Day 34 of 90

OP day (again) - food logged in MY PLAN. Keeping the carbs consistently low is making this so easy. I'm locked into a good zone with my eating. Since I started logging food I've been happy eating about 2500 calories per day. My fitness tracker has my estimated calories burned averaging 3400 per day. If these are anywhere close to accurate I should be burning some of my own body fat. My total carbs have averaged 15, which is a little surprising. The carbs in eggs, sausage, dairy, and especially beef liver really add up. I think that it would be really hard to do a true "zero carb" diet. I think you'd have to eat nothing but muscle meat.

Feb 01 - May 02 * Day 35

Healthy Habits check list: Weigh-in, activity, supplements, decent sleep, sun lamp, gratitude journal, food tracking, water

8/8: 19
7/8: 11 - Forgot my water at work again
6/8: 4
5/8: 1

Eating:
Gold days: 6
Green days: 14
Yellow days: 13
Red days: 2

Day 24 of 90

Goal: Keep on tracking, baby! Weigh myself daily. Pay attention to hunger, thirst, and satiety signals. Be mindful of portions and eating and drinking enough to sustain me. Serve myself on plates, cups and dishes instead of eating out of a container.

Water and fluids: Probably could have had a little more water to drink yesterday. Salty Chinese takeout. Feeling okay, though.

ACE: 30-40 g NC
Yesterday's net carbs: 36.0 g

Goal weight: <200
Today's weight: 206.4

Day 35 of 90

Another OP day in the books. Capping my food intake at 2500 calories has worked out well. I'm getting used to eating less. Feeling "full" never really happens while I'm eating. Being XXXL for so many years I could really scarf down some food in a day. Portion control is helpful for me. Otherwise I will have a tendency to overeat. I haven't been overeating this week

Day 4

Eating: 10.9 gms net carbs
Walking: 6765 steps. Meant to walk more but brisk wind and cold temps stopped me.
Sleep : 11PM

Still working on bedtime.

I always appreciate it when you mention this Ken. As you know I am the same way. I have recently gained 10 pound, not because I ate off plan foods but because I was eating too many on plan foods. When I stop tracking and let go of portion control I get into trouble. I am back to tracking and portion control and hope to see the 10 pounds go away or at least for the upward creep to stop. I keep waiting for that sense of satiety that so many people speak of to settle in but it constantly eludes me. I never feel full or perhaps I never feel full enough. I need portion control to keep my eating in check.

Day 52 of 90

1) Weigh Daily and track it on my habit calendar in my bedroom
2) Track all food daily
3) Stick to 20g total carbs or fewer per day ??? total carbs
4) LCHF as outlined by the DietDoctor website

36/90 perfect days


I didn't track yesterday, which is the first step to not tracking at ALL. So today is completely pre-tracked, packed, and ready to go. I am looking at a 10g total carb day today.

I second and third that emotion - thank you khrussva and cotonpal. I was a latchkey kid growing up and used to come home from school and grab a pot or container from the refrigerator and a spoon and just start shoveling. I would grab the bag of white bread and pick at it one slice at a time as I sat in front of the TV. I did the same with boxes of cereal. Mindless eating became habit for me at an early age. I think it really messed up my hunger/satiety signals.

Happily, though, after five months of portion control and tracking, it's pretty second nature now and makes a huge difference in my overall success with health and weight maintenance. In fact, I dropped five extra pounds with minimal effort. So yeah, for me, tracking/portion control is a very good thing. I rebel against it but really can't live without it.

Barb - So much of the eating advice from so many people in the low carb world use the phrase "eat to satiety". Since I have no idea what satiety feels like it is impossible advice for me to follow. When I don't track and measure I get into trouble even when all I eat are on plan foods so I track and measure and this has become so much a part of my routine that it doesn't seems like some kind of hardship. It's kind of like brushing my teeth. It's something I just do. Often eating makes me hungry not full so I just use what works for me.

Feb 01 - May 02 * Day 36

Healthy Habits check list: Weigh-in, activity, supplements, decent sleep, sun lamp, gratitude journal, food tracking, water

8/8: 20
7/8: 11
6/8: 4
5/8: 1

Eating:
Gold days: 6
Green days: 15
Yellow days: 13
Red days: 2

Jean - the phrase "eat to satisfaction" or "eat to satiety" always made me cringe, especially when following a diet that restricted fat and calories. I was constantly starving and felt eternally deprived, so I long forgot what it felt like to be "satisfied." It was a pattern of hold back and then binge. Since starting low carb/Atkins, I've begun to remember what it felt like to sit down to a meal portioned out on my plate by my mom and then eating it and saying, "I'm full." What a concept. Nowadays I'm practicing getting back to that. It's still a vague memory, but at least with adequate fat and protein in my diet, well, like Celine Dion sang, it's all coming back to me now.


Day 25 of 90

Goal: Keep on tracking, baby! Weigh myself daily. Pay attention to hunger, thirst, and satiety signals. Be mindful of portions and eating and drinking enough to sustain me. Serve myself on plates, cups and dishes instead of eating out of a container.

Ate too much protein early in the day and had to have just Brussels sprouts and V8 for dinner. Managed to add in an ounce each of Genoa salami and cheddar cheese.

Water intake good. Also had some herbal tea. Feeling fine this morning.

ACE: 30-40 g NC
Yesterday's net carbs: 36.6 g

Goal weight: <205
Today's weight: 205.6

Day 5

Eating: 9.9 gms net carbs
Walking: 11848 steps
Sleep : midnight

Still working on bedtime.

This was for yesterday.

1. No cheats - on plan food only. To aid with this I am taking a small notepad with me and when I see something I think I will throw in my mouth I am going to write it down instead. Day 59. Stress brings out all kinds of cravings - not really cravings, I guess but wanting to quell it by indulging in the old comfort food habits - everything - fast food, all kinds of stuff in the grocery stores, had very loud voices calling me today. I took a pkg of pork rinds with me and an Atkins shake. Ate the pork rinds. I can't believe I've gotten this far.

2. 30 min exercise 5 X a week. did not happen

3. Clean SOMETHING. Or sort, organize, etc. 15 min + 5 X a week. did not happen

4. Open mail right away, keep on top of finances. I've qualified for a community action group who gives out a one time assistance for a gas card, had that meeting today. Job search continues.

Day 35 of 90

9 total carbs yesterday. I ate more than usual as compared to earlier this week - 3K cals. Ran a 5K in 32 min. It was another fat loss day. I noticed some slack in my pants & belt this morning. The scale has been stuck for a while. Maybe a little whoosh is on the way.

Day 53 of 90

1) Weigh Daily and track it on my habit calendar in my bedroom
2) Track all food daily
3) Stick to 20g total carbs or fewer per day 19g total carbs
4) LCHF as outlined by the DietDoctor website

37/90 perfect days