adefwebserver's Journal, 27 September 2018

Day 4 of a planned 5 day 'no solid food fast'

Blood sugar 75 mg/dL

πŸ‘πŸΎ Finally lost some weight on my fast 😎

The big change yesterday was that I only drank Green Tea (with a LOT of Splenda) and miso soup during the day. I only had protein powder in my morning coffee and a πŸ₯› protein shake for dinner.

My goal was to keep my blood sugar low to minimize insulin. Waking up to a 75 reading this morning (with weight loss) vs. the 93 reading yesterday (with no weight loss) provides further evidence to me that keeping my blood sugar as low as possible, to keep my insulin production low, is beneficial for my weight loss.

There are only three things I can do to affect my insulin:

🌟 Control my exercise
🌟 Control what I eat
🌟 Control *WHEN* I eat

It is the third item that is really important for me. It is the basis of Intermittent Fasting. I do not believe I can lose much weight if my body is producing -large amounts- of insulin -all day-.

πŸ§˜πŸΎβ€β™‚οΈ Mentally I want to 'consume something' during the day. It appears that Green Tea and Miso soup (what I have used in the past) is ok, but trying to consume protein shakes during the day is not.

πŸ‹πŸΎ Today is a weight lifting day. I'm not going to 'carb up' but I will drink a protein shake before and after I lift. It will be harder to lift but I don't want to throw myself off when I am in weight loss mode.

Have a great day everyone!
168.0 lb Lost so far: 39.0 lb.    Still to go: 4.0 lb.    Diet followed 100%.

Diet Calendar Entries for 27 September 2018:
860 kcal Fat: 37.00g | Prot: 102.00g | Carb: 18.00g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Dinner: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Snacks/Other: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Kikkoman Instant Tofu Miso Soup (Soybean Paste with Tofu), Kikkoman Instant Tofu Miso Soup (Soybean Paste with Tofu). more...
2692 kcal Activities & Exercise: Weight Training (Bodybuilding) - 1 hour, Walking (moderate) - 3/mph - 1 hour and 30 minutes, Resting - 13 hours and 30 minutes, Sleeping - 8 hours. more...
on diet adefwebserver's own diet   losing 14.0 lb a week

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Comments 
sounds like a good plan and nothing wrong with a reduced workout if you are pushing as much as you can to a safe limit. you can make up the difference on well fed days until you get to your weight goal.  
27 Sep 18 by member: baskington
@baskington - Agreed! I of course wanted to 'maximize weight loss' while also 'maximizing my lifting' (to build my muscles faster). The problem I ran into was that I cannot seem to 'lift heavy' without 'carbing up'. But, when I 'carb up' it cuts my weight loss in half. So, it appears I have to choose :) So yeah, I need to accept a "reduced workout". Now, I think I will be able to lift what I lifted last time, but normally I would increase my weights by 5lbs. I have tried to do that in the past without 'carbing up' but was unable to do so :( 
27 Sep 18 by member: adefwebserver
Try the TEMPO program for weightlifting. It’s a good training tool to increase strength. YouTube has multiple videos about it. 
27 Sep 18 by member: srossca
@srossca - Thanks! I'll look into it. 
27 Sep 18 by member: adefwebserver
yay!  
27 Sep 18 by member: Keilin_4
well just for an experiment when you are off your fast, have a high fat high protein meal an hour before your workout and see how you feel while doing it. I know it takes longer then 4 or 5 days to get truly fat adapted but it should give you an idea. I just hate seeing you have to deal with your ups and downs on the carb monster routine. so many keto people adapt and do just great. You do not want to look like the terminator you know.  
27 Sep 18 by member: baskington
@baskington - When this cut is completed I will try that. My biggest problem may be that I enjoy the 'excuse' to have a Big Mac... :) 
27 Sep 18 by member: adefwebserver
your diet sounds like torture!!! 
27 Sep 18 by member: Sharons Victory
@Keilin_4 - Thanks! Something tells me this last 5 pounds is going to take forever to go away... I plan to break the fast on Friday so I will have two whole days of eating this weekend... (sigh). 
27 Sep 18 by member: adefwebserver
When was your most recent test for insulin resistance? 
27 Sep 18 by member: cantaloupe7
I hope not , I get mad if I feel like I am trying and my body doesn't respond ,😐 Good luck! Your are going to be ok, just keep in mind that calories and carbs matter.  
27 Sep 18 by member: Keilin_4
@Sharons Victory - Please don't get the idea that I am in anyway hungry :) I have -NO WILLPOWER- I am a 'total wuss' to being in any way 'uncomfortable'. I'm not in torture, I just complain a lot! :) During the day, when I only drink Green tea I feel refreshed, full of energy, I think clearly. But, 'mentally' I get in a mood where I want to consume 2 bags of Cheetos from the vending machine. I have been obese ALL my adult life so what I have been doing these past 8 months has been a DRASTIC change. Now the day before I tried to fast I thought fasting was INSANE and that you would STARVE. I only tried it because my wife @PrincessValerie was going to fast before our vacation. After one day I was hooked. After 3 days I never looked back. I now have the power to *make the scale move* When I want to drop weight -it happens- :) I dropped 10 pounds in the past 10 days. You can see from my 6 year weight history on this site, it used to take me 2 years to drop 10 pounds.  
27 Sep 18 by member: adefwebserver
@cantaloupe7 - I have not tested my insulin because tracking my actual insulin would not make a difference. Because, in the end, I can only control the three variables anyway (exercise, food in, when food goes in). So I experiment with those and then track the results. I speak of 'insulin' because I know scientifically it is what ultimately causes me to be fat when it is pushing glucose into my cells. It does help to 'think this way' because in the past I would eat a 1200 calorie diet but take in 100 carbs and then wonder why I am hungry and not losing weight :) 
27 Sep 18 by member: adefwebserver
@Sharons Victory - When I am not in 'cutting mode' (losing weight fast so I can bulk up again for weight lifting) One Meal a Day (OMAD) is the 'magic bullet'. I get to eat what ever I want. I get to enjoy normal meals with the family. Yes, I will gain a little, lose a little, But, I will have no problem 'lifting heavy' in the gym. It is only when I eat -several times during the day- that 'it all goes to hell'. I REALLY to to limit that to 'vacations'... 
27 Sep 18 by member: adefwebserver
Could your diet keep you fat though? Are you still losing muscle when you diet like you are? Hence, still 'fat'. It eems odd you haven't had your insulin checked but claim you have insulin resistance.  
27 Sep 18 by member: cantaloupe7
really. that's odd. I have blood sugar issues to. I eat 1200cals a day or less and I've lost 5lbs in the last 4days. I've actually had one week where I lost 10lbs in a week doing that. Carbs don't matter for me. for my body it's all about the calories.  
27 Sep 18 by member: jamiqua
but if you stay 10 carb keto there is no excuse to have a big mac. use your omad just like you do your fasting. believe me a big juicey steak with a big dollop of butter melting on top is extremely satisfying. I would be so happy to see you get addicted to steak! hamburger meat just does not get it for me. okay, once in a while but I like REAL MEAT! I buy the ribeye boneless roll at Sam's Club and tell them to leave the fat and cut the steaks the same thickness they do them in the store. When I get home I trim a couple steaks for my husband he likes the tenderloin and wrap the rest of for myself. $9.28 a pound. IF I had more freezer space I could get 5 T-bone rolls for $6.38 a pound. that is around the same price you pay when buying half a cow. And you have to take the other cuts I don't care for, deals are out there.  
27 Sep 18 by member: baskington
@jamiqua - I am not losing and re-gaining the same weight back again. For 5 months strait I continued to lose weight at 9 to 10 pounds a month.  
27 Sep 18 by member: adefwebserver
@baskington - I am eating te Big Macs less and less. Their 'psychological hold' on my brain really is diminishing :) I REALLY do plan to try eating carnivore to see how I like it. I just want to get past this current cut... :) 
27 Sep 18 by member: adefwebserver
@cantaloupe7 - As to losing muscle, all I can say is that you can look at the pictures I have posted in my Journals along the way :) Working out hard at the gym 3 times a week, seems to me, to have built up my muscle.  
27 Sep 18 by member: adefwebserver

     
 

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