Skuzz's keto log with diet included

[skuZZitude]

Hello all,

I thought I would start a small keto log here to discuss my trials and tribs when it comes to keto. I wanted to start by posting my diet which has been incredibly successful for me so far and it feels very natural. I am into ketosis between medium-high and I also drink 6 liters of water a day.

You will notice when looking at my diet that all my meals are incredibly well balanced with calories, fats and even protein. This is not by accident, it took some tweaking. This is so critical. I find for me that having 3 larger meals, and 3 double protein shakes, I never run out of energy. 60g of fat per meal may seem like a lot, but it's really what is required to fill me up. You will also notice that my diet does not contain any pork or gross processed foods (except for the stick of pepperoni and 200g of sliced deli meat). When I used to do atkins, I would eat things like hot dogs and sausages. These things, although acceptable on keto, are not ideal for you because of the high content of saturated fat to regular fat.

Here is my diet:



[07:30am] Cardio Workout (30 min)
[08:00am] Double Protein Shake (225 calories, 3.0g fat, 46.0g protein, 3.0g carb)
[10:30am] Breakfast (747 calories, 60.0g fat (22.0g sat), 16.5g effective carbs, 34.0g protein, 790mg sodium)
- 4 Large Brown Chicken Eggs
- 38g Dry Pepperoni, Chopped
- 1/2 Cup Sour Cream
- 1/3 Cup Chopped Red Pepper, Bell
- 1/3 Cup Chopped Green Pepper, Bell
- 1/3 Cup Chopped Onion, Yellow
- 1/2 Tbsp Extra Virgin Olive Oil
[11:30am] Weight Lifting (1 hour)
[01:00pm] Double Protein Shake (225 calories, 3.0g fat, 46.0g protein, 3.0g carb)
[03:00pm] Lunch (780 calories, 62.5g fat (22.0g sat), 10.0g effective carbs, 46.0g protein, 1550mg sodium)
- 2 Slices Low Carb Cinnamon Bread
- 1 Cup Shredded Partly Skimmed Mozarella Cheese
- 2 Tbsp Soft Margerine
[05:30pm] Dinner (786 calories, 62.0g fat (10.5g sat), 16.0g effective carbs, 43.0g protein, 2760mg sodium)
- 6 Sticks Celery (8" long)
- 1 Cup Cauliflower, Chopped - OR - Broccoli, Chopped
- 60ml Ranch Dressing
- 200g Garlic Roast Beef Deli-Style
- 3 Tbsp Peanut Butter
[08:00pm] Double Protein Shake (225 calories, 3.0g fat, 46.0g protein, 3.0g carb)


Total = 2988 calories - 195g fat (59%) - 261g protein (35%) - 52g carb (6%)

[The Director]

52g of carbs isn't exactly ideal for keto my man, its gotta be below 30, and def below 20 for startes.

[skuZZitude]

52g of carbs isn't exactly ideal for keto my man, its gotta be below 30, and def below 20 for startes.

I've tested dark purple on ketostix for 4 days in a row now every morning doing this diet to a tee. I'm also full of energy, feeling great, and my carbs are sitting at 6% of my caloric intake. Those rules are what Dr. Atkins suggests but by no means a standard, especially for a keto diet. I appreciate the comments though, thanks for caring! :D

[The Director]

damn..thats pretty cool man. Good for you, I can't even test positive on 0 carbs for a week!

[skuZZitude]

damn..thats pretty cool man. Good for you, I can't even test positive on 0 carbs for a week!

Hmm, that's not physically possible. If you were truly eating 0 carbs, and your body's liver is not creating ketones then your brain just simply wouldn't be able to function properly nor would your body. What I have noticed in the past is that if you aim for 20g carbs, you always hit more. So my 52g of carbs is actually 52g of carbs since it's all written down and measured using scales etc. Some people who say they are eating 20g of carbs are possibly eating 40-50g anyways, but he problem with that is, they are only eating 2000 calories, so their ratio would then be 10% or so.

Can you post your diet or something? How many calories are you eating?

[The Director]

lol..I eating around the 2000 mark, now I try to get about 20g of carbs daily from avocado, and gonna switch over to green beans soon. But..this isn't about me, this is about you, update us on your journal, and definatly let me know how you feel carbing up for the first time, and the foods of course.