Tag Archives: calories

Milestone! Down 140 lb! New weight 144 lb.

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As mentioned before, I’m not really trying to lose any more weight. On the other hand, I don’t want to gain weight either, of course. I’m trying to “coast to a safe landing” and maintain. My weight continues to very very slowly go down though. Like really slowly. Even though I’m also incrementally adding calories.

I think part of the reason might be that I simply have lots more energy lately! I find myself walking more, and walking faster. I generally feel quite good.

Anyway, my new weight, as of this morning is 65.4 kg = 144 lb, a total weight loss of 63.6 kg = 140 lb and an all-time low adult weight for me! My BMI is down to 21.6. I’ve lost 49.3% of my original weight.

My blood sugar dropped over time from a dangerously high HbA1c of 11.8 to a perfectly normal 5.4, and I’ve been off blood sugar meds for nearly two years now. I eat lots of carbs every day, including potatoes, veggies, and several fruits. My cholesterol is “heart attack proof” low. My blood pressure is about 106/59. My doctor is very pleased. I do need to do some more resistance training though to add muscles.

As my friends know, in addition to logging calories in MyFitnessPal (calories count whether you count them or not), I eat WFPB (Whole Food Plant Based), which is basically vegan + no oil. No intermittent fasting.

For easy weight control while eating WFPB, I stick to lower calorie density foods. I try to limit added sugars and salts, but do have them in small amounts. For more on what I eat, here is a post from earlier this year: https://lerner.net/oh-boy-doug-food-again/

Here’s a post from a few months ago with a before/after photo: https://lerner.net/diet-note-down-over-135-lb-to-149-0-lb/ – and also check out https://lerner.net/may-2021-biannual-health-test-results-and-a-happy-ending/

I recommitted to WFPB (Whole Food Plant Based) in September of 2018, after being inspired by Dr. Greger’s guidelines in “How To Not Die.” I also follow additional recommendations for comfortable, sustainable weight loss from people like Chef AJ, Potato Strong, and Plant Based Gabriel, with some tweaks of my own.

I did finally buy new shirts and things. An ordinary Japanese L size, which is comfortably loose on me.

Thanks for everybody’s support!

After 30 weeks on “Starch Solution” having problems and returning to plain old calorie counting – yet again

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Previously I had posted here about my first 15 weeks on Dr. John McDougall’s “Starch Solution” and the better results I achieved compared with Dr. David Ludwig’s “Protein Power.”

Unfortunately at week 30 I’ve regained about 1/2 of what I lost those first 15 weeks. I’m still down about 20 lb from when I started 30 weeks ago, but I had been down 40 lb, so I’ve regained half of what I’ve lost.

My blood tests remain good. My blood sugar HbA1c is now in the normal range, and my cholesterol is extremely low. All my blood tests are in the normal range.

But I think my blood sugar will start going up unless I can, yet again, get weight loss under control. I had dropped below 100 kg for a few weeks, and now I’m above it again. For the year I’m down a disappointing 11 lb only. I suppose you could say if my new year’s resolution was to lose weight this year I’ve technically kept that resolution, but still…

And I am still down 46 lb from my high in 2012. So I’ve managed to avoid a complete rebound so far, for the first time ever. So that part is good.

But “Starch Solution” just isn’t working anymore. I need to rethink again.

As I posted in the “Starch Solution” support group on Facebook, I appreciate everyone who gave constructive comments. Different diets work for different people I think. I don’t think there is a universal answer that works for everyone, which is why people everywhere are endlessly debating different kinds of diets.

Multiple people in the Starch Solution support group agree with what I wrote and say they have the same problems I do. So I know it’s not just me.

For now, I think the best way to get back to losing weight is to strictly count and control calories again. Just keep on logging everything in MyFitnessPal, which I’ve been doing for over 1,600 days now, through good and bad days, and really try hard to stick within calorie limits.

I know calorie counting works. And it offers the most variety. However, I also know it’s not sustainable after a couple of years, having done it many times and then rebounded. But to be honest I also feel that while Starch Solution worked at first, it too has turned out, for me, to be yet another diet that isn’t sustainable long term. Some things about that diet are not right, and some things Dr. McDougall, the author of the diet, has said also turned out to be hyperbole at best.

I do recognize that Starch Solution seems to work for some people and am not disputing that. Even low-carb ketogenic and near-ketogenic diets seem to work for some people (though not for me – too high calorie). I imagine even “Protein Power” works for some people, though I gained weight trying that.

The advantage of low calorie diets, where you take into account what you eat, and calories expended in exercise, and log everything, and are very careful to keep calories in balance, is that it always works as long as you can stay on it. And calorie-counting offers the most variety (no particular food is forbidden), and offers a positive, measurable encouragement to do exercise (the more you exercise, the more you can eat and/or the more weight you lose).

The premise with Starch Solution, that the starches would keep you satisfied and control your hunger, only seemed to really work for me for the first 10-15 weeks. And during that time I was also ill for 5 weeks with a bad summer cold and lost my appetite. So I lost an unnatural amount of weight during the illness. Since my first 15 weeks, though, It’s been rough and I just need to try something “different” while trying to figure this out.

So it’s back to “good old” calorie counting for now. And I’m not particularly caring exactly what is in the food I eat as long as it’s low calorie and seems to satisfy me so I don’t overeat. I honestly think everything else – cholesterol, blood sugar, overall health – comes with weight loss. After all, if you are on a low-calorie diet then it’s impossible to eat too much fat, or too much sugar, or really overdo too much of anything unhealthy. Calorie limits create a cap on everything. The fact there might be non-vegan ingredients in food doesn’t, by itself, really matter than much. For example, think of ordinary miso soup. The dashi in miso soup contains some bonito extract. I can’t believe that is going to make the difference between good and bad health.

Calorie counting also makes it easier when on the go, because calories are labeled everywhere, even in many restaurants.

Anyway, here I am going with yet another change of diet. And it’s a diet I’ve been on before too, so while I’m not exactly full-to-the-brim with confidence I am going to try it again.

All I can do is keep trying.