cheat days

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!

The Four Hour Body Diet Experiment

A few months ago I detailed my hatred of the book The Four Hour Body. I disliked his message, his delivery, the way he disregarded EVERYTHING I did to lose weight. By the way, that WORKED for me so I scoffed at everything he said.


Michael is going to start The Diet on May 1st. He asked me to join him in the diet and I was reluctant at first. I don’t want to participate in a super restrictive diet. I lost my weight doing it by counting calories and exercising. It worked. The photos I’ve posted on here are evidence that it worked. So why would I want to suddenly be on a restrictive diet where I can’t eat anything I like?


I don’t know. I told Michael I would give it a try for 7 days. I could try anything for 7 days, I think.

Here are his “Rules”:

RULE 1: AVOID “WHITE” CARBOHYDRATES.

“Avoid any carbohydrate that is, or can be, white. The following foods are prohibited, except for within 30 minutes of finishing a resistance-training workout: all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading.”

Lisa’s Note: I think this is a valid rule. My diet is way too carb-heavy but I don’t think restricting it all is healthy either. Athletes do need carbohydrates for fuel. I work out too much and too hard to not eat carbs. But bread? I can give that up.

RULE 2: EAT THE SAME FEW MEALS OVER AND OVER AGAIN.

“The most successful dieters, regardless of whether their goal is muscle gain or fat-loss, eat the same few meals over and over again. Mix and match from the master list.” (I’ll post the list of “okay” foods later.)

Lisa’s Note: When I was losing 100 pounds I did this. My lunches and dinners were pretty much the same for a year. I mixed and matched a few different things but for the most part it was a very structured meal plan.

RULE 3: DON’T DRINK CALORIES.

“Drink massive quantities of water and as much unsweetened tea, coffee (with no more than two tablespoons of cream; I suggest using cinnamon instead), or other no-calorie/low-calorie beverages as you like. Do not drink milk (including soy milk), normal soft drinks, or fruit juice. Limit diet soft drinks to no more than 16 ounces per day if you can, as the aspartame can stimulate weight gain.”


“Red wine is by no means required for this diet to work, but it’s 100% allowed. Up to two glasses of red per night, no more.”


Lisa’s Note: I have been drinking my calories way too much lately. That I can commit to reigning in.  I will miss drinking milk but I’ll do my best.

RULE 4: DON’T EAT FRUIT.

“Just say no to fruit and its principal sugar, fructose, which is converted to glycerol phosphate more efficiently than almost all other carbohydrates.”

Lisa’s Note: This is the second thing I have a huge problem with in terms of this diet. I think fruit is a very healthy thing to eat–despite the sugar and carbohydrates in it. My belief: if it grows in nature and it’s not man-made, eat as much as you want. This will be the hardest thing to do for me. I eat an apple or banana every day for a snack and I like that. I will miss it. 🙁 And now that we are getting into fruit season I want to eat tons of blueberries, strawberries and raspberries. That’s my favorite part about summer.

RULE 5: TAKE ONE DAY OFF PER WEEK.

He called this the “Binge Day“–which I’ve previously stated I am completely against. I hate the idea, which I’ve mapped out in detail.

“I make myself a little sick each Saturday and don’t want to look at any junk for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat-loss by ensuring that your metabolic rate (thyroid function and conversion of T4 to T3, etc.) doesn’t downshift from extended caloric restriction.”

Lisa’s Note: I don’t know that I can commit to bingeing one day a week. I’m just being honest here, it goes against everything I believe. But I suppose for 7 days I can try the restrictive diet, with one day of “splurging” on the weekend.


So Why Am I Doing It?

Good question. I will admit that my food has been a bit out of control lately. It started with going on vacation to Arizona and eating whatever I wanted. I could justify it away because I exercised every day I was in Tucson. But then I came home, saw a gain from eating and taking Prednisone, and wasn’t happy. I need a jump-start to losing again. So I will try this for 7 days.

Michael also agreed to weigh in on May 1st and allow me to post it here along with his progress and weigh-ins. I think if this diet works at all, it will be most evident in Michael NOT me. Despite the stubborn belly-fat I cannot get rid of no matter what I do, I am pretty close to what I should weigh, I think. If I lose a pound or two, that would be awesome, but I’m not expecting much.

Check back on Monday for the first day. Plus I will post what our weekly meals and snacks will be.

QUESTION: Have you done the Four Hour Body Diet? What was your opinion of it and what was the outcome?