The end of my second 13 week season: low-carb diet and more exercise, tracking my weight, blood glucose, and body fat. You can follow me at my 13 Weeks Facebook page for daily updates, and you can join Fitocracy (free!) and follow my daily exercise, and maybe even start tracking your own. A new 13 week experiment starts June 1 2013. Join in!
So this is the end of the second 13 week season. That’s 26 weeks, six months, on this attempt to get my heath and weight under control. It seems like an appropriate time to summarize what has happened and think about what happens next. I started the first 13 weeks insisting it was an experiment; I think I lost track of that for a bit. Evaluated dispassionately, as an experiment, what we’ve learned so far is that the low-carb diet, in me, is very successful at controlling blood sugar. It doesn’t turn out to have resulted in continuous weight loss, although it did result in significant weight loss. (Charts and tables are at the end of this article.)
- First of all, I’ve lost significant weight, about 10 percent of my body weight. On the other hand, my weight loss has plateaued fairly dramatically.
- My blood sugar has been a definite success: my average blood sugar has been right around 110 mg/dL. Maybe too much of a success, since I’ve been having trouble with hypoglycemic episodes.
- Cutting out wheat has certainly appeared to help my really life-long stomach troubles.
- The intention to get more exercise hasn’t worked out as well so far; in fact, after my accident a few weeks ago, I slacked off pretty well completely.
- Measuring body fat flat out doesn’t work, at least for me and at least on a time scale of 13 weeks. Basically, no two methods have agreed within 5 percentage points, and the range has gone from 26 to 42 percent. This is just nuts; you can’t do anything useful with those numbers.
But what about the experience itself? I’ve been following a pretty radical carb restriction regime for six months now. As a diet, it’s not been particularly difficult. I’ve had few lapses and only rare cravings, usually for chocolate. Even so, most cravings for sweet things have been easily satisfied with sugar-free gelatin. Cutting out wheat has been harder, not because I craved it so much as because it’s freaking everywhere: noodles, bread, soups, sauces, I’m not nearly as sensitive to wheat as a real celiac sufferer, so it doesn’t make as much difference to me if I get exposed to a bit of flour used to thicken a sauce, but it’s given me new sympathy for a friend who really does have all-out celiac disease.
The exercise thing — well, look, I’ve never enjoyed exercise. Long walks bore me, and my knees are too bad for running. Riding a bike makes my, er, man-bits go to sleep. My exercise bike and kettlebells watch reproachfully from the corner of my bedroom to which they’ve been assigned. At least I don’t have clothes hanging on my exercise bike. And frankly, exercise enthusiasts don’t seem to be able to stir any matching enthusiasm in me. Mostly, personal trainers make me want to turn a hose on them.
Still, damn it, I know exercise has good effects and know it makes me feel better when I’m doing it. The Crossfit enthusiasts, like David Steinberg, have what seems to me a basically good basic approach: do things that correspond to real tasks faced in real life. Measure power output — weight moved times distance over duration. (A little algebra tells us that this is basically saying how many calories are expended per unit time, and God this is one of those times I wish we just used metric.) So far, I just don’t think I’ve got a good handle on the exercise thing.