13 Mar 2018
體重：107.5 公斤 (-0.5)
體脂：33.5 (+0.6)
早餐：1份巧克力低碳鬆餅
午餐：1碗山藥排骨湯
晚餐：2碗山藥排骨湯
運動：室內腳踏車（15公里／30分鐘）、伏地挺身（6x5下／10分鐘；6x5下／10分鐘）、滾輪（6x5下／10分鐘；6x5下／10分鐘）
心得：很高興我終於又開始瘦了
食譜：山藥排骨湯（一鍋搞定，四人份）
1. 取1/4顆山藥，削皮、洗淨、切塊並泡水15分鐘
2. 少許枸杞（約20克）泡水15分鐘
3. 在鍋中倒入橄欖油，炒香1/2杯芹菜末
4. 放入1斤豬里肌肉，中火煎至兩面變色
5. 倒入1杯水，燜煮20分鐘
6. 取出豬肉切塊，放入山藥、枸杞、5朵切片香菇和3杯水
7. 蔬菜燜煮3分鐘後，放入切塊豬肉
8. 小火燜煮30分鐘，調味後即可上菜
* 因為山藥很少，所以碳水化合物不多
Weight: 237 lb (-1.1)
Body fat: 33.5 (+0.6)
Breakfast: 1 LCHF chocolate pancake
Lunch: 1 cup of Chinese yam soup with pork
Dinner: 2 1 cups of Chinese yam soup with pork
Exercise: spin bile (9.3 miles/30 minutes); push-ups (6x5/10 minutes; 6x5/10 minutes); abs roller (6x5/10 minutes; 6x5/10 minutes)
Feeling: very glad that I'm losing weight again
Recipe: Chinese yam soup with pork (1 pot; 4 serving)
1. Take 1/4 Chinese yam, peel, wash, cube, and soak in water for 15 minutes
2. Soak 20 grams of wolfberries in water for 15 minutes
3. Add olive oil in the pot and saute 1/2 cups of chopped celeries
4. Add 600 grams of pork tenderloin and cook over medium heat until both sides change colour
5. Add 1 cup of water and simmer over low heat for 20 minutes
6. Remove pork and cut it into pieces; add Chinese yam, wolfberries, 5 sliced (shiitake) mushrooms, and 3 cups of water
7. Simmer vegetables for 3 minutes and return pork into the pot
8. Simmer over low heat for another 30 minutes and season before serving
* Add only 1/4 Chinese yam to keep carbs within the limit of LCHF diets
