One day of carbs can undo weeks of progress—here’s what happened when I broke my diet, and what I learned (once again) from it.
⏰ This morning, I woke up just before my alarm—rested, clear-headed, and calm. That moment of waking naturally, before any noise or demand, reminded me that recovery is a quiet kind of power.
It also reminded me that being on carbs isn’t all bad, at least short term.
But then came the real test: the day after breaking the diet.
🍩 A Carb Hangover Feels Real
Energy fades when carbs take control.
Yesterday was full of sugar—on purpose partly, but mainly just addiction. Today, the mental fog, the slight headache, and the urge to sit rather than stand all came flooding back.
It’s amazing how one day of indulgence can remind you how powerful a clean diet really is. I wasn’t starving. I wasn’t even craving. But my motivation dipped, and my body felt sluggish.
⚖️ Daily Progress:
Here’s how I’m doing today.
Weight Loss
| Date | Weight (lbs) |
| Weight Goal | 176.4 (80.0 kg) |
| 8 May 2025 – Worst day | 207.2 (94 kg) |
| 10 May 2025 – Day 1 | 203.5 (92.3 kg) |
| 16 May 2025 – Week 1 | 198.2 (89.9 kg) |
| 23 May 2025 – Week 2 | 195.3 (88.6 kg) |
| 30 May 2025 – Week 3 | 192.5 (87.3 kg) |
| 31 May 2025 – Day 22 | 192.5 (87.3 kg) |
| 1 June 2025 – Day 23 | 192.5 (87.3 kg) |
| 2 June 2025 – Day 24 | 196.2 (89 kg) |
📉 Today’s Change: +3.7 lbs (1.7 kg)
📉 Total Loss (in 24 days): -11 lbs (-5 kg)
📉 Average Loss Per Day: -0.46 lbs (-0.21 kg)
This spike was no surprise. Carbs draw in water and kick up insulin. But I’m not worried—just reminded.
Blood Pressure (BP)
| Date | BP – Before Food (Best of 3) | BP – Before Food (Worst of 3) | Average |
| BP Goal | 120/80 | ||
| 12 Apr / 24 Apr 25 – Worst days | 134/86 | 161/88 | 147.5/87 |
| 10 May 25 – Day 1 | 151/86 | 168/88 | 159.5/87 |
| 16 May 25 – Wk 1 | 133/83 | 150/94 | 141.5/88.5 |
| 23 May 20 – Wk 2 | 125/86 | 134/88 | 129.5/87 |
| 30 May 25 – Wk 3 | 132/79 | 138/81 | 135/80 |
| 31 May 25 – Day 22 | 120/83 | 134/81 | 127/82 |
| 1 Jun 25 – Day 23 | 134/82 | 139/93 | 136.5/87.5 |
| 2 Jun 25 – Day 24 | 135/86 | 142/82 | 139.5/84 |
💪 Today’s Systolic Change (1st number): +3
💪 Today’s Diastolic Change (2nd number): -3.5
Even with a sugar-heavy day, I stayed within the healthy range. That tells me my base is stronger now, even when I slip.
Blood Glucose
| Date | Blood Glucose – Before Food (mmol/L) |
| Blood Glucose Goal | 4.2 |
| 23 Apr 2025 – Worst day | 7.4 |
| 10 May 2025 – Day 1 | 6.4 |
| 17 May 2025 – Week 1 | 4.4 |
| 23 May 2025 – Week 2 | 5.3 |
| 24 May 2025 – Week 3 | 4.4 |
| 31 May 2025 – Day 22 | 4.7 |
| 1 June 2025 – Day 23 | 4.6 |
| 2 June 2025 – Day 24 | 5.9 |
📊 Today’s Change: +1.3 mmol/L
📊 Days in Normal Range (3.9–5.6 mmol/L): 13 out of 24
That’s back into pre-diabetic territory after just one day. No guilt—just clarity. This is why I do what I do.
🌡️ The Body Responds, But So Can I
Awareness builds resilience.
🎯 Know the Pattern. Break the Cycle.
Today’s numbers—weight, blood pressure, blood sugar—didn’t shock me. They were exactly what I expected after a day full of sugar and starch. But here’s the difference now: I don’t panic. I observe. I understand. Then I reset. No shame. No guilt. Just the facts, logged with care.
That’s the real win here. In the past, I might’ve let one bad day turn into a bad week. Now? I turn it into a lesson.
🥄 Why I’m Choosing One More Day of Carbs
I’ve done this before. Earlier in the year, I found that one day off the diet didn’t shift my body enough to push out the stored weight. It took two. So today, I’m going in with eyes open. Yes, another day of carbs. But not to indulge recklessly—to finish the reset, learn from it, and move on.
Still, I won’t lie to you: part of me just wanted more sugar. One hit wasn’t enough. That’s the addict in me whispering, “Just a little more.” And that’s the voice I’m learning to face head-on—not with hate, but with honesty.
Protect the Pattern, Not Just the Day
If you take just one thing from today, let it be this: Build a pattern strong enough to recover quickly from setbacks. That means tracking your weight, your blood pressure, your glucose—and your moods, your hunger, and your energy. Make your routine the goal, not perfection. When your system is solid, even your “off” days teach you something.
See You Tomorrow! 😊
Warmly,
Paul
