Ryan Troy - Fitness Fanatic

After a successful weight-loss in 2013 and hitting a plateau in 2014 I decided to change things up a little. On June 22, 2014 I decided to try eating keto, which essentially consists of a very low carb (20-30g), high fat (180g), moderate protein diet (150g) and the idea is your body will learn to utilize fat stores for energy.

I’m just about two weeks into my eating keto style experiment and after suffering the typical keto flu symptoms the first week I survived!!! Total weight loss which was water consisted of about 6.5 pounds (water), and 2.4% body fat so far. I’m almost finished with the second week, my strength is back and my dizzy spells are gone (yay).

What does my diet consist of when eating keto? A combination of the following…

Eating Keto, Low Carb, Low Sugar, High Fat, Moderate Protein:

• Meat = Beef, Salmon, Turkey, Chicken, Pork
• Vegetables = Spinach, Broccoli, Asparagus, and small amounts of tomato, zucchini and summer squash
• Snacks = Almonds, Macadamia Nuts, Quest Bars (Chocolate Brownie, Almond Crunch or Apple Pie)
  •  Quest Bar Note: I eat these to get fat, protein and the net carbs are super low making it a good snack
• Drinks = Water 3-4L per day (Typical Smart Water it has added electrolytes), Nuun Hydration Tabs (2 per day)
• Cheese = Tillamook Cheddar, Cabot Sharp, Blue Cheese Crumbles
• Oils = Coconut oil (1Tbps in my coffee in the morning, Bullet Proof Coffee (hint put in blender for a lattee)), EVOO and Kerrygold Butter

Sample Day:

Obviously this is ever-changing but it fits within my macros and calorie limits.

• Breakfast  = Three fried eggs, 6g of butter and a single piece of cheese and maybe a ham slice.
• Snack = 12 Almonds
• Lunch = Meat, typically 6-8oz and some spinach or broccoli
• Snack = 12 Almonds
• Dinner = Meat, 8=10oz which spinach or broccoli
• Snack = Cabot Cheese and Quest Bar

I’ll continue to try to keep the blog updated with progress along the way..