Operation Keto - Week Four


I’ve noticed that each week is bit rocky for me, but thankfully this week has ended with TWO celebratory milestones! The first is that I have officially been doing Keto for one month, which for a yo-yo dieter is H.U.G.E. I’m a notorious two week quitter and I’m glad to have hopefully broken that habit. If you’re also a yo-yo dieter I think Keto might be worth a shot because it doesn’t feel like your normal diet, in fact I don’t even see it as a diet anymore, just a way to eat which is a very different mindset for me to have. The second milestone is that I’m in a new set of “10s” on the scale, which hasn’t happened since August!

Now let’s touch on how this week was a bit rocky. I discovered that I am 100% over cooking. It was okay, sometimes even fun the first two weeks, but the fun has seriously ended and probably won’t come back, so I’m putting personal Keto chef on my Christmas list this year. Next, I discovered I am a carb monster and I get very very very carb hangry once a week. To combat this I’ve decided to lean into it (within reason), you can read why I think this in the week’s update questions below. On Sunday my carb hanger was the biggest it had ever been. I was mad, crabby, and a total B (yup, I’ll admit it). I had a Christmas party with my girlfriends planned for that night and we were having breakfast for dinner—waffle sandwiches. My very sweet and accommodating best friend Amanda offered and insisted on making me Keto-approved waffles, but the closer the clock ticked to party time the more angry I got that I’d have to have keto waffles instead of delicious normal waffles with REAL maple syrup like everyone else. So I made the decision (happily but also angrily) to eat non-keto at the party and man am I happy I did! The moment I got to the party and popped some gummy bears in my mouth, it was like a new person emerged. To say I indulged would be an understatement. I went home with a full belly of sugar and carbs and yes I felt a teensy bit sick, but the happiness that I also felt was worth it. The next day I was right back on Keto.

A goal I’ve made for myself this next week is to drink more water. It’s sad and very unhealthy how little water I’ve been drinking, so to keep myself accountable I’ve been forcing myself to finish a water bottle in the morning and/or before I break my fast with my “Fat Latte” (more about this below). I’ve also started tracking my water intake on My Fitness Pal. I’m shooting for at least 80 ounces of water a day.

Weekly Update Q’s

Weight Loss or Gain

I am THRILLED to report this week I am down 3.7 lbs!! Cue GIF of Phoebe and Rachel jumping and clapping. This 3.7 lbs puts me at a month total loss of 7lbs and in a new section on the scale! This is quite a lot of weight to drop in one week, so I am fully prepared to have no loss or even small gains next week. Hopefully that won’t happen, but if it does I’ve already mentally prepared for it. Next Wednesday, please remind me that I just said this (lol).

How Do I feel?

As of today I feel very happy and have a newfound hope in Keto. If you had asked me on Sunday you would have gotten a very different and very aggressively negative answer. Still no anxiety to report here, except for one instance where I had a double shot latte and no water so clearly that was just the caffeine. I still haven’t felt more energized or focused, which is kind of annoying but hopefully in the next week or two I’ll start seeing those results.

What Are your Go-To’s For BReakfast, Lunch, Dinner, and Snacks?

Because I unintentionally intermittently fast in the morning I have been breaking my fast around 11:30-ish with what I’m calling my “Fat Latte” (pictured above). And I’m sharing the recipe and macros with you below! My Fat Latte keeps me satisfied for at least 2 to 2 1/2 hours! Before I allow myself to have my FL, I force myself to drink a water bottle, because I’ve noticed I have been lacking in the water department. For lunch I’ve been craving Chipotle. I ask for a Steak Burrito Bowl with veggies, lettuce, pico, sour cream, and cheese. It’s not a very big bowl because it omits beans and rice but it’s filling. If you’re an avocado lover, definitely load up on the guac. Salmon has been a popular dinner option this week. I love salmon so much but hate the way it makes my house smell. It literally takes two days for the smell to dissipate even with the windows open and candles burning — it’s BAD. If you have any tips PLEASE share! Brett’s mom did some Keto-experimenting at family dinner this week and made Keto pizza’s from Simply Keto! While they definitely weren’t like actual pizza dough they tasted great and filling with lots of toppings and curbed pizza cravings. Brett and I also found a new salad go-to other than Caesar salad. Antipasto salad (sans garbanzo beans)! Lots of salami and pepperoni gives you the perfect ratio of fat and protein and the Italian dressing (make sure there is no sugar) is delicious! My go-to snacks this week have been hard boiled eggs and RxBar nut butter packets. They are the perfect thing to have in your purse for when the snack monster emerges.

Overcoming Temptations to Break the Diet…

The biggest lesson I’ve learned about myself and this diet this week is that I have a serious carb craving once a week and instead of getting extremely mad and grumpy I need to just lean into it. Completely depriving myself all week is NOT good for my mental state. Every week on this diet I have eaten one non-keto meal once and it curbed all carb cravings for a few days, kept me nice (Brett will verify this), and hasn’t stalled my results. While I don’t plan on always having one “cheat meal” every week, I have learned that it’s okay to do so, which is so freeing and makes me believe this diet is actually sustainable.

Fat Latte Recipe




  1. In my Breville Milk Cafe I add the above except espresso.

  2. Warm on preferred heat setting. I like mine hot so I usually set it to 150-160 degrees.

  3. When done, brew espresso.

  4. Pour milk mixture into cup simultaneously with espresso for a perfectly blended latte.

  5. Enjoy!


  • Calories: 217

  • Fat: 23 grams

  • Protein: 1 gram

  • Net Carbs: 1 gram


  • Milkadamia for Unsweetened Original Almond Milk (will has less fat though)

  • Use 2 tablespoons of Heavy Whipping Cream if using almond milk to make it creamier

  • New to MCT Oil? Start out with 1/2 tablespoon and work your way up to 1 tablespoon

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