Happy June!

I’m hopeful this month will be less chaotic than last month. There has been so much going on lately and my anxiety has been in complete overdrive! Looking forward to calmer times. Things are a little better since my last update so looks like things are headed in the right direction.

I wanted to update the blog with a couple things I’ve been playing around with when it comes to eating. For several years I followed the whole “eat 5-6 small meals a day” way of eating and recently decided to switch things up. Quite a bit.

Intermittent Fasting

For whatever reason I’m having a hell of a time dropping the 20-25 pounds I’d like to lose so I had to make some changes to hopefully get things moving again. I actually made two pretty big changes at the same time and so far I’ve been able to drop 4 of those pounds in the last few weeks.

The first change I made was going back to eating 3 to 4 times a day and eating those meals between the hours of 12pm and 8pm. This means my fasting window is from 8pm to 12pm. So it’s a 16:8 fast. I’m definitely not a professional when it comes to this stuff but this article goes more in depth of the how and whys of intermittent fasting. I do know that I typically prefer to eat later in the day anyway so this has been a super easy change for me and I’m liking it a lot.

Lower Carb/Keto

I’m never for “diets” that eliminate food items or groups. When I say I’m eating lowER carb, it’s because I was eating wayyyyy too many carbs prior to this. And most were not from healthy carb sources either. Something I need to work on.

You could say I’m following a fairly ketogenic (keto) diet but I’m not super strict with it. Again, I’m no professional so if you’d like to learn more about the hows and whys of keto, please see this article. The macros I set for myself are based on the standard ketogenic diet so 70% fat, 20% protein, 10% carbs.

Changes and Realizations!

I’ve noticed several changes. I do plan to do a separate blog post about that but just wanted to touch on them for now.

• Don’t feel as hungry
• Don’t suffer the mid-day “slump” where I crave carbs like a crazy lady
• Losing weight (track weekly)
• Losing inches (haven’t measured, can tell by looking in the mirror and the way clothes fit)
• I can eat 10% of my calories from carbs and still make it through the day feeling strong (most of the time, ha!)
• I don’t overeat
• Healthy fats are filling and satisfying
• It’s not restricting

I am noticing today that I’m really hungry right now and it’s only 10:14. Clock is moving pretty slow! I think this is because of the heavy leg workout I did yesterday. No HIIT, just legs and I’m S-O-R-E. And hungry. Did I mention I’m hungry? I probably didn’t eat enough post workout and I’m regretting that now. C’mon noon!

Update 6/21/17: I have added more carbs back into my life. Carbs making up 10% of my calories each day wasn’t sustainable for me and the types of workouts I prefer to do (heavy lifting and HIIT). I am still doing intermittent fasting though and I love it. Following a keto-esque plan did give me a little jump start to keep working to my goals and it’s something I might dabble in here and there, but never for a super long period of time. I can’t do it, man!

Helpful Reads

• Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet

• Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers

• The FastDiet – Revised & Updated: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting

Keto-related Facebook Groups

In these groups you’ll meet like-minded folks who share progress pictures, recipes, successes, help hold you accountable and more.

• Ketogenic Success
• Ketogenic Lifestyle
• Keto for Beginners

Workout selfie from last Friday’s shoulders + HIIT workout.

• Seated presses
• Lateral raises
• Delt raises
• 30:30 treadmill sprints

I’ve always struggled with keeping a regular HIIT schedule but I’ve been getting those workouts in 2-3 times a week for the past few weeks and I know that’s making a difference too. I feel so amazing while I’m running, it’s a shame I don’t get more excited about doing it.

I hope things have been going well for you lately.

Just keep swimming!