Hi everyone, 1lb gain for me this week. Disappointing but I finished the week on a 3 day downward trend on the scales – so no more protein bars for me!

SunnyB that’s a great loss when you’re so close to goal. It sounds like you’re managing well and planning ahead for those days where you know it’ll be a challenge. Enjoy the meal on Wednesday.

topcac, how could they have laid those tempting chocolate covered coffee beans everywhere!? Let’s hope they are the secret weight loss food that nobody has discovered!

RozyDozy, the odd upward trend is to be expected when you’re closing in on goal. You’re amongst supportive friends here so none of us will judge. Keep up the good work and the results will come. Your work situation sounds challenging, can you wear baselayers that sports people wear? I use them when cycling in cold temperatures and they are so good at keeping you warm. I also wear them on the quiet when I go out on cold days for long periods! Have a look in Sports Direct as you can pick them up relatively cheaply. Make sure it’s a snug fit and if possible go for a long sleeved version, ideally fleece lined or thermal.

Super, thank you Theodora!

Claire – to help you out:-

BMI
Underweight: BMI is less than 18.5
Normal weight: BMI is 18.5 to 24.9
Overweight: BMI is 25 to 29.9
Obese: BMI is 30 or more

BODY FAT %age (this is for women – men are a bit less)
Age between 20 – 39
Healthy between 21% – 33%
Increased between 34% – 39%
Far too high over 39%

Age between 40 – 59
Healthy between 23% – 34%
Increased between 35% – 40%
Far too high over 40%

Age between 60 – 79
Healthy between 24% – 36%
Increased between 37% -42%
Far too high over 42%

WATER %age – average for a woman is between 52% and 55% (more for a man) but this drops with age and over 60s average is roughly 50% due to muscle loss.

Hope this helps.

PS Just realised that this means I am well within the healthy body fat range for my age! 🙂

Taking a magnesium tablet once a day and added salt, still suffering from the leg cramps so will try taking the tablet in the evening rather than the morning, 4th week weigh in tomorrow morning but dont expect to loose much this week. Weekends are not good with red wine and chocolate, oh! dear. Need to get back into the right head space. Will keep you posted.

Definitely agree – good idea to keep hands (and head) busy. I am an emotional eater and have turned to carbs all my life as an emotional support. Currently throwing myself into projects that need lots of thought and planning to keep my mind from the stresses which then lead me to eat the wrong things. So far, so good! . I’m fasting from 7pm ish until 12 noon the next day every day, so hoping that will help too. Anyone know if this makes a difference or should I just eat breakfast at the usual time?

Well done, Granny, it sounds as if we are making very similar progress. I had been having 2 apples each day as my ‘fall back’ as I read somewhere they were ok, but having discovered they have 20g carb each I have cut them out completely! So between upping my steps to 10,000 and cutting out the apples, I’m hoping for another loss this week. Even 2 lbs I’ll be quite happy with. I look forward to hearing how you’re getting on : )

Hi everyone,
Day 1 Week 3 for me. Down 1lb. Doesn’t look much but Ok for me Had lost 2lbs the week before my official start date just by cutting down on carbs to avoid the ‘carb flu’ I did have too many nutty snacks and 2 bananas this week. This week’s goals- Stop the snacks. I am old enough to remember the days when it was nothing between meals until snack food companies made us believe we need snacks to keep going. Mostly chocs.. Of course if one is on meds it might be different but it’s what works for me.
It’s my birthday this week so I’m aiming to be a new woman by the next one. Crochet and knitting keep me busy in the evenings and I’m thinking of a bit of decluttering for the afternoons.
First thing in the day I usually read these posts for inspiration. I weigh weekly only. I know from past experience my weight goes up and down.
Good luck to everyone for all the inspiring posts. It keeps us all going.
M

Happygirl, well you can do the tv and biscuits,and being tucked in under a duvet, hope you feel better soon x

Hi all,
Just checking in – after a couple of downwards weigh-ins (10st 2lb 8oz – the lowest this year so far) I have bounced back upwards again. Disappointing, but this is actually typical of my weight loss during last year – down, then up a bit, then down, then up a bit – eventually I will see a downward trend. It’s clearly going to take me longer to lose this final 1/2stone or so than I thought.
Problem is mainly feeling cold and tending to graze to create some heat – I blame work (it’s an old building with solid concrete floors – chilblains are in evidence!) But I have upped the exercise in recent days. So roll on the warmer weather when I will feel more like salads!
Good luck everyone.

Juliet well done on your 6kg loss at the start of week 3. Very encouraging as I’m only on the start of day 3!

I’m keeping a daily diary just for myself to record how I feel about the changes, and noting any temptations or low points. This is so I can prevent them as far as I can.

I already know that coming home after one of my very long work days is a weak time, so plenty of meals ready made and frozen in advance will help.

I’m looking for solutions to packed lunch as my job involves travelling around and sometimes no proper breaks. When I’m office based my home made soups will be fine. On the travelling days it will have to be salad or cold leftovers in a cool bag. Anyone any packed lunch tips ?

Also any tips for eating out ? I am single so tend to meet friends after work once or twice a week in pub type venues.

Wow Theodora that’s fantastic! I expect a slower loss this week too, hopefully not to slow though. If I say I’m 1/6th of the way to my target loss/weight then it makes me feel very positive about this.

Didn’t have time to measure waist this morning so I will do tomorrow. My body fat % etc measurements on my new scales haven’t shown a huge difference but to be honest I haven’t paid much attention to them as I still need to look up what they actually mean.

Some great posts everyone, always like finding out about different foods, ideas etc from people in other countries. Mind you was slightly (only slightly lol) jealous of the swimming pool and high temps as its freezing here in the U K! Juliet i fully understand the problem, i’m having the same one with my grandchildren, just how do we get them away from sugary treats……will be watching for any suggsstions. I’m probably at the same stage of the BSD as you, week 3 and 3.5 kg lost, lets hope we can make good choices. Doing lots of crochet and knitting to keep my hands and mind busy😊

Wow 3.6kg is great Theodora 🙂
I measured myself this morning too and didn’t notice any loss around my waist. But I guess it’s early days yet, makes you wonder where it has come off though…

Thanks very much. I had the monitor from a seminar i went to with a friend… for her. i forgot about it and never thought i was diabetic. I havent been diagnosed. Im aiming for 4s and 5s too. And am sure i will achieve it.

I would suggest you google statins and look at the do’s and don’ts, I take statins. I believe that oils have no effects on statins themselves but might help reduce cholesterol levels in which case your doctor might, eventually, be able to reduce the amount taken. I know most doctors in the UK swear by statins and my doctor there had me on 60mg. When I came to France my doctor told me that 40mg is the maximum dose allowed. Then I started to get really bad leg cramps, the kind that send you screaming around the bedroom in the middle of the night. My doctor stopped my statins immediately, when I said it is only muscle cramps he said, yes but the heart is a muscle too. After 6 months my cholesterol was back up to its old level of around 11. and doc put me back on a 20mg dose and I have been okay with that, cholesterol went back down to just under normal, then I started this diet and my cholesterol is down to 3.2. Doctor does not want to stop statins as he is worried that I eat butter and cheese now as well as the good oils and he is doing another test when I have my next HbA1c. Hopefully, all will be okay.

I have removed the part about not eating grapefruit, I was getting confused with my Blood Pressure medication.

Well done SueBlue, Chrisula and Claire – all doing so well :-).

Survived my first BSD weekend without mishap and I too had my one week weigh in today.

My results are a loss of 8lbs (3.6kg) and my BMI has fallen from 29.4 to 28.0 and body fat percentage down from 33.6 to 32.6 🙂

Doing the happy dance for us all. 🙂 We can do this, girls 🙂

Only fly in my ointment is no measurable loss on my waist 🙁 but hopefully that will come. How’s everyone else doing in this respect?

I think we should all prepare for a smaller / slower loss this coming week though 🙁

Onwards and downwards girls – 1/8 of the way (weigh? 😉 ) through 🙂

Starting week 3 and now down just over 3kg. Really pleased as I am now beginning to feel the benefits! I was starting to think that all my aches and pains were just part of having turned 50 but miraculously they seem to be disappearing..! More energy, better concentration, more positive, less grumpy (my kids have told me!) So this is not just about weight loss,even for those of us who are not diabetic, the health benefits are clear.

It s making me think about the ‘treats’ I give my kids. I know they burn off the sugar faster than I do but it’s habit building isn’t it? The meals I give them are always home made from scratch and always use fresh ingredients, nothing canned or ready made- apart from the occasional pizza on family ‘Movie Night’ but their snacks are highly sugary and carb laden. As well as continuing in my own new found way of eating and upping my steps this week, I need to look at substituting their snacks with more healthy options (this will be tricky as they are already used to sugary ones). Any suggestions would be very welcome for child friendly low sugar (my boys refuse to eat fruit) snacks. Thankyou : )

So good seeing everyone’s hard work paying off – go Team January!!

Been very good over the weekend but managed to gain 1/4 lb but it will go. BG is back down to 5.2 so it is swings and roundabouts …. Might try to fit in some exercise this afternoon as my normal routine is a bit messed so my normal morning exercise has been pushed out by shopping today, chiropodist tomorrow morning and French class tomorrow afternoon. Will still get a swim on Wednesday so keeping on track.

Well done, Salma. 🙂

My first week weigh in this morning too (though, despite best intentions, I have been weighing daily) and I have dropped 8lbs (3.62kg) so very similar result and am aiming for a similar end weight as yourself – more if possible, but I really want to maintain my end weight, so no point in being too ambitious.

Also, my BMI has dropped from 29.4 on day 1 (hasn’t been lower than that for years) to 28 this morning and my body fat percentage has dropped from 33.6 to 32.6.

I too had a couple of days not feeling great, very weak, but think I am through that now.

WooHoo – doing the happy dance here. 🙂

The only fly in my ointment is that my waist measurement hasn’t moved – well maybe by a couple of millimetres, but certainly no more than that 🙁

Any more end of week one results?

There you go, I have found the previous post and bumped it to the top for you, called Fish Allergies.

Good luck with the plan.

I am bumping this to the top as someone has just asked the same questions, saves us having to answer again. Am I getting lazy…….

ailema123, as I said to someone who posted the same thing a few days ago, if you don’t like fish or are allergic, just don’t eat it. I am not allergic but hate the smell the taste the texture. There are omegas in lots of other foods, just do a google search, one in particular is flax seeds but also in lots of vegetables like spinach and kale.

AAARRGHH – blooming wedding!!! What in God’s name were the bride and groom thinking when they basically covered the entire table top with chocolate coffee beans!!! Don’t they know I love them??!!! No weigh in today – fasting instead – damn you coffee beans….

On the plus side, went for a long leisurely swim on Saturday that I really enjoyed and then lazed in the sauna and hot tub – back to it tomorrow – after weigh in – if I can pluck up the courage!

Ah Daisiesmum – I wish they had been 90% – they were dark chocolate though (maybe 70%) so if I was feeling mega generous I could probably argue they were better than they could have been but…..nope…I still ate a small mountain….no excuses lol

Glad the back is on the mend – off for a long walk at lunchtime – you have spurred me on 🙂

Oh topcac, chocolate covered coffee beans!!! I too love(d) them, along with carob covered raisins… I feel your pain… no chance they were 90% cocoa I suppose?

My back is gradually improving, still not clicked back yet, but it’s loosening up nicely with only minimal twinges. This morning I was able to do my rebounding with as much gusto as my current fitness level will allow.

The last day of our 4-week Fix, I hope everyone is at least a bit closer to moving in the right direction than we were four weeks ago. I don’t know about everyone else, but short term goals do help me to stay focused (assuming I can get focused to start with).

Happy BSD Monday all.

Hello Everyone
cmawp – the sounds like you had a good time when you ate out. Bet you’ll be avoiding the protein bars in future. The chia seeds really help me out and I take magnesium tabs for a couple of days if things get a bit bunged up. Good luck with your weigh-in.

My weekly weigh-in was today and I registered a loss of 1.5lb – not huge, but I’m happy with that. As long as it’s going down I’m content. Holding on ’til lunchtime to eat today. I need to be careful as we are eating out with friends on Wednesday, so have to make sure to keep good control through the rest of the week. Plan to do some more exercise this week too – managed to push up my rowing a bit over the w/e, so making some progress on that front.

Looking forward to reading everyone else’s results soon.

Holy cra*. Why did the bride and groom yesterday think that I could be trusted with an entire dinner table strewn with chocolate covered coffee beans??? there was literally no escape, short of gathering them all up and chucking the lot in the bin – but there were 9 other guests on the table – not ideal!!! There were hundreds of the little blighters….so that was my undoing – I ate my body weight in them – obviously that’s two stone less than it would have been 6 months ago but still 🙂

So another Monday another start – still no idea what caused the weight gain last week but after yesterday’s fiasco not much hope of pulling that back any time soon – didn’t even weigh in this morning! So, on a fast today (well, have some yoghurt and berries and will only have that today at some point) – reset my body. Looks like my ‘4 week fix’ isn’t going to be anything of the sort….

MK – the Prof is right – maintenance is a harder journey….we have to prepare…. 🙂

Like you, sunshine-girl, I saw an initial improvement in my waist measurement and now it seems to have stopped, but I’m shrinking in other places. I’m hoping doing some toning exercise might help to cinch in the waist a little more. As long as the weight continues to head in the right direction I’m happy.

The weight will fall if you keep to the plan Mayroko, so don’t be disheartened. Stay positive and press on.

Morning all

Well maintenance took a bit of a battering last week. I gained 2.5lbs since last Saturday when I had reached my lowest weight in living memory (a smidge under 9st). Almost immediately it all went wrong, although I did stick to plan, something went awry and on Saturday this week the dreaded 2.5lb was still there. I figured it might have been the extra gym sessions so laid off those at the weekend but then went to a wedding yesterday. Whole dinner table was strewn with chocolate covered coffee beans – ate my body weight in them – now can’t face the scales!! Should have weighed in this morning but actually couldn’t face it – just don’t want to see what I’ve done…..so…..fasting today – see if I can pull it back but it’s only 10am and I’m starving – must drink more water!

Hope your week’s better than mine!!

Hi topcac and LindaA, thanks for your posts, not been on for a while, had a fab trip to Fraser Island and been enjoying a nice break from work. Great work topcac, hope all still going well for you, and nice work on the maintenance LindaA, very inspiring and helpful tips too.

So back to work, kids back to school after the summer holidays, nice to restore normality, and back on track with the old BSD and IF. Me and hubby are also getting back into our training programme (not for weight management, aware of the limited evidence of effectiveness of this) but to enjoy the feeling of accomplishment our running and weight training bring, plus other health benefits of fitness per Se (strength, maintaining my feeble level of muscle mass, cardiovascular fitness etc.).

I am trying now not to calorie count, as I worry about the long term effects of calorie counting on my metabolism, so I am having two to three BSD or LCHF meals within an eight hour window, then fast for 16 hours. I am not going to track, or weigh & measure food. Will see how that goes for now, hope it works! 😃

Thanks PatC and thanks Jules for your recipe too.
I love this forum as I feel I am among good people who have my best interests at heart.
If only real life were as simple
I didn’t go to work today as I have no energy and I feel as if a truck ran over me and crushed my bones to smithereens.
I am not a dramatic person usually but I would love to be waited on by a flurry of soft spoken grannies spooning homemade soup into me, changing my bed clothes, running me hot scented baths and putting all of my favourite TV shows.while tucking me in.

Ah well, tomorrow is another day but today te biscuit tin is mine

I was wondering what I should be doing regarding all the fish courses outlined in the diet plan. I do not eat seafood and so what does this mean I am missing out on? (Omega-3’s perhaps?) What is it best to replace these dishes with?

Hello. I have been lurking around the forum since oct. I have had good results with low carb. Lost 3 stone and 8in of waist. Only a few pound off maintenance so why did i think it was ok to let the carb monster out of its cage!!. It has rampaged through my weekend but is now back in its cage. I am starting a new day. I am sad but not down. Things i have learned – carb monster will always have to be in cage. I am all or nothing. One chocolate will always lead to 10. I need to rethink how i am going to maintain this weight lose and my much improved health. Any tips would be helpful. Hx

Hey guys, it’s been a slow re start to new year. Have found it hard to get back on the case.
Realising that I’ve not been looking/posting on the forums for a few weeks hasn’t helped.
So announcing my commitment to another eight week BSD to shift another stone :), (including my Christmas gain 🙁 ).
Glad to see your all still here for support.
Will let you know how this week goes 🙂

Hi gorgeous peeps, I also have been having a rough time this eight weeks, have gained 2.5 lbs this week, so depressing in a way, though I know it is totally totally my own fault, wine has beckoned, ice creams, so I have no one to blame but myself, I actually teetered on the edge of going into the next stone down, and was so excited, and then it was back to that sabotage thing, and I thought IM so close lets try this wine, this ice cream, this cracker, and whoosh up I go, I don’t intend to sabotage. Really, but this last three weeks have been so hard, I keep saying well you had lost 11 lbs keep going, and I will . Sarah what can I say to you, I feel for you, motivation is so hard, but you can do this we will all get to the end of this and be happy little bunnies I know we will, we have lost folks on the way but a group of us are hanging in there, and we will continue to do so until we have reached goal for each of us, saying that I go on holiday with the family on WEdnesday, its my birthday Australia Day etc etc, but – its an airbnb rental not eating out as we have the toddlers with us all, so lots of bbqs and home made food, so I will try to do better. Promise. Fairyface, wow you are doing so well, love it. Well done Margaret, Miss Ziggy, and a new me welcome back to this crazy, fantastic, suffering, up and down group! Hope you feel better happy girl, love to all x

Morning all! Well done Sue Blue, Miss FSDog and Theodora, that’s brilliant news!

Week 1 over and I have lost 7lbs (3kg). Delighted with that especially considering my succumbing to temptation on Friday. I’ve enjoyed the recipes in the book but I’m starting to realise I don’t need to go all out to enjoy a potato/pasta free meal. Yesterday I tried the roast chicken breast covered with cream cheese, garlic and parma ham and just made it with a side of broccoli, easy and delicious. I think simplicity will be my goal this week along with more regular trips to the gym.

One thing I tried to do last week was to drink 2 litres of water each day before I finished work, but I think that’s too much for me as I feel it sloshing around and it just reminds me there’s no food in there for company. So this week it will be 1.5 litres in work and I will drink the rest at home.

Hope everyone has a good week! x

I’m not sure that’s how this site works.

My suggestion would be to see the GP as the answer would, I guess, depend on your husband’s medical history and the nature and dosage of his statins.

Hi folks,

Just coming from my weigh-in after 2 weeks:

Start-weight 9th jan: 100,2kg
New weight: 95.2kg
Total loss: 5kg (ca 5% of original body weight)
Loss last 7 days: 1.7kg

I am keeping up my diet plan which is: below 800cals, only eating between 16:00-21:00.
Woke up last tuesday with a very soar throat and went to the doctor on wednesday. Got some meds and was healthy over the weekend. This meant I was not able to move much, but actually managed to hit 94,6kg on saturday morning. Had a nice dinner and some olives as a snack with my girlfriend on saturday so the 800cals were probably slacked a little. We had dinner out as I am leaving 4 weeks for work tomorrow, salmon teriyaki with a small portion of white rice, and I do not know the total cals consumed on saturday. Probably more than 800, but I still kept within the eating-hours I have given myself. Also, no bowel movement for 3 days now, anyone with same issue? (Mostly eating vegetables now).

Going back to work tomorrow, I am working 4 weeks on 4 off, and will stay with the program the coming weeks. I have two bags of Huel which I will use to supplement or replace other food as I will not be able to cook much myself the coming days.

How are you other 9th jan starters doing?

Such wonderful weight loss! congratulations Sue Blue, Miss FSDog and Theodora you are doing so well!
I also had my first weigh in today and I did a little dance of joy! 😁 2.5kg loss – so happy!! 🙂 I’ve felt really good today with very little hunger.
Sue Blue I know how you feel, the temperatures where I am are about the same with about 80/90% humidity. 😓
I stayed pretty strong over the weekend although we did have guests over on Saturday night. The meal wasn’t out of the recipe book and was quite a bit higher in calories than I should have eaten but it still followed the principles of low carb, high vegetable and included a bit of fat so I was pretty happy with that!
Just need to get through Australia Day celebrations this week!! 😀
Hope everyone is having a great week!

Question for Dr M- we have increased our olive oil intake but my husband takes a statin and wonders if that would cancel the benefits of the olive oil? Should he revisit his GP?

Thank you LindaA for Googling! They were pretty delicious and filling too – very happy I discovered them but I won’t be eating 20 at a time!!
I have learned heaps as well – such a happy thing, to learn.

Hi Chrissie63
Just googled urid flour, it’s a type of flour, native to India, which is made by grinding black gram pulses or lentils into a fine powder. 3 of those cases would be pretty light, so all good there, but you wouldn’t want to eat a huge amount.
Amazing what you learn doing this way of eating!
Linda

Yes, I’ve just started, five days in and already 6 pounds lighter! I’m looking forward to losing the weight and getting my pancreas and liver back to fighting fit condition.

Week 1 update for me – I’ve lost 2.3kg 🙂 very happy with that.
I’m now up to Day 2 of week 2 & have decided to focus on increasing my steps this week. Last week I did over 63,000 in 7 days, would like to get to over 70,000 this week. I wanted to go for a walk during my lunch break but it’s a very hot 35 degrees outside so I’ve stayed inside in the air conditioning instead!
I’m using the time to plan this weeks meals. I bought the BSD recipe book last week and LOVE it! Haven’t tried many recipes yet apart from a porridge one (using oats, coconut oil & cinnamon – delicious and very filling 🙂
I’m relieved that the terrible hunger pangs I had early on last week have gone thank goodness. I had a bowl of porridge at 6.30am and lunch (roast veg frittata & salad) at 2.30pm – very busy at work today so lunch was late.
I had a few slip ups last week (wine, birthday cake…) but not worrying too much as “life is what happens to you while you’re busy making other plans”! I plan to only consume 800 cals per day but it doesn’t always happen!
Hope everyone else had a good weekend and your week is off to a good start 🙂

Okay……….so went from 75.6KG on 16.1 to 72.1 this morning.
3.5kg loss in a week, despite going away for the weekend and allowing one day of big time eating is very promising…kept my carbs under control but not my calories that day necessarily!
Had two days of feeling crappy but now am feeling amazing..the aim is 65kg by the end of this. Really hoping to get there. Hope everyones having a great day xx

Urid flour? 4.7g of carbs per serve which is 3 (mini) pappadums.
Temp not too bad in Newcastle today, supposed to be very hot tomorrow tho. Envy you the pool!!

Hi Chrissie63
Way to go, great figures. Now you’re in control!
What ingredients are in the pappadums? Is is chick pea or gram flour? I’m pretty sure they are high in carbs, so be careful.
Very hot in Sydney today, so did my walk early, 21,000 + steps out of the way and now jumping in and out of and reading by the pool😀. For those of you in the U.K, sorry, you’ve got the cold to deal with🇦🇺.
Cheers
Linda

4.2kg this morning and a fasting blood sugar reading of 7.9 -so happy!! It’s my first fasting reading below 10 in a decade. Also found these little guys and had them for lunch. Delicious!
http://www.taste.com.au/recipes/15864/pappadum+stacks

Starting week three. Floating around 5 kg down. Head fog pre bsd has well and truly lifted. Have heaps more energy. Get a bit hungry, but now i have started using the myfitness pal i can see that some days i have cut it down a bit too much, so need to watch that. I am drinking a slim tea (i’m not a tea drinker but this one is palatable, even without honey) and heaps of water, mostly still but occasionally bubbled. Had a glass of wine the other day with friends, cos life wont stop, hahahaha!! Have noticed changes in my shape and a good friend who hadn’t seen me for a while was very complimentary as to how i was looking. This is not why i’m doing it, but hey, i wont turn down a compliment!! I’ve dropped from 81.2 kg to 76.1, and that’s without bumping up the exercise. kids are back at school next week so i’ll either be back at work (easy 10-15000 steps a shift) or i’ll have time to hit the pavement. I’m still blown away at how such a relatively small weight loss can totally change your perception and outlook. Aiming for 72 and will be happy with 75. Just feeling better is worth it.
One issue i am having to work around is i am dairy free, which has helped my meneires no end, but means i have to work around it in recipes. Makes it tricky if i am eating out, but it’s workable. Just hand me the sparkling water!!

Try a magnesium tablet before bed. I have restless legs and find it’s a life saver! If you have too much it’ll act like a purge, so if i have to swap brands (household economies etc..) i increase the tabs til i’m on the toilet and then take a little less than that. Each company seems to have a different formula so it’s helpful to know how to gauge how much to take. Hope it improves!

Oops, thought this was more like a facebook reply, in that it would get tied to the original post. Not way down here!!

Seaviewjoy, you are obviously diabetic, why else do you have a monitor which you say you have never used. Were you instructed to use it my your doctor. The purpose of self monitoring is that you can see if things are going wrong and do something about it. At my worst I was running at 10.9 and with this diet, like you, managed to get it back down to 7.2, then 6.9 and now run in the 4s and 5s. Sounds like you are doing okay and by now know that this plan works. Good luck.