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<h1 style="text-align: center;">DIET-no-sugar-UPDATE-001-a</h1>
<h2>[WHAT]</h2>
<ol>
<li>]&nbsp; ] by Don Sagrott, founder @ sospep.com - thoughts on the first 30 days of my no sugar diet.</li>
</ol>
<h2>[WHY]</h2>
<ol>
<li>]&nbsp;review of period ending results - as they happen.</li>
</ol>
<h2>[WHERE]</h2>
<ol>
<li>] READ THE FULL ARTICLE</li>
<ol>
<li>]&nbsp; see EXAMPLE section below</li>
</ol></ol>
<h2>[WHEN]</h2>
<ol>
<li>] 2016-07-23</li>
</ol>
<h2>[EXAMPLE]</h2>
[2016-07-10]&nbsp;PRIOR - week ended# 2016-07-10 ( DIET-no-sugar 16 days )
&gt; BEFORE the W/E&nbsp;weigh-in results&nbsp; - I am thinking ...
- my&nbsp;overall WE assessment of - summary of D/F/H =
DIET = daily results ranged from OK -&gt; very good, so overall good ? very good for the week. Overall there were&nbsp;more "transgressions" than last week BUT not too terrible ???
FITNESS = was very good (on plan),&nbsp;so the question is what do i expect AFTER monday's weigh in ( RESULT OUTCOME&nbsp;)
AND what if the 'expectation' is NOT EQUAL to the actual 'outcome'. How am I going to feel about that?
RESULT OUTCOMES ( highighted yellow is the actual result acheived)
- same or +/- 1#&nbsp; = good -
- loss &gt; 1# = very good - -3.0# 
- gain &gt; 1# = ??? - WTF, maybe b/c of&nbsp;big loss last week, see pschyology 101 points below
-- dont get discouraged, this is a marathon, not a sprint
-- you are off to&nbsp;a good start,
-- dont get discouraged/frustrated, b/c of bad results
-- hey, you still have your FEELS,
-- next weeks numbers&nbsp;WILL probably be worse ( see Vacation )
ACTUAL OUTCOME - AFTER weigh in = very good - honestly, a little surprised
&nbsp;
&gt; ! = no scale -&nbsp; NEED to change the way i am eating, 
- I am depending on the 'scale results' to validate/proove/measure ( my progress, )
- FEELS - should validate my results
- LOOKS ( should somewhat validate my result
&nbsp;
&gt; sugar - IS this really a NO-sugar diet? 
- blueberry pie, exception, not the problem
- blueberries, cherries, tomatoes, &nbsp;
-
&gt; RASH
- essentially we are 15 days in at this point and I am NOT seeing/feeling ANY significant improvement
- TRY harder on + foods,
- TRY harder on - sugar ( less fruit, and ) - realisitically this is NOT going to happen until after next week
- COFFEE cutback
&nbsp;
&gt; PRB AHEAD - VACATION
- ] ice cream, ] beer, ] BBQ, ] buns +] cervalet salami, +] cheese &nbsp;
- ] swimming, ] walking
&nbsp;
&nbsp;} CONCLUSION(s)
- obsession with weigh loss # #'s is short term and goal oriented, I NEED to CHANGE my thinking around this
- aka i want to say/do &gt; &nbsp;i quit sugar and lost 50# in 12 weeks
-- because that is&nbsp;so much &gt; than&nbsp;i gradually reduced sugar and lost 50# in 12 months,
-- is the DIET ?? no-sugar OR low-sugar ??
- CHALLENGE can I?, do i want to? give up summer fruits ( cherries, blueberries, blackberries, netarines, peaches, ...) &nbsp;
-- i could, BUT i dont want to, right now&nbsp;AND I will anyways come OCT b/c they(the local, in season)&nbsp;will be ALL gone
&nbsp;- and, perhaps most importantly,&nbsp;I dont believe that they can be un healthy ( moderation )
&nbsp;
- was 270,&nbsp;goal 210 ,
-- [ april-june - less bread, result=&nbsp;-10],
-- [ july-sept - less sugar ?, more exersize, result=&nbsp; goal=-20]
-- [oct - dec&nbsp; - less sugar +, more exersize, result=, goal =-20 ]
&nbsp;
[2016-07-11] TLDR = 
&gt; / very&nbsp;good job so far, very good results
[going-forward]
&gt; / focus less on weight #, more on FEELS,
&gt; /REVISE weights and measures&nbsp;- operate blindly
&gt; / seek out interesting healthy foodItems/menuItems,
&gt; / see pschycology 101 points&nbsp;when struggles arise
&gt; /+ rewards system
&nbsp;
&nbsp;
<h2>[HOW-TO]</h2>
<ol>
<li>] RESULTS-ANALYSIS</li>
<ol>
<li>] PLAN -</li>
<li>] FEELS -</li>
<li>] DISCOVERED - SURPRISED - LEARNED</li>
<li>] REVISIONS -</li>
<li>] REVIEW-DIET - &nbsp;</li>
<li>] REVIEW-HEALTH -</li>
<li>] REVIEW-FITNESS -</li>
<li>] PLAN - CONCERNS</li>
<li>] PLAN - REMINDERS</li>
</ol></ol>
<h2>[REFERENCE]</h2>
<ol>
<li>] # 5172 - DIET-no-sugar-UPDATE-002 -</li>
</ol>
<h1 style="text-align: center;">&nbsp;</h1>

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