My Keto Food Diary: 5.6 Pounds Lost in Just 4 Days


My ketone levels are rapidly rising while my weight is consistently dropping. That’s the kind of keto success I love! πŸ™‚

In just four short days, I’ve dropped 5.6 pounds…

Keto SnacksTo be fair, I was out of ketosis when I started this challenge on Wednesday as I mentioned in my last post.

You can also see my first two days of food diaries in that post (Wednesday & Thursday’s meals) and my keto meals for Friday and Saturday are below.

Being out of ketosis for me means instant water weight & bloating (which is the case for most people) – but also very uncomfortable swelling and inflammation because I use nutritional ketosis to alleviate chronic pain from a severe back injury.

What is Ketosis and Keto Flu?

By late Friday, Keto Flu had hit me HARD. I forgot how miserable that was, considering I generally just STAY in ketosis. πŸ˜› Ugh!

That is the fastest I have EVER gotten back into ketosis, by the way – definitely record time as I mentioned in my last food diary.

I’ll share more about that below too, but first – my keto meals for the last two days:

My Keto Meals on Friday

For breakfast I had my usual cheesy eggs…

Easy Keto Cooking - Simple LCHF Meals

How I make my cheesy scrambled keto eggs:

I melt a tablespoon of butter in a nonstick skillet over medium heat. I cube up colby jack cheese off the block, about half ounce per egg. Crack the eggs into the melted butter and scramble them right in the skillet. Add the cheese about halfway through and finish scrambling over medium heat. 🙂 🍳

Simple Keto Living Tips

I can’t eat five eggs at once, so I made two smaller meals out of that!

For dinner I put together a delicious bowl full of ketone-tested foods all combined into what tasted like PIE. 😍

It’s Philadelphia “5 Simple Ingredients” cream cheese (1 carb for 2 ounces), Legendary Foods Peanut Butter Cup almond butter, Lolli’s Low Carb Cookie Clusters – with FBOMB Macadamia Sea Salt nut butter drizzled over the top.


Keto Fat Bomb Ideas - Simple LCHF Lifestyle Diary

This tasted like the BEST pie… with no baking! 😁💕

👉 I have coupon codes for the granola, flavored almond butters & FBOMB packets – all GREAT products I’ve personally glucose & ketone tested:

Lolli’s Low Carb Cookie Clusters

FBOMB All-Natural Nut Butters

Legendary Foods Flavored Nut Butters

* * * * * * * * * *

I also had four coffee’s with Coffee-Mate Sugar Free Hazelnut Powdered Creamer on Friday. Here’s how I logged those meals…

Friday’s MyFitnessPal Keto Food Diary

MyFitnessPal Keto Food Diary with LCHF Macros and Net Carbs

1787 Calories
15 Net Carbs
Protein: 61 grams
83% Fat, 14% Protein

How To Get Net Carbs In MyFitnessPal (Free)

You’ll notice that Protein is only 14% of my total daily calories, yet I had 61 grams of protein. The recommended daily amount of protein for women is 46 grams a day. So while I’m eating “high fat” I’m also getting *plenty* of protein.

This is why you can’t go by grams, but rather have to go by ratios or percentages. See this link for a detailed explanation & illustration of proper macro ratios:

Keto Macros & Tracking Made Simple


My Keto Meals on Saturday

I didn’t have much of an appetite on Saturday morning. Keto flu hit me HARD by Friday evening. If you saw my last blog post you know I knocked myself out of ketosis for the January Keto Challenge.

Keto Whole Foods - Simple LCHF Lifestyle

I had 60 grams of raw pecans plus water & coffee for breakfast, but couldn’t even finish that 1/2 cup of pecans.

I finally made & ate some eggs around 8pm last night. 🍳❤

I also finished off my Peanut Butter Macadamia keto granola with the rest of the pecans. πŸ™‚

Keto Meals and LCHF Foods

I’m in love with this stuff. These keto cookie clusters are like KETO CRACK ❤ lol! This is the keto granola I made cereal out of too, and this is our discount info for it: and use coupon code LOWCARBTRAVELER for a discount.

The Cinnamon Pecan Crunch is only 1 net carb per serving, and that plus the Peanut Butter Macadamia (shown here) 😍 are my two favorites so far.

LCHF Foods - Keto Granola

Mixing your Keto Granola with nuts is a great way to make it go a little further. πŸ˜‰

I love a “sweet n salty” combo, so salted almonds or macadamia nuts would be amazing mixed with these granola flavors!

Healthy Keto Snacks - Easy LCHF Lifestyle

I had 4 coffee’s with Coffee-Mate Sugar Free Hazelnut Powdered Creamer again.

Here’s how I logged those meals…

Saturday’s MyFitnessPal Keto Food Diary

MyFitnessPal Keto Food Diary with LCHF Macros and Net Carbs

1331 Calories
12 Net Carbs
Protein: 44 grams
83% Fat, 13% Protein


Like I said, I started on Wednesday January 2nd out of ketosis.

After two days (Wednesday and Thursday) I had dropped 2.6 pounds.

Then after 4 days (Friday & Saturday) I had dropped a total of 5.6 pounds.

I went from 151.4 pounds to 145.8 pounds as I quickly got back into ketosis – in record time this go round! It usually takes me AT LEAST 72 full hours, but this time it was just around 36 hours…

I credit that amazing granola! πŸ™‚

Keto Foods that Improve Ketone Levels and Keto Weight Loss

I use the Keto Mojo glucose/ketone testing meter. I have a 15% off discount link for us on that too. The discount is coded into my affiliate link here.

I love this little keto gadget! 😉

My weight was still 145.8 this morning (Sunday). I figured after hardly eating the last two days (lower calories AND carbs than usual, and just less appetite in general) that my weight would drop even more. But my body tends to “hold” 1) after initial weight loss and 2) when I don’t eat enough. πŸ˜›

* * * * * * * * * *

My January Keto Krate box arrived yesterday!

January Keto Krate - 2019 Keto Snacks

I’ll have to give you a breakdown of everything that’s in the box this month, and where you can get those keto snacks if you prefer to just order what you want to try instead of a box full of variety every month like this.

Learn more at Keto Krate – it’s so much fun to get a keto package every month!
(our coupon code is TRAVELINGLOWCARB15 for 15% off your first box)

How are things going with you?

I would love to hear if you’re participating in the keto challenge, how things are going so far, or if you have any questions about the keto diet…

Leave a comment and let’s chat!:)

Lynn Terry,
aka @LowCarbTraveler


instagram low carb @lowcarbtraveler @lowcarbtraveler pinterest low carb


Netrition – The Internet’s Premier Nutrition Superstore!

Low Carb Snack Box


About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
This entry was posted in Low Carb Daily Journals and tagged . Bookmark the permalink.


8 Responses to My Keto Food Diary: 5.6 Pounds Lost in Just 4 Days

  1. Shelia Favor says:

    Hi. Been keto almost 2 years and just maintaining. I tried pruvut about a year ago and it was a waste of money I thought. I would rather eat good keto food. I am curious about the pineapple drink you mentioned.

    • Lynn Terry says:

      Hi Sheila – congrats on reaching the maintenance level. That’s a great achievement! πŸ™‚

      I can’t imagine why you would need exogenous ketones at this point in your journey, unless it’s for some nutritional therapeutic reason? I am considering testing them with my father for cognitive improvements.

      What interests you about them? I haven’t tried them yet myself, but it’s Ketologie – and they have two flavors now: Our coupon code there is LOWCARBTRAVELER I really like their keto shakes and Roast Chicken Bone Broth.

  2. Amy says:

    After almost buying that granola like 5 times I decided to make some for myself! I made a batch of Peanut Butter Power Granola (with added Lily’s chocolate chips, just a few πŸ˜‰ and it is amazing! I am sure the stuff you’re buying is incredible and it is a little lower on the carbs, but I was quite thrilled to have all the ingredients at home to make more batches and try my own new flavors!

    Happy Monday!

  3. Kim says:

    Hi! Just wanted to thank you for all your great advice and help with new products and with keeping on top of what products effect ketones. I have been living keto lifestyle for two years and I have always followed you and I always make sure to read all your emails and posts. Recently I tried the amazing Lolli’s granola as per your recommendation and it is awesome. I also checked my blood ketones a few hours after eating it and ketones actually went up! You were right. Anyway just wanted to thank you for being a huge part of my keto journey.

    • Lynn Terry says:

      That makes my day, Kim. πŸ™‚

      Isn’t the granola, AMAZING?! I was really surprised (and impressed!) at how it increased my ketone levels too. πŸ˜‰ Plus it’s DELICIOUS, lol. What a find!!


  4. Betsy says:

    I finally bought the Keto-Mojo (using your discount link). After a bit of cursing trying to set it up, this morning I was finally able to test my ketone level. It was 2.3. Is that an optimal level for losing weight? I’m finding so many different opinions on that. I would love your opinion.

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