carbs

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: Weigh In & Thoughts

Time to get on that scale! I was a little nervous, honestly. I knew I’d lost some weight. I mean, how could you NOT lose at least a few pounds on a super low carb diet, right? But getting on the scale is always a little triggering for me. It does cause anxiety. I rarely like that number I see these days.

Weigh In after 2.5 weeks

Starting Weight: 177.2

Current Weight: 174.8

 

Non-Scale Victories

  • My pants are loose
  • Am now wearing 1 size smaller jeans
  • My underwear is too big
  • I had to move my bra to a tighter hook
  • I feel less bloated

I realize I should I have measured my body when I first started. I think that would have shown more of a change than the scale. I’m also curious if I would have lost more weight had I not gotten sick in week 3. I didn’t work out for 5 days. 🙁 But I am still happy with the progress I have made so far!

 

How I Feel

Good! I do not feel the crushing misery of previous low-carb diets. I don’t feel run down or lethargic. I don’t feel hungry. I am able to manage my cravings pretty well. I haven’t felt a “sugar detox” like I have felt in the past when I stopped eating sugar/candy.

After the first week my jeans all felt looser. I attributed that to not eating bread/carbs/gluten as opposed to weight loss.

 

Other Interesting Things

Something else I noticed after starting the keto diet, my psoriasis cleared up in certain areas. I had some pretty gnarly patches of psoriasis on my legs that flare up. They get worse in the winter and can be really red, big and itchy/irritated. I have a topical cream I use that “sort of” manages it (not really–just takes the edge off the itchiness really).

I wasn’t really using the cream much during this time period and yet the psoriasis on my legs shrank. It was less itchy and got way smaller! I don’t know if there is a correlation to the diet.  I started reading more about it and saw different things, of course it’s all anecdotal stories but I am seeing other people claim their psoriasis cleared up with a keto diet. Very interesting indeed!

Now for some TMI stuff – first my period. When I get PMS I crave salty, crunchy stuff. Chips, etc. I didn’t have that issue while I was on Keto. Second – one of the side effects of keto is constipation. I am trying to keep my fiber intake up. I have started adding some Benefiber to my iced tea at breakfast. Supposedly MCT Oil can cause diarrhea, but I’ve used it a few times in my coffee now and have not had that issue. Maybe you only get stomach issues if you use too much?

 

Future Keto

I am going to continue doing this diet for awhile. At some point I hope to switch to some kind of carb-cycling schedule. Something like doing keto Monday-Friday and then on the weekends eating higher carbs–not going crazy but eating things like FRUIT!!!! And maybe my Kombucha! (I miss it!) and my Trader Joe’s cauliflower gnocchi. I miss those too! But those are all too high in carbs for keto. So maybe those could be my “high carb” weekend splurges.

But for now, I’m good. I like this!

Edited to Add:

  • I am super impressed with myself that I was able to so easily give up sugar and candy!
  • I’m rarely hungry.
  • The things I miss the most? Bagels with cream cheese and my kombucha.