June 30, 2019
Woohoo, we made it through another of taking back our health! How did you do this month my FBFs (fat-burning friends)?
At the end of May I was mumbling to myself about my body fat percentage creeping up. As I’m almost post-menopausal, this is something I am paying particular attention to. So WHAT GIVES?
I was eating keto friendly food, but recently introduced nuts into my day more often. And I was slipping on my hard and fast rule of no eating after 6pm if I got home late from work.
I decided to nip this in the bud. So I decided to be accountable to myself and you (thank you for those of you that have reached out with encouragement and requests for help)!
1. Tracking all food in Carb Manager
2. Weekly meal planning menus
3. One 36 – 42 hour fast weekly on Tuesdays, 18:6 all other days
4. No nuts
5. No sugar substitutes
How did I do? More importantly how did you do on your goals? Drop a comment below and let me know. I love hearing from you!
So what did I learn and how did I do?
1. Tracking – I did this most days, but I learned, on busy days when I am away from the computer, I didn’t have time to go back and track. Tracking is a very useful tool to check in with yourself to catch carb creep. It’s an awesome way to get back on “track”.
2. Weekly meal planning – I did this every week (and shared with you). Best part? I could easily tell my family “what’s for dinner” when they asked! I strongly recommend having a plan!
3. Weekly fast – Yes, I did this each week, but not always on Tuesday. I love the flexibility of fasting to fit with my busy social calendar. The days I was not doing a longer fast I kept to my normal 18:6 fasting window. No eating after 6pm, not eating breakfast because I am not hungry in the morning, eating lunch around noon, dinner before 6pm.
4. No nuts – I’ve decided they were totally the culprit! I will continue to limit them.
5. No sugar substitutes – I did make a keto dessert for my bible study dinner and had some of the Keto Cream Cheese Brownie(a wonderful keto dessert, by the way). Other than that, no sugar substitutes. I’ve never really been big on sugar substitutes – using them only for special occasions. I don’t sweeten my coffee, so it’s pretty easy for me to avoid sugar substitutes.
My weight remained very stable, which I expected. But, I was really going after a change in body composition – lean vs. fat percentage. I’m super excited I was able to reverse the upward trend and the body fat percentage went down 2%. Woot, woot!
I still have quite a bit of work in this regard. I have really been struggling getting it down for the past year. I haven’t been able to exercise because of my surgery in December and now I just confirmed through an MRI that I have a torn rotator cuff. The pain in my shoulder started last fall. Total frustration, but I start orthopedic manual physical therapy this week and this too shall pass!
My goal will always be to build lean tissue and to strengthen my bones and muscles as I age.
It’s always good to have goals! What are your goals? Drop them below.
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