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  • I think so. I'll PM you if I can't find it.

    What version of Excel do you have?
    -- Ruth

    Comment


    • Ds says it is probably 2010. I am sure it is old.
      Chris
      "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
      Unknown

      My journal: http://www.marksdailyapple.com/forum/thread36279.html

      My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

      Comment


      • Loved the chart. Similar to mine. Have you created graphs from it? If so would you mind emailing it to me. I never could figure out how to create a graph in excel.

        Comment


        • Chris - I'll make sure that it saved down to work in 2010 (that might be the version we have...but I'm thinking we have 1 more up....will ask DH).

          DG - PM me your email. I have a few charts, though I'm still working on it. I used to be an Excel wizard, but don't have cause to spend much time with it anymore
          -- Ruth

          Comment


          • Weight - 158.4.
            FBS - 71.

            Into week 4. My UD calories have been low - 1143 one day and 1222 another - which leaves my daily average TOO low. I will see if I can get them up a bit, though I won't force myself or eat just for the sake of eating (oh, chocolate, can you hear my name....).

            UD/DD has been, well, easy. The first DDs were a challenge, but now they are really pretty easy (although when I'm traveling, it's a different story!). I will see how my results look on Friday and evaluate from there. I've been trending toward 1 meal a day on my DDs, which I like. I may attempt to get closer to that on my UDs, though then I know for sure I won't be able to get the calories in!
            -- Ruth

            Comment


            • Date Weight UD/DD Calories
              9-Mar 161.2 UD 1705
              10-Mar 161.4 DD 596
              11-Mar 162.6 UD 1799
              12-Mar 162.4 DD 421
              13-Mar 162.4 UD 1675
              14-Mar 162.2 DD 610
              15-Mar 161.4 UD 1714
              16-Mar 162.0 DD 473
              17-Mar DNW UD 1724
              18-Mar 161.2 DD 339
              19-Mar 160.2 UD 1722
              20-Mar 161.0 DD 352
              21-Mar DNW UD 1751
              22-Mar DNW DD 253
              23-Mar DNW UD 1736
              24-Mar 159.6 DD 402
              25-Mar 158.2 UD 1771
              26-Mar 159.6 DD 271
              27-Mar 159.2 UD 1143
              28-Mar 159.0 DD 212
              29-Mar 158.6 UD 1222
              30-Mar 158.8 DD 462
              31-Mar 158.4 UD 1786
              -- Ruth

              Comment


              • How Intermittent Fasting Might Help You Live a Longer and Healthier Life: Scientific American
                -- Ruth

                Comment


                • ok, I just checked now that I am on the computer, and when I pull up the excel it says..."Microsoft Office Excel 2007". So it may not work. I am excel challenged, but really should get proficient with it for work.

                  Nice article.

                  So what if you took a weekly average instead of every two day average. I wonder if the body would not compensate for too little nutrition if you kept up the very low calories, by making you hungry enough to eat up to or slightly over your ud goals.
                  Chris
                  "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                  Unknown

                  My journal: http://www.marksdailyapple.com/forum/thread36279.html

                  My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                  Comment


                  • Originally posted by RMS123 View Post
                    Weight - 158.4.
                    FBS - 71.

                    Into week 4. My UD calories have been low - 1143 one day and 1222 another - which leaves my daily average TOO low. I will see if I can get them up a bit, though I won't force myself or eat just for the sake of eating (oh, chocolate, can you hear my name....).
                    Just curious but whats the premise for saying your UD's are too low? Now I am finally listening to my body I am of the thought that eating just enough is better than forcing it. Otherwise what is a the point of listening to your body?

                    On the subject one 1 meal a day, I'm trying 2x 600 cals meals a day at the moment (yes despite what I have just said, I'm forcing it just for the transition period) & I can't see how its possible to eat all your UD cals in one sitting. If its 75% more than your DD surly it will keep the stomach stretched to the point that DD eating becomes impossible? It's something I have been wondering a lot because I too would like to get to this position to enable full 24hr fasting.
                    Last edited by Ddraig Goch; 03-31-2013, 09:35 AM. Reason: clarification

                    Comment


                    • Originally posted by demuralist View Post
                      ok, I just checked now that I am on the computer, and when I pull up the excel it says..."Microsoft Office Excel 2007". So it may not work. I am excel challenged, but really should get proficient with it for work.
                      My verison of excel is from the dark ages (It works & I'm too stingy to update it!). Don't worry, if the version of the chart is too high excel will request you download a converter & take you to the link. When it's downloaded just run it. No problem
                      Last edited by Ddraig Goch; 03-31-2013, 09:47 AM. Reason: clarification

                      Comment


                      • Originally posted by Ddraig Goch View Post
                        Just curious but whats the premise for saying your UD's are too low? Now I am finally listening to my body I am of the thought that eating just enough is better than forcing it. Otherwise what is a the point of listening to your body?

                        On the subject one 1 meal a day, I'm trying 2x 600 cals meals a day at the moment (yes despite what I have just said, I'm forcing it just for the transition period) & I can't see how its possible to eat all your UD cals in one sitting. If its 75% more than your DD surly it will keep the stomach stretched to the point that DD eating becomes impossible? It's something I have been wondering a lot because I too would like to get to this position to enable full 24hr fasting.
                        I think that in the long run, that keeping your calories lower than suggested is likely to result in a nutritional deficit. If I was any good at listening to my body I would not be 100 pounds overweight. Now I do hope that in the future I get to where I can listen and interpret the signals correctly.

                        I also think that trying to eat all of your ud calories in one sitting may not be the best idea, for any number of reasons, physical and emotional. The definition of fasting, by the way, is not necessarily a total absence of calories. At least when I was growing up (Catholic) it meant 1 meal, and 2 smaller ones with no eating in between. The science I have seen (limited to be sure, as there just isn't much there) does not indicate that total absence of calories is any better than a severe reduction, Dr. Attia actually touched on this in his blog this week. Two choices The Eating Academy | Peter Attia, M.D. The Eating Academy | Peter Attia, M.D.

                        Ruth, regarding the trouble you have reaching your calorie goal, I wonder if you are getting enough fat on your ud's. What is the percentage of fat on those lower calories days. In the end I suspect that over the course of a week, your ud's and dd's will work out so that your average is just right.
                        Chris
                        "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                        Unknown

                        My journal: http://www.marksdailyapple.com/forum/thread36279.html

                        My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                        Comment


                        • I think religious fasting is a different thing. I am not religious but it seems to me that religious fasting is about doing with out ie fasting makes you hungry which makes you suffer slightly (I probably have not put that quite right and I do not mean any offence but I hope you know what I mean)

                          I am more interested in the physiological effects of fasting. From what I understand, ingesting any calories (except maybe pure fat) causes the digestive system to start working & oxidisation to take place so the full health benefits of fasting will not be felt if you eat during the intended 'fasted state'.

                          This article Intermittent Fasting and Stubborn Body Fat | Intermittent fasting diet for fat loss, muscle gain and health is one of a few I have read from different people that explain the physiological effects better than I can.

                          PS I read the Dr Atta link you posted but I could not relate it to IF. Sorry but what am I missing? (NB: I don't read him much as I find him quite hard going. He never seems to give a straight answer to anything)
                          Last edited by Ddraig Goch; 03-31-2013, 01:49 PM. Reason: PS

                          Comment


                          • For the most part, I have been trying to listen to my body, though I'm sure not a good judge of body signals after all these years

                            I have a couple of concerns. 1. If I keep this up, am I missing important nutrients? 2. Am I losing muscle if I eat too little? 3. Am I ruining my metabolism by eating so long on so many days? 4. Am I messing up any weight loss (which has not occurred, though I'm in my usual week 3 slump, so it's hard to know what causes what) by eating too low (anecdotally, on LC carb friends, the successful vets all say eat up to UD calories, though they all ate SAD, so I don't know how that plays into things, if at all).

                            Stopping when full, I've consumed:
                            271, 1143, 212, 1222, 462, and 1250 (may be a few more today, but probably not...). That averages to 760 calories/day. I'm trying to eat healthy (bone broth, liver...have heart planned for this week!) and watch the junk, but I still find myself a bit worried. My protein is all over place, but averaging only 32 g. My fat is pretty darned high, although the averages are misleading at 66.5 g (usually over 100 g on an UD -- possibly why I'm so full!).

                            On the one meal thing, that's obviously not required. It's just something I want to get to. It makes life easier for me. I also feel much more in control to have a small window in which to eat...I don't sample or eat when I'm only "sorta" hungry. Instead, I'm eating when I'm truly hungry. And it's easy to stop. I also don't seem to binge or eat past full with one meal.
                            -- Ruth

                            Comment


                            • If your food is nutrient dense surely the calories can be reduced safely? Re muscle atrophy, I have not read anything anywhere that suggests a ketonic diet is anything other than muscle sparing so you should be protected, but I would think 32g might be a bit low. (As an aside, I read again today that 46g is more than enough protein for the average height female so I wonder again if the 55g I am currently aiming for is too much). I think the trick is to eat the protein then add the fat til you are full.

                              I think you are right about the one meal thing. It is easier to just program yourself mentally to eat just once a day. The problem I have is seeing how that works with UD/DD as the UD meal would be approx 3x the size of the DD.

                              I also share your concern re metabolism & low carb although I am beginning to come round to the idea that it would only be temporary, and as long as you stay in NK & raise the cals slowly when you are at goal, the metabolism will resolve itself. I suspect I am going to end up going down that route but would prefer to do it when I am a lot closer to goal than I am now (and when its warmer)

                              Comment


                              • well, sorry, I thought that is where I was reading it this morning. Wherever it was, it essentially was saying that total calories should be very low (below at least 500) but didn't need to be zero. If I find it I will add the link here.

                                I think going lower calorie is possible, but so hard to get the nutrients needed. I obviously believe that our ancestors would have had periods of feast and famine and know we can survive despite it. But our goal here is to do better than to survive, our goal is to thrive in great health. Still possible, but harder.

                                p.s. I am not at all religious, I grew up Catholic. I was just using that as an example of a definition of fasting, and basically wanted to point out that it is important when you read an article or study to make sure you know what their definition is.
                                Chris
                                "Life isn't about waiting for the storm to pass. It is about learning to dance in the rain."
                                Unknown

                                My journal: http://www.marksdailyapple.com/forum/thread36279.html

                                My "Program": doing my version of a 4:3 - 3 day fast diet with real food every day, with a little twist of anti-inflammatory mixed in.

                                Comment

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