My 1st week on Keto diet

 

I was hesitant to try keto diet until my diabetic educator friend recommended and explained its role on weight loss. Keto diet has its share of controversies relating to it’s effectiveness, safety and health benefits. I can’t speak for everyone who tried this, but after one week on keto, I am liking my overall results.

In layman terms, keto diet uses fat as energy source, when carb intake is lowered. A diet plan which is high in fats, moderate in protein and low in carb is recommended to achieve the results.

My beginning weight is 74.6 kg. To keep track, (not into much specific measurements) I kept a food diary.

Day1
Breakfast:
boiled egg and coffee with butter (sugarfree)
Snack:
roasted almonds
Lunch:
cucumber lettuce with cheese dressing and
chicken adobo
Snack:
roasted almonds
black coffee decaf (sugarfree)
Dinner:
lettuce tomatoes cucumber with dressing
roasted chicken
(coke zero)
Water consumed  at least 1.5L
I felt weak and had some sugar cravings
Day 2
Breakfast:
1 boiled egg and coffee with butter
Snack:
salted cashews
Lunch:
buttered beef, sautéed vegetables, fish and beef stew
Snack:
peanuts and cashews
Dinner:
squid adobo, beef nilaga, pork belly
Snack:
diet 7up and spicy peanuts
Water consumed atleast 2L
I had weakness, sugar cravings, headache (tolerable) and brain fogginess
Day 3
Breakfast:
Scrambled egg, salad with dressing, Longganisa (sweet sausage)
Snack :
shrimp and cabbage , black coffee (sugarfree)
Lunch:
tuna with mayo
Snack:
peanuts and rootbeer (light)
Dinner:
chicken skin and hongkong style fried chicken
Water consumed atleast 2L
Still had weakness, headache and more sweet cravings
Day 4
Breakfast:
coffee with butter and almond milk
scrambled egg with grated cheese (fried)
Snack:
salted peanuts
Lunch:
chicken adobo and lettuce cucumber with dressing
Snack:
leftover lettuce cucumber with dressing
Dinner:
beef broccoli and coffee with almond milk
Fatigue and headache (keto flu)
Day 5
Breakfast:
Keto pancake (egg with cream cheese add 2 drops of vanila extract fry with melted butter) add  maple syrup (sugarfree), coffee with butter and almond milk
Snack:
burger patty with cheese and salted peanuts
Lunch:
chicken adobo and garden salad with dressing
Snack:
salted peanuts
Dinner:
garden salad and bagnet (pork belly), salted peanuts, 52% dark chocolate sugarfree
Water consumed atleast 3L
I had decrease cravings, had a pounding headache and fatigue 
Day 6
Breakfast: 
keto pancake and coffee butter with almond milk
Snack:
peanuts and dark chocolate (sugarfree) and sunflower seeds
Lunch:
fried chicken and coleslaw
Snack:
salted peanuts
Dinner:
tuna lettuce cucumber with cheese and dressing
Water consumed atleast 3L
No cravings, no headache just dizziness after sudden movements,  feeling a lot better than the past days
Day 7 
Breakfast:
bacon with asparagus and hotdog, coffee with butter and almond milk
Lunch:
chicken, chicken liver and garden salad with dressing
Snack:
left over asparagus covered with bacon
Dinner:
shrimp,  sautéed mixed vegetables

Headaches, irritability and brain fogginess were a result of dehydration and electrolyte depletion due to increased urination, according to my friend. The symptoms disappear after a few days. I also lost some water weight during the process. I am more energized today. Im still at the adjustment period, I know i have a long way to go to before I reach my goal. I am ready for the challenge.

Leave a Reply