Week 16 on Keto…ish

I hit my first milestone on January 20th: normal weight. For my height, I dropped out of the overweight category at 209 pounds.

Once I reached normal weight, I became less strict with my diet. That weekend, I enjoyed some cake at April’s birthday party. I had some Thai and Chinese food and pizza over the following weeks. Just a few nights ago, April and I went to a movie and I ate a LOT of popcorn.

But I’m continuing to track and log every meal (and tubs of popcorn), weighing what we’re making, eating a salad for lunch most days, and making sure that I stay under my calorie goal. CICO (calories in, calories out) is king.

  • Starting weight: 240
  • Goal weight: 190
  • Current weight: 203.7

What I’m finding is that dropping off keto makes me retain water, but because I’m maintaining CICO, I’m continuing to burn fat and lose weight. And then I go back on keto, and around 4 days later I drop the water weight and see a whoosh on the scale. I’ve “lost” about 3 pounds this week (2.1 in the last day), but I’ve been at 206-209 since Feb. 3. I was actually losing weight over the last two weeks but retaining enough water that it didn’t look like it.

So that’s encouraging. Weighing myself daily has actually had a really positive impact on my weight loss mindset. I can see a clear connection now between what I eat and the impacts of those foods, and that gives me an additional sense of control. I know that certain things are going to make me retain water and my weight will go up, and that’s OK because I know that 4 days of keto will drop that water back off and the fat loss will become evident.

The less-positive realization I’ve had is that I can’t wait to buy some new clothes. I’m cinching my jeans so much with my belt that they won’t stay buttoned. April and I are going to hit up some thrift stores today, find out what size of jeans I wear now (I’ve lost 2.5 inches there, but I’m skeptical that this means I just switch from 38″ to 36″ jeans). I think I’ll probably be down another 0.5-1 inch once I hit my goal weight, so I don’t want to do the full wardrobe replacement yet.

The Vivoactive 3 watch is helping, I think, but Garmin’s software sucks in general. I’ll write a separate review sometime on the Garmin Index Scale, Vivoactive 3, and Garmin Connect, their incredibly buggy software interface. That said, I do like the watch, and it is helping me keep better track of my calorie burn.

30 pounds down

1 pound left until I’m no longer overweight.

20 pounds until my goal weight.

A week from today, my Garmin Vivoactive 3 ships. Maybe. It’s already over a week late, and I don’t really trust United’s Mileageplus to follow-through since they already missed the first date.

You might be wondering, if I’m losing weight without some sort of device to track steps and whatnot, why am I getting one now?

The answer is two-fold. First, because my miles were expiring and I wanted to use them before they all went poof. Second, because I want an easier way to keep track of my heart rate during activities compared to wearing a chest strap. And third, because I think the data it provides me will help me stay balanced going forward.

One of the interesting things I’ve discovered over the last 11 weeks on the keto diet is that I rarely struggle to stay under my calorie and macro goals. This high-fat diet leaves me pretty satiated, and I don’t have much trouble avoiding ice cream. (Avoiding rice is another matter, so I pretty much have to stay away from Thai and Chinese restaurants if I don’t want to blow my carb goal for a day.)

The challenge I have is eating enough of the right stuff, particularly when I’m active. Right now, I’m only having around 1,500 calories a day, and I feel fine. But if I burn 800, I absolutely need to eat more. And if I don’t do a good job of tracking how much energy I’m burning, then I may not eat enough. Typically, when people exercise and don’t track their calories, they end up eating more than they burned, but because I’m using MyFitnessPal to log everything I eat, I am firmly sticking to the calorie goal.

I’m also really curious to see how many calories I burn during regular activities. For instance, I’ve read that standing during work hours, like using a standing desk for your computer, can burn 400 calories in an 8 hour day. I certainly feel it in my legs, but do I need to eat more those days? Or did I just burn an extra 100-150 like I do during yoga? I can handle a 100 calorie deficit (a couple pieces of dark chocolate), but 400 is more than I have for breakfast, and 2/3 what I eat for lunch or dinner.

I look forward to blogging on March 16th to see if the trend of the last 11 weeks continued and I have hit my goal. March would be a good time for that.

  • Starting weight: 240
  • Goal weight: 190
  • Current weight: 210

Did you know that United frequent flyer miles expire now?

I discovered a few days ago that we lost 40,000 miles. In order to not lose the rest, I went through United’s merchandise that you can buy with miles.

To help better track my ongoing fitness improvements, I ordered a Garmin Vivoactive 3 and a Garmin Scale. I did a few hours of reading today to compare the Samsung Gear 3, Fitbit Ionic, and the Garmin Vivoactive 3, and I feel pretty confident in my decision.

And if I hate them, I can sell them and put the cash in the bank. But I think this will help. I’ve been weighing myself regularly, but I definitely don’t log it when my weight goes up. Instead, I wait for it to go back down (in a week or two) before I log again. Having a scale log automatically will help keep me accountable. And I’ve got some strength and cardio goals for the new year that the Vivoactive will help track.

At the end of the day, gadgets don’t help you lose weight. You can’t outrun your diet, and keto is helping address that part of the equation. One of my favourite fitness quotes is, “Suffer the pain of discipline or suffer the pain of regret.” The discipline of the diet isn’t too painful for me, but I think exercising will be more of a challenge.

In related news, some of my weight from yesterday turned out to be water I guess.

  • Starting weight: 240
  • Goal weight: 190
  • Current weight: 217

At this rate, I have about 10 more weeks until I hit my goal weight.

Reflection on 2017

This year was terrible and disheartening in regards to politics. I spent a good chunk of 2017 disillusioned and unmoored from society. The US presidential election communicated to me that I am what the majority voted against (educated, liberal, wants to provide healthcare and education to people). That’s still there, though the depression from it has lessened.

I also spent the year doing a job I love, and making real progress in several areas of my life. So let’s talk about the good things, and what I can look forward to in 2018.

Jump to the tl;dr if you don’t have time to read all this, which is totally understandable.

Finances

Pie chart of our expenses in 2017 by merchant
Pie chart of our expenses in 2017 by merchant

Our largest expense this year was paying off my student loans. We’ll never have to do that again. That’s paid for and done. Over. Gone.

  • 23%: Student loan payoff
  • 21%: Tithe to the church
  • 20%: Home mortgage payment
  • 11%: Retirement investment
  • 3%: AT&T? Really? Well, they are our home internet, and we had our mobile phones through them until we switched to Project Fi, so I guess that’s believable… sheesh
  • 3%: Modern Springfield provides furniture delivery from IKEA. I had them delivering for both our home and Adaptavist’s downtown office, so that one isn’t surprising
  • 17%: Everything else

I’m mostly happy about the student loans being gone. I wonder what this chart will look like next year.

It didn’t feel like we had much money this year, despite having a higher income than we’ve ever had. That’s because we had debt I wanted to pay off, and I wanted to start saving for retirement. Every month, any extra cash we’ve had has been thrown at credit cards or medical debt. While we haven’t been able to save hardly anything in terms of cash in an account, our net worth is doing pretty alright.

Graph of net worth by month in 2017
Graph of net worth by month in 2017

Mint hasn’t updated yet, but I paid off our credit cards yesterday, so that little bit of red in December will be gone by January. I’m also going to cancel our Citibank / American Airlines credit card and replace it with an Amazon Prime credit card. No more annual fee, and we’ll get cash back towards all the stuff we get on Amazon.

So 2017 is quite the success story for us from the financial perspective. I started working full-time in January 2007, so almost 11 years ago, and have been very focused on paying off debt, investing in retirement, building up savings, and improving our net worth. This is a stark contrast from my last year working at the university; I joined Adaptavist in October 2014.

Graph of net worth by month in 2014
Graph of net worth by month in 2014

So yeah, less debt, more savings. Nice.

Next up in 2018, we’re replacing our dishwasher! But we’ve decided that, whenever we have large expenses like that, we’re going to save up more than we need. I’m not sure how much more… saving up two times more is unrealistic for large expenses. For instance, in 2019 or 2020 I’d like to replace our fence, and that’ll be $10,000, so saving up $20,000 before we do it is quite a stretch. But I don’t want to save up cash to do something, then spend 100% of our savings as soon as we hit the goal.

I don’t think we’ll reach the point of a proper emergency fund in 2018 (three months of expenses in a savings account), but we’re going to use the credit card a LOT less and try to only spend money that we have.

I’m also going to get a new gaming computer in 2018! Savings for that begins in January and continues through December. Since I’ll be building my own, I’ll likely start doing that before December, but it’ll take until near the end of the year to save up enough. I’m going to get a new desk at home as well; I have enjoyed my standing desk at the office so much that I want to get one at home.

We might also insulate some pipes and a wall in our home. That would be a big project, though probably not terribly expensive… just lots of effort and mess. One of our pipes has frozen two winters in a row, and I can feel condensation build-up on the wall where the pipe is at, which suggests it’s just a bare pipe running through a poorly insulated outer wall right now.

Church and Faith

I didn’t do much in 2017 related to the Church. That is to say, my amount of service went down. I was visiting prisoners for a while, but a new warden reduced the number of visitation days during the week and I couldn’t make it during the remaining days, so I stopped doing that. I’m not preaching at Vineyard anymore because I couldn’t do it frequently enough to practice and get good. It was frustrating to be criticized on my sermons but only get to preach 1-2 times a year, such that I couldn’t really improve. And I’ve been praying with people less too. Every Sunday morning, when people go up for prayer, I ask God if I should pray with them, and 99% of the time He says no. He has someone else to pray with them, or in some cases, He has told me to just worship and be in His presence.

I think it has been restful and healing for me, in a sense. 2017 has been an opportunity to reflect and just… rest. It’s like when you’re feeling under the weather, not terrible just low energy, and you lie in bed all day. You don’t do anything drastic like go to a doctor and get a prescription, or sweat out a fever or some other strenuous sign of healing. You just rest for a while, and then you feel better.

2018 will likely be more of the same. During Advent, I was reflecting on joy and how much I have struggled with the concept of joy for years. Advent was one of those times I was regularly invited to preach, and preaching about something I hadn’t experienced much of was a challenge. My youth didn’t provide many opportunities for joy or hope. To be honest, my approach to hope was less a positive expectation and more a desperate bloody-mindedness. I didn’t wait for a better life to be given to me, I took it.

(As an aside, and because blogs are actually terrible ways to communicate nuance and a comprehensive message, I’m not saying that what I have in this life is by my own works and will. Everything I have, God gave to me. It is by His grace alone that I live. But I also believe that faith without works is dead, and that God wants us to partner with Him, which is to say that we have to be open to opportunities and we have to trust in God and pursue those opportunities if we’re going to succeed.)

2017 was hard in many respects. Politically, it feels like our country is going backwards. April and I experienced miscarriage, and the message during Advent I heard about waiting left me weeping; I’ve been waiting to have kids for 22 years now, and working towards that goal, and it’s hard. Ending every month with no cash in the bank is hard, even though I know it’s because we’re paying off debt and saving up for retirement.

But I also feel like I have come to understand joy and contentment better this year. I am truly hopeful, not just determined and motivated. I am content. I have trusted God in years past, but I feel like I moved to a new level of trust this year. The hard things aren’t as hard as they would have been a few years ago because I have confidence that God is in our corner. He hasn’t changed, I have. And the more I learn about that, the greater my joy because I can see how He has sheltered and provided for me, both materially and emotionally.

2018 will likely be continuing to grow in that area. I don’t think I’m “there” yet, but I think I’m getting there. I look forward to seeing where “there” is and what God calls me to next.

I will be starting one new service thing, which is doing some volunteer work at Campbell Elementary school as part of our church. I don’t know what that’ll look like quite yet, but I hope to start in January/February.

Work

Adaptavist continues to be awesome. I’m still Head of Learning and Development, but in December my group was moved out of Operations and over to Products. My business model better aligns with Products, which has more of an investment focus: you build the thing, then sell the thing, whereas in Operations/Services, you have to get the business then hire the people to deliver the work. Adaptavist Learn is a product, and we’re going to be better able to invest in it as a product now. So that’s pretty exciting.

From left to right: Krista Parker, Ryan Spilken, Matthew Stublefield, Neil Penny, Renee Brown
Adaptavist Learning & Development – December 2017

My current team is traveling to Springfield the second week of January so we can experiment with a new method of course development and try to write an entire course in one week. Then, two new people are joining my team later in January, which is huge. We haven’t hired anyone into L&D since March 2017. I’m hoping we’ll actually hire a couple more people sometime between February and March 2018.

In 2018, I’m looking forward to completing the foundational set of features for Learn, rounding out our course library so we have everything covered that I originally set out to cover, and making some huge improvements to our product documentation.

Health

I have already written extensively about my new dedication to the Keto diet. I surprised my dad recently when I told him that this isn’t just a temporary change to lose weight, but a lifestyle change. I’m in this for the long-haul.

A helpful quote I read recently: what matters isn’t what you eat between Christmas and New Years, but what you eat between New Years and Christmas. I definitely cheated some over Christmas… the first couple of days were OK and I was able to resist, but my mother-in-law’s biscuits and my father-in-law’s chocolate chip cookies were just too much. I couldn’t handle it. And then, when we came home, I had some french fries from Chik-Fil-A, followed by Chinese food for dinner.

  • Starting weight: 240
  • Goal weight: 190
  • Current weight: 220

Still the same weight I was pre-Christmas, and I’m down 3 pounds since my last blog post after London (18 days ago). Not bad.

I have some additional health goals for January, and the rest of 2018, but I don’t want to write about them. Instead, I’m just going to do them. I’ll tell you all about them later.

Looking forward to 2018

Three years ago, in October 2014, I joined Adaptavist.

Two years ago, in December of 2015, I finished my master’s degree. I still can’t believe I did a master’s. I literally marvel at that on a weekly basis.

Last year, in 2016, I concluded one of my most successful projects at Adaptavist, and then was named Head of Learning and Development.

And in 2017, I paid off debt, began saving for retirement, rested and healed spiritually and emotionally, and finally began losing weight and getting physically healthier.

2018 looks to be better still. We’ll save up some money, make some improvements to our home, get healthier, and be joyful. I expect great things from 2018. Have a happy New Year, everyone.

Post-Thanksgiving, Post-London, but Pre-Vacation

I have four more work days this year, including today, and then I’m on holiday until January. That’s pretty exciting.

Staying on my diet through Thanksgiving was pretty easy. I just ate turkey, ham, and green beans, and saw my siblings and some extended family at my mom’s house. It had been almost 10 years since I had seen my brothers. One of my nieces was there and I hadn’t seen her in 24 years.

Then, the Monday after Thanksgiving, I went to London. I was able to stay on keto through the first week without too much trouble. Salads with chicken, a McDonald’s salad with a couple of hamburger patties on top, roast chicken and squash and other veggies. Not too bad.

The second week was a loss, though. It’s hard to avoid rice when you’re having Thai food every other meal. I didn’t drink a single beer, but I did drink two bottles of wine one night. There was a pot pie for dinner one day, and pizza another, and I lacked for choices. So not ideal, but I tried to manage my portion size at least, and I think avoiding beer helped.

I was back on keto as soon as I got home last Friday, and the re-adjustment has been a bit tough. I’m hungrier than I was, so I made a fat bomb yesterday comprised of almond butter, cocoa, cream cheese, and heavy whipping cream. Then I made hot chocolate last night with almond milk, cocoa, some vanilla powder, cinnamon, a bit of xanthan gum, some swerve, and a bit of heavy whipping cream. I didn’t have much sugar while in London, but it was enough to have me craving sweets again.

All’s well that end’s well:

  • Starting weight: 240
  • Goal weight: 190
  • Current weight: 223

It’s neat to see these numbers, because I forget between blog posts what I weighed. I’m weighing myself every 1-3 days and logging it into MyFitnessPal so it’s pretty incremental, then I blog and see I’ve dropped 5 pounds since my last weigh-in.

This week, I’m finally adding in the exercise that I was supposed to do in week 2. I have a new battery for my heart rate monitor, so I got that working this morning, then rowed for 20 minutes and stayed in the target range for 7, per Mark Sisson’s book. He recommends 2 hours of exercise every week, so I figure if I do this 20 minute routine every morning, 6 days a week, that should set me right. We’ll see if I can keep that up, though. It was nice to listen to NPR while rowing this morning.

I have an 8 a.m. meeting, so I better get going. Heading into the office this week since I haven’t been there in almost 3 weeks.

Week 3 of keto

I forgot to blog at the end of week 2. Or rather, I remembered a day late, and then never got around to it.

As of this morning:

  • Starting weight: 240
  • Goal weight: 190
  • Current weight: 228

Week 2 of the 21 day reset was supposed to include exercise, but that never happened either. On day 11, I finally adjusted to keto and was no longer hungry or craving. Because the keto diet wasn’t too different from what I was already eating, I think this was quicker than most people experience. No more Andy’s frozen custard. No more beer. No more potatoes or rice. Other than that, I kept eating the meat and vegetables I was, but I added more fat by way of avocados, butter, cheese, and avocado oil.

Unfortunately, my adjustment to keto tempted me to try intermittent fasting, and I found this similarly easy. I started skipping breakfast every day and eating all of my meals between noon and 8 p.m. And it’s great that I’m able to do that now, but it actually slowed my metabolism and caused me to retain more water. It turns out that intermittent fasting is supposed to be once every couple of weeks, not every single day.

So I cut that out, and started losing weight again. I got down to 229 on day 12, then at day 17 I was back up to 232, and as of this morning (day 21), I’m down to 228. So that’s cool.

The other focuses for week 2 were stress management and sleep. Sleep is going pretty well… April was sleeping poorly and having neck pain from her pillow, so I gave her mine, which was one of the top-rated memory foam pillows when I got it. It’s really good for side sleeping, but just a bit too thick for me. It turns out that she used it the last time I was travelling and it helped her a lot, so it made sense for her to keep it. I bought a Casper pillow, which I was skeptical of but they had it at Target, so I decided to give it a try and return it if I hated it. As it turns out, no matter how I lay on that pillow, it is comfortable.

My stress levels have been pretty good these last two weeks. Things are finally calming down at work such that I’ve had time to actually think and plan and get caught up. And with the additional mental energy that keto is helping provide, I finish the day at 5 p.m. and can still function in the evenings, which is wonderful.

I can’t say much about what’s going on at work, but I’m making some plans for the coming year and I’m pretty excited about it. I don’t quite know how we’re going to get where we’re going… because that’s what I’m working on: the how. I’m currently reading The DevOps Handbook and trying to figure out how to apply it to training development, and I’m really looking forward to being in London in a week (and a few days). I’ll be having many conversations with different people about how we can work better together, which is pretty much my favourite subject after Marvel comic books.

London is going to be a real challenge for this diet. But I’m going to do my level best to stick with it.

Next week: Thanksgiving. How’d it go? Stop by to find out.

First week on keto

Last Friday, I started the keto diet. I had meant to blog every day and keep a record, but obviously that didn’t happen, and I’m not going to start now. But I did want something I could look back on someday, so here we are.

I get an annual physical from my doctor, and last year (October 2016) when talking about my weight, he suggested I substitute coconut oil and coffee for my regular breakfast of eggs, bacon, and coffee. Not that eggs and bacon are unhealthy, but he was recommending some intermittent fasting and increasing fat content. We had talked about how I hadn’t been able to keep my weight down, and how I was going to try Whole 30 in January, and what advice did he have? Not much at the time, though he did direct me to a few different diets that weren’t all that different from what I was doing.

April effectively eats a paleo diet, so when we eat together, I tend to do the same. But I also like to go out for Chinese food a lot, and I can have ice cream, and other things that are high in sugar. I don’t drink soda, but I don’t avoid cake or cookies either.

When I did Whole 30 earlier this year, I lost 20 pounds. Then, over the course of three months, I traveled for two of them and gained all 20 pounds back. Eating healthy while traveling just wasn’t feasible for me.

So when I had my physical last month, my doctor was much more explicit and referred to keto by name. I had heard of it before, but hadn’t seriously looked into it. My impression was that it was pretty extreme, but the benefits he described really appealed to me.

  • Its emphasis on burning fat rather than carbs tends to contribute to more mental energy, which I have really been feeling a need for. My job is very mentally intensive, and after about 7 hours, I’m just done. I can’t think anymore. But it’s only 4 p.m., and there’s still so much to do! So if keto would help me work my full day and still have some mental capacity in the evening, that’d be swell.
  • Because our body can store way more fat than it can glucose (carbs), this facilitates fasting. Once I adjust to the diet, he said, I could probably skip meals when traveling until I could find a more healthy option. This is particularly relevant in airports and when on flights when options are sometimes very slim.

It has been a week now (I started last Friday). I’m logging every meal to MyFitnessPal, eating no sugar (not even on Halloween!), and keeping my carbs low (between 17g and 40g every day this week). By way of comparison, a typical day for me in the past would be around 200g of carbs, +/- 55.

Fat, on the other hand… is actually only a bit higher than it was. And protein is probably going down a bit. Apparently, too much protein is problematic, though not as much as too many carbs.

mfp-daily-nutrition-goals

I’m reading The Keto Reset Diet as my guide and have found it somewhat helpful. Since I was already on a near-paleo/primal diet, the adjustment to keto has been super easy for me. No keto flu, and only a couple of days of cravings to push through. Being able to eat cheese and dark chocolate really helps with that.

This is the easiest diet I’ve ever tried; it just works for me. I have always struggled to hit the macros (carbs, fat, protein) that MFP set as my goal, but on keto, it’s coming naturally.

And in the first week, I’m down about 7 pounds. The vast majority of that was water; keto tends to eliminate foods that cause inflammation, and also cuts out all sugar, which decreases water retention a lot. But I’d wager that 1-2 pounds of it was fat, which is great.

  • Starting weight: 240
  • Goal weight: 190
  • Current weight: 233

At 240, I was just over the line for “obese” with a BMI of 30.8 (obese is anything above 30). Overweight is 25-29.9, and 190 should put me around 24.4. Of course, BMI isn’t just about height and weight, but for now, these numbers suffice. Once I get to 190, I might decide to shoot for 175 or 180, but I’m not sure.

I weighed 160 when I graduated high school, which I think was too low. Based on the numbers it wasn’t, but when I look at pictures from back then, my cheeks look sunken and I don’t think I was as healthy as I could be. One of my main struggles with food is that I love having the opportunity to eat. When I was younger, I couldn’t always get a full meal when I wanted, and was often hungry. Now, I can eat whenever and whatever I want, and I rejoice in that freedom.

But I also feel strongly that it’s not healthy. I worry about diabetes as I get older. I worry about the additional weight on my joints. I worry about the impact my diet has on my mental faculties, and some of the recent research that links diet to degenerative diseases like alzheimers. So I need to make a change.

Hopefully this is one I can stick with. I started it last week so I can get through the 21-day reset before Thanksgiving. I’m going to do my best (and I think I’ll be successful!) to stick with it through Thanksgiving. Right after Thanksgiving, I fly to London for two weeks, which will be the real test. Can I avoid alcohol, avoid sugar, and stick with high-fat and high-protein while dealing with ~20 hours of travel each way and being in a foreign country? We’ll see.

For now, I feel pretty good, and I’m sticking with this one. Whole 30 felt like a slog and I was pretty happy when the 30-day commitment ended. I felt better at the end of it, but I never felt satisfied. On keto, I feel satisfied while also eating foods I like. (It helps that Aldi provides avocados and cheese and nuts at a lower price than other places.)

In week 2 of this reset, I add in exercise. Next week, I’ll write about the 21 day reset’s focus on stress management, sleep, and movement.