Hunger before eating 8/10. Satiety after eating 8/10.
Lunch (4:30pm): Light Flatout wrap with 3 oz deli turkey, 20 g mayo, 1.06 oz tomato, a little iceberg lettuce and mustard
Dinner: 2 cups Unsweetened Vanilla Almond Milk and 2.96 oz deli turkey
Daily Totals:
1,001 calories, 68.0 g Fat, 47.3 (-12.1 g Fiber) = 35.2 g NET carbs, 62.7 g Protein
58%F, 18%C, 24%P
Day was 3/10 ease of staying on plan
Lunch (don't remember what time): 7.16 g (raw wgt) tilapia with 10 g. mayo (+light sprinkling of paprika,parsley and lemon juice), salad made of 1 can green beans (228g), 15 g mayo and 9 g onion (+5 drops EZ-Sweetz, a splash of vinegar and black pepper to taste)
Snack (4:30pm): 2 cups unsweetened vanilla almond milk
Dinner (9:00pm): 4.6 oz (80/20, raw weight) ground beef cooked in a patty with 1/4 egg and 25 g raw onion mixed in the patty. Salad made of 1 can of green beans (237g), 8 g raw onion and 23 g mayo (+5 drops EZ-Sweetz, a splash of vinegar and black pepper to taste)
Satiety was 9/10 after each meal/snack I ate today. I didn't have food fixation/thoughts in the evening either. It was a good day!
Daily totals:
997 calories, 65.7 g Fat, 27.7 (-13.1 g Fiber) = 14.6 g NET carbs, 76.5 g Protein
59%F,10%C,31%P
Was the day so much easier because of the lower carb count? I don't know. I think I am going to start noting the ease of the day (mentally struggling to stay on plan/eat 1000 calories) on a 1-10 scale. 1 being not a problem at all and 10 being the hardest day ever to stay on plan.
Today was a 2.
Breakfast (11:30am): 2.93 oz cooked bacon, 73 g fuji apple. (This meal totaled 482 calories, so I am quite full).
Hunger before eating 8/10. Satiety after eating 9/10.
Blood sugar (1:22): 2 hours PP 120.
Lunch (2:45): Light Flatout Wrap with 56 grams tomato and 55 g liverwurst
Snack (5:30): 28 g Cashews
Later snack (6:00): 13 g cashews
Dinner (7:30) 232 g canned drained green beans, 285 peeled raw cucumber, 9 g raw onion, 45 g mayo, 5 drops EZ-Sweetz liquid splenda, rice vinegar (2 splashes worth), pepper to taste
Obviously I am really struggling since this afternoon. I don't know what the problem is. I almost when to the Chinese Buffet with my husband (decision made before eating cashews)... after eating the cashews I got my head about me and decided not to go. But, I am still struggling and will probably for the rest of the night, based on how I feel.
Daily Totals:
1405 Calories, 108.1 g Fat, 63.1 (-20.2 g Fiber) = 42.9 g NET carbs, 59.2 g Protein
67%F/17%C/16%P
Fasting blood sugar at noon: 108. Not very good. I would like to be consistently under 100, but I can't get it under. I am upping my dose of Glucophage 1000 XR to twice a day, from once a day. I will continue to monitor and see if it makes a good difference. I have been it for about 4-5 months now I think.
I was pleased with this morning's weigh in.
Breakfast (1:30pm): 1.45 oz cooked bacon and 97 g (about 60% of a sm-med fuji apple) raw apple. (Note I wanted to eat the whole apple, but felt that would definately be to many carbs at one sitting. I made sure to start eating the bacon before I ate the apple slices as well (per Dr. Bernstein's recommendations). The 97 grams of apple is 13.4 g carbohydrates per Fitday. Because the bacon contained more fat and protein than that, I hope I will be safe to eat part of an apple like this occasionally. I will monitor how I feel throughout the rest of today to see if it will work. I put the rest of the apple in our refrigerator in a Ziploc and will have it tomorrow if it doesn't look too sad by then. I hate to throw out part of an apple, especially when it is as delicious as this one was. Unfortunately the only way to buy small apples in this area, is to buy them in the 3 lb bags... but I couldn't eat that many apples to make that work either.
Hunger before eating 7/10. Satiety after eating 7/10.
Lunch (4:30pm): Green Bean Salad (1 can green beans, 30 g cheddar, 1.02 oz cooked bacon, 25 g mayo, 15 g onion + black pepper). This salad was delicious with the bacon. I cut the bacon into small pieces with my kitchen scissors. Great flavor and was perfectly filling. (Not to full but just right). I am worried somewhat that it will be difficult for me to make it tonight, as I only have about 240 calories left available today (if I don't want to get over 1000 calories). I am starting to get a good idea of what to eat each day, at what times, to be able to handle 1000 calories per day without too much hunger or food fixation.
Hunger before eating 8/10. Satiety after eating 8/10.
Dinner (6:00pm): Light Flatout Wrap with 44 grams Braunschweiger.
Hunger before eating 7/10. Satiety after eating 7/10.
Daily Totals:
999 calories, 72.8 g Fat, 45.5 (-16.9 g Fiber) = 28.6 g NET carbs, 50.6 g Protein
63%F/17%C/20%P
I am going to have a cup of hot tea with lemon juice and EZ-Sweetz now.
Lunch (noon): 5.61 oz (raw) tilapia fillet with 11 g mayo, light parsley, light paprika and 2 lemon slices (I put this in a tin foil pouch and baked it at 375 F for about 30 minutes). Ate with a green bean salad made of 246 g canned drained green beans, 19 g mayo, 6 g onion, a splash of rice vinegar and pepper to taste. This lunch was fantastic. I am definately going to have it again. The tilapia fillet was from a pack of flash frozen ones that are individually vacuum sealed. I love those. They are reasonably priced and stay nicely frozen without freezer burn a long time in the freezer. I ate the fish with some fresh squeezed lemon juice.
Hunger before eating 7/10. Satiety after eating 8/10.
Snack (4:20pm): Light Flatout Wrap with 60 g braunschweiger and 62 g tomato
The braunschweiger and tomato made a taste wrap sandwich. I think it would be good mixed in a bowl with really thinly sliced iceberg lettuce as well. I may try that tomorrow for lunch.
Hunger before eating 7/10. Satiety after eating 7/10.
Dinner (7:30pm): 9.77 oz raw cucumber, 69 g raw tomato, 30 g cheddar, 25 g. blue cheese dressing
Hunger before eating 7/10. Satiety after eating 7/10.
Today was a fairly easy day for some reason. I didn't think it would be when I ate my first meal at noon (I normally like to eat later than that). I think I am finally getting into a good strong ketosis. I am hopeful for the coming week. I hope tomorrow will show something in the 245 range... but I understand that there are a lot of things that can change your weight and all I really have control of is what I eat. The weight loss will happen when it happens.
Totals for day:
1000 calories / 68.4 g Fat / 46.3 (-19.0 g Fiber) = 27.3 g NET carbs / 63.4 g Protein
59%F/17%C/24%P
I didn't take temp or blood sugar this morning. I got up early and have been working since then. (It's 11:20am now). I'm not really hungry yet, so I am going to try to delay eating for a while. I seem to do better when I have more calories available to eat in the evening, as that's always my hard time of day to get through.
Breakfast (it's 12:45pm): cup coffee with 1.66 fl. oz. heavy cream and 11 drops EZSweetz liquid splenda
Lunch (it's 4:05pm): 11.04oz raw broccoli, 2.01 oz cooked bacon, 30 g mayo, vinegar and 6 drops EZSweetz and pepper (Broccoli bacon salad)
Hunger before eating 8/10. Satiety after eating 7/10.
Dinner (it's 6:30pm): 2 cups Unsweetened Vanilla Almond Breeze Almond Milk with 10 drops vanilla extract and 8 drops EZSweetz liquid splenda, 0.95 oz cooked bacon
Hunger before eating 7/10. Satiety after eating 8/10.
Totals for day:
1001 calories, 82.5 g Fat, 26.5 g (-10.1 g Fiber) = 16.4 g NET carbs, 42.9 g Protein
74%F/10%C/17%P
Protein seems a little low today, but yesterday was a pretty high protein day, so I suppose it averages out. The Unsweetened Vanilla Almond Breeze is pretty filling. I think I will continue to get it. I hope the nutrition label is correct. It sure seems more caloric-ally dense than listed on the nutrition label. I will just have to monitor my weight loss while using it, I guess.
Today was a busy day of working. I feel good emotionally and hopeful about my diet. My stomach seems to maybe have shrunken a little, so I am having an easier time at 1000 calories. (Or maybe I am in ketosis now and that is making it easier for my body to access my body fat stores). Either way, it doesn't seem as hard as it did a few days ago. I still have to consciously restrict my eating, but I do not seem to be suffering the hunger pains that I have in the past while eating higher carb 1000 calories per day. I will continue to log and monitor how I feel.
So, I made the Low Carb High Fat Waffle Recipe ("BettyR's Amazing Waffles" from lowcarbfriends forum):
8 oz cream cheese
2 oz heavy cream
4.84 oz cheddar cheese (1 cup weighed)
3 eggs
2.24 oz (1/2 cup) Bob's Red Mill vital wheat gluten
1 tsp baking powder
0.5 tsp baking soda
It made 8 waffles and I ate two. I will freeze the remaining 6 waffles to have on future breakfasts and just heat them up in my toaster. (I have the small square 2 at-a-time waffle iron... meaning the same size as frozen commerical waffles). I used 2 fl. oz. of Mrs. Butterworth's Sugar Free Maple Syrup. The syrup has 8 carbs of which all 8 carbs are sugar alcohols (sorbitol). The syrup tastes wonderful. I got a 24 oz container at my local grocery store on sale for $2.49. I now wish I had picked up two, as they are normally almost $5.00. I also had 3 cups of Ocean Spray diet cranberry juice (5 calories per cup). This was a bigger than normal breakfast and I feel wonderfully full.
This meal calculated out to the following on fitday:
529 calories, 39.7 g Fat, 20.7 g carb (of which 8 g. are sugar alcohols), 28.7 g. Protein
I will wait till later and note how the sugar alcohols impacted my satiety and hunger levels.
Hunger before eating 8/10. Satiety after eating 9/10.
Lunch (4:00pm): can of Hormel Beanless Chili
Dinner 7:00pm): 6 oz (raw wgt) tilapia fillet cooked with 15 g mayo and lemon slices (baked in foil packed in oven). My husband made this and it was amazing. The best fish I have ever eaten in my life.
Totals for day:
1270 calories, 76.7 g Fat, 54.2 (-8.0 sugar alcohols -5.7 Fiber) = 40.5 g NET Carb, 96.0 g Protein
This was a higher calorie, protein and carb day than I would have liked. I ate the fish because it looked so wonderful and I was hungry. I am ok with how today went. I will try to stay at 1000 calories, lowish carb tomorrow. I am pretty stoked with how my weight has been coming down and want it to continue.
Lunch (1:45pm): 4 oz (raw wgt) chicken breast BLSL, 3 g. coconut oil, 30 g cheddar, 20 g mayo, 86 g. iceberg lettuce and 45 g. frozen peas
Hunger before eating 7/10. Satiety after eating 7/10.
Today is my birthday. I wanted to go out to Chinese, but didn't feel like I would be able to get back to my diet easily, so I am not having birthday cake or eating out. My husband understands how hard it is for me to diet, so he was supportive of whatever I wanted to do. He is really wonderful about my weight/dieting.
I am glad tonight will be the end of the chicken breast that I cooked up in coconut oil (I cooked 23.8 oz with 18 grams of coconut oil up the other day and have been eating 1/6 of it in each of my meals). I am tired of having it and am ready to be done with it. I am going to make up a broccoli bacon salad (no raisins) tonight and split it up into containers for the next few days. I also hope to get a good recipe for the LCHF waffles and get those made up. I bought some jalapenos yesterday as well, to make cream cheese jalapenos with. I hope the peppers are kinda mild. They were smoking hot last time I made them, so I've been leary to try again. They are really large ones. I tend to like to make something and have it for several days and then I get tired of it and move on to something else. It makes it easier to figure out what I can have calorie/nutrition wise and I don't have to think about food as much.
It's possible I might have a higher calorie day today (same carbs/protein). I don't want to lose weight so quickly I get hair thinning. I have dieted for a long time before at 1000 calories per day though and don't feel like this is "too low".
Dinner (4:30pm): Flatout wrap with 4 oz (raw wgt) BLSL chicken breast, 22 g cheddar, 22 g mayo, 12 g mustard
Hunger before eating 8/10. Satiety after eating 7/10.
Snack (8:30pm): 2 cups unsweetened almond breeze (vanilla)
Totals for day:
994 calories, 67.3 g Fat / 31.6 - 14.3 = 17.3 g NET carbs / 73.0 g protein
58%F/12%C/30%P
I am proud of sticking to it today. =)
Fasting blood sugar this morning(1 hour after waking) was 99.
Breakfast (2pm): 4 oz (raw) BLSK chicken breast, 3 g. coconut oil, 30 g. cheddar, 21 g. mayo, 16 g. onion, 38 g. iceberg lettuce, 45 g. frozen peas, salt & pepper
Hunger before eating 8/10. Satiety after 7/10.
Dinner (5:45pm): 4 oz (raw) BLSK chicken breast, 3 g. coconut oil, 30 g. cheddar, 15 g. mayo, 2.47 oz raw tomato, 6 g. iceberg lettuce, Flatout Wrap, 6 g. mustard, 10.34 oz cucumber
Hunger before eating 8/10. Satiety after eating 9/10
Totals for day:
963 calories / 60.2 g Fat / 38.5 (-14.7 g Fiber) = 23.8 NET g. Carb / 74.4 g Protein
53%F/15%C/31%P
We went to the grocery store this afternoon and I picked up some Bob's Redmill Vital Wheat Gluten, some Wheat Bran, Xanthum Gum (thickener for soups/stews/gravies), raw almonds, unsweetened vanilla almond milk, bacon, raw broccoli and TVP. I have been wanting to make some LCHF homemade waffles and LC breaded fish sticks. I picked up some sugar free Mrs. Butterworth's Syrup this last week (that has sorbitol as the sweetener). I am interested to find out how it works on some low carb waffles. I plan on making up a big batch of the waffles and freezing them, so I have them ready to put in the toaster when I want some. I would like to figure out a way to do the same with tilapia fish stick (homemade), but not sure how that would work. I also am concerned with how to count the calories for the fat if I home-make fried LC fish-sticks. It will be a guess at best. Although, maybe I can weigh the pan with oil before cooking and after to get a total fat count for the fish-sticks and then figure out the total batch and do the math for each individual serving. I plan on using lard (non-hydrogenated) to cook them in.
Today so far has been easier... although I did feel like I had a bit of hypoglycemia going on when we were out shopping earlier, and chose to stay in the car with the dogs instead of going into a store with my husband.
I am super pleased with this mornings weigh in. Just gotta keep plugging along.
Breakfast (noon): 1.59 oz heavy cream with coffee and 10 drops EZ Sweetz
Hunger before 7/10. Satiety after 8/10.
Lunch (2:15pm): 4oz raw chicken breast (BLSL)with 8 oz mixed oriental veggies, 47 grams sour cream and 3 grams coconut oil
Hunger before 7/10. Satiety after 8/10.
Snack (4:15pm) 30g Roasted Sunflower Seeds
Hunger before 7/10. Satiety after 6/10.
Dinner (5:30pm): 4oz raw chicken breast (BLSL)with 8 oz mixed oriental veggies, 48 grams sour cream and 3 grams coconut oil
Hunger before 8/10. Satiety after 6/10.
I think I ate dinner too early and am worried that I am going to struggle for the rest of the night. I hope not. I was just too hungry to wait any longer. I feel good today... as if I am already a little lighter. I feel like the face carb bloating is down and my jaw bones are more evident. If I can't manage to go without eating for the rest of the night because of excessive hunger, I plan to have 2 hard boiled eggs. Hopefully I can make it without them though. Daily Totals as of now (without eggs):
997 calories / 65.5 g Fat / 42.7 - 14.5 = 28.2 Net Carbs / 69.6 g Protein
57%F/16%C/27%P
(next day note: I did not eat any more yesterday. It was HARD, but I made it).
Fasting Blood Glucose 2:15pm 113. Yikes
Breakfast (2:40pm): Cup coffee with 1.48oz heavy cream and 10 drops EZ Sweetz
Lunch (4:30pm): 1.62 oz cooked boneless skinless chicekn, 30 g cheddar, 16 g onions, 45 g frozen peas, 21 g mayo, and 26 g sour cream
hunger was 8/10 before eating and satiety was 7/10 after eating
Snack (6:30pm): 30 g walnut pieces hunger was 7/10 before eating and satiety was 6/10 after eating
Dinner (7:30pm): 252 g Cottage Cheese (4%) hunger was 7/10 before eating and satiety was 7/10 after eating
It is now 9:30pm and I took a tylenol pm about 15 minutes ago and I plan to be in bed at 10pm. Hopefully I can get back on schedule tonight.
Today's Totals:
996 calories / 74.4 g Carb / 22.8 g (-4.0 g Fiber) = 18.8g Carb Net / 61.8 g Protein
65%F/9%C/26%p
Today was definitely easier than yesterday. I don't know if I should attribute that to the lower carb count or to having a higher calorie day yesterday. Regardless, I am grateful it wasn't as tough as yesterday was. I need to cut back on the diet soda. I've been drinking way more than I should. I always seem to use it as a crutch when I am restarting LCHF.
12:15am (midnight) Flatout wrap with meatballs, onion, mayo & mustard
11:30am meatballs with mustard
3:30pm Flatout wrap, cheese, chicken, sour cream + guacamole
8:30pm Green beans, mayo, onions and lettuce
10:00 pm Hormel Beanless Chili and cheddar cheese
Ending nutrition: 1768 calories, 115.4 g Fat, 94.6 (-36.3 g Fiber) = 58.3 g Net Carb, 107.6 g. Protein
Obviously this was way to high in Carbs, which may have contributed to my massive hunger all day. I think I was about an 8/10 to 10/10 hunger before each time I ate and only about a 5/10 satiety after each time I ate. Kinda frustrating. My energy was low all day and I didn't feel like I had any energy to do things. I think the Flatout wraps are OK in moderation... I should have only had 1 in a day and it would have probably been better to eat something zero carb rather than the Hormel Chili at 10pm. I was really struggling at that point. I think I had been fighting myself for at least 5 hours at that point. All in all, I actually am pretty ok mentally with how yesterday turned out. I would have liked it to be lower carb. I am ok with the calories/fat/protein. I will attempt in the future (when having such a hungry day) to allow myself to go ahead and eat some zero carb food. My error was in trying to stop eating for the day and then succumbing to something higher carb than I would have liked. (Although not a horrible choice, considering).
Note: Everything was weighed on my digital gram /ounce (to 3 decimal places) kitchen scale and input into Fitday.
Breakfast (12:30pm):
12 oz coffee with 1.69 oz heavy cream and 10 drops EZ Sweetz Liquid Splenda
Was quite hungry before eating and 7/10 satiety after.
Lunch (3:30pm):
125 g iceberg lettuce, 23 g. blue cheese dressing, 1.47 cooked boneless skinless chicken breast, 30 g. cheddar cheese
HUNGRY before eating, satiety was 3/10 after eating salad (wasn't enough protein or something)
Snack (5:30pm):
Polar Kippered Snack in Tomato Sauce (1 tin) (251 calories worth)
Hunger was 9/10 before eating and satiety was 8/10 after eating
Snack (7pm): 2 cubes beef boullion (to prevent Charlie Horses)
Dinner (8:15pm) 3.00 oz (cooked weight) lean ground beef and 3 tsp mustard
Hunger before eating was 7/10 and satiety was 9/10 after eating
Totals for the day:
985 calories / 73.8 g Fat / 16.4 g Carb (2.0 g Fiber = 14.4 g Carb net) / 64.8 g Protein
I read all of my previous posts on this blog last night. It made me really sad to read them. I have been fighting my weight for the last 25 years. Even when I was at 140 in my early 20's, I was really unhappy with how much I weighed. It makes me sad that I put so much thought and energy into how much I weigh, and yet I make no progress. It's really pitiful. I don't want to think about it this much for the rest of my life. It was hard at several points today. Before eating the herring I thought I had eaten all my food for the day and I was HUNGRY. I didn't think I would make it. Then I realized in fitday that I had been pre-calculating what to eat and had put some stuff in there that I hadn't actually eaten. After that, it was pretty easy. I feel cautiously optimistic about eating LCHF again.
Since it's been almost a year since I posted on here, I will note that I think I did 2 or 3 runs of low carb since this time last year (of at least 2 weeks or more). My lowest weight during the last year was 238.8 in late September 2012 and my highest was 260.6 in mid August 2012. Mainly I was in the upper 240's and lower 250's though (excluding the low weights from successfully low carbing and the high weights that proceeded each stint).
Today:
Breakfast: (at 1pm, quite hungry before, quite satisfied after)
12 ounces coffee with 1.59 oz heavy cream and 9 drops of EZ Sweetz (liquid splenda)
Lunch: (at 4pm, starving (had gone to Walmart and was famished when I got back), quite satisfied after eating Light Flatout wrap with 2 pieces of Oscar Meyer bologna, 1 slice Kraft American cheese, 20 grams mayo, 24 grams lettuce, 29 grams tomato, 6 grams onion
Dinner: (at 7:30pm (hunger level 7/10 before eating, moderately satisfied after) 183 grams iceberg lettuce, 30 grams cheddar, 27 grams blue cheese dressing, 1.48 oz cooked chicken breast
Drank about 1 Liter of Diet Shasta through the day
Totals:
997 calories/ 80.3 grams fat / 33.6 total grams Carb (21.7 Net carbs) / 45.8 g. Protein
Percentages 69%F / 13%C / 18% P
Protein was lower than I *think* it should be. Carbs were good. Fat was made up of too much seed oil (canola in the blue cheese dressing, seed oil in the mayo). I feel pretty okay for it being the 1st day back on low carb. I feel like I *could* eat some more, but am not really hungry.
Pills taken: Birth control pill, 1000 mg SR Metformin, 225 mg Magnesium Citrate, 5 mg Biotin, 1 gummy (1/2 dose) children's vitamin
Notes: No headaches today. Energy low (this is normal lately).
