It’s weigh-in time! 🙂
If you’re doing the 2018 Low Carb Challenge here’s the Week 5 Weigh-In post in our private Facebook group:
You can comment here on this post instead if you prefer.
I look forward to your update!
In my last post about my Fun Low Carb Night Out: Dinner, Drinking & Dancing and in other places around the web, we’ve been discussing the more challenging times to stay low carb – like weekends, social outings and trips or vacations.
Side Note: I don’t drink alcohol often personally, but it’s perfectly fine to enjoy low carb drinks & wines on a low carb diet as long as you know two things:
1) Alcohol hits you harder and faster on a super low carb diet. And 2) Alcohol takes longer to metabolize than food, so just don’t weigh yourself for a few days after enjoying drinks. 😉
I’ve been asked a lot lately if I ever eat off plan, or have a cheat meal or a cheat day. So I thought we would discuss all of that, and I would love for you to “weigh in” on these topics too…
Cheat Meals, Cheat Days or Carb Cycling?
I rarely ever eat off plan anymore – meaning outside my usual Keto Macros of 20 net carbs max and 70% fat minimum.
I might eat off plan once or twice a year but even then it’s still considered low carb and paleo, just not keto. Low Carb by normal standards (even according to Atkins) is under 100 carbs per day.
So no, I never eat “not low carb” anymore, by that definition.
See: Keto vs Low Carb, Keto Defined & Simplified
Enjoy the video 😉 lol.
Anyway, if I do eat off plan it’s just ONE meal: sushi. And I indulge in that favorite higher carb meal ONLY if I’m already out of ketosis for some reason – like a product review or medication. Otherwise I eat keto-friendly (no rice) sushi only.
I no longer get derailed by that, though.
Getting over binge eating and going totally off the rails was a HUGE accomplishment for me, and I’m SO glad to finally be OVER that hurdle in my own journey.
I used to go round and round and beat myself up over it.
The “dieting roller coaster” can be serious madness. 😛
My advice: just STOP.
Cheat meals are a slippery slope, and it’s entirely too easy to gain all of your weigh back eating foods that are NOT good for you, and feeling regret and disgust on top of that – both of which are unhealthy rabbit holes to go down.
It’s also NOT good on your body to constantly go in and out of ketosis.
I have a friend that suffers through Keto Flu every single week, week after week, because of ONE food in their diet that keeps knocking them out of ketosis. (My advice: order the sugar free replacement for that, silly! -lol)
So no, I no longer go off plan or eat “normal food” (lol, see tweet below!! haha). I used to do that at least once a month, usually twice a month, and that’s exactly why it took me SO long to lose my weight. 🙄
The KEY to Staying on Track (This Makes It EASY)
It’s so easy to stay on track when you… stay on track.:)
You’ve probably noticed that yourself. You get in a good groove of eating low carb consistently and all of a sudden your cravings disappear and you have hardly any appetite.
That makes it EASY because a ketogenic low carb diet is a natural appetite suppressant. 😉
If you haven’t quite nailed the consistent part yet, my advice: Track your meals as you go (and start tracking if you aren’t already!).
I log my foods before I make or order them. That gives me a moment to decide if I want to back out of a decision, and after logging a portion or amount – that’s exactly what I eat.
It also helps me easily hit my ideal macros for the day because I can see them as I go – and know whether I should add a fat or a protein for dinner, or if I have extra carbs I can enjoy later.
It really helps to have a small digital kitchen scale. This is the one I use (below). It’s small, convenient, accurate, and my MOST used kitchen gadget!
Tracking consistently makes for MUCH more mindful eating. 😉
I use MyFitnessPal and just this week hit an 800 Day Streak of meal tracking.:)
Here’s how I have MyFitnessPal set up to track net carbs.
Keep It Simple & Make It Easy
I am self employed and work from home, so all of my days are like weekends given my schedule is very fluid and flexible. And when I’m not in my home office I’m traveling or on the go.
My days can go 14 directions at once, so I usually throw together easy foods or quick meals. As long as I have eggs, cheese, butter, cream cheese, frozen berries & frozen veggies, pecans etc – I can pretty much throw a meal together in a minute, lol.
You’ve seen that here in my food diaries, I’m sure. 😉
So stock up on your staples!
I love to keep pecan halves on hand. Two servings is 420 calories and very high fat, and a great replacement meal at my desk or in the car in a pinch.
I’ve also been using the Ketologie Keto Shake Mix and Keto Bone Broth lately which are super convenient – at home, in the office, on the road or anywhere.
That keto shake mix makes a great coffee creamer too. And both are instant, so I’ve used them while traveling or even while hiking (just add water, bingo!).
Warning: those Ketologie broth & shake mixes contain super healthy ingredients, including Collagen – which will make your hair & nails grow too fast.;)
Tips for Avoiding the Most Common Pitfalls
If you know where you’re going out to eat, even an hour ahead of time, you can look up the menu online (or on your mobile phone) to scan the options, carb counts & nutrition facts. Then you can know before you get there what you’re going to order, vs scouring the menu under pressure at the table.
Eating at friends or family’s houses is probably the biggest challenge. You’re in total control when you’re at home or out to eat, but not at someone else’s house.
That being the case I will often eat before I go, bring a dish, help serve before & clean up after, play with the kids or pets – or all of the above 😉 lol.
I wrote about my personal experience with that here:
Eating Low Carb At Buffets & Catered Events
It’s EASY to find low carb options practically anywhere.
The problem most people have with vacations or traveling low carb is NOT the lack of foods available, but rather the temptations – or thinking any “fun” has to revolve around junk food.
Let’s say you’re going on a cruise, for example. Consider what you’ll be wearing and how you want to LOOK and FEEL on that cruise.
That would be the LAST place I’d want to feel bloated and lethargic. 😛
For me, vacations or trips or cruises is when I want to feel LEAN and full of energy and HAPPY.
You can still ENJOY great foods on trips & vacations of course. Like in this photo of me, enjoying Halo Top low carb ice cream on the beach. 🙂
If I’m going to eat junk, I’d rather do that at home in my fat pants.:)
Learn to ENJOY the Low Carb Lifestyle!
I found that it helped me a lot to “stop dieting” and just relax into a healthy active low carb lifestyle – without a goal or an end date, other than to become the happiest healthiest version of myself.
Work on letting go of the “crazy thoughts” like dieting, feeling left out, punishing or rewarding yourself, letting your mood be based on what the scale says that morning, or feeling like you’re missing out on something.
Any time you hear or feel those negatives creeping into your mind, just STOP and let it go. Practice that until they are no longer your normal thinking patterns!
Get in the habit of redirecting your thoughts…
You’re not missing out on donuts. You’re missing out on diabetes, heart failure, obesity, misery and food guilt.
The scales didn’t move today, or the scales moved up slightly. So what?! You’re eating healthy and focused on your goals and doing great – and you’ve already lost x number of pounds. You’re doing great!
Say those things to yourself frequently: I’m doing great, and I’m on track to become lean and healthy and HAPPY with myself!
You absolutely have to change the dialogue in your head, and that is NOT going to happen on it’s own.
Being lean, confident, happy and being proud of yourself for taking control of your health and changing your lifestyle – it’s all priceless. It beats the hell out of feeling disgusted, discouraged, guilty, bloated and miserable.
(Said from my own experience, about my own experience.)
I suppose my final tip, but maybe my most important one, would be to find GOOD low carb replacements for higher carb foods you might be tempted to eat.
That has helped me stay on track more than anything else!
Things like ChocZero Dipping Cups and Peanut Butter Keto Kookies keep me sane. 😉
You might also enjoy these pieces I wrote along the way through my own journey:
Fun AND Healthy Beach Trip Vacation (Great Ideas!)
My Struggle To Eat Low Carb In Vegas
Eating Low Carb At Buffets & Catered Events
The Fix for Stress Eating & Emotional Overeating
I would love to hear your thoughts, or YOUR biggest struggles.
Leave a comment & let’s chat;)
Don’t forget to weigh in this week!
Oh! One more thing…
The February Keto Krate is already sold out, but it’s going to be a GREAT box full of low carb goodies this month! My box is on it’s way now and I cannot wait to get it, but if you weren’t already signed up you can’t get one this time – because they sold out early.
I’ll show you what’s in it when mine arrives though so you can check out the fun new low carb foods. I’ll get The Keto Box again this month too, so that’s two boxes full of fun new things to explore! 😉
Best,
Lynn Terry,
aka @LowCarbTraveler
p.s. Our latest discussion on Facebook is about Low Carb / Sugar Free Sweeteners & Sugar Substitutes:
Discount Code: LOWCARBTRAVELER
When I first started LC over two years ago I made up my mind I wouldn’t ever be able to have treats again….that doesn’t work! I’ve learned to bake LC treats for ME and, thank God for choczero dipping cups. Finding LC replacements is a must and will save you, believe me. My treats go on vacation with me! I can enjoy chocolate again and waffles with yummy syrup! Anyway, my husband’s family drives me nuts over this WOE and tell me as often as they get a chance how unhealthy this is. When a meal is planned I’m on my own as far as food and eat before I go or bring my own. This truly is a WOE FOR LIFE for me. I’m 133lbs, take no medication, run/walk everyday, and feel amazing at 51 years old…and my knee pain is GONE! Honestly, I don’t know if I could have persevered without your help Lynn. And, I only oder LC products that you have reviewed! Thanks!!
I’m so glad to hear that, Marti π That makes my day!!
At 133 pounds and feeling amazing, with an active lifestyle and no meds… to STILL be told the way you eat is unhealthy just baffles me, lol. I’m sure it frustrates you, but I’m guessing you handle it in stride. π I love that you eat before you go or bring your own food. Good for you!!
I do love the low carb waffles and the dipping cups and all the other fun stuff. Those things make it EASY to stay on track.
I just ordered the Ketologie shake box and Sweet as sugar. Don’t like most artificial sweeteners, hope this is good
Hi Phyllis π You’ll love the Keto Shake Mix and the Sweet Like Sugar from Ketologie – both are great, and have become staples for me. I love them! Did you get the chocolate or vanilla shake mix? I like both, and they are great hot OR cold. I like a “hot coffee shake” in both flavors for my morning quick fix. π
Do you have any recommendations for keto food mail delivery services? (Example Hello fresh) I love to cook and have lost 25 pounds but I need more structured plans plus I throw away way too much food. My hubby will not eat leftovers.
I’ve been searching everywhere for one for myself, Paula – that is actually “keto friendly” – and haven’t found one yet. π
I love leftovers myself, because it makes lunches easy! Or I get creative and repurpose leftovers. But when Aaron and I are eating together we usually just cook enough for our one meal. If there are any leftovers I enjoy those for lunch the next day π but that’s rare lol.
The Keto Krate is great for getting creative new low carb products to use every month, which really helps mix things up. I love!! that delivery service: http://www.travelinglowcarb.com/ketobox but it’s not prepared meal plans with food like you’re looking for…
Thank you so much for all your posts. I started low carb Jan 2, 2018 and then stumbled upon Keto by accident. I have read and read and read about it and have had some good success with it so far. I still have those feelings of being deprived of those foods I abused…potato chips, chocolate, ice cream, etc.but I haven’t really physically craved them. After reading your post, I wondered if staying at or below 20 net carbs once you reached your goal weight will cause continued weight loss? I guess I am just confused about that.
Hi Vicki, Welcome! π
There are some great replacements for those foods if you DO crave them, which is nice because you never have to feel deprived. π My favorite low carb ice cream is Halo Top – Kroger has the best prices and best variety of flavors.
For chocolate, hands down the ChocZero Dipping Cups are the BEST keto friendly low carb chocolate. You can see some fun ideas for those here (and our coupon code): http://www.travelinglowcarb.com/19233/low-carb-chocolate-candy-ideas/
I stay keto, even when I was super lean last winter. Your body will just run on healthy fats but if you don’t have any body fat left to lose – no worries. I just focused on staying healthy, eating low carb, and building muscle tone.
There’s not a huge difference between “low carb” and “keto” except that keto means SUPER low carb (20 net carbs max, 70% fat minimum). See my video on that here: http://www.travelinglowcarb.com/19305/ketogenic-low-carb-diet/ π
Boy I needed to read this post today, Lynn. I have done so well losing weight doing low carb/keto over the last two years, but the stress of moving last summer, followed by vacation, followed by holidays, and I have gotten off track with my eating just enough to regain about 25 pounds. I have now gotten back on track and am now back in ketosis and am no longer craving things I shouldn’t have. But it amazes me how easy it is for me to fall off the wagon, especially after losing so much weight (45 lbs). Now nothing fits. Fortunately I kept a few of my fat clothes or I’d be shopping again. The worse thing is the shame. But I think I’m going to be okay now. Thanks!
Hi Betsy,
I’m so glad you’re back. π Kudos for getting back to your health & weight loss goals! I know starting back is the hardest part, as well as dealing with the feelings about it (guilt, shame, discouragement, etc).
Yes you are going to be fine. Better than fine, even! You’re over the hurdle and you’ll be back to feeling leaner and happier and healthier in no time. π
The thing I have to remind myself is that in hindsight: did food ever help in ANY of those situations? The answer is no – and in fact it usually just made things worse. π From the way I felt physically to the ADDED stress or emotions.
It would be such an easy fix if food DID help you get through stress, grief, loss, etc. π Unfortunately those things in life just have to be felt (not fed) and survived. Food just doesn’t fill the void or help in any way. I have no idea now why I ever thought it would…
That kind of reminds me of something my mom said once about a lifesaver candy ruining your (appetite for) dinner. She said if that was really true, that company would be RICH. ~ lol, true! π
Good timing. I really needed this pep talk. I have been very strict keto but have been stalled for 3 months. I was getting a bit discouraged but reading this post has reinforced my commitment to carry on. Thank you Lynn!
Hi Denise,
Are you close to your goal weight? I ask because the last 10-20 pounds are the MOST challenging.
Also, how are you tracking – and do you do 20 net carbs max and 70% fat consistently?
Iβve been keto for 1 year now and have lost 30 pounds which has been fabulous. Then everything stopped. I have 20 more to lose so maybe that is the issue. I have been trying different things like cutting out the stevia (which I love in my coffee)….didnβt work. Tried to cut back on calories by switching to almond milk instead of HWC in my coffee….didnβt work. (I like coffee. ). I eat mainly eggs, meat and vegies with a 1/4 of a Know cookie as a treat. I donβt track every day but when I do my macros are good and calories are around 1300. I donβt cheat or eat sugar so I am stumped.
Hi Denise,
Start back with your daily tracking for a few weeks. Also, think back to when your weight loss stalled – and go back to what you were doing when you were losing weight.
It may be a simple case of “carb creep” you aren’t aware of, OR if your fat is less than 70% – that will stall me out every time (eating too lean).
1300 is low for calories so I’m going to guess “not enough healthy fats” is your culprit. π
You look great in that maroon dress!!
My favorite go to dessert is an oz or two of cream cheese with a ChocZero dipping cup poured over top with some almond slivers to give a little crunch. Super Yummy! My husband thinks I’m nuts for eating all this fat but he goes to doctor first of March so when Doc tells him he needs to lose 40 I’m going to be like really guess you better start eating like me! LOL (He’s a smart man but wants to believe carbs only exist in bread, muffins, cakes. Think he knows and just doesn’t want to be told there are TONS of carbs in beer!!!! π )
lol Monica π I don’t drink that often as I said in the most, but I do like Michelob Ultra when I go out dancing – it’s 2.6 carbs per 12oz bottle. Not bad! There are other low or zero carb drinks too.
I love the simple choczero desserts you can whip up with those cups, and especially that you can make a single portioned dessert in a matter of minutes – anytime! π
We have a discount code for ChocZero you can use anytime you need to use it: http://www.travelinglowcarb.com/choczero The code is: TravelingLowCarb