Posted in Ketogenic, Weight Loss

Did You Miss Me?

Dear Diary,

Did you miss me? I know it’s been a while and I know what you’re thinking: “You’ve failed your diet again. You are ashamed and that’s why you haven’t written.” Normally, you would be right. But not today. Well, not exactly. So let me give you an update.

Let’s start with the bad news first, I guess. The truth is, I have cheated on my diet. And I mean, I’ve cheated a lot. I took a trip to Paris at the end of September for about a week and ate my heart out with pastries and baguettes and pastries, and chaussons aux pommes (which is a type of pastry…). I cannot say that I regret any part of that decision. But I have not been able to get back on track with Keto since then. Sugar addiction is a real thing!

The good news is that before I left for Paris, I hit two HUGE milestones! First, I officially lost a total of 40 pounds!!! Woot woot! As a visual reminder of what that looks like, here is 40 pounds of bacon (or, at least, what the internet says is 40 pounds of bacon…)!Bacon

Secondly, I finally weighed-in at under 200 pounds! I FOUND ONE-DERLAND! *cue Taylor Swift song “Wonderland”* So, my weight pre-Paris was 197. As part of this good news, I have been able to maintain that weight up until now. I was so worried I would be about 10 pounds heavier when we came back from France.

So, that’s where I’m at. 40 pounds lost, under 200 pounds, and stuck in a rut. But, I am starting to climb out of it and get back into the keto diet and intermittent fasting. I still have about 40 pounds to lose to hit my ideal goal weight and with the holidays right around the corner, I’m a bit anxious. Last year, when I was doing keto, the holidays came and I completely lost all of my progress and by February had gained back all the weight.

Maybe I can come up with a good plan for this season so that won’t happen again.

 

Posted in Body Positivity, diet, Health, Ketogenic, Weight Loss

1 Month on Keto (again!) + weigh-in!

Dear Diary,

I made it!

One month on keto with no cheating, no fake sweeteners, no fake breads….

This past week was my fourth week and things are finally starting to get a little easier. Last entry, I was really struggling with all of my cravings. But this week, I tried to turn my focus on all of the yummy food that I CAN eat.

Strawberries, bacon, steak, chicken, hamburger, sausages, bratwurst, eggs, pickles, cheese, brussel sprouts (which I actually really love!), asparagus, lettuce, tomatoes, green peppers, onions, blueberries, butter (oh, my ‘lanta, so much butter!), avocados, almonds, celery with peanut butter, olives, taco salad, pulled pork…. and the list goes on. Thank God for my taste buds and that I get to enjoy such delicious food!

So, Thursday, the 31st….the big day… This past week felt like it dragged on forever because I was so excited for my weigh-in day! In my mind, I had decided that I was going to set my expectations low. I didn’t want to determine that I had lost too much weight because I didn’t want to be disappointed if I had only lost a couple of pounds. So, 10 pounds, I thought. That would put me at 227, for a weight loss of 2 pounds a week, which is more than I could manage on other diets that I have tried. Yeah, that seems reasonable…

And my plan worked because I was not disappointed when I stepped on the scale and saw 222.2; a loss of almost FIFTEEN POUNDS! (14.8, to be exact!)

What a great month! I’m so so happy with my progress so far. When I did keto the first time, last year, it took me about 7 months to lose 30 pounds and in ONE MONTH of doing strict keto, I’ve lost half of that already! That’s crazy! So, I’m definitely going to stay with doing strict keto (i.e: not allowing myself to have fake sweeteners or bread substitutes made with almond or coconut flour.) This month has been so hard in a lot of ways, but to see that number on the scale and to see (and feel!) the changes that are happening in my body — it’s so worth it!

For the month of June, I’m going to try to strictly track my macros. I eventually want to eliminate caffeine from my diet (maybe in July) as well. But now that I am out of school, I think I will have more time to track everything (which is a pain in the butt, tbh) and that will hopefully increase my results!

So excited by my first month’s results and ready to tackle month 2!

Love,

A Fat Girl

Posted in diet, Health, Ketogenic

Keto Week 2

Monday: I’m fasting today. I feel pretty good! I haven’t experiences very many hunger pains and I have been keeping my mind busy, planning fun activities for the summer. James and I went shopping tonight after he ate dinner and I started to feel a little bit weak towards the end of the trip, so I broke my fast at 24 hours. See, self? I don’t NEED food to make it through a Monday…

Tuesday: Did Intermittent Fasting. Had a bigger lunch (Tuna Salad-YUM!) and felt great!

Wednesday: Typical hump day. I felt a little bit tired but not nearly as tired as I felt pre-keto diet. My mood has been great all week. I have been more confident, and more upbeat than I have been in a while. IMG_0814

Thursday: Did a P90X workout today – chest and back. I’m not going to stick to the DVD’s strictly, yet, at least until I get out of school for the summer, but it’s good to start doing some sort of workout. Right after I finished, I crashed for about 30 minutes on the couch. Went to Chuys for dinner and ordered steak and chicken fajitas without any tortillas.

SO PROUD THAT I HAVE NOT CHEATED!

Friday: The PTSA at school put on a little snack bar for teachers, which was really sweet of them. I walked by platters of muffins, candy, cookies, chips, and popcorn and grabbed a LaCroix sparkling water, and went back to my room and ate my lunch… *high-five, self!* James and I went to Outback tonight and I ordered steak, with shrimp and added on a lobster tail. It came with a side salad and some broccoli. James didn’t believe I could eat it all, but my lunch was on the smaller side today, so I had no problem polishing it all off! I did feel really wiped out today…possibly due to my workout yesterday? End of the week?

Saturday: Such a fun day! So nice out! Planned my meals for the week, took Ro for a 2-mile walk, cleaned the house, picked up a couple groceries, went for a swim, and had people over for dinner!

Overall, after this second week back on the keto diet, I am feeling pretty good! I did really struggle on Friday because I wasn’t able to have any of the things the PTSA brought for teachers, but I am super proud to say that I have not once cheated. I feel like I have so much energy and I can be so productive because I don’t feel like I’m dragging physically or mentally. I also feel like I’ve been in a better state-of-mind and have had a more positive, happy mood (to which my husband will attest).

IMG_0799

No weigh May has been great so far! It’s nice to not have to stress about the scale and just be able to focus on how I am feeling. I took some progress pics, and they look the same to me, but I know I feel different, and I feel like I have lost some weight. But even if I haven’t, I know that my body is changing, and that I’m feeling better, and that is what matters most.

Excited to see how I do in week 3! Going to try to add in more workouts and stay focused on my goals.

KETO DIARIES VLOG

Posted in diet, Health, July 2017, Ketogenic, Weight Loss

10 Keto FAQ’s

Are you thinking about trying out this whole Keto thing? Here is a list of  frequently asked questions about the Ketogenic Diet with some fairly simple answers to help you. I am not an expert in this area, per se, but I can share whatever knowledge and understanding I have. So here we go:

1.Where does the word “keto” come from? Keto is short for “ketogenic”, which refers to a state of ketosis that your body goes into when it is burning fat and using “ketones” as energy.

2. How does the ketogenic diet work? Normally, the body uses carbs (which are turned into glucose) as energy. The ketogenic diet forces the body into a state of ketosis by limiting the amount of carbs so the body can switch from burning glucose to burning fat (this is called being “fat-adapted”).

3. How long does it take to become fat-adapted? It depends on your body and how strict you are going to be with the amount of carbs you consume and if you’re hitting your macros every day.

4. What is the Keto Flu? The Keto Flu is a period of detox as your body is becoming fat-adapted. People often experience flu-like symptoms such as headaches and muscle aches during the first few weeks of the keto diet. Read this article to learn more about the Keto Flue and how you can prevent it.

5. What can I eat on a Ketogenic Diet? The ketogenic diet focused on eating healthy fats, a moderate amount of protein and extremely low carbs (under 20g). So you can eat basically any meat, green leafy veggies, cheese, eggs, and healthy oils and fats. Click here for a more complete list of low-carb foods.

6. Do I have to limit or count my calories on a keto diet? Yes and No. In the beginning, it’s helpful to log all of your food to see how many carbs you are consuming. Lots of foods have hidden carbs, so until you know which foods to avoid, it’s best to keep track. You don’t need to be too concerned with actual caloric intake, though. Obviously, you don’t want to have too many calories and you want to be eating enough calories, but most importantly, you want to make sure you are hitting your macros.

7. What are macros? There are three groups of macros (or macronutrients) of which every food is made and those are protein, carbs, and fat. On a Ketogenic diet, the standard macro proportions to aim for are 60-70% fat, 30-40% protein, and 5-10% carbs. You can easily track your macros by using apps such as My Fitness Pal.

8. How much weight will I lose on this diet? It depends on your body, how much weight you have to lose, how strict you are going to be and whether or not you exercise. A lot of people see a dramatic weight loss in the first month. Some don’t have any weight loss according to the scale, but lose inches. The important thing is to trust the process because it does work.

9. Do I need to buy any supplements? You do not need to buy any supplements to do the keto diet. The only supplements you might consider are vitamins such as magnesium, iron, potassium, etc… as a lot of people tend to have a deficiency in those. But really, if you are eating your leafy green veggies, you should not have a problem. And you definitely don’t need to buy any “ketones”, or “keto pee strips” or other “keto diet products”. You don’t need them, trust me. Save your money to buy more bacon and steak.

10. How do I start the keto diet? You just do. Bite the bullet. Limit your carbs to under 20g net carbs per day (by subtracting fiber from total carbs), drink plenty of water, add lots of salt to your food to avoid the keto flu symptoms, make sure you’re getting enough fat and enough calories (especially in the first couple of weeks) and KETO ON, my friends!

 

Posted in diet, Health, July 2017, Ketogenic, Weight Loss

Plan on Cheating

I got into a discussion on one of my facebook groups the other day because I responded to somebody’s comment about people posting pictures of their cheat meals on the fourth of July and how that leads newbies to assume it’s acceptable to cheat. I responded: “It is acceptable to ‘cheat'”. *gasp* shock, and awe! I know….

The reason that it is acceptable to “cheat” for me is because trying to not cheat is the one thing that seems to always trip me up in a healthy lifestyle. If you’re doing a fad diet for a short period of time, sure I understand not cheating. But that’s not what Keto is. The Ketogenic Diet is a change of lifestyle. It’s longterm. And if you don’t plan on having some indulgences, here and there, you’re likely to fail.

Now, I’ve put the words “cheat” in quotation marks because if you plan on “cheating” it’s not really a “cheat”, it’s a choice. And when you change the language about it, it is so liberating! Instead of passively messing up, and feeling like a failure, as the word “cheat” implies, you can take ownership of your decisions by choosing to eat off plan. And planning like that is what sets you up for success.

Life is about balance. It’s not healthy to always eat junk food. It’s not healthy, either, to never “treat yo’self”. It’s not healthy to be controlled by food and that can manifest itself in your overindulging and in “underindulging” (if that made up word makes sense in this context) because you’re too afraid to let yourself go a little bit. True health is balance.

So plan on “cheating” every once in a while.

Egg Fast Results

The morning of my first day of my egg fast I weighed in at 221. I was slightly heavier because of a fun fourth of July weekend where I indulged quite a bit.

The second day of egg fast, I was 219, but not overly excited about eating only eggs, fat, and some cheese for another day.

This morning, I stepped on the scale and it read 216.4! What?! I had to reset it and step on it again and see it read 216.4 again for me to believe it. Wow!

So, total lost from this egg fast was 4.6 pounds. Not bad! Not enough for me to do a third day, right now, but it’s good to know I can pull out this little trick if I hit a stall or after I have a bad cheat day.

And now, to enjoy the bacon that’s been cooking in my oven!

Posted in fasting, July 2017, Ketogenic, Weight Loss

Egg Fast Day 2

Well, y’all, I decided to continue my egg fast today with no real forethought and mostly because I still have about 3 dozen eggs in the fridge to consume.

Keto Macro Cakes

I truly fasted this morning and had only coffee for breakfast with no HWC or anything in it. Absolutely no calories until I got home and made Keto Macro Cakes at around 2:00 PM. I halved the recipe and substituted collagen powder for the protein powder ’cause I haven’t bought a keto-friendly protein powder yet. They turned out pretty well! Halving the recipe gave me around 7 cakes and I ate them all with delight.

I added my own ingredients into My Fitness Pal because I don’t trust the whole “Enter a recipe from the web” option. The stats were as follows: 970 calories, 78 g. of fat, 49 grams of protein, and 4 g. of carbs. My macros for those categories right now are at 77%, 21%, and 1%, respectively. Currently, it is7:51 and I’m not feeling hungry for dinner at all, but I do have some deviled eggs that I made earlier today in the fridge just in case.

I haven’t quite reached the point where I think I’ll vomit if I eat another egg, but I don’t think I’ll do the egg fast again tomorrow. Here’s why:

1.) I feel bad for Ace because I haven’t been a good wifey and have made him fend for himself at dinner for the past two nights. I enjoy cooking for us and it’s kind of hard to do when all I’m eating is eggs.

2.) I’m doing this thing…it’s called running…(and in case you haven’t been following my blog, you can read about it here) and I just felt so short on energy today as I ran and I think it’s because of this egg fast. I didn’t specifically count my calories yesterday but I have a suspicion that I didn’t get quite enough calories in and was dragging all day today.

3.) Honestly, if I continued this fast tomorrow I think I would reach the point where I might vomit if I see another egg. And since eggs are one of my main food groups on this WOE, I don’t want that to happen.I want eggs and I to still be friends after this. Not like me and Jell-O after I got my wisdom teeth taken out.

We will see how much I will have lost when I weigh myself tomorrow. This morning I weighed 219, and yesterday I weighed 221. Not uncommon for my weight to fluctuate that much, though. Curious to see what the scale will say tomorrow and find out if this egg fast is something I can use in the future if I hit a stall.

One Month Progress

Today marks one month since starting this Keto lifestyle. I had to take a a second look at the scale this morning when I thought it read 229.4 instead of 219.4. I’m just not used to seeing a 1 following that 2.

One month ago, on May 29th, I weighed 230.8, bringing my total weight loss to 11.4 pounds. It’s not as much weight loss as some people on Keto experience in their first month, but I am very pleased with it, given how many bad days I had in this first month. I hope to be better next month.

I’m also supposed to take my progress photos today and that is scaring the heck out of me. What if I don’t see a difference? I don’t really feel super different…I still look and feel overweight. But maybe I will be surprised.

Posted in June 2017

Non-Scale Victories

The scale. It is a wonderful tool but such an intimidating one at the same time. Before my Keto journey, I was afraid of the scale. I would force myself to step on it, occasionally, and grit my teeth as the reality of the numbers hit me.

Now, I weigh myself every day. Not because I weigh so much less and the numbers aren’t discouraging sometimes. I’m not allowing myself to become discouraged. Instead of feeling defeated, I have realized that weight fluctuates and that numbers can be significant but don’t represent all there is to tell in my weight loss journey.

Because, I don’t just want to weigh a certain amount. Being skinny is not equal to being fit. There are things I want to DO, ways that I want to feel that my body won’t allow in its present state.

So these are the important factors, making me feel successful in this way of eating.  These Non-Scale Victories (NSV). Feeling better, having more energy, running a mile without stopping-those are the motivating factors, now, for me. Yes, the numbers still motivate me. They remind me that I’m not where I need to be yet. They show me how fickle weight can be.

At the end of the day, the numbers don’t define me or even accurately reflect the hard work I’ve been doing. They’re just a prompt, a reprimand sometimes, a motivation.