Turkey Bacon Lettuce WrapsIn my post last week I mentioned that I was going to revisit eating sugar-free this week. I did that Monday – Friday this week. That helped me turn in a loss of 3.7 pounds this week, coming in at 244.7. I’ve lost 98.5 pounds since I began this journey and am now only 4.7 pounds away from my goal!

Going Sugar-Free

I went back and read through my last attempt at eating sugar-free and it was quite interesting to compare. Last time we were traveling, I had a happy hour and a celebration where I felt compelled to eat cake. This time, I was at home the whole time and had complete control of my meals because I made them all including the lovely turkey, bacon, and cheese lettuc wraps above. Last time I lost over 12 pounds during the week, 8 during the 5 days sugar-free. This time around I lost less weight at 3.7 pounds, but it was still substantial. If you look at my Monday morning weigh-in, I actually lost 5.2 pounds during the 5 days of sugar-free as I was up slightly from the previous week after the weekend.

The American Heart Association has a page with guidelines on added sugars:
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp

One key point they make is that the major sources of added sugars are:

  • regular soft drinks
  • candy
  • cakes
  • cookies
  • pies
  • fruit drinks
  • dairy desserts and milk products (ice cream, sweetened yogurt, and sweetened milk)
  • other grains

I had already given up soda on day 1 (and have gone 295 days now) and I don’t really eat much candy, but cake, cookies, and dairy desserts are things I really love. Most bread has added sugar in it as does pasta/pizza sauce, so that means no pasta or pizza – two foods I really love. I DID eat sugar during this week, just not added sugars. The only sugars I had were naturally occurring in fruits and vegetables.

Larabar Cinnamon Roll

I would not have made it through this week without Larabars and fresh fruit on hand. The sweet flavors (and natural sugars) helped me through the strong cravings I had the first few days. I was at the grocery store on Monday and they had a Larabar flavor I had never had called Cinnamon Roll. I absolutely loved it but then when I looked it up, I found out it has been discontinued. I went back to the grocery store and bought all they had ūüôā

On day 1, I really struggled with cravings. I had 4 Larabars that day to try to quench my sweet tooth. They helped a lot and on day 2, I had 6 of them. I realized that at 200 calories each, I needed to find a different way to deal with my sweet tooth. On day 3, I got some heavy cream and fresh fruit and that was a nice treat after dinner for a lot fewer calories. By day 4 my cravings were really gone and I was able to eat sensibly without feeling hungry.

I made it through 5 days this time around without cheating at all, but as soon as it was over I had a cheeseburger and some ice cream, so I really don’t think it is something I want to continue long term. It is a great strategy for reminding myself of the dangers of too much sugar and resetting my palate to try to limit myself.

Report Card

I’m tracking 5 key categories that I have learned impact me the most. Here is my report card for this week:

Category Rating Comments
Total Calories Pass My average for the week was 2,514, slightly over my goal of 2,200. When you account for calories burned in exercise though it was 2,205. This is the measure that I am most interested in, so taking a Pass for the week.
Intermittent Fasting Pass My goal is to fast for 16 hours every day, and I hit that every day this week.
Supplements Pass My goal with supplements is to make sure I have my NingXia Red every day, take my vitamins (Core Supplements) at least once a week, take Aminowise after workouts, and replace at least 3 meals a week with Slique Shake. Nailed it this week.
Sugar Pass My goal is to average <60g of sugar per day and this week I averaged 84g this week. Sat and Sun were the only 2 days that I ate added sugars and those days I averaged 65.5, so pretty much all of the sugar this week came from natural sugars. I’m happy with that and calling this week a Pass. I wish it were easier to monitor added sugars so I could set my goal based on that alone.
Exercise Pass My target is 5×20 minute high-intensity workouts each week and I achieved that this week.

Weigh In

Here are all the details from my iHealth Core wireless scale:

Category Started At Today Total Change Goal
Weight 343.2 lbs 244.7 lbs -98.5 lbs 240 lbs
(NIH suggests 200)
BMI 43.1 30.7 -12.4 <25 
Body Fat 37.0% 23.4% -13.6% <25%
Lean Mass 216.2 lbs

63.0%

187.3 lbs

76.5%

-28.9 lbs

+13.5%

76%-82% of weight
Body Water  41.6% 51.6% +10.0% 37%-63% of weight
Muscle Mass 201.0 lbs

58.6%

179.0 lbs

73.2%

-22.0 lbs

+14.6%

 >35% of weight
DCI 3799 kcal 2885 kcal -914 kcal n/a
Bone Mass 10.3 lbs 9.0 lbs -1.3 lbs n/a
VFR 20 10 -10 <12 

 

Continue On…

Continue on to the Week 43 Results:

Next

or head back to the first post: Starting My Health Journey

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