Here is a comprehensive list of my food intake, ketones, weight and exercise since 5th January 2025.

Weight is in kg. Ketones readings are approximate and are in mmol/L (millimoles/litre). W = 1 hour of walking; E = Exercise Bike; S = Swim; X = Weights.

Date Day Wght Fat Ket Ex Breakfast L/Brunch Dinner
5/1/2025 Sun         Bulletproof coffee 5 Eggs Salmon, cauli mash and salad. Brazil nuts.
6/1/2025 Mon 84.8 17.8 0.25 X Bulletproof coffee 5 Eggs Beef slices, peanuts, stir fry mince with onion, cabbage and veg and peanut butter
7/1/2025 Tue     0 EX Bulletproof coffee Corned beef hash (no potato) and 2 eggs Corned Beef; Peanuts; Salmon and Prawn stir fry
8/1/2025 Wed 85.2 18.3 1 WX Bulletproof coffee Bacon, corned beef hash and salmon Bacon, Steak and vegetables; peanuts
9/1/2025 Thu 84.5 18.3 1 E Bulletproof coffee 5 eggs Chicken, salad, cheese, peanuts
10/1/2025 Fri 83.7 18 1.5 WX Bulletproof coffee Peanuts; 5 eggs Beef stir fry
11/1/2025 Sat 83.3 18 1 EX Porridge; Full English Sausages in a roll Roast beef with everything
12/1/2025 Sun 84.6 18 0 0 Bulletproof coffee 4 eggs and chicken Lamb with aspargus and cauli mash
13/1/2025 Mon 83.9 18 0.5 W0 Bulletproof coffee Bacon, scrambled eggs, peanuts and beef with mustard Steak, kale, salad and peanuts
14/1/2025 Tue 84.3 18.1 0.5 W0 Bulletproof coffee 2 bunless half pounders Chicken Burrito Bowl
15/1/2025 Wed 84.2 17.9 1.5 E0 Bulletproof coffee Frittata and avocado Salmon, salad, green beans, nuts
16/1/2025 Thu 84.2 17.9 1.5 0 Bulletproof coffee 5 eggs and cheese Steak, green beans and salad
17/1/2025 Fri 83.9 17.9 1.5 W0 Bulletproof coffee 2 bunless half pounders Nuts, greek salad, chicken and lamb skewers
18/1/2025 Sat     1 0 5 eggs and advocado   Turkish kebabs with rice and bread, cake
19/1/2025 Sun     0.5 0      
20/1/2025 Mon     0 0   2 bunless half pounders salmon, asparagus, salad
21/1/2025 Tue     1.5 0 Bulletproof coffee 5 fried eggs and cheese steak, veg, salad, nuts
22/1/2025 Wed 83.9 17.7 0.5 0 Bulletproof coffee 4 boiled eggs and cheese Nandos (carb free)
23/1/2025 Thu 83.7 17.7 0 0 Bulletproof coffee   Chicken with salad, veg
24/1/2025 Fri     0 W0 Various hotel buffet food Soup and bread Muscles and fries
25/1/2025 Sat     0 W0 Shashuka Bitterballen Oysters, Sweet and Sour Chicken
26/1/2025 Sun     0 W0 2 filet-o-fish, fries, milkshake Yoghurt and berries Salmon, mash potato and veg; 100% choc
27/1/2025 Mon 85.9 18.1 0 W0 Bulletproof coffee 2 eggs, mackerel, avocado Steak, mushrooms, cabbage and salad