adefwebserver's Journal, 04 Mar 19

Day 1 of a planned 5 days of ‘no solid food’ fasting
Blood sugar 106 mg/dL

I found a break in the ☔ rain again, and got a 🏃🏾‍♂️ run in 😁. I also got to the 🏋🏾‍♂️ gym (for the first time in nearly two weeks) and I was able to lift my ‘maximum’.

But, I did not meet any of my goals yesterday…

👎🏾 Carbs below 60 (65 carbs)
👎🏾 Protein below 100 (208 grams!)

I also had a 2lbs gain for the day and a 4 pound gain for the weekend. I certainly did not eat an excess of 10,000 calories 😜. In fact I only took in 6,000 calories this weekend and ran every day and worked out yesterday. I get credited for at least 1,500 calories a day just by “staying alive and breathing” (4,500 calories for 3 days), and my running and weightlifting burned at least 500 calories a day (1,500 calories for three days), so that gives me a calorie 'excess' of… 0 (6,000 calories consumed – 6,000 calories burned = 0).

So, why do I think I gained weight?

487 grams of dietary protein!

My body will use ‘excess protein’ like carbs.

Dr. Jason Fung says:

“excess protein is converted to glucose, it can stop ketosis and weight loss efforts. So here, carbohydrates and excess protein are treated similarly, where fat is distinct.” (link)

How much ‘excess protein’ did I take in?

Dr. Fung recommends:

“…around 50 g/day and LESS if you are trying to lose weight” (link). Note: He gives body builders a break from this level, but at only an hour and a half in the gym a week, I don’t qualify as a ‘body builder’.

So… I am taking in 105% more than the recommended level of protein.

More convincingly, when I look at my own data, I gain weight on high carbs and/or high protein.

Yes, it is 'water weight', but, "...Even if the ingested carbs are at a moderate level (i.e. consumption of a grilled cheese sandwich, not an entire deep-fried birthday cake), your liver and muscles snatch up as much glucose as they can take, including up to four grams of water to accompany each gram of glycogen" (link).

So, I kept my carbs way below a 'grilled cheese sandwich' but my protein was at 105%...

So I need to keep my carbs and protein down.

😎 Life is Good! Have a great day everyone!

77.6 kg Lost so far: 16.3 kg.    Still to go: 3.2 kg.    Diet followed: Poorly.

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820 kcal

Fat: 60.00g | Prot: 48.00g | Carbs: 6.00g.   Breakfast: Land O'Lakes Heavy Whipping Cream. Dinner: Quest Vanilla Milkshake Protein Powder, Land O'Lakes Heavy Whipping Cream. Snacks/Other: Quest Vanilla Milkshake Protein Powder, Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Land O'Lakes Heavy Whipping Cream. more...

2365 kcal

Exercise: Running (jogging) - 8/kph - 50 minutes, Resting - 15 hours and 10 minutes, Sleeping - 8 hours. more...