Ketogenic Diet Journal

by | August 25, 2016 | 0 comments

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

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Located in the Lancaster, PA area, Sheehan Natural Health Improvement Center offers chiropractic care and nutrition response testing.

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Lancaster, PA 17602