Daily Check-In for Keto Friends 2017 Version
Replies
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fanncy0626 wrote: »Busy day today. Weightlifting this morning. Then I will finish mowing the lawn. This afternoon I will be working on screwing boards down on our deck. That is very time-consuming. This evening I will do my kettle bell workout.
@fanncy0626 - Make absolutely sure you get extra micronutrients and electrolytes, doing multiple workouts like that!! If you read "The Micronutrient Miracle," it might shock you as to why we generally shouldn't do that much working out in one day or that much intensity at a time. We use up all the nutrients in our body, and most of us don't know how to refuel the nutrients needed. I'm sure there are many other resources on this subject, the one above is just the one with which I'm familiar.0 -
@JessIsOK - You need to wait on adding in exercise, aside from gentle walking and such. It takes 6-12 weeks for your body to build new muscle mitochondria for your body to be able to use the ketones to fuel your muscles. Until then, you'll still be running on glucose fuel for the muscles (stores and by conversion), and you will constantly feel that feeling of "hitting a wall and being unable to do any more!!" So adding gentle activity is fine, but don't look to add any significant workouts for a bit.
When you do, trying looking into programs like Zero Movement Training for cardio/intensity and One Set To Fail for weights. It optimizes your time and bodily resources while getting the most bang for your buck out of a workout. Both programs are spelled out in the book I mentioned in the post above by Jayson and Mira Calton. I have no affiliation, just a great belief in the programs they've developed and the science behind it. They do also sell services, but you can get most of what you need from the book, at a library or e-book service, etc. Good luck!2 -
Same weight for about 2 weeks, definitely in keto and not cheating (had vodka soda) much other than a drink.
Energy is still up high with troubles sleeping, but the plus it's got me cleaning my house spotless.
Will keep ketoing on and hopefully it will change.
Read somewhere that shouldn't feel bad you didn't lose but feel great you maintained that weight loss. Embracing the lifestyle change1 -
Correction to my above post...
You PROBABLY need to wait... Not like need/mandatory... Just average experiences.0 -
@KnitOrMiss, I'm totally OK waiting, LOL. I'm managing to walk my dog at least a few times a week, which feels like a pretty major accomplishment right now. Waiting until I'm done with this semester of school (8 weeks left) to start hitting the gym will work out perfectly.
Thank you so much for the info! 1 -
Week # 6 - I have flatlined this week, my avg weekly weight is the same as last week and my weight is exactly the same, still at 8.6lb weight loss. It's about equal with the effort I put in this week, eating chocolate Keto mug cake almost every night, gotta change that to a once in a while treat
and definitely didn't get my walking in for about 2 or three days. That's my goal this week! to walk 12,000 steps every day and everyday report back here, right now I have 695 steps and a low battery. Have a good weekend I will be posting my steps, feel free to join me.. 1 -
5 am here and wide awake. On my day off. Damn keto, time for the gym then.4
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@havisham, I'll be getting laid off, probably around April of next year. We got plenty of notice, so I started some pre-nursing classes. I'm in microbiology right now. Having those classes done will allow me to roll right into an accelerated Bachelor's of Nursing degree program when I do get laid off. It's a total career change, since I currently work at a nuclear power plant, but it's a change I'm actually really looking forward to. More important than that, though, where did you find a recipe for a keto chocolate mug cake? That sounds amazing!
@stephanieross1, good for you getting to the gym at 5 a.m.! Knowing me, I'd have just tried to force myself back to sleep for an hour and then ended up oversleeping for work. Hope you had a good workout!0 -
Hi all! I am new to the Keto diet, and am only on week 2. So far so good, but if anyone has tips on easy snacks to take to work that isn't too high in protein, I am all ears!0
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Still hanging in there. The next few pounds I lose will break me free of the 10 pound yo yo zone I've been stuck in for 3 1/2 months, and I'm hoping will really kick me into a high level of motivation!
The next couple of weeks look to be very interesting and challenging in a good way for me.
Still feel like I'm finally getting back to a good place for keto successes. Sometimes just staying in the game regardless of multiple false starts is all you can do. The pay off is when it feels like it clicks back into place! Hallelujah!!
Would love another pound gone tomorrow. Sure have been losing enough water today for that to happen....so, fingers are crossed. (a whoosh would be great, too!)2 -
Ugh! I'm heading into week 8 of Keto and still struggling with headaches and water retention. I can't seem to catch a break.0
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@JessIsOK all the best with Nursing, so much you can do with that. I got the recipe from ruled.me it's the best one I have tried, it's better slightly undercooked than over cooked. https://ruled.me/keto-chocolate-cake-mug/0
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Christie, what is your carb limit? I feel like I retain water at anything over 19-20 carbs. (darn)
Also, I learned that hidden carbs in diet drinks or artificial sweetners listed as zero actually might have almost one carb in it; and after drinking lots of glasses of them..that builds up. Also portion size even in things like broccoli can add a few carbs here or there even if it seems harmless, and coffee creamer if i had an extra cup or two beyond plan, or didn't measure how much I poured. These little things can pile up and stop my progress altogether (maybe there are some hidden carbs in your go-to foods)...though I will own up to having a really damaged-by- yoyo-dieting metabolism.
Also, I found that I have a very low calorie threshold. Way lower than recommended, but I was never healthier according to bloodwork and energy levels than when I was losing at that low level.
I also found that I did better keeping my fat consumption macros at a little less than most are able to do, but still keeping them predominant on the Fitness Pal macro pie chart.
Don't know if this helps, but I find I constantly have to watch out for these things. Really for awhile I was having maybe 30 carbs daily and gaining. (not that many carbs really!!) Took it down to 17 carbs for a couple days and the water just flowed out for about two days straight! Lol. (Laughing about number of bathroom trips as well as happy laughing as I'm losing again.)
Hope you get this figured out soon. It is all so extremely exasperating at times!! ❤
P.S. About the headaches. I have two bouillion servings daily as well as store bought multi vitamin, potassium and magnesium supplements EVERY day. Nothing fancy.
If I forget, I get headaches, leg cramps or restless leg creepy crawlies, and feel like crap.
When I take them, I feel. good0 -
Christie, what is your carb limit? I feel like I retain water at anything over 19-20 carbs. (darn)
Also, I learned that hidden carbs in diet drinks or artificial sweetners listed as zero actually might have almost one carb in it; and after drinking lots of glasses of them..that builds up. Also portion size even in things like broccoli can add a few carbs here or there even if it seems harmless, and coffee creamer if i had an extra cup or two beyond plan, or didn't measure how much I poured. These little things can pile up and stop my progress altogether (maybe there are some hidden carbs in your go-to foods)...though I will own up to having a really damaged-by- yoyo-dieting metabolism.
Also, I found that I have a very low calorie threshold. Way lower than recommended, but I was never healthier according to bloodwork and energy levels than when I was losing at that low level.
I also found that I did better keeping my fat consumption macros at a little less than most are able to do, but still keeping them predominant on the Fitness Pal macro pie chart.
Don't know if this helps, but I find I constantly have to watch out for these things. Really for awhile I was having maybe 30 carbs daily and gaining. (not that many carbs really!!) Took it down to 17 carbs for a couple days and the water just flowed out for about two days straight! Lol. (Laughing about number of bathroom trips as well as happy laughing as I'm losing again.)
Hope you get this figured out soon. It is all so extremely exasperating at times!! ❤
P.S. About the headaches. I have two bouillion servings daily as well as store bought multi vitamin, potassium and magnesium supplements EVERY day. Nothing fancy.
If I forget, I get headaches, leg cramps or restless leg creepy crawlies, and feel like crap.
When I take them, I feel. good
This is awesome info @elize7. Thanks! My carb count was aimed at 20-25 and I recently upped it to 30. I'm typing this to you today with a headache and puffy swollen fingers from fluid retention. It's so bad, I can hardly spin my rings and I'm sure I couldn't get them off if I tried.
I was drinking two bouillon cubes daily as well but I still experienced headaches (sometimes worse after drinking it) so I stopped. I thought it might have had something to do with the MSG that is found in almost all store bought broth/bouillon. I've been trying to get my sodium from pickles and pickle juice instead but that can be a bit harder on my stomach so I'm not consistent with it.
What kind of bouillon do you use?
As for other supplements, I also take a multivitamin, potassium, calcium and magnesium citrate everyday. I just ran out of multivitamins this week and am debating whether or not to buy more.
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I'm on day three of low carb and working my way to keto-level carbs!
For the first two days I thought I was supposed to limit to 20 *percent* carbs (which is about 90g for me).
However, I just realized last night that it's not 20 percent, it's 20 grams! eep!
I will lower them slowly. 50g today and tomorrow, and then a little lower, a little lower... like the limbo
I do personally really love fruit, and believe that it is good for me... so that might be where most of my carb count comes from! haha
So far I am feeling really great! A little thirsty, but sleeping well, not too hungry... and counting every bite in MFP
I have 115 lbs to lose, so I would love some long-haul keto buddies for support - feel free to add me 2 -
sebastiansteinmann wrote: »Should not need to snack, so just stick with a good lunch.
Wouldn't this come down to preference?
I would rather have 5-6 small meals per day (small meal, snack, small meal, snack, small meal, snack) than go hours without eating. Even if it's just celery & pb or a couple slices of deli meat with cherry tomatoes... I like to have something small in between meals. I find if I have small, healthy snacks between meals I am more successful in staying away from sweets or wheat. (So, my question is, is there a reason for not snacking? Does it not simply come down to personal preference?) 0 -
River_Goddess wrote: »sebastiansteinmann wrote: »Should not need to snack, so just stick with a good lunch.
Wouldn't this come down to preference?
I would rather have 5-6 small meals per day (small meal, snack, small meal, snack, small meal, snack) than go hours without eating. Even if it's just celery & pb or a couple slices of deli meat with cherry tomatoes... I like to have something small in between meals. I find if I have small, healthy snacks between meals I am more successful in staying away from sweets or wheat. (So, my question is, is there a reason for not snacking? Does it not simply come down to personal preference?)
I think that the thought to the answer has to do more with being satiated with eating a keto diet. Also the thought process of training yourself to eat only when hungry, truly hungry not thirsty which has the same body stomach grumbling. The reason people are successful in losing weight with keto is that fat is very satiating and you do not feel the need to snack.1 -
I am stuck on a plateau. This is usually the lowest that I get. But at least I am not at my heaviest.1
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4031isaiah wrote: »Christie, what is your carb limit? I feel like I retain water at anything over 19-20 carbs. (darn)
Also, I learned that hidden carbs in diet drinks or artificial sweetners listed as zero actually might have almost one carb in it; and after drinking lots of glasses of them..that builds up. Also portion size even in things like broccoli can add a few carbs here or there even if it seems harmless, and coffee creamer if i had an extra cup or two beyond plan, or didn't measure how much I poured. These little things can pile up and stop my progress altogether (maybe there are some hidden carbs in your go-to foods)...though I will own up to having a really damaged-by- yoyo-dieting metabolism.
Also, I found that I have a very low calorie threshold. Way lower than recommended, but I was never healthier according to bloodwork and energy levels than when I was losing at that low level.
I also found that I did better keeping my fat consumption macros at a little less than most are able to do, but still keeping them predominant on the Fitness Pal macro pie chart.
Don't know if this helps, but I find I constantly have to watch out for these things. Really for awhile I was having maybe 30 carbs daily and gaining. (not that many carbs really!!) Took it down to 17 carbs for a couple days and the water just flowed out for about two days straight! Lol. (Laughing about number of bathroom trips as well as happy laughing as I'm losing again.)
Hope you get this figured out soon. It is all so extremely exasperating at times!! ❤
P.S. About the headaches. I have two bouillion servings daily as well as store bought multi vitamin, potassium and magnesium supplements EVERY day. Nothing fancy.
If I forget, I get headaches, leg cramps or restless leg creepy crawlies, and feel like crap.
When I take them, I feel. good
This is awesome info @elize7. Thanks! My carb count was aimed at 20-25 and I recently upped it to 30. I'm typing this to you today with a headache and puffy swollen fingers from fluid retention. It's so bad, I can hardly spin my rings and I'm sure I couldn't get them off if I tried.
I was drinking two bouillon cubes daily as well but I still experienced headaches (sometimes worse after drinking it) so I stopped. I thought it might have had something to do with the MSG that is found in almost all store bought broth/bouillon. I've been trying to get my sodium from pickles and pickle juice instead but that can be a bit harder on my stomach so I'm not consistent with it.
What kind of bouillon do you use?
As for other supplements, I also take a multivitamin, potassium, calcium and magnesium citrate everyday. I just ran out of multivitamins this week and am debating whether or not to buy more.
@4031isaiah - Have you had your thyroid tested recently? I learned in the last year that unusual or "out of nowhere" or "inexplicable" swelling is very often thyroid related, generally under-functioning in some regard. I hadn't realized it until a week where I had appts with my Endo and my PCP in the same week, offhandledly mentioned leg swelling to them, and they both freaked out, wanted tests on my numbers, and increased my meds...0 -
I'm having a day, emotionally. I'm not necessary sad, just not happy. Here's why: I was tagged in a picture that was taken at a concert last week in my neighborhood and I look enormous and uncomfortable and just awful. What makes it worse is that, when that picture was taken, I was actually feeling good about myself because I'd fit into a pair of shorts that were too small last summer. Add to that the fact that I got on the scale this morning for my second weigh-in on keto and was only down 0.7 lbs. Now, I know, I KNOW that a loss is a loss and I shouldn't be too distraught by it, but dang it, it's just disappointing to have such a small loss when I have so much to lose and when I've been so meticulous about putting everything into MFP. I'll recover and go back to my optimistic self, I'm just feeling a smidge sorry for myself this morning. Sigh... LOL.
@havisham, thank you! It probably sounds weird to say, but I'm actually looking forward to getting laid off so I can get the fresh start. Plus I'll get to wear scrubs to work.
Thank you for the link to the keto mug cake. That sounds amazing.
@River_Goddess, I sent you a friend request. I have close to 100 lbs to lose, so I'm gonna be here a while.
Hope everyone has a good day!3 -
New week but, the grass keeps growing so I will be out mowing again this week. Always something to do when you are retired! Still trying to adjust my eating to find out what my sweet spot for carbs and calories is! It's a little more complicated with trying to build muscle and increase my weight lifting amounts. So nice to have the help of everyone on MFP!1
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@JessIsOK sorry to hear that you are having a bad day. We truly are our own worst critics. Try and remind yourself that at the time you were feeling GOOD and you have a lot to be excited about if you were wearing shorts that didn't fit last year. Be sure to keep taking measurements because often the scale is a liar liar pants 2
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Morning all,
Got my lab work results yesterday and they were great! LDL cholesterol is down 40 points and all I have done is keto and added a wheat grass supplement! Thanks for all the support here. Oh, and down 16 pounds in 4 weeks!! Back to my lowest since RNY 6 years ago.6 -
Getting the keto job done! New low weight this morning. The Trend number is lagging, but I only refer to that on gain days, which are usually due to water retention from alcohol, which means bigtime retention.
Feeling relieved that progress is going well, pounds are dropping off...maybe 17.6 total left. I've lost 8.2 so far on this reloss campaign.
I have no work this week, which is never a good thing for me, because my thoughts can get negative quick. I plan to rest, nap, shop&coffee in the hip local area near me, play catch up in my neglected home, see a friend from out of town...just no dwelling on the past or worry about the future.
To start this day, I'm going to finish my cup of coffee...then take a nice little nap. Still tuckered out big time from dancing and walking around Fenway all weekend.
Mini staycation is officially commencing!2 -
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I am not new to low carb (was doing low carb, high protein and moderate fat) but I am new to low carb (20 grams), high fat (133 grams) and moderate protein (80 grams). My daily calorie allowance is 1500 with 4 days at the gym (2 days of Body Pump classes and 2 days of heavy weight lifting). I am only on week two and I am feeling good with more energy than I had before with low carb and low fat.
I am still trying to figure out Keto though.. how many of you are doing low carb and high fat?0 -
@kimberwolf71 and @KnitOrMiss, thank you both for your uplifting words and thoughts! I'm done pouting today, and am feeling much better. The fact is, I'm actually enjoying the food I'm eating, and there are way too many success stories out there for me to doubt whether or not keto works, so I'm going to just keep ketoing on.
@elize7, enjoy your mini staycation! Your plan for the day sounds like perfection.
@richarddavis196, that's fantastic news! Way to go!
Hope everyone has a great day!0 -
I am so confused with the numerous different Keto plans out there.. what is everyone's macros for losing excess fat?0
