I had had it! You know the feeling. Pants too tight to breathe, refusing to go up a size, feeling awful, discouraged, and disappointed. But what to do about it. Last spring, I found myself at 168 pounds – knowing I had to do something, but what?
My life’s work has been spent researching the details of long term success for bariatric patients. I am a patient myself from 1995. I lost 125 pounds, but my weight has fluctuated up and down through the years and the battle with the disease of obesity continues. At my wits end, I knew that I had to tell myself the truth about my habits aligned with what I know about The Success Habits of Weight Loss Surgery Patients. The picture was clear. Several were out of whack – some easily restored like drinking more water – being more consistent with my vitamins and exercise. My eating however was out of control, and I was not making myself accountable. So…what to do?
I came to this point in time knowing several things about myself.
1. For permanent change, I had to engage my mind in a big way. I had to read, learn, study, listen to podcasts, watch videos and keep my head in the game. I had to keep myself motivated and my thoughts focused on my weight and health goals.
2. I already knew what my metabolic rate – (trial and error and had it tested years ago) 1147 calories; that’s it!
3. I knew carbs were my greatest challenge. And most importantly,
4. I knew I had to log and track my progress.
I had good success with our Back on Track Program (6 weeks including 2 weeks of Ketosis) but wanted to learn, understand and do more. I started researching Keto Diets and wow; I had no idea! there is so much research, information, food, recipes, articles, and groups. The more I learned, the more interested in it I was. So – I began.
- Tracking – Though there are several ways to track and record I have found that for me, MyFitnessPal has been awesome. I learned to track, not just calories but macronutrients. Through the months, I adjusted with percentages and found my sweet spot. Yours will be different, so I will share with you the ranges I use. Calories – 1,000 to 1,200. Carbs 30 to 50 grams, Fat 85 to 115 grams and Protein 90 – 120 grams.
- After a few days, I did experience what they call the Keto Flu. I was happy about it honestly, because I could feel my body changing from burning carbs to using fat for fuel. Awesome! And the weight started to come off – quickly.
- I started stocking up on foods I love like shrimp, avocado, zucchini, seeds, and nuts. I tried many different recipes using alternative flours and sweeteners, but I found some keepers, but I have learned that for me, I would rather do without than have keto bread, pudding, ice cream or honestly, low carb anything.
- Knowing that game is staying in ketosis by keeping my insulin levels low – I started measuring my glucose and ketone levels with a Keto-Mojo Meter. I homed in on exactly how and when my insulin rises and falls. What foods effect it, what exercise does to it.
After about 4 months – and a weight loss of 18 pounds, I deliberately went off of keto. And I felt it. My weight loss stalled for a bit – but then….I learned how to keep my insulin levels down and my body in ketosis with Intermittent Fasting!! I have continued to lose weight, my energy levels are up, my mind is clear and I can’t imagine ever going back to eating all the time.
Stick with me for more details on my experience with Intermittent Fasting.
Download handout here: BariKeto?
References and Recommendations
The Success Habits of Weight Loss Surgery Patients
The Obesity Code, Jason Fung YouTube Channel
Dr Benjamin Bikman– Insulin Resistance – Fat for Fuel