I recently discovered Reddit. Specifically the subreddit r/loseit. I was looking for some advice from fellow Weight Loss Journey takers to get me over my plateau. I had one poster suggest Intermittent Fasting. I had heard the term but was unsure what it was about so I went to YouTube for the low down. I watched/listened to 10 or 15 videos and decided these people were crazy.
The science behind Intermittent Fasting actually makes a lot of sense. When you fast, your body uses all the glucose in your body for energy. When the glucose is depleted, your body turns to your fat storage for energy. It goes along nicely with a low carb or Keto eating style. Keto is a very strict low carb/high fat diet where you have less than 20-40 net carbs per day. You avoid fruit and most of your carbs come from vegetables. I have been contemplating Keto for a while and a lot of the Keto experts talk about fasting. They both basically turn your body into a fat burner, instead of a glucose burner. (Here is a great video on Keto and Fasting.) So why not try Intermittent Fasting?
From all the videos I watched, here was my plan:
1. 16 hours fasting, allowing 8 hours of eating.
2. On work days, no eating until after my work out, then a sensibly caloric meal.
3. Only Coffee, water and my vitamins in the morning.
4. If hunger gets to be too much, I will eat a small snack.
5. Enjoy life, enjoy food and don't be hard on myself.
2. On work days, no eating until after my work out, then a sensibly caloric meal.
3. Only Coffee, water and my vitamins in the morning.
4. If hunger gets to be too much, I will eat a small snack.
5. Enjoy life, enjoy food and don't be hard on myself.
Day One - June 16th, 2016 - 1774 cals
I had the day off and left my house around 8:15. I stopped and got an iced coffee with non fat milk and sugar free caramel syrup. I also picked up a Protein Bistro box, in case this went terribly wrong. I went with my sister to my nephew's graduation. They had a pot luck type lunch around 12. I grabbed some salami, cheese, meatballs and roast beef. I also had a few bites of cake and a small bag of chips that one of the kids didn't eat.
I got home a little after 4, ate some cottage cheese and pop chips while I cooked a Spaghetti Squash in the microwave. I scraped the squash and made myself an Italian dinner. I added ground turkey, mushrooms, spaghetti sauce and parmesan cheese. It was seriously delicious. Later that night I had some pureed strawberries, with goji berries, cacao nibs and pumpkin seeds. I ended the day just below 1800 calories.
Day Two - June 17th, 2016 - 1716 cals
I picked up coffee on my way to work and was there at 6:30. I had only that and water until after my workout at 1:00. I was unsure how my workout would go since I hadn't ate anything for 17 hours but it surprisingly went well. I felt strong, hit a lot of reps and powered through 40 minutes of lifting.
I picked up coffee on my way to work and was there at 6:30. I had only that and water until after my workout at 1:00. I was unsure how my workout would go since I hadn't ate anything for 17 hours but it surprisingly went well. I felt strong, hit a lot of reps and powered through 40 minutes of lifting.
When I got back to work at 2:00 I had cottage cheese, pop chips and another serving of the italian spaghetti squash. We had dinner plans with some family that were here from Iowa. We had dinner around 5:30. I had a few fried pickles, salad, prime rib and veggies. It was delicious and I was still under my calorie goal for the day. I was finished eating around 6:00.
Day Three - June 18th, 2016 - 1744 cals
I had a very busy day scheduled and decided to break my fast at 9 am (15 hours). I made myself a veggie scramble and was on the road around 10 to head north. I ate a bit junky, enjoying locally made Apple Cider donuts, pepperoni sticks and smoked cheese.
I had a very busy day scheduled and decided to break my fast at 9 am (15 hours). I made myself a veggie scramble and was on the road around 10 to head north. I ate a bit junky, enjoying locally made Apple Cider donuts, pepperoni sticks and smoked cheese.
I went to an Anniversary party with my Mom, Grandma, Sister and youngest Nephew. The food was fantastic. I avoided the carby foods. I had Cesar salad, chicken and a summer vegetable tian which I will be making soon. I stopped eating around 5 pm. Again, was still under my calories.
Day Four - June 19th, 2016 - 1756 cals
We had Father's Day breakfast with Roger's parents at our normal Sunday place around 9 am. I had a delicious ham and cheese omelette. We went to Wal-Mart for a few things afterward, got home around 12 and I had 2 pepperoni sticks and 2 pieces of cheese. I didn't eat again until around 4. I made Pizza Chicken which is chicken layered with tomato sauce, turkey pepperoni and mozzarella cheese. I had a cabbage salad with it. I actually got very full, very fast so I ended my eating around 5:30. I will be honest, it took a lot of willpower not to eat while we were just sitting at home until bed.
Day Five - June 20th, 2016 - 1957 cals
I was doing fine until after my work out today. I made it back from the gym around 2:30 and was ready to eat. My stomach wasn't growling but I felt like I needed to eat. I had left over Pizza Chicken with some broccoli. I attempted to pace myself but ate fairly fast. I had fasted for 21 hours. After I ate the Pizza Chicken, I thought that wasn't enough so I had a small bag of pop chips from my drawer and before I knew it, I had eaten all 3 bags.
That was an extra 300 calories and 45 carbs, way over my daily allowance. I felt it too. I was suddenly so tired and lethargic. I could feel that it was spiking my blood sugar and I remembered why I quit carbs in the first place. Lesson learned. This is going to take some time to get a complete hold on but I know I can do it. I felt like crap so made myself some veggie soup and ended up only 157 calories over my goal.
Day Six - June 21st, 2016 - 1931 cals
Day Five - June 20th, 2016 - 1957 cals
I was doing fine until after my work out today. I made it back from the gym around 2:30 and was ready to eat. My stomach wasn't growling but I felt like I needed to eat. I had left over Pizza Chicken with some broccoli. I attempted to pace myself but ate fairly fast. I had fasted for 21 hours. After I ate the Pizza Chicken, I thought that wasn't enough so I had a small bag of pop chips from my drawer and before I knew it, I had eaten all 3 bags.
That was an extra 300 calories and 45 carbs, way over my daily allowance. I felt it too. I was suddenly so tired and lethargic. I could feel that it was spiking my blood sugar and I remembered why I quit carbs in the first place. Lesson learned. This is going to take some time to get a complete hold on but I know I can do it. I felt like crap so made myself some veggie soup and ended up only 157 calories over my goal.
Day Six - June 21st, 2016 - 1931 cals
After yesterday's fiasco, I was tempted to scrap this whole thing but I really wanted to give this a good month or so to see the full results. I have to be more in tune with my body and what it needs. Today I fasted for 18 hours, eating at 11:15. I had some leftover Pizza Chicken which I ate slowly and paced myself. I feel much better. I went go to the gym at 1:30 and came back to have leftover soup from last night.
I stopped at the grocery store on the way home and picked up some T-Bone steaks (50% off!!!), Ahi Tuna steaks and Corn on the Cob. I ended up eating about 3 ounces of tuna, an ear of corn and some blue cheese kettle chips. I didn't say I was perfect.
Day Seven - June 22nd, 2016 - 1726 cals
I broke my fast around 11:30 with some Ahi Tuna with a little soy sauce and sesame seeds. It was so good and a perfect pre-workout meal. After my upper body workout, I had a salad with some of the leftover T-Bone Steak. It hit the spot. I came home and put pork chops in the oven with Sauerkraut. While it cooked I had some Johnson's Smokehouse Trail Mix. You have to try this stuff. It is AMAZING! I added broccoli to my dinner and was good for the night.
Day Eight - June 23rd, 2016 - 1791 cals
I waited until after my work out today to break my fast. I did squats and didn't want anything in my stomach, as this is my hardest day. I had the last of the Tuna and Steak along with some cottage cheese. It was one of the guy's birthday at work so I had half a piece of cheesecake. I ate some pop chips while dinner baked in the oven. I only had 2 servings but again, felt like crap after eating them. I gave the rest of my pop chips to my co-workers. We had Roasted Chicken Leg Quarters with Broccoli. Simple and delicious.
Day Nine - June 24th, 2016 - 1382 cals
It's finally Friday and my final work out of the week. I again worked out fasted. I came back to work and ate leftovers from the pork chops a few nights ago and the chicken from last night. I had ground beef out for dinner and decided to try making a meat pizza. I used the ground beef, mixed with some eggs and seasonings, as the crust. I had turkey pepperoni and mozzarella cheese as the toppings. It was really good. Next time I would add marinara or something for a sauce. I will be making it again.
Day Ten - June 25th, 2016 - 1663 cals
I had a free Saturday. I couldn't believe it. A Saturday with no plans and no where to be. Roger was working on our classic car so he was around but outside all day. I took the opportunity to catch up on the house. So often I get home from work, make dinner, maybe do the dishes and am done for the night. I swept, mopped, vacuumed, dusted, folded, hung up and organized. It was awesome.
I fasted until 1 pm and had the other half of my meat pizza and a salad with some chicken. For dinner I threw together a soup with spaghetti squash, chicken and veggies. I find soup is an easy way to get full and stay low calorie. Cutting out breakfast has really kept my hunger at bay as well as an easy way to stay under my calorie goal. I finished the day with almost 7,000 steps and 71 active minutes. For not leaving the house, I thought it was great.
Day Eleven - June 26th, 2016 - 1783 cals
Our normal Sunday ritual is to go to the Silver Star Saloon and have breakfast before we go grocery shopping. This day was no different. I got a ham and cheese omelette with cottage cheese and tomato slices. Afterward we headed to Fred Meyer for a few items. I felt really weird. Very sweaty, shaky and nauseous. It was a similar feeling to when I eat too much sugar or carbs. But there were very few carbs in my meal so I am not sure what was going on.
We headed north to Olympia after I settled down to have lunch for my Mom's birthday. We went to Fujiyama, a Japanese steakhouse. They cook your meal on the Hibachi grill in front of you. We took my nephews and they loved it. I had salmon and a double order of veggies, no rice. It was so delicious. Then we went to Trader Joe's and got some really good stuff. I am looking forward to shopping there again.
Day Twelve - June 27th, 2016 - 1659 cals
Another work week under way. I went to the gym fasted and worked upper body. I belong to a support/motivation group on Facebook that includes a bunch of Instagram buddies. It's called Team Chump To Champ and I asked them for some help with my work outs. I find myself not being sore and I thought maybe I wasn't working hard enough. They gave me some great tips and I had an outstanding work out.
I was fasted for 19 hours and had some Squash Spaghetti. Basically it is just spaghetti with meat sauce, but the noodles are spaghetti squash. I also had a salad with tuna and Trader Joe's Reduced Guilt Guacamole. For dinner I made Turkey Burgers, from scratch. If you think Turkey Burgers are dry and bland, make them yourself. They are so easy. I had mine bunless with an egg and guacamole on top. Also a few Kalamata Olives on the side.
Day Thirteen - June 28th, 2016 - 1363 cals
I made an appointment with the trainer at my gym. I just wanted some reassurance that I was doing the right work outs. I am a paranoid person. She said I was doing great. My split was good and maybe I just needed to add some weight. I was very happy. After, I didn't have time for a work out so I went over to JC Penney to check out the new Boutique Plus Size collection. What a load of BS. Three racks does not a collection make. I went to the Men's Big & Tall section, four racks. I was actually pretty pissed. The plus size clothing selection in this town is a joke.
I went back to work, had the same lunch as yesterday. Salad and Squash Spaghetti. It was payday so I went to the bank, the post office and then stopped at a new store called 8-28 Women's Clothing Exchange. Thank you for restoring my faith in clothing selection. The store was full of clothing, petite to plus. I got a great jacket to wear over tank tops and I will be bringing in some of my clothes to sell. After that, I stopped at Safeway for a few groceries and scored some pork chops for 50% off. I paid $2 for nearly a pound of chops. Super happy girl. I had one chop with sauerkraut and a salad with avocado and salsa.
Day Fourteen - June 28th, 2016 - 1630 cals
I was determined to have a great work out after my meeting with the trainer. I went in and told myself to push harder than ever before and I did. I had a fantastic upper body day. When I got back to work I had a pork chop, sauerkraut and squash spaghetti. I went home and attempted to make Healthy Banana Pancakes. I would say they were a fail. When using almond flour and coconut flour, things are just so crumbly. Roger ate them and I made a salad with some bacon, avocado and salsa.
Results
I stopped at the grocery store on the way home and picked up some T-Bone steaks (50% off!!!), Ahi Tuna steaks and Corn on the Cob. I ended up eating about 3 ounces of tuna, an ear of corn and some blue cheese kettle chips. I didn't say I was perfect.
Day Seven - June 22nd, 2016 - 1726 cals
I broke my fast around 11:30 with some Ahi Tuna with a little soy sauce and sesame seeds. It was so good and a perfect pre-workout meal. After my upper body workout, I had a salad with some of the leftover T-Bone Steak. It hit the spot. I came home and put pork chops in the oven with Sauerkraut. While it cooked I had some Johnson's Smokehouse Trail Mix. You have to try this stuff. It is AMAZING! I added broccoli to my dinner and was good for the night.
Day Eight - June 23rd, 2016 - 1791 cals
I waited until after my work out today to break my fast. I did squats and didn't want anything in my stomach, as this is my hardest day. I had the last of the Tuna and Steak along with some cottage cheese. It was one of the guy's birthday at work so I had half a piece of cheesecake. I ate some pop chips while dinner baked in the oven. I only had 2 servings but again, felt like crap after eating them. I gave the rest of my pop chips to my co-workers. We had Roasted Chicken Leg Quarters with Broccoli. Simple and delicious.
Day Nine - June 24th, 2016 - 1382 cals
It's finally Friday and my final work out of the week. I again worked out fasted. I came back to work and ate leftovers from the pork chops a few nights ago and the chicken from last night. I had ground beef out for dinner and decided to try making a meat pizza. I used the ground beef, mixed with some eggs and seasonings, as the crust. I had turkey pepperoni and mozzarella cheese as the toppings. It was really good. Next time I would add marinara or something for a sauce. I will be making it again.
Day Ten - June 25th, 2016 - 1663 cals
I had a free Saturday. I couldn't believe it. A Saturday with no plans and no where to be. Roger was working on our classic car so he was around but outside all day. I took the opportunity to catch up on the house. So often I get home from work, make dinner, maybe do the dishes and am done for the night. I swept, mopped, vacuumed, dusted, folded, hung up and organized. It was awesome.
I fasted until 1 pm and had the other half of my meat pizza and a salad with some chicken. For dinner I threw together a soup with spaghetti squash, chicken and veggies. I find soup is an easy way to get full and stay low calorie. Cutting out breakfast has really kept my hunger at bay as well as an easy way to stay under my calorie goal. I finished the day with almost 7,000 steps and 71 active minutes. For not leaving the house, I thought it was great.
Day Eleven - June 26th, 2016 - 1783 cals
Our normal Sunday ritual is to go to the Silver Star Saloon and have breakfast before we go grocery shopping. This day was no different. I got a ham and cheese omelette with cottage cheese and tomato slices. Afterward we headed to Fred Meyer for a few items. I felt really weird. Very sweaty, shaky and nauseous. It was a similar feeling to when I eat too much sugar or carbs. But there were very few carbs in my meal so I am not sure what was going on.
We headed north to Olympia after I settled down to have lunch for my Mom's birthday. We went to Fujiyama, a Japanese steakhouse. They cook your meal on the Hibachi grill in front of you. We took my nephews and they loved it. I had salmon and a double order of veggies, no rice. It was so delicious. Then we went to Trader Joe's and got some really good stuff. I am looking forward to shopping there again.
Day Twelve - June 27th, 2016 - 1659 cals
Another work week under way. I went to the gym fasted and worked upper body. I belong to a support/motivation group on Facebook that includes a bunch of Instagram buddies. It's called Team Chump To Champ and I asked them for some help with my work outs. I find myself not being sore and I thought maybe I wasn't working hard enough. They gave me some great tips and I had an outstanding work out.
I was fasted for 19 hours and had some Squash Spaghetti. Basically it is just spaghetti with meat sauce, but the noodles are spaghetti squash. I also had a salad with tuna and Trader Joe's Reduced Guilt Guacamole. For dinner I made Turkey Burgers, from scratch. If you think Turkey Burgers are dry and bland, make them yourself. They are so easy. I had mine bunless with an egg and guacamole on top. Also a few Kalamata Olives on the side.
Day Thirteen - June 28th, 2016 - 1363 cals
I made an appointment with the trainer at my gym. I just wanted some reassurance that I was doing the right work outs. I am a paranoid person. She said I was doing great. My split was good and maybe I just needed to add some weight. I was very happy. After, I didn't have time for a work out so I went over to JC Penney to check out the new Boutique Plus Size collection. What a load of BS. Three racks does not a collection make. I went to the Men's Big & Tall section, four racks. I was actually pretty pissed. The plus size clothing selection in this town is a joke.
I went back to work, had the same lunch as yesterday. Salad and Squash Spaghetti. It was payday so I went to the bank, the post office and then stopped at a new store called 8-28 Women's Clothing Exchange. Thank you for restoring my faith in clothing selection. The store was full of clothing, petite to plus. I got a great jacket to wear over tank tops and I will be bringing in some of my clothes to sell. After that, I stopped at Safeway for a few groceries and scored some pork chops for 50% off. I paid $2 for nearly a pound of chops. Super happy girl. I had one chop with sauerkraut and a salad with avocado and salsa.
Day Fourteen - June 28th, 2016 - 1630 cals
I was determined to have a great work out after my meeting with the trainer. I went in and told myself to push harder than ever before and I did. I had a fantastic upper body day. When I got back to work I had a pork chop, sauerkraut and squash spaghetti. I went home and attempted to make Healthy Banana Pancakes. I would say they were a fail. When using almond flour and coconut flour, things are just so crumbly. Roger ate them and I made a salad with some bacon, avocado and salsa.
Results
Weigh In Monday June 13th - 393.4
Weigh In Monday June 20th - 385.8
Weigh In Saturday June 25th - 381.2
Weigh In Thursday June 30th - 379.0
Weigh In Saturday June 25th - 381.2
Weigh In Thursday June 30th - 379.0
According to my medical record, I now weigh my lowest since February 2007. My goal is to weigh around what I weighed when we got married in February 2005 by the end of the year. I was 340 around then, so about 40 lbs to go.
Final Thoughts on Intermittent Fasting
I believe I have found my way again. I am enjoying food, I am less stressed, I am not obsessing over menus and lists. I find myself full in the evening and not wanting to snack. I have very little hunger in fact. I am able to stay under my calories without feeling like I am suffering. I know this blog was long but I wanted to give a full view of at least 2 weeks of this trial. I am going to stick with it. I think the results speak for themselves.
Quick Non-Scale Victory...I fit into jeans from Old Navy! In fact, the size 30s are not tight at all. I probably could wear a 28!!
Final Thoughts on Intermittent Fasting
I believe I have found my way again. I am enjoying food, I am less stressed, I am not obsessing over menus and lists. I find myself full in the evening and not wanting to snack. I have very little hunger in fact. I am able to stay under my calories without feeling like I am suffering. I know this blog was long but I wanted to give a full view of at least 2 weeks of this trial. I am going to stick with it. I think the results speak for themselves.
Quick Non-Scale Victory...I fit into jeans from Old Navy! In fact, the size 30s are not tight at all. I probably could wear a 28!!
Great going! How wonderful to be making progress again!
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