Keto Update: 2 Months Down

I wanted to give an update for those who were interested in our progress on our new eating plan!

For those who were not aware, on June 1st, my beloved wife and I started a low-carbohydrate, high-fat (LCHF) eating plan, patterned after the “ketogenic” diet. Without getting all science-y on you, the basic premise of the LCHF diet is that dramatically reducing your carbohydrate intake causes your body to begin burning fat for fuel, breaking down fat molecules into ketones and other things. This helps to regulate insulin levels, control hunger hormones, and provide a consistent, long-term energy supply for the body, so that your system is not constantly craving the quick hit of a sugar spike (followed by the inevitable sugar crash). Think of it as grilling by using lump charcoal instead of briquettes soaked in lighter fluid–low and slow, but steady.

The thing about this approach to eating is that it’s not for everyone. Despite what some diet and fitness gurus would claim, there’s really not a one-size-fits-all method, and it’s not just a matter of calories in vs. calories out. The proportions of calorie types do matter, and you have to tinker with it a bit. The trial-and-error nature of this approach may be off-putting for some users. I’m all-in, mainly because I’ve seen this kind of approach work for me pretty dramatically in the past. My body is carrying so much extra weight in stored fat, and was so sugar-addicted, that this approach was a much-needed shock to the system.

Note: I’m doing my best to intentionally say “eating plan” or “eating approach” instead of “diet.” Diets are always associated with short-term restrictions of food to accomplish a goal, followed often by total relapse. I’m trying to change the way I see food, the way I enjoy food, and the way I use food to fuel my body. This is something I could feasibly keep going, at least for the vast majority of the time. So it’s not a “diet” as most people would use the word.

So now, two months in, what are my results?

I’m officially down 26 pounds since 6/1/18. There was an initial drop of 6-8 pounds, then a bit of up-and-down ever since. About halfway through June, my weight stalled and then increased slightly. I realized I was consuming too many calories overall. Once I adjusted my total caloric intake, I started losing again. I stalled out again about 2 weeks ago, and I’ve been holding steady at the same weight for all that time. I know some of the reason why; while I’ve been following the basic principles, I haven’t been tracking the amount or proportions of my macronutrients (fat, protein, and carbs) lately. I also haven’t been exercising. Honestly, I’m not terribly upset by this. I chose to rest a bit during a busy couple of weeks. I haven’t lost any ground or gone back to any bad habits. Now I’m ready to lean in a bit more and see more progress.

The thing you should understand is that the scale only tells part of the story. The real difference for me comes down to mindset, control, and hunger.

In the past, I treated regimented eating plans and “diets” as punishment for my sins. I was abstaining and denying my cravings because I had to pay for what I had done, calorically. (Mea culpa, mea culpa, mea super-sized culpa!)  Even so, I still indulged in sweets all along, just factoring it into the totals. (Even on Weight Watchers, a repeated refrain is “You can eat whatever you want–just not all at once!”) That consistent intake of my drug of choice made it harder and harder to control my portions or deny my impulses, until I’d finally give in and binge, usually around the 6 month mark.

This time, I find my mindset is totally different. Not only is this plan doable, but it’s satisfying. My brilliant wife has found all sorts of recipes and substitutes so that I don’t feel like “I can never have ____ again.” (Hello, keto-friendly–or at least keto-non-antagonistic–sweets!) Furthermore, we are realistic about life. So when birthdays come around, or we decide to go out for a fancy dinner, we can choose whether or not to eat “off-plan” for a meal, without it sabotaging all of our progress.

Not only is my mindset different, but I find I have more control over impulse eating. I used to be a total snack scavenger, scooping up the remnants of birthday cakes or meeting refreshments that graced the break room or coffee alcoves of my office. No secretarial candy dish was safe from my scouring. To be honest, this created a great deal of shame for me, because I felt like a taker.

Now, by the grace of God, I can walk past a dish of my formerly-favorite sweet treats without grabbing one. I am able to say no to break-room donuts and meeting-room sodas. My addiction to sugar, while not totally broken, is now under control so that I can make wise choices. This is a gift from God, and I am thankful to walk in it.

The best part of this new paradigm is my appetite. Y’all, there was a time when I would essentially follow a hobbit’s dining schedule: breakfast, second breakfast, lunch, snack, coffee, dinner, late-night snack. I wish I were exaggerating that, but I’m really not. I’d need some kind of snack every 90 minutes to 2 hours. I would ride one sugary wave after the other, subsisting on the chemical highs of sugar and caffeine for years. I would hit up fast food joints on my way into work and on my way home from work, at around 500-1000 calories a stop. When the McDonalds drive-thru workers recognize your regular order and ask why they didn’t see you the other day, you have a problem.

While married life has encouraged me to control my caffeine intake a bit better, it’s only been in the last month that I’ve gotten a handle on my appetite. As a result, I can easily skip meals without freaking out or letting it affect my attitude or behavior. Breakfast is no longer biscuits or “peanut-butter-cup” oatmeal; often, it consists of just “bulletproof” coffee (with butter, cream, and coconut or MCT oil, along with a few drops of stevia).

Overall, I’m probably eating between 500 and 1000 fewer calories a day than I did in the last couple years (and probably 2000 fewer than I was knocking out in my bachelor days!), but I don’t feel deprived in the least. I’m satisfied with what I’m eating, because I’m eating real food with healthy fats that give me sustained energy.

It’s not perfect yet, and I’m still working on the details, but overall, I feel pretty great. I’m learning how to better care for my body without acting as a slave to my appetites, and my hope is that doing this consistently will lead to better health and a longer life to follow my Lord Jesus, love my family, and serve my neighbors.

If you have any questions, hit me up on Twitter or post in the com-box below. I don’t want to turn into a keto evangelist (that’s even worse than being a vegan crossfitter!), but I’m happy to answer questions.

This is Where I Am Right Now (TIWIARN): 7/16/18

This isn’t going to be super-long, but I want to give an update/explanation of what will be happening with the blog throughout the rest of the summer and likely into the fall.

The thing I struggle with, vis-a-vis blogging, is that I’m torn between two desires: the desire to build a portfolio of work for the day when I really transition to “professional writer mode,” and I’m ready to up my profile and start promoting creative work using the blog (the “Jeff Goins” method); and the desire to use this blog as more of a journal, filtered but honest, less focused, more free-form and personal (the “Xanga” method).

At this point, with the current load of obligations and projects I have going on, I don’t think I’m up to providing consistent original content that isn’t of the public diary, TIWIARN variety. I’ve been thinking a lot about goal setting since reading Finish! by Jon Acuff. Part of that goal-completion process is deciding what things I am willing to intentionally “fail” at, in order to prioritize other things. To be honest, “consistent blogging” is one of those things. (“Aren’t you doing that already, Dave, har har har”–fair enough.)

So, despite what I posted a week and a half ago, I’m actually going to pull back a little more from blogging, rather than worry about producing more. I’m going to post book reviews/reflections as I finish them, either individually or in batches. I’ll post some “Friday Fives” when I have the chance. I’ll throw in some of these update-type, TIWIARN posts. But that’s gonna be the vibe of the blog for a while.

Obviously, this will affect if or how often I post elsewhere, like The 4thDave Papers. (Sorry, Tuck.) It’s something I will probably pick up again in the future, but I can’t make any guarantees. I really shouldn’t have said anything about it until I had a few posts “in the can,” as they say. But who knows? Maybe I’ll surprise you sometime.

[Good grief, does this post sound as tired as I think it does?]

Thing is, I’m not tired. I’m doing pretty well, all told. A bit frustrated with a stubborn scale, moving in the wrong direction despite my faithful efforts. I’m a bit anxious for a friend of mine and a project he’s battling to keep going. I’m feeling really busy and at the same time like I’m in a bit of a rut. I want to do a dozen things and none of them at the same time.

So, for the time being, I really just need to put my head down, write a few book reviews, work on the other stuff in my life, and not worry about it. This blog is not my life, and it’s not my job. It’s a hobby that I enjoy from time to time, but one that I can and should set aside when other things need more attention.

You folks who have started following me recently–thank you for that. I hope you’ll be willing to keep my on your feeds for a while until I can get this other stuff figured out and start churning out words worth reading.

That’s all I got today, folks. See you around.