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Weight History
showing entries 1 to 5 of 10
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28 January 2017
I love following the Keto LCHF way of life. I've stopped weighing in daily and only do it once a week or even once every two weeks because I used to get all stressed from the daily ups and downs. I've learned so far that if I do the program, it will work long term so now there is no worries. I've also learned that it is forgiving as once I stay for a period below 20gm carbs, treating myself to a 50gm day doesn't send the diet into the trash. Pretty nice, I'd say.
Weigh-in:
218.2 lb
lost so far:
29.8 lb
still to go:
38.2 lb
Diet followed reasonably well
(4 comments)
losing 1.3 lb a week
18 January 2017
A minor change: This week I've been starting my morning with a cup of BP coffee (1T of XCT oil and 2T of unsalted GF butter). Two hours later, I have another one. Now here is where I added a treat. About Noon, I drink about 16 ounces of my grassfed beef bone broth (made with mirepoix) as a bridge to my lunch at around 2-3pm. Very nice and satisfying. This gets me to about 800 Kcal with no carbs to speak of and plenty of energy. This gives me about 15-20 carbs to take in for the rest of the day along with my protein and fat choices.
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14 January 2017
Weigh-in:
220.8 lb
lost so far:
27.2 lb
still to go:
40.8 lb
Diet followed reasonably well
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losing 1.2 lb a week
06 January 2017
Basically this is what I do every day:
1. 2 bullet-proof coffees. What this means is that I includes is the following:
- 2 shots of espresso
- 1 TBS of MCT oils. Be careful of which MCT oils you get because many manufacturers have jumped in this trying to get into this market that do NOT do a great job. Message me, and I will explain this in more detail.
- 2 TBS of grass-fed butter. KerryGold is the most easily accessible brand out there. Be sure to get the UNsalted, not the one with added salt. You don't want salt in your drink!
- Use a hand-blender or other kind of high-speed blender to blend for about 20 seconds. This will emulsify the fat so that you can't tell there is fat in it. It's like a latte with half in half.
2. LOTS of green veggies, like broccoli or salad greens. Don't be misled by the quality because if you measured it, the carbs will be negligible. Eat to your heart's desire. Since I am on a HFLC program, I always add a couple TBS of butter to my cooked broccoli.
3. My carbs.
- Depending on my desires, I'll add 10-20 Fritos, or two of my low-carb bread slices with tuna and cheese combos (what used to be known as 'tuna melts'.
- Burger (1.3 to 1.3 ounces) with mustard. or salsa, or any other condiment.)
- Same with roasted chicken breast (ask me for into).
- Chili with mainly protein.
- Any other pre-prepared protein.
It's all pretty simple. Keep in mind that you want to keep the 70-85% fat. 20% Prot and the balance Carbs, with out going beyond 20-50 grams (which could be 5-X amount) of carbs.
Love y'all!
Rob
(9 comments)
06 January 2017
I decided to reward myself with 2 ounces of a single malt scotch. Very nice!
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