Keto Week 12: I Ate 200g of Fat for 7 Days | Strict Keto Diet
only way less protein and way more
Energy, energy, energy.
continue this for another week or two.
Hello and welcome to my channel.
If you’re curious on why I ate 200 grams of
fat per day and what my results were
then stay tuned.
My name is Sara
otherwise known as Sarasayshi
and I follow a ketogenic diet. I’m just over
month 3 of being on keto.
I post weekly updates, grocery hauls, recipes, blood
sugar tests of keto friendly foods.
So if you’re not subscribed, please subscribe
down below that way you won’t miss out
on any of my future updates. So let’s get
I wrote down some notes here so I could
try to keep this video straight to the point.
And not go off-topic. First of all
let me explain what this 200 grams of
fat challenge was for. So last Sunday was
my week 12 or 3 months of being keto
and when I did my weigh-in the scale had
actually gone up. And in fact for the
last four weeks the scale has been going
pretty much up and down.
Basically, equaling out to showing no weight loss
in four weeks.
Um, and then this week it’s
2.4 pounds heavier than my weigh-in last Sunday.
because basically for the whole month it
looks like I only lost 0.2 pounds
so I was very frustrated because I had
done an egg fast and I had lost a little
bit over two pounds doing the egg fast
this month. I’ve been still at a calorie
deficit and I really just hope to see a
solid 190 pounds on the scale.
And unfortunately at the day of my weigh-in
I think I was 193.
There really wasn’t any weight change in 4 weeks.
so I wanted to do a change. I wasn’t quite
ready to drop my calories because I was
already having 1,443 calories a day and I
didn’t feel like I wanted to drop lower
into the 1200 calorie range especially
for being 3 months in a calorie deficit
I just felt like I didn’t want go even lower.
I follow Stephanie keto person on
YouTube and if you’re not familiar with
her you should check her out
so Stephanie person is a 51 year old
woman who’s been following a ketogenic
diet for 10 years. She has rock-solid ABS
year-round, she is very fit, her face is
beautiful and young looking. She’s got
healthy skin, healthy hair, she looks
amazing. So what person wouldn’t want to
look like that? Even now you know I’m 43
years old and Stephanie has me topped. I
looks like she’s like in her early 30s.
It”s amazing.So I decided you know what?
Why don’t I listen to some Stephanie
so I started watching, binge watching a lot of her videos
wrote down her guidelines um so just a
disclaimer that the guidelines that I
have written down and that I followed I
don’t know if that’s a hundred percent
of what you would find by purchasing her
programs she does offer some ketogenic
programs available on her website as
well as she has like a monthly keto
group on Facebook that, you know, there’s
information there. I got the information
from her videos but if you want to know
the exact guidelines that I followed
please click down below there’ll be a
link to my website in which I have
whole 200 grams of fat for 6 days.
So I documented every single day and on
day 1 is where I wrote down the
guidelines so there will be a
post below for those guidelines if
you’re curious basically the gist is
you’re supposed to not count calories
and you eat 200 grams of fat 60 grams of
protein and 15 grams of total carbs not
net carbs. So, I decided to implement this
plan right away. I started it last Sunday
after you know watching probably like
15-20 of her videos. Or skimming through
her live videos.
So I wrote down her guidelines
there’s a lot of them
it’s basically a very strict ketogenic
diet. Almost to the point where it it
could be the therapeutic ketogenic diet.
And what I mean by therapeutic is for
the people that have autoimmune diseases
also for people that have cancer are
fighting Alzheimer’s you know not as the
prevention but already with a condition
in which they need a very low
carbohydrate diet and very low protein
diet. The number one thing you have to
cut out is dairy. I know that she does
feel that dairy is okay but for I think
for the initial
three months she says no dairy. That was
the hardest thing because always on keto
I’ve always had dairy I’ve always felt
like I haven’t had a problem with dairy
except for butter she does say that
butter is okay because butter doesn’t
have the caseins that cheese does and
milks do. I bought and went through a
lot of butter.
I was still eating about
four meals a day. Every morning I wasn’t
really having an actual breakfast. I was
I started off my first day with coffee
which she actually does not want you to
have caffeine during this induction
Day one I was not ready to give up my coffee yet.
So I had coffee I think
day two is when I started to weed out
the coffee and had to come up with
substituting coffee for herbal teas.
This morning I’m, I’m really trying to kick
the coffee habit. Not for good but just
during this redoing keto, doing an
induction phase. So I got this thing from
Tevana a long time ago. This tea is
also very old. I’ve really had this thing
like five years I’m sure but I’m still
gonna drink it.
oh my god.
Um, because the main thing is you
want to get a lot of fat into every meal
so I still had to have some kind of tea
in the morning so I could get in a
couple tablespoons of butter or coconut
oil, MCT oil, something. I had to get the
fats in. So every morning I was just
having a tea some kind of tea which is
okay because that’s kind of what I do
now I don’t typically have breakfast.
The fat teas I made were a couple of days I
did use my MCT oil powder plus collagen
and I would add cacao butter to it I
would add butter, regular butter to it.
Some days when I didn’t use the collagen
MCT oil powder, I would just use straight
MCT oil plus butter or plus the cacao
butter and mix it with the herbal tea
that I had. AndI had loose-leaf herbal tea because she’s anti-tea bags.
For lunches, most
lunches were very similar to what I take
to lunch on a normal ketogenic diet only
way less protein and way more mayonnaise.
Okay so here is the lunch. So in here
this is one ounce of Chipotle pork rinds.
In here, that is three ounces of the
blackened chicken with a tablespoon of butter.
One little guacamole packet,
this is two tablespoons of chipotle mayo in here.
The other caveat for the two
hundred grams of fat a day is that she
recommends that of those 200 grams of
fat, that you’re having, a hundred grams
of fat is coming from plant-based fat
such as coconut oil, avocado oil, any kind
of nut oil olive, oil and then the other
hundred grams is coming from animal fats.
So you could have your butter, you could
have ghee, you could have bacon fat, the
fat that’s found in meats. A lot of my
lunches consisted of tuna and ordinarily
I would just maybe put two tablespoons
of my avocado Mayo mixed inside with my
tuna but for this because I had to get
those 200 grams of fat, in most lunches
would have like three tablespoons of
avocado Mayo mixed in with the tuna.
Almost every day I also had a serving of
pork rinds.I would have a serving of
like a mini guacamole cup. So it was very
similar to what I eat normally on a
ketogenic diet but it just felt like a
lot less meat.
One day I brought leftover
sugar-free hot dogs that I had because
there’s zero carbs in those hot beef hot
dogs. So,I brought those again with just
mayonnaise couple of tablespoons of
mayonnaise to dip it in.
Dinner’s were so boring and so basic they were usually
four fried eggs and I would fry it in a
tablespoon of butter
I would top them with a tablespoon of
I would have if I didn’t have my
guacamole Cup at lunchtime I would have
it and if didn’t at dinner time with my
eggs. My evening snack was always a
golden fat tea that I created. The recipe
for this will be on my blog down below
if you’re interested in that and that
was a necessity. That tea and fat bombs
were a necessity for me to get my fat
grams in because if I didn’t have that
tea and I didn’t have those fat bombs I
was like short by like 50 grams of fat a
day from that 200 gram target and the
fat bombs oh my gosh they’re amazing.
I’m really proud of the recipe and the
recipe for that will be down below too
if you’re interested. Because that’s
great for a keto diet not necessarily
for someone who’s trying to hit 200
grams but if you are try to up your fat
definitely try these fat bombs because
they’re great! I looked forward to that.
In fact, that was my favorite meal of the day. It wasn’t lunch, it wasn’t dinner, it was
having that golden fat tea along with my
fat bombs. oh I just felt like that was a
nice way to end out the evening. I was
full, satisfied and ready for bed.
So one of the reasons why Stephanie Person recommends following these guidelines of
200 grams of fat 60 grams of protein and
15 grams of total carbs is to reach
optimal ketosis. So a normal ketosis
range that a lot of us in the keto
community have been taught is that once
you’re 0.5 millimoles of ketones you’re
good. You know? Anything over that is just
butter just you know it’s it’s the
cherry on top.
Well Stephanie Person believes that
you’re not truly in ketosis unless
you’re at a minimum of 1.8 millimoles of
ketones. She wants you from 1.8 up to 3
millimoles of ketones and unless you’re
in that little sweet spot she doesn’t
consider you to be Ketotic so that is the
reason why she has these guidelines is
to become ketotic. The other guideline
that she’s looking for is that your
blood glucose levels should be reading
between 60 to 80 milligrams
deciliters. So day six of eating her way
I finally hit her target of what she
wanted between sixty to eighty blood
glucose this is seventy six and then my
ketones 3.2. So I have never
in my life achieved that high of ketones
ever so I was like “wow this is amazing.
Three point two”! Yeah so this is day
seven and my blood glucose was eighty
one so still not in that eighty cut off.
And my ketones had dropped to one point
seven. Still in high ketosis though
Wednesday was interesting. So Wednesday
would have been day four of following
this and that was my workout day. so my
workout didn’t suffer. I felt like I had
a lot of energy to get through my
workout. I didn’t really have a lot of
hunger but the fatigue hit me. Like about
two o’clock in the afternoon at work, Oh I
was dragging just to get through my
workday I still have two more hours to
go and I was just so exhausted I never
felt like that like I just wanted more
than anything to be home and asleep so I
even got nervous on my drive home I was
I was gonna fall asleep at the wheel.
As soon as I got home changed out
my work clothes crashed on the couch and
napped for an hour and a half. when I
woke up from my nap I kind of felt a
little headachy. that particular day I
did have a zip is in the morning for my
workout and I didn’t finish it all.
I had like maybe a third of my bottle
left of it so I put it in the fridge so
when I got home from work I drank the
rest of that. It didn’t turn into a
really bad headache but I just felt like
my head was a key I didn’t get any
muscle cramps so that was one thing that
was really good about this
So in seven days of following Stephanie
Keto Person’s guidelines, I lost 1.4
pounds and I actually am
surprised by that because I was having
anywhere from 2100 to a little bit over
2,200 calories a day and of course you
know that’s 80 to 85% of that is fat. one
would have been really scared if you
would do the math I should have gained
weight. so I’m eating at a surplus of 660
calories a day so look at that math
that’s three thousand nine hundred and
sixty calories so according to the
calories in versus calories out rule
just this alone, this should equal one
pound gained I think it’s three thousand
six hundred calories is what you need to
gain a pound so yeah
by doing this math I should have gained
a pound but I lost one point four pounds
on this diet.
I was miserable.
Absolutely miserable. And I’m trying to
edit this to make it so that I don’t
bore, bore you guys with all this
information because I did have daily
vlogs only phone usually ranting in the
car about how miserable I was on this
diet.I know I’m in deep ketosis, there’s
no doubt about it. But why do I feel
and why have I not lost like any weight?
Where are the benefits of this
of these ketones? why is it so important
for people to take ketone supplements to
boost up their ketones? Because honestly
I don’t feel any different
when I was measuring 0.5 ketones or 0.8
ketones, than today at 3.2.
was it the
fact that I took away coffee? could be?
Was it the fact that my protein had
dropped significantly? you’re looking at
I decreased my protein by probably 40-50
grams. Even some people that weigh less
than me there they would be required to
have more protein on a ketogenic diet
than I was eating on this. I was
I would sit down and look at my pathetic
little dinner and be like,
“I just want some more meat”.
I don’t care about this
fat. I just want more meat and I couldn’t
have it. Immediately eating those meals,
whatever they were, if it was lunch or if
it was dinner; I was hungry. I felt like I
was starving it didn’t matter that there
was three to four tablespoons of fat
represented in that meal,
I wasn’t satisfied.
I was hungry. Now, I wasn’t craving junk food.
I wasn’t craving carbs at all. I
wanted more meat and let me just touch
on the coffee subject why Stephanie
Person doesn’t like coffee. She’s telling
you not to have it during the first
three months of keto, your induction
phase is because caffeine is known to
cause a cortisol increase. But I did
further research, this morning. Looked at
some more articles and stuff; of course
Dave Asprey is hard core for drinking
his bulletproof coffee and of course
it’s kind of gonna be biased to support,
you know, his coffee. when I looked at his
article he didn’t really touch too
heavily on the cortisol responses but he
did acknowledge that in some people
caffeine can induce a cortisol response
an increase in cortisol but he also
backs it up with further research articles
that point it to the fact that if your
body is not adapted to drinking coffee, if
you’re drinking it regularly your body
has adapted to the caffeine response and
you won’t have a cortisol spike
necessarily. I also found further
research and I will post a comment for
this article down below. It was by Forbes
magazine actually there was an article
on there in which they stated that
cortisol seems to be most active and
there’s a rise in cortisol between the
hours of 8 o’clock and 9 o’clock in the
morning. So they’re actually saying in
that article if you drink coffee after,
don’t have coffee as like a morning cup
of coffee to wake you up, but if you have
it later in the day then you’re least
likely to have cortisol rise due to the
okay so we have coffee. the other thing
was dairy, cutting out dairy. um I don’t
know if that was just…you know you’re
already giving up carbs and to take away
the one other thing that I really enjoy.
I’m a cheese foodie. I will buy gourmet
cheeses. I just really enjoy cheese. I
love having heavy whipping cream in my
So taking cheese away, that also made it
really hard. And then just a low low
protein that was the biggest downfall of
this diet was I felt deprived from what
I have read I’ve done further research
today. The reason why I decided to stop
this because I was debating whether or
not I was gonna continue this for
another week or two. number one you don’t
need optimum ketones. You don’t need 1.7,
millimolars of ketones to be in ketosis.
That even hitting the low end, the
low spectrum of ketones is enough to be
in ketosis, is enough to utilize ketones
for fuel. So it’s not necessary to hit
those targets. I don’t want to stress
myself out eating this way to hit those
levels. There’s no superiority for
hitting those high ketones so it’s
really true when you watch these videos
or read these articles on “stop chasing
ketones” it’s true, you don’t really need
to be chasing those high levels. As long
as you’re in ketosis and weight loss, fat
loss can happen whether in whether
you’re in ketosis or not but obviously
following a ketogenic diet that is the
goal is to be in ketosis.
I felt no energy.
I did not get the “energy, energy, energy”.
It never came.
I would say that my
energy kind of felt normal, the same as
that as it does following a regular
ketogenic diet with an exception to the
day that I was really really exhausted.
Just eating this way actually is putting
more stress on my body because I’m
miserable. I am absolutely miserable.
eating this way
and that’s why I decided to quit it.
Basically, overall I feel like this whole
week of doing the 200 grams of fat and
60 grams of protein was a diet break and
it’s very important when you follow any
diet, Most diet plans when you’ve had
a strict calorie deficit for six to
eight weeks, it is recommended that you
just take either three days off or a
week off. Not off, but you bump up your
calories and keto gains actually
recommends bumping up your calories and
bumping up the fat intake.
So basically that’s what I view this week as.
So, losing 1.4 pounds in one week of doing this; not bad.
If you read the article I’m
going to post below it’s definitely like
the best article I’ve read on it that
kind of squashes that thinking that if
you eat too much protein that you’re
going to produce glucose and it’s going
to stall your weight loss, so I highly
recommend reading that article. If you want.
Thank you so much for watching this
video please like it it really helps me
out so that other people can find this
channel and support me and we’ll see you
in the next one.