Wednesday, May 1, 2013

THE RESULTS FROM MY FIRST EVER FAT FAST

My version of the Fat Fast was very successful in the short term. Only time will prove whether it has lasting benefits.

For months My weight loss was too slow to measure. There is always a risk when this happens that I would get used to the plateau and not finished the job I began.

I know that I do better limiting starchy foods. This is not only a matter of losing weight and dieting but starches destroy my sense of well-being and set me up for the vicious cycle of food cravings. I also know that I feel better motivated to do much more physically and mentally when I limit starches.. I usually have to drive myself to do very ordinary things. After a while on Low Carb those same things get done without thinking about. My reading suggests that this is the result of being ketone adapted and the brain having plenty of ketones to work with.

With this self knowledge I expected to be comfortable doing my version of a fat fast, lose weight and generally feel some improvement.

All of these things happened. I hope the 10 days has made me a fat burner but it's possible I need to be super vigilant about eating mindfully and testing blood ketones for another month or two.

The bottom line is that I lost 3 kg/7 lbs in 10 days. That brings my total weight loss over 16 months to more than 32 kg/70 lbs Not too shabby for a woman in her 70s.



2012 Start weight:- 114 kg/251 lbs
2013 Start weight:-  87.5/192.5 lbs

April Fat Fast Start:- 85 kg/187 lbs
April Fat Fats End:- 82 kg/180 lbs

Lost in 10 days on my modified Fat Fast 3 kg/6.7 lbs

DAY 10 MY MENU

Fasting blood ketones 1.4


My day began with Coconut Coffee.

Nutrition:- 463 cal; 6 gm carbs; 3.9 gm protein; 47.5 gm fats

I muddled around a little today and finally had a snack type lunch.

25 gm wedge Brie
15 gm olives
15 gm mini red pepper stuffedwith cream cheese
gherkin
2 cherry tomatoes
coffee with 25 gm cream

Nutrition:- 194 cal; 6 gm carb; 7 gm protein; 16 gm fat

A FF Smoothie went down well for tea,

Nutrition:- 416.3 cal; 13.2 carb; 28.6 protein; 27.7 gm fats

Day's end:- 1147 cal; 9.6% carb; 15.5 gm protein; 74.9% fat

This complete's my 10 day's Modified Fat Fast.

I'll complete this series with a final post after I weigh in tomorrow.


DAY 9 MY MENU

I'm very happy with my morning fasting blood ketones 1.6



Coconut coffee

Nutrition:-  463 cal; 6 gm carbs; 3.9 gm protein; 47.5 gm fat

Lunch was another beef burger crumbled through salad.

100 gm beef warmed through in 1 teaspoon of butter
50 gm lettuce
15 gm celery
1 cherry tomato
20 gm red pepper
1 tsp olive oil

Assemble and toss lightly with seasoning.

Nutrition:- 208 cal; 4 gm carb; 25 gm protein; 11 gm fat


Dinner was FF eggs on silverbeet with cheese.

50 gm silverbeet
2 eggs
50 ml cream
25 gm cheddar cheese

Nutrition:- 276 cal; 3 gm carb; 16.5 gm protein; 22 gm fat

I have been trying to make sure I get at least 10 ml cod liver oil every day. This not only helps to keep my fat ratio high but gives me a good dose of omega-3. I discovered that my lemon flavoured oil goes well with Greek yoghurt and no fishy taste, not even returns.

100 gm Greek yoghurt
10 ml cod liver oil
4 sliced/chopped almonds

Stir together until well blended and enjoy the smooth texture and tangy flavour with a bit of crunch.

Nutrition:- 200 cal; 7.6 gm carb; 5.6 gm protein; 16.5 gm fat

Totals for day:- 1146 cal; 7.1 % carb; 17.5% protein; 75.4% fat

I neglected the cross-trainer today.


DAY 8 MY MENU


Today's fasting blood ketone reading 1.4

I began today with an omelet

Fat Fast Omelet

50 gm bacon
2 eggs
50 ml whipping cream
25 gm cheddar cheese
5 gm butter

Cook bacon and put to oneside.
Lightly whisk eggs and cream
Melt butter in omelet pan and pour in egg mixture
sprinkle grated cheese over eggs and cook to your satisfaction.

Nutrition:- 352 cal; 2.2 gm carb; 16.4 gm protein; 31 gm fat

Lunch :- FF Smoothie

Nutrition:- 416.3 cal; 13.2 carb; 28.6 protein; 27.7 gm fat

I was running out of carbs for veggies to go with dinner so I diced 40 gm cucumber and marinated it with 2 teaspoons olive oil, 1 teaspoon cider vinegar. pepper and  salt. I heated a hamburger pattie in a pan with a little butter.

Nutrition for dinner:- 195 cal; 1.5 gm carb; 24 gm protein; 10.5 gm fat

I had enough calories left to snack on 4 almonds and two fat bomb

Nutrition for snacks:- 245 cal; 3 gm carb; 2 gm protein; 26 gm fat

Day's end:- 1149 cal; 6.4% carb; 20.6% protein; 73% fat

25 minutes on the cross-trainer



Today my fasting ketones reached 1.5 Very pleased about that.


Coconut coffee

Nutrition:-  463 cal; 6 gm carbs; 3.9 gm protein; 47.5 gm fat

Lunch:- FF Smoothie

Nutrition:-  416 cal; 13 gm carbs; 28.5 gm protein; 27.5 gm fat

Dinner was an easy egg dish.


Fat Fast Eggs on Creamed Silverbeet (Swiss Chard)

50 gm silverbeet, cooked in minimum water and drained.
10 gm butter
2 eggs
50 ml cream

Heat pan and melt butter.
Add cream and silverbeet to pan
Break eggs into pan and season until eggs poached to suit you.

Nutrition:-  236 cal; 3 gm carb; 16 gm protein; 27 gm fat

8 Almonds to snack on brought my totals close to what I'm aiming for.

Day's end. Nutrition:- 1130 cal; 7.1% carb; 20.1% protein; 72.8% fat

I am doing quite well getting into a routine of a few minutes a day on the cross-trainer

25 minutes worling on the cross-trainer

DAY 7 MY MENU


Fasting blood ketones 1.3


I began today with an omelet and a couple of cherry tomatoes

Fat Fast Omelet

2 eggs
50 ml whipping cream
25 gm cheddar cheese
5 gm butter
2 cherry tomatoes

Lightly whisk eggs and cream together
Melt butter in omelet pan and pour in egg mixture
sprinkle grated cheese over eggs and cook to your satisfaction.

Nutrition:- 274 cal; 2.6 gm carb;15.6 gm protein; 22 gm fat

Dinner

100 gm casseroled Beef
50 gm lettuce
15 gm celery
1 cherry tomato
1 tsp olive oil

Nutrition:- 449 cal; 2.7 gm carb; 28 gm protein; 35.5 gm fat

I only had 2 meals so ate more snacks.

12 almonds
2 Fat bombs
20 gm cheddar cheese

Nutrition:- 477 cal; 4.8 gm carb; 11 gm protein; 42 gm fat

Day's end I had consumed 1150 cal; 3.5 %carb, 19% protein; 77.5% fat and worked on the cross-trainer for 25 minutes.




Fasting Blood Ketones 0.9


Coconut coffee

Nutrition:-  463 cal; 6 gm carbs; 3.9 gm protein; 47.5 gm fat

Lunch:- FF Smoothie

Nutrition:-  416 cal; 13 gm carbs; 28.5 gm protein; 27.5 gm fat


I bought a rotisserie chicken for tea. I've seen them described as a pickin' chicken. I usually pull all the meat off the bones which I then put in the slow cooker with herbs and veggies. I weighed up the left over meat dividing it into freezer bags for future meals.

100 gm cooked chicken
50 gm iceberg lettuce
15 gm celery
20 gm cucumber
1 cherry tomato
1 tsp olive oil

Nutrition:- 185.2 cal; 3.4 gm carb; 31.8 gm protein; 4.2 gm fat

I had a few calories left so in an effort to  balance thigs up I found a really small Fat Bomb and 10 almonds.


I thought I was going to have a heart attack when I first heard of Fat Bombs and discovered what they consist of. Here is my recipe and I make no excuses for eating them. They are tasty and serve a purpose.

Choc Mint Fat Bomb

200 gm butter
200 gm coconut oil
20 almonds chopped
35 whole almonds
3 Whitakers mini dark Ghana chocolate bars total 45 gm.
20 ml peppermint essence as a guideline or almond to suit your taste
35 little sweet cases

NB the peppermint essence is not included in the nutrient calculations

Gently melt butter and coconut oil together. Remove from heat and melt in chocolate. Add chopped almonds and peppermint essence if using.

Spoon as evenly as possible into 35 cases.  Add a whole almond to each case.

Set in fridge. Store in freezer. I keep the little fat chocolates in a ziplock bag.

Each piece should weigh about 15 gm = 1 small serve.

NB the fats do tend to separate into layers but they still taste OK

Nutrition of each Choc Mint Bomb:- 108 cal; 1 gm carb; 0.6 gm protein, 11.8 gm fat


Nutrition:- 86 cal; 1.2 gm carb; 0.7 gm protein; 9.5 gm fat

Day's end:- 1150 cal; 8.2% carb; 22.5% protein; 69.3% fat

25 minutes on the cross-trainer.



DAY 6 MY MENU


Today my fasting ketones reached 1.5 Very pleased about that.


Coconut coffee

Nutrition:-  463 cal; 6 gm carbs; 3.9 gm protein; 47.5 gm fat

Lunch:- FF Smoothie

Nutrition:-  416 cal; 13 gm carbs; 28.5 gm protein; 27.5 gm fat

Dinner was an easy egg dish.


Fat Fast Eggs on Creamed Silverbeet (Swiss Chard)

50 gm silverbeet, cooked in minimum water and drained.
10 gm butter
2 eggs
50 ml cream

Heat pan and melt butter.
Add cream and silverbeet to pan
Break eggs into pan and season until eggs poached to suit you.

Nutrition:-  236 cal; 3 gm carb; 16 gm protein; 27 gm fat

8 Almonds to snack on brought my totals close to what I'm aiming for.

Day's end. Nutrition:- 1130 cal; 7.1% carb; 20.1% protein; 72.8% fat

I am doing quite well getting into a routine of a few minutes a day on the cross-trainer

25 minutes working on the cross-trainer

DAY 5 MY MENU


Fasting Blood Ketones 0.9


Coconut coffee

Nutrition:-  463 cal; 6 gm carbs; 3.9 gm protein; 47.5 gm fat

Lunch:- FF Smoothie

Nutrition:-  416 cal; 13 gm carbs; 28.5 gm protein; 27.5 gm fat


I bought a rotisserie chicken for tea. I've seen them described as a pickin' chicken. I usually pull all the meat off the bones which I then put in the slow cooker with herbs and veggies. I weighed up the left over meat dividing it into freezer bags for future meals.

100 gm cooked chicken
50 gm iceberg lettuce
15 gm celery
20 gm cucumber
1 cherry tomato
1 tsp olive oil

Nutrition:- 185.2 cal; 3.4 gm carb; 31.8 gm protein; 4.2 gm fat

I had a few calories left so in an effort to  balance thigs up I found a really small Fat Bomb and 10 almonds.


I thought I was going to have a heart attack when I first heard of Fat Bombs and discovered what they consist of. Here is my recipe and I make no excuses for eating them. They are tasty and serve a purpose.

Choc Mint Fat Bomb

200 gm butter
200 gm coconut oil
20 almonds chopped
35 whole almonds
3 Whitakers mini dark Ghana chocolate bars total 45 gm.
20 ml peppermint essence as a guideline or almond to suit your taste
35 little sweet cases

NB the peppermint essence is not included in the nutrient calculations

Gently melt butter and coconut oil together. Remove from heat and melt in chocolate. Add chopped almonds and peppermint essence if using.

Spoon as evenly as possible into 35 cases.  Add a whole almond to each case.

Set in fridge. Store in freezer. I keep the little fat chocolates in a ziplock bag.

Each piece should weigh about 15 gm = 1 small serve.

NB the fats do tend to separate into layers but they still taste OK

Nutrition of each Choc Mint Bomb:- 108 cal; 1 gm carb; 0.6 gm protein, 11.8 gm fat


Nutrition:- 86 cal; 1.2 gm carb; 0.7 gm protein; 9.5 gm fat

Day's end:- 1150 cal; 8.2% carb; 22.5% protein; 69.3% fat

25 minutes on the cross-trainer.

DAY 4 MY MENU

Fasting blood ketones are still increasing. Today's reading 0.7


My day began with Coconut Coffee.

Nutrition:- 463 cal; 6 gm carbs; 3.9 gm protein; 47.5 gm fats

Lunch:- FF (Fat Fast) Smoothie

Nutrition:- 416.3 cal; 13.2 carb; 28.6 protein; 27.7 gm fats

I had a nice plump eggplant in the garden so it became part of dinner.

Hamburger Pattue
100 gm Eggplant
35 ml Olive Oil
Seasoning

I thoroughly brushed the oil over slices of eggplant and baked them in a mod oven.

Nutrition:- 202 cal; 5.7 gm carb; 25 gm protein; 9.5 gm fat

That left me with 10 almonds to snack on.

Nutrition for today's snacks:- 65.4 cal; 2.4 gm carb; 2.5 gm protein; 6 gm fat

Day's end:- 1150 cal; 9.4% carbs; 20.5 gm protein; 70.1 gm fat


DAY 3 MY MENU

Fasting blood ketones crept up another 2 points to 0.6. My goal is to  be above 0.5 in the mornings. There is general agreement that the number increases later in the day. If I remember correctly most people consider the best  nutritional ketosis level to be between 0.5 and 3.

Coconut coffee

Nutrition:-  463 cal; 6 gm carbs; 3.9 gm protein; 47.5 gm fat

Lunch:- FF Smoothie

Nutrition:-  416 cal; 13 gm carbs; 28.5 gm protein; 27.5 gm fat

I had a really nice pork chop with a small salad for dinner

80 gm Pork chop
50 gm lettuce
1 cherry tomato
15 gm celery
1 tsp olive oil

Nutrition:- 210 cal; 2.7 gm carb; 22.6 gm protein; 11.7 gm fat

Snacked on 8 almonds

Nutrition:- 55.5 cal; 1.9 gm carb; 2 gm protein. 4.5 gm fat

Day's end:- 1145 cal; 8.3% carbs; 19.8% protein; 71.9% fat

20 minutes on the old cross-trainer.

DAY 2 MY MENU



Fasting Blood Ketones .. 0.4 This is twice yesterday's reading and getting close to the minimal level of 0.5

My day began with Coconut Coffee.

Nutrition:- 463 cal; 6 gm carbs; 3.9 gm protein; 47.5 gm fats

Lunch:- FF (Fat Fast) Smoothie

Nutrition:- 416.3 cal; 13.2 carb; 28.6 protein; 27.7 gm fat

Dinner:- Beef Hamburger Pattie, 1 teaspoon butter, FF lettuce Salad

Hamburger Recipe

500 gm mince beef
1 spring onion finely sliced
1 teaspoon of other fresh herbs of your choice. I used mint
1 teaspoon Morrocan Spice

Place all ingredients in a bowl and mix well with hands.
Divide into 5 patties
Melt butter in pan and cook patties to desired doneness.

Fat Fast Lettuce Salad

50 gm iceberg lettuce
15 gm celery
1 cherry tomato
1 tsp olive oil
Optional - 1 tsp cider vinegar

Prepare veggies according to your preference
drizzle with olive oi, season and toss

Nutrition:- 202 cal; 2.7 gm carb; 24.6 gm protein; 10.7 gm fat

To balance my day I snacked on 10 almonds

Nutrition:- 69.4 cal; 2.4 gm carb'2.5 gm protein. 6.1 gm fat

Day's end:- 1151 cal;  8.3% carbs; 20.5% protein; 71.2% fat

20 minutes on the cross-trainer