What It's Like to be on a Caloric-restricted Diet
have realized that I'm probably already on a caloric-restricted, optimal
How do I know? Because I'm eating very little and I'm still finding it hard to lose weight. A typical day's eating might consist of half a carton of scrambled "Egg-Beaters" (60 calories) with 3 olives cut up to flavor it (15 calories). I'm also consuming a cup of cocoa sweetened with Splenda, with a teaspoonful of lemon juice for extra flavor (25 calories?) with my egg-beaters. I may also have a very small, end-of-loaf piece of thin-sliced, five-grain, unbuttered toast no more than 7 centimeters across, for another 10 calories. My 3.6 grams of pharmaceutical grade fish oil probably adds 40 calories. Other oils, such as flaxseed oil and borage oil might add another 60-to-80 calories.
So far, we're at 210 to 230 calories.
Next, I might have a cup of green tea sweetened with Splenda, with a dash of lemon juice for flavor (20 calories?). I'll gnaw slowly on a few almonds (30 calories?).
In the middle of the afternoon, I'll have a cup of Lipton's chicken noodle soup (60 calories). I may also have another cup of cocoa (25 calories). This totals up to 135 calories during the afternoon, bringing the day's total to 345 to 365 calories.
Around eight o'clock, I'll have a small bowl of oatmeal, sweetened with Splenda, and flavored with a few strawberries and 12 or 15 blueberries, and a little bit of skim milk (200 calories?) This brings the day's total to 545 to 565 calories. Then I'll have a salmon sandwich, with about 220 to 330 calories of salmon, and, perhaps, 60 calories of thin-sliced bread.
Some days, I skip the salmon and have broccoli, cauliflower, and carrots with tomato sauce over them.
The whole cuisine adds up to about 945 to 965 calories. Adding in incidentals, I'm probably running 1,000 to 1,100 calories a day. I'm also climbing 500 feet every day.
I'm barely losing weight on this (perhaps a pound a week). One pound of stored fat might produce as much as 3.600 calories. With so few calories coming in, I would almost have to be running caloric-restricted.
An alternative explanation: I'm drawing enough on stored body fat to maintain a normal metabolic rate.
It may be that, unless resveratrol does its job, you have to be emaciated before your metabolism slows down.
On skipping breakfast...
I looked up a dietitian's advice concerning losing weight. The dietitian advises eating a hearty breakfast to speed up your metabolism so that you'll lose weight faster. But I'm trying to slow down my metabolism, not speed it up! If I'm still not failing to lose weight, I'll cut my calories.
I'm going to go back to skipping breakfast, and not eating until I'm feeling hungry... a strategy I've had to follow whenever I was serious about losing weight.
I don't get hungry
Much as I love and enjoy food, I don't get hungry. (The more I eat, the hungrier I get.)
By five o'clock, I'm starting to feel hungry, and then I'm ready for something to eat.
So how do I keep from getting hungry during the day?
If I start to feel a need for food during the day, I'll gnaw on an almond, or I'll eat a very small scrap of turkey bacon.
Exercise tends to suppress my appetite.
I'm not hungry when I first wake up in the morning. If I don't eat anything, I won't be hungry until well after noon.
Our eating habits are socially driven, and are just habits.
Old habits can be changed to new, different habits. The hardest part about being on a diet is that there are innumerable times when you're with someone else for a meal. You can find items on most restaurant menus that will fall within acceptable guidelines... salads with dressing on the side, or side dishes of fat-free vegetables. And you can eat small, or even tiny portions if you choose. Since you don't need to worry about getting hungry later in the day, it doesn't hurt if you only eat a small amount. Although food tastes great, and you could pig out if you so chose, you develop the ability to eat very small amounts.
I have to transition slowly from an eat-all-you-can-eat mode to a highly restrained mode.
It gets easier with time to eat less and less. At the same time, it's not hard to let go and eat a little bit more.
So how do I feel on a restricted calorie diet?
I don't feel any different than I do when I'm on a high-calorie diet. I probably feel less energetic when I try to climb Suicide Hill when I'm tapping fat reserves to do it, but that's to be expected. Otherwise, I'm feeling really good. I feel good enough that I can't tell whether or not I'm on a very-low-calorie diet except by looking at my food intake.
Anyway, this is what it's like so far.
Is the resveratrol doing its job?
So far, I can't tell, since I'm eating a very-low-calorie diet, anyway. The way I'll know is if I get down to my chosen maintenance weight and find that I can stay there while eating very few calories without having to go to the skin-and-bones level to ensure a low metabolic rate.
I was asked yesterday if the resveratrol was bioavailable. That seemed to be an issue in the research papers, and I don't know the answer.
I found this recent article. The resveratrol I've been taking is presumably biologically inactive. David Sinclair is serving as a consultant to a company called Longevinex that claims it encapsulates resveratrol from French red wine and the giant knotweed (polygonum cuspidatum) in a patented (by the Capsugel Division of Pfizer Corporation) air tight capsule with an internal nitrogen bubble. This capsule has lower oxygen permeability than conventional gel capsules in order to extend the shelf life of the resveratrol stored inside. (This ad repeats the claim I quoted earlier that the resveratrol in red wine dissipates within a day or two after the bottle is uncorked.)
Is Longevinex the only manufacturer of biologically active resveratrol?
Longevinex presents a chart that shows that other suppliers of resveratrol such as the "French Paradox", and "Resveratrol", by Synergy, KAL, Solar, and Forte show no biological activity when tested. "OPC Grape Seed Extract" and "Resanex" show very slight bioactivity. (Source Natural's resveratrol isn't listed in the chart, but it's also shown in a photo.)
Longevinex claims that it is the only supplier that checks its products for bioavailability.
Longevinex' resveratrol isn't cheap!
Longevinex sells its resveratrol for $34.95 for a 30-day supply of 15-mg. capsules, plus $5.75 for shipping and handling. Three bottles are available for $89.95.
I've ordered a bottle.
I'm nearly out of the resveratrol capsules that I bought from Pure Encapsulations. It sounds as though I might as well trash them.
I just ordered a 30-day supply of resveratrol from Longevinex. We'll see what happens.
Warning concerning possible cancer risk
One possible note of caution: resveratrol appears to inhibit the p53 gene that mediates cellular apoptosis. Theoretically, this could increase one's chances of developing cancer, since the p53 gene helps protect us from cancer by causing pre-cancerous cells to self-destruct. However, resveratrol appears to protect against cancer. Also, to the extent to which it triggers the slower metabolic rate associated with caloric restriction, it seems to boost an organism's cancer resistance. (Of course, these two mechanisms may be one and the same.)