Practice plan thru March 31: ADF (Alternate Day Fasting - two days per week)
Track eating days with X or O, Fasting days with F

X = Less than or equal to 25 Net Carbs
O = Greater than 25 Net Carbs
F = Fasted Day

Tracking below. First line is days of week, lines below them are hits and misses for the days that week

MTWTFSS
-----------
XOO

strike two! should have thrown leftovers out !

Day 3 of 90

Last night took some discipline, but I made it through on target.

My goals are:

1) Net carbs <= 20
2) No food between meals or after dinner (water & coffee only)
3) Regular IFs
4) Avoid problem foods (Nuts, nut butter, pork rinds and excessive added fats)

Tally so far...

3 days net carbs <= 20
1 IF
0 days eating between meals
0 transgressions with problem OP foods

Day 4 of 90

4 good days in a row! The plan is for an IF this weekend. I need to stop relaxing my discipline on the weekends. I've got to have consistency everyday.

My goals are:

1) Net carbs <= 20
2) No food between meals or after dinner (water & coffee only)
3) Regular IFs
4) Avoid problem foods (Nuts, nut butter, pork rinds and excessive added fats)

Tally so far...

4 days net carbs <= 20
1 IF
0 days eating between meals
0 transgressions with problem OP foods

Practice plan thru March 31: ADF (Alternate Day Fasting - two days per week)
Track eating days with X or O, Fasting days with F

X = Less than or equal to 25 Net Carbs
O = Greater than 25 Net Carbs
F = Fasted Day

Tracking below. First line is days of week, lines below them are hits and misses for the days that week

MTWTFSS
-----------
XOOO

After listening to this talk yesterday I'm considering restarting and practice a few things pointed out that I was not really thinking about but are very interesting and I certainly have certain habits that could use changing - but the most interesting thing in this talk was how the body can produce it's own fructose under certain circumstances, interesting stuff about salt and also sweeteners.

I think the new structure of practice I'll take into March 31, if I live that long, will be a combination of considering these things. Off the top of my head I'm thinking:

Sweetener - currently I use stevia/erythritol blend that I use in coffee only (along with salt) I think I'll make it eaiser on myself and eliminate coffee - i.e. kill 2 birds - water will be beverage and I'll probably come up with some arbitrary amount per day

Salt - I often eat a whole bag of pork rinds or salted peanuts after activity all day, so I'm already low on water. listen to the talk - it's very interesting the effect salt can have when concentration is high (not diluted w water) I do this pertty much every day! So, in short, "Snacking in Car" will be addressed as this is where the activity occurs

Avoid foods that produce uric acid and umami (sweet too addressed above) I don't have gout but I eat way too much protein I think

Theres some really interesting things on our ancentors migrations and mutations that are speculated on - good stuff! A link to the podcast is in a post here on this site:

https://forum.lowcarber.org/showthread.php?t=483413

I should have a plan in place by this weekend and start on it Monday - see you then!

Day 5 of 90

18 hour IF ending today at lunch. I'm working hard to stick to the program all weekend. Dialing things back is always hard. I'm looking forward to when eating less will become my norm. It is coming.

Thanks for the link, Thud. I missed that one. I'll give it a listen now. Good luck with your new challenge tweak.

My goals are:

1) Net carbs <= 20
2) No food between meals or after dinner (water & coffee only)
3) Regular IFs
4) Avoid problem foods (Nuts, nut butter, pork rinds and excessive added fats)

Tally so far...

5 days net carbs <= 20
2 IF
0 days eating between meals
0 transgressions with problem OP foods

Day 6 of 90

Good 2 meal Saturday. Food logged. It was a little high on calories, but good on carbs. Now I need to tack on a good OP Sunday. One day at a time!

My goals are:

1) Net carbs <= 20
2) No food between meals or after dinner (water & coffee only)
3) Regular IFs
4) Avoid problem foods (Nuts, nut butter, pork rinds and excessive added fats)

Tally so far...

6 days net carbs <= 20
2 IF
0 days eating between meals
0 transgressions with problem OP foods

Day 7 of 90

Hard workout yesterday - weights & a 5K jog. It took some grit not to eat after dinner. I make better decisions when I'm keeping the carbs really low. I ate plenty at mealtime over the weekend. But I kept the carbs low and I stuck to the plan. I'm rediscovering that feeling of being OK to go to bed a little hungry. A little hungry is not bad. Call it a sign of a good eating day.

My goals are:

1) Net carbs <= 20
2) No food between meals or after dinner (water & coffee only)
3) Regular IFs
4) Avoid problem foods (Nuts, nut butter, pork rinds and excessive added fats)

Tally so far...

7 days net carbs <= 20
2 IF
0 days eating between meals
0 transgressions with problem OP foods

Day 8 of 90

I almost made it through another day hitting the goal on this challenge. After dinner I remained hungry all evening. At 9pm I gave in and ate a 3rd meal. It was good OP food. Noteworthy is that the food did not make that urge to eat go away. I still went to bed wanting more. Since the food didn't change the situation, next time I'll try harder to push through and skip the food.

My goals are:

1) Net carbs <= 20
2) No food between meals or after dinner (water & coffee only)
3) Regular IFs
4) Avoid problem foods (Nuts, nut butter, pork rinds and excessive added fats)

Tally so far...

7 days net carbs <= 20
1 day net carbs > 20
1 days eating between meals
2 IF
0 transgressions with problem OP foods

Practice plan thru March 31.

X = Practice Items Met
O = Practice Items Not Met
- Make note of items not met on any day here

Practice Items:
- Less than or equal to 20 Net Carbs per day
- Zero artificial sweeteners
- 3 liters water
- Zero snacking in car (lower sodium hit without hydration)

Tracking below. First line is days of week, lines below them are hits and misses for the days that week

MTWTFSS
-----------
X

Ideas for this period came from this interesting talk on Fructose and other stuff:

"Fructose—The common link in high blood pressure, insulin resistance, T2D, & obesity?"

https://peterattiamd.com/rickjohnson/

Ken wrote:
"Noteworthy is that the food did not make that urge to eat go away"

that's interesting, i'm finding that eating makes me hungry. If i can wait for 30-60 mins after I eat i seem to be able to forget about food. I'm an eating machine.

Day 9 of 90

Tuesday was a good day despite going over on the carb count (24 net). I ate 2 meals, no snacking, and did a 2 mile jog followed by an upper body weight lifting routine. I can't complain about that.

My goals are:

1) Net carbs <= 20
2) No food between meals or after dinner (water & coffee only)
3) Regular IFs
4) Avoid problem foods (Nuts, nut butter, pork rinds and excessive added fats)

Tally so far...

7 days net carbs <= 20
2 day net carbs > 20
1 days eating between meals
2 IF
0 transgressions with problem OP foods

Practice plan thru March 31.

X = Practice Items Met
O = Practice Items Not Met
- Make note of items not met on any day here

Practice Items:
- Less than or equal to 20 Net Carbs per day
- Zero artificial sweeteners
- 3 liters water / day
- Zero snacking in car (lower sodium hit without hydration)

Tracking below. First line is days of week, lines below them are hits and misses for the days that week

MTWTFSS
-----------
XX

Ideas for this period came from this interesting talk on Fructose and other stuff:

"Fructose—The common link in high blood pressure, insulin resistance, T2D, & obesity?"

https://peterattiamd.com/rickjohnson/

Day 10 of 90

From a tip in Jean's journal I decided to try upping my protein to fat ratio a bit in search of better satiety after a meal. Last night I ate more grams of protein than grams of fat. It appeared to work. It still took an hour to set in but after that I was happy not to eat for the rest of the evening. Net carbs was less than 15 yesterday. Perhaps that helped, too. I'll keep this up for a while to see if it is a real solution for me.

My goals are:

1) Net carbs <= 20
2) No food between meals or after dinner (water & coffee only)
3) Regular IFs
4) Avoid problem foods (Nuts, nut butter, pork rinds and excessive added fats)

Tally so far...

8 days net carbs <= 20
2 day net carbs > 20
1 days eating between meals
2 IF
0 transgressions with problem OP foods

Practice plan thru March 31.

X = Practice Items Met
O = Practice Items Not Met
- Make note of items not met on any day here

Practice Items:
- Less than or equal to 20 Net Carbs per day
- Zero artificial sweeteners
- 3 liters water / day
- Zero snacking in car (lower sodium hit without hydration)

Tracking below. First line is days of week, lines below them are hits and misses for the days that week

MTWTFSS
-----------
XXX

Ideas for this period came from this interesting talk on Fructose and other stuff:

"Fructose—The common link in high blood pressure, insulin resistance, T2D, & obesity?"

https://peterattiamd.com/rickjohnson/

Good to hear Ken. no snacking in car is really helping cut down the amount of food I've been eating the last few days as well (mainly peanuts and pork rinds) - that has to be a good thing, along with the lowering the salt hit without hydration. Fun stuff.

Practice plan thru March 31.

X = Practice Items Met
O = Practice Items Not Met
- Make note of items not met on any day here

Practice Items:
- Less than or equal to 20 Net Carbs per day
- Zero artificial sweeteners
- 3 liters water / day
- Zero snacking in car (lower sodium hit without hydration)

Tracking below. First line is days of week, lines below them are hits and misses for the days that week

MTWTFSS
-----------
XXXX

Ideas for this period came from this interesting talk on Fructose and other stuff:

"Fructose—The common link in high blood pressure, insulin resistance, T2D, & obesity?"

https://peterattiamd.com/rickjohnson/

==== notes from day below ====

I stopped by grocery store on way home from work to see if there were any deals on meat. There were, BUT, I noticed strong urge to get snacks for the way home. I realized it's not only after vigorous activity that I like to snack in the car - but after grocery shopping too. I'll usually get pork rinds, cream cheese, peanuts (bulk) and maybe some cheese as snacks and sample all on the way home

None of those items were purchased or consumed.

Insane, I've shed 16 lbs of water in the last 4 days after a brief Carbcation. Not recommended but it does demonstrate the bodies amazing ability to not expire no matter what you put into it, it's a survival machine. - my plan is to follow these practice steps laid out above until March 31 - then we'll see.

Day 11 of 90

Thursday was another good day. Net carbs 15, 22K steps, and a weight lifting workout. I did eat some protein after the weight lifting which is a good idea to build muscle, but against one of my rules for this challenge. That snack was 2 hours after my dinner. I will still record the blemish against the rules of this challenge, but I may do more of this "snack of protein" thing after a lifting workout. As long as I do it only for this specific circumstance I will consider it OK.

My goals are:

1) Net carbs <= 20
2) No food between meals or after dinner (water & coffee only)
3) Regular IFs
4) Avoid problem foods (Nuts, nut butter, pork rinds and excessive added fats)

Tally so far...

9 days net carbs <= 20
2 day net carbs > 20
2 days eating between meals
2 IF
0 transgressions with problem OP foods