Join us for the Fall 2016 Low Carb Challenge!
Happy Monday! ๐ Weโre kicking off the 2nd week of the challenge, and itโs time for the Week One Weigh-In.
If youโre participating in the Challenge Facebook Group, use that link to post your weigh-in. Otherwise you can leave a comment here.
Below are the five low carb meals I had over the weekend, plus both of my MyFitnessPal food diaries so you can see how I logged those meals.
Saturdayโs Low Carb Meals
I enjoy this low carb breakfast almost daily because itโs easy, delicious, healthy foods and perfect LCHF macros. ๐ Itโs 1/2 cup crushed pecans, 1/4 cup Daisy brand cottage cheese, 4 small diced strawberries and 1/8 cup (17.5 grams) of blueberries.
It comes to 6 net carbs and 85% healthy fats.
Note: My pecans (Best Choice, a store brand) are 1 net carb per 1/4 cup (30 gram serving). Iโve noticed some pecan labels say TWO net carbs for the same serving size, so watch your labels. ๐
On Friday I cooked a big pan of sausage & spinach. So for lunch on Saturday I heated up a serving with 1/2 ounce of cream cheese & .88oz of colby jack cheese โ and fried two eggs on top. It was creamy, cheesy, full of spinach & amazingly delicious!
For dinner I had a big beautiful Kentucky Legend center cut pork chop, cooked in my leftover sausage & spinach. ๐
I love the Kentucky Legend pork chops. They are pre-cooked, so they make for a quick & easy low carb meal. And theyโre SO tender & tasty!!
I also had six large mugs of coffee on Saturday, each with 1 TBSP of Coffee-Mate Sugar Free Hazelnut Powdered Creamer.
Plus I had a 1/2 cup serving of Halo Top low carb ice cream late Saturday nightโฆ
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Hereโs My MyFitnessPal Diary for Saturday:
Macronutrients: Simple Explanation Of Low Carb Macros
How To Get A Net Carbs Column in MyFitnessPal
Calories: 1882
Net Carbs: 20
Total Carbs: 35
Protein: 133 Grams
74% Fat, 22% Protein
Water: 72 ounces
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Sundayโs Low Carb Meals
I kinda blew my carb count on my usual low carb breakfast on Sunday morning, but it was SO good! ๐ I added the Italian Espresso Coconut Chips (28 grams, 5 net carbs) to my low carb cereal. I found these in the produce section at my local Wal-Mart but you can also get them online at Vitacost.
It also has my usual 1/2 cup crushed pecans, 4 small diced strawberries & 1/4 cup Daisy brand cottage cheese. Total: 10 net carbs and 84% healthy fat.
I had my breakfast late, closer to lunch actually, so I only ate one other meal later in the evening. I had the Frisco Burger from Hardeeโs, made low carb style with a lettuce wrap. ๐ Theyโll make ANY sandwich low carb for you. All you have to do is ask!
Yes, there are two low carb burgers there!
Joe swung by and we enjoyed a burger out on the back deck while discussing our โfitness adventureโ options for the week ahead. ๐ Weโre working around some rain in the forecast, but hopefully weโll get in a good hike this week.:)
I also had 5 large mugs of coffee on Sunday, each with 1 TBSP of Coffee-Mate Sugar Free Hazelnut Powdered Creamerโฆ
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Hereโs My MyFitnessPal Diary for Sunday:
Calories: 1210
Net Carbs: 18
Total Carbs: 29
Protein: 47 Grams
78% Fat, 16% Protein
Water: 48 ounces
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My scales have just fluctuated slightly up and down by half pound or so over the last week, so Iโm still holding at about the same weight I started this challenge with. Iโm okay with that given Iโm only 141.4 pounds, and I know the fluctuations are normal for me. I think the low carb ice cream & coconut chips may be the culprit. ๐
Even when they fit into the carb limit and my macros (20 net carbs max, 70% fat minimum)โฆ some foods can cause water weight or even knock you out of ketosis.
I notice water weight when I eat smoked sausages for example, even the zero carb Smokies links. At the moment Iโm questioning the coconut chips. They are 5 or 6 net carbs per 1/2 cup but they are VERY sweet to be THAT low carbโฆ ๐
Thatโs why I generally stick to simple meals and basic foods. I find I lose weight quicker when I keep it simple โ meat & greens + healthy fats. Or nuts & berries. ๐ I lose weight consistently having my usual โlow carb cerealโ every day.
Itโs nice to mix things up sometimes, though!
Trying new things like the coconut chips, or being able to have low carb ice cream on a Saturday night, keeps me from getting bored or going off track.
Of course if I were in a weight loss contest or REALLY wanted the scales to move FAST I would definitely just stick to the basics.
Speaking of, I got my Keto Krate on Saturday! ๐
I havenโt had a chance to check out all the cool products in it yet, but that will make for a fun week. You can see the August Keto Krate here, and Iโll share more about it as I get into my own box this weekโฆ
How are things going for you?
Itโs day 8 and weโre kicking off the 2nd week of the challenge. ๐ How are you doing with your low carb meals & macro tracking? Any questions or struggles? I would love to hear your results so far.
Donโt forget to weigh-in, here or in the Challenge Group.
Leave a comment and letโs talk!
Best,
Lynn Terry,
aka @LowCarbTraveler
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Discount Code: LOWCARBTRAVELER
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Those coconut chips sound interesting, Lynn, but probably not as I *almost* threw in the towel this past week. For some reason, I was gaining weight consistently. Looked back at meals. Couldnโt really explain it. But I went up and down seven big pounds this past week which hasnโt happened in a long, long time. It wasnโt all water as I take water pills daily to keep the water away from my heart (teensy bit of congestive heart failure). I slowed my exercise which COULD be it. Itโs been horribly hot and humid here. I just couldnโt explain it except that on certain days I didnโt eat enough. Due to all the cancer and MRSA surgeries, whatโs left of my innards freaks out occasionally and I canโt eat. That could be it. (Iโm backwards and gain weight when I donโt eat.) Or itโs just probably me being me. By last night, I was pretty disgusted and those two infamous words that start with *F* and end in *it* were on my lips. But this morning, I had a whoosh and I ended up two pounds down from last Monday when we began. I was already up so this 7 pound swing didnโt thrill me. Iโm still a little over a pound above my lowest weight since starting this WOE.
I think the lesson in this long saga is that some of us, especially those of us who are not using original equipment (HAH!) tend to lose weight in a jagged pattern. I should know this by now. Iโve done it before. But since things have been going rather smoothly since LCHF, I forgot it. What other answer do I have, though? Eat crap and gain it back? Nope, not going there. So. . . . Iโm in it for the long haul. Iโm going to see if I have the funds to join a local gym. Theyโre air conditioned! LOL
Thank you for inspiring me and so many others. Itโs still a long way to the end of this challenge. And although I probably wonโt hit it by the end, Iโm aiming to be one pound lighter on my birthday (Nov. 27) than I have ever been in my adult life. Itโs within range. If I make it, youโll hear the scream in TN. ๐
Hi Carla ๐
I would say youโre right. You know your body and your weight loss trends best. I find that my weight loss staggers as well, with lots of holds and fluctuations in between the losses โ but an overall downward trend. ๐
And youโre also right that eating unhealthy WILL make the scales move, but in the other direction ๐ lol. When that thought hits me, I have to laugh at โspiting the scalesโ โ as if they care. My scales donโt have feelings. They just spit out numbers. ๐ lol
The scales are cold hearted things. LOL.
My scales are the same this morning but I expected it after yesterdayโs meals. After having smoked sausages and ribs I knew I would be bloated with all the salt! Iโll weigh again in the morning after a normal day today hopefully.
A lady at church yesterday asked me what I was doing because I had lot a TON of weight. Gee, what a difference 25lbs can make! Lol. Looking back on my phone at pictures I canโt believe how fat my face was! Ugh, how did I not see that sooner! I love this woe. Itโs feels so good to know Iโm giving my body what it needs and no more cravings for garbage.
I did learn some things this past week. Malitol is a big NO NO for me. I bought some sf chocolate chips and made some lc bars. I only made half a recipe in case they were awful, BUT they were delicious BUT caused major cravings. I couldnโt figure out what was causing the cravings until I looked back over my food journal and then read about malitol. In the trash they went!
Another thing Iโve realized is that my taste for sweets has all but disappeared. Honestly, it took about 3 months for me to notice my taste had changed but now if I bake a lc treat I use minimal sweetnerโฆI mean like teaspoons instead of a cup, etc. So, just for anyone thatโs new to this woe, it is tough in the beginning but gets so much easier trust meโฆ.this is coming from the girl who could have lived (and did sometimes) off of peanut m&mโs. Seriously!
Have a good day and hang in there everyone!!
Thatโs the best feeling, when someone notices how great you look. ๐ Iโm shocked at what a difference the last 20-25 pounds has made on me too! Like you, the face and neck alone is shocking. Way to go!!
I also donโt like things sickly sweet. My low carb cookies are hardly sweet at all. More like traditional shortbread than โcookiesโ really.
Youโre smart to watch your diaries for things like craving triggers and water weight / stalls. You shouldnโt sweat it of course, daily weigh-ins show A LOT of fluctuations and holds, but itโs always good to know what causes what.
Malitol can REALLY upset your stomach too, or cause horrendous gas. Like the kind where your own dog wonโt even be in the same room with you. ๐ haha
Martiโฆ..i bought some great sf chocolate chips on Netrition, sweetened only with Steviaโฆ..no sugar alcoholsโฆ.No Mallitol. LILYโS SF dark chocolate chips
i suggest using a little sf vanilla syrupโฆTorani brand when melting these down. They are not sweet at all but you may like them just like they are.
I cannot eat maltitol either. It upsets my tummy.
Funny that you mentioned Maltitol today
i was sooooo sick yesterday with a bad tummy ache. I was gassy then (sorry TMI) explosive diarrea. The only culprit must have been the SF candy i ate with sugar alcohols. I had several of the Werthers SF caramel candy and the day before had the RS chocolate pecan candies.
I did not eat dinnerโฆ..i couldnโt eat anything but later i had a lc yogurt and peanut butter crackersโฆ..i blew my carb count with the crackers though
Maltitol sorbitol and mannitol can cause all sorts of digestive problems. It always at least gives me extreme gas. Good thing nobody lives with me โฆ.it would be embarrassing. ๐
So after seeing the scales go down Friday then up on Satuday, it finally went down a pound from the beginning of this challenge you were right Lyn. instead of giving up i just continued with my woe and the scale went up before it came back down again. It really can be frustrating when you are doing everything right and then the scale goes up
That scale has a wicked sense of humorโฆ..Then today it saidโฆ..Ha. i was just kiddingโฆ..you really lost a pound (provided scales could talk ha. ๐ )
It is important to keep your sense of humor in these times or else Iโd throw that darn thing out the window. Lol. ๐
I was out of cottage cheese todayโฆ..i canโt believe Iโd ever say this but i really miss itโฆ..but only with my lc cereal
Lynโฆ.i wonder if netrition has the coconut chips sweetened with only stevia
i am going to look today. That would make a tasty addition to the lc cereal
you know you should patent your cerealโฆ..Lyns low carb cereal. Haha. It is the best!! ๐
I love it too! I couldnโt find the coconut chips on Netrition when I looked before, only on Vitacost where I linked in the post โ or I found them at Wal-Mart in the produce section.
I have to REALLY limit sugar free candy or it does a serious number on my tummy. Fortunately itโs SO sweet to me now I can only eat one or two anyway. ๐ Good thing!!
Same here Lynโฆ..i had serious tummy problens this weekend because of the sf products
now the liw carb cookiesโฆ..i think those will do just fine. ๐
Last week started ok but I had a sore throat all day Monday and by Wednesday felt like crap and still do today. I have not been eating LC. I did lose 2# though. I woke up Sunday morning and both of my eyes were glued shut. This allergy stuff isnโt being kind. Ugh. Right now Iโm just trying to get well. I speymost of yesterday just sleeping and watching the Olympics.
No fun, Barb ๐ Yuck! Get well soon!!
I have lost 7 lbs of water weight this week. I am just really sensitive to salt I guessโฆ..itโs always disheartening to gain 5 lbs of water overnight and then take 3 days to lose it but I should learn eventually, I guess, to avoid processed meats. But they are soo good:)
I feel the same way, Elizabeth โ lol. It takes me TEN times longer to lose it than it does to gain it! That only happens to me usually when I get out of ketosis (eat off plan) โ that much water weight, or weight period, I mean.
Iโm down 2lbs for the week, I didnโt eat very much at all yesterday so was hoping for more of a loss, I was this same weight yesterday. I did go a little crazy with the SF choc covered peanuts from Walgreens LOL, I read here someone mentioned them and I had to run out and get some, so I bought 2 bags of that and then a bag of Russel Stoverโs SF choc covered blueberries, yum! Just 1g carb for 10 pieces and I donโt eat anywhere near 10, just one or two. Then I remembered you, Lynn saying you love Russel Stoverโs peanut butter cups, so I bought a bag of thatโฆYUM! Only had one and only a few of the choc peanuts, I can just nibble and it lasts me days. BUT speaking of the dreaded Maltitol, both the peanut and blueberry candies have the Maltitol, I donโt eat enough at one time to have tummy troubles but Iโve read it does raise your blood sugar, and since Iโm diabetic, I have to be careful. Also wondering if it would stall my losing?
Also Lynn I love drinking chicken broth/stock but itโs almost impossible to find any with fat, they are all fat free? I know you said you like Campbellโs chicken broth so I bought that. It does have some fat but not much.
Erica
I read that artificial seeeteners and especially sugar alcohols can cause weight loss stalls. Somehow the body seems to get tricked into processing it like sugar cause it mimics sugar in taste and for some people it can raise blood sugar levels. The pure Stevia and erythritol sweeteners have minimal impact on blood sugar levels or it has a low glycemic index.
However with that being said A two pound loss in a week is excellent. I average only a pound a week now. You are doing great
i like the sf treats now and then but i have to be careful to limit it to a very small portion for weight loss and so i wonโt have tummy problems.
The body is very complex and some are more sensitive to artificial sweeteners than others but if you want to jump start your weight loss, itโs best to keep it simple.
in the beginning of my weight loss journey i never endulged in sf treats at all except SF bombpops but now as i am getting closer to my goal i have been allowing myself treats and low carb bread now and then
Sorry this was a reply to Roye not Erica
I gotta try those nuts. ๐ Itโs good you just nibbled and not enough to upset your stomach. As for whether it raises your blood sugar, everyone is different โ so test that and see.
The chicken broth is the regular one โ donโt get low sodium or low fat versions. But you can add a tablespoon or two of real butter to it and MMMMM ๐ That adds some nice fat & flavor too!
Last night my strips say I was in Ketosis, this morning Iโm not? I know it fluctuates at all different times of the day but Iโm wondering if the sf candy stalls you? Itโs the only thing Iโve eaten different. If Iโm going to stall Iโm drinking a glass of wine! LOL
And Yum on adding butter to the broth, never would have thought of that, thank you ;).
the sf candy has knocked me out of ketosis for sure but only temporarily as long as i stay on track with everything else
Thanks Gina, Iโm keeping an eye on it, of course wouldnโt you know, something I really like I canโt have :(.
Thank you Gina do you mean it knocked you out only temporarily and you have kept eating them or now you donโt eat them anymore? I hope itโs not the candy, I really liked them!
I am not sure but as long as i stay eating around 20 net carbs a day or sometimes even more than 20 i can still lose weight even having the sf treats. That is more important to me than the results of the keto strips test. I stopped testing with those. But i still have sf candy sometimes i do not think you need to give it up unless you have a weight loss stall. You just have to see what works for you.
Iโm not really sure, Roye. They havenโt done that to me, but I know everyone is different. I donโt use the strips or sticks, and I have heard they arenโt that reliable, but I donโt know for sureโฆ
Strips aside, are you losing weight or at least not gaining?
Thanks Lynn I know the strips arenโt that reliable but itโs fun when you see the dark pink color LOL. But also depressing when you donโt, like the scale going down one day and up the next :).
But I am still losing or at least not gaining. Iโll give it a few more days and see.
Just keep in mind that the strips are like pregnancy tests: you are or you arenโt. ๐ Any color or shade is fine. The variations are more about hydration levels.
Thank you Lynn.
I wish I could eat the same things on repeat to keep it simple, but Iโve been on the low carb diet for a little over two months now, and I am already growing tired of my options. I miss cooking. I am a cook and itโs something I enjoy doing. I know this way of eating is healthy, but it is limiting. As I get closer to my goal I will increase my net carbs to see what I can tolerate while maintaining my weight, and I hope this opens up a few more options for me. I envy you being able to eat the same meals without becoming dissatisfied and/or bored with them.
Hi Erica ๐ There are SO many low carb foods to enjoy!! Like no end to the creative options and combinations. ๐ Just try some new things, or try things some new ways. If you give me some ideas of what you miss, Iโm happy to helpโฆ
I do get bored sometimes. But eating alone, itโs a little more challenging to get creative without wasting food or making a huge mess every day. ๐ I enjoy eating out low carb the most, for all the NEW delicious options outside of my kitchen. ๐
Week 1 Weigh Inโฆ This chick is down 5.3 this week. This is also the end of my first week on the plan ๐ โฆ Feeling great and got a new bike for my birthday .. Pedaled almost 10 miles last night ๐
AWESOME Jennifer! Way to start off strong. ๐ *cheers*
Starting day 1 again after getting back from vacation and gaining 5lbs. (Well deserved ).
Down 1lb but really craving sweets. Any suggestions anyone?
Sugar free candy is a good option. I like sugar free Wertherโs Originals hard candy. They are very creamy and sweet. I keep one in my pocket for โjust in caseโ moments โ and it does the trick every time. ๐
I was just checking on the Keto Krate link you gave us and reading up on their program and food products
it sounds like a great way to try out new low carb foods to see if we want to order more too.
i found it interesting that the only ingredient banned in their products is MALTITOLโฆ..need i say more. Anyway i love that all their products are 5gm of carbs or less and that they use all natural ingredients. That and the fact that i can order month to month and not be tied down yo recurring charges is a big plus for me
i am anxious to see and hear reviews on your items in the Keto Krate this month. LYNโฆ..I might just have to order the box for August.
I do love it, Gina. ๐ Itโs such a fun way to mix things up! I really enjoyed the things from the July box, and canโt wait to start trying the new stuff I just got. Iโll have a blog post up in the next 24 hours detailing out whatโs in the box and a breakdown of the products and where else you can get them โ like I did last time.
In the meantime, hereโs a photo of my August box that just arrived, for anyone that missed it: https://www.facebook.com/lowcarbtraveler/photos/a.226693510692585.69791.226460087382594/1327265640635361/?type=3
Up this week after a camping trip. Well, I canโt really blame it on the trip as I was the one who purchased and ate things I shouldnโt have. LOL. Weighed in today at 212. Pysched to get this week started on the right track!
LOL, at least you know the why and how. ๐ I did a low carb camping trip a few years ago. It was FUN, and not as hard as I thought it would be.
I didnโt get a chance to weigh-in earlier this week, but I weighed this morning, and Iโm now down 30 pounds (from March 1st). Woohoo!!! Iโm going to keep at it but not sure how much more Iโll lose.
Wow, Betsy โ thatโs awesome!! ๐ Way to go!!
Iโm not sure how much more I will lose either, but Iโll continue eating a healthy ketogenic diet to maintain my health and my weight loss โ and to stay out of chronic pain of course.
What do you plan to do when you reach a weight where youโre happy?