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KDGIRL's Photo KDGIRL Posts: 5,550
2/17/20 8:13 A

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I like a plain salad with (MEAT OF SOME SORT) on it. You can almost always find that at a regular restaurant.

Even a chopped up hamburger - there is a famous Hamburger restaurant here in SA called "Chester's". They now have a Hamburger Salad that is delicious. Guess enough people asked for it!!

Karen "KD"





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2/17/20 7:48 A

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Good luck with the meetings rusty!! A burger no bun or a steak are always a good choice!!

Holly
Northern NY
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RUSTY_WOODS Posts: 1,007
2/17/20 7:27 A

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229.0 again today.

My supper was 1 medium summer squash sliced into twelve 1/4" sections. I fried that in 1/2 a stick of butter, then took 4 ozs. of cream cheese, cut it in half again, and put 1/4" " pats " of cream cheese on top of the squash. It ended up being 11 of my 16 carbs. I cut out veggies for lunch. Just had chicken thighs, so I could fit it in.

I think in the future, I will just add 1/2 a squash to a chicken stir fry. Skip the cream cheese, which had 4 g of carbs itself.

It was delicious though.

Last night my nose bled for hours. Not much, it doesn't drain out of my nose, but it coagulates in my nose, and then I have to blow my nose, and it's bloody. Probably from the air being so dry. It also drains down the back of my throat, and gives me a sore throat. I used a tissue to dry/plug it up ( one nostril ), and read for 3 hours, until 1 p.m., when I fell asleep. Woke up this morning, and had to blow my nose, and several tissues covered in blood, but no new blood. I'll skip the extra half a pill of blood thinner this week, and I get my blood Thursday at the hospital, to see if it is too thin. If so, I can eat some greens.. maybe some asparagus.

Today's danger is that I have 2 meetings. One at noon, at a restaurant. We invited a speaker to come speak.. about the economy in Michigan. We have 40-50 people coming. I am going as a guest, not a worker, but the menu is order what you want. I will eat when I get back. Then at 5, we have to drive out to our second meeting at 6 p.m., and set up the mic, and literature. That probably goes until 8, and I can get home, and eat by 9. So I ate a big breakfast.. 6 eggs, cup of mushrooms, and 3 Tbsp. butter, which should keep me full until 3 p.m. for lunch.. just had to shift my meals by an hour or so. Who sets up meetings at Lunch AND Dinner times? lol

All my meals are cooked, so I am ready to go.. the lunch at the restaurant, is a place I might consider trying to eat something on my plan there.. sausage, or eggs, or fish with veggies... so not eating at all is the best option. The night meeting will have fruit. I love oranges. My blood sugar doesn't. Times like this in the past, I eat an orange, and decide that at 9 p.m. I don't want to cook, and grab 6 tacos at the drive through. That's why having my dinner cooked is important.

I do have a visit with my doctor again tomorrow, so knowing I have to weigh in, will help. I think I got this.

Today's a holiday, so no mail, so my day will be pretty boring otherwise. After each event, I have to enter names, addresses, phone #'s, and e-mails into an Excel sheet, so we know who attended each event. The Chair of our County party likes paper. I tell him we can print anything he wants, and we won't lose a computer, whereas we might misplace 50 half-sheets of paper. among all the paper he accumulates. If I can show him the folder on my desktop, with all the events in order, I think I can convince him to let me shred and recycle all the little pieces of paper, and clean off my desk.

Maybe I can catch up on playing some mahjong in the morning.

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KDGIRL's Photo KDGIRL Posts: 5,550
2/17/20 7:15 A

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Rusty you have a lot of knowledge (not just about politics) but about food and its affects on the body. Good for you. I'm glad you are realizing your limits. I figured out a long time ago the power of the word "no" and the stress in my life has been minimal since.

And I think with your structured diet - you are able to figure out when a food doesn't work for you quickly.

My favorite way to make squash (either kind or both together) is to chop up into smallish squares. Toss with olive oil and Italian seasoning and roast for about 45 minutes in a 375 oven.

I also stir fry with coconut oil, or do the spiralizing as well.

Karen "KD"





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2/16/20 9:58 A

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you are doing great Rusty...and its good to know you know your limits. My one concern is your rate of weight loss...its just not healthy to lose this fast, thats where many get into the problem of gaining it all back. YES up your cals..if you still lose like that with the correct amount of cals then its just you (i was a fast loser myself...where i have never been able to lose more than 10 pounds on anything else...) but i was careful after the first three months (when i didnt know any better) to put my cals where they should be,. i was terrified to do so, thinking i would gain back all i'd lost and then some..i was so used to a "diet" being 900 calories, it was foreign to me to feed my body. the first week eating 2300 cals i gained 1 pound..the second week i maintained, the third week i lost 3 and it was downhill from there..a healthy 1-2 pounds a week, which is really all you want if you are doing it healthy.

I dont know how you do the work you do...thats a huge amount for anyone!! Kudos!!

Holly
Northern NY
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RUSTY_WOODS Posts: 1,007
2/16/20 9:28 A

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I think upping calories to 2350, is helping. I am having more bowel movements.I lost .8 lbs. since yesterday, down to 229.0. I slept in until 7:30, and did dishes, and ate breakfast. We have to do dishes twice a day now. I find it annoying, but it takes less time than going out to eat at a restaurant, so I have the time. I just prefer making dirty dishes, instead of cleaning them.

This week, I have 2 appointments. Tuesday afternoon I have my final follow-up for the hospital with my primary care doctor. Then on Thursday morning, I have to get my PT/INR checked.. see how thick/thin my blood is so I don't bleed to death, or have a stroke because it is too thick. I am usually right in the middle of my range, and haven't had a dosage adjustment in years, so this is easy, but I have to be there at 8 a.m.So I have to wake up at 5:30.

The problem is I have meetings on Tu-Th.. all 3 days, so by waking up early, and having a meeting until 9 .m., I have a 15.5 hour day. I may take a few hours off in the afternoon, if I feel tired.

These are issues I have in every even year ( on Atkins ).. due to the long hours of campaigns. In 2016, I got up to 306, and ended up in the hospital for 16 days, because I ate with the interns at BW3 far too may times. Before that I was 240. Gained 66 lbs. in 10 months.. that'll put you in the hospital. I also missed my entire semester of finals, and haven't been back to school since. In 2018, after returning to the 250's, I gained 40 lbs., and topped out at 295. On election day, for much of the day, I struggled to hand out phone lists, and lead volunteers to private areas they could call, without hearing others. I avoided the hospital, but not by a lot. Better, but I need to stay on track this year. I think Keto gives me better control, but we shall see. This will require me to eat my own meals, at the proper times, and if they have a meeting over lunch, just get some water, and listen to them. I eat lunch later anyways ( 2 p.m. ), so I can eat my meal when I get back. That means always having food available too, so I have no excuses. I'm pretty good about cooking all my meals before 7:30 a.m. on weekdays, but I will have to take them all to the office, in case 9 a.m. - 5 p.m., turns into 9 a.m. - midnight. I always say I will limit what I do, but I find it hard to say no, when someone asks for my help.I have already agreed to help run 2 campaigns, and told everyone else I can't help them, but the office I volunteer at is the HQ of the County party. I work across the hall from the Chair... my " boss ". Since I volunteer so much, they gave me an office, and bought e a computer, and I manage the databases for several politicians, like my state rep, and County Clerk, as well as the County database. I also do 5-10 other data projects on any given day, as well as checking to see if people are registered and filled out signature sheets for my Congressman ( 2000 signatures ), and the same with the precinct delegate forms. Someone has to make sure the voters filled things out correctly. If not, I have to mail them back, with instructions. The problem is that while I am limited to the work given to me, by 2 campaigns, and can turn down requests from others.. the Chair comes up with tasks to do, an hour before 5 p.m. He walks in and hands you 4 more " small jobs ". I have been telling him when he does that.. I'll get to it tomorrow, but during the election season, I already have a bunch to do.. tomorrow.

I'm going to have to find a balance.. set limits, so I have time to stay on track. I know I will be able to do a lot more, if I stay in my 220's, or lower. They have done things to make the office healthier.. in their opinion.. cheeses sticks, veggie sticks instead of chips/pretzels/flavored popcorn, water instead of pop, and oranges and bananas instead of chocolate snack/donuts/muffins. The Chair wants it to be a healthy office, so my brother and I get healthier.. I think he is using us as an excuse to get rid of what he considers " bad " food. That works for me. Especially the water, and cheese sticks.

That will be a challenge for the rest of the year, but I want to be able to help my friends win re-election, AND be healthy. I think I can do it. If not, I am going to have to cut way back on politics.

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RUSTY_WOODS Posts: 1,007
2/16/20 8:18 A

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Yellow squash. I can't believe I have not been eating them regularly. I just happened to see them because they were at the entrance of the grocery, right in front of my face.

They are a good source of Vitamin C, and long with bell peppers get me plenty. It also is a great source of potassium, which I currently have to take pills for, since I am on a diuretic.
Last, it is a good source of manganese, 10% of the RDA per 100 g.

Manganese is important. Here are some of the things they do:

1) helps with wound healing; I am diabetic
2) Contributes to good thyroid health; I am borderline
3) Helps in digestion of protein and cholesterol; I need that
4) Helps with blood sugar regulation; diabetics are usually low in manganese.
5) Helps reduce inflammation; we could all use help here.
6) Strong antioxidant properties help with disease risk; I have gout, and have had cancer, besides my heart condition. I could use some help.
7) Helps your body utilize choline, thiamine, and Vitamins C&E; we need t absorb what we eat.. a lot of people fail to understand that some vitamins need help to be absorbed better. Fat- soluble vitamins ( A,D,E & K ), are not absorbed as well without fat.

I'm always amazed when I look at the nutrition of food, and how some vitamins need others to be utilized. This shows us that we are supposed to eat these foods together, or eat a single food in a certain way.. obviously greens, with lots of Vitamin K, need fat to be absorbed better, so adding spinach with butter added, accomplishes this, suggesting to me, that eating spinach without fat, is wrong. It makes sense since these leafy green foods are so low in calories, to pair them with fats, which add calories.

Summer squash has Vitamin C, with manganese, which helps absorb Vitamin C. Incredible.

I like to imagine if our country switched the SAD, to get rid of the horrific foods we allow ourselves to eat. I believe that my current diet is more restrictive due to damage from eating high carb, and that if we didn't abuse carbs from birth, we would not have to be as restrictive in our older years, and would have less disease.

If we ate 50-100 g carbs from birth, I think most of us could have a lot more vegetables, an occasional fruit, berries, nuts, seeds, and cheeses, without the extra carbs affecting us. With plenty of meat and veggies, we would have the proper nutrition much more easily. Malnutrition would be rare, except due to lack of food.

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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (691,579)
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2/15/20 7:55 P

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Yellow or zucchini? I love them both. I only eat half a small one when I have them. I make spaghetti out of them with a spiralizer, or drizzle them with olive oil, sprinkle them with salt, and roast. Or on a stir fry. Sometimes I cut in half lengthwise scoop out the seeds and fill with taco seasoned burger and cheese and bake. Or slice planks for lasagna. So much you can do with them!!!

Holly
Northern NY
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RUSTY_WOODS Posts: 1,007
2/15/20 6:48 P

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I bought a couple of medium sized summer squashes, so I can mix things up some. Each one is 7 grams of carbs, but I can cook them up in some butter for a snack. I don't eat many foods which have Vitamin C, so this should be good for me. They caught me coming in the store. I haven't had squash in a long time, and I stopped and thought.. it's a veggie, how many carbs can it have? Plus it was only $2, so I bought it, and glad to see it can fit in my menu.

Does anyone else use them in other dishes? I always just fry them. Wondering if they would cook up well with chicken.

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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (691,579)
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2/15/20 1:58 P

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Rusty you are so right about the water. it drives me nuts when people say drink more, drink blank amount of water. I dont have CHF but drinking half my weight in ounces of water is just ludicrous and dangerous. and water intoxication isnt pretty and can be deadly. i always go by if i'm thirsty i drink.

you are doing great!! and so sad with peoples thoughts..fruit isnt good for ANYONE on keto. I often wonder if some of this stuff will ever come out to the public..i doubt it.

keep up the good work!!


Holly
Northern NY
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RUSTY_WOODS Posts: 1,007
2/15/20 1:50 P

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I have congestive heart failure, so I don't have the option of drinking random amounts on different days. When your heart is weak, you don't get rid of the water, and it accumulates around your heart and lungs, causing you not to be able to breathe. They give you diuretics to help, but I still have to limit my water intake. I am supposed to have 2 liters a day. A little bit more or less, won't be an issue, but if I drink 3 liters, instead of 2, for more than a few days, I will have breathing issues.

Thanks for the ideas though. I have been drinking 2.5 liters for the week, and I am up 2 lbs., but my breathing is excellent, and my muscle cramping is gone. I have worked back up to 2350 calories, and starting to lose again.. slowly. I think I am just adjusting to the extra calories, but if I keep losing, the amounts will add up, and I'll set new lows in a week.

I'm starting back at the gym on Monday, so that should help as well.

Other than that, I have the library, and groceries. Not a lot, since one of my volunteers gave me 10.5 lbs. of boneless, skinless chicken thighs ( 24 ), and another gave me 10 cans of low sodium green beans. The office also bought a bunch of pears, oranges, bananas, and apples. I've had a couple oranges, but fruit isn't my friend. They mean well, they simply are using their idea of what they think is healthy for me.. other volunteers eat the fruit though.

I already have my meals cooked and ready to eat for today, so just going to catch up on some TV shows.. my favorite is Survivor, which just restarted. I have a lot of meetings during the week, so I am going to enjoy the days off.. I slept in until 8 a.m. this morning. Waking without an alarm is awesome. I made the mistake of being on 2 campaign committees, so I have meetings on Tuesdays, and Wednesdays ( gym before meeting ), which are a couple hours each. Until November. I'm going to relax every weekend. I want to help, but have to make sure I don't overdo it.

Have a great weekend.

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KDGIRL's Photo KDGIRL Posts: 5,550
2/11/20 7:39 A

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I think I subscribe to the notion of drinking enough water so that your urine is pale but not clear nor dark yellow. That means drinking when I am thirsty, and then more if it's hot or I'm exercising.

Rusty you are busting it!! Good for you!

Karen "KD"





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IWANTTOSUCCEED Posts: 3,360
2/11/20 7:17 A

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Just wanted to stop by and say "hi" - happy to read about your weight loss. You are always so prepared and work so hard at this.......

Charlene
Rochester, NY



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2/10/20 6:58 A

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I agree you have lost extremely fast. On the water—I’m one that feels drink when you are thirsty. The suggestion some say of drinking half your weight in water is ridiculous and can be dangerous.
Glad you have validation that your job is important!! Sounds to me like you do a huge amount of work—and that they value you!

Holly
Northern NY
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RUSTY_WOODS Posts: 1,007
2/10/20 6:27 A

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I didn't lose today, but I think I have lost too fast, with limiting my water so much. My shoulders and neck ache, like I did a workout. I also have cramping in my calves, which is usually a sign I am dehydrated.

Since today is a workout day, I will be drinking a bit more than the 2 liters, and see if that helps.

Otherwise, I feel good. I'm sleeping 9 hours a day, and my breathing is excellent.

Today I have to drive around town, doing chores. I have to go pay for a printing, drop off deposits at the bank, get some pills, and hit the library, so I can go to gym at 5 p.m. and get home and eat before the Pistons game at 7. Work at the office is slow right now, after weeks of mailing after mailing. I am checking my Congressman's signatures to make sure each person is a registered voter, and making sure the precinct delegate forms are filled out correctly, before taking them into the Clerk's office, but those are just side jobs. We had a district meet-up on Saturday, so I should be getting more sheets of signatures to check, then I have a 140 piece mailing to finish for a third party and a database project for one of our twp. trustees.

I don't feel like I am doing that much, but when I was in the hospital, there was no one else to do the work, so they cancelled a bunch of stuff I would have done. I gave them a list of volunteers to call in, but they had no one to supervise the work. I guess sometimes just being there to do things, makes you pretty important. That felt good to realize what I am doing is only getting done because I do it. Gives me purpose. Hopefully, the result of my work, is more people vote.

Today I do 3 sets of bench press, 3 sets of barbell curls, and that's it. Nice easy workout, but it helps maintain some muscle as I lose. Then I can come home and watch the Pistons lose another game. We should have a good draft pick!

Sounds like a pretty good day. Hope everyone has a good day.

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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (691,579)
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2/9/20 9:00 A

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thats extremely fast loss Rusty!

you are doing excellent sticking to keto!

Holly
Northern NY
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RUSTY_WOODS Posts: 1,007
2/9/20 8:52 A

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Down another 1.6 lbs. in the past few days. 227.6.

Breakfast is done, I separated the meat into servings, and about to cook up the chicken thighs, tomatoes, and mushrooms for today. I slept 9.5 hour straight last night, so I feel pretty good. I have to go to the library to get some more books, and probably stop by the office to clean up a few months worth of financial records for the club I am Treasurer of. I have just been tossing the receipts in a folder. We don't have many transactions, but I like to keep current with receipts attached to bank statements, and separated by month for both accounts. I stop being the Treasurer in May, so I have to get audited for the past year, and then I will see which position I hold in the club. I was thinking I could just be a trustee, but was asked to be the Vice President of the club. Many of the other officers are retired, and not in the best of health. They seem to think I am healthier, despite being a heart patient...lol

Not much else to do, except watch TV, read a book, or sleep some more. I really don't like weekends that much. I find them boring. If it wasn't below freezing, I could take a walk along the river. I can't wait for Spring.

Tomorrow, I go back to gym. M,W,F with my brother. Waited until we both feel better.

That's about it.

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KDGIRL's Photo KDGIRL Posts: 5,550
2/8/20 7:20 A

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Very well said Rusty!

Karen "KD"





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RUSTY_WOODS Posts: 1,007
2/8/20 5:49 A

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I have no secret just Keto.

My menu today is:

B ~ 4 large eggs. 3/8ths stick of salted butter

L ~ 6 ozs. 73/27 ground beef, 1/4 white onion diced, and 1/2 can No Salt mushrooms ( 3.25 ozs. )

D ~ 6 ozs. 73/27 ground beef, 1/4 white onion diced, and 1/2 can No Salt mushrooms ( 3.25 ozs. )

Snack ~ 4 ozs. cream cheese

Total 2071 calories. 17 g carbs ( 3 % ) / 179 g fat ( 80 % ) / 90 g protein ( 17 % )

863 mg sodium, since I only use black pepper, and small amounts of garlic powder for seasoning.

High fat, moderate protein, low carb and sodium.

I do three 20 minute workouts a week, and that is it. ( M,W,F ). Work each body part once a week, but mostly just to maintain muscle, and it gives me something to do after work, instead of go eat at a restaurant to fill in the hours between work and when my TV shows come on.

Normally, I get about 2300 calories a day, with similar macros.. just figuring out how to add 250 calories of fat to the menu. My biggest issue is getting enough calories, without adding too much protein.

After I get the menu set, I simply make sure to eat it, and do the workouts, and stay busy for the rest of the day. I cook 2 days ahead, so I have no excuses, and eat on a schedule, so around 1 p.m., I remember to eat lunch. Food is more of a interruption of my day, than it was before, when it was a social event. Mentally, I had to get away from socializing being centered around food. I work with volunteers, and spend most days talking to them, getting them drinks, or snacks, and doing mailings. That's my social time, and I stop to eat in my office, separate from that. So I eat in 5-10 minutes, and get back to the volunteers, taking it easy, and chatting. This way, eating is not the most fun part of my day.. volunteering, and interacting with my volunteers is.

The only secret is you want consistency.. you want boring.. every day a repeat that you do not have to think about.. it just becomes natural. At the end of the day, you simply ate the right meals at the right times, and another day is in the books.

You may lose 1-2 lbs. a week, but in 26 weeks, that could be 26-52 lbs. You can have huge losses in one day, but the biggest changes are when you look back over months, and the small drops add up to a lot.

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IZZY216's Photo IZZY216 Posts: 599
2/5/20 9:28 A

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Hi Rusty
I am glad to hear you are doing so well, please share your secret emoticon

Weight Loss Journey Started 08/05/2019
Beginning weight:232 Your Goals: 6.625lbs. per month long term weight:175 by 03/31/2020


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2/5/20 7:43 A

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Rusty you losing extremely quickly and that’s one reason for the loose skin. The other—i always use the analogy that, using my statistics, you can’t stuff 328 pounds into a container built go 170, leave it there for years, and expect it to not be loose. I know of no one who, having been very obese, without surgery, has gone back to “normal”.
Mine has improved with continued keto. As you said, it’s not hanging it’s just loose. I’ll take it.


Holly
Northern NY
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KDGIRL's Photo KDGIRL Posts: 5,550
2/5/20 6:50 A

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Rusty loose skin is totally normal - you can imagine how your skin has been containing much more adipose tissue for all these years, suddenly to lose it. It will tighten up over time with autophagy. Not quickly, I'm afraid.

Hope your cough resolves soon. That's very hard to deal with. If you need a SF suggestion in the cough drop dept - I have found "Fisherman's Friend" is excellent. They coat well and last a long time.

Karen "KD"





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RUSTY_WOODS Posts: 1,007
2/5/20 6:32 A

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Saw my primary care doc yesterday. Need to follow up in 2 weeks. She was happy with weight loss, but worried about lingering cough. Said it could last 6-8 weeks, but as long as I kept getting better, it would be fine. Suggested Mucinex to help.

I feel good this morning. Slept 7 hours straight, without coughing. Just ate 6 XL eggs, in 1/2 stick butter. Lunch is at the office already, and dinner is cooked and in the fridge. I have 9 volunteers coming in today to do a mailing. This week, I have been making sure to eat lunch at 1 p.m., even if busy. The Chair of the club is making sure I eat at the right time, and drink water. They bought plenty for me, in 10 oz. bottles, so I can keep track.

Part of the 2 weeks before I go back, is my blood glucose levels, which were HIGH in the hospital.. what a surprise! They are making me test 2x daily. This morning, it was down to 150 mg/dL, and I have to test before dinner. Should be normal by then. My last dose of steroid was yesterday morning, so that was also elevating my BG levels.

Good news is I am finally in the 220's. 229.2 Bad news is that yesterday, I pulled a muscle in my side from coughing. Of course, when I do cough, it hurts like hell..lol At least now, I know I have a muscle in my side. It will probably delay my return to the gym though. Maybe next Monday.

I am back on track. I always feel like I am " doing a diet " for the first few days, until it gets to be simply how I eat. That's when I know I am in my rut. I like this feeling. Nice structured days, that turn into weeks of just following the formula, with results coming along nicely. Nice and boring.

Anyone else have an issue with loose skin? I now notice that when I push along my skin, it kind of piles up.It doesn't hang on me, but if I push on my calf, for example, and run my hand up it, the skin gets pushed up, like it is 10% bigger around than my leg is.. like a sock that is just a bit too big. Same on my arms. My gut is softer, but that is where the last of my weight will drop off, so not much extra skin there. More on my limbs, so far.



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IZZY216's Photo IZZY216 Posts: 599
2/4/20 7:02 A

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Thanks everyone for the warm welcome.

Weight Loss Journey Started 08/05/2019
Beginning weight:232 Your Goals: 6.625lbs. per month long term weight:175 by 03/31/2020


 current weight: 215.5 
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2/4/20 5:29 A

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Hi Izzy and welcome.

Charlene
Rochester, NY



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2/3/20 3:21 P

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Good job Rusty! i think you are doing great...hospitals can be really difficult places to stay on any plan. i know people who have fought tooth and nail to get a saline drip instead of a glucose one..and have been refused. even when they explain why. and can be given no valid reason for the glucose instead. you did really well with what your choices were!

Holly
Northern NY
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2/3/20 3:09 P

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I cut calories, because I was coughing when I ate. I think 58 lbs. in 23 weeks is awesome.

I am back up to 2000 calories today, and down to 230.8.

They had me on a 1800 calorie, bunch of junk at the hospital. I am happy to be back on meat & veggies again.

I still have a mild cough, and I see my primary care doctor tomorrow at 1:30. I may need a few more days of steroids, or antibiotics to get rid of the cough, but I had a good day at the office today, although I did take it a bit slow.

My meals are cooked through tomorrow. I'm hoping to get back to the gym any day.

I did not think I was sounding upset with my progress. I think I am doing about average, and I feel good. Looking forward to things I can do outside, when the weather gets warmer.



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-JAMES-'s Photo -JAMES- Posts: 14,247
2/3/20 2:07 P

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Rusty,
in the hospital food is not under your full control, you did well. It is amazing what hospital food, or airline food is considered diabetic, which is what I am for. They probably won't have a keto option, but they may have a "lower" carb option.

I say lower because the last time I ordered the diabetic meal on the plane it was not good. Brown rice and stuff. I would have been better ordering the regular plate, and picking and choosing ... which is what I do now, and bring cheese sticks with me on the flight. But in the hospital, that is another story compared to a plane.


Edited by: -JAMES- at: 2/3/2020 (15:01)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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KDGIRL's Photo KDGIRL Posts: 5,550
2/3/20 12:21 P

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Welcome Izzy!! James has given you great information.

If you are interested in creating a public journal (this is Rusty's public journal) go back to the Forum, under book club and personal journals, and create your own journal.

Then we can keep your journal and Rusty's separate, but in the same place! Great idea to do a journal!

Karen "KD"





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2/3/20 10:38 A

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Welcome Izzy.

You sound just like me. Type-2 diabetes, dealing with A1C, hypo-thyroid, so I'm on synthroid.

Yes, one can cut the carbs and discover that despite the body's issues, that it either can't produce enough insulin, or that body cells just aren't listening to the insulin. However cutting carbs really really helps manage blood sugar by lessening the stress on that system.

For type-2 diabetes, one typically has 2 problems, either the body can't produce enough insulin to lower blood sugar, or the fat cells that soak up the blood sugar, with the help of insulin to tell them to do that, just don't listen anymore. Sort of like the story of the boy who cried wolf. Yes for a while crying wolf works, but after years of that they stop listening, and that is called insulin insensitivity.

Cutting carbs is huge for this issue, and you find your blood sugar can pretty much normalize without medication. However, once there it doesn't mean that your body can now handle the carbs again. I know, I'm a lot like you.


James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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2/3/20 10:27 A

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Rusty,
weight loss is usually a very zig-zag path. From your post, you are at 231.4 lbs. and you've lost 58 since starting Keto 23 weeks ago.

The exception to that zig-zag path, i.e. where you loose body fat every week, is at the start when you have much more to loose. So you started at 231.4 + 58, or 289.4. You have to feel a lot better where you are now, you have to feel your mobility is up, or you can walk easier, or whatever.

Despite Christmas and the hospital, you've still lost about 2.5 pounds as a weekly average! That is the limit of what is possible. So where you are now, probably more like a pound a week is the new rate. That is not a failure, that is a victory, its just that you no longer have so much body fat that needs calories to be maintain.

So all that said, don't press things by cutting calories to get your weight loss rate back to 2.5 pounds a week. Just accept what it is, and please don't go below about 2000 calories a day. Weight loss just won't be as fast as it was, and its nothing to do with what you do, or don't do, ... you've lost a lot of body fat, and your new body is just different.

P.S. A big congratulations on the 58 pounds down!

Edited by: -JAMES- at: 2/3/2020 (10:28)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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2/3/20 8:32 A

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welcome Izzy!! you can do it!! well done lowering that A1C that much so far!

Holly
Northern NY
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IZZY216's Photo IZZY216 Posts: 599
2/3/20 8:30 A

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Great job Rusty. Hi everyone my name is Izzy and I started Keto last Monday. I found out in August 2019 I am a Type 2 Diabetic. My A1C was 8.2 and it runs in my family. I did not go on medication(prescription) but opted for a more natural approach(Berberine) plus joining keto. I lost 15 in a couple of months and by Dec. my A1C was 7.2. T0 my surprise I had blood work done for up coming physical and I am down to 6.8! I will admit that I did not stick with the keto and went back to my old habits. But I have quickly realized that its a must to get my weight down and live a more healthy life style. My cholesterol & Triglycerides has gotten worse and my calcium. I am hypothyroid and well, to many bad things are starting to happen and I am scared. I find I put everyone and everything before me, no more. Now if I can get my diet correct, then I know I can do this. I did lose 4.3lbs. this week, but I don't know how, I have been in bed with a bug sense Friday and today I feel much better.

So if you guys will let me join in this will be my first journal. Thanks to all those who take the time to post and help others to achieve their personal goals. For some, this is the only encouragement that helps them keep pushing forward. Thanks again.

Weight Loss Journey Started 08/05/2019
Beginning weight:232 Your Goals: 6.625lbs. per month long term weight:175 by 03/31/2020


 current weight: 215.5 
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2/3/20 7:59 A

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Hi Rusty. Your doing great!

Charlene
Rochester, NY



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2/2/20 9:20 A

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good job on pre planning Rusty! PLEASE dont get discouraged if you see a gain after eating such low cals then jumping back to what you need. it will only be for a day or two, if it happens...then it should all go.

Holly
Northern NY
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2/2/20 8:34 A

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You are focused and doing great Rusty!! Keep up the good work.

Karen "KD"





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RUSTY_WOODS Posts: 1,007
2/2/20 8:15 A

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I have meals planned and cooked for today. Same as yesterday. They come to only 1664 calories, but still not very hungry. I'm still coughing when I eat, although that is getting better. I feel like I am a day or two away from being 100%.

I have lost 3 more lbs. in the past 2 days, probably due to low calories. That gets me down to 231.4

Tomorrow, I cook up new meals, and going to jump to 2000 calories a day. I still have to maintain just 2 liters of water for drinking. I was drinking too much, because I felt good. I would like to drink more, because I love water, but it just builds up around the heart and lungs. This should help keep me out of the hospital.

I need more bowls. I did grocery shopping, and got all I need, but my brother got a salad, and I had all the bowls full..lol. I need to buy another 4 bowls, so I can cook ahead, and make sure I can stay on plan.

Tomorrow will be 23 weeks on Keto, and I am down 58 lbs. I cheated on Christmas, and the 4 days in the hospital. Other than that, I have stuck to my goals.

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2/1/20 9:47 A

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have a great day Rusty!

Holly
Northern NY
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2/1/20 8:29 A

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After sleeping 11 hours yesterday, I only slept 5 hours last night. I was up coughing all night. Getting stuff out of my lungs, but I would prefer sleep.

My weight is the same, which is fine. I already cooked up my lunch and dinner for the next 2 days, so all I need to cook now is 5 eggs, in 3/8ths stick of butter.

Lunches are 8 ozs. b/s chicken thighs, 1 Tbsp. olive oil, and 1/3rd of a can of NS tomatoes, plus 1/6th of a white onion.

Dinners are 5.5 ozs. 73/27 ground beef, plus one small can of NS mushrooms.

I have tuna and mayo ready in case I feel any hunger.

Today is grocery day. I have a few other chores to do. I already took all my baggy clothes ( mostly shirts ), and put them in bags to donate. A bunch of 3-4x shirts. I got 2XLT's for Christmas, on Amazon. I'm 5'6" with 25" legs.. so my upper body is longer. These tend to hang on me, which feels good, and I can work out when I feel better, without worrying about the shirt riding up.

I end up at several places. I have my regular grocer, where I get my vegetables, and basic items like toilet paper. The other stores do not do them as well. Aldi's has too much sodium in canned vegetables. I can't afford fresh. I will look for frozen if I can, but fresh is expensive. Not to mention I have to dice them up. Not sure if fresh tomatoes cook up as good as canned either.

I get my eggs, fats, and red meat at Aldi's. They are so cheap. I am stocked up on these though, so do not have to go here this week.

I do have to go to the Amish market to get boneless,skinless chicken thighs. I eat them this way, because they are easier to dice up. I could get the stuff at the regular grocer for 25%, but I don't trust their freshness, and they soak the chicken in a salt solution. It doesn't taste as good. I would love to have the skin, but no bone allows me to know the size of the serving better too. I have to get 4-5 packs of chicken.

After that, I have nothing to do. Just read, eat, nap, or watch TV. Sounds like a perfect day. Hoping for 2 days of that, and feeling ready to go on Monday.

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RUSTY_WOODS Posts: 1,007
1/31/20 6:58 P

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My brother is eating meals that fit into keto, but not all his meals. I think he likes the dinners, and knows it is working on me, but he doesn't like eggs, and instead eats oatmeal emoticon

The smell of it is horrible. Then he will have steak and mixed veg, and a lb. of chicken, for his other 2 meals.. I'd call it moderate carb, high protein. It helps him, because he is so heavy. At least it is better than fast food.

I have to focus on myself though, so when he is on my plan, I cook the meals, but when he wanders off, he's on his own. My dinner is chicken, tomatoes, and onions. Still building up my appetite.I have plenty of chicken, and ground beef. Beef stew meat is still a bit too much for my throat. I almost choked on some roast beef at the hospital. Got stuck in my throat.

Boiling chicken, so it's easier to cut, then dicing it, and cooking in olive oil, tomatoes, and onion. Just 8 ozs of chicken, and vegs are a 3 way split, so only 23 g of carbs, but at 1623 calories, my protein is high, as our my carbs..groceries tomorrow, and then I will work on gaining my appetite, so my ratios are better.

I went to office for 2 hours, to get a mailing out ( pay for it ), and set up volunteers for another small one, which I will finish and mail on Monday. They failed to get out everything I was going to do this week, because I wasn't there. I also am Treasurer of my local club, so I have to do our banking Monday. I have a couple deposits to make, but keeping it light, just in case I am not feeling 100% on Monday. Today, I set up the crew for the 1050 piece mailing, and LEFT. Went to library, came home, watched Biggest Loser, and ate lunch, then slept 2-6 p.m. ( 11 hours sleep today ). I have a Pistons game to watch, nd after we lose again, I will read some more of the Jack Reacher book, until I pass out. No alarms tomorrow, since all I have planned is groceries, eat meals ( will be cooked ), read, and sleep.. maybe some old TV shows.

Sleeping is good. I feel better every time I wake up. Have a great night.

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1/31/20 6:00 P

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Rusty: so happy to read your home and getting better!

Charlene
Rochester, NY



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KDGIRL's Photo KDGIRL Posts: 5,550
1/31/20 1:16 P

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Rusty glad you are out of the hospital and back at home where you can control your food. That will make it much easier for you.

My mantra is "do the best you can" and I think you truly did that. Although that oatmeal cookie... yumm. It's one of my favorites. More than a fruit cup, that's for sure!

Is your brother keto now? It sounded like he almost was...

Karen "KD"





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1/31/20 8:53 A

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glad you are doing better Rusty!! you did the best you could with the lousy choices they gave you. take the weight loss! i always say..doesnt matter if its water when you gain do you say its water? nope its just weight. so bravo for a loss!

Holly
Northern NY
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RUSTY_WOODS Posts: 1,007
1/31/20 8:09 A

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Thanks for the Happy Birthday.

I had to go to the hospital. Normally, I would call it a "tune-up ", but I did nothing wrong that needed to be corrected. I simply got some lung infection. I was wheezng for a week, before I went to the E.R. on Monday @ 3 a.m., because it was getting to hard to breathe.

They kept me 4.5 days. I am still on Prednisone, and Doxycycline for 5 days, but I can lay down and sleep now, which I could not do for 2 days prior to going to E.R. I was exhausted, and my back was killing me.

They do not allow low carb, like they do at Henry Ford, down in Detroit. They have switched to real 2 egg omelettes, which I enjoyed, and turkey sausage, but didn't give me enough to eat, unless I ate carbs. As the lady who took my orders said " You're diabetic, you need more carbs! ". I'd order then they would add 1-2 carbs, like an oatmeal cookie, or a bag of Lay's baked potato chips. I skipped those 2, but ate fruit cups, sandwiches, a couple salads, even a pudding.

They gave me 3-4 units of Insulin after every meal, since with the steroid, my BG seemed to be elevated ( 280-320 ). I'm cooking a mushroom omelette now. Lunch is chicken, tomatoes, and a small amount of onion. Actually that is Dinner too, and my brother's dinner. I have some groceries to get, but not a lot, since they fed me for most of the week. Mostly just need veggies.

It's good to be home, and sleep in my own bed. I got up this morning, and y weight is down to 234.4 lbs. I was on IV Lasix, due to water weight gain around my heart and lungs from the infection. So it is water weight loss, but I am down since coming home last night, so I think I can claim it, since re-starting Keto will cause more weight loss, or at least prevent weight gain, and the rest of my lung infection should clear up, which will help.

They said I had no damage of the heart, lung, or kidneys, so just get back at it. This was just a bump in the road. I am glad to be back, feeling OK. No workouts for a week or 2, until my lungs clear up, but feeling good.

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1/18/20 6:19 A

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Happy Birthday Rusty!

Charlene
Rochester, NY



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1/17/20 8:17 A

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Happy Birthday Rusty!! Way to go on staying keto.
People are aghast when I refuse (it’s your birthday..or thanksgiving, or whatever) and tell me I have to “live a little” to which I reply I’d rather live a lot than a little and now I’m able to be cause I don’t eat that stuff.
Great on the bloodwork!!

Holly
Northern NY
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1/17/20 7:41 A

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Happy Birthday Rusty!!

You are doing wonderfully and no matter your body is taking a pause from losing weight - it has lots of other things to do in the background. Your weight will be one of them, it's just doing a lot more as well healing other things in your body.

Congratulations on your A1C!! That is very nice, and should continue in that direction.

With all the meds you are on - try and keep from adding. I like that you doc is not making you take the Lipitor.

Good luck with all the food pushing friends....

Karen "KD"





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RUSTY_WOODS Posts: 1,007
1/17/20 5:52 A

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Since I have to limit greens, I will try broccoli and cauliflower mixed. Sounds pretty good, and I have had " faux mashed potatoes " with cailufower.. but starting with the notion that it is not mashed potatoes..lol.. I think will help.. I can season with black pepper and garlic powder, and it will work pretty good.

I haven't moved a lot weight wise, but I am up early. Today I am 46. I am cooking up my lunch and dinner, and then breakfast. No special meals today. I asked people not to bring me food.. especially cake.. and one woman asked my brother.. what if I just brought in some healthy fruits instead? He told her I ate a special doctor ordered diet. I considered taking the day off, but I have to set up an 8 page mailing.. write some of them, print them, fold them, and then call in some volunteers next week, and assemble the packets.. support for our Congressman, as well as 2 millages for the art museum, and schools. It needs to get done ASAP, so hopefully I get through the day without hurting anyone's feelings. The problem is, they all remember last spring, when they fed me until I was 290 lbs. again, and will all think their dish is the first one I am rejecting. They don't pay attention to the fact I never eat the food on the " snack table ", and we have 10 oz. bottles of water, so i can drink only water and track how much, so I don't drink too much fluid.

In good news, I got my A1C back from the doctor, from my 1/7 visit.. 5.8 which is pretty low, without meds..I was at 8.1, when I started Keto back around the start of September. My goal is to get back to 5.0, which shouldn't be an issue in 6 months. All my other numbers.. about 100, most of which I don't understand.. are all normal. They got a lot of info out of 5 vials of blood.. in 3 months, I do lipids, and see my cholesterol numbers. Those were creeping back up last check, so they wanted to put me on Lipitor.. only by keeping super low numbers can I tell the doctor I don't want to take a pill. She wants me on it, because I am a heart patient, but my numbers are so low, she can't tell me I have to be on a cholesterol med, but given a reason, she will put me on one.

Diet has been awesome, even if I am a bit stalled right now. I'm eating 2300 calories, and working out 3-4 days a week with my brother. I have a workout tonight ( M,W,F workouts ), and then tomorrow, we are going and doing different exercises.. I plan on doing Smith machine squats,and shoulder exercises, while my brother is doing a full leg workout, to build up muscles around his damaged knee. Our normal workout is simply 8 sets of upper body exercises after work.

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1/13/20 1:28 P

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i never tried it with broccoli just cauliflower.
and i think if i didnt call mashed cauli "potatos" i would have been fine. but i was told they tasted like potatos, and they dont. THATS why i didnt like them.

Holly
Northern NY
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1/13/20 9:26 A

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Rusty,
on the desire to have something carbs ... what about "fake mashed potatoes". Take broccoli, cut it smaller pieces, boil, drain, mash, ... add heavy whipping cream and spices (salt, pepper ...) and mix well ... I think it tastes better than mashed potatoes ... NIGHT doesn't ... but I think its worth a try for variety.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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1/13/20 4:55 A

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Hi Rusty.....

How's everything going?

Happy New Year!

Charlene
Rochester, NY



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1/5/20 12:57 P

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Rusty sounds good..your numbers are great. Cream cheese DOES have carbs, though not many. they can list zero on the label in the us, if a serving is under 1 gram. so they make serving sizes smaller so they can say no carb.
1 ounce of cream cheese has 1.2 g carb its not much..totally within your limit, and fine,,,just need to be aware.

you dont need carbs. your body will make what it needs...so you are fine eating so little. i eat under 10 g carb most days, most of that from cheese. once in a while i have some veg, which sometimes makes it go over 10, but only on a holiday do i ever go over 20...if that.
what office does your brother hold?


Holly
Northern NY
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1/5/20 12:46 P

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Slept in pretty late. Had 6 eggs, with 3/8ths stick of butter for breakfast.

I was up until 2 a.m., watching the game, and reading. I ate breakfast, and am at office I'll probably go home at 3-4 p.m., and eat 4 ozs. cream cheese. I love the stuff, and it doesn't bother me like some cheeses. Then, I plan on reading and napping for about 5 hours. Tonight's game starts at 10 p.m., so I will be up until 2 a.m. again. We'll lose to the Los Angeles Lakers.

My dinner, which I plan to eat at 10 p.m., will be 7.2 ozs. beef stew meat ( 1/3rd of a 1.35 lb. package ).. and 4 Tbsp. avocado oil.

I am used to eating 3 meals a day, but I find I am busy during the day. A snack like cream cheese gets me calories, but requires no work. I can eat it at my computer.

Still getting used to eating high fat, and less protein. I like what I am eating, but mentally, eating 1/2 a package of cream cheese for lunch, seems weird.. so does marinating beef stew meat in avocado oil.. 4 Tbsp. worth.

I like the simplicity of it though.. eggs, butter, beef stew meat, avocado oil, and cream cheese. I just have to get used to not eating some form of carb. I have found myself looking for some way to UP my carb intake, and I don't really like any carbs, except ones which I want to eat a lot of.. like macadamia nuts, cheese, blackberries, or olives. I can't really control portions with those though, so not going to add them to my diet for now, if ever.

This is how I actually want to eat. Today is 2090 calories, 7 grams of carbs, 82 grams of protein, and 191 grams of fat.. 83/1/16

I have been fiddling with my menu, and tracking it, and I think I prefer to simply eat this way, and know it is enough fat, not too much protein, and nowhere near my carb limit.. so I don't have to track. Time to stop worrying about diet details, and go work on something else, like my workouts.

I bought some workout clothes with the $100 my volunteers gave me for Christmas.. shirts are 3XLT, so they are baggy, and hang well below the waist. Sweatpants were XL. Hope they show up by Tuesday. My brother plans to start my plan on Tuesday, if he has new workout clothes. I have a workout today, then Monday off. I don't do legs, because I walk a lot, and they are still pretty muscular. I do a 2 day upper body split. My brother shattered his knee in high school, then re-injured it when he fell under 500 lbs. while squatting. The safety bars saved him, but he was bent like a pretzel. He had to stop working out, and gained 200 lbs., which he has been trying to get rid of for 25 years.. he's back on low carb, eating lots of meat though. He can't do knee exercises, so for now, it works out for us to lift together, especially since we have only one car. I'll resume leg workouts when I get closer to goal weight. Our problem is we pay $10 a month for a Planet Fitness membership, and I go half the time, and he hasn't been there in months. So I am hoping for consistency in the gym now.

I am hoping to use it as a time to talk to him more. We used to go to a restaurant when we had something to talk about, but in 132 days on Keto, I haven't been to a sit-down restaurant. The gym gives us time to talk about whatever is on our minds. When I go home, I have things to do, TV to watch, and since political season is in hibernation, no meetings with other people to talk to.. so I am bored. Not a good thing.

I do have 1 thing this week, that I want to get over.. not my doctor's appointment Tuesday morning.. I am looking forward to that. but that night, my friend, who is our County Clerk, invited us to dinner. At a restaurant/bar.. with about 60 others, but it is not just a social meeting. He is running again, and this is a kickoff for the people working on his campaign.. and volunteers who do a lot of work. I selected about half of them, and I have to attend, since I am a major part of him getting re-elected, but a campaign has a lot of pitfalls that can make you fall off the wagon. I ended up in the hospital in 2016, and when he ran to finish off the term of the woman who beat him in 2018 ( she was removed ).. I gained 60 lbs. and was close.

On Tuesday, he is going to lay out his plan for the election, and basically beg these super-volunteers to work on his campaign, not others. That means feed them, but the food there is likely pizza and pop. That may be easier to skip. In 2018, we did this at an actual restaurant, which closed to accommodate us. They served 2 meals.. fish or beef, and not eating would have been noticed..in a buffet style dinner, people eat in shifts, and I can just eat right before the event. If I feel awkward, I can always special order some wings.

Then I just have to consider the campaign, which will be March-November. We got 175K votes last time, and I hope this election is a bit easier now that he is an incumbent. We have 585K people in the county who are of voting age. So it's a big campaign. Hoping to play a smaller role in the campaign, and I think we will have 3 paid staff this year, plus my 60 volunteers, so I should be able to dole out a lot of work, and work less hours. Avoiding lunches out, will be the hardest thing. Working long hours, is always easier, if the workers like you. Usually this is by socializing at lunch. They bring in pizza, subs, or go out. I have to skip that completely.

Being on plan for months, heading into the campaign should help. My volunteers stopped bringing me " healthy food ". The office buys lots of 10 oz. water bottles, and fruit ( for me ). Brownies, cookies, crackers etc. are piled on the snack table though. I use the water, and ice. They did buy a new refrigerator, so I can leave MY food at the office, such as cream cheese.

I'll just have to find a way to deal with it all. I'm feeling great today, and that is good enough.

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1/5/20 9:16 A

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i had a slice of kiwi over christmas too, KD. my son brought a fruit tray..and i could resist all but that. i let it sit on my toungue and really really enjoyed it. but thats it.
and i only use tomatos in chili or spaghetti sauce. and only very rarely do i have either!

Holly
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1/5/20 8:33 A

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I don't eat fruit either - I've pretty much given up tomatoes because I haven't been excited about the flavor so then why (except they make a very pretty salad) and I did not know olives were a fruit!! I don't eat much of them either, actually.

I did eat a few slices of kiwi at Christmas (my neighbor is a wholesaler and brought over a fruit basket) and that was delicious. Once a year... not a bad keto cheat I think.

Karen "KD"





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1/4/20 10:05 P

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I do no fruit except olives and cranberries. And very occasionally tomatos.
I can’t eat 3 berries, which is a keto serving..so I just don’t. I want a bowlful!!

Holly
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1/4/20 7:56 P

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I don't know why, but cheddar cheese makes me bloated. I eat extra sharp, because it is supposed to have less lactose, and I hear Parmesan is even less. I saw a video suggesting Blue cheese, and Parmesan for Keto. If the Blue cheese is a problem, I will probably not eat cheese very often. The best thing about cheddar, is it actually is a rectangle, so I can divide it into 2 oz servings. Easy to track.

I already am not eating nuts a lot. I only like macadamia, and they are expensive. I like blackberries, but mostly during the summer. Haven't had any since starting Keto. Maybe some would go well with my cream cheese..??

I did think the avocado today was OK.. not great, so I will probably add that 1-2 times a week, for variety.



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1/4/20 9:08 A

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I'm with NIGHTSKYSTAR ... any week (or weigh in time) with a loss, no matter what it is, is a victory.

I too eat a lot of cheddar cheese. My analysis of food is pretty simple, percentage of its weight that is carbs. 8% or less and I'm going to eat some of it, and around 4% or so more of it.

Looking at what you said, listing percentage of weight that is carbs, and also fat:
NUTS
- cashews (33% carbs) (44% fat)
- peanuts (22% carbs) (50% fat)
- almonds (22% carbs) (50% fat)

So despite the high fat content, the carb content adds up too quickly. A cup of cashews, is about 150 grams, so 50 grams of carbs too much for any Keto day. Even half a cup, at 25 grams is a whole days carb load.

BERRIES
- blueberries (15% carbs) (0.3% fat)
- raspberries (12% carbs) (0.7% fat)

A cup of raspberries, 15 grams of carbs.

CHEESE
- cheddar cheese (1.3% carbs) (33% fat)
- brie (0.5% carbs) (28% fat)
- mozarella (2.2% carbs) (23% fat)

This is very Keto, low low carbs, quite a bit of fat.

- - - - - - -

On the metformin. I had been on that for years, was off for a number of years and am back on. There are side effects. I hit a serious one after about 6 years on it, I got too low on vitamin-B. I got patches of skin on my face that lost pigment, I had tingly wrist that felt like carpal tunnel, and ultimately I got cognitive impairment. I WISH WISH WISH that I had taken vitamin B supplements to counteract metformin's impact which impaired vitamin B absorption.

It was life changing, and not fully reversible. I still have poor memory.

Here is an article on B12 and metformin:
www.endocrineweb.com/news/dia
betes/202
65-long-term-metformin-use-li
nked-
vitamin-b12-deficiency


I live it every day. I take extra B12 now. It sneaks up on you because your body takes years to deplete its B12, day to day you don't notice it.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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1/3/20 7:09 P

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Rusty ANY loss is cause for celebration!! yay you!!
hopefully your care will get the boil healing fast.
i love cheddar..the others would be the ones i give away..i eat cheddar daily. cheese is a good thing!!!
keep up the good work!

Holly
Northern NY
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1/3/20 6:00 P

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You're going in the right direction.... way to do it right? I like that you don't care if you lose a lot of a little, as long as you lose.

Are you using anything topical on your boil? Like bacitracin or another kind of antibiotic ointment?

I love all the cheeses. Except the spicy ones.

Karen "KD"





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RUSTY_WOODS Posts: 1,007
1/3/20 4:54 P

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So I had a boil develop on my waistline. ( my fat roll ).. Easier to reach than in the past, due to being slimmer, but I still have a paunch. It's just on the upper part of my waistline. I see my doctor on Tuesday, but it is about an inch across, and was purple, until it started draining.. mostly blood, which is scary since I am on blood thinner. The pain was pretty intense before it started to drain. I am using antibacterial soap, warm compresses, and have 3 x 4 bandages to cover it up.. as instructed.. may have to take antibiotics, if it is still an issue on Tuesday. Due to diabetes, it has to be watched. I stayed home, and read and slept most of the past 2 days. My laptop at home is a hunk of junk. A friend got a new one, and said I can have her old one, if I want.

Otherwise, life is good. I lost 4/10ths of a lb. !! Yeah, not much, but I don't care. I have to weigh daily, to watch for water weight gain.. if I gain 5 lbs. in a day, I have to go to the E.R. unless I know why.

I will be going back to gym tomorrow, now that the boil is draining, and pain is less.. 2 days on, 1 off. I am going to try avocados starting tomorrow. Going to get groceries soon. Avocados are 35 cents each, and 1 a day is enough. I find Keto to be very cheap Ground beef is $2.49, if you choose the high fat versions..lol Eggs are 39 cents a dozen. Meat is the most expensive, but eating a lot less makes it last.. all the added fats are cheap.. cream cheese oils.. it's like they think it is bad or something, and are giving it away.

I do think nuts, berries and cheese need to be limited by me. Also, next time I have cheese it won't be cheddar. I ended up giving it away. Supposedly Bleu, or parmesan are better. I could go over with them though, so not going to keep a lot of these foods in my fridge though. Might get some blackberries this week.

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12/29/19 12:16 P

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this is going to sound strange, but if you do go out? ask the server if the omelette has any additives. for instance..IHOP puts their pancake batter in their eggs. why i dont know...but they do. and other places do, too...
but if you ask and tell them you are allergic (they dont want a lawsuit so they will comply, where if you just say you dont want it sometimes they do it anyhow) then you should get them keto compliant.
isnt that stupid? made me so angry when i found out!! first time on keto that i went to texas roadhouse, i did my homework ahead and ordered a salad and green beans as the side
(even though the green beans are higher in carbs then i'd like, it said they had bacon and it was the best choice) when the green beans came i took one bite and they were sweet. AND they had onions. called the waitress back. i could pick out the onions, but i needed to know..she asked the cook. he said yes i use sugar in them. seriously...thats when i came up with the loaded broccoli. the waitress was great...said she could try...i told her just what i wanted (butter, bacon, cheese) and she came back with a bowl of it. someone at the next table saw it and asked her about it...then THEY wanted one. now its pretty normal there..and when i go there (literally once a year) they say HI!! you're the loaded broccoli lady!! now its a choice here!! haha
point is..ASK. because sometimes they add things you never would remotely think they would.
hope your power is on soon!!

Holly
Northern NY
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12/29/19 11:29 A

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Metformin did help me lose a little weight. When my doctor discussed my going back on a pill, they want to use Januvia.. said Metformin had " side effects ". I was on it for 8 years..lol No issues.

Today, my power is out. It's 40 degrees. I was sleeping, when my brother knocked on my door. So I came to office, and took my pills, but I haven't eaten yet. My breakfast is supposed to be egg yolks and butter. Lunch/Dinner is a 6 oz. burger, and 2 Tbsp. sour cream. At least the burger should be thawed once the power comes back on. They are saying 1:45 p.m., but the game starts at 1 p.m. Last game of the year. I do have some celery and mayo, but my brother can't eat, and wants to go buy breakfast at a restaurant, and go home at 2 p.m., and hope the power is on.

I can buy a cheese omelette, and not feel too bad, but he would probably eat a strawberry and whipped cream waffle in front of me.. the smell is horrible. The only thing worse is maple syrup oatmeal, when he eats that.

So I am at the office, and hoping they outdo themselves, and get the power back on, and I can push 4 meals into 3, and not have to eat out. I'd be doing a lot better, if I had got up, and ate my egg yolks.

I need to do my laundry today as well, but I need my stove more. I'm not hungry, but I would love to eat a hot meal right now.

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12/28/19 2:53 P

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dont ever apologize for "rambling"!! sometimes just talking it out gives us the answers.

like i said..just watch the macadamias. one ounce has 4 grams of carbs. i love them but nuts seem to stall me. i have a hard time stopping at an ounce, which is a very tiny amount of them. I have to tell you...one of the reasons i like keto is because i DONT weigh and measure and figure. if you like to thats great, and you seem to, but after 40 years of weighing everything for weight watchers and diet workshop and everything else i went on, and something i hate doing, keto was a breath of fresh air. i just eat foods i know are fully keto. i track every month to be sure i'm in reasonable ranges. i never do percentages, i just keep under 20 carbs, eat as much fat as i can tolerate, and try to keep the protein around 50.
my endocrinologist put me on metformin to help lose weight. no other reason. my GP keeps me on it because of all the benefits of it...i'm in normal weight range now. many doctors put patients on it not for diabetes but for the benefits it gives. we talked, and i agreed with her on the benefits, so i stay on it even though i no longer need it for help with weight loss.

Holly
Northern NY
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12/28/19 2:21 P

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My T2 diabetes has been under control for years.. I was kinda joking about following her advice. I haven't taken diabetes meds in 9 years. The past year or so, it has been creeping up. I had a 6.4 A1C 5 months ago, and hoping it goes back down to 5.5 or less, which is normal for me, since 2011. I started low carb in 2010 ( Atkins ). Up until that point, my A1C was 10-12, and I had 500 bg reading on usual occasions. I was on 2000 mg Metformin, and a small pill in the morning for quick drops in high morning blood sugar.

I have no problem hitting 5.0 A1C ( 3 month avg ).. without any meds. All I have to do, is stay below 30 g of carbs a day. I cheated more on LC, than on keto. So I will see a drop on Jan 7th, and they will stop talking about me going on a pill again.

I also feel a little bloated. I ate my eggs, cheddar cheese, and burger with sour cream.. I still have macadamia nuts, another burger, and celery/mayo for a snack during the game. The celery/mayo does nothing, but the cheese seems to be an issue. I noted that 2 ozs. of cheddar cheese has 12 g of protein. My menu for tomorrow, only had celery/mayo for a snack... 4 meals.. is only 150 less calories ( 2200 ), and I only get to 70 g of protein..

I found that losing the cheese ( 12 ), allowed me to eat 4 ozs. more of 73/27 GB ( 17 g protein ).. I think the cheddar cheese is too much protein for calories.. cream cheese doesn't make me feel bloated, and is only 4 g of protein, with the same calories, and no bloating.

I think I will just let my brother eat the other 6 ozs. of cheddar cheese, and focus on getting low protein, high fat snacks, like cream cheese, macadamia nuts, and celery with lots of mayo. If I get my protein from a little more high calorie meat, I can get my calories up to 2200-2400, while not getting too much protein..

So I am looking at my tracker with new purpose. I am comparing fat grams to protein grams. Cheddar cheese is 18 g of fat to 12 g of protein.. 1.5 x. I am eating 223 g of fat today, and only 67 g of protein, so that is 3.32x.

My main courses are about 1.75x fat to protein, but when I add butter, or olives, or sour cream, they can be 5:1 fat to protein, and those extras do not bother me. The cheddar cheese is the lowest fat to protein food I will eat today. My celery/mayo is 44:1

I can see that I am getting healthier, and lighter, but I want to feel better as well, and plan to leave my higher protein foods to meat and eggs.. and aim for very low, high fat snacks, and add-ons.

I always thought feeling bloated, was simply feeling fat, but the past week or so, since dropping protein overall, that hasn't been an issue, so i think it is either dairy, or protein.. and paying attention to each food I eat can fix that problem. Cream cheese seems to not be a problem. I can eat 4 ozs., and not feel bloated.. mayo has never been a problem.

The only thing I have to test, is tzatziki sauce. Its 1:1, and has 3 g of carbs, for 25 calories ( 2 Tbsp ).. and I have no idea why I bought it.. what it could go with.

I may just give away the cheddar, and take the tzatziki sauce to the office.

I gave all my chicken thighs to my brother. About 20 lbs. I compared 6 ozs of each, and while the protein was only a little more for the chicken 30-26.. the fat ( 45/14 ), and calories (510/258), were much better/higher with GB.

Sorry about the ramble, but it's my journal..lol I find it interesting the detail needed to do this the best way. When I started LC, it was stay below X amount of carbs, and anything goes, but I never felt great on it over the years. The choice I made to start keto, was because someone I know said it would give me a plan, not simply a general idea. I think a lot of people start LC, and go crazy, and feel bad.. due to huge portions of protein, and think it is due to high fat, and think.. fat IS bad.. makes you feel terrible.

My other option was to do a Mediterranean diet.. more like 50% fat, but I balked at the 20% carbs. I couldn't imagine going form 20 g to 100 g, so I said, I'll give keto a shot..

That was 4 months, 2 days ago, according to my Introduction post (8/25).. and I am down 51.2 lbs. even if most of that was at the start, that's pretty good after hovering between 260-290 for several years. I needed consistency, and have found it, and while I discuss the diet a lot, and constantly tweak it, I am not panicked, even if I sound that way sometimes.. I don't really think about it during the day. I just eat what I planned, lose weight, feel great, and have energy.. more than I ever had on regular LC.

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12/28/19 12:01 P

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i had to loo up meijer...never heard of it!! what great gifts you got!!

you might want to check out Dr Louis Aronne..just for information. He is a leading doc for diabletics, having great results where people were considered a lost cause. I am not diabetic but was gifted an 8 week class of his..we did it by phone online once a week. He is NOT a keto doctor...or wasnt then in any case. but what i took away that impacted me the most was that you want to keep your insulin as steady as possible, its very hard to lose weight if you are constantly spiking...and to try for 3 distinct meals a day with no snack to achieve that..with the 3 meals being very low in carbs so the spikes stayed as close to level as possible. Also fitting in with the non fasting, as your levels go so low again its difficult for your body to adjust.
then i start keto..and the people with the best results and the most scientific backup are saying the same thing.
so thats what i've stuck to....i try very hard to eat to TDEE but i seriously feel like i beached whale if i get over 2k cals...so i backed it off to 18-1900. then i'm comfortable..dont lose as well or as fast as i did eating more, but i'd rather be comfortable. i think its all what you can handle...and i think you are doing wonderfully well. Keep up the good work!

Holly
Northern NY
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12/28/19 11:46 A

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Very interesting James. Makes sense. All I know is I can handle fats like mayo, sour cream,cream cheese, or tzatziki sauce, plus more solid fats like cheeses, nuts, and olives etc. What bothers me is oils, and grease from Ground Beef. Too much makes me queasy. Butter is kind of in the middle.. I can handle 1/2 a stick.

Good to know Holly. I eat 80% fat, so it isn't fat itself, just certain kinds of fat and only after quite a bit of it.

Today, I am eating 2393 calories, and 86% is fat.. 86/3/11. 17 grams of carbs, 67 grams of protein. I weighed in at 237.8.

My volunteers gave me $100 gift card for Amazon, $100 for Meijer, and $50 to Boston Market.. that was my cheat.. 3 pc. chicken, corn, and mashed potatoes and gravy on Christmas. Same for my brother.. only $20. We gave the other $30 to a different volunteer who lives on $775 a month. Also gave him one of the Meijer cards ($50 ). I plan to use the $100 from Amazon, and the $50 from Meijers to buy clothes, and books. I need new clothes, because I wear a lot of sweatpants, being a large guy, and not at a job, where I have to dress up. Some of my pants are XL though, and I have cinched them as far as they will go, and they are loose. My L sweatpants are fine, I just don't have enough to get through the week.
So things are going well, getting skinnier, and get money to buy more clothes at the right time.

My menu for today was a chore to make. I ate my 6 egg yolks from large eggs, with 3/8ths stick of salted butter.. and 6 jumbo black olives. For lunch AND dinner, for easiness, I am having two 4 oz hamburger patties ( 73/27 GB ). topped with 2 Tbsp. sour cream. That was only 1550 calories, and I had 52 g of protein. So I wanted more calories, but not too much protein. That left snacks.

I have 2 ozs. of extra sharp cheddar. I have 3 more servings and will space them out. Same with 1 oz. of macadamia.. 6 total servings. Costs $9, so I will try use them 3x a week, so they last 2 weeks. I split them into 18 nuts each, already. I also will have 2 celery sticks, with 4 Tbsp. mayo. This is 843 calories.. 15 g of protein.

I realize that if I do not eat lots of meat, I will have smaller calorie meals, and my snacks will half the same size calorically... just from fat, not protein. I have a big breakfast ( 720 ), two medium meals ( 415 ), and 3 snacks averaging 281 calories.

I also have 6 servings of cream cheese, to alternate with cheddar cheese, and I have some items for taste, which I can add, but not significant in the diet.. very few carbs. One is mild salsa, which is a replacement for vegetable.. 2 Tbsp. has 2 g of carbs. It's more exensive than the glass jars, but the ingredients are things I know, like cilantro, tomato, onion, and jalapeno. I plan to use that every so often with my GB. The other is tzatziki sauce. I have some beef stew, and if I cooked 4 ozs of it, in olive oil, and let it cool, I could mix up 2Tbsp.. 3g carbs, 2 g protein, for flavor. Guess that would be a " salad ". I might not use that much, if at all, but I wanted them on hand, so I could add some variety.

My main choices will be cheddar cheese, cream cheese, mayo, and macadamias. The celery as a means of putting mayo in my mouth, may be a daily event..lol. I have to laugh a little, because when I first started low carb, my doctor at the time was worried, and sent me to a dietitian. She of course was " fine " with low carb, as long as I added carbs.. good carbs of course, like grains.. but she also wanted me to eat smaller meals to help with my diabetes. Smaller spikes, just more frequent.

I guess I am now listening to her advice. 2 meals done already, and 4 to go. I eat every 3 hours. It feels like I am force feeding myself right now. Hope I get used to it in a few weeks.

Today is going to be relaxing. I have to do laundry, and go to the library, then come home and read books/nap, until 8:30, when the basketball game is on. I do plan on stopping at the office for a few hours, because we have 2 computers there.. I am hogging this one. I have to use the folding machine to fold 1500 forms, for Monday, when we put 4000 forms in 1000 envelopes, so we can mail it to every house in one precinct. That is our last precinct this year. We have walked 23K doors, and mailed 10K.. all with2 AV ballots, and 2 registration forms.. in MI, you now need NO reason to vote, so we are trying to make it so more people vote.. of course in precincts which favor us, but we go to every house, without regards to party.
Hoping the office goes on break for a while after New Year's. I have a lot of data to update that we collected this year. Also as Treasurer of my local club, I have to file reports with the state detailing our fundraising, and expenditures. That will take a day or to, especially if I don't have occupations for people who spent $100 or more during the year.

Mostly though, I feel lots of energy, and want to up my workouts to build muscle. I'm OK with it slowing my weight loss some, but I am lifting too light to do anything right now. If I had 2 months of just going in when I want to, I can work out, and if sore, just work on data from home. I can just take the time off, but if they have work in the office, I end up going in, and helping.

Well, I'm off to get things done! Have a great day everyone.

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KDGIRL's Photo KDGIRL Posts: 5,550
12/28/19 7:28 A

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Wow James that is super interesting!

And also interesting is that you Rusty seem to know already how your body reacts to certain foods. You are one step ahead with that knowledge for sure.

You are doing great and I hope you have a very successful (continuing) 2020!!

Karen "KD"





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12/27/19 4:37 P

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i'm opposite from you Rusty. i dont like meat fat much. i just did sacriledge..my son brought a 16 pound beef brisket for our christmas meal today. we smoked it..its great..but i threw out the big chunks of fat. i just cant...but i can do butter. i dont like avocados at all...and am glad as they are high in carbs. be very, very careful of macadamias...they are wonderful, but its hard to stop at the tiny serving allowed. they are quite high in carbs.

i have no gallbladder and my surgeon told me i could have all the fat i want. he said thats the whole point of taking it out.

Holly
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12/27/19 1:10 P

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Rusty,
I'll take a guess at liquid fats vs. lets say fatty meats. Liquid fats will present a large surface area very quickly. When a droplet of fat breaks down into smaller droplets the surface area goes up quickly.

If you have a cube 1x1x1 each surface has a square surface and there are 6 of them, total surface area of 6.

If you form a larger cube from 8 small cubes so a 2x2x2 cube then each surface has 4 squares and there are 6 faces, so area of 24. If you cut that single big cube into those 8 smaller cubes, then you get 8 cubes each with 6 squares of surface, so 48 in surface area. Same volume, but you've doubled the surface area by cutting the cube up.

So liquid oils can quickly break down into a huge surface area in your stomach, making it harder for your bile to manage. But eating cheese, or fatty meats probably takes a longer time to mechanically break into smaller bits, so its requirement on the bile is slower, less of a "hit".

Edited by: -JAMES- at: 12/27/2019 (13:12)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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RUSTY_WOODS Posts: 1,007
12/27/19 9:19 A

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I have trouble with fats that are not creamy. I get high fat ground beef (GB ), so it has plenty of grease.. butter and olive oil tend to make me queasy if I eat too much. Butter mixes well with egg yolks, and it absorbs into them, so I don't have a Tbsp. of butter to drink at the end. I find myself drinking GB grease at the end, or olive oil mixed with chicken broth, when I have these dishes.. and not a huge fan, but I'm not straining off the extra fat.

I like cream cheese, and mayo, but adding dairy to meat, is dicey. I'm thinking avocado might be able to mix well with GB. I can't eat the avocado plain, but with meat, it might be OK. I can't eat GB plain either, even 4 ozs.. maybe I could make hamburger patties, but then I lose some of the fat. I could smear some sour cream on top ( 2 Tbsp. ). Not as many calories though. I think I'll try both ways.. I read that I can't heat the avocado too much, so I'll add it after cooking.

I also have to buy some macadamia nuts.

I put in tomorrow's menu.. 6 large egg yolks, 3 Tbsp. butter. 4 ozs GB patty with 2 Tbsp. sour cream for lunch and dinner .. and snacks are 1/4 cup macadamias, and 4 ozs. cream cheese. This is 2040 calories, 85/3/12, with 62 g of protein..

Avocado adds some protein, calories, and more carbs.. but lots of fiber.. so if I like all these options I can add variety, and get more fiber. Maybe avocado one meal, and sour cream the other.

I kind of want to drop chicken thighs. They have a lot of protein per calorie. Never realized that they are not very high in calories. With skin and bone, they are hard to track, and without, you have to add olive oil. I LOVE olives, but not the oil.

This gives me some ideas to try out.. in case you missed it, today is menu/grocery day..lol

I once saw a video about a guy who gave his kid sticks of butter to eat, instead of candy bars... emoticon ... I have had my appendix removed, as well as my gallbladder, and after one, my doctor told me fat would make me nauseated.. I'm OK with 85% fat though.. just not OK with totally liquid fats. Not sure why.

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12/27/19 8:11 A

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Good for you for getting right back on!! What is gb? If ground beef..once cooked just add some butter!!
It’s no secret that I have trouble with fat...I don’t care for it but force myself. However I do like cooked crumbled burger with butter. Go figure!!!

Holly
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12/27/19 8:10 A

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Maybe some HWC in your GB? A creamy sort of dish? That would add fat...

Cheeseburger soup. I'm just saying. Holly's recipe. Even without the bacon it's AWESOME!!

Karen "KD"





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RUSTY_WOODS Posts: 1,007
12/27/19 8:00 A

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Rough week. I took some days off, and just read and slept. I did cheat one day and gained 11 lbs. ( water weight ). Since then I have been very strict, and lost a few lbs. overall. Down to 238.4. Lost about 8 the day after my cheat.

While I was out, I watched some keto videos on YouTube for ideas on how to cut protein. I was watching a video about the benefits of egg yolks, and using 1 whole egg, and 2-3 yolks. So I switched to just egg yolks. Took a minute to get good at separating the yolks. We used to do that to toss out the yolks, when people ordered scrambled egg whites when I was a cook. Been about 20 years.

This drops my protein from 36 to 16, for 6 large eggs.. and keeps most of the calories. I'm having tuna and mayo for lunch, with a bit of diced onion, and 4 ozs of cream cheese as a snack. My dinner is chicken thighs cooked in olive oil.

It gets my ratios to 79/2/19, and my protein at 88g.. I am working out most days of the week, so a little extra protein hopefully isn't too bad.

I have a lot of chicken, and GB.. I need to figure out how to add fat to GB. Can't think of anything. GB has less protein per calorie, but without added fat, my ratios don't work. I'm looking into guacamole, and if it is affordable, and something I like to eat. That would cut my protein a bit more.

I actually feel better with less protein. I seem to be able to lift heavier, so I'm getting plenty of protein.

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12/16/19 8:06 A

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hope your throat is better soon!! my mom always said gargle with salt water, and i hated it, but it works!

Holly
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KDGIRL's Photo KDGIRL Posts: 5,550
12/16/19 7:42 A

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A sore throat is the bane of my existence. If I ever get sick, which rarely happens, that is what it starts with.

There is a cough drop called "Fisherman's Friend" that you can get in sugar free. They are amazing and work incredibly well.

Keep up the good work - you will get through the holidays with a loss for sure!!

Karen "KD"





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RUSTY_WOODS Posts: 1,007
12/16/19 7:33 A

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Merry Christmas Charlene!

I had to tweak my diet a bit. 1 lb. of GB a day was a bit much. So I cut 2 ozs. from lunch and dinner. I added 1 Tbsp. butter to breakfast, doubled the mushroom servings ( 2 ea at l & d ), and added a celery stick, and a Tbsp of mayo, with my snack.

B - 3 large eggs, 3 Tbsp. butter, 2 ozs. cream cheese
L - 6 ozs. GB, 2 servings mushrooms
Sn - 2 celery sticks, 4 Tbsp. mayo
D - 6 ozs. GB, 2 servings mushrooms

This is 2,243 calories. Ratio is 82/3/15. Protein is 86 grams.

I think I have 5 servings of veggies...??? 18 grams of carbs, but 1/2 is fiber. Celery tastes amazing coated with mayo!

I lost 4/10ths of a lb., so we'll see if that continues

Today I have 4 meetings. First one is at noon, then I have 3 tonight, starting at 6:30. We have different levels at the County meetings. We start with the officers meetings. Then we have an Executive Board meeting. Last is general membership. We have to vote on endorsing a millage, and report all the work we did during the year. How much of what we were supposed to do, did we get done etc.

I have dinner cooked, but hoping I get done with the 3 night meetings quickly, so I can eat dinner at a normal time.

The only thing wrong right now, is a sore throat, which is usually as bad as I get when I get sick. Lots of volunteers were sick last week. Woke up yesterday, like this. I have sugar free cough drops, but don't like them. Hopefully, this goes away soon.

It's the start of another great week.

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IWANTTOSUCCEED Posts: 3,360
12/15/19 7:28 A

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Hi Rusty: Merry Christmas!

Charlene
Rochester, NY



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12/14/19 12:12 P

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good job on giving away the chocolate Rusty!!
i did the same thing with lasagna. it was always one of my favorite things. last christmas eve i made it, like i have always done. i made myself one with zucchini for the pasta...but decided i was going to have ONE bite of "real". i looked at my son and said oh no i did something wrong! he said what are you talking about..i said..it tastes like wallpaper paste. i'm so sorry..he said mom..no..it tastes great..probably the best one you've made...
yeah. i never thought i would get over pasta. i'm over it...really and truly.

if you gain weight doing what you are doing please dont change. often when you go closer to the levels you should be at you see a slight change..due to your body saying hey hes feeding us again better hang on to it in case he takes it away again...but once it "figures out" that you are going to continue giving it what it needs you will lose that and more.

its so hard, as you said, to know you are doing things right but all our lives we have been told its not good. i dont and wont count cholesterol. i only really count fat, protein and carbs...cals only occasionally to be sure i'm getting enough. i weigh only once a week at the most, but more often once every 2 weeks. i know that everyone fluctuates daily, depending on hormones, weather, what one has on, what one has eaten or drank or lack thereof, etc. its too discouraging to me and many to see those fluctuatios, and then wonder, when i KNOW i ate exactly correctly, what i'd done wrong. and how freeing it is to stop obsessing about the scale...i used to be a "scale jumper" on every day, sometimes multiple times a day. my doc actually told me..get rid of the scale. come in here weekly, just stop at the desk say you just want to weigh. thats it...and dont get too glad or upset about the number. as long as you are eating as you know you should, its just a number and truly does not define you.
it was hard. withdrawels were not fun. it took me a month to get comfortable with it..and now..i look back and say it was one of the healthiest things i've done for myself.
anyhow..you are doing great!!! good for you!!

Holly
Northern NY
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12/14/19 10:15 A

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I am floating just over 242 the past few days. It's annoying, but it happens.

I have decided to eat GB instead of chicken thighs. When I compare a lb. of each, it ups my calories, fat, and is 68 g protein, vs. 80 g. I'm adding mushrooms to the GB for lunch and dinner.. and cut eggs to 3, with 1/4 stick butter. To get enough calories I added 2 ozs. cream cheese to breakfast, and 1 celery stick with 3 Tbsp. mayo for a snack

So upping my calories this week, to see if it helps lose weight.... 2,326... 81/2/17.. protein at 96 g. , which is as low as I can get it right now. Three large meals and a snack. 11 g carbs, and 5 g fiber.. only 6 NET carbs. I do have to up my fat range, because I am at 208 g of fat, but I also had a large drop in cholesterol intake, although I wasn't worried about it, since mine is low anyways. So my cholesterol is down to 1005 mg a day.. still high, but less than it was (1500 ).

It feels weird to be at 81% fat, or 333% of the cholesterol I supposedly should eat, and to still be losing weight, and improving tests for my health.

If I don't gain weight, I plan to stick to this for a few weeks, to get through the holidays, without thinking of diet.

My hip started hurting, and I think it was from leg extensions. I plan to get back in the gym Monday, but only do upper body work for now. I have always had muscular legs, since they are only 25" long. I could leg press over 1000 lbs. So if any part of my body is not in need of exercise, it is legs. My upper body needs a little work, so when the fat goes away, I have more muscle. I may start doing the tai chi my friend recommended. She does yoga too, but that may be a bit much for now. That would help with my flexibility, which is likely the reason my hip hurt this week.. it's better now.

Tons of cookies and chocolates, and fudge at the office during the holidays. I hate how it sounds when I say it, but the sweets don't interest me at all.. the smell makes me nauseated. I always LOVED the smell of sweets. I don't say anything, because it would just sound like the guy losing weight being an *ss, but it's true. The County chair gave me socks for Christmas, with a Ziploc bag full of chocolates.. the socks are thermal, and I will wear them around the house. I gave the bag of chocolates to a kid in my building that knows me. I'll tell him they were delicious. Normally, he tries to get me to drink water, and eat fruit. We have meetings, and they expect doughnuts, cookies, and pop, but he's upper 60's, and all about fruits and veggies, and only water. For the holidays though, he stopped pushing bananas and oranges, and switched to chocolate.

Luckily, none of them actually see if I eat what they bring in. other volunteers love the fruit. We'll probably end up throwing half the sweets away, if I can't sneak them out, and donate them.

As we near the end of the year, I have to say I feel a lot better than at the start or this year, and ready for another great year.



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KDGIRL's Photo KDGIRL Posts: 5,550
12/9/19 11:29 A

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Rusty there are 2X clothes in EVERY store now!! You are no longer limited! You can go to Walmart, Penneys, Target or any clothing store in town. Congrats!!

Karen "KD"





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12/9/19 8:43 A

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numbers look much better Rusty..well done!!

and yay on the clothes!!

Holly
Northern NY
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12/9/19 7:37 A

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Started using 1.5 lb packages, which drop my chicken/protein to .375 lbs per day. I already have all my meals for today and tomorrow cooked, and in the refrigerator.

My menu now comes to 2104 calories, and has a ratio of 79/3/18.

fat 184g, carbs 14 g, fiber 4 g, and protein 95g. 10 NET g of carbs, and my Na is at 1079mg.

My breakfast is 5 eggs/3 Tbsp. salted butter

Snack 1 is 2 ozs. cream cheese

My lunch is 6 ozs. 73/27 GB/1/4 white onion/1 serving mushrooms

Snack 2 is 1/4 cup macadamia nuts

My dinner is .375 lbs boneless/skinless chicken thighs diced, fried in 2 ozs. olive oil

I have other snacks, in case I want to eat more, but I think eating every 3-4 hours will be plenty.

I had to go buy some T-shirts for the gym. I started doing bench presses with dumbbells, and unlike most exercises, I lay down. My shirts tend to be 4X, because so far all I have replaced is pants. I am 5'6", but my legs are only 25" long.. meaning my torso is longer. When I lay down, my shirt rides up.

So I went to DXL, thinking I needed to buy Big & Tall, planning the buy longer shirts. I ended up buying 2XLT, which are loose, and hang to mid-thigh. They were $19.99 each, but after buying them, my brother reminded me, I could buy clothes at JC Penney now.

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KDGIRL's Photo KDGIRL Posts: 5,550
12/8/19 8:45 A

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LOL - I've often said I'm under tall, not over weight!!

I agree - for someone your height, 160 is a reasonable goal. I'm 5'2" and it wasn't all that long ago I was 160. I'm aiming for 130 myself. I do have quite a bit of lean mass on myself, in addition to fluffy mass.

Karen "KD"





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RUSTY_WOODS Posts: 1,007
12/7/19 1:33 P

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I am very short. 5'6". My ideal weight is 128-156. I am shooting for 160, which is what my uncle is, and he's about my height. I was 185 when I graduated. I lifted very heavy to get to 185, and then moved out at 19, and started eating poorly, but felt I was doing OK at 215-230. Then I had my hernia at 23.. and gained 130 lbs. over the next. 4 years, when I was diagnosed with CHF, and diabetes in 2002. Took until 2011 to hear of LC, and I am down 120, which means it was a bumpy ride..lol. Keto has given me consistency. Seems LC just wasn't strict enough. I checked my weight tracker.. down 46.4 since August 25th.

Due to my health, I want to be as light as possible... less stress on the heart. Since I was 185 at 18, and lifted heavy, I think 160-165, lifting light, should be about right. My cardiologist would be happier if I was 145, but I'm not sure that is possible for me.

I do feel pretty good at 242. I need surgery once I get below 210, but based on my first 10 surgeries.. being lighter is always better. So I might tell them to wait until I am much lighter, as long as it is possible. I get my next echo in February, and that will let us know if I can push it back, and get well below 200.I had my hernia surgery at 330, and it was rough. I had trouble moving for a month. I'm not sure if I will have issues after they replace my heart valve, but any that exist will be easier at 160-165, than at 210.

242 would be the top weight of a man at 6'7".. maybe I am just a foot short for my weight..lol



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KDGIRL's Photo KDGIRL Posts: 5,550
12/7/19 10:49 A

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Way to go Rusty - you are doing very well in documenting your journey. You will be happy you have thee journals when you are done!

Also, how tall are you? 242 is getting very reasonable unless you are very short. Of course everyone's happy weight is individual...

Karen "KD"





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12/7/19 10:16 A

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Trust me i know. some days i feel like i'm stuffing myself, but if i eat less than around 2k cals i will gain. go figure..but its documented in many places..i'm not the only one. and all the really top experts are saying you need to eat to TDEE.

i eat very little veg..no onion at all except maybe a little onion powder, or if i really think i need it, i will grate a little. that breaks the cells and releases more flavor (why you cry when cutting one up..) but i dotn miss them at all
i stick with mushrooms, romaine, spinach occasionally, zucchini and broccoli. and rhubard. once in a great while some cauli. otherwise, no veg. even though i love it.

sounds like you are in a good place..bravo!

Holly
Northern NY
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12/7/19 10:00 A

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Thanks Holly. It wasn't that I am aiming for a deficit, just that when I eat until I a full, it is a deficit. I wasn't thinking I should be at a deficit, but that a small deficit wouldn't be that much of a problem. The deficit wasn't for weight loss, it was simply due to not being hungry.

I am trying to add calories with added fats. I don't like the fat bombs.

What I have settled on is 5 eggs, with 3/8ths stick of butter for breakfast
6 ozs, 73/27 GB, with 1/4 white onion, and 1 serving of mushrooms ( canned, No Salt ) for lunch
2 ozs cream cheese for snack.
7 ozs boneless/skinless chicken thighs, diced, with 2 Tbsp. olive oil for lunch,

That is 1935 calories. 10 g of carbs ( 2 % - 3g fiber ), 165 g fat ( 78% ), and 98g protein ( 20% )

I am using up larger packs of chicken, so the protein will drop a bit on Monday, by 1 oz of chicken.. so a few calories as well.. so I will add a 2nd snack, which should up fat, drop protein, and push me over 2000, which will have to be good enough. At least I am at keto ratios. I chose onions, over tomatoes, with the GB. I see meals of GB with green beans or broccoli, but not quite ready to eat those together.. sounds horrible. I like my GB with onions and mushrooms, which it says are OK on keto, but I also want to limit nightshade vegetables, which I apparently love...lol.. peppers, onion, tomatoes.

For whatever reason, I am kind of stalled.. 1 lb., in last week-10 days.. I feel good though. I am trying to force myself to eat more, but even 1935 calories, seems like a ton of food. I am sure as time passes, I will continue getting better at doing this WOE, and it will feel more natural.

I am working out. 3 days on, 1 off. Today is Chest, biceps, and calves, then tomorrow is Quads, and delts. Monday is Back, triceps, and hamstrings. Then off on Tuesday, and repeat. It is just 1 exercise per body part for now, except for delts, which need to be worked from multiple angles, so I only do 2 body parts on that day. It works out to 7-9 sets a day, just 20-30 minutes. I walk some on the trail, but just to pass the time, and not in any set pattern.

I think I actually feel it more, lifting light. It allows me to stretch the muscle more, which is different than when I was powerlifting. I was a weak bencher for a powerlifter. I think it was because I ignored secondary lifts. I liked to do triceps, but hated shoulders, so I could do 365 x 3 reps, but I was 230, so I would have needed to do close to 600 to compete in the heavyweight division. I never entered that event, because it would have been embarrassing. I could do 410 with spotters, but we had a woman on my team who benched 270, and weighed 140. I deadlifted mostly, which I was good at, and kept trying for bench, and squats ( I had balance issues ), but was a minor part of the team. I deadlifted 630, but we had a bigger guy, who did over 700 lbs. We were both in the super-heavyweight division, even though he weighed 50 lbs more than me.. unlimited. They had 400 lb. guys.

Lifting heavy, I never felt the ache much after, other than in my joints. We were all about preventing tears, or dislocations. Short, quick bursts, then rest, as our ligaments and tendons healed stronger, so we could lift 600 lbs. Unfortunately, I sneezed doing deadlift reps with heavy weight, and tore myself up. I had a hernia for 10 years, before it was fixed, after they took out my ruptured appendix.

That stopped my powerlifting at 23, and I did start lifting again, but never serious. I have a pacemaker/defibrillator ( ICD )now, and a repaired hernia... but I can lift. My doctor says it helps with HDL, and my diabetes, as does wight loss. So do both.

So now I weigh a bit more, and lift a fraction of what I did, but I feel like I am working the muscle more, and it feels good. I limit chest, because I can tear out leads to my ICD, and I don't feel like I am ready for abs, because I am still obese, and the hernia.

I do lift with different exercises too.. ones which are able to be done at lighter weights.. such as dumbbell presses for chest, which I could not do, if I was lifting heavier. I would use a bar, which can only come down to my chest.

All that was for me to look back on later. I miss powerlifting, even after 20 years. I like what I am doing now though, and it feels good to be back in the gym. At Planet Fitness, no one really talks to each other. There is no camaraderie, but that is OK too. I like being done in 30 minutes, not 2 hours. I don't think you talk technique, when you are doing 100 lb. shoulder presses..lol I'm just a fat, older guy, lifting light. The gym at 45, is not the same social event as it was at 20.

My brother switched to some diet with a bunch of fruit, so I don't have to cook his food any more.. its' low fat, except for his tuna and mayo, and chicken he is allowed. Supposed to help his psoriasis, which I can understand him wanting to be rid of. He only has to cook dinner. The rest is fresh fruit, and tuna/mayo/celery

It lets me focus more on MY diet, and frees up cooking time for other things.

Things are going good.

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12/3/19 11:39 A

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sorry Rusty but thats totally incorrect. its been proven if studies if you eat at a deficit your metabolism will slow, and you wont lose as well. Keto, if done correctly, will allow you to lose even if eating large quantities. one of the coaches did a test...he and one of his clients, a very small woman who had been stalled for a year, did 5000 calories a day to prove that cals in cals out is incorrect.
he gained 2 pounds. in the time..all of it muscle (he had access to a body composition profile). She LOST. even eating 5k a day. both said they wouldnt do it again, as it was really hard to eat that amount of cals, but it was a really good demonstration since people refuse to believe the studies.
As always, do as you wish, but do it armed with the newest information..then its your decision!!

Holly
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12/3/19 10:07 A

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Actually, the TDEE was based on right now, for me.. I am 350 short of what it said. I burn 2158 calories, and am eating 1810. I should lose weight. Even if I take into account the 30 minutes at the gym, doing 6 sets of lifting weights ( light exercise ), that only goes to 2,473 calories, or a 663 calorie deficit.

I can always add a few hundred calories, if I want, but I do want to be at a deficit. I am over 80 lbs. from my goal, and my doctor would like me to be 145, which is almost 100 lbs. My goal isn't to maintain, which is what you would do, if you ate the exact amount you expended. I'm eating the same menu for today, then will change it up a bit.

Today my gym workout is legs. The weights I lift, feel too light, but the muscles hurt the next day, so I must be doing something. I think more reps and sets are in my future, but I'm hoping to increase the weight slowly as well, without setting off my pacemaker. A friend suggested tai chi, to help with my breathing, and control HR.



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12/2/19 2:16 P

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just a note unless i'm misunderstanding your post..your TDEE should be calculated on your weight NOW not what you want to be.
heres a calculator to find it...1800 cals for a small woman is about right..you are far too low on cals in my opinion.

web-downunder.com/csk/

Holly
Northern NY
EDT


 Pounds lost: 141.0 
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