Daily check in for Keto friends...
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Evelynandchris wrote: »Hello! New to keto--started this week! I've had success losing 100 pounds in the past with very low calorie eating. Unfortunately, the last two years of medical school has really packed on the weight (about 30 pounds). This was related to lots of sitting and reading and eating tons of carbs. While my activity level will soon be changing (going into 3rd year with lots of clinical rotations and less reading books all day), I would like to change up my eating. Keto makes sense considering the biochemical mechanism behind it.
I'm struggling with "what to eat" though. Eggs, cheese, avocado, chicken and broccoli is getting old.
You need to switch your focus to higher fat meats, unless you have other reasons for not eating them. Or at least to adding more fats to your meals in general.
Ground beef, ground pork, pork tenderloin, chicken legs/thighs, sausage, bacon, pepperoni/salami, steaks, roasts, pate, etc. High fat is the largest part of ketogenic dietary plans that leads to long term success.
I eat green beans, asparagus, and sometimes cauliflower, too. I recently braved spaghetti squash again, and might try zucchini noodles and/or eggplant at some point. I do bell peppers and mushrooms, and occasionally onions in moderation
Coconut oil is a good source of fats, too, along with coconut milk and almond milk are good on this plan too. Just be sure to get the unsweetened types. MCT oil, hemp oil, avocado oil, olive oil...
Since you include cheese, I'll mention the other dairies - sour cream, cream cheese, heavy cream (goes well in hot beverage of choices), and butter). I tend to add butter to most everything, @Evelynandchris ... Spices and seasonings are key to keeping things interesting.
Nuts can be used sparingly, though they stall some folks... I'm sure others will chime in.
Also, any of your former favorite meals can often be converted to keto version. Google the word "keto" before any recipe and you should get choices of how to mimic the flavors or make a version of it. Even things like pancakes and noodles can be recreated.
Feel free to ask if you've specific things you miss or would like to add. Regularly repeated things I eat taco salads, scotch eggs (sausage wrapped around hard boiled eggs), deviled eggs/egg salad, egg scrambles, faux crustless pizza, pork roast/tenderloin, all manner of chicken roasted or pan fried, pate dip with bell pepper strips, etc.0 -
Thank you so much for the tips! Scotch eggs, yum!
I do have a specific food question. Peanut butter. . . allowed?0 -
okay, first of all, all foods are technically allowed - unless restricted by a medical professional. It's all about portions and pairings.
That being said, peanut butter should be the best kind you can find - typically only peanuts or peanuts and salt. Portion control is a big deal here. Nuts/seeds/legumes in general and peanut butter in particular tend to trigger cravings in a lot of people. Some people can use it in fat bombs or as a between meal snack. YMMV (your mileage may vary).
Some people prefer other nut butters, and remember that peanuts are technically a legume and not a nut, so people can have reactions to them...
So summary, you can eat your favorite foods as long as you can control portion size and don't get triggered with cravings and such. making peanut butter fat bombs is a way to make it stretch, but can also make it sweeter or whatever. So just be aware and track.0 -
Evelynandchris wrote: »Hello! New to keto--started this week! I've had success losing 100 pounds in the past with very low calorie eating. Unfortunately, the last two years of medical school has really packed on the weight (about 30 pounds). This was related to lots of sitting and reading and eating tons of carbs. While my activity level will soon be changing (going into 3rd year with lots of clinical rotations and less reading books all day), I would like to change up my eating. Keto makes sense considering the biochemical mechanism behind it.
I'm struggling with "what to eat" though. Eggs, cheese, avocado, chicken and broccoli is getting old.
Go to YouTube Cooking Keto with Kristie. Tons of good ideas!!!!0 -
carsonheim wrote: »2-week weigh in. Lost 0.6 this week. Wish it were more. I've dieted and lost weight before, and I've always been a slow loser. A little disheartening since I've got 100+ to go, but better than the opposite direction. Before going Keto I had been gaining anywhere from 2-10 pounds per month.
A 0.6/week loss over a 2-10lb/month gain sounds like a win to me! Celebrate your loss!!! Congrats.0 -
Thanks 4031!!0
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good things are happening, even though nothing has actually changed yet.. i feel scattered and all over the place. the weekend looms...my resolve is reinforced for solid keto eating.. it all gets so serious and demamds so much of me...i have a white-knuckling-it sensation these days, when really everything is okay...feel like i need to just stop and smell the roses sometimes. or paint them.0
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Evelynandchris wrote: »Hello! New to keto--started this week! I've had success losing 100 pounds in the past with very low calorie eating. Unfortunately, the last two years of medical school has really packed on the weight (about 30 pounds). This was related to lots of sitting and reading and eating tons of carbs. While my activity level will soon be changing (going into 3rd year with lots of clinical rotations and less reading books all day), I would like to change up my eating. Keto makes sense considering the biochemical mechanism behind it.
I'm struggling with "what to eat" though. Eggs, cheese, avocado, chicken and broccoli is getting old.
I found it too really easy to get stuck in a rut with eggs for breakfast but don't forget avocado is not the only good fat, chicken is not the only good meat and broccoli is not the only good veggie. For fat, I go to olive oil, coconut oil, nuts (in small quantities), for meat, I'm not a real beef eater but I like salmon, tuna, pork (I do chops, bacon or back ribs) and chicken in many forms. And for veggies, I love anything roasted in butter or olive oil with bacon and seasonings, steamed, fresh and salads. Chicken Caesar with low carb Caesar dressing and bacon bits, garden salad with olive oil and white wine vinegar. I could go on...
It takes a bit of thought but you can do it. I am still working at it but getting to a point where I don't feel so limited. When I cook a meal for my family, they eat what I eat and maybe I throw in pasta, potatoes or rice as a filler for them that I skip and don't miss.
Processed sweets are still my downfall but I'm working on that...0 -
Good morning! I'm on day three and my husband decided to join in, so hopefully I'll be around for a while.
At the end of 2015 I was eating really bad food as we had about 6 weeks notice to move across the country. I hit an all time high of 199.8 by mid January when we moved and I signed up for a 6 month diet bet. I knew I'd need accountability to make this happen! The first month I did "paleoish" and lost 8 lbs. Then it was DH's birthday, followed by him leaving for a month of army reserves training, and I gained back 2 lbs with some unfortunate choices. Thanks to the diet bet I decided not to give up but to buckle down and make it happen so I researched keto. I'm on day 4 now and I lost 6 lbs so far! I wasn't expecting that but I'll definitely take it. 187.8 this morning which is actually the monthly goal I needed to achieve on March 19, so I'm really glad I didn't give up Hopefully this will be a successful and sustainable WOE for my family. Hubby and I would love to lose weight together! I look forward to getting to know all of you. MFP is such a big community that I haven't really made a lot of connections. This smaller group should be great!
Oh and I'm starting off with a 30 day meal plan from Ruled.me which is making it easier!0 -
Howdy Homemaker! You got this. Especially since you are following the meal plan. The biggest reason people fail is because they don't proactively plan. That one step alone will help you tremendously. Welcome!0
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Okay, so I made the ever-popular "soul bread" last night. I like it, don't love it. It's also very high calorie in my opinion, I think around 4200 for the loaf, which make 16 smallish slices.
I did have soul bread French toast for brunch today. Between that and my morning BP coffee, I've burned through over 1000 calories. I don't know if I'll make it again. I don't think it's worth the calories. Anyone else care to comment?0 -
Starting Keto diet again...it did me well last year and I want to feel like that again. Mom to 2 young ones so I need EASY!! Any tips for go-to easy dinners?? Anything that will make this easy for me so I don't lose motivation...planning is key I think...I would love to get something that has a weekly grocery list for Sundays and prep all the meals ahead of time so it is just make and serve...any resources?0
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Check out ruled.meStarting Keto diet again...it did me well last year and I want to feel like that again. Mom to 2 young ones so I need EASY!! Any tips for go-to easy dinners?? Anything that will make this easy for me so I don't lose motivation...planning is key I think...I would love to get something that has a weekly grocery list for Sundays and prep all the meals ahead of time so it is just make and serve...any resources?
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I have not ventured into making bread or dessert substitutes yet so I don't have much to comment on, other than the calories ....to me that's a lot of cals , but it all depends on what time of day....a 1000 at 3pm vs 1000 at 8 am is a lot different....and it really comes down to what your total cals for the day ends up being.... Was the 1000 satisfying and satiating enough to warrant a much lighter meal later ??? Or did it lead to eating much more than planned ? Everyone is different on what triggers the hungries for them....carsonheim wrote: »Okay, so I made the ever-popular "soul bread" last night. I like it, don't love it. It's also very high calorie in my opinion, I think around 4200 for the loaf, which make 16 smallish slices.
I did have soul bread French toast for brunch today. Between that and my morning BP coffee, I've burned through over 1000 calories. I don't know if I'll make it again. I don't think it's worth the calories. Anyone else care to comment?
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Verdict: not worth it. I ate my French toast at 1130 am. Was hungry at 130 pm. Had munchies all afternoon.I have not ventured into making bread or dessert substitutes yet so I don't have much to comment on, other than the calories ....to me that's a lot of cals , but it all depends on what time of day....a 1000 at 3pm vs 1000 at 8 am is a lot different....and it really comes down to what your total cals for the day ends up being.... Was the 1000 satisfying and satiating enough to warrant a much lighter meal later ??? Or did it lead to eating much more than planned ? Everyone is different on what triggers the hungries for them....
I normally eat 3 pieces of bacon and one egg for brunch (anywhere from noon to 1 pm) and that holds me till dinner.
I think I'll stick it in the freezer and think about how it could be useful. Any ideas?
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Thanks for the tips! I haven't ventured out a whole lot yet. Going on a trip to Albuquerque, so I didn't want to stock up on stuff when I'm not gonna be home.0
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well, the weekend begins now.. heck of a week. having a hard time balancing out my new lifestyle, new risk taking, and the keto food plan. hanging in by a thread.. fighting the good fight and getting right back on the horse when i fall off.. having some fun, and some challenges and i feel pretty good about where i'm at..not losing much weight though. wish i could get the last 15 off in a hurry and be done with it, but i think i"m too prone to self sabotage for that to happen. drat and double drat.. soon, though- it will happen.. i believe that..Then surgery..Then happily ever after.
Right?0 -
Thank you pwrfl I have downloaded their 30 Day meal plan but haven't had the chance to study it at all hopefully this weekend I'll get some planning done0
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Day 6.... That pesky thing called "hunger" is leaving me alone! My favorite part of low carb eating
Didn't eat breakfast because I wasn't hungry. Finally had coffee with 2T HWC around 1:00. Had an ounce of cheddar at 4:00. Feeling fine! Going to have two chicken thighs tonight I think. I was already planning to have popcorn tomorrow for The Bachelor finale (don't judge ) so I am a-okay with my body initiating a low carb low cal day today. 0 -
Cngrats on staying in plan and getting to feel the " no hungries " part of this WOE....not to be downer, but there will be days when your hunger maybe more enhanced...don't fret, just go with it and eat more fat....the cool thing about this woe, you really get to know what your body is telling you! Keep up the good work!Homemaker57 wrote: »Day 6.... That pesky thing called "hunger" is leaving me alone! My favorite part of low carb eating Didn't eat breakfast because I wasn't hungry. Finally had coffee with 2T HWC around 1:00. Had an ounce of cheddar at 4:00. Feeling fine! Going to have two chicken thighs tonight I think. I was already planning to have popcorn tomorrow for The Bachelor finale (don't judge ) so I am a-okay with my body initiating a low carb low cal day today.
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Cngrats on staying in plan and getting to feel the " no hungries " part of this WOE....not to be downer, but there will be days when your hunger maybe more enhanced...don't fret, just go with it and eat more fat....the cool thing about this woe, you really get to know what your body is telling you! Keep up the good work!Homemaker57 wrote: »Day 6.... That pesky thing called "hunger" is leaving me alone! My favorite part of low carb eating Didn't eat breakfast because I wasn't hungry. Finally had coffee with 2T HWC around 1:00. Had an ounce of cheddar at 4:00. Feeling fine! Going to have two chicken thighs tonight I think. I was already planning to have popcorn tomorrow for The Bachelor finale (don't judge ) so I am a-okay with my body initiating a low carb low cal day today.
Totally fine with that! I don't expect to eat 800 calories a day every day so if I'm hungry tomorrow it won't bother me. When I've done low carb before (not this low) I didn't typically track calories at all and had pretty good results. I ended up with cravings and stress eating and such. I hope keto will be better because I will be less tempted to start down the slippery carb path. I plan to stick fairly close to this until I'm near my goal weight, then pay close attention to how I react to adding in some other foods.0 -
Happy Monday! I read through this thread over the weekend and found it very inspiring! I'm on the fifth day of a restart and it's going well so far. My carbs are landing in the thirties, but I do a lot of cardio, so I think it should be fine until I get closer to goal. I discovered two nights ago that adding extra veggies to my dinner was a mistake. I ended up after having sharp hunger pains only a couple hours after eating. Has anyone else experienced this?0
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It's official!!! I've been on keto for 10 weeks this week and I've had NO dystonic tremors. Zero. Nada. I've not even gotten a feeling like my body was going to tremor. 10 weeks means that it is not a "placebo effect" and that this is actually working. 20 carbs is where I'm at, and with all y'alls help... I'm finding this is the easiest solution. I didn't expect that the answer to my neuro problems was just changing the way I ate. I expected it to be deep brain stimulation or another brain surgery or something... instead I GET to take the easy, non-invasive route! No stinkin meds that make me addicted or nauseous or drugged up, no intramuscular botox shots, no surgeries--- just eat!
I had been feeding my brain all the wrong junk- it's happy and so is the rest of me!0 -
Kimbo- that is awesome news! Glad you are having such a great turnout from this WOE.
Yesterday my hubby made 10 gallons of beer. He's been a homebrewer for years. Luckily I don't like beer, so no temptation for me.
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@kimbo8435 Very exciting news !!! I'm sure you are walking on cloud 9 knowing you're in control of this challenge...." No meds needed " is so freeing !!!0
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That is great, @kimbo8435!
My developmentally disabled nephew is 34 and was having more frequent and more severe seizures. My sister was able to get him to lower his carb intake and that reduced/stopped his seizures as long as he was compliant. However, he lives in assisted living and she can't get his caregivers to accept the level of carbs needed. And he sabotages himself with trips to the vending machine. It's so frustrating to know that he has an effective solution available that we just can't get him to stick to.carsonheim wrote: »
Yesterday my hubby made 10 gallons of beer. He's been a homebrewer for years. Luckily I don't like beer, so no temptation for me.
I really enjoyed beer before this WOE. It is still a temptation for sure.
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It's official!!! I've been on keto for 10 weeks this week and I've had NO dystonic tremors. Zero. Nada. I've not even gotten a feeling like my body was going to tremor. 10 weeks means that it is not a "placebo effect" and that this is actually working. 20 carbs is where I'm at, and with all y'alls help... I'm finding this is the easiest solution. I didn't expect that the answer to my neuro problems was just changing the way I ate. I expected it to be deep brain stimulation or another brain surgery or something... instead I GET to take the easy, non-invasive route! No stinkin meds that make me addicted or nauseous or drugged up, no intramuscular botox shots, no surgeries--- just eat!
I had been feeding my brain all the wrong junk- it's happy and so is the rest of me!
Absolutely unbelievable!!! Amazing!0 -
Ok. I'm back from vacay and half way through day one of back on track. I haven't had lunch yet and am debating whether to just go back to regular Keto or throw my body for a loop and go straight into an egg fast. I picked up a few extra pounds while we were away and I want to shock my body back into Keto. I know this is not normally how egg fasts are done but I'm curious to know if anyone has done an egg fast this way before.0
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baconslave wrote: »
. Sounds like a beautiful vacation....you are certainly getting your " resistance training " in with food at your fingertips!4031isaiah wrote: »
. You will do great ! Keep logging if it helps...4031isaiah wrote: »I am currently on my first day of vacation and already had some waffle fries but plan to do better tomorrow.
The resort is all inclusive so everything is at our fingertips but very few low carb options...
The more you exercise that resistance muscle, the stronger it gets.
Sorry I haven't checked in much. Lots of things are going on and life has been busy and so had my involvement with the LCD group.
So my eye-nonsense did not improve much with the expensive prescrip. It's $405/month WITH a discount from the company. NICE, no? Funny thing though, I've been having a suspicion for awhile about AS and how it affects me. I was looking back at dates and the fatigue came back once I stated using Torani in my coffee and drinking diet sodas. It was a big coincidence, maybe. That's when my dry-eye started off and on coincidently. It went apocalyptic in January when I started trying to cut again and was using A LOT. Chewing lots of gum, eating jello every night, eating low-cal/low-carb yogurt, and sweetening nightly flavored herbal tea with it. I had other symptoms, too, of hot flashes at night and of irritation of the UT/kidneys...I'm not going into that further, but ladies with multiple births under their belt know what I mean.
That's not funny. Here's the funny part. I have been AS free for 2 days. And for 2 nights my eyes are only mildly a PITA. I only woke twice to use eyedrops, and there have been no close calls on the ripping. I had been waking 6 times a night and having at least 1 close call up until the first day I stopped the AS. And for 2 days, the other symptoms are going away. I have dropped 2lb of the extra weight that has been hanging around. That could be due to a decrease in cortisol from the stress of the pain at night and the not-sleeping.
I'm getting the keto buzz back after my morning keto coffee. And I haven't carb-binged in 11 days.
It's not magic. I'm still tired, and I still have dry mouth/dry eye pretty bad. I have an appt on the 21st to have a check-up and to browbeat the dr into ordering a bunch of bloodwork. There is a MARKED difference though. I don't think there is any coincidence about it. It's the AS making everything worse. If this keeps up, I will try weaning myself off the expensive prescrip. I do think I still have an issue like Sjogren's syndrome or a hormone imbalance. We'll get to the bottom of that.
I've been using stevia once daily in my coffee. I find it disgusting, so I'm thinking of getting rid of it.
Maybe tea would work better with it. Anyway....what else? Oh, also I've gone back to lazy keto while I'm also working on keeping the binges away since they have redeveloped. I'm doing ok. I haven't gained any so far.
Anyway, any of you all on my Mindfulness challenge will probably reread some of this over there. Apologies for that.
Sorry this is so long.
My mood is so improved! But that could be that it's been in the 60s and sunny for days.
I'm optimistic.
Wow. The food demons took me for the past few weeks. Ugh.
@baconslave, Mindfulness challenge? That sounds interesting. Would you say more about it and is it still open to join?0 -
Evelynandchris wrote: »Hello! New to keto--started this week! I've had success losing 100 pounds in the past with very low calorie eating. Unfortunately, the last two years of medical school has really packed on the weight (about 30 pounds). This was related to lots of sitting and reading and eating tons of carbs. While my activity level will soon be changing (going into 3rd year with lots of clinical rotations and less reading books all day), I would like to change up my eating. Keto makes sense considering the biochemical mechanism behind it.
I'm struggling with "what to eat" though. Eggs, cheese, avocado, chicken and broccoli is getting old.
Hi there, welcome to the board and congrats on your big loss! Even though a little's come back that's nothing to sneeze at.
Here are two of my favorite recipe blogs. Yummy, yummy, yummy!
Let me know what you think.
http://mariamindbodyhealth.com/
http://www.ibreatheimhungry.com/
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