JAN 26TH

12 MONTHS MAINLY WHEAT FREE AND CONTINUING

9/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1250 Calories 
104.2 gm fat (75%) = 934cal.
62.5 gm protein (20%) = 250 cal.
17 gm carbohydrates (5%) = 67 cal.

I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

I have updated the above chart I work of because I've been eating around 1250 calories a day. It's difficult to eat so few carbs because I like veggies. I expect to increase carbs/veggies once i am settled in ketosis.

Fasting Blood ketones = 0.5 my target is 1.5
Fasting glucose -= 3.5 uk/63 usa

Post Prandial glucose =  4.2              2 hours after lunch Wednesday and Saturday

Blood ketones = 1.1                           2 hours after lunch Wednesday and Saturday

20 minutes cross-trainer
Fats = 77.2 %
Proteins = 17.3 %
Carbs = 5.5 %
Total calories for day = 1249

Breakfast:- Coffee and cream

Lunch: Mini meat loaf, tossed salad, lettuce, radish, cucumber. herbs, spring onion. HB egg, cheese, 1 tsp olive oil

Dinner:- Mushroom and cheese omelet

Snacks:- Camembert, almonds

Drinks:- Water x 5
Flavoured Tea Infusions x 0
Cream coffee x 2
Other

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *yes*

20.5 min = 4.25 km

January Total = 25.75/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked. Resumed Accupril for now. BP was creeping up. last reading

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- + 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- + 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs