Low Carb Meals, Weight Loss & Keto Waffles? (Lynn Says No…)


Keto SnacksHappy Friday! 🙂

It’s been awhile since I’ve shared a Daily Food Diary post with you, so I thought I would share what I ate yesterday…

I also have some FUN updates for you, including a FUN motivational video you’ll LOVE 🙂 lol about “Getting Back on Track!” So that’s below too.;)

First though, remember in my last post how I said my weight hasn’t budged lately, and how what you weigh can be SO misleading (with my before/after photos at the same weight)?

The next morning I woke up FINALLY back in the 130’s. 🙂

Low Carb Weight Loss Success
Those are my “happy toes” – like “jazz fingers” lol

YAY! 🙂 🙂 That also means the Know Foods I’ve been reviewing are NOT stalling my weight loss. 🙂 It feels SO good to be back to losing! Being so close to goal weight, I tend to go through LONG periods of only slight fluctuations on the scale. 🙄

Speaking of Know Foods, I finally shared my cookies with Aaron. 🙂 I told him they were called “NO cookies” (as in: no, you cannot have one, they’re mine!) haha. 😛

I only had a few bites of mine Wednesday night, but he devoured his and LOVED it. He said it tastes like a thick fudgy brownie. 🙂 I’m talking about the Low Carb Double Chocolate Chip Cookies by Know Foods:

Know Cookies: Gluten Free, Keto Friendly, Low Carb Cookies with great LCHF macros - NON Gmo, all natural, made with super foods!

I had the rest of mine for breakfast on Thursday morning…

I weighed what was left (exactly 3/4) and logged it as .75 of a cookie in MyFitnessPal – along with half a cup (60 grams) of pecan halves.

That made for an easy & delicious LCHF breakfast at my desk! 😉

Note: There’s a BOGO special on the low carb waffles today, but I have a lengthy opinion on those so I included that below – be sure to read it before you decide to order anything from KNOW because I also have a coupon code.;)

I also didn’t finish all of my dinner the night before, which was take-out from a local place. I got a hamburger steak with roasted veggies:

Low Carb Take-Out: Hamburger Steak with Roasted Veggies

I got a caesar side salad with no croutons too, and ranch dressing:

Low Carb Restaurant Sides

I finished what was left of that (not a lot) for lunch yesterday while taking a break out on the back deck – enjoying our beautiful Tennessee weather! 🙂

For dinner I had my favorite healthy “low carb cereal” – 1/2 cup pecan pieces, 1/4 cup Daisy Brand cottage cheese and 4 small diced strawberries.

It comes to 5 net carbs and 85% healthy fat.

Gluten Free, LCHF, Keto Friendly Low Carb Cereal

I got hungry again late last night, so I made a plate of cheesy eggs. 🙂

3 eggs scrambled in real butter with colby jack cheese:

Cheesy Scrambled Eggs

Here’s my MyFitnessPal Food Diary for Thursday:

MyFitnessPal Low Carb Food Diary with Net Carbs Calculated

How To Get Net Carbs in MyFitnessPal

Low Carb High Fat Macros Explained

I had 2161 calories, 20 net carbs, 35 total carbs, 89 grams of protein, 79% fat and 17% protein yesterday.

LCHF Keto Macros


Here’s that Motivational “Get Back on Track!” Video I promised you…

Watch & Enjoy! 🙂


KNOW Foods Low Carb, Gluten Free Waffles are BOGO (Today Only!)

BOGO = Buy One Get One Free, and all you have to do is add 2 packages of the low carb waffles to your cart and one will be free – no promo code needed. 🙂

That said, I shared a lengthy description of the waffles & pro/con explanation on Facebook this morning. I also embedded it below, but if you’re reading this by email it may not show up below. Anyway…

The short story is: I prefer the Low Carb Cookies to the LC Waffles. 🙂 Except the lemon – nobody likes the lemon cookies! The chocolate chip cookies are HUGE so if you eat them as cookies, cut them in fours. I eat them as a meal replacement. They’re great for breakfast, or anytime you’re on the go.;)

The waffles are buy-one-get-one-free today, so you just have to add 2 to your cart and one will be free. But I recommend the cookies (chocolate chip & double chocolate) and the wraps & bars are great too. Use promo code IKNOWBETTER to get 20% off and free shipping on orders of $50 or more. That’s a GREAT deal. 😉

Gluten Free, Low Carb, Keto Friendly Waffles from KNOW Foods


I am REALLY excited about the introduction of the Allulose sweetener into keto friendly foods that are low carb and don’t spike blood sugar or cause weight loss stalls.

Seeing my own weight go down while reviewing the KNOW Foods products totally excited me! 🙂 But it’s SO nice just to have sweets that do NOT have sugar alcohols, or a horrible aftertaste or weird tongue-tingling effect. ♥

Yes my calories were high yesterday…

Some days they are low, in the 1200-1500 range. Other days they are over 2,000. It doesn’t seem to make a difference for me, as long as my macros are right (20 net carbs max, 70% fat minimum). That and staying consistent (no matter what) is what keeps me moving in the right direction – even if slowly. 😉

How are things going for you?

Check in and share an update!

And of course let me know any questions you have…

Lynn Terry,
aka @LowCarbTraveler



instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb


Netrition – The Internet’s Premier Nutrition Superstore!


Low Carb Snack Box


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
This entry was posted in Low Carb Daily Journals. Bookmark the permalink.


8 Responses to Low Carb Meals, Weight Loss & Keto Waffles? (Lynn Says No…)

  1. Mt. Pleasant Don says:

    I this week, left my 24 carb goal after about 3 months, I am now on a goal (self set) of 56 carbs. My total weight loss for the year is over 75 lbs. I want to maintain my weight loss but do not want to lose the benefits of the Keto diet. I see you are still on the 20 carb goal, at this point I have not got to the 56 carb limit but am working up in that direction. Am I approaching the maintenance and slower weight loss in a realistic manner? I don’t find discussion about the duration of Keto dieting, and proper steps to add carbs back into the diet. I have seen discussion that 60 to 80 carbs per day will remove weight for most people and that you should not exceed 100 carbs a day. I have been diagnosed pre- diabetic and have a string of several years A1C in the 6.0 area.

    • Lynn Terry says:

      Hi Don,

      I am not yet in maintenance mode, but I prefer to stay in ketosis and plan to continue a ketogenic low carb diet for life as it keeps me out of chronic pain.

      Atkins recommend adding back in 10 carbs per week until you find your “sweet spot” – or what works for you. Obviously that would be healthy carbs: more green vegetables and berries for example.

      With your diagnosis you’ll want to keep a close eye on that, in addition to how any changes affect your weight, of course.

  2. Pat Thomas says:

    Dear Lynn your blog has been one of the main reason for me hanging onto low carb lifestyle. Keep up the good work!!!

    • Lynn Terry says:

      That really makes my day, Pat 🙂 Thank you! I’m SO glad to hear it helps keep you on track. I’ve been so crazy busy lately I haven’t had a chance to share my food diaries, so hopefully I can get back to that now that things are settling down a bit. 😉 *cheers*

  3. Liz says:

    After loving the KNOW cookies, I was interested in trying the KNOW cake mix. Hate to say it, but I am not a fan. I will stick with the cookies!

  4. Wendy Carter says:

    Hello all,

    So I weighted myself and I have not lost anymore or gained anymore, so that is a plus. But I feel that I have hit a plateau. Any suggestions please… Thank you..

  5. Maryana says:

    Wow Lynn this is just what I needed.. I have low carbed in the past..The first time I lost 70 pounds and kept it off about 3 years..Then I gained all that back plus 10 more pounds..So I went low carb again and it was harder than the first time and took longer but I did lose 80 pounds.I kept that off for a little over 2 years. So here we are again. I’ve gained it back again and have tried numerous times to low carb with unsuccessful attempts. The last time I only lost 9 pounds in 4 months. I was really strict,I never went over 15-20 carbs. I mean never and also kept my fat macros up. Those 9 pounds fluctuated daily. I almost threw my scale away.The scale can set your mood for the day. I would feel depressed,frustrated,and sad. I was trying so hard…Well after reading everyones comments on your blog about not letting the scale define and all weight is not created equal. I became really encouraged. I became committed and motivated. Thank you and everyone who comments because I read them all and it helps so much

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