It is April 9, Palm Sunday, and this is my 40th day on the ADF regimen. As I write this I have been fasting for 38 hours, but I slept pretty well last night: I need less sleep when I am fasting. I felt cold all day yesterday, though, except for when I was outside helping the boys build a fire for the rest of the family to cook their lunch.
I weighed in at 282.6 lbs this morning, having lost three pounds in the past week, and over 30 lbs since March 1st. Perhaps next week I will crack under 280.
Either way. The loss was slower this week, but I’m not concerned about the variable speed of weight loss as long as the needle is going in the right direction. Two to four pounds a week would be ideal. I lifted weights this morning and hope to take a brisk walk/light jog later.
Got the results from last week’s lab work today. All of my numbers are within normal limits, which surprises me because I was hard on my body in 2016. I watched TV, played video games and ate sugary salty fattening crap, and I drank a lot more than I should have. When I consider that since my last blood work I was mostly laid out on my back, feeling depressed and stuffing myself — and gaining thirty pounds in the process — it seems like there is only one way my numbers could now be this good. Alternate. Day. Fasting.
My risk indicators for heart disease are low. My blood glucose and triglycerides are low. The human body is really an amazing thing in its capacity to safeguard and heal itself. If the numbers look similar in six months I’ll hit the doctor up to reduce or eliminate my statin dosage.
In the month of March I lost 27.5 lbs. Basically I’m back to my “pre-sickness” weight, the body shape I had when I was still working a very physical job. When I went to the doctor with pneumonia and persistent asthma which wouldn’t respond to normal treatments in December of 2015, I weighed 284. I spent the first six months of 2016 in my bedroom, watching television, and the last six months weren’t much better. I packed on 28 pounds in 2016.
This morning I weighed in at 285.4 lbs, which means I lost another five pounds this past week. I did three 36-hour fasts in the past week, meaning I skipped the low-cal meal one typically eats on a down day with modified alternate day fasting. I’ve determined two things with certainty. The first is that drinking beer, eating ice cream or otherwise ingesting large amounts of carbohydrates on up (feast) days makes me lethargic on fast days — at least for about 16-20 hours after eating. (I think they make me feel hungry more often, too.) The second is that I have problems getting to sleep if I skip the low-cal evening meal, partly because I have more energy on fast days.
The good news is that if I wished to keep doing 36’s, these are both manageable problems. In the first case, I can limit eating and drinking carbs. In the second, I shouldn’t nap or relax too much on the fast day, so I’m tired when I finally hit the mattress.
That being said, maybe I should go back to consistently eating the 500-600 calorie meal. It does make sticking to the plan easier, and it banishes fatigue and sleeping trouble. I’m experimenting, here. I’ve been watching a lot of videos on YouTube with these body-builder meatheads who seem like they are pretty fond of their mirrors, but who nevertheless extol the glories of intermittent fasting: eating all their calories within a specified time window, say, six or eight hours a day. I might try doing that in the future if I get sick of ADF.
Another 35.4 lbs to go to hit my target weight of 250, and keeping weight off is the true test of any lifestyle change. But for now, I can congratulate myself on trying something new for a month and seeing good results.
After yesterday’s toilet adventures, I slept, awoke, peed, and weighed myself. I’ve dropped another eight pounds in the last eight days. I now weigh 290.8 lbs, down from 312. If the new scale is accurate, I’ve lost over twenty pounds in the last 24 days, since starting this thing on March 1st. Or to state it sideways, I’ve lost close to a pound of jiggling flesh per day.
Boy, am I fat. That’s a lot, and maybe it’s too much, but I’m not sure I want to do anything to slow the loss, because I don’t feel like it. I’m following the modified ADF pattern in accordance with my reading and research, that’s all. I feel fine. And I like being able to tie my shoes without coming up for air. I like feeling lighter on my feet. I noticed yesterday that I’m having to pull my pants up higher like an old man, and I’m definitely tightening the belt. So I’m going to keep doing what’s working and trust that the loss will slow as I get down to a more reasonable weight; everything I’ve read and heard says that’ll be the case.
I made two changes worth noting this week. First, I resumed tracking my meals on feast days via the MyFitnessPal app, not because I’m concerned with eating too much, but to help keep a record of what I’m eating. I figure that data could illuminate trends regarding how I feel on fast days. Second, I went to WalMart and bought some Phase8 Protein supplement (by Muscletech). A scoop only has 150 calories and delivers 26 grams of protein. I decided to take it with my evening meals to try and prevent muscle loss while I’m eating so much less. I’m not worried about gaining muscle right now — I just want to keep what I’ve got.
I’ve lost seven pounds in eight days.
That’s a bit more than I was expecting and more than I would prefer, because it’s best for the body to lose weight more slowly, but at least the scale is moving in the right direction. As a general rule, I think the fatter a person is the easier it is for him to drop pounds, so I’m sure the loss will taper off in weeks to come.
I slept poorly last night and had some intestinal distress yesterday, which was my 8th alternate fasting day since I started this eating plan on March 1st. I think my symptoms originated in the fact that I ate a large calorie- and carb-heavy meal the night before: five slices of Domino’s Pizza, two crafts beers and a slice of chocolate pie my daughter made — I probably got close to ingesting 3000 cals in that one meal. That was the first dose of heavy carbs I’ve had in two weeks, and I don’t think my body liked it. Of course, the only way to know for sure that it was the carbs is to try again sometime…ha ha.
I’ve noticed that on my feed days I’m not that hungry until the afternoon. I eat, of course, but at breakfast and lunch I feel like I could take it or leave it.
I started a Youtube channel yesterday to document some of my journey, as a supplement to what I’m writing here. I’m halfway through the month of March and I’m feeling well overall, so I’m going to keep following this eating regimen and see where it leads.