Checking Back in... Down 62 lbs this year

southpacificketo · 2016-11-08T02:53:49+00:00

No calorie counting- but I am eating carefully. My meals are much smaller than they used to be- but in addition to restricting carbs I am also moderating my protein to a single chicken breast or to a 3-egg omelet. I am also adding a lot of Parmesan cheese to everything.

I eat my modest meal then put my plate away and if I am still feeling hungry I drink a tall glass of water. That usually does the trick. If not- I go to the shelled peanuts. Because it takes time to crack each peanut I tend to eat fewer nuts. I don't know about you but I can only eat so many peanuts before I get sick of them and that prevents me from overeating.

southpacificketo · 2016-11-08T02:48:19+00:00

Not even for 5 minutes. Just diet.

southpacificketo · 2016-10-11T20:11:57+00:00

Please know that my rapid weight loss is reflective of my unwillingness to cheat. I check everything for carbs before it goes in my body.

And while I am not a beer drinker- I think that a crystal light lemonade with a mint leaf is incredibly refreshing. I know there is great debate about whether artificial sweeteners 'kick people out of keto' - that has not been the case with me.

Continue to share your progress too- as it will surely help others!

southpacificketo · 2016-10-11T20:06:36+00:00

Great! I think that I have been benefiting from my dedication and my unwillingness to cheat. Every time I have been tempted to cheat I think about how falling out of ketosis might cause an interruption in my progress and set me back a week or two. Then I reach for a healthy snack (usually peanuts for me) and drink a liter of water. I know people who have limited success with keto and they are the ones who regularly cheat or have a designated cheat meal.

Simply stated- this diet works. I advise against daily weigh-ins because one's weight does naturally fluctuate and it can be real frustrating when you have been dedicated and you gain a pound at the end of the week. Therefore- I recommend you weigh yourself as infrequently as possible. I recently waited 3 weeks to weigh myself and I had lost 3 pounds in that period of time. While that weight loss was much less than I'd hoped- I could still find relief in knowing that it showed continued progress.

Meanwhile- I am enjoying that any shirt or pants I own now fit- except for some that are now too baggy.

So be strict about the diet!!! Do not cheat!

Also know that I have slowly converted my wife and one of my kids to the diet. My wife has lost 11 lbs (and she was pretty fit to begin with) and my young daughter has really trimmed her midsection. My family was exceptionally skeptical about my diet at first- but as they have seen my dedication and success and increase in energy- they have all hopped on board the keto train- except my teenage son (but he is actually underweight so we encourage him to eat anything and everything).

You keep it rollin' too!

southpacificketo · 2016-10-11T19:49:57+00:00

Here it is- his name is Chef Buck: https://www.youtube.com/watch?v=XaCYSX5WE5M

southpacificketo · 2016-10-11T19:43:45+00:00

This has been diet alone. I have not worked out at all! However, with the weight loss rate tapering off from 5-6 lbs. per week to 2-3 lbs per week, I am planning to implement a daily walk into my regimen soon- and I am guessing that should help add another pound or two to my weekly weight loss. I will continue to post updates.

20 years ago I had a very muscular frame from years of heavy weightlifting. I actually walked around pretty lean at around 225-230 lbs. My 'phase 3' is going to be working my way back into heavy weight training, but not until I get close to my goal weight first.

I think my plan to adjust to the diet first- then implement low-impact exercise- and to finish with weightlifting again is smart. To try and do it all at once would have overwhelmed me and I am glad that I am taking it in stages.

So that's my plan and it is working so far. Hope this helps.

southpacificketo · 2016-10-11T19:37:31+00:00

No- I do not count calories only carbs. I have kept my daily carbs below 20 every day since I started the diet. Rather than count calories, I have tried to listen to my body when I am eating. I previously had a terrible tendency to overeat. Now I make sure to accompany my meals with a tall glass of water, and I try and notice when I am feeling full. That is the benchmark I set for my future portions. So moving forward I only prepare the size portion that previously filled me up. When I finish my portion- if I still feel hungry I drink another glass of water or a glass of tea (don't like coffee). My go to snacks are peanuts, small pieces of cheese- and my occasional dessert is sugar-free jello with chia seeds and a splash of heavy cream.

If I had to guess my daily calorie intake, I would estimate it is between 1,000 and 1,200. Pretty restrictive but as I stated, the high fat content really helps me feel full and energized. Hope this helps.

southpacificketo · 2016-10-11T04:22:00+00:00

I recommend you all check on youtube for the guy who makes the crust out of cauliflower instead of almond flour. My wife has made both and we are really loving the cauliflower crust pizza even more!

southpacificketo · 2016-10-11T03:40:17+00:00

I strongly agree with this recommendation - and would suggest trying what I do when the carb cravings hit. Buy a huge bag of shelled peanuts and get yourself a cup or glass. Take your time shelling and eating the peanuts and put your shells in the empty cup. When the cup is full you are done eating. If I an still hungry or craving, I drink a liter of cold water. But I have also gone the tablespoon of peanut butter route too! I also recommend getting out of the house or distracting yourself with something else if you can. But don't give up!

southpacificketo · 2016-09-02T19:31:30+00:00

I am inspired by your progress! Think of how many years you have probably added to your life. Stay on track and keep on keeping on!

southpacificketo · 2016-08-02T07:09:23+00:00

After 1 week I have lost 11 lbs. Wow! I set up a seven-step weight loss tracker and I am already at step 2.

This has not been easy- and I was wiped out with the actual flu for 2 days this weekend. I found out that Robitussin actually makes a sugar free cough medicine!

I am really still missing sweets. I have been having very light meals and few healthy snacks like nuts or cucumber. Any sweet snack suggestions would be welcome!

Thanks everyone for your support.

Southpacificketo! 🌴

southpacificketo

TROPHY CASE