Twenty-seven days down, three more to make it the full 30 days. I’m already planning to keep going through July so that’ll make 61 days, and there's a better than 50% chance I'll keep going through August. So how did this fourth week go?
I’m happy to report that I saw a bit of weight loss this morning. My body fat percentage didn’t change today, but that’s okay.
I did some things differently over the past seven days.
First, I ate a small snack around 3 or 4 pm everyday. Usually I had two tablespoons of almond butter, sometimes with a pinch of pink salt, and a tablespoon of cacao nibs mushed into it. Doing this helped alleviate that massive hunger I was feeling everyday as dinnertime approached. You wouldn’t think a tiny little 200 calories would make that big a difference, but it does.
Second, I pulled out my yoga mat and got my butt back on it. I have a lot of stress in my life, and we all know stress is the enemy of releasing extra body fat. Hey, I’m half Eastern European and my body reads stress as imminent famine, so relieving my stress is very important if I want to shift this belly fat. For now I’m practicing at home (thank you YouTube yogis!) but I’ll probably drop into a class now and then in July. One of my fave yoga teachers, Emily Friend, is back in town for the summer so I MUST make the effort to take one of her classes before she goes back to her regular life in the fall.
The third change I made was to add in an after-dinner walk. This has really been a huge plus for me. Walking in the evening has had several positive effects. One, it helps with that stress I was talking about. Walking really is my favorite type of exercise. It calms me down, helps me sleep better, and makes me feel good. Walking after a meal has an enormously beneficial effect on your blood glucose levels. Read more about that here . And since we know that insulin drives fat storage, why wouldn’t you want to have a lower insulin response after a meal?
My evening walk has also been a great way to spend some quality time with my partner and the dog. We had fallen into the trap of clearing up the dishes and then dissolving into the couch, but now we’re able to chat and stare up at the sky and enjoy the sounds of crickets and frogs. Bonding with your honey is always a good thing.
And finally, I’ve started using a new meditation app to help me get to sleep more quickly. It must be working—I’ve yet to be awake for the end of it! Sleep is massively important to losing body fat, and maintaining overall good health. When you are sleep deprived your body will hold onto fat and can in some cases actually start storing more fat. You know, just in case the sleeplessness is due to a famine. So I’ve been working hard to sleep more and better.
All of this seems to be paying off in feeling better, and slowly letting go of some extra padding.
I know a lot of people see huge losses rather quickly on a ketogenic diet, and I kind of wish I was one of them. But, it’s important to remember that every person is different, and will react differently to any given program or stimulus. While I’m not experiencing rapid weight loss, I am seeing a downward trend in my numbers (weight, body fat, measurements) and feeling pretty good overall. I think it’s also important to remember that people who have a very significant amount of extra weight will see greater initial losses. If you are someone who wants to lose 10-15lbs of body fat, you will generally see slower progress. It doesn’t seem fair, but that’s just how it goes.
So here I go, into a new week. I’m learning more and more about how to live and thrive on a ketogenic diet and looking forward to seeing what changes are yet to come.
For those who like Data, I've included the summaries for this past week's Macros and Nutrient Averages. Still not PERFECT, but when is anything ever Perfect?
Thanks for reading and hanging with me for this experiment! I'll do one more update/30 day results post next Monday. After that, you can expect to see the occasional update on my continued progress but I'll be moving back toward lots of fun recipes and more varied topics. What's your current favorite summer activity? Are you a swimmer? Surfer? Hiker? Biker? Sunbather? Let me know in the comments how you're enjoying this season of sun and longer days.