Goal Date: Monday 26 September 2016
Weight Goal: 73.7kg
Carb Goal: 20g NET/day
Fitness Goal: 4 workouts
Reward: Pearl Earrings
Consequence: NO
SHOPPING ALLOWED
RESULTS END OF WEEK
01:
Start weight: 76
WEIGHT: 73.2
LOSS: 2.8kgs
Beat Goal Weight
by: 0.5kg
Net Carbs Average: 20g
Fitness sessions: 4/4
Result: REWARD
Comment: F***N
SMASHED IT!
Well that was a good result! ... Enough to tickle my fancy… keep the
motivation burning. I had a good week – didn’t stray, exercised a fair bit and
have the results to prove it. With Keto you always drop a big number the first
week as your body is dropping out its (whoa nearly put an apostrophe in there that would have been disastrous) water. Water molecules bind with carb
molecules ya see so no carbs = less water… but still… I’m happy with that! 2.8kg
wouldn’t all be water (right?). Hey aren’t you guys stoked to be finally reading a
weightloss blog that talks in kgs instead of stupid pounds or worse… stones?!
My mum used to go on about losing stones and while back then it was kinda
relatable now it’s just confusing and weird… who weighs stones anyway? And why
can’t America just jump on the metric bandwagon it’s getting ridic. Anyway I
digress…
So it’s been a good week of low-carbing.
I hit my net carb goal 3 days easily but then was over by 1-2g three days and over
by 10g Saturday. It’s all a bit of a
trial and error thing really as you navigate through those sneaky hidden-carb
fu**ers that you forget about even after a lifetime of counting them. I'm
talking about tomato sauce, capsicum, sundried tomato and other things that
gradually add up. Saturday I made myself a delicious protein shake with yummy
chia seeds and this amazing powder my holistic dentist is making me drink while
I detox from heavy metals (more about that later) which I was happy sipping (ok
sculling) away on and nek minute check the container and it’s got 15g of carbs
per serving! ARRGGHH!! Quick haste I sprung to action and tipped the remainder
down the sink furiously typing away into my carb manager app to see if I’d
blown it! Not impressed really as Saturday was
supposed to be a light day due to going over the previous two days and
then ended up being the highest day...Oh well live and learn…
Yesterday Natedogg finally decided to
emerge from the bedroom at 2:48pm after a HUUUGE night last night (DAN) and
struts into the lounge and goes “well I just hit my week 3 goal ha ha.” WHAT?
bloody boys! sink a carton of beer and wake up skinnier you what?! SO unfair.
Now you may think that a gram or two over a day won’t matter…well
I'm looking at this like a science experiment and that means having accurate
data. Not one or two over, sneak a can of coke in here or there (I didn’t)…Ok
Pepsi Max fark, let a few carbs sneak in here and there. That doesn’t work if
you want reliable results. To lose weight on a traditional diet most gentle
plans recommend reducing your calories per day by only a couple of hundred.. That’s
that can of coke and maybe half a side roll and it is just within that small
difference where our focus should lie. Attention
to detail people! That’s if you want to be serious. Of course changing to
eating healthy and lowering something whether it be carbs or calories, or
eliminating any entire food group will always cause weightloss… But that’s not what this
blog is about.
The is my scientific approach using Ketogenic macro-nutrient ratios
and methodology. And I ask you this– how
am I supposed to know if it’s working and how it’s working if I don’t stick to
the program? It’s thinking I know better… story of my life (shut up Sarah...
and Dad… and all of you) and I'm not
doing it! I’ve always been a bit of a
scientist and I think this is why I like Keto – it’s all or nothing and it’s
based on specific numbers that you can monitor to ensure success if you follow
the formulas. A turnkey approach if you may (you'd like it Dad... truly!), which brings me to my next fun
thing about Keto… Ketostix.
Imagine for a second…going on a diet where you get to pee on a stick
to see if you’re on track? Well imagine no further!! Ketostix are just that –
they are litmus paper sticks (told you I like science) that change colour based
on how deep you are in ketosis – are you showing traces of ketones or lots of
ketones (ketones are the units of energy your body makes to use instead of
carbs). They are for diabetics and are
$10 at any chemist. And yes I know you experienced Keto researchers out there
say they are not the be-all and end-all and not 100% reliable but they are a
good tool (and fun fun fun ) at the beginning of a Keto journey and they help you
to see what foods are kicking you out of ketosis. I by the way also have a
Ketonix thingy I blow into which is more accurate - see link ketonix.com - and I like
to use both and corroborate the data in my head.
So throughout this journey there will be
rewards and consequences for hitting targets. The deal is, I (actually “we” as
Nate Dogg my man is doing this with me) must hit the target weight, average net carb, and workout
goals on the Monday to get the reward. The day after doesn’t count. My reward for this week was a pair of pearl
earrings (for work. No I’m not a grandma my work is strict) and the consequence
was no going into any shops for a week (worst consequence ever!). So today I get to go to the shops and get my
earrings! Nate Dogg wants to give me a pearl necklace but I want the earrings but
maybe I’ll just get both… Can’t remember at this stage what his reward is but he’s
smashed his target too so he’ll definitely get it. Go boy! :)
Next week I’m gonna aim to eat a heap more
veges and more water. I will aim for four f45 sessions this week, a HIIT cardio
sesh and a nice walk or two in the sun. Next week’s goal is 72.4kgs and I’m actually almost there already. THAT makes things a little easier but
don’t worry I won’t be resting on my laurels! I will attack ATTACK! I will
leave you now with next week’s goals and offer you this chance to write down yours too. NOW! ...Go on just do it and set the wheels in motion.
----------------------------------------------------
Goal Date: Monday 03 October 2016
Weight Goal: 72.4kg
Net Carbs Goal: 20g per day
Fitness Goal: 4 f45 workouts
and 1 cardio sesh – 5 sessions
Reward: Camel Suede Booties
Consequence: NO
SHOPPING ALLOWED
___________________________________
PROGRESS CHARTS - WEEKLY AVERAGES
AVERAGE WEEKLY MACRO RATIO:
As you can see I managed to keep
my CARBS nice'n low at 8%
my PROTEIN moderate at 27% and
my FATS nice'n high at 65%
AVERAGE WEEKLY NET CARBS:
Below is net carbs for the week which is total carb grams minus fibre grams (if the fibre is naturally occurring). Goal was to stay below 20g per day. I kept well below the first three days then it did slowly creep up as the week went on. On Sunday 25th (which I can't get to show on the graph no matter how hard I try) I was good and I came in at 19g net carbs. Mean average: 20g. BOOM
AVERAGE WEEKLY CALORIES:
Killed it through 'til Friday then I did stray a little however my eating was clean and strict - Calories aren't my focus anyway so I'm happy with this result. 1500 calories per day isn't much when you're eating high fat seeing as fat is much higher in calories. This week felt like a good balance between eating yummy stuff and sticking rigorously to a program without it sucking too bad (slight bubbly cravings on Friday but I got through it). Mean average: 1624cals.
PROGRESS PICS
For those of you that stayed 'til the bitter end...
NOT what I see when I look in the mirror which is both annoying and scary. NOT impressed with these pics WHATsoever but that is only fueling my fire.
Yours in health happiness & impending hotness ...Katy xo
Yours in health happiness & impending hotness ...Katy xo
