Our world is filled with carbohydrates. There is a whole aisle at my grocery store for bread, another for soda, and another for potato chips and crackers. Even with things you wouldn’t think have excess carbs, you’ll usually be suprised. A typical serving of BBQ sauce has as much carbs in it as I eat in one day. Many salad dressings are even filled with sugar.
And don’t even get me started on dining out. My usual low carb options are a burger without a bun (and my husband eating the fries) or a salad. And often, the salads are topped with croutons or candied fruit.
So, in a world where high fructose corn-syrup and 574 different ways to eat a potato, a daily plan is necessary to eat healthy.
Here’s how I do it.
First, I calculated how much of calories, fat, carbs, and protein I needed to lose weight. You can use this awesome calculator that I did not invent to help you determine what you need to be eating. Try to keep track of these numbers as close to you can as possible. Since we all know it’s virtually impossible to hit every number perfectly every day, remember that the number of carbs you should eat in a day is what matters most. These numbers are what we call “macros”.
I know the kinds of foods I can eat and I keep track of when I eat them. I use myfitnesspal.com everyday. My fitness pal allows me to calculate the calories, carbs, protein, fat and fiber I eat on a daily basis. It also allows me to track my exercise goals and accomplishments. And it’s free!
Breakfast… is usually water. I chose to do Intermittent Fasting from dinner one evening (about 5:00) until Lunch the next day (around noon). I am not hungry during this time. My body has plenty of fuel from the fat I am burning. But drinking enough water on Keto is important, so I make sure I get 32 oz. early in the day. Intermittent Fasting allows my body to rely on the fat I already have stored instead of food I’d be eating.
Lunch lately has been lettuce wraps filled with low-carb guacamole, bacon, and blue cheese. It is a high fat meal, so it keeps me full for a while. I also make sure to chug down at least 32 more oz. of water.
I have a protein shake everyday in the afternoons. It’s just coffee, Body By Vi protein shake mix, and a little heavy cream.
On weekdays, I work through the evening and I have to eat whatever I bring. It is super easy to just make my meals up for this on Sunday, and have them ready to go throughout the week. This is usually just a romaine salad with bacon, ham, blue cheese and Ranch dressing. I leave the ranch off until right before I eat. Also… more water!
Exercise is also something I plan. Monday and Wednesday are my days off from working out, due to my long hours I put in at work on these days. Currently, I am just walking/jogging/running enough to get my heart rate up. I do this outside, since we live conveniently on a Bike/walking path. I’m going to have to move indoors soon since the Midwest is not knows for its warm, sunny winters. I usually walk/jog/run around 3 miles per day, 5 days per week. However, I often do 4 to 5 miles on the weekend days instead of the 3 miles. Last week, I had roughly 20 miles spread out over 5 days.
My plan is to soon implement strength training into my daily routine. I’ll let you now when that happens. Maybe 2 more weeks?
So that is my average daily plan. I hope this helps you understand a little more about Keto. Please don’t hesitate to ask questions. You just might be the inspiration for my next post.
Keep Calm and Keto On!