Monday 2/20/2017
Starting weight: 315
I decided last week to give Keto a try for a week. I filled up my online cart with all the food from “The Complete Ketogenic Diet” week 1 grocery list but then noticed that their week one didn’t have “lots of spinach and avacados” like they recommended to stave off the “keto flu”. That and it took my normal $150/wk for groceries up to $350. So I removed most of the far out stuff and figured I’d aim for something less drastic than trying out 14 new recipes in one week (honestly looking at all those recipes was making me exhausted).
Intro to Keto
My starting macros:
1738 kcal Daily Calorie Intake
22 g Carbs (5%, 88 kcal)
109 g Protein (25%, 436 kcal)
135 g Fat (70%, 1214 kcal)
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*Generated by [Keto Calculator](https://keto-calculator.ankerl.com) 9.12*
44/F/5’5″ | CW 315 | 55% BF | Mostly sedentary
* 1738 kcal Goal, a 24% deficit. (794 min, 2287 max)
* 22g Carbohydrates
* 109g Protein (86g min, 141g max)
* 135g Fat (30g min, 195g max)
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Read through “The Complete Ketogenic Diet for Beginners” and “Ketogenic Diet For Rapid Weight Loss 2016”. Bought some groceries. Also ate the last of my gelato in the freezer (I’m a weak weak woman)
Tuesday 2/21/2017 314.8
Today’s weight: 314.8
Today’s change: -0.2
Net change: -0.2
War widow, day 3. Morgan watched Erik. Groceries delivered. Good day today. That said.. I’m kind of freaking out. Eating straight up butter+goat cheese(the evening fat bombs) doesn’t feel like something that will cause weight loss. We’ll see. I made up a batch of nut granola but didn’t actually eat any of it.
B: Scrambled butter eggs
L: Tuna with mayo and sugar-free katsup and 4 parm crackers
D: AB Chicken, a bundle of asparagus cooked in butter
S: Smoked Salmon fat bombs
1725 calories
25g carbohydrates
96g protein
130g fat
72oz water
Wednesday 2/22/2017
Today’s weight: 313.1
Today’s change: -1.7
Net change: -1.9
1/100 Treadmill in the AM.
Speech Therapy for Erik today. We’re practicing short words (out, open, more please) with an emphasis on the ending sound (ouT not ou or oud).
Lunch was not bad. The nut granola is pretty good though it could do with a dash of golden raisins in it. That said, the granola is much higher in carbs than I expected. There’s something about giving up almost half my carbs for the day for sodding granola that makes me grumpy. It also turns out that granola + yogurt wasn’t quite enough to carry me over to dinner. I think I will need to add an afternoon snack back into the mix.
Dinner was pretty good. I think you could add a bit of mayo and sugar-free katsup and call it keto cheeseburger hold-the-bun.
I honestly wasn’t hungry after dinner.. but noticed that my fat percent was a bit low so I had a fat bomb to make it up. Still my numbers are below my goal. I’ll see how that works out tomorrow.
B: Scrambled butter eggs
L: Greek yogurt with nut granola
D: ground beef with cheese, wilted spinach
1381 calories
22g carbs
83g protein
104g fat
96oz water
Thursday 2/23/2017
Today’s weight: 310.2
Today’s change: -2.9
Net change: -4.8
Whoa. Ok, with this kind of encouragement I’ll aim low for a while (but not below my minimums). Day 3 of Keto and no sign of flu.
I’m a bit perplexed. I followed the cookbook and made turkey meatloaf for dinner. If I’m on a high fat/high protein diet.. why would I bother making a meatloaf with turkey when I could use beef? I mean I get it, variety is good.. but turkey/chicken meatloaf is the “I want meatloaf but I’m not allowed to have beef and I need something lowfat” alternative. It just seems silly. Don’t get me wrong, the meatloaf was tasty.. but not like “OMG I must have more”. I think I’ll keep the recipe but try it with beef instead of turkey and see if I could tune it to the “OMG” level.
B: Scrambled eggs with harrisa
L: ground beef with cheddar cheese, mayo and low sugar katsup, avacado
S: string cheese
D: Turkey Meatloaf, cooked spinach
S2: String cheese, Smoked salmon fat bomb, whipping cream
1533 calories
23g carbs
78g protein
130g fat
72oz water
Friday 2/24/2017
Today’s weight: 308.6
Today’s change: -1.6
Net change: -6.4
B: scrambled eggs with harrisa, peppered bacon
L: AB Chicken , Brie, Cucumber, mayo
D: Turkey meatloaf, brussel sprouts, parmesan
S: Smoked Salmon fat bomb
Saturday 2/25/2017
Today’s weight: 308.6
Today’s change: -0-
Net change: -6.4
B: scrambled eggs with harrisa, cheese
L: AB Chicken
D: 4B Tomato Soup, Cauliflower grilled cheese
S: Smoked Salmon Fat Bomb
Sunday 2/26/2017
Today’s weight: 308.6
Today’s change: -0-
Net change: -6.4
Another day another stall. Ah well. So far I’m well impressed (even with a 3 day stall). I’m not nibbling on chocolate chips and slices of bread. This diet is similar to what I did when I lost 51 lbs in 2010/2011. I’ll stick to this for a while.
B: scrambled eggs with harrisa, cheese
L: Turkey meatloaf
S: Parmesan cheese crackers
D: 4Bs Tomato Soup
72 oz water
Starting weight: 315
Macro Goals: 1738 cal (826 min, 2287 max), 25g Carb, 114g Protein (86g min, 141g max), 131g Fat (30g min, 192g max)