Keto Weight Loss Update - Week 26

Week 26 results are in, and I'm on the fence about the numbers.  I had two days where I had BIG cheats. For example, on Sunday, my favorate Mexican restaurant coerced me into some chips and salsa, some handmade corn tortillas, and then my son ganged up with them and we got sopapillas (a fried flour tortilla topped with cinnamon, honey and whipped cream) for dessert.  I've held steady at 175 lbs for the last two weeks, but my body fat went down to 25%. I guess I'm okay with that, as I've also been doing a lot of physical work in my job that involves lifting 40-60 lb computer servers, loading them onto carts, and pushing them a quarter of a mile away for disposal.  I'm glad that even though my weight didn't go down, my body fat percentage did. That's the goal, after all.


Scott



Week 26 - Weight 175.0 lbs, 25% body fat.

Raw Diet Numbers



Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat
Week 13 - 184.5 lbs, 29% body fat
Week 14 - 183.0 lbs, 30% body fat
Week 15 - 185.5 lbs, 28% body fat
Week 16 - 183.0 lbs, 30% body fat
Week 17 - 182.5 lbs, 29% body fat
Week 18 - 182.0 lbs, 28% body fat
Week 19 - 181.0 lbs, 28% body fat
Week 20 - 179.5 lbs, 26% body fat
Week 21 - 178.5 lbs, 27% body fat
Week 22 - 178.0 lbs, 26% body fat
Week 23 - 177.0 lbs, 26% body fat
Week 24 - 175.0 lbs, 27% body fat
Week 26 - 175.0 lbs, 25% body fat


On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.
At week 13, I weighed in at 184.5 lbs with 29% body fat, which equates to 53.51 lbs of fat.

At week 14, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At week 15, I weighed in at 185.5 lbs with 28% body fat, which equates to 51.94 lbs of fat.
At week 16, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At Week 17, I weighed in at 182.5 lbs with 29% body fat, which equates to 52.93 lbs of fat.
At Week 18, I weighed in at 182.0 lbs with 28% body fat, which equates to 50.96 lbs of fat.
At Week 19, I weighed in at 181.0 lbs with 28% body fat, which equates to 50.68 lbs of fat.
At Week 20, I weighed in at 179.5 lbs with 26% body fat, which equates to 46.67 lbs of fat.
At Week 21, I weighed in at 178.5 lbs with 27% body fat, which equates to 48.20 lbs of fat.
At Week 22, I weighed in at 178.0 lbs with 26% body fat, which equates to 46.28 lbs of fat.
At Week 23, I weighed in at 177.0 lbs with 26% body fat, which equates to 46.02 lbs of fat.
At Week 24, I weighed in at 175.0 lbs with 27% body fat, which equates to 47.25 lbs of fat.
At Week 26, I weighed in at 175.0 lbs with 25% body fat, which equates to 43.75 lbs of fat.

#keto #ketolife

Keto Weight Loss Update - Week 24

Week 24 results are in, and I'm a bit surprised by the numbers.  I had two days where I had BIG cheats. I'm up a but to 27% body fat, but weight is down. I have been thinking that my regular 1 lb per week weight loss might actually be from calorie deficit, and not as much from Ketosis. With the cheats I've had, I would expect it to have kicked me out of ketosis, meaning that my weight loss has been from lean body mass, not fat loss. The calculations below show that to (apparently) be the case, as my lbs of body fat went up by 1.23 lbs. I really need to get some test strips to really see what's going on.


Scott



Week 24 - Weight 175.0 lbs, 27% body fat.

Raw Diet Numbers



Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat
Week 13 - 184.5 lbs, 29% body fat
Week 14 - 183.0 lbs, 30% body fat
Week 15 - 185.5 lbs, 28% body fat
Week 16 - 183.0 lbs, 30% body fat
Week 17 - 182.5 lbs, 29% body fat
Week 18 - 182.0 lbs, 28% body fat
Week 19 - 181.0 lbs, 28% body fat
Week 20 - 179.5 lbs, 26% body fat
Week 21 - 178.5 lbs, 27% body fat
Week 22 - 178.0 lbs, 26% body fat
Week 23 - 177.0 lbs, 26% body fat
Week 24 - 175.0 lbs, 27% body fat


On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.
At week 13, I weighed in at 184.5 lbs with 29% body fat, which equates to 53.51 lbs of fat.

At week 14, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At week 15, I weighed in at 185.5 lbs with 28% body fat, which equates to 51.94 lbs of fat.
At week 16, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At Week 17, I weighed in at 182.5 lbs with 29% body fat, which equates to 52.93 lbs of fat.
At Week 18, I weighed in at 182.0 lbs with 28% body fat, which equates to 50.96 lbs of fat.
At Week 19, I weighed in at 181.0 lbs with 28% body fat, which equates to 50.68 lbs of fat.
At Week 20, I weighed in at 179.5 lbs with 26% body fat, which equates to 46.67 lbs of fat.
At Week 21, I weighed in at 178.5 lbs with 27% body fat, which equates to 48.20 lbs of fat.
At Week 22, I weighed in at 178.0 lbs with 26% body fat, which equates to 46.28 lbs of fat.
At Week 23, I weighed in at 177.0 lbs with 26% body fat, which equates to 46.02 lbs of fat.
At Week 24, I weighed in at 175.0 lbs with 27% body fat, which equates to 47.25 lbs of fat.

#keto #ketolife

Keto Weight Loss Update - Week 23

Week 23 results are in, and I lost a little bit of weight again this past week. I'm holding steady at 26% body fat. I'll need to work on that part with that elusive exercise that, like the Yeti, might actually exist, although I've never actually seen it.  :)

My weight went down only 1 lb, which is right in line with healthy weight loss, so I'm satisfied with it.  As usual, I had a few cheats this week.  I'm inching closer to that 34" waist (pun intended). I assume that I'll have to go shopping for new pants in another two weeks to a month. I wore my 38" pants waaaaaay longer than I should have, so I can get by for a few more weeks if I have to.


Scott



Week 23 - Weight 177.0 lbs, 26% body fat.

Raw Diet Numbers



Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat
Week 13 - 184.5 lbs, 29% body fat
Week 14 - 183.0 lbs, 30% body fat
Week 15 - 185.5 lbs, 28% body fat
Week 16 - 183.0 lbs, 30% body fat
Week 17 - 182.5 lbs, 29% body fat
Week 18 - 182.0 lbs, 28% body fat
Week 19 - 181.0 lbs, 28% body fat
Week 20 - 179.5 lbs, 26% body fat
Week 21 - 178.5 lbs, 27% body fat
Week 22 - 178.0 lbs, 26% body fat
Week 23 - 177.0 lbs, 26% body fat


On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.
At week 13, I weighed in at 184.5 lbs with 29% body fat, which equates to 53.51 lbs of fat.

At week 14, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At week 15, I weighed in at 185.5 lbs with 28% body fat, which equates to 51.94 lbs of fat.
At week 16, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At Week 17, I weighed in at 182.5 lbs with 29% body fat, which equates to 52.93 lbs of fat.
At Week 18, I weighed in at 182.0 lbs with 28% body fat, which equates to 50.96 lbs of fat.
At Week 19, I weighed in at 181.0 lbs with 28% body fat, which equates to 50.68 lbs of fat.
At Week 20, I weighed in at 179.5 lbs with 26% body fat, which equates to 46.67 lbs of fat.
At Week 21, I weighed in at 178.5 lbs with 27% body fat, which equates to 48.20 lbs of fat.
At Week 22, I weighed in at 178.0 lbs with 26% body fat, which equates to 46.28 lbs of fat.
At Week 23, I weighed in at 177.0 lbs with 26% body fat, which equates to 46.02 lbs of fat.

#keto #ketolife

Keto Weight Loss Update - Week 22

Week 22 results are in, and I lost a little bit of weight again this past week, and after a slight bump in body fat last week, I'm back down to 26%.

My weight went down only 1/2 lb, which is ok, but not great. I had a few cheats this week, so I'm pretty sure I know where the minimal weight drop came from. The good thing is that my body fat percentage went back down, and because I'm at my lowest weight so far, my total mass of body fat is at its lowest level so far as well. Yay! I can definitely tell that my stomach is much flatter than it used to be, and when I started this whole thing a couple of months ago, I was in a 38 inch waist. I'm in a 35 inch waist now, and it's loose, so it won't be much longer (maybe another month) that I'll have to go shopping, as I got rid of all my old 34 inch pants a long time ago.

I'm looking at changing from a weekly update to every other week, or even once a month, depending on how things go. I might drop a post in here and there, but I think I have a pretty good handle on how my body reacts to cheats, and would rather focus on other aspects of the Keto lifestyle, such as the cooking that I do. I would like to start posting recipes and other things instead.

Scott



Week 22 - Weight 178.0 lbs, 26% body fat.

Raw Diet Numbers



Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat
Week 13 - 184.5 lbs, 29% body fat
Week 14 - 183.0 lbs, 30% body fat
Week 15 - 185.5 lbs, 28% body fat
Week 16 - 183.0 lbs, 30% body fat
Week 17 - 182.5 lbs, 29% body fat
Week 18 - 182.0 lbs, 28% body fat
Week 19 - 181.0 lbs, 28% body fat
Week 20 - 179.5 lbs, 26% body fat
Week 21 - 178.5 lbs, 27% body fat
Week 22 - 178.0 lbs, 26% body fat


On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.
At week 13, I weighed in at 184.5 lbs with 29% body fat, which equates to 53.51 lbs of fat.

At week 14, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At week 15, I weighed in at 185.5 lbs with 28% body fat, which equates to 51.94 lbs of fat.
At week 16, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At Week 17, I weighed in at 182.5 lbs with 29% body fat, which equates to 52.93 lbs of fat.
At Week 18, I weighed in at 182.0 lbs with 28% body fat, which equates to 50.96 lbs of fat.
At Week 19, I weighed in at 181.0 lbs with 28% body fat, which equates to 50.68 lbs of fat.
At Week 20, I weighed in at 179.5 lbs with 26% body fat, which equates to 46.67 lbs of fat.
At Week 21, I weighed in at 178.5 lbs with 27% body fat, which equates to 48.20 lbs of fat.
At Week 22, I weighed in at 178.0 lbs with 265% body fat, which equates to 46.28 lbs of fat.


#keto #ketolife

Keto Weight Loss Update - Week 21

Week 21 results are in, and I lost weight again this past week, but after reading the numbers, I was a little confused.

I didn't do any exercise this week, and while I lost 1 lb, I gained body fat. This could be due to the body fat analysis scale picking up food in my digestive system. I'm not really sure about that, but have noticed some fluctuations in the reading that seem to depend on what I've been eating. I'm eating a lot more veggies than I was, and less protein, so that could have an effect, as the system uses electrical resistance to measure lean mass, so it would figure that if there's a large amount of protein in your system, that the scale might see that as lean mass.

Anyway, the numbers show that my body fat percentage went up by 1%, while my weight dropped to 178.5 lbs.

As I mentioned, I'm eating a lot more vegetables, and less protein. I'm going to get back to exercising again, hopefully, so we'll see what happens with that.

Scott



Week 21 - Weight 178.5 lbs, 27% body fat.

Raw Diet Numbers



Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat
Week 13 - 184.5 lbs, 29% body fat
Week 14 - 183.0 lbs, 30% body fat
Week 15 - 185.5 lbs, 28% body fat
Week 16 - 183.0 lbs, 30% body fat
Week 17 - 182.5 lbs, 29% body fat
Week 18 - 182.0 lbs, 28% body fat
Week 19 - 181.0 lbs, 28% body fat
Week 20 - 179.5 lbs, 26% body fat
Week 21 - 178.5 lbs, 27% body fat


On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.
At week 13, I weighed in at 184.5 lbs with 29% body fat, which equates to 53.51 lbs of fat.

At week 14, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At week 15, I weighed in at 185.5 lbs with 28% body fat, which equates to 51.94 lbs of fat.
At week 16, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At Week 17, I weighed in at 182.5 lbs with 29% body fat, which equates to 52.93 lbs of fat.
At Week 18, I weighed in at 182.0 lbs with 28% body fat, which equates to 50.96 lbs of fat.
At Week 19, I weighed in at 181.0 lbs with 28% body fat, which equates to 50.68 lbs of fat.
At Week 20, I weighed in at 179.5 lbs with 26% body fat, which equates to 46.67 lbs of fat.
At Week 21, I weighed in at 178.5 lbs with 27% body fat, which equates to 48.20 lbs of fat.

#keto #ketolife

Keto Weight Loss Update - Week 20

Week 20 results are in, and I was super-excited when I stepped up on the scale! I came in with the lowest weight so far, and finally (after my holiday plateau) broke the 180 lb barrier!

I haven't been exercising much at all, but last Sunday spent the entire day doing the move of the garden bed. I started it a couple of weeks ago, but didn't get any of the dirt moved due to a change in the weather. I worked my butt off, literally. I dug and dug and dug, manually moving every wheelbarrow-load, and finally gave up and rented a tiller. It turned out that the trees that were the root cause (pun intended) of me having to move the bed in the first place had sent out roots up into the bed, and made it very difficult to do by hand. Even the tiller had trouble with some of the roots.

Anyway, the numbers show that my body fat percentage dropped like a rock down 26%! My weight, as I mentioned above dropped to 179.5 lbs. That said, based on the calculation, I lost 4.01 lbs of pure body fat last week! Amazing! I hope to continue that downward trend, especially with spring coming, and yard and garden work starting soon.

I altered my diet a bit to lower the amount protein, increasing the vegetables and fats.  I am still doing 2 tablespoons of MCT oil in my coffee with 2 tablespoons of heavy cream and will stick with that for a while.


Scott



Week 20 - Weight 179.5 lbs, 26% body fat.

Raw Diet Numbers



Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat
Week 13 - 184.5 lbs, 29% body fat
Week 14 - 183.0 lbs, 30% body fat
Week 15 - 185.5 lbs, 28% body fat
Week 16 - 183.0 lbs, 30% body fat
Week 17 - 182.5 lbs, 29% body fat
Week 18 - 182.0 lbs, 28% body fat
Week 19 - 181.0 lbs, 28% body fat
Week 20 - 179.5 lbs, 26% body fat


On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.
At week 13, I weighed in at 184.5 lbs with 29% body fat, which equates to 53.51 lbs of fat.

At week 14, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At week 15, I weighed in at 185.5 lbs with 28% body fat, which equates to 51.94 lbs of fat.
At week 16, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At Week 17, I weighed in at 182.5 lbs with 29% body fat, which equates to 52.93 lbs of fat.
At Week 18, I weighed in at 182.0 lbs with 28% body fat, which equates to 50.96 lbs of fat.
At Week 19, I weighed in at 181.0 lbs with 28% body fat, which equates to 50.68 lbs of fat.
At Week 20, I weighed in at 179.5 lbs with 26% body fat, which equates to 46.67 lbs of fat.

#keto #ketolife

Keto Weight Loss Update - Week 19

Week 19 results are in, and I totally missed entering the last two weeks, so I've inserted those.  I worked out a couple of times during Week 17, and did some heavy yard and garden work in preparation for spring planting, so that counts as exercise in my book.  It included building a new raised bed, digging and moving dirt and compost, etc.  It was actually pretty physical.  My weight has continued to come down, and body fat has dropped too, yay!

The numbers show that my body fat percentage went back down to 28%, which is back down to the lowest it's been so far.  I hope to continue that downward trend, especially with spring coming, and yard and garden work starting soon.

I just have to keep on doing what I'm doing, I guess. My diet has been heavier on the protein than is probably good, so I'm going to back off on that a bit, and just eat more vegetables and fats.  I am still not using the combination of butter, coconut oil, and heavy cream in my morning coffee.  I removed the butter and then the heavy cream, but have since added 2 tablespoons of MCT oil back in.  I started that back in Week 17.


Scott



Week 19 - Weight 181 lbs, 28% body fat.

Raw Diet Numbers



Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat
Week 13 - 184.5 lbs, 29% body fat
Week 14 - 183.0 lbs, 30% body fat
Week 15 - 185.5 lbs, 28% body fat
Week 16 - 183.0 lbs, 30% body fat
Week 17 - 182.5 lbs, 29% body fat
Week 18 - 182.0 lbs, 28% body fat
Week 19 - 181.0 lbs, 28% body fat


On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.
At week 13, I weighed in at 184.5 lbs with 29% body fat, which equates to 53.51 lbs of fat.

At week 14, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At week 15, I weighed in at 185.5 lbs with 28% body fat, which equates to 51.94 lbs of fat.
At week 16, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At Week 17, I weighed in at 182.5 lbs with 29% body fat, which equates to 52.93 lbs of fat.
At Week 18, I weighed in at 182.0 lbs with 28% body fat, which equates to 50.96 lbs of fat.
At Week 19, I weighed in at 181.0 lbs with 28% body fat, which equates to 50.68 lbs of fat.

#keto #ketolife

Keto Weight Loss Update - Week 16

Week 16 results are in, and I actually worked out twice last week.  My weight came down, Yay!, but body fat went up, Boo!  Keep in mind that yesterday was Christmas, so my diet wasn't perfect, and there were a few cheats here and there.

The numbers show that my body fat percentage went up to 30%, which is still 5% body fat lower than where I started, and my weight has dropped back down to where it was in week 14.  This tells me that exercise is a requirement for me due to small amounts of carbohydrates in my diet (not to mention the occasional cheat).

As I have learned doing some research is that small amounts of carbohydrates in the diet will be converted to glycogen, which is stored in the muscles of the body and the liver. Exercise depletes this glycogen, which is replaced as a fuel source by ketone bodies and fat, thus boosting ketosis and burning excess body fat. I eliminated butter from my morning coffee a week or two ago, thus reducing the caloric intake, but kept in the coconut oil. I could eliminate that as well and see what happens. The first few weeks I was on Keto, I didn't add anything new to my coffee, and simply changed from half & half to heavy cream. This eliminated the carbs, and increased the fat slightly. If I remove the coconut oil, it would decrease the total caloric content of my coffee by ~ 2/3.  With both in, my coffee contains a total of 34g of fat (11g from the butter, 13g from the coconut oil, and 10g in the heavy cream), and 442 calories. I am considering getting some ketone test strips, to check periodically to see where I am in my ketosis.


Scott



Week 16 - Weight 183 lbs, 30% body fat.

Raw Diet Numbers



Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat
Week 13 - 184.5 lbs, 29% body fat
Week 14 - 183.0 lbs, 30% body fat
Week 15 - 185.5 lbs, 28% body fat
Week 16 - 183.0 lbs, 30% body fat


On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.
At week 13, I weighed in at 184.5 lbs with 29% body fat, which equates to 53.51 lbs of fat.

At week 14, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At week 15, I weighed in at 185.5 lbs with 28% body fat, which equates to 51.94 lbs of fat.
At week 16, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.

#keto #ketolife

Keto Weight Loss Update - Week 15

Week 15 results are in, and yes, I was lazy again last week.  I only did a little bit of exercise - nothing like what I want to be doing.  I'm in the middle of prepping a manuscript for a novel that I wrote for publication, and that's consuming a lot of my time. There's also the holidays. That's a lot of time there as well. I had a few cheats this past week, so I expected the numbers to be up, but the numbers are odd, to say the least. Bodyfat was down, but weight was up. Weird.

The numbers show that my body fat percentage dropped to the lowest point since I started the diet. My weight is up a couple of pounds, and even with the increased weight, the total amount of fat dropped roughly 3 pounds. I took the butter out of my coffee, and have just been doing a tablespoon of coconut oil as a way to decrease caloric intake during my exercise hiatus. Must have helped. :)


Scott



Week 15 - Weight 185.5 lbs, 28% body fat.

Raw Diet Numbers



Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat
Week 13 - 184.5 lbs, 29% body fat
Week 14 - 183.0 lbs, 30% body fat
Week 15 - 185.5 lbs, 28% body fat


On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.
At week 13, I weighed in at 184.5 lbs with 29% body fat, which equates to 53.51 lbs of fat.

At week 14, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.
At week 15, I weighed in at 185.5 lbs with 28% body fat, which equates to 51.94 lbs of fat.

#keto #ketolife

Keto Weight Loss Update - Week 14

Week 14 results are in, and I admit it - I was lazy last week.  I didn't work out (really).  I did 1 minute planks twice during the week, but that's not going to burn any glycogen that's been created in my body, and get ketosis going if I've been kicked out.  It just wasn't a good week.  We also had a holiday dinner party at a friends house, and I tried to eat sensibly, but got more carbs there than I would like.


Scott



Week 14 - Weight 183.0 lbs, 30% body fat.

Raw Diet Numbers



Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat
Week 13 - 184.5 lbs, 29% body fat
Week 14 - 183.0 lbs, 30% body fat


On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.
At week 13, I weighed in at 184.5 lbs with 29% body fat, which equates to 53.51 lbs of fat.

At week 14, I weighed in at 183.0 lbs with 30% body fat, which equates to 54.9 lbs of fat.

#keto #ketolife

Keto Weight Loss Update - Week 13

Week 13 results are in.  A month of no exercise, coupled with some carbs thrown in for good measure, makes for a gain of some weight this week. Unlucky number 13, I guess.




Week 13 - Weight 184.5 lbs, 29% body fat.

I've had a handful of days where I knew I was getting some carbs, based on the simple fact that I was eating out at restaurants where you don’t know what they put in the salad dressing, etc.  I mentioned previously that I was doing NaNoWriMo, I wasn’t working out during the month of November.  Well, November is gone, and I ‘won’ NaNoWrimo by surpassing the 50k words with a total of 50,813 words. Yay!  Anyway, back to working out…



Scott







Raw Diet Numbers



Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat
Week 13 - 184.5 lbs, 29% body fat



On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.
At week 13, I weighed in at 184.5 lbs with 29% body fat, which equates to 53.51 lbs of fat.

#keto #ketolife

Keto Weight Loss Update - Week 12

Week 12 results are in.  With the Thanksgiving holiday, I somehow forgot to post week 11 - maybe because I posted week 10 the day before I was supposed to post week 11, and subconsciously thought I had already posted for the week. Who knows.

Based on my numbers, Thanksgiving had an effect on my downward trend as you can see in the graphs below.  I tried to avoid carbs, but when you're eating at friends houses, you never really know what's in the food, and I wasn't going to be antisocial by eating nothing but a plate of turkey covered in butter. :)



Week 12 - Weight 183 lbs, 29% body fat.

So, you can see by the numbers that the holiday feast had an impact.  I was obviously out of ketosis, and gained some weight.  Based on the numbers, I actually gained about 0.29 pounds of fat, which makes sense if my fat intake was still high and I was out of ketosis.  The odd thing is that I gained a pound of weight, but only gained 0.29 pounds of fat, and didn't work out.  One of the side benefits of ketogenic diets is a decrease in inflammatory response in the body. Inflammation can be anywhere and everywhere, including inside organs, in joints, etc.  It's possible that some of the weight that I gained didn't show up as fat, and most likely isn't muscle because I haven't been working out, and thus could be an increase in inflammation caused by eating foods like wheat, which has been shown to cause random inflammation around the body. Who knows. At this point, I'll just chalk it up to Thanksgiving, and plan on exercising again once the month ends.


As I mentioned previously, I'm doing NaNoWriMo, so I'm not working out this month.

Currently, I am at just over 42,000 words of my 50,000 word target.  I should be able to make my target if I continue working at lunch each day, and some in the evenings as I have been.

Scott



Raw Diet Numbers

Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat
Week 12 - 183.0 lbs, 29% body fat

On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.
At week 12, I weighed in at 183.0 lbs with 29% body fat, which equates to 53.07 lbs of fat.

#keto #ketolife

Keto Weight Loss Update - Week 10

Week 10 results are in.  I apologize for taking so long in getting these posted, as Week 11 results get posted tomorrow.  Honestly, I forgot that I hadn't posted them.

 Last week was a pretty good week, despite traveling for the weekend.  Traveling can wreak havoc on any 'diet', especially one where you're trying to avoid carbs, so planning is everything. I made sure to bring plenty of keto-friendly snacks with me for the 4 hours drive.  Then, when you're in a different town that you're not familiar with, finding restaurants that have meals that are at least modifiable to be keto-friendly can be difficult as well.



Week 10 - Weight 182 lbs, 29% body fat.

Anyway, I ended up losing 2 lbs last week, and 1 percent body fat, so I think I did fairly well!  I didn't drink my bulletproof coffee for about half the week, so maybe that was the difference.

What's bulletproof coffee? It's my daily-driver that I add 1 tbsp of butter, 1 tsp coconut oil, and enough heavy cream to taste.  For purposes of fat loss, I need a calorie deficit, meaning fewer calories than I burn, so, I'll still continue with my regular diet this week, but just remove the added extras to the coffee.


As I mentioned previously, I'm doing NaNoWriMo, so I'm not working out this month.  Unfortunately I'm behind due to my trip, which caused me to miss 3 days' worth of writing.

Currently, I am at around 27,000 words of my 50,000 word target.  I should be, by the end of today, at around 31,600, I believe.  I should be able to make that up this week with the Thanksgiving holiday giving me 2 days off from work.

Scott



Raw Diet Numbers

Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat
Week 10 - 182.0 lbs, 29% body fat

On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.
At week 10, I weighed in at 182.0 lbs with 29% body fat, which equates to 52.78 lbs of fat.


#keto #ketolife

Keto Weight Loss Update - Week 9

Week 9 results are in. Last week was a bad week overall, and the numbers show it. On Saturday last week, I attended a large celebration for a non-profit that I'm affiliated with, and the food they served was hot dogs and sides. Now, the hot dog I can deal with - just don't eat the bun, or eat half. I ended up eating two hot dogs, but half  a bun. The sides is where I wiped out.

The only two sides they had were macaroni salad and pototo salad. I figured that potato salad would be the lesser of two evils, as potatoes are natural, and might at least have some fiber. Macaroni salad would have been carbohydrate city! Anyway, I ate about 3/4 cup of potato salad. No idea how many carbs.

Then, Sunday night, my son wanted mexican, so I did an a la carte order. I ordered a bowl of chicken tortilla soup (picking out the tortilla strips, a chile rellano, and some (jalapeno) toreados. Of course, the chile rellano was battered and fried, so I got hit there, but the real kicker was the 3 toreados in the order.

For those of you who don't know, toreados are a Mexican specialty where they take a whole jalapeno, dip it in lime juice, sprinkle salt on it, and then sear the outside over a flame to slightly cook it. It's a simple side dish.

What wasn't so simple was how I assume that the staff said, "The white guy ordered toreados! Let's give him TOREADOS!". To say that the single one that I ate was hot was an understatement. It was like licking a flaming porcupine. I was sweating, drooling, and my eyes were watering and my nose was running. I ended up chugging my son's chocolate milk. So, I got carbs from the chocolate syrup, and from the milk. Bad time all around - and don't get me started on 4am the following morning. Needless to say, that flaming porcupine came back for a visit.

I've decided to do something different now with the way I present my numbers. I have decided to present a graph, which is easier for folks to look at, now that the list is getting fairly lengthy. I'll keep the raw numbers at the end of this post, for those who want to second-check me. Below is the new format.

Week 9 - Weight 185 lbs, 30% body fat.

So, last week, I lost 1.0 lbs of weight, but my body fat at went back up to 30%.  I didn't work out at all last week, as I was just too busy with life. More on that below. In the wake of Saturday's celebration, and flaming Mexican night, I've decided to do a calorie deficit, based on my diet and activity level for the week. My numbers seem to indicate that when I have a bad week, or some cheats, coupled with no exercise, my decrease in numbers is either small, or there's an increase. So, this week, no bulletproof coffee for me. That's just a large amount of fat that I don't need to add.

What's bulletproof coffee? It's my daily-driver that I add 1 tbsp of butter, 1 tsp coconut oil, and enough heavy cream to taste.  For purposes of fat loss, I need a calorie deficit, meaning fewer calories than I burn, so, I'll still continue with my regular diet this week, but just remove the added extras to the coffee.

Now, the doctor visit. I visited my doctor, who wasn't there that day, so I met with the PA. She looked over my numbers, and as expected, she was concerned about all the FUD to do with Keto. FUD means fear, uncertainty, and doubt. She was familiar with Keto, but was apparently only familiar with the unsubstantiated rumors that have flown around, so she immediate went to look at my liver enzymes, kidney function, etc. All of which were normal. I told her that I'd read all the research I could find on NIH, CDC, etc., and that I have no concerns with the diet.  After a lengthy discussion, she didn't feel comfortable having me completely stop taking the half metformin and half statin I'm taking.  She rescheduled me for a 6-month followup. I'll see how things go between now and then, and when I meet with my regular doctor, will discuss stopping the meds if there no issues with the numbers. I don't expect any.

Why has life gotten in the way of my workouts this week? Why will it get in the way of my workouts for the next 3? NaNoWriMo, that's why. National Novel Writing Month is NaNoWriMo. I've done, and completed the required 50,000 words written on a novel during the month of November 3 times before, and I'm going for it again. This time, I chose a brand new story - one that came to me out of the blue two days before the start of November. Weird how these things happen.

Anyway, I'm super-excited about this story! It's been writing itself. I'm just along for the ride. I love it when that happens. I hope to win again this year. In order to type 50k words in 30 days, you have to write roughly 1,666 per day. So far, over the last 5 days, I've written 7,009, so I'm over 1k behind. I started out strong, staying 800-1000 words a day above the target, but Sunday and Monday were both a bit of a bust.

Scott



Raw Diet Numbers

Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat
Week 9 - 185.0 lbs, 30% body fat

On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.
At week 9, I weighed in at 185.0 lbs with 30% body fat, which equates to 55.5 lbs of fat.

#keto #ketolife

Keto Weight Loss Update - Week 8

Week 8 results are in, and the numbers look good again. I also have my results back from my blood work. more about that in a minute. This week, I had a couple of times this week where I cheated a bit. I ate three hot dogs (1 with the bun), but they were being served at a Fall Festival I attended on Sunday, so I don't know anything about the carb content of the dogs themselves. The bun, however, probably had 20 or so grams of carbohydrates. That said, I think things still turned out okay this week as the numbers show:


Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat
Week 8 - 186.0 lbs, 29% body fat

On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.
At week 8, I weighed in at 186.0 lbs with 29% body fat, which equates to 53.94 lbs of fat.

So, last week, I lost 1.5 lbs of weight, but lowered and kept  body fat at 29%.  I only worked out twice, again, not nearly as often as I would like. I've started just doing a 45 minute weight routine, and have cut out the cardio as a means of building up lean mass. I will start doing the cardio again with the shortened weight routing I've talked about previously to see what effect that has on my fat loss, but it appears that the most fat loss happened when I was doing the cardio routine with the shorter weight routing. I'm at my lowest weight again, which is awesome!

After only 8 weeks on a 'diet', I've lost a total of 11 lbs. That's 1.4 lbs per week. Typical weight loss on a ketogenic diet is 1-2 lbs, so I'm still right in the middle. I actually lost just over 15 lbs of fat, so I've gained some muscle with the weight training I've been doing.

Now for the interesting stuff. My blood work numbers. Below is a chart showing my before keto, and after 8 weeks on keto blood values for the things I deemed keto-appropriate.

Results from 6/4/2018                                              Results from 10/24/2018
A1c on 6/4/2018 = (H) 5.7  (<5.7)                            A1c on 10/24/2018 = 5.2

Lipid Panel                                                               Lipid Panel
Total Cholesterol = 151                                             Total Cholesterol = 156
HDL - 49                                                                   HDL - 45
Trig - (H) 198                                                            Trig - (H) 169
LDL - 72                                                                    LDL - 84

Metabolic Panel                                                      Metabolic Panel
Fasting Glucose - 120 (H)                                        Fasting Glucose - 90
Sodium - 140                                                            Sodium - 138 (135-146)
Potassium - 5.0                                                         Potassium - 4.8 (3.5-5.3)
Chloride - 103                                                          Chloride - 103 (98-110
Alkaline Phosphatase - (L) 31                                 Alkaline Phosphatase - 38 (L)

A1c and Fasting Glucose results are a clear positive. Fasting Glucose tells you what your blood sugar level was at the moment that your test was performed. A1c is an indicator of your blood sugar over a period of time. The higher the number, the higher indicator of diabetes. My result showed that my A1c, which was borderline high in June (3 months prior to my starting keto), but down in the normal range.

Lipids (cholesterol) numbers tell an interesting story. For 2 months, I've been eating lots of fats, some 'good', some not so 'good'. I love bacon, and eat it occasionally. I use bacon grease to fry things in quite a bit. I also made a batch of soup, and used ghee as the primary fat (in addition to whatever fat the beef had in it). This, coupled with the fact that I reduced my statin by half (from 40mg to 20mg daily), and saw a rise in total cholesterol of only 5 points. My HDL, the so-called 'good cholesterol', went down 4 points, while my so-called 'bad' cholesterol went up by 12 points. I think this is to be expected owing to the decrease in statin, and the increase in fats and meat in general. Of course, new research is showing that cholesterol numbers play ZERO role in development of heart disease on their own, so these numbers are likely moot anyway. :)

The weird one is my triglycerides. I expected them to rise, but they decreased by almost 30 points. NIH (National Institutes of Health) say that keto diets can lower these numbers, as well as LDL. They took measurements at 8, 16 and 24 weeks. However, the study participants ate only polyunsaturated and monounsaturated fats (those good fats I talked about earlier). It's been know for years that removing the saturated fats in the diet and replacing them with good fats such as olive and avocado oils, will do the same thing to cholesterol numbers. Not to discount the study, as they were able to accomplish both the weight loss and cholesterol goals by using a ketogenic diet!

Unfortunately, mainstream medicine has yet to fully accept the ketogenic lifestyle as an ideal way to reduce or eliminate many common ailments, but with more and more studies done by these large medical organizations, it's only a matter of time before people start to realize how healthy the ketogenic lifestyle actually is.

Scott


#keto #ketolife

Keto Weight Loss Update - Week 7

Week 7 results are in, and the numbers look good. I was worried this week, as I had a camping trip over the weekend, and while I tried to keep my foods keto-approved, I did have a few bites of things that were out of bounds. I then had a nice trip on Sunday to Ruby Tuesday, and ate a few things that may or may not have been good. So, I stepped up on the scale, and the numbers are below:


Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat
Week 7 - 187.5 lbs, 29% body fat

On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.
At week 7, I weighed in at 187.5 lbs with 29% body fat, which equates to 54.38 lbs of fat.

So, last week, I gained 1 lbs of weight, but lowered my % body fat by 2%.  I only worked out once, so not nearly as often as I would like, but I went camping, so I did a lot of lugging heavy things around, squatting to set things up, etc., so it looks like I burned a good deal of fat during that, and built some muscle. I'm at my lowest amount, by body fat yet, and

After only 7 weeks on a 'diet', I've lost a total of 9.5 lbs. That's 1.4 lbs per week. Typical weight loss on a ketogenic diet is 1-2 lbs, so I'm still right in the middle. I actually lost 14.62 lbs of fat, so I've gained some muscle with the working out as well.

I have a doctors appointment tomorrow to get my blood work done, so it'll be interesting to see what the dietary changes have made to my numbers. I cut my statin (for high cholesterol) and my metformin (for high blood sugar) in half, and have been taking that for a few weeks now. I hope to be off of both of them completely soon, if not immediately after this visit. The numbers will help to decide.

Scott


#keto #ketolife

Keto Weight Loss Update - Week 6

Week 6 results are in, and the numbers look good. I had another trip to our local Mexican restaurant, and ate a few chips, but either stayed in ketosis, or got kicked right back in using Keto by Design as discussed in my post here.


Not sure what to make of the sugar readings, but the numbers are in, and they are pretty solid:

Day 0 -  197 lbs, 35% body fat.
Week1 -  195.5 lbs, 33% body fat
Week 2 - 194.5 lbs, 32% body fat
Week 3 - 192.5 lbs, 31% body fat
Week 4 - 190.5 lbs, 33% body fat
Week 5 - 188.5 lbs, 31% body fat
Week 6 - 186.5 lbs, 31% body fat

On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
At week 1, I weighed in at 195.5 lbs with 33% fat, which equates to 64.5 lbs of fat.
At week 2, I weighed in at 194.5 lbs with 32% body fat, which equates to 62.24 lbs of fat.
At week 3, I weighed in at 192.5 lbs with 31% body fat, which equates to 59.68 lbs of fat.
At week 4, I weighed in at 190.5 lbs with 33% body fat, which equates to 62.87 lbs of fat.
At week 5, I weighed in at 188.5 lbs with 31% body fat, which equates to 58.43 lbs of fat.
At week 6, I weighed in at 186.5 lbs with 31% body fat, which equates to 57.82 lbs of fat.

Last week, I lost 2 lbs of weight, and stayed at 31% body fat.  I was only able to work out twice, so not as often as I would like. I'm at my lowest amount, by weight and body fat yet, and I expect those numbers to continue to decline as my weight drops, and I continue to exercise to prevent muscle loss. I had really hoped to drop down to 30% body fat, or lower, but alas it didn't happen. I should continue to watch my overall stats, and we'll see what happens.

After only 6 weeks on a 'diet', I've lost a total of 10.5 lbs. That's 1.75 lbs per week.
I actually lost 11.2 lbs of fat, so I've gained some muscle with the working out as well.

I have a doctors appointment in a couple of weeks to get my blood work done, so it'll be interesting to see what the dietary changes have made to my numbers. I currently take a statin for high cholesterol, and metformin for high blood sugar. I hope to be off of both of them soon, if not immediately after this visit.

Scott



#keto #ketolife

Keto Weight Loss Update - Week 5

Week 5 results are in, and the numbers look good. I had a scare last Wednesday, as I was feeling a little odd, with a little bit of dizziness, so I checked my blood sugar. It was about an hour after I had eaten breakfast, which consisted of 2 muffin pan frittatas, along with 4 turkey breakfast sausages. When I checked it, it was 132, which scared me a little, as there should have been no carbs in my breakfast, unless there was some that snuck in with the ham that I was eating in the frittatas, or from the dextrose in the Splenda I had put in my coffee. I started also worrying about gluconeogenesis (latin for new sugar creation), which is where the liver converts dietary (and even muscle) protein into sugars for metabolism if you aren't fat-adapted. I freaked out, quit using Splenda in my coffee and switched to a mixture of monk fruit and Erythritol, and stopped eating my breakfast frittatas. I have been keeping an eye on my sugar, and saw the next day that it had risen again.

One other thing I did to help push me into ketosis was on Saturday, Sunday, and Monday, I did an intermittent fast. Basically, what that means is that the night before, I didn't eat after 8pm. In fact, I didn't eat after dinner, which is usually 6-6:30pm because I wasn't hungry. Then, the next day, I didn't eat breakfast, and waited until noon to eat lunch, which means that including sleep time, I fasted for 16 hours. What makes that fairly easy is that I wasn't really hungry Saturday or Sunday morning anyway, but I also learned that bulletproof coffee does not break the fast, so even with putting my coconut oil, heavy cream, and monk fruit/erythritol sweetener in my coffee, it has no effect on a fast, so I had that, which kept me from being hungry.

Not sure what to make of the sugar readings, but the numbers are in, and they are pretty solid:

Day 0 -  197 lbs, 35% body fat.
Day 7 -  195.5 lbs, 33% body fat
Day 14 - 194.5 lbs, 32% body fat
Day 21 - 192.5 lbs, 31% body fat
Day 28 - 190.5 lbs, 33% body fat
Day 35 - 188.5 lbs, 31% body fat

On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
On Day 7, I weighed in at 195.5 lbs, with 33% fat, which equates to 64.5 lbs of fat.
On Day 14, I weighed in at 194.5 lbs, with 32% body fat, which equates to 62.24 lbs of fat.
On Day 21, I weighed in at 192.5 lbs, with 31% body fat, which equates to 59.68 lbs of fat.
On Day 28, I weighed in at 190.5 lbs, with 33% body fat, which equates to 62.87 lbs of fat.
On Day 35, I weighed in at 188.5 lbs, with 31% body fat, which equates to 58.43 lbs of fat.

Last week, I lost 2 lbs of weight, and went back down to the 31% body fat I was at on week 3. I think the fasting helped to get me back into ketosis, as I noted 'keto breath' a few times during the week. I was able to work out three times, so not as many as I like, but enough. I'm at my lowest amount, by weight, of body fat yet, and I expect those numbers to continue to decline as my weight drops, and I continue to exercise to prevent muscle loss.

On a side note, I did some searching, and found a place locally that does Bod Pod measurements to get a professional body analysis, and damn, it's expensive. In general, they run $130 per reading. I'll kick that around for a while, and decide if it's something that I want to save my pennies for.

Scott


I don't have any recommendations on any good keto books this week, but I do have some internet references for anyone considering a low-carb diet. See these video resources:

Dr. Ken Berry is a no-nonsense proponent of the ketogenic diet. He's a family practice MD from Tennessee, and he holds no punches when it comes to old modes of thought regarding diet, health, etc.

KetoConnect is Matt and Megha, a couple who have been on the ketogenic diet for a couple of years, do shopping trips to various locales, do cooking demos, and have even written a keto cookbook.

#keto #ketolife

Keto Weight Loss Update - Week 4

10 Years. It's been 10 years since I was at this weight. I'm impressed, to say the last.

So, week 4 results are in, and the numbers are a bit odd. Over the past week I missed 3 of my 5 workouts again, and had a day where I ate significant amounts of carbohydrates. The morning after our night out, I took three capsules of Keto by Design (as discussed during Week 0).

That said, here are the numbers:

Day 0 -  197 lbs, 35% body fat.
Day 7 -  195.5 lbs, 33% body fat
Day 14 - 194.5 lbs, 32% body fat
Day 21 - 192.5 lbs, 31% body fat
Day 28 - 190.5 lbs, 33% body fat

On Day 0, I weighed in at 197 lbs with 35% fat, which equates to 69 lbs of fat. (yuck).
On Day 7, I weighed in at 195.5 lbs, with 33% fat, which equates to 64.5 lbs of fat.
On Day 14, I weighed in at 194.5 lbs, with 32% body fat, which equates to 62.24 lbs of fat.
On Day 21, I weighed in at 192.5 lbs, with 31% body fat, which equates to 59.68 lbs of fat.
On Day 28, I weighed in at 190.5 lbs, with 33% body fat, which equates to 62.87 lbs of fat.

Last week, I lost 2 lbs of weight, but gained 2% body fat. Could this be a bad reading from the scale? I doubt it. Here's why - I started trying to eat high fat, as dictated by the Keto experts. They say anywhere from 60-75% fat, and 15-20% protein, with 10% or less of carbohydrates. So, my guess is that the days that I was kicked out of ketosis, I was eating high fat, and thus my body stored the extra fat. I'm not fussed, partially because I am going to start doing a better job of avoiding the carbs, and because I'm going to start pushing to work out at least 4 times a week, if not 5. I detailed my usual workout scheme last week.

Another reason why I don't think it was a bad reading from the scale is that I take my reading every week on Tuesday morning on an empty stomach, right after getting out of the shower. I have nothing to eat or drink before I get in the shower.

Anyway, what I will likely do is find a place locally that does Bod Pod measurements and get a professional body analysis, and if it's not too expensive, repeat this monthly.

Scott


I don't have any recommendations on any good keto books this week, as I've been reading and compiling recipes from my previous suggestions. See my previous posts here, here and here.

#keto #ketolife