My big fat ketogenic diet Week 3

At the start of this week I managed to pick up an injury so unfortunately I’ve had to lay of the kettlebell training and rest up. Even with this set back I’ve still managed to chalk up some more fat loss.

Although body weight is the key metric that I’m tracking, my goal in all of this is not actually to lose weight but to lose body fat while preserving as much muscle mass as possible. To achieve this it’s vital that I get enough protein in my diet and getting the balance right between protein and fat is key.

I tend to measure my fat levels using scales which give a body fat percentage based on electrical bioimpedance, whilst this isn’t a totally accurate way to measure body fat it does seem to be quite consistent. According to the scales I started out at 25% fat and this week I’m down to 23.5% so as long as that figure keeps dropping I’ll be happy.

In terms of what I’ve been eating this week I’ve been trying to add a little more variety to my protein intake as so far it’s been mainly steak, chicken or sausages. I’ve started to try and introduce some fish into my diet especially oily types like mackerel. Avocados are also becoming a firm favourite as they not only taste great but are full of healthy fats, fibre, vitamins and minerals and only contain a net carb count of 2 grams.

So I think I’ve made some good progress this week and I’m looking forward to keeping it keto over the next one.

Date

Weight

Loss/Gain

Total loss

Fat %

13/02/17

14st 9

Start

25

20/02/17

14st 6.5

-2.5

2.5

24

27/02/17

14st 3

-3.5

6

24

06/03/17

14st

-3

9

23.5

 

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