No-Gain November Week 1 Check-In (11/2-11/8)
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SamandaIndia wrote: »Bacon's lave, I love the idea.
How do you know if your electrolytes are good or not?
Reason that I ask is:
I am 3 weeks into low carb and high fat but my poor body is on a digestive go slow. I am eating kale, arugula spinach, mushrooms, tomatoes, lettuce, avocado, spring onion, broccoli, and cauliflower plus proteins from seafood, eggs, bacon, almonds, cashews, macadamia, chicken, beef and lamb.
Even added benefiber, metamucil and eventually Senna tea. Desperate woman!! thinking maybe there is something I am missing like electrolytes. Time to fire my digestion up to beyond snail's pace.
Low-carb diets cause the body to excrete electrolytes more than the standard diet, so it is recommended to get 3,000 to 5,000 mg daily of sodium in the beginning. After a few weeks many can ease back on the salt to 2,000 or 3,000 once they have a good level going. No one gets enough potassium. You should also eat potassium and magnesium rich foods or supplement. To supplement potassium, I use potassium salt liberally on food or in broth and take a magnesium pill at bedtime. I take about 300mg at night.
The magnesium will help with the "going" problem, but also increasing fat intake seems to help some people.
I generally go a lot less often than I used to. Sometimes 4 or more days. But it doesn't bother me. Try the magnesium. Magnesium citrate, glycinate, or malate are the best-absorbed forms. Magnesium is also absorbed by the skin, so soaking in epsom salts may get you some mag in your system. But I don't have time to lounge in a bath, so I just take the pill.0 -
Fri, 11/6:
Water: 80/80oz
Electrolytes Good:
Logged Food:
Exercise as Planned?: Bodyweight. Whew!
At or Under Carb Level: 22/30g net
At or Under Calorie Limit: Yup!
Planned Day Ahead: Yes!
7/7
November Drumsticks of Meatiness Collected!
We'll not talk about Saturday...except to say, that my oldest had her 13th birthday party. I had pizza and cake. So no drumsticks for me all around. I planned to have pizza and cake. And now that's over. I'm on track this morning as planned as well.
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Week's summary for me
* Stay under 20gm net carbs daily (experimenting; might increase this is a bit)
Did not manage this (closest I got was 21 gm net carbs) but I've been firmly in ketosis according to the test strips. I may or may not increase my goal a bit to 30gm net carbs or so.
* Hopefully lose at least 1lb/wk. Two would be great. I'd have to lose 8 to hit my Transformer DietBet goal for this month since I bombed month 2.
Lost 3 lbs this week.
* Exercise at least 3x/wk and start incorporating more HIIT and strength training
Exercised 4x this week including one HIIT session!
* Run 5K Thanksgiving morning
Did pretty well with training this week.0 -
I'm in! I've been thinking about the upcoming holiday. This will be my first Thanksgiving on keto. Last year I was doing a more flexible primal, but have been focused on keto since April. I'll check in weekly!
SW: 146.8 as of today.
GW: 140 by the end of December
I'm a daily diary logger, so I'll keep that up (it has helped so much!)
I want to keep my daily net carbs to 20 or less.
Keep sugar grams at 10 or less.
Make a point to drink more water! I've been really bad about this.
Keep planning my meals each day and packing my lunch the day before.
I've started feeling like my body is ready to begin exercising, so I want to start slowly, with 2 days a week of jogging, one of my dance dvds, or strength training. Nothing too stressful, just something to get me moving and feeling like I'm exercising!
For Thanksgiving, here's my plan:
We'll be heading up to my MIL's, and there's usually lots of carby treats made available, including my nemesis, potato chips. Last time we went up there I brought along a bag of plain pork rinds and used those with the sour cream dip, and it worked great! So, I'll be doing that again.
I'll eat turkey of course, and will bring along some sort of keto-friendly veggie side dish. I'm thinking a keto shepard's pie sounds good. Maybe make some cheesy mocktatoes too.
For dessert, I want to try making a low carb pumpkin-cheesecake pie! I found the recipe here: http://www.ibreatheimhungry.com/2012/11/low-carb-gluten-free-pumpkin-cheesecake.html
Having a yummy dessert to eat and share will make it a lot easier, and this recipe looks SO good.
Someone mentioned making a cranberry sauce with erythritol. I haven't tried that! I'll have to check that out.
I think that's it! I'll check in next week!
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Last week's check in. - I haven't been at a computer, and it is way to hard to do this on my phone!
Thursday 11/5
Water: 80/80oz
Logged Food: √
Exercise: √
Carbs: √
Calorie Limit: √
Planned Day Ahead: √
Friday 11/6
Water: 80/80oz
Logged Food: √
Exercise: √
Carbs: √
Calorie Limit: √
Planned Day Ahead: √
Saturday 11/7
Water: 48/80oz
Logged Food: √
Exercise:√
Carbs: √
Calorie Limit: Over!
Planned Day Ahead: √
Sunday 11/8
Water: 48/80oz
Logged Food: √
Exercise: √
Carbs: Over by 10!
Calorie Limit: Over by alot!
Planned Day Ahead: √
It is so much easier to be 'good' during the week than on weekends!0 -
November Goals:
1. Review basics and get back to following more carefully
2. 10,000 steps per day (work days); 5,000 steps per day (weekend)
3. Keep at around 40 net carbs per day
4. Log Food Daily
5. Additional exercise at least 3 times a week (yoga, weight lifting, biking)
11/01 - didn't get my steps or track my food so I'm going to say nil for the day just to be honest
11/02 - Also didn't track my food (was so busy all day long) but I did get in my 10,000 steps and did some yoga!
11/03 - Great day. I got in my steps, did some weight lifting, tracked my food and was under 40 net grams of crabs.
11/04 - Another great day - got my steps in, did yoga, tracked my food and under 40 net carbs.
11/05 - a repeat of yesterday!!
11/06 - 11/08: Weekend went pretty well. I was very low on calories and good on carbs but only one day I didn't get to 5,000 steps. (I wasn't feeling very well). But overall my weekend was much better than ones in the past!0 -
Monday report.
Bad weekend. 3 days of bingeing.0 -
Beginning weight: 145.2 (that's 11/2's weight.. Nov 1's was a dehydrated fluke)
Sunday, 11/1:
(0) Carbs: 35/30g - Whoops! Put more food in front of me than I needed, ate it anyway.
+1 Logged Food
+1 Weigh-in: 143.6 (-, dehydrated)
+1 Exercise: Parking Far Away, Foundation Poses
(0) Steps: 4,275 / 5,000
+1 Water: 130/80oz
(0) Skip the carby options
Drumsticks Earned: 4/7
Monday, 11/2:
+1 Carbs: 16/30g
+1 Logged Food
+1 Weigh-in: 145.2 (+)
+1 Exercise: Parking Far Away, Foundation Poses
(0) Steps: 3,769 / 5,000
+1 Water: 127/80oz
(0) Skip the carby options - nope, actually I ate a handful of Frito's corn chips that my husband was having. Womp womp. I asked him not to let me have the first chip in the future.
Drumsticks Earned: 5/7
Tuesday, 11/3:
+1 Carbs: 19/30g
+1 Logged Food
+1 Weigh-in: 145.2 (nc)
+1 Exercise: Foundation Poses, 10 Push-ups, 15 sec plank
(0) Steps: 4,312 / 5,000 (no idea how I got more than Monday)
+1 Water: 89/80oz
+1 Skip the carby options: Screw you, tempty-face Frito's!!
Drumsticks Earned: 6/7
Wednesday, 11/4:
+1 Carbs: 8/30g
+1 Logged Food
+1 Weigh-in: 144.6 (-)
+1 Exercise: Foundation Poses, 20 Push-ups, 30 sec plank, Chiro Exercises, parking far away
+1 Steps: 7,833 / 5,000 (had some manic energy to burn off)
+1 Water: 103/80oz
+1 Skip the carby options: picked plain dark chocolate powder instead of the truvia hot chocolate mix
Drumsticks Earned: 7/7 (BOOM)
Thursday, 11/5:
+1 Carbs: 11/30g
+1 Logged Food
+1 Weigh-in: 144.2 (-)
+1 Exercise: Foundation Poses, parking far away
+1 Steps: 7,139 / 5,000
+1 Water: 90/80oz
+1 Skip the carby options: skipped a lot of everything!
Drumsticks Earned: 7/7
Friday, 11/6:
+1 Carbs: 7/30g
+1 Logged Food
+1 Weigh-in: 143.6 (-) This is the FIRST time I feel like 143 is a legit scale report. Unfortunately it didn't last...
+1 Exercise: Foundation Poses, Chiro exercises, push ups, planking, parking far away
+1 Steps: 5,038 / 5,000
+1 Water: 86/80oz
+1 Skip the carby options: I took a very tiny portion of creamed spinach and a couple pickle slices just to combat some dry pork. :P
Drumsticks Earned: 7/7
Saturday, 11/7:
(0) Carbs: 49/30g
+1 Logged Food
+1 Weigh-in: 145.2 (+)
+1 Exercise: Foundation Poses, Chiro exercises, parking far away
(0) Steps: 4,802 / 5,000
(0) Water: 76/80oz
(0) Skip the carby options: I had tacos.
And I learned that crunchy corn anything is a big trigger for me. I don't know my actual carb count for sure because the restaurant had no nutritional information, so I based it off Chipotle's recipe.
Drumsticks Earned: 3/7
Sunday, 11/8:
(0) Carbs: 33/30g
+1 Logged Food
+1 Weigh-in: 145.4 (+)
+1 Exercise: Foundation Poses, Chiro exercises, parking far away
+1 Steps: 5,132 / 5,000
(0) Water: 76/80oz
(0) Skip the carby options: I planned to have coconut macaroons for my mom's 1 month ketoversary. I didn't plan to have all those zoodles with dinner...
Drumsticks Earned: 4/7
Holiday Drumsticks of November:
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The xylitol in the macaroons (I'm assuming that was the issue) made me SO sick. I will be avoiding the sweet-replacements in the future, and try to use just stevia where I can (there's the pumpkin cheesecake I wanted to serve at thanksgiving). I could also have just had an upset stomach from dehydration, too much coffee, and extra carbs.
Either way, trying to go pure carnivore this week. First test: tonight I'm making butternut squash for everyone else.0 -
glossbones wrote: »The xylitol in the macaroons (I'm assuming that was the issue) made me SO sick. I will be avoiding the sweet-replacements in the future, and try to use just stevia where I can (there's the pumpkin cheesecake I wanted to serve at thanksgiving). I could also have just had an upset stomach from dehydration, too much coffee, and extra carbs.
Either way, trying to go pure carnivore this week. First test: tonight I'm making butternut squash for everyone else.
Good luck.
And sorry about the tummy upset. My stomach was a little pissed at me over Saturday. Gluten AND sugar. I deserved that for sure.
I haven't really tested myself on sugar alcohols. I'm ok with liquid sucralose and stevia. My stomach is fine with aspartame and ace K, but there's something wonky going on with my response to it in diet soda. I wouldn't be surprised if it's an insulin response or something.
Has anyone here actually made a cheesecake that was really good? I'm wanting to make something for MIL and me for Thanksgiving. I don't have a spring-form pan, though. Hmmm... I have a chocolate no-bake one I have made before.... Just thinking out loud I guess. I really want to stay on-plan for Thanksgiving. I'll be bringing Deviled Eggs. That's my "thing." I'm thinking of a green bean casserole and a mock-stuffing in small servings. Maybe a gravy...
Isn't that the truth!stillonamission wrote: »
It is so much easier to be 'good' during the week than on weekends!
Anyways...
Sun, 11/9:
Water: 80/80oz
Electrolytes Good:
Logged Food:
Exercise as Planned?: 45 min walk
At or Under Carb Level: 17/30g net
At or Under Calorie Limit: Yup!
Planned Day Ahead: Yes!
7/7
November Drumsticks of Meatiness Collected!
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11.9 New week:
Start weight 11/1/15: 151
CW: 149
Goal weight for Nov: 146.
Finally below 150!
Sunday, 11/8:
Water: OK
Logged Food: Yes. (this morning)
Exercise as Planned?: Done - walking/jog.
At or Under Carb Level: 8/20g net
At or Under Calorie Limit: Yes
Planned Day Ahead: Yes, cooked for the weekly lunches. Fridge full of good stuff. 0 -
Ok, November goals:
1. Under 30 total carbs daily
2. Run 3+ times a week, with at least two interval runs
3. Pre-planned meals with restaurant food only twice a week
4. Restrict my shopping to 1X week large shopping trip and 2 small trips through the week
Lets do this!
1. Screwed up big time on Saturday and Sunday.
2. Yes, ran my physical fitness test on Saturday and put a good start to today by running two miles this morning.
3. Yes... ish. Had restaurant food Saturday and Sunday. It was bad.
4. Didn't get my Costco trip in on Sunday. I will be going to the store tonight for fresh veggies, and hope the meat that's in the fridge will last.0 -
petunia773 wrote: »petunia773 wrote: »petunia773 wrote: »petunia773 wrote: »petunia773 wrote: »I'll play along for November. I'm still fairly new to this WOE (this time around at least) and I feel I need to hold myself accountable and hopefully by posting my goals I can do that:
I'm starting today 11/2/15
1. Hit 10,000 steps on my FitBit, either through normal walking or on my treadmill 10,176
2. Stay under 35 grams of carbs (net) 24
3. Stay under 1300 calories 1393
4. Lose 5 pounds this month and then get under 200 lbs. by the end of the year. Currently 207.8 will weigh when i wake up
5. Log EVERYTHING that goes in to my mouth Yes
6. Pre-plan weekday lunches to avoid the cafeteria or fast food Yes-made salads for next 3 days
I plan to check in daily.
GOOD LUCK to everyone participating.
see results above
11/3/2015
1. Hit 10,000 steps on my FitBit, either through normal walking or on my treadmill 12035
2. Stay under 35 grams of carbs (net) 13
3. Stay under 1300 calories 1271
4. Lose 5 pounds this month and then get under 200 lbs. by the end of the year. Currently 207.8
5. Log EVERYTHING that goes in to my mouth yes
6. Pre-plan weekday lunches to avoid the cafeteria or fast food yes
11/4/2015
1. Hit 10,000 steps on my FitBit, either through normal walking or on my treadmill - yes 10070
2. Stay under 35 grams of carbs (net) - Yes, probably, not sure-see #3
3. Stay under 1300 calories - Not sure, ate out last night and have no idea how many calories were in the 17 battered/deep fried shrimp I ate.
4. Lose 5 pounds this month and then get under 200 lbs. by the end of the year. Currently 207.8 206.4
5. Log EVERYTHING that goes in to my mouth - nope because I didn't know how much to log for last night
6. Pre-plan weekday lunches to avoid the cafeteria or fast food - Yes - eating #3 salad I made Monday night.
7. Continue C25K-completed day 1/week 1 tonight. - Did not last night but plan to tonight.
11/5/2015
1. Hit 10,000 steps on my FitBit, either through normal walking or on my treadmill Yes 13668
2. Stay under 35 grams of carbs (net) 14
3. Stay under 1300 calories without eating back FitBit adjusted exercise calories 1148
4. Lose 5 pounds this month and then get under 200 lbs. by the end of the year. Currently 206.4 (-1.4)
5. Log EVERYTHING that goes in to my mouth yes
6. Pre-plan weekday lunches to avoid the cafeteria or fast food yes
7. Continue C25K yes completed week 1/day 2
11/6/15
1. Hit 10,000 steps on my FitBit, either through normal walking or on my treadmill Nope 8445
2. Stay under 35 grams of carbs (net) Don't know - had pizza after football game and didn't log it
3. Stay under 1300 calories without eating back FitBit adjusted exercise calories Don't know - had pizza after football game and didn't log it
4. Lose 5 pounds this month and then get under 200 lbs. by the end of the year. Currently 206.4 (-1.4)
5. Log EVERYTHING that goes in to my mouth Nope, see 2 & 3
6. Pre-plan weekday lunches to avoid the cafeteria or fast food N/A - weekend
7. Continue C25K
11/7/15
1. Hit 10,000 steps on my FitBit, either through normal walking or on my treadmill Nope 9419 but so close
2. Stay under 35 grams of carbs (net) - Did not log all my foot & had Chinese buffet for supper
3. Stay under 1300 calories without eating back FitBit adjusted exercise calories - Did not log all my foot & had Chinese buffet for supper
4. Lose 5 pounds this month and then get under 200 lbs. by the end of the year. Currently 205.2 (-2.6)
5. Log EVERYTHING that goes in to my mouth - Did not log all my foot & had Chinese buffet for supper
6. Pre-plan weekday lunches to avoid the cafeteria or fast food - N/A - weekend
7. Continue C25K
11/8/15
1. Hit 10,000 steps on my FitBit, either through normal walking or on my treadmill - YES!!! 16191 thanks to mowing lawn AND C25K!
2. Stay under 35 grams of carbs (net) 23 net carbs
3. Stay under 1300 calories without eating back FitBit adjusted exercise calories 1430 (862 exercise calories)
4. Lose 5 pounds this month and then get under 200 lbs. by the end of the year. Currently ~207 - Chinese food from Saturday night was NOT a smart idea (-1.4)
5. Log EVERYTHING that goes in to my mouth - Yes!
6. Pre-plan weekday lunches to avoid the cafeteria or fast food - Yes, made two different low-carb meals today and have leftovers for lunches
7. Continue C25K - Completed Day 3, Week 1
11/9/15
1. Hit 10,000 steps on my FitBit, either through normal walking or on my treadmill
2. Stay under 35 grams of carbs (net)
3. Stay under 1300 calories without eating back FitBit adjusted exercise calories
4. Lose 5 pounds this month and then get under 200 lbs. by the end of the year. Currently ~207 - Chinese food from Saturday night was NOT a smart idea (-1.4)
5. Log EVERYTHING that goes in to my mouth
6. Pre-plan weekday lunches to avoid the cafeteria or fast food
7. Continue C25K0 -
stillonamission wrote: »Last week's check in. - I haven't been at a computer, and it is way to hard to do this on my phone!
Thursday 11/5
Water: 80/80oz
Logged Food: √
Exercise: √
Carbs: √
Calorie Limit: √
Planned Day Ahead: √
Friday 11/6
Water: 80/80oz
Logged Food: √
Exercise: √
Carbs: √
Calorie Limit: √
Planned Day Ahead: √
Saturday 11/7
Water: 48/80oz
Logged Food: √
Exercise:√
Carbs: √
Calorie Limit: Over!
Planned Day Ahead: √
Sunday 11/8
Water: 48/80oz
Logged Food: √
Exercise: √
Carbs: Over by 10!
Calorie Limit: Over by alot!
Planned Day Ahead: √
It is so much easier to be 'good' during the week than on weekends!
^^^The bolded is me!!!0 -
Wanted to check in here. I have been able to keep the leg cramps under control after the one day of slipping and forgetting my sodium. Keeping carbs (20) and calories (1600) at, or below, goal.
My reluctance to set a weight loss goal has proven true. The scale finally got back to my lowest (194.4) then two days later (202). There isn't a logical reason for this, but I sure hope the reason is revealed once I do begin to lose pounds again. This is why my motivation isn't based on that stupid scale (I can't let it be since its let me down). If I had, I wouldn't be here. The inches lost and the health I have gained from this woe is greater than what that scale can do to me!
I haven't logged my food since last week. I don't like not having a diary to show others when it's needed. I'm working on getting my routine figured out, after returning to work. There's no way to fit in any mfp while at work, at all. I may just pre-log everything the night before because I do like having an active food log. Will get this figured out and will keep on trucking!
You all inspire me!0 -
This is day 8 for me since starting keto. I lost 3.8 lbs as of the first week but this morning I'm down another 1.8 now that TOM is winding down! So 5.6 lbs gone in the first 8 days.
Yesterday I kept my calories under and had 21gm net carbs.
Wasn't able to run b/c of the pouring rain but looks like I'll be able to go out today.
Overall, I am really happy with keto so far. I have fewer struggles with hunger and cravings than I did on Dukan (even my modified Dukan that was a bit higher fat than the strict plan). It hasn't been that hard to stick to, but I haven't gone out and about that much. I did have "cheats" on both Saturday and Sunday but I have a better plan for those situations in the future. I was already struggling with fatigue and poor stamina so I don't know if I can blame it on keto.
I've had some headaches but appreciate the advice to keep an eye on my sodium intake and electrolytes. My cardiologist wanted me to bump up my sodium anyway since my BP runs low and I have a vasovagal response so I have issues with dizziness and starting to black out at times. (The latter has only happened twice but that's why I got sent to a cardiologist.)0 -
baconslave wrote: »Has anyone here actually made a cheesecake that was really good? I'm wanting to make something for MIL and me for Thanksgiving. I don't have a spring-form pan, though. Hmmm... I have a chocolate no-bake one I have made before.... Just thinking out loud I guess. I really want to stay on-plan for Thanksgiving. I'll be bringing Deviled Eggs. That's my "thing." I'm thinking of a green bean casserole and a mock-stuffing in small servings. Maybe a gravy...
We really enjoyed this one! Made it twice in one month (two birthdays)!
https://recipes.sparkpeople.com/recipe-detail.asp?recipe=2159564
And we got this spring-form pan on Amazon...
http://www.amazon.com/gp/product/B00NKUA64C
Do we have a week 2 thread yet? I haven't been able to spot it.0 -
November Goals:
1. Review basics and get back to following more carefully
2. 10,000 steps per day (work days); 5,000 steps per day (weekend)
3. Keep at around 40 net carbs per day
4. Log Food Daily
5. Additional exercise at least 3 times a week (yoga, weight lifting, biking)
11/01 - didn't get my steps or track my food so I'm going to say nil for the day just to be honest
11/02 - Also didn't track my food (was so busy all day long) but I did get in my 10,000 steps and did some yoga!
11/03 - Great day. I got in my steps, did some weight lifting, tracked my food and was under 40 net grams of crabs.
11/04 - Another great day - got my steps in, did yoga, tracked my food and under 40 net carbs.
11/05 - a repeat of yesterday!!
11/06 - 11/08: Weekend went pretty well. I was very low on calories and good on carbs but only one day I didn't get to 5,000 steps. (I wasn't feeling very well). But overall my weekend was much better than ones in the past!
11/09 - Great day and I did yoga as well!!0 -
glossbones wrote: »baconslave wrote: »Has anyone here actually made a cheesecake that was really good? I'm wanting to make something for MIL and me for Thanksgiving. I don't have a spring-form pan, though. Hmmm... I have a chocolate no-bake one I have made before.... Just thinking out loud I guess. I really want to stay on-plan for Thanksgiving. I'll be bringing Deviled Eggs. That's my "thing." I'm thinking of a green bean casserole and a mock-stuffing in small servings. Maybe a gravy...
We really enjoyed this one! Made it twice in one month (two birthdays)!
https://recipes.sparkpeople.com/recipe-detail.asp?recipe=2159564
And we got this spring-form pan on Amazon...
http://www.amazon.com/gp/product/B00NKUA64C
Do we have a week 2 thread yet? I haven't been able to spot it.
Thanks. An no because I spaced and forgot that Monday was the beginning of the new week. I seriously need to get more sleep. It will be up in a few min.0 -
Yesterday's goals met.
Calories: under goal
Carbs: under goal
IF 18:6: yup
Fitbit steps: over 12000!
Workout at the gym (lifting) this morning @ 6 am (fasting): yup.0 -
11/6-11/8
1. Stay under 30 net most days- 3 checks
2. Meal planning for each day-1 check
3. Pay more attention to hydration-1 check
4. Get in some physical activity daily. Start a bodyweight routine and work on decluttering my house. 2 checks
5. Read daily-3 checks
10/15
This was a hard few days as we had an illness/death in the family. Meal planning and hydration fell by the wayside.0 -
11/6-11/8
1. Stay under 30 net most days- 3 checks
2. Meal planning for each day-1 check
3. Pay more attention to hydration-1 check
4. Get in some physical activity daily. Start a bodyweight routine and work on decluttering my house. 2 checks
5. Read daily-3 checks
10/15
This was a hard few days as we had an illness/death in the family. Meal planning and hydration fell by the wayside.
Sending hugs. A lot of friends seem to be struggling lately...0 -
My Week One:
Carb goal met 2 times
Exercise goal met 2 times
Water didn't meet goal.
Not a great week but week two is looking much better.0
This discussion has been closed.