DAY 4, JULY 26TH

Day four and still going strong. This morning I woke with a smile on my face and couldn't wait to get up and start writing about how joyful I feel. This is Ketogenic Euphoria and I will blog about it later. See the link in my signature.

I was shocked when I looked at my food log to see how little I seemed to eat yesterday. At the same time I was never hungry, not once.

Edit .... (I went over my calorie limit by 7.... no big deal. my ratios could have been a little better.... 3.2% carb, 10.4% protein and 86.4% fat. Close enough to my 2:8:90 ratio I guess.) .... Oopsie! That is the provisional plan for today.

Correction. Yesterday i was under by 44 calories and my ratio was 3.7:7.5:88.8. Quite happy with being that close.


This morning my scales show another 200 gm loss to make 1 kg or 2.2 pounds lost in 3 days and my blood ketones had climbed to 1.1. While the weight loss is pleasing it doesn't really excite me because that is what I gained the previous week. The last few days amount to the same as tweaking to maintain. I will see how things go over the next 2 days of Fat Fast and then the challenge of being more relaxed by following Atkins Induction.

Started the day with Keto Coffee
Lunch was a little hurried because we had appointments in town. I had half of a freshly made cheese flaxseed and coconut muffin with butter to keep my fat ratio up there.
Late afternoon when we got home I had the rest of the muffin. Then made chocolate whip and ate one serving with three left in the fridge for the next few days.
I wasn't very hungry at our normal dinner time so ate later than usual. A bowl of clear broth, no idea how the stats work out but it was yummy. Perhaps I should have measured my post prandial blood glucose to see if the sugars from the veggies which had inevitably leached into the broth made any difference.
Later I snacked on one of the stuffed mushrooms left over from yesterday.

One thing. I may not be able to eat anything with flaxseed. I had sharp gut pain for a little while. I'll modify the amount I use next time and see if it makes any difference.

The sun is shining.I should not be sitting here. Winter sun is gorgeous and I will be gardening.

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Blessings,

DAY 3

Friday morning here in New Zealand. John is watching the America's cup .... I think it's live. Wish we could pop across. We love San Francisco. Pop across sounds so casual for a 12 hour flight that costs $$$$

Thanks to you folk who are visiting here to see how I am doing and cheering me on.

Fat Fasting at the optimal level is hard. Yesterday I wondered what on earth I was doing eating so much fat. It is amazing that I haven't gagged. It also takes a bit of mental effort working out a suitable menu.

Today's results are not at all stunning but I must not grumble. Weight loss, another 100 gm and blood ketones gained another 0.1 to read 0.5. I'm sure my afternoon readings would be much higher but it's just too expensive to test twice a day. I have been thinking of changing to do my blood pressure and blood ketone readings about 4 pm but I always forget.

A note about testing for BLOOD KETONES. I use a Freestyle Optimum monitor which is dual purpose and tests blood glucose also. In NZ I can get ketone test strips for less than $2.00 strip. That still makes it expensive testing everyday. My last order including shipping costs was $120 for 60 strips. That's about $98 USD. This is where I get them http://www.medica.co.nz/diabetes-care/

Yesterday my calories were 901 plus clear broth from a pork and vegetable casserole.
Breakfast:- Keto coffee
Lunch:- Plain Greek yoghurt with CLO boysenberries and cream,a few drops of lemon juice and zest.
Dinner:- 60 gm mushroom stuffed with spinach and cheddar cheese cooked in butter with a drizzle of olive oil. This seemed like a very small meal but I survived without needing to snack during the evening.
Snack:- Cheddar Cheese

I also managed to do 30 minutes Cross-trainer at a good rate.

Wishing everyone a happy and healthy day.

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Blessings,

DAY 2

:)Guess that means yesterday went well. For a full update you can go to my Blog and click on the Fat Fasting button.

My weight dropped by 700 gm, that's around a pound and a half. Good start especially since I had lost some weight the previous day too.

My meals went well although it is a challenge to keep the ratios in check. My target is 1000 calories, eating 2% carb, 8% protein, 90% fat. It was fairly easy when I did my first experiment. It was only 70% fat and around 1150 calories which is more like Atkins induction. I do think it's doable for me but it's not compatible with a busy lifestyle outside the home. I have no idea how people who have to go out to work do this kind of thing.

I even got on my cross-trainer, and worked away for 30 minutes. I'm told it is similar to an elliptical exerciser. I prefer it to the treadmill because I use my arms more but it does not challenge my cardio fitness as much as a treadmill. I need to get cycling fit for a rail trail ride in mid-September and that is a challenge although it is only a half day.

For those who do not want to check out my link here is what I ate and drank.

Coffee made with coconut oil and coconut milk.
Plain Greek yoghurt with cod liver oil, cream, and berries.
Omelet made with cream and filled with silverbeet, (chard), parsley and parmesan.
Chocolate fat bomb made with coconut oil, butter and dark chocolate flavoured with peppermint essence.

Total calories 992
ratio 5.9% carb, 10.2% protein, 83.9% fat

My morning blood ketones rose from 0.2 yestreday to 0.4 today.

Not perfect but close enough for me.

I am surprised I am counting, weighing and measuring and quite happy to do so for now. One of the reasons I like LCHF is the freedom from all this but if this is the only way I can shed more adipose tissue then I will do it happily.

See you here tomorrow.

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Blessings,

DECIDED TO COPY MY POSTS FROM THE LLV FORUM

I am sick and tired of being frustrated by exceedingly slow weight loss. I feel well. I am not on any medication. I have already lost 32 kg/70 pounds but most of that was in the first six months of 2012 when I stopped eating wheat. Since than I have continued to work toward my health goals but my weight loss completely stalled for various periods. You can see my weight loss progress here

I have places where I Blog but I have come here to record this experiment of 5 days Fat Fast followed by 2 days more relaxed eating with higher calories but still eating less than 20 grams carbohydrate daily. I need something to refresh my efforts and enthuse me again. This place should work for me.

I have been experimenting with Fat Fasting for a few months and am happy that there are no problems. You can see my first experiment by going to the above link and clicking on the tag Fat Fasting.

I need to handle this with a measure of common sense. My 75th birthday was 6 weeks ago. I had a cholecystectomy aged 20. I am unaware of any problems related to this. I think I have been fortunate in that respect.

This is part of a determined effort be as healthy as possible for the next part of my life. I have a plan to be reasonably active which includes using a cross-trainer or walking or riding a bicycle almost daily and introducing stretching and resistance exercises as I feel strong enough.

Here goes. New Plan. Fresh enthusiasm. And linked into a good support system.

I love fresh starts. 

See you tomorrow and let you know how today goes.

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Blessings,

CYCLING FAT FASTING WITH ATKINS INDUCTION

Today is my second day fat fasting. I am doing it by the book which means I'm keeping my calories under 1000 and a ratio of 2% Carbohydrate, 8% protein and 90% fat. Very radical but then that's how I roll.

I'm also posting progress on Livin' La Vida Forums. I really, really want to see some progress.

I'm not a stranger to fasting but fat fasting is another ball game and I find myself constantly working out what I can eat and drink to keep my ratios within the limits I have set. My general well-being on a fat fast seems to be good. There are moments of hunger and those I have to tough out but they do not last very long. The biggest challenge is breaking habits. The one I am finding the hardest right now is not having enough calories to munch on nuts when I go to bed. I have got into a habit of reading or filling in the days Sudoku and munching until I feel sleepy. It's just a habit and not a good one at that.

I have a diet tracker which allows me to work out recipes and save them ready to log them n the da with no further calculations. It freaked out when I put in my calorie target and ratios but it seems to have settled down and I find it easier to use than say Spark People or others that I've seen mentioned. I did pay to download it but from here on it is supposed to be free and it does seem to be worth the small sum I paid. I might add I'm not very clever when it comes to this kind of thing and it has taken me months to work out some of the features. It's kind of cool to fill in a food and work out the nutritional content and have it stored to use at any time. The program also has many foods already listed but not always the brands we have available so I do read labels and check the stats. Sometimes a more vigorous search is needed and I guess at best the break-down of nutrients is approximate anyway.

I usually fill in my menu for the day first thing in the morning and then I forget about it until the next meal is about due to be prepared. It's quite liberating in a way because I have a written plan which is flexible according to the activities of the day. When I do not do this I am obsessing on food day and night.

I do have problems on the days we are not in our own home whether it be a day out shopping or visiting, or living in a different environment. I am disappointed that I am challenged so easily. It means that on the days I go to church, for instance, I need to be extra vigilant and aware of pit-falls. We are staying in other people's homes for several weeks in the next 4 months and although I will be almost 100% in charge of meals I find that after a while I begin to feel stressed and it becomes difficult to follow my plan. I am guessing this has something to do with just being out of my known environment. Somehow I will find a way through this one and come out the winner.

Today's food is mapped out. I begin with Keto Coffee. We bought a Coffee Maker a month or two ago and I am finding it brilliant. I grind my own beans and set it up so that I have at least 4 large mugs of what many people would call weak coffee. Then I get out the container that goes with my new whizz stick and get it ready with 30 gm coconut oil and 30 ml of unsweetened trident coconut milk. To this I add enough coffee to make 2.5 mugs and whisk it all together. When I remember I add a pinch of cinnamon. This keeps me satiated for hours. The remainder of the coffee I drink black and often cold.

For lunch I have developed a concoction of 50 gm Easiyo Greek Yoghurt, 10 gm berries, 50 ml cream and 15 ml cod liver oil. I only use Arctic Lemon flavoured and the yogurt seems to blend well with it. I am noticing the cream and find the colder this is the more palatable it is. Today I might add a few drops of fresh lemon juice and maybe even a little zest.  Easiyo is a brand of yoghurt we make at home using sachets. I am not sure whether it is the best yoghurt we could have but it works for us. I am finding that good plain Greek Yoghurt harder and harder to find on the SuperMarket shelves and Easiyo works every time. What is even better is that for some reason John has taken on the responsibility of making it so all I have to remember is to tell him when my container is down to the last serving.

Dinner is where I have variety. Last night I made an omelet with two eggs and cream filled with silverbeet/chard, parsley and parmesan. Today I am having mushroom stuffed with spinach and cheddar cheese with lots of butter and some olive oil. I also have some broth in the slow cooker. I have no idea how to work out the nutritional count so will probably not be counting it. John will have the meaty, veggie part and I will have the clear liquid.

Although the plan suggests you eat 5 x 200 calorie meals I find this a chore and am content to continue my normal pattern of Keto Coffee, 2 main meals and a snack. Yesterday my snack was a Fat Bomb made with butter, coconut oil and a dark chocolate bar. Today it will be a 25 gm  piece of cheddar cheese.

Because I believe exercise or physical activity is an important part of maintaining my health I am working at developing good habits around this too. I am so much of a couch potato that it's embarrassing. My excuse right now is that I am knitting John a jersey. Right! But I have much gardening to do and the cross-trainer sits waiting in a corner not too far from the TV. I am also supposed to be getting cycling fit for a rail trail ride in September. Yesterday I did 30 minutes on the cross-trainer and was pleased that I could do it so well. Will have another go today.

I need to rebuild healthy routine into my life. Trouble is, I do lose the plot when the pattern is interrupted for any reason.

My best plan is, get up and put on the coffee. Turn on laptop and record blood ketones, weight and blood pressure. Do the meal plan for the day. Blog, both reading and writing while I drink my coffee. Exercise. Whatever else I am working on whether it's gardening, knitting or reading. Dinner is around 5.30 - 6 pm and then the evening is spent watching TV. It sounds really basic and boring but believe me, I treasure the boring days. There are never enough of them.

And I guess that's about it for now.

I am interested to see how this works out in results.

MORE ABOUT FAT FASTING

Today I came across this article written by Di Bauer. I thought the food ideas and recipes are very worthwhile so will refer to it often long with The Fat Fast Cookbook.

A comment made by Dana Carpender at Carbsmart

Jackie Eberstein, who was Dr. Atkins’ right hand for thirty years, says that when people have a lot of weight to lose and are badly metabolically resistant, she puts them on a rotation of five days fat-fasting, 2 days of Atkins Induction. They continue the 5/2 rotation until they’ve lost all they need to lose, or can’t handle it any more, whichever comes first.

I think the longest I’ve fat fasted without a break was 8 or 9 days. The longest I know of in a clinical trial was 10.

I am intrigued by this idea. I am really having trouble losing weight these days. The Fat Fast idea no longer freaks me out. I can do it without any adverse effects. It's not difficult or even unpleasant for me. A rotation of 5/2 rotation seems rather strict but I'm seriously thinking about giving it a go for the next 2 or 3 weeks before our world goes crazy again with hospital appointments and other stuff. It will be a good test and just maybe I can crack through the 80 kg barrier into a happier place. Currently I weigh in the vicinity of 80.5 kg/177 pounds. I really want to get under 70 kg/153 pounds ASAP. I'm tired of the way my body is messing around. I know I should be more patient but I want this period over. I know that losing the weight is only a small part of the picture but it's taking up too much of my energy. I want to put my energy into other things. It's not unrealistic for me to lose 1 kg per week or a minimum of 3 kg in a month. At that rate I could be very close to 70 kg by the end of September or at least by the end of this year, allowing for stuff that is already booked in.

Another thing I have become aware of is that I probably have a chronic yeast infection. This could be why my scalp is not healing from the scaliness that is far more than dandruff. It is hideous. Recently I noticed it was much worse on the days I missed out on coconut oil. I think I read somewhere that coconut oil is helpful in healing yeast infections. If that is so Fat Fasting just might bring about some health benefits. That would be awesome.

Today I am not seriously Fat Fasting but ....... It is close to dinner time for us and all I have consumed today is coffee laced with coconut oil and coconut milk. I have begun to prepare plain Greek yoghurt, to which I add cod liver oil, a few berries and some whipped cream, and that will be my dinner today. If I'm really hungry I have some cold pork and a green salad in the fridge but today could be as good a day as any to begin the 5/2 rotation. I think I can do it without upsetting John too much.

Watch this space.

UPDATE JULY 4TH

May 1st

My goal over the next 5 weeks is to stay in ketosis. I am increasing my calories to 1250 and relaxing my macro ratio to 10% carbs, 25% protein; 65% fat

I hope to lose another 3 - 4 kg in that period........

If I don't stay in ketosis or lose at least 0.5 kg per week I will change things toward my modified fat fast.

The above ratio seemed to be working but ......


May 8th

This is easier said than done.

My Modified Fat Fast took place between April 18th to 28th. Since then I've been all over the place. Some days in ketosis other days I chose to eat desserts or higher carbs and calories. My weight loss has become unstable over the last week and I see that as a direst result of eating desserts and increasing my carbs. I'm doing something rather drastic today and eating low cal as close to 4% carb; 6% protein; 90% fat. Hopefully this will put me right back into ketosis and I will feel more lively.

Eating those desserts certainly lowered my mood and I had to struggle with some grumpiness. I was also 3 kg up in weight this morning. I know that's not real weight but it is a warning sign. It could settle on me so easily. I won't have that and unhealthy as it might seem in some people's eye's I am on  a Fat Fast closer to Dana Carpender's version for today and maybe tomorrow depending on my ketone reading.

I can eat at home for the next 4 days. Sunday, Mother's Day, might be another 'off the charts' food day but I'll take more care and hopefully avoid dessert. It will help that I am doing the Mother's Day 5 km walk with Jane and friends.

JUNE

Somehow I managed to maintain my weight loss through May and when we left for two weeks in Christchurch I weighed the same as when I finished the Fat Fast at the end of April. A few days after returning, I found myself up 2 kg and struggling to get back into the routine of tracking.

This coincided with South Island and North Island celebrations of my 75th birthday. Far too many excuses to indulge in desserts.It took me a few days to pull out of this slump.

I ended the month with three days Fat Fasting. This time I chose to go with 1000 calories with a ratio of 5% carbs, 15% protein and 80% fats. This went well. I felt good and lost 3 kg so that I was able to show a loss of 1 kg for the month.

JULY

The last few days have been a bit up and down. One thing I know is that I feel so sluggish when I eat too much. It pays me to keep track of the total calories and staying under 20gm carb certainly feels more comfortable. But I miss veggies. It is a learning process to make the most of veggies with the lowest carbohydrate count. The last three days worked out like this.....

Tuesday:- Calories 1632

• Carbs 28 gm
• Protein 82 gm
• Fat 137 gm

Wednesday:- Calories 1345

• Carbs 36 gm
• Protein 53 gm
• Fat 111 gm

Thursday:- Calories 918

• Carbs 13 gm
• Protein 36 gm
• Fat 82 gm

I feel good tonight and was not hungry during the day. I will go to bed without eating anything more except maybe a couple of almonds. Last night was a different story but that may have been because I did not move enough during the day because I spent too much time knitting.

The thing that continues to amaze me is that I am keeping the weight off. I have been working at this weight loss thing fr 18 months straight. That has never happened before. The amazing thing is that not only do I have the will to continue but I am determined to do so.

And it is comparatively easy. 

I don't enjoy the long period of slow weight loss that looks too much like a plateau for my comfort.

I am hoping that as I continue to work to stay in nutritional ketosis that I will lose weight on a regular basis again.

I am thinking of doing a three day Fat Fast toward the end of each month. It's a routine that would help me to stay in nutritional ketosis ling term.