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One Week Keto Food Diary (And What I Would Change)

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I’m lastly again to consuming no less than one full meal most days (and on good days: two meals!) so I thought I would share this week’s meals diary with you, and likewise share what I would change (and why), or: what recommendation I would give if I was analyzing this meals diary for another person.

Keto Food Diary Blog

Keto Food Diary Blog

First although, THANK YOU for all the feedback & emails. I actually recognize your form phrases and encouragement, and sit up for sitting all the way down to reply for a enjoyable “social hour” – I’m going to take pleasure in that! 💝

One Week Keto Food Diary : 7 Days of Low Carb Meals

I begin day-after-day with my collagen espresso very first thing within the morning ☕️ which I take pleasure in SO a lot. 🥰 Collagen is nice for just about every thing, however for me proper now: joint ache & hair loss.

My hair was rising again in properly earlier than this newest relapse, so when I’m not effectively I’ll normally double the collagen and have it twice a day as an alternative of as soon as.

I’m nonetheless fighting nausea & lack of urge for food off & on, though it’s means higher than it was all of final month and I’m lastly in a position to eat complete meals once more.

The “lack of appetite” is extra about feeling sick even on the considered meals, a lot much less the scent. When I’m not hungry I don’t eat. It’s when I’m famished and can’t eat that it’s irritating.

These keto protein bars are my go-to for that. The taste and texture is sweet, suppose: almond butter, cocoa, collagen & sea salt – not overly candy, with little crunchy bits, plus the proper trace of salt.

They’re very satisfying, and likewise repair my nausea just about immediately.

Keto Breakfast Replacement BarKeto Breakfast Replacement Bar

This the Almond Butter Brownie Bar from Perfect Keto. I’m getting them 45% off on this web page. It’s a secret build-your-bundle deal the place you get 45% off 4+ merchandise, so when you solely need two issues you should use code LYNN20 for 20% off as an alternative. Or they’ve a B2G1 Free Sale via tonight. That’s the place I get my collagen too. I use their Unflavored Collagen Powder.

Sunday May 1st

This will sound loopy, however I wakened final Sunday completely FAMISHED and particularly craving this meal. I’ve at all times liked “breakfast for dinner” however this time I had… dinner for breakfast, lol.

Garlic Steak & Roasted Sweet Potatoes (30 internet carbs)

Simple Low Carb Dinners

Simple Low Carb Dinners

I normally stick to twenty internet carbs a day max, in order that meal could be thought of extra “low carb” than “keto” – however candy potato received’t normally knock me out of ketosis. This meal doesn’t. That’s one thing you’d have to check for your self. See: Is Sweet Potato Keto Friendly?

This was the primary day I had a extremely good urge for food in awhile, so I additionally had a full meal for dinner later that night time. It was take-out from Applebee’s: Grilled Salmon & Steamed Broccoli

Keto Takeout Meals

Keto Takeout Meals

We had been speaking in regards to the new ChocZero white chocolate cookies & cream bark on Facebook, so I determined to strive it. I desire the darkish chocolate almond & sea salt bark myself – that’s my favourite! – however I acquired this for my daughter, so I determined to strive it and ate possibly 1/3 of a bar.

Best Keto Friendly Chocolate 2022Best Keto Friendly Chocolate 2022

Their new white chocolate line is absolutely common, however my favorites are: the brand new double dipped toffee almonds, strawberry chocolate chips & peanut butter chocolate chips, milk chocolate coconut bark and the darkish chocolate almond bark. Our low cost code is TRAVELINGLOWCARB at ChocZero if ever want one. Those chocolate chips are again in inventory now! 🍫🍓

I’m not consuming sweets or snacks proper now, however I did order among the peanut butter chips and strawberry chips for when I’m feeling higher, as a result of they’ve been out of inventory perpetually! 🙂

Monday May 2nd

This was just about an terrible horrible day and what sparked the horrible embarrassing rant in my final weblog submit. 🤦‍♀️ I was so sick all day that it took me virtually 9 hours simply to get showered and dressed to exit at 6:30 for dinner.

I had a type of Almond Butter Brownie keto bars within the morning and one other one within the early afternoon, to get via bouts of nausea, tremors, feeling shaky & lightheaded, yada yada yada blah. I’m so glad these work although, as a result of they’ve been an actual save via all of this! I’m additionally glad I discovered them virtually half off, as a result of there’s no means I’d pay full worth for them. 👀 😜

My dinner was fabulous: a home burger (no bun,please) with candy potato fries, a big water, and an ice chilly bottle of Michelob Ultra – which was SO good. I haven’t had a beer in ages!

Low Carb Pub Food

Low Carb Pub Food

There are “good” candy potato fries and “bad” candy potato fries. Those had been the unhealthy ones. 😁 They did knock me out of ketosis, however I don’t have the carb tolerance proper now that I used to when I was extra lively (and effectively). But it was value it. 😉

Tuesday May third

Morning: the same old – collagen espresso & protein bar. I was actually sick Monday, Tuesday and Wednesday. Gosh, the entire week I guess. I felt fairly good final Sunday, after which once more yesterday (Saturday). The good days are fairly uncommon and nonetheless exhausting, and normally just a few good hours on and off, however I *so* recognize these.

Today began off “good” however then I crashed for 3 hours after my morning espresso – and had the tremors and distorted imaginative and prescient and extreme cognitive dysfunction all afternoon. That’s so irritating. It solely lasted just a few hours and I’m feeling higher now no less than. Anyway…

Tuesday I had a late lunch / early dinner meal: Egg Roll In A Bowl – I fried it crisp in a little bit butter and added mozzarella (28g). This is a meal I’ve been eating on repeat as a result of it’s one thing I can eat when nothing else appeals.

Keto Meals Egg Roll In A BowlKeto Meals Egg Roll In A Bowl
That’s a extremely deep bowl fyi, it’s a really filling meal.

Later that night time I had a pint of Rebel keto pleasant ice cream for dinner. I acquired hungry once more (yay!) however my throat was closing shut and I had a tough time swallowing.

This occurs typically within the night hours for some purpose, together with different signs of a “histamine response” which is widespread with longcovid. It’s weird, and might hit me anytime, however recently it’s been extra widespread within the night hours.

I don’t normally eat “dessert” so if I’m going to have keto ice cream I’ll eat it AS a meal – like a protein shake, however frozen. 🙂

Wednesday May 4th

I had a bar within the morning, and a bar later that night time when I acquired nauseous once more, and in between I had the Egg Roll In A Bowl meal once more. Otherwise I simply drank loads of water, rested, and tried to get via the day.

👩‍🍳 Egg Roll in a Bowl Keto Recipe

There are a number of nice recipes to make Egg Roll In A Bowl at house, and it’s GREAT for keto meal prep when you do this, however I’ve been ordering it from Evolve.

I love their Old Fashioned Chicken Salad too. They have a number of nice keto pleasant low carb meals, however these are two of my TOP favorites that I order each time.

Favorite Evolve Keto MealsFavorite Evolve Keto Meals

My low cost code is LOWCARBTRAVELER for 20% off Evolve Meals or this link will give you 20% off at Evolve. You can order a la carte straight off their web site menu (you don’t need to subscribe). That’s what I do.

Thursday May fifth

I had my espresso, my bar 🙂 and later within the night half a pint of keto ice cream (once more). Early afternoon although I did eat with my daughter when she was house and cooked.

Sausage & “Dirty Eggs” scrambled within the sausage pan with a little bit cheddar:

Keto Food Diary Week of Meals

Keto Food Diary Week of Meals

That was scrumptious, however I didn’t have a lot of an urge for food so I ate just a few bites – then completed the remaining later. I know reheated eggs sounds terrible, and I don’t disagree, however I can’t cook dinner proper now and it suited me simply tremendous that night time whereas I was house alone when I acquired hungry once more. 😉

Friday May sixth

I had a bar within the morning, one within the afternoon, then hen salad for dinner.

I added 42 grams of roasted pecans, and a slice of colby jack cheese off the block:

Easy Keto Lunch Chicken Salad Bowl

Easy Keto Lunch Chicken Salad Bowl

That hen salad is AMAZING.

It’s the Old Fashioned Chicken Salad from Evolve I talked about above. TIP: They publish the components for each meal on their web site if you wish to recreate this one at house. 😉

Evolve Keto Meals Chicken SaladEvolve Keto Meals Chicken Salad

Saturday May seventh

I slept rather a lot, however had a great urge for food within the late afternoon lastly, and ate a ribeye steak with steamed broccoli. I’d been craving a ribeye all week and it was SO good! 😍

Keto Meals Ribeye

Keto Meals Ribeye

I couldn’t end all of that however I ate greater than half, which was nice. It was additionally take-out from Applebee’s as a result of they’ve carside-to-go so typically my daughter will seize one thing for me to have within the fridge to simply warmth up if I get hungry.

That’s the one factor I ate yesterday (a little bit greater than half that plate) however I did find yourself having keto ice cream once more final night time when my throat began swelling shut. It’s not simply my throat, it’s my tongue and every thing, which makes it actually exhausting to get a lot of the rest down.

👩‍🍳 How to make an excellent ribeye at house:
room temp ribeye, salt it, bake at 200° for half-hour – then fry it in smoking scorching bacon grease for 1-2 minutes per aspect. 💯 (2 minutes per aspect made mine come out medium effectively)

Today to this point I’ve had my collagen espresso, a bar and an enormous bottle of water, then round 3pm I completed what was left of the ribeye & broccoli from yesterday. It was nonetheless simply nearly as good. 🙂 But I’m additionally not likely that choosy recently, lol.

I’m certain everybody has a morning routine. I’d love to listen to yours!

I suppose morning routine is absolutely useful for staying on monitor along with your objectives. It’s additionally been actually useful for me this previous 12 months coping with neurological points, as a result of it’s a “constant” to begin my day with that helps me get a little bit grounded.

Keto Morning Routine

Keto Morning Routine

I prefer to have my first espresso on the deck, after which eat my protein bar at my desk whereas I’m working. I normally have a good hour or two round mid morning the place I can work a little bit no less than. Which can also be good, it provides me a way of function and a way of accomplishment. 🙂

I get each of these staples from Perfect Keto. I replenish throughout their gross sales so I don’t ever need to pay full worth.

Perfect Keto Staples 2022Perfect Keto Staples 2022

Right now they’ve a B2G1 Sale that ends tonight (Sunday night time) after which I get the keto bars 45% off on this secret bundle web page in a separate order.

My daughter likes their Cinnamon Toast collagen. If you’re stocking up on collagen, you really get TWO free with the present sale – since you’ll qualify for the free reward: a Strawberry Collagen Powder (43.99 worth). 🍓 Some folks like it for shakes & smoothies, however I favored it for making strawberry chaffles.

Perfect Keto Mothers Day SalePerfect Keto Mothers Day Sale

My low cost code is LYNN20 for 20% off at Perfect Keto. If you solely want two issues, that’s a greater deal. 😉

Their new keto breakfast cereal is absolutely good. My daughter loves that. They have a number of nice issues I like, and among the greatest components with “keto products” however I’m limiting sweets and so on proper now. Once I’m feeling higher I sit up for attempting that keto brownie combine that was within the field. 🥰

Elimination Diets (Are Not One Size Fits All)

One of the explanations I’m utilizing the Almond Butter Brownie bars is as a result of I’ve cycled via a number of elimination diets since I acquired sick, and people bars persistently “work” for me.

An elimination food regimen is an effective way to establish any culprits inflicting you digestive points, weight reduction stalls, and so on. There are every kind of “diets” or protocols you should use to enhance your well being or very particular points/signs..

AIP = Anti Inflammatory Protocol, which could be very very like keto however much more strict. For some purpose “eggs” is on that checklist (to eradicate) which made me curious, so I’ll need to search for why.

I’ve been studying extra a couple of Low-Histamine Diet as effectively, given a depressing and relentless histamine response is widespread with longcovid. Lots of people in my help group are seeing good outcomes with that. That can be keto / very low carb however eliminates meals like avocado, cheese, tuna, sauerkraut, spinach, yogurt, kefir, and so on.

Then there’s the GAPS Diet which is the alternative and encourages issues like yogurt, kefir, sauerkraut, and so on. They are all types of an elimination food regimen however with completely different meals lists.

It actually boils all the way down to bio-individuality. Even two folks with the identical situation, like IBS for instance, or lengthy covid, could reply tremendous to at least one meals that one other can’t tolerate.

Elimination diets aren’t meant to be “forever” however as a method of figuring out and eliminating these issues which can be inflicting you points. Even the unique Atkins low carb food regimen begins out with a really strict “induction phase” then phases up so as to add in a greater variety of wholesome complete meals till you attain a “happy place” that’s simply sustainable when you’ve achieved the specified weight reduction and well being enhancements.

What has labored out effectively for me is to begin with “meat and water” solely. That could be thought of Keto Carnivore which is a little bit of an excessive food regimen as a way of life in my view, however an excellent start line for a “clean” elimination food regimen. I say that as a result of the primary time I had intestine well being points years in the past (following one other horrible virus), “wing night” was the ONLY night time I didn’t get horribly sick. So that’s the place I began.

If you’re doing fairly okay however your weight reduction has stalled or slowed down, otherwise you simply wish to “clean up your diet” a bit and velocity up the burden loss a little bit too, THIS works like a allure:

Struggling With Weight Loss? Try This Simple “3 Ingredients Per Plate” Rule

Also a type of an “elimination diet” however with no exhausting guidelines or must-nix meals checklist.

Advice I Would Give To Myself

Even 11 years into consuming very low carb, I nonetheless log all of my meals and macros. I use the free model of MyFitnessPal. So even when I’m doing or consuming one thing that isn’t “great” or preferrred – I’m effectively conscious of that. 😉

Sometimes I simply don’t care, or I’m being obstinate (lol). Sometimes it’s about staying on monitor, like selecting “keto brownies” over consuming sugar. Sometimes you simply want a pint of (keto) ice cream and an excellent film if you’re mad on the world.:)

Even then, it’s good to know which manufacturers or which sweeteners you’ll be able to tolerate, or that received’t deal with you unsuitable. I actually like Mammoth Creameries keto ice cream nevertheless it’s exhausting for me to get right here. Lately I’ve been consuming the Rebel chocolate peanut butter keto ice cream as a result of it doesn’t upset my abdomen and for some purpose it will get my digestive system working once more. 🤷‍♀️

You know your self higher than anybody else does, and also you’re the one one that may determine if a meals is sweet for YOU or not – via trial and error. As for recommendation I’d give myself, or swaps I’m contemplating…

Coffee tops the checklist. 🙁 I have espresso on good days and unhealthy days alike, and it’s by no means prompted me an issue earlier than, so I’m placing this on the again burner for now. But it’s one thing I’d finally prefer to stop. I suppose. Don’t maintain me to that. lol.

My morning routine is necessary to me, so I’d swap it for a great intestine well being tea and/or do-it-yourself bone broth. Definitely tea for mornings, I suppose.

I thought of changing the ice cream I eat some evenings with low carb frozen yogurt as a wholesome swap… however I preserve hesitating as a result of it’s on the checklist of excessive histamine meals. And as a result of I actually do NOT like yogurt. 🙂 I can tolerate Fage 5% if I completely need to although. But the histamine response quiets down when I eat a little bit of the keto ice cream, so… I dunno.

That’s it actually. I’m principally simply consuming eggs, meat & greens. I might positively lower out the cheese, with disappointment, however that’s straightforward sufficient. I’m unsure I might eradicate the protein bars proper now, they usually’ve “passed the test” in each elimination food regimen – however they do have means fewer and means higher components than most bars. That stated, I can substitute these with a boiled egg or two as soon as I get a strong urge for food again.

I can’t actually consider the rest. I’m very diligent about monitoring all of my meals and macros, and protecting an in depth symptom diary so I can monitor again issues that trigger flare-ups, or if there’s any correlation to good days / unhealthy days – what I’m consuming and what I’m doing alike.

For instance, I’ve observed getting emotional provides me the tremors adopted by stomach distension and extreme cognitive dysfunction. That’s a constant response for me, so I do my greatest to manage my ideas and emotions – and keep away from emotional conditions.

Keeping a symptom journal together with a meals diary is vital when you’re working via well being points. Quality of life is every thing! You can discover “diets” and “food lists” and every kind of restrictive protocols all around the web… nevertheless it boils all the way down to bio-individuality and trial and error.

Like I stated in my final submit, what I’m consuming hasn’t made me sick (or sicker), however you’ll be able to positively use meals to enhance how you’re feeling, based mostly in your particular objectives or wants.

Whether you simply wish to shed some pounds, break a weight reduction stall, or you’ve got a nagging case of IBS that simply flares up every now and then, or one thing extra critical and constant like an autoimmune dysfunction – it’s about discovering what works for YOU.

For me recently, it’s been about getting again to consuming (first, prime precedence) as a result of I was hardly consuming most of April – and that basically involved me (rather a lot). It’s additionally about what’s tolerable or palatable for me proper now with the urge for food & nausea points.

But it’s additionally about what’s sustainable on your personally, which I suppose is absolutely necessary for making wholesome way of life modifications – that stick.

For some folks which means eliminating ALL temptations or replacements, which is fairly superior if you are able to do that. If you’ll be able to’t, or when you simply wish to have “a burger and a beer” every now and then, discover a solution to make it work for YOU.

On that notice, surprisingly – the one beer I had final Monday with dinner didn’t irritate my digestive points or trigger any flare-ups or issues in any respect. It’s uncommon that I also have a drink so I haven’t had the chance to check that within the final 12 months or so. I anticipated it to make me really feel worse, however I really perked up a little bit there for a bit after I had that beer. Or possibly that’s simply because I was enthusiastic about these candy potato fries that I knew had been coming. 😅

Anyway, I hope this meals diary of my week gave you some meal concepts for the week forward. Everything I shared can simply be made or recreated at house when you prefer to cook dinner – and even when you don’t. I had two take-out meals in there and I’m getting wholesome low carb meals delivered proper now to assist out, however I discovered good salmon at Kroger as soon as that was simply nearly as good and tremendous straightforward – and preserve issues like Pictsweet Farms “steam in a bag” frozen spinach and broccoli readily available, plus frozen grilled hen strips too, for fast straightforward meals.

Thank you once more for your whole form phrases & notes! 💕

I sit up for chatting with you extra quickly. 🙂

Best,
Lynn Terry
aka @LowCarbTraveler

Perfect Keto Mother's Day SalePerfect Keto Mother's Day Sale
The code to use at checkout is: B2G1MOM

You Are Beautiful and Strong

You Are Beautiful and Strong
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