Over the past 9 months I’ve managed to lose over 60 pounds on the oh-so-trendy ketogenic diet, a low-carb, high fight diet that seems to be everywhere online. Even being a bigger guy, that’s been a significant amount to lose, and it’s been nice to have people notice. Along the way, lots of folks have been asking me about the diet, what I eat, when I eat it, and how I manage to stay in ketosis. For breakfast, I just have bulletproof coffee. Bulletproof coffee is essentially black coffee with oil and butter, which provides a lot of slow burning energy and surprisingly is all I need. Keto chow is an ultra low carb meal replacement shake that manages to taste like melted ice cream. Mixing a scoop of the powder with a fat source (heavy whipping cream or avocado oil) and water is all you need to do. Keto Chow is a great company, with a great Reddit community, and comes in an incredibly wide variety of flavors.
Personally, I’ve found Cookies & Cream, Chocolate Toffee, and Salted Caramel to be the best, but you can order sample packs to find the best flavor for you. If I get hungry in the afternoon, I keep it simple, having hard boiled eggs, sardines packed in olive oil, or some kind of low carb jerky (watch out, lots have added sugar…). For dinner I keep it incredibly simple, either having just meat, or meat with a simple side vegetable. 1. For the meat, I subscribe to Butcher Box, a meat delivery service that specializes in organic, free range, antibiotic free chicken, pork, beef and fish. 2. And for the veggies, I bounce around, sticking with the lower carb vegetables like broccoli, cauliflower, etc. Just google the vegetables first, as many have a surprisingly high amount of carbs. Carb Tracking: To get into and stay into ketosis, you really need to stay under 20 net carbs per day.
Even with the above, you’ll be consuming carbs, so it’s important to track your meals with a meal tracker like Cronometer, so you know exactly how you’re doing each day. Intermittent Fasting: You’ll notice above that I skip breakfast. Low to no Cheat Days: Because the ketogenic diet relies on your body entering into and staying in ketosis, there really isn’t much room for cheat days. Over the past 9 months I’ve only had two intentional cheat days, and on four other occasions I’ve accidentally gotten knocked out of ketosis because I accidentally ate more carbs (often when I ate out and didn’t realize there was sugar in something). If you want a diet where you can have a couple cheat days a month, this likely isn’t the diet for you. If it isn’t obvious already, I am the furthest thing from a nutritionist or health expert. I’m not suggesting the keto diet is right for you, but rather simply sharing what has worked for me. Whatever you decide, kudos on taking the time to consider changes you can make to get results you want.
Blended Seasonings - Select salt-free and salt-added versions of your favorites. Options include Mexican, Italian, Creole, French, Asian, Indian, Lemon-pepper and more. Sriracha Sauce - This is a spicy Asian hot sauce that can also be used as a dipping sauce. Extra Virgin Olive Oil - Use this antioxidant-rich oil for cooking and in salad dressings. Canola Oil - Use this heart-healthy oil for baking, sauteing, and marinating. Peanut Oil - This oil contains healthy plant fats and is good for deep frying, roasting and sauteing. Coconut Oil - This oil helps control blood sugar and is good as a for cooking and as a butter substitute in baking. Palm Shortening - This shortening is made when the saturated fats are separated from palm oil. It’s a good non-dairy butter-substitute. You can also make your own flavored oils and vinegars by adding your desired spices and allowing the flavors to marinate for at least 24 hours before using.
0 Comments