4/19 Weightloss Wednesday: Small Goal Achieved!

4/19 Weightloss Wednesday: Small Goal Achieved!

It’s time for Weightloss Wednesday!  As of this morning I am at 209.8 lbs which means I have lost over 190 lbs!  This also means I have crossed the last mini-goal off my list (210 lbs) before heading towards my big goal of being under 200 lbs.  This a goal that has been almost 3 years in the making and I can’t wait to finally cross that finish line.

Something interesting happened to my weight this week.  I actually crossed under 210 last Thursday but over the weekend, I ate a lot of food.  Like full on Easter meal with snacks and treats and leftovers.  All sugar free and mostly ketogenic (there was a homemade strawberry shortcake in the mix that was sugar free but there was no way the poundcake was keto.) but just a massive amount of food over multiple days.  You know how it is, family is in town and there is a large ham available.

So what happened with my weight was it went up as high as 215 on Sunday, then dropped like a rock to my current 209.8.  This is after multiple weeks of just not being able to get under 210, then in just a few days I’m able to go from 215 to under 210 in just a few days.  It just goes to show that weight loss is weird and your body just does its own thing.

So a great week, now onward to 200!

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Keto Tip: Put Butter or Heavy Whipping Cream in Your Morning Coffee

 

This week’s Keto Tip is to put butter or heavy whipping cream in your coffee.  This is commonly called “Bulletproof Coffee” and is a great way to add a little extra fat to your breakfast.

To make it, first brew your coffee, then add a healthy amount of butter or heavy whipping cream (I prefer the cream) and pour it into a blender.  I have my little Ninja blender that is just big enough for 2 servings for my wife and I to split.  I know it sounds a little weird but it’s an incredible creamy latte like drink with a large head of foam on top.  So good!

Keep in mind that it adds quite a bit of fat so when I make it, I don’t eat anything for breakfast.  It makes for a great way to extend a fast also.  It also makes a pretty tasty dessert if you have it late at night.

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Motivational Monday: Whenever You Say Yes to Something, You Are Saying No to Something Else

Motivational Monday: Whenever You Say Yes to Something, You Are Saying No to Something Else

We are back with another Motivational Monday where we take a break from looking at the science of the ketogenic diet and work on improving our mindset to maximize our longterm success.

One of the most powerful tools I use when making any decision but especially when deciding what to eat is instead of thinking about what I’m saying yes to, I instead think about all the things I am saying No to instead.  You can’t do everything so it pays to be very selective about what you do and what you eat in order to get the maximum benefit from your actions.

For instance, one of the things I struggle with most in this way of eating isn’t the desserts.  In fact Easter was yesterday and we had a ton of desserts available after dinner, every one of them sugar free and high fat.  The recipes for which can be found in my Ketogenic Dessert book available here.

No, my biggest challenge is Coke Zero.  While I know it is technically sugar free, I also know that the Ace K sweetener in it can cause an insulin reaction.  A small reaction but one that has the power to slow down my weight loss.  One of the mental tricks I have used to overcome this temptation is to work through exactly what I am wanting to say yes to AND exactly what I am saying No to.  Mentally it looks like this.

When I say Yes to Coke Zero, I am saying yes to:

  • an acidic drink that will decay my teeth
  • a sludgy mix of chemicals that am not sure about the long term effects on my health
  • A massive dose of sodium that can raise my BP (I already have issues with this)
  • a rise in my insulin levels without a corresponding rise in blood sugar levels
  • something that can dehydrate me and tax my kidneys
  • something that is not in the long term best interest of my health

And what I am saying No to is:

  • Water – this will keep my hydrated and satisfy my thirst
  • Coffee – I can put some fat in it if I’m feeling hungry
  • Tea – Probably my favorite thing to drink
  • Club Soda – All the benefits of water but with bubbles

Logically thinking through the issue like this can give me the emotional distance I need from a craving to make a good decision.

This can be applied to anything you are going are craving.  Whenever you say Yes to something, you are by definition saying No to something else or multiple other things.  Think through those No’s and see if there is a better solution for you.

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4/12 Weightloss Wednesday: Another Step Closer!

4/12 Weightloss Wednesday: Another Step Closer!

It’s time for Weightloss Wednesday!  As of this morning I’m at 210.8 lbs which means I’ve lost 189.2 lbs so far.  I’m SO CLOSE to my next goal of 210.  In fact I was a little disappointed to come so close and not quite get there.  Oh well, at least the weight is coming off no matter how slowly.

I started week 3 of my kettlebell exercises today.  I’m interested in seeing what happens as I continue down this road.  The good news is that it longer causes the lower back tightness I felt in the first 2 weeks.  In fact I’m feeling pretty good except for the pesky tightness I feel in my hips because I spent the first 40 years of my life very sedentary.  Seems like no matter how I stretch out or try to squat, I still feel like nothing is really “loose” in there.  I usually feel it after I’ve been seated for a while and then try to walk.  It’s like I can’t sand fully upright until after a half dozen steps or so.

As far as what I’m eating, I am still using Intermittent Fasting on the days I work.  It still amazes me how I long I can go without food while in ketosis.  Then of course I stay in ketosis with a high fat, low carb diet.  Once I knock out the 210 milestone, I’m ready for the march to 200!

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