momma6224's Journal, 21 Feb 18

Not saying anything, but Top of the Morning to You! 

Have you looked at your sodium intake? It might be that. Anyway, we all fluctuate and it will come back off. Dont beat yourself up too hard!! Weighing everyday is stressful, but it works for some people. I feel like if you weigh again before bed, you will have lost some through just living your daily life.  

Haha murph! You made me laugh out loud 😁 

those wraps are full of wheat and will hinder your weight loss journey!! I tried to eat those when I first got into low carb too, did the same thing to me every time!! You can try and make some, Pinterest has lots of recipes  

Thanks Klynn! There is so much mixed info about sodium...I can’t tell if I’m getting enough or too much. I read you need more on lchf but I don’t want too much. The whole sodium/potassium/magnesium balance makes me crazy on this diet. That is my biggest complaint! Any advice to balance electrolytes?? 

I know, its hard to balance whatever the right number is for sodium/potassium and all that. I was taking furosemide (water pill) many years ago for some water weight in my legs and the doctor kept saying that I needed to take potassium supplements. I never dropped my levels though, and never bought the supplements. I think its different person to person, how your body absorbs that kind of stuff.  

There is no need to ever fear anything. Just study your own patterns as you are your own best teacher. Be honest and true and remember as beautiful as you are from the outside, your beauty from the inside is what shines on eternally. All the love <3 

Weight can fluctuate for a number of reasons, anything from where you are on your cycle to how much water you might have consumed (or not consumed) that day. I've had days where I've lost, and then had a gain, despite staying well within my calories, but that's just life (I also weigh daily). Drink a bit more water for a few days, stay within your goals and don't obsess over what it is that you are eating.  

stay away from these so called low carb packaged items , i was on atkins years ago and lost 70 lbs until i started using them . trust me when i say stick to lettuce wraps and such for now .  

Fiber does have the ability to hold onto water in the gut. This isn't a bad thing, since it will make you feel fuller for longer. I usually get 50-60 g of fiber a day and a weight change of less than a pound is a normal occurrence. As others have pointed out, salt can cause water retention in the whole body. I had 3 lbs gain one day after eating a big bowl of salty pho the night before and a 3 lbs drop the following day. The best way to balance electrolytes is to not each too much salt and eat plenty of fruits and veggies which are rich in potassium. I'm not a low carb dieter, so I don't know of any that will be appropriate for your approach. 

How does your clothing feel sweetie...yep ... them scales can drive ya nuts but if it keeps you more in check then don't worry about it weigh as often as you like...this is about you...and the journey you are on no one else... I get those ups and downs all the time... I just cut my heavy cream intake because it was bloating me and I had that feeling of heavier in my stomach..it didnt show on my measurements as an increase but I felt yucky... I'm doing experiments on intakes daily.... I'm delicate with my feelings being a newbie to keto so feeling bloated like that isn't a good thing for me and until I get to goal I want to eliminate it so it doesn't hinder my way of thinking;) 

Thank you so much for the advice and thoughts...I SO appreciate it!! I love hearing what has worked and not worked for others. I won’t stress over it and will keep going! Also going to avoid the packaged low carb stuff! 

Momma6224 the sodium and electrolytes can all be had by adding about a 1/2-1 tsp Of Himalayan pink salt to your food every day. 🤷🏻‍♀️It’s why everyone has gone so hip over it. 💁🏻‍♀️Since I have had surgery as well as an emergency major bowel resection I also supplement with potassium, selenium, calcium, b complex, k, d, and magnesium as well as a multivitamin. If I hadn’t had all the surgery I would probably just stick to the magnesium and the vitamin with the Himalayan salt and maybe a B complex depending on need, and the D since I never see the sun and have fibromyalgia so I have no D reserves. 🙋🏻‍♀️But that’s a whole different issue. Good luck chasing it down. I’m 4 years into this and still tweaking what I should take/eat and what I shouldn’t. Sometimes convenience and your lifestyle and spending time outside the kitchen wins out over the Way of Eating. Having fiber in the wraps causing you to retain some water temporarily for a few days is nit a killer in the grand scheme, and if it lets you eat a meal with your family? Or spend time with them? All about the right trafe offs for you! 🙋🏻 

This is why I only weigh myself once a week. The scales will bounce day to day and if you are active, you could be gaining muscle. Judge by your clothing, not the scale. That's how I decide. That scale can make you doubt yourself, what you are doing and how you are feeling. Be gentle with yourself.  

You are doing great, keep up the good work.... My philosophy is "I didn't gain it overnight, so I am not going to loose it over night." I take one day at a time.. You got this girl. Grab it with both hands and go for it. I weigh in once a week (Wednesday)... 

I totally agree about ditching the packaged low carb products!  

What worked for me was a low calorie diet (1200 calories) and daily walking (7,000-10,000 steps). I started at 270 pounds in October and I'm now 217. On the diet front, I ate Dannon Fit&Lean 80 calorie Greek yogurt for breakfast with 2 cups of coffee (little skim milk, Splenda). Sometimes, I would mix it up and eat a half cup of Fiber One with 1/2 cup of milk instead of the yogurt. For lunch, I ate one turkey burgers on a hamburger roll (mustard and ketchup). No cheese. Roughly 300 calories, depending on the roll you use. I also would have an apple and 2 50-calorie rice cakes for a snack. And Vitamin Water (zero calorie) to drink. At dinner, it's 4 oz of lean chicken, beef or pork, with plenty of veggies (carrots, corn, peas, broccoli, you name it). Diet soda or water to drink. After dinner I gave a Yasso Ice Cream bar (100 calories), which gets me to about 1200 calories. With the exception of the hamburger roll at lunch, no other complex carbs. I still walk daily, but to prevent further weight loss (I'm 6'2" tall), I've started to increase my caloric intake to stabilize my weight. With 1200 calories and walking, I was losing almost 4 pounds a week. Your mileage may vary so try reducing your caloric intake slowly (a week at a time) so you don't starve and allow your body to adjust. Start with 1800 and see how it feels. Then if you can handle it, go lower. 

get more potassium leafy greens beets avocado squash white beans peas 

Agree simple logic stay on plan, it will come off! I think we want to analyze everything to death. Yes stay focused but enjoy living! ❤️Momma6224 and don't forget to laugh! 

I weigh every day as well. When I don’t I sneak in things I shouldn’t. Hence the gain I have over the last week. Someone once said that if your weight went up then you were having a reaction to something that you ate. Also water retention as well. But when my weight fluctuates by 2 lbs and I have stayed compliant, I look back to what I have eaten. I cannot have too much cheese or sour cream. I like coming on here and reading the suggestions. But it all boils down to is what works for you.