[U]N=1 week 4 update[/U]
I started my n=1 on 46g protein, 6g carbs & 1130 cals. Ratio 16-2-82.
The low protein was to ensure I entered NK as soon as possible & the low cals was because I have never lost weight on 1200+ cals in the past. I am also not a great believer in calculated BMR values.
After 2 weeks I lost 6lb but at the end of week 3 I had gained back 2lb. On the verge of giving up I was encouraged to up the protein to 55g, which is just below the low end of my protein level using the optimal diet formula, and increase calories to 1350 which is 20% < my supposed calculated sedentary BMR. Ratio stayed the same at 16-2-82
The protein suggestion I am grateful for. 46g was not sustainable long term. 55g is. It allows me to eat my favourite meals without having to have all the protein at that one meal so for now I will continue with that.
The 1350 calories I have found to be more problematic. Because of the protein restrictions & my low carb intake, it means my diet is basically fat. But there is only so much fat you eat in a meal. I ended up reintroducing HCWC to get the calories up. This is a known trigger food for me & after 3 days I gave it up again. Having trigger foods is not where I need to be right now. Also, eating for the sake of eating is what got me into being over weight in the first place. I need to learn to listen to my body & eat only when hungry. Predictably I also gained another 2 lb giving me a net loss of 2lb for the past 4wks.
I have put together 30 daily menus (6 lunches, 5 dinners, everything else the same) giving me a Protein range of 50g-56g, calorie range of 1050-1350 & enabling me to keep my fat >78%. I expect a weekly average of approx 1200 cals/day. Doing it this way means I can get on with life without having to think about food all the time. A bit of calorie cycling won’t hurt and is more in keeping with a long term WOE than trying to stick to the same calories every day.
I have come to realise that for me, losing my last 30lb is going to be a long journey rather than a short sprint so the whole thing will be more sustainable if I keep it in the back ground.
I will continue to track daily for the next 2 months & see what happens before making any changes as I want to get some solid data before determining my next move (hopefully I won’t need one lol).
Will report back in 4 weeks.
PS: 2 non weight changes I have noticed are that my damaged knee no longer aches & the black dog doesn't visit so often. For both of these I am truly grateful to NK.
I'm having reservations about being able to keep up with NK and my job and keep my sanity. I ate totally WAAAAAAYYY off plan this weekend and I think I needed to. I have a headache right now. I'm debating on sticking with NK or just doing straight low carb. This job is more stressful than my last one and I am hoping that the one I interviewed for does come through. I never would have thought that a data entry job would be more stressful than a full on health insurance call center rep position was.
NK is not the be all & end all. Your mental & physical health is more important. Why don’t you stick with the eating plan which works best for you right now (Sorry you are having such a bad time with your job). That would remove one stress from your life. You can always go back to doing NK later (if you decide to give it up for now) when the job situation resolves itself.
^ that ---- take care of yourself. Stress can cause all kinds of issues so theres no need to make things worse with diet stressors! Just eat a good primal diet until things gets worked out the job department. :)
Started keto last monday and weighed in on friday with 4 pounds lost. I'm doing 70-20-10 split and that seems to be sustainable for me. My goal is to lose 20 lbs total doing keto than slowly introduce some carbs back in but still keep somewhat low carb while I use some of Marks recommended workouts to strengthen my muscles.
I've never eaten a huge variety of foods so some days can be a challenge if I'm not home all day. I keep almonds with me and use the high fat coconut milk that comes in the cans for coffee. I'm lactose intolerant and don't like the taste of sweeteners so neither of those are in my diet.
A small amount of frozen berries in a daily smoothie and veggies are where I get my carbs from.
Today I turned down going to a pizza place with my visiting family. Its just being cruel to myself to sit and watch others eating my favorite food while I have salad!
Its just easier to completely avoid situations that will put me close to my favorite foods. I don't have the control yet to not binge if something is in front of me!
Hi all. Checking in. My first 21 days have gone well. I coupled NK with a 21 Day Sugar Detox. I lost 10 lbs. Pleased. Planning to continue with the NK, but not the detox. Those sugar free fat bombs were not the most enjoyable. Added a bit of honey to my coconut chocolates (made with 8 tbsp coconut oil, 8 tbsp butter, 8 tbsp almond butter (this is where they got gross b/c I didn't notice the almond butter was salted), 2 oz pecans and 1 cup coconut) and now they're delicious. I added 2 tbsp to 16 chunks of chocolate. Just enough sweet to drown the salty flavor. Mama is happy with it. Macro breakdown looks like this: 89/11/3 (F/C/P). Not bad... the 1 cup of coconut I think is what did in the carb count in, but it's worth it.
Weight was a touch into the 184's today... hoping to still be in 184 tomorrow (or a bit lower, if possible).
It's supposed to be Shark Week, but I think I have been taking too much Vitex and now the signs of Shark Week are present, but the sharks aren't doing any killing... they're just circling and threatening... Was told too much vitex could do this... But, I was also told that it would take a month to notice if the decrease helps, so there's that... In the meantime, hoping for some more loss as a result of hormone shift from the Shark Week that's not a real Shark Week... ;)
Seems like most everyone is having a bit of success so kudos to you all!
[QUOTE=Ddraig Goch;1137062]I tried making my own mayo for the first time today. Although the bought mayo I use contains no sugar & all natural ingredients, it does contain sunflower oil & I wanted to switch to olive oil & CO as Iíve been using a lot just lately.
Seems easy enough (I am no cook): 2 egg yolks, 1 tsp mustard, Ĺ cup light olive oil, 1.2 cup CO, some ACV.
Well the first batch went ok until I came to add the ACV. Not knowing how much, I added ľ cup (thinking it was 1/8). The result was not good.
So I thought I would just make some more & add it in to dilute the ACV. 12 eggs & 2hrs later I finally got there. I now have 6 jars of mayo in the fridge & I learnt 2 things: donít use the CO when trying to emulsify & donít use too much vinegar lol
PS what does one do with 14 egg whites? I usually give them to the dog but even he can't eat that many[/QUOTE]
Oh - I can't tell you how many times I have done this! - ended up with too much of something because I was trying to dilute it!!
Here is some advice on the egg whites if it's not too late:
Copied this from a [URL="http://www.thekitchn.com/quick-tips-what-to-do-with-lef-53920"]cooking website[/URL]
[I]"Egg whites freeze brilliantly, keep forever, and are as good thawed as they were fresh. We keep one container in our freezer and add new whites to the top. If we remember to mark how many whites we've added, it's easy to tell when we have enough for a favorite recipe. We've also heard of people freezing one or two egg whites in ice cube trays, which comes in handy when only a few are needed in a recipe." [/I] (my experience: If you use an ice cube try, the tops of the whites will dry out over time, better to cover it or pop them out and keep in a baggie. Also, they may stick in the tray, but you can't grease the tray or they won't whip...)
Ok, I want to pass on a tip I just learned - [I][B]don't freeze HWC[/B][/I]! I had too much and thought either it will spoil or I could risk ruining it by freezing it. I had read that the texture would change - well, yes, it does. It gets grainy. You can still add it to coffee, but it just isn't the same. Better to use more of it while it's fresh!
[QUOTE=252dlp;1139061]Wow, Jenn...great job!![/QUOTE]
I second this! Very good news!