Ketogenic Resources

Disclaimer: By no stretch of the imagination am I a doctor or nutritionist. I’m simply someone who has drastically improved her health via the ketogenic diet. As always, doing your own research is imperative – every body is different.

Firstly, be sure to sign up for my free keto resources below! I’ve designed some fliers that will help simplify the keto diet for you, including a shopping list, foods to avoid, and a break down of what your intake should look like on the keto diet. If you’re already a subscriber and want these resources, feel free to subscribe again (don’t worry – you won’t get double the emails!).

If you’ve arrived at this page, then that means you’re interested in (or at least curious about) the ketogenic diet. For those of you that don’t know, the ketogenic diet is a high-fat, moderate-protein, and low-carb diet. It’s actually quite scientific, so if you want more of the science-y goodness, I suggest poking around this link. But basically the idea is to switch your body from burning sugars (glucose) to burning fat (ketones). You do that by dramatically reducing your carb intake, thus depleting the amount of glucose in your system and forcing your body to produce ketones. This makes it easy for your body to access your fat stores to burn them off. Again, if you would like to know more, visit this link.

On this page you’ll find my story about keto that details the success I’ve had thus far, an FAQ, a guide on my most used kitchen gadgets, and a place to subscribe for your free keto resource fliers.

Click here to read my previous blog posts about keto!

After ballooning up to a weight I won’t even say, my husband and I made the switch to keto in August of 2016. It was my last ditch effort to gain control of my eating and get healthier. I wasn’t particularly optimistic though, because I’ve failed at every other form of “traditional dieting”. Usually what ended up happening was that it was a ton of work for little pay off. I’d bust my butt counting every calorie I ate and deprive myself of truly delicious foods all to lose three pounds in a month. So in my mind I was going to be calorie counting for over two years because I had 80 pounds to lose. You can imagine how easily I was discouraged.

So we switched to keto and I lost six pounds in my first week. That’s right – twice the amount I had previously lost in a month. For the first time in my life I felt hopeful about losing weight. I finished off the month by losing an additional five pounds, equaling 11 pounds total in one month.

And that’s basically what I’ve been doing since then. I’m currently down 45 pounds and my husband is down 30. The holidays were definitely difficult – there’s always a reason to cheat during the holidays, especially if you belong to a church. However, I didn’t gain at all, which was a win for me in my books! I started of 2018 strong by having my highest month ever and losing 15 pounds.

Keto is the only way my husband and I will ever eat. Don’t get me wrong – we indulge from time to time – but the difference in how we feel is staggering. I don’t sleep well, my energy is low, I get headaches, I’m extra cranky, and I get painfully bloated. Carbs make me miserable.

Long story short, I’m happier and healthier than I’ve ever been.

Full disclosure: my husband and I partake in what’s known as “dirty” keto. It means we don’t watch the ingredients we consume. There are certain ingredients that traditional keto forbids, but we just don’t have the budget for that at this time.

Clementine’s first birthday party vs. Clementine’s second birthday party. -40 lbs

What do you eat all day?

Boom.

As you can see, I try to keep it simple. Keto can get real complicated if you let it. Don’t let it.

Can you exercise while on keto?

Definitely! My husband and I both work out. He weight lifts six times a week and I weight lift three times a week and cycle about 50-60 miles per week. It definitely is an adjustment – I remember it being pretty rough – but now it’s not a problem. I easily burn 800-1,000 calories per work out.

Do you fast?

In your keto research, you will inevitably come across intermittent fasting. Fasting and keto generally go hand in hand because keto foods can be so rich and filling. Fasting is definitely contrary to everything we’ve ever been taught about eating schedules. We’re usually told to eat six small meals a day, but there are great benefits to eating much less often. Here’s a great article on it.

So, to answer your question, yes, I fast. I typically fast for 16 hours and eat for only 8 hours a day. I do this about 3-4 times a week. My goal is to work up to the eat-stop-eat method, where I’ll completely fast for 24 hours once or twice a week.

If you’re interested in the benefits of fasting, I highly recommend waiting until your body has become fat adapted. It happens much more naturally then.

What are some of your favorite recipes?

Here’s a link to some of our favorite keto recipes! We’ve tried all of those recipes and loved them! Our favorites so far have been the jalapeno popper chicken, zuppa tuscana soup, and lasagna stuffed zucchini boats.

I also maintain a “highlight” on my personal Instagram account. I update it frequently. Not only do you see dinners, but all the keto foods I consume – snacks, drinks, etc. *Note: you cannot see highlights from your desktop, only your phone.

Do you miss carbs?

Some days are harder than others, but overall – no. I now realize the damage that carbs due to my body and health. Like, bread and ice cream is delicious but not worth my health.

Do you use any supplements?

No. I have never and will never purchase keto supplements.

What has been the hardest thing to give up?

Finding a soda replacement was hard. I’m addicted to carbonation so finding a soda replacement was high priority. Aquafina makes some great sparkling waters and you can’t go wrong with La Croix.

Do you track your calories or macros?

Nope. I haven’t needed to track either with keto. However, because of all my previous dieting, I am pretty familiar with reading nutrition labels and portion sizes. If you aren’t, I highly recommend tracking at least in the beginning to get a handle on those things.

What’s the keto flu? Did you get it?

The keto flu is basically your body’s reaction to starting keto. It can include headaches, nausea, fatigue, and just general misery. Neither my husband nor I experienced the keto flu. However, if you do, upping your electrolytes can help. So sugar-free PowerAde, pickles, and pink Himalayan salt will help immensely!

What are net carbs?

Net carbs are what you get when you take the total carbs and subtract the fiber from it. So, if a food has 10 grams of total carbs and 3 grams of fiber, then the net carbs is 7. I focus on net carbs instead of total carbs when looking at nutrition labels.

Additionally, if you’re doing keto for weight loss, it is recommended to stay around 20g of net carbs per day.

By now, you’ve probably figured out that the keto diet requires a lot of food prep. Over these last eight or so months, I find myself using some of the same kitchen gadgets over and over again. As I was compiling my list, I noticed that they’re all Pampered Chef items. PC is huge in our church, so I’ve been given a lot by my mother-in-law and other family members. All links go directly to my consultant, Becca, and I do not make any sort of commission off of these sales, should any of you decide to go that route.

Click the picture of the item to be taken to her site! If you already have a PC consultant, please shop through them.

 

These are affiliate links. I will make a small commission from them should you decide to purchase. Thanks for supporting me! See my disclosure for full details!