SEPTEMBER 20TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

11/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

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

Sept 20th ....Fasting Blood ketones = 1.3 my target is 1.5 
.....................Today's weigh in:- 81.6 kg

CHRISTCHURCH DAY 10
Sept 22nd....Fasting Blood ketones = 0.9 my target is 1.5  

............

Breakfast:- Keto Coffee

Lunch:- bacon and eggs

Dinner:- Amanda's veggie soup with coconut milk

Snacks:- Almonds, macadamia nuts, Camembert

Drinks:- Water x 0

Flavoured Tea Infusions x 0

Black Coffee x 2
Keto Coffee x 2

Hot Jarrah Chocolate with cream

Calories ? (1150)
Ratio % Carb: % Protein: % Fat. (5% Carb: 20% Protein: 75% Fat)

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

Today's Activity:-  visited our son

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 78/125 km

Today's weigh in:- 81.0 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:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs

SEPTEMBER 23RD

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

11/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

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

Fasting Blood ketones = 0.6  my target is 1.5 

Breakfast:- Keto Coffee

Lunch:- Food

Dinner:- Food

Snacks:- Food

Drinks:- Water x 0

Flavoured Tea Infusions x 0

Black Coffee x 0
Keto Coffee x 0

Other

Calories ? (1150)
Ratio % Carb: % Protein: % Fat. (5% Carb: 20% Protein: 75% Fat)

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

Today's Activity:-

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 78/125 km

Today's weigh in:- 81.2 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:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs

SEPTEMBER 19TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

11/30 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 

Breakfast:- Keto Coffee

Lunch:- Eggs and bacon with cabbage, Piece of cheese.

Dinner:- Beef and cabbage

Snacks:- camembert

Drinks:- Water x 0

Flavoured Tea Infusions x 3

Black Coffee x 2
Keto Coffee x 2

Other

Calories ? (1150)
Ratio 4% Carb: 18% Protein: 78% Fat. (5% Carb: 20% Protein: 75% Fat)

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

Today's Activity:- None but I packed my bag for Christchurch.

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 78/125 km

Today's weigh in:- 80.8 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:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs

SEPTEMBER 18TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

11/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

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

Fasting Blood ketones = 3.2 my target is 1.5        FLAT BATTERY...... Was able to get a reading mid-afternoon and was I surprised!!!

Breakfast:- Keto Coffee

Lunch:- Green Smoothie

Dinner:- Piece  beef out of the casserole, stir-fry cabbage an celery

Snacks:- Peanut choc bomb, camembert, nuts

Drinks:- Water x 0

Flavoured Tea Infusions x 2

Black Coffee x 2
Keto Coffee x 2

Other

Calories 1345 (1150)
Ratio 9% Carb: 19.5% Protein: 71.5% Fat. (5% Carb: 20% Protein: 75% Fat)

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

Today's Activity:- Cross-trainer

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

31 min = 7.5 km

July Total = 78/125 km

Today's weigh in:- ? kg FLAT BATTERIES

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:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs

SEPTEMBER 17TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

10/30 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 

Breakfast:- Keto Coffee

Lunch:- Green Smoothie

Dinner:- Casserole beef, cabbage, celery

Snacks:- Camembert, nuts

Drinks:- Water x 1

Flavoured Tea Infusions x 1

Black Coffee x 2
Keto Coffee x 2

Cappuccino x 1

Calories 1150 (1150)+ Cappuccino
Ratio 7.5% Carb: 19.5% Protein: 73% Fat. (5% Carb: 20% Protein: 75% Fat)

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

Today's Activity:- Rest Day

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 70.5/125 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:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs

SEPTEMBER 16TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

10/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

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

Fasting Blood ketones = 2.1 my target is 1.5 

Breakfast:- Keto Coffee

Lunch:- Green Smoothie using 25gm each spinach, celery, silverbeet........ silverbeet too strong

Dinner:- 2 fried eggs on cabbage

Snacks:- Camembert, Almonds

Drinks:- Water x 0

Flavoured Tea Infusions x 3

Black Coffee x 2
Keto Coffee x 2

Other

Calories 1175 (1150)
Ratio 6.5% Carb: 20% Protein: 73.5% Fat. (5% Carb: 20% Protein: 75% Fat)

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

Today's Activity:- Cross-trainer

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

30 min = 8 km

July Total = 70.5/125 km

Today's weigh in:- 80.9 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:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs

SEPTEMBER 15TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

9/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

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

Fasting Blood ketones = 2.4 my target is 1.5 ........ hurray!!!! now to maintain NK for the next 8 weeks and I believe I will be fully keto adapted

Breakfast:- Keto Coffee

Lunch:- Green Smoothie

Dinner:- Pumpkin soup, Cheese muffin

Snacks:- Camembert, HB  egg

Drinks:- Water x 0

Flavoured Tea Infusions x 3

Black Coffee x 2
Keto Coffee x 2

Other

Calories 1100 (1150)
Ratio 11.5% Carb: 20% Protein: 68.5% Fat. (5% Carb: 20% Protein: 75% Fat)

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

Today's Activity:- Cross-trainer, stretches

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

30 min = 8 km + 1

July Total = 62.5/125 km

Today's weigh in:- 80.8 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:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs

SEPTEMBER 14TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

8/30 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 

Breakfast:- Keto Coffee

Lunch:- Green Smoothie

Dinner:- Mushroom and herb omelette

Snacks:- Peanut choc bomb, Almonds.

Drinks:- Water x 0

Flavoured Tea Infusions x 4

Black Coffee x 2
Keto Coffee x 2

Other

Calories 1150 (1150)
Ratio 6.8% Carb: 17.4% Protein: 75.8% Fat. (5% Carb: 20% Protein: 75% Fat)

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

Today's Activity:- Cross-trainer

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

30 min = 7.5 km

July Total = 53.5/125 km

Today's weigh in:- 81.3 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:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs

SEPTEMBER 13TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

7/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

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

Fasting Blood ketones = 2.2 my target is 1.5 ....... I'm a lot more relaxed now and will gradually get my head around testing less often. Testing has become a bit of a crutch as well as confrmation of whether my experiment is working.

Breakfast:- Keto Coffee .... small change. I have added gelatine to give me a little morning protein.

Lunch:- Green Smoothie

Dinner:- Pumpkin soup and cheese muffin

Snacks:- Peanut choc bomb, 2 macadamia nuts

Drinks:- Water x 0

Flavoured Tea Infusions x 3

Black Coffee x 2
Keto Coffee x 2

Other

Calories 1183 (1400)
Ratio 11% Carb: 17% Protein: 72% Fat. (5% Carb: 20% Protein: 75% Fat)

Pumpkin soup has too many carbs.

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

Today's Activity:- Cross-trainer, strength and stretch..... hope I haven't over done things. I was pleased to note the benefit form nutritional ketosis and having lost half the weight aI needed to lose.

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

30 min = 7 km

July Total = 46/125 km

Today's weigh in:- 81.1 kg........DOWN 0.5 KG SO THAT'S GOOD

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:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs

SEPTEMBER 12TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

6/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

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

Fasting Blood ketones = 0.8 my target is 1.5 .......creeping back up

Breakfast:- Keto Coffee

Lunch:- 2 HB eggs

2nd Lunch:- Celery and blue vein cheese after chiropractor and shopping!

Dinner:- Green Smoothie

Snacks:- Peanut choc bomb

Drinks:- Water x 0

Flavoured Tea Infusions x 2

Black Coffee x 2
Keto Coffee x 2

Other

Calories 1172 (1400)
Ratio 6.4% Carb: 17.8% Protein: 75.8% Fat. (5% Carb: 20% Protein: 75% Fat)

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

Today's Activity:- Cross-trainer 

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

30 min = 7.5 km

July Total = 39/125 km

Today's weigh in:- 81.6 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:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs

SEPTEMBER 11TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

5/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

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

Fasting Blood ketones = 0.6 my target is 1.5 ..... looking better

Breakfast:- Keto coffee

Lunch: Smoothie

Dinner:- Pork and broccoli

Snacks:- Peanut choc bomb, almonds

Drinks:- Water x 0

Flavoured Tea Infusions x 3-4

Black Coffee x 2
Keto Coffee x 2

Other

Calories 1150 (1150)
Ratio 7% Carb: 17.5% Protein: 75.5% Fat. (5% Carb: 20% Protein: 75% Fat)

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

Today's Activity:- Cross-trainer + strength and flexibility

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

30 min = 8 km + 1

July Total = 31.5/125 km

Today's weigh in:- 81.9 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:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.
August:- + 800 gm/ 2 lbs

SEPTEMBER 10TH

20 MONTHS MAINLY WHEAT FREE AND CONTINUING

4/30 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 ...... Can't get much lower Grrr!

Breakfast:- Keto coffee

Lunch: Smoothie

Dinner:- Pork and silverbeet

Snacks:- HB egg, Peanut choc bomb, Almonds

Drinks:- Water x 0

Flavoured Tea Infusions x 3

Black Coffee x 2
Keto Coffee x 2

Other

Calories 1150 (1400)
Ratio 6% Carb: 19% Protein: 75% Fat. (5% Carb: 20% Protein: 75% Fat)

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

Today's Activity:- Cross-trainer 

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

31 min = 8 km

July Total = 22.5/125 km

Today's weigh in:- ? kg ......Flat battery.

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:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.
August:-  + 800 gm/ 2 lbs