Alrighty! I’m officially on day 6 of my Keto experiment, and this is my first update post. I had originally planned on doing a Friday progress post, but Monday seems to me to be a more appropriate day. Starting the week off by reflecting on the previous one should keep me motivated to stay on track with this project. I'm happy to report I'm officially in ketosis! Take a look!
What have I learned so far?
First, it’s really been very difficult for me to hit my fat goals and my caloric goals. I find I’m just not as hungry when eating this way, but I don’t want to drop my caloric intake too low and end up in starvation mode. There have been a few days where I didn’t even crack the thousand calorie mark, and one day where I literally ate a spoonful of plain coconut oil just to come close to my fat goals. YIKES! My plan for this week is to incorporate a few higher calorie, higher fat items into my daily diet. I’m thinking deviled eggs with avocado, or maybe a cocoa/avocado/almond truffle. Home made of course.
Second, I felt really bad Thursday, Friday, and Saturday. REALLY BAD! I had headaches, muscles aches, wasn’t sleeping very well, and I felt rung out and exhausted. I was also a little more snappy, and grouchy than normal. I’m not normally a ray of sunshine, but this was a bit much even for me. It seems I had a wicked case of Carb Flu. Although I have been eating far less carbohydrate than the average person, dropping my net carbs to ~20 grams had significant physical and mental effects. I’m looking forward to this week being a better, less stressful time.
Third, I don’t really seem to miss eating carbs as far as them being an element on my plate. While I’ve never met a potato I didn’t like, waving goodbye to them has been very easy. I’m eating lots of leafy greens, fresh zucchini, peppers, cabbage, some onion, and a few local berries. I’ve also not yet booted my red wine off the menu. But I might yet, I’m still debating that as I seem to be able to maintain being in ketosis and still enjoy my vino.
Fourth, as expected the scale shows a loss today of 3.1lbs. That’s probably all water, but it’s still encouraging. My Body Fat percentage hasn’t changed, but I’m hoping that will start to kick in this week. If not, bye-bye wine.
And lastly, I’m really having to reign in my protein cravings/consumption. I guess I haven’t paid much attention to how much protein I’ve been eating, but staying in the 55-60 gram range has actually been difficult for me. I’m going to work harder on that this week.
Going forward into this new week my goals are to more consistently hit my macros, work on lowering my stress by taking time for a nice epsom salt soak every night, and get reacquainted with my yoga mat. I’m trying to keep this experiment all about the diet, so I don’t want to skew the results by adding in new/different HIIT workouts or strength sessions, but I feel that yoga is a gentle enough movement practice that it shouldn’t affect my results much. I’d also like to see a bit of progress on my Body Fat goals. Again, if I don’t see a drop week 3 will be wine-free.
My weekly macro round up looks like this:
I’ve got a little work to do there. Even though the carb totals listed are NOT Net Carbs, but Total Carbs, I’ve still got get my protein down and my fat up.
What have I been eating?
My breakfasts have been mostly egg based. After my egg-free last few months I seem to be tolerating them fairly well, particularly as omelets. Goose eggs make especially delicious omelets, in case you were wondering. I’ve also started adding smoked salmon onto my breakfast plate, and mixed leafy greens have been there every morning. Moving forward I may start switching between eggs and butter coffee, as several mornings I just haven’t been very hungry. I may also devise a lower carb/higher fat smoothie option (hello avocado!) for the blazing hot days ahead.
I don’t really eat lunch, but if for some reason I feel a bit peckish I’ll mix up a green drink with Amazing Grass Super Green Detox and Alkalinize powder, a little 100% cocoa, and some Maca.
Dinners have run the gamut of options. I love salmon, so that has made a couple of appearances, along with bison burgers, shrimp, chicken, and loads of colorful veggies.
I’ve been eschewing my nightly square of 86% Dark Chocolate, but I may add that back in since I really love it. We’ll see.
I’m motivated to keep moving forward, learning more about my body and the ketogenic life style.
If you’d like to follow along with my progress in between these Monday Keto-themed blog posts, you can follow me on Instagram, where I post at least one meal a day, and more frequent macro totals.
How’s your week shaping up?