My keto week was pretty busy. I had my monthly follow-up with Dr. Westman via phone. He said I’m doing great and to make sure I cut out my blood pressure medicine if I start getting readings regularly in the 100s/50s. Not there yet.
I had my first 24 hour fast; well it was really about 23 plus hours. I had to stop early when I got dizzy and light headed. I learned a few things with it.
- It was way easier than I anticipated.
- I need to increase salt intake when not eating.
- I like the dinner to dinner concept.
- My blood sugar didn’t get into the 80s until about 20 hours in
I’m not ready to retry this Monday but will do it again soon.
San Diego Low Carb Community Meeting
The last keto event was the monthly San Diego Low Carb Community meeting. We had three interesting speakers. First up was Michelle Mitchell who spoke about the power of positive self-talk and mindfulness.
Next Dr. Brian Lenzkes talked about de-prescribing medication with keto diets. That’s my ultimate goal although I may be on synthroid for life since there’s not clinical evidence that thyroid function improves with this diet.
Last, Kate Stokes shared her keto story and a bit about her local food magazine, Edible San Diego. I never knew it existed but will definitely be checking it out.
I also picked up a copy of Rachel Gregory’s new book The 21-Day Ketogenic Diet Weight Loss Challenge,(amazon affiliate link) which she kindly autographed.
Last but not least, picked up a box of these chocolate chip cheesecake fat bombs from Lauren who’s apparently there every month. I want to get her alfredo sauce next time.
Progress
I’m whooshing this week as I’m down another 3 pounds to make it –23.4 pounds since starting a ketogenic diet in mid-June. Other than weight I also track daily ketones, fasting blood sugar and blood pressure which had no big changes.
I dug out my belt to wear to keep pants from falling down but it’s also fun wearing clothes that haven’t fit in a couple of years.
New Products
I have two new to me products to share this week. First up is what I eat when I need something sweet yet without sugar. It’s dark chocolate from Macalat which I discovered via youtube Keto Krate unboxings.
Two squares are 2 carbs for me (I subtract the sugar alcohol) and zero carbs if you do net carbs.
You can buy on their website or via Amazon.
I also found Gorilly Goods Hillside mix of pumpkin seeds, kale and seasonings. I bought them for travel but did have a package this week.
The packs are a little too big for one serving but I might change my mind if it becomes dinner when traveling. 🙂 They’re good but I think I’d like plain pumpkin seeds better.
Recipes and Food Log
I was so excited to be home in my kitchen I cooked many nights included three new recipes; all from Keto Connect. I bought the Keto Connect slow cooker recipe e-book which I highly recommend. It’s $10 bucks and based on the two recipes I made so far, it’s a winner.
First up was barbecue pulled pork. I forgot to take a picture of the pot but here’s my salad with a serving of the pork.
My non-keto husband had several sandwiches with some added sugar-free bbq sauce and I used it a couple of times in an egg scramble and still froze three servings!
The other recipe from the e-book was for creamy taco soup. This was a winner for me although I didn’t add the suggested avocado to keep the carbs down.
The third recipe I tried is on the Keto Connect website and their youtube channel. It is the roasted red pepper chicken thighs.
I also tried something new with pork chops this week. I crushed up some pork rinds and coated the pork chop in them before baking along with my husband’s usual shake-n-bake pork chops.
It was okay ,but not the same. I’ll try frying it next time.
I had one big fail this week where I ate non-keto on purpose. My husband baked gingerbread on Wednesday and I couldn’t resist it. That smell is so wonderful. It did taste wonderful but I was not happy with my lack of willpower there. We agreed between us he would do baking when I’m not home which is often.
Below is my food log for the week. I decided to stop listing the heavy cream I have with coffee every morning since that never changes (unless I’m traveling and it becomes half and half).
| Breakfast | Lunch | Dinner | Snacks | |
| Sunday | bacon, eggs, cream cheese | leftover chicken wings and babybel cheese | Barbecue pulled pork, green beans | Fatsnax Peanut Butter cookie |
| Monday | fasting | fasting | barbecue pork salad with blue cheese dressing and guacamole | fat bomb |
| Tuesday | bacon, eggs, cheddar cheese | leftover chicken wings, broccoli | Roasted red pepper chicken thighs, salad with blue cheese dressing | Macalat chocolate bar – 2 squares |
| Wednesday | barbecue pork, eggs | leftover red pepper chicken thighs with cauliflower rice | Gingerbread | Gorilly Goods pumpkin seeds and kale |
| Thursday | fasting | roasted red pepper chicken thighs, cauliflower rice | Creamy taco soup | fat bomb |
| Friday | bacon,eggs, cream cheese | leftover red pepper chicken thighs | Pork chop with pork rind coating, | |
| Saturday | barbecue pork, eggs | leftover creamy taco soup | burger patty, two roasted chicken wings | fat bombs, pumpkin seeds and kale |
Looking Forward
My goal is just to keep on plan this week even with my trip to New Orleans area on Wednesday. I think in general Cajun food is very keto friendly. Keto on!
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