I have failed you guys. And I'm sorry. I am very disappointed in myself and don't know why I did it. I cheated on my diet today, with a donuts and a snack size Reese's Mcflurry. I was having this fight in my mind all morning to just go and eat it.
Mind: "Don't do it. You want to loose weight not gain it."
Heart: "One day wouldn't hurt."
Mind: "Yes, it will! Your insulin is going to increase if you eat that."
Heart: "I'll just go to the gym afterwards."
Mind: "Your going to get sick and it's going to kick you out of ketosis."
Heart: "Oh well, I've been kicked out of ketosis before and it's not that hard to get back into."
Mind: "But you committed 9 months with no cheating to this diet. Just eat so sausage."
Heart: "No one is perfect!! Shut up Mind! I'm doing it!"
Anyway I'm guilty about it but I need not to dwell on it. I've done so well this far. Time to look past this and continue on the good progress. I just thought I should share with you guys because I am going to write the good and bad on this blog. This unfortunately was the bad, but hope there's is a lot more good to come.
Wednesday, April 27, 2016
Tuesday, April 26, 2016
Am I plus size?
I recently went to Rue 21 and tried on the plus size bathing suits. I tried this super cute one on that was 1x but it was too big. And they didn't have the same kind in extra large. I almost bought the 1x thinking I could sew it somehow when I got home. Do I consider myself plus size? Not really. I can't fit into my 13 size jeans yet but then the size 1x is too big. So what's it called when your between normal and plus size? Anyway here is the super cute bathing suit I almost bought. And I'm still thinking about going back and getting it even though it was super big in the bust and butt.
183lb
Workouts are going good. Keto is going good!
Till next time, Kari
183lb
Workouts are going good. Keto is going good!
Till next time, Kari
Thursday, April 21, 2016
That's what friends are for
So this is awesome: my friend is going to try the diet for 3 days! We are going to do a cook session and then a gym session. I'm excited because now it wouldn't feel like I'm doing this alone. In three days she could get into ketosis and loose maybe up to 4 lbs, well see, maybe she would even want to continue past the three days ;) Haha no pressure. Tomorrow we are going to make strawberry and chocolate peanut butter fat bombs, avocado chicken salad (first attempt), and peanut butter fluff. All will take about 15 minutes. And then maybe after go to the gym and do an abs and back work out. If I go to the gym tomorrow it will been 4 days this week gone to the gym. Fitting the gym into my routine has been great. I always thought that going to the gym would be a pain but now I love it and look forward to it, and feel bummed when I can't go, but only sometimes.
Monday, April 18, 2016
Fasting
Hello! So it's been officially 12 weeks on this diet and my current weight is 183lb. I did get to 181 a few weeks ago but I gained, I think from my new birth control I started. But currently at 183, my end of the month goal is 173 and it's almost the end of the month so I am thinking about doing another fat fast for 4 days. It helped last time make me drop 4lb so I think I'm going to start it on Thursday and finish it Sunday. A fat fast is eating 90-95% fat in a day. It's really not that difficult, mostly I ate a lot of macadamia nuts because 20 nuts is 200 cals and 20g of fat. I wish I had a partner doing this with me or a friend, it would be a lot easier to get motivated. I am still going to the gym 3x a week: arms, legs, back and abs workouts.
Feb 8,2016 April 18,2016
Weight: 200lb Weight: 183lb
Waist: 35.5 in Waist: 33in
Stomach: 43in Stomach: 40in
Hips: 44in Hips: 42in
Bust: 41in Bust: 38in
It's sad but my boobs got smaller. My pants feel better, there not falling off but I feel like they fit not squeezing me so tight like before. Still quite a long way to go. About 38 more pounds to go.
Feb 8,2016 April 18,2016
Weight: 200lb Weight: 183lb
Waist: 35.5 in Waist: 33in
Stomach: 43in Stomach: 40in
Hips: 44in Hips: 42in
Bust: 41in Bust: 38in
It's sad but my boobs got smaller. My pants feel better, there not falling off but I feel like they fit not squeezing me so tight like before. Still quite a long way to go. About 38 more pounds to go.
Tuesday, April 12, 2016
Intermittent Fasting
(I have done research on this, talked to people that know about this, who have been practicing for over 15 years, This week I will begin this regimen on my keto diet.)
What is it? It's fasting bad? Why should we (I) do it? What are the benefits? I am going to answer all these questions today in this blog.
What is intermittent fast?
It's not a diet, it simply is a way of eating. IF doesn't change what you it eat it changes when you eat.
Why is it worthwhile?
It’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. Most people eat bigger meals during a shorter time frame. Intermittent fasting is a good way to keep muscle mass on while getting lean.
How does it work?
First need to understand the difference between the fed state and the fasted state.
(I did not write this next part: Written by James Clear)
To understand how intermittent fasting leads to fat loss we first need to understand the difference between the fed state and the fasted state. Your body is in the fed state when it is digesting and absorbing food.
Typically, the fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it’s very hard for your body to burn fat because your insulin levels are high. After that time span, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low. When you’re in the fasted state your body can burn fat that has been inaccessible during the fed state. Because we don’t enter the fasted state until 12 hours after our last meal, it’s rare that our bodies are in this fat burning state. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise. Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.
So what are the benefits?
1. Fat loss
2. Studies have shown it helps you live longer
3. Can reduce risk on cancer
4. Simpler
5. Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31%. This should protect against type 2 diabetes.
6. Some studies show reductions in markers of inflammation, a key driver of many chronic diseases. This is good because I have RSD (chronic pain).
7. Intermittent fasting may reduce LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance. These are all risk factors for heart disease.
8. Intermittent fasting increases a brain hormone called BDFN, and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.
Types of IF:
-Daily Intermittent Fasting: 16 hour fast followed by a 8 hour feeding window. It doesn't matter what time you start, you can start eating at 8am-4pm of 12pm-8pm. (which is what I'm doing).
-Weekly IF: intermittent fasting one day a week or a few days a week.
-Alternative day fasting: intermittent fasting incorporates longer fasting periods on alternating days throughout the week.
So what happens to your body when your fasting?
Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain.
Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.
Intermittent fasting may boost metabolism slightly, while helping you eat fewer calories. It is a very effective way to lose weight and belly fat.
Safety and side effects?
The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first. There is nothing “dangerous” about not eating for a while if you are healthy and well nourished overall.
Fasting Questions:
Drinking on fasting?
water, tea and coffee is said to be extremely beneficial during the fast because it can blunt hunger.
Workout during a fast?
yes
Will fasting slow down metabolism?
No. Studies show that short-term fasts actually boost metabolism. However, longer fasts (3 days or more) can suppress metabolism.
This will work well for me because I'm not someone who can eat a lot of meals in a day, mainly due to my Gastroparesis.
(Sources from: Intermittent fasting 101, intermittent fasting for beginners, James Clear)
What is it? It's fasting bad? Why should we (I) do it? What are the benefits? I am going to answer all these questions today in this blog.
What is intermittent fast?
It's not a diet, it simply is a way of eating. IF doesn't change what you it eat it changes when you eat.
Why is it worthwhile?
It’s a great way to get lean without going on a crazy diet or cutting your calories down to nothing. Most people eat bigger meals during a shorter time frame. Intermittent fasting is a good way to keep muscle mass on while getting lean.
How does it work?
First need to understand the difference between the fed state and the fasted state.
(I did not write this next part: Written by James Clear)
To understand how intermittent fasting leads to fat loss we first need to understand the difference between the fed state and the fasted state. Your body is in the fed state when it is digesting and absorbing food.
Typically, the fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it’s very hard for your body to burn fat because your insulin levels are high. After that time span, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low. When you’re in the fasted state your body can burn fat that has been inaccessible during the fed state. Because we don’t enter the fasted state until 12 hours after our last meal, it’s rare that our bodies are in this fat burning state. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise. Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.
So what are the benefits?
1. Fat loss
2. Studies have shown it helps you live longer
3. Can reduce risk on cancer
4. Simpler
5. Insulin resistance: Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31%. This should protect against type 2 diabetes.
6. Some studies show reductions in markers of inflammation, a key driver of many chronic diseases. This is good because I have RSD (chronic pain).
7. Intermittent fasting may reduce LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance. These are all risk factors for heart disease.
8. Intermittent fasting increases a brain hormone called BDFN, and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.
Types of IF:
-Daily Intermittent Fasting: 16 hour fast followed by a 8 hour feeding window. It doesn't matter what time you start, you can start eating at 8am-4pm of 12pm-8pm. (which is what I'm doing).
-Weekly IF: intermittent fasting one day a week or a few days a week.
-Alternative day fasting: intermittent fasting incorporates longer fasting periods on alternating days throughout the week.
So what happens to your body when your fasting?
Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain.
Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible.
When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.
Intermittent fasting may boost metabolism slightly, while helping you eat fewer calories. It is a very effective way to lose weight and belly fat.
Safety and side effects?
The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first. There is nothing “dangerous” about not eating for a while if you are healthy and well nourished overall.
Fasting Questions:
Drinking on fasting?
water, tea and coffee is said to be extremely beneficial during the fast because it can blunt hunger.
Workout during a fast?
yes
Will fasting slow down metabolism?
No. Studies show that short-term fasts actually boost metabolism. However, longer fasts (3 days or more) can suppress metabolism.
This will work well for me because I'm not someone who can eat a lot of meals in a day, mainly due to my Gastroparesis.
(Sources from: Intermittent fasting 101, intermittent fasting for beginners, James Clear)
Monday, April 11, 2016
Thursday, April 7, 2016
Fiber
This might be a TMI blog but I said in the being that this was going to be a positive and negative blog with honest and real life stuff, so be it. Everybody poops so why should we be so ashamed to talk about it. Since I started the diet I haven't been normal with my bms. It's either I am super constipated, maybe because of all the fat I am consuming. Or I am either on the toilet all night, also may be because of all the MCT oil or coconut oil I am consuming. Either way I still have not found my sweet spot for my bms. :( I have been talking to my support group on Facebook about what to do and so far I have found a great solution. FIBER! Well it's hard to get fiber all that is needed, so the next best thing was fiber powder. Benifiber has worked miracles in just short of a week. I put it in my water or juice in the morning. It is tasteless and works perfect.
Also, I wanted to tell you all of these delicious muffins I have made. They are gluten free and dairy free. They are considered protein muffins, but they are yummy and delicious! They have 4 eggs, 4 tbsp of (grass fed) butter which makes them have plenty of omega 3s. They have 1 cup of almond flour and 4 tbsp of coconut flour and a tbsp of baking powder, Combine them together and either add blueberries (which is did add to the first batch) or chocolate chips. I liked the chocolate chips better, I used dark chocolate but you could use anything. Also my chocolate chips were soy free, dairy free and only have 3g of sugar and 8g of carbs per cup (and I'm pretty sure I used less than a cup). Bake 350 degrees for 20 minutes and viola! I like to eat them when they are warm, and put butter on them. Yum! The mix makes 6 muffins. Try them and you'll like them!
Me and my mom went to a restaurant last week that was celiac friendly. I asked the waitress what kind of flour they used and she said potato and rice flour, I got a little sad face because I can only have coconut or almond flour. I wish more places made things with coconut of almond flour. I had this genius idea to start a restaurant or cafe called The Keto Kitchen. We would serve regular food but we would also serve ketogenic food for people on this diet and use coconut flour and almond flour. Just a dream maybe...
Also, I wanted to tell you all of these delicious muffins I have made. They are gluten free and dairy free. They are considered protein muffins, but they are yummy and delicious! They have 4 eggs, 4 tbsp of (grass fed) butter which makes them have plenty of omega 3s. They have 1 cup of almond flour and 4 tbsp of coconut flour and a tbsp of baking powder, Combine them together and either add blueberries (which is did add to the first batch) or chocolate chips. I liked the chocolate chips better, I used dark chocolate but you could use anything. Also my chocolate chips were soy free, dairy free and only have 3g of sugar and 8g of carbs per cup (and I'm pretty sure I used less than a cup). Bake 350 degrees for 20 minutes and viola! I like to eat them when they are warm, and put butter on them. Yum! The mix makes 6 muffins. Try them and you'll like them!
Me and my mom went to a restaurant last week that was celiac friendly. I asked the waitress what kind of flour they used and she said potato and rice flour, I got a little sad face because I can only have coconut or almond flour. I wish more places made things with coconut of almond flour. I had this genius idea to start a restaurant or cafe called The Keto Kitchen. We would serve regular food but we would also serve ketogenic food for people on this diet and use coconut flour and almond flour. Just a dream maybe...
Wednesday, April 6, 2016
Yay! Insulin
I got my insulin results back today. For the month of March my insulin is 26.6 This is almost normal. Remember normal is 2-19. Last month it was 41 and my starting point it was 164. I am very happy that even though I may not be loosing so much weight but my numbers are going down and soon I wouldn't be pre-diabetic anymore! I will continue to get my insulin checked for the next 7 months. That's right only 7 months left of this diet. August 8, 2016 is my last day, however I will be doing a maintenance period after that date to manage all the weight that I have lost. So maybe by that time I can be a more modified Atkins, not a so strict ketogenic. Which I am looking forward to eating pizza and Oreo's again. Also, right now I am not in ketosis. Sad face* I got food poisoning from something Monday and was puking a lot, not sure if this caused me to get out of ketosis or not but as of yesterday and today I have been trying to get back into it. I checked my ketones yesterday they were .2 and today they were .3 so making progress, ketosis is at least 1.5 but weight loss ketosis is 2.0
Tuesday, April 5, 2016
Beauty
This is a rant of my thoughts:
Twenty pounds and I don't feel beautiful. After having dinner with a friend and taking a dinner photo I wanted to compare them to a previous picture taken 2 months ago of us both. Twenty pounds since then that I lost and I thought I'd feel better. But after seeing that picture my mind hasn't changed: I'm still not beautiful. I always knew I had a an obscure way of seeing myself. And after I lost the 20 I thought well my face looks better so the rest should...or something, I'm not sure. But after seeing that photo I'm not confident. Like knowing I lost 20lb made me confident like I can do this. I can loose 50lbs. But seeing that photo looks like 20lb is no weight and that makes me depressed. Because what if 50lb is my 20lbs? Then I'm gonna have to loose a lot more than 50lb? I can do it. I'm not saying I can't. It's just frustrating wanting to be small and wear a bikini and look good. It's like an ultimate dream I've always had was to be thin. I fallen into the worlds trap to want to be thin and thinking that the only beauty is, is being thin.
1 Peter 3:3-4
Your beauty should not come from outward adornment, such as elaborate hairstyles and the wearing of gold jewelry or fine clothes. Rather, it should be that of your inner self, the unfading beauty of a gentle and quiet spirit, which is of great worth in God’s sight.
Something I need to learn I guess....
Twenty pounds and I don't feel beautiful. After having dinner with a friend and taking a dinner photo I wanted to compare them to a previous picture taken 2 months ago of us both. Twenty pounds since then that I lost and I thought I'd feel better. But after seeing that picture my mind hasn't changed: I'm still not beautiful. I always knew I had a an obscure way of seeing myself. And after I lost the 20 I thought well my face looks better so the rest should...or something, I'm not sure. But after seeing that photo I'm not confident. Like knowing I lost 20lb made me confident like I can do this. I can loose 50lbs. But seeing that photo looks like 20lb is no weight and that makes me depressed. Because what if 50lb is my 20lbs? Then I'm gonna have to loose a lot more than 50lb? I can do it. I'm not saying I can't. It's just frustrating wanting to be small and wear a bikini and look good. It's like an ultimate dream I've always had was to be thin. I fallen into the worlds trap to want to be thin and thinking that the only beauty is, is being thin.
1 Peter 3:3-4
Your beauty should not come from outward adornment, such as elaborate hairstyles and the wearing of gold jewelry or fine clothes. Rather, it should be that of your inner self, the unfading beauty of a gentle and quiet spirit, which is of great worth in God’s sight.
Something I need to learn I guess....
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