What I Ate Today: How I Maintain My Weight on LCHF

Hi everyone! We’ve been busy here at LCHF Nation, cooking, eating, coaching, blogging and sharing as many recipes with you each week as we can dream up! We usually post at least two recipes on our homepage each week and both are brand new and distinct from those in our cookbooks! To sign up and receive our free weekly recipes and blog posts you can sign up on the right hand side of our LCHF Nation Homepage and have all our posts and recipes delivered to your inbox each week.

To those meeting me for the first time: I’m 53 years of age, 5 feet 2.5″ (I recently was measured when I took my son for his annual physical and was over-joyed to discover that I was a half inch taller than I thought I was!) and 120 lbs. However, I wasn’t always 120 lbs. I’d spent most of my life until the age of 48, at around 150 lbs repeatedly losing and gaining the same 15 lbs, and considerably plumper and unhealthier than I am now in my 50’s. Approaching menopause, I found it harder and harder to lose weight until I discovered that eating a very LCHF diet was the way to permanently lose weight and keep it off! I lost 30lbs and have never returned to how I use to eat. Sure, I can now eat several hundred more calories each day and a few more carbs however, I stay vigilant – and that my friends is the KEY to maintaining your new weight! Complacency is the enemy of weight control. My success inspired me to become a life coach and start LCHF Nation so that I could inspire, and share with, others the secrets that helped me to lose weight and turn my life so completely around.

I understand what women at menopause need to do and I eagerly share that advice with my coaching clients, mostly women (and a few men) in their 40’s and 50’s who have spent their entire lives overweight and unhappy. I love seeing people become the person that they’ve always wanted to be and had the potential to be! Along with creating appetizing LCHF food, my biggest passion is helping people transform their lives.

My qualifications: I’m a professional life coach, with a Master’s degree in nutrition and public health and my specialties are weight loss and life transitions.

What, I love and do best is help people identify and overcome the personal obstacles that are preventing them from using their desire and capabilities to achieve their dreams, lose weight and turn their lives around. I help people close the gap between who they are now and who they want to be!

I’m married to LCHF Nation’s photographer, optician and avid cook/partner in all things LCHF, John, and I’m a mother to my 16 year old teenage son, Alex, a budding science and sprinter and yes, he eats LCHF too! My current passion is cooking Middle Eastern food – I love the exotic, unusual spice combinations. I love eating, exploring new foods and dining out (“Oleana” in Boston is a favorite haunt), reading as many cookbooks and coaching books as I can get my hands on and I also enjoy mysteries and biographies. I am into the Myer Briggs Personality Test and love discussing it at length and excel at identifying people’s Myer Brigg’s type (INFJ/INTJ here).

Elena Before 150 lbs:

before front 3before back 2

Elena After 120 lbs:

Elena in Keenenew me

I regularly like to share with you what I do and eat on an average day to maintain my weight. I believe it’s super important for women over 40 to be aware of calories as well as carbs, to get some exercise daily (I aim for a minimum of 7000-8000 steps daily), and to spend a few minutes weight training 2-3 times a week to keep their bodies strong, taut and their muscles from shrinking. I particularly focus on arm/ tricep exercises to tighten my upper arms because that’s the part of a woman’s anatomy that tends to get flabby first. It really just takes 5 minutes with some 10, 12 and 15 lb hand weights and the results are amazing for so little effort. No more flappy arms!

I personally prefer to save most of my calories and carbs for my evening meal as that’s when I can relax with John, eat a larger satisfying meal and enjoy a glass of wine. As my body is always in ketosis, I find I don’t get very hungry during the day. By eating LCHF you never experience that drop dead hunger accompanied by a sharp, destabilizing, blood sugar crash that sends you running for food. Still, I like to start my day with a moderate protein/high fat breakfast of eggs which sets me up for the whole day and I’ll make lunch a light snack of nuts, cheese or a slice of one of our LCHF quick breads.

To maintain my weight, I eat around 1600-1750 calories daily and about 25-30g  net carbs. That’s about right for my age, height and light activity level. I lost my weight over a period of three-four months eating around 1200 calories a day and 12-18g net carbs daily, sometimes closer to 1100 calories, other times closer to 1300 calories depending on my activity level for that day. Most low carb sites will lie to you and tell you that you can eat as much LCHF food that you want and still lose weight.  That’s untrue! I will not lie and will give you the truth straight up! If you become my coaching client I will work with you and push you to be your best and nothing less! If you’d like to begin by discovering your correct calories and carbs for weight loss and weight maintennce see our service.

Here’s my maintenance menu for yesterday. Recipes marked with an asterisk* are from our LCHF Nation Cookbooks #1*, #2** and #3***:

Breakfast: Classic Scrambled eggs*, 2 cups plain black tea – 300 calories

Lunch/Snack:  Slice of Pumpkin Bread spread*** with 2 oz  (60g) cheddar cheese – 400 calories

Afternoon snack: Medium coffee, with 2 tbsp half n half (coffee shops still don’t have heavy cream!) sweetened with 2 drops EZ-Sweetz, 1oz (30g)  almonds – 40 calories

Pre- Dinner:  5oz (150ml) glass of wine – 130 calories

Dinner: 1 serving Moussaka, 3 cups green salad with 1 tbp Balsamic Vinaigrette*, 1/2 glass wine – 610 calories

Dessert/Before bed snack: 3 Blueberry Cheesecake Cookies***  – 163 calories

TOTALS: 1643 calories, 125g fat (66% of total calories), 39g total carbs, 12g fiber, (27g net carbs) 64g protein.

Our LCHF Nation Cookbooks and Meal Plan Packages contain the exact recipes that I used to lose weight. How would you feel if you woke up 5 years or even 10 years from today to find that nothing in your life had changed and you were still overweight? If you are passionate about becoming the best you that you can be, and are ready to lose weight once and for all, reach out to me and I will help you achieve your dream. To find out more about coaching with me, email me at info@lchfnation.com or call me at  617-543-2808 and let’s talk! 

 

 

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