It’s been 2 weeks since my last update. I fell off the wagon a bit (went out of ketosis) during the Thanksgiving weekend because I indulged in a small slice of chocolate pudding pie. It was bad. Caused my BGLs to go into the 300s and stayed high for about 5 days. I’ve learned my lesson well. And as a result, I’ve had to go back on insulin. *sighs* Oh well, we live and learn and this is a learning experience! Onward to the updates:
- I’ve decided to give up the BPCs. I love them, I really do, but I’ve decided to get my fats from real foods instead of just eating pure fat. So I am upping my intake of avocados and olives. I will still be using coconut oil and butter, but in my cooking only.
- I am keeping my protein at around 50 grams per day because too much keeps spiking insulin and increasing my BGLs. As a result, I have been eating less fish because it is so high in protein and lower in fat. The only exceptions are tuna, trout, salmon and sardines. However, I am limiting these to about 3 grams servings. I will be adding pork and beef back to my diet, but again at only 3 grams servings. Eggs are still my best friend and I eat 2-3 of these at a meal.
- I am avoiding the scale. It’s not that I am not losing weight, but I have learned that my weight shifts quite a bit. Some days I am down 2-3 lbs, other days back up again. This is a motivation-buster. Instead, I am measuring my waist. Down 4 inches! I read somewhere that each inch is about 5 lbs of weight loss, so yes, I am down 20 lbs. I was able to get back into some clothes that I haven’t worn in about 3-4 years and that is a motivation-enhancer!
- My energy levels are still high, my mood enhanced, my brain is sharper, my eyesight is great and especially the night vision, hair and skin still soft and shiny, pain in my body still greatly reduced… so all systems are a go!
- Constipation has not been an issue since I add psyllium husk to my diet. I plan to add chia seeds to my diet soon (with coconut milk, yum!) because of all of the great benefits I have read about them in regards to fiber.
- I am drinking much more water and green tea these days. Giving coffee a slight rest (still having 1-2 cups per day though).
- Sleep is still a bit of an issue for me. Some days I sleep well, others not so well. I have cut out all caffeine after 4 pm and this does seem to help some. Now if I can just get on a regular sleeping pattern. That is the hardest part.
- I am still having some issues with the neuropathy in my feet, but this does seem to be improving. I started taking my B-vitamins at night which seems to be helping.
Well, that about does it for this update. On a good end-note, one of my cousins came to visit recently and he said he could tell a definite change in my weight and overall health. Yay! A big score there.
I’ve just added another new page (can be found at the top of this blog) called:
It outlines all of the basics for beginning this LCHF journey, including advice on how to start, problems that may arise and how to deal with them, foods to eat, and foods to avoid.
(Note: just a quick comment… WPs new format SUCKS!)
Okay, now that I got that out of my system, time to move on to what’s really important. I realized today that it has been 5 weeks since I last updated this blog about my weight loss and health on the LCHF WOE. It’s amazing how quickly the weeks pass by. During some of that time, I was experiencing computer problems and had to have my laptop put in the shop, but that is enough of the excuses. Truth is, I simply had little to report. So time for a little catch up:
- I’ve lost 19.5 lbs and 3 inches off of my waist.
- I’ve had to eliminate the following from my diet because they increase insulin and cause higher BGLs: all dairy (except butter and HWC) and stevia (the last of anything sweet I will ever have, sadly).
- I am still keeping carbs under 20 grams most days, but occasionally they do go up to around 25 grams without adverse issues. The overage is usually due to eating an extra 1/2 an avocado a day though and not because I’ve added anything starchy or sugary to my diet.
- I have cut my protein intake way back. I was averaging around 70-80 grams of protein per day and now I try to keep protein at or slightly under 50 grams a day. I’ve come to realize that protein also causes insulin to rise as well as my BGLs. That whole protein breaking down into glucose thing.
- I have increased my fat intake from around 95-100 grams per day to around 120-130 grams per day.
- My macros look more like 80% fat, 15% protein, 5% carbs now.
- I am still tracking my foods on FatSecret.com every day.
- I still follow an Intermittent Fasting schedule on most days (usually a 16:8 or 24 hr) with periods of Full Fat Fasting (FFF) days (where I consume only BPC and water for several days), and I have attempted 2 longer term fasts, both ending only after 36 hrs of non-eating. I hope to change that soon as I do want to eventually do a 7-10 day extended fast.
- I am still struggling with high BGLs; however, I am still off of the insulin and do not plan on going back on it. I cannot understand why doctors give T2D insulin when their bodies are riddled with insulin and THAT is the issue. They should instead be teaching diabetics how to resolve insulin resistance instead. But, that is for another day’s rant. I am hoping that the current removal of stevia will help correct this issue.
- I was having issues with constipation, but since adding the 2-3 days of FFF to my schedule, those days are in the past.
- Energy levels are still great (unless my BGLs are extremely high). Skin, hair, nails, etc. are still doing well. Night vision is amazing and day vision is okay so long as BGLs aren’t too high. Sleep is going well and I am usually getting between 7-9 hrs of sleep per day.
- I’ve added weight training, Qi Gong stretches, and short walks to my exercise routine. So far, so good.
Well, that about wraps things up. This has been a constant learning experience for me and I know there is still so much more for me to learn. Every day is a new challenge and I am just rolling with it. I have no plans of ceasing, although there are days that I do get a bit discouraged. Mostly because of my BGLs though.
I’ve discovered two things over the 6 weeks that I have been on the LCHF WOE:
- Almost all proteins cause a spike in my BGLs
- The only two that do not cause this are eggs and fish
I have no clue why the others spike my BGLs so badly, nor why eggs and fish do not. Maybe it is the type of fat in them? I honestly don’t know.
But can I survive on just eggs and fish, especially because of the mercury levels in fish? I really don’t know, but I am tired of eating beef, pork, and chicken and watching my BGLs skyrocketing toward the 200s.
I will go shopping this coming Friday and my goal is to buy only fish, eggs and veggies. I know I will get tired of them, but really, what choice do I have? Go back on the insulin? no way!
My food choices are seriously getting limited though.
Chicken – it completely puzzles me. Not just because it makes me sleepy (as I described in Strange Observations #1), but it also does weird things to my blood glucose levels.
With most proteins, 2 hours after I eat them (even if eaten with veggies) and check my blood glucose level, my blood sugar is no higher than 135. However, every single time I eat chicken (with or without veggies), my blood sugar is between 150-165 two hours after.
This leads me to ponder if chicken breaks down into sugar faster than other proteins. And it also makes me wonder if I should be eating way less chicken than other proteins.
Unfortunately, the only proteins in the house at the moment are eggs and chicken (well, there is peanut butter, but I try to avoid that). And although I dearly love eggs, I cannot eat them for every meal because I will quickly run out of them and be only left with chicken. Four days left until pay day.
3 whole large eggs (organic is best)
1-2 Tbsp of coconut oil (begin with one, increase to two if you do not feel full the first time you make this)
1 Tbsp of butter
1 cup of chai tea*
the following to taste:
artificial sweetener ( I use stevia )
Melt the coconut oil and butter in a sauce pan until melted (do not overheat!)
Brew a cup of chai tea.
Add the eggs, spices and sweetener to blender, blend on low. Slowly drizzle in the oil mixture. Slowly add the chai tea. The heat from the oil and tea will “cook” the eggs so that you do not get salmonella. Blend until frothy. If you want this a bit thicker, add 1/4 cup of HWC. If you want even more protein, add a scoop of LC vanilla protein mix.
Note: the HWC and the protein powder will add to the nutritional totals below. I have not included those totals.
Calories – 222
Fat – 15 grams
Protein – 19 grams
Carbohydrates – 1 gram
Calories – 120 (or 240 if you use 2 Tbsp)
Fat – 14 grams (or 28 if you use 2 Tbsp)
Protein – O grams
Carbohydrates – 0 grams
Calories – 102
Fat – 11.52 grams
Protein – 0.12 grams
Carbohydrates – 0.01 grams
Calories – 444 (or 564 if you use 2 Tbsp of coconut oil)
Fat – 40.52 grams (or 68.52 if you use 2 Tbsp of coconut oil)
Protein – 19.12 grams
Carbohydrates – 1.01 grams
Note: I got this recipe from a book years ago and do not remember which one now to give credit.
This is a great drink if you are on the go or just want something to drink instead of cooking. It is not very thick, but it is frothy and tastes pretty good. It keeps me feeling full for about 4-6 hours.
*Sometimes the spices will settle to the bottom and you will need to stir this. If you do not wish to do that, omit the cinnamon, nutmeg, clove and ginger and find a Double Chai tea instead, or use two teabags instead of one reg chai teabag.
I’ve come across a strange observation concerning the consumption of proteins on this LCHF diet. I can eat beef, pork, eggs, dairy and fish and feel energetic for a couple of hours afterwards. However, when I consume chicken or turkey, I need a nap 30 mins after consumption. I know all about L-tryptophan and how it can make one drowsy after eating turkey and chicken, but it is also found in pork and dairy and I don’t get drowsy after either of those. And what’s stranger still is that fish, especially the ones I eat, have magnesium in them and magnesium relaxes me and yes, makes me sleepy, but I do not get drowsy after consuming fish.
Chuck this up to just a strange occurrence for me and a strange observation!