After a year on a low carb sugar free lifestyle, I was struggling. Sugar cravings were as strong as when I first started this journey. Unfortunately, I was not as strong to say NO to the cravings as I was when I first began. Yes, the weight was creeping back up. My attitude was creeping down.
Even though I was great at focusing my main meals on LCSF choices, my snacks, desserts, extras definitely were not. The rare cookie or donut became more common. That one sugary treat led to 2, 3, 4... and then the cravings came back. Why do the worst things have to taste so darn good?!?
I talked to a doctor about being successful with the LC lifestyle. He suggested that I look into intermittent fasting (IF). Knowing a doctor recommended it, I wasn't too concerned about extensive research, just read a few articles and decided to try it out.
There are many different IF choices. Fasting 2 days a week, fasting every other day, etc... I decided the 16:8 fast would be the best starting place for me. Basically, eating is allowed in an 8 hour period, and fasting for the other 16 hours of the day. Due to my schedule, I was looking at eating from 9am-5pm. Holding off my first meal about 6 hours after waking up. I want to try the 18:6, but not sure if I can make it the full 18 hours with nothing. So I decided if I am struggling, I can break the fast at 9, but I am going to try to wait longer in the mornings if possible.
Intermittent fasting is not an eating plan, but a timing plan. It doesn't tell you what to eat, just when. The doctor explained that it is a great compliment to the LCSF plan I was trying to maintain.
Water is key to success!! Not only does it aid in the digestion process, but it helps eliminate toxins in the system and helps keep hunger pangs at bay. It is really easy to think you are hungry, but in reality, you may just be thirsty. To just maintain a healthy body, you should have half of your weight in ounces of water. To lose weight, shoot for your full weight in ounces.
Caffeine is to allowed during the fast, but not the eating times. Coffee and tea are the caffeine choices that work best. But no sweeteners or creams. Some studies say coffee and tea count towards your water intake, some say nope, water is different than caffeinated drinks. I live by the rule that I try to do half water, half tea. Not sure if that is right, but I like my hot tea in the morning and then try to focus on water in the afternoon and evenings. Not sure if that is right, but it works for me!
Exercise is also supposed to be completed in the morning fasting phase. Your body is already burning fat at that point, so the exercise completed should jump right into the fat burning stage. With my schedule, I already wake up at 4am, getting up an hour earlier just isn't a option. Exercise at anytime of the day is beneficial, but for weight loss, during the fast phase is optimal.
There is all kinds of science behind how all of this works, but I'm just giving the cliff's notes on what I have learned so far. Feel free to do your own research if you want the stats! Also, a lot of warnings about who should try this, younger women have the most warnings. Remember, this is my life story, I'm a 4th grade teacher, not a doctor. So check with your own doctor.
So, loaded up with some basic information, I decided to try this out. I started on a Wednesday no school snow day, just to see how I would feel without breakfast. Made it through the day, no problem. Decided I would go ahead and give it a try. Of course, my schedule on Thursday and Friday was crazy so I wasn't able to end my eating by 5pm. I figured since I was just testing it out, it was ok. Then, Friday, the cookie monster took over my body, can you say "out of control"?!?! I woke up too early Saturday and didn't hop on the scale when I got up, so I followed the 16:8 schedule, but not calling it the official start since I really want to see if weight loss will happen.
So, here we go!! Sunday, January 27, 2019 is the first day of this 'experiment'!! Because I am interested in seeing if it is beneficial, I am going to really behave, count calories and carbs, and share that information with you. Any cheat days wouldn't give an accurate account, so being good here I come!
Day 1: Sunday 1/27 Starting weight XX2.6
Fast broken: 9am
Nutrition: 1755 calories
Around 8,000 steps today working at the farm. No treadmill time. I was hungry at 9am, but if we hadn't planned on leaving to go to the farm, I could have waited until later for my morning omelet.
It was about 3pm when I was ready to eat again, so I had an easy turkey/bacon wrap, but then realized I only had 2 hours for dinner, too. Had dinner about 4pm of a chicken breast with ham and cheese, then opted for a dessert of mousse: whipping cream and pudding mix. 5pm and I am satisfied for the day.
Boredom eating is another whole story. As I sit here typing (Sunday at 6pm), I am fighting the urge to get some popcorn or something, I'm not hungry, just evening habit and boredom. Tomorrow is back to work, so the challenge of "timed" eating comes into play. I can't eat when I feel the urge, and can only eat what I pack to take to work. I will have a work break at 9 where I can break the fast with a snack, or I can try to hold off until 11:30 and eat a large lunch. Have to see what tomorrow brings.
Day 2: Monday 1/28 Weight XX1.4
Fast Broken: 11:45am
Nutrition: 1430 calories
I decided this morning I wanted to try to keep the fast going until lunch time today. I was afraid I would be really hungry, didn't know if I could hold out that long. But, it really wasn't that bad. I definitely was ready to eat at noon. I tried to up the amount of lunch so that I could shoot for just 2 meals. Wrap and hard boiled eggs for lunch, omelet for dinner and mousse for dessert. Have I mentioned I love desserts-kind of an issue!
The biggest challenge today was being in my 9am meeting where we snack. Well, breaking habits is harder than being hungry My teammates have their apples, oatmeal, peanuts, etc.. and we have a goodie box of skittles, tootsie rolls, etc. It is just a habit to eat at that time. Today was the day to try to break that habit. Whew, successful!
Only about 6,000 steps today, had injections in my hands after work, so a little uncomfortable and opted for the heating pad instead of the treadmill. Arctic air is threatening a couple of snow days this week, I will plan on getting more steps in since I will have the time trying to stay warm at home.
I really like this fasting thing. I do not feel bloated or stuffed. Now, this could be because of the fast, OR, it could be because I am really focused on what I am eating for this experiment and having NO sugar. Time will tell.
Well, on day 2, I actually transitioned to 18/6 fasting. Once I found I could make it to noon, it wasn't much of a transition to be done by 6pm.
Day 3: Tuesday 1/29 Weight XX8.2
Fast Broken: 11:45 am
Nutrition: 1585 calories
Holy crap! I'm down 4.4 pounds already!! Again, not sure if it is the food focus or the IF, but sticking at this to keep seeing results.
Another day just like yesterday. Same food, same steps, same old same old!! Got some stressful news after dinner tonight. My emotional eating urges kicked in. But, since it was still in my eating time, I made a smart choice of some 100 calorie kettle corn to munch me through.
I am getting a ton of water and tea! Today I worked hard at giving up tea when I started my eating phase. Yesterday I continued drinking tea until after dinner, today I was successful at giving it up when I had my first meal at lunch. I miss the warm, especially with 20 below windchills today!! I know I have mentioned that I love my desserts, but have I mentioned I really hate Iowa in the winter!
I followed another 18/6 fasting schedule today.
Day 4: Wednesday 1/30 Weight XX7.2
Fast Broken: Noon
Nutrition: 1215 calories
SNOW DAY--or to be more accurate, COLD DAY!! Windchill in the -40 to -50 degree range. So no work today!
Are you kidding me?!?!? Another pound??? CRAZY!! Again, I'm not giving credit to IF, completely, because I am also being focused on the calories and carbs. I really like the fact that I am not overly hungry until noon. My cravings and hunger have really dropped. Even though I would always start my day with a no carb omelet, even though I was full, I was always wanting more food once I started eating. An hour after I had breakfast, I would 'think' I was hungry.
I have had a totally lazy day. Did some laundry, light cleaning, but hung out in my jammies and recliner all day. I was awoken at 2:30 with some pretty serious pains in my arms, so spent about an hour and a half drinking tea and letting the heating pad help out. Went back to bed and slept until almost 8. That is late for me!
My meals the past couple of days have been perfect. I love my omelets, so started having those for dinner. Wraps for lunch, and since I am missing another whole meal, I am able to have mousse every single night, and I love my mousse!!
Day 5: Thursday 1/31 Weight XX7.2
Fast Broken: 9am
Nutrition: 2,945 calories... naughty, bad, evil!
The scale didn't move today, but maybe that is because I got up at 2:45am, and yesterday I didn't get on the scale until 8am. So not a totally fair comparison.
Donuts are the DEVIL!!!! So, my coworker brought in a cronut for me. I tried to resist, but it called my name. I indulged at 9am. From that point on the day was OFF. I was OBSESSED. I wanted more donuts. I was starving. I ate my wrap at lunch and every "extra" snack I had in my lunch box. It was not enough. Stopped and picked up my grocery order after work, then did the Krispy Kreme drive through for 3 more donuts!! Sugar is my ADDICTION, and donuts are my drug of choice. I felt so out of control!!
Had an omelet for dinner, and mousse after that. As if the donuts weren't sweet enough, let's just add a dessert! I actually fell asleep at 5pm for the night. Not sure if it was because I am still fighting being sick, or if I just passed out in a sugar coma! No more days like that. I felt like crap, because I ate like crap!
Day 6: Friday 2/1 Weight XX9.2
Fast Broken: 11:30 am
Nutrition: 1340 calories
Yep, donuts made the scale go up 2 whole pounds. OMG. I hate what sugar does to me! Back on track today. Breaking the fast at 9am yesterday was not a help. If I had put the donut away and had it at noon with my wrap, I think it would have been a better outcome.
Wraps for lunch and dinner today, a little mousse for dessert and some cheese for snacks. Great day. Really, this is pretty easy when there aren't any donuts around. I don't know if it is the IF timing or just the lack of sugar. I am going to say the IF has really helped the constant hunger I was feeling. Once you pass by the "I'm hungry" thoughts in the morning, the thoughts kind of go away and then about noon, you really feel hungry.
I have already decided I want to try to really focus on the 18/6 intermittent fasting from here on out. I just feel better. After dinner, I am full for the night, so I am not looking for constant evening snacks. I don't wake up eating breakfast when I'm not really hungry, so I don't feel bloated through out the day.
Day 7: Saturday 2/2 Weight XX8.0
Fast Broken: 1pm
Nutrition: 1245 calories
My last official day on the one week experiment. I have decided to really focus for a month and blog the results. A week was just my way to test it out, but a month will give a better picture on real results. Look forward to another update!
Late lunch today of a wrap. Only about 6000 steps, all earned at the farm helping with the cattle. An easy omelet for dinner and of course, my mousse!
Really seeing the cravings drop way down. Am I hungry before lunch? Yes, a little, but it isn't a craving, it isn't a starving feeling. I'm ready for lunch and I am just fine.
THE RESULTS:
Day 8: Sunday 2/3 Weight: XX5.6 Down 7 pounds.
Well, one week done. This was written in real time, so you were able to see my feelings and thoughts as I went. I am happy dancing over a 7 pound loss!! WHOOP WHOOP!! Even having a donut fiasco, it was a great week. That is the loss of a BABY!!
I am not giving intermittent fasting full credit for the weight drop this week. I was truly focused to low carbs, no sugars, and lower calories. Had I just eaten willy-nilly, I don't think I would have dropped 7 pounds. But, I have been LCSF for about 13 months. Those are my meals of choice. My problems.... emotional eating and DESSERTS!! I love sweets. Donuts and chocolate chip cookies are my cryptonite!!
I started this week on an 16 hour fast/8 hour eating window. I quickly found that was too much eating time for me. I switched to an 18 hour fast/6 hour eating window. It is actually perfect for me!! I eat lunch, have dinner when I get home from work, and then can have my mousse dessert before the eating window closes. I am full after my mousse. I am mentally satisfied because I have had a dessert everyday.
Are cravings totally gone, No! Making breakfast for the kids is a challenge. Just like any other time, when you see food, it is a challenge and choice to say no.
So, going to continue the 18/6 IF. I really like the feeling of not being bloated or hungry all of the time. I said earlier, a week isn't a true account, so I am going to give you a one month update in a few weeks. Will there be donut fiascos... well, probably a good chance of it!! Dreams of chocolate chip cookies, yep, probably. I don't think those will ever go away. I wish they would! But I think that is just a lot of years of bad habits that will always be in the back of my mind.
Again, if you are interested in trying IF, please do your research, talk to your doctor. I found there are a lot of people who should NOT try this, so be safe!
Even though I was great at focusing my main meals on LCSF choices, my snacks, desserts, extras definitely were not. The rare cookie or donut became more common. That one sugary treat led to 2, 3, 4... and then the cravings came back. Why do the worst things have to taste so darn good?!?
I talked to a doctor about being successful with the LC lifestyle. He suggested that I look into intermittent fasting (IF). Knowing a doctor recommended it, I wasn't too concerned about extensive research, just read a few articles and decided to try it out.
There are many different IF choices. Fasting 2 days a week, fasting every other day, etc... I decided the 16:8 fast would be the best starting place for me. Basically, eating is allowed in an 8 hour period, and fasting for the other 16 hours of the day. Due to my schedule, I was looking at eating from 9am-5pm. Holding off my first meal about 6 hours after waking up. I want to try the 18:6, but not sure if I can make it the full 18 hours with nothing. So I decided if I am struggling, I can break the fast at 9, but I am going to try to wait longer in the mornings if possible.
Intermittent fasting is not an eating plan, but a timing plan. It doesn't tell you what to eat, just when. The doctor explained that it is a great compliment to the LCSF plan I was trying to maintain.
Water is key to success!! Not only does it aid in the digestion process, but it helps eliminate toxins in the system and helps keep hunger pangs at bay. It is really easy to think you are hungry, but in reality, you may just be thirsty. To just maintain a healthy body, you should have half of your weight in ounces of water. To lose weight, shoot for your full weight in ounces.
Caffeine is to allowed during the fast, but not the eating times. Coffee and tea are the caffeine choices that work best. But no sweeteners or creams. Some studies say coffee and tea count towards your water intake, some say nope, water is different than caffeinated drinks. I live by the rule that I try to do half water, half tea. Not sure if that is right, but I like my hot tea in the morning and then try to focus on water in the afternoon and evenings. Not sure if that is right, but it works for me!
Exercise is also supposed to be completed in the morning fasting phase. Your body is already burning fat at that point, so the exercise completed should jump right into the fat burning stage. With my schedule, I already wake up at 4am, getting up an hour earlier just isn't a option. Exercise at anytime of the day is beneficial, but for weight loss, during the fast phase is optimal.
There is all kinds of science behind how all of this works, but I'm just giving the cliff's notes on what I have learned so far. Feel free to do your own research if you want the stats! Also, a lot of warnings about who should try this, younger women have the most warnings. Remember, this is my life story, I'm a 4th grade teacher, not a doctor. So check with your own doctor.
So, loaded up with some basic information, I decided to try this out. I started on a Wednesday no school snow day, just to see how I would feel without breakfast. Made it through the day, no problem. Decided I would go ahead and give it a try. Of course, my schedule on Thursday and Friday was crazy so I wasn't able to end my eating by 5pm. I figured since I was just testing it out, it was ok. Then, Friday, the cookie monster took over my body, can you say "out of control"?!?! I woke up too early Saturday and didn't hop on the scale when I got up, so I followed the 16:8 schedule, but not calling it the official start since I really want to see if weight loss will happen.
So, here we go!! Sunday, January 27, 2019 is the first day of this 'experiment'!! Because I am interested in seeing if it is beneficial, I am going to really behave, count calories and carbs, and share that information with you. Any cheat days wouldn't give an accurate account, so being good here I come!
Day 1: Sunday 1/27 Starting weight XX2.6
Fast broken: 9am
Nutrition: 1755 calories
Around 8,000 steps today working at the farm. No treadmill time. I was hungry at 9am, but if we hadn't planned on leaving to go to the farm, I could have waited until later for my morning omelet.
It was about 3pm when I was ready to eat again, so I had an easy turkey/bacon wrap, but then realized I only had 2 hours for dinner, too. Had dinner about 4pm of a chicken breast with ham and cheese, then opted for a dessert of mousse: whipping cream and pudding mix. 5pm and I am satisfied for the day.
 |
| Turkey, bacon, cheese and lettuce wrapped in Lavash Bread |
Boredom eating is another whole story. As I sit here typing (Sunday at 6pm), I am fighting the urge to get some popcorn or something, I'm not hungry, just evening habit and boredom. Tomorrow is back to work, so the challenge of "timed" eating comes into play. I can't eat when I feel the urge, and can only eat what I pack to take to work. I will have a work break at 9 where I can break the fast with a snack, or I can try to hold off until 11:30 and eat a large lunch. Have to see what tomorrow brings.
Day 2: Monday 1/28 Weight XX1.4
Fast Broken: 11:45am
Nutrition: 1430 calories
I decided this morning I wanted to try to keep the fast going until lunch time today. I was afraid I would be really hungry, didn't know if I could hold out that long. But, it really wasn't that bad. I definitely was ready to eat at noon. I tried to up the amount of lunch so that I could shoot for just 2 meals. Wrap and hard boiled eggs for lunch, omelet for dinner and mousse for dessert. Have I mentioned I love desserts-kind of an issue!
 |
| Hard boiled eggs in Egglettes, always a great LCSF snack |
The biggest challenge today was being in my 9am meeting where we snack. Well, breaking habits is harder than being hungry My teammates have their apples, oatmeal, peanuts, etc.. and we have a goodie box of skittles, tootsie rolls, etc. It is just a habit to eat at that time. Today was the day to try to break that habit. Whew, successful!
Only about 6,000 steps today, had injections in my hands after work, so a little uncomfortable and opted for the heating pad instead of the treadmill. Arctic air is threatening a couple of snow days this week, I will plan on getting more steps in since I will have the time trying to stay warm at home.
I really like this fasting thing. I do not feel bloated or stuffed. Now, this could be because of the fast, OR, it could be because I am really focused on what I am eating for this experiment and having NO sugar. Time will tell.
Well, on day 2, I actually transitioned to 18/6 fasting. Once I found I could make it to noon, it wasn't much of a transition to be done by 6pm.
Day 3: Tuesday 1/29 Weight XX8.2
Fast Broken: 11:45 am
Nutrition: 1585 calories
Holy crap! I'm down 4.4 pounds already!! Again, not sure if it is the food focus or the IF, but sticking at this to keep seeing results.
Another day just like yesterday. Same food, same steps, same old same old!! Got some stressful news after dinner tonight. My emotional eating urges kicked in. But, since it was still in my eating time, I made a smart choice of some 100 calorie kettle corn to munch me through.
 |
| These are the wraps I use for lunch. They taste great, are lower carb and have good fiber. |
I am getting a ton of water and tea! Today I worked hard at giving up tea when I started my eating phase. Yesterday I continued drinking tea until after dinner, today I was successful at giving it up when I had my first meal at lunch. I miss the warm, especially with 20 below windchills today!! I know I have mentioned that I love my desserts, but have I mentioned I really hate Iowa in the winter!
I followed another 18/6 fasting schedule today.
Day 4: Wednesday 1/30 Weight XX7.2
Fast Broken: Noon
Nutrition: 1215 calories
SNOW DAY--or to be more accurate, COLD DAY!! Windchill in the -40 to -50 degree range. So no work today!
Are you kidding me?!?!? Another pound??? CRAZY!! Again, I'm not giving credit to IF, completely, because I am also being focused on the calories and carbs. I really like the fact that I am not overly hungry until noon. My cravings and hunger have really dropped. Even though I would always start my day with a no carb omelet, even though I was full, I was always wanting more food once I started eating. An hour after I had breakfast, I would 'think' I was hungry.
I have had a totally lazy day. Did some laundry, light cleaning, but hung out in my jammies and recliner all day. I was awoken at 2:30 with some pretty serious pains in my arms, so spent about an hour and a half drinking tea and letting the heating pad help out. Went back to bed and slept until almost 8. That is late for me!
 |
| I love my omelets. Ham, cheese and fried up in butter! |
My meals the past couple of days have been perfect. I love my omelets, so started having those for dinner. Wraps for lunch, and since I am missing another whole meal, I am able to have mousse every single night, and I love my mousse!!
Day 5: Thursday 1/31 Weight XX7.2
Fast Broken: 9am
Nutrition: 2,945 calories... naughty, bad, evil!
The scale didn't move today, but maybe that is because I got up at 2:45am, and yesterday I didn't get on the scale until 8am. So not a totally fair comparison.
Donuts are the DEVIL!!!! So, my coworker brought in a cronut for me. I tried to resist, but it called my name. I indulged at 9am. From that point on the day was OFF. I was OBSESSED. I wanted more donuts. I was starving. I ate my wrap at lunch and every "extra" snack I had in my lunch box. It was not enough. Stopped and picked up my grocery order after work, then did the Krispy Kreme drive through for 3 more donuts!! Sugar is my ADDICTION, and donuts are my drug of choice. I felt so out of control!!
 |
| EVILLLLL!!! My nemesis!! |
Had an omelet for dinner, and mousse after that. As if the donuts weren't sweet enough, let's just add a dessert! I actually fell asleep at 5pm for the night. Not sure if it was because I am still fighting being sick, or if I just passed out in a sugar coma! No more days like that. I felt like crap, because I ate like crap!
Day 6: Friday 2/1 Weight XX9.2
Fast Broken: 11:30 am
Nutrition: 1340 calories
Yep, donuts made the scale go up 2 whole pounds. OMG. I hate what sugar does to me! Back on track today. Breaking the fast at 9am yesterday was not a help. If I had put the donut away and had it at noon with my wrap, I think it would have been a better outcome.
Wraps for lunch and dinner today, a little mousse for dessert and some cheese for snacks. Great day. Really, this is pretty easy when there aren't any donuts around. I don't know if it is the IF timing or just the lack of sugar. I am going to say the IF has really helped the constant hunger I was feeling. Once you pass by the "I'm hungry" thoughts in the morning, the thoughts kind of go away and then about noon, you really feel hungry.
 |
| GO TO desserts!! 2 cups cream and 1 box pudding mix makes the mousse! |
I have already decided I want to try to really focus on the 18/6 intermittent fasting from here on out. I just feel better. After dinner, I am full for the night, so I am not looking for constant evening snacks. I don't wake up eating breakfast when I'm not really hungry, so I don't feel bloated through out the day.
Day 7: Saturday 2/2 Weight XX8.0
Fast Broken: 1pm
Nutrition: 1245 calories
My last official day on the one week experiment. I have decided to really focus for a month and blog the results. A week was just my way to test it out, but a month will give a better picture on real results. Look forward to another update!
Late lunch today of a wrap. Only about 6000 steps, all earned at the farm helping with the cattle. An easy omelet for dinner and of course, my mousse!
 |
| The farm!! Love hanging out with the cattle!! |
Really seeing the cravings drop way down. Am I hungry before lunch? Yes, a little, but it isn't a craving, it isn't a starving feeling. I'm ready for lunch and I am just fine.
THE RESULTS:
Day 8: Sunday 2/3 Weight: XX5.6 Down 7 pounds.
Well, one week done. This was written in real time, so you were able to see my feelings and thoughts as I went. I am happy dancing over a 7 pound loss!! WHOOP WHOOP!! Even having a donut fiasco, it was a great week. That is the loss of a BABY!!
I am not giving intermittent fasting full credit for the weight drop this week. I was truly focused to low carbs, no sugars, and lower calories. Had I just eaten willy-nilly, I don't think I would have dropped 7 pounds. But, I have been LCSF for about 13 months. Those are my meals of choice. My problems.... emotional eating and DESSERTS!! I love sweets. Donuts and chocolate chip cookies are my cryptonite!!
I started this week on an 16 hour fast/8 hour eating window. I quickly found that was too much eating time for me. I switched to an 18 hour fast/6 hour eating window. It is actually perfect for me!! I eat lunch, have dinner when I get home from work, and then can have my mousse dessert before the eating window closes. I am full after my mousse. I am mentally satisfied because I have had a dessert everyday.
Are cravings totally gone, No! Making breakfast for the kids is a challenge. Just like any other time, when you see food, it is a challenge and choice to say no.
So, going to continue the 18/6 IF. I really like the feeling of not being bloated or hungry all of the time. I said earlier, a week isn't a true account, so I am going to give you a one month update in a few weeks. Will there be donut fiascos... well, probably a good chance of it!! Dreams of chocolate chip cookies, yep, probably. I don't think those will ever go away. I wish they would! But I think that is just a lot of years of bad habits that will always be in the back of my mind.
Again, if you are interested in trying IF, please do your research, talk to your doctor. I found there are a lot of people who should NOT try this, so be safe!
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