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Archive for the ‘ketogenic diet’ Tag

Quick Thought   Leave a comment

I’ve posted before about goal setting and checking your course every now and again.  It’s important to know where you are, where you want to be, and if you’re on the right path to get there.  Being on the right path, though, isn’t enough.

Will Rogers famously said “Even if you’re on the right track you’ll get run over if you just sit there.”  And that’s a very important message.

Think about this.  Perhaps you’ve wanted to lose weight and you’ve heard about the ketogenic diet.  So you get a curiosity about you on the topic and start looking online for information.  You find a blog or two about the ketogenic diet and you scroll through the posts and check out all the progress pics.  It certainly seems like the real deal.

You start following people on YouTube and Instagram that are living a ketogenic lifestyle.  From them you learn about their journey and what they’re doing daily to meet the goals of being keto.  You look back to past posts and videos and you’re amazed at how far they’ve come.  Clearly you can lose a lot of weight on the ketogenic diet.

But you’re a nuts and bolts kinda person so you download a few books on the ketogenic diet to your Kindle and get to reading.  Some of the books are broad and give sweeping advice, others are more narrow and scientific.  Altogether they have given you a complete understanding of how the diet works.  You understand ketosis like a pro.  You can develop ketogenic meal plans in your sleep.

Over the last month of information consumption you’ve become a storehouse of ketogenic knowledge.  I could ask you questions about gluconeogenesis and you could tell me for a guy my weight what level of protein to stay below to avoid it.  I could ask you the difference between ketosis and ketoacidosis and you could expound on that for an hour.  I’m at the store and want to buy something new, but I’m not sure if it’s keto friendly.  One text to you and now I do.  You’re clearly on the ketogenic track.

But you look down at your belly and you realize you haven’t even lost an ounce.  Why?  You’ve been so busy learning you haven’t been doing.  Having knowledge about a subject is great, but putting it into practice is better.  You need to take the first step and begin walking the path.

This applies to anything you might learn or think about.  Got goals?  Well if you aren’t taking steps to achieve them you’ve actually only Got dreams.  Want a calmer mind?  Sitting around thinking about a calmer mind pretty much is the opposite of what you’re after.  Thought about learning a new language?  Downloading Babel+ won’t get you any closer to that if you never open the app.

Don’t just find the path, walk it.  Don’t wonder how your life could be, live it.  To quote the great philosopher, “Do or do not, there is no try.”.  Take that first step down the right track today and you just got one step closer to the life you want to live.  Have a great day.  Peace.

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Thinking About Starting the New Year Keto?   4 comments

As we slide in to the end of the year I’m happy to report I’ve had great success this year dropping weight on the ketogenic diet.  I’ll have one more weigh-in on Monday, the last day of the year, and barring any surprises I’ll be down just a smidge over 80 pounds for the year.

I’ve kept up with keto news all year long and the diet is only getting more popular as people see the success being had on it.  And not just in weight loss.  I feel so much better than I ever have.   Energy all day long.  No afternoon dips, or dragging my depleted body home at the end of the work day.  Why I even just completed a 48 hour fast and felt great at the end, not hungry and exhausted.  It’s just been my experience that being on the ketogenic diet is great for your body.

So perhaps you’re considering going keto for the New Year.  If so, here are some suggestions I have to start the Keto New Year off right.

First things first.  Before starting any new dietary or exercise program I’d be remiss in not encouraging you to discuss this with your doctor. When you go from a glucose fueled body to a ketone fueled one you are fundamentally changing how your body operates.  While I’ve found it very safe and effective for me, I don’t know you or your current medical situation.  So even if you have to put your start day off a little into the year, talk to a trained medical professional who is aware of your current medical situation.

Assuming you’ve already completed that step you have three days to go before January 1st, 2019.  My advice, live it up.  Probably not the advice you were expecting, I know.  But going keto means you’ll be giving up a lot of stuff you enjoy eating.  Sure you’ll get to replace it with keto friendly meals that are delicious so you will still eat well.  But there are things you enjoy that will most likely be no-no’s on the keto diet.  So take the next few days to enjoy those one last time before you commit to going keto.  Plus this will help with the next step.

Get rid of all the temptations.  If you have boxes of cereal you love to eat still in the house, you’re going to eat them.  As you transition to ketones as your primary fuel source your cravings will go up.  If the food you love is readily available you’ll fall into temptation.  And if you’re absolutely certain you can go without these foods so they won’t be a problem if they’re in the house, then why would you have a problem throwing them out anyway?  The answer is obvious, if you’re having a hard time convincing yourself to get rid of food you know you shouldn’t have, it’s because you’re inclined to have it.  Fix the problem by throwing it away.  If you’re uncertain if something is keto or not, there are plenty of online resources to answer the question for you.

After you’ve gotten rid of the bad stuff you obviously want to stock up on the good stuff.  Again, do a little research on what you can and can’t eat.  Create a short list of stuff on the “can eat” list that you love.  Have plenty at the house.  If you’re hungry and you have keto friendly foods that you love to eat already within reach you’re much more likely to stay on track.

The next step is important.  Let the people in your life know you’re going keto.  This helps for two reasons.  First, it keeps them from being a stumbling block to you, even unintentionally.  Let them know that for the next few months you have to restrict your food choices and avoid places where you’ll likely cheat.  It takes several months of adaptation before you can safely take a keto day off and get right back into ketosis afterwards.  So by telling them in advance it’ll help you avoid awkward moments when you’d have to say you have to decline their invitation out.  The second good thing is accountability.  If your friends and family are aware you’re going keto and what that means they’ll be there to help keep you honest.  Accountability was a great tool for me when I first started.  That’s why I decided to post progress pics on my Instagram.  If I strayed too much the pics would show it.  So I didn’t.

Which brings me to my next suggestion.  The first day take a pic of how you look.  You don’t have to share it on Instagram like I did, but I do think you’ll be amazed at how much support you’ll get if you do.  At least have the pic for yourself so you can take a new one every month so see how you’re progressing.  Going back and viewing my progress in pictures has been wonderful, and helps keep me honest.

Finally, mark March 1st on your calendar.  This will be the point where you’ve gotten two full months of keto under your belt, which should be way looser by now.  This is the amount of time you should be committing yourself to before entertaining straying from the ketogenic diet.  While you’ll see results in the first week or two, it’ll take at least 6 weeks before you fully adapt and are experiencing all the benefits.  If you just give the diet a week or two you’re not really giving it sufficient time to be completely effective.  So spend the next few days mentally preparing yourself for two months of dedicated keto.  And this means no cheating.  I’ve said this before, if you start a diet looking for ways to cheat you should just not start the diet.  You aren’t truly committed to it.  Two months may seem like a long time but my first two months flew by.  After your two months are up if you’d like to take a day off from keto to reward yourself, go ahead.  Just don’t go crazy when you do, and I’d recommend fasting the day after to get your right back in ketosis.

So that’s my list.  If you have any other ideas, please leave them in the comments below.  Agree/disagree with anything I’ve said, comment on that too. I’ve had great success with the ketogenic diet, and understand it pretty well, but I wouldn’t consider myself the final say on these things and would love to discuss any differences of opinion.  I hope you had a great day today.  I hope you have three more wonderful 2018 days.  And I hope you hit the ground running come 2019.  See you soon.

 

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.

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.