Tag Archives: keto

Eat Fat to Lose Fat? Ketogenic Eating Part 2

It’s been about 4 months since I started down this ketogenic path; well…4 weeks & 10 days to be exact. I’ve eaten this way through my birthday, Thanksgiving, Christmas, and New Years. I tell you this not to brag, (by any means) but to let you know I’m still alive…and still sticking with it…and still quite happy with the process. 🙂

I’ve had a LOT of you who have questions regarding this method of eating, and quite a few of you who’ve decided to take the keto plunge yourself. If you haven’t read my first post on WHY I decided to start eating in a ketogenic way, and the method behind the madness read HERE first. It will help give you a proper introduction into this post. I hope that through my past few months of experience, trial & error, & researching, I can give some support, information, and answers to those who might be seeking it.

What I’ve learned thus far in the process…

  1. I personally, am prone to NOT eat enough fat. As far as my macronutrient percentages, I shoot for 80% fat in my diet. For someone who is used to eating high protein, (and who doesn’t naturally have an affinity for things like cheese…) I find myself still reaching for those lean options. It’s a total mindset change for me to be sure to get fat in first with regards to meal prep. It makes a HUGE difference. It is key to get enough fat. It is THE key.
  2. It is VERY beneficial to properly test your ketones. Without testing, you don’t have a way to know if you’re eating correctly. I would recommend testing with a blood glucose testing meter like THIS ONE. If your ketones are low, you know you need to switch something up in your diet. There are other methods of ketone testing (breath & urine strips) However, they tend to be less accurate.
  3. It is FAR better to stick to REAL healthy food options, even though there might be a barrage of “low carb” no calorie, artificially sweetened options. I see a lot of people get really excited about how easy eating Keto is going to be because they see a lot of options for “low carb” treats. Yes, they can be a great OCCASIONAL way to curb the sweet tooth, but the less artificial sweeteners the better. It’s better to just stick to real food, and not try so hard to fit in all the extra “treats.” Those are the foods that tend to lead to what is called “carb creep..” a few carbs here a few there, and before you know it, you’re not in ketosis. Things are called “treats” because they should be a treat…not an every day occurrence. Even things like gum or sugar free candies might surprise you with how the carb count adds up.
  4. This process has allowed me to decrease my body fat, and lose weight. So, yes…I’ve been eating fat in order to lose fat. As I explained in my first post, despite the fact that I am cutting out carbs to a high degree, it’s necessary to have fuel still. I’m just trading where my fuel source is coming from. Instead of using glucose to fuel my body, i’m using fat. I’m trying to re-train my body to become fat adapted…and it’s working. I won’t give you my exact number of lbs, mainly because it will be different for everyone according to what you have to lose.
  5. There are SO many different methods of eating this way when you search info on ketogenic eating on the internet. I would highly recommend working with someone who knows what they are doing to make sure you are doing it correctly. It can save time and misspent effort. I offer meal plans to those who are interested.
  6. Salt replacement is ABSOLUTELY KEY. This is especially true for those who are working out. With cutting out processed foods, salt intake is cut down dramatically. Insulin signals salt retention in the kidneys. When insulin levels aren’t elevated, the body doesn’t retain that salt, it actually excretes it. That being said, your body NEEDS salt to function. So, you must replace it. Drinking broth is a great way to do this. Those who start out eating this way might experience what is called the “keto flu” initially as the body is becoming depleted of it’s glucose stores, and the best way to combat this is through salt replacement.

The questions that I get on a regular basis…

  1. So..what’s the next step? Are you going to eat like this forever? My answer…I’m honestly still not sure. I’m over 4 months in, and i’m really taking this process a week at a time. Each week I test my ketones, reevaluate what needs to be shifted, and keep moving forward. I’m not where I want to be yet, goal-wise, so I’m still focusing on getting there. However, I’ve been studying a lot on ketogenic carb cycling for the future, and that might be a route I take if I feel like it might be beneficial to me. I guess I don’t fully have an answer there, but in the mean time I’m enjoying the processes I am in. I’m hoping to correct some health issues, and get my body working properly again.
  2. But, I thought eating fat was bad for your cholesterol…heart…insides…etc. Turns out a LOT of the information that we’ve had through the years telling us to fear fat may be a bit off. The more I study this information, the more I realize that it is the combination of excess calories & sugar (coming from actual sugar as well as carbohydrates) WITH the large amounts of fat that people are eating that are causing most of the problems. I’m eating a low carb, high fat diet, and my health stats are great. In addition to that my weight is decreasing, as well as my body fat.
  3. Are you still able to go out to eat?? Absolutely. I have simply had to figure out ways to ditch the carb heavy options for other low carb substitutions. For example…I’ll order chicken fettuccine alfredo, but instead of noodles I’ll have them sub broccoli or brussel sprouts. I’ll check w/the location on their salad dressing stats, and if it doesn’t contain sugar i’ll get a cobb or cesar salad. Those who like beef could order a steak w/a side of veggies topped with melted butter. Fajitas are a great options with the meat, cheese, veggies, guacamole, & sour cream…just ditch the tortillas. You get it. I will say that I have found myself cooking at home a lot more because I like to know exactly what is going into what i’m eating. I’ve found a ton of awesome recipes on pinterest, and pinned them on my Ketogenic board HERE.
  4. What do you eat all the time? My day typically goes like this
    • 8 oz heated up chicken broth + 2 tbs heavy cream in the morning (This tides me over until lunch, & helps with the intermittent fasting, which drives the ketones up)
    • Lunch: Low carb chocolate protein shake with added fats (heavy cream & MCT oil)
    • Snacks: (if hungry, a lot of the time i’m not) string cheese, veggies dipped in low carb ranch, cheese wisps, hard boiled egg, fat bombs, pickles, 1/2 a questbar if i’m really in a pinch.
    • Dinner: some combo of a hearty amount of fat + protein … Chicken Alfredo over zoodles, chicken broccoli & cheese bake, green chile chicken soup, cauliflower crust pizza, etc.
  5. Do I think this way of living is maintainable. I actually do. Does it require some effort, and some mind set changes in some areas…absolutely. However, Once you get into a routine it’s really not that difficult to maintain. HOWEVER…and this is a big however…It’s not something I think you should do for a couple days and then ditch on the weekends. In order for your body to actually enter into nutritional ketosis, you need to eat this way consistently. You need to decide to make it a lifestyle change, and not just a day to day decision.

I’m sure I’ll have more to say on the topic in the future. This is still a learning process for me as well. I’m just happy to share with you as I go along, and hopefully help some along the way as I do! 🙂

CREAMY GREEN CHILE CHICKEN SOUP

I have always been a lover of all things Mexican food…There is just something about the flavors that call to me, I guess. I would say that prior to switching over to a Keto way of eating, I was probably eating some sort of Mexican food like 4-6 times a week, and that might be an underestimation. I realized the other day that I miss those flavors! I have enjoyed the new palate that I’ve been eating these past few months. However, I was in the mood for something Mexican…SO, between that thought process, & the mounds of snow piling up outside my window…I decided to come up with a new soup recipe. I was pumped with how this turned out. (I will also say that I fed this to my friends, and there wasn’t a drop left…so keto or not, I think everyone was on board.)  CREAMY GREEN CHILE CHICKEN SOUP

INGREDIENTS:

  • two 4 oz cans of Hatch’s green chiles (I used mild, but if you like spicy food you could use medium)
  • one 12 oz bottle of Victoria Green Taco Sauce (again I used mild here)
  • two 12.5 oz cans of Kirkland brand chicken breast (you could use a rotisserie chicken or cook/dice your own chicken if you would rather)
  • 8-12 oz chicken broth (depending on how thick you want your soup to be)
  • 1 1/2 tsp cumin
  • 1 tsp chili powder
  • 1 1/2 tsp onion powder
  • 1/2 tsp salt (more if needed)
  • 1/2 tsp ground black pepper
  • 12 oz cream cheese
  • 2-4 tbs heavy cream (again depending on how thick you want it to be)

Combine all of these ingredients into a crock pot & cook on high for 1-2 hours. All of the ingredients are cooked, so it’s just a matter of everything combining, & the flavor coming together. If you were needing to leave this to cook while you are doing other things, you could put it on low for longer.

Top this with shredded cheese, avocado slices, sour cream, or whatever else you might like!

For those who are trying to keep this meal ketogenic, check the chiles and taco sauce you are using. Some brands sneak some sugar in there. You want yours to only have 1-2 carbs. Enjoy!

 

Creamy Chicken & Broccoli Zoodles

Since I’ve started this Keto eating process, I think this recipe has become one of my favorites. It’s SO easy, filling, & very versatile as well. CREAMY CHICKEN & BROCCOLI ZOODLES

Ingredients:

  • 3-4 cups of broccoli florets
  • 3-4 cups of cauliflower florets
  • 2 TBS coconut oil
  • chicken broth (if needed)
  • 1/2-1 TBS basil
  • 1/2 -1 tsp garlic salt
  • 1/2-1 tsp onion powder
  • 1/4-1/2 tsp ground pepper
  • 4 oz cream cheese
  • 1/4-1/3 cup heavy cream
  • 1/4-1/2 cup grated parmesan cheese
  • 7-8 oz of cooked chicken (you can use a Costco can of chicken breast if you want to speed things up)
  • 2 TBS butter
  • 4-6 cups zoodles (1 medium zucchini makes about 1 cup of zoodles)

In a large saucepan, combine broccoli florets, cauliflower florets, & coconut oil. Add to that the basil, garlic salt, onion powder, & ground pepper. Cover & cook until broccoli & cauliflower are cooked through. If you need more moisture, add some chicken broth to the veggies. You really could add any vegetables here, making this dish super versatile. While the broccoli & cauliflower are cooking, cook the zoodles in a separate saucepan. Combine the butter & zoodles over medium heat. Season with some salt and pepper. These don’t take too long to cook, so be sure not to cook them too long. Once they start to become see through, take them off the heat, & they’ll finish cooking while the rest of the dish finishes.

Once the broccoli & cauliflower are almost completely cooked, add in the chicken, cream cheese, heavy cream, & parmesan cheese. Stir together, until combined. Do not over stir, or the veggies will become mush. Taste, and add more of the seasonings if need be.

Serve up the creamy veggies & chicken over zoodles, & enjoy! g This dish actually reheats really well. It’s a crowd pleaser! Low carb, gluten free, full of flavor, keto-friendly, & SO delicious!! 

Chocolate Silk Pie (ketogenic + gluten free)

As I started this process of ketogenic eating, I knew that I was heading into the holidays. I knew that it would be a change to not have the option to be able to eat all the sweets. I usually am good at moderation, but I knew that sugar wasn’t an option regardless…SO I was so excited to find that there were some alternative options to the normal holiday goodies I usually enjoy. It actually became kind of fun to decide WHAT exactly I was going to make to go with my family’s Thanksgiving meal. I finally decided I was going to attempt to make something chocolate, and for whatever reason…a thick, creamy, chocolate silk pie just sounded perfect. I found a recipe on Ruled.me and adapted it to my liking. I’m not going to like…I was PLEASANTLY surprised with how this turned out. My family even liked it. 😉 PLUS, it’s gluten free for those of you who need it to be.

MUNCHER CRUNCHER KETOGENIC CHOCOLATE SILK PIE

Ingredients for the crust:

  • 1 1/2 cups almond flour
  • 1/2 tsp baking soda
  • 1/8 tsp salt
  • 1/3 cup swerve (or your choice granulated stevia/erythritol sugar substitute)
  • 3 Tbs butter
  • 1 medium egg
  • 1 1/2 tsp vanilla
  • butter for greasing the pan

Ingredients for the filling:

  • 16 oz full fat cream cheese @ room temp
  • 4 Tbs full fat sour cream
  • 4 Tbs butter
  • 1 Tbs vanilla
  • 1/2 cup swerve (or your choice of granulated stevia/erythritol sugar substitute)
  • 1/2 cup cocoa powder
  • 1 cup heavy whipping cream
  • 3-4 tsp powdered swerve (or your choice stevia drops/sweetener for whipped cream)
  • 2 tsp vanilla for whipped cream

First you will need to make your crust. Preheat your oven to 375. Prep a 9 inch pie dish by greasing it. In a bowl, combine dry ingredients FOR CRUST. mix together. Soften butter, & add to dry ingredients. Mix it in w/a whisk or a fork until combined. It will be crumbly. Add to this mixture the egg & vanilla. Stir with fork until this dough becomes a firm ball. Work dough into pie crust. If the dough is sticking to your fingers, wet them with water slightly. Poke crust  several times with fork to prevent bubbling, and cook for about 10 mins. Remove from oven, and cover edges with tin foil to avoid them burning, return it to the oven to cook for about 6-8 more minutes, or until the crust appears to be golden brown. Set the crust out to cool completely. **As a side note, this crust was delicious. I actually don’t even usually like pie crust, & I’d use this again as a base for a dessert**

For the filling, place cream cheese, sour cream, butter, vanilla, swerve, & cocoa powder in a bowl. Mix together until the filling is fluffy. In a separate bowl, mix together whipping cream until it thickens and forms peaks. Add to the cream the 3-4 tsp swerve, & 2 tsp vanilla. Continue to beat until the cream forms stiff peaks.

Fold a few spoonfulls of the whipped cream into the cream cheese mixture and mix GENTLY, allowing the air bubbles to remain in the cream. This helps the pie to maintain a thicker consistency. Continue this process until all of the cream is folded in, and the mixture is mixed through. Scoop this filling into the pie, and smooth the top out. Cover completely, and allow this pie to chill in the fridge for a few hours. I made mine the night before, and it was PERFECT for dinner the next day. Top with whipped cream, and enjoy…very happily. For those who want to know, if you slice the pie into 10 slices…each slice has about (7 net carbs.)