Week 4 Weigh In + Low Carb Meals


Happy Monday! πŸ™‚ It’s Day 29 of the Spring Low Carb Challenge, and we weigh in every Monday morning.

If you’re participating in the low carb challenge Facebook group, you’ll find today’s weigh-in thread here.

My current weight is 148 pounds, for a total of 6.6 pounds lost in the last 4 weeks.

It’s been SLOW, and it’s been challenging, but I feel GREAT! πŸ™‚

I’m really focused on my workouts, and toning my body now that I’ve lost so much weight eating a healthy low carb diet. I got a good one in yesterday, and achieved a new level! You’ll see below. πŸ™‚ I’m excited about the outdoor adventures this week will hold too, and how I can turn that into another amazing workout like the last one. πŸ™‚

Day 28: Sunday’s Low Carb Meals

Here is my Low Carb Food Diary for Day 28 of the β€œGet Lean For Summer!” 90 Day Low Carb Challenge. It’s not too late to join us if you haven’t already!

I kicked off the day with my favorite low carb breakfast. This time it was 3/4 cup pecans, 1/4 cup Daisy brand cottage cheese & 4 small diced (frozen) strawberries. This bowl was 6 net carbs and 88% healthy fats.

Healthy LCHF Breakfast

I love a brand new fresh tub of Daisy brand cottage cheese. πŸ™‚ People ask me all the time why I only eat Daisy brand. I say: compare it to any other label on the shelf! It only has 3 ingredients, all real food. It has the best flavor too. I use half a serving, which is 1/4 cup and only 2 carbs.

Daisy Brand Cottage Cheese

For lunch I did a little experiment in the kitchen (ie I cooked! haha). I cut up two Oscar Mayer Smokies (zero carbs) and put them on a baking sheet with frozen yellow squash slices and baked it all together.

I did put a little olive oil on the pan first so the squash didn’t stick. The smokes are high sodium and flavorful, so no seasoning needed. It turned out delicious!!

Easy Low Carb Meal : Smoked Sausages & Seared Squash

Here’s the squash I used – it’s Pictsweet Sliced Yellow Squash. It’s great seared in olive oil on the stovetop too. Squash is a good low carb source for potassium, by the way – along with avocado and mushrooms.

Pictsweet Sliced Yellow Squash

I was browsing around the kitchen and found my leftover cashews. These babies will BLOW your carb count 😐 and FAST. lol. They are 8 carbs per ounce, with multiple servings per “snack bag” – so you have to be really careful with those. πŸ˜›

Cashews - Caution: High Carb!

For dinner I grabbed a big fat Double Thickburger from Hardee’s, low carb style of course. πŸ™‚ I ordered it plain with cheese & mayo, making it zero carbs.

Low Carb Hamburger with Lettuce Wrap from Hardee's

I could only eat half of it, that was ambitious. πŸ˜› lol. I thought I’d finish the other half later in the evening, but just didn’t get hungry again – so it’s still in the fridge. πŸ™‚

Here’s My MyFitnessPal Diary for Sunday:

MyFitnessPal Low Carb Food Diary for lowcarbtraveler

Macronutrients: How & What I Track

How I Get Net Carbs in MyFitnessPal

Calories: 1504
Net Carbs: 22
Total Carbs: 35
Protein: 54 Grams
80% Fat, 14% Protein

Exercise: Ab Carver Pro, 100 Reps!!!
FitBit Steps: 1,859
Water: 24 ounces



I did NOT feel like working out. I was going to skip it. I (blah) forced myself to at least do my Ab Carver Pro – and that was at 11:38pm, lol. My abs and arms were in it, but my heart wasn’t -lol… until about the 40th roll. I was just going to do 60, 20 to the front and 20 to each side. But I got my motivation around roll #40… and pushed myself to 100! WOW. That’s the farthest I’ve ever gone, lol – and it felt AMAZING!

Ab Carver Pro


It works way more than just your abs, by the way. I really feel it in my triceps – which is the muscle on the bottom side of your upper arms, where the “batwings” are. πŸ˜‰ I also feel it in the fatty area between my boob & armpit. I don’t know what you call that spot. I call it “armpit tits” lol – but I’m sure it has a technical term. πŸ™‚

Anyway, I would LOVE to tone that fatty area, and my triceps/batwings too, so I’m excited this little ab gadget targets ALL of those trouble spots at once!

How are things going on your end?

Did you weigh in today? I would love to hear your progress so far…

I look forward to hearing from you!

Lynn Terry,
aka @LowCarbTraveler


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Free Ketogenic Diet Cookbook

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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36 Responses to Week 4 Weigh In + Low Carb Meals

  1. Karen says:

    100 REPS?!? I’m sore from 40! Love how it gets your triceps too. πŸ™‚

    • Lynn Terry says:

      I love that too. πŸ™‚ And Yes! I really pushed myself lol, but I’ve been building up to it – and surprisingly I’m not sore this morning… yet, lol – so 100 is going to be my new minimum. πŸ™‚ πŸ™‚

  2. Yolanda says:

    Congrats Lynn.. I’ve done just okay.. I expected to do better but I’ve learned plenty about myself, my eating habits, new foods, as well as healthier ways of eating them. I’ve also learned my weak points and trigger points. In all with ups and down I’ve lost 9.. However I’ll take it. I’m pleased that I joined..as well as found new online friends to share the journey. I reflected back on my journey and I logged more than 6 bad days!!! Hmmm not good. I’m happy to continue forward I’m more enlightened!!! So let’s go!! Great job on your progress Lynn! You continue to be an inspiration for me!!!! Thank you!!

    • Lynn Terry says:

      Those are all GREAT things, Yolanda! Congrats on 9 pounds lost too, that’s awesome. πŸ™‚ This is definitely a learning experience, so do that: learn from it and continue improving. That’s what I did, and what I continue to do. πŸ˜‰

  3. Gigi says:

    Well, i was scared to step on the scale (i always am) i was surprised to see that i have lost three pounds this week! That makes 5 pounds lost, since the start of this challenge. Last week i went up one pound, so i lost that pound plus 2 more.
    I got serious with my eating this week and got myself Moving more. I walked a lot.
    I think the excercising played the biggest part this week with my weight loss along with 0 cheats all week
    Yesterday i had the low carb cereal and my coffee
    I was busy so i skipped lunch
    Dinner was a Turkey Burger from a restaurant here called Ozzies….a sports bar
    I am so pround of myself because i immediately took the bun off and set it aside, and ate just the meat cheese, lettuce onion and dill pickle . the bun was one of those yummy restaurant grade gourmet buns ….not your average bun. LOL. So. I could have ordered it bunless but i get weird looks when i do that. I already got drilled about what side i wanted…..the choices were ‘ do you want skinny fries, steak fries, or onion rings? I said what other side can i get? She said any other side is an upgrade and is 1.50 extra. I said i do want any sides at all then.. She couldn’t seem to understand why i did not want any of thise sides. I mean it came with the meal. πŸ™‚
    I did, however order a. Caesar salad with ranch dressing. Which i ended up taking home. The burger filled me up.
    The only thing bad about the burger was that it had a little BBQ sauce on it but it made it more tasty.
    Later that night i had a cup of low carb yogurt with almonds. I waited to late at night to eat but by bedtime i was so hungry….i shouldn’t have eaten at midnight but i did. πŸ™
    I am very excited about my loss and motivated to keep going. Consistency DOES pay off.
    Thank you Lyn for this challenge. It is really helping me. πŸ™‚

    • Lynn Terry says:

      You’re doing great, Gigi! I wouldn’t stress over eating at midnight. Low carb is not like traditional diets – there’s a science to the way it works – so time of day isn’t really an issue since your body is burning fat for fuel in ketosis. I eat at all sorts of random times throughout the day with my crazy schedule. πŸ˜›

      Congrats on your happy surprise on the scale this morning!! Mine was up almost half a pound yesterday and today, but that’s just normal fluctuations. I’m in it for the long haul!! *cheers*

  4. Justine says:

    So….after 29 days I’ve lost 12 pounds total. I weighed myself last week and had lost the 2 pounds and was really hoping to see a little bit more lost this morning but that wasn’t the case lol. But, 12 pounds loss is a whole lot better than 12 pounds gained or 0 lost so I’ll take it. With that being said this week I’m going to cut down on the cheese and cut out my snacking….even though I said that last week it didn’t work lol, but I’m gonna try.

    I do on the other hand have a “planned cheat day” coming up this sarurday. My husband and I are going to an all day concert festival and there will definitely be some beer drinking involved. Lol. Since this is the first time we’ve been out without all 3 kids in over a year and a half I’m going to enjoy myself but stay on plan as far as eating goes. Saturday we’re taking the kids and family to our Busch Gardens theme park and although there are plenty of “cheats” available there I will not be indulging in them. We always bring our own lunch so cheating isn’t an option. With these two days I will get plenty of exercise so I’m hoping if staying on track with eating and all the exercise my weight won’t be affected too much from the beer drinking.

    My meals yesterday were:
    B: omelet w/ccolby jack and 1 slice of turkey bacon, iced sf coffee
    L: ham and mozzarella rolled up with a dill pickle, pork rinds dipped in 1 tbl sour cream
    D: 2 johnsonville cheddar sausages (2 net carbs each), small salad (romaime, feta, cucumber, ranch)
    S: 2 LC peanut butter fudge (I made more and they were calling my name..lol)

    My net carbs were 16, fat was 78% and I drank 60oz of water.

    • Lynn Terry says:

      Your consistency is really paying off. πŸ™‚ Kudos!!

      I drink Michelob Ultra, it’s 2.6 carbs per 12 ounce bottle. Keep in mind that alcohol hits you harder and faster than usual when you’re in ketosis – so drink slower and drink less. πŸ˜‰ Many of us learned that the hard way, lol. Also: don’t weigh for at least 3-4 days after. Alcohol metabolizes slower and takes longer than food, and creates what we call “the alcohol stall.” Don’t let that freak you out!

      I am also planning my beers this Friday. I’m going to see my favorite band perform (I go to LOTS of their concerts!) and plan to drink and dance all night long. πŸ™‚ And eat low carb of course! *cheers*

      • Justine says:

        Thanks Lynn!!!! ☺ I really appreciate the daily support I get from this challenge. It makes me feel reassured that what I’m doing is worth it.

        Unfortunately they don’t sell Mich Ultra where I’ll be, only bud light, coos light, corona, and a handful of dark beers. I usually just stick to a light one (bud or coors) which have way less carbs than the other choices. And I definitely am not planning on weighing – in until Tuesday or Wednesday just to be on the safe side lol.

        • Lynn Terry says:

          I’ve had that happen at a few concerts myself, and choose a light beer too. I log it anyway – and then keep on track afterward and go on with it. πŸ˜‰

    • Gigi says:

      WOW! Justine. WTG. 12 lbs is amazing! Idk. I would cut out the sf candy if i were you but if that is what it takes to keep you on track then go with it. I snack on almonds or seeds if i get hungry…no sf candy or bars. But that is just me. Whatever you are doing it’s working. Congrats!!!!!

      • Justine says:

        Thanks so much Gigi!!! I’m really excited for my loss so far and am really encouraged to stay on track to get to my goal. ☺
        I am definitely planning on cutting out the sf candy for a while lol. I’ve been saying for 2 weeks I’m going to do so and have yet to actually do it but I’m serious about it now. It’s just soooo good! So instead of the candy if I get a sweet tooth I’m gonna go back to the sf jello I was eating and see if that helps me lose faster. Thanks for the encouragement and good luck.

        • Gigi says:

          Try a going a week without the candy or bars and maybe even the sf fudge….fat bomb. See if that helps. Save the sf candy for a once a week treat maybe.
          I am content now with a few rasberries or strawberries and almonds as a snack. The cream cheese with berries in delightful. The chicken broth helps with sweet cravings also. You are talking to a hard core sweets loving person here. I had to find an alternative to satisfy my sweet tooth besides sf candy or deserts. The berries do that for me now. I don’t want to be hooked on the SF sweets either. πŸ™‚

  5. Gigi says:

    Lyn. Your meal of smokies and squash looks so delightful. Yummy. I need to try THAT!!!!
    You have given me some great meal ideas. I love it!
    I cannot do the Ab pro because of my bad knees. I cannot get down on the floor and excercise like that
    I need help on my lower abs and those Dreaded ‘bat wings’ i hate that…i will not wear sleeveless tops. My lower abs are flabby too but i can hide that in my spanx girdle when i get dressed up but not the arms. πŸ™

    • Lynn Terry says:

      The sausage & squash was such a great combo. πŸ™‚ Yum!

      My stomach is looking much better just from weight loss alone, but still needs work. πŸ˜› I would look up abdominal exercises and find some you CAN do. It feels so good!!

      Here are some good arm exercises: http://blog.fabletics.com/2016/02/blog-6-quick-arm-exercises-to-tighten-and-tone/ I saved those to try too. My arms wave at people even when I don’t (lol)… even as lean as I’m getting, they are still flabby and flapping! Ugh.

      I’m working on that. πŸ˜‰

      • Gigi says:

        Thank you for that! I have one of those shaker weights. I will try those arm exercises. Bat wings are so uncool. Lol. πŸ™‚
        Btw which is your fave band?
        I am a huge music fan….all different genres. πŸ™‚

        • Lynn Terry says:

          At the moment my absolute favorite album is Group Love! Check out: Never Trust A Happy Song (album). You can preview some of it on Amazon, here: http://amzn.to/1VHvaLg

          My all time favorite band is The Avett Brothers. I am off to see yet another live show this Friday. πŸ™‚ I go to A LOT of their concerts. They totally rock a live stage!

      • karen johnson says:

        Thanks for the ideas. I am going to try and start tomorrow. Where do you get your energy from? I feel so blah

        • Lynn Terry says:

          Hi Karen πŸ™‚

          Eating a healthy ketogenic diet will give you more energy naturally. That plus the exercise lately is really helping me a lot!

          You’ll be SO glad you started. πŸ™‚ Let me know if you have any questions.

  6. Dayna Werland says:

    Does the pharmacy still sell keto sticks/strips? I thought I read somewhere that they are no longer accurate. Terry, what is your take on this?

    • Lynn Terry says:

      Hi Dayna,

      I’ve never used the sticks or strips. The last thing I peed on was 20 years ago – and it was positive. πŸ™‚ lol!!! Seriously, I think you can get them anywhere, Wal-Mart etc. I have no idea how accurate they are, since I don’t use them. I can TELL when I’m in ketosis, or not. I think it depends on hydration levels, time of day, lots of other factors, but again I’m not 100% sure since I haven’t used them myself.

    • Gigi says:

      I found my keto stix. At walgreens by the pharmacy dept.
      I got frustrated with using them because sometimes it does not change color or is a very pale purple tinged results that indicates ‘slight’ ketosis. I am still losing even though the strips do not reflect my ketosis. I gave up on the strips. It does not tell the whole story of ketosis and weight loss imho.

      • Lynn Terry says:

        From what I understand, it’s like pregnancy: you are or you aren’t (in ketosis) – so any shade is fine. The different shades may just reflect levels of hydration.

  7. Gigi says:

    Hi Lyn
    Well, i am on my second coffee today. My hunger seems to be decreasing and have to make myself eat….guess i am in ketosis

    I forgot to tell you that i need to go back to the health food store here that i visit every once in a while for referring me to your low carb challenge on facebook last year.
    I was asking him about some weight loss supplements like Garcinia Cambogia and carb blockers etc. I told him about my weight loss on low carb but that i needed to lose a lot more. He then showed me his before and after photo on his phone. He said he lost a lot on LCHF and wrote down the link to your fb challenge page for me.
    That was the best thing ever. I really needed this to help me get motivated again.i did not actually try your challenge till this past March and did not follow it faithfully until April, when your new challenge started.
    I rather not (for now) be on the fb page cause all those foodie recipes tempt me as i an trying to do the 3IMAX. which seems to be working for me. But i am following your blog and your Traveling low carb page. Thank you for all you do
    You have no idea what a great inspiration you are to us.(me)
    I love that you are honest with your ups and downs of your weight loss journey. I think we can all relate to the ups and downs of it, the frustrations,temptations, and victories:be they big or small.
    Ok, sorry for being so chatty— that’s the Gemini in me too. πŸ™‚ πŸ™‚ i will stop overposting now……haha. πŸ™‚

    • Lynn Terry says:

      Oh wow, Gigi – be sure to tell him I said THANK YOU. πŸ™‚ Very cool! And post anytime, I always enjoy your comments & conversation. πŸ™‚

      Speaking of ups & downs, today has been a hard day. Blah. πŸ˜› I need to get my head screwed back on straight today, lol. I’m powering through food wise, have very little appetite anyway. *cheers*

      • Gigi says:

        I will tell him Thank You….it’s embarrassing. I do not even know his name. He was a very nice fellow.
        I’ve been feeling Bla…today too
        I think it’s cause of the Mercury Retrograde that makes us want to slow down and reevaluate ourselves and to do some introspective thinking.
        This retrograde affects us Geminis and Virgo signs most of all because our planets are ruled by Mercury
        I am no expert in Astrology nor do i live my life by it but google ‘Mercury Retrograde” it is interesting. There seems to be some truth in it. πŸ™‚

        • Lynn Terry says:

          Ahhh, that explains everything. I don’t follow the stars, but I know mercury retrograde throws me for a loop EVERY time. πŸ˜› Especially since I work in technology and communications, lol. But yes, I get all out of whack, haha. Thanks for bringing that up!

  8. Maribeth says:

    Hi Lynn, not doing too good weight wise although I am down a few inches. I ordered the food scale you recommended so that I can stay more on top of what I eat. I haven’t been logging in my meals and I think that’s affecting my weight. I am exercising though. Walked an hour today! Thanks for this challenge.

  9. Dianna says:

    I noticed from your meals report that you haven’t made your Low-Carb biscuits in quite a while… I made a batch this morning …Jimmy Dean makes a pouch of “Meat Lovers ” crumbles (red foil pouch located near the smoked sausage section) it is a pre-cooked combo of sausage and bacon crumbles… added a cup of those to the biscuit dough instead of the raw tube sausage suggested. Ordered my Ab roller and mat from Amazon yesterday!

    • Lynn Terry says:

      I haven’t – I should make those! They’re SO good. πŸ™‚ I really enjoy that mat I got, and of course my Ab Carver Pro. I love the mat because I like to work out barefoot – even when I’m doing T25 or Zumba. You’ll love both!! πŸ™‚

  10. Betsy C. says:

    I had a 2 lb loss this week, which included gaining back a pound yesterday (for no reason) which I lost this morning. I started diligently following this plan on March 1st, although I have essentially done LC for the last 2 years — just not always faithfully. Since March 1st I’ve lost 13 lbs – yay! The impetus for finally getting serious is an upcoming appointment for annual physical in 2 weeks. My blood pressure has been running high the last few months and if I don’t bring it down, my doc will put me on BP meds, which I don’t want. It will come down naturally when I lose enough weight. Right now I’m 165 (5’3″). I need to be no more than 140 for my frame. But if I can get below 150 my BP will get back to normal – always happens. As far as exercise, all I’m doing is walking, but I’m joining the gym at the senior center (I’m 65) next week so that should help.

    • Lynn Terry says:

      Wow Betsy – congrats on your 13 pound loss in the last 4 or 5 weeks, that’s great! πŸ™‚ Having a strong motivation really helps me stay on track. I don’t blame you for working hard to avoid the meds. I would do the same!!

  11. Andrea says:

    Hi Lynn, I’ve been following your daily posts and am considering trying this but I’m wondering if there is any flexibility with the carbs. Could I blow all 20 net carbs on popcorn for a treat as long as I don’t have any other carbs that day? Do you ever use your carb allowance at once and does it affect your losses or put you out of ketosis? Thank you!

    • Lynn Terry says:

      Hi Andrea πŸ™‚

      Gigi is correct (below). You really want to make the absolute most of each of your 20 net carbs – in regards to nutritional value. Eating a healthy ketogenic diet is all about turning your body into a lean fat burning machine! πŸ™‚

      You’ll find your cravings for things like popcorn (or anything else) go away after the first week anyway. A low carb diet is a natural appetite suppressant, and I discovered it also totally changes your taste buds.

      Start with this list: http://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods Pick the foods you like and start with those, then read labels to start adding things in as you go.

  12. Gigi says:

    Hi Andrea
    I know you addressed this to Lyn but i would say No…..to popcorn. It is not on the list of allowed foods on the keto diet or LCHF woe.
    You see all carbs are not created equally and have different effects on blood sugar.
    I think it’s best if we spread our allowed carbs over the entire day.
    Too many carbs all at once would take you out of ketosis.
    I would say if you really want popcorn to consider that a one off snack for the day and if you stay on track the rest of the day it probably won’t affect your weight loss but it might take you out of ketosis
    bread ,pasta and rice etc all have carbs but they all cause a bigger rise in insulin where strawberries or lettuce would have a minimal if any, affect on insulin and blood sugar. Too much insulin in our bloodstream is what causes fat storage and that is why we gain weight
    You can have 20 net carbs a day but it cannot just be any carbs; You have to stick with the allowed foods,like meat, eggs cheese,berries, nuts green leafy vegetables cucumbers, squash,cauliflower, broccoli and bacon to name a few. No sugar, flour,chips, pasta, rice, bread…..no starches and no fruits except berries. No popcorn either. I am sure Lyn has a list of allowed foods, on the facebook Low Carb challenge page,in the files section for you to refer to.

    I thought you might need immediate help on this question so that is why i an responding until Lyn is able to answer your question.
    I hope this helped. πŸ™‚

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