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!

Advertisements

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!

Denial doesn’t solve anything

In my last post I mentioned I was dealing with a bone infection. Well, here’s the deal: about four months ago I picked a little bit of skin off a callous on the bottom of my right big toe. Because I’m diabetic it never healed. February brought two visits to the urgent care clinic, a visit with a podiatrist, and the accompanying rounds of antibiotics. In April, after moving here to Colorado, I engaged a new podiatrist who immediately sent me to the Advanced Wound Care Clinic.

Last Tuesday the doctor broke the news that, while the wound was healing, the bone infection was spreading. On Thursday, the toe was amputated.

I’ve been in denial about diabetes since I was diagnosed almost ten years ago. Now there’s no denying it; every time I look down at my right foot I’m reminded not only of my diabetes, but my denial. Ignoring a problem doesn’t solve anything. The progression of the disease won’t wait until I come to terms with it.

What’s done is done. Here I am, nine toes and all. Time to get to work.

I’m down two pounds from last week, weighing in at 266.5 this morning.

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 – 1/6/2017

I weighed in at 260.4 this morning, adding up to a 1.9 pound loss. Not bad for a week that started out with a 3-day holiday weekend, capped off with the annual Japanese sushi feast. Over the last 4 days I’ve averaged about 50g of carbs per day. That’s twice my daily target. It’s still within targets for ketogenesis, but it’s not optimal. So, I need to tighten that up this week.

That’s all I got. Have a fantastic weekend!

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!

Progress Report – 12/23/2016

After an emotional roller coaster of a week, I’m down 2.6 pounds to 259.5. Hello 250s! The last time I can remember weighing in lower than 260 was in 2007. That’s almost a decade ago!

I’m heading home to Southern California for the weekend to celebrate Christmas with my family. We have a couple meal traditions, some candy in the stockings, and a gift certificate to The Cheesecake Factory we’ll be using on Christmas Eve. So, I’m going to take a bit of a break from the diet restrictions. I won’t go nuts, but there’s no way I’m skipping mom’s cooking, especially on Christmas morning!

I’ll be back on Tuesday, and, after a work team breakfast at Key’s Cafe, it’s back to the grind. My focus when I return will be on becoming fully fat-adapted. I haven’t gone more than 8 days sticking to the keto plan, and I want to see what’s possible if I do. The plan is to stick to a fully keto diet – no cheating! – for 6 weeks, then begin reintroducing certain carb-rich foods (very similar to the Whole 30 plan). Mainly, I want to see how my blood glucose levels react to certain foods, and see if I can integrate them into my diet without my those levels spiking.

My emphasis here is on living a healthy lifestyle. The diet is a bit extreme, and I don’t plan to stay 100% keto for the rest of my life. However, I want to exercise the self control necessary to complete these experiments, knowing they’ll lead to a more fulfilling, healthy life. I’m also hoping I drop some serious weight at the same time!

Over the last 3 months I’ve dropped 32.5 pounds. That’s nuts. I can’t wait to see what 2017 will bring!

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!