My Low Carb Road to Better Health

AUGUST 24 - DAILY STATS AND MENU

2011-08-24T06:43:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
Yesterday - 12.125" neck, 31.75" waist, 39.875" hips - 35.3% body fat
Neck decreased 0" - Waist decreased 0" - Hips increased 1/8"
Body fat increased 0.1%

THIS PAST WEEK

Today - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
One week ago - 12.125" neck, 32" waist, 40" hips - 35.7% body fat
Neck decreased 0" - Waist decreased 1/4" - Hips decreased 0"
Body fat decreased 0.3%

THIS PAST MONTH

Today - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat

One month ago - 12.125" neck, 32" waist, 40" hips - 35.7% body fat

Neck decreased 0" - Waist decreased 1/4" - Hips decreased 0"

Body fat decreased 0.3%

MY BODY COMPOSITION

12.125" neck
31.75" waist
40" hips
0.504 waist-to-height ratio
0.794 waist-to-hip ratio
35.4% body fat

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 1/4" around my waist and 1/8" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

1349 calories
96.1g fat (64.1%)
71g protein
74g total carbs
24g fiber
50g net carbs
4g fructose

MY BLOOD GLUCOSE

MY SLEEP

Yesterday, I worked late in my office and went to bed at 11:00 pm and fell asleep pretty easily. I slept through the night and woke up without an alarm at 6:00 am and got up at 6:15 am.

AUGUST 23 - DAILY STATS

2011-08-23T09:10:00.001-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 31.75" waist, 39.875" hips - 35.3% body fat
Yesterday - 12.25" neck, 31.875" waist, 40" hips - 35.4% body fat
Neck decreased 1/8" - Waist decreased 1/8" - Hips decreased 1/8"
Body fat decreased 0.1%

THIS PAST WEEK

Today - 12.125" neck, 31.75" waist, 39.875" hips - 35.3% body fat
One week ago - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
Neck decreased 0" - Waist decreased 0" - Hips decreased 1/8"
Body fat decreased 0.1%

THIS PAST MONTH

Today - 12.125" neck, 31.75" waist, 39.875" hips - 35.3% body fat

One month ago - 12.125" neck, 31.875" waist, 40" hips - 35.6% body fat

Neck decreased 0" - Waist decreased 1/8" - Hips decreased 1/8"

Body fat decreased 0.3%

MY BODY COMPOSITION

12.125" neck
31.75" waist
39.875" hips
0.504 waist-to-height ratio
0.796 waist-to-hip ratio
35.3% body fat

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 1/4" around my waist.

MY FOOD

I did not track my food yesterday because the kids were here all day and it's just too hard to eat what I should when they are here. I ate the way I should except for eating some extra sunflower seeds (a few ounces?) and 8 net carbs worth of 85% dark chocolate. This is why it is important for me to track - when I don't, I overeat.

MY BLOOD GLUCOSE

I did not check my blood glucose last night after eating the chocolate, but I wish I had, because this morning, my blood glucose is 88, which is higher than normal. I will be checking it all day today.

MY SLEEP

Yesterday, I went to bed at 10:15 pm, read until 10:30 pm and fell asleep pretty easily. I woke up twice during the night and had trouble falling back to sleep, possibly due to the caffeine in the chocolate. I woke up without an alarm at 7:30 am.

AUGUST 22 - DAILY STATS AND MENU

2011-08-22T06:38:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.25" neck, 31.875" waist, 40" hips - 35.4% body fat
Yesterday - 12.125" neck, 31.875" waist, 40.125" hips - 35.7% body fat
Neck increased 1/8" - Waist decreased 0" - Hips decreased 1/8"
Body fat decreased 0.3%

THIS PAST WEEK

Today - 12.25" neck, 31.875" waist, 40" hips - 35.4% body fat
One week ago - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
Neck increased 1/8" - Waist increased 1/8" - Hips decreased 0"
Body fat decreased 0%

THIS PAST MONTH

Today - 12.25" neck, 31.875" waist, 40" hips - 35.4% body fat

One month ago - 12.125" neck, 32.25" waist, 40" hips - 36% body fat

Neck increased 1/8" - Waist decreased 3/8" - Hips decreased 0"

Body fat decreased 0.6%

MY BODY COMPOSITION

12.25" neck
31.875" waist
40" hips
0.506 waist-to-height ratio
0.797 waist-to-hip ratio
35.4% body fat

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 1/8" around my neck, 3/8" around my waist and 1/8" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

1350 calories
97.9g fat (65.3%)
71.1g protein
67g total carbs
20.9g fiber
46g net carbs
6g fructose

MY BLOOD GLUCOSE

MY SLEEP

Yesterday, I went to bed at 9:30 pm, read until 10:00 pm and fell asleep pretty easily. I slept through the night and woke up with an alarm at 6:00 am, snoozed for 9 minutes, snoozed again for 6 minutes and got up at 7:15 am. I would have slept without an alarm, but the kids are coming over this morning and I had to get up early.

INCREASING CARBS - WEEK 2 RESULTS

2011-08-21T09:37:00.002-05:00

I finished my second week of increasing carbs from very low to moderate and decreasing fat. I tracked my food six days this past week on Fitday. Here are the averages of what I ate:

I take my full measurements every Sunday. In the past week:

I lost a total of 5/8", which includes:
I lost 0" around my neck
I lost 0" around my bicep
I lost 0" around my bust
I lost 1/8" around my midriff

I lost 0" around my waist
I lost 1/8" around my navel
I lost 1/8" around my hips
I lost 0" around my thigh

I lost 1/8" around my calf

Since I started increasing carbs and decreasing fat 2 weeks ago, I have:

Lost 1-5/8" total, which includes:
Lost 1/8" around my neck

Lost 0" around my biceps
Lost 0" around my bust

Lost 1/4" around my midriff

Lost 3/8" around my waist

Lost 1/4" around my navel

Lost 1/8" around my hips

Lost 1/8" around my thighs
Lost 1/8" around my calves

In the past week, I have:

Lost 0.000 points off my waist-to-height ratio

Gained 0.002 points onto my waist-to-hip ratio

Since I started increasing carbs and decreasing fat 2 weeks ago, I have:

Lost 0.006 points onto my waist-to-height ratio

Lost 0.007 points onto my waist-to-hip ratio

In the past week, I have:

Lost 0.2 points off my body fat percentage

Gained 0.2 points onto my lean body mass percentage

Since I started increasing carbs and decreasing fat 2 weeks ago, I have:

Lost 0.5 points off my body fat percentage

Gained 0.5 points onto my lean body mass percentage

In the past week, I have:

Lost 0.4 lbs. of body fat

Gained 0.2 lbs. of lean mass

Lost 0.2 lbs. on the scale

Since I started increasing carbs and decreasing fat 2 weeks ago, I have:

Lost 1.7 lbs. of body fat

Lost 0.9 lbs. of lean mass

Lost 2.6 lbs. on the scale

Days completed: 12

Days to go: 21

AUGUST 21 - WEEK 127 RESULTS

2011-08-21T09:09:00.001-05:00

I tracked my food six days this past week on Fitday. Here are the averages of what I ate:

I take my full measurements every Sunday. In the past week:

I lost a total of 5/8", which includes:
I lost 0" around my neck
I lost 0" around my bicep
I lost 0" around my bust
I lost 1/8" around my midriff

I lost 0" around my waist
I lost 1/8" around my navel
I lost 1/8" around my hips
I lost 0" around my thigh

I lost 1/8" around my calf

Lost 0.000 points off my waist-to-height ratio

Gained 0.002 points onto my waist-to-hip ratio

Lost 0.2 points off my body fat percentage

Gained 0.2 points onto my lean body mass percentage

Lost 0.4 lbs. of body fat

Gained 0.2 lbs. of lean mass
Lost 0.2 lbs. on the scale

Here is what I have lost so far, since starting to lose weight in February 2009:

A total of 31", which includes:
Neck - 13.75" to 12.125" - down 1.625"

Bicep - 12.5" to 11.5" - down 1"

Bust - 39.5" to 36.5" - down 3"

Midriff - 33.75" to 31.25" - down 2.5"

Waist - 35" to 31.875" - down 3.125"

Navel - 41.75" to 36.375" - down 5.375"

Hips - 45.5" to 40.125" - down 5.375"

Thigh - 25.75" to 22.75" - down 3"

Calf - 15" to 14" - down 1"

BODY COMPOSITION

TODAY

12.125" neck
31.875" waist
40.125" hips
0.506 waist-to-height ratio
0.794 waist-to-hip ratio
35.7% body fat

AT THE BEGINNING OF WEIGHT LOSS 2/22/09

13.75" neck
35" waist
45.5" hips
0.556 waist-to-height ratio
0.769 waist-to-hip ratio
44.8% body fat

Since my heaviest weight in February 2009, I have lost 1.625" around my neck, 3.125" around my waist and 5.375" around my hips. I have lost 9.1 percentage points on my body fat.

ONE YEAR AGO

12.5" neck
31.25" waist
41" hips
0.496 waist-to-height ratio
0.762 waist-to-hip ratio
35.6% body fat

In the past year, I have lost 0.375" around my neck, I gained 0.625" around my waist and I lost 0.875" around my hips. I have gained 0.1 percentage point onto my body fat.

ONE MONTH AGO

12.125" neck
32.25" waist
40" hips
0.512 waist-to-height ratio
0.806 waist-to-hip ratio
36% body fat

In the past month, I have lost 0" around my neck, 0.375" around my waist and gained 0.125" around my hips. I have lost 0.3 percentage points on my body fat.

ONE WEEK AGO

12.125" neck
31.875" waist
40.25" hips
0.506 waist-to-height ratio
0.792 waist-to-hip ratio
35.9% body fat

In the past week, I have lost 0" around my neck, 0" around my waist and 0.125" around my hips. I have lost 0.2 percentage points onto my body fat.

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To achieve this, I need to lose 0.375" around my waist and 0.25" around my hips.

MY ULTIMATE DREAM GOAL

11.875" neck
26.125" waist
37.25" hips
0.415 waist-to-height ratio
0.701 waist-to-hip ratio
25% body fat

To achieve this, I need to lose another 0.25" around my neck, another 5.75" around my waist and another 2.875" around my hips.

If I reach this goal, I will have lost 1.875" around my neck, 8.875" around my waist and 8.25" around my hips since February 22, 2009.

AUGUST 21 - DAILY STATS AND MENU

2011-08-21T08:07:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 31.875" waist, 40.125" hips - 35.7% body fat
Yesterday - 12.125" neck, 31.875" waist, 39.875" hips - 35.4% body fat
Neck decreased 0" - Waist decreased 0" - Hips increased 1/4"
Body fat increased 0.3%

THIS PAST WEEK

Today - 12.125" neck, 31.875" waist, 40.125" hips - 35.7% body fat
One week ago - 12.125" neck, 31.875" waist, 40.25" hips - 35.9% body fat
Neck decreased 0" - Waist decreased 0" - Hips decreased 1/8"
Body fat decreased 0.2%

THIS PAST MONTH

Today - 12.125" neck, 31.875" waist, 40.125" hips - 35.7% body fat

One month ago - 12.125" neck, 32.25" waist, 40" hips - 36% body fat

Neck decreased 0" - Waist decreased 3/8" - Hips increased 1/8"

Body fat decreased 0.3%

MY BODY COMPOSITION

12.125" neck
31.875" waist
40.125" hips
0.506 waist-to-height ratio
0.794 waist-to-hip ratio
35.7% body fat

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 3/8" around my waist and 1/4" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

1347 calories
98.7g fat (65.9%)
71g protein
65.5g total carbs
21.6g fiber
43.9g net carbs
2.2g fructose

MY SLEEP

Yesterday, I went to bed at 10:00 pm, read until 10:20 pm and fell asleep pretty easily. I woke up once during the night but was able to quickly go back to sleep and woke up without an alarm at 6:45 am and got up at 7:00 am.

AUGUST 20 - DAILY STATS AND MENU

2011-08-20T06:46:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 31.875" waist, 39.875" hips - 35.4% body fat
Yesterday - 12.125" neck, 31.875" waist, 39.875" hips - 35.4% body fat
Neck decreased 0" - Waist increased 0" - Hips decreased 0"
Body fat decreased 0%

THIS PAST WEEK

Today - 12.125" neck, 31.875" waist, 39.875" hips - 35.4% body fat
One week ago - 12.125" neck, 31.625" waist, 39.875" hips - 35.1% body fat
Neck decreased 0" - Waist increased 1/4" - Hips decreased 0"
Body fat increased 0.3%

THIS PAST MONTH

Today - 12.125" neck, 31.875" waist, 39.875" hips - 35.4% body fat

One month ago - 12.125" neck, 32.25" waist, 40" hips - 36% body fat

Neck decreased 0" - Waist decreased 3/8" - Hips decreased 1/8"

Body fat decreased 0.6%

MY BODY COMPOSITION

12.125" neck
31.875" waist
39.875" hips
0.506 waist-to-height ratio
0.799 waist-to-hip ratio
35.4% body fat

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 3/8" around my waist.

MY FOOD

Click here to see my actual menu yesterday.

1406 calories
106.9g fat (68.4%)
68.5g protein
64.1g total carbs
21.6g fiber
42.5g net carbs
12.7g fructose

MY BLOOD GLUCOSE

MY SLEEP

Yesterday, I went to bed at 9:00 pm, read until 9:20 pm and fell asleep pretty easily. I woke up once during the night but was able to quickly go back to sleep and woke up without an alarm at 6:00 am and got up at 6:15 am.

AUGUST 19 - DAILY STATS AND MENU

2011-08-19T09:23:00.001-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 31.875" waist, 39.875" hips - 35.4% body fat
Yesterday - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
Neck decreased 0" - Waist increased 1/8" - Hips decreased 1/8"
Body fat decreased 0%

THIS PAST WEEK

Today - 12.125" neck, 31.875" waist, 39.875" hips - 35.4% body fat
One week ago - 12.125" neck, 31.875" waist, 40" hips - 35.6% body fat
Neck decreased 0" - Waist decreased 0" - Hips decreased 1/8"
Body fat decreased 0.2%

THIS PAST MONTH

Today - 12.125" neck, 31.875" waist, 39.875" hips - 35.4% body fat

One month ago - 12.125" neck, 32.375" waist, 40" hips - 36.2% body fat

Neck decreased 0" - Waist decreased 1/2" - Hips increased 1/8"

Body fat decreased 0.8%

MY BODY COMPOSITION

12.125" neck
31.875" waist
39.875" hips
0.506 waist-to-height ratio
0.799 waist-to-hip ratio
35.4% body fat

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 3/8" around my waist.

MY FOOD

Click here to see my actual menu yesterday.

1331 calories
98.7g fat (66.7%)
72.8g protein
58.7g total carbs
20.7g fiber
38g net carbs
5.7g fructose

MY SLEEP

Yesterday, I went to bed at 10:40 pm and fell asleep pretty easily. I woke up once during the night but was able to quickly go back to sleep and woke up without an alarm at 6:00 am, but I dosed until 7:30 am.

AUGUST 18 - DAILY STATS AND MENU

2011-08-18T06:31:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
Yesterday - 12.125" neck, 32" waist, 40" hips - 35.7% body fat
Neck decreased 0" - Waist decreased 1/4" - Hips decreased 0"
Body fat decreased 0.3%

THIS PAST WEEK

Today - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
One week ago - 12.125" neck, 32.375" waist, 40.125" hips - 36.3% body fat
Neck decreased 0" - Waist decreased 5/8" - Hips decreased 1/8"
Body fat decreased 0.9%

THIS PAST MONTH

Today - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat

One month ago - 12.125" neck, 32.375" waist, 39.875" hips - 36% body fat

Neck decreased 0" - Waist decreased 5/8" - Hips increased 1/8"

Body fat decreased 0.6%

MY BODY COMPOSITION

12.125" neck
31.75" waist
40" hips
0.504 waist-to-height ratio
0.794 waist-to-hip ratio
35.4% body fat

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 1/4" around my waist and 1/8" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

1408 calories
99.9g fat (63.9%)
71.3g protein
55.9g total carbs
17.3g fiber
38.6g net carbs
2.5g fructose

MY SLEEP

Yesterday, I went to bed at 10:40 pm and it took over an hour to fall asleep, no doubt due to the fact that I was on the computer and it was messing with my melatonin production. I woke up twice during the night but was able to quickly go back to sleep and woke up without an alarm at 6:00 am.

AUGUST 17 - DAILY STATS AND MENU

2011-08-17T07:17:00.001-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 32" waist, 40" hips - 35.7% body fat
Yesterday - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
Neck decreased 0" - Waist increased 1/4" - Hips decreased 0"
Body fat increased 0.3%

THIS PAST WEEK

Today - 12.125" neck, 32" waist, 40" hips - 35.7% body fat
One week ago - 12.125" neck, 32.125" waist, 40" hips - 35.9% body fat
Neck decreased 0" - Waist decreased 1/8" - Hips decreased 0"
Body fat decreased 0.2%

THIS PAST MONTH

Today - 12.125" neck, 32" waist, 40" hips - 35.7% body fat

One month ago - 12.125" neck, 32.375" waist, 39.875" hips - 36% body fat

Neck decreased 0" - Waist decreased 3/8" - Hips increased 1/8"

Body fat increased 0.3%

MY BODY COMPOSITION

12.125" neck
32" waist
40" hips
0.508 waist-to-height ratio
0.800 waist-to-hip ratio
35.7% body fat

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 1/2" around my waist and 1/8" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

1399 calories
99.9g fat (64.3%)
71g protein
54g total carbs
13.4g fiber
40.6g net carbs
10g fructose

MY BLOOD GLUCOSE

MY SLEEP

Yesterday, I went to bed at 9:00 pm and read until 9:15 pm. I had a little trouble falling asleep, woke up twice during the night but was able to quickly go back to sleep and woke up without an alarm at 6:00 am.

AUGUST 16 - DAILY STATS

2011-08-16T06:36:00.001-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
Yesterday - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
Neck decreased 0" - Waist decreased 0" - Hips decreased 0"
Body fat decreased 0%

THIS PAST WEEK

Today - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
One week ago - 12.25" neck, 32.25" waist, 40.25" hips - 36.2% body fat
Neck decreased 1/8" - Waist decreased 1/2" - Hips decreased 1/4"
Body fat decreased 0.8%

THIS PAST MONTH

Today - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat

One month ago - 12.125" neck, 32.375" waist, 39.75" hips - 35.9% body fat

Neck decreased 0" - Waist decreased 5/8" - Hips increased 1/4"

Body fat increased 0.5%

MY BODY COMPOSITION

12.125" neck
31.75" waist
40" hips
0.504 waist-to-height ratio
0.794 waist-to-hip ratio
35.4% body fat

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 1/4" around my waist and 1/8" around my hips.

MY FOOD

Yesterday, I ate in a restaurant for dinner, so I did not track after lunch. I had a salad for dinner.

MY SLEEP

Yesterday, I went to bed at 10:00 pm and read until 10:15 pm. I had a little trouble falling asleep, woke up twice during the night but was able to quickly go back to sleep and woke up without an alarm at 6:00 am.

AUGUST 15 - DAILY STATS AND MENU

2011-08-15T06:59:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
Yesterday - 12.125" neck, 31.875" waist, 40.25" hips - 35.9% body fat
Neck decreased 0" - Waist decreased 1/8" - Hips decreased 1/4"
Body fat decreased 0.5%

THIS PAST WEEK

Today - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat
One week ago - 12.25" neck, 32.375" waist, 40.125" hips - 36.2% body fat
Neck decreased 1/8" - Waist decreased 5/8" - Hips decreased 1/8"
Body fat decreased 0.8%

THIS PAST MONTH

Today - 12.125" neck, 31.75" waist, 40" hips - 35.4% body fat

One month ago - 12.125" neck, 31.75" waist, 39.75" hips - 35.1% body fat

Neck decreased 0" - Waist decreased 0" - Hips increased 3/4"

Body fat increased 0.3%

MY BODY COMPOSITION

12.125" neck
31.75" waist
40" hips
0.504 waist-to-height ratio
0.794 waist-to-hip ratio
35.4% body fat

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 1/4" around my waist and 1/8" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

1403 calories
101.9g fat (65.4%)
71.3g protein
50g total carbs
17g fiber
33.1g net carbs
10.4g fructose

MY SLEEP

Yesterday, I went to bed at 10:00 pm and read until 10:20 pm. I had a little trouble falling asleep, woke up once in the night due to a nightmare but was able to quickly go back to sleep and woke up without an alarm at 6:30 am.

INCREASING CARBS FROM VERY LOW TO MODERATE

2011-08-14T15:01:00.001-05:00

Back when I first started Atkins in March 2009, I did Induction for three weeks and then moved to Ongoing Weight Loss (OWL) for an additional four and a half weeks. During that time, I:

Lost a total of 11-1/4", which included:
3/4" around my neck
3/4" around my bust
1-1/4" around my midriff
1-3/8" around my waist
2-7/8" around my navel
1-1/4" around my hips
1-1/4" around each of my thighs
1/4" around each of my calves

Lost 0.022 off my waist-to-height ratio
Lost 0.010 off my waist-to-hip ratio

Lost 2.2 points off my body fat percentage
Gained 2.2 points onto my lean body mass percentage

Lost 4.1 pounds of body fat
Gained 2.1 pounds of lean body mass
Lost 2 pounds on the scale

Looking back on those numbers now, they look pretty darn good. But all I saw was that I had only lost 2 pounds on the scale in seven and a half weeks, which is a total of only about a quarter of a pound per week.

I talked to Colette Heimowitz, the Atkins Nutritionist, told her that I had only lost 2 pounds, and she suggested that I reduce my food intake. Together, we came up with this plan:

1400 calories
106g fat (68.4%)
91g protein
19g total carbs
8g fiber
11g net carbs

Over the next 15 weeks, I slowly started adding in more fat, protein and carbs, and was steadily losing scale weight and body fat. At the end of that time, my food basically looked like this:

1637 calories
122g fat (67%)
101g protein
30g total carbs
15g fiber
15g net carbs

During that 15 weeks, I:

Lost a total of 11-1/2", which included:
1/4" around my bicep
1/2" around my bust
1-1/4" around my midriff
1-1/8" around my waist
2-5/8" around my navel
2-1/2" around my hips
1-1/4" around each of my thighs
1/4" around each of my calves

Lost 0.018 off my waist-to-height ratio
Gained 0.019 off my waist-to-hip ratio

Lost 4.4 points off my body fat percentage

Gained 4.4 points onto my lean body mass percentage

Lost 9.6 pounds of body fat
Gained 0.4 pounds of lean body mass
Lost 9.2 pounds on the scale

This was better progress, but then everything fell apart, and I started gaining again. If you read this blog with any frequency, you know that I have been gaining and losing and gaining ever since, usually with no rhyme or reason.

I have been reading a lot lately about how staying very low carb for a long time can have a detrimental effect on thyroid function. Obviously, this is not true for everyone, but it might be true for me - my thyroid function has been decreasing and my metabolism seems to just be shut down. I gain weight very quickly, and it is really hard to get it back off again.

I have decided to try to increase my carbs up to a moderate level, rather than the low level that I have been at for the past couple of years, to see if it will help my thyroid function and metabolism.

I am going back to a modified version of the plan Colette gave me over two years ago, as far as the total calories go, but I am going to increase total carbs by 2 per day and decrease fat enough to keep me at 1400 calories per day. I am also lowering the protein to the lowest level that is recommended by Atkins for my height - 71g of protein daily. I started on this plan on August 9, 2011. Below is the starting point and the ending point, which will fall on September 8, 2011:

August 9, 2011
1401 calories
106.3g fat (68.3%)
71g protein
40g total carbs

September 8, 2011
1401 calories
79.6g fat (51.2%)
71g protein
100g total carbs

I have completed 5 days of this new plan, and my food today will look like this:

1401 calories
101.9g fat (65.4%)
71g protein
50g total carbs

One of the other considerations of this new plan is how it will affect not only my body fat, but my blood glucose. I have started testing my blood glucose on a regular basis, and so far, it has not gone out of normal ranges eating this way.

When you only eat low-carb vegetables, it is a challenge to get those carb numbers up. So I have started having a serving of fruit per day and also full fat Greek Yogurt. As the carb numbers climb, I will start adding starchier vegetables, like squashes, and even an occasional tuber, probably yams. I ate a peach the other day, and it was like heaven!

Here are my beginning stats:

August 9, 2011
Total inches - 286.375", which includes:
12.25" neck
11.5" bicep
36.5" bust
31.5" midriff
32.25" waist
36.625" navel
40.25" hips
22.875" thigh
14.125" calf

0.512 waist-to-height ratio
0.801 waist-to-hip ratio

53.4 pounds body fat (36.2%)
94.2 pounds lean body mass (63.8%)
147.6 pounds on the scale

Because I love charts, I have decided to track my progress on this new plan with charts. And here are those charts since I started this five days ago:

I tracked my food five days this past week on Fitday. Here is the breakdown of what I ate:

I take my full measurements every Sunday. In the past 5 days:

I lost a total of 1", which includes:
I lost 1/8" around my neck
I lost 0" around my bicep
I lost 0" around my bust
I lost 1/8" around my midriff

I lost 3/8" around my waist
I lost 1/8" around my navel
I lost 0" around my hips
I lost 1/8" around my thigh

I lost 0" around my calf

Lost 0.006 points off my waist-to-height ratio

Lost 0.009 points off my waist-to-hip ratio

Lost 0.3 points off my body fat percentage

Gained 0.3 points onto my lean body mass percentage

Lost 1.3 lbs. of body fat

Lost 1.1 lbs. of lean mass
Lost 2.4 lbs. on the scale

Days Completed - 5

Days To Go - 28

AUGUST 14 - WEEK 126 RESULTS

2011-08-14T12:00:00.000-05:00

I tracked my food six days this past week on Fitday. Here are the averages of what I ate:

I take my full measurements every Sunday. In the past week:

I lost a total of 1-5/8", which includes:
I lost 1/8" around my neck
I lost 0" around my bicep
I lost 0" around my bust
I lost 1/8" around my midriff

I lost 1/2" around my waist
I lost 1/4" around my navel
I lost 1/8" around my hips
I lost 1/4" around my thigh

I lost 0" around my calf

Lost 0.008 points off my waist-to-height ratio

Lost 0.010 points off my waist-to-hip ratio

Lost 0.6 points off my body fat percentage

Gained 0.6 points onto my lean body mass percentage

Lost 1.2 lbs. of body fat

Gained 0.2 lbs. of lean mass
Lost 1 lb. on the scale

Here is what I have lost so far, since starting to lose weight in February 2009:

A total of 30.375", which includes:
Neck - 13.75" to 12.125" - down 1.625"

Bicep - 12.5" to 11.5" - down 1"

Bust - 39.5" to 36.5" - down 3"

Midriff - 33.75" to 31.375" - down 2.375"

Waist - 35" to 31.875" - down 3.125"

Navel - 41.75" to 36.5" - down 5.25"

Hips - 45.5" to 40.25" - down 5.25"

Thigh - 25.75" to 22.75" - down 3"

Calf - 15" to 14.125" - down 0.875"

BODY COMPOSITION

TODAY

12.125" neck
31.875" waist
40.25" hips
0.506 waist-to-height ratio
0.792 waist-to-hip ratio
35.9% body fat

AT THE BEGINNING OF WEIGHT LOSS 2/22/09

13.75" neck
35" waist
45.5" hips
0.556 waist-to-height ratio
0.769 waist-to-hip ratio
44.8% body fat

Since my heaviest weight in February 2009, I have lost 1.625" around my neck, 3.125" around my waist and 5.25" around my hips. I have lost 8.9 percentage points on my body fat.

ONE YEAR AGO

12.5" neck
31.5" waist
41" hips
0.500 waist-to-height ratio
0.768 waist-to-hip ratio
35.9% body fat

In the past year, I have lost 0.375" around my neck, I gained 0.375" around my waist and I lost 0.75" around my hips. I have lost 0 percentage point onto my body fat.

ONE MONTH AGO

12" neck
31.25" waist
39.5" hips
0.496 waist-to-height ratio
0.791 waist-to-hip ratio
34.4% body fat

In the past month, I have gained 0.125" around my neck, 0.625" around my waist and 0.75" around my hips. I have gained 1.5 percentage points on my body fat.

ONE WEEK AGO

12.25" neck
32.375" waist
40.375" hips
0.514 waist-to-height ratio
0.802 waist-to-hip ratio
36.5% body fat

In the past week, I have lost 0.125" around my neck, 0.5" around my waist and 0.125" around my hips. I have lost 0.6 percentage points onto my body fat.

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To achieve this, I need to lose 0.375" around my waist and 0.375" around my hips.

MY ULTIMATE DREAM GOAL

11.875" neck
26.125" waist
37.25" hips
0.415 waist-to-height ratio
0.701 waist-to-hip ratio
25% body fat

To achieve this, I need to lose another 0.25" around my neck, another 5.75" around my waist and another 3" around my hips.

If I reach this goal, I will have lost 1.875" around my neck, 8.875" around my waist and 8.25" around my hips since February 22, 2009.

AUGUST 14 - DAILY STATS AND MENU

2011-08-14T09:26:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 31.875" waist, 40.25" hips - 35.9% body fat
Yesterday - 12.125" neck, 31.625" waist, 39.875" hips - 35.1% body fat
Neck decreased 0" - Waist increased 1/4" - Hips increased 3/8"
Body fat increased 0.8%

THIS PAST WEEK

Today - 12.125" neck, 31.875" waist, 40.25" hips - 35.9% body fat
One week ago - 12.25" neck, 32.375" waist, 40.375" hips - 36.5% body fat
Neck decreased 1/8" - Waist decreased 1/2" - Hips decreased 1/8"
Body fat decreased 0.6%

THIS PAST MONTH

Today - 12.125" neck, 31.875" waist, 40.25" hips - 35.9% body fat

One month ago - 12" neck, 31.25" waist, 39.5" hips - 34.4% body fat

Neck increased 1/8" - Waist increased 5/8" - Hips increased 3/4"

Body fat increased 1.5%

MY BODY COMPOSITION

12.125" neck
31.875" waist
40.25" hips
0.506 waist-to-height ratio
0.792 waist-to-hip ratio
35.9% body fat

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 3/8" around my waist and 3/8" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

1403 calories
103g fat (66.1%)
71g protein
48g total carbs
18.5g fiber
29.5g net carbs
4.5g fructose

MY SLEEP

Yesterday, I went to bed at 9:15 pm and read until 9:45 pm. I had trouble falling asleep, woke up at 4:30 am, went back to sleep at 5:30 am and woke up without an alarm at 8:50 am.

AUGUST 13 - DAILY STATS AND MENU

2011-08-13T07:10:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 31.625" waist, 39.875" hips - 35.1% body fat
Yesterday - 12.125" neck, 31.875" waist, 40" hips - 35.6% body fat
Neck decreased 0" - Waist decreased 1/4" - Hips decreased 1/8"
Body fat increased 0.5%

THIS PAST WEEK

Today - 12.125" neck, 31.625" waist, 39.875" hips - 35.1% body fat
One week ago - 12.25" neck, 32.375" waist, 40.125" hips - 36.2% body fat
Neck decreased 1/8" - Waist decreased 3/4" - Hips decreased 1/4"
Body fat decreased 1.1%

THIS PAST MONTH

Today - 12.125" neck, 31.625" waist, 39.875" hips - 35.1% body fat

One month ago - 12" neck, 31.25" waist, 39.5" hips - 34.4% body fat

Neck increased 1/8" - Waist increased 3/8" - Hips increased 3/8"

Body fat increased 0.7%

MY BODY COMPOSITION

12.125" neck
31.625" waist
39.875" hips
0.502 waist-to-height ratio
0.793 waist-to-hip ratio
35.1% body fat

MY NEXT GOAL

12.125" neck
31.5" waist
39.875" hips
0.500 waist-to-height ratio
0.790 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 1/8" around my waist.

MY FOOD

Click here to see my actual menu yesterday.

1400 calories
103.6g fat (66.6%)
71g protein
46g total carbs
14.8g fiber
31.2g net carbs
4.4g fructose

MY SLEEP

Yesterday, I went to bed at 9:00 pm and read until 9:30 pm. I had trouble falling asleep, woke up briefly twice during the night and woke up without an alarm at 6:30 am.

AUGUST 12 - DAILY STATS AND MENU

2011-08-12T08:10:00.001-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 31.875" waist, 40" hips - 35.6% body fat
Yesterday - 12.125" neck, 32.375" waist, 40.125" hips - 36.3% body fat
Neck decreased 0" - Waist decreased 1/2" - Hips decreased 1/8"
Body fat increased 0.4%

THIS PAST WEEK

Today - 12.125" neck, 31.875" waist, 40" hips - 35.6% body fat
One week ago - 12.125" neck, 32.375" waist, 40.25" hips - 36.5% body fat
Neck decreased 0" - Waist decreased 1/2" - Hips decreased 1/4"
Body fat decreased 0.9%

THIS PAST MONTH

Today - 12.125" neck, 31.875" waist, 40" hips - 35.6% body fat

One month ago - 12" neck, 31.375" waist, 39.5" hips - 34.5% body fat

Neck increased 1/8" - Waist increased 1/2" - Hips increased 1/2"

Body fat increased 1.1%

MY BODY COMPOSITION

12.125" neck
31.875" waist
40" hips
0.506 waist-to-height ratio
0.797 waist-to-hip ratio
35.6% body fat

MY NEXT GOAL

12.125" neck
31.75" waist
39.625" hips
0.504 waist-to-height ratio
0.801 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 1/8" around my waist and 3/8" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

1439 calories
109.4g fat (68.4%)
69.5g protein
44g total carbs
9.9g fiber
34.1g net carbs
5.2g fructose

MY SLEEP

Yesterday, I went to bed at 10:00 pm and read until 10:10 pm. I had trouble falling asleep, woke up briefly twice during the night and woke up without an alarm at 7:30 am.

AUGUST 11 - DAILY STATS AND MENU

2011-08-11T06:46:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 32.375" waist, 40.125" hips - 36.3% body fat
Yesterday -12.125" neck, 32.125" waist, 40" hips - 35.9% body fat
Neck decreased 0" - Waist increased 1/4" - Hips increased 1/8"
Body fat increased 0.4%

THIS PAST WEEK

Today - 12.125" neck, 32.375" waist, 40.125" hips - 36.3% body fat
One week ago - 12.125" neck, 32.25" waist, 40" hips - 36% body fat
Neck decreased 0" - Waist increased 1/8" - Hips increased 1/8"
Body fat increased 0.3%

THIS PAST MONTH

Today - 12.125" neck, 32.375" waist, 40.125" hips - 36.3% body fat

One month ago - 12" neck, 31.375" waist, 39.625" hips - 34.7% body fat

Neck increased 1/8" - Waist increased 1" - Hips increased 1/2"

Body fat increased 1.6%

MY BODY COMPOSITION

12.125" neck
32.375" waist
40.125" hips
0.514 waist-to-height ratio
0.807 waist-to-hip ratio
36.3% body fat

MY NEXT GOAL

12.125" neck
31.75" waist
39.625" hips
0.504 waist-to-height ratio
0.801 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 5/8" around my waist and 1/2" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

1406 calories
105.4g fat (67.5%)
72.3g protein
42.1g total carbs
19.1g fiber
23g net carbs

MY SLEEP

Yesterday, I went to bed at 9:10 pm and read until 9:45 pm. I had trouble falling asleep, slept off and on through the night and woke up without an alarm at 5:45 am and got up at 6:00 am.

SLOW MOTION WEIGHT LIFTING - SESSION SIX

2011-08-10T20:46:00.001-05:00

Today, I did my sixth slow motion weight lifting session as taught in the book Body By Science. I did the Free Weight Big Five at home. It has been sixteen days since my last session.

Since I have been having trouble making it to failure on most of the lifts, I decided to increase weights and go to failure on each one, and see how long it took, instead of stopping after 90 seconds.

Bent-Over Barbell Row: 5.25 reps in 1:51 minutes TUL (Time Under Load) using 38 pounds. I made it to failure. When I do this again next week, I will add more weight.

Standing Overhead Press: 3.25 reps in 1:16 minutes TUL using 28 pounds. I made it to failure. When I do this again next week, I will add more weight.

Dead Lift: 7.25 reps in 3:00 minutes TUL using 38 pounds. I made it to failure. When I do this again next week, I will add more weight.

Bench Press: 3 reps in 1:12 minutes TUL using 38 pounds. I made it to failure. When I do this again next week, I will add more weight.

Dumbbell Squat: 5.25 reps in 1:47 minutes TUL using 32 pounds. I made it to failure. When I do this again next week, I will add more weight.

Since starting this 50 days ago, I have:

Lost 1/8" around my neck

Gained 1/2" around my biceps

Gained 3/8" around my bust

Gained 3/4" around my midriff

Gained 7/8" around my waist

Gained 5/8" around my navel

Gained 5/8" around my hips

Gained 1/2" around my thighs

Gained 1/2" around my calves

Gained 3.6 pounds of body fat (33.9% to 35.9%)

Lost 1.6 pounds of lean mass (which includes water weight)
Gained 2 pounds on the scale

Since the last time I lifted weights 16 days ago, I have:

Lost 0" around my neck

Gained 5/8" around my biceps

Lost 0" around my bust

Gained 1/4" around my midriff

Lost 1/8" around my waist

Gained 1/4" around my navel

Lost 0" around my hips

Gained 1/4" around my thighs

Gained 1/2" around my calves

Lost 0.1 pounds of body fat (36% to 35.9%)

Gained 0.3 pounds of lean mass (which includes water weight)
Gained 0.2 pounds on the scale

It's not much, but it is progress!

Related Post:
Body By Science - Doug McGuff, MD and John Little

AUGUST 10 - DAILY STATS AND MENU

2011-08-10T07:48:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 32.125" waist, 40" hips - 35.9% body fat
Yesterday - 12.25" neck, 32.25" waist, 40.25" hips - 36.2% body fat
Neck decreased 1/8" - Waist decreased 1/8" - Hips decreased 1/4"
Body fat decreased 0.3%

THIS PAST WEEK

Today - 12.125" neck, 32.125" waist, 40" hips - 35.9% body fat
One week ago - 12.125" neck, 32.25" waist, 40" hips - 36% body fat
Neck decreased 0" - Waist decreased 1/8" - Hips decreased 0"
Body fat decreased 0.1%

THIS PAST MONTH

Today - 12.125" neck, 32.125" waist, 40" hips - 35.9% body fat

One month ago - 12" neck, 31.5" waist, 39.625" hips - 34.8% body fat

Neck increased 1/8" - Waist increased 5/8" - Hips increased 3/8"

Body fat increased 1.1%

MY BODY COMPOSITION

12.125" neck
32.125" waist
40" hips
0.510 waist-to-height ratio
0.803 waist-to-hip ratio
35.9% body fat

MY NEXT GOAL

12.125" neck
31.75" waist
39.625" hips
0.504 waist-to-height ratio
0.801 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 3/8" around my waist and 3/8" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

1356 calories
101.2g fat (67.2%)
71.2g protein
40g total carbs
21.4g fiber
18.7g net carbs

MY SLEEP

Yesterday, I went to bed at 8:50 pm and read until 9:10 pm. I slept off and on through the night and woke up without an alarm at 6:45 am.

POSTPRANDIAL BLOOD GLUCOSE - YIKES!

2011-08-07T21:56:00.001-05:00

I have spent the last few days at my sister's house, eating small meals and only 25 total carbs per day. I have been testing my blood sugar now and then, and it is always between 83 and 118, which is pretty normal, but could be lower for better health.

Tonight, I just had that feeling that I had to know one way or another what would happen if I ate something high in carbs. So, after a normal, low carb day of eating, I ate a hot fudge sundae. I don't even know the last time I had something like this. Looking at Fitday.com, my best guess is that it contained around 70 total carbs. I tested myself, one hour after eating the sundae, with my glucometer, and it said my blood glucose was 176.

So I have been freaking out for the past hour, reading everything I can, and now, two hours after starting to eat the sundae, my blood glucose is down to 117.

Everything I have read tonight has said that normal one hour postprandial blood glucose is less than 140. It was as high as 176, then dropped pretty quickly back down to 117. I have no idea what all of this means. It's Sunday evening, so I can't call anyone (like a doctor) to find out if I am in trouble.

AUGUST 7 - WEEK 125 RESULTS

2011-08-07T10:38:00.113-05:00

I tracked my food five days this past week on Fitday. Here are the averages of what I ate:

I take my full measurements every Sunday. In the past week:

I gained a total of 4-3/8", which includes:
I gained 1/4" around my neck
I gained 5/8" around my bicep
I lost 3/8" around my bust
I gained 1/8" around my midriff

I gained 5/8" around my waist
I gained 1/2" around my navel
I gained 1/2" around my hips
I gained 1/4" around my thigh

I gained 1/2" around my calf

Gained 0.010 points onto my waist-to-height ratio

Gained 0.006 points onto my waist-to-hip ratio

Gained 1.1 points onto my body fat percentage

Lost 1.1 points off my lean body mass percentage

Gained 2.2 lbs. of body fat

Lost 0.4 lbs. of lean mass
Gained 1.8 lbs. on the scale

Here is what I have lost so far, since starting to lose weight in February 2009:

A total of 28.75", which includes:
Neck - 13.75" to 12.25" - down 1.5"

Bicep - 12.5" to 11.5" - down 1"

Bust - 39.5" to 36.5" - down 3"

Midriff - 33.75" to 31.5" - down 2.25"

Waist - 35" to 32.375" - down 2.625"

Navel - 41.75" to 36.75" - down 5"

Hips - 45.5" to 40.375" - down 5.125"

Thigh - 25.75" to 23" - down 2.75"

Calf - 15" to 14.125" - down 0.875"

BODY COMPOSITION

TODAY

12.25" neck
32.375" waist
40.375" hips
0.514 waist-to-height ratio
0.802 waist-to-hip ratio
36.5% body fat

AT THE BEGINNING OF WEIGHT LOSS 2/22/09

13.75" neck
35" waist
45.5" hips
0.556 waist-to-height ratio
0.769 waist-to-hip ratio
44.8% body fat

Since my heaviest weight in February 2009, I have lost 1.5" around my neck, 2.625" around my waist and 5.125" around my hips. I have lost 8.3 percentage points on my body fat.

ONE YEAR AGO

12.5" neck
31.5" waist
40.875" hips
0.500 waist-to-height ratio
0.771 waist-to-hip ratio
35.7% body fat

In the past year, I have lost 0.25" around my neck, I gained 0.875" around my waist and I lost 0.5" around my hips. I have gained 0.8 percentage point onto my body fat.

ONE MONTH AGO

12" neck
31.875" waist
39.625" hips
0.506 waist-to-height ratio
0.804 waist-to-hip ratio
35.3% body fat

In the past month, I have gained 0.25" around my neck, 0.5" around my waist and 0.75" around my hips. I have gained 1.2 percentage points on my body fat.

ONE WEEK AGO

12" neck
31.75" waist
39.875" hips
0.504 waist-to-height ratio
0.796 waist-to-hip ratio
35.4% body fat

In the past week, I have gained 0.25" around my neck, 0.625" around my waist and 0.5" around my hips. I have gained 1.1 percentage points onto my body fat.

MY NEXT GOAL

12.25" neck
32" waist
40.375" hips
0.508 waist-to-height ratio
0.793 waist-to-hip ratio
36% body fat

To achieve this, I need to lose 0.375" around my waist.

MY ULTIMATE DREAM GOAL

11.875" neck
26.125" waist
37.25" hips
0.415 waist-to-height ratio
0.701 waist-to-hip ratio
25% body fat

To achieve this, I need to lose another 0.375" around my neck, another 6.25" around my waist and another 3.125" around my hips.

If I reach this goal, I will have lost 1.875" around my neck, 8.875" around my waist and 8.25" around my hips since February 22, 2009.

INITIAL A1C AND BLOOD GLUCOSE LEVELS

2011-08-02T20:41:00.000-05:00

Today, I tested my A1C and it was 5.1, which is pre-diabetic. Bill's was 5.5, which is pretty close to diabetic. I also bought a glucometer and started testing my blood glucose right before each meal, and 1 hour after starting to eat (postprandial) and 1 hour after that. Here is my chart:

THE LEPTIN RESET DIET - WEEK 3 RESULTS

2011-07-31T10:07:00.006-05:00

I finished my third week of the Leptin Reset Diet. I tracked my food every day this past week on Fitday. Here are the averages of what I ate:

I take my full measurements every Sunday. In the past week:

I lost a total of 1/2", which includes:
I lost 1/8" around my neck
I lost 0" around my bicep
I gained 3/8" around my bust
I gained 1/8" around my midriff

I lost 1/2" around my waist
I lost 1/4" around my navel
I lost 1/8" around my hips
I lost 0" around my thigh

I lost 0" around my calf

Since I started the Leptin Reset Diet 3 weeks ago, I have:

Gained 2-3/4" total, which includes:
Lost 0" around my neck

Gained 1/8" around my biceps
Gained 5/8" around my bust

Gained 3/8" around my midriff

Lost 1/8" around my waist

Gained 3/8" around my navel

Gained 1/4" around my hips

Gained 3/8" around my thighs
Gained 1/8" around my calves

In the past week, I have:

Lost 0.008 points onto my waist-to-height ratio

Lost 0.010 points onto my waist-to-hip ratio

Since I started the Leptin Reset Diet 3 weeks ago, I have:

Lost 0.002 points onto my waist-to-height ratio

Lost 0.008 points onto my waist-to-hip ratio

In the past week, I have:

Lost 0.6 points off my body fat percentage

Gained 0.6 points onto my lean body mass percentage

Since I started the Leptin Reset Diet 3 weeks ago, I have:

Gained 0.1 points onto my body fat percentage

Lost 0.1 points off my lean body mass percentage

In the past week, I have:

Lost 1.8 lbs. of body fat

Lost 0.8 lbs. of lean mass

Lost 2.6 lbs. on the scale

Since I started the Leptin Reset Diet 3 weeks ago, I have:

Lost 0.4 lbs. of body fat

Lost 1.2 lbs. of lean mass

Lost 1.6 lbs. on the scale

Weeks completed: 3

Weeks to go: 5

**********

I had some losses this week, so I'm happy.

In this past week, I have seen my appetite virtually disappear. I am hungry for breakfast, but I am not hungry at lunch, at dinner, between meals or after dinner. I just don't think about food, and I eat because it's time to eat and not because I'm hungry. This is a real change for me!

For this past week, I decreased my fat by 25 grams and I decreased my protein by 14 grams. The first week, I had eaten 50 grams of protein for breakfast, and the next two weeks, I had eaten 45 grams of protein with breakfast. This has kept me from ever being hungry, so I am going to continue eating this way for the next week:

1760 calories

140g fat (71.6%)

100g protein

25g carbs

Breakfast

681 calories

54.4g fat (71.9%)

45g protein

2.7g carbs

Lunch and Dinner, each

540 calories

42.8g fat (71.3%)

28g protein

11.2g carbs

This is basically how I ate all last week, and I thought that I would have a problem eating such small lunches and dinners, but it was not a problem, and felt like enough. I guess my appetite is being regulated. Does this mean I am becoming leptin sensitive? I hope so! Week 4, here I come!

The Leptin Reset Diet

The Leptin Reset Diet - Week 1 Results

The Leptin Reset Diet - Week 2 Results

MONTH END CHARTS

2011-07-31T09:15:00.000-05:00

In the past month, I have:

Gained a total of 0.75", which includes:

Lost 0.125" around my neck

Lost 0" around my bicep

Gained 0.625" around my bust

Lost 0.125" around my midriff

Lost 0.25" around my waist

Lost 0.125" around my navel

Gained 0.25" around my hips

Gained 0.25" around my thigh

Lost 0" around my calf

Since my largest size on February 22, 2009, I have:

Lost a total of 33.125", which includes:

1.75" around my neck

1.625" around my bicep

2.625" around my bust

2.375" around my midriff

3.25" around my waist

5.5" around my navel

5.625" around my hips

3" around my thigh

1.375" around my calf

In the past month, I have:

Lost 0.004 points off my waist-to-height ratio
Lost 0.011 points off my waist-to-hip ratio

Since my largest size on February 22, 2009, I have:

Lost 0.052 points off my waist-to-height ratio
Gained 0.027 points onto my waist-to-hip ratio

In the past month, I have:

Gained 0.1 percentage points onto my body fat

Lost 0.1 percentage points off my lean body mass

Since my largest size on February 22, 2009, I have:

Lost 9.4 percentage points off my body fat
Gained 9.4 percentage points onto my lean body mass

In the past month, I have:

Lost 0.3 lbs. of body fat

Lost 0.9 lbs. of lean mass

Lost 1.2 lbs. on the scale

Since my largest size on February 22, 2009, I have:

Lost 19.7 lbs. of body fat

Gained 6.1 lbs. of lean mass

Lost 13.6 lbs. on the scale

JULY 31 - WEEK 124 RESULTS

2011-07-31T08:37:00.000-05:00

I tracked my food every day this past week on Fitday. Here are the averages of what I ate:

I take my full measurements every Sunday. In the past week:

I lost a total of 1/2", which includes:
I lost 1/8" around my neck
I lost 0" around my bicep
I gained 3/8" around my bust
I gained 1/8" around my midriff

I lost 1/2" around my waist
I lost 1/4" around my navel
I lost 1/8" around my hips
I lost 0" around my thigh

I lost 0" around my calf

Lost 0.008 points onto my waist-to-height ratio

Lost 0.010 points onto my waist-to-hip ratio

Lost 0.6 points off my body fat percentage

Gained 0.6 points onto my lean body mass percentage

Lost 1.8 lbs. of body fat

Lost 0.8 lb. of lean mass
Lost 2.6 lbs. on the scale

Here is what I have lost so far, since starting to lose weight in February 2009:

A total of 33.125", which includes:
Neck - 13.75" to 12" - down 1.75"

Bicep - 12.5" to 10.875" - down 1.625"

Bust - 39.5" to 36.875" - down 2.625"

Midriff - 33.75" to 31.375" - down 2.375"

Waist - 35" to 31.75" - down 3.25"

Navel - 41.75" to 36.25" - down 5.5"

Hips - 45.5" to 39.875" - down 5.625"

Thigh - 25.75" to 22.75" - down 3"

Calf - 15" to 13.625" - down 1.375"

BODY COMPOSITION

TODAY

12" neck
31.75" waist
39.875" hips
0.504 waist-to-height ratio
0.796 waist-to-hip ratio
35.4% body fat

AT THE BEGINNING OF WEIGHT LOSS 2/22/09

13.75" neck
35" waist
45.5" hips
0.556 waist-to-height ratio
0.769 waist-to-hip ratio
44.8% body fat

Since my heaviest weight in February 2009, I have lost 1.75" around my neck, 3.25" around my waist and 5.625" around my hips. I have lost 9.4 percentage points on my body fat.

ONE YEAR AGO

12.5" neck
31.25" waist
40.5" hips
0.496 waist-to-height ratio
0.772 waist-to-hip ratio
35% body fat

In the past year, I have lost 0.5" around my neck, I gained 0.5" around my waist and I lost 0.625" around my hips. I have gained 0.4 percentage point onto my body fat.

ONE MONTH AGO

12.125" neck
31.875" waist
39.625" hips
0.506 waist-to-height ratio
0.804 waist-to-hip ratio
35.1% body fat

In the past month, I have lost 0.125" around my neck, I have lost 0.125" around my waist and I have gained 0.25" around my hips. I have gained 0.3 percentage points on my body fat.

ONE WEEK AGO

12.125" neck
32.25" waist
40" hips
0.512 waist-to-height ratio
0.806 waist-to-hip ratio
36% body fat

In the past week, I have lost 0.125" around my neck, 0.5" around my waist and 0.125" around my hips. I have lost 0.6 percentage points off my body fat.

MY NEXT GOAL

12" neck
31.5" waist
39.75" hips
0.5 waist-to-height ratio
0.792 waist-to-hip ratio
35% body fat

To achieve this, I need to lose 0.25" around my waist and 0.125" around my hips.

MY ULTIMATE DREAM GOAL

11.875" neck
26.125" waist
37.25" hips
0.415 waist-to-height ratio
0.701 waist-to-hip ratio
25% body fat

To achieve this, I need to lose another 0.125" around my neck, another 5.625" around my waist and another 2.625" around my hips.

If I reach this goal, I will have lost 1.875" around my neck, 8.875" around my waist and 8.25" around my hips since February 22, 2009.

JULY 31 - DAILY STATS AND MENU

2011-07-31T07:45:00.002-05:00

Day 21 of the Leptin Reset

Click here to see my actual menu for yesterday.

1604 calories

128.1g fat (71.8%)

88g protein (40.2g at breakfast)

25g total carbs

7.7g fiber

17.3g net carbs

Yesterday, I got up around 6:00 am, ate breakfast around 6:15 am, fasted for around 5 hours, ate lunch around 11:30 am, fasted for around 5 hours, ate dinner around 5:30 pm, went to bed to read at 9:00 pm, lights out at 9:20 pm and fell asleep around 9:35 pm. I slept through the night, woke up without an alarm at 5:25 am this morning and got up at 5:45 am.

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

I took my full measurements this morning. Since yesterday morning, I gained 1.2 pounds on the scale and 1/8" around my waist.

JULY 30 - DAILY STATS AND MENU

2011-07-30T08:20:00.000-05:00

Day 20 of the Leptin Reset

Click here to see my actual menu for yesterday.

1835 calories

145.9g fat (71.6%)

105.4g protein (44.4g at breakfast)

25g total carbs

6.2g fiber

18.8g net carbs

Yesterday, I got up around 6:00 am, ate breakfast around 6:15 am, fasted for around 5 hours, ate lunch around 11:30 am, fasted for around 5 hours, ate dinner around 5:30 pm, stayed up too late on the computer (bad) and did not get into bed until 10:40 pm and it took over an hour to fall asleep. I slept through the night and woke up without an alarm around 6:45 am this morning.

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

I will take my full measurements on Sunday morning. I weighed this morning and took my neck, waist and hip measurements. Since yesterday morning, I lost 0.4 pounds on the scale and 1/8" around my hips.

In the past 6 days, since dropping my fat 25g and my protein 14g, I have:

Lost 1/8" around my neck
Lost 5/8" around my waist
Lost 1/8" around my hips
Lost 2.4 pounds of body fat (from 36% body fat to 35.3%)
Lost 1.4 pound of lean mass (presumably water)
Lost 3.8 pounds on the scale
Lost 0.010 points on my waist-to-height ratio
Lost 0.013 points on my waist-to-hip ratio

JULY 29 - DAILY STATS AND MENU

2011-07-29T07:37:00.002-05:00

Day 19 of the Leptin Reset

Click here to see my actual menu for yesterday.

1756 calories

140.1g fat (71.8%)

100g protein (45g at breakfast)

23.8g total carbs

8.9g fiber

14.9g net carbs

Yesterday, I got up around 6:00 am, ate breakfast around 6:15 am, fasted for around 5 hours, ate lunch around 11:30 am, fasted for around 5 hours, ate dinner around 5:30 pm, was in bed reading around 8:30 pm and turned the lights out around 9:00 pm. It took forever to fall asleep and I was awake a few times during the night and had trouble getting back to sleep. I woke up without an alarm around 6:15 am this morning.

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

I will take my full measurements on Sunday morning. I weighed this morning and took my neck, waist and hip measurements. Since yesterday morning, I lost 1.2 pounds on the scale, 1/8" around my neck and 3/8" around my waist.

In the past 5 days, since dropping my fat 25g and my protein 14g, I have:

Lost 1/8" around my neck
Lost 5/8" around my waist
Lost 2.1 pounds of body fat (from 36% body fat to 35.4%)
Lost 1.3 pound of lean mass (presumably water)
Lost 3.4 pounds on the scale
Lost 0.010 points on my waist-to-height ratio
Lost 0.016 points on my waist-to-hip ratio

I'm starting off the day with a smile on my face. Before I weighed and measured, I looked in the mirror and could tell I had gotten smaller.

JULY 28 - DAILY STATS AND MENU

2011-07-28T07:05:00.002-05:00

Day 18 of the Leptin Reset

Click here to see my actual menu for yesterday.

1759 calories

140.3g fat (71.8%)

99.9g protein (42.2g at breakfast)

24.1g total carbs

10.9g fiber

13.2g net carbs

Yesterday, I got up around 6:00 am, ate breakfast around 6:15 am, fasted for around 5 hours, ate lunch around 11:30 am, fasted for around 5 hours, ate dinner around 5:30 pm, was in bed reading around 8:30 pm and turned the lights out around 9:00 pm. It took about 20 minutes to fall asleep. I woke up without an alarm around 5:45 am this morning, and got up around 6:00 am.

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

I will take my full measurements on Sunday morning. I weighed this morning and took my neck, waist and hip measurements. I lost 0.2 pounds on the scale and my measurements stayed the same.

In the past 4 days, since dropping my fat 25g and my protein just a few grams, I have:

Lost 1/4" around my waist
Lost 1.2 pounds of body fat (from 36% to 35.7%)
Lost 1 pound of lean mass (presumably water)
Lost 2.2 pounds on the scale
Lost 0.004 points on my waist-to-height ratio
Lost 0.006 points on my waist-to-hip ratio

**********

I just wanted to mention that I've been doing this for 18 days now, and my attitude about food has changed so much! I don't obsess about what I'm going to eat and when, I don't think about food between meals or after dinner and I really feel like something is changing inside.

I don't have a lot of measurable progress yet, as far as weight loss or inches loss goes, but this way of eating seems so natural and normal that I could see doing it for the rest of my life.

Before, I was always trying to figure out how to get more food, how to gradually increase carbs, etc. Now, I just feel calm and relaxed about the whole concept of food and eating.

I'm liking this! A big thank you to everyone posting on the leptin reset thread at the MDA forum and to Dr. Kruse!

JULY 27 - DAILY REPORT AND MENU

2011-07-27T07:07:00.001-05:00

Day 17 of the Leptin Reset

Click here to see my actual menu for yesterday.

1762 calories

140.2g fat (71.6%)

100.1g protein (45.1g at breakfast)

25g total carbs

8.4g fiber

16.6g net carbs

Yesterday, I got up around 6:00 am, ate breakfast around 6:15 am, fasted for around 5 hours, ate lunch around 11:30 am, fasted for around 5 hours, ate dinner around 5:30 pm, was in bed reading around 8:30 pm and turned the lights out around 9:00 pm. I did not take any melatonin. It took about 30 minutes to fall asleep and I woke up around 4:00 am and had trouble falling back to sleep. I woke up without an alarm around 5:20 am this morning, but let myself go back to sleep and woke up again at 6:30 am and got up.

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

I will take my full measurements on Sunday morning. I weighed this morning and took my neck, waist and hip measurements.

In the past 3 days, since dropping my fat 25g and my protein just a few grams, I have:

Lost 1/4" around my waist
Lost 1.3 pounds of body fat (from 36% to 35.7%)
Lost 0.7 pounds of lean mass (presumably water)
Lost 2 pounds on the scale
Lost 0.004 points on my waist-to-height ratio
Lost 0.006 points on my waist-to-hip ratio

JULY 26 - DAILY REPORT AND MENU

2011-07-26T07:27:00.000-05:00

Day 16 Results

Click here to see my actual menu for yesterday.

1775 calories

138.4g fat (70.2%)

105.3g protein (44.7g at breakfast)

27.1g total carbs

10.7g fiber

16.4g net carbs

Yesterday, I got up around 6:00 am, ate breakfast around 6:15 am, fasted for around 5 hours, ate lunch around 11:30 am, fasted for around 5 hours, ate dinner around 5:30 pm, was in bed reading around 8:30 pm and turned the lights out around 9:00 pm. I decided to take just 3mg of melatonin before bed, took about an hour to fall asleep, and woke up at 1:45 am with cramps and had to run to the bathroom. It happened again at 2:10 am. I guess I'm just not going to be able to take the melatonin at all. It took a long time to fall back to sleep, and I woke up with an alarm around 6:00 am this morning.

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

I will weigh and measure on Sunday morning.

SLOW MOTION WEIGHT LIFTING - SESSION FIVE

2011-07-25T20:34:00.002-05:00

Today, I did my fifth slow motion weight lifting session as taught in the book Body By Science. I did the Free Weight Big Five at home. It has been seven days since my last session.

Since I have been having trouble making it to failure on most of the lifts, I decided to increase weights and go to failure on each one, and see how long it took, instead of stopping after 90 seconds.

Bent-Over Barbell Row: 5.5 reps in 2:13 minutes TUL (Time Under Load) using 35.5 pounds. I made it to failure. When I do this again next week, I will add more weight to try to make it to failure faster, within 1:30 minutes.

Standing Overhead Press: 4.25 reps in 1:46 minutes TUL using 25.5 pounds. I made it to failure. When I do this again next week, I will add more weight to try to make it to failure faster, within 1:30 minutes.

Dead Lift: 7 reps in 3:06 minutes TUL using 35.5 pounds. I did not get to failure. I did not make it to failure, but I stopped because my lower back was starting to get strained. When I do this again next week, I will add more weight to try to make it to failure without hurting my lower back, within 1:30 minutes.

Bench Press: 4.125 reps in 1:35 minutes TUL using 35.5 pounds. When I do this again next week, I will add more weight to try to make it to failure faster, within 1:30 minutes.

Dumbbell Squat: 6 reps in 1:53 minutes TUL using 29.5 pounds. I did not get to failure, but during the 5th and 6th rep, I got very nauseous, so I stopped. Right now, it is 30 minutes later, and I still feel sick. When I do this again next week, I will add more weight to try to make it to failure faster, within 1:30 minutes.

Since starting this 35 days ago, I have:

Lost 1/8" around my neck

Lost 1/8" around my biceps

Gained 3/8" around my bust

Gained 1/2" around my midriff

Gained 1" around my waist

Gained 3/8" around my navel

Gained 5/8" around my hips

Gained 1/4" around my thighs

Lost 0" around my calves

Gained 4 pounds of body fat (33.9% to 36%)

Lost 1.4 pounds of lean mass
Gained 2.6 pounds on the scale

Since the last time I lifted weights 7 days ago, I have:

Gained 1/8" around my neck

Gained 1/8" around my biceps

Gained 1/4" around my bust

Gained 1/2" around my midriff

Gained 1" around my waist

Gained 5/8" around my navel

Gained 1/2" around my hips

Gained 1/2" around my thighs

Gained 1/8" around my calves

Gained 3.3 pounds of body fat (34.4% to 36%)

Lost 0.5 pounds of lean mass
Gained 2.8 pounds on the scale

I gained after sessions one and two, I lost after sessions three and four and I gained after session five. Hopefully, soon I will be back where I started out, and then I can build from there.

Related Post:
Body By Science - Doug McGuff, MD and John Little

THYROID PHYSIOLOGY

2011-07-25T09:57:00.000-05:00

This video explains why normal thyroid testing is not enough.

Thyroid Physiology from Dr. Bryan Walsh on Vimeo.

PREGNENOLONE STEAL - DR. BRYAN WALSH

2011-07-25T09:52:00.000-05:00

Effects of Stress - Pregnenolone Steal from Dr. Bryan Walsh on Vimeo.

JULY 25 - DAILY REPORT AND MENU

2011-07-25T07:24:00.002-05:00

Day 15 Results

Click here to see my actual menu for yesterday.

1785 calories

142.1g fat (71.6%)

101.5g protein (39.9g at breakfast)

25.2g total carbs

10g fiber

15.2g net carbs

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

I will weigh and measure on Sunday morning.

THE LEPTIN RESET DIET - WEEK 2 RESULTS

2011-07-24T08:44:00.002-05:00

I finished my second week of the Leptin Reset Diet. I tracked my food five days this past week on Fitday. Here are the averages of what I ate:

I take my full measurements every Sunday. In the past week:

I gained a total of 4-1/2", which includes:
I gained 1/8" around my neck
I gained 1/8" around my bicep
I gained 1/4" around my bust
I gained 1/2" around my midriff

I gained 1" around my waist
I gained 5/8" around my navel
I gained 1/8" around my hips
I gained 1/2" around my thigh

I gained 1/8" around my calf

Since I started the Leptin Reset Diet 2 weeks ago, I have:

Gained 3.25" total, which includes:
Gained 0.125" around my neck

Gained 0.125" around my biceps
Gained 0.25" around my bust

Gained 0.25" around my midriff

Gained 0.375" around my waist

Gained 0.625" around my navel

Gained 0.375" around my hips

Gained 0.375" around my thighs
Gained 0.125" around my calves

In the past week, I have:

Gained 0.016 points onto my waist-to-height ratio

Gained 0.015 points onto my waist-to-hip ratio

Since I started the Leptin Reset Diet 2 weeks ago, I have:

Gained 0.006 points onto my waist-to-height ratio

Gained 0.002 points onto my waist-to-hip ratio

In the past week, I have:

Gained 1.6 points onto my body fat percentage

Lost 1.6 points off my lean body mass percentage

Since I started the Leptin Reset Diet 2 weeks ago, I have:

Gained 0.7 points onto my body fat percentage

Lost 0.7 points off my lean body mass percentage

In the past week, I have:

Gained 3.3 lbs. of body fat

Lost 0.5 lbs. of lean mass

Gained 2.8 lbs. on the scale

Since I started the Leptin Reset Diet 2 weeks ago, I have:

Gained 1.4 lbs. of body fat

Lost 0.4 lbs. of lean mass

Lost 1.8 lbs. on the scale

Weeks completed: 2

Weeks to go: 6

**********

Obviously, I am not happy with these results, especially since the other people who are doing it are losing and I am gaining. Of course, I am trying to figure it all out and see if there is something I am doing wrong.

First of all, I went into this knowing that I might not lose weight right away, but I really did not expect to gain this much.

One of the things I read is this: If a person is leptin sensitive, that person will have a normal appetite, regulated by his/her energy needs, but even if they eat more than they "need" one day, the body will deal with the extra food to burn it off without storing it as fat and gaining weight. But if a person is leptin resistant, that person will not have a normal appetite, and they will constantly be driven to eat more than they need, and the body will deal with the extra food by storing it as fat and gaining weight.

So where does that leave me? In the past several days, I have noticed that my appetite is decreasing, and I'm not thinking about food in between meals. But I am still eating an average of 2041 calories per day, which must just be plain too much food for my small, female self.

So here is what I am going to do in this next week: I'm going to drop my breakfast protein grams down to 40 - the first week it was 50 and the second week it was 45. I will pay attention to make sure that I do not start feeling hungry again in between meals and after dinner just eating 40 grams of protein.

The other thing is that I will cut down fat around 25 grams and protein down just a couple of grams, so my day will look more like this:

1800 calories

140g fat (70%)

110g protein

25g total carbs

I'm not happy about this, because it means more tracking, and not just eating what feels right. For me, just eating what feels right is too much food. My appetite is still too big for my size. I guess I'll find out when I weigh in next week if this has been helpful or not.

The Leptin Reset Diet
The Leptin Reset Diet - Week 1 Results

JULY 24 - WEEK 123 RESULTS

2011-07-24T08:08:00.000-05:00

I tracked my food five days this past week on Fitday. Here are the averages of what I ate:

I take my full measurements every Sunday. In the past week:

I gained a total of 4-1/2", which includes:
I gained 1/8" around my neck
I gained 1/8" around my bicep
I gained 1/4" around my bust
I gained 1/2" around my midriff

I gained 1" around my waist
I gained 5/8" around my navel
I gained 1/8" around my hips
I gained 1/2" around my thigh

I gained 1/8" around my calf

Gained 0.016 points onto my waist-to-height ratio

Gained 0.015 points onto my waist-to-hip ratio

Gained 1.6 points onto my body fat percentage

Lost 1.6 points off my lean body mass percentage

Gained 3.3 lbs. of body fat

Lost 0.5 lb. of lean mass
Gained 2.8 lbs. on the scale

Here is what I have lost so far, since starting to lose weight in February 2009:

A total of 32.625", which includes:
Neck - 13.75" to 12.125" - down 1.625"

Bicep - 12.5" to 10.875" - down 1.625"

Bust - 39.5" to 36.5" - down 3"

Midriff - 33.75" to 31.25" - down 2.5"

Waist - 35" to 32.25" - down 2.75"

Navel - 41.75" to 36.5" - down 5.25"

Hips - 45.5" to 40" - down 5.5"

Thigh - 25.75" to 22.75" - down 3"

Calf - 15" to 13.625" - down 1.375"

BODY COMPOSITION

TODAY

12.125" neck
32.25" waist
40" hips
0.512 waist-to-height ratio
0.806 waist-to-hip ratio
36% body fat

AT THE BEGINNING OF WEIGHT LOSS 2/22/09

13.75" neck
35" waist
45.5" hips
0.556 waist-to-height ratio
0.769 waist-to-hip ratio
44.8% body fat

Since my heaviest weight in February 2009, I have lost 1.625" around my neck, 2.75" around my waist and 5.5" around my hips. I have lost 8.8 percentage points on my body fat.

ONE YEAR AGO

12.5" neck
31" waist
40.25" hips
0.492 waist-to-height ratio
0.770 waist-to-hip ratio
34.4% body fat

In the past year, I have lost 0.375" around my neck, I gained 1.25" around my waist and I lost 0.25" around my hips. I have gained 1.6 percentage point onto my body fat.

ONE MONTH AGO

12" neck
31.375" waist
39.5" hips
0.498 waist-to-height ratio
0.794 waist-to-hip ratio
34.5% body fat

In the past month, I have gained 0.125" around my neck, I have gained 0.875" around my waist and 0.5" around my hips. I have gained 1.5 percentage points on my body fat.

ONE WEEK AGO

12" neck
31.25" waist
39.5" hips
0.496 waist-to-height ratio
0.791 waist-to-hip ratio
34.4% body fat

In the past week, I have gained 0.125" around my neck, 1" around my waist and 0.5" around my hips. I have gained 1.6 percentage points onto my body fat.

MY NEXT GOAL

12" neck
31.125" waist
39.375" hips
0.494 waist-to-height ratio
0.790 waist-to-hip ratio
34% body fat

To achieve this, I need to lose 0.125" around my neck, 1.125" around my waist and 0.625" around my hips.

MY ULTIMATE DREAM GOAL

11.875" neck
26.125" waist
37.25" hips
0.415 waist-to-height ratio
0.701 waist-to-hip ratio
25% body fat

To achieve this, I need to lose another 0.25" around my neck, another 6.125" around my waist and another 2.75" around my hips.

If I reach this goal, I will have lost 1.875" around my neck, 8.875" around my waist and 8.25" around my hips since February 22, 2009.

JULY 24 - DAILY REPORT AND MENU

2011-07-24T06:51:00.003-05:00

Day 14 Results

Click here to see my actual menu for yesterday.

2033 calories

164.3g fat (72.8%)

115.2g protein

23.2g total carbs

10.3g fiber

12.9g net carbs

Awake - 5:45 am

Feet on the floor - 6:05 am

Breakfast - 6:15 am - 6:45 am

5:10 hours fasting

Lunch - 12:00 pm - 12:30 pm

5:30 hours fasting

Dinner - 6:00 pm - 6:45 pm

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

I weighed and measured this morning and posted the results here. I plan to wait until next Sunday to weigh and measure again.

Yesterday, I went to bed at 8:55 pm, read until 9:00 pm and fell asleep at 9:45 pm. I woke up two or three times in the night, woke up without an alarm at 5:45 am and my feet hit the floor at 6:00 am.

JULY 23 - DAILY REPORT AND MENU

2011-07-23T07:09:00.002-05:00

Day 13 Results

Click here to see my actual menu for yesterday.

2049 calories

167.6g fat (73.6%)

109.5g protein

25.6g total carbs

12g fiber

13.6g net carbs

Awake - 5:45 am

Feet on the floor - 6:00 am

Breakfast - 6:15 am - 6:45 am

5:30 hours fasting

Lunch - 12:15 pm - 1:00 pm

4:30 hours fasting

Dinner - 5:30 pm - 6:00 pm

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

I did not weigh or measure this morning, and I plan to wait until Sunday to do those things.

Yesterday, I went to bed at 9:00 pm and fell asleep at 9:45 pm. I woke up a few times, had trouble going back to sleep, woke up without an alarm at 5:45 am and my feet hit the floor at 6:05 am.

**********

I'm not obsessing about food any more. I have my higher protein (45g) breakfast, and in the five hours between breakfast and lunch, I don't think about food until lunch time, when I eat because it is time to eat and not because I'm hungry at all.

In the five hours between lunch and dinner, I do not think about food or want food. Again, I eat because it is time to eat and not because I am hungry.

In the past, I have had an almost desperate attitude about food. When meal time comes, my appetite is so high that no matter what I eat, I want more. Not necessarily bad food, but just more of the good stuff.

Now, over the past few days, I am noticing that when meal time comes, I am not frantic, and even though I know that I am going to eat a normal amount, or even less than I usually do, it's okay with me.

Last night, for example, I had 1.5 thin pork chops (4 oz. cooked weight) with butter and some raw cauliflower mixed with mayo, lime juice and avocado. It was not a big meal, and when I finished eating, I was satisfied. I was not feeling deprived because it was a smaller meal than I am used to.

Maybe my appetite is normalizing...

CALORIE THEORY, AGAIN!? - DIETFORHUMANS.COM

2011-07-22T19:27:00.003-05:00

"The truth is, the conventional wisdom about why we get fat is simply wrong. It’s not about energy balance; it’s not about “overconsumption of calories” or “taking in more calories than we burn.” It’s about something else entirely: how the human body regulates fat metabolism and the accumulation of fat in our adipose tissue."

-Gary Taubes

Even though our understanding of biology has improved and the causes of obesity are better understood, we still have some flat Earthers that can’t get past the overly simplistic and trivial “calorie theory,” aka “eat less, move more.”

Like anything else, reality depends on the frame of reference of the observer. If someone has a minor weight issue, or people around them do, a simple “eat less, move more” more approach does work. This gives one the erroneous conclusion that this is all that matters. It’s like someone that only sees the world as flat-

“The world must be flat, just look at it.”

This is how the world really is. For day to day living, this does not matter to a lot of people. All they need to know is east, west, north, and south. The same can be said for the folks hung up on “eat less, move more.” If this is all they see, and it seems to work, they think that this is all there is.

What the Flat Earthers Don’t See:

Calorie theory ignores hormones. The above quote by Taubes, author of “”Why We Get Fat,” is a quick summary of why hormones drive weight. Calorie theory is simply wrong, but it just appears to be correct if one has limited experience or a limited frame of reference.

People who do lose weight by moving more and eating less have not done enough damage so that hormones matter much. Good for them, but it doesn’t not apply to everyone. Their calorie theory is incorrect in the same way that the Earth is not flat.

Who Cares?

Hormones matter a lot, when they matter. Hormones matter when one is insulin resistant, when leptin signaling is off, when thyroid hormones are out of whack, when their endocrine system is wrecked after taking steroid medications, and for a lot of similar reasons.

Some will say that obesity is the cause of the above, and stop making excuses. This is also wrong. It doesn’t matter anymore once the weight is there and the hormone problem is real. What matters is what to do about it. It’s not a reversible process where you just eat less and move more, and the problem goes away. If this were true, there would be no diet books and no diet websites. Life would be simple, but it just isn’t. The world is not flat.

To read the full article and comments, click here.

JULY 22 - DAILY REPORT AND MENU

2011-07-22T06:21:00.000-05:00

Click here to see my actual menu for yesterday.

1950 calories
152.8g fat (70.5%)
118.2g protein
25.4g total carbs
6.5g fiber
18.9g net carbs

Awake - 5:45 am
Feet on the floor - 6:00 am
Breakfast - 6:20 am - 6:40 am
5:20 hours fasting
Lunch - 12:00 pm - 12:30 pm
5:00 hours fasting
Dinner - 5:30 pm - 6:00 pm

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

I did not weigh or measure this morning, and I plan to wait until Sunday to do those things.

Yesterday, I went to bed at 8:40 pm, read until 9:10 pm and fell asleep at 9:30 pm. I woke up briefly twice in the night, woke up without an alarm at 5:45 am and my feet hit the floor at 6:00 am.

JULY 21 - DAILY REPORT AND MENU

2011-07-21T08:58:00.000-05:00

Click here to see my actual menu for yesterday.

1902 calories
154.4g fat (73.1%)
102.3g protein
25.7g total carbs
7.8g fiber
17.9g net carbs

Awake - 7:00 am
Breakfast - 7:30 am - 8:00 am
5:45 hours fasting
Lunch - 1:45 pm - 2:10 pm
3:50 hours fasting
Dinner - 6:00 pm - 6:30 pm

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

I did not weigh or measure this morning, and I plan to wait until Sunday to do those things.

Yesterday, I went to bed at 8:40 pm and read until 9:20 pm. I slept through the night and woke up without an alarm at 5:45 am and my feet hit the floor at 6:00 am.

JULY 20 - DAILY REPORT

2011-07-20T20:07:00.000-05:00

I started tracking yesterday, but gave up when life happened, so there is no menu here today.

I had my 45 grams of protein for breakfast (check!) and my normal lunch (check, check!) and I went swimming with my sisters and DID NOT EAT ANYTHING WHILE I WAS THERE (big check, check, check!)! They were eating chips of some kind and bing cherries, and I just said "no thanks" and did not feel tempted.

I ended up making dinner for us, two sisters and my dad at my house. We had grilled polish sausage (which I dipped in my homemade mayo mixed with mustard), roasted cauliflower and salad.

Long story short, I overate. grrrr. I am not weighing this morning, and I am going to try to stay off the scale and away from the tape measure until Sunday.

I still have such a hard time with food when I am around my family. I'm not sure why, but I am working on it.

SLOW MOTION WEIGHT LIFTING - SESSION FOUR

2011-07-19T09:19:00.000-05:00

Today, I did my fourth slow motion weight lifting session as taught in the book Body By Science. I did the Free Weight Big Five at home. I meant to do this two days ago, but my husband was never home when I had the time to do it, and I need a spotter.

Bent-Over Barbell Row: 4 reps in 90 seconds TUL (Time Under Load) using 33 pounds. I did not get to failure. When I do this again next week, I will add more weight, because I am supposed to get to failure. It will probably take another week or so of increasing weights until I get to failure on all the lifts.

Standing Overhead Press: 3.5 reps in 75 seconds TUL using 25.5 pounds. I did get to failure. When I do this again next week, I will not add more weight.

Dead Lift: 4 reps in 100 seconds TUL using 33 pounds. I did not get to failure. When I do this again next week, I will add more weight.

Bench Press: 4 reps in 90 seconds TUL using 33 pounds. I did not get to failure. When I do this again next week, I will add more weight.

Dumbbell Squat: 5 reps in 105 seconds TUL using 27 pounds. I did not get to failure. When I do this again next week, I will add more weight.

This workout was not easy! I'm so glad it's short. With each lift, I was shaking, but I did not get sick. According to my chart below, it looks like I am gaining some strength. When I get to the point where I am experiencing failure consistently, it will be more obvious.

Since starting this 27 days ago, I have:

Lost 1/4" around my neck

Lost 1/4" around my biceps

Gained 1/8" around my bust

Gained 0" around my midriff

Gained 0" around my waist

Lost 1/4" around my navel

Gained 1/8" around my hips

Lost 1/4" around my thighs

Lost 1/8" around my calves

Gained 0.7 pounds of body fat (33.9% to 34.4%)

Lost 0.9 pounds of lean mass

Since the last time I lifted weights 9 days ago, I have:

Lost 0" around my neck

Lost 0" around my biceps

Lost 0" around my bust

Lost 1/4" around my midriff

Lost 5/8" around my waist

Lost 0" around my navel

Lost 1/8" around my hips

Lost 1/8" around my thighs

Lost 0" around my calves

Lost 1.8 pounds of body fat (35.3% to 34.4%)

Gained 0.4 pounds of lean mass

I gained after sessions one and two, but I lost after sessions three and four. Hopefully, soon I will be back where I started out, and then I can build from there.

Related Post:
Body By Science - Doug McGuff, MD and John Little

JULY 19 - DAILY STATS AND MENU

2011-07-19T08:52:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 32.375" waist, 39.75" hips - 35.9% body fat
Yesterday - 12.125" neck, 31.75" waist, 39.75" hips - 35.1% body fat
Neck decreased 0" - Waist increased 5/8" - Hips decreased 0"
Body fat increased 0.8%

THIS PAST WEEK

Today - 12.125" neck, 32.375" waist, 39.75" hips - 35.9% body fat
One week ago - 12" neck, 31.5" waist, 39.625" hips - 34.8% body fat
Neck increased 1/8" - Waist increased 7/8" - Hips increased 1/8"
Body fat increased 1.1%

THIS PAST MONTH

Today - 12.125" neck, 32.375" waist, 39.75" hips - 35.9% body fat

One month ago - 12.25" neck, 31.25" waist, 39.375" hips - 33.9% body fat

Neck decreased 1/8" - Waist increased 1-1/8" - Hips increased 3/8"

Body fat increased 2%

MY BODY COMPOSITION

12.125" neck
32.375" waist
39.75" hips
0.514 waist-to-height ratio
0.814 waist-to-hip ratio
35.9% body fat

MY NEXT GOAL

12" neck
31.125" waist
39.375" hips
0.494 waist-to-height ratio
0.790 waist-to-hip ratio
34% body fat

To hit this goal, I need to lose 1/8" around my neck, 1-1/4" around my waist and 3/8" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

2272 calories
188.5g fat (74.7%)
118.6g protein
25.3g total carbs
7.4g fiber
18g net carbs

Awake - 9:00 am
Breakfast - 9:10 am - 9:30 am
3:30 hours fasting
Lunch - 1:00 pm - 1:40 pm
4:20 hours fasting
Dinner - 6:00 pm - 6:45 pm

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

MY SLEEP

Yesterday, I went to bed at 11:00 pm and read until 11:10 pm. I slept through the night and woke up with an alarm at 7:00 am.

JULY 18 - DAILY STATS

2011-07-18T08:09:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12.125" neck, 31.75" waist, 39.75" hips - 35.1% body fat
Yesterday - 12" neck, 31.25" waist, 39.5" hips - 34.4% body fat
Neck increased 1/8" - Waist increased 1/2" - Hips increased 1/4"
Body fat increased 0.7%

THIS PAST WEEK

Today - 12.125" neck, 31.75" waist, 39.75" hips - 35.1% body fat
One week ago - 12" neck, 31.75" waist, 39.625" hips - 35.1% body fat
Neck increased 1/8" - Waist decreased 0" - Hips increased 1/8"
Body fat decreased 0%

THIS PAST MONTH

Today - 12.125" neck, 31.75" waist, 39.75" hips - 35.1% body fat

One month ago - 12.125" neck, 31.125" waist, 39.5" hips - 34% body fat

Neck decreased 0" - Waist increased 5/8" - Hips increased 1/4"

Body fat increased 1.1%

MY BODY COMPOSITION

12.125" neck
31.75" waist
39.75" hips
0.504 waist-to-height ratio
0.799 waist-to-hip ratio
35.1% body fat

MY NEXT GOAL

12" neck
31.125" waist
39.375" hips
0.494 waist-to-height ratio
0.790 waist-to-hip ratio
34% body fat

To hit this goal, I need to lose 1/8" around my neck, 5/8" around my waist and 3/8" around my hips.

MY FOOD

I did not track my food yesterday. I ate normally for lunch and dinner, but ended up eating at my father's home for dinner. I ate the toppings only off of pizza, and it was very salty. I woke up very bloated this morning.

Awake - 5:45 am
Breakfast - 6:10 am - 6:40 am
5:05 hours fasting
Lunch - 11:45 am - 12:20 pm
5:40 hours fasting
Dinner - 6:00 pm - 6:45 pm

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

MY SLEEP

Yesterday, I went to bed at 1:00 am and read until 1:10 am. I was at my father 's house and did not get home until late. I slept through the night and woke up without an alarm at 9:00 am.

THE LEPTIN RESET DIET - WEEK 1 RESULTS

2011-07-17T09:25:00.000-05:00

I finished my first week of the Leptin Reset Diet. I tracked my food every day this past week on Fitday. Here are the averages of what I ate:

Since I started 1 week ago, I have:

Lost 1.25" total, which includes:
Lost 0" around my neck

Lost 0" around my biceps
Lost 0" around my bust

Lost 0.25" around my midriff

Lost 0.625" around my waist

Lost 0" around my navel

Lost 0.125" around my hips

Lost 0.125" around my thighs
Lost 0" around my calves

Lost 0.010 points off my waist-to-height ratio

Lost 0.013 points off my waist-to-hip ratio

Lost 0.9 points off my body fat percentage

Gained 0.9 points onto my lean body mass percentage

Lost 1.9 lbs. of body fat

Gained 0.1 lbs. of lean mass

Lost 1.8 lbs. on the scale

Weeks completed: 1

Weeks to go: 7

The Leptin Reset Diet

JULY 17 - WEEK 122 RESULTS

2011-07-17T08:42:00.001-05:00

I tracked my food every day this past week on Fitday. Here are the averages of what I ate:

I take my full measurements every Sunday. In the past week:

I lost a total of 1-1/4", which includes:
I lost 0" around my neck
I lost 0" around my bicep
I lost 0" around my bust
I lost 1/4" around my midriff

I lost 5/8" around my waist
I lost 0" around my navel
I lost 1/8" around my hips
I lost 1/8" around my thigh

I lost 0" around my calf

Lost 0.010 points onto my waist-to-height ratio

Lost 0.013 points onto my waist-to-hip ratio

Lost 0.9 points off my body fat percentage

Gained 0.9 points onto my lean body mass percentage

Lost 1.9 lbs. of body fat

Gained 0.1 lb. of lean mass
Lost 1.8 lbs. on the scale

Here is what I have lost so far, since starting to lose weight in February 2009:

A total of 37.125", which includes:
Neck - 13.75" to 12" - down 1.75"

Bicep - 12.5" to 10.75" - down 1.75"

Bust - 39.5" to 36.25" - down 3.25"

Midriff - 33.75" to 30.75" - down 3"

Waist - 35" to 31.25" - down 3.75"

Navel - 41.75" to 35.875" - down 5.875"

Hips - 45.5" to 39.5" - down 6"

Thigh - 25.75" to 22.25" - down 3.5"

Calf - 15" to 13.5" - down 1.5"

BODY COMPOSITION

TODAY

12" neck
31.25" waist
39.5" hips
0.496 waist-to-height ratio
0.791 waist-to-hip ratio
34.4% body fat

AT THE BEGINNING OF WEIGHT LOSS 2/22/09

13.75" neck
35" waist
45.5" hips
0.556 waist-to-height ratio
0.769 waist-to-hip ratio
44.8% body fat

Since my heaviest weight in February 2009, I have lost 1.75" around my neck, 3.75" around my waist and 6" around my hips. I have lost 10.4 percentage points on my body fat.

ONE YEAR AGO

12.5" neck
31" waist
40.25" hips
0.492 waist-to-height ratio
0.770 waist-to-hip ratio
34.4% body fat

In the past year, I have lost 0.5" around my neck, I gained 0.25" around my waist and I lost 0.75" around my hips. I have lost 0 percentage point off my body fat.

ONE MONTH AGO

12.125" neck
31" waist
39.5" hips
0.492 waist-to-height ratio
0.785 waist-to-hip ratio
33.9% body fat

In the past month, I have lost 0.125" around my neck, I have gained 0.25" around my waist and 0" around my hips. I have gained 0.5 percentage points on my body fat.

ONE WEEK AGO

12" neck
31.875" waist
39.625" hips
0.506 waist-to-height ratio
0.804 waist-to-hip ratio
35.3% body fat

In the past week, I have lost 0" around my neck, 0.625" around my waist and 0.125" around my hips. I have lost 0.9 percentage points onto my body fat.

MY NEXT GOAL

12" neck
31.125" waist
39.375" hips
0.494 waist-to-height ratio
0.790 waist-to-hip ratio
34% body fat

To achieve this, I need to lose 0.125" around my waist and 0.125" around my hips.

MY ULTIMATE DREAM GOAL

11.875" neck
26.125" waist
37.25" hips
0.415 waist-to-height ratio
0.701 waist-to-hip ratio
25% body fat

To achieve this, I need to lose another 0.125" around my neck, another 5.125" around my waist and another 2.25" around my hips.

If I reach this goal, I will have lost 1.875" around my neck, 8.875" around my waist and 8.25" around my hips since February 22, 2009.

JULY 17 - DAILY STATS AND MENU

2011-07-17T06:57:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12" neck, 31.25" waist, 39.5" hips - 34.4% body fat
Yesterday - 12" neck, 31.25" waist, 39.5" hips - 34.4% body fat
Neck decreased 0" - Waist decreased 0" - Hips decreased 0"
Body fat decreased 0%

THIS PAST WEEK

Today - 12" neck, 31.25" waist, 39.5" hips - 34.4% body fat
One week ago - 12" neck, 31.875" waist, 39.625" hips - 35.3% body fat
Neck decreased 0" - Waist decreased 5/8" - Hips decreased 1/8"
Body fat decreased 0.9%

THIS PAST MONTH

Today - 12" neck, 31.25" waist, 39.5" hips - 34.4% body fat

One month ago - 12.125" neck, 31" waist, 39.5" hips - 33.9% body fat

Neck decreased 1/8" - Waist increased 1/4" - Hips decreased 0"

Body fat increased 0.5%

MY BODY COMPOSITION

12" neck
31.25" waist
39.5" hips
0.496 waist-to-height ratio
0.791 waist-to-hip ratio
34.4% body fat

MY NEXT GOAL

12" neck
31.125" waist
39.375" hips
0.494 waist-to-height ratio
0.790 waist-to-hip ratio
34% body fat

To hit this goal, I need to lose 1/8" around my waist and 1/8" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

1925 calories
152.9g fat (73.4%)
112.7g protein
26.3g total carbs
6.5g fiber
19.8g net carbs

Awake - 6:10 am
Breakfast - 6:25 am - 7:00 am
5:15 hours fasting
Lunch - 12:15 pm - 12:50 pm
5:00 hours fasting
Dinner - 5:50 pm - 6:10 pm

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

MY SLEEP

Yesterday, I went to bed at 11:00 pm and read until 11:10 pm. I was at my son's house and did not get home until late. I actually slept through the night and woke up without an alarm at 5:45 am.

JULY 16 - DAILY STATS AND MENU

2011-07-16T07:51:00.003-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12" neck, 31.25" waist, 39.5" hips - 34.4% body fat
Yesterday - 12" neck, 31.375" waist, 39.5" hips - 34.5% body fat
Neck decreased 0" - Waist decreased 1/8" - Hips decreased 0"
Body fat decreased 0.1%

THIS PAST WEEK

THIS PAST MONTH

Today - 12" neck, 31.25" waist, 39.5" hips - 34.4% body fat

One month ago - 12" neck, 30.75" waist, 39.5" hips - 33.7% body fat

Neck decreased 0" - Waist increased 1/2" - Hips decreased 0"

Body fat increased 0.7%

MY BODY COMPOSITION

12" neck
31.25" waist
39.5" hips
0.496 waist-to-height ratio
0.791 waist-to-hip ratio
34.4% body fat

MY NEXT GOAL

12" neck
31.125" waist
39.375" hips
0.494 waist-to-height ratio
0.790 waist-to-hip ratio
34% body fat

To hit this goal, I need to lose 1/8" around my waist and 1/8" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

2088 calories
170.2g fat (73.4%)
112.7g protein
26.3g total carbs
6.5g fiber
19.8g net carbs

Awake - 6:10 am
Breakfast - 6:25 am - 7:00 am
5:15 hours fasting
Lunch - 12:15 pm - 12:50 pm
5:00 hours fasting
Dinner - 5:50 pm - 6:10 pm

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

MY SLEEP

Yesterday, I went to bed at 8:50 pm and read until 9:25 pm. I took 5mg melatonin plus 3mg time released melatonin. I could not fall asleep, even though I was feeling woozy from the melatonin. After I finally fell asleep, I woke up at 12:30 am with really bad cramps and had to run to the bathroom. The pain was so bad that I was having waves of nausea roll over me and I thought I was going to vomit. I went back to bed and fell asleep, but woke back up at 1:30 am with bad cramps again and ran to the bathroom again. The cramps and running to the bathroom lasted for at least 30 minutes. Every time I laid back down, it would hit me again. I finally went back to sleep and slept for about four hours. When I woke up, I was hit with the cramps again.

I got up for good at 6:40 am this morning.

I just bought the melatonin I took last night. For whatever reason, it is obvious that I am not going to be able to use it at all. Not only does it not help me sleep, but it makes me sick. This makes me sad, because I need to sleep, and melatonin always worked in the past. My hormone doctor is gone until Monday, so I will have to wait until then to talk to her about this.
I have got to get some sleep!

JULY 15 - DAILY STATS AND MENU

2011-07-15T07:28:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12" neck, 31.375" waist, 39.5" hips - 34.5% body fat
Yesterday - 12" neck, 31.375" waist, 39.625" hips - 34.7% body fat
Neck decreased 0" - Waist decreased 0" - Hips decreased 1/8"
Body fat decreased 0.2%

THIS PAST WEEK

Today - 12" neck, 31.375" waist, 39.5" hips - 34.5% body fat
One week ago - 12" neck, 31.875" waist, 39.625" hips - 35.3% body fat
Neck decreased 0" - Waist decreased 1/2" - Hips increased 0"
Body fat decreased 0.8%

THIS PAST MONTH

Today - 12" neck, 31.375" waist, 39.5" hips - 34.5% body fat

One month ago - 12" neck, 30.5" waist, 38.875" hips - 32.7% body fat

Neck decreased 0" - Waist increased 7/8" - Hips increased 5/8"

Body fat increased 1.8%

MY BODY COMPOSITION

12" neck
31.375" waist
39.5" hips
0.498 waist-to-height ratio
0.794 waist-to-hip ratio
34.5% body fat

MY NEXT GOAL

12" neck
31.125" waist
39.375" hips
0.494 waist-to-height ratio
0.790 waist-to-hip ratio
34% body fat

To hit this goal, I need to lose 1/4" around my waist and 1/8" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

2246 calories
183.3g fat (73.5%)
124.1g protein
24.9g total carbs
7.1g fiber
17.8g net carbs

Awake - 5:10 am
Breakfast - 5:20 am - 5:50 am
6:10 hours fasting
Lunch - 12:00 pm - 12:50 pm
4:45 hours fasting
Dinner - 5:35 pm - 6:10 pm

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

MY SLEEP

Yesterday, I went to bed at 8:40 pm and read until 9:00 pm. I had horrible sleep all night long into the morning. I did not fall asleep for at least an hour or more, and only slept about an hour, woke up and only dozed fitfully for the rest of the night. I laid in bed all night, thinking, "Come one! This is ridiculous!" Today, I am going to GNC to buy melatonin to try to get regulated.

JULY 14 - DAILY STATS AND MENU

2011-07-14T06:04:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12" neck, 31.375" waist, 39.625" hips - 34.7% body fat
Yesterday - 12" neck, 31.5" waist, 39.625" hips - 34.8% body fat
Neck decreased 0" - Waist decreased 1/8" - Hips decreased 0"
Body fat decreased 0.1%

THIS PAST WEEK

Today - 12" neck, 31.375" waist, 39.625" hips - 34.7% body fat
One week ago - 12" neck, 31.875" waist, 39.625" hips - 35.3% body fat
Neck decreased 0" - Waist decreased 1/2" - Hips increased 0"
Body fat decreased 0.6%

THIS PAST MONTH

Today - 12" neck, 31.375" waist, 39.625" hips - 34.7% body fat

One month ago - 12" neck, 30.75" waist, 38.875" hips - 33% body fat

Neck decreased 0" - Waist increased 5/8" - Hips increased 3/4"

Body fat increased 1.7%

MY BODY COMPOSITION

12" neck
31.375" waist
39.625" hips
0.498 waist-to-height ratio
0.792 waist-to-hip ratio
34.7% body fat

MY NEXT GOAL

12" neck
31.125" waist
39.375" hips
0.494 waist-to-height ratio
0.790 waist-to-hip ratio
34% body fat

To hit this goal, I need to lose 1/4" around my waist and 1/4" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

2107 calories
170.8g fat (73%)
122.6g protein
19.8g total carbs
9.1g fiber
10.7g net carbs

Awake - 5:50 am
Breakfast - 6:05 am - 6:40 am
5:50 hours fasting
Lunch - 12:10 pm - 12:50 pm
5:10 hours fasting
Dinner - 6:00 pm - 6:45 pm

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

MY SLEEP

Yesterday, I went to bed at 9:20 pm and read until 10:00 pm. I fell asleep easily and woke up once to go to the bathroom and had a little bit of trouble falling back asleep in my blacked out bedroom ( I even cover my alarm clock numbers to block out the light) and woke up without an alarm at 5:10 am this morning.

JULY 13 - DAILY STATS AND MENU

2011-07-13T06:51:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12" neck, 31.5" waist, 39.625" hips - 34.8% body fat
Yesterday - 12" neck, 31.5" waist, 39.625" hips - 34.8% body fat
Neck decreased 0" - Waist decreased 0" - Hips decreased 0"
Body fat decreased 0%

THIS PAST WEEK

Today - 12" neck, 31.5" waist, 39.625" hips - 34.8% body fat
One week ago - 12.125" neck, 31.875" waist, 39.625" hips - 35.1% body fat
Neck decreased 1/8" - Waist decreased 3/8" - Hips increased 0"
Body fat decreased 0.3%

THIS PAST MONTH

Today - 12" neck, 31.5" waist, 39.625" hips - 34.8% body fat

One month ago - 12" neck, 30.75" waist, 38.875" hips - 33% body fat

Neck decreased 0" - Waist increased 3/4" - Hips increased 3/4"

Body fat increased 1.8%

MY BODY COMPOSITION

12" neck
31.5" waist
39.625" hips
0.500 waist-to-height ratio
0.795 waist-to-hip ratio
34.8% body fat

MY NEXT GOAL

12" neck
31.125" waist
39.375" hips
0.494 waist-to-height ratio
0.790 waist-to-hip ratio
34% body fat

To hit this goal, I need to lose 3/8" around my waist and 1/4" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

2186 calories
184.8g fat (76.1%)
105.5g protein
25g total carbs
10.3g fiber
14.7g net carbs

Awake - 5:10 am
Breakfast - 5:30 am - 6:05 am
5:55 hours fasting
Lunch - 12:00 pm - 12:30 pm
5:45 hours fasting
Dinner - 6:15 pm - 7:00 pm

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 3-4 hours before bed.

MY SLEEP

Yesterday, I went to bed at 9:15 pm and read until 9:45 pm. I did not sleep well - lots of tossing and turning - in my blacked out bedroom ( I even cover my alarm clock numbers to block out the light) and woke up without an alarm at 5:50 am this morning.

VAT (Visceral Adipose Tissue vs. SAT (Subcutaneous Adipose Tissue)

2011-07-12T07:24:00.000-05:00

JULY 12 - DAILY STATS AND MENU

2011-07-12T06:24:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12" neck, 31.5" waist, 39.625" hips - 34.8% body fat
Yesterday - 12" neck, 31.75" waist, 39.625" hips - 35.1% body fat
Neck decreased 0" - Waist decreased 1/4" - Hips decreased 0"
Body fat decreased 0.3%

THIS PAST WEEK

THIS PAST MONTH

Today - 12" neck, 31.5" waist, 39.625" hips - 34.8% body fat

One month ago - 12" neck, 30.75" waist, 38.875" hips - 33% body fat

Neck decreased 0" - Waist increased 3/4" - Hips increased 3/4"

Body fat increased 1.8%

MY BODY COMPOSITION

12" neck
31.5" waist
39.625" hips
0.500 waist-to-height ratio
0.795 waist-to-hip ratio
34.8% body fat

MY NEXT GOAL

12" neck
31.125" waist
39.375" hips
0.494 waist-to-height ratio
0.790 waist-to-hip ratio
34% body fat

To hit this goal, I need to lose 3/8" around my waist and 1/4" around my hips.

MY FOOD

Click here to see my actual menu yesterday.

2176 calories
173.4g fat (71.7%)
123g protein
30.8g total carbs
15.8g fiber
15g net carbs

Awake - 6:00 am
Breakfast - 6:20 am - 7:00 am
Lunch - 12:00 pm - 12:30 pm
Dinner - 6:15 pm - 7:00 pm

The goal is to eat within 30 minutes of waking up, lunch 5-6 hours after breakfast and dinner 5-6 hours after lunch and 4-5 hours before bed. I missed those marks, so I'm going to try to do better today.

MY SLEEP

One of the really important aspects of the Leptin Prescription is to get proper sleep, so I'm going to really try to do better with my sleep, and, to keep myself accountable, I'm going to record my it.

Yesterday, I went to bed at 9:15 pm and read until 9:40 pm. I slept through the night in my blacked out bedroom ( I even cover my alarm clock numbers to block out the light) and woke up without an alarm at 5:10 am this morning.

JULY 11 - DAILY STATS AND MENU

2011-07-11T07:12:00.000-05:00

MY MEASUREMENTS

THIS PAST DAY

Today - 12" neck, 31.75" waist, 39.625" hips - 35.1% body fat
Yesterday - 12" neck, 31.875" waist, 39.625" hips - 35.3% body fat
Neck decreased 0" - Waist decreased 1/8" - Hips decreased 0"
Body fat decreased 0.2%

THIS PAST WEEK

Today - 12" neck, 31.75" waist, 39.625" hips - 35.1% body fat
One week ago - 12.125" neck, 31.875" waist, 39.625" hips - 35.1% body fat
Necl decreased 1/8" - Waist decreased 1-1/8" - Hips increased 0"
Body fat decreased 0%

THIS PAST MONTH

Today - 12" neck, 31.75" waist, 39.625" hips - 35.1% body fat

One month ago - 12" neck, 30.75" waist, 38.875" hips - 33% body fat

Neck decreased 0" - Waist increased 1" - Hips increased 3/4"

Body fat increased 2.1%

MY BODY COMPOSITION

12" neck
31.75" waist
39.625" hips
0.504 waist-to-height ratio
0.801 waist-to-hip ratio
35.1% body fat

MY NEXT GOAL

12" neck
31.625" waist
39.625" hips
0.502 waist-to-height ratio
0.798 waist-to-hip ratio
35% body fat

To hit this goal, I need to lose 1/8" around my waist.

MY FOOD

Click here to see my actual menu yesterday.

2028 calories
167.9g fat (74.5%)
104.6g protein
24.8g total carbs
11.2g fiber
13.5g net carbs

THE LEPTIN RESET DIET

2011-07-10T20:20:00.004-05:00

I've done the lower protein thing for two weeks now, and I gained body fat the second week.

Dr. Jack Kruse

Someone posted on the Atkins Community Forum about Dr. Jack Kruse, who is doing a lot of blogging about Leptin Resistance. He has his Leptin Prescription up on his website, and I have decided to try it, and I started this morning.

Here are the basics:

1. First, make sure you really are Leptin Resistant (LR) to begin with.

The easiest way to do so, if you're heavy, is to look in the mirror. If you're overweight, you definitely are LS. If you still have a large appetite and crave carbohydrates, especially at night, these are also signs that you are likely LR. If you are fit or in decent shape and not sure based upon the above symptoms I would tell you to go get a blood test and check your Reverse T3. If you are LR, it will be elevated. I also recommend simultaneously checking a salivary cortisol level. With LR, you will always see higher cortisol levels later in the day.

2. To regain LS follow a strict paleolithic diet as outlined in The Paleo Solution or the Primal Blueprint.

The type of fuel is important in eliminating the foods that cause Leptin receptors to become nonfunctional. These two books clearly outline a solid reference point to achieve this.

A. Try to eat as soon as possible upon rising in the morning. Make sure that breakfast has little to no carbs and has a lot of protein and fat. I use, as a general rule, 50-75 grams of protein with most patients. Some patients can use less and some need more. The key point of knowing how much for you is your hunger later in the day. If you remain ravenous you need to eat more protein in the morning. If you can hold off eating until dinner, you probably are at homeostasis for you. If you can skip both meals your likely are overdoing it at breakfast. As for sources of protein, I suggest pastured or organic eggs first, then leftover dinner scraps of grass fed meats/poultry/fish and a third option would be whey protein or protein shakes.

B. Try to limit carb intake to 25 grams if your are overweight by greater than 30 lbs. If you are fit and have a small amount of weight to loss (less than 30 lbs) you can titrate up your carb loads. Even then, I do not advocate potatoes or rice as some paleo diets allow for. You will be able to eat them eventually, but try to avoid starches until you have mastered your cravings and hunger. Do not count calories. It is not needed at this point. Any time I eat carbs, I use liberal amounts of butter, heavy cream, coconut oil and palm oil. I do not recommend other oils initially like olive oils or industrial seed oils. I would also avoid nut oils at the initial stages. My personal favorite is coconut oil because of the great metabolic effects of MCT and how it helps heal the guts of LR folks.

3. How you eat that fuel is MORE IMPORTANT than any other factor including the food itself.

A. Never snack at all. This is meant initially and forever. Snacking completely stresses the liver’s metabolism and is just not recommended. Your liver needs to relearn how to use gluconeogenesis normally again when you sleep and awake. Snacking just destroys timing and circadian clocks that work in unison with Leptin.

B. Try to eat three meals per day initially, but as your hunger and cravings fade, you can adapt to two meals per day.

C. Try to eat breakfast as early as possible from rising.

D. Do not work out before or after breakfast.

E. Try to allow 4-5 hours between dinner and bedtime.

F. If you decide to incorporate working out, do it after 5 PM.

G. Within an hour of sunset try to make your surroundings as dark as possible.

H. If you have trouble falling asleep, I suggest 3-5 minutes of body weight exercises right before bed (push ups or air squats are fine). Avoid this if your PM cortisol are high.

I. If you're inclined to, try becoming mindful when you first lay down. I use transcendental meditation techniques to help me clear my mind and concentrate on improving my thinking. (Optional, but is awesome if your PM cortisol are high)

4. Most people will notice a change in their cravings and hunger within 4-6 weeks.

Other changes I ask of my patients is to supplement with prescription-grade fish oils. The dose depends upon their HS CRP and salivary cortisol levels.

5. Signs that you are becoming Leptin Sensitive (LS) again:

Men will notice quick weight loss. Women will notice mood changes first (calmer/sleepy), and their sleep will improve. Their clothes will fit differently, but weight may not change drastically initially because of effects on the pituitary. This will change, too, if they continue moving forward. Both men and women: You will notice a change in your sweating pattern. You will also notice you have better recovery from exercise and your energy levels seem to have risen. Your hunger is gone and so are your cravings. And when you awaken you will feel very refreshed like you slept well. Generally, when the signs are all present, I then really push HIIT exercise with heavy weights.

**********

I had a couple of questions of Dr. Kruse, so I posted them on his blog. Here was my first post:

My reverse T3 is elevated, but my cortisol is not elevated in the evening, by blood and saliva tests recently. I have 15 pounds to lose that just won’t budge even after eating low carb for 2 years and Paleo for the past year. My body fat is 35%. I am a 55 year old female, peri-menopausal and on bio-identical thyroid, progesterone and testosterone. With elevated T3 and normal cortisol, could it still be LR?

Here is his answer:

If your Reverse T3 is up and you have 35% body fat, there is no doubt that you're Leptin Resistant. I'll bet that you likely have Pregnenolone Steal at the same time to get that result. 25 grams of carbs it is until your Reverse T3 falls and weight loss starts.

I also asked him this, but I have not had an answer yet:

Thank you so much! I guess that 25 carbs is total carbs and not net carbs. Lately, I have only been eating 80 grams of protein per day, split evenly between lunch and dinner – I have been skipping breakfast all together. I see that you say not to do that.

I have been thinking that it was too much protein that was causing the high body fat, and that is why I have cut it down to 80 grams. (I am only 5’3″ tall). I have never eaten more than 25 net carbs per day. I noticed that you said that people should eat 50 grams of protein within 30 minutes of waking, but that some people need less than that. I’m afraid that if I start eating higher protein, I will gain weight. By the way, I do not have carb cravings. I do, however have a huge appetite for a woman my size. I always feel like I want more to eat. I do not snack – I only eat at meals. I do not eat after dinner.

I already lift weights (HIT), but I only do it once a week and I will start doing that after dinner per your suggestion.

I guess my main concern is that if I increase my protein I will start gaining again. How is a person to know if they are one of the ones who needs less than 50 grams of protein at breakfast? Do you suggest that I just jump in and give it a try with the 50 at breakfast and then lunch and dinner without counting grams except for carbs to keep it under 25?

**********

So here is what I am going to do, and I'm going to try to stick with it for eight weeks:

Eat 50 grams of protein with liberal fat and little to no carbs for breakfast, immediately upon rising.
Eat a normal lunch, limiting total carbs to 12.
Eat a normal dinner, limiting total carbs to 13.
Eat nothing between meals.
Eat dinner no later than 6 pm.
On weight lifting days, do it after dinner.
Try really hard to be in bed reading by 9-9:30 pm and lights out by 9:30-10 pm.

********

As I mentioned, I did this for the first time today. I have not been hungry. I will post my menu tomorrow as part of my Daily Stats and Menu.

WEIGHTLIFTING BASELINE PHOTOS

2011-07-10T18:00:00.001-05:00

I took these photos today as "before" pictures, so I could have something to compare my "after" pictures to. In these photos, I weigh 146 pounds with 35.3% body fat. I hope to hit 25% body fat through proper, low carb eating and lifting heavy weights.