adefwebserver's Journal, 23 September 2018

One Day of Planned Eating

Blood sugar 76 mg/dL

😎 So, I lost 8 pounds in 7 days. Decent, but, I feel I could have done better if I had watched my carbs more carefully. However, "expectations is the enemy of happiness" :) I want to be happy more than I want to be thin.

📅 Yesterday, I took in only 12 net carbs. I also took in 1300 calories, and normally that many calories would not allow me to lose weight, but, I still lost 2 pounds. I also went for a 7 mile 🏃 run yesterday and that may have helped.

🧘🏾‍♂️ I should do the same thing again today, but, I decided not do try anymore 'extended fasting' past 5-6 days. Here are some of the problems I had with my 11 day 'no solid food' fast three weeks ago:

🌟I actually get bored at times from not eating. I have to maintain a ‘fasting mindset’ and sometimes I get tired of this mindset and want to stop fasting. Then I think of what would I rather do instead? Then I realize that the ‘eating mindset’ is just as tiring.

🌟Consuming excessive amounts of protein powder is just as bad as gorging on food. Less damaging, but the real purpose of fasting is NOT to ‘gorge’. ‘Gorging’ is damaging both mentally and spiritually.

Today I will 'carb up', go to the gym, watch TV and eat BBQ. I will probably gain a few pounds, but back on the 5 day 'no solid food' fast on Monday.

Have a good day everyone!
170.0 lb Lost so far: 37.0 lb.    Still to go: 6.0 lb.    Diet followed 100%.

Diet Calendar Entries for 23 September 2018:
2491 kcal Fat: 138.93g | Prot: 191.33g | Carb: 113.07g.   Breakfast: McDonald's Hash Brown, Quest Vanilla Milkshake Protein Powder, McDonald's Sausage McMuffin with Egg, McDonald's Minute Maid Orange Juice (Medium). Dinner: Beef Shortribs, Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Beef Shortribs. Snacks/Other: Slim Jim Original Turkey, Quest Tortilla Style Protein Chips Nacho Cheese, Just the Cheese Crunchy Baked Cheese, Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Slim Jim Original Turkey, Part Skim Mozzarella Cheese, Red Bull Red Bull Sugar Free (8 oz). more...
3239 kcal Activities & Exercise: Running (jogging) - 5/mph - 1 hour, Walking (exercise) - 3.5/mph - 1 hour, Weight Training (Bodybuilding) - 1 hour, Resting - 13 hours, Sleeping - 8 hours. more...
losing 14.0 lb a week

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Comments 
It is important to feel good about what you are doing and I know this is a step by step learning experience for you. I honestly think eating keto will be an asset to you long term. I think ultra low carbs is where you need to be to avoid the cravings. the goodies is what does a lot of people in, they mimic things we used to eat and drives the cravings. I know it messed me up big time! You enjoy your fasts 
23 Sep 18 by member: baskington
@baskington - When I hit 165lbs I plan to eat Keto OMAD (One Meal A Day) (except when I carb up on lifting days) until I hit 175lbs and 'cut' again. 
23 Sep 18 by member: adefwebserver
@jenjabba - It is only 8:30am in California and I already consumed 90 carbs and 1,000 calories! Good thing I am only giving myself one day to eat this week... :)  
23 Sep 18 by member: adefwebserver
Wow , what was your breakfast? I think the problem is that we keep too much "good-bad" food at home, I don't know about you but I do, I went to a Mexican store on Friday and I bought a "Pan Dulce" sweet bread in my country we use to eat it for breakfast, I love it and it is hard not to eat it all at once 😐, I have another good things and I am fighting with my self to eat like a normal person. I want to eat everything now but I am not having "cheat days" anymore. All my calories count.  
23 Sep 18 by member: Keilin_4
Congrats on some great success, Adef! 
23 Sep 18 by member: Draglist
@Keilin_4 - The McDonald's Sausage McMuffin with Egg meal with a Hash Brown and an Orange Juice was 800 calories (and 80 carbs!). My excuse was that I need to 'carb up' because I plan to hit the gym today. But, mostly I needed a 'mental change' from not eating any solid food for a week, and eating carb filled McDonald's taste good :) 
23 Sep 18 by member: adefwebserver
@Draglist - Thanks! I hope to 'kick it up a notch' this week by going every other day with only my protein in heavy cream in the morning and evening (rather than all day long) 3 out of te 5 planned fasting days. I would like to get back to losing 2 pounds a day. 
23 Sep 18 by member: adefwebserver
That is a lofty goal. Have you ever seen the article that calculated that the maximum amount of body fat that could be metabolized in a day was about 30 calories per pound of body fat? I posted it here years ago and it's on DietTruth.org. Some food for thought. 
23 Sep 18 by member: Draglist
@Draglist - I know I am just 'moving water in and out' due to my glycogen levels, but, when the scale goes the 'other direction' fat really does accumulate. I gorged for 4 days and gained 10 pounds in only 4 days, and there was 'real extra fat' that accumulated. You could see it in my face and my arms and my love handles. So, I want to drop 2 pounds a day because it shows I am forcing my body to burn fat when there is not enough glycogen. - - I REALLY feel Dr. Fung is right about the 'insulin creating fat' issue. I really believe that I am that guy who genetically is suppose to be 'fat' all my life (oh! and I have been!). I feel I am only 'cheating' my heredity because I realize I simply do not have to 'eat like everyone else'.  
23 Sep 18 by member: adefwebserver
Update: After the McDonald's Sausage McMuffin with Egg meal with a Hash Brown and an Orange Juice, my blood sugar is now 117 mg/dL. I'm headed to the gym this afternoon, but real fat, not 'only' water is being stored in my body right now. Good thing I am only allowing myself one day of this... 
23 Sep 18 by member: adefwebserver
Ok, that is true, restaurants food has way too many calories 😓. Have a great day 💪💪 
23 Sep 18 by member: Keilin_4
The thing is that you are losing weight and I am not 😐, I think I did but I am going to see my real weight probably on Tuesday  
23 Sep 18 by member: Keilin_4
so much of the weight that makes us crazy is actually water weight changes. Like your weight (10 pound??) gain over your weekend. It would take 3500 calories to gain a pound of fat right?? You maybe ate enough to gain a couple pounds of actual fat and the rest was water retention. It takes longer to burn off the high calorie weekend and get into ketosis when you have to also feed yourself to prepare for workouts. complicated. I don't envy you trying to figure it all out.  
23 Sep 18 by member: baskington
@Keilin_4 - From looking at your pictures, and I am no expert or anything, but you could be 'done' :) You look so small in some pictures you look like you are barely 18. But hey, we support you in whatever your goals are! Just something to consider... 
23 Sep 18 by member: adefwebserver
@baskington - That is my thinking too. That out of 10lbs 'gained' it was only 2lbs of fat - - But, let's 'run the numbers, shall we ? :) - - 9,924 calories consumed in 4 days divided by 3,500 calories for 1 pound of fat, and we are 2.8 pounds of fat, right? Umm no... I also burned calories walking all over Manhattan and working out in the hotel gym. Let's look at my 'calorie deficit' over the 4 days... 708 calories. Not enough for even a pound of fat. However, trust me, there is extra fat on my body. Where did it come from? I believe it is the carbs - - Dr, Fung is right, the 728 carbs I took in, over 4 days, caused my body to produce so much insulin that 'actual fat' was stored on my body. I belive it was only 2-3 pounds of fat, and the rest is water due to the glycogen storage, but if I kept eating high carb I will-gain-all-the-weight-back that I have lost these past months. I believe I can NEVER just 'count calories'. It surely isn't working now :) :) 
23 Sep 18 by member: adefwebserver
All good, but the water goes into the fat cells... so yes, they are the same cells, but not the same contents. Once you push it out, those cells will reduce in size (puffiness, etc.) But good luck either way. You are on top of it. 
23 Sep 18 by member: Draglist
Wanting to be happy more than thin is a great sentiment - it is important to be happy while doing this stuff! Okay, at least most of the time :) Good catch on all that protein powder - too much is too much of anything not just of solid food. Good luck with the upcoming fast and enjoy your week! 
23 Sep 18 by member: nikeit
@nikeit - Thanks! Still a 'investigation in progress'. Next week we will see if the 'theory' holds. For today, I did a weight workout now I will do a run. I want to see if I can minimize the 'damage' from taking in over 100 carbs today... 
23 Sep 18 by member: adefwebserver
@Draglist - I guess it could be water, but cells holding onto water without glycogen doesn't seem right to me. Keep in mind I am doing intensive exercise every day to drive down glycogen. But, I could be wrong... Either way, my 'diet plan' remains the same :) 
23 Sep 18 by member: adefwebserver
I notice you metioned your blood sugar. Are you diabetic?? Also if you are willing to share do you have a target net carbs per day allowance? Thanks and be blessed in your goals 
23 Sep 18 by member: 1Mountainman

     
 

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