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I want to lose that final 25 pounds because 1) I want to look better and eliminate a MetS factor (waistline), and 2) HBP.
Maybe if I share publicly, I'll be less likely to bail out and fail to reach my target weight. First some background, then the plan.
A THREAD
Maybe if I share publicly, I'll be less likely to bail out and fail to reach my target weight. First some background, then the plan.
A THREAD
Well, I'm quite fat-adapted now which is a big advantage compared to every other time I calorie-restricted using a low fat diet (which started in junior high!) to lose weight.
After 6 years of LC/ZC I have found I can't eat until I'm full, no matter what fat:protein ratio I
After 6 years of LC/ZC I have found I can't eat until I'm full, no matter what fat:protein ratio I
use, or in what order I eat the fat and protein. I don't "count calories," but I do have to portion control or I'll eat too much. I'll always want to eat more. I think I'm still hung over from years of being so hungry while dieting on low-fat (and even when I'm not)
that I'm afraid of being hungry later and will eat while I can. It is easier to eat less if what I eat is LC/ZC because I don't experience the intense sugar crash hunger.
My weight has never leveled. Instead, it dropped quickly and steadily when I first started LC, then rose
My weight has never leveled. Instead, it dropped quickly and steadily when I first started LC, then rose
when I tried "eating until full" or not counting calories (in the form a portion measuring) or eating OMAD (oh, if I can't eat again today I better eat a little extra). I weigh every morning, but record only weekly.
It took a year to drop from 256 to 185. Since then, for about
It took a year to drop from 256 to 185. Since then, for about
5 years now, I've been up and down sharply, between 200 and 158 lbs. It's a struggle to get down to and remain below ~185 lbs (which interestingly is where I first landed, see the image).
PLAN: It may be a bit of a mind screw, but rather than FAST when weight is ABOVE a target,
PLAN: It may be a bit of a mind screw, but rather than FAST when weight is ABOVE a target,
I'm going to alternate a total (coffee only) fast day with a normal EAT day (beef, up to 32oz, ~900g), eating only when weight is at or BELOW a TARGET weight. For maintenance, that target will be fixed. Hopefully the BP and waistline will cooperate. During the loss phase,
I will LOWER the target weight by one pound every 5 days.
It's working pretty well so far, since 23 August, I'm down 7 lbs. And I have a plan.
To summarize: I set a target weight 1 lb lower than current weight, and I lower that target by 1 lb every 5 days. I'll eat (up to)
It's working pretty well so far, since 23 August, I'm down 7 lbs. And I have a plan.
To summarize: I set a target weight 1 lb lower than current weight, and I lower that target by 1 lb every 5 days. I'll eat (up to)
a normal day's beef ration when at or under the target weight. I'll fast totally (coffee only) when above.
So far, the longest fast has only been ~48 hours. I'll fast longer if needed.
I hope to maintain weight by eating two days out of three, or maybe every other day.
So far, the longest fast has only been ~48 hours. I'll fast longer if needed.
I hope to maintain weight by eating two days out of three, or maybe every other day.
During the weight loss phase, I'll probably eat every other or every third day.
Last, I find a total fast day easier than a "mimicking" day where I have, say, 600 calories of beef.
I look forward to a level 160 lbs someday, 32" waist, no Rx for HTN.
Hope this isn't TMI.
Last, I find a total fast day easier than a "mimicking" day where I have, say, 600 calories of beef.
I look forward to a level 160 lbs someday, 32" waist, no Rx for HTN.
Hope this isn't TMI.
#GatedFasting update
So far, so good. Yesterday morning weight was 1lb above goal weight, so I intended to fast. Experienced real hunger in the late morning, so I fixed 4 eggs. Intense hunger continued so in the early afternoon I fixed 10 oz dog food†. Able to quell hunger.
So far, so good. Yesterday morning weight was 1lb above goal weight, so I intended to fast. Experienced real hunger in the late morning, so I fixed 4 eggs. Intense hunger continued so in the early afternoon I fixed 10 oz dog food†. Able to quell hunger.
Body was talking to me so I listened. I figured today would be another fast day. But that was OK. Working with internal signals over emotions and the clock and the scale. This morning, 1/4 lb UNDER goal weight. So I could eat today if I need to. We'll see. Turns out …
reducing target weight one pound every 5 days is 1.4 lb/week, which is quite doable. Here's the daily progress so far:
#GatedFasting
†I feed the dogs, in part, 90/10 ground beef, which is always available and isn't frozen solid.
#GatedFasting
†I feed the dogs, in part, 90/10 ground beef, which is always available and isn't frozen solid.
The #GatedEating (mistagged prior, rather focus on eating than fasting) going remarkably well. Averaging 1.8 lb/wk loss. Hunger abated: Twice now I haven't eaten a full ration on a day that I could have because I just didn't get hungry enough to do so.
Switching to weekly graph:
Switching to weekly graph:
#GatedEating Week 8
Cumulative change: -13.5 lbs
Weekly change: -1.0
I'm getting the hang of this. Slow and steady.
Cumulative change: -13.5 lbs
Weekly change: -1.0
I'm getting the hang of this. Slow and steady.
#GatedEating Week 9
Cumulative change: -13.5 lbs
Weekly change: -0.0
Lots of yard work yesterday left me a little puffy for morning weekly weigh. Next week, we'll find out whether this is a stall.
Cumulative change: -13.5 lbs
Weekly change: -0.0
Lots of yard work yesterday left me a little puffy for morning weekly weigh. Next week, we'll find out whether this is a stall.
#GatedEating Week 10
Cumulative change: -13.25 lbs
Weekly change: +0.25
It's official, I've hit the first plateau. The weight was melting off, now it's not. I could be discouraged, and I could quit trying to reduce weight. But I really want to shed the excess middle.
Cumulative change: -13.25 lbs
Weekly change: +0.25
It's official, I've hit the first plateau. The weight was melting off, now it's not. I could be discouraged, and I could quit trying to reduce weight. But I really want to shed the excess middle.
Still, on the plus side, I'm no good at maintaining a steady weight. My weight tends to either fall are rise sharply. I've been steady for 4 weeks. I've been walking every morning again, so weigh may hold for a while.
Minimal change to waistline which I expect: the spare tire is the first thing on, and the last thing off. Soldiering on, I've adjusted two things: kept target weight (blue line) steady for two extra weeks to give myself a break, and adjusted reduction from 1.4#/wk to 1.0#/wk. 
#GatedEating Week 11
Cumulative change: -8.5 lbs
Weekly change: +4.75
Not a plateau! More of a springboard.
Goal this week: not eat a little more.
Extended fast is in order.
Cumulative change: -8.5 lbs
Weekly change: +4.75
Not a plateau! More of a springboard.
Goal this week: not eat a little more.
Extended fast is in order.
5 days on absolutely zero carbs (I miss the daily dark chocolate square), and a several day fast has broken the stall. Weight plateau (and gain) broken. Today is lowest weight since early March of this year.
#GatedEating Week 12
Cumulative change: -14.25 lbs
Weekly change: -5.75
The extended fast, ~60 hours, and zero carbs put the train back on the track. Adjusted goal weight for plateau, and 1 lb/week now.
Today is "feast" day (after the weigh in of course).
Waistline UNCHANGED.
Cumulative change: -14.25 lbs
Weekly change: -5.75
The extended fast, ~60 hours, and zero carbs put the train back on the track. Adjusted goal weight for plateau, and 1 lb/week now.
Today is "feast" day (after the weigh in of course).
Waistline UNCHANGED.
#GatedEating Week 13
Cumulative change: -12 lbs
Weekly change: +2.25 lbs
Will feast today (weigh day) and then begin another extended fast. Routinely walking farther now (5.5 miles), weather permitting. Beginning resistance training.
Waistline UNCHANGED.
Cumulative change: -12 lbs
Weekly change: +2.25 lbs
Will feast today (weigh day) and then begin another extended fast. Routinely walking farther now (5.5 miles), weather permitting. Beginning resistance training.
Waistline UNCHANGED.
#GatedEating Week 14
Cumulative change: -15.5 lbs
Weekly change: -3.5 lbs
Back on track. Extended fasts seem to do the trick. It takes at least 48 hours to see any drop in typical BG levels, and a rise in ketones. With all this fasting, #CGM Daily Patterns graphs are quite flat.
Cumulative change: -15.5 lbs
Weekly change: -3.5 lbs
Back on track. Extended fasts seem to do the trick. It takes at least 48 hours to see any drop in typical BG levels, and a rise in ketones. With all this fasting, #CGM Daily Patterns graphs are quite flat.
#CGM Daily Patterns
7-day
14-day
30-day
During considerable fasting, zero carb some days, 4-8g other days, and deliberate weight loss.
7-day
14-day
30-day
During considerable fasting, zero carb some days, 4-8g other days, and deliberate weight loss.
This week's weigh day "of record" will be Thursday, rather than Friday. It's not because I'm going to (carb) binge on Thanksgiving. I'm long past that habit now. Rather, I usually feast on Fridays. This week I'm shifting forward one day is all to align with family day of thanks.
#GatedEating Week 15
Cumulative change: -16.5 lbs
Weekly change: -1.0 lbs
Progress continues this week (recording 1 day early). Big news: I have reached half way to goal weight (at 176 lbs), start was 192, goal is 160. #Progress #Thankful
Cumulative change: -16.5 lbs
Weekly change: -1.0 lbs
Progress continues this week (recording 1 day early). Big news: I have reached half way to goal weight (at 176 lbs), start was 192, goal is 160. #Progress #Thankful
Started resistance training yesterday. Fasted yesterday as well. Gained a half pound. It's working.
Real whole food, LCHF/ZC
Zero seed oils, fructose
Lifting weights
Walk every morning
Sunlight/UVB lamp/VitD
Zero alcohol
Perfect sleep
Still 1 Rx for HTN
No one's perfect
Real whole food, LCHF/ZC
Zero seed oils, fructose
Lifting weights
Walk every morning
Sunlight/UVB lamp/VitD
Zero alcohol
Perfect sleep
Still 1 Rx for HTN
No one's perfect
Adding #GatedRT to #GatedEating thread because this endeavor is ongoing. I've (re)started resistance training after a very long hiatus. Many thanks to all those who encouraged me to add weight training to the arsenal against lingering hypertension, improving (lowering fasting)
blood sugar, and to help lose the last ~15 pounds.
I have the BEFORE picture, so now we wait to reach goal weight and for the workouts to do their thing. Then, the AFTER (or more precisely, CURRENT) photo update.
I have the BEFORE picture, so now we wait to reach goal weight and for the workouts to do their thing. Then, the AFTER (or more precisely, CURRENT) photo update.
4am Woke up well rested
7am 4 mile walk (it was spitting snow)
1pm 15 minutes exposure to a UVB lamp
1:15pm Workout: abs, weight machine, dumbbells
1:40pm OMAD 22 oz grass fed ground beef
Fasting until Friday weigh in
Not sure what else I can do.
7am 4 mile walk (it was spitting snow)
1pm 15 minutes exposure to a UVB lamp
1:15pm Workout: abs, weight machine, dumbbells
1:40pm OMAD 22 oz grass fed ground beef
Fasting until Friday weigh in
Not sure what else I can do.
Yesterday, walked extra. Ate standard. Lifted most complete routine yet. Today is off day. Up 2.5 lbs this morning. I can see why some might panic when the scale bounces around. Not me. Nope, not me. Doesn't bother me to gain that much overnight. Nope. Not one bit. Uh ugh. 
#GatedEating Week 17
Cumulative change: -18 lbs
Weekly change: -1.5 lbs
Progress continues this week despite initiation of resistance training. Post workout water retention really screws with the scale—but easy to account for. Finally, waistline ↘︎ by another 1.5" #KeepGoing
Cumulative change: -18 lbs
Weekly change: -1.5 lbs
Progress continues this week despite initiation of resistance training. Post workout water retention really screws with the scale—but easy to account for. Finally, waistline ↘︎ by another 1.5" #KeepGoing
Weekly weights bely the day-to-day variation. If you aren't comfortable bouncing around (fasting vs eating day, weight training), don't weigh every day.
Cumulative weight loss: The first couple weeks are always the smoothest and easiest. #DontGiveUp
Cumulative weight loss: The first couple weeks are always the smoothest and easiest. #DontGiveUp
#GatedEating Week 18
Cumulative change: -19.5 lbs
Weekly change: -1.5 lbs
This week:
Feasted on 3 days — Fasted on 4 days
Three workouts — Four rest days
7 early morning walks
Well-balanced 
On target:
Cumulative change: -19.5 lbs
Weekly change: -1.5 lbs
This week:
Feasted on 3 days — Fasted on 4 days
Three workouts — Four rest days
7 early morning walks
Well-balanced On target:
#GatedEating Week 18 (fixed the count)
Cumulative change: -22.25 lbs
Weekly change: -2.75 lbs
This week:
Fasted on 2 days, feasted on 2 days, protein-centric on 3 workout days
3 workouts, 4 rest days
7 early morning walks-yesterday's was more challenging in the snow/ice
Cumulative change: -22.25 lbs
Weekly change: -2.75 lbs
This week:
Fasted on 2 days, feasted on 2 days, protein-centric on 3 workout days
3 workouts, 4 rest days
7 early morning walks-yesterday's was more challenging in the snow/ice
This morning, I reached the lowest weight since 9 November 2018. 
I will be curious to see what my shape does as weight loss continues. Hold weight could be 160lbs, but may be a little lower. We shall see.
Objective then will be to maintain and not re-gain. #TheHardPart
#GatedEating Week 19 (fixed the count)
Cumulative change: -22.25 lbs
Weekly change: -0.0 lbs
I know it's Christmas day, but it's also Friday, weigh day.
This week:
No change to weight, but waistline smaller.
Waist:Hips under 0.95, yay!
I'm wearing my "vintage" 34" jeans.
Cumulative change: -22.25 lbs
Weekly change: -0.0 lbs
I know it's Christmas day, but it's also Friday, weigh day.
This week:
No change to weight, but waistline smaller.
Waist:Hips under 0.95, yay!
I'm wearing my "vintage" 34" jeans.
Started gated eating effort in August, on 150mg Toprol. Reduced to 100mg several weeks ago. Down to 50mg now, and BP looking good. I'm still above goal weight: Something beside weight is affecting BP. Perhaps it's weight training.
This week: Blood test for cardio f/u inc #vitD
This week: Blood test for cardio f/u inc #vitD
#GatedEating Week 20
Cumulative change: -20 lbs
Weekly change: +3.0 lbs
Happy New Year!
This week:
Skipped fasting for three days earlier this week for blood draw, lifted yesterday, and it shows in this morning's weight. Oh well, it's a new year …
Cumulative change: -20 lbs
Weekly change: +3.0 lbs
Happy New Year!
This week:
Skipped fasting for three days earlier this week for blood draw, lifted yesterday, and it shows in this morning's weight. Oh well, it's a new year …
will continue on journey to normalize weight, BP, waist:height
I don't like new year's resolutions, but I do intend around 11 July 2021, to obtain a second DEXA — one year from first scan — to check for reduction of VAT, 1 year from prior one.
I don't like new year's resolutions, but I do intend around 11 July 2021, to obtain a second DEXA — one year from first scan — to check for reduction of VAT, 1 year from prior one.
Most recent bloodwork results, lipid panel with insulin and vitamin D, should be ready later this morning.
When I started "gated eating" to reduce my weight I mentioned losing a "final 25 pounds." Twenty-some pounds later, I've set a new, lower, goal weight of 153 lbs. I've settled on this number based on two things: First, historical weight charts from my 1/ https://twitter.com/mrc314/status/1305108092573507584
younger days. Second, how much "muffin" or spare tire I still have right now. Should I reach 153, that means I lost the "final 39" lbs! The tape measure, mirror, and DEXA have the final say over the scale. That would also mean a loss of 103 lbs from my highest weight. My god 2/
what happened that I followed the guidelines, the doctor's advice, tried to eat healthy, lost ~50lbs (several times since junior high) only to gain it all back again? And even after finding LCHF 7 years ago, still don't receive a signal to stop eating.
What really bothers me, and beginning 2021 isn't going to fix it, is they are still minting new RDs/Nutritionists who will follow the high-carb low-fat DGAs, not inform clients of keto/low-carb dietary options, eschew CGMs, and make/keep people fat & sick. That breaks my heart.
