DRAFT [DIET-no-sugar - UPDATE-003] DRAFT
[ after 60 days ]
TLDR - RESULTS - Overall
[ PLAN ]
I have embarked on a no-sugar diet* with the objectives of
> losing approximately 50#,
> changing the way that I eat to maintain that loss,
> curing my skin condition.
This is a summary of the various RESULTS/CONCLUSIONS that I have come to after 60 days on this diet plan.
[ RESULTS TLDR ]
DIET
- + PLANNED - RESULTS - weights and measures - after 60+ days I am down 15.5 # to 248.0 #(as of # 2016-08-29) from my initial starting point of 263.5# on 2016-06-25. I had 3 consecutive weeks of losses totalling 11.5#, then 1 week of gains (+ 10#*) and then ## weeks of losses ( averaging #.5#*) NOTE this period included 1 week of vacation, which was also a vacation from this DIET. Then 4 consecutive weeks of losses totalling 10.0#*. milestone # 2/5 - ACHIEVED PERIOD RATING = GOOD * = estimate
- ] # 5416 - DIET-no-sugar-UPDATE-003-daily-summary - a daily record of everything i ate during this period, + Health, + Fitness
FITNESS
- ] I have also "amped up" the FITNESS program slightly. Some of my hikes are now covering 2 hills VS 1 and the duration for these is approx 60ish minutes VS 35. This is optional based on how I am feeling, ....
HEALTH
- ] As previously noted in UPDATE-001, I have changed the treatment method that I am using and the plan is to try this method for the next month and see if there is any change. // - afer only 1 week in - I am seeing my first NOTICEABLE progress on SC aka NR - hallelulayah // BUT I am also trying NOT to get too excited, I have seen "treatment progress" before but it alway's seem to creep its way back , REMINDing myself to keep consistent treatments for planned period and then assess again // assess = ... // ALSO have developed a "pseudo monitoring system" to measure/record progress/changes
[ FEELS ]
- [2016-08-01] - CRAVINGS
- [2016-08-01] - NO CRAVINGS
- ? [2016-08-02] - DIET a BAD day - ( chips are bad )
- [2016-08-04] - DIET another BAD day - ( chips are evil )
- + > DIET - focus - on BAD days, not from the perspective of failing, but from /how i felt, /what caused/triggered it, / ... - what can I learn, AND remember /there are going to be bad days ...
- +> DIET CADENCE -
- +> DIET SUMMARY (day 31-60) = had some bad days, but I also had some good days as well, actually many more good days then bad. good job
- [2016-mm-dd] FITNESS
- [2016-08-05] ANOTHER BAD DAY - YES AND NO
- [2016-08-06] A GOOD DAY ??
- [2016-08-08] NERVOUS ABOUT NUMBERS -
- [2016-08-08] RESULTS UPDATE - COMING SOON
- [2016-08-08] RESULTS OUTCOME(S) - UNLIKELY/LIKELY/HOPEFULLY
- [2016-08-08] RESULTS-REVIEW - PERIOD - ?? Do I want to keep a weekly review/assessment of your DIET record VS your MENU plan ?
- [2016-08-10] HEALTH bad day
- [2016-08-11] HEALTH CONCERN - superficial progress ?? -
- [2016-08-13] DIET CONCERN - weight# - am I gaining weight? / I am gaining weight
- [2016-08-24] DIET REsolution ? on weight / weigh ins
- [2016-08-29] DIET REsults - pre weigh in
- [2016-08-29] DIET REsults - post weigh in
- [2016-08-29] DIET PLAN - going forward - day 60+
[ LEARNED ]
- ] -- DIET cream of cauliflower soup is wonderful -
- ] -- what happend to my pb banana oatmeal ? i recall this was so good, best oatmeal ever, but todays version was pretty 'blah', so much so that i had to make cookies out of it
- ] -- pb and banana oatmeal cookies were a bust too -
- ] -- BUT add a little chocolate, a little peanut butter, wrap it in aluminum foil and bake it in the toaster oven for a few minutes ... it's NOT soo bad :)
- ] buttermilk
- ] probiotics
- ] mennonite borscht
- ] cadence
- ] Spirulina
- ] calories - the calories in a wrap (180) are > then the calories in the content of the wrap (salmon 1/2 can 160), - 400 calories in package of instant noodle(ramen), BEFORE you add anything - an ICE CREAM novelty treat, small cone, neilson peanut butter, also almost 400 calories
- ] kale leaves - arenet just for breakfast eggs anymore, throw some in your hot soups, for some easy leafy green bonus benefits, nice texture, mild flavor - AND TRY wrap your salmon mix in them VS using a 180 calorie wrap , stronger/more flexible then romaine leaves,
REVIEW - DIET - PLAN vs ACTUAL
- - comparing THE RESULTS to THE PLAN, lets summarize/highlight the good, the bad and the ugly - compare what you ACTUALLY ate to what you SHOULD HAVE eaten. How close did you come to sticking within the guidelines of your DIET PLAN
- + PLANNED - RESULTS - weights and measures - after 60+ days I am down 15.5 # to 248.0 #(as of # 2016-08-29) from my initial starting point of 263.5# on 2016-06-25. I had 3 consecutive weeks of losses totalling 11.5#, then 1 week of gains (+ 10#*) and then ## weeks of losses ( averaging #.5#*) NOTE this period included 1 week of vacation, which was also a vacation from this DIET. Then 4 consecutive weeks of losses totalling 10.0#*.
- milestone # 2/5 - ACHIEVED
- * = estimate
I have started with my blind weigh ins where I am ignoring my weekly weigh in results and measuring my progress based upon how I feel ( VS letting the #'s on the scale tell me if I did well that week or not).
I started to have some CONCERNS with this system after a few weeks as I FELT heavy and I wasn't sure/confident that/IF I was still making progress or not. After some analysis, i selected a weigh in date(2016-08-29) and DECIDED that if I was on/near(+-10%) my target "ambitious goal" on that date, I would continue with the BLIND WEIGH IN STRATEGY and if I was NOT (close to my goal) then I would go back to weekly weigh ins.
I also started with the DIET REWARDS systems where I reward myself with some cheat treats & cheat meals for meeting my DIETary goals. This is all going to be part of the long term eating strategy which I am working on. ( N2S - while being more maintainable - it is going to extend the length of time to get to your weight loss goals )
REVIEW - FITNESS
SUMMARY - This plan was/is more about changing my DIET vs being on an exersize program but exersize is good( ?necessary).
PROGRESS - I had a great start with 15/35 days where I "worked out" and ...
I also had 4/35 days where I "exersized".
TOTAL days w/exersize = 19/35 or 54.3 % - pretty good, with a 43/11 split on Workouts(W) VS Exersize(E).
CONCERNS - none
CONCLUSIONS - NOTE that this "fitness program" could be having "as big as" an "effect" on my results as the DIET changes are/will have.
REVIEW - HEALTH ( CONDITION )
SUMMARY - of changes to condition after 60 days in. I am seeing significant progess in the appearnce and in the incidents
PROGRESS - the first, significant progress. The appearance is significantly improved (+PHOTO) and the incidents are down
CONCERNS - I have 2 primary concerns at this point, 1] Is it(this progress) just superficial?, 2] Will it last?,
CONCLUSIONS - ] enjoy the relief(aka good, good) days, 2] persist with the same treatment plan/regime
[ CONCLUSIONS ] + REMINDERS
A good period. It certainly could have been better. The vacation week was a real progress killer for the diet.
-- I have gone to my blind weigh in system, I am not going to let the scale tell me if I did well or not, i am going to rely on my own FEELs ...
GOING FORWARD
[ PLAN ]
- ] DIET - DECISION should blind weigh ins - continue? ; RESULTS v ACTUAL = on target, +, -
- ] HEALTH - RESULTS = improvement continue, changes = ?
- ] # 6379 - CREATE-artiicle# ANALYSIS-blind-weigh-in-strategy -
[ REVISIONS ]
- ] TRY = stricter DIET ( 4 weeks || ALT weeks ) - where stricter = aka steamed chicken breast portion(4 oz) and steamed brocoli (no dressing )
- ] menu plan
[ CONCERNS ] +REMINDERS
- EX] CONCERN vacation-2016-002 -> Vacation Analysis - / vacation was like a diet detour, / was some good eating, / not as bad as it could have been, / happend quite early in this diet, so I expect that it messed up early progress resutls
- ] BWI - am I gaining weight? / I am gaining weight
- ] this is a marathon, this is NOT a sprint!
- ] REMEMBER goal is to establish a "long term" maintainable "eating strategy" for eating well/healthy and maintaining a healthy weight
[ NEXT UPDATE ]
- ] -after-90-days - COMING - 2016-10