I started the two week test on Sunday March 5th. The test seemed really straight forward. The Yes food list was short. Lots of veggies, high quality meats & full fat dairy. I estimated the hardest thing for me was going to be giving up the sugar in my coffee & all the fruits for two weeks. I knew I could reintroduce fruits after two weeks but the daily sugar is gone forever.
I was already pretty good with Sunday meal prep so that didn't change too much. I added a lot more meat to my meals - bacon, beef, pork, chicken. Before I started the test I created a two week meal plan & grocery list. This helped significantly with the food prep & meals especially during the week when time is short.
Breakfast consisted of some kind of egg dish. I started fancy with frittatas & souffles but after a few days ended up eating an omelette every day. Initially it was really hard for me to eat so much food shortly after waking up. Before the test I was drinking a green smoothie loaded with fruit on the way to work. I figured out if I brought the omelette to work & ate it when I arrived it was much easier. My daily omelette consisted of 2 eggs, a splash of heavy cream, spinach, sautéed onions, peppers, bacon & cheese. I drank coffee with heavy cream but no sugar.
For snacks I ate almonds, macadamia or pistachio nuts and string cheese. I didn't keep track of calories at all. I just ate to my hunger level. The first few days I was really missing fruits. I felt sluggish for the better part of the first week. Day 5 & 6 I had a wicked headache. By the second week I was not craving any foods & had high energy levels. My legs still felt dead which was really noticeable climbing the 2 flights of stairs at work.
I took before measurements & weight and re-took them at week 1 & 2. In two weeks I lost 6.2 pounds & just over 7 inches.
Here are the notes I took right after the 2 week test ended:
|- No cravings. Not stress eating or feeling peckish. This was a huge problem for me.|
|- Sleeping better, not waking up groggy. Another problem area.|
|- Garmin says I am getting over 1 hour more of deep sleep every night|
|- If I wake up in middle of night I fall back asleep right away. Prior to test I would toss & turn most of the night.|
|- Lost 6.2 pounds --> haven't been below 140 in at least 2 years.|
|- Lost a total of 7.25 inches across belly, hips & thighs|
|- Legs are dead on long runs. Even when changing intervals to 4 min walk / 1 min run. Legs really feel dead around 6 miles. Although, this test is supposed to occur in the off-season so long runs/races won't yield good results.|
|- Yesterday's 10 miler was a 4.8 of 5 effort. Even though I only ran 20% of the time.|
|- Weird taste in mouth. Ketones? Not sure what that this but read in the Q&A this may be the cause. This does make me brush my teeth more frequently so my dentist will be pleased.|
Other Items of Note:
|- If you are not used to food prep this will be a LOT of work. Also, our grocery bill went up but for me, my eating out bill went to virtually zero.|
|- Withdrawals will be dependent on how you are eating before the test. I ate veggies every day & limited my bread intake so it wasn't awful. I did have some nasty headaches on days 5&6 & I really missed fruit. I was also eating at least 5 servings of fruit everyday.|
The past few weeks has been spent re-introducing 1 food serving per day. The order goes like this:
|2||Low-glycemic fruits (berries, grapefruit, prunes)|
|3||Medium-glycemic fruits (apple, orange, pear, strawberries)|
|4||Gluten-free grains (whole oats, brown rice)|
|5||Grains with gluten, if not intolerant|
|6||1 teaspoon of organic honey with coffee or tea (excluding agave, or any other kind of sugary substance)|
So far, fruits are OK but beans & sprouted bread is not. A few hours after eating them my belly will feel bloated & I confirm this by my waist measurement. Both cases my belly measurement was 2 inches greater. Most days I notice a 1/4 to 1/2 inch difference between AM & PM measurements. For the first week I was taking my belly measurement every morning & evening to see how the daily food affected me. Now I am not so religious. I am only measuring if I think something had a negative affect. I can see how some folks could get obsessive over this. That certainly wasn't my intent.
I am back drinking my green smoothie most mornings with modifications. Now my smoothie contains coconut cream or milk, spinach, carrots, a scoop of almond butter & 1 serving of fruit - either banana, blueberries or strawberries.
My current favorite post test recipe is banana muffins. Coconut flour is my new best friend. These are surprisingly good. The recipe makes a dozen & can be frozen. These have been my mid afternoon snack.
I also made slow cooked steel cut oatmeal. I used to make this recipe all the time. The only modification I made was omit the brown sugar.
It's been 5 weeks now since I started the test. I am down a net 5 pounds & my measurements are down 11.25 inches. Note that I actually gained back a pound but continued to lose inches over the following 3 weeks when compared to the post 2 week measurements. Personally, I really liked the test. My husband on the other hand has not. He isn't a fan of eating salads everyday. He also had terrible sugar/carb withdrawals, much worse than I had. Now that he is re-introducing foods he is more aware of how foods affect him. I think we are both glad we did the test but we certainly had vastly different experiences.
|Green Smoothie Before|
|Green Smoothie After|
|Coconut Banana Muffins|
|Slow Cooked Steel Cut Oatmeal|
Fitness wise, I still have the intensity dialed down due the cancer treatment. I am planning to do the MAF 180 test next since I already backed down my running to walking. The timing for me to do these tests have been good. This is something I have wanted to do for a long time but never had the proper motivation. That is one good thing about this cancer diagnosis! I am not sure I would have been motivated to do the 2 week test otherwise.
Happy, healthy eating everyone...
Happy, healthy eating everyone...