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  • Day 21 - Measurements

    May 10, 2013

    Weight: 206.2 (down 7 lbs total)
    Body Fat %: 19%
    Lean Body Mass: 167.02 (down 1.8 lbs) down 1.7 lbs from last week....worries me that I'm losing LBM too quickly now.
    Fat Mass: 39.2 (down 5.2 lbs)

    Waist: 38.5
    Chest: 42.75
    Arm: 15
    Leg: 22
    Total: 118.25 (2.75 inches lost for two weeks, and .75 from last)

    The loss of lean body mass is the biggest concern for me. The largest drop of LBM this week from the previous. I did increase my intensity on my workout making sure I worked out to failure on each exercise, but it was exhausting by the end. I did increase my protein intake to compensate for the losses, but didn't work as well as I thought...maybe it's factor of losing fat mass. I'll try lifting heavier to see if that makes a difference, as I was focusing on form rather than lifting extremely heavy. I'll also consider increasing my protein intake further.
    Last edited by dob; 05-10-2013, 08:08 AM.
    Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

    Comment


    • Marcie, what led you to fasting? How often and the length of time?
      Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

      Comment


      • Originally posted by Marcie View Post
        The scales say I am down, officially lost 30 lbs! Today is a fasting day.

        Woo hooo!!! Good for you girl!

        Comment


        • I ended up finishing the day pretty well yesterday. I did eat a bit more than necassary due to cravings etc. but choices were great so am not too worried.

          This mornings measurements:
          FBG 100. (Not sure why it was so high)
          Weight: 146.6. Down 1.8lbs overnight.

          Here is today's food log:
          Breakfast: about 3 oz salmon, 1.25 cups cauliflower w 1 tbsp butter.
          Lunch: 4 c romaine w 1/2 c cucumber and 2 tbsp EVOO, 2 tbsp ACV, 2 oz goat cheese.
          Dinner: 3/4 c shredded roast beef, zucchini sticks coated w butter and Parm cheese.

          The totals look like this:
          Cals: 1690
          Fat: 128
          Carbs: 30
          Protein: 108

          I made a gravy with the beef fat/broth left in the crockpot from cooking the beef. I steamed 4 carrots and 6 celery sticks then added the beef broth and onions I cooked the beef in and blended it in the blender. I out 1/2 of this gravy in with the beef and have no idea how to measure that for my data. Thoughts?
          Also, why would my morning sugar be so high? I am incredibly tired due to not sleeping well which is temporary-could that be it? Also, it was 9am since I slept in so late, would that effect it?

          Comment


          • Marcie, congrats on your weightloss! That's a big accomplishment

            dob, I went to look at the spread sheet but the link doesn't work? Is it not public? Would love to see it!!

            Am so thankful for this thread-it doesn't feel so lonly and confusing anymore!

            Comment


            • I decided to do the fast for several reasons. I first checked into it because after 2 weeks primal the scale went up, down then back up so I was thinking about low carb, I try reading the book (pretty sure I have a bit of ADD(if a bit is even possible)) but I jump around to what I'm looking for. I found these threads on low carb and high fat and then went back to the book. There is a history of cancer in my family and my mom passed away at age 46 (my current age) ; I want more time than this! I read the IF is considered cancer prevention; Mark explains that a planned fast can help cleanse your body and I thought it also might get my weight loss going too. So many reasons but I'm on my second day of fast (alternate days) and I get some hunger but it passes and I have lots of energy. It baffles me probably because whenever I would go too long without eating I was weak, shaky and tired. I know now that was the carbs.

              Everyone else seems to be doing great as well. We rock!

              Comment


              • Sorry, I didn't post my food and results for yesterday. The following is for May 10:

                Lunch: 1:00

                6 oz Lamb Chops, 3.1 oz Chicken Breast, 1.5 oz Tuscan Kale, 2.6 oz White Mushrooms, 2 Tbsp EVCO, 1 Tbsp MCT Oil, 1 Tbsp EVOO, 1.5 oz Avocado, 2 Brazil Nuts, 2 Tsp Fish Oil

                Calories: 1,086

                Fats: 92

                Protein: 54

                Carbs: 10.5 (net carbs 5.6)

                Dinner: 4:30 pm

                2.65 oz Grass Fed Beef Liver, 4 oz Wild Sockeye Salmon, 3 oz Mixed Green Salad, 1 Tbsp MCT Oil, 1 Tbsp EVOO, 1 Tbsp EVCO .3 Tbsp Grass Fed Butter

                Calories: 724.6

                Fats: 59

                Protein: 43

                Carbs: 5.4 (net carbs 4.8)

                Totals:

                Calories: 1810.6

                Fats: 151 (75%)

                Protein: 97 (21%)

                Carbs: 15.9 (4%)

                I was at Whole Foods picking up a box of mixed green salad and took a look at the butcher section. I was considering buying some leaner pieces of grass fed beef, round, to make beef jerky, when I came across grass fed beef liver. I've been discussing this with P-bird, and wanted to try it because of nutrient density of this organ. I love how the meats that are less than desireable are cheaper and taste better, like hanger steak. When I got home, I sliced it up into strips like jerky and wanted to give it a shot. I only cooked a bit and overcooked one piece, had a bit of a gritty texture, and the other was pink in the middle. I'd have to say it was better than I was expecting...maybe I jedi mind tricked myself with the low expectations. I don't think I can take a lbs of it and go at it, but a bit here and there, I can deal with. I'm going to cook a bit for lunch and dinner tomorrow and freeze the rest. I read that liver should be ate in 1-2 days.
                Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                Comment


                • May 11, 2011 - Day 22

                  May 11, 2013

                  Measurements: 7:15 am

                  Weight: 204.4
                  Ketones: 3.1
                  Glucose:83
                  Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                  Comment


                  • Originally posted by Marcie View Post
                    I decided to do the fast for several reasons. I first checked into it because after 2 weeks primal the scale went up, down then back up so I was thinking about low carb, I try reading the book (pretty sure I have a bit of ADD(if a bit is even possible)) but I jump around to what I'm looking for. I found these threads on low carb and high fat and then went back to the book. There is a history of cancer in my family and my mom passed away at age 46 (my current age) ; I want more time than this! I read the IF is considered cancer prevention; Mark explains that a planned fast can help cleanse your body and I thought it also might get my weight loss going too. So many reasons but I'm on my second day of fast (alternate days) and I get some hunger but it passes and I have lots of energy. It baffles me probably because whenever I would go too long without eating I was weak, shaky and tired. I know now that was the carbs.

                    Everyone else seems to be doing great as well. We rock!

                    All great reasons. Keep it going. You're doing great.
                    Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                    Comment


                    • Originally posted by splunky View Post
                      I ended up finishing the day pretty well yesterday. I did eat a bit more than necassary due to cravings etc. but choices were great so am not too worried.

                      This mornings measurements:
                      FBG 100. (Not sure why it was so high)
                      Weight: 146.6. Down 1.8lbs overnight.

                      Here is today's food log:
                      Breakfast: about 3 oz salmon, 1.25 cups cauliflower w 1 tbsp butter.
                      Lunch: 4 c romaine w 1/2 c cucumber and 2 tbsp EVOO, 2 tbsp ACV, 2 oz goat cheese.
                      Dinner: 3/4 c shredded roast beef, zucchini sticks coated w butter and Parm cheese.

                      The totals look like this:
                      Cals: 1690
                      Fat: 128
                      Carbs: 30
                      Protein: 108

                      I made a gravy with the beef fat/broth left in the crockpot from cooking the beef. I steamed 4 carrots and 6 celery sticks then added the beef broth and onions I cooked the beef in and blended it in the blender. I out 1/2 of this gravy in with the beef and have no idea how to measure that for my data. Thoughts?
                      Also, why would my morning sugar be so high? I am incredibly tired due to not sleeping well which is temporary-could that be it? Also, it was 9am since I slept in so late, would that effect it?
                      I also have days where my FBG is hovering around 100. It's kinda all over the place. I don't worry about it because on days when I've had higher FBG readings, I tested a few times throughout the day, before meals and after, and my BG ended up being between 80-95. I think as we get further into being keto adapted, our BG will also become more stable. I think every n=1 experiment I see BG and ketones jumps around. I don't think you have to worry about it since you're below 100. It could be the higher protein intake. It could be that your veggies have some natural sugars and starches, like cauliflower or zucchini. If you wan to get to the bottom of this, try changing things around one thing at a time, but if you're losing weight and your body measurements are improving, don't worry about it for now. You're eating nutritious foods and by what you're cooking, you get to enjoy what you eat.

                      I would try to measure all the components of your gravy separately, and add it together. I really can't see any other way. I think you'll have to make some assumptions regarding the beef/fat broth.

                      I think I came across a threads and articles regarding ketosis and sleeping on MDA. Try doing a search under forums and on the home page. I kind of recall some remedies, which are to sleep in complete darkness, magnesium in the evening, vitamin D earlier in the day, don't eat to late, and not too much fat too late in the evening. Other than that, I'm don't really know.

                      You're choice are good and you're eating natural goodness. Love the idea of making the gravy.
                      Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                      Comment


                      • Lunch: 12:45 pm



                        3 oz Grass Fed Liver, 3.5 oz Wild Sockeye Salmon, 3 oz Mixed Green Salad, 2.9 oz Avocado, 1.5 Tbsp EVCO, 1 Tbsp EVOO, 1 Tbsp MCT Oil, 1.5 Tbsp ACV

                        Calories:

                        Fats: 74
                        Protein: 44
                        Carbs: 13 (6.8 net carbs)

                        Can't believe I ate liver again. Still not that bad, but will freeze the rest for next week. I think once a week, for two meals is good enough for now. I just bought grass fed neck bones and bone marrow from the local farmers market. Thank you Holle from Novey Ranch. (no this is not a shameless plug, it was just easy and convenient and will buy again from them next week.) Using the neck bones to make my bone broth. The bone marrow, I'll roast and eat the marrow first, and then boil it to death.
                        Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                        Comment


                        • Paleobird, bought a pound of liver and have ate it twice. Not bad and get a jolt of energy. Thank you for the suggestions.

                          Is it okay to freeze it and eat it later? I read you can freeze it and eat it raw, like a pill?
                          Nutritional Ketosis Journal - http://dobnk.blogspot.com/ and http://www.marksdailyapple.com/forum/thread83999.html

                          Comment


                          • Today I have done ok, but not great. Got incredibly snarky while the ret of my household (4kiddos and hubby) were nibbling on apples and PB and popcorn. I ended up nibbling on flaked coconut. Good food choice, just too much of it.
                            I also remembered that I used to take chromium to stabilize my blood sugar. Diabetes runs in my family and I have had morning sugars over 100 on and off. So last night I took some before bed and my morning sugar was 84!!!


                            Weight 146.0
                            FBS 84
                            I will try to get ketosis shortly as I know I will be in ketosis today or tomorrow.

                            Breakfast:
                            1/2 avocado, 1.5 duck eggs

                            Lunch:
                            Roasted beef from last night. 2 oz sharp cheddar, handful of cucumber and celery slices.
                            Snack: probly 3/4 cup of flaked coconut. I also ate 1 apple slice w PB (sigh-cant be that bad)

                            Dinner: will be
                            1/2 bag spinach cooked (helps in the umm.....elimination department)
                            Leftover beef from last night
                            Will put in my nutritional data later and report back. Oddly enough, even with the higher fat content/nibbling today I a, fairly hungry.

                            Dob: thanks for your input re fasting sugars. The sleep issue is not from LC its more circumstantial. I already take magnesium nightly as well. Thanks tho!
                            Also, I am super worried about muscle loss. How can I be sure I don't lose alot of muscle? Am already pretty weak and workouts are minimal due to adrenal issues. Just working my way back to a routine every other day.

                            Comment


                            • Originally posted by dob View Post
                              Paleobird, bought a pound of liver and have ate it twice. Not bad and get a jolt of energy. Thank you for the suggestions.

                              Is it okay to freeze it and eat it later? I read you can freeze it and eat it raw, like a pill?
                              Yes. If you are going to eat it raw, it should be left frozen for two solid weeks. Supposedly this is how long it takes to get rid of any parasites by freezing the little buggers to death.

                              If you have a dehydrator, you can also desiccate it and then put it in smoothies and soups.

                              Comment


                              • You guys are doing great!!! Keep up the good work!

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