Sunday, September 4, 2016

4 years, 7 months long term weight maintenance, another month of awesome

May 2011 to September 2016
Starting weight 187.4 lbs

Goal Range 115-125 lbs
Current Weight 121.6 lbs
Keeping off 65.8  lbs

Time in maintenance 4 years, 7 months

Age 50
Menopause 3 years
Height 5'1"
BMI 23.0
Ave glucose (fasting & 2hr post)= 73 mg/dL
Ha1C = 5.0 (lowest in the last 7 years)

Auto-Immune Hashimotos 1997
Food Addict in Recovery: 5th year
High Risk, but never diagnosed Type 2 diabetes

Current food template: Paleo/LCHF, modified AIP, sometimes Ketosis 
Time restricted eating window 6-8 hrs
May 2011 to September 2016

Walking 14-15,000 steps per day
Weight lifting 2 days per week
Sprints on the rowing machine 1 days per week 

1. Yeah!  Another month. The time restricted eating window of 6-8 hours seems too be working great.

2. I'm eating the same food. And I added in small amounts of Raspberries and blackberries a few days a week. So far, my glucose is staying stable. More n=1 self experiments are needed.

3. Sleep: I'm down about 2-3 pounds, sleeping better and longer most days. Just more consistency around 7.25 to 7.5 hrs per day. Some days are shorter sleep days. 

Raspberries with my 6-8 hr time window
4. Acceptance. Tell everyone you are in an IRB study and stop eating between 12:30 pm-1;30 pm daily and people LOVE YOU. People think you are in super good health LOL. More on that in my next time restricted eating window update post.

Tell people you eat an average of 100-110 grams of fat every day (natural sources-coconut, avocado, olive oil) and eat 30-40 grams of carbs a day from veggies and a few berries and keep a moderate protein intake 50-70 grams from (gasp) red meat, chicken, eggs, lamb, etc and they lose their  MINDS.

Low fat brainwashing, how long will it take for those who need a low carb diet to reverse type 2 to change it up?  How long until some good, critical self observations can take place?

With obesity and diabetes at all time highs, people with diabetes or high risk deserve to know the truth. 

  • That choices food matters. 
  • That there is no one food template or diet, but 2-3 food template's that will bring good health markers and stable weights to many individuals.
  • That many can reverse signs and symptoms of type 2 diabetes with food choices, support, good sleep, good stress reduction via  Paleo, Primal, LCHF, Ketogenic, and IF, if that works for you. 
If you thrive on a vegan or vegetarian low fat diet or eat whole grains, yay you. That's awesome.

 I hope you'll give some acceptance to the rest of us. Thanks!  So many preventable disease, so many good foods and food templates that do eliminate the foods that make us sick and keep diseases in remission.

The absolute misinformation has and will cause a lot of illness. Breaks my heart. Onward,and be sure to change it up if you are zooming down the disease path.  

What didn't work in the past

1. Eating from 6 am to 10 pm, More than 6-9 times a day. Or less than 2 times a day. 3 times a day works for me.

2. Eating WW frozen enchiladas and skinny cow ice creams- HEY, LOW POINTS. I ate about 250 grams of carbs a day, but low fat. 

No wonder I almost was diagnosed with type 2 diabetes. On points "friendly" diet junk food. Ughhhhhhhh!!!!  All the NOPES. Whut the heck was I thinking? Anything to keep food addiction alive. Today, thinking about this makes me sad. I know many are hooked, food junkies. 

3. Sleep was 4-6 days during the week day, thinking I could catch up during the weekends. Doesn't work like that.

4. I was accepted as a WW obese person. But I felt terrible, lots of physical and mental pain. Be sure to follow your blood markers, your pain levels and disease remission. It's fun to make franken food with fake ingredients, but it does cost in the long run.

That's it. Onward. Don't wait until it's too late. Your kidney, liver, eyes, hands, and feet will thank you.



  1. Great update, Karen. I am now so curious to learn about your eating window. I think it would be very hard to stop eating at 1:30 every day. And I'm curious to learn how you eat three meals in your window. I am still refining my template. I'm down about two pounds and six pounds since this winter. During the week, I have bullet proof coffee for breakfast and another cup with cream and then lunch and dinner with a snack. On the weekends I have a leisurely breakfast on Saturday and Sunday. That seems to be working for me. I have had two exceptionally stressful weeks (to the point where I haven't been sleeping well which tells me it's bad) and some of my food was not on point. I didn't go crazy but ate more healthy carbs than I like. I'm still experimenting with sweet potatoes. They are higher in oxalates, and I have to watch my intake of them (and be mindful of berries, which are higher, too). But I am eating more fat than I ever have--and less sugar--and I really like this way of eating! Onward, as you would say!

    1. Hi Ali. Fasting is a habit, one that is really not hard (if you are adapted to running off your own body fuel and some ketones!) to do. I had some cravings and hunger, but after a few days, it became easy and normal. Because I eat on food template, I don't binge during 6am-1pm either.
      It would be much harder, I think, coming from an eat 6 times a day or high carb low fat food template.

      All potatoes make my blood glucoses start to look like I have diabetes. The scary thing for me is that when I eat that stuff at night, taking a walk doesn't lower my glucose. I go to bed way over 100.

      With the narrow eating window 6,7 or 8 hours, my ave glucose is nice and stable- both fasting and 2 hr post all my meals. No sugar crashes, and even energy. How is your glucose after the sweet potatoes. Some folks do just fine.

      Glad you are finding good health by reducing processed sugar. So many people reach weight maintenance and go back to high carbs, high sugar.

    2. Thanks for the response. Perhaps I should check with glucose after eating potatoes. I used to be higher before I went lower carb. I got tested after fasting all night and I was at 64 so now I'm okay. I intend to have a full blood work up in October. I will know then about everything and will have been eating firmly lower carb for six months.