Hello!
I just completed my fourth week on the keto diet and to date, my measurable results are disappointing. I weigh myself every Friday at the same time, and do a few key measurements. The scale went up 1/2 pound from last week. No change in measurement on waistline, what a tailor would call upper waist, chest or neck. A few stats:
Starting weight:192.7
Today’s weight: 191
Macros … calculated using https://keto-calculator.ankerl.com using a height of 5’10" and moderately active: Tend to carry most of my excess weight in my gut.
Calories 1723
Net Carbs 20g (4%)
Protein 108g (23%)
Fat 134g (73%)
I use a keto app on my iPhone (Keto Diet Track - author Mikhail Platonov) to track my daily totals and I’m consistently under the above totals … occasionally struggle to come close to fats total on a daily basis. Net carbs are consistently well under 20g. Protein has gone over on 2 separate occasions.
The Moderately active was chosen as I do 30 minutes of aerobic work 4 times a week (usually elliptical trainer - heart rate in the 130’s) as well as 40 minutes of weight training 3 x week.
OK … so I think it’s time to start tinkering a little. My thoughts went in a few directions. First, I don’t want to change a lot of things at once. I’d like to change things one or two at a time so when results change I’ll have some idea why.
First off, I’m going to do a couple of what I think are call N=1 type studies. I have some glucose strips coming in today for my Freestyle Xtra, and I’d going to measure my reaction to a couple of things to find out if they’re as benign as I think they are:
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I’m going to do a glucose reading in the morning … nothing but water in my system, drink 8 ounces of Crystal Light (I mix my fiber supplement in Crystal Light - see below) then test glucose again in 30 minutes and an hour and check for any glucose spikes.
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My total carbs would go over 20g … mostly because I take a fiber supplement a couple of times a day… I’m going to do a baseline glucose reading in the morning … nothing but water in my system, take my fiber supplement and the liquid I drink it in, then do glucose readings 30 minutes and an hour after taking my fiber supplement. By testing Crystal Light by itself the first day, I’m thinking I can factor that in when I check for any impacts due to the fiber supplement.
I’ve read the arguments about Crystal Light and the sweetener used … and lets just say I’ll address Crystal Lite some point down the road … unless it’s giving me glucose spikes.
My first change would be to lower calories slightly and make sure I hit my fats every day. I know people caution going too low on calories but I don’t think I’d be going too low.
I be interested in peoples thoughts … particularly the N=1 exercises to determine my body’s reaction to Crystal Light and my fiber supplement (fiber supplement can add up to 15g of carb - all fiber - no sugars). Will this give me any useful information of the type I’m hoping to find?
Thanks