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Woke at 210.4, down .4 from yesterday. In mild ketosis with a waking reading of 1.1 mm. Denise is off today and will be doing Thanksgiving baking, so the house will smell wonderful. I am going to take a stab at making a keto pumpkin pie for myself. I will use the Keto Pie Crust recipe from DietTruth and will add sugar-free pumpkin puree. Wish me luck! UPDATE: Stayed on track with keto and calories but added three glasses of red wine in the evening to help with some bloating. Should get relief in the morning but it cost me an additional 11 net carbs. Weighed 211.2 before dinner so the waking weight is today's low.
11/22/17 Tanita Numbers (waking):
Weight - 210.4 (est. goal at 10% - 183.0) - 27.4 lbs. to lose
Total body fat % - 16.1 (goal is 10.0) - +6.1%
Total body fat lbs. - 33.9 (est. goal at 10% BF - 18.3) - +15.6 lbs.
Total body water % - 51.9 (balance is 62.5%) - 10.6% dehydrated
Muscle mass lbs. - 168.5 (est. goal at 10% BF - 156.7) - +11.8 lbs. (water)
Bone mass lbs. - 8.0 (est. goal at 10% BF - 8.0) - At goal
RDI - 2146 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 27
Macros (in grams, rounded) (updated in Mid-October 2017):
Targets: 150 fat, 50 carbs, 25 fiber, 25 net carbs, 50 protein, 1650 cals
Ate: 61 fat, 55 carbs, 22 fib, 32 net carbs, 115 prot, 1603 cals (3100 used, 1497 deficit)
Month avg: 105 fat, 43 carbs, 17.1 fib, 26.5 net carbs, 107 prot, 1691 cals (2943 used, 1252 deficit)
View Diet Calendar, 22 November 2017:
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1603 kcal
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Fat: 61.45g | Prot: 115.29g | Carbs: 54.71g.
Breakfast: Water, Coffee. Lunch: La Croix Grapefruit Flavored Sparkling Water, Coffee, Healthworks Cacoa Nibs, Birds Eye Steamfresh Lightly Sauced Broccoli with Cheese Sauce, Smucker's Natural Creamy Peanut Butter, Shadybrook Farms Boneless Turkey Breast Chops. Dinner: Red Table Wine , Calavo Avocado, Cooked Sauerkraut, Pork Chops (Top Loin, Boneless). Snacks/Other: Jarrow Glutathione Reduced, Hunza Gold Apricot Kernels, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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