So this week was frustrating! I actually weight about 4 lbs more than this time last week. Notes on this:
I have had terrible swelling in my legs in the evening due to heat. At least some of this has to be water weight, but … still sucks.
I really messed up Monday and stressed ate. This means that I likely dropped out of ketosis and it can take up to 4 to 5 days to get back into ketosis. I never tested with ketosis sticks so I don’t know for sure on this.
In researching ketosis I came across something I hadn’t learned yet– keeping your ADDED fat to under 30g a day for weight loss. Most of your fat should come from whole foods like eggs and avocados combined with the fats from your proteins that you eat. I decided to go back and count my added fat grams for the last 4 weeks to see if I could see a correlation to weight loss. This is what I found:
9/9 | 9/8 | 9/7 | 9/6 | 9/5 | 9/4 | 9/3 |
28 | 74 | 73 | 39 | 0 | 92 | 42 |
9/2 | 9/1 | 8/31 | 8/30 | 8/29 | 8/28 | 8/27 |
86 | 81 | 27 | 44 | 48 | 6 | 11 |
8/26 | 8/25 | 8/24 | 8/23 | 8/22 | 8/21 | 8/20 |
24 | 12 | 27 | 23 | 42 | 33 | 48 |
8/19 | 8/18 | 8/17 | 8/16 | 8/15 | 8/14 | 8/13 |
48 | 14 | 22 | 26 | 21 | 30 | 14 |
You can see Week one I ate an average of 25 grams added fat a day– I lost somewhere around 10 lbs that week. Week 2 I ate an average of 29.9 grams of added fat a day and I lost about 7 lbs. Week 3 I started struggling and I ended at a bit over 1 lb weight loss and ate an average of 43.3 grams of added fat. Last Week I gained 4 lbs and had an average of 49.8 grams of added fat a day. It is important to note at beginning of week 3 I transitioned to 75% fat in my diet so that could also have something to do with this trend.
For this week to study this issue I am going to keep my added fat grams under 30g and try to stay at 75% of my diet as fat to see what happens. My hypothesis is that I will start losing weight again 😛
What is theory behind the added fat? Why is that such a big deal? Your body turns to that as a preliminary food source. So the thought is that rather than using stored fats it used the more easily accessible “straight fats”
Let’s see what happens next week!
Have a great journey. Onward and upwards!