So last week I started intermittent fasting … but I only managed to implement two fasting days, in line with popular books like The Fast Diet, the 5:2 diet etc.. It worked well, but I read two more books on the subject which convinced me to move on to a “proper” alternate day strategy. One of these books is a German/Austrian book called “Die morgen kann ich alles essen Diät” by comedian Bernhard Ludwig – the other one, which I found more interesting as far as the scientific arguments are concerned is Krista Varady’s The Every Other Day Diet. I knew Krista Varady from Michael Mosley’s BBC Horizon episode on fasting – he interviewed her and ended up tweaking her protocol (one day of calorie restriction alternated with one day of normal eating) for his book. She didn’t appreciate that – in her opinion having two feed days in a row may have a disruptive effect on your ability to automatically restricting calories on feed days. So reducing the number of fasting days per week in order to make the diet easier to implement may actually undermine its efficacy – even more so in maintenance mode, which in The Fast Diet works by reducing the number of fasting days to one per week, but in Krista’s book works by increasing the amount of calories you can eat on fast days and keeping the weekends “fast-free”, but you still have three fasting days per week.
Looking back at my week I can – in a very uncontrolled n=1 way – confirm that 2 fasting days per week is problematic. I fasted on Monday and ate normally on Tuesday, and wanted to fast again on Wednesday – but something got in the way (work lunch), so I decided to push back the second fast day – no problem, I can put my fast days where I want, right? Sure … I ended up just barely getting in the second fast day on Saturday, and between the fast days I overate. I still probably ended up with a caloric deficit for the week, but in retrospect I think that using a strict alternating strategy leads to much better compliance at least for me. Clear rules! You can still eat a small meal each day, so a work lunch is doable (salad + some protein).
So for this week I’ll be alternating properly: Monday, Wednesday, Friday and Sunday will be fast days with no more than 500 calories, Tuesday, Thursday and Saturday will be unrestricted. Next week will be the other way round – which some people find disturbing because they need regularity but which I find quite cool actually. One effect is that your weekends alternate – on some weekends you get to eat on Saturday, on others you get to eat on Sunday.
So that’s all for this week – we’ll see how strict alternate day fasting works out for me!
Last week I announced that I would try intermittent fasting – and I did. I fasted on two non-consecutive days, and ate normally on the other five. Unfortunately I did not lose any weight – but I had been on a low-car calorie restricted diet the week before, so that could be due to re-gained water weight.
In retrospect I found some things which I could improve:
- The weather wasn’t good, so I used the car a lot
- The week before I had gone on long walks after lunch, not so last week.
- I ate a lot of chocolate and fruit on the non-fasting days. This is allowed on the 5:2 protocol
- I didn’t count calories except on fasting days, which is also encouraged by the popular books on intermittent fasting
It’s hard to say which of those things matter more, and if I was doing a scientific experiment, I would have to change one of them at a time and keep everything else equal in order to find out. Fortunately I’m not, so I’ll change a bunch of things for this week:
- I’ll use the bicycle every day to drive to/from work (16km)
- I’ll walk at least 8,000 steps every day, and climb at least 20 floors (as monitored by my Fitbit tracker)
- I want to achieve a nice caloric deficit for the week (about 7000 calories), so I’ll …
- be more strict on fasting days (zero calories)
- count calories every day
- Three fasting days instead of 2
- I’ll do HIIT (high intensity interval training) every other day. Eventually I want to do tabata intervals, but doing those every other day would kill me, so I’ll go for 4 20 second sprints with 30 second pauses between instead of the full 8 20 seconds with 10 second pauses of tabata. In time I will try to work up to doing one proper tabata workout per week.
That’s it – stay tuned for next week’s update!
Last week I proudly announced that ketosis (ultra low carb) was working fine for me – well, it did, and then it didn’t anymore. Some may find it weird that I purchased a glucometer as a non-diabetic (my parents surely did), but I don’t regret it, because it revealed that after the third week of being in ketosis, my blood sugar level increased. In the beginning it had been lowish (80-90), but after three weeks of ketosis it had crept to the high end of the range which is still considered normal (100-110). I was mildly annoyed – after all, I wasn’t eating any carbs, so where did the glucose come from? I wasn’t eating a lot of protein either, so the body has to make the glucose from its own protein (bad) and from the glycerol in the fat stores (good, but that only accounts for a very small amount).
So what should I do? A quick consultation of Dr. Google didn’t provide any useful clues – there were many advocates of ketosis making inconsistent arguments – on the one hand they were praising ketosis for lowering blood sugar, on the other hand they were talking about a supposedly benign phenomenon called “physiological insulin resistance”, which leads to increased blood sugar levels. What gives?
Last week I mentioned that I had rediscovered nutritional ketosis – and today, one week later, I’m still in this fascinating state of fat burning. So far it works great – I’m eating very few calories and at the same time am not feeling hungry at all (because my body is augmenting my food intake using its fat stores). I’ve also been testing my blood sugar level as well as ketone level (Beta-Hydroxybutyrate) on a daily basis, confirming that I’m actually in ketosis. My blood sugar is hovering around 80, while the ketones are around 2 mmol/L … I seem to have no problem entering and maintaining ketosis, which seems to be a major problem for some people. I quickly learned that I can eat berries and dark chocolate in small quantities without any effects on the ketosis, which makes this diet a walk in the park as far as adherence is concerned.
I think I made one small mistake: I added salt and mineral supplements to the diet because a lack of those micronutrients is frequently reported when adapting to ketosis. I think that this had some unpleasant effects on my digestive system – so from now on I won’t do that anymore and instead wait for when (and if) I develop symptoms (dizziness when low on sodium, muscle cramps when low on magnesium etc.). The same goes for fluid intake: instead of drinking a lot of water throughout the day independently of thirst, I will only drink (water) when thirsty.
The same goes for food: Today for example I had the problem of not wanting to eat anything. My biggest worry is that I’m not getting enough protein, but I’ve now been in ketosis for two weeks – it’s quite likely that my body is no longer converting protein to glucose. I’ll definitely try to go for 80g of protein per day from now on – and a bit more on exercise days.
heute mal ein Post auf Deutsch, da ich in der ZDF Mediathek auf diesen Beitrag gestoßen bin und ich beim Anschauen fast meinen Fernseher aus dem Fenster geschmissen hätte – bei so viel Unsinn muß ich einfach was dazu schreiben.
Hier der Beitrag:
Im Video geht es zunächst um ein Low-Carb Café – das finde ich zunächst mal eine gute Idee, wobei immer die Gefahr besteht, daß die Ernährung zu einseitig wird. Anders ausgedrückt: Wer zu Low-Carb findet, weil der Blutzucker/Insulin Mechanismus durcheinander kommt und als Resultat eine Abhängigkeit/Sucht nach Süßigkeiten entwickelt, tut sich vielleicht keinen Gefallen, Low-Carb zu machen und dabei dann seine Ernährung auf “Fake-Carb” umzustellen – Sachen wie Low-Carb Brot, Low-Carb Kekse, Low-Carb Kuchen sollten die absolute Ausnahme darstellen.
Aber darum geht’s mir in diesem Post eigentlich gar nicht – sondern um den restlichen Teil des Videos, in dem Low-Carb diskutiert wird. Hier würde ich gerne die Argumente von Ernährungsberaterin Brigitte Bäuerlein aus dem Video direkt zitieren und kommentieren: Read more…
It’s been almost two weeks since my last post … and a lot has happened since. In the first week I was implementing the strategy that I had laid out, which was essentially low carb, no snacking, intermittent fasting. It worked – but I began to browse through my extensive collection of books on low carb and actually got a few new ones, and I watched many lectures on YouTube. For a while I got a bit frustrated because I came across so many ideas which I (now) know are false, plus some exciting new hypotheses, most of them sounding too good to be true. After a while things began to clear up though, and one idea stuck:
This is essentially a very low carbohydrate diet. I could simply link to the Wikipedia entry for ketosis, but this time I’m going to describe the concept myself: If you go on a diet which is very low in carbohydrate and reasonably low in protein, the body quickly runs out of stored carbohydrate. This is because humans can only store a small amount of carbohydrate in the muscles and in the liver, which in itself tells you something about what’s the preferred fuel for the body (by comparison there’s a virtually unlimited store of fat). In the short term the body tries to compensate by creating glucose (the “currency” of carbohydrate in the body) from protein and fat through a process called gluconeogenesis. After a while (2-3 days) though the body begins to produce ketone bodies from fat in the liver. As it turns out, when there is very little glucose available, the most important organ in our body which under “normal” (high-carb) conditions relies almost exclusively on glucose – the brain – can switch to ketones as an alternative fuel source. It still uses a small amount of glucose, and other cells in your body continue to rely exclusively on glucose (for example the red blood cells), but all things considered, once the adaption to ketone bodies as a fuel source is made, there is much less need for gluconeogenesis. Being in that state (also called “keto-adapted”) is called nutritional ketosis.
Why is this important for my fat loss diary? Read more…
Wow – two months have passed since my last post, and I had announced weekly updates. I won’t make that mistake again, but in fact I have been on the announced strategy ever since, no sweets, lots of fiber from oatmeal. Unfortunately I haven’t lost any body fat … so last weekend I was going through the literature again, thinking about what to try next. Then I realized that back in January I wasn’t doing too bad – I was basically doing low-carb, which I know has worked for me many times. I also know that it has been difficult for me to stay on it for too long – and this time I’m really looking for a long-term solution rather than a temporary fix.
So without any further ado, this is my new strategy, for which I picked the best elements from what I did at earlier this year: Read more…