Today I weighed in at 191.8 lb. Which means I’ve lost 22.2 lb in 22 days.
Yesterday I talked about my dietary regime. Today I’ll talk about my exercise regime.
It’s the same as it was before the diet. The big difference now is that I’m not over-eating my exercise routine.
I’m faster, lighter on my feet, and much more nimble now. It’s amazing how much better I perform without packing around the equivalent of one of my children strapped to my body.
Every day I run to work. It takes me 23 minutes to run down Main Street and to my office.
Often I look like a madman running in my jacket with a black briefcase in my hand, but that’s how I roll.
Every evening I run home. It takes me 27 minutes to get up the hill.
Gym – Free weight curls, bench press, shoulders, lats,
Swim – A few laps followed by a sauna, steam an hot tub
Gymnastics with the kids. I get my stretch on with the other dads.
When you’re active and you are not overeating, and especially when you’re not drinking booze, the weight just falls right off you.
I needed Bernstein to give me the kick-start to get me going.
Weighed in today. I am at 195.6. So I have lost 19.4 lb in 20 days. Not bad.
Here’s what I eat on a usual day.
3 boiled eggs (yolks removed)
cup of coffee with milk
6 pieces of tuna and salmon sashimi
1 tbsp of soy sauce
Snack (4 pm)
6 veggie mini thins
150 g of Halibut
Salad made of
100 g of spinach
50 g of salsa (peppers, tomato, garlic, onion – we make our own)
1 tsp of flax oil
80 g of broccoli, celery, cucumber and cherry tomatoes
If you space it out right, it’s a pretty good healthy meal plan.
Halloween was actually surprisingly fun considering I wasn’t drinking anything but water.
After 19 days without a drink, a clear healthy mind is just as intoxicating. It definitely makes me sharper. And as long as I’m hosting a party and can move and mingle – I never felt like I needed a drink to loosen up one bit.
There is no edge when you’re grounded.
One thing that sucks about not drinking though is that it can alienate your friends. No one likes to drink around someone who’s not keeping pace. Your own friends actually start to distrust you and question your motives. It’s silly. It might even be subconscious. But it’s there.
Not drinking at the same watering hole, be it booze, or plates of nachos, or birthday cake – creates an us vs them effect. If you don’t eat with your allies, then you are not truly an ally.
Cultures are centred around food. So it can be hostile to reject a culture in pursuit of a personal goal – like losing weight.
There is definitely a dark side to the Bernstein Diet – and that is the animosity, envy, and tension caused between you and those closest to you as change begins to manifest.
I am lucky to have a tolerant wife and close friends who know me as the guy who is always doing experiments, always trying new things, and immersing myself in new cultures and ideologies.
For those with a negative environment, be it a jealous spouse, or insecure friends – one of the hardest parts of the Bernstein Diet would be the social resistance.
198.6 lb. Hey, not bad. That’s 15.4 lb in 15 days.
So far so good, I’m half way! If I can keep this up, I’ll be at my goal weight by November 7th.
The more weight I lose the more I see small improvements in every area of my life.
Every day, I run home from work. I always have. This entails running straight up Main Street from Hastings all the way to 18th. It’s all uphill. Normally, it takes me 27 minutes to run from my office to my home. I usually stop a few times on the steeper sections. When I ran home today, I didn’t have to stop at all. It was great. I had more energy, and the big difference – I wasn’t carrying an extra 15 lb. Being that much lighter made it easier for me to run.
I also notice other things. I don’t get heartburn anymore. I don’t sweat as much. I feel like I have more energy throughout the day. My mood is better. I am sleeping better. I have better concentration.
These little improvements are like bonuses. All I wanted was to lose weight. The effects of losing weight are pluses in their own right.
I never knew you could burn fat in specific areas on your body. You just can’t do it with exercise.
But you can do it with Bernstein.
I got my latest vitamin shot in the stomach. It turns out wherever you get the shot, that’s where it starts burning fat first.
I remember going to a personal trainer and asking which exercises would help me burn love handles specifically, because that’s where I tend to gather fat. If you exercise, you can’t localize fat burning. ie if you do tons of sit-ups you will not reduce your belly fat. You just burn fat all over.
With the Bernstein shot, it actually starts working in specific areas. This is amazing to me. I can start taking fat off the areas I care about. Am I bothered with a bubbly butt? Not really. Stomach fat? Yeah, get rid of that.
So now, I’m getting my shots in the front. This is an interesting development.
I just found out I can’t eat pumpkin seeds. Ah, too bad! I was munching on those all weekend. Oh well, back to sashimi and egg white omelettes (which are delicious by the way).
13.4 in 13 days. Not bad.
So far so good on the Bernstein Diet. I did my blood-work this morning (these guys are really thorough), saw the nurse this afternoon, and I see the in-house doctor again on Friday. Medically supervised is an understatement.
Well, as of Friday (Day 10) I was down 12.2 lb (201 lb) and at +3 ketones, which is pretty good for 10 days. Today is Sunday. I think I’m about the same.
After almost two weeks, one thing that you start to notice is ‘no cheat days’. I find I’m looking a bit more longingly at cupcakes than usual as my kids eat their spider icing. But I keep my head in the game by reminding myself of two things.
1. They KNOW.
I have a doctor’s appointment tomorrow where they are going to take my blood work to make sure all is going well. Also, 3x a week, I submit urine tests and the nurses measure ketones. No ketones = cheating. (I have stopped metabolizing fat, and therefore I am running on booze, bread, dairy or starches. All bad.) Knowing they KNOW keeps me good. For me, shame is more powerful than guilt.
2. “If you are hungry, you are cheating.”
One of the nurses told me this the other day. And it’s true. I have a confession. I ate some vegetable broth the other night (Friday). Vegetable broth is terrible. I was so disappointed in it that I decided to have Campbell’s Vegetable Soup instead. What’s the diff, I figured? Either way, after I cooked it, I realized it had potatoes, peas, carrots and even (*gasp*) pasta alphabet shapes in there. I ate it all. I used to love vegetable soup in my old life. But basically everything in that soup is on the ‘no’ list. Later that night, I felt hunger. It was the first time in 10 days, but that aching gnawing animal was there. Blinder than rage. Wanting to overpower me. I ate spinach and drank water until I pushed it back into its cage. But with that potato and pasta tease, I had opened the gate for just one second too long, and the wicked bit was in its mouth.
Today has been okay. I bought my kids cupcakes after gymnastics and once again my mind wandered to cheating. I wonder if that soup had set off a chain reaction. I kept my mind on the prize. If I’m going to reach 185 lb by November, I need to stay focussed.
The holidays are tough. For Thanksgiving everyone got to gorge on turkey, gravy, mashed potatoes, peas and red wine. I sat there with four brussell sprouts and 100 g of turkey breast.
The trick to this diet is preparing your own food and pretty much eating alone. Sushi. That’s the one exception. You can go out for sashimi and seem quite normal when you eat 6 pieces of tuna, ebi and swordfish and then devour the radish and lettuce garnish like a mad animal. Other than that, it’s easier just to avoid the social construct known as dining out.
It’s funny how such a natural thing can be so unhealthy. One thing you really learn on the Bernstein diet is an education in food. Most things are simply not that good for you – dairy, butter, bread. You really don’t need them. Meat is good, but only in small doses. I run, so I’m allotted 200-300 g of protein a day. When you think about it, that’s almost a pound of meat a day. That’s a fair bit. Our caveman ancestors would love such generous portions.
I’m on Day 6 now. I weighed in at 206.6, so I only lost 1.4 lb over the Thanksgiving long weekend.
But when I read that sentence again, it makes me feel a little better. How many people lose weight on Thanksgiving?
Weighed in today at the clinic. I’m off to a good start. I’m already down to 208 lb. So that’s 6 lb in 2 days. Not bad! The nurses grumbled something about how losing weight is easier for men. I’ve heard that before, actually, but still, sweet! I was at a +2 keytone, so that’s apparently good too. It shows I haven’t been keeping shortbread off the sheets.
I got my next shot and the nurse told me that I needed to take my potassium during the afternoon – not at night – and that’s why I haven’t been able to sleep well.
I talked to the doctor. He said I’m doing well. There is nothing like supervision to keep you on track. He’s great. He asked me where I wanted to be, and I said that I’d be happy at 185 lb. He gave me the okay, and that’s my new goal weight. We’ll see.
I really don’t mind eating sashimi and eggs and spinach salad with horseradish. That, broth and some apples seem to make up my diet and it’s not so bad.
Because I exercise over an hour a day, I also got a protein boost! Excellent. I’m allowed to eat 300 g of protein 3x per week now as long as I’m exercising. I celebrated with an extra 6 pieces of sashimi today at lunch. I know, I should have spaced them out, but portion sizes are my enemy.
I realize that boredom is my #1 cause of eating. Whenever I’m in my office and I have nothing to do, I instinctually reach for nuts. Packaged nuts. But no more for me, no sir. Bernstein has nuts right up there with booze and bread. Meaning none. So I’m really into drinking Club Soda at the moment.
The trickiest thing about this diet is knowing you only have so much protein to eat in a day, so you need to space it out strategically. There’s nothing worse than being hungry in the evening, knowing the only thing you can do is drink chicken broth until you fall asleep.
I make sure I leave enough food for when I get home. An extra egg, spinach, horseradish, flax seeds, and my crackers await me, if I can get through my afternoon on water and celery sticks.
It takes some planning.
In the future, I’m going to ditch celery. They are bad value on a weight to filling-ness ratio.
The secret is eggs. I had six eggs (no yolks) with hot sauce, salt and pepper for breakfast. Throw in a coffee and a half grapefruit and it was pretty filling actually.
I’ve been burning through my vegetables all afternoon and tonight I’m planning on having a sliver of chicken, spinach and horse radish. And broth, always with the broth.
I’m running to and from work (50 min total each day), I went to the gym last night (30 min) and today I did kettle bells with Zuzanna with Maria (5 min). So I might be exercising too much.
Strangely enough, the thing I miss most at this point is wasabi.
But feeling good!
I recently picked up Dr. Bernstein Diet & Health Clinics as a client. I am doing an Immersion Experience with them.
Today was my first day on the Bernstein diet.
I weighed in at the clinic, I can’t believe I am now 214 lb. I would like to lose 10 lb in the next two weeks. I was given the food list and a de-briefing as well as an injection in my bum. Vitamins B12 and B6. It didn’t hurt too much, but I walked out feeling energized and ready to go grocery shopping like an animal.
The plan is to prepare all of your meals in advance so you don’t slip up and start eating Snickers. I meticulously made my way through the list of acceptable proteins, bread replacements, drinks, etc. and wrote down what I thought would be the most filling. I picked a lot of hot things – jalepenos, Franks hot sauce, horseradish. I figured that would help to curb the cravings.
My first meal on the plan was 6 pieces of sashimi, a tablespoon of soy sauce and all of the lettuce and radish that comes with it. I’ll have to go back tomorrow to see how much that stuff weighs.
Yes, I bought a food scale. They sold it to me for $10. And I need to weigh out all of my vegetables. Did you know three cherry tomatoes weigh 50 g? One stick of celery 33 g? Fascinating, huh? Either way, I am allowed to eat a grand total of 230 grams a day of vegetables. And I plan to weigh them all out on my handy scale.
Then I went to Nesters and bought $60 worth of fruits, veggies, crackers, sauces, and flax seed. I think I’ve found a loop hole in that you can eat flax seeds as a “supplement”, aren’t these things loaded with protein? Ha! Also, you get to drink all the broth you can handle. Booyah! Broth was on sale. I took this as a sign.
Either way, I am still planning to run to and from work and go to the gym. They doubled up on my potassium pills (I take 4 a day instead of 2) as well as a multivitamin. But we’ll see how I feel tomorrow. I may be burning too many calories that I can’t replace with broth. We’ll see.
Wish me luck. I’m on my way.
Click here and scroll down to see the whole process.
To skip right to the end and see the results of 30 Days on Bernstein – click here.