My Keto Diary

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Weight: 67.6 kg :ack2:


Yesterdays log:
* Morning walk, 60 min*

Brunch:
- Chicken 'meatballs' with an egg.
- Cauliflower and Carrots.
- Quark with Vanilla.​
* Jogg/PW, 3.6 km *
​
Dinner:
- Prosciutto, Cream Cheese and Ruccola.
- Two Chicken-Meatballs from the brunch.
- Italian cheese.
- Cauliflower and Carrots.
​
* Evening Core workout: *
20 Situps
10 Side crunches
15 Back extensions
15 Push-ups
15 Squats​

x 4 sets​


Body still hurting af..! >.<
The run went meh. But I took a long walk early in the morning, maybe that's why.
Felt like my hip was gonna fall off and someone sticking me with a knife in the knee. xP So took a quite easy run.
Felt stressed and tired about this eating more protein, with calories getting higher etc. Just a bit stressed overall today I guess.
Did some strenght exercises in the evening. A bit worried about my legs, I'll maybe skip squats next time or save them for when I'll start having rest days for the runs..!​


Total:​
  • 1081 kcal
Carbs: 15 g (6%)
Fat: 68 g (57%)
Protein: 101 g (37%)​
 
Trusylver said:
for tracking purposes you subtract fibre from the carb count.
Click to expand...

Forgot to answer this!
In my country the fibers are already subtracted from the carbs, so makes things a bit easier. :)
 
It is already subtracted in Australia also, but many members here are from the US which doesn't
 
Weight: 67.0 kg


Yesterdays log:

Breakfast:
- Food box from the fridge:
- Cod gratin with green cale, egg and cheese
​
Lunch:
- Awesome Salad:
- 3 Prosciutto slices
- 50g Cottage Cheese
- A boiled egg.
- Roman salad, baby spinache and Ruccola.
​
* Jogg 2.6 km + 2 km cooldown *

Evening Snack/Dinner:
- Two Chicken-Meatballs with Aioli.
- Slice of cheese.
- 50g Cottage cheese
​
* Evening walk, 30 min *


I'm gonna try a "fat fast" next week!
At least a few days.

Find it's so hard with the protein.
Also feel kind of tired, and as if the food gets stuck in my throat. :ack2:

I'll try to keep on for the week though!

Got a tip to do a "carb up" also. Might try that after the fat fast! (Since the glycogen stores shoud be as empty as possible for this.) A day full of veggies and maybe a fruit or something before intervall workout!

I don't know if I trust the kcal calculators either. They say, if im sedentary, I should eat 1200 kcal for over 25% deficiency. I'm eating maybe even less and no loss at all! Does that mean I should eat even less? 800? 600? What's wrong with me!? :p


Total:​
  • 1081 kcal
Carbs: 15 g (6%)
Fat: 68 g (57%)
Protein: 101 g (37%)​
 
The tiredness on keto is from electrolyte imbalance, mostly a lack of sodium and magnesium. Doing a carb up kicks you out of ketosis and will mean you will need to adapt all over again, you will also gain a lot of water weight, which is not the end of the world but can freak people out who are overly focused on the scales.

Fat fasts are not healthy and will not make you loose fat faster.
 
Trusylver said:
The tiredness on keto is from electrolyte imbalance, mostly a lack of sodium and magnesium. Doing a carb up kicks you out of ketosis and will mean you will need to adapt all over again, you will also gain a lot of water weight, which is not the end of the world but can freak people out who are overly focused on the scales.

Fat fasts are not healthy and will not make you loose fat faster.
Click to expand...

Hm, have'nt eaten less salt this week. I also take magnesium and electrolyte supplement.
Perhaps I just was'nt used to eat this much protein. Today was better!

Yeah, I'm still thinking about the carb up...
Dr. Berg says it's possible to become like Super-Fat-Adapted, where no carbs are necessary. Sounds tempting!
https://www.youtube.com/watch?v=ou1PJ3Nv6Lc

Ok, will be interesting to try. I've only heard the opposite. :)
Don't think a fat fast is "worse" than a normal fast, which are supposed to be really healthy. And I'll probably only fully manage it a day or two! :p
 
Weight: 67.4 kg
Yesterdays log:

Breakfast:
- Nope!​
* 2 km warmup + 2.6 km run*

Lunch:
- Pork meat slowcooked. With broth.
- Broccoli, zucchini and cauliflower.
- Slice of cheese.
​
Dinner:
- Roasted Pork Chop with vegetables.
- 2 Chicken-meatballs + 100 g Cottage Cheese.
​
* Evening walk, 30 min. *


Did a morning run! First time in forever! :willy_nilly: Felt awesome!!
Ate a double-dinner to reach the protein goal today, but was quite hungry so that was okay.

Up almost half a kilo again, so now into third month of stall. :svengo:

Total:​
  • 900 kcal
Carbs: 12 g ( 5% )
Fat: 50 g ( 50% )
Protein: 102 g ( 45% )​
 
Last edited:
Weight: 67.2 kg
Yesterdays log:

Breakfast:
- 1 pork chop from yesterday
- 2 slices Prosciutto
- 100 g blueberry Quarq​
* 1 km warmup + 2.6 km run*

Lunch:
- Chicken stew with vegetables.
​
Dinner:
- Cheese.
- Prosciutto rolls with Cottage Cheese and ruccola.
​
Snack:
- Quarq with cream
​
* Evening workout, core/arms. *


Sooo hungry today, bah!
Was even slightly craving like, candy or smt.
Well, this is that week, I'll get past soon.


Total:​
  • 1245 kcal
Carbs: 22 g ( 7% )
Fat: 74 g ( 54% )
Protein: 121 g ( 39% )​
 
Weight: 66.7 kg


Yesterdays log:

Breakfast:
- Two cheese-rolls (with butter)​
Lunch:
- Pork chop with roasted vegetables.​
Dinner:
- Fish gratin with green kale.​
Evening:
- Prosciutto with cottage cheese and ruccola.​

* Evening Run: *
  • 10 min warmup jog
  • [30 s x 2 min] intervals x 8 sets
  • 2.5 km cooldown
Super tired today.. But managed to get out on the run after all! :party:
My asthma went crazy on the intervals, but manageable.

Total:​
  • 1124 kcal ( - 445 kcal )
Carbs: 7 g (3%)
Fat: 75 g (61%)
Protein: 102 g (36%)​
 
Weight: 67.3 kg


Yesterdays log:

Food:
- Pork chop, vegetables, cottage cheese, hot chocolate, cheese, etc.
​
* Evening Run: *
  • 10 min warmup jog
  • [30 s x 2 min] intervals x 8 sets
  • 2.5 km cooldown
* Evening Strenght: Core, arms*

Ate too much today, had to skip dinner.
Was raining, but got a good gym pass! (Yesss, I found my lost gym card..!)
Yeah so "protein week" is over. I'll see how it goes tmorrow.
It feels hard to do fat fastening, but I might try.

Don't know what to do really. If I should switch to a low fat diet or smt. Since this still doesn't work.
I feel stupid.. Such fail.


Total:​
  • 1310 kcal ( - 500 or 600 kcal )
Carbs: 22 g (7%)
Fat: 87 g (60%)
Protein: 107 g (33%)


Average this week = 1096 kcal /day
Total weight loss = 0 kg​
 
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