Do you struggle with or have you ever struggled with your weight?
My whole entire life!!!
Those who don't know, I have been on the Keto Diet now for about 1.25 mos. I have lost 13.2 lbs. That is without exercising and with only "kinda" following it (the best I could for the beginning). I have been good about the low carb part...my hard part is not eating too much protein.
I have to say, it is not a hard diet to follow. However, like anything else, it is not for everyone. If you don't like the foods you are able to eat, it will make it harder for you to stick to it. If you cannot resist bread, rice, sweets...this is not the diet for you.
Now, let me preface this with I am in no way a doctor nor a nutritionist. This is not for everyone. You should definitely consult your doctor before starting any type of diet to make sure that you are getting all the nutrients that YOUR body needs.
I know that it is named the Keto Diet, but I really have adopted it as a lifestyle change because I have found throughout my 45 years on this planet, that carbs and grains wreak havoc on my inner body. There are many nutritionists that say that we need to have some grains in our diets, but I just have the hardest time with them digestively. So, that is what made me choose this diet. I have tried NUMEROUS diets and nutrition plans; and when I say numerous, I mean way too many to count! This one, I have been able to keep up because I can eat more of the foods that I am used to. I found that it was easier for me to just quit the sweets & carbs (bread/pasta/rice/etc) cold turkey -- I really didn't eat that much of these anyway. I was more of the sweets eater.
From what I have learned thus far, Keto is a high-fat, moderate protein and low carb diet. Getting in enough fat is crucial to the success of the diet. You WILL lose weight if you stick to it (unless of course your body has trouble digesting fats or proteins like mine does with carbs/grains).
My day includes (at least) the following:
Coffee with creamer (half & half)
2-3 egg omelette with spinach & shredded cheddar cheese
Chicken Salad or Personal Carb Balance pizza (I make the pizza on a carb balance soft taco flour tortilla. I count the net carbs - full carbs minus dietary fiber)
Cheese sticks (here and there only if I need one to hold me over until the next meal)
Steak/Chicken/Fish/or other meat
Sometimes I need to cook with butter in order to get more fat in for the day. My sister has been adding coconut oil to her coffee and having better success with weight loss doing this.
The ratio to start with and then tweak to your body needs is 70% Fat grams / 25% Protein grams / 5% Carbohydrate grams. I use My Fitness Pal to chart my weight loss and Nutrition to keep me in the right percentages. This is difficult to do if you eat out a lot because you cannot properly determine what the macros (fat/protein/carb) is in the meals. I found it difficult when on vacation for this fact.
They say you should include things like:
I am still working on more Bacon & Avocado...I don't usually eat these things so I need to find some good recipes...please share if you have some!
I do have a goal weight I am trying to lose, but find it better to focus on 10 lbs. at a time. So, I am only 7 lbs. away from my next 10 lb. marker. YAY! That doesn't seem too hard!
Every once in a while, I will do a Coffee Talk Friday post on my progress...At the end, I will post a before and after (not that I plan to end it, but once I get to my goal weight, I will need to maintain rather than continue to lose the weight)
If you have questions, please feel free to leave a comment below and I will be sure to answer it or find the answer for you and direct you to the links. I have found a lot on YouTube.