My 6 monthly health appraisal, and why the weight loss phase of the diet is now officially finished

...or how I was defined as a lean, mean, weight-losing machine!

So I had my 6 month health appraisal at the gym today. 6 Months ago I was borderline obese, unfit, unhealthy, and fairly sedentary.

Today, I'm a bit better! I haven't got the results from last time, but here are some highlights from today:

Blood pressure: 135 / 68
BMI (Which is a waste of time, see below): 24.5
Waist to Hip ratio: 0.86 (0.90 or below is the expected norm for a male)
Aerobic Fitness Predictive VO2: 50ml/kg/min (Good apparently)
Total Body fat: 10.2% (Average for a male my age is 13 - 19%) I'm classed as "Very Lean" (downside, I'll get physically cold easier)
Fat Weight: 7.1Kgs (Average 10-14Kgs)
Lean Weight: 62.3Kgs (Average 61-65Kgs) (i.e. perfect :-) )
Total Weight: 69.4Kgs (Average 72-77Kgs)
Water: 67.1% (Average 55-65%) (I'm well hydrated) (Stop worrying honey :-) )
Total Body Water: 46.6L (Average 38-45L)

So there it is, I'm slightly under weight for the average (although I'm not "underweight"), with an excellent ratio of fat/lean/water.

All this shows, once again, how useless BMI is as an indicator. If I was to get my BMI to 21 (The centre of "Normal") I'd be massively underweight with almost no body fat, and probably de-hydrated!

The diet officially ended last Friday. I haven't put on, or lost any weight since then (I haven't tried), but today has shown me that it really is over. My body is now where it wants to be, any further loss would start to impact my physical being in ways that would be detrimental.

It's now all about watching what I eat, not letting things get out of control, and keeping on top of my general fitness. I'll update this blog from time to time to let you know how I'm doing, and of course you can follow me on Twitter to get an idea of what I'm up to.

The Dukan diet has, so far, been great for me. The results are fantastic, I'm a new man!

The #dukan diet and me

For the last 152 days I have been dieting. Those of you who follow this blog will have seen my slow progress from 14 stone 8.25 pounds down to, today, 10 stone 13 pounds. By the numbers that is a weight loss of 51.25 pounds, or 3 stone 9.25 pounds, or 23.3 kilograms. It has also taken me from a BMI (for what the measure is worth) of 31.99 (obese) to 23.96 (normal).

However, all that's statistical. How has the diet been? Well, easy actually. Simple rules, no need to survive on ryvita and lettuce leaves, and never having to feel hungry have all helped. I've read a number of reports around health, diets, and nutrition whilst I've been doing this diet, and I know that it doesn't fit the pattern of a healthy diet. I know that it is meat (protein) heavy, and that the nutrients from fruit and veg are vital to our health; but, over a short time period, with a specific goal in mind, it has worked wonders for me.

Another statistical break, I have dropped from a 38 inch waist to a 32, and from a 44 inch chest to a 36 / 38 (depending on the jacket). All my clothes are now either medium (slim fit) or small. This factor alone has boosted my self-confidence, and my self-esteem no end. I have, to a large extent, stopped snoring (have to check with the wife as to whether I can have the all-clear yet on that), I don't get out of breath putting my socks on(!), and I have much more energy than I had before the start of the diet.

On the energy front, a lot of commentators on the diet (who haven't done it themselves) expect you to be lethargic, slow, and generally struggling. I have found exactly the opposite. After the initial "attack phase" of the diet (which lasted a week) was over, and I re-added veg into my diet, I started exercising. Just small amounts at the gym, a run, a row, a few sit-ups. Never once did I feel that I was unable to keep to my exercise regime; and after the exercise was over I was quite happy to eat protein and drink water. I never felt a "carb slump". As the diet progressed, and the weight fell away, I have upped my exercise. I am now running between 18 and 26 miles a week, with distances of 6 to 10 miles at a time, and a pace of 7.5 mi/h.

Having done some reading on the subject, the commentators assumptions couldn't be more wrong. They assume that we primarily survive on fruit and veg, when the historical record shows us that meat and fish was the primary food of a stone-age individual, and it was this protein that gave them the energy to run down prey over long distances. Protein may not give you that instant energy hit that you get from carbs (and fat), but the energy it does give you last a lot longer, and goes a lot further.

A few questions have raised themselves during this diet, for example; How can I eat 900 calories a day and still have loads of energy, even if I burn 700+ of them during a run? Obviously this isn't sustainable, but there have been days where I have consistently eaten ~800-900 calories a day for a week, and gone for 2 or 3 6 mile runs burning 700+ calories, and yet haven't suffered any fatigue or desire to eat more. Another one; I know, from hiking trips, that a litre of water weighs a kilo (or 2.2 pounds), so how can I weigh myself, relieve myself, and weigh myself again and see no difference in weight. Whilst I'm not measuring my output, I am assuming it around half a litre which should equate to 1.1 pounds or half a kilo.

Enough on that, although one thing that is obviously apparent is that the diet has made me much more aware of what I'm putting into my body. It is phenomenal the things that have added sugar to them (and the quantities of sugar in things to start with). It's no wonder we are a nation of increasing size, the stuff we eat doesn't really lend itself to a healthy lifestyle. The only way you can go healthy is to make stuff from scratch yourself. 

On that front, some tips for the serious carb cutter, Encona hot pepper sauce is all good! Jamie Oliver's brand of cooking sauces have the lowest amount of added sugar (with the Tomato and Chilli sauce having 0 added sugar (there is still some sugar from the tomato obviously)). Waitrose half a rotisserie chicken can give you a hot meal for lunch when the incessant yoghurt, boiled egg and cold chicken gets too much for you.

So, it's worked for me, I would recommend it, and given the chance to do it all over again I wouldn't do anything different. Here's to the final 10 pounds, and the milestone of crossing 4 stone!

Monday 15th November - Day 148 (Week 22)

On the scales this morning*: 10 stone 13 pounds. Delta from last week: 2 and three quarter pounds. Total weight loss to date: 51 and a quarter pounds.

*not strictly accurate. We're staying at the in-laws, and the scales are not the usual ones. I did a run yesterday, and at the end of it I weighed 10 st 13 lb; however, since then I've eaten (Dukan friendly) bolognaise, a pot roast (with multiple Dukan unfriendly potatoes), and a (decidedly Dukan unfriendly) apple crumble! The chances of my weight being the same as after a run are 0, but the numbers are what the numbers are.

All that aside; the week has gone well, focus is returning, and it was very nice to see 10 stone on the scales again.

We're off to Brighton for the night tonight, and I will, no doubt, have a "nice" breakfast tomorrow, but the focus remains. (honest!)

Monday 8th November - Day 141 (Week 21)

On the scales this morning: 11 stone 1 and three quarter pounds. Delta from last week: 0 pounds. Total weight loss to date: 48 and a half pounds.

It's almost over I think. There'll be one final push, but I'm struggling to move any more weight. 5 of the last 7 days have seen me at 11 st 1.75 lb, and straight eating or exercise keep me there.

Taking stock, I'm a 32 inch waist, a 36 inch chest. This is where I wanted to be. A little more weight loss would be nice (10 st 8 lb would be great) but it's only a safety blanket. 11 st 7 lb is where my trousers feel a little tight, and I haven't been there for weeks.

Pushing on regardless, but no longer worrying too much.

Monday 1st November - Day 134 (Week 20)

On the scales this morning: 11 stone 1 and three quarter pounds. Delta from last week: minus 1 and a half pounds. Total weight loss to date: 48 and a half pounds.

Depressing!

Hallowe'en did me no favours!

I take heart from the fact that before the festivities yesterday I weighed 10 st 12.25 lbs.

Tiger than that, cakes, sausages, chips, bread buns, cider, etc. They're all BAD!

Hoping I'm strong enough to clean up and reverse the damage this week.

One other point, the weight gain this week happened despite running 4 times, amassing a distance of 25 miles, and running 6 and a bit miles Friday, Saturday, and Sunday!