Intermittent Fasting works. End of 14th week.

Up to date results

This post is a continuation of the posts where I wrote about my progress following Intermittent Fasting eating pattern. I remind you that my end goal is a body fat of 15 %. Today I will provide a status update at the end of the 14th week.

This week I had a flexible eating window, which on average was 6 hours long. And on average I ate two meals in that eating window.

My current weight as of 2022-09-16 is 76.8 kg (169.3 lb) and body fat 24.4 %.

  • Weight loss so far: 30.4 pounds (13.8 kg)
  • Body fat loss so far: about 5.6 %

Legend

  • Fast Hours stands for how many hours I do not eat anything except for drinking water, black coffee or tea (no milk or sugar).
  • Eating window hours stands for the hours where I have two meals. I try, quite successfully, to have no snacks between the meals.

Same information as a chart

Detailed weekly regimen

  • Here come this 14th week statistics. As you can see weight fluctuates during the week, which is expected.
  • What’s important that week over week there is a tendency for weight to decrease.

Legend

  • l – lunch

Useful references

Books

Satchin Panda’s book on Circadian Rhythms and how they influence our health in general and our weight in particular.

Video

Fasting for health and longevity with Dr. Jason Fung, MD — Diet Doctor Podcast

Keto and Intermittent Fasting go hand in hand

Recently I’ve finished reading The Case For Keto book by the science journalist Gary Taubes. Previously, I read his very interesting book about the history of sugar consumption and its dangers. That book was The Case Against Sugar. So it was an easy decision to buy The Case For Keto since I knew that the book couldn’t be bad. My intuition was correct. He’s latest book is indeed informative, interesting and most importantly could help people make healthier choices in life and get rid of obesity and Type 2 Diabetes following Low Carb High Fat/ketogenic eating.

Personally, I was interested in reading this book since I am following Intermittent Fasting regimen for 13 weeks now with great success, losing about 29 pounds (13 kg) so far. For people who don’t know what Intermittent Fasting is it’s an approach to eating when you fast for certain period of time, say 19 hours, and then have an “eating window” of 5 hours where you have all your meals. This is exactly what I practice myself on average. You can read about this in detail in my other posts.

So trying to combine Intermittent Fasting with Keto diet was a natural thought for me. Well, The Case For Keto sounded like a good book to provide me some tips on how to incorporate Keto diet into my eating pattern.

This book starts with a historical context of how Low Carb High Fat diet was conceived and how it went from fame to oblivion in the middle of twentieth century. Actually, that part was a little bit boring for me, maybe, because it has a repetitive topics covered again and again. I even thought of giving up on reading. But, I tend to finish books that I start reading especially books by authors that I value. And I was right, starting from Chapter 4, Side Effects it became better and then excellent. Gary Taubes was able to describe clearly how people become obese, what foods cause obesity, and why eating Low Carb High Fat diet can actually help obese people to get lean again and even revert Type 2 Diabetes eating this way.

The main issue I have with the Keto diet promoted in this book is the fanatical insistence on abstaining from almost any carbs. As an Intermittent Fasting practitioner I understand how and why it works and I can say that If you do Intermittent Fasting while eating real food during eating window you do not need to be a Keto fanatic and eat almost no carbs. Clinical and scientific research shows that Intermittent Fasting works because when you fast your blood glucose level becomes very low, as a consequence, insulin level goes down too. Then after about 12 hours glycogen is depleted completely in the liver and body switches to turning fat into ketones which are used as a primary energy source by the body. If you’ve noticed there is no word here about not eating carbs. So you do can eat carbs, it will only influence the time that it will take for the body to deplete glycogen in the liver. So say you ate a couple of apples, than you’ve got more glycogen and it will be depleted by the body after 14 hours. No problem, if you fast for at least 16 hours, it means that on hour 15th and 16 your body does switches to burning fat anyway.

But if you only follow Keto diet, indeed, for your body to switch to ketosis you need to adhere to strictly eating as little carbs as possible for the body to start using fat as a fuel.

Apart from this, the book provides a lot useful advice and information that can be helpful for people who want to get healthier and lean. By the way Gary mentions in the book that from 2017 he himself transitioned to do Intermittent Fasting by skipping breakfasts and eating Keto diet in the eating window. Which is interesting to say the least.

All in all, the book is worth reading if you are unsure about Keto diet and want to know more about it. Who knows maybe the advice in it will surprise you and change what you it forever.

Intermittent Fasting works. End of 13th week.

Photo by Roberta Sorge on Unsplash

Up to date results

This post is a continuation of the posts where I wrote about my progress following Intermittent Fasting eating pattern. I remind you that my end goal is a body fat of 15 %. Today I will provide a status update at the end of the 13th week.

This week I had a flexible eating window, which on average was 4 hours long. And on average I ate two meals in that eating window.

My current weight as of 2022-09-09 is 77.4 kg (170.6 lb) and body fat 24.6 %.

  • Weight loss so far: 29.1 pounds (13.2 kg)
  • Body fat loss so far: about 5.4 %

Legend

  • Fast Hours stands for how many hours I do not eat anything except for drinking water, black coffee (no milk or sugar) or tea (no milk or sugar).
  • Eating window hours stands for the hours where I have two meals. I try, quite successfully, not to have any snacks between the meals.

Same information as a chart

Detailed weekly regimen

  • Here come this 13th week statistics. As you can see weight fluctuates during the week, which is expected.
  • What’s important that week over week there is a tendency for weight to decrease.

Legend

  • l – lunch

Useful references

Video

This video is unrelated to fasting, but it’s a funny one about posture myths.

Intermittent Fasting works. End of 12th week.

Photo by Clay Banks on Unsplash

Up to date results

This post is a continuation of the posts where I wrote about my progress following Intermittent Fasting eating pattern. I remind you that my end goal is a body fat of 15 %. Today I will provide a status update at the end of the 12th week.

This week I had a flexible eating window, which on average was 6 hours long. And on average I ate two meals in that eating window.

My current weight as of 2022-09-02 is 78.3 kg (172.6 lb) and body fat 24.9 %.

Legend

  • Fast Hours stands for how many hours I do not eat anything except for drinking water, black coffee (no milk or sugar) or tea (no milk or sugar).
  • Eating window hours stands for the hours where I have two meals. I try, quite successfully, not to have any snacks between the meals.

Same information as a chart

Detailed weekly regimen

  • Here comes this 12th week statistics. As you can see weight fluctuates during the week, which is expected.
  • What’s important that week over week there is a tendency for weight to decrease.

Legend

  • l – lunch

Useful references

Books

Swallow This book by Joanna Blythman is about processed food industry and its secrets.

Video

The Case For Keto with Gary Taubes

Intermittent Fasting works. End of 11th week.

Up to date results

This post is a continuation of the posts where I wrote about my progress following Intermittent Fasting eating pattern. I remind you that my end goal is a body fat of 15 %. Today I will provide a status update at the end of the 11th week.

This week I had a flexible eating window, which on average was of 6 hours. And on average I ate two meals in that eating window.

My current weight as of 2022-08-26 is 78.5 kg (173.0 lb) and body fat 25.0 %.

WeekFast hoursEating windowWeightFat percentageWaitsWaist to height ratioBMI
116890.6 kg (199.7 lb)30.0 %N/AN/A27
217787.6 kg (191.8 lb)28.7 %100 cm0.5526.4
318686.6 kg (190.9 lb)28.3 %99 cm0.5426.1
419585.1 kg (187.6 lb)27.7 %98 cm0.5425.7
519584.0 kg (185.2 lb)27.3 %95 cm0.5225.4
620482.4 kg (181.7lb)26.6 %97 cmN/AN/A
720481.1 kg (178.8 lb)26.0 %94 cmN/AN/A
819579.9 kg (176.1lb)25.6 %N/AN/AN/A
920479.6 kg (175.5 lb)25.5 %N/AN/AN/A
1018679.2 kg (174.6 lb)25.4 %N/AN/AN/A
11
2020-08-26
18678.5 kg (173.0 lb)25.0 %N/AN/AN/A

Legend

  • Fast Hours stands for how many hours I do not eat anything except for drinking water, black coffee (no milk or sugar) or tea (no milk or sugar).
  • Eating window hours stands for the hours where I have two meals. I try, quite successfully, not to have any snacks between the meals.

Detailed weekly regimen

  • Here comes this 11th week statistics. As you can see weight fluctuates during the week, which is expected.
  • What’s important that week over week there is a tendency for weight to decrease.

Legend

  • l – lunch

Useful references

Books

Fat Chance is a book by Robert Lustig, M.D., M.S.L. This book is somewhat similar to the Metabolical, but it focuses mostly on the dangers of sugar and processed food consumption.

Video

This good video features Dr Sarah Hallberg, who passed away recently. RIP.

Reversing Type 2 diabetes starts with ignoring the guidelines | Sarah Hallberg | TEDxPurdueU

Intermittent Fasting works. End of 10th week.

Photo by Jana on Unsplash

Up to date results

This post is a continuation of the posts where I wrote about my progress following Intermittent Fasting eating pattern. I remind you that my end goal is a body fat of 15 %. Today I will provide a status update at the end of the 10th week.

This week I had a flexible eating window, which on average was of 6 hours, since this week it was a vacation week. And on average I ate two meals in that eating window.

My current weight as of 2022-08-20 is 79.2 kg (174.6 lb) and body fat 25.4 %.

WeekFast hoursEating windowWeightFat percentageWaitsWaist to height ratioBMI
116890.6 kg (199.7 lb)30.0 %N/AN/A27
217787.6 kg (191.8 lb)28.7 %100 cm0.5526.4
318686.6 kg (190.9 lb)28.3 %99 cm0.5426.1
419585.1 kg (187.6 lb)27.7 %98 cm0.5425.7
519584.0 kg (185.2 lb)27.3 %95 cm0.5225.4
620482.4 kg (181.7lb)26.6 %97 cmN/AN/A
720481.1 kg (178.8 lb)26.0 %94 cmN/AN/A
819579.9 kg (176.1lb)25.6 %N/AN/AN/A
9
20479.6 kg (175.5 lb)25.5 %N/AN/AN/A
10
2020-08-20
18679.2 kg (174.6 lb)25.4 %N/AN/AN/A

Legend

  • Fast Hours stands for how many hours I do not eat anything except for drinking water, black coffee (no milk or sugar) or tea (no milk or sugar).
  • Eating window hours stands for the hours where I have two meals. I try, quite successfully, not to have any snacks between the meals.

Detailed weekly regimen

  • Here comes this 10th week statistics. As you can see weight fluctuates during the week, which is expected.
  • What’s important that week over week there is a tendency for weight to decrease.
  • Also, you may notice that I do eat processed food. This week especially, since it was a vacation week.

Useful references

Video

  • Jeremy Ethier has an interesting channel about fitness advice. His advice below about losing belly fat is useful, but since he has a dogmatic education he reiterates Calories In – Calories Out theory, which is wrong. But apart from this it’s worth watching.

  • The Goal Guys, who are Canadians have this interesting video about what to eat. Again there is this Calories In vs Calories Out hypothesis. But if you ignore it the advice in this video is aligned with Intermittent Fasting suggestions about what to it in the eating window.

Intermittent Fasting works. End of 9th week.

Up to date results

This post is a continuation of the posts where I wrote about my progress following Intermittent Fasting eating pattern. I remind you that my end goal is a body fat of 20 %. Today I will provide a status update at the end of the 9th week.

This week I switched back to 20 hours fast and 4 hours eating window, since I already get used to and have no problem doing it. And on average I ate one and a half meal in that eating window.

My current weight as of 2022-08-12 is 79.6 kg (175.5 lb) and body fat 25.5 %.

WeekFast hoursEating windowWeightFat percentageWaitsWaist to height ratioBMI
116890.6 kg (199.7 lb)30.0 %N/AN/A27
217787.6 kg (191.8 lb)28.7 %100 cm0.5526.4
318686.6 kg (190.9 lb)28.3 %99 cm0.5426.1
419585.1 kg (187.6 lb)27.7 %98 cm0.5425.7
519584.0 kg (185.2 lb)27.3 %95 cm0.5225.4
620482.4 kg (181.7lb)26.6 %97 cmN/AN/A
720481.1 kg (178.8 lb)26.0 %94 cmN/AN/A
8
19579.9 kg (176.1lb)25.6 %N/AN/AN/A
9
2022-08-12
20479.6 kg (175.5 lb)25.5 %N/AN/AN/A

Legend

  • Fast Hours stands for how many hours I do not eat anything except for drinking water, black coffee (no milk or sugar) or tea (no milk or sugar).
  • Eating window hours stands for the hours where I have two meals. I try, quite successfully, not to have any snacks between the meals.

Some resources to reference

Books

I’ve just finished reading The Every Other Day Diet book by Dr Krista Varady. This books is about Alternate Day Modified Fasting where you eat 500 calories on a fast day and eat whatever and how much you want on a feast day.
Overall, if you ignore all the wrong stuff about Calorie In – Calorie Out theory and an advice to eat low-fat food sprinkled throughout the book, the book has plenty of sound scientific advice rooted in research papers.

Also, this fasting regimen works as good as a usual Intermittent Fasting. It just happened that even though Krista Varady has no clue how fasting really works by mere chance she found a regimen that causes weight loss and other health benefits.

To get a proper scientific explanation why such fasting regimen and others work watch a couple of videos by Dr Jason Fung. Also check scientific papers by Prof Mark Mattson on Intermittent Metabolic Switching in which he explains the workings of Intermittent Fasting on a cellular level.

You Tube video

  • An interview with Dr Jason Fung about Intermittent Fasting and more.

Do it yourself. Write your own book.

Photo by Eugen Str on Unsplash

Quite frequently, I find myself curious why there aren’t that many books that will be interesting for me to read. Books that will be captivating, informative and inspiring. If you have the same feeling from time to time, then I think I have an answer for you.

Have you ever considered writing such a book yourself? Do you think that it’s even possible? It seems to me that it’s not only possible, but actually doable. In this post I’ll describe a couple of ways it can be done.

First of all, I’ve never written a book. So you may be thinking do I even entitled to give an advice about writing a book. Well, it’s a good question. Even though I haven’t written a book yet, I have this blog from 2013 and since then written a number of posts. So I have some understanding about what amount of effort will be required to work on an actual book.

Before describing how you can write your first book I’d like to emphasize that the type of book I envision is not a fictional book. I think it’s much easier to write a technically oriented book, which will be used by readers as a kind of manual. I have three examples to give you. I was personally involved in two of the examples.

Since writing a technical book is the easiest way of writing your first book, in my opinion, that’s talk about such book types.

Back in 2011 after I graduated I started to work as a software testing engineer at HP Indigo Division company. Working with software developers I realized that I want to write code instead of testing it. To make that transition possible I started to work through programming courses at Pluralsight online learning website. Actually, I took more than two dozens of courses there. C++, C#, JavaScript, Android development there were quite a few good courses at Pluralsight. One of the authors at Pluralsight that stood out to me was John Sonmez. Thanks to his courses I was able to get some very important advices that are still useful to me until this day.

Well, why I write that much about Pluralsight and John? It’s because John Sonmez not only had the most courses at Pluralsight at the time he also had a very popular blog called Simple Programmer. There he wrote a number of blog posts a week about software programming related topics. Lo and behold John’s first book Soft Skills: The software developer’s life manual was a compilation of the blog posts he wrote for Simple Programmer. Do you see where I am heading here? That’s right. Having a blog where you write your thoughts in a form of a post can be a springboard to your own first book.

Now that I write this, I recall that actually, my first encounter with this approach to writing a book happened in 2012 when I searched for books about C++ programming and by a mere chance I came across Alex Allain’s website about C++, Cprogramming.com. This website contains a number of tutorials about C and C++ programming. But in addition to this Alex wrote a book that was based on the tutorials from the website and the book is Jumping Into C++.

There is an interesting story about that book that I can’t help but tell you. When I started to read that e-book and do all the exercises in it I noticed that there were a number of spelling mistakes and also bugs in the code. So I decided to contact Alex and notify him about the issues. Also I suggested him that I can provide him with all the errata that I find along the way. Well, thanks to this I was able to establish a working relationship with Alex and was mentioned as one of the contributors to the overall quality of the book. This is how thanks to Alex’s helpful book I started on a road of becoming a DIY technical editor.

Returning to the main topic of the post, first Alex Allain wrote a number of helpful tutorials about C and C++, later he used them to write his first book on C++ programming. John Sonmez used his blog posts from Simple Programmer to write his first book on soft skills in software development.

And now, we come to the third example, in which I was involved quite a lot. This example, you guessed, follows the same type of an approach where first you write blog posts on a technical subject before starting to write a book on that same subject.

This time we are talking about Machine Learning Mastery website. In 2016 I started to get interested in Deep Learning, which is a subset of Machine Learning. Back in 2016 a new hype cycle about Machine learning revolution started. This time, as I’ve mentioned, it was a Deep Learning flavor. While looking for a resources on the subject I came across a blog post at Machine Learning Mastery website. The main author and the owner back then was Jason Brownlee who is an expert in Machine Learning.

The first e-book I bought from Jason was Deep Learning With Python which I found very helpful and straightforward. I bought a number of other books from the same website. As with the Alex’s book on C++, Jason’s book had a number of spelling and programming mistakes that got me thinking. So as previously, I contacted Jason and provided him with a list of issues I found. Jason was happy with my suggestions and as a consequence I became one of the technical reviewers/ editors for Machine Learning Mastery books. Since then I’ve reviewed more than 10 books on the subject for MLM.

Again, John’s, Alex’s and Jason’s approach to writing first and consecutive books was to write blog posts first and then compile them into a whole blown book. Since it was a technical subject that they wrote about, the book in essence was a collection of tutorials, which was much easier to write than a fictional book. Fiction or non-fiction for that matter is much more difficult to write in comparison to a manual about programming in my opinion.

One more, thing. To be able to write a blog post not mentioning a book, there has to be a topic that is close to your heart. A topic that excites you and makes you want to share your excitement with other readers. Otherwise, I hardly doubt there will be any good in attempting to write anything at all. I can tell it by looking at the most read posts at this blog. The most viewed posts were the ones that I cared a lot, the ones in which I shared useful and helpful information, the ones that described things I was personally involved in.

Now, the main question is shall you write a book?

Also, should I write a book myself?

Take care.

Intermittent Fasting works. Beginning of 8th week.

Photo by Georg Niggli on Unsplash

Up to date results

This post is a continuation of the posts where I wrote about my progress following Intermittent Fasting eating pattern. Today I will provide a status update at the beginning of the 8th week.

The projected weight and body fat for the 7th week were

  • 80.7 kg (178.35 lb), and 25.9 % respectively. What actually happened check in the table below.

My current weight as of 2022-08-03 is 79.9 kg (176.1 lb) and body fat 25.6 %.

WeekFast hoursEating windowWeightFat percentageWaitsWaist to height ratioBMI
116890.6 kg (199.7 lb)30.0 %N/AN/A27
217787.6 kg (191.8 lb)28.7 %100 cm0.5526.4
318686.6 kg (190.9 lb)28.3 %99 cm0.5426.1
419585.1 kg (187.6 lb)27.7 %98 cm0.5425.7
519584.0 kg (185.2 lb)27.3 %95 cm0.5225.4
6
20482.4 kg (181.7lb)26.6 %97 cmN/AN/A
720481.1 kg (178.8 lb)26.0 %94 cmN/AN/A
8
2022-08-03
19
579.9 kg (176.1lb)25.6 %N/AN/AN/A

Legend

  • Fast Hours stands for how many hours I do not eat anything except for drinking water, black coffee (no milk or sugar) or tea (no milk or sugar).
  • Eating window hours stands for the hours where I have two meals. I try, quite successfully, not to have any snacks between the meals.

Some resources to reference

YouTube Video

The Root Cause: In Search Of A Core Explanation

 

Photo by Tamara Gak on Unsplash

© Andrey Cheremskoy, 2022-07-30

What did cause this?

Not once when faced with a problem we tend to come to a superficial conclusions that may be far away from the underling causes of the issue. This can be seen in almost any human endeavor, particularly in scientific research, in engineering, such as software programming or electronics, in medicine etc. Hence, comes the need for finding a root cause of the problem which allows to come up with a core explanation of the phenomenon at play.

There are a number of ways to uncover a root cause of the problem, for example there is a Root Cause Analysis (RCA) techniques that provide heuristics of how to search for a possible root cause or causes of the issue at hand. Ishikawa diagrams also known as fishbone diagrams is one such example of using root cause analysis that is used to uncover potential causes of certain events and it is used in industry for quality control.

Some examples

As it was mentioned root cause analysis is very useful in engineering, such as hardware development and software programming. In these fields it’s rarely the case that a systems that was implemented works for the first time it is used. Probably, you’ve heard about the phrase Smoke Testing, which is used in IT world, but it comes from electrical engineering. And it is not a coincidence that it mentions smoke, since it’s almost always the case that a system will behave in an erratic manner when used for the first time.

For example, software programmers are known to use Debugging Tools in search for defects in software, which are informally known as bugs. And Quality Control engineers, or software testers find and report these bugs as a way of living. The same is true about hardware, where even a small part, such as resistor that goes awry can cause a whole module to fail in unexpected manner.

When root cause can be misleading?

It is then reasonable to ask whether the existing root cause is the only one possible to explain the issue? This is a good question. It happens that sometimes due to an existing status quo among experts we may tend to think that the root cause is known very well and there is no need to look for it any longer. This is a dangerous situation and it happened a lot throughout human history when experts insisted that there is no other root cause and hence there is no need to search for one.

For example, physicists in the end of 19th century believed that there is nothing new left to discover in physics and what’s left are small unresolved phenomena, but then came the mystery of the black body radiation which was a door into quantum mechanics physics of 20th century.

Another example is from medicine. It was long accepted that the root causes of obesity were the larger number of consumed calories over expanded ones and a lack of exercises, while we now know that a true root cause was a high level of insulin hormone, which was caused by frequent meals and high consumption of processed food, particularly sugar.

Conclusion

In summary, it is important not only to strive to find the root cause of an issue it is also important to check whether an existing explanation of the phenomenon is the one that explains all available evidence in the best possible way.