adefwebserver's Journal, 01 July 2018

Day 3 of a planned 3 day refeeding

So far the NEW refeeding plan is going great :)

When refeeding it is normal to gain weight. The body refills its glycogen stores and "Each gram of glycogen binds around 3-4 grams of water to itself" ( so I expect to at least gain some "water weight".

The goal yesterday was to, for the first time EVER on a refeed, keep my carbs as low as possible to minimize the gain. So far I am holding steady. Yesterday I did not gain any weight. I DO expect to gain some weight by Monday.

The plan today is to TRY to eat one meal(dinner). Yesterday, because I know that running after a low carb meal can cause me to run out of energy on mile 6 of a 7 mile run, I decided to not eat until AFTER I ran. However, I wasn't able to get in a run until late in the day. I was not hungry until I finally ate. So, the plan is to do today, what worked yesterday :)

The reason I did not do this obvious thing before, is that I always felt I 'deserved' to eat three meals a day on my refeeding days (I mean I was being so good the rest of the week!). It's only after weeks of huge refeeding weight spikes, that I had to then to re-lose on my fasting days, that I was now motivated to try to do things differently this time.

I'm posting pictures that show what I see in the mirror. Weight lifting while fasting appears to give me more muscles (I think removing the fat around my muscles allows me to actually see them!). Also, constant exercise has kept my skin from getting too saggy (after a 30 pound weight loss).

I started fasting on March 25th ( so 10 pounds a month is only 2.5 pounds per week. There are many Keto dieters on this site that match or crush those numbers so just find whatever works for you :)
177.0 lb Lost so far: 30.0 lb.    Still to go: 13.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 01 July 2018:
1333 kcal Fat: 95.50g | Prot: 85.50g | Carb: 72.00g.   Breakfast: Colcafe Cappuccino Mix French Vanilla Coffee, Nature's Way MCT Oil. Dinner: Oscar Mayer Beef Hot Dogs Franks, ThinSlim Foods Love-The-Taste Low Carb Bread. Snacks/Other: Quest Oatmeal Raisin Protein Cookie, Quest Protein Chips Cheddar & Sour Cream. more...
2782 kcal Activities & Exercise: Walking (exercise) - 3.5/mph - 1 hour, Running (jogging) - 5/mph - 1 hour, Resting - 14 hours, Sleeping - 8 hours. more...
on diet adefwebserver's own diet   steady weight

12 Supporters    Support   

My buddy Ade, your journal, your body, your rules. Stay strong and not be swayed by the opinions of others (their cognitive bias) when what you are doing is working for you. Your journal is a POWERFUL tool for you now and in the future. We are more in common that you know because I too was a CS major and all those years of Physics and advanced math was to prepare us to use logic with our approach on things in life. Your discipline AMAZES me and I am glad you NAILED your refeed. Proud of you bro. Soldier on. Controlling insulin is THE key to weight loss. I know I am preaching to the choir but you NEED to hear it so you can tune out the noise that will follow, wink! You are doing an AMAZING job. Go Ade go! 
01 Jul 18 by member: chesgreen
@chesgreen - Thanks man! I appreciate the support more than you can ever know! I am motivated to keep posting because I want to help people like me: 'that seem to go off the rails every time they eat'. People just tell them they are weak and that they are going to die fat. No one tells them that it is possible to wake up, not eat anything, and lose weight (and not die!). Anyway, thanks for posting your numbers the other day. It was the thing that made me look at my own more closely. That is what gave me the motivation to switch things up. So far I like the results :)  
01 Jul 18 by member: adefwebserver
Love you bro, giving you a huge bear hug right about now. If I put a cheeto in my mouth, it's OVER! I can crush that bag and usually more like a Drug Fein. I never EVER had that response from a carrot. They are both orange and crunchy but the difference is one is real and the other is designed to HOOK you. We have to keep that sh1t OUT of our bodies. Again, designed to get us addicted. We can and WILL do this. Junk foods are what is killing us and real foods will heal us. 
01 Jul 18 by member: chesgreen
Wow, you can see quite a difference! Great job! 
01 Jul 18 by member: jengetfit123
@jengetfit123 - Thanks! My wife started to say I was looking TOO skinny (imagine!)ā€¦ then she looked down at my belly... told me to keep up the work! Haha 
01 Jul 18 by member: adefwebserver
Lol. Great job! 3 months in and the "overhang" is gone! Yaaaay! I'm so shocked that you're trying low-carb (in a good way) after what you said yesterday! That's so awesome: yesterday, you sucked at keto and turned around to give low-carb a shot! I'm proud of your dedication šŸ’Ŗ 
01 Jul 18 by member: chrisw77
You look great and your attitude is awesome. These pictures should be great motivators. Are you close to what you weighed in High School? 
01 Jul 18 by member: Steven Anthony
@chrisw77 - I think I still suck at Keto because, without fail, every time I start eating I get 'out of control'. I took in 1496 calories yesterday, but 1200 calories was after 3:00pm when I finally ate. Had I started eating at say noon, there is no way I would have been able to get through the day on less than 2500 calories (because I would have had more time to eat). Also, NO WAY I could keep the carbs to 20 after taking in 2500 calories. I believe that Keto/Atkins works. But, It appears I have no willpower (after years of trying). I try REAL HARD, but constantly fail :( For maintenance, OMAD (One Meal A Day) is my only hope :) If that doesn't work I will just keep fasting Mon-Friday and eating on the weekends. 
01 Jul 18 by member: adefwebserver
@Steven Anthony - Thanks for the support man! I think I was in the 160s in High School but I was actually 2 inches shorter. I went to college at 17 and actually grew. I then packed on the weight immediately. By 21 (what I consider my 'adult years') I do not remember the scale saying anything less than 198. (5'8"and 198lbs. = 30.1 BMI = Obese!). 
01 Jul 18 by member: adefwebserver
Give this a shot for a keto OMAD experiment: Grill a HUGE steak. Cover it in butter once it's sliced. Fry up a side of bacon and a few eggs and, maybe, slice up an avocado. Have a large cup of coffee with lots of whole fat cream along side. I can GUARANTEE you won't crave carbs (or any other food) once you're finished! This should give you all the fat you'd need to keep you satiated. Remember, you can always have leftovers! šŸ˜‰ 
01 Jul 18 by member: chrisw77
Keto only really sucks for carb cravings when enough fats aren't consumed to rebalance the structure. Many people on keto diets don't set caloric limits (I was one) because you *should* get full at your body's natural caloric "stopping point". However, some folks just can't stop and need the number there to post a limit. If you're gonna set a number of calories for the day/meal, might as well get the most nutrient-dense calories you can get and the carbs are usually incidental from veggies and dairy! For me, it was never about "how many bites of a Snickers bar can I get away with and remain under my carb budget"... it was, "how many pounds of broccoli with butter can I comfortably consume." šŸ˜Š 
01 Jul 18 by member: chrisw77
Great progress! 
01 Jul 18 by member: oberlin078
@chrisw77 - Thank! I am going to give those suggestions a try when I try to eat Keto again this Wednesday and next weekend... 
01 Jul 18 by member: adefwebserver
Great progress...keep on keepin on ADWS!! 
01 Jul 18 by member: Steven Lloyd
@oberlin078 , @Steven Lloyd - Thanks for the support! 
01 Jul 18 by member: adefwebserver
Great work! 
01 Jul 18 by member: Draglist
You are doing great! Iā€™m not sure yet, but I believe that the 20:4 and OMAD are the only thing helping me lose now. When Iā€™m well again Iā€™m going right back to it!!  
01 Jul 18 by member: CrashtestDawnie


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