Goal Date: Monday 03 October 2016
Weight Goal: 72.4kg
Carb Goal: 20g NET/day
Fitness Goal: 4 f45 workouts & 1 cardio session
Reward: Suede booties
Consequence: NO SHOPPING ALLOWED
RESULTS END OF WEEK 02:
Start weight: 76
WEIGHT: 73.7
WEIGHT: 73.7
Weight Goal: 72.4
Beat Goal Weight by: 1.3 OVER
Beat Goal Weight by: 1.3 OVER
TOTAL LOST TO DATE: 2.3kgs
Net Carbs Average: GAVE UP CALCULATING (FAIL)
Fitness sessions: 3/5 (FAIL)
Goal hit? NO
Goal hit? NO
Result: CONSEQUENCE
Comment: I blame the bubbly!
I woke up today with that sinking disappointed feeling you get when you know you've eaten crap and not done what you've supposed to and not hit your goal. And I was going so well too! I crept over to the dastardly scales and slithered onto them... Ba baaaaam.. FAIL.
I blame the bubbly... it was meant to be two glasses - Two measly glasses that I had worked into my Saturday carbs..but No. You couldn't just stop at two could you Kate. And the platter...mmm the platter!....and while I was allowed almost everything on the platter I maaaay have eaten a little too much. And then out came the pizza ..."NO" I said to myself as my hand reached out with a mind of its own.."NO" I said as I carefully selected the tiniest piece on the side as my two bubblies-down-brain started to convince me I was allowed it. "NO" I said as I swallowed down the delicious pizza.. "NO" I said as I walked to the fridge and topped up my glass!! NO!.. So you see?...I blame the bubbly.
For me it has always been all or nothing - which is not the best way to be especially when dieting is concerned. Time and time again I've discovered that it really is best to just not go out at all when in the beginnings of a strict diet (especially when you are blogging for everyone to see and now have to admit your failure!). Self-control is just too hard to maintain once the bubbly goes down my neck - myriad thoughts start to come in like "ooh I know this can be my carb up"; "you've been so good for two weeks you deserve a few more grams of carbs" and other such thoughts that I'm pretty sure are implanted by the devil. I'm thinking this is why body-builders are so anti-social! - it's just not worth the risk.
But that's ok - I haven't fallen off the wagon I've just had a little set-back. I haven't overeaten and gained fat (PLEASE GOD) I've just gained back a little of the water which I will now drop back out over the next couple of days. I am, however, going to extend my Phase 1 for an extra week - nothing else will change except that.
So I didn't hit my goal - no suede booties for me (couldn't afford them anyway) and Nate Dogg missed his goal too (sucked, I mean ohhhh, I mean haha the beers stuck this time mwa a aaaa you're NOT infallible after all).
Here's an explanation of Keto for those who don't know:
(references: www.dietdoctor.com/low-carb/keto and my brain)
Our clever bodies have two options when it comes to fuel - 1. Carbs (sugar/glucose) and 2. Ketones - which are an alternative fuel for the body used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs and only moderate amounts of protein (excess protein can be converted to glucose too so watch your protein intake). Ketones are produced in the liver, from fat. They are then consumed as fuel in the body, including by the brain. This is important as the brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose or ketones. On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically (oooh yeah). It becomes easy to access your fat stores to burn them off. Ketosis is pretty amazing and in fact studies show that the body and brain actually prefer using ketones, being able to run 70% more efficiently than glucose. From an evolutionary standpoint, this makes perfect sense as we often went for long spells without food.
So in layman's terms - we force the body to switch to burning fat for fuel (instead of carbs) and then when you run out of the fat that you've eaten it will easily switch to burning from your own fat supply with little effort.... WOOHOOO see ya later tummy!
Make sense?
So here's a typical day for me if I start at 6:00am:
5:30: Long black w/ dash of unsweetened vanilla almond milk, 3TB thickened cream
6:00: 2x Soft-boiled eggs
10:00 100g mince (made with a little Napolitana sauce, onion, carrot, spices), 30g Tasty cheese, 2 TB sour cream, 1 cup spinach (YUM)
13:00: 80-100g chicken, large mixed salad, 40g haloumi, 1-2tsp mayo, 1TB olive oil
16:00: Low carb protein bar (if I MUST) or 50g Greek yoghurt or protein shake or nuts
19:00 1x Lamb chop, 4-5x brussel sprouts, half an avo
Sometimes I don't eat that much - if I've gotten up late then I'll probably only eat 1 or 2 of those meals then wait for dinner. It all depends. Sometimes I'll make a protein shake with nuts and coconut cream but not at the mo because Phase 1 doesn't include nuts. Basically it's:
As for this week - I am going to train extra hard, eat extra strict with lots and lots of green veges and try to get to bed earlier! Oh and not go into any shops (SIGH!)
Have a great week everybody,
Katy xo
I woke up today with that sinking disappointed feeling you get when you know you've eaten crap and not done what you've supposed to and not hit your goal. And I was going so well too! I crept over to the dastardly scales and slithered onto them... Ba baaaaam.. FAIL.
I blame the bubbly... it was meant to be two glasses - Two measly glasses that I had worked into my Saturday carbs..but No. You couldn't just stop at two could you Kate. And the platter...mmm the platter!....and while I was allowed almost everything on the platter I maaaay have eaten a little too much. And then out came the pizza ..."NO" I said to myself as my hand reached out with a mind of its own.."NO" I said as I carefully selected the tiniest piece on the side as my two bubblies-down-brain started to convince me I was allowed it. "NO" I said as I swallowed down the delicious pizza.. "NO" I said as I walked to the fridge and topped up my glass!! NO!.. So you see?...I blame the bubbly.
For me it has always been all or nothing - which is not the best way to be especially when dieting is concerned. Time and time again I've discovered that it really is best to just not go out at all when in the beginnings of a strict diet (especially when you are blogging for everyone to see and now have to admit your failure!). Self-control is just too hard to maintain once the bubbly goes down my neck - myriad thoughts start to come in like "ooh I know this can be my carb up"; "you've been so good for two weeks you deserve a few more grams of carbs" and other such thoughts that I'm pretty sure are implanted by the devil. I'm thinking this is why body-builders are so anti-social! - it's just not worth the risk.
But that's ok - I haven't fallen off the wagon I've just had a little set-back. I haven't overeaten and gained fat (PLEASE GOD) I've just gained back a little of the water which I will now drop back out over the next couple of days. I am, however, going to extend my Phase 1 for an extra week - nothing else will change except that.
So I didn't hit my goal - no suede booties for me (couldn't afford them anyway) and Nate Dogg missed his goal too (sucked, I mean ohhhh, I mean haha the beers stuck this time mwa a aaaa you're NOT infallible after all).
Here's an explanation of Keto for those who don't know:
(references: www.dietdoctor.com/low-carb/keto and my brain)
Our clever bodies have two options when it comes to fuel - 1. Carbs (sugar/glucose) and 2. Ketones - which are an alternative fuel for the body used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs and only moderate amounts of protein (excess protein can be converted to glucose too so watch your protein intake). Ketones are produced in the liver, from fat. They are then consumed as fuel in the body, including by the brain. This is important as the brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose or ketones. On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically (oooh yeah). It becomes easy to access your fat stores to burn them off. Ketosis is pretty amazing and in fact studies show that the body and brain actually prefer using ketones, being able to run 70% more efficiently than glucose. From an evolutionary standpoint, this makes perfect sense as we often went for long spells without food.
So in layman's terms - we force the body to switch to burning fat for fuel (instead of carbs) and then when you run out of the fat that you've eaten it will easily switch to burning from your own fat supply with little effort.... WOOHOOO see ya later tummy!
Make sense?
So here's a typical day for me if I start at 6:00am:
5:30: Long black w/ dash of unsweetened vanilla almond milk, 3TB thickened cream
6:00: 2x Soft-boiled eggs
10:00 100g mince (made with a little Napolitana sauce, onion, carrot, spices), 30g Tasty cheese, 2 TB sour cream, 1 cup spinach (YUM)
13:00: 80-100g chicken, large mixed salad, 40g haloumi, 1-2tsp mayo, 1TB olive oil
16:00: Low carb protein bar (if I MUST) or 50g Greek yoghurt or protein shake or nuts
19:00 1x Lamb chop, 4-5x brussel sprouts, half an avo
Sometimes I don't eat that much - if I've gotten up late then I'll probably only eat 1 or 2 of those meals then wait for dinner. It all depends. Sometimes I'll make a protein shake with nuts and coconut cream but not at the mo because Phase 1 doesn't include nuts. Basically it's:
- Choose a protein source (120g max)
- Choose leafy green veges - 2 cups at least
- Choose another non-starchy vege e.g Broccoli
- Add the fat - Olive oil, coconut oil, avo ( I try to keep dairy low but usually end up adding cheese in here also)
My goal in the future is to cut dairy because I really don't think dairy is for anyone except baby cows but it is so damn delicious and it really helps me stick to the diet in the beginning phases. Once I can have more carbs then it will be easier to cut the dairy. Oh and I really HATE coconut and coffee otherwise I would use coconut cream in my coffee. Green vegetables are extremely important (fibre content and enzymes) and if not included your keto diet will not work long term.
So that's it! - if you want a customised diet plan I can do one for you for a small fee (it does take a fair bit of time) or I can send you a generic one for free - Facebook PM me!
As for this week - I am going to train extra hard, eat extra strict with lots and lots of green veges and try to get to bed earlier! Oh and not go into any shops (SIGH!)
Have a great week everybody,
Katy xo
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Goal Date: Monday 10 October 2016
Weight Goal: 71kg
Net Carbs Goal: 20g per day
Fitness Goal: 4 f45 workouts and 1 cardio sesh – 5 sessions
Reward: Workout Leggings
Consequence: NO SHOPPING ALLOWED
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