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.

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.