Week 4 of Keto – Progress Report

Here’s a recap of the fourth week of Keto. November 16th to the 22nd.

16 Nov – 94.3KG – 208lbs | 30.8% fat
22 Nov -94KG – 207lbs | 30.7% fat

This week a dropped 0.3KG, just under 1lb lost and actually a slight decrease of of .1% body fat to 30.7%.

I actually decided to try cooking and baking an few simple things this week so I’ll share some photos. I wasn’t too confident in my skills so I didn’t take too many photos this time around because it was the first trial run. I’ll be adjusting the recipes a bit and then documenting the results in the coming weeks. I made frittatas, keto pizza, low-carb biscuits and some almond butter fat bombs.

Sunday was really the only day this week where I exceeded my calorie target with over 2.4K calories consumed of my daily target of 1800. It was because I went out for lunch and shared a nice lamb leg with my partner. It was delicious and heavy. The rest of the week was all within targets even though I was pushing it on some days with the macros and net carbs.

Keto Biscuits

Low Carb Pizza

November 16, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Oil, avocado, 1 tbsp	124	0g	14g	0g	0mg	0mg	0g	0g
Salami, cooked, beef, 2 slice	136	1g	12g	7g	37mg	593mg	1g	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
Egg, 3 large	215	1g	14g	19g	558mg	213mg	1g	0g
Lunch
Unsalted mixed nuts – Mixed Nuts, 1 Ounce	160	7g	14g	5g	0mg	0mg	2g	2g
Salami, cooked, beef, 1 slice	68	0g	6g	3g	18mg	296mg	0g	0g
Avocado, 0.5 medium	120	6g	11g	2g	0mg	5mg	0g	5g
Aladdin – Marinated Chicken Breast, 3 oz	163	0g	7g	23g	62mg	113mg	0g	0g
Costco – Garden Salad, 150 g	26	5g	0g	2g	0mg	18mg	4g	2g
Dinner
Kms Teriyaki Wings – Chicken Wings-Teriyaki, 10 pieces	500	10g	30g	48g	275mg	975mg	8g	–g
Nuts – Macadamia, 7 nuts	140	3g	15g	1g	0mg	39mg	1g	1g
Cheese, brie, 20 gram	67	0g	6g	4g	20mg	126mg	0g	0g
TOTAL:	1,851	33g	144g	114g	1,000mg	2,481mg	17g	10g

November 17, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Black coffee, 2 cup	5	0g	0g	1g	0mg	9mg	0g	0g
Lunch
Aladdin – Marinated Chicken Breast, 1.5 oz	82	0g	4g	11g	31mg	57mg	0g	0g
Salami, cooked, beef, 1 slice	68	0g	6g	3g	18mg	296mg	0g	0g
Aldis Monterey Jack – Monterey Jack Cheese, 1 oz	100	0g	8g	7g	25mg	170mg	0g	0g
Unsalted mixed nuts – Mixed Nuts, 1 Ounce	160	7g	14g	5g	0mg	0mg	2g	2g
Egg, 1 large	72	0g	5g	6g	186mg	71mg	0g	0g
Avocado, 0.5 medium	120	6g	11g	2g	0mg	5mg	0g	5g
Costco – Garden Salad, 150 g	26	5g	0g	2g	0mg	18mg	4g	2g
Kms Teriyaki Wings – Chicken Wings-Teriyaki, 4 pieces	200	4g	12g	19g	110mg	390mg	3g	–g
Dinner
Eurest – Sauteed Kale, 2 fluid ounce	42	5g	2g	2g	0mg	22mg	0g	1g
Broccoli – Sauted, 2 fluid ounce	9	2g	0g	1g	0mg	10mg	0g	1g
Nuts – Macadamia, 7 nuts	140	3g	15g	1g	0mg	39mg	1g	1g
Avocado, 1 medium	240	13g	22g	3g	0mg	11mg	1g	10g
Snacks
Kms Teriyaki Wings – Chicken Wings-Teriyaki, 2 pieces	100	2g	6g	10g	55mg	195mg	2g	–g
TOTAL:	1,364	47g	105g	73g	425mg	1,293mg	13g	22g

November 18, 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
Avocado, 0.5 medium	120	6g	11g	2g	0mg	5mg	0g	5g
Aladdin – Marinated Chicken Breast, 1.5 oz	82	0g	4g	11g	31mg	57mg	0g	0g
Salami, cooked, beef, 1 slice	68	0g	6g	3g	18mg	296mg	0g	0g
Costco – Garden Salad, 150 g	26	5g	0g	2g	0mg	18mg	4g	2g
Dinner
Cheese, brie, 30 gram	100	0g	8g	6g	30mg	189mg	0g	0g
Kirkland – Almond Butter, 2 Tbs	210	7g	18g	6g	0mg	0mg	2g	3g
Nuts – Macadamia, 7 nuts	140	3g	15g	1g	0mg	39mg	1g	1g
Snacks
Unsalted mixed nuts – Mixed Nuts, 2 Ounce	320	14g	28g	10g	0mg	0mg	4g	4g
TOTAL:	1,345	35g	121g	41g	79mg	604mg	11g	15g

November 19, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
frittata tray, 3 serving(s)	298	3g	24g	18g	313mg	429mg	0g	0g
Lunch
Salami, cooked, beef, 1 slice	68	0g	6g	3g	18mg	296mg	0g	0g
Aladdin – Marinated Chicken Breast, 1.5 oz	82	0g	4g	11g	31mg	57mg	0g	0g
Unsalted mixed nuts – Mixed Nuts, 2 Ounce	320	14g	28g	10g	0mg	0mg	4g	4g
Costco – Garden Salad, 150 g	26	5g	0g	2g	0mg	18mg	4g	2g
Dinner
kalamon olive paste – olive paste, 1 ounce	74	0g	8g	0g	0mg	0mg	0g	0g
Parmagiano – Parmagiano Reggiano, 15 g	60	0g	5g	5g	3mg	240mg	0g	0g
Avocado, 1 medium	240	13g	22g	3g	0mg	11mg	1g	10g
Walnuts – 28 Walnuts, 4 walnuts (26 calories per nut)	104	15g	10g	2g	–mg	–mg	3g	8g
TOTAL:	1,272	50g	107g	54g	365mg	1,051mg	12g	24g

November 20, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
frittata tray, 3 serving(s)	298	3g	24g	18g	313mg	429mg	0g	0g
Lunch
Homemade – Beef Meat Balls, 2 Balls, 2 balls	132	1g	8g	15g	–mg	–mg	–g	–g
fish balls – fish balls, 50 g	148	3g	0g	6g	0mg	0mg	0g	0g
Dinner
Kirkland – Extra Fancy Mixed Nuts, 56 grams	360	20g	30g	4g	0mg	200mg	4g	4g
Smoked Salmon – Norwegian Smoked Salmon, 50 g	75	0g	4g	10g	15mg	330mg	0g	0g
Cream cheese, 1 tbsp	51	1g	5g	1g	15mg	46mg	1g	0g
Kirkland – Almond Butter, 2 Tbs	210	7g	18g	6g	0mg	0mg	2g	3g
TOTAL:	1,274	35g	89g	60g	343mg	1,005mg	7g	7g

November 21, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
frittata tray, 2 serving(s)	199	2g	16g	12g	209mg	286mg	0g	0g
keto biscuits, 1 serving(s)	208	2g	19g	7g	97mg	219mg	1g	1g
Lunch
low carb pizza, 4 serving(s)	632	15g	52g	35g	161mg	553mg	2g	9g
Dinner
Silken tofu – Tofu, 0.25 cups	45	2g	2g	6g	0mg	0mg	0g	0g
Steamed Spinach – Spinach, 50 g	13	1g	0g	1g	0mg	94mg	0g	1g
Snacks
Nuts – Macadamia, 10 nuts	200	4g	21g	2g	0mg	55mg	1g	2g
TOTAL:	1,297	26g	110g	63g	467mg	1,207mg	4g	13g

November 22, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Aladdin – Marinated Chicken Breast, 3 oz	163	0g	7g	23g	62mg	113mg	0g	0g
smoken salmon – frozen sliced, 25 gram	171	0g	10g	21g	0mg	5mg	0g	0g
keto biscuits, 2 serving(s)	416	5g	39g	15g	194mg	439mg	2g	2g
Lunch
Lamb – Lamb, 250 gram	625	0g	45g	53g	0mg	153mg	0g	0g
bbq fish 鱼 – fish, 150 g	225	0g	5g	45g	128mg	885mg	0g	0g
Dinner
Generic Cabernet – Cabernet Sauvignon, 12 oz	230	7g	0g	1g	0mg	0mg	2g	0g
low carb pizza, 2 serving(s)	361	8g	30g	20g	93mg	474mg	1g	4g
fat bomb, 1 serving(s)	177	2g	18g	2g	26mg	84mg	0g	1g
TOTAL:	2,368	22g	154g	180g	503mg	2,153mg	5g	7g