This week I started a 2 week very low calorie keto diet (VLCKD) for medical purposes and under medical supervision. I may extend it for another 2 weeks after, but I personally find that doing something for a short time is easy, but if you commit to something for a full year (or whatever is a long time to you) that can be overwhelming and I'm bound to fail.
If this post intrigues you, please reach out to your healthcare provider before trying to use the same way of eating. I'm being monitored by a nurse and I'm aware of the side effects and I'm aware of things I should look out for.
Most of the week I've eaten this way:
Per day:
- 800 calories
- 30 grams fat (maximum)
- 10 grams carbs (maximum)
- 90 grams protein (minimum)
Then, I switch it up 2 days of the week (to trick the body):
Per day:
- 1300 calories
- 90 grams fat (maximum)
- 10 grams carbs (maximum)
- 90 grams protein (minimum)
How have I been accomplishing this?
My "breakfast" and "lunch" have each been a Keto Chow shake. I make 2 of these every night for the next day. Basically, you take a packet (or scoop, depending on what package you buy it in) of Keto Chow (referral link), add it to 4 tsp of heavy cream (you can use oil, or other options are offered on their website), and then add 14 oz of warm water. I put all this in a Blender Bottle & shake it up (been using these for years). In the morning, I add 2-6 oz of cold water, depending on the taste of that particular shake. Making the shakes in this way, they come out to about 250 calories a piece.
Keto Chow was suggested by my medical provider because they have the correct numbers of nutrients, compared to other shakes, needed to keep you healthy.
I've been eating dinner each night, but on my 800 calorie days, I only have 300 calories to work with. This has been the hardest part for me. I've done regular keto before, but it's always been done by ignoring calories and focusing solely on carb intake. To find low calorie, low carb options is pretty difficult (unless you are eating clean). I think this is where to clean keto/dirty keto ideas come in.
On 1300 calorie days I can add a different shake in, as a snack, and for that I've been using Syntrax Nectar shakes with almond milk, which come to about 150 calories. These are high in protein, but aren't as filling as the Keto Chow (as far as "meal replacements" go).
My dinners this week have been the following:
- Mongolian beef (just the beef)
- Ham and cheese omelette
- 2 Cod filets with romaine salad with Italian dressing and cheese
- Open faced cod filet sandwich (on Franz Keto bread) with parmesan cheese
- Steak with sauteed mushrooms and asparagus
I've found that dinners taste so good; I'm definitely savoring and appreciating what I'm eating now!
I've been drinking one coffee every morning, with either half and half, or a splash of heavy cream. I haven't had any negative side effects from drinking less caffeine. I have been drinking lots of water, and yes, some diet sodas (I just can't give them up)!
Day 3 was the hardest, I was sluggish, tired, and irritable. It was the only day that I was angry and resentful that I couldn't eat. I was also annoyed because the scale wasn't moving AT ALL. I was upset that I was putting myself through this craziness for no result.
**HOWEVER, on day 5, the scale showed a dropped of 3 lbs from the day before, and today, day 6, I have a further drop of 2 lbs. 5 lbs lost this week is pretty darn good! **
I have not felt any traditional 'keto flu' effects, but I'm technically not in ketosis yet either. I've been using the Keto Mojo ketone meter and I'm still averaging about 0.7mmol ketones. Ketosis is when you are getting readings around 1.5mmol and higher.
Another week to go before I reassess and decide if I'll continue!
