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5% Challenge - Eating Plan

Wednesday, December 30, 2020

Alright, yesterday I did the workout plan, now it is time for the eating plan.

I'm not actually making any changes to my current eating plan, but I haven't laid it all out in a while, so this is a good opportunity to do so.

I'm basically keto, or at least low carb, higher fat, most of the time. I do not track daily, so I'm not always dead on with macros, but when I do track, I'm aiming for no more than 50g total carbs most days, and definitely no more than 75g total carbs ever, and at least 120g protein, then fat to fill in the rest, but I don't add fat willy-nilly.

If that protein number seems high, I would direct you to this blog post for a good explanation of the science behind protein www.sacredcow.in
. I would also note that when I eat less than 100g of protein, I'm usually hungry, so this is clearly what my body prefers.

I eat in a generally early eating window, having my first caloric intake by 8am, and often a full breakfast, then eating again either once or twice between 11-3, sometimes as late as 5pm. I make dinner for my husband, and put mine away to eat the next day. I do have a little grapefruit juice and 1/2 oz of pistachios 1-2 hours before bed, but the juice is to dissolve my magnesium and the pistachios have melatonin, so that timing is specific.

Dinners are usually meat based, and most of my meat is currently from local farms who graze and grass feed. I often add in low carb veggies or a salad. If I am in the luteal phase of my cycle, I’ll also add in some potato or other non-grain starch. I do eat dairy, so sometimes the meal has cheese or I make fathead dough sticks (mozzarella cheese and almond flour). Since it is winter, I plan to go almost completely carnivore for a few months.

My typical day looks like this:
emoticon 6am (If I run) Electrolyte drink, nut butter packet
emoticon emoticon 8-9am Chai Tea w/collagen, Mg, turmeric, coconut oil, reishi, cocoa butter and (If I’m hungry) Eggs and sausage/bacon
emoticon 12-1pm Leftover dinner from previous night and homemade kombucha w/cranberry and lime, small piece of very dark chocolate
emoticon 3-4pm (if hungry) Sardines/salmon and/or bone broth based soup
emoticon If I’m still hungry or realize that my protein is low, I’ll grab an ounce of sharp cheese or half a cup of cottage cheese with frozen berries, or nut butter.
emoticon I drink black tea all day, sometimes yerba mate

Alright! That’s my general plan. Over the next 8 weeks, I doubt I will deviate much. I sometimes share a bottle of local dry wine with my partner, or have a shot of local whiskey/bourbon. I’ve been eating this way for most of the last two years now, so I rarely crave anything that I can’t get past or replicate in some form. I make pretty good keto treats when I want them. I know that too many carbs and almost any sugar makes me tired and feel crummy, so I avoid them. I consider a really good local cut of steak or fair trade dark chocolate my favorite treats.
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