Making Every Bite Count

Eating low-carb has both its benefits and its challenges, and sometimes it's a juggling act to work through them.  If someone is eating low carb temporarily for the purpose of weight loss, the key is no cheating, you don't make exceptions in your diet that will thwart your weight loss goals.  On the other hand if you (like I am trying to do) are shifting towards a "low-carb lifestyle" then you have to find the magical balance of the eating choices you need to make without feeling like you have confined yourself to a prison where all cupcakes, ice cream and even most fresh fruits are banned. 

There are some serious pluses to the low-carb diet.  If you are eating the "right foods" (for the diet) you have more freedom in quantity (go for the 14 oz steak over the 10); frequency (yes, you CAN have another snack between meals) and even time (dinner at 9 pm?  No problem!)  On the other hand, if you're looking at low-carb as a method to a shorter term goal, then these are some really bad habits to create. 

But that's not my case.  I am trying to resign myself to the low-carb lifestyle, which means on a somewhat permanent basis I will be saying "no" to the goodies I love-- cupcakes, candy bars, fresh hot bread, NOT a regular part of my future.  No, I will not say "no" to everything, but birthdays will mean a single cupcake rather than a dozen.  It will mean that when I "cheat" or step outside the boundaries of my diet plan, or even when I'm pushing the boundaries a little, it's got to be worth it.

I've been on the diet practicing the low-carb lifestyle for nearly 11 weeks.  I'm deep enough into the ketosis process that I have more leeway in how many carbohydrates I allow into my regular diet.  Over the last few weeks I have had a couple (really small) cookies or a larger handful of popcorn and my blood sugar (ketosis) has not been effected.  I'm realizing I am able to stay in the fat burning process with more carbs in my diet.  Most days I still ail for the 20-30 carb range, but I don't have to keep constant tab (it becomes instinctual) and if I decide to stretch the boundaries, I'm not thwarting my weight loss efforts.

One thing I have learned and determined is when I do take in carbohydrates, especially if I am pushing the limits a little, I want to make every bite count.  Sometimes it means smaller portion, for example, dying for chocolate? I bought a Trader Joe's chocolate bar. The bar itself has is a 12 sectioned chocolate- the WHOLE bar is considered 3 servings (therefore one serving equals 4 sections). There are 10 net carbs in a serving (30 in the whole bar- organic dark chocolate) so rather than eating the whole bar, or even a whole serving, I ate a single square, which comes out to about 2.5 net carbs.  I eat it in very tiny bites, and I let it melt in my mouth rather than chew it.  It makes it last longer, and I eat less and it has a minimal effect on my blood sugar and ketosis. (This is actually a good plan no matter what kind of weight loss program you're on, eat less by eating slower and it's not just fewer carbs, but also calories and fat grams.  This is something I am trying to teach my kids who are not eating low-carb.)

Another important aspect is to find the "lowER-carb" treats that satisfy your cravings. It means a LOT of label reading.  And it means math, like figuring out your net carbs and servings. And it means eating carbs that make it worth it.  If I take a bite of something that has carbs in it and I don't like it, you know what? I don't take a second bite.  And sometimes I spit out the first bite I took.. If it isn't worth it, I don't waste it.  I'm not going to let my goals be hindered by bites that aren't worth it. 

I have a challenge this weekend.  The International Street Fair in Orange, CA starts tonight.  Let's just say it is a tribute to bad eating, 4 good blocks filled with all kinds of delectable delights to the tongue: roasted corn on the cob, gyros, big bratwursts, the biggest and best California rolls. But the biggest treat for me is Loumadkes-- they are the most delicious, indescribable treats. They're SORT OF like pancake balls, but different, smaller, fried (of course) and drenched... I said DRENCHED in this delicious honey based syrup.  Did you hear what I said? Carbs, carbs, carbs, carbs and then more carbs.  There is no carb blocker around big enough or strong enough to counteract the carb level we're talking here. 

So the question?  Is it worth it?  The answer honestly, is, "I don't know." Once a year these treats are available, and they are my absolute FAVORITE.  Could I eat JUST ONE of the balls (that they pile like 20 into a serving?) I don't know.  But I have to decide. If I push aside my carb limits, will I regret it?  Or if I don't will I be sorry I have wait another year to indulge?  I don't know.  There is probably nowhere I can look up the carb content on a (large) serving of Loumadkes.  So I have to decide.  I have to make sure whatever I do, I'm making every bite count.

Below are some "worth it" bites I recommend for someone well into the ketosis process on low-carb.

These treats have only 9 (coffee latte) and 10 (mango or raspberry) net carbs.  

These are some great craving satisfiers, creamy and sweet.

These pants (pictured below) fit tightly when I started the diet. 

I have to look often at photos like these and remind myself exactly why I am doing what I am.

10 Weeks - Day 70

 Today is day 70, 10 weeks from when I started.  The weight continues to come off slowly but surely. 

I'm being open and sharing a little secret, since about week four I have been taking "progress" photos.  Think of it as a reverse of the classic "baby bump" photos so popular on Facebook.  Except I'm NOT posting them all on Facebook.  If you look closely enough on this blog page, however, you can find where they are located and mull over my deepest darkest not-so-secret secrets. 

The truth is, I feel a lot thinner than the pictures actually reveal, but I am 1/3 way to goal (just about, if you round up.) 10 weeks went rather quicjly, and if I think about 20 more weeks to goal, that doesn't sound so bad.  Of course there's no guarantee of that, but a girl can dream, right?  IF (and I know it's a big "if,") I could be hitting goal right around the middle of January.

In this photo the most noticeable thing is the difference between my chest and my "gut," not compared photo to photo so much, be in each pic, things are standing out more, if you get my drift. Oddly rnough I think my backside looks bigger in the newer photo, but maybe my legs being smaller are just accentuating?

Body to body, the 15 (almost) pound difference is somewhat negligible.  But the purpose of the photos will be a comparison to note when we get to pictures at 15, 20, 25 and 30 weeks hopefully (and however many after that it actually takes to get to goal.) The loss difference in chest, waist and hips is a little over 2 inches in each area.  (Which is also sort of discouraging since the percentages of change were greater in the first 4 weeks than in the 6 that are shown here.) 

The important thing is the movement has been in the right direction and relatively constant. These pictures will eventually be a "where I was" memory that causes my "Wow!" comments, and will also stand as warnings about where I don't want to go again. 

Not where I want to be, but not where I was.... so I press on! 

A Somewhat Typical Low-Carb Day

I thought I would share a day of low-carb eating that is relatively typical for me. I know lots of folks picture hunks of meat and cheese eaten in a true caveman fashion but that doesn't have to be the case.

This was my eating for today, all added up I stayed below 30g of carbohydrates which is great!

Typically for breakfast I eat an Atkins bar. Today I had the Dark Chocolate Coconut Crunch bar which is my 2nd favorite. It reminds me a little of an Almond Joy that's got more crunch than coconut, a little on the chewy side. It has (as the label shows) only 3 net carbs. (Chocolate Hazelnut is my favorite for those of you wondering.)

Mid-morning I grabbed a handful of Trader Joe's White Cheddar Popcorn. A fistful is only about 1/4 of the 2 cup serving size, so when you do your low carb math (carbs-dietary fiber x serving size portion) it comes out to about 3 net carbs. This popcorn (in small portions) is a great solution to texture craving for me.

For lunch I cut up 2 pieces of low-fat string cheese (negligible in carbs) and spooned 2-3 tbsp of Trader Joe's bruschetta. It's a great little lunch or occasional late night snack and only has around 3 net carbs.

Although I have lost most of my physical sugar cravings, I do still have a sweet tooth and the Atkins Nutty Fudge Brownie is an acceptable fill. It's by no means a real brownie, but on the diet it works.

For dinner I made my family meatball subs. I took 2 sauced meatballs with minimal sauce and added 2 more meatballs without sauce and a scoop of canned diced tomatoes. I cut the meatballs up into small pieces and melted cheese on top. These were frozen meatballs and had some fillers so they had 6 carbs/ serving. If you made your own, you could reduce the carb count. All told, this dinner was about 8 carbs.

One of my favorite things to eat on this diet is Ralphs CarbMaster brand yogurt. There are several flavors I'd recommend and one of my favorite is the Carrot Cake flavor. I add some walnut pieces for texture and a dollop of whipped topping (Cool Whip or the store bought equivalent) that gives it a dessert feel.  (I also recommend the vanilla flavor with fresh blueberries.)

As far as drinks go, my primary fluid intake is brewed iced tea and water. Sometimes I'll add a sugar free Hawaiian Punch drink mix to my water. I also have a bottle of Diet Mountain Dew every other day or so. I'm not usually a soda drinker, but on this diet I tend to more but none of my carbohydrates come from fluids, though I am working towards a day that I'm going to "splurge" on a glass of non-fat milk which I miss tremendously.

On that note, I also take vitamins daily to keep my diet better balanced. In addition to a good multivitamin I take both calcium +D and potassium because those are the biggest deficiencies in the low-carb lifestyle. If you ever feel a leg cramp on this diet, you're probably not getting sufficient potassium.

So there it is, a somewhat typical low-carb day.

A Somewhat Typical Low-Carb Day

I thought I would share a day of low-carb eating that is relatively typical for me. I know lots of folks picture hunks of meat and cheese eaten in a true caveman fashion but that doesn't have to be the case.

This was my eating for today, all added up I stayed below 30g of carbohydrates which is great!

Typically for breakfast I eat an Atkins bar. Today I had the Dark Chocolate Coconut Crunch bar which is my 2nd favorite. It reminds me a little of an Almond Joy that's got more crunch than coconut, a little on the chewy side. It has (as the label shows) only 3 net carbs. (Chocolate Hazelnut is my favorite for those of you wondering.)

Mid-morning I grabbed a handful of Trader Joe's White Cheddar Popcorn. A fistful is only about 1/4 of the 2 cup serving size, so when you do your low carb math (carbs-dietary fiber x serving size portion) it comes out to about 3 net carbs. This popcorn (in small portions) is a great solution to texture craving for me.

For lunch I cut up 2 pieces of low-fat string cheese (negligible in carbs) and spooned 2-3 tbsp of Trader Joe's bruschetta. It's a great little lunch or occasional late night snack and only has around 3 net carbs.

Although I have lost most of my physical sugar cravings, I do still have a sweet tooth and the Atkins Nutty Fudge Brownie is an acceptable fill. It's by no means a real brownie, but on the diet it works.

For dinner I made my family meatball subs. I took 2 sauced meatballs with minimal sauce and added 2 more meatballs without sauce and a scoop of canned diced tomatoes. I cut the meatballs up into small pieces and melted cheese on top. These were frozen meatballs and had some fillers so they had 6 carbs/ serving. If you made your own, you could reduce the carb count. All told, this dinner was about 8 carbs.

One of my favorite things to eat on this diet is Ralphs CarbMaster brand yogurt. There are several flavors I'd recommend and one of my favorite is the Carrot Cake flavor. I add some walnut pieces for texture and a dollop of whipped topping (Cool Whip or the store bought equivalent) that gives it a dessert feel.  (I also recommend the vanilla flavor with fresh blueberries.)

As far as drinks go, my primary fluid intake is brewed iced tea and water. Sometimes I'll add a sugar free Hawaiian Punch drink mix to my water. I also have a bottle of Diet Mountain Dew every other day or so. I'm not usually a soda drinker, but on this diet I tend to more but none of my carbohydrates come from fluids, though I am working towards a day that I'm going to "splurge" on a glass of non-fat milk which I miss tremendously.

On that note, I also take vitamins daily to keep my diet better balanced. In addition to a good multivitamin I take both calcium +D and potassium because those are the biggest deficiencies in the low-carb lifestyle. If you ever feel a leg cramp on this diet, you're probably not getting sufficient potassium.

So there it is, a somewhat typical low-carb day.

Low Carb Basics - Keto-what?

Ketosis. 

Definition: the abnormal accumulation of ketones in the body as a result of excessive breakdown of fats caused by a deficiency or inadequate use of carbohydrates. Fatty acids are metabolized instead, and the end products, ketones, begin to accumulate. This condition is seen in starvation, occasionally in pregnancy if the intake of protein and carbohydrates is inadequate.

Sounds scary, right?   Well it might be, but focus on this line right here: Fatty acids are metabolized. This is the point of the low carb diet, when you give up carbohydrates, your body begins to metabolize your own stored fat for the energy needed.  And you lose weight. 

Low carb diets are NOT for the thin, they are for the fat.  And if you don't have a wealth of fat stored (that I assume you want to get rid of) then don't do a low carb diet (unless you are living at a healthy "critical carb level" and only slightly in ketosis.)

Wait, slightly?  Yes, slightly, there are LEVELS of ketosis, and for me personally, knowing this is the best gauge for me on how I am doing with the diet.  Sometimes the scale moves slowly and I wonder "Am I doing this right??"   And for me the ability to "pee on a stick" for reassurance works well. 

Below is a picture of "testing for ketosis." Ketostix can be bought at pretty much any drug store.  Reli-On is the least expensive I have found and is carried by Wal-Mart.  Ir's a box of 50 for about $7.00.  How long 50 sticks lasts for you depends on how frequently you test.  I test typically between 3 and 5 times per day, depending how I am eating on a particular day.  The more carbs I'm eating, the more frequently I test to verify they're effect, because being knocked "OUT of ketosis" is actually detrimental to the diet.

Typically I run in the "moderate" range.  The test above was after an entire day at the beach eating very little and getting a lot of exercise swimming in the ocean.  "Eating less, moving more" has the same effect on burning fat as it does on burning calories, so I tested "large" on the ketosis scale.  I was able to eat a few more carbs later for dinner with a smaller effect because of it.  (This is why exercise is good for any diet.)

If your test stick shows any level of positive, from trace to large, you are burning fat and moving in the right direction in your weight loss.  Trace however will create a very small effect.  Trace to small is the "zone" one would want to live in in the maintenance portion of weight loss.  For active weight loss, you want at least small, but moderate to large will show the greatest effect on the scale and in your waistline. 

The important thing to know/ remember about ketosis is you have to commit to the diet. You cannot move in and out of ketosis and have a successful weight loss.  If you are eating the higher calorie, higher fat foods that work and are allowed in a "low-carb" diet and are bouncing in and out of ketosis , you WILL gain weight.  So be careful to resist the temptation to think just a "handful of MnMs" or a "small piece of cake" won't effect you.  In a calorie counting diet you might be able to get away with little slips like that, but in a low-carb diet, you cannot go there.  The good news, once you get past induction, most sugar cravings fade greatly or even disappear. (Your tongue may still crave a treat, but your body will not have the hankering for sugar.)

For me this testing option is one of the best plus sides to low-carb dieting.  I can test myself at any time to reassure myself I am burning body fat and therefore losing weight.  All I have to do is pee on a stick. :)

Low Carb Basics - Counting Carbs

For those interesated in following a low carb diet or lifestyle for weight loss and eventual basis, I thought I would share a few basics. 

First of all it's important to know HOW to count your carbs.  When you first start a low carb diet you have to spend about two weeks on an extremely low carb level, less than 20 grams of carbs per day.  This phase of the diet is call "induction" on the Atkins diet, but the concept is the same no matter what plan you are following.  You cut your carbs to that low level for a period of 2 weeks in order to begin the chemical process of "ketosis."

Ketosis is when your body ceases to burn carbohydrates for energy and burns instead your fat reserves.  After induction each person has to find their own "critical carb level" to continue the stages of weight loss, pre-maintenance and eventually maintenance.  Testing for ketosis (you pee on a stick) you can monitor how your body reacts to carbohydrates.  Some people will have to stay low, taking in only 25-30 NET carbs per day.  Other folks can tolerate as many as 60-70 carbs per day. Trial and error is the only way to discover the answer, and of course the fewer carbs anyone takes in, the faster the weigh tends to come off, but even more so, you will lose inches faster than pounds. 

So I said it NET carbs?  What exactly is a NET carb?  It's the carb count low carb eaters need to concern themselves with.  Certain carbs, specifically dietary fiber and sugar alcohols do not have a profound effect on blood sugar or the ketosis process. 

In induction you want to stay extremely low, so you should stick to (lean) meats and cheese, eggs and beyond that a salad is all you should incorporate during the first two weeks, and by salad I mean lettuce , a little tomato and either a couple tbs or Ranch, or oil and vinegar dressing.  Basic salad, but hold on tight things will get better after the first two weeks.

Once beyond induction you can begin to try more foods.  You should 5-10 carbs (to each day) a week at a time as you discover how many carbs you can tolerate and still lose weight.  So that means week 3 you're looking to be between 20-30 carbs, and week 4 30-35 carbs per day.  When you're no longer testing in the darker phase of ketosis then you need to lower your carb intake again, and be warned "sugar carbs" are the worst of all.

 

Here's an example of how to figure out your net carb count.  What we have here are 3 items I put together to make one of my favorite desserts/ treats. The three items above are Ralphs brand CarbMaster yogurt Carrot Cake flavor.  I top it with a scoop of Ralph's equivalent of "Cool Whip" (which is also low carb) and a tbs of walnuts.

The yogurt (left) has 4 NET carbs.  The total carbs = 4 and there is no dietary fiber or sugar alcohol to deduct.  The second photo is of the whipped topping (real whipped cream is NOT a low carb alternative, it has a lot more sugar in it). Likewise there is nothing to deduct from the carb count, it's total NET carbs is 2.
Then we add the walnuts (photo on the right). Total carbs = 4, BUT we DEDUCT 2 carbs for "dietary fiber." So the walnuts actual NET carbs are 2 (4 total - 2 dietary fiber.)  So the entire carb count for the "treat (which is quite yummy by the way) is 8 NET carbs. 

That's how you count carbs.  Typically most meats (unless they are processed or are treated with sugars or syrups) have no carbs.  Hard cheeses (cheddar, swiss, provolone, etc.) are negligible, <1 g. Be careful of sandwich meats and thinks like prepared tri-tips, you HAVE to read the labels.

OK, that's our first lesson.  Come back soon for more. :)

2 Months, 20 lbs

The photo on the left is my son's high school graduation. I will forever regret my condition in that picture. I have a huge distance to go, but I wanted to see my actual progress. I pray that picture will be the LAST of the "worst photos, and the pic on the right will be a step of change along the way. I at least don't mind the "look" and don't cringe when I see it. I will take it FOR NOW.

TWENTY

It's like a mile marker along this journey. The "20 lb" weight loss. It took 51 days to get here, which seems sort of long, but when I do the math (because I am a "do the math" kind of girl) I am actually losing 2.75 pounds per week, which is actually a very good rate. Wii Fit only recommends a pound per week, so you know, I'm ahead of the game.

At some point today I want to go to the grocery store. I don't want to buy anything, I just want to go in the frozen section and pull out a 20 lb bag of ice and pick it up for a minute. It's a great hands on example for me of exactly what I've lost. (Though I wish it melted more like ice.) When I put my skirt on this morning it was looser, noticeably so. I definitely FEEL better, but the truth is, when you have 80 pounds to lose, 20 is not evident in appearance. No one else is really noticing the loss, so for me, going in and grabbing that bag of ice will actually reinforce the sense of accomplishment.

Yes, that's right, I said 80 lbs, actually 81.2 is my original goal. I'd like to get down to a weight about 12 lbs above where I was when I got married. Maybe it's a lofty goal, perhaps too lofty, and maybe I will find the skin sags and the effort won't accomplish it, or even be satisfied at an early mile marker, but for now, it's the goal I have set - 5 lbs more than what my driver's license says, and my aim.

I could dream that it means only another 153 days, but I know the pace of loss will ebb and flow, and only get harder as I get closer, but at least i can hope that by my birthday next March I might be able to buy myself some new clothes. Time will tell, for now, I press on.

Day 49

I'm not thrilled with this photo, I have a looonnnnnggg way to go, but I have to find the little victories in the journey.

I tried these capris on at the beginning of summer and there was about 4 inches between button and button hole. This top is pinned at the breast because at one point it stretched to the point you could see flesh between button holes because it was so right. Now it's laying flat, no stretch, that's progress.

I look forward to less chins and someday swimming in these pants. I'm not where I want to be, but this photo is a marker that I'm also not where I was. I press on!

Ham & Asparagus Omelette

8 asparagus, top half, cut in pieces
6 slices oscar meyer deli fresh honey ham, chopped
Garlic powder
2 tbs margarine or butter
3 eggs, whisked
1 slice Swiss cheese

Put asparagus and butter in medium frying pan, season with garlic powder to your liking (I use about 4 strong sprinkles). Coat asparagus thoroughly and cook covered over medium heat til asparagus starts to darken. Add ham and let it begin to crisp (less than 2 minutes). Pour eggs over/through it and let then cook. When bottom is cooked, flip egg mixture over. When almost completely cooked reduce heat and lay Swiss cheese on top. Cover till cheese melts then serve.

I made it up as I went along and it turned out great, very delish. My guess (educated) is between 5-7 carbs total at most. It was very filling and a great low-carb meal.

What's Worth It

I've been moving toward changing my lifestyle for 45 days now. I'm trying to refer to it as a lifestyle change rather than a diet beca
use diets are temporary and my success with the diet mindset always has been too.

45 days in, I'm 16.something pounds down and I've lost 5 inches off my waist and 3 1/2 off my hips. I've lost inches everywhere. It's slower than I'd hoped for, but it's nothing to scoff at.

I've been working out some, but not religiously. Two years ago working out was like an idol and my focus on my physical appearance was way out of balance. So I find myself being careful but wanting to be active, balance the key.

There have been some victories, managing to participate in social functions and not partaking of the foods that are going to hinder me reaching my goals. I have to keep reminding myself the moment of indulgence isn't worth it, but when I reach my goals all the times I made a better choice will have been totally worth it.

Tonight I'm struggling with wanting something sweet. I said "no" to ice cream and my all time favorite cookies at Bunco. I have "sweet" low carb snacks that would be "ok" to eat, but I'm trying to resist to giving in because (1) I'm not actually hungry, it's a taste craving, not a hunger; and (2) it's never a good idea to eat late st night.

Granted with low carb eating it's less critical than a regular diet to monitor when you eat, but I'm trying to move toward better habits all around. It's those little things that will help me be successful in the long run. It's not satisfying now, but eventually it will be worth it. What's worth it, that's got to be the focus.

Once I get to where I want to be, I don't ever want to face down another huge opponent in the fight to lose. My opponent is shrinking, and I want that to continue til it disappears for good, because that's what's worth it.