Week 12 of 21:3 IF Diet

WEEK 13 FASTING DIET

Start Weight/Height/Age/Start Date:
250 / 6'1" / 54 / 06 Sept 2015

Weekly Weight Loss:
7, 3, 3, 1, 3, (1), 5, 3, 2, 2, 1, (2), 4

Total Weight Loss:
31-lbs / 13-wks

Current Weight:
219

Goal Weight:
199, 20 to go

Diet Method:
Fast breakfast and lunch. Eat from around 5:30 p.m. to 8:30 p.m.. Take protien supplements and vitamins. Usually eat a fruit-yoghurt smoothie every day. Eat all food types and some junk allowed. Eat tell full (usually 1800 to 2400 cals is all I can eat since stomach shrinks). May cheat on Saturdays if very active or want a break. May eat a lunch with co-workers once a week or so.

This is by far the easiest diet I have tried. Once I eat, my stomach wants to be fed. Eating small meals or trying to skip a meal after I've started eating for the day is torture! Not eating at all, I don't get that hungry since the fasting acts like an appetite suppressant. I also get to eat tell full each day! I'm saving lots of money on lunches and don't have the afternoon crash or "need" to eat junk to keep me going in the afternoon (saving money there also).

See OMAD (one meal a day) forum for OMAD type diets. Good info there!

Exercise:
3-4xweek either bike or walk for minimum of 60 min. I feel better than I have for a long time. I am recovering well. I have had no problem doing this amount of exercise while fasting.

General Comments:
I think benefits of the fasting (blood sugar regulation), not eating junk in afternoons, being diligent with vitamins/protein supplements, and drinking a lot of water during the day has made me feel a lot better. I actually feel like working out after work instead of feeling exhausted after work. I have energy into the evenings also which I didn't have much of before on my old routine (junk in the afternoons to get me to the end of the day).

Week's Comments:
Well I gained about 3 lbs thanksgiving week and lost 4 from the high this week. Gained some food weight from eating out last night and today I cheated since I allow that on Saturdays and felt I needed it today. I'm going to post the weeks lowest weight since I'm usually lighter midweek than end of week. It will show less ups and downs. I will still do weigh ins at end of week though or when I remember to fo it. I started lifting weights and I think it has slowed the weight loss a little. That should go away in a couple of weeks. I'm not lifting heavy so should be minimal muscle gain.

I think I will post about once a month here if that is o.k..

missravae wrote: »

Ive never heard of this type of dieting! It obviously works but its not something I see myself doing. Good luck, you look wonderful.

Thanks for the kind comments. There are a lot of versions to fasting diets (see the IF forum, the omad forum, and the 5:2 forum). It actually is much easier for me than a lot of small meals. I eat tell full each day. I also think it trains your body to burn fat also.