First things first – JOIN MY GAME --- 28 Days of Keto January Challenge!
Second – Start Planning WHAT WILL I EAT week one???
When I lost weight the first time around (2 years ago) I just basically stopped eating bread and sugar – and that does work! But this time around, only because I have a friend who is convinced that KETOSIS is the way to go ((AND I saw Peyton Manning on Dr. Oz and he said he ate only KETOSIS diet and even showed his BULLET COFFEE recipe – which sounds horrible – so…))
The KETO DIET plan is basically a revised Atkins Diet with a little twist. From what I read it’s high fat diet. Hhmmmm….. high fat???
On the ATKINS DIET the first two weeks (and any time you really want to see weight loss) you shoot for less than 20 carbs a day and that’s the only counting done. On Atkins you do not care about calories only carbs. Basically eat all you want of meat and fish because they are zero carbs. Eggs and Cheese have one carb a serving so you have to monitor them as most high fiber vegetables.
NOW KETOSIS is a little different… just a little….
On Atkins they never mention fat content. It’s there, it’s just ignored.
On Keto Diet, Fat is mentioned and plays a key role.
There appears to be more counting in the Keto Diet – at least in the beginning – but not calories…. Rather grams of fat + protein + carbs … and a little calories in that you are looking for the ‘ratio’s or percentage of your day’s calories.
UGG!
Why did I do this? She hasn’t even joined my game! And it’s just a wimpy $10 game!!!!!!!!! Ok back to my research and meal planning.
So first – decide on the number of calories you are shooting for daily.
I will probably shoot for 1200-1500 calories a day.
I found on the web someone posted that the keto ratio is 65/30/5 (f/p/c)
Rather
65% of your calories should come from fat (9cal per gram)
30% of your calories should come from protein (4cal per gram)
5% of your calories should come from carbs (4cal per gram)
So my calorie math goes like this…
FAT …. 1500cal a day * .65 = 975 or 180.33 grams of fat
PROTEIN …. 1500cal a day * .30 = 450 or 112.5 grams of protein
CARBS …. 1500cal a day * .05 = 75 or 18.75 grams of protein
Now I can eat the same food over and over, as long as it’s something I like. Cant you? No? Really? So tell me again how often you have pizza? Or other fast food? And what do you ‘always’ order? Ok… BACK TO MY MEAL PLAN.
I plan to pick out one or two meals for the first week and just rotate them! As well as snacks. Thanks to some leftovers from the holidays, snacks should be no problem week one. (cheese and olives! Low carb high fat – calories acceptable)
I found this breakfast on pinterest and I altered it a bit….
1 slice of bacon + half a haas avocado sliced and fried, frying an egg at the end
Nutrition should be :
Bacon = 44cal – fat=3.5gr – carb=0gr – protein=2.9gr
Avocado = 161cal – fat=15gr – carb=8gr – protein=2gr
Egg = 90cal – fat=6.7gr – carb=1gr – protein=6.1gr
Making breakfast
295 calories
Fat 25.2 gr
Protein 11 gr
Carbs 9 gr
And for that keto ratio (65f/30p/5c) it’s pretty close at 21.3f – 22.125 p – 9.22 f
Hhhmmmm maybe I will add another slice of bacon.
Anyway, it sounds good and all this math makes me tired, so I think I will have that for lunch also the first week!
SNACKS I AM PLANNING are pretty simple
2 one ounce cheese (cubed) (90 cal a serving)
2 single servings of olives (35 cal a serving)
2 single servings of pork rinds (40 cal a serving)
<<snacks will total 330 calories>>
<<breakfast and lunch should total around 660 with that added bacon slice>>
Dinner is going to be a salad with … probably cottage cheese… but I will have to wait and see… Dinner is my wild card right now.
IF YOU HAVE KETO MEAL SUGGESTIONS please comment or email me!
And… of course…. JOIN MY GAME!!!!
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28 Days of Keto January Challenge!