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