Progress Report – 5/26/17

I’m happy to report it was a great week! While my weight went up a smidge – up .7 pounds to 268.8 – I stayed true to my low carb eating plan, started meeting with a nutritionist, and saw my fasting blood sugars continue to fall. I’m encouraged! This week I’d like to see my weight reflect my effort, so I’ll identify a couple key changes to make. The biggest change I’ll be making is at the request of my nutritionist – begin focusing on nourishing foods. Sure, I didn’t eat many carbs this week, but most of what I did eat was cheap and refined (i.e. plenty of cheap cheese, bacon, and ground meat). This weekend I’ll take a field trip to Whole Foods to begin familiarizing myself with nourishing, filling foods, raised ethically and healthily. I’m pretty darn excited to see what I find!

I’ve also decided I’d like to implement a “moderate ketogenic” diet. This means I’ll try to keep my daily carb intake below 50g, rather than the strict keto goal of 30g. I believe this will allow me to integrate a few carb-containing foods into my day, resulting in fewer cravings and more overall satisfaction.

In other news, yesterday I took my first walk in over a month! I’ve had to do my best to stay off my foot since the surgery, but this week my doctor said I could start putting some weight on it from time to time. So, I leashed up my new dog Walter (!!!) and explored my apartment complex. We were out for about a half hour, and we walked maybe a half-mile (partly due to my foot, and partly due to Walter’s ridiculous sniffing of everything). But, we were outside enjoying the day.

So, there you have it. Onward!

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Progress Report – 5/19/2017

This has been a bit of an up-and-down week. For the most part, I’ve stuck with the keto plan, eating few carbs and staying below 1800 calories/day. But, I’ve had a few hiccups along the way. The progress I’m seeing is emotional, because, for the first time in a long while, I’m able to limit a hiccup to a single meal. In the past, if I screwed up and hit the drive-thru on the way home from work I would consider the whole day, or even the whole week a wash. This week, I screwed up and gave into my craving for a Sonic chocolate custard. While I was there I picked up a massive crispy chicken sandwich, too. That visit alone set me back almost 2000 calories. Not my proudest Wednesday night. But, instead of saying “Well, my week is shot, so I’ll just eat whatever I want until the week restarts on Friday,” I picked myself up, dusted myself off, and got back on the low carb wagon.

That’s the kind of lifestyle change I’m pursuing. Sure, I need to reduce my carb intake, stop eating fast food, and, well, stop being an idiot when it comes to giving into my food cravings. But, it’s not going to happen all at once. This is a huge step for me, and I’m pumped!

This week I weighed in at 268.1. That’s a whopping lost of .4 pounds! 🙂 Hey, I’ll take it!

The other huge benefit I’m seeing is a reduction in my fasting blood glucose numbers. Over the last few months I’ve sat in the high-200s when I wake up in the morning. This week I watched them creep down, from 279, to 255, to 215, and, yesterday, 209. That’s a drop of 70 points in just 5 days! I know it’ll fluctuate more, but I’m moving in the right direction!

So, what are you going to do to take control of your health this week? Me? I’m going to try some new low carb recipes, and finally buy the kitchen gear I need in order to make them!

Beginning again

Okay, the allotted period of toe mourning is over. It’s time to get started on some major life changes. I mean, I didn’t wait until I posted this to make any changes to my diet and overall lifestyle. But, today, May 8th, is the day my new life begins. Low carb, low calorie, and a renewed focus on lowering my a1c level. I’m no longer in denial. I mean, I can’t take a step without being reminded of my commitment. That’s right, I’m not going all “woe is me” on the whole toe thing. Nope. It’s now a reminder of my commitment to health and living a long, active, and fruitful life.

One thing I’ve learned over the last six months or so is the whole keto thing is a lot more difficult to sustain than I thought it would be. I tend to go all-in with diets, and, well, that’s never worked. So, I’ve started up a low-carb-but-not-quite-keto plan for eating. I’d love to go full-on keto, but I need to be realistic. Also, fast food is out. I’ve been successful with that in the past, and I’ve gotten pretty relaxed with that lately.

So, there you have it. Expect to see weekly progress reports on Fridays again!

Progress Report – 2/10/2017

Well, I stopped the bleeding and started moving in the right direction this week. I’m down 4.9 pounds, which puts me at 262.1. This week my goal is to get back to my lowest point in this journey – 259.5 pounds. That’s just 2.6 pounds, or just over half of what I did this week!

My main struggle of late is mindless eating. I’ll stop at McDonald’s on the way home, or cook up a frozen pizza without even thinking about it. Then I’ll get home, eat, then think “Wait a minute, wasn’t I going to bake some chicken and veggies tonight?” I need to be more mindful and present in the moment. More to come on this topic next week.

How is everyone else doing on their journeys toward healthy living? Please share, and let’s encourage each other!

Progress Report – 2/3/2017

Not good news today, folks. I’m up another pound, weighing in at 267. I’m super stressed about my job (or lack thereof), interviews, moving, and ridiculous policy regarding the payout of my severance package. So, I’ve eaten a lot this week.

If you want to offer some encouragement or accountability, please feel free! I could use some reminders when I’m back in the midst of “the suck” next week.

Thanks!

Keto Targets

Okay folks, here are my targets for hitting nutritional ketosis:

Daily Calorie Intake 1868
Carbs 25g (5%, 100 kcal)
Protein  137g (29%, 548 kcal)
Fat 136g (66%, 1220 kcal)
*Based on the Keto Calculator

That’s what I’m shooting for. It’s going to take some serious work. It also means that, in the short-term, I won’t be focusing too much on IF. I want to ensure I have enough energy and motivation to navigate the fat adaption process.

Time for brutal feedback. What do you think? Is this sustainable? Do you want to join me? Let’s take control of 2017!

Progress Report – 12/30/2016

Remember that whole “It’s a holiday, not a holiweek” thing? Yeah, I was just kidding.

I tipped the scale at 262.3 this morning, which is a gain of 2.8 pounds. Given my complete lack of keto discipline this week, I’d say that’s not too bad. I mean, a gain is never good, but I also try not to have crazy expectations of myself during the holidays.

This weekend I’ll be weaning myself off the high-carb foods, and, after the annual New Year’s Day Japanese feast on Sunday with some close family friends, I’m back on a rigid keto plan.

Eating a large amount of carbs this week has shown me a few things:

  • I have a lot more mental clarity when I’m eating keto
  • I sleep better when I’m on keto
  • I’m more productive when I’m on keto
  • I just plain ‘ol feel better when I’m on keto

I genuinely miss the way I feel when I’m sticking to my plan. So, it’s time to get that feeling back.

Happy New Year, everyone!

Flex those self control muscles

Okay guys, I’m emotional. I eat when I’m emotional. Usually just when I’m sad and down, I suppose.

When I feel intense negative emotion, I want to eat a bunch of unhealthy stuff. I want to throw caution to the wind, forget all my goals, and just do what feels good (read: “pizza”). Yet eating is the last thing I should do, because that will just cause me to spiral into the depths of shame and depression.

Emotion is unpredictable. It comes and goes without warning.

Example: I just came across a picture of the building where my ex and I had talked about having our wedding. Just a stupid Facebook post, and boom, I’m here tearing up at my desk. What was the very next thought I had, you ask? “I should go down to the cafeteria and get some food.” I brought my broth and a little ham to have for lunch. That’s the plan. So why do I find myself drawn to the cafeteria?

I suppose the answer to this is temptation is to flex my self-control and will power muscles. They’re weak, but getting stronger. Two months ago I wouldn’t have written a blog; I’d be stewing in the shame of french fries and fried chicken. Three months ago I wouldn’t have thought to reach out to friends who know my struggles.

Eventually my self control muscles will be so strong I won’t even have to reach out (hopefully). I’ll feel the emotion, let it pass, then go heat up my broth without further thought. But that won’t happen unless I make the right choice, right now, in the midst of the emotion.

Onward, my friends!

Progress Report – 12/16/2016

So, I basically lost a baby this week. 7.4 pounds. Wow.

This morning I weighed in at 262.1 pounds, marking my lowest weight since I started this journey, and just 2.1 pounds away from my lowest weight in over 4 years.

What’s remarkable about this isn’t the amount of weight I lost – though it’s ridiculous and I’m still kind of shocked – but the fact that it came during one of the most emotional weeks in recent memory. I was on the verge of a nervous breakdown on Monday, and I usually end up binging when I’m highly emotional. The fact I not only didn’t binge, but came through with a huge loss, is amazing to me. I don’t think I’ve ever avoided a binge in an intense situation like that.

I’m pumped!

need… sustenance…

SNACKS

I’m tired of the go-to keto snacks I’ve had for the past month. String cheese, pepperoni, summer sausage, and bacon.

What do you snack on?

How often do you snack?

Why do vegetables taste so bland without dressing?

Okay, that last one isn’t really serious, but really, is it too much to ask for broccoli to grow with a bit of seasoning already in there? Geez.