Weight: 160.5 lb (72.95 kg)
Waist circumference: 35¼ inches (89.5 cm)
Transgressions: not eating as much fish as I should, and ate 2-3 fl oz of barbecue sauce having unknown carb content
Exercise: none
Comments
Down 1.5 lb (0.68 kg) for the week. Starting weight September 1 was 170 lb (77.3 kg). Down a total of 9.5 lb (4.32 kg) over four weeks.
Another 3-day out-of-town trip interfered with calorie counting and nutrient analysis since I was away from my computer. But remember, the Ketogenic Mediterranean Diet doesn’t require calorie counting. I’m just doing it for scientific purposes. I fully expect at some point I will stop losing weight, and I want to know my daily caloric intake at that point. Will it rise to the 2,200-2,400 range, which I believe to be my baseline?
I saw an interesting documentary on the Atkins diet posted by Dr. Dan at Darwin’s Table. Dr. Dan is a paleo diet advocate. From the documentary, apparently produced in the UK, I learned that feeling “peckish” means you are “somewhat hungry” (also means irritable) and a “stone” equals 14 pounds (6.4 kg). The sound track reminds me of the Austin Powers movies.
If you like barbecue and are ever in Wikiup, Arizona, USA, don’t miss “Eat at Joe’s Barbecue.” It’s Texas-style BBQ. Best barbecue brisket and ribs I’ve ever had outside of Texas.
I watched my wife and daughter eat ice cream at Baskin-Robbins, and had, surprisingly, no temptation. I love BDR ice cream. I ate 20 grams of Lindt dark chocolate with them instead. I saw some sugar-free ice cream, so I asked the clerk, “Do you have nutritional analysis info on that?” She replied, “Sir, this is an ice cream store…”
This is a typical days’ food:
- Breakfast: eggs and meat (beef, sausage, bacon, or ham). I fry eggs in olive oil or butter. Occassionally sauté tomatoes or onions in olive oil.
- Lunch and Dinner: Salad dressed with extra virgin olive oil vinaigrette, with added fish (usually canned) or chicken.
- Glass of red wine with dinner.
- Snack: Nuts, cheese, or both.
Daily average nutrient analysis for four days:
- Macronutrients as percentage of total energy: 7% carbohydrate, fat 59%, protein 26%, alchohol 8%
- Digestible carbohydrate: 25 g
- Fiber: 9 g
- Calories: 1650
- Looking at % Daily Values for a 2,000 calorie diet, this diet may be deficient in vitamins and minerals: C, D, E, thiamine, B6, folate, pantothenic acid, iron, manganese, magnesium, potassium, sodium, copper, and calcium. [However, I am taking two Centrum multivitamin/multimineral supplements plus extra vitamin D 400 IU, which would correct nearly all of these, as discussed at my Week 2 Recap.]
I am starting to miss my sweet carbohydrates, like Reese’s Peanut Butter cups, apple pie, and ice cream. My birthday is coming up. What . . . No cake? It’s time to think about a “cheat day,” perhaps once a month. The Advanced Mediterranean Diet has one every two weeks.
-Steve
Diabetic Mediterranean Diet 