Ketosis Week 3 – Recipe Edition
I have settled in to an eating pattern and have not exceeded my carb limit (but plan to next week in order to experience breaking out of ketosis) and so I am going to stop posting the chart of my intake because it is somewhat irrelevant at this point. I also don’t find the energy level chart to be of that much value due to its subjective nature. I’m going to change the format of the weight chart to give more context and include data from the entire period.
As you can see there is an overall trend down but it is bumpy and not that drastic. The bumpiness is to be expected as I am weighing on a daily basis and the body fluctuates weight quite a bit throughout the day. Starting was 187.4 and finishing at the three week mark was 181.9 for net change of 5.5 lbs in three weeks. As stated before, I’m also restricting my caloric intake by roughly 950 kcals/day so even without ketosis I should be losing roughly 1.5-2 lbs per week based on the conventional wisdom. That actually means I’ve lost about the same amount of weight as I would have otherwise.
The difference is that I find the caloric restriction very easy to adhere to. The high amount of fat in a ketogenic diet makes it very easy to stay within a certain limit because fat slows digestion and makes one feel satisfied for much longer than carbohydrate.
Recipe – Breakfast Coffee
I’ve actually been just calling this “fat coffee” because it has a crazy amount of fat in it. Before I tell you about it, I’d like to address something a few people have mentioned: Bulletproof coffee.
What Bulletproof coffee is
Coffee with fat in it and a lot of marketing.
What Bulletproof coffee is not
Magic. Metabolism “boosting”. Brain function “boosting”. Anything other than coffee with fat in it.
Now, onto the recipe:
- Some* butter. I use organic, grass fed but you do what you like.
- Some coconut oil
- 1 chicken egg
- 2 tbsp heavy whipping cream
- ~2.5 cups coffee
You can customize with some cardamom or cinnamon or vanilla if you like.
Put all ingredients in a blender and give it between 30-60 seconds on high.
I like to freeze my coconut oil into cubes because it makes it much easier to use and cools the drink down enough to be able to drink it more quickly. If you let this concoction sit for too long, the fat will separate and it will need stirring again.
A note about coconut oil – Coconut oil has a high concentration of medium chain triglycerides (MCT) and this can cause stomach issues (read: diarrhea) for some people. If you find that this recipe upsets you, reduce or leave out the coconut oil and it should solve that issue for you.
This drink can sustain me until early afternoon. With good reason, here’s the nutrient breakdown (these values vary depending on amount of fats used, obviously):
*Some in this context means 15-30 grams.
Photo credit: Vagabond Dreams