And milk. Eeek.
Keto-September, can follow with Sober-October (sober selection of choice).
Weigh in this morning: 222lbs (230lbs day one)
Likely mostly water weight, but encouraging nonetheless. Belly area definitely feels smaller, but I am waiting for next week for measurements. Feeling pretty good overall, clear headed and not really hungry. 2 of the days so far I was pretty busy, and just forgot about lunch- I wasn’t hungry at all.
I do feel almost guilty for all of the cheese I have been eating - I realize this would be much harder if I was still in Taiwan and not in Canada (especially with the difficulty of finding decent, cheap, real cheese in Taiwan).
Eating out is tough. With fried chicken you can not eat the skin and it should be fine. But in general it is really frustrating in that so many things have carbs (generally sugar) snuck into them. Eating from home as much as you can is the best way if possible.
I have my anniversary dinner on the 7th of September, so I will likely totally fail that day. I will try and workout that day so it isn’t a complete waste - that, and confine the carbs to the one meal (dinner).
Luwei is good but being limited to that sucks. Plus if you eat only the proteins and not the carb you have to basically double your spending there to fill you up. Same with the buffets. You can only eat the unbreaded chicken (they have those) but you can’t eat the rice, meaning you have to get almost twice as much stuff as everyone else.
So I’d have to double or even triple my food budget to do Keto, and I can’t stop at all because once you stop, you gain all that weight back quicker than you lose them.
The reality is that Keto isn’t cheap. Meat is expensive, and whole fat foods are generally pricey as well. I just dropped 300 Can (about 7000 NT) on groceries for myself for the month. Hopefully it lasts.
Day 4: weigh in at 233 lbs. Maybe all that KFC coleslaw made me retain some weight? (Yesterday was 232.8.)
Some comments say that it’s too expensive to eat Keto. I try to eat a lot of salad or cooked cabbage with my meals. Just avoid the starchy vegetables. If I don’t know what to eat, I’ll make a green salad or some cooked cabbage with a topping of meat or scrambled eggs.
Meat or eggs cooked in olive oil, coconut oil, or butter, if I’m frying in a pan.
Lettuce and cabbage have some carbs, but not much, and they help me with digestion (so that I don’t get constipated).
Another relatively cheap thing to make is an omelette, because you can put just about anything in an omelette (veggies or meat).
I agree with Noel, it’s a lot easier to eat this way when cooking at home. If I eat out, I look for a cobb salad or salad with grilled meat on top. Just watch out for dressings and oils in a restaurant. Most of them are low quality, and the salad dressing always has added sugar among other unknown ingredients.
September 2.
89.6 kilos (90 to start)
27% body fat (first reading)
It’s a good idea to post weight changes up/down by day, week, from beginning, etc. Also, anything else noticable like increased/decreased energy, increased/decreased appetite, sick feelings, etc. so we can discuss.
How are you guys measuring body fat?
I am just using physical measurements for chest, belly and waist, which for me is accurate. If you have access to other methods, you should use them.
Sept 1:
66% fat, 29% protein, 5% carbs ( 22g net carbs)
1861 calories
Exercise: 5.5 km run
I’m using a scale that has that function. I have no idea how accurate it is. I feel that it is generally accurate, meaning, for example, that the body fat does trend downward when I go on a diet and lose weight, seems to give a low reading with people who look like that have no fat (like my son who measures in at 16% body fat), etc.
I would be careful about doing the same exercise over and over, and not cross-training. Nothing like an injury that would derail everything. Can you do weights? I remember something about a shoulder issue, but I’m not sure what it was. Or can you cycle? Maybe calisthenics at home even to give your running knees a break would be good.
I don’t have any issues with running. Last year I was running over 25 km a week with no problems. I currently am recovering from a serious arm injury, and I can only lift 3 pounds with my left arm. It limits my options for exercise, and I completely despise biking of any sort. I understand your worries about one type of exercise, but for now, it’s all I’ve got.
Then I think you can just ignore my comments. Some people seem to be more prone to running injury than others. And others can just run and run and almost never get injured. You must fall into this second category. And when you get down to 185 pounds, the chance of injury from running will be next to zero for you probably.
Weights are better in losing weight. Build muscle.
Don´t forget stretching. You need flexibility as you grow old. So, yoga or taichi or something along those lines added to your routine helps in avoiding injury and overall benefit.
Exercise doe snot have to hurt to be beneficial. Everything helps, just keep moving.
Exercise bike?
I use one whilst watching stuff.
It’s very mundane physiology - I would guess it was at least partially understood by the 1930s, which was when Cori and Krebs identified a huge chunk of mammalian metabolic machinery.
People get a bit obsessed about staying “in ketosis”, which really just means you’re getting most of your energy from fat rather than carbohydrates. It’s really quite pointless; as long as you maintain carbs at a respectably low level, you’ll lose weight (or maintain at a healthy weight). Going “keto” only seems to be important for a short period, to switch out of carb mode and into fat-burning mode. I don’t pretend to know why this is so, but (empirically speaking) it seems to work.