So I just passed the 4 week point into my Keto journey, and so far I’ve noticed that I haven’t lost much (maybe 2-4 lbs max). I work a very physically demanding job in shipping and receiving, which involves a lot of lifting, pulling, pushing of heavy product, not to mention that I typically achieve roughly 12-15 km a day of walking distance while on the job. I also train in a competitive sport which can get intense at times, so I’m not sure why my body refuses to drop the weight, and I would say the majority of my body fat is around my abdominal region and the “love handles” that just won’t go away.
I’m in my early 30’s, 5’8" and my weight fluctuates between 156-162 lbs on any given day.
As for what I’ve been eating, this is a typical plan:
Breakfast - Bulletproof Organic Decaf Coffee w/ 2x Tbsps of Organic MCT Oil, 2-4 Tbsps of Coconut Milk, and a small sprinkling of Stevia. I tried mixing my homemade Ghee in, but that just made my stomach upset. I sometimes mix in a scoop of NZ Grass-fed Whey Protein Isolate, which amounts of around 28g of protein because with my job, I can barely make it to first coffee break without feeling starved.
Break - Few slices of Mozerella cheese, which somehow tides me over until Lunch.
Lunch - Ground Chicken Chili with Celery, Onions, Garlic, Red/Yellow Peppers, all the typical chili spices, and organic chicken broth.
Break - Keyto Life Bar https://www.naturallysplendid.com/product/detail/KEY-TO-LIFE%20KETO%20BAR%20–%20Red%20Velvet
Dinner - 2x Chicken Thighs with 1 cup steamed Broccoli and 2 Tbsps of Ghee OR a small serving of Sauerkraut, with a 1/2 cup of Kombucha diluted in RO water.
That’s pretty much an example meal plan. I do vary the foods, but I’m always being careful to keep low carb. I add in a little extra protein because I can’t afford to lose any muscle for my sport, or my job.
If anyone can chime in here and tell me what I’m doing wrong and what I should change, it would be helpful.