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Lost 4lbs this week. Watched total calories with particular attention to fat calories and eliminating extra fats beyond what is in my meals. 4-5 servings of low starch fruits and veggies per day. Proteins mostly salmon, chicken and turkey. Zero processed foods. Zero wheat and gluten. Limited whole grains. Zero potatoes or bread. Limited dairy. Zero trans fats, sugar, corn sweeteners. Limited soy. In fact 90% of my carbs are from low starch nutrient rich fruits and veggies. The other 10% was from steel cut oats and various nuts.
Avg 1010 cals/day. Avg carbs 39/day. Avg Proteins 70g/day. Even eliminating extra fats resulted in an avg balance of 58/27/15 (F/P/C. Ketostix shows moderate ketones. Average blood glucose readings from my Medtronic CGM was 85mg/dl with an SD of 18 over the same period of time. I'm now changing to Pre-maintenance and will revise my ideal weight after a few weeks to see how I feel. So far feel great with little or no cravings and plenty of energy. It was a problem this week to get more than 2 meals/day in because of ongoing battle getting my insulin pump adjusted to new settings. As I lose weight, my insulin needs go down. Sometimes in hard to understand ways. I should have that sorted out in a couple of weeks. Meantime:
Need to watch:
1. Make sure I get enough protein daily.
2. Drink more water
3. Start an exercise program (cardio and resistance)
4. Try to fit some legumes into the diet.
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