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Good morning FS warriors! I am tickled with my passing another 10's even if it is squeaking by at 1/10th of a pound, this is about 1 pound less than I usually lose during a fast, but the addition of more fiber and protein kind of makes that a given. My fast was easier than usual, not as much hunger on day 1 than I usually have and there was definitely a reduction in meal time related waves. More TMI...I had consistent BM's each morning so that tells me that I have increased digestive transit time. For my 7 day running average nutrition scores I am at 78% for all targets which is an improvement over 52%. Vitamins 92%, Minerals 80%, Electrolytes 78%, Immune support 87%, Bone Health 87%, and Metabolism support 85%, for me that is very very good because earlier in the month with my previous intake I barely got a 43% on any of them. I don't think that with fasting I really need to strive for 100% of anything because doing without any intake for 3 days out of 7 is going to have a huge impact on my nutrition scores. My sleep has finally returned to an uninterrupted 8 hours with about 5.5 being deep sleep and 2.5 being light sleep. I am waking rested and clear-headed, no morning fuzziness. So all in all I am pleased with my venture into a nutrition focus, it did slow down my weight loss, but it has adjusted me towards a slower loss which I believe will be better in the long run....and this is a long run. As I track my micro-nutrients I am learning which foods give me the most bang for my buck and I am hoping that in time I can reach my nutrition goals with more whole foods and fewer supplements, only time will tell. You guys have a fast-tastic day, I'm heading to the kitchen to break mine...I'm hungry 😁
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249.9 lb
Lost so far: 47.1 lb.
Still to go: 69.9 lb.
Diet followed 100%.
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Diet Calendar Entries for 09 November 2023:
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1935 kcal
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Fat: 120.78g | Prot: 175.90g | Carb: 32.06g.
Breakfast: Butter, Land O'Lakes Heavy Whipping Cream, Silk Pure Almond Milk - Unsweetened Original, Bob's Red Mill Flax Seed, Bob's Red Mill Organic Whole Chia Seeds, Kirkland Signature Organic Virgin Coconut Oil, Hershey's Special Dark Cocoa Powder, Nutricost Grass-Fed Whey Protein Concentrate Unflavored, Coffee. Lunch: Chicken of the Sea Sardines in Water, Boiled Egg. Dinner: Birds Eye Stir-fry Vegetables, PRE New York Strip Steak. Snacks/Other: Ginger, Better Body Foods Baobab Superfruit Powder, Sunfood Super Foods Organic Moringa Powder, Now Foods Organic Spirulina Powder, Now Foods Magnesium Bisglycinate Powder, Lemon Juice (Canned or Bottled), Athletic Greens Athletic Greens, Water, Salada Green Tea. more...
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2761 kcal
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Activities & Exercise:
Resting - 16 hours, Sleeping - 8 hours. more...
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losing 3.2 lb a week
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1 to 20 of 26
 Comments
This makes me happy to hear you have found what has been my focus for the past few years. When you focus on nutrition it changes from “what do I want to eat” to “what do I need to eat”. The journey not only becomes easier but your body responds in ways some have never experienced…it’s not about calories it’s more about what you eat. Great work on improving your scores in such a short time!!
09 Nov 23 by member: honeebuns
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Ps…I just noticed you are doing reports on 7 day average but not eating all days because of fast. In the report date selections you might want to do the custom dates where you can put in the date range for the dates you actually eat. Your scores would go up and might give a different perspective.
09 Nov 23 by member: honeebuns
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Thanks Honeebuns! I was thinking of leaving my fasting days as incomplete and then just doing a report on my completed days, but at the moment I am more wanting to see how my nutrition holds up while including my fasting days, right now my nutrition on my eating days is at 100% or more for most of my nutrients. I am tweaking my food and supplements on my eating days upwards to increase my nutrition to cover the gap created by my fasting. So if I leave the fasting days incomplete, I can look at it with all days and compare it to the completed days. I have been learning how to import recipes too and that is very cool. Learning lots!
09 Nov 23 by member: debrafrederick
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What has surprised me the most is my body's reaction to more fiber, I don't get that totally empty feeling....which I like...during my three day fast, but I also don't have to deal with the lack of digestive motility or the day 1 hunger. I'm using the oracle to find foods that give me the same nutrients as the supplements do so I can gradually incorporate them into my diet....I have a list! I will do them slowly so I can see how it affects my weight-loss and my stomach fullness level. If I ate actual food to get the level of nutrition I am getting right now from my green drink and protein shake....I would not be able to eat all of it as it takes a lot more food intake. I seriously believe I would be eating constantly to achieve that, so I am looking for balance between whole food and supplementation.
09 Nov 23 by member: debrafrederick
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Interesting! So I went in and took all my fasting days to incomplete, then did a 7 day average, my total calorie intake average is 2021, YAY! just a tiny bit above my target. My Total nutrition score is 98% and the other nutrition scores are between 96% to 100% very cool!
09 Nov 23 by member: debrafrederick
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I use ascent unflavored whey protein powder to supplement my protein intake. For similar reasons, I want the added protein without the fat or added food bulk. Fiber is good!
09 Nov 23 by member: honeebuns
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My nutrition scores are all usually 95% or so…..except antioxidants which I can’t seem to get above 75%. I need to eat more berries. Lol
09 Nov 23 by member: honeebuns
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09 Nov 23 by member: honeebuns
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AG1 all by it's self supplies 74% of my daily vitamins, 23% of my minerals and 8% of my electrolytes, I mix it with 12 oz of green tea, so what I get from food is just icing on the cake. For 50 calories, 4 net carbs and 2g Fiber and the dose of pre and pro biotics, it an easy way to keep up a good base.
09 Nov 23 by member: debrafrederick
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congratulations to you that's awesome news
09 Nov 23 by member: buenitabishop
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Thanks Buenita! I found that I am no longer stressing over my fasting now that I can see what my entire nutrition profile looks like while I am doing it. I want the healing and weight loss benefits of fasting, but your body can't heal without adequate nutrition from the foods you eat on your eating days, FS is great for tracking calories, protein, fat and carbs, but seeing if you are getting all the micro-nutrients you need is a horse of a different color. Being able to SEE what I'm actually intaking in a day is a whole lot better than studying single nutrition labels on a food and just guessing whether I am getting enough of one thing or the other. It amounts to stress reduction on my part, because I was stressing about it!
09 Nov 23 by member: debrafrederick
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09 Nov 23 by member: -MorticiaAddams
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Went shopping yesterday while fasted, found a great sale on NY Strip steaks, 8.99 a lb. got a couple of two packs, I cooked two tonight...OMG! So good, it's been a hot minute since I had a good steak, no worries about my protein intake tonight, I went light on the veggies 1/2 cup because the steaks were 16 oz each....My tummy is so full, just in time for my nightly 7pm to 7am fast :)
09 Nov 23 by member: debrafrederick
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Wow, I am a little over 3 pounds away from losing 50 lbs since June, that is awesome!!! I have not been paying any attention to the total loss, focusing on the week to week losses instead, very cool beans!!
09 Nov 23 by member: debrafrederick
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wow great job congrats on your weight loss I'm just right behind you I started my journey on better eating and drinking June 11th and I'm down 43.2 lbs about 6.8lbs away from the 50lb mark. You are so inspiring to me and hopefully one day I can get to where I can fast 24-72hrs also, right now I'm just doing good to fast from about 1pm to 1am since my sleep is awful I've been only getting 4hrs a night and up by 12am-1am..
10 Nov 23 by member: saranchrisriley
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uugh sometimes I fast 14-16hrs but I'd love to go like you do for a couple days of fasting...
10 Nov 23 by member: saranchrisriley
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You inspire me too Sara! Your steady determination in the face of multiple health and mobility issues is really inspiring and your progress is a joy to see!
10 Nov 23 by member: debrafrederick
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What app are you using to track your nutrients? TIA
14 Nov 23 by member: LadyinDenim
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Lady D, I'm using Cronometer, it's actually educating me and I have made some changes to my WOE and I am seeing and feeling the results. I'm fasting now and I am loving the way I can see how my fasts correlate to my sleeping, mood and weight loss. I have been weighing daily (OMG!) to see my patterns. Day 1 of a fast, I have no weight loss, day 2 I show a 2 pound drop, my second day three is not till tomorrow so I am simply curious if I will see the third pound drop again like it did last week. So far my vitamins and minerals are holding steady at an 85% level when I include my fasting days and at 97% when I take my fasting days out of the equation. Very eye opening.
15 Nov 23 by member: debrafrederick
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Great job all around, Deb! 💜 You are killing it! 🙂
15 Nov 23 by member: ZenusWarriorPrincess
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