Sunday, March 26, 2017

March 26, 2017: Week 8 - Back on Keto Diet

It has been 2 full months back on the Keto Way of Eating. I have stumbled a pretty good bit, but I think it is just getting my mindset around eating this way again. I have been trying to figure out just how low in carbs I need to go in order to see weight loss. It really is hard for me to get to 20 and below total carbs. It is just the type of vegetables I like that bring up my carbs and there is hidden sugar in all condiments. I think what has really kicked my carbs up this week has been my salad dressing. I try to eliminate other hidden carbs but it really is exhausting sometimes. My total carbs per day were in the high 20s.

My carb cravings have been pretty darn bad this week. The other night I almost succumbed to eating trailmix that had raisens and M&Ms. I had the bag in my hand but quickly tucked it back into the pantry. I then headed over to my Keurig and made a cup of Matcha Tea with Turmeric powder. That worked and although I ate higher calories than I wanted I stayed around 20 total grams of carbs that day.

I switched up my water enhancer from Mio to Stur. Mio is sweetened with sucralose that, I think, causes me carb cravings. The Stur is sweetened with all natural stevia. I am hoping this switch up helps my evening cravings.

**A Non-Scale Victory (NSV) this week was going to the movies and not buying anything to snack on!! I had my lunch for the day and did not eat until we were at a new restaurant that we tried. That was another NSV since almost everything on the menu had some type of carb in it. The meals either had rice noodles, quinoa, sweet sauce or bread. I ended up ordering a cheeseburger without the bun and only used mustard, no ketchup, on the patty and gave my french fries to my husband. I did have a couple of Vodka Cranberry cocktails so I'm sure there was sugar in the cranberry juice. I told my husband next time we go to a bar (you had to be 21 or older to enter this establishment) I was going to bring my Stur water enhancer and order vodka and club soda and then sweeten it up with my Stur. You have to make it work for yourself when you go out to eat at any restaurant now a days. I have noticed that even the most healthiest establishments have some type of sugary sauce on all their foods even in the vinaigrette.**

My weight at the beginning of the week was around 182. It has been going up and down between 178 and 182 all month. I really worked hard at staying in the lower 20 grams of carbs this week. It was a tough week especially since my allergies are causing havoc with my sinuses. Every time I feel the carb urge, I have either made a cup of beef broth or Matcha Green tea with turmeric. I just have to get through these next few weeks and then I think it will become easier. I feel that my up and down eating of carbs has my body still using glucose as my fuel source. Once I have burned all the glucose I should be in Ketosis. I will test in a few days and see if I am. I keep forgetting to test each evening with the KetoStix.

My weight as of today is 175.4. I lost from last week's weigh in a total of 3.6 pounds. What a difference lowering my carbs is making. Plus I did workout a few times this week as well as try and hit my step goal daily.

Average for the week:

Calories: 1460   Fat:  70 grams    Total Carbs: 28 grams    Protein:  77 grams   Fiber:  5.4 grams

I lost nearly 4 pounds this week which means less of that yucky yellow stuff on my body!!!

I also wanted to share a comparison of last month's progress picture with this month's.

Sunday, March 19, 2017

March 19, 2017 - Week 7: Back on Keto Diet

The beginning of the week I had decided not to track my macros and eat only when hungry. Well.....

Not tracking at the beginning of the week was not working for me. I was binge eating around 4 each day if I did not workout. If I worked out I was fine, but sitting around watching TV after work had me mindlessly snacking. As of Thursday, I started tracking again and planning my day out. I have come to the resolution that I just have to track during this journey of becoming healthy and fit. It is part of my day and I have to stick with it.

I came across a very interesting picture analysis of 5 pounds of fat. I was a little down since all I have loss really is 5 pounds since I have gone back to the Keto way of eating. But really I have loss almost 10 pounds since my heaviest at the end of 2016.

I looked back at my stat page and realized I never put down my heaviest weight. I was at 189 at the end of 2016. I have pounced between 189 and 178 for the last 2 years. It is crazy to think that when I was around 165 I thought I was huge. Man would I love to see the 160s again!! I will see them and then I will be waving goodbye just as fast, as I cruise on down. I have the confidence and surety this go around that I will make it to my goal weight of 135 by the end of  2017.

So double that fat and that is what is no longer on my body!! I will keep this picture and pull it up every time I think nothing is changing in my weight!

I think I have figured out my sweet tooth trigger. I have been using Mio water enhancer for a few months now. I took a look again at the ingredients and sucralose is the sweetener. I don't normally use sucralose sweeteners and think maybe this is what's triggering the sweet cravings. I ordered some Stur water enhancer that is sweetened by stevia and is zero calories and carbs. I will see if switching to this type of sweetener lessens my cravings. Plus the main reason I believe it is the sucralose is that I drink the Mio mainly in the evenings and that is when the cravings hit me hard.

This week I have stuck to only One Meal A Day (OMAD). My morning breakfast have been butter coffee with collagen peptide in one of the cups. I only drink 2 cups per day. For my lunches this week I have either had the mushroom soup I did up last week or a cup of beef bone broth with a spot of whipping cream. Dinners have been my failing points. If I have planned a dinner then I do well except for the binge eating. Now if I have eaten a bunch of random crap prior to dinner, I have not eaten anything else that evening. But even with a planned dinner, I have caved in to my sweet tooth and eaten peanut butter or some type of chocolate. I am really hoping switching the water enhancer will help.

With a week off the scale my weight this morning is 179. I am up a pound from last week. That's better than I thought it was going to be since I really binged at the beginning of the week.

 A new week is upon me and I will be prepping lunches and snacks for the week. Plus I have some really nice dinners planned for the coming week.

Sunday, March 12, 2017

March 12, 2017 - Week 6: Back on Keto Diet

I think after two months of steady keto WOE the title will need to change for my weekly update posts. There will be no need to say Back on Keto Diet after 12 full weeks of consistently eating low carb. I guess last week was not really Keto but I still stayed below 100 total carbs per day.

I am still not consistent on staying at 20 total grams of carbs or under. I really need to get back to work! I stay more consistent when I am on schedule. I also know that the lack of sleep this past week is also a culprit in me wanting to eat more. I also always have a lunch planned out when I work. So I decided to cook up a mushroom soup to cover my lunches and add a leafy green salad to the mix.

I also cleaned out the pantry of any frankenfoods that have been a quick grab for me. I had a couple of boxes of Atkins Snack Bars and even though they say they are only 2 net carbs per bar, I feel that the sugar alcohol they use really kicks my cravings into overdrive. So no more junk bars that claim to be nutritious because they aren't!!

I began incorporating back in turmeric into my daily menu as well. Turmeric has such a great anti-inflammatory property that I really need right now. Instead of making up a paste like I have in the past, I just scoop 1/2 a teaspoon into my Matcha Green Tea along with a dash of black pepper and blend it up in my Magic Bullet.

On Wednesday evening I prepped my kitchen of daily meals and snacks for the rest of my week. I will do the same thing again today. When I have everything weighed out and in the correct portions it is easy for me to stay on track.

I started an Egg Fast on Monday but by Tuesday I just was not prepared to keep going. I am going to concentrate on keeping my carbs at 20 grams and below for a while before attempting another egg fast. I need to become more consistent with my Keto WOE before trying another fast anytime soon.

This has just been an all around bad week for me. Today is a new week and I need to stay at 20 or below with my carbs. I have to see if this low of carbs is going to make a difference for me. I have not been consistent and will never know until I am.


Daily Macronutrients:

Day                               Calories               Fat            Total Carbs                Protein
Sunday                            1220                   89                   56                            66                
Monday                           1320                  106                 15                            83            
Tuesday                           1600                  123                  43                           100
Wednesday                      962                   63                   17                             32                
Thursday                        1471                  80                    22                            62               
Friday                              1731                 132                   79                            68
Saturday                         1427                 87                      41                            78

Daily Avg:                      1390                 97                       39                            70                

Week 6 Weight Loss:   -2.4 pounds
Week 1 - Back on Keto Diet Weight Loss/Gain: -  3 pounds
Week 2 - Back on Keto Diet Weight Loss/Gain: - .6 pounds
Week 3 - Back on Keto Diet Weight Loss/Gain: - 1 pound
Week 4 - Back on Keto Diet Weight Loss/Gain:   0 pounds
Week 5 - Back on Keto Diet Weight Loss/Gain:  +2 pounds

Total to date weight loss: 5 pounds

So in 6 weeks I have loss 5 pounds. Could have been more but I had 2 bad weeks of not losing and actually gaining.  I have loss just under a pound per week. I have 5 weeks before my April Goal of being 20 pounds lighter. That puts me at needing to lose 3 pounds per week. It should be attainable if I keep my carbs at 20 grams or lower each day. I was able to lose 3 pounds in one week my first week back on the Keto Diet. I know I can do it these next 5 weeks!!!!

Sunday, March 5, 2017

March 5, 2017 - Week 5: Back on Keto Diet

Changing my tracking up just a tad. Decided to go with total carbs instead of net carbs and try to stay at 20 grams or below. I knew Sunday would be a bust since it was the last day of skiing for my husband prior to his knee surgery on Thursday. We went to our favorite on-slope restaurant and indulged.

Slept poorly Monday night for no known reason. I was just hot all night long and slept really bad. The lack of sleep hit me hard Tuesday and I now know that my sleep pattern can destroy my day of eating. I was craving sweets all day long. I had no energy to even walk my set goal steps. I caved and ate an Atkins Bar AND peanut butter!! Pushed my calories and carbs way up there. Only good thing is the scale did not go up Wednesday morning. Plus Wednesday morning I had zero appetite since I slept so soundly Tuesday night.

I just had an all around bad week. I ate way too many carbs each day. Being a care provider is just not my thing. I am taking care of the husband after his knee surgery. Not taking care of myself is the problem. I actually ate a donut on Friday and an apple. I had digestive issues right after eating the donut and then a headache the rest of the day and all of Saturday. Bottom line is sugar gives me headaches and the processed crap in the donut gives me digestive issues. I have to stick with the Ketogenic diet because I do feel better eating this way. Just one day of eating a couple of items off plan and it messed up practically the whole weekend!!

Egg Fast begins Monday and man do I need it!! I was staying at a steady 177.4 all week until Saturday and this morning. I am now 180.4. I know it is from the stress eating. I have ate way too many carbs and really need to get control. 

I again started out this morning aggravated with my poor DH. He is just a horrible patient and I am a horrible care giver. So I was angry at him for trying to do more than he is allowed. He is trying to take some of the responsibility off of me, but it has only been 4 days since surgery and he needs to just do nothing. So I am trying to remain calm and accept that he is going to try and do more than he should. 


Daily Macronutrients:

Day                               Calories               Fat            Total Carbs                Protein
Sunday                          1827                  102                   41                               90
Monday                        1246                   88                     17                               43
Tuesday                        1655                   117                   58                               87
Wednesday                 1710                   120                   77                              106
Thursday                     1340                   110                  36                               69
Friday                           1755                   126                  102                             62    
Saturday                      1965                   138                  84                               113

Daily Avg:                    1643                      114                 59                              81

Week 5 Weight Gain:  +2 pounds

I did workout 4 days this week. I also tried to hit my step goal each day but failed a couple of days. I have a few challenges with some FitBit friends that get me going each day. 

I will be prepping for the Egg Fast that begins tomorrow all day today. I really want to set myself up for success this coming week.

Week 1 - Back on Keto Diet Weight Loss/Gain: -  3 pounds
Week 2 - Back on Keto Diet Weight Loss/Gain: - .6 pounds
Week 3 - Back on Keto Diet Weight Loss/Gain: - 1 pound
Week 4 - Back on Keto Diet Weight Loss/Gain:   0 pounds

Total to date weight loss: 1.8 pounds