As the advice we are all now being given to lower our AF burden is to ensure our BMI is 27 or less (some say 25) how to successfully lose and maintain a healthy weight, especially as we age has become a major factor for many of us.
20 years ago (aged 45 years) I had a BMI of 22-23. I was very fit and very active and weight was never a consideration as I ate healthily but as much as I wanted without consequence. Now aged 68 after having to curtail activity drastically it seems I only need to smell food and the weight piled on. It piled on gradually when I wasn’t paying attention then suddenly - I had a BMI of 29.9 - not quite obese - but next thing to it so a few years ago I decided it was definitely time to do something about it. This is what has and hasn’t worked for me.
Didn’t work -
counting calories, following any diet that asked me to do so. Eliminating favourite foods - I felt deprived so I craved them more.
Following any sort of weight loss and believe me I tried most.
Exercise (simply it doesn’t work and I couldn’t anyway because of muscle weakness)
About 12 months ago I decided to radically rethink our eating plan and use latest research + lifetime of preparing & cooking healthy meals for family & see what we could do.
This is what worked for both my husband & myself
Smaller portions - using smaller plates so portions looked larger on the plate.
Thinking ourselves thin - good research to show that if you can visualize your body being thinner and visualize healthy food - you want to eat less.
Eliminating altogether and I mean no exceptions at all - snacking. The only thing I do is if I need to take extra tablets during the day to keep my Mg at bay (which need to be taken with food) is carry a small container of nuts and unsulpharated sulatanas. I may take 2-nuts a few times a week.
Intermittent fasting ie- going 14-16 hours in every 24 hours without eating at all. It helps to rest the gut which needs that time to recover and heal. Most important if you have any sort of gut problems.
Substituting veggie smoothies for 1st meal of the day (mid-morning).
Eliminating rice, potatoes (mostly) & bread for at least 5/7 days. Substitute with green leafy veg, salads, quinoa, bulgar wheat or cauliflower rice.
If we eat potatoes - cook, cool & reheat as this makes them starch resistant which means you absorp a lot less starch and provides your gut with more fibre which your good gut flora will love!
Limiting starchy root veg - of all sorts.
Eat more fat - in the form of avacado, nuts, eggs, coconut oil, olive & hemp oil and butter (yes - if it is from grass fed cows & a small amount - it is good for you).
The opposite to many - I have started to use a lot more salt - recommended as I have EDS, very low BP & AF.
Reducing the amount of fruit we eat to a small handful a day but eating unsweetened apple purée every day with a little yogurt. Leave the peel on, use any apples and add a few sultanas to sweeten - no sugar or honey or any other sweetener. There is a lot of evidence that the pectin in apples really does support the old adage - an apple a day keeps the doctor away. Stewing the apples releases the pectin.
My one indulgence - a really good cup of organic coffee with either a spoonful of coconut oil or full fat milk.
Husband’s weight loss = 15 lbs since October
Me - about 18lbs over the last 12 months but BMI now just touched back on 27 - YEAH!
It’s been very slow progress but the weight is finally coming off and what’s more - staying off! We both maintained our weight over the holiday period, despite indulging on the odd mince pie, Christmas pud & rich fruit cake! But the best bit of all is that I don’t feel deprived, I no longer crave sugar or sweet things, my gut feels much improved despite the heavy burden it has to survive with the meds I take and my moods are much more stable, less anxious, no depression for 12 months or more and energy levels are also more predictable - although I still need to pace myself.
It may not suit everyone but there are some nuggets of bio-hacks there which if you only use one or two - may make a difference. Hope that the above may help someone.
If you have any tips of what helped you - please share.....
Best wishes CD.
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CDreamer
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That is pretty much what my doc has encouraged me to do. Ive not fine tuned my food choices enough but am finding 4 weeks of intermittent fasting(16 hours) has been easy.
Definitely going to try this as it sounds like a long term plan and not my usual yo yo dieting! 😀
Great post CD, thanks.
High fat, low carb worked best for me and has been easy for maintenance. Organic and high in monounsaturated fats where possible
Eating slowly allows the brain to send (presumably) vagal signals to stop eating once feeling full, not so many obese Mediterranean people I would think with their 2 hour meals.
At the start I struggled - we changed one thing at a time until it became a new habit which then became a new norm which meant we don’t miss the things we gave up. Little by little and go slowly.
A phrase that stuck with me was that if you don’t change something - how do you expect anything to change.
Thank you for the most useful post and taking the time to write for us all. Its nice to read of things that did / didnt work. I would only add thatI have made a conscious effort to drink much more water,filtered,than I was. I feel better for it and not feeling as 'snacky minded' as before.xx
Ditto - I also learned that chlorinated water really affects my gut and I have been so much better since I have adopted the following practice.
I bought a 5L jar with tap at bottom which I fill every night with tap water, cover with Muslim to keep flies etc off and leave - overnight the chlorine evaporates - the water tastes so much better. I then fill filter jug from that jar.
It only occurred to me when I started fermenting that if chlorinated water kills of good microbes which enable food to be preserved naturally, then if we drink chlorinated water it may also affect or kill off the useful microbes in our bodies. I don’t have any studies on this but it just makes sense to me.
Yes but I'm not convinced that removes the chlorine? Leaving tap water in a jug for 3-4 hours before using does as the gas evaporates from the liquid when exposed to air.
Excellent tips, I certainly practice the first 2. I identified bread & butter as my main weight loader by weighing mysel everyday & logging the weight - if I stop bread - I don’t have to worry about the butter!
Great advice. Only thing I can add to this is that eating pure unadulterated food like wild salmon instead of farmed, grass fed beef (I get ours online), coconut oil etc. does cost more money, but I think it's well worth it. I'd rather spend money on my health than on my house and car.
It was a former acupuncturist who gave me the tip about Whole Foods. She directed me to Seafood Watch, of the wonderful Monterey Bay Aquarium, here in California. Helpful info!
I didn't dig back into the site to see if it provides useful info for the UK. If not, maybe there's a similar organization over there. But at a minimum, Whole Foods does provide good fish. Worth paying a bit more; I find it tastes much better, too.
Cant see that it covers the UK Nella but looks a great site. Because of the strict labelling here it's pretty easy to obtain certifiable, wild fish here and our varieties are very different. As we live within 2 miles of a landing bay and I often buy fish from our local beach caught by week-end fishermen operating in small open boats, when weather allows them to launch, speaking personally - no problem!
The biggest problem in the UK is farmed trout & salmon which fill the supermarkets and is worse than eating no fish in my humble opinion!
Great quality and prices, unusual items, like purple Peruvian potatoes(!)....not that I buy them all, but I love the fact that they're there and contribute to the overall experience. That feeds the heart, too!
The workers speak Spanish and Chinese and there's always friendly banter and just a great busy, friendly vibe. A mile from my home. Love this place.
I’ve recently been able to lose 8 pounds that I’d gained since episodes started up again almost 2 years ago.
Over a few years, step by step, I’ve developed a food plan that works for me. I’ve learned that selecting food should really be highly individual.
Several years back, my homeopath did a blood test that identified food allergies-a life saver! Allergic to eggs, wheat, dairy, beans, yeast, so I cut them out. Grains don’t work for me, either.
“Wheat Belly” is a wonderful book I learned a great deal from, too.
Also, the view of food as medicine in Traditional Chinese Medicine has been quite helpful.
Another godsend was learning that gluten-free foods typically have ingredients that cause the same problems as gluten, so I cut them out.
Overall, reducing inflammation has been key. To that end, I limit fresh fruit to blueberries at breakfast. Have eliminated FODMAPS, all sugar.
I’ve created a plan that has me loving and appreciating every meal! Always tasty, I savor every bite, and it fills me up and keeps me balanced and humming along.
Breakfast: my own “cereal” made of walnuts, sliced almonds, ground flax seed, almond milk, blueberries.
Lunch: salmon, sweet potatoes, kale or chard, maybe carrots, sprinkled with lemon juice & sliced almonds
Dinner: tilapia, sweet potatoes (from Chinese Medicine, grounding, nourishing & fills me up), green leafy veggies
Snacks: walnuts or almonds and always roasted seaweed snacks. I absolutely adore my roasted seaweed!!! Very low in calories & healthy in so many ways. There are times when my heart starts to get twitchy, not in AF, but left unnourished, it could go that way. I eat roasted seaweed and it calms right down!
I’m convinced that my recent discoveries about and efforts to support my metabolism have played a key role in the weight loss.
Taking Heart Calm, a supplement with low doses of potassium, magnesium, taurine, and CoQ10 has been a game changer. I started seriously experimenting to find the right dose a month ago.
Taking Heart Calm has nourished my heart at the cellular level, which has improved cell metabolic processes that get messed up with AFib episodes. CoQ10, needed for energy, gets depleted from AF.
Taking Heart Calm has lessened the frequency & strength of episodes, thus limiting my intake of PIP Flec, with its weight gaining impact and messing with metabolism. It also allows me to sleep better; poor sleep and stress contribute to weight gain.
Back in August, I went off Toprol, which had pushed my Ha1c up to pre-diabetic levels. Dropped right back to normal once I quit that stuff I’d been left on for 5 years for no good reason.
For exercise, I’ve simplified everything to walking 1.5 to 2 miles nearly every day in nature. I accept that my body no longer wants or needs intense exercise.
I still want to lose 10 pounds, but am very happy to be at 24 BMI and to feel slimmer than a few months ago.
That is SO useful. I agree inflammation and knowing what you react to is key and that we need to have an individualised plan and what works for one doesn't always work for another.
Adding in fermented foods has helped me to tolerate the occasional bit of gluten but it is something I avoid if I can. 12 months ago I was completely dairy and gluten free but I can now tolerate a small amount if it is fermented ie kefir, sour-dough etc.
Fermentation doesn’t work for me, so I skip that, but good that it works for you.
Folks may read of the various restrictions and feel daunted by the prospect of overhauling one’s diet, but what I love is how clear and simple my food shopping has become. I know exactly what I need and which stores to get which food from, so I’m in and out quickly. I’m never there dawdling, wondering what to cook for dinner.
I know what works and my body loves the stability of eating quite similar meals.
Plus, *anything(!!!)* that will help my body not go into AF is worth a bit of effort!
If it helps me feel slimmer (hated the bloating of FODMAPS!!!) and fit back into clothes I’ve missed wearing, so much the better!
The foolish EP who said AF is completely random and there’s nothing you can do to avoid it is wrong.
He was ridiculing a patient who said mushrooms triggered AF for him. Mushrooms are FODMAPS; I avoid them at all costs, especially for dinner.
Can you believe the ignorance of some of these docs??
After surviving episodes, side effects, food misadventures, dumb docs and the like, I can now actually feel grateful for the streamlining impact of AF in my life.
Just illustrates how individual we all are - I have no problems at all with most FODMAPS foods and I would feel very deprived if I had to give up mushrooms, tomatoes etc. The only one that is a bit iffy for me is Aubergine (Eggplant) as my gut reacts a little bit too speedily to expel it asap........
And fermented foods has been my life-saver.
I've also done a lot of reading recently that argues that restricting all FODMAPS foods for ever isn't always required and that often it can be only one or two of those types of foods so you can often drill down and experiment - once you are on an even keel for at least 12 months.
Trouble is that most Doctors have never received any Nutritional Therapy training so are not competent to comment, thankfully Nutritank nutritank.com is campaigning to change that and ensure all doctors will have at least basic Nutritional Therapy training in the future - led by Medical Educational Faculties so there is hope!
Hi Nella423 can you advise me as to where you purchase your Heart Calm supplement..would love to try this out. Loving your info especially the delicious sounding breakfast...that's for me...
Thanks, WeeLucy, glad you find it helpful. I have learned so much from what people have posted here and at another AF forum, so I'm happy to share what has worked in case it might help someone else.
If I only relied on my doctors to manage my health, I'd be in trouble! 😂
I recently wrote a new post about Heart Calm, so you might search for it, but in the meantime, here's the link:
Thanks for the useful tips CD and also Nella. I've been out shopping for most of the day and have nothing much for tea, so perhaps I'll start eating less from today.
Yep, me, too. Though we have cookies over here and not biscuits. 😂 😊
I get a kick out of our various vocabulary differences and other Britishisms in our conversations.
Another tip...I recently switched from buying fresh blueberries, which can be expensive in the off-season, to buying frozen. I had thought that fresh are healthier, but it turns out that, no, organic frozen are actually healthier!
It's because they're frozen much more quickly after harvest, so more of the nutrients stay in the berries, whereas fresh lose some nutrients in the time between harvest and making it to market. I've saved a bundle recently from that switch, plus it's more convenient.
< If we eat potatoes - cook, cool & reheat as this makes them starch resistant which means you absorp a lot less starch and provides your gut with more fibre which your good gut flora will love! >
The same applies to Pasta , reheating pre cooked Pasta makes it Low GI.
There is a variety of Potatoe that is also Low GI . roasted it stays firm so the fibres are unbroken.
Carisma is the Australian name but there are couple of patented varieties around.
What fruit did you eliminate ?
< Reducing the amount of fruit we eat to a small handful a day >
Havent found fruit a problem with weight loss
We just eat seasonal fruit
Mangoes / Nectarines / White Peaches / in the Summer
Mandarins and Tangelo in the other months
With bread I tried the Low GI wholegrain and got a huge spike in glucose readings so it wasnt really what the label stated. Went back to Multigrain and the glucose reading was barely above normal. I found I needed carbs but slow release , by stopping too many carbs and replacing with protein I lost energy.
I am a marginal diabetic 2
Since reducing bread intake , lowering carbs , stopping high carb. snacks - never was a sugar taker so its all to do with carbs. My weight has dropped 18lb in under 50 days.
sleeksheep, maybe you already know about high/low glycemic foods. I found that eliminating high glycemic fruits is helpful; they increase inflammation. Here's more info:
Yes I know the Index as I use it for my food planning but this is where it gets "interesting "
For a diet with a lower glycemic load, eat:
More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index.
I was wondering what fruits you cut back on.
As fruit has so many other benefits its a matter of balancing.
I dont calorie count but use portion size as a means of weight control.
We eat small portions of fresh raspberries / blueberries daily as well as soft stone fruits
and my glucose monitor does not vary much over the three hour period.
By that I mean starting BG and measured 3 hrs later.
High Carb. meals would take five hours or more to return to my wanted level so its maybe a matter of individual metabolism that decides what we can and cannot eat.
Have you read The Pioppi Diet? It confirms most of what you say and I found it an interesting read. I’m trying really hard but it’s difficult as I hate nuts and most salad and veg! I am slowly making progress though.
No I haven’t read that book but I have tended to pick out things which seem to be common to many.
When I started I wasn’t a nut lover either but little by little! I find walnuts take away chocolate cravings. I tend to make quite wacky, spicy salads I can’t bear limp lettuce with a tomato slice! But give me crispy kale with spiced tofu, beans, red cabbage, kimchi or hot goats cheese with raw beetroot and toasted walnuts - delicious! I love Dr Rupy’s - The Doctor’s Kitchen as he has some great salads & veggie dishes including roasted Masala Broccoli Head. Which is now a family favourite. Try roasting Savoy cabbage and drizzling olive oil over before serving - you will never, ever boil cabbage again.
You’re obviously an accomplished cook and your ideas sound exciting so I will try to be more adventurous so thank you for the ideas. I will also look out for Dr Rupy’s book. Many thanks. Tricia
Hi I have been at slimming world since last march and lost 3 stone healthy eating enjoy cooking I can walk for miles and have less episodes now to me it's the best and healthy diet I have ever done.
Fortunately I do not need to diet and enjoy the occasional bacon butty(with brown sauce), however what would help others would be;
1. Avoid shopping at supermarkets. They are there simply to extract as much money from their customers regardless of consequences. Do an on- line shop once a month to purchase your non-durables, otherwise buy any "proper" food locally.
2. Close all coffee-shop chains. I am sure that their requirement can be serviced by local entrepreneurs. I see a definite correlation between obesity and the explosive growth of Starbucks (and all other such establishments).
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