It's January 2nd and it must be time to lose weight!!

gnheller

Back to the Keto/Low Carb WOE. I lasted about 6 weeks last year, before vacations and life got in the way. Was 262 lbs one year ago and I start at 268 this year. In 2010 I was 200 - 210 lbs and was riding 4,000 to 5,000 km during the warm months. I was eating properly and felt great. Now after two knee replacements, high blood pressure, sleep apnea and atrial fibrillation, it's time to put away the ice cream and chips and get my *kitten* and belly back to normal!!
- Getting fit; getting heart healthy and returning to cycling at under 220 lbs are my goals.

I've spent many hours researching and developing a game plan based on people that were successful in losing weight and keeping it off. My plan is as follows:
- 16/8 fasting intervals. Black coffee in the morning; breakfast at 11; lunch at 2;30 and dinner at 6:30. No eating between 7 pm and 11 am
- Monday and Thursday are fasting days - maximum of 500 calories. The other 5 days are 500 calorie days. On the fasting days 1 avocado at noon and chicken broth for sipping in the afternoon (120 calories); dinner is 380 kcal ( a stir fry with plenty of veg and a small portion of protein)
- Alcohol - a glass or two of red wine on the weekends and on days where I burn more than 750 kcal a beer will be in order
- Healthy eating and food made from scratch is key
- I don't believe in trying to convert bad/unhealthy foods into low carb foods. I will just eliminate them until I know longer crave them
- Habits take 30 days to change or create new ones. I know this and will be patient
- I will be tracking my food and exercise using MyFitnessPal and will weigh in on Tuesday mornings
- Breakfast is typically a pan of eggs, spinach, butter, crumbled bacon and a half avocado.
- Lunch Choices - salads with tuna or chicken or eggs / keto homemade soups / keto homemade chili and stews
- Dinner - fish, chicken, beef, pork; plenty of low carb vegetables and salads. Vegetarian once or twice a week
- The 16/8 helps solve the snacking issues. If I do need a snack I will choose celery, chicken broth, almonds
- Water - 96 ounces a day. None after 9 pm
- Bed time - in bed by 11 and up at 7
- minimum of 45 minutes exercise a day (typically indoor bike and "Sevens"
- Cardio/Weight training at the gym 3 times per week (Tues, Friday, Sunday); 15 minute warm-up on elliptical; 8 Tabata Intervals on the bike (20 seconds high intensity/10 seconds rest); 10 minute warm down; 30 minutes of weights (circuit training); 10 minutes stretching
- I own a Cooking Studio/School so food prep is not a problem for me. If you are interested in joining me on my program, let me know and I will be glad to share my recipes either by DM, email or on myfitnesspal.com
Good luck on your journey!!