Week Fourteen Summary

Once again, I have neglected to post to this blog for several weeks. I am now down to my target weight. (Really just above but close enough that I'm now in the maintenance phase of the diet.) I'm currently at 151.9 lbs (fit Aria) or 150.4 lbs (RENPHO). I'm super excited that I'm at my goal. I've lost 45.1 lbs so far. I plan to loose a few more pounds over the next few weeks. I plan to get to 145 and maintain my weight between 145 and 150 lbs. going forward. My average weight loss over the past 14 weeks has been 3.2 lbs/wk. My rate of loss was a bit more than called for by the PHD program so I feel very fortunate. I believe my attitude to stick with it and not being tempted to cheat along with my increased activity level made the difference. Since my last post, I had a cold or maybe the flu, which reduced my activity for two weeks. (No, it was not the keto flu.) This really did not have an impact on my weight loss but it did impact my Couch to 5K program. When I

Week Eight Summary

I'm down to 168 this week. It was a great week with a 4.5 lb loss. I did not think this week was going to end up with that much of a loss as I stayed the same weight for three days in a row. My average weight loss per week so far is about 3.6 lbs/week. This is a bit better than the expected 2.8 lbs/week as originally planned so I'm very happy with the results thus far. Some weeks I've had very little loss and other weeks I've had a bit more. My loss per week has ranged from 0.9 to 6.6 lbs. Don't get discouraged if you have a bad week of little or no weight loss. If you are going to get worked up over making little to no progress or if you see a slight gain then it is best not to weigh yourself every day. I weigh myself every day but I've been weighing myself everyday since I bought the Fitbit Aria scale in November 2014. I've seen how your weight fluctuates day to day or even throughout the day. I know that you need to look at the trends over a longer timesc

Week Seven Summary

I'm down to 173 this week. Getting excited as I'm nearing the 160's and down by 23+ lbs from my starting weight. Half way to my goal of 150 lbs!!! I put together a graph to show my progress to the goal as well as my overall activity since I've been on the program. Hopefully, I can maintain the rate of loss that I have been experiencing. If so, I may finish ahead of schedule, which would be great. At this point, I have been having some thoughts that could derail my progress if I'm not careful. I am looking so much better now and thinking that I'm happy right were I am right now. I have to keep telling myself that if I were to stop here, I'm still overweight by 13 lbs so I'm still in the danger zone as far as my health goes. I also know that I would not be giving myself any safety zone for any weight fluctuation so it is not a good weight to be at. I need to stay with it to win it!!! I still have plenty of fat in to pinch as well so I know that

Week Six Summary

Wow, I missed posting for a few weeks. I'll try to get better at keeping up with my entries. This week has went pretty well but the weight loss slowed down this week. I was still pleased with the 1.8 lbs loss. The previous weeks, I've been having 3 to 4 lbs loss. I'm down to 176 lbs so I decided to start the Couch to 5K program. I've been wanting to do a 5K for a couple of years but never got my act together to get it done. One of the problems that I've had is knee and foot pain. I suspected that the extra weight that I was carrying was to blame. It looks like I may have been right as I've not had knee or foot pain in a while now. Since I've not had pain, I feel that I can get started on my goal of running a 5K this year. The Couch to 5K program is an 8 week program. I finished week one and if I stick to the plan, I should finish up around 22 October. Wish me luck. For weeks 3 to 5, I've been struggling with keeping my electrolytes in balance. This ha

Week Two Summary

The end of the week is much better than the start. After being drained last Saturday, it took me until Tuesday to recover but I only blame myself. Rachel, the PHD Advanced Nutrition team member that I have been working with told me that it would be a good idea to have  Ultima Hydrating Electrolyte Powder  on-hand to help maintain my electrolyte balance. I did not have it on-hand so I ordered it from Amazon and paid a little extra to get it as soon as possible.  I received it on Monday afternoon which is why I did not feel right until around Tuesday. I have been drinking one in the morning and one in the afternoon so I feel fine and doubt I will find myself in the same situation again. If I know anyone starting the Keto Diet, I will tell them to get an electrolyte supplement sooner rather than wait until you need it. I've been learning to take some time out for myself everyday. I have known that I need to do so for a long while but have never felt that I really could not carve out

Week One Summary

The week started well but this weekend, I have not been feeling so well. I believe it is the Keto Flu which means that my electrolytes are a bit out of wack. I've been adding salt to my diet but still not back to where I was Saturday morning. All week I had been feeling awesome but I over did my workout on Saturday morning. I went for a walk and decided to just keep walking as I was feeling great. I ended up walking a little over 7 miles which was great but about an hour after I was back home, it hit me. I think it's a bit odd that I have been noticing some things that should not happen for a few weeks. One thing is I have been having more dreams than I have in the past. All are good and I feel refreshed when I get up. I also feel like my energy is fairly level all day. I had not been tired at work like usual. We'll see how this week goes. BTW: I am down about 5 pounds this week from 197 to 192. Most of this is water weight but it is a nice start. Hopefully I will see 1

Week 1 - Day 1

Intro I was inspired to go on the Keto Diet to loose weight after I saw the success that my friend Scott had on the diet. He is a real evangelist of the Keto Diet and Dr. Ashley Lucas at PHD Advanced Nutrition . I will be working with the PHD Advanced Nutrition Team remotely as I am not near any of their locations. I decided to go with PHD Advanced Nutrition rather than someone locally as I feel confident that I will be able to hit my goal with the team and the support of my friend, Scott. Last week, I had a phone consolation with Dr. Ashley Lucas. After speaking with her, I understood more about the program and was excited that she felt that I should be able to hit my target weight in 16 weeks. I then had a follow up call from Rachel who is helping me to get started. I have some homework for the first week. One of the main assignments is to write a letter explaining why I am getting started on this path and what I hope to get out of it. The reason for the letter is to solicit supp