Keto/LC 4 Week Challenge April 23rd - May 20th
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Day 23/28 I hope everybody enjoyed Mother's Day yesterday! I know some people had some treats that they would not have normally had and that is OK! We need to celebrate our lives with the people that we love.
Suggestion for today is to stay strong even if the weekend wasn't stellar get right back on your program and figure out how to make this week the best week ever!0 -
Back home and away from all tempting New Mexican green chili! lol
I'm actually quiet bloated from the carbs that I did have so a short fast is definitely what I'm doing today. I don't even have a desire to eat. Drinking tons of water though because that desert just dries me out and I don't drink enough water while there. Got up and went walking and now to hit the day with gusto.
Our last week of the challenge and I have to admit this has been great. The support here from all of you is amazing. Links and helps and tons of information that I desperately needed. Thanks!3 -
Definately slipped over this weekend, from keto to low carb. Not a traumatic slip, and it was definately a partner in crime to a series of 4 distressing events. still not able to separate the fuel vs comfort aspect, but as far as damage control...low carb is way better than all out binge. So, I actually feel good about that.
This week looks to be a busy one, that I am grateful for, and only a couple stressors on the horizon. Hoping to stay the keto course and find alternative comfort solutions in advance.
Really would be good to get down to my goal weight soon. My confidence levels could use a boost, and I like my body better at that weight; although, strangely, I dont hate where I am now.3 -
Sounds like everyone had a great Mothers Day! I stayed the course having pulled pork with a delicious sugar free/ 2 carbs per serving bbq sauce on Sat (while everyone else ate lasagne, I might add.) Yesterday I had Fat head pizza with mild Italian sausage and onion. Yummy! I came close to asking to go out for a soft serve custard cone, but had fat bombs instead. Go me!3
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Yay!!!! Hit my protien today. Soooo happy. Completed SL 5X5 today. Am I supposed to feel my squats in the inner thigh?2
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Yay!!!! Hit my protien today. Soooo happy. Completed SL 5X5 today. Am I supposed to feel my squats in the inner thigh?
I feel my squats in my butt and quads. Not too often in my inner thigh unless I'm doing sumo squats. Sumos (wider stance) get the inner thigh more so depending upon your stance, I suppose you can feel them in the inner thigh.
Wow, I'm helpful aren't I. lol 1 -
After a weekend not so great adherence, I'm back to small levels on the ketostix. Whew. Good.
Got in an hour of yoga. Plus two dance nights earlier this week.Very happy with activity level so far this week. If I can sustain 3 activity sessions like that weekly, I'd be thrilled. I have been shooting for some daily activities, but so far that just doesn't seem to happen. I'm glad that this much is happening, though. That is a big improvement.1 -
Prelogged my food today to avoid "carb creep". Feeling relieved not to have to think about it for the rest of the day. 2 -
@elize7 yeah for purple! Excellent activity levels! You should be happy with your changes and they will pay off!
@KetoneKaren I've heard of carb creep but don't know what that means??? Great job pre-logging! That really helps me.1 -
Day 24/28 I looked up what carb creep is and doing what we are doing is a good way to keep that from happening. With this challenge we looked at the amount of carbs that we wanted to take in daily. So we are focusing on that as a goal for these four weeks. The article that I read said that starting over it's a good way to stop carb creep. Be aware that it can happen slowly before you know it you are taking in a lot more carbs then you want to. There are hidden carbs in foods such as heavy cream which is less than 1 g of carbs so it is not recorded on the nutritional chart and if you have 2 tablespoons you have over 1 g of carbs and that can add up quickly.
Suggestion for today this is a good article to read. It explains what we should be aware of with carb creep.
https://www.verywell.com/how-to-avoid-carb-creep-2242091
Being aware will help to stop this from happening! Thanks Karen for the heads up!
Make it a great day!
Mary1 -
Macadamia nuts = carb creep
At least for me it does. I just don't want to stop. SO.... I am proactive in controlling my portion when it comes to macadamia nuts. I prepackage 1 serving size and then grab one of those packages instead of a handful, which always ends up being 1 1/2 or 2 servings if I take time to measure it.
Good article.1 -
Day 25/28 I can't believe we only have 4 days left! After this challenge we should be embedded in this way of eating. Plenty of eggs and bacon to go around! I myself cannot believe how eating this way melts the fat off of my body! I can actually see the difference from day to day. I am excited to take my measurements tomorrow.
Suggestion for today is to look to the finish line! Make this your sprint toward success! Is there anything you need to improve on, tighten up, get out of your house…
Make it a great day, only you can!
Mary0 -
Changed the batteries in my scale, aaaannnnnddddd One-der-land! It's been several months since I've seen it! Yesterday my protein was too high, my fat too low. Had blackened swai and spinach salad for dinner. Today is a new day and my fat is usually higher when DH cooks. He likes to make hotdogs, hamburgers, meatloaf. Gonna be 86 today in the Eastern Great Lakes, so stay cool, my friends and Keto On!6
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@kendallvon congratulations on Onderland! Your husband cooks the way I love to eat! Enjoy it! Stay cool!2
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Ketones getting stronger after the weekend lapse. Trying to anticipate moments which will test me...Friday night will be hard...maybe a low budget trip to Walmart for retail therapy, we'll see.
Sat morn is my new yoga thing, Sunday I have a replacement dance night. Then a light , but regular work week. Think it will be okay. Just have to try to be mindful of what is going on around me, how it makes me feel, and what if anything I can do about it. Thank you, yoga.1 -
For some reason I have been unusually hungry today (it may be that I increased the number of laps in the Olympic pool yesterday); but it is only 3 o'clock and I only have enough macros for a fatty cup of decaf tonight - yikes! Guess I will be going to bed early tonight (ha-ha).2
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MY WORD.... KETO MADE ME HAVE A PERIOD!!! I have been period free for years thanks to the Mirena (I am on my 3rd Mirena over 15 years). When I had my tubes tired in Oct., I had them insert a new Mirena to keep the periods away. I am honestly sad, however, if my BODY HAS to have a period to be healthy... I will do it. Thank goodness it is light. This is crazy because I feel weak, my breast burt, all that teenage period stuff... hhhhh... anyhow... I kept on macros today and did SL. I just want my happy back.1
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MY WORD.... KETO MADE ME HAVE A PERIOD!!! I have been period free for years thanks to the Mirena (I am on my 3rd Mirena over 15 years). When I had my tubes tired in Oct., I had them insert a new Mirena to keep the periods away. I am honestly sad, however, if my BODY HAS to have a period to be healthy... I will do it. Thank goodness it is light. This is crazy because I feel weak, my breast burt, all that teenage period stuff... hhhhh... anyhow... I kept on macros today and did SL. I just want my happy back.
Your body is probably producing HGH human growth hormone. It is the fountain of youth...2 -
fanncy0626 wrote: »MY WORD.... KETO MADE ME HAVE A PERIOD!!! I have been period free for years thanks to the Mirena (I am on my 3rd Mirena over 15 years). When I had my tubes tired in Oct., I had them insert a new Mirena to keep the periods away. I am honestly sad, however, if my BODY HAS to have a period to be healthy... I will do it. Thank goodness it is light. This is crazy because I feel weak, my breast burt, all that teenage period stuff... hhhhh... anyhow... I kept on macros today and did SL. I just want my happy back.
Your body is probably producing HGH human growth hormone. It is the fountain of youth...
I didn't even think of that... I DO IF daily between 17:7-16:8.2 -
Day 26/28 the challenge is coming to the end! I have seen a lot of success and struggles along the way. This he has been a growing period for all of us. Thank you for all of your support and your motivation!
Suggestion for today is to look back over the last four weeks and evaluate what worked well for you and what you still need to work on. Make the last couple days count!
Have a great day!
Mary0 -
will we be continuing the challenge?0
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kendallvon wrote: »will we be continuing the challenge?
Thanks for asking that question. I'm sure other people are wondering the same thing. I will probably close down this thread at the end of next week. That way we can still talk about how we have done and what our goal for the next couple months are. I really like to use the challenge as a tool to bring in new people, stop the carb creep, and become recommitted to the LCHF Way Of Eating. Hopefully you will continue on with this WOE. I will probably start a new challenge in 2-3 months. Be watching for it!2 -
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bannierooster wrote: »For some reason I have been unusually hungry today (it may be that I increased the number of laps in the Olympic pool yesterday); but it is only 3 o'clock and I only have enough macros for a fatty cup of decaf tonight - yikes! Guess I will be going to bed early tonight (ha-ha).
@bannierooster - Nutrition trumps carbs and calories every single time. Calorie deficits should be viewed on a 7-10 day average. It is literally impossible unless you're in a coma on life support maybe to have the exact same nutritional/caloric needs every single day. Maybe you slept more or less. Maybe you moved more or less. Maybe you forgot your multivitamin. Maybe you ate something different, had one more/less glass of water, etc. So many factors. It is NATURAL TO HAVE HUNGRIER and LESS HUNGRY DAYS. They should balance out, though, if you're eating to true hunger.
My personal theory is to NEVER go to bed hungry over the day's counts. Maybe I needed more protein that day to activity and my body is trying to tell me that. Especially since going to bed hungry can start the next day off on a bad foot.
If you are truly hungry, nourish your body with nutritious foods, no matter what macros you have left. Keep as reasonably low carb as you can to fit your plan, but don't skip a meal unless you're not hungry. Most of us ended up here through some form of disordered eating. Not eating when hungry is as disordered as eating when you aren't hungry... Just think on that.
Nutrition always wins over carbs or calories...ALWAYS.4 -
Thankful for this group! Happy to say I've been back on track since Tuesday after a week and a half of lower carb, but not low enough. Lol. Worked out for the first time last night in months I have to be prepared with snacks...keto cheddar chips, fatbombs turkey pepperoni, etc..to keep me on track . 2
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Thankful for this group! Happy to say I've been back on track since Tuesday after a week and a half of lower carb, but not low enough. Lol. Worked out for the first time last night in months I have to be prepared with snacks...keto cheddar chips, fatbombs turkey pepperoni, etc..to keep me on track .
Me too! I think we have an amazing group here! Fantastic job on your success and workout! Great job on preparing snacks in advance! That really helps me!3 -
Day 27/28 I am excited to report that I lost a total of 2.4 lbs this week. I am 1 pound from my goal weight. I hope everyone is having success. I will be traveling to Chicago today so won't have much time here.
Suggestion for today is to hang in until the end...or is this now your new beginning...think about that!
Make it a great day!
Mary6 -
KnitOrMiss wrote: »bannierooster wrote: »For some reason I have been unusually hungry today (it may be that I increased the number of laps in the Olympic pool yesterday); but it is only 3 o'clock and I only have enough macros for a fatty cup of decaf tonight - yikes! Guess I will be going to bed early tonight (ha-ha).
@bannierooster - Nutrition trumps carbs and calories every single time. Calorie deficits should be viewed on a 7-10 day average. It is literally impossible unless you're in a coma on life support maybe to have the exact same nutritional/caloric needs every single day. Maybe you slept more or less. Maybe you moved more or less. Maybe you forgot your multivitamin. Maybe you ate something different, had one more/less glass of water, etc. So many factors. It is NATURAL TO HAVE HUNGRIER and LESS HUNGRY DAYS. They should balance out, though, if you're eating to true hunger.
My personal theory is to NEVER go to bed hungry over the day's counts. Maybe I needed more protein that day to activity and my body is trying to tell me that. Especially since going to bed hungry can start the next day off on a bad foot.
If you are truly hungry, nourish your body with nutritious foods, no matter what macros you have left. Keep as reasonably low carb as you can to fit your plan, but don't skip a meal unless you're not hungry. Most of us ended up here through some form of disordered eating. Not eating when hungry is as disordered as eating when you aren't hungry... Just think on that.
Nutrition always wins over carbs or calories...ALWAYS.
I totally agree! Especially in the case where you know you had extra activity.
If it were me, I'd have a piece of meat over a fatty drink any day! Regardless what macros some calculator says I should I eat.
Protein will be used for many more important things rather than energy and provide nutrients that just a fatty drink cannot.
Part of the journey is learning to listen to our bodies. You know you demanded more from it that day. Now it's asking for more in return. Don't forget when looking at the macros that protein is a minimum goal, not a limit. If activity brings about an increase in hunger, you can exceed that minimum.2 -
And the other part of this is - if you are eating at a deficit, you should eat back at least a portion of your activity/workout calories. If you are eating at maintenance, and you are creating your calories through exercise, that is fine, but remember that anything over 30 minutes of intense exercise (you couldn't carry on a steady conversation while doing it) or mild to moderate exercise over 45-60 minutes - those BOTH tend to create a hunger over an above calories burned. More workout time is FABULOUS for the cardiovascular system, but it not always the best for the body nor for caloric restriction.
Essentially, don't double dip the deficit.
Yes, workout calories are questionable unless you are using a reliable HRM. BUT, creating too steep a deficit creates it's own issues. Create that deficit through caloric restriction OR exercise, but not both.
Too much exercise without not enough nourishing foods will create nutrient deficiencies, hair loss, sore muscles, longer recovery time, inability to build more muscle as your body will steal/convert from them for energy, binge tendencies, cravings, sleeping issues, bathroom drama, female (and male) hormone drama, and I could go on and on for days...
You *might* lose weight faster AT FIRST, but your metabolism LOVES to be at a steady level. It craves stasis. That's why it wants you to regain, because it knows how to stay THERE. It has to work, AND HARD, to stay level at smaller sized you when it knows those fat stores are still sitting there, waiting to be filled, etc. So when you lower your calories dramatically, you'll lose faster, AT FIRST, and then your metabolism will slow down, or drop below your current usage to "catch up." It's why many people keep feeling like the only way to lose is to keep lowering calories.
And that's simply not true. Many times along the way, we have to repair our metabolisms, boost them, or just give them a break from weight loss!!! Some experts say that for every 5-10% of body weight lost, you should purposefully stay active and maintain that weight loss for 6-12 weeks (some say 6 months, but I think that's for those of us who 10% is 40 pounds or whatever). You reset your "base body weight" each time you lose and maintain it for a good bit of time.
Other things to consider are that the slower you lose, the more chances your body can change with you. Those of us who've been heavy for years upon years will always have loose skin, but it can rebound some when we lose slowly and give it enough protein and building blocks to repair.
I know me, when I decide something, I just want it done. And NOW. But weight loss/health gains, they simply don't work like that. A friend told me recently to stop thinking that it's taking FOREVER to lose this weight. He told me to shift to thinking that I have FOREVER TO GET THIS RIGHT. It sounds so simple, but it's really not. This day and age, society is very NOWNOWNOW... Slowing down to do it right benefits US most... We're worth it, aren't we?1 -
I just wish I knew how to tighten up my "bingo arms"...... you know the ones I mean... when you raise your arm and your loose skin goes flap flap flap like a flag waving when you get excited yelling BINGO! lol I never had really large arms and I think it is mostly age and gravity. I have tons of arm muscles, quite the bicept and tricept development but I still have that flapping flab. I hear it one of the most common cosmetic surgeries done. I can understand why.0
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