Last month, I decided to try a semi-fast — a cleanse really — which I haven’t attempted in a few years. For me, this cleanse or “diet detox” was a necessity, not just about weight (though that’s important), but about pain.
More specifically, about reducing pain from inflammation, too often a consequence of less than ideal eating habits.
My Kind of Cleanse
Starting out, I eliminated all sugar and 99% of processed foods. The only explanation for including any processed foods whatsoever is due to the inevitable (for most of us) — use of ingredients or food products even in largely “clean” regimens, e.g. organic broth that I add to my homemade vegetable soup.
As for the cleanse itself, I spent those days drinking water (and more water and more water), herbal and decaf tea (dandelion is one of my faves), and yes, I allowed myself one and a half to two cups of coffee in the morning.
Beyond the coffee, tea, and water, I sipped organic low-sodium broth and consumed my homemade organic veggie soup — extremely low in calorie, somewhat bland (intentionally), and filling enough to manage.
By Day 4, I added a small amount of organic Greek yogurt each evening. And in addition to all the liquid I was taking in, on Days 6 and 7, I added a hard-boiled egg.
The More “Standard” Diet Detox
Strictly speaking, you might not, in fact, consider this a standard cleanse. But it was my version of a major detox knowing how my body functions.
As for that more standard liver cleanse, which I have done in the past, acutely aware of the liver’s role in filtering toxins, this article reminds us:
Over time … exposure to chemicals can damage the liver… In most cases, a liver detox involves one or more of the following: taking supplements designed to flush toxins out of the liver; eating a liver-friendly diet; avoiding certain foods; going on a juice fast…
And I needed some version of an extreme cleanse to eliminate toxins — make that the effects of my bad eating behavior. I could feel it. Besides — remember this? My No More Excuse plan?
Well, I failed. I messed it up in May. I messed it up in June. But in July, I did it. I stuck to it. I made progress. But only because I resorted to extreme measures — i.e. this cleanse.
Were my calorie counts extremely low? Yes. And I’m certainly not recommending this to anyone else. But my 200 to 400 calories/day for one week were exactly what I needed to begin to feel better, specifically to reduce the pain caused by inflammation. And that inflammation was exacerbated by far too many months of a base of healthy eating that was, nonetheless, damaged (sabotaged?) by too much sugar in between those well balanced meals.
My Diet Detox Weight Loss
I dropped 7 pounds in 7 days – a great motivator to stick to a serious diet – but more importantly, I benefited from a marked decrease in fibromyalgia pain, joint pain, and pain in areas that result from injuries and which seem — make that seemed — to be perpetually inflamed.
A side note: This is much like the story of the frog in boiling water. When pain, emotional or physical, increases gradually, you don’t necessarily realize how bad things are until the situation is truly wretched. I was in pain from my neck down to my feet, every waking hour. It was only when my pain was significantly reduced that I understood just how terrible things had been and for quite some time. To be “only” in back pain, shoulder soreness, and minor hand pain that can be traced to specific injuries is, believe it or not, a godsend. That is where I find myself today. And grateful. And frankly, all of this is something that I can readily live with and feel like my life is beginning to be mine again.
So, that was Week 1 of last month.
Going to Bed Hungry
It is horrible enough that in a developed country like the U.S. so many children go to bed hungry because their households cannot afford sufficient food. Strange though it may sound, there is a significant amount of guilt attached to a self-imposed routine that involves hunger throughout the day and going to bed hungry.
I have to tell you – this past month has been tough. Very tough. There were many days when I circled and paced and circled and paced, desperately wanting to eat something. Anything. And especially, sweets. Sugar is a damn difficult substance to quit.
But I did it. I quit sugar, and didn’t quit my regimen.
Beyond that first week, I stuck to my same rigorous plan of a largely plant-based, organic diet enhanced by specific proteins – mostly small portions of chicken, the occasional hard-boiled egg, and I’m a fan of those Omega-3 foods. I adhered to 500 to 900 “nutrition-attentive” calories/day. I kept to the same discipline of as little processed food as possible, the same limited amount of coffee, and keeping up as much water as I could stomach.
Yo! What About Exercise?
No, I didn’t have a great deal of energy, and exercise for me tends to be walking, which is not so easy on such a modest amount of food or in 95° heat.
That first week, I didn’t worry about it. But in the three weeks that followed, I found a time of day when I could reasonably carve out 20 to 30 minutes of brisk walking or I did my “indoor loop” striding through my apartment, however boring, to get my exercise in for the day.
And given the intense focus of those 31 days — don’t forget that my “office” is wherever I call home, thus the fridge and the pantry are always just steps away — I didn’t even feel like writing. All my energies were poured into fighting my food demons, my hunger, and staying the course.
As of the end of the month, yesterday, I had dropped another 7 pounds. So, that’s 14 pounds altogether – and yes, there was a plateau in there that lasted 12 (miserable, mopey, demoralizing) days — but while the weight-loss was motivating, the real win is the extraordinary reduction in pain.
While I have (at least) 11 more pounds to lose, with less pain, I’m almost “me” again.
The Value of a Cleanse
The value of a cleanse is significant. Consider this article from Healthline on the cleanse (or detox diet), how it works, and its usefulness.
Detox diets are generally short-term dietary interventions designed to eliminate toxins from your body… A typical detox diet involves a period of fasting, followed by a strict diet of fruit, vegetables, fruit juices, and water…
This is claimed to: Rest your organs by fasting; stimulate your liver to get rid of toxins…
There’s much more. (Go read the article.)
Do note: Many resources consider the “liver cleanse” notion a myth, and instead promote healthy eating (and liver-friendly foods) as a better concept, explained in this Healthline article. As for my diet detox, it was emotional as much as anything else — a means to break myself of the increasingly detrimental emotional eating habit.
So, what’s next for me?
Now What?
Clearly, steering clear of sugar and processed foods is helping me feel so much better. Moreover, this degree of scrutiny on what and how I eat is, of course, going to help in other ways — blood pressure, cholesterol, and so on. And getting back to a more reasonable weight for my tiny stature — I gained more than I will say — is sure to enable me to do more of my back exercises, which I have been able to begin again in recent weeks, and this is all to the good.
Regarding a healthy eating plan, I am continuing my approach, albeit with a less extreme calorie count (and variety of foods), for at least one more month followed by the same regimen at my “maintenance” intake.
Is sugar gone from my life forever? Of course not. I love a scrumptious meal followed by a delectable dessert — or a piece of dark chocolate. But judicious consumption only — and not yet.
I may or may not do a more standard cleanse somewhere along the way, a cleanse that includes fasting plus particular juices that are frequently recommended in this process, but if I do so, it will be for no more than two or three days. I am fully aware of the value of a cleanse, but also do not intend to abuse its power.
My Experience and Cautions
Disclaimer alert! Obviously, I am not a physician, a nutritionist, a dietitian, or anything of the like. I have written of my experience and my experience only. That said, here are a few items from that experience and cautions that are worth noting, and that I follow.
First, I’ve had a recent physical including bloodwork. I know that I’m doing pretty well for my age. I know what conditions I have, the extent to which they are affected by food and sleep, and how my own habits can improve or worsen pain. And pain is the adversary I’ve been battling for more than a decade.
Second, I track everything I eat and drink via an app on my phone, which allows me to monitor nutritional requirements.
Third, I take specific over-the-counter vitamins — again, doctor-recommended based on bloodwork — common for women and “women of a certain age.”
Last, and this is key, I listen to my body. I know when my desire to overeat is based on an emotional need and not a physical one. I must stay vigilant in recognizing emotional versus physical triggers and signals.
One additional side note: We don’t all have access to healthy organic foods. In addition to access, cost can be prohibitive. The extent to which Big Food has addicted us to unhealthy, processed product is a disgrace, and we know this is a long-running, systemic, serious societal issue that really must be addressed.
I will try to write here a little more frequently, but now you know where my focus has been. Not just on losing weight in any ordinary circumstance, but rather, as part of a larger effort to reduce pain and reclaim my life.
I welcome your thoughts.
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Dawn says
Glad you’re back on track and in a better mode.
D. A. Wolf says
Thanks! ?
Andrea says
Congrats on sticking with the plan, and on the weight loss, and most importantly the reduction in pain. Hope you’re feeling MUCH better, and thank you for the inspiration to change up the diet plan!
D. A. Wolf says
Thanks, Andrea! ??
Taste of France says
The problem with age is that our bodies burn fewer calories, even with exercise. I must have passed a benchmark because my Fitbit is telling me I haven’t burned even 2,000 calories despite topping 10K steps in a day. Just to stay the same requires cutting way back on calories.
Congratulations for sticking to it. Sometimes a radical reset is what we need to move forward.
D. A. Wolf says
Your observation on burning calories seems all too true! A “radical reset.” Yes. Great way to put it, ToF.
Vicki says
Congratulations on sticking to an almost impossible path. I understand what you are doing. I have lost 15 pounds over the last 18 months. I have another 8 pounds to go. I have battled the same 3 pounds for the past 4 months. I can’t seem to get past those three pounds because I have slipped my attitude adjustment for the last several months. How can I get that back?
You are so right about sugar and processed foods being the biggest obstacle. I am addicted to sugar and it is in every single food out there one way or another. I will keep trying to get back to the attitude of not eating so much and drinking more water and exercising. None of those things come about naturally for me and I will continue the struggle. Best of luck to you!
D. A. Wolf says
Good for you on those 15 pounds, Vicki. As for those last three, I know what a frustrating slog that can be. I also know how hard it is when one’s diet and goals drag on and on — an extended plateau can be such a de-motivator. But I know you can and will keep at it! It is so wonderful to reach a goal, especially when you know how hard you have fought for it. Thanks so much for your comment.
Sheila Lamont says
Congratulations on your successes this past month and, even more, I feel so much respect for the hard work, perseverance and discipline that led to your weight loss and reduction in pain… great job!!!
D. A. Wolf says
Thank you, Sheila! I so appreciate the encouragement.
Pipistrello says
A reduction in your pain is always a good motivator, so brava to you for a positive outcome!! It did sound like it was rather a grind for you, though, but getting to a better place is often not without challenges. I’ve been reading some of your links to see where your headspace is on this, as a newbie to your pages, so I understand why you were determined to stick out your month. Unfortunately, we’re on the opposite ends of the spectrum, so I can’t offer any advice from my perspective as more of an Olive Oyl physique! But I do know that carrying more weight than is ideal for your frame will exacerbate any pain, so anything that you can shift will be beneficial. It sounds like you know what to do and how to get yourself there, so I’m rooting for you from the sidelines!!
I don’t diet but I do get rather interested in food and how it relates to our biology and occasionally get on the bandwagon for fads. My husband was put on a form of the paleo-diet when he went to a nutritionist some several years ago – he only takes Advice from a Third Party when it comes to the sensitive issue of his waistline!! – and as I wasn’t prepared to make separate meals for him, I joined in the fun. It started with a low-carb blitz for a few weeks and he was excited by the results. Me, not so! I had to sneak out to cafes to load up on carbs as I was losing weight, too, which was not on my agenda. But the one thing I’ve kept up to this day is I’ve always got a veggie stock pot going – with or without any bones, depending on what we’ve been eating – and it’s too easy and costs nothing as it’s all your trimmings, essentially.
Have I done a detox? In my 20s I did a Liver Detox for a few weeks and felt as sick as a dog, and looked it, too! It was all herbal teas and sprouted this and that. Awful. I, ahem, had a colonic irrigation as part of the regime – what did I say about fads?! – and was mightily surprised to be told, “Oh, look, popcorn!”, when I’d not eaten any popcorn for months!! Not that you needed to know that…
More recently, I devoured the book Brain Food by Dr Lisa Mosconi – I hadn’t realised it was going to be a diet book when I bought it online, rather a book on the brain and its needs and workings – but have so liked what I read that I’m incorporating much of her advice into our lives now. I was surprised to read that without realising it, I intermittently fast every day, which is one of her tips, since I go 12 hours or more between dinner and breakfast. And neither am I one for processed food, so that other big tip hasn’t affected me. But reading her suggestions and knowing what I do about American food from my time living there, some weight loss would be expected from following along. Whether it helps your fibromyalgia only you could say, but if you fancy having a look at a diet that will improve one’s chances of staving off Alzheimer’s and its kith-&-kin, have a look at her book!
D. A. Wolf says
What a fascinating comment, Pipistrello. I too am interested in what foods can enhance (or damage), long interested in fact. And preferring to shun medications if I possibly can — (I certainly do believe in prescribed medications, but also believe we are frequently too casually prescribed an assortment of Pharma interventions when there are other options) — I know there is a great deal that can be improved simply through what we put into our bodies. One of the challenges: all the crap that is in our food that is hard to escape.
Like you, I have “veggie everything” soup available much of the time. Other than getting bored with it, I find I feel good relying on it, though I do tend to shortchange iron-rich protein, unintentionally, which I need to pay attention to.
I am now in month two of this regimen, it is actually getting harder and not easier as I had hoped, but as the saying goes – “and she persisted.“
I cannot imagine what it is to be at the opposite end of the spectrum in terms of the ongoing personal Food Fight, as this is an issue or set of issues that I have been dealing with since childhood. Nonetheless, I am well aware that it must have considerable challenges.
I will definitely look into your recommendation, Brain Food, which sounds very worthy indeed. Thank you so much!
batticus says
Glad to hear that you are feeling better and have seen some form of pain control. I’m still going strong with my semi-vegetarian diet from January, the feedback with improved lipids and blood pressure helps a lot and making small incremental changes has worked for me for maintenance. The other part that helps maintenance for me is understanding how sugar metabolizes from the book “The Obesity Code”. In a nutshell, sugar is stored in the liver and provided you use it up, all is good. The problem happens with constant snacking, the liver fills up and never gets a chance to release the stored glycogen; fat storage ensues. Where this helps is that I went on a vacation with friends that involved a lot of food and drink; I knew I would be fine if I resumed my normal routine back home and I could measure this objectively after about a week back (keto strips). I’m happy with my situation now, so is my doctor. Take care!
D. A. Wolf says
It’s always wonderful to hear from you, batticus. Good information and a useful book suggestion, thank you. And glad to know you are doing well!
TD says
Glad to hear that you braved the trial of trying something else for pain. Interesting to read of your experience and how you perceive it all. And willing to write about such a personal journey. Well wishes.
D. A. Wolf says
Thanks, TD. ?
LA CONTESSA says
HAVE YOU TRIED CELERY JUICE first thing in the AM?
MEDICAL MEDIUM I ADORE and it cleaned me out and my SKIN WAS GLOWING!
YOU need a POWERFUL JUICER HOWEVER……. it’s an investment but might be worth it for you!
ALSO he talks about WILD BLUEBERRIES A LOT………NOT NORMAL BLUEBERRIES but WILD! AVAILABLE at TRADER JOES in the FROZEN FOOD DEPARTMENT! VERY HEALING FOOD you can make a smoothie for late afternoon!
MEDICAL MEDIUM is on INSTAGRAM and so is CELERY JUICE BENEFITS….. FOLLOW ALONG and READ The ACCOLADES!!!
XO