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,
Remission of pre-diabetes to normal glucose tolerance in obese adults with high protein versus high carbohydrate diet: randomized control trial
Results After 6 months on the HP diet, 100% of the subjects had remission of their pre-diabetes to normal glucose tolerance, whereas only 33.3% of subjects on the HC diet had remission of their pre-diabetes. The HP diet group exhibited significant improvement in (1) insulin sensitivity (p=0.001), (2) cardiovascular risk factors (p=0.04), (3) inflammatory cytokines (p=0.001), (4) oxidative stress (p=0.001), (5) increased percent lean body mass (p=0.001) compared with the HC diet at 6 months.
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.
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.
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.
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.
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):
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.
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.
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.
I gained several pounds after the fast ended but have dropped most of them in the last week. I don’t know if I would have continued to drop or not without the fast. I was gaining a pound a day or so, leveled out then started dropping quickly.
Not sure if this is normal or not. Plus during the days that my weight was going up my Blood Sugar was higher.
Did my third three day fast this past week. I find I can do them easily starting Monday after dinner and resume eating on Thursday. I lose around four lbs on the fast but a lb or two returned after the fast. Net seems to be a couple of lbs which is better than they would be if I had not fasted.
One of the better benefits is the dip in Blood Sugar during the fast. By the third day my numbers go from the low 80’s to upper 90’s. Meter shows my averages as 101-103 for the 7 day, 14 day and 30 day. That should be an HbA1C of around the mid 5’s. Still seeing a Dawn Effect every day and a drop by dinner time.
Still doing Intermittent Fasting and LCHF. I eat on a 20 hour fast four hour eating schedule.
My work scale shows I have lost around 46 lbs so my guess is that I am down about 50 lbs in three months.
From (Ketone body metabolism and cardiovascular disease):
Ketone body oxidation becomes a significant contributor to overall energy metabolism within extrahepatic tissues in numerous physiological states, including the neonatal period, starvation, postexercise, and adherence to low-carbohydrate diets, when circulating ketone body concentrations increase from ∼50 μM in the normal fed state to up to 7 mM. Circulating ketone body concentrations rise to ∼1 mM after 16–20 h of fasting in healthy adult humans but can accumulate to as high as 20 mM in pathological states like diabetic ketoacidosis
Therefore, the metabolism of ketone bodies may influence numerous human disease states relevant to cardiovascular disease, including obesity, diabetes, atherosclerosis, and heart failure.
I am starting an Open Source Hardware/Software project to provide support to a Nutritional Ketosis lifestyle. I am calling this the OpenKeto project.
Here are some sensor parts:
OpenKeto GitHub site – Where to find source code/schematics.
More to come.