adefwebserver's Journal, 30 July 2018

Day 1 of a planned 5 day fast

The 'unthinkable' happened this weekend. I actually LOST WEIGHT on a 'refeed' (the three days of eating after my previous 5 day fast).

Fri 7/27/2018 - 170 lbs (fast ends that evening - eating day)
Sat 7/28/2018 - 169 lbs (eating day)
Sun 7/29/2018 - 169 lbs (eating day - fast restarts that evening)
Mon 7/30/2018 - 167 lbs (fasting day)

In the past I have gained up to 8 lbs after losing 5 lbs (1 pound a day) during the fast.

The difference this time appears to be my carbs. Even though my calorie deficit was the same as it has been for months, this time, I kept my carbs below 20 carbs a day on Saturday and Sunday (I still went up to 30 carbs on Friday, however, I had also fasted most of that day).

Here are the key things (in order of importance) that I think made this weekend different:

** My wife (@PrincessValerie on started Keto - My wife manages the shopping and the food in the house. Everything now fits with her Keto diet. So, when I do eat, I am now eating Keto. I know a lot of people complain that the diet is hard because their significant other is not doing their diet, but, as the saying goes, "be careful what you wish for, you might just get it" :) There are no carbs in my house! The best you can get is a bag of low carb protein chips. I will say that when my wife and I team up on anything we are not 2x as strong, we are 10x as strong! - - I could ask for more carbs but I don't want to mess her up with the temptation in the house. This causes the 'feedback loop' that can be so beneficial when it is moving in a positive direction :)

** @chesgreen made me run 7 miles - Long story that I am not sure I quite understand myself... but, @chesgreen (on and I will page each other with the occasional encouragement / kick in the A$$. Anyway, I did a run, then he did a longer one, so I was somehow committed to a 7 mile run...

I then did the 7 mile run in the 91 degrees SoCal heat (average heart rate 160 for 01:18 for 1,371 calories burned). I get home and jump on the scale and see I dropped 4 pounds of water weight!

The key to not having this 'kill me' I think was that I took a MASSIVE (and I mean MASSIVE) amount of "Hi-Lyte Electrolyte Concentrate". So much that my stomach hurt after I took it, and I had to wait 1/2 an hour for my stomach to settle down before I did the run. I also did the run 16 hours fasted (a run like this is not a time to have food in the stomach!). However, with the "Hi-Lyte Electrolyte Concentrate" I had no ill effects and felt fine the entire time.

For me, I can't say enough about using an 'electrolyte concentrate'. I have found for me simply drinking a lot of water could not prevent the effects of dehydration on an extended fast (or an extended run in the heat!). Dehydration can kill you, and by the time you 'feel thirsty' you are already dehydrated!

** I looked at my numbers - There is a lot of information out there and a lot of advice from well meaning people. The only way for me to cut through the noise, and make decisions for myself, is to look-at-my-own-numbers! (However, I first must record everything!)

I then periodically make an excel spreadsheet with my calories taken in, calories expended, carbs, protein, fat, and the next days weight loss ( will not create this chart for you, you have to do this manually). I then look at the numbers grouped in 3, 5 and 7 day totals to 'average out the water weight'.

In my case, my numbers clearly show, my weight loss is in direct proportion to my carb intake. This allowed me to go from a 30 day 'plateau' last month, to a 12 pound loss in 12 days (179lbs on 7/18/2018 to 167lbs on 7/30/2018).

I try not to give advice on this site, just offer my own experience. If you made it this far into this long post, that's for letting me 'spout off' :)

Have a great week everyone!
167.0 lb Lost so far: 40.0 lb.    Still to go: 3.0 lb.    Diet followed 100%.

Diet Calendar Entries for 30 July 2018:
405 kcal Fat: 14.00g | Prot: 60.00g | Carb: 7.50g.   Breakfast: Nature's Way MCT Oil, Quest Vanilla Milkshake Protein Powder. Snacks/Other: Quest Vanilla Milkshake Protein Powder. more...
2167 kcal Activities & Exercise: Calisthenics (light, e.g. home exercise) - 30 minutes, Walking (exercise) - 3.5/mph - 1 hour, Resting - 14 hours and 30 minutes, Sleeping - 8 hours. more...
losing 14.0 lb a week

35 Supporters    Support   

1 to 20 of 29
Woot! I am so proud of you baby! You are killing it!  
30 Jul 18 by member: princessvalerie
@princessvalerie - Thanks baby! This weekend you get all the credit! (oh and @chesgreen too!) 
30 Jul 18 by member: adefwebserver
Hey Bro. No one knows your body better than you so yes, tune out everything that conflicts with what you are doing that is getting you the results you desire. Personally, my scale correction came when I had sub 12 carbs so I can relate. Go Ade Go!!!! 
30 Jul 18 by member: chesgreen
I cannot read such a long post but, happy Monday to you too 
30 Jul 18 by member: 20-to-loose
@chesgreen - Thanks for your help and support man! 
30 Jul 18 by member: adefwebserver
@20-to-loose - Thanks for the support! :) :) 
30 Jul 18 by member: adefwebserver
You're doing an amazing job! Thank you so much for sharing your experience with all of us. I know you are helping a lot of people. I started my 1 day a week fast because of your journal and it's helping me reach my goal. The eyes of FatSecret are watching. πŸ‘€πŸ˜ŠπŸ‘ 
30 Jul 18 by member: Becc@
Great post my friend!! Excellent resultsπŸ‘πŸ‘ Sounds like you and your wife together make a winning team 😁😁 Well done and keep it up.. soooo inspiring!!😁 
30 Jul 18 by member: gaelicgal
You are an inspiration! 
30 Jul 18 by member: MrsMagyk
I'm going to try to do a 72 hour fast. Not a real fast, allowing some liquids and also sugar free jello. I did this a couple weeks ago and it wasn't difficult. Will see how it goes this time. Just got back from vacation where I did not eat well at all. I've been thinking of fasting every Monday-Wednesday in August but first have to get through the next 3 days. You are inspirational because of your continuing fasts. 
30 Jul 18 by member: Fritzy 22
Always very encouaging.. I support you and I am trying some of your tactics. I know most is trial and error but seems like you are making great progress..i really want to see the scale move on the 6th. Keep up the hard work. 
30 Jul 18 by member: foxxy51
Kudos to PrincessValerie and to you for getting the carbs out of the house and setting you both up for the power win:) 
30 Jul 18 by member: VAM49
30 Jul 18 by member: CrashtestDawnie
I knew you’d being killin it with your wife going Keto! Carbs are the devil 😈 lolollololololol 
30 Jul 18 by member: CrashtestDawnie
@CrashtestDawnie - Yes! The data shows... Carbs are the Devil! 
30 Jul 18 by member: adefwebserver
@VAM49 - Yes, her dedication to Keto 'spills over' to me (if I let it) :) 
30 Jul 18 by member: adefwebserver
@Becc@, @Fritzy 22 ,@foxxy51 - Good luck! Thank you so much for the support!  
30 Jul 18 by member: adefwebserver
yes you too together doing keto is definitely a plus. I knew you would do well with her in the kitchen. I know you will make your own decisions, but you are pretty much well in hand and I am glad you are shortening your fasts. if you can stick to keto, you really don't need them any more except for your peace of mind. 
30 Jul 18 by member: baskington
A good spouse is a wonderful thing for balance 😁 
30 Jul 18 by member: chrisw77
You and your wife are an awesome team with all the support you give each other! 
30 Jul 18 by member: nikeit


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