I now have a months worth of data with the Garmin scales and the body fat% is dropping but the weight is holding steady. This was really frustrating me until I realised that my body water% was increasing.
I’m still working out the implications but decreasing the body water % will impact performance so basically i am still stuck
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I’ve been giving the 16:8 stuff a go. Not for any particular reason. The Mrs tries to do it in the week, and I was late having breakfast on Wed so thought I’d try.
I don’t like being hungry. That I have always known! I think I’d really struggle without having a black coffee in the morning, as that seems to buy me another hour or so.
Though saying that. After the initial hunger, it does seem to bed down a bit. I might try to abide Mon-Thurs and see how that makes me feel. Though it will be interrupted whilst on holiday no doubt. So maybe a Jan thing to really give it a go. Not quite willing to lose my Fri/Sat evening crisps and wine whilst watching telly yet!
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77.7kg this morning following a low 77 reading earlier in the week. This that might be the first time with 2 consecutive readings under 78. A definite downwards trend.
Sticking to 16:8 during the week, more relaxed at weekends. I’ve really upped my running over the last 3 weeks too.
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Diet has gone to shit these last couple of months with stoopid busy at work also meaning little time to exercise
Really need to be on it 1st Jan - cut out all refined sugars and dry Jan plus a lot more veggies
On the scales this morning at 72.4 which is a minor miracle it’s not more
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nice 
Anyone else? sign up here ___________________
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Ahh the old break up diet. Works every time!
@fruit_thief What is your idea of too much sugar? I’m curious to know what people deem too much!
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Dunno what otqhers consider too much, but back of an envelope I reckon I’m easily getting a third of my calories from sugar.
Must be eating and drinking 250g = 1000kcal of sugars per day across breakfast like granola or sugar added to porridge / Weetabix, jam on toast, cakes and pastries, fruit juice especially mango 
and pineapple , bananas, raisins, dates, chocolate particularly snickers which Mrs has been buying in jumbo packs.
BMR around 1500kcal + say 1000kcal exercising on average+ say 500 pottering around (or maybe it’s 750/750) = require 3000kcal per day to maintain weight if you’re a CICO fanboi, and I am.
In Jan I’m thinking of trying to reduce it, obviously not to zero or you’d have to scoop me off the floor. But maybe to less than 100g per day, by cutting out all recreational sugar.
interested to see if I even can, how it feels & whether any noticeable difference in training and performance. Plus also keen to hang onto those teeth a while yet.
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Your the Dr here but my layman’s view is for very active people I don’t see the problem. Your using all of that sugar as fuel fairly immediately so its not a diabetes or weight gain risk. Trying to get the equivalent down as carbs is not easy nor make exercising after consumption comfortable.
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I’m no nutritionist but suspect if fessed up to one, they’d probably have a list of reasons against
Can’t help feeling the temple would prefer lower glycemic index stuff long term.
Asked my dentist & he recommended a 100% Kendall mint cake diet, but reckon he’s got eyes on a new SpeedMax
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Let’s not forget the micronutrient aspect here though. there’s more than just sugar in fruit!
Removing the jam/choc/cakes, yes fair enough.
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yeah might need to stock up on the bananas. But it gets hot and thirsty and after a run find it pretty easy to chug a whole litre of mango juice= an over massive sugar hit I think.
another observation - a year of cutting out daily alcohol hasn’t made any difference to my weight or performance 
- suspect as have unconsciously upped the sugar to compensate.
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When I was going mad trying to go fast in 2019 I was averaging silly hours for a 50 year old.
I contacted a nutritionalist with very good reviews on Facebook, Nathan Bancroft ?
I liked his very simple and straightforward ideas, posts and the way he put it across.
I mailed him and he replied straight away, he mentioned sugar several times, he said anyone exercising to that extent ( I was averaging 14-15 hours a week and following 80/20 quite religiously ) usually consumes a “ crazy “ amount of sugar as as sowler says getting enough calories with out it would be “ difficult “ at times.
He mentioned fat adapted … but as a veggie that’s a non starter ( he wasn’t a fan of that either)
Loads of stuff out there but one thing I would say is reduce gradually a bit like methadone !
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was actually planning on going cold turkey on Jan 1st. Both figuratively and literally…
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Good luck.
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I guess I’d say what is the purpose? What are you wanting to achieve. Weight loss I presume as per the thread we are in?
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No, prob posting in the wrong thread as don’t want to change weight or body composition. Would replace sugars with starches. More about health than weight, & just out of curiousity
Not an expert but if you arent bothered about weight then wouldnt worry about it. Unless you feel tired a lot as sugar crashes can cause that. Think the main problems from excess sugar are teeth problems and weight gain.
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Yeah, it’s not so much a worry, more a sort of lifestyle tweak that I keep wondering about. The paleo types & anti-aging brigade all seem to favour less of the sweet stuff for metabolic health. And like you say, I want another 55 years out of these teeth (which seems massively improbable). Just curious really about whether it’d possible to clean up that part of the act & January seems like the month when people do that stuff so wondering about giving the wheel a spin
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No harm in trying. As others said above keep the fruit, although juice could be cut down a bit. I could drink orange juice for Britain so dont buy it anymore.
I used to have a really sweet tooth but more recently I favour savoury snacks. When I drink it makes me want sweets. I think alcohol causes blood sugar to drop and then you crave it.
Ill join on the January giving stuff up. No booze, no refined sugars.
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