Keto/LC 4 Week Challenge April 23rd - May 20th
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KetoneKaren wrote: »1,450kcal/28g net carbs/108g fat/97g protein/7g fiber
A little over in carbs and calories, but all in all good day. Still in ketosis.
Karen in Virginia
You're doing fantastic!1 -
Good evening. Today was a pretty good day I stayed within my macros. I'm feeling really good about this process. I just feel like my weight loss is being a little slower than what it has been previously. I'm not going to lose faith and I'm just going to keep on going forward.2
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Great attitude, Chena83!1
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Oh MY Gosh! You look fantastic for 65! I wanna grow up and be like you.bannierooster wrote: »Or could it be my age (65)? Thanks again.
Power washed my house and cleaned out the flower bed, replanting it and digging out an old rose bush that just grew and grew and drove me crazy. I went over in calories (I always go over in calories boo...) but am only 2 net grams of carb over so I didn't do too badly. I'm betting I'm still in Ketosis but ran out of strips.
Dr. appt. tomorrow. Thyroid check. I'm hoping that maybe my thyroid has kicked into gear but I was only on a keto diet for 2 weeks when I had my blood drawn. The appointment really is for my poison sumac reaction... still itchy after 3 weeks.
My husband has decided he loves Lemon Cloud Fat Bombs. I just now need to make them in Key Lime. He'll love me forever if I do. lol
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Marcelyn - can you post the recipe? They sound delicious!0
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bannierooster wrote: »So I have packed the macadamia nuts and am encouraged by all your suggestions for traveling. Thank you everyone!!
Another question for all you pros: I lost 12.5 pounds from March 30 to April 23 but have only lost 1 more pound since then. My macros are on track every day and am doing yoga, zumba, and swimming 2x week. Is this normal? While I was recently diagnosed Diabetic, I am not on medication yet as my doctor agreed to let me try and get sugar numbers down by diet & exercise. Or could it be my age (65)? Thanks again.
@bannierooster - Your weight loss is completely on schedule. Remember, the first "whoosh" of weight is all the stored water your body no longer needs to process carbs. Then, generally, we have a small regain as the body levels out, figuring out how much water we really need to hold in. Then the fat burns start. For me, generally when the scale was moving, the measuring tape was not. When the measuring tape was moving, the scale was not.
So, be absolutely sure you're taking solid measurements, pictures, and using the scale. A good friend here found out when she thought she wasn't losing anything that she'd actually lost a couple inches AROUND HER RIB CAGE. I mean, who would have thought to measure there?! Remember, too, to step back and look at averages.
Despite the likely lack of hormone cycle that's obvious, most women tend to lose within that cycle. Many ladies "seem" to lose NOTHING, then have a whoosh after the last week of the cycle. The less weight you have to lose, the slower it goes. The longer you do it, the more chances to slow down.
Another reason many of us lose big at first is that we cut our calories drastically. So while our metabolism is still kicking as if the calories were higher, we burn more. Then, as our metabolism slows down to match our caloric intake, the weekly losses slow. So, please check your caloric intake - make sure it isn't too low. Consider calorie cycling, too - where you have 1-2 days a week where you intentionally increase your calories a bit (usually 500 or so, with 100 or so few on the "low" days or some similar shift) to keep mixing things up and keep that metabolism churning and guessing - because the body wants to get complacent and to a state of level. It's human nature. It just generally tries to push up to the heaviest weight, because it knows how to hold steady THERE...1 -
Remember, everyone, the slower you lose your weight, the more likely it is that you'll keep it off for longer/life - AND the more chances your skin has to maintain it's elasticity and shrink with you!3
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Day 12/28 good morning everyone! Hope everyone is doing well with this challenge. Almost halfway there! The weekend is fast approaching. Hopefully you have mentally and physically equipped yourself to fight any temptation that might happening this weekend.
Suggestion for today is to mentally prepare yourself for what you would do at a special event you might be attending this weekend. Any treats or suggestions from people that have been at this for a while would be helpful! Mother's Day is coming up and lots of graduations. Usually all centered around food. Mentally I prepped by thinking about what food choices I will make and physically I bring snacks in my car with me or a keto type food to share.
Have a great day everyone!
Mary0 -
Well I binged today. On fat, but still it was a binge. Totally stress driven. I am a moderator on a neighborhood site and it has gotten ugly. Everyone wants me to do something different and I'm being hit with screams of censorship (even though the posts do not adhere to the guidelines) and screams of "you don't care". And I'm the one that takes the heat because I'm the moderator. *sigh* THIS is why I left Facebook eight years ago and never looked back. Gonna go the same way with this site if it continues.
So.... macadamia nuts en masse..... and two chocolate almond fat bombs. I am stuffed. And want to eat more. I have to learn to handle stress better. I'm good at handling stress in my family and physical, and stuff that has to do with me but it's when others involve me. I'm just not good at it.0 -
Well I binged today. On fat, but still it was a binge. Totally stress driven. I am a moderator on a neighborhood site and it has gotten ugly. Everyone wants me to do something different and I'm being hit with screams of censorship (even though the posts do not adhere to the guidelines) and screams of "you don't care". And I'm the one that takes the heat because I'm the moderator. *sigh* THIS is why I left Facebook eight years ago and never looked back. Gonna go the same way with this site if it continues.
So.... macadamia nuts en masse..... and two chocolate almond fat bombs. I am stuffed. And want to eat more. I have to learn to handle stress better. I'm good at handling stress in my family and physical, and stuff that has to do with me but it's when others involve me. I'm just not good at it.
Sorry you feel so stressed out! Drink more water! Brush your teeth. It will pass!0 -
Hey I'm still alive, thanks for the accountability.
JK, I've been super busy around the house, shop and yard. Doing great today, I lowered fiber and am raising protein. It fills me better.
I'm doing well with calories and carbs. Nothing much else to add here...4 -
I hit a milestone today - I have lost 50 lbs since Sept 2016. I weighed 125.4 this morning. Lost 3.3 lbs s far on this challenge. With 1 more lost lb I will move out of the "overweight" category.
I am fasting today - nothing to eat since 7 last night. Not by choice, I have a colonoscopy scheduled tomorrow morning. I am really surprised that I am not starving. I have only had water today. Curious what I will weigh in the morning.
This weekend is 2 days at Off the Rails country music festival. My plan is to pack an ice chest and stay on plan.
Cathy
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1608 calories (yikes!),24 net carbs,112 fat, 100 protein.
Still chugging away on the exercise bike-- 30 min.
Had a munchy day today. I know it was all mental hunger, but.... argh! Confessions of an emotional eater.2 -
Cathy - congratulations! You are doing amazing! Good luck tomorrow!1
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Kendall - you can do it! Stop, and refocus!0
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fanncy0626 wrote: »Day 12/28 good morning everyone! Hope everyone is doing well with this challenge. Almost halfway there! The weekend is fast approaching. Hopefully you have mentally and physically equipped yourself to fight any temptation that might happening this weekend.
Suggestion for today is to mentally prepare yourself for what you would do at a special event you might be attending this weekend. Any treats or suggestions from people that have been at this for a while would be helpful! Mother's Day is coming up and lots of graduations. Usually all centered around food. Mentally I prepped by thinking about what food choices I will make and physically I bring snacks in my car with me or a keto type food to share.
Have a great day everyone!
Mary
Right on time. This weekend in another soccer tournament. This one will be out of town. I nees to meal prep for the whole weekend. Any quick recipes you can suggest?
Today was good. I am excited that I am increasing my water each week. For the last 2 days I have drank 82 oz or more. Yay!0 -
KnitorMiss, thank you so much for the information and encouragement!
Marcelyn, you are too kind! 65 is quite a milestone and I am sure you will be gorgeous
when you get there!
Cathy, Oh My Goodness!!! Way to go!!
Mary, thanks for giving the daily goals and keeping us all on track!
After my trip, I plan to make my first fat bombs and am really looking forward.
I will miss keeping up with you guys this weekend! Take care!0 -
well being friday here in Aus i have been doing Keto for 10 days now, I have lost 2kg over that time, keeping carbs under 20g Total carbs each day.. not craving to much lately and only drink 1 or 2 days a week now (vodka and sugar free soft drink)....
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fanncy0626 wrote: »Day 12/28 good morning everyone! Hope everyone is doing well with this challenge. Almost halfway there! The weekend is fast approaching. Hopefully you have mentally and physically equipped yourself to fight any temptation that might happening this weekend.
Suggestion for today is to mentally prepare yourself for what you would do at a special event you might be attending this weekend. Any treats or suggestions from people that have been at this for a while would be helpful! Mother's Day is coming up and lots of graduations. Usually all centered around food. Mentally I prepped by thinking about what food choices I will make and physically I bring snacks in my car with me or a keto type food to share.
Have a great day everyone!
Mary
Right on time. This weekend in another soccer tournament. This one will be out of town. I nees to meal prep for the whole weekend. Any quick recipes you can suggest?
Today was good. I am excited that I am increasing my water each week. For the last 2 days I have drank 82 oz or more. Yay!
I usually cut up some type of meat, boiled eggs, nut butter or ranch with veggies, macadamia nuts, almonds, cheese crisps, fat bombs...if I eat out I check menus, steak, naked ribs and wings bacon cheese burger on lettuce...
Great job on the water intake!bannierooster wrote: »After my trip, I plan to make my first fat bombs and am really looking forward.
I will miss keeping up with you guys this weekend! Take care!
Have a great weekend and enjoy your fat bombs.1 -
Can't believe how great I feel with Keto! My workout today was awesome and I was able to jog on the treadmill nonstop for a mile then do intervals for another 1.5 miles all while feeling great! The shocker was that I wasn't too wiped out to get on the stair master for 10 minutes and do some ab work1
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Lemon Cloud Fat Bombs
4 tbsp butter
4 tbsp virgin coconut oil
2oz cream cheese
4 tbsp heavy cream
1 lemon, squeezed
1 tsp lemon extract (optional, can also sub vanilla)
sweetener to taste
Ice cube tray OR silicone mold (NOTE: the little paper cups will not work for this version- the batter is much thinner/more liquid and will seep through paper liners. Foil liners would work ok, but the paper ones will leave you with a very messy freezer!)
Start with the cream cheese, heating in short bursts in the microwave. Add butter and coconut oil and whisk until blended. Add cream last and whisk.
Squeeze in lemon. Add your extract now if you want to. I have used True Lemon instead of extract but done it both ways.
Sweeten to taste. Start slow. I used 4 packets of Splenda
Carefully pour into your tray and balance in your freezer overnight. Remember: if you use liners they need to be foil or silicone, paper will be a mess.
Pop out of the trays and put in a baggie. Store in the freezer.
My recipe/ingredients come out to:
88 calories per bomb
9 g fat
1 g carbs
0 fiber
0 protein
Scan in your own ingredients as different cream cheeses have different values.
I'm going to try it with key lime next....3 -
Marcelyn - thanks for the recipe! I am going to have to try those! They sound delicious!
@mznik114 i'm glad that you found that with eating Keto you have energy to do your workouts!1 -
Day 13/28 hello everyone! It sounds like people are focused on their eating plan and exercise. I find that I do eat the same things week after week but I was like that even when I wasn't eating Keto. I am going to challenge myself to try a new recipe this weekend.
Suggestion for today is to expand on yesterday's suggestion of getting ready for this weekend. Friday night and Saturday nights are generally difficult because of alcohol. I usually just go without. However, I have had my normal Colorado bulldog with diet Coke which to me is horrible so can limit that to one or none very easily! Prep snacks for road trips… Making a keto dish to share at a get together so for sure you have something to eat! Share your strategies here for others to learn from!
Have a great day!
Mary0 -
Lemon Cloud Fat Bombs
4 tbsp butter
4 tbsp virgin coconut oil
2oz cream cheese
4 tbsp heavy cream
1 lemon, squeezed
1 tsp lemon extract (optional, can also sub vanilla)
sweetener to taste
Ice cube tray OR silicone mold (NOTE: the little paper cups will not work for this version- the batter is much thinner/more liquid and will seep through paper liners. Foil liners would work ok, but the paper ones will leave you with a very messy freezer!)
Start with the cream cheese, heating in short bursts in the microwave. Add butter and coconut oil and whisk until blended. Add cream last and whisk.
Squeeze in lemon. Add your extract now if you want to. I have used True Lemon instead of extract but done it both ways.
Sweeten to taste. Start slow. I used 4 packets of Splenda
Carefully pour into your tray and balance in your freezer overnight. Remember: if you use liners they need to be foil or silicone, paper will be a mess.
Pop out of the trays and put in a baggie. Store in the freezer.
My recipe/ingredients come out to:
88 calories per bomb
9 g fat
1 g carbs
0 fiber
0 protein
Scan in your own ingredients as different cream cheeses have different values.
I'm going to try it with key lime next....
These are like a cross between my two favorite fat bombs.... Genaw's cream cheese clouds and my own traditional recipe I made. Haven't in AGES... Maybe this is the sign I should again. Guy and I both wanted ice cream last night, but instead with both ate jello fat bombs (more like creamy custard style yogurt)...it was a nice change of pace. Definitely satisfied.1 -
KnitOrMiss wrote: »Lemon Cloud Fat Bombs
4 tbsp butter
4 tbsp virgin coconut oil
2oz cream cheese
4 tbsp heavy cream
1 lemon, squeezed
1 tsp lemon extract (optional, can also sub vanilla)
sweetener to taste
Ice cube tray OR silicone mold (NOTE: the little paper cups will not work for this version- the batter is much thinner/more liquid and will seep through paper liners. Foil liners would work ok, but the paper ones will leave you with a very messy freezer!)
Start with the cream cheese, heating in short bursts in the microwave. Add butter and coconut oil and whisk until blended. Add cream last and whisk.
Squeeze in lemon. Add your extract now if you want to. I have used True Lemon instead of extract but done it both ways.
Sweeten to taste. Start slow. I used 4 packets of Splenda
Carefully pour into your tray and balance in your freezer overnight. Remember: if you use liners they need to be foil or silicone, paper will be a mess.
Pop out of the trays and put in a baggie. Store in the freezer.
My recipe/ingredients come out to:
88 calories per bomb
9 g fat
1 g carbs
0 fiber
0 protein
Scan in your own ingredients as different cream cheeses have different values.
I'm going to try it with key lime next....
These are like a cross between my two favorite fat bombs.... Genaw's cream cheese clouds and my own traditional recipe I made. Haven't in AGES... Maybe this is the sign I should again. Guy and I both wanted ice cream last night, but instead with both ate jello fat bombs (more like creamy custard style yogurt)...it was a nice change of pace. Definitely satisfied.
OK! Now I need that recipe as well if you don't mind sharing!1 -
Sure, it's on my blog here. I'll go snag the link. My knock off Olive Garden Zuppa Toscana is pretty good, too!
Jello Fat Bombs: http://www.myfitnesspal.com/blog/KnitOrMiss/view/recipe-jello-fat-bombs-731743
P.S. this last time, I made them with half almond milk, half heavy cream because I only had one carton. I added an extra packet of jello, and they're just as good!
I'd dial back the water just a titch if you do it, because as they sit, they do get a little runny...
Here's the most basic fat bomb I started with - cream cheese clouds - http://www.myfitnesspal.com/blog/KnitOrMiss/view/cream-cheese-clouds-recipe-728462
Here's the soup recipe: http://www.myfitnesspal.com/blog/KnitOrMiss/view/copycat-olive-garden-zuppa-toscana-soup-recipe-739915
I even went back and tried the real thing about a year later, and OMG, this version is so much more flavorful and satisfying! Makes me wonder what my tastebuds used to think! LOL
Here are some coffee/tea variations that are more like a latte, etc. Even directions for how to do it frozen: http://www.myfitnesspal.com/blog/KnitOrMiss/view/primal-egg-coffee-tea-744092
Here was one I did about a diary dump/ideas to stay keto: http://www.myfitnesspal.com/blog/KnitOrMiss/view/partial-diary-info-kinda-751856
I'm sure I have more links stashed somewhere...4 -
Carly thanks for the links to the recipes! I will try one of those on Sunday as my new recipe for the week!2
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Wow, great links and recipes! Love it. The support here in this group is REAL and pertinent to our goals of being healthier. I like it!2
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@Marcelynh - There are a lot of the mental side of things on there, too, particularly in mid-2015 through 2016... I figured out a while back that if I got my mind right, the body couldn't help but follow!2
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Thanks for sharing everyone! As I'm a "newbie" I so appreciate hearing everyone's ups and downs. I was wondering if I could get some comments on my plan from some of the long time keto members on this challenge. I'm 55 and have about another 20lbs to lose. I was always a low carb person but this past Holiday Season I put on weight that would not budge with normal low carb protocol, so I have switched to keto. In January I started having horrendous hot flashes; I was averaging 3 hrs of sleep a night. One month ago I started on a low dose HRT and I feel a million times better. Any other women out there in the same boat? I know the hormonal fluctuations with menopause throw a huge curve ball into weight loss, and have heard Keto is the ONLY way to go to help with body fat and overall wellness through this rollercoaster. My weight loss has been very slow (only 2 lbs down in this challange thus far) still but I'm feeling good and assuming that my body is just very slow to react to change. I've been tweaking things daily to try and find the right macros for me. Keto strips are registering deep purple as of yesterday, but was up a pound this morning I know keto strips aren't the most accurate but I don't think I'll go the finger prick route LOL. Thank you so much for any thoughts or comments!
From Keto App macro calculator: ( Me: 55 yrs female, moderate exercise, 5'3", body fat currently 34%) I tried to go lower on calories at 1200 but was going over and feeling guilty every day, so went to 1400 as suggested.
1402 Calories
4% Carbs/15g
78% Fat/118g
20% Protein/70g0
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