PITTSBURGH (FFD) - I have been super busy for the past several weeks and have not had much time to update the FFD. Rest assured this is not because I was unhealthy.
Surprisingly, I have held steady.
I have maintained my weight heading into the new year and for me, I take that as a victory. Plus, I read that most people gain weight in December, some as much as 5 or 6 pounds.
I am then inspired.
If I can maintain my weight in December, with all the trappings of the holidays around me, then I can lose weight this come spring. That I aim to do, especially with a new tweak to my intermittent fasting Daily Gameday Objective.
“Intermittent Fasting X” or “IF X”
What is IFX? Well the IF stands for “intermittent fasting” and the X stands for like Xs and Os I suppose. Wait, it stands for the fact that on any given day I might do a variety of common IF plans, so the X is a variable. Some of the most common versions of intermittent fasting are the 20:4, also known as the Warrior’s Diet, or the One Meal A Day (OMAD) approach, which is 23 hours of fasting and 1-hour of eating, and then there is most accessible of the intermittent fasting lifestyles, the 16:8 or Lean Gains approach. On the last, you get a very generous window of 8 hours to consume your food for the day.
So X marks the spot, or day. Depending on what the day is going to throw at me, I pick which IF is up to the task. When I am in a routine, and working from the office, picking the kids up, going to the gym at night, I can very well do a 20:4 and even a 23:1. However, when I am traveling or it is my birthday or big picnic, the 20:4 is out the window. On those special event days, I will now enable myself to set my goal as a 16:8.
Now if I can’t celebrate in 8 hours on any given day, then I deserve to be a fat whale. Even on vacation, I think I can do a 16:8.
So in terms of my Daily Gameday Objective, I am going to plan the week and pick which versions I will do on which days. If I am successfully, I get a touchdown and if not, I will give one up. '
Dealing with Events - “Trap Games”
On holidays and any special event days where there will be food, my goal is plan and do a 16:8. The only guideline is I will only do a maximum of 3 16:8s a week. On other days, I will do 3 20:4 fasts and commit to at least 1 23:1 OMAD fast.
Pros and Cons
The pros are I hate counting calories. I can do it for about a week or so, then I get depressed. So I don’t have to do that. I also like to identify days where I go the extra mile. As such, on 23:1 days I will use “dark green” color if I am successful. I will also denote dark green days as those where I do a 23:1 despite the IF picked for that day. Say I have a 20:4 planned and I do a 23:1, then I will use the dark green color but the point count remains the same.
The 16:8 also gives me a way to manage special events without giving up completely. I want to guard against the all or nothing at all approach this time. On previous DGOs, if I missed the goal, then I had a tendency to totally go hog wild since the goal was missed. This way, I can still score and manage the game.
So what are the cons? I suppose this could make the diet too easy. But, I think if I stick to this religiously, it will work. So, that is my new DGO plan, the IFX. I plan to do this from now until the pool opens in May.