(Scroll down if you just want to know the results after 7 days of water fasting)
(Also the process of going into keto and fat adaption is explained in a later post, since it was added later, so scroll down even a bit more
à
Intro:
An essential component of becoming an entrepreneur is having confidence. To start something, you need to at least kind of believe it will work or that you can withstand (temporary) failure. My feeling of self-worth and self-confidence has been low for a long time. It kind of feels like I personally need a pre-fastlane journey. Its like I can see the fastlane, but with my beat up car, I might be in trouble on the fastlane. This is the methaphor, but this translates in knowing that at this time, I'm to lazy, to weak, not stress resilient enough, not focused enough,.... to go onto the fastlane.
Building a better vehicle:
The past 6 months have been a journey for me into becoming a better me. Building a better vehicle. Some of the things I did to achieve that is going into therapy, finding natural ways to deal with ADD, having a heart to heart conversation with my parents (after reading "no more mr nice guy"), being more open about feelings in general towards my girlfriend, exercising,..... (the journey actually stared earlier with a break-up with my girlfriend after she caught me being a porn addict, and just getting my ADD diagnose last year - done by a neurologist and neurophysiologist)
Things I have done so far that I'm kind of proud of:
* Went from 120 kg (265 lbs) to 103 kg (227 lbs). 17kg (38 lbs) in one year. No spectacular transformation, but it is start
* Building my stamina: going from hardly being able to run for a minute to completing a 10 mile race in May (speed: 10km/h = 6,22 Mph)
* Quit smoking (now smoke free for 4 weeks): I do use some pharmaceutical help. A drug called Champix (active component being Varenicline) prescribped by my M.D.
* 63 days being porn & masturbation free. (Been porn free for longer, but 63 days of no masturbation and accompanied sexual fantasies)
* Having a much better relationship with my parents (i'm 30 years old fyi). I use to only kiss (on the cheek) and hug my mother when leaving my parents after a visit. For some reason (never being part of the way we act with each other) I did not do this with my father. After a good heart to heart talk we made it part of our acting toward each other. We talked about him having a good but emotionally colder father, and how he didn't want to be like that, but he didn't know better. And how I have the emotional treats of my mother, and would love to build a stronger and more deep emotional connection with my father. I now also kiss and hug my father goodbye + I actually told them face to face that I love them and that i'm really great full and that they can be proud as parents. And they told my they loved me, and are proud of me, and would support my in anything I do (withing boundaries of being legal and not dangerous towards my health and such)
* Learned that light dose of CBD (3% oil, 3x4 drops a day) really helps for my ADD.
Issues I still struggle with:
* Maldaptive daydreaming
* Weekly use of THC in terms of vaping THC oil
* Feeling stuck at work
* ....
Why a 7 day water fast
* To jump start phase 2 of my fat loss (went from 120kg to 103kg, but have been on this weight for 4 to 5 months)
* To aid in my phase 2 of my fat loss by increasing insulin sensitivity, breaking mental addiction to food, going into deep ketosis,.
* To build mental discipline
* To enjoy the health benefits: lowering inflammation, counteracting neurological degenerative disorder, help cleanup my body after smoking, rejuvenating,...
* To do something really hard. Because this is a great way of building confidence in yourself. Doing hard sh*t, completing it and leave you thinking: Hell yeah, I did that.
Results
Fun fact: I thought about posting this on day one of my fast. But I was afraid of posting a start of something I did not know if I would be able to complete.
Measurements were taking in the morning. So day 1 is just after eating around 8 pm and then having slept.
* Day 6: We had my sister in law over. She slept in the guest room which is also where i had kept scale and measuring tape. She was still asleep when I left for work. And I rather skip a measurement then weight on a part of the day that is inconsistent with the rest.
So totals:
Weight loss: 7,2 kg - 15,9 lbs
Waist reduction: 4,5 cm - 1,8 inch
Stomach reduction: 4,7 cm - 1,9 inch
I also bought a tools to measure ketones and blood sugar. It arrived on day 7 (the tool is meant for my follow up).
The tool is use is the "CareSens Dual Blood Ketones and Bloods sugar meter".
The results :
* Blood glucose: 3,6 mmol /L -64,8 mg / DL => Great. Under 3,8 mmol/L (< 70 mg / DL) is often seen as hypoglycemia. But in a state where ketones are present, you are fine even below 3,8. Then it seems the lower limit is 2,8 mmol / L - 50 mg/DL
* Ketones: 5,4 mmol/L - is exactly the value to expect when a normal adult without underlying health issues goes into a multiple day fast.
* GKI (Glucose Ketone Index) = Good measurements to combine both values and view the real metabolic state you are in: 0,67 (devide glucose levels / ketone levels, both in mmol/l). => Highest therapeutic level of ketosis, only to be reached by a water fast or a diet that is almost purely fat.
! Fun fact: Keto peeing strips are worthless. Even while being into deep ketotis, there were no ketones in my urine. So the strips showed nothing. This just means, the ketones in my body are being used. Even in a keto diet, it is actually normal that ketones no longer show up in urine. If you have ketones in your urine, that actually means that you are overproducing ketones and that is a process your body will not continue to do. Another reasons for ketones to show up in urine is a rising blood glucose levels. This means, if you f*ck up a little during keto diet, you eat like 100g of carbs, and the next day you check (am i still in keto?) with a strip: you will see high readings of ketones (because your body has produced ketones, but you gave it sugar to use, so now excess ketones are peed out) and you might believe you are still in deep ketosis, while you are actually less ketonic. Ergo keto sticks: worthless for keto diet (They are usefull for the purpose they where made for, to track down ketoacidose for people who are diabetic)
Post re-feed measurements:
I did a re-feed with some self made chicken broth + some vegetables and I binged on nuts. Way to many nuts. And the heavy spiced, roasted kind of nuts. My girlfriend bought them for here and here sister but there was much left. Being in the fast is was able to say no to them. Once I started eating, I really craved them. But besides from a heavy stomach, no ill side effects.
Weight: 98,3 kg - 216 lbs
Waist: 96,5 cm - 38 inch
Stomach: 105,5 cm - 41,5 inch
re-feed versus day 1 and day 7:
Weight: -5,3 kg (- 11,7 lbs) / + 1,9kg (+ 4,2 lbs)
Waist: -2 cm (-0.8 inch) / +2,5 cm (+1 inch)
Stomach: -3cm (-1,2 inch) / +1,70 cm (0,67 inch)
I believe that if I can keep the rebound weight under 2kg (4,5 lbs) and essentially weigh less then 98,4 kg (216,9 lbs) by next week Sunday, I will be very happy.
What is next
This was only the stepping stone to further success. My goal now is to go into strict ketosis with carnivore type diet (high fat meat, fish and eggs - no dairy, no vegetables, no fruit, no artificial sweeteners,...) for at least 30 days. This combined with my regular 16:8 fasting routine, my 3x/week weight lifting routine (RPT routine), and my 3x/week running routine (building up to half a marathon within 7 weeks).
Projects going on:
* Carnivore diet for health, weight loss, breaking sugar addiction, building mental strenght and seeing the effects of ketones on long distance running
* Preparing for running half a marathon
* Preparing for my 1,5 year degree in Cyber Security. A degree payed by my employer. Lucally, education is much cheaper in Belgium, and total price is like 2000 EUR. And for each 3 months I continue to work for my employer after getting this degree, I have to repay 25% less if I leave. (So If I leave 6 months after the course, I pay like 1750, If I leave after a year, I don't have to repay anything). Fastlane aside, degree aside, I'm very interested in Cyber Security (I already work as a Systems Engineer in IT) so I want to do this course for the knowledge.
* Keep working on my "nice guy" problems.
* Handle my maladaptive daydreaming and use of THC.
I will use this main post, to continue to write about the diet. Might start other posts to talk about those nice guy problems, the use of THC, my old porn addiction, my plan of doing business in the realms of cyber security,.....
Resources:
* nr 1 resource for anybody who wants to do keto is www.dietdoctor.com I don't have affilate account. I use a payed subscription. Just thousands of keto recepeis and many, many week plans. Access many hours of videos, presentations, audio books,... and even full length videos.
* Info on the GKI: Glucose Ketone index (GKI)
* Very extensive blog by a medical center of the effects of fasting: https://idmprogram.com/fasting-physiology-part-ii/ (Attention: If you are a into biology this site might take up some of your time. The blog has post from fasting - part 1 , all the way upto fasting part 29. Each part is between 1 up to 10 pages - if you would print them out. And then they have side branches like they might talk about Autophagy and then have a link to a 4 part blog post about mTOR and autophay - a biology nerd like me has read them all)
* My training routine: https://leangains.com/reverse-pyramid-training-guide/
* My CareSense Glucose and Ketone meter
(Also the process of going into keto and fat adaption is explained in a later post, since it was added later, so scroll down even a bit more
àIntro:
An essential component of becoming an entrepreneur is having confidence. To start something, you need to at least kind of believe it will work or that you can withstand (temporary) failure. My feeling of self-worth and self-confidence has been low for a long time. It kind of feels like I personally need a pre-fastlane journey. Its like I can see the fastlane, but with my beat up car, I might be in trouble on the fastlane. This is the methaphor, but this translates in knowing that at this time, I'm to lazy, to weak, not stress resilient enough, not focused enough,.... to go onto the fastlane.
Building a better vehicle:
The past 6 months have been a journey for me into becoming a better me. Building a better vehicle. Some of the things I did to achieve that is going into therapy, finding natural ways to deal with ADD, having a heart to heart conversation with my parents (after reading "no more mr nice guy"), being more open about feelings in general towards my girlfriend, exercising,..... (the journey actually stared earlier with a break-up with my girlfriend after she caught me being a porn addict, and just getting my ADD diagnose last year - done by a neurologist and neurophysiologist)
Things I have done so far that I'm kind of proud of:
* Went from 120 kg (265 lbs) to 103 kg (227 lbs). 17kg (38 lbs) in one year. No spectacular transformation, but it is start
* Building my stamina: going from hardly being able to run for a minute to completing a 10 mile race in May (speed: 10km/h = 6,22 Mph)
* Quit smoking (now smoke free for 4 weeks): I do use some pharmaceutical help. A drug called Champix (active component being Varenicline) prescribped by my M.D.
* 63 days being porn & masturbation free. (Been porn free for longer, but 63 days of no masturbation and accompanied sexual fantasies)
* Having a much better relationship with my parents (i'm 30 years old fyi). I use to only kiss (on the cheek) and hug my mother when leaving my parents after a visit. For some reason (never being part of the way we act with each other) I did not do this with my father. After a good heart to heart talk we made it part of our acting toward each other. We talked about him having a good but emotionally colder father, and how he didn't want to be like that, but he didn't know better. And how I have the emotional treats of my mother, and would love to build a stronger and more deep emotional connection with my father. I now also kiss and hug my father goodbye + I actually told them face to face that I love them and that i'm really great full and that they can be proud as parents. And they told my they loved me, and are proud of me, and would support my in anything I do (withing boundaries of being legal and not dangerous towards my health and such)
* Learned that light dose of CBD (3% oil, 3x4 drops a day) really helps for my ADD.
Issues I still struggle with:
* Maldaptive daydreaming
* Weekly use of THC in terms of vaping THC oil
* Feeling stuck at work
* ....
Why a 7 day water fast
* To jump start phase 2 of my fat loss (went from 120kg to 103kg, but have been on this weight for 4 to 5 months)
* To aid in my phase 2 of my fat loss by increasing insulin sensitivity, breaking mental addiction to food, going into deep ketosis,.
* To build mental discipline
* To enjoy the health benefits: lowering inflammation, counteracting neurological degenerative disorder, help cleanup my body after smoking, rejuvenating,...
* To do something really hard. Because this is a great way of building confidence in yourself. Doing hard sh*t, completing it and leave you thinking: Hell yeah, I did that.
Results
Fun fact: I thought about posting this on day one of my fast. But I was afraid of posting a start of something I did not know if I would be able to complete.
Measurements were taking in the morning. So day 1 is just after eating around 8 pm and then having slept.
| DAY | Weight | Waist | Stomach |
| Day 1 | 103,6 kg - 228,4 lbs | 98,5 cm - 38,8 inch | 108,5 cm - 42,7 inch |
| Day 2 | 100,5 kg - 221,6 lbs | 97,5 cm - 38,4 inch | 106 cm - 41,7 inch |
| Day 3 | 99,8 kg - 220 lbs | 97 cm - 38,2 inch | 106 cm - 41,7 inch |
| Day 4 | 99,4 kg - 219,1 lbs | 96 cm - 37,8 inch | 105 cm - 41,3 inch |
| Day 5 | 97,9 kg - 215,8 lbs | 94,5 cm - 37,2 inch | 104 cm - 40,94 inch |
| Day 6 | no measurements | no measurements | no measurements |
| Day 7 | 96,4 kg - 212,5 lbs | 94 cm - 37 inch | 103,8 cm - 40,87 inch |
* Day 6: We had my sister in law over. She slept in the guest room which is also where i had kept scale and measuring tape. She was still asleep when I left for work. And I rather skip a measurement then weight on a part of the day that is inconsistent with the rest.
So totals:
Weight loss: 7,2 kg - 15,9 lbs
Waist reduction: 4,5 cm - 1,8 inch
Stomach reduction: 4,7 cm - 1,9 inch
I also bought a tools to measure ketones and blood sugar. It arrived on day 7 (the tool is meant for my follow up).
The tool is use is the "CareSens Dual Blood Ketones and Bloods sugar meter".
The results :
* Blood glucose: 3,6 mmol /L -64,8 mg / DL => Great. Under 3,8 mmol/L (< 70 mg / DL) is often seen as hypoglycemia. But in a state where ketones are present, you are fine even below 3,8. Then it seems the lower limit is 2,8 mmol / L - 50 mg/DL
* Ketones: 5,4 mmol/L - is exactly the value to expect when a normal adult without underlying health issues goes into a multiple day fast.
* GKI (Glucose Ketone Index) = Good measurements to combine both values and view the real metabolic state you are in: 0,67 (devide glucose levels / ketone levels, both in mmol/l). => Highest therapeutic level of ketosis, only to be reached by a water fast or a diet that is almost purely fat.
! Fun fact: Keto peeing strips are worthless. Even while being into deep ketotis, there were no ketones in my urine. So the strips showed nothing. This just means, the ketones in my body are being used. Even in a keto diet, it is actually normal that ketones no longer show up in urine. If you have ketones in your urine, that actually means that you are overproducing ketones and that is a process your body will not continue to do. Another reasons for ketones to show up in urine is a rising blood glucose levels. This means, if you f*ck up a little during keto diet, you eat like 100g of carbs, and the next day you check (am i still in keto?) with a strip: you will see high readings of ketones (because your body has produced ketones, but you gave it sugar to use, so now excess ketones are peed out) and you might believe you are still in deep ketosis, while you are actually less ketonic. Ergo keto sticks: worthless for keto diet (They are usefull for the purpose they where made for, to track down ketoacidose for people who are diabetic)
Post re-feed measurements:
I did a re-feed with some self made chicken broth + some vegetables and I binged on nuts. Way to many nuts. And the heavy spiced, roasted kind of nuts. My girlfriend bought them for here and here sister but there was much left. Being in the fast is was able to say no to them. Once I started eating, I really craved them. But besides from a heavy stomach, no ill side effects.
Weight: 98,3 kg - 216 lbs
Waist: 96,5 cm - 38 inch
Stomach: 105,5 cm - 41,5 inch
re-feed versus day 1 and day 7:
Weight: -5,3 kg (- 11,7 lbs) / + 1,9kg (+ 4,2 lbs)
Waist: -2 cm (-0.8 inch) / +2,5 cm (+1 inch)
Stomach: -3cm (-1,2 inch) / +1,70 cm (0,67 inch)
I believe that if I can keep the rebound weight under 2kg (4,5 lbs) and essentially weigh less then 98,4 kg (216,9 lbs) by next week Sunday, I will be very happy.
What is next
This was only the stepping stone to further success. My goal now is to go into strict ketosis with carnivore type diet (high fat meat, fish and eggs - no dairy, no vegetables, no fruit, no artificial sweeteners,...) for at least 30 days. This combined with my regular 16:8 fasting routine, my 3x/week weight lifting routine (RPT routine), and my 3x/week running routine (building up to half a marathon within 7 weeks).
Projects going on:
* Carnivore diet for health, weight loss, breaking sugar addiction, building mental strenght and seeing the effects of ketones on long distance running
* Preparing for running half a marathon
* Preparing for my 1,5 year degree in Cyber Security. A degree payed by my employer. Lucally, education is much cheaper in Belgium, and total price is like 2000 EUR. And for each 3 months I continue to work for my employer after getting this degree, I have to repay 25% less if I leave. (So If I leave 6 months after the course, I pay like 1750, If I leave after a year, I don't have to repay anything). Fastlane aside, degree aside, I'm very interested in Cyber Security (I already work as a Systems Engineer in IT) so I want to do this course for the knowledge.
* Keep working on my "nice guy" problems.
* Handle my maladaptive daydreaming and use of THC.
I will use this main post, to continue to write about the diet. Might start other posts to talk about those nice guy problems, the use of THC, my old porn addiction, my plan of doing business in the realms of cyber security,.....
Resources:
* nr 1 resource for anybody who wants to do keto is www.dietdoctor.com I don't have affilate account. I use a payed subscription. Just thousands of keto recepeis and many, many week plans. Access many hours of videos, presentations, audio books,... and even full length videos.
* Info on the GKI: Glucose Ketone index (GKI)
* Very extensive blog by a medical center of the effects of fasting: https://idmprogram.com/fasting-physiology-part-ii/ (Attention: If you are a into biology this site might take up some of your time. The blog has post from fasting - part 1 , all the way upto fasting part 29. Each part is between 1 up to 10 pages - if you would print them out. And then they have side branches like they might talk about Autophagy and then have a link to a 4 part blog post about mTOR and autophay - a biology nerd like me has read them all)
* My training routine: https://leangains.com/reverse-pyramid-training-guide/
* My CareSense Glucose and Ketone meter
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ppudipv: :jemu:
