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Hi, my name is Jennifer -- new here

JenniferG said:
Your guy's legs ever feel tight leg muscles after like 8 days of intermittent fasting? Like the entire legs on both sides are tightened up. I'm not burning muscle right? I weigh in high 20's (stone) and eat lots of protein but only in a 6 hour window. I read to get some Magnesium and have been taking those.. I think it's helping a little. Have been on LCHF diet for 50 days, and LCHF 18:6 intermittent fasting for past 15 days.

I'll see doc this coming Thursday for complete blood tests checking out my thyroid, liver function, lipase, lipids, vitamin levels (including magnesium, potassium), sodium etc.. I'll let you know my new A1C. My average blood sugar on the meter for past 2 months is about 6.38 mmol/mL (115 mg/dL). Don't know how many of the blood cells before the past 2 months is going to show up in the test, but A1C two months ago was 8.6. I'd be happy with A1C of 6 or better (not bad improvement for two months) :)
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Sounds like a really terrific improvement. You should be proud of yourself:)!


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@JenniferG

Hi Jennifer

Your bg similar to mine then although I have only been doing Lchf for a few weeks. I started it in Feb but then thought (mistakenly) that all this fat can't be right as I wasn't losing weight. I then switched to LC low fat and still didn't lose. Have gone back to Lchf after research and support and learning and discussion with others on this forum. I am now losing again. I have gone from average 8.5 or 9 to 6.5 average with IF of 18/6 but I also get some muscle aches so need to start supplements. I'm having bloods tomorrow so will ask for a full profile. I had a 10 days in Newquay last week and put 4lbs on But am pleased to report I have lost that 4lbs in 6 days! I have been out for dinner twice and also had alcohol on 2 nights too. So pleased. My bg was 6.2 this morning at 7, not eaten yet but tested again at 11.30 and now 8.4 must be liver dump?

Regards
Debbie
 
KevinPotts said:
Sounds like a really terrific improvement. You should be proud of yourself:)!


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Wow I just read your sig, what a turn-around! You lost a lot of weight! You look so good in your photo. You must feel great! Good job getting your sugars under control as well. LCHF diet did this all for ya? Did you do any intermittent fasting as well? How easy is it to keep off? Do you ever feel hungry? What do you eat these days? How many calories and what is macronutrient composition? AWESOME!!!
 
debbiedoodles said:
@JenniferG
I am now losing again. I have gone from average 8.5 or 9 to 6.5 average with IF of 18/6 but I also get some muscle aches so need to start supplements.
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Quote from Dr. Jason Fung’s “The Obesity Code”
From Appendix B: Fasting: A Practical Guide
---------------------------------------
I get muscle cramps. What can I do?

LOW MAGNESIUM LEVELS, particularly common in diabetics, may cause muscle cramps. You may take an over-the-counter magnesium supplement. You may also soak in Epsom salts, which are magnesium salts. Add a cup to a warm bath and soak in it for half an hour. The magnesium will be absorbed through your skin.
-----------------------------------------
"More practical fasting tips" by from Dr. Fung:
https://intensivedietarymanagement.com/more-practical-fasting-tips-part-13/
------------------------------------------

I was experiencing them too after about 8 or 9 days of 18:6 intermittent fasting. I took two tablets (250mg each) each day for the first couple days, now I am down to one a day. On the third day, the full length muscle tightness in each leg went away. I think I'll keep taking one a day until I get my next blood test results in within the next couple weeks -- going to make sure Magnesium levels is included in the panel.
 
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debbiedoodles said:
@JenniferG
My bg was 6.2 this morning at 7, not eaten yet but tested again at 11.30 and now 8.4 must be liver dump?
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Did you drink anything besides water between 7 and 11.30? Like coffee or tea? If so, what did you put in the coffee or tea? Any diet sodas or artificial sweetners consumed in this period? Were you under any stress between 7 and 11.30?

What time do you usually eat? Are you currently doing the intermittent fasting? Do you skip the morning meal, like me?
 
JenniferG said:
Did you drink anything besides water between 7 and 11.30? Like coffee or tea? If so, what did you put in the coffee or tea? Any diet sodas or artificial sweetners consumed in this period? Were you under any stress between 7 and 11.30?

What time do you usually eat? Are you currently doing the intermittent fasting? Do you skip the morning meal, like me?
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No just water. Yes I'm skipping breakfast as IF. Must be glycogen I think
 
JenniferG said:
Wow I just read your sig, what a turn-around! You lost a lot of weight! You look so good in your photo. You must feel great! Good job getting your sugars under control as well. LCHF diet did this all for ya? Did you do any intermittent fasting as well? How easy is it to keep off? Do you ever feel hungry? What do you eat these days? How many calories and what is macronutrient composition? AWESOME!!!
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Thanks for the encouragement!

I'll answer by point:)

- yes I feel totally great, energetic, strong and happy

- yes LCHF, gym (resistance training), running most mornings, & IF

- yes fast from 7pm to 1pm following day, 4 day once per month, 7 day once per quarter.

- easy to keep off, the next phase for me is going to be to stop me dropping any more weight - might take a bit of trial and error:)

- I don't really ever feel hungry, but I still have crab go for chockie and ice cream and I deal with that with 85% choc and OPPO low. Are ice cream (7.4g per 100g)

- I don't know on Cals, as I have never contend them, haven't really needeD to On LCHF

- proportions around 5% carbs, 75% fat, 20% protein






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annscullamus said:
Welcome to this lovely forum ! I only joined about two months ago and had lots of support and lots of questions answered. I try to keep around 35g carbs a day, it doesn't always happen, especially as I work away from home a good deal. I learnt from folk not to best myself up if I failed ! That was a great revelation. I take no medication and can keep my numbers down with diet alone and I am sure you will be able to do the same !
Well done so far, excellent progress. The folk here will make you feel very welcome !


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KevinPotts said:
Thanks for the encouragement!
I'll answer by point:)
- yes I feel totally great, energetic, strong and happy
- yes LCHF, gym (resistance training), running most mornings, & IF
- yes fast from 7pm to 1pm following day, 4 day once per month, 7 day once per quarter.
- easy to keep off, the next phase for me is going to be to stop me dropping any more weight - might take a bit of trial and error:)
- I don't really ever feel hungry, but I still have crab go for chockie and ice cream and I deal with that with 85% choc and OPPO low. Are ice cream (7.4g per 100g)
- I don't know on Cals, as I have never contend them, haven't really needeD to On LCHF
- proportions around 5% carbs, 75% fat, 20% protein
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Thanks for the reply. I am so happy for you! Do you think it'd be possible for me to do what you did without the running & resistance training? I have chronic non-insertional achilles tendonitis for the past 1.5 years now, and I am thinking it's going to stay with me for life -- I'm 381 pounds (27.2 stone) now so between that and tendon I have to be really careful. I need to do a 3 or 4 day fast like you do each month, just been doing IF only.. do you think that might break any potential of slowing of metabolism? I still think it's so amazing you lost like what 50% of your body weight? I heard it was like almost impossible to do that with diabetes, and maintain it.. but i've read differently acccording to Dr. Jason Fung's theory in his The Obesity Code. HOw long were you overweight? I've been overweight all my life, morbidly obese at 13. I am 45 now. I never feel hungry on this diet as well, I hope it stays that way forever, I can easily maintain with this diet as well (LCHF 18:6) because I don't even think about food or have any hunger. I don't mind eating this way the rest of my life. Lately I've found I just eat whatever and it's always about the same amount of calories every day as it turns out.. around 1700. So I don't need to relaly count them anymore either (Just started my LCHF 18:6 sixteen days ago, been on LCHF for fifty days). I eat just about the same macronutrient composition as you. Have a beautiful day! Thanks!
 
JenniferG said:
Thanks for the reply. I am so happy for you! Do you think it'd be possible for me to do what you did without the running & resistance training? I have chronic non-insertional achilles tendonitis for the past 1.5 years now, and I am thinking it's going to stay with me for life -- I'm 381 pounds (27.2 stone) now so between that and tendon I have to be really careful. I need to do a 3 or 4 day fast like you do each month, just been doing IF only.. do you think that might break any potential of slowing of metabolism? I still think it's so amazing you lost like what 50% of your body weight? I heard it was like almost impossible to do that with diabetes, and maintain it.. but i've read differently acccording to Dr. Jason Fung's theory in his The Obesity Code. HOw long were you overweight? I've been overweight all my life, morbidly obese at 13. I am 45 now. I never feel hungry on this diet as well, I hope it stays that way forever, I can easily maintain with this diet as well (LCHF 18:6) because I don't even think about food or have any hunger. I don't mind eating this way the rest of my life. Lately I've found I just eat whatever and it's always about the same amount of calories every day as it turns out.. around 1700. So I don't need to relaly count them anymore either (Just started my LCHF 18:6 sixteen days ago, been on LCHF for fifty days). I eat just about the same macronutrient composition as you. Have a beautiful day! Thanks!
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I am sure you could make significant progress and for me the doctor, this forum and all of Fung's material really helped.

The gym has helped fill the loses skin which is no more, so that. Old. E more of a challenge and you. Old do seated cardio exercises just to help improve your heart and metabolism eventually.

I was overweight until it leaked from my early 20s, peak g in 2012, so a 4 years journey to get to this, with no ups and downs, just steady steady loss:)

Slow and steady wins the race:)


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JenniferG said:
Do you have a web page or blog that tells your story? It's amazing. I'd like to have to link to share with many diabetics that are struggling with weight loss and keeping it up!
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No I don't.... Perhaps it's something I'll give some thought to:)


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Med free now. Quit the Metformin the other day--good riddance diarrhea. No more oral meds nor 120 units of insulin per day. Maintaining 6.21-7.5 mmol/L (109-135 mg/dL) all day. LCHF, eating in 6 hour window, fasting 18 hours. 1900 calories per day. Macronutrient composition: 5% carb, 25% protein, 70% healthy fats.
 
Update: Well I have some good news, broke my 3 week plateau and now peeing out all the water I retained. I was 385 pounds the other day, 380 last night, 377 at 4am and 376 at 8 am. Lost 2 pounds since last lowest weight of 378.

Averaging just over 3 pounds (.21 stone) weight loss per week for the past 11 weeks. Which sounds exactly right. That's a loss of 1500 calories per day. I am eating 1600 calories per day so that sounds about right. I am burning 3100 calories per day being a sedentary 27 stone.

I've lost 46 pounds (3.29 stone) since May 9th.

Just started my 5:2 Dr. Mosley style fasting schedule today. I'll be doing it on Monday and Thursday. Eating just 800 calories (10g net carbs, 50g protein) per day on these two days per week, in a 1 hour window. The remaining 5 days I'll continue as I have at 1600 calories (20g net carbs, 90g protein) per day, in a 6 hour window.

As is, the 18:6 fast every day is allowing me to maintain 110-135 mg/dL (6.1-7.5 mmol/L) all day, without any medications. (Coming from A1C of 10-11% for the past four years). I imagine adding this 5:2 into the mix will give my blood sugars and insulin levels some help.

This will be the first time I'll be consuming so little calories in one day but I am sure I can do it since it is all within a one hour window. So I'll feel full for a few hours from that.. and then since I am already used to fasting, and already in great ketosis, I'll stay in ketosis and I won't get hungry the next 23 hours. I'll let you all know how it goes. But I predict I can handle it pretty easily and it'd be nice if my blood sugars drop lower than they've ever been without any medications (dropped the 120 units of inulin per day months ago and no more Metformin either for the past 3 weeks).
 
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My 5:2 -- 16:8 / 23:1 schedule:

Monday 23:1 fasting. 800 calories. 10g net carbs. 50g protein. (5:2 day)
Tuesday 18:6 fasting. 1600 calories, 20g net carbs, 90g protein.
Wednesday 18:6 fasting. 1600 calories, 20g net carbs, 90g protein.
Thursday 23:1 fasting. 800 calories. 10g net carbs, 50g protein. (5:2 day)
Friday 18:6 fasting. 1600 calories, 20g net carbs, 90g protein.
Saturday 18:6 fasting. 1600 calories, 20g net carbs, 90g protein.
Sunday 18:6 fasting. 1600 calories, 20g net carbs, 90g protein.
 
Well I succeeded on my first day of 23:1 fast. I ate 11g net carbs (14g total carbs), 52g protein, & 72g of fat. Next 23:1 day will be Thursday.

My blood sugars were a bit lower than previous days [about 10 mg/dL less] on 18:6 fast (which had twice the calories). The longer break from high insulin levels has to help I think, with improvement of insulin sensitivity.

Back to my 18:6 intermittent fast today. 1600 calories, 20g net carbs, 90g protein.
 
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Just received yesterday, the Precision Xtra Ketone Meter along with 10 strips. Paid $30 for the meter and $26 for 10 strips (off ebay).

I did two tests yesterday starting at about 7 hours after eating low carb meal.
One at 5:39 PM, which read .9 mmol/L keytones. (At the same time I did a urinary ketyone test and it read 4.25).
Another at 9:45PM, which read .8 mmol/L keytones. (about 11 hours after last bite of low carb, hi fat meal)

Did a test this morning:
At 4:27 am, 18 hours after last bite of low carb, hi fat meal, which read 1.2 mmol/L keytones -- urine ketones read 3.

These test strips are quite expensive, so I just bought a Ketonix 2015 acetone breath analyzer for $150 plus $10 shipping. It's the newer version that can hook up to usb report and record the number value. I like this because I can use it thousands of times for that $150... will save me a lot of money, and is supposed to be accurate like blood test. I'll do the blood tests from time to time just to make sure the breath test is in sync.

I am going to make sure I stay in ketosis and do whatever I have to do accomplish this. By adjusting macronutrient ratios and/or increasing fasting periods.

Hopefully my blood sugar will lower more into a normal range of 85 to 100 mg/dL (4.7 to 5.6 mmol/L).

EDIT: Been reading Keto Clarity (by Jimmy Moore with Dr. Westman) -- just got that book a couple days ago and half way through it. I actually find the book quite useful when comparing to well respected books by Taubes, Phinney, Volek, Fung, Bernstein, Westman & Ruhl. There is a lot of good non-redundant info in it, which is not in those other books. I also like how Jimmy does intermittent fasting along with keto -- same as I have been doing for past 40 days or so.
 
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