LCHF #8 – An Average Day

Continued from… LCHF #7 – Dropping Graph

After the cake I had at the end of week 9, I went back to strictly dieting in week 10 and 11. Now we were in a holiday park with another couple in the weekend between weeks 10 and 11, which meant we went out for dinner two nights in a row. I have been good. Really good. I couldn’t weigh my food, but I didn’t eat anything that I know have a lot of carbs, such as bread and fries. I stuck to meat and veggies.

Except…

Yes, of course I allowed myself something nice. On Saturday night I had ice cream with hot chocolate sauce and on Sunday I allowed myself a cappuccino. We returned on Sunday and on Monday morning I got on the scale. I had gained 1 kilogram from the week before. On Wednesday I got on the scale again and I had already ‘lost’ 700 grams. This morning I was back on the lowest weight I had since I started this LCHF journey.

Weight progress on 3 September 2016
Weight progress on 3 September 2016

 

Now I have to say that on Sunday last weekend my body immediately told me that I have done something wrong. That was after the cappuccino. Had I done only the ice cream or only the cappuccino, I guess my tummy would have been okay, but it wasn’t after a combination of the two. Tummy ache and cramps were the consequence. I sometimes say that I am ‘lucky’ to get uncomfortable from eating carbs, which means that this diet is easier for me to maintain. It’s partly for weight loss, but also for feeling better.

In the past two weeks, ever since the previous message, there were quite some conversations on Twitter about LCHF. One of the questions I have been asked is what an average day looks like for me. Before I tell you, I want to talk about MyFitnessPal. I use the app to keep track of the carbs I eat. I don’t count calories, I don’t look at the fat or the protein. I only count the carbs. I do keep an eye on the fat though, because if you eat too little fat, you won’t lose weight. You might even gain. Why? Because your body needs the fat to burn for energy. If you eat very little carbs, your body goes into a state of ketosis which means it turns to the fat for energy. That’s how you lose weight.

Okay, MyFitnessPal: I use the free version and to keep proper track of my carb intake, I have the values set to:

  • Calories: 2000
  • Carbs: 5%
  • Fat: 70%
  • Protein: 25%

When you enter the foods you eat and you close the entry at the end of the day, the app tells you how much you will weigh in five weeks. Ignore that! It’s because this app focuses on the calories, but if you do LCHF, you count only your carbs.

My carbs intake is set to between 20 and 30 grams per day. With the above settings it shows my limit as 25 grams per day. I try to stay under that, but I don’t panic if I go over it, as long as I stay under the 30 grams for the day.

Getting back to an average day, one thing you should do is to vary your food. I do, but not with my breakfast. Breakfast is 125 grams of Greek yoghurt (full fat), 8 grams of whey protein (chocolate) and 20 grams of walnuts. Sometimes I eat between 50-70 grams of blueberries, strawberries or blackberries instead of the walnuts, but since I have a fruit intolerance, I go easy on the fruit.

I vary my lunch quite a lot:

  • 100 grams lettuce, 100 grams smoked salmon, 50 grams boursin cream cheese;
  • 100 grams gammon (or 100 grams of smoked salmon), 50 grams pickles, 30 grams mature cheese, 15 grams roasted almonds;
  • 100 grams lettuce, 50 grams feta cheese, 20 grams almonds, 30 grams mayonnaise;
  • omelet of two eggs (mix with water, not milk!), 30 grams boursin cream cheese, 80 grams salmon;
  • 1 cooked egg, 30 grams mature cheese, 50 grams pickles, 15 grams roasted almonds;
  • 30 grams of almonds (mostly in the weekend when I had my breakfast later than normal).

Dinner is always meat and veggies and either a boursin sauce or mayonnaise mixed with mustard. Master T is brilliant with dinner, catering specially for me while cooking a proper dinner for him and the kids. I eat the meat and veggies he makes, but he adds mushrooms and onions or other veggies for me, so I have enough to eat too.

I hope this helps a bit if you want to get started on the LCHF way of living. The most important thing is not to over-think it. Just start. Stop eating bread, pasta, potatoes and rice, keep track of what you eat and just eat three times a day. And don’t forget to eat fat. You need it and it helps to not feel hungry between meals!

Oh and, last but not least, thank you to the ladies who recommended that I put my weight loss posts over here. You know who you are!

To be continued… LCHF #9: A Bad Week

© Rebel’s Notes

5 thoughts on “LCHF #8 – An Average Day

  1. Thank you for sharing this; it’s really useful . I have been recording my carb intake for a week and I was amazed that I was eating more carbs than I expected. Even though I have cut out bread, rice, potatoes, pasta etc completely. I may have also been eating a bit too much fat some days and not enough on others. And not enough protein on any day. Once it was being monitored, I lost 2 more pounds last week. I’m on holiday for the next week, so I will be enjoying the carb-filled delights of the great British seaside.

    Do you consume any milk? I changed to full-fat milk as it was lower in carbs, but it still counts as around 5 net carbs a day just in tea and coffee. I also have some Alpro nut milk and that, too, is a big carb chunk. I I have read that milk can reduce weight loss due to the sugar.

    Your weekly log is a great resource x

    1. It’s the combination of too much fat and still too much carbs that make you either not lose weight, or gain. Try to keep your carbs below 30 grams per day and make sure you eat more fat. No milk. Milk is a ‘sweet’ diary product and indeed has too much carbs in it.
      The general ‘rule’ I go by is to only use products with 5 grams or less carbs per 100 grams in it. Anything over that is off limits to me. And, no more than 150 grams of dairy products per day I eat 125 grams of Greek yoghurt in the morning which leaves me room for 25 grams of cheese later in the day, which I don’t always eat.

      Great to know I can help xox

  2. I have also been tested, and the tests came back negative. The doctor advised me not to trust the tests since they are very uncertain. Instead she recommended going completely without lactose for a week or two and then have lots at once. The effect when I did this was so clear that now I know :). A few years after I discovered this I developed insuline resistance which means I am very careful with carbs, and almost no sugar and very little fruit since it’s also quite sweet. I find ice cream (I eat the lactose free kind) does not raise my blood sugar as much as sweets or even fruit or bread. It’s very difficult to come to terms with food induced health problems I know… It’s very difficult to draw conclusions from what we eat since food contains so many different things! (I’ve struggled for a long time). You’re doing great with your weight loss, congratulations and keep up the good work 🙂

  3. Maybe you should look into lactose intolerance? I’m thinking of the cappucino and the ice cream, none of which are very high in carbs, but both high in lactose. Lactose is more known to cause tummy ache than carbs. But we’re all different!

    1. Nope, no lactose intolerance. I have been tested for that. However, I do have a fructose intolerance (also tested). Sugar is fructose. Milk and ice cream are ‘sweet’ dairy products. Carbs change to sugar. So all of those eventually trigger the fructose intolerance. I can handle about 50-70 grams of fruit a day, no more.

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