A keto milestone. My third month of the Ketogenic diet

August 1. Well into the Dog Days of Summer. Another month on keto. It’s been a tumultuous month, but ultimately a successful one. Lots of drama, lots of overcoming obstacles, lots of learning. Most of the challenges were not keto related. I won’t bore you with them, just reality intruding. Nothing major. The is a keto milestone post, so, on with our topic.

The stats

  • Weight loss: another 20.2 lbs. for the month, running total 63.4 lbs
  • T2DB: FBS 110 or under (with one exception) 85g – 95g mostly. One too low 54g
  • Ketones: still not measuring them. Losing weight so fast I figure I must be in ketosis.

Feelings

  • Strong,
  • Reinvigorated.
  • Determined
  • Optimistic
  • Impatient
  • Very little hunger

What was I Doing?

  • 3 meals a day most days between 6 AM and 6 PM. Nothing in between.
  • 18 hour fast Monday, Wednesday, Friday. 2 meals those days, noon and 5:30 PM
  • Broke fast once. I had taken Glipizide late on an empty stomach. That was the night of the low FBS.
  • Medication. Lipitor, Metformin, Glipizide, Lisinopril, Zoloft, Low dose aspirin, ibuprofen, Centrum Silver Multivitamin
  • Fairly lackadaisical about my macros, until my binge (see “Keto Works (mostly)”. After that, strict keto, writing everything down and calculating macros daily.

 

What was I eating?

  • Avocados
  • Ground beef
  • Ground lamb
  • Ground bison
  • Lamb chops
  • Salad with ACV and olive oil dressing. Greens, celery, red onion, Avocado, lemon juice, microgreens.cucumbers
  • Baked chicken, skin on
  • goat milk mocha with cacao and stevia. The night of the low FBS. About 12g of carbs.fixed everything.
  • Chicken soup/bone broth with all the schmaltz plus a few drops of black sesame oil.
  • Espresso and black and green teas
  • “Riced” cauliflower and broccoli mix
  • Chili con carne. Ground meat, onions, chili powder, spices, tomato sauce, cilantro
  • Butter
  • Eggs
  • Sardines

 

Plans for August

  • HbA1c test this week.
  • Doctor the week after
  • Stay with strict keto.
  • Eliminate the 6/18 fast days for 2 weeks.
  • Keep strict eating window. 6 AM to 6 PM. That leaves a 12-hour nightly fast.
  • Start exercising. (I’ll forgive you if you don’t believe that.)
  • I’ve joined a study. The Salk Institute is doing a 14-week study in biological rhythms and how a restricted eating may improve health. You download an app and do it from home. It’s a lot of keying in on strict keto I’m down that anyway. The elimination of my 6/18 fasting is to establish my baseline on the study. If you’re interested check out mycircadianclock.org

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