Journal 4: I get asked this a lot. "What do you eat?" "And how much do you eat?" Then some people want to get into some
serious details like, "How much protein can you eat?" "Do you ever have a cheat day?"
For many years now I've kept my carbohydrates below 50g. My daily range is between 20g to 50g. By doing this I managed to lose more than 40 pounds over a couple of years. I AM A SLOW LOSER. Most people lose way faster than I do on a low carb diet. Just sayin'.
After a while I hit a plateau. A 2-year long plateau. Although discouraging, I sure as heck wasn't going back to my old way of eating. Being a low carber meant that I lowered my blood pressure, I was no longer needing to take statin medications for cholesterol and I got the zip back in my life. Those are Non Scale Victories (NSV) worth more than a number on the scales.
Living low carb has its privileges!
However, like anyone still needing to lose a fair amount of weight, I wanted to bust out of the plateau which is why I began messing around with a variety of fasting protocols. And then I saw a bit of movement on the scales. Hello?!!! I'm in!!!
But in the beginning I made things way too complicated for myself. I worried about protein requirements. What about too much fat? Too little fat? Could I have a Bulletproof Coffee to start the day? Would I break an Extended Fast if I drank chicken stock? I was so caught up in the tiny details I drove myself (and hubby) nuts!
I had to chill out.
So let me answer some of the questions I get asked a lot.
"What do you eat?"
you look at my journal entries you'll see that I keep most of my meals simple.
I eat an assortment of non-starchy vegetables.
I love animal protein (humanely raised when possible), like beef, lamb, pork, chicken, turkey, duck, venison, fish, sea food / shellfish and eggs.
I enjoy dairy in moderation (only because I can be a cheese pig).
I use nuts and seed sparingly (because for me they're addictive).
use fat in my cooking and to add flavor.
I love avocados.
Sometimes I'll have a piece of 90% dark chocolate.
Sometimes I will have a few berries in season.
"How much do you eat?" I've learned to trust my hormonal hunger signals. I eat slowly and I only eat until I am comfortably full. Some days I need more food than other days. I trust that my body knows what it's doing. I don't have a problem pushing my plate away even if it still has food on it.
"How much protein can you eat?" I don't measure out my food portions. I do here for the sake of giving you an idea of what and how much I eat. But normally I just follow my true hunger signals.
If I serve myself a plate of food with let's say a big juicy steak, if halfway through the meal I'm comfortably full, then I stop eating. That steak becomes leftovers for another awesome meal tomorrow. I don't force it so that I can achieve a certain number of protein grams. I also don't portion it out to make sure I don't go over a certain protein requirement.
However, it's early in my Time Restricted Feeding experiment so I'll keep an eye on that. But for now, I eat until I'm satisfied.
"Do you ever have a cheat meal?" If by that you mean, do I eat bread, potatoes, pasta, popcorn, rice, sweets, etc... the answer is no. Some people can and do. For me I prefer not to. I've come to believe that sugar is poisonous to our bodies so I don't ever knowingly eat sugar in any form. I read labels like a woman possessed!
As for high carb starches, they hurt my belly, make me feel bloated and load me up with more gas than I care to carry around. Starches make me feel lethargic and dopey. I don't like feeling that way.
But there are times I will make low carb or ketogenic treats which I'll have in moderation if I'm still hungry after a meal.
As a general rule I don't have a need to snack so these treats are few and far between and most often eaten only on special occasions.
Start Weight: 154
Today's Weight: 150.8 (-3.2)
1 cup chopped romaine topped with
1/2 cup yellow bell pepper
2 sliced radishes
2 sliced strawberries
1 large chicken thigh with skin
1 tbsp 18% sour cream mixed with 1/2 tbsp heavy cream
2 tbsp Kefir
Stir fry made of
6oz lean beef strips
4 medium mushrooms
1/4 red bell pepper
1/8 medium carrot
1 tbsp avocado oil
splash soy sauce
garlic powder, hot pepper flakes, ground ginger
Net Carbs: 14.42g
57% Fat, 35% Protein, 8% Carbs
Chew on This:
That's it for Fasting Journal 4- On the next journal page I talk about the scales, friend or foe? Check it out!
Are you trying Time Restricted Feeding or thinking about it? Share your thoughts here!
Feb 21, 21 12:11 PM
My BACON AND EGG DIET day one journal entry. Follow my progress as I get back into ketosis and become fat adapted.
Feb 21, 21 06:48 AM
Using the bacon and egg diet helps you get in ketosis and to become fat adapted faster than most methods.
Sep 10, 18 10:45 AM
Ground venison is the base for this venison soup recipe. Packed with nutritious vegetables and loaded with fiber too! Makes a huge quantity perfect for freezing.
Sep 10, 18 10:08 AM
Prepare this venison stew recipe without any fuss or exotic ingredients. This is just plain easy to make, it's low carb and paleo friendly. And it tastes great!
Sep 10, 18 09:25 AM
Satisfying western omelette is the perfect choice for a low carb breakfast meal. It will keep you full for many hours.
Jul 29, 18 08:04 AM
A versatile muffin in a minute recipe for two. Try it toasted or make a grilled cheese sandwich. Use it like you would any kind of bread! High in fiber and deliciously nutty flavored.