If youโre participating in the Fall Low Carb Challenge, itโs time for the 9-Week Weigh-In! ๐ You can leave a comment here if youโre not on Facebook, otherwise the Week Nine Weigh-In Thread is inside our private Facebook Group.
You can join the challenge anytime, so join in now to get a head start on the next challenge!;)
ย
I got my November Keto Krate box yesterday, and was excited to see some of my favorite low carb chocolates in it!
They are shipping this box next business day right now, until they run out. You can sign up here and use Promo Code FIVE2017 for a discount.
Weโve been discussing this monthโs box on Facebook and also in the Private Facebook Group โ if you want to join in on the Q&A there.
Iโll show you whatโs in it too (below) and also share my low carb meals and MyFitnessPal logs for the last three daysโฆ
The November Keto Krate Box:
If you got this box too, I would love to hear what youโve tried from it so far. The Coco Polo Bars and Chocorite Caramels are two of my favorites. ๐
ย
My Low Carb Meals on Saturday
In my last food diary I mentioned we made a low carb cheesecake, so I finished that off for breakfast on Saturday morning. ๐
It was especially good with ChocZero White Chocolate drizzled over the top!
Hereโs the recipe for that cheesecake โ it came in the September Keto Krate.
For lunch I decided to try this smoked sausage I picked up at the store. Itโs Oscar Mayer Selects Natural Roasted Tomatoes, Basil & Oregano โItalian Style Herbโ flavor:
It was VERY flavorful! I think it will make a great addition to low carb pasta, so Iโm going to try that out this week. ๐
I had it for lunch with two fried eggs, which were big jumbo farm fresh eggs. Those are SO rich and deliciousโฆ
My friend Carrie and I went to dinner that night, and met at the Gondola Pizza & Steakhouse โ a Greek/Italian place.
I had the Philadelphia Chicken with bacon instead of onions, so it was two grilled chicken breasts smothered with: sauteed mushrooms, mozzarella and crisp bacon slices.
Plus roasted veggies as my side, and ranch to dip my chicken in:
I only ate one of the chicken breasts (half the main entree) and most of the veggies โ except the carrots, I picked those out and brought them home for my great dane. ๐
I just realized I forgot to log the ranch dressing. ๐
My MyFitnessPal Food Diary for Saturday:
2000 calories, 22 net carbs, 77% fat, 89 grams of protein
My Low Carb Meals on Sunday
I didnโt have breakfast on Sunday until closer to lunch, so I just finished off my leftovers from the night before โ the other smothered chicken breast and what was left of the broccoli:
For lunch I made a bowl of โlow carb cerealโ with 30 grams of raw pecan halves, 1/4 cup of Daisy brand cottage cheese, and 2 servings (50 grams) of Chunky Musli mix:
Both of my first two meals were later in the day, so I just had a Double Chocolate Low Carb Cookie that night โ and warmed up, it tastes like a chewy fudgy brownie! ๐
My MyFitnessPal Food Diary for Sunday:
1480 calories, 15 net carbs, 73% fat, 77 grams of protein
My Low Carb Meals on Monday
Aaron brought me another flavor of Dโs Naturals No Cow Bars to try, and I liked this one A LOT better than the chocolate banana flavor I had last time. It was less chalky and much better.
I had one bar for breakfast with 30 grams of raw pecan halves, and the other bar later that day for a snack.
For lunch I had cheesy scrambled eggs with more of the Oscar Mayer smoked sausages. Those have such a great flavor to them!
I teach until 8pm on Monday nights, so Aaron brought me low carb take-out from Applebeeโs and we enjoyed a late dinner together.
I had the Bourbon Street Chicken & Shrimp with broccoli instead of potatoes. Itโs on the 2-for-$20 menu so we both got a side salad too, but I saved mine to eat for another meal.;)
I ate *most* of that, about 75% of it โ so Iโll have the leftover chicken on my leftover salad for dinner tonight. ๐
Oh, and I screwed up my MFP diary with my bar entries -lol:
My MyFitnessPal Food Diary for Monday:
How To Get Net Carbs In MyFitnessPal (Free!)
LCHF Macros: Simple Explanation & Illustration
Net Carbs: 21
Protein: 117 grams
Fat: 73% , Protein: 32%
Calories: 1717
ย
I had so much fun catching up with my friend Carrie this weekend. ๐ Weโve been friends since my senior year of high school, and we stayed up all night talking & brainstorming!
Our all-night discussions got me seriously inspired to get back to my hikes, tricep dips, career goals โ and even to rip the wallpaper out of my guest bath and totally redo it! ๐ lol
We also talked fashion ideas (she has serious skills in that department!) and sheโs going to come back and help me learn how to pair & accessorize, with all my awesome new (smaller!) dresses & heels. Yay!! I struggle with that SO much. ๐ ๐
There was a Real Good Pizza coupon in this monthโs Keto Krate box. Netrition just got those in, so they sent me some to review for you. They should be here any day now. I canโt wait to try them! Have you tried them yet??
Iโm off to put together a grilled chicken caesar salad out of my leftoversโฆ and enjoy a quiet night at home with Slim, my great dane.
And of course get in a set of Tricep Dips before the night runs out! ๐
How are things going with you?
I would love to hear any challenges your facing, favorite low carb foods or meals youโve discovered, any questions you have โ and just how youโre doing even!
Leave a comment & letโs chat.;)
Best,
Lynn Terry,
aka @LowCarbTraveler
ย
ย
Discount Code: LOWCARBTRAVELER
ย
How would you modify this diet if you were interested in losing more weight instead of just maintaining. I have about 40 pounds to lose and I would like to do with the low-carb way. I am older than you so Iโm not quite as active as you are so I know that my intake would have to be way less than yours Thanks for any help that you can give me
Great question Phlis ๐
I am not in maintenance myself, so what I do is exactly what I would recommend to anyone of any age to lose weight: 20 net carbs max, 70% fat minimum.
I lost all of my weight so far just eating low carb. I started exercising last year to build lean muscle weight and tone up, but Iโve been pretty inactive lately myself.
There are women in my group in their 60โs and 70โs using these same numbers and having great results. I am 44 years old myself, and post hysterectomy. Itโs the standard ketogenic low carb diet (low carb / high fat).
p.s. I have a Getting Started Checklist here: http://www.travelinglowcarb.com/start-low-carb-diet/ ๐
Hi Lynn, Iโm a couple months in and doing pretty well, but what foods would you suggest when I have a lot of calories and fat left but Iโm topped out on carbs? Would it be ok to eat a burger pattie, etc. late in the day? I struggle to get veggies in and am usually low on potassium. Also, what are your thoughts on intermittent fasting? Thanks!
Hi Shelly,
Sure, a burger patty or any good fatty meat โ grilled salmon even โ would be ideal. You could even have bacon & eggs (breakfast for dinner). ๐
Avocado and salmon are good low carb sources for potassium. Theyโre also high in healthy fats too, which is a plus!
Spinach & mushrooms are also good low carb foods for potassium. If youโre meeting your limit of 20 net carbs/day but not getting enough veggies into your diet, what are you eating usually?
Hi, I am going to try the low carb diet. What kinds of things would you suggest that I eat in the first two weeks?
Hi Megan ๐ Welcome!
Itโs best to keep it simple: meat & greens + healthy fats. You want to do 20 net carbs per day max , and at least 70% in healthy fats.
Atkins has a great food list you can use to get started here: https://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods