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Helpful Tips I’ve learned on the Diet Beta Test

Today I thought I would share with you a few helpful tips I’ve learned over the last few months with trying the Diet Beta Test, and while these are specific to my experiences at the moment, they will cross over into other diets or eating plans you try. Some of these are common sense, while others have been more profound to me. Let’s start with easy:

Chalene's Diet Beta Test-2

– Make sure to eat! I know this sounds silly, but when we first try things, I think we tend to get caught up in the process and forget about the fact that you have to do something. For me, when these things happen, I tend to get down and want to eat salty carb snacks and then feel bad about life and start the cycle over again. A close second is…

– Meal Prep is key! Once you get into a rhythm things, get easier but for the first few weeks make sure you’re prepping out your food in advance. Make sure they’re easy to transport and eat at a later time, and for a little bit make sure you have an alternative snack on hand just in case you decide at the last moment that you actually can’t eat chia pudding no matter how hard you try.

– Remember it’s a process – You know when you first start out on a new endeavor things are always going to be hard when things tend to get hard in other areas of my life, I double down and get to work to find solutions. When it comes to eating and diets, I tend to bail at the first sign of trouble. Why? I’m still trying to figure that out. This time around since we’re supposed to be learning about our bodies and how they react to certain foods, I’m taking on scientific approach and allowing for a little bit of leeway in the process. So far it seems to be working for me.

– Make sure to check the science – It’s something Chalene repeated over and over again, and frankly we should be doing that all the time when it comes to dieting and our bodies. How many times are we told to eat only this, or totally remove that? But in doings so we make ourselves sick from eating things that don’t work for us, or taking out things that are healthy for you but don’t fit into a standard plan.

– Listen to your body – and trust yourself! This idea goes hand in hand with the point above, this journey is supposed to be about you, and you alone. So why would we spend all of our time listening to other people’s success or failure and considering it the final authority on the subject? I do it all the time, so this round I decided OK, I will listen to the podcasts, and watch the videos, read some studies and see how I feel, how my body reacts and if I’m willing to live with the consequences good or bad! Just like I talked about having my coffee in the morning – I know it breaks my fast, I know I really shouldn’t be adding the sugar in – if I want to follow the process strictly. But! My happiness means more to me than the potential for slowing my weight loss down in this particular situation. My sanity and personal well-being are more important to me that I will make this sacrifice. It may be something else for another person, maybe they need to keep rice, or beans or something else in, maybe they can’t tolerate that much fat in their diets or low carb makes them deathly ill. The beauty is you get to figure those things out for yourself.

– Lastly, give something more than a day – Our brain is excellent at making it seem like we are quite literally dying if something changes. On top of that, we’re magnificent at talking ourselves right out of things, if we’re the least bit uncomfortable. So make sure the discomfort you feel is something actually wrong and not your brain trying to talk you out of the change. You will truly be amazed and what you won’t miss if you just give it a try. My key – I thought I would miss sparkling water – and for a few days I did, but when I had one as a treat, it gave me the worst bloating, and I felt awful. After a bit of trial and error, I’ve found that I can drink the “mineral waters” like Pellegrino without too much discomfort, but the waters that are infused with C02 are too much for me.

I want to take a moment and say these are tips I’ve picked up over the last few months from my personal experiences. If you are truly in emergent discomfort – you will know, and you should not push through that! Ever! Again the key is getting to know yourself and get to know how you feel – about food, about life about your wellbeing and truly about your personal happiness.

XOXO Sarah


Chalene Johnson’s Beta Diet Test Week 2

Chalene beta diet

Happy weekend all! Sorry for the delay on this post, I had some computer issues this week and just got things up and running. Along with these matters, I had a food meltdown, severe sinus problems, and some domestic issues, so…..my eating went down with my mood as it tends to.

In all seriousness I had to stop the beta test toward the end of my second week – I have Sleep apnea, and I was starting to notice a sharp rise in my API numbers while on this plan. I’m still looking into the reasoning behind it, but as soon as I started adding carbs back into my eating routine, my numbers have regulated in just a few days. I am going to keep on the plan and work through “Round 2” starting next week. Hopefully testing out different carb options in the evening to see if I can alleviate the rise in my API. In the mean time here is my log for last week.

4/12 – Wednesday

I’m not sleeping well, I’m not sure if its the diet or the weather, let me be more clear, I’m sleeping and I don’t seem to be waking up as much; But my CPAP numbers have gone up from 1.5 to 2 or 2.5, and while that’s not a significant increase it’s enough to feel when I wake up in the morning. I also woke up feeling rather bloated again today – I think I’m going to have to cut out the dairy – starting obviously with the cheese and extra cream in food, I am not ready to get it out of my coffee unless I have to
Breakfast was at 11, and it was the last of the Frittata I made on Monday – I can tell you I was famished and it tasted awesome. Lunch was a charbroiled chicken wrap from Carl’s jr., and I got a massage later in the day that kind of screwed up my eating window so instead of having something enormous and heavy I decided to have a fat bomb and call it good.

4/13 – Thursday –

back to work and sleeping poorly again my number was closer to 3 today, and I have no idea what’s going on – I feel so tired.
Breakfast was at 11 again so down to the cafeteria I went and grabbed myself a green salad with grilled steak. Lunch was Coffee at 4:30 when I got home with a Fat bomb as a treat, and dinner was grilled chicken, sautéed veggies in ghee and cauliflower mash.

4/14 – Friday –

OMgee my numbers went up again 4.5 to be exact, I woke up so tired I’m restless all night, and I’m starting to get the headaches from lack of oxygen – it’s so strange that I can feel this bad with just a few ticks of the numbers on my CPAP. I’ve adjusted the straps to see if it’s just a leakage issue – I’ll have to see if that helps over the weekend.
Breakfast 11 am – yogurt, lunch at 4:30 coffee and fat bomb – Dinner 8 pm Steak and veggies Weight 239.

4/15 – Saturday –

numbers steady at 4 – I don’t think leakage is the issue. I need to check to see if there’s any research on the correlation between HFLC diets and Sleep Apnea issues. Or if it’s just me and I’m strange.
Breakfast 11 am – Eggs over Caprese salad, lunch big old salad, with kalamata olives and avocado, Dinner -7 pm Cobb salad from Panera.

4/16 – Sunday – Easter
I bought grapes and made nut flower cookies to take to my aunts for dinner. Hopefully, that will keep me away from the candy and such.

4/17 -Monday –

Home with a serious migraine, I was pretty good for Easter, I did have some grapes but kept mostly to on plan food, I did have taco salad that my grandma makes with tortilla chips, it gave me bloat like no one’s business and that was the end of that. Today I can barely see straight – I woke up, and my API on my CPAP was back down to 2 – seems if I add little carbs at the end of the day it helps me sleep better.

4/18 -Tuesday –

Still, home with a migraine, and I have spiraled with the carb knowledge – I feel awful and am eating pretty crappy food to make up for it (typical of me). I think I need to regroup and find out why my numbers are so high when I’m eating HFLC, and also see just how much on the carb side I need later in the day (and what type) to keep my API lower.

Recap –

As I stated above I am going to move into Round 2 next week and see if I can’t determine a stable path toward keeping my API numbers down and my carbs as low as I can for the plan. As Chalene said this is a “test” and trial and error will be key in finding the best way for my work towards a healthier lifestyle; I may find this is not the best plan of attack for me, but I’ve still learned a lot and plan on putting things into practice going forward. Also as mentioned above I have spiraled just a bit and am back up around 242 – I feel that’s mostly being bloated and dehydrated, most of my clothes still feel looser I’ll have to check on my measurements.

I’m thinking about posting a daily blog for this next round and weekly updates that aren’t as long – let me know if you like that idea or don’t mind reading a bigger post.


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