Your Weekend Low Carb Mini-Challenge…


 

Happy Friday! ๐Ÿ™‚

It’s day 5 of the challenge and we’re heading into the weekend. A lot of people say weekends are the hardest for sticking to a low carb diet. Why is that the case? Let’s discuss!

TIP: Log your meals & snacks BEFORE you eat them.

This helps you make more deliberate choices, and encourages Mindful Eating (vs mindless eating). Try it!

I challenge you log every bite you eat BEFORE it goes in your mouth.

That’s your weekend challenge! ๐Ÿ™‚


If you haven’t joined us for the “Get Lean For Summer!” 2016 Low Carb Challenge yet, or if you need the challenge details again, click that link. There are steps to join & helpful info. You can join in anytime! Get Challenge Details


Week One “Fun Facts” & Mini-Challenges

If you’re following the low carb challenge here instead of in the Facebook Group, you’ve missed a lot of fun updates this week – so I’ll share those with you below.

Even if you ARE in the group, you may have missed these updates. Things scroll by fast in our busy challenge group! ๐Ÿ˜‰ If you’re missing the official challenge updates in the group, you can do a search for LCMC in the group to find them.

Starting Weigh-In Thread

The weigh-in threads are optional, but at the very least you want to weigh in every Monday throughout the challenge and note your weight loss so you can keep up with your progress.

You also want to take body measurements and note those in your journal, because often you’ll lose inches even when you aren’t losing pounds.

Challenge Group Rules <- Read & Respond if you're participating in the Facebook Group! ๐Ÿ™‚ [Task] Set up MyFitnessPal to track Net Carbs

You’ll want to set this up if you haven’t already. Here are the instructions. Next, read: Macros & Tracking Simplified! This explains why you must go by ratios (percentages) and not grams when tracking your fat & protein – as some proteins are also fats. It also includes live meal examples.

It’s important to eat LCHF (Low Carb High Fat). If you eat too lean, it may stall your weight loss – and could cause other health issues as well (such as kidney problems).

You’ve heard “you need carbs for energy.” But if you limit your carbs to just 20/day, your body will burn fat for energy instead. This is the reason you must eat plenty of healthy fats. ๐Ÿ˜‰ Plus, as crazy as it sounds, healthy fats make you lean! Your body and brain run much better on fat than they do on carbs & sugar.

[TIP] Use the FREE recipe calculator in MyFitnessPal

This is one of my favorite MFP features. It makes it very easy to figure carb counts & macros (per serving) for more complex meals and/or recipes. All of your recipes will be saved in your account, so recipes you make often will be easier to add to your food diary.

=> http://www.myfitnesspal.com/recipe/calculator

Another feature that is super handy is the “My Meals” option. To create a meal, add the foods you want to your food diary and click “Quick Tools” then “Remember Meal”. For example, I make my Tuna Salad the same every time. I entered all the ingredients into my Food Diary for lunch one day, chose “remember meal” and now anytime I make Tuna Salad I can just click Add Food > Meals … and add it with one click! ๐Ÿ™‚

Learn the Common Low Carb Terms & Acronyms

There are a lot of myths flying around about water. For example, that you should drink half your weight in ounces – is NOT true. ๐Ÿ˜› For a list of low carb foods high in water content, and all the reasons you shouldn’t “drown yourself”, see:

How Much Water Should You Drink?

Feeling like H*LL yet?! If you have headaches, leg cramps, a weird taste in your mouth, feel seriously irritable, etc – you’re experiencing Keto Flu.

Read: Ketosis Symptoms & Low Carb Flu Explained to understand what you’re going through. I recommend drinking hot chicken broth out of a mug. The canned Campbellโ€™s broth is my favorite. It replaces sodium and electrolytes lost through the process of going into ketosis, which helps a lot with the symptoms.

“Learning Low Carb: Fun Facts!”

Sources for magnesium in low carb foods include: spinach, swiss chard, sunflower seeds, almonds, turnip greens, summer squash, edamame, peanut butter, avocado, salmon, halibut, chicken, beef, broccoli. -source: Healthy Fats & Super Foods

A list of Low Carb vegetables in alphabetical order, with carb counts included:

Low Carb Vegetables

Did you know an avocado has more potassium than a banana? ๐Ÿ™‚

Spinach, salmon, avocado & mushrooms are top low carb sources for potassium.

* do not take supplements without consulting your doctor.


Again, if you missed any of these official challenge updates in the group, you can do a search for LCMC in the group to find them all. ๐Ÿ™‚ If you have any questions about tracking, using MyFitnessPal, low carb macros, or anything else to do with the low carb diet… simply leave a comment and ask! *cheers*

Best,
Lynn Terry,
aka @LowCarbTraveler

 


 

About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge

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11 Responses to Your Weekend Low Carb Mini-Challenge…

  1. Jennifer says:

    Thank you for posting this! Since I’m not on FB, I am happy for this rehash ๐Ÿ™‚

    I’ll do my best with the weekend challenge – we’re going camping, and I’ve promised myself and said out loud to my husband and my sister-in-law that I will NOT cheat at all… I’m bringing low carb foods for me to eat and will stick to the plan.

    • Lynn Terry says:

      A lot of challengers are not on Facebook this go round, and tons are following along via Instagram this time, so I’m doing my best to keep it all easy to access. ๐Ÿ™‚

      I had a great low carb camping trip. It was my first summer low carbing, but I documented the trip here: http://www.travelinglowcarb.com/tag/camping/ There are so many great foods to enjoy outdoors!

      I don’t recall if I mentioned this in my camping diaries, but I really enjoyed spiced rum (Captain Morgan) in my coffee late at night around the fire when it was cool – with HWC, hazelnut coffee & sugar free vanilla syrup. Delicious hot drink!

  2. Denise (NolaBabies) says:

    When will your next low carb luncheon be? I’d love to meet sometime to talk. I’ve been doing low glycemic (basically a diabetic diet- but I’m not diabetic) I’ve been starving myself for months. I need a change and want some progress for the effort.

    • Lynn Terry says:

      Where are you located, Denise? ๐Ÿ™‚

      You should never be hungry on a low carb or diabetic diet! I eat plenty, and lose weight, eating 20 net carbs max and 70% fat minimum. Are you restricting calories, or what are you following exactly?

      • Denise says:

        Murfreesboro. Yes…. I started at 1100 calories ( in the app for iPhones called “Low GI” diet…. As I lost it subtracted more calories…. Am now at 980 calories per day and I’m just done with being always hungry

    • Lynn Terry says:

      Great, Denise – stay tuned here at the blog for announcements on middle TN low carb meetups. I’d love to enjoy a fun lunch or dinner with you! ๐Ÿ™‚

      As you can see here in my diaries, I don’t eat low calorie – and don’t count them or watch them. I do document them because some people are interested (and ask me anyway).

      If you eat a ketogenic diet, you don’t have to count calories, and you’ll NEVER go hungry. It’s because it’s not like traditional diets. There’s a science to the way it works. See: http://www.travelinglowcarb.com/4606/lchf-diet-explained/

  3. Kathy Buttercup says:

    Hey Lynn. I just started on MFP. I can’t find the challenge on it. I wasn’t sure if I am missing it or is it not on there? I am looking forward to using it to help me calculate and keep track. Thanks for all the advice and support.

    • Lynn Terry says:

      Hi Kathy ๐Ÿ™‚

      My MFP account is set to private, which is why I share my diaries here in my daily food journal updates.

      • Lynn Terry says:

        I should qualify that: Between this blog, the Facebook Group, my Facebook Page, Instagram, Twitter, Pinterest, Google+ and Email… I can’t manage another community – lol. ๐Ÿ™‚

  4. Emma Preciado says:

    I set a chime alarm for 9 am to log my breakfast & my projected meals/snacks. Then again @ 9 pm, I set another alarm on my phone to remind me to edit my projections, if needed. When I see that I need to add more fat to the day’s totals, then I eat a final, quick “fat” snack, before stop eating for the night. This works well for me!

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