Day 740 ketogenic diet update 11/10/2017

Well, I have made it to another Friday on the ketogenic diet. This week has been quite a learning experience, to say the least. I have realized I need to be more committed if I going to reach my goal.  My short-term goal is to get down to 210 by new years. My long-term goal is to get down to 180 pounds. I have had setbacks due to knee problems. The ketogenic diet is still taking some adjusting to get back on it. I am still continuing with physical therapy of my knee. I really need to get the weight down to help prevent near future knee surgery. After the knee surgery, my whole thought process changed.  Considering things were a lot worse than they initially thought. My concentration immediately went back to weight loss after the surgery.  With this past week, I really need to wake up and get on board.

 


Today is my carb loading day if it was a real week on the ketogenic diet. Since I had lack of self-control, I can not really count it as a carb loading day.  I started with three egg and three slices of muenster cheese.  I had a snack of one scoop of whey protein and one tablespoon of olive oil. For lunch, I had 6 ounces and 8 tablespoons of guacamole. In the afternoon I had a snack of one scoop of whey protein and two scoops of carb 10. I actually tried today with not overeating for dinner. I think  I just had the leftover pork and sauerkraut. Then I went to the gym and a 1000 rep chest workout. Once again I need to talk about Body Spartan . I continue to surprise myself trying their workouts. These workouts really push your limits. For me, they have been really waking my muscles up.

Day 739 ketogenic diet update 11/9/2017

Today, I am not surprised at all. This week on the ketogenic diet has been a true test to myself. As expected no weight loss today. Then again after the past couple days, I am not surprised at all. I still think it will take at least a couple more weeks to get readjusted to the ketogenic diet. I think something that could help me would be to drink more water. This is something I have not stressed enough. It is very important to drink water while dieting. For one thing, it keeps you full. The other thing is it keeps you hydrated. This is extremely important regardless of what type of diet you are on. You should be consuming a lot of water daily. I need to get back into the mindset every time I get hungry, got get a drink of water. It worked for me before dieting.

No real changes from yesterday, I started with three egg and three pieces of muenster cheese. I had a snack of one scoop whey protein and one tablespoon of olive oil. For lunch, I had 6 ounces of chicken and 8 tablespoons of guacamole. I had another snack of one scoop whey protein and one tablespoon of olive oil. I failed again in the afternoon when it came to staying strict. Unable to resist eating leftover corn muffins again. It is really difficult to resist food when it is sitting right there in front of you. For dinner, I had 6 ounces of chicken and some broccoli. At this point, I realized the ketogenic diet for the week has been a complete waste. This is going back to the whole commitment and willpower thing. It is clear my willpower and commitment are not yet there on the diet. This has to change soon.

Day 737 ketogenic diet update 11/7/2017

So far this week is starting off somewhat good. It is still hard to believe I have had this blog about a ketogenic diet for this long. I hope eventually I reach my goal weight of 180 pounds. The fact that over a year now I have been dealing with a knee injury. I think if this injury would not have happened I would have been further along on my ketogenic diet. It really has been a lot of ups and downs.  My short-term goal as of right now is to get down to 210 pounds by New Years. This is not a drastic amount of weight but really sets me up for 2018. I think 2018 will be the year I see my goal weight or lower.  For now, I aiming to lose 10-15 pounds by the new year. This is a very attainable goal for myself.  Getting the right mindset is the key.


To start off the day I had three eggs with three slices of muenster cheese. I had a snack of one scoop of whey protein and one tablespoon of olive oil. For lunch, I had 6 ounces of chicken and 8 tablespoons of guacamole. In the afternoon I had another protein shake with a tablespoon of olive oil.  The afternoon is where the day went south for me. We had a potluck and I think the willpower was not there for me today. I caved in and ate corn muffin. Well, maybe it was two corn muffins. After that, I wondered how the rest of my week would go. Like I said before months ago the ketogenic diet is all about having the correct mindset and counting calories. It is just taking me a little longer this time to get into that mindset. I think willpower is the hardest thing during dieting.

Day 734 ketogenic diet update 11/4/2017

As expected with any carb loading on a ketogenic diet, my weight has gone back up a little bit. This is do to the carbohydrates refilling my cells up.  This diet is at a cellular level. The ketogenic diet is very complicated when you come to think about it. Instead of getting your body to burn carbs you change the fuel and get it to burn fat. Like I said it is a complicated process. When you start burning fat your carbohydrate level is almost non-existent. There are two types of ketogenic diets. They are the standard one where you do not cycle. I am on the one where you cycle off and on every week. This allows me to lift weights before my body is burning fat instead of carbs. Like I said it is a whole big complicated process. It is just food for thought about ketogenic dieting.

Today I started out eating some oatmeal with a tablespoon of pumpkin spice peanut butter. This day messed my diet up as well. When I went out to eat I though a wrap and some chips wouldn’t be that bad boy was I wrong. My calories were definitely way out of wack for the day. I tried to make up for it by going to the gym. At the gym, I did a 1000 rep shoulder work out like Body Spartan . This really made me sore to say the least. I think everyone should try doing these workouts.  After lifting weights I got on the elliptical for 35 minutes. Now that I am cleared to workout it really feels good to be back in a gym. Those three months off were so boring. I have felt to so out of shape these past couple months. Getting back in shape is my goal.

Day 732 ketogenic diet update 11/2/2017

Well, I am honestly shocked this morning. After all that messy eating the past couple days I am surprised to see more weight loss. I guess I did not mess up the ketogenic diet completely for the week. Even though the weight loss is minimal it is still weight loss. I always find the little weight loss a positive. My thought if the week is going bad is any weight loss is better than nothing. I am slowly starting to realize how difficult this will be to adjust back to a ketogenic diet. This means more thinking when going out to eat. It also means prepping more for the week. At least for me, pre-packing lunches for the week makes it easier.  I know it sounds boring but, if you want to lose weight it works for me.  So, I have a lot to figure out through the next weeks.

As far as ketogenic diet today it was almost like all other. I had three eggs for breakfast. Then I had a midmorning snack of one scoop of whey protein and one tablespoon of olive oil. For lunch, I had 6 ounces of chicken and 8 tablespoons of guacamole. In the afternoon I had another snack of one scoop of whey protein and one tablespoon of olive oil.  The dinner came around and I am pretty sure there will be no more weight loss for the week.  We went out to dinner and I got some wings. I ate about ten garlic parmesan wings and some onion petals. After this, I realized how bad I on a ketogenic diet for the week. I keep thinking to myself there is tomorrow and next week. I can continue this trial by error dieting. Eventually, everything will come back together as far as dieting for me.

Day 730 ketogenic diet update 10/31/2017

This week on the ketogenic diet is going great so far. I woke up this morning a saw more weight loss. This keeps me positive for the rest of the week. With any diet, you need to be positive and realize there will be good weeks and bad week. This is especially true with a ketogenic diet. If your macros are off a little a bit it can throw your whole week off. The ketogenic diet is 60- 70% fat intake daily. Your carbohydrate should be kept at 50 or less. And the rest you can protein in there to somewhat even the diet out.  The other task of the ketogenic diet if figuring out your caloric intake for the day. The whole saying calories in, calories out works for all diets.  I must reiterate that I am not a dietician or nutritionist. This whole point of this blog is for my experience.

Today I started out with three eggs with 1/4 cup parmesan. I had midmorning snack of one serving whey protein and one tablespoon of olive oil. For lunch, I had 6 ounces of chicken and 8 tablespoons of guacamole. In the afternoon I had another snack of one scoop of whey protein and one tablespoon of olive oil. At dinner time, I through the ketogenic diet off for the week. I went to Boston Market and had half a chicken. I also had sweet potatoes, string beans, and cornbread. This dinner was not well thought out for me at all. I should have just had chicken and nothing else. That would have kept me within ketogenic diet and very close to my calorie intake for the day. I learned today it is better to make your own food and not go out to eat. The ketogenic diet really needs to be followed closely.

Day 729 ketogenic diet update 10/30/2017

This week is starting out like every other week on the ketogenic diet. This diet is completely different per person. If it works for me it may or may not work for you.  Every week for me is a trial by error. The last time I was fully into the ketogenic diet it took a few months to figure what I could and could not eat. If you go back, way back in my post you will see some days and weeks were way better than other. For me, the diet worked if I followed it exactly and did not go out to get food at all during the week. These weeks were ones where I saw the most weight loss. Then again I just think I have a very slow metabolism too. Staying strict on the ketogenic diet for a weeks, the weight just came off without effort.

Starting out with breakfast today, I had three egg with 1/4 cup of parmesan cheese.  I had a mid-morning snack of one scoop of whey protein and one tablespoon of olive oil. For lunch, I had 6 ounces of chicken and 8 tablespoons of guacamole.  In the afternoon I had another snack of one scoop of whey protein and one tablespoon of olive. For dinner, I had 8 ounces of tuna steak, some broccoli, with a tablespoon of butter. After dinner, I later had two tablespoons of peanut butter. The olive oil in the protein may sound weird, but this is a ketogenic diet which means more healthy fat. After drinking it, you really cannot tell the difference it just fuller. My total calories for today were 1799.  I also had 50 minutes of physical therapy for my knee.  Just a reminder I had my knee operated on 7/28 and still have a few months of physical therapy.

Day 728 ketogenic diet update 10/29/2017

It is the start of another ketogenic diet week. I am eager to see how much more fat loss, I will see through this week. Although just because you are on this diet does not mean you cannot enjoy your food. Like today, my wife made a paleo brownies. My wife these a while I could not tell the difference. Here is a link to elanaspantry this is where you can find the recipe. Like I said, you can enjoy the ketogenic diet you just need to find the recipes and take the time. I have seen recipes for ketogenic pancakes, and tortillas among other things. You just need to go out and look for them. Once you are the ketogenic diet, you need to have a mix of things just so you do not get bored. You can not tell the difference for these brownies to other ones.

    

For breakfast, I had three eggs and 3.5 ounces of duck. We went to the gym and I did another 1000 rep workout this time on shoulders. This time I did 10 exercises 5 sets of 20. After that, we had lunch 6 ounces of chicken and 100 grams of guacamole. Then we enjoyed football games in the afternoon. We made homemade baked garlic parmesan wings. We had some shrimp with this. I ate probably 10 wings. My total calories for today were around 1900, 11 grams of carbs, 115 grams of fat and close to 200 grams of protein. As stated early my wife made paleo brownies as well, realistically I picked up more healthy fat from the coconut oil. If you mix things up the ketogenic diet can be very fulfilling.  Body Spartan is the reason I decided to start doing these 1000 rep workouts. They really have there workouts figured out for your optimum performance.  So please check them out.

 

 

Day 725 ketogenic diet update 10/26/2017

I have reached day 5 on my ketogenic diet reboot. During this diet, I always look forward to Fridays though. They are one of the days during the week where I can eat carbohydrates. Like I have talked about in the past, the diet is difficult for some to get used too.  Some people think depleting your system of carbohydrates would cause drastic health problems. For a healthy individual, it is completely normal to try the ketogenic diet.  I would recommend talking to a physician prior to trying any kind of diet.  I know the ketogenic diet would be extremely dangerous for a diabetic, do to ketoacidosis. This blog is just me talking about my own personal experiences on a high-fat diet.  This diet may or may not work for you. Everyone is different when it comes to weight loss or weight gain.

As expected, I have lost a little bit more weight since yesterday.  I always get excited get on the scale every morning. You really get an understanding of how the diet works after a while. For breakfast today I stuck with three eggs with 1/4 cup of cheese. I had a mid-morning snack of a scoop of whey protein and 1 tablespoon of olive oil. Lunch came around, I had six ounces of chicken and 100 grams of guacamole. In the afternoon I had another snack of one scoop whey protein and one tablespoon of olive oil. When dinner came around I had 8 ounces of tilapia and broccoli. I also some siracha sauce with the fish. This added some extra fat since the sauce was canola-based mayonnaise which is a lot healthier other mayonnaise. My total calories for the day were about 1650. Remember a ketogenic diet is based on the healthy fat intake with extremely low carbs.  I look forward to tomorrow.

Day 724 ketogenic diet update 10/25/2017

The weight continues slowly come off of me this week. Today is day four of my ketogenic diet reboot. Let me recap what the ketogenic diet actually is to start. This diet is high-fat low carb moderate protein diet.  To be consistent on a ketogenic diet, 60 to 70 percent of your daily caloric calories need to be from healthy fats.  I am not talking about eating pounds of bacon like an Atkins diet suggests. The diet I am talking about concentrates on omega 3 healthy fats like from salmon, avocado, and nuts. Like most diet everything is in moderation. I still continue count calories every day. For this diet to work, the macros are the most important part. 60-70 percent healthy fats, 50 net carbohydrates a day and moderate protein. I will talk about net carbs another day and explain how that works.

 

Like I said the weight slowly starts to come off once you cut the carbs out your diet.  Every week on the ketogenic diet it really amazes me, how my body reacts to the lack of carbohydrates. Today for breakfast I had three eggs and 1/4 cup of shredded cheese. Then I had my normal morning snack of one scoop of weigh from MTS and tablespoon of olive oil. Lunch came around I had 6 ounces of chicken and 100 grams guacamole. In the afternoon I had another snack of whey protein and a tablespoon of olive oil. For dinner, I had lettuce wraps with ground turkey and also had some peanuts as a snack.  My total calories for the day were 1579, 35 grams of carbohydrates, 99 grams of fat and 151 grams of protein. Broken down even further, breakfast was 310 calories, lunch was 270 calories, both snacks together were 544 calories and dinner was 455 calories. The ketogenic diet is all about calories and counting the macros every day.