Article by Wendy McCance
I hope you aren’t getting sick of these articles on the Keto Diet. This diet has become such a big part of my life that I wanted to share the information I’m finding out with you.
So the last time I wrote, I was stuck. I hadn’t gained any weight, but I didn’t lose any weight either in almost two weeks. I wasn’t sure what to do to get things rolling again, so I did a lot of reading up on the diet.
I decided I needed to watch what I was eating more closely (at least for awhile) so I could make sure I wasn’t messing up my diet without realizing it. I found a website that I LOVE!!! It’s called FitDay (and no, I am not getting paid to endorse the site), I am just thrilled to have found it.
This site will allow you to set goals and help you stay on track very easily. You put in your weight, what you want to eventually weigh and when you want to get to that goal. Then it shows you how many calories you should eat per day. As you exercise it takes calories burned into account and will adjust your daily intake of calories accordingly.
You can type in your meals and you will get a chart that says how much of each vitamin and mineral you have in your body, how many calories, fat, protein and carbs you ate too. This system can work for anyone (not just those on a Keto Diet). I like it because I can track my fat, protein and carbs. You can also keep track of your measurements and your mood. If you want to know if you are an emotional eater and what your triggers are, this site will help you find out.
So, guess what I learned right off the bat? Bananas are a horrible choice when you are on a Keto Diet. I used up all of my allotted carbs on one banana. I am allowed 20 grams of carbs a day and I think the banana was something like 27 grams. I was finally seeing why I wasn’t losing more weight. By the way, oranges aren’t fantastic either.
I have been using the FitDay site for a week and have lost two more pounds!!! I am now, once again back on track. I have to admit, I thought I ate a ton more calories in a day than I do. I was surprised to see what my day really looked like. I was also shocked to see just how little I drink in a day.
Here is what I’ve been eating for the last several days and yes, you will see I got weak and had cheat items here and there. By the way, the heavy cream (which is recommended to be used on this diet) was put in eggs or tea or poured in with some berries. Oh, and I did go out to eat (see the steak salad).
Totals Amount Calories Fat Carbs Protein
| Totals | 703 | 46.2 | 51.2 | 22.6 | ||
| Water, tap | 2 | cup | 0 | 0.0 | 0.0 | 0.0 |
| karma water | 1 | serving | 20 | 0.0 | 4.0 | 0.0 |
| Cream, heavy, fluid | 0.4 | fl oz | 41 | 4.4 | 0.3 | 0.2 |
| Egg, whole, cooked, omelet | 2 | large | 188 | 14.2 | 0.8 | 12.9 |
| Avocado, raw | 2 | slice | 32 | 2.9 | 1.7 | 0.4 |
| Cream, heavy, fluid | 0.2 | oz | 20 | 2.1 | 0.2 | 0.1 |
| Tea, herbal | 1 | teacup (6 fl oz) | 2 | 0.0 | 0.4 | 0.0 |
| BBQ Almonds | 1 | serving | 170 | 15.0 | 5.0 | 6.0 |
| Blackberries, raw | 2 | oz yields | 23 | 0.3 | 5.2 | 0.8 |
| Cream, heavy, fluid | 0.2 | oz | 20 | 2.1 | 0.2 | 0.1 |
| KELLOGG’S, POP-TARTS, Ice Cream Shoppe Frosted Hot Fudge Sundae Toaster Pastries | 1 | pastry | 188 | 5.2 | 33.5 | 2.1 |
Totals Amount Calories Fat Carbs Protein
| Totals | 1154 | 61.8 | 62.0 | 60.9 | ||
| karma water | 1 | serving | 20 | 0.0 | 4.0 | 0.0 |
| better cheddar sausage | 2 | serving | 420 | 36.0 | 6.0 | 16.0 |
| Coke Slurpee | 1 | serving | 97 | 0.0 | 27.0 | 0.0 |
| Steak Salad | 1 | serving | 320 | 10.8 | 15.6 | 38.9 |
| BBQ Almonds | 1 | serving | 170 | 15.0 | 5.0 | 6.0 |
| Tea, herbal | 1 | teacup (6 fl oz) | 2 | 0.0 | 0.4 | 0.0 |
| barefoot champagne | 1 | serving | 125 | 0.0 | 4.0 | 0.0 |
Totals Amount Calories Fat Carbs Protein
| Totals | 1568 | 139.9 | 20.1 | 53.0 | ||
| Bacon, cooked | 3 | thick slice (yield after cooking) | 195 | 15.0 | 0.5 | 13.3 |
| Water, tap, drinking | 2 | cup 8 fl oz | 0 | 0.0 | 0.0 | 0.0 |
| Tea, herbal | 1 | teacup (6 fl oz) | 2 | 0.0 | 0.4 | 0.0 |
| Cream, heavy, fluid | 2 | fl oz | 206 | 22.1 | 1.7 | 1.2 |
| Blackberries, raw | 2 | oz yields | 23 | 0.3 | 5.2 | 0.8 |
| better cheddar sausage | 2 | serving | 420 | 36.0 | 6.0 | 16.0 |
| Egg salad | 1 | cup | 683 | 65.0 | 2.1 | 20.3 |
| karma water | 1 | serving | 20 | 0.0 | 4.0 | 0.0 |
| Cheese | 1 | cracker-size slice | 20 | 1.6 | 0.2 | 1.3 |
Totals Amount Calories Fat Carbs Protein
| NAME | AMOUNT | UNIT | CALS | FAT(G) | CARBS(G) | PROT(G) |
| Totals | 993 | 57.9 | 40.0 | 38.9 | ||
| Banana, raw | 1 | medium (7″ to 7-7/8″ long) | 105 | 0.4 | 27.0 | 1.3 |
| Chicken salad spread | 3 | oz | 170 | 11.5 | 6.3 | 9.9 |
| Egg salad | 2 | oz | 174 | 16.6 | 0.5 | 5.2 |
| champagne | 2 | serving | 178 | 0.0 | 3.2 | 0.8 |
| Egg, whole, fried | 2 | large | 184 | 14.3 | 0.7 | 12.3 |
| Cream, heavy, fluid | 0.2 | oz | 20 | 2.1 | 0.2 | 0.1 |
| Bacon, cooked | 2 | thick slice (yield after cooking) | 130 | 10.0 | 0.3 | 8.9 |
| Avocado, raw | 2 | slice | 32 | 2.9 | 1.7 | 0.4 |
| Water, tap, drinking | 2 | cup 8 fl oz | 0 | 0.0 | 0.0 | 0.0 |
| NAME | AMOUNT | UNIT | CALS | FAT(G) | CARBS(G) | PROT(G) |
| Totals | 1106 | 68.2 | 40.4 | 150.0 | ||
| Bacon, cooked | 3 | thick slice (yield after cooking) | 195 | 15.0 | 0.5 | 13.3 |
| Egg, whole, cooked, omelet | 2 | large | 188 | 14.2 | 0.8 | 12.9 |
| Avocado, raw | 3 | slice | 48 | 4.4 | 2.6 | 0.6 |
| Tea, herbal | 2 | teacup (6 fl oz) | 4 | 0.0 | 0.7 | 0.0 |
| Water, tap, drinking | 1 | cup 8 fl oz | 0 | 0.0 | 0.0 | 0.0 |
| Karma Water | 1 | fl oz | 1 | 0.0 | 0.2 | 0.0 |
| chicken salad | 8 | oz | 584 | 30.0 | 24.0 | 122.0 |
| Orange, raw | 1 | small (2-3/8″ dia) | 45 | 0.1 | 11.3 | 0.9 |
| Cream, heavy, fluid | 0.4 | fl oz | 41 | 4.4 | 0.3 | 0.2 |
I have noticed that as time goes on, my appetite has decreased significantly. The chart goes from most recent to where I began. Also, I found out that I get comfortable eating the same things and for good health need to switch it up some more. Last week I was eating a ton of salads and this week where you see the charts, it’s all about eggs and bacon.
The last thing I’d like to say is, getting older sucks. Especially for women as they go through menopause, the weight just sticks. I am living proof. I am not eating tons of food a day, and yet I had to adjust my eating habits because I was gaining a lot of weight and looked bloated all the time. It’s frustrating not being able to eat like I did even 5 years ago.
Just had to get that off my chest.
Are you on a diet? What type and how is it going for you?
Wendy McCance
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I admit, I am not on any specific diet, but I do eat as healthy as I can, and I am always at about 220 pounds. But then I am 6’4″, and do not worry about my weight too much, and I exercise a lot and am very active. It is a funny thing, but I do keep pretty good track of everything though.
Sounds very healthy. As soon as I lose these last pounds, that is what I aiming for too. Just a healthy lifestyle.