adefwebserver's Journal, 30 June 2018

Day 2 of a planned 3 day refeeding

My buddy @chesgreen posted his numbers yesterday so I thought I should take a look at my own. My big issue over the next two days is refeeding (what I eat after my 5 day fast (Sunday night-Friday night)).

My past refeedings went REALLY bad. Over the past two weeks, they went so bad, that I am only down 1 pound in the past two weeks even though I have been fasting 7 out of the past 16 days.

Let's look at my numbers:

Thu 14th: carbs: 217.80g - calorie deficit: 584
Fri 15th: carbs: 102.30g - calorie deficit: 1761
Sat 16th: carbs: 155.00g - calorie deficit: 1213
Sun 17th: carbs: 78.00g - calorie deficit: 1069
Mon 18th: Weight gain: 10 lbs

Fri 22nd: carbs: 80.30g - calorie deficit: 1962
Sat 23rd: carbs: 84.00g - calorie deficit: 1433
Sun 24th: carbs: 50.95g - calorie deficit: 1767
Mon 25th: Weight gain: 4 lbs

Keep in mind that during each day above, I have a huge calorie deficit, I am running 5 to 7 miles a day, and lifting weights. Yes the weight gain is 'mostly' water, but there are also 7 days that I am fasting and taking in only 100 calories, still exercising, and running, and I have an even bigger calorie deficit. Yet, in 16 days I have lost only 1 pound!

So, I conclude, for me it is all about the carbs.
As Dr. Fung points out, when it comes to weight loss insulin (stimulated by the carbs I consume) is what matters(see his argument here: https://bit.ly/2rQXXDd).

So over the next two days of eating, (before my fast re-starts on Monday), I need to reduce my carbs. I simply cannot consume 100+ carbs a day and not expect to pack on the pounds. I know from my own experience, looking at my own numbers, that even though I am working out like crazy, and running a 1k calorie deficit, the pounds will pack on if the carbs are high.

So today I plan to eat an egg, cheese, and ground beef meal that my wife made for me. Tonight we plan to have hamburger patties. I also plan to run 7 miles and lift weights (however I will eat AFTER I run because last week running after eating made me really sick).
177.0 lb Lost so far: 30.0 lb.    Still to go: 13.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 30 June 2018:
1496 kcal Fat: 99.59g | Prot: 120.83g | Carb: 20.96g.   Breakfast: Nature's Way MCT Oil, Colcafe Cappuccino Mix French Vanilla Coffee. Lunch: Scrambled Egg, Ground Beef (80% Lean / 20% Fat, Patty, Cooked, Broiled). Dinner: Kraft American Cheese Slice, Ground Beef (80% Lean / 20% Fat, Patty, Cooked, Broiled). Snacks/Other: Quest Protein Chips Cheddar & Sour Cream. more...
2651 kcal Activities & Exercise: Running (jogging) - 5/mph - 1 hour, Calisthenics (light, e.g. home exercise) - 30 minutes, Resting - 14 hours and 30 minutes, Sleeping - 8 hours. more...
on diet adefwebserver's own diet   losing 7.0 lb a week

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Comments 
My buddy Ade, trust your numbers and what YOU have to do. Tune out other's opinions. You are a Fasting Warrior. We, you and I CAN and will control our refeeds. FOCUS, bro, FOCUS! 
30 Jun 18 by member: chesgreen
@chesgreen - You are the one who started this! :) 
30 Jun 18 by member: adefwebserver
there are a lot of interesting recipes out there that are totally keto that may help liven up your palette too. I love cream sauces which I make without flour. I make a Cajun chicken which is spicey that we load with the Cajun cream sauces. My husband loves it and he is not keto wish you all the success this refeeding. 
30 Jun 18 by member: baskington
@baskington - Yes I agree! I have been gathering a few recipes over the past week from Keto users on this site (waiting for my wife to make the Keto brownies!) :) I have dropped nearly $100 on keto stuff from Amazon based on things people posted on this site (really waiting for the Keto bread!). I WISH I could just eat Keto everyday, but as with Atkins, I keep going on 'carb binges' :( 
30 Jun 18 by member: adefwebserver
This past week I discovered ‘pork rinds’ to replace breadcrumbs, wonderful change and no carbs. Found recipes online and used it in chicken burgers and chicken drumsticks. 🌸 
30 Jun 18 by member: Maril9872
You should look into the blood type diet and what fuels your body and what weakens it...Just a suggestion. Try it for 2 weeks to see how you feel/weigh 
30 Jun 18 by member: tsamtos2s8
@Maril9872 - Thanks! I have never heard that one. Make sense. 
30 Jun 18 by member: adefwebserver
I use them on pork chops,,dredge in eggs and coated with pork rines and bake really good 
30 Jun 18 by member: Jo Kyle
the flours and stuff may set you off too, but you will not know until you try it. some peoples triggers can be something off the wall like cauliflower I read yesterday. I am dieing to try the cauliflower pizza crust. I found some riced cauliflower in the frozen section today and while it is expensive, at least it is easy so I am willing to try the recipe. hate to go through all that work and not like it. LOL! might even try some meatballs using the riced cauliflower instead of the rice or bread crumbs I used to use 
30 Jun 18 by member: baskington
Hmm 
30 Jun 18 by member: tiffany1908
That picture looks like my daily breakfast! Tip #1: cook in batches and portion everything ahead of time. Tip #2: log everything at the beginning of the day/week and DO NOT DEVIATE from what you've logged. This will force you to stay on track. 
30 Jun 18 by member: chrisw77
You're coming along nicely, buddy!  
30 Jun 18 by member: chrisw77
And +1 to subbing pork rinds for bread crumbs! A bag is about a buck. Dump it into a food processor and store in a Ziploc indefinitely. Best fried chicken ever is made with pork rinds as bragging and fried in coconut oil! 🍗👍 
30 Jun 18 by member: chrisw77
breading* 
30 Jun 18 by member: chrisw77
You must also realize that exercise, also in a deficit, which already causes stress on the body, can increase water retention, since exercise is also stress on the body, the more and more you exercise & the larger/longer the deficit, the more the body compensates & can hold onto water even if you’re drinking enough. Which can also contribute to weight gain. There is intracellular water retention (water held in the muscular cells) & extracellular (water held outside cells) can throw off your weigh ins. Also keep in mind sodium intake with the higher carb refeed days makes water easy to retain. So your weigh ins may “appear” to be lower, but it’s still possible you’ve lost weight just fine. Give it a couple weeks to balance out and it’ll show the correct numbers 
30 Jun 18 by member: DEADPOOL12345
And 100g carbs is 400 calories, so if you’re consuming that amount each day that’s an extra 2800 calories a week. & depending on whatever amount your body requires to maintain weight, that could very easily mean, especially with you exercising so much, & the large deficit days, it’s also a possibility your metabolic rate is slowing down more (due to more calories expended through fasting+exercise) thusly contributing to a lower intake your body needs, hence, that extra weekly amount is going to lead to less weight being lost since there is now a lesser amount needed to maintain weight, since you’ve been losing weight. Keep that in mind as well. 
30 Jun 18 by member: DEADPOOL12345
Hey Adevwebserver, you are doing well and very awesome that you've found a way to limit intake that is easy for you, well done!! BTW, we couldnt be more different in our eating strategies (but almost identical in end goals) LOL...you would not do well with my WOE and I wouldn't do well with your WOE and that is perfectly A-OK!! 
30 Jun 18 by member: Steven Lloyd
If I could offer one suggestion for less stress for you...focus on fat loss, through NSV like looser clothes fit and monthly comparable pics instead of the scale, dehydration & re-hydration are often the evil scale's best tools to derail our good efforts...good luck mate!!! 
30 Jun 18 by member: Steven Lloyd
Keep on keepin on!!! 
30 Jun 18 by member: Steven Lloyd
So checked your food log. The 14-18 you had a weekly total of 4,842.56 calories eaten. The 22-25 you ate 3,665.88 total. That’s a 1,186.68 cals difference. So combine that amount with your deficit, a larger deficit = more likely water retention. & if you’re having another 2800 on top of that, that’s more you need to burn off. One thing which may help, also with eliminating water, get more daily protein, your intake is rather low, you should try consuming at least 90-130g, that’ll help with not only maintaining muscle while you’re exercising, but contribute to more calories burned off through the thermic effect of food. The water will also be lost more due to nitrates. So give that a try. See what happens. 
30 Jun 18 by member: DEADPOOL12345

     
 

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