Keto week

Day 8! It’s been a week now.

Nothing much to report today. Bio-metrics because I forgot yesterday — 159.7 lbs, 12.2% body fat, between 2 and 4 mmol/L.

I intended this semi-daily write up as a way to keep track of this experiment and keep me disciplined and motivated, but it got an interesting side effect- Some of my closest friends and family are getting motivated to try the experiment by themselves. I decided to do a small collection of useful resources and information that finally pushed me over the “try it” edge, as I knew about this diet for a while but it always felt like something way too extreme, weird, and difficult to try.

First, a nod to the guy that made it look so easy and worth it, shared recipes, experiences, and a plethora of good info-

S crushing “Frozen in Time”, 12a in 11mile

Thank you S, it’s very motivating to follow your progress and see you improving so radically.

I started trying to follow recipe lists and books on meal plans about what to buy and eat, but I got overwhelmed really fast with all the stuff I had to buy, meal prep, and just following a strict plan isn’t really for me. What ultimately made it work was this- Calculate your macros and stick to them. It’s that simple. Go to this website and get your fat, protein, and carbs daily intake numbers. Now go buy stuff with a lot of good fat and try and meet them while eating as much healthy food as possible. Take electrolytes supplements to avoid feeling hungover as your body changes from burning glucose to fat (I got these, but really anything with magnesium, potassium, sodium, and low/no carbs will work). That’s it.

This is what my shopping list looked like for that first trip to Costco-

  • Grass-fed butter
  • Heavy whipping cream
  • Coconut oil
  • Avocado mayo
  • Chicken stock
  • Eggs
  • A block of good cheese
  • Pink Himalayan salt
  • Bacon
  • Greens (Spinach, Kale, Broccoli, Cauliflower)
  • Salmon
  • Boneless chicken thighs with skin
  • Sardines on olive oil -bad rep on these, really tasty-

I’ve had bulletproof coffee for breakfast the entire week and I love it. Easy to make, tasty, 60 grams of good fats with no carbs of proteins, and keeps my mind away from food until way past lunch time:

  • Two cups of black coffee
  • 28 grams of grass-fed butter (22 grams of fat)
  • 2 Tbsp of coconut oil (28 grams of fat)
  • 30 ml of heavy whipping cream (10 grams of fat)

I find blender bottles to be very convenient to prepare this.

Don’t forget to use “net carbs” from the nutritional label, this is subtract “carbs from fiber” from the “total carbs” number.

Keto strips are more of an ego high-five than a necessity, and those lose accuracy the longer you are on ketosis as your body becomes better at using ketones for fuel, and the strips measure left over ketones on your urine. It does feel pretty good the few times you confirm you are in ketosis though :). This being said, I’d rather invest in a food scale to make sure I’m meeting my macros.

That’s it, that’s all.


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