Draglist's Journal, 30 May 14

Morning weigh in of 204.2. Eating lunch out with a colleague today. Will take it easy but based on what I have, it might be a very light dinner. Weight lifting tonight followed by a 16:8 fast, an hour on the treadmill, then my official weekly weigh in at about noon on Saturday. Hoping for a new low of 202.5 or better.
92.6 kg Lost so far: 54.8 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 30 May 2014:
1164 kcal Fat: 51.15g | Prot: 94.59g | Carbs: 88.56g.   Breakfast: Beef Steak, Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots), T. Marzetti Asian Ginger Dressing. Dinner: Ry Krisp Sesame Crackers, Crab Salad Made with Imitation Crab, Bananas, Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables, Syntrax Nectar Chocolate Truffle Whey Protein Isolate, Kale, Blue Diamond Almond Breeze Unsweetened Vanilla Milk. Snacks/Other: Member's Mark Omega 3 Fish Oil (1000 mg), One A Day Men's Health Formula Multivitamin Supplement, dannon Light & Fit Greek Yogurt, Grapes. more...
2626 kcal Exercise: Weight Training (moderate) - 20 minutes, Walking (moderate) - 3/mph - 50 minutes, Sleeping - 5 hours and 52 minutes, Resting - 16 hours and 58 minutes. more...
Losing 3.2 kg a Week

21 Supporters    Support   

1 to 20 of 22
I was going to weigh in today but I think I will do an official one June 1st as well. Best wishes to getting to 202.5. Close to 2lbs off, wow! I'll be impressed with 1lb. Best wishes! 
30 May 14 by member: ChicaLean
Keep up the good work, you'll get there. 
30 May 14 by member: jmb3450
Thanks, ChicaLean and JMB! 
30 May 14 by member: Draglist
You've got this down to a science...no worries about you! 
30 May 14 by member: LuC2
You're almost at your goal weight. Quite the accomplishment my friend.  
30 May 14 by member: madanjen
Been following your advice and doing 16:8 since the 8th. Works great! Feel tremendous, lost BF, super high energy level. Thanks for the tip buddy. 
30 May 14 by member: cpmodem
Thanks, Luc2 and Madanjen! Really appreciate the support. We are all getting there! cpmodem, I'm so gratified to hear that! Congratulations! The 16:8 is also working out amazingly for me. I'm ready to go out and tackle some lunch here at noon... and I'll be ready for it! 
30 May 14 by member: Draglist
What is 16:8?  
30 May 14 by member: lorajeane
Shazam. @Lorajeane. 16:8 is a method called intermittent fasting. 16 hour block where you don't eat, 8 hours where you do. It still requires watching your calorie intake, but it pushes all your calories into that one 8 hour block. Some claim magical properties. I like it on occasion because it lets me feel full. It can be used with any diet type, Atkins, Paleo, Low Carb... whatever. It's just a way of eating. It's worth trying. You may like it. There's lots of info on youtube and the internet about it. 
30 May 14 by member: northernmusician
NM or anyone, maybe a dumb question but I assume the 16 hour period can include sleep time? 
30 May 14 by member: jmb3450
16+8=24 hours so yes :) 
30 May 14 by member: mrspackrat
Hm well 16 hrs fasting makes my appetite rebel just thinking about it but my appetite and I are at odds right now and so I'm up for anything that will put it back under control. I'll consider that and look more into it. Thank you. 
30 May 14 by member: lorajeane
Yes. Any division is fine as long as you eat only during an eight hour period. I have never liked breakfast. What you see in my diet logs as 'breakfast' is actually two things. Bulletproof coffee with fats and protein powder is 'breakfast' (I'm fudging intermittent fasting. My theory is it keeps the fat burning metabolism going by doing this) and then you'll normally see eggs and salad in that 'breakfast' as well. The coffee is at 8 AM. The eggs are normally at 11. When I was really trying out IF, I had black coffee in the morning and didn't eat until noon. That way my 8 hour window ended at 8 PM which meant I could fuel up and not feel hungry when I went to bed. 
30 May 14 by member: northernmusician
Thanks Mrs...sounds interesting, I'll check more into it. 
30 May 14 by member: jmb3450
My eating window is 9:30 to 5:30. I don't like to eat too close to bed or I sleep miserablly. Anyone trying this for the first time will experience a lot of hunger because a hormone called ghrelin is used to being secreted on a schedule so if you're used to breakfast and it's not there, it will wonder what's up :) If you can push through the hunger with some water, tea, coffee, great. If it gets unbearable, then eat something and try again the next day and just keep pushing yourself each day til you can last 16 hours. Eventually it will be come rather easy as your gherlin gets used to your new pattern of eating. If you experience a little brain fog, just add some coconut oil (flavored or unflavored) in your coffee. It's instant food for the brain. Just avoid getting so hungry that for the rest of the day your eating is out of control. Otherwise, fasting becomes pointless. The theroy behind fasting is that after 12 hours, your body will start to need glucose and it will breakdown reserved fat to get glucose--otherwise it burns glucose from the foods you eat (may be an over simplification but that's basically it). Sorry Draglist, didn't mean to hijack your journal post :) 
30 May 14 by member: mrspackrat
Works for me. Thanks for all the great questions and comments. I don't have much to add to any of it, but here is a great website article on it. If the link breaks, just Google James Clear Beginner's Guide to Intermittent Fasting. http://jamesclear.com/the-beginners-guide-to-intermittent-fasting. As for lunch, I ate a nice Asian steak salad so I have lots of room for good stuff later on, too! 
30 May 14 by member: Draglist
I am thinking of doing IF. Seriously. Sounds awesome! I just need to figure out my start time and stop time. If anyone else has a timing schedule that is different than what ^ others have said, please comment! Thank you, everyone! 
30 May 14 by member: Deb_N
You are totally spot on Mrspackrat. I was going to say what you said about the liver and muscles running out of glycogen during the fast. Exercising during your fast depletes the muscles of glycogen and it just takes time for your liver to deplete but most agree that during sleep you deplete about 75% of your livers glucose. Eating more fat (coconut oil) during the fast time will not break your fast because you liver cannot get the sugar it wants from fat. Basically the premise of a fast is to temporarily put your body a state where it runs on reserved fat that is stored in your body. When your liver is full of glucose (sugar, carbs) it prefers to use that as fuel and will not burn your stored body fat as fuel as long as glycogen is readily available. The ketogenic diet that I am on is basically the same thing but 24 hours a day. The object is to constantly keep the liver depleted of glycogen so that you must burn fat. If you have ever skipped supper then gone to bed and woke up the next morning and had eggs and bacon for breakfast (no toast or biscuit) then you probably have temporarily been in the state of ketosis and not even know it! One last note, your brain runs on glycogen, it cannot use any other fuel. There are essential amino acids and essential fatty acids (by essential I mean that the body cannot make these on its own and needs them from diet sources), but there are no essential sugars/carbs (we can make glucose from proteins and fats through many complicated processes if need be). When you have a bunch of sugar in your system you must release insulin so that the sugar can be turned into fuel. Guess what insulin also does, when it is present in your body, especially if your levels are high, it signals to your body that you have plenty of fuel in the form of glucose and that all fat should be stored for later use. Not good if you are trying to lose fat! Anyway, sorry to ramble on.  
30 May 14 by member: bigbassbrent
Excellent info here, thanks for it! 
30 May 14 by member: jmb3450
Great job! Have a nice evening. 
31 May 14 by member: LadyBea40


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