Week 3 of Keto – Progress Report

Here’s a recap of the third week of Keto. November 9th to the 15th.

9 Nov – 94.9KG – 209lbs | 31.5% fat
15 Nov -94.3KG – 208lbs | 30.8% 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

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Keto Coffee – Bulletproof Coffee, 16 fluid ounce2790g31g0g–mg–mg–g–g
Lunch
Generic – Cashews, 15 g864g7g3g0mg0mg1g0g
Chicken Thigh – Grilled, 2 Piece, 4oz.3060g20g32g116mg104mg0g0g
Dinner
Brocoli – Brocoli., 150 gr516g1g4g0mg50mg3g4g
Tenderloin Steak – Tenderloin Steak, 10.5 oz7940g52g77g287mg161mg0g0g
Snacks
Joe’s sunflower seeds – Sunflower Seeds, 40 milliliter1674g14g6g0mg48mg1g3g
TOTAL:1,68314g125g122g403mg363mg5g7g

November 10, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Avocado, 1 medium24013g22g3g0mg11mg1g10g
Lunch
Butter Chicken, 1 serving(s)51911g35g40g199mg105mg3g1g
Dinner
Babybel – Babybel, 1 cheese620g5g5g0mg0mg0g0g
Sliced Beef Brisket – Sliced Seasoned Beef Brisket, 4 oz2930g24g16g67mg667mg0g0g
Snacks
Joe’s sunflower seeds – Sunflower Seeds, 40 milliliter1674g14g6g0mg48mg1g3g
Generic – Cashews, 30 g1719g14g5g0mg0mg1g0g
TOTAL:1,45237g114g75g266mg831mg6g14g

November 11, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Fried egg, 3 medium2351g18g16g481mg248mg0g0g
Black coffee, 2 cup50g0g1g0mg9mg0g0g
Lunch
Generic – Rotisserie Chicken Thigh, 2 (85g)3960g26g38g224mg586mg0g0g
Dinner
Generic – Sauteed Cauliflower, 1/2 cup cooked434g3g3g–mg–mg–g–g
Walnuts – 28 Walnuts, 4 walnuts (26 calories per nut)10415g10g2g–mg–mg3g8g
Costco Pecans – Pecan Halves, 0.13 cup (28g) (18 halves/ 1oz)1002g10g1g0mg0mg1g1g
Nuts – Macadamia, 5 nuts1002g11g1g0mg28mg1g1g
Sliced Beef Brisket – Sliced Seasoned Beef Brisket, 4 oz2930g24g16g67mg667mg0g0g
TOTAL:1,27624g102g78g772mg1,538mg5g10g

November 12, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Keto Coffee – Bulletproof Coffee, 16 fluid ounce2790g31g0g–mg–mg–g–g
Lunch
Generic – Rotisserie Chicken Thigh, 2 (85g)3960g26g38g224mg586mg0g0g
Cheese stick – Cheese Stick, 1 stick801g6g7g15mg200mg1g0g
Bulgaria Yogurt – Yogurt, 120 milliliter518g1g2g5mg20mg8g0g
Dinner
Costco Pecans – Pecan Halves, 0.1 cup (28g) (18 halves/ 1oz)802g8g1g0mg0mg0g1g
Walnuts – 28 Walnuts, 3 walnuts (26 calories per nut)7812g8g2g–mg–mg2g6g
Generic – Grilled Chicken With Skin, 100 g1950g11g24g–mg22mg–g–g
Avocado, 1 medium24013g22g3g0mg11mg1g10g
Snacks
Joe’s sunflower seeds – Sunflower Seeds, 20 milliliter842g7g3g0mg24mg1g1g
TOTAL:1,48338g120g80g244mg863mg13g18g

November 13, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Fried egg, 3 medium2351g18g16g481mg248mg0g0g
Keto Coffee – Bulletproof Coffee, 16 fluid ounce2790g31g0g–mg–mg–g–g
Lunch
Mixed Nuts – Mixed Nuts, 20 g1253g11g4g0mg0mg0g1g
Avocado, 1 medium24013g22g3g0mg11mg1g10g
Dinner
Pistachio Nuts – Pistachio, 1 oz (28 g.)1608g13g6g0mg200mg2g3g
Babybel – Babybel, 1 cheese620g5g5g0mg0mg0g0g
Nuts – Macadamia, 10 nuts2004g21g2g0mg55mg1g2g
Snacks
Joe’s sunflower seeds – Sunflower Seeds, 40 milliliter1674g14g6g0mg48mg1g3g
TOTAL:1,46833g135g42g481mg562mg5g19g

November 14, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Egg, 2 large1431g10g13g372mg142mg0g0g
kerrygold – Butter, 1 tbsp1000g11g0g30mg100mg0g0g
Nestle – Whipping Cream 250ml, 10 gram320g4g0g0mg3mg0g0g
Lunch
Pomegranate – Fruit, 25 grams215g0g0g0mg1mg4g1g
Kirkland – Almond Butter, 2 Tbs2107g18g6g0mg0mg2g3g
Dinner
Homemade – Scrambled Egg and Tomato, 100 g866g6g4g–mg–mg–g–g
Tofu – Fried, 28 gram763g6g5g0mg4mg1g1g
Vegetables – Spinach, 1 fluid ounce10g0g0g0mg4mg0g0g
Avocado, 0.5 medium1206g11g2g0mg5mg0g5g
Snacks
Nuts – Macadamia, 7 nuts1403g15g1g0mg39mg1g1g
TOTAL:92931g81g31g402mg298mg8g11g

November 15, 2020

FOODSCaloriesCarbsFatProteinCholestSodiumSugarsFiber
Lunch
Dj&a Shiitake Mushroom Crisps – Mushroom Crisps, 10 gram477g2g1g0mg47mg3g3g
Kms Teriyaki Wings – Chicken Wings-Teriyaki, 12 pieces60012g36g57g330mg1,170mg9g–g
Pistachio Nuts – Pistachio, 1 oz (28 g.)1608g13g6g0mg200mg2g3g
Dinner
Avocado, 1 medium24013g22g3g0mg11mg1g10g
egg drop soup – Soup, 1 cup731g4g8g102mg730mg1g0g
sunluck bamboo shoots – bamboo shoots, 30 milliliter41g0g1g0mg1mg0g0g
Eurest – Sauteed Kale, 0.5 cup8311g4g3g0mg45mg0g2g
Generic – Sauteed Cauliflower, 1/2 cup cooked434g3g3g–mg–mg–g–g
Snacks
Cheese, brie, 2 oz1890g16g12g57mg357mg0g0g
TOTAL:1,43957g100g94g489mg2,561mg16g18g

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Powered by WordPress.com.

Up ↑

%d bloggers like this: