Keto Reset Day 2: What Am I Eating?

For the challenge I decided to take another look at my macros. Normally I like to take a look at these numbers about every 6-8 months. Well with my weight gain, limited movement and doing this reset, it’s a perfect time to revisit my macros.

While I’m not focusing on calories, I want to stay within 1400-1600 kcal a day. For the reset, my macros break down as 68% fat, 27% protein and 5% carbs.

macros

I’m not going to fret about hitting my macros spot on every single meal. I’m using this as a guide. On days I am really hungry, then I’ll add more fat. Those days where I’m not as peckish, then I’ll cut back on fats and carbs.

However, I’m going to still go with eating my typical daily protein range of 12  – 14 ounces (84g – 98g).

If you want to calculate your macros, there are 2 keto sites I use that have easy calculators: Ruled.me and KetoDietApp.com.

Getting Strict With Food
I decided to follow Dr. Eric Westman’s guide for going very low carb. As I mentioned yesterday, I’m track all the carbs I eat. No more eliminating fiber from my carb count. I’ve made a few tweaks but that’s because I’ve discovered certain foods I’m snacking on way too often like cheese and nuts.

Which means I’m reducing the amount and variety of vegetables I’m eating. And berries are forbidden this month and maybe longer.

So what exactly am I eating and avoiding? Drum roll please….

Dot’s Food List

Animal Protein

  • Grass fed beef, lamb, veal, venison
  • Free range pork
  • Free range eggs, poultry
  • Wild caught seafood (nothing battered)
  • Uncured, sugar-free bacon, ham, and deli meat

Leafy Greens: Up to 2 Cups/day

  • Cabbage (all types)
  • Greens (all types)
  • Lettuce (all types)
  • If it is a leaf, I can eat it!

Non-Starchy Vegetables (1 Cup/Day)
Below isn’t a complete list but gives you an idea

  • Asparagus
  • Broccoli
  • Brussels Sprouts
  • Cucumber
  • Cauliflower
  • Celery
  • Eggplant
  • Fennel
  • Leeks
  • Mushrooms
  • Peppers (bells & chilies)
  • Pumpkin
  • Radishes
  • Snow peas/Snap peas
  • Tomatoes
  • Zucchini

Fats & Oils: Cooking

  • Bacon fat
  • Butter
  • Coconut oil
  • Chicken fat
  • Duck fat
  • Ghee
  • Lard
  • Red palm oil
  • Tallow

Fats & Oils: Dressings, sauces, flavoring and eaten cold

  • Avocado oil
  • Butter
  • Extra virgin olive oil
  • Flaxseed oil
  • Macadamia nut oil
  • Mayo
  • MCT oil
  • Sesame oil

Foods In Limited Quantities

Cheese

  • Allowed up to 2 ounces in a day; I’m only allowing this 2 times a week
  • Includes hard, aged cheeses like Swiss and Cheddar
  • Brie, Camembert blue, mozzarella, Gruyère
  • Cream cheese, goat cheese
  • Avoid processed cheeses like Velveeta
  • Check the label: carb count should be less than 1g per serving

Cream

  • Up to 2 tablespoons a day
  • Includes heavy, heavy whipping or sour creams
  • No Half and half or milk
  • No milk

Mayonnaise

  • Up to 3 tablespoons a day

Fatty Fruits & Other Foods

  • Avocado: ½ per day
  • Olives (black or green): up to 6 in a day
  • Nuts & Seeds — while allowed I’m actually giving them up for the reset
  • Condiments
    • Lemon/Lime Juice: up to 2 teaspoons in a day
    • Reduced sugar/sugar-free ketchup in very small amounts
    • Soy Sauce: up to 2 tablespoons in a day
    • Pickles (dill or sugar-free): Up to 2 servings in a day

Snacks

  • Packaged/deli snacks should be less than 1g of carbs per serving
  • Pepperoni slices
  • Pork rinds
  • Jerky
  • Ham
  • Deli meat roll-ups with cheese
  • Deviled Eggs
  • Salami

Sweeteners

  • Stevia drops
  • Monk Fruit
  • Erythritol
  • Xylitol

Do Not Eat List

Sugars

  • White sugar
  • Brown sugar
  • Honey
  • Maple Syrup
  • Molasses
  • Corn Syrup
  • Beer
  • Milk
  • Yogurts
  • Fruit juice
  • Fruit

Starches: “Complex” Carbohydrates

  • All grains
  • Rice
  • Cereals & oatmeal
  • Flour
  • Corn
  • Cornstarch
  • Breads
  • Pastas
  • Muffins
  • Bagels
  • Crackers
  • Beans and peas
  • Most root vegetables – carrots, parsnips, corn and potatoes (all types) as well as French fries and potato chips

Fats to avoid

  • Margarine & hydrogenated oils
  • Mayo made from soybean oil
  • Salad dressings with more than 1-2g of carbs per serving
  • Avoid “lite” or “low fat” or “Fat-free” foods because these are commonly higher in carbs and loaded with sugar.

While it is just day 2, I’m really feeling great. I’m already sleeping better and my energy level and mental focus are much better. Woo hoo!

16 thoughts on “Keto Reset Day 2: What Am I Eating?

  1. Janet Green

    Thank you for all your post it is very helpful to me . I have been 2 weeks at a stand still not doing anything wrong I don’t think maybe not enough fats. I will keep going as I want this weight off . I am in week 17 and down 28 lb.
    God bless you and keep up the good work
    Jan G

  2. Elaine

    You inspire. Thanks for your honesty and for having the courage to share this personal struggle. Nearly everything you share makes me think, “wow that’s me.” (Except I don’t enjoy cooking and I’m not nearly as disciplined as you.)

    Still thank you.

    • Dot2Trot

      Elaine, thank you so much. Maybe cooking is my downfall? Who knew. But I think it is a combo of menopause and mom coming to live with me. And truth be told, mom coming to live with me is a big kick of my potential future self if I don’t do a reset.

  3. SUSAN DOBBINS

    Best wishes for you. A little scary for me. I have lost 48lbs since mid January. It’s ok, have not been exercising. Starting regular walking thing with Leslie Sansone youtube videos. The problem area for me is evenings, after I take the meds for sleeping, I splurge on chips sometimes. But, appetite up at night. I also get a steroid shot for back pain. That, I’m sure, does not help. I have increased drinking liquid, love lemon water, but, wonder what to do about the cravings at night. I started back on the bullet coffee thing, in am. No caffeine after noon. I have fibromyalgia and disk issues in back. I think the walking may help strenthen up the back, feeling better but, night eating is not good. At plateau. You had inspired me to do the keto thing, originally!!! Hang strong, you have got this!!!

    • Dot2Trot

      Susan, I’d say eliminate the chips for 30 days and see how you do. If cravings still kicking, then take a look at the lemon water. But yes, the meds can do it too. But right now I’m thinking the chips (they are evil! yet I love them so). Good luck

      • SUSAN DOBBINS

        Thank you for your reply. One thing I have noticed, I will have stalls then I will drop 3 lbs! Or, if lucky, 5. I keep at it, I don’t eat the whole bag of chips, but, like 10 or so. I have pretty much stuck to it. I tend to eat more of Atkins, from time to time. As long as I’m losing, I’m not worried. Just weird night time thing. My meds I hope to eliminate someday!!! Thank you again!! You have been such an inspiration!! I make your fatbombs with chocolate and peanut butter. Only kind I’ve made since I started. lol.

  4. Arlene Hilman

    Give it gal! I admire you, love your spirit, and great encouragement you give to all who read, whether food but really, everything around us we may not want to tackle!

    • Dot2Trot

      Thanks Arlene…I think it comes from decades (yes…decades!!!) of going to weight watcher meetings. I think a lot of folks on line that talk about weight loss or cooking without the set backs do so either out of fear they turn people off or they have never experienced the set backs. Weight loss is not easy. It’s not a continual downward trend on the scale. You can do everything right and still gain!!! It is a battle that most of us deal with but many more of us fail at. I look at this humble little blog as a way to help people crawl over that finish line and kick fat’s ass!!!!

  5. Jane

    I enjoy your posts….best of luck!! Will be reading each and every post. I still have around 20 pounds to lose and you’ll help me get there 🤗🤗

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