Sunday, November 11, 2012


On July 9, 2012, I started eating in such a way as to be fueled by Nutritional Ketosis.  If you are new here and do not know what that means, look at the links at the bottom of this post to read more about it in detail.  The short version is this:  I am eating very high fat, moderate protein and very low carb.  For the first several weeks, I was testing my blood ketone levels with a hand held monitor.  I have stopped doing this because the strips are very expensive and I know that I am in the "zone" that I want to be.  Because I have not changed the way I am eating, and I continue to lose body fat, it is reasonable to assume that I am still in Nutritional Ketosis.  If I start to gain body fat or change the way I am eating, I will do more testing.

In the past month, I have gotten back into nutritional ketosis.  I know this because I started losing weight again and my appetite went back down.  I have been fat fasting during the day and eating a regular high fat, moderate protein, very low carb dinner.

In the past month, I have eaten a few things that I should not have, but only a very small amount.  Being as close as I am to goal has given me "permission" to cheat a little, but I keep it under control.

My blood glucose is still in a healthy range and I test it once per week.

I have stuck to my resolve to stop the daily weighings and measurings.  Although I step on the scale occasionally during the week, I do not record what I weigh.  On Sunday, I do an official weigh-in and take my full body measurements.

Here are my charts.  Body size is doing well, and last week I hit a new low weight of 136.4, which is less than a half of a pound away from my goal.

In summary, in the past 4 months:
I lost 1/4" around my neck
I lost 3/4" around my bicep
I lost 1" around my bust (a new low)
I lost 2-1/4" around my waist
I lost 1-7/8" around my navel (a new low)
I lost 1-3/8" around my hips
I lost 1" around my thigh (a new low)
I lost 3/8" around my calf
Total lost:  11"

I lost 9.2 pounds on the scale (lost 9 pounds of body fat and 0.2 pounds of lean mass).
I went down 4.1 percentage points on my body fat.
I went down 0.030 points on my waist-to-hip ratio.

I did not track my food this week.  As much as I am working, it's really hard to track, but I think I did pretty good.

This is my daily goal:

1539 calories
135g fat (79%)
54g protein (14%)
27g carbs (7%)

Here is my "body goal":

136 pounds scale weight
40.8 pounds body fat (30%)
95.2 pounds lean mass (70%)
11.75" neck
28.5" waist
38.5" hips
0.740 waist-to-hip ratio
To get there, I need to lose 3.7 pounds of body fat, gain 1.5 pounds of lean mass and lose 1/8" around my neck, 1-1/2" around my waist and 3/8" around my hips.