HAVE YOU EVER LOOKED IN THE MIRROR AND THOUGHT, “WHAT THE FUCK HAPPENED?”
OKAY FOR THE SAKE OF ARGUMENT, THE POUNDS JUST CREEP UP ON YOU RIGHT?!
When I moved to Las Vegas exactly 1 year ago I was fit and happy! Moving to Vegas forced me to go into mental hibernation.
For the past few years up to date–since my fathers passing, I didn’t allow my mind to continue the grieving process. Also, keeping busy in California helped! When I moved to Vegas everything slowed down and I began the healing process. I stopped exercising, ate a lot and drank almost every single day :/ This year in February I literally woke up one day-looked in the mirror and thought, what the fuck happened? Since that day on Feb 3, 2019, I set out on a quest to get my body back, and I haven’t stopped since.
KETO DIET-PIE CHART
I’ve heard of the ketogenic diet up until this day, but didn’t believe the hype, why? Because, since we were kids sitting in a doctors office, and throughout our college years, every textbook teaches the balance of protein, carbs and fat!!
The keto diet high jacks the “original” diet pie chart to 75% FAT!!!
Now now now, don’t go running off to McDonald’s! That is not the way it works 🙂 We are going to call these fats “Skinny Fats” so, that 75% is coming from good fats! We will talk about the list here soon.
With this in mind, I thought, well, why not look into it right? I highly believe in an open mind and research. Digging deeper before discrediting anything! And that’s exactly what I did.
Research and the first 2 week trial period
Still, within the first two weeks, I overloaded my brain with Dr. Oz, and a book I ordered (which was shipped overnight) on Amazon Click here for the book. So, for the first two weeks I purchased the basics at Walmart, following the book closely.
If you don’t like Walmart, by all means, go to target or any grocery store to your liking. However, I mention Walmart quite a bit because it is affordable 🙂
These are some examples of the amazing food you can have on keto!!
- Coconut oil non-stick spray
- coconut oil
I didn’t commit fully for the first two weeks, but this small change helped me lose weight! This small adjustment suppressed my appetite and made the food taste delicious. The midnight cravings were still present but I would opt for a coconut oil omelette. I kept a close eye on my body, watching the water retention, swelling, and weight loss. The food was way too juicy and delicious for it to be a diet food. To my surprise, it was working.
What is the keto diet?
I highly recommend The Keto Book I’ve mentioned several times already. It is a great start! But I will do my best here-on this blog-FOR YOU and FOR FREE 🙂
Briefly and quickly (I do recommend you do your own research as well. But I promise you, you will see this exact information on other internet sources) Keto gets its name from a metabolic state called Ketosis. Naturally, when we are in between meals, our bodies begin to thrive off of our stored fat (sound familiar?), okay, so putting your body into ketosis by following a 75% skinny fat, and 5% carb diet FORCES your body to only function in that way. except you’re not starving yourself! Your liver secrets bodies called “ketones” making you a fat burning machine.
Surprise! You don’t have to worry about water retention on the keto diet! Due to the low carbohydrate intake, it actually causes dehydration! Drink lots of water on keto. I did 1 gallon a day.
According to the United States National Library of Medicine, the average adult needs to drink between 91 and 125 fluid ounces (2.7 to 3.7 liters) of water each day
HOW TO SUCCEED BEFORE THE MARKET HAUL
From personal experience, I highly highly highly recommend that you start off simple and small. Any diet whether if its juicing, keto, high protein, or “beefing up” season can be extremely expensive. A lot of the time we fall off the wagon, or we fail because we don’t plan accordingly.
The second key I recommend is meal prepping. I use these containers I purchased on amazon for a great price, and they last FOREVER!! Meal prepping is key, especially in our adult years! Whether if you work long hours, are a stay at home mom/dad, or lounge around with your cats all day! Meal prepping will eliminate the laziness.
The third key I recommend if phase eating. This is extremely wallet-friendly, and keto beginner friendly. What is phase eating? When you go to the grocery store, buy only enough food that will feed you for the first week (if you follow my grocery haul it’ll be enough for that length of time) and plan to eat the exact same thing daily. Sounds boring, but trust me! When you’re hungry it doesn’t matter. Also, the keto diet takes some getting use to. Move onto new recipes once you get the hang of it 🙂
If you have a Costco membership, which roughly runs around $60, it is ideal for keto! However, as I mentioned, start at walmart. You can get everything in smaller amounts, and cheaper for your trial period. This grocery list will be a haul for phase eating! 1500 calories or a 1200 calorie plan. Also, Keto stresses the importance of purchasing everything organic! I did not do the organic during my trail period. I’ll leave that up to you.
1200 Calorie Diet Shopping list and food plan
Prices are estimates.
- Heavy Whipping Cream $4.29
- 60 ct Large eggs $10
- Coconut Oil $4.98
- Wholly Guacamole mini’s 6 ct $4.98
- Bacon $3.58
- Beef patties 25%+ fat $7.14
- American Cheese $3.67
- Lettuce $1.00
- Ranch Dressing (full fat) $1.98
- Roma Tomato $1.50 a pound
- Shredded Mozzerella Cheese $ 3
- Spinach $2
Everything at costco is roughly double the price, but of course, it comes with more product FYI
- 1 tbsp coconut oil
- 2 whole eggs (whisk) +
- 2 egg whites
- 1 tbsp heavy whipping cream
- 1/4 cup shredded mozzarella
- 1 mini cup wholly guacamole
- 2 bacon strips
- 1 cup of spinach
= 4g net carbs/ 53g of fat/ 28g protein : 609 Calories
- coconut oil 1/2 tbsp
- 1 slice bacon
- 1 beef patty
- 1 slice american cheese
- 4 large lettuce leafs
- 1 tbsp ranch dressing
- 2 egg whites
- 1 cup roma tomato
=8g net carbs / 39g fat / 35g of protein: 533 calories
Total recommended out of 1200 keto diet
13g Net carbs out of 15g (goal)
92g Fat out of 93 (goal)
71g protein out of 75 (goal)
1177 Calories out of 1200 (goal
Ideally, at this point, you may choose to add an egg white, or leave the gap for any hot sauce you wish to add 🙂
If you wish to add one more meal its important to keep track of your macros. There are plenty of apps that are extremely keto friendly! One that I used religiously
Following the same meal plan that is up above, if you wish to add 300 more calories here is an additional grocery haul and recipe (add this grocery list to the one above)
- Broccoli (1 bag fresh or frozen)
- unsalted grassfed butter (1 stick)
- chicken breast (1 pack)
The third meal
- Coconut Oil 1 tbsp
- Chicken grilled 2 oz
- 1/2 tbsp butter
- 1 cup broccoli
- 1 egg white
=6g carbs / 22g fat / 24g protein : 328 Calories
WHAT TO EXPECT ON THE KETO DIET
- The goal of the keto diet is to force your body into the state of ketosis. This varies for everyone, but it usually takes a few days.
- It is important not to cheat on the diet! kicking yourself out of ketosis defeats the purpose! if you feel like you need another meal DO IT!
- Your energy will amaze you. If you know me by now, you know I love running!!! I know all about energy gels, pre-workouts, drinks, and pills. Once I started the keto diet (i kid you not) I didn’t need any of it.
- Hot flashes!! when your body is in the state of ketosis your core temperature increases a bit. stay cool! drink lots of water
- Metallic taste in your mouth or slime! Don’t worry, it’s totally normal
- Be careful! some people experience kidney stones, liver issues, and high blood pressure. As I have stated from the start not everyone does well on the keto diet. But that goes for anything, take it slow, and consult your physician if you need to.
KETO FOR THE ADVANCED
On February 22 I loved how I was feeling and made the decision to do a full 30 day keto challenge, and so i went to costco and purchased everything i listed above but of course it came in higher quantities.
There are 2 ways to high jack the keto diet and get the best results possible. The first one begins with Intermittent Fasting which my good friend has written about on her blog! She goes into wonderful detail about why you should consider it. In her words exactly, “Perfect for goal-oriented people.” I recommend that you start off with a 12 hour fast. So, have your last meal at 8 pm, and don’t eat again till 8 am the next day.
Ideally, the goal is to fast a full 16 hours on Keto, which gives you an 8-hour window to eat your meals. For example, I started my first meal at 12 pm, and my last between 7pm-8pm.
The second keto high jack is Bullet Proof Coffee. So let’s say you are fasting, drink your bullet-proof coffee before your first meal (on an empty stomach)! this automatically puts her body in the state of ketosis faster. Bulletproof coffee is a mix of black coffee +MCT oil+grassfed butter and coconut milk. OR you can just buy the keto creamer Here. Here is a fun tip: Add the powder to your coffee and whisk it, or throw it in a blender for a frothy treat! You’ll thank me later 🙂
Why I stopped the Keto-Diet
The keto diet was a complete success. I did lose the 10lbs as expected (I’ve heard of people losing up to 20 lbs!) but I decided not to pursue it longer than the 30 challenge because I simply listened to my body. I felt like I got everything I possibly could out of the challenge. When I switched over to a protein diet my energy levels dropped, I did not gain the weight back. I actually had to teach myself how to eat again because I had the keto recipes engraved in my brain. I fell in love with the keto food.
I’ve heard of people making this a lifestyle and I’ve heard of others sticking it out for a year, while the majority only do the 30-day challenges. Listen to your body, and do what is best FOR YOU! I hope this blog has helped you with general information, and enough content to get you started! As always, do your own research!
If you have any question please leave a comment and I will reply! Or subscribe for the latest updates! I’m also on Instagram!!! Find me Amici! @mrsyvettepriscilla
Good Luck Amici!
Mrs Yvette Priscilla