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Archive for September 10th, 2019

Delay, Don’t Deny”  (2017©)  —  book review
Today’s book is “Delay, Don’t Deny“, written by Gin Stephens.  The book was loaned to me by my sister while we were visiting for the Labor Day BBQ at her house.  The book is sub-titled: “Living an Intermittent Fasting Lifestyle“.   Basically, the book is a cheer-leading exercise for the “One-Meal-A-Day” (OMAD) intermittent fasting protocol which the author feels should be adopted not as a “diet”, but as a “lifestyle”.  In other words, once you start, you can’t go back.  The author’s claim goes beyond that.  She believes the benefits will be so obvious to you that you will choose to never go back (to your old eating habits / lifestyle).
The book is very short – only 155 pages.  It is written in a very friendly and easy to read style with short chapters and a few photos thrown in.  I would estimate a reader could speed through this book in a day (evening) if you were motivated to just sit still.  It took me a couple of days to get to it and then I read a couple of chapters a night before turning off the light.
In full disclosure:  I turned my sister on to Alternate Day Fasting, which is one form of intermittent fasting, so I am already a “true believer”.  I believe in fasting as a jump start to a healthier lifestyle and have done strict veggie broth fasts and veggie / fruit juice fasts of various duration’s over the last thirty-five years.  I have tried (and consider myself still on) an alternate day fasting protocol and it was working for a couple of weeks before “life” got in the way.  Besides my excuses, I feel the ADF or “modified ADF”  (MODF)- which is what I am / was trying – is a workable lifestyle for me.  Prior to reading this book, this (a MODF) is what I was planning to return to when I finish my current (12 completed days) veggie-juice / blended fast.  After reading this book, I think I will substitute the OMAD for the MADF.
So, what is a one-meal-a-day fasting lifestyle?  According to the author, you can eat anything you want and as much as you want, but only for / at one meal a day.  You have a window for eating each day.  The window may be as long as eight hours or as short as one hour.  The remaining hours in the day, you are fasting.  “Fasting” means water, black coffee or unflavored green or black tea.  No sweeteners.  No creamers.  The more common windows are: “8/16”, “6/18” and “4/20”.  This varies from the traditional alternate day fasting in that with OMAD, you do eat EVERY day.  In the ADF, you eat no more than 500 calories (female) or 700 calories (male) on your “fasting” days and you eat whatever you want (whatever you normally eat) on the alternate eating day.  An eating window is also recommended for both the ADF and the MADF.  In fact, many proponents suggest you water fast on occasion just to super-charge the process.  The water fast is also frequently added to the “5:2” version of the ADF.  In the 5:2, you eat within an eight hour window five days a week and then water fast for two days.  You can pick the two days and they don’t have to be consecutive days – just any two out of the seven day week.  The 5:2 is briefly mentioned in the book, but the author does not favor it.
The author does not discuss sleeping, but this is a critical part of the ADF protocol.  You are expected to get 7 to 8 hours of continuous sleep each day for the ADF protocol.  This is where I definitely have a problem with ADF.  I typically can only manage six hours and almost never get over seven.  This is mostly a bad “lifetime” habit of mine.  As it’s not mentioned in the book, I guess the author doesn’t feel it’s that critical for OMAD.
The strength of this book is its approachability, both in ease of reading and in terms of the protocol.  She says:  “Try it.  You’ll like it!”  In fact, she believes you’ll like it so much, you’ll feel comfortable dropping it for special occasions (vacations, holiday weekends, Christmas, etc.) and then you’ll recognize you are out of sync with your body and want to drop back into the protocol.
The book has a particularly useful section listing the author’s favorite books (15) about alternate day fasting and intermittent fasting.  The author says these books contain all the science which she has chosen not to include in her own book.  She writes a paragraph or so on why each book is recommended.  Many of the authors of these books I was already familiar with from watching their videos on YouTube.
Final recommendation:  Very highly recommended!!  I fully intend to give this protocol a go whenever I finally come off of my current blend fast.  I will be sure to include updates in future posts.
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On This Day In:
2018 Here And Hope
2017 Choose
2016 All I Ever Wanted
2015 Compassionate Toward Yourself
2014 All And None
2013 Voices In The Dark
2012 Does Uncommonly Flexible = Flip-Flopping?
2011 A Modest Review Of A Modern Day Classic
Encouragement Is The Path To Immortality
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The end of day twelve and the morning of day thirteen…
Morning weight: 355lbs. (on Day 13)
I am same / down “0/18”.  As in, 0lbs down from yesterday and 18lbs down from my fasting start weight: 373lbs (the morning of Day 1).
This is the day most folks trying to lose weight dread.  The pause…  Is it the start of a gain?  Just a one day / one off, or an actual plateau?  Did I do something different yesterday?  Was I simply standing differently on the scale?  And, so it goes…
I’m afraid most of the time, there simply is no reason for a one-day pause (assuming that’s what this is).  It could be anything from a slight change in water retention to the body simply saying enough is enough for now.  As mentioned in a prior fasting post, the human body is not only a complicated system, it is a complex system with hundreds of factors interacting with each other in the process we call life / living.  In any case, only time (a few days) will tell…  Pause or plateau…
One of the things I’d forgotten about was (for me) the main difference between juicing and blending (particularly with a thick / hearty blend) is when juicing, after a few (three or four) days your stomach settles down to getting a limited amount of calories with almost no substance / roughage.  Effectively, this means you stop getting the persistent sensation of:  “I want to eat and I want to eat NOW!!”  You settle into a “I’m tired” or “I’m energized” kind of toggle-state.  When you’re blending this doesn’t happen.  The blend tells your stomach there is more to come and your stomach tells your mind:  “Now!!”  At least this is how I feel when I do blending.  And this is what I went through the day (Day 12) with – thinking about food.
Today (Day 13), I’m trying to nip this in the bud by having my blend earlier and more consistently throughout the day.  I’ll just have to see how it goes…  At this point, I’m only two days (today and tomorrow) shy of a full two weeks, so I am momentarily setting aside my “one day at a time” attitude and pushing to finish the week.  If I make it easily, I may continue day to day.  If not, I’m intending to switch to Intermittent Time Fasting.  I’m thinking of going straight to a “6/18” window with “one” meal a day (OMAD).  My understanding of this is “one meal” is not one eating session.  It is one “meal”.  You get a “snack” to break the fast (typically an egg, a piece of fruit or a handful of nuts), you then get your one “full” meal where you can eat as much as you want and anything you want, and then you have the option of another snack before your daily window closes.  The meal is usually timed at two hours before your eating window closes and the final snack is usually in the last fifteen minutes before the window closes.  On a 6/18 with a window of 1pm to 7pm, this means “break fast” between 1pm and 1:30pm, full meal about 5pm through 6pm and the second snack at 6:45pm.  During the fast period, you can only have water, black coffee or unsweetened / unflavored tea (green or black).
I must admit, I am looking forward to trying this “new” (to me) version of eating / fasting.  This is what my sister has been doing and she says she is having good results.  And so it goes…
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On This Day In:
2018 Here And Hope
2017 Choose
2016 All I Ever Wanted
2015 Compassionate Toward Yourself
2014 All And None
2013 Voices In The Dark
2012 Does Uncommonly Flexible = Flip-Flopping?
2011 A Modest Review Of A Modern Day Classic
Encouragement Is The Path To Immortality

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Slow down and enjoy life.  It’s not only the scenery you miss by going too fast; you also miss the sense of where you are going and why.
  —  Eddie Cantor
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On This Day In:
2018 Here And Hope
2017 Choose
2016 All I Ever Wanted
2015 Compassionate Toward Yourself
2014 All And None
2013 Voices In The Dark
2012 Does Uncommonly Flexible = Flip-Flopping?
2011 A Modest Review Of A Modern Day Classic
Encouragement Is The Path To Immortality

Read Full Post »

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