Fasting Journal 4

Thursday, July 12, 2018

"Life in the Fast Lane"

Fasting Journal 4:  I get asked this a lot.  "What do you eat?"  "And how much do you eat?"  Then some people want to get into some serious details like, "How much protein can you eat?"  "Do you ever have a cheat day?"

For many years now I've kept my carbohydrates below 50g.  My daily range is between 20g to 50g.  By doing this I managed to lose more than 40 pounds over a couple of years.  I AM A SLOW LOSER.  Most people lose way faster than I do on a low carb diet.  Just sayin'.

After a while I hit a plateau.  A 2-year long plateau.  Although discouraging, I sure as heck wasn't going back to my old way of eating.  Being a low carber meant that I lowered my blood pressure, I was no longer needing to take statin medications for cholesterol and I got the zip back in my life.  Those are Non Scale Victories (NSV) worth more than a number on the scales.

Living low carb has its privileges!


Busting Out of a Plateau


However, like anyone still needing to lose a fair amount of weight, I wanted to bust out of the plateau which is why I began messing around with a variety of fasting protocols.  And then I saw a bit of movement on the scales.  Hello?!!!  I'm in!!!

But in the beginning I made things way too complicated for myself.  I worried about protein requirements.  What about too much fat?  Too little fat?  Could I have a Bulletproof Coffee to start the day?  Would I break an Extended Fast if I drank chicken stock?  I was so caught up in the tiny details I drove myself (and hubby) nuts!

I had to chill out.

So let me answer some of the questions I get asked a lot.

"What do you eat?" 

If you look at my journal entries you'll see that I keep most of my meals simple.
I eat an assortment of non-starchy vegetables. 
I love animal protein (humanely raised when possible), like beef, lamb, pork, chicken, turkey, duck, venison, fish, sea food /  shellfish and eggs.
I enjoy dairy in moderation (only because I can be a cheese pig).
I use nuts and seed sparingly (because for me they're addictive).

I use fat in my cooking and to add flavor.
I love avocados.
Sometimes I'll have a piece of 90% dark chocolate.
Sometimes I will have a few berries in season.

"How much do you eat?"  I've learned to trust my hormonal hunger signals.  I eat slowly and I only eat until I am comfortably full.  Some days I need more food than other days.  I trust that my body knows what it's doing.  I don't have a problem pushing my plate away even if it still has food on it.

"How much protein can you eat?"  I don't measure out my food portions.  I do here for the sake of giving you an idea of what and how much I eat.  But normally I just follow my true hunger signals.

If I serve myself a plate of food with let's say a big juicy steak, if halfway through the meal I'm comfortably full, then I stop eating.  That steak becomes leftovers for another awesome meal tomorrow.  I don't force it so that I can achieve a certain number of protein grams.  I also don't portion it out to make sure I don't go over a certain protein requirement. 

However, it's early in my Time Restricted Feeding experiment so I'll keep an eye on that.  But for now, I eat until I'm satisfied. 

Cheat Meal?

"Do you ever have a cheat meal?"  If by that you mean, do I eat bread, potatoes, pasta, popcorn, rice, sweets, etc... the answer is no.  Some people can and do.  For me I prefer not to.  I've come to believe that sugar is poisonous to our bodies so I don't ever knowingly eat sugar in any form.  I read labels like a woman possessed!

As for high carb starches, they hurt my belly, make me feel bloated and load me up with more gas than I care to carry around.  Starches make me feel lethargic and dopey.  I don't like feeling that way.

But there are times I will make low carb or ketogenic treats which I'll have in moderation if I'm still hungry after a meal.

As a general rule I don't have a need to snack so these treats are few and far between and most often eaten only on special occasions.


Journal - Day 4


Start Weight: 154

Today's Weight: 150.8 (-3.2)

11am
1 cup chopped romaine topped with
10 pecans
1/2 cup yellow bell pepper
2 sliced radishes
2 sliced strawberries
1 large chicken thigh with skin
1 tbsp 18% sour cream mixed with 1/2 tbsp heavy cream

2 tbsp Kefir


4:00pm

Stir fry made of
6oz lean beef strips
2 radishes
4 asparagus
4 medium mushrooms
1/4 red bell pepper
1/8 medium carrot
1 tbsp avocado oil
splash soy sauce
garlic powder, hot pepper flakes, ground ginger

Calories: 1460
Protein: 89.8g
Carbs: 22.3g
Fiber: 7.88g
Net Carbs: 14.42g
Fat: 66.5g

57% Fat, 35% Protein, 8% Carbs

Chew on This:

  • Eat until you're satisfied

That's it for Fasting Journal 4- On the next journal page  I talk about the scales, friend or foe?  Check it out!



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