JockoT's Journal, 07 Jan 17

Sounds a great plan to me, Jocko! 

An excellent idea, I think this is really going to suit you! I think it's a good idea to use 'sedentary' when setting RDI, unless you do a lot of exercise. And low sugar and refined carbs is definitely a good way to go. Good luck with the 16:8, I wouldn't be able to do that! 

I've watched a few of his videos and read up his work too. It sounds promising. For what it's worth, I think it's a good idea that you try something 'new'. You've been stalled for some time now and I know how that frustrates you. This may or may not suit you (although I think it will) but at least you're trying. Best wishes with the new regime! 

This sounds like what I started doing, too, Jocko, except I am watching my calories, too. The plan will work for you. I know it! Dr. Fung makes it sound easy, and it really is. 

I've watched a few of his videos. I recommend Jimmy Moore's YouTube videos too. I've lost 2kgs this week eating lots and lots of fat 

Hi Jocko T. I found your comments on the dietary changes you are thinking of making very interesting and also the references to the role of insulin resistance. As I have unstable blood sugar, I have a sheet with cartoon images pinned to my fridge door with symptoms of hypoglycaemia andhyperglycaemia. As you would expect, eating too little is associated with hypoglycaemia and increased hunger, but too much food and hyperglycaemia are also listed as being associated with increased hunger. A book which is worth looking at is "The Power of Three" by Dale Pinnock. It is basically a healthy eating cookery book, but it is the introduction which is so well done. Dale Pinnock deals with healthy eating in terms of: blood sugar balance, fatty acid balance and nutrient density. To quote a bit from the blood sugar balance section, he says: "Normally, we should have the perfect balance between glucose coming in from dietary sources, glucose being stored as glycogen, and insulin stimulating an increased glucose uptake by our cells. However, this isn't always the case, and in modern times the dreadful food so many people are eating is causing the system to break down. Our blood sugar levels should be drip-fed consistently. However, nowadays we are consuming diets that aggressively carpet-bomb our blood sugar! The negative consequences of this in the longer term are disastrous. It is one of the keys to the public health crisis we are facing right now." I've watched some of Dr Fung's videos and I do think there is a connection with insulin resistance/blood sugar problems and appetite control. I tend to go along with the Paleo idea that you can't go too far wrong if you think about food on an evolutionary basis and eat a natural diet in moderate portions, cutting down on added sugars and processed foods. Slimming World are putting out a similar sort of message with their food optimising and I like their use of wholefoods, though find they tend to have too much emphasis on low-fat products. 

Judy: I think Paleo makes a lot of sense, though I am not committed enough to changing so drastically. One thing I will be doing though, is eating three distinct meals with no snacking between meals. I will have a look at your reading recommendation though. Thanks. 

Three meals with no snacks sounds a good idea Jocko. I'm trying to cut back on snacks myself, but find it quite hard to do. I'm currently trying to keep off chocolate, added sugars and crisps, but I'm a bit of a snackaholic so don't know how long it will last. As far as Paleo is concerned, I'm not really on a strict Paleo or Primal diet nowadays. I'm kind of post-Paleo and doing a Chris Kresser style of template. I decided that the best way to go from Paleo was in the direction of the Mediterranean Diet, so I effectively created my own Paleo-Mediterranean formula, which is not so restrictive, but still concentrates on wholefoods and natural foods. To give a bit more detail, I worked out that the grains I could tolerate were oats and wild rice and that the dairy I could tolerate was lactose-free milk and mature cheeses naturally low in lactose, such as mature Cheddar. I also worked out which beans I could tolerate (French beans, runner beans, haricot beans, kidney beans, broad beans, butter beans, black beans). I think it makes sense to go with the evolutionary concept, but then try to find out what works for you as an individual. Things like gluten and lactose may only be relevant to maybe around 10% of people, but problems with more modern foods processed carbs and sugar are probably relevant to everyone. You are probably right to try restricting sugars and emphasizing whole rather than refined grains. Good luck with the new approach. 

What you're saying makes a lot of sense. For the moment I will stick with LCHF, it's working for me, but will check out Dr Fung's video take. 

If you dont get on with what you are proposing, maybe try LCHF :) Best wishes, exciting to try something different -refreshing. x 

Good luck with the new plan, Jocko. Hope it goes well for you. Simply being mindful about meals and no snacking would be good for me at the moment! 

LCHF is fine as long as you are not restricting calories as well. Unfortunately, when I tried the Atkins Diet, 10 - 15 years back, I had too many issues and had to give it up. The weight dropped off, but the inners reneged something awful and I had no option but to stop. 

I think a very sensible approach Jocko and i wish you every success! 

Improvisation along the way always works. It's good to change things up. You are getting good results right now. Keep on doing what you are doing. 

Yep.. I'm there with you already Jocko. I like Jason Fung, he makes a lot of sense. I think you are right to try something different.  

Dr Fung does make a lot of sense. He is also a proponent of LCHF. Just be mindful that there are TWO sources of fat...the ones you ingest and the ones you have stored on your body. Eating fats does keep you less hungry, but they can be overdone. But don't worry about over-consuming fat, especially during the first few weeks, as you transition from burning glucose to burning fat. I think you're going to love your new plan! 

I too have watched videos of Dr Fung, and like what he has to say....it definitely comes down to knowing how your body reacts to a particular WOE and its sustainability long term, and trying a different regime within a 16:8 time-frame seems a sensible way to go. My tip during the fasting stage (most of which is when you're asleep anyway) is to fill up on the water. Good luck ! 

I have also ordered some Apple Cider Vinegar tablets. Apple Cider Vinegar is supposed to lower Insulin levels. I have also upper my Fibre intake. According to Dr Fung, another factor. 

Dr Jason Fung is one of my heros too = thanks to him and some other doctors who actually care about people I am currently on a 30 day water fast to lose alot of weight and get my health back on track = The first 3 days is difficult, but since the fourth day I have not had any cravings for food - I have just completed day 7 and have lost 15 pounds or 7kg which 10 pounds of that is actual stored fat - Wish you well on your intermittent fast it is possible and remember portion size is important - Stay away from mother natures sugar candy which are fruit and root vegetables = go ketogenic and you can lose a minimum of 3lbs of fat a week with IF and no hardships 

Perfect Jocko. I think it will suit you. The penny drop moment for me was reading about leptin, the stored fat liberating hormone. Any insulin in the blood turns leptin off. Everything we can do to keep insulin out of the bloodstream has to be good! I think gin doesn't affect either ;)