Day 12- Back on Track

I had some blips yesterday. Nothing major, but I did have a little dessert at the luncheon I went to with friends. The best thing about this diet is it makes you more aware of what you are eating and the choices you are making. I definitely feel more full for longer and I am not getting those cravings like I used to. I still miss my red wine, though!

BREAKFAST
Green tea
1 boiled egg
3 turkey breakfast sausages

LUNCH
Burger with cheese, sautéed onions & 1/2 avocado
lettuce cup

DINNER
Cheddar cheese slices
Vodka and seltzer

SNACKS
hand full of unsalted nuts

Exercise- None

Day 11- Getting Body Personal

I don't want to get too personal but when you are on a diet it is all about digestion and my digestive system has conked out. I haven't had a bowel movement in three days since I started green tea, so I am having a cup of coffee this morning.

Weight Update: 148 lbs.
3 lbs loss-- I wish it was more!

I am also about to get my period so I think I am holding water weight. I watched a video with this really cute couple and the woman said that weight on women is difficult to show in the scale. Check out their You Tube channel KetoConnect. You will see it and feel it more on your own body and by measurements. Maybe I will do my measurements today, even though I'm 11 days in.

BREAKFAST
Coffee with 1% milk (It's all I had in the refrig.)

LUNCH with Friends
Chicken Bacon Avocado Salad

DINNER
Small taco salad
ground turkey, cheese, green salsa & sour cream

SNACKS
1/4 scoop of mint chocolate chip ice cream
1/2 oatmeal choc chip cookie

Exercise: Zumba - 1 hour

Day 10- Getting into the Groove

BREAKFAST
Green tea

LUNCH at 11:00 a.m.
Cream cheese and egg pancakes
Recipe- Blend-4 eggs, 4 oz cream cheese, pinch of salt, splash of vanilla
Turkey breakfast sausages (3)
Raspberry and blackberry spread- homemade-- no sugar



LUNCH TOTALS:
418 calories/ 10 carbs/31 fat/26 protein

DINNER before 7:00 p.m.
avocado with chicken salad
464/13/38/18

SNACKS
1/2 cup of unsalted nuts


Exercise: bike ride

My son gets to eat REAL crepes  for breakfast-- 11 crepes with Nutella, strawberries, & whipped cream. Oh! to be young again and eat whatever you want!

Day 9 - Green Tea and 8 Hours to Eat

Eating only two meals easily cuts down on calories. Who knew? I am drinking my green tea instead of coffee this morning and I have my morning planned so that I am out of the house so I don't eat until 11 a.m. I am hoping these changes will make a change on the scale. It's so frustrating. I have been down in the dumps a little but I am hoping that I will be rewarded for my hard work.

BREAKFAST
Green tea

LUNCH
Chile Lime Chicken Burger cut up sautéed in coconut oil with kale and snow peas
2 broccoli slaw crispy cheese bites
LUNCH TOTALS: 371 calories/ 12 carbs/ 25 fat/ 25 protein


DINNER
Rotisserie chicken
Arugula and brussels sprouts salad with crumbled blue cheese and balsamic dressing
Kale with butter
DINNER TOTALS: 471 calories/ 18 carbs/ 21 fat/ 52 protein

SNACKS
handful of unsalted nuts
2 celery stalks with all natural peanut butter
unsweetened tea with lemon
Snack Totals: 373 calories/ 14 carbs/ 30 fat / 12 protein

DAILY TOTALS
1215 calories/ 44 carbs/ 81 fat/ 89 protein

I don't know how to cut down my carbs without eating vegetables!


Exercise- Spinning class- 40 mins.

Day 8- Making a Few Tweaks

I don't think I have lost any weight. I know I have cheated a few times here and there but I haven't eaten hardly any sugar or carbs. What am I doing wrong? I am still confused by this Macros deal with 60/35/5 ratio. I don't understand how to get only 1400 calories and at the same time get 98 grams of fat! How do you do that? I find the food tracker apps to be annoying and take way too much time. I tried it but each time I eat I don't want to look up my food bit by bit. Overall, I do feel better. I feel and look less bloated and my clothes fit me better. I've decided to switch from coffee with half and half to green tea that way I am taking in less calories and less dairy. I am also going to try intermittent fasting, which is where you fast for 16 hours of the day and eat only in an 8 hour time frame.

MY MACROS:
1400 calories
20 g carbs
98 g fat
120 g protein

BREAKFAST
Coffee with half and half (Enjoy it! This is the last day of coffee!)
No breakfast- waiting until my eating window which will be 11 a.m. to 7 p.m.

LUNCH
2 eggs- 2 pats of butter
spinach
cheddar cheese
4 turkey sausage links
glass of water
LUNCH TOTALS: 601 calories/ 8 carbs/ 48 fat/ 33 protein

DINNER
Salad- shaved brussels sprouts & arugula with crumbled blue cheese & Balsamic vinaigrette
Snow peas with coconut oil, ginger & a dash of soy sauce
Pork tenderloin- dry rub & grilled
DINNER TOTALS: 489 calories/ 17 carbs/ 33 fat/ 34 protein

Snacks
Unsalted nuts
 4 strawberries

DAILY TOTALS: 1266 calories/ 36 carbs/ 95 fat/ 72 protein
So as you can see I was over by 16 G for carbs. I am not sure how to reduce my carbs even more. Overall, I did a pretty good job.

Exercise- 40 minute Zumba class- 394 calories burned

Day 7 Eating Less

I am feeling bloated and fat today... a little down in the dumps. I am snapping at my dog and my kids. I don't know if it's PMS or LCHF??


BREAKFAST
1 avocado
coffee with half and half

LUNCH
bowl of sautéed yellow squash with parmesan cheese

DINNER
Blackened Mahi Mahi with salsa verde
greens with blue cheese dresssing
4 broccoli slaw crispy cheesy bites (made from Thursday)
1 Bad Seed hard cider (0 grams of sugar)

SNACKS-- None

Exercise- None

Day 6 - Is this right?

I feel like I am doing this wrong because I am eating too many fattening foods like cheese! Cheese, cheese and more cheese. Is that ok? One tip: Definitely grate you own cheese. Do a whole block and store it in the refrig.

BREAKFAST
Omelet with ham, spinach and cheddar cheese

LUNCH
Grilled Chicked Salad

My Keto Pizza with ham...Looks good tasted ok.

DINNER
Keto Pizza - really it's just another omelet- not impressed!


Snacks: Nuts and Cheese

Exercise: Zumba class - I love Zumba! It just makes me happy!

Day 5- I Cheated!

I am sorry to say that I cheated last night. I had no more willpower and I gave in to temptation. Shame on me! I punished myself by going to a Spin class this morning, so hopefully I burned those unwanted calories. I had some dark russet potato chips and a small glass of whole milk. They were in the house from our beach week and I just wanted something crunchy and so I cheated. Today is a new day and I am back on track. We always have to give ourselves a break. As long as we reflect and do better, we can learn from our mistakes.

BREAKFAST
2 boiled eggs
1 small avocado sliced







LUNCH
Salad with Broiled chicken, crumbled blue cheese, cukes, kale, arugula, broccoli slaw, and balsamic vinaigrette

DINNER- out to eat with my boys!
Honeygrow Cobb Salad

SNACKS
NEW RECIPE - Broccoli Slaw Cheesy Bites-- I got the idea from this recipe for Crispy Cauliflower & Cheese Bites-- Super easy but here is my take on it.

1 package broccoli slaw
1 egg
Salt & pepper
2 jalapeños- seeded and chopped fine
chopped basil- 5-6 leaves

mixture of mozzarella and cheddar
Spray muffin tins with coconut oil
Bake

They came out pretty good. I dipped them in sour cream. I wish they were crunchier!

Exercise: 45 min. Spin class-- 450 calories burned- My legs feel like jello! They looked like jello while I was pedaling the bike too that's why I am on this diet.

Day 4- Will Power is Declining!

I am hungrier today and I really want junk food. I'm now eating a handful of nuts and about to go walk the dog so that I am not in the house. I did the same thing last night when I wanted to eat I got on my bike and went down to my vegetable garden.

BREAKFAST
Omelet- same as yesterday, but I added sliced avocado on top

LUNCH- Leftovers
Mexican Cauliflower Rice
Chicken breast

DINNER
Chili Lime Chicken Burger from Trader Joe's - One of my favorites - with Cheddar cheese

More cauliflower rice
Sliced avocado

SNACKS
handful of nuts
sliced cucumbers and blue cheese dressing

Exercise: rest day- just dog walks and leisurely bike ride.

Confession: I had two hard ciders. Bad Seed, my favorite cider, ever with zero grams of sugar, but I know that alcohol upsets the balance, but it tasted oh so good!

Day 3- Staying Strong!

Woke up only after seven hours of sleep. My friends who have been doing Keto told me you need less sleep. I remember feeling this same way when I did the Atkins Diet years ago.  Feeling strong and ready to go to the gym for Zumba.

BREAKFAST
2 cups of coffee with half & half
Omelet- 2 eggs, spinach, ham, cheese (no milk)
VERY FULL!

My omelet

LUNCH- Same lunch as yesterday- still yummy

DINNER
Roasted chicken- jerk seasoning
Riced cauliflower- Mexican style with chili powder, cumin, parsley, green hot sauce, cilantro, chicken stock, butter, and a little coconut oil
Raw yellow peppers & snow peas

SNACKS- Hand full of unsalted mixed nuts, afternoon coffee, small avocado w/ salt

Exercise- Zumba - 1 hour about 500 calories burned

Thoughts for today: Best way to get out of a funky mood is to exercise. I was feeling stressed, went to Zumba and felt 100% better!

Day 2- Feeling Good!

It's day 2 and I am still feeling positive. I had no headaches or Carb Flu as they call it.


BREAKFAST
2 cups of coffee with full fat half & half

Romanesco

1 egg scrambled no milk, mixed with romanesco, broccoli, cheese, and 1 turkey sausage

LUNCH
Egg Roll in a Bowl- Crack Slaw-- Can't wait to try!
Leftover squash & zucchini saute

Crack Slaw

It is SOOOO Good!

DINNER
We are going out to dinner. It's my first dinner out. We are going to a Latin restaurant, so I'm hoping for some pork and a salad.

SNACKS
Uncured Genoa salami and whole milk mozzarella Roll Ups (I have this thing about nitrites- they are in all processed meats and they are really bad for you. Check out this article and you will start looking more carefully at packages, too.)

EXERCISE: 40 min. bike ride- about 350 calories

Thoughts about the day: I felt hungrier today and craved something sweet after lunch probably because lunch was salty. I also figured out that afternoon coffee somewhat satisfies that craving.

First Day of LCHF Diet - It's GO time!

I am beginning the LCHF (Keto) diet today. I am already overwhelmed but have found after 2 hours of research a good website thanks to my cousin, Sue, called Diet Doctor. He has two week challenge with easy recipes and shopping lists. I know women usually do not divulge their weight but I want to stay true to myself. I am 5' 6 1/2" and I weigh,  drumroll........151 lbs.

My food intake:
BREAKFAST
2 cups of coffee with half & half- full fat
2 fried eggs in 1/8 tbs of coconut oil and a swirl of olive oil
1 handful shredded cheddar cheese
1/2 avocado

LUNCH-- in the car on the way to the movies
1 broiled, cold chicken breast from Acme- shared with sons-- ate with our fingers
1/4 bag of snow peas just purchased from trader Joe's


DINNER
Salad-broccoli slaw, arugula, brussel sprouts, cucumbers, crumbles blue cheese, vinaigrette dressing
Flank Steak- grilled
Yellow squash & Zucchini with butter and coconut oil, chicken stock, parmesan cheese

SNACKS
Mozzarella crisps with sliced jalapeno -- made in 400 degree oven- YUMMY & filling


MEAL Prep for a few days of lunch: Egg Roll in a Bowl AKA Crack Slaw!


Exercise:
1 hour Pilates class- 360 calories burned (approximate)

Thoughts at the end of the day: Most difficult thing was not having a drink while cooking dinner and easiest thing was just keeping super busy so you don't think about food!