Category Archives: ketogenic diet

18 week update = 35 pounds gone!

Well, it was good news and bad news at this follow up doctor visit.

The good news, the challenge was to lose 2 pounds per week and return in 3 months. It’ more like 4 months later due to scheduling issues, but I met the challenge thanks to the ketogenic diet plan!

Yup, in the past 18 weeks I’ve lost 35 pounds. Okay, I’m one pound short of the goal, but neither the doctor nor I care about that. The fact is I’m doing it!
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Bad news: the doctor who had earlier told me that weight loss could alleviate the symptoms of atypical adenomal hyperplasia (the reason I was to have a hysterectomy), now says he never told me that. He says I still need the surgery. I plan to seek a second opinion on the matter, but, I’m still very thankful that this whole situation gave me the boost I need to get back on the keto plan.

I’m happier, healthier, and weigh 35 pounds less than I did 18 weeks ago. I rarely crave carbs, never even eat “fake” desserts, and am enjoying fitting in all of my “too-tight” clothing all thanks to keto.

 

One month update – 16 1/2 pounds gone!

Well, it’s a month since I posted, and first, let me say a big thank you to all of you for the kind thoughts! I’m still going strong and I’m down 16 1/2 pounds. It’s the not quickest I’ve ever lost, but it’s steady and I’ve kept between 20-23 grams of carbs per day – with very few cravings. My clothes are looser, and I keep finding more in my closet that I can wear comfortably now. Bloat gone, more energy – what’s not to love!? (No exercise yet.)

My husband has type 2 diabetes and he decided to join me after a couple of weeks, which has made me really happy (who wants to get healthy only to lose a partner because of CARBS?!). He isn’t strictly keto, but is staying under 80g per day and his sugar went from 224 to an avg of 80-100! I foresee us living/eating this way for the rest of our lives. It’s so much easier doing this as a team than having junk in the house.

Reading reddit keto subgroups daily has been a huge inspiration. I’ve also been reading (listening to) The Beck Diet Solution: Train Your Brain to Think Like a Thin Person, and I highly recommend the book. She uses cognitive therapy to help people learn to stop the cycle of yoyo dieting and self-sabotaging behavior. She doesn’t endorse any special diet, and I figured at this ripe old age, I should learn to change my thinking as well as my food intake, so I’ve been staying strong and focused even when I would usually seek carby food for comfort!

With the support of my husband, and the delicious recipes (and advice) of fellow keto redditers and this book in my arsenal, I know I can do this!

Starting all over again, Day 1

The keto plan was the answer to my weight-loss prayers: I lost approximately 40 pounds in around 6 months. And then I started fooling around…

Well, maybe I’ll have a couple of pieces of toast. How bad could it be?

Boy, that pizza crust looks great. Maybe this one time, I’ll eat the entire piece of pizza, not just the toppings.

Hmm, maybe I’ll eat what I want at this party, then I’ll get back on track starting Monday.

I regained the weight – at least 35 of those pounds straggled back on. So, I started over, and stopped, and regained. And started over, and stopped, and regained.

And…in order to beat myself up a little more, let me remind myself that – not only did I regain all that weight – I also could have been LOSING another 40 (or more) during this same time span! An 80-pound weight loss puts me into “normal” sizes and a happy happy place.

What to do? Go back to the beginning.

Strict keto, journalizing, immerse myself in the topic. I started a keto recipe site last year; keep that up to date. Live, eat, and breath the keto lifestyle. No other choice. It worked before, and it will work again.

product_BuffaloRanch1Day 1:

Breakfast – 2 scrambled eggs, one sausage patty, topped with 2 ounces grated cheddar.

Lunch – mixed greens, 2 ounces grated cheddar, topped with Wishbone Buffalo ranch dressing (2g carbs) and 14 almonds

Dinner – one small squash (cut to resemble fettucini) topped with Rick’s marinara sauce and cheddar cheese (we’re out of mozarella).

Snack – salt and vinegar pork rinds with 2 tbsp french onion chip dip.

Trouble in Keto-ville, but good news about cholesterol

My last post was a few months ago. Seems like yesterday. Here’s a rundown of the events (in terms of the keto diet and related issues).

Number one: gained weight back.

Sigh. I had lost nearly 40 pounds by late fall of 2012. I knew I’d NEVER stop eating on the keto plan. Well, I was wrong.

Slowly, over the course of a few months, I binged on carbs, went back on keto, binged on carbs, returned to the plan, binged on carbs…well, you get the idea.

I closed my eyes to the clothes that got a little more snug – as long as I could. I knew I had to weigh in, or risk gaining it all back through poor planning and avoidance issues.

So, instead of ignoring the problem, I actually WATCHED the scale indicator climb. And went back on, and went back off the keto plan.

Last month, I started getting dizzy spells. Great. I figured I yoyo-dieted my way into type 2 diabetes or worse. I am a doctor-avoider, but it was time; ten years with no check up is foolish. I have whatever I have, and I’d better well face it head on.

So, I found a primary care physician and went for an exam and blood tests. He discovered that I have extremely high blood pressure: 180 over 100. This was news to me. Last time I checked, it was 130 over 90. Well, that was quite a while ago.

I’m on meds, and the bp has gone down. I’m still getting dizzy, but I’m going to get an eye exam, since it only seems to happen at work after an hour or so on the computer. Home on weekends=fine. Or it could be stress. Whatever.

keto-pyramidHere’s the good news for keto dieters.

I’m often told by “carb eaters” that keto is dangerous. “You eat foods with all that fat? Your cholesterol must be sky high!”

WRONG

My bad cholesterol (LDL) was high; HOWEVER, my GOOD CHOLESTEROL (HDL) WAS SOOOOO HIGH, that the overall report is excellent! The doctor gave me his blessing to continue with the keto plan, suggests I incorporate walking and get back to it. I’m going for a complete physical in about a month. We’ll see if we can conquer this dizziness issue.

I also need to conquer this diet issue. I’ve had a relatively good week. Keto breakfast, lunch, and dinner. A few bad snacks, but mostly it’s been no/low carb eating every day. I CAN DO THIS!

Graphic from http://loveabetes.blogspot.com/2013/02/what-am-i-eating-today.html

Day 8: Finally, a perfect day

And by perfect day, I mean I stayed on plan all day.

We were going to go to the diner, but we were running late, so I opted to throw together a quick omelet and microwaved bacon.

My lunch was a luxury: Rick made me some chicken kabobs (minus skewers) for me to take during the week. He is the most supportive husband a woman could ask for, especially since he actually likes bbw’s (big beautiful women). He knows I want to lose weight, and he does all he can to support me, even going out of his way to think up the plan to make chicken/veggies for my weekday lunch.

So, I reheated the chicken, didn’t have a tortilla as I had planned (too stale), and that was that for lunch.

Snack was almonds.

Dinner was at Albert’s for trivia night. I had the chicken club salad (grilled chicken), and Jim gave me one of his french fries.

Dessert was at home later: an Adkins bar.

Whew. It felt good to be back on track.

Day 4: Macaroni Grill on keto and movie night success

Thursday is date night. We keep our dates economical, and we discovered that Thursday night is a great night to go to Macaroni Grill.

First of all, they have good happy hour deals between 4 and 7 pm nightly. Wine is $3 a glass, and appetizers are 2 for $9. On Thursdays, they also have a deal where you can buy a bottle of wine half off.

Here’s how to handle this while working the keto plan:

  1. Order bottle of Chianti ($30, half price = $15)
  2. Order two appetizers that are (hopefully) keto-friendly – peppadew peppers with goat cheese and balsamic vinaigrette
  3. Order husband a $5 sausage pizza
  4. Ignore bread and oil
  5. Drink one glass of wine and follow up with multiple glasses of water

Note that BOTH plates of peppers became mine. It was like a $9 gourmet meal.

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The total bill is about $30. This is not exactly the cheapest meal one could hope for, but it’s very good for Macaroni Grill, plus half a bottle of wine goes home with us for another night. In our hey dey, we had lots of money to throw around and we would rack up a $100 check at M.Grill, so this seems like a good deal.

As for the movie night success part, see my blog about salt and vinegar almonds here.

Here’s a peppadew pepper recipe. It’s basically the peppers stuffed with goat cheese and drizzled with balsamic vinegar. YUM.

 

 

Day 3: Successfully dodging the temptations at work

Yesterday was hump day. I started the day with breakfast at home: scrambled eggs with cheese and a side of bacon.

I decided to start acknowledging the successes in each day:

  1. There was a workshop going on at work. I circumnavigated the donut and juice table and went to my cubicle.
  2. On the way to the printer, I passed the Doritos, grabbed my paper and returned to my cubicle.
  3. After a skype meeting with the boss, I ignored the candybar bowl and grabbed a handful of almonds from the can in my drawer.

WHEW. I made it! I may “fail” quite a bit at staying on plan, but I also succeed several times a day/week/month.

I heated up my Indian butter chicken over cauliflower for lunch.

Screen Shot 2013-03-21 at 11.49.27 AMOnce home, around 7pm, I relaxed with my man and a Michelob Ultra 2.5 carb beer. For a snack, I had barbecued pork rinds. I can’t believe it myself. The thought of pork rinds used to make me gag. They weren’t so bad, especially since they are zero carb. I can see this is one of those items I need to buy in bulk from Amazon. In fact, I’m a little disappointed that Amazon no longer offers 3 packs of chili lime almonds. I can only order one pack as an add-on to any $25 order. Bring back the cheap 3-packs, Amazon! I need my daily almonds.

For dinner, I heated a Costco pot roast and made 2 or 3 days’ worth of cauliflower mashed potatoes. It’s good to be prepared!

2013-03-20 20.34.52Rick and I have started watching old episodes of the Twilight Zone on Hulu. We each had an Adkins coconut bar.

Good info about ketogenic diet with food list, menus, and advice

Found an inspiring blog with some solid keto diet advice. I especially agree with this:

One of the most effective tricks during a diet is routine. Eat the same meals over and over or plan your meals ahead for the whole week. I’ve found it effective to pre-make dishes on Sunday and have them ready for the week. That makes it incredibly easy to stick to the diet because I avoid thinking which means I avoid creativity and creativity requires decision making which leads to hard choices. Just avoid the hard choices and have it all planned and some of it ready to grab and go.

The Basic Keto Diet, a page on Mike Maunder’s blog, has about everything you need to understand the ketogenic diet principle, plus a list of foods and menu plans. It’s thorough and inspiring.

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Day 2: Chicken Marsala in a foil pack

So far so good.

I was running late yesterday morning. I would have gotten to work about 1/2 hour early if I skipped breakfast or stopped for a drive thru McDonald’s breakfast. Hmm. Hardly the way to get back on track. I had really been looking forward to hitting the diner with Rick, but we both hate rushing through breakfast in fewer than 25 minutes.

I hit on the remedy – carryout breakfast from the diner. It’s just a little out of the way from work, so I called ahead and ordered an omelet and bacon. We swooped by to pick it up, and I arrived at work 1/2 hour early, where I relaxed, did a crossword and ate breakfast at my desk.

It was more expensive than a breakfast at home, and a couple of dollars more than a Micky D’s breakfast, but I’ve spent money on worse things. It was a good start to a fresh keto diet day, and I’m glad I thought of it.

Lunch was late – around 2 pm, after an afternoon meeting. I ate 2 Beddar Cheddars and some almonds.

Dinner was a recipe I haven’t posted before: Rick’s chicken Marsala. He makes a quick and convenient dinner in individual foil packets that we can both easily eat as leftovers the next day – or for lunch. He usually sacrifices and leaves the leftovers for my eating pleasure, because he can eat anything, after all.

Here’s his recipe.

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And the final product, with some cauliflower mashed “potatoes.”

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Dessert was an Adkins coconut bar.

Day 298: Hidden carbs sabotage my meal

Total weight loss: 41 1/2 pounds

Yesterday was Friday. We started the morning at the diner, where I had my usual: cheese and onion omelet with a side of bacon. I was very happy it was Friday, but I knew I had a long day at work ahead of me. Breakfast out was my “pre-treat” to myself.

For lunch, I ate 2 Beddar Cheddars. I had almonds later for a snack.

While I was working, Rick was also working on websites and newsletters. In the afternoon, he cooked up some chicken fajitas and stopped by the grocery store for some low carb tortillas, so I could eat right after getting off work.

I don’t know what I would do without his support. He is supposedly “retired,” but each day is spent working on our web and print design business. He also took care of a million details when closing the house we sold, does the banking, grocery shopping, and most of the cooking. I might cook something twice a week. Anyway, he has been behind me 100% and goes out of his way to buy low carb foods and find me low carb dinner ideas. My husband is one in a million!

So, back to the food diary. I ate 2 servings of the fajitas, and topped them both with avocado slices and sour cream. They were delicious and low carb. The tortillas are just sliced up frozen chicken tenders with a spicy marinade from a bottle. He uses all different kinds, like Lawry’s. Oh my. I just looked at the carb count on the marinade. It says one serving is 4 grams of carbs. Well, that sounds dandy, until I read the details: the bottle contains 24 servings!!! Rick says he uses about a half a bottle, which makes 4 servings when combined with chicken and cut up peppers and onions. That means 12 servings x 4 grams of carbs = 48 total, or 24 grams of carbs if I eat 2 servings, as I did last night. That one meal puts me over carb count for the whole day. Sigh. I guess I’ll have to find some other seasoning for this meal.

There have been a few other incidents like this, where I think I’m eating something just fine, but discover later that the meal was overflowing with carbs. The Taco Bell hot sauce in a packet that Rick adds to my morning egg dish is fine. The Taco Bell verde sauce is not. Guess it pays to be more conscious of those hidden carbs!