My weight continues to drop! I woke up weighing 151 pounds this morning, which is just over a pound away from my goal of getting back into the 140’s for the first time in almost 5 years. 🙂
My body has been responding very well lately (which isn’t always the case!), so now it’s just a matter of keeping my head straight. That’s where the real battle is 😛 lol.
I’ve been fighting the urge to derail myself all week, but I head out for my next trip on Saturday… and I am DETERMINED to be out of the 150’s before I leave! It helps (a lot) to have a short term goal, or a solid reason to stay on track.
My numbers were a little high yesterday: 28 net carbs, and just over 1900 calories. You can see all of my Low Carb Food Journals here (free). Here’s what I ate yesterday…
Tuesday’s Low Carb Meals
Breakfast was 1/2 cup Daisy Brand cottage cheese, 1/4 cup crushed pecans, 3 plump blackberries, 3 diced strawberries, and a Peanut Butter Granola Atkins bar (chopped up) for a total of 12 net carbs. (I was hungry! lol)
My breakfast was super early, so I grabbed an early lunch while I was out running errands: the Low Carb Breakfast Bowl from Hardee’s (it’s on the menu).
^ This is NOT my favorite low carb fast food, but it was convenient – and I was in a hurry. I find it to be too salty for my taste, and it tastes like “fake food” to me, but it’ll do in a pinch. 😉
For dinner I made a very simple Tuna Salad (tuna, mayo, mustard, relish) and added 1/8 cup of dry roasted sunflower seeds to it – just for a little crunch & flavor.
I make it a point to measure out my portions. Sunflower seeds are typically 4-5 net carbs per 1/4 cup, so those can add up on you fast! I went for half a serving (1/8 cup) for only 2 net carbs.
I drank 24 ounces of water yesterday, had one Atkins bar as a snack, and drank 8 coffees. Here’s how my meals & macros worked out in MyFitnessPal for the day:
I had a rough day yesterday so I’m pleased with myself for staying on track – even if my numbers were a little higher than usual.
Someone asked last night if I ever get bored with my low carb meals, given I tend to eat the same thing a lot. The answer: Yes. I’m in ketosis so I don’t really have much of an appetite or any real cravings, so it doesn’t bother me that much. But yes, I’m really looking forward to my trip next week – and all the beautiful low carb foods to enjoy along the way! 🙂
You’ll notice there was NO green on my plate yesterday. I realize that. There was also NO cooking involved in yesterday’s low carb meals. 😛 It’s been a busy week at work, and getting ready for the trip, so I’m just eating simple & easy as I get through the busy days…
Best,
Lynn Terry,
aka @LowCarbTraveler
Neeli says
These posts are very inspiring. I have not been losing, even with sticking with the plan, so every time I see these posts it motivates me to stay on track. Thanks, Lynn!
Lynn Terry says
Thank you Neeli – I’m really glad to hear that! π
Do you know why you’re not losing? Check these 4 points, and let me know how I can help: http://www.travelinglowcarb.com/5093/not-losing-weight-eating-low-carb/
Naomi says
Hi Lynn
Nice job on losing more π I’m a newbie starting off and my husband is doing it with me. I am doing protein shakes in the AM for breakfast because I have very little time and need something to grab and go, I didn’t used to eat in the AM and I’m assuming that’s worse.
Also, I was reading PB and nut butter labels at the store and they all seemed so high? But so many recipes or deserts that’s are low carb seem to use them? So is PB or an alternative ok or no? I’d like to dip celery in it for an afternoon snack or something but right haven’t.
Any insight?
Thanks,
Naomi
Becky says
I am having the same questions with peanut butter
Lynn Terry says
Hi Naomi & Becky π
Peanut Butter – I use Peter Pan Natural Creamy – is usually about 4 net carbs per 2 TBSP. You can compare labels to find the lowest. Here’s an illustration using Peanut Butter labels: http://www.travelinglowcarb.com/230/how-to-figure-out-net-carbs/
I often cut my peanut butter half and half with coconut oil to cut the carb count down – and call it “fudge” π See: http://www.travelinglowcarb.com/6247/low-carb-peanut-butter-fudge/ It’s delicious!
Lynn Terry says
Naomi – Protein shakes can add up on you too, and may stall your weight loss. You’ll have to track and see. I prefer something like 1/2 cup of pecan halves and 1/2 to one ounce of real cheese (off the block) as a quick grab on my way out the door. π
Becky says
I just wanted to share with you all a super delicious meal I made last night and when I plugged my totals into Calorie Counter, it only had 4 carbs! Its very simple but so tasty.. I bought 6 white chicken breasts and seasoned them and baked them in the oven for an hour. Meanwhile, I fried up bacon and when the chicken was done, I pulled it out of the oven and put bacon on top of the chicken and then laid 2 pieces of provolone cheese on top and popped in back in the oven until the cheese was melted.. Served with green beans and it was absolutely wonderful! I wish I could attach a picture to show you all.. it would make you hungry!
Lynn Terry says
Yum, Becky – that sounds delicious! π
Carly says
8 cups of coffee?! & only 24 ounces of water? Coffee can not be considered water when it’s caffeinated. The more caffeine we drink, the more water we need. I think everyone should drink at least the recommended 64 ounces if not more. I guarantee if you upped the water & cut down on the coffee the weight would really start falling off. Just saying!
Lynn Terry says
I totally agree with you, Carly. π Long time readers already know my battle with the coffee, and that it’s an issue for me. I’ve been getting 48-64 ounces of water most days, but some days I don’t. That said, I do try to eat foods high in water content, which also counts. I have a list of those here for anyone interested: http://www.travelinglowcarb.com/4884/how-much-water-should-i-drink/
Anyway, yes – 64 ounces is ideal. I document the coffee because it has carbs (with my sugar free creamer) and also as a point of accountability as I’m working toward less coffee and more water. π
Tonya says
Lynn,
I keep trying to restart a low carb diet but I suffer from constipation each time. I have tried many of the remedies suggested on the boards but no success so never make it past two weeks. Is this something that will change over time? I don’t remember having this problem last time? Also, my cholesterol and triglycerides went sky high last time- up to 564 and 235 respectively. Are there any adjustments such as eliminating eggs that might prevent this? I ended up water fasting and starting a vegan diet to reduce my cholesterol but ended up with a binge eating disorder. So, I regained 150 lbs:-(
Lynn Terry says
I’m so sorry to hear that, Tonya. π Ack!
I have the opposite problem. My system works great eating LCHF (low carb high fat), and I get stopped up eating carbs. Go figure! When you did eat low carb did you get at least 70% of your calories from healthy fats?
I find it helps too if you stick to “real foods” – processed foods, like the bars etc, can definitely cause that. For healthy fats I use: pecans, walnuts, avocado, salmon, chicken thighs instead of breasts, etc.
Water helps too, and less cheese.
It’s odd for your cholesterol to go higher eating a ketogenic low carb diet. Consistently, I should say – because if you go on and off that could definitely be an issue (adding in carbs after high fat, and back and forth). I have heard of people seeing numbers go high to start but then leveling off. I think it takes some time for it to pan out.
Joni says
Naomi – Lynn often talks about walnuts and pecans being the best nuts you can eat – yes, the carbs add up, but this is the good fat you have to get to lose. And peanut butter is okay to eat too…in moderation…and some brands have less carbs than other. I have to say I use my peanut butter in the fat bombs pretty exclusively since I could easily see myself going crazy if I eat it plain. Key thing is tracking!!! I was very successful last year with this WOE (way of eating) and am back on track after a short derailment. For me it’s all about the simplification and Lynn is right..you truly do lose your cravings….
Naomi says
Thanks Joni- there’s so much talk about staying under 20 but the PB and nuts are so high! I did snack on almonds today! Yum! I did low carb a few years back and lost a lot but I was so strict mainly ate chicken, cheese and eggs. This time my is joining in and I know they won’t last on only a few things so I need more options to keep everyone on track and on board! Thanks for replying
Lynn Terry says
Pecans and Walnuts are the lowest carb / highest fat of the nut family – with pecans being lowest, and walnuts pulling a close second. π Remember to subtract the fiber for Net Carbs! Almonds are a lot higher, so they add up on you fast. And the higher fat nuts, like pecans, are more filling – so you eat less.
There are TONS of low carb food options to keep you satisfied with variety. π
Yoko Martinez says
I’m so glad I found your website, I love reading your updates. I have a question, do you worry about the calories at all? I know its not a big deal to have around 1800 if your eating around 20 carbs, but is there a limit?
Keep up the great work =)
Yoko
Lynn Terry says
Thank you Yoko π
I don’t worry about calories. I do notice them, as part of my overall tracking. Interestingly on my higher calorie days (close to 2,000) I see myself losing.
There is a science to the way the low carb diet works, so it’s not about “calories in / calories burned” math. And you also cannot “burn off carbs” – so it’s totally different than traditional diets. The science is pretty interesting actually. Check out: http://www.travelinglowcarb.com/4606/lchf-diet-explained/ π
Yoko says
Thank you Lynn, I will check it out now π
Georgiana says
Hi Lynn I also like your post. I do have few questions regarding the two hour discussion of dounuts if u gave in and ate one would u have gained a lot of weight? Do u ever allow a cheat meal. I have done so many different diets but now I am focused on low carb and trying to change my eating habits. I learn a lot from you, thanks for sharing. Can u also post again how to change fitness pal? The way you have yours? One more thing how much exercise do u do a day ??
Lynn Terry says
Hi Georgiana π
For me, yes. A single donut probably would not have derailed me, but I know me – a single donut doesn’t happen. π And once I go off the deep end, well – things really unravel lol.
But yes, if I just ate ONE off plan meal (or food), it takes me at least a week to get back to whatever weight I was before that. So not worth it! I gain much faster than I lose, lol.
I do sometimes decide to have an off plan meal. In the past I really struggled with binges, but I’m working now on more controlled decisions. This case – was not one of those moments. π lol.
Here’s the link for the MyFitnessPal setup instructions: http://www.travelinglowcarb.com/4448/myfitnesspal-hack/
I have just started exercising, and it’s not a lot. My goal this year is to get into a really big fitness kick! That’s not for weight loss though, just for toning.
Patty Bracy says
Lynn,
I was looking at your MFP food diaries and wondering if you ever count butter or oil used? I have gone back and forth with it. What do you recommend? I try to include fats as they are important. I’m just never sure if I’m supposed to count them or not. Thanks as always you are such an inspiration! Sorry to hear you are having a stressful week!
Blessings,
Patty