Weโre kicking off the 2nd week of the Low Carb Challenge today! ๐
Itโs time to Weigh In. Hereโs the Week One Weigh-In Thread in the challenge group, or if youโre following along outside of the group, simply log your weight and measurements today โ and note your progress.
I would love to hear your update, so leave a comment with the amount of weight and/or inches lost during week one. ๐
We also have a new Mini-Challenge this week! See below for details.
My loss is 3.6 pounds for week one, with a lot of bouncing around on the scales. Thatโs totally normal of course, and weeks 2 and 3 are even worse. You may notice โholdsโ on the scale, or even slight fluctuations in your weight, as your body adjusts to the initial weight loss the first week or so.
The key is not to do anything drastic when your scales seem to be stubborn (or possessed, lol). Just keep doing what was obviously working for you โ or go back to that if you changed anything. Give your body time to adjust and catch up. The weight loss will kick back in! ๐
Challenge Details | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6
Day 7: Sundayโs Low Carb Meals
My low carb breakfast yesterday was my usual: 3/4 cup pecans, 1/4 cup Daisy brand cottage cheese, and 4 small diced strawberries. (6 net carbs, 88% healthy fats)
For lunch I just had an easy snack, what I call a healthy โfat bombโ. ๐ Itโs 1/4 cup pecan halves and .81 ounces of Colby Jack cheese (off the block). It doesnโt look like much food but itโs high fat, so very filling: 291 calories, 1 net carb, 88% healthy fats.
My low carb dinner was take-out from the Gondola Pizza & Steak House restaurant. Itโs called Philadelphia Chicken on the menu: grilled chicken topped with mushrooms & mozzarella (I got mine without sautรฉed onions) and broccoli/cauliflower on the side. Delicious!
That usually makes two full meals for me, but I ate it ALL. ๐
I also ordered a second take-out meal to eat today.
Thatโs what I call โgrocery shoppingโ lol.
Hereโs My MyFitnessPal Diary for Sunday:
Hereโs how & what I track, and how I get Net Carbs in MyFitnessPal.
Calories: 1731
Net Carbs: 22
Total Carbs: 41
Protein: 93 Grams
Macro Ratios: 71% Fat, 23% Protein
Exercise: 90 Reps on Ab Carver Pro
FitBit Steps: 1,945
Water: 32 ounces
Starting Weight: 154.6
Current Weight: 151 pounds
Weight Loss (so far): 3.6 pounds
I also had two pieces of sugar free candy yesterday, which you can see in my MFP food diary above. It is full of โsugar alcoholโ (which you also subtract to get your net carb count) so itโs only 1 net carb for two pieces.
When you feel like chEATing, but you donโtโฆ
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This week (Week Two) in the โGet Lean For Summer!โ Low Carb Challenge weโre doing a FUN mini-challenge. ๐ Itโs called 3IMAX, which means: Three Ingredients Max. The goal is to eat no more than three ingredients per plate (meal or snack).
See: The 3-Ingredients Rule for details & meal examples.
This cuts out any processed foods with lots of ingredients on the label, including bars & shakes and sugar free candy. It forces you to really analyze what youโre eating. It also forces you to make better low carb food choices, as youโll want to pick the 3 highest quality foods for your plate. Plus it makes it A LOT easier to track! ๐
I donโt personally count real butter, mayo, coconut oil, or salt in my โ3 ingredientsโ when I do 3IMAX. Those are โfreebiesโ on the list.
If you have any questions about the mini-challenge this week, let me know!
How did you do on Day Seven?
Leave a comment below, and letโs do this together!!
I would also LOVE to hear your week one results. ๐
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 youโll never miss great (easy!) low carb meal ideas. ๐
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I am so happy a friend introduced me to your site! I was trying to trudge through a super long Atkins book and not doing very well d/t all my questions until I found this! Thanks for making it so simple, and fun, and โdo-ableโ. I love reading all the comments and getting ideas for new foods I wouldnโt have thought of. Iโm down 6 pounds (first 2 weeks on my own, last week w/ you)โฆ.though went up over the weekend as I โcheatedโ w/ queso/chips and a few mimosas at a brunch. In all honesty, it didnโt taste as good as I thought it would, and my stomach hurt after. Back to it! And making my shopping list as I go through all the suggestions.
Questionโฆ.do you use the keto sticks? Do you recommend them? (the sticks you pee on to make sure you are in ketosis)
Iโm glad you joined us, Tracey! ๐ I havenโt ever used the sticks or strips, but I can easily tell when Iโm in ketosis. I just FEEL it.
Kudos on 6 pounds lost in the first 3 weeks. Thatโs great progress!! I totally understand the โit didnโt taste as good as I thought it wouldโ โ been there, lol. Itโs sad how disappointing it is! ๐
So, I weighed this morning. First time since last Monday morning. I went from 177.4 to 174.2. My problem is that I get so discouraged when I donโt see a huge loss after a week of struggling, you know. How do you NOT get discouraged when it comes off so slowly? How do you maintain enthusiasm for another week and then another week, etc? Totally open to advice,
Libby
You did great, Libby! A 3.2 pound loss in a single week is GREAT! ๐ Thatโs almost exactly what my loss is. You honestly donโt want to lose much more than that in a week, but rather lose it naturally at a consistent pace.
Youโll lose slower at under 200 pounds than people who have much more to lose, too.
What is it youโre struggling most with? You shouldnโt be hungry at all on a low carb high fat diet. You can eat as much as you need to stay emotionally and physically satisfied, as long as itโs 20 net carbs a day or less and within your macros. There are tons of super low carb food options to choose from!
I maintain enthusiasm because I gain MUCH faster than I lose. ๐ If Iโm losing at all, Iโm happy. If Iโm even maintaining my weight Iโm pretty pleased, lol โ I am a seriously slow loser usually.
Check these 4 points with help losing faster: http://www.travelinglowcarb.com/5093/not-losing-weight-eating-low-carb/ and let me know if you have any questions. Cut out any bars, shakes, cut down on cheese & cream cheese. And take the mini-challenge this week โ it helps A LOT! ๐
Thanks Lynn.
My struggle is that Iโm addicted to sugar. I love ice cream and cookies and candy. Also, my family snacks on pretzels all day long. Ugh. Then if I cut out all shakes, atkins products, bars โ there is nothing to satisfy that sweet tooth.
What are some go-to snacks for you that really satisfy?
Libby
Ahh. We all have a similar struggle. I cry (real tears) over all the ice cream I have not eaten. ๐ Fortunately there is low carb ice cream!
If you are not ready to take on the 3IMAX mini-challenge, then donโt. ๐ Just stick to the 20 net / 70% fat for now!
For snacks, I like cheese crisps:
http://www.travelinglowcarb.com/4232/low-carb-chips/
I love these peanut butter pecan bars:
http://www.travelinglowcarb.com/8855/lchf-peanut-butter-pecan-bars/
Or just the fudge is good too:
http://www.travelinglowcarb.com/6247/low-carb-peanut-butter-fudge/
๐
Drumroll. โฆโฆI LOST 5 POUNDS!! Woohoo! I am super ecstatic about this. I know this probably wonโt be the case every week but Iโm gonna damn sure try to make it as close as possible. My meals yesterday were:
B:BPC, 3 eggs scrambled with 1oz of colby jack cheese
L: toppings off of 2 slices of pizza
D: ham and cheese ROLLUPS
S:diet dr pepper, 1/4 LCT pecan peanut butter bar
Not a super healthy day but things couldโve been worse. Onto week 2โฆ.good luck everyone!
Way to go, Justine! ๐
Yes, the first week you lose best. Then week 2 and/or 3 you might see the scales hold, or fluctuate a bit โ just remember thatโs totally normal! Itโs your body adjusting to the shock of losing so much the first week, in such a short time. ๐
Keep doing whatโs obviously working!
Thanks!!! Iโm excited to see my results for the rest of the challenge, whether it be good or bad.
Yikes! I gained 1# but Iโve been doing this awhile and know this is not necessarily a set back. Iโve been loosing slowly since Jan.4th and have lost 6# but Iโm not looking for โfastโ.
but want to look better on the beach this summer. I stopped using My Fitness Pal for some reason but yesterday started recording my meals again after seeing your emails encouraging people to use it. I fixed Salmon for dinner last night and put a little bit of basil pesto on top of each filet and it was WONDERFUL! Since it contains good fats I thought it would be ok but would it be considered an โitemโ on the plate since it does contain almost a gram of carbs?
Hi Diana,
I think youโll lose weight even faster now that you are tracking again. ๐
I am not super strict about the 3IMAX rule always, so I wouldnโt worry about that bit of basil pesto โ just enjoy it!! And of course log it. ๐
While tracking now, make sure you are getting at least 70% of your calories in healthy fats. Thatโs what helped me start losing again, and losing faster!
Lynn, Thank you so much for all tips and advice. God bless!
Thank you, Glynda! ๐ *cheers*
I donโt know where else to make this request, but would like to request reinstatement to the Facebook group page. I regretfully was blocked from the facebook group yesterday when I posted a link on the page which included a salesmall pitch that I was unaware would post as such, or perhaps it was due to unrelated content. When I tried to remove the post once I realized it was posting like that (w/ sales pitch), it was already too late, because it serned like I was immediately blocked.
I want to submit a plea request to rejoin the group, it was a great source of inspiration, information and sense of community for me. I know I was following at least 30 different threads, because there was just so many informative posts. I promise not to post any questionable links or unrelated content, if you will allow me to return to the 90 day challenge lchf group.
Hi Kim,
Of course! Things like that happen all the time. We get so much link spam with the size of the group that sometimes bans happen accidentally. Message me through my page at http://www.facebook.com/lowcarbtraveler so I have your profile name, and Iโll take care of that for you right away. ๐
Wait โ I found you. ๐ Block removed! Just request to join again here: https://www.facebook.com/groups/lowcarbchallenge See you in the group!
Iam so close to give up and go back to counting calories, I did the keto sticks again and still nothing. but my fitness pal says 68% fat and 8%carbs, scale says nothing , keto says nothing, and measurments say nothing, So week 1 nothing.
Hi Joyce,
Before you give upโฆ you just started tracking yesterday, right? Give it a full week! How much weight do you need to lose? Give me an example of what youโre eating โ for the last three days. Happy to help!
I have been on lchf for 6 weeks. Down 9# since week 4 and canโt seem to get past it. I am not giving up & I donโt think you should either. Stay strong.
Check these 4 points: http://www.travelinglowcarb.com/5093/not-losing-weight-eating-low-carb/ and let me know how I can help. ๐
Iโm back from camping and while I had a very hard time tracking, I did not cheat at all!!! Iโm so proud of myself! Everybody else was enjoying mixed drinks and I was drinking my water or another cup of coffee. Bleh. Iโm kind of sick of coffee now! Oh no!!! Iโm not sure if Iโm down or not, but I did not gain. My stomach was in a bit of distress yesterday (I tend to not be very regular away from home especially when campingโฆ. so Iโm hoping now that Iโm home I can be a little more normal. I have a feeling Iโm down from last Friday โ Iโm definitely down 2 lbs from last Monday (whoot!).
Kudos, Jennifer โ way to go! ๐ Well done! It takes me a few days to get back to normal after traveling too. Hereโs to a great week! *cheers*
I have a problem with constipation when Iโm seriously doing low carb. Any suggestions?
Hi Shirley,
First, make sure you are tracking and that your fat is at least 70% and your protein is only 20-25%. Choose healthy fats that have real nutritional value: pecans, walnuts, avocado, egg salad, tuna, salmon, etc.
I am much more โroutineโ when I eat low carb, and have that problem when I do NOT eat low carb, lol. Itโs funny how weโre all different!
Hi Shirley, I had the same problem during my first 2 weeks. Iโve discovered that I have to make sure I eat a cup of steamed broccoli with butter everyday to make sure I get my fiber everyday (and stay low carb). Since I started doing this I have become regular again. I hope you find what works for you. I tried the Metamucil capsules (which worked) but I did not like taking 20 pills a day! uggghhh!
Shirley, I notice if I eat more fats (fry my eggs in butter, bulletproof Coffee, cook my meats in butter, eat pecansโฆetc) I tend to become more regular. I was eating a salad every day for lunch and figured Iโd be regular from that but it was the complete opposite for me. So it varies for everyone I think. Hope this helps and good luck!!
Back from Vegas yesterday. I was up 5lbs. Boo. But hopped right back onโฆ.and hoping the weight leaves fast. I canโt wait to kick it into high gear nowโฆ..
Ouch! Hereโs to getting that weight back off this week. ๐ *cheers*
Hi everyone! So I had a reality check today. I went to Applebees to get my favorite salad. The Asian Chicken salad. I figured I would get grilled chicken and ask for none of the crunchy noodles. I asked for the nutritional information when they handed me my menu, so I could log everything correctly, having no clue that the salad had 96 carbs!!!! Holy Moly! Must be the salad dressing! To think for years I have eaten that salad thinking it was LCHF. Yikes! I had a bacon burger (naked) instead. Lynn, how do you track restruant food when they give you the info only for the food as prepared. How would I track that burger, would I just guess at the weight?
Hi Dayna,
Great question! First, I always look up the menu and nutrition facts online before I go out to eat, that way I know exactly what Iโm going to order when I get there. ๐
For tracking, I track the individual food items I eat. Sometimes I have to ask how many ounces the salmon or burger is if it doesnโt say on the menu (they donโt mind!) โ or I just guess if Iโm pretty sure or close. You can see that in my own food diaries.
Hi Lynn! I discovered this woe and you last summerโฆI appreciate your site so much and love the pictures of your food! I had a great start with almost 4 lbs lost, but I caved in Sunday. It was my little girlโs birthday and we splurged! It made me realize how celebrations revolve around sweets and lots of them! I am a sucker for all things sweet, especially donuts and cupcakes. This woe has shown me that I can train my tastebuds so Iโm not craving sweets as badlyโฆit is so challenging when there are celebrations! I know you recommended to log everything first to see before I eat it, but I reason that itโs just a little biteโฆand I can always resume the LCHF tomorrow. Thanks in advance or any tips!
Hi Geri ๐
Read this post: http://www.travelinglowcarb.com/5686/eating-low-carb-at-buffets/ Scroll down past all the pretty pictures (lol) and start reading at the part where it says: โHOW DO YOU PASS UP ALL THOSE DELICIOUS FOODS?!โ ๐ Itโs a whole new perspectiveโฆ
Plus I remind myself that every time I start over, I have to go through keto flu all over again. Ugh ๐