Here is my Low Carb Food Diary for Day 15 of the “Get Lean For Summer!” 90 Day Low Carb Challenge. It’s not too late to join us if you haven’t already. 🙂
Day 15: Monday’s Low Carb Meals
I had a very simple low carb breakfast, because I was out of everything. 😛
It’s just 1/4 cup Daisy brand cottage cheese, 1 ounce of almonds & a cup of hot chicken broth. That came to 6 net carbs and 72% healthy fats.
I ran some errands, so I grabbed a Low Carb Thickburger at Hardee’s for lunch. I ordered it “Plain with cheese & mayo, please” which makes it zero carbs.
I had a beautiful treat in the afternoon of cream cheese and frozen strawberry slices. Cream cheese is even better with fresh raspberries, but I couldn’t find any anywhere yesterday – fresh OR frozen! 😛 This makes for such a nice cool, creamy low carb dessert. 🙂 It tastes better than any cheesecake I’ve ever had!
While I was out earlier I also got a Big Hot Ham & Cheese from Hardee’s (with no bun), and put it in the refrigerator for later:
I chopped that up, added 3 eggs, and made a ham, egg & cheese scramble:
I didn’t have much of an appetite yesterday, so I couldn’t finish all of that. It was A LOT of food, lol. I ate about 1/3 of it, had more of it later, but never did finish it.
I was just a bit hungry when I went to bed, so I got 2 TBSP of peanut butter as a quick snack. It’s Peter Pan Natural, Creamy.
The strawberries and cream cheese were definitely my favorite “meal” yesterday. 🙂 I’m going to have to go out on the hunt for fresh raspberries!
Here’s My MyFitnessPal Diary for Monday:
Calories: 1411
Net Carbs: 23
Total Carbs: 29
Protein: 79 Grams
Macro Ratios: 71% Fat, 23% Protein
Exercise: None 😐
FitBit Steps: 2,097
Water: 48 ounces
Starting Weight: 154.6
Current Weight: 150.4 pounds
Weight Loss (so far): 4.2 pounds
Macronutrients: How & What I Track
How I Get Net Carbs in MyFitnessPal
My scales were up by .4 this morning, from 150 to 150.4. Just your typical fluctuations, no doubt. My scales have some kind of aversion to going below 150. 🙄 No worries, I’m not in a big rush. I could use this time to find a good local seamstress – because I am going to need A LOT of alterations done when my scales get and STAY in the 140’s, lol. 🙂
I didn’t exercise yesterday because I was sore all over from my exercise the day before. I decided to let my muscles recover, but I’m feeling GREAT this morning so I’m aiming to get in a good workout today!
How did YOUR day go?
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. 😉
Hi Lynn,
You are doing great! I bet you will need a seamstress in a couple weeks! I’ve got a couple questions for you and the group. What do you do after the 90 day challenge? Do you allow yourself more carbs? How do you do that? Do you follow a maintenance plan? How long can you stay on the 20 carbs/day plan? Does it hurt your body to stay on this longer than 90 days? Sorry for so many questions, I’m just wondering about these things. Time goes by so fast. It can’t hurt to have a game plan in place, right?
Hi Linda π
I eat a healthy ketogenic diet as a lifestyle, and have been for 5 years now. That’s 20 net carbs max, 70% fat minimum. I go off plan now and then, but not for long. And I always regret it. π
In addition to weight loss, or maintaining my weight, a keto diet keeps me out of chronic pain. It’s great for anyone with inflammatory arthritis, fibromyalgia, and other chronic pain issues – as well as a variety of other health benefits! Like heart health, blood pressure & blood sugar levels, controlling seizures, avoiding or controlling diabetes, etc.
There is no harm in eating a healthy ketogenic diet long term, so long as you use the proper macros. You can’t eat “high protein” long term because that would be hard on your kidneys – but I eat high fat (with plenty of protein). See: http://www.travelinglowcarb.com/7006/macronutrients/ for a simple explanation on that.
I gain weight SO fast eating carbs and sugar, even in natural form (like fruit). So no, it’s not something I plan to go back to. π
The cream cheese and strawberries looks so delicious. So you use regular creme cheese or light?
I also wondered if you use low sodium chicken broth?
I hold on to water weight if i drink regular chicken broth. I use low sodium broth only
Your meals always look so yummy
I am only going to weigh once a week other wise its too frustrating for me to watch those fluctuations from day to day
I skipped dinner last night and have not had breakfast yet. Trying the intermittent fasting. π
I also am making the LC my permanent woe
I also am so sensitive to sugar in any form
It has been my woe fir 2 years
I also have chronic pain issues from Rheumatoid Arthritis
I have felt so much better with this woe
I still have some bad days but not like before plus i am on medication for RA
The swimming classes will help too.
Hi Gigi π
I use regular full fat cream cheese. It’s 2 carbs per ounce, but an ounce goes a long way! I use full sodium chicken broth. I drink it FOR the sodium & electrolytes. That’s helpful because a ketogenic diet is a natural diuretic.
See Mistake #4 here: https://www.atkins.com/how-it-works/library/articles/how-to-do-atkins-right-10-mistakes-to-avoid
And: https://www.atkins.com/how-it-works/atkins-blogs/colette-heimowitz/salt-the-good-the-bad-the-ugly
I usually eat saltier foods or drink chicken broth specifically FOR the sodium and electrolytes, especially during keto flu, or if I’m working out a lot.
I’m REALLY discouraged right now. I do not like this weighing every day, I think I’m going to go to weighing once a week. I was thinking if I weighed once a day that I could see what works for me and what does not. One day I’m down 5 lbs next day I’m up 3 lbs. Tomorrow will be my first complete week on this low carb journey. I will weigh again tomorrow and count that loss then just start weighing every Wednesday.
I have a feeling that I am not doing something correctly.
My meals go like this …..
Breakfast – Low carb cereal (cottage cheese, strawberry & pecans)
Lunch – Turkey, Cheese & mayo wrapped in lettuce, steamed broc w/ cheese
Snack – 12 almonds
Dinner – either chicken or hamburger wrapped in lettuce along with cheese wedges
I drink anywhere 60 – 84 oz of water a day plus 2 cups of coffee w/ sugar free French vanilla creamer.
I have so much weight to loose I’m not sure why the scales are doing what they are.
I’ve been so faithful not cheating while I am running the concession stand at the ballfield every night this week that I DO NOT want to cave in with my frustrations.
Any suggestions are welcomed!
Hi Roberta π
Weighing once a week is ideal. We have a weekly weigh-in for the challenge every Monday. I weigh in here every day just to keep you all updated.
Make sure you ONLY weigh first thing in the morning, right after you pee. Any other time, even an hour later, is not a true weight. Your weight will fluctuate 5 pounds or more over a single day! That may be where you’re seeing such dramatic differences…
How are you tracking? I ask to find out your fat/protein ratios. Are you getting at least 70% of your daily calories in healthy fats? Anything lower than that (eating too lean) slows – and even stalls! – my weight loss…
That is maybe my issue. I do not track at all. I’m not sure how to do all that! I need help on this!!!
I just count the carbs and trying to stay under 20 a day.
I do not understand what macros and ketos, etc.
Hi Roberta,
I use MyFitnessPal. See: http://www.travelinglowcarb.com/7006/macronutrients/ That makes it really simple. π It also has the link to how I have mine set up. It’s a REAL eye opener!!
Just keep it super simple: 20 net carbs max, 70% fat minimum.
Thank you so much! I’ll check it out!
Also, what you eat one day won’t necessarily be what you see on the scale the very next morning. It takes up to 72 hours to process food completely. Even longer if you have any alcohol as it metabolizes much slower – and first (before any food you eat after). So weekly weigh-ins are definitely ideal! π
My scales were also up this morning. After jiu jitsu last night they were down, though. i know its because i sweated my body weight because it was a hot day yesterday. Since you like the broth so much, I”m curious if you’ve ever tried making egg drop soup. I had some last night for dinner, and it was delicious. It was so good, and I was so hungry, that I had a second bowl of it. I was still under on my calories and my net carbs were 11 for the day.
It sounds SO good, and I saved the recipe months ago… but I am just crazy lazy in the kitchen, lol. It’s so easy to heat up broth in the microwave and just drink it. π haha. I’m going to have to make it one of these days!!
I was up 1/2 a pound. I wish I wouldn’t step on the scale, but I can’t stop myself. I looked at my macros, and I was at 79% fat, 5% carbs, and 16% protein. So I just need to focus on that….I really need to work on exercising, and increasing steps…..REALLY!
Exercise is GREAT for toning, and for your health in general, but I’ve never seen it help with my weight loss. Even when I was working out an hour or more at the gym 3-5 times a week. π
How much weight have you lost total in the last two weeks? Don’t let the little fluctuations bother you! π
I hurt myself walking so I have not walked in 4 days. Also partied over the course of the weekend with friends and alcohol so have gained 2.5 lbs of the 5 lbs I had lost. Back at it yesterday on the right track and walking resuming again today. I have a wedding in 11 days to attend and have a dress that does not look good right now. I have to get some quick weight off. Any tips are appreciated. Feeling bummed with myself but not surprised.
Hi Laurel,
Have you tried Spanx?! I was AMAZED at the difference it made under my dresses!! Here’s my (very revealing, lol) review: http://www.travelinglowcarb.com/10043/best-spanx-shapewear/ That may prove helpful for your wedding in 11 days. π
But yes, get back on track fast and you’ll look leaner and feel better too!
I had another good day yesterday. I was tempted to step on that scale this morning but stopped myself. I’m keeping my weigh-ins to once a week because any amount of added pounds here and there will have me feeling discouraged and I ain’t having that lol. My meals yesterday:
B:bpc
L:grilled chicken breast w/1oz cheese & 2 slices bacon
D: grilled pork loin, cucumber salad (cucumber,feta,mayo),diet dr pepper
S: 2 pieces low carb fudge, 1oz pecan halves
I drank 60oz of water and my fat was at 82%. I’m definitely feeling less bloated and my clothes are feeling a lot less tight π
You’re going strong, Justine. π I love that you’re doing this alongside me, and all of us, and I always enjoy seeing your meals! It gives me ideas. π
Thanks!!! It really helps having all of you going through the ups and downs with me.
Lynn, I’m so glad you mentioned tracking meals prior to eating them because what I had planned for the day would’ve thrown my macros all out of whack! I switched to your strawberry, pecan, cottage cheese for lunch (still on the fence about that one) and that put me almost in the right spot for fats. Thanks for these great tips!!
Also, egg drop soup couldn’t be easier and is my “I don’t want to cook” go to meal. It literally takes three minutes if you use the microwave. Yum!
Michele M: I would love to know your recipe for egg drop soup.
Here it is, well, more of a process than specific amounts. It’s the same for a cup or a pot, just adjust amounts as needed:
Heat chicken broth/stock
Beat an egg, add a little salt & pepper
When the soup is hot but not boiling, slowly drizzle the egg into the soup, stir lightly so egg doesn’t clump for about 30 seconds
Add sesame oil to taste
Top with green onions or chives