My LCHF week in review: June 28 – July 5

Last updated on April 18th, 2017

Starting weight = 220.2 lbs.
Ending weight = 220.2 lbs.

[Correction: I’ve discovered one incomplete day in my food log for the period covered in the above table. Thursday, July 2, I recorded no foods after lunch, but am positive I ate dinner! Probably a snack, too. So my best guess is that I ate an additional 500 – 600 calories that day. Therefore, my daily average calories was higher than is shown, though still under 1,700 per day. In other words, still low!]

If my goal were to maintain my current weight, I’d being doing great. I’ve hung around the 220 pound level now for two months.  But my goal is to get under 200 pounds — a place I haven’t been in over 40 years.

So, I’m still stalled, big time. This past week saw no change in my weight at all.

As a reader suggested last week, I need to get my “head back in the game.” Overall, my numbers for last week weren’t bad. I averaged 39 grams of net carbs per day. 

However, there were a couple individual meals during the week that sabotaged my weight loss efforts. One was dinner out on Wednesday, at which I ate hash-brown potatoes and coleslaw. The other was a party in honor of my father-in-law’s 93rd birthday on Saturday, at which I ate a slice of white-chocolate cake with truffles and cream cheese frosting. I also ate a few potato chips at the party.

I don’t regret the birthday cake. It was home-made and delicious, and a special occasion. I regret the hash-browns, coleslaw, and chips. I had no need for those. I just didn’t have my head in the game.

The weight loss game, that is. My average calories from fat was only 65%, and I don’t lose weight at that percentage. Not surprisingly, on Sunday, when I measured my ketone level with the Ketonix breath analyzer, my score was only 39 — the first time I’ve blown less than a 54 since I’ve had the device. Usually, my Ketonix score has been above 60. Apparently eating cake plays hell with your ketones!

I need to improve my focus. One way to do that is to blog more often — at least one post a day for the next week. I’ll weigh in every day, and reflect on what I’m eating.

My dietary goal is simple — keep my percent of calories from fat at or above 70% for each day. If I do that, everything else should take care of itself.