Rob.c.weiss's Journal, 26 February 2014

Wow!!! Back to my all-time low. Woo hoo!!!

This ketogenic diet has really been working. I've only been on it for one full week, and have lost 8.6 lbs., got back to my low (that I haven't been since Jan 22), and have averaged right around 1800 cals daily. I think a large portion of that was water weight, by the way, so don't expect that every week. Also, this week I have not been doing the 16:8 IF at all.

To put that in perspective, that's quite a few calories more daily than I had been eating.

As a quick recap, I lost all my weight doing what turns out was pretty close to a ketogenic diet, but largely because I was focusing on low-cal and fairly high protein. With such low calories and a specific protein goal, there wasn't a lot of room left for carbs. Once I tried to bump up my calories (which is what I've been working on since January), I mostly added carbs, under the assumption that "fat is bad". In the month before starting this ketogenic experiment, I was struggling to just get to 1500 calories daily and still lose weight. It wasn't working, no matter how strict I was. I was also getting quite frustrated with it, and (in combination with work issues), I was cheating more; having less "good days".

A quick visual for comparison:



Before anyone gets alarmed and I start getting a slew of email, all of this has been under a doctor's care, particularly the very low calorie phase. I'm not advocating that for anyone, and there were specific medical reasons for it. Enough said.

But this visual really underscores that nothing substantial changed in all three diets except 1) the total daily calorie goal and 2) the carb / fat balance. Of course, that largely changes EVERYTHING. The types of foods you can eat under these requirements (particularly comparing the last two target sets) is vastly different. But overall, it was these macros I was aiming to hit. Also, keep in mind that my reading on ketogenic makes it very clear that not going too high on protein is almost as important as the carb requirement, as too much protein affects the hormones insulin and leptin in the body. So, I've been careful not to go much above 100 of protein daily, as well. For the record, my 7-day protein average is right at 101g.

Anyway, that's where I'm at, at the moment. I'll keep you up on my progress. Really hoping things don't slow down too much with this. But so far, I'm loving that I've **FINALLY** been able to get my calories at a reasonable level, while still losing weight.

Oh one last thing, as far as quality of life with the Ketogenic diet: Wow, carb cravings are completely gone! I mean totally. Cheese popcorn (as some of you may know), is my kryptonite and go-to cheat. I haven't wanted it once. Well, about twice I thought about it, but pushed the thought away easily. It certainly wasn't what I'd call a craving. No other cravings at all. I'm eating all I want, and several times I have had to force myself to eat more, to keep my cals up. As long as you're not a vegetarian or vegan, the quality of life aspect of a ketogenic diet is fantastic!

Ok, enough for now. TAKE CARE ALL!!!

212.4 lb Lost so far: 127.6 lb.    Still to go: 32.4 lb.    Diet followed 100%.

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1696 kcal

Fat: 137.31g | Prot: 68.19g | Carb: 47.37g.   Breakfast: American Heritage Cheddar Shredded Cheese, Toasted Sesame Seeds, Half and Half Cream, Minced Garlic, Bacon Grease, Onions, Egg, Farmland Foods Hickory Smoked Bacon, Truvia Sweetener, Splenda No Calorie Sweetener Packets, Coffee (Brewed From Grounds), Half and Half Cream, Meijer Clear Soluble Fiber, Spring Valley Omega 3 Fish Oil. Lunch: Truvia Sweetener, Splenda No Calorie Sweetener Packets, Coffee (Brewed From Grounds), Half and Half Cream, Meijer Clear Soluble Fiber. Dinner: Olive Oil, American Heritage Cheddar Shredded Cheese, Mixed Salad Greens, David Seeds Roasted & Salted Sunflower Kernels, Marie's Creamy Italian Garlic Dressing, Tzatziki, Onions, Gyros Meat Slices. Snacks/Other: Olympia Foods Gyros Meat Slices, Meijer Clear Soluble Fiber, Truvia Sweetener, Splenda No Calorie Sweetener Packets, Coffee (Brewed From Grounds), Half and Half Cream. more...