I’ve now completed 4 weeks of the keto diet. I’m impressed, I’m fascinated, and I’m feeling good. Oh, and I’m accomplishing my goals, too.

Week over week, the biggest difference is again with my hunger. I’m just not hungry very often, so I’m not eating as much. I’ve kept very careful track of my calories again this week, and the average is under 2300 calories consumed per day. The net carbs are always at 5%. The fat varied between 65 and 70%, and the protein was 20-25%. All good for the sake of the diet.

On the expenditure side, I went slightly higher than normal to 3070 calories per day. That makes for a net of calorie deficit of 770 per day or 5390 per week. That’s 1.5 pounds per week. (My actual 7 day average is 1.51. That’s pretty close!) 4 weeks ago, my 7-day average weight was 200.3 lbs. Now, my 7-day average is at 192.2 lbs.

I’ve been struggling to assess whether 6-7 pounds per month is too much to lose, and my rational self thinks it probably is. 4 pounds per month seems more reasonable. My motivated “resolutions” self is happier with 6-7 pounds!

This week, I also started with some resistance training. Just 10 minutes on average for 4 days. I had thought I’d experience losses and more difficulty without the traditional glycogen loss and protein powder I’m accustomed to taking, but it’s likely only 15% like it has been with my aerobic capacity. I’ll try to pick it up a bit this week to see if I feel ok with higher loads and workout time.

Also this week, I purchased and received a Keto Mojo blood glucose and ketone meter. I had done one measurement a couple weeks ago, and I had a good reading then of 1.0 mmol/l an hour or so after a meal. So far with my own device measurements, I’m at 1.0 mmol/l or below on my morning readings. Glucose in the mornings has been between 70-75 mg/dL. That seems slightly too low at this point, but it’s not out of the range. I did feel some low blood sugar symptoms this morning and one other morning this week.

I think I’ll need to consume more fat calories this week to see if I can push the ketone readings over 1.0 mmol/l. I’ll focus on consuming right around 2500 calories per day with a 3000 calorie per day expenditure to see how that treats me.

I’ll need to mix up my food choices a little more this week. I’m finding myself somewhat unsatisfied my with dinner meals.