First Snacks-Only Day After 2 Cheat Days; Thoughts On Peanut Butter and Jelly Sandwiches

It is time to get back to a disciplined diet after 2 days with very little self-control. I feel very lucky to have gained only .2 kg over these 2 days, but that’s not a reason to let up at all. I had my cheating fun, and it’s time to get back to a snacks-only diet.

Today started out very well. After the first 3 snacks, I was still only .6 kg over the starting weight of 79.4. That is the best I have seen in a long time. Yes, I definitely have a lot of extra weight to lose in the next 2 or 3 weeks, as 79 is getting too high. But this is a great start if I can keep this up the rest of the day.

Although I did not exercise per se today, my daughter and I played on the playground in this apartment complex. That was a little bit of exercise and a smallish amount of sweating. After the 4th snack and playing, I was back down to only about 79.8 (this is an estimate). That is about the lowest my weight has ever been after 4 snacks since it is only .4 kg over the starting weight. Maybe I lost more weight than expected running around the playground. But I can’t imagine that it was more than .2 kg, if that.

Today, I basically had 5 snacks, but it could be called 4 and 2 really small ones to end the day since they were about 45 minutes apart. My weight was still only 80.1 after the last snack. That is only .7 kg over the starting weight and is one of the lowest maximum daily weight gains that I have ever recorded.

I am laughing inside at a recent story where someone supposedly chided a mother for feeding her child a peanut butter and jelly sandwich in a store. “Whatever” is what I say. I had 2 or 3 peanut butter and jelly sandwiches today and am losing weight. If it works for you, no need to listen to anyone. One thing I can say about losing weight is that I don’t read much that is helpful, and a lot of it is actually misleading and contradictory. Who is to say that you should not eat peanut butter? Depending on whom you talk to, it’s a good source of nutrients. And while eating too much bread is bad for weight loss, the body also needs some carbohydrates. And the jelly is usually not good for you, but moderation is the key. How am I losing weight today if a small amount of sugar is so bad? Moderation makes anything possible. I used only one piece of bread for each sandwich and used only enough jelly to make it “go down easier.” Every human being is not going to sit around eating nothing but broccoli, spinach, and turnips. Yes, spreading a quarter of an inch of jelly on a sandwich is probably bad. That is just common sense that you are overeating when you do that. Spread it thin and use only one piece of bread.

I had a decent but not great weight loss overnight and was 79.4 in the morning. That put me at breakeven for the day, but with 4 more hours until the weigh-in. I feel a little bit constipated, but this has not stopped me from having a good day.

During those 4 hours, I was able to finally go to the bathroom. My weight did not go down much over this period, but I did finish at 79.2, for a daily weight loss of .2 kg. With 4 hours to go, I was hoping for more. But any loss where no exercise is involved is a good loss.

2 Cheat Days Surprisingly Result In Very Little Weight Gain

This blog post covers 2 cheat days that both had no exercise (read for details). I did not do any tracking except the very beginning and then the very ending of the 2-day period (48 hours later). My starting weight was 79.2, and I was mildly shocked to step on the scale 2 days later and weight in at 79.4. That was only a total gain of .2 kg, for a daily average gain of .1 over this period. Very surprising and happy that I won’t have to spend a week or something to recover.

I will say that the second of these 2 days was more of a partial cheat day than a full one. The first was a full cheat day, though.

On the first day, I went out with the family and had a pretty big bacon cheeseburger with fries and a coke. That is probably my favorite cheat-day meal of them all. However, this was definitely not a huge meal. The burger was more of a medium size.

After that lunch of burger and fries and coke, I had a pretty big dinner. We had some fried chicken, pork soup, and more coke. So while I did not have one huge meal, I did have 2 pretty big ones that would never be consumed on a snacks-only diet.

I ate yet again before the usual daily weigh-in time in the morning. However, that was not a particularly large meal. So for the first day, I had 2 semi-large meals and about 3 additional snacks.

While I did not really exercise on this first day, there is a caveat to this statement. I did walk for 45 minutes or so to get to where we were going and back. And we ate at one of those places that has slides and other stuff for kids to play on. My daughter wanted me to play, so I did do some crawling and running around in that play area, working up a little bit of a sweat. All in all, I figure my total weight loss from physical activity on this day was probably only .2 to .4 kg. That is not enough to burn off many of the extra calories from a cheat day. It was, at best, minimal exercise.

The second day was not as bad on diet as the first one. I did not have any particularly big meals, but some of my snacks were a bit bigger than what a snacks-only diet is supposed to be comprised of. I also had 2 can cokes, which certainly added some sugar-based calories. As I said, though, I don’t have a weight measurement for the first day. Thus, I don’t know if I gained weight or not on this second day. I guess it’s possible that I actually lost a little on this day. But even if I did, it’s clear that drinking coke is not a good idea if you are trying to maintain a diet.

These last 2 days were Tuesday and Wednesday, so it’s time to get back to a snacks-only diet on Thursday. I might not be exercising on Thursday, but I definitely want to get back to a proper diet. There will be plenty of time to exercise next week, as my daughter is starting school again. I will finally have some time to actually focus on what I need to do starting on Tuesday.

Note that it’s a good idea to exercise on a cheat day, but my schedule didn’t work out this time. If I had exercised, I may have actually lost weight. It sure would be nice if the typical cheat day had this kind of result. But I can’t rely on such results and generally exercise on the same day to prevent some gain and aid recovery.

2 Semi Cheat Days And Then Plan To Add Some Exercise To Recover

This blog post covers 2 partial cheat days, on Sunday, March 11, 2018, and Monday, March 12. Neither is a full cheat day. The only reason for doing this is a trip that I have to take. After these 2 days, I will step up my testing by adding a few days with exercise.

The reason for these semi-cheat days is not because of not wanting to do the snacks-only diet. I am happy doing that diet so far and believe that I can do it on a permanent basis with the occasional cheat day only. I am taking a short trip, and it is kind of hard to follow a snacks-only diet in this situation without more preparation. If I were to travel all the time, then I would need to come up with a travel plan that does allow for this diet. But for the occasional trip, I am not going to bother.

At any rate, this is a good time to add some exercise after these 2 days, as I only have 2 days of testing so far with exercise. The other days have all been with no running at all.

This will be a good time to see how quickly I can recover from a cheat day when combining the snacks-only diet with exercise. I plan on running 90 minutes to get the full effect the first day. After that, I will need to play it by ear due to my poor ankle condition. It is feeling better now, but it got way worse the last time I ran for 90 minutes. There has hopefully been enough rest for the ankle that a 90-minute run on Tuesday doesn’t bring back the pain.

Although the next 2 days are likely to be a mess, they started out very well because I was still at home and was sticking to small snacks only. I was still only 78.4, or only .1 kg over, after the first 3 snacks. This did include going to the bathroom several times. After the 4th snack, I did rise to 78.8. Then, shortly before leaving on my overnight trip, I was still at 78.8. That was very good at that point in the day, but things are going to start going downhill from here. I also will not be able to weigh in until Monday evening. The rest of this time will not be a full cheat day, but I won’t stick to the snacks-only diet. It’s just not worth the time it would take right now to plan out snacks on a trip. Again, though, if you travel frequently, you should have a travel diet plan.

I should say that, if you know in advance that you can’t exercise for physical reasons, then it naturally becomes more important for you to not cheat. Unless a snacks-only diet allows you to actually lose weight over time and not just break even, then you are going to be in big trouble if you never exercise unless you literally never cheat. This is why, if at all possible, you should have exercise as a possible option to help you recover from cheat days or days where you stray a little too far and gain some.

At the end of these 2 days, I was somewhat surprised to have gained only .4 kg, to finish at 78.7. That was only a gain of .2 kg per day on average. As I said, though, these were more like partial cheat days. I did eat some fast food (one of those value meals) for one meal and had a number of snack foods. But overall, I still tried to keep the meals small. And this kept me from gaining a large amount of weight. I am happy with this result. It was always going to be a gain but was a lower one than expected.

Overview Of 2 Cheat Days

There will be a couple of days covering this blog post, and I will not be able to follow my new snacks-only diet. I am going on a short overnight trip.

If you travel often, then you will need to find a way to follow your diet even when on the road. In my case, though, I don’t travel very much at all. So when this occasion arises, instead of worrying about my diet, I use this time as a cheat day. This time, it will be 2 cheat days (Monday and Tuesday), and I will get back to my snacks-only diet on Wednesday.

I did the first 14 days of the snacks-only diet in a row. Since I followed that method every day, I could track the starting and ending weights to see the overall results, the starting weight of 79.0 is no longer relevant. What is relevant is the total, which is a fantastic weight loss of 1.4 kg so far. So for the first 2 weeks, I lost an average of .1 kg per day. And the really great part about that total is that I worked out only a measly 2 hours over 2 days in those 14 days. Even on the other 12 days of non-exercise, I am at a net weight loss.

The goal of this new diet is to get around the breakeven point with no exercise. I have achieved that so far and even surpassed it with the small weight loss.

The more tracking results you have, the more confidence you can have in a system. 2 weeks is not quite enough for me to feel total confidence in this diet, but I am sure am getting close to being confident.

I am going to gain a lot of the lost weight back due to these 2 cheat days. But that doesn’t matter except it means I will need to run more to burn that back off. I can easily conclude that a cheat day is going to require some running to make up for the extra weight. The snacks-only diet is not going to be enough by itself, at least over a short period of time. When I have a cheat day, it’s nice to recover quickly. I don’t want to struggle recovering for weeks.

How I will proceed on the exercise side of the equation after the break is not clear yet because my foot is hurting worse than it ever has. It’s in the area of my right heel. I am limping all over the place now. The one thing I do know is that I am going to stick with the snacks-only diet. Although I can physically jog at a slow pace by running on my toes and avoiding hard contact between the heel and the ground, it might be better to give the foot and rest and hope it gets better in a few days.

I actually did not get completely back to my snacks-only diet on Wednesday, but I will cover that in the next blog post.

Over the course of these 2 cheat days, I didn’t really track at all until the very end. The scale showed a 79.0 on Wednesday morning. So this basically means that I had gained back all that I had lost after beginning the new diet at 79.0. To be at the breakeven point with 2 cheat days and only 2 actual days with exercise is phenomenal compared to previous results on the old diet. So while I have to start over to lose the little bit of extra weight that I have now, the future is looking very bright because of the snacks-only diet.

Surprisingly Moderate Weight Gain Despite 2 Combined Cheat And Break Days

Days 468 and 469

This blog post the first two days of 2018. I expected New Year’s Day to be a cheat day, so a lot of weight gain was expected. To my surprise, I didn’t gain all that much over these two days even though January 2 was also what I would consider a partial cheat day. But the biggest surprise of all is that I gained only .3 kg despite my rare decision to take a break day on both of these days. In fact, because December 31 was also a break day, this made 3 break days in a row. Other than vacation time, I have never done this since beginning my new lifestyle of Pentamize dieting, exercising, and tracking.

The first break day (December 31) definitely did have the expected large weight gain of 1.6 kg. You can read yesterday’s blog for more on that. I also talk in that post about eating red meat as a normal part of my diet and why this works for me even though it might not work for everybody. I think experts would at least agree that there is no one-size-fits-all strategy when it comes to weight loss, which is why it can be so difficult. It’s not simple math, and this is why I created my own Pentamize tracking system to help myself out.

I will probably never understand why I gained only .3 kg on January 1 and 2 (the two days covered by this blog post). Break days usually hurt me very badly. I sometimes gain well over .5 kg even when the break day is not a cheat day. I usually still exercise on my break days, but a combined break and cheat day is a serious double risk. So even though it was still a weight gain of .3 kg, it’s the best result I have ever had on a cheat day (the 2nd was a partial cheat day) with no exercise. In fact, it is not even close.

Part of this result was probably due to the added weight from the New Year’s Eve cheat day coming out of my system. However, I thought more of that would be replaced by the new cheat day, especially when I chose not to run at all for two more days. In fact, much unlike my usual practice, I didn’t even bother weighing myself throughout the day just to keep tabs. This has been vital to my success because I have a tendency to overeat if I don’t rigorously track my status. But I sort of threw caution to the wind and let things take their course this time. I don’t recommend that approach, but it looks like I just got lucky this time. I am certainly not going to make neglecting my tracking a habit despite this result.

Results Through Day 29:

Day 1 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 2 – 70 minutes – gained .2 kg – 76.6 to 76.8
Day 3 – 64 minutes – gained .2 kg – 76.8 to 77.0
Day 4 – 89 minutes – lost .2 kg – 77.0 to 76.8
Day 5 – 75 minutes – gained .3 kg – 76.8 to 77.1
Day 6 – 90 minutes – gained .5 kg – 77.1 to 77.6
Day 7 – 90 minutes – lost .9 kg – 77.6 to 76.7
Day 8 – 90 minutes – gained 1.5 kg – 76.7 to 78.2 (cheat day)
Day 9 – 90 minutes – lost .1 kg – 78.2 to 78.1
Day 10 – 90 minutes – lost .7 kg – 78.1 to 77.4
Day 11 – 90 minutes – gained .2 kg – 77.4 to 77.6
Day 12 – 90 minutes – lost .4 kg – 77.6 to 77.2
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
Day 21 – 88 minutes – broke even – 78.7 to 78.7 (odd cheat where I actually broke even)
Day 22 – 90 minutes – gained .2 kg – 78.7 to 78.9 (partial cheat day)
Day 23 – 90 minutes – lost .6 kg – 78.9 to 78.3
Day 24 – 90 minutes – gained .2 kg – 78.3 to 78.5
Day 25 – 0 minutes – lost .2 kg – 78.5 to 78.3 (break day)
Day 26 – 90 minutes – lost .4 kg – 78.3 to 77.9
Day 27 – 0 minutes – gained 1.6 kg – 77.9 to 79.5 (cheat day and break day combined)
Days 28 and 29 combined – 0 minutes – gained .3 kg – 79.5 to 79.8 (one cheat day, one partial cheat day, and 2 break days)

gained 2.7 kg (5 cheat days, 2 partial cheat days, and 5 break days)
minutes saved from max of 90 – 523
2097 minutes total
average run time – 72 minutes