The Two Week Low Carb/Keto Update!

Well hi there!

Last week ended up being absolutely nutso for me with a lot of work related activity that had me up really early and working long days. I opted to just spend time this weekend chilling out and enjoying myself a bit, but I knew it was time to check in here!

I'm not gonna lie to you - last week it was tough to stay on track. I managed to do it thanks to the advice of some other low-carb and keto gurus. I found Quest bars (can be purchased at GNC and other such nutrition stores) and while they aren't the *best* thing to make a meal out of (real food is always #1) they really helped me get through midweek. I have tried a number of different flavours now and at 20g protein and 4or less net carbs per bar they are definitely a good option. Lots of variety! GNC is also having a Buy 2 Get 1 Free sale on both bars and boxes (through late August I think?) so now is a great time to buy! I am trying to decide if I want to get some boxes or not =)

In any case, things that have happened:

Physically I have been pretty fatigued and battling headaches as well as muscle soreness. In doing research I found out that fatigue and headaches are a sign/sympton of ketosis so I am on the right track... But it's not a fun way to find out you're where you want to be! The muscle soreness is due to my system being flushed out by all the water I am drinking and it was recommended to take a calcium-magnesium-potassium supplement to help replenish. I have a multivitamin that I began taking and I am seeing a difference! It was really painful though - all the muscles in my lower body were screaming. It even hurt to pee! It was CRAZY! But all is well now and I am glad that Google exists!

I am trying to be better prepared this week in regards to my food. We went shopping yesterday and I will be doing a grip of food and meal prep today with my roommate. She is a food prep genius and she also watches her diet, so we have been making things that we can share (as well as some individual stuff). She likes my low carb coconut biscuits too, so that's awesome! I like to make a couple dozen and throw them in the fridge for quick eats.

I found that a lot of the Trader Joe's chicken sausages are low carb and keto friendly - sugar free! They are tasty, though so far my fave is just the standard garlic herb one. It holds up the best to being added to a variety of meals. Also, they cook up quickly and are easy to take on the go! My roommate makes pretty bomb egg cups too, so those are nice to have around.

I am trying to decide if I should go completely dairy free. I've been having 8oz of full fat greek yogurt each day and at first I was thinking it was upsetting my stomach/bowel. However, since adding in the vitamins that has gone away so I'm thinking that was related to needing more nutrients.

I have been walking almost every day and am ready to get back into a more solid workout routine, so that will start in the morning! We are finishing setting up our workout room today and I am looking forward to swinging some weights around.

Last little note: I have found some amazing people to follow on Instagram, Facebook, and in the blogosphere who specialize in low carb and keto.  I haven't stepped to making their recipes just yet as many of their recipes are for treats and the like, and I am trying to break the treat habit right now. However, in two more weeks I will be ready to pick up some of the approved sweeteners (stevia, erythritol, etc) and begin trying my hand at some low carb/keto goodies. I am excited especially to use a couple of these recipes: Blondie's Paleo Journey

Have a wonderful week until I talk to you again!

So far so good and down 4 pounds!

Wow!!! So excited about how week one went for me!!! Am down 4 lbs and very happy about that. 

I am having trouble with my sweet tooth for sure, that's still a struggle. I caved and had one cherry yesterday =) Silly i know but I really want to kick that bad craving for sweets! I don't know about you, but i definitely use certain sweets stuff (namely dark chocolate) to make me feel better at the end ofthe day. I don't have a big sweet tooth for general things, but i do love my fruit a LOT and I also have recently found taro flavoured Boba tea and FroYo- waaaahhh!!!! So the purpose of what I am doing is to get back to where I can have things like that without craving it. 

If you have been on your own health and fitness journey you have probably heard about candida. This is a yeast that lives in your intestines and it feeds off of sugar! I won't go into details here but do a quick google search for it and you will see how this seemingly innocuous little thing can wreak havoc on your body- and how it quite possibly could be what is holding you back!!!

Anyways, just wanted to pop in and let you know how it is all going! Have an amazing day!

Day 6 and going strong!

Thought I would pop in with a quick update! So far so good and I am definitely seeing a good difference. I feel fantastic, more energy which is what I am in need of and the cravings for sugar, while not gone completely, are tapering. I miss silly things like my morning protein shake, but otherwise not too bad. 

I made some coconut flour biscuits which are low carb and higher in protein and fat. This eating plan means more healthy fats being consumed, and it definitely makes you feel fuller longer!

I can't wait to give a more detailed follow up on Monday! Until then, party on!!

The Ketogenic Diet

So the past couple of months have been crazy stressful, and the last few weeks even moreso. I don't know about you but I am totally a stress eater. Not that I binge, but I will start adding back things like ice cream or white potatoes- things that make me feel crappy but satisfy my need for comfort food. 

In light of this I decided to once again do a full reset and get rid of all those foods! An easy plan to follow is the ketogenic diet, which allows proteins, certain vegetables, fats and some dairy. I am not a big dairy person but it is nice to have an option. I opt for raw milk products on the occasion that I am buying dairy!

The key to this food plan is that you eliminate sugars - including fruit! - from your diet. You also eliminate starchy vegetables and the like, including potatoes, winter squashes, etc. You are retraining your body to seek out the proper fuels that it needs to run optimally: fat and protein. 

This food plan will help kick start the fat burning mode that your body is intended to be in. (Warning: nerd alert). Our bodies are not designed to process te amount of sugars that the current Standard American Diet (SAD) has us consuming. It is important to recognize as well that carbohydrates are metabolized as sugar. The excess sugars in our system causes our insulin levels to spike, and our body has no way to eliminate the insulin so it stores it as "energy" for use at a later time. This energy is known also ad your enemy: FAT. 

Our bodies then become accustomed to getting these sources of quick acting energy- these sugars that we consume. Because of that, our bodies send out little notices to our brains when we are tired: "Hey! Gimmie a quick boost of energy!!!" So we head out and grab a snickers or a soda. 

This starts the entire "sugar spike - insulin spike - too much insulin - store for later - fat" cycle all over again!!!

The most efficient and slow burning types of fuel for sustainable energy are protein and fat. I'm not taling about fried chicken- I am taling about chicken with a source of quality fat like avocado, top quality butter (like kerrygold), coconut oil, olive oil, etc. eating these types of foods will keep you feeling more full and more satisfied for longer peruods of times. 

The other great thing is that your body will soon learn that it is getting the proper fuels that it needs and it will begin burning the excess fuel (read: fat) that it has already stored up! Thus, through proper diet with a normal amount of movement you can burn fat and achieve the level of health you have been working for!

Later I will come back with a link to the food list I use, and while at first it will feel extreme just remember that it is temporary until you kick those sugar cravings and kickstart your body's motor imto running properly!

A quick recap of my week so far:

Day 1 was pretty easy and straightforward. Had some black coffee and eggs for breakfast, then chicken with cauliflower for lunch, and chicken with sauteed bok choy, onions and mushrooms for dinner. Slept really well and woke up feeling great!

Yesterday was day two and oh my.... It hit me that I haven't had any sugar. Headache, crabby, tired.... Oy!!! But it is a sign that I am on the right track! So again I had eggs and some full fat greek yogurt for breakfast, then steak and cauliflower with an avocado for lunch! Snacked on some roasted almonds as well. Missed dinner - bad me - because I was so tired when I got home and went straight to bed. But again I slept fairly well!

Today I am a little tired and definitely still feeling that urge for some sugar to pep me up, but I will make it. Started the day with steak, eggs, and asparagus, as well as a little coffee. 

I will keep updating an I encourage you to r esearch for yourself. You can also reach out to me if you would like! I am no expert but I am always seeking to learn more as i am on this journey to my personal level of optimum health. Cheers, big ears!!