Join us for the Fall 2016 Low Carb Challenge!
Yesterday we talked about weight fluctuations, and as expected my weight dropped by over a pound.
I’m back in ketosis after accidentally knocking myself out last Saturday night, so the scales will get back to moving in the right direction now. 😉
In my post yesterday, I said: “If you lost a dime, then found 2 cents – are you 2 cents richer? NO. You still lost 8 cents. 😛 lol!”
It’s funny how the slightest weight fluctuations can upset you, like being a pound or two UP, when you are actually much further DOWN than when you first started! Try to always keep it in perspective, and know that fluctuations are totally normal.
It’s not ALL about the scale. Changing your lifestyle and way of eating is about your long term health too. So on the days (or weeks!) where the scales frustrate me, I remind myself by saying “eat for your health!” That’s a much healthier mindset than trying “tricks” or “crash diets” to FORCE the scales to move.
Stay happy, be kind to your body, challenge yourself, practice patience.
Here’s what I ate yesterday, along with my MyFitnessPal food diary, to give you some meal ideas and see how I track things.
Wednesday’s Low Carb Meals
I had my usual healthy low carb breakfast, which I stir together and call cereal. 🙂 It’s 1/2 cup pecans, 1/4 cup Daisy brand cottage cheese and 4 small diced strawberries. That came to 5 net carbs and 85% healthy fats.
I decided to have breakfast again for lunch. 🙂 This time with thawed raspberries and frozen blueberries. You can see what Slim (my great dane) thinks of it, lol.
It was 1/2 cup crushed pecans, 1/4 cup Daisy brand cottage cheese, 18 grams each of raspberries & blueberries. 6 net carbs and 85% healthy fats.
After lunch I spent the rest of the day “playing outside” – a little adventurous fitness fun! But first I tried to do an upper body workout at home, and discovered I cannot do a single pull-up. 😯 haha – I’ll share the details with you in a separate post. 😛
After 3+ hours of walking, hiking, climbing, running the railroad tracks, playing in the water, exploring caves and SWEATING… we’d worked up quite an appetite! 🙂
We headed over to Gondola Pizza & Steak House because we were drenched and filthy (lol) and the weather was FABULOUS – because they have a nice covered patio with big fans where you can enjoy a meal on a nice evening. 🙂
I ordered a big beautiful grilled chicken salad…
That was delicious! I didn’t finish it, but ate all the chicken & eggs & cucumbers – and just some of the lettuce & tomatoes. I tried to enter it into MyFitnessPal the best I could figure…
Here’s My MyFitnessPal Diary for Wednesday:
Macronutrients: Simple Explanation
Of Low Carb Macros
How To Get A Net Carbs Column
in MyFitnessPal
Calories: 1494
Net Carbs: 23
Total Carbs: 38
Protein: 63 Grams
75% Fat, 18% Protein
Exercise: Hiking, Walking, Running
FitBit Steps: 9,088
Water: 64 ounces
I posted a few pictures on Instagram of our exploring (like this one), but I’ll have to share the STORY with you soon. It has to do with the history of my town, and stories from some of the “old timers” around here, including my father.
It has me ITCHING to crawl around and explore downtown. 🙂
Here’s a picture of me halfway through our adventure yesterday, when we stopped to cool off in the Barren Fork River – which is just below the (now abandoned) historic Hydroelectric Station at the dam.
My new size 8 shorts need a belt!
I feel like a kid again “playing outside” this summer. 🙂
It’s such a fun way to get in shape too! Adding in the history element really adds a lot of fun to my outdoor adventures. I love looking up the cool facts and neat history of places I hike and explore!
I’m SHOCKED I haven’t completely wore out my Northside Burke II Water Sandals with all my adventures this summer 🙂 lol. I have put them through h*ll, haha. They’re really hanging in there!!
These are the BEST shoes I have ever bought:
They’re great for walking, hiking, kayaking, caving, creek wading, you name it. I wash them in the washing machine and sun dry them, and I wash them at least once a week (they get VERY muddy with the fun I have!!). They’re still just as fitted and cushiony as when I first bought them… perfect, perfect, shoe.
It felt GOOD to get in some REAL exercise yesterday, and to get out of the house too. And I stayed out of the low carb ice cream last night. 🙂 I was tempted though! haha
How are things going for you?
It’s day 4 today. How are you doing so far? 🙂
Leave a comment and let’s talk!
Best,
Lynn Terry,
aka @LowCarbTraveler
Discount Code: LOWCARBTRAVELER
Was curious how you know you are back in ketosis?
Great question, Suzanne! π I feel bloated (puffy) when I am not in ketosis. I feel LEAN when I am in ketosis. That’s because it’s a diuretic state. I have “keto flu” when my body is getting back into ketosis as well: leg cramps, headaches, EXTREME irritability, lol (ack!). So I can FEEL it.
Then on the day it happens I wake up feeling leaner, I pee for a LONG time (diuretic part at work) and step on the scales and weigh less. π
You can read more about it here: http://www.travelinglowcarb.com/4689/ketosis-symptoms-and-low-carb-flu/
That would explain also why we can see a weight gain of a couple of pounds just by eating higher carb for a day or two. Our body holds on to water when we eat higher carb. There is no way you could gain 2lbs of fat in one day unless you are eating enormous amounts of high carb and high fat foods
i hope most lc ppl here know that if you eat high fat on a high carb diet then you gain fat at a rapid weight…..i know cause that is how i gained all my weight to start with.
* i meant a rapid RATE not weight
in other words if we eat bacon and fried eggs but add potatoes and bread we will gain weight
but eat bacon and eggs low carb……we lose weight….
Exactly π
Hi Suzanne, I buy test strips from WalMart, Reli-On brand, a little blue box with a lot of strips for only $7.00. I don’t know how accurate they are but it does show when you are in ketosis. I don’t get too many symptoms other than a weird taste in my mouth when I first go into ketosis *shrug*, glad I don’t get all of the other symptoms!
I think I am doing ok but am unable to enter my food/activities in My Fitness Plan. I keep getting a message asking me to upgrade to a premium plan.
How odd, Carolyn. Mine never asks me that. Maybe this video will help: http://www.travelinglowcarb.com/6938/food-tracker-net-carb-calculator/ Let me know…
You look FAB. YES….those scale fluctuations can drive you mad but i KNOW i am eating so much healthier now and most of the time (key word..most π ) i chose healthy foods.
we have some cool healthy additions to our breakfast bar now. I got a plate of strawberries, walnuts, slivered almonds brie cheese and swiss cheese on one plate. (Super healthy low carb choices) then i got two boiled eggs and REAL BACON. the cook said real bacon is offered on once a week. Other times they have sausage or some turkey ham small rounds. I got two small low carb yogurts for later.
I ate the two boiled eggs and bacon for breakfast and for lunch i had the spinach strawberries walnuts and almond plate and added a small amount if cottage cheese to it to make a healthy low carb meal……yum
I am glad you mentioned the fact to remind ourselves that we are eating healthy now. That really helps to think that way. I feel so much better when i eat healthy
i admit i made my low carb SF chocolate covered strawberries again last night. Dark chocolate actually IS a health food…..minus the sugar. I rolled the chicolate strawberries with SF coconut while the chicolate was still warm. I almost took a photo of them to share…..they looked so pretty. I called them my chocolate dipped strawberry snowballs…so delish!!!!…..i am starting to get creative now with my LC woe
i also enjoyed my flackers with swiss cheese wedges and topped with SF blackberry jam…..delish and super healthy
i bought natural peanut butter…..With no sugar or added oils. Its just peanuts…..one ingredient. I only paid 1.19 for natural PB at Kroger. 2GM carbs per Tbs. Nice. I had two flackers with just PB. Yum
I am just gonna keep eating healthy no matter what
glad i didn’t cave in at the ice cream social last night. :p. You do know that ice cream is my weakness. I grabbed some walnuts and a bottle of water that is all
In re. To weight fluctuations…..i am going to try to not get too upset about it. Sometimes ….matbe TMI. But once you use the restroom….. no.1+2. You can,drop a lb in a day. Sometimes we need to take a good cleansing laxative… sorry. Lol. Water weight can be a problem too.
not weighing today. Lol. …
Thank you, Gina! π I’m not happy with those new shorts. They are falling off of me, so they must be sized wrong because everything else fit great. I’m just going to return them. π
Your meals sound delicious! I should try my flackers with peanut butter and raspberries tonight. YUM. I bought some of the frozen dark chocolate covered strawberries (and totally forgot until just now!) but yours sound so much better…
Getting creative with your low carb options is fun! I’m enjoying it a lot, mixing things up a bit lately. And yes, healthy choices are the key. Or just “eating for your health” instead of always minding the scales – which can become just as obsessive as food used to be (for me) if you’re not careful. π
I am making your spinach BBQ burgers tonight. I will have lots of left overs too. I bought some steam in the bag green beans or asparagus to go with it
i am so happy about the new breakfast choices here. Imagine that….fresh raw spinach for breakfast. Fresh berries and nuts now.
I am going to be so spoiled when i have to go back home again. My home is no where near finished yet. I really do not enjoy cooking anymore but making food for days in advance is not so bad. Lol
The only thing i noticed with the SF chocolate chips i use to melt down for my strawberries is that it taste a little bitter cause it is unsweetened dark chocolate. I added stevia to it and a little coconut milk but it was still bitter but i still enjoyed my chocolate treat. The strawberries helped add sweeetness to the treat and probably the coconut too.
Another day i made chocolate covered coconut clusters with my left over chicolate for the strawberries. That was soooo Yummy too. I love coconut though, i know everyone doesn’t. My kids all HATED coconut. π
the SF chocolate is different than regular chocolate. Thats for sure. I wonder what else i could add to get rid of the bitter taste.
Try your sugar free vanilla syrup. π
Good iidea but i need to order some. I have the Irish creme. π
I get mine online because you get bigger bottles for less money, but I did find it at Wal-Mart and Kroger (the sugar free vanilla).
Omg. I am so jealous…..your size 8 are too big. π i doubt i will ever be a size 8 but a size 10 would be nice. π
I think it’s just the style of that one pair of shorts. Everything else fits just fine. π I actually liked size 10! π
You look fabulous, Lynn. Congrats on the great job you’re doing. You always look like you’re having such fun.
I’m quite interested in your shoes, but am worried about buying them without trying them on. Do you find them true to size? Is there any arch support? They look like they’d be comfortable and good for water activities. Thanks for any insight you can give me.
Thank you, Cindi π
I would normally get an 8 1/2 in sneakers so they don’t squeeze my feet or pinch my toes for walking and working out (with socks on) but I got a size 8 in these and they fit perfect! You can tighten them and let them out with the laces too.
I’m not sure about arch support, but I don’t know that much about shoes. My feet aren’t flat, and I walk for miles in these with no pain…
OMG. i made your recipe for BBQ spinach burgers. It was so deicious!!!!!! I am not making all of them today. I think i will make individual patties and freeze them all. I mixed 1lb ground beef with a pound of ground turkey. I added spices to the mix too and 2 eggs. I put some A1 sauce in the mix and a little bbq sauce. It came out so tasty. Thank you
That was smart, because I had to eat mine for 3 or 4 days in a row, lol. I should have thought to freeze them ready-made. π haha… Enjoy!!
Lynn-
You look great!
My daisy Brand cottage cheese Container says 4 net carbs per 1/2 cup as does my fitness pal. I noticed your my fitness pal log says 2 net carbs. Not sure why??
Thank you, Deanna! π It’s because I use half a serving, 1/4 cup (instead of 1/2 cup) so when I put it in I put “.5” instead of “1” serving.
Got it! Thanks, Lynn!
As always you look fabulous Lynn. And you’re absolutely right, you have to remember to eat for your health because at times remembering that is hard. I know of times where I gained a pound or two or 3 after I ate 100% by the book. And I couldn’t help but think ” well dang, what’s the point if I’m gonna gain weight” and that’s all it would take to throw me off track not just for a day but for a week or even longer. So remembering to tell yourself to stick it out when the scale isn’t budging and to make healthy LC choices is imperative in becoming successful with the WOE. I learned that the hard way.
My meals yesterday were:
B: bpc, 2 fried eggs
L: ham, cheese, pickle rollups
D: salsa chicken w/sour cream
S: 5 LC cookies ….lol.
My net carbs were 18. Fat 78%, protein 16%, carbs 6%
Thank you, Justine π I had a big smile at your 5 low carb cookies, lol – I remember doing that recently myself! I’m almost embarrassed to share what I ate for dinner last night. π
Your numbers always look so good. Nice job on that!
And yeah, it’s a mind trick when you go through those fluctuations, even though they are totally normal, but why in the world we rationalize to gain even MORE weight … I haven’t figured that one out yet! That line of thinking doesn’t make any real sense at all, yet it’s SO common. It was getting past that and NOT giving in to it that finally got me over the hump and where I am now.
I suppose it’s an instant gratification thing. Reward for commitment, payoff for hard work, all the things our minds are used to expecting. But health is different. It’s your life, your whole life – long term. Your weight is just a reflection (literally, lol) of your health…