Draglist's Journal, 13 January 2018

Woke at 212.4, down 3.0 after a great whoosh day. But blood ketones only at .7 millimolar, which shows I've slipped out of nutritional ketosis. Did eat 34 net carbs yesterday so I will concentrate on true keto carb levels today. Ate a great egg, cheese, and keto bread breakfast sandwich at 11 am. That should hold me through dinner. Today is my weigh in day, so hoping to drop a few more by the end of the day. UPDATE: Ate a small avocado at 3:30 and then my son Jason brought home a Jimmy John's bread-free "Unwich" sub for my dinner. It was great! Finished the day under 20 carbs. I intended to do some walking before dinner but got busy paying bills and it didn't happen. Weighed 213.0 before dinner, so this morning's weight is the low for the week. Need to drop another pound or so to get back to the blue line.

1/13/18 Tanita Numbers (waking):
Weight - 212.4 (est. goal at 10% - 183.0) - 29.4 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 53.6 (balance is 62.5%) - 8.9% dehydrated
Muscle mass lbs. - 170.6 (est. goal at 10% BF - 156.7) - +13.9 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 7.8) - +.4 lbs (water)
RDI - 2188 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 22

Macros (in grams, rounded) (updated January 2018):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 148 fat, 32 carbs, 12 fib, 20 net carbs, 107 prot, 1886 cals (2325 used, 439 deficit)
Month avg: 88 fat, 53 carbs, 22.5 fib, 30.5 net carbs, 91 prot, 1449 cals (2903 used, 1454 deficit)

Diet Calendar Entries for 13 January 2018:
1886 kcal Fat: 148.11g | Prot: 106.98g | Carb: 31.85g.   Breakfast: Coffee, Egg, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Bob's Red Mill Almond Meal Flour, Colavita Extra Virgin Olive Oil, Egg, Lucerne Extra Sharp Cheddar Cheese. Lunch: Water, Calavo Avocado. Dinner: Jimmy John's The J.J. Gargantuan Unwich. Snacks/Other: Daisy Sour Cream, Nature Made Super B-Complex, Nature Made Fish Oil 1200Mg, Centrum Silver - Men 50+, Now Magnesium Citrate, Turmeric Capsules, Vitamin D3 5000 IU, Kelp, MK-7 Vitamin K2, Jarrow Glutathione Reduced, Hunza Gold Apricot Kernels, Smoky Mountain Naturals DIM with Bioperine, Now Zinc, La Croix Blackberry Cucumber Sparkling Water. more...
2325 kcal Activities & Exercise: Fitbit - 24 hours. more...
on diet MIT Carson Chow  

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Comments 
Is the diet you've been trying naturally keto or are you manipulating the foods to keep them keto while on that diet? 
13 Jan 18 by member: t_ann19
Hi. I'm not sure I understand your question, but here is what I am doing. I am tracking macros of everything I eat and I attempt to eat very few net carbs. My goal is no more than 20 per day or even less if I can. The 20 net carb limit is what it seems to take to get me into ketosis (1.5 to 3.0 millimolar of ketones in the blood). Did that answer your question? 
13 Jan 18 by member: Draglist
Bill I like the way you use every tool that works for you. This is your year. 7.2 2 go!!! 
13 Jan 18 by member: John10251
Weren't you doing the fast mimicking diet?  
13 Jan 18 by member: t_ann19
I'm not sure what your doing but it sure looks like it's working! 
13 Jan 18 by member: murphthesurf
It depends Bill, your ketones will drop and stay low when your fat adapted. 
13 Jan 18 by member: 8Patty
You doing good @Draglist, I might need to try this, because my scale at moving, but I have been working out, I'm thinking I'm gaining muscles. but my clothes are loose also, I'm Thankful  
13 Jan 18 by member: Retta Smith
@Draglist I mean not moving...sorry about that...fast typing  
13 Jan 18 by member: Retta Smith
Thanks, John! Hi, T_Ann. Now I understand. The FMD is done for five days at a time. It's 1100 calories one day, followed by four 800 calorie days. The macros are veggies, nuts, and olive oil, largely. I am going to do that once a month. And I did attempt to eat low carbs on it, but it was hard to do. The rest of the month I will do keto. 
13 Jan 18 by member: Draglist
Thank you, Murph! Thanks, Patty. I think I am pretty fat adapted but nobody seems to have the definitive answer. Hi, Retta! It's working OK for me. I lost my initial weight doing calorie counting, but I stalled hard after several years. 
13 Jan 18 by member: Draglist
Great job! you should be very proud :) 
13 Jan 18 by member: cherik1
Wow, I can only imagine what it feels like to lose 3 pounds in one day. 
13 Jan 18 by member: skwhite
Thank you, Cherik and SKwhite! Just water loss after several days of retaining it! 
13 Jan 18 by member: Draglist

     
 

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