LCHF #12: Changing Numbers Again

Continued from LCHF #11: Cramps & Constipation

As said at the end of my last diet post, I stopped with the magnesium and thankfully the cramps haven’t returned. Just like the first time that I took magnesium and noticed that I didn’t lose any weight anymore, this time was the same. A day or two after I stopped using the supplement, the numbers on the scale started moving again. The numbers now show a weight loss of 10.6 kilograms, which equals 23.4 pounds or 1.7 stone.

I have to admit that I have made a slight change to my starting weight. You see, I officially started eating the LCHF way on 20 June 2016, but in fact, when I stepped on the scale in the week before I started, I weighed the heaviest I have ever weighed in my life. I decided to change my starting weight to that as it was only 700 grams heavier than I was when I started on 20 June. What can I say, I love statistics and that higher starting weight is just part of this journey.

In my post LCHF #8: An Average Day I mentioned how I have set the numbers on MyFitnessPal:

  • Calories: 2000
  • Carbs: 5% = 25 grams
  • Fat: 60% = 156 grams
  • Protein: 25% = 125 grams

I make sure that my calorie-intake is over 1000 calories per day, but other than that, I don’t count calories. I don’t watch my fat intake either, although I make sure I eat enough fat, as that is what my body needs for energy. I don’t watch my protein intake either. The one thing I DO watch is my carb intake. Some days I get to 22 grams and other days to 28. As long as I don’t go over 30 grams, it’s okay.

I never get to those precise numbers. The graph here shows one of my best days:

Graph with micronutrients
Koolhydraten = carbs / Vet = Fat / Eiwit = Protein
This graph shows one of my days and where what I ate (column left) differs from what I had to eat (column right), this was a perfect diet day.


Other days I come to 11% carbs or 9%, but my carb intake is never over 30 grams per day. All of the carbs I eat per day come either from yogurt, fruit, veggies or nuts, never from potatoes or rice or pasta or bread. Those are things I don’t eat anymore. My fat intake come from yogurt (I eat full fat Greek yogurt), from meat, from baking in oil or butter and from adding mayonnaise (hey, I’m Dutch, we eat a lot of mayonnaise!) to my dinner, sometimes mixed with a bit of mustard. Protein mostly comes from the meat or fish.

When we go out for dinner, I order whatever I want, but I always ask them to replace the fries or potatoes with a salad. Okay, I cannot order a risotto or paella and obviously I cannot order a pizza. In the Netherlands I cannot eat at a pasta place either, as here they have not yet learned to replace pasta with zucchini or other veggies. But, there are enough places where I can eat and I have yet to encounter a place where they moan about replacing fries/potatoes with a mixed salad.

Last, but not least, there has been some changes in my measurements, the most important one being my waist. In 16 weeks time I have lost 14 centimeters on my waist, but also 11 centimeters on my hips, 8 centimeters over my breasts, 6 centimeters under my breasts and 6 centimeters on each of my thighs. In the past week I was able to wear dresses I had not been able to wear for the last two years.

To say I am happy will be an understatement…

To be continued… LCHF #13: Historical Numbers

© Rebel’s Notes

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