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I have tried A LOT of dairy free ranch dressings, none of which were appetizing. Vanessa's was the closest I liked: http://healthylivinghowto.com/1/post/2012/08/on-the-ranch.html. I played with her recipe many times and finally found the right mix for me :) I like mine REALLY creamy, so more mayo was definitely the trick.

1 tsp dill
1 tsp garlic
1/4 tsp ceyene pepper
3 Tbsp vinegar
2 cups of mayo 
3 Tbsp coconut milk

Put all ingredients in a jar (I used an old Adam's Peanut Butter jar), shake thoroughly and refrigerate overnight. I have found letting it set overnight really brings out the spices; but it is also really good right away if you need it. Enjoy your salad! :)

Next week is Thanksgiving! Being gluten free or grain free doesn't mean you have to miss out on some of the beloved holiday foods this time of year. Every year I make an entire gluten free/grain free Thanksgiving...it is possible!

For Gluten Free bread cubes follow this recipe:
http://pamelasproducts.com/bread-made-with-baking-pancake-mix/
A few alterations: I add Italian herbs and Garlic powder to make a savory loaf and I do not let the bread rise; I stick it straight in the oven. Once the bread is finished baking, I cut bread into small squares and bake on a cookie sheet for 2 hours in a 200º oven. (I use Xylitol for any sugar/honey options. Add more Xylitol to increase sweetness.)

For Grain Free bread cubes follow this recipe: http://www.elanaspantry.com/paleo-bread/
A few alterations: I follow the amended version bracketed/bold/italics. I also add Italian herbs and Garlic powder to make a savory loaf. (I use Xylitol for any sugar/honey options. Add more Xylitol to increase sweetness.) Once the bread is finished baking, I cut bread into small squares and bake on a cookie sheet for 2 hours in a 200º oven. Or if you want to try making it go faster, bake at a higher temperature for an hour. Also, I would recommend making the bread a day in advance. I personally like baked items with coconut flour a day after they have been baked; this time was no exception.

Stuffing Recipe:

For a large covered casserole:

2 loaves of bread, cubed and dried
3 lbs sausage
6-8 large stalks of celery sliced thin
1-1 1/2 large onions diced
6-8 raw eggs
4-5 cans chicken broth (6-8 cups)

Brown the sausage half way and then add the celery and onion.  Cook until onion is
slightly transparent.  In a large bowl combine the cubes with the sausage mixture and the slightly beaten eggs. Toss mixture by adding broth, and continue tossing until cubes are slightly moist. (The more broth, the more moist the stuffing, but you don’t want it too wet.) Place stuffing mixture in your cooking casserole dish (coated lightly with oil) and cover. (I like my stuffing to have medium moistness so I make sure there is 1/2 to 3/4 inches of liquid in the bottom of my casserole pan.) Bake stuffing for 30 minutes covered at 350, then remove foil and bake another 10-15 minutes until browned.

The beauty of stuffing, is it is very easy to make, very forgiving, and almost all of it can be prepared the day before Thanksgiving to eliminate undue stress! Let me know what some of the dishes you would like altered and I will try and provide a recipe before Thanksgiving! :)

Day 7 - 7/1/12Weight Loss: 1.2 pounds
Total Weight Loss: 7.8

Clearly the less calories helped with the extra weight loss :) I did get my 75 oz of water in yesterday so I am pretty convinced that not only do I need to be getting 8 hours of sleep, but I need to be getting more than the bare minimum of recommended water per day.
Today I did my Slow Burn Fitness exercise and feel really great :)

Ketosis level: deep
Breakfast: 2 strips bacon = 90 calories
Communion (guessing) = 50 calories
Lunch: chicken salad 260 calories, 1/4 avocado 62.5 calories, small piece of chocolate 17.08 calories, coconut chocolate 44 calories, 28 almonds 170 calories = 553.58 calories
Dinner: chicken salad 260 calories, 1/4 avocado 62.5 calories, 2 small pieces of chocolate 17.08 calories = 356.66 calories
Total Calories: 1050.24

Day 8 - 7/2/12

Weight Loss: 1.0 pounds
Total Weight Loss: 8.8

I am ecstatic! Never in my life have I consistently lost a pound or more a day. I am thanking God for enabling me to follow through with this diet. One thing I am waver in consistently is following a food plan. I am finding that writing down what I eat has not only been necessary but helpful. I never would have been one to promote writing down what you eat, but I might be changing my mind ;) The idea of writing out what I am going to eat for a whole day and say I have to follow it 100%, stresses me out. But knowing what I am going to eat and ball-parking the calories and fat, has allowed me to eat what I need to eat. The writing down has been helpful to see what I could have done better. I think I might continue writing things down in a program on my phone when I am done with this diet to help me stay the course of low carb. Just as they say a calorie is not just a calorie, the same is true of carbs. While I thought I was low carb, and technically I was staying within the carb limit number, I was not eating the appropriate foods my body needed to be healthy and slim down. I am hoping that tracking that will avoid unnecessary weight gain in the future. It wouldn't surprise me if I decide to do spurts of the fat fast here and there as it has proven to be extremely beneficial at immediate results.

Ketosis level: deep
Breakfast: 3 eggs + 1 Tbsp coconut oil = 330 calories
Lunch: chicken salad 260 calories, 1/4 avocado 62.5 calories = 322.50
Snack: 2 small pieces of chocolate = 34.16 calories
Dinner: chicken salad 205 calories (new type of chicken), 28 almonds 170 calories, 2oz of goat milk gouda 220 calories = 595 calories
Total Calories: 1281.66

Day 9 - 7/3/12
Weight Loss: + 0.60
Total Weight Loss: 8.2

I was surprised to step on the scale this morning and see a weight gain. Immediately I got defensive and thought maybe I should just quit. But I remembered 2 things: the scale doesn't dictate my worth or identity (something I am still struggling to remember and bury deep into my being) and secondly, anytime you lose weight, you are going to need less food than you did when you had a lot of weight to lose. However, I have been experiencing some heavy heartburn for awhile now and I have been consuming more to keep the heartburn down.

After a day of considering what to do, I have decided to end the fat fast. The goals I set out to accomplish, have happened: get my body to begin burning fat, lose weight, get a secure footing in getting back on track, and to address reasons why I feel I must console/reduce stress, etc with food. So tonight I went to the store and bought a bunch of veggies to try and get 4-6 services of veggies a day from here on out :)

Ketosis level: deep
Breakfast: 3 eggs + 1 Tbsp coconut oil = 330 calories
Snack: 28 almonds = 170 calories
Lunch: chicken salad 205 calories, 1/4 avocado 62.5 calories = 267.50
Snack: 2 small pieces of chocolate = 34.16 calories
Dinner: chicken salad 205 calories, 1/4 avocado 62.5 calories = 267.50
Snack: 42 almonds = 255
Total Calories: 1324.16

7/4/12
Weight Loss: + 0.80
Total Weight Loss: 7.4 for 9 days of Fat Fasting :)

Here are some of the foods I go to when it comes to meals and facts (remember to check your own labels for nutrition):

• 1 Tbsp Mayo = 100 calories, 11g fat
• Canned Chicken (whole can) = 320 calories, 14g fat
• 1 oz Goat Cheese = 110 calories
• Blue Diamond: 28 Almonds = 170 calories, 16g fat
• 2 Tbsp Pecans = 93 calories, 9.7g fat
• 1/2 oz Chicharrones = 80 calories, 5g fat
• 2 strips bacon = 90 calories
• 1/4 Haas Avacado = 62.5 calories
• 3 Eggs = 210 calories, 15g fat
  
• 1 Tbsp Coconut Oil = 120 calories, 14g fat
  

Day 4: 6/28/12

Weight Loss: 1.4 pounds

I have lost 4.8 pounds in 3 days! I think I am going to stick with this. Given how well this is going, I am considering finishing the 5 days and then proceeding on with the 7 days afterwards that Dr. Atkins recommended. I am struggling to believe I can do it though, considering it would be during the 4th of July :/. It would be really nice if I was able to drop 14 pounds in get into 2 weight bracket numbers lower than when I began :) ... making it a nice way to transition into Induction. For articles on Induction, click http://www.atkins.com/Program/Phase-1/How-to-Do-Induction-Right.aspx. I would modify it in one way though, I would eat nuts. On another page, they describe the reason nuts/seeds are not listed as Induction friendly is because it is difficult for moderation. Since the point of Induction is to begin changing behavior and begin monitoring portions while changing your body into a fat burning machine. Since beginning the Fat Fast though, I am having to control portion sizes and track how many calories I am eating. For me it's been pretty simple to consume the same things over and over since I know they are high in fat and lower in calories, but also because I don't mind eating the same thing over and over.
The only thing that has been a little difficult is I have still been a little hungry. To be honest, I am not sure if it is true hunger or if it is simply my body learning to be empty without reaching stuffed. Either way, I am learning to listen to my body better and I am grateful for the pounds that have been melting off :)

Ketosis Level: deep
Breakfast: 3 eggs with remainder of coconut oil in pan, about 250, and 1/4 avocado 62.5 calories = 312.50 calories
Lunch: chicken salad 260 calories, 1/4 avocado 62.5 calories = 322.50 calories
Snack: 28 almonds 170 calories, 1oz goat milk cheese 110 calories = 280 calories
Dinner: chicken salad 260 calories, 1/4 avocado 62.5 calories, Chicharrones 160.5 calories, SF Reese's Peanut Butter Cups 180 calories
Total Calories: 1577.50

Day 5: 6/29/12

Weight Loss: 1 pound
Total Weigh Loss - 5.80

I have to admit I was a little bummed I had only lost 1 pound, because I had hoped for a little more. I noticed my stomach was a little swollen and extended (probably due to the manufactured SF Reese's Peanut Butter Cups. I know I overate and in addition to that, went over the calories by about 300 (per my usual 1250ish). But I really attribute it to overeating...greed. I did realize today however, that eating 1/4 of an avocado helps keep me satiated. I am not a huge fan of avocados, but I am learning to tolerate them because of the good fat and high fiber content.

Ketosis level: deep

Breakfast: 3 eggs + 1 Tbsp coconut oil = 330 calories
Lunch: chicken salad 260 calories, 1/4 avocado 62.5 calories = 322.50 calories
Dinner: chicken salad 260 calories, 1/4 avocado 62.5 calories, chicharrones 160 calories = 482.50
Dessert: sf coconut chocolate 180 calories
Total Calories: 1315

Day 6: 6/30/12

Weigh Loss: 0.80
Total Weight Loss - 6.6 (after 5 days on the fat fast)

I didn't lose as much...which means 1 of 3 things to me: 1) I exceeded the calorie limit again (but good to know I can lose almost a pound!) 2) I didn't get 75oz of water in like I have been, 3) I am slowing down the weight loss since I am about 16 pounds away from a big goal, 21 from my ultimate goal. Dreamland, I would love to be even less than my ultimate goal, but I don't even remember being at my ultimate goal so I have to put things into perspective. Tomorrow morning is my next workout date, so we shall see how it effects weight loss on Monday. With my husband's encouragement (couldn't do this without his love and support!), I am going to strive to stick with this diet through Friday, which would be the full 12 days...and it means I would be Fat Fasting through July 4th.

I am finding more and more how this is such a huge struggle for me...not because of anything in particular, but because I have a hard time saying "no" to myself and struggle to not focus on what I am missing. Ultimately, I desire to be healthy. I am severely insulin resistant, and after a brief meeting with my Dr. in early June, found out that I really need to get my body fat down. Nothing new, but the extra motivation is that combined with my lack of discipline and the already struggle to eat properly, when my husband and I do try to get pregnant, I am at a much higher risk of gestational diabetes. :( This year I set out to get healthy for when we do have a kid. Some of the easiest birthing experiences I have heard of are people that set out a few years in advance with better nutrition and exercise. I figure we are a few years out from having kids and now would be a good time to start getting into better shape. Plus there is more and more research proving how the mother's nutrition plays a vital role in the baby's development and brain function. While I am not trying to play God, I do believe we are responsible for making good decisions and leaving the results up to God.

Ketosis level: deep
Breakfast: 3 eggs + 1 Tbsp coconut oil 330 calories, 2 strips bacon 90 calories = 420 calories
Snack: 1 small piece homemade sf chocolate = 17.08 calories
Lunch: chicken salad 260 calories, 1/4 avocado 62.5 calories = 322.50 calories
Dinner: chicken salad 260 calories, 1/4 avocado 62.5 calories = 322.50 calories
Total Calories: 1064.08

6/24/12 - Tested my ketosis level after purchasing strips from the Pharmacy, and it was "trace" which is the 2nd lowest (lowest being negative). Atkins then advises to increase calories per meal and then Induction. I read Induction again and realized I have not been getting enough veggies and likely eating too much meat (turning to glucose).

Day 1: 6/25/12 - Ketosis Level - small
Meals:
Breakfast: 3 eggs + 1 Tbsp coconut oil = 330 calories, 19g fat
Lunch: 1/2 can of canned chicken + 1 Tbsp mayo = 260 calories, 22 g fat
Snack: 28 almonds = 170 calories, 16g fat
Dinner: couple bits of mac n cheese (I made for my hubby) guessing 100 calories, 1/2 can of canned chicken salad 260 calories, goat milk smoked gouda 110 = 470 calories
Total Calories: 1230

Day 2: 6/26/12
I lost 2.2 pounds on day 1! There was definite detox going on last night, and got 10 hours of sleep, lol. I am impressed I managed to lose that much weight considering I went over the calorie limit by 230 limit. Going to try finishing the next 4 days, even though it's really difficult.

Ketosis level: Moderate
Breakfast: chicken salad = 260 calories, 22 g fat
Lunch: chicken salad 260 calories, 28 almonds 170 calories = 430 calories
Snack: 2g of goat milk gouda = 220 calories
Dinner: 3 hard boiled eggs + 1 Tbsp mayo = 305 calories
Total Calories: 1215
Notes: I drank over 75oz water and did my Slow Burn Fitness exercises this morning :)

Day 3: 6/27/12
Lost another 1.2 pounds, so a total of 3.4 in 2 days! :) I am VERY pleased :)

Ketosis level: deep
Breakfast: 3 eggs + 1 Tbsp coconut oil = 330 calories
Snack: 14 almonds = 85 calories
Lunch: 3 hard boiled eggs + 1 Tbsp mayo = 310
Snack: 14 almonds = 85 calories
Dinner: chicken salad 260 calories, chicharrones 80 calories, 1/4 avocado 62.5 calories, 1oz goat milk cheese 110 calories = 512.5 calories
Total Calories = 1322.50

For the past 6 months, I have really been struggling with my weight. So much so, that even as I was eating what I considered to be "low carb" I wasn't really losing weight; it was actually steadily increasing. After a discussion with my mom and reading about it on Facebook by Dana Carpender, I decided I should thoroughly read about the Fat Fast.

It is recommended while on a Fat Fast to use Ketone strips to determine how ketogenic your diet actually is. "A ketone test checks for ketones in your blood or urine. Ketones are substances that are made when the body breaks down fat for energy. Normally, your body gets the energy it needs from carbohydrate in your diet. But stored fat is broken down and ketones are made if your diet does not contain enough carbohydrate to supply the body with sugar (glucose) for energy or if your body can't use blood sugar (glucose) properly." I tested myself on June 24th, 2012, and found that my level was "trace" which is the 2nd to lowest in the ketone levels; lowest being "negative". Now I knew for sure, what I have been doing isn't working. I have also read about how too much protein turns into glucose. The combination of not enough vegetables, the excess protein, and low carb fruit I have been consuming, made me think I was in a stall. While I could have started Induction, I felt it would be best to start the Fat Fast and get a better ketogenic edge.

In Dr. Atkins' New Diet Revolution, he advices following the Fat Fast for 4-5 days if you are in a stall or unable to lose any weight. If you are successful with the Fat Fast, he advises increasing your calories by 200-300 and continue for 7 more days. Fat Fast Rules: 1,000 calories (75-90% fat) with a 10 net carb maximum. Dr. Atkins suggests having 5 feedings of 200 calories. Personally I have kept to my 3 meals and mainly 1,200 - 1,250 and been very successful. To date, I have completed 5 days of the Fat Fast and lost 6.6 pounds. I will include my food journal and some of my thoughts in another post.

Some great articles about Fat Fast are:

http://www.carbsmart.com/fat-fasting-really-is-as-awesome-as-i-thought.html
http://www.carbsmart.com/can-you-do-the-hcg-diet-and-atkins-fat-fast.html
http://www.carbsmart.com/update-workout-goes-well-on-my-fat-fast.html