Weekly Keto Update #4

It’s time for the fourth installment of my week in Keto.

Progress

No weight change this week but I had lab tests done Monday which gave me very positive feedback on my dietary change.  Before keto I was taking a statin due to high triglycerides (up to 284 before meds).  I stopped that medication a week after moving to a keto diet because this value is really a result of high blood sugar.

This week my value was 75.  It’s never been that low in 10 years of lab tests even with medication.  Woo hoo!

My fasting blood sugar wasn’t so great; it was 123 but it may take more time to bring that down.

New Products

I bought a new to me flavor of Zevia soda this week.

The grapefruit citrus flavor is fabulous and perfect for summer.  I will definitely be buying this one again.

This next item isn’t a product but rather a tool.  Dr. Eric Westman referenced this heart risk calculator in a recent video.  I’m glad to see I’m at low risk now thanks to improved lipids after just two months on the ketogenic food plan.

Food and Recipes

Below is what I ate this week.

	Breakfast	Lunch	Dinner	Snacks
Sunday	Keto Pancakes, coffee with cream	Chicken thigh, salad, avocado	BBQ Ribs, green beans	Cheese stick, one keto Peanut Butter cookie and fat bomb
Monday	fasting – coffee only	Ribs, cheddar cheese and olives	Pizza casserole	pecans, 1/3 lily’s salted amond with stevia
Tuesday	bacon, deviled eggs, coffee with cream	burger patty, cheese stick, pecans (McDonald’s)	steak salad with ranch dressing (Texas Steakhouse)	Keto Bar
Wednesday	scrambled eggs with cheese, bacon (Cracker Barrel)	turkey/cheese on cauliflower thins	pulled pork, green beans (airport)	Fbomb, pecans
	bacon, eggs, coffee with cream	cheddar cheese, olives	pizza casserole, fat bomb
Friday	bacon, eggs, coffee with cream	hamburger patty with butter, cheese, dill pickle	Chipotle carnitas salad with cheese, sour cream and tomato salsa	keto peanut butter cookie
Saturday	Keto Pancakes, bacon, coffee with cream	egg salad, cheese stick, dill pickle	Engagement party: brisket, coleslaw, vodka, wine

Despite traveling I did try three new recipes this week (all before the trip).  First up was Sunday morning pancakes.

They were very good and not eggy thanks to a recipe in Kristie Sullivan’s Keto Living Day by Day cookbook (affiliate link).  They don’t look pretty because I made them too big and they didn’t flip well but next time I’ll make them more the size of a silver dollar.

Next I made bbq pork ribs in the slow cooker.

I don’t know what took me so low to do this; they were finger licking good and I loved the G. Hughes sugar free BBQ sauce.  The recipe is from Low Carb Crock.  My only change was basting them with sauce after they were done and broiling for five minutes.

I enjoyed the leftovers just as much the next day.

The last new to me recipe this week was pizza casserole from Kaylyn’s Kitchen (no relation to this Kay Lynn).

The bottom layer is sausage topped by mushrooms and tomatoes and then covered with cheese and pepperoni.  Very good and the leftovers freeze well.

Other food I ate this week while out and about include a quarter pounder hamburger patty at McDonald’s in the Dallas airport.

I learned it’s cheaper to order the patty as a side then order the regular menu item without a bun.  This and the diet coke were less than $4.  Dinner that night at the Texas Steakhouse was a steak salad.

It was just okay.  This restaurant didn’t have keto-friendly appetizers or sides.

Next was a wonderful pulled pork at the Raleigh Durham airport.

In this case it was cheapest to order the pulled pork sandwich without the bun or coleslaw.  It came with one side and I choose the green beans.  I’m loving the better options at airports these days.

Continuing the barbecue theme, my son’s engagement party served ribs and brisket.  Unfortunately the ribs were pre-sauced so I didn’t have those.

The brisket was very good.  This is pretty much all I ate other than three sausage bites I liberated from the sausage in puff pastry appetizers.  Unfortunately, I drank enough alcohol for several days.  Two vodka sodas and two glasses of pinot noir.

Looking Forward

This week brings another business trip so there will be more airport meals in next week’s update.  Otherwise, we’re getting ready for a beach vacation.  Keto on!