I’ve yet to set and post my goals on here. So it’s time to rectify that.
- current weight – 245 (or there about on the day I began this WOE)
- goal weight – 145
- weight loss – 100 lbs
- macros’ percentages – the recommended is 75% fat, 20% protein, 5% carbs and I’ve pretty much been following that, but I think I need to up my protein, so my new percentages are 60% fat, 33% protein, 7% carbs.
- daily caloric goal – 1200-1300 calories – this averages out to about 720 – 780 calories in fat, 396 – 429 calories in protein, and 84 – 91 calories from carbs per day. In grams, this works out to 93 – 101 grams of fat, 51- 56 grams of protein, and 11 – 12 grams of carbs. I still may need to adjust. That does not seem like even remotely enough protein to me and a bit low on the carbs.
*Macros are macro-nutrients – fat, protein, carbohydrate
I admit that all of this confuses me. Trying to work out the percentages and the calories and the grams. Most days, I just watch my carb intake, keeping it under 20, and forget about all of the rest. I am only eating 2 meals per day with a small snack, so I couldn’t possible be consuming over 1200 calories. At least, I hope not.
People have tried telling me to get the MyFitnessPal app and use it. Well, it is NOT the best app for those on a LCHF diet. You have to manually adjust everything yourself and well, if I have to do that, I can get out a pen, paper and calculator and do it without the aggravation of an app telling me I will never lose weight eating high fat. If I do find one that isn’t so god-awful annoying, I will add a link on here.
The OKL Chart (Optimal Keto-Living):
To use the chart, check under appropriate sex and your height. It will tell you how much protein, fat and carbs to consume and a caloric figure to follow. On the caloric, the first number is for weight loss and the second number is for maintenance.
A list of health observations for week two of this WOE:
- My glucose levels have gone as high as 165 (before dinner) and as low as 74 (at morning fast) this week. So I am still not getting excellent control as I would like. I contribute this to the lessening amounts of coconut oil in my diet this week. Still taking the same amounts of both insulins and the Janumet. I still have 3 weeks before I see the doc, but if something doesn’t change, there is no way he will be reducing my meds.
- I’ve had a couple bouts of nearly 2 day insomnia attacks this week. Staying awake the first time for 46 hrs and 44 hrs the second time with only on average of about 4 hrs sleep in between. The past two days, however, I have been sleeping a bit more, around 5 hrs per day.
- Although the overall pain in my body has decreased (like in both hips and lower back), I am still having a few issues with the upper left side of my back just below the shoulder blade (long story about how THAT happened).
- A couple of days this week, I have actually felt hungry, like insatiably hungry! I contribute this to my attempt to stretch out the last bit of coconut oil that I have and therefore not consuming as much of it and more of butter. Butter does not seem to stave off my hunger like coconut oil does. I have managed to stay on plan though and when hungry, only eating protein. (Dad’s cookies have only barely tempted me once, and I smacked my hand and said, “They are poison!” and walked away)
- My skin is continuing to get smooth and I don’t have to even use as much lotion on my hands and feet now.
- I’ve noticed a bit of hair loss. I’ve been told that can happen on this WOE. Something about needing to up my protein levels to prevent that, I think. Must do more research on this. I’ve been completely bald from chemo and my hair is just now getting a nice length to it again, so I don’t want to lose it again.
- On a couple of occasions, I have actually felt like the nerves in my feet are trying to work correctly. There has been a reduction in numbness and tingling, but this feeling only lasted a few minutes and then they went numb again.
- I am still continuing to have daily (sometimes up to 3 per day) eliminations. Today has been only one. Again, I contribute this to less amounts of coconut oil. It has been wonderful to not be dealing with constipation.
- My mood has continued to stay elevated. I haven’t felt depressed, anxious, or out of sorts.
- Before I began eating this way, the connective tissue under both of my knees felt strange. Almost like they were hardening? I really don’t know how to explain it. After 2 weeks of LCHF though, they feel smooth and elastic again.
- I am getting anxious to know if I have lost any weight. October 1st seems so far away, which is when I will be getting weighed at the doc’s office. It does feel like I’ve lost some inches in my stomach. Before LCHF, my midsection felt hard, flabby but hard, if that makes any sense. Now it is soft, like doughy, and yes, still flabby. It is where I carry most of my weight.
- I’ve not had nearly as much swelling in my feet this past week. That is probably due to water weight loss, which I am told is the first to go on this WOE.
- I have become obsessed with the bones in both wrists and my collarbone. I can actually feel and see them now. Strange, I know, but it’s been so long since I have seen or felt either and I am strangely intrigued by this.
- I am hoping that with the lessening of overall pain in my joints and my feet from the neuropathy, that I will soon be able to get out and do some walking. I miss walking. It was my favorite means of exercise.
Sleep… when I was consuming a high carb diet, I slept constantly. Sometimes up to 12 hours per day. I led a mostly sedimentary lifestyle, so yeah, it’s no wonder the weight stayed on and I was tired all the time. Since I began this LCHF WOE, I have only been sleeping about 6 hours per day and usually only in 3 hour implements. The past week, I’ve been sleeping even less than that. The first couple of days I slept maybe 4 hours within a 48 time period. The next few days, 3.5 hours within a 44 hour time period. I was so in need of sleep night before last that I took a 100 mgs of Trazodone. Normally, that would have knocked me out for 8-12 hours. But, I only slept 3.5 hrs.
I explained my dilemma to my brother and he said, “Maybe the high carbs was causing the trazodone to give you that much sleep.” Hmmm, he may be right!
Don’t get me wrong, I am not going into sleep dep or anything like that, just a mild case of insomnia. I just really enjoy sleeping. I love dreaming. Hell, most of the time my dream world has seemed more real than this one. I did manage to get a nice 5 hrs sleep midday yesterday. It felt good, but sadly I don’t remember dreaming.
In further developments, I think I have solved my issue with Chicken. I have been eating skinless, boneless chicken tenders just sauteed in coconut oil with some garlic powder, pepper and salt. And I think the issue is that the chicken is not absorbing any of the coconut oil, or not very much of it, so it is staying a leaner meat. With just some cheese or a pat of butter on my vegetables, I was definitely not getting many grams of fat with my meal. So, I began making chicken salad instead, using a full fat mayonnaise and a full fat sour cream for the dressing and viola! I have not gotten sleepy after eating it! Yay me!
Now to make it through the next two days until payday when I get some really good foods in here to eat!
Onward and upward! Embracing Fat! Loving this WOL!