Keto – First 56 days or so…

The #Keto journey continues.   This covers 56 days or so into my wife’s and I changed way of eating (hint, notice I didn’t use diet).  Here is the first article for a refresher.  My lowest point has been 199.7 in this timeframe.  That has showed up a few times although our scales tease me, for several days my weight was 200.0 even before dropping 199.7.

Imagine, I’m standing alone in the bathroom yelling at the scales like it matters!?  I’m talking to myself stating “Really”, you couldn’t drop below 200.   My body has adjusted to the new weight and varies around 200 lb (give or take a pound).  I’ve had a few days where my diet wasn’t not as strict as first 28 days.

Staying in Keto requires efforts, consistency and planning.  A friend of mine who has been on Keto for year and half has an amazing story  He’s lost over 150 pounds, #Keto has been part of his journey.  Here is the article

I’ve settled into somewhat of a routine eating almonds, pecans, raw lunch meat instead of chips, cookies and other not so #keto friendly.  My biggest struggle is when I get home from work in the afternoon.   For some reason, it is a habit to munch for a bit before dinner.   Keto has helped curb cravings since my body is not generally hungry as much.  Chewing gum helps!

I work in technology.  I’m familiar with offerings companies try to use mobile apps.  Carb manager apps are no different.  My wife started using www.carbmanager.com keeping track of everything she ate.

In the spirit of doing it together, I tried a few days tracking my food intake.  This helped gauge levels we should achieve to keep our body in ketosis.  I did this for a while until I got the hang of it. Eating of enough fats was the toughest.  I almost always was over on protein.  From what I understand, too much protein will slow your weight loss.  This appears to be happening to me.

I’ve learned my body varies a few pounds, yet will continue to drop ever so slowly.  They tell me that is the best way to lose weight.  I enjoy seeing a 1 – 3 pound drop in a single day.  This is most likely from water weight.  I’ve continued to drink around 32 ounces of water in AM and 32 in PM.   I usually will drink more than 64 ounces of fluid.  The 32 and 32 are baselines to at least get minimum amount of water.

Changing how you eat definitely has made a difference. We are almost two months into eating differently.  When I eat breads or other junk food.  I can tell.   I get bloated and gas along with a mild case of heartburn.  Keto requires continued food preparation for best results.  We had cauliflower pizza crust, yum yum!   I’ve not had regular pizza in months.

Until next time.   Happy #Keto

PS – Wife is down around 18 – 20 pounds so far…

Take care,

Steve

 

 

Keto – First 28 days

This post covers my first 28 days of eating differently using Keto.  I almost hate to say it’s a diet although when you search the web for Keto.  The term Keto Diet will appear frequently.  What is Keto?   I’ll borrow the definition from Wikipedia. https://en.wikipedia.org/wiki/Ketogenic_diet  “The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet”. 

“Steve why are you dieting?” some people have asked.  You seem fit, not overweight and look healthy.  When I started in middle of April 2018, my weight was 215.2.  I’m not a person who was overweight like other examples found on the web.  I was pleasantly plump although my weight was creeping up.   My clothes were starting to get a bit tight.

I went to the DR for my six-month checkup for high blood pressure medicine.  I was feeling some discomfort in my mid-section where I previously had double hernia surgery.  The DR checked me out and the hernias were still solid (good news!).  Getting the mid-section checked was a bit uncomfortable, but anyway. I contributed the discomfort to potentially my pants being a bit tight 😊

I’m not sure how it all happened but an answered prayer somehow got my wife also doing Keto.  For the guys reading this who don’t cook and wanting to lose some weight, for me at least it took my wife to adopt a different way of eating.  The meal planning primarily is done by my wife (ok…99.9999%) by her.

This was a blessing although I wanted to participate in cooking and not make her feel the burden was totally on her.   I’ve at least tried to help cook, chop, grill or do dishes.  Try is the best advice.  When you sit down from a day at work and your wife (girlfriend or significant other) is preparing the meal, ask how you can help?! Take care of the kids, chop some onions (they make you cry), take care of some laundry.  Yes, take care of some laundry.  I found out after 30 years of marriage how my wife wants her clothes in the closet.  Better late than never!

The first week, I went from 215.2 to 207.5.  I’m like YIPPEE!  Although later to learn how our body normally uses sugar for energy.  One of Keto’s benefits once the body has exhausted extra sugar, it’ll naturally start using fat for energy.  The Lord is sneaky, he developed a natural way to help us burn fat!

The body can only store a couple days of energy through sugar then starts to pull energy out of your muscles.  I read that somewhere and what I learned from that is, DRINK WATER!.  After a few days I felt a little sluggish and only to realize I was feeling dehydrated.  Some call this Keto flu when you feel bad, headaches can happen as well. https://blog.kettleandfire.com/keto-flu/

Before starting Keto, I would maybe drink 25 – 30 ounces of water per day.   The rule my wife read is we should target ½ your weight in ounces of water.  I tried drinking around 100 ounces, that was a bit too much.

I’ve settled on 64 to 80 ounces for now.   I try to drink 32 in the AM and 32 in the PM.  At first that seemed like a lot, but my body adjusted.  Before drinking this amount of water, I would drink one water bottle full and make a few trips to the rest room.

The second and third weeks my body was stubborn although this is normal.  The term I found on the internet is called “Post Induction Stall Syndrome.”   I’ll let you determine the acronym 😊   Both my wife and I experienced this to some degree.  Starting through the third week I started to get comfortable eating mainly meat, vegetables, butter, eggs, bacon to name a few staples.  We also supplement with meal replacement shakes.  I’ve tried a few different ones.

I try to put into practice, don’t be afraid to experiment.   I work in technology and we use a term “fail fast”.   I’m good at trying something a few times and then learning.  The Keto method of eating is like that.  Try different things. One thing I tried didn’t work.  Greek Yogurt and Bacon Bits.  Didn’t try that a second time.  Feel free to pass along your experiments.  I found out I LOVE Avocado and Sauerkraut with Sausages.   My wife got some sauerkraut and sausages simmer in the crop pot, then mix up avocado.  EAT UP!  Yummie!!  Don’t knock until you try at least once.  Avocado are high in natural fat.  I’ve struggled to meet the daily allowance of FAT. I’m good at making the protein.   My cravings haven’t been too bad although I’ll admit a few cookies with M&M’s have somehow gotten eaten.

Yes, I’ve cheated although from time to time when I have cravings, prayer (seriously faith is a big thing in my life), nuts, gum, drinking water are some ways I’ve dealt with the cravings.

Overall, the first 28 days. We’ve read a lot, tried a few things, changed some habits and so far, my lowest point is 201.7 and averaging about 2 – 3 pounds per week.  That isn’t too bad.   I’ve even started to fast on purpose where I skip morning breakfast before I go to Church on Sunday.  Fasting is talked about in the bible, I’ve found it to be helpful in mixing up my body, so it doesn’t get too comfortable.   https://www.biblestudytools.com/topical-verses/bible-verses-about-fasting/

Exercise is another thing key thing we’ve tried to do regular walks 30 – 40 minutes.  This will help increase the Ketones and Ketosis https://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis#1

That’s all for now.   I’m into my fifth week and it’s pretty much habit.  Didn’t hurt our church was doing a series on Prayer and there have been a few prayers along the way to help change our habits.  Between my wife and I we are down around 30 pounds.  She has lost more and doing an awesome job!   Love you honey.

Next time I can share more experiences with apps that we are using to track our progress.  Until next time!

PS – I’d suggest making a visit to your DR if you are unsure if this way of eating is for you.

Good luck and God bless,

Steve