Ryan Troy

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..

It’s been awhile since I’ve posted on the blog and today’s lunch deserved a quick post. I was recently at Costco and found a few interesting items that turned out to be a great lunch. Costco carries Bear & Wolf canned wild salmon, from the deli counter I picked up some Quinoa salad.

Wild Salmon Quinoa Salad Recipe

1/4 cup of the Quinoa salad & 1 can 4.5oz of Salmon dump into a bowl, toss and eat.

I decided to try something new today and instead of having Oat Meal, I had Oat Bran and wow it was amazing. I think this will be my new breakfast of choice when at home.

Oat Bran Cereal with Egg Whites Recipe

• 2/3 Cups Oat Bran (Bob’s Red Mill)
• 2 Cups Water
• 3/4 Cup Egg Whites
• 50g Raspberries
• 50g Blueberries
• 1/8 Cup Crushed Almonds
• 1Tbps Flaxseed Meal
• Cinnamon to flavor (as much or little as you like)

Directions: Bring the water to a boil and cook the Oat Bran at high heat for 2 minutes, it will start to get thick. Turn down the heat just a little and stir in the egg whites and continue stirring for about 2-3 minutes (it’s important to keep stirring) and you will notice the consistency get really thick. Next, add in the Cinnamon, Berries, Flax and Almonds and put into a bowl. ENJOY!!