Just checking in. Been a crazy week, but still on track with no snacking. When we get internet at the new house I will be updating a bit more.

Timeline: Dec 7th - March 7th
Habit: Eating Less than 200 calories after 7:00 PM
Exception: Eating Dinner if delayed due to schedule/conflict

X=Met Habit Objective
O=Off Track

MTWTFSS
-----------
XXXXXXX (12/07 - 12/13)
XXXXXXX (12/14 - 12/20)
XXXXXXX (12/21 - 12/27)
XXXXXXX (12/28 - 01/04)
XXXXXXX (01/05 - 01/11)
XXXXXXX (01/12 - 01/19)
XXXXXXX (01/20 - 01/26)
XXXX (01/27 - 02/02)
53/90

2g carbs Friday and 2g carbs yesterday. No HWC in my coffee Friday or yesterday.

Carb habit days successful: 43/90 (started 12/10/20, ends 03/09/21)
No HWC in my coffee: 2/90 (Started 01/29/21, ends 04/29/21)

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 33/33
Successful workout days: 32/33

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
XXXXXXO

Notes:

Out all day, had (2) NAS sports drinks. I guess I'd rather do that than go for the coffee as I can wipe down the cans (pretzel logic there ha!)

0g carbs yesterday and nothing but black coffee yesterday. Slowly getting used to it.

Carb habit days successful: 44/90 (started 12/10/20, ends 03/09/21)
No HWC in my coffee: 3/90 (Started 01/29/21, ends 04/29/21)

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.

Met all goals: 26 days
Off Target: 4 days

The weekend was on track. I ate at mealtime. Some food choices were a bit splurgy as I was in the 'going on a diet on Monday' mindset. I've had my last bag of pork rinds and last Quest bar for a while. As of today I am striving for less food each day -- particularly at dinner time. Not having snack type foods around (like pork rinds, nuts/nut butters and Quest bars) will help in the transition. Eating plain and simple LC meals everyday is the goal for the next 30 days. If I make it boring enough I will eat less. My main problem is that I like my LCHF foods. It's actually hard to make it boring.

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 34/34
Successful workout days: 33/34

I think most of us who are successful long-term have this "problem." Our "diet" food is actually awesome and filling! I usually think of it as a good problem to have, but I know what you're saying. We need to be able to enjoy our food, but we also don't want to drift too far into our "blissy foods", as Dr Chattergee calls them, and end up overeating.

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.
5) Eat less at dinnertime (Starting February 1)

Met all goals: 27 days
Off Target: 4 days

The tweak to consciously eat less is off to a good start. Eat one instead of two, cut the steak in half, small savory mug muffin instead of a large SF sweetened delight, eat in a tighter mealtime window, etc. That's how yesterday went. I never get a "full" signal while eating. What I must remember is that an hour after I stop eating I'm satiated and content regardless of whether I ate an appropriate sized meal or stuffed myself silly.

0g carbs yesterday and no HWC in my coffee.

Carb habit days successful: 45/90 (started 12/10/20, ends 03/09/21)
No HWC in my coffee: 4/90 (Started 01/29/21, ends 04/29/21)

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
XXXXXXO
X

Notes:

Interesting month. started off with a back injury that's still nagging but getting better (80% i'd say) and keeping the protein under 200 getting easier and DDF / NO (data driven fasting and now Nutrient Optimization) are fun too - pre study NO, starts Feb 6 - I might swap this out of the DDF thing as they are similar but might be eating different stuff and outside of BG windows for testing. I'm not far along enough to tell yet.

Last month tracking (hoping to continue to lower waking (mostly has to do with how much I ate the day before it seems) and keep protein high but not out of control <200g

Happy Tuesday All,

January 2021

Time = CT, BHb = Beta HydroxyButyrate,
Glu = Waking Glucose, Pro = Protein(g),
Act = Activity (Type-Intensity[1-10])

(DDF Practice begins Jan

Date - Time - BHb - Glu - Pro - Act
0101 - xxxx - xxx - xxx - xxx - Snowboard-4 (back injury)
0102 - xxxx - xxx - xxx - xxx - None
0103 - xxxx - xxx - xxx - xxx - None
0104 - xxxx - xxx - xxx - xxx - None
0105 - xxxx - xxx - xxx - 161 - None
0106 - 0926 - xxx - 092 - 181 - Low
0107 - 0840 - xxx - 103 - 108 - None
0108 - xxxx - xxx - xxx - 240 - None
0109 - 0755 - xxx - 102 - 197 - Snowboard-2
0110 - 0737 - xxx - 104 - 255 - Snowboard-2
0111 - 0700 - xxx - 100 - 193 - Kite-1
0112 - 0710 - xxx - 102 - 196 - KiteSnowboard-3
0113 - 0630 - xxx - 098 - 200 - Low
0114 - 0707 - xxx - 097 - 206 - KiteSnowboard-4
0115 - 0805 - xxx - 095 - 200 - KiteSnowboard-4
0116 - 0630 - xxx - 098 - 180 - Med
0117 - 0658 - xxx - 097 - 210 - Snowboard-3
0118 - 0738 - xxx - 100 - 109 - None
0119 - 0552 - xxx - 098 - 198 - KiteSnowboard-4
0120 - 0700 - xxx - 101 - 173 - KiteSnowboard-4
0121 - 0625 - xxx - 090 - 155 - KiteSnowboard-4
0122 - 0730 - xxx - 098 - 152 - None
0123 - 0645 - xxx - 095 - 134 - Snowboard,KiteSnowboard-6
0124 - 0630 - xxx - 087 - 175 - Snowboard-3
0125 - 0605 - xxx - 099 - 178 - KiteSnowboard-4
0126 - 0700 - xxx - 103 - 163 - None
0127 - 0630 - xxx - 091 - 125 - Med
0128 - 0600 - xxx - 097 - 177 - KiteSnowboard-4
0129 - 0633 - xxx - 100 - 085 - KiteSnowboard-6
0130 - 0630 - xxx - 079 - 182 - KiteSnowboard-7
0131 - 0630 - xxx - 093 - 158 - Snowboard,KiteSnowboard-7

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 35/35
Successful workout days: 33/35

I was running a bit behind yesterday and left my strength training to the evening... and then forgot.

Hey all. Time to check-in and get back into my groove. I went over my 200 calories last night. I was arguing with myself as to if it should count as a snack or not since I was still hungry after dinner, but we had no food, so I got a snack at the grocery store and ate cheese and sausage. After I ate too much of it and went over my 200 calories, I decided to finish it. Total wrong mindset and I'm going to count it as a day I didn't follow my plan. Even if I could possibly justify it as an extension of dinner since dinner was really late, I decided to not to count it. I need to reset and work on my mental approach again.

Timeline: Dec 7th - March 7th
Habit: Eating Less than 200 calories after 7:00 PM
Exception: Eating Dinner if delayed due to schedule/conflict

X=Met Habit Objective
O=Off Track

MTWTFSS
-----------
XXXXXXX (12/07 - 12/13)
XXXXXXX (12/14 - 12/20)
XXXXXXX (12/21 - 12/27)
XXXXXXX (12/28 - 01/04)
XXXXXXX (01/05 - 01/11)
XXXXXXX (01/12 - 01/19)
XXXXXXX (01/20 - 01/26)
XXXXXX0 (01/27 - 02/02)
(02/03 - 02/09)

55/56 of 90

1g carbs yesterday and no HWC in my coffee.

Carb habit days successful: 46/90 (started 12/10/20, ends 03/09/21)
No HWC in my coffee: 5/90 (Started 01/29/21, ends 04/29/21)

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.

Met all goals: 28 days
Off Target: 4 days

Totally on target yesterday. Very low on the carbs and kept the dinner small. If I keep this up I might actually lose some weight.

Kelsey (DD3) and I decided to start pushing a little harder with the workouts starting in February. Last night I upped the weight some, striving for failure on my last set. I added a couple of lifts to my regimen as well. I was ready for some protein when I got home. We are also planning to work in some trips to the Y on our weight lifting "off days" to get some cardio in on the stationary bikes, elliptical and/or stair step machines. We plan to do more hiking this spring & summer. We want to be in better shape for that activity.

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
XXXXXXO
XX

Notes: