Ketogenic Diet Day 34: FAT is key.....

Calories Down and So Is Appetite...

Today's Breakfast:  2x eggs over easy (hidden under the salad)- 160, shrimp sauteed in whole butter- 220, salmon-187, Avocado-111, and Ceasar Dressing-90 calories.  Just under 800 calories total.

...and STILL pink!

I shifted from All-You-Can-Eat to a Calorie-Conscious Ketogenic diet 4 days ago; the numbers on the weight scale are changing and I'm not feeling any different.  In all the studies I've read (search Ketogenic diet on the side bar for relevant posts), the ratio of fat calories to protein and carbohydrates is what's responsible for increased levels of satiety.  The amount of fat I consume in the morning keeps me satisfied for the next 6-10 hours and I can do physical work without craving anything but fluids.  My morning calories are between 700 and 1000 calories when they originally varied between 1300-1500 calories.  Dinner, my second meal, has the same macronutrient ratios and calories as breakfast (70% fat-20% protein-10% carbs) to address my macronutrient needs; I don't want neglect my daily protein requirements or shift my body into a state of starvation.

Daily caloric expenditure is a steady 3000 calories on my non-workout days and 3600 on the days I train therefore I am at a consistent deficit.

I continue to remain in a state of ketosis despite having some Mexican Albondigas and an 11 oz. Stella Artois; the Albondigas had white rice mixed into it and for a moment I thought the carbs might take me out of ketosis.  This morning's urine test showed pink and I am happy.

A 2008 study showed how a diet rich in long chain Omega-3 fatty acids controlled appetites among obese subjects.  I take my fish-oil and flaxseed (fat pills) supplements every morning and am sure they may contribute to my satiety.

The bottom line: Go Keto, Eat Fat, and Get Skinny

Hapy Eating,

DAVE