Draglist's Journal, 18 January 2018

Woke at 217.4, up 4.6 from yesterday. Having the same issues with constipation. Just ate breakfast and coffee in hopes of movement. UPDATE: Came in the door at 218.0, so the waking weight is today's low. Ate a large dinner with way too much protein. I also ate four cups of broccoli, which doubled my net carbs but I figure those are good for me and will help me process the food. Tomorrow is a work from home day so I am going to flush a lot of black coffee and water through the bod!

1/18/18 Tanita Numbers (waking):
Weight - 217.4 (est. goal at 10% - 183.0) - 34.4 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 53.2 (balance is 62.5%) - 9.3 dehydrated
Muscle mass lbs. - 175.3 (est. goal at 10% BF - 156.7) - +18.6 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs (water)
RDI - 2273 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 24

Macros (in grams, rounded) (updated January 2018):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 133 fat, 47 carbs, 19 fib, 28 net carbs, 198 prot, 2214 cals (2851 used, 637 deficit)
Month avg: 102 fat, 52 carbs, 21.2 fib, 29.2 net carbs, 103 prot, 1638 cals (2891 used, 1253 deficit)

Diet Calendar Entries for 18 January 2018:
2214 kcal Fat: 132.75g | Prot: 197.51g | Carb: 46.86g.   Breakfast: Coffee, Colby Jack Cheese, Polly-O Part Skim Mozzarella String Cheese Sticks, Eggland's Best Hard-Cooked Peeled Medium Eggs. Lunch: Water, Coffee, Suncrest Farms Salt and Vinegar Pork Skins, StarKist Foods Tuna Creations Zesty Lemon Pepper, StarKist Foods Tuna Creations Ranch. Dinner: Safeway Steam in Bag Broccoli Florets, Colavita Extra Virgin Olive Oil, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, G Hughes Sugar Free BBQ Sauce, La Croix Mure Pepino Sparkling Walter, Pork Chops (Top Loin, Boneless), Cooked Green Cabbage, Kraft Finely Shredded Mild Cheddar Cheese. Snacks/Other: Water, La Croix Berry Flavored Sparkling Water, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex, Daisy Sour Cream. more...
2815 kcal Activities & Exercise: Fitbit - 24 hours. more...

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Comments 
Hi Bill since I've been walking 4 times a week I don't have that proplem any more. It's pretty cold here so walking 5 miles fast! 
18 Jan 18 by member: 8Patty
Wow! Bill you must holding in alot.Try talking some Osmotic laxative, that's what I use when lm backing up. I have to get the plunger out! I know Patty "gross" you can't take me anywhere, hahaha...lol 
18 Jan 18 by member: murphthesurf
Murph I stop taking you out in pubic a long time ago lol 
18 Jan 18 by member: 8Patty
I've found insoluble fibre is the only thing that works and has to be at least 20-30 grams a day. The soluble fibre doesn't do anything to help. As you're doing keto, the only way to get it is lots of green leafy vegetables and berries. 
18 Jan 18 by member: Doobrie
Hope things get "moving" for you soon! 
18 Jan 18 by member: jmb3450
Oooo...that doesn't sound good...Look away everyone ;-) 
18 Jan 18 by member: Steven Lloyd
Try making french onion soup without the cheese - The broth is great and it will get you started - Coffee, tea also good - I feel your pain because I get that also - Try making anything you make as a soup form because that water will help you digest those nutrients in the solid foods - My chicken stirfry with onions , brocolli works - Put some water in there and get some flavor out of the food and drink the water - Shrimp and broccoli also a great one for this - I will also say when I eat chinese buffet, the good stuff , I get "very active" after the meal with hot sour soup, shrimp, and cucumber and tomato - I hope this helps - You could try smaller meals and more of them -  
18 Jan 18 by member: johnwentzville
Have you tried cabbage soup??? Seems to get things “moving” for me...  
18 Jan 18 by member: AMorales823
magnesium is supposed to help you sleep and keep you regular, plus most people are low on magnesium anyways :) 
I have the same issue. Bouncing up and down by 3 to 4 pounds. I eat a high fibre diet in general but the KETO diet seems make regularity more diificult. If you find a good solution please share 
18 Jan 18 by member: Athensgym
Ooh dear Bill Hope you get some relief soon ! 
18 Jan 18 by member: poppycom
Do you take a probiotic and/or fiber supplement? 
18 Jan 18 by member: Elena Midnight
Heading down south with a water bag full of coffee, a tube, long gloves and a wooden clothes pin for my nose to rescue my buddy. No warrior gets left behind. Huh huh, behind. 
18 Jan 18 by member: chesgreen
i think the constipation is the only down side to keto for me. try sole on an empty stomach. or warm water with a dash of apple cider vinegar, sprinkle of salt, and if you like spicy add cayenne pepper.  
18 Jan 18 by member: mamamc7
Omg Chesgreen lmao! 
18 Jan 18 by member: 8Patty
Ches is the real MVP! 🤣 
18 Jan 18 by member: mamamc7
Constipation is a bummer. When things start slowing up for me, I add fiber...  
18 Jan 18 by member: John10251
Miralax works great 👍  
18 Jan 18 by member: buffy salvadore
If you are already blocked, do not use fiber - will make it worse. Try mineral oil. 
18 Jan 18 by member: gz9gjg

     
 

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