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Welcome to KETO MISS FIT! This is my very first blog post and I am more than excited to share my story with all of you. Because this is my first post, there may be a lot of info, so I highly recommend pinning the graphic above, so you can come back to it when you need!
Something I struggled with right off the bat before posting was whether or not to post my weight for everyone to see. After much thought, I considered it to be crucial to the transparency of this blog. It’s important to me that my readers feel they can trust me.
With that said, this is my second round with the ketogenic diet, having lost 90 lbs in 2017. At my highest weight I was 275. At my lowest, on keto, I was 185. As of today, I weigh 233, which means I’ve gained 45 lbs back. My goal weight is 145 – almost 90 more lbs! WHEN I finally reach my goal, I will have lost 130 lbs. That’s another human being, which sounds crazy to me. But, I know it can be done!
Starting Weight: September 6, 2019 – 233 lbs
Before we get into everything, I want to disclose that you should ALWAYS consult your physician before starting any nutrition program. You may not like keto. You may have heard about it and are so over it. Not for you? No hard feelings!
However, if there is any chance you’re looking to lose body fat, gain new confidence and take CONTROL of your eating habits – keep reading!
WHAT ON EARTH IS KETO ANYWAY?!
“Keto” is short for ketogenic. It’s a high fat, moderate protein and very low carb way of eating that puts your body into a state of ketosis (not to be confused with diabetic ketoacidosis).
Our bodies get energy from two sources: ketone bodies and glucose. Ketone bodies are made by our livers from dietary and/or body fat and like carbs, fats and proteins, can be broken down by the body to use for fuel. Ketosis is a metabolic state in which our bodies get their energy supply from ketone bodies vs. glucose (AKA sugar/carbohydrates). When you restrict carbohydrates, you’re A) decreasing your production of insulin (fat-storing hormone) and B) relying on (BURNING!) fat stores for energy.
When you restrict carbohydrates, you’re decreasing your production of insulin and relying on fat stores for energy.Tweet
A standard keto diet consists of 75% fat, 20% protein & 5% carbohydrates. I’ve adjusted those numbers to satisfy my preferences so my typical diet looks like this: 70% fat, 20% protein and 10% carbohydrates. That means 70% of my calories come in the form of healthy fats – MCT oil, coconut oil, Kerrygold butter and avocado; 20% of calories from lean protein and 10% (or less) from carbohydrates. When it comes to carbs, I stay under 25 net carbs per day. (*Net carbs are calculated by subtracting fiber + sugar alcohols from the total carb count of your food.)
FIRST THINGS FIRST – The DO’s of KETO
- Download a nutrition app like MyFitnessPal, Keto.app, or Carb Manager to track your food and macros. These apps are great when it comes to keeping yourself on track.
- CLEAR OUT YOUR CURRENT PANTRY and FRIDGE! What better place to start than with a clean slate? IF you need help coming up with a meal plan, send me an email & I’d love to help you out!
- Log everything you eat! E V E R Y T H I N G.
- Join a keto group on Facebook (Keto Quest by Jason Wittrock is my fav), find keto accounts on Instagram and follow keto boards on Pinterest. The more accountability in your life, the more successful you’ll be. Not to mention the amazing friends you’ll make along the way!
- Eat WHOLE foods. Stay away from most processed foods to start – including anything that is keto!
- Replace your electrolytes by using salt and drink lots of water!
WHAT’S NEXT – The DONT’s of KETO
- Don’t OVERTHINK. I eat the same meals day in and day out. Repetition = success.
- Don’t worry about exercise to start. If you want to, that’s great! But don’t fret over the fact that you can’t afford a gym membership or you’re worried about the way people will judge you. For the first 30 days, (more if you need it), focus on getting your new way of eating on the right track.
- Don’t drink your calories! Except for Bulletproof Coffee, it’s best to consume good old H2O.
I won’t go into a lot about intermittent fasting other than it is crucial on a ketogenic diet. What’s funny is that most people don’t realize they are intermittent fasting every single night when they sleep. From the moment you stop eating at night until your first meal the next morning, you are intermittent fasting.
Most people who IF, follow a 16:8 plan. This means that you are fasting for 16 hours, followed by an 8 hour window where you eat. The ZERO app is great for IF. There are several different fasting options fit for just about any lifestyle.
The app lets you hit a timer when you start fasting and then sends you an alert the next day when your fast is up. It’s super simple and effective. My typical fasting window is from 7pm to 11am the following day.
HOW DO YOU KNOW YOU’RE IN KETOSIS?
The easiest way to tell if you’re in ketosis is to buy Ketone Test Strips. They are a dip stick that indicates by color whether or not you’re in ketosis. There are other symptoms that can tell you if you’re in ketosis or not, but this is the easiest way. I wouldn’t recommend using these too often as they aren’t the most accurate.
If you’re like me and want to do things right the first time, I’d highly recommend getting a blood glucose reader. They’re much more accurate and give you actual numbers that you can gauge. They are more expensive, but last.
What’s an ideal range for ketosis? Anywhere from 1.6 – 3.0 mmol/L.
WHAT DO I EAT ON KETO?
In a nutshell, you’ll want to eat fatty animal meats and lots of vegetables with fat. You can follow my recipes board on Pinterest to get some ideas for meals.
- Fatty animal proteins – beef, bacon, poultry with skin, fish
- Oils and natural fats – olive, coconut, MCT oil, avocados, eggs
- Vegetables – spinach, kale, lettuce, broccoli, cucumbers, cauliflower
- Nuts – macadamia, pecans, brazil, walnuts
- Dairy – cheese, unsweetened almond milk, coconut milk
I’m passionate about keto and the way it has changed my lifestyle. I believe in its benefits. When I’m following the diet, my skin looks better, I have a ton of energy and my MOODS are fantastic!
Trust the process and be PATIENT with yourself. Expect to lose water weight initially, then be amazed by watching your fat melt off! Below is a sample keto meal plan, which is basically what I eat on a daily basis. Feel free to change things up to your liking!
- Breakfast – BPC (coffee, 1 tbsp. MCT oil, 1 tbsp. coconut oil, 2 tbsp. sugar-free creamer of your choice)
- Lunch – BLTs (bacon, tomato, wrapped in lettuce with your choice of Ranch or Bleu Cheese dressing)
- Dinner – 6 oz. steak, chicken or salmon with 2 c. salad or veggies topped with butter