carb cycling

WEEK 22 WEIGH IN: Tightening the Strategy to Make it to the Finish Line

It has been on my radar that my efforts weren’t producing results. I have found myself, in the last handful of weeks, having a few too many binge sessions. As I discussed in last week’s post, I was feeling really weighed down by the lack of progress I was making. Even though I’ve been following a lot of the rules, I was way too laxed, giving into impulses to eat foods contrary to my strategy.

That wasn’t working!

I’ve taken the week to contemplate how to push forward. I’m so close, and I’m super tired of dragging this process out. I know that it’s time to tighten my strategy in order to sprint over the finish line!

Since Monday, I’ve changed my eating approach to go into carb cycling. I’m going to spend the next 8 weeks (including this one) with 2-4 days where I consume a ketogenic macronutrient range of 65% fats, 25% protein, and 10% carbohydrates. I’ll alternate those days with one carb up day where my macronutrient approach will be 40% carbohydrates, 35% protein, and 25% fats. I know that this approach will allow me to be aggressive in getting to the body that I want to maintain.

I’m committed. I’m ready to re-embrace my love for all the fats. I’m ready to keep my eye on the prize when all the carbs in the world are calling out to me. I’ve come this far. I know what has to be done, and how to do it! I’m ready to win the day! (Another Mark Batterson reference!)

Moving on. Let’s talk about how things ended on week 22.

End of Week 22 Before and After Pictures:

Week 22 Food Journal:

It hasn’t been a strong food journaling week. Saturday and Sunday, I only logged my food intake the first parts of the day. It’s probably because I wanted to be in denial of all the extra things that were jumping into my mouth. It’s fine…it’s in the past…

Monday, for lunch, the hubs and I went to a Brazilian churasco to celebrate closing on our first rental property. Afterwards, we went to this awesome spot in a local mall where you can get edible cookie dough called Scooped. So good! I didn’t log my food at all that day. But after that Brazilian food binge fest, and cookie dough, I fasted the rest of the day. Since that fast, I’ve been successful in my new carb cycling approach: Tuesday and Wednesday super low carb macro range, and slight carb up today. This next cycle, I’m going to tackle three low carb days. So my next carb up day will be on Monday.

I’m going to drop my food journal entry from today, right here.

The rest of the food journal entries can be found at the bottom of this post.

Bioelectrical Impedance Results:

My total body weight: 129.9 lbs. (Decrease of 2.6 pounds since last week. Total decrease of 13 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 80.9 lbs (Decrease of 1.1 lbs from last week. Total of 2.6 lbs. increase since start date).
  • Dry lean mass: 29.3 lbs. (Decrease of 0.7 lbs. since last week. Increase of 0.2 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 21.2 lbs. (This was a 0.4 lb. decrease from last week. Total of 14.3 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 61.3 lbs (Decrease of .9 lbs since last week. Increase of 1.3 lbs since first weigh in).
  • BMI: 22.3 (Decrease of 0.4 from last week. Total decrease of BMI is 2.2 since start date)
  • Body fat percentage: 16.3% (This decreased by 0.1% from last week. Total of 8.5% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1435 calories (This decreased by 36 calories.)
  • Total Daily Energy Expenditure (TDEE): 2232 calories on moderate exercise weeks. 2484 calories on heavy exercise weeks.
  • Calorie target goal for weight loss: 1500 calories (May increase by upwards of 300 on days that I burn over 600 calories)

Week 22 Measuring Tape Results:

  • Right calf (measured at widest part): 14 1/8 inches (up 1/8 inch last week, and down 2 3/4 inches from first measurement)
  • Right thigh (measured at widest part): 21 1/4 inches (Same as last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 36 1/2 inches (Down 3/4 inch from last week, Down 6 1/2 inches from first measurement)
  • Butt (measured at widest part): 36 inches (Down 1/2 inch from last week. Down 3 5/8 inches from first measurement.)
  • Right below my muffin top: 33 inches (Same as last week, and down 2 7/8 inches from first measurement)
  • Waistline (measured across belly button): 32 inches (Down 1/2 inch from last week, and down 3 1/4 inches from first measurement)
  • Chest (measured at widest part): 36 1/2 inches (Same as last week. Down 11/4 inch from first measurement.)
  • Shoulders (measured at widest part): 39 1/2 inches (Down 1/8 inch from last week. Down 1 inch from first measurement)
  • Biceps: (measured at widest part): 10 5/8 inches (Up 1/8 inch from last week, and down 11/8 inch from first measurement).

This is What My Workouts Looked Like:

Summary:

I dropped two and a half pounds this week. That lost weight was a combination of water, dry lean mass, muscle, and 0.4 lbs of fat- which is all we really care about. The measuring tape results showed a marked decrease in my hips, butt, and waistline.

It feels good to be a few days into my tightened strategy. The more days I go, the more confident I am becoming in my ability to stick to the strategy. And it’s with consistency in our efforts that we realize our end goals!

That’s it for today. Talk to you soon.


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Food Journal Entries From the Rest of the Week:

Friday, May 28

Saturday, May 29

Sunday, May 30

Monday, May 31

Tuesday, June 1

Wednesday, June 2 (Yesterday)

carb cycling carb cycling carb cycling carb cycling

Before and After

Week 13 Weigh in: Loving Yourself Means There’s No Room For Regret!

Spoiler Alert: This week was not a weight loss week, and I’m 100% okay with that. As I mentioned the other day, my brain has been trying hard to be in vacation mode before I actually leave on vacation. My actions have been slightly more aligned with my goals in the last couple days. But not enough for me to see improvement in my weekly results.

Let’s talk about regret!

I listened to a podcast episode from Jody Moore on the topic of regret that I think you should go listen to immediately after you finish reading this post! My take away was that regret is not a productive feeling. Unless you have a time machine to go and change the past, regret does us no good! We can look at regret as feedback. It’s simply telling us that we are momentarily torn between two morals, ideals, or matters that seem most important to us in the moment. We should not feel guilt over it and it isn’t something we should beat ourselves up over. It’s an opportunity for us to recognize and put to words the two ideals that we are juggling. Acknowledge them, and say “Thank you for the information.” We then recognize the greater priority in the moment (forward progression), make peace with the decision of which ideal we chose to favor in the past, and then proceed with our best efforts towards our end goals!

I am choosing to recognize that my eating decisions of this past week were very delicious.

I allowed myself some snacks that I haven’t eaten in a really long time (my sister’s amazing chocolate chip cookie recipe, chocolate covered raspberries, cheddar and sour cream potato chips, etc.). With those decisions, though, I’m not allowing these types of thoughts: “Why did I do that? I wish I hadn’t. Now the scale is up, and I look and feel a little bloated…”.

No way! Instead, I’m choosing to treat myself the way I’d treat a best friend. I’m feeding myself thoughts of, “How good were those cookies? So good! I think I’m going to choose not to eat those today, though. I’m going to analyze why I felt like I needed those snacks when I did (and the quantity I ate them in). And yes, I feel a little bit inflamed today and yes the scale is up a little bit today and that’s okay. I can handle all of that because I know how to fix the natural consequences of those food choices.”


I believe that life should be lived, and part of that living includes learning from our more human tendencies.

Just like the next gal, I appreciate good tasting food- not just the strictly healthy stuff. I believe that there is a time and place for those foods. I believe that my efforts should be my very best. On occasion, like this week, my very best looks more like weight maintenance rather than weight loss. It’s worth celebrating that I didn’t fall into my old cycles of all out binge eating after allowing myself a little bit of leniency in my snacking, this week.

And what do I do now instead of beating myself up and dwelling on regrets of my past week? I keep working to be conscious of my decisions and to be intentional with my eating. I ask myself, who do I want to be today, and I live like that version of myself. Don’t quit! Just consistently keep moving forward. That’s how we reach our goals- not allowing any room for regret!

I want you to offer yourself the same kind of kindness! Will you?

Alright, let’s get the the weekly results.

End of Week 13 Before and After Pictures:

Week 13 Food Journal:

No avoiding the truth on this one. The food was delicious and abundant. And exceeded the quantity and quality conducive to weight loss. It is what it is. Let’s pick something to celebrate. How about the fact that I ate enough protein and fiber all week! Can’t complain about that!

Here’s the food journal from last Friday, March 26. All of the rest of the week’s food logs can be found at the bottom of this post.

Week 13 Bioelectrical Impedance Results:

I’m continuing to test my hypothesis that some wild physiological changes have occurred on weeks 4, 8, and 12. For this reason, I’m going to be comparing today’s results with that of both weeks 11 and 12.

My total body weight: 131.4 lbs. (Increase of 3.3 pounds since last week, and an increase of 2.4 lbs since week 11. Total decrease of 11.5 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 79.8 lbs (Increase of 1.7 lbs. since last week and increase of 3.7 lbs since week 11. Total of 1.5 lbs. increase since start date).
  • Dry lean mass: 29.8 lbs. (Increase of 1 lbs. since last week, and increase of 1.6 lbs since week 11. Increase of 0.7 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 21.8 lbs. (This was a 0.6 lb. increase from last week, and still a 2.9 lb decrease from week 11. Total of 13.7 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 61.3 lbs (Increase of 1.3 lbs. from last week and increase of 3.1 lbs from week 11. Increase of 1.3 lbs since first weigh in).
  • BMI: 22.5 (Increase of 0.5 from last week. Total decrease of BMI is 2 since start date)
  • Body fat percentage: 16.6% (This is the same as last week and decreased by 2.6% from week 11. Total of 8.2% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1444 calories (This increased by 27 calories.)
  • Total Daily Energy Expenditure (TDEE): 2187 calories (This will be my calorie target range while I’m on vacation in Florida, next week)
  • Calorie target range for weight loss: 1600 calories (I’ll be coming back to this calorie goal after I come back from my trip.)

For more info on Bioelectrical Impedance, check out this link here.

Week 13 Measuring tape results:

  • Right calf (measured at widest part): 14 1/4 inches (Same last week, and down 2 1/2 inches from first measurement)
  • Right thigh (measured at widest part): 21 1/2 inches (Up 1/4 inch from last week, and down 1 1/2 inches from first measurement)
  • Hips (measured at widest part): 37 inches (Same as last week, Down 6 inches from first measurement)
  • Butt (measured at widest part): 36 1/4 inches (Down 1/8 inch since last week. Down 3 1/8 inches from first measurement.)
  • Right below my muffin top: 33 3/8 inches (Down 1/8 inch from last week, and down 2 1/2 inches from first measurement)
  • Waistline (measured across belly button): 32 inches (Up 3/4 inch from last week, and down 3 1/4 inches from first measurement)
  • Chest (measured at widest part): 36 5/8 inches (Same as last week. Down 11/8 inch from first measurement.)
  • Shoulders (measured at widest part): 39 5/8 inches (Down 1/4 inch from Last week. Down 7/8 inch from first measurement)
  • Biceps: (measured at widest part): 10 7/8 inches (Same as last week, and down 5/8 inch from first measurement).

This is what my workouts looked like:

The Myzone system recorded tonight’s Zone class weird. Between 5:35 pm and 7:00 pm, I actually burned around 750 calories (give or take a bit).

Summary:

So, big increase in water weight in the last two weeks. This could be due to where I am in my menstrual cycle. It could also be because I have been liberal with my consumption of carbohydrates. If you look at all the food logs, you’ll see that there were only one or two days where I stayed below the recommended amount of sugar. My muscle mass and dry lean mass actually increased, significantly (Here’s a teaching moment: If increasing your muscle mass is your main goal, a calorie deficit isn’t in your best interest. Muscle mass increases when your calorie intake is higher, paired with muscle strengthening exercises). I also gained a little more than a half a pound of fat. I’m not hung up on this, because my measuring tape measurements still showed a slight decrease in some areas.

I am definitely not calling this week a loss. Just a slow down, and I really am okay with it.

I’ll come back in a day or two and lay out my strategy for weight maintenance while on vacation. I don’t mind having an intentional break from weight loss. I just want to show you that I will not be gaining weight either!

Talk to you soon!


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Food Journal Entries From the Rest of the Week:

Saturday, March 27:

Sunday, March 28:

Monday, March 29:

Tuesday, March 30:

Wednesday, March 31 (yesterday):

Thursday, April 1 (Today):

Loving Yourself Loving Yourself Loving Yourself Loving Yourself Loving Yourself Loving Yourself Loving Yourself Loving Yourself Loving Yourself Loving Yourself

Keto Friendly Taco

Meal Plan: Taco’s, Cheeseburger’s and Chocolate Muffins! Oh My!

This week’s meal plan is quite possibly my favorite meal plan from this whole journey, thus far! I have been so excited for every single meal, and none of them can be categorized as “meh”! I don’t want to give too much away, but we’re talking all your favorites with this week’s meal plan: If you’re on your weight loss journey but have missed cheeseburgers, this week’s meal plan is sure to satisfy that craving! Also guilt free tacos which are completely waistline friendly. You even get a sweet morning treat in the form of a chocolate muffin! You’ll be starting your day with a crustless quiche, which is loaded with flavor!

Are you ready to fall in love with a tortilla?!

While this weeks tacos come with a delicious recipe to make your own high fiber, keto friendly tortilla… it also comes with a lot of work. I would compare it a bit to the process of making homemade bread. If you love some quality time in the kitchen putting the mixer, rolling pin, and griddle to use, then this recipe is right up your alley. That said, if you are like me and you would rather leave the tortilla making to someone else, there is a product that I have absolutely fallen in love with: The 1 carb wholegrain tortilla from Mr. Tortilla. I’m hoping to get a discount code to pass along your way. I’ll be sure to update this, if I can nail that down! I literally dream about adding these to as many meals as possible because they are so delicious.

The 1 carb tortillas are everything you’ve ever dreamed of in the perfect tortilla while on your weight loss journey. Not only are they full of flavor and mega low in carbs (3 grams total carbs/1 gram net carb), they’re also only 15 calories, which means that you could eat 4 of their tortillas to just one of the tortillas in this meal plan. I’m 1000% not offended if you opt to buy the Mr Tortillas instead of making them with the recipe provided! I promise they’re not paying me to say any of this. I just love them enough to pass the scoop on to all my besties who decided to pop in to read this meal plan blog post! The only downfall is having to wait for shipping!

Enough talk… Who’s Hungry?

Meal plan, Keto Friendly Tortilla, Keto Friendly Taco

All of the meals are intended to feed one person for 6 days. A couple of the recipes will provide a few extra servings for you to either share with a loved one or freeze for a later use.

Grocery items that might be easier to find online:

Nutritional info for this week’s meal plan:

Here’s the nutrition info if you make your own tortillas from the recipe provided:

Here’s the nutrition info if you decided to buy the tortillas online from Mr. Tortilla.

That’s it for today! Happy feasting!


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Keto Friendly Taco Keto Friendly Taco Keto Friendly Taco Keto Friendly Taco

Sneaky Food Labels

The Truth Behind Diet Foods and Packaging Labels!

While doing a killer full body HIIT (High Intensity Interval Training) this morning, I was listening to another episode of the Fit2fat2fit podcast. This time, the person being interviewed was Jeff Scot Philips. He is the author of the book, Big Fat Food Fraud: Confessions of a Health-Food Hustler. I haven’t read his book, but the message of the podcast got me all fired up. I just knew that today’s post needed to be a warning to be cautious of diet food products out there!

Did you know that marketers look for the healthy buzz words of the day, and plant those onto our food products as a way to draw in more customers and make more money? We are hearing and seeing diet buzz words like these everywhere: keto, gluten free, dairy free, omega 3’s, protein, grass-fed, electrolytes, soy free, sugar free.

These approaches can be legit nutritional needs for some people. People with Celiac disease have gluten allergies, and need to avoid gluten in food. Those who have dairy allergies and sensitivities need to have a dairy free diet. Those with type 2 diabetes, are morbidly obese, or are fighting cancer and other diseases might need to adopt a ketogenic lifestyle. Some people are disposed to soy allergies or sensitivities and need to avoid products containing soy. We all benefit from watching our sugar intake, getting enough protein, omega 3’s, and electrolytes.

Many people dabble in the keto approach, or choose to live a gluten free lifestyle to help with weight loss or just to be healthier.

But, as Jeff Scot Philips reveals, the food marketers suck in buyers by placing these buzz words onto their product packaging. Sometimes what you see is what you’re actually getting. But often, these companies deceive people into thinking they are getting a healthier product. Some of these products have ingredients on the nutrition label that are counterproductive. We might not be getting gluten, but we’re getting an over abundance of sugar. We might not be getting sugar, but we are getting a mix of artificial sweeteners that really might not be doing us any favors.

I took a little field trip through the grocery store, after my workout this morning. I wanted to lay eyes on these sneaky marketing ploys, for myself.

Check these out:

While this fruit juice is loaded with beneficial nutrients, one of the added protein sources comes from soy protein isolate which can have negative effects for some people.

This is a better hot dog option, for sure. Grass-fed, no added nitrates, but at the end of the day, it’s still a hot dog. Also, it contains celery powder which is a natural nitrate.

Keto bread! Awesome! But two of the ingredients on the list, modified wheat starch and soybean oil, can lead to increased risk of stroke, heart disease, obesity, diabetes and fatty liver!

A dairy free protein bar! Perfect for a dairy free diet! But wait, palm oil is on the list of fats which aren’t heart healthy. Also, does anyone even know what “natural flavors means?”

A Soy free, vegan mayonnaise option! But wait, ingredient #1 – Safflower oil, is one of the highest inflammation causing vegetable oils out there!

A dairy free cheese option! But hold on, are you sure you want to be eating modified food starch? Very little nutritional value comes from this cheese alternative!

Gluten Free Oreos! They might not have gluten in them, but you’re getting 1/4 of your daily value’s sugar recommendations.

Yessssss! Gluten free brownies! But look, ingredient #1: sugar! And 20% of your recommended daily value. Better not eat more than one serving!

So what are you supposed to do?

Now I completely get that there are circumstances which call for these types of food substitutions. Someone with a gluten allergy is absolutely allowed to eat a gluten free birthday cake!

But that doesn’t mean that these foods are automatically healthy for you! If it is a habit to throw these type of diet foods into the cart on a regular basis, I urge you to be cautious. Look at the ingredient labels. Are you staying within the recommended daily allowance for the macronutrients and micronutrients nutrition label? Do you know and understand what everything is on the list of ingredients? In most cases, you are substituting one thing for another, but are you really trading for something better?

If your goal is weight loss, processed foods (even diet friendly ones) aren’t your quickest route. Your best bet will always be to eat real food from unprocessed food sources. If you need to live a gluten free, keto lifestyle, vegan, dairy free, etc lifestyle, make your own meals, treats, snack bars, etc. The internet is swimming with great recipes. In fact, you will find a bunch here in the weekly meal plans! Wherever you decide to get them, trust me, you’re body will thank you!

Okay. Rant over! Talk to you soon!


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Diet Foods and Packaging Labels Diet Foods and Packaging Labels Diet Foods and Packaging Labels

Meal Plan

Meal plan for week 8: Comfort food!

Who’s hungry!?!? The meal plan for this week is loaded with comfort food. But like, 5 star restaurant comfort food without any guilt, whatsoever. Don’t be scared off by this next sentence: A few of the recipes will require a bit more time to prep. But, I promise, you’ll be so happy that you put in the time and effort to get these dishes prepared. Once they’re ready, you won’t have to think about what you’ll be eating for the next 6 days! The macronutrients are all lined up to provide you with a high protein, low carb approach.

Do you remember, last week, when I brought you and Lillie Biesinger together? Well, we’re hanging out with Lillie, again, this week. We’re making an adaptation of her zucchini lasagna (you won’t even miss the pasta!), and her Weeknight Bolognese (this is the recipe that takes the longest).

But seriously, take advantage of this free meal plan, that is sure to make your waistline shrink while still catering to your tastebuds!

Week 8 meal plan:

Click here to download this weeks meal plan

Serving sizes for this week:

This meal plan and grocery list is intended to feed one person through the whole week. The Weeknight Bolognese and Lasagna are the only recipes that provide a little bit extra to share (the lasagna only provides two extra servings, but the Bolognese might feed the whole fam one night and just you the rest of the week). So if you have extra mouths you are feeding with these same foods, plan accordingly.

Grocery items that might be easier to find online:

Lakanto Monkfruit Sweetener

Bone Broth Powder (There are a bunch of products out there. I find that this one tastes best. Plus, it’s low sodium, which is hard to come by in bone broth!)

4 oz storage containers and 8 oz storage containers.

Meal prep storage containers

Nutritional info for this week’s meal plan:

That’s it for today! Happy feasting!


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Intermittent Fasting

Intermittent Fasting: What is It?

Intermittent Fasting. Have you heard of it? It’s a total buzz word in weight loss circles. Some people swear it to be an effective weight loss tool. Other people view the breaks in food consumption as totally unnecessary, and possibly even torture. Some people fast as a regular part of their religious practice (my hand is raised on this one). And some might read this and ask, “What the heck are you talking about?”.

As a nutritionist, it is out of my scope of practice to prescribe an intermittent fast. But I am allowed to teach you what intermittent fasting is and why it may be a beneficial approach for you. It is, then, up to you to decide if it is worth incorporating fasting into your lifestyle (or not). I’m going to do this in a small handful of installments, since there are various key points to discuss around intermittent fasting. Before I chat with you about the “how to” and “why or why not”, let’s talk about what it is.

What is Intermittent Fasting, Anyway?

Intermittent fasting is a nutritional approach which has you alternating between periods of eating and periods of not eating (fasting). When you are in an “eating window”, and shortly thereafter, you are in a fed state. The fasting state begins to occur several hours after your last food intake when nutrients are less available and your body must conserve energy and resources. Once you are in a fasted state, your cellular metabolism completely changes from when you were in a fed state. Your metabolism transitions from a carbohydrate burning state to a fat burning state.

Ketone

In a fed state, your body extracts the nutrients it needs for immediate energy and function. Anything leftover is either stored as fat or turns to waste. In a fasted state, carbohydrates from previous meals are utilized for energy first. After that, fat and other energy-storage compounds are broken down. The liver converts some of these fats into ketones, which are another fuel source for the brain and other tissues in the body. After enough time (well beyond twelve hours without food), the ketone levels rise and the body transitions into utilizing fat as it’s main energy source instead of carbs. Ever heard of ketosis? Well that is what this process leads to (but fasting isn’t the only way into ketosis). That’s a topic for another day.

There are no hard and fast rules about which foods you should eat during your feeding time period. But it’s always in your best interest to consume foods from whole food sources, first. (Foods containing minimal ingredients on its nutrition label, or more likely than not has no label at all. Think meats, fruits, veggies, dairy, whole grains, etc.). During a fast, you are restricting calories, so some people appreciate that they can consume a bit more (but not excessively more) in their feeding windows.

My Experience with Fasting

As I eluded to, above, fasting is included as part of my religious practices. I have practiced fasting since I was eight years old. The first Sunday of every month is referred to as “Fast Sunday” in the Church of Jesus Christ of Latter Day Saints. Our purpose for fasting includes both the not eating aspect, as well as spending the day praying in gratitude of His blessings, or praying for our own specific needs or the needs of others. We go without food and drink (even water) for a whole 24 hour window. We then donate the money we would have spent on food to bless the lives of those in need (this is known as a fast offering). This blog post teaches a little bit more about the religious aspect of fasting.

Beyond fasting for religious reasons, I find myself intermittent fasting an additional three to six times a month. I do it because it just makes me feel better. Plus, it brings me peace of mind knowing of the health benefits that come with intermittent fasting. In installment two of this intermittent fasting series, we’ll talk about the benefits of intermittent fasting. We’ll also talk about why it may not be for you.

Church of Jesus Christ

Besides Fast Sunday, I don’t have a set approach that I take on fasting. There are varying timing approaches that can be taken to intermittent fasting. We’ll talk more about that in installment three of this intermittent fasting series.

Talk to you soon!


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