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Intermittent fasting--results so far.

Monday, August 15, 2011

I started my experiment with intermittent fasting on 7-10-11 at 158.4 lbs. and today weigh exactly 148 lbs. For me, that's an astonishing rate of loss as I'm used to losing at the rate of about .5 to 1 lb. per week. BMI has come down from 28.06 to 26.57 and I think my body fat, measured by the AccuMeasure calipers is about 27%. This has not been an easy thing to do; I'm used to eating breakfast at 8 a.m. and am often hungry when I get up in the morning. The average weight change chart on has been my motivation to keep going. The three digit whole number of pounds changes about every 4 to 5 days and I figure that I can stick with this for 4 or 5 days at a clip. For example, on 7-21 my average wt. was 155.96 and by 7-26 the average was down to 154.78. Seeing that drop down to 154 was very encouraging and I knew that if I did my part, my body would respond and I'd get to see that number drop down into the 153s 4 or 5 days later. Which it did on 7-30. Today I'm looking at an average weight of 149.98.

I've just started entering my energy intake (calories) and energy expended (exercise) and the charts show an average daily calorie deficit of 700-800. This information is mostly speculative because (1) my Hashimoto's disease skews my metabolic rate, and (2) all the formulas are guess-timates and based on the average person. So, who knows??!!

I've followed an daily intermittent fasting plan. That is, I eat my first meal about 9:30 a.m. to 10 a.m. and have my last meal starting at 6 p.m. followed by a 15.5 hour "fast." I was used to having breakfast earlier and eating dinner about 7. So there were some real adjustments I had to make, one being convincing my husband of the benefit to eating earlier. He was very accommodating, great guy that he is. I track everything I eat on SP, as well as tracking my exercise. I rotate my calories around 1200, with my lifting and HIIT days (2X per week) eating 1400 calories, and two lower exercise days eating 1000 calories. The other 3 days I take in 1200 calories. I've also been rotating the macronutrients, with the 1400 cal. days at 40% carbs, 30% fat and protein. The other 5 days I aim for 40% protein and 30% carbs and fat. The 1400 calorie days also help to keep me "sane" because I've been able to indulge in a small cup of ice cream (Ben and Jerry's Cherry Garcia) or extra fruit. I've not had much beef, just a couple of times I've fixed a home cooked 4 oz. hamburger sandwich.

I feel fine; I don't feel especially hungry, except occasionally when I arise in the morning. One evening I had a hard time falling asleep because I felt really hungry, so I finally got up and fixed a small peanut butter sandwich. That did the trick. The extra calories did not hurt at all. My 48th wedding anniversary is coming up and we plan to go out to a really nice restaurant to celebrate the occasion. That will be a 1400 calorie day and I will have lobster! Yum.

I am headed down into new territory soon. My lowest weight was 139 when I slacked off after 2+ years of strict diet and exercise. I'm hoping that I will continue to lose at a reasonable rate. I'd like to get down into the 120s and reach a BF of 20% or so. It will take hard work. Football season is coming up and we travel for 7 of the games--long weekends that have normally included restaurants and wine and food! I'll have to do some REALLY careful planning.

Any helpful suggestions are welcome. I need all the support I can get.
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Member Comments About This Blog Post
    Hi, are you still on SP? Do you still do IF? I do IF daily as well, min 16 hr. I measure from when I am done with my final meal until my 1st bite. We have an IF community group here on SP and a couple members, but I would love for some new people to join and reinvigorate it. I hope all is well and you are keeping the weight off and feeling great!
    1653 days ago
    Hi! Are you still doing intermittent fasting? If so, is there an update of your intermittent fasting results?
    2242 days ago
    Congrats on the loss. Will have to check it out. You taught me something today, always a great day when we learn something.

    2488 days ago
    Great blog. I'm not familiar with the "Physics Diet" but I have been following a very similar eating schedule getting at least a 15 hour fast in-between dinner and breakfast. I really feel the positive results in my digestion and in my weight loss. I also follow the No S way of eating which means eating only meals, no snacks, no seconds and no sweets.

    Another thing that I have done with my diet that has helped TREMEMDOUSLY is almost eliminating grains all together, only an occasional treat of French bread. But no more pasta, no more cereals, and NEVER cakes, cookies, pies, muffins or anything like those...well probably not "never" but almost never...really!

    Probably just taking a spoonful of peanut butter by itself without the bread would have settled your stomach as well. I like to keep protein salads in the fridge like egg salad, tuna salad, chicken salad or even ham salad. They are great for when you just need a bit of something without anything that is going to raise blood sugar.

    Just ideas; hope they help. I'm going to look up this Physic Diet thing.
    2499 days ago
  • BERRY4
    That's interesting that you are following that approach...

    It is somewhat what I do in the summer time when work (on the farm) takes over life! -- I have finally been able to break a 6-month plateau. I want to hold on to the loss and establish a lower "set point" from which to stay (hopefully for the next 30 years or so!!?)

    Good luck in your journey! -- And that upcoming 48th anniversary, CONGRATULATIONS!! (We are 3 yrs away from our 25th.)
    2500 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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