Oct 6 2017 Day 3 Keto Lifestyle
Woke up at 0540. Stretching routine
0600 Made myself a cowboy coffee. Fat 28gm
30 minute walk
Wim Hoff breathing (52 pu). Here is a post about what I am doing.
1200 HIIT workout 30 minutes. Here is an article I wrote on this.
1300 Cowboy coffee Fat 28 gm . Notice how I bump up my fat with the coffee.
1610 ketones 1.8 glucose 87
I am still in ketosis despite what I ate last night and eating basically 100 gm of carbs yesterday. I believe the reason is that I had nothing but fat today and the short but intense exercise I did burned up my glucose and boosted my ketones.
1700 martini 11.6 carbs
1710 Macadamia nuts and cream cheese wrapped in salmon
Notice how I made my snack really fatty. Macadamia nuts can also bump up your fat content of the day, especially when you are new to ketosis and want to stay there.
Fat 31 g Prot 3.7 carb 3.2
One small chicken drumstick as well
Fat 4gm prot 10 gm
Dinner Cauliflower rice with eggs and pepper and guacamole
Fat 36 gm Carb 12 Prot 17.3
Pistachios . I do love my nuts. I buy these by the bag at Costco.
Fat 14gm Carb 8 gm Prot 6 gm
Dark Chocolate 85%. I try to only eat chocolate that has at least 80 % cacao in it.
Fat 19g Carb 17g Prot 4 gm
I should mention that I use net carbohydrates. To figure that out you take the total carbs and subtract the fiber to get net carbs.
Late night couple glasses of Cabernet 18 carbs
Fat 160 g prot 41 carb 69.8
Keto ratio 1:1.44 1883 total calories.
Steps for the day 10,474 steps.
I probably could dump the fitbit now because I am pretty consistent on a daily basis with my steps. I do like the way I can measure my sleep with this though. Sleep can really screw up your weight loss progress. Ideally you should be getting 7 hours a night of good sleep.
Oct 7 2017 Day 4 Keto Lifestyle
Woke up at 0700. Late start.
Stretching routine. Notice how consistent I am with this. Had a bad accident a few years back and if I did not stretch daily I would be having problems.
0730 Made myself a cowboy coffee. Fat 28gm
0830 30 minute walk
1100 Cup of bone broth and half a teaspoon himalayan salt
9 gm protein 1 gram carb 900 mg sodium
1300 Made myself a cowboy coffee.
1500 Wim Hoff breathing (45 pu) meditation
1715 ketones 2.8 glucose 80
1730 Deviled eggs made with mayo, honey mustard, hard boiled eggs,cherry peppers, and crabmeat.
Fat 24 gm Prot 14 gm carb 3.75 gm
1730 martini 11.6 carbs
1 ou almonds
Fat 14 gm Prot 6 gm net carb 2.5 gm
1900 ¼ pound hamburger with half avocado , portabello mushroom, cheese, pickles and lettuce with a side of asparagus. The portabello mushroom is a great substitute for a bun. Sometimes I just use a lettuce wrap to my burger.
Fat 57 gm Prot 19.25 gm net carb 3 gm
Lots of wine 18 carb
Fat 151 g prot 48.25 carb 38
Keto ratio 1:1.76 1703 total calories.
Steps for the day 13,516 steps.