Wind measurements today. Walk in forest still not recommended, due to risk of trees fall. Yesterday, Meteo Swiss recorded winds to up to 200km/h (124 mph)
Added olive oil and green tea to the “diet”. Cutting carbs where possible in the favour of fat (keto “diet”). Typical daily meals includes: – jack fruit – parmesan cheese – few light bred slices – salad – anchovy – pear – green tea, olive oil, coffee, water – supplements: Vitamin C, Omega, Electrolyte, Iron, B12, Probiotics, Folic Acids, Magnesium, Calcium, D3, multivitamins and minerals), Q10. Sometime, proteins powder. – Eating between 2 and 6pm. Few time later
Watched yesterday a documentary. Learned lot of very interesting things. Among them, eating slowly as it take 20 min for the stomach to notify the brain that it is full, after it is full, the importance of the Calcium and Omega (but many others matter too), the importance of eating bio (more nutrients, almost no pesticides), etc. In French: M6, RTS (1, 2, 3).
But one that kept my attention is the ketogenic (or keto) diet: it mimic the fasting effect and produce results. I will give it a try from now. One of many video here (English).
Slept again most of the day. Noticed many body changes. Things are happening physically and mentally. The first week are like a period to pass. Once done, the journey really begin. The body seems to have adapt to a new lifestyle and ready to support it, making it easier. The mind is motivated by the initial results and build a routine that it also support. It also knows more things that will allows reaching results in a healthier way Looking forward for more results and Motivated!
Slept yesterday, mostly. I’m wondering if I will reach my goal. I see 3 options: 1. New workout. 2. Fasting 3. Continue and give it time. Quitting is not an option. Will see what is the plan for the day. Thinking option 3 and 1. Option 2, really considering, but not today. I guess I’m at the heart of the problem: trying and giving up. That’s a lesson. It’s exactly in such moment were one can make the difference. I’m decided to. For the sake of changing it for good.
Finally, results start to shows daily. -0.8kg in a week. Out of Metformin for the blood sugar, since Wed. Almost -50% for the glycemic index, and 3x less since Jan. All parameters, weight, fat, muscles, tbw are moving in the right direction, meaning the actions taken so far are beneficial for the health.
Watched documentaries yesterday about which sport activity is the most suitable to burn fat. But no matter which activity, I came to realise that what matter is the calories burn during the work out. That’s all that matter, no matter how they are burn. So the question is more, which activity one like the most, is the most suitable for its capacities, and the time one have. To build muscles, its another story.
If I could drop 1/2 kg per day, I will drop 11 kg by month end, for a weight of about 109kg. It means creating a deficit of 3’500 kcal per day. Which sounds feasible!
Heard yesterday that Vitamin C (400mg a day) and Omega 6 play a role in resp carrying the fat out of the fat store, and triggering the release of fat from the fat store.
While the weight only start to finally go down a bit, the waist has move down from 127.8 cm to 124cm. Muscles and bone are low and compare to the normal population, and the TBW is too low. Long road ahead to get healthier, but at least things are happening.
For the first time, no pain at all in the legs. Even after a pause. Seems the pain was indeed the body building new muscles. And that no pain day happen exactly the day when my weight is finally dropping.. Seems so that the body have react to the workout and build the necessary muscles to make it easy. And the workout was indeed easy. Nature..
Along the way, I realised that my body and brain are converging. Before, the body was more a vehicle, hoping it will work without real maintenance. Today, I see the team, creating balance.
Checked the scale after the workout, to see if it has impact any of the parameters measured this morning.
Yesterday was a resting day. Was starting my workout, but decided to return home, to give a day to my body to do its maintenance things. I really think my legs muscles a more ton. Light pain still. But can’t stop 2 days. Need to move on. Target is 110 kg month end. And we are already Feb 5. Will weight myself less often. Maybe every 3 days. Considering fasting few days too. I will see if I can after the workout today. Should definitely be more creative in term of workout. But I doubt I would stay 4-5h indoor at the gym, as I can do outdoor.
What a great day. No regrets at all to have take a day off yesterday. The first 14 km were made non stop, at a good pace. Then the legs and feet started to get a bit painful but would fad away after 1h later finally.
Sticking on the food below. Changed the timing. Instead of after the workout, I eat a bit a km 15: lentils, jake fruits, cold coffee. Then when back home. 2 salads, strawberries, 5 plätzli spinach. Total: roughly 1’841 kcal, right on target.
Checked the nutrients
Interesting: it shows 22g of proteins are missing, glucides and sugar as well, which I don’t care, but also, too much polyunsaturated fat and sodium (salt). Surprisingly, 100% come from the salad (sauce). Will check what I can to replace it by something healthier. Most vitamins aren’t matching the recommended daily intake, but taking vitamins + minerals supplements. Added vegan proteins shake (bio), to complete the proteins intake.
The body must say it is hungry, not the brain. And the regimen above is perfectly sufficient for the body (no hunger). Glad I find something I like and fit almost the target. One things about it: imagine a fresh weather, a satisfying workout, and a well deserved pause, under a little bit warming sun: then bite into a fresh lentils salad, with onion and tomato. Heaven. And then fresh fruits and a great cold coffee. And just before going, fresh water. Wonderful. I wouldn’t have appreciate more anything else, and junk food, never ! Or no more than few time a year. Can’t be more joyful than a healthy fresh food. The food was taken in the 1pm-5pm window. Intermittent fasting. The evening, its coffee and tea. If needed, fresh strawberries, figs or cranberries. Glad it work so far!
Finally, found a cream for the legs. Wow. Never thought it would work. No pain home, after applying it. Discovering every day new things toward a healthier lifestyle. Which is the goal of this journey.
Came to this article to explain the weight gain (just picked up the first among a long list). Didn’t knew that. Seems to be natural and transient. I otherwise think I did dropped some fat.
Slow progress. Hoping better results this week. The body is a mystery. The key I guess is to keep going. It’s not like doing nothing will change something.
Like a cave man stealing for the berries, along the hike:
berries at km 15
Otherwise, today:
The forest today..
..again rainy and windy
Feet a bit better compared to 2 days ago. Yep, some pain there. Legs recovering better as well. Energy level maybe +30% since day 1.
Food routine now: 3 salads, 5 pätzli (either mushroom or spinach), fruits, coffee or tea. Around 1’800 kcal/day. All between from now 5:30pm and 20h (intermittent fasting). No craving. The goal is just to get fit in a months and adopt a healthier lifestyle.
All the legs pain left this morning. Energy level even increased. It’s also the first day I can check if there is any progress on the weight and sugar side, as I can compare measure made under the same conditions, meaning in the morning and before any meal. The result exceeded my expectations.
weight
sugar
I watched yesterday few very interesting documentaries about fasting. Fasting days, typically 12 days or more. All the research made converge to the same and outstanding results: a better health, despite a tough period, around day 3, when the body switch from the proteins (muscles) to the fat storage, to produce the energy it needs. Surprisingly, even after a long period of fasting, only 4% of the muscle mass regress, to rest is just lipids (fat). After day 3 also, there is no sensation of craving, the body consuming its energy from the fat storage directly, and providing to the body all it needs. The storage is made for that at the end.
And this is how we have been genetically programmed: using our fat during winter, when the food was hard to find, and filling the storage during summer. This is confirmed looking at the genes expression, where from around day 3, some of the genes expression will become dormant, while the others activate. Researchers to say that it happen so fast that it can only be because we have been genetically programmed to fast.
From day 5, there is king of well being, physical and psychological. Surprisingly, a list of health conditions get fixed by fasting, surpassing any meds results. Some will do the fasting once a year, others every 3 months.
The diet must be prepared starting from day 1 to remove the proteins and the second day, eating just fruits. Then the 3rd day, the fasting can start.
During the fasting, some will take just water, others water, a small orange juice and broth. In both case, they will hike! There are camp organised to do such program (obviously, only serious one must be attended – by reputed clinics for eg) and the advantage of them, beside medical supervision, is the community, where each participants can share its experience and support the others.
At the end of the fasting journey, the return to the normal (but good) eating habit must be progressive, starting the day 1 with just a soup, and progressively increasing over few day the food quantity. Typically, the benefits of such fast will last months, if not years, and many will have see some of there health issues to be resolved.
Obviously, I’m not here to give advises, but just sharing. Please watch good documentaries and talk to your GP.
As for me, it’s something I’d like to consider. I’m not ready to do it right now. But I might start it. They say you need 2-3 weeks at least where you have no obligations, to consider fasting. Indeed, you might be tired at first, so you need to be able to rest, and its better to be out of any pressure, could it be the food pressure, anywhere, on tv or just when going down town.
The reason while I would consider fasting, is not really to loose weight at first (but fasting definitely lead to a substantial weight loss), but it’s more to release these toxins accumulated, and why not, eliminate the diabetes. It’s also an opportunity to restart a new healthy lifestyle.
Time to prepare me for a walk. Again, no pressure. I will pause any time I feel to for any long and won’t force myself into either a distance or a time. Just taking one day at time, as long as it is joyful, I will continue.
I’m considering to soon diversify my walk path, for e.g. walking in others places such as mountains, or to switch some walk with for example swimming.
I will take with me a small backpack. Thought it would be nice to carry little things in it, could it be a bottle of water.
Oh, and yesterday later at night, I had eat 2 others salads. I woke up fine. No hungry but ready to go!
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