So today is my 4th day returning to (my slightly amended version of) the ex150--I'm not a coffee drinker, so I throw a couple of teaspoons of matcha powder into a pint of heavy cream (ultra pasteurized w/carageenan) fortified with a diet sweetener and sip from that through the day. I'm registering 1.7-2.1 pounds lost each day (so far--early days on this segment so a lot of that is no doubt water weight, and my gut emptying out a bit). My day usually includes a couple of Diet Cokes as well--old habits die hard. Significantly easier than extended fasting. This has so far been a lot of fun, and I want to thank you!
Haha I'm glad it's working for you :) Do you have a lot of keto experience? I'm hearing from some that the keto flu hit them hard on ex150, lol.
Matcha sounds like a great option to add some flavor to the cream. I'm using instant coffee, but hey, whatever works and doesn't have any big side effects :)
What sweeteners are you using, out of curiosity? I'm pretty fond of monk fruit, if you can find that. I checked and it does absolutely nothing to my blood glucose, plus it tastes the most like "real" sugar, not that weird stevia taste.
Excited to see how the experiment goes for you. Do you have something in mind like 30 days? If so, I'd love an experience report once you're done and if you have a spreadsheet with your weight that would be perfect :)
Keto, carnivore, fasting, I've done them all. Keto (even fairly sloppy keto) showed big results when I was at my heaviest in August 2017. I started fasting shortly after that, having done a bit of reading up on Dr.s Thomas Seyfried and Otto Warburg--I had a malignant extra medullary plasmacytoma removed from my throat (just the one occurrence). Extended fasting gave big drops in weight overall (but highly variable weight on a daily basis as I cycled through water flush at the start and then reuptake once I had a feeding day). We moved to Mexico in 2018, and I continued intermittent fasting and keto, interspersed with occasional days of ad libitum feeding (food is CHEAP in Mexico). Did some carnivore there as well--mostly ribeyes and skirt steak--though I never really had notable weight loss from that; it seemed to be ok for maintenance. I restarted fasting in January of this year, so no keto flu for sure.
When I got the idea of adding sweeteners to the matcha/cream drink, I just went to the local small grocery chain and picked up some Stevia, and some Splenda. It looks like the erythritol in the Stevia is causing some gastric issues, in the remote past I had similar problems with sugar alcohols, so it's gone to the trash bin, and I may look for some monk fruit sweetener in the future.
My plan is to just continue indefinitely with short interruptions of ad libitum eating for a day or so. An upcoming visit to my mother always means a dinner out, our son's visit next weekend will be the same, plus a home cooked breakfast the next morning. Those deviations from the protocol will usually be one meal a day situations, so I might just try continuing with the matcha/cream drink on those days, just to see if it has any effect. My spreadsheet skills are non-existent, but I can forward my results (weight/interruptions of the protocol/any interesting BG and ketone numbers) if you like. So fly plan going forward is averaging 6 days week following protocol, one day eating at will for one meal.
Yea, I can't even with sugar alcohols either. Stevia is perfectly fine from a health perspective, I just find the monk fruit flavor a little more pleasant :) So whatever floats your boat there.
Your plan sounds great! I think something like a more "realistic" version of ex150 w/ the odd social "cheat meal" would be interesting to document, too. E.g. does this diet only work for awkward introverts with zero friends? :D I had 2 social cheat meals in 5 months haha.
If you could just write down your daily weights (or at least start/end weight) and every time you had a "cheat" meal (though I don't like calling it that), that'd be awesome. And then after say 30 days just either post it here if you're comfortable with that, or email me at hello@exfatloss.com, together with a little description of how you think it went in your own words or whatever you think makes sense.
Thanks and good luck :)
Btw the reason I don't like the term "cheat meal" is that it sounds like you're hating the diet and need the meal to blow off steam. That isn't the case for me on any really sustainable diet (be it keto, carnivore, or ex150). I could easily eat my main meals and still find them delicious, but sometimes even I meet people socially for lunch or dinner and it'd be awkward to sit there and not order anything.
What kind of cream have you been using? Is it ultra pasteurized or not? Is it pure cream or is it mixed with a thickener like carrageenan? It is becoming harder to find non ultra pasteurized cream that is just pure cream, unfortunately, so I'm curious what you're using.
So today is my 4th day returning to (my slightly amended version of) the ex150--I'm not a coffee drinker, so I throw a couple of teaspoons of matcha powder into a pint of heavy cream (ultra pasteurized w/carageenan) fortified with a diet sweetener and sip from that through the day. I'm registering 1.7-2.1 pounds lost each day (so far--early days on this segment so a lot of that is no doubt water weight, and my gut emptying out a bit). My day usually includes a couple of Diet Cokes as well--old habits die hard. Significantly easier than extended fasting. This has so far been a lot of fun, and I want to thank you!
Haha I'm glad it's working for you :) Do you have a lot of keto experience? I'm hearing from some that the keto flu hit them hard on ex150, lol.
Matcha sounds like a great option to add some flavor to the cream. I'm using instant coffee, but hey, whatever works and doesn't have any big side effects :)
What sweeteners are you using, out of curiosity? I'm pretty fond of monk fruit, if you can find that. I checked and it does absolutely nothing to my blood glucose, plus it tastes the most like "real" sugar, not that weird stevia taste.
Excited to see how the experiment goes for you. Do you have something in mind like 30 days? If so, I'd love an experience report once you're done and if you have a spreadsheet with your weight that would be perfect :)
Keto, carnivore, fasting, I've done them all. Keto (even fairly sloppy keto) showed big results when I was at my heaviest in August 2017. I started fasting shortly after that, having done a bit of reading up on Dr.s Thomas Seyfried and Otto Warburg--I had a malignant extra medullary plasmacytoma removed from my throat (just the one occurrence). Extended fasting gave big drops in weight overall (but highly variable weight on a daily basis as I cycled through water flush at the start and then reuptake once I had a feeding day). We moved to Mexico in 2018, and I continued intermittent fasting and keto, interspersed with occasional days of ad libitum feeding (food is CHEAP in Mexico). Did some carnivore there as well--mostly ribeyes and skirt steak--though I never really had notable weight loss from that; it seemed to be ok for maintenance. I restarted fasting in January of this year, so no keto flu for sure.
When I got the idea of adding sweeteners to the matcha/cream drink, I just went to the local small grocery chain and picked up some Stevia, and some Splenda. It looks like the erythritol in the Stevia is causing some gastric issues, in the remote past I had similar problems with sugar alcohols, so it's gone to the trash bin, and I may look for some monk fruit sweetener in the future.
My plan is to just continue indefinitely with short interruptions of ad libitum eating for a day or so. An upcoming visit to my mother always means a dinner out, our son's visit next weekend will be the same, plus a home cooked breakfast the next morning. Those deviations from the protocol will usually be one meal a day situations, so I might just try continuing with the matcha/cream drink on those days, just to see if it has any effect. My spreadsheet skills are non-existent, but I can forward my results (weight/interruptions of the protocol/any interesting BG and ketone numbers) if you like. So fly plan going forward is averaging 6 days week following protocol, one day eating at will for one meal.
Yea, I can't even with sugar alcohols either. Stevia is perfectly fine from a health perspective, I just find the monk fruit flavor a little more pleasant :) So whatever floats your boat there.
Your plan sounds great! I think something like a more "realistic" version of ex150 w/ the odd social "cheat meal" would be interesting to document, too. E.g. does this diet only work for awkward introverts with zero friends? :D I had 2 social cheat meals in 5 months haha.
If you could just write down your daily weights (or at least start/end weight) and every time you had a "cheat" meal (though I don't like calling it that), that'd be awesome. And then after say 30 days just either post it here if you're comfortable with that, or email me at hello@exfatloss.com, together with a little description of how you think it went in your own words or whatever you think makes sense.
Thanks and good luck :)
Btw the reason I don't like the term "cheat meal" is that it sounds like you're hating the diet and need the meal to blow off steam. That isn't the case for me on any really sustainable diet (be it keto, carnivore, or ex150). I could easily eat my main meals and still find them delicious, but sometimes even I meet people socially for lunch or dinner and it'd be awkward to sit there and not order anything.
Will do!
What kind of cream have you been using? Is it ultra pasteurized or not? Is it pure cream or is it mixed with a thickener like carrageenan? It is becoming harder to find non ultra pasteurized cream that is just pure cream, unfortunately, so I'm curious what you're using.
I'm buying store brand standard heavy cream for $5/quart. It is ultra pasteurized and contains gellan gum as a thickener/emulsifier.
So nothing fancy.