Thursday, July 27, 2017

July 27, 2017 - Intermittent Fasting Update

I have been doing the 16:8 Intermittent Fasting protocol for 2 weeks now. There are some days I am pushing the fasting longer just because I haven't been that hungry. And then there are days I snack much more than I should in between my two meals. I have another week of 2 meals per day with a snack to then attempting only one meal a day with no snacks. I'm still up in the air about having fat during my fasting time. This week I did add in some morning coffee but sweetened with erythritol. Yesterday was pretty brutal on my stomach. I don't know if it was the erythritol or what. I'm going with the same eating plan today and if I have the same issue I know then it is the erythritol. If that is the case I will dump the morning coffee.

Some experts claim it is okay to have some heavy whipping cream or butter during your fast. Some say you should only be drinking water. I will test next week the only water during my fasting time. I figured since I haven't stuck to that mantra this week might as well stick with what I'm doing for the next 3 days.

One good thing going on at work is that I can now come in an hour later. I normally have to be at work at 7 am but I talked my boss into letting me come in at 8 am. If all goes as planned, I will be able to bike or exercise first thing in the morning now. It is so much easier to wake up at my normal wake up time and do an hour workout compared to having to wake up at 4:00 am. So starting next week I will stay on my normal wake up schedule but instead of hitting the floor and heading out the door I will either go on a bike ride or do some kettlebell training.

As of today no weight loss from last week. I was down to 171 on Monday but today I am back to my last weigh in weight of 172.2. My next weigh in is on Sunday.

Wednesday, July 19, 2017

July 19, 2017 - Still struggling

I began my 16:8 fasting regiment on Sunday. I did really good that day, but I'm sure it had more to do with I slept in. On Monday, I made it to the 16 hour point prior to having a cup of coffee. Tuesday I made it only 12 hours before I caved and had a cup of coffee. Today, Wednesday, I made it to the 16 hour point. But.....I did have an ultra monster energy drink when I woke up. Now my readings and research state that erythritol does not spike insulin. That is why I had the monster because it is sweeten with erythritol. We shall see if this really makes a difference in the next couple of days.

I really am struggling with the only eat 2 times a day right now. Main reason is because I am home alone every evening and just do not want to cook a meal for just myself. I was in the same boat last summer and I did pretty good. Yet I was not implementing just eating 2 times a day with no snacks either. So I have to really access my situation and come up with a better game plan.

I want to stick to the intermittent fasting regardless and even get to the point of only one meal a day. I just do not want to derail any progress I have made thus far. Until next time!! I will keep on keeping on and figure out what will work for me for the next 4 and half months of pretty much being the only one home in the evenings. My husband is away throughout the week and my daughter is working 2 jobs that has her away in the evenings until late. So I am alone for now and have to come up with some single person meals that won't take up a lot of prep time. I do believe Sunday afternoons will become my prep day for all meals and I have to actually put some effort into this.

Friday, July 14, 2017

July 14, 2017 - Still working it all out

My energy level has been better this week, but it is still hard to get out of bed in the morning. Exception is this morning. I was wide awake at 4 am. I sat in bed checking my emails and such before getting ready for the day. I'm still pretty wired this morning, but I know around 6:30 tonight I will start hitting the wall.

My legs are so sore from my workout the other day. I only did 15 minutes of leg work, but man oh man am I sore!! I found a great 30 minute kettle bell all body workout video on youtube the other day. I will be doing that this afternoon. Hopefully I will be able to get out of bed tomorrow morning since I have a lot of errands to run.

My thyroid is such a huge problem with my metabolism. I have began supplementing with an adrenal support supplement since the beginning of the week. I have been reading and watching some informative videos about the root cause of a slow thyroid. It really comes down to adrenal fatigue. And I know the problems I was having after delivery of my last child and then my hysterectomy really stressed my adrenals which then stressed my thyroid.

With all that said, what can I do to lose weight with such a slow metabolism? Working out strenuously stresses the adrenal glands, so that won't work. I have been eating low-carb for 6 months now and it is helping but I have stalled for about a month now. Dr. Eric Berg released a very interesting video yesterday morning that has me reevaluating the way I am intermittent fasting. I have to cut out the butter coffee in the mornings and really only drink water for the 16-18 hours I am fasting. I cannot snack in the afternoon and consider it my 2nd meal of the day anymore too. Dr. Berg says to drop to 3 meals a day without snacking for 3 weeks and then drop to 2 meals per day for another 3 weeks and then drop to one meal a day. I feel that I can jump on into the 2 meal per day intermittent fasting for the next 3 weeks and then I should be able to do the one meal a day. My understanding of the reason for this way of eating and fasting is all about keeping the insulin level very low for 24 hours. You then are burning only your fat cells. I have been wanting to get to this point anyway, but now the explanation of why I need to is so crystal clear now. It's time to stop flopping on the bank and jump into this way of eating.

Tuesday, July 11, 2017

July 11, 2017 - Trying to figure it all out

It has been almost a week since my last post. I'm still trying to figure things out with the keto way of eating. I don't understand why I have had such a sweet tooth lately. I think a lot is not being consistent with taking the potassium supplement. I was watching a youtube video by Eric Berg just now that was all about potassium. I really think I have to start not only taking the supplement each day but upping my intake amount. I have been around 3900 mg per day, but I think because of the insulin resistance I need to be closer to 5000 mg per day. The recommended amount per day is 4700 mg and I would not be over doing it by no means.

So, how should I do this?

 I plan on upping my dosage by 1/2 a teaspoon per day which would have me supplementing with 2 teaspoons instead of 1.5 teaspoons. I take the Bulk Supplement Potassium Citrate and calculated out the amount per teaspoon. On top of the supplement I will begin eating spinach salads each day with half an avocado. Between the spinach and avocado this should give me around another 1000 mg.

If I go with what I have in my food tracker right now, I will hit around 5025 mg of potassium today. If I stay around this amount for awhile, I will then see if it is really making any difference.

I did notice the other day when I drank an Ultra Monster Energy drink, I slept better. I just saw a video from Dr. Berg about Vitamin B6 as being a key factor in a good night sleep. It so happens the monster drink is chopped full of B Vitamins. Now I do know eating the spinach salad each day will also give me Vitamin B6, but I now don't feel so horrible about drinking the energy drink. I do need to limit my caffeine so I cannot over do it with the energy drinks either.

As for my high functioning depression,

I have seem to have kept it at bay for the most part. There are some days when I feel it creeping back in, but I also have been outside more too and I have read where Vitamin D deficiencies can cause depression. I have been really good at taking my Vitamin D supplement and getting some much needed sunlight. I just think that the winter dark days lasted so much longer this year that the depression hit me harder than normal.

Getting in some workouts

I also will be getting in more workouts from here on out. We found a great deal on a new bike rack for our car that makes bringing my bike into work so much easier for me. I actually have it with me today and will be hitting the double tracks after work today. I set up a page to track my bike mileage for this year. I don't have many, but I hope to get a lot more. I plan (if weather is permitting) to bike 3 times a week. Plus I will be incorporating in 3 strength training workouts per week.

All I know is that things have to change in my life as in I need to eat better and exercise. No one can make the change for me but me!!

Thursday, July 6, 2017

July 6, 2017

Vacation is over and all went great. I only gained back a pound and a half from all the eating and drinking during vacation time. So pretty darn good. I stayed pretty much keto the whole time. Everyone was so very supportive of me not eating bread or potatoes. No pushy foodies except for my DIL's grandparents who pushed me into eating oysters and muscles during one of our dinner outings. I ate them since it was just seafood but will not eat ever again. Yucky!!!

I still have not began a formal workout schedule with 4th of July just finishing up. I do plan on strength training and some biking each week starting this weekend. My next trip is scheduled for mid-August and I want to be stronger and a little lighter for some hiking in Colorado.

I am going to do a 5 day Keto Detox-like eating plan starting tomorrow. It is a keto soup plan that I found on a great keto-paleo blogger's site. I Breath I'm Hungry has a lot of great meal plans and I think this one help me out. Since I love soups this should do the job for me. Once I complete this plan I will begin working on my Intermittent Fasting trying to push it to 20/4 instead of the 16/8 I am doing right now. I figure I will just push myself pass my normal eating time an hour at a time until I have hit the 20/4 mark. I also want to try a 48 hour fast this month.

I will give an update at the end of my 5 day Keto Soup Plan and let you know how it went.