My scales FINALLY moved! And they moved by almost 2 full pounds, which means I’ve lost 4 pounds in the last 13 days. That’s GREAT for me considering I usually lose less than a pound a week. 🙂
I mentioned yesterday I hadn’t slept well the night before. I ended up taking a 2 hour nap and woke up almost a pound lighter. I had a GREAT sleep last night – and woke up ANOTHER pound lighter!
Sleep really helps!
When the scales don’t move for DAYS ON END it can be really discouraging. It’s enough to make you want to eat waffles. 😛 It’s always just about the time you’re ready to throw in the towel, knowing you’re eating perfectly “on plan” and the scales won’t seem to budge – and you’re feeling totally discouraged – that the scales finally make that dip. It’s worth holding strong and waiting it out!
Unfortunately this is when most people either give up, or make drastic changes trying to FORCE the scale to move. That’s never a good idea. You want to eat healthy, eat super low carb, and watch your macros – for optimal ketogenic health. Let the scales move as they will, because they are fickle. It’s not worth affecting your health over. Especially when these “holds” and fluctuations with the scale are TOTALLY normal.
This is my weight loss progress over the last week, for example:
Notice the LONG straight line? The people that keep eating healthy through THAT, are the ones seeing great long-term success on a low carb diet. Yes, it messes with your head. Just learn to get over it. 🙂
I weigh every morning, first thing in the morning. That’s the ONLY time you should weigh yourself, by the way. Your weight will fluctuate 5 pounds or more throughout a single day, so don’t you dare step on the scales anytime after “first pee”!
In my next post we’ll take a look at “actual weight” – because there is SO much more to your body than the number on the scale…
Day 13 Low Carb Challenge Food Journal
Breakfast: 1/4 cup Daisy brand cottage cheese, 1/3 cup pecan halves, 1 medium sliced strawberry – all mixed up. So very delicious!!
Lunch: leftover baked chicken thighs (pulled off the bone) with leftover seared squash. I reheated the squash in the oven at 450° (on foil, to avoid more dirty dishes, lol). Otherwise it would have been “squish”. 🙂
These foods are so beautiful as-is that I only used salt, real butter & olive oil to cook & season. You can see how I cooked it here, including directions & photos.
For dinner I finished off the last two chicken thighs, just like above except chicken only. Nothing on the side.
Before that, I decided to get creative in the kitchen and test out a low carb recipe. It was a total fail. 😛 They were “Low Carb Cream Cheese Muffins” – and I mashed one up with with 1/3 cup of pecan halves in a bowl:
Not pretty – but that was actually pretty tasty!
Here’s my entire MyFitnessPal Diary for the day:
The day totaled up to:
1798 calories, 23 net carbs, 75% fat / 20% protein
As a side note, I do not remember eating THREE of those low carb cheesecake muffins – but if I logged it, I obviously did. 😛
Tip: Log your foods as you go throughout the day so you always know where you stand as far as carbs and fat/protein ratios. That way you can easily plan out your meals and snacks for the rest of the day without any “surprises” when you log it all.
After losing 4 pounds, my weight is now 153.2. I am 5’5″ (with shoes on, lol). But like I said, there is SO much more to your weight than the number on the scales… so we’ll dive into that in the next post, and I’ll show you my “total body composition”!
I’m off to do my workout! *cheers*
Best,
Lynn Terry,
aka @LowCarbTraveler
p.s. Thoughts? Questions? Leave a comment. 🙂
I’d love to hear how YOUR low carb journey is going!





Yay for the scale moving!! π I thought the cheesecake muffins looked very beautiful, well you know before they had to come out of the muffin holders. I wanted to ask you how do you find out what your macros should be or are we all suppose to aiming for a 75% fat/ 20% protein?
Hi Nichole,
The 70/25/5 is a standard goal. I found that going 75-80% fat helped me break a weight loss stall, so I often do 75/20/5 as MY goal. But you do want to shoot for 70% of your daily calories in healthy fats – specifically because fat is your energy source. It’s what your body runs on for fuel when you’re eating around 20 net carbs a day (super low carb).
I use MyFitnessPal to track mine, and find it best to enter my foods/meals as I go throughout the day. I just keep an eye on carb count and ratios (percentages) – those are the only two things I watch: 20 net carbs max, at least 70% fat. Everything else I pretty much ignore.
Yes – 70/25/5 – that’s standard macros for a healthy ketogenic low carb diet – for everyone. π In case I wasn’t clear – I tend to ramble, lol. *cheers*
On the cheesecake muffins, I think buttering the pan would work A LOT better. They were definitely tasty. And I’ve since discovered you CAN find Philadelphia cream cheese that is 1 carb per ounce instead of 2 – so that would cut the carb count down too – and make them worth fixing again. π
I know exactly how you feel on the stall. In the past I’ve quit when I hit a one week stall. Going to take your advice this time and keep on keeping on.
Where are you finding Daisy Brand Cottage Cheese with only 55 calories for 1/2 C? I’ve looked everywhere.
Hi Michelle,
It’s 110 calories per serving (1/2 cup). I usually eat half that (1/4 cup) which is why mine says 55. π I love Daisy brand!!
Definitely power through the brief stalls. They are just your body adjusting. π