Low Carb Meals & Weight Loss Goals


I haven’t shared a food journal with you since Monday’s Low Carb Diary, but I’ve been eating super low carb all week. I’ll share photos with you in this post to give you some easy meal ideas.

Interestingly, this is the 8th day in a row that my scales have not moved.

It happens. There are a number of reasons you may not see the number on the scales change.

First because your weight won’t change daily but rather show a long-term downward trend as long as you are eating a healthy low carb ketogenic diet and tracking your macros properly.

You’ll also notice a brief “hold” or even slight fluctuations in your weight the week or two after any substantial weight loss. This is especially common when you first start eating low carb and lose a lot of weight in the first week or so – then for the next week or so you may see the scales “stall” on you. It’s just your body adjusting to the loss. The fix: Keep doing what’s obviously working. 🙂

My Weight Loss Goals

Now that I am closer to my goal weight (within 10-15 pounds, which are the most challenging!) my goals have changed. I no longer want to “lose weight”.

Instead, now my goals are to burn fat and build muscle.

I’ve gained almost a full pound (.9) in muscle mass since I started exercising recently. And I’m not doing hardcore workouts (yet!), I just got a lot more active and started exercising regularly – several times a week. I’ve gained almost half a pound of muscle mass in the last month alone! 🙂

Here is a screenshot of my Full Body Composition Analysis as of today:

Full Body Composition Analysis

I use a Body Fat Digital Scale for this analysis.

I’m not excited about the few pounds I put on last month, but I am excited about the muscle gain! A few pounds is negligible anyway, and it’ll come back off just fine.

There was a lot of stress and insomnia, which are both contributors to weight gain (or stalls). All of which is fortunately BEHIND me now. 🙂

There are also other factors at play with your weight when you first start working out or exercising. Mainly “muscle recovery” which includes inflammation and water weight, which is just a natural occurrence. And of course as you continue to work out, muscle gain. Which is an awesome thing!

Looking at it from a short-term perspective, it would be easy to get frustrated with a slight gain and an 8-day “stall”. But from the long-term perspective, I am VERY happy with my progress and super excited about my goals. 🙂

You know what’s funny? The first reaction to “scale discouragement” is to QUIT.

I don’t know why, but it’s the most common response. I’ve even experienced that thought process myself. It makes no sense though, lol. Quitting just means you’re going to gain all your weight back, and then some! If you keep going, you’ll at least maintain your weight, and eventually nature will kick in and you’ll continue losing.

It’s a weird response, to throw in the towel and eat unhealthy or give up over “a bad week”… when you’ve worked so hard and seen great results. 😛

When my scales mock ME, it makes me want to work that much harder to FORCE them to move. Let it motivate you, instead of discourage you! Here’s 4 points to check if you’re not losing weight, or if you’re not losing as quickly as you’d like.

My Low Carb Meals This Week

3 Fried Eggs & Grilled Tenderloin

Low Carb Breakfast Take-Out

Sausage & Fried Eggs

Zero Carb Meal

Hamburger Steak, Sautéed Mushrooms & Seared Squash

Easy Low Carb Meal

1/4 cup Daisy Brand cottage cheese, 1/3 cup pecans, 2 strawberries

Healthy Low Carb Breakfast

Pulled Pork Sandwich (no bun) with Green Beans & Dill Pickles

Low Carb Take-Out

A few of those meals I had more than once. The tenderloin & eggs take-out, I had twice this week. The hamburger steak with squash & mushrooms, I cooked plenty and had the leftovers for breakfast the next day. The pulled pork & green beans above, I ordered two plates of that take-out and ate the other one this morning. Easy!

I have FUN plans tonight, so stay tuned… I’ll tell you all about it. 🙂 *cheers*

Update: click here to read about it!

Lynn Terry,
aka @LowCarbTraveler


Free Ketogenic Diet Cookbook

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.


4 Responses to Low Carb Meals & Weight Loss Goals

  1. Joanne says:

    Hi Lynn. Thanks for all of your great encouraging posts. I have a couple of questions. First how tall are you. I weigh 5 pounds more than you and have the same scale. My visceral fat is 15. How can I reduce that? My muscle mass is only 47%. Is it just exercise that increased that?

    • Lynn Terry says:

      Hi Joanne,

      I am 5′ 4 1/2″ (or 5′ 5″ – with shoes on, lol). The best way to reduce visceral fat is to eat a ketogenic low carb diet. See: http://www.travelinglowcarb.com/7006/macronutrients/

      You’ll notice at that link ^ that I get plenty of protein, so that plus exercise is the best way to maintain and increase your muscle mass. I’ve eaten that way for years, so the only thing I’ve changed to start gaining muscle is exercise.

      It’s nice to see a number go UP on a scale – that actually makes you smile. 🙂

      • Joanne Mitchell says:

        Thanks Lynn. Did the Mudderella this weekend and my muscle mass increased to 48.8. Guess I will just keep at it. I have lost 37 pounds since doing this woe. Still want to lose more, but also want to work more on working out now. Thanks for all the great tips you give us.

      • Lynn Terry says:

        Very cool, Joanne! 🙂 Congrats on losing 37 pounds already. That’s a great achievement! I’m in the same boat: burn fat, build muscle. Good goals. 🙂 *cheers*

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