<p><center><h1>WIP=Work In Progress</h1></center></p>
<p><center><h1>Warning</h1><h3>Every Person Is Different. This Is My Personal Journey</h3></center></p>
<p>I am used to being on a restricted diet because of my health problems. I have fibromyalgia, an autoimmune disease that has no cure but symptoms/pain can be reduced with stress management, diet, and exercise. I can't eat large amounts of foods high in lectin content like grain, nuts, and legumes because the lectin in these food groups causes inflammation.  If you have a healthy gut more than likely, you have no problem eating foods high in lectin.  I eat a small amount of these food groups for my gut bacteria; they love the lectin and fiber.  I use intermittent fasting as a way to mitigate inflammation, which is what fibromyalgia is all about. <strong> I lost 55lbs in 5 months 3 years ago  with this diet and kept it off until this last winter.</strong></p>

<p>I went to a doctor who is also a nutritionist, and he gave me the 800 calorie diet.  I will be on this restricted diet for the next two months. My nutritionist weighed and measured me as well. I go in once a month to talk to my doctor, and we check my weight and adjust my diet if needed. </p>

<p> I  lost 10lbs last month. I have another 15lbs to go until I reach my target weight. The last 10 or 15lbs will come off very slowly. The more weight you have to lose the easier it is to lose the first months of dieting. The body adjusts to calorie restriction, and if you restrict your calories too much, the body starts eating muscle instead of using fat. With this diet, I have experienced a mild form of ketosis and detox symptoms. Mainly bad breath and a mild rash on my upper thighs. I  found with diets you have to change your eating habits and be honest why you gained some weight back. I gained weight because of my homemade cookies, cream in my coffee, and I was sitting all day painting and writing articles for Steemit. </p>
<p>I drink 16 ounces of black coffee and 3 quarts of water throughout my day. I walk 2 to 4 miles a day. If I had a physical job or worked out during the week lifting weights or running, I would have to up my food intake to avoid muscle loss.</p>
<hr>

<p><center><strong>You Need A  Sustainable Plan You Can Easily Follow!</strong></center></p>
<p>How I kept the weight off for the last 2.5 years, I walked 3 to 4 miles a day and ate 1200 calories a day. I did have sugary or fast food treats but only once or twice a month in moderation.</p>

<p> What do I mean when I use the word moderation? I would have a dessert or a sugary sweet snack like 2 cookies, 1 cup of ice cream, a small slice of pie. I didn't overeat all day on sweets, that can break my fragile good eating habit. I've learned this the hard way after gaining weight during my pre-menopause symptoms were over, and I entered menopause.</p> 
<p><center><strong>I Have No Problem Aging Except For The Side-Effects.</strong></center></p>
<p>My body as an older woman is very different compared to the body of a woman that still has estrogen and active ovaries.  It seems every ten years I trade my old body in for a new one that operates on an entirely different system. What I needed for exercise, dealing with stress, and nutrition changes each year and drastically changed when I was pregnant or breastfeeding. I had 3 children by the time I was 30 years old. </p>
<p><center><strong>You Can Do Something To Avoid Muscle Loss</strong></center></p>
<p>I am also losing muscle mass faster than ever before. I read the aging body is prone to losing muscle mass if one doesn't keep active. Less muscle mass, fewer calories burned! Also loss of muscle is tied to brittle bones and poor sleeping cycles. These symptoms are also tied to lack of vitamin D, which you get in certain foods and skin exposure to sunlight. I have a link posted below for people over the age of 50 years old on  how to avoid muscle loss through diet and exercise. </p>
<p><center><strong>Hunger And Detox Pain Only Lasted 3 Days </strong></center></p>

<p>After the first 3 days I am no longer hungry, but I feel like eating when I want to take a break. I have a glass of water instead. I take a walk first thing in the morning after I have a large glass of water and have another cup of water and a cup of coffee when I get home.</p>
<p> Walking cuts back on my cravings and I have no problem waiting until 10 am to eat. I have cravings to eat and or take a nap around 4 pm. I know this is a vulnerable time for me and I have a snack and a large glass of water.</p>

<p> Today my snack is a cup of steamed broccoli. I don't eat anything after 4pm. That is part of my intermittent fasting. I have a six hour window to eat all my food for the day. Many people make the mistake cramming large amounts of food into their meals. I keep my portions small and only eat 2 meals a day and a snack in the afternoon. </p>
<ul>
<p><center><h3>Today's Meal Plan</h3></center></p>
<p><strong>First Meal - 10am</strong></p>
<p><li>1. medium banana=105 calories, 2. tablespoons of nut butter=190 cal, 1 medium apple=95 cal.</li></p>
<p><strong>Second Meal -  2pm</strong></p>
<p><li>3. Boiled eggs with yolks=272 cal, 1. Tablespoon of butter=100 cal</li></p>
<p><strong>Snack -  4pm</strong></p>
<p><li>1. cup of broccoli=30 cal</li></p>



<hr>
<p><strong>Nutritional Information and Further Reading Resources</strong></p>
<ul>

<li><a href="https://www.verywellfit.com/broccoli-nutrition-facts-calories-and-health-benefits-4118226">Broccoli</a></li>
<li><a href="https://www.verywellfit.com/apples-nutrition-facts-calories-and-their-health-benefits-4117992">Apple</a></li>
<li><a href="https://www.verywellfit.com/are-bananas-bad-for-weight-loss-3495634">Banana</a></li>
<li><a href="https://www.verywellfit.com/is-peanut-butter-good-for-you-3495231">Peanut Butter</a></li>
<li><a href="https://www.verywellfit.com/butter-nutrition-facts-calories-and-health-benefits-4109692">Butter</a></li>
<li><a href="https://www.verywellfit.com/hard-boiled-egg-calories-and-fat-3495628">Egg</a></li>
<li><a href="https://www.medicalnewstoday.com/articles/319593.php">The Lectin Diet, pros-cons</a></li>
<li><a href="http://www.drcourtneycraig.com/blog/intermittentfasting">Cellular Spring Cleaning: Intermittent Fasting for CFS</a></li>
<li><a href="https://www.exantediet.com/how-it-works/beginners-guide-to-ketosis.list">What is ketosis</a></li>
<li> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1115436/">Lectin and Disease</a></li>
<li> <a href="hhttps://draxe.com/sarcopenia/">Muscle Loss and Menopause</a></li>



</ul>
<hr>
<p>I am 58 years old, 5'7 inches tall, I weighed 157lbs, 10lb weight loss in 30 days.</p>
<p><center><strong>May 1st, 2018</strong></center></p>
<p><center>https://red0dust.files.wordpress.com/2018/06/img_2780-e1528030315562.jpg</center></p>
<p><center>https://red0dust.files.wordpress.com/2018/06/img_2781-e1528030332181.jpg</center></p>
<p><center>June 1st, 2018</center></p>
<p><center>https://red0dust.files.wordpress.com/2018/06/img_2789-e1528030346693.jpg</center></p>
<p><center>https://red0dust.files.wordpress.com/2018/06/img_2790-e1528030366696.jpg</center></p>






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