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Weight History
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19 January 2021
Not overeating on the day after a 36-hour fast has been more of a challenge for me the closer I've gotten to my target weight. I eat a reasonable breakfast, but I get hungry again pretty soon after, and then I keep eating, sometimes even giving myself "permission" to snack on things I wouldn't normally eat when trying to lose or even just maintain weight.
But yesterday I found that having condensed most of my normal calories into the eight hours following my first meal at 6:30 a.m., and keeping an eye on my macros during that time, I didn't feel the need to keep eating after that. I did have some vegetables (Brussels sprouts) later in the afternoon, and a bit of a snack in the evening, but nothing to throw me too far off. The result was that I gained back one pound (presumably in large part by storing some glycogen and water back up) rather than the two or more that I have after other recent fasts. Single-day scale results aren't always reliable, but I think my approach (getting the right macros in early in the day and then stopping) was a good one for me, and I'm going to keep trying it.
For those who do intermittent fasting by skipping or delaying breakfast, more power to you. The bulk of the intermittent fasting advice seems to suggest this strategy. But for those who find that challenging, or who aren't currently doing intermittent fasting per se but find hunger on a diet to be an issue, consider an "early feeding" regime.
The good news for people who want to try this method is that at least one study has shown that eating earlier in the day produces better results for intermittent fasters than eating later.
But again, if delaying breakfast is how you like to do it, keep doing what works for you. And then there's the play-it-by-ear method, which is what I myself do most days. :-)
Weight:
Lost so far:
Still to go:
Diet followed:
82.6 kg
8.2 kg
3.3 kg
Not Applicable
(6 comments)
Gaining 3.2 kg a Week
18 January 2021
Weekly 36-hour fast number 15 complete.
This one was actually about 44 hours. I missed my weekly one-pound goal (the scale showed the right number at first and then jumped back up!), but I did end up 0.6 lb lighter than last week, so I avoided a second setback week in a row. I thought I would hit my goal based on past fasting performance, but a carb-loading pancake breakfast on Saturday (my last meal before my fast) is probably what prevented that. (In other weeks I've restricted pre-fast carbs but kept my protein up.)
I hadn't had pancakes in forever, and they were delicious.
I think that in this last stretch I'm going to change my weekly goal to simply "lower than last week", instead of aiming specifically for at least a pound.
So, onward and downward.
Weight:
Lost so far:
Still to go:
Diet followed:
82.2 kg
8.6 kg
2.8 kg
Not Applicable
Add Comment
Losing 7.0 kg a Week
17 January 2021
My progress has been a little slower since Christmas, but I remind myself that there's no rush.
And while I may not be speeding to my target, this week has been my lowest-average-weight week so far, and with my weekly fast in progress today, I'm on track to achieve my weekly goal by tomorrow morning.
Weight:
Lost so far:
Still to go:
Diet followed:
83.2 kg
7.6 kg
3.8 kg
Not Applicable
(4 comments)
Losing 7.0 kg a Week
16 January 2021
I ate a bit too much on Monday, and then for a few days I did pretty well, with lots of protein and vegetables, and without overeating, until movie night last night.
I'm not going to let this week be a second backtracking week in a row. To make sure I don't, I'm going to start this weekend's fast a bit early today. We need to replenish some of my grocery staples anyway. :-)
I watched a couple of Thomas DeLauer's YouTube videos this week. (I'm often trying to get more information about whether what I'm doing with fasting is okay, healthy, etc.) He's big on ketogenic dieting (that's not my particular wheelhouse, though I now understand that longer fasts are themselves ketogenic), and also on periodic fasting (which is more my thing). According to his thoughts on fasting, I might be missing out on some of the health and longevity benefits of deep fasting because on fasting days I take some vitamins and fiber and have some almond milk in my coffee. (He's okay with electrolytes, though.) The idea is that more complete deprivation during a fast turns on certain beneficial protective gene processes. I don't know if I believe all the hype around fasting benefits other than hormone regulation and weight loss, but I'll give that some consideration.
Weight:
Lost so far:
Still to go:
Diet followed:
84.2 kg
6.6 kg
4.8 kg
Not Applicable
Add Comment
Gaining 3.8 kg a Week
15 January 2021
Weight:
Lost so far:
Still to go:
Diet followed:
83.6 kg
7.2 kg
4.3 kg
Not Applicable
Add Comment
Gaining 1.9 kg a Week
PhatPhrog's Weight History
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