Day 21 of 90

Goals: Follow Atkins 40. Track and weigh daily. Drink water. Limit dairy, caffeine and artificial sweeteners.

Weight goal: Stay under 205 lb for life. Longer term weight goal: Get down under 200 lb and stay there for life.

Everything status quo. Feeling well. Saw Paul McCartney in concert last week. That was my exercise for the year.

Goal weight: <205
Weight at start of this challenge: 202.8
Today's weight: 202.8

This is for yesterday: it gets late, busy, a lot of time running to see my mom

1. No cheats - on plan food only. To aid with this I am taking a small notepad with me and when I see something I think I will throw in my mouth I am going to write it down instead. Did ok. Spent way too much time on a new recipe that didn't turn out well, wasn't very good. Some of these test kitchens make me wonder just what they did...I had to alter some things...I think it's time to get back to fast easy recipes. Working extra nights this week.

1. No cheats - on plan food only. To aid with this I am taking a small notepad with me and when I see something I think I will throw in my mouth I am going to write it down instead. Doing ok. Nothing tempting at work.

Barb: Ha! Dancing at a concert is very good exercise!

May 5 - Aug 3 * Day 30

Healthy Habits: Weigh-in, activity, shoulder physio exercises, supplements, decent sleep, food tracking, water, broth
8/8: 7
7/8: 18
6/7: 5

Eating:
Gold days: 6
Green days: 13
Yellow days: 6
Red days: 5

Cab Fare Saved: $30

Day 3
Computer off by 6
Bed by 9:00

Pattern Eating Practice for 12 weeks.

Below is my daily tracking for the current month (link)
and below that the 12 week pattern matrix:

O=Eat
X=No Eat

http://downhaul.com/lowcarb/monthly.txt

MTWTFSS
OXOOOXO
XOXOXOO
XXOOXOO
XOXOOXO
XOXOXOO
XOXOXOO
OOOOOOO
OOOOOOO
OOOOOOO
X
.
.

Day 1 of 90

The Plan: My 'plant free' experiment is over. I will be returning to the higher fiber version of LCHF that I've done for much of the past 3 years. The only difference is that I will focus on keeping the net carbs on the low side (less than 30) - well within my 'keto zone'. After getting the terrific news about my lower CAC scan score I want to keep doing what I was doing. I was doing LHCF + high fiber for most of the 2 year period between those two CAC calcium scans.

Goals for this challenge:

1) Net carbs < 30 and fiber > 15g daily

2) Limit stacking between meals. Tally days where I eat only at meal time

3) Limit protein. I want to go for higher fat ratios.

Those are the three things that I want to focus on most everyday. But I also be working on some problem areas:

a) Eat within reason (< 2800 calories most days) which will require logging my food or at least being mindful when I know that I've had enough.

b) Limit or wean off the use of sweeteners. This alone will help all of the above.

c) Weigh every morning (accountability)

Yesterday:

27 net carbs, 2300 calories, 21g fiber
Days with no between meal snacking: 0

1. No cheats - on plan food only. To aid with this I am taking a small notepad with me and when I see something I think I will throw in my mouth I am going to write it down instead. Did ok. Rare appearance at downtown library of cookies - they really didn't appeal, and bananas at fav library...made a mental note about it.

Ken: Good to see you! Let's do this!

Ken, glad you're back. Best of luck!

-------

May 5 - Aug 3 * Day 31

Healthy Habits: Weigh-in, activity, shoulder physio exercises, supplements, decent sleep, food tracking, water, broth
8/8: 8
7/8: 18
6/7: 5

Eating:
Gold days: 6
Green days: 14
Yellow days: 6
Red days: 5

Cab Fare Saved: $30

Day 2 of 90

23 net carbs, 2000 calories, 24g fiber
Days with no between meal snacking: 1

Thanks for the welcome Kat & Kristine. I really want to nail this new 90 challenge. The last two summers were periods of significant weight creep for me, then I spent the rest of the year trying to reverse the gains. It's time to end that cycle.

Day 4
Computer off by 6
Bed by 9:00

Pattern Eating Practice for 12 weeks.

Below is my daily tracking for the current month (link)
and below that the 12 week pattern matrix:

O=Eat
X=No Eat

http://downhaul.com/lowcarb/monthly.txt

MTWTFSS
OXOOOXO
XOXOXOO
XXOOXOO
XOXOOXO
XOXOXOO
XOXOXOO
OOOOOOO
OOOOOOO
OOOOOOO
XO
.
.

have fun on your new approach Ken. I have been sweetener free for this practice period (12w) aside from 2L of Diet Dr. Pepper I got as a fluid backup on a trip - no gallon waters at stop. Diet Dr. Pepper was pertty good, even warm ha! Coffee is what I've been drinking as beverage and no sweet LC treats - working for me! good luck!

1. No cheats - on plan food only. To aid with this I am taking a small notepad with me and when I see something I think I will throw in my mouth I am going to write it down instead. Got thru another evening. I thought I was hungry on the way to work (stopped to see my mom first) even though I'd just eaten my usual pre-work meal. Fast food flashed into my head but I decided to ignore the hunger which I don't think really was hunger. Homemade cookies leftover from the film discussion group at the library were calling loudly. Made the mental equivalent of writing those on a notepad.

May 5 - Aug 3 * Day 32

Healthy Habits: Weigh-in, activity, shoulder physio exercises, supplements, decent sleep, food tracking, water, broth
8/8: 9
7/8: 18
6/7: 5

Eating:
Gold days: 6
Green days: 15
Yellow days: 6
Red days: 5

Cab Fare Saved: $30

Pattern Eating Practice for 12 weeks.

Below is my daily tracking for the current month (link)
and below that the 12 week pattern matrix:

O=Eat
X=No Eat

http://downhaul.com/lowcarb/monthly.txt

MTWTFSS
OXOOOXO
XOXOXOO
XXOOXOO
XOXOOXO
XOXOXOO
XOXOXOO
OOOOOOO
OOOOOOO
OOOOOOO
XOX
.
.