Day 3, Post 150

 Goal Weight: 188 pounds 

   Today's Weight:        206.6 lbs
   Yesterday's Weight:    209.4 lbs
   Net Loss/Gain:         - 2.8 lbs

No walking to work today - I had chores to do at lunch and after work.


Yesterday, after breakfast, I started low-carb induction. Today's breakfast is a lot more like what an induction breakfast is. My goal today is to keep total net carbs (total grams - grams of fiber) under 30 grams.

I thought I'd say a few words about counting carbohydrates. When you look at the food label to determine carbohydrates, the grams of total carbs are given, then there's a breakdown into fiber (sometimes broken down further as well, by calling out soluble fiber) and sugar. When counting carbs, you are interested in the net carbs, which is the total amount less the amount that is fiber (which is indigestible, and has no hormonal (glucemic) impact, which basically means it passes through your body without contributing any food energy). 

The amount of net carbs in some foods is so low, relative to their quantity and volume, that they are not counted, except during induction, when everything counts. These very low-impact carbs are: Broccoli, cauliflower, celery, spinach, lettuce (any leafy green), cabbage. Other non-starchy vegetables have a low glycemic load, but still contain either more sugar or less fiber, and while perfectly acceptable as part of the diet, their carbs are counted. And starchy vegetables (potatoes) and grains are not part of this eating plan (except during carb-load meals). Interestingly, the low-impact carbs (which are also ultra-low in calories) are the most nutrient-dense (nutritional value for a given number of calories or volume of food).

One more note: My new charts don't have enough data in them to be interesting - which is to say, you cannot see trends and there is a lot of white space. I'll start posting my charts as soon as there is something to see.

   

Food Log

Breakfast

Spinach and cheese omelet and some cottage cheese.

    Carb count: 5 g. Net

Early Lunch

Grass-fed ground beef with home-made mayonnaise over romaine and cabbage.

    Carb count: 1 g. Net

 

Late Lunch

    2 oz raw almonds and an ounce of Montrego cheese.

    Carb count: 6 g Net

Dinner 

Bangers and Mash - the 'mash' in this case is mashed cauliflower with butter, salt and pepper.

    Carb Count:  5 g. Net

Day total carbs:  
    17 g. net carbs.
Net carbs = grams total carbs - grams fiber carbs


Note: Except during induction, some vegetables are not counted as adding to the carb total, e.g., they are 'free' and unlimited). Today I am in induction.


Liquid Intake
    Coffee:  24 oz,   Water: 128+ oz.