Wednesday, December 28, 2016

December 28, 2016

So Christmas is over. I ate and drank a lot!! But I knew I would. I got a new fitbit for Christmas and hope it motivates me to move more. I plan on going back on the Keto Diet beginning this weekend. I believe all the leftovers will be gone by then.

I can do this weight loss thing. It will happen for me in the year 2017!!!

I will stay positive and push through any negative thoughts that creep into my brain!!

Tuesday, December 13, 2016

December 13, 2016

Still not completely eating and exercising the way I need to, but I am just trying to get through the holidays right now. I am in such a low energy funk!! I know I haven't been waking up early enough to take my Synthroid an hour prior to drinking my first cup of coffee. I am sleeping pretty great at night so I don't understand why I cannot wake up. I guess it is time to put the meds on the night stand again.

I have also not been prepping my lunches on Sunday. I just cannot get back into the groove just yet. I am stocked up on shake mix and almond milk at work so I have breakfast and lunch covered. I just am starving by the time I make it home in the afternoon and then munch on junk until dinner time. Once dinner rolls around I am in no mood to create a healthy one. I just hate when I get this way. I have gained back 10 pounds in the last 2 months.

I am just trying to get through the holidays and then I will be back on board with the Keto way of eating. I am not going to cook separate meals for the husband. He either eats what I cook or learns to cook his own meals. I am so done trying to please everyone else around me.

Exercising has been null and void. When you don't have enough energy to do your everyday routine it is hard to incorporate a workout as well.

Well, until after the holidays!!

Wednesday, November 30, 2016

November 30, 2016

Blew my diet out of the water last night!! The husband, daughter and myself carpooled yesterday which means I am at work for an extra 2.5 hours. I was doing great until my husband got off work early and we ended up at our favorite pub munching on Irish Nachos and drinking a couple of beers!! Man that threw me off for the rest of the night because then I didn't feel like making a healthy dinner so instead pulled out the ritz crackers and cream cheese. Then I decided to get away from the kitchen and go to my bedroom where I then snacked on nuts for an hour!! Only reprieve is that I was still under 100 net grams of carbs. That is it!! I was over 2000 calories for the day and mainly empty calories!!

Oh well, a new day and I can get back on track. Although it will be another long day because I have to wait for my daughter to get off work and that is an extra 4 hours to my day. The daughter is refusing to drive her car until we get the snow tires put on which won't be until next week!! So that means my days are going to be long and I won't be getting home until almost 7 each night!! Good thing is that it is only for a week and then I should get back to normal unless the snow is so bad that we all need to carpool.

Moving to the country is wonderful for summer and fall but man oh man this winter driving really sucks!!

Tuesday, November 29, 2016

November 29, 2016

We did our Disney vacation the week of Thanksgiving!! It was wonderful seeing all the family and the new addition! Our cousin had a baby girl in September and she is just beautiful!! We did lots of walking since it was Disney!! Eating was horrible because it was Disney!!

I am trying to get back on track as of yesterday. No bread or cereals!! I did have net carbs of 66 grams so higher than if I was doing the Keto Diet. I am planning on waiting to start that way of eating back up in January.

I am not happy with my weight right now, but you know I am not knocking myself either. I am learning to love myself no matter what size I am. That is a huge step in a positive direction!! I have hated my size for sooooo many years that I couldn't stand to look in a full length mirror. I am now feeling better and accepting I will always have lumps and stretch marks. I want to eat healthier just because I feel better when I do. If I end up losing weight in the process that is a huge bonus!!

I think being around my family and feeling so loved helped me last week. When you are always by yourself you begin to dwell on negativity. I am now going to only look at the positive side of things. I could walk all day and not be sore. My body carried me and I did rides that I  haven't done in years. I feel good about myself. I didn't even bother wearing makeup or really doing much with my hair while on vacation. That freed up so much of my time. I am learning to accept myself and that is the journey I am loving. Getting healthy is not only a physical journey but also a mental one. Mentally I think I am getting there!!

I turned 46 last Wednesday and I am finally beginning to love myself again. It has been 19 years since I have felt happy in my own skin. I have a lot more skin than what I once had but you know what my family loves all of me. It is time for me to love all of me!!

Wednesday, November 9, 2016

November 9, 2016

Well it has been a crazy few weeks. We are finally moved into the new place in the country. I can say I am loving living out in the country with no one around me!

Our only neighbor is across the road and he trains people for the rodeo. I have had the pleasure of watching this training almost everyday this week. He was teaching calf wrestling last night and I can say the kid will be sore today!! But he really got it down towards the end.

We have had deer in the yard everyday as well. They give me some stares like I should not be there. I am sure after 8 years of no one being on the property they feel that it is theirs.

I still have a few more walls to paint. We had to pull down a lot of ugly wall paper and paint majority of the rooms. I left one room with the original wall paper as a reminder of what it was prior to us moving in. I call it my beige room because everything is pretty much beige in it. This room is working as my office right now, but I will have it as the guest/office room soon enough.

My eating and exercising has been pretty horrible. As for exercising, I have been moving from all the painting, packing, and cleaning. But nothing organized. I have lifted so many heavy boxes and carried them up and down flights and flights of stairs. So I got some physical activity in for sure. But all the physical activity has been voided from all the bad eating. When you are moving and fixing a new place you have a lot of late nights where you grab fast food. I haven't gained but I haven't loss either.

I am now back to normal almost. Just a few more boxes to either unpack or decide to store away. I have two hallways I need to paint but will get to them after Thanksgiving.

I finally baked up some keto friendly bread on Sunday. I saw the recipe on Pinterest and thought I would give it a try. It still did not rise as high as I would have liked but it is pretty tasty. I tried it fresh out of the oven with some butter and it tasted a little eggy for me. I have had it for lunch this week. I put it in the fridge in a ziploc bag and I think it taste better this way. The blog I found the recipe on is called Keto Connect. When I worked up the recipe calculator my serving sizes came to be 117 cals per slice with net carb of 1 g.

Thursday, October 20, 2016

October 20, 2016

These past couple of weeks have been very stressful and fast! We are in the process of moving and the house we are moving into has been vacant for 8 years. Plus the previous owners were not the best decor types. The whole house is covered in wallpaper and the most hideous carpet! I have been cleaning and removing carpet and wallpaper for two weeks. Plus finding mice nest as well. We will be moving in at the end of next week and I feel as if I won't have the place ready.

For the eating front, I have eaten out almost everyday! I'm trying to reign in the bad eating by having shakes for breakfast and lunch. Dinner has been whatever I can grab. I have not stepped on the scale for these past two weeks either. I did order some Yummie Tummie jeans in the size I thought I should but I think I could have ordered a size smaller. I must say I love the way these jeans feel and will be buying more. I even bought a couple pairs of leggings and again should have gone with a smaller size. So that is my non-scale victory even though maybe this brand is sized to the true size of a woman compared to all the others.

I went to visit my son and daughter in law this past weekend in Colorado Springs. Again a lot of eating out and eating junk. We didn't do any hiking since the weather was 85 degrees and higher each day. That is just too hot to try and hike with such thin air. Plus my husband hurt his feet and really couldn't do too much walking. During my visit I forgot to take my thyroid medication due to not sleeping well. But I am back on track this week and have been waking up an hour early to take my medication prior to drinking any coffee. I think it is helping since I am moving almost all evening working on the house as well as packing the rest of our stuff at the house we are at now. I can say that by 8:30 pm my body is ready for bed and I am crashed and sound asleep by 9:30 each night. I am not waking up until my alarm goes off.

I am hoping after we are moved I can go back to eating more Keto than what I am doing now. The protein shakes pushes my carbs to about 150 grams per day. So I am definitely not in ketosis anymore. I still do not plan on weighing myself until after the holidays. I am also not tracking any of my meals and snacks. I am trying to be mindful.

Friday, October 7, 2016

Taking a Break

I am stepping away from tracking every morsel I consume. I am taking a break from tracking everything. I need to stop fretting over it and just relax. I have been stressing every time I weigh heavier when I know I have been eating and exercising correctly. I think it is the stress of the scale that is keeping me from losing.

Will this work? I have no idea. I removed my Spark People app from my phone and plan on not logging in until after the holidays. I am packing away the scale and not weighing myself until after the holidays. I am done stressing over the weight and need to focus on what I am doing and enjoying myself. I have always said that I will do this for a year and if I am a size 14 at the end of the year then that is just my size. Well, it has been over a year and I am still a size 14. I am going to embrace my body and accept it for now.

Don't get me wrong, I don't plan on eating cakes and cookies. I know that I am gluten sensitive and will keep wheat out of my diet. I will also stay on a low carb way of eating lifestyle. It works for me. I feel better when I am not loaded down on processed carbs. I will be incorporating back in more of my favorite fruits and vegetables. I will just be limiting let say an apple to once a week instead of daily like I was before.

I am just taking a break from tracking and stressing over the scale. I will keep blogging weekly because you know typing things up really keeps me focused and helps me let go of some things that might be gnawing at me.

I have a huge move happening this month and that alone is enough stress for me. I am looking forward to living in the country surrounded by pastures and horses. It will be a nice change of pace and I am looking so forward to snowshoeing around the area this winter.

So as for my past week I have not tracked anything. I have not done any organized workout either. I have been running errands and working and just relaxing when I want to relax. I have no more easy days from here until the end of the month so I took it easy this week.

I did complete my Egg Fast and lost 3 pounds. That is good for me. Do I know if I have loss anymore weight since, nope. I have not weighed myself since Wednesday morning.

I do have a goal still. I wanted to be 145 pounds by November 19th, but you know what? I am just going to shoot for being able to walk 5 miles per day without having sore feet. I have to find some time to get out and just walk in between packing and moving.

Until next time!!

Friday, September 30, 2016

Egg Fast Diet - 2nd Go Around

I did an Egg Fast last month and it helped me start losing again. So this past weekend I went off my Keto Diet and indulged in a cocktail and gluten. I was on a steady loss of about one pound a week at this point. One weekend and I gained 6 pounds!! Yes, 6 pounds in one weekend. I know most of it is inflammation from the alcohol, sugar, and gluten. I have decided to do a 5 day Egg Fast starting today and hopefully get back on track. Last time I did only 3 days with 2 days of transitioning and I lost 7 pounds. I ended up gaining back 4 pounds of the 7, but hey that was 3 pounds in 5 days. The Egg Fast also put my body back in to losing mode and that is what I want.

So I did some research on different recipes for the Egg Fast to give me some variety and not make it so boring. Hey, you can eat so many boiled eggs and fried eggs!!

This morning I tried an Egg Smoothie! Not the best tasting smoothie but I got it down and I am actually pretty full. The recipe is by My Tootie Foodie and is called Egg Fast Orange Dreamsicle Smoothie. I did not have the Orange Flavored Zinger tea but only the Lemon one. I think if I make this smoothie again I will crush a lot more ice because the smoothie was still luke warm from the steeped tea. I had the smoothie along with a cup of butter coffee.

For lunch today I made Avocado Deviled Eggs. I love adding avocado instead of mayonnaise to my deviled egg mixture. I seasoned them with Cayenne pepper, chili powder and garlic powder. Very tasty!! I also have about 2 ounces of cheddar cheese to go with my eggs for lunch.

For dinner I am planning on Egg Fritata with arugula and sausage.

I have planned for more time consuming recipes over the weekend and will post links when I update at the end of the fast!!

I will update after my 5 days and post how much I loss if any in weight. Hopefully I can lose the extra bloat and a little more. As of this morning I weighed 175 pounds. Up 4 pounds from last week when I was at 171 pounds. I am determined to get out of the 170's and into the 160's by the end of next week. My goal is to be in the 150's by Thanksgiving!!

Tuesday, September 27, 2016

Let's Talk Thyroid

I had my annual follow up with my doctor last week. She called saying my blood work came back in the normal range. Wow Doc, I still feel like sh#t, so what gives. It is really tough having to be your own advocate. Most medical doctors just don't work hard for you. I really feel like cattle at the slaughter house sometimes when I go to the doctor's office.

I did mention to her that I think I need to go on a more natural thyroid medication. She said we will discuss once your levels are back in and everything. I haven't heard from her and will give her one more week and then a phone call or another visit.

I did come across an article on a blogger's site that I follow about taking thyroid medications wrong.

The article is written by Kent Holtorf, MD and is posted on Hypothyroid Mom blog site. It is called Are you taking your thyroid medication properly....are you sure? Now I have known for years that I should take my thyroid medication on an empty stomach up to an hour prior to eating. Plus I should take all my supplements a good two hours after I have taken my thyroid medication. One thing I did not know is that I should not drink coffee within that hour time frame as well. I guess coffee is as bad as grapefruit juice with not allowing the medication to absorb in to your system effectively. Since, I have had a very huge energy drop lately, I think it is time to check when I am taking my medication again. I used to take it the moment my first alarm went off in the morning. I have an alarm set for 4:45 am and another set for 5:15 am. I was taking my medication at 4:45 am and then I would not eat or drink anything until 6:00 am. That gave me a little over an hour for my medication to absorb into my system. Well, I have been forgetting to take it that early anymore and have been taking it once I am up at 5:30 am. So I have only been taking it up to an half hour prior to drinking my first cup of coffee.

I also have been reading that coffee isn't good for the thyroid, but what do you do?! Now I did not start drinking coffee until I was in my 40's. I had eliminated caffeine for many years until I just had to have something in the morning to get me going. I have switched to decaf at home and will switch out my work coffee to decaf once I have gone through the rest of the coffee I have on hand. I normally only drink one cup of the caffeinated coffee anyway. But you know you read how coffee is beneficial to you and then you read how bad it is. I just don't know anymore!!

So starting tomorrow I will again start taking my medication an hour prior to drinking any coffee or eating. Hopefully this is the culprit that has been zapping my energy!! I would love to cut out the Monster Energy drinks I have been drinking everyday.

Thursday, September 22, 2016

September 22, 2016

So this week I have upped my carbohydrates. I am beginning to feel better when it comes to energy, but there is a time at night that I just hit the wall and have to crash. Monday I went on a 4.5 mile walk/hike. It was a very hot day and I pushed too far, but once you are at a point in a hike you just have to finish. There is no sitting down and magically it being over. My legs were not as tired the next day as I thought they would be it was just my feet because of the heat. They swell when it is hot and the long hike made them very sore the next day. I just wore flip flops on Tuesday and by Wednesday it was all good. Wednesday I had to fast for a doctor appointment so it was a rough day. I also got a couple of shots so my left arm is sore and tight. I did go on a 3 mile walk on Wednesday and I felt great afterwards. The weather was cooler with a nice breeze so my feet did not suffer. So because I fasted until noon and went on a walk at 2:30, by 7 pm I was hitting the wall. My daughter's friend was coming by and she wanted me to stay downstairs to say high and catch up. By 7:30 pm I had to go take a shower and decompress. I had worked until 6:30 that evening and needed my brain and body to relax. I could not wait up any longer for my daughter's friend and bailed on them.

One good thing yesterday was my weigh in at the doctor's office. I am now at 171. My last weigh in there was in December and I was at 189 so nearly a 20 pound loss. I am getting there!! I did speak with the doctor about my thyroid and the fact I have to push so hard each day to get through. She is checking my levels along with many other things. Hopefully we can get to a better level either by increasing dosage or reducing. I also asked her to think about a more natural thyroid med for me. I really don't know now if it is all thyroid related or if it could also be adrenal fatigue. Hell it could be my lack of testosterone as well. I should find out my results by tomorrow or Monday.

Plus I have to get an ultrasound completed on my right breast. I have had a benign cyst for years but the examination yesterday hurt like hell and she could really feel the cyst. So to just be on the safe side I will be going to one of the large hospitals to have the ultrasound. I am sure it isn't serious but being on estrogen for so many years can cause some breast issues. I can say that the area where the cyst is constantly itches lately. But who knows. She also is having me go to a dermatologist to have a skin cancer screening. Not that I am worried about that either but it is good to have markers set up to monitor all moles. I do have a clear mole on my face that I have needed to have checked out for probably over 15 years now. My vanity has kept me from having it looked at because I know they will want to remove it and then it will be one of those that is wide under the skin which means a huge scar and facial recovery. I do know that I will not have it removed until after ski season so no worries there.

I am back to eating breakfast each day and I have added back in steal cut oats. So my carbs have been slightly higher. My highest day was on Sunday where I consumed about 112 grams of carbs. I have stayed around 35-80 grams most day. Plus adding in the oats and more fibrous vegetables my fiber intake is much higher as well. My calories have increased as well which has helped with me staying full most days. I am trying to stay around the 1500 - 1600 calorie range. It has been less than a week since I changed my eating so I know that it will take some time still to feel the changes. But I am getting out there for my walks and that is a big victory for me!!

Saturday, September 17, 2016

September 17, 2016 - Keto Diet Week 14

Most of the week I incorporated IF (intermittent fasting) into my day. I was doing the 16/8 hour fast where I fast for 16 hours and eat for 8 hours. So I did that for 5 days. My body did not like this way of eating, nope, not at all. I wasn't starving or cranky from the fasting  I had such very low in energy. Some people do great with this way of eating, but not me with my thyroid issue. Nope not gonna do that again. Hey, I gave it 5 days and by Wednesday I felt as if I was coming down with the flu. Come Thursday morning I ate a huge breakfast and had energy to burn!! Yep, I am a breakfast girl and need to stick to it.

I am in the process of reading Always Hungry Diet book by Dr. Ludwig. It is a more Paleo, Atkins, and Keto infused diet. You eat grains and cheese but a little more fruit and slightly higher carbs. I am debating if I need to add in some steal cut oats and quinoa into the mix plus add more fruit. Maybe increase my carbs to around 60-100 grams per day.

My food is not processed but for a couple of minor slip ups in the past 3 1/2 months so eating a few more carbs from grains and fruit won't hurt me. I just won't be keto adapted afterwards anymore. I just don't know if this way of eating is really benefiting my thyroid issue. With Dr. Ludwig's approach he states that calorie restriction is what makes us fat. I kinda understand his point. His way of eating is a life long lifestyle as well and it starts you off at about 1600 calories per day. Now 15 years ago there was a 1600 calorie diet program that I was on. Difference from 15 years ago to how Dr. Ludwig wants one to eat is that the one 15 years ago was a low-fat diet. Dr. Ludwig's is healthy fat with grains, and fruit mixed back into your daily meals.

I still feel that I can extend my non-eating time from what it use to be. But maybe not for 16 hours. I think I will go 12 - 14 hours and up my calories. This week I have stayed around 1200 calories per day and  loss one pound!! Yep only one pound, but I know it is my darn thyroid!!

I know I have to incorporate more activity into my day. But when you have no energy by the end of the work day it is just hard to go for a walk or do a workout mentally. It is really all mental right now and I need to get out of this semi-depressed funk.

I understand that many people who become keto adapted lose a lot of weight and their energy levels soar, but not me. Maybe my body just works better burning glucose instead of ketones. I just don't know anymore. I have a goal to reach by mid-November and low calories and low carbs isn't helping me achieve that goal.

I also think a lot of my weight issue is the thyroid med I am taking. Reading up on Synthroid side effects shows weight gain as a big one. It is time to head back to the doctor for my annual check up anyway and I think it is time to either add Cytomel to the mix and switch to a more natural thyroid medication. I know my struggle is my thyroid and I have to find a medication combination that will help my thyroid functions and my weight gain/plateau.

So now my macronutrients breakdown:

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1064                     85                    18                               46
Sunday                          1360                     114                  13                               58
Monday                         1288                     90                     41                               57
Tuesday                         1260                     88                     32                               66
Wednesday                  1073                     64                     69                               39
Thursday                      1911                     117                   125                            75    
Friday                            1476                      97                     45                               86

Daily Avg:                   1347                     94                     49                             61

Week 14 Weight Loss: -1 pound
Week 13 Weight Loss: -2 pounds
Week 12 Weight Gain: +3 pounds
Week 11 Weight Loss: -4 pounds
Week 10 Weight Loss: -1 pound
Week 9 Weight Loss: 0 pounds
Week 8 Weight Loss: 0 pounds
Week 7 Weight Loss: -6 pounds
Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss:- 1 pound
Week 3 Weight Loss: -1 pound
Week 2 Weight Loss: -1 pound
Week 1 Weight Loss: -4 pounds

Total Weight Loss:  13 pounds

Saturday, September 10, 2016

September 10, 2016 - Keto Diet Week 13

Short work week!! Love short work weeks!!

I did 3 workouts this week. Only 30 minute long ones but I got 3 in with no problem. My energy levels have been better this past week.

I cheated on Wednesday night!! I had 2 bowls of Golden Graham cereal. At least I used almond milk and not dairy milk. I had bought the cereal for my daughter and she didn't eat it all before leaving on her 13 day vacation. I regretted it big time the next morning since I hadn't had honey or sugar in that big of dose in 3 months. My stomach was killing me!! I got back on the wagon and stayed strong ever since.

I did not keep track of what all I ate this week. I just needed a few days off from tracking. I didn't gain and in fact loss a couple of pounds.

I began intermittent fasting yesterday. I think I am mentally ready now. Yesterday was not that bad either. I ate my last meal at 6:30 pm on Thursday. I did not consume any calories above 40 kcal before 11:30 am. At 11:30 am I had a cup of tea with a matcha tea fat bomb which broke my fast. I did not gorge out once I came home either. I ate what I had planned and that was it. I was done eating my last meal again by 6:30 pm last night and it is now 7:00 am and I am not hungry at all. My total calories I consumed yesterday was 1243. So I am also cutting my calories down between 1100 and 1300 per day. Since I am only working out 3 times a week for only 30 minutes I think the lower range of calories is best. We will see at the end of the week if this way works for me.

I can say that yesterday was so easy without having to pack a lunch and prepare as many meals. Eventually I want to get back to the way I ate when I was a teenager. I only ate one meal a day and had so much energy. Granted I won't be able to eat the type of food I did in my teenage years and have that type of energy again. I just want to get down to where I am only worried about prepping for one meal a day. Hey, if I get to eating like this then I can add back low-carb desserts to my dinners.

My biggest adjustment is my morning coffee. I no longer can have a heavy cream with coconut oil coffee each morning. I have become addicted to those bad boys. But I am now reserving the huge calorie enriched coffee for mid-day.

So last Saturday I weighed 175 and this Saturday I am down to 173. So a 2 pound loss this week without tracking and a cheat day.

Week 13 Weight Loss: -2 pounds
Week 12 Weight Gain: +3 pounds
Week 11 Weight Loss: -4 pounds
Week 10 Weight Loss: -1 pound
Week 9 Weight Loss: 0 pounds
Week 8 Weight Loss: 0 pounds
Week 7 Weight Loss: -6 pounds
Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss:- 1 pound
Week 3 Weight Loss: -1 pound
Week 2 Weight Loss: -1 pound
Week 1 Weight Loss: -4 pounds

Total Weight Loss:  12 pounds

Saturday, September 3, 2016

September 3, 2016 - Keto Diet Week 12

3 months in and 3 pounds up!! Not what I would like but it is what it is. I have to get control of my calories regardless how I eat. I think it is back to no nuts. I apparently overindulge. I had cut back on cheese this week but reintroduced nuts into my diet. I have to find something that I can snack on that will not add up in calories.  Also the cloud bread is being eaten too often during the week as well.

I did workout a couple of times this week. I am trying to get to 4 times a week. It is crazy but when I was just watching my calories and portions and eating what ever I was working out 5 to 6 times a week. Granted I didn't lose any weight but kept gaining. Now I am slowly losing weight but can't muster up enough energy to workout 3 times a week.

I think I am in a depressive state and this is more my culprit than any way of eating. I have to get out of my funk and get back on track. I have only 3 months to achieve my goal weight. Which means 10 pounds a month. I have to get back in the game!!

So down to the nitty gritty from here on out.

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1880                     168                    34                               64
Sunday                          1702                     142                    45                               65
Monday                         1592                     142                    30                               62
Tuesday                         1566                    144                     24                               44
Wednesday                  1309                     122                     10                              44
Thursday                      1344                     107                     39                              63    
Friday                            1507                     118                      38                              75

Daily Avg:                   1557                      135                     31                             60

Week 12 Weight Gain: +3 pounds
Week 11 Weight Loss: -4 pounds
Week 10 Weight Loss: -1 pound
Week 9 Weight Loss: 0 pounds
Week 8 Weight Loss: 0 pounds
Week 7 Weight Loss: -6 pounds
Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss:- 1 pound
Week 3 Weight Loss: -1 pound
Week 2 Weight Loss: -1 pound
Week 1 Weight Loss: -4 pounds

Total Weight Loss:  10 pounds

Monday, August 29, 2016

What I ate Today!

I thought I would share a day of me eating Keto in pictures.

Butter Coffee for Breakfast

Chai Tea with Turmeric & Matcha Tea Fat Bomb for Lunch
Carrot & Zuchinni Noodles in a Meat Marinara Sauce for Dinner
 For dinner I also had a couple of Cloud Bread Muffin Tops with melted butter. And for Dessert I had Blueberry Butter Icing Cinnamon Cloud Bread Cake.

Freshly baked cinnamon cloud bread and regular cloud bread muffin tops.
Blueberry Butter Cream Cinnamon Cloud Bread Cake I had on Saturday night for dessert. Strawberry Shortcake made with cinnamon cloud bread and heavy whipped cream was on the docket for Sunday night dessert. Sunday's day of eating mimicked Saturday's since I had left overs and plenty of baked cloud bread!!
What is not pictured is the afternoon snack I shared with my daughter while be binged watched Penny Dreadful showtime series on Netflix:  pepperoni chips, cheese, and olive platter.

This isn't a low calorie day to say the least. My macros were:

Calories: 1880 Fat: 168 g Net Carbs: 34 g Protein: 64 g

So I really have to reign in all the calories. So I started as of today to try and keep my calories around 1350 - 1400 a day. I am planning on doing the Fat Fast on Saturday for three days. This way if I can keep my calories in the low range this week transitioning to the Fat Fast won't be that big of a shock to me.

Saturday, August 27, 2016

August 27, 2016 - Keto Diet Week 11

Nearing the 3 month mark!! So I did the Egg Fast at the beginning of the week and loss a total of 4 pounds during it. I have been back on my Keto Diet since Tuesday and I have loss another pound. My body is back in its losing mode again and that is the goal. I also read back over a few blogs that the bloggers had completed the Egg Fast as well and most loss a total of 4 pounds because they gained back 4 to 5 pounds once they went back to eating Keto. For me to lose the 4 pounds and then another pound once I had completed the Egg Fast is pretty darn good in my book. Now if my weight stalls again I will try the Fat Fast instead. It is a calorie restricting fast but I just cannot do that many meals with eggs again too soon!!

So what have I eaten. Tuesday's is listed on my Egg Fast Result post. Wednesday - Friday I had butter coffee as my breakfast. I just cannot eat that early in the morning anymore. The butter coffee has kept me full until around 11 am. I will then have a Chai Tea with a Matcha Tea Fat Bomb and that keeps me happy until around 12:30. I have been eating a salad with either ham or a hard-boiled egg. It has been nice not to have to put so much thought into eating breakfast and lunch!

Unless I only have tea with a fat bomb for lunch I normally have not needed a snack since the Egg Fast. I had a cheese stick on Thursday and Friday because I ended up skipping lunch. I just wasn't hungry. I then had a very light dinner on Thursday. Speaking of dinner I made a new recipe with my zoodles. It was an avocado sauce with bacon. It was so darn good. I just took half an avocado and put it in my blender, added a tablespoon of olive oil, a teaspoon of garlic powder, Himalayan pink sea salt, and chili powder. Blended until smooth by adding about 2 tablespoons of water as I blended. I cooked up my frozen zoodles in a sauce pan and then drained. Fried up 3 slices of bacon and crumbled. I tossed everything together and enjoyed! My daughter even loved the quick and easy dinner. One night I roasted a chicken thigh with mushrooms and onions. It was very tasty.  Friday night was ribeye night for me!! Oh how I love my ribeyes. I grilled it perfectly and grilled some zucchini and onions as well. Very satisfying and no need for any dessert!!

I have had a sweet tooth of late so a lot of chai tea in the evenings with turmeric paste to help with that problem. Thursday night I decided to give into my sweet tooth and added some stevia to 2 ounces of cream cheese and a cup of blueberries. It was so good and very satisfying. Friday was an evening of making Cloud Bread. This will become my go to breakfast for now on. It really gives me that bagel satisfaction that I have been so missing!! It even is good when you fry up some bacon and eggs and make like a sweet bread breakfast wrap or biscuit with them.

Now my 11th week breakdown of Macros and results:

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1725                     144                    16                               67
Sunday                          1339                     126                       4                               32
Monday                         1557                     126                    21                               61
Tuesday                         1929                    148                     17                               104
Wednesday                  1285                     113                     24                              38
Thursday                      1549                     149                     24                              29    
Friday                            1791                     150                      48                              63

Daily Avg:                   1596                      137                     22                             56

Week 11 Weight Loss: -4 pounds
Week 10 Weight Loss: -1 pound
Week 9 Weight Loss: 0 pounds
Week 8 Weight Loss: 0 pounds
Week 7 Weight Loss: -6 pounds
Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss:- 1 pound
Week 3 Weight Loss: -1 pound
Week 2 Weight Loss: -1 pound
Week 1 Weight Loss: -4 pounds

Total Weight Loss:  13 pounds

Wednesday, August 24, 2016

3 Day Egg Fast w/ 2 Days of Transitioning back to the Keto Way of Eating

Currently I have been stalled in my weight loss with the Ketogenic Diet. Many people get to this point and of course I am one of them. I decided to give the 3 Day Egg Fast diet a try. I did my research and read how the egg yolk has Choline in it that helps the liver metabolize fat. I think when you have cut your carbs down as low as you do on the Ketogenic diet, the liver can become overwhelmed and I need to add some support to my liver just a bit.

 Here are the original rules as designed by Jimmy Moore for his own Egg Fest which he apparently followed for 30 days and lost 27 pounds in that 30 days.
1. Must eat eggs as the primary source of fat and protein.
2. 1 tablespoon of butter used per egg consumed.
3. I must eat an egg no later than 30 minutes after waking.
4. The egg meals ideally should be eaten every 3 hours, but not more than every 5 hours.
5. I will follow this schedule even if I’m not hungry, however I’ll only have 1 egg when that happens.
6. Cheese will be permitted up to one ounce per egg. (real cheese only such as cream cheese, mozzarella, monterey jack and cheddar)
7. A minimum of a half-dozen eggs must be consumed daily.
8. The eggs will be local pastured eggs loaded with healthy omega-3 fats and vitamin D. (this was his personal preference I will stick with my Cage Free Omega-3 Brown Eggs I buy at Smith's)
9. Egg consumption will cease three hours before bedtime
10. Diet soda will be allowed up to 3 cans daily with a goal of 1 or less. I do not drink Diet Soda so this is NA for me.
copied insert courtesy of Ketogenic Woman

I only followed for 3 days and had 2 days of transitioning back to my keto way of eating. The idea of eating only eggs as my primary protein at first sounded daunting, but I had been doing this except for dinners most days anyway. So cutting out my meat-filled dinners with just eggs seemed doable for 3 days. Then for the next 2 days I added back my meat-filled dinners and only had eggs for breakfast and lunch as I have in the past.

I decided to begin on a Friday that way on Saturday and Sunday I could be at home and make up some more elaborate lunches and dinners.

Day 1 Meals:

Breakfast: 2 scrambled eggs in 2 tbsp of organic salted butter and butter coffee

Snack: slice of cheddar cheese

Lunch: 6 deviled eggs made with 2 tbsp of olive oil mayo (I just cannot do 1 tbsp of mayo per egg) and green tea made with a Matcha Tea Fat Bomb

Dinner: Cream Cheese Cinnamon Pancakes and green tea with turmeric paste

Totals for Day 1: 7 eggs, 7 tbsp of fat, 3.5 oz of cheese

Day 1 results: -2 pounds

Wasn't too hard to stick with eating only eggs at each meal, but I could not eat as much as it calls for with the cheese. I still loss weight and that is great.

Day 2 Meals:

Breakfast: Cream cheese cinnamon pancakes with butter coffee (4 tbs of fat)

Lunch: 2 egg cheese omelet and green tea with Matcha Tea Fat Bomb (cooked eggs in 1 tbsp of butter)

Snack: 1 hard boiled egg & 1 oz of cheddar cheese

Dinner: Egg salad with cheese crisp (3 eggs and 2 tbsp of mayo) and green tea with Match Tea Fat Bomb (cheese crisp were made with a slice of cheddar cheese melted and then allowed to cool into a crisp)

Totals for Day 2: 8 eggs, 7.5 tbsp of fat, 6 oz of cheese

I did a 30 minute kettle bell workout after a late breakfast. Became pretty hungry in between lunch and dinner so was able to eat another egg and some cheese. By dinner time I wasn't all that hungry but wanted to stick to the plan. I made cheese crisp which helped a lot with needing some texture. I was down to two bites left of my egg salad and just could not eat anymore. The texture of egg was just about to make me vomit and I had to stop. By this time I was really tired of eggs but knew I had only one more day to have eggs at every meal. I had to push through.

Day 2 results: 0 pounds loss

I'm a little disappointed that I didn't lose any weight. I think the kettle bell workout might have caused inflammation and is why I didn't lose. Plus I did eat 6 oz of cheese so I am cutting down on the cheese today.

Day 3 Meals:

Breakfast: 1 scrambled egg with butter coffee (cooked egg in 1 tbsp of butter - total fat 3 tbsp)

Lunch: 2 egg omelet with basil and cheese cooked in 1 tbsp of butter and green tea with Matcha Tea Fat Bomb

Dinner: Egg Fast Cloud Cake and English breakfast tea with 1 tbsp of butter

Totals for Day 3: 4 eggs, 6.5 tbsp of fat, 2 oz of cheese

Day 3 results: -.5  pounds

I should have eaten a couple more eggs today but just wasn't hungry. I can say the cloud bread cake was delicious. I did a 40 minute walk as well. I didn't drink enough water either.

Day 4 Meals:

Breakfast: 2 oopsie breads with cream cheese and butter coffee - 2 tbsp of fat total

Snack: half avocado with salt and pepper

Lunch: 2 hard boiled eggs w/ tossed salad and caesar dressing

Dinner: hamburger patty with sauteed peppers & provolone cheese; for dessert I had one cloud bread with remaining cream cheese frosting melted over it. It tasted like a cream cheese danish.

Day 4 Results: -.5 pounds

Not a huge loss on my first transitioning day but I didn't gain and that is great. I took a day off from working out as well.

Day 5 Meals:

Breakfast: 1 scrambled egg in .5 tbsp of butter, bacon, and one slice of cloud bread with 1/2 tbsp of butter along with coffee and coconut oil (no more butter coffee)

Lunch: Plant Protein Shake w/ blueberries and Chai tea with Matcha Tea Fat Bomb

Snack: crustless cheese pizza

Dinner: porkchop pan fried in olive oil and strawberry cream fat bombs

Total results of 3 Day Egg Fast w/ 2 days of transitioning: -4 pounds (loss 1 pound on my 5th day which was really a full day back to the Keto WOE)

So a 4 pound loss over 5 days, not too bad for me. Others have loss up to 10 pounds but I knew I wouldn't lose as much. Will I do an Egg Fast again? I don't think so. I just cannot go that many days eating only eggs as my source of protein. It was hard and if not for the Oopsie Bread and Cloud Bread Cake I would have failed on the 3rd day. I think this is doable if you really add in some great egg recipes which are very time consuming to make. I think the next time I stall which will be soon, I will try the Fat Fast instead. The Fat Fast really limits your calorie intake for a few days and I think this is where the Egg Fast failed me. To eat as many eggs with as much butter the calories add up really quick. But I loss and that is what my goal was.

Saturday, August 20, 2016

August 20, 2016 - Keto Diet Week 10

It has been a rough week for me. I had to deep clean my rental town home for realtors to do a walk through and it really wore me out. I know I  didn't have to go as far as I did, but since I was de-cluttering and dusting I thought why not do my end of summer deep clean now. So I did and I was dead tired for a few days afterwards.

I thought on Wednesday night that it would be okay if I made a turkey club with one slice of sourdough bread. I have not had bread in 2.5 months, so I thought one slice would let me know if I am really gluten sensitive. Guess what!! I AM!! Wednesday evening I was feeling a little stuffy so I took some nasacort. Thursday morning I was feeling stiff and had massive back pain shooting through my body. By 8 am my head was throbbing and my neck was stiff. By 9:30 am I had a full blown migraine and felt so much sinus pressure. I had to go home from work by noon and took some prescription Ibuprofen. I ate a skillet cheese pizza and took a 2 hour nap. When I woke up I took some alleve and then made dinner. In this time frame I had also drank about 100 ounces of water and nothing seemed to ease my pain. I also began to have back spasms. After dinner and a cup of green tea with turmeric I began to feel better. My headache was minimal and the shooting pain in my back had eased up. Come Friday morning my headache was gone and just a light amount of stuffiness remained. I cannot believe that ONE slice of bread did this to me. Now I know for sure that I am gluten sensitive and will be living a gluten free lifestyle for now on.

As for the weight loss department, I have stalled. I know this will happen and I accept that but I have a goal to reach before Thanksgiving and I cannot let this stall last any longer. I decided to begin an Egg Fast that I started yesterday. I will post my results after I have completed 3 days of eating eggs, cheese, and fat only and then 2 days of transitioning back to the Keto WOE (way of eating). I am not a huge egg fan but I only have to do this for a few days. If the results are good then I might cycle an egg fast every other week until I reach my goal. We shall see.

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1551                     120                    8                                66
Sunday                          1289                     94                       33                               64
Monday                         1651                     108                    42                               90
Tuesday                         1680                    127                     40                               57
Wednesday                  1622                     133                     31                              63
Thursday                      1601                     137                     12                              63    
Friday                            1623                     139                      10                              59

Daily Avg:                   1574                      123                     25                              66

Week 10 Weight Loss: -1 pound
Week 9 Weight Loss: 0 pounds
Week 8 Weight Loss: 0 pounds
Week 7 Weight Loss: -6 pounds
Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss:- 1 pound
Week 3 Weight Loss: -1 pound
Week 2 Weight Loss: -1 pound
Week 1 Weight Loss: -4 pounds

Total Weight Loss:   9 pounds

Monday, August 15, 2016

August 13, 2016 - Keto Diet Week 9

Couple days behind on posting, but it was a busy weekend.

My week went by pretty fast for a change. I fell off the wagon a couple of nights by eating toffee covered peanuts. I went over my desired calories both times because of the sugar. I can tell ya my stomach and lymph nodes did not like the sugar. My taste buds love it but an hour later I was feeling like crap. You would have thought I had learned my lesson the first time but no I had more Friday night. Again I felt like crap. So the rest of those peanuts went into the trash!!

With that said I did not lose any weight this week. This makes 2 weeks straight that I haven't loss weight. Looking at my net carbs, I can see I am way up this week as well as my calories. I need to eat breakfast again in the mornings and cut back on the nuts and cheese once again. I will also start eating earlier in the evening so I have a longer fasting time between dinner and breakfast. We will see if that makes the difference.

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1135                     108                    32                               49
Sunday                          1077                     98                       19                               44
Monday                         1694                     97                       34                               79
Tuesday                         1454                    153                     28                               49
Wednesday                  1286                     104                     40                              35
Thursday                      1453                     143                     22                              66    
Friday                            1849                     176                      51                              72

Daily Avg:                   1421                      126                   32                              56

Week 9 Weight Loss: 0 pounds
Week 8 Weight Loss: 0 pounds
Week 7 Weight Loss: -6 pounds
Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss: 1 pound
Week 3 Weight Loss: 1 pound
Week 2 Weight Loss: 1 pound
Week 1 Weight Loss: 4 pounds

Total Weight Loss:   8.5 pounds

Monday, August 8, 2016

Farmer's Market Finds & Fat Bombs

At the Farmer's Market last Wednesday I came across some awesome finds! Okra, zucchini, onions, cucumbers, blueberries, blackberries, & raspberries. I only stopped with these because I was loaded down! I didn't get any pictures of the berries because once I began eating them I didn't stop. I did let my daughter have half the blueberries but none of the blackberries. Glad I only bought a pint each! I will be heading back the Wednesday to stock on more blackberries and blueberries.

The zucchini are huge so I broke down and purchased a spiralizer. I made a zucchini pasta Saturday for dinner and then on Sunday I spiralized 3 more zucchini and froze them in single serving sizes. I hope they turn out okay after freezing. I researched and found it best to allow the zucchini to drain most of their water by salting with kosher salt. So I did and allowed them to drain for about an hour in the sink in a colander. I then poured onto a kitchen towel and patted dry as much as I could with paper towels. I have two more left that are whole and plan on making pizza boats out of them one day this week.

I am from the deep south originally and coming across fresh okra was pure delight!! Now I love to deep fry my okra but decided to go without breading and roasted them instead. I melted 2 tbsp of coconut oil and coated the okra really good and then salted with pink Himalayan salt. I roasted them for 25 minutes at 450 degrees with a quick toss half way through. Needless to say these bad boys never had a chance once I removed from oven!!

I also set myself up for success by making a couple batches of fat bombs. I do believe they will last for awhile!! I made strawberry cream bombs and the matcha green tea fat bombs. I already had the almond coconut ones. The strawberry cream bombs don't have too much fat so they are more for those sweet tooth cravings. Total fat in the strawberry cream bombs is only 3.7 grams, but good thing is that there is only 38 calories per disc as well. I think that I am going to use the matcha green tea ones in my morning coffee for those mornings I don't want to eat breakfast.

I hope I see the scale move down this week. Today I didn't have a high fat breakfast and by 11 am I was starving. So I had an early lunch of deviled eggs and so far my hunger is gone. I have to remember to add my oil to my coffee but I was running late this morning and completely forgot. At least I remembered my thyroid meds this morning!

Saturday, August 6, 2016

August 6, 2016 - Keto Diet Week 8

Wow 2 months down!! I am beginning to get the hang of this way of eating (WOE). It was a slight struggle a couple of days this week.

1. I forgot to take my synthroid medication for 4 days straight! Man was I feeling it Wednesday night! I could not fall to sleep even though my body was dog tired. Did not get much sleep at all. Brain fog was soooooo bad! I remembered on Friday as well as today and feeling better.

2. My in-laws were in town and I was out late with them each night. Plus we went out to eat a couple of times as well.

So with not remembering to take my thyroid meds pretty much the whole week, I only got one workout in. It was a great HIIT and indoor Power Walk by Jessica Smith. Plus afterwards I did a really relaxing stretch session too. So I had set myself up for success at the beginning of the week, but between work, in-laws' visit, my brain went to mush and forgetting my meds was rough. I should have known by Tuesday that I didn't take my meds because I was CRAVING carbs like crazy. I mean I was at the point that when a commercial was on and it showed bread or pizza I could physically smell the sweet aroma. That is one thing I have noticed when my thyroid is out of whack, I want carbs and bad. To squash the craving I made a crust less pizza casserole and I was good.

Going out to eat was not too tricky. I was able to stay Keto by ordering unbreaded chicken wings with celery and dressing. I did not eat any of the chips and salsa that was served. I ordered only unsweet tea as a beverage or just drank water. On Wednesday my macros weren't quite right because I did not eat enough fat. I was too high in my protein. Then on Thursday night we went to Denny's and I ordered the Prime Rib Cobb Salad. I was wanting the Country Fried Steak sooooo bad, but restrained myself. The salad had 760 calories with 60 grams of fat. That day I semi-fasted since I ate so much protein the day before and the salad was my only meal of the day. On Friday I woke up still really full and only had butter coffee for breakfast.

I scored big at the Farmer's Market on Wednesday. Their zucchini was 3 for a $1 and man I have never seen zucchini so darn huge!! I bought 6 and then thought how in the heck will I eat so much zucchini before it rots!! I went Thursday and bought a Veggie Spiralizer! I will make some zucchini noodles. I will test it out today.

So all family is gone now and I can get back to my dull routine life. Back to single serving meals and stay on plan with no detours. My goal today is to spiralize some zucchini and test out how I will like it cooked. I am making more fat bombs to have on hand. I found a couple of delicious looking recipes for them. One is by Ketogenic Woman and it incorporates green matcha tea. I am definitely making a few of these up.

The other one I came across uses sugar free jello, gelatin, and heavy whipping cream to make Raspberry Cream Fat Bombs. They look delicious and I think the cream will make them more meltie when you put them in your mouth.

So today and tomorrow I will be setting myself up for success this week. I am meal planning and food prepping my weekend away. We have soccer tournaments in town as well as the end of the Tour of Utah bike race ending here in town. The town is packed with people right now, so I will be staying inside my home and just peeking at all the people outside on occasion. I went to the grocery store yesterday after work and stocked up on supplies.

So here is how I came out this week with weightloss.

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1246                    94                    14                               66
Sunday                          1436                    116                   20                               63
Monday                        1184                     99                     13                              47
Tuesday                        1603                     145                  17                              75
Wednesday                 1406                     81                     33                              102
Thursday                     1137                      92                    21                              47    
Friday                          1678                      113                   41                              37

Daily Avg:                   1384                      106                   23                              62

Week 8 Weight Loss: 0 pounds
Week 7 Weight Loss: -6 pounds
Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss: 1 pound
Week 3 Weight Loss: 1 pound
Week 2 Weight Loss: 1 pound
Week 1 Weight Loss: 4 pounds

Total Weight Loss:   8.5 pounds

So no weight loss this week. I kinda expected that the scale would not budge because my body needs to adjust from the previous week 6 pound loss. Plus I don't think I drank enough water on the days my in-laws were in town. A new week! I will try and keep my average calories around the 1300-1400 range. My fat, net carbs, and protein macros are on point as well. I just need to make sure I drink more water and try to exercise a few days this week.

Saturday, July 30, 2016

July 30, 2016 - Keto Diet Week 7

So this week I did a re-boot after last week's horrible stumble. I have been tracking everything I eat and trying to stay in the ratio I know helps me lose weight. I did go through a slight keto flu bought around Tuesday. I woke up with lower back pains and brain fog. I at first thought maybe I slept wrong but when I needed a nap after work I knew it was the keto flu. Crazy how one week out of ketosis did this to me! It only lingered for a couple of days and I am back in ketosis and feeling much better.

Another thing that is much better, the scale!! I have lost the 4.5 pounds that I gained last week plus an extra 1.5 pounds! A total of 6 pounds loss this week! I still have a long ways to go, but I am getting much better on eating the right way.

This was the first week my husband was away for his 3 months training in Texas. I only had to cook for myself because my daughter was not home much for dinner. I had packaged all my meat into single servings. So when I go home after work I just pull out one piece of meat and in an hour it as defrosted. So quick and simple!! I haven't even snacked on nuts this week. I actually haven't really snacked at all. I have also been grilling most of my food including vegetables. I put my vegetables in aluminum foil with a couple pats of butter and let them grill along with my meat. Everything is ready at the same time and I have no huge cleanup!!

My lunches have really only consisted of hard boiled eggs on mixed green salad or made into deviled eggs with pepper strips and salad dressing. I boiled a carton of eggs and placed them in the fridge and just grab and go. It is so nice to have quick easy items on hand. I think this is what has made my week so successful. I also did up a few coconut oil fat bombs. Each bomb is around 187 calories so these are only for the days I am under in calories. I added some almond extract, stevia, and almond slithers to the coconut oil. They turned out so cute and very yummy.

Breakfast has been eggs and bacon or a protein shake. I have to be careful with the protein shake mix because it is plant based and I don't want to exceed my macros. So I normally only do half a serving with the protein mix and I also add a serving of Gaia Maca Boost for some added energy.

I have been working some long hours this week so no exercise. Plus it has been so darn hot everyday to do anything outside in the evenings. But I have also been working up to 8 pm nearly every night and by the time I have shut down the computer all I want to do is take a long hot bath and then collapse into bed. My workload should let up some next week. I still will not be heading outside for any walks unless the temps are more tolerable, but I will follow along with some YouTube videos and get some strength training in.

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1491                    120                   16                               72
Sunday                          1382                    111                   28                               54
Monday                        1422                     94                      24                              76
Tuesday                        1518                     113                   26                              61
Wednesday                 1169                     73                      42                              64
Thursday                     1475                     103                   19                              75    
Friday                          1463                      116                   16                              77

Daily Avg:                   1417                      104                   24                              68

Week 7 Weight Loss: -6 pounds
Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss: 1 pound
Week 3 Weight Loss: 1 pound
Week 2 Weight Loss: 1 pound
Week 1 Weight Loss: 4 pounds

Total Weight Loss:   8.5 pounds

Looking at my macros (although I did not track last week and it was the week I gained a lot back) I can see that I need to stay at the calories I am at now for maybe another week and then decrease by 50 per day. My fat grams need to stay above 100 grams per day and my net carbs around 20 grams per day. I know to decrease my calories I will have to decrease my protein so this may be tricky. But another week at these macros will stabilize my weight loss and not shock my system. I think changing it up every two weeks will keep my system going smoothly instead of shocking it and it wanting to retain weight.

Saturday, July 23, 2016

July 23, 2016 - Keto Diet Week 6

I cannot really call this week a keto diet week. I slacked big time. I was off all week with my husband and we did not stay on plan for eating at all. There were a lot of going out to eat and way too many gluten free beers and vodka cocktails. Yeah we just did what we wanted and I am paying the price today. I gained back 4.5 pounds in one week!! Yepper, I am back in the 180s but you know what? I am not going to fret about it. Usually I would throw my arms up and just give in and accept I will always be over weight, but I do know that if I am consistent with the ketogenic life style I will lose weight and feel better.

So I did not keep track of any macronutrients this past week. I am going to keep trucking, but call this my re-boot week and begin tracking again today. It is hard to track nutritional values when you eat out. So I am beginning again today. I will post my gain and just deal with it.

This morning I did wake up early and go for a quick 30 minute walk. I walked 1.5 miles. It felt good to go and do something like that again. I have been doing a weekly hike, but to go out and do an early walk just feels as if I am moving towards a better me. Granted it was only 1.5 miles in 30 minutes, but I have been off the workout wagon for a few weeks now. My goal for this week is to wake up early and I mean early on Tuesday & Thursday and go on a quick 30 minute walk. I am going to dust off the old bike and do some biking on Wednesday, Friday, and Sunday. Monday will be my rest day since it is the beginning of the work week. I will be throwing in some strength training as well those 6 days. I have no reason not to stick to this workout regiment since my husband is away for the next 3 months training in Texas.

Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss: 1 pound
Week 3 Weight Loss: 1 pound
Week 2 Weight Loss: 1 pound
Week 1 Weight Loss: 4 pounds

Total Weight Loss:   2 pounds

Saturday, July 16, 2016

July 16, 2016 - Keto Diet Week 5

So over a month I have been following the Keto Diet way of eating. This week has been kinda weird for me. I have had no appetite in the morning nor in the evening. I have only been drinking my coffee each morning for breakfast. I have had a pretty robust lunch. I am actually feeling quite full after lunch. Once I am home in the afternoon, I have been wanting to only snack on nuts, cheese, pickles and pork rinds. I made one dinner this week and that was mainly so I would have lunch for Thursday and Friday. I was up in weight by 5 pounds on Tuesday. Yep, I was back in the 180s land!! I weighed on Thursday and I was back down to 179.5. So this morning when I did my true weigh in for the week I am at 178. I am up half a pound from last week. I knew I would have a gain, and I am happy it is only half a pound.

I do know that I have to really start making better snack choices. Too many nuts and pork rinds this week. I have been bloated really bad and I think it is from the pork rinds. So time to really plan and portion control this week.

I think I will boil up a dozen of eggs and have those on hand for snacking and dinners for those nights I just don't want to cook. I think it is more the idea of cooking for one that has me not wanting to actually make a real dinner every night. My husband has been away during the week a lot for his work. He will actually be leaving for 12 weeks at the end of the week. So a lot of single dinners on my docket for the next 3 months. I think coming up with a couple of crockpot keto friendly meals that can cover my lunches and dinners for the week will be best. That way all I have to do is heat up one serving and not have to spend so much time prepping for a meal.

Not this week due to husband being around a lot, but next week I am going to begin Intermittent Fasting. I figured since I am not really hungry in the mornings I might as well try IF. I cannot say that I have actually been doing IF since my coffee is around 185 calories per cup and I drink 2 cups per day. You are not considered in IF unless your calories are under 50. So I will begin to slowly work my way into it by eliminating my morning coconut oil in my coffee. Then I will slowly cut out the almond coconut blend milk. I want to eventually get into the habit of drinking my coffee black or with only one stevia packet.

Exercise has been non-existent again this week. I know it is a slight bought of depression that is doing this to me. So, I will begin doing even a few strength training sets while watching TV this week. I know I will get into the habit again. Now that husband won't be using my bike (he destroyed his about a month ago and has been using mine) I will start loading it up and doing some biking after work a couple days a week. Plus I want to get into the habit of taking a short hike or walk every evening. I just have to push myself out the door!!

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1674                    86                   64                               65
Sunday                          1703                    87                   59                               54
Monday                        1121                     84                   24                               54
Tuesday                        1462                     102                 29                              86
Wednesday                 1367                     106                16                              69
Thursday                     1295                     101                20                              74    
Friday                          1736                      67                   58                              70

Daily Avg:                   1480                      90                   39                              67

Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss: 1 pound
Week 3 Weight Loss: 1 pound
Week 2 Weight Loss: 1 pound
Week 1 Weight Loss: 4 pounds

Total Weight Loss:   6.5 pounds

Looking at my macronutrients for the week I can see that I ate too little of good fat and too many carbs. I need to be around 120 grams per day on fat and 20 net grams per day on carbs. My calories are better this week but they are more from carbs instead of fat, so that means a slight gain.