Full Day of Eating Keto

I went through 3 different spins of keto: Lazy Keto, Dirty Keto, and Standard Keto.  When I was starting out with the ketogenic lifestyle, I did dirty keto.  I ate anything high fat and eliminated as much carbs as I can  just because I did not know any better and was still learning.  This post will show you my full day of eating keto when I was first starting.  It worked wonderfully for me and helped me transition smoothly into the lifestyle.  

Of course later on, I stepped up my keto game and worked my way up to what ketogenic diet should be–the standard keto which includes good quality high fat foods.

The first few weeks of transitioning looked a little something like this:

full day of eating keto

Full Day of Eating Keto

1. Intermittent Fasting

Intermittent fasting or IF is a great supplement to the ketogenic lifestyle.  It promotes generation of ketones, has anti-aging effects, promotes autophagy (cleaning out of damaged cells and generating newer cells), improves cognitive function, and much more.

IF is very convenient as frequency of eating is less.  As a result, meal prepping is not as tedious since you don’t have to prepare 5-6 meals a day.  Two or even one meal a day is enough as long as you get your caloric needs and macros.

With IF and keto, you get satiated for longer periods of time and snacking will be eliminated.  But if you do experience hunger, keto-approved snacks are:

  • Pork rinds
  • Walnuts
  • Macadamia
  • Blueberries
  • Natural peanut butter (or almond butter if you’re avoiding legumes

full day eating keto

Typical IF is the 16-8 which means 16 hours of fasting with 8 hours of eating period.  How a 16-8 IF day looks like:

Stop eating at 8 pm 

Fasting begins after 8 pm

Fasting lasts through the night as you sleep

Eating resumes at 12 pm the next day.  You basically just skip breakfast!

2. Breaking my Fast (Lunch Time)

Bulletproof Coffee:  If you can’t stand pure black coffee, add some cream.  Bulletproof coffee is best for morning energy boost. Consuming high amount of fats is usually difficult so having coffee with all the good quality fats from MCT oil, butter, and heavy cream makes it easier to get that fat intake.

Consume your fats first when breaking your fast and separate your carbs for later.

INGREDIENTS
1 Tbs heavy whipping cream

1 Tbs grass-fed butter or ghee
1 Tbs MCT oil (I recommend Nature’s Way)
Few drops of Stevia (or your favorite sweetener.  I have the Sweet Leaf Sweet Drops. Note that Stevia in liquid form is much better than powdered or granular.)

DIRECTIONS
1. Brew coffee.
2. In your 1 cup coffee, add the rest of the ingredients.
3. Blend in your blender for about 30-40 seconds.  Coffee should look like a creamy latte with some foam on top.

Tuna salad: Mayo will be your “fat-carrier” as tuna does not have any fats or carbs.  You can substitute salmon which will have better amounts of high quality fats.

Himalayan salt is good for people doing the keto diet.  It provides 84 different minerals which are essential to avoid any potential dehydration.

INGREDIENTS
1 can white albacore tuna
4 Tbsp mayonnaise
Dash of Himalayan salt
Dash of pepper
1 cup of greens
1 Tbsp cheddar cheese
1 Tbsp low carb honey mustard dressing (or any low carb dressing of your  choice)
1 whole avocado

DIRECTIONS
1. Mix tuna and mayo in a bowl.
2. Add salt and pepper on mixture and mix.
3. In a separate bowl, prepare your greens.
4. Add cheese on your greens.
5. Add about 2 Tbsp of your tuna mix on the greens.
6. Add dressing and top it off with sliced avocado.
7. Save the rest of the tuna mix in the fridge for later use.

full day of eating keto

Water:  It is really important to keep yourself hydrated.  No matter what lifestyle are following, you must have your water to keep yourself consistently hydrated.  This helps prevent the dreaded keto flu that most people experience when they start their keto diet.

You can see my first-hand experience on keto-flu here: First Week Keto Experience  

Pro Tip: Water and pink Himalayan salt help prevent occurence of dehydration.  You will be urinating a lot more than usual during the first few weeks of the ketogenic diet because you are releasing fluids that were held on by the carbs in your system.  During the depletion of carbs in this lifestyle comes flushing out of excess water.

3. Dinner

I really love to keep it simple.  And like what I’ve said, as long as you love it, eat it!  So bacon, avocados, and eggs are my staples. I have them stocked up in the kitchen and are my usual go-to if I did not have a chance to prepare meals.  They’re so easy and fast to make and very filling! Just make sure to look for bacon that has no sodium nitrites and they should be fine to consume moderately.

I buy around 5 dozens of eggs weekly (and sometimes still fall short) because the whole family eats them every single day!  I am obsessed with eggs as I am with my avocados. It is so versatile and can be used with multiple keto-fied recipes like

Almond pancakes, crepes, baked goodies, omelettes

and the list goes on….

Other dinner staples are salmon, steak, and ground beef which I usually pair with my favorite salad.

full day of eating keto
Turkey ham, eggs topped with hollandaise sauce, and side of salad (waffles underneath were donated to my hubs)

Pro Tip: Humans are creatures of habit.  If you find a food you love in keto, stick up and eat it everyday to stay on track and make things a lot easier.  Switch things up a bit when you get bored or want to be adventurous. There are numerous options out there and eating does not have to be stale and boring.

This should have given you a bigger picture of how keto looks like.  It’s a simple method to follow–eliminate as much carbs as possible (aim for 20-50 grams a day) and you should see and feel the difference in as short as 1 week!

Enjoy the process!

 

 

 

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