My First Keto Check-in
Hey guys -
LETS GO !! New to KETO. Will post here periodically. Good luck to all.
Starting Stats (1/8/20)
Weight: 197 (target: 180)
Body Fat: 25.4%
Tracking Tools (Hardware): Garmin watch, Garmin Smart Scale, Ketoscan Mini
Tracking Tools (Software): Carbmanager App
Week 1 (Week ending 1/10)
Started keto after several weeks / month of eating pretty bad. Particularly the lead up to NYE (aka - the "eat whatever you want when you want it" diet).
Macro target: 50 net carbs / 166g protein / 127 g fat / 2,000 calories.
Hit net carbs of 45-65 on average each day. Week 1 was a discovery phase to better understand what I should / should not eat (learn as you go). Muddled through it.
Ended up eating a lot of red meat - will try to de-emphasize in future weeks.
Week 2 (Week ending 1/17)
Now that I got a hang of it in Week 1 - I have constricted my macros further to the following. So far so good - eating mostly chicken and salmon. Some beef here and there. Also just started using the Ketoscan mini breathalyzer for another data point.
Macro target: 25g net carbs / 125g protein / 155g fat / 2000 calories
Beginning week weight: 194 lbs (-3 vs. last week)
Ketoscan readings (am / pm):
1/12: 3.8 ppm (early ketosis) / 9.7 ppm (optimum level)
1/13: 7.2 ppm (proper level) / TBD