My announcement on Facebook that I lost 40 pounds got people pretty stirred up. Many wanted to know how I did it, but beyond that, they wanted an exact account of what I do each day to encourage weight loss.
At the moment, my weight loss has stalled, which I’m okay with because I really feel like my body needs the break after losing that much weight so rapidly (from February to June!).
I eat clean (nothing processed or altered, just natural foods, unless you count good quality bacon and sausage as processed), and focus on only 3 meals per day instead of the 5 to 6 meals many clean eaters eat.
When you eat low carb, you don’t need to eat as often. In fact, for some people, appetite goes right out the window. That’s one of the reasons I’ve had so much success with it so far.
I will admit that I am still playing around with my eating plan. I seem to vacillate between low carb and Keto. So some days I focus on high fat content and making sure my macros are just right, and other days, I just don’t have time to track everything so I just make sure that everything I eat is low carb. I don’t have a lot of consistency at the moment. I feel like I’ve taken a giant step going low carb, and now I have to figure things out within low carb parameters, even after doing this for several months. It’s all a discovery process!
That being said, I can give you a rough outline of what I’ve been doing to lose the weight.
Please note: I am not a medical professional, nor do I have a background in nutrition. The information below is simply an account of what I am doing for me. It may not be right for you and should not replace qualified nutritional advice. Please consult a qualified medical professional before starting this or any new nutrition program. Apply the following information to your own eating plan at your own risk.
And just to give you some context, here are my before and after photos. I still have a long way to go, but it’s leaps and bounds better than when I started!
When I’m eating Keto, my macros are approximately 80% fat, 15% protein and 5% carbs. This generally puts me at approximately 20 total carbs or less per day, and yes, that’s low which is why I switch it up occasionally on busy days. I feel like it keeps my body guessing (which is good!) and also ensures that I won’t get lethargic from going too low in carbs day after day. That being said, I don’t want to knock my body out of ketosis, so I try to make sure I’m testing my ketones daily. (affiliate link)
When I’m not eating Keto, I focus on getting 20-25 net carbs for the day.
I do not count calories, although I do my best not to go overboard. Too much of anything will cause weight gain. I track my food as much as possible and typically end up in the 2000 to 2300 range in calories.
Breakfast is always high fat and plenty of protein simply because it carries me through the day so well. So I will usually have Keto Coffee, 2 eggs and some sort of meat. I try to keep the protein in moderation over the rest of the day, but for me, breakfast always needs protein. It’s just what works best for me. If I feel up to chopping, I will saute a few sliced mushrooms and chopped onion before cracking the eggs over that. That way, the onions and mushrooms get cooked into the egg whites of my over-medium eggs. It’s really delicious!
Lunch is more often than not a salad with lots of cold pressed olive oil, maybe an avocado, some chicken, and other low carb veggies. I stick with salads because they are fast and easy. Even when I eat out, I generally opt for a salad. It’s important to still get your veggies even though you eat low carb. Remember, we are aiming for good, overall health here. Not a drastic, nutrient-deficient diet that leaves you feeling worse than before you started.
Dinner is often a piece of meat with plenty of fats and more veggies. I tend to try and keep the carbs relatively low at dinner to manage my blood sugar better overnight. But there are occasions where I will enjoy a little bit of dessert with my mom and son. Usually, it’s a handful of berries or a small portion of one of the desserts I have posted here on my blog. I do try to keep dinner small-ish so I there isn’t so much for my stomach to digest just before bedtime.
As I said before, this whole eating plan is a work in progress and something that will probably take me several more months to really iron out flat. But part of finding health is taking the journey to discover what works for your own body, so I’m happy to experiment. As long as I feel better and better over time, I’m a happy girl.
And that, in a nutshell, is what I’ve done to lose 40 pounds to date.