So, week 1 of the ketogenic diet went well for both of us, as in, we didn’t cave and stuff our face with carby-goodness, until the weekend of course.
After a couple of days, the low carb started to take effect – it was tough to get up and train and we both came home from work feeling more sleepy than usual. Which is normal, apparently it can take up to 3 weeks before you body is fully in ketosis and it starts using fat for energy.
The positives? For me, I didn’t have that horrible ’empty’ feeling that low-carb diets sometimes come along with, I felt full and really enjoyed my food! For David, i’m not sure there was many positives…as an assistant gym manager and a personal trainer, his job is much more active than mine (teaching several classes a day etc) so he found the lack of energy particularly difficult – proud of him for sticking with it (i bet he regrets agreeing to do it with me).
Anyway here is what I ate this week for some inspo (Mon-Fri) my favourite has to be the keto pesto chicken casserole, could probably eat it for the rest of my life.
Egg, bacon and Cheese Muffins/Squares (make in bulk – they freeze well)
Either put them in muffin tins or just a baking tray and cut them up
Recipe here: https://uk.atkins.com/get-inspired/recipes/bacon-breakfast-muffins.html
Super easy to make and very very tasty! I have two muffins/squares.
Nutrition per muffin: 90 calories, 3g Carb, 10g Fat, 7g Protein
Keto pesto chicken casserole with feta cheese and olives
Recipe here: https://www.dietdoctor.com/recipes/keto-pesto-chicken-casserole
Seriously cheesy and creamy and just so delicious, I had some spinach with mine. Once again, SO easy to make and freezes well!
Nutrition per serving: 623 calories, 8g carb, 51g fat, 29g protein
Mince taco bowl (without the taco!)
This was my own idea and recipe:
200g of lean mince 5% – going to keep my main proteins lean
Paprika to season the mince
Sour Cream – 2 tbsp
Half an avocado
Cook the mince then add everything else and mix together!
Filling, tasty and satisfying!
Nutrition per bowl: 575 calories, 8g carb, 44g fat, 34g protein
Greek Yoghurt with peanut butter and flaked almonds
Pretty self explanatory…greek yoghurt is the perfect snack, low carb high protein and can be accessorised with almost anything!
100g Fage Greek Yoghurt
25g Flaked almonds
2 tbsp Peanut butter
Nutrition per bowl: approx 225 calories, 8g carb, 14g fat, 16g protein
This seems like a lot of food but actually only amounts to approx 1660 calories, for my height and weight I should be aiming for 2000 calories a day but I leave space for more calories at the weekend, on top of training.
This should also serve as a reminder that you need to EAT to loose weight, your metabolism needs to be ticking over and your body needs fat to burn fat.
Looking forward to sharing more meal plans with you next week!