How Dark is your Chocolate?

Lindt Excellence 70% Cocoa

Product	Servings	Fat grams per serving	Protein grams per serving	Carb grams per serving
85% dark Chocolate	1	18	5	15

Total Calories	242*
% fat Calories	66.94%
Ketogenic ratio	93.91%

Product	Servings	Fat grams per serving	Protein grams per serving	Carb grams per serving
70% dark Chocolate	1	19	3	17

Total Calories	251*
% fat Calories	68.13%
Ketogenic ratio	89.53%

*Note, servings are small enough for rounding to be an issue.  The manufacturer claims slightly different calorie counts.

Here's a very interesting one to me.  My friends always talk about how the darker the chocolate is, the better it is for you, but then I was surprised by this little tidbit that 70% dark has more fat than 85% dark.  I realized that cocoa solids have more protein than fat, and the chocolate is bitter enough at 70%, they're going to try to cut fat more than sugar as they push the percentage higher.  I had to sit down and do the math on this one.  Turns out my friends are not far off.  70% has a higher percentage of calories from fat, but since protein is less ketogenic than carbohydrates, the 85% is still a higher ketogenic ratio.  If you were treating epilepsy you might want to melt this down and mix in some clarified butter, but for the average sugar intolerant person I think both choices are good.  For now I'm sticking to the 70%, no point in having chocolate at all unless you enjoy it.

Just Cheese

Sometimes simplest is best

Product	Servings	Fat grams per serving	Protein grams per serving	Carb grams per serving
Fresh Mozzarella	8	6	5	0

Total Calories	592
% fat Calories	72.97%
Ketogenic ratio	220.00%

Mozzarella and Prosciutto Roll

No prep needed, but I like to slice it and add a bit of salt and spice...  You'll find this with pre-made appetizers, or near fresh mozzarella.

Product	Servings	Fat grams per serving	Protein grams per serving	Carb grams per serving
Mozzarella roll with prosciutto	4	15	18	3

Total Calories	876
% fat Calories	61.64%
Ketogenic ratio	145.78%

Deli and Fruit

This was actually a breakfast...

From the local grocery store.  (The fancy chain, but a less fancy location.)
1/4 lb of deli roast beef
1/4 lb of deli provolone
1 tangerine
1 bottle of vitamin D milk.

$6.69, comparable to fast food in my area.

I was a bit surprised that they have recently changed the labeling on the milk.  It used to prominently say Vitamin D Milk, and the term "Whole" was in fine print, and the percentage had to be calculated from the nutrition label.  Now they feature the word "Whole" and say "Vitamin D" and "3.25% milkfat" in finer print.  I call this one a minor victory for the high fat diet.

Oranges are not part of my normal low-sugar diet, but I had a hankering today.

I'm not awake before 10 AM, so breakfast was very simply prepared.

Ok, down to the nutrition.

Milk, 2 legal servings times 70 fat calories, 32 Protein calories and 48 carb calories
Seasoned Roast Beef, 2 legal servings times 20 fat calories, 40 protein calories, 0 carb calories
Provolone 4 legal servings times 70 fat calories, 20 protein calories, 0 carb calories
Tangerine: We'll call that one a large, 3 fat calories, 4 protein calories, 64 carb calories

851 Calories
54% fat calories

For my size, weight maintenance is 2100 calories a day, this meal is more than 1/3 of that requirement.  It did feel like a lot of food.  I have been lately eating heavy breakfast and lunch with light suppers, so it is only a little bit over.  I was surprised that the bottle of milk's carbs were on the same order of magnitude as the tangerine's, but it still had a more favorable ratio than the tangerine.

A third of a pound of meat and cheese with only water would have been more ideal:
640 calories
67% fat

Next time I'm going to present the nutrition more compactly and get you a ketogenic ratio...