Week 9 – 10 Week Keto Challenge

Week #9

Hang in there! You’re sooo close!!!

Week 9 – Strict Keto / Macro Tracking (9-hour eating window; 15-hour fast)

This week’s meal plan

Following a strict keto diet, you will track everything that goes into your mouth. Focus on consuming whole foods only; no processed foods or treats.

During week 9, you will also work at consuming all of your calories and macros within an optional 9-hour window (15 hours of fasting). Here is what a typical 9-hour eating window could look like:

6:00 am – 10:00 am – no food. Consume only water (with or without water enhancers; sweetened with stevia) and coffee/tea (sweetened with liquid stevia, skinny syrups, 1 tbs butter, a splash of hwc, an ounce of unsweetened almond milk, 1 tbs MCT oil, 1 tbs coconut oil, or any other zero calorie/ carb/sugar substitutes).
10:00 am – 7:00 pm – eat based on macros and calories, continue to drink water to ensure that you meet your daily requirement (your weight divided by 2 = ounces to drink)
7:00 pm – 6:00 am – no food. During this window, it’s best to consume only water (with enhancers) and tea (sweetened with liquid stevia).

See the post entitled: What Is Intermittent Fasting? How To Do It?

Refer to the Recipes – Week 9 post for some great keto-friendly recipes.

Weekly Information

This week, the following topics will be addressed:

Road Trips

Clearly, I spend a fair bit of time on Pinterest.

Road Trips

Who doesn’t like a good trip? The sites, the family bonding time, the destination in mind and, of course, snacks and stopping along the way to feed the family. Road trips can be disastrous for those following the ketogenic lifestyle … if they don’t plan ahead and/or arm themselves with knowledge.

Snacks To Bring Along For The Ride

While everyone else is munching on potato chips, candy, and chocolate, it may be tempting to join them – unless you’ve packed your own road trip snacks. The following are some quick and easy choices to pack for your adventure.

Nuts (almonds/macadamia nuts)
Cheese strings
Fat bombs
Bell pepper strips
Hard boiled eggs
Keto friendly muffins and cookies (make these ahead of time)
Pork rinds
Lettuce wraps with cheese, bacon, and low carb lunch meat
Quest protein crackers (Costco)
Cucumbers and cream cheese
Celery and all natural peanut butter
Water (carbonated, sparking, or with water enhancers and electrolytes)
Unsweetened almond milk

Pit Stops At The Gas Station

Everyone runs in, grabbing all sorts of non keto friendly snacks …. what can you buy from the gas station?

Sugar-free beef jerky
Meat sticks
Pork rinds
Almonds
Cheese/ cheese strings
Hot dogs (beware of hidden carbs)
Coffee with heavy cream

Stopping For Lunch

Mom and Pop diners are always very good at creating low carb, sugar free meals upon request. Often times, in a rush to reach our final destination, fast food is easiest. Here are some fast food ideas:

Arby’s – double beef and cheddar, no bun, add side salad
Subway – upon request, they will turn any sub into a salad
A&W/McDonalds/Burger King (and all other burger joints) – bacon cheeseburgers with no bun, no ketchup, in a lettuce wrap with a side of salad (watch the dressings; it may be a good idea to bring your own dressing along)
Chicken joints – grilled chicken sandwich or grilled nuggets
Restaurants offering ‘all-day breakfasts’ – sides of bacon, sausage, and eggs

This road trip cheat sheet comes from Oh So Foodie.

The Keto Minimalist nailed it with this meme.

To Do:

Complete your week 9 tracking sheet.
Plan your menu for week 10. Check out the Recipes – Carnivore Diet
Purchase your groceries and try to prepare your meals in advance.
Make sure that you are getting in 10,000 steps each day.
Consider logging your fasting hours in the LIFE fasting app.
I already know what giving up feels like. I want to see what happens if I don’t – Neila Ray

Next Week:

Carnivore refresher
Evaluating your progress
Celebrating your success
Next steps

The menu for next week sees your challenge ending as it began; carnivore (Mon.-Fri.) and strict keto /macro tracking (Sat.-Sun). On carnivore days, you will eat only fish and other animal foods, along with hard cheese, eggs, and select dairy products (hwc). Avoid all processed and plant-based foods.

On our 2 strict keto / macro tracking days, you will eat/drink anything that falls under the strict keto umbrella. You will carefully log and monitor all of your macros and calories.

Optional: 16-hour fast.