calorie counting

Keto & Mindful Eating

Quick Progress Update

The diet is going well so far. I am losing weight, slow and steady. I am averaging a loss of about .8-1.2 pounds a week and while it’s not a huge loss each week like a lot of the keto websites and bloggers promise (I feel like they promise big losses to sell their meal plans maybe?) I am still losing and I am happy with that. I knew going in that it would probably be a slow process. When I lost weight the first time, it was a pretty slow process.

Thoughts on Weight Loss

Before I started Keto, I was struggling. After having Logan my body was out of whack. Pregnancy, breastfeeding, age, metabolism, lack of sleep, all of it…it all contributed to no weight loss. Add in medications that caused some weight gain and I was right back to where I started when I had Logan. I was feeling very disappointed and depressed. I was stressed out and frustrated that NOTHING worked. No matter what I did I didn’t see much of a change on the scale. I kept gaining and losing the same 3 or so pounds.

I was definitely getting into some unhealthy behaviors and unhealthy mental loops. I was getting VERY restrictive with my calories. I was already pretty low–1400 calories a day–and that was with working out. I was seeing food as the enemy. I was looking at meals as a negative equation: How could I cut more calories? Why wasn’t I losing any weight as I cut more and more?

It wasn’t a healthy place to be. And it sucked because back in the day when I was trying to lose over 100 pounds, I was never in that obsessive, negative, eating-disorder mindset.

If nothing else, doing the keto diet has shifted my mindset into a different realm. I’m no longer focusing on calories–which is a HUGE shift for me considering calories were what I focused on for the last 15 years.

Instead, I am focusing on macros and net carbs/fat. The calories are at the bottom of my priority list. I am still trying to stay within a range but I no longer feel anxiety if I am seeing in the MyFitnessPal app that I am over my calories for the day. It is no longer the focus.

I feel less stress and anxiety about all of that, so that’s a relief. Sometimes if I go over the net carbs for the day I do feel disappointed in myself but I try not beat myself up about it. It’s just one day and I usually don’t go that far over my goal.

When I am planning my meals and food for the day I focus on the macros and when I look at nutrients on food labels, I look at carb count first, and sometimes I don’t even look at the calorie count! SO weird! Especially for me!

I will be doing another weigh-in post and update in about two weeks.

Reducing My Calories – Part 3

Here is Part 3 of the series. It’s for last week (the week before I went on vacation) so my hope is that I make some progress before I leave and that I don’t do too much damage while on vacation!

1
Day One

Breakfast: Cereal with milk, toast, unsweetened iced tea and coffee with creamer. Calories: 359

Snack: Blueberries. Calories: 83

Lunch: Homemade tuna salad (with curry powder and lite craisins) with celery and baby carrots. Small piece of chocolate. Calories: 261

Snack: Whey chocolate protein shake. Calories: 100 

Dinner: Baked tilapia with Brussels Sprouts and quinoa. Calories: 430

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Dessert: 2 small Butterfinger minis and half a glass of milk. Calories: 151

Fitness: It was a rest day but I did a lot of walking!

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Day Two

Breakfast: 2 fried eggs, English muffin with cinnamon and splenda, unsweetened iced tea and coffee with creamer. Calories: 338

Snack: Green grapes. Calories: 92

Lunch: I made 2 ham wraps with Swiss cheese, a little mayo and mustard, kale and spinach and then guacamole with celery and carrots. I kind of loved this lunch! It was delicious and low calories and very filling. 1 piece of chocolate. Calories: 334

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Snack: Pre-swim snack of plain Greek yogurt with fresh blueberries: Calories: 111

Dinner: Quinoa, Brussels sprouts and Trader Joe’s Chicken Shu Mai with some sriracha. I was SO hungry after swimming and needed something fast. Calories: 480

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Dessert: Half a glass of milk and 2 mini Butterfinger bars. Calories: 158

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It was a really decent day.

3
Breakfast: 2 fried eggs, piece of toast with some jelly (my homemade jalapeno jelly), unsweetened iced tea, coffee with creamer. Calories: 345

Snack: Green grapes. Calories: 92

Lunch: Homemade tuna salad with sliced cucumber and a Laughing Cow cheese wedge. This lunch was not quite filling enough for me. Calories: 261

Snack: Plain Greek yogurt with blueberries. Calories: 111

Dinner: I was really craving a grilled cheese sandwich so that’s what I had! I made a salad with kale and Swiss chard and spinach with a piece of bacon crumbled, cucumber, tomatoes and Caesar dressing. Calories: 509

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Dessert: Fun size Butterfinger and glass of milk. Calories: 240

Exercise: Did a walk during my lunch break and then went to the gym where I did some weight lifting and the elliptical. My back was really cranky at the gym so I quit early.

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It was an ok day. Could have done better.

day-4

Breakfast: Rice Krispie cereal with milk, piece of toast with jalapeno jelly, unsweetened iced tea and coffee with creamer. Calories: 396

Snack: Green grapes. Calories: 92

Lunch: Back with my new favorite lunch! The ham and cheese roll up with spinach and guacamole and cucumber slices. Calories: 290

Dinner: Quinoa, bratwurst, steamed broccoli with Goddess dressing and sauteed onions. It was a kind of “throw everything together” kind of dinner. Calories: 570

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Exercise: Just walking, it was a rest day.

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I went over my calories for the day and I was disappointed but there was a small victory–I really wanted a glass of wine with dinner but I refrained. It was either have quinoa with dinner or the glass of wine but not both and I made the decision to eat instead. Aw well, I was still a little over for the day but it wasn’t too bad.

Day-5

Breakfast: Chocolate Whey protein shake on the way to the airport! I see a bagel or sandwich and coffee in my future.

 

I have some ideas for meals and snacks for when I get home from vacation. I think they will be helpful. Question for you readers: is this of interest to you guys? I don’t usually post food diary type posts and only intended on doing this for a few weeks but as I make progress I think I will continue what I’m doing. Do you guys want some more food diary type posts? Maybe not weekly but on a semi regular basis?