Victory is mine! Hi! I'm back from vacation, and I'm elated! This Keto diet has given me so much energy. We got back into town on the night of the 25th. It was my weekend, and I really only write this blog while I'm in the office -- on a break -- so I didn't write anything for the past couple of days. But I have seen so much progress on the scale! I can't believe it.
Starting weight: 401 lbs
Current weight: 371 lbs ⇩
Long-term Goal: 145 lbs
Short-term Goal: 379 lbs
On Day 7, I was at 382.4 lbs. Today, 371 lbs!
While on vacation, I lost 5 lbs. Then over the past couple of
days, I dropped another 5.4 lbs. All-in-all from the date I started Keto + IF, I have lost a total of 15 lbs. That's insane. It's only been 16 days! This is amazing.
Now, I need to not get too excited or expect too much. This may all be water weight. That's what others in the forum have said. We will see how it goes from here.
I made a few changes to the plan while I was on vacation. I am no longer eating that huge salad. It was nice begin able to grab a salad and go each day, but the salad was simply too large, and it didn't meet all my "macros."
I learned that macros are the percentage of nutrients that I need to be keenly aware of and try to meet as best I can. I need to limit carbs to 5% or less of the total calories I consume daily. I need to make sure I get 75% to 80% in fats, and then limit proteins to about 20% to 25%. I was doing math to get there, and I was using a spreadsheet with a pie graph. That was hard. I scrapped that when I found an app called Carb Manager. It has made the whole process so much simpler!
Another change I made was the quantity or calorie count. I started around 1500 to 1800 calories in my one meal. That got to be rally difficult, so I lowered it to around 1200. That was still too hard. I'm hovering just above 1000 now. I'm doing pretty well. This is what I ate today:
I attempted to make Keto-friendly English Muffins using this recipe from EatingWell. I forgot to add the egg, and the "muffins" fell. I ended up with cheesy cauliflower splotches. I ate it anyway. To that, I added a fired egg, two slices of Tillamook medium cheddar, and a sausage patty. I used this recipe from AllRecipes to make sausage patties out of ground beef. I substituted Stevia in place of the brown sugar. It was so good!
I also added about 5 Cups of Spring Mix greens to that.
I ended up with these numbers:
Calories: 1103
Carbs: 8 g Net (11 g total; 4 g Fiber) -- you subtract the fiber from the total to get the net carbs.
87 g fat
59 g protein
This is very well-balanced for my Keto macros. The best part is that I didn't have to stuff myself. I was still quite full when I finished, but I didn't have to force it all in while in tears. I am being a bit dramatic, but trying to get in a lot of food all at once is really, really hard!
Cannot possibly eat more than 1200 calories in one sitting graph:
Starting weight: 401 lbs
Current weight: 371 lbs ⇩
Long-term Goal: 145 lbs
Short-term Goal: 379 lbs
On Day 7, I was at 382.4 lbs. Today, 371 lbs!
While on vacation, I lost 5 lbs. Then over the past couple of
days, I dropped another 5.4 lbs. All-in-all from the date I started Keto + IF, I have lost a total of 15 lbs. That's insane. It's only been 16 days! This is amazing.
Now, I need to not get too excited or expect too much. This may all be water weight. That's what others in the forum have said. We will see how it goes from here.
I made a few changes to the plan while I was on vacation. I am no longer eating that huge salad. It was nice begin able to grab a salad and go each day, but the salad was simply too large, and it didn't meet all my "macros."
I learned that macros are the percentage of nutrients that I need to be keenly aware of and try to meet as best I can. I need to limit carbs to 5% or less of the total calories I consume daily. I need to make sure I get 75% to 80% in fats, and then limit proteins to about 20% to 25%. I was doing math to get there, and I was using a spreadsheet with a pie graph. That was hard. I scrapped that when I found an app called Carb Manager. It has made the whole process so much simpler!Another change I made was the quantity or calorie count. I started around 1500 to 1800 calories in my one meal. That got to be rally difficult, so I lowered it to around 1200. That was still too hard. I'm hovering just above 1000 now. I'm doing pretty well. This is what I ate today:
I attempted to make Keto-friendly English Muffins using this recipe from EatingWell. I forgot to add the egg, and the "muffins" fell. I ended up with cheesy cauliflower splotches. I ate it anyway. To that, I added a fired egg, two slices of Tillamook medium cheddar, and a sausage patty. I used this recipe from AllRecipes to make sausage patties out of ground beef. I substituted Stevia in place of the brown sugar. It was so good!
I also added about 5 Cups of Spring Mix greens to that.
I ended up with these numbers:
Calories: 1103
Carbs: 8 g Net (11 g total; 4 g Fiber) -- you subtract the fiber from the total to get the net carbs.
87 g fat
59 g protein
This is very well-balanced for my Keto macros. The best part is that I didn't have to stuff myself. I was still quite full when I finished, but I didn't have to force it all in while in tears. I am being a bit dramatic, but trying to get in a lot of food all at once is really, really hard!
Cannot possibly eat more than 1200 calories in one sitting graph:
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