My alternate day calorie restriction diet is going well. My body and/or habits are adapting. But the visible benefits are still small.
- I normally do three restricted days per week (very rarely only two). I eat 800-1000 calories on those days (or 1200-1400 when I burn more than 1000 calories by hiking). On unrestricted days, I try to eat a little more than feels natural.
- I have an improved ability to bring my weight to a particular target, but the range of weights that feel good is much narrower than I expected. My weight has stabilized to a range of 142-145 pounds, compared to 145-148 last year and an erratic 138-148 in the first few weeks of my new diet. If I reduce my weight below 142, I feel irritable in the afternoon or evening of a restricted day. At 145, I’m on the verge of that too-full feeling that was common in prior years.
- My resting heart rate has declined from about 70 to about 65.
- For many years I’ve been waking in the middle of the night feeling too warm, with little apparent pattern. A byproduct of my new diet is that I’ve noticed it’s connected to having eaten protein.
- I’m using less willpower now than in prior years to eat the right amount. My understanding of the willpower effect is influenced by CFAR’s attitude, which is that occasionally using willpower to fight the goals of one of my mind’s sub-agents is reasonable, but the longer I continue it, the more power and thought that sub-agent will devote to accomplishing its goals. My sub-agent in charge of getting me to eat lots to prepare for a famine can now rely on me, if I’m resisting it today, to encourage it tomorrow; whereas in prior years I was continually pressuring it to do less than it wanted. That makes it more cooperative.
The only drawbacks are the increased attention I need to pay to what I eat on restricted days, and the difficulties of eating out on restricted days (due to my need to control portion sizes and to time my main meals near the middle of the day). I find it fairly easy to schedule my restricted days so that I’m almost always eating at home, but I expect many people to find that hard.