Sunday, July 19, 2015

NUTRITIONAL KETOSIS SHORT WEEK UPDATE

Since I only started Nutritional Ketosis again four days ago, I just want to post this update and talk about how I will eat in this coming week.

On the first day - July 15, 2015 - I did a full day's monitoring of my blood sugar, to get a baseline for the future.  Here are the results:

(click chart to enlarge)

As you can see, my average blood glucose for the day was only 79, which is great, and the highest it went all day, even after eating, was only 90.  Well within optimal range!  I also added a chart above that shows what I ate at each meal, so I can see how the macros of fat, protein and carbs impacted my blood glucose.  The levels that I ate on this particular day did not cause any problems.

Here is what I actually ate on that day:

(click chart to enlarge)


So food is good, blood glucose is good, but what happened to my body composition in the past four days?

July 15, 2015
Neck - 12"
Bust - 36"
Waist - 31.75"
Belly - 39.75"
Hips - 40.25"
Thigh - 22.5"
Calf - 14.25"
Scale weight - 146.2 pounds
Body fat - 52.7 pounds - 36%
Lean mass - 93.5 pounds - 64%

July 19, 2015
Neck - 12"
Bust - 36"
Waist - 31.625"
Belly - 39.5"
Hips - 40.125"
Thigh - 22.25"
Calf - 14.125"
Scale weight - 144.4 pounds
Body fat - 51.6 pounds - 35.8%
Lean mass - 92.8 pounds - 64.2%

In the past four days, I have lost 1.1 pounds of body fat, but I have also lost 0.7 pounds of lean mass.  I would rather have lost less weight on the scale in order to have not lost muscle.  This muscle loss came after eating only 66 grams of protein for the day.  I was basically having only Bulletproof Coffee for one meal and splitting my protein allowance for the day between the other two meals.

The reason for partitioning my macros this way is to make sure that I am eating at least 30 grams of complete protein at each of my two main meals.  The idea for this came from Dr. Donald Layman, PhD.  In this video, Dr. Layman explains why it is necessary to eat at least 30 grams of protein at each meal in order to achieve protein synthesis.  Dr. Layman says that it is necessary to eat three meals per day, with at least 30 grams of protein at each meal, but I am questioning if this is a good idea for a Type 2 Diabetic.  Most of the ketogenic diabetes blogs I am following say to eat much less than 90 grams of protein per day to keep high blood sugar at bay.  So I am going to experiment on myself with a new n=1.  I am going to "sneak up" to eating more protein at each meal, until I get up to the 90 grams of complete protein (this would be protein that contains all the essential amino acids, but not the protein that comes as part of the vegetables that I eat, which are incomplete proteins), or until my blood glucose starts increasing, whichever comes first.  So here is my plan for this coming week:

Breakfast (Bulletproof Coffee with whey protein isolate):
437 calories
43.5g fat (89.7%)
10.7g protein (9.8%) of which 10g are complete protein
0.6g net carbs (0.6%)

For lunch and dinner, I will eat whole foods.  For each of these two meals, I will budget 30g of complete protein, plus whatever small amounts of incomplete protein are contained in vegetables.

I will budget no more than 5g of net carbs for each meal.  If I fall short on carbs at lunch, I will not try to make it up at dinner.

As far as fat goes, I am a little on the fence about it.  Part of me thinks that I should hold the fat low in order for my body fat to get burned, and part of me thinks that I should keep fat higher, to make my food more palatable, and to keep more in line with a true ketogenic diet.  Two schools of thought.  Looking back at my old food and weight loss logs, I see that having more fat did not stop weight loss or muscle gain, so I am not going to restrict fat.  I am also not going to force fat in order to get it up to a certain percentage of my food intake.

What I am going to do is eat the amount of fat that seems right for each meal, and let the grams fall where they may.  For instance, I am having quite a bit of fat at breakfast.  If I eat a salad with protein for lunch, I will add enough oil in my homemade salad dressing to balance the apple cider vinegar I use.  That seems to be about 4-1/2 teaspoons of oil for the 4-1/2 teaspoon of vinegar.  If I eat protein with a cooked vegetable, I will use a tablespoon of fat of some kind on my meat, and another tablespoon on my vegetables.  For "dessert", I will treat myself to one of my fat bombs, which is one of the recipes I contributed to "The Fat Fast Cookbook".  (shameless plug)


Lunch (green salad with homemade dressing and some sort of protein):
560 calories
43.9g fat (70.6%)
36.1g protein (25.8%) of which 30g are complete protein
5g net carbs (3.6%)

Dinner (cooked protein and vegetables with butter, oil, lard, etc.):
621 calories
52.2g fat (75.6%)
32.8g protein (21.1%) of which 30g are complete protein
5g net carbs (3.2%)

The total for the day, based on this example:

1618 calories
139.7g fat (77.7%)
79.5g protein (19.7%) of which 70g are complete protein
10.7g net carbs (2.7%)

(Edit at the end of the day)  Here is a chart to show how I ate today and how it affected my blood glucose, which is not much!

(click to enlarge)

My plan for the future is to try to keep increasing protein each week.

Week 1:  70g of complete protein (10 breakfast, 30 lunch, 30 dinner)
Week 2:  80g of complete protein (20 breakfast, 30 lunch, 30 dinner)
Week 3:  90g of complete protein (30 breakfast, 30 lunch, 30 dinner)

By the time I get to Week 3, I should be up to the 30g of complete protein per meal that Dr. Layman recommends that I eat.  It remains to be seen if my blood glucose will stay under control doing this.

Oh, I almost forgot...

WHAT ABOUT HUNGER???

As soon as I started eating this way, I noticed that the only time I am hungry is first thing in the morning on the days I have to get up at 4 am but do not have breakfast until 8 am.  Why do I wait to eat?  Because I just can't eat a full breakfast before dawn, and if I did, it would mean getting up even earlier that 4 am to prepare and eat before leaving for work at 5 am.  Not only that, but I am not able to have lunch until I get home around 1:30 pm, and if I ate at 4 am, there would be a 9-1/2 hour break before lunch.  So, I have a cup of broth at 6 am at work, then have a cup of coffee at 7 am, then eat the breakfast I brought from home at 8 am.

Calorie reduction makes me hungry.  This way of eating suppresses hunger.  On the four days a week that I do not leave the house to go to work, I eat around 8 am, 1 pm and 6 pm.  I do not snack at all in between, and I am never hungry.  Being in a state of ketosis will do that for you!




I'll try to post again in a week to let you know how it went for the week.

Thanks for reading!

This photo, by the way, was taken by my wonderful husband on our 40th Wedding Anniversary on October 27, 2014.

Monday, July 13, 2015

NUTRITIONAL KETOSIS REVISITED

It's been so long since I wrote a real post here on the big blog, that I doubt that anyone is still reading!  But, even if it is just for myself, I'm going to write a little bit about how things have been going.

As is my pattern, I seem to get ridiculously close to my goal body fat, and then it all falls apart and I gain some of the body fat back.  Sigh.  And here is the reason it always happens:  I stop tracking what I am eating and try to eat instinctively.  That seems to work for a lot of people, and it seems to be the advice that is always given to people eating the LCHF way.  The only problem is that when I can't seem to do that, I feel like a failure.


I suspect that there are a lot of people like me, that are so messed up, metabolically speaking, that they will have to be vigilant for the rest of their lives if they want to stay trim and healthy.  So why does everyone say that, after an adjustment period, a person should be able to let their appetite be their guide?  This is my theory about that:  If the LCHF experts told people that there was a chance that they were going to have to micromanage their food intake for the rest of their lives, they would probably not even try to begin with!

Anyway, since getting back from vacation at the end of February of this year, I have been trying to return to some of my old "systems" of eating.  I have even tried a new one, called "Optimal Ketogenic Living" which a friend told me about because it has been working for her.

Two small problems with this plan:

1. I did not lose any significant weight doing it, and

2. The plan involves eating almost three times as much protein as I had been eating when I was doing Nutritional Ketosis, as recorded in this blog.  It also involves eating a lot less fat.  All lean meats and virtually no added fats, so no butter, mayo, coconut oil, fat bombs, etc.

Ninety-nine per cent of the research I have read has said that too much protein will knock you out of ketosis.  Not only that, but excess protein will be converted to glucose and raise insulin and blood glucose.  The Optimal Ketogenic Living group (OKL) says that this is a lot of hooey, and there is no research that supports those ideas.  My regular readers might remember that I was diagnosed with Type 2 Diabetes three years ago, so keeping my blood glucose low has been a priority.

In the OKL way of looking at things, the small (in their opinion) amounts of protein that are recommended by the "popular keto" advocates are way too small.  The last time I was seriously doing Nutritional Ketosis, I was only eating 54g of protein per day, along with 135g of fat and 27g of total carbs.  The recommendation for my height of 5'3" by the OKL group is 63g of fat, 91-136g of protein and 23g net carbs.

I tried this, and eating only 63g of fat per day was impossible without eating lots of egg whites, skinless chicken breast and 95% lean ground beef.  The thinking is that a person is still eating high fat, but the fat is coming from their body and not from their plate.  As a person nears their goal weight, they will start to increase fat until weight stabilizes.  But until it does, it felt very low fat to me!  But eating more grams of fat than protein while trying to lose weight with OKL was anethema.

I do want to mention that there are a LOT of people in that Facebook group that are doing wonderfully well with this way of eating, including the friend that suggested it to me, and if anyone wants to try it, I would say to go for it.  I do not think it was a bad plan.  I was just not enjoying it, and my weight was going up and down.

The thinking about protein is that a person must eat at least 30g of protein with each meal, in order to signal mTOR (the way that the body rebuilds, but others say to keep it below that, because signaling mTOR is a bad thing, which will cause other growth, such as body fat and even cancer!).  There is so much mixed research about this, that I am totally confused.  Is signaling mTOR good or bad?  All I know is that when I was eating less than 30g of protein at each meal, I was losing body fat and gaining lean body mass.

As I was trying to adjust to OKL, I also got involved with a couple of Diabetes Facebook groups.  In each one, when I told them that I was eating over 100g of protein per day, there was horror all around!  My blood glucose will go through the roof (they warned) and I will develop breast cancer!

Well, I have been checking my blood glucose, and that amount of protein was not causing any spikes.  And, the last time I checked, I have not developed breast cancer.  Of course, their answer to that is that I won't know until it's too late!  Sigh.  Again.

Here is the thing:  I have been pouring over my vast records of every LCHF plan I have tried, and the fat loss that resulted from each one, and the one that seems to have been the most successful was - you guessed it - Nutritional Ketosis.  For me, that is 135g of fat, 54g of protein and 27g of total carbs, not net carbs.  I knew I didn't want to do this again, because my memory tells me that it was no fun and that I was hungry all the time.  But, today I looked back on every post that I wrote about it, and was reminded that I was happy, healthy and un-hungry while I was doing it.  Hmmm...

So, I guess I'm going to start doing that again.  And we will see what happens.  From what I have read, I was eating a pretty fatty breakfast, a fat snack around lunch, and a LCHF dinner in the evening.

Looking back, I also noticed that since I re-engaged NK in 2013, I changed my goals to varying amounts of fat and protein, with the fat being between 110g and 137g and the protein being between 56g and around 100g.  I'm not sure why I was fluctuating that much with my goals from week to week, but when I looked at the resulting weight loss, it was working, even when the fat was slightly lower and the protein was slightly higher.

To get me started, I guess I will start at the beginning, the way I was doing it then, back in the summer of 2012.  As I go along, I will continue to monitor my blood glucose, and if it is possible to begin raising protein without  raising blood glucose and/or gaining body fat, I will raise protein.  I can say that I will miss eating the amount of protein that I have been eating.  It was fun! 

I can't promise when I will post again, because I'm sure I will have similar results as the last time I did this, and I don't want to bore anyone with identical details, but I will leave you with this:

April 15, 2015 stats:
Neck - 12.125"
Bust - 37.5"
Waist - 33"
Belly - 40.5"
Hips - 41.25"
Thigh - 23"
Calf - 14.5"
Scale weight - 149.6 pounds
Body fat - 57.6 pounds - 38.5%
Lean mass - 92 pounds - 61.5%

July 8, 2015 stats after 12 weeks on OKL:
Neck - 12.125"
Bust - 36"
Waist - 31.75"
Belly - 39.75"
Hips - 40.25"
Thigh - 22.5"
Calf - 14.25"
Scale weight - 146.4 pounds
Body fat - 52.6 pounds - 35.9%
Lean mass - 93.8 pounds - 64.1%

So, in the past 12 weeks on OKL, I lost 5 pounds of body fat and I gained 1.8 pounds of lean mass.  That's less than a half pound of body fat per week.  Not that there is anything wrong with that, but eating lower fat was making me unhappy, and I lost better and quicker eating more fat and less protein.

To reach my goal of 136 pounds with 30% body fat, I need to lose another 11.7 pounds of body fat and gain another 1.3 pounds of muscle.  The muscle should be the easier part - I'm starting back at the gym, lifting weights, this week.

So here goes...

Wish me luck!

(If you are a first time reader of my blog, click on the tag below for Nutritional Ketosis, and it will take you to other posts from my past experiences with that way of eating.)

  


Saturday, July 4, 2015

MEMORIES OF EMILY'S PASSING - IT'S BEEN 18 YEARS

 Emily at age 17 in 1996              Rebecca at age 23 in 1981

Friday, June 27, 1997 - I spent most of the day that day with my 18-year-old daughter, Emily. I had just bought a little rental house, and I showed it to her, and she was begging me to let her rent it from me and move away from home. We looked at other houses that day, too, and Emily was helping me pick out the next investment.

That evening, we rented and watched the movie Jerry Maguire and I made her cover her eyes while I fast forwarded through the sex scene at the beginning of the movie.



Sunday, June 29 - After church, Emily was up on the roof, cleaned out the gutters, which she volunteered to do. At one point, she was laying down on the roof with her head hanging over the edge, and I told her to stop fooling around before she fell off the roof and broke her neck.







Monday, June 30 - The four of us (Bill, me, 20-year-old son Barry and Emily) made plans to see My Best Friend's Wedding on Thursday. It was the last time that the four of us would sit in a room and talk. It was the last time we were a normal family. It was the last time I saw my daughter conscious.






Tuesday, July 1 - I left for work before Emily got out of bed that day. After working a while, I ran an errand, and when I got back to the office, I saw that Emily had left me a voice mail. "Hi, Mom - it's Emily. I just wanted to let you know that it's 2:00 and I'm leaving for work. I'll see you later. I love you. Bye!"

I listened to the message with my finger perched over the "delete" button on the phone. I started to push it, then I hesitated. I thought, "What if Emily gets killed in a car accident tonight, and this is the last time I will hear her voice? I'll be sorry later that I deleted it." I realized that it was just a morbid thought, and deleted the message.

I had been having thoughts like that for about 18 months. Every time she would leave the house, I would grab her and hug her and say, "I love you! I would die for you!" I always wanted it to be the last thing I said to her, just in case she died in a car accident. I did not treat my other family members this way - just Emily.

When she left to go to work that day, she never came home again.

Wednesday, July 2 - If we had not had the window air conditioner running, we would have been awakened by the sirens at 1:00 am. About a mile from our house, Emily, alone in her compact car and on her way home, swerved to miss a deer and lost control of the car. Her car went into a yaw, and spun into a telephone pole on the passenger's front door. The car wrapped around the pole and the pole struck her head.

We got the call at 2:15 am. We rushed to the hospital to find our daughter in a deep coma. She had brain surgery that day, but it was no use. She never woke up, and around 6:00 pm, the doctor told us that Emily had experienced brain death. We went to sleep at my father's house, because all the beds at my house, including mine, were occupied by family members from out of town who had rushed in to be with us.

Thursday, July 3 - Around 4:00 am, after not sleeping, I told my husband that we were going back to the hospital. We spent all day there, waiting for all the arrangements to be made for the four men who would receive Emily's vital organs. Between Wednesday and Thursday, there were at least 100 family members and friends in and out and just hanging around. At noon, the hospital told everyone to leave so that they could prepare Emily for surgery. Bill and Barry and I stayed.

Later that afternoon, we invited Emily's fiance to return and he came back for an hour or so.

In the evening, I held Emily in my arms one last time and told her about the surgery. I was so afraid that there was a chance that she was still "in there" but couldn't communicate with us and that she was terrified. All I could do was tell her not to be afraid and that she was going to go to heaven and be with God, and that it was going to be all right.

Finally, around 11:30 pm, we said goodbye and went home.



Friday, July 4 - I did not sleep. I stayed awake and called the hospital several times throughout those hours to see how the surgery was going. A wonderful nurse told me details and let me know when Emily's heart stopped beating. They removed her from life support just before dawn on the 4th of July, 1997.






Tuesday, July 1, 2014

COUNTRY JOE KNOWS HOW I FEEL

Is anyone else out there so old that they also remember the song "Here I Go Again" by Country Joe and the Fish from back in 1969?

As I started to think about this blog post, that song popped into my head.  "Here I go again, off down the road again..."

The last time I really posted about what I was eating and how I was doing with my blood sugar and weight was in October 2013, so almost seven months ago.  Every now and then, I just get sick of the whole thing, all the tracking and reporting, and decide to just try to eat like a normal person.  This never works, and I am not sure why I think it will each time I try it for a few to several months.

This last "escape" was no different and I have gained back some weight and have seen my blood sugar get higher and higher.  So with regret and dread, here I go again.  A few weeks ago, I decided to start tracking food and "being good" and I did start to see results, but I was not very serious and gave up quickly, because I hate it so.  The tracking, I mean, not the good results.

Last week, I remembered that I had had good results using Alternate Day Intermittent Fasting.  I kept it up for a while, but eventually abandoned it for a lot of reasons that you can read about here.

But after watching some videos and seeing things a little differently, I have decided to give it another shot, and do it more along the lines of way that Krista Varady promotes.  I ordered her book from the library, and I am going to pick it up after I finish writing this post.

Basically, I think the difference between what she recommends and what I was doing before is that, while I was eating only 300 calories per day spread out into three very small snacks on the days that I would fast, she says to eat 500 calories on a fasting day and eat them all at once, like a regular meal.

The way I did it before was that I would only get to eat a few bites of something on my fast days, and it never satisfied me.  Dr. Varady says that this is a difficult thing for most people to stick to, and they end up overeating on the fasting day.  One of the other problems was that, every other day, I would not get to eat dinner with my husband.  He was on his own, and that never went over well, especially when I had to watch him eat a nice meal while I ate a tiny snack.

This time around, I am going to fast all day until dinner time, then eat a normal meal with my husband, which will come out to around 500 calories.  I have been doing this for a few days now, and fasting until dinner time (or late lunch time, if he will not be home for dinner) has not been a real problem for me.  A little tummy rumbling, but nothing too upsetting.

On the days I do not fast, I will have a fat snack to get me going in the morning, then eat a normal lunch and dinner.  I suspect that the non-fasting days will come out to around 1500 calories.

I know, I know...  I have disparaged calories and calorie counting in the past, and I still feel the same way now about the Calories In/Calories Out method of weight loss.  Using the word "calories" is just an easy way to express how I am keeping my food consumption within a range that will promote normal blood sugar and normal body fat percentage, which are the two things I focus on.

I will continue to eat high fat, moderate protein and very low carb.  I believe that the way the body uses different food macronutrients differs greatly, and that not all calories are alike.

Many people who do this type of intermittent fasting believe that all calories are equal, and that your body cannot differentiate between the calories that come from fat and the calories that come from protein or carbs.  All things being equal, your body will react the same to 1,000 calories worth of Twizzlers as it does to 1,000 calories of bacon.  I wrote a post about that that you can read here.

I can guarantee you that your blood sugar will register the difference!  Plus, after you eat that bacon, you will be satiated for hours, but after eating the Twizzlers, you will be very hungry again very quickly (after you get over that sick feeling that comes with eating all the Twizzlers) and you will want more carbs.

Anyway, before I completely run away on the calories tangent, I will share that I did start eating this way again last week, but had a false start.  I did fine on the fasting day, but overate like crazy on the non-fasting day, and I gained weight.  So, I took a deep breath and started again a couple of days ago.  So far, so good.  I have lost a couple of pounds and my blood sugar has been in the high 70s to the low 80s.

I am now eating normally on the non-fasting days and not falling prey to the old way of thinking, which was, "I better overeat today, because tomorrow I have to fast most of the day!"

THE BEST PART...

I am hoping that this plan will keep me from having to micromanage every bite of food that goes into my mouth.  If this is true, not having to weigh, measure and calculate my food will truly be the best part!

I am now off to the library to get the book.  I'm sure I will learn something new and hopefully will be encouraged enough to keep going.  Many people who eat like this say that it is sustainable for life.  I sincerely hope so!




Sunday, October 27, 2013

HAPPY ANNIVERSARY TO US!

Bill are is 69 years old and I am (almost) 58 years old. We eat high fat, including lots of heart-healthy saturated fat, sufficient protein and very low carb. We avoid eating artery-clogging whole grains and sugar.  Neither of us needs to take medication of any kind, we are normal weight, and disease free. We both had high blood sugar, but not any more. Medical professionals are amazed at us!
Today, we celebrate our 39th wedding anniversary.
 
 
 

Sunday, October 13, 2013

NUTRITIONAL KETOSIS - MONTH 15 RESULTS

On July 9, 2012, I started eating in such a way as to be fueled by Nutritional Ketosis.  If you are new here and do not know what that means, click here to read more about it in detail.  The short version is this:  I am eating very high fat, moderate protein and very low carb.

The large blank in my charts between November 2012 and May 2013 was from when I was not weighing and measuring, and you can see that I had significant gains during that time.

The darker lines are my actual numbers, taken each Sunday morning before eating and the lighter lines are the average of the prior eight weeks, so I can see the trend without all the "noise".


With the initial losses and the subsequent gains, since starting Nutritional Ketosis in July 2012, I have:

Lost 7.4 pounds on the scale
Lost 6.7 pounds of body fat
Lost 0.7 pounds of lean body mass

Lost 3/8" around my neck
Lost 1-1/2" around my bust
Lost 1-1/2" around my waist
Lost 1-5/8" around my belly
Lost 1-1/4" around my hips
Lost 1" around each of my thighs
Lost 1/4" around each of my calves

Lost 2.8 percentage points off my body fat
Gained 2.8 percentage points into my lean body mass

These charts show the average of the macro nutrient breakdown for the days that I tracked in this past month. (Click on any chart to enlarge it.)


 



I'm still doing a little bit of blood testing for ketones and glucose.  Here are those charts:




Here is my "body goal":

136 pounds scale weight
40.9 pounds body fat (30%)
95.1 pounds lean mass (70%)
11-3/4" neck
28-3/8" waist
38-1/2" hips

To get there, I need to lose 6.2 pounds of body fat, gain 2.2 pounds of lean mass, lose 2-3/8" around my waist and 1/2" around my hips.

LEAVING ALTERNATE DAY FASTING


I decided in the past few days to stop doing alternate day intermittent fasting.  Although I was losing body fat doing that, I just could not adjust to it emotionally.  On the days that I did not eat much, I was hungry, and on the days that I did eat, I was stressed thinking about the next day when I would not be able to eat much again.  So I am back to eating around the same amount each day of high fat, moderate protein and very low carb food.

Sunday, September 15, 2013

NUTRITIONAL KETOSIS - MONTH 14 RESULTS

On July 9, 2012, I started eating in such a way as to be fueled by Nutritional Ketosis.  If you are new here and do not know what that means, click here to read more about it in detail.  The short version is this:  I am eating very high fat, moderate protein and very low carb.

The large blank in my charts between November 2012 and May 2013 was from when I was not weighing and measuring, and you can see that I had significant gains during that time.

The darker lines are my actual numbers, taken each Sunday morning before eating and the lighter lines are the average of the prior eight weeks, so I can see the trend without all the bouncing around.



With the initial losses and the subsequent gains, since starting Nutritional Ketosis in July 2012, I have:

Lost 9.2 pounds on the scale
Lost 7.3 pounds of body fat
Lost 1.9 pounds of lean body mass

Lost 3/8" around my neck
Lost 1" around my bust
Lost 1-5/8" around my waist
Lost 1-1/2" around my belly
Lost 1-1/8" around my hips
Lost 7/8" around each of my thighs
Lost 3/8" around each of my calves

Lost 2.8 percentage points off my body fat
Gained 2.8 percentage points into my lean body mass

These charts show the average of the macro nutrient breakdown for the days that I tracked in this past month. (Click on any chart to enlarge it.)

 


I'm still doing a little bit of blood testing for ketones and glucose.  Here are those charts:



Here is my "body goal":

136 pounds scale weight
40.9 pounds body fat (30%)
95.1 pounds lean mass (70%)
11-3/4" neck
28-3/8" waist
38-1/2" hips

To get there, I need to lose 5.6 pounds of body fat, gain 3.4 pounds of lean mass, lose 2-1/4" around my waist and 5/8" around my hips.

Starting on August 11, 2013, I started Doing Alternate Day Intermittent Fasting.  To read more about that, click here.