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  #61   ^
Old Mon, Jan-11-21, 07:42
thud123's Avatar
thud123 thud123 is offline
Senior Member
Posts: 7,422
 
Plan: P:E=>1 (Q3-22)
Stats: 168/100/82 Male 182cm
BF:
Progress: 79%
Default

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

Notes:

Over on protein but did a beginning experiment with bg before/after meal. I was feeling "hungry" in the evening and thought I'd try to guess my BG I was close it was 92 - not super low but then I decided to eat at a "regular" meal and see how it affected BG one hour after eating. This meal was 12oz Ground beef (~85%) sauerkraut bed with mustard, and 2 tbsp crushed tomatoes (found this is a great way to buy tomatoes now - almost like a sauce) BG after an hour was 97 - not much change so that's good but I was still hungry so I had 6 more eggs.

So at least with a O for the day I learned something. Today I'm trying to get my "Baseline" spreadsheet filled out which requires me to weigh I think (I have not weighed myself in 6 months!) and put a tape around my middle and measure hight - I'll just use my last medical record of that.

Gearing up to have fun and learn stuff!
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  #62   ^
Old Mon, Jan-11-21, 09:29
Froka's Avatar
Froka Froka is offline
Senior Member
Posts: 2,018
 
Plan: Carnivore & IF
Stats: 357/294/170 Female 5' 8"
BF:
Progress: 34%
Location: San Diego, CA
Default

17g carbs and no fast food or restaurants.

Fast food habit days successful: 72/90 (started 11/01/20, ends 01/31/21)
Carb habit days successful: 25/90 (started 12/10/20, ends 03/09/21)
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  #63   ^
Old Mon, Jan-11-21, 13:19
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
Default

Goals for January 2 through March 31

Hello all. I've been AWOL from this forum lately. Life has been busy, but mostly I just needed a break from spinning my wheels "dieting." I've taken that break. In the last 6 months I've not been posting here or on FB LC groups, I've rarely weighed myself, and I have not been logging my daily food. I have been eating low carb/keto everyday. That remains a given. I still never cheat. But what I can do with relative ease is overeat low carb/high fat food. I knew that I would pay a price for inattention to my diet. I have. So I'm back here to start working on it again.

For the first 4 years after reaching goal in 2016 I slowly regained 35 (or so) of the pounds that I'd lost. In the past 6 months I've put on 20 more. 6 months ago I started regular weight lifting at the Y with my daughter. I also started having whey protein powder daily to assist in the recovery. During those 6 months I put on lots of muscle and strength. I'm nearly as strong as I was in my college days. But during that time I've also had a terrible problem with snacking between meals and eating well into the evening. In December I saw a video on the insulinogenic effects of whey protein and figured that may be the source of my rapid energy storage problem. I dropped the whey protein from my diet.

Since the beginning of this year I've set several goals

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.

The "habit" of snacking is a tough thing to break. It has taken some willpower, but I've done a good job hitting all of these marks since the 2nd of January. I do think that the whey protein was problematic. I do appear to be finding better satiety. Continuing to get these targets accomplished for the rest of the 90 days is my goal. After the first 30 days I may add more objectives pertaining to portion control, but for now this should be enough to curb my uphill slide on the scale.

I likely won't post here everyday, but I'll do my best to me more active. I do want to see some progress for a change.

Last edited by khrussva : Tue, Jan-12-21 at 09:43.
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  #64   ^
Old Tue, Jan-12-21, 02:02
Kristine's Avatar
Kristine Kristine is offline
Forum Moderator
Posts: 25,581
 
Plan: Primal/P:E
Stats: 171/146/150 Female 5'7"
BF:
Progress: 119%
Location: Southern Ontario, Canada
Default

Ken! Welcome back. None of us are immune to the carb creep, or overeating, or other non-ideal habits.

Are you considering an alternate protein powder to whey? I use it, but my concerns are the same as yours - now, I just use it for my chaffles. I can get the protein up and it makes them fluffier.

-----

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 13/13
Successful workout days: 13/13
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  #65   ^
Old Tue, Jan-12-21, 07:56
lowjax's Avatar
lowjax lowjax is online now
Think, then Eat.
Posts: 10,291
 
Plan: LC / L-FODMAP / L-IgG
Stats: 276.4/231.7/199 Male 5' 5"
BF:
Progress: 58%
Location: The Land of Cheese
Default

Welcome Ken! I've seen you around here over the years, but have not chatted much. Happy you are jumping into the thread. It looks like Thud's persistence is paying off and this thread is growing in usage and members. So exciting to see!

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)
(01/12 - 01/19)

35/90
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  #66   ^
Old Tue, Jan-12-21, 08:21
LostAgain's Avatar
LostAgain LostAgain is offline
Senior Member
Posts: 536
 
Plan: 12/25/63 (c/p/f)
Stats: 218/207.8/155 Female 66 in
BF:
Progress: 16%
Location: FL, USA
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Challenge: Wake up at 6am every day
Black days: done (10/90)
Red days: bust (1/90)

1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11
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  #67   ^
Old Tue, Jan-12-21, 08:29
Froka's Avatar
Froka Froka is offline
Senior Member
Posts: 2,018
 
Plan: Carnivore & IF
Stats: 357/294/170 Female 5' 8"
BF:
Progress: 34%
Location: San Diego, CA
Default

Welcome back Ken! Good to see you.

2g carbs and no fast food or restaurants.

Fast food habit days successful: 73/90 (started 11/01/20, ends 01/31/21)
Carb habit days successful: 26/90 (started 12/10/20, ends 03/09/21)
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  #68   ^
Old Tue, Jan-12-21, 08:33
thud123's Avatar
thud123 thud123 is offline
Senior Member
Posts: 7,422
 
Plan: P:E=>1 (Q3-22)
Stats: 168/100/82 Male 182cm
BF:
Progress: 79%
Default

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
X

Notes:

Hi Ken!

Having fun studying DDF and working on "Baseline". I should have that done by thurs morning. I might also change Protein practice to line up with what I might find out practicing DDF - yesterday was OK but 200g might just be some random number I chose. It seemed t me that when I was eating 250-350g those days my BG was higher in the morning - and that makes sense to me. I have plenty of fuel in the system, maybe too much.

Strong, Lean and Healthy is what I'm after - hoping that hunger training with blood meter can get me in tune with what it feels like when ready to eat.
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  #69   ^
Old Tue, Jan-12-21, 09:19
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
Default

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.


Met all goals: 9 days
Off Target: 1 day

I missed the mark last night eating after dinner. I likely had more than 30 net carbs as well. Today's a new day.

Thanks for the welcome everybody. I hope that we all have success in reaching our goals. This thread and the good people participating in it have always been a great help & inspiration to me in the past. I'm sure I can find my LC groove again hanging with ya'all again.

Kristine: Regarding an alternate to whey protein... For now I'm just opting for protein from food. But I've seen good things about pea protein for muscle building & weight lifting recovery. I am still lifting 3 days a week. I'm considering ordering this or something similar for workout days. It is low carb, but pea protein doesn't sound too yummy. Maybe that's a good thing. LC + too yummy has been a problem for me lately, especially if the recipe included whey protein.

Last edited by khrussva : Tue, Jan-12-21 at 13:03.
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  #70   ^
Old Tue, Jan-12-21, 22:04
LostAgain's Avatar
LostAgain LostAgain is offline
Senior Member
Posts: 536
 
Plan: 12/25/63 (c/p/f)
Stats: 218/207.8/155 Female 66 in
BF:
Progress: 16%
Location: FL, USA
Default

Hey peeps, I might carve out an exception for tomorrow because I have gotten sicker (sinus issues, and feel under the weather). I'll leave my alarm the way it is just in case I can get up. If I sleep longer, I will not post. Instead I will resume the counting on Thursday.
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  #71   ^
Old Wed, Jan-13-21, 03:06
Kristine's Avatar
Kristine Kristine is offline
Forum Moderator
Posts: 25,581
 
Plan: Primal/P:E
Stats: 171/146/150 Female 5'7"
BF:
Progress: 119%
Location: Southern Ontario, Canada
Default

Dec 30 - March 30 * Protein prioritization and strength training

Yesterday: 2/2
Successful protein goal days: 14/14
Successful workout days: 14/14

Quote:
Originally Posted by Ken
But I've seen good things about pea protein for muscle building & weight lifting recovery. I am still lifting 3 days a week.
Thanks, Ken. That's something I've considered, too. I'll see what's available next time I go to my bulk store. I think I would want to try a small amount before I invest in a "bucket" in case it tastes awful or it upsets my gut (like actual peas do.)

Manda, I hope you're feeling better soon. More sleep is more important when trying to kick a cold/infection/etc. Drink lots of broth.
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  #72   ^
Old Wed, Jan-13-21, 06:36
lowjax's Avatar
lowjax lowjax is online now
Think, then Eat.
Posts: 10,291
 
Plan: LC / L-FODMAP / L-IgG
Stats: 276.4/231.7/199 Male 5' 5"
BF:
Progress: 58%
Location: The Land of Cheese
Default

Last night I was making some egg salad for lunch today and took a few bites without thinking about it. It didn't put me over my 200 calorie limit, but wanted to document it to help keep me aware and reinforce mindfulness when eating.

Manda - I hope you are feeling better today! And if you notice, some of us have exceptions built into our habits for scenarios just like this. I do think that being sick falls into that scenario for you and you can just continue counting as you are planning.

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)
X (01/12 - 01/19)

36/90
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  #73   ^
Old Wed, Jan-13-21, 07:31
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
Default

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.


Met all goals: 10 days
Off Target: 1 day

3 LC meals yesterday, plus a 2 mile trail hike at lunch and weight lifting at the Y after work. A good day with no snacking.
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  #74   ^
Old Wed, Jan-13-21, 08:22
Froka's Avatar
Froka Froka is offline
Senior Member
Posts: 2,018
 
Plan: Carnivore & IF
Stats: 357/294/170 Female 5' 8"
BF:
Progress: 34%
Location: San Diego, CA
Default

Feel better soon Manda!

Way to go on staying mindful, Jeff. Keep at it

2g carbs and no fast food or restaurants.

Fast food habit days successful: 74/90 (started 11/01/20, ends 01/31/21)
Carb habit days successful: 27/90 (started 12/10/20, ends 03/09/21)

Last edited by Froka : Thu, Jan-14-21 at 08:00.
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  #75   ^
Old Wed, Jan-13-21, 08:40
thud123's Avatar
thud123 thud123 is offline
Senior Member
Posts: 7,422
 
Plan: P:E=>1 (Q3-22)
Stats: 168/100/82 Male 182cm
BF:
Progress: 79%
Default

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
XX

Notes:

Quote:
Originally Posted by Ken
LC + too yummy has been a problem for me lately

Me too last month so "No LC Sweeteners" for me - I was also drinking a lot of Rockstars every day (no calories) - takes over a week for me to get my mind off that stuff. Quest bars for me are never a good idea, especially when I try to start "saving money" by buying them in bulk ha!!!

laters all,
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