Itโs Day 11 of the challenge and my scales are being seriously stubborn this go round. ๐ I have lost 3.4 pounds, with nothing but slight fluctuations (both ways) in my weight since โ lol.
That can get really frustrating, I know.
If youโre in the same boatโฆ just keep your eye on the goal. Keep eating healthy, keep improving your choices, keep exercising (or start), and just focus on the long game. ๐
Thatโs what Iโm doing!
I had a GREAT sleep last night (finally!) but lack of good sleep โ or enough of it โ several nights in a row before that could definitely be one culprit. Iโve also been taking Advil for sore muscles and meds for Spring allergies here and there, and sleep and meds both have been known to stall me on the scales. So Iโm not sweating it.
I also know my body seems to get very resistant just above 150 pounds, like itโs scared to death to dip below that weight and stay there. ๐ haha. The less weight you have to lose, the MORE challenging it is!
Below is my low carb food diary for yesterdayโฆ
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Day 8 | Day 9
Day 10: Wednesdayโs Low Carb Meals
I had my usual low carb breakfast. Itโs 3/4 cup pecans, 1/4 cup Daisy brand cottage cheese and 4 small diced strawberries. I stir it all together into โcerealโ. ๐ (6 net carbs and 88% healthy fats)
For lunch I grabbed a Low Carb Grilled Chicken Club from Hardeeโs. These are 7 net carbs because they use BBQ Chicken.
For dinner I got take-out from Applebeeโs, using their carside-to-go service. ๐ I love convenience!! I got a grilled salmon caesar salad (with no croutons).
I took the salmon off, poured the dressing on, put the lid back on, shook it up real good, then added salmon back:
Delicious!! I ate all the salmon, but only about half the salad. Then I had the other half of the salad with 1/4 cup pecan halves in it later. The pecans give it a nice crunch, and itโs a great flavor combo!
If you miss croutons in your salads, try: sunflower seeds, sliced almonds or pecan halves. ๐
Hereโs My MyFitnessPal Diary for Wednesday:
Hereโs how & what I track, and how I get Net Carbs in MyFitnessPal.
Calories: 1932
Net Carbs: 25
Total Carbs: 43
Protein: 115 Grams
Macro Ratios: 71% Fat, 24% Protein
Water: 72 ounces
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How did you do on Day Ten?
Leave a comment below, and letโs 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 youโll never miss great (easy!) low carb meal ideas. ๐
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Is the food diary with net carbs from your phone or from a pc or laptop?? Can we get this on our phone because I donโt get on the PC every day. I log everything on my phone.
Hi George,
I use MyFitnessPal (the free version). I use the app to put in foods on the go, but the screenshot above is from online. Here is how I have it set up online to track Net Carbs in my food diary: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/ That hack doesnโt work on the app, but I still use it all the time (the app). ๐
Hi Lyn
Thank You for posting your meals and challenge progress every day. I read it everyday at breakfast and i find it very motivating as well as giving me some great ideas on how to order meals from v redtaurants when i am out
Do you know if Hardees beef is grass fed beef?
I have been so thirsty and i have been drinking a lot of water. Also all i wanted last night was a SF bombpop. I was craving something cold but all i had was the. Popsicle brand which i do not really like. It leaves a strange after taste in my mouth.
Your meals are perfect. I expect you to drop under 150 any day now. I think it is c water weight.
You are brave. I do not have the courage to weigh myself everyday. I only weigh myself everyday once a week or every ten days
I do not want the scales to rule my life. As long as i know that i am esting right and getting exercise daily, i know the scales will eventually show my efforts
It is too frustrating for me to watch the scales so closely
It is a mental thing for me
When i lost 100 lbs in a year. I never weighed myself until i went to my doctors app once a month
I was always happily surprised to lose 9-1n over 10 lbs a month. Before long it was 100 lbs after a year. Then over the next year i lost another 43โฆ(i was not consistabtly doing low carb that year)
Now i am motivated again thanks to your low carb challengabd i have lost 9 lbs again since mid March. I am trying. For my goal weight. Since i consider this a way of life now, i am not stressing myself on my weight loss. I know it will happen as long as i stay consistent with my woe
Bless You. Lyn!
Thatโs smart, Gigi. ๐ And kudos on your weight loss journey, WOW! Congrats!! What a great story. (:
As for Hardeeโs, I know they have an โall natural burgerโ now, but I have no idea. You can probably get the info on Hardees.com though.
Iโve been drinking A LOT more water lately too. The allergy meds are making me seriously thirsty, no doubt. ๐ Have a great week!! *cheers*
Hi Lynn,
I have been following you a long time. I have only 3 stubborn pounds to go. Everyday I look to see if you made it below 150. I know you will do it and mine will go away too. Love your posts and have learned a lot from them.
Those last few pounds are the most stubborn. ๐ ๐ Rah! Thanks for following along and piping in โ the more friends I have on this journey, the easier it is to stay on track! Thatโs why I encourage everyone to check in here, or in the challenge group too. Together we can definitely reach our goals. ๐ *cheers*
Lynn you have been exercising you could be gaining muscle weight?
Hi Melody,
I have been exercising more, but I donโt think itโs enough to actually gain muscle weight โ yet. ๐ lol. Weโll see! I have a full body composition scale: http://www.travelinglowcarb.com/6603/body-fat-scale-and-body-composition/ so Iโll step on that in the morning and compare with my last numbers.
I have a feeling this is just water weight. I feel bloated, not โketo leanโ like usual. Iโm guessing the culprit is the allergy meds & advil, which are also upsetting my stomach. ๐
Lynn โ continue the inspiration and โrealโ talk. It truly does help us all. So, a friend was having a tough time with her weight plateauing and another friend suggested she do this concoction before each meal: 1-2 T Apple Cider Vinegar (like Braggs) and the juice of half a lemon in 8oz of water before each meal. I know there are lots of benefits and I did the math and this would be about 2 carbs because of the lemon juice. Have you ever tried this? My mouth sort of puckers just thinking about it, but I know Iโll try it at my next plateau.
Ack! ๐ haha. Iโve heard of that too, but Iโm good with just keeping on keeping on and eating real food. If I get too into the โtricksโ (like egg fasts & vinegar & fasting, etc) it feels like a DIET and really messes with my head.
I find it easier to wake up every day and say, โeat for your healthโ (not for the scales!) and just keep on going. ๐
I like that โeat for your health.โ
I put a Tbs of Apple cider vinegar in my stire bought dressing. I do not even notice it when i put it on my salad. I could never just dtink it every day. I tried once. It about killed me. Hahaha
Good afternoon everyone ๐
Iโm feeling really good about succeeding with this WOE this time around. My cravings for โno-no foodsโ are getting less and less and creating low carb meals is getting easier and easier. Iโm super hopeful I can keep it like this for the duration of the challenge. *fingers crossed*
My meals yesterday:
B: bpc, fried eggs and bacon
L: salad w/romaine, ham, colby jack, cesar dressing
D: 2 Oscar Meyer smoked sausages, cucumber salad (1/2 c cucumber, feta, mayo), boiled egg, diet dr pepper
S: 10 pepperoni chips (pepperoni microwaved until crispy), 1oz colby jack cheese Sliced and put onto of each pepperoni & 1 serving pecan peanut butter bar
I had 13 net carbs and drank about 60oz water.
Youโre doing great, Justine! ๐ Iโm so glad to hear itโs getting easier. Your consistency is impressive!! When do you weigh in again?
Awww thanks!! I told ya, during the week I do great, itโs those 2 other days that make me want to cave like crazy lol. Iโve also noticed with this time around and past attempts that eating the same things over and over really help me to stay on plan. Iโm weighing in again on monday. I know weeks 2 and 3 can sometimes show little to no loss but my goal is to lose at least 2-3 pounds a week. Of course Iโd love to lose more per week buy Iโm trying to keep my expectations realistic. ๐
Lost 2 this weekโฆfinally got My Fitness Pal workingโฆfrustrating but working now.
Iโll start tracking soon.
Hi Jill โ what do you find frustrating about MyFitnessPal, or did you mean getting it set up and working for you?
I think youโll find tracking with it VERY eye opening. I know I did! ๐
Ugh, I so feel ya on the up and down. Thatโs me this week too! Could it be from whateverโs going on with my tummy??? Iโm back up 2 lbs again today! Iโm trying to not stress because I figure it has to be water weight. I didnโt gain 2 lbs in one day! My tummy is still mad at me. I took your advice and bought some probiotics. Can I take more than 1 a day to encourage a faster gut recovery? Do I need to take it with food?
Iโm starting my egg fast today, too. It will be a short one because I believe we have plans with friends this weekend, and Iโm going to have to eat somewhat normally (i.e., something more than just eggsโฆlol). But I plan to start it up again next week. Iโm still basically 4 lbs from goalโฆ
Iโm stepping out for an appointment โ but real quick: I just took one probiotic a day as directed, and by day 2 I was feeling tons better, and by day 3 amazingly better! ๐
Thanks, the instructions say to take two a day for the first few days if I currently am having digestive issues (which I am), so Iโll do that for a couple days.
Did sugar alcohols mess up your digestive system? I know it wracks havoc with my digestive system. I really limit any intake of sorbitol mannitol Xylotol, Maltitol and all other sugar alcohols. I can tolerate a s n all amount with still some tummy rumbling but Maltitol. Was the worst culprit of all. It took me a good week of probiotics and. Just eating yogurt and chicken broth to get back to normal. I took 2 probiotics a day. It helped me along with anti gas pills. (gas ex) i had severe gas pains from Maltitol. The others give me gas pains plus ex plosive diarrhea.
so, I do suspect Xylitol as a possible culprit. I had been increasing the amounts I was taking in each day last week due to following the bulletproof fast, meaning I was having more than my 1 cup of coffee a day. I cannot eat Atkins bars for this reason as well โ I get extremely gassy! This sucks because sugar alcohols really do help curb me away from needing real sugar!!! The other possible culprit is viral โ due to being around a sick child last weekend. Iโm done w/ sugar alcohols for a while and when I start allowing xylitol back in again, Iโll stick to 1 serving a day. Iโm trying to learn to love stevia.
Also keep in mind anytime you eat food at a restaurant there is way more salt / sodium in the food. So it could all be water weight because of all the sodium. I can sometimes go up two to three pounds whenever I eat food at a restaurant. Thanks for all the inspiration guys.
My biggest concern with eating out is not being 100% sure of all the ingredients used. Some places marinate their steaks for example, and have hidden carbs there โ so you really have to check the nutrition facts online before making your choices. ๐
Sodium is not usually an issue on a keto diet. Most people donโt get *enough* sodium, which can cause leg cramps and all kinds of other issues.
See: โSince Atkins is a naturally diuretic diet, you donโt need to avoid saltโฆโ at https://www.atkins.com/how-it-works/library/articles/how-to-do-atkins-right-10-mistakes-to-avoid (point #4)
I think my culprit is the advil & allergy meds, which are also messing up my tummy. Iโm just going to keep eating well and let it work itself out. ๐
Still working hard, scale isnโt moving from Vegas yet, but still eating on plan, and trying not to be discouraged. Itโs amazing how much damage I did last weekendโฆ.luckily for me, itโs not something I do often. Last trip to Vegas was 2010. LOL!
Hang in there, JoAnn โ it takes me a good week or so to recover from eating off plan. ๐ Beware the keto flu, have you gone back through that again yet??