Before I begin, I want to mention that if you haven't read Lyle McDonald's book on the ketogenic diet--I'd recommend that you get a copy if you plan to try out a ketogenic diet. The book discusses in detail how to figure your calories, carbs, fat, and protein, how to get started, how to come off a ketogenic diet, and what to do when you hit a plateau. He also discusses several types of ketogenic diets depending on your needs.
When it comes to ketogenic diets sometimes boring is best. I find that it is easier to stick to a ketogenic diet if I have a small group of dishes I know and love that I can rely on and that are easy to prepare. Since my goal for the first couple of weeks is to maintain a diet that is very low carb (under 20 grams of carbs per day) my veggies are extremely limited, and my meals are meat and fat heavy.
For my purposes, and because I have no real issue with dairy, I am using butter, heavy cream and some cheese and sour cream to keep my calories and my fat high enough. I am also using very fatty cuts of meat and bacon...For people who want to avoid the dairy there are lots of other substitutes--coconut oil and milk, avocado, avocado oil, macadamia nuts, macadamia oil...I chose dairy due to my experiences with coconut--(when I use coconut, I gain weight) and the price of pastured dairy compared to macadamia and avocado oil. You should choose what works best for you on a ketogenic diet.
Yesterday was my first day. I started off the experiment with a thick slice of bacon, two ounces of pork sausage, coffee with cream, and 4 large Omega3 eggs. I have chosen not to snack at all during this experiment because from what I read it can interfere with your leptin sensitivity and inhibit weight loss.
Lunch was a salad of mixed greens (2 ounces) and 6 ounces of steak (salt and peppered), topped with 2 T. bleu cheese dressing.
Dinner was two large chicken hindquarters (leg and thigh) seasoned with salt, pepper and herbs, and one cup zucchini sauteed in olive oil (2 T.) and butter (3 T.).
Today was very much the same. A thick slice of bacon, two ounces of pork sausage, coffee with cream, and 4 large Omega3 eggs. A chicken hindquarter with a salad of mixed greens (2 ounces) topped with 2 T. bleu cheese dressing. Dinner was 12 ounces pork shoulder marinated in olive oil and balsamic vinegar with garlic and herbs, with one cup zucchini sauteed in butter (2 T.). There was a little less added fat due to the meat being fattier.
Pretty good fare. I'm drinking lots of water, and feel great. I did a 20 minute circuit workout as per Robb Wolf's book, the Paleo Solution yesterday. Today I did 20 minutes of interval training. Now I'm off to relax with my cat since M is away.
He already looks pretty relaxed...
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