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Seventeen days of honest notes from restarting a 90-day program: the 60-hour fast, the early slip, the first real number, and why the daily format ends here.
This is the last daily update. Not because things went wrong — but because the daily format has done its job. Here's the full picture.
After seven or eight months of successful low-carb weight loss, I ran an experiment: reintroduce carbohydrates and see what happens. The answer was fast and clear. Within a few weeks, the carbs did what carbs do — they made me want more carbs. The pattern was familiar. The trajectory was not where I wanted it.
So I restarted.
Starting weight: 96 kg.
Protocol: 60-hour extended fast to reset, then 90 days of calorie control, low carb, daily walking.
The fast itself went roughly as expected. Day one is novelty and preparation. Day two is the harder night — the brain argues, hunger peaks between hours 12 and 24, and then something softens. By the time I reached 48 hours, the familiar calm had settled in.
Day three, I ended the fast earlier than planned. Not dramatically early — close enough to the target that the metabolic state was intact. The lesson I've relearned every time: an early stop handled well beats a "perfect" fast that turns into a binge rebound. Log it. Eat lean. Walk. Move on.
Refeed was controlled: protein forward, roughly 600 calories on the first day, staged back up over the following week.
This is the phase that doesn't make for compelling daily updates. Things settled. The carb cravings quieted. The daily routine reasserted itself: track, walk, keep the calorie line honest.
Day 8 and 9 came with the usual small setbacks — a missed walk, a day where the calorie target slipped. These aren't failures. They're data. The key is not punishing them, not dramatizing them, and not letting them cascade. Log the overage. Return to the target. Don't negotiate with yesterday.
Logging remains the most important habit in the stack. Skipping a log after a bad meal is how one bad meal becomes a bad week.
93.1 kg.
Down 2.9 kg from the 96 kg starting point. Not a dramatic number — but a real one. And real numbers mean the system is working.
The plateau before this number was real: days of small deficits that felt invisible on the scale. Then one low-calorie, high-activity day, and the floor dropped. This is how weight loss actually works. Not a smooth curve — a series of stair steps with flat stretches in between.
By day 14, the psychological momentum from the fast had worn off. Progress felt slower. Life's other demands had started competing with the program for mental space.
This is the hardest phase of any cut. Not the first days, when novelty carries you. Not the end, when results motivate you. The middle, when you have to keep the calorie line honest on ordinary days with no drama to motivate you.
The strategy: a 500-calorie deficit is a win. A 200-calorie deficit is acceptable. Small, consistent pressure beats intermittent intensity.
Day 17 arrived with gloomy weather and a large chocolate bar. Then smaller chocolates. Then pudding.
I went for a 90-minute walk anyway.
This is the move. Not guilt, not drama, not quitting. Accept the slip, activate the protection, document it, and go. Tomorrow is clean.
The daily format worked as a forcing function for accountability. But daily updates also create pressure to perform — to have something interesting to report — and that pressure is not always compatible with the boring, honest grind that actually works.
The blog will continue. The journey continues. But the format changes: longer-form pieces when there's something worth saying, not daily dispatches for their own sake.
The system remains:
That's what the last 17 days confirmed — again.