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Old 10-09-2012, 04:22 PM   #1
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Once more with feeling....

Hi Everyone,

I have been a long time low-carber, having lost 50 pounds on Atkins in 2002 (after reaching a high of 231.5 at the end of 2001). I kept my weight below 200 for several years; however, in 2005, I let the carbs creep up and gradually regained most of the lost weight. I had success with ******* in 2007 and lost 56 pounds (going from 225 down to 169 over ~6 months); however, my support group became disenchanted after the Women's World fiasco and left *******. I felt lost without the daily support. I stopped low-carbing and gradually regained everything. On Jan 1st 2008, I weighed 228. On Jan 1st 2009, I still weighed 228. I tried low-carbing again and lost about 20 pounds; then stalled. I was back up to 228 by Thanksgiving of 2009. On Jan 1st 2010, I weighed 233.5, after a major carb-fest over the holidays - my highest weight ever. I have been stuck above 200 ever since.
Jan 1 2011: 222
Jan 1 2012: 220
During the past couple of years, I have been cycling through strict low-carbing, losing 15-20 pounds, stalling, getting discouraged, eating off plan, and regaining the weight. I would get demoralized trying to stick to a diet through thick and thin with nothing to show for it! The stress and family crises that came along weren't helping either, which brings me to the present: Oct 1 2012: 233.4 - just under my all-time high - EEK!

Upon seeing that number (after avoiding the scale for some time), I decided to try HFLC based on Jimmy Moore's n=1 posts. I did regular low-carbing for a week to get past the Atkins flu stage, and I started HFLC yesterday.

My weight today: 227.8, which is approximately where I've been for the past five years.

I am intrigued by HFLC. In the past, I was trying to keep carbs and calories low. I believed that my body would be able to access its stored fat as long as I kept carbs low. If I wanted to eat more calories, I thought I should increase protein first, as I believed that upping dietary fat would inhibit fat burning. I liked the explanation in this thread about how dietary fat keeps the ketogenic machinery in place and actually improves fat-burning. I am anxious to see if this will turn out to be true for me.

My goal is to get back into Onederland before the end of this year and to maintain that loss through the holidays.

BTW: I am married, with four adult sons and a charming 10-month-old grandson. I love sailing, reading, and watching old movies.

Dianaj

Last edited by dianajlane; 10-09-2012 at 04:30 PM.. Reason: to add personal info
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Old 10-09-2012, 04:54 PM   #2
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10/8/2012

Stats for yesterday:

1,600 calories (based on the nutritional info from labels, which I know is not always 100% accurate)
151.6 fat grams (85%)
8.1 total carbs (2%)
3.0 fiber
5.2 net carbs
49.7 protein grams (13%)

My diet consisted of the following:
2 oz Heavy Whipping Cream
1 SF jello cup
5 T Land o' Lakes SF whipped cream
1 T Cod liver oil
3 Roasted Macadamia nuts
1 Egg, hard-boiled
5 oz tri-tip
1 T Butter
1/2 cup mushrooms
1 clove garlic
3 T Olive oil
1 T red wine vinegar
3 Romaine Lettuce leaves
1 oz Brie
1 T Coconut oil
1 T Cheese, Blue or Roquefort
1 Grape Tomato

I was not hungry


Dianaj
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Old 10-09-2012, 08:54 PM   #3
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10/9/12

Stats for today:

1,600 calories
145.1 fat grams (84%)
6.6 total carbs (2%)
1.5 fiber
5.1 net carbs
51.6 protein grams (14%)

My diet consisted of the following:
4 oz Horizon Cream
1 SF jello
4 T SF whipped cream Land o' Lakes
4 Macadamia nuts
1 T Cod liver oil
1 Egg, hard-boiled
7 oz Cheese, Brie
1.5 T Coconut oil
4 T Kefir Cheese
0.5 T Cocoa Powder
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Old 10-10-2012, 06:19 AM   #4
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Wishing you success in your journey. I like the last menu except the cod liver oil!
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Old 10-10-2012, 09:29 AM   #5
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Thanks for stopping by....

Hi SBarr,

I use the Calson lemon-flavored cod liver oil, which is so tasty I can take it straight or use it in my salad dressing. It's a great way to get omega-3s.

Dianaj
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Old 10-10-2012, 09:43 AM   #6
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Hi Diana and welcome back!! I too am an LC Returnee. Good luck to you! I'm still experimenting to figure out which version of LC feels best to me. I'll be interested in hearing more about how you do on NK.

DG
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Old 10-10-2012, 09:55 AM   #7
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October 10th

266.4 (down 1.3 from yesterday)

I have been reading The Art and Science of Low Carbohydrate Performance and based on their protein chart, I'm considering upping my protein a bit.

My current daily plan is a total of 50-60 grams protein, 0-10 carbs, and 150 grams fat. This was based on a reducing diet of 1600 calories per day, and results in ~85% of calories from fat.

If I raise the protein grams to 75, while keeping the carbs at a maximum of 10, the calories go up to to 1700, while the fat percentage drops to 80%.

According to Jenny Ruhl's nutrient calculator from her blood Sugar 101 website, in order to lose a pound/week, I would need to be keeping my calories at 1500 per day (2000 calories/day would be a maintenance diet for me). Eating 1600 calories/day rather than 1500 would cut my loss rate to 0.8 lb/day; eating 1700/day would cut my loss rate to 0.6 lb/day.

This is still a quite reasponable loss rate, and I guess once I'm solidly in ketosis, I will up the protein to the higher level. I have ordered new strips for my ketone meter, and I will start tracking my levels daily once it arrives.

When I'm above 1, I'll consider adding more protein.

Dianaj
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Old 10-10-2012, 10:02 AM   #8
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Thanks for the welcome DG...

I am so happy to have a found a helpful online home!

I look forward to sharing strategies.

Dianaj
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Old 10-10-2012, 11:11 AM   #9
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Other alternatives

Quote:
According to Jenny Ruhl's nutrient calculator from her blood Sugar 101 website, in order to lose a pound/week, I would need to be keeping my calories at 1500 per day (2000 calories/day would be a maintenance diet for me). Eating 1600 calories/day rather than 1500 would cut my loss rate to 0.8 lb/day; eating 1700/day would cut my loss rate to 0.6 lb/day.
Other alternatives would be to cut the fat grams to 140/day, which would bring the calories back down to 1600/day for a fat percentage of 79%, or to cut fat still further to 129 grams/day for a fat percentage of 77%.

Dianaj

Last edited by dianajlane; 10-10-2012 at 11:19 AM.. Reason: correct typo
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Old 10-10-2012, 11:32 AM   #10
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Protein Requirements

Per Calculating Your Daily Protein Requirement

Quote:
A woman's ideal body weight is one hundred pounds for every sixty inches in height plus five pounds for each additional inch after sixty inches.
At 5' 8" (or 68"), my ideal weight would be 140lbs, which = 63Kg

A svelte weight for me would be 132lbs (oh to be 19 again), which = 60Kg

I would be very happy with anything up to 160 lbs, which = 72Kg

But I would settle for 165 lbs, which is near the top of the healthy weight range for my height, which = 75Kg

Quote:
The minimum daily protein requirement according to the World Health Organization is .45 protein grams per ideal body weight kilogram per day. The maximum daily protein requirement according to the United States Recommended Daily Allowance states that .8 grams of protein per kilogram of ideal weight is the recommendation.
The required protein across those weight ranges varies from 27 to 60 grams
Kg 0.45 0.8
60 27.0 48.0
63 28.4 50.4
72 32.4 57.6
75 33.8 60.0

To meet 1500 calories/day and get 60 grams of protein while keeping carbs at 10 or less, I would be shooting for 135 grams of fat, which brings the fat percentage to 81%; adding another 12 grams of fat for a total of 147 brings the fat percentage up to 82.5%.

In order to lose 3/4 to 1 pound/day, a good range would be 1500 to 1600 calories, containing to 50 to 70 grams of protein, 10 carbs or less, and 130 to 150 grams of fat (whatever was necesary to bring calories to within the stated limits) and that would range from 78 to 85% fat.

Dianaj

Last edited by dianajlane; 10-10-2012 at 12:01 PM.. Reason: correcting typo
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Old 10-10-2012, 08:35 PM   #11
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October 10th foods

Stats for today:

1,600 calories
144.6 fat grams (81%)
12.6 total carbs (3%)
7.2 fiber
5.4 net carbs
60.0 protein grams (16%)

My diet consisted of the following:
2 oz Horizon Cream
4 slices Bacon,
4.5 Romaine Lettuce leaves
1 T Mayonnaise, Best Foods
1 slice Tomato
1 hard-boiled egg
5.26 oz tri-tip
1 T Butter
1/4 cup Mushrooms
1 oz avocado
2 T Olive oil
1 T Vinegar, red wine
5 T Land o' Lakes SF whipped cream
1.3 T coconut oil


Day three of HFLC - so far so good
Dianaj

Last edited by dianajlane; 10-10-2012 at 08:55 PM.. Reason: correct typos
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Old 10-11-2012, 06:40 AM   #12
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October 11th

Weight this morning: 225.5 (down 0.9lb from yesterday; which is also 2.9lb loss since Monday, and a 7.9lb loss since 10/1)

I came up with goal ranges:

Calories: 1500-1600
Total Carbs: ≤10
Protein: 50-70
Fat: 130-150
Percent Fat: 78-85%

Here is an average of my first three days of HFLC:
1600 cals
9.1 total carbs
5.2 net carbs
53.8 protein g
147.1 fat g
82.7% fat

Dianaj

Last edited by dianajlane; 10-11-2012 at 06:41 AM.. Reason: correct typo
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Old 10-11-2012, 06:58 AM   #13
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Congratulations on your losses! I love the detailed way you track things. Watching with interest....

DG
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Old 10-11-2012, 12:11 PM   #14
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Thanks DG...

Tracking definitely helps me stay motivated. What has demotivated me in the past is long stalls. I'm hoping that I have identified the main reason for the stalls: too much protein. If that's been the problem all along, HFLC should take care of it.

In the past, I have lost motivation (usually after a long stall) or some crisis in my life has put paying attention to diet on the far back burner, so I eat off plan and get kicked out of ketosis; then I let months go by before I'm willing to make the effort to get back into ketosis. This kind of reasoning, "I'm already out of ketosis, so what's one more off-plan day" has kept me stuck above 200 for years.

I must break this pattern, and I'm hoping HFLC can help me do it!

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Old 10-11-2012, 03:49 PM   #15
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Feeling hungry this afternoon...

I keep hard-boiled eggs in my mini-fridge at work, so I am not tempted to get something out of the lunch room. Normally, I will eat it at ~4pm, but I ate it early today as I was feeling hungry. This is the first time I've felt hungry since starting this WoE. Not sure what the difference is, but hopefully, the egg will hold me until dinner time
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Old 10-11-2012, 08:30 PM   #16
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Got my strips....

My ketone level was 1.2 when I got home from work at 7PM.
I will also test tomorrow morning.

Not bad considering I have only been HFLC since Monday
(though I had been standard low-carbing for the previous week)
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Old 10-11-2012, 08:48 PM   #17
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Done for the day....

Here is my menu:
2.3 Horizon Cream
1 T Cod liver oil
1 Jello, SF
3 T SF whipped cream Land o' Lakes
1 Egg, hard-boiled
6.17oz Tri tip
2 T Butter
0.25 Mushrooms
2 T Olive oil
1 t Vinegar, red wine
3 Lettuce leaves
2oz Avocados, raw, California
4.5 SF whipped cream Land o' Lakes
2 T Coconut oil
5 Macadamia nuts, roasted

Goal Ranges - Today's Results:

Calories: 1500-1600 - 1600
Total Carbs: ≤20 - 13.4
Net carbs: ≤10 - 7.0
Protein: 50-70 - 50.0
Fat: 130-150 - 149.0
Percent Fat: 78-85% 83.8

Here is an average of my first four days of HFLC:
1600 cals
10.2 total carbs
5.5 net carbs
52.8 protein g
147.6 fat g
83.0% fat
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Old 10-12-2012, 04:53 AM   #18
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Quote:
Originally Posted by dianajlane View Post
In the past, I have lost motivation (usually after a long stall) or some crisis in my life has put paying attention to diet on the far back burner, so I eat off plan and get kicked out of ketosis; then I let months go by before I'm willing to make the effort to get back into ketosis. This kind of reasoning, "I'm already out of ketosis, so what's one more off-plan day" has kept me stuck above 200 for years.

I must break this pattern, and I'm hoping HFLC can help me do it!

I can relate! I've let over 2 years go by, unfortunately! Today is a new day, thank goodness!
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Old 10-12-2012, 06:59 AM   #19
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October 12th Check in

Hi DG,



Thanks for stopping by.

My weight this morning: 223.8 (down 1.7lb from yesterday; which is also a 4.6lb loss since Monday, and a 9.6lb loss since 10/1).

My ketone level was 0.9 at 6AM, just after getting up.

It's nice to be heading in the right direction for a change, but I got below 215 earlier this year and didn't maintain it. Last year I stalled just above 200 for weeks before dropping the ball and regaining, so it's too soon to say if HFLC is going to allow me to finally break into Onederland.

The last time I got below 200, which was in February of 2010, I accidentally knocked myself out of ketosis (long story, but it starts with a trip to Fresh Choice for a birthday lunch for a co-worker); I was struggling to get back into ketosis when my company folded without warning (another long and heartbreaking story). I was thrown out of my old job, where I had been happy as a clam, and into a new one, literally overnight (I know I shouldn't complain as I was very lucky to get a job offer so quickly, but it meant I was back to working long hours again).
Before the dust had settled from the job upheaval, one of my siblings made a serious suicide attempt, which rocked my entire family for months. In the aftermath of everything, I just didn't have the psychic energy to pay attention to my weight anymore. And I ignored it for a long time. In January of 2011 I got serious again, but I never could quite break into the 190s. So here I am in the 2012 rendition of Same Time Next Year.

What can I do differently to ensure success this go-round?

1) Find a plan that will avoid stalls - hopefully HFLC will do that for me
2) Lower the stress in my life....or failing that, try to maintain my own sanity in spite of the stress.
3) Stay on plan - come hell or high water:
CHEAT FREEDOM IS THE KEY TO KETOSIS, WHICH IS THE KEY TO SUCCESSFUL WEIGHT LOSS AND MAINTENANCE

Last edited by dianajlane; 10-12-2012 at 07:02 AM.. Reason: revisions
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Old 10-13-2012, 06:36 AM   #20
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October 13th Check in

My weight this morning: 223.8 (down 0.9lb from yesterday; which is also a 5.5loss since Monday, and a 10.5lb loss since 10/1).

Here is my menu for yesterday:
2 T Horizon Cream
2 oz Honeydew melon, raw
2 Strawberries, raw
4 slices Bacon, cooked
2 Lettuce Leaves
1 T Mayonnaise, Best Foods
6 Macadamia nuts, roasted
1 Egg, hard-boiled
1 t Cod liver oil
3 oz Ground beef
1 cu shredded cabbage
2 T Olive oil
1 T Butter
1.2 T Coconut oil
5 T SF whipped cream Land o' Lakes

Goal Ranges - Yesterday's Results:

Calories: 1500-1600 - 1600
Total Carbs: ≤20 - 15.2
Net carbs: ≤10 - 10.4
Protein: 50-70 - 52.3
Fat: 130-150 - 146.9
Percent Fat: 78-85% - 82.6%

Here is an average of my first five days of HFLC:
1600 cals
11.2 total carbs
6.5 net carbs
52.7 protein g
147.4 fat g
82.9% fat
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Old 10-13-2012, 09:10 AM   #21
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October 13th Check in - BK

Level this morning 9AM after coffee with cream: 1.0
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Old 10-14-2012, 07:05 AM   #22
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October 14th Check in

Weight 221.8

That's down 1.1 lb from yesterday; which is also a 6.6 lb loss since Monday, and an 11.6 lb loss since 10/1.

If I can keep this up, I'll be into Onederland by Thanksgiving.

Here is my menu from yesterday:

2T Horizon Cream
1.5 oz Citterio Genoa & Provolone
1 Spritzer made with diet soda and 1 T Merlot
1 small Tomato, raw
3 T Olive oil
1 T Vinegar, red wine
5.25oz Ground beef
1 c Cabbage, green, raw
1 T Butter
1 T Coconut oil
8 T SF whipped cream Land o' Lakes
1 oz Cheese, cream
1 Egg, yolk only, raw

Here is an average of my first six days of HFLC:
1600 cals
10.9 total carbs
6.5 net carbs
54.1 protein g
147.3 fat g
83% fat
13% Protein
3% carbs

Last edited by dianajlane; 10-14-2012 at 07:07 AM.. Reason: correct typo
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Old 10-14-2012, 07:25 AM   #23
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Congratulations on your continued progress!!! You must feel great about the results you are getting. That is awesome.

I was really sorry to read about the attempted suicide within your family. I can't even imagine how difficult that time must have been for you and for your sib and all of your loved ones. I hope things are better now for sib.

Love your list of what to do different this time. Me too!! Especially the part about staying on plan no matter what. I can't afford to "throw in the towel" over a stall. Better to stick with it and at least maintain that weight than go backwards. Why on earth did I ever throw in the towel for any reason??? Anyway...onward and forward. Have a good day!

DG
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Old 10-14-2012, 08:57 AM   #24
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Thanks DG...



Thank you for your concern about my brother.
I am happy to report that he is doing much better now.

I appreciate your input regarding maintenance. You are so right, that it is far better to at least maintain your losses! I have the book Refuse to Regain, and the author talks a lot about how to succeed in maintenance (although she has an anti-saturated fat bias); she believes that exercise really helps with maintenance, and I hope to incorporate some of her ideas once I get there.

As far as low-carbing goes, I know what I have to do, but sometimes I can't find the wherewithal do it.

I have some vegetarian friends who say they no longer react to meat as food. Dr. Phinney said something similar. He sees high-carb foods as no more edible than styrofoam.
I wish I could say the same.

I have two main problems that have undermined my efforts in the past:
1) There are LC foods that I miss and find very tempting: hot buttered popcorn, Sourdough French bread with butter and garlic, apple fritters, etc.
I experience a sheer gustatory pleasure in eating these foods.
2) There are social situations where I hate bringing attention to myself and my diet by refusing the offered foods.

I use my ongoing weight loss to motivate myself to overcome the above obstacles. When I stop losing and stall for weeks (which hopefully won't happen so much on HFLC), it gets harder and harder to deprive myself or take on the social discomfort of refusing food and sometimes having to hear and refute the lecture on the dangers of high fat dieting. In one recent example, I refused cake at a birthday party at work, explaining that I was dieting, and was taken to task for putting cream in my coffee

I also have a harder time when I'm under stress: job pressure, family problems, other health problems, any of these can put my dieting efforts on the back burner.
I don't have the time or resources to continue focusing on diet and I stop paying attention to it.

When my brother quit smoking, he took on the mantra "can't have 'em; don't want 'em."
I am trying to tell myself something similar regarding carbs:
Don't need 'em; don't want 'em.

I am not one of those people who can make do with just a little.
I am better off and much more likely to stick with it if I go cold turkey, so my high-carb favorites are out of my diet, and when I'm tempted by one of my High-carb favorites, this is the mantra I want to hear myself saying:
Soooooo Not Worth It...
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Old 10-14-2012, 11:19 AM   #25
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I'm so glad to hear your brother is doing better. I'm sending you positive vibes for his continued healing!

Your description of the social feelings really hit home for me. I am an ex-drinker so I can relate to the "pressure" we feel socially around alcohol as well as food. I guess it has built character learning to say no to booze 100% of the time! When it became life and death, it became less of a problem for me to just say "no" and if people want to argue or have an attitude or judgement or whatever...oh well.

Sugarcarbies have become the same for me. My Dad passed away this past summer from complications of diabetes. A couple months ago I became interested in the NK experiments, and got a ketone meter. That prompted me to also check my blood glucose. Well.....mine is certainly not normal. I have spent a lot of time researching, experimenting with foods and my meter, etc. over the last couple of months. There is no question that carbs have taken on a new meaning for me. They not only make me fat but they will also make me very, very sick too if I keep eating them.

So anyway...then next time I'm offered cake and someone doesn't wish to take no for an answer, I will just say "blood sugar problems" and that will be that. Heck..."I'm watching my blood sugar" might be a not bad response for anyone!

Anway....intersting to strategize about handling the food/drink pushers of the world!

DG
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Old 10-15-2012, 07:34 AM   #26
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Location: Santa Cruz, CA
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WOE: new to HFLC, but long-time LC-er
Start Date: 10/1/2012
October 15th Check in

Weight this morning: 220.7

That's down 1.1 lb from yesterday; which is also a 7.7 lb loss since Monday, and a 12.7 lb loss since 10/1.

Here is my menu from yesterday:

3 T Horizon Cream
4 Thin-sliced Bacon, cooked
0.5 serv. Scrambled eggs (2 eggs, 1T cream)
0.3 Egg, white only, raw
2 T Olive oil
1 T Vinegar, red wine
4 oz Ground beef
1 cup Cabbage, green, raw
1 T Butter,
1 T Coconut oil
8 T SF whipped cream Land o' Lakes
1 oz Cheese, Brie
1 T Alcoholic Beverage, wine, table, red, Merlot
4 Macadamia nuts, roasted
2 T Kefir Cheese

Here is an average of my first week of HFLC:
1600 cals
10.4 total carbs
6.3 net carbs
52.9 protein g
146.2 fat g
82% fat
13% Protein
3% carbs

Last edited by dianajlane; 10-15-2012 at 07:35 AM.. Reason: fix typo
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Old 10-15-2012, 05:24 PM   #27
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DG - So sorry to hear about your dad....

Quote:
Originally Posted by Doggygirl View Post
My Dad passed away this past summer from complications of diabetes.
I am very sorry to hear that.

My DH's father also had Type 2 diabetes, which was mismanaged (low-fat all the way). He was told to use fructose instead of sugar, since he "didn't like artificial sweeteners," but we now know that switching from sucrose to fructose is jumping from the frying pan into the fire. He had so many health problems: kidney stones, gall stones, heart disease. I remember him saying that he wasn't a rabbit and didn't want to eat like one. If only he had known about low-carb diets.

At least I have been able to provide some information to my own parents to persuade them to avoid heading down the low-fat path.
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Old 10-15-2012, 05:57 PM   #28
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Stats: 204/183.2/152
WOE: In Limbo
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Diana, that is great you have been able to help your own parents get better information. My Dad did adopt a LC diet shortly after diagnosis. The problem was that he never saw a doctor AT ALL from the time he left the Army in his early 20's until his brother had a heart attack shortly after Dad retired. No telling how long his sugars had been extremely high and unfortunately there was already a ton of vascular damage. I never used to want to have annual doc exams but I have changed my tune!

Anyway...on to happier stuff. CONGRATS on your continued losses!!!!

DG
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Old 10-16-2012, 06:51 AM   #29
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Join Date: Aug 2008
Location: Santa Cruz, CA
Posts: 72
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WOE: new to HFLC, but long-time LC-er
Start Date: 10/1/2012
October 16th Check in

Weight this morning: 221.1

That's up 0.4 lb from yesterday
But that's still a 7.3 lb loss since last Monday, and a 12.3 lb loss since 10/1.

Blood Ketones at 6AM: 1.3, which is the highest reading I've gotten so far, so at least I know the weight gain is not from inadvertently getting kicked out of ketosis.

I'm disappointed to be up this morning, but I know that is to be expected. Sometimes, the scale moving in the wrong direction is just normal day-to-day fluctuation in water balance and digestive track contents, but sometimes it reflects your diet from the previous day or the day the day before, so I will be considering that.

What I can't do is let on off day affect my resolve.
A little detour does not mean than I need to change my destination.

Here is my menu from yesterday:

2 T Horizon Cream
4 Bacon, cooked
1.75T Mayonnaise, Best Foods (1T)
1 slice Tomatoes, raw
1.5T Cod liver oil
5 oz Meatloaf (veggie)
1.5T Olive oil
1 T Vinegar, red wine
1 cup Cabbage, green, raw
2T Coconut oil
4 T SF whipped cream Land o' Lakes (2T)
4 Macadamia nuts, roasted
1 Egg, hard-boiled

Here are the stats:
1600 cals
7.9 total carbs
5.2 net carbs
59.0 protein g
145.2 fat g
82% fat
15% Protein
2% carbs

Which are pretty much the same as they have been - slightly higher protein, but lower carb, for the same fat percentage as my average from last week.

Here's hoping for only a 1-day detour!

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Old 10-16-2012, 07:39 AM   #30
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You are so right about water balance, etc. that cause little daily fluctuations up and down! I'm glad you are not panicking!

Something that really helps me see beyond the daily fluctuations is to look at what my average daily weight is week by week. Looking at what that average weekly number is doing helps me see progress when I'm thinking there isn't any, but also helps me see the truth if my weight is slowly creeping up and I'm working hard to disregard that. Just a thought from my own playbook in case it's of interest!

You are doing great and your loss so far is AMAZING!!!

DG
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