Week 3 – Diet. Off Keto on Calorie Counting!

I am beyond excited to share with you that I’m down a total of 7 pounds over the last week and a half. I had a stomach virus that took off about three of those, but the rest were mine from eating less and eating smarter!

I’ve stopped keto and am counting calories. Why? I wasn’t losing weight on keto. I also had a very hard time keeping up with the eating plan with such a slash to the amount of carbs per day (I was on 20 grams a day or fewer). I’m now on a 1500 calorie a day plan and eat veggies, meats, fruits, whole grain breads, and healthful fats.

I was struggling every day to stay true to a keto plan. It was not at all a “normal” feeling program for me. Even after a month or two trying (yes, I’d been trying for that long), I still was clawing my way uphill most days – trying so hard to stay on that program.

Now, I just eat healthfully and count the calories I take in. It is much nicer, and I can honestly LIVE with this program. I use the Loseit! app and journal my meals, exercise, water intake, and anything else I feel like monitoring. It’s fun!

I asked my doctor if there was a medical aid to help me with my appetite here in the beginning of this phase of a new path. She suggested a few different meds. I didn’t like any of them. Too many side effects. I chose one I’d had two decades ago and am on a very small dose of it (Phentermine). I can’t tell I’m even on it except for my being able to control my decisions over food better. I don’t have a burst of energy or sleepless nights like old diet pills used to have. It’s so nice to have some “help” here for about a month or two. I don’t need it for any longer than that. Also, don’t want to be on a med for any longer. I still have to make wise food choices and eat less food. I still have to move my body some. It’s not a magic pill.

I ate a cinnamon raisin English muffin for breakfast with a bit of peanut butter on top for a protein kick. Some hot coffee with it hit the spot!

That lasted me until lunch. For the mid day meal, I ate a salad recipe I love. It’s got shredded cabbage, walnuts, grapes, chopped chicken, and apple in it. I add a little Tony Cachere spice to it, as well. It tastes wonderful and is good for me.

Are you fighting your eating plan right now? Is it more like a job? You might need to consider a different approach as I did. I’m much happier now.

Tonight, I’m making a chicken and sausage gumbo. Yes, it’s still on my daily food list. It’s still “counted.” Here’s to gumbo (because I can finally eat rice)!

Keto/Fasting – Week 2

It’s been a strange first week on my new eating plan. Ups and downs galore! I still lost two pounds! We had a family member in the hospital, a grandson with us, and I had an allergy/sinus headache for 2 1/2 days off and on. Wow, it was definitely a challenge starting a new eating plan.

I did not lift weights each day as I had planned. THAT will have to be fixed this week.

Well, I am writing this part of the blog two days after the above section, and I’ve been eating healthfully and GAINED 2 pounds! I made an appointment with my doctor for this coming Monday morning, so hopefully we can figure out what is going on with my body. It fights every step I make with weight loss.

Yes, I’m frustrated, angry, and not understanding why I’m in this situation. I do know that after my full hysterectomy 4 years ago, I’ve gained weight each year. I also take bipolar meds, and especially one of these encourages increased appetite and weight gain. Grrrrr!

It’s hard enough to lose the fat I’ve gained without having to also fight other stressors. BUT, I CAN do this. I WILL do this. I exercised a bit this morning – mostly housework stuff. I’ve eaten well. No sugars. So, I’ll keep doing this until I meet with my doc and figure out some help. I’m not too picky to refuse diet pills of some sort at this point. I have tried EVERYthing I can think of besides just going without food all together.

A positive note is that I’m sleeping very well and have better moods each day. I’m also not quite as fatigued as I was before, either. So, YAY for those things! I am thankful for every progress I make.

If you have or are going through a situation like mine, and you’ve made progress, please message below. I’m going to keep blogging and trying until I am healthy and thinner!

Hope you all have a great week!

Talk to you in a few days.

The Keto Diet, and How I Make it Work

I’ve been on the Keto diet for a while now and have learned several hints that can help you. I’ve done each of these and find that every one makes a difference in my losing weight.

Track Calories – with too many calories in your diet, your body gains weight. Period. So, even though you are watching carbs to get healthy and lose some fat, keep your calories in check. Here is a way to see how many calories you need per day to maintain your current weight. Just go below this number significantly each day to lose.

Step 1: Find your current body weight in kilograms (if you live in the US, just divide your current weight in pounds by 2.2 to get your weight in kilograms).

Step 2: Multiply your weight in kilograms by 0.9 if you are a woman or 1.0 if you are a man.

Step 3: Multiply by 24.

Eat Keto – Low carb – like 20 grams or fewer per day (I know, it’s a very low number, but it works). Aim for moderate protein and higher fat. See how to keep up with these numbers in the next paragraph.

Log Your Progress – Load the app on your phone called “Carb Manager.” It will tell you everything you need to know about starting this program. It also has a vast food log to choose from when you are logging. 😊

Get Sugar OUT of your diet – Low fiber and high sugar is a recipe for disaster! Try eating the opposite of this. Too high of sugar can also mess with your hormone levels and intestinal balance.

Drink More Water – try for at least 64 ounces per day. I’ve noticed time and again that sometimes I want a snack – bad. But if I drink some water, the “hunger” goes away. I was thirsty instead! It’s a strange phenomenon but it’s true. Thirst can mask itself as hunger.

Get Enough Electrolytes – When you eat Keto, especially in the beginning, you will lose a lot of water from your body. You’ll need to replace electrolytes you are losing. Add these (buy on Amazon) to your drinks once or twice a day, and you’ll not experience the headache, fatigue, and general “keto flu” you hear about when beginning this way of eating.

Start Lifting Light Weights – Strength training is very important for all around body health. At home, grab some light to moderate weights and just lift. Try this link to see how to lift properly: https://www.goodhousekeeping.com/health/fitness/a40035772/how-to-start-lifting-weights-for-beginners/

Get in Low Carb Veggies – Don’t ignore vegetables just because you are watching carb intake. There are plenty of low carb choices out there. Try this site for a few ideas: https://www.healthline.com/health/food-nutrition/low-carb-fruits-and-vegetables

Include good fats and remove others. Vegetable oil has been linked to inflammation in the body. So have corn, safflower, sunflower, and soy. Stay clear of these and choose either olive oil, avocado oil or coconut oil.

Getting healthier is a mind change. Unless you decide to really devote your energy to changing and improving your eating, this won’t “stick” with you. I know – from experience.

I’m making beef jerky today. I bought a food dehydrator and meat slicer (I didn’t have to have this part. LOL). Below is my recipe for marinade and making the jerky. It’s a good snack for those on a low carbohydrate eating plan. Don’t go crazy with it, though. Remember . . . moderation is the key.

Beef Jerky – Makes about a pound of jerky

Take 3 lbs. of eye of round (the leanest I could find) and remove the excess fat. Discard the fat. Freeze the beef for 1-2 hours to make it easier to slice. (If you have had the butcher slice your beef into 1/8- ¼ in slices, no need for this step). Tenderize meat with a mallet but not too much. You don’t want mush. Marinate in layers in a med/large bowl for 4-24 hours in the fridge. (Marinade ingredients below.) After this step, remove meat and lay it on paper towels to take away excess liquid. Shake some coarsely ground black pepper on the slices (if you want black pepper style jerky). Place beef in a pre-heated 160-degree dehydrator for 4-6 hours. Rotate trays if needed to evenly “cook” the jerky. Remove when the meat is to your liking. Don’t overcook or you’ll have shoe leather. 😉

Marinade –

½ cup soy sauce

4 Tbsp Worcestershire sauce

4 Tbsp brown sugar

4 tsp salt

2 tsp garlic powder

2 tsp onion powder

2 tsp smoked paprika

2 tsp black pepper

2 Tbsp liquid smoke

1 cup beef stock

Keto / Fasting Day 1

I turned 59 yesterday. I’m a Cajun woman, heavier than I have ever been, and I’m in terrible physical condition. I get winded just walking from my car into a store. It is insane! I decided, after trying every diet I could find – for over 30 years, to change my entire lifestyle . . . not just try a change for a few weeks.

Every time I lost a few pounds on a diet, I gained back what I lost PLUS ten plus more. No exaggeration. It was scary. I was out of control.

I need to lose about 130 pounds now. I will exercise daily. I am also on the Keto eating program and do Intermittent Fasting.

I have diabetes, type 2 because I have gotten so heavy. This means I am insulin resistant or have Metabolic Syndrome. Look up this syndrome if you aren’t familiar with it. If you are fat, you likely have it. Many Americans do. I will write a blog about Metabolic Syndrome after this one – in case you want to subscribe and get more info here.

It is the year before I turn 60. I want to make it a positive and productive year – one that will lengthen my life and make me a happier person.

I’m on blood pressure med and a diabetes med. I take a statin for cholesterol woes and an allergy pill because I have asthma. This means I have a daily inhaler plus an emergency kind that I must carry with me wherever I go. I have Bipolar 2, so I’m on Abilify (which can hinder weight loss) and Prozac, so I don’t experience deep depression and hopelessness.

Sounds daunting, doesn’t it? It does get old. I’m wearing a 3x plus size top and a 3x leggings. It’s all I can find to fit me correctly right now. I’m 5’2 and have a medium frame. My hair is thinning, and my skin is ruddy. It is SO time to get in shape!

I hope you will follow along with me and give me your opinions and suggestions that will be helpful to me. I will put up pics as I go.

Today, I finished a 12-hour fast at 7:00 a.m. I broke the fast with some protein and fat and some coffee. I will post pics of interesting meals regularly, as well as recipes I try and food choices & health tips while I am losing weight.

On today’s physical activity agenda, I will lift 1-pound weights while sitting on the edge of the sofa. I will also walk 5-10 minutes on my treadmill. It’s all I can do right now. Sad . . . .

It’s very disheartening, and it frustrates me greatly that I have gotten to this advanced weight and poor health. My doctor gave me the OK for this plan of fat loss. I’m not a medical professional. I’m merely an ex-mortician losing weight and improving my health through this blog. Hopefully my ups and downs and successes and failures will help others in similar situations.

I’m counting on this blog to keep me honest with myself. Overeaters Anonymous says honesty with yourself is imperative. I have an addiction to food, and it’s not an easy thing to live with.

Join me on this journey. Subscribe, and you’ll get my twice a week blog posts and pics.

Here I go . . . .

Is the Keto Diet For You?

Some call a Keto diet “trendy.” Many people have tried this eating plan with great success, so we can call it successful if you stick with it properly.

You will be choosing more fatty fish, olive oil, nuts, eggs, bacon, butter, and cheese than on most other diet programs.

The first couple of weeks, you might see headaches, fatigue, and drowsiness. This can be expected. You are changing your whole body’s fuel system. This period is called Keto Flu.

Lots of information is available or low/no carb diets, so it’s easy to find parameters of the diet, and because so many people are on this plan, there is a community of your peers to chat with.

I know you hear this often with eating plans, but please check in with your doctor about your new way of feeding your body. He or she may have suggestions for you and can also check your body while on this program.

Limiting calories is important. However, don’t go below 1200-1400 per day. Your body needs a basic minimum to merely fuction.

Try the following blog for more info. It has good all around suggestions and also offers different popular food chain options for you.

• No Bun Please
• the ketominimalist.com/restaurant-guides

For a great podcast, try the following:

The Keto Diet Podcast

Keto for Normies

I Diet. I Exercise. Why Can’t I Lose Weight?

Okay. I’m being honest here. I tried Atkins/Ketogenic Diet for two months and lost 12 pounds but sticking with that strict of an eating plan was torturous. I had to remain on the “Induction” (introductory) phase so I could lose at a decent pace (I have a LOT of weight to lose, as well). Plus, I stopped losing and stayed the same weight for another month after losing the 12 pounds. So, I joined Weight Watchers for the 1,245,391st time! It’s been five days and the scale has not budged even 1/10 of a pound. That is despite exercising AND watching what I’m eating!

I’m sick of trying SO hard only to see minimal (or no) results. Yes, I take one or two meds that might be hindering my weight-loss efforts but THIS much? So, I’ve decided to stay with the Weight Watchers plan because it offers so much variety and group support BUT I’m doing a “no-no” according to their rules; I’m going to cut my daily calories (or points).

I’m almost 54 years old and so age isn’t my friend anymore when it comes to losing fat. I’ve become pre-diabetic but refuse to let myself get any more out of shape. I do notice that carbs make me very sluggish. That is an awful feeling. Sometimes, I have to actually take a nap to get over the sleepiness. It’s ridiculous.

So, instead of 24 points tomorrow, I’m only having 20. I’m sure there are W W leaders and members out there who will chastise me for trying this but SOMEthing has to give. I’m already exercising every day. I’m also still refraining from desserts, sweets, regular sodas, and things made with white flour, rice, or pasta. Whew!

 

I’ll keep y’all up to date on how it’s going. I WILL find a way out of this fat-trap I’m in. I’ll share it here with you, too! Honesty all the way.

Anyone have advice for a fed-up fat woman? I’m going to Cozumel in November! This is my time to lose unwanted pounds. I have 8 months.

 

Love you guys, Lea

Carb-Sensitive? Want a Low Carb Diet?

The above photo shows what many, many health professionals still believe should be a staple of our diets for breakfast, lunch, dinner, even snacks. Have you taken a look at the Food Guide Pyramid lately?

Please don’t take this guide seriously. I’m living proof that this way of eating is NOT healthful for every adult. Too many carbs. They are telling us that they majority of our eating should contain carbohydrates. After decades of fighting my overweight body (yet using doctor-recommended and professionally recognized “well rounded” diets), I figured out why I didn’t feel well most of the time and why I couldn’t maintain weight loss.

I tried a very low carbohydrate way of eating. I felt 75% better after just the first day!

 

I have several low carb eating plans but stayed with Atkins because it was more familiar and because I needed the structure of their Induction phase. I used to think that the more variety I was given, the better I could work the diet. Not so this go round. I went a different route, and it’s working well. After reading much research on carbohydrates, I realized I was likely carb-sensitive. Another phrase that stuck with me was Insulin Resistance.

 

What is carb sensitivity? It’s How your body processes sugars and starches. Some of us can down a pint of ice cream and not be affected. Others, like me, can eat a half a cup and stall their weight maintenance. I know, it’s not fair but that’s life. All bodies are not created equally. “Carbohydrate-sensitive people have exaggerated responses to sugars and starches that set the stage for increased appetite, carbohydrate cravings, and very efficient fat storage (Georgia Ede, MD).”

Try a low carb diet and see if it helps you lose unwanted pounds. Fat pounds, not lean muscle. Look up Atkins Diet or the Keto Diet and see if they’re for you. I’m glad I did!

The difference between Atkins and Keto Diets

Good luck on your journey, and enjoy the natural foods you eat.

 

Low Carb vs Junk Food Diet

I’ve made a discovery. I had to choose a path to travel when I approached a fork in the road. Ironic that it’s called a FORK when my diet is what drastically changed. Over the last couple of decades, I made junk food my go-to when I felt stressed, bored, afraid, or whatever other emotion I was dealing with. I was alone a lot in my first marriage and fell to food as a coping mechanism.

You’ve heard this tale before by many others BUT mine hit me square in the face tonight. With hubby number two off at a meeting, I was bored and hungry. Instead of choosing the low carbohydrate foods in my pantry, I turned backward and drove to a taco stand. It sounded so tasty, and it HAD been a month since I’d changed my diet. I deserved one meal I craved, right?

I crushed the tacos in a bowl and added salsa. I sat down to watch a sit-com  – anticipating the first bite of an old delicious friend, a taco with an actual crunchy shell on it.

Boom! There was the taste. Only it wasn’t what I remembered. It had a stale, kind of burned taste, and the texture of the meat was odd. It was packed together tightly but get this . . . there was almost no taste at all. It WASN’T delicious. It was greasy and bland and not even close to what my mind remembered.

I finished the tacos anyway, secretly hoping each bite would find me enchanted again with my old habit. Nope. So, I ate until I was too full (like I once did) and felt like crap! Within fifteen minutes, I had a headache. I kid you not. MSG? I knew there was no “going back.”

I had taken a path of clean eating over the last month, and it prevailed. I was both encouraged and disappointed. I didn’t have the old habit I once counted on as my Band-Aid.

Yet, I faced a new path . . . one with a healthier destination.

I now walk in the light of health and won’t have the old unhealthful habits. I guess that’s one way to quit a habit you hate. It becomes something you detest after a while.

My bare feet take me to a happier and tastier place, and I do enjoy the journey much more than I used to. Soon, there will be no fat, headaches, mood-changing sugars, or any other detriment that I once held so closely.

I wonder what else 2018 has in store.

Happy February, dear ones ~