I’m Baaaaaaaaaaaaack! – Busting plateaus and getting back on track
Well. It’s been a while. I spiraled out of control when I broke my wrist in June of this year. I’d already been in a 9+ month stall at the time and I pretty much gave up after the broken wrist. When I say I “gave up,” I do not mean I went back to full on carbs. I didn’t. Here’s what I did (that ultimately ended up in me putting on at least 10lbs).
- I started having popcorn almost every night. Not just a little popcorn. A LOT of popcorn. It is like crack to me.
- I started having “Keto snacks.” Everything from Atkins M&Ms to this lovely concoction (the “whipped toping dessert”). More on these stupid snacks in a bit.
- I was having way too much cream in my coffee. I remember watching a DietDoctor video a year or so ago where Dr. Eentfeldt was talking about how his weight loss had stalled and he showed how much cream he was having in his coffee. It was nearly a pint a day! Yes, cream is “acceptable” on Keto, but, as with everything, too much of a good thing is not good.
- I started to slip more with starchy vegetables – I was having sweet potatoes at least once a week. I wasn’t saying no to carrots. And I snuck in a few potatoes as well.
The Cravings are Baaaaaaaaaaaaack!
Those little things threw me off track. Nothing overly awful in that list. Other than the popcorn and sweet potatoes they’re all “Keto friendly,” but what the above did was start the cravings machine again. I didn’t so much crave real sugar, but I did crave “sweet.” So, instead of having one little packet of Atkins M&Ms, I’d have 3 – in one sitting. I’d tell myself, “Well, at least you’re getting rid of them so they won’t be around to snack on.” I was also eating lots of cheese sticks and nuts to satisfy my constant hunger and cravings.
I was hungry (and craving crap) because of two things:
- Fat. I wasn’t having enough healthy fat in my diet or I was getting the fat from dairy. Fat fills you up.
- I was trying to do intermittent fasting without getting full before I started to fast. This goes back to the fat. You don’t do intermittent fasting if you’re starving.
So I had to get a handle on those cravings.
How I got Baaaaaaaaaaaaack!
To get back on track, I went back to this blog and looked at how I started all this. What did I do then? What can I do now? And here’s what I did:
- I went back to bulletproof coffee sans the butter. I’d been having way too much heavy cream. I was probably having at least 1/2 cup with my 3 cups of coffee in the morning. Couple that with the 1/4 cup I was having every night in my whipped dessert. Enough was enough. I drink a lot of coffee. Now I’m having coffee with about a tbsp coconut oil and a small scoop of MCT oil powder (vanilla), but no butter (watching the dairy right now and would prefer to cook with it instead). The bulletproof coffee has really done the trick. I’d stopped the bulletproof coffee because it was one of the many things I tried to bust the long plateau I was in (before I broke my wrist). Decided it was time to go back to my roots with a slight modification (no butter).
- I started following Dr. Westman’s “No Sugar, No Starch” guidelines. It’s basically Keto/LCHF but aimed at weight loss. It’s a super simple list of foods you can eat and you only eat the foods on the list. It also talks about limiting things like dairy (bye bye heavy cream and all the cheese I eat) and non-starchy vegetables.
- I started weighing myself every morning again. I fell out of that habit because I thought THAT would help me break my plateau – changing things up a bit. Turns out, seeing that number every single day is a real motivator for me so I’ll stick to it again.
- I went cold turkey on the Keto snacks. I wasn’t listening to my own advice – avoid substitutes. Often when people start Keto/LCHF they try to recreate their favorite carb-heavy foods so they can still enjoy them. I would always warn against that. Now, while I started having Keto snacks more often, I thought I was past all the cravings and stuff. Nope. Fake sugar is just as bad as real sugar – it will start that damn craving engine again.
In a nutshell, this is what I’m doing:
Eat when I’m hungry. Don’t when I’m not.
I repeat that phrase to myself all the time. I ask myself when I stand in the kitchen looking for a “snack.” Am I really hungry?
Eat real food.
Enough with the substitutes. Gotta stick with Dr. Westman’s list. At least for now.
So. We’ll see how it goes. I’m sure this won’t be the last “I’m baaaaaaaaaaaaack!” post. But just keeping it real here and refusing to give up. When you are carb intolerant like I am, it will never be easy, but I don’t want to go back to high blood pressure, borderline diabetic HbA1c, and overall tiredness and lethargy. All my good numbers were slipping when I started slipping. I cancelled my annual physical that was scheduled for this week and pushed it to February because I’m determined to weigh less and have better numbers than I did the last time I was “good.”