It's starting to look a lot like Keto

Tuesday, July 30, 2019

I really didn't intend to go Keto. It seemed so complicated. All those fat-to-protein-to-carb ratios. Getting into and maintaining ketosis, whatever that is. And what's with these little breathalyzer-type tests you can do to make sure you're in ketosis? (I still don't know.)

But, the more I eliminate from my diet, the more I realize that what I am eating looks a lot like Keto. Just need to amp up the fats and scale back more on the carbs.

So excited my local grocery store has started carrying sugar-free bacon. They had a sale and I stocked up!
I've been reading online voraciously. There's a lot of info out there, and I am slowly starting to feel I am finding my way with this. I don't know if I will stick with this particular way of eating forever. Maybe I'll do Paleo or Mediterranean long term. But this seems great for now for weight loss.

Keto does allow for stevia and sugar alcohols like erythritol and xylitol. I am not using any of these because I want to be totally sugar-free. Even alternative sugars-free. I think using these would just keep activating my sweet tooth.

One thing that bothers me about low-carb diets and plans is that there is a lot of emphasis of "Keto-friendly" cheesecakes and ice cream and cakes and breads. I just don't want to go there. To me, it's like a vegetarian who eats tofu hotdogs. Why? If you don't want to eat meat, why try and copy it? 

Similarly, if I am eliminating sugar, why would I "tease" myself with all these substitutes? Push the whole paradigm aside, and create new ways of thinking about what might constitute a dessert. And ask yourself if you even need a dessert. If so, how about --

  • A parfait glass filled with raspberries,  some homemade (without sweetener) whipped cream, and a pretty mint leaf garnish.
  • Baked apples with cinnamon, chopped toasted walnuts, and whipped cream.
  • A plate of artisanal cheeses with grain-free, sugar-free crackers, toasted pecans, and some fruit.

Right now, I'm not eating fruit, as I mentioned in a previous post. I will definitely add in some lower-sugar berries after I've lost some more weight.

So what am I eating on a typical day?

 For breakfast I have a cup of coffee with a scoop of MCT powder. MCT stands for medium-chain triglycerides. It's extracted from coconut oil and has many health benefits. It's just like putting a little creamer in your coffee, no coconut taste and no "oil slick" on the top of your coffee!

For lunch I might have a green salad with some hard boiled eggs, toasted nuts (walnuts or pecans), and a dollop or two of avocado mayo or some no-sugar dressing.

{I have found some good subs for ketchup, steak sauce, salad dressing, and mayo at Thrive Market online. I also get bone broth and many other Keto- and Paleo-friendly items there. There is a fee to join, but then you get good discounts, free shipping (for orders over $49), and fast delivery.}

For dinner, it's usually meat or seafood cooked in butter, ghee, or coconut oil with some vegetables.

On the Keto diet, 75% of your calories should come from fat. To be honest, that makes me feel just a little sick thinking about all that fat!!, but I've noticed that I am not hungry. When I went off sugar and white flour a few years ago, I was hungry all the time!

Do not use vegetable oils at all -- canola, safflower, sunflower, corn, etc. Olive oil is okay.  I'm not going to go into all the science here, you'll have to look it up. They are just not good for you.

I'm still not sure I have all my ratios right. I'm looking at meal plans online and trying to gauge serving sizes from them. But I have lost 8 pounds in just three weeks. And no sugar at all.

The other night my husband and I went out for dinner. We ordered a bacon cheeseburger without the bun and without the mayo. (I'm thinking I might carry a jar of no-sugar avocado mayo in my purse, haha!) It will definitely be harder to eat out, but this is one option.

I add in nuts for a snack. Or a bit of cheese. Or a hard boiled egg. I'm already looking into adding some variety and have got some good ideas for pizza (with a cheese crust), roasted jicama fries, riced cauliflower, kale cooked in coconut cream, and more.
 
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Thanks to several of you who shared your no-sugar successes. It really heartens me to know that it is really possible for the long term. Have any of you tried Keto or Paleo? Please share your advice/experiences.

14 comments :

  1. Two thoughts -- When Adam and I were looking into diet a while back, we wondered if the sugar substitutes, in spite of not being "sugar," still triggered our insulin -- in other words, although they didn't have the calories, they were still bad for the insulin situation in the body. Might be worth looking into.

    Also, do you read Carol Blackburn's blog? She's in Maine. She's been on Keto for a while now, and she used to put good recipes on her blog, which is called The Musings of Carol Blackburn. She doesn't have labels on her blog, but she does have a blog archive on the side, so you could probably just look at the blog titles to find the food recipes. She makes them and is honest about their quality.

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  2. The Keto diet seems to have mixed reviews and some Doctors are actually saying it is dangerous. I haven't done any real research so not sure I am in a position to comment properly but I would advice caution if you have any underlying health issues. Take care.

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    1. I'm definitely not an expert so not totally sure myself. But I am only using this as a quick jumpstart for weight loss. Will probably back off this in a month or two for something more sustainable to the long term. xo

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  3. Good Morning Deborah~
    Sounds like you are making good progress and being educated along the way.
    I think you are wise to eliminate all sugar if you find that sugar is a downfall for you, even those like Xylitol would probably trigger your sweet tooth so that's a good judgment call on your part.
    I don't know much about the Keto diet but I know the paleo diet is one that my family doctor's son and his wife did and they really succeeded on that and have stayed with it.
    My sister started the Paleo way of eating but she has just started, she seems to like it thus far.

    Thank you for sharing the sugar free bacon with us,I will have to look for that.
    We have a fabulous little supermarket in our area that carries foods that you can't find elsewhere, it's a great shop for exotic type foods too, a little pricey but at least I know it's there.

    Have a terrific day~

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  4. You are certainly doing the homework that this seems to require. I hope you have lots of success with it. I remember trying Atkins decades ago and by the second week I was ready to stab the hands of anyone around me eating mashed potatoes!

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  5. This is an article from a medical journal. Read the conclusion of the article !! Great news !https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

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  6. I've been eating bacon, butter and eggs for years. Bacon is a good fat for you. And I stopped using crisco a long time ago. I use coconut oil. I hope to get hold of real lard (not processed). It is healthy for you, too. :-) If you want some more information on eating low carb/high fat, check out this website. Carolyn is a diabetic and has a food blog. She's all about low carb because of her health. www.alldayidreamaboutfood.com She has awesome recipes for your keto diet. I've been subscribing to her blog for a few years now. You can sign up to get her once a week posts sent to your email. I highly recommend her blog because she has recipes for breakfast, lunch, supper and desserts that are healthy for you. :-)

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  7. I actually love a teeny bit of coconut oil in my coffee in the morning, it seems more filling and I've adjusted to the taste. I have a wonderful pizza recipe we love--with cheese and almond flour for a crust. I fully intend to answer your email but probably after next week. I have done a lot of keto and oh my, the label reading! I definitely have lost my desire for sweets. Whip cream with a little vanilla is so good on a few berries when you are ready to eat them. More later! Sounds like you are doing so well!

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  8. My go-to website is DietDoctor.com. The recipes are amazing-filling and delicious. I told my doc I was having difficulty limiting myself to only one helping because everything I made was so good. Only 2 "duds" so far...All of the food I love-broccoli, bacon, eggs, and casseroles! I always put on weight in the winter because I love casseroles. The website has tons of them. I also found a free carb tracking app and use it frequently. I found that I'm not eating enough protein but I'm doing okay on fat & carbs. But I knew that anecdotally because my nails aren't growing and my hair growth slowed down. But on the bright side I have lost weight. At first it was just water weight. Then I plateaued for quite a few months. Since finishing work I've lost much more. I would try to avoid the treats on the teachers' room table and have "just one" but just one contributed to what is known as carb creep. Now at home, I can control my eating much more successfully and yesterday I gave away six bags of clothes that were too big. You seem to have a great handle on all of this. Oh, and my sleeping is better. Part of that is not lying in bed having mock conversations in my head with students but also because I have so much energy during the day that I am busy and get tired. Additionally, I have started calisthenics every morning. I had a knee replacement two summers ago & have resumed those exercises to keep my joints supple. I added yoga poses this week as well. I also spray my sheets with lavender spray before making the bed & I love the fragrance when I pull back the blanket. I nestle in and breathe deeply & drift off so much more easily than I have ever done before. Feel free not to publish this. I couldn't find an email to send this to you privately...

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  9. Good for you including 8 pounds in 3 weeks, Deborah! You certainly are doing such good research for your new way of living. Way to go!!

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  10. I'm intrigued by this avocado mayo...off to search for it online!

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  11. EIGHT pounds!!!!!!!!! Woo! Hoo! Hooray for you!! So proud of you and cheering you on from here!!

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  12. Dearest Deborah,
    Well, don't have any knowledge about a Keto diet... but for my health issues I've cut out the sugar already in 2007 and kept it out. Never drank any soft drinks before so that was easy.
    Low sodium, low cholesterol and no sugar is my credo to live by and it is not easy when traveling and eating out of the home!
    But we both are trying hard and as for weight gain I've never had any problems.
    Lost about 6 pounds while being so sick on our Viking cruise in Bulgaria with acute bronchitis. It wears you out and you can't sleep so that takes its toll. Sure, losing Dad has added to that but I'm the only out of 7, fortunate for having said my farewell to him long before the rest had an inkling of him going down.
    So that part is a happy one with the fondest memories forever.
    Good luck with your food issues and hope you find a new path to follow...
    Hugs and happy weekend,
    Mariette

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  13. Congrats on loosing 8 pounds and your new way of eating and your lifestyle. It must be hard work but it looks like it is paying off. Good luck.

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