Weightloss Wednesday: 30 lbs Down



We are back from the Holiday Hiatus are starting up the Weightloss Wednesday posts again.  I gained a few pounds over the Holidays so I took a few steps backwards but I’m back on track and determined to lose 100 lbs this year.  Please don’t tell me that is unrealistic, I know it us but I’m aiming high.  Just a few pounds a week and I’ll get there.

How are your weightloss efforts coming?  I’d love to hear from you in the comments!

What is Sugar Free and Keto Friendly at Arby’s?

What's Sugar FREE at Arby's?

Looking for more great low carb menu items

at your favorite restaurants?

Click here to get the full ebook!

Today we are looking at what has no added sugar at Arby’s.  Unfortunately, Arby’s sauce has sugar which for me is about 90% of the reason I ever went there.  The best thing to do here is just to get the shaved meats and maybe a little mustard or horsey sauce for dipping.  You can see the full menu here.


  • Brisket
  • Angus Steak
  • Corned Beef
  • Roast Beef
  • Ham
  • Pepper Bacon
  • Chicken
  • Turkey

No Sugar Added Arby’s Menu Items

  • Cheddar Cheese Sauce (Probably has PUFAs)

Low Sugar Arby’s Menu Items (Less than 2g)

  • Horsey Sauce
  • Ranch Dipping Sauce
  • Chopped Side Salad
  • Marinara sauce
  • Lite Italian dressing
  • Buttermilk Ranch Dressing

Looking for more great low carb menu items at your favorite restaurants?

Click here to get the full ebook!

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10/8 Weightloss Wednesday: 34 Lbs Down and an Important Discovery about my Progress

Weightloss Wednesday

Today’s Weightloss Wednesday is up!  Please follow me on YouTube to never miss an episode!

So excited to see the weight start to come off again.  In the video I talk about something I noticed as I charted my weightloss.  It seems that it’s not a steady downward slope but it seems like the weight comes off in large chunks and then plateaus for a few weeks.  That certainly makes not losing weight in a given week a lot easier to deal with mentally.

I also go over my quest to do a pull-up.  Seeing some awesome progress there.

Thanks for watching and if you have any questions about living sugar free, let me know!

10/1 Weightloss Wednesday: 26 Lbs Down

Weightloss Wednesday

It’s Weightloss Wednesday!  Actually a special Thursday edition of WLW because the video took forever to upload to YouTube so I went to bed.  Please follow me at the aforementioned YouTube channel to never miss an episode.  Thanks!

So it’s been a weird week with some weird weight fluctuations.  The only thing I could track it down to is that I changed my workout up a bit.  I can only assume that my body burns more calories on the stationary bike than it does on the rowing machine.

But over all I’m happy with the way this is going.  I feel tons better and it’s encouraging to see my body go through these changes.  I sure wish it would all happen faster though!

How to Break Your Sugar Addiction–Step 2: Eliminate Bad Habits

How To Break Your Sugar Addiction Step 2 Eliminate Bad Habits

So we’ve looked at a 5 step process to break the sugar addiction and discussed how crucial it is to have the right attitude, now let’s look how to eliminate habits associated with eating sugar.

Step 1. – Identify the Habits

You know, before this whole process started with me, I would have bet you money that I really didn’t eat much sugar.  I mean sure I had a candy addiction but I had switched to Diet Coke years ago (Now it’s Coke Zero), I didn’t put sugar in my tea and didn’t eat too many sugary snacks.  Now I look back on what I was eating and wonder how I didn’t get bigger than I did.

What I didn’t realize was that I had so many sugar habits.  Little ways that I would add sugar to my diet every time I did certain things that would add up.  What was so important for me to do was to identify the “triggers” or what I was doing while eating the sugar.  Here are a few examples.

  • If breakfast was a piece of toast, I put jam filled with sugar on it.  If it was oatmeal, maybe a little brown sugar was sprinkled on.
  • If I ate lunch at home, maybe I had a peanut butter sandwich and of course I would buy the brand of peanut butter with all the sugar. (What brand is that, you ask? Dang near all of them.  Now I use Adams all natural peanut butter.  Good stuff and it’s just peanuts, nothing else.)
  • If I stopped at a gas station to get gas, I usually walked out with a Diet Coke and a candy bar.
  • If I stopped at Starbucks, I got the sweetest thing on the menu.  (Frappuccino anyone?)
  • A little dessert after dinner meant way too much ice cream, possibly with Magic Shell and a little whipped cream.

An on and on it went.  Once I identified the habits I had developed over the years, I was ready for the next step.

Step 2 – Replace Old Habits with New Ones

Once I could clearly see the areas that could trip me up, I had to start making a plan to get around these areas where I could easily be tripped up.  Here’s what I did to break those old habits.

  • I made sure my breakfast was no longer a bunch of carbs I wanted to pour sugar on.  I switched to a protein-based breakfast.  A normal breakfast for me is an egg, a piece of bacon (Be careful with the bacon as most are cured with sugar.  I looked a long time to find Pederson’s Farm bacon) and what ever veggies I can chop up and throw in the skillet.
  • Lunch was similar.  No more sandwiches, usually leftovers from the previous night’s dinner.  Lots of protein, lots of veggies.
  • If I’m at a gas station and want a snack, now it’s almonds instead of a Snickers bar.
  • Trips to Starbucks mean black coffee with a little cream.  Not only does this save me a couple bucks per trip, (black coffee is like $2 where I was usually spending $4+ before) but now I can have unlimited free refills and because my taste buds have changed so much, the cream is all the sweetener I need.
  • Dessert is a few almonds, maybe a spoonful of Adams peanut butter, this frozen banana ice cream, or sometimes a slice or two of cheese.

So once I took a hard look at what I was eating and when, I could systematically go after each of my problem areas and create a plan of attack that would help me make it through the day without being tripped up by my sugar addiction.  All it took was just a few weeks of being careful before I was able to break my addiction.  Now the thought of smearing sweetened peanut butter and sugar filled jelly on to a piece of bread made with sugar has absolutely no appeal to me at all and the thought of eating an entire Snickers bar turns my stomach a little.

You can do this also!  Take a look at what you eat, figure new ways to eat that don’t involve sugar and stick with it for just a few weeks.  Once the hold that sugar has on you is broken, you won’t want it anymore.

Have you made the plunge to the No Sugar life?  Let me know in the comments below!