My last post Keto Basics I gave a brief outline of the Ketogenics diet and how I understand it works. If you haven’t read this please read before reading this post. Today I want to outline how I am currently doing keto. I say currently because I know eventually as I loose more and more weight my body will start to adapt and change how it uses the fats, carbs and proteins I put in it, so I will need to change up things once again.
To follow true keto you are told you need to restrict your carbs to under 20 grams per day in order to get your self into ketosis. Well this may be true fro some people its not always the case. I have done some research and found examples where you get into ketosis with limiting to less that 100 grams of carbs. This variation has a lot to do with your eating habits (diet) prior to making the cut in carbs. For this reason I am allowing my self up to 50 grams per day.
I break down the 50 grams per day as 15g for Breakfast, lunch & dinner each. With 5 left for snacks. For most days I am hitting on average 35g per day. Even though I am at about 35g on average per day it’s quite difficult at times. Many foods that we look at as “healthy” tend to have a lot of carbs because of sugar content. For example carrots have 6.5 grams of carbs for a 2.5 ounce serving. This is because of the natural sugar content is 2.17g. This does not mean carrots are unhealthy and should not be eaten in ketogenics. What it does mean is the amount of carrots you are eating needs to be lowered to ensure you are staying under your carb limits for the day.
Another aspect of keto is keeping your fat content high. This is a big change for other diets I have been on and one I’m still working on getting higher each day. I do this by adding some MCT oil into my coffee each morning. The MCT oil has 14g of fat from 1tbs serving. I pair this with 1/4 cup of unsweetened coconut milk which has 1.7g of carbs and 1.2g of fat. In keto sites they refer to this as a variant of bullet proof coffee. BPC is technically a brand name so lets call this version keto coffee. Some people put mutter in the keto coffee instead of the milk/coconut milk. This would give more fat but also adds to the oily texture. Speaking of the oily texture what you need to do to get this mixed together I use a smoothie blender. Its makes a nice frothy coffee which I truly enjoy. To get fats for other meals i try to add some olive oil when I can and eat red meat and salmon.
The last major piece of Ketogenics is protein. I’m still struggling to stay under the 96g per day I have allowed my self. On average I’m about 120g per day. This isn’t isn’t a crazy number but need to work on this. I get most of my protein from cheese and poultry.
No matter what diet you are follwing it’s highly recomeded you use some sort of food diary. I personally use a phone app called Lifesum, other people perfer a spreadsheet but its harder to track becuase you need to do more math and work on your own. I like the lifesum app becuase it gives me an a breakdown of all foods I eat. There are a few times the item is not in the data base, but I am able to add it on my own so it’s not in the data base. I also joined as a premium mmebership to unlock other features I like to use. There are many apps so do a search and find one you like best.
If you noticed I haven’t mentioned anything about calories that is because at this point I find no reason to limit these. Limiting calories would add another layer of things I’d need to “stress” about and at this point I’ve been loosing weight and inches quickly so no need to make that change.
This brings us to the end of this post. Next time I hope to discuss the positives and negatives I have noticed from being on keto for nearly 1 month.