Healthy lifestyle choices

I told you all awhile back that I was starting a new healthy lifestyle and I would give you more details later. Well since it has been a little over 5 months I wanted to tell you what I have been up to.

My goal was to reduce the carbs I eat per day to the point I went into ketosis. Look up ketogenic to find out more information on this.

For 4 months my carbs did not go over 20 grams a day. It was a bit tough at first but after a few weeks, I was raring and ready to succeed.

After the 4 – month mark I upped my carbs to 25 and at 4 1/2 months to 30 grams a day. I am currently trying to keep my carbs 30 – 35 grams a day. My goal is to work my way back up to 80 – 90  grams of carbs a day which is still low carbs by most people’s standards. This will not happen before July.

Calories do matter there are plenty of keto calculators online that can help you figure up your macronutrients. I have kept my calories around 1200 – 1400 a day. The macronutrient calculator breaks down your calories by fat, protein and carbs and gives you a general idea of what you should be eating to reach your goal.

I was never a bad eater as in junk food. I strictly ate too many carbs as in vegetables and fruits.

When you have weight to lose ideally you want to lose the fat you already have first. With this kind of eating that is exactly what you do.

On this plan, I eat high fat, moderate protein, and low carbs.  The good fats keep you from getting hungry. Examples of good fats are avocado, grass fed butter, MCT oil, coconut oil, coconut butter, cream cheese.

I add 1 teaspoon of MCT oil to my coffee in the morning it is flavorless.

My husband does not eat like this so I cook him regular spaghetti, pasta, rice etc and it does not even bother me to do this. Every now and then I will sneak some zoodles in on  him. He says there good but not the same as pasta. He is opposite of me because he loves his junk food.

I have not had any bread, pasta, rice, flour, sugar, oatmeal, cookies, granola bars, white potatoes, beans or corn in over 5 months. In all this time I have NOT cheated one time. I figure if you cheat your only cheating yourself.

I mainly eat leafy green vegetables but on occasion, I will eat 1/2 of a sweet potato. I have to plan ahead of time for the bigger carb foods.

Calories are what makes people fat but the type of calories do too. You can eat low calories and high carbs and gain weight. You can eat all healthy carbs and still get fat. Carbs turn to sugar no matter if they are a good carb or a bad carb. A carb is a carb.

When watching your carb count you must learn to read labels. If it is fresh veggies you are eating then will have to look them up. It important to log everything you eat so you can keep up with those carbs.

The Institute of Medicine says that 45 – 65% of your calories per day should be carbs. That comes out to about 130 grams a day they think we should consume.

Fettuccini Alfredo has about 1200 calories and of that, there are 99 grams of carbs. This was one of my favorite dishes but not anymore. I replaced my love for this dish with zoodles and a low carb alfredo sauce. No, it is not as good but in  life we have choices to make and everything we eat and drink affects our bodies in one way or another.

Most of us get sleepy after eating a high carb meal that is an example of what too many carbs can do to your body.

I use coconut flour, almond flour, almond meal, tapioca flour and xantham gum for thickening. These flours seem to absorb the liquid quickly so sometimes you will be adding more liquid. I buy whipping cream and half and half for the milk in my recipes and my coffee.

Almond flour is quite expensive I pay $22.00 for a 3-pound package.

Just for kicks figure up your carb count for one day I am sure it will blow your mind. The average person consumes 150 grams or more per day.

My salads consist of 1 cup of lettuce, 1.8 oz of tomato, 1 piece of celery. 2 oz of cucumber, and 2 tablespoons of regular ranch dressing, not the light one it has more carbs. The carb count for my salads is 10.9 grams of carbs now you can see just how fast carbs add up.

I weigh and measure everything I eat because I am trying to keep up with my food count accurately. All my food is logged in at fitbit.com it makes sense to use this app since I have the fit bit.

Never start any plan like this until you talk to your Dr. first my endocrinologist​ was behind me 100%.

My results:

At my Doctors appointment, my blood pressure was 120/63 down from 135/85.

My labs came back and my A1C which is the 3-month check of your blood sugar was a 5.4 anything below 5.7 is excellent. Before my blood sugars were all over the place I was high normal today low normal tomorrow now my blood sugar is stable and actually my numbers are great.

The thyroid medication dosage I have been taking for the last four years has now been lowered. I have been hypothyroid for the last 29 years and on medication ever since. The dosage I was on was too high and this was what was causing my sleeping issues. I am sleeping much better now and averaging 7 – 7 1/2 hours sleep a night.

My sheer determination to feel better, look better and get healthier is what has gotten me this far. I have lost a lot of weight, a lot of inches and I am currently down 4 clothes sizes.

I am almost back to where I was 4 years ago. Needless to say, this is quite exciting for me.

It is not how much we weigh it is how we look at what we weigh.

By telling my story I hope to encourage someone else to be successful in their healthy lifestyle choices.

Weight loss is all about will power and knowing you can succeed. The only person that can stand in your way is yourself.

If anyone would like more information on the plan I have been doing just let me know.

.

Advertisements

5 thoughts on “Healthy lifestyle choices

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s