I’ve added a new page to the website which lists books that deal with the LCHF/Ketogenic lifestyle. Some books are on the science behind this WOE and others are recipe books. This is not an exhausted list and I will add to it as I come across more.
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 a new page (can be found at the top of this blog) called:
It is chuck full of great websites and Youtube channels dedicated to the LCHF WOE. You can find advice, scientific information, success stories, recipes, and general advice on nutrition here. Enjoy!
(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’m a bit late in posting this, but there aren’t too many things to report this week.
- I’ve lost 14 lbs and 2 inches off of my waist so far.
- I’m struggling with finding a good balance of carbs and proteins because my BGLs are all over the place. A good example of this is three days ago, I ate a hamburger patty and my BGL spiked 20 points, but yesterday, I ate some cabbage and meatballs with rice and tomato sauce and my BGL only spiked 10 points and then came back down easily. I’ve been doing extreme low carb, like under 5 grams each day for about 5 days with BGL spikes and yesterday I had 27 grams with not much of a spike. I don’t know what the hell is going on.
- I’ve quit caffeine (coffee and tea) because I noticed it was spiking my BGLs and preventing me from sleeping very well. Sleep has improved as a result, but man do I miss coffee!
- I will be attempting another long fast because it did help lower my BGLs and I had a significant weight loss because of the last one. Will be buying some bone broth from Amazon (only place I can find it) and will be using it this time. Will probably begin the fast around Wed of next week and aiming for 5 days this time.
- All other things are consistent: very few aches (just upper back), hair and nails are doing well, skin still soft, blood pressure still doing well, neuropathy in feet still improving, eyesight doing well, especially night vision, mood is good and my mind is clear.
- Constipation has been a mild issue this past week. Went 4 days without a BM, then the next evening, whoosh! Will be buying some Milk of Magnesium in case this happens again. I just feel so horribly bloated if I do not have a BM every day or every other day.
- Per Dr. Fung’s advice, I will be adding some fiber to my diet. Going to use psyllium husks and see how that works for me.
- I am still off of insulin. My BGLs are ranging from 135-219 at the highest. Averaging 155-165 for fasting morning numbers. I am trying to let this play out without resorting to the insulin. Hoping as I continue to lose weight, the BGLs will come down.
Well, that’s all for this week. Onward to week 8!
I’ve been watching videos by Dr. Eric Berg on Youtube and he goes into great lengths about stress, cortisol, which is the stress hormone, and how it affects weight loss. And one thing that he said is that the effects of stress can come from a very early age. He asked the audience to think back to when they first began gaining weight and what stresses may have happened then. It could have been trauma, loss, change, etc.
Mine began when I was very young, around 5. I had Reyes Syndrome and was in a coma for a week. That was the trauma. Then the change happened. Everyone began treating me like I was a fragile doll that would get sick and die. I couldn’t run around like children do, I wasn’t allowed to help in the kitchen, do housework, play with friends or cousins. It was always “must not excite the child.” This continued until I was around 12 years old. After that, came the loss. Instead of being the child everyone kept an eye on, I was completely ignored by my parents, siblings, other family members, and even friends. AND, I was an overweight child, at least 20-30 lbs heavier than my classmates.
However, my entire life has been one trauma, loss or change after another. And stress upon stress. Dr. Berg says this wears down the adrenal glands. Mine must be non-existent and probably why I cannot lose this stomach.
Right now, I live in the least stressful of circumstances than I ever have, and yet I still stress over money, people, my weight/health, and my “woe is me” moments. My heart races, my mind won’t shut off, and I don’t sleep very well. It’s no wonder cortisol hangs on to me like glue.
Here’s an excellent example of how people stress me out. I have a long-time friend who is extremely selfish. She cares only about “what’s in it for me,” and not two cents about how she affects others. Back in July, I ended our friendship. I was just done with her selfishness. Two days ago, she emailed me again. It is a month away from her birthday and this is one girl who LOVES her birthday gifts. I had a feeling she would be in contact the closer it got to her birthday and I was right. She wants to begin our friendship again, but she is not even willing to apologize for what caused it to end. Instead, she deflects back to me and puts the blame on me. Normally, being the kind-hearted soul (or push-over) that I am, I would just sweep it under the rug (all the while worrying about it night after night instead of sleeping) and accept her back. Not this time.
I am finally taking charge of my stress. No more negative people in my life. As Dr. Berg said, there are people who lift you up and people who drag you down. I need lifters, not downers.
Now to get this adrenal gland of my to start working better! That’s my next target.
I had been on the LCHF WOE for 5 weeks with only a 5lb loss. I started listening to Dr. Jason Fung on Youtube talk about the benefits of Intermittent Fasting (IF), and decided to give it a shot. For the last 3 days, I have begun my day around 10 am with a BPC, then around 2 pm I have a large high fat meal and then just drink water and green tea the rest of the day. I do not eat again until the next day around 2 pm. This is considered a 24 hr fast since I am not consuming food for 24 hrs.
Today, I got on the scale and I was down another 6.5 lbs! That brings my total weight loss to 11.5 lbs in nearly 6 weeks.
I mostly contribute this to the IF, however, I have also quit taking my insulin. Dr. Fung also talks about how insulin stores fat and keeps you fat the higher your insulin levels are. I was using around 150-156 units of insulin per day. Granted, my BGL levels are now higher, but I am losing weight again and inches off of my waist which was NOT happening from injecting insulin in my belly every day.
I’ve decided to ride this out… keeping my carbs low, my fat high, taking the Janumet twice a day and keep losing weight. Eventually my BGLs have to start coming down again. I hope, anyway.