Intro
Hi Everyone! I’m Ashley 
. I have struggled with eating for the past 9 years since I first gained my freshman 15+ during my undergrad. Since then my weight has yo-yoed, with me gaining lots of weight during my undergrad, losing it once I left school, and gaining again while completing my Master’s degree. At my highest weight I was 207 lbs at 5’5. After my undergrad, I went down to my lowest weight for 141 lbs. Then once I started my Master’s, I slowly crept up to my current weight of 175 lbs.
As you can see there is definitely a pattern here. While in school I am constantly stressed, under-slept, and definitely going out for drinks and dinner with friends a bit too often. When I’m not in school I tend to be more active (hiking, running, going to the gym), to get way more consistent sleep (rather than pulling all-nighters studying and writing papers), and to have more time for myself without as much of the social pressure to go to every event.
I have quite a long history with keto and fasting and they have always worked for me in the past. They were a big contributor to me getting to my lowest weight. However, when I went back to school, I lost some of the mental fortitude to stick with them. Now that I’m done with school and social distancing has provided me with more time to reflect and invest in myself, I have decided to give fasting and keto another shot.
Why?
I am doing this because I really need to stop using stress as an excuse for my binge eating. I need to learn to manage my stress in a different way and to build up my mental fortitude so that it is truly unwavering. Losing weight also allows me to be better at hiking and running which I enjoy doing. More practically, it allows me to save money (gotta pay off those student loans loll) and if I’m being honest, I want to do this partially out of vanity. I simply like how I look when I’m slimmer; I’m more confident; my clothes fit better.
Even though my partner has never loved me less because of my weight, I can tell that he enjoys the fact that when I’m slimmer we can do more activities together and it is easier for him to pick me up. I am also doing this because my partner and I want to have children soon and I want to be in the best shape I can so that my children are healthier. Mothers that exercise during pregnancy tend to have children than are healthier throughout their lives and with the immune system boosting effects that autophagy has, it is likely that practicing fasting for a few years before becoming pregnant will mean that my children will likely also have better immune systems as a result.
Long-Term and Short-Term Goals
• Long Term = Stop yo-yoing and stay at a consistent normal BMI, avoid gestational diabetes, get my 5k speed to 30 minutes or less
• Short Term = To get to a 125 – 135 lb goal weight range, become comfortable with alternate day fasting
Struggles
I’ve tended to avoid pool parties and beach events because I felt too self-conscious about my body and I’ve felt frustrated about not being able to keep up physically with my partner. It has also been a little scary realizing how differently I get treated when I am slimmer and when I am bigger. People physically avoid me when I am larger, and they are definitely less helpful and friendly than they were when I was at my lowest weight. This is kind of a silly one, but one of the most painful struggles I find is the thigh rub…my gosh in the summertime that one is a killer…so painful! Finally, watching other members of my family that are also overweight and older than I am suffering the consequences of being overweight their whole lives. I have yet to face any real health complications related to my weight but seeing them is sort of a looking glass into what could be my future.
Game Plan
I am currently on Day 6 of a 14-day water fast that I want to be the kickstart to my new fasting protocol.
Refeed Week Plan
• Day 1 post fast – eat only homemade broth (max 500 cals).
• Day 2 post fast – eat broth, introduce some eggs, cooked leafy greens, and kimchi totalling a max of 800 calories for that day. I may also start taking some probiotics to repopulate my gut flora.
• Day 3 post fast – broth, eggs, veggies, avocado, unsweetened Greek yogurt, chicken, probiotics (max 1200 cals)
• Day 4 post fast – broth, eggs, veggies, unsweetened Greek yogurt, beef, probiotics (max 1500 cals)
• Days 5-7 post fast – similar to days 4 and 5 but also adding in some nuts/seeds and cheeses (up to maintenance cals of 1800)
After my refeed week, I plan to do alternate day fasting where on my feeding days I do 16:8. On my feeding days I will do some 5k running training. I also plan to have a once per week “cheat meal” where my partner and I can go out for dinner/brunch somewhere nice once the social distancing measures get lifted. Finally, I plan to do a 3 day fast once per month just to keep up with all those autophagy benefits.
How Do I Feel Right Now?
Well in one word…HUNGRY. But, also just really bored. So much of my entertainment comes from watching cooking shows like Bon Appetit on YouTube, and I’ve been avoiding those shows as they are hunger triggers for me. Because of Covid-19 and work requirements, I have had to live apart from my partner since the beginning of this month, so I am also feeling a little lonely and isolated.
How Will I Feel Once I’ve Achieved My Goal?
I will likely feel accomplished, mentally strong, lighter and more physically comfortable without all the bloating, and calm.
Daily Affirmation
I am strong, food does not control me, I will achieve my goal by the end of September 2020, and I will KEEP the weight off.
