AM Ketones: 0.5
PM Ketones: 1.2
AM Blood Glucose: 80
PM Blood Glucose: 81
Hours of Sleep: 6:43
Energy Level: Excellent
Physical Activity: 60 lb kettle bell swings x 200, pushups x 100, jump rope
Glad to see that I’m barely in the range for nutritional ketosis! Today I wandered into the low carb friends forums and wrote a post asking people there what they thought of my results so far and if they had any ideas as to why my weight loss has seemed to stall and why I’m so inconsistent in staying in nutritional ketosis
They had some great ideas, the most valuable being: keeping better track of my intake… in terms of calories and macronutrient composition. So first thing I did after eating dinner was hop onto a spreadsheet to organize all the information… and man was it helpful.. and scary!
This is the breakdown of everything I ate today.
No wonder my weight loss has stalled!! Look at the total calories – 3108!
And look at the composition of my “fat hot chocolate!” 615 calories!!!!!! It’s pretty much a meal in itself!
At least the one thing I’m doing right is making sure that fat is 80% of my caloric intake.
My carb levels are as low as I think I can get them. The protein level can be a little lower, but I think I’m within a good range. Since I weight 180 lbs and am roughly 20% body fat, my lean mass is approximately 144 lbs. According to Volek and Phinney, it should be 0.6 – 1 x your lean weight, so 133.9 gm falls right in between the 86 – 144 gm range they recommend… if not a little on the high side.
So the only thing to cut are the calories from fat. I think ideally my total caloric intake should be around 2200. To get there I’ll probably only limit myself to 1 cup of “fat hot chocolate” per day.. and I’ll try to cut back a little on the sour cream I add to my eggs as well as the cheese I like to eat during lunch.
I guess I got so carried away with trying to increase my fat intake that I completely lost track of the total calories.
The issue that is still a little puzzling was that Volek and Phinney never really wrote about how much fat to eat. They recommended eating to satiety… apparently eating to satiety for me means eating north of 3000 calories!
I guess this is the spirt of n=1.. figuring out what works and what doesn’t work and making adjustments accordingly.
My PM ketones were 1.2, which is a positive note to end on!