Keto Diet Notes: The First 30 Days

If you've read some of my material already you know I'm a huge believer in getting the basics right at first then, building on that success with the icing on the cake!

Well not literal cake in this instance...

I took some time to write out the exact meal plan I ate for the first 30 days of starting my Keto diet. I substituted between chicken sausage, bacon and turkey sausage in the morning and that's pretty much it for variety. I intentionally did it this way because I wanted to get the fundamentals of dieting handled first, then move into things like counting my calories, macros and working out.

The fundamentals I'm talking about are:

• Controlling my urge to eat carbs and sugars
• Doing the same routine for 30 days
• Finding the right stores to shop in that have the food I'm looking for
• Letting my body adjust to a new way of eating before I go hardcore
• Starting a small exercise program 6 days a week

This is how I set myself up for success.

My Daily Food Intake:

Morning:

-Water when I wake up

-Triple Berry & Avocado smoothie made with my Magic Bullet. Mmm you get used to it and it becomes Sooo Tasty! *In my smoothie I also add Flaxseed and omit the Maple Syrup.

-First Coffee Of The Day (Some cream and one teaspoon of sugar}

-3 eggs, 3 Turkey Sausages and ? an Avocado as a late breakfast

-In the morning I do a stretching routine to get the blood flowing before I eat breakfast.

Lunch:

-1 Cheese, Chicken & Spinach Sandwich with Mayonnaise & Mustard on the lowest carb bread I can find (Check out my FREE Fast Keto Diet Meals PDF at the link below for the best breads to buy)

-Every second day I go for a long 2 to 3 hour walk around the city before supper. I also walk to go shopping, the bank or to appointments. 

-I have my second coffee of the day when I am on my walks.

Late Supper:

-225g of Turkey Meat, 60g of Flour Noodles, 1 package of seasoning of some type, 2 cups of Broccoli and 2 cups of Cauliflower, some garlic powder/salt/pepper to taste. I put this into a big pan and cook it up like a 1 dish meal. It fills me up for pretty much the rest of the night. (This is a recipe I made up for myself and it works good for my body type)

Snack Before Bed: Around midnight I have 1 juicy red Apple (The apple is technically a no no on a Keto Diet though I’m pretty strict with myself so I let it go)

NOTE: I work at home on the computer till sometimes 2 or 3am so I get up a little later in the morning. I have a few deep work periods throughout the day where I get alot done.

This doesn’t look like a lot of food though it is enough for me. I’m taking in about 70g of carbs per day while the recommended amount for a Keto diet is 50g.

I’m still transitioning over from my excessive carb/sugar diet so this carb intake works good for me as I am really active as well. Once my body adjusts and I have created the positive diet habits further I will start getting stricter with myself if I feel I need it.

Currently I feel way better than I did when I was eating too much sugar/carbs. My muscles are already becoming defined. That's in just 2 weeks. Keep in mind I did not have a lot of body fat to begin with as I have been super on the go physically up until about 4 years ago and I am 53 years of age now.

Hope this helps you on your journey!

Go to https://ketodietsys.com and enter your email address to get some free PDF's filled with helpful tips to get you past the first 30 days of your Keto Diet!

Have a fabulous day!

Colin Shaffer "The Keto Solutions Guy"

PS: Write to me at [email protected] with any success stories or questions you may have about the Keto Diet I am on.