Home Dieting LCHF Examples: 4 Day Keto Food Diary

LCHF Examples: 4 Day Keto Food Diary

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If you’re collaborating within the year-end Winter Low Carb Challenge right here is this week’s weigh-in thread within the group. You can weigh in there, or depart a remark right here on this submit together with your complete variety of kilos misplaced since we began on October 29th.

I sit up for listening to your outcomes to date! 🙂

For the final 4 days I’ve executed ZERO cooking, outdoors of my traditional tacky eggs.

While this will appear to be an odd “food diary” or instance to you, there’s a function behind it. 😉

The first purpose I haven’t accomplished any cooking this week is as a result of I’ve been nonstop-whirlwind-busy!

But even with out cooking in any respect, aside from whipping up eggs actual fast, I’ve managed to stay to tremendous easy keto-approved meals and meals for 4 straight days.

That’s as a result of I’m doing a “clean testing series” on quite a lot of “keto foods” or meals that individuals are not sure are TRULY keto-friendly or not.

In order to try this I needed to get my physique again in ketosis and my blood ketone and glucose ranges stabilized after the tough Domino’s wings threw me out of ketosis. 😛

I like for my ketone levels to be SOLID for a minimum of 72 hours earlier than one other check, after which I eat tremendous clear (already ketone-tested meals ONLY) for an additional 72 hours after testing a food – so we get “clean” (untainted) outcomes.

I’ve an entire record of meals I can’t wait to check! From a Bunless Bic Mac to a few products in the November Keto Krate that individuals are questioning.

Stay tuned for the outcomes! 😉

In the meantime, right here’s what I’ve been consuming for the final 4 days – and extra importantly: my final 4 MyFitnessPal food logs, so you possibly can see how I log my meals and the way simply the keto macros work out…

We’ll begin again at Sunday, the primary full day I used to be again in ketosis after these soiled wings! lol… I selected to go for an honest hike that day and do some difficult climbs too, as exercise also improves your ketone production.

My Low Carb Meals on Sunday

I took my first time without work in fairly awhile, however I nonetheless had stuff to take care of actual fast earlier than I might get out & off the grid for the day, so I had some packaged keto cookies for breakfast actual fast with my espresso whereas I wrapped issues up.

Then on my method out of city I ended at Burger King and ordered “2 double cheeseburgers plain, no bun please, so just meat & cheese.”

This comes out to 2 internet carbs and underneath $4, and whereas it’s not my favourite low carb quick food – it’s low cost and tremendous low carb. 😉

Keto Options at Burger King - Low Carb Fast Food

I ate these plain as a result of: “no dripping & driving” 🙂 lol.

I headed straight up the mountain for Fall Creek Falls to benefit from the SUNSHINE which lastly got here out for the primary time in over every week!!

LowCarbTraveler - Chasing Waterfalls!

The cookies I had for breakfast have been Peanut Butter NUI Keto Cookies.

This one pictured is their Chocolate Chip cookie, however I’ve been consuming these as a fast snack or to get me by lengthy hours between meals as a result of I’ve already examined them – they don’t spike glucose or tank ketone ranges.

Quite the other: my ketone ranges have been larger than regular these days!

NUI Keto Cookies - Ketone Tested and Approved
Our coupon code is LOWCARBTRAVELER for a reduction.

I had an AMAZING hike! 🙂

I used to be planning to go to Applebee’s for a pleasant massive dinner of salmon & inexperienced veggies after my hike… however I used to be exhausted. 😛

I ended up consuming a Macadamia Coconut Fat Bomb packet within the automotive on the best way residence… and I used to be in mattress by 8pm, lol.

Macadamia Fat Bomb - Keto Life

Those ^ are SO good! This link is coded with a 20% off discount 😉

My hike was a GREAT exercise. I made a decision to go to the bottom of Fall Creek Falls this time as an alternative of the highest…

I ended up climbing down the steep, slippery bluff to play downstream – which meant a variety of climbing over large rocks and fallen timber, all tremendous slick.

That required utilizing a variety of muscle mass and physique weight leverage for tough climbing, particularly again up the slippery bluff over giant boulders!

Hiking for Exercise - LowCarbTraveler on the Trails

A greater exercise than I’ve ever gotten at a fitness center!

Plus WAY extra enjoyable. 😉

Here’s how my MyFitnessPal diary seemed and the way my macros labored out for the day:

MyFitnessPal Keto Food Diary

Keto Macros Made Easy: Simple Explanation & Illustration

How I Get Net Carbs in MyFitnessPal (It’s Free!)


My Low Carb Meals on Monday

Breakfast was my normal tacky eggs! 🙂

Eating Clean for Ketone Testing

I used to be operating errands later within the day and picked up a fast low carb meal at McDonald’s. Actually sufficient for 2 meals. 😉

I ordered it like this: “4 sausage patties and 4 round fried eggs, please.” 🚗

That comes to five.6 carbs in line with the nutrition calculator on their web site. Their cheese is 2 carbs per slice so I skip it, simply FYI…

Keto Options at McDonald's - Low Carb Fast Food

They cost totally different for that at each location – and each time even. Sometimes it’s cheaper to order a la carte, typically the offers on their cellular app are cheaper.

At MY McDonald’s this week breakfast sandwiches have been on particular 2-for-$4. I ordered a la carte first tho: “4 sausage patties and 4 round fried eggs, please.”

If it had been greater than $eight, I might have stated, “In that case I’ll take two of the 2 for $4 sausage egg mcmuffins, all four with no bread and no cheese, please.”

But at this time it was solely $7.92 -lol. 🤷‍♀️

Ohhhh… and for dinner!

I ought to point out btw that this was a 24 hour day for me. I fell asleep early Monday night time so I used to be up at 2am on Tuesday – and up till 2am that night time. Which is why there are FOUR meals. 😉

This is a bowl filled with scrumptious: Philadelphia cream cheese with Peanut Butter Chocolate Chip Legendary Foods almond butter (I prefer it refrigerated) with 60 grams of pecans all topped with Macadamia Coconut nut butter. 😍

Low Carb High Fat Keto - LCHF Fat Bomb

Here is my MyFitnessPal diary for Monday:

MyFitnessPal Keto Food Diary


My Low Carb Meals on Tuesday

Tuesday was a MUCH shorter day…

I had my tacky eggs once more for breakfast, and that very same bowl of yumminess once more for dinner! I’m consuming loads of the identical meals time and again as a result of they’re recognized/examined meals and I’m getting myself prepared for an additional spherical of “keto food testing.” 😉

Easy LCHF Keto Dessert Combos

Here is my MyFitnessPal diary for Tuesday:

MyFitnessPal Keto Food Diary


My Low Carb Meals on Wednesday

Um… eggs… once more. 🙂

Keto Life - Easy Examples and LCHF Diaries

I had a fast lunch at my desk.

A enjoyable snack plate truly!

It’s 45 grams of uncooked pecan halves, 1.16 ounces of cheddar sliced off the block, 4 ounces of Oscar Mayer rotisserie hen slices and 18 grams of blueberries. 😍

Healthy LCHF Keto Snack Plate Lunch

And YES, these are EXACT measurements. 🙂

I’m a stickler for measuring & monitoring! I exploit this kitchen scale, it’s small and handy and correct – and cheap!

I used to be caught at my desk at dinnertime for a digital assembly (not video, thank goodness -lol) so I simply grabbed some Peanut Butter NUI Cookies and a Fat Bomb Packet and referred to as these dinner.

Again, as a result of I’m sticking to ONLY recognized/ketone-tested meals proper now in preparation for my subsequent massive food check. And each of those keto merchandise check GREAT on blood glucose & ketone ranges. 😉

Packaged Keto Snacks

Here is my MyFitnessPal diary for Wednesday:

MyFitnessPal Keto Food Diary


I bumped into probably the most fascinating snake on my hike the opposite day…

Interesting first as a result of it was odd to see it out in December, particularly within the chilly spray from the close by waterfall.

But fascinating additionally as a result of it has the precise markings of a innocent garter snake… however the head is formed like a viper. A garter snake sometimes has a slender head, the identical measurement or much more slender than it’s physique.

Tennessee Snakes - Fall Creek Falls

This one had a triangular formed head like a toxic snake, even earlier than I startled it (lol). See this video:

I’m nonetheless stumped on that one!


Earlier this week I ran throughout this notice I acquired handed final yr whereas consuming takeout throughout a enterprise convention. 😊

That made for an fascinating dialog! LOL… ❣

Keto Results - Weight Loss Success NSV

My ketone levels are strong and I’m excited to check out my subsequent “that’s not keto!” food that individuals are not sure about. 😉

Stay tuned for the outcomes!

Ketone Levels - Testing Blood Glucose and Keto Success

The glucose/ketone testing package I exploit is by Keto Mojo, and it comes with every little thing within the package. They have been variety sufficient to set us up with a 15% discount on these. It’s coded into my affiliate link so when you use this link you’ll get 15% off routinely at checkout.


Apologies for the bizarre selection of meals and lack of any good “meals” or “recipes” thus far this week, lol. I’m in testing mode!

I even have a number of meals I need to check with my blood glucose/ketone testing meter, primarily issues that get a “that’s not keto!” response – so we will ALL discover out for SURE whether or not that’s NOT keto… or not. 😉

My hike final week was a blast. This week my exercise might be dancing! I’m off to listen to one among my favourite bands in a few days. Then I’m going to plan one other enjoyable hike for every of the subsequent two weeks… and finish the yr with extra dancing!

In between I’m getting again to my residence exercises. FINALLY, lol.

How are issues going with you this week?

Don’t overlook to weigh in this week!

Leave a remark and let’s chat:)

Lynn Terry,
aka @LowCarbTraveler

p.s. This Friday (Dec seventh) is the final day to get the November Keto Krate for $34 (use code TRAVELINGLOWCARB15 for that deal).

You can see what’s in the box and the true value of it here. You can JUST get that one field with out subscribing… simply use the new one-box gift option. 😉


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Netrition – The Internet’s Premier Nutrition Superstore!

Low Carb Snack Box


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