As I mentioned in my week 2 post, I thought I had experienced ketosis (if I was, it was minimal), but after week 3 I better understood what it felt like. During week 3 I started to feel fatigued, and if I allowed myself to go too long without eating, I started to feel sick. I also got the lovely ketosis breath. To be honest, I was pretty excited. Sure I brush my teeth 5-6 times a day now, but I am happy to finally be "in the zone."
While I had no trouble keeping my carb intake under 20 grams every single day since starting, my big struggle was fat. I couldn't seem to figure out how to get enough fat into my diet. As you will see, I finally got the hang of it around the middle of the week. For the first time, I was finally meeting my daily fat requirements, and that felt great. I knew if I didn't get enough fat I would lose my muscles first, so I did not want to go down that road. Oh, and I also noticed that when I met my fat goals, I didn't get lightheaded anymore (so that's a plus).
Keto Diet Week 3:
Getting enough fat each day takes some creativity, but once you start getting the hang of the keto diet methods you'll be all set. If you need some help with fats, be sure to check out my favorite High Fat Recipes for ideas!
After going through week 3, my biggest takeaway is to eat on a schedule. I allowed myself to go too long without eating most days, and I think that's why I felt so tired. On Sunday, I made sure to eat as soon as I was hungry, and I felt much better. I plan to start week four with a new eating plan. My first meal is at 8 am, at 12 pm I have lunch, a snack at 4 pm, and I again around 6:30 pm. Once my body gets on a schedule I will have more energy. I will let you know how that works for me.
Keto Diet Week 3: Menu
My week starts on Monday so I also weigh in every Monday. One Monday I started my week at 113 Get My Fitness Pal here.
Carbs: 7g / Fat: 83g / Protein: 36g
Carbs: 15g / Fat: 45g / Protein: 37g
Carbs: 15g / Fat: 75g / Protein: 37g
Carbs: 8g / Fat: 93g / Protein: 49g
Carbs: 12g / Fat: 98g / Protein: 48g
Carbs:14g / Fat: 96g / Protein: 28g
Carbs: 14g / Fat: 92g / Protein: 54g
As you can see, around Thursday of week 3 it was like a light bulb went off, and I finally started getting it right!
Keto Diet Week 3: Results
So let's sum this week up with stats!
Starting Weight: 113 -- Ending Weight: 110.4 -- Weight Lost: 2.6
Starting Body Fat: 18% -- Ending Body Fat: 18% -- Body Fat Lost: 0
Measurements: (For time's sake I will only share losses, anything that stayed the same will be shared when it changes)
Body Part / Starting /Ending / Loss
Waist: 25 / 24 1/4 / 3/4 inches
Hips: 33.5 / 32.5 / 1 inch
Arms: 9.5 / 9 1/4 / 1/4 inch
Thigh: 19 / 18.5 / 1/2 inch
Losses I didn't have last week:
Calves: 14 / 13.5 / 1/2 inch
Knees: 14 / 13.5 / 1/2 inch
Butt: 34.5 / 34 / 1/2 inch
Chest: 35 / 34 / 1 inch
Summary: After 3 weeks of changing my diet I lost 2.6 lbs and 4 inches!
Running Total Lost To Date:
Weight: 10.6 lbs lost
Body Fat: 2% lost
Inches: 7 Inches lost
* Remember, I plan to add exercise in starting in week 5. I wanted to wait one month to see what just the diet alone could do. My goals will also change once I add exercise in, so watch for that.
You can read my weekly updates learn more about the changes I've made and the results I've experienced.
Start Here: Deciding To Live The Ketogenic Lifestyle (Starting Weight 121)
Check It Out: Keto Diet Week 1 4.8lbs Lost (mostly water weight) - End Weight 116.2
Then Read: Keto Diet Week 2 3.2 lbs Lost (Fat) - End Weight 113 & 3 inches down
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