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.

Saturday, July 9, 2016

July 9, 2016 - Keto Diet Week 4

Wow a whole month of no bread, pasta, fruit, or starchy vegetables!! And you know what, I don't miss them as much as I thought I would. Thursday I did have a slight craving for bread. I don't know why. I think it is because my thyroid was sluggish. I actually fell asleep watching TV for about an hour and really had no clue I was asleep. That is very unusual for me unless my thyroid is acting up. I think it is time to set up another appointment and have my levels checked again.

So about this week; I did a mixture of bulletproof coffee or cooked breakfast through out the week. I made another pancake recipe I found on RuledMe.com. It is a very high calorie recipe with coconut and almond flours as well as the main component being flaxseed meal. It was very filling and I had to force myself to eat dinner (which was early because it was the 4th of July and we had to leave early enough to get decent parking at the rodeo.) My breakfast alone was over 800 calories!! So these pancake breakfasts must only be on the weekend and I can only eat twice that day.

I have only suffered from hunger a couple days this week where I had to have a snack. I am finding it hard to figure out a good filling snack without a lot of calories. Peanut butter and cheese are really high in calories and I need something different. I know pork rinds would do the job but none of our local grocery stores carry any that I like. I cannot stand plain pork rinds.

Exercise has been a no go this week. I went on a long hike on Sunday and my legs and feet were just killing me the rest of the week. I have to really start incorporating more exercise. I do know that my thyroid has been so sluggish all week, so that could be some of the issue.

My calories have been up and down throughout the week. Another thing I have to get control of still. I really have to find a few recipes that I can incorporate through out the week that can keep my calories consistent. To be honest, I really have not wanted to cook all week. I have just been kinda forced to whip something up without much heart and thought in my meals. I know it is the heat and it being Summer time. I did make a delicious chili soup the other day. I had no leftovers!! My husband gobbled all but my one serving down that night!! (Granted he could get away with eating so much in one meal since he had mountain biked for 3 hours)

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1732                    138                   22                               87
Sunday                          2035                    142                   39                               85
Monday                        1659                     131                    10                              96
Tuesday                        1710                     159                   15                              55
Wednesday                 1576                     146                   10                              42
Thursday                     1481                     108                   30                              85    
Friday                          1593                      135                  12                              68

Daily Avg:                   1683                      137                 20                              74

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:   7 pounds

Okay, 7 pounds might not seem a lot for some, but it is a bunch for me in a month. Especially when I have not really done any true exercising. I am so happy with a one pound loss a week since the initial 1st week. I can say that there are days this past week where my cravings were about to get the best of me, but all I could think about is how well this way of eating is working for me and I don't want to start all over again!! On to another month!!!!

Saturday, July 2, 2016

July 2, 2016 - Keto Diet Week 3

I threw myself out of ketosis last Saturday!! We were out and about all day and ended up eating out. I thought I was ordering a very ketoish meal at Texas Roadhouse. The steak kabobs without rice and extra broccoli. Well, the steak had some type of sweet sauce on it. We also ordered a margarita and man was it sweet!! Even the husband wasn't thrilled with it. So I think all the sugar I consumed at lunch did me in. I didn't even eat dinner that night because I was kinda sick from lunch.

Sunday was over 2000 calories and this is where me needing to stop snacking on cheese comes in. We went to the golf range for 2 hours and I ended up snacking on cheese, nuts, and olives as my lunch. Nuts and cheese really pack on the calories. So I have to cut back on both. Mostly cheese!!!

Monday was not much better. We had to drive down to Salt Lake and my daughter did the driving. Needless to say we had a late dinner and I needed a TGI Friday's Grey Goose Cooler in order to handle my daughter driving us back home. Wow that girl is a jerky driver!!

I finally got back into ketosis on Thursday. I was just drinking bulletproof coffee on Monday and Tuesday. Come Wednesday I decided to eat eggs and bacon for breakfast again. It really makes a difference because I am full until lunch and sometimes way after lunch. Yesterday I didn't even become hungry until 1 pm when I normally am starving by 10 am. So I think I will stick to eating breakfast every morning instead of drinking it. I also have cut out the snacking. I think I was overloading on calories from snacking on cheese. So I have cut cheese down to only at dinner occasionally.

Oh my weight, throwing myself out of ketosis and snacking on too much cheese because I was hangry had me gaining this week. I was up to 183 by Wednesday morning. I got myself back on track and I actually lost one pound. So from 183 on Wednesday to 178.5 today. I'm sure the added weight at the beginning of the week was water retention from eating too much sugar. I know if I stay within my 1500 calorie range I will lose more, but I am happy with a loss instead of a gain like I thought I would have.

I have tried a couple new carb free recipes. I made cauliflower mac and cheese with bacon for myself Wednesday night while I made mac and cheese for the husband. It was rather tasty if I say so myself. I attempted almond flour pancakes. Though they tasted pretty good I have to tweak a few things to make them not fall apart when flipping.

My macronutrient breakdown is sad. You just don't realize how many calories and hidden carbs are in some items. This week I will be planning my days more efficiently where I know exactly what I will be eating and can adjust my calories so they are around 1500 daily. I know the winning numbers I just have to be more mindful.

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1799                    42                   107                               69
Sunday                          2013                    119                   25                               102
Monday                        1701                     148                    16                              71
Tuesday                        1932                     168                   35                              71
Wednesday                 1630                     143                   21                              66
Thursday                     1676                     139                   20                              62    
Friday                          1536                      100                  10                              48

Daily Avg:                   1755                      123                 33                              60

Week 3 Weight Loss: 1 pound
Week 2 Weight Loss: 1 pound
Week 1 Weight Loss: 4 pounds

Total Weight Loss:    6 pounds