Thursday, September 15, 2016

Downhill Fasting

I've lost 7 pounds!

Now, as I have mentioned several times, the number on the scale is not always a good indicator of much of anything, but it is a number that most of us tend to com back to time and time again...

If I was not also losing inches, I might not be as pleased with myself as I am today, but I am having success all around.  I feel good, I've jumped back into my successful fasting schedule from last year, and this week has been remarkably easy.  Of course anything would seem easy after a 7 day fast.  :)

Here is a breakdown of my average daily macros:

I am doing really well with the carb and fat limits, and though my protein is a little low, it isn't unreasonable.  I have had a pretty inactive week.  I think I am averaging less than four miles a day with my walking this week because my ankle was bothering me for a few days.  It is better now though! :)

So today is my second 42 hour fast this week.  I had coffee with a little cream and two cups of bone broth yesterday, and today has been two cups of coffee and water.  When I get off work, I will be heading to the store for something to make for dinner--I am thinking chicken Caesar salad with avocado and Parmesan cheese and maybe a nice bottle of red wine!   :) YUM

Sunday, September 11, 2016

Seahawks won 12 to 10!

M and I go to our local pub to watch the Seahawks games during football season.  (Secret:  I think American football is kind of boring, and going to the pub makes it WAY more fun.)

Since I started the Keto Challenge, I have not had a lot of days where I was tempted by outside food.  It is easy to be compliant when you cook all your own food...

Today WAS a challenge though.  Everyone around us had fish and chips and nachos and onion rings.  Here is what I ate:

Appetizer:  Bacon wrapped shrimp
Martini (gin) with 3 olives
Main:  2 small Beef Sliders with cheddar and tomato served with lettuce and mayo (no buns)
1 glass Syrah

Thoughts?  It is a lot easier to eat well when the others with you are eating well also.  It is nice to have a drink out, but honestly it can lower your resistance to things like fish and chips and other traditional pub foods...

Best to eat and run when temptation rears its ugly head...However, I made it through unscathed, and the Seahawks won their first game of the season...Go Hawks!!  :)

Wednesday, September 7, 2016

Feast Day

Woot!  Under goal today means Feast Day.  I blew my goal out of the water, and little secret, my fast did not go so well yesterday.  I was rejected for this job proposal that I have been working on all summer.  I was depressed, and M brought me wine.  I never drink wine on an empty stomach, and so decided to just give up and eat.  Obviously the fast wasn't essential since I woke up 2.4 pounds less this morning!  Go me!!

Tuesday, September 6, 2016

Week One

I started this week off with a full eating day of 2 baked eggs with cream and butter and 2 sausage links.

Since I am eating so little, I am taking care that the food I do eat is exceptionally good quality.  My eggs are pastured, my cream and butter comes from grass fed cows, and I enjoyed Isernio's sausage, a traditional, local and delicious product that does not add unnecessary crap to their food.

So today, I am back to fasting after two days of feasting.  I didn't go crazy eating over the long weekend, just a nice couple of meals on Sunday where I tested out the martini theory.  (Which btw, seems to work ok, if you can control how many martinis you drink.  I had two, and a terrible hangover on Monday, so remember:  a little goes a long way. )

My weight did fluctuate a little after eating and having the martinis, but not by much, I was still under my goal for the week, so yesterday, I had breakfast as described above, then a light lunch of 3 ham and cheese roll ups with mayonnaise.  Dinner was roast chicken with one of my favorite low carb higher fat vegetable dishes:  Just Like Stuffed Baked Potatoes.  No alcohol yesterday, just flavored sparkling water and coffee with cream:  Here is a breakdown of what I ate:

Here is pie chart for those who prefer visuals:

My set weight goal for this week is 212, so when I weighed in at 212.4 this morning  I could see that today was a fast day.  I am going to mostly drink water today, but I am starting my day off with coffee and cream.  As I get used to doing this, I want to adopt some of the advice on Marty Kendall's blog, Optimising Nutrition and make my meals not only very keto, but also as nutrition-conscious as possible.  According to the calculator he developed to measure the percentage of insulinogenic calories, my meals from yesterday were 16.7%  insulinogenic.  Here is a link to his calculator.
For my purposes, I think to begin with, aiming for 25% or less insulinogenic calories is a good place to begin.  So, for my meals yesterday I did well, although in the future I do want to include more vegetables and maybe a little less cheese...

Marty has a very well-written and thought out Manifesto, which I think is a great place to start when considering the optimal nutrition for weight loss.

Friday, September 2, 2016

Long overdue update...

I am finally back to fasting!  After the whole broken ankle disaster, it took me most of the spring and summer to get back here.  My IDM group started a Ketogenic Challenge
on September 1st, and I decided to start it off with a 7 day fast.

Initially, I was going to start fasting on my long weekend (which begins today) but I decided to fast starting Monday instead, which was a great idea, as it has been a very busy week!

Today is day 5 and I am doing great.  I am drinking lots of water, bone broth and one or two cups of coffee with a little cream each day--so like before, not completely calorie free.

I feel good, and it is fall in Seattle now which is my favorite time of year.  Starting over like this can be disheartening.  I began my fasting journey at around 216.6 pounds last October, and I started this fast at 214.6 pounds.  My lowest weight over the past year was in January at about 201 (after I had broken my ankle).  I feel like I have completely lost ground which is depressing considering how hard I have worked.  The first four days of this fast, my weight remained right around 214, then this morning I weighed in at 211.  So at least it is going in the right direction.  I know that weight is not necessarily a good indicator of fat loss, so I also measure my waist, and it has gone down three inches since Monday which is great.  That was some badly needed positive reinforcement!

I have to keep reminding myself that the purpose of this long fast is not specifically to lose weight, but rather to make sure I am in deep ketosis, so that I can utilize the fat stores that I obviously have.  In fact, with the way that the body works, I may not lose weight very quickly, The process may make me leaner in other ways.

For now, my goal is to keep up with Megan's Keto Challenge.

My Plan

Fasting: I joined a Facebook group called "My Low Carb Road--Fasting Support" Which is a group of people doing a slightly different fasting protocol than I was following previously which I think might work really well for me, or maybe not.  It is very scale-oriented, and they encourage eating on the low end of the fat spectrum, which doesn't work well for me.  More fat is definitely something that works for me.  But I thought I would experiment a bit this coming week and see what it is like.  Basically I set up a weight goal for the week--typically it is .2 pounds, (although in my case at first I might make it 2 pounds per week since I have so much to lose.)  I will weigh in every morning, and if my weight is over my goal for the week I will fast that day, if not, I can eat.  I will be following a strict ketogenic diet when I do eat. I will not count calories, but I will track all my food in Fitday.  I will do water fasts when I fast making sure to add Himalayan salt to my water (about a tsp. per day).  I may allow myself coffee (with limited cream) and broth as needed...

Eating: I will eat lunch and dinner on my eating days.  I won’t eat them more than 7 hours apart, and I won't eat past 6 pm at night since I go to bed at 9 pm.
Macronutrient Breakdown: I will stick to 20 grams or less of TOTAL carbohydrates per day. I will consume no more than 60 grams of protein on my very sedentary days (rare), and 100 grams on a regular day. (My lean body mass=107.6) For me, a regular day usually includes over 5 miles of walking--on weekends I sometimes do a 6+ mile walk.

My Beginning Stats

Ketones: Since Sept 1st, I have measured my urine ketone levels every morning using Ketostix. My levels were 15 mg on Thursday, and today they were 40 mg.  So definitely excreting some ketones.  This is a good measure of my acetoacetate levels (one of the three ketone bodies) which tells me I am succeeding.  I do this first thing in the morning before I start drinking water, because water can dilute my results, and I drink a lot of water.  When I become keto-adapted, Ketostix will be less helpful since once I am keto-adapted the level of acetoacetate circulating will drop.  If you want to read more about this, I recommend this post.

Weight and Inches: My starting weight was 214.6 on Thursday Sept. 1st.  I am 211 now.  My waist at its smallest point was 38 inches when I started Thursday Sept. 1st and I am 35 inches now. 

Goal: I weighed 214.6 pounds September 1st, and want to lose 2 pounds per week, so a total of 8 pounds lost by the end of September. I may need to re-adjust this if I lose too quickly.  I have  49.02% body fat at the start of September, according to this site. For this challenge, my body fat  goal is 25%, so 1% per month would be a good goal--I may invest in a body weight scale and include this in my daily stats.

Miscellaneous: I have been very tired this week as I am transitioning to full-on ketosis which suggests to me that my body is struggling to use fat for fuel. It seems like it is hard for me to be fully in ketosis if I am eating, even with the low carb diet I usually consume--I will need to be very careful and stick to the 20 grams per day rule very strictly.  I allow myself wine on my eating days, but even that small amount of carbs seems like a bad idea--if I drink at all, I should limit my drinks to special occasions and stick to very keto drinks like dry Martinis, and monitor whether or not even that is feasible!