Day 31: My Ketogenic Journey

Being a Nutrition and Lifestyle Coach, we are somewhat obligated to try different diets in case we’re asked by potential clients about these diets. And so we know how to help and have experience with what they are asking of us.

I didn’t know what the Ketogenic diet was and I didn’t know whether it was for me.  After receiving emails and seeing articles about the Keto diet, I decided to do some research.  If you know my story, I’ve always been thin.  I used to have relatives say to me in Chinese i.e. Cantonese: “Don’t you eat?  You’re so skinny! It’s not good!” My grandmother used to say to my mom: “Give her cake to eat.” It is a Chinese cultural thing: If you’re skinny, you’re not healthy.

While I was doing my research, I looked to see if a person could gain weight on the diet especially since he or she would be consuming lots of fat. I thought the fat consumption would help but you are actually burning fat as fuel since you don’t have the glucose from the carbs to burn. This is the primary reason a person loses weight.

May 28th was my first day of my Keto journey.  I lost a couple pounds that I didn’t need to lose because I cut my carb consumption. If you are on the Keto diet, you know that you need to really up your fat consumption (70 – 80% fat), lower your carb consumption (5 – 10%) and protein consumption is moderate.  One other thing: like a high carb diet, you have water retention with a high fat diet so you really don’t know how much weight you are losing or gaining.

Most foods especially fruit, pasta, well, pretty much any grain, are loaded with carbs.  My daily consumption of food was this: lots of vegetables – leafy vegetables, cauliflower, cucumbers, etc, some protein (chicken, fish, ground turkey), healthy fats (extra virgin olive oil, avocados, pecans, nut butters, ghee, and organic unrefined coconut oil), dark chocolate, eggs, feta cheese, pepper jack cheese, strawberries, and blueberries.  Once in a while, I made my own fat bombs and a couple slices of fuji apple.

After 31 days on my Keto journey, I found that if you really want to lose weight, it can be done. You really cut your calorie consumption down on the Keto diet.  I ate a lot more calories for my personal circumstance.  Since I don’t normally eat dairy products, I wasn’t too hip on eating cheese. The only dairy product that I normally eat is Greek yogurt.

Suggestion: If you want to try the Keto diet, it’s very important to read labels!  Almost everything has carbs in it!

So, I thought a few days ago that I was going to give up a keto lifestyle but I read that you can do “carb up” days and then go back to eating a standard ketogenic diet.  This is what I decided that I am going to do.

Keto on!

Shay

 

Resources:

Book: The Keto Diet: The Complete Guide to a High-Fat Diet by Leanne Vogel

www.perfectketo.com

 

 

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Recipe for Butter Coffee

I found this delicious high fat beverage on one of my keto diet apps.  It looked so good that I had to try it for myself! I changed up some of the ingredients to what I wanted. Adding a little almond milk gives this coffee a latte taste!

Butter Coffee

 

Here is the recipe:

perfect keto ketone supplement

 

Ingredients:

1 cup hot water

1/4 cup coffee

1/4 cup almond milk or coconut milk- optional

1 tbsp ghee

1/2 – 1 scoop of ketone base

 

Directions:

Mix all ingredients in NutriBullet blender or a blender that you have.

 

Top with cinnamon, cacao nibs, or whatever you like.

 

You will love it!

 

Keto-Friendly Green Smoothie Bowl

Hey everyone!  I just came up with this keto-friendly green smoothie bowl recipe.

Keto Green Smoothie Bowl

 

Keto Green Smoothie Bowl Recipe

Ingredients:

1 cup Kale

1/4 cup Strawberries

1/4 cup Almond Milk

1 scoop Low Carb Protein Powder

MCT Oil Powder

1//4 cup hulled hemp seeds

 

Directions:

Blend all ingredients in a blender.

 

Top with raw cacao nibs, hulled hemp seeds, blueberries

 

 

 

Day 12 of My Keto Journey

First, I will have to say, initially it was tough finding foods I could eat! Everything has carbs in it! So, I starting researching the internet to see which foods are low carb.  I began referring to a couple websites:  www.perfectketo.com and https://draxe.com/hub/keto-diet/. Based on the food lists on the perfectketo website, I cut out most fruits especially bananas that are loaded with sugar and starch!  I used to eat one banana a day.

Following a Strict (Standard) Keto Plan – Meal Planning

So, in order to track my fat, protein, and net carb levels, I downloaded a keto app on my phone.  First, you enter your height/weight, how much you exercise you do, and weight loss or weight management goals. The app will indicate how many calories you need per day, grams of fat, grams of protein, and grams of net carbs.  This app also has keto recipes!

Hint: Purchase your Keto foods prior to beginning your Keto journey. It makes it easier to create your meal plans for breakfast, lunch, and dinner. Oh, and snacks!

My Keto Experience – Beginning Phase

Day 1 and Day 2, I cut my carb intake down; however, I ate too much protein and I not  enough fats.  Mind you, I didn’t eat much fat at all prior to beginning my Keto journey. Day 4 and Day 5, I got my fat, protein, and net carbs within the range I wanted. After several days now, I am able to tweek my meals and have an idea of what to eat.

 

Keto Omelette 2

Keto Omelette

 

Keto butter coffee

Keto Butter Coffee

 

Strict Keto Plan

The Strict Keto Plan: 70 – 80% fats i.e. healthy fats, 20 – 25% protein, and 5 – 10% net carbs (carbs – fiber).

Symptoms of Ketosis

Some symptoms of the keto flu include headaches, low energy, and constipation.

Testing for Ketosis

Purchase a box of ketone strips to test your urine for ketones.  Mine tested positive for ketones on either day 5 or 6. Some other ways to test for ketones are a blood tester and breathalizer.

 

Stay tuned…

For learning how to become fat-adapted.

 

 

Starting my Keto Journey

Hi there!  After doing lots of research on the Ketogenic Diet, I decided to try it. Actually, my situation is different in that I need to gain weight.  I’ve always been on the too skinny side that I had relatives and friends say, “Why are you so thin?  You look unhealthy.” I finally got to my ideal weight when I got divorced from my first husband and when my current husband lost his job, the stress caused me to lose some of that weight. Since then, I’ve been having a tough time gaining weight. I usually eat a plant-based diet or flexitarian diet. And I don’t usually eat a lot of fat. I researched a few websites to see if gaining weight on a keto diet is doable and I found out that it is. I really like the diet doctor.   So, according to their website, the difference for those who want to lose weight would be that they would need to fast more often, whereas those people who want to gain weight i.e. for muscle mass, etc, would need to eat more often.

There are several books/cookbooks on Amazon that I looked at on the Keto Diet.  So, I am waiting to receive one that I purchased in the mail. I will share recipes with you once I get my book!

Did you know that you need to purchase ketone strips to check to see if you are in ketosis. Note: ketosis is where you get your energy from ketones which comes from the breakdown of fat. You pee on the strips and if it is negative, you probably need to cut more carbs.  I am finding that this is…cutting carbs is not easy to do because it seems like almost everything has carbs in it.  You really need to read labels.  I found a keto app that I am using to track my fat, protein, and carb intake.

If you’re on the ketogenic diet, I would love to hear your thoughts!

Stay tuned.

 

Welcome to the Ketogenic Diet!

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton

 

So, I had to check out the newest diet craze for myself!  I’ve tried almost every other diet; so, why not give the ketogenic diet a shot!

If you are new to the ketogenic diet, you’re in good company…we can learn and play together!  After all, it is nice to do things with a tribe!

If you don’t know what the ketogenic diet is, here is a brief description.

The ketogenic diet is a low-carb, high-fat diet that offers many health benefits and may even have positive benefits against some diseases, a couple of them being epilepsy and Alzheimer’s disease. There are many studies which show that this type of diet can help you lose weight and improve health.

The ketogenic diet (often termed keto) is a super low-carb, high-fat diet that shares many similarities with the Atkins and other low carb diets. It involves drastically reducing
carbohydrate intake, and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis that turns your body into an incredibly efficient
fat burning machine. It also turns fat into ketones in the liver,which can supply energy for the brain.

In the upcoming weeks, I will be sharing recipes, tips, and miscellaneous other fun things.

 

TofuScrambleForkBlack

Happy that you’re here.  Let’s get this ball rolling!!

 

Hugs.