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Michael's Keto Log

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Ate pretty well today, didn't hit my numbers, but I am getting closer. I am trying to eat more food, healthier foods. So, salads are back on the menu, and I just have to watch my numbers for dinner. Unfortunately, beans have more carbs than I thought they would. Oh well, lesson learned. Red beans cooked with garlic, & a ham bone from Easter that was in the freezer, heated up with more garlic & smoked chicken sausage over whole wheat bread made for a great tasting dinner. Damn carbs again, but it was a better meal than a protein shake with coconut oil.....

For the day I consumed the following:
2550 Calories (250 under)
Fat: 159 g (58.78 under) 56% (70% target)
Carbs: 123.3 g (67.3 over) 19% (8% target)
Protein: 162.8 g (8.8 over) 25% (22% target)
 
Ate ok today, didn't hit my numbers, but I am getting closer. I am still trying to work in more healthier foods while hitting closer to my goal numbers. So, salads will be back starting today.

For the day I consumed the following:
3017 Calories (217 over)
Fat: 228 g (10.22 over) 69% (70% target)
Carbs: 81 g (25 over) 11% (8% target)
Protein: 147.6 g (6.4 under) 20% (22% target)
 
Friday, June 2
Not too bad today, still took in too many carbs, but I was satisfied with my meals.

For the day I consumed the following:
2799 Calories (1 under)
Fat: 185 g (32.78 under) 59% (70% target)
Carbs: 97.9 g (41.9 over) 14% (8% target)
Protein: 194.2 g (40.20 over) 27% (22% target)
 
Saturday, June 3

Ate more what I wanted, and had a few beers today. Overall, I was happy at the end of each meal, and had a great day. Carbs were up, but that was beer as much as food. I cannot drink the low carb beer, and I was out of scotch for after dinner. I have had the wines that are recommended for keto dieting, they are ok, but I am not a big wine drinker.

I will have to focus on my diet better. The last week or so have been not so great.

For the day I consumed the following:
2888 Calories (88 over)
Fat: 177.48 g (68.28 under) 55% (70% target)
Carbs: 139.8 g (83.80 over) 22% (8% target)
Protein: 145.1 g (8.90 under) 23% (22% target)
 
Sunday, June 4

Another day where I didn't eat poorly, but I did not follow my keto plan. I have to get back to this diet, if I am going to lose weight. I have to admit, I miss the sweet taste of fruit, even though most fruit have far too many carbs.....

Panda Express for lunch killed my carb numbers, but it tasted sooo darn good.

For the day I consumed the following:
2538 Calories (262 under)
Fat: 161 g (56.78 under) 58% (70% target)
Carbs: 161 g (79.70 over) 21% (8% target)
Protein: 135.9 g (18.1 under) 21% (22% target)
 
Monday, June 5

Another day where I didn't eat poorly, and I came closer to following my keto plan. I ate better, but a chocolate fat bomb was a necessary evil this evening. All in all, I am happy with what I ate today, but I can still do better. I will have to revisit the keto meal plan app for better lunch & dinner ideas that come closer to the correct numbers instead of winging it so much and hoping.

Breakfast
My version of Bulletproof Coffee
32 oz. Coffee
4 tbsp Coconut Oil
2 scoops EAS Protein Powder, Chocolate
2 tbsp. Sugar Free Coffee Creamer
689 calories/60.5 g Fat/8 g Carbs/30.6 g Protein

Morning Snack
Salt 'n Vinegar Almonds
Wasabi & Soy Sauce Almonds
340/30/11/12

Lunch
8 small tomatoes
4 oz. raw cucumber
¼ c broccoli florets
3 c lettuce
1 c chopped hard-boiled egg
2 oz. shredded carrots
2 tbsp lite ranch dressing
2 tbsp. sunflower seeds
665/44.6/24.6/42.3

Afternoon Snack
Habanero BBQ Almonds
170/15/5/6

Dinner
½ c red beans
5 oz. roasted carlic chicken smoked sausage
2 slices wheat bread
1 tbsp coconut oil
2 cheddar smoked sausage links
990/69.5/52.5/47

After Dinner
1 Chocolate Fat Bomb
270/288/6/2

For the day I consumed the following:
3124 Calories (324 over)
Fat: 507.6 g (289.82 over) 82% (70% target)
Carbs: 107.1 g (51.10 over) 8% (8% target)
Protein: 139.8 g (14.2 under) 10% (22% target)
 
I'm slowly re-joining you. I'm opting for a LC approach. So far it's going well. Mission brand low carb wraps help a ton. There's 32 grams of carbs but 26 are fiber from flax so only a 6 grams of net carbs.
 
I will have to start paying attention to net carbs. I think I will eat better if I am counting Net Carbs instead of Carbs in general.

I found an extension that works with my FitBit App & Chrome that shows Net Carbs, so I will be tracking them now. Thanks for the idea @ShawnM!!!

ShawnM said:
I'm slowly re-joining you. I'm opting for a LC approach. So far it's going well. Mission brand low carb wraps help a ton. There's 32 grams of carbs but 26 are fiber from flax so only a 6 grams of net carbs.
Click to expand...
 
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There is a Google chrome browser extension, that you simply install from the link below and then check your food log again on the Chrome browser. You will see Net carbs now.

FitBitKeto
 
Tuesday, June 6

Breakfast & lunch were on point today. Dinner was late, after running rugby practice, and I got a little lazy, and I was famished. So, I was high on my calories, carbs & protein, but low on the fat numbers. It just feels odd to be focused on fat over protein. Oh well, gotta follow the plan. Time to do some research on better meals, I just need to find the darn time.

Breakfast
32 oz. Coffee
4 tbsp Coconut Oil
2 scoops EAS Protein Powder, Chocolate
2 tbsp. Sugar Free Coffee Creamer
689 calories/60.5 g Fat/8 g Carbs/30.6 g Protein

Morning Snack
Salt 'n Vinegar Almonds
170/15/5/6

Lunch
¼ c Egg Salad
1 c Broccoli
Chicken Fillet Romano
793/42.1/31.9/72.8

Afternoon Snack
Wasabi & Soy Sauce Almonds
Habanero BBQ Almonds
340/30/11/12

Dinner
2 Turkey Burger Patties
1 Cheddar Smoked Sausage Link
2 Hamburger Buns
3 Slices, American Cheese
3 Eggs
1 Flour Tortilla
1160/48.2/71/101.6

For the day I consumed the following:
3162 Calories (362 over)
Fat: 195.8 g (21.98 under) 56% (70% target)
Carbs: 126.9 g (70.90 over) 16% (8% target)
Protein: 223 g (69 over) 28% (22% target)
 
Wednesday, June 7

I felt pretty good about my eating habits today. While the numbers don't reflect how I felt at the end of the day, I was happy with my consumption.


Breakfast
32 oz. Coffee
4 tbsp Coconut Oil
2 scoops EAS Protein Powder, Chocolate
2 tbsp. Sugar Free Coffee Creamer
1 c sliced strawberries
1/2 cup pineapple
810 calories/61 g Fat/38.2 g Carbs/4.8 Fiber/334. Net Carbs/30.6 g Protein

Lunch
¼ c Egg Salad
1 c Steamed Vegtables
Grilled Moroccan Citron Chicken
505/26.5/14.1/3.47/10.7/45.5

Afternoon Snack
AdvantEdge Protein Shake
100/2.5/3/0.5/2.5/17

Dinner
3 Eggs
3 Tortillas
3 Slices, American Cheese
4 oz Sliced turkey Breast
4 tbsp Coconut oil for cooking the eggs
1180/86.5/46/3/43/51

For the day I consumed the following:
This is calculated using my total carbs
2595 Calories (205 under)
Fat: 176.5 g (41.28 under) 61% (C) (70% target)
Carbs: 101.3 g (45.30 over) 16%(C) (8% target)
Protein: 146.2 g (7.8 under) 23%(C) (22% target)

This is calculated using my net carbs
2595 Calories (205 under)
Fat: 176.5 g (41.28 under) 64% (70% target)
Net Carbs: 89.6 g (33.6 over) 14% (8% target)
Protein: 146.2 g (7.8 under) 23% (22% target)
 
Thursday, June 8

Well, breakfast & lunch were pretty good, had some almonds for snacks, everything was looking good for dinner. That went out the window. Got home, did my kettlebell routine, changed & went to run rugby practice, to get the team ready for their first 7s tourney of the summer. After practice, we decided to go have a beer & a bite to eat. We get to the bar, and the kitchen is closed......So, I have 3 tall beers, and no dinner......Carbs were way off, and everything else was under my goals.....

Breakfast
32 oz. Coffee
4 tbsp Coconut Oil
2 scoops EAS Protein Powder, Chocolate
2 tbsp. Sugar Free Coffee Creamer
509 calories/38 g Fat/12 g Carbs/0.5 Fiber/11.5 Net Carbs/30.6 g Protein

Lunch
¼ c Egg Salad
1 c Green Beans

Salmon
409/22/3.8/0.5/3.3/40.1

Snacks
28 Salt 'n Vinegar Almonds
28 Wasabi & Soy Almonds
28 Bold Habanero Almonds
510/45/19/9/7/18

Dinner
3 tall Samuel Adams Boston Lager
963/0/94.6/0/94.6/0

For the day I consumed the following:
This is calculated using my total carbs
2391 Calories (409 under)
Fat: 105 g (112.78 under) 52% (70% target)
Carbs: 126.4 g (70.40 over) 28% (8% target)
Protein: 88.6 g (65.40 under) 20% (22% target)

This is calculated using my net carbs
2391 Calories (409 under)
Fat: 105 g (112.78 under) 54% (70% target)
Net Carbs: 116.4 g (60.40 over) 26% (8% target)
Protein: 88.6 g (65.40 under) 20% (22% target)
 
June 9

2282 Calories (518 under)
Fat: 110.1 g (107.68 under) 53% (70% target)
Net Carbs: 85.1 g (29.10 over) 19% (8% target)
Protein: 129.8 g (24.20 under) 28% (22% target)

June 10

1925 Calories (875 under)
Fat: 111.6 g (106.18 under) 52% (70% target)
Net Carbs: 63.8 g (7.80 over) 34% (8% target)
Protein: 164.8 g (10.80 over) 14% (22% target)


June 11

1840 Calories (960 under)
Fat: 140.5 g (77.28 under) 67% (70% target)
Net Carbs: 44.5 g (11.50 under) 12% (8% target)
Protein: 95.6 g (58.40 under) 21% (22% target)


June 12

I dropped from 2800 calories per day down to 2400, as it seems that I can survive on 2,400 cals /day. I have done so for the last four days in a row. I have also changed my ratio numbers after doing a little more research. Of course, today I come closer to 2,800 than I have in a while, and I get real close to my targets from my old calculations....One step at a time, one day at a time, I will get there.

2705 Calories (305 over)
Fat: 209.9 g (36.57 over) 70% (65% target)
Net Carbs: 38.8 g (8.80 over) 6% (5% target)
Protein: 159.1 g (20.90 under) 24% (30% target)
 
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I took a few days off from the diet to re-evaluate my goals, and to decide if this is how I want to eat going forward. The answer is really no, I do not. While I have learned quite a bit from this log, I have also realized that a fat-centric diet sucks. I know that as a diabetic, I need to watch my carb intake to be mindful of my blood sugar levels. But, other than that, this is not something I wish to continue. I think I will go back to the IF eating method for a while. Bulletproof coffee with protein for breakfast, fruit & nuts for lunch, and a healthy dinner. Lower caloric intake, S&S and running should see my weight drop.

Thanks to everyone that gave me ideas for this plan. It was an interesting learning event.
 
Michael Scott said:
I took a few days off from the diet to re-evaluate my goals, and to decide if this is how I want to eat going forward. The answer is really no, I do not. While I have learned quite a bit from this log, I have also realized that a fat-centric diet sucks. I know that as a diabetic, I need to watch my carb intake to be mindful of my blood sugar levels. But, other than that, this is not something I wish to continue. I think I will go back to the IF eating method for a while. Bulletproof coffee with protein for breakfast, fruit & nuts for lunch, and a healthy dinner. Lower caloric intake, S&S and running should see my weight drop.

Thanks to everyone that gave me ideas for this plan. It was an interesting learning event.
Click to expand...
what template of IF will you use?
did you have a hard time eating that much food and making you feel uncomfortable?
did your body make any changes while you ate like that?
I'm in the middle of reevaluating my intake and just curious of what you learned?
 
I will go with the 16/8 template. It wasn't the amount of food, it was the amount of fat intake that I struggled with most. I felt like I added lean muscle while on the keto diet, but it was hard to eliminate fruit from my diet.

What I learned, and I am going to go with moving forward, is more eating food that is closer to it's natural state. Fresh fruit, big salads, and a variety of meats. Low GI fruit like apples, bananas, grapes, oranges, & strawberries are back in my diet plan. I will still track my macros, for information purposes as well as net carb tracking.

I will split my protein drink and coconut oil back out of my coffee, and just add the sugar free creamer as I edge towards drinking black coffee, just something I have thought about trying for a while. Once I have consumed the coconut oil, that will not be kept in the plan. Just the protein shake for breakfast, I have to have something in my stomach to take my medications.

So, 449 calories for breakfast, 240 of which is the coconut oil. Lunch will be a big salad with tomatoes, broccoli, onions, carrots, some hard boiled egg, and either reduced fat ranch or oil & vinegar dressing. I know that isn't a typical IF template, but taking my meds in the morning with my protein shake has become a habit, and makes it about 12 hours between doses.

Strong Rick said:
what template of IF will you use?
did you have a hard time eating that much food and making you feel uncomfortable?
did your body make any changes while you ate like that?
I'm in the middle of reevaluating my intake and just curious of what you learned?
Click to expand...
 
Michael Scott said:
as I edge towards drinking black coffee, just something I have thought about trying for a while.
Click to expand...
I made this transition about 2 or three years ago and glad i did.
I was a coffee and cream guy( not a lot just enough to turn the coffee tan) and now I'm a black coffee drinker and love that way.
good luck! you can do it!

Thanks for the info on IF.
I just tried my first oatmeal and protein shake this morning and chased it down with some raw almonds for my fat....
this might be my new breakfast.

Good Luck Mike!
 
June 19

Sensible eating plan day 1

Breakfast
20 oz. Coffee
2 tbsp Coconut Oil
1 tbsp. Sugar Free Coffee Creamer
2 scoops EAS Protein Powder, Chocolate

434 calories/31.5 g Fat/7 g Carbs/0.5 Fiber/6.5 Net Carbs/30.6 g Protein

Lunch
5.5 oz sliced strawberries
5.5 oz pineapple
Almonds
349/15.8/52.4/9/43.4/8.9

Dinner
Steak Salad with Bacon Ranch dressing
917/62.9/13/2/11/68.6

I have dropped from 2800 calories per day down to 2400, as it seems that I can survive on 2,400 cals /day. I have also changed my ratio numbers after changing my plan.

1700 Calories (700 under)
Fat: 110.2 g (23.13 under) 58% (60% target)
Net Carbs: 60.9 g (59.10 under) 14.3% (20% target)
Protein: 108.1 g (11.90 under) 25% (20% target)

I think I am going to change to a 50/17/33 ratio, to lower my carbs and fat intake. I wasn’t hungry all day, and I was 700 calories under my target. I may change my calculations again, based on a lower total caloric intake. I will give the 50/17/33 a week or so, based on 2400 calories. The fat intake will be hard to change, due to the month or so on the Keto diet, and my need to dispose of coconut oil, without pouring it out. I will have to be more aware of what else has fat in it until then. Low fat, or fat free foods will be the foil to the coconut oil. Those, or more olive oil for salad dressing.
 
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