debrafrederick's Journal, 30 April 2016

Looking back over my month - I have lost 3.8 pounds, my daily average calorie intake was 1107, my macro's average was 78% Fat, 15% protein, 7% carbs. The carbs are 2% higher than planned, blame that on the onions :).

I feel good, energy is steady across the board, sleeping well, no obvious water retention. Skin still glowing, been out in the sun so it's a nice sun-kissed brown, no zits!

I decided that I would listen to my body and not eat when I am not hungry, some days I eat more, some days less. I'm not going to worry about keeping myself above 1,000 calories EVERY day. I eat when I am hungry, when I eat, I eat till I am full. Only eat real whole vegetables and meat, fresh eggs. I cut back on the dairy, cheese, cream etc. I think I was overdoing it a bit there. I have no cravings. I'm doing a 20/4 IF. My eating window is from 5PM to 9PM. No food between 9PM and 5pm the next day. I never eat breakfast, I rarely ever had lunch. I work from 11:30 am to 4:30 PM every day. When I get home it's inside my eating window so I fix me a fat bomb to sip on while fixing dinner. I try to have dinner by 7 and sometimes I will have a snack of peanut butter around 8. So far I am having no problems sticking to it....mainly because it's the way I have always eaten...minus the fasting thing. Back in the old days, even though I didn't eat a meal, I would grab a snack or two during the day. Candy, chips and I would come home and fix a sandwich to get me through the dinner cooking process. So really, not much different. The whole grazing through the evening thing had to stop though, adding the two tablespoons of peanut butter helped me through that.

All in all I feel pretty damned successfull!

Diet Calendar Entries for 30 April 2016:
627 kcal Fat: 44.89g | Prot: 41.08g | Carb: 11.87g.   Breakfast: Friendly Farms Heavy Whipping Cream, Coffee. Lunch: Pickled Egg. Dinner: Sweet Onions, Denny's Sliced Tomatoes (3 Slices), Iceberg Lettuce (Includes Crisphead Types), Ground Beef (80% Lean / 20% Fat, Patty, Cooked, Broiled). Snacks/Other: Laura Scudder's All Natural Old Fashioned Smooth Peanut Butter. more...
2850 kcal Activities & Exercise: Sleeping - 8 hours, Resting - 12 hours, Standing - 4 hours. more...

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Comments 
Well done!!!  
01 May 16 by member: lillly78
:o) Well that just about sums it up. I think you are awesome to have found what is working for you! Here is to a new month full of success! Hugs! 
01 May 16 by member: Mom2Boxers
Great Job! My snack has been garlic pickles but your peanut butter coconut cookies sound like the bomb! YummmY! 
01 May 16 by member: FloridaAngel
They were actually quite good, found the recipe because hubby wanted something sweet so I googled with my ingredients I had in the pantry and that is what I found, the recipe called for honey, but I replaced it with splenda because I have no other sugar-type substance in the house other than stevia extract and I don't like baking with it. The really cool thing was, I had one and didn't get the urge to eat all 24 of them. They are soft and cake like. Very different from your usual peanut-butter cookie, but yummy all the same. 
01 May 16 by member: debrafrederick
BTW Mom, the pickled eggs were excellent! It will make a great snack for my coming in from work and cooking dinner meal.  
01 May 16 by member: debrafrederick
Debra you are just fantastic...your ratio on food intake is so close to perfect i may ask you for lessens...I admire you tenacity with you keto living.....yes so proud of you or that. 
02 May 16 by member: fred4win
Debra is pretty amazing, that is for sure! Plus she works and takes care of critters which makes her a super duper amazing person. 
02 May 16 by member: Mom2Boxers
Oh my goodness! We are all amazing :) Do you know that each and every one of you contribute to brightening up the world for others, you certainly do it for me! Thanks! 
02 May 16 by member: debrafrederick
nice work 
02 May 16 by member: jimmiepop
Wonderful job finding what works for you. Way to go! 
02 May 16 by member: ChicaLean
Indeed. How do you like the 20:4 slip. I have been doing the 16:8 split. I have been contemplating the 20:4 though. I also do 1 or 2 24 hour fasts a week. Im not sure I can stomach eating 2000 calories all at once though. Its different for me though. I don't get off work till 10PM. I am up at 0800 most mornings though. I would have to eat breakfast to be able to make it all the way through though. Dunno, maybe I could hold off eating until noon. Then just go from noon to noon with a single 2000 calorie meal. I guess it could be worth a try. 
02 May 16 by member: knuckles the mgtow monk
Knuckles the 20/4 is good for me because it's so closely aligned with the way I have always eaten. It's a bit of a challenge getting enough food into me to keep me up above 1000 calories a day, but I am working on it. I'm still not very hungry and I fill up quickly. Adding an avocado to my salad every day has helped, but it also kicked my carb count average up to 10 rather than 5, since it's mostly fiber and not simple sugars I'm gonna let it ride and see what happens. I can only imagine how difficult it would be to try to get in 2,000 calories into such a small window. You would definitely have to make use of fat bombs!  
04 May 16 by member: debrafrederick
There are sweet and savory fat bombs Suzy, depends on what you are in the mood for. I lean towards the liquid, sweetish ones as I like creamy drinks. ketodiet blog has a huge group of fat bomb recipes that are great as snacks to fill up your fat calorie slot without messing too much with your protein and carb intake. 
04 May 16 by member: debrafrederick
I am going to bookmark that site, Debra. Thanks. 
04 May 16 by member: Mom2Boxers

     
 

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