Wow! What a great start to the “Get Lean For Summer” Low Carb Challenge!! 🙂
It was great to hear from so many of you, and discuss some of the bigger issues with our food & weight loss goals.
Join us if you haven’t already!
I woke up 1.4 pounds lighter this morning, which feels SO good! Even less than two pounds can make a huge difference, especially if it’s water weight. I feel less bloated and much better!
I’m pleased that I have exercised two days in a row – the first two days of this challenge. That has been such a struggle for me: getting in the habit, and MAKING it a priority. Seriously, it doesn’t take that long! 😛
Here’s what I ate yesterday, on Day Two of the new challenge. Then I have a few tips for you after that, to help you stay on track…
Tuesday’s Low Carb Meals
For breakfast I made sausage with cheesy scrambled eggs:
I measure and track everything! This was .53 ounces of colby jack cheese (off the block), measured and diced for my scrambled eggs. I use the Ozeri Kitchen Scale (cheap, small, perfect!).
I had a 3 hour nap (I have a very fluid schedule and work weird hours, lol). Knowing I was going out for a big yummy low carb dinner later, I just had an Atkins Bar and some water in the afternoon while I was getting things done…
That was my last Atkins bar. I was cleaning house: getting rid of the low carb junk food. 🙂 lol. I also had a serving (28 grams, 1 ounce) of Blue Diamond Almonds.
I went to O’Charley’s for dinner and ordered the Cedar Plank Salmon. Unlike most restaurants, their salmon is always fresh (never frozen) – and absolutely delicious!!
For my sides I ordered their Baby Green Beans and Steamed Broccoli.
Loaded Broccoli is one of my favorite low carb sides when eating out. I just order “steamed broccoli, loaded like a baked potato please.” 🙂
Yum!! I was only able to eat about half of my dinner. That was a HUGE plate of food, lol. I brought the rest home in a take-out box to enjoy today. 😉
My complete MyFitnessPal Diary for Tuesday:
Calories: 1632
Net Carbs: 16
Total Carbs: 22
Protein: 104 Grams
Macro Ratios: 75% Fat, 21% Protein
Exercise: 90 reps on the Ab Carver Pro
FitBit Steps: 6,179
Water: 32 ounces
Starting Weight: 154.6
Current Weight: 153.2 pounds
Weight Loss (so far): 1.4 pounds
Here’s how & what I track, and how I get Net Carbs in MyFitnessPal.
I wore my new spring heels when I went to eat last night. 🙂 They’re super comfy! They also lift me up about 4″, which is great for this short girl (lol).
I got them on 6pm.com
I find that dressing up really helps me stick to my goals. It’s way too easy to “eat bad” when you’re wearing your fat pants, or frumpy clothes (“my comfies” I call them!).
I suppose it has to do with looking better, which makes you feel better, and makes you want to look and feel even better. But there’s also the case of “dessert will NOT fit in these leggings!” haha.
Restaurant Tip: Look up menus and nutrition facts before you go out, and know exactly what you plan to order before you get there. This helps A LOT. 😉
Mindful Eating tip: Log your meals and snacks BEFORE you eat them. Log everything, even off plan food. Logging first gives you an overview of how it impacts your macros for the day, and if it’s a bad choice… it gives you a moment to pause and consider if you want to back out. I challenge you to “log first” for a full week!
I’m pleased that I got my ab workout in, and that I got even more Fitbit steps in than the day before. And yes, it is tough to pass up the rolls and the dessert when I eat at O’Charley’s. I already had more food than I could finish anyway though, and I just have to ask myself: Do I want that more than I want to be lean and strong?! The answer is NO. I’m keeping the vision of my “healthy, happy self” clear in my mind, with the goal to look amazingly great this summer!
About my ab workout, have you seen this video of the day I first got my Ab Carver Pro?! Haha, feel free to laugh. 🙂 I love it – it’s a fast, easy focused workout!
How did you do on Day Two?
Leave a comment below, and let’s do this together!!
Best,
Lynn Terry,
aka @LowCarbTraveler
p.s. You can subscribe by email below to get my Daily Food Diaries throughout the Low Carb Challenge sent straight to your inbox. That way you’ll never miss great (easy!) low carb meal ideas. 😉
I’m confused by the log entry for the Atkins bar you had for lunch. Why does it log for just 3 carbs when the label on the bar in the pictures says 19 gr carbs (6 gr fiber)=net 13? I would love to keep one of these bars in my purse to snack on, but 13 carbs is too much for me.
Hi Ann,
Because it has sugar alcohol (not sugar) – which you also subtract. The other part of the label says “3 net carbs” it’s just not showing. π
Did well eating. Need to start logging the food, and before eating is it a great idea!
Still need to get exercising. I will get out the DVD’s to utilize in the house while we are getting hammered with snow here in the UP of Michigan! Grrrrrrrrrrr!
Make it a great day everyone!
I find that really helps, to log your meals/snacks BEFORE you eat them. π Tracking is key in keeping an eye on your macros, making sure you’re not eating too lean, and identifying any potential culprits for issues you might have along the way.
Hopefully your snow will melt soon! It’s crazy windy here in Tennessee today, blowing in a cold front. π
I started the challenge after breakfast on Monday, day 1. I have logged all my food and this morning I am down 2.5 pounds. I’m thrilled. Thank you so much for this challenge, your tips and advice. Looking forward to each day.
Way to go, JS! π
I really enjoy having all of you to eat with, and lose with! I look forward to every day too, and the fun discussions. π
Good morning to all! Yesterday was definitely a successful day, but the week days are usually not my problem areas…it’s that good ol weekend. Gets me everytime. I’ve made it a habit to log my food on MFP for months now so now it’s just second nature to do so. This is what my meals looked like:
B: BPC, 2 Egg omelet w/ 1oz colby jack cheese from the block & 1 slice of ham
L: chicken salad w/Mayo and celery & BBQ pork rinds
D: chicken cordon bleu (baked chicken breast w/1 slice of ham & 1 slice of Swiss cheese. I also had a small salad which was just romaine lettuce, 1 tbl Parmesan cheese and cesar dressing
I drank 60oz of water and had 1 can of diet dr pepper. I had a total of 5 net carbs! Woohoo!! No exercise but that’ll change here real soon .
The BBQ pork rinds that I find list sugar in the ingredients but then have no carbs. Are you finding sugar-free rinds or are these ones I’m finding ok?
Thanks,
Libby
You are absolutely right. The bbq pork rinds do have sugar and are zero carb. I know in my initial try at this diet I ate the bbq ones everyday almost and it never stalled me. But…3 babies later I notice if I eat them all the time I will stall and I think that’s due to the sodium in them. I only eat them when I’m craving something salty and crunchy and i also don’t eat the whole bag, just a handful maybe. And if you don’t like the original flavor you could always dip them in hot sauce, melt cheese over them or use sour cream or salsa as a dip. I like to use them in place of tortillas for nachos and crackers for chicken or tuna salads. I’ve even used them as a breading.
Joined challenge today. Thanks for the menus.
Great idea on the ‘loaded broccoli’! Love getting ideas from here…thankyou!
Breakfast: 2 deviled eggs with 1tsp butter, 1Tlb mayo and 1tsp Mustard
4 slices microwave uncured bacon
20 oz Hot Tea w/ 2T heavy Cream
Lunch Quest chocolate chunk bar
32 oz unsweet iced tea
Dinner Applebees 6 oz sirloin steak
2 servings Steamed Broccoli (ate about 2/3 of the broccoli)
2 glasses unsweet iced tea
Snack 32 glasses unsweet iced tea
48 oz of water as well
6400 approx steps per fitbit
Was down .6 lb yesterday morning but Up .2 lbs this morning …this is so distressing, I am so careful and still I can’t seem to loose weight no matter how hard I try… been trying low carb for months and have never gotten below 152
Hi Kris,
The slight fluctuations are normal. But you should try skipping any bars for two weeks and see if that helps. It’s the first thing to cut. I love the Quest bars, but they stall me – while the Atkins bars don’t. Go figure! Other people experience the opposite. π The only way to find out is to do a “clean test” (eliminate one thing only for at least two weeks).
Here’s a question: what do you do on LCHF if you’re not feeling well, sick?
For instance, I get migraines and when I do I don’t feel like eating meat and cheese. I want comfort food. Or when my stomach is upset, nauseous, I want the BRAT diet. Today I’ve only eaten yogurt and a banana because of an upset stomach. I had no idea how many carbs were in a banana, but that’s what my tummy needed.
Do you just take those sick days off? What have you found to help you through these kinds of days?
Thanks,
Libby
Hi Libby,
First, track all of your foods, even when you eat off plan. It’s a good idea to stay in the habit. I log my foods BEFORE I eat them, which sometimes makes me think twice and choose something different.
Second, do you get migraines and nausea a lot? Or is it just after a few days of eating super low carb? If it’s the latter, you may be experiencing keto flu: http://www.travelinglowcarb.com/4689/ketosis-symptoms-and-low-carb-flu/ If that’s the case, it means it’s working! It also means you knock yourself out of ketosis eating yogurt and bananas, so you have to start all over and go back through it again. π
I recommend drinking hot chicken broth out of a mug. The canned Campbell’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. It’s also great for an upset stomach.
Thanks Lynn.
I do think I have a touch of something flu like. It’s not the keto flu – I know what that feels like.
So when you have the flu or are really sick with something connected to a virus what do you eat?
Libby
I have had three viruses this season already, not fun! I drink chicken broth, and try to eat bland. My low carb bread recipe is really easy and bland too: http://www.travelinglowcarb.com/680/low-carb-bread-recipe/ I made that when I had an upset stomach.
I thought I was doing well and weighed in and had gained 2lbs. Well today is a new day with a new challenge and I’m up to it.!
Sue,
First, make sure you weigh at the same time every day: first thing in the morning right after you pee. Any other time of day (even an hour later) is inaccurate as your weight will fluctuate 5 pounds or more throughout the day.
If you just started on Monday, ride it out a few more days and track super close – and see what happens. It takes up to a week for some people to see the scales move down. Also stick to real foods (no bars, shakes, processed foods, etc) for a few days to see if that helps.
Day 2 very happy! I didn’t cave into late night self sabotage. I said to myself I’m not going in the kitchen!! I’m just not! Lol
Thank God it worked let’s see about tonight. I logged ahead of time like you advised Lynn that helps. B-eggs bacon L steak Broccoli D mashed cauliflower pork loin S– peanuts diet crush .. The advice on Facebook helped me tremendously to stay on track!
Way to go, Yolanda! π
Beginning day 8 for me, 2 days of lchf, then switched to egg fast for no-hunger/no-cravings benefit. Today 1st day of traditional lchf. Had lost 7# up til yesterday. Woke up feeling really good and feeling lighter, noticed my stomach leaner, felt stomach on side where bone is and there was an indentation. Oh my gosh! Got up with BPC on my mind and felt upper abdomen – right down the front 2 inches gone. Seriously. I lost 3#. While sitting, my abdomen feels pulled in. Looking in the mirror, the waist is there! I am happily drinking BPC and chicken broth at the same time now (I found I have to drink the broth 1-2 times per day). Looking at the inside of my forearm, and there is now an indentation from the wrist to my elbow. This woe is surprisingly satisfying and healthy. While donating blood last Wednesday, the nurse told me she was on this diet and suggested that I join the 90 Day LCHF Challenge. I did a lot of research before trying this diet including reading and watching videos about lchf, egg fast, recipes, visiting Mayo Clinic website, etc. It is definitely the wol for me. Hope all of the folks on lchf get satisfaction the way I am.
What a great story, Mary! Kudos for taking control of your health, and doing so much research. π Here’s to more great success! *cheers*
So day two was amazing. I woke up at 5:15 am and took my morning walk from 5:30 – 6:25. My meals are already prepped for day two so all the guesswork of what I was going to eat. My meals for Tuesday were:
1. eggs with turkey sausage
2. Snack 8 almonds and string cheese
3. L: 5 wings and 2 eggs
4. S: string cheese 2 cashews (which made my throat itch) and 2 almonds
5. D: 2 drumsticks
I think I drank about 80 ozs of water my goal is 80 ozs today.
Last night around 9ish I was super hungry..but I did not want to eat any snacks so I went to sleep.
Overall I am still excited about the low carb diet. all of my meals are ready thru Sunday.
Thanks to everyone who shares ideas and recipes.
Way to go, Natalya! I don’t drink that much water myself, by the way. Don’t force it if you’re not thirsty. 64 ounces a day is standard, and you get much of that from the water content in foods already.
What are your calories like? I ask to see if you’re eating enough. π
Day 2 for me looked very much like Day 1. I’m also tracking my food in MFP, something I never really do. It’s just very time consuming, but right now I feel it’s essential so I can figure out what works and what doesn’t work. I feel like I’m in a stall. My body seems perfectly happy where it’s at, but the problem is that I’m not content with my weight just yet. I tried an egg fast a couple weeks ago, and thought I did pretty good transitioning back to normal LCHF diet, and although I’m still down from what I was when I started the egg fast, I was hoping that my weight would continue to drop, and so far it hasn’t. I’m getting concerned about being able to lose the weight I need to lose by April 23rd. I’m still 6 lbs away, and while I can massively cut water weight (sauna, zero carbs, etc.) the week of, I really was hoping to not have to do that. I’m going to keep tracking but am hoping to figure out what’s going on sooner rather than later!
Hi Jennifer,
Tracking will help A LOT. π First, it’s normal to experience a brief hold, or even slight weight fluctuations during week 2 and/or 3. That’s just your body adjusting to the initial weight loss. Keep doing what was obviously working for you while your body adjusts. π
In the meantime, things to cut first (if you’re eating any of these things): cheese, cream cheese, bars/shakes, any processed foods, complex recipes. The best stall breaker I know of is the 3IMAX method: http://www.travelinglowcarb.com/6064/3-ingredients-rule/
I’ve been on the Keto diet since last May and was initially able to lose about 15 lbs, but since then, I’ve just been stuck. I’ll fluctuate. I’ll get really really really close to my GW and then go back up to my CW. I’ve had some moments where I slightly stray off of it – allowing more sugar carbs. I try hard to always stay away from grains, even on cheat days. I can maintain pretty well like this.
I avoid most processed foods – we’re pretty clean eaters at home thankfully; I don’t do bars/shakes at all; but I do love my dairy!!! I have to have heavy cream in my coffee, and like my cheeses! I’m ok giving up some of it, but I don’t think I can give up my cream in my coffee. I always account for it when I’m tracking, so why is it that it would stall me if my macros are where they should be?
Though I’d post what I ate yesterday:
B: Coffee w/ cream and mixture of stevia/xylitol
L: italian sausage, with a couple spoons of marinara sauce, 1 slice of provolone
S1: Bacon Jalepeno Poppers (4 halfs)
S2: Dark chocolate
D: 2 italian sausages, 1/4 c marinara sauce, 1/3 c mozzerella, handful of black olives
Dessert: coconut fat bombs (3 oz)
Looking at this now I think I ate too much… ha
Exercise – 1 1/2 hours training in jiu-jitsu (first half hour is cardio/conditioning; next 45 mins is drilling moves; remainder of class is sparring)
How did your net carbs and fat/protein ratios come out with yesterday’s meals?
net carbs: 27 (went a little high because i caved in to extra chocolate – thanks hubby!)
fat: 181
protein: 60
overall, my calories were quite high, about 500-600 higher than what i should’ve had, but if I subtract my exercise calories it balances out. I know you’re not big into counting calories, but I’m trying to watch them right now in hopes that it speeds up my progress.
I was looking into the Whole 30 diet and thinking maybe I should consider doing that for the next month to see if it helps. I would have a very hard time eliminating the sweetener in my coffee, so I would probably allow that 1 little cheat each day, but otherwise, I’d love to see how much more weight my body might be clinging onto because of all the other foods I still eat (aka dairy).
I assume your marinara sauce is sugar free? I would cut down on cheese, cut out the chocolate for a full week. You’re counting 1 carb per 2 TBSP of heavy cream, right? It’s 7 carbs per cup…
What is your opinion on coconut oil? I have read a lot of good things about it, but wanted to know from someone who does low carb just what they think about it. I made your recipe for the peanut butter pecan bars, which called for coconut oil and they were really good, but they stuck to my dishes, do you spray with pam first?
Here’s the recipe for the homemade low carb pecan bars: http://www.travelinglowcarb.com/8855/lchf-peanut-butter-pecan-bars/ – for anyone else following along. π
Coconut Oil has a lot of great benefits IF you use UNrefined organic virgin coconut oil. Refined coconut oil is no different than using lard.
That said, I don’t eat it just to be eating it. I do use it to make my bars and my fudge, and mostly because it cuts down the carb count on my peanut butter when I mix it half and half. π
It’s also great for your hair, your skin, as a personal lubricant, etc, etc, etc.
I don’t spray my dishes, no. I just use those plastic food storage containers, and mine popped right out. You can also use a silicone mold.
Other than pork rinds, what are options when craving crunchy/salty like potato chips or yummy french fries with a low carb bunless burger? Thanks
Hi Kathy,
Almonds with sea salt
Crisp steamed green beans, salted & dipped in mayo (my favorite!)
Cheese chips: http://www.travelinglowcarb.com/4232/low-carb-chips/
Quest Sea Salt Chips are pretty good too: http://www.travelinglowcarb.com/7171/quest-protein-chips/
Hi all! I had a good second day. I tracked food on MFP. Yesterday I was at 20 carbs and today 18. I am feeling pretty satisfied. As I walked to Starbucks on my morning break at work today I was thinking to myself Morning Bun or Coffee cake? So much of what I eat is habit! I caught myself before I ordered and just bought my unsweetened iced tea. I have to retrain my brain and stock up on string cheese and almonds in the break room. Have a great tomorrow everyone! π
Way to go, Dayna! π You’re right – most of it truly is habit. One of the things I love about tracking is that it puts me in the mindset of Mindful Eating (vs mindless eating!). I find it especially helpful to log my foods BEFORE I eat. π
When I’m going out, I always decide where I’m going and what I’m having before I go. And if it’s somewhere new, I look up the menu and nutrition facts BEFORE I go. I find that much easier than making decisions on the fly.
Just started today the challenge! Started the morning with bulletproof coffee. Yum