Day 1 Day 60
I LOVE THE RESULTS!
The Final Day was October 13, Final Measurements on October 14th. I am very pleased with the ” 60 Day ” results: Waist reduced 3 inches, Hips down 2 inches, Thighs down 2 inches, Chest reduced 1 inch, Neck remained 16″ and Bicep remained 14″. Weight down 18 pounds, from 201 to 183. My percentage of Body Fat decreased from 17 to 10 percent which translates to a loss of 26 pounds of fat, and with a weight reduction of 18 pounds, means I actually gained about 8 pounds of muscle.
My blood sugar level averaged 102.5 baseline and 77 during the study, with a change in ketone level from negative to mostly large amounts. This documents a change from sugar burning to fat burning for energy. Blood pressure improved slightly, but I found the measures to be widely variant even when taken a few minutes apart. The B/P change was 133/77 baseline average and 128/74 in the project period. I also measured resting pulse and it remained about the same in each period. You can follow my specific Biomarkers on the ” About ” page of this site.
To continue from the last blog on October 4th, it took only 72 hours to get back to ketosis, and my major gains took place during ketosis – this is evident by looking at my Biomarkers on the ” About ” page of this website. I felt better physically and mentally beginning with the first week, and it never really stopped, although there was variability. For me, being ketosis was the key to making progress. I did not measure the grams of fat, protein and carbohydrates I ate during this experiment, but I can safely say that the best results were achieved with very low carbs, moderate protein and high fat. I estimate that carbohydrates were less than 20 grams per day. Roughly, I ate over 100 grams of fat and over 70 grams of protein daily. On a calorie basis, (4 calories for each gram of carbohydrates and protein, and 9 calories for each fat gram) about 75 percent are from fat, 20 percent from protein and 5 percent from carbohydrates.
All of this and I cut my exercise time to less than 50 percent of what I was doing prior to this project. My total exercise time is less than 2 hours per week. I lift 2 days per week and am now doing 1 day of cardio; weight training is less than 40 minutes and high intensity interval cardio is less than 20 minutes, ( Tabata method ).
I looking forward to the next N=1 experiment, 21 Days of Ketosis.