Draglist's Journal, 23 Apr 17

Woke at 203.0, down 2.8 from yesterday after an 1100 calorie day (but all food eaten at dinner). Woke up hungry a few times in the night but just figured that the body was burning through the food bulk and glycogen! Pretty happy with the way the keto level eating has been going. Finished the Obesity Code last night and I might give up Stevia, as Dr. Fung recommends. Targeting 1865 calories today. UPDATE: Got my five miles in and then enjoyed Sunday dinner of pork with Verde sauce and a cheese assortment with some Flackers. Then noticed I had a head of cauliflower about to turn for the worse, so I steamed it up and mashed it with some Kerrygold butter and Greek yogurt for dinner. The carbs for the cauliflower alone were 42g (22g net) so that will put me over target by 10 grams today. I can live with that, considering the source. It came out great, by the way. I'll be doing that again, but in a food processor instead of a mixer... it was sputtering cauliflower bits at me the entire time! UPDATE: Added a tablespoon each of the 8 Halo Top flavors to end the day. That added 19 net carbs. Might as well get them in today right after the good weigh in this morning. Let’s see if I can escape with some decent weigh ins tonight and tomorrow morning.

4/23/17 Tanita Numbers (after dinner, after 5.6 miles):
Weight - 208.8 (est. goal at 10% BF - 183.0) - 25.8 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1 lbs.
Total body water % - 56.0 (balance is 62.5%) - 6.5% dehydrated
Muscle mass lbs. - 168.2 (est. goal at 10% BF - 156.7) - +11.5 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 lbs. (water)
RDI - 2221 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21

Macros (in grams, rounded) (updated for late April):
Targets: 185 fat, 75 carb, 35 fiber, 40 net carb, 90 prot, 2185 cals (five days)
Targets: 65 fat, 25 carb, 12 fiber, 13 net carb, 32 prot, 765 cals (two days)
Ate: 118 fat, 121 carb, 53 fib, 67 net carb, 165 prot, 1930 cals (3753 used, 1823 deficit)
Running avg: 110 fat, 79 carb, 130 prot, 1756 cals (3116 used, 1360 deficit)
92.1 kg Lost so far: 55.3 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 23 April 2017:
1930 kcal Fat: 118.36g | Prot: 165.54g | Carbs: 120.70g.   Breakfast: Water, Coffee, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Dannon Greek Yogurt - Plain (Container), Dr. Berg Raw Wheat Grass Juice Powder, Renew Life Skinny Gut Acacia Fiber, Renew Life Skinny Gut Ultimate Shake Chocolate, Blueberries. Lunch: Water, Pork Chops (Top Loin, Boneless), Havarti Cheese, Doctor in the Kitchen Flackers Flax Seed Crackers - Savory, Ilchester White Stilton with Cranberries, Lucerne Sliced Medium Cheddar, Kerrygold Dubliner Irish Cheese, Dr. Pepper Diet Dr Pepper (16 oz), Pistachio Nuts. Dinner: Cauliflower, Kerrygold Pure Irish Butter, Dannon Greek Yogurt - Plain (Container), Dr. Pepper Diet Dr. Pepper (Bottle). Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Centrum Silver - Men 50+, Now Magnesium Citrate, Turmeric Capsules, Nature Made Fish Oil 1200Mg, Vitamin D3 1000 IU, Kelp, MK-7 Vitamin K2, Jarrow Glutathione Reduced, Herbal Secrets Dandelion Root, Gallbladder Formula, Whole Cruciferous Food, Swanson Stinging Nettle Root, Dr. Berg Adrenal Day Formula, Dr. Berg Adrenal Night Formula, Hunza Gold Apricot Kernels, Halo Top Creamery Peanut Butter Cup Ice Cream, Halo Top Creamery Mint Chip Ice Cream, Halo Top Creamery Oatmeal Cookie Ice Cream, Halo Top Creamery Chocolate Mocha Chip Ice Cream, Halo Top Creamery Chocolate Almond Crunch Ice Cream, Halo Top Creamery Pistachio Ice Cream, Halo Top Creamery Black Cherry Ice Cream, Halo Top Creamery S'mores Ice Cream, Water, Coffee. more...
3753 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.5 kg a Week

27 Supporters    Support   

1 to 20 of 22
Stevia makes me gittery and not feel good. Not really sure what is in it, just know its not for me. 
23 Apr 17 by member: skwhite
Stevia puts my blood glucose up - even though it shouldn't 
23 Apr 17 by member: minitata
I am afraid that might be happening to me, too, Minitata. Never felt jittery with it, Skwhite, but thought I had a 'good' sweetener... will try to moderate but coffee this morning without it was a challenge! 
23 Apr 17 by member: Draglist
It took me quite a long while to get used to coffee without sweetener but I persevered and I certainly prefer most of my coffees without now - except I occasionally like a Dolce Gusto latte macchiato, made in my coffee machine, which has a very small amount of sugar in it. I've discovered erythritol sweetener which I believe is supposed to be better than most. It tastes good but I haven't used it much yet. 
23 Apr 17 by member: Doobrie
Thanks, Doobrie. I used to drink it like that all the time... and I mean the crud they served in the U.S. Navy! I also drink apple cider vinegar several times a day in water and Stevia helps with that. I do have some Erythritol, but I wonder if that spikes insulin as well. I trust Dr. Fung, but going to verify by Googling both! 
23 Apr 17 by member: Draglist
Well done Bill. Can't comment about sweeteners as I've never ever taken sugar etc in my cuppas. So I suppose that's a bit of a bonus for me ! ☕☕☕  
23 Apr 17 by member: Mrs Maths
Yes, that is nice, Mrs Maths. If that is what is stopping me from the insulin spikes, then I'm going to do it, though! 
23 Apr 17 by member: Draglist
Not all Stevia is the same. The liquid form is better then the powdered one. Sometimes they add sugar( there are many names for sugar)to it, so reading the label is always good. I still use Stevia for my mug cakes, and Swerve when I bake other keto stuff, or Lakanta Monkfruit sweetener. There is also "Just like Sugar" that Maria Emmerich is using for her recipes (and she's hardcore keto). :o) If you enjoy your coffee with a little Stevia why not. I don't use it when fasting though, and I think that's what you mean.  
23 Apr 17 by member: Monici
Thanks, Monici. I do use liquid squirt kind, but I do use it daily (even when fasting). I still have to go out and do some research. I ordered some coconut cream today (the thick stuff in the can). That might be something I can use, too. 
23 Apr 17 by member: Draglist
Ah, yeah, I love coconut cream whipped up and added flavored Stevia, or with avocado made into some delicious cream. I like my daily coffee too, but I have it with heavy whip cream. I tried Almond milk, coconut milk, or black, it's just not the same. :o) 
23 Apr 17 by member: Monici
Thanks for those tips! I plan to put a bit of Hershey's cocoa in it and see if I can whip up a high fat 'pudding.' I saw a Dr. on YouTube saying it was a great hack to get most of the fat grams you need in a day. 
23 Apr 17 by member: Draglist
Did some reading and Xylitol seems to be a possibility (if we use an artificial sweetener at all). Comes from non-GMO corn and most are produced in China. Two items of info I'm not crazy about. 
23 Apr 17 by member: Draglist
24 Apr 17 by member: ehead
Why would you give up Stevia?  
24 Apr 17 by member: Scalewatcher3
Hi, Ehead and Scalewatcher! Dr. Fung cites some studies that show that Stevia causes insulin spikes, although it does not raise glucose or have any calories. This is a new twist to my understanding -- the fact that insulin spikes may occur independently of having too much glucose in the blood. 
24 Apr 17 by member: Draglist
Thanks for sharing this interesting information. After reading your other post I didn't add Truvia, made from the stevia leaf, to my morning coffee or cup of tea.  
24 Apr 17 by member: Scalewatcher3
You are welcome, Scalewatcher. I haven't taken the plunge yet but probably won't buy more. I'm also drinking my second to last Monster Energy Ultra Zero drink. Those won't be replaced either. 
24 Apr 17 by member: Draglist
Great info Draglist. I enjoy my coffee with heavy cream now. I used to use Half & Half. I use Stevia once in a while when I make a lime or lemon and water drink, but I don't sweeten my coffee. I haven't used sugar or sweetener in it for years. Now I don't like sweet coffee. I never thought the stevia could spike my insulin before. I know that Splenda is bad for that and it gives me a bad headache now. I stay away from that stuff. I usually bake with Erythritol or Xylitol from birch trees. I have dogs and the Xylitol could kill them if they ate a baked good from that ... so, once I use up all of my Xylitol, I won't buy anymore of it. I have heard the liquid form of Stevia is the way to use it, too. I am bad, though ... I have been using little packets of it for my afternoon cup of tea. 
24 Apr 17 by member: Mom2Boxers
By the way .... very nice morning weigh in!!!! :) Now that I am back on my regime, my weigh ins are better every morning, too. Also, my blood sugar was normal this morning!! First time in a long, long time. 
24 Apr 17 by member: Mom2Boxers
Thanks for the info and great news, Mom! I am drinking an unsweetened cup of decaf and a large apple cider vinegar water without Stevia. I'm getting through them very well. I looked closely at my liquid Stevia (Safeway brand) and found that it's actually mixed with Erythritol. 
24 Apr 17 by member: Draglist


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