There’s a little bit of a story to this low carb food diary, which is two full days of VERY straightforward keto meals – and the way I mysteriously acquired back into ketosis faster than I ever have before! 😉
We just started a brand new Low Carb Challenge this week, on Wednesday January 2nd.
You ought to be a part of us in the event you haven’t but!
I decided to kick myself out of ketosis for this challenge in order that I might “restart” with all of you.
That wasn’t exactly my unique intention as a result of I not often EVER eat off plan anymore…
It all started with this odd change at McDonald’s on my means house from Charlotte on Tuesday. I ended to grab a espresso and do a bit of labor (wi-fi!) earlier than I headed out for my 6-hour street journey.
I initially ordered a black espresso, then changed my thoughts and stated “I’ll have a large iced coffee with sugar free vanilla.” But once I acquired to the window and sipped it… I stated, “Are you SURE this is sugar free??”
It tasted slightly TOO good to me. He requested the woman, she stated sure, he stated yes – however then winked and stated “But a little cheat won’t hurt now and then.”
I nonetheless don’t know if that coffee was REALLY sugar free or not, lol – however he planted that seed in my head and I pondered on that for awhile.
I thought-about being on the street alone for 6 hours. What if I have been diabetic, epileptic, and so forth? In that case, a bit of cheat WOULD harm – and will harm different individuals when you’re driving in an unstable situation.
I keep in dietary ketosis for health reasons myself, however thankfully mine is less severe. I’ve a lower back damage with inflammatory arthritis that flares up into excessive ache, fibromyalgia like symptoms and swelling of the legs and ft.
Anyway, I decided to go simply go forward and do the deed with a brand new problem beginning the subsequent morning. And sadly I didn’t even knock myself out of ketosis with something GOOD lol, just a sandwich of all issues. 🙄
By the time I acquired house after six hours on the street, my toes have been puffy and my ft and ankles have been swollen like I used to be 13 months pregnant. Ack!
I’m so glad I didn’t knock myself out of ketosis before my trip to Charlotte – or it might have ruined my three nights of dancing! 😛
Here was my Blood Ketone Reading the subsequent day (Wednesday at 3:37pm to be actual). “Lo” which means ZERO – or that my ketone levels have been too low to even be detected:
I exploit the Keto Mojo meter. See my publish on 4 Ways To Improve Your Ketone Levels to study more about it and about ketone levels.I have a 15% off low cost link for the testing package too. The low cost is coded into my affiliate link here. Handy little gadget! 😉
That catches us up to the start of the problem on Wednesday morning, and here’s what I ate for the primary two full days…
And wait until you see what happened to my ketone levels!
My Low Carb Meals on Wednesday
After being on the street for 5 days, it was back to work full velocity very first thing Wednesday morning – beginning with an early interview for the GCTV 6 morning show.
If you click that link you possibly can pay attention in to the primary 20-25 minutes where I talked about “getting back on the wagon” for the New Year, plus just a little about my own low carb way of life & journey. 😉
I grabbed 2 ounces of Peanut Butter Macadamia Low Carb Granola and a cup of coffee and hit the bottom operating. 😉
I truly had 5 smaller meals spread out over the course of the day.
Once I acquired just a little break from work I whipped up an enormous plate of cheesy eggs – with five eggs and virtually 3 ounces of cheese scrambled in a full TBSP of actual butter.
I made two smaller meals out of that. 😉
For dinner I had extra of Lolli’s Low Carb Granola, this time as a bowl of cereal – which was SO good! 😍
This one is the Limited Edition Gingerbread Spice. Not my favorite taste, however nonetheless delicious! I normally use Milkadamia but I used to be out so I simply used 1/3 cup of half & half.
Later that night time I had a quick snack – some new “keto chips” that aren’t out but, that I received to taste-test as part of the R&D panel before they’re released publicly.
They’re excellent, by the best way. 😉
I warmed them up a bit and dipped them in ranch, which was an amazing snack!
I additionally had four espresso’s with Coffee-Mate Sugar Free Hazelnut Powdered Creamer.
Here’s how I logged those meals…
Wednesday’s MyFitnessPal Food Diary
18 Net Carbs
Protein: 72 grams
82% Fat, 14% Protein
How To Get Net Carbs In MyFitnessPal (Free)
You’ll notice that Protein is just 14% of my complete day by day energy, but I had 72 grams of protein. The beneficial day by day quantity of protein for women is 46 grams a day. So whereas I’m eating “high fat” I’m additionally getting *a lot* of protein.
This is why you’ll be able to’t go by grams, however somewhat should go by ratios or percentages. See this link for a detailed rationalization & illustration of correct macro ratios:
Keto Macros & Tracking Made Simple
My Low Carb Meals on Thursday
Thursday was another FULL work day so I had to grab one thing to eat at my desk and dig proper in.
I had 60 grams of uncooked pecans and a Laughing Cow creamy swiss wedge – plus my water and occasional.
Someone on Instagram requested me how much 60 grams was. It’s half cup – but pecans don’t fit in a measuring cup proper. 😛
Investing in a reasonable Ozeri kitchen scale was a recreation changer for me! I noticed I was cheating myself out of a number of good bites most of the time, lol.
I didn’t have a lot time between consulting periods so for lunch I just made a fast plate of Oscar Mayer rotisserie hen slices with colby jack cheese sliced off the block:
By dinnertime (which was a LATE dinner) I was famished and craving meat and greens, so I ordered take-out from an area Greek/Italian restaurant referred to as Gondola.
I ordered the Philadelphia Chicken (2 breasts smothered in mozzarella & sauteed mushrooms, no onions) with roasted broccoli & cauliflower. ❤🥦
I also had 5 espresso’s with Coffee-Mate Sugar Free Hazelnut Powdered Creamer.
Confession: I might NOT stay out of that granola (lol) so that you’ll notice two servings of it snuck it’s method into my food diary! 😉
Here’s how I logged these meals…
Thursday’s MyFitnessPal Food Diary
21 Net Carbs
Protein: 87 grams
73% Fat, 22% Protein
Confession #2: I ended up having two MORE servings of the Keto Granola later – after I took that screenshot of my food diary.
So add two more internet carbs (1 internet carb per serving).
This stuff is addictively scrumptious! 😉
Interestingly, I absolutely “keto tested” all four flavors of this low carb granola earlier than I really helpful it. I did a full 72 hour “clean test” on every flavor, eating solely super simple meals otherwise and getting my body at optimal ketone levels – then preserving an in depth eye on my ketone ranges before and after.
With every single flavor and each single check, my blood ketone levels would rise – they might truly IMPROVE – from eating the granola! 🙂
Between Wednesday late afternoon to late Thursday night time (1:17am), less than 36 hours later, I went from ZERO ketones to being absolutely again in ketosis.
Anything 0.5 or larger is IN ketosis.
That is the FASTEST that I’ve EVER gotten back into ketosis. It often takes me close to if not a full 72 hours (three full days).
I don’t know what else to credit score that to aside from the superb granola, lol.
Everything else I ate was my tremendous simple normal every day foods once I’m at residence and busy at work. Plus I’ve seen those self same outcomes persistently every time I’ve tested it. Go determine!
My absolute FAVORITE taste is the Peanut Butter Macadmia Granola. It’s like recent baked cookies and scrumptious as a snack straight out of the bag – and completely good as keto cereal!
I feel I might reside on that stuff, lol 😍
This is my low cost link, by the best way. It’s not low cost, however gosh it’s a pleasant deal with!
Anyway, that’s what I’ve been eating for the final two full days and how I logged the whole lot that I ate – meeting my ultimate keto macros in MyFitnessPal.
I hope that proves useful, both to provide you some easy low carb meal & snack ideas, and in addition methods to log them.
2019 Gratitude Challenge
I wish I might keep in mind the place I found this concept! I feel it was from Dominic of NoBunPlease.com – however I beloved it and saved it!
Let’s ALL do that all yr long. 🙂
Are you in??
Obviously between the water weight, swelling & inflammation, and just being out of ketosis usually, my weight shot as much as a whopping 151.4 kilos.
After these first two full days of the New Year Keto Challenge (and my meals above), my weight is already again right down to 148.8 now that I’m back in ketosis – for a fast drop of 2.6 pounds.
How are things going with you?
I might love to hear for those who’re collaborating in the keto challenge, how issues are going up to now, or when you have any questions concerning the ketogenic low carb weight-reduction plan.
Leave a comment and let’s chat!:)
p.s. Did you see my Keto Diet Q&A submit yesterday? There’s some useful info in that submit, taken from questions I’ve been getting up to now this week. 😉
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