Is the Vulgate the Catholic Church’s Official Bible?

VULGATESt. Jerome’s Latin Vulgate is the most influential Bible translation in the history of western Christendom.

As a translation, it’s been astoundingly important—even more than the King James Version.

For many centuries, it effectively was the Bible for countless Christians.

Through long ages in the west, educated people could read Latin but not Greek or Hebrew, and there were few Bible translations in the vernacular available.

There is no getting around the fact that the Vulgate has a uniquely influential place here in the west—or that it continues to have a unique role today.

But does that make it the Catholic Church’s “official” Bible?

 

How would you show that?

If you wanted to show that the Vulgate was the Catholic Church’s “official” Bible, you’d need a text where the Church declares it the official one.

Otherwise, it’s not.

Since “official” is a legal status, such a text would belong to canon law, and the logical place to look for it would be in the current edition of the Code of Canon Law.

But there is no such text.

The Vulgate is not mentioned in the current Code of Canon Law. Neither is it mentioned in the original, 1917 edition of the Code. Nor is it mentioned in the 1990 Code of Canons of the Eastern Churches.

So we are not off to a promising start.

We will need to look at other documents of current law and see if any of them declare the Vulgate to be the Church’s official Bible.

Before we do that, though, we should clarify an important point.

 

The Original Languages

Despite its influential role, the Vulgate is a translation.

It thus does not contain the text of the Bible in the original languages (Hebrew, Aramaic, and Greek).

While it can play a useful role as a translation, it cannot replace the original language texts.

This is an important point, because some Catholics have placed so much stress on the Vulgate that some people have been confused on this point.

 

Trent’s Statement

To see this, let’s start by looking at what the Council of Trent had to say regarding the matter:

[This] sacred and holy Synod—considering that no small utility may accrue to the Church of God, if it be made known which out of all the Latin editions, now in circulation, of the sacred books, is to be held as authentic—ordains and declares, that the said old and vulgate edition, which, by the lengthened usage of so many years, has been approved of in the Church, be, in public lectures, disputations, sermons and expositions, held as authentic; and that no one is to dare, or presume to reject it under any pretext whatever [Decree Concerning the Edition and Use of the Sacred Books, 1546].

Or, more simply:

[This Synod] ordains and declares, that the said old and vulgate edition . . . be, in public lectures, disputations, sermons and expositions, held as authentic.

“Authentic” in this context means “authoritative.” So Trent is saying that, of the Latin editions available in its day, the old Vulgate was to be considered the authoritative edition for use in lectures, debates, sermons, and expositions.

Note the qualifiers: “out of all the Latin editions, now in circulation.”

Trent isn’t saying anything about original language editions. It’s just talking about Latin ones.

It also isn’t saying that the old Vulgate can’t be superseded at a later date by a newer Latin translation.

Both of these points will be important.

 

Pius XII’s Statement

In 1943, Bl. Pius XII commented on Trent’s statement, writing:

And if the Tridentine Synod wished “that all should use as authentic” the Vulgate Latin version, this, as all know, applies only to the Latin Church and to the public use of the same Scriptures; nor does it, doubtless, in any way diminish the authority and value of the original texts.

For there was no question then of these texts, but of the Latin versions, which were in circulation at that time [Divino Afflante Spiritu 21].

Here Pius XII does two important things.

First, he makes the point we’ve already mentioned—that the Vulgate does not “in any way diminish the authority and value of the original texts” (i.e., the ones in Hebrew, Aramaic, and Greek).

Second, he clarifies that Trent’s declaration “as all know, applies only to the Latin Church.”

This is important because the Latin Church is not the whole of the Catholic Church.

 

Non-Latin Catholic Churches

There are more than twenty other Churches—the Melkite Church, the Chaldean Church, the Maronite Church, etc.—that are also part of the Catholic Church.

These Churches—being in the East—historically did not use Latin.

Instead, they celebrated the liturgy and read the Scriptures in other languages, such as Greek and Aramaic.

Thus, rather than using the Latin Vulgate, Greek-speaking Catholics historically have used the Greek Septuagint translation of the Old Testament and the original Greek New Testament.

Aramaic-speaking Catholics historically have used an edition in Syriac (a form of Aramaic) known as the Peshitta.

In these Catholic Churches, the Vulgate was never the primary version of Scripture.

We thus need to be careful that we don’t represent what Trent said as applying to the whole Catholic Church. It doesn’t.

As Pius XII pointed out, it applies only to the Latin Church.

 

Current Law?

Since the time of Trent, canon law has been completely reorganized, and thus we need to see what current law has to say concerning the Vulgate.

We’ve already seen that the Vulgate is not given any special status in the current codes of canon law (Western or Eastern), but this does not mean it isn’t dealt with in other legal documents.

In fact, St. John Paul II dealt with it in a 1979 apostolic constitution known as Scripturarum Thesaurus.

This document promulgated a new, revised edition of the Vulgate—known as the Nova Vulgata, Neo-Vulgate, or New Vulgate—which had been in preparation for some time.

In this short document, the pope makes some of the points we have already discussed—such as when he notes that “in the regions of the West the Church has preferred to the others that edition which is usually called the Vulgate.”

However, the point we are interested in is what he says to say about the legal status of the current edition of the Vulgate. Concerning it, he says:

[B]y virtue of this Letter we declare the New Vulgate edition of the Holy Bible as “typical” and we promulgate it to be used especially in the sacred Liturgy but also as suitable for other things, as we have said.

“Typical” is a term of art in canon law. To declare something to be the typical edition of a work means that it is the authorized reference edition that is to be consulted in cases of dispute.

Thus here John Paul II declares the New Vulgate to be the typical edition—or authorized reference edition—of the Vulgate.

This, not prior or parallel editions, is the one that the Church will be using.

He also promulgated it “to be used especially in the sacred Liturgy”—about which we will have more to say—and “also as suitable for other things,” the other things including “sharing the word of God with the Christian people” (at least those who speak Latin).

John Paul II thus did not declare the New Vulgate to be the official Bible of the Catholic Church.

He declared it the typical edition of the Vulgate and he authorized it for certain uses, especially in the liturgy.

 

The New Vulgate in the Liturgy

When the liturgy is celebrated in Latin (at least in the ordinary form), the New Vulgate is the translation used in the Scripture readings.

It is also used when Scripture is quoted in the prayers of the liturgy.

Its role also was clarified in a 2001 document known as Liturgiam Authenticam, which was released by the Congregation for Divine Worship (CDW). It provided that:

[I]t is not permissible that the translations [of the liturgy] be produced from other translations already made into other languages; rather, the new translations must be made directly from the original texts, namely the Latin, as regards the texts of ecclesiastical composition, or the Hebrew, Aramaic, or Greek, as the case may be, as regards the texts of Sacred Scripture.

Furthermore, in the preparation of these translations for liturgical use, the Nova Vulgata Editio, promulgated by the Apostolic See, is normally to be consulted as an auxiliary tool (no. 24).

Thus when the Latin Church’s liturgy is translated into vernacular languages like English or Spanish, the Scripture readings are to be based on the original biblical language but the New Vulgate is to be “consulted as an auxiliary tool.”

The document goes on to name the situations in which the New Vulgate is to be consulted. They concern things like when translators have to choose:

  • among different manuscript traditions (no. 37)
  • among possible renderings of passages that have traditionally been rendered one way in the liturgy (no. 41a)
  • how to render certain words that can sound strange in the vernacular if rendered literally (no. 43)

Because of questions that arose concerning Liturgiam Authenticam, the CDW later sent a letter which discusses the matter further. In part, it said:

[I]t is reasonable that a translator of the Scriptures should work with the original languages before consulting other versions, including the Latin.

Afterwards, however, it can only be beneficial for a translator to consider the Latin text as a window through which to view the same Hebrew, Greek, or Aramaic text from the standpoint of a healthy sympathy with the best insights of the Latin Church over the centuries.

This is substantially what the recent Instruction calls for as regards the preparation of translations intended for use in the Roman Liturgy.

It was thus clear that the New Vulgate be used as an aid—an auxiliary tool—in developing liturgical translations. It does not serve as the base text to be translated.

 

The Accuracy of the Vulgate

No translation of a lengthy text is able to capture all the nuances found in the original language, and thus no translation is perfect in that sense.

What degree of accuracy does the Church claim for the Vulgate?

Pius XII stated:

[The] special authority or as they say, authenticity of the Vulgate was not affirmed by the Council particularly for critical reasons, but rather because of its legitimate use in the Churches throughout so many centuries; by which use indeed the same is shown, in the sense in which the Church has understood and understands it, to be free from any error whatsoever in matters of faith and morals; so that, as the Church herself testifies and affirms, it may be quoted safely and without fear of error in disputations, in lectures and in preaching; and so its authenticity is not specified primarily as critical, but rather as juridical.

Here the pontiff indicates that the Vulgate was “free from any error whatsoever in matters of faith or morals”—meaning that it contains no theological errors, for these would have been discovered in the long centuries of its use in the Church. It was therefore safe to quote without fear of theological error.

However, this does not mean it is not subject to revision and improvement as a translation of the original languages. Thus Pius XII noted that Trent did not view the Vulgate as authoritative in the Latin Church “particularly for critical reasons.” Indeed, he noted that:

It is historically certain that the Presidents of the Council received a commission, which they duly carried out, to beg, that is, the Sovereign Pontiff in the name of the Council that he should have corrected, as far as possible, first a Latin, and then a Greek, and Hebrew edition, which eventually would be published for the benefit of the Holy Church of God (no. 20).

Thus even at Trent it was asked that a corrected edition of the Vulgate be produced which would improve it as a translation, even though it already contained no theological errors.

In the same way, the Church makes no claims to unalterable perfection for the New Vulgate. The CDW explained:

While constantly defending the inerrancy of the Sacred Scriptures as such, the Church has never claimed unalterable perfection for her own officially approved Latin edition of the Scriptures, and has sought to improve that version several times.

It is not to be excluded, and indeed, it is to be expected, that such work continue in the future.

 

The Bottom Line

From what we’ve seen, the Vulgate historically has been an extraordinarily influential translation in the Latin Church.

It has been given special recognition by the Church, and it does not contain theological errors.

At the same time, it has always been recognized that it could be further improved, like any biblical translation.

The current edition, known as the New Vulgate, is the typical Latin edition of the Scriptures used in the Latin Church, especially in the liturgy.

However, none of this supports the claim that the Vulgate is the official Bible of the Catholic Church as a whole.

It is an important translation that the Latin Church uses for certain purposes, but the Church has not declared any single edition of the Bible to be its sole and definitive version.

The Weekly Francis – 06 September 2017

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This version of The Weekly Francis covers material released in the last week from 24 August 2017 to 5 September 2017.

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General Audiences

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Papal Tweets

  • “If you pay attention to the heart, you will find you are close to the Lord and to others.” @Pontifex 31 August 2017
  • “Lord, teach us to contemplate you in the beauty of creation and reawaken our gratitude and sense of responsibility.” @Pontifex 1 September 2017
  • “Jesus is always there with an open heart. He throws open the mercy that he has in his heart. He forgives, embraces, and understands.” @Pontifex 2 September 2017
  • “It is much more important to realize how much God loves us, than how much we ourselves love Him.” @Pontifex 3 September 2017
  • “Jesus is present in so many of our brothers and sisters who suffer today like He did.” @Pontifex 4 September 2017
  • “Like Mother Teresa, may we open up opportunities of joy and hope for the many who are discouraged and need understanding and tenderness.” @Pontifex 5 September 2017
  • “Dear Friends, please pray for me and all of Colombia, where I will be travelling for a journey dedicated to reconciliation and peace.” @Pontifex 5 September 2017

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Does Fasting Cause Loose Skin?

dog-picture-photo-shar-pei-puppiesSince I started reporting on the amount of weight I was losing by Intermittent Fasting (IF), I’ve had various people ask or comment about loose skin.

Some have assumed that–as I’ve lost 70 lbs now–I must have a lot of loose skin, and they’ve wondered if I’m considering having a tummy tuck.

Others have said that they want to lose weight, but they’re afraid of getting loose skin, and so they are holding back from doing so.

Some have wondered if the prospect of getting loose skin causes me any worries.

To be honest, the idea of developing loose skin never even occurred to me until people brought it up.

Further, even if it were a problem, it would not deter me. I would get down to a weight I consider appropriate for my height and build and deal with any loose skin problems at the end of the process.

I’m determined.

Click here to get information about Intermittent Fasting and how it’s worked for me.

But the good news is: the problem isn’t really materializing.

There are a few places on my body where the skin is a little loose (particularly where my limbs join my torso), but this may only be a transient phenomenon, for reasons I’ll explain.

What I can definitely say is that loose skin has not been a problem where you would think it would be–around my stomach.

Like most people who’ve struggled with weight issues, I carried a lot of extra weight around my stomach, and so a lot of that weight has now come off.

At one point, I was wearing pants with a 44″ waist, and at that point I probably weighed around 80-90 lbs more than I do now.

I’m now wearing pants with a 34″ waist, so that means I’ve lost 10″–nearly a foot–from around my waistline.

But: I do not have loose skin around my waist. I certainly don’t have any 10″ of extra skin there. Instead, the skin around my waist has shrunk with my waistline.

Why is this?

If you Google “loose skin,” you will find pictures of people who have lost weight and who now have lots of loose skin. (I don’t really suggest that you do that, BTW. Rhett and Link could feature “loose skin” as one of their “Don’t Google That” segments. That’s why I went with a picture of puppies for this post.)

It thus seems that there are ways of losing weight that result in lots of loose skin, but it appears that Intermittent Fasting does not produce this effect.

A while ago, I saw a video interview with the Canadian nephrologist Dr. Jason Fung, who specializes in IF, and he says that at his clinic, he’s never had to refer a patient for a tummy tuck.

Instead, the patients’ skin shrinks as they fast.

His idea is that the reason for this is that, as your body is looking for things it can burn for fuel, it identifies any excess skin you don’t need as something it can re-absorb and so gets rid of it.

Presumably, there is some hormonal trigger for this: Your body originally sensed that it needed to make new skin as you gained weight, and with the hormonal improvements that accompany fasting, it identifies that skin as no longer needed.

That’s why I think the few places where my skin is a little loose may be temporary.

Frankly, though, I’m just delighted to have the weight off. Health is more important than cosmetic issues, and those can be dealt with other ways if needed.

As you might imagine, it’s a little weird talking about this issue, but I’ve tried to be very open about my weight loss journey, and I wanted to report the good news to people–especially those who have been very concerned about whether they’d get loose skin–that it really hasn’t been a significant issue.

And I can go you one better: A place that you might think you’d get loose skin, and where it would be especially problematic to do so, would be your face. Extra loose skin there would make you look older.

Well, this definitely has not been a problem. I have lost weight in my face and neck–enough that people volunteer the fact they can see the weight loss there if they haven’t seen me in a while–but I definitely haven’t developed new wrinkles or sagging skin.

See for yourself.

no loose skin

The Weekly Francis – 30 August 2017

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This version of The Weekly Francis covers material released in the last week from 13 August 2017 to 29 August 2017.

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  • “Humanity needs hope in order to live and needs the Holy Spirit in order to hope.” @Pontifex 24 August 2017
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  • “May the Virgin Mary obtain for us the grace to be enlivened by the Holy Spirit, so we can witness to Christ with evangelical honesty.” @Pontifex 26 August 2017
  • “Today how many mothers shed tears, like St Monica, so that their children will return to Christ! Do not lose hope in God’s grace!” @Pontifex 27 August 2017
  • “The Gospel invites us to answer first and foremost to God who loves us and saves us, recognising Him in our neighbour.” @Pontifex 29 August 2017

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The Weekly Francis – 23 August 2017

Pope_Francis_3_on_papal_flight_from_Africa_to_Italy_Nov_30_2015_Credit_Martha_Calderon_CNA_11_30_15This version of The Weekly Francis covers material released in the last week from 15 August 2017 to 23 August 2017.

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  • “May nothing stop you from living and growing in your Heavenly Father’s friendship, and from witnessing to His infinite goodness and mercy.” @Pontifex 17 August 2017
  • “I pray for all the victims of the attacks of these days. May the blind violence of terrorism no longer find room to exist in this world!” @Pontifex 19 August 2017
  • “We always need to rediscover God’s love and mercy in order to develop our relationship with Him.” @Pontifex 20 August 2017
  • “May the Holy Spirit grant peace to the whole world and heal the wounds of war and terrorism.” @Pontifex 21 August 2017
  • “When we are feeling sad, when it feels like everything is going wrong, we should remember: “God loves me. God never abandons me”.” @Pontifex 22 August 2017
  • “The Lord is close to all those who are victims of old and new forms of slavery: inhuman labour, illegal trafficking and exploitation.” @Pontifex 23 August 2017

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The Weekly Francis – 16 August 2017

Pope Francis waves to crowds as he arrives to his inauguration mass on 19 March 2013.

This version of The Weekly Francis covers material released in the last week from 6 August 2017 to 15 August 2017.

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  • “Jesus does not leave us alone because we are precious to Him.” @Pontifex 10 August 2017
  • “When something makes us suffer, let us listen to the voice of Jesus in our hearts: “Do not fear! Go ahead! I am with you!”” @Pontifex 11 August 2017
  • “Dear young people, you are the hope of the Church. Do you dream about your future? Then take part in #synod18! http://goo.gl/WghUvl ” @Pontifex 12 August 2017
  • “In Mary we see that humility is not a virtue of the weak but of the strong who don’t have to treat others badly to feel important.” @Pontifex 13 August 2017
  • “The journey of entrusting ourselves to the Lord begins every day, starting each morning.” @Pontifex 14 August 2017
  • “Mary’s Assumption regards our future: it turns our gaze heavenward announcing the new heaven and new earth with Christ’s victory.” @Pontifex 15 August 2017

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The Weekly Francis – 09 August 2017

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This version of The Weekly Francis covers material released in the last week from 3 July 2017 to 9 August 2017.

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General Audiences

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  • “In the name of Jesus we can make known, through our witness, that peace is possible!” @Pontifex 4 August 2017
  • “Other people are gifts to be received with respect, especially if they are weak and frail, because Christ comes to meet us in them.” @Pontifex 5 August 2017
  • “Hope is the virtue of a heart that doesn’t lock itself into darkness, that doesn’t dwell on the past, but is able to see a tomorrow.” @Pontifex 6 August 2017
  • “Forgiveness sets our hearts free and allows us to start anew. Forgiveness gives hope. Without forgiveness, the Church is not built up.” @Pontifex 7 August 2017
  • “Today we give glory to God for the work of Saint Dominic in the service of the Gospel which he preached with his words and his life.” @Pontifex 8 August 2017
  • “In witnessing to the faith what counts is not success, but fidelity to Christ.” @Pontifex 9 August 2017

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Body Fat Testing and Weight Loss Targets

body fat testing

One of the most common measures of how much weight someone needs to lose is based on what’s known as their Body Mass Index (BMI).

The trouble is, BMIs were not designed for this function, and they have severe limitations in diagnosing overweight and obesity. That’s really not what they’re for.

In particular, they don’t differentiate between lean body mass and fat. People with lots of muscle and bone can thus be told they’re overweight even though they’re not carrying much fat.

If you want to determine how much fat you’re carrying, you need to use special tests–the gold standard of which is being dunked in a tank of water and seeing how much of it you displace, allowing your overall body density to be determined.

From that, your personal level of lean body weight (i.e., everything but fat) and fat can be estimated. Info on that here.

In the last few months, through Intermittent Fasting, I’ve lost around 70 lbs, and it’s time for me to start thinking about what my final goal will be.

When I first began Intermittent Fasting, I decided not to initially set a final goal for my weight loss. Instead, I would figure out my ultimate goal as I went along, based on factors like overall health and on my body composition–that is, how much fat I still had on me.

So recently I went to get dunked in a tank to get an initial read on what my body fat percentage is.

Here are the basic results:

  • Current weight: 187 lbs
  • Lean body weight: 140 lbs
  • Fat lbs: 47 lbs
  • Lean body %: 75%
  • Fat %: 25%

That 25% rating is listed as “Fair.” By comparison, the two weights I’m about to mention (below) would both be listed as “Very Poor.” For me the “Good” range would start at around 22% or 182 lbs, so that’s only five lbs away.

Incidentally, based on my present body composition, they estimated my current Resting Metabolic Rate would require me to consume 1881 calories per day. That means I’d need to eat 1881 calories just to lie in bed. Any exercise raises the number of calories beyond that.

I am exercising, and I’m not eating that many calories per day, so I’m losing weight.

As a matter of historical curiosity, I did a back-of-the-envelope calculation to see what my body fat % would have been when I was at my peak weight of around 318 lbs and what it would have been when I started Intermittent Fasting at around 256 lbs.

For purposes of the calculations, I assumed the same lean body weight of 140 lbs. It wouldn’t have been exactly that, but it would have been close to it. Here are the results:

  • Fat lbs (at 318 total lbs): 178 lbs
  • Fat % (at 318 total lbs): 56%
  • Fat lbs (at 256 total lbs): 116 lbs
  • Fat % (at 256 total lbs): 45%

So, since my peak, I’ve managed to cut my body fat % by an estimated 31%, and in the last few months by an estimated 20%.

Of more interest is where it’s going to go, because that helps me establish what my final fat loss goal will be.

Our bodies do need some fat to function properly, but there isn’t an exact number that has been established as optimal (note: optimal and average are not the same thing). For a sample of ranges, see here.

Presently, for my purposes, I’m going to assume that somewhere between 10% and 17% is what I’ll shoot for. That would give me the following parameters as a goal:

  • Total body weight (at 17% body fat): 170 lbs
  • Total body weight (at 10% body fat): 156 lbs

These numbers are also historically in line for what a man of my height (6 feet) would weigh before the obesity epidemic began to set in during the 1960s and 1970s. So no, they are not too low, except by the inflated average weights of our own day.

The numbers assume the present level of 140 lbs lean body mass. If I change that (e.g., if–after I finish losing fat–I decide to build additional muscle, which I’m inclined to do), the numbers will rise accordingly.

I would therefore need to lose between 17 and 31 lbs to be in that range.

Precisely how much I lose is something I will continue to re-evaluate as I go, based on overall health, etc.

Then I’m likely to start building muscle (and thus putting weight–of the good kind–back on).

I’m not trying to do both at once, however. My understanding, including from professional trainers, is that it’s almost impossible to do both at once (for reasons I won’t go into in this post).

What I could do is alternate periods of fat loss with periods of muscle building, but that would only slow down the process of fat loss. I’d rather get rid of the fat and then start building muscle.

Wish me luck!

The Weekly Francis – 02 August 2017

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This version of The Weekly Francis covers material released in the last week from 28 June 2017 to 2 August 2017.

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Messages

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Papal Tweets

  • “I entrust little Charlie to the Father and pray for his parents and all those who loved him.” @Pontifex 28 July 2017
  • “We call on all people of faith and good will to take action and oppose modern slavery in all its forms.” @Pontifex 30 July 2017
  • “Like Saint Ignatius of Loyola, let us be won over by the Lord Jesus and, led by Him, place ourselves at the service of others.” @Pontifex 31 July 2017
  • “We effectively do good when we do it without seeking reward and in the concrete situations of everyday life.” @Pontifex 1 August 2017
  • “The Gospel is Good News filled with contagious joy, for it contains and offers new life.” @Pontifex 2 August 2017

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Fasting Update: The Soup and Noodles Solution

miracle noodle pho

In the months I’ve been doing Intermittent Fasting (IF), I’ve changed around what I’ve been eating for my one meal a day, and I’ve noted that (as expected) different meal types have resulted in different amounts of weight loss.

(NOTE: In addition to the food choices discussed below, I’ve also been taking my vitamins and nutritional supplements to make sure I’m not missing out on needed nutrients.)

CLICK HERE FOR MORE INFO ABOUT THE INTERMITTENT FASTING I’VE BEEN DOING.

 

Phase 1: Low Carb IF

When I first started IF, I was eating a low carb diet, and I saw rapid weight loss. This was great, and very encouraging.

However, I’d spent something like 15 years (maybe more) eating low carb, and the number of calories I was eating in the one meal was low enough that I decided to try . . .

 

Phase 2: The Carb Vacation

In this phase I largely went off the low carb diet I’d been on for so long, and in my one daily meal I allowed myself to eat a more normal American diet–e.g., regular pizza, pasta, etc. (not the low carb versions).

I still kept the carbs somewhat down–e.g., I would eat thin crust pizza instead of regular or thick crust–but I allowed myself more carbs than I had in ages.

I also allowed myself popcorn, which has some carbs but not a huge amount (especially if you do the little 110-130 calorie microwave bags).

The carb vacation was fun, but I noticed that it slowed down my weight loss dramatically. I was still losing, but not nearly as fast, and that began to get discouraging.

So it was time for . . .

 

Phase 3: Fewer Calories and Carbs

I started drawing down the number of calories and carbs I was eating, with the primary emphasis being on reducing calories. The lower those go, the less the ratio of macronutrients (carbs/fat/protein) matters.

At the zero point, a percentage of nothing is still nothing, and the macronutrient ratios don’t matter at all.

I wasn’t at the zero point, but I wanted to get closer, and as I did so, I saw the weight loss rate increase again. (Still without the hunger you might think would be there; since my body is in fat-burning mode, it has a fuel source and doesn’t need to turn on the hunger signal.)

One food I started turning to in this period was soups–the pre-made kind (Progresso, Campbells, etc.), just for convenience.

Because they’re mostly liquid, soups have a lot of heft to them (meaning: they weigh more in your stomach) and, though their carb counts are higher than what I’d normally want, they typically don’t have that many calories.

A large can of soup has a net weight of around 18.5 ounces (more than a pound of food with all that liquid!), but comparatively few calories. For comparison purposes (based on what I currently have in the kitchen):

  • 1 large can Campbell’s Chunky Creamy Chicken & Dumplings: 340 calories
  • 1 large can Campbell’s Chunky Grilled Chicken & Sausage Gumbo: 280 calories
  • 1 large can Progresso Chicken Noodle: 140 calories

Also, soup is hot food, and that helps, too.

I’ve always liked crackers with my soup, but instead of that I’d allow myself to have popcorn, which is high in crunch factor (satisfying the psychological need to chew) but lower in carbs and calories than crackers.

With the new emphasis on fewer calories and carbs, I saw the weight loss pick up again!

Around this time I also started . . .

 

Phase 4: Adding a Snack

When I first started doing research on IF, I ran into advisors talking about occasionally allowing oneself a very low calorie snack (e.g., 35-50 calories).

Now, the whole point of intermittent fasting is not to be eating all the time. If you let yourself adopt the “grazing” strategy that has been so prominently recommended in (misguided) diet advice in recent years, you’ll ruin what you’re doing and may actually gain weight.

Consequently, at first I didn’t use any snacks. But occasionally I would have a psychological need to just chew something, even though I wasn’t hungry.

So I re-thought the snacking issue and decided to experiment with allowing myself to have up to 1 snack a day (many days I still have 0 snacks), of a very low calorie variety, on the view that a single bump of <100 calories sometime during the day would not materially throw off weight loss.

I’ve written about snacking ideas here.

Quick tips:

  1. Sliced bell peppers make good snacks
  2. So do homemade pickles

Also: Most pickling recipes are way overcomplicated. All you need to do is put sliced cucumbers into a container, cover them with apple cider vinegar (or another vinegar, but apple cider vinegar tastes better), and leave them in the fridge for a few days. That’s all!

My experience was that, indeed, adding this form of minimal snacking did not materially interfere with weight loss.

By this point I was optimizing the basic strategy, so I carried the optimization further in . . .

 

Phase 5: Low-Carb Soups and Noodles

As I turned over ideas for further optimization in my head, I started thinking about how to further improve the soup strategy.

The things that make soups satisfying include:

  • It’s got taste
  • It’s got heft (weight, due to all the liquid)
  • It’s hot

So what could I do to get the calories down while retaining the satisfaction level of a well-made soup?

The first thing that occurred to me was egg-drop soup.

All you really need for that is chicken broth and eggs. Everything else is optional (some good options include: black and white pepper, salt or salt substitute, green onion garnish, mushrooms or other low-carb, low-cal veggies).

So I pulled out a carton of chicken broth and a carton of Egg Beaters (which are really colored egg whites, so they’re lower in calorie than whole eggs–though whole eggs are fine), and was very pleased with the results!

Also, my mind drifted back to the various low-carb noodles that exist. The best ones are:

What all these have in common is that they are basically fiber and water, which means they satisfy the need to chew, take up space in your stomach, and have next to no calories.

Noodles (whether low carb or not) also are meant to have basically no taste, so you need to add something to them (e.g., a sauce) to give them flavor.

So I thought: Why not use these in soups?

The different noodles have different properties. Zucchini noodles won’t withstand boiling well, so they need to be put in near the end of cooking.

Shirataki noodles will withstand boiling, and they have a more chewy texture, which would help with the psychological need to chew even better than zucchini noodles.

The downside of shirataki noodles is that they often have an odor that needs to be taken care of by boiling or–better–by dry roasting (i.e., fry them in a pan with no oil), although Skinny Pasta (not the same as Skinny Noodles) claims to have eliminated the odor issue (I’ve got some on order; will let you know what I find).

It struck me that a particularly good bet would be kelp noodles. These don’t have the odor problem that shirataki noodles do, and they can have an almost crunchy texture, which would give even more chewing satisfaction.

But all three kinds of noodles could work: I could get broth (chicken, beef, veggie) or a soup base (e.g., miso, pho, hot and sour), add the noodles, and have a really good, satisfying, low-cal, low-carb soup!

I could even add low-carb, low-cal veggies to the soup and keep everything in the range I wanted.

This seemed so obvious that I thought, “Why hasn’t someone already done this commercially?”

As I was in the store picking up ingredients to do just this, I discovered much to my surprise that someone already had!

Miracle Noodles has produced a line of ready-to-heat-and-eat foods incorporating their product (a version of shirataki noodles), including the Miracle Noodle Pho pictured above. (They have several other, similar products–see the scrolling flavor selector on the right of the Amazon page.)

I’ve already tried the pho, and it was awesome! It comes only with noodles and sauce (you have to add your own veggies if you want them), but it was really good! And a whole package (2 servings) is only 76 calories!

With that few calories, one could even have a big bowl of soup as a snack during the day and another at night.

So that’s what I’ve been doing recently.

I might, for example, have a bowl of nothing but chicken or miso broth and low-carb noodles during the day (keeping the calories to 50 or so), and then another, more elaborate bowl (with veggies and popcorn) during the night.

Also, soup is not the only thing to which one can add to such noodles. Other things can give them flavor.

Thus I’ve been experimenting with low-carb, low-cal mac and cheese (ziti shaped low carb noodles plus a cheese sauce). In this case, to keep the calories low, I’ve deviated from standard low-carb advice and used low-calorie cheeses for the sauce. On a normal low-carb diet, you don’t do that since low-cal substitutes typically have more carbs, but the number of carbs we’re dealing with here is so small that it doesn’t matter.

Other sauces–e.g., pasta sauces–are also totally possible.

So that’s the current phase of my diet, which is based on Intermittent Fasting using low-cal, low-carb noodles in low-cal, low-carb soups and sauces. These aren’t the only things I’m eating (and I am taking my vitamins to make sure I’m getting enough micronutrients), but they are the core.

And the results have been dramatic! I’ve seen more rapid weight loss since implementing this strategy than I have since I started the program.

Of course, I won’t eat this way indefinitely. But I have found this–in my case (no medical advice is being offered here)–to be a useful strategy to incorporate during this phase of my journey.

And, as I’m only 15-25 lbs from what may be my ultimate goal (having lost 128 lbs overall and 66 lbs since beginning Intermittent Fasting), I’m going to be changing my eating plan soon enough anyway.

CLICK HERE FOR MORE INFO ABOUT THE INTERMITTENT FASTING I’VE BEEN DOING.