One week on keto

I’ve reached the end of my first week of keto without a single cheat. I can’t be 100% certain on my macros for the week – but I’m pretty sure that every day has been between 15 and 30grams of net carbs (averaging around 20).

I’ve managed to do a few OMAD (one-meal-a-day) fast days during the week – and have stuck to around 2,000 calories per day. Normally I exercise 6-7 days a week – either a 10km indoor row, a 5km outdoor walk, or both. This week has been a bit hit’n’miss regarding working out – but oddly enough not related to the diet at all. Things have just been chaos.

Experience

I’m going to be a bit graphic – if full-disclosure bothers you, you might want to skip bits.

I haven’t, so far, had any ‘carb-flu’. Normally when starting a phase of keto eating it’s the one thing which kills be during days 2-4. I felt a little out of it on day 3, but nothing like I’ve experienced it in the past.

My toilet habits have changed, massively. I’ve suffered from IBS since I was around 14, so I can’t remember the last time I’ve had a truly solid poo, or been to the toilet less than 5-6 times during the day for a number-2. From day 3 onwards this week – every day has been the same. one, maybe two poo’s per day – and all of them have been pretty solid. It’s hard to communicate this to anyone who doesn’t have IBS – but the quality of life chance that this alone provides is pretty substantial.

My energy levels haven’t really changed – at least not in a negative sense. If anything my energy levels feel more balanced throughout the day.

 

Changes

I’ve seen some changes in my weight.

Screenshot 2018-04-23 16.10.53

And some changes to my fat percentage.

Screenshot 2018-04-23 16.11.03

In both cases, I think it’s too early to draw any meaningful conclusions. I’ll report back next week.

I have a blood ketone tester but forgot to use in a morning like I usually do. I did a quick test right before writing this post and it shows a ketone level of 1.2, which is at the start of the 1-3 range which I should be aiming for. Anything in this range is optimal ketosis .. going to high has risks, if it’s too low – I’m not burning fat as I should be.

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Tips ‘n’ Tricks

I’ve learned a few things this week. These are either issues I need to fix, or things to continue doing:-

  1. Involve family – Nat, my other half, is doing this with me and is involved in helping me pick and tweak meals.
  2. Online Shopping  – use the features of online shopping. I have lists created at Woolworths for all my paleo meals, it makes adding them super-easy.
  3. Low Carb Condiments – make, or order stocks of low carb or zero carb condiments. Keto can initially taste bland until you adapt. Having a good supply of sauces and herbs/spices will help.
  4. Be efficient – find ways to make things quickly. Are there local vendors you can order keto food from. Are there any fast-food places which have low-carb or zero carb options. I’ve found a great Australian retailer ‘The Protein Bread Co‘ which supplies bread, pancake, pizza and muffin mixes which are low carb and gluten-free. Best of all, their site has recipes for using them… amazing.

All-in-all I’m happy with my progress. This week I’ll focus on improving the efficiency of preparing and cooking – and try to drive down the average carb intake.

Any questions please ask! and share on social media if you found this useful and/or entertaining.

/Adrian

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