If youโre participating in the 2017 Low Carb Challenge (feel free to join in anytime!) we do weigh-ins every Monday. Hereโs the Week 10 Weigh-In for the Facebook group, or you can weigh in here by leaving a comment below on this post.
Happy Monday! ๐ How was your weekend? Good I hope.
Mine was quiet and I ate simple, as usual. I did NOT exercise this weekend though. ๐ Thatโs because I have a nasty kink in my shoulder/back. Iโm anxious to get back to my workouts!!
I did try a few new low carb foods though. Some I liked, some confused/intrigued me (lol), and one I did NOT like โ at all. ๐ Ack! haha
I canโt wait to hear what you ate, and how things are going with you!
Hereโs a complete photo tour of my low carb meals this weekend, plus my macros & MyFitnessPal diaries for the last two days too so you can see how I logged those mealsโฆ
Saturdayโs Low Carb Meals
My low carb breakfast had walnuts instead of pecans for a change. ๐
Itโs 1/2 cup (60 grams) of walnut pieces, 1/4 cup Daisy brand cottage cheese & 4 small strawberries = 7 net carbs and 80% healthy fat.
My low carb lunch was a very simple plate of eggs: 3 eggs scrambled in real butter with colby jack cheese. My go-to meal when I want something quick & easy!
My low carb dinner was a delicious pan seared pork chop with roasted asparagus. The asparagus was just roasted in the oven with butter & salt. Super quick meal!
I was off schedule all weekend with late naps, and late nights, so I had a 4th meal later Saturday night. I made my usual โcerealโ which is a quick healthy meal anytime I donโt feel like cooking. ๐
I was intrigued with this PowerBlend Coconut Goji I got in my Keto Krate on Saturday, so I decided to test it out โ and put it on my โcereal.โ
I was intrigued by it because itโs not really a โfoodโ but rather something youโre supposed to add to your favorite foods. (?) I thought it was going to taste like dirt, just from my initial sniff in the bag once I opened it. It looked interesting thoughโฆ and it didnโt really have a flavor. It didnโt taste like coconut at all like I expected it toโฆ
I added just one tablespoon to my cereal (instead of the 3 TBSP serving). Itโs 1 net carb per TBSP and high fiber & protein, and very nutrient dense and packed with Omega 3โs.
It was actually really good. ๐ No real flavor, like I said โ but I liked the added texture. And I especially liked the extra health benefits!
Hereโs how I logged my meals for Saturday:
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Sundayโs Low Carb Meals
I kicked the day off with cookies, pecans & coffee! ๐ Theyโre low carb Snickerdoodle cookies from Keto Kookie. That was a nice comboโฆ
For lunch I had a pan fried pork chop with 3 fried eggs. That was *almost* a zero carb meal. Eggs are .4 carbs each, so it was 1.2 carbs total.
Someone on instagram asked about seasonings. Or my lack of, actually. The pork chop & eggs only had salt on them. I actually LOVE the natural flavors of my foods now, since I started eating so simple. ๐
For dinner I had cheesy eggs againโฆ
And look: I added pepper! haha
I was up late again last night so I decided to try to more things from my Keto Krate box that I got on Saturday: the roasted pecans and the Adapt Bar.
I love the pecans! The Adapt barโฆ was WEIRD. It was kind of chalky and hard? I donโt know how to describe it. It stuck to my teeth in a weird way as I tried to chew it too.
I did MAKE myself finish it, lol โ ack! Iโm not a big fan of lemon anyway, so maybe that was the worst part โ but the texture was super odd too. ๐
The pecans were delicious though. ๐
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Hereโs my MyFitnessPal Food Diary for Sunday:
Macronutrients: Simple Explanation Of Low Carb Macros
How To Get A Net Carbs Column in MyFitnessPal
Net Carbs: 16
Total Carbs: 26
Calories: 2004
Protein: 98 grams
77% Fat / 20% Protein
Water: 48 ounces
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Our current low carb challenge ends on March 31stโฆ so this is a great time to FINISH STRONG. ๐ If you havenโt been doing so great, donโt wait for a new challenge to begin โ just jump right in TODAY and make these next few weeks count!
Itโs almost Spring you know.;)
How are things going for you?
How are you doing with your low carb meals & macro tracking?
Any questions or struggles?
Are you feeling seriously MOTIVATEDโฆ or totally off track?
Donโt forget to weigh in below, or in the groupโฆ
Leave a comment & letโs talk. ๐
Best,
Lynn Terry,
aka @LowCarbTraveler
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Discount Code: LOWCARBTRAVELER
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Good grief I have only lost one pound in 12 days. I know one day it will probably drop a couple at once. But until then ahhhh.
I have been through weeks and months like that too, Amy. I know how frustrating it can be. ๐ Question: How much more weight do you want/need to lose, and how are you tracking? Iโm happy to help you tweak!
I am not tracking. I should. I just started back on 2/28 and I have 20 to go. I have been eating a piece or two of sugar free candy each day. And a diet Mountain Dew. I cut all that out yesterday. If that doesnโt work I will try to eat. more simple. Eggs and such. I havenโt given up because at least I am not gaining and I actually feel better in my clothes.
Tracking really helps a lot. ๐ Try it for just ONE week and make sure youโre at 20 net carbs max, but more importantly: 70% fat minimum. If you arenโt eating high fat, that could slow your weight loss way down.;)
Really slow moving scale. 178.2 today
When my scale is holding or just slowโฆ I wake up every day and say โeat for your health today.โ And remind myself that NOT eating healthy (low carb) will move the scales in the WRONG direction. ๐ ๐
Iโm having a hard time restarting. I went to Dr. Westmanโs monthly support meeting hoping it would motivate me to get back in the swing of things. But, nope. It did not. Having trouble finding my mojo.
Hi Kim,
What do you feel is causing you to have such a hard time getting back on board?
What exactly are your health/weight loss goals, and WHY do you want to lose weight? Maybe talking about it will help. ๐
I have had shoulder surgery and my daughter had major spinal surgery at the same time. My husband has done a great job taking care of us but I still have a lot of pain and stay in bed a lot. I need to lose about 140 pounds. I would love to be more active with my family. I have two girls 21 & 19. Because of the one who had surgery we havenโt done anything in a long time. I try and get by one or two days low carb then I just make poor choices after that because Iโm hurting and I grab whatโs easy. I know I should prepare and have low carb options on hand but I just canโt seem to get going.
Pain and recovery is tough. I remember that all too well, from my surgery a few years ago (which did NOT go well). My heart goes out to youโฆ
Youโll definitely feel better AND heal better if youโre eating healthy of course, in addition to losing weight as a result.
There are lots of low carb foods you can grab easily. I tend to do that a lot just because I have a busy lifestyle โ and donโt like cooking/shopping ๐ lol.
How much longer will you be in recovery?
I felt the same about the adapt bar! They have a but of coconut in them and I find thatโs what gets stuck in my teeth too. This months was better than the so called brownie last month but still not great.
Iโm glad it wasnโt just me. ๐ YUCK ๐ ๐ I canโt believe I made myself finish it, lol.
Good Morning, I have to be honest, I have not been strict in weighing and tracking for several weeks and it is apparent, I am down from 2 weeks ago by about 2 lbs, so I wonโt complain, but lately seems I go up and down with the same couple of pounds. This week I want to be better for me. Weigh food and journal consistently! It does matter. I also have a new love, stuffed spaghetti squash, it can be stuffed with your favorites and is easy and very filling. Thanks Lynn for all you do.
Sherry
Tracking your macros and your food portions makes a HUGE difference. Not only does it help you lose weight faster, it also makes for more mindful eating โ especially when I track what I eat before I make or eat itโฆ and stick with what I logged. ๐
The stuffed spaghetti squash sounds great!!
138.0 this morning. 9 days only down about 1.8 total! Thatโs crazy! I love that Iโm not starving all the time and not eating sugar all day but I need to lose some weight! Iโm completely stunned and so sad that low carb isnโt working for me. I got my sister started on it and she dropped almost 6 pounds in 2 days. I am so disappointed. I just keep thinking the scale is gonna move in the right direction any day now.
Did you measure yourself before starting? I found when I first started that the scales wasnโt moving very much but my clothes were not as tight. I did my measurements and WOW I had lost a lot of fat.
I did weigh myself before I started. I have an addiction to the scale so I weigh everyday. My clothes are still pretty tight so I havenโt noticed much of a loss in inches yet. Iโm frustrated with the whole process and this is usually where I give in and just start with the carbs and sugar again. Iโm trying not to do that this time. So far so good.
janene,, dont give in and see what happensโฆ. just keep going! Never stop! its a low carb LIFESTYLE ๐
Hi Janene ๐ Some weeks I lose VERY slow โ but a pound or two a week is actually GOOD! Everyone loses at different rates based on a number of factors: how much you need to lose, age, medications, health issues, gender, and lifestyle changes.
Someone who gives up soda (or switches to diet soda) will lose faster than someone that didnโt drink soda in the first place for example.
Anyway, how are you tracking? Are you doing 20 net carbs max, and getting at least 70% fat minimum?? Happy to help you tweak!
I have lost a couple of pounds this week, yeah! I tried the pork rinds (yuck, but I love unflavored ones) and the pecans were delish (from my Keto Krate) I am anxious to try the cereal.
The pecans were GREAT, I agree. Mine are gone lol.
The PowerBlend isnโt a cereal, but rather something you add to your foods. Iโm going to try it in some recipes this week I think. ๐
I havenโt tried the BBQ pork skins yet, but Iโm not a huge fan. They do make a great cheeseball though! Crushed and coated around cream cheese & smoked sausage, etc.
Iโve been doing pretty good, just seem to get a bit lax on the weekends but nothing bad. I just overdo it munching on low carb things so nothing ever gets out of control but it doesnโt help me. Been back to battling some bad depression again and Iโm trying SO HARD to get through it with a positive mindset. Nothing is as bad as I make itโฆand when it is bad, itโs generally because of my poor choices anyway. I am only supposed to weigh on Wednesdayโs with my friend but I cheated and weighed on Saturdayโฆ151.2 which made me feel good. Butโฆif I do what I want to and feel I need to do I can get that number moving down faster. Itโs taking me way too long to win the battle of selfโฆmental battles that are holding me back in every way. Itโs snowing again today in Wisconsin and the drive to work was scary and anxiety ridden again. I sure hope spring can bring on some better feelingsโฆIโm pretty sure I need to get out of this state before another winter. Happy Monday everyoneโฆ *Happy Thoughts To All*
I totally get that, Amy. It took me FOREVER to get through the mental side of things, and to get over such ingrained habits and thoughts. That was definitely the hard part. It turns out, in hindsight, losing weight was the EASY part all along!
What helped me most was getting in the habit (forcing the habit until it became one!) of logging foods before I ate them. I find that makes me stick to the portion I logged. And also gives me a chance to consider/change my decision before I actually eat it โ while logging it.
Depression is tough, and emotions/feelings in general. Youโre on the right track realizing they are not as bad as they seem or feel, thatโs itโs all in our mind and/or consequences of our choices (which is a GOOD thing, because we can control those!)โฆ but that doesnโt make it any easier. Or any less real โ in the moment.
Journaling really helps me. When I put my worst thoughts down on the paper or the screen in front of me โ I see them differently, than I feel them in my mind.
Looks great!!! Pork chops I eat weekly, I also stocked up on more salmon and steak for the east coast storm headed this way. Hopefully the power stays on so I can cook it all lol
Pork chops are so great any time of day, and I love salmon and steak!! ๐ Iโm in Tennessee so now Iโm off to check the forecast, lolโฆ
Hi Lyn
I am scared to try โbarsโ i have tried many protein bars and most are just awfulโฆthe texture,taste,or it is too chewy and taste nasty. I guess the Quest bars are not too bad but too chewy for my liking. I rather stick with real food than the bars. The Atkins trail vars are good but too pricey.
I feel your pain with that lemon bar. I would have thrown it in the trash. Lol. ๐
I admire your commitment to the keto Woe. I still struggle with it. I am going to try hard to stay commited again. I cannot explain here all that has kept me from being 100 % true to this woeโฆ.but there should be no excuses but i have many. Lol. But even still i am mauntaining my weight but what i really want to do is to lose more by summer. ๐
I forgot to ask uf you could post the nutrient info for the goji product mentioned above. Thanks
Sure! You can find it here: https://powerof3nutrition.com/product/powerblend-coconut-goji/ Itโs 1 net carb per TBSP, and the ingredients are: Pumpkin Seeds, Hemp Seeds, Chia Seeds, Milled Flax Seeds And Spices.
Looks like a super food. I find it intriguing too.
Itโs tough sometimes โ the commitment and motivation. We all struggle with that from time to time. Iโm up in my weight from the first of the year, thanks to a new medication Iโm on (Iโm guessing). I want to lose more by summer too, and tone more too! ๐ Letโs DO IT!!
I ordered the sample box from Adapt Your Life, which included a couple of other flavors of the Adapt Bar. I was disappointed. Theyโre small, tasted weird and not worth the price. The coffee shots are okay. I think the one thing in the box I liked was the fat shots which are flavored portable gu-like fat bombs to carry around. Theyโre kind of pricey and so Iโm not sure if Iโll order them again. I guess theyโre coming out with protein bars. Thank you for all of your suggestions for quick and easy Keto on the go.
I want to try the coffee shot. I have one here from a previous Keto Krate that I havenโt tried yet. Iโll check out the fat bombs and their bars โ and test them out for all of us. ๐ That way I can let everyone know if theyโre worth ordering!
I love this group, however, I get motivated but after about 3 days, I donโt want to exercise; I lose my taste for water, and I skip breakfast a lot. Somtimes I eat more carbs than whatโs allowed. I have lost out on sleep this past 4 or 5 weeks. HELP!!
Hi LadyClark,
Day 3 or 4 is usually when the Keto Flu hits โ which is why you wouldnโt feel like exercising or eating much. It also gives me insomnia. Do you stick it out and STAY in ketosis when that happens, or are you going on/off (in/out)?
No, Iโm on and offโฆInstead of sticking to it. I donโt eat food that is not allowed but I eat more and exercise less, especially with low energy due to lack of sleep.
How are you tracking? Are you doing 20 net carbs max and 70% fat minimum โ consistently?
It sounds like you 1) arenโt getting enough healthy fat in your diet, or 2) youโre going in and out of ketosis.
Can you help me come up with some crunchy low carb snacks in addition to nuts? Thanks.
Hi Patricia ๐ Great question!
I like my pecans (raw or roasted) & almonds. I also like to bake cheese real crisp like this: http://www.travelinglowcarb.com/4232/low-carb-chips/
I like Cello Whisps too: http://www.travelinglowcarb.com/cello
And for a sweet crunch, the low carb granola is amazing! See: http://www.travelinglowcarb.com/granola
Hmm, what elseโฆ bacon! ๐
I love crisp cucumber slices too โ and they are great in place of crackers. Top with your favorite herb cheese spread, or use with your favorite dips.
Thereโs celery too, but Iโm not a fan of it (the texture).
Thatโs a start. Anyone want to add to the list?? ๐
I am finding comments very helpful
Just got a bad report about weight and cholesterol levels
Just was in the hospital with heart issues. Wake up call! Weight 260. Sooo upset
Welcome Maryann ๐
Thatโs definitely a wake-up call. Iโm so sorry you had to go through that scare. Now is a GREAT time to take control of your health and turn things around!;)
I have been on a low carb diet for one week and only cheated once (at card club), but not badly. I lost 8 lbs, which I realize is mostly water, but that really motivates me more. I know it will be slower from now on. My husband is on with me, but I know he is cheating more
He has had a stomach distress to the almond flour twice. What can I substitute? I have heard coconut does not work as well in baking.
.
Congrats, Kay! ๐
I havenโt tried cooking with coconut flour, but Iโve heard the same. Thereโs also Carbquik: http://www.netrition.com/cgi/goto.cgi?pid=219-0002&aid=3558 What I would do is a search for recipes you want to make like this: โlow carb pancakes coconut flourโ and see what you find.
Of course if you want pancakes or waffles, these are the BEST: http://www.travelinglowcarb.com/14046/low-carb-pancakes/ ๐ YUM!