Ack! Again I somehow popped out of my desired range of 0.5 – 3.0 mmol ketones to maintain nutritional ketosis.
When I saw the AM level of 0.4 and how different it was compared to last nights 1.8 I wanted to figure out what the cause of this variation is. While my initial intention wasn’t to track my diet very thoroughly (I never liked counting calories or calculating exact amounts of macronutrients), I think I’ll probably need to start keeping a food log.
This would better help me identify potential culprits that may be screwing me up! I found a pretty good app for my iphone (thryve) that I can use to take snapshots of my meals to help me remember what I’m eating. So here goes:
Breakfast: Fat hot chocolate (2.5 tbsp coconut oil, 2 tbsp grassfed butter, 1.5 tbsp unsweetened cocoa powder, and 1 cup unsweetend coconut milk, with 3 tbsp sweetened protein shake), 3 strips of bacon, 1 bowl of vegetable soup.
Lunch: A quarter of a block of “seaside cheddar” cheese, 1/2 bottle of Guava flavored Kombucha, and a few strips of beef jerky.
Dinner: 1/2 box of Kale Chips, fat hot chocolate, and a square of 88% dark chocolate candy ( I know this is a sparse Christmas dinner, but because of all the traveling, I ended up having to spend the day alone, and all the grocery stores were closed so I couldn’t replenish the fridge!)
Everything here looks pretty good to me. Sources of carbs include the bowl of vegetable soup, there were some carrots in there (not too many though), and a few meat balls (maybe 5 or 6… the packaging stated that 6 meatballs contain about 5 gm carbs). The other items I ate before all never pushed me out of ketosis before, so I’m not sure what happened, even the Kombucha (which I’ve written about before). I’m pretty confident that I was able to keep my total carbs under 50 gm.
I’ll try not to be too anal about the food tracking, because when I did it before things got out of hand! I got caught up in tracking every last morsel that ended up in my mouth.
The typical things that I eat that I won’t track are a cup of black coffee (no cream no sugar) and green tea that I like to drink throughout my work day. I also take two tbsp of fish oil a day too (when I’m at home at least).
Well, the whole purpose of n=1 is self experimentation, so keeping a good food log will be another thing for me to track. Let’s see what tomorrow brings.