Week one of a ketogenic diet....
Saturday, July 16, 2016
Well, it's been 7 days. It's hard to say if it's been a success, weight wise. I weigh less than I did 7 days ago, about 6 pounds less. However, the week before, due to girly issues, I had gained a little over 5 pounds. so, I'm a few ounces less than I was the week before, but who knows if it was the diet, or the cycle, or a little of both.
What I can say is that I've seen improvements. I wasn't tracking my blood sugar before this week, but all of my blood sugars this week have been below 130, even my 2 hour post meal. My appetite feels back to normal. And, even when I'm having cravings, like right now, I can ignore them easier.
What's the difference between ketogenic and my usual low carb diet? Well, it's a little lower in carb. On my low carb diet, I was trying to eat about 10-15 g of carbs per meal. On ketogenic, I try to eat below 25 carbs a day, and really try for 20. I also monitor my protein and fat more closely than I did on the low carb plan. I try to get my fat intake over 120. I try to keep my protein around 80. On the low carb plan, I only watched carbs and total calories. I still try to keep my calories to no more than 1750 to 1950.
The interesting thing is that, about half the time, my calories are lower on ketogenic than that. What I am choosing to eat has changed. Some of the highlights:
1) heavy cream instead of half and half in my coffee.
2) a tablespoon of butter at both lunch and dinner.
That's pretty much it. Now, I like several tablespoons of heavy cream in my several cups of coffee, so that can take up 200-300 calories easily. And a tablespoon of butter is 100 calories, so that's another 200 calories. With 4-500 calories taken up with those fats, lunch and dinner are either a protein and a vegetable or a nut (like pecans mixed with butter) and a vegetable.
So, this experiment is worth continuing. I get my labs redrawn in September. If my A1C and my liver enzymes are both lower than they were in June, that will be further confirmation that ketogenic is working.