Sunday, April 30, 2017

April 30, 2017- 13 Weeks on Keto Diet

This week has had its ups and downs. My weight has been up and down all week. I really think it is time to throw out the scale.

I don't remember if I posted last week that I accidentally bought half and half instead of heavy whipping cream for my coffee. I didn't get a chance to go by the store and pick up heavy whipping cream until Thursday.  I think the extra dairy had me bloated and gave me sweet cravings. Thursday night was rough. I wanted something sweet so bad. I did end up eating some 85% Dark Cacao Chocolate squares and then that wasn't good enough I grabbed the Sea Salted Caramel Nestle chips and had a hand full. Sweet tooth was taken care of but then I felt like crap. I really have to make up some friendly keto chocolate bombs for these occasions.

I joined a 60 day Keto Challenge with the KetoDietApp blog. It's a free challenge and I thought, "Why not". One cool thing about the challenge is that there is a free downloadable 14 day meal plan. Of course some of the meal ideas I either eliminated (cannot stand the taste of mackeral) or I substituted a different type of protein. I am also not one to do smoothies anymore so I exchanged any keto friendly smoothie recipes with keto coffee. They actually have a different version of keto coffee I have never seen before. It has 2 egg yolks added on top of all the coconut oil and heavy whipping cream. I will be trying this version.

Another cool thing about following this 14 day diet plan is that I already have all my meals and macros calculated for me for the next 2 weeks. By Friday I was just done tracking everything I put in my mouth. So from May 1st to the end of June I will be using various keto diet meal plans I find on the internet and through the KetoDietApp. I think the less over planning I have to do each week will help reduce some of my anxiety lately. It will be nice to grab what is on the provided shopping list and follow the recipes for each meal.

Today I will be preparing some of the meal plan recipes so I won't have to worry about waking up extra early Monday morning to cook up the frittata they have on plan for the next 3 days. The one frittata I cook up tonight will be my Monday's lunch, Tuesday's breakfast and then Wednesday's lunch. That really works for me!! Plus there are other meals that I can cook one evening and the left overs make up 2 days of meals. This is going to really free up a lot of my evenings and hopefully with better weather coming in, I can spend more time outdoors either doing some gardening or biking.

So at the beginning of the week I was at 172.2 pounds. I loss .8 pounds last week. So this week with my weight bouncing up and down, I landed at 172 pounds this morning. That is .2  pounds loss.

Monday, April 24, 2017

Fat Fast and my results

Since derailing on Easter with that Carb Loaded Meal, I have stalled in my weight loss. I also noticed that I am really only losing maybe a pound or 2 per month. I feel that I need to do a reset and help with my insulin resistance. I decided to do a 3 day Fat Fast.

Many different ways to do a Fat Fast are out there on the internet. I decided to keep my calories between 1000 and 1200 each day with fat ratio of about 78% - 85%. I just cannot really get to the higher percentage just because I do need some real food instead of just fat.

I decided to go from Friday to Sunday since my husband was out of town until Sunday night. Makes is so much easier when you don't have to share meals with anyone in particular. My daughter was home but she is pretty laid back on not requiring a true meal each evening.

Day 1 Meals:

Breakfast: 2 cups of Keto Coffee

1 tbsp of coconut oil, 1 tbsp of kerrygold butter, 2 tbsp of heavy whipping cream, 2 servings of monk fruit, 20 ounces of gevalia dark roast coffee

Calories: 335  Carbs: 1 g Fat: 35 g  Protein: 0 g

Lunch: Deviled Eggs - (6 halves) with pork rinds

3 hard boiled eggs, 1.5 tbsp of mayo, 1 tsp of mustard, .5 tbsp of Mt Olive Sugar-free relish, salt & pepper, and 1 ounce of pork rinds

Calories: 453  Carbs: 3 g  Fat:  36 g Protein: 28 g

Dinner: Crustless Pepperoni Pizza

3 ounces of Cache Valley Mozzarella Cheese & 1.5 servings of Gallo Pepperoni Slices

Calories: 420  Carbs: 2 g  Fat:  33 g   Protein: 33 g

Total macronutrients for Day 1:  Calories:  1208  Carbs: 5 g  Fat: 104 g Protein: 61 g

Ratios:  78% Fat      20% Protein     2%  Carbs

Day 2 Meals:

Breakfast: 2 cups of Keto Coffee

1 tbsp of coconut oil, 1 tbsp of kerrygold butter, 2 tbsp of heavy whipping cream, 2 servings of monk fruit, 20 ounces of gevalia dark roast coffee

Calories: 335  Carbs: 1 g Fat: 35 g  Protein: 0 g

Lunch: 2 scrambled eggs in kerrygold butter w/ 4 slices of bacon

Calories: 480  Carbs: 2 g   Fat:  31 g  Protein:  28 g

Dinner: Chicken thigh with zucchini sauteed in kerrygold butter

Calories: 215  Carbs: 4 g  Fat: 16 g  Protein:  13 g

Total Macronutrients for Day 2: Calories: 1030  Carbs: 7 g  Fat:  82 g   Protein:  41 g

Ratios: 79% Fat    18% Protein  3% Carbs

Day 3 Meals:

Breakfast: 2 cups of Keto Coffee

1 tbsp of coconut oil, 1 tbsp of kerrygold butter, 2 tbsp of heavy whipping cream, 2 servings of monk fruit, 20 ounces of gevalia dark roast coffee

Calories: 335  Carbs: 1 g Fat: 35 g  Protein: 0 g

Lunch: Crustless Pepperoni Pizza

2 ounces of Cache Valley Mozzarella Cheese & 1 ounce of pork sausage & tsp of pizza sauce

Calories: 420  Carbs: 2 g  Fat:  33 g   Protein: 33 g

Dinner: Chicken salad w/ half avocado and bacon & Matcha Tea Fat Bomb

3 ounces of chicken thigh boneless and skinless, 1.5 tbsp of mayo, 1 tsp of mustard, chopped onion, 1 tbsp of Mt Olive sugar-free relish

Calories: 499 Carbs:  16 g  Fat:  39 g   Protein: 24 g

Total Macronutrients for Day 3: Calories: 1094  Carbs: 22 g   Fat:  95 g   Protein:  46 g

Ratios:  76% Fat,  17% Protein,  8% Fat

My starting weight Friday Morning: 175 pounds
Weight on Monday Morning:             172 pounds
Total weight loss on Fat Fast: -3 pounds

***Not a drastic loss but I think it reset my system a tad and hopefully I am back into losing again. It did stop my sweet tooth and carb cravings. So it was worth the three days of fat fasting. I do believe next time I will need to up my fat intake and reduce my protein to see any significant loss.

Friday, April 21, 2017

April 23, 2017 - 12 Weeks on Keto Diet

On Sunday I had a carb loaded meal that threw me out of ketosis and brought on the sweet cravings from HELL! I posted about my experiences in this post.

I have tried to reign in the monster called Carb Cravings but it has not been easy. When I go off rail with eating horrible carbs my energy level plummets to nearly no existence that then causes my cravings to be even worse. It is a very spiraling affect.

I am currently doing a Fat Fast to try and get these cravings under control and put myself back into ketosis.

This is a short post just because I have been horrible this week and there is no upside to going off keto. None what so ever!!

My carbs have remained under 100 grams per day and really under 50 grams most days. I had one day where I was over 60 grams but never above that. I just function better when I keep my carbs at no more than 25 grams per day. I blew it and it is what it is.

At the beginning of the week I was at 173 pounds, today I am at 172.2 pounds. I did begin the Fat Fast on Friday so any weight loss is from that because on Friday morning I was up to 175 pounds. I am hoping I will not gain any weight back after tomorrow when I go back to regular keto once again. I will post my total results and full days of the Fat Fast tomorrow.

Lessons learned and time to keep it keto!!

Wednesday, April 19, 2017

April 19, 2017 - Carb Laden Meal

Well for Easter dinner I made homemade biscuits and gravy for my husband and daughter. I was going to make me something keto, but I had been working in the yard all day without a break and just didn't have the energy. Hey, they were lucky to get fed. So I stumbled and ate a biscuit with a scoop of gravy for dinner. In my thought pattern, I justified all the carbs because I had not had any carbs except for a slice of yellow pepper for breakfast. I also thought that since I had been working so hard all day the carbs would not mess up my weight loss.

They didn't mess up my weight loss at all. I have maintained at 173 all week so far. But they did mess me up. Let me give you the list of ailments I have suffered from one biscuit and one scoop of sausage gravy:

1. I have had horrible nights of nearly no sleep

2. My stomach has churned for two days

3. I have sinus congestion

4. My sweet tooth craving has been through the roof and I caved last night by eating trail mix with M&Ms. Yep pure junk food.....

5. I have had no energy to do any type of physical activity and I mean zero!!

So one meal has put me in a whirlwind of a situation for 2 days. Today I am taking control and curbing the carb cravings and not giving in anymore. I really thought I could handle caving for one meal, but I apparently am not fat adapted enough to have control. I at first thought all the issues I am having was from over doing it this past weekend with all the yard work I did. I was outside from 9 am to 4 pm constantly working for 3 days straight. I did not eat lunch either days. I just chalked it up to over taxing my body with all the kneeling, walking, and weeding. But then I remembered my Sunday night dinner and it hit me. A carb loaded meal isn't something my body can handle at this stage. It opens the flood gates every time. I am just glad that I realized the culprit early in this spiraling down affect before it really got out of hand.

Sunday, April 16, 2017

A Day of Eating the Keto Way

Hi, I thought I would give a peep into a day of eating the keto way.

Breakfast - Butter Coffee
Calories: 219, Carbs: 1, Fat: 14, Protein: 10
My butter coffee consists of a scoop of collagen peptides, 2.5 tbsp of heavy whipping cream, 2 servings of Monk Fruit Sweetener, & .5 tbsp of kerrygold butter along with a pinch of pink Himalayan salt divided between 2 cups of coffee. I froth my coffee with my magic bullet blender. The first cup I have at home while the second one I sip on for about 2 hours after I make it into work.
Normally I can make it until around 12:30 to have lunch but this particular morning I was pretty hungry by 11 am. So I took an early break and enjoyed a quick and easy lunch.

This is a quick and easy lunch. I just made a quick egg salad and used pork rinds as my cracker. The egg salad consists of 3 boiled eggs, tbsp of mayo, tsp of mustard, tbsp of sugar free pickle relish and salt and pepper to taste. I also had a couple of  baby dill pickles. I weighed out the pork rinds and that is an ounce in the picture which is 2 servings per the package. They are also plain rinds which I find better when using them as a cracker substitute.

Just because I am on the Keto way of eating doesn't mean I do not miss pizza. I came across a great video on how to make a cauliflower crust pizza. I need to tweak mine just a bit due to the type of pizza pan I cooked mine on. I should have left it in the oven a tad bit longer in order for the center to bit cooked a little better, but taste wise I was impressed.

Total macro breakdown: Calories: 1249, Fat: 84 grams, Carbs: 29 grams, Protein: 84 grams

Not pictured are the 2 Monster Energy drinks I had that day as well. These equate to 4 grams of carbs. I did have 2 slices of the pizza so that is double the amount shown. If I do not snack this is what my days normally equate to. I am ranging between 1200 - 1500 calories per day.

April 16, 2017 - 11 Weeks on Keto Diet

Happy Easter!! I will not be indulging in any Easter candies this year. Now that my kids are grown I really do not indulge in any Easter candies anyways. I haven't had to deal with Easter baskets in over 8 years.

This week was a good week with eating and exercising. I did a lot of walking and gardening as my exercise this week. I really enjoyed a 3.5 mile walk after work the other day. The rest of the time I have been removing grass from flower beds around the new-to-us house we are leasing. The home had been abandoned for over 8 years and the grass has taken over everything. So I have been working on removing all the grass and uncovering any surviving plants in the surrounding flower beds.

On the eating front, I have managed most days to stay around 1300 calories per day. My fat has been between 75 - 100 grams per day. The highest my carbs got to was 45 grams one day, but it was an evening where I made cauliflower crust pizza so the carbs were all good carbs. My macro ratios have been staying around 70% fat, 20% protein, and 10% carbs. I think this is working in order for me to lose around a pound a week. I am going to try to reduce the carbs down to 5% and see if that will up my weight loss slightly this week.

I loss 1.8 pounds this week so my ratios are working for me. I do weigh myself daily and yesterday I had loss 2.2 pounds but .4 pounds came back which is probably water retention. But I will go with the weight on the scale as of this morning. So I now at 173. I have a ways to go but I am steadily losing again and that is what matters.

Sunday, April 9, 2017

April 9, 2017: 10 Weeks on Keto Diet

I am feeling so much better these past few weeks. I am losing slowly but I will take the feeling great over that any day!! My sleep has been wonderful. I am sleeping soundly and waking up with lots of energy. On the weekends I am eating a large breakfast and it has been keeping me going until dinner. The other day my husband was hungry at lunch and grilled some hamburgers. He asked if I wanted one and I at first thought yes because it was around 1 pm and I had not ate since around 9 am. Then I really thought about my hunger level and said no. I was not hungry and not even close to feeling hungry. Now when it hit 6 pm I was hungry. We were at a social event and I settled for a salad with a couple pieces of meat they were serving. I passed on any alcohol and the desert stand. I might have had only 1200 calories or maybe less the whole day and felt perfectly fine.

The fact is I am now having maybe 2 meals per day and staying around 1400 calories total. My macro percentages are about 70% fat, 20% protein & 10% carbs. I'm thinking about reducing my fat to around 60% so I can burn my body fat more efficiently.. Hopefully, soon I have a WHOOSH on the scale since I am staying pretty consistent.

My macro ratios are consistent but I think I consumed too many calories this week. I averaged around 1450 calories per day. I really have to get that down to around 1250 with exercise each day.

My weight this week is up by .4 pounds. I weigh 174.8 today. Hope my WHOOSH happens this week.

Sunday, April 2, 2017

April 2, 2017 - 9 Weeks on Keto Diet

Last week was a huge win to finally see some changes in weight and my progress picture. This week I loss another pound!!

I have been really listening to my hunger and only eating when I am really hungry and stopping when I am full. The main macronutrient I have been tracking this week is my total carbs. I am still inputting everything into my SparkPeople food tracker so I can see my total carbs. I pretty much have the same breakfast everyday so that one I have down. During the week I make 3 days of the same lunch (I weigh everything and put it into my tracker before hand) then the other 2 days are a different lunch but I still have weighed everything and inputted them into my tracker. On the weekend is where things can become off kilter just a tad. I wake up later and eat dinner normally earlier because I don't have a real lunch.

I am still doing a 30 minute workout everyday. I have been following a 14 day challenge by Jenny Ford and it has been wonderful doing my step aerobics once again. I have to do the routines in the livingroom since the workout room does not have a TV that can upload YouTube yet. So I just tell the husband to clear out and I shut the drapes and start a stepping. Is it stupid of me to shut the drapes? I still don't want people seeing me workout. Crazy isn't it!!! I'm hoping that in a month or so we can purchase a new smart TV so I can do everything in the workout room.

My husband's company had an end of season get together. They had a huge buffet, but I stayed with the salad and grilled meats. They had a great leg portion barbeque chicken that I devoured!!

The husband will be out of town during the week and only home on the weekends until the end of November. Staying keto during these next few months will be so much easier with him only home on weekend. I can say my husband and daughter are so supportive with my way of eating. They do not try and force any carbs my way. They do not understand how I can go without eating sugar and breads and pastries but they support me and understand on days I refuse to cook a carb heavy side dish.

Taking progress pictures is really what is keeping me in the game. Being able to see the difference in my stomach area from less bloat is a game changer. I will post progress pictures each month this time around. The scale just doesn't show the progress as well as a picture does.

Casey Durango at Go Keto With Casey posted a video the other day that has had a resounding affect on me. It was about Self-Sabotage! She stated that we self-sabotage because we end up quitting because we don't want to fail. I can say that many times I have hit the 10- 15 pound weight loss point and then have giving up by resorting back to my old ways of eating. As she says too, push through the mile stones and make new ones and DO NOT GIVE UP!! Failing is different from quitting and the hard truth is that I have just quit so many times that has caused myself to fail. Not this time Buddy!!!