Tag: ketogenic

KETO UPDATE: Two Months In

It’s hard to believe that I am two months into this thing. This past month has gone by quite fast to be honest. My weight loss has slowed down which was kind of expected. But, overall I am close to losing 30lbs — which was my overall goal for the whole three months.

So, though I only lost about 5-6lbs., I am still ahead of my projections — and I am losing inches at the same time. So I am still progressing — which I need to remember. The number on the scale is just part of the equation on the affect this diet has had on my health.

I am still tweaking my thyroid medication, but I feel a difference following a keto diet. Especially the past couple of weeks since I switched my thyroid medication dosage. So I am very optimistic.

Looking forward to the next month, I’d like to lose more than just 6lbs. I feel like I can do more — I’d really love to see 10-15lbs. if my body is up to it. I mean, it’s not like there isn’t fat there to lose. I would love to be close to 240-245 by next month.

Besides just keeping doing what I am doing — I think there’s a few other things I can do to get there. Beside watching my macros closer, I really should watch my dairy intake a bit more. Being lactose intolerant is probably not helping me much. Almond milk and alternative cheese should be more prevalent in my diet.

Should.

But, I won’t lie, cheese is a much more enjoyable fat to add to meals compared to olive oil. But, yeah, I need to slowly breakup with it.

I also need add a bit more intensity to my runs. I am working with my coach, not to necessarily make me faster, but to work on my endurance for my 100 mile run in February. But, if I can up my intensity a bit during my week day runs, I know I can burn some more fat along the way.

The changes aren’t huge, but little tweaks that can hopefully help me break through this plateau. And, I can’t let myself be too overwhelmed with the non-progress on the scale, because I am progressing. I just have to remember that.

But, here’s to the last month — and to 240!

Let’s get to work!


START: 282.2 lbs. (8/16/17)
CURRENT: 252.8 lbs (10/16/17)
OVERALL LOST: -29.4 lbs.

MONTH #1 START: 282.2 lbs.
MONTH #1 LOST: -23.8 lbs.

MONTH #2 START: 258.4 lbs.
MONTH #2 LOST: -5.6 lbs.

MONTH #3 START: 252.8 lbs.
MONTH #3 LOST: 0.0 lbs.



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KETO UPDATE: One Month In

I’ve meant to post this earlier this week. But, thanks to not feeling too hot after my race this past weekend and working on that race recap, I’ve taken my time to get to get to it. But, that’s okay, it’s still relevant.

The past month has gone by pretty quickly — it’s hard to believe that I am a month into my 36th year. Almost as hard as it is to believe that I am 36. I mean, adults are 36. I have actually really loved my thirties, so I’m not complaining too much. It’s hard to believe sometimes how fast time goes.

I’ve been following a keto diet now for a month and I feel like I have finally gotten the hang of it. The first couple of weeks were kinda stumbling and bumbling while faking it until I got it. But, I think I got it?

I’m down -21.8 in the first month. Sometimes that I am, quite frankly, surprised and happy about. My body has really responded to the diet, which is something that hasn’t happened a lot in the past 2-3 years. It’s giving me hope that I’ll get where I want to be physically for my 100 mile run and future fitness goals.

It’s been hard dealing with my Hashimoto’s Disease, but this diet really seems to minimize many of the affects to my body. I have noticed a jump in my energy, attitude and hunger cravings. I’ve found a groove the past week, week and a half, that I haven’t felt in quite a while. I’m happy.

I know I have quite a bit of work still cut out for me. And, that’s fine — fine and fun. I am exercising 4-5 times a week, which includes a weight training class three times a week along with 2-3 runs during the week. This is all on top of my daily physical therapy for my foot — which really isn’t a workout — but, it is. I count it.

The changes that I have seen aren’t just with my energy levels, but I’ve seen changes physically as well. I am noticing the change in how my clothes are fitting and looking in the mirror. It’s a great feeling when you notice your pants slipping a bit off your waist.

I have also noticed the change in my appetite. I have included intermittent fasting into my diet, so I don’t eat usually until 11am to noon depending on the day and then eat my meals within about six hours of that first meal. I seriously don’t have any major cravings — which has surprised me. But, when you’re on spot with your fat — you shouldn’t be craving much or anything, especially sugary.

I am excited to see what this next month will hold for me. I don’t expect to lose another 22 lbs., but I’d love to lose another 10lbs. to put me over 30 lbs. lost since I started this diet. That’d be amazing, because I was hoping just to lose 30 lbs. in the 90 days I was planning on following the diet. I am well on my way to that goal.

I do have a few things to figure out about this diet, mainly about what I am going to do with it after the 90 days. I will be in Greece for a couple weeks in November and I am not planning on doing a strict keto diet while there — it’d really be impossible, especially since I am going back to the “homeland” and spending time with family there.

But, I want to continue to follow the keto lifestyle after my return. I am sure I’ll put on a little weight. But, I want to stick to it throughout the holidays. I am sure I will make a few adjustments here and there, but I have a couple of months to do my homework on that. But, I need to have it on my mind now as not to blind slide myself when I get back from Greece.

Anyways, here are my numbers along with my workout routine that I’ve been following for the past month …

START: 282.2 lbs. (8/16/17)
CURRENT: 258.4 lbs. (9/15/17)
OVERALL LOST: -23.8 lbs.

MONTH #1 START: 282.2 lbs.
MONTH #1 LOST: -23.8 lbs.

MONTH #2 START: 258.4 lbs.
MONTH #2 LOST: 0.0 lbs.

MONTH #3 START: 0.0 lbs.
MONTH #3 LOST: 0.0 lbs.

CLICK TO ENLARGE

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Experiencing the “Keto Krash” …

Remember how, when I started this diet, I said that I didn’t know what I was doing? Yeaaaaaah — last Saturday — I had NO idea what I was doing. While running the Run Elevated Half Marathon down Little Cottonwood here in Salt Lake, I totally crashed.

Not the kind of crash where you fall down scrape your knees and whatnot, but physically, mentally and emotionally — CRASHED. It took me almost over a half hour to finish the last miles. It was bad.

But, luckily for you, I am alive and able to blog about my experience. Not to mention to share a few things I learned from my experience, that I will be doing differently this weekend at the Nebo Half.

So let’s start off by identifying what I did wrong …

  • I didn’t fuel properly for this phase of my diet. I focused on drinking electrolytes the night before and morning of the race, but that wasn’t enough. I mainly fueled with fats and protein.
  • I don’t think I ate enough food in the morning — I ate some turkey and cheese, some hardboiled eggs, dill pickles and couple slices of pork I cooked the night before. That seems like quite a bit of food, but it wasn’t and I felt that fairly early in my race.
  • I ate two hardboiled eggs a half hour before gun time. This didn’t settle well on my stomach and gave me some unpleasant gas. I felt sorry for the downwinders. It was a bad decision all around for me.
  • I didn’t properly refuel with electrolytes during the race. I started taking sips of Gatorade, but to avoid the extra sugar I focused on hydrating with more water. It’s no wonder I crashed at Mile 11 with this game plan.
  • And, lastly, I didn’t research enough of what I should have done for the half having just started this diet.

Here’s what I probably should have done …

  • I should have slightly spiked my carbs before the race — like a half banana, half an orange or some kind of carb-filled fruit. Nothing processed, but a whole food.
  • I should have run with my applesauce packets I am accustomed to running with lately. Each packet has about 13 grams of carbs and if I sipped this throughout the run it would have helped me a lot in the middle of the run.
  • I should have packed my own Powerade Zero to drink throughout the run. If I was so worried about the sugar — there’s an easy solution to that problem.
  • I should have read and researched more — and not been so stubborn in not allowing myself to eat a few extra carbs right before and during the run.

And, finally, here’s what I am planning on doing differently this weekend during the Nebo Half …

  • I am going to read more about what I should doing to avoid a crash during a run while on a keto diet. That’s a must. I need to avoid that as my #1 goal for this weekend’s race.
  • I am going to eat a half banana about 10-15 minutes before the race — just to give myself the jump of energy.
  • I am going to run with two applesauce packets. I am going to sip from one as long as I need to, keeping the second as a backup plan.
  • I am going to bring my own Powerade Zero — either on my waste or on a hydration pack. I haven’t decided yet — I kinda hate both — so it might be a game time decision which one I go with. But, it might be the backpack, belts make me feel weird.
  • I am not going to eat hardboiled eggs before my run, but I will load up some peanut butter, meat and cheese the morning of the race. I need more calories — lots more. But, not too much where it’ll make me sick.

I think these are good assessments and good directives. I’d like to say that I don’t need the half banana or applesauce, but I feel like right now I do. Plus, it’s unprocessed and not too carb loaded. I hope to ween myself off it completely within the next month.

But, we’ll see?

I just need to listen to my body and take the cues it’s giving me so I don’t have a repeat of Saturday. That’s not going to happen again.


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My initial thoughts …

So it’s been three days since I started my keto diet. I’m not going to lie to you and say I feel amazing and it’s totally working, because, well, it’s been three days. But, I have some initial thoughts about the diet I thought I’d share.

I kinda decided to bullet point them for reading ease. So here they are in no particular order …

  • I’ve dropped 6.4lbs. so far — but, I kinda expected that since I ate somewhat unrestrained the day before I started. But, it does give me some hope that I’ll do better than expected.
  • Yesterday was difficult, because I was feeling the sugar and carb withdrawals. I had a lingering headache that probably would have subsided with if I fed myself a piece of bread. I’m hoping I don’t have too many more days like that ahead of me.
  • I am interested to see my race on tomorrow goes — I am a bit worried being so low on carbs going into it. But, I don’t carb load much before a race anymore, anyways. But, I usually eat a banana a half hour or so before a race. We’ll see how it goes. I’ve been counseled to protein load instead and I should be fine.
  • It’s hard not grabbing for a banana — like real hard.
  • It’s hard not wanting to delve into a bowl of fruit altogether. My mom was cutting watermelon and cantaloupe and I became fixated on that for a bit, ultimately just walking away.
  • There’s a lot of science to the diet. Like a lot. Which, I won’t lie, I am trying to educate myself on and trying to simplify for ease.
  • The low-carb mentality isn’t as hard to adapt to as the high-fat. mentality. I thought it was going to be “YEAH, FAT!” but I’ve honestly conditioned myself to be moderate with my fat intake. It’s a definite gear change.
  • I see the wisdom of eating high fat, especially in helping to keep me from feeling hungry.
  • I have keto strips, but I haven’t used them yet. I am going to start next week testing my ketogenic levels. I thought about starting now, but I just wanted to focus on adapting to the diet regime.
  • I am still working on a set diet and workout regime. I should have that finalized by this weekend — which I’ll share next week. I’m just trying to do and eat what I need to in simplicity.

So, yeah, lots of initial thoughts. Still lots of things to figure out. But, I’m still very optimistic about where I will in less than 90 days. And, more than that — I know I can do this, because I’m doing it!

And, so it begins …

I’ve been waiting for this day for quite a while. Well, okay, for like two weeks. But, those two weeks seemed like forever ago. You’re probably wondering why I didn’t just start — like — two weeks ago?

Well, two reasons — one, I didn’t want to NOT have cake on my birthday and, two, the 16th would mark 90 days before my trip to Greece. I wanted to use those 90 days as motivation to follow my new diet regime. Plus, those two weeks kind of gave me some time to mentally and physically prepare for the new lifestyle change.

This past weekend I added some glutenous foods temporarily back into my diet — mainly because I knew I was going back on a strict gluten free diet soon and because I wanted it — I won’t lie. Pizza, pasta and of course cake — were some of the examples of what I enjoyed over the weekend.

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Luckily when I eat gluten I don’t get super sick like those with celiac and other gluten sensitive diseases. In the moment I am fine, but depending on the amount of gluten I eat, usually within a half hour or sooner I start feeling it. I feel it in my energy and mood levels and it’s honestly just not fun. But, get me in the moment of eating pizza or pasta and I am a happy clam!

But, isn’t that pretty much life with any food?

That’s a post for another day.

Anyways, I am ready to start this thing. I’m excited to see happens with my energy levels, thyroid and body. As with any diet I like to document it with ‘before and after pictures.’ So here are some lovely half naked pictures of myself to commemorate this dietary occasion …

CLICK TO ENLARGE — CLICK AT YOUR OWN RISK

I have so many half naked pictures of myself in these poses on the internet that I don’t cringe at them. Though I have wonder if I posted a picture of my naked chest on Instagram  if it’d get flagged for being against their terms and conditions? Either way, I am going to update those pictures every 30 days. I’m hoping to see some big differences.

I also weighed in at 279.8, which kinda surprised me — I only gained like 8-9lbs. in the past two weeks. But, I know a lot of that will drop off quickly, because yesterday I ate quite a bit of food being my birthday and all. So I probably gained more like 5-6lbs.?

Either way — 279.8 is the starting point.

My goal is to get to 250 or lower before November 15th when I leave for Greece. I feel fairly confident I’ll get there. That’s about 2.5lbs. a week, I know I’ll be able to hit at least for the first 4-6 weeks.

But, I’m not sure how much I want stress about the weight compared to focusing on the diet and making sure I get myself in my needed ketogenesis range to burn fat. I am so new to this ketogenic stuff, but I know I’ll get there. I might be bumbling and stumbling with it for the first couple of days, so I hope get into a good rhythm with it fast.

One thing to help aid myself in the new diet I bought myself Christopher McDougall’s book “Natural Born Heroes” He’s also the author of “Born to Run” — one of my favorite running books. This is a pretty recent book — came out last April — and I didn’t hear about it until yesterday from my brother-in-law.

But, after hearing him talk about the book and then reading the description the book, the book is PERFECT for my nightstand. The book basically tells the story of athletic prowess of three Cretan resistance fighters in WWII. McDougall delves into what made these Cretans these amazing endurance athletes — including their diet. Which was basically paleo/ketogenic in nature.

Why this appeals to me so much is not just because of the diet or that it’s based in Greece. But, it’s specifically based in Crete, which is where my Papou — my Great Grandpa — was born and raised. In fact I am probably more Cretan than Greek. But, that’s a long complicated story that I’ll leave for another day.

But, the fact that I’ve got Cretan DNA within me really draws me toward that book. If a ketogenic diet can help me achieve an nth degree of what’s talked about in McDougall’s book, I’m excited to see what happens to me. It really excites and fills me with hope that this is going to work.

Anyways, I’m excited to be forging forward with this new diet lifestyle. And, I especially can’t wait to read my new book either. Here’s to the next 90 days! Here’s to Greece! Here’s to my health!


Just call me KETOshua from now on …

I don’t know how these formal announcements go. But, I guess there’s no other way to put it. I am going to be doing the Keto Diet.

I’m not sure how this is going to affect my life? I won’t lie, I’m not exactly sure what I am doing? I just know that I want to do it and from those I know (and trust) they had nothing but good things to say about a Keto based diet.

The past 3-4 months have kinda sucked for me. And, I’m just not where I wanted or planned to be physically — and subsequently emotionally — with my training. I was really planning on some great training, but after my sprained ankle those plans were really derailed. My weight-loss stalled and even following a clean gluten-free diet — didn’t do much for me.

And, honestly, the past couple of weeks it’s put me in a funk. So, I’m looking to shake things up for a number of reasons. Let me list the ways …

1) I want to lose 20-30 lbs. before November 15 (that’s when I am heading to Greece)
2) My ankle is healing nicely and I am starting to get back into a workout rhythm. 
3) I need a challenge — something hard that I can work towards.

So, yeah.

I’m tackling this in a few ways. First off, I am not starting now. As much as I want to, I am starting it on August 16th, which will be 90 days before I leave for Greece. I like working on 30 day fitness cycles.

Secondly, August 15th is my birthday. Who in their right mind wants to start a diet ON or BEFORE their birthday? Especially a diet that pretty much eliminates carbs? A birthday cake-less birthday is almost as depressing as pretty much any Sarah McLachlan commercial.

Though the thought of a bacon birthday cake does interest me.

And, thirdly, I never start a diet on a Monday or first day of the month. It’s stupid. And, if you want to fall into perpetual dieting all you have to do is wait until next week or month. But, that’s a post for another day. And, probably something I should put in my book.

Anyways, as I said, I have NO idea what I am doing. But, luckily for me, I have the internet. So, I’ve been Googling lots about the Keto Diet. I’ve found some good stuff here, here, here, here and of course you can’t reference anything from the internet without referencing Wikipedia. I’m pouring over this stuff this weekend and probably for the next couple of weeks until I get the hang of the diet.

Do I think this is a cure all to my problems? Of course not. But, in dealing with my Hashimoto’s Disease I love how compatible it is with my diet restrictions. And, I feel like there isn’t MUCH to change from my current diet other than monitoring my ketogenic levels.

In addition to all this prepping I decided to rename my fitness Instagram account @fight4phat to @ketoshua (it kinda makes me sound Asian, huh?). It’s just a play on words of my name and Keto. Cute, I know. But, I have started networking and following a number of keto accounts in hope for support and meal inspiration.

So, I guess you can I am all in, eh?

Make sure to follow me on Instagram. I’ll post some on PhatJosh over on the Facebook. And, I plan on checking in here on the bloggy blog as well.

But, I am planning on having a few “free” meals before starting the diet. I feel like I need to have another “Farewell to Carbs Tour” with some nachos, popcorn and of course my birthday cake on Tuesday.

So, if you’ve had any success on a keto diet — or non-success — I’d love to hear what you have to say about it. Drop a line in the comments below.

Oh, yeah, and follow me over on the Instagram as well …