Thread by @mrc314

#GatedEating Week 14
Cumulative change: -15.5 lbs
Weekly change: -3.5 lbs

Back on track. Extended fasts seem to do the trick. It takes at least 48 hours to see any drop in typical BG levels, and a rise in ketones. With all this fasting, #CGM Daily Patterns graphs are quite flat.

#CGM Daily Patterns

7-day
14-day
30-day

During considerable fasting, zero carb some days, 4-8g other days, and deliberate weight loss.

This week's weigh day "of record" will be Thursday, rather than Friday. It's not because I'm going to (carb) binge on Thanksgiving. I'm long past that habit now. Rather, I usually feast on Fridays. This week I'm shifting forward one day is all to align with family day of thanks.

#GatedEating Week 15
Cumulative change: -16.5 lbs
Weekly change: -1.0 lbs

Progress continues this week (recording 1 day early). Big news: I have reached half way to goal weight (at 176 lbs), start was 192, goal is 160. #Progress #Thankful

Started resistance training yesterday. Fasted yesterday as well. Gained a half pound. It's working.

Real whole food, LCHF/ZC
Zero seed oils, fructose
Lifting weights
Walk every morning
Sunlight/UVB lamp/VitD
Zero alcohol
Perfect sleep
Still 1 Rx for HTN

No one's perfect

Adding #GatedRT to #GatedEating thread because this endeavor is ongoing. I've (re)started resistance training after a very long hiatus. Many thanks to all those who encouraged me to add weight training to the arsenal against lingering hypertension, improving (lowering fasting)

blood sugar, and to help lose the last ~15 pounds.

I have the BEFORE picture, so now we wait to reach goal weight and for the workouts to do their thing. Then, the AFTER (or more precisely, CURRENT) photo update.

4am Woke up well rested

7am 4 mile walk (it was spitting snow)

1pm 15 minutes exposure to a UVB lamp

1:15pm Workout: abs, weight machine, dumbbells

1:40pm OMAD 22 oz grass fed ground beef

Fasting until Friday weigh in

Not sure what else I can do.

Yesterday, walked extra. Ate standard. Lifted most complete routine yet. Today is off day. Up 2.5 lbs this morning. I can see why some might panic when the scale bounces around. Not me. Nope, not me. Doesn't bother me to gain that much overnight. Nope. Not one bit. Uh ugh. 😒

#GatedEating Week 17
Cumulative change: -18 lbs
Weekly change: -1.5 lbs

Progress continues this week despite initiation of resistance training. Post workout water retention really screws with the scale—but easy to account for. Finally, waistline ↘︎ by another 1.5" #KeepGoing

Weekly weights bely the day-to-day variation. If you aren't comfortable bouncing around (fasting vs eating day, weight training), don't weigh every day.

Cumulative weight loss: The first couple weeks are always the smoothest and easiest. #DontGiveUp

#GatedEating Week 18
Cumulative change: -19.5 lbs
Weekly change: -1.5 lbs

This week:
Feasted on 3 days — Fasted on 4 days
Three workouts — Four rest days
7 early morning walks

⚖️ Well-balanced 😊

On target:

#GatedEating

Coming up on 7 years …

YOU ARE HERE:

#GatedEating Week 18 (fixed the count)
Cumulative change: -22.25 lbs
Weekly change: -2.75 lbs

This week:
Fasted on 2 days, feasted on 2 days, protein-centric on 3 workout days
3 workouts, 4 rest days
7 early morning walks-yesterday's was more challenging in the snow/ice

🥳 This morning, I reached the lowest weight since 9 November 2018. 🎉

I will be curious to see what my shape does as weight loss continues. Hold weight could be 160lbs, but may be a little lower. We shall see.

Objective then will be to maintain and not re-gain. #TheHardPart

#GatedEating Week 19 (fixed the count)
Cumulative change: -22.25 lbs
Weekly change: -0.0 lbs

I know it's Christmas day, but it's also Friday, weigh day.

This week:
No change to weight, but waistline smaller.

Waist:Hips under 0.95, yay!

I'm wearing my "vintage" 34" jeans.

Started gated eating effort in August, on 150mg Toprol. Reduced to 100mg several weeks ago. Down to 50mg now, and BP looking good. I'm still above goal weight: Something beside weight is affecting BP. Perhaps it's weight training.

This week: Blood test for cardio f/u inc #vitD

#GatedEating Week 20
Cumulative change: -20 lbs
Weekly change: +3.0 lbs 😬

Happy New Year!

This week:
Skipped fasting for three days earlier this week for blood draw, lifted yesterday, and it shows in this morning's weight. Oh well, it's a new year …

will continue on journey to normalize weight, BP, waist:height

I don't like new year's resolutions, but I do intend around 11 July 2021, to obtain a second DEXA — one year from first scan — to check for reduction of VAT, 1 year from prior one.

Most recent bloodwork results, lipid panel with insulin and vitamin D, should be ready later this morning.

When I started "gated eating" to reduce my weight I mentioned losing a "final 25 pounds." Twenty-some pounds later, I've set a new, lower, goal weight of 153 lbs. I've settled on this number based on two things: First, historical weight charts from my 1/

https://twitter.com/mrc314/status/1305108092573507584

younger days. Second, how much "muffin" or spare tire I still have right now. Should I reach 153, that means I lost the "final 39" lbs! The tape measure, mirror, and DEXA have the final say over the scale. That would also mean a loss of 103 lbs from my highest weight. My god 2/

what happened that I followed the guidelines, the doctor's advice, tried to eat healthy, lost ~50lbs (several times since junior high) only to gain it all back again? And even after finding LCHF 7 years ago, still don't receive a signal to stop eating.

What really bothers me, and beginning 2021 isn't going to fix it, is they are still minting new RDs/Nutritionists who will follow the high-carb low-fat DGAs, not inform clients of keto/low-carb dietary options, eschew CGMs, and make/keep people fat & sick. That breaks my heart.☹️

#GatedEating Week 21
Cumulative change: -23.5 lbs
Weekly change: -3.5 lbs (-0.75 from two weeks ago)

Back on track. Still under goal (1.25lbs/week), barely.

Hunger the biggest obstacle. ~17 lbs to go.

#GatedEating Week 23
Cumulative change: -23 lbs (-87 lbs from peak)
Weekly change: 0.5 lbs

Fun times: Weight increased a little, but waistline and hips are 1 inch less than last week. I felt "thinner" this week too.

Tape measure > Scale

#GatedEating Week 24
Cumulative change: -22 lbs (-86 lbs from peak)
Weekly change: +1.0 lbs
To go: ~17.0 lbs🆕

Weight ↑1 lb over last week, but both waistline and hips ↓1/4" so I am happy and continue to see improvements. The "gated" part—fasting when above target—is working.

CORRECTION:

… I want to lose that final **39** lbs …

And finally stop kidding myself‼️

192-153=39

https://twitter.com/mrc314/status/1305108092573507584

#GatedEating Week 25
Cumulative change: -23 lbs (-87 lbs from peak)
Weekly change: -1.0 lbs
To go: ~16.0 lbs

Back on track. A tad above weekly target, but heading in the right direction again—catch up this week? Looking forward to first full week of #croissantfreecroissantdiet.

#GatedEating Week 26
Cum change: -23 lbs (-87 lbs from peak)
Weekly change: 0.0 lbs
To go: ~16.0 lbs

Goal this week to maintain weight. Did that, and
#croissantfreecroissantdiet helped.

🚨 Shaved 3" off waistline. Measured x3! First time in years waist:height < 0.5!

So, no change in weight. Waistline 3" smaller. Seriously suggests VAT loss.

CICO is real! Calories In Considered Obsolete

#GatedEating Week 27 (over 6 months in now)
Cum change: -20.5 lbs (-84.5 lbs from peak)
Weekly change: +3.5 lbs 😡
To go: ~18.5 lbs

Pretty sure weight GAIN this week is water, but cannot explain why. Waist +2" from last week. Grr.

#GatedEating Week 28
Cum change: -21 lbs (-85 lbs from peak)
Weekly change: -0.5 lbs
To go: ~18 lbs

Holding steady for 10 weeks now (which is new for me). I don't want to weigh 170± but I am glad to be just sitting right around there. Hunger MUCH better controlled.

Skipped a week in the count on Jan 15th. I wrote "Week #23" when it was "Week #22". All the weekly counts since then are off by one, and twitter still has no edit. 😟

#GatedEating Week 27 (Corrected Count)
Cum change: -22 lbs (-86 lbs from peak)
Weekly change: -1.0 lbs
To go: ~17 lbs

Down another pound this week. Slow and steady is the plan.

Started a fast-mimicking, protein-sparing approach instead of 47 hour coffee fast this week.

A daily 20 oz serving of pulled chicken breast is A LOT of chicken! Not dry and chewing cooked sous vide. At 708kCal, I get 134g PRO with a P:E of 9.6! Might add a bit of stearic this coming week, to see what happens to hunger.

#GatedEating Week 28
Cum change: -20 lbs (-84 lbs from peak)
Weekly change: 2.0 lbs

No idea why wt is up this week😬
Feel great✔️
Hunger✔️
Adjustments: Removed goal weight b/c I have no idea what that is.

If I were at desired weight, this is a good-looking maintenance graph:

#GatedEating Week 29
Cum change: -22 lbs (-86 lbs from peak)
Weekly change: -2.0 lbs

12 week plateau, which for me is an accomplishment: The longest flatline since the initial 70 lb loss in 2014. Going forward, down is better. Level is OK. Gains hv ceased and are under control.

#GatedEating

1) Repairing broken thread

2) Weekly numbers off again, I must be more careful!

Week 31 (not 30):

https://twitter.com/mrc314/status/1372843243658969089

#GatedEating Week 31
Cum change: -30.5 lbs (-94.5 lbs from peak)
Weekly change: -2.25 lbs

Longer term fast† pushed weight off the ±170lb plateau. Hope to see a change to BP soon. Fast details in another thread, but mine is protein sparing, short term (6?) more weeks.

#GatedEating Week 33 (corrected, again)
Cum change: -31.75 lbs (-95.75 lbs from peak)
Weekly change: -1.25 lbs

Successful proof of concept to maintain weight for ~13 weeks, now to shed the remainder of the excess and then maintain 𝘵𝘩𝘢𝘵.

#GatedEating Week 34
Cum change: -31 lbs (-95 lbs from peak)
Weekly change: +0.75 lbs
To target: 8.0

Shape improving, waist:height nearing ideal ratio, feeling good. Hunger OK. Didn't fast as strictly yesterday as on a normal Thursday, so up a bit this week. No worries though.

#GatedEating Week 35
Cum change: -32.75 lbs (-96.75 lbs from peak)
Weekly change: -1.75 lbs
To target: 6.25 lbs

Post-op fasting was sort of unplanned, but easy to do. Happy to report, I'm in the 150s now—waist and hips stubbornly unchanged.

#GatedEating Week 36
Cum change: -31 lbs (-95 lbs from peak)
Weekly change: +1.75 lbs
To target: 8 lbs

Snapped back to weight week before last. No long-term or whole day fasting this week—healing from surgery top priority.

#GatedEating update … Entering the home stretch? Or plowing into failure?

https://twitter.com/mrc314/status/1385926410192162816

#GatedEating Week 37
Cum change: -30 lbs (-94 lbs from peak)
Weekly change: +1.0 lbs
To target: 9 lbs

One more fast-free week recovering from surgery, with slight weight gain. Finally able to resume morning walks.

Highlight this week: 🎉OFF all BP meds!

🥳Off *ALL* Rx now!