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13 November 2022

Started to use Fat Secret 2 years ago. Stopped for two years. Was experiencing type II diabetes and all the symptoms and benefits of metabolic disease. Specifically, high blood pressure, high cholesterol, weigh gain, high blood glucose (BG) etc.

Tried the systemic approach. Step (1) Intermittent fasting. Began eating twice a day, 12 to 1 PM and five to seven PM. This worked but found myself eating in the evening 10 to 11 PM.

(Step 2) Tried many blood Glucose lowering medications. Found them incredibly expensive. Settled upon injectable insulin. Did this for two months, and whereas my eating was off with either consuming large quantities of carbs as well as protein with the the excess calories not going into my blood as BG but into the liver as fat...thus fatty liver.

(Step3) After two months I started controlling my carbs. Found I was so sensitive to carbs even small amounts increased my BG. Thus started a no carb regime.

Two weeks of no carb eating I found myself able to stop taking insulin, My BG was down to 90 to 120.

(Step 4 - calorie reduction) If I just cut my calories to say 1500, as I have done in the past, my body would rest my BMR from 2700 kcal/day to 1500Kcal and weight loss would stop. I saw small weight loss but it was not consistent.

(Step 5 -Fasting two weeks)
Started 24 hour fasts, that turned to 36 hour fasts. Even at 36 hours the ketones in my urine were only mall to medium. The mistake I made comming off my second 36 fast was eating large amounts of food, even if it was non-carb. My BG did not go up but I only lost about two pounds.

(Step 5 Fasting and Autophagy)
Decided on my third fast to hold"fast" until I was showing large amounts of ketone in my urine and autophagy was occurring. When I come off my fast, the meal should contain, no carbs, less than 29g of protein and be less than 1000 Kcal for the whole day.

(Step 6 Exercising) I began brisk daily walks 30 minutes to 60 minutes daily, Also strength exercises. This to push my body to a higher BMR
Weigh-in: 303.0 lb lost so far: 0 lb still to go: 93.0 lb Diet followed N/A

24 June 2020

Stuck to calorie counting and had a daily total of 729 KCal and 44 Carbs yesterday. Looking for another good day. Keep expecting the weight loss to flatten out. Had a nightmare about waking up and found I hadn't lost any weight! I have to stick with the numbers.

BMR 2900 KCal
Total KCal consumed 729
Weight Loss 2170 KCal
2200/3600 = .60 pounds

Had a 130 KCal Smoothie at noon. Will have dinner at 6 PM.
In addition to counting calories I do intermittent fasting. I eat twice a day. Small meal at noon and larger meal at 6PM. I stopped eating later in the evening.

My weight loss program consists of four parts. Counting calories, portion size, intermittent fasting, and exercise. With portion sizes I have reduced the volume I eat. I never consume more than 16 ounces (per mass) of the main dish and 8 (per mass) ounces of the secondary dish. For example yesterday I had 16 ounces of Cauliflower and Cheese Soup (340 KCal) and 8 ounces of Coleslaw (160 KCal). I try to eat slower and find I am satisfied after eating. We always eat at the table without distractions, no TV, Ipad or cell phone. Just us and pleasant conversations. Helps me to eat more slowly and be mindful of what I am eating.

With only the two of us, Mary (wife) and I, every other day we end up with left overs. I am on fire about the weight loss program, but make sure I don't become too pushy, or insist she be on the diet also. As I am doing most of the cooking and with her making things like side dishes we are getting thru this fairly well with little or no problems. She finds the things I cook tasty and filling. If she wants something special it is easy to accommodate her. She wanted Tri-Tip the other day and so we got one out of the freezer and the whole meal, Tri-Tip, mixed vegetables, broccoli and salad only came to 650 KCal. Instead of eating 16 ounces I ate 4 ounces of Tri-Tip.

This is really easy. Life is good.
Weigh-in: 293.0 lb lost so far: 13.0 lb still to go: 63.0 lb Diet followed 100%
   add comment losing 21.0 lb a week

23 June 2020

Weigh-in: 296.0 lb lost so far: 10.0 lb still to go: 66.0 lb Diet followed reasonably well
   add comment steady weight

23 June 2020

Weigh-in: 296.0 lb lost so far: 10.0 lb still to go: 66.0 lb Diet followed reasonably well
   add comment steady weight

22 June 2020

My failure point is an enormous desire to eat after 9 PM. Sometimes even in the middle of the night. Last night I had nothing to eat after 7 PM! A first. I ate less than 850 KCal yesterday.

So here is how it works. Four parts, counting calories, watching portion sizes, fasting and exercise.

Counting calories: I have tried many diets and they all have their merits. Some advise not counting calories but as an engineer I am drawn toward metrics. I just have to measure things. This site makes it so easy. I put my daily menu together with a small Excel spreadsheet. In the spreadsheet I list the food item, calories per ounce, ounces of food and net carbs per ounce. I have a small scale where I weigh everything I eat. If I make soup I weigh each item in the soup, enter it into the spreadsheet, the spreadsheet calculates total calories per ounce of mass (weight) for each item and the total calories for the food.

An example: I make a smoothie, grapefruit, strawberries, pineapple, blueberries and psyllium. I live in SoCal so grapefruit and strawberries are all over the place. Using my scale and spreadsheet I put together a smoothie with less than 200 Kcal.
Grapefruit 10 oz @ 4cal/oz = 40 cal
Strawberries 10 oz @3 cal/oz = 30 cal
Pineapple 7 oz @4 cal/oz = 28 cal
Psyllium 0.6 oz@57 cal/oz= 34 cal
Total 130 cal or 11 cal per ounce

This isn't rocket science but once I put the spreadsheet together it makes it very easy to add foods or change quantities. The key for me is knowing exactly how many calories I am eating. That is calories in calories out.

My BMR is approximately 2900 KCal. Yesterday I had 850 KCal. Thus I burned (2900-850) approximately 2000 calories more than I consumed. 2000 calories is (2000/3600) a little more than 1/2 pound. With exercise that goes up.
Weigh-in: 296.0 lb lost so far: 10.0 lb still to go: 66.0 lb Diet followed 100%
   (4 comments) losing 14.0 lb a week

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