carbs

What is Keto?

I realize I should have done a post with kind of an explanation about the keto diet. I think there are a lot of misconceptions about it. I didn’t know a lot about it before I started doing research and making a meal plan. The best website to start out with is Diet Doctor. My doctor recommended it.

Disclaimer: I am not a doctor or expert and I’m fairly new to this diet, so I suggest you talk to your doctor before starting it and do your own research. This post is just to give some information to people who may not know much about it (like I didn’t know much!).

What is the Keto Diet?

Before I started, I assumed it was basically like Atkins. High protein, super low carb. I was way wrong! The reason the Keto diet works better than just low carb is because you eat higher fat and that keeps you from being hungry or feeling run down.

Keto is high fat, low carb. But we’re not talking fat like Cheetos and pizza and cake. The fat needs to be “good fats”.

“On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. This may help keep you alert and focused. (source)”

Low carb, high fat/protein: This will soon put your body in ketosis, which means you will burn fat for energy instead of relying on glucose.

What Are “Good Fats”?

Olive Oil

Avocado Oil

Avocados

Nuts and Nut Butter (in moderation)

Chia Seeds, Flaxseeds

Butter/Ghee

Coconut Oil

Cheese (some of it)

Cream

Carbs on Keto

The easiest way to figure out if you are on track on the diet is to track all of your food (even things like olive oil and butter) in an app like MyFitnessPal and check the macros and nutrients. The “Net” Carbs are your total carbs for the day minus your fiber intake. For example, one day I had 35 carbs but I had 13 grams of fiber so I was at 22 net carbs for the day.

How many net carbs should you eat on keto? I’ve seen different numbers on different websites. The doctor I spoke to about my own keto diet suggested I try and hit 20 net carbs for the day. I’ve done that about half a dozen times so far but I am usually closer to about 25 net carbs. On days I work out, I am often around 30 net carbs. I’m not sure yet how that will effect my weight loss goals.

The tough part of the carb part is that there are carbs in EVERYTHING. Even vegetables. So you have to find the lowest ones possible. Things like spinach, kale, zucchini, asparagus and broccoli. The middle of the road veggies are cauliflower, brussels sprouts, cabbage, eggplant, green beans. Then there’s a bunch of vegetables that are just not allowed–sweet potatoes, potatoes, carrots, etc.

Fruit is limited, which is hard. Like raspberries and blackberries are low. Blueberries are a little bit higher. All other fruits are basically off the table. 🙁

Is Keto Healthy?

Is any “diet” healthy? My doctor recommended this diet. I don’t know yet that it will be a lifestyle change. I definitely feel BETTER on this diet than I have in a few years. I feel less bloated, I feel less run down. I don’t have the sugar crashes or food cravings. Eating a lot of sugar and carbs is NOT healthy. So whatever diet you choose, those things should definitely be limited anyways.

“Doctors may put children who have epilepsy on a ketogenic diet, a special high-fat, very low-carb and protein plan, because it might help prevent seizures. Adults with epilepsy sometimes eat modified Atkins diets.

Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show specific very-low-carb diets help people with metabolic syndromeinsulin resistance, and type 2 diabetes. Researchers are also studying the effects of these diets on acnecancerpolycystic ovary syndrome (PCOS), and nervous system diseases like Alzheimer’s, Parkinson’s, and Lou Gehrig’s disease. (source)”

I think this is a diet that should be discussed with a doctor first. I think if you are prone to things like kidney stones or gallbladder issues, a high fat diet might cause issues. But I’m not a doctor so definitely talk to YOUR doctor. I will say it’s super important to drink a LOT of water on this diet.

FAQ

Can I drink alcohol? Yes, obviously in moderation. And there are only certain things that are allowed. Whiskey, vodka, red wine. Those are low in carbs or have no carbs. But of course this shouldn’t be an every night kind of a thing because alcohol will slow down your weight loss no matter how low in carbs they are.

Can I have chocolate? The super dark chocolate. 72% dark has 4 net carbs in it, 86% dark has 3 net carbs.

How do I know if I’m in Ketosis? They have monitors (I’m not going to go that hardcore). Some other signs: decreased appetite, bad breath, dry mouth, short-term fatigue, increased focus and energy, digestive issues.

Do I need to buy a lot of supplements? Not really. They sell a bunch of stuff but is it necessary? Probably not. I suggest fish oil just in general. Magnesium if you find you are constipated from the keto diet. A lot of keto websites push collagen and while I’ve been taking a collagen vitamin for a while now, I have yet to see any real difference so I have no idea why it’s necessary. MCT oil is one that I would recommend. It goes in your coffee and is a good way to get some fat in your diet with breakfast.

Where can I find keto friendly food? It’s hard at first. Looking at labels is really important. There are brands out there that are keto friendly. And check out Primal Kitchen. They have keto/paleo stuff.

Final Thoughts

Every body is different. I know so many people that have tried different diets out there and did well on certain things and they didn’t work for me. My body did not work well on a vegetarian diet. That’s MY body. But I know several people that are super healthy vegan/vegetarians. Not every diet works for every person. That’s why this is such a personal thing.

When I lost 110 pounds I counted my calories and ate everything in moderation. That worked well for me. It wasn’t restrictive. But I was also obese, I was in my 20’s, I was single and didn’t have a family, my time was my own and I could focus 100% on my goals. This time around, it’s been a lot harder to lose 30 pounds. You’d think it would be easier to lose 30 pounds compared to 110. But my body is different after having a baby. My hormones are different. My life is different. I’m almost 40. I had to try something different to see if that worked.

Talk to your doctor, try it out and make your own decision and see if it works for you. Sometimes change is good!

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!