Last updated on October 19th, 2017
Today marked the end of the three-week induction period of my Keto Diet Reboot. I weighed in this morning at 223 pounds, which is the lightest I’ve been all year (at least as far as I know). Since September 25, I’ve lost 4.6 pounds — an average of 1.5 pounds per week.
A weight loss rate of a pound-and-a-half a week isn’t spectacular. Back in 2011, when I first ate LCHF, I initially lost weight at a rate three times that. But I was six years younger, and going from a high-carb to low-carb diet. I was also a lot fatter to start.
The key thing now is, I did lose some weight, and I kept records of what I ate. So I can analyze my intake for clues to what works. Here is a table summarizing my consumption.
My average daily intake, September 25 – October 15, 2017
|Daily Average||High / Low|
|Calories||1,826||2,178 / 1,354|
|Fat||150 grams||177 / 110|
|Total Carbs||38 grams||49 / 25|
|Fiber||13 grams||23 / 6|
|Net Carbs||25 grams||35 / 15|
|Protein||88 grams||131 / 60|
My daily averages for calories, net carbs, and protein hit the targets I’d set. (Admittedly, my protein target shifted around some, and ended up as a broad range.) My daily average for fat was a little lower than I intended (160 vs. 150 grams). But I averaged 73% of daily calories from fat, and only 7% from carbs, which is a “high fat, low carb” diet.
Yes, averages can be deceptive. For instance, while I averaged 25 net carbs per day, there was one day in which I ate 35 net carbs. Maybe that day set me back in terms of weight loss. The same could be true regarding the extremes for the other macro-nutrients, and calories. Then again, it could be that variety of intake levels is a good thing. It might work against my body making the adjustments that would thwart weight loss.
I’m going to add in 16-8 fasts for the next two weeks, on Tuesdays, Thursdays and Saturdays. Basically, I’ll skip breakfast those days. I’ll do all my eating between 11 am and 7 pm. I’ll eat about 600 fewer calories on fast days, but try for the same percentages of calories from fat, carbs and protein.