Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
XXXXXXO
XXOOOOX
OXXOOOO
OOXOOO

Notes:

6g carbs yesterday and I had HWC in my decaf yesterday

Carb habit days successful: 63/90 (started 12/10/20, ends 03/09/21)
No HWC in my coffee: 15/90 (Started 01/29/21, ends 04/29/21)

I think I’m not going to need coffee today, so moving forward, no more coffee for me.

I came back at 6 PM to add - I have had no coffee today and I'm feeling great

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 54/54
Successful workout days: 49/54

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.
5) Eat less at dinnertime (Starting February 1)

Met all goals: 47 days
Off Target: 4 days

Technically I was good on my challenge goals all weekend. It was 3 VLC meals each day with no snacking. I just have not done that spot check to see where I'm at with total calories. I will do that this week. I will also concentrate better on smaller portions at each meal. I've got to find out how little I can eat and still be satisfied.

Timeline: Dec 7th - March 7th
Habit: Eating Less than 200 calories after 7:00 PM
Exception: Eating Dinner if delayed due to schedule/conflict

X=Met Habit Objective
O=Off Track

MTWTFSS
-----------
XXXXXXX (12/07 - 12/13)
XXXXXXX (12/14 - 12/20)
XXXXXXX (12/21 - 12/27)
XXXXXXX (12/28 - 01/04)
XXXXXXX (01/05 - 01/11)
XXXXXXX (01/12 - 01/19)
XXXXXXX (01/20 - 01/26)
XXXXXX0 (01/27 - 02/02)
XXXXXXX (02/03 - 02/09)
0XXXXXX (02/10 - 02/16)
XXXXX (02/17 - 02/23)
(02/24 - 03/02)
(03/03 - 03/07)

73/75 of 90

Only about 2 weeks left. Time to start thinking more about the next round.

4g carbs yesterday and I had no coffee.

Carb habit days successful: 64/90 (started 12/10/20, ends 03/09/21)
No HWC in my coffee: 16/90 (Started 01/29/21, ends 04/29/21)

Well, I successfully made it through yesterday with zero coffee and I don't have a caffeine headache this morning, so I think I'm in the clear at this point. I'm considering changing my goal to 'No coffee' since this is hardly an established habit, but I'm still thinking about it. In the meantime I'm giving myself credit for 'No HWC in my coffee' even when I've had no coffee.

I'm considering my next goal being: no dairy, or challenge myself to sticking to carnivore + spices for solid 90 days straight, or no coffee. The 'no coffee' one is a gimme, I think I would be short-changing myself if I made that a "goal". No dairy would be difficult, but I'd see the scale move quicker. I think the carnivore + spices for 90 solid days should be what a do next. This would only be different in that I occasionally snag a keto bite when my husband is having one (cauliflower bites, guacamole, etc.) And of course, would keep me away from cheat meals, which shouldn't happen anyway.

Still thinking on it.

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 1/2
Successful protein goal days: 55/55
Successful workout days: 49/55

I had a lot on my mind yesterday and ended up skipping my workout. (Things have worked out nicely and I'm looking forward to coming changes.)

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.
5) Eat less at dinnertime (Starting February 1)

Met all goals: 47 days
Off Target: 5 days

Transgression yesterday. I had bacon and some pork rinds an hour after dinner.

4g carbs yesterday and I had no coffee.

Carb habit days successful: 65/90 (started 12/10/20, ends 03/09/21)
Carnivore: 1/90 (Started 02/23/21, ends 05/23/21)

I've decided on my next focus which will just simply be to stick to carnivore. Meat, eggs, dairy, spices, and water.

Today's breakfast is baked salmon, lunch is some more salmon, and dinner tonight is steak. We have a huge salmon filet I need to slice up and consume.

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
XXXXXXO
XXOOOOX
OXXOOOO
OOXOOOO
O

Notes:

Timeline: Dec 7th - March 7th
Habit: Eating Less than 200 calories after 7:00 PM
Exception: Eating Dinner if delayed due to schedule/conflict

X=Met Habit Objective
O=Off Track

MTWTFSS
-----------
XXXXXXX (12/07 - 12/13)
XXXXXXX (12/14 - 12/20)
XXXXXXX (12/21 - 12/27)
XXXXXXX (12/28 - 01/04)
XXXXXXX (01/05 - 01/11)
XXXXXXX (01/12 - 01/19)
XXXXXXX (01/20 - 01/26)
XXXXXX0 (01/27 - 02/02)
XXXXXXX (02/03 - 02/09)
0XXXXXX (02/10 - 02/16)
XXXXXX (02/17 - 02/23)
(02/24 - 03/02)
(03/03 - 03/07)

74/76 of 90

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 56/56
Successful workout days: 50/56

Hey Jess, if you need to use up cooked salmon, I really like this recipe: Salmon Scrambled Eggs. You could easily skip the dairy; I didn't find the cheese added much. Love the combination of creamy eggs and dill with the salmon, though.

4g carbs yesterday and I stuck with meat, eggs, dairy, spices, and water.

Carb habit days successful: 66/90 (started 12/10/20, ends 03/09/21)
Carnivore: 2/90 (Started 02/23/21, ends 05/23/21)

Thanks for the recipe, Kristine. I'll substitute some cream for the milk and likely omit the cheese, but I am a cheeseaholic so I might have a bite or so with it. That'll be a perfect way to get that salmon used up, plus some healthy eggs to boot.

Goals for January 2 through March 31

1) Stop eating whey protein
2) Avoid all snacking between meals & after dinner
3) Get most of my fat from food (limit the added fats)
4) Basically return to the < 30 net carb, high fiber diet I was doing in 2016.
5) Eat less at dinnertime (Starting February 1)

Met all goals: 48 days
Off Target: 5 days

No transgressions yesterday. I'll be tracking my food intake today in My Plan.

Practice Plan Thru March 31

Protein: <200g/day
No LC Sweeteners (drinks, bars, sprinkles, etc.)
Study DDF and perhaps implement: https://www.datadrivenfasting.com/home

Tracking below.

X = Practiced all of the above
O = Did not practice all of the above

MTWTFSS
-----------
OXXXOXO
XXXOXXO
XXXXXOX
XXXXXXO
XXOOOOX
OXXOOOO
OOXOOOO
OO

Notes: