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Old 05-03-2013, 07:12 AM   #31
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Morning all! Hunger MOnster woke me this morning before the alarm. Guess the calories were a bit too low yesterday. Starting my am with coffee, hwc and co to get rid of the hunger monster. So far, still there in the shadows but at least not screaming.
WI: 158. No change. Going to try and bump up the calories today a bit. Strips have been a beautiful shade of purple and would like to keep it that way.
Enjoy the day all!
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Old 05-03-2013, 07:43 AM   #32
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Hi Everyone!

I've been wanting to get it on one of these threads, but never seemed to find them until they were 20+ pages long! So I'm happy to have finally caught one from the beginning.

A little about me... I did low-carb off and on for many years, after I first read "Life Without Bread" after my grandmother died from diabetes complications. I finally committed to it two years ago, and have been consistent with since then. I lost about 18 pounds in the first few months, and I've been maintaining my target weight (plus or minus a couple of pounds) for awhile now. But I mostly do this for health reasons. When I'm in ketosis, I'm not bothered with the symptoms of my hypoglycemia and IBS, and my immune system is much stronger. Out of ketosis, I'm sick all the time.

My diet was already fairly "NK approved" but I tweaked a bit when I read the book several weeks ago. I've started counting total carbs rather than net (which has kind of put a damper on my previous enjoyment of Quest Bars!), but didn't really adjust my intake much, other than that, because it was already within the limits. But I did start making more of a conscious effort to limit my protein just a bit and add more fat.

I mostly just hike/walk for exercise but I recently purchased "You Are Your Own Gym" and plan to start the bodyweight program in it, if I can ever get around to reading it!

Looking forward to getting to know everyone!
Gretalyn, love your avatar, the balloons are beautiful!
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Old 05-03-2013, 07:47 AM   #33
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I'm back down to 162 , but I find it hard to be excited when I expect it to be up again tomorrow. I have never had these bounces before. Not sure if NK is best for me but I like hanging on this thread. Was going to go off plan onorrow to shake things up (this works for me) but now afraid of seeing a bounce. Maybe I'll decide tomorrow
that's why I had to stop the daily weighing and only do once a week. I found I really got upset about even the .1 of a pound ups and downs and so decided for my own peace of mind, I would weigh only one morning a week. I picked Thursday arbitrarily and have found that over the last 3 weeks, I have seen the scale consistently heading down. If I had weighed everyday, the bounces would have demoralized me and tempted me to throw in the towel and start stress eating. This way, I only see it once and its easier on me emotionally to keep control during the week and resist any temptations....
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Old 05-03-2013, 07:54 AM   #34
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that's why I had to stop the daily weighing and only do once a week. I found I really got upset about even the .1 of a pound ups and downs and so decided for my own peace of mind, I would weigh only one morning a week. I picked Thursday arbitrarily and have found that over the last 3 weeks, I have seen the scale consistently heading down. If I had weighed everyday, the bounces would have demoralized me and tempted me to throw in the towel and start stress eating. This way, I only see it once and its easier on me emotionally to keep control during the week and resist any temptations....
I like to weigh daily. I have gotten to the point that I don't let it get me down. If my weight has hit a low, I record it, if it doesn't I watch to see if it is a passing bounce or a sign that something needs to change in my diet. For over a month I've been kinda stalled, a little up, a little down, a little up....Looking at my food log, I have decided to try reducing my protein. So we'll see how that works.
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Old 05-03-2013, 08:14 AM   #35
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I'm back down to 162 , but I find it hard to be excited when I expect it to be up again tomorrow. I have never had these bounces before. Not sure if NK is best for me but I like hanging on this thread. Was going to go off plan onorrow to shake things up (this works for me) but now afraid of seeing a bounce. Maybe I'll decide tomorrow
Weight loss is rarely linear and it's normal to see bounces; maybe you were just lucky before. I read the JUDDD board too and there are quite a few posts about the scale bouncing, so it happens even on diets that do not restrict carbs.

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Hope you dont mi.d this interuption. Ive been lurking on the NK threads for a while to get ideas

I've been having a spoon of coconut oil first thing if I'm doing an early shift (4.30am start) and at first it stopped me feeling hungry until I got home at 9am, but now it only lasts until about 7am. Im wondering if I should increase the amount or not.
Coconut oil on an empty stomach doesn't keep me full for more than a couple of hours, and can actually trigger hunger. I need protein along with the fat to feel satiated.

If you don't want to eat breakfast until after you get home, maybe you could have a light snack with some protein & fat before going to work.
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Old 05-03-2013, 08:15 AM   #36
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How many of you actually test blood ketones?
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Old 05-03-2013, 08:28 AM   #37
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How many of you actually test blood ketones?

Count me for one who doesn't.
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Old 05-03-2013, 08:30 AM   #38
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I'm relatively new here too and so far I am really enjoying this group! Great job with maintaining your weight loss!
Thank you! Looks like you are off to a really good start. You're just a couple weeks in, is that correct? How are you feeling so far?
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Old 05-03-2013, 08:34 AM   #39
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How many of you actually test blood ketones?
Nope, I don't right now... but that's mostly because the strips are too expensive! I use the urine test strips though, but not every day anymore because I generally know whether or not I'm in ketosis or if I could have done something that knocked me out. Then I test to be sure
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Old 05-03-2013, 08:36 AM   #40
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I've been trying to come up with something to eat for lunch that is satisfying and low in protein...Portabella mushrooms! I can stuff them with cheese, cream cheese or other veggies or make a mini pizza. I find that they are almost as satisfying as meat so I think it will work. I'll pick some up today on my way home so I can have them over the weekend.
mmm that does sound good! we made the mini pizza once before w/ provolone and bacon - it was bonkers! makes me wonder why we don't make that more often!
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Old 05-03-2013, 08:37 AM   #41
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I like to weigh daily. I have gotten to the point that I don't let it get me down. If my weight has hit a low, I record it, if it doesn't I watch to see if it is a passing bounce or a sign that something needs to change in my diet. For over a month I've been kinda stalled, a little up, a little down, a little up....Looking at my food log, I have decided to try reducing my protein. So we'll see how that works.
That's why I weigh daily too, is because I can keep track of my weights a lot better that way and see if they correlate to anything new in my diet or anything new that happened in my day, and I can make adjustments where I need to.

Like Darin always mentions though, try not to connect the dots too quickly. If you eat cheese one day and gain the next, and it wasn't a quantity that should have caused issue... don't assume you can't have cheese That's probably just a natural fluctuation. However if your general trend starts to be up, up, up, instead of eventually down... THEN you know you have to start tweaking!

I also learned not to go crazy adjusting too much if my weight doesn't budge for a week or so... usually being patient helps, and I'll start seeing things move again soon after
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Old 05-03-2013, 08:42 AM   #42
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Congrats on the losses this morning everyone who lost! Seems like May is off to a pretty good start so far

cpresson - I had a small bounce this morning too, so I feel your pain I think mine was due to all the extra salt I had. Sometimes I hate my own body because "all the extra salt" really only amounted to me getting up to about 1800mg. And I still can't handle that! That makes eating REALLY difficult... I wish I was one of those people who could tolerate 5000mg

Also, Gretalyn! I know we've already spoken on the other threads, but it's good to have you here officially I keep hearing really good things about You Are Your Own Gym... I may have to give it a look some time when I'm more into the exercise portion of things. Right now I've got some health troubles myself I'm trying to get straightened out (and a potentially fractured toe apparently ) so I've been trying to take it easy a little, LOL.

Last edited by raindroproses; 05-03-2013 at 08:43 AM..
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Old 05-03-2013, 08:43 AM   #43
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Robbelkk- you are doing great!
Let us know how the IF goes.
Thanks! Will do! So far so good. I ate at 430a (eggs in butter) then 8a had coffee, hwc/evco. 930 ate salad w/ ranch and 1/2 a low sugar prot bar that is pretty much a big treat for me, splurging since it's Friday lol...later I will have the other half (it has 30g prot so wanna spread that out a bit) with some more coffee/hwc/evco then about 1215 i'm going to eat ground burger with taco seasoned cheese and sour cream. i'm not measuring but eating until feeling satiated and not having hunger pains - want to make sure i get in all my calories during the 8 hour window. One of the many things I love about NK is that I get to EAT and still see a loss. Oh! Also had 16 olives in a bit of EVOO. My heart was feeling very fluttery and it feels much better now (had those after eating my eggs this morning. 100 calories of fat, heck yeah!). had a few slices of pickle w/ my salad and will load up my burger with lots of salt.

Going to pick up some bouillon cubes this weekend. Man do I love salt! I love this WOE
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Old 05-03-2013, 09:15 AM   #44
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Also, Gretalyn! I know we've already spoken on the other threads, but it's good to have you here officially I keep hearing really good things about You Are Your Own Gym... I may have to give it a look some time when I'm more into the exercise portion of things. Right now I've got some health troubles myself I'm trying to get straightened out (and a potentially fractured toe apparently ) so I've been trying to take it easy a little, LOL.
Thanks so much! I'm happy to run into you again. Still enjoying my ACV tonics thanks in large part to your posting in that thread.

Sorry to hear about your injury. My exercise has been sporadic lately too because of some mysterious health issue. I've seen two doctors who couldn't diagnose me, and the specialist they recommended can't get me in until mid-June. So since it's going to be awhile until I get some answers, I'm just going to do what I can on my good days, and try to take it easy on my bad days.
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Old 05-03-2013, 09:20 AM   #45
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How many of you actually test blood ketones?
I have been testing blood ketones for a week now, but it's driving me nuts trying to figure out why blood ketones are so low most days. Current theory is too much protein and calories, but that may change if lowering those numbers makes no difference
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Old 05-03-2013, 09:25 AM   #46
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How many of you actually test blood ketones?
Not me. I'd love to, but I feel it's a luxury I can't afford.
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Old 05-03-2013, 09:40 AM   #47
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How many of you actually test blood ketones?
Quote:
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I have been testing blood ketones for a week now, but it's driving me nuts trying to figure out why blood ketones are so low most days. Current theory is too much protein and calories, but that may change if lowering those numbers makes no difference
I've just started testing recently too and finding I'm low too. I'm experimenting with lowering protein since I seem to always be having more than I want to eat.
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Old 05-03-2013, 10:11 AM   #48
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I've just started testing recently too and finding I'm low too. I'm experimenting with lowering protein since I seem to always be having more than I want to eat.
I don't test blood ketones but have also found it hard to lower protein. If I want to include meat in my menu I have to limit cheese, nuts, and eggs. Even cream cheese has 2 g protein per ounce.
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Old 05-03-2013, 10:22 AM   #49
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Thank you! Looks like you are off to a really good start. You're just a couple weeks in, is that correct? How are you feeling so far?
I'm feeling great! I was previously doing Ideal Protein diet which is low carb, low fat and high protein. I lost 30 lbs in 3 months but I wanted to get back to the gym and start eating real food so I found this WOE. I can make it thru my 60 min bootcamp with lots of strength and stamina! Plus I don't have to worry about the hungry horrors that follow a tough workout.

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I don't test blood ketones but have also found it hard to lower protein. If I want to include meat in my menu I have to limit cheese, nuts, and eggs. Even cream cheese has 2 g protein per ounce.
I have noticed that everything has protein! I think it's easier to find stuff without carbs than stuff without protein! I posted earlier that I am going to start having portobellas for lunch instead of meat. I think that will help...but time will tell!
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Old 05-03-2013, 10:28 AM   #50
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I'm feeling great! I was previously doing Ideal Protein diet which is low carb, low fat and high protein. I lost 30 lbs in 3 months but I wanted to get back to the gym and start eating real food so I found this WOE. I can make it thru my 60 min bootcamp with lots of strength and stamina! Plus I don't have to worry about the hungry horrors that follow a tough workout.
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Old 05-03-2013, 11:48 AM   #51
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well I must be in ketosis. I'm nauseous and insatiably thirsty. And annoying. Balloon is burst til I shake this off.
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Old 05-03-2013, 12:12 PM   #52
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Congrats on the losses this morning everyone who lost! Seems like May is off to a pretty good start so far

cpresson - I had a small bounce this morning too, so I feel your pain I think mine was due to all the extra salt I had. Sometimes I hate my own body because "all the extra salt" really only amounted to me getting up to about 1800mg. And I still can't handle that! That makes eating REALLY difficult... I wish I was one of those people who could tolerate 5000mg

Also, Gretalyn! I know we've already spoken on the other threads, but it's good to have you here officially I keep hearing really good things about You Are Your Own Gym... I may have to give it a look some time when I'm more into the exercise portion of things. Right now I've got some health troubles myself I'm trying to get straightened out (and a potentially fractured toe apparently ) so I've been trying to take it easy a little, LOL.
Obviously, you dropped one of you Netrition boxes on it. Right?
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Old 05-03-2013, 12:16 PM   #53
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Obviously, you dropped one of you Netrition boxes on it. Right?
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Old 05-03-2013, 12:18 PM   #54
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Everyone pray this isn't a gallbladder thing please. Not this week
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Old 05-03-2013, 12:21 PM   #55
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I do test my ketones but because my focus is changing/improving my body composition, I have to be more accurate with my diet so it becomes a lot more necessarily to do the testing.

For example I just found out that my weight loss after 4 months of NK resulted in a loss of a total of 12.5lbs, and 4.5lbs of that was a reduction in body fat and 8lbs of it was a reduction in lean mass. That is not good. I guess that means it is time for a change in strategy. 8(
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Old 05-03-2013, 12:23 PM   #56
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I do test my ketones but because my focus is changing/improving my body composition, I have to be more accurate with my diet so it becomes a lot more necessarily to do the testing.

For example I just found out that my weight loss after 4 months of NK resulted in a loss of a total of 12.5lbs, and 4.5lbs of that was a reduction in body fat and 8lbs of it was a reduction in lean mass. That is not good. I guess that means it is time for a change in strategy. 8(
Wow...you're right, that is not good. I'm guessing you had DEXA test or something similar?
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Old 05-03-2013, 12:42 PM   #57
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Obviously, you dropped one of you Netrition boxes on it. Right?
LOL oh man, that would have done it probably too

Actually, this was worse! I was sitting in a wooden chair at the kitchen table, leaning back on the two back legs like I really shouldn't have been... and yeah, I slipped, my foot wound up underneath one of the wooden chair legs and aaaaaall my weight fell on top of my one little toe. The second one that's next to the big toe

Yeah, that was days ago and it's feeling worse now... I have all the signs of a fracture, but I don't know if I really want to go to urgent care for an x-ray or not. I buddy taped it for now, and I'm SUPPOSED to be staying off of it. But it won't stop being sunny outside dang it, so I have to go to the park!
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Old 05-03-2013, 01:11 PM   #58
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LOL oh man, that would have done it probably too

Actually, this was worse! I was sitting in a wooden chair at the kitchen table, leaning back on the two back legs like I really shouldn't have been... and yeah, I slipped, my foot wound up underneath one of the wooden chair legs and aaaaaall my weight fell on top of my one little toe. The second one that's next to the big toe

Yeah, that was days ago and it's feeling worse now... I have all the signs of a fracture, but I don't know if I really want to go to urgent care for an x-ray or not. I buddy taped it for now, and I'm SUPPOSED to be staying off of it. But it won't stop being sunny outside dang it, so I have to go to the park!
Ouch! Unless you need pain meds, there really is no reason to go get x-rays. Don't hesitate to ask for pain relief though! I fractured the little toe on my right foot last year and could barely walk, it was so painful. I managed to drive myself to a clinic and got a prescription for vicodin. I took half a pill during the day so I could work without being knocked out.
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Old 05-03-2013, 01:46 PM   #59
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Yeah, that was days ago and it's feeling worse now... I have all the signs of a fracture, but I don't know if I really want to go to urgent care for an x-ray or not. I buddy taped it for now, and I'm SUPPOSED to be staying off of it. But it won't stop being sunny outside dang it, so I have to go to the park!
I fractured my toe late March, and it just about healed. In my case, they gave me a little surgical sandal thing that has a ridiculously stiff sole. They told me I could bear weight as long as it was immobilized. I used the shoe to sleep and be around the apartment. For work, I just happened to have some really stiff hiking shoes, and I was able to go right back to dog grooming on my feet all day.

The first two weeks are the most crucial in the healing process, I was told by my ortho surgeon. Good luck!
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Old 05-03-2013, 02:33 PM   #60
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Hello Everyone, my morning numbers:

May 2, 2013

Morning Measurements: 6:59 am

Ketones: 3.4
Glucose: 72

Weight: 209.8
Body Fat %: 19.5%
Lean Body Mass: 168.9 (down .231 lbs)

Fat Mass: 40.9 (down 1.27 lbs)
Waist: 39.25"
Chest: 43.25"
Thigh: 21.5"
Arm: 15"
Total: 119" (down 2")

So I gained a pound from yesterday, could be any number of things, but I'm pretty shocked at my overall numbers. I've lost 1.37 lbs of fat mass from a week ago and 2" total from my body. Not too shabby. My ketone levels are the highest they've ever read and glucose is low. I don't think i need to be that high, but it seems like if I eat roughly 2,000 kcals and my macros are approximately 81/15/4 give or take a percentage point, my ketone levels stay pretty high level. So the one stat I am concerned with is the drop in lean body mass, which I understand to be typical with fat loss. What if I were to increase my protein intake a bit and reduce my fat intake a bit. Will that preserve my lean body mass and permit fat loss as well. Let the experiment begin. So for this week, even thought things seem to be going well, my macro levels will be adjusted to 78/18/4, but will maintain my caloric intake at 2100.

Last, I'm going to be taking measurements every two days from here on out.
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