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How to run your computer on free software. A list of recommended programs together with of advice on how to use them.
b l o g

I am presently using the diet myself.
This is a log/diary of my experiences and results.

As I started this blog I'd been following the diet for about 6 weeks. I'd lost 4 inches off what passes for my waist and could now fasten my old motorcycle jacket (the annoyance which started me down this road again). I don't really know how much weight I've lost 'cos I didn't start weighing myself until about 2 weeks ago. In the measured 2 weeks I've lost 12 lbs (5Kg), rather more than I would have expected. Over the total 6 weeks I guess about 30 lbs (14Kg).

Why am I having to do this a second time? I think I'll tackle that one later.
Tuesday
24Mar15

day:
238

weight:
  253lbs
  18st 01lbs
  115Kg

loss:
  11lbs

cumulative:
  63lbs
  (77lbs)

waist:
  48in

bp:
  127/74mmHg

hr:
  65bpm

o2:
  99%

fat:
  44%

water:
  36%

muscle:
  23%

fat(c):
  33%

subjective:
No hunger 'pangs' and not feeling particularly hungry. Noticing a definite spring in my step since I hit 18 stones. Also a willingness to walk to places that wasn't there before. Still, Spring is here now and my 64 year-old sap is once again rising(!), you'd think it would be fed up with it by now but here we go again... In general I have no health complaints at all.

food:
My diet hasn't changed, well in the goove and I don't have to think about the food I buy too much. I now eat very small amounts of carbohydrates. It is expensive to buy low fat meat but for the moment at least I can do it and it seems a good investment. During the week I have a basic set of foods plus occasional changess for when the mood strikes. On Sunday I have a good cooked meal. Still making a point of drinking lots of water.

objective:
11lbs weight loss over four weeks - good progress. A bit surprised 'cos I didn't think I'd lost that much. In fact I weighed myself again the next day (25th) to check and I got 17:13 so no complaints there.

Pulse O2:
I'm still using the Withins Pulse, the numbers for pulse and O2 come from it. The supporting apps work well. It's now called the Pulse Ox, because another company complained about the original name.

Electronic scales et al:
I'm the proud(?) owner of an electronic scale. I was amused by the figures for bodyfat, water and muscle percentage so I purchased a set of bodyfat calipers for the grand sum of £1.64(UKP). I don't think the caliper-derived bodyfat figure is any more accurate but I include it on the left as fat(c) using the Siri fomula.
Tuesday
24Feb15

day:
210

weight:
  264lbs
  18st 12lbs
  120Kg

loss:
  5bs

cumulative:
  52lbs
  (66lbs)

waist:
  48in

bp:
  123/83mmHg

hr:
  68bpm

o2:
  98%

fat:
  46%

water:
  34%

muscle:
  21%

subjective:
No hunger 'pangs' and not feeling particularly hungry. Still noticing the benefits of 8 hours of sleep. My balance problems seem (once again) to be a thing of the past.

food:
Still keeping to an 80% protein diet, with most of the carbs in a Sunday special meal. Cooked another beef Vindaloo last Sunday (complete with potatoes but no rice) it was great. I use Keith Floyd's recipe for Goan Vindaloo but with many fewer dried chillis. It may not be authentic but its quite delicious. I must try to get hold of his Indian book. Still drinking lots of water.

objective:
5lbs weight loss over three weeks - again solid progress bearing in mind there's no hunger and little exercise involved (but there is a weekly curry!). Still well pleased with present progress. I seem now able to easily walk at a brisk pace on the flat, though I've still a lot of weight to lose. Tried running up the stairs (five flights) at the studio and didn't die but I won't do it again for a while! My general fitness is good, with blood pressure and pulse both low (and getting lower) for someone who takes no formal exercise at all.

Pulse O2:
I'm still using the Withins Pulse, the numbers for pulse and O2 come from it. I may add sleep and steps at a later date if it seems interesting. I have the odd night short of sleep but my normal night is now up to 7:30 (93%) which is up from a start of 5:00 (60%) and I no longer fall asleep in the afternoon.

Electronic scales:
I'm the proud(?) owner of an electronic scale. As well as weighing you it claims to be able to measure bodyfat, water and muscle percentage, I'm including the numbers here more for amusement than because I think they're accurate.
Monday
02Feb15

day:
188

weight:
  269lbs
  19st 2lbs
  122Kg

loss:
  6bs

cumulative:
  47lbs
  (61lbs)

waist:
  49in

bp:
  132/85mmHg

hr:
  72bpm

o2:
  98%

subjective:
No hunger 'pangs' and not feeling particularly hungry. Back in the groove now. Feel great after regularising my sleep pattern, a lot of what I thought was just old age creeping on is now gone.

food:
Sticking to an 80% protein diet, with most of the carbs in a Sunday special meal. Cooked a beef Vindaloo last Sunday (complete with potatoes but no rice of course) it was great. Tomorrow will be a 'Sling' from the book for old times sake.

objective:
6lbs weight loss over four weeks - solid progress bearing in mind there's no hunger involved. Quite pleased with present progress.

Pulse O2:
Purchased a new toy a couple of weeks ago. Its a fitness meter. A combination of pedometer, sleep monitor and wristwatch which also measures pulse and blood oxygen. Made by Withins, it Blutooths to an app in my smartphone and hence to an analysis webapp 'HealthMate' which is accessed from a PC or tablet. The Withins webapp partners with another called 'MyFitnessPal' (erk!) which takes a stab at calculating and recording calories and other nutrients. There's a screengrab of my 'Healthmate' app on the left.

It all sounds blindingly complicated but in practice its been fascinating. The first thing the webapp did was nag me to regularise my sleeping pattern. Which I did. It took about a week to get there but a solid eight hours per day has transformed my life. It feels like waking up after sleepwalking all the time.

I always felt I was getting a reasonable amount of exercise just walking around and that turns out to be the case. Bearing in mind the pulse rate limits for my age (63) and weight, walking at a brisk pace can take me right into the 'intense' band. Which is more than enough. My general fitness is good with blood pressure and pulse both low for someone who takes no formal exercise at all.
Monday
05Jan15

day:
160

weight:
  275lbs
  19st 9lbs
  125Kg

loss:
  2lbs

cumulative:
  41lbs
  (55lbs)
bp:
  125/82mmHg

hr:
  80bpm

wa:
  49in
subjective:
No hunger 'pangs' and not feeling particularly hungry. Much to my surprise I lost two pounds over the year-end festivities, despite not restricting myself at all.

food:
What can I say? Over the two weeks of Yuletide I indulged myself in mince pies, curries and all the other foods I love. I did try not to overdo the quantities and there was very little booze involved. Cooked a good chilli yesterday, normal low-carb recipe except I added a can of red beans instead of the mushrooms and used 500g of low-fat mince. Most enjoyable.

objective:
2lbs weight loss over four weeks - not amazing but better than going up. Quite pleased with present progress. Foot now pretty much sorted so I can walk normally (a bit further and faster) plus my metabolism seems completely back to normal.

Still looking at the causes of gout. Considering the long list of 'associated factors' for gout, a fairly common denominater seems to be that a lot of them cause dehydration. And since gout is the formation of uric acid crystals in the joints it seems that they are more likely to form if solutions are more concentrated. So if nothing else it would be a good idea to keep well-hydrated.

A new year's resolution; 'A pint of water after a salty meal or bottle of booze.'
Monday
08Dec14

day:
132

weight:
  277lbs
  19st 11lbs
  126Kg

loss:
  2lbs

cumulative:
  39lbs
  (53lbs)
bp:
  124/75mmHg

hr:
  88bpm

wa:
  49in
subjective:
No hunger 'pangs' and not feeling particularly hungry. Lost two pounds in two weeks - not a huge amount but I've been trying to kickstart my metabolism after being bedridden. And do it without eating too much. I seem to have managed it now, I can feel warm in a cool room etc.

food:
I did go out to dinner on Saturday night (sweet sauces and sticky rice) which helped with the kickstart but not so much with the carb intake and weight loss. Didn't eat on Sunday, wasn't hungry. Lunch today was smoked mackerel and waldorf salad, I won't eat tonight. Four or five mugs of coffee per day with double cream - trying to cut down on the cream.

objective:
2lbs weight loss over two weeks - not amazing but better than going up. Foot still hurts so not a lot of exercise in the last two weeks. Still trying to keep walking to a minimum. Need to cut down my calorie intake again without putting my metabolism back into 'stavation mode'.

A word about my blood pressure and heart rate as reported here. Typically this is measured shortly after walking a mile and a half and then climbing five flights of stairs. A more normal value for my resting heart rate is 68-71 bpm.
Wednesday
26Nov14

day:
120

weight:
  279lbs
  19st 13lbs
  127Kg

loss:
  6lbs

cumulative:
  37lbs
  (51lbs)
bp:
  114/82mmHg

hr:
  82bpm

wa:
  49in
subjective:
First day back in the studio today. No hunger 'pangs' and not feeling particularly hungry. Lost six pounds in two weeks again - despite the drugs I'm taking. I experimented and found I can easily go for two days without eating, though I still drink my coffee. On the third day I still don't feel hungry but do get very cold and start to shiver.

food:
Lunch was chicken with a pot of tuna and sweetcorn sandwich filler - worked quite well. Fruit salad for pudding. Will skip dinner, I don't get hungry in the evenings now and will not stuff myself with food I don't want. Four or five mugs of coffee per day with double cream - trying to cut down on the cream.

objective:
6lbs weight loss over two weeks - surprisingly good. Not a lot of exercise in the last week. More or less given up eating dinner. Had a bout with Gout again. Narrowing down what causes it for me, I think its soft cheese and letting myself get dehydrated. I had been eating a fair bit of Brie and Camenbert in the preceeding week.
Monday
10Nov14

day:
102

weight:
  285lbs
  20st 05lbs
  129Kg

loss:
  6lbs

cumulative:
  31lbs
bp:
  134/78mmHg

hr:
  80bpm

wa:
  50in
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Lost six pounds in two weeks - can now wear all my old motorcycle jackets except the leather. Feeling great,

food:
Saturday lunch was chicken and smoked cheese and on Sunday I had dinner for lunch and skipped dinner. Dinners were chicken and smoked salmon and then and cold ham and mackerel(?). Four or five mugs of coffee per day with double cream - trying to cut down on the cream.

objective:
6lbs weight loss over two weeks - surprisingly good. Exercise was my usual 2 miles of gentle walking over the course of the day.
Monday
27Oct14

day:
88

weight:
  291lbs
  20st 11lbs
  132Kg

loss:
  7lbs

cumulative:
  25lbs
bp:
  131/80mmHg

hr:
  79bpm

wa:
  52in
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Got bored with writing this thing every day with nothing changing. It works and I tend not to think about it any more. Expect a once a month update or at any time if something significant happens.

food:
Saturday lunch was beef and smoked salmon and Sunday I had dinner for lunch and skipped dinner. Dinners were cold roast chicken and apples. Four or five mugs of coffee per day with double cream - trying to cut down on the cream.

objective:
7lbs weight loss over seven weeks - a little progress. Exercise was my usual 2 miles of gentle walking over the course of the day.
Monday
08Sep14

day:
39

weight:
  298lbs
  21st 4lbs
  135Kg

loss:
  2lbs

cumulative:
  18lbs
bp:
  129/68mmHg

hr:
  85bpm

wa:
  52in
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Overslept this morning but no cramps or tiredness (after I finally woke up that is).

food:
Saturday lunch was chicken and cream cheese and Sunday I had dinner for lunch and skipped dinner. Dinners were pork bellies, onion and mushroom fry-up. Four or five mugs of coffee per day with double cream - trying to cut down on the cream.

objective:
2lbs weight loss - a little progress. Exercise was my usual 2 miles of gentle walking over the course of the day.
Friday
05Sep14

day:
36

weight:
  300lbs
  21st 6lbs
  136Kg

loss:
  0lbs

cumulative:
  16lbs
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Felt great this morning, no cramps or tiredness.

food:
Lunch yesterday was 200g cream cheese, tin cheap meatballs and 200g sliced chicken. Dinner was . Five mugs of coffee yesterday with double cream - must try to cut down on the cream a bit.

objective:
3lbs weight loss - back to where I started.
Thursday
04Sep14

day:
35

weight:
  300lbs
  21st 6lbs
  136Kg

loss:
  3lbs

cumulative:
  16lbs
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Felt great this morning, no cramps or tiredness.

food:
Lunch yesterday was 200g dutch smoked cheese and 200g sliced chicken. Dinner was a tin of haggis eaten cold straight from tin (yum!). Five mugs of coffee yesterday with double cream - must try to cut down on the cream a bit.

objective:
3lbs weight loss - back to where I started.
Wednesday
03Sep14

day:
34

weight:
  303lbs
  21st 9lbs
  137Kg

loss:
  -3lbs

cumulative:
  13lbs
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Felt great this morning, no cramps or tiredness.

food:
Had 200g smoked salmon and 400g silverside (surf & turf) for lunch yesterday. About 375g minced beef in low-carb goulash (again). Four mugs of coffee yesterday with double cream.

objective:
Weight up - think I've been goulashed, was a nice day though.
Tuesday
02Sep14

day:
33

weight:
  300lbs
  21st 6lbs
  136Kg

loss:
  0lbs

cumulative:
  16lbs
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Felt great this morning, no cramps or tiredness.

food:
Had 200g smoked salmon for lunch yesterday. About 375g minced beef in low-carb goulash (recipe in book). Three mugs of coffee yesterday with double cream.

objective:
No weight loss - after last night's dinner, not surprised.
Monday
01Sep14

day:
32

weight:
  300lbs
  21st 6lbs
  136Kg

loss:
  1lbs

cumulative:
  16lbs
bp:
  132/76mmHg

hr:
  91bpm

wa:
  52in
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Good weekend from a dietary point of view, no exercise. Felt great this morning, no cramps or tiredness.

food:
Had 200g salami + 100g edam for lunch yesterday. about 250g pork in chinese-style stir fry. Five mugs of coffee yesterday with double cream.

objective:
Lost 1 lb over weekend, good loss.

sunday lunch - salami & edam, only ate half cheese
Friday
29Aug14

day:
29

weight:
  301lbs
  21st 7lbs
  136Kg

loss:
  4lbs

cumulative:
  15lbs
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Felt great this morning, no cramps or tiredness. Tempted to try to walk a bit faster but common sense prevailed. Ate todays lunch at noon, still not hungry.

food:
Had 400g ham for lunch yesterday. After yesterday's weight gain I decided to skip dinner and see how hungry I got. Somewhat surprised to find I wasn't hungry at all last night or this morning. Five mugs of coffee yesterday with double cream.

objective:
Lost 4lb yesterday I think mainly water (although lunch was salty ham - hmmm).
Thursday
28Aug14

day:
28

weight:
  305lbs
  21st 11lbs
  138Kg

loss:
  -2lbs

cumulative:
  11lbs
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Felt great this morning, good a very pleasant motorbikeride/walk/climb into the studio. Took it steadily and not really out of breath.

food:
Had 400g of ham for lunch yesterday and I think thats just as bad as eating bacon from a salt/water perspective. Dinner of 325g beef chilli (recipe from book) to finish up veggies and meat from day before. Five mugs of coffee yesterday with double cream.

objective:
2lb gain today probably due to water retention from salty food of day before. Exercise is only a mile of walking. Actually its a bit soon to be thinking about exercise.
Wednesday
27Aug14

day:
27

weight:
  303lbs
  21st 9lbs
  137Kg

loss:
  1lbs

cumulative:
  13lbs
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Felt great this morning, good to be able to get out on the motorbike again.

food:
Stuck to 'no carbs-no bacon' yesterday. Dinner last night was 325g beef chilli (recipe from book) and lunch of two scotch eggs with cream cheese. Five mugs of coffee yesterday with double cream.

objective:
Lost 1lb yesterday not displeased with progress. Exercise is only a mile of walking. Actually its a bit soon to be thinking about exercise.

beef chilli - not a small meal
Tuesday
26Aug14

day:
26

weight:
  304lbs
  21st 10lbs
  138Kg

loss:
  2lbs

cumulative:
  12lbs
bp:
  132/75mmHg

hr:
  77bpm
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Did get a headache on Sunday but a couple of paracetamols sorted it when it refused to go away by itself.

food:
Stuck to 'no carbs-no bacon' over the long bank holiday weekend. Dinners of 325g chicken stir fries and lunches of 100g gouda/125g salami rolls. Mustn't forget five mugs of coffee a day with double cream.

objective:
Lost 2lbs over the weekend so not displeased with progress now. Pouring with rain today so came in by walking and bus today. The return journey is a 3 miles walk which I took slowly.
Friday
22Aug14

day:
22

weight:
  306lbs
  21st 12lbs
  139Kg

loss:
  0lbs

cumulative:
  10lbs
bp:
  194/90mmHg

hr:
  77bpm
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. No weight loss today, due to plus-bacon again yesterday. Its cheap!

food:
Having hit the bacon twice in two days its apparent that it does slow things down. 500g smoked bacon nuked for lunch, 325g chicken stir fry for dinner (lemon sauce).

objective:
Managed to fix my old blood pressure cuff today. Tried it and it gave me a high reading, strange 'cos I feel fine. I'll try it again tomorrow morning.

note:
I wasn't using the cuff properly (its been a long time).
Thursday
21Aug14

day:
21

weight:
  306lbs
  21st 12lbs
  139Kg

loss:
  -2lbs

cumulative:
  10lbs
subjective:
No aches and pains. No hunger 'pangs' and not feeling particularly hungry. Negative weight loss today, due to over-baconing it yesterday I think. It was cheap but I can't afford it in terms of weight loss.

food:
Yesterday was not a good day. 500g smoked bacon nuked for lunch, 325g chicken stir fry for dinner. Too much salt in the bacon? Don't know but not a good weigh-in. Keep on keeping on.
Wednesday
20Aug14

day:
20

weight:
  304lbs
  21st 10lbs
 138Kg

loss:
  0lbs

cumulative:
  12lbs
subjective:
A good morning and the ride/walk to the studio was great - it feels like spring. No hunger 'pangs' and not feeling particularly hungry. No weight loss today but it offsets against the rather too much I've seen just recently.

food:
Yesterday was a good day. 120g salami and Edam slices for lunch, lamb curry for dinner (like the recipe in the book but I forgot to buy chopped tomatoes).

Objective:
Here are a couple of photos of the state of the art...
Tuesday
19Aug14

day:
19

weight:
  304lbs
  21st 10lbs
  138Kg

loss:
  0lbs

cumulative:
  12lbs
subjective:
I feel fine this morning and the shoulder/back-ache I've been suffering from for the past couple of days, is now completely gone. No aches & no pains, I wonder how long it will last this time. The walk across to the studio and then the five flights of stairs up left me a bit out of breath but still feeling OK. No hunger 'pangs' and not feeling particularly hungry. No weight loss today but I have seen a lot just recently.

food:
Yesterday was a good day. 120g salami and Edam slices for lunch, 400g silverside and cream cheese for dinner. Not a carbohydrate in sight. Must work in some veg though.

Monday
18Aug14 - first entry

day:
18

weight:
  304lbs
  21st 10lbs
  138Kg

loss:
  2lbs

cumulative:
  12lbs
subjective:
I feel fine this morning, slightly buzzed for no apparent reason and the shoulder/back-ache I've been suffering from for the past couple of days, now mostly gone. The walk across to the studio and then the five flights of stairs up left me out of breath but not fit to drop, as in the recent past. No hunger 'pangs' and not feeling particularly hungry. A litte dozey after lunch.

food:
Not the best start to this blog. My weekend food was OK for Saturday but I ran out of veggies for Sunday dinner. Instead I added about half a cup of brown rice to 12ounces of 20% ground beef, a couple of cloves of garlic and half a dessert spoon of salt.
I fried the beef and garlic in butter then added rice and salt and covered in water. Then simmered 40min until the rice was cooked and the water was gone. It was very pleasant the nutty taste of the brown rice blended well with that of the beef...

31Jul14 - 17Aug14 (prequel)

day:
0 to 17

weight:
  316-304lbs

loss:
  12lbs

cumulative:
  12lbs
subjective:
Here are the weight records from the period before I got the blog running:
                  (20140817m) 304 lbs (21:10)
                  (20140815f) 306 lbs (21:12)
                  (20140814t) 308 lbs (22:00)
                  (20140813w) 309 lbs (22:01)
                  (20140812t) 311 lbs (22:03)
                  (20140811m) 313 lbs (22:06)
                  (20140808f) 311 lbs (22:03)
                  (20140807t) 309 lbs (22:01)
                  (20140806w) 310 lbs (22:02)
                  (20140805t) 311 lbs (22:03)
                  (20140804m) 311 lbs (22:03)
                  (20140801f) 312 lbs (22:04)
                  (20140731t) 316 lbs (22:08)

Before this was another month during which lost about two inches from my 'waistline' but didn't weigh myself. Best guess is that would be at least a stone (14 lbs).