Here are my stats after 3 months of EF diet and exercise. This stuff really works.

Male, age 65, height 6' 1", diagnosed type II diabetic, family history of high triglycerides and circulatory problems.

Started conventional high carb, restricted calorie diet in 12/2009. Comprised 4-5 mile daily power walks and 3 gym workouts/week. Switched to EF diet and exercise early 4/2010. Power walks changed to slow walks with occasional random flat-out hard sprints for 30-60 seconds. Cut back on gym time, but added a very high intensity session every 6-15 days (randomized). Cut out all grains almost completely. Cut milk and milk products by 80%. Added more fish. Added 18 hour fasts about twice a week. Average negative energy balance of about -500 calories/day.

The original high carb, restricted calorie diet was a chore: eat 5 meals a day, sometimes pretty hungry nevertheless. The EF diet is much easier: eat 2-3 meals a day, never hungry, skip a meal no problem. My aim is to get body fat below 10-15% without losing muscle mass, which for me will likely be around 180-185 lbs. Another aim is to eliminate all the meds. I'm on a 3 month medical checkup schedule. Now at each meeting, my first question is "Doc, which med shall we eliminate?" Doc wants to take it slow, one med at a time.

Variable Now 4/5/10 12/14/09
Weight 204 215 235
Blood Pressure 130/70 139/70 146/75
Fasting glucose 93 108 116
Triglyceride 59 77 130
HDL 62 59 48
Triglyceride/HDL 0.95 1.30 2.70

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