Updated: Jan 29, 2019
*Written April 2018*
Happy weekend guys! Sooooooo I made it through one whole "work week" on keto and Day 5 brought some interesting revelations. Now, as I mentioned in my previous post, I spent time with my boyfriend on Thursday (Day 4) and ended up staying at his place.
Now, I love him to death...but... he is a fidgety sleeper, so needless to say I didn't sleep that well (sorry babe). When I don't sleep well, my body typically responds in a negative manner by retaining water and leaving me feeling really lethargic. However, when I woke up Friday morning, I actually didn't feel too bad. Again, no stiffness like I usually have and my weight actually went down more even after measuring out my food the night prior! I am probably getting toward the end of releasing whatever water retention I had when I was in my muscle building phase, so I expect this pattern to slow down.
Now, I had every intention of going to the gym once I had my usual morning coffee with my Califia almond/coconut creamer (non-dairy/unsweetened), but ended up focusing more on school work I wanted to get done before the weekend. Ultimately, that took up all of my morning and a bit of my afternoon so I decided to take a rest day. I knew going into this, my focus wouldn't be building muscle, but would focus more on fat loss along with other health benefits associated with keto. I have been seeing a few videos pop up on YouTube regarding building muscle on keto, but for me, the jury is still out. To build muscle you need insulin (yes, insulin is a good thing and you need it for energy!) and the goal of keto is to keep your insulin and blood sugar levels low, so your body will burn stored fat for energy. Unless an individual on keto is having a high carb day once a week or once every few weeks, I don't fully agree building muscle is possible on this diet plan. If anyone out there can correct me, please comment below with a few studies! That leads me into saying I am noticing my muscle is not as "full" as it usually is.
I am definitely burning fat, but carbs keep your muscle fuller and more rounded, hence why bodybuilders have carbs right before stepping on stage when competing. I kind of expected this, so no real surprise, but it definitely lead me to a decision for Day 6, which I'll describe in a bit...
Anyway, as per usual, I broke my fast around 2 pm with 3 whole eggs, 3 Tbsp olive oil, one 9 oz package spinach, 2 Tbsp sauteed leeks, fresh basil and a side of, you guessed it, 6 Tbsp. almond butter with 1 Tbsp sprouted pumpkin seeds. Digestion was still on point with no bloating or discomfort. When I went food shopping the other day, I did buy lemon sparkling water, and did notice some abdominal distension, so I think I found one culprit of my bloating issue, because I LOVE SPARKLING WATER (naturally flavored of course) and used to drink a lot of it!
I then went off to some work meetings and client appointments, feeling energized, focused and just ready to attack any task I had to complete. One negative, I did notice was muscle soreness. On Wednesday, as you know, it was my leg day. To finish off my workout I did five sets of 12 on the adductor machine (using inner thigh muscle to push legs together), which I haven't used in months. What I felt and am still feeling today, Saturday) is a lot of muscle soreness. To the point where I may as well be a penguin because all I can do is waddle. Usually I recover pretty quick from delayed onset muscle soreness (DOMS), so I am unsure if it is from being on keto or doing a movement I haven't done in a while. Who knows could be both.
Once I got home around 8pm, I made my dinner which again was a large salad of romaine, alfalfa sprouts, fermented carrots/ginger, fermented pickles, cilantro, dressed with a red wine vinegrette (3 Tbsp. olive oil) topped with 8 tbsp hummus with a side of, again, 6 Tbsp. almond butter. I also added in a third electrolyte drink with a bit more magnesium to try and help alleviate the muscle soreness I was and am experiencing.
My sleep was a bit off last night as well, but I have a big day/event at work today so I was running through a few things in my mind. Just being my over analytical self... there are just some things keto can't fix I guess, lol.
Overall, Day 5 went pretty well and I'm feeling energized, focused and motivated. Now, for the curve ball. Being a Nutritionist and all, of course I experiment with different diets and variations within diets. So for Day 6, I have decided to throw in a treat day. I don't like the word cheat because personally it signifies something negative.
I am doing this for a few reasons. One is to ensure my body can switch from burning fat to carbs and back to fat efficiently. Another, is to reap the metabolic benefit of variation. When you throw caloric excess into the mix especially with carbohydrate, your body will adapt, increase your metabolic rate and use that extra food more efficiently. Of course it will use whole foods better than packaged, processed crap, so that is what I am going to do, for the most part. This may sound weird to some (especially my boss, you know you who are), but I've been craving a big bowl of Puffins peanut butter square cereal with cashew milk and sliced banana. Don't ask me why, it just is what it is. Also, with the flatness in my muscle, I want to see if I can perk them up a bit. So today I will probably have that along with higher carb items, keeping my fat intake relatively low, compared to what I've been doing this week.
I am going into this with the mentality of enjoying myself and seeing my body's reaction. Now, this isn't an excuse to binge and I really dislike being super full because its just uncomfortable. I also always keep the mindset that whatever food I want will always be around, so no need to shove it down my throat all in one shot. So my Day 6 update will be a bit different because I'm sure my weight will jump a bit, but my muscle overall will look fuller. And don't worry, I will list everything I have and take pics along the way!
Again, hope you're enjoying this journey with me and stay tuned for Day 6 aka Treat day!
131.8lbs ( 1.4 lb decrease from Day 4)
17.2 body fat %