Okay - I am not sure if I should start an accountability thread (I’m not sure how it’s done), but I am going to start here and see what happens.
So this is my keto week I accountability/diary entry:
It went really well. I don’t know, somehow I just start with keto and after a day it’s just click and it’s as if I’d opened up exactly the room where I need to be. It’s a constant feeling of THIS is where I should be! THIS is what I should be doing! No cravings, nothing.
According to my calorie counting app, these were my days:
Energy from fat 76%, carbs 12%, protein 12% (Calorie deficit of 14% of recommended intake)
Energy from fat 64%, carbs 8%, protein 28% (Calorie deficit 16%)
Fat 64/Carbs 8/Protein 28 (Calorie deficit 57%)
Fat 75/Carbs 11/Protein 14 (20%)
And so on.
There are hiccups, carbs should be mostly a lot lower and protein is tricky as I would like to eat more non-meat-or-dairy-protein and haven’t really found perfect sources yet.
But it’s early days and I think much of it will get better as I get more practice.
I basically to what gingersmommy says, three meals, no snacking, focus on hydration at this stage (I also take magnesium and maybe should get potassium…need to look into it).
The key for me is preparation - I need to have food prepared or snacks ready when I get hungry (although I didn’t really get that hungry or get cravings this week) and NOT have sugary stuff in the house. I am an abstainer, I can’t eat sugar in moderation, I just can’t.
Another issue is how to do keto with a small child in the house - she has lunch in kindergarten but dinner at home. At the moment, I haven’t got a stock of kid-friendly keto recipes that she will eat, so that’s going to be an issue and something to focus on the next week and see how I do. (On the 20th of December I also will have to cook for the kindergarten kids and I’d like to do a keto crowd pleaser.)
What I am more mindful of now than in my first phase of keto a couple of years back:
- I know much more of the science
- I know much more about behavioural psychology and habit formation - for instance, I am an abstainer and I just can’t have sweets in the house, and that’s that.
- I am now aware that maintenance is the crucial stage and I will have to be extra watchful if?/when? I get there. (I found the blogger Katie of runningforcookies a big inspiration about maintaining, she’s been navigating these straits for years)
- I know that the first few kilos are mostly water weight - I’ve been peeing like crazy, like a pregnant lady really, and I’ve lost 3 kilos this week), and that plateaus etc are to be expected.
- I know that I need to find a delicate balance between making my nutrition a priority and not taking it too seriously. This may sound weird; I’ve found that this balance is my sweet spot - I do best if something is interesting and challenging, but not too dogmatic, and I do very badly if somebody wants to force me to do something; even if that somebody is me, I don’t really react well to it. And by now I realize this is just part of my personality and I’d better work around it and adapt to it.
- I know that I need to be accountable to somebody. I’ve got a meditation buddy and we text each other when we’ve done a meditation session and I find it has become really important to me. So I’ve started to send my husband my stats (calories from fat, carbs, protein, calorie deficit).
So, that was my first week -
I started with about 20 kilos overweight and I’ve lost 3 kg this week.
I’ve stuck to the rules but need to work on the amount of carbs and protein that I eat.
I felt a bit cold and “keto flu”-ey when I had a larger calorie deficit, but not really a problem.
I feel very thankful that I’ve managed to kick myself hard enough to start a second round of keto and I’m also very grateful for the research and resources that are now available.
Should anyone still be reading, I wish you all a great weekend and a lovely beginning of Advent!