It’s my first keto update of 2019 and what a difference a year makes. This is me on New Year’s Eve a year ago…
And this is me this New Year’s Eve after six plus months of keto.
I am looking forward to seeing more changes next New Year’s Eve!
I’m going to add subheadings because I’m tracking progress in many categories: weight, measurements, exercise, labs and last, but not least, non-scale victories. I also take my blood pressure most days so I’ll know when, and if, I can drop that medication.
When there’s nothing to report, I’ll just leave that section out (except for weight).
I lost .2 pounds this week making my total keto weight loss 25.8 pounds. Any loss is a loss and those .2s add up. 🙂
My husband assists me in measuring my waist, hips, bust, arms, calves, thighs and neck every two weeks. I didn’t start until I was on keto a couple of weeks.
Yesterday’s measurements were resulted in 3 1/4 inches lower readings from two weeks ago. Much more than I normally see but I guess it’s also reflected in the non-scale victories you’ll read about below.
I didn’t start a formal exercise program until January 1st. I think it’s best to get the keto way of eating down and then add it in if it’s not already part of your routine.
My husband is joining me in walking three days a week and then I’m doing bodyweight exercise routines three times a week on alternate days. I found a great youtube channel, Pahla Bowers, with 20 minute routines for beginners.
It seems simple but boy are they effective. I was very sore this week!
Non-scale victories (NSV) are those wins unrelated to scales, lab values or other measurable results. I had two this week. First I was able to move my watchband tighter by another notch. That’s two since I started this way of eating. I really need to switch it out now for a smaller band.
The second NSV was fitting into size 14 jeans I’ve had in my closet for three years but wasn’t able to fit into.
Even though I dined out a couple of times it felt like a lot of cooking this past week. The chicken wings was a repeat from previous weeks. Another repeat was slow cooker ribs.
I hadn’t made them for a couple of months so we were ready.
I made a batch of savory breakfast cookies from Carolyn Ketchum’s Everyday Ketogenic Kitchen cookbook.
They were quite large and very tasty (of course there’s ham, sausage and cheese!) but I needed to supplement my meal with something else to feel satisfied. New Year’s Day I baked a bacon-wrapped pork roast I had bought at Trader Joe’s.
It was very good although strong in flavor.
For dessert during the week, I made a Kristie Sullivan recipe from her first cookbook, A Journey Worth Taking, called Mocha Fluff.
I think I’ll add more cocoa powder next time understanding that it impacts the carb count.
New Year’s Eve dinner was at a local restaurant and I started with a charcuterie board (shared with my husband).
They have a nice list of meats and cheeses to select from for a personalized board. Yay for bacon! for my main I went with a shrimp caesar salad.
Thursday night was my book club meeting at another nearby restaurant and I had their chicken wings for the first time along with a caesar salad.
Do you see all that garlic? It was overpowering and I had to shake it all off each piece. The wings were good size and made two meals for me. They were dusted in cornstarch before frying so I counted those carbs.
Below is my food log from the week. I didn’t go over 20 total grams of carbohydrates once and most days were under 15.
|Sunday||bacon, eggs, cream cheese||taco soup, pork rinds with pub cheese||chicken wings, salad with ranch dressing||bacon, eggs, cream cheese and pepperoni sticks, pumpkin seeds|
|Monday||chicken wings||taco soup, keto cookie, 2 eggs with bacon bits||Dining out: charcuterie, caesar salad, vodka soda||cheese stick|
|Tuesday||eggs with sausage||savory breakfast cookie, burger patty||pork roast, asparagus||adapt bar, chocolate pudding|
|Wednesday||savory breakfast cookie, cheese and pepperoni sticks||pork roast with asparagus||hamburger patty, salad with ranch dressing||chocolate pudding|
|Thursday||savory breakfast cookie, bacon||pork roast with asparagus||Dining out: chicken wings, caesar salad||adapt bar, cheddar cheese, chocolate pudding|
|Friday||eggs with sausage||chicken wings, chocolate pudding||soul bread, Canadian bacon, cheddar cheese, avocado mayo|
|Saturday||eggs with bacon||chicken caesar salad||ribs with green beans||adapt bar, cheddar cheese|
It’s another week at home so I have a meal plan prepared with one new-to-me recipe. How was your keto week?