Ketogenic Diet Diary – Weeks 3 – 4

Kind of a mixed bag this week but definitely feeling a lot more energetic and 10 times better than I did during weeks 1 and 2.

I felt full of energy all day Monday and Tuesday morning. Kinda hit a proverbial wall on Tuesday afternoon, went home and had 2 nettle tables (for allergies, I have loads of bloody allergies) and put 4g of pink salt on my dinner – you needs loads of pink salt whilst on a ketogenic diet.

Not sure which did the trick but I felt great afterwards and the next day. Had a few dips in energy Thursday & Friday afternoons, but generally feeling much better.

Strength is actually slightly up from week 1. Pretty tricky to measure as I mainly do bodyweight exercises but my lat pull down has gone from 5 reps with 107kg to 8 reps.

I’ve been doing ‘targeted ketosis’ on Mondays, which is my main day in the gym/longest & hardest session. I drink 50g of maltodextrain & 5g of creatine about 30 minutes before training. This kicks me out of ketosis for a couple of hours but allows me to train at a higher intensity.

During this session I do 4 rounds on the punch bag, 2 sets of 1 arm row, 2 sets of chin ups and 2 sets of box jumps. I had to bin-off deadlifts as my back went into spasm last time I attempted them 2 weeks ago.


I’ve lost loads of weight from around my face, although I’m not sure how much actual bodyweight I’ve lost (too tight to buy some scales).


I need about 3,000 calories per day, this is a bit of a challenge without eating any carbs or junk food. I tried adding a tin of coconut milk to my evening smoothie ( a tin of 60% coconut milk/40% water is about 600 calories) but this made me feel like shite for some reason – I think it must be mucous producing as it was making me wheeze and would bung my nose up. So I tried necking 500 calories worth of olive oil – this gave me terrible acid reflux; so finally I tried avocados for extra calories – this is working well so far!

As well as ketogenic, I’m trying to keep my diet alkaline. I’m making up a drink each morning with 500ml of filtered water, 5g baking soda, a 1/2g of pink salt and some lemon juice. I am peeing like a race horse though.


nom noms alkaline goodness

I’ve tried MCT Oil in coffee a couple of times too, but so far it’s given me energy but also stomach cramps.

I’ve also had some issues with dry eyes – apparently you need carbs to make tears! This seems to have improved this week though

Ketogenic Diet & Mental Health

I started the ketogenic diet because I felt shite and tired and pretty depressed all the time. In fact I’ve gone down to 4 days a week at work mainly for this reason.

Like every good middle class office worker, I’ve had mental health issues since I was a child. I don’t resonate too well with the people that I work with and I think that this was starting to affect me quite a bit. I’d built up quite a bit of confidence in my last job – it was relatively stressful with an immense workload & more responsibility that I’ve been used to, but I think I handled it well and progressed lots & learnt a hell of a lot. My confidence was high but I wasn’t managing to get to the gym and I found it hard to shut off when I got home. So I left.

This new job is easier but for various reasons I lost a lot of confidence. Instead of having a pity party, I’ve rebuilt my confidence by learning a new skill – graphic design with Adobe Illustrator and I’ve spent time with ‘my tribe’ at the MMA gym, at least once a week.

So I’ve changed a few variables – learnt a new skill, spent more time with the family, spent more time with like-minded friends and moved onto the ketogenic diet. I can’t therefore pinpoint what’s had the most influence over my mindset, but I do definitely feel better, less anxious and depressed. Hope this continues!

Weirdly on the ketogenic diet, time seems to go faster! Maybe I’m just being nuts though…quite possible.

About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.
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