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.Day1Breakfast:boiled egg and coffee with butter (sugarfree)Snack:roasted almondsLunch:cucumber lettuce with cheese dressing andchicken adoboSnack:roasted almondsblack coffee decaf (sugarfree)Dinner:lettuce tomatoes cucumber with dressingroasted chicken(coke zero)Water consumed at least 1.5LI felt weak and had some sugar cravingsDay 2Breakfast:1 boiled egg and coffee with butterSnack:salted cashewsLunch:buttered beef, sautéed vegetables, fish and beef stewSnack:peanuts and cashewsDinner:squid adobo, beef nilaga, pork bellySnack:diet 7up and spicy peanutsWater consumed atleast 2LI had weakness, sugar cravings, headache (tolerable) and brain fogginessDay 3Breakfast:Scrambled egg, salad with dressing, Longganisa (sweet sausage)Snack :shrimp and cabbage , black coffee (sugarfree)Lunch:tuna with mayoSnack:peanuts and rootbeer (light)Dinner:chicken skin and hongkong style fried chickenWater consumed atleast 2LStill had weakness, headache and more sweet cravingsDay 4Breakfast:coffee with butter and almond milkscrambled egg with grated cheese (fried)Snack:salted peanutsLunch:chicken adobo and lettuce cucumber with dressingSnack:leftover lettuce cucumber with dressingDinner:beef broccoli and coffee with almond milkFatigue and headache (keto flu)Day 5Breakfast: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 milkSnack:burger patty with cheese and salted peanutsLunch:chicken adobo and garden salad with dressingSnack:salted peanutsDinner:garden salad and bagnet (pork belly), salted peanuts, 52% dark chocolate sugarfreeWater consumed atleast 3LI had decrease cravings, had a pounding headache and fatigueDay 6Breakfast:keto pancake and coffee butter with almond milkSnack:peanuts and dark chocolate (sugarfree) and sunflower seedsLunch:fried chicken and coleslawSnack:salted peanutsDinner:tuna lettuce cucumber with cheese and dressingWater consumed atleast 3LNo cravings, no headache just dizziness after sudden movements, feeling a lot better than the past daysDay 7Breakfast:bacon with asparagus and hotdog, coffee with butter and almond milkLunch:chicken, chicken liver and garden salad with dressingSnack:left over asparagus covered with baconDinner:shrimp, sautéed mixed vegetables