Back onto my keto diet, and what I’m actually eating

Back in August, before I disappeared for 4 months, I was writing a series of posts about keto and fasting. I was aiming to summarise 30+ hours of a summit into a series of useful posts. I will be getting back onto that series soon, and will recap what we covered. But for now, as promised, here’s what I ate yesterday.

One important thing with a keto diet is to record, weigh and measure everything. If you don’t, you really can’t tell whether you are sticking to your correct ratios, and that can be a recipe for disaster. If you don’t know what you’re aiming for, how can you tell if you’re on target?

What I’m aiming for generally

After about 5 months of eating keto pretty consistently, experimenting and muscle testing, I’ve found that this is what works for me.

• Calories = about 1800-1850 for maintenance / about 1650-1700 for gently releasing excess fat
• Protein = Optimum is 105 grams a day, but not more than 120
• Carbs = Optimum is about 24 grams a day
• Fat = whatever is required to make up the calories

Yesterday’s goal

• Calories = 1700
• Protein = 105 grams
• Carbs = 24 grams
• Fat = roughly 130 grams

Breakfast

Blueberry smoothie

• 1 cup water
• 3 frozen cubes of coconut cream (equal to about 4 Tablespoons)
• 1 teaspoon hemp oil
• 1 Tablespoon MCT oil
• 1 free range egg
• 34 grams Ancient Nutrition bone broth protein powder
• 40 grams frozen blueberries
• 1 teaspoons lakanto (monkfruit & erythritol)
• ½ teaspoon Pure Synergy whole food vitamin C powder
• Squirt of vitamin B drops
• Squirt of minerals

I forgot to take a photo till I was partway through drinking it. Not a fancy photo either, just how I was having it, out of a 700ml coconut yoghurt jar!

Lunch

Salmon salad

• 1 tin wild pink salmon, drained
• 30 grams homemade mayo
• 45 grams diced kohl rabi

Plus 20 grams of macadamias (which is only about 12 halves).

I completely forgot to take a photo, but it wouldn’t have been very exciting anyway, it was a bit monochrome.

Dinner

Steak stirfry

• 150gm eye fillet steak
• Sauteed in a very large dollop of butter
• 40gm fermented ginger carrots

Followed by 50 grams fresh raspberries

This added up to

• Calories = 1696
• Protein = 111 grams = 26%
• Carbs = 24 grams = 6%
• Fat = 129 grams = 68%

I won’t do this every day, as it could get very dull. Maybe tomorrow I’ll share the homemade mayo recipe.

Thanks for reading.

Top pic from Pixabay, edited by me. Photos by me.

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