Tammy Fuller
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breakthrough

From Slavery to Breakthrough

breakthrough

Photo Credit: Flickr J

No longer a slave

During worship at church I was struck with a thought that grabbed my attention. I was singing one of my favorite songs, “No Longer Slaves.” The chorus says,

“I’m no longer a slave to fear

I am a child of God”

This has become one of my battle cries in my war against food addiction. But today when I sang the bridge of the song:

“You split the sea so I could walk right through it

My fears were drowned in perfect love

You rescued me so I could stand and sing

I am a child of God”

I pictured the splitting of the Red Sea when the children of Israel were fleeing the enemy. It was a sudden, immediate miracle.  But I didn’t feel like my weight loss journey was like that.  It wasn’t a sudden breakthrough but a long process of struggling, of seeking and praying. Then it struck me. The moment wasn’t sudden for the Israelites either. It came after centuries of slavery and struggle. It came after Moses, the man of God, pleaded with Pharaoh, the ruler of the day, to let them go. They went through plague after plague while God fought for their freedom through Moses. They were protected from the plagues but it still must have been horrific to witness. It came after God gave them a tradition that would point them to the Messiah and his future sacrifice for them. It came after their obedience and it came after they followed God’s leading.

But God…

Once they finally got permission from Pharaoh to go to the desert to worship, the Egyptian army was sent against them. They spent a long night up against the sea with nowhere to go and the Egyptian army on their heels. God stood between the Israelites and the Egyptians. The next day, as they stood on the shore and witnessed the sudden splitting of the sea for their freedom as the enemy bore down on them, it seemed they were rescued in an instant. But they had experienced the many works God had done to bring them to the place where they were ready to step out into what He had for them.

But God had done many great works preparing and equipping them for the faith journey to a promised land. Now I stand at the edge of my own breakthrough and am realizing all God has done in me to bring me to this point. As this sea parts I stand in wonder not only at what God has prepared for me, but also at what He has prepared me for.

I am a child of God.

 

 

intermittent fasting

Intermittent Fasting and Keto Diet

intermittent fasting

What have I learned this week combining intermittent fasting & keto:

I don’t need breakfast. What, what?

Since my body is burning fat for fuel now I can go longer periods of time without needing to eat. I am doing intermittent fasting. We all fast at night when we sleep. Extending that fast until later in the day has all sorts of benefits. I do what’s called a fat fast meaning I have some fat in the morning in my coffee but no other food. I eased into this gradually I started by keeping my feeding times down to 8 hours (fasting for 16 hours).  So I was eating for the first time at 10 a.m. and stopping eating by 6 p.m.  This past week I worked on lengthening the fasting window to 11 or 12 hours. I actually went until 1:30 one day when I was busy at work.

You can do intermittent fasting along with any nutrition plan. I am doing it along with a ketogenic diet (keto).  Keto helps my body prefer fat as fuel and doesn’t stimulate insulin spikes. Since insulin is a fat storage hormone this helps me stop the continual gain and begin to lose fat.

I also love the flexibility of intermittent fasting. I don’t have to follow a strict schedule. It’s all about finding what works for me. As for right now I’m fasting 16+ hours a day during the weekdays. On the weekend I’m planning to eat breakfast with my family so my fasting window will be shorter. One thing that challenged me at first was wanting to snack near bedtime. I used to do this every night. In the hour before bed I used to have cheese or nuts or some other snack. I wasn’t hungry. I just did it because I wanted to. Purely out of habit. Now I’m mindful of my behavior and I distract myself when I feel the need to snack at night. Or I just go to bed.

What about breakfast being the most important meal of the day?

Well, I used to think this too.  I taught it to others for years. I thought that my body would go into starvation mode and I would do more harm than good. The funny thing is I believed that this was true while carrying around 35,000 extra calories stored right on my own body. Now I am allowing my body to burn those extra calories for fuel. And the result of that is that I’m losing weight and I feel great doing it. I’m enjoying delicious food along the way.

Learn more about intermittent fasting:

If you’re interested in learning more about intermittent fasting I recommend you watch Dr. Jason Fung on YouTube. This is a good one to start with:

He also has a great book called The Obesity Code that goes into detail about this concept.

decide

Decide – The Most Important Step to Reach Your Goals

decide“The first step towards getting somewhere is to decide that you are not going to stay where you are.”

Decide. I posted the above quote on my Facebook earlier this week. It struck a chord with me. I’ve struggled with my weight and my unhealthy relationship with food  for so long it became my comfort zone. My food behaviors started in childhood. I know that change was a long time coming and the turning point didn’t just happen in an instant, but it felt like it. One day I just got fed up and disgusted with the way things were and I decided. I decided to make the change that would allow me to move towards my goal and break the chains that have held me back from my purpose. At this point I can’t tell you what took me so long to get to this place. I am just glad that I did.
Within an hour or so of posting this quote on Facebook I was helping out at a health fair for work. We had a table with diabetes information and some models of what 5 lbs of fat looks like compared with 5 lbs of muscle. That sparked some conversation with people. Some people would pick it up and talk about the fat they needed to lose. Others would pick it up and talk about their success story. One woman had lost 100 lbs. Another woman had lost about 20 lbs and spoke so confidently about how she intended to lose the rest. She talked about how she used to live and the changes that she had made in her eating and activity. I asked her, “What changed for you?” and she said, “I decided that I didn’t want to live this way any more.” She decided. The words echoed in my head. Could it really be that easy?

Are you ready to decide that you’re not going to stay where you are any longer?

Focus

Once you decide it’s time to focus. Focus on actions that move you forward towards your goals. Focusing on the past does not move you forward. It’s OK to learn from the past but don’t hang out there. Focus on what you can control. What you focus on drives you.

Knowledge

There is value in gaining knowledge but don’t get stuck acquiring enough knowledge until the time is perfect. The time will never be perfect. Take what you know and take a step forward. Build momentum.

Action

Continuing to build knowledge and applying that knowledge with action. Each day start out stating to yourself what your goals are and the steps you will take today to move towards them.

And now as William Wordsworth said,

“To begin, begin.”

macros for keto

Calculate Your Macros for Keto

macros for keto

Photo credit: jetalone/Flickr

How much do I eat?

One important part of eating a keto lifestyle is to know what macros you’re aiming for. There are many different ways that people calculate their macros. Below is my favorite way to calculate protein. I find that some of the online macro calculators allow for too much protein. Too much protein can stall your progress (more on this in a future article).

This protein calculation is based on an estimation of your ideal body weight and so it is based on your height.

Calculating protein macros for keto

For females:

45.5 grams for 5 foot tall

Add 2.3 grams for each inch over 5 foot

(subtract 2.3 grams for each inch under 5 foot)

For males:

50 grams for 5 foot tall

Add 2.3 grams for each inch over 5 foot

(subtract 2.3 grams for each inch under 5 foot)

Example – For a 5’2” female

45.5 + (2.3 x 2) = 45.5 + 4.6 = 50.1 grams of protein per day

Carbohydrates

You will aim for 20 grams or less of carbohydrates. Especially starting out. Later you can experiment with how many carbs you can handle without getting kicked out of ketosis. Most of your carbohydrates will come from low carbohydrate vegetables. These contain so many important nutrients so yes, eat your veggies. There are two ways to count carbs. The first is total carbs and the second way is net carbs. Net carbs are calculated from subtracting fiber and sugar alcohols from total carbs. To start out with I recommend that you just stick with total carbs until you get the hang of this.

Fat

Now comes the easy part. You will eat fat to satiety. Aim for eating at least as much fat as protein but on most days aim for twice the amount of fat.

I am 5’7”. My macros are 20g carbs, 64g protein and 152g fat.  I am pretty good bout keeping my total carbs under 20 and I usually get close to my protein goal. My fat usually comes in around 100 grams because I’m just not hungry after that point.

You don’t need to stress over calories. I’m not going to go into detail here – that will be the subject of another post. Just trust me. Stay under 20 grams of carbohydrates, get close to your protein goal, and eat fat to satiety. If you’re not hungry, don’t eat. You won’t go into “starvation mode.” Your body will begin to use your stored body fat for energy as it was designed to do. That’s the beauty of this whole way of eating.

Need help?

Need help with your macros? Comment below and I can help.