18 Days of Keto

Another day and another pound gone.

I’ve been pretty successful getting up early this week and doing fasted cardio. I’m doing a 16/8 fast and eating my first meal at 12:30 for lunch and going to 8:30. I’ve started using the MCT oil but only went with .25 of a serving because I read you have to start super slow but I didn’t feel anything- no upset stomach or other issues, so today I’m going to go ahead and up it to .50 of a serving and test that out. I’ve also started drinking chicken/beef bouillon to get some extra sodium to help out with leg cramps; it’s actually pretty yummy! It taste like eating Ramen noodles but without the noodles.

I noticed that since I’ve start eating a lot more “red” meat and less “lean” meat, I’ve actually been getting tons of iron, so I stopped taking my iron pill as well. I had issues before with a deficiency but that’s because I basically only ate chicken and turkey. I also decided to stop taking the potassium after reading some major concerns with it. I’m going to find other ways to get more through my food.

Here are some totals and some good stuff to help keep me motivated!

18 full days on keto.
21 lbs dropped- from 425.8 to 404.6 (my highest weight was 440.8…so really, 36 lbs. lost total)

I feel great, it’s been easier to get up early and I have noticed some more energy. I have also come to realize that we need to only buy sugar free candy on the weekends because I can’t be trusted with it in the house.

Today, I’m wearing pants that are a smaller size- they are a bit snug but they wouldn’t even button before, so that is a step in the right direction. ALSO, my favorite red button up shirt will not only button now but it will actually wrap around past the buttons!!!

I still feel motivated and amazing! Great food- last night we had 2 Angus burgers (no buns)- I made one with mustard, sugar free pickles and reduced sugar ketchup for that classic American burger feel and then the other I put a couple pieces of bacon, some blue cheese crumbles and a little Worcestershire sauce and they were amazing!!! I got the feel and taste of hamburgers without the carbs.

So far….this entire thing has been positive.

The problem is, the wife’s weight really isn’t moving and that is an issue with all diets/healthy lifestyles…it’s just harder for girls to lose weight, which is probably why they are sexier chubbier…but that’s just my preference. The female body is WAY more complicate then us guys and that really does suck.

Please remember, again, I’m not telling YOU to do what I’m doing because it may not work…the wife is eating the same stuff I am, usually less and not having the same success. You have to test out things and figure out what works for you…I’m just posting what I did and my success, please understand that this isn’t your typical success…there are several factors- guys lose faster, I’m extremely morbidly obese, I made a drastic change overnight- you may not lose any weight at all and you may lose some and stall- just don’t give up. After doing all the research, reading tons and tons of articles and actually doing it myself, I really think this is the best way to go.

Love, Peace and Sharkyness
~~~~~shArky~~~~~

Life Is Better

I can’t stay off the scale and I know that is NOT a good thing…however, I am down another 1 lb so that is awesome, after gaining 3 lbs. I’m not really sure what happened, but I’m back down and I feel great.

There are a few things that I need to stop doing- like weighing myself daily and keep track of weight lost in so many days because it’s not a race- it’s a lifestyle change with a goal in mind and it doesn’t matter if I reach that goal in a year or five years…I just need to reach it. That is so much easier to type than to actually do!

With that said, such a huge turn around is pretty awesome and it even impresses me- I’m down 18 lbs. in 16 days and I feel 100% better! The weight loss will slow but I’m hoping the way I feel doesn’t change.

Here are a few changes – 

1.      Just two weeks ago, I was having trouble walking two laps around my office building; my feet hurt really bad, it was hard to walk sometimes and they would constantly throb- even if I was just setting on the couch, my feet would just kill me. Now, I’ve noticed about 90% less pain and I’m walking 4 laps/3 times per day (about 2.5 miles) and I could walk a few more if I had enough time on breaks/lunch.

2.      My pants are already getting really loose and I have to keep pulling them up- there were getting snuck, guess it’s time to find (or buy) a belt!

3.      My watch is really loose, it keeps sliding around my wrist. It was getting snuck as well, I tried moving up a hole but that was still just a bit too tight but it’s starting to get annoying.

4.      I’m getting up early and doing fasted cardio, were before my wife had to practically push me out of bed to get me to wake up and, even then, I usually feel asleep on the toilet or standing in the shower.

5.      I’m getting to work on time! I’m getting up early, hitting the bike and getting out of the house a little quicker. I’m not doing backflips out of the bed but I am getting up, so that is a huge plus.

6.      I’m overall happier- I have a situation that is causing me a lot of stress but I’m not allowing it to push me towards food, like I have in the past. 99% of my life is beyond awesome but that 1% is an extremely stressful situation and I would use ANY excuse to run to food. If someone looked at me wrong, I would “need to just go get fast food.” We’ve went out to eat twice so far- once was Buffalo Wild Wings and we didn’t get fried pickles and the other was Wendy’s where we got two double stacks with no ketchup and removed the buns. Honestly, I haven’t even felt the need to do that…if I get stressed, I know I can munch down on some bacon or sugar free candy and that seems to be enough.

I honestly think this time is different because there is no cheat meals/days- there is no “trying to allow myself one hit of my addiction”, thinking I can control it. This is just a constant change that I can live with.

I’ve been doing a lot of research and I hear some people saying that keto isn’t healthy and you could temporarily lose our hair but I’m already permanently losing my hair and I’ve been morbidly obese for 99% of my life…so I’m pretty sure this is healthier than that.

I’m not a DR but I know this seems to be working better than anything else I’ve tried in the past and that is good enough for me- I’ll take actual results over opinions any day.

Love, Peace and Sharkyness
~~~~~shArky~~~~~

Keto Hype

The keto lifestyle is amazing; it’s the best way that I’ve found so far to lose weight and not feel like you are torturing yourself, however, it’s not perfect.

There is something that I like to call the “keto hype”- people who are doing keto usually try to hype it way more than it should be- me included. I started it just so I could call myself a Keto Master because it sounds like some cool karate stuff and I lost weight as a side effect.

I’m in my third week of keto and the honeymoon stage has quickly ended- I’ve actually gained 3 lbs. in just a few days. I had dropped 17 lbs. and really got used to seeing a lower number every time I stepped on that scale so I am a bit discouraged but not as bad as I would have been if I had been eating crappy food and killing myself.

When you first start this, you will see a lot of folks telling you not to worry about calories, just focus on the carbs and I’m here to tell you- that is bullshit. I have gone way over on my calories the last 3 days yet my carbs have been perfect and I’ve gained weight…trust me- calories matter!

All of your MACROS matter and you have to find that sweet spot of not too many fats/proteins but enough.

The other huge hype is the low carb food- most of it is great but don’t believe stuff like – “better than potatoes” or “just like real bread”- those are lies.

No amount of butter will make smashed cauliflower better than mashed potatoes. We’ve tried three different breads now and while all three were delicious- none have even come close to actual bread.

When you start cooking keto style, you will quickly notice that calories replaces the carbs. When you get low-fat food, they usually put sugar in place of the fat and that is what happens with calories in low-carb foods.

A lot of keto friendly baking involves almond flour, which is LOADED with calories. 80/20 hamburger is loaded with calories. You start learning that cooking with lean meats like turkey and chicken will cause your fat to be too low and your protein to be too high. You could use “fat bombs” to help even it out but then those are usually “calorie bombs” as well.

My wife made some amazing keto friendly cornbread the other night and while it was seriously delicious, each muffin had 215 calories!!! That is insane!!! We made “cloud bread” which is great but it’s not bread, it’s more like a fluffy pound cake and would be great with some berries/cream or something like that but not so much for sandwiches. Last night, she tried to make a loaf of bread and it was basically the best cornbread you have ever tasted- not too crazy on the calories and very carb friendly…however, the recipes said it tasted just like regular bread- it did not. At least we now have a great low-carb cornbread recipe though!

The foods are basically trial and error- what tastes good, what is good as far as calories and MACROS and just trying things- putting them into MyFitnessPal and just seeing what works.

Last night, she also made cheese shell tacos that could be the greatest thing I’ve ever put into my mouth- honestly better than regular tacos…however, they were calorie bombs! 3 tacos with shell, meat, lettuce, cheese and sour cream were 677 calories! I can go to Taco Bell and get 3 tacos for about 400 calories- the difference is, our tacos were low-carb and low saw dust.

I feel like most people doing keto hype it up way too much and I don’t want to be that guy- the food is great, you feel better than with most diets and it helps with a ton of health issues but it really takes some work – you HAVE to pay attention to every single thing you put in your mouth, I have to read every single label, you have to do research, you have to try to find recipes that taste great but doesn’t add up in a ton of calories. Then you have the asshates on top of all of that- you do your best, change your entire eating process yet they always say you aren’t doing enough or doing something wrong and blah…blah…blah. I’m a member of a keto Facebook club and sometimes, the folks that run it are just assholes.

Being a Keto Master is not easy, after two weeks I thought I had my black belt but it seems that I’ve dropped back down to yellow…or orange…green…aqua…whatever color belt is much lower than black.

Here are a few things that are giving me issues-

1.      Sugar free candy is just as good as regular candy now and that isn’t a good thing! I remember trying sugar free candy as a kid and it being really nasty but, probably thanks to science, it tastes BETTER than sugar filled candy and that is really, really bad. (limit the candy!)

2.      Too many high calorie meals in a row- yesterday, I had some left over Chili Dog Casserole and the Cheese Shell Tacos on the same day and it killed my calories.

3.      Too many diet sodas- it seems I’m using diet soda as my go to if I feel hungry at all, or if we are out and I’m used to buying candy all the time- now I grab a diet soda and those are adding up.

4.      Weighing too much- I’m too focused on that stupid number- I’m feeling great, eating awesome food and adding exercise- I’ve done this enough to know that the scale goes up and down- I just can’t get unattached.

5.      More water- I need to drink more water- I’m at about ½ gallon or less per day and that isn’t enough.

Those are 5 things I’m going to try to do better…I really feel like this is my last chance. I’ve always refused to even consider surgery because it’s lame. (Sorry, if you have had it or feel different) I got myself into this and I need to be able to do it on my own but if this fails, my only other option is death.

Love, Peace and Sharkyness
~~~~~shArky~~~~~

Cheat Day

Not really.

There are no cheat days on keto…you just don’t need it and it does more damage than good. One cheat day…ONE cheat meal, could throw you out of ketosis and ruin all your hard work and then you have to start over and it doesn’t “rev up your metabolism” and, on top of all of that, it kicks that cravings back into high gear and makes it harder to stay on track. The longer you can stay in ketosis and not put certain things into your body, the easier it gets. (some people do carb cycling and I don’t consider that keto…if they do, that is awesome for them…I’m just speaking from MY journey, not anyone else’s.)

We did have a cheat day though and I gained .8 lbs. from it.

Let’s start with the good news, today is the 2 week mark being on keto and I’m down 17 lbs. and I feel great. I’m still motivated, haven’t cheated one time, haven’t screwed up and I don’t feel annoyed, aggravated or angry. I don’t feel like I’m torturing myself. There have been a few things here and there that I wanted to eat. My wife and I were always the folks that tried new stuff when it first came out…we are at Wal-Mart almost daily so we would see all the new stuff. I had been waiting for months and months for Carmel M&M’s and they finally came out!!! I’ve seen them a few times now but I haven’t tried them and probably never will. The new Mountain Dew-S-A came out and, again, I walked right past it.

There are things like Doritos that I’ve started to miss but I’ve worked through it. Candy hasn’t been an issue due to sugar free candy being so awesome.

The bad news is….I did gain .8 lbs from my “cheat days” and that was expected, I expected to gain a ton more but it didn’t happen. Before, a cheat day would turn into a cheat weekend and usually 5-6 lbs and would make it almost impossible to get back on track but that didn’t happen this time.

So…..what is a cheat day on keto?

Well, for about 2 weeks, I kept my carbs to an average of 10-15 per day and about 1400-1500 calories…so, on Saturday and Sunday, I upped it to about 20-22 carbs per day and about 1800-2000 calories. I was still well under the recommended 30 carbs per day to stay in ketosis but basically ate more than I normally would.

Today- it’s back to 1400 calories and 10-15 carbs but since that huge water weight loss has slowed, it’s time to actually add exercise. I never stopped walking about 2.5 miles per day but this morning, I got up at 5:30am and hit the bike for fasted cardio. This afternoon, I’ll get some more cardio and some boxing…I’ll be adding my kettlebells and resistance bands back as well. I want to do that for about 2 weeks and then start adding back weight lifting 3 times a week and then try that routine or awhile- stick with the program, believe in the process and try to focus on making keto my lifestyle.

I really feel like “this time” will be different- I really think keto is the way to go and I’m going to get it my 100% best effort. It truly feels different and feels like something I can live with, it doesn’t feel like as much of a struggle as any other diets/lifestyles I’ve tried. There are a few issues here and there but I’m finding it easier to turn away from them- not allowing myself to cheat or screw up, not even once, is really helping keep me on track.

Carbs overload man….NOT even once!!!

Love, Peace and Sharkyness
~~~~~shArky~~~~~

Apr 26, 2017 - Personal Journey    No Comments

A Day Of Keto

I’m not saying that I’m doing this keto thing perfectly, but based on everything I’ve researched, I think I’m doing it pretty well. (my pee stick also confirms!)

Yesterday was a pretty good day, so I want to break it down just to show what I’m doing and if you see that I’m doing something wrong, let me know in the comments.

My wife makes my coffee and it’s amazing- basically just coffee, heavy whipping cream and some sugar free chocolate syrup stuff. I know that you need to try to stay away from that stuff because your body is still thinking it’s getting sugar and you want to be free of sugar so your body can adjust but you also have to enjoy life so you have to find a good middle.

Some days I also have bacon or eggs for breakfast, but yesterday was just the coffee. The coffee has 200 calories and 20g of fat with about 1g of carb and it’s amazing how it really keeps you full until lunch.

For lunch I had a massive salad with 50/50 blend of spinach and spring mix salad from Simple Truth Organic with some cut up slices of ham, cheddar cheese, cucumber and regular ranch dressing. I ate salad until I was going to puke and it was a little over 500 calories. The MACROs are almost perfect with 9g of carbs, 43g of fat and 25g protein- 7%/74%/19%.

As far as snacks, I had ½ serving of Black Forest Cake Yogurt which is Carbmasters from Kroger for a mid morning snack. I only ate ½ because I honestly wasn’t hungry. I had a can of Vienna sausages when I got home and I had 1 piece of Sugar Free Russell Stovers Peanut Butter Crunch candy.

I need to start limiting myself to one snack, which will keep me in my calorie goal a little bit better. (even though, they tell you not to count calories when you first start keto.)

My wife is beyond amazing and she has been finding new keto friendly recipes and trying them out and so far, I think we have loved them all. Last night, we had Salisbury steak with brown gravy and “Better Than Potatoes” Cheesy Cauliflower.

The Salisbury steaks were basically hamburger patties with some extry stuff thrown in, the brown gravy was just a packet from Kroger- it was a bit high on sodium but that is good with keto.

Now….we’ve tried smashed cauliflower in the past and I’m not a fan and I’m not going to lie to you about stuff- smashed cauliflower is NOT and never will be “better than potatoes”…it’s just not. However, with some cheese and eating it with the steak, it wasn’t bad.

As for drinking, I had 80 ounces of water and 1 diet soda.

I also had my GNC Mega Men Energy and Metabolism daily vitamin, a magnesium pill, iron pill and allergy pill.

As for exercise, I walked three times during the day, 16 times each time for a total of 48 minutes of walking at about a 3mph rate. I also played some basketball with my son for about 30 minutes.

Here are my numbers.

1587 calories (goal is 1400)
776 calories burned
811 net calories
23g carbs
4g fiber
19g net carbs
74g protein
128g fat
10g sugars

MACROS

6% Carbs (5% goal)
75% Fat (75% goal)
19% Protein (20% goal)

At no point during the day was I hungry.

We are finding foods that are delicious, only going out to eat once per week and keeping that keto friendly as well and we are finding keto friendly recipes for stuff that is loaded in carbs. So far, I haven’t had a craving for high carb food and I feel great. I’m already walking better, clothes feel better and I’ve dropped some weight.

This morning, I was down to 411.8 which is 14 lbs gone in 9 days. I will only be weighing once a week starting this Saturday- I’m only weighing daily right now because this is water weight and you also lose big numbers this first couple of weeks and it’s great motivation.

My biggest problem will be once all the water weight is gone and that weight loss number slows down or even stops. I need to remember to believe in the process, stay committed and be patient.

Being able to eat delicious and filling food will help with that because I don’t feel like I’m torturing myself on this new lifestyle…it’s honestly something I could do for the rest of my life and that is a plus. I can be like “why am I eating bacon, amazing food and not losing weight?? I’m eating this amazing stuff and it’s all for nothing.”

Good luck to everyone and if you ever have any questions or just wanna chat- email me at sharky@sharkysworld.com. I may not have all the answers but I can research and try to help find it for you.

Love, Peace and Sharkyness
~~~~~shArky~~~~~