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I'm going to start recording useful links that I find in my journeys around facebook and twitter just so I have a reference library of papers.
I'll start with the amazing book I found today and go from there
Have been doing this (more or less ) for a month now
Figs this morning
Weight 15 st 5.4 pounds 215.4 pounds
Body fat 28.6%
Visceral Fat 13
Best results ever on a Friday weigh in when I record all these figures.
I have been mixing up the fasting and not sticking exactly to the OMEOD protocol for example last ate a proper meal Tuesday evening (Japanese Yakitori.. yum) Had a few snacks on Wednesday and then ate nothing yesterday only tea and coffee (as per usual with lactofree milk an double cream)
I have also added a tablespoon of Apple Cider Vinegar with my nightly magnesium citrate which seems to be helping keep bloods low. I haven't been over 5 since last Saturday when FBG was 5.6.
This morning FBG was 4.0 and had some 3's yesterday...
I will probably try and keep this going for another month or so to see if I can get to my target of 14 Stone by the end of June. Fingers crossed...
Well have now being doing this for 2 1/2 weeks and stats are as follows
Weight 219.0 pounds 15st 9 my lightest ever friday weigh in (my recorded weekly weight)
Body Fat 26.8%
Visceral Fat 13 (new low)
BMI 29.7 so below the magic 30! I am only overweight not obese ... well for today at least.
This week have mixed it up fasted Monday Tuesday and most of Wednesday. Had dinner Wednesday evening with a treat of some Oppo which casued a small spike although I tested too soon after eating.
Fasted yesterday apart from a few macadamias(10 to be exact) and a small piece of cheese.
Eating lunch today (to be different) then fasting until lunch on Sunday with the family (All keto apart from their roast potatoes).
Not a great 2 weeks to be honest.. due to social commitments and life generally getting in the way I only managed a kind of 4:3 fasting regime.
So after 2 weeks the figs are
Weight 222.4 pounds 15 st 12.4 pounds.. only 6.2 pounds down after 2 weeks... hmm I had hoped for more especially after the first week
Body fat 25.4% this figure as usual wizzes around with no rhyme or reason.
Visceral fat 14
Ketones this a.m. 2.2
So small loss of weight 6 pounds in 2 weeks and not as much fasting as I had hoped for so will mix it up for the next two weeks and try eating saturday sunday and wednesday (these fit with social calendar) and fast the rest of the time and see what occurs.
One week after starting the experiment (and a bit of a fudge) the first weeks results are
Weight 219.4 pounds 15st 9.4 pounds - that's just under 9 pounds down in seven days started at 228.6 pounds
Body fat 27.5%
Visceral Fat 14
These readings were early afternoon and after a swim at the gym so may be a bit overly good but last week I ate on Tuesday, Thursday, Saturday and Sunday as we had a family thing. So I ate more often than intended.
No hunger problems and have been eating quite large meals when eating. Hope we can continue this into week 2.
Will let you know.
So this morning we drove up to Hertfordshire to the Rivers hospital for my CAC scan.
Couple of hours there and back and a very pleasant experience overall...
Scan itself took minutes then had to wait a bit to see the Radiologist.
Seems I have a CAC score of 40 which is about average. This means I have mild or minimal Atherosclerosis and slight narrowing of the arteries.
So after 30 years of boozing, smoking and being overweight it seems that the old ticker is holding up quite well. Hopefully now I'm giving it better fuel and less stress we won't see any worsening. 5 years until the next scan so £225.00 very well spent.
We had a discussion about weight, type 2 and cholesterol to which he just said keep doing what you are doing its obviously working...
Thanks forum and LCHF
Ate tonight... sirloin steak with buttery bacon brussels sprouts, bit of cheese and some cold confit chicken wings... mmm
Bloods before 4.2
Bloods 2h after 5.1
Todays weigh in at 222.8 pounds so about 6 pounds off so far on this experiment.
Got very strong hunger pangs this afternoon but had swum 1.25km this morning and was preparing the steaks so explainable..
Tomorrow off for my CAC scan to see the state of my heart.. fingers crossed all ok although after 30 years of smoking and boozing maybe not.. we shall see.
Ketones this morning 3.8 so well into ketosis before eating if I have time will test again tomorrow.. but an early start to hospital.
Bit of a lazier day today.. was a bit wet down here on the coast so the dog only had a 3/4 mile walk. I did a total of 1.5 miles today.
I still managed a 1.1km swim though.
FBG this morning 5.1 just now 4.2.. fasting certainly brings it down for me.
619 calories 59.6g fat 10.3 g carbs 11g protein 86% 7% 7% macros carbs all from lactofree milk and double cream.
Looking forward to a nice sous vide sirloin steak tomorrow with some bacony brussels sprouts.
So after a big meal last night (about 2000 cals) weighed myself this morning 225 pounds exactly.
Ketones at 1.7
Another fasting day today so just teas and coffees as usual
Swim and dog walking to come..
So ate tonight.. had a huge avocado with some cold beef, few slices of salami with some cheddar and 50g of almonds with some cream cheese.
Bloods this afternoon 4.3 2 hours after that lot 5.3 so quite happy wth that.
Did full gym work out fasted and have walked 4.2 miles over today.
See what tomorrow's weigh in brings..
Bit too much magnesium citrate last night so a narrowly avoided "disaster pants" episode this morning.... oops
However it has had some benefit..
Weight 224.6 pounds 16 stone 0.6pounds
Body Fat 28.8
Visceral Fat 14
Ketones 2.2 - big change from yesterday
So 4 pounds down and way higher ketones my body likes fasting on cream and lactofree milk..
Gym session this morning weights and HIIT
Dinner tonight so will be very interesting to see weight tomorrow am..
Well that was fairly easy again.. no food today
Total intake 476 calories
3 coffees with double cream (30ml)
3 teas with lactofree milk (45ml) yes I do measure each time.. saddo...
Macros Fat 89.7% (47.6g) Carbs 5.1% (6.1g) Protein 5.1% (6.1g)
Started this morning FBG at 5.8 just before bed 4.7
Walked 5.4 miles and swam 1.1km
Weight has crept up a couple of pounds over the past few weeks so decided to try and control it by some extended intermittent fasts. I have been meaning to try this for ages but life got in the way (and motivation) the call of the pork scratchings was too strong...
Will fast a series of 47 hour periods and eat in a one hour window.
Will be having my usual tea (lactofree milk) and coffee (double cream) during the fasting days and will keep up new gym and swim regime.
Weight 228.6 pounds 16st 4.6
Body fat 27.7%
Visceral Fat 15
Will report back every couple of days (if I remember).
Have been feeling a bit bloated the last couple of days and when I got on the scales this morning I wasn't too surprised to find myself a couple of pounds heavier than usual at 228.2 pounds. I then went to the loo.. which was a bit more productive than usual shall we say .. weighed myself again 227 (more like the usual). Then went for a swim, did 1.35km, 10 minutes in the steam room. Got home and thought let's do another weigh in 225.4 pounds..
So my weight today has fluctuated by nearly 3 pounds.. I was amazed.. That's no food intake and a cup of black oolong tea.
What odd things our bodies are...
I have been investigating the possibility of getting one of the above to see the state of my heart after years of smoking, drinking and being fat. After hearing Ivor Cummings (AKA the Fat Emperor) speak about how this scan is a much better indicator of heart disease than the pointless ramblings about cholesterol that besiege us.
It has been an education to say the least into the state of private health care in the UK.
I have given up on my GP surgery and didn't want to wait for an NHS appointment or overburden them with something that could be considered a whim on my part. I realise I am in a fortunate position where I can afford to fund such a procedure.
I started to call around some local private hospitals to see the prices and availability of the procedure. By phone I found a number of people had no idea what I was talking about. By e-mail I am still waiting for 2 responses after 2 weeks.
Prices I have managed to find were from £650 to £850 for the scan until this afternoon.
I just contacted the River Hospital just north of London. The person who answered the phone knew what I wanted and told me it cost £225.00 and that I could self refer if I fitted certain criteria, needless to say I am booked in for 31 March. It's a 2 hour drive from our location on the south coast but well worth it.. in my opinion. It was also so pleasing to speak to someone who knew what I was talking about rather then the snotty lady from our local private hospital in Brighton who told me I would have to get a referral from a consultant in order to have the scan and wanted to charge me £720.00 for the pleasure.
It seems it pays to shop around in the world of healthcare as well.