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.

Report from the MiFit App, not sure on how it determines date range, but the rest of the Weight and fat are presently well visually – TheAsiaExpat

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

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Black coffee, 2 cup50g0g1g0mg9mg0g0g
Lunch
Butter Chicken, 1 serving(s)51911g35g40g199mg105mg3g1g
Dinner
Goose – Slices, 100 g2380g13g29g96mg0mg0g0g
edam cheese – cheese, 20 grams701g5g5g0mg142mg1g0g
Snacks
Huang Fei Hong – Spicy Crispy Peanut, 85 g49214g39g21g0mg632mg9g7g
Black coffee, 2 cup50g0g1g0mg9mg0g0g
TOTAL:1,32926g92g97g295mg897mg13g8g

November 3, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Black coffee, 2 cup50g0g1g0mg9mg0g0g
Beijing Streetfood – Jianbing, 1 cup9518g1g4g0mg120mg0g1g
Lunch
Daily nuts – Nuts, 20 g9312g4g3g0mg0mg0g0g
Butter Chicken, 1 serving(s)51911g35g40g199mg105mg3g1g
Dinner
Steamed – Fish, 2 ounce1660g2g40g0mg114mg0g0g
Nestle – Whipping Cream 250ml, 15 gram480g5g0g0mg5mg0g0g
Babybel – Babybel, 1 cheese620g5g5g0mg0mg0g0g
Snacks
Daily Nuts – Daily Nuts, 20 g1007g8g3g0mg3mg5g2g
Guangming 光 – 如实 Plain White Yoghurt, 135 milliliter624g3g3g0mg34mg0g0g
TOTAL:1,15052g63g99g199mg390mg8g4g

November 4, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Keto Coffee – Bulletproof Coffee, 16 fluid ounce2790g31g0g–mg–mg–g–g
Lunch
Butter Chicken, 1 serving(s)51911g35g40g199mg105mg3g1g
Dinner
Applewood – Smoked Cheddar Cheese (20g Portion), 1 portion800g7g5g20mg140mg0g–g
Chinese – Hairy Crab 大閘蟹, 100 g1229g3g16g80mg0mg0g0g
Snacks
Generic – Cashews, 14 g804g7g3g0mg0mg1g0g
TOTAL:1,08024g83g64g299mg245mg4g1g

November 5, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Keto Coffee – Bulletproof Coffee, 16 fluid ounce2790g31g0g–mg–mg–g–g
Fried egg, 3 medium2351g18g16g481mg248mg0g0g
Lunch
Loose Leaf Tea – Green Tea, 32 oz00g0g0g0mg0mg0g0g
Rotisserie chicken – Rotisserie Chicken, 500 gram9996g65g88g353mg3,645mg6g0g
Dinner
Generic – Spicy Cumin Lamb Skewer, 5 skewers1391g9g12g42mg392mg0g0g
Snacks
Generic – Cashews, 14 g804g7g3g0mg0mg1g0g
TOTAL:1,73212g130g119g876mg4,285mg7g0g

November 6, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Keto Coffee – Bulletproof Coffee, 16 fluid ounce2790g31g0g–mg–mg–g–g
Lunch
duck – Peking duck, 200 g4640g37g31g0mg0mg0g0g
Dinner
Generic – Cashews, 30 g1719g14g5g0mg0mg1g0g
Avocado, 0.5 medium1206g11g2g0mg5mg0g5g
Snacks
Generic – Cashews, 14 g804g7g3g0mg0mg1g0g
TOTAL:1,11419g100g41g0mg5mg2g5g

November 7, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
kerrygold – Butter, 1 tbsp1000g11g0g30mg100mg0g0g
Avocado, 0.5 medium1206g11g2g0mg5mg0g5g
Fried egg, 3 medium2351g18g16g481mg248mg0g0g
Lunch
Generic – Sirloin Steak – Pan Fried, 7 oz.4200g25g41g91mg105mg0g0g
Generic Cabernet – Cabernet Sauvignon, 5 oz1154g0g1g0mg0mg1g0g
Dinner
Fried Chicken – ++ Breast ++, 125 gm2941g15g28g85mg311mg0g0g
Snacks
Generic – 柿子, 25 g185g0g0g0mg0mg3g1g
Sabra – Pine Nut, 1 tbsp402g4g1g0mg63mg–g–g
TOTAL:1,34219g84g89g687mg832mg4g6g

November 8, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Avocado, 1 medium24013g22g3g0mg11mg1g10g
Erythritol (Net Carbs – Erythritol, 1 tbsp(s)00g0g0g0mg0mg0g0g
Mixed Nuts – Mixed Nuts, 20 g1253g11g4g0mg0mg0g1g
Nestle – Whipping Cream 250ml, 10 gram320g4g0g0mg3mg0g0g
Black coffee, 2 cup50g0g1g0mg9mg0g0g
Lunch
Butter Chicken, 1 serving(s)51911g35g40g199mg105mg3g1g
Dinner
Goose – Slices, 50 g1190g7g15g48mg0mg0g0g
Chicken Thigh – Grilled, 1 Piece, 4oz.1530g10g16g58mg52mg0g0g
Snacks
Kirkland – Almond Butter, 2 Tbs2107g18g6g0mg0mg2g3g
TOTAL:1,40334g107g85g305mg180mg6g15g

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