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1 Year of Intermittent Fasting

I’m celebrating my 1 year anniversary of intermittent fasting today. One day at a time making choices that moved me forward. It seems like a long and short time at the same time.

Since starting calorie counting last year, I have lost a total of 74 pounds. It has been slow and steady. I have not weighed this little since 2005. People ask me if I feel healthier. I tell them I just feel more like myself. It’s an amazing feeling.

I have continued counting calories and weighing/measuring my food. Taking the labels of good and bad food away has really helped me stay on plan. I eat chocolate every day. I plan for it and include it in my daily calories. This way I don’t feel like I’m depriving myself. I have also discovered Halo Top ice cream. It is much lower in calories and has been a great treat this summer.

I have also upped my calories. I’m eating between 1600 and 2100 calories depending on my exercise that day and how hungry I am.

I started doing weight lifting about 4 months ago. This is in addition to stairmaster, walking and bike riding. I have really made exercise part of my life. I take a long walk once a week for between 1.5 and 2.5 hours. I’m only biking once a week, but I’m trying to increase the time and distance. Last Sunday I biked for 70 minutes. This is my longest so far.

Has anyone tried this?

 

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Intermittent Fasting day 40

This has been a very interesting experiment. I have been fasting for at least 16 to 18 hours every day, then eating for the remaining hours. Knowing when I can and can’t eat has given me lots of discipline. I have not been willing to eat outside of my eating window. This alone is a big development.

My eating window varies slightly from day to day. I try and start eating after 12 noon and end eating as close to 7pm as possible. Sometimes I start eating later, sometimes I end eating later. I have also tried a 24 hour fast and a 23 hour fast. These proved to be very stressful for me. Other people seem to have an easier time doing these longer fasts. It might be easier in the future, but maybe not.

I am weighing and measuring all of my food. I was eating a lot more calories than I realized. My daily goal is 1,580 calories. I usually eat less than that. Counting calories is not fun, but eating food that fits into my daily calories rather than a food group is very liberating.

I ordered Miracle Noodles which I love. A package is only about 15 calories and really cuts down on a pasta dish. They are more like glass noodles than regular pasta. I like to rinse them and then pan fry them until the liquid they ship with has dried. I have used them for stir fry instead of rice and with marinara, chicken and a small bit of goat cheese.

I didn’t weigh myself before I started. I think I waited 2 weeks. I weighed much less than I thought I did. I have gone down at least 4 pounds and 1 pant size.

I have also been walking at least 45 minutes 3 times a week. I got a new phone that counts steps and this has been very motivating.

 

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Intermittent Fasting day 4

I have been gone for quite a while. My diet has not been going well and I’m at the highest weight I have ever been. It’s been so long, I can’t remember why I stopped eating a ketogenic diet. It must have been unsustainable in some way, but I don’t remember why.

I really need to make a change and get my weight under control.

I started something called intermittent fasting on Monday. I read about this technique years ago, but never wanted to do this. The premise that after not eating for a certain length of time will allow the body to use excess fat as fuel is very interesting and appealing to me.

This is only my 4th day following this protocol. I’m eating during an 8 hour window and then fasting for 16 hours. The fasting part includes when I’m sleeping. There are different ways to do intermittent fasting. This way seems more sustainable to me because it’s the same routine every day. This means less to keep track of which is better for me.

I stopped eating last night around 7:15pm. I started eating today around 11:30am. I slept well last night which really helps. I didn’t sleep well Tuesday night and ended up getting up at 3:30am. Wednesday was a really hard day for eating and concentrating. I stuck to the plan, but it wasn’t easy.

My sleep has been crappy for years. I’m not sure if intermittent fasting will help.

So far today I have eaten 1 protein bar, 2 scoops of tuna salad (tuna, mayo, hardboiled egg). I’m not quite ready to start measuring out my food and calculating daily calories. I’m concentrating on completing the correct timing of fasting vs. eating. I also haven’t stepped on a scale. I’m going to look for changes in my face and how my clothes fit.

Has anyone tried intermittent fasting? If so, what was your experience?

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Ketogenic Diet Day 24

My numbers have not been good this week. I have been feeling down and the numbers show this. I also made a fat bread with banana. I told myself I wasn’t going to add the banana and keep the carbs down. My subconscious won.

Thursday, Mar 7 2013

2 serving fat bread with banana net carbs 463.3
2 oz Cheese, cream 193.9
1 1 pkg shirataki noodles 40
1 1 cube chicken bouillon cubes 5
1 tbsp Cream, sour, cultured 23.2
1 pat (1″ sq, 1/3″ high) Butter, salted 35.9
0.06 cup, shredded Cheese, cheddar 27.3
0.8 oz Ground turkey, 85% lean, 15% fat, raw 40.8
6 serving cheesecake no bake 411.8
1 1 oz macadamia nuts raw net carbs 201
1 tsp Honey 21.5
3.5 oz Pork, fresh, separable fat, cooked 602.3
0.25 cup, pieces or slices Mushrooms, white, raw 3.8
0.25 cup, melted Cheese, cheddar 245.8
0.5 .5 cup trader joe’s organic marinara sauce net carbs 25
1 tsp Oil, coconut 38.8

Energy: 2379 calories

Chart?chco=cc3333,ffff99,339933&chd=s:g9e&cht=p&chs=370x370&chxr=0,204,2034,154
Source Calories Quantity
Protein 9% 51g
Fat 85% 226g
Carbs 6% 38g
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Ketogenic Diet Day 23

Wednesday, Mar 6 2013

1 extra large Egg, whole, raw, fresh 80.1
3 oz Cheese, cream 290.9
0.4 fruit, without skin and seed Avocados, raw, California 90.8
1 tsp Oil, coconut 38.8
1 1 pkg shirataki noodles 40
1 1 cube chicken bouillon cubes 5
5 pat (1″ sq, 1/3″ high) Butter, salted 179.3
3 1 cup chicken stock 258
2 oz macademia nuts raw 407
32 fl oz Water, tap, drinking 0
1 .5 oz pork rinds 76
3.7 oz beef stirfry 76.1
2 serving fat bread with banana net carbs 463.3

Energy: 2005 calories

Chart?chco=cc3333,ffff99,339933&chd=s:h9f&cht=p&chs=370x370&chxr=0,184,1482,141
Source Calories Quantity
Protein 10% 46g
Fat 82% 165g
Carbs 8% 35g
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Ketogenic Diet Day 22

Tuesday, Mar 5 2013

1.5 oz Pork, cured, bacon, cooked, microwaved 214.7
1 tsp Oil, coconut 38.8
1 oz Cheese, cream 97
1 .5 oz pork rinds 76
1 1 pkg shirataki noodles 40
2 1 cup chicken stock 172
1 pat (1″ sq, 1/3″ high) Butter, salted 35.9
2 oz macademia nuts raw 407
1 1 cube chicken bouillon cubes 5
0.75 lbs Ground turkey, 85% lean, 15% fat, raw 612.3
4 tbsp Cream, sour, cultured 92.6
0.5 fruit, without skin and seed Avocados, raw, California 113.6
0.25 cup, shredded Cheese, cheddar 113.8
32 fl oz Water, tap, drinking 0

Energy: 2019 calories

Chart?chco=cc3333,ffff99,339933&chd=s:r9e&cht=p&chs=370x370&chxr=0,395,1406,93
Source Calories Quantity
Protein 21% 99g
Fat 74% 156g
Carbs 5% 23g
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Ketogenic Diet Day 21

Monday, Mar 4 2013

1 extra large Egg, whole, raw, fresh 80.1
2 tsp Oil, coconut 77.6
2 oz Cheese, cream 193.9
0.6 fruit, without skin and seed Avocados, raw, California 136.3
1.9 oz Pork, cured, bacon, cooked, microwaved 272
1 tbsp Butter, salted 101.8
1 pat (1″ sq, 1/3″ high) Butter, salted 35.9
2.5 1 cup chicken stock 215
4.9 1 oz ribeye steak 377.3
1 serving cream sauce 239.2
1 1 pkg shirataki noodles 40
2 1 cube chicken bouillon cubes 10

Energy: 1779 calories

Chart?chco=cc3333,ffff99,339933&chd=s:l9d&cht=p&chs=370x370&chxr=0,235,1266,78
Source Calories Quantity
Protein 15% 59g
Fat 80% 141g
Carbs 5% 20g