NUTRITIONAL KETOSIS WEEK 6 RESULTS

As Robert Burns once said, "The best laid schemes o mice an men gang aft agley."  In other words, we can plan and plan and do everything right, but it sometimes does not work out, despite our best efforts.  After doing very well for five weeks, my progress hit a wall and bounced off in the opposite direction.  This happened, seemingly, because of one meal at which I ate too much protein and too many carbs, including some fresh strawberries, as part of a birthday celebration for my husband.  Now, the results were not devastating, but still.  Come on!  If the only way to maintain weight loss is to eat PERFECTLY at every single meal for the rest of my life, its pretty discouraging. 

On the other hand, I did lose 5/8" around my navel in the past week, and that is substantial to me, visceral fat-wise.

Im now looking back to see if there is anything else I have changed since I started, to see if there could be some other reason why I am gaining again other that one day of overeating.  For the first week or so, I ate really, really high fat, and although it worked at first, it stopped working, and decreasing my fat by 50g per day got me losing again.  The only other thing I can think of that I have changed is that I am not eating coconut oil the way I was when I first started this.  As a matter of fact, I have not made my coconut candy in over a week, and I have been getting in the habit of cooking my eggs with butter about half the time instead of coconut oil.  Also, I have been skipping my MCT oil cocktail on some of the mornings lately, in favor of having a little bit more fat with my meals.

Just in case this lack of coconut/MCT oil may have something to do with my weight gain, I am going back to making sure that I have it on a daily basis.  Today, I will make some coconut oil candy and start having a piece or two every day and I will make sure not to skip my oil cocktail in the mornings.

Its been six weeks since I started my experiment with nutritional ketosis.  I am eating higher fat, lower protein and very low carb.  Here are some of my charts:

In summary, in the past 6 weeks:

I lost 1-1/8" around my midriff, 2-1/8" around my waist, 1-5/8" around my navel and 1" around my hips.

I lost 4.8 pounds on the scale (lost 6.5 pounds of body fat and gained 1.7 pounds of lean mass).

I went down 3.3 percentage points on my body fat.

I went down 0.033 points on my waist-to-hip ratio.

Although I ate pretty much the same way for the whole week, I only tracked my food for five days, and, on one day (the overeating day), I estimated my food.  If you want to know exactly what I am eating, look here, and then you can click the page numbers at the bottom to see each individual day.

Here are the averages of what I ate this past week:

1543 calories

133.2g fat (77.7%)

57.4g protein (14.9%)

28.7g carbs (7.4%)

This was my goal, and I was not too far off:

1539 calories

135g fat (79%)

54g protein (14%)

27g carbs (7%)

One setback is not enough to discourage me that much, so I will continue to eat this way for the next week.

I tested my blood ketones one time this past week because the strips are so expensive, and I can see that eating this way is keeping me in nutritional ketosis.  In order to stay there, my level should stay between 1.0 and 3.0.  My average of all the times I have tested is 2.2.  Here are my results since I started testing:

 Because I can see that the way I am eating is keeping my blood sugar stable, I am not testing it every day.  I did test two times this past week.  My average of all the times I have tested is 85, which includes after meals.  Here are my results since I started testing, and these numbers are excellent:

I am continuing my experiment.  I am in nutritional ketosis, and my blood sugar is normal.  I am not hungry during the day, and I think I have hit on a good amount of fat to be eating.

RELATED POSTS:
Nutritional Ketosis - Week 1 Results

Nutritional Ketosis - Week 2 Results
Nutritional Ketosis - Week 3 Results
Nutritional Ketosis - Week 4 Results
Nutritional Ketosis - Week 5 Results
Less Protein - More Fat - "The Optimal Diet"

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ZERO CARB WEEK 6 RESULTS

Just eat meat.  

That is what I have been doing for six weeks now.  Well, mostly meat, anyway.  As you will see from my food logs below, I strayed away from zero carb on two days this past week, and I was not happy with the results, so I am getting back on track this coming week.

I continued Alternate Day Fasting (ADF) this past week. 

Below are my food logs for the past week.  Click on any chart to enlarge it.

 

This was my average macronutrient intake during Week 6:

THE ILL-FATED POTATO HACK EXPERIMENT

Last Sunday, I decided to try the Potato Hack.  There are a lot of people on the Low Carb Friends Forum that are eating nothing but potatoes on their down days, and some are eating nothing but potatoes for several days in a row and are finding that they are losing a great deal of weight.

No one who is doing this seems to be checking their blood sugar (or is even concerned that eating nothing but high starch potatoes could be raising their blood sugar), and the few that did check found it was not an issue.  I was really concerned about that, so I decided to eat the potatoes on Sunday morning and then check my blood sugar every half of an hour until it returned to normal.  Here is what happened:

Not only did it soar into diabetic range, but it stayed high and even started going back up, even though I had not eaten anything else.  I went back to my normal down day for lunch and dinner, and even the next morning, my blood glucose had not returned to normal.  I shudder to think what would have happened to my blood sugar if I had continued the experiment for the rest of the day!  Needless to say, I am abandoning this experiment.


BLOOD GLUCOSE AND KETONES

Because I am eating the way I am every day, I am not checking blood glucose or ketones on a daily basis.  This morning, I did both tests before eating breakfast.  My blood glucose was 93 and my blood ketones were 1.0.  My average blood ketones are 1.9, so I am down a little bit, but still in ketogenic range.

MY EXCESS BODY FAT 

My main concern is that I regulate my blood sugar, but I still have too much body fat and Im hoping this way of eating will help me in that regard.

Because I started IF three weeks ago, I decided to start weighing and measuring again on a daily basis.  The charts below show my actual numbers in the darker line, and my 7-day moving average in the lighter color. Generally speaking, if the trend is down and the actual number is below the 7-day average, things are trending in the right direction.  The only things I want trending up are my lean body mass and my pounds of lean mass!

Here are my charts:

 

Since I started ZC six weeks ago, and Alternate Day IF three weeks ago, I have:

Lost 1/4" around my neck
Lost 1/2" around my bust
Lost 7/8" around my waist
Lost 1-1/2" around my belly
Lost 7/8" around my hips
Lost 3/8" around my thigh ( a new low)
Lost 3/8" around my calf
Lost 1.8 percentage points off of my body fat
Gained 1.8 percentage points onto my lean mass
Lost 6.4 pounds on the scale
Lost 4.8 pounds of body fat
Lost 1.6 pounds of lean mass


MY GOAL

I have a goal weight and body composition:

11-3/4" neck 
28-3/8" waist
38-1/2" hips
136 pounds on the scale
30% body fat
70% lean body mass

To reach that goal, I need to:

Lose 2-3/4" around my waist
Lose 1-1/8" around my hips
Lose 7.6 pounds of body fat
Gain 4.6 pounds of lean body mass


RELATED POST:  Zero Carb Results by Week

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2 Week HCG Challenge Days 4 5 6

Well, clearly I fell a bit behind this weekend on reporting my food journals. I have to say, though, that Im pleased with how this weekend turned out for me. I did pretty good staying focus, even when I was surrounded by temptation.

Since I slacked on posting this weekend, I have 3 journals for you. :)

Friday:
7 strawberries
3 oz canned chicken
1 Wasa cracker
1/2 c. cherry tomatoes
2 scoops Triumph Slim
1/2 c. cherry tomatoes
1/4 c. apple cider vinegar (the lazy girls cali kicker)
3 L. water

Accomplishment: I got in all my servings of food.
Area of Improvement: I ate dinner around 9, I should have planned ahead by packing my slim to my hair appointment.

Saturday:
1 egg
8 strawberries w/ stevia
1/2 c. cherry tomatoes
Chicken (from Rice Garden)
1/2 c. cherry tomatoes
3 L. water

Accomplishment: I managed to avoid eating any popcorn at the movie theater!
Area of Improvement: Today was difficult because I was running around all day. I packed a can of chicken without thinking to open the can and put it in a container. When dinner rolled around I wasnt near a can opener, so I grabbed some chicken from a little Chinese restaurant in the grocery store. So I ate out after being so good. :( But... the good news is that I got it without any sauce. No more of that though.

Sunday:
1 large Granny Smith apple
3 oz can of chicken
3 cups kale chips
2 scoops of Triumph Slim
2 L. water

Accomplishment: I went to Village Inn and didnt even get anything, nope, not even pie. Woot woot!
Area of Improvement: Im still working out a way to cut down salt on the kale chips. :) Its a work in progress.

Tomorrow marks then end of Week 1 of the 2 Week HCG Challenge. This means that tomorrow is weigh in day for me! Too bad TOM came yesterday. I may or may not be retaining water when I step on the scale. Cest la vie.

Can I just say how excited I am for Phase 3! :) I am getting extremely pumped to join a gym and just go to work. Something tells me this spring is going to mark the beginning of a new me.

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6 Reasons Why Your Last Diet Didnt Work

If youre at the end of your rope with trying diets and eating programs that arent working, it might be time to face the music. You might be falling into diet sabotage without even realizing it. Diet sabotage can happen to anyone, and usually we dont realize how harmful simple ideas or words can be to our day to day actions until its too late. Here are 6 reasons why your last diet didnt work, and of course, some tips to help avoid these in the future.

You Went In Expecting to Fail

If you go into a diet program feeling skeptical of it, or feeling insecure in your ability to do it, youre setting yourself up to fail. With each new opportunity you approach, you need to feel 100% confident in the process and in your ability to stick to it.

• The wrong mindset: "Ive failed at everything else Ive tried, Im sure this will be no different. But Ill give it a try."
• The right mindset: "This time its going to work because Im going to make it work."

Your Goal Wasnt Realistic

While confidence is crucial to success, over-confidence is not. Going into a diet with the idea that its going to fix all your problems and help you lose half your body weight with a few weeks of better eating is just plain unrealistic. Its also worth mentioning that if your goal involves dropping below a healthy weight, its not realistic. Be sure to check out your BMI while you set your goal, then create a realistic timeline to help you reach your healthy weight. There will be good days and bad days, its all a process and its important to acknowledge the process when defining your goals.

• The wrong mindset: "Im going to lose 30 pounds this month and finally get down to 110." 

• The right mindset: "My goal is to lose 2 pounds per week and get out of the overweight category on the BMI chart by end of the year."

You Didnt Ask For Help

At times you might feel like youre all alone in your weight loss battle, and when youre struggling, that can be hard to deal with. The truth is, youre not alone. Even if none of your friends and your family support you, there are forums and Facebook Groups out there dedicated to supporting people who are trying to lose weight. You can always find encouragement and get answers to your questions when youre struggling. All you have to do is reach out and ask for help.

• The wrong mindset: "No one understands what Im going through."
• The right mindset: "I am going to look for people who can help support me."

You Failed to Plan

If you know you have a huge party coming up or if youre planning around a vacation, you might not want to start a diet until those events are completed. Starting a diet and having to take a break mid-way through and start up again can be really difficult. Its not impossible to navigate events, but it does require planning, including taking lunches or setting a timeline for getting back on track after the event is over.

• The wrong mindset: "Oh, I forgot I have a wedding coming up. I guess Ill just quit my diet now since Ill be eating cake."
• The right mindset: "I know I have a wedding coming up, I need to make sure I eat before I go and avoid the cake table so I can stick to my diet."

You Werent Committed

Commitment issues arent just for relationships. Committing to a diet can be just as tough as finding a lover you can settle down with. Commitment means staying focused on what you want long-term and giving up what you want in the moment. Being committed to your diet means avoiding the doughnut shop on Friday mornings and hitting the gym instead. Just like you wouldnt cheat on your partner, you shouldnt cheat on your diet. If you cant commit to that idea, then you shouldnt start a diet until you can.

• The wrong mindset: "One little cheat wont hurt."
• The right mindset: "I know I want this treat now, but I want to fit into my size 7 jeans even more."

You Werent in it for the Long Game

Its so important to remember that dieting is not a permanent fix. If you go back to how you were eating before you started the diet, youll most likely gain the weight back. Remember that once you finish your diet program, youll still need to make healthy, balanced choices. While it may only take a month or two to reach your goal weight, its going to a much longer commitment to smart choices in order to maintain your weight loss.

• The wrong mindset: "Once I finish this diet, Im going to eat a large pizza all by myself."
• The right mindset: "Once I finish this diet, Im going to make sure I plan healthy meals so I dont go back to eating fast food every night."

Have you done any of these? Remember that you can lose weight. Dont sabotage your own success and always make sure youre mentally prepared before you start. Being involved 100% in your desire to get healthy is critical for success. When you prepare mentally, youll see success physically!

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How to Stick to Your Diet During the Weekend

Am I the only one who has to fight the urge to stuff my face during the weekend? Theres something about Fridays sweet, sweet arrival that makes me want to eat all the food in the world, and its really frustrating the way eating poorly for a couple days on the weekend can completely undo all of my work to lose weight from the week before.

This has been such a struggle for me lately and its one Ive been trying to deal with and figure out. Heres the thing: I work so hard during the week to let two little days ruin everything. Ive tried a few things that Im please to report have worked and since the weekend is fast approaching, I figured Id better pass those along to you!

Tips for Weekend Dieting 

Start your day with a morning workout - First thing Saturday morning, 

wake up and workout. This sets a precedent for your weekend. Do your workout first thing in the morning before you day starts getting really busy. One of the things that has worked for me is going for a run Saturday morning at 8:00 a.m.. It helps me wake up and taking the first few steps is like making a commitment to myself that Im seriously about being strong this weekend.

Follow your workout with a healthy breakfast - Skip the indulgent breakfast of waffles and bacon and spend time making something healthy instead. Eat a piece of fruit, shake up a protein shake, or scramble eggs. The healthy options are endless, but the point is to make sure that your first meal of the day during the weekend is healthy. It will set the tone for the rest of the day.

Take water with you everywhere - Theres just something about carrying around a bottle of water that makes you want be healthier. Not only are you less likely to cave to sugary/carbonated beverages when youre sipping on H20, but youre also staying hydrated which is important for controlling your appetite.

Set limits for yourself - Dont go into the weekend with a free for all mindset. As much as wed like to think weekends dont count, they do. All of the calories you are eating add up, so set limits for yourself. Maybe you do increase your calories a little bit on the weekend. For instance maybe instead of eating 1500 you allow yourself to eat 1700 calories. You still feel like youre getting a little splurge, but youre still tracking what youre eating and staying conscious of where you are for your daily caloric total. You can also make your weekend reward not associated with food. Set the limit to stick to your diet, but reward yourself with a new pair of paints or a purse. Its completely possible to enjoy your weekend without going off the deep end.

Take ownership - Its easy to say, "Well, Im so busy on the weekends, its just impossible to eat healthy." Thats a cop out and you know it. Weekends are busy, of course they are.  We all know this. And since we all know this, we can plan around this. Own your diet. Own your health. Decide that you are going to eat healthy no matter where you are or who you are with, because deep down you know that your health is mor important than any celebration with food. You also know that youll feel 100 times better come Monday morning when you weigh in and see a number that is lower than what it was on Friday. You know all of these things. So own it. 

So those are the things that Ive tried. I hope that helps you a little bit. What are some things that youve tried to stay focused on the weekend? Post them in the comments section below!

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Confidence Killers Meet Their Match 6 Confidence Boosting Actions

When I feel confident, theres nothing in the world that can stop me. Blind date? No problem. Presentation?

Done. Heres the thing though, I struggle with feeling confident. Ive tried a lot of different things to feel confident and if theres one thing Ive learned its that feeling confident is completely withing your control.

While a lot of the times we associate feeling confident with looking a certain way, confidence is a way of thinking. Confidence is believing in yourself, and when you believe in yourself (corny as it may sound) you are unstoppable.

So... how do you just start feeling confident? Well, the first step is to stop doing things that are killing your confidence, the next step is to bit by bit work your way up to doing things that will help you to start believing in yourself.

Here, let me walk you through it.

Counter Your Confidence Killers 

Negative Self Talk - Positive Affirmations
The biggest confidence killer, is negative self talk. Negative self talk is basically the act of putting yourself down. Negative self talk is a hard habit to break. Some people dont even realize they are doing it. For example saying things like, "My thighs are way too big for these shorts," or "Im so dumb sometimes." A lot of the times these things are said sarcastically, or in passing. However, even those sarcastic, little comments like that can do real damage to your confidence. When youre thinking or feeling something negative about yourself, save it. Instead of saying something negative. Think something positive. "Im going to rock my skinny jeans today," or "Im going to do so much better next time!" Start trying to think encouraging thoughts when you encounter situations that are less than ideal. Start rooting for yourself. Have an interview? "I have all the skills this position requires an if I do my best, things will be OK." Dont dwell on your insecurities, focus on your capabilities. Even if they are small. And start recognizing yourself for those things.

Readers who read this also read: A Note About Health From One Curvy Girl to Another

Negative Friends - Happy People
Dont waste your time with people who dont help build you up. If you have a bitchy friend who is constantly making snide remarks regarding your clothes or your hair, its time to drop her and stick to the people who love you for you.

Tabloids & Ads - Body Positive Media
If youre consumed by tabloids, looking for the latest trends to try and boost your confidence, you might be doing more harm than good. Constantly looking to the media to tell you whats popular, whos hot and what to buy arent going to help you love yourself more. Dont feel your mind with airbrushed photos and unrealistic body ideals. Stick to body positive media like this campaign from Panteine Pro V that tells women its OK to be strong and dominant.

Mirrors - Skip the Mirror
Every day, I used to spend 20-30 minutes in the mirror trying on outfit after outfit. I didnt like the way one dress hugged this roll too tightly, or the way certain pants were too loose in the butt. It was a constant battle between me and my reflection. Then I moved. And when I moved, my full length mirror broke...And I didnt bother replacing it. I cant even begin to describe how free its been to know that I can put something on because Ive been wanting to wear it, and leave the house without reconsidering a million times. You can feel just as confident wearing something because you like the color and you want to wear it, as when you like the way something looks on you. :) Ditch the mirror for a day and pick out an outfit that makes you feel beautiful.

Comparisons - Self Reflection
Comparison is the thief of joy. When we compare ourselves to others, we overlook our own unique talents, quirks, and blessings to lust after the life of another. What a waste. Youre an individual, so act like it. Stop comparing yourself to others in an effort to be something youre not. Instead, try reflecting who you are and who you want to be. Instead of losing weight to look like someone else, try starting a healthy habit thats important to you because you.

Unrealistic Expectations of Yourself - Positive Goals
At the end of the day, you are human. You make mistakes. You cant expect yourself to be perfect. You can however, set realistic goals that are positive. How do you know if your goal is positive? If the thought of it makes you smile and gives you butterflies, thats a good start. If you propels you to be a nicer, happier person, thats also a good start. When you stumble, when you fail, recognize that its all part of the journey. Each day wake up and set a goal that you can accomplish that day. Maybe its exercising. Maybe its smiling at 10 strangers. Set positive goals for yourself. Even if they are small, achieving a goal you set is incredibly gratifying and its great boost for your confidence.

What are some things that make you feel confident?

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6 Months Later Still Maintaining

Its been over six months since Ive finished doing the HCG Diet. In the last six months Ive moved, started a new relationship, gone through counseling to address my emotional eating, and started school again. Despite all the stress, late nights, and emotional ups and downs, Im maintaining my weight loss within a reasonable threshold of about 5 pounds. :) Wooohoo. 

There have been times when I have a rough week, a long trip, too many dates to Olive Garden, or too many last minute stops for food, resulting in a gain that puts me past my 5 pound threshold, but no matter what happens. I get back on track, whether its the next day or the next week I always get back on track..I have to do it. Partly out of pride but mostly because I never want to go back to the girl I was. 

Who was that girl? Well, it is throw back Thursday.... so let me refresh your memory. 

Wasnt a fan that this got taken...

An awkward photo shoot with my cousin hahaha oooh college fun

Senior Year Dance in High School

Roommate Photo Shoot

At my heaviest weight (at least to my knowledge) I weighed 285.6 pounds. To put that in perspective I weighed more than most NBA power forwards. In fact, I weighed what Andrew Bynum weighs and hes  seven feet tall. Me? Im 54 on a good day.

 I was completely stubborn about my weight. I shut down all conversations about it with concerned family members, I avoided going to places that it might come up. I put on a front and decided to take on the role of that funny fat friend, and even though I was laughing externally, I wasnt happy. 

Looking back on photos is definitely strange. I know its me, it just doesnt fee like it. It doesnt feel like I was ever that big, or even that unhappy. But when I really look at the pictures, and I look in my eyes in the photo Im reminded of how insecure I felt. How incomplete. For instance, in the bowling picture, I was going through a rough time living away from home. I was lonely and homesick and entertaining two friends from high school who came to visit. I was so nervous for them to show up that I spent half of my check on new clothes but was still worried that when they saw me, their first thought would be, "My God, shes gotten fat." 

Eventually, feeling insecure got old.

It took me nearly 10 years to decide to lose weight, but it only took me 293 days to lose it, and when I say "it" I mean 100 pounds. I went from 285.6 pounds and to 185.6. Now, 6 months after losing 100 pounds Im still sticking with the healthy habits Ive learned. When I stepped on the scale today I weighed in at 187.2. :) Only 1.6 pounds up from my ending weight of 185.6. As long as Im within the 5 pound threshold (or under it), Im happy.

I maintain my weight by eating mostly fruits, veggies and protein. Ive been running 3-6 times a week to help keep my metabolism going. When I do have those weeks where I gain too much, I always remind myself  that whatever happens today, tomorrow is a fresh start. 

This whole experience has been amazing. Ive loved how the HCG Diet has taught me how to eat healthier. Ive loved how Ive learned to love my body. Ive loved learning to enjoy running (I never saw that coming). 

I only have one regret when it comes to my weight loss journey: I wish I had started it sooner. 

Thanks for all of the support and the love! Heres to six more months of maintaining. 

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