Welcome back to my Week 3 recap of my keto diet journey! If you haven’t yet, first read why i’m doing the keto diet and how week 1 and week 2 went. They’ll give you a good background on what this diet is, why it can be healing for gut health in particular, and what I’m doing day-by-day to follow it.
So, I dug into the Week 3 meal plan in the 30-day recipe guide I’m following and realized I couldn’t eat any of the meals on there! Not because they weren’t good or healthy, but because I was running up against an issue with my food sensitivities, which are numerous. I am sensitive to nightshade and FODMAP foods in particular, and this week they all seemed to show up in the recipes! This is the only bummer about following a pre-created meal plan when you have specific food requirements, so I had to get a little crafty.
Many of my clients come up against this problem as well when trying to implement a particular diet plan while working with food sensitivities, so I hope you all can learn a few tips from me in the day-by-day reply below on what I did to compensate.
I instead went back to some recipes from the prior two weeks and pulled out the ones I liked the most. I also looked up a few InstaPot keto recipes as I just got an InstaPot for Christmas, so we found a good mix of meals. Eating under so many restrictions requires you to put in a little extra work upfront to find a plan that works for you. And only you can fully determined that, although practitioners like myself are certainly here to guide you through it.
With our revised meal plan and shopping list in hand, my husband and I headed to the grocery store and began Week 3.
Today my energy was high, digestion felt fantastic, and I was excited to embark on week 3!
What I ate: Started the day off with my favorite new hormone-boosting “Bulletproof Coffee” variation (recipe is in my Week 2 recap) and then went on to have a lemon ginger tea for energy and digestive health benefits. For lunch, we had leftover soup we made in Week 2 and for dinner we heated up InstaPot Butter Chicken, which we had on the last night of Week 2’s meal (last night).
We’re bulk prepping meals like this over the weekend so that during the week, it’s incredibly easy to have a prepared lunch and easy dinner. This is a key component of sustainable clean eating.
I felt particularly hungry and insatiable all day today for some reason. I realized I didn’t have nearly as much fluid intake as normal, so that could have been it. Because of that, I think I over-ate or simply had more fat than my body was ready to handle and I didn’t feel so great most of the day. This is all a learning process, so onwards I go from here!
What I ate: My hormone-boosting variation of the “Bulletproof Coffee” for breakfast, butternut squash soup for lunch, keto fudge as a mid-day snack (recipe in this meal guide I’m following), eggs, nitrite-free bacon and avocado fries for dinner and handfuls of nuts and seeds throughout the day.
Because I felt so crappy yesterday, I decided to do my first day of intermittent fasting, which is a big thing in keto. I mostly just didn’t want food after yesterday, and woke up a bit nauseous still from all the (healthy) fat I consumed. I ended up doing almost a 20-hour fast!!
Of note, fasting is not for everyone, and can have negative effects if your body is already lacking nutrients, so talk to a healthcare professional like myself before doing this.
What I ate: Liquid! I started the day with a decaf “Bulletproof Coffee”, followed by several glasses of lemon water and then a rose tea. I fasted from dinner time last night (which was later than normal – 8:30pm) until 4pm today.
I felt a bit more hungry today (may be because I switched phases in my menstrual cycle) so I had an extra protein and fat meal/snack in the morning, otherwise energy was up all day as usual!
What I ate: Hormone-boosting “Bulletproof coffee” to start the day followed by a fat-fueled smoothie with keto collagen powder, avocado, MCT brain octane oil and a bit of frozen blueberries. For lunch I spiralized zucchini, cooked chicken in olive oil, cut it all up and wrapped it in these delicious coconut wraps. For dinner, we made keto meatballs with a side of veggies sauteed in duck fat.
I didn’t sleep so great last night, but I don’t think it had anything to do with keto and moreso because we’re in the midst of winter right now and it’s been dark and rainy for days, which has completely offset my circadian rhythm. I’m starting to do light therapy in the morning to reset it so I can feel awake first thing in the AM like I’m supposed to, and tired right at bedtime.
What I ate: I loved what I ate yesterday so I had the exact same meals as day 18 minus the fat-fueled mid-morning smoothie as I felt more satiated from the “Bulletproof coffee” today.
I must say it’s been so liberating not needing caffeine at all! I’ve been trying to cut it out for over a year now, but I really think it’s been the mix of maca and MCT brain octane oil every morning that has given me the natural energy I need. If I ever need an extra boost of energy during the afternoon, I just diffuse some peppermint oil and am good to go. To me, this has been one of the biggest benefits of keto, but for most it’s weight loss or generally being able to eat differently or more clean.
What I ate: Hormone-boosting “Bulletproof coffee” followed by a mix of nuts as a mid-morning snack. For brunch, I met up with a friend but found an easy keto-friendly meal — pulled pork and scrambled eggs with avocado mix. Then, for dinner, my husband and I went out for date night and ordered a steak with a side of veggies cooked in olive oil. I’m loving how easy it is to find keto meals out at restaurants!
This week was definitely a lot easier for us. In the last two weeks, we’ve learned what a balanced keto meal looks like so it’s been easier to find one out at restaurants, which is why I was more comfortable meeting friends at some or going out with my husband on the weekend. We were feeling pretty cooped up in the house by the end of week two as we weren’t sure how to eat keto out at a restaurant, but the tips in this guide were so useful. In short, choose the fattiest piece of meat if you’re doing protein, and ask for extra olive oil and avocado or other fats with your meal.
What I ate: Hormone-boosting “Bulletproof coffee” for breakfast, leftovers from dinner last night for lunch, and a one pan jambalaya (sausage, sauteed veggies and seasonings) from the 30-day program I’m doing.
Stay tuned for my recap post coming out next week on how the last week of our keto diet experiment went, what we thought of it overall, and what we plan to do next!
Kristin Thomas is a health coach and Functional Diagnostic Nutrition Practitioner specialized in helping women with hormone, digestion, and autoimmune health concerns. Having gone through these health challenges herself, she now helps clients find their own path to complete wellness through practical and natural diet and lifestyle changes.
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