Thankfully, I feel better today than I did yesterday. It’s not quite as great as Day Two, but it’s getting there.
My energy levels are improving quickly, and I feel more motivated to tackle my day.
By the end of this week, I expect my energy to skyrocket, making everything feel easier and more manageable.
My Daily Progress
Weight Loss
| Date | Weight (lbs) |
| 2 Jan 2025 | 235.5 (106.8 kg) |
| 3 Jan 2025 | 233.0 (105.7 kg) |
| 4 Jan 2025 | 230.5 (104.6 kg) |
| 5 Jan 2025 | 229.3 (104.0 kg) |
Report: Down 1.2 lbs (0.6 kg) today, bringing my total to 6.2 lbs (2.8 kg) in three days—just over 2 lbs per day!
As my body adjusts to this diet, weight loss will likely slow down. To speed it back up, I can tweak factors like when I eat, how much, or how often.
Options include:
- Only eating in a shorter window of time
- Eating smaller portions
- Fasting altogether
If my weight loss plateaus, I’ll try one of these strategies and see what the scale says tomorrow.
Blood Pressure (BP)
| Date | BP – Before Food (Best of 3) | BP – Before Food (Worst of 3) | Average |
| 2 Jan 2025 | 155/103 | 166/102 | 160.5/102.5 |
| 3 Jan 2025 | 163/99 | 175/97 | 169/98 |
| 4 Jan 2025 | 166/97 | 169/100 | 167.5/98.5 |
| 5 Jan 2025 | 158/102 | 172/103 | 165/102.5 |
Report: I decided to average the best and worst readings for clarity.
Systolic blood pressure
The first number, which measures the pressure in your arteries when your heart beats, shows a slight improvement compared to yesterday.
Diastolic blood pressure
The second number, which measures the pressure in your arteries when your heart rests between beats, is trending up.
I’ll monitor closely. If the numbers keep climbing, I may need medication, though I’d prefer to see how much progress I can make through diet alone. After all, risking a heart attack or stroke is not worth it.
Blood Glucose
| Date | Blood Glucose – Before Food (mmol/L) |
| 2 Jan 2025 | 7.2 |
| 3 Jan 2025 | 5.8 |
| 4 Jan 2025 | 6.3 |
| 5 Jan 2025 | 6.0 |
Report: Blood glucose is down to 6.0 mmol/L, still below where I started.
I’m steadily moving out of the danger zone. While I’m still in the pre-diabetic range (5.7 to 6.9 mmol/L), this downward trend is encouraging.
More Rules to Diet By
To stay on track, I’ve added more rules to my routine. Click here to view my full list of diet rules. These help structure my day and give me clear strategies to follow:
Rule #5
Drink water and take electrolytes regularly.
Why?
Hydration and electrolytes are critical, especially on the Carnivore Diet. I take Celtic Sea Salt and drink filtered water at least three times a day:
- First thing in the morning after taking my measurements.
- With lunch.
- With dinner.
If I feel fatigued, have cramps, or experience brain fog, I increase my water and electrolyte intake.
Rule #6
Take a photo of everything you eat or drink.
Why?
This keeps me accountable and helps track what goes into my body. Photos include metadata (date and time), making it easy to log everything later.
Bonus: I tend to eat less when I photograph my meals—an unexpected but welcome side effect!
Final Thoughts
Day Four marks the end of the “keto-flu” phase, and I’m feeling optimistic. From here, it should be smoother sailing—at least physically.
Now, if only my cravings for junk food like Coke or Pringles would disappear! We all have our triggers; mine used to be bread. These days, it’s sugary and salty snacks. Staying mindful of my food addiction helps me stay on track.
See you tomorrow with another update! 😊
Warmly,
Paul
