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Disappointed today. I saw my coach for my weigh in and gained a pound. I knew I had the slip up this last weekend, but was so good after that, that I thought I'd lose something.
I'm following keto and he gave me insights. I need to work on a calorie deficit, right now I've been getting close to my 2000 calories that FS recommends and that is too much. I'm doing well with carbs but need to cut back a little on protein and fat to have some calorie deficit. He recommends around 1200, but could go up to 1500 at times.
I see him again in a week and a half for a weigh in and check in.
The other item we discussed is my "needing" snacks. I need to keep a journal to discover why I need snacks. I believe the mid-day snack is a habit thing and the evening snack is because I am "scared" of going to bed a bit hungry. I need to "get over" this. So, I'll be journaling this week and a half.
Oh, and I just found a great bar for a quick snack or need (Suzie's goodfats bars), they are loaded with good fats and not bad on calories at all and taste quite good. In case anyone is looking for something like this.
Thank you all for your support!
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1038 kcal
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Fat: 69.62g | Prot: 78.17g | Carbs: 26.80g.
Breakfast: Cabot Vermont Extra Sharp Cheddar Cheese, Egg, Carrington Farms Pure, Unrefined, Cold Pressed Coconut Oil 100% Organic Extra Virgin. Lunch: Broccoli, Baked or Broiled Swordfish. Dinner: Cheddar Cheese, Sliced Ham (Regular, Approx. 11% Fat), Lettuce Salad with Assorted Vegetables. Snacks/Other: GoodFats bar peanut butter chocolate. more...
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 Comments
I'm jealous - you have a coach through your doctor (read in a prior post) and I can't even talk to my doctor about keto! I'm curious - what are your carb and protein goals? (I'm 49, 5'2" female - my maintenance goal is 1800 cal, 20 g carb, 50-70 g protein, deficit goal 1300 cal)
18 Jul 18 by member: VAM49
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those do have sugar in some of them, the chocolate chips have actual sugar. you should ask your coach about them. they could kick you out of ketosis if you are in it.
18 Jul 18 by member: baskington
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I looked at your cauliflower frys too, while there is nothing in them somehow they lost all the fiber so that really bumps up the carbs for you. I would just suggest you read the labels closely. if you don't make it yourself, the processing done to the food not only can have hidden things, but it can remove most of the fiber. I watch like a hawk any time I go to the freezer section to make sure they did not sneak something in. you can look up some easy keto fat bombs, no baking. and you know what you put in it. they can help satisfy you when you get those hunger pains. I make up the recipes and use the silicone molds now, I can make smaller treats to save on the calories and not go over my macro's.
18 Jul 18 by member: baskington
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18 Jul 18 by member: manii1
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Good luck - build in some snacks out of your calories, an I avoid the bars because they don't fill me up but usually eat nuts
18 Jul 18 by member: abbadabba
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Just keep pushing forward. It's always good to keep track of when you're snacking and why. I know for myself I always want a snack in the evening out of habit. I can tell myself I'm not hungry, and I'm not, but still go to the cupboard anyway. We're all works in progress. You are on the right track just by educating yourself and figuring out what will work for you. Good luck!!
18 Jul 18 by member: mars2kids
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The best way to teach yourself that having the feeling of hunger is ok, is to fast. It’s kinda liberating.
18 Jul 18 by member: CrashtestDawnie
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Keyishealth's Weight History
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