Starting Keto: Day 2

(Previously: day one)

Last night as I lay re-reading Lyle McDonald’s “The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” (McDonald, 1998) which is my core (indeed only) text on this subject I began to worry that I might not have set my protocol correctly, so I re-did my calculations.

I’ve been too reliant on the roughly “80% calories from fat, 20% from protein” guidelines one might find around the web. Actually, it looks as though my particular set-up should be more like 67% fat | 29% protein | 4% carbs. Have adjusted MFP accordingly.


Coffee, fish oil, vitamins

I’ve been feeling a little light-headed (last night and this morning), but nothing very out of the ordinary. Could be any of a number of causes, or a combination thereof.

I had a fast (for me) 5K run planned for this morning. All felt fine, though I’d normally have had a few carbs – a banana or even just a glucose tab –beforehand. Instead I took 200mg caffeine and a couple of BCAA capsules and ran as hard as I could.

Then to the gym. Couldn’t face a full workout in my still-fasted state. Mostly just stretching, mobilisation, rehab and some Turkish get-ups (it’s a new exercise to me and I have shocking form), and 20 minutes walking on an incline. I got home feeling seriously groggy – not hungry particularly, but with that “low blood-sugar” feeling one sometimes has in the afternoon.

Morning snack (12:30)

  • Whey protein (20g)
  • Creatine Monohydrate (5g)
    Net carbs: 0g
    kcal: 94

Lunch (13:30)

  • Pork fillet (100g)
  • Streaky bacon (1 rasher/20g)
  • Broccoli (100g)
  • Asparagus (100g)
  • Sesame oil (30ml/2tbs)
  • Shiritaki rice (170g)
    Net carbs: 6.2g
    kcal: 505

I’d never tried the shiritaki rice before. It’s made from konjac flour; and is almost wholly dietary fibre. I’ve been eating the noodle version in stir fries and soups for a couple of years; I buy them in bulk from Amazon because I find them very filling.

So far, this is most like what I eat on a regular non-keto day (I’m still using up ingredients from last week’s shop). The bacon and the additional oil (usually only half a teaspoon) made this seem novel and delicious.

Afternoon snack (16:00)

  • Chocolate flavour protein powder (25g)
  • Almond milk (150ml)
  • Double cream (50ml)
  • Ice (about 1 cup)
    Net carbs: 4g
    kcal: 343

I’m really not feeling hungry. Don’t think I can be in ketosis yet (and am unwilling to ask Mrs M to smell my breath.) Apparently it usually takes a couple of days.

Supper (18:30)

  • Sardines in olive oil, drained (95g)
  • Olives (5 olives)
  • Olive oil (10g)
  • Spinach (50g)
  • Mozzarella (125g)
    Net carbs: 3.7g
    kcal: 748

Really wasn’t hungry, but didn’t want to eat a big meal too late in the day. There seems to be a lot of research that suggests low carb diets are appetite suppressant, and even more anecdotal evidence.

Evening Snack (21:30)

  • Keto shake (same ingredients as afternoon shake)
    Net carbs: 4g
    kcal: 343

Again, could have easily have missed this out, but feeling “fed” helps me sleep, and I’m wary of too deep a calorie deficit. My BMR (estimated using a tweaked Katch-McArdle formula) is 1,700 kcal, and I burned off at least 400 kcal on my run this morning. I’ve planned for a 10–15% daily deficit; any more isn’t on the cards.

Daily Subtotal

Net carbs: 18g (total carbs 27g)
kcal: 2,048