Reintroduction - Happy New Year, all !

OK so finally at the point where I can start up again after a couple weeks work ( yah I’m partially retired but still work as a locums doc part time ) ...  plus 2+++ months of wonder -  friends and family and travel and all these lovely holiday distractions ! 

I’m mid-normal weight (BMI 22-23) with aim to drop to BMI 20 just because that feels so great to me - physically, mentally and energy-wise.  And a bit obsessed with making this happen, yah. 

We eat real well at baseline  (organic whole food vegie-fish/seafood) and daily exercise (swim 20-30min laps and walk 5-7 miles total daily) - Add some IPA tho - I now substitute vodka etc but still sip my hubbie’s beer a bit and that’s still every day.  Plus the occasional dessert-like treat when out. 

I started this keto thing right here on September 27th and got about half way there. 137 to 129 and that took about 2 months as I was learning how. 

Most importantly, I learned how great Keto feels. Pretty much kept net carbs under 16-20 and tried to keep fats and pro up to recommended measures per this app  for ketogenic aiming at 1-2 # down per week. Tested blood ketones and mostly >1 but varied some.  Rarely under 0.5 unless a “cheat” occurred.

NOW, after all these past weeks/months travel and family times, it’s time to start this up again.  My dad passed on 12/4 after 91 wonderful years so add all that before and after, plus his at sea memorial a couple days ago to 2 months holidays in 3 states out and u might get our recent picture (!)  

So back to NOW — I’m starting purely ketogenic per “ getting started “ on this app 

Aim is for  1#/week drop on scale , so ...

calories: 1289

nc/pro/fat  5%   30%   65% 

ncarbs:   16gms net

pro: 96gms 

fats: 93gms 

I have found it more challenging to get this much pro and fat in per day than keeping net carb count down.

Any ideas welcome !  

Challenge is that I don’t eat meat and like to keep all this organic and squeaky clean.  Organic dairy’s fine so plenty butter and cream. 

Any other ideas?  I’m pretty much taking in about 10-12 net carbs at dinner w my hubbie and going purely keto through the day.  Pretty much either intermittent fast at 16:8 or do the egg diet thing  from am onward  or whenever hungry . 

Today, to break this recent  easy social feeding time, it’s going to be just a poached egg/curry mayo/sour cream every few hours until dinner, then fish or shrimp plus either salad or stir fry dinner.  

I’ll get on scale every morning plus start checking blood ketones every afternoon starting today.

Other ideas ??

Thanks ! 

Happy new year, all !

Ati

crex52 

“how do I know what my BMI is? Do I need to go to a doctor to find that out? I am 5’1” and started this journey on November 4 at 152 pounds. I am now 138 pounds.”

Wow, how cool! You just dropped 14  pounds in less than 2 months - Bravo !

You can just Google “BMI Calc”and it will take you right to a BMI calculator. Put in height and weight and it spits out ur BMI. 

You just took yourself fm BMI of 25.6 to right down to 23.0. Nice work !

Sharon well I finally, after a couple months, felt like I’d gotten this down - For Me - because I do feel we all are mighty different from each other in every way imaginable (!)

So, for my metabolics, life style/pressures/fun/relationships/ etc etc etc.... this is what’s been working:

- Go to Getting Started on this ap

- Dial in weight loss 1#/ Wk which gives me 1298 calories 

- Dial in Ketogenic or LCHF, depending upon what’s gonna by on or how disciplined I want to be on this 

- Then log in everything that goes down. 

I bought a glucose keto blood meter and some stix for both. 

If things are touchy ( like now getting by back into it), I check afternoon ketones and glucose every day for a week or so. Log them into this system.  I also check fasting glucose fm time to time just to see. 

I’m checking Scale first thing every morning just to see. 

I’m also swimming laps abt 20 minutes/d about 5-7d/wk and use the app MOVE to make sure I walk 5 (considered healthy) to 7.5 miles a day (adds a 250 further calorie deficit)  google refs copied below. 

Expectations:

1. My body scale weight will slowly drop or stay the same  

2.  I’ll feel “lean” inside and energetic - I’ve noticed this certain kind of “feel” once blood ketotic at >= 0.7 to abt 2.0  

3.  My blood ketones are at least around 0.7 in the afternoons .  They are highly variable for most fm what I’m reading . Drop after workouts - have used them up as I’m understanding this .  Low in the ams, not sure why but cortisol naturally ups in a.m. May be related  

4. Also, now expecting to increasingly make this “normal” - not such an outlandish diet.  Will often save most of my carbs for shared dinners w my hubbie   . We eat organic veggie fish for the most part so healthy.  

5.  Challenges: to get enough protein in at >90 gm/day    Still working on that  

So how does this sound to you ?

Do-able ?

Other ideas ?

 

—— google refs below, Good Luck with this !

 

——————\\\\\\\\

 

1 Pound weight loss per week with diet changes and walking combined = 2.5 extra miles walked per day (5280 extra steps), and 250 calories less consumed per day, for a total daily caloric deficit of 500 calories.

How Many Extra Miles do you need to Walk a Day to Lose Weight? | ...

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