My month 1 weight loss focus was on eating within my macros without binge days. I did have three binge days but I kept it in tack the rest of the time and quickly got back into ketosis according to my gki(glucose ketone index) by the next day so I’m excited about that. I also experimented with some cheats to see how my GKI was affected. So on the subject of GKI this will be what I track instead of average ketones. More on that in a bit. So without further delay here are my month one results.
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What is GKI?
I’m here to experiment and DIY myself a body I’m happy with and along this journey I will adjust and change to get the most accurate tracking and best results. As I mentioned before I think blood ketone testing is the most accurate. Therefore, I use the keto mojo to track. In month 1 while I was exploring the website they have with information I discovered GKI. This stands for glucose ketone index. This is a ratio of the glucose and ketone bodies in your blood stream that gives a more accurate view of your ketosis.
According to the KetoMojo website this is why we should track GKI, “On their own, glucose or ketone readings give you a snapshot of where you are at this exact moment, which means they can be independently influenced by immediate variables, such as stress (which heightens blood glucose) or a fat-rich meal (which heightens ketones). The GKI gives you a better overall view on your metabolic status and state of ketosis because its calculation takes into account the variables and thus normalizes them, resulting in a more accurate, stable picture of your status.” That made sense to me. If my blood sugar is staying high I’m not fixing the insulin effect! It would also explain why my ketones are great but I’m not losing big pounds and probably affected my month 1 weight loss.
How to calculate GKI
According to the KetoMojo website here is how to calculate GKI. Take your glucose reading divide it by 18(this makes both measurements the same like converting feet to inches). Then take that number and divide it by your ketone reading. So for instance 96/18=5.333/1.2=4.44 this is the GKI. According to the chart on the website this is a good zone for weight loss and health. There is a handy dandy GKI calculator and results table right there for you! Read more about it and tell me what you think.
Month 1 weight loss struggles
My main month 1 weight loss struggles were: single mom SPED child, sleep deprivation and social eating. As a single parent to a special needs child in addition to having 6 other children and almost 4 grandbabies, I have stress! Month 1 was no different. Same stresses different days. So I worked on stress by practicing Yoga in the mornings. I also needed more sleep so I stuck to a 10 pm or earlier bedtime. My last struggle social eating. Eating out with my fiancé and party food. I hosted a first birthday party for one of my grandchildren so…party food! I only had (too many) berries at this event so no big deal! When eating out I just made my best choice and went with it!
Month 1 weight loss Victories
I’ll get to the month 1 weight loss physical victories in just a minute these are the mental victories. I found a local pizza place that serves a CAULIFLOWER CRUST pizza! My life is complete. I can keto forever because it was AMAZING!! 5 net carbs for and 11″ crust? DONE!
Another huge victory was a mental one. When I had those few days of less than stellar food choices and they were bad yall, like three big cookies bad! I just forgave myself and picked back up at the next meal! That is huge for me! No guilt, no shame, no personal bullying, I just said every time: this is a lifestyle not a diet and today wasn’t my most healthy eating day. This I am so proud of. Getting rid of our hate voice in our heads is the biggest hurdle I think. If we keep negative self-talking ourselves instead of being our own best friend, we will always lose this battle. New rule: If you wouldn’t say it to your best friend, don’t say it to yourself!
Month 1 weight loss Results
Alright everyone here are my month 1 weight loss results. (I am not comfortable posting pics yet, sorry guys but this is the internet and I’m not ready. I’m taking them I’m just not ready to post yet.) However, here are my numbers!
GKI average: (starting March 20) 10.81( throw out one terrible day and it was 5.7)
Goals for Month 2:
For April, my month 2: I want to lose 10 pounds and inches, have average GKI of 6 or less, be in size 10 and have zero binge days (I had 3 in Month1) I will continue the A.M. yoga and add a challenge I made up: 1 each: push-up, sit-up, squat, plie squat, and hip raise each morning increasing by one each day. By the end of the month I’m doing 30 of each a day! I will also make sure I’m getting 10K steps in daily. I’ll continue bedtime, and GKI tracking.
Questions about starting keto? Start here
See ya’ll next month!