Mon, Dec-18-17, 10:13
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Say NO to Diabetes!
Posts: 8,671
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Plan: My own - < 30 net carbs
Stats: 440/228/210
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
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Day 5 of 90
The mission: Deep ketogenic eating everyday
The rules: Eat less than 20 net carbs per day and less than 15 net carbs at any one meal.
Other parameters: I will give myself up to 5 passes/exceptions throughout the 90 day period, but they cannot be used on consecutive days. These are not free-for-all days, but an allowance to take into account that perfection is not required.
Passes used: 0
Day 5 was another good day. Even though I officially started this challenge on Dec 14th, I actually started my "deep keto" reboot a few days earlier. I've measured and tracked my food since the 11th. So I have a full weeks worth of data to report. Here are the average daily numbers:
Calories .................. 1993 cal ..... 100%
Carbohydrate................. 21 g ......... 6%
~~ Fiber, total dietary ..... 18 g
~~ Net Carbohydrate ......... 13 g
Protein .................... 102 g ........ 18%
Total lipid (fat) .......... 165 g ........ 76%
~~ saturated ................ 79 g
~~ monounsaturated .......... 47 g
~~ polyunsaturated .......... 23 g
My macros for much of the past 14 months were in the neighborhood of 15% carbs, 25% protein, and 60% fat. So what I am doing now is a fairly substantial shift in the ketogenic direction. In just this one week I feel like I have better control over my WOE. I had tried going "keto" on the last challenge but failed. I think my mindset has changed and that has been a help. I realize that those old macros did not result in maintenance. Over time they did not work for me and I can't let myself go back there. Simply eating Low Carb is not good enough.
The trouble is that my typical LC food rotation resulted in those macros. I've been eating that way for over 2 years. I've had to change my normal routine to get to these new macros. Getting the carbs down was the easiest change. I know where the carbs are and they are easy enough to avoid. Making the fiber, fat and protein adjustments are a little tougher. I didn't have to think about those things before. I do now. It has been harder to get the protein down and the fats up than I thought it would be. I'd gotten pretty used to my meat proportions and since dropping BP coffee I never went out of my way to get extra fat. I believe that what I am doing now should become my new normal. Hopefully 90 consistent days working this "keto plan" will put me in a better place to maintain my weight loss.
Last edited by khrussva : Mon, Dec-18-17 at 20:29.
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