Low Carb Meals & Weight Fluctuations


 
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Join us for the Fall 2016 Low Carb Challenge!

Keto SnacksMy weight is up a bit this week, from last week when I dipped down to my lowest weight to date: 139.8 pounds.

This morning I weigh 142.4 pounds.

I know why though. It’s because I knocked myself out of ketosis testing low carb ice creams (lol) so I’m back in the thick of keto flu this week.

Ugh! πŸ˜›

Even when I’m eating low carb super consistent with no new food introductions, my weight fluctuates up and down. That’s totally normal, for your weight to go up and then down and then hold, etc.

The cool thing though, is sticking it out and seeing the overall downward trend. πŸ™‚

Weight Loss Trends

 

I was thinking about that this morning as I was standing on the scales. I said “aww, I gained 2 1/2 pounds.” Then I thought how silly that is. If you lost a dime, and then found 2 cents – are you 2 cents richer? NO. You still lost 8 cents. πŸ˜› lol…

Here’s what I ate yesterday, along with my MyFitnessPal food diary, to give you some meal ideas and see how I track things.

Tuesday’s Low Carb Meals

My favorite low carb breakfast! Healthy foods, perfect macros. πŸ™‚

It’s 1/2 cup crushed pecans, 1/4 cup Daisy brand cottage cheese, 4 small diced strawberries, 1/8 cup (17.5 grams) of blueberries. (6 net carbs and 85% healthy fats)

Healthy High Fat Breakfast

I had a quick snack around lunchtime: 2 ounces of Oscar Mayer sliced rotisserie chicken (1 carb). I just ate it right off the scale. πŸ™‚

Measuring and Tracking

Around 2:30 I decided to have a real lunch, and grabbed a low carb style Frisco Burger from Hardee’s (known as Carl’s Jr in some areas). They’ll make ANY sandwich low carb for you! See http://www.Seedrah.com (Hardee’s spelled backward). πŸ™‚

A Low Carb Style Frisco Burger From Hardee's

For dinner I had take-out from Captain D’s Seafood. It’s just a little greasy fast food joint, but they do have healthy & low carb options!

I got the grilled fish & shrimp (whitefish & shrimp skewer) with double green beans for the two sides. I did have to order it: “no rice, no bread.”

Eating Low Carb at Captain D's Seafood

 

Here’s My MyFitnessPal Diary for Tuesday:

MyFitnessPal Low Carb Food Diary with Net Carbs Column

Macronutrients: A Simple Explanation Of Low Carb Macros

How To Get A Net Carbs Column in MyFitnessPal

Calories: 1694
Net Carbs: 31
Total Carbs: 47
Protein: 86 Grams
82% Fat, 13% Protein
Water: 48 ounces

See that Halo Top ice cream in my food diary?!

I was at a PERFECT 21 net carbs yesterday, with great fat/protein ratios, when I decided to test that other Halo Top low carb ice cream flavor late last night. 😐 lol.

I thought “Eh, 4 carbs per serving.” Right, IF you can eat a single serving! I ate TWO – half a pint. πŸ˜› Then realized this flavor is 5 net carbs per serving – too. Ha! Oops. I took this picture to remind myself what a HALF CUP SERVING looks like. πŸ™‚ lol…

Half Cup Serving

 

Still, 31 net carbs for the day isn’t sinfully horrible or anything, especially with a nice (low carb) ice cream splurge. It’s ideal to plan those better of course, and test those on days when I have “carbs to spare” in my food diary. πŸ˜‰

I’ll give you the breakdown on Arctic Zero and Halo Top Creamery as low carb ice cream options soon. I’m still testing how they affect me. And I need to test them in single servings for a true test, haha.

So far I love the Brownie Blast Arctic Zero, and the Mint Chip Halo Top.

Eating the WHOLE pint of Arctic Zero last Saturday night is what threw me out of ketosis though, because that was 4 servings and 32 grams of sugar (it doesn’t use artificial sweetener). Which is why my weight is up this week…

It’ll drop again in the next day or so of course as my body gets back into ketosis and I continue to eat low carb, so I’m not worried about it. So long as I can stay out of the ice cream! haha

How are things going for you?

It’s day 3 today. How are you doing so far? πŸ™‚

Leave a comment and let’s talk!

Best,
Lynn Terry,
aka @LowCarbTraveler

 

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Low Carb Snack Box


 

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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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52 Responses to Low Carb Meals & Weight Fluctuations

  1. Jodi Sabul says:

    Hi Lynn. Just wanted to let you know I am truly back in track now and since this new challenge started I’m down 3.6 lbs. I know a good part of that is water but finally…finally…the scales are moving in the right direction. Thank you for your continued inspiration. I look forward to your posts every morning!

  2. Debbie Leggett says:

    I love the posts of your meals! Why is it yours always looks better…LOL
    Seriously, I’m learning I have to take it one day at a time, and…sometimes, an hour at a time. I truly appreciate your candidness with us. It truly helps keep it real. You are truly an inspiration! Even on days when I feel like a failure, I still look to you for inspiration. I know there is hope for me. I know I don’t have a lot of weight to lose (40 lbs) and I’m 60, but it’s still hard some days. I just want to thank you for encouraging all of us!!!!!

    • Lynn Terry says:

      Thank you, Debbie πŸ™‚ πŸ™‚

      You’re not a failure. I know what you mean though. I have days where I FEEL like a failure too – and that is NOT a fun feeling. I was disappointed in myself for tanking my perfect numbers last night – but in the grand scheme of things it’s NOT a big deal, not enough of one to ruin my night or my morning or all day today — and it’s easy to let it do that, lol. πŸ˜›

      It IS hard some days. It is for me too. I’m happy to have all of YOU here as well! πŸ™‚ Here’s to an awesome Fall together. *cheers*

    • Debbie says:

      Hi Debbie! Another Debbie here! I am approaching 65 (in four short months!) and have about 25-30 pounds to lose and know it’s not easy. Because of age, not a huge amount to lose, and yo yo dieting for many years, my old body is resistant to change. I have lost almost 10 pounds in 3 months, very slow, but the best I’ve done on any WOE in the last few years. I’m sticking with it because I like this way of eating & want to get healthy & stay that way. Keep at it, celebrate the victories, learn from the failures, & I agree, Lynn’s post are very encouraging & I too, look forward to them.

      • Lynn Terry says:

        πŸ™‚ πŸ™‚

        I’m 43 myself, and you’ve seen firsthand how slow MY weight loss can be. lol… especially as I’ve gotten close to an ideal weight.

        I’m in it for the long haul though, for my health, to maintain the weight loss I’ve worked SO Hard for, and to continue getting this body in shape. I’m DETERMINED to be “fit” for once in my adult life. πŸ˜› πŸ˜‰

  3. madeleine says:

    After a month on low carb and your suggestions last week for upping my fat I am hoping to see the scale budge soon–I have not seen real movement since my original 8 lb +/- weight loss after my 1st week and a half. I had my best macros so far yesterday of 70%fat 7%carb and 23%protein. I have been discouraged by the lack of movement on the scale the last few weeks but I have lost an inch from my hips, inch from waist, 3/4 in from bicep and about an inch from the biggest part of my thigh. I would encourage all newbies to take the advice of measuring before you begin because I would likely want to quit if I had not seen some movement at least on the measuring tape πŸ™‚ I am 43 (also had a hysterectomy early, mine at 33) and have spent the better part of my 30’s / early 4os nearly starving myself to try and lose weight and am wondering how confused my body is right now with all this food and fat!?!? πŸ™‚ Any other suggestions you have for me? I am happy to be here and encouraged by your success, Lynn! Thank you for what you do in keeping others going!

    • Lynn Terry says:

      Hi Madeleine,

      Try not to get too discouraged. I know that’s tough, but when you lose 8 pounds in one week, your body WILL “hold” for a week or two while it adjusts to such a big loss in a short time. That’s totally normal.

      Definitely get at least 70% of your calories in healthy fats, track super close, and keep doing that consistently. The scales WILL start moving again! And at least they aren’t moving the other direction. πŸ˜‰ I always consider that a WIN, lol.

      Congrats on the inches lost! You’re right about measurements. And it’s SO odd how sometimes you can lose inches and not pounds – but I’ve seen people go down multiple clothes sizes without the scales changing. Crazy, hey?!

      You’re doing great. πŸ™‚ *cheers*

  4. Karen Ludemann says:

    I have to admit, I honestly didn’t think I would make it thru day 1, but guess what, I DID!! And I am now on Day 3 and going strong, I have not weighed myself since day 1, but I will within the next few days! My starting weight I was ecstatic, I FINALLY after several months of not being able to get below 230, did it! I sat at 229.6! Hopefully by the end of this 90 day challenge I am below 200!!

    • Lynn Terry says:

      Awesome, Karen! πŸ™‚ It gets easier as you go. LOTS easier. You’ll find your taste buds totally change, cravings go away, and you’ll hardly have an appetite. Especially after you get through keto flu and into ketosis. πŸ™‚

      Congrats on your lower starting weight! Great goal, by the way. That’s GOOD motivation!! Just keep thinking about what you’re going to wear and how GREAT you’re going to feel this year over the holidays. πŸ˜‰

  5. Pamela says:

    I too love ice cream so I bought myself an ice cream maker and I make my own, practically zero carb ice cream! I use 1 can coconut milk, 1/4C 18% cream and from there whatever flavour- like 1/4C Atkins Chocolate smoothie and 1/4 C cold coffee. Totally delicious!!

    • Gina says:

      That is probably what i need to do. All the commercial brands of so called low carb ice cream contain sugar and have too many carbs. I love coconut milk ice cream better even than regular ic
      Great idea!

    • Lynn Terry says:

      I’m thinking of making a “frappacino” (did I spell that right??) with the Arctic Zero ice cream and cold coffee. πŸ™‚ I have to be careful with that stuff. I may invest in an ice cream maker yet, lol…

  6. Gina says:

    Hi Lyn
    i feel your pain. I was so bummed out when i saw a 2lb gain but i got right back on track and in a couple if days the weight came down again. I expect the same will happen with you
    that Ice cream was the culprit for my weight fluctuation too. I had a big bowl of the lc icecream. (Not 1/2 cup) twice.
    i am staying away from the ice cream for now and just have it once in a while
    i tried the flackers yesterday. I found the ‘savory’ flavor. I put laughing cow swiss cheese wedges, spread on my flackers with a dab of sf blackberry jam on top
    it made for a very yummy snack. The crackers are good for using like this but i do not care to eat them as is. Those seeds do get in your teeth but after reading the ingredients, i discovered that these contain all natural and healthy ingredients
    i want to try the quest chips. I wondered about the taste.
    i had a sf coconut bar from Aldis last night and think that is what kept me from losing today.
    I had to get my frozen strawberries and pecans cause now i crave the lc cereal when i do not have it. I ate it for dinner last night. πŸ™‚

    • Lynn Terry says:

      I like the Quest Chips okay. The ingredients are not as good as the flackers though. πŸ˜‰ Here’s my first time trying the chips: http://www.travelinglowcarb.com/7171/quest-protein-chips/

      I was thinking of having my cereal for every meal today. πŸ˜› lol

      Yeah, the ice cream… rah. No control, lol.

      Don’t be bummed with those fluctuations. Look back at a bigger picture of yourself. That’s what I did this morning, and it turned my smile back on! πŸ™‚

      • Gina says:

        Haha. Thanks for that link about your experience with Quest chips. It made me LOL. “Crispy cardboard taste” haha. I liked slim’s first reaction. My dog is the same way if he don’t like the smell of somethinh he won’t eat it….at least until he tries it. He will not eat cheez its or those pringle chips.
        I find those Quest chips ingredients questionable too. ( no pun intended. Ha)
        Potato starch? I do not miss chips that much either. I like the pork skins sometimes. I made my own cheese crisps too. Yummy
        Funny….about the Dukes mayo. I always heard even from non low carbers that Dukes is the best mayo. I have some to try
        i would not eat mayo until i found this. I went crazy pouring thru all the different brands of mayo (like my icecream thing) and they all had sugar except dukes. πŸ™‚
        Well the Quest chips are so not worth the carbs thanks for trying them. πŸ™‚
        Gee you look so much slimmer now than then. πŸ™‚

        • Lynn Terry says:

          Thank you, I noticed that too! haha – I’ve only lost about 20 pounds in the last year… but wow did it ever make a difference! I look back even further and it’s amazing to me how much progress I’ve made…

  7. Michelle says:

    My weight stall happened from mother nature blowing into town…I have run every day through the cramps and am hoping once the bloat goes the scale will move. Being a girl sucks!!

  8. Gina says:

    Lyn.
    I love the weight loss graph. That really shows the downward trend. That is encouraging. I need to make one to look at when i get bummed out about temporary gains
    It really upset me to see a gain more than i expected but i just got right back on track and the weight came off again. I am still up one pound. Hoping i can lose that and more i had been experimenting with lc breads etc last week and i am sure i had too many carbs some days.

    • Lynn Terry says:

      At least we both know why. πŸ™‚

      That graph is from my Fitbit app, because it’s connected to my MyFitnessPal account. I have a similar graph in MFP, so if you use that to track… if you’re putting your weight in there daily or weekly, you have a graph too!

  9. Justine says:

    I had another successful day yay!. I’ve been trying to keep my meals simple which can be difficult with having 4 males in the house to feed. But I’m trying my hardest and am determined after the 90 day challenge to start the holiday season on a great note with a great body and a big smile on my face lol

    My meals yesterday were:
    b: bpc, 3 scrambled eggs w/ 1oz colby jack cheese
    L: still full from breakfast so I didn’t eat
    d: salsa chicken (chicken breast cooked in salsa and topped with cheese), small cesar salad
    S: 1 Russell stover sugar free chocolate

    My net carbs were 12. Fat was 78%, protein 17%, carbs 5%

    • Lynn Terry says:

      I love Russel Stover sugar free candy. πŸ™‚ The pecan clusters are my favorite! The salsa chicken sounds fabulous. I have salsa and sour cream in the house… I need to grab some chicken thighs and try that!

      • Justine says:

        Oh me too! It’s so good my children try to sneak pieces of it when I’m not looking lol. But, being that it’s so good it’s just as dangerous because j could demolish every piece in a sitting and very easily. So that’s why I try to keep my “treats” to a minimum. And plus I think the sugar alcohol stalls me.

        The salsa chicken was fantastic. It’s super easy, no fuss, and the chicken stays juicy. It’s delis ☺

        • Lynn Terry says:

          I’ve heard some people say that about the sugar free candy or other processed foods (bars, shakes, etc). I’m like you – I portion out the candy. Otherwise I’d eat the whole bag and be SICK, haha. Ugh!

  10. Carla Ives says:

    This was very timely for me today, Lynn. For some unknown reason, my scale has been creeping up. Sure, it’s only in tenths of a pound but over a week, it was almost 2 pounds up. So yesterday, I got good and pissed and went with the old dieter’s maxim. . . Hey, if I’m gonna gain weight, there’s gonna be a damn good reason for it! First thing I did was bought a sweet cup of capuccino, the kind I used to love. I drink maybe 1/4 of a small cup and tossed the rest. I couldn’t choke it down! You would think that would deter me, right? You would be wrong.

    So then I went and got my favorite sandwich, a roast beef panini from Wawa, complete with fontina cheese, pesto, horseradish, onions, you name it. Got it home and chowed down half. I can’t eat a whole sandwich at one time so that wasn’t strange. What WAS strange is what it did to me. That one piece of rye bread and other high carb ingredients knocked me silly. About a half-hour after I ate it, I was acting really weird. I’m glad I was home alone. My dogs were backing up, I’m sure, making the anti-vampire sign! I was totally disoriented. It was odd. At that point, I decided enough is enough and went back to eating LCHF

    And, yeah, I put it into MFP which shot my carbs up to something like 17% for the day on half that sandwich. And guess what? I lost 1.6 pounds this morning. Go figure. But I can’t afford to be like that. I have too much to do. So today I’m back on the wagon. Right now, I’m having one of your spinach burgers for lunch. I just have to be patient with the downward trend and not get too upset by the ups, even if they keep at it for a bit. I’m tempted to not use the scale and use other indicators. That number drives me (and lots of others) crazy.

    • Erica says:

      You know, it’s not uncommon for a cheat meal now and then to jump-start a plateau. This always works for me.

    • Lynn Terry says:

      When I eat off plan, I track it too. I think it helps to make us more mindful of what we’re eating and why we’re eating it.

      I am in the habit now of tracking everything BEFORE I eat it (or get it, or make it). That gives me the opportunity to think twice about the decision. πŸ™‚

      A lot of people “throw in the towel” over holds & fluctuations. Most people gain all of their weight back doing that, then eventually start all over. That’s definitely not the direction you want to go. I’m so glad you just got right back on track!

  11. Erica says:

    I tried the Artic Zero chocolate “ice cream” the other day and I thought it was awful. No creaminess. I’m spoiled from a LCHF diet, and if something isn’t creamy when it’s supposed to be creamy, like ice cream, then I am disappointed. I had a few bites, and now I’m finished with it. $4 wasted. I don’t recommend the Artic Zero, but that’s just me. Not worth it.

    • Lynn Terry says:

      Yeah, the only flavor I’ve enjoyed (at all) so far was the Brownie Blast. It was WAY different than the others! I haven’t tried them all… but that one was actually GOOD. Too good obviously, lol. Ack. πŸ˜›

  12. Michelle says:

    HI Lynn,
    I am starting living life the keto way and am having success – so thanks for the help!

    Look at the fat grams in the tartar sauce that you posted here from Captain D’s. It can’t be right…120g of fat in one packet (!) that equates to 130 calories.

    On a different note – I took inspiration from your favorite breakfast and made 2 fried eggs in 1T of ghee and broke them over 1/4C of toaster almond/pecan. A little unorthodox, but it was really good as the runny yolk mixed in with the nuts and was totally satisfying.

    Thanks for all the info!

  13. Michele M. says:

    I’m back on track now with the start of this challenge. After the last challenge ended, I got completely off track with my power being out after a storm for almost a week. Between 90+ degree days and mostly drive thru food, I was a bit cranky so I went the “easy” route when I hit the grocery store. Luckily, I’ve already lost what I gained back plus a pound. Now I just have to restock my fridge and freezer without bankrupting myself! LOL

    Thanks, Lynn, for providing inspiration and motivation. So far I’m down 20 pounds and figure if I keep consistent, I’ll eventually get to my goal. Having this community for tips, tricks and similar experiences is a huge help, too.

    • Lynn Terry says:

      That sounds terrible, Michele – a week is a LONG time! I went through that once after a series of tornado hits. It was VERY challenging, lol. Ugh πŸ˜›

      Congrats on your 20 pounds lost, and on getting right back on track. πŸ™‚ I know life can throw you for a loop sometimes, so kudos for making your health and YOUR goal a priority!

  14. Roye says:

    I’m hungry :(, I’ve been eating good, yesterday was:

    b: lc cereal in morning
    l: 2 hard boiled eggs (made egg salad) so 2 tbsp. or mayo on a Boston lettuce wrap with half avocado.
    d. Two slices of homemade Ina Garner’s turkey meatloaf, it wonderful! And a 1/2 cup frozen creamed spinach, first time I tried it and it was really good. I only ate half of each slice of meatloaf? LOL. I’m upset that there is so many carbs in ketchup! I love ketchup on meatloaf.
    I’m finding it really hard to track my macros, I have MFP set up with net carbs and everything but it is such a chore to me! And I’m kind of a picky eater, meaning I eat a little of this a little of that and it’s hard to keep track. Oh and I did make your peanut butter fudge and had one of those. They’re good but I’m still having a hard time with my sweet tooth :(.

    This morning:
    b: lc cereal
    l: half avocado, half tomatoe, small mini cucumber, 2 tbsp. sunflower seeds, olive oil & vinegar.
    d: haven’t eaten yet :). I’ll probably have a chicken breast (spicy recipe from a low card site, they’re really good, and I made coleslaw using 1/2 cup heavy cream, 1 cup mayo, and 1/3 c homemade Truvia.

    Ok, enough negativity! I was down another pound this morning. And I walked 20 minutes at lunch time around my office complex in 90 degree temps.

    I just seem to be hungry today, hoping

    • Roye says:

      Oops sorry I was in a hurry :), I meant carb of course, not card. And hit post before I was finished and now since I’m old I don’t remember what I was going to say after “hoping”! hahahaha. Sorry. Oh and one more thing, it was a huge head of cabbage for the coleslaw, I’ll have it leftover for days :).

    • Lynn Terry says:

      They make sugar free ketchup. πŸ™‚ You can get it on Netrition if you can’t find it in your local stores (I can’t). Here’s the Heinz: http://www.netrition.com/cgi/goto.cgi?pid=428-0001&aid=3558 I haven’t tried it or the Nature’s Hollow brand sugar free ketchup, but I have the NH so I’ll test it! I totally forgot I had it, lol.

      The tracking gets easier because once you put in a food, it stays in YOUR diary so you can easily add it again. You can also use the recipe calculator to figure up recipes and servings like your coleslaw.

      Do you have a kitchen scale for things like the cucumber, etc? I find that makes it A LOT easier. And congrats on seeing the scales move DOWN again! πŸ™‚

      • Roye says:

        Thanks Lynn I didn’t know they had sf ketchup, thank you! I’ve never noticed it in the store but I’ll look next time. I don’t have a kitchen scale, can you share the link again, and also the link to your scale you weigh yourself on. On my scale I have to weigh myself three to four times, I get a different number every time? Of course I always pick the lowest number LOL.

  15. Clarise b. says:

    Now I know why I went such a long time not losing weight. I really don’t do very well writing my foods down. It is why I haven’t taken the challenge before. I finally set mfp up so I can easily track. Now I keep it up and running on my computer for ease. I have been totally underestimating the carbs, now I see reality. Tough but going well. I like a little Breyers, low carb ice cream, but not every night. Eating sautΓ©ed spinach and sausage for breakfast. Skip lunch, salad with meat and cooked veggies for dinner. I am trying to cut portions. I noticed the portions that Lynn has are smaller than mine, so adjusting. Down 1/2 pound.

    • Lynn Terry says:

      I found tracking to be a HUGE eye opener when I finally started using MyFitnessPal too. πŸ˜‰ Glad to hear you got it going! You’ll find that the lower carb you eat and the longer you’re in ketosis… the less appetite you have. Also eating 70% fat or higher, those foods fill you up more!

  16. Jesse says:

    That is a great attitude to have and one I have to remember! Ice cream is my weakness…I don’t think I could have only 1/2 cup as a serving. And to make matters worse, I count “total carbs” due to some of my health conditions, so the ice cream might really blow it for me. But I still might try it once after you post your results…..

    • Lynn Terry says:

      Yeah, the half cup serving 😯 lol – that’s tough!

      I know the Arctic Zero throws me out of ketosis, eating the whole pint I mean, because it has 32 grams of sugar… but it’s honestly a WAY better (and healthier) alternative to “regular ice cream” – which I have gone off plan to have plenty of times in the past.

      So for that, if I’m going to have a “cheat” I definitely want the Brownie Blast by Arctic Zero from now on. It’s a “healthy swap” for me that I can live with.

      The Halo Top is MUCH sweeter because it has artificial sweetener, so 1/2 cup isn’t as hard to do as a limit. And that does NOT throw me out of ketosis. πŸ™‚ I like the Mint Chip in that brand.

  17. Debra Blackmon says:

    First of all I want to start off by thanking you Lynn for sticking with us so closely with this LCHF WOE PLAN….it is good to actually see your daily meals so as we can get an idea on how to eat on this WOE…and what to eat…I appreciate you very much…I have Lost 4 pounds since beginning the challenge…I’M in it for the long haul…THANK YOU LYNN for making this real…LOOSING weight together

    • Lynn Terry says:

      Thank you so much, Debra! I really appreciate your kind words. πŸ™‚ It makes getting up every morning to write totally worth it when I hear things like that!!

      Congrats on committing to your goals, and losing 4 pounds already. That’s awesome!! πŸ™‚

  18. Lisa Arcelia says:

    You’e doing great Lynn, keep it up girl! I do my own version of low carb–I don’t track or weigh the food, I go more with SMALLER portions (not small, I love to eat lol) and high quality food. That seems to work for me. I always “need” to eat something at night, when I watch TV. What has been working for me is to eat a can of sardines and a salad. I get the satisfaction of chewing on the crunchy veggies (which I need to do) and the sardines are a good filler. It feels great not to wake up bloated and with a food hangover. If I am really craving sweets I go for a *tiny* handful of semi sweet chocolate chips. I eat each one individually and let them melt in my mouth. It works. πŸ™‚

    • Lynn Terry says:

      That’s really smart, Lisa. It’s a practice of “Mindful Eating” – which is SO much better than mindless eating (I used to be quite guilty of that, lol).

      I enjoy a “bedtime coffee” (lol) or a nice hot cup of steamy chicken broth out of a mug myself in the evenings. I find it helps me wind down, and the chicken broth curbs any cravings – even for sweets! I’m not sure why, maybe just because it’s rich & delicious.

  19. marjoriesowell says:

    Day 3 need help.

  20. Mirna Johnson says:

    Hello hun what if you never get the keto flu does that mean you’re not doing it right. Thank you

    • Lynn Terry says:

      Hi Mirna πŸ™‚ Not everyone gets the symptoms I mentioned here: http://www.travelinglowcarb.com/4689/ketosis-symptoms-and-low-carb-flu/ some people get different symptoms than I do. If you’re consistently losing weight (assuming you need to lose weight) then I wouldn’t worry about it.

      If you’re not losing weight, or not as fast as you think you should, I would make sure you are tracking very close – and make sure you are staying within 20 net carbs a day max, and 70% fat minimum. That should definitely have you in ketosis.

      The only exception might be a certain food product that knocks you out of ketosis, even if it’s within your macro limits. That could be the case with certain bars, shakes, sugar free products, processed products, etc.

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