snacks

Keto Reader Questions

Reader Questions

I’ve gotten a lot of questions and comments and I wanted to address some of them here. I also wanted to share a few products I found (Amazon affiliate links) that I’ve liked so far! But first, on to the FAQ:

Cheat Days

One question I get is do I have cheat days? My answer is no. Not so far, anyways. I am planning on having a “cheat day” in a few weeks for Logan’s birthday. We are having pizza and cake. But other than that I am not having cheat days. Since February 1st when I started this diet I have been on the plan. I’ve had a few bites here and there of things that were not “on plan” but no cheat days. I don’t want to get out of ketosis. I don’t know if that one bite of Logan’s banana or a few M&M’s I had in a month and a half were enough to knock me out of ketosis, but I hope not!

I don’t think cheat days are necessarily the right route to take in the initial phases of Keto. I think once you lose the weight, or get to whatever goal you want to get to, making a modified Keto schedule is a good plan. Maybe planning a cheat day or cheat meal is a good thing. Or having a carb cycling schedule….something. That’s something I plan on doing once I get to my goal. We’ll see.

Alcohol

The biggest question/comment I’ve gotten is that people are curious about keto and want to give it a try but they don’t want to give up their weekend glass of wine! I was totally in the same boat. About 8 months ago, I decided on a strict no-alcohol during the week rule and went back to my old “only on the weekend” treat rule. It’s easy for the “creep” to start and before you know it, you have a glass on a Tuesday night without even thinking about it.

But I was wanting to lose the Prozac Weight, and so I went back to my old rule. (And not seeing any weight loss, see previous post about my struggles.) When I decided to try Keto, I was reluctant to COMPLETELY give up my weekend wine. I mean, in my mind I was going back on the super restrictive (aka MISERABLE) low carb diet, and I did NOT want to give up my Friday glass of wine on top of that.

Thankfully, I found out I didn’t have to. Like everything–it just means moderation. And make sure you are choosing a SMART adult beverage. So since starting keto, I’ve restricted my intake to weekends and keeping it to one or two glasses tops (which was my norm before anyways) and I stick with Pinot Noir or a sparkling white or Pinot Blanc. I tend to like super dry/crisp/not sweet wines anyway, so that works for me!

I do kinda miss beer a little bit, but oh well!

Websites

What websites do I use for recipes? I use Instagram a lot of the time. I find recipes on there and then I will use these websites:

Diet Doctor

Cast Iron Keto

Low Carb Yum

Nom Nom Paleo

 

Snacks

Another question I’ve gotten from people are what to have for easy snacks, especially on-the-go snacks or snacks that are easy to take for work, etc. Here are a few of my favorites so far:

Cello Parmesan Whisps – We buy these at Costco. They are an easy and tasty “chip” substitute and low in carbs.

LonoLife Grass-Fed Bone Broth – I’ve tried a few different brands and so far this is by far my favorite! I really like it! It actually tastes really good. One packet is 50 calories, no carbs, 10g of protein. If you buy it on Amazon and do the subscribe and save option, it’s cheaper.

Quest Bars – I’m not a huge fan of processed bars but I tried a few different flavors of the Quest bars and they were actually ok. The good news is that they were under 200 calories for the whole bar and usually around 4 or 5 net carbs. I tend to split the bar in half and have half of it as a snack.

Atkins Bars – Like the Quest Bars, the Atkins Bars are low in net carbs and high in fiber and quick and easy treats/snacks. Depending on which flavor you get, they taste ok. I got the chocolate mint wafer ones and all I could taste was the chemical/fake sugar flavor. But the caramel chewy one was really delicious. So experiment and see which ones you like.

Nuts – I buy these at Trader Joes. They are the best priced. I buy the roasted/salted sunflower seeds, macadamia nuts and the raw walnuts. Those are my go-to nuts for snacks. I usually eat 1/2 a serving of whatever the package says with some cheese as my snack.

Cheese – Cheese sticks are a great snack (and paired with nuts are great!). It’s nice to have some variety, too. So Michael gets the Babybel rounds at Costco and then I buy different flavored cheese sticks at the grocery store (currently going through a habanero phase).

Plain Greek Yogurt with Berries and Flaxseed – I use the Fage Full Fat and add some frozen raspberries and 1 Tablespoon of ground flaxseed. It’s delicious, high in fat and high in fiber! This snack is great pre-workout because it’s a little bit higher in carbs than my other snacks.

Keto Bark – Holy crap is this delicious!!! I gave it a try and got it on Amazon in a two pack. It is so good! Individually wrapped, which is nice. 120 calories, 10g of Fat, 2g of net carbs…the perfect snack or dessert if you are watching carbs. And it actually tastes SO good!

Other Finds

Liquid Stevia– I wanted to give this a try because the regular Stevia packets has some carbs in it but this liquid version doesn’t have any carbs in it. Plus I thought it would be easier to use liquid stevia in cooking some keto recipes I’ve found that I want to try.

Primal Kitchen Collagen Fuel Vanilla Coconut – I got this to try in my coffee. I was interested in seeing if it was a good alternative to putting stevia in my coffee. I liked that it was in individual packets so I could take it to work easily. It mixed well, but I did notice that some of it did settle to the bottom of my coffee cup so that last sip was a little gross in texture.

The flavor was really nice. I tasted mostly vanilla, not so much the coconut. I made my coffee with the collagen packet and some heavy cream.

If you have any other tips or questions, please leave a comment! Thanks!

Keto Meals Week 1

Here is the first week in meals. Everything I ate (100%):

Day One

Breakfast – Cheese omelet with sausage on the side. Unsweetened iced tea. Coffee with nutpod creamer.

Lunch  – SkinnyTaste’s Picadillo on salad with avocado

Snacks – Walnuts, Olives stuffed with jalapenos, Cheese

Dinner – Turkey Burger with Smoked Gouda Cheese, Bacon, Mayo. I made a cucumber salad with avocado and Newman’s Own Lite Italian Dressing (low carb and no sugar! Yay!) and a glass of red wine.

How I felt & how I did- Felt good! Wasn’t hungry! Like not at all! Didn’t feel tired or run down, either. I even worked out. My macros were great! I was pretty close on all the macros, not perfect, but that’s ok. The important part was I got to 20 net carbs. Yay me!

Day Two

Breakfast – 2 scrambled eggs (with heavy cream), with sausage and red peppers topped with cheese and sour cream and hot sauce. Coffee with heavy cream and nutpod creamer. Unsweetened iced tea.

Lunch – Antipasto Salad. Green salad with Italian dressing. Salami, prosciutto, fresh mozzarella, cucumber, Greek peperoncinos and olives.

Dinner – This was the first challenge–going out to a restaurant. I could have changed our start date so that we began the Keto diet after our dinner plans with friends, but I wanted to be able to make this work even going out. We met our friends at Hopworks (basically a beer and pizza place but it’s kid friendly). I got a Cobb Salad (salad with blue cheese dressing, blue cheese crumbles, tomatoes, bacon, avocado, hard boiled egg). It came with a breadstick, which I did not eat but wanted to!

I did have a glass of wine but just one.

Overall, my second day was good. I was MUCH closer to my macro goals (67% out of 70% of fat, 23% out of 25% on protein) but today I was at 27 net carbs for the day, so over. Looking over my day I discovered that my highest carb count was the avocado–ironically–but that’s ok because it’s the good carbs. (I mean HOW is the avocado higher in carbs than my WINE?!?!)

But I worked out today, so maybe the few extra carbs were a good thing?

Day Three

Breakfast – Omelet with cheese and bacon and hot sauce. Unsweetened iced tea and coffee with heavy cream and Stevia. Still not quite the same as my coffee creamer. WAHHHHH!!!! 🙁

Lunch – I got home from swimming feeling the first effects of the coming Keto-flu (I think). I was weak and shaky and felt like my muscles didn’t work. I had steamed broccoli with Goddess Dressing and some pork rinds (which are kinda weird but good if you are craving chips). Then I had a “wrap”–two slices of turkey and salami and a slice of prosciutto wrapped around a hunk of fresh mozzarella with mayo and mustard.

Snacks – Today I had a mug of bone broth. It was good! Warm and filling. I also had a piece of cheese and, some nuts and some olives.

Dinner – Michael made pastrami on the traeger grill! It was a week long process, too! But it was cool to have homemade pastrami for dinner and we have a ton for lunches for the week. Dinner was pastrami in a low carb wrap with mayo and lettuce. It was really good!

Day Four

Breakfast – Scrambled eggs (with heavy cream) with red peppers and sausage topped with some shredded cheese. Unsweetened iced tea. I had coffee with heavy cream and Stevia when I got to work.

Lunch – Pastrami in a low carb wrap! These wraps are really great! Not only are they actually tasty but they are low in calories and low in carbs. They are only 5 net carbs. So I made a wrap with mayo, mustard, pastrami, some lettuce and cheese. Bone broth.

Snacks – I made ranch dip from scratch (Hidden Valley packet with Tillamook full fat sour cream) and had raw broccoli and cucumber. Then later I had mixed salted nuts and a piece of cheese.

Dinner – Zoodles with pesto and meatballs. Some mozzarella on the side.

Day Five

Breakfast – Cheese omelet with hot sauce. Unsweetened iced tea. Coffee with heavy cream and stevia.

Lunch – Pastrami (no wrap), avocado, mozzarella, Newman’s Own Lite Italian dressing.

Snacks – Mixed salted nuts (only 1 ounce this time), cheese in the morning. In the afternoon I had homemade ranch dip with cucumbers and broccoli.

Dinner – Pork chop with herbed butter sauce and shaved brussels sprouts.

My Take Away From Week One

  • It is actually a lot harder to get fat in your diet than you think.
  • I’m going to miss my Kombucha. 🙁
  • I have a lot more thoughts and working on a post for next week!