Day 49 — Down 3.4 lbs

I had my dietician appointment today. She was away last week, so this was first official weigh-in in the last two weeks. I was down 3.4 pounds which is the same amount as at the last two-week weigh-in, so roughly 1.7 lbs per-week over the last 4 weeks. My target is 2.75 lbs per week over the first 16 weeks of the program. I lost a lot more at the beginning so I am still technical “on track” having lost 19.8 lbs versus my target loss of 19.3. However, at the current rate of weight loss, I will fall below my target next week.

I will focus on getting more daily steps over the next week. I think I have been averaging about 12-13,000 on work-out days, but closer to 6,500 on non-workout days. I will also try to drink more water, which I think is down quite a bit over the last few weeks.

I added phase 3 (“low-fat cheese/yogurt”) to my diet this week, we skipped phase 3 a few weeks back and added phase 4 (“fruit”) so now I’m still on phase 4, but including cheese. We talked a lot at my appointment about the relationship between the three main macronutrients fat, carbohydrates and protein, and how it is important to eat either protein or fat with carbohydrates. I’ve been struggling a bit with this, especially at snacks.

Carbohydrates are converted very quickly to glucose that can be burned by the body for nearly instant energy but only last a short time, less the 2 hours. However, they can create a large amount of energy in the short time. Proteins are slower to convert to glucose, create less total energy and take longer to be consumed, closer to 4 hours. Fats convert very slowly to glucose, don’t create much energy and take around 6 hours to be consumed.

So it is important to have a balance of either fat or protein with carbohydrates in order to stabilize the blood sugar level into flatter peaks and valleys. This will also be a focus for this week.

Gotta run to the gym! Thanks for reading and for all of the encouragement both online and off. Especially from my amazing wife!

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