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-   -   Getting back on track with keto (https://www.diabetesforum.com/diabetes-diet-nutrition/97754-getting-back-track-keto.html)

itissteve 05-08-2018 04:11

Getting back on track with keto
 
NSDad126 and I and a couple of others were discussing in another thread in this forum how we had great initial results with a ketogenic eating plan but ... got a little off-track and stalled.

The purpose of this thread is to support each other as we recommit ourselves to either an ultra-low-carb or ketogenic eating plan. This may include exactly what we eat, assessing percentages of carbs/protein/fat and determining our success in meeting those goals, measuring portions, and documenting what we're doing to establish a link with our results.

Anyone who wants to get back on track is welcome to join us on this thread, which we hope will run the same way as the What was your exercise today thread -- accountability, investigation, support, but not a competition.

NSDad126 05-08-2018 10:52

A review of yesterday.

I ate
156g fat - 4g below target
121g protein - 23g below target
24g Carbs - 6g below target

opportunities for improvement...
-use up my carb target to eat vitamin and mineral rich produce
- this was 3 meals. I could eat a snack to top up shortages
- I should consider an after supper activity - any is better than TV with my wife. Sorry that didn't come out correctly LOL

NSDad126 05-08-2018 11:02

I am weighing myself everyday. I'm not going to bore you with daily results. I can post all the weights once per week. It might be of more value that way.

NSDad126 05-08-2018 13:25

breakfast smoothie

- instant coffee powder
- 1 scoop chocolate protein powder 25g Protein, 0g fat, 0.8g Carbs
- 10 tbsp of 35% cream 2g Protein, 55.5g Fat, 5g Carbs
- water to desired amount( I used 1 cup)

totals 28g Protein, 56g Fat, 6g Carbs

A little low on protein, and not as nice without ice cubes and a blender.

PS If I post the same recipe twice, I won't bore you with the full details.

NSDad126 05-09-2018 13:26

1 Attachment(s)
yesterday, i ate the same tuna salad recipe for lunch.

And here's a picture of my supper. I am pretty sure i over did the carbs with the breading. I'll add totals when i log it today

itissteve 05-09-2018 14:39

After an insane week of activities I'm ready to start posting on this thread. Today will be a bit inexact because we are joining friends for dinner but journeys of a thousand miles start with a single step...

rsfletcher 05-09-2018 18:18

I've started to consciously eat Low Carb again - I'm lower carb than the average person but not as strict as some on this forum.

My reasons - not for losing weight but for leveling out my BG spikes up and down and for the sake of just feeling better - better sleeps, better energy, better mental disposition.

So I've fallen in to the following pattern. Yesterday was a good example
- fast until 10 am
- mid morning - one handful of Almonds
- lunch spinach salad
- mid afternoon - one handful of Almonds
- supper - two baked boneless chicken breasts (no coating or sauces)
- mid evening - glass of red wine

The day before I basically had the same thing but steak instead of chicken.

I had a nutritionist try to tell me once that I was starving myself - I had an eating disorder. I told her my weight has only fluctuated by 5 pounds over the last 10 years - she didn't believe me. As many of them tend to digest carb friendly information.

C'est la vie!

itissteve 05-09-2018 19:37

Quote:

Originally Posted by rsfletcher (Post 1297202)
- fast until 10 am
- mid morning - one handful of Almonds
- lunch spinach salad
- mid afternoon - one handful of Almonds
- supper - two baked boneless chicken breasts (no coating or sauces)
- mid evening - glass of red wine

Honestly that does not sound like much food. But sizes are not specified for "spinach salad" and two chicken breasts could amount to a considerable amount of protein, too. I'm not pressing for additional details, but it's not hard to see how this would be considered very low calorie intake without some context.

NSDad126 05-10-2018 02:29

1 Attachment(s)
here a pie chart of today's food with yesterday and monday showing as well.

i am terrible at getting up early enough to eat breakfast or pack a decent lunch. so I've had the same protien shake and cream smoothie for breakfast 2 days in a row. i'll probably do the same tomorrow.
I've had the same tuna lunch for the last 3 days and will probably do the same tomorow.

the supper is the only meal that has changed. hamburger monday, yesterday a stuffed chicken breast(only 15b carbs) but i ran the carbs too high with the cottage cheese.

tonight i had 8 oz of plain donair meat. it was on the mark for protein and fat but carbs were 29g which put me at 48g for the day. I used cayenne instead of donair sauce because the white sauce is 50% sugar. i knew not to have any.

48g in a day is not bad for atkins, but i am trying to do 10g per meal so i over did it for sure.

NSDad126 05-10-2018 02:34

btw, my loseit app tells me my budget is 2579, so im under that. but my ketobuddy app told me to aim for 2100 so I'm over that.


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