Rats, I just messed that up! Oh, well <sigh>

Here’s to the fast trackers, a great bunch of intermittent fasters who support each other and solve problems together!

Thank you very much, that was wonderful.

You are the best, Jojo!

My husband does not snore! 😉

My half pound got me to 2 lbs. for the week for the first time in a long time!
I am not a huge fan of B2B either, but I do like 24-hour. I have to keep very busy for the last 2 hours to avoid eating, but it is doable. I was only thinking B2B because I would like to do 3 fasts this week, and I know Wednesday will be an easy fast day. I would like to avoid a Friday or Saturday fast. Today won’t be too hard because I am busy at work and then driving for a few hours. Also, I do not feel like eating today because I had to practically stuff myself between 6:30 and 7:30 last night to get all my calories in! Clearly still need some tweaking with the 16:8 non-fast days.

@jip, Hooray for you! Congratulations!!

We welcome all strivers, Amy! Check out the posts from the beginning for tips & tricks!

One thing I used to do.

Is determine wether I would be active or sedentary.
Then do calculations on what it would take to maintain my weight over Seven days. Then plan my menu and routine to fit myschedule. Underestimate by 1000 calories.
Then I would subtract 3400 calories from food For the week.
Add 2400 calories of exercise. So basically I would try to lose 1and 1/4 lb from calorie restriction, and 3/4 from exercise if I was able.

I found that I had a lot more energy for feed days to exercise with Especially right after eating . However on fast days I would exercise moderatly just before eating. Because the exercise always brought on hunger.

By the end of the week I would see may be a pound maybe not. Was very frustrating.
Overtime I came to realize I was having water weight fluctuations. So I started weighing in at the end of month. There was seeing 4-8 lbs of loss. I have to say I didn’t start trying for two pounds until I started 4:3

http://www.livestrong.com/article/90674-natural-prevent-reverse-bone/
Quick read.

Ok this is what I’ve been thinking. With fewer protein intake of fasting , many of the common foods we eat regularly are missing or at least eaten on fewer occasions. A reverse look at what to eat FOR boneless. What about not removing the foods in the first place? Too much to ask to eat fish? How about Plums?

jojo, I felt badly this morning when I saw I had posted the 500th message instead of the 499th, and then really bad when I read your lovely poem! Thanks for all your hard work!

Low-carb vegetarian is almost an oxymoron, lol. Think cheese and nuts. I find it seriously difficult to come up with 300-calorie vegetarian dinners (when I keep the carbs really low) that are not based on eggs or tofu. At 500 calories I feel like I can let a few carbs in and still get my nutrients by combining proteins from different sources. There is a “New Atkins for a New You” book out by Westman, Phinney, & Volek that is research-based and that may have something in it about doing low-carb as a vegetarian. I may check it out.

My doc heartily endorsed my plan to switch from losing weight to maintaining and shifting focus to trying to gradually improve fitness. I ‘fessed up about not having gone to PT this month, asked for new prescription for it for the purpose of designing a home exercise program for me with the goals of increasing core strength, balance, flexibility, and upper body strength while protecting my back, neck, right shoulder, and left knee from any further injury. I will go into the city for it to the office where I see him so that, if I feel like the PT and I are not communicating well, I can ask them to call him. I made an appointment to start next Thursday. My plan is to maintain at starting weight minus 40 pounds plus or minus 2 pounds, so from 115-119 pounds (8st. 3lb. – 8 st. 7lb., 52.3-54.1kg.). Since my scales have not seen 115 yet, I will have to be careful. They read 117 this AM. Going to weigh daily in the beginning of maintenance, not going to let anything get away from me. Going to ease back slowly, doing 2-1/2 fast days this week rather than 3, and staying mindful of what I eat on the other days. My maintenance TDEE is estimated at ~ 1500-1700 calories. To be on the safe side, I will think 1500. Not that I count them exactly, but on non-fasting days I do try to eat ~ 200-300 calories at breakfast, 300-400 calories at lunch, and then have what I want for dinner (within reason), including a bit of a treat. If my weight creeps up with this, I will either resume 4:3 or add 2 16:8 @ 50% days to 5:2. If I get really fit I can consider going for more leanness, since I would like to reduce my middle a little bit more, but at my postmenopausal age being very lean but not fit is probably not the best health choice. My doc says the weight always comes off the middle bit last 🙁 Oh, how I would like an hourglass figure, lol!

It was beautiful out today, so I did my banking and pharmacy errands in the Rittenhouse Square area of the city (between my doctor’s office and the train station), spent some time at Barnes & Noble, where I bought the summer issue of ‘Vogue Knitting,’ then treated myself to a new lipstick at Sephora, had fun looking at all the makeup. My chocolate yogurt breakfast and some strawberries kept me going strong until I got home at 2:30, then had leftovers for lunch. After a trip to the co-op I’m at 9,900+ steps and still have Zumba class to go to this evening 🙂

Welcome, amzta 🙂 I haven’t lost 2 pounds per week, but, rather, 40 pounds in 40 weeks, but they put up with me here anyway 😉 We’re about being goal-oriented and positive. I have a ton of medical problems, felt like a pound a week was spectacular weight loss for myself. I did it with 5:2 plus gradually increasing my walking to an average of at least 10,000 steps/day. I was also quite mindful of everything I ate on non-fasting days, weighing out my portions of some foods, but not actually counting calories. I do limit, but don’t totally avoid, refined carbs. After losing about 20 pounds, I started going to a Zumba class once a week; now I go to two Zumba classes a week and have taken baby steps toward strengthening core and upper body. The last few weeks I added a day where I did 16:8 @ 50% of calories, this became 4:3 for the last 2 weeks. This was because, the smaller you are and the less body fat you have, the harder it gets to keep losing, and I was anxious to reach my goal. Now I get to take on the challenge of keeping the weight off 🙂

Dang@ I didn’t get to edit my post uuugh.
Next I’m going to try to put time and effort Into jojo egg issue!

By looking over the macro nutrients of an egg. And finding other whole foods with the same ratios.
Carb/fat/protein
3%. 62% 35%

Harder to do from iPad

http://nutritiondata.self.com/foods-012999000000014052034.html?maxCount=4

Looks like seeds , pumpkin or squash seeds are close to the maro nutrients.
However looking at the micro nutrients the pumpkin seeds aren’t off the chart , but might as well be!
I eat pumpkin seeds all year round , but they are inflammatory. I’ll keep looking

Hmmm. Pumpkin seeds, 2 dried plums,1 dried apricot. Porridge. With coffe sweetened with stevia would get my highest thumb up! Followed by weights exercise, rather than cadio.

A red kidney bean lunch with blueberry or dandelion tea for anti oxidants.
Catfish with red sweet pepper , and 1 hot serrano pepper. With green tea and lemon/ stevia

I’ll try menu and see.
,

@samm, most of what I see about pumpkin seeds (pepitas) says they are anti-inflammatory. I eat them raw in salads and have not had any issues. What do you mean that they are inflammatory?

Disregard my pumpkin seeds info . I had a page bookmarked which has changed . I have conflicting info ???

Thanks Jojo.

Yeh some people just don’t appreciate some of due need to watch what we eat and drink. As I say this, the girl opposite me in the dressing room is tucking into a nice breakfast croissant! -_-

My problem is at work, food is served for us, a choice of vegetarian or normal menu, so you can’t always find out the carlories, (especially as I am in Germany and don’t speak German) but there is usually a good salad bar, so I always stick to that!

Simcoeluv
I can’t thank you enough. Taking the time to put this information together.
The longer I’m on the medication , the more I may become dependent and resistant to it.
It’s good to see the diet/fasting approach open to the public.

My understanding is it cant be reversed entirely, however , by weight loss and diet, monitoring. A person can get off medications for it. However the diet and monitoring remain. Most medications no longer cause the drastic high and low spikes making medications more agreeable with whatever we eat. However diabetes is a long term effects, that can also cause sudden issues with gang green , and Heart Health .

If I were to say what is the most effective approach to diabetes. Probably fasting ! Not just the restriction, but the ability to exercise and maintain proper sugar levels. It’s my understanding that exercise cause a harmful fluctuation. Where as fasting and exercise the fluctuation isn’t as great. Very elusive.

The goal isn’t to cure diabetes , but to get off medication for it.

I look forward to watching the videos. I hope to learn more.

Jojo, hope your day of food and rest will help. Though I know that a day of rest for you is an active day for most people! Have you tried the 2-2 fast before? I think I would have a big problem getting through the night without eating. I can do the 7-7 fast without a problem.

unexpected long day today! tomorrow!

Hi Deelite! 2-2 and 7-7 are variations on fast days. For 2-2, you would have your last meal at 2pm one day, and fast until 2pm the next day, for a full 24 hour fast. For 7-7, I finished a regular meal at 7 pm Tuesday, and didn’t eat anything except water and coffee until 7 pm Wednesday, when I had a 500- calorie dinner.

What kind of performances are you involved in? I hope your rehearsals go well. I find fasting much easier when I am too busy to think about food!

Good morning, Amy! We love info on this thread, and it sounds like you have a good plan in place! Good luck!

Hey ply, I might the 7-7 diet some time. Sounds a little more manageable than the 2-2. But hey you don’t know until you try. I am a professional ice skater. It sounds glamourous but actually it’s tough, Especially trying to be a specific weight. The gala we have on Saturday is actually on roller skates!! Haha surprisingly it’s very different than ice skating.

Amzta- sounds like you have this down! Haha
Check out this website, I really love it. It has loads of workouts you can easily follow, nutrition tips and recipes
http://Www.neilarey.com

Interesting article about exercise. Some of you have the right idea with your sports & fun exercise routines!

http://well.blogs.nytimes.com/2014/06/04/losing-weight-may-require-some-serious-fun/?_php=true&_type=blogs&smid=fb-nytimes&WT.z_sma=HL_LWM_20140506&bicmp=AD&bicmlukp=WT.mc_id&bicmst=1388552400000&bicmet=1420088400000&_r=2&amp;

franfit:

While Dr. Fung does not detail his diabetes treatment plan in his lectures, you can surmise what it is by listening to them all. I’m going from memory, but my guess would be – and it is a guess – ADF combined with a high saturated fat, high fiber, low sugar (especially fructose), low processed carbs (bread, etc.), and moderate protein (staying away, perhaps, from dairy whey and fish protein) diet. He also advocates taking vinegar because it slows down the body’s processing of carbs and reduces the blood sugar spikes they cause. Additionally, he feels there should be at least 14 hours between last and first meal to allow the body to have an insulin free time.

Under his theory, the ADF is used to slowly deplete the body’s store of glucose. The dietary part reduces glucose build-up so the gains from ADF are not wiped out by the meals the patient is eating. The saturated fat is necessary for both the mandatory nutrients it provides and the protective effects it has against stroke and heart disease. In addition, of course, to the fact it provides energy without spiking blood sugar. The fiber comes in with most veggies’ natural fiber content, although I would suspect he might have fiber supplements somewhere in the plan. The fiber also slows down the conversion of carbs into blood sugar and reduces the blood sugar spikes. The lower protein is a little puzzling until you recognize that while protein does not raise blood sugar levels, it does raise insulin levels. This is important because of his theory that raised insulin levels cause both obesity and diabetes. It appears whey and fish protein raise insulin levels a little more than other meat proteins. The low sugar/low processed carb levels are obvious, as they spike blood sugar and cause high insulin production. The use of vinegar to moderate carbo caused blood sugar spikes is not widely known, but my mother used to tell me ‘vinegar is healthy’, so I guess people have known about it for some time, although perhaps not with the blessing the current research provides.

I first heard about Dr. Fung late last year and I don’t think he has a multi-year track record on how his plan works. However, he has been treating diabetics conventionally for over a decade and it appears he is having great success with his new IF/dietary approach. I have no knowledge or opinion one way or the other, but I find nothing in his theory or approach that I just jump up and down and disagree with.

All this to say that a high saturated fat, moderate protein and low carb diet seems to work quite well for diabetics, too.

franfit:

You are right. When your schools, your doctor and your government all teach you one thing for fifty years, it is hard to believe anything else. It reminds me of a long time ago when, after you graduated from the top university on the planet, having taken classes from the top professors alive, you absolutely, positively knew that the world was flat — because that is what they taught you.

Again, the lectures are about an hour apiece and boring if you are not interested in the topic. If you are interested in the current research on fat, I think number 6 is the one that addresses the fat issue.

jojo, I am happy to hear that you seem to be starting to recover 🙂 Of course I’m flying the flag for you, and you’ve been putting in a ton of extra effort this week! It’s hard to keep going the way you do when ill.

The ‘healthy living advisor’ seriously needs to start keeping up with current research on what constitutes healthy living. You should start eating more carbs so your body will stop burning its fat stores, making it excruciating to try to lose weight? I don’t think so! And this is from someone who, as a mostly vegetarian and someone who actively avoids eating too much protein because of kidney disease risk, does eat a fair amount of carbs. Thank goodness I seem to be reasonably carb tolerant! As long as I eat them as part of a mixed meal, with plenty of protein and fat, I seem to get along fine; but if I eat a mostly-carb food all by itself, or a meal that’s mostly carbs, I’ll be hungry in an hour or two, I have known for many years.

So take good care of yourself so you can enjoy tomorrow evening. And I would love to know which lucky gentleman you chose 😉