I like fat, but not that much…reflection of one week on a Keto diet


We are currently doing a three week nutrition challenge at CrossFit St. Croix and I decided to take the opportunity to try the ketogenic diet. After one week I shared my initial reflection with our group of participants and I  received some good feedback and questions so I wanted share it with you guys as well. First, let me say that I do not feel that the ketogenic diet is for me, but it does not mean it is a “bad” diet. The reasons that I say it is not for me are: 1) I do not have a condition (seizures, cancer, etc.) that keto can impact, 2) I do not need to lose body fat to improve body composition, 3) I do not care to focus on improved performance from ketone energy and 4) I do not enjoy eating a super low-carb/high-fat diet. With this being said, from my (very) limited experience the ketogenic diet is a very effective diet for improving body composition through loss of body fat. And if any of the first three reasons applied to me, you can guarantee that #4 would not stop me from eating a ketogenic diet.
I started my ketogenic diet with a goal of eating 3,000 calories per day (my BMR (Basmal Metabolic Rate) is 2,200 calories) and a macronutrient breakdown of 70% fat (233g), 25% protein (186g) and 5% carbs (38g). In just one week (seven days) of being very close to my daily goals every day I lost 3.3 pounds. I started at 5.7% body fat and based on the numbers it means I am now at 4.1% body fat. So looking at the numbers, I ate 3,000 calories per day and in just seven days I lost 3.3 pounds. That means I lost almost a half a pound every day and I was eating 800 calories above my BMR!  
So when we tell you to eat more, please trust us! I know it is scary, but your body needs energy to function and you get that energy from calories.  
My goal when we started was to gain weight and I thought 3,000 calories would do it, but I was wrong so now I am increasing my goal to 3,200 calories per day. I will check again in one week and make more adjustments if I need to. The beauty of tracking everything you eat and your exercise is that you can measure your progress and adjust as necessary with confidence that it will make improvements!

Comments are closed.