One Week of Keto: Wednesday

Water: I slacked a little on the water consumption today, but am not to worried about being dehydrated. I ended up drinking about 50 oz of water today, about 1/2 or 1/3 of what I normally drink. I just had a really busy day at work and didn’t have the opportunity to drink a lot of water.

Exercise: I normally take Wednesday’s off, since I normally work a 15 hour day. But this week I ran Physical Training laps with the boys I work with. I probably got 1 mile in today.

FOOOOOOD: Today was Thanksgiving dinner at the group home I work at, so for lunch I ate roast turkey, mixed veggies (peppers, onions, squash) and some bacon wrapped jalapenos. For dessert, I had a few tablespoons of cool whip.

For dinner, I ate 1/2 cucumber, ranch dressing, fat bombs, and an Atkin’s shake.

….and that, folks, was my Wednesday!

One Week of Keto: Tuesday

I know I’m posting this late. Monday through Thursday are rough times for me to get posts in, because I normally work 40 hours between 6:00 am on Monday and 11:00 pm on Thursday. However, this week, I worked a little more on Wednesday, giving me an 18 hour workday. Anyway, posting wasn’t as high of a priority as sleeping, so I decided to save my Tuesday and Wednesday posts until this morning.

Tuesday

Water: I was able to consume around 120 oz of water today. This was spread throughout the day starting at about 9 and ending at about 11.

Exercise: I had several errands to run, so my normal “running” was cut a little short. Rather than decide not to do anything at all, I went ahead and ran a mile and half in 18 minutes. Not the best cardio workout… but definitely better than nothing!

FOOOOOD:

For breakfast I ate some toffee fat bombs at about 11:00.

For lunch, I had a ham, lettuce, mayo and cheese wrap with a side of Fiesta Chicken.100_2367

 

Dinner was cucumbers and fat bombs, like the day before. 100_2354

 

I didn’t plan this into my day, but after work I did go out with some co-workers. I had an order of buffalo wings (which I only ate half of). This isn’t a regular thing that we do. However, before Keto, I probably would have considered this a “special occasion” and eaten whatever I wanted. Instead, I stuck to the guidelines of my diet and stayed on track!

A Week in the Life of a Keto Girl

I’ve been slacking at a few things. One of which is more consistent blogging. Another is working out. Last week I was sick and allowed myself to take way too many days off of working out.

I’ve also had a lot of questions about Keto life that I’m sure a lot of people have.

In an attempt to become more consistent in doing the things I feel I need to do, I’m going to track my week via my blog. Hopefully that will help me have some accountability to get my butt to the gym, to share about my journey on keto, and to answer a lot of your questions.

We shall see how this goes. I’ll also put this in it’s own category “One Week of Keto” and tag it as such, too.

It’s Not Just Water Weight

As I have said before, I have been perpetually doing low-carb diets for most of the last ten years. One thing I’ve always been frustrated with is the acceptance of my lifestyle choices by others. This probably stems from my incessant need to feel approved by others, and since I’ve worked through a lot of those issues, I believe I will be able to stick to this diet long after I’ve reached my goal weight. That being said, it’s still a pain to constantly be faced with adversity when you know what you are doing is right.

One of the things people have often said to me when I’ve told them how much weight I’ve lost on a low-carbohydrate diet is, “Oh, you’re just losing water weight, that isn’t real weight loss.” There are few things more discouraging that you could tell a person who is trying to make themself healthier.

Today I got my scale in that reads body fat percentage as well as muscle mass and water weight, and I was in for a shock! Now, I did’t have an exact starting percentage, but through some calculators based on my original height, weight and waist size, I was somewhere between 39 and 41% fat. YUCK! This meant that right at 70 pounds of my original body weight was fat.

Today, six weeks and two days later, I am down to 32% of body fat. This means, today, only 50 pounds of my body is fat!

By these calculations, I have lost 20 pounds of fat.

That isn’t water weight, people. It is likely that I have gained muscle and water weight because according to the scale, I’ve only lost 16 pounds. I’ve gained 4 pounds of something!

If you are doing Keto, I urge you to stop just checking your weight in pounds or kilograms, and start tracking what percent of fat you’ve lost as well.

And for all the Keto Haters, there is no denying the facts. I’m burning through fat, using it as energy instead of glucose. I’ve turned my body into a fat burning (probably muscle building) machine.

Keep Calm and Keto On!

Catching a Break

I know it seems like I’ve neglected my blog this week, but it was not exactly what I wanted to do. I just finished working almost 60 hours in four days, so there wasn’t much time for me to sleep, let alone blog. I did get several short work-outs in, though. I am pleased to say that I have three days off now, though.

I also hadn’t had that much time to even weigh myself, and with it being shark week, I thought it probably wouldn’t be a good idea for my morale anyway.

Much to my surprise, I work up this morning two pounds less than the last time I weight myself. My plateau broke, and I am at one of my lowest weights in five years. I honestly feel like I am losing more fat, but I might be gaining muscle. My scale that will tell me my body fat percentage is coming in, and I’m excited to start tracking that!

I know it would be impossible for me to be able to keep up this diet if I didn’t plan ahead. I work with some adolescent boys that had found themselves in trouble with the law in one way or another and are court ordered to complete a counseling program at a residential facility. One thing we teach these guys is that you must plan ahead to get ahead. Every week, before my week even starts, I plan out all of my meals for the week and prepare them.  It also takes just about as much effort to make all my meals up for the week at one time as it does for me to make one meal at a time. It only takes about 45 minutes each week for me to make up all my meals for the week.

This week, I made my own Lunchables with 1 oz of Colby Cheese, 1 oz of summer sausage, 1 celery stalk and 1 Tbs of homemade no-sugar added peanut butter. If I didn’t do this simple task each week, I believe I would likely eat the protein and veggie that the boys were eating in the cafeteria, and I would often not be able to eat Keto at all. I ate my homemade Lunchables for lunch and dinner every day this week and that was all I needed to eat to no long feel hungry. It feels great to be at a point where my insulin levels are in check, so I don’t feel the need to keep eating once I am full.

Anyway, I’m glad I finally getting a break, both from work and from my scale! I’ll keep you updated about how the weekend goes!

Playing the Waiting Game

I haven’t posted in nearly a week, and there is a very good reason for that.

I’m angry.

My scale has been stuck between 160.5 and 159.0 for 2 weeks now and I’ve been doing everything right. And even while it has been stuck, I continued to do everything right. And what is worse, my fears started to become my reality. The question that has lingered in the back of my head for years, “What if I can’t lose weight?” began to feel like it might be true.

It sounds ridiculous, but since I’ve already had that thought in my head, and I have been doing everything right, I started to think it was a possibility. I mean, I run at least two miles every day, I eat under 1200 calories and 20 carbs per day. Scientifically, it seems that there is no reason I shouldn’t have dropped at least two to three pounds in two weeks!

And that is when a second question started forming in my head. If it’s true that I can’t lose weight, then why am I even trying?

And I started to verbalize these thoughts with my husband. My husband loves me so much that he actually listens to me when I talk or ramble or complain. He remembered all of the things I was saying 6 weeks ago when I started Keto and he began to repeat them to me.

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He started talking about all the extra energy I have. He reminded me of how much better I feel about myself and how the long term goal was not weight loss, but a healthier body. He also pointed out with as much activity that I do, I may be putting on some muscle, which obviously weighs more than fat.

And this week, he decided to commit to the Keto life, too. (He’s cooking steaks and sauteed cauliflower for dinner, right now!)

Also, I was talking with my friend and co-worker, Jeremy who is also living a low-carb lifestyle, and he was explaining that in some people, when they are on a low carb diet, their fat cells will shrink, but will retain water.

So, I’ve decided to wait.

I’m waiting for my fat cells to decided to let go of the water they are holding. I’m also waiting for my new scale to get in from Amazon, which will not only tell me my weight, but my body fat percentage.

And while I wait, I’ll keep resisting carbs and keep on running. It’s not about how much I weigh by any certain date, it’s about living healthy every day.

Day 33: A Rant and a Recipe

I was just going to post a recipe today, but first, I need to vent.

I didn’t work out as much as I should have this weekend, and now I really regret it. I ate like I should have, but without exercising the amount I normally do on weekends, I gained a pound. Some of you may be like, “Oh, it’s just a pound, it’ll be ok.” But that is how any diet or exercise program gets tossed to the wayside. Like this weekend, “It’s just one extra day off this week, no big deal”. Then one day turns into two, and two days turns into a week. Much like one french fry can turn a whole day into a “cheat day” and then you’re putting on more weight than you lost.

Anyway, in the future, I need to keep sticking to the plan. And I will.

End Rant.

Ok, Now for the recipe of the week!

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Pumpkin Pie Cheesecake!

It’s a great fall food without sacrificing your diet! My husband loves it, and he hasn’t even started Keto yet!

What you’ll need:

  • A food processor is preferred, but a hand held mixer will get the job done
  • A spring form pan
  • An oven pre-heated to 350 degrees

Crust ingredients:

  • 1 stick of real unsalted butter
  • 1 1/2 cup of chopped pecans
  • 1/3 cup of artificial sweetener (I use the Kroger brand of Truvia)
  • 1/2 Tbs Cinnamon

Filling ingredients

  • 3 packages of full fat cream cheese
  • 1 12 oz can of pure pumpkin (not pumpkin pie filling
  • 1 cup of heavy whipping cream
  • 2 cups of artificial sweetener
  • 4 eggs, room temperature
  • 1 1/2 Tbs of pumpkin pie spice
  • 1 2/3 Tbs pure vanilla extract

Crust instructions:

  1. In a food processor, chop the pecans until they are super small. If you don’t have a food processor, just use something heavy to roll over them and smash them. A rolling pin, wine bottle, meat tenderizer or even that super expensive textbook you still have but can’t sell because the new edition came out the next semester will work.
  2. Melt the butter and mix in the pecans, sweetener and cinnamon into the butter.
  3. Pour the crust into the pan. Let this chill out in the freezer while you whip up the filling.

Filling instructions: (Super Easy!)

  1. Whip up the cream cheese with whatever devise you are using. Keep adding the ingredients as listed. But before you add the next ingredient, make sure the one you just added is completely mixed in!
  2. So after the cream cheese, add the pumpkin. Then the whipping cream. Next is the sweetener, then add the eggs. Next add the pumpkin pie spice. Finish up with the vanilla extract!
  3. Pour this onto the crust.
  4. Bake at 350… remember, you should have already pre-heated your oven.
  5. Bake for 1 hour. Then turn the oven off.
  6. Wait 30 minutes, then you can “crack” the oven door a smidge.
  7. Wait another hour. Pull out of the oven, and wrap it up.
  8. Chill and serve the next day. Or wait at least 6 hours.

Nutrition:

It’s not the lowest carb cheesecake, but I usually have NO problems being able to squeeze in 10 or so net carbs per day, especially since I work out almost daily. It is also very filling. Yesterday, I had a slice for a meal! Be careful, though. I cut most of this cheesecake into 16 slices. Each one of these slices has about 6 next carbs. Hope you enjoy!

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