First Day Back on a Ketogenic Diet | Full Day of Eating

First Day Back on a Ketogenic Diet | Full Day of Eating

July 16, 2019 6 By William Morgan


Hi everyone, it’s Esther here. I hope you’re
having a great day! It is my first day
back on the ketogenic diet. If you’ve
been watching my recent videos you know
that I’ve been out of the ketogenic diet.
I just tested my blood ketone levels.
Out of a ketogenic diet yesterday. And I’m
going to be checking them periodically
as i get back into ketosis. S o I’ll be
sharing those results with you. If you
want to find out more about this
experiment. Why i chose to do this, just
click on the card above. It’ll take
you to my series, then you can get caught
up on what i’ve done so far. But i’m
about to share my breakfast and then i’m
going to head to work so i’ll show you
guys what i eat for breakfast. And this
will be a pretty standard meal plan for
at least a whole week i’m going to say.
I’m going to try to be consistent and
eat the same things so I can get a
really controlled study on getting back
into ketosis and how foods will
affect my ketone levels. So hope you
guys enjoy. If this interests you
subscribe to get notifications on my
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up with all of this.
Hey guys it’s my first keto meal of the
day. I have two eggs. I just fried them. I
have three slices of bacon and a half of
a medium avocado. I cooked the eggs in one
tablespoon of butter and then I made
this for my husband. He doesn’t like
avocados so I just did the bacon and
eggs for him. Hi everyone it’s lunch time.
I’m going to be sharing my lunch with
you guys. Also just wanted to mention, I
forgot to mention in my previous video
but all of the food I’m eating right now,
It’s going to be really strict keto. I’m
cutting out dairy, no nuts, no artificial
sweeteners, and no caffeine. I’m sticking
to animal proteins that are fattier in
cuts. I will be eating cruciferous
vegetables, green leafy vegetables. I’m
cutting out nightshades from my vegetables
for now. And, what else? And then as far as fats
I’m going to stick with you know olive
oil, coconut oil, butter, animal fat, those
sorts of things. So just want to let you
guys know that I’m cutting a lot of
things out. I’ll be checking my ketone
levels and then I’ll start adding foods
like dairy and nuts back in and seeing
how those affect my ketone levels and the
differences that I’m seeing.
Okay so here’s my lunch for
the day. I have roasted mackerel. I like
it pretty crispy so i made it as such. I
have that over a bed of spinach seasoned
with salt and pepper. And I have the
other half of my avocado that i ate this
morning. And then this is my salad
dressing. It’s just extra virgin olive
oil. I have it on the side like this
because i measured out three tablespoons
exactly in order to hit my macros for
the day. And then i used this, I used a
brush, dipped it in here to have a glaze
for my mackerel. And then this is the
result of whatever I didn’t use for that.
That I’ll just pour all over on top of
the salad. So the end of day is fast
approaching. It is already dinner time. I
can’t believe it! It’s been a pretty good
first day back on the ketogenic diet. I
will say I’m trying to get my mind back
into the place of being on a very
structured meal plan. It’s been a really
long time since I planned all of my meals
out like this. I used to do it all the
time but I’ve just kind of gotten away
from that. So I’m constantly having to
remind myself like, no you can’t just go
get a cup of coffee. Or you can’t just go
grab some snacks out of the fridge, or a
piece of cheese, or handful of nuts. And
it’s like I got out of that habit of
planning stuff out so. I’m constantly
having to remind myself of those things.
But other than that it’s been good. It,
like, the quitting the coffee is really
hard. I’ve always struggled with that.
I’ve quit before and then I always end
up going back to it because I just love
coffee. I love the taste of it. If I’m
having stress at work or anything it
really ups my mood to have coffee. But
I’m just, you know, I’m committed to
really testing all of this stuff out so I
don’t want to do anything that’s going
to jeopardize my ketone test or
throw anything off. I’m committed I’m not
going to cheat and drink any coffee
right now. I will add it in later just
because i want to, you know, test it with
my ketones and see how it affects that. Same
thing with dairy. I love cheese so that’s
really hard, cutting that out right now.
But i’ll get used to it all. This is my
final meal of the day. I have chicken
thighs cooked in coconut oil, broccoli
cooked in duck fat. It doesn’t look
like much but this is actually a way
more calorie dense meal than it looks.
The reason why is because the chicken
thigh is a fattier piece of the chicken
and I cooked it in a lot of fat, and that
is very calorie dense. So even though,
this almost looks like a dish that I
would commonly have when I was on a
bodybuilder type of diet where i was
high protein. But this is actually way
way way higher in fat than what i would
have had back then. I will say the
chicken. It’s a little bit less than what
i accounted for. I was shooting for 4.5
ounces but I went ahead and cut it up and
separated out all the chicken I had. So
everything for the rest of the week is
4.5 ounces. This is just what was left
over out of that. so it’s about 4 ounces.
But everything else should be pretty on
track for the rest of the week. But i’m
going to eat this and then i will do a
ketone test for you guys. that broccoli with
the duck fat. Oh my God amazing. Real winner.
I am definitely going to be eating that
way more. It just makes the broccoli taste
so much better. I should have been
cooking it this whole time like that. But
anyways I’m going to go do a blood ketone test
now so I’ll show you guys my results on
that. Okay so first test is the urine
test. Not much going on here. Still very
low in ketones. Here is the little chart.
So I am still. Judging by this I just
have trace amounts of ketone levels. It
really looks the same as yesterday
before i started ketosis. So for my blood
glucose I’m at 91 milligrams per
deciliter. Yesterday i was out 107
milligrams per deciliter when i checked
it after a full day of eating yesterday.
And that was when i was out of the
ketogenic diet. Ok and for my ketones I’m
at point two millimolars. Yesterday I was
at point one. So I’m up by one point.
It doubled. Very cool! Ok so those were my
results from today. I’m writing
everything down and tracking it in my
journal and I’ll probably post all of
this on my website noexcusegirl.com.
So if you want to see actual results and
if you need, you know, a piece of paper in
front of you with the logs of each day. I
will be posting that on my website there.
And yeah so basically I’m at 107. Sorry,
I’m at 91 milligrams per deciliter today.
For my blood glucose levels, I was at 107
yesterday. So from cutting out
carbs today my blood glucose levels are
down. And I was out 0.1 millimolars in my
blood ketone level results yesterday.
Today I’m at 0.2 millimolar. So they’ve
already doubled. I need to be at point
five to 3.0 millimolars in
order to be in a ketotic state. So I’ll
continue to check my ketone levels and show
you guys how they’re changing. But that’s
all I have for today. So if you enjoyed
this video please give me a thumbs up.
And if you want to continue to see
this project of me testing my ketone
levels and testing different foods on
the ketogenic diet and how they affect
my glucose and ketone levels definitely
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video. Thank you guys so much for
watching. I will see you next time. Bye
everyone!