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Archive for the ‘ketogenic diet’ Tag

Making Things Keto   Leave a comment

Invariably when someone suggests you try this diet or that diet the first thing you want to know is “What am I going to have to give up?”  The keto diet is no different.  Fitting your eating around less than 50g of carbs makes the list of things you’re giving up quite long in fact.  Event things that used to be considered ok to eat on other healthy diets.  Things like sweet potatoes, which are ok on the Paleo diet, just won’t fly on Keto.

So one of the strategies to deal with what you’re giving up is to start finding ways to make “keto friendly” versions of the foods you want.  Overall I’m ok with this strategy.  After all if you’re sticking to your diet, what does it matter if the foods you’re eating are designed to remind you of the things you aren’t supposed to have.   Having said this, when it comes to starting with keto I do recommend a month of strict keto before you start looking to work around what you aren’t supposed to eat.  The reason is that if you’re including things in your meal plan that remind you of foods you loved to eat before you’re fully adapted to keto you run the risk of indulging on the real deal.  If you feel that you can do these keto alternatives without the temptation, though, go right ahead.

This isn’t going to be an exhaustive list by any means, just a short one of a few adaptations I’ve made or used.

My first one, to replace rice, is riced cauliflower.  It isn’t a perfect alternative though as it has what I call a temperamental window.  It’s easy to not cook it enough so that it’s too hard to give the same mouth feel as rice.  It’s also easy to over cook it and your riced cauliflower quickly becomes mashed cauliflower.  Here’s how I typically use it.  I usually buy it riced instead of chopping it up myself.  I’ll microwave it in 30 second intervals until it’s warm but not hot.  I’ll then cover it with whatever I would have used to cover the rice with.  The heat and liquid content of that usually heats and softens the riced cauliflower from warm to just right.  Again, it’s all about getting the right mouth feel.  A nice dish is to brown some sausage, add a small amount of Rao’s Tomato Sauce, and serve it on top of the riced cauliflower with a little shredded mozzarella on top.

My next one is a breakfast alternative.  If you like McDonald’s Sausage McMuffin with egg there’s a keto alternative.  Cook an egg on the stove while browning some sausage patties in the oven.  They do sell rings to make the egg circular like McDonald’s does ( http://a.co/d/ffxvpVO ).  Instead of using muffins you just use two sausage patties, placing the egg and cheddar between them.  It’s a little messier but so delicious.

If you really just need bread though there are recipes for that too that are keto friendly.  My favorite is Fathead Dough.  Here’s a link to a recipe from Keto.Connect on it ( https://www.ketoconnect.net/fathead-pizza-crust/ ).  Once you’ve made the fathead dough it’s easy enough to use it to create different things.  You can wrap it around some sausage and cheddar and then bake it in the oven at 350F until golden brown and you have delicious sausage bites.  You could form them into buns to use with hamburger patties to make keto hamburgers.  You could wrap it around a hot dog.  Lots of options.

And the final one I’ll list today is noodles.  You can make keto noodles with a spiralizer and a zucchini.  You can get the spiralizer pretty cheaply on Amazon ( http://a.co/d/dNrkDiu ), although you might be able to shop around locally and find one.  It’s easy to use, and if you get the model I linked it offers the ability to vary the way the noodles come out.  Once you’ve spiralized them though I’d use them quickly.  You can basically use them in any recipe you’d use noodles in.  Just keep in mind that like noodles the more you cook them the mushier they get.  If you can, to maintain a more al dente type noodle, use them raw or only slightly heated.

So there you have it, a short list of ways to create keto alternatives to foods you enjoyed before keto but can’t have now.  Again, this is a very small list.  If you’d like to hear about specific foods you like that yo’d like to make keto just leave a comment below and I’ll try and find an alternative for you.  There are tons of keto alternatives out there, including sweeteners and desserts.  Some require you to cook, some come premade.  But that’s for a later post.  Hope you’re all having a great day and I’ll see you soon.

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Weekly YouTube Vlog   Leave a comment

This one is about the Keto Flu.  Check it out.  Feel free to leave a like and a comment.  Subscribe to the channel and enable notifications if you’d like to know when new posts go up as soon as they happen.  Enjoy.

New YouTube Video   Leave a comment

Here’s my latest video. Check it out. Go to YouTube and leave a like if you enjoyed it. Feel free to subscribe and get notifications if you want to keep up with me on YouTube.

https://youtu.be/ZgD7PpdfVfA

10/15/2018 Weekly Update   Leave a comment

Did my weekly weigh in this morning.  Down another .6 pounds from last week.  I’m now at 277.8 pounds.  My muscle mass is 27.1% and my body fat is 37.5%.  Last week they were at 27.0% and 37.7% respectively.  In terms of pounds that comes in at 75.3 pounds of muscle and 104.2 pounds of fat this week.  That puts me up .1 pounds of muscle mass and down .8 pounds of fat.

So not a lot of big changes but they were all changes in the right direction.  As the speed at which I lose weight varies from week to week I try to keep an eye more on the averages.  I still think that when looking at the averages I’m on target to be at the weight I want by mid next year.  I’ll be at my first goal of 230 pounds by about April I’d imagine.  Now that doesn’t take into account any issues with loose skin I might need to take care of.  This is more a timeline of how I’ll do losing what I can without surgery.  If I can lose the weight and the skin retracts nicely so I don’t need the surgery, all the better.

In terms of exercise progress so far this month I’m really on target.  Since the 1st of the month there has only been one day that I didn’t close all three rings. So that’s two fifteen minute workouts a day for all but one day so far.  They’ve been mainly walking workouts.  I’m planning on including at least one, maybe two, jump rope workouts a week to try to get the weight loss revved up again.  I’ll keep you posted on that.

Food wise, I’m considering upping my calories by increasing fat intake.  I think another possible reason I’m losing more slowly is my body needs to have the fires stoked again.  Temporarily taking in more fat will accomplish that goal.

Meditation wise I’m doing well.  I get my morning meditation in almost every morning.  I’ve started adding a nightly routine where I listen to subliminal messages.  Right now I’m doing the ones on lucid dreaming.  I’ve been interested in lucid dreaming for a while. It’s happened a couple of times in my life but I’d really like it if I were to be able to lucid dream more regularly.  I figure worst case scenario, even if the subliminal messages don’t work as planned it’s still another 30 minutes of meditation a day.  And that can’t hurt.

So I’m liking the progress I’m making.  I’m feeling better and stronger every day.  That’s both on the inside and the outside.  I’ve lost more already then I have to go so happy about that.  I can see a finish line, which is very motivating.  And each day I visualize a better future then I did the day before.  And each day I become that more certain the future will come true.  I’ve had a great day today and I hope you have too.  I’ll see you again in a week for another weigh in and tomorrow for another post.  Take care.

YouTube Is Up and Running   Leave a comment

Ok, so this will be a short post.  I filmed my first video for YouTube and posted it.  I did this on Wednesday.  I had a short waiting period as I had friends of mine go view the video first to make sure there wasn’t any issues.  I am now ready to post it here.  The video, obviously, speaks for itself.  I would just say that I’d appreciate it if you left a like and a comment.  I only know what to improve when given feedback.  As an example, one friend mentioned my filming it with the blinds in the background put too much light behind me so I look a little too shadowed.  I agree.  So whether it’s content or cinematography, feel free to let me know what I can do better.  If you just straight up liked it, feel free to leave that in the comments too.  Have a great day.

Common Keto Misconceptions   Leave a comment

For today’s blog post I’d like to cover some misunderstandings about the keto diet I frequently run in to with people who are considering going keto, and a few who are actually practicing it.  Keep in mind that these are my own personal opinion and shouldn’t be taken as the word from the Keto gods.  Also, as certain as I feel about these points, do remember that everybody is different and every body is different.  What that means is that this is from my experience living a ketogenic lifestyle but that may not be directly applicable to you.  As always, you’re running the great experiment of your life and you should try these things out for yourself, keeping what works for you, discarding what doesn’t.  So now, in no particular order, the misconceptions.

!.  I’ll do keto for a week to lose fat quickly and then I’ll go back to my old diet.   Sorry, but it doesn’t work that way.  While you’ll experience some rapid weight loss in the beginning, it’ll be mostly water weight.  So after your week is up, and you go back on a carb rich diet, you’ll just start retaining water again and you’ll gain almost all of it back.  And even if you do keep it off, it’s only water weight, which doesn’t do you any good if you’re trying to lose fat.  Plus, it’ll take you more then a week to become keto adapted.

2.  I’m not sure if I can get rid of carbs altogether like that/I don’t know if I can go vegetable free.  While the Keto diet is a very low carb diet, it isn’t necessarily a no carb diet. I say necessarily because there is a version of the keto diet known as the carnivore diet that is carb/vegetable free.  However, it isn’t necessary to go the carb free route to live a ketogenic lifestyle.  You just need to keep it under 50g total carbs, and aim to keep it below 20g of net carbs (Total carbs-fiber).  What carbs you choose is up to you, just keep in mind that some carb sources will blow right through your 50g, and even if they don’t they’ll put you well over 20g net carbs.

3.  I can eat unlimited amounts of fat without consequence.  While the ketogenic diet is high fat, it isn’t unlimited fat.  You do have to keep in mind that if you frequently take in more fat calories then your body needs, it can still be deposited as fat in your body.  You want to keep a caloric deficit going (how much is up to you) so that your body will be forced to burn through your stored fat to make up the difference.

4.  As long as the food is ketogenic I can safely eat it during a fast.  Negative.  Taking in calories over a very small threshold (for me it’s 35) will break a fast.  Now if you are eating within the guidelines of a ketogenic diet you’ll mimic some of the benefits of fasting, but the only way to get all the benefits of fasting is to fast.  Also, on a side note, there really aren’t “ketogenic foods”.  There are foods that meet the guidelines of a ketogenic diet, but the ratios of macronutrients are what keep you in ketosis.  There isn’t a food that will put you in ketosis automatically.

5.  I’m interested in trying keto but I don’t think the rest of my family will want to.  Oddly enough, you can still do keto even if nobody else in your house/apartment wants to do it with you.  Now I do get that it will be easier if everyone in the house is doing it.  You won’t have access to the tempting foods the others will be allowed to eat.  But you’re an adult,  If you really want to try the ketogenic diet but nobody else at home wants to, then decide you will and stick with it.  I live in a house with two other people, one of whom loves cooking and baking.  Is it annoying sometimes to come home to a house that wreaks of fresh-baked bread?  You bet.  But then I do my weekly weigh in and I see my progress and the bread just isn’t as distracting anymore.

6.  I don’t know if I can do a ketogenic diet since you can’t cheat on it.  If you go into any diet with the intention of cheating on it you’ve probably picked the wrong diet.  Having said that, you don’t have to be keto every day for the rest of your life.  You’re an adult, make adult decisions.  I enjoy my monthly day off from keto.  It’s one day out of a month so while it slows my progress a bit, it doesn’t outweigh the other 29 or 30 days of being keto.  We’re heading into the holiday season so I’m already planning on using my day off for Thanksgiving and Christmas.  And I intend to enjoy them guilt free.  Afterwards I’ll get right back to it with a good fast for a day or two and then back to meeting the keto guidelines.

There are more misconceptions out there.  Perhaps I’ll cover more soon.  But these are the ones I hear the most.  Again, this is all my opinion as someone who has lived a ketogenic lifestyle for three quarters of a year now.  It isn’t scientific fact. If you have a different perspective I’d love to hear from you in the comments.  If you have any questions, leave those in the comments, too.  This wraps up today’s post.  Hope you have a great day.