My Keto Diary

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ketogo

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Hi!
I have been doing the keto diet since January this year, 2018.

Now I've hit a stall at ~67 kg for a couple of month, and it has got me a bit sad... :(
I'm starting this diary to keep track and maybe get a few tips or input! :)

Also going to try:
1. More protein, less fat.
2. Less protein, more fat ("fat fast"?).
3. No dairy products.
4. Fasting. (again..)

Highest weight: ~80 kg
Lowest weight: ~ 53 kg

Cheers! :applause:
 
So, current weight this morning: 66.9 kg
Yesterdays log:

*45 min walk*
Brunch
- Cheese
- Chicken-Curry Stew

*30 min jogg*
Snack/After Workout
- 1 Egg "Pancake" with butter and cinnamon.

Dinner
- Salad with chicken steak, cale and some aioli.
- Slice Camembert for dessert. :rolleyes:


Total:
1156 kcal

Carbs: 10 g (3%)
Protein: 72 g (26%)
Fat: 90 g (71%)
 
Your protein is spot on, and your bodyfat % is in the ideal range, exactly where in that range I cannot be sure without knowing age.

I don't know what your goal is, but 55 kg would put you at the lowest healthy bodyfat % for ladies.

With keto, when considering the nutrient mix, carbs are a limit, protein is a target, and fat is a lever. By lever I mean the quantity of fat controls the rate of weight loss or gain.

What sort of regular exercise are you doing ?
 
Trusylver said:
Your protein is spot on, and your bodyfat % is in the ideal range, exactly where in that range I cannot be sure without knowing age.

I don't know what your goal is, but 55 kg would put you at the lowest healthy bodyfat % for ladies.

With keto, when considering the nutrient mix, carbs are a limit, protein is a target, and fat is a lever. By lever I mean the quantity of fat controls the rate of weight loss or gain.

What sort of regular exercise are you doing ?
Click to expand...


Ah hi, well I'm not sure I have a goal anymore... I've kind of lost hope a bit. >_<
Maybe like, to be able to wear my clothes again and feel a bit lighter. ;/

I am 25 years, 170 cm.
(Not sure how accurate my cheap scale is though.)

Yes I read that too! :D
Also heard about fat fasting or changing ratios a couple of days could help when you're stuck like me..

I just started to jogg everyday. Really short, but just to get the habit back.
Otherwise I'm mostly sedentary. Maybe a walk extra or so.
 
Weight: 67.1 kg :(

Log:
Breakfast:
Keto mini pizza!

*Jogg 3 km*

Lunch snack:
30g Camembert

Dinner:
Halloumi with vegetables in oven, some olive oil and red wine sauce.

Total:
683 kcal

Carbs: 9 g (6%)
Fat: 49 g (66%)
Protein: 49 g (28%)
 
Weight: 67.8 :(:frown::cry:

yesterday's log:
Breakfast:
- Keto mini pizza!
- Green tea
​
*Jogg 2.6 km + 2 km cooldown*

Snack/Lunch:
- A slice cheese and vegetables from yesterday​

*50 min walk*

Dinner:
- Lambsteak, slowcooked.
- Vegetables in oven, homemade coleslaw and salad.
​
Dessert:
- Italian cheeses ! :rolleyes:

​
Estimated total:

1143 kcal​

Carbs: 16 g (6%)
Fat: 74 g (60%)
Protein: 96 g (34%)​
 
Weight: 67.1

yesterdays log:

Breakfast:
- Some cheese from yesterday.
- Coffe with cream.​
*Jogg 2.6 km + core and arms strength exercises*

Snack/Lunch:
- Some meat with goat cheese.​

Dinner:
- Hamburger with cheddar, salad and mayonnaise.​

Dessert:
- Whipped cream and coffe.​
*Walked quite a lot today as "transportation".*


  • Total:
855 kcal

Carbs: 10 g (6%)
Fat: 61 g (60%)
Protein: 67 g (34%)​
 
Next week I'm going to try test 1:
- More protein.

Used the keto calculator which said I should eat around 100 g protein!
My body scale says I'm loosing some muscle mass, so could be good to try this "test" first.

I think it will be quite hard, but I'll do my best! xP
If it's working, I'll probably buy some protein powder for around workouts. I don't really like eating too much meat.

...And maybe start with some Quark and Cottage Cheese to get through this week. xD
 
Weight: 67.4

yesterdays log:

* Short walk, ~30 min*
Breakfast:
- Some Goat Cheese.
- Coffe with cream.​

Lunch:
- Spinache and cheese "pancakes".
- Some butter for frying.​
* Jogg 2.6 km *

Dinner:
- Lamb roast, cale and roman salad.​

Snacks:
- A lot.​

Was so hungry and tired today. My body hurt and my stomach screwed up. ><
Ate too much.
At least I exercised. Also this maybe compensates for days when I eat to little.
Can't be too strict days like these since I've had ED for several years.
Just breath and get at it again I guess.


Total:​
  • 1436 kcal
Carbs: 16 g (5%)
Fat: 107 g (68%)
Protein: 98 g (27%)​
 
Andrej Oljaca said:
Do you exercise as well?

Or do you just focus on diet?
Click to expand...

Hi!
Yea I've started to run/jog again everyday.
So not super much, but at least 2.6 - 4 km per day.

I do some core/arms after couple times a week.

Also did a 130km hike recently. Yet no change in weight. ;/
 
Ok. Well since exercise and diet/fasting doesn't seem to be enough in itself, expand your arsenal.

This might seem hard but in the end it is better for you, because you will have to change every aspect of your health to see results, and in the end you'll be healthier than 99% of the population.

Some things are

1. Correct diet
2. ALOT of water (espec when you wake up) this will clean out your intestines amazingly (drink it fast)
3. Correct exercise
4. Sauna/Sweat suit
5. etc.

Remember this takes patience and self discipline

Weight loss is possible!!

You just really need to learn ultimate self discipline. To make the right, smart, decisions every day and every moment.

This might seem very daunting right now, but set your goal to make every decision the right one (regarding health) today.

Stop letting your mind control you

Every day if you succeed in making the right decisions you will gain self worth and momentum beyond measure.

You will soon have to much to lose in making wrong decisions and then you will start seeing results

You can do this!!!!

Straight up anything is possible if you have discipline. Thats all it takes
 
Andrej Oljaca said:
Ok. Well since exercise and diet/fasting doesn't seem to be enough in itself, expand your arsenal.

This might seem hard but in the end it is better for you, because you will have to change every aspect of your health to see results, and in the end you'll be healthier than 99% of the population.

Some things are

1. Correct diet
2. ALOT of water (espec when you wake up) this will clean out your intestines amazingly (drink it fast)
3. Correct exercise
4. Sauna/Sweat suit
5. etc.

Remember this takes patience and self discipline

Weight loss is possible!!

You just really need to learn ultimate self discipline. To make the right, smart, decisions every day and every moment.

This might seem very daunting right now, but set your goal to make every decision the right one (regarding health) today.

Stop letting your mind control you

Every day if you succeed in making the right decisions you will gain self worth and momentum beyond measure.

You will soon have to much to lose in making wrong decisions and then you will start seeing results

You can do this!!!!

Straight up anything is possible if you have discipline. Thats all it takes
Click to expand...

Thank You! :willy_nilly:
Thank You so much for this encourage !

You are so spot on. At every point.

Always felt I had to excercise more, eat less, better and healthier than my friends (who where thinner). Sometimes it made me sad, but as you say, I guess it also made me healthier in some ways!
( Started jogging when I was 12, taking bicycle instead of bus, less alcohol etc. )

Hey, You even reminded me of the person I used to be before I got sick! She was more of a fighter. :D
 
https://ketogains.com/ketogains-calculator/ This is the keto calculator I would recommend

however, most days you don't appear to be getting enough low carb vegetables in your diet and for tracking purposes you subtract fibre from the carb count. Your protein levels are a bit inconsistent, some days are good and other your not consuming anywhere near enough.

your scales are not the ideal way of measuring bodyfat % and they will fluctuate a lot depending on a few factors including how hydrated you are and the time of day, look at them as good for tracking trends but don panic over fluctuations.

For maintaining muscle while keto is great for maintaining muscle mass while loosing fat, you still need to be including strength training in your routine.
 
Weight: 67.3


Yesterdays log:
* Short walk, ~30 min*
Breakfast:
- Slice of Cheese.
- Coffe with cream.​

Lunch:
- "Pancakes" with two extra eggwhites.
- Some butter for frying.​
* Jogg 2.6 km + 2 km cooldown *

Snack:
- Broth from the long cook.
​
Early Dinner:
- Can of tuna with some Aioli.​


Well. 'Shark week'. That explained yesterday.
Woke up super early today, again. Have'nt slept properly for a few days.
Managed to take a nap in the evening, before running. :p
Was'nt hungry in the evening, so did not reach my protein goal. Even though I squeezed in a can of tuna. Gah!
​

Total:​
  • 967 kcal
Carbs: 4 g (2%)
Fat: 70 g (65%)
Protein: 79 g (33%)​
 
Trusylver said:
https://ketogains.com/ketogains-calculator/ This is the keto calculator I would recommend

however, most days you don't appear to be getting enough low carb vegetables in your diet and for tracking purposes you subtract fibre from the carb count. Your protein levels are a bit inconsistent, some days are good and other your not consuming anywhere near enough.

your scales are not the ideal way of measuring bodyfat % and they will fluctuate a lot depending on a few factors including how hydrated you are and the time of day, look at them as good for tracking trends but don panic over fluctuations.

For maintaining muscle while keto is great for maintaining muscle mass while loosing fat, you still need to be including strength training in your routine.
Click to expand...

Hi, true! Some days I don't cook for dinner (i.e. don't open the fridge). Maybe I'll mass-cook some broccoli so it's easier to grab. :)

Noticed that too! Averaged 50 g protein/day last week.

Yeah, I can't truly trust this scale. But I did feel weaker for a while, wich maybe implies some muscle loss.

Definitely will try to do more strenght training. Lost my gym card (for which I still pay for), so need to take care of that.
 
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