Last week I weighed 145 pounds. The scales held steady there for five straight days: Thursday, Friday, Saturday, Sunday and Monday.
On Tuesday I woke up 142.4 pounds. This morning (Sunday) I weighed 141.8 pounds.
That makes for a 3.2 pound weight loss this week, after a 5 day hold.
During that “hold” I was tempted to go out for sushi. I mean – that’s the best time right, when the scales aren’t moving anyway? (The answer is yes.) And sushi is a “real food” meal – paleo even if not ketogenic – just rice, seaweed, seafood, etc.
But regardless of what the scales were saying (or NOT saying) I felt leaner. I felt less bloated, had more energy… so I just stuck it out.
I’ve found actually that the longer I consistently eat “keto” (super low carb/high fat), the less I’m even tempted to eat (or even want) higher carb foods – or FEEL the results, like bloating and keto flu.
What causes a “hold” or a short-term weight loss stall like that? All kinds of things. It’s actually a normal part of the weight loss trend: lose, hold, hold, lose, hold, etc. But for me it was a combination of: too much stress, not enough sleep, intense exercise (strenuous hikes) which causes a “muscle recovery period” etc.
A Healthy Lifestyle vs Scale Obsession
When you’re “dieting” it’s easy to become obsessed with the scales, and to allow them to control and even derail you. Don’t give the scales that kind of power!
Instead of dieting, or looking to the scales for approval, I recommend you ditch your weight loss goal altogether… and simply wake up every single day and choose to live a healthy, active lifestyle.
It’s much less stress, much more sustainable long term – a lifestyle vs a diet – and you’ll actually start to ENJOY living low carb!
I shared this in our Low Carb Challenge group this week:
Is that junk food worth it? Never.
Does weight loss feel AMAZING? Yes!! 😉
You’re not giving up anything. You’re gaining a WHOLE NEW LIFE – a healthier, happier, stronger you – that has more confidence, and more energy, and more LOVE for life and for the body you’re in!
This photo of me was taken on my hike this week (on Tuesday) above Sycamore Falls. I can hardly even believe that’s ME! It’s surreal to see myself in photos now, so much leaner & stronger.
What an amazing journey (so far). 🙂 It has been SO worth it!
I took the photo myself, btw – using a 10 second timer and interval shots on my smartphone. I’m wearing Fabletics, which I love as swimwear!
I was happy to see the scales moving again, but I was determined to continue eating low carb and stay within my macros regardless. And I’m also getting back to my workouts & hikes, and being more “active” again. 🙂
Here’s what I ate yesterday…
Saturday’s Low Carb Meals
We made a batch of Low Carb Pecan Blondies the night before, so I had one for breakfast with four fresh strawberries. 🙂 Those blondies are delicious!! See that link for my special recipe.;)
Later that morning I had 1/2 cup (60 grams) of raw pecan halves and a mozzarella string cheese for a quick & easy LCHF snack:
For lunch/dinner I had about 2 cups of fresh baby spinach leaves left, so I fried four eggs over medium in 2 full TBSP of real butter – then tossed the eggs over the spinach, and drizzled the melted butter over the top. 🙂
That was delicious!
I had another beautiful blondie before I went to bed. ♥
Here’s that recipe again: Low Carb Pecan Blondies Recipe
My MyFitnessPal Food Diary for Saturday:
Net Carbs: 18
Total Carbs: 44
Calories: 2309
Protein: 61 grams
851% Fat / 11% Protein
Water: 56 ounces
My solo hike on Tuesday was great fun. 🙂 It was an amazing workout, but also a beautiful day of exploring and enjoying nature! It was also HOT here in Tennessee, so I wore the new Fabletics high waisted shorts (like yoga shorts) with a bikini top – then a mesh Fabletics tank and a skirt over the shorts (also Fabletics):
I love the Fabletics shorts for swimming in, and wearing under my skirts or shorts on hikes where I might want to take a dip. 😉
You can also see my Calicase Waterproof Phone Case and my Fitbit Fitness Tracker in the picture above, which I always take along too!
I want to share this with you again, about weight loss & eating low carb:
You’re not giving up anything. You’re gaining a WHOLE NEW LIFE – a healthier, happier, stronger you – that has more confidence, and more energy, and more LOVE for life and for the body you’re in!
When I finally realized that and stopped viewing my “low carb diet” as all the things I had to give up… and instead started seeing all the things I was GAINING, it totally changed everything for me. 😉
Why do YOU stick to your low carb lifestyle?
What makes you continue to eat low carb and make healthy choices, even when the scales aren’t moving? Or: Why do you keep coming back around to a low carb lifestyle, over and again?
How are things going with you?
I would love to hear how YOUR goals are going, and any struggles you’re having – with mindset, motivation, or even meals.
Leave a comment & let’s chat.;)
Best,
Lynn Terry,
aka @LowCarbTraveler
Discount Code: LOWCARBTRAVELER
Love this post and appreciate all u do β‘
I won a giveaway on IG for a free pack of blondies. Weve had them twice and omg they are so good! I havent added the cream cheese but adding pecans is something I love to do! The first time I made them I made them 3 ways; pecans on top, sf choc chips and pb swirl. They were all amazing.
Things are going great for me. Im learning to relax just a little in maintenance and have been endulging in a few snacks that are pre made like fiber one. I will be watching my weight closely to be sure I dont see crazy increases.
One of my biggest struggles is date night. Thiis week, Friday night I wayyyy overate. I woke up Sat weighing 137. Still a healthy weight for me at 5 ft 9 but I’ve been very consistent and feel gteat between 132 and 134. Now I knew I overate but not to the point of gaining 3 lbs. Mentally I still have a hard time accepting that, working on it though. I admit even now I allow the scale to control me and I shouldnt. Woke up Sunday at 132.8. See what was I stressing. I was severely constipated, sorry tmi plus eating out always gives me a slight temp increase in weight.
Working on my mental game
Progress not perfection
Thanks for all you do and all you share. You are truly an inspiration
Hi Tracie! YES, those blondies are amazing. π Mmmm
That’s a great example. Don’t let those scales have any power in your life. Start weighing once a week from now on. You don’t need to weigh daily!;)
Also – just a question: how much would your partner protest if “date night” did NOT revolve around food, but perhaps something more FUN or active or romantic? It could still involve food of course, we do all have to eat. π But have you considered an evening walk somewhere nice, dancing, etc?
Or maybe if you do continue going out to eat, a fun game over dinner – where the focus is on something else (conversation) besides the food. Thoughts?
I say that because a few years ago an old friend and I reconnected and we started meeting for breakfast, dinner, etc. We both finally ditched the food and started meeting at the gym to hang out & catch up – which was much healthier and even more FUN. π
I was doing so well at first…last 4-5 days I’ve been craving sweets like peanut butter and nuts. So, I ate them, but overdid it by day 2. I have no discipline for snacking. After measured amts. of almonds and p butter, I went on and ate entire remaining bag, and half the jar of p butter. Now, I’m terrified to go near the scales. I weigh every wed away from home. I tossed all hm scales. HOW I solve CRAVING FOR THE SWEETS. MY WEAKNESSES ARE P BUTTER AND PLAIN LAYS…LIKE I WENT FROM 6 BAGS OF SMALL LAYS DAILY TO 0 BAGS COLD TURKEY. NOW WHAT!!!/
Hi Darlynn,
If you stay consistent for just 5-7 days at eating no more than 20 net carbs a day, and at least 70% fat, your body will be in ketosis and it’s a natural appetite suppressant – and also kills cravings. That actually makes it hard to overeat!
That’s a short and easy commitment, right?
Question: Are you tracking? I know you said you’re measuring, but are you also tracking EVERY single thing you eat in MyFitnessPal? I find that really helps because it forces more mindful eating, vs mindless eating.
Why do YOU think you eat a whole bag of nuts or half a jar of peanut butter? I assume you’re physically satisfied, so is it more out of boredom perhaps? If so, a good solution is to find something new and FUN to do – instead of eating. Which isn’t even all that fun. π
Well Lynn, it is official… I am a failure @this low carb eating/diet. I weighed today and I’ve gained 5 whole pounds. When I initially began my weight loss regime June 21 after gaining 11lbs. (due to my recent diagnosis of GERDS & its complications) I had to follow a list of “can’t haves” food that trigger acid reflux. I followed list to a ‘T’ for 2 wks. & my b’fast consisted of a daily protein shake w a cup of frozen fruit, Almond milk, and Greek yogurt… around 375-430 calories. Mid-morning was bowl of “Weight Control” oatmeal. I was FULL from 11am til early dinner 4-6 pm. No weight loss, BUT no gain either… maintained steady for 2wks. all at 1200 calories w 1 hr – 1hr 45 mins on treadmill daily. Saw ur webpage, tried it increased exercising by 30 mins., lost 3 lbs. However, was starving all last wk & worse this wk giving in to peanut butter & an entire bag of raw almonds. Still at 1200 calories. Now, I’m so hurt and depressed b’c I’m at a loss….do I go back to smoothies and oatmeal or stay low carb?? But, seemingly low carb has me starving & I’m not disciplined enough to eat like ur pics…pecans & blondes & sausage & ice cream & pecans again & cream cheese & p butters, etc. and gain no weight. Ive tried it, gained 5 lbs for it. Who r u, superwoman?
Now, I wanna know from u…will my body click back into weight loss mode if I go back to old diet w smoothies or will I gain. I believe if I continue low carb any longer I’m never going into ketosis & will eat myself to death. I am having panic attacks over these 5 lbs. and am eating sthg in sight b’c I’m angry w myself for trying this diet. No weight loss is better than weight gain. Please answer my question to the best of your ability. Thank you.
Replying below π
Sorry, not below – it was on a different post: http://www.travelinglowcarb.com/17966/fast-easy-low-carb-meals/#comment-75201 π
Hi everyone!
One pound gone this week. So that means 4 for the month so far and 16 gone total in 3 months. I had a stall second month, but I’m back on track! This week I’m adding bullet proof coffee in the morning. I need to add more veggies to help with keeping things moving. I’m currently 226.
I got some good news from my orthopedist saying I’m too young for knee replacement and he has options to starve off doing it. The first option was weight loss and I told him what I was doing and he was impressed. So I got a cortisone shot and I’m almost pain free. So maybe I can get out and walk again!
Everyone have a great week.
That’s great news, Jean! π
Congrats on your 16 pounds of weight loss, too – way to go!!
Are you tracking with MyFitnessPal and doing the 20 net carbs max / 70% fat minimum?
You are a great motivation speaker and well that is why i read everything i cam find that you put out here. I mydlef have not lost any weiggt during my 4 weeks of following so feeling like giving up. I went to the casino yup I did, I ate a burger, fries, panda express, DQ and drank about 6 cans of 16oz budlight. Well guess what i felt sick in sunday (surprise) but heck i showed me!!!! What am i doing wrong on my lifestyle change? I need to lise 50 lbs and not only that but i felt better, well before saturday. I have IBS severely, constant stomach problems i want to feel normal before i am old.
Hi Rhonda,
Why do you feel you didn’t lose ANY weight in four full weeks of eating low carb? How were you tracking, and what macros were you doing daily? I’m happy to help!
Lynn I just ordered these Blondies through their website and used your discount code ! thank you so much for the info ! FYI Amazon does not sell the Blondies as of yet only the cookies and chocolate brownies
You’ll LOVE those Blondies, Kim. π Here is my recipe for them: http://www.travelinglowcarb.com/17530/low-carb-blondies-recipe/ Enjoy!!
Hi Terry, what a coincidence, I just hiked sycamore falls on saturday while nearby for a music conference! Thanks for your wonderful blog, it is always so helpful and encouraging.
That’s so cool, Kaye. π Isn’t the Fiery Gizzard Trail amazing?! It’s one of my favorite spots. It’s about an hour from my house, so a 2 hour round trip, but always WELL worth it!!
After following this LC lifestyle (and Lynn)for over a year and a half I have also given up the scales. My weight has held steady at 135 since October….SO like you Lynn, I’m working on my exercise to strengthen and tone which is making a huge difference. I don’t have to see those scales as my clothes let me know how I’m doing! This lifestyle becomes a habit and honestly can change your life. I use to suffer from debilitating migraines (two or three a week) and had to take prescription medication for them. Now, I might have ONE a month and sometimes it goes away without me having to take anything! No more prescription meds for me at all! Several other issues have been taken care of by just following this way of eating. Weight loss is great but BEING HEALTHY and feeling great is amazing and SO worth it!!
I agree with you, Marti. I’ve seen so many AMAZING benefits to eating low carb, and it feels GREAT to be healthy!! π Definitely worth it.;)
Kudos for taking control of your health, and focusing on getting stronger & even healthier. Congrats on your success, and on seeing it all the way through! π *cheers*
Well I think you wrote this for me. Nothing lost this week. I am going to tweak a couple of things. I haven’t lost motivation so I am sticking it out. Thank you.
I’m glad to hear that, Amy. π You were on a good losing streak before this past week though, right? So it’s probably just a normal “hold” in your overall weight loss trend. Tweaking is always good though – simpler, healthier, etc. The less ingredients the better, and of course keeping it as low carb and as high fat as possible. π *cheers*
Reply #2 Lynn… I have been dieting since June 21because recently I gained 11 lbs. counting calories and proteins only, and nothing was changing. No weight loss. Well, on July 6, somehow I ran across your name in a website on carbohydrates….learned about the importance of carbs and net carbs in relation to fats and proteins and calories, and because following the low carb way reducing to 20 carbs daily. Weighed on July 12th, down 3 lbs. Wow! But, now after seeing your daily menu and all the awesome things you are eating I don’t seem to get it. The “it” of eating such a wide variety of foods and still come in at 15 carbs. I’m struggling staying at 20, and most days I go over by one or 2. And, I’m so bored eating the same thing EVERY SINGLE DAY…veggies and roasted chicken. We eat no breads, starchy begs, no rices, I even had to put down my beloved daily oatmeal and I’m on w that. But, I’m starving for some sweets, and every veg has 1 or 2 carbs, every popsicle, all the easy things I like. I am terrified I’m gonna have a panic attack and eat sthg. that’s not good for me after all my hard work. I exercise 2 hours daily and should be able to eat a tablespoon of p butter and some nuts, but I’m scared. And, when I did eat them…like in my earlier response I overdid it. I love love pecans and see u eat them on the daily. I’m scared I won’t put them Down. All veg salads at subway are carb heavy. The meats are salty that swells my legs and ankles. I’m on a low sodium d eat plan w doc bc I am allergic to BP meds, they swell me…so I have to exercise for life to keep swelling down. I also have GERDS..acid reflex thing…surgery end of October, so no carbonation, caffeine, chocolate, fatty heavy fatty foods, no thick meats ( get stuck in esophagus). So veggies and soft foods, but I’m craving sweets now. P butter got stuck the other nite, going to go look for powder p butter. But, I need help w a variety of foods. Any any suggestions of things I could eat that won’t eat up my carbs so quickly?
Hi Darlynn π
You’ll find that the longer you eat low carb, the less you’ll have some of those health issues. Being in ketosis is a state that has TONS of health benefits. π It’s a diuretic diet for example, so you’ll find the swelling improves. But because it’s a diuretic, eating low sodium could cause you to get headaches & leg cramps. Salt is actually GOOD on a keto diet. So if you do get those symptoms, chicken broth is a great drink that raises your sodium & electrolytes back up quickly.
I keep it really simple, as you can see from my daily food diaries here. The more simple your meals & snacks, the easier it is to track. It also makes meals easier too. π
Measure, Weigh, Track – and stick to those 20/70 macros super tight. I promise you’ll see the MAGIC the keto diet does on your body within 7-10 days. π
Hi Lynn,
I started LCHF diet on March and had a blood test the day before starting.
I was able to put off 8 pounds so far and was feeling good and confident about the diet.
Last week I got another blood test to check if it was doing good and had a bad surprise. All my numbers went bad. Here they are:
a1c – march: 5.6 now: 5.7
glucose – march: 87 now:106
total cholesterol – march: 196 now: 289
HDL – march: 36 now: 52
LDL – march: 132 now: 215
triglicerides – march: 136 now: 106
I am very commited and sticking to the macros (<20 carbs and 70% fat), just had alcohol 3 times in this period (a couple of wine glasses). What can possibly be going wrong? Is it possible that I am not suited to this kind of diet? I am very disappointed, since I was enjoying this lifestyle a lot.
Thank you for your attention.
Hi JosΓ©,
Your triglycerides are actually lower, which is good – yes? I’m not a doctor, but I do know I’ve heard that numbers tend to spike and fluctuate at first, then normalize – so that’s something to research and also ask about in the low carb / keto groups.
How much weight would you ideally like to lose?
If you’re concerned, switch to healthier low carb options. I say that of course not knowing what you are eating now, but whole foods and super simple: salmon, avocado, eggs, tuna, pecans, etc.
My numbers are GREAT, but I’ve been at this longer – and I waited 6 months between getting my last panels done.
Thanks for your answer. I will try to stick to the diet for longer and then have a test in a few months. That’s a good idea to switch to better and healthier options. Is there a keto group you recommend?
Here are some ideas for healthy low carb foods (super foods) and healthy fats: http://www.travelinglowcarb.com/4393/healthy-fats-and-super-foods/
I have a group that is huge and quite diverse, so it’s a great place to ask those types of questions and get feedback from others – and also to get recipes & meal ideas. π It’s at http://www.90DayLowCarbChallenge.com the group stays open & active year round. I hope to see you there!
Thanks so much for the inspiration! I am coming back to low carb eating after flirting with it for over 20 years. I have done various low carb/carb conscious meal plans over the years…Carbohydrates Addict, South Beach, THM, etc. I’ve been reading lately about the affects a ketogenic diet can have on health beyond weight and fitness. I have a history of Alzheimer’s in my family, and as I age, I am more concerned about the possibility of suffering from it as my father did. So, I dove in full keto this past weekend, after almost a year on THM. Between August 2016 and July 2017, I lost about 15 lbs (it was 22, but February through June happened). Since Saturday, I am down almost 5 lbs. This combined with the possibility of being able to control/avoid major health issues through a keto diet, I am on board! I am filling my news feed with keto blogs to keep me pumped up on those days when I am feeling less than motivated! Thanks again for the encouragement!
Hi Jen π You’ll be SO happy you switched to a ketogenic low carb diet. There are TONS of health benefits, and it’s super easy to maintain long term. π
I look forward to your updates, and your participation here. We have a GREAT community of awesome people. Welcome!
I was wondering when you go off low carb why does the weight come back on so fast? I’ve gained back almost 30 lbs. and am also tired all the time. Its only been a few weeks. I’m having family issues and having trouble getting back on low carb.
Hi Lisa,
There are two reasons you gain weight back so fast. First, because a ketogenic low carb diet is a natural diuretic – so when you eat off plan you put back on a lot of water weight you just don’t carry when you’re eating low carb.
And second because sugar and starchy foods induce cravings, and you eat more, where a low carb diet is also a natural appetite suppressant – so you easily eat less.
Here’s the thing… when you’re stressed, upset, down, etc – feeling disgusted, unhappy with yourself, frumpy, plump, etc just adds to that problem. It makes you feel powerless all the way around. Instead of adding to the problems or the things you can’t control, it feels GOOD to have at least ONE thing you CAN control.
See: http://www.travelinglowcarb.com/10307/stress-depression-dieting/ I wrote that last year when I was going through a particularly hard time. I hope it helps you as much as it did me. π *hugs*
Thank you so much! I love reading your emails everyday. It’s really helping me.
Thanks
That really makes my day, Lisa π π It’s notes like yours that make all the work SO worth it!! *cheers*
I also read the article about emotional eating and yep that’s me, but your right now I feel even worse because my clothes don’t fit anymore…lol. I downloaded the PDF file and I’m gonna read it everyday for motivation. I do feel so much better when I eat clean. I’ve got to get back on track and stay there. You’ve also given me ideas about food choices it doesn’t always have to be meat for dinner, just protein. Anyway if I may one more thing. Isn’t it bad to go in and out of Ketosis?…healthwise I mean. I just feel like I’ve done it so much this past year I wonder what damage I’m doing to my organs.
Thanks again
I wondered the same thing Lisa, when I kept going on and off plan. But I’ve been consistent for so long now I’m not even tempted anymore.
I still go out of ketosis sometimes for other reasons, like medication for example. Anyway, I haven’t experienced any adverse side effects from that – and I’ve been at this over 6 years now.
But I do notice and realize it’s definitely NOT good for me to bounce back and forth. It’s miserable. And my doctor said something about it being too hard on my body – but I haven’t researched any known side effects…
Well it’s good to know I’m not the only one. I guess something new is always a struggle at first. I feel empowered now, thank you for your kind words and wisdom.
I can do this!!