JULY 31ST

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

11/14 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Today begins my second 5 day Fat Fast cycling

Fasting Blood ketones = 1.7 my target is 1.5

BP 

Breakfast:- Keto coffee

Lunch: Yoghurt etc. 

Dinner:- Stuffed mushroom, cheddar cheese

Snacks:- HB egg, Pork crackling

Drinks:- Water x 0

Flavoured Tea Infusions x 2

Black Coffee x 2
Coconut Coffee x 2

Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes/no*

July Total = 30.7/70 km

Today's weigh in:- 81 kg .. .NC

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs

JULY 30TH

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

11/14 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Today is day two of two days on higher calories. 1250 with a ratio of 6% carbs: 24% protein: 70% fats.

Fasting Blood ketones = 2.7 my target is 1.5

BP 133/74

Breakfast:- Keto coffee

Lunch: Yoghurt etc. HB egg.

Dinner:- Beef Casserole

Snacks:- HB egg, Slice of freshly made Fat Bread, Camembert. A couple of pieces of crackling.

I feel as though I'm eating a ton of food.

Drinks:- Water x 0

Flavoured Tea Infusions x 4

Black Coffee x 2
Coconut Coffee x 2

Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes/no*

An hour of gardening. Lots of baking

July Total = 30.7/70 km

Today's weigh in:- 81 kg .. .another 200 gm gone . John weighed in at 77.5 kg. Will I ever catch and pass him.

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs

JULY 29TH

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

10/14 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Today is day one of two days on higher calories. 1250 with a ratio of 6% carbs: 24% protein: 70% fats. It took me a while to work out a menu within the parameters and somehow it hasn't been as easy as the Fat Fast days. 

Fasting Blood ketones = 3.2 my target is 1.5.....Time to increase low carb veggies

BP

Breakfast:- Keto coffee

Lunch: Pork meat pattie with lettuce salad and Hb egg. 1 teaspoon balsamic dressing

Dinner:- Fish cooked in a little butter,silverbeet/chard and small pice of carrot. Lemon

Snacks:- HB egg, 30 gm Camembert, stuffed mushroom

Drinks:- Water x 0

Flavoured Tea Infusions x 4

Black Coffee x 2
Keto Coffee x 2

Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes/no*

Gardening for 1.5 hours

July Total = 30.7/70 km

Today's weigh in:- 81.2 kg ...... down another 200 gm for a total of 1.4 kg in 5 days

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs

JULY 28TH

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

8/14 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 1.9 my target is 1.5.... this is into my sweet spot

BP 138/73

Breakfast:- Keto coffee

Lunch: Yoghurt CLO

Dinner:- Omelet, lettuce, tomato, cheese

Snacks:- Chocolate Whip

Drinks:- Water x 0

Flavoured Tea Infusions x 4

Black Coffee x 2
Coconut coffee x 2

Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes/no*

? min = ? km

July Total = 30.7/70 km

Today's weigh in:- 81.4 kg Wow! 600 gm down, I can take that.

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs

JULY 27TH..... KETOGENIC EUPHORIA KICKS IN

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

9/14 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 1.1 my target is 1.5...... getting closer to target

BP 144/74

Breakfast:- Keto coffee

Lunch: Yoghurt

Dinner:- Pork burger on coconut pancake with cheese and lettuce

Snacks:- Chocolate whip.

Drinks:- Water x 0

Flavoured Tea Infusions x 3 or 4

Black Coffee x 2
Coconut Cinnamon Coffee x 2

Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes/no* Me bad, no exercise today. Somehow I caved in. Just tired I suppose, also been a little hungry. Maybe I should have eaten mid-afternoon instead of saving my snack for the evening.

? min = ? km

July Total = 30.7/70 km

Today's weigh in:- 82 kg ....... another 200 gm down for a total of 1 kg in 3 days. Not really excited about this as was expected and I had gained weight over the previous week so this counts more as balancing out as in maintenance.

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs

JULY 26TH

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

9/14 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 0.5 my target is 1.5.... 0.1 better than yesterday
5 pm after a small snack 2.1.... I reckon that's OK

BP 130/74

Breakfast:- Keto coffee

Lunch:- 1/2 flax/coconut muffin with butter

Late afternoon:- the rest of the muffin and chocolate whip

Dinner:- Stuffed mushroom. Clear broth

Drinks:- Water x 0

Flavoured Tea Infusions x 2

Black Coffee x 2
Keto Coffee x 2

Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes*

30.5 min = 7.5 km

July Total = 30.7/70 km

Today's weigh in:- 82.2 kg ...100 gm better than yesterday

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs

JULY 25TH

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

Restart 8/14 POSSIBLE DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 0.4 my target is 1.5

BP 138/74

Breakfast:- Keto coffee

Lunch: FF YOGHURT WITH CLO

Dinner:- STUFFED MUSHROOM

Snacks:- CHEDDAR CHEESE

Drinks:- Water x 0

Flavoured Tea Infusions x 4

Black Coffee x 2
Keto Coffee x 2

Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes*

30 min = 8 km

July Total = 23.2/70 km .... chalk up another great day.

Today's weigh in:- 82.3 kg ..... No  cheating on new scales

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs

JULY 24TH STRUGGLING TO GET INTO NORMALWEIGHT LOSS LIFESTYLE

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

Restart 3/10 POSSIBLE DAYS OF DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

I'm not sure why I am having so much trouble getting back into my normal routines. Whatever the reason I woke up this morning determined to make a difference.

My plan is gradually settling in my head.

First I need to get used to the number on our new scales. I know weight is only one measure of health but to me it is significant and the new scales are about 2 kg heavier than the old ,hard to read ones.

I am still reading the New Atkins book. So far I have determined that what might work for me, and is considered safe is rotating 5 days Fat Fast with 2 days higher calories and more normal balance of macronutrients. I am so tired of struggling to lose anymore weight when I am still so fat.

THE PLAN

24TH - 29TH - FAT FAST as prescribed by Atkins and using the Fat Fast Recipe book by Dana Carpender and Amy Duggan.

39TH-31ST up to 1500 calories with ratio of 65% fat, 35% protein and 5% carbohydrate. This will be modified if I do not stay in nutritional ketosis.

I will repeat this August 1st-5th Fat Fast followed by August 6th-7th 1500 calories as above and so on until we go south on September 21st.

I am willing to modify the plan if it does not seem to work and I do not feel well doing this. I may need to adjust some days to fit in with other appointments such as John's Waikato Hospital appointment.

Activity must be part of the plan so it's back t a minimum of 30 minutes a day on the cross-trainer or similar.

Fasting Blood ketones = 0.2 my target is 1.5

BP 141/80

Breakfast:- COCONUT COFFEE

Lunch: FF YOGHURT WITH CLO

Dinner:- Omelet made with cream. Filled with Parmesan and silverbeet

Snacks:- Chocolate Fat Bomb

Drinks:- Water x 1

Flavoured Tea Infusions x 3

Black Coffee x 2
Coconut Coffee x 2

Other

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes*

30 min = 7.8 km

July Total = 15.2/70 km 

Today's weigh in:- 83 kg

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs

JULY 2ST HOME AGAIN

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

1/31 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 0.2 my target is 1.5 ....... not surprising, back to basics.

BP 131/74 looks good to me

Breakfast:- Jarrah chocolate with cream

Lunch: Food

Dinner:- Food

Snacks:- Food

Drinks:- Water x 0

Flavoured Tea Infusions x 0

Black Coffee x 0

Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes/no*

? min = ? km

July Total = 7.4/150 km 

Today's weigh in:- 83.6 kg new scales

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs

JULY 12TH

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

1/31 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 2.8 my target is 1.5

BP 128/73

Breakfast:- Keto coffee

Lunch: Frittata, camembert, olives, cherry tomato, almonds

Dinner:- Hamburger pattie, half pork steak, broccoli, courgette, butter

Snacks:- Camembert, 80% chocolate

Drinks:- Water x 0

Flavoured Tea Infusions x 4

Black Coffee x 2
Coconut coffee x 2

Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes/no*

? min = ? km

July Total = 7.4/150 km 

Today's weigh in:- 80.5 kg

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs

JULY 11TH

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

1/31 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

5.30 PM After a day our in Waihi at a photo workshop

Fasting Blood ketones = 2.3 my target is 1.5

BP 135/71

Breakfast:- Keto coffee

Lunch: Frittata, boiled egg, black coffee

Dinner:- Frittata, egg salad, fat bread and butter.

Snacks:- Almonds. Fat Bomb

Drinks:- Water x 0

Flavoured Tea Infusions x 0

Black Coffee x 3
Coconut coffee x 2

Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes/no*

? min = ? km

July Total = 7.4/150 km 

Today's weigh in:- 80.5 kg

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs

JULY 10TH

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

1/31 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Changed to afternoon tests.... 3 pm

Fasting Blood ketones = 1.6 my target is 1.5

BP 116/74

Breakfast:- Keto coffee

Lunch: Fat fast yoghurt

Dinner:- hamburger sans bun with salad

Snacks:- Fat Bomb

Drinks:- Water x 0

Flavoured Tea Infusions x 0

Black Coffee x 2
Coconut coffee x 2

Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes/no*

? min = ? km

July Total = 7.4/150 km 

Today's weigh in:- 80.5 kg

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs

JULY 9TH

18 MONTHS MAINLY WHEAT FREE AND CONTINUING

1/31 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

I forgot to do this until after 4 pm. Quiet day of reading, some gardening and only had Coffee with coconut oil and coconut milk so far in my tummy.

Fasting Blood ketones = 2.3 my target is 1.5

BP 131/78

Breakfast:- Keto coffee

Lunch: None

Dinner:- Yoghurt, berries, CLO, cream

Snacks:- ? cannot remember

Drinks:- Water x 0

Flavoured Tea Infusions x 0

Black Coffee x 2
Coconut coffee x 2

Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes/no*

Exercise:- Walk or Cross-trainer *yes/no*

? min = ? km

July Total = 7.4/150 km 

Today's weigh in:- ? kg

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  kg/lbs