Two Ten Day Fasts Last Month

Last month (March ’17) I did two extended fasts. I separated the two fasts by four days. The fasts were both ten days.

I tracked a bunch of numbers during the last fast including my Blood Ketone levels. I bought a Precision Xtra meter to measure Blood Ketones. The meter cost $25 on Ebay.

The meter comes with no strips. The strips are really expensive, at about $3 a strip. They are more accurate than any other home method of measuring Blood Ketones.

Blood Ketone numbers greater 0.5 indicate that you are in Ketosis. I saw numbers as high as 6.8 while doing extended fasting. Most non-fasting days I get values around 2.0.

 

 

Ketonix Notes

The Ketonix 2017 model that I recently purchased has been disappointing. Previous year models seemed to work better for others.

Seems that the reason they were better was that the previous models used a different unit of measure and produced a wider range of “normal” Ketogenic readings.

The new scale is in PPM which is a lower scale than the previous model used. From the article: Measuring breath acetone for monitoring fat loss: Review

In normal healthy individuals, BrAce can range from 0.5 to 2.0 ppm. Adults on ketogenic diets (e.g., high fat with low carbohydrate) can have elevated levels of up to ∼40 ppm.

The article includes a graph which has the same data:

This actually correlates to what I measured with my Ketonix. I got numbers from 4 (in Ketosis) to 22 (when fasted 10 days).

That correlates to the scale above which shows a Ketogenic Diet in an adult to go from 2 to about 40.

The problem is that the middle of this Ketogenic Diet scale is 10. It took me several days of fasting to get to this level. So for normal Ketogenic dieting there’s not enough scale to blink the colored LEDs on the unit. If you look at the fasting scale you can see I never reached the higher levels I should have been seeing at 10 days into a fast.

Seems like the unit sort of works and sort of doesn’t work. If it is accurate for PPM then I would never see a number above 50% if I was at the very top of the Ketogenic diet scale – which is not realistic.

 

Blood Glucose Levels Over the last Three Months

Here are my blood glucose numbers over the past three months. I have been fasting the last week so the number are lower during the fast. This is an average of 113, and a HbA1c of 5.7. The normal range for level for hemoglobin A1c is less than 6%. Note that I am still taking Metformin. I am also doing High Carb, Healthy Fats plus Intermittent Fasting.

Seven Months Later – Still at it

It has been seven months and I am still doing well on this diet.

Total weight loss has been almost 70 lbs. Weight loss is slower now but I’ve either been dropping or steady for the past couple of months. My goal weight is still 50 lbs or so away.

Nuts seem to be my weakness. I can eat a 10 oz container of Macadamia nuts (at 2200 calories) and still want more. I have managed to stay keto every day for the past 7 months with no cheat days. I know what would happen if I cheat.

I have not been bike riding since I got the new trainer three months ago. I have done zero exercise but I have been a lot more active since I am so much lighter. I am considering starting to ride the trainer to get ready for the summer.

I hired a housekeeper to do a deep cleaning but have been able to keep the house cleaner generally now since I have more energy.

Blood sugar numbers have been great as well. Still taking Metformin (when not extended fasting). Blood sugar numbers have been in the 100-110 range except in the early morning when they are typically about 10 points higher.

I still do OMAD (One Meal a Day) intermittent fasting.

I am going to start another extended fast today. Last two were 10 and 9 days. I’d like to make it another 10 days this time.

Thoughts on Fasting

I just finished something that most people would consider unthinkable. I just did a ten day fast and it was really easy. Here’s some thoughts on why it was so easy.

1 – Coffee.
2 – I am still 60+ lbs overweight.
3 – I am a meat eater so eating my own body (which is what fasting is) is easy for me.
4 – I have been on a ketogenic diet for 4 months now and am constantly in ketosis the whole time.
5 – I am a Type 2 diabetic who never got below 72 for blood sugar during the fast. Typical number was more like 85.

 

Extended Fasting

Not sure if I posted this or not but I am on an extended fast. I started this nine days ago and the only thing I have had since then is coffee (2-3 thermos’ a day) with a small amount of coconut oil in the coffee. I have added salt to my coffee on occasion as well. Tomorrow is Thanksgiving so I am ending the fast to eat with my kids. That will be a ten day fast.

This was a breeze. I feel like I have a bunch of energy. I even cleaned the house which is really strange for me.

Blood sugar numbers have been spectacular. Here’s the past two weeks.

two-weeks-ending-2016-11-22

I started the Extended Fast on Mon Nov 14. As you can see my blood sugar numbers are very good.

I stopped taking my Metformin a few days in because my blood sugar numbers have been really good without it. About a week later the numbers are still great. In fact, with lows in the mid 70’s I would not want the numbers much lower. I am still seeing a Dawn Syndrome effect but the number is still pretty low. Here’s my hourly modal numbers over the same period. You can see the effect of the Dawn Syndrome although it is difficult to tease out the fasted and non-fasted numbers since the period covered is two weeks.

two-weeks-ending-modals-2016-11-22

I have had no negative effects from the fast. Whenever I feel a leg cramp coming on I add salt. Whenever I feel lightheaded, I also add some salt.

I have been taking a multivitamin and my daily vitamin D every day. I am also taking a Calcium Citrate a day.

My weight is down about 15 lbs but I expect to regain about half of that.

Three Months – No Insulin

I’ve got a reason to celebrate today. Three months – no Insulin. So obviously I am not dead but what happened with my daily blood sugar numbers? My meter only goes to one month on the average but I downloaded the data and here’s what it looks like (averaged over three months):

abg-3months-2016-11-12

All of the daily averages are in the 80-120 range. My overall average is 101.5. That works out to a HbA1C value around 5.2. I haven’t had it tested yet but would expect my value to be somewhere around that number. That is pretty great.

I also went below the 50 lb scale drop on the work scale this past week so the weight loss is going really well also.

Clothes don’t fit all that well anymore though. I need a better belt and some new pants. I’ve been wearing XL tee shirts this past week too.

 

 

Four Day Fast

I did a four day fast from Monday evening through Friday evening this week. Easy breezy. Really easy. Felt strong and like I could have gone on for several more days easily. Think I might try a 7 day fast next.

What happens to me during a four day fast?

My Blood Sugar drops. My afternoon lows on the fourth day were 77. For several readings in the afternoon.  Here is my average of the four days of the fast.

abg-5dayfasting-2016-11-11

My weight drops. Around a pound a day maybe more although by calories count it has to be less than a pound a day. That’s because my expenditure is around 2500 calories a day and a pound is 3500 calories a day. That works out to less than a calorie a day.

I experienced no appreciable hunger and the bit that I did have was transient. Even the box of fresh donuts in the kitchen had no real appeal to me.

Mood was fairly flat which can be a bummer but it’s good to not be fed for flattening out ones mood.

Ordered Dr Jason Fung’s book on Fasting.