I started a new fast on Sunday so I am at day 4 now. So far it is going very well. Not very hungry and not too grouchy (that I can tell). I’ve dropped off half the weight I regained over the four days of eating.
Stopped taking Metformin on the third day of this fast. My blood sugar numbers are up a bit but still on the low end. By dinner time last night my Blood Sugar was 88.
Considering starting up some exercise. Not for weight loss, it might in fact hinder some weight loss. More to work on my Blood Pressure. I have had a nice mountain bike since 2007 but I rarely ever ride the bike. So I bought a trainer which is attaches to the rear tire and turns the bike into a stationary bike.
One of my Keto/fasting heros, Tom, uses an ap called Kinomap. It lets you ride in different places in the world where people have recorded videos of their rides.
I pulled the bike out of the basement, cleaned it off and pumped up the tires. Hopefully I will be in riding shape by Spring. There’s a great bike trail very near to here,
Two status reports in two days! Don’t want to set a record. On vacation from work and kids are in school so I have time to myself.
Bought a new scale
Yah, I know. Should really just ignore the scale entirely but I am a data driven guy. My other scale is a purely mechanical scale and the results were all over the place. The new scale has some fancy features like it measures my body impedance and determines BMI (says I am 34 BMI which is correct), percent body weight as water (shows me at 28% which is pretty low).
The good part is that the weight it shows is consistent but not exactly the same every time I step on. We have one at work that remembers if you stepped on it earlier and lies about it’s own accuracy by telling you the same number. It doesn’t have wireless and the numbers go by pretty fast. I recorded them with my tablet audio and will track them on a spreadsheet. Perhaps every day, perhaps not.
It has been a while since I last posted a status. Things are going very well. My weight loss is at a slow and steady pace of a lb or two a week. I am down around 40 lbs now from when I started. Remember, a caloric deficit of 500 calories a day will only yield 3500 calories a week or a pound loss per week.
My main goal of getting my Insulin Resistance under control is difficult to measure since there’s no “Home IR kit” out there yet. But I’ve stayed off Insulin and and keeping up the Metformin oral medication.
I was having some problems with cramping (legs mostly) which was due to electrolyte balance. Increased salt, adding a daily multi-vitamin plus Calcium Citrate is working well with no cramping symptoms anymore.
Blood sugar has been steady as a rock. My 30 day average has 100. That translates to an HbA1C of 5.1. Also, I tend to test when I wake up and then two hours later (when the Dawn Syndrome peaks) so the numbers that I get are averages of all of the day’s numbers. My average may be slightly lower than 100. Here are the numbers from my last two weeks.
Got a better chart of my Blood Glucose daily averages.
Weight has not been dropping as quickly but it’s still going down. That’s pretty normal. I’ve been in ketosis everyday per the stix and even the blood alcohol meter.
Things are going well. Weight loss has slowed but my Blood Glucose numbers have been great. Here’s my before/after numbers on a chart:
I started eating LCHF and IF about 8/1/16.
Wow. Completed a 50 hour fast yesterday.
Here’s my Blood Glucose over the last week.
Nice drop while fasting. Took 1 less Metformin each day.
My week long mini-stall ended. Down several lbs. Total on work scale is 26 lbs in 5 weeks. Probably more than 30 lbs since I wasn’t weighing myself that first week.
I woke up today with a blood sugar of 92. I also went to bed last night at 92. Two hours later I was at 120. Still, nothing to fret about there. Two hours after that and I was at 108. Homeostasis – the body works very hard to establish a set point.
Dinner last night was pretty good. Went to Applebee’s and had the Shrimp ‘N Parmesan Sirloin Steak.
Asked for some butter for my steak. Slathered the butter like it was a slice of cheese on the steak. It was awesome.
My two sides were the garlicky green beans (7 net grams of carbs and 15g of fat) and fire grilled veggies (8 net grams of carbs and 13 grams of fat). Both were really tasty but not something I would have normally ordered. Watched everyone else at the table eat breaded fried food. I felt like the winner.
Had about a half a Coors Light and it tasted like crap so I gave it to one of my over 21 kids to finish it off. Probably another couple grams of carbs for a total of around 20 grams for the day.
I think I have been eating too much protein. I probably should be eating something like 75 grams of protein a day. That’s close to what I ate yesterday. Felt like a good number to eat.
Still at it. Blood Sugar has been great. Woke up to the highest number I have seen in a while (121). Funny, but I would have been excited to see that as my daily high any other time. Has been dropping all day and is now at 106. My average has been 110.
I broke down and bought a new OneTouch Ultra 2 meter since it has a connector for downloading to my computer. Bought it at Walgreens for $20. Also, bought a USB cable for the meter from ebay (a little cheaper than the one on the OneTouch site).
Weight is down a pound or two this week. Not much of a drop but there’s a normal leveling out at a month or so in. Add to that the weight that I was stalled at was my 1992 weight that I was at for a while in the past.
Still doing LCHF eating. Last night I had two substantial steaks. Unfortunately, they had the fat cut off them when I purchased them. I did supplement them with butter – a nice slice each. Had my usual pile of green olives, some parmcrisps and some pork rinds. Made sure to drink my Apple Cider Vinegar before dinner as well.
I think that the reason my blood sugar was up just a bit today (and still in the very safe region) is the two steaks I had yesterday. They were a total of 400 Kg. That is 76 grams (684 cals-63%) from fat and 100 grams (400 cals-27%) from protein. Good thing I added the butter.
Still doing the IF. Right now it’s 1:30 PM and I haven’t eaten since yesterday at 5-7PM and I don’t feel hungry in the slightest.
Two of my sons are doing Intermittent Fasting. One is also trying LCHF at the same time.
Today is the third day I have been off Metformin. My Blood Glucose numbers have tended up but not horribly. About 10 increase. I am no longer seeing numbers from 95-115 and am now seeing numbers from 105-125 instead. Not too bad really. If the upward trend continues I will add back in Metformin. If it flattens out I will stick with removing Metformin. If Metformin reduces gluconeogensis by 33%, I really don’t see it in my own numbers. I should be seeing numbers that are 33% higher not 10% higher.
Work scale shows I am down 23 lbs since Aug 5th. I started about July 31 (four weeks now). Not sure what my initial weight was but my guess is that I am down about 30 lbs so far.
I am going out for dinner with the kiddos tonight so it will be out to somewhere that I can do LCHF easily. We have done Jimmy John’s (order the lettuce wrap and the JJ Gargantuan) as well as Five Guys Burgers and Fries (skip the fries and order the burger “bunless”). Harder to find suitable choices at places like Applebee’s.
Still doing the Intermittent Fasting (IF). Yesterday I ate from 5 PM to 6:30 PM with a final snack at 8:30 PM of some ParmCrisps.
I am now at my 1992 weight. I remember the weight very well since I had started a new job with a very tight deadline. It meant I worked 60 hours a week for the first six weeks of the job. The company brought in pizza for us every night and I gained weight. When I got around to weighing myself that meant I was up. That’s the number that I remember. The good news is that I am at that weight now. Not too bad to be at the same weight I was at 24 years ago.
Wish I had weighed myself at the start of this. I am down more than 20 lbs so far for sure.
Didn’t take Metformin yesterday. My waking Blood Sugar was 101 which is a bit higher than yesterday. I am going to try this out for a couple of days to see if there’s a change.
Still doing LCHF+IF (of course).