Week One Results

At 8:30 am this morning I weighed 183.2 lbs. This is a 3.4 lbs loss in one week! My fast days were Tuesday, Thursday, Saturday, and Monday.

Next Tuesday morning I’m expecting a smaller drop because, the first week is often the best in dieting, and because my next set of fast days is Wednesday, Friday, Sunday, meaning I’ll have had 1 less fast day. 

I could alter my weigh-in so that I do it after an even number of days, every 10 for example, but at this point I’m just sticking with Tuesday morning.

 

Weigh-in Eve

Well, tomorrow is the one week mark. It’s been pretty easy so far, though today was my toughest day. I had a few days off from work last week heading into the Easter holiday, and today was the first day I had to work and fast at the same time. It was a bit challenging. My job isn’t physical, but I don’t like it and it makes very stressed/anxious. On a normal day, I feel pretty wiped out by the time six o’clock rolls around, and today was even worse than usual. It doesn’t help that I had trouble sleeping all night, thinking about my return to the office. Well, it’s 9:30 now and I’m pretty tired, so if I can fall asleep, I’ll have made it through week one.

I’ll have fasted Tuesday, Thursday, Saturday, and Monday. On all of my fast days I had a 6 inch Subway sub and  piece of fruit, except for today. I had a Quarter Pounder w/cheese from McDonald’s. I know! Not my idea of an ideal fast food, but I was at work, and I had trouble getting away from my desk (McDs is right out the window of my office). It was only 500ish calories, so in terms of hitting the goal it still worked.

Easter Sunday was a feed day and I did eat a lot, so I hope that doesn’t screw my results too much. Typically Krista Varady expects to see 110% caloric needs intake on a feed day, but I’m sure I was way over that. I went out to breakfast with my folks and then to a big dinner with all kinds of dessert. 

Anyway, to bed!

First Cycle

Today is my second fast day. My first 1:1 went pretty well. I was hungry at several points during my fast, but then I get hungry at dinner time on normal days as well. It was just a matter of waiting it out, rather than eating.

Which is the same problem you face on any diet, but I have to say, knowing that I only had to last a day, and then I’d be able to eat whatever I wanted the next, made it seem pretty easy. I ate my lunch around 12:30. I had a 6″ Subway sub with whole wheat bread, turkey, swiss cheese, lettuce, tomato, onion, spinach, banana peppers, and lite mayo with a banana, which is the kind of thing I might have eaten anyway, except with more veggies and Swiss instead of American cheese. I made the switch to lower the sodium. Low sodium isn’t something I’m really thinking about, but I was annoyed that I was only going to eat 1 thing all day and I was still going to have over 1,000 mg of sodium anyway! The Swiss cheese kept me slightly under.

My feed day started slightly ridiculous. I wanted to grab a hot breakfast before work because I was pretty hungry when I woke up, but I ended up running late, so I ate 2 leftover manicotti that were in the fridge. For lunch I had a #1 from McDonald’s (Big Mac, medium fries, and a Diet Coke). For dinner I had a grilled chicken spring wrap with sweet potato fries, and in the evening I had a slice of lemon loaf and a black iced coffee from Starbucks. I think that probably puts me somewhere are 2700 calories for the day. I’m trying not to obsess about that because it’s not the point of ADF, but I couldn’t ignore it completely. Over the two day cycle I averaged about 1,600 calories a day, which should be enough of a reduction to see more than a pound of a weight loss per week.

One of the things that discouraged me in the few readings I had done on ADF was the claim many people made that they started eating healthier foods once they started, which, to me, calls into question the effectiveness of ADF as a method. That is to say, if you went from eating donuts to salads and lost weight, does that have anything at all to do with fasting, and/or should we be surprise? I’m doing this because the idea of swapping donuts for salads breaks my heart. Even so, in my first three days, I’ve found myself doing something kind of similar. On my fast day I added veggies I normally wouldn’t to my sandwich and added a piece of fruit because I felt I wanted to get enough nutrients throughout the day, and it didn’t seem forced or unpleasant. Similarly, though my lunch was pretty horrendous (and delicious), at dinner I chose something with greens in it and grilled chicken, over my usual fried buffalo chicken sandwich with ranch dressing hold the lettuce hold the tomato and sweet potato fries instead of regular because I wanted to… make my food count. I don’t know. It was just a small feeling, but it was good.

Which brings me to my largest point after one cycle. Yesterday was my feed day and it was the first time I felt happy eating since I was probably in junior high. Being who I am and having the relationship I do with food, I’m dieting and being miserable because I want food, or eating and feeling ashamed and disgusting because I’m so fat. Eating yesterday was satisfying not only because it was delicious, but I felt like I deserved it too.

Day One — Fast

After watching Eat, Fast, and Live Longer I have decided to try intermittent fasting. Today is my very first day.

There are several ways to go about this, including the 5:2 diet and alternate day fasting. For anyone unaware, in both diets you have “feed” days and “fast days.” On feed days you can eat whatever you want, while on fast days you limit yourself to 400-600 calories (depending on your gender/size). In alternate day fasting the pattern is simple: 1 feed day 1 fast day. In the 5:2 diet, you fast 2 days out of the week.

I’m going to try both? I’d like to do alternate day fasting, but it’s (obviously) not as flexible. With the 5:2 diet, as long as the two days are not consecutive you can move them around in the week to accommodate whatever is going on in your life. A little bit of math shows that with an alternating fast diet, your ratio, on a weekly basis, is going to be either 4:3 or 3:4 (because 7 is an odd number). So even a 4:3 week is one extra day.

I’m going to basically do an alternating day fast, occasionally modifying it so that, for example, I can attend Easter dinner next week without having to sit at a restaurant and eat nothing, and even worse than that, answer a battery of questions from my family about why I’m not eating anything. But I’ll never have a week that doesn’t have at least the 2 fast days required by the 5:2, and more often than not the 3 or 4 that come with alternate day.

I am a 33 year-old male. I have an electronic bathroom scale which is hopefully a little more accurate than a regular one. I stopped eating last night at 6:30 pm. I weighed myself this morning at 9:30 am. I weighed 186.6 lbs, which is actually a little better than I had anticipated. I thought for sure I’d be over 190.

I’m only 5’4″ so that is pretty damn fat anyway.

Even worse, my body is almost 40% fat. I don’t remember the exact figure–it was in the high 30s–because I immediately had to look away, like from a grisly crime scene. At any rate, that’s way, way, way too high.

I’m basically sedentary, so I’m also going to try and go on a short walk every day, 30 minutes to an hour. I’d also like to do a little bit of weight lifting once a week on a feed day, but I am terrified of the gym, and I don’t know how well this type of calorie restriction mixes with real exercise. I’m going to go through this week, and on the weekend, I might try going to the gym–but no promises.

here’s a link to the documentary on vimeo: http://vimeo.com/54089463