Newcastle Diet -

[Weekender]

Hi @travellor
You hooked with the maths 🙂
CDC Link text book maximum heart (used by Fitbit etc) is 220 minus your age - in my case 220-59= 161
I'm not drinking atm, and exercise a lot, so my resting heart is 54 - triple this 162, so, so far I'm nodding in agreement.
But, looking back over the year, pre diet during periods of alcohol, stress, or too much meat* my resting heart rate can go up to 64 (triple = 192)
Even this month when I'm lighter and fitter than ever I have peaked at 60 (180)

So I think the your 3 x resting rule is inadvisable as your max increases as your heart is under more strain.
Now 220 minus your resting heart seems attractive, as it takes your heart health rather than age, which seems safer:
220-64=156
220-54=166

*Having watched the excellent documentary on the benefits of a plant based diet https://gamechangersmovie.com/
I went vegan for several weeks and my resting heart rate dropped to 51, add it does rise if I eat a lot of meat
Ambulatory blood pressure and heart rate responses to vegetarian meals

@Kreator
Here is the article Effects of Adding Exercise to a 16-Week Very Low-Calorie Diet in Obese, Insulin-Dependent Type 2 Diabetes Mellitus Patients
Take away 'The exercise group lost more fat mass.'
But it was a small trial.
My experience was I seemed to have loads of energy during weeks 2 and 3 of the VLCD and my activity levels increased, at the same time my blood ketones were very high.
The heart rate graph for June shows my resting heart rate dropping to 53 diet week 5 (w/c 23rd June), and at this stage I was struggling to move around - my metabolism had adjusted to the reduced calorie intake. And no detectable ketosis.

It's tempting to conclude that going in hard on VLCD for 2-3 weeks yields a good return, I lost 10Kg weeks 1-3 and 5.4 weeks 4-6, 2.4Kg weeks 7-9

This Guardian article states that Professor Taylor "emailed to say my progress was so good, I could come off the liquid diet and go back to normal foods" after 11 days.
Type 2 diabetes and the diet that cured me
But the journalist was 59 and only 10st 7lb at 5ft 7in to start with
One size doesn't fit all. @abbiosbiston - one for your your GP

 

[grovesy]

Ok, so - yep this I still stand by, however...what I found this week is that if I do maybe 30 minutes of fairly rapid walking (not out of breath but heavier breathing) my Blood Sugar levels dropped...stands to reason really, as that's what you burn when doing exercise...Glucose! - seems silly how I didn't realise this before, but after my meal on Saturday that's exactly what happenned - 5.8 - 2 hours after dinner and 4.1 after walking my butt off for 30 mins...

So while exercise may not be for losing weight it certainly seems to have other benefits....if nothing else, it made me feel better... 😉

Even housework can lower the Glucose levels.

 

[Deleted member 21371]

Hi @travellor
You hooked with the maths 🙂
CDC Link text book maximum heart (used by Fitbit etc) is 220 minus your age - in my case 220-59= 161
I'm not drinking atm, and exercise a lot, so my resting heart is 54 - triple this 162, so, so far I'm nodding in agreement.
But, looking back over the year, pre diet during periods of alcohol, stress, or too much meat* my resting heart rate can go up to 64 (triple = 192)
Even this month when I'm lighter and fitter than ever I have peaked at 60 (180)

So I think the your 3 x resting rule is inadvisable as your max increases as your heart is under more strain.
Now 220 minus your resting heart seems attractive, as it takes your heart health rather than age, which seems safer:
220-64=156
220-54=166

*Having watched the excellent documentary on the benefits of a plant based diet https://gamechangersmovie.com/
I went vegan for several weeks and my resting heart rate dropped to 51, add it does rise if I eat a lot of meat
Ambulatory blood pressure and heart rate responses to vegetarian meals

@Kreator
Here is the article Effects of Adding Exercise to a 16-Week Very Low-Calorie Diet in Obese, Insulin-Dependent Type 2 Diabetes Mellitus Patients
Take away 'The exercise group lost more fat mass.'
But it was a small trial.
My experience was I seemed to have loads of energy during weeks 2 and 3 of the VLCD and my activity levels increased, at the same time my blood ketones were very high.
The heart rate graph for June shows my resting heart rate dropping to 53 diet week 5 (w/c 23rd June), and at this stage I was struggling to move around - my metabolism had adjusted to the reduced calorie intake. And no detectable ketosis.

It's tempting to conclude that going in hard on VLCD for 2-3 weeks yields a good return, I lost 10Kg weeks 1-3 and 5.4 weeks 4-6, 2.4Kg weeks 7-9

This Guardian article states that Professor Taylor "emailed to say my progress was so good, I could come off the liquid diet and go back to normal foods" after 11 days.
Type 2 diabetes and the diet that cured me
But the journalist was 59 and only 10st 7lb at 5ft 7in to start with
One size doesn't fit all. @abbiosbiston - one for your your GP


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I wouldn't disagree.
I have told many people not to follow my exercise regime.
I agree with your comments, I lie to the machines about my age, or they go red
and shut down on me.

 

[Weekender]

Week 11 Results

I thought I'd mention the value of keeping score, and posting on the forum. Also the benefit of setting 'red lines' for yourself and removing temptations.
Having a graph showing the impact of drinking beer (or food binging) and the time it takes to lose the weight gain, really clarifies the cost : benefit.
I've set a few new 'red lines' - buying beer in the weekly shop, and keeping beer in the fridge is now banned. As are crackers for cheese. If I want a beer I either have to walk to pub or drive to the shops.
The pub is 35 minutes walk away, I tend to to take Olly, our staffie. My data shows (unsurprisingly) that walking to and from the pub (about 450 calories burned) results in a lower weight gain than beers in the garden. So in practice, the red line is now, if I want a beer I walk to the pub.
The previous 3 nights we have set off to the pub. My subconscious is obviously looking out for me, because the first time I got half way and realised I'd forgotten my wallet. Cancel the pub. The next night I'd forgotten Olly's lead and my mask, pub cancelled. Last night we headed off with all the necessary stuff, but got to the last turn and thought 'tomorrow is weekly results day, do you really want to blow the progress with beer?'. So we went to the river and came home.
This feels like an important milestone, I'm thinking before drinking. The 35 minutes between 'I feel like a beer' and getting to the pub gives my rational brain a chance to wrestle with the emotional beer drinking part.


Anyway, to the data:
Down to 81.45Kg a loss of 19.85 kg or 3 stones and 1.76 pounds

Blood sugars trending well




I was discussing exercise last night, so the very active minutes last week is satisfying. Note the Week 11 average calories a day (3,048) is less that week 1's (3052) even though I was twice as active this week.



Why bother?
I'm in remission and blood sugars are okay, so why am I still dieting etc?
The Professor Taylor book and videos and the other stuff I've been reading has really changed the way I think about fat.
I like the analogy, that the food you eat is energy in the fridge (easy to access) and excess calories are turned to fat, which go in the freezer in case of emergency.
We eat too much we have many freezers worth of stored energy.
So I have now decided I don't need layers of body fat, and because I'm 59 and my skin is inelastic, the fat I do have left is sloshing about. I reckon another 3Kg worth. So I'll keep on

 

[Weekender]

Week 12 Results
Well, I'm very disappointed with myself this week. Thursday 12 cans / 7 Pints of IPA 1440 calories, Saturday 8 cans / 5 Pints of IPA 1264 calories. My daughter and her boyfriend are over tonight for a birthday BBQ, and I doubt I'll abstain tonight either.
So what has that done to the scores?
A net weight loss of 0.45Kg. I'm stamping down on the feeling that I'm 'getting away with it', as I don't want to be a drinker.
My morning blood sugars are surprisingly low on the hang over mornings, but creeping up the following days. 6.1 today :-( I did have some air popped corn last night and overnight oats with berries.
My activity data was initially a surprise, as my active minutes were way down, even though it felt like an active week. Then I realised, I'm a lot more sedentary with a hang over (Doh!) - I also tend to eat more c**p hung over (Double doh!)
My average calories burned a day are trending lower - inevitable as I'm lighter, but hopefully this trend won't go too far as it will be hard to keep weight off.

To try and end on a more positive note, I am avoiding Carbs pretty well, the bread bin is now in the garage on route to the recycling centre. The diet is working in spite of alcohol sabotage.

 

[Barfly]

Week 12 Results
Well, I'm very disappointed with myself this week. Thursday 12 cans / 7 Pints of IPA 1440 calories, Saturday 8 cans / 5 Pints of IPA 1264 calories. My daughter and her boyfriend are over tonight for a birthday BBQ, and I doubt I'll abstain tonight either.
So what has that done to the scores?
A net weight loss of 0.45Kg. I'm stamping down on the feeling that I'm 'getting away with it', as I don't want to be a drinker.
My morning blood sugars are surprisingly low on the hang over mornings, but creeping up the following days. 6.1 today :-( I did have some air popped corn last night and overnight oats with berries.
My activity data was initially a surprise, as my active minutes were way down, even though it felt like an active week. Then I realised, I'm a lot more sedentary with a hang over (Doh!) - I also tend to eat more c**p hung over (Double doh!)
My average calories burned a day are trending lower - inevitable as I'm lighter, but hopefully this trend won't go too far as it will be hard to keep weight off.

To try and end on a more positive note, I am avoiding Carbs pretty well, the bread bin is now in the garage on route to the recycling centre. The diet is working in spite of alcohol sabotage.

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OH dear, and I thought I had troubles..... I really really miss my ales, not a pint for 6 weeks now. Wine and whisky just doesn't do it for me, I can take them or leave them. Your weight loss is impressive, I hope it isn't too much in a short time frame for your metabolism to be ok.
Keep up the good work and try to do what I do, instead of a pint on a hot day have a dry cider-not as good but an okay substitute. On a cold day, a double whisky and a glass of water.

 

[Deleted member 21371]

OH dear, and I thought I had troubles..... I really really miss my ales, not a pint for 6 weeks now. Wine and whisky just doesn't do it for me, I can take them or leave them. Your weight loss is impressive, I hope it isn't too much in a short time frame for your metabolism to be ok.
Keep up the good work and try to do what I do, instead of a pint on a hot day have a dry cider-not as good but an okay substitute. On a cold day, a double whisky and a glass of water.

There are the same calories in cider as beer unfortunately.
About 7 calories a gram in alcohol.

 

[Kreator]

A trick might be to claw it back in other ways, and to recognise that this is normal life - we all have these times, it's normal and enjoyable!

I'm applying this principle - if you have too much one day (food or drink) either be more sensible the day before, do some exercise or a day or 2 after - this way it balances out and you don't have to feel any guilt

You've done really well to lose nearly .5Kg in week as it is - enjoy and celebrate (lol maybe not with a beer though!) 😉

 

[Weekender]

Thanks Kreator

Good advice - I gave all the unopen cans to my daughters boyfriend to take away and just joined this:

Sunday, September 19, 2021

So I've got a month to train - that should stop my beer drinking 🙂
All for charidee - as Smashy and Nicey would say

 

[Kreator]

Thanks Kreator

Good advice - I gave all the unopen cans to my daughters boyfriend to take away and just joined this:
View attachment 18367
Sunday, September 19, 2021

So I've got a month to train - that should stop my beer drinking 🙂
All for charidee - as Smashy and Nicey would say

That's excellent! - FYI, I'm finding I have more and more energy now by the day - it amazes me just how much, you've got this 😉

 

[Weekender]

Week 13 & 14 Update




A report attached "Energy compensation and adiposity in humans"

Energy compensation is the concept that not all the energy spent when activity levels increase translates to additional energy spent that day. The attached study finds that in humans, energy compensation averages 28%, i.e., only 72% of the extra calories we spend on additional activity translates into extra calories burned that day. For people at the 90th percentile of BMI energy compensation increases to 49.2%
As we get fatter, our body might compensate more strongly for the calories burned during activity, making losing fat (through activity) progressively more difficult.

 

[Kreator]

Good job @Weekender, looks perfect 😉

 

[Weekender]

Good job @Weekender, looks perfect 😉

Thanks

 

[Weekender]

Week 15 Update

The very low calorie / Newcastle diet / diabetes remission has changed my life profoundly.
I have so much more energy I've decided to come out of retirement and back into a full time job - this would have seemed impossible 6 months ago. When I had diabetes I spent the day flopping about feeling knackered.

My weight this week has been unusually stable at around 80.5kg, regardless of what I've been / not been eating and drinking.
I was hoping to loose a couple more kg get my body fat from 'High' to 'Standard' , but I doubt this is going to happen.
My 10 day average implies I'll be 80.6kg

I'm happy that my fasting blood sugars are normal. My next blood test is on 5th October
I'm eating normally, for example I will share an Indian takeaway, but avoid the naan, papadams and rice.
I'm not carb free, I enjoy overnight oats, sweetcorn, root vegetables and am eating a lot of beans, chick peas and lentils etc but refined carbs are out

 

[Kreator]

Excellent news @Weekender ! I feel exactly the same as you do - it's a great feeling huh?! 😉

 

[mage 1]

Well done

 

[Weekender]

Excellent news @Weekender ! I feel exactly the same as you do - it's a great feeling huh?! 😉

It certainly is

 

[Weekender]

Week 16 Update

Again, this week my weight hasn't varied much, despite eating a lot more - particularly nuts.
I had a chicken dinner with roast potatoes, a few beers from time to time. My blood sugars didn't fluctuate much and I'm still losing weight.
My family are now complaining I'm too scrawny and need to put weight on.



Before 100kg


Now 79Kg

 

[Eddy Edson]

My family are now complaining I'm too scrawny and need to put weight on.

People don't like it when people change.

Tell them to go eat a donut 🙂

 

[mage 1]

Well done you look good and you have Achieved what do you want to to achieve well done