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| January 11, 2016 |
Today is Day 68
Weight goal - 140.6 or lower
Actual weight - 141.6
Blood glucose goal - 82 or lower
Actual blood glucose - 77
Today is a Fast Day.
For me, that means that all I will have today is water, coffee, tea, or broth, all without caloric sweeteners or fat. Each day, I will weigh in, check my fasting blood glucose, find out if I will feast or fast that day, update my chart and post it here on the big blog. I'm posting it to motivate myself not to give up, and if I think that anyone is looking at this, it will help to keep me accountable.
See? I told you I would be fasting again today! I would have had to lose almost 3 pounds overnight to be able to feast today.
67 DAYS DOWN AND 24 DAYS TO GO
45 FEAST DAYS AND 23 FAST DAYS - FASTING 34% OF THE DAYS
12.4 POUNDS GONE AND 5.6 POUNDS TO GO
69% OF THE WAY TO MY GOAL AFTER 75% OF THE DAYS
7-DAY AVERAGE WEIGHT - 142
7-DAY AVERAGE FASTING BLOOD GLUCOSE - 79
I made a few charts to track my progress. The grey lines are my long term goals. The blue lines are my actual results. The red lines are my 7-day averages. The last chart is a little heat map to show at a glance how often I have actually had to fast to achieve the results I am after.
To find out more about this challenge - the rules and how it started - click here.
Hi Rebecca,
ReplyDeleteI have been following your story since January 1st, and I'm very impressed with your progress. I am considering doing something similar and will let you know how it goes.
Thanks, Diana Lane
Hi, Diana! Thanks for the positive feedback! What kind of goals are you shooting for?
DeleteThanks for reading!
Rebecca
Hi Rebecca,
ReplyDeleteSorry for the delay in getting back to you. I have had a bit of a computer calamity, and I lost a bunch of files including my weight charts :(
Oh well.
I have at least 60 or 70 pounds to lose, but I will be satisfied just to get down below 200 this year. I have gotten below 200 several times before, but some crisis always happens, which in the past ended up with me putting my own health goals on a back-burner and thus regaining the weight. I hope to have some better strategies in place this go-round, including using IF to get back on track if I lose ground.
I am trying to lose 1 lb/week between now and Jan 1, 2017, which means losing ~0.15 lb/day, so that will be my daily weight goal.
Here are my rules (inspired by your approach!):
If I am below my weight goal, I will eat my usual Low-carb diet (<20g carb, 70+% fat, moderate protein) without any calorie restrictions that day.
If I am at or within 1 lb above my weight goal, I will eat a modified fasting diet that day (liquid only, <500 calories and <20g carbs)
If I more than 1 lb above my weight goal, I will have a strict fasting day (0-calorie liquids only).
If for some reason I don't adhere to the above plans (e.g., I blow it or have to be off plan for a celebration, etc.), I will owe myself an extra fasting day.
Thanks for your interest.
DIana
We all need to find out what works for us, and the way to start is to have a plan. You've got one all worked out, so you are well on your way. Good job!
DeleteI know what you mean about putting your health/goals on a back burner. As you know, I did that this past fall with the two deaths in my family and then the holidays.
I am very interested to see how this works for you. My husband and I were discussing what I am going to do when my challenge is over. The thought crossed my mind that I would do a fast if I do not hit my goals, and if I don't hit them the next day, do a fat fast instead of a full fast. That way, I will not have to do a full fast two days in a row, like I have had to several times lately.
Of course, the proof will be in the pudding. If that works and keeps me on track, I will continue it. If not, back to the drawing board.
Keep in touch!
Rebeca
Hi Rebeca,
DeleteWell, so far so good. I lost 2.6 lbs during the first week, and I've already lost another 2 lbs this week. Yesterday, I was up from the previous day (though still below my weight goal for the day), so I ate a bit more moderately than usual, forgoing meat with dinner and having egg-salad in an avocado instead.
I hope that my goals this go-round are realistic enough to be achievable (~1 lb/week for the rest of the year).
I don't see why you couldn't extend your challenge or modify your challenge as you described above once the 3 months are up. You have made great progress, but now that you're closer to your target weight, I like the idea of changing your rules so you don't need to fast 2 days in a row. My plan is similar to that as I have included a form of modified fasting as an alternative to the strict fasting you have been doing.
I had another question as well: I know you are tracking your FBG as well, but I was wondering whether the Dawn phenomenon might be affecting your results. Have you read about it? Here is some info:
http://www.phlaunt.com/diabetes/17561156.php
https://intensivedietarymanagement.com/dawn-phenomenon-t2d-8/
Take Care, Diana
Good work, Diana! You must feel so encouraged right now!
DeleteI'm not sure exactly how I will proceed when the challenge is over. I just know that I REFUSE to let the weight creep back on! In case you did not notice, I took away my revision that said I never had to fast two days in a row. I am back to doing that when my numbers call for it. If I don't, my weight and FBG steadily go up. I'm not sure what to make of this for the future.
I have read about Dawn Phenomenon, and I'm not sure if that is what I am experiencing. I think people that have that are experiencing that are getting lots higher readings that I get. I'm not sure.
When the challenge is over, I will probably start checking my postprandials just to see what is going on right after eating.