End of Week 3...Beginning Week 4

I am a horribly inconsistent blogger and I realize I was supposed to blog about Week 2 and never got to it. I honestly can't even remember the big things I was going to write about. I will try my best to remember and then blog about Week 3 so that I'm caught up.

Week 2 Recap
The second week was easier than the first. Being able to add 2 servings of vegetables (10 total carbs) or 1 serving of vegetables (5 carbs) and 1 serving of fruit (15 carbs) significantly improved my outlook. In fact, since I was getting used to eating so little, I found it hard (at first) to make sure I still got my 500-700 calories of protein in. The thing that stinks about fruit is that they count as so many carbs. Obviously, not every fruit or vegetable has an equal amount of carbs, but Medi has us count veggies as 5 per serving and fruit as 15. Since I am trying to keep my carbs down to 30-35g (net) per day, eating a small serving of fruit is already half my day's worth of carbs. I have to count carbs from protein, and healthy fats as well. Oh yeah! I got to add 1 serving of healthy fat too (about 10g o <100 calories).

I also bought a box of Medi's Chocolate Celebration flavored protein bars (they were out of Peanut Butter Temptation), and those were a great treat. They do taste like protein, but are not as bad as some protein bars I've tried (like Cliff or Luna). They definitely help with that chocolatey/sweet craving I get every once in awhile, and it's convenient to have a packaged bar to take with me when I'm on the run. They are not cheap though, and only come 7 to a box. (Now that I think about it, this makes sense since you can only have 1 per day (due to carb count) and that allows them to sell you 1 box per week.)

Vitamins and supplements
I have generally been pretty good about swallowing pills, but I am not good about actually taking them (daily and/or on-time). Sometimes I feel like I'm on so many medications that I can't stand taking anymore pills than I have to. You have to be able to take pills regularly on this diet. You also have to be able to swallow pills that are pretty generous in size. I had a hard time with the hard Calcium 4 Blend, so I spoke to the P.A. about getting an over-the-counter one. I ended up buying Citracal Petites with Vitamin D3, which are definitely smaller (and smoother), but require more pills (2x the amount for the same 1-pill dosage). I've managed the other pills okay, though the Vita Super multi-vitamin and the Fat Burner pills can still be tricky.

Staying in ketosis
I was having trouble the previous week with keeping my ketone reading in the Moderate level. I was told that going too dark (on the test strips) can mean dehydration. I noticed when I started adding the carbs (veggies, fruits) back in, that my ketone levels were getting less (lighter). I was worried about this, but spoke to the P.A. and she said she was happy as long as I had any color (indicating ketosis at all). I have since then been able to get my level closer to Small or Moderate, which is better than Trace. I have to remember to drink lots of water everyday. It's harder than you think to drink at least 64 oz. a day.

Falling in love with Greek yogurt
I refused to try plain Greek yogurt at first, because I can't stand the taste, but my P.A. (and people online) suggested adding flavor enhancers like Stevia or fat-free sugar-free Jello mix, etc. I have found it nice to add Stevia and some fruit (berries) or Jello mix (chocolate, cheesecake, etc.) or even adding Walden Farms Chocolate Syrup which is calorie-free (but also an acquired taste). Once I even froze my chocolate concoction for a bit and had my own "frozen yogurt" while the boyfriend ate real ice cream. Not bad.

Weigh-in results and completing Week 3
After completing my second week, I went in for my weigh-in and lost an additional 2.8 lb. Not as significant as before, but not too shabby for a week's time either. My P.A. said that she would expect a 1-1.5 lb. weekly loss from here on out. To get that extra half-pound, I would be exercising. I set up a goal for myself to do 30 minutes of cardio followed by strength training a total of three times this week. I am happy to say that I completed my goal. This is a far cry from how long/hard/intense I used to work out when I was in college (and dating a personal trainer), but after not working out for the past 4-5 years, I'm happy that I reached my goal for the week. I'm definitely thankful for the things I learned when dating my ex, as I am not scared to lift weights or use machines with the big boys. I know what I'm doing. It's a big boring though using the apartment gym. I hate to sign up for a gym membership when I have one, but the machinery and equipment is somewhat limited. I will say that watching the Olympics while working out on the treadmill or elliptical has been great. It keeps my interest up and inspires me to keep going. 

Minor mishap
During my weigh-in I had a tiny mishap at the clinic. I had a surprise blood draw to recheck my potassium levels (since they were low last time). I did not eat before going in, and I don't know if I was in pain from the vitamin shots, or from the needle prick, or what, but I almost blacked out. I got really really nauseated and light-headed, and was so glad when the draw was over. It was a weird experience, and the P.A. came in immediately and the Medical Assistant gave me water. They cooled me down and then I ate a Cinnamon Pecan protein bar (which was super yummy). I recovered, and avoided vomiting, but it was definitely a weird experience. I kind of think it was a result of not eating, the pain from the shots, the pain from the blood draw prick, and the fact that I have been on a low-calorie diet. I have not always been great with blood draws, but have never passed out before. I will definitely request to lay down from now on.

Eating with friends at parties and get-togethers
I had 2 parties this weekend which involved food, and I found this to be more difficult than eating out at a restaurant. For one thing, you don't have as many options as you do as selecting from a restaurant menu. For another, you are at the mercy of whoever is hosting the party and/or providing the refreshments. I solved this by bringing food to the parties. This allowed me to seem like a gracious guest, while keeping the options open for me. For the first night (a small get-together to watch the Opening Ceremonies in London), I brought a large veggie/meat/cheese tray, and a container of hummus. I was able to eat some of the pepperoni and cheese in the tray, as well as the celery and broccoli. I passed on the ranch dip and carrots, but stuck with the hummus. I did try a few of the dips that others had made but kept those serving sizes very small. It was difficult not to have a beer with everyone else, but I brought my own water and Diet Coke. Nobody really noticed.

The second get-together was a cookout at a friend's house before going to see the new Batman movie. I knew it was going to be a cookout, so I brought my own turkey patty to grill. I also brought a small veggie tray and a small sugar-free jello mold. It was probably a little odd to the host, but his wife (who is a P.E. teacher and doesn't eat a lot of meat) totally understood, and nobody said anything about me going bun-free. I forgot to bring my carb-free ketchup, but I just kept it at a minimum, and only had a spoonful of baked beans (which is high in starches and sugars). Eating before going to the movies is also a great way to prevent yourself from the temptations of the overly-priced sodium-rich popcorn and sugary candies at the counter.

I'm pretty proud of myself for sticking to the diet and not cheating. I'm surprised I've been able to do that, and that I've made it this far. I have definitely craved McDonald's or Arby's or something...but I bypassed McDonald's (I want their fries!) and have had a couple Arby's roast beef sandwiches (no sauce, no bun).

Week 4 Begins!
I went for my 3rd weigh-in today, and it was bittersweet. The scale said I only lost 0.4 lb., but Tanita says I've lost 1.6 lb. of fat, and am retaining an extra 1 lb. of water weight, so I can still say it was a success. I've lost a total of 9.5 lb. so far. (Really hoping to at least hit that 10 lb. mark next week!)

Here is a shot of my Tanita slips that I've laid out in my notebook to compare the results week by week.

Here is a shot of my Weight History and stats from the Signature Patient Website. It's neat to see the progress. I hope that that chart at the top will see a steady (if not significant) decline as the weeks progress.

Goals for the upcoming week

• Limit sodium intake! This will help me to reduce water retention.
• Keep up with my supplements (i.e, taking them on time, taking them daily, etc.)
• Ramp up the exercise! I just ordered some Jillian Michaels' workout DVDs, like the 30 Day Shred (which is supposed to be pretty intense). I hope to start doing some of these in addition to training in the gym, and I definitely hope to do a minimum of three 30-minute cardio sessions plus strength training, if not more
• I hope to stick with the diet plan more strictly and not have any little cheats (even if it's just an extra almond here and there). I also plan to drink MORE water. If I haven't been meeting my minimum of 64 fl. oz. then this week I will be meeting it and then some. My P.A. set a goal for me to try to drink 80 fl. oz. daily this week.

Long-term goals

• I found this incredibly cute bikini at Target--it's navy blue with pink birds. Unfortunately, they are only sold online, and are sold out in pretty much every single size...except size small. I bought the bikini. I hope to wear the bikini...at some point. Obviously, it won't be this summer, but maybe I can wear it in the spring. We'll see. (I've always been a bit bustier, regardless of size, so that's something I will have to see about.)
• Get in shape, look and feel good in time for engagement photos. Well, let's not jump the gun. I need to get engaged first! BUT...when I do, I want to look good! ;)

End-of-week conclusions

• The number on the scale isn't everything! Look at the overall picture: body fat percentage, BMI, energy levels, how your clothes fit, how you feel, water retention levels...be happy and proud of yourself, even for small successes!
• Losing even 5-10 lb. can make a big difference in how you look and feel! I already feel more comfortable wearing some of my clothes that fit a big more "snug" than I liked them to at the beginning of the summer. I am feeling more confident wearing sleeveless items, and more confident wearing shirts that are more form-fitting in the waist section. I also am happily wearing a pair of chambray shorts that were too tight in the waist when I first got them. Can't wait to re-discover my closet after I've lost some more weight and can fit into more things and feel more comfortable with myself!

Hope to touch-base some time during the middle of the week before my next weigh-in!

Cheers,

D