Captain's Table

Mark Austen

2019.04.08 - Fast 800 Week Three

We have been on the Fast 800 diet for three weeks as of today and the progress continues to encourage. To date I have lost 6.7 Kg (1st 1lb) and my weight continues downward although at a slightly declining rate than before. This weight loss is completely in line with the reports of other people that have been on this diet.



This is a screen grab of the spreadsheet I am using to track my weight and waist measurements with various other figures that interest me. I'm an engineer, what can I say?

The observant amongst you will notice that there are two Average Daily values for the weight loss. The first is the average of all the values in the list and the second is the average of all but the highest and lowest values in the list. The first is quite misrepresentative of the situation whereas the second is closer to the correct value.

The green value shows that I have reached that particular milestone. Only one so far, but the weight is still going down.


This is the graph of weight vs date with a linear trend line. The weight loss is fairly close to the trend line which I am pleased to see, the slope of the trend line is -298.98 g per day, show as 0.3 kg on the Average Daily values in the data above.

Now for the intangibles. I feel great. The not eating from noon until breakfast at just after 8am is not a hardship, although I will admit to sneaking a small piece of beetroot from the fridge last night but since beetroot has a calorific value of 43 per 100g and the piece I ate was about 10g, I think that 4.3 Calories might just be acceptable. I just had a craving for beetroot. The only time that this type of thing has happened in three weeks.

Much harder is not drinking tea with milk after 4pm.

The cooking is settling down, we now have 14 recipes (7 breakfast and 7 lunch) that we like and are not too onerous to cook first thing in the morning although I can see that this could get annoying nearing the end of the 12 weeks. I have yet to try making the lunch the night before so that might make the cooking less of a chore first thing in the morning.

I would like to increase the rate at which I am losing weight, the current 100g (3 1/2 oz) per day is less that I would ideally like. I'd prefer 200g (7 oz) but the only realistic way to achieve this is to reduce my meal portions. The only realistic way? Oh yes. To lose 1kg (2 lb 3 lbs) of fat requires the body to burn a staggering 7716 Calories. That's the equivalent of an athlete running a ten minute mile for 19 hours or 190 miles! So, that extra 100g I'm talking about would require an athlete to run at a ten-minute a mile pace for 1 hour and 54 minutes or 19 miles. That's an athlete weighing 180 lbs (81 kg) and in good condition. I'd probably die trying to do that and I'm not stupid enough to even try, contrary to popular opinion. It gets worse for cycling or rowing.

Look at it a different way. The biochemistry in your body is very efficient at burning up resources every day. The quoted daily calorific requirement for a sedentary 62 year old man is around 1800 calories per day. That's the equivalent of the aforementioned athlete running for 4 1/2 hours a day whereas my body just does that day in, day out. There just is no better way to lose weight than to let your own body's normal processes do it. As Mosley says, 'exercise is very good for a lot of things but losing weight is not one of them.'.

No, the only reasonable way to lose that extra 100g per day is to reduce my portions even more. Can I do it?

We shall see.