Information and support for low carb and gluten free eating.

12.01.12, Low Carb Diet Journal

LowCarbForLife's picture

It is the first day of December and my weight is 139 lbs. Okay, it is not the first time my scale has reached 139 lbs. in the last year, but my determination to lose the last of my excess weight will be the driving force behind me getting there. I lowered my portion sizes the last two days of November, and I have also been tracking my food and exercises by entering them into fitday.com. This month I will be following my own low calorie, low carb program.

When I started my diet back in 2008, I never thought I would be willing to give up any foods. As a matter of fact, I was adamant that it would never happen. Why would I want to go without when the diet I was following allowed me to eat anything that I wanted to eat. I mean really, what diet is going to be easier than that. It was only last year when my husband read the Wheat Belly book to me. One of the primary reasons I gave it up was because I wanted to see if a rash I have had on my leg may be caused by a wheat allergy. Wheat was already limited in my diet because I usually preferred to eat other carbohydrates so it made it easy for me to eliminate it completely. At one point, the small rash that is still remaining covered the entire front of my lower leg and I even had a biopsy done. Even though I got a general diagnosis, I have never been given any cream or medicine that would even come close to curing it. I gave up wheat and gluten over a year ago and my rash is still here.

Only yesterday, I realized just how many calories I have been consuming because of the cream I have been adding to my two and sometimes three cups of coffee in the morning. I have been reading that the principal symptoms of a milk allergy are gastrointestinal, dermatological, and respiratory , so I am going to eliminate dairy from my diet for awhile. Since elimination of this food is the only way I will be able to tell if it may be causing my dermatological problems, I am now willing to give it a try.

This morning when I had a cup of coffee, I added two tablespoons of coconut milk to it. The nutritional content on the back of my can said two ounces which is one serving, contains 50 calories. When I entered coconut milk it into my fitday menu, it showed that one ounce is 54 calories. I went ahead and submitted the amount I ate, which was 2 ounces, making everything twice as much as I thought it was going to be. I did not like the coconut milk as well as I like the cream, but I went ahead and finished that cup of coffee, with no desire to have another. I poured my first glass of water and decided that I will be giving up coffee once again. I like plain old tea, without cream or sugar, so that is what I will be starting my days with, beginning tomorrow.

My lunch was a 3 oz. piece of our leftover cross rib roast from our grass fed cow. My husband used some of it to make a beef vegetable soup but my preference was to eat it all by itself. I did make me a salad with two cups of romaine lettuce, a tablespoon of chopped almonds, two medium stalks of chopped organic celery, a sliced hard boiled egg, and two tablespoons of my homemade raspberry vinaigrette dressing to top it all off. When I finished my meal, I was completely satisfied. Sure, I could have eaten more food, but the truth is, I was completely satisfied.

Usually I get my workouts done in the morning hours, but I did not get around to it today. My Bowflex workouts have not been getting done recently so I need to become consistent with this one. I strapped on my walk belt and got started walking away my waistline. I was able to incorporate two sessions of high intensity interval training during my workout too.

I used fitday.com to help me reach the amount of calories I wanted to eat today. I have been satisfied with my calories reaching a little over 1200 these last three days. In order to come close, I needed to consume 5 oz. of chicken breast with my dinner. The chicken breasts were cooked in bacon drippings and seasoned with salt, pepper, garlic, and corriander. I placed 5 oz. of cooked chicken breast on our scale and enjoyed this delicious recipe with two medium stalks of organic celery.

I found a website that told me how many calories I would need to eat in order to lose a certain amount of weight by a certain time, and I am going to see if it works. According to my height, weight, age, and activity level, I should keep my calories between 1200-1300, and in four weeks time I should lose between 3 and 4 lbs.

As I was filling my water glass this evening, I thought about how I used to post how much I drank everyday. It has been a long time since I kept track of the amount, but I know it is plenty because my husband still tells me once in a while that he can't believe how much I drink.

Saturday, 12.01.12

Weight
139 lbs.

Menu
Breakfast: coffee w/coconut milk
Lunch: Salad of romaine w/almonds, celery, hard boiled egg, and raspberry vinaigrette dressing, cross rib roast
Dinner: Chicken breast, celery

Carbs: almonds,
Protein: beef roast, chicken, egg
Veg/Fiber: celery, lettuce
Other: dressing
Beverages: coffee w/coconut milk, green tea, water

Exercise
Leslie Sansone Walk at Home, Walk Away Your Waistline!
3 Mile Walk with 1, 2 & 3 Mile Markers Featuring the Walk Belt!
Mile 1: 15 minutes
Mile 2: 15 minutes
Mile 3: 15 minutes
I completed all 3 miles w/the walk belt & 2 sessions of HIIT!


.......Food............Calories.....Fat(G).....Carbs(G).....Protein(G)
almonds, 1 oz.............164.........14...........6.............6....
beef roast, 3 oz..........227.........15...........0............22....
chicken, 5 oz.............277.........11...........0............42....
egg, hard-boiled...........78..........5...........1.............6....
celery, 4 med..............26..........0...........5.............2....
romaine, 2 c...............16..........0...........3.............1....
dressing, 2 oz............120.........13...........1.............0....
coffee, 1 cup...............0..........0...........0.............0....
coconut milk, 1 oz........112.........12...........2.............1....
green tea, 2 c..............5..........0...........2.............0....
......TOTALS.............1025.........70..........20............80....

Calories
Goal..........1706
Eaten.........1025
Balance.......-681

Calorie Breakdown
Fat............61%
Carbs...........7%
Protein........32%

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Comments

LowCarbForLife's picture

Error

It has been brought to my attention that 1 hard boiled egg can not possibly be 211 calories. Thank you dear reader, for taking the time to point that out to me. I try to be accurate with everything I put on this website so any and all help will always be appreciated.

When I listed my hard boiled egg, I did not specify 1 large egg and listed my entry as one cup. I fixed my error today and I updated my chart. Since one egg is only 78 calories and not 211, I consumed far less calories than I intended yesterday.

Again, thank you for pointing my error out to me. I hope you will continue to read my blog, and even more so, I would love for your comments to be public so everyone could read them.

I hope your holidays are a special time for you and your family.

Merry Christmas,

Teri

LowCarbForLife's picture

Calories

I am not very educated when it comes to counting calories, so I am not surprised I did not notice my error. Actually, I am not very educated in counting anything. Even though I have lost 95 lbs. on my low carb diet, I never had to count or measure anything.

The truth is that I have always followed the three easy guidelines of CALP, and I am still following them. The hardest thing I ever had to do to follow this program was to learn how to limit my carbohydrates. There was no measuring since, one meal a day, all I had to do was to divide my plate into thirds and place the same amount of protein, carbohydrates, and vegetables, into each section. My carbohydrate intake was automatically limited because any other meal I would consume on that day would only include protein and vegetables. I love food, so it really was just as easy as that for me.

I am confident that my new low carb, low calorie diet is what is going to finally get me to my ideal weight. I will use fitday as a tool to reach my goal, just like I did CALP. The only difference is, fitday is temporary.

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About LowCarbForLife

LowCarbForLife's picture

About me

I'm Teri and I am 54 years old. I have been fighting my weight since I was fourteen, dieting my way all the way up to 236 lbs. I started my weight loss program on March 3, 2008, and at that time I was unable to get into the largest pair of jeans I owned, size 18W. I have lost close to 100 pounds, and I now wear a size 4 jeans. My diet and exercise program have me feeling better than I could have ever imagined and I did it without starving or depriving myself in any way.

I am getting myself into better shape and my goal of becoming fit and healthy is getting closer every day.

Here's a link to my Progress Photos.

Current Diet Type
Carbohydrate Addict's Lifespan Program (CALP)

Current Exercise Routine
Resistance/Strength Training using Bowflex, Walk Away the Pounds (WATP), & Callanetics

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