Here’s a recap of the third week of Keto. November 9th to the 15th.
9 Nov – 94.9KG – 209lbs | 31.5% fat
Again, just like last week another half a kilo or 1lb lost and actually a slight decrease of of .2% body fat to 30.8% The progress I’m experiencing is definitely slower than my first time around doing Keto a couple of years ago when I was loosing 1KG / week. At this rate I won’t hit my target so I’m going to try to increase my workouts to 3 days a week. I also made a Costco shopping trip yesterday so I have quite a lot of groceries at home to start cooking my own food so hopefully that will be cleaner eating as well. I’m not “clean keto” per se, I’ll eat almost anything as long as it’s within my macros but when possible of course I’ll try to eat better. Maybe I’ll get more strict about it in time, but let’s take things one step at a time.
Here’s what the daily calories and Macro nutrient breakdown looks like for the last week. Generally looks OK, it’s a little annoying that it doesn’t default to Net Carbs but rather total carbs but mostly the numbers look OK except a little high on the weekend. I’ll try to make a calculated sheet at some point for Net Carbs but the format I can export right now from MyFitnessPal doesn’t make it super simple.
November 9, 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 Generic – Cashews, 15 g 86 4g 7g 3g 0mg 0mg 1g 0g Chicken Thigh – Grilled, 2 Piece, 4oz. 306 0g 20g 32g 116mg 104mg 0g 0g Dinner Brocoli – Brocoli., 150 gr 51 6g 1g 4g 0mg 50mg 3g 4g Tenderloin Steak – Tenderloin Steak, 10.5 oz 794 0g 52g 77g 287mg 161mg 0g 0g Snacks Joe’s sunflower seeds – Sunflower Seeds, 40 milliliter 167 4g 14g 6g 0mg 48mg 1g 3g TOTAL: 1,683 14g 125g 122g 403mg 363mg 5g 7g
November 10, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Avocado, 1 medium 240 13g 22g 3g 0mg 11mg 1g 10g Lunch Butter Chicken, 1 serving(s) 519 11g 35g 40g 199mg 105mg 3g 1g Dinner Babybel – Babybel, 1 cheese 62 0g 5g 5g 0mg 0mg 0g 0g Sliced Beef Brisket – Sliced Seasoned Beef Brisket, 4 oz 293 0g 24g 16g 67mg 667mg 0g 0g Snacks Joe’s sunflower seeds – Sunflower Seeds, 40 milliliter 167 4g 14g 6g 0mg 48mg 1g 3g Generic – Cashews, 30 g 171 9g 14g 5g 0mg 0mg 1g 0g TOTAL: 1,452 37g 114g 75g 266mg 831mg 6g 14g
November 11, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Fried egg, 3 medium 235 1g 18g 16g 481mg 248mg 0g 0g Black coffee, 2 cup 5 0g 0g 1g 0mg 9mg 0g 0g Lunch Generic – Rotisserie Chicken Thigh, 2 (85g) 396 0g 26g 38g 224mg 586mg 0g 0g Dinner Generic – Sauteed Cauliflower, 1/2 cup cooked 43 4g 3g 3g –mg –mg –g –g Walnuts – 28 Walnuts, 4 walnuts (26 calories per nut) 104 15g 10g 2g –mg –mg 3g 8g Costco Pecans – Pecan Halves, 0.13 cup (28g) (18 halves/ 1oz) 100 2g 10g 1g 0mg 0mg 1g 1g Nuts – Macadamia, 5 nuts 100 2g 11g 1g 0mg 28mg 1g 1g Sliced Beef Brisket – Sliced Seasoned Beef Brisket, 4 oz 293 0g 24g 16g 67mg 667mg 0g 0g TOTAL: 1,276 24g 102g 78g 772mg 1,538mg 5g 10g
November 12, 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 Generic – Rotisserie Chicken Thigh, 2 (85g) 396 0g 26g 38g 224mg 586mg 0g 0g Cheese stick – Cheese Stick, 1 stick 80 1g 6g 7g 15mg 200mg 1g 0g Bulgaria Yogurt – Yogurt, 120 milliliter 51 8g 1g 2g 5mg 20mg 8g 0g Dinner Costco Pecans – Pecan Halves, 0.1 cup (28g) (18 halves/ 1oz) 80 2g 8g 1g 0mg 0mg 0g 1g Walnuts – 28 Walnuts, 3 walnuts (26 calories per nut) 78 12g 8g 2g –mg –mg 2g 6g Generic – Grilled Chicken With Skin, 100 g 195 0g 11g 24g –mg 22mg –g –g Avocado, 1 medium 240 13g 22g 3g 0mg 11mg 1g 10g Snacks Joe’s sunflower seeds – Sunflower Seeds, 20 milliliter 84 2g 7g 3g 0mg 24mg 1g 1g TOTAL: 1,483 38g 120g 80g 244mg 863mg 13g 18g
November 13, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Fried egg, 3 medium 235 1g 18g 16g 481mg 248mg 0g 0g Keto Coffee – Bulletproof Coffee, 16 fluid ounce 279 0g 31g 0g –mg –mg –g –g Lunch Mixed Nuts – Mixed Nuts, 20 g 125 3g 11g 4g 0mg 0mg 0g 1g Avocado, 1 medium 240 13g 22g 3g 0mg 11mg 1g 10g Dinner Pistachio Nuts – Pistachio, 1 oz (28 g.) 160 8g 13g 6g 0mg 200mg 2g 3g Babybel – Babybel, 1 cheese 62 0g 5g 5g 0mg 0mg 0g 0g Nuts – Macadamia, 10 nuts 200 4g 21g 2g 0mg 55mg 1g 2g Snacks Joe’s sunflower seeds – Sunflower Seeds, 40 milliliter 167 4g 14g 6g 0mg 48mg 1g 3g TOTAL: 1,468 33g 135g 42g 481mg 562mg 5g 19g
November 14, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Egg, 2 large 143 1g 10g 13g 372mg 142mg 0g 0g kerrygold – Butter, 1 tbsp 100 0g 11g 0g 30mg 100mg 0g 0g Nestle – Whipping Cream 250ml, 10 gram 32 0g 4g 0g 0mg 3mg 0g 0g Lunch Pomegranate – Fruit, 25 grams 21 5g 0g 0g 0mg 1mg 4g 1g Kirkland – Almond Butter, 2 Tbs 210 7g 18g 6g 0mg 0mg 2g 3g Dinner Homemade – Scrambled Egg and Tomato, 100 g 86 6g 6g 4g –mg –mg –g –g Tofu – Fried, 28 gram 76 3g 6g 5g 0mg 4mg 1g 1g Vegetables – Spinach, 1 fluid ounce 1 0g 0g 0g 0mg 4mg 0g 0g Avocado, 0.5 medium 120 6g 11g 2g 0mg 5mg 0g 5g Snacks Nuts – Macadamia, 7 nuts 140 3g 15g 1g 0mg 39mg 1g 1g TOTAL: 929 31g 81g 31g 402mg 298mg 8g 11g
November 15, 2020
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Lunch Dj&a Shiitake Mushroom Crisps – Mushroom Crisps, 10 gram 47 7g 2g 1g 0mg 47mg 3g 3g Kms Teriyaki Wings – Chicken Wings-Teriyaki, 12 pieces 600 12g 36g 57g 330mg 1,170mg 9g –g Pistachio Nuts – Pistachio, 1 oz (28 g.) 160 8g 13g 6g 0mg 200mg 2g 3g Dinner Avocado, 1 medium 240 13g 22g 3g 0mg 11mg 1g 10g egg drop soup – Soup, 1 cup 73 1g 4g 8g 102mg 730mg 1g 0g sunluck bamboo shoots – bamboo shoots, 30 milliliter 4 1g 0g 1g 0mg 1mg 0g 0g Eurest – Sauteed Kale, 0.5 cup 83 11g 4g 3g 0mg 45mg 0g 2g Generic – Sauteed Cauliflower, 1/2 cup cooked 43 4g 3g 3g –mg –mg –g –g Snacks Cheese, brie, 2 oz 189 0g 16g 12g 57mg 357mg 0g 0g TOTAL: 1,439 57g 100g 94g 489mg 2,561mg 16g 18g
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