Carolinebee999's Journal

Carolinebee999's Profile | Weight History

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03 October 2014

Still dropping slowly. I managed a few challenging days without messing up the diet, so I'm pleased with that. We've been eating up some freezer meals which have more protein than I'd like (I made them when our protein allowance was higher) but I kept our protein down by being creative with the other 2 meals each day. We also ate out in KL one night, but we chose really well and shared a main course of beef ribs and vegetables. Now a much bigger challenge is coming- four days in Chiang Mai, Thailand. I have decided I will try to eat LCHF but I am not going to have anxiety attacks if what I order might put me out of ketosis. I can only do my best and could spoil my time away being too obsessive.

My goal was to be under 80kg by now, so at 81.5kg I'm a little behind but not too much. My next goal was to be 73kg by my son's wedding in Australia in exactly 2 months' time. I don't think I'll make that but let's see if I can make 76.

Weight:	Lost so far:	Still to go:	Diet followed:
81.5 kg	9 kg	12.5 kg	100%

(2 comments) Losing 0.5 kg a Week

26 September 2014

Finally I'm back losing weight! And what a loss- 2.8kg in a week! That makes up for the 3 weeks prior to that when I actually crept up on the scales. I guess I'm back in ketosis!

Protein
This last week, because I hadn't lost weight (actually gained a little) for three weeks, I adjusted my macros. I have dropped my protein goal to 60g, and the most I have had is 70. I think that was possibly the key for me.

Fat
I also increased my fat quite a lot. I'm now aiming for at least 120g, but I find it hard to eat that amount some days, without pushing the protein over. Fat always seems to come with protein! I am slowly learning a new way of eating that is counter-intuitive to everything I've always been taught, and I think I like it. On the ketogenic diet, a lot of the really tasty foods are the high-fat ones that I'm meant to eat more of anyway. So unlike a low-fat diet, I'm not feeling guilty for eating the delicious foods. It's quite strange to break that link between taste pleasure and guilt. It's an irony that increasing my fat and calories (though calories aren't always up, they often are), I have spurred such a great weight loss this week. If anyone has any high-fat, low protein foods to suggest, let me know. I'm trying to eat cheesecake and have made some fat bombs, and adding cream to just about everything I cook! Also rarely eating out as I can't think of any meals I can buy out that have a low enough protein and carb count (dinner-time I might have 40g protein and 10g carb left, if I push the carb limit).

My husband
My husband (antbee) has also done very well this week. After another one of those weight-increase-for-no-apparent-reason, he has resumed his downward slope and is the lightest he's been since our adult children were running around naked in the back yard (yes, they might do that now, but I mean when they were quite small).

So not only are we doing well, but I see no reason we can't BOTH continue on this journey until we make our goal weight. This is really exciting for me, as previously my husband would give up before me and a long time before he was anywhere near his goal weight. It does help that I'm planning and cooking everything for him, but I've done that before on a low-fat diet and he always strays. I think the ketogenic diet is working a lot better for him, leaving him feeling full and it's very hard to sneak things that are off the diet, because we know it will wreck our macros for goodness knows how long. So we're just not "doing" naughty food at all. And for someone like my husband who's not good at controlling how much of a treat he has, that's helpful. AND there are lots of foods on this diet that he is allowed to eat that he loves. No longer is cheese evil!

Tips for ketogenic eating in Thailand anyone?
Next weekend will be a real test, as we are going to Chiang Mai (Thailand) for a 4-day weekend. Can we eat ketogenic while in Thailand? Any suggestions from others? I think I could do low-fat quite well (lots of meat and veggies) but how do I avoid sugary sauces on foods? And how do I avoid delicious-looking carby treats when I'm in holiday mode? Are there any good Thai dishes for breakfast, lunch or dinner that would get me a good load of (preferably good) fats? What snack/ emergency foods could I pack that won't melt in my bags?

That's all from me for this week. Going out for dinner tonight so going to tackle that challenge- eating out in Ipoh low carb, lowish protein. Hmm. Thinking of getting pork knuckle from a non-halal western restaurant. Or Nandos.

Weight:	Lost so far:	Still to go:	Diet followed:
82 kg	8.5 kg	13 kg	100%

(10 comments) Losing 2.8 kg a Week

24 September 2014

Things are looking up this week. The scales are heading down again and looking good for a nice loss when I post my weight Friday. I'm quickly learning that the ketogenic diet doesn't produce nice, consistent weight-loss, even though some people's profiles would suggest this is the case. My weight loss is very sporadic, long plateaus followed by massive drops. Perhaps it will get more consistent if I find a nice level of ketosis, but after seeing Jimmy Moore's weight loss chart on a talk on you tube, I suspect it's pretty normal to lose in fits and starts.

This week to kick-start my loss, I decreased my protein from 100g a day to 60g, increased my fat A LOT, increased my calories by up to 300 a day, and have really started to lose weight now. Yayy.

(3 comments)

19 September 2014

When I see that someone has weighed in and put on weight, I automatically assume they have strayed from their diet. Except this week it's me, and I know I haven't eaten a single thing that wasn't on the plan. It has led me to take a long, hard look at the plan and revisit the keto calculator to see what I'm doing wrong. After a few weeks' plateau, hubby seems to be dropping again and is now the lowest weight he's been in years. That's really exciting, and I hope he continues to drop, but I also hope I start to drop again instead of putting on weight!

I have started reading Jimmy Moore's "Keto Clarity" and I have decided the problem with my diet was a) too much protein (100g might be ok for me if I was doing a lot of exercise, but I haven't been), and b) not enough fat. This could explain why a) I'm not losing weight, b) one big protein day in Penang caused me to gain 1kg, and c) I've been hungry all the time. I'm guessing I haven't been in ketosis for weeks. So I have reduced my protein goal to less than 70g per day and increased fat to 120g. It has been really difficult, and any suggestions on how to keep protein down and fat up would be appreciated. Keeping the carbs to under 25g is the easy part. I made a cheesecake and that helped get the fat up, but it has protein too, and I still keep hitting 80-90. I'll try more fat for breakfast, and less protein (usually eggs and bacon). Or no protein for lunch.

Just in the few days since I started decreasing my protein I have more energy and less pains in my body, and I'm hoping the 0.1kg on the scales this morning was just the start of a new string of decreasing scale readings. I will try to exercise much more often (cycled this morning)and continue decreasing my protein, and see if I start to lose weight over the next week.

One interesting outcome of the last few weeks is that I have totally crushed a theory that I used to believe: the calories in/ calories out theory. I have shifted camps- I used to always say that it's more complicated than just that but essentially the formula would work, within a range. I now say that is total rubbish! I have recorded every food over since I started on ketogenic diet (except for some carefully chosen restaurant meals, which I just had to make best guesses on). And after three weeks of GAINING weight on an average daily calorie intake of 1300 (my base metabolic rate is meant to be closer to 2000 calories), I think I can safely say that weight loss is far, far more than calories in/ calories out. At least since increasing my fat (and calories), I don't feel hungry any more. It's very frustrating being incessantly hungry and actually GAINING weight! Let's hope I go into ketosis now and start losing weight! And on and down for my husband.

Weight:	Lost so far:	Still to go:	Diet followed:
84.8 kg	5.7 kg	15.8 kg	100%

(12 comments) Gaining 0.9 kg a Week

12 September 2014

Very, very frustrated. I have been the same weight for 14 days now- in fact, at one stage I was half a kilogram lighter and I PUT ON WEIGHT! How can this be? I have not deviated once from the plan, am planning and sticking fairly well to the planned diet. There are only a few things I can think about that might be at fault:
1. We do eat out once a week, though we try damned hard to make sure it is low carb/ no added sugar etc. We usually order a vegetable dish and a meat dish, as plain as possible.
2. We might be eating too little protein. We usually make our carb goal of 20-35g net carbs, usually within 5g either side of our fat goal (75g)but sometimes 20g under our protein goal of 100g.
3. We might be eating too few calories. At around 1200 per day, we are both at 45-55% deficit, and more at the moment because we have been quite active. I cannot imagine how we cannot be losing larger amounts of weight, but maybe if we INCREASE our calorie intake, it might help.
4. Mine is perhaps just a plateau (though 2 weeks is a long plateau for me). The only other time during weight-loss that I levelled like that, I deserved it.
5. Hubby maybe is going to make a big drop soon (he does lose in spurts, as do I on this ketogenic diet). Though this still doesn't explain his average weekly weight loss since we started, which is under 1kg a week, a low percentage for someone well into the obese category.

I really don't have time at the moment to be doing more reading and looking into why our weight loss has been so disappointing- I already spend 5-10 hours every week planning menus, entering every bit of food into Fat Secret, making shopping lists, etc. and 1-3 hours every day cooking (which for me is a chore and a lot of time spent doing something I don't enjoy which I didn't spend before). So for the 20 or so hours every week that I'm investing in our diet (no including exercise), I'd like to see better results. No, more consistent results. <rant over>

Weight:	Lost so far:	Still to go:	Diet followed:
83.9 kg	6.6 kg	14.9 kg	100%

(3 comments) Losing 0.1 kg a Week

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