Lab Work and Intermittent Fasting
Sunday, July 05, 2020
I got my lab work back yesterday. My fasting sugar is back to the prediabetic range and my triglycerides are high (first time that's happened). My doctor's recommendations on the chart were to exercise and lose weight. Of course they were. We talked about the fact that I was working on it anyway, which is why I don't think he went into more detail than to make the comment. I'm less concerned about the sugar and more about the triglycerides, since it's something new.
On the weight loss front, I've done pretty well this week with comparatively little effort. I think quitting soda and other caloried drinks is all to credit. I'm down almost 4lbs. I haven't cut calories and I'm being spotty on the metabolic eating because I still haven't gone grocery shopping. I also have some other food that we're slowly eating away--I just can't bring myself to throw out perfectly good food that I spent money on. That being said, I've been getting the water, exercise, and veggies.
In my last (or the one before last) post I mentioned being interested in intermittent fasting. I've done a bunch of research and I'm going to try it. I'm going to do the typical 16-8 split, with a 24 hour liquid fast once a month. I'm starting off with my eating window 11:30-7:30, that's when I start to get hungry anyway. I'll break my fast with lunch, which--according to research--should be either a protein and a fat or a protein and a carb, but never a fat and a carb. Next a decent snack in the afternoon of a protein, fat, and carb. Dinner around 6:00 will be a protein and a fat (maybe a small carb, since I seem to not really being doing the metabolic eating plan any more). Then around 7:20 have a fat for a snack.
The most important thing for me to remember while I'm using intermittent fasting is to not let my calories drop too much. I could see myself eating less naturally, so I need to make sure what I am eating is high-quality so I don't put my metabolism into panic mode. Going 16 hours without eating doesn't freak out the metabolism too much. It's sustained calorie restriction that can make it slow down. For the first week, I plan to eat maintenance calories for my goal weight. (Off to calculate....) Huh. That's 2000 cals per day.
Calories are weird. I KNOW I eat more than 2000 calories per day when I'm just going about my business. Especially before I started keeping track of my weight and such. Add a trip to Wendy's and it's all over. But the idea of purposely making a meal plan with that many calories in it is scary.
Aside from the fasting, I also started looking at a keto diet, but it feels too extreme to me. At the same time, it doesn't. I found a great guide that lays everything out and it seems really doable. The meals are quite similar to the metabolic eating, only with even more carb restriction. I can almost see myself doing it. Maybe after we get back from vacation when I have a month of uninterrupted time. That gives me 3 weeks to try the fasting and see how I like it. Switching my meals to keto after I'm used to the fasting schedule wouldn't be difficult.