Keith’s Keto Blog – Week 3 – Diamond Hill CrossFit
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Keith’s Keto Blog – Week 3


Keith’s Keto Blog – Week 3

3 weeks down and only about 1/2 lb lost last week. Not sure if I am getting fully into Ketosis. My test strips say light to medium amounts of Ketones. In my workouts I feel a little sluggish still and I feel I am more prone to strains. Strained my calf already doing DU’s and running 2 weeks ago and my back on Nancy (on the run). I wasn’t on pace to PR from last year so I am gonna say I think my workouts have been suffering some. I might be going in and out of Ketosis because some WODs feel OK and my long rows feel alright. It also could have to do with my water intake. When you are dehydrated you are more likely to get muscle strains and in the mornings I would say I am dehydrated because I drink my BPC 1st thing and not much water before a 9am workout.

Onto the food. Keto Truffles were good. Lily’s Dark Chocolate Chips are a good sub for regular chips. Here is the recipe. They use Erythritol as a sweetener. Erythritol is a sugar alcohol that has been approved for use as a food additive in the United States and throughout much of the world. It was discovered in 1848 by Scottish chemist John Stenhouse. It occurs naturally in some fruit and fermented foods. At the industrial level, it is produced from glucose by fermentation with a yeast, Moniliella pollinisErythritol is 60–70% as sweet as sucrose (table sugar) yet it is almost noncaloric, does not affect blood sugar, does not cause tooth decay, and is partially absorbed by the body, excreted in urine and feces. Under U.S. Food and Drug Administration (FDA) labeling requirements, it has a caloric value of 0.2 kilocalories per gram (95% less than sugar and other carbohydrates).

I also made Keto Caramel that tastes just like regular Caramel. In it I used Sukrin Gold Brown Sugar substitute. It also contains Erythritol and Stevia. The caramel was that, butter, heavy cream and vanilla. Here is the recipe.  I add a tablespoon into my bullet proof coffee.

Had a pretty good week eating wise, until Sunday. We went strawberry picking on Saturday at Four Town Farm in Seekonk and we picked 3 or 4 lbs of fresh strawberries. Beth had her family over Sunday and made Strawberry Shortcake. I didn’t have any shortcake, just strawberries and whipped cream. Fresh whipped cream with only vanilla but I had a more strawberries than I probably should have and went over on my carbs the day. As I have said to many of you guys, if you are cheating with strawberries(any fruit) then you are doing OK. Staying away from cookies, cake, brownies, etc is more important. We are trying to create new habits.

I did find a great snack idea at Dave’s. Fiorucci Paninos. They come rolled up with 8 rolls in a package (4 is one serving) and have 3 options I saw for meats all with Mozzarella cheese (Salami, Pepperoni and Proscuitto) The Prosciutto has 4g carb, 38g fat and 36g protein per package, the other 2 have 4g carbs, 50g fat and 34g protein per package. They are a great easy snack if you are gonna be out for the day and can take a cooler along with you.

I will test it out at my softball tourney this weekend in Syracuse. This will also be a good test for my on the road eating, my energy levels and will power. We will see. 3 weeks into an 8 week journey. Maybe I can get into Onederland again, it has been about 5 years.

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