I am so glad you’re visiting this page.
I began the Keto diet February 20th after watching the scales go up, up, up. I was frustrated that my favorite clothes were tight and ill-fitting on me and I felt horrible.
I was fatigued
I felt sluggish
I wasn’t sleeping well
It was time for a change!
This was the first video I watched
That video led to another and another. Then I started visiting websites, Facebook groups and by the end of the weekend, I was convinced that I needed to give it a try.
The fact is, we’ve been conditioned to think of fat as a bad thing. Sure, there are bad fats, but there are fats that are essential for our bodies.
We’ve been conditioned to think of the Food Pyramid as our guide for eating. But research shows that, in fact, since it was introduced in the states in 1992, diabetes diagnoses have climbed at an alarming rate.
That’s because it’s inverted. Fats should be at the bottom followed by dairy and meat, then vegetables and fruit, and carbohydrates should be at the top where it says, “Use sparingly”.
With carbohydrates at the bottom, requiring 6-11 servings a day (mind-blowing!), it’s no wonder that diabetes is out of control.
Carbohydrates turn to sugar and raise blood glucose levels.
Furthermore, the low-fat food that has been pushed for the past few decades have increased the rate of heart disease, high blood pressure and high cholesterol because the problem was never fat to begin with, it was the amount of carbohydrates being consumed.
So you can eat those eggs, butter (please do not eat margarine!), fatty meat…even bacon!
Low-Carb/High-Fat and Ketogenic eating literally forces the body to stop using carbohydrates as energy and start turning to the bodies fat stores instead.
A suggested balance of macros are to take your daily caloric intake and make 70% of it fat, 25% of it protein and only 5% of it carbohydrates.
No, you will not “get fat” with this way of eating! Fat does not make your body store fat. Carbohydrates are to blame for that.
Here is my progress so far
I will continue to update this page with my progress as well as recipe and meal ideas!
Week one: 3.5 pound weight loss, 2 in loss.
Week two: 3 pound weight loss, 3 in loss
Week three: 6 in loss, no migraines
Week four: 2.2 lb loss, 5.5 in loss
First month total: 8.7 lbs and 16.5 inches lost
Week 5: .5 lbs and 2.5 inches
What foods are Keto approved?
I found this site very helpful: Ketogenic Food List
Here are some of my favorite recipes:
Bullet Proof Coffee or Tea
Brew your coffee or tea (green or black tea) as normal (although, don’t count on drinking more than one or two cups!)
You can also flavor it with vanilla extract or other extracts.
Chia Seed Pudding
Cook over medium heat stirring constantly until the noatmeal thickens. Pour into bowl and top with butter
Other breakfast ideas are:
Chorizo <<– click for a recipe to make your own Chorizo!
Great breakfast idea: Four slices of bacon, eggs fried in bacon grease and half of an avocado
Lunch / Dinner:
We eat dinner around 3 P.M., which serves as our main meal. I usually eat what the rest of the family eats, only modified. For example, if I make meat in a cream sauce with rice or pasta, I’ll take the meat and cream sauce and make myself a side vegetable.
Other substitution ideas are: riced cauliflower (which you can actually get in the frozen food section of many stores now) for rice, mashed cauliflower in place of mashed potates, or zucchini noodles in place of pasta.
While it is very easy to modify meals for just one person, rather than making separate meals for everyone, there are times when it doesn’t work: for example, Bolognese. Tomatoes should be eaten sparingly because they are higher in carbs. In that case, I take some of the hamburger and fry a hamburger patty and serve with bacon and guacamole.
So you get the idea for how you can modify your dinner meals.
Below I will continue to add modification ideas as I come up with them, but for now, the modifications haven’t been hard at all!
Taco in Melted Cheese Shell
Grate 40 grams of cheese. Spread out thinly in a pan or pie tin lined with baking paper. Bake at 400 for approximately 10 minutes. Remove, let cool 5 minutes. While cooling, place a wooden spoon over a large serving bowl. Peel the melted cheese shell off of the baking paper and lay over the wooden spoon so that the shell cools in the shape of a taco shell.
Line the shell with a leaf of lettuce and fill with the usual ingredients.
Great dinner idea! Pictured here: Two hamburger patties, melted cheese, guacamole, sauteed mushrooms, and hamburger fixings for an Avocado Mushroom Cheeseburger on a Lettuce “bun”.
Make these as you would the melted cheese taco shells, just much smaller. 40 grams of melted cheese makes about 3 chips. Before baking you can top them with spices, sliced olives, pickled peppers…get creative!
Fat Bombs – these help to get more fat in your diet without going over your protein levels.
Mix and pour into aluminum or silicone muffin cups, filling only 1/4 of the muffin cup and stirring after each pour. Freeze until solid, then keep refrigerated. This recipe makes approximately a dozen fat bombs.
Other snack ideas:
Low carb nuts
All natural Peanut butter
Do you follow the Ketogenic or LCHF way of eating? Please comment below with your favorite meals or recipe ideas!
My Favorite LCHF / Keto Links
Keto Talk – this website has a podcast you can subscribe to
Viva Naturals The Finest Organic Extra Virgin Coconut Oil, 16 OunceKerrygold Pure Irish Grass-fed Butter, 8 Oz (10 Pack)Viva Naturals – The BEST Tasting Certified Organic Cacao Powder, 1 LBWholesale Health Connection All Natural Stevia Powder, 125 Grams / 846 ServingsSweetLeaf Sweet Drops Liquid Stevia Sweetener, SteviaClear, 4 OunceNutiva Organic Chia Seed, Black, 12 Ounce