Day 10 - Reverse Diabetes Challenge

Woke up at 9am and had my 100 calorie replacement meal. Did daddy duties, my wife went out to buy my youngest son's birthday cake for tomorrow. Made myself my cucumber, tomato, onion salad and did my 3 sets exercises. Really had a hard time with my little trainer, Adric my second son. He just had to ride on my back while I was doing push ups.

When my went back home, I went downtown to give money to my wife's cousin who will cook our dinner for tomorrow's birthday celebration. I had baked macaroni at 254 calories for lunch and 1 garlic stick at 80 calories.

I had my salad at 68 calories. Dinner was 1 serving of Pork giniling at 311 calories and 1/4 cup rice at 50 calories. Snacks was 1 small pack nuts at 37.5 calories, 1 cheese sandwich at 138 calories and 2 spoons ice cream at 183 calories

As of 8pm here's my calorie intake.

Breakfast - 1 replacement meal at 100 calories

Lunch - 1 baked macaroni at 254 calories

              1 garlic stick at 80 calories

Snacks - 1 vegetable salad at 68 calories

Dinner - 1 serving of Pork giniling at 311 calories

              1/4 cup rice at 50 calories

Snacks - 1 small pack nuts at 75 calories

               1 cheese sandwich at 138

               2 spoons ice cream at 183 calories

My total intake was 1,261 calories against 1,147 calories per day to lose 3 pounds, I am over by 114 calories. If measured against my BMR (calories burnt at rest) of 1,694, I have a deficit of 433 calories today.

Day 9 - Reverse Diabetes Challenge

Yes! I did my 3 sets of 10 push-ups, sit-ups and leg pumps last night and this morning. Good start to my moderate activity living.

Breakfast was at 10am with 1 replacement meal at 100 calories. I had to go to Mergrande beach resort to reserve huts for my youngest's 1st birthday this Saturday.

Went to the office and ate lunch consisting of KFCspaghetti at 270 calories and jr. zinger burger at 242 calories.

Snacks was 1/2 pack nuts at 75 calories and sugar free coffee at 90 calories. Nothing special for dinner, just the replacement meal at 100 calories and a snack of 1/2 pack nuts at 75 calories.

I got home at 1am and I'm really hungry. This happened for the 1st time. Currently my total is at 952 calories. Yesterday I computed that  I can consume up to 1,147 calories per day in order to lose 3 pounds next week. So I can eat one last snack that should not go over 195 calories.

Before eating the snack, I did my 3 sets of exercises first. My snack was 3 spoons of spaghetti at 

My total calories for today:

Breakfast - 1 replacement meal at 100 calories
Lunch - KFCspaghetti at 270 calories
              Jr. zinger burger at 242 calories
Snacks - 1/2 pack nuts at 75 calories
               1 sugar free coffee at 90 calories
Dinner -  1 replacement meal at 100 calories
Snacks - 1/2 pack nuts at 75 calories    
              4 spoons of spaghetti at 56 calories         

Totaling 966 calories against 1,147 calories per day to lose 3 pounds. If measured against my BMR (calories burnt at rest) of 1,694, I have a deficit of 728 calories today. Looks good. Let's do this again tomorrow.

Day 8 - Reverse Diabetes Challenge

Breakfast consisted of my 100 calorie replacement diet, 4 pieces of Pringles at 37.5 calories, 1/2 tablespoon of ice cream at 46.5 calories and 1 tablespoon of spaghetti at 14 calories.

I went to our local Pharmacy and had my blood sugar taken. I was so happy because I got 9.8mmol/L from 12.4mmol/L last week. I lost 2.6mmol/L. If this trend goes on, I'm confident that I will reverse my diabetes.

I went to my Herbalife coach before going to work to take my measurements. I'm at 189.2 pounds today! Yes, my diet worked. I lost 3.8 pounds after 1 week. Good results makes me more motivated to stick with my diet. Here's my calculations from calculator.net:

Off to work and I had lunch at 3pm. Ate 1 Jollibee hotdog at 386 calories.

For snacks, I whipped up a vegetable salad composed of 1/2 cucumber at 23 calories, onion at 29 calories, and tomato at 16 calories. The vegetable snack is at a total of  68 calories. I ate this alternately with my 1 pack of nuts at 150 calories.

Currently, here's what I ate so far:

Breakfast - replacement meal at 100 calories
                - 4 pieces Pringles at 37.5 calories
                - 1/2 spoon ice cream at 46.5 calories
Lunch - 1 Jollibee hotdog at 386 calories
Snacks - 1 serving vegetable salad at 68 calories
               1 pack of nuts at 150 calories
Dinner - 1 replacement meal at 100 calories
Snacks - 1/2 pack of nuts at 75 calories
               2 spoons spaghetti at 28 calories
               2 spoons icec ream at 183 calories        

My current total for the day is 1,174 calories.

Based on my new calorie calculations below, I need to change my target calorie intake.

You need 2,349 Calories/day to maintain your weight.	2,349
You need 1,849 Calories/day to lose 1 lb per week.	1,849
You need 1,349 Calories/day to lose 2 lb per week.	1,349

That means I need to consume only 849 calories per day in order to lose 3 pounds next week. I don't think I can realistically do this. I guess I would need to add more exercises to my daily lifestyle. That means later tonight when I get home, I will do 3 sets of 10 push-ups, 10sit-ups and 10 leg pumps. I will do this morning and night in order to change my activity level to Moderate and will get the calculations below.

With this change I can consume up to 1,147 calories per day in order to lose 3 pounds next week.

Week 1 - Reverse Diabetes Challenge

Week 1 of my reverse diabetes challenge is done. Now let's see the trend in my calorie intake and check the measurements of my weight and blood sugar. I need to do this in order to see the effectivity of my diet.

My blood sugar today is 117mg/dl or 9.8mmol/L. I started with 224mg/dl or 12.4mmol/L. I lost 107mg/dl or 2.6mmol/L.

My measurements last week and today are listed below.

March 28, 2016 Weight: 193 lbs. Body Fat: 30.9 Body Water: 50.6 Muscle Mass: 1064 BMR: 1719 Physique rating: 3 Metabolic Age: 62 Bone Mass: 6.8 Visceral Fat 16	April 5, 2016 Weight: 189.2 lbs. Body Fat: 30.5 Body Water: 50.9 Muscle Mass: 1248 BMR: 1694 Physique rating: 3 Metabolic Age: 61 Bone Mass: 6.8 Visceral Fat 16

I'm at 189.2 pounds today. That means I lost 3.8 pounds after 1 week of diet. However my BMR (calories I burn at rest) dropped to 1,694. Huh. I thought it would go higher. My visceral fat is the same. Visceral fat is a concern for me because the main purpose of the diet is to lessen or completely remove the fat that surrounds my organs especially the liver and pancreas. So that my insulin production will come back and my diabetes reversed. My Herbalife coach told me that I should use the herbal tea to burn the fats. I will check on it later and may incorporate it in my diet.


Here's my calorie intake for Week 1:

March 29 - 1,086 calories
March 30 - 1,119 calories
March 31 - 2,348 calories
April 1 - 1,451 calories
April 2 - 1,642 calories
April 3 - 1,972 calories
April 4 -913 calories

Average of 1,504 calories per day.

Reverse Diabetes Challenge Day 7

I never knew that you can actually plot your weight loss. I just realized this when I went to calculator.net to calculate how many pounds I can lose with my diet.

I consider myself lightly active because I walk 20 minutes daily when going home from work. My results are listed below.

You need 2,372 Calories/day to maintain your weight.
You need 1,872 Calories/day to lose 1 lb per week.
You need 1,372 Calories/day to lose 2 lb per week.

So that means a difference of 500 calories will make me lose 1lb per week. I wasn't satisfied in loosing only 2 pounds per week. I want to lose weight fast! So I did a little computation. Please refer to them below.

if I only eat 872 calories a day I will lose 3lb per week or 12 pounds/month
if I start today April 1, 2016
April 29 - 181
May 27 - 169
June 24 - 157
July 22 - 145
August 5 - 139 IDEAL WEIGHT

With these results, I'll achieve my goal in 5 months. That's quite long. Now I'm thinking of adding exercise to make my losing weight faster. Tomorrow I will need to measure my weight and blood sugar to record any changes and see if there was any effect on my 1st week of diet.

Today I had breakfast at 9am. Drank my 100 calorie replacement meal. Lunch was again my 100 calories replacement. Shower and changed then went to work. For snacks I drank my sugar free coffee at 90 calories and ate 1 pack of nuts at 150 calories.

Its better during the work week because I can control what I eat. Weekends are harder because there are a lot more temptations when it comes to food.

I promised myself that I will lessen my food intake today. If possible I won't eat meat only vegetables. Well no such luck, there was no vegetable dish in the pantry. I ordered 1 serving of chicken adobo. I googled for its equivalent calories but found 3 different measurements. I decided to get an average from the result and make it as the estimated calorie count for a piece of chicken adobo. I got 172 lets make it 180 just to make sure. Ate only 1/2 cup rice at 103 calories.

For snacks I ate a pack of Grower's hot peanuts at 190 calories. Let's add it all up.

Breakfast - replacement meal, 100 calories
Lunch - replacement meal, 100 calories
Snack - 1 cup sugar free coffee at 90 calories
             1 pack nuts at 150 calories
Dinner - 1 piece chicken adobo at 180 calories
              1/2 cup rice at 103 calories
Snack - 1 pack Grower's peanuts at 190 calories

That's a total of 913 calories against my required daily calorie intake of 2,372 calories. Leaving me with a 1,459 deficit. If you measure it with my BMI and calories burn at rest at 1,719 calories, I have a 806 deficit. Yes, I'm back in the game. Tomorrow, I will only bring 1 pack of nuts so I will only have one snack and bring vegetables for dinner.

Reverse Diabetes Challenge Day 6

April 3, 2016
Day 6 of my reverse diabetes challenge


Woke up at 8am and drank my 100 calorie replacement meal.

It's movie day! We went to watch Batman vs Superman at 12 noon. That means we're going to eat at the cinema. So we went to Jollibee and I got its bacon cheeseburger at 400 calories, 1 piece fried chicken at 380 calories, 2 tablespoons of ice cream 186 calories.

The movie was ok, I didn't like the portrayal of Lex Luthor. The movie was dark, thank god for Wonder Woman, she kicks ass! After the movie, we went to church and to my mom's house. I had to go back to my house to get some things. I also had my snack of 2 tablespoons of ice cream at 186 calories and 4 pieces of Pringles at 37.5 calories.

Bought Chooks to go chicken and went back to my mom. Bonded with my family and ate dinner. Dinner for me was 1 slice of fish paksiw (cooked in vinegar) at 29 calories, 1 piece chooks to go roasted chicken at 300 calories and 1/4 slice of jelly roll cake at 65 calories.

12:28 am - ate 1/4 fries 75 calories, 2 tablespoons of spaghetti at 28 calories and 2 tablespoons of ice cream at 186 calories

So let enumerate what I ate today:

Breakfast - replacement meal at 100 calories
Lunch - bacon cheesburger at 400 calories
             1 piece fried chicken at 380 calories
             2 tablespoons of ice cream 186 calories
Snack - 2 tablespoons of ice cream at 186 calories
             4 pieces of Pringles at 37.5 calories
Dinner - 1 slice of fish paksiw at 29 calories
              1 piece chooks to go roasted chicken at 300 calories
              1/4 slice of jelly roll cake at 65 calories
Snack - 1/4 fries at 75 calories
             2 tablespoons of spaghetti at 28 calories
             2 tablespoons of ice cream at 186 calories

That totals to 1,972.6 calories against my required daily calorie intake of 2,619 calories. Leaving me with a 646.4 deficit. If you measure it with my BMI and calories burn at rest at 1,719 calories, I'm over by 253.6 calories.

This is bad. I need to go back to my diet and really apply to Professor Taylor's instructions. I promise to do this tomorrow so help me God.

Reverse Diabetes Challenge Day 5

April 2, 2016
Day 6 of my Reverse Diabetes Challenge

Woke up at 7am and had breakfast meal replacement with 100 calories.

It was my eldest son's recognition day. Derek is among the highest honors of has Grade 1 class. Congratulations son!

 

My mom treated the kids to McDonalds at Matina. It' their favorite place to play. Aptly Mcdonald's called it Playplace. Since I'm there I ordered Burger Mcdo at 250 calories with Coke Zero. So far so good. Until I remembered that we were invited to the blessing of my friend's karenderia and pisonet. Karenderia is like a small restaurant that only sells food but you don't dine in. Pisonet is a computer for rent that has a slot for a one peso coin or five peso coin.

In almost every party in the Philippines there is always litson and dinuguan. So I got 1 cup of rice at 200 calories, 3 tablespoons of litson at 163.5 calories, 2 tablespoons of dinuguan at 64 calories and 2 tablespoons of menudo at 52 calories and 1/4 slice of mango float at 65 calories. For breakfast and lunch I consumed a total of 894.50 calories. Sarj told us to come back at 6pm because our other friends will come at dinner instead. So my wife and I decided to go back. Uh-oh.

True enough my Uh-oh was right. I had a hard time of disciplining myself. So what did I have for dinner? I ate 1/2 cup of rice at 100 calories, 3 tablespoons of litson at 163.5 calories, 2 tablespoons of dinuguan at 64 calories and 4 bottles of San miguel light beer at 420 calories (105 calories each. Dinner consisted of 747.5 calories.

Lets sum it up!

Breakfast - replacement meal 100 calories.
Lunch - Burger Mcdo at 250 calories
             1 cup of rice at 200 calories
             3 tablespoons of litson at 163.5 calories
             2 tablespoons of dinuguan at 64 calories
             2 tablespoons of menudo at 52 calories
             1/4 slice of mango float at 65 calories
Dinner - 1/2 cup of rice at 100 calories
              3 tablespoons of litson at 163.5 calories
              2 tablespoons of dinuguan at 64 calories
              4 bottles of San miguel light beer at 420 calories

Bringing my total calories consumed for the day at 1,642 calories against my required daily calorie intake of 2,619 calories. Leaving me with a 977 deficit. If you measure it with my BMI and calories burn at rest at 1,719 calories, I have a deficit of 77 calories.

During dinner it was discussed that Coke Zero was bad for my health because of aspartame and that it will lead to cancer. Well, I definitely look into that. Another thing was my brother told me that it is better to change the quality of my food rather than calorie counting. True. However, I told him that the goal for my first week of my diet is to prove to myself that I can stick to a diet. Thus allowing myself to "cheat" on eating normal food. My goal on the 2nd week of the diet is to eat half of what I should eat and lessen my normal food by half. Boo-hoo-hoo. That will be the time that I will adhere (50%) to Professor Roy Taylor's diet as seen in this link