One topic on which they agree is that an effective strategy to lose weight is by changing when one eats, aka intermittent fasting. [A] potential benefit of intermittent fasting is improved metabolic flexibility. During fasting, the body transitions from relying primarily on glucose for energy to increasing fat oxidation, effectively utilizing stored fat. According to Dr. Courtney Peterson, a professor at the University of Alabama at Birmingham, this metabolic shift typically takes place after around fourteen to twenty-four hours of fasting, at which point a noticeable rise in fatty acid oxidation begins. The longer the fasting period, the more efficiently the body can mobilize fat reserves for energy. (Kessler, chapter 17).
For the past month, during weekdays, I've been eating my meagre evening meal at 4:30 pm in order to leave a fourteen hour window before the next day's breakfast at 6:30 am. This is problematic on Friday nights as I eat a full meal normally between 7-7:30pm, so a fourteen hour window would mean eating breakfast after 9 am. Why not? It occurred to me on Friday that on Saturday morning I could walk the dog, walk to the swimming pool, walk home and only then at 9:30 am eat breakfast. This way I get in a fair amount of exercise while hopefully the body is burning fat in order to provide the required energy - and I require a lot of energy when swimming. Instead of utilising the glucose developed from breakfast, hopefully my body is using fat.
The result? On Friday morning I weighed 'only' 85.2 kg; this in itself is a slow but constant lowering of weight that might well be because of the probiotic Lactobacillus Gasseri. This morning I still weighed 85.2 kg, so if my eating breakfast after swimming caused any change, it was only on the micro level of visceral vs adipose fats and not on the macro level of gross weight.
Minor quibbles about the Kessler book: despite being American and writing primarily about American ultraprocessed foods (although there is a mention of Israeli research into the Mediterranean diet) - like all of these books - it starts off confusingly with the sentence Almost one in three Australians struggle with obesity and its related health conditions, including high blood pressure, heart disease and diabetes. Where did the Australians come from? Another peeve is the mixing of weight units: To easily calculate daily protein intake, aim for grams of protein to be at least 75% of your body weight in pounds. For example, if you weigh 160 pounds, consume at least 120 grams of protein per day [Emphases mine] (Kessler, chapter 18). I have no idea what my weight is in pounds, but if I dive deep into my memory, I recall that 1 kg is 2.2 pounds, so my American weight is 187 pounds and I should be eating 140 grams of protein per day. It took some time to check, but it seems that I'm eating sufficient protein, about 145 g each day (that's if I eat 200 g quinoa each day, which I don't).
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[1] 1931
| Title | Tags | ||
|---|---|---|---|
| 82 | Rise up like the sun | Fairport Convention, Albion Band, Time signatures | |
| 591 | Barcelona log (3): Rain stopped play | Holiday, Barcelona | |
| 1041 | Rodos log 4: Lindos and the seven springs | Holiday, Rodos, Greece | |
| 1143 | Italy 2018 - The best chocolate in the world | Holiday, Peppermint, Torino, Italy | |
| 1144 | Italy 2018 - Getting to know Torino | Holiday, Unicode, Italy | |
| 1323 | The background behind another song that is used for Israeli folk dancing | Kibbutz | |
| 1395 | A new Yoni Rechter songbook | Yoni Rechter | |
| 1511 | Italy 2022: Corso Cavour (2) | Holiday, Italy, Bari | |
| 1627 | Post doctorate | Nutrition |
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