Ellis tries again!

Ellis · Post by **Ellis** » Wed Nov 23, 2022 9:10 am

I hope it's okay to make a new topic for my check in. I started my previous one in august 2020. I did lose some weight back then, very slowly. I have no idea why I stopped. Usually I lose my focus (with any type of diet) when I have a few weeks off work or when I am on vacation. I guess that's what happened back then. After that I followed no-S on and off, not really sure how to handle my S days. I added rules, I added more rules and in the end it makes it much more complicated and harder to stick to. I do need some additional rule for S days, because free reigns means binging.

Weigh-in every friday

2025
Week 1: 03-01-25 - 65.5 kg = +0.7 (struggling to stay on track, switching to other methods)
Week 2: 10-01-25 - 65.1 kg = -0.4 (3 meals everyday, sweets allowed as part of meal if I stay in range with saturated fats)

Weigh-in on first Friday of the month

2024
05-01-24 - 63.5 kg = -0.1
02-02-24 - 62.8 kg = -0.7
01-03-24 - 63.2 kg = +0.4
05-04-24 - 63.5 kg = +0.3
03-05-24 - 63.6 kg = +0.1 (lost focus, many red days)
07-06-24 - 62.7 kg = -0.9 (lots of green days again, back to 3 meals everyday)
05-07-24 - 64.6 kg = +1.9 (Vacation of 2 weeks and many S-days)
02-08-24 - 63.9 kg = -0.7 (No-S + balance)
06-09-24 - 62.6 kg = -1.3 (No-S + calorie counting)
O4-10-24 - 63.4 kg = +0.8 (lost focus, switched to calorie counting
01-11-24 - 63.9 kg = +0.5 (Vacation of 2 weeks, struggling to get back)
06-12-24 - 64.8 kg = +0.9 (switching back and forth to different diets)

2023
06-01-23 - 65.8 kg = + 0.7 (Vanilla no-S)
03-02-23 - 65.9kg = + 0.1 (Overate on S-days)
03-03-23 - 66.6 kg = + 0.7 (Overate on S-days)
07-04-23 - 65.9 kg = - 0.7 (Added mod: 3 meal structure and swapping breakfast for dessert on S-days)
05-05-23 - 65.6 kg = - 0.2 (Using 9 inch plates)
02-06-23 - 64.8 kg = - 0.8 (No more swapping breakfast, just 3 meals and on S-day one dessert, also still using 9 inch plates)
07-07-23 - 65.6 kg = + 0.8 (Gained it all back due to vacation)
04-08-23 - 65.8 kg = +0.2 (Low blood sugar probably caused a slight weight gain)
01-09-23 - 65.2 kg = -0.6 (3 meals everyday + fitbit)
06-10-23 - 64.7 kg = -0.5 (same)
03-11-23 - 64.3 kg = -0.4
01-12-23 - 63.6 kg = -0.7

Total weightloss: 2.2 kg = 4.8 lbs

2022
07-01-22 - 66.7 kg
04-02-22 - 65.8 kg = -0.9
04-03-22 - 65.2 kg = -0.6
01-04-22 - ...
06-05-22 - 66.0 kg = +0.8
03-06-22 - ...
01-07-22 - ...
05-08-22 - ...
02-09-22 - 66.0 kg = ...
07-10-22 - ...
04-11-22 - 64.4 kg = -1.6
02-12-22 - 65.1 kg = +0.7

Soprano · Post by **Soprano** » Thu Nov 24, 2022 6:34 am

Try not to think of it as a diet you are on. For it to work and for you to maintain your losses you have to make permanent changes to your eating habits.

Jx

Ellis · Post by **Ellis** » Thu Nov 24, 2022 7:44 am

Soprano, that's a really good point. I've been dieting since I was a teenager (with a normal weight even) and I've always had a troubled relationship with food. No -S fixed that in a way for me, so I still can't really understand why I stopped back then. But that doesn't matter anymore, because here I am.

I do know that special events, where I get to see people I've not seen in a while, trigger my diet demons.

The "I need to lose xx pounds so I will look good" will make me look into crash diets for a quick fix. I will have to let that go. It's tough, but I try to remember the peace no-S comes with.

Soprano · Post by **Soprano** » Thu Nov 24, 2022 7:22 pm

I understand and have been the same, I don't diet now and I'm the lightest I've ever been it's as much a mental journey as a physical one.

Good luck

Jx

ladybird30 · Post by **ladybird30** » Thu Nov 24, 2022 10:18 pm

Losing that diet mentality is a big part of making peace with food, but I have found that being consistent with NoS really helps. I also have another No S - no starving.

Making your own version of NoS you can stick with really helps, so sounds like you are on the right track.

Soprano · Post by **Soprano** » Fri Nov 25, 2022 4:54 am

No starving was one of my rules too.

Jx

oolala53 · Post by **oolala53** » Sat Nov 26, 2022 6:00 am

I have told people not to go on a diet but instead to change their diet. When you change your diet, it can include having a relatively fixed eating schedule and content of meals. What is the smartest way to feed myself for pleasure AND long term vitality?- which has meant for me being very willing to restrict-oh, that forbidden word- some foods much more as my body processes them more poorly and I understand better what price I pay for continuing to eat them. The quality of so many foods that people have come to accept as baseline sg has become so poor. The hard truth is that the more refined (packaged, boxed, prepared, cooked by others, etc) a food is, the less real satiety it provides. Reinhard never made a big deal about it, but when you look at his early descriptions of intelligent dietary defaults, you saw that very little of his food was/is packaged or '"convenient." He seemed to gravitate to that rather naturally, maybe because he's a rather rational person!

I venture that you gave up on it because insane eating is the norm and sane eating is not very well reinforced. But relapse can actually work to re-motivate you, and you notice much more quickly when you start veering off again. Accept that you will likely never be happy eating willy nilly, that having sane restrictions is much more human and satisfying.

ladybird30 · Post by **ladybird30** » Sun Nov 27, 2022 3:57 am

I will second your comments Oolala.

One of the reasons for the normalisation of highly processed food consumption is that some of them have become seen as healthy, whether that image is deserved or not.

We all know that some processed food products aren't good to eat in large quantities, but others have become accepted as an everyday item.

Ellis · Post by **Ellis** » Mon Nov 28, 2022 8:19 am

Soprano: That's great! Thanks to no-S I've reached that point as well and it felt great. I hope it will get me there again.

ladybird30: The diet mentality is tough! Especially the need for diet hopping. Like, no-S works, no need to change anything.

oolala53: Thank you for your insight! It's true that we are consuming too much processed food, and it's not ideal for the body. The good thing is that no-S N days motivate me to eat healthy. I am very motivated! The only think that is bothering me is that it took me so long to lose the weight. But thats my diet mentality talking. It's not a diet, it's my lifestyle and it's a sane one.

Patience Patience...

Ellis · Post by **Ellis** » Wed Nov 30, 2022 10:54 am

My N-days are still green since last weeks tuesday.

Yesterday I ordered junk food...

It's defintitely my weakness, but I opened the bags in the kitchen, put it on a plate and left the rest for my partner to eat later. This is something I would never be able to do in the past, but no-S taught me moderation. One plate is enough!

I thought about making junk food an S, since there are no forbidden foods on the no-S diet. But I am taking it slow. I want to build the habit first, and try vanilla no-S. It worked well a few years ago.

ladybird30 · Post by **ladybird30** » Thu Dec 01, 2022 4:36 am

I have always found that eating 3 meals a day is enough of a challenge. I deal with what I eat at the shopping stage rather than in the kitchen.

Fortunately, my food shopping choices have improved a lot over the years.

Amy3010 · Post by **Amy3010** » Fri Dec 02, 2022 5:56 am

Very wise not to overload yourself with a bunch of restrictions, just focus on the one plate habit. One plate of junk food is still one plate of food!

No-S is the basic framework upon which we can hang lots of other good habits, but we have to get the framework solid first.

Ellis · Post by **Ellis** » Fri Dec 02, 2022 9:05 am

Thanks ladybird and Amy!

You guys are right, first building the habit of the 3 meals a day again and one plate.

I weighed myself and I gained a bit since last month, but that's not really a surprise since I just started 10 days ago again. So I will set my todays weight as my start weight.

I feel pretty good about december though, even though we will probably eat a lot with Christmas dinner.

I only have one extra NWS-day which is second Christmas day on the 26th.

Ellis · Post by **Ellis** » Sun Dec 04, 2022 9:05 pm

So, I ate a lot this weekend. I did track everything just to see how many calories it was and I don't think it was that extreme though. After dinner I got this huge sugar craving and I didn't have a dessert. I was in doubt what to do, because 5 days without sweets... I decided to order some desserts (I know, it's ridiculous) just to get rid of the craving. I enjoyed every bite.

So, what did I learn? To end my S-days with something sweet I guess.

Ellis · Post by **Ellis** » Sun Jan 08, 2023 10:59 am

Well, belated happy new year everyone!

So, I gained 0.7 kg (1.54 lbs). We ate a lot over Christmas and I got a lot of chocolate from work. I didn't hold back on my S-days (didn't follow my own rules, haha), so actually those 0.7 kilos are not too bad. I just have to be careful not to fall back into diet mode.

The only thing I do struggle with is saturated fats. My LDL cholesterol is way too high, but because I'm still young I don't have to take medication (yet). So no more chocolate for me, and I try to avoid dairy and fatty cheese. Anyone else experience high cholesterol?

I now keep track of the saturated fats in an app. If I stay below the max on N-days, I can enjoy some fatty food on my S-days.

Ellis · Post by **Ellis** » Mon Feb 06, 2023 4:56 pm

I guess it's safe to say that I am not doing it right. Even though I've had zero red days in 3 months... I am not losing, I am gaining. Reinhard said regarding to S-days "don't be an idiot" and I have to admit... I am one.

So, I will try to stop overeating on S-days, because I feel pretty miserable about this. Gonna try to keep the 3 meals on S-days and allow myself something sweet for breakfast. If I can do this on N-days, I can do this on S-days too. Let's see how it goes!

ladybird30 · Post by **ladybird30** » Wed Feb 08, 2023 2:36 am

I don't know if mindfully eating your sweets on S days will help your overeating or not. But you may get more pleasure from your food. And if you eat for pleasure, you may get more selective about what sweets are worth eating. And then perhaps you might progress to thinking about wanting to be hungry for the sweets so that you enjoy them more.

I rarely eat sweets myself, but when I do that is the approach I have adopted, to maximise enjoyment while being selective and eating to appetite. Easier to say than do though.

Soprano · Post by **Soprano** » Wed Feb 08, 2023 4:19 am

I would like to echo what Ladybird said. When I started mindfully eating I genuinely found I didn't enjoy a lot of so called treats! Much easier then not to eat them.

Jx

Ellis · Post by **Ellis** » Mon Feb 13, 2023 2:15 pm

Thanks, Ladybird and Soprano for your insights.

I should definitely try eating mindfully. I do already pick out only the food I really love. I guess that is why my N-days are going so well, because I didn't limit myself on S days to have something really good. I just want it all...

It's funny though because the days after my last post my weight started to drop again. I used smaller plates on my N days, so I think that helped.

But I wanted to try another approach last weekend. Here is what I did. Saturday was my S-day without any limits (which is what my brain needs), and sunday was just a regular N day but I used a bigger plate for dinner. And it kind of worked fine. I like to experiment with this a little more. Last time it didn't go well after I added more rules to my S-days. I think I would rather have one S-day without any rules, than a mod for both days. But we will see.

Soprano · Post by **Soprano** » Tue Feb 14, 2023 5:36 am

It's good to modify it to suit you to achieve the results you want.

Just keep it as simple as possible:)

Jx

oolala53 · Post by **oolala53** » Tue Feb 14, 2023 9:03 pm

How much weight do you want to lose? At your BMI, you might have to be a lot more precise to lose weight. So it might not be that you are doing it wrong, though being an "idiot," yours and Reinhard's word, probably affects things. I have to say that in my loss journey over two years, after the initial loss, I would sometimes eat way LESS on weekends, not as punishment or anything but just because I would eat richer food in a restaurant or would get so full from snacks or sweets that I sometimes chose to skip a meal when I was still so full from the last one.

What's your saturated fat limit? Because of trying to lower my A1c, I have replaced starchy carbs with more protein and fat. Recently, I got a little nervous about saturated fat, so I'm aiming at 11 grams a day which about puts me at the 8% of total cap at which there is no evidence in the literature of the kinds of degenerative diseases associated with fat. I am tracking these days so I can see it and carbs, since I am also tracking glucose. But I wouldn't call it fun or easy! Just prudent. My cholesterol has definitely gone UP since I've lost weight, but so far, knock on wood, HDL/LDL ratio is good and triglycerides are low. Do you watch those? I'm due for yearly testing in March and am a little nervous to find out I may have upset the apple cart, or fat cart, and just have to give up eating.

Ellis · Post by **Ellis** » Sun Mar 12, 2023 3:26 pm

It took me a while to post here, but unfortunately, I gained weight again.

Having no single red day for more than 3 months and not losing weight is messing with my brain.

I tried to hold on to a way to be able to eat unrestricted, even if it was just for 1 day. But it's unrealistic to think that will work. I looked up my old comments and advice to others in the Facebook group from a few years ago. I saw that I also regularly exchanged meals such as breakfast for a snack or dessert. I've also done some research on the eating habits of slim or thin people, and skipping or compensating for meals is not uncommon. This is automatic for them because they are not hungry. I find it interesting and want to give this a try.

When I was 6 I was diagnosed with diabetes type 1, and at that time I had a regular eating schedule that my insulin was adjusted to. So I couldn't skip meals or snacks. Not being hungry was difficult, because I just had to eat otherwise I would have problems with my blood sugar. I wondered if this contributed to my having so many issues with food. Luckily I can now basically eat what I want as long as I take my insulin. But with 3 meals a day I have much more stable blood sugar levels.

Oolala53: I want to lose something like 7 kg/15 lbs. I also want to aim at 11 grams of saturated fat a day, but I allow myself something high in fat on S-days. I track everything and as long as it balances it out during the week I am good. Because of my diabetes, I have my yearly blood test and they check HDL/LDL and A1c and sadly my LDL is way too high. I avoid dairy and cheese as much as possible or choose low-fat ones. By now, you probably had your yearly testing, I hope the results were good!

ladybird30 · Post by **ladybird30** » Mon Mar 13, 2023 3:18 am

I have always thought that S days were a good safety valve. Mostly I use them to have additional snacks, very occasionally sweets if I am socialising around Xmas time. (Seriously, that is how rarely I eat sweets nowadays.)

I still really enjoy eating sweet fruit, sometimes quite a lot. It doesn't make me put on weight.

True freedom for me has come from not feeling like a slave to my cravings for excess food anymore. I don't think of it as restriction, just the way I enjoy eating and the way I intend eating for life.

I hope you can find a way of eating that is right for you.

ladybird30 · Post by **ladybird30** » Mon Mar 13, 2023 3:24 am

I would like to add that I do try quite hard to make sure that I am genuinely hungry when I eat. Sometimes I find myself checking and waiting a bit til I am sure. Don't know how that would fit in with having Type 1.

Ellis · Post by **Ellis** » Tue Mar 14, 2023 7:56 pm

Ladybird30: Thanks for sharing your thoughts and experiences! It's really helpful to hear what other people think and do.

I am definitely more flexible handling my diet with type1, so I can skip meals luckily. It's funny you mention it making sure to be genuinly hungry, because I am tired of feeling so full because of overeating.

Last saturday I swapped my breakfast for a dessert and I felt quite good about it. I looked forward to lunch because I was basically fasting and I trully enjoyed my dessert that evening. I felt like I deserved it.

I also made sure to have a decent portion for dinner and had the leftovers for lunch the next day. I think this was the way I was eating a few years ago when I succesfully lost some weight.

At work, a customer joined us for lunch. She was slim and I noticed she didn't eat that much. I really find it interesting to observe other people's eating patterns.

Ellis · Post by **Ellis** » Fri Apr 07, 2023 1:15 pm

Finally, I can see some progress.... basically controlling the damage of March....

I gained 0.7 kg and lost it as well.

I really had to find out what worked and what didn't work. I have come to the conclusion that vanilla no-s is not working for me. The freedom on S-days is too easy to take advantage of and overeat. Now I stick to the structure of 3 meals a day and on S-days I swap my breakfast for something sweet or dessert. I also started counting my calories again, so that I can learn what a good portion is for me with dinner. The 3 meals give me peace because, with vanilla no-S, I was constantly eating and always felt full. Now I am always hungry for the next meal and enjoy it much more. So I will continue this month and hope to see good results!

Oh, and I started dancing and making sure to reach at least 4,000 steps every day. With an office job, it is not doable for me to take more than 4,000 steps and according to studies, this is enough to halve the risk of cardiovascular disease. Sounds good, right?

Soprano · Post by **Soprano** » Fri Apr 07, 2023 1:26 pm

All sounds good to me

Jx

ladybird30 · Post by **ladybird30** » Fri Apr 07, 2023 8:50 pm

I started 3 meals every day as my aim from the beginning as I thought it would be easier.

Ellis · Post by **Ellis** » Mon Apr 10, 2023 1:46 pm

Thank you, Soprano!

Ladybird30, it really is easier!

At first, I was hoping I could get away with planned mini-binges on S-days but I was kidding myself. Now it gives me peace to stick to 3 meals. This morning I had a piece of Easter cake for breakfast. Is it a healthy breakfast? No, but this way I can still enjoy something sweet on an S-day. I am excited to see if my weight goes down this Friday as I also check my calorie intake.

Ellis · Post by **Ellis** » Sat Apr 15, 2023 7:18 pm

Lost a tiny bit of weight again!

Soprano · Post by **Soprano** » Sat Apr 15, 2023 8:17 pm

Great news, well done.

Jx

ladybird30 · Post by **ladybird30** » Fri Apr 21, 2023 4:57 am

Congrats, heading in the right direction

Ellis · Post by **Ellis** » Fri May 05, 2023 10:00 am

It's a teeny tiny bit of weight loss, but I am happy with it. I am using 9-inch plates now, and I got used to it fairly quickly. At first, I thought it was a ridiculous tiny portion, but I don't get hungry after so it's all good. I hope to see a downward trend from now on!

oolala53 · Post by **oolala53** » Tue May 16, 2023 11:16 pm

Saying hi to folks. Have I asked before if you have a weight loss goal? Your BMI is in the healthy range. I keep bouncing around right about the same place. I"m sure it's theoretically possible to stay lower, but for me, when I get down more, it often seems to demand an kind of vigilance that doesn't fit the present need, so I explore options but stay realistic. Best wishes!

Oh, just saw your question about the cgm. My subscription ended in April, I think. It was interesting but I have come to agree with some doctors that for non-diabetics, it can lead them to worrying more than they need to. Besides, the strategy I used to try to manage the rises led to higher total cholesterol and LDL-C, the second of which is associated with CVD, a much more potent killer than T2D. T1D is its another world. Now that I have gone back to some manual testing, since I am not willing to be completely willy nilly about carbs, I sure feel for you folks. CGM had headaches but so much easier overall IF it is calibrated well.

Ellis · Post by **Ellis** » Sat Jun 03, 2023 10:27 am

Yes, I am happy to announce I am finally getting somewhere!

0.8-kilo weight loss! That is 1.7 lbs! Not bad for one month! I feel good about it. Small steps.

I had this mod where I could swap my breakfast for dessert on S-days, it basically backfired because I started to skip breakfast on N-days to make up for failed days. It became mentally exhausting as well. So I decided to go back to how no-S is supposed to be, except for the no rules on S-days. Already concluded that isn't for me, so just one S on S-days. That should be fine!

@Oolala: My goal is to go below the 60 kg, I hope it's doable!
I understand what you mean! Although I am T1D, I am definitely not doing low carb. I think with no-S, it's easy to automatically consume fewer carbs as well. I had my annual blood test yesterday, I am so curious regarding my cholesterol. Also a bit anxious, because I really tried my best to lower my saturated fat intake. I hope the bad LDL is somewhat lower at least.

WINhappy · Post by **WINhappy** » Tue Jun 06, 2023 2:16 am

Congratulations on the weight loss, Ellis! I hope your cholesterol numbers were to your and your doctor's liking and that your LDL has decreased like you hoped. Stay the course and know that all focus on your health and well being is time and effort well spent.

Ellis · Post by **Ellis** » Tue Jun 20, 2023 6:17 pm

Winhappy: Thank you! I am happy to say my LDL has decreased! I cut out as much saturated fats as possible on N-days.

This was before my vacation though... see below.

I've been back to work since Monday after a two-week-long vacation.

The first 9 days we went to Spain. For a long time, I had no idea how to handle the vacation regarding no-S, but I decided to just enjoy myself and be picky with food at the same time. Like, not just eating dessert because we're on vacation, but only if it really appealed to me. I can tell you... in Spain, they know how to make tasty desserts. So all the 9 days there became S-days.

I didn't necessarily eat much on those days, but I did eat heavier meals. We also walked a lot, usually more than 10,000 steps a day so I hope that balanced it out a bit.

We didn't always have the choice of healthy meals when we went sightseeing and after a few days, I was tired of feeling full. The salads available at the hotel were a welcome change. When we got home I immediately weighed myself the next morning. I was 3.8 kilos heavier but I thought that this must be mainly water weight. That week we were home I went back to my 3 meal structure on N-days.

This morning I only dropped to 3 kilos heavier instead of 3.8, so I'm starting to get a little frustrated. What if I really gained that much weight? Have I undone all my good work?

I have told myself that I can only weigh myself 2 times a week. Weighing is getting a bit obsessive and it affects my state of mind.
I also feel very impatient... anyone relates to this?

Soprano · Post by **Soprano** » Tue Jun 20, 2023 6:48 pm

I always wait 2 weeks to weigh after a holiday.

I actually haven't weighed regularly for ages. Give it time you will become less obsessed

From someone who weighed every day in the beginning
Jx

Ellis · Post by **Ellis** » Tue Jun 20, 2023 8:13 pm

Thanks Soprano!

I knew it wasn't a good idea to weigh right after.

I also weigh every day, I feel like I lose control when I don't. It usually doesn't affect my mindset.

How did you let go of weighing every day?

Soprano · Post by **Soprano** » Tue Jun 20, 2023 8:24 pm

Can't remember how I let go. It's been a bit of a journey and I've maintained for sometime now. It just seemed less important.

I would like to lose more so if I get myself into gear I may weigh again say weekly to check progress.I don't strictly follow the Nos way any more.I do credit it with helping me lose in the first instance though.

Jx

ladybird30 · Post by **ladybird30** » Tue Jun 20, 2023 10:45 pm

Hi Ellis, even if you really did put on a little weight during your holiday, you haven't undone all the practice you have put in working on good eating
habits.

It can take a couple of weeks for extra water weight to leave after a change in eating habits (own experience).

Ellis · Post by **Ellis** » Wed Jun 21, 2023 6:06 pm

Soprano: How much weight do you want to lose?

Ladybird: Thanks for your reassurance!

I got so much anxiety about the extra weight, but I know the many more days around vacation/special days are most important.

I will weigh myself every Wednesday and Friday. I normally weigh daily but it's causing me to worry too much. So this is a huge step for me. Fingers crossed!

I will also mark my successful days and keep a streak. Now on day 3 since vacation!

S-days will count as well, but no more than 2 nonweekend S-days per month.

Soprano · Post by **Soprano** » Wed Jun 21, 2023 6:10 pm

I think I'd like to lose around 7lbs

More for health reasons that vanity. I am in the prediabetic range with blood sugars.

Jx

Ellis · Post by **Ellis** » Sun Jun 25, 2023 1:23 pm

I am happy to say I did not weigh myself today and I won't until Wednesday. It feels weird but peaceful.

I realize that the number on the scale will affect me, so not knowing is definitely better for me. My weight slowly goes down, but I am not at the same weight as before vacation yet. Seriously, why is it so easy to gain and it takes twice as long to lose it?

WINhappy · Post by **WINhappy** » Tue Jun 27, 2023 12:13 am

Hi Ellis,
I only wish I knew why gaining is effortless and losing is anything but! I've read some theories along the lines of humans having metabolic feedback systems that are more powerfully weighted against weight loss than weight gain but who knows? All I DO know is that I've experienced the exact same thing and it is pretty frustrating.

However, you are on the right track. Focusing on habits rather than the scale numbers will direct your energy to the right target. And trading a stressful activity (weighing yourself) for some peace for a few days sounds like a wonderful trade-off to me! Best regards, WIN

oolala53 · Post by **oolala53** » Thu Jun 29, 2023 8:03 pm

It's easy to gain because evolutionarily, as someone hinted at, there is an advantage to gaining for the future when there would be an enforced "diet" of less food available. There is little evolutionary reason to allow for a lot of weight loss. In repeated famines, it's more likely to gain quickly and lose slowly.

If you really need to lose for health reasons, that may justify mods of being more precise on what and how much goes on plates and how much leeway is smart on S days because if one has exceeded her personal fat threshold, losing fat is more crucial.

Gaining or maintaining muscle figures in to the glucose issue because muscle is a storage place for glycogen. I finally broke down and found a personal trainer, just about the cheapest I could, because I knew I wasn't pushing myself enough. It's too soon to see how it's affecting health markers but I sure am stronger.

ladybird30 · Post by **ladybird30** » Fri Jun 30, 2023 5:47 am

Yay for strong women Oolala.

oolala53 · Post by **oolala53** » Fri Jun 30, 2023 9:51 pm

Thanks, ladybird!

Ellis · Post by **Ellis** » Fri Jul 07, 2023 2:26 pm

Thanks for the kind words, Winhappy!

That's good to know, Oolala! It does make sense, but I never realized it. I gained everything back last month, (you can see on my first post where I keep track of my weight) I am a bit disappointed but overall I think I did well with going back to my 3 meal structure.

Tonight me and spouse will celebrate our 5-year anniversary so it's an S-day for me.

And Monday my coworker decided to make delicious pancakes for lunch (in the Netherlands pancakes are considered a meal, in case anyone is curious, google "pannenkoeken". I also have a hard time figuring out what would fit on a plate, I usually roll them up so maybe 3 will fit on a plate?) and I ate too many. I decided to make that an S-day as well. So I already claimed my 2 NWSDs for this month.

Amy3010 · Post by **Amy3010** » Sat Jul 08, 2023 5:47 am

Happy Anniversary!

Definitely a good reason to take an S day

Ellis · Post by **Ellis** » Tue Jul 11, 2023 5:43 pm

Thanks Amy!

I really enjoyed our dinner.

As of yesterday, I have a patch insulin pump. I have diabetes type 1 and I've been on MDI for 30 years. I experienced some high levels I couldn't explain and correcting multiple times a day started to frustrate me. And don't get me started on the low blood sugar levels...

So I am curious to see if the pump will help me keep my levels in check and therefore it could also affect my weight loss as well. I've read some stories of people losing weight when switching to an insulin pump.

WINhappy · Post by **WINhappy** » Wed Jul 12, 2023 1:31 am

HI Ellis, Congratulations on your anniversary. I'm glad you enjoyed your dinner.

I wish you best of luck with the insulin pump and hope you're settling in with it all right. Best regards, WIN

ladybird30 · Post by **ladybird30** » Wed Jul 12, 2023 5:29 am

Hi Ellis, hope the insulin pump makes managing your Type 1 easier.

Amy3010 · Post by **Amy3010** » Wed Jul 12, 2023 5:58 am

Good luck with the insulin pump!

Ellis · Post by **Ellis** » Fri Aug 04, 2023 2:05 pm

After trying an insulin pump for 2.5 weeks I am back to injecting insulin. My blood sugars were out of control, and I constantly felt the needle in my body. I slept badly and had to eat all the time to fix the hypos. So back to the pens. Unfortunately, I have gained a little bit of weight again, but that must be due to the many fruit juices to remedy the hypos.

In the context of keeping my blood sugar levels stable, I decided to pay more attention to carbohydrates. I don't care for a low-carb diet, but I do notice that I have trouble keeping my sugars under control when I eat a lot of carbohydrates in 1 meal. So I will limit my carbs for dinner on S-days. And with no-S it is easy to combine. What I do is divide my plate better, so a larger part of vegetables, and two smaller parts of carbohydrates and proteins. Unfortunately, I love junk food on weekends but if I add a salad to my plate this should work.

It was also my birthday in the meantime and then we went to eat at a tapas restaurant. Unfortunately, this is not really good for the sugar levels either. I had high blood sugar the whole night!

I have therefore decided not to eat at restaurants with an all-you-can-eat concept for the time being. It's strict, but better for my health, and also for my waistline!

Forgot to mention: Bf gave me a Fitbit for my birthday!

And I must say, I love it. I love the data and the push to move more! I am very curious how and whether this will contribute to weight loss!

oolala53 · Post by **oolala53** » Fri Aug 04, 2023 8:18 pm

Moving more alone does not lead to weight loss but over time it is associated with improved appetite control and better glucose control, at least for T2d. I think watching carbs that keep spikes high for more than a couple of hours is a decent strategy. What will you replace them with?

I was around several low-to-medium obese people for multiple meals this last month. I was rather shocked how little protein they all ate and how they seemed to keep going back for more of low-nutrient carbs at meal times or between. This is associated with eating low-satiety foods such as refined carbs- flour and sugar. Protein and fiber are associated with higher satiety. (So it keto, but that apparently wears off for many after about a year.) I would bet they were not getting even the minimum protein which is about .4 grams per pound, which is not enough to spark protein synthesis for most people, leading to more muscle loss, so less tissue burning calories. Not much fiber food eaten in my presence. One of them is T2D on insulin. Protein, even powders, and fiber for me have emerged as central for satiety with fewer calories. I believe both of those have been show to affect the "calories out" part of the equation. I know this is way more minutiae than No S deals with, but with health conditions and stalled weight loss, just eating less and less of the same foods overall may ask too much of an individual. I sometimes choose to do it when eating out, but it's gotten less and less fun because those foods encourage overeating. Even naturally thin people tend to overeat them, though they unwittingly make up for it later with more NEAT and less food. But it's pretty obvious from our average weight in the U.S. that those people are in the minority.

I'm sure if you keep going and try to experiment with curiosity, you will find your right mix.

If I may ask, and sorry if you've already said it, but what are your motivations to change your eating and eat less? (I say that instead of losing weight because they are central to weight loss. Only outliers lose weight without changing their eating for the long run.) If you have already said, please refer me to the post.

Amy3010 · Post by **Amy3010** » Sun Aug 06, 2023 6:01 am

Happy belated birthday! It sounds so challenging to figure out what works best for you in balancing your blood sugar, good on you for putting in all the effort to figure it out. And enjoy the Fitbit!

Ellis · Post by **Ellis** » Wed Aug 23, 2023 6:14 pm

Oolala: Thanks for sharing this! The reason I want to eat less is because I don't want to eliminate foods. I love fast food, and yes it's unhealthy, but eating less of it in one sitting and adding more veggies seems like a good balance to me. I don't feel deprived this way and feel somewhat normal instead of dieting all the time. Of course, at restaurants, I will probably have bigger portions, but I try to limit it.

Amy: Thank you! It is definitely challenging, I am sure the focus on food due to my T1 has contributed to my eating problems. But... I managed to have stable levels now since going back to pens!

I am so happy to share that Fitbit indeed caused my weight to drop a little bit more. I took the data of burned calories with a grain of salt, but so far it seems to be pretty accurate! Because I have to count carbs to know my insulin dose, I have to use an app that also displays calories so it is easy to check.

I am also planning to make my meals more balanced. Like 50% veggies, 25% protein, and the other 25% carbs. I feel good about the portion size now and it helps me to keep my blood sugar in range.

Amy3010 · Post by **Amy3010** » Thu Aug 24, 2023 6:20 am

I am glad to hear the pens and the Fitbit are working well for you! It is great you can access the info you need to tweak your meals and figure out what works best for you, but I can see how needing to focus on your food intake for health reasons could contribute to eating problems. It sounds like you are moving towards a place of balance in this!

WINhappy · Post by **WINhappy** » Sun Aug 27, 2023 10:39 pm

Hi Ellis, It sounds like the Fitbit is giving you some great additional data and that you are making great progress incorporating it. Well done! I hope things continue to improve for you. Best regards, WINhappy

Ellis · Post by **Ellis** » Fri Sep 01, 2023 2:19 pm

Thanks, Amy and Winhappy!

I lost 0.6 kg in a month, which is a little more than a pound. I truly think the Fitbit helped me to give that last push I needed to make the scale go down.

I now go for a walk with my co-worker every day during our lunch break. And we will get a standing desk in October. I want to march in place behind the computer, I guess that's better than sitting all day, don't you think?

I still use my small plates, but I did overeat a few times when I ordered takeout. But overall, I did well. I now have dessert for breakfast. I love dessert, and I want to enjoy it on S-days, but I couldn't manage my DT1 so well when I had it after dinner or a while later. I had to get used to not eating in the evening at first, because when watching a movie it's nice to have something delicious to have, but no-S allows us to eat anything we want (in moderation) so I am quite happy!

Ellis · Post by **Ellis** » Sun Oct 08, 2023 2:50 pm

Yeah, lost 0.5 kg in another month! It's approx 1 pound. I followed the same method as last month, 3 meals every day. On S-days I allow myself to have anything sweet for breakfast. It seems to work. We also had a two-week vacation and I just maintained. Had a lot of fast food and sweets. We enjoyed it!

I also feel much more in control of my emotional eating. Had such a rough week, but it didn't cross my mind to order comfort food.

The feeling of being in control is amazing. I hope it gets easier at restaurants too. I will go out with my coworkers next week, and they always order starters, main course, and dessert... Last time I couldn't resist, but this time I want to just have a main course so I don't have to mark my day red.

oolala53 · Post by **oolala53** » Wed Oct 11, 2023 12:34 am

Hi, been out of the loop for the most part since July.

Nice progress!

I asked before about why change your eating to eat less. What I really meant was why do you want to lose weight? I usually ask it in phrasing about changing eating because just about no one loses weight and maintains without rather significant changes in eating and moving, though these work best when developed over time with thoughtful reflection and adjustments Asking why may sound like a dumb question but not having this straight, for long-term friendly reasons, and with an attitude that takes one past the nonlinear weight loss results are very likely major reasons people keep getting side-tracked or even "back-tracked."

If I may, I humbly suggest you give yourself some time to think about what you might like your life to look like in 3-5 years and what will happen if your habits stay as they are now, including the stops and starts of the past. It can be extremely powerful but it must also be revisited so write it down. That has been key to several systems I've looked at and was something I did a version of back in 2010. I'm still working on adjusting because life conditions change! But No S really helped the progress.

I"m not sure how much our fearless leader realizes he had in place that would support the systematic moderation of No S, both in life conditions and philosophy. It seems perfectly reasonable to me that some of us have to consider other elements besides the meal structure and exceptions.

Ellis · Post by **Ellis** » Fri Nov 03, 2023 1:54 pm

Whoop, almost one pound down this month!

I was slightly over-obsessed with the number on the scale though. I feel like I can't take a break, because the last time I did I gained weight. I weigh every day and take the average of the week. I want to succeed so badly, but at the same time, I do feel good and not deprived at all.

Oolala, it is actually a good question. Why do I want to lose weight? Because I have this pressure to reach my goal weight to feel better in my own skin. I am not comfortable with where I am now, I don't feel good when people take pictures of me, and my clothes don't fit the way I want them to. According to my BMI, I am in the higher range of a healthy weight, so people who need more weight to drop might not understand.

Your suggestion to think about what will happen if my habits stay as they are now, including the stops and starts of the past is a good one. I did think about it and I am, for the first time in my life, confident enough to say that I won't have any "stops" anymore with the habits I developed now.

I feel so in control of my routine and my diet. I never experienced that before.

With that being said, I have to admit I developed some fears and a weight loss obsession which is probably a result of the many years of disordered eating and failed diets. Like I said before, I am afraid to stop weighing every day because when I did in the past, I fell off the wagon. I hope this will be solved when I reach maintenance mode. I know this is contradicting what I said before about feeling in control, but I guess it's just a thought that haunts me. But overall, I feel good about the progress.

Amy3010 · Post by **Amy3010** » Sun Nov 05, 2023 7:51 am

It sounds like you have gained some peace about your process - wonderful to hear how happy you are with your progress!

WINhappy · Post by **WINhappy** » Fri Nov 10, 2023 4:46 pm

Hi Ellis, It's great to hear that you feel committed to the habits you've built, especially since you seem to be making progress towards two related but different goals - losing weight and feeling happy with your daily habits (not always an easy thing to accomplish!). Best regards, WINhappy

Ellis · Post by **Ellis** » Sun Nov 12, 2023 2:16 pm

Thanks, Amy! It does feel great!

Winhappy, thanks! It was a very long process to get here!

Ellis · Post by **Ellis** » Fri Dec 01, 2023 2:22 pm

Almost 1.5 lbs down since last month! I was stuck on the same weight for almost 3 weeks, but it finally went down!

Still following the same method as before. Nothing new to report actually.

I lost 4.8 lbs since january, it doesn't sound like a lot. It was a year full of trial and error, I learned a lot. Reaching my goal weight (getting below 132 lbs) seems actually doable now.

How are you all doing?

pinkhippie · Post by **pinkhippie** » Fri Dec 01, 2023 3:37 pm

Congrats on maintaining your habits Ellis! And Im glad you can see some downward movement on the scale! I know how frustrating it can feel when the number stays stuck for a while.

Amy3010 · Post by **Amy3010** » Sat Dec 02, 2023 6:41 am

Maybe it doesn't sound like a lot, but given how close you are to your goal, it actually is a lot - well done on working so hard this year on establishing your habits and learning so much!

WINhappy · Post by **WINhappy** » Sat Dec 09, 2023 11:12 am

Fantastic news and great job, Ellis! I'm so pleased for you, especially since you persevered with the habits even when nothing seemed to be happening. That is just terrific! Best, WINhappy

Soprano · Post by **Soprano** » Sat Dec 09, 2023 6:12 pm

Great news re your loss. Just stick with what you know works and you will get there.

Jx

Ellis · Post by **Ellis** » Sat Jan 06, 2024 1:22 pm

Happy belated new year everyone!

The december month was a lot of fun. We had a week off work, which was more than welcome! We obviously had the Christmas dinners with the family and I was gifted a lot of food.

I took a couple extra S-days and unfortunately had a few red days, but overall I think it went well. I lost a tiny bit of weight and I am quite pleased.

Thanks all for your kind words, I am so happy we can share our struggles and successes here and the support is really helpful!

Amy3010 · Post by **Amy3010** » Sun Jan 07, 2024 6:27 am

Well done on coming through the holidays feeling pleased with how you did!

And perfection was not required! I think that is so important for us to remember here. Thanks for sharing!

WINhappy · Post by **WINhappy** » Sat Jan 13, 2024 11:45 pm

Isn't it a terrific feeling to end the holiday season feeling proud of yourself, rather than discouraged and feeling like you must start the New Year digging yourself out of a deeper hole? That's a great way to start the year. Congrats, Ellis! WINhappy

Ellis · Post by **Ellis** » Fri Feb 02, 2024 10:57 am

Thanks so much Win and Amy for cheering me on. It feels so good to share my progress.

Yesss.... I actually struggled a lot to get back on track since the start of the new year. I had a couple of red days and a few NWS days, but I was determined to not let it ruin my good work so I did my best to make those last days of january green. And since last month I lost 0.7 kg, which is more than usual! I think I lost more than 6 pounds in total. My LDL cholesterol dropped and I am pleased with that too.
The only struggle I still have is eating out with friends. It's like I completely forget the few rules of no-S. I always regret having dessert. It also messes with my blood sugar levels so it's really important to just have a main course. But oh well, overall it's going really well and I can't wait to finally reach my goal weight!

WINhappy · Post by **WINhappy** » Thu Feb 08, 2024 12:18 am

Ellis, this is a FANTASTIC check-in! Congratulations on your progress! I have no words of wisdom about how to manage eating out with friends except to say that it seems like you are doing really well overall. I'm sure it's frustrating when you remember No S AFTER you've already had dessert. Perhaps the good news is that the situation is discrete. You aren't struggling across the board, only in this one scenario. It's really one problem to solve. The next meal out with friends is the singular challenge. And I bet you can meet it.

I am rooting for you! WINhappy

Ellis · Post by **Ellis** » Fri May 31, 2024 7:59 pm

Phew, it's been a while.

I don't even know exactly when, but I fell off the wagon, sort of. I started feeling more restricted having 3 meals every day (even on S-days). And as soon as I feel restricted, I start binge eating.

It began gradually, for example on a stressful day at work. Also, when we had a lot of leftovers, I couldn't control myself and ate everything. I hadn't had this issue for a long time. Bars of chocolate and bags of chips could sit in the cupboard for weeks without me craving them. So, I think it has to do with feeling so restricted.

I've thought a lot and looked at where it goes wrong each time. Vanilla No-S worked when I was a bit heavier, but not for long without extra rules on S-days. The S-days always remain excessive, even if my N-days are green.

What I want to try now is one weekend S-day. I know several people have done this. I think I need to accept that my S-days will always be excessive. So, if I reduce it to one day instead of two, I'll save a lot of calories. It could be that this will backfire as well, but on the other hand, I think I need a day without rules regarding food. The feeling that I can eat anything on that one day is probably important to me.

We will see!

I hope to update every week again!

Ellis · Post by **Ellis** » Fri Jun 07, 2024 8:33 am

Right after my previous post I found out that 1 S-day didn't work.

I became completely restless and wanted to eat as much food as possible in 1 day, and I already felt very full in the afternoon. So halfway through the day I decided to just go back to the 3 meals on all days.

Before, I felt restricted because I also wanted to do this on special days, but that is far too strict. Special days, birthdays and holidays should be without restrictions.

I've been strict with my N-days lately and it paid off! Almost 1 kilo/2.2 pounds off since last month.

In two weeks we have our vacation, and usually thats were it goes "wrong". I usually find it hard to get back on track after vacation, but I try to not stress about it.

Ellis · Post by **Ellis** » Sun Jul 07, 2024 2:59 pm

Well... gained 1.9 kg because we had a vacation of 2 weeks. I feel bad about it, but oh well... Can't have zero S-days while having vacation, right?

Planning to have just one NWS-day this month for my birthday.

Soprano · Post by **Soprano** » Mon Jul 08, 2024 5:45 am

Did you weigh straight after the holiday? I find if I wait a week after normal eating it isn't so much of a gain.

Jx

Ellis · Post by **Ellis** » Sat Aug 03, 2024 11:57 am

@ Soprano: I weighed myself soon after the vacation, so I was hoping it was just water weight, but unfortunately, it wasn't. My frustration grew as time went on. I had also walked a lot, so I couldn't imagine that I had gained almost 2 kilos. Unfortunately, the kilos were stubborn. I've now lost almost 1 kilo.

As expected, I abandoned the no-S diet after the vacation. It seems like that's pre-programmed, haha. I had to be honest with myself, though. I really ate a lot during the vacation. And since I only need to lose a small amount of weight, I can't get away with vacations and excessive eating anymore.

I embarked on a mission to figure out what I need to adjust. Unfortunately, I came to the conclusion that due to my past eating problems, I will never be a "normal" person when following the no-S diet. I will always look for ways to get away with extra eating. I decided to look more into the habits of slim people, and I noticed that skipping meals is not uncommon. It's interesting that skipping meals is seen as a form of disordered eating in diet culture, while many people do it unconsciously. A natural form of balance, without thinking about it.

I've applied this for the last 2 weeks, and I must honestly admit that it's been easier for me than I thought. I still eat 3 meals a day, but whenever I overeat, I will compensate for it. It's actually a combination of no-S with the habits of slim people. While no-S gives you a kind of clean slate every day, slim people don't operate that way. After a day of overeating (a red, or S-day in no-S), slim people automatically compensate by eating less or skipping meals the next day. I wouldn't recommend this for people with a history of binge eating, but I have to say it works for me. I'm curious to see where it will take me and if my vacations will become a bit easier regarding food and maintaining my weight.

Soprano · Post by **Soprano** » Sat Aug 03, 2024 2:44 pm

Keep us updated!

ladybird30 · Post by **ladybird30** » Fri Sep 06, 2024 6:39 am

I think that self honesty is one of the keys to success. And I also cannot get away with even a small amount of overeating anymore.

Ellis · Post by **Ellis** » Sun Sep 08, 2024 3:27 pm

ladybird30: That is so true! Are you maintaining your current weight?

I've lost 2.9 lbs since last month!

Like I said before, no more excuses and self honesty. I actually added calorie counting now. I know I know, why would I do this to myself?

Well.... we booked a vacation, and I have approx 5 weeks to slim down. I realize a deadline might backfire, but I want to try because I am already dieting for years to get rid of these last few pounds. And it's basically my dream vacation, so I need to feel good about myself.

I have this app where I log my weight for almost everyday for years. And this app gives me the amount of calories I can have for the day, based on my stats and my goal. It's going really well, and I think I can reach my goal. Then I can start maintaining my goal weight, which is kinda scary haha. But also kind of a relief to finally switch to maintenance.

ladybird30 · Post by **ladybird30** » Tue Oct 08, 2024 4:18 am

Hi Ellis - I have been maintaining my current weight, within a range of about 4 - 5 lbs (usually less) for about the last 18 months.

Ellis · Post by **Ellis** » Fri Dec 20, 2024 7:14 pm

It’s been a while, but I’m back.

Unfortunately, heavier. Since even before our vacation in October, I started struggling to stick to my original plan. I became impatient and desperately wanted to “quickly” lose some weight. You can probably guess what happened—setting a deadline had the opposite effect. Thankfully, I made peace with not being at the weight I wanted. The vacation was amazing, and although we enjoyed plenty of good food, we also walked a lot!

All in all, it wasn’t too bad when I stepped on the scale after returning home. I hadn’t lost any weight, but I hadn’t gained any either! Still, I didn’t feel great about it and started drifting away from the No-S Diet (including the modifications that worked well for me). I jumped between different diets, including some that are said to be good for my health. Because of my Type 1 diabetes, I do need to be careful. Unfortunately, that diet was too strict, and I felt like I had to adjust too much. Health is important, but so is sustainability and being able to enjoy life now and then.

So, I went back to calorie counting, which we all know isn’t something sustainable long-term (at least not for me). I also gave vanilla No-S another shot, but due to my disordered eating patterns in the past, the bingeing on S-days didn’t go away, and I undid all my hard work during the weekdays with the weekends.

After yet another switch, I decided to reflect on what had worked best for me in the past, both on the scale and mentally. That was No-S with three meals a day, even on S-days. For breakfast, I include something sweet so I can still feel like I’m indulging a little. This felt too restrictive in the past, so I’ve decided to add Super S-days as a mod. These are completely free days reserved only for truly special occasions, like birthdays or holidays. I hope this approach will help me get back on track!

Calorie counting was just too much for me, and I’m glad I can go back to eating “normally.” It feels good to be back, and I’m determined to mark my days religiously in the app!

Amy3010 · Post by **Amy3010** » Sat Dec 21, 2024 6:36 am

Welcome back, Ellis! The most important thing here is the learning you have done on what works and what doesn't work for you - if it's not sustainable, then that is good to know. It's all about finding that balance between what you know you can do, and being able to accept your health/body/weight situation as a result of that. Not an easy or quick journey but you are on your way!

Ellis · Post by **Ellis** » Fri Dec 27, 2024 11:27 am

You are so right, Amy! Finding that balance is key, but it’s really a tough journey!

So, that’s Christmas done for another year!

It was lovely, and we celebrated with our family and in-laws. There was plenty of food, and even though I had given myself permission to fully enjoy it without any restrictions, I’m afraid it wasn’t the best for me.

Because of my Type 1 diabetes, my blood sugars were all over the place, thanks to all the carbs, fats, and proteins. I don’t have an insulin pump, so I was constantly chasing high blood sugar levels. It’s not a big deal for a special occasion, but it doesn’t feel great either. In the past with my carb limit, I’ve felt very restricted, which ultimately led to me breaking down and bingeing on treats. Yet, again I feel the pressure to keep my blood sugars as stable as possible to reduce the risk of complications. I already have teeny tiny damage on one eye due to diabetes, which scared me, but somehow bad habits keep creeping back in.

I think as long as I know that I can eat anything I want, I should be able to manage. The only difference is that because of my blood sugars, I can’t eat everything at once. I need to stay under 60 grams of carbs per meal. That’s simply the best for my health and, thankfully, works well in combination with No-S.

In social settings, like a Christmas dinner with family, it can be tricky because there are multiple courses. Funny how, when you say you don’t want something because of a diet, people often push back and try to convince you that you can treat yourself because, after all, you’re not overweight. But as soon as you mention it’s for your health, everyone is completely understanding. Luckily so! But the difference of how people respond is kinda interesting to observe!

The biggest hurdle for me is buffet-style restaurants or just any restaurant where the group orders dessert. That’s something I find incredibly difficult. But usually, when I really think about it, most desserts aren’t even that special. I could potentially have a salad (low in carbs) if I really wanted to “save room” for a dessert, carb wise.

In January, I have my health check-up, and I really want to do my best to minimize the damage before my blood test. I now realize I have a bigger motivation to adjust my diet than just losing weight. So, I’m not necessarily going to focus on weight loss but rather on getting my blood sugars under control! I also plan to up my daily step count and I bought some fitness cards. It should be motivating to just draw three cards and do the exercises listed on them. I will do this twice a week, and I will take long walks three times a week.

I hope everyone had a wonderful Christmas! What are your plans for New Year’s Eve?

Amy3010 · Post by **Amy3010** » Sun Dec 29, 2024 6:46 am

So glad you had a lovely Christmas! We had a good one, too

You are making hard changes to your eating habits because of a serious health issue, and even then, it is challenging to navigate all the situations where you are tempted to eat food that is not in your best interest. Our culture is so food focused! Thankfully people are definitely more understanding if you tell them you are making changes for a health issue.

Hopefully, focusing on your blood sugar numbers helps you to stick to your plan - hang in there!

Our plans for NYE are celebrating with our neighbors - we get sushi so no one has much work

What are your plans?

Ellis · Post by **Ellis** » Sun Dec 29, 2024 3:44 pm

You’re absolutely right, Amy! These are drastic measures and probably unrealistic to stick to forever, but I think it’s what’s best for me at the moment. I do feel better now after a few days of sticking to it! Thankfully, the risk of complications isn’t something I constantly worry about, but as my health check approaches, the pressure increases to tighten things up.

But indeed, as you said, we really are a food-centric society. Almost everything is celebrated with food. On January 2nd, we’re having a New Year’s breakfast at work. It’s a simple breakfast that usually includes a croissant or pastry, but after all the festive treats, I think I’ll just have breakfast at home instead. There are other colleagues who don’t participate in these kinds of events, so I won’t stand out.

How do you all handle social eating occasions? Do you make it an S-day, or is it not an issue for you to say no? And also, how do people respond to your approach?

Amy3010 · Post by **Amy3010** » Thu Jan 02, 2025 6:40 am

For me it really depends on the situation. For example, we have book club every 6 weeks on a Monday. The person who picked the book brings a food treat - usually homemade cake. After struggling with how to fit it into No-S, I finally decided to treat book club as an "S event", which means I can simply participate without having to mark it as red, or having to refuse someone's special homemade treat. Because people do notice when you refuse their cake!

My rule for myself is that I stick to one serving of the treat and that the rest of my day is green; otherwise, of course, it has to be marked red.

Next week we will also be having our New Year's reception at work - on Thursday. It will be food trucks, an open bar and dancing. I think I will probably stick to what seems like a reasonable portion of food for my lunch and navigate from there. I will keep you posted.

pinkhippie · Post by **pinkhippie** » Sun Jan 05, 2025 12:57 am

HI Ellis!

Welcome back! I also have the mod of eating 3 meals every day, including S days as long as I have something sweet every day. For me that is after dinner. I have the same pattern of dieting as it sounds like you do, which is go on an immediate restrictive diet and or count calories until I am feeling hungry and deprived and eventually come back to No S. I also deal with past disordered eating patterns and I have to be careful also. It sounds like with your blood sugars it adds another layer of complexity to your eating, but within the structure of No S it sounds doable as well.

Social situations are tricky. At work, if people offer me donuts or food in between meals I usually just take it and tell them I am saving it for lunch or dessert or dinner or whatever and that works really well. Social situations outside of work are usually easy because I have more control and can plan the time or situation and they are usually just breakfast, lunch or dinner.

Good luck this weekend! I hope it goes well for you!

Ellis · Post by **Ellis** » Sun Jan 05, 2025 2:09 pm

Amy, what a great idea to make book club an S-event! Homemade pastries are impossible to resist.

Pink, how clever to save workplace treats for mealtimes! How do you handle restaurant dinners? Do you also have dessert then?

I’m feeling a bit lost, to be honest.

I just don’t know what the best approach is for me anymore. I’ve switched plans or mods more than ever, and in the meantime, I’ve gained weight again. This isn’t the best way to start the year. There are several factors I need to take into account:

• My blood sugar levels: In principle, I can eat anything as long as I don’t eat it all in one sitting. (For example, no burger, fries, and dessert in one meal, but a salad with dessert would be fine.) Vanilla S-days aren’t a good option for me.
• LDL cholesterol: I need to pay close attention to saturated fats, which are mostly found in animal products like dairy and cheese, as well as in many sweet snacks. If I eat something rich in fats only on weekends and avoid them during the week, it stays balanced.

Because I have to consider these factors, I keep running into approaches that don’t work. Here’s a list of what I’ve tried:

A. Vanilla No-S: Not an option; S-days are excessive and bad for my blood sugar.. No-S with three meals a day mod: Works, but sometimes feels too restrictive.
B. No-S with 3 meals everyday mod: Works, but sometimes feels too restrictive.
C. No-S with 3 meals everyday including sweets: Works well but unfortunately raises my LDL cholesterol.
D. Carbs limit of 60g per meal: Works well for blood sugar control, but I end up eating too much overall and don’t lose weight. This might be better for maintenance. Psychologically, it’s not great either because I tend to push the carb limit, even when I’m not hungry.

So, yeah, maybe I should just go back to option B. That’s the method that gave me the longest-lasting success, even on the scale.

Edit to add: I am going to weigh-in every friday here. I usually weigh daily but my official weigh-in would be the first Friday of the month, but I like the accountability to update weekly!

Amy3010 · Post by **Amy3010** » Wed Jan 08, 2025 6:37 am

You have an additional struggle with your blood sugars which makes it extra challenging for you...and after trying out different approaches if you have found that option B works the best, after taking everything into consideration, then it sounds like that is the best option right now, even if it's not perfect. Do you find focusing on health (blood sugars and cholesterol) helps you to stick to your plan more than focusing on the scale? I struggle with high cholesterol (one of the reasons I went plant based) but sometimes that goes to the back of my mind as far as motivation to eat healthfully is concerned.

Ellis · Post by **Ellis** » Fri Jan 10, 2025 1:03 pm

I’m happy to report that I’ve lost 0.4 kg in one week!

That’s just under one pound. Pretty good for one week, especially considering I had two “red days.” I had some low blood sugar episodes and still had Christmas chocolates at home. This is not a good combination, as my body instinctively craves sugar in such situations, and it’s hard to resist. Since it was a tough week at work, I gave myself permission to enjoy the chocolates thoroughly, and now the “problem” is out of the house.

They’re far too high in fat for me anyway, so I never buy them myself.

I also recently discovered that people with type 1 diabetes not only don’t produce insulin but also lack the hormone amylin. Amylin helps create a feeling of fullness after meals. In my 30 years of living with diabetes, I never knew this and was never told. Eating disorders are extremely common among people with type 1 diabetes, and I always thought this was because of the constant focus on food and managing blood sugars. But learning that you don’t feel full due to the lack of this hormone is really eye-opening. I wish I had known this earlier. I’m not sure if I could have done anything about it, but still.

So, I’ve decided to go with option B, and I think it’s working well. I allow myself something sweet as part of a meal, but only if I stay within my saturated fat limits. I think this should work!

Amy, I think the scale is my biggest motivator, sadly. Although my cholesterol and blood sugar motivate me until I lose focus. But with option B, it’s as close as I can to combine the 3 without feeling overwhelmed.
I didn’t know you switched to plant based, so interesting! I am vegetarian myself and I definitely see the benefits of a plantbased lifestyle. How did you experience the switch? Do you have many options in the stores in your area?

Amy3010 · Post by **Amy3010** » Sat Jan 11, 2025 6:32 am

The scale is my biggest motivator, too

But I do my best to focus on process goals instead of outcome goals as much as I can. I think that's what keeps me here with No-S all this time - it's part of my process.

How interesting to learn about amylin, and sobering to realize that having Type 1 diabetes means you don't make it, and thus never really feel full - that sounds like an important thing to know. Do you think knowing this will make you start to experience hunger differently?

I went vegan in 2007 - at the outset mainly for health reasons, but over time, the other reasons (animals, climate, social justice) became just as important to me too. It is not always easy (eating out can still be challenging) but I have never looked back - I feel really good about my way of eating and don't struggle at all to stick to it. There are tons of vegan options in stores now, but a lot of it is processed crap. I try to focus on whole foods and cooking at home. I find my biggest challenge is making sure I get enough protein to support muscle tissue maintenance.

What has your plant based journey looked like?