FULL DAY KETO MEALS - EATING FAT TO LOSE WEIGHT - WHAT I ATE TODAY

nulliusinverba (60)in #food • 7 years ago

One of the most frequent topics in my blog is nutrition and more specifically dieting. I have mentioned in a few articles before (links at the end of the article) how I lost a big amount of weight by following a high-fat, low-carb ketogenic diet. After I lost my excess weight, I returned back to a more 'normal' eating schedule, keeping a balance between my macronutrients. Ketogenic diets are hard to follow, especially when one has little time for adequate meal planning and preparation. Nevertheless, I have decided that for the next few months, I will return back to my old ketogenic diet. Low-carb diets have been under fire lately, especially from the vegan community therefore I have taken the decision to test once again myself the efficiency and outcomes of Keto. I will be carefully monitoring my macronutrients, as well as various blood measurements.

Today I have decided to show you how a typical 70% Fat, 25% Protein and 5% Carb day on Keto looks like. In addition to these macronutrient ratios, I have also decided to eat only twice per day, at 1 p.m. and 7 p.m., following therefore the rules of Intermittent fasting (6hrs eating period - 18 hours fasting). This mode of eating is supposed to stabilise insulin levels and at the same time increase fat burning. I will be testing that as well through various blood measurements.

MEAL 1: KETO ''BRUNCH''

Ingredients:

3 large eggs PLUS 3 egg whites
20g (0.7oz) Grass-Fed Butter
10g (0.35oz) Parmesan Cheese
10g (0.35oz) Gouda Cheese
Mixed Greens Salad
Half Avocado
Herb and Vinegar salad dressing
10 Raspberries

Macronutrients:

57g Fat
64g Protein
8g Net Carbs (Total carbs - fiber)

Right after my 1st meal, I also decided to have a small protein shake since when calculating my macronutrients for the day, I realised that I needed more protein to achieve my goals.

Macros: 23g protein - 2g fat - 1g Net Carbs

MEAL 2: Pork Steak with Walnut & Avocado Salad

Ingredients:

Marinated Pork Steak
10g Olive Oil
20g Walnuts
Mixed Greens Salad
Half Avocado
Herb and Vinegar salad dressing

Macronutrients:

59g Fat
33g Protein
4g Net Carbs (Total carbs - fiber)

DAY TOTALS:

116g Fat (68%)
97g Protein (25%)
20g Net Carbs (approximate) (7%)
Calories: 1519

All meals were delicious and extremely easy to cook! Keto and Intermittent Fasting make a good combination since training your body to feet on it's fat stores can help you go through the long fasting period and balance your cravings by avoiding the carb-induced insulin spikes!