Keto Eating Plan - Day 3
Wednesday, November 22, 2017
Start Weight: 152.8
Waking Heart Rate: 53bpm
Blood Pressure: 108/70
I slept well. Wednesday is my rest/recovery day so I took advantage and slept until 7am rather than my usual 5am wake up. Feeling rested and well slept. Gonna have a light breakfast but it's going to hit me with as many carbs as both breakfast and lunch did yesterday. I'll pack three boiled eggs and 4 ounces of pork loin roast for lunch though the intent is to have an intermittent fast today. I'll bring the pork and eggs along to have as a safety net should I grow too hungry to comfortably get through my work day.
I think I'm carrying a little water weight - I've been drinking a lot more water the past few days, 8-10 glasses per day and I don't have a good sweat to fall back on this morning. Either way my weigh-in today was less than yesterday and the day before so I'm ok with that. With a day off tomorrow and no real plans today it's all about rest and recovery and spend the day tomorrow active from sunrise to sunset doing one thing or another. Looking forward to celebrating my Thanksgiving by seeing how much I can NOT eat and how much I CAN move, lift, push, pull, run and swim.
13,107 steps at an average of 2.25mph, 138 minutes, 5.19 miles,
Multivitamin, Aspirin, Potassium, Biotin, Fish Oil
1 cup 4% milkfat cottage cheese
1/4 cup frozen strawberries
6 oz regular coffee
1 tsp non-dairy creamer
3 hard boiled eggs
1 egg, scrambled
1/3 ounce mild cheddar cheese
10 grams sour cream
1-1/2 slices bacon
* - this is a guess. I cooked my girlfriend a supper of three scrambled eggs and cheese, bacon and asparagus. She ate all the asparagus, peeled the fat off the bacon and ate the meat part and about two-thirds of scrambled eggs. I ate the remainder of the scrambled eggs and the bacon fat. Oddly I went from hungry and ready to make a supper for myself to oddly satisfied.
8 ounces black coffee
1 tbsp full unsweetened butter
1 tbsp coconut oil
Called "fat coffee". I found it a touch bitter so I added a single packet of stevia and it made for a not bad at all cup of coffee.
19g carbs (9%)
66g fats (65%)
57g protein (26%)
BMR + Activity - Consumption = -832 calories
At this point I feel pretty confident my kidney is in ketosis. I'm feeling fine, my energy level is good and overall enjoying the food. I'm liking there are basically no ingredients to anything I'm eating. Eggs. Bacon. Broccoli. Coffee. Cauliflower. Taking what it is and going with it.
Giving due that so much of any nutrition and fitness plan is 90 percent mental, at this point my biggest mental hangup is whether or not I'm actually eating enough. I came up short on my protein today and, again, that's my fault as I packed four ounces of pork loin roast for lunch and didn't eat it and intended to eat it with supper this evening and didn't. I did cut it up into small pieces and plan on tossing it into an omelet with some diced red ripe tomato for breakfast. But not wanting to get into tomorrow before it happens.
All told over the first three days I've eaten and logged a total of 89 grams of carbs. To put that in perspective a Big Mac, large fries and a large Coke, an order I've placed more times than I like to remember, has a total of 189 grams of carbs. I'm really quite impressed with myself and looking forward to tomorrow morning's weigh in!