Week 2 of Keto – Progress Report

Here’s a recap of the second full week of Keto. November 2nd to the 8th.

1 Nov- 210lbs | 31.5% fat
8 Nov -209lbs | 31.2% fat

About half a kilo or 1lb lost and actually a slight decrease of of .3% body fat. The progress was slower this week was slower than expected due to a spike back a couple of days ago but this is marathon, not a sprint so I’m still sticking with it for the end goal of 50lbs.

I’m starting to make more of my food so I’ll start posting some recipe posts as well when I find something I particularly like.

Here’s what the daily calories and Macro nutrient breakdown looks like for the last week. Overall I updated the set goal to 1800 calories daily but even on the best daily I was short of that 1800 and usually hover around 1,350/day.

But the most important macro is the % of carbs and I was usually able to hit % except for a weakness on Tuesday

Here’s the daily food diary, this week was heavier on coffee and butter chicken.

November 2, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Black coffee, 2 cup	5	0g	0g	1g	0mg	9mg	0g	0g
Lunch
Butter Chicken, 1 serving(s)	519	11g	35g	40g	199mg	105mg	3g	1g
Dinner
Goose – Slices, 100 g	238	0g	13g	29g	96mg	0mg	0g	0g
edam cheese – cheese, 20 grams	70	1g	5g	5g	0mg	142mg	1g	0g
Snacks
Huang Fei Hong – Spicy Crispy Peanut, 85 g	492	14g	39g	21g	0mg	632mg	9g	7g
Black coffee, 2 cup	5	0g	0g	1g	0mg	9mg	0g	0g
TOTAL:	1,329	26g	92g	97g	295mg	897mg	13g	8g

November 3, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Black coffee, 2 cup	5	0g	0g	1g	0mg	9mg	0g	0g
Beijing Streetfood – Jianbing, 1 cup	95	18g	1g	4g	0mg	120mg	0g	1g
Lunch
Daily nuts – Nuts, 20 g	93	12g	4g	3g	0mg	0mg	0g	0g
Butter Chicken, 1 serving(s)	519	11g	35g	40g	199mg	105mg	3g	1g
Dinner
Steamed – Fish, 2 ounce	166	0g	2g	40g	0mg	114mg	0g	0g
Nestle – Whipping Cream 250ml, 15 gram	48	0g	5g	0g	0mg	5mg	0g	0g
Babybel – Babybel, 1 cheese	62	0g	5g	5g	0mg	0mg	0g	0g
Snacks
Daily Nuts – Daily Nuts, 20 g	100	7g	8g	3g	0mg	3mg	5g	2g
Guangming 光 – 如实 Plain White Yoghurt, 135 milliliter	62	4g	3g	3g	0mg	34mg	0g	0g
TOTAL:	1,150	52g	63g	99g	199mg	390mg	8g	4g

November 4, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Keto Coffee – Bulletproof Coffee, 16 fluid ounce	279	0g	31g	0g	–mg	–mg	–g	–g
Lunch
Butter Chicken, 1 serving(s)	519	11g	35g	40g	199mg	105mg	3g	1g
Dinner
Applewood – Smoked Cheddar Cheese (20g Portion), 1 portion	80	0g	7g	5g	20mg	140mg	0g	–g
Chinese – Hairy Crab 大閘蟹, 100 g	122	9g	3g	16g	80mg	0mg	0g	0g
Snacks
Generic – Cashews, 14 g	80	4g	7g	3g	0mg	0mg	1g	0g
TOTAL:	1,080	24g	83g	64g	299mg	245mg	4g	1g

November 5, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Keto Coffee – Bulletproof Coffee, 16 fluid ounce	279	0g	31g	0g	–mg	–mg	–g	–g
Fried egg, 3 medium	235	1g	18g	16g	481mg	248mg	0g	0g
Lunch
Loose Leaf Tea – Green Tea, 32 oz	0	0g	0g	0g	0mg	0mg	0g	0g
Rotisserie chicken – Rotisserie Chicken, 500 gram	999	6g	65g	88g	353mg	3,645mg	6g	0g
Dinner
Generic – Spicy Cumin Lamb Skewer, 5 skewers	139	1g	9g	12g	42mg	392mg	0g	0g
Snacks
Generic – Cashews, 14 g	80	4g	7g	3g	0mg	0mg	1g	0g
TOTAL:	1,732	12g	130g	119g	876mg	4,285mg	7g	0g

November 6, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Keto Coffee – Bulletproof Coffee, 16 fluid ounce	279	0g	31g	0g	–mg	–mg	–g	–g
Lunch
duck – Peking duck, 200 g	464	0g	37g	31g	0mg	0mg	0g	0g
Dinner
Generic – Cashews, 30 g	171	9g	14g	5g	0mg	0mg	1g	0g
Avocado, 0.5 medium	120	6g	11g	2g	0mg	5mg	0g	5g
Snacks
Generic – Cashews, 14 g	80	4g	7g	3g	0mg	0mg	1g	0g
TOTAL:	1,114	19g	100g	41g	0mg	5mg	2g	5g

November 7, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
kerrygold – Butter, 1 tbsp	100	0g	11g	0g	30mg	100mg	0g	0g
Avocado, 0.5 medium	120	6g	11g	2g	0mg	5mg	0g	5g
Fried egg, 3 medium	235	1g	18g	16g	481mg	248mg	0g	0g
Lunch
Generic – Sirloin Steak – Pan Fried, 7 oz.	420	0g	25g	41g	91mg	105mg	0g	0g
Generic Cabernet – Cabernet Sauvignon, 5 oz	115	4g	0g	1g	0mg	0mg	1g	0g
Dinner
Fried Chicken – ++ Breast ++, 125 gm	294	1g	15g	28g	85mg	311mg	0g	0g
Snacks
Generic – 柿子, 25 g	18	5g	0g	0g	0mg	0mg	3g	1g
Sabra – Pine Nut, 1 tbsp	40	2g	4g	1g	0mg	63mg	–g	–g
TOTAL:	1,342	19g	84g	89g	687mg	832mg	4g	6g

November 8, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Avocado, 1 medium	240	13g	22g	3g	0mg	11mg	1g	10g
Erythritol (Net Carbs – Erythritol, 1 tbsp(s)	0	0g	0g	0g	0mg	0mg	0g	0g
Mixed Nuts – Mixed Nuts, 20 g	125	3g	11g	4g	0mg	0mg	0g	1g
Nestle – Whipping Cream 250ml, 10 gram	32	0g	4g	0g	0mg	3mg	0g	0g
Black coffee, 2 cup	5	0g	0g	1g	0mg	9mg	0g	0g
Lunch
Butter Chicken, 1 serving(s)	519	11g	35g	40g	199mg	105mg	3g	1g
Dinner
Goose – Slices, 50 g	119	0g	7g	15g	48mg	0mg	0g	0g
Chicken Thigh – Grilled, 1 Piece, 4oz.	153	0g	10g	16g	58mg	52mg	0g	0g
Snacks
Kirkland – Almond Butter, 2 Tbs	210	7g	18g	6g	0mg	0mg	2g	3g
TOTAL:	1,403	34g	107g	85g	305mg	180mg	6g	15g