We designed the DDF app to be self-explanatory in order to make Data-Driven Fasting as simple as possible for people. But this section of the FAQs gives an overview of the various functions of our DDF app.
- How Do I Record My Blood Glucose Values?
- How Do I Record My Biometrics?
- How Do I Record My Meals?
- How Do I See the Meals I Have Recorded?
- How Do I See My Biometrics?
- Your Diary
- How Do I Edit the Values I Entered?
- How do I change the target rate of rate loss?
- Does It Matter If I Measure In mg/dL or mmol/L?
- How Can I Add My Trigger Value to My Meter?
- What Is The ‘Upper Limit’ On the Hourly Glucose Chart?
- Can I Reset My Trigger?
- What Happens if I Can’t Reach My Trigger?
- What Are the Milestones in The App?
- How Do I Get the DDF App?
How Do I Record My Blood Glucose Values?
- Click on track -> glucose
- Use the drop-down box to select before meal, waking or after meal, then enter your glucose value.
- If you test but choose not to eat, you can untick the ‘did/will you eat?’ slider (so the value won’t be included in your trigger calculations).
- Reflect on and record your hunger level in the app (1 – not hungry, 5 – extremely hungry). Before long, you will start to calibrate your sensations of hunger with your blood sugar level.
- Feel free to make notes about how you feel at the time to provide context.
- You can also note ‘events’ such as stress, exercise, fatigue, poor sleep or pain, which can affect your glucose levels.
- By default, the date and time will be set to now, but you can change the date (e.g., if you want to enter historical data from your meter) and the time by clicking on the little clock below the calendar.
How Do I Record My Biometrics?
- Click/tap on track -> biometrics and select the value you want to record (e.g., weight, body fat or waist).
How Do I Record My Meals?
- Click/tap on track -> meal and upload a photo of your meal.
- You can name/describe your meal and note how much it raised your blood sugar and how full you felt after the meal.
- Before long, you will develop a shortlist of your meals that you know work for your blood sugars and help you feel full while flagging the ones that don’t work as well for you.
How Do I See the Meals I Have Recorded?
- To see the meals you have recorded, go to navigate -> meals.
- You can sort the meals by satiety or glucose rise to see which meals you should prioritise or avoid based on your response to those meals.
- Before long, you will have a short list of foods and meals that you know you enjoy and work for your metabolism.
How Do I See My Biometrics?
- Go to navigate -> insights to see your progress charts (e.g., weight, waist, blood sugars) and milestones.
- You can change the charts that show by going to profile (click on the little person symbol in the top right) and then hiding the charts you don’t want to see.
- Reflecting on your DDF journey and journaling your thoughts, feelings and learnings can be a powerful way to reinforce your learnings.
- You can make notes in Your Diary in the DDF app. Simply go to navigate -> diary.
How Do I Edit the Values I Entered?
- If you made a mistake, you can go to navigate -> history and then click on the three dots on the right of the value to edit.
- You can change the target rate of weight loss by going to your profile (click on the person symbol on the top right) and changing the rate of weight loss in the drop-down box.
- Changing the target rate of weight loss simply changes that green line on your weight chart, which gives you a projection of where you’ll be in a couple of weeks.
- While your weight can jump around from day to day, seeing a trend line through your data can help you see the long-term trends and where you’re going. When people get a glimpse of where they could be, they are encouraged to continue.
- Changing the target rate of weight loss won’t change your trigger calculations.
- We suggest you start with 0.5% per week (easy). If you find your weight is dropping faster after a couple of weeks, you can dial up the target to 1.0% per week to match your actual progress.
Does It Matter If I Measure In mg/dL or mmol/L?
- The DDF app will identify your location and choose the right units for your country.
- As a general rule, people in the US measure blood glucose levels in mg/dL (imperial) while the rest of the world uses mmol/L (metric).
- To convert mg/dL to mmol/L, simply divide by 18 (and vice versa).
- To change your units manually, click on the little person in the top right corner of the app, go to account and use the drop-down box to change your BG units.
How Can I Add My Trigger Value to My Meter?
- If you’re using the Contour Next One meter, you can set up the app with your trigger and upper limit.
- Go to My Care -> Target Ranges and enter your current trigger as the ‘low’ and your upper limit (i.e., trigger +30 mg/dL or 1.6mmol/L) as the ‘After Meal or Overall High’).
- Now, when your glucose is below your trigger, the meter will flash red, and if your post-meal glucose is above your upper limit, it will flash yellow.
- When you log a glucose value, you can tag it as before or after a meal using the app or the meter.
- You can also go to My Reminders in the app and set up a reminder to test your blood sugar one hour after a premeal reading.
What Is The ‘Upper Limit’ On the Hourly Glucose Chart?
- The upper limit line on the hourly glucose chart in the DDF app is set at 30 mg/dL or 1.6 mmol/L above your current trigger.
- The primary goal of DDF is to simply wait until your blood glucose is below your trigger before eating. However, it’s also helpful to dial in what and how much you eat so blood glucose returns below baseline more quickly.
- If your post-meal blood glucose during baselining goes above the ‘upper limit’ line, it’s a sign that you overfilled your glucose tank.
- If your glucose rises and remains elevated, it’s a sign that you’ve overfilled your fat fuel tank, too.
- You can think of the upper limit and your trigger as ‘lane lines’ to guide you by:
- not surpassing the upper limit after you eat, and
- falling just below your trigger before you eat.
During each round of the Data-Driven Fasting Challenge, your trigger will progressively ratchet down – it won’t go back up. But if you click on the three vertical dots in the top right of your trigger value, you can:
- reset your trigger – to revert your trigger to what it was at the end of baselining,
- restart DDF baselining – to restart the three-day baselining period to get a new trigger value,
- maintenance mode – to use your blood sugar to maintain your current weight, or
- pause mode – stop your blood sugar from decreasing but remain in Hunger Training mode in the DDF App.
What Happens if I Can’t Reach My Trigger?
If you have a party or a big weekend where you overeat, you will likely need to wait a little longer and/or modify what and how much you eat to catch up and reach your trigger. Before long, you will learn to think twice before overfilling your fuel tank again because you are now aware of how long the excess energy takes to clear from your system.
Similarly, you may find it is hard to keep up with lower trigger later on if you try too hard too early and wait longer than you need to. People who push too hard in the first couple of weeks tend to find it hard to sustain in the final weeks of the challenge.
The Data-Driven Fasting 30-Day Challenges have been structured to allow people to take a few weeks off between each challenge to practice maintaining their weight. We have seven challenges per year, with a few weeks’ break in between each to allow people to recover and practice maintaining their weight. You can see the full schedule of DDF Challenges here.
At the end of each Data-Driven Fasting 30-Day Challenge, you can switch to ‘Maintenance Mode’ and restart baselining at the start of each challenge to find your new baseline trigger.
Learning to eat in a way that maintains your weight is an important skill in your weight loss journey. It’s impossible and rather unhealthy to always be in weight loss mode. The Maintenance Phase will allow you to track less frequently. The DDF app will also give you a higher pre-meal trigger to use to check whether you need to refuel.
Celebrating small wins along the way is important. The milestones in the DDF app highlight successful small steps along the journey to your goal.
How Do I Get the DDF App?
We use a web-based app that functions seamlessly on your phone or computer. But before you go looking, you won’t find it on the Apple Store or Google Play.
Everything you need to get started is detailed in the Getting Started Guide, including setting up the app on your phone.
- Data-Driven Fasting Challenge
- Data-Driven Fasting Program
- Data-Driven Fasting: How to Lose Weight and Reverse Type 2 Diabetes Without Tracking Your Food
- Get the DDF Manual
- QuickStart Guide
- The DDF app
- Join Our Community
- Frequently Asked Questions