Wednesday, May 1, 2013


Today's fasting blood ketone reading 1.4

I began today with an omelet

Fat Fast Omelet

50 gm bacon
2 eggs
50 ml whipping cream
25 gm cheddar cheese
5 gm butter

Cook bacon and put to oneside.
Lightly whisk eggs and cream
Melt butter in omelet pan and pour in egg mixture
sprinkle grated cheese over eggs and cook to your satisfaction.

Nutrition:- 352 cal; 2.2 gm carb; 16.4 gm protein; 31 gm fat

Lunch :- FF Smoothie

Nutrition:- 416.3 cal; 13.2 carb; 28.6 protein; 27.7 gm fat

I was running out of carbs for veggies to go with dinner so I diced 40 gm cucumber and marinated it with 2 teaspoons olive oil, 1 teaspoon cider vinegar. pepper and  salt. I heated a hamburger pattie in a pan with a little butter.

Nutrition for dinner:- 195 cal; 1.5 gm carb; 24 gm protein; 10.5 gm fat

I had enough calories left to snack on 4 almonds and two fat bomb

Nutrition for snacks:- 245 cal; 3 gm carb; 2 gm protein; 26 gm fat

Day's end:- 1149 cal; 6.4% carb; 20.6% protein; 73% fat

25 minutes on the cross-trainer

Today my fasting ketones reached 1.5 Very pleased about that.

Coconut coffee

Nutrition:-  463 cal; 6 gm carbs; 3.9 gm protein; 47.5 gm fat

Lunch:- FF Smoothie

Nutrition:-  416 cal; 13 gm carbs; 28.5 gm protein; 27.5 gm fat

Dinner was an easy egg dish.

Fat Fast Eggs on Creamed Silverbeet (Swiss Chard)

50 gm silverbeet, cooked in minimum water and drained.
10 gm butter
2 eggs
50 ml cream

Heat pan and melt butter.
Add cream and silverbeet to pan
Break eggs into pan and season until eggs poached to suit you.

Nutrition:-  236 cal; 3 gm carb; 16 gm protein; 27 gm fat

8 Almonds to snack on brought my totals close to what I'm aiming for.

Day's end. Nutrition:- 1130 cal; 7.1% carb; 20.1% protein; 72.8% fat

I am doing quite well getting into a routine of a few minutes a day on the cross-trainer

25 minutes worling on the cross-trainer

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