June Progress Report: The Power of Consistency
Looking back, June has surprised me in the best possible way. My glucose and ketone readings were remarkably stable, and so were my GKI and Dr Boz Ratios. Seeing the graph of these numbers was eye-opening. It showed me just how much commitment and consistency can make a difference.
A Change That Made a Difference
After last month’s disappointing weight loss, and watching Kelly Hogan’s My Zero Carb Life channel, I decided to remove dairy from my diet. I have continued to use butter and olive oil daily, but I removed foods such as cheese, cream, cream cheese and cottage cheese.
I was genuinely shocked by the result: I lost 1.4 kg (3.09 lb) during June. I also experimented twice by adding cheese back in, and on both occasions I gained weight overnight. Those changes are reflected in my graph and confirmed for me that staying away from dairy is the right choice for my body at this stage.
My clothes are fitting so much better, and I am almost back in my smallest-size clothing.
My Glucose, Ketone, GKI and Dr Boz Ratio Progress
My lowest glucose reading for the month was 3.6 mmol/L (65 mg/dL), and my highest ketone reading was 5.8 mmol/L.
My lowest Dr Boz Ratio was 11.
My highest glucose reading was 4.9 mmol/L (88 mg/dL), while my lowest ketone reading was 2.9 mmol/L.
I had 15 days during June with a Dr Boz Ratio of 20 or under, which was very encouraging to see.
Weight, BMI and Waist Measurement Changes
My waist measurement at the start of the month was 91 cm and ended at 87 cm—a reduction of 4 cm. By the end of the month, I was feeling much more comfortable in my clothes and in my movement.
My weight started at 79.5 kg and finished at 78.1 kg, a loss of 1.4 kg (3.09 lb).
My BMI moved from 24.3 to 23.8, a change of 0.5
Final Thoughts
As they say, it is a journey of one step at a time. June has reminded me that the small, consistent choices really do add up.
July will bring a new challenge: we are going away for a week on holiday with another family. There are also a few birthdays throughout the month—including my own! I am looking forward to enjoying the celebrations while continuing to make choices that support the progress I have made.
---oOo---
For those interested in the daily numbers, my graph is below.
| Date | Glucose (mmol/L) |
Ketones (mmol/L) |
GKI | Dr Boz Ratio |
|---|---|---|---|---|
| 1 June | 4.4 | 5.2 | 0.8 | 15 |
| 2 June | 4.1 | 4.8 | 0.9 | 15 |
| 3 June | 4.2 | 5.6 | 0.8 | 14 |
| 4 June | 4.1 | 5.2 | 0.8 | 14 |
| 5 June | 4.9 | 3.1 | 1.6 | 28 |
| 6 June | 4.6 | 3.7 | 1.2 | 22 |
| 7 June | 4.9 | 3.3 | 1.5 | 27 |
| 8 June | 4.7 | 2.9 | 1.6 | 29 |
| 9 June | 4.2 | 3.3 | 1.3 | 23 |
| 10 June | 4.4 | 3.4 | 1.3 | 23 |
| 11 June | 4.4 | 4.7 | 0.9 | 17 |
| 12 June | 4.4 | 3.8 | 1.2 | 21 |
| 13 June | 4.6 | 3.2 | 1.4 | 26 |
| 14 June | 4.6 | 3.7 | 1.2 | 22 |
| 15 June | 4.2 | 4.6 | 0.9 | 16 |
| 16 June | 4.6 | 3.6 | 1.3 | 23 |
| 17 June | 4.5 | 4.3 | 1.0 | 19 |
| 18 June | 4.2 | 3.9 | 1.1 | 19 |
| 19 June | 4.3 | 5.1 | 0.8 | 15 |
| 20 June | 3.7 | 5.8 | 0.6 | 11 |
| 21 June | 4.2 | 4.4 | 1.0 | 17 |
| 22 June | 4.4 | 3.7 | 1.2 | 21 |
| 23 June | 4.6 | 3.4 | 1.4 | 24 |
| 24 June | 4.4 | 3.7 | 1.2 | 21 |
| 25 June | 4.2 | 3.7 | 1.1 | 20 |
| 26 June | 4.3 | 3.5 | 1.2 | 22 |
| 27 June | 3.6 | 4.3 | 0.8 | 15 |
| 28 June | 4.2 | 4.6 | 0.9 | 16 |
| 29 June | 4.4 | 4.8 | 0.9 | 17 |
| 30 June | 4.6 | 3.3 | 1.4 | 25 |
|
Daily glucose, ketone, GKI and Dr Boz Ratio measurements recorded during my KetoCONTINUUM journey throughout June. |
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