NOVEMBER 24TH

22 MONTHS MAINLY WHEAT FREE AND CONTINUING

0/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 0.9 my target is 1.5 

Breakfast:- Keto Coffee

Lunch:- Egg, celery, blue vein chese

Dinner:- Corned beef, Turkish salad

Snacks:- Camembert, FF Fudge, prunes

Drinks:- Water x 0

Flavoured Tea Infusions x 4

Black Coffee x 3
Keto Coffee x 2

Other

Calories 1204 (1200)
Ratio 20 gm/6.7% Carb: 65 gm/21.3% Protein: 98 gm/72% Fat. (5% Carb: 20% Protein: 75% Fat)

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:-

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 0/125 km

2013 Start weight:-  87.5/193 lbs

1st November weigh in:- 82.4 kg/181 lbs

Today's weigh in:- 81.7 kg/180 lbs

NOVEMBER 23RD

22 MONTHS MAINLY WHEAT FREE AND CONTINUING

0/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 0.6 my target is 1.5 

Breakfast:- Keto Coffee

Lunch:- Berry smoothie with cod liver oil (1/2 usual serve)

Dinner:- Lettuce and HB egg

Snacks:- FF Fudge, 2 prunes

Drinks:- Water x 0

Flavoured Tea Infusions x 4

Black Coffee x 2
Keto Coffee x 2

Other

Calories 941 (900)
Ratio 15.5 gm/6% Carb: 18 gm/7.5% Protein: 92 gm/86% Fat. (5% Carb: 20% Protein: 75% Fat)

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:- 1.5 hours in the garden. Energy level quite good.

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 0/125 km

2013 Start weight:-  87.5/193 lbs

1st November weigh in:- 82.4 kg/181 lbs

Today's weigh in:- 82.6 kg/181 lbs

NOVEMBER 18TH

22 MONTHS MAINLY WHEAT FREE AND CONTINUING

0/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6 kg/13.2 lbs

Height:- 155 cms/5 ft 1 in.
Weight:- 81.5 kg/179 lbs 10 oz
Waist:- 91.5/36 ins
Hips, at belly button :- 106.5 cms/42 ins

Fasting Blood ketones = 0.6 my target is 1.5 only on Monday

Breakfast:- Keto Coffee

Lunch:- Savoury egg, garden salad, camembert.

Dinner:- Roast chicken, mixed veggies, asparagus

Snacks:- Nuts, prune, cheddar

Drinks:- Water x 0

Flavoured Tea Infusions x 4

Black Coffee x 2
Keto Coffee x 2

Other

Calories ? (1250)
Ratio % Carb: % Protein: % Fat. (5% Carb: 20% Protein: 75% Fat)

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:- Reading

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 4.6/125 km

2013 Start weight:-  87.5/193 lbs

1st November weigh in:- 82.4 kg/181 lbs

Today's weigh in:- 81.5 kg/179.5 lbs

NOVEMBER 17TH

22 MONTHS MAINLY WHEAT FREE AND CONTINUING

0/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 0.6 my target is 1.5 

Breakfast:- Keto Coffee

Lunch:- Coconut, berry smoothie.

Dinner:- Savoury eggs and garden salad with balsamic dressing. Camembert.

Snacks:- Almonds, prunes

Drinks:- Water x 0

Flavoured Tea Infusions x 0

Black Coffee x 2
Keto Coffee x 2

Other

Calories ? (1250)
Ratio % Carb: % Protein: % Fat. (5% Carb: 20% Protein: 75% Fat)

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:- Beach Walk,

Exercise:- Walk, Bike Ride or Cross-trainer *yes*

? min = 4.5 km

July Total = 4.5/125 km

1st November weigh in:- 82.4 kg/181 lbs

Today's weigh in:- 81.7 kg/180.5 lbs

NOVEMBER 6TH OOPS! NOW IT IS NOV. 16TH TIME TO GET RECORDING AGAIN

22 MONTHS MAINLY WHEAT FREE AND CONTINUING

0/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 0.4 my target is 1.5 

Breakfast:- Keto Coffee

Lunch:- Berry Protein Smoothie

Dinner:- Lamb chops, cauliflower, carrot, tomato,

Snacks:- Nuts and dates. HB egg.

Drinks:- Water x 0

Flavoured Tea Infusions x 4

Black Coffee x 2
Keto Coffee x 2

Other

Calories ? (1250) lost track I ate far too many dates.
Ratio % Carb: % Protein: % Fat. (5% Carb: 25% Protein: 70% Fat)

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:- About hour gardening

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 2/125 km

1st November weigh in:- 82.4 kg/181 lbs

Today's weigh in:- 81.8 kg/180.5 lbs 

NOVEMBER 5TH

22 MONTHS MAINLY WHEAT FREE AND CONTINUING

1/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 0.? my target is 1.5    only on Monday

Breakfast:- Keto Coffee

Lunch:- Modified berry Smoothie. Today's recipe.
50 gm each of frozen berries, Trident coconut cream, 100 gm plain Greek Yoghurt, 2 teaspoons cod liver oil, 2 scoops whey powder, water. Tastes good.

Dinner:- Meatballs in maranara sauce.

Snacks:- Prunes, almonds

Drinks:- Water x 0

Flavoured Tea Infusions x 2

Black Coffee x 2
Keto Coffee x 2

Other

Calories 1377 (1150)
Ratio 64 gm/18.5% Carb: 63 gm/18.5% Protein: 97 gm/62% Fat. (5% Carb: 20% Protein: 75% Fat)

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:-

Exercise:- Walk, Bike Ride or Cross-trainer *no*

? min = ? km

July Total = 2/125 km

1st November weigh in:- 82.4 kg/181 lbs

Today's weigh in:- 81 kg/179. lbs  +500 gm

NOVEMBER 4TH

22 MONTHS MAINLY WHEAT FREE AND CONTINUING

1/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 1.7 my target is 1.5 

Breakfast:- Keto Coffee

Lunch:- Celery, radish, blue vein cheese, cheddar cheese,

Dinner:- Chicken Broccoli Cheese

Snacks:- 1 HB egg, almonds.

Drinks:- Water x 0

Flavoured Tea Infusions x 4

Black Coffee x 2
Keto Coffee x 2

Other

Calories 1152 (1150)
Ratio 14 gm/ 4.7% Carb: 64 gm/ 21.3% Protein: 99 gm/ 74% Fat. (5% Carb: 20% Protein: 75% Fat)

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Exercise:- Walk:- Village Green Loop *yes/no*

? min = 2 km

November Total = 2/125 km

1st November weigh in:- 82.4 kg/181 lbs

Today's weigh in:- 80.5 kg/178 lbs

NOVEMBER 3RD

22 MONTHS MAINLY WHEAT FREE AND CONTINUING

0/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 1.4 my target is 1.5 

Breakfast:- Keto Coffee

Lunch:- None ... not planned

Dinner:- Roast chicken, onion, broccoli and carrot

Snacks:- buttered cheese muffin. almonds, cod liver oil

Drinks:- Water x 0

Flavoured Tea Infusions x 1

Black Coffee x 4
Keto Coffee x 2

Other

Calories 1140 (1200)
Ratio 19 gm/ 6.6% Carb: 61 gm/ 21.3% Protein: 93 gm/72.1% Fat. (5% Carb: 20% Protein: 75% Fat)

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:-

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 0/125 km

Today's weigh in:- 80.9 kg/178 NC

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs
September:- Away from home. Last home weigh in September 81.6 suggests I lost 200 gm
October:-
November:-

NOVEMBER 2ND

22 MONTHS MAINLY WHEAT FREE AND CONTINUING

0/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 5.2 kg/11.5 lbs

Fasting Blood ketones = 0.? my target is 1.5 saving on sticks so no reading this am.

Breakfast:- Keto Coffee

Lunch:- Cheese muffin, 1/2 berry smoothie

Dinner:- Warm steak salad, broccoli

Snacks:- muffin, nuts, prunes

Drinks:- Water x 0

Flavoured Tea Infusions x 2

Black Coffee x 2
Keto Coffee x 2

Other

Calories 1680 (1150)
Ratio 52 gm/ 12.6% Carb: 79 gm/ 19% Protein: 127 gm/ 68.5% Fat. (5% Carb: 20% Protein: 75% Fat)

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:-

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 0/125 km

Today's weigh in:- 80.9 kg/178 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs
September:- Away from home. Last home weigh in September 81.6 suggests I lost 200 gm
October:- + 500 gm/1.5 lbs
November:-

NOVEMBER 1ST

22 MONTHS MAINLY WHEAT FREE AND CONTINUING

0/30 DAYS DELIBERATE or SIGNIFICANT FUNCTIONAL ACTIVITY

TOTAL WEIGHT LOSS FOR 2013:- 6.5 kg/14 lbs

Fasting Blood ketones = 0.? my target is 1.5 ..... 9 pm 0.7

Breakfast:- Keto Coffee

Lunch:- Eggy bread, celery, lettuce, cheese.

Dinner:- Rump steak with cauliflower mashed with blue vein cheese

Snacks:- Celery, almonds, prunes.

Drinks:- Water x 0

Flavoured Tea Infusions x 3-4

Black Coffee x 2
Keto Coffee x 2

Other

Calories 1245 (1150)
Ratio 48 gm/ 15% Carb: 83 gm/ 26.7% Protein: 81 gm/ 58% Fat. (5% Carb: 20% Protein: 75% Fat)

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes/no*

Today's Activity:-

Exercise:- Walk, Bike Ride or Cross-trainer *yes/no*

? min = ? km

July Total = 0/125 km

Today's weigh in:- 82.4 kg/181.3 

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs

January:- 1.5 kg/3 lbs

February:- 2 kg/5 lbs

March:- + 1 kg/2 lbs

April:- 3 kg/7 lbs

May:-   NC

June:- 1 kg/2 lbs

July:-  NC ........NEW SCALES aprox 1 kg heavier than old ones but more accurate.

August:-  + 800 gm/ 2 lbs
September:- Away from home. Last home weigh in September 81.6 suggests I lost 200 gm
October:-
November:-