I started on a ketogenic diet last week. A ketogenic diet is an extremely low carbohydrate, moderate protein, and high fat diet, which has been shown to switch metabolism to fat burning and also can have many other health benefits. This diet is not for everyone. Here is one incredibly well-researched and objective article about the pros and cons of a very low carb diet. Please consult with a qualified healthcare professional before attempting this diet for weight loss or any other reason.
That being said, I needed to try the ketogenic diet out for myself. According to the keto-stix, I am producing a small amount of ketones. This means my body is starting to switch to fat burning. The secret to switching to this diet is to make sure you are getting plenty of fat. Getting enough fat will prevent any of the common effects of the diet that people may experience at the beginning (mental fogginess, grouchiness, low energy). I have successfully entered ketosis, and I feel great! I managed with a minimum of the effects just mentioned.
So as a reference for everyone, I’m posting my diet log here so everyone will have a good example of the diet I followed. I am following 5.5 days of very low carbohydrate and and 1.5 days of very high (whole food) carbohydrate because I feel that for me staying in ketosis continuously will not be beneficial.
Is a ketogenic diet right for you? Please do your research. For me, this was an experiment and I will probably not be doing this long term. Dr. Sheehan started with me, but he had to stop because he realized it was not beneficial for him for several reasons. Like I stated before, consult with a qualified health care professional before starting a diet like this.
So without further ado, here is my food journal:
| Laura’s Keto Diet Tracker | ||||||
| Meals x3 | Fat | Protein | Carb | Targets: | Fat – 147 | |
| 33 | 20 | 5 | Protein – 88 | |||
| Snacks x2 | 25 | 9 | 3 | Carb – 22 | ||
| Thursday, August 18 | ||||||
| Breakfast | Protein | Fat | Carbs | |||
| Salmon (3 oz) | 36 | 15 | 0 | Daily Tracker | ||
| Avocado | 0 | 20 | 5 | Protein Remaining | -1 | |
| Coffee | 0 | 0 | 0 | Fat Remaining | -2 | |
| Butter (TBSP) | 0 | 12 | 0 | Carb Remaining | 0 | |
| Snack | ||||||
| Macadamia Nuts (15) | 3 | 30 | 3 | |||
| Celery (2) | 0 | 0 | 2 | |||
| Peanut Butter | 8 | 16 | 4 | |||
| Lunch | ||||||
| Chx Meatballs | 28 | 20 | 1 | |||
| Red pepper 1/4 | 0 | 0 | 2 | |||
| Guacamole | 1 | 9 | 2 | |||
| Supper | ||||||
| Beef Sausage | 12 | 18 | 1 | |||
| Guacamole | 1 | 9 | 2 | |||
| Friday, August 19,2016 | ||||||
| Breakfast | Protein | Fat | Carbs | |||
| 3 eggs | 18 | 12 | 0 | Daily Tracker | ||
| 1 TBSP butter | 0 | 12 | 0 | Protein Remaining | 3.5 | |
| 1 TBSP coconut oil | 0 | 12 | 0 | Fat Remaining | -13 | |
| Avocado, 1/2 | 0 | 10 | 2.5 | Carb Remaining | 10 | |
| 2 pcs bacon | 6 | 6 | 0 | |||
| Tomato | 0.5 | 0 | 1 | |||
| Snack | ||||||
| Macadamia Nuts -10 | 2 | 22 | 2 | |||
| Lunch | ||||||
| Salmon | 36 | 15 | 0 | |||
| Butter | 0 | 12 | ||||
| 1 fat bomb | 1 | 10 | 1 | |||
| Supper | ||||||
| 1 beef hot dog | 12 | 18 | 1 | |||
| 2 chx sausages | 7 | 5 | 0.5 | |||
| 2 fat bombs | 2 | 20 | 2 | |||
| 1 tbsp heavy cream | 0 | 6 | 0 | |||
| red pepper 1/4 | 0 | 0 | 2 | |||
| (Saturday I carbed out and didn’t track) | ||||||
| Sunday 8-21-16 | ||||||
| Breakfast | Protein | Fat | Carbs | |||
| Coffee w 1 tbsp butter | 0 | 12 | 0 | Daily Tracker | ||
| pork sausage | 14 | 20 | 2 | Protein Remaining | -13 | |
| avocado 1/2 | 0 | 10 | 2.5 | Fat Remaining | -5 | |
| fat bomb | 1 | 10 | 1 | Carb Remaining | 4 | |
| Snack | ||||||
| macadamia nuts-15 | 2 | 22 | 2 | |||
| fat bomb | 1 | 10 | 1 | |||
| coconut milk 1 cup | 1 | 4.5 | 1 | |||
| 1 scoop whey | 24 | 2 | 2 | |||
| Lunch | ||||||
| beef stew | 30 | 40 | 2 | |||
| 1/2 c coconut yogurt | 0 | 3.5 | 3.5 | |||
| Supper | ||||||
| 1 fat bomb | 1 | 10 | 1 | |||
| 2 pickle spears | 0 | 0 | 0 | |||
| chicken leg/thigh | 27 | 8 | 0 | |||
| Monday August 22 | ||||||
| Breakfast | Protein | Fat | Carbs | |||
| coffee w/butter | 0 | 12 | 0 | Daily Tracker | ||
| Beef Stew | 35 | 45 | 3 | Protein Remaining | -23 | |
| 1/2 avocado | 0 | 10 | 2.5 | Fat Remaining | -14 | |
| Carb Remaining | -3.5 | |||||
| Snack | ||||||
| 15 macadamia nuts | 2 | 22 | 2 | |||
| Lunch | ||||||
| chicken salad | 40 | 20 | 4 | |||
| guacamole | 1 | 9 | 2 | |||
| Snack | ||||||
| Celery | 0 | 0 | 2 | |||
| Peanut Butter 2 TBSP | 8 | 16 | 4 | |||
| Supper | ||||||
| sliced turkey breast 1.5 oz | 15 | 2 | 6 | |||
| cheese 1.5 oz | 10 | 13 | 0 | |||
| butter 1 tbsp | 0 | 12 | 0 | |||
| Tuesday August 23 | ||||||
| Breakfast | Protein | Fat | Carbs | |||
| Coffee w/ butter | 0 | 12 | 0 | Daily Tracker | ||
| 3 eggs scrambled | 18 | 12 | 0 | Protein Remaining | -5 | |
| macadamia nuts – 15 | 2 | 22 | 2 | Fat Remaining | -7.5 | |
| Carb Remaining | 6.5 | |||||
| Snack | ||||||
| 1/2 c coconut yogurt | 0 | 3.5 | 3.5 | |||
| 1 scoop whey | 24 | 2 | 2 | |||
| pork rinds | 15 | 24 | 0 | |||
| Lunch | ||||||
| choco mint fiber bar | 2 | |||||
| fat bombs (2) | 2 | 20 | 2 | |||
| 1 tbsp butter | 0 | 12 | 0 | |||
| Supper | ||||||
| chicken salad w/greens | 30 | 20 | 2 | |||
| macadamia nuts – 10 | 2 | 15 | 2 | |||
| mayonnaise -homemade | 0 | 12 | 0 | |||
| Wednesday August 24, 2016 | ||||||
| Breakfast | Protein | Fat | Carbs | |||
| coffee with butter | 0 | 12 | 0 | Daily Tracker | ||
| extra butter | 0 | 12 | 0 | Protein Remaining | -5 | |
| chicken stew | 14 | 5 | 2 | Fat Remaining | -16.5 | |
| guacamole | 1 | 9 | 2 | Carb Remaining | -1.5 | |
| sour cream | 0 | 4 | 2 | |||
| Snack | ||||||
| 1/2 c coconut yogurt | 0 | 3.5 | 3.5 | |||
| protein powder | 24 | 2 | 2 | |||
| 15 macadamia nuts | 2 | 22 | 2 | |||
| Lunch | ||||||
| 8 chicken meatballs & veg stew | 28 | 20 | 4 | |||
| sour cream | 0 | 4 | 2 | |||
| 2 fat bombs | 2 | 20 | 2 | |||
| Supper | ||||||
| pork sausage | 20 | 30 | 0 | |||
| 2 fato bombs | 2 | 20 | 2 | |||
| Thursday August 25, 2016 | ||||||
| Breakfast | Protein | Fat | Carbs | |||
| 1 c coconut milk | 0 | 4.5 | 1 | Daily Tracker | ||
| 1 scoop whey | 24 | 2 | 2 | Protein Remaining | 17 | |
| coffee with butter | 0 | 12 | 0 | Fat Remaining | 17.5 | |
| extra butter | 0 | 12 | 0 | Carb Remaining | 7 | |
| fat bomb | 1 | 10 | 1 | |||
| heavy cream 1/2c | 0 | 48 | 0 | |||
| another scoop protein | 24 | 2 | 2 | |||
| Snack | ||||||
| Lunch | ||||||
| chicken meatball stew | 20 | 12 | 3 | |||
| sour cream | 0 | 4 | 2 | |||
| guacamole | 1 | 9 | 2 | |||
| Snack | ||||||
| choc mint fiber bar | 1 | 14 | 2 | |||
