I'm starting a low carb diet today.

[Tobin S.]

Last edited Tue Jan 16, 2018, 11:47 AM - Edit history (7)

My wife went to the grocery store today and when she got home she said, "If you're going to start eating real food, we're going to need to increase our food budget." She wasn't trying to be funny, but it struck me as so.

Anyway, I might use this as my weigh-in thread every week. Wish me strong will. I'm starting out at 305.2.



1/15/18

Edit to add a before pic. Here I am at my heaviest- about 360 pounds. I lost about 80 pounds just by cutting calories and I quit doing that about a year ago, and got down to about 280. I then put on about 25 pounds in the past year before starting this low carb deal. So I started out at the 305.2 about 5 days ago. I'm already seeing improvement. I will post regular weigh-ins probably on a weekly basis or somewhere thereabouts. I want to get down to about 200 pounds.





1/16/18

Edit to add my main reason for losing weight. It has to do with my livelihood. The potential of having to go on medication or change my career as a result of my weight which directly impacts my health is what is driving me.

New standards are out for the classification of high blood pressure. They are listed below. This has a direct impact on my life and my livelihood.

Blood pressure categories in the new guideline are:

Normal: Less than 120/80 mm Hg;
Elevated: Systolic between 120-129 and diastolic less than 80;
Stage 1: Systolic between 130-139 or diastolic between 80-89;
Stage 2: Systolic at least 140 or diastolic at least 90 mm Hg;
Hypertensive crisis: Systolic over 180 and/or diastolic over 120, with patients needing prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage.

http://www.acc.org/latest-in-cardiology/articles/2017/11/08/11/47/mon-5pm-bp-guideline-aha-2017

I have to pass a Department of Transportation (DOT) physical every year to be medically certified to do my job as a commercial truck driver. I don't know how these new guidelines are going to affect the procedure yet, but under them I'm considered to have stage 1 hypertension. Under the current rules for the DOT physical, you will fail with a blood pressure reading of 140/90 and will be required to take medication or somehow otherwise lower your blood pressure to pass the physical. If the DOT is consistent in their application of the new guidelines, a reading of over 130/80 would fail a driver. My blood pressure is typically a little higher than that. A typical reading for me is 133/80, under the current threshold, but just over the new one.

[Borchkins]

1. If you've never done it before,

be prepared to feel like s*** for a few days. Then you find your cravings have gone and the weight will fall off. It is hard to sustain long-term, but it works. Use the keto sticks, when you're peeing purple, it is extra incentive!!

[Tobin S.]

7. I've heard about the low carb "flu."

How you might feel like hell for a few days. I'm prepared.

[emulatorloo]

2. The first 4 or 5 days without grain carbs are hellish. Cravings and irritability. After that

you don’t even miss them.

You’ll notice in a while that you have more mental clarity and are feeling better physically.

Doesn’t have to be a super expensive. Some stores have reasonable prices on fruits and vegetables.

[hlthe2b]

6. Yup... It is amazing what happens when you break,even for a single meal and

eat significant carbs--even healthy ones. I'm still trying to get back to "normal" after a hearty soup served with a big piece of crusty European-type bread last week (it was luscious, though--LOL)

I don't go Atkins-induction low, though, but try to keep more within 70 net grams of unprocessed carbs.

[Ferrets are Cool]

3. It always cost more to eat "right"

That is why in many cases that poor people in America are overweight. JMO, no facts to back this up.

[Yavin4]

20. This

Bad food is not only cheaper but readily available 24/7.

[CaliforniaPeggy]

4. Good luck, my dear Tobin!

[Ferrets are Cool]

5. I've done the low carb diet.

I lost some weight on it. WHEN you stop doing it, the likelihood of you gaining 10 more lbs than you have now are pretty high.
Have you looked into the 5-2 diet. I am on it now and am having good success with it.

[GreenEyedLefty]

47. I'm doing daily intermittent fasting.

16:8 (16 fast, 8 eat) with a 24 hour fast from dinner Saturday until dinner Sunday. I just started, so still going through the adaptation phase.

A good book is The Obesity Code by Dr. Jason Fung. It delves into the science behind fasting which is most effective when combined with a lower carb, higher fat, moderate protein diet.

[Tobin S.]

48. Dr. Fung is a good resource.

He has videos up on https://www.dietdoctor.com/

That's the site that got me interested in this. It has a lot of information on the very low carb (keto) diet and intermittent fasting. I've followed their advice for a week now. I eat less than 20 carbs a day and do the 16:8 fast daily. I eat two meals a day. I lost over ten pounds the first week.

[Ferrets are Cool]

49. Good luck. I hope you can maintain it.

I am doing good on the 5/2 and will stick to it.
What I have found is that my appetite has diminished, which is a benefit I was not expecting.

[GreenEyedLefty]

50. That's good to know about your appetite. That is what I am expecting will happen.

Sunday is a great day to fast because I tend to sleep late on Sundays, there is plenty to do to keep busy and I like to cook a nice dinner.

The food part is easy, it's just a matter of staying out of the processed stuff.

[lunatica]

78. Ive been on the fast-5 and doing very well on it

Fasting for 19 hours and eating over the remaining 5 hours. It’s slow because the weight loss is a slow 1 lb a week, but it’s steady. I have very little trouble staying on the diet and will probably do it the rest of my life. Falling off a day or two is no big deal because you just go back to it.

I like this ‘diet’ because there are no restrictions on the food I can eat. And since I still lose lbs then I’m fine with the diet.

Does it work the same way if the fasting time is less? If it does then I change it so the fasting time is less.

[a kennedy]

65. I did the 5 - 2 diet for about 2 years and did lose weight, got lazy around the holidays and have

gained what I lost and more. Gotta do something, Spring is coming and I can't even get into my "winter fat" clothes. May-be get back to the 5 - 2 way, cause I know it does work.

[Ferrets are Cool]

66. My first lab work/Dr visit since starting 5/2

the week before Christmas. My Dr was amazed at my lab number. Everything was better than it has been in 5 years. Some of the number MUCH better. As a bonus, my weight was down 10 lbs. Needless to say, he approved of what I was doing.
All this with very little exercise....yes, I know I should do more.

[safeinOhio]

8. Pork Rinds....yum.

Shoot for less than 40 grams of carbs/day.

[Cirque du So-What]

9. I ate those...

until I got one with a big, stiff boar bristle embedded in it. Kinda put me off pork rinds.

[left-of-center2012]

10. I do low carb for diabetes

Found a 'new' snack food ... fresh tomatoes.
I slice them and add a little salt.

Also, some canned foods aren't too bad on carbs.
Three I use are chili, hash, stew.

I also am liking cottage cheese, and have found some that includes pineapple.

A friend snacks on 'roll ups' made from a slice of deli roast beef, a slice of cheese, and lettuce
with mayo or mustard.

Best of luck to you.

[RandomAccess]

25. Good tips! Thanks!

I like the little Buddig packages of thinly sliced meats. If someone can eat dairy, they'd be great spread with cream cheese and rolled up. Or just regular cheese would work.

Pork rinds aren't a bad snack, and they're fabulous crushed and used for "breading."

And Louise Hendon has a GREAT mailing list to be on -- some good tips plus lots and lots of recipes https://ketosummit.com/keto-mug-cake-recipes/

[Mosby]

27. good culture cottage cheese?

I love the blueberry, it's probably my favorite snack. Yogurt is OK but it doesn't fill me up like cottage cheese.

[left-of-center2012]

29. I've never seen blueberry cottage cheese

Do you mix your own?

[Mosby]

30. no, its a brand I buy

They put fruit on the bottom, strawberry, pineapple, blueberry etc. It's pretty awesome.

https://www.goodculture.com/products/

Scroll down a bit, it's not the Chia one. It has lots of real blueberrys not just some syrupy stuff.

[left-of-center2012]

31. Well ...

The site says Walmart carries it, so I'll check next time I shop, as that's where I do my bi-monthly grocery shopping.
I'll need do price comparison too as I'm on Social Security.
Thanks

[womanofthehills]

104. I love Good Culture cottage cheese - the olive one is also good

the only place I can get it is at a natural foods organic store.

[Mosby]

105. I can get it at target, believe it or not. nt

[left-of-center2012]

11. Diet soda (no carbs) for between meals

I buy it by the case of 12 cans at Walmart for about $4
or 33¢ a can.

[woodsprite]

16. Seltzer water is good too! I put flavored stevia drops in it. n/t

[left-of-center2012]

17. I tried stevia on my oatmeal

Went back to generic Sweet & Low.

[woodsprite]

19. I do use Sweet and Low if I have iced tea because it disolves so well.

Some of the stevia has an aftertaste. I think the SweetLeaf brand drops have the least aftertaste. My nutritionist tried to get me to give up sweet and low, splenda, and equal since they're not "natural". The SweetLeaf doesn't spike my blood sugars, and neither does sweet and low. Splenda and equal both do. Weird!

[pangaia]

101. Diet soda is worse than regular soda.

Plus aspartame.

Stay away... far far away..

[left-of-center2012]

102. I like it and use it

[blogslut]

12. Pro Tip

Ground turkey is hella cheap. But it can have more fat and cholesterol than beef so check the label.

[PoiBoy]

13. Good luck to you...

Stay strong..!

[woodsprite]

14. Best of luck on your LC journey!

Yeah, I have to get back in the saddle again too. Over the past 6 months, bad carbs drifted back into my diet and I cut back on the exercise. The result: 18 pounds found their way back. I'm doing it for my BP and A1C readings, and right now, I'm sure they're not as good as they were 6 months ago. I'm only on metformin 500mg 2x day and Lisinopril 20mg 1x day, and I'd really like to either stay at that level or be able to get off them eventually.

I know what you're wife means about the cost. Although, I think that the cost did seem to even out. The first grocery order when you're stocking up is an eye opener. We'd have a larger than normal grocery bill when I bought the protein products or "special" stuff like stevia, erythritol, almond flour, coconut flour, flax seed, chia seeds. But I only needed to buy the special items about 1x month, so the other times, the grocery bill was running about $50 cheaper than a normal order.

Sending you all the best thoughts and luck!

[procon]

15. My brother just started a low carb diet and it was hard to reduce the carbs.

He's trying to convince me to do it too. He says to make the carbs count, no premade stuff. The less processed and refined a carb is, the better. He's going for lots of high fiber foods that are nutrient dense to supply vitamins, minerals and protein, and they are filling and take longer to digest so you don't feel hungry.

Look at whole-grain breads and cereals made with bran, quinoa, steel cut oats, buckwheat groats, nuts and seeds. Sweet potatoes, legumes, brown and wild rice, dried beans, peas and legumes. Plenty of fresh vegetables like cabbage and squash, I told him to sub spaghetti squash for pasta with homemade marinara sauce.

Good luck!

[cyclonefence]

18. Watch out for hydration

I don't understand it, but somehow carbs help you retain water, so with a low-carb diet you're at risk of becoming dehydrated. Actually, you'll probably feel thirstier than usual while you're doing this.

As others have said, it's hard to maintain this diet over time, but if you stick to it you'll lose a lot of weight fast. I would recommend that you begin looking at a balanced, low-calorie diet to transition to when you just can't stand low-carb any more--a diet you can stick with for the rest of your life. Maybe thinking about the bread you'll eat some time in the future will help you avoid bread now!

Good luck to you--I hope you lose lots.

[handmade34]

21. keep strong!

my partner has lost approx. 30 lbs in the last few months eating low carb... once you get used to it there shouldn't be extra cost and I promise, you will feel better in a few days

we are working on 20-30 carbs a day and have been pretty successful... eggs and sliced tomatoes for breakfast (sausage once in awhile for a treat)

lots of salads (with olive oil, vinegar and good veggies on sale) and frozen vegetables for dinner

meat we can get on sale (he doesn't eat much meat and I don't eat any so I do tofu)

we bought a freezer just so we could stock up on items for sale and keep lots of healthy food on hand so we don't succumb to irrational food cravings

we drink water, tea and coffee... no juice, no soda!, no artificial sweeteners (we use the sugar alcohol- xylitol to sweeten coffee)

we found a great place for extremely low carb bread... but it is very expensive
https://thinslimfoods.com

so we found Nature's Own 2X Fiber and Wheat & Protein... both only 7gm net carbs
http://www.naturesownbread.com/nutritious/double-fiber-wheat

low carb is excellent, especially if you are prediabetic... (my partner is diabetic and has been able to keep his BSL normal with just diet)

[d_r]

22. Hang in there

The first bit will be rough but you'll get used to it.

[PennyK]

23. Low carb is great!

I have to confess that I've cheated a LOT since my cancer treatment, but I've lived most of my life on it. You can find ways to make almost anything you can think of without the crap.

[Iwasthere]

24. I am a big fan of low carb and I have an amazing addition

Go to healthywage.com and check it out. It's real and works. You can bet against your self with your weight loss. I did it. You choose how long and how much. I put in $130 A month for 6 months, lost 41 pounds (165 now), I got a check in the mail for $1445.00!!!! My wife woulda killed me if I lost the wager, but sure is happy now. What better incentive, win money!! But I did it for my health. I have been on every program that exists,this one did it for real, and I'm keeping it off. Tons of people root you on too. Incedently I dont get a penny or anything for promoting it.

[kysrsoze]

26. Think of carbs/sugars as low-grade poisons - they are, hence Type 2 diabetes. Some tips...

So my wife and i constantly try to each more vegetables (think creative substitution - spaghetti squash or zoodles to replace pasta, bowl instead of burrito, carrot sticks and ranch instead of tortilla chips, etc.), reasonable red meats, lots of chicken and fish and "good" carbs, like beans, rice, etc. It's the processed sugars which are the worst for you. Basically, if you can avoid or minimize sweets, lots of bread, fried foods, booze, etc., and make a habit of it, you're going to be immensely better off. We make a lot of foods from the following sites:

https://damndelicious.net/
http://www.simplyrecipes.com/

We're also looking into an air fryer to have guilty foods without really paying for them. Apparently they work very well.

To top it all off, if you're looking to lose weight and maintain it, YOU MUST EXERCISE REGULARLY. It's unavoidable. Your body's natural reaction to a large cut in calories is to slow its metabolism. Plus, exercise is the only scientifically proven way to in any way reverse the aging process.

You may pay more now, but it's less time at the doctor or hospital.

[quakerboy]

57. Rice is not a good carb

Rice spikes blood sugar worse than icecream for many of us. A bowl of rice has about the same effect as a can of soda, for me personally. And switching to brown rice does not make any difference on that front. Wild rice may be better, but I still think its a huge stretch to call it a good carb, much less to recommend it to someone trying to go low carb.

[crazycatlady]

28. You;ll eventually find hte diet that works for you

I know I tried low carb and it failed for me because I quickly learned I get dizzy and lightheaded ('see stars') if my body does ntot get starch.

[rurallib]

32. when you figure in the money you save from not eating out

you will see savings you never imagined.

BTW - if you live near a Costco they have fabulous fruits and veggies and pretty lean meats.

[Tobin S.]

33. THANK YOU ALL FOR THE IDEAS AND WORDS OF ENCOURAGEMENT!

I clocked in at 1255 calories today. That's a bit lower than where I need to be, but I'm just coming off a cold and my appetite hasn't quite returned yet. I work an odd shift: 4pm to 4am three days a week and 4pm to 2am two days a week. Sometimes I work 6 days a week. Then I have an hour commute one way to and from work. I just ate breakfast after my shift: a three egg mushroom and cheese omelet and two links of chicken sausage- about 500 calories.

I'm a trucker and trucking has either saved or extended my life in numerous ways. I have that gene that makes me get addicted to bad stuff. When I got into trucking when I was 24 I had to give up illicit drugs due to the extremely stringent drug policies affecting truck drivers. You can't be a user and be a truck driver now days unless you know of a way to circumvent all of the drug tests. For my current job I was hit with 4 random drug tests the first four months I worked here.

When the guidelines used for DOT physical exams of drivers started to get more stringent, I started to change my ways again. I quit smoking over 5 years ago and quit drinking 1.5 years ago. About three weeks ago I gave up diet soda in anticipation of going on this diet because I had heard that artificial sweeteners can make you crave real sweets. I was a 4 liter a day Diet Coke guy.

I used to be a gambling addict. I gave that up when I met my wife over 7 years ago. I had to start spending my extra cash on my sweetie.

And now for the last addiction standing: sugar. I've heard of research that suggest that sugar acts like a drug in the brain. It triggers reward centers that release dopamine giving you that feeling of well being whenever you consume something sweet or rich in carbs. I've got this one bad. Before I started this diet, probably about 1000 calories a day in my diet came from foods high in sugar. That doesn't count all the other carbs I was eating like potato chips and bread.

I'm feeling really good after my first day.

[PennyK]

35. Forget calories. Count carbs

At least for the first two weeks.
You (and my doctor weigh-in) have inspired me to get back on the wagon, starting Monday. I need Chinese or pizza and ice cream one more time.

[Tobin S.]

36. I'm counting both. Trying to keep it to 1700 calories and no more than 20 carbs a day.

My last hoorah was a Little Debbie's honey bun and a Little Debbie's double stacker oatmeal cream pie- 970 calories and 139 carbs in the space of three minutes.

[BlueSpot]

37. I've counted calories in vs calories out for about 9 months now

I maintained a 1,000 calorie per day deficit through diet and exercise and I've lost more than 55 lbs. You are not going to convince me I am going about it in the wrong way. When I get done (another 5 lbs or so to return to my college weight), all I need to do is exercise less and eat more to maintain. I think I can handle that.

The first few weeks were brutal. I just wanted to curl up in a fetal position and cry. Then, I think my body finally learned I wasn't paying attention to (or at least not responding to) the hunger pangs. They seemed to lessen. Perhaps I just got used to feeling hungry. Whatever the case, I got OK with it. The hunger pangs cropped up a couple more times over the course of the diet but I was able to recognize it for what it was and they (eventually) went away again. There were a few plateaus too. Those suck, but all you can do is keep on keeping on.

Meanwhile, I have totally changed my eating habits and I think that is probably the key thing. More lentils is pretty different from more cheeseburgers and I can make lentils taste really good!

The other key, IMO, is that I really wanted to make the change. It wasn't my doctor telling me I was overweight or something like that. He'd been doing that for years and I just ignored him as I added pounds. I don't know about everyone else but, when it's my call, I am highly motivated to make it work. I quit smoking a few years ago after nearly four decades because I decided I wanted to. Perhaps this is something weird about me. I can be stubborn as hell.

[Tobin S.]

34. I have discovered the secret to eating vegetables I don't like.

Hot Sauce! It turns out that hot sauce might also help boost your metabolism.

https://www.livestrong.com/article/410870-does-hot-sauce-speed-up-your-metabolism/

"There's some evidence that capsaicin -- the "hot" chemical in hot sauce -- can boost your metabolism, according to a literature review published in Chemical Senses in 2012. The review notes that several studies have linked capsaicin to a temporary increase in body temperature -- which boosts your calorie burn, because your body has to expend energy lowering your temperature back down to normal. Several studies outlined in the review also link capsaicin to greater fat oxidation -- which means it helps boost fat burning."

[becca da bakkah]

38. A Few Tips And Words of Advice....

.....I'm not a doctor, nutritionist or dietitian, but I've been doing a ketogenic diet for a number of years and I've helped overweight & diabetic friends get back on track. First off, counting both calories and carbs is just self-defeating.

Stick to counting net carbs....forget calories. Keto is about 75% fat, 5% carbs and 20% protein. Fat is your friend on this diet. You'll soon go over your calorie limit if you include that in your count. Then you'll starve yourself, and want to stuff your face with junk.


FYI, net carbs are carbs less fiber. So, for example, if you're eating something, let's say peanut butter; natural, no sugar, carbs are 6 grams per serving with 2 grams fiber. So net carbs would be 4 per serving.

Shun the "fat is dangerous" nay sayers. It's not fat that's the problem, it's SUGAR. Fat helps sustain you longer, so you don't get hungry, and it helps you avoid blood sugar crashes. And no, it won't jack up your cholesterol. Eating fat does not make you fat.

Look up fat bombs recipes, and start making those. (very easy) Carry them with you on the road. A quick pop of those when you're craving something sweet can save your diet.

I'd also like to recommend a ketogenic cookbook that is well written, informative and every recipe is delicious. I don't get any compensation or kick-back for this, just something I've found works for me. It's called "Everyday Ketogenic Kitchen" by Carolyn Ketchum. Available on Amazon. She also writes a wonderful food blog called alldayidreamaboutfood.com Look it up.

As for the food, yes it can be pricey. But ordering online; Amazon & Vitacost in particular, are much cheaper than buying locally. CostCo is also a good source, but sometimes their selections are limited. And remember, as you buy less junk, your grocery bill will go down. Then you can replace it with good, healthy REAL food. Win/Win.

Also bear in mind this is not a NO carb diet, it's low carb. You will still eat healthy carbs, mostly from vegetables.

Good luck in your journey. And not everyone experiences the keto flu. I haven't, my son and friend didn't. Stick with it, the rewards will be worth it. This isn't a diet, but a way of eating you can maintain for the rest of your life.

[Tobin S.]

39. I'm progressing well after 5 days. My clothes are already a little looser.

Here is an excellent resource. It's free or you can pay for a membership to get more features. The first month of the membership is free and it gives you full access. You can cancel at any time.

https://www.dietdoctor.com/

[elleng]

42. Good to hear, Tobin,

and love the pic!

[The Velveteen Ocelot]

40. I did Atkins some years ago and it did work.

But eventually I got so sick of meat that I fell off it and gained the weight back. To this day the only meat I still really like is bacon.

[Tobin S.]

41. You can do low carb vegetarian.

I haven't looked into it, but it is possible to go that route.

[The Velveteen Ocelot]

43. That would probably mean subsisting on nuts and tofu.

I don't think I can do that. I'm thinking of trying to go low carb again and just eating bacon. One of the drawbacks of Atkins and similar diets is that they become monotonous - that's one theory about why they work, at least at first. You just eat less food altogether because you're so tired of the food you are allowed to eat.

[Tobin S.]

44. There are 500 low carb recipes on dietdoctor.com

There is a lot of variety on the diet if you look into it. I started on it 5 days ago and I've only had the same meal once. Of course, you need time to cook and prepare food if you want variety. That's a problem for a lot of people. My wife stays at home so we avoid that. She does all the cooking.

There is no universal diet that works for everyone. This one works for a lot of people, though, and it is working for me.

[MissMillie]

45. spaghetti squash and cauliflower rice

but honestly I don't have a lot of faith in any diet that isn't balanced.

Maybe one meal a day that contains some whole grains. Veggies (so long as they're not completely covered in butter) are always good for you (and your colon), and lean protein.

Don't be afraid of snacks. A handful of nuts (JUST a handful), or a wedge of cheese. Sometimes taking the edge off is all you need.

Oh, and stay hydrated.

[zanana1]

68. I thought green veggies were OK on this diet. nt

[Tobin S.]

46. Week 1 Weigh-in: 294.6. Down 10.6 pounds or about 4.8 kilograms.

That's a lot of weight for one week. It's probably mostly water, but not all of it is. I'm already having an easier time bending over to tie my shoes and my clothes are looser.

That kind of weight loss is probably not going to happen every week, but to my knowledge that's the most weight I've ever lost in a week. It is very cool to break through that 300 pound barrier in the first week.

[Freethinker65]

52. Congrats!

[elleng]

54. GOOD WORK, Tobin!

[Freethinker65]

51. As others have said, low carb is not NO carb

Eat good carbs, try to avoid starchy carbs, added sugar, and grains. I found protein and increased fat actually had me eating less and feeling less hungry. Try to eat less processed stuff if you can, and consider going for full fat items vs. “reduced fat” versions if the option is available.

[MLAA]

53. All I eat are carbs.

I’ve eaten nothing but plants for years. Eating a whole food plant based diet going easy on salt, sugar and oil is the healthiest I’ve found for preventing (or repairing) heart disease, and avoiding blood pressure meds and type 2 diabetes. Less instances of cancer and other diseases.

Lots of pro sports folks have realized this recently and these are guys who make a living with their bodies (just google vegan and pro sports and you’ll find football players, weight lifters, basketball players and more).

These are just some of the health benefits. Not to mention the benefits to the planet and of course the animals.

For the health concerned, I would recommend reading:

Prevent and Reverse Heart Disease. The Revolutionary, scientifically Proven, Nutrition-Based Cure by Caldwell B. Esselstyn, Jr., MD Overview The New York Times bestselling guide.

[Tobin S.]

55. I respect those who don't eat meat for ethical reasons.

I've gone about two years without eating beef due to the effect on the environment of industrial cattle farming.

But there is a lot of good science backing up low carb as well. It turns out that it's not really unhealthy. Also, you can do low carb vegetarian. Probably not low carb vegan, but I haven't looked into that. It might be possible.

[MLAA]

56. Here is a free website for you

As you continue to work on your health, here is an informative website. They put out super short videos each day that come to your email if you want (for free). Their videos are all based on independent studies and they show you the studies in an easy to absorb way. Check out their website and watch a couple 2 or 3 min videos to see what you think. They also put out a book recently called How Not to Die.

If you ever want to discuss this topic in more depth, please direct message me 🙂
Good luck!

[Tobin S.]

58. This is going to sound a little gross, but it's important.

I've had irritable bowel syndrome for about 15 years. It has started to work itself out on this low carb diet. I guess I could have had a gluten sensitivity. The last four days I've been regular and normal. I used to have a lot of gas and bloating. That's gone.

[Tobin S.]

59. In other news, my wife says that the ten pounds I lost the first week all came from my ass.

She's kind of disappointed. She was fond of my big ass, I guess. Oh, well. Now she'll have to start paying more attention to my charming personality and stellar character.

[Tobin S.]

60. Week 2 Weigh-in: 292.6. Down 2 lbs. or 0.9 kgs for the week. Down 12.6 lbs.or about 5.7 kgs total.

Last edited Wed Jan 31, 2018, 02:29 PM - Edit history (1)

That's a more realistic weight loss for a week and it's probably still on the optimistic side. I've heard from an expert that you can expect a 1 to 2 pound weekly loss going the very low carb route. I heard of one guy who experienced 4 pound losses weekly for the first 6 months and lost over 100 pounds in that time. As much as I'd like that to happen, the guy was much bigger than me starting out and even at that his loss in that short time frame is still unusual. But if I could do that, then in 6 months I'd be done!

Here's a tip I've learned in the past week. All meat is supposed to be zero carbs, but if you buy some processed meats like lunch meat or honey cured hams it can contain carbs. We had a couple of ham steaks in the fridge that we were going to have for dinner that we'd had for a bit. I happened to check the label (probably looking at calories) and saw that one steak had 14 carbs. The ham steaks were cured in honey. When you are on an ultra low crab diet of less than 20 carbs a day, you don't want to get any carbs at all from meat. Another example is bratwurst. We have some bratwurst links and they have 3 carbs each. You want to be able to get all of your carbs from other sources, like vegetables and nuts. It allows you to eat as much of that kind of stuff as you can and it creates variety in the diet.

[Tobin S.]

61. Week 3 Weigh-in: 289.8 lbs. Down 2.8 lbs. for the week and 15.4 lbs. total.

I'm starting to notice a change in my body composition- smaller waist and less fat around my upper arms. My face is also thinner, and, of course, my back side as noted by my wife the other week. I've got room now in some pants that were getting too small for me.

[Tobin S.]

62. Week 4 Weigh-in: 288.8. Down 1 pound for the week and 16.4 total.

Not as big a loss this week, but my waist feels and appears smaller.

[Tobin S.]

63. Week 5 Weigh-in: 283.4. Down 5.4 pounds for the week and 21.8 total.

[Tobin S.]

64. Week 6 Weigh-in: 282.8. Down 0.6 pounds for the week and 22.4 total.

A small loss this week, but any loss is progress. I'm not entirely sure what happened other than I ate out twice last week, and although each meal was within my carb allowance for the day, they were bigger meals than I usually eat. One time we were invited and our meals were paid for by someone else. The other time was in celebration for a friend. Hard to sit out times like that.

Onward to next week. I'll try to be stricter with myself.

[TexasBushwhacker]

67. Are you exercising?

Muscle is heavier than fat, so you can lose fat and gain muscle and the number on the scale won't budge.

BTW, have you heard of Healthy Wage?

https://www.healthywage.com

[Tobin S.]

69. No, research is suggesting that exercise is overrated for weight loss unless you live in the gym.

Not overrated for health, just weight loss. And I'm not really worried about it at this point. One week isn't exactly a plateau.

[Tobin S.]

70. Week 7 Weigh-in: 280.8. Down 2 pounds for the week and 24.4 total.

[Tobin S.]

71. Week 8 Weigh-in: 276.2. Down 4.6 for the week and 29.0 total.

I have some pants that have been too small for me for a long time. I was able to fit in to them today. That's great news for my wallet as well as my progress. I won't have to buy any new clothes for a little while longer.

[Upthevibe]

72. That's awesome!

I'm trying the lower calorie route. I would be thrilled to lose 25 lbs. I'm not into exercising either but have tried to commit to walking more...PLEASE keep us posted. Good for you!

[Tobin S.]

73. Thank you! n/t

[Tobin S.]

74. Week 9 Weigh-in: 274.8. Down 1.4 pounds for the week and 30.4 total.

[Upthevibe]

75. 30.4 pounds is great!

Good goin'....

[FreepFryer]

76. AWESOME JOB! KEEP UP THE GR8 WORK! I go strict low-carb whenever I'm above my desired weight...

...and I always get back to the goal within a few weeks tops.

Truth is, it's not at all a hard diet!

Rock on, and enjoy !!!!

[LuckyCharms]

77. Keep it up, you're doing great! n/t

[Tobin S.]

79. Week 10 Weigh-in: 274.0. Down 0.8 for the week and 31.2 total.

Not a big loss this week, but it's progress. The last time I posted a loss that low I had a big loss the next week. Hopefully, that will happen again.

[irisblue]

80. Good on you Tobin

[Upthevibe]

81. Keep it up!

Good for you....

[DFW]

82. I wish I had your discipline

I'm on the road a lot--something you can probably relate to--and can't always grab something "healthy."

My blood pressure is typically low, normally 115/70, but it spikes up fast if I exert myself or eat something, and I am slightly hypoglycemic, so I can't just starve myself without consequences. I would like to get back down to 200 as well, but can't even seem to manage that from 220. It is both a blessing and a curse to be married to a master chef, especially one who can eat whatever she wants and not gain an ounce.

[Tobin S.]

83. Thanks, DFW.

The discipline comes a lot easier when your job is on the line.

[DFW]

85. I hear you there

I can imagine that is one rather powerful incentive!

[Tobin S.]

84. Week 11 Weigh-in: 270.4. Down 3.6 pounds for the week and 34.8 total.

[Tobin S.]

86. Week 12 Weigh-in: 269. Down 1.4 for the week and 36.2 total.

[rurallib]

87. great job Tobin!

[hibbing]

88. Good job

I could never stop my carbs. I need to get my lazy ass exercising again.


Peace

[Tobin S.]

89. Week 13 Weigh-in: 267.4. Down 1.6 for the week and 37.8 total.

[Tobin S.]

90. Week 14 Weigh-in: 266.0. Down 1.4 for the week and 39.2 total.

[bluestarone]

91. I'm impressed!!

Great job! My son-in-law is just starting the same diet. We will somewhat diet with him. He has health issues and it's a must for him!! Your doing a hell of a job!! Enjoy your results!

[Tobin S.]

92. Thanks! n/t

[Yavin4]

93. Don't forget moderate daily exercise

I've put on weight, and then I bought a fit bit. My diet is crap, but tracking my daily calorie burns has helped tremendously. I haven't gained any weight in a year now. I haven't lost much either, but that's because of my diet. You'd be surprised at how few calories you burn over the course of a day without exercising.

[Tobin S.]

94. Week 15 Weigh-in: 264.2. Down 1.8 for the week and 41.0 total.

[irisblue]

95. 👏👏👏👏👏

[Tobin S.]

96. Week 16 Wiegh-in: 261.6. Down 2.6 pounds for the week and 43.6 total.

[CaliforniaPeggy]

97. Good job, my dear Tobin!

One thing I've learned about losing weight: the closer you get to where you want to be, the harder it gets to lose that weight. It's as though the body doesn't want to get down that low. Don't give up!

I think those times are called plateaus. It takes a little more determination and work to get off the plateau, but it's worth it!

[Tobin S.]

99. Thanks, Peggy.

I haven't hit any plateaus yet, but I am prepared for them if that happens. One thing I can do is exercise more. I have lost all this weight just by changing my diet. I exercise very little and no more than when I was heavier. So I still have that card to play. Also, I've not really restricted my calories as much as I can. I'm still around 2000 calories a day on some days. Although I try to keep it at around 1700, I often go over that. So that's another tool I can use if I hit that plateau.

[ooky]

112. When you do plateau its the last battle you need to win

to win the war. Or at least that's what I found. Just to share my experience with you, I went from 284 to 222 over about 8 months, when my net calories and present weight zeroed out any further weight loss at 222. And at that point I felt like I was starving to maintain such low caloric intake day in and day out. So I decided to maintain all the other lifestyle changes I had made (and adapted to) but let myself have the necessary calories to feel satisfied. To do that I ended up gaining 13 pounds back and then leveling off again. And living my life at 235 was something I could live with, not to have to fight feeling hungry all the time and risk going outside of my other lifestyle changes. That was 3 years ago, still weigh 235, consistently, feel good, and eat whatever I want within my calorie limit.

Sounds like you are doing great and don't need a lot of advice. Good luck with your goal.

[ploppy]

98. Great job, Tobin.

It's fun to watch your great progress! Congratulations.

[Tobin S.]

100. Thank you.

This thread helps keep me focused and honest, and I thought it might serve as inspiration for others if I am successful. So far so good.

[Tobin S.]

103. Week 17 Weigh-in: 260.6. Down 1.0 pound for the week and 44.6 total.

[ploppy]

106. Thumbs up!

Another week, another pound.

[Tobin S.]

107. Week 18 Weigh-in: 258.8. Down 1.8 pounds for the week and 46.4 total.

Or about 21 kilograms for you foreigners.

[Tobin S.]

108. Week 19 Weigh-in: 257.2. Down 1.6 pounds for the week and 48.0 total.

[ploppy]

109. Wow!

Congrats on 1.6 more pounds.

[Tobin S.]

110. Thanks, ploppy. I appreciate the encouragement. n/t

[Tobin S.]

111. Week 20 Weigh-in: 256.8. Down 0.4 pounds for the week and 48.4 total.