I’m Baaaack! Ketogenic Diet: Week 1

Posted by on Feb 22, 2016 in Blog, Keto Diet, Weight Loss | 1 comment

Hello! So sorry that I fell off the face of the Earth for, what, a year? I’ve been keeping busy during the past year. Three of my step-kids moved in with us full time, and we’ve all been adjusting. We’ve still been very active with our local SCA group and are always working on projects that are SCA related. We’ve also been exercising more and have changed our diet. Since around February of last year, we have been cutting back on carbs by doing the ketogenic diet. I started taking it more seriously in August of last year. We also joined our local YMCA and started working out on a regular basis. I’ve lost about 20 pounds, and my husband has lost 40. Recently, however, I’ve sort of fallen off the wagon. So, I’m dusting off my old blog to keep myself accountable. It helped a lot last time I lost weight when I updated my progress weekly, so I’m hoping it will help me keep up my motivation this time around, too. Even though I’ve been more or less doing the keto diet since August, I’m calling this Week One because it’s when I’m starting my documentation.

What is the ketogenic diet, anyway? In a nutshell, it’s a low carb, high fat (LCHF) diet. The majority of your calorie consumption each day should come from fat. Protein is your second largest source of calories, and carbs are the lowest. When you eat this way, it forces your body to go into ketosis. This is desirable because when your body is in ketosis, it burns ketones for energy instead of glucose. Ketones are the result of fat being broken down by the liver. Therefore, when your body is using ketones for energy, it is using your fat stores rather than recently consumed carbohydrates. For a more in-depth explanation, check out this post on ruled.me. It goes into how to get started, and it has a calculator so you can figure out how many carbs you can eat in order to put your body into ketosis.

I know that it sounds a little crazy at first because it’s kind of the opposite of most other diets, which emphasize cutting fats. But, it works. Plus, you get to eat delicious foods like bacon and cheese. It’s kind of awesome.

Here are my recommended macros, according to the calculator on ruled.me:

1942 kcal Daily Calorie Intake
20 g Net Carbs (4%, 80 kcal)
77 g Protein (16%, 306 kcal)
173 g Fat (80%, 1556 kcal)

 

I haven’t been tracking my foods since the first couple of weeks since I started, but I’m pretty sure I’ve been eating more than 20 grams of net carbs everyday. And I’ve been indulging much too frequently, especially on the weekends. Not surprisingly, I’ve seen my weight loss stall, and I’ve actually regained 7 lbs. :( BUT, that’s why I’m here writing this post– so I can get back on track.

My plan of attack for my keto reboot is to 1) track my foods with the My Fitness Pal app on my phone (my username is ashlesouras if anyone wants to friend me), 2) workout at for at least 30 minutes at least 4 times a week, 3) plan meals weekly, and 4) update this blog at least weekly with progress.

My short term goal is to get down to 150 lbs or size 12 jeans (whichever comes first). Long term, I’d like to get down to 140-135 lbs., which is around what I weighed when I started college.

Here are my metrics for this week:

Weight: 174 lbs.

Jeans size: 14

Waist: 37 in.

Hips: 43 in.

Thighs: 25 in.

Bust: 43 in.

Biceps: 12.5 in.

 

1 Comment

  1. Good luck! You have a track record of success, keep moving forward!

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