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My Intermittent Fasting Journey

My progress on Intermittent Fasting will be posted here with updates on my weight being posted daily, and with updates on my waist size and body fat content being posted on a weekly basis on a Monday. My weigh-in day was a Monday but I will now be weighing in every day in order to keep everything on track, and I now fast on a Monday on most weeks (although that will often change depending upon my circumstances at that time). More information about my weight loss background and my goals for the future on intermittent fasting can be found on my first forum posting which can be seen by clicking here.

Day 93 - Low Carb Feeding Day

by johncs2013 on 20 Nov 2013, 07:05

Current Actual Weight: 72.3kg (11 stone 5 pounds)
Current Trend Weight: 72.9kg (11 stone 7 pounds)

Yesterday, I mentioned that there was still some work ahead of me if I am to turn the overall weekly weight gain which I was still running at after the weekend's excesses, into an overall weekly weight loss. However, yesterday was also a very cold day where the temperature barely rose above freezing during the day, and I didn't really feel like doing a 16:8 day.

Because of that, I started off with some breakfast for the first time in quite a while, and that consisted of some scrambled eggs and two slices of bacon, washed down with a glass of full fat milk. For lunch, I then had two slices of turkey with some salad. With that, I had a pear, and a cup of soup which once again was washed down with another glass of milk.

Because it was so cold, it was important to keep some hot snacks in reserve and so, my mid afternoon snack consisted of a small handful of nuts and a cup of bovril. For my evening meal, I then had two gammon steaks with some salad and grated cheese.

I had an apple with that, along with a cup of coffee with some milk. I also had a small stick of Austrian cheese (which I love eating on its own) as a mid-morning snack. With this WOE, I don't normally count my calories on a feeding day but on this occasion, I decided to log everything that I had eaten yesterday in into MFP.

With that, it turned out that I had eaten 2,114 calories yesterday which consisted of 164g of protein, 128g of fat and more importantly, just 68g of carbs. That last figure is the one that I was really pleased with because although there are a lot of people on this forum who will eat even less carbs than that (I could probably have reduced my own figure even further by replacing the pear that I ate yesterday with a different fruit that has a lower carb content, and even my cup of soup contained 10g of carbs because of the croutins (which are small pieces of bread) in it), the figure that I achieved yesterday is still pretty good going for someone who has always had an issue with reducing carbs.

There is probably some other work ahead of me because my diet yesterday, was higher in protein than what it was in fat due to the amount of meat and the eggs which I ate. Over time, I would probably like that to be the other way around so that I am consuming more fat than protein. However, the main focus for me just now has been to get the carbs down and then after that, I can then look at the protein/fat ratio. Because of that, yesterday was a day which I was really pleased with in terms of my diet.

That was also reflected in this morning's weigh-in because although my weight went up a bit from yesterday's value, it went up by only by 0.6kg which is nothing like the sort of increases that I would normally get on the first feeding day after a fasting day, and especially since I didn't do a 16:8 day yesterday. In fact, this morning's weight is the lowest that my weight has actually ever been at after a feeding day and this has been enough already to mean that I am now running at an overall weight loss of 0.3kg from this time last week, instead of the overall weight gain that I have been running at recently.

My average TDEE is currently 2,444 calories per day based on the amount of exercise that I normally do. That means that if I had my usual gym session yesterday, I would still have a calorie deficit of 330 calories which under normal circumstances, would be enough to lose a pound of body fat per week if that was my average calorie deficit. However, I had a rest day from my gym and fitness classes yesterday and that meant that my actually TDEE for yesterday was probably running at something like 1,892 calories which is the TDEE that is calculated in my progress tracker for a sedentary lifestyle with little or no exercise.

That therefore means that I was really running at a calorie surplus of 222 calories which if continued over the course of a week, would be enough to gain just under half a pound of body fat per week. That is probably a big factor in why my weight still increased between yesterday and today, but it is the fact that I have reduced my carbs that has allowed me to see that without this being masked by the water retention which would normally result from eating a lot of carbs which is what in turn, would probably be the main reason why my resulting weight gains are then normally much bigger.

Height: 5ft 8in

Lower Trend Weight Limit: 70.0kg (11 stone 0 pounds)
Upper Trend Weight Limit: 73.0kg (11 stone 7 pounds)

Last Weigh-in Date: 1 Mar 2014

Actual Weight: 74.3kg (11 stone 9.8 pounds)
Trend Weight: 72.6kg (11 stone 6.0 pounds)

Body Mass Index: 24.83 (actual) / 24.26 (trend)

Current Method: No Fasting
Low Calorie Days: As Required

Trend weights calculated from Libra Android App
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