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My new 40-day plan

Thursday, November 01, 2012

It's 40 days until my next body scan appointment. My doctor thought this would give me enough time to see a significant difference in my body composition and possibly some more weight loss as well.
The primary goals are still keeping my blood sugar levels stable and low and increasing my upper body strength.
This time I will not attempt to go as low as 20 grams of carbs/day even though this may produce faster weight loss. I will try to stay between 30-50 grams of carbs/day which will keep me in ketosis but allow for some dairy and fruit in my diet as well as some nuts.
I will continue to do a mix of strength training and cardio and will try to increase this to about 90 minutes/day 5 times per week minimum and 1 rest day.
I will continue to monitor water and salt intake, sleep time and stress level and will continue the supplements I have been taking, in particular Vitamin D, magnesium (slow-mag) and fish oil.
I'm still considering if I want to try an occasional day of intermittent fasting but will only do this if I don't feel hungry doing it.
I may also increase my exercise once a week to include a long-run or other long, slow workout over several hours.
I'm hoping to reach my goal of 20 % body fat and increased muscle during this time.
To start with I will keep my exercise at whatever level I'm comfortable at until my cold is better.

  
  Member Comments About This Blog Post:

NDTEACHER1 11/3/2012 10:17PM

    Keep up the good work!

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CHICA_BORICUA 11/2/2012 9:43PM

  emoticon

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-LINDA_S 11/2/2012 8:41PM

    Best of luck with your 40-day plan. Hope it works out really well for you!

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GOPINTOS 11/2/2012 7:46AM

    Good plan.

I found that when I am lower carbs and higher fats, it makes IF a breeze. Put some CO in your coffee, maybe TBL of butter also. CO will produce ketones, the fat will keep you full for longer. Do that for breakfast and it will be noon lunch before you know it! If dinner was at 6pm the night before, there is your 18 hr IF! Easy Peasy! If you want to go for 24, have another for lunch :)

But anyways, if I know I want to fast, low carbs helps prepare me.

Kraut or anything fermented & CO does not interfere with fasting according to some. Perfect Health Diet being one and many on MDA believe the same. Bone broth is also AWESOME while fasting. While not an absolute water fast, you still get many of the same great benefits from fasting.

Thanks for sharing!

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Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Wheat Belly Team
Country Living Team
Perfect Health Diet Team
Dr Oz Show Fans Team


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JSTETSER 11/2/2012 5:44AM

    I think that I should start a 30 or 40 day plan. Thanks for the inspiration!

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ERIN1957 11/2/2012 4:28AM

    I am working on a 30 day plan, trying a few new ideas to get me exercising more.
I get so bored, and just do not like taking the time to do it alone. But I will push myself and get out of my comfort zone :-)
Your are so proactive and I admire that.
My Best in your 40 day journey!

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Results from InBody scan

Thursday, November 01, 2012

There is only very little change as expected. My weight was up 0.4 lbs. , my body fat was down 1/2 lb and my lean muscle mass was up by 0.2 pounds.
Overall not bad given that I let my carbs go as high as 80 grams on some days and that I had to stop exercising twice, once because of tendinitis, once because of a bad cold that I still have.
The good thing is that my doctor things it's just a viral infection so will just need a few more days hopefully.
I asked about whether I should monitor my blood sugar and the answer was that it is not necessary, unless keeping my carbs at or below 50 grams/day does not bring my H A1 c levels in the normal range.
My next appointment for a body scan is in 40 days so that should give me plenty of time to make some improvements.
I found an elderberry formula that does not have sugar so this leaves me more carbs to eat.

  
  Member Comments About This Blog Post:

GOPINTOS 11/2/2012 7:48AM

    Numbers sound good!

Thanks for sharing!

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Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Country Living Team
Perfect Health Diet Team
Dr Oz Show Fans Team
Wheat Belly Team

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FRAN0426 11/1/2012 10:25PM

    Hang in there, se of us lose weight slower than other---everybodys motabolism and what not and medications etc. can be a factor too. emoticon

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ALLISON145 11/1/2012 8:51PM

    You can do this! Health conditions suck, but they can be great motivation to make positive changes, too!

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ERIN1957 11/1/2012 7:07PM

    good news!

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Day 18 and last day of my ultra-low carb experiment

Wednesday, October 31, 2012

The good news is that my weight is back to 129.8, which means I'm back in ketosis. I wasn't very hungry yesterday in part because my throat hurt. Today I did not really have time to eat until lunch and that was bacon and eggs and a few nuts with a cup of decaf with cream.
I feel good enough to go for a long walk this afternoon.
The bad news is that my doctor's appointment to measure body fat/muscle mass is tomorrow and I'm pretty much exactly where I started at my last appointment.
Overall I still feel pretty good because I was able to maintain my new lowest weight over a month with some traveling and getting sick.
I know now that losing additional fat/increasing muscle will only work if there are no major distractions in my life, otherwise maintaining is all I'm likely to do.
Eating ultra-low carb (20 grams/day or less) is not nearly as much fun as eating low-carb (up to 50 grams/day) and takes considerably more planning and some more money, so I will have to plan these times when I don't have any other challenges that are distracting me.
I will make every effort to not let my carbs get over 60 grams/day and that should be fairly easy to do without feeling deprived.
Giving up fruit and yogurt completely is not worth it to me as long as I tolerate them well. I can save a few carbs by staying with the lower carb nuts (no cashews, more macadamia nuts, brazil nuts and walnuts) and by eating smaller portions of berries, apples and yogurt. I can also save more carbs by using Xylitol more sparingly and getting myself used to foods that have only a very slight sweetness to them.
All this will hopefully get my H A1c levels into the normal range but that will only be tested again in 2 months. In the meantime I will probably get a blood glucose meter and monitor at least twice a week.

  
  Member Comments About This Blog Post:

GOPINTOS 11/1/2012 2:36PM

    Thanks for sharing!

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Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Country Living Team
Perfect Health Diet Team
Dr Oz Show Fans Team
Wheat Belly Team

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ERIN1957 11/1/2012 6:36AM

    Your journey is yours to own and learn from. I am thrilled that you shared it with us.
Thank you!

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KALIOPPE 11/1/2012 4:55AM

    Great job on making it all the way through to your ultra low-carb challenge! Following along with your daily efforts makes me realise how very hard it is to stay that low on the carb meter, but also how important it is to record feelings and findings and how much you learn about your body. For example, you know now that fruit is something you need and want and that luckily, it doesn't harm your body in terms of sugars. Also that your xylitol allowance can be decreased in leiu of something else you may want and need. This will help as you continue on your journey. Again, great job and I hope your appt tomorrow shows positive changes in body fat. However, if it doesn't, don't despair. Sometimes fine-tuning take a while. Be patient, keep doing what you are doing. Your body will react in its own time. emoticon emoticon

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FITSMALLCLOTHES 10/31/2012 11:03PM

    I made my own every week or two for years with non fat milk powder. Maybe some maple syrup or maybe nothing. Have not made it for a couple months.

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MRLDCTYGRL 10/31/2012 6:04PM

    That yogurt she's talking about is also carried at Albertson's. and it's 4g in 6 oz serving with fruit flavors mixed in, for days when your sweet tooth just can't handle one more day of waiting.

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KAKONOLADY 10/31/2012 6:00PM

    not sure if you have a food4less nearby but they have this low carb yogurt-- 4gr only!!! and its pretty good!!! (Kroger brand)

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Day 17 of ultra-low carb

Tuesday, October 30, 2012

I feel better this morning, thanks to being able to sleep in and to the elderberry syrup. I've thought about making elderberry tea instead as I have some dried elderberries which I picked last year. I'm just not sure how potent they still are. Taking 3 teaspoons of the syrup adds up to 15 grams of carbs. I'll see how I do today.
To answer some of the comments to my blog post from yesterday:
I generally take most of my supplements in the morning, all the fish oil and Vitamin D and other minerals that I don't supplement every day. This is mostly for my convenience and seems to work fine. The one exception is magnesium. My body seems to absorb it better in three daily doses of the slow-mag. If I only take it in the morning I can get leg cramps at night. This tells me that my body does not have much of a reserve, something I need to research further. I also suspect that my potassium levels sometimes get too low, which may be a partial cause as well.
Concerning the frustration of regaining weight, even on moderately low carb levels (under 100 grams/day), it is most likely the result of having abused sugar and carbs in the past, although it may also be in part genetic. Either way, it's too bad I can't have more of them, but it's a pretty small problem to have compared to many other health problems I can think of, in particular all the horrible side effects that come with uncontrolled diabetes. I can control my blood sugar and insulin levels and my percentage of body fat and with only diet and exercise. That is really good news. emoticon
My weight is down a little this morning, at 131.2 and I feel well enough to exercise a little so will do some walking later. I'm also trying to keep in mind that a year ago my weight was about 12 lbs. higher, ins spite of much more exercise. That's significant progress. I don't even know what my blood sugar levels and insulin levels were, probably pretty scary.

  
  Member Comments About This Blog Post:

FITSMALLCLOTHES 10/31/2012 12:24AM

    Glad you are feeling better.
I take Calm each night and get no leg cramps anymore. Have taken it 1 1/2 yrs.
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Find your way,
Dayle

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-LINDA_S 10/30/2012 5:16PM

    Glad you're feeling better. I think I've got a bit of something, too, and am taking the Sambucus stuff, though I don;t have a lot of it. Might get the sugar-free next time. Been having a lot of foot cramping lately and one leg cramp. Maybe potassium is low. Need to remember to take enough magnesium.

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ERIN1957 10/30/2012 2:53PM

    Glad you are feeling better.
I truly know that with doing primal low carb I feel better, sleep better, and my health numbers are really good. I eat more carbs then most and limit my fruit. I am losing slowly but I am OK with that. I truly believe the cleaner I eat the better I do as well.
The best part is; I am enjoying the journey.
Keep up the good healthy living!
You are doing an amazing job!

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Day 16 of ultra-low carb checklist

Tuesday, October 30, 2012

I got a cold today and did not feel like exercising and my carbs went over. Frustrating, still, focus needs to be on getting healthy before anything else.

1. how much did I sleep last night: 8 hours
1. how many carbs did I consume: about 80, due to taking elderberry syrup 3 times/day and also putting some raw honey in my tea
3. how much and what type of exercise did I do today: 30 minutes walking
4. what supplements did I take today: Vitamin D3, 5000 I.U., fishoil 2000 mg, slow-mag 6 capsules,
5. what was my stress level today: low
6. did I get enough salt (2-3 grams/day) and enough water (80-100oz.): yes for both


  
  Member Comments About This Blog Post:

HOUNDLOVER1 10/30/2012 1:30PM

    Thank you all for your well wishes. emoticon emoticon
I'm feeling better already after 10 hours of sleep and a hot drink.

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BROADBRUSH 10/30/2012 11:39AM

    if you read my last blog you see my frustration with a LOW or NO CARB diet. yes it works to a point - but the second i add in GOOD stuff - like an orange or banana - everything stops in terms of weight loss - and the numbers creep up and up .
it took me from august 26 to october 8 to lose 7 lbs- really hard -
but then i had some potatoe (no fixings) boiled - and some cranberries - and from then on my system just took 10 days for all of that 7 lbs to come back.
today i am going to the strict days again - just to see if i can yo yo back to that loss. it is more than agonizing - i wish you good luck and better health too.

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HEALTHY4ME 10/30/2012 7:14AM

    Well I think you are doing awesome, and it isn't like you went over with junk or even healthy food. May I ask, do you take all your supplements at the same time, or one of your vit d at breakfast etc.
Hope you feel better soon.
HUGS

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ERIN1957 10/30/2012 6:23AM

    Hope you feel better soon, yes health is always the route to go.
{{{HUGS}}}
Feel better soon, sending prayer!

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KALIOPPE 10/30/2012 4:16AM

    Feel better soon. You are doing so well. Yes, you will go over your carb limit some days, but remember, this is a life plan - it comes with ups and downs, including sick days. Also, it is the average that counts. You will be back to your usual in no time. emoticon

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SHIRLANGEL 10/30/2012 3:00AM

    I hope you feel better soon. emoticon emoticon

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EJOY-EVELYN 10/30/2012 1:53AM

    Do get well soon so you can truly enjoy living the good life again. Take care as you regain your health. Hug, hug -- Evelyn

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JAMBABY0 10/30/2012 1:36AM

    Hope you feel better soon, good luck on your journey

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