Back on June 18th I posted about failing my blood test in a big way, how sitting on my ass for essentially a year of Covid lockdown while watching TV and eating comfort food delivered by UberEats (and every other delivery company, I was signed up with THREE of them) every day had resulted in my blowing up to 202 lbs (from a starting weight of 160) into a size XL; so that not only was I resorting to living in T-shirts inherited from my dad and sweat pants purchased from Amazon, but when I finally was fully vaccinated and went to the doctor for blood tests and stuff, my liver numbers (which I had already brought down into the healthy range back in 2018) were once again not only wildly out of control, but were actually WORSE than they had ever been… this was not a huge surprise because my liver was so enlarged that I could feel it like a football under my ribs pressing out — very uncomfortable — after almost every meal, and towards the end it was making it painful to sleep on my right side… so yah THAT bad
AND… just for shit and giggles, my sugar levels, which I had also dieted back into the healthy range in 2018 where now not just boarder-line diabetic, which is where I pretty much had maintained it for years … were now full out diabetic. The doctor said she was giving me a few months to get it under control before resorting to drugs or insulin, but that was where I was headed if I didn’t drop weight.
So that’s what I’ve been doing for the most part these last few months. Last time I posted about this, August 4, 2021, I had successfully lost 17.5 lb (like 2.5 lb a week) and today, Sep 19th, I’ve continued the trend … it’s slowed a tad to around 2.2 lb a week … so I’m now 174.2 (close to another 10 lbs lost). This was achieved on my own, no paying anyone else to help me. The method is a combination of things….
Partial Fasting: Firstly, I’ve been consciously doing something that I had also been doing unconsciously back in 2018, which is partial fasting… I wake up fully dehydrated, weigh myself… and THEN drink black coffee and water… so calorie free liquids essentially …. to rehydrate myself…. and then eat lunch snacks and dinner (in other words restrict all my calorie consumption to over the course of about 8 hours out of 24), and then make sure I STOP eating a good 4 hours before going to sleep (and making sure I get the full 7.5 to 9 hours of sleep a night, as needed). And when I say I stop eating, I mean not even so much as a grape (to paraphrase Oprah, who is where I initially got the idea)… Oh, and I stop drinking even water maybe an hour before falling asleep …. Be warned, this does tend to send you to bed feeling a bit wanting a snack, but you have to fight it.
From what I’ve recently read about the power of fasting, which is now ALL the rage — like I said I was doing it without knowing I was doing it back in 2018 — your body needs a 6 hour gap from your last calorie consumption to when it starts resorting to using fat instead of what’s in your belly… and the more time it has without food the more fat it’ll burn… so that 4 hours of not eating + about 8 hours of sleep, plus 2 more hours in the morning before I put any calories in my mouth = 10 hours of my day when my body has to burn fat for lack of my giving it anything else to burn.
Before I was eating right up till bedtime, sleeping maybe 8 to 10 hours and eating as soon as I woke up… so I only had 2 hours a day to burn fat … after a day of eating things like a cheeseburger, fries smothered in cheese, a chocolate shake with chocolate cake in it, and topping that off with dessert … and that was just dinner (so yah, no chance THAT was going to get burned away).
I have also found this not eating for four hours before going to sleep did wonders for addressing my acid reflex issues which resulted in GERD (and WITHOUT DRUGS… I had been popping TUMS® Antacid ultra strength before going to sleep during lock down)… because I had been stuffing my gullet till right before I went to sleep…
Splurge days: once a month I get a splurge day… just one… and I eat till I make myself sick. I’m talking completely blowing the diet with non stop shit I shouldn’t be eating till I’m asking myself why the fuck I did it. I’m talking fried chicken wings dipped in ranch dressing, pizza, ice cream, cheeseburgers and brats, go for it. Actors who have to lose weight for roles talk about this … and I find it maintains sanity and tends to line up nicely with things like thanksgiving, Xmas, Jewish holidays, being invited to friends for dinner, etc. It keeps you sane and provides your metabolism with a kick in the ass. Just don’t go kidding yourself that you can do it more than 1 day a month.
Weighing myself daily: The one thing I NEVER do when gaining weight is weigh myself. To be honest in 2018 I didn’t do that either… I just went by the size of my clothes. And I know they say NOT to do this… it can be entirely frustrating… and can discourage the average dieter who is denying themselves in order to lose weight. HOWEVER the “diet” I’m on is mostly medical (diabetes control and liver issues) so for me low carb and low fat is something I’m probably going to have to do for the rest of my life and if I HAD continued to do it the first time … LIKE I WAS SUPPOSED TO, instead of convincing myself that the problem was “fixed” I would not be in the situation I am now. That said, if you take away carbs and fat, there’s really not much left to gain weight on even on the days you do over eat. Additionally… there’ve been a few days where the weight went up instead of down or staying flat, so it keyed me into things I can no longer buy… Pistachios from Costco are on that list. I like them too much.
To date I’ve been using the same bathroom scale my brother bought me for as a going away gift (I was moving to SF) like 15 years ago. The thing still works, and its impressively accurate… only of late its become sporadically LESS accurate (as in radically different weights within a 15 minute period in spite of not eating or using the bathroom). So I figured it was time for an upgrade, one of the new ones with all the bells and whistles that measures way more than just your weight. At first I was looking at Withings body+ which is sold at the apple store (and amazon of course), ’cause I’m an apple person and it’s supposed to synch with apple health app and its the one a lot of my friends own, but paying $100 for a high tech scale which most likely won’t have the longevity of the my old scale, just didn’t rock my boat. After much hemming and hawing, I opted for Wyze Scale for 1/3 the price, which showed up on a lot of same lists, and sometimes was considered a better scale… especially when I searched for the most reliable scales rather than “best of year options”. Got it yesterday.
I unboxed it, did everything it said to set it up… happily both it and the old scale registered me as being the same weight, so I knew both were accurate, YAY! And then I went over the apple health app on my iPhone and of course, it did NOT synch as promised. Went to multiple web sites, worked my way through the instructions multiple times, tried various suggested fixes… nothing. I got and phone and called tech support but it being a Sunday evening, well no one was picking up, so decided I would try again today. Went to sleep, and when I woke up like 8 hours later… I did my morning weigh in on both scales, still got the same number both times…. but this time when I went to apple health to input the data manually, to my delight, it was already there.
Apparently it took the scale a few hours to get linked…. the scale comes with it’s own app, and it’s supposed to share with the apple health app, but I have no idea HOW it does that. Hopefully this was a one time thing and from now on going forward it’ll work like clock work… one can only hope. But it was nice to see things like BMI calculated for me automatically, along with metabolic age, a metabolic rate (it thinks I burn 1421 calories a day minimum), visceral fat, level of protein in my body (apparently it’s too low… I need less fat and more muscle tone), bone mass, lean body mass (apparently I should be weighing in at like 115, not 175… which I knew), body water %, etc.
It’s amazing what these new scales can do for $33 bucks! Granted they’re not 100% accurate but they give you a ballpark idea.
Carb control; Because of the diabetes, I’m not allowed to have more than 28g of carbs at any one time so as to not spike the sugar in my blood. This is highly limiting but do-able. Last time I did this (2018) the one thing I really missed was pasta. I love pasta. Granted I’ve tried the veggie substitutes, pretty much lived on riced cauliflower… but all of these leave you wanting and feeling like you’re denying yourself … which in fact you are. This time around I got super lucky… while at Costco (and my readers know just how much I love Costco) I stumbled across a new product I’d not seen before, “Healthy Noodles” manufactured by Kibun foods.. a product that for the most part they ONLY sell via Costco, except in a few limited parts of the country, mostly the South/East — and if you live in Colorado I’m sorry, they don’t sell it there.
With this new product I’ve been having every conceivable noodle combination, sometimes twice a day, and losing weight while doing it. And because unlike pasta/noodles this product has 6 grams of carbs, which is a LOT, it leaves you feeling full at the end of the meal. Add veggies in along with it and well… do the math. I’ve had spaghetti with meat sauce (I make it as low fat as conceivably possible, using ground bison instead of beef), fettuccine alfredo with various proteins and veggies added, beef stroganoff, Ramen/Chinese/Vietnamese noodle soups, chicken soup with noodles, macN’cheese, and 5 way chili….. all while losing weight.
For those unfamiliar with it, this is a variety of shirataki noodle, which is something you can pretty much find nation wide in any whole foods or organic section of a supermarket, but….and this is important… that usually doesn’t quite hit the spot… because firstly, you KNOW you’re not eating pasta; A) it doesn’t feel like pasta in your mouth, or B) it doesn’t SMELL like pasta… and C), most crucially, there’s an actual health risk involved in eating it (which is why in some of the nanny states — socialized medicine — its actually illegal to sell). With THIS brand, none of those things is true … its close enough to the sensation of eating pasta as no never mind, there’s no “fishy smell” (people who are polite call it that, I call it what it is, which is it smells like a woman’s V’JayJay). Where with all the other brands — and I’ve desperately tried pretty much all of them over the years — you feel like you’re eating rubber, with this brand you can feel it falling apart when it comes in contact with the digestive juices in your mouth, and this is a VERY important difference (read on).
Listen carefully, Shirataki in it’s pure form (and there are other manufacturers of this stuff selling it formed like pasta noodles) is something I’ve been familiar with since I was in my 20’s, back when I did two summer internships in a row for companies in Japan. It is a non-digestible carb (you’re digestive system literally can not break it down, only your teeth can do that) that the Japanese make into a cake called konnyaku, and refer to as diet food… because after you’ve swallowed it it’s going to come out exactly the way it went in, as though you had swallowed a marble. It’s great for filling the stomach and your body can not derive any calories from it… in it’s pure form. HOWEVER, if you eat it made into noodles, and you snarf those down without chewing it…. well you know how, if you have a bunch of silver jewelry chains, or maybe bungie cords all bunched up together, how they turn into a gordian knot? Imagine that knot forming in your tummy and completely blocking your digestive track, which your stomach acids can’t eat through… so that the only way to get it out is surgery… I’m not making this up… it happens. Well that’s what can happen if you eat this in it’s 100% Konjac (the name of the root from which Shirataki noodles are made) form, so you have to be REALLY careful about chewing it up before swallowing it… and the texture is a bit like trying to chew up a rubber band, with the same squeak squeak squeak sound happening in your mouth.
I have over the years tried MANY different brands of these sorts of noodles, and NEVER found one that really felt like I was eating pasta, UNTIL this one. ALL of them the texture was just wrong, or my poop came out looking like noodle casserole (which was kind of scary — keeping in mind what I said about the possible need for surgery). This brand is the ONLY brand I have found so far that feels like pasta in your mouth (albeit overcooked noodles, there’s nothing ‘al dente’ going on here), has no smell at all once you’ve rinsed it out (it is stored in liquid in plastic packets) and where you can feel it falling apart in your mouth and your poop looks normal, even if you accidentally snarf them down — so no risk.
The only issue is if you, like a friend of mine who is a breast cancer surviver, can not eat soy for some sort of medical reason; if that’s the case then you shouldn’t eat this. This has NO net CARBS (the fiber and carbs are the same and cancel each other out, more specifically the carbs all come from the Konjac which as I said are undigestible), and the 30 calories is from the protein provided by the soy…. but it does have 30 calories per serving (2 servings in each bag)… but compared to 155 to 190 calories for a bowl of pasta noodles, not to mention the 40 grams of carbs, that’s not really a huge concern.
Low Fat: And of course, because of my liver, and the calories in fat, I try to keep my fat intake low and limit it to only healthy fats, so like Salmon, or Sablefish, occasionally Tuna (which is problematic because of other reasons which most of you are already familiar with, that are doubly problematic with a bad liver), avocado, olive oil, etc.
Exercise: And of course I’ve been exercising… in addition to walking, I’ve added weight training and signed up for a gym membership. I try to get there at 6am when they first open up and almost no one else has arrived. I find that first hour there’s maybe five or six people in a space big enough for 30 or 40 under normal conditions (and that’s including the equipment). At fist I was going to a private gym where you work with a trainer on machines, but now I’ve switched to the University facility (which is ginormous) near my home, and work out on my own. Happily, the University is one of the ones that has mandated full vaccinations for all students and staff, AND they follow the mask mandates as well, so I feel pretty comfortable working out there, especially during the hours when it’s mostly empty.