Before I show the progress pictures of my two biggest stars in the 1P App right now, here's this weeks level-1 protein ice cream. I've got several flavors in the picture; Ice Cream Sandwich, Caramel Latte, Peppermint Bark, and Red Velvet cake.
I've been using the farm fresh milk to make the protein ice cream once I've skimmed off all the cream. I use the cream to make cultured butter and buttermilk.
This week I'm also utilizing protein custard made with egg whites, Level-1 Vanilla Ice Cream (because it tastes like custard) and a few other ingredients. If anyone wants a recipe all you have to do is email me or let me know in a comment.
Everyone I'm helping in the 1P App is a star! Many are making healthy lifestyle changes that are not yet seen on the body weight scale.
Both of these two stars in the picture started getting serious in January. See, it's not the challenge per se, but they are both in the challenges every time. They just keep going and they do their assessments even when they are not in the challenge.
Neither of the feels like they are making progress. They often see their own mistakes with nutrition and have days that they are not on track, and not in a calories deficit. What matter is, that over TIME they have more on track days than not. That is consistency not perfection. Consistency doesn't mean every day is perfect, it just means they keep going even after mistakes, in fact as soon as possible after mistakes rather than allowing their mindset to fall into decay. They also message me when they feel they are not making progress and we talk it out.
One thing that happens is that progress on the scale slows down. That makes people question what they are doing. The truth is they need to keep following the process and keep doing exactly what they are doing. Not lowering the calorie deficit.
The more body your body has (Fat Availability), the more it has to use as fuel during a calorie deficit. The less body fat you have, the less fuel it can use from the fat cells.
The Theory of Fat Availability:
•There is a set amount of fat that can be released from a fat cell.
•The more fat you have, the more fat can be used as a fuel when dieting.
•The less fat you have, the less fat can be used as a fuel when dieting.
•Towards the end of a transformation, when body fat is extremely low you may not have enough fat to handle a large caloric deficit anymore.
At the extreme low end, when your body fat cannot ‘keep up’ with the energy deficit you've imposed on your body, the energy MUST come from SOMEWHERE. This is when you are at risk of losing lean body mass during dieting (commonly referred to as ‘starvation mode’). This happens at extremely low levels of body fat, under 6% in men and 12% in women [Friedl K.E. J Appl Phsiol, 1994].
And this is why it's so important to know your TDEE for life and why it's relative to your calorie deficit. It is also why lowering your calorie deficit just because it's slower now that you are closer to your goal is not a good idea. This is where you must TRUST the process. There are a few other things important about your TDEE, and that is something I always discuss in conversations with anyone in the App who takes the time to chat with me (either on the phone, zoom, or in messages.)
The pictures are worth a thousand words. Let me tell you, these people have struggles, doubts, stories, and more than a thousand words that go with those pictures. It takes A LOT of HARD WORK to make that progress and each pound is significant.
Let's keep fighting the good fight!
Roberta
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