Ketogenic "Keto"

Many of you know that Kris and I started eating by a ketogenic diet. A lot of people haven't heard of this way of eating and have been asking what it is and what we eat.

Here is my not very scientific, scientific explanation.  A ketogenic diet works on the principle that when no carbohydrates are stored in your muscles for energy, the body will power itself using fat stores instead (a process called ketosis).  Your body isn't stupid and it will burn the energy source that is in the most abundance. Carbs are a fast burning intense sort of energy source, but you tend to crash and become hungry again. Fat and protein on the other hand burn more slowly and steadily.  This gives you a more regular level of energy and keeps you sustained for longer periods of time.

There are many ways to eat by this diet.  You can go online and find Facebook groups, people posting on Reddit and personal blogs like this one.  Not everyone agrees about exactly what is "keto friendly food" and what is not. In general the goal is to eat more fat and protein and generally stay at less than 20 net grams of carbs a day. Eating plenty of leafy greens give you necessary micro nutrients your body needs.  Keto isn't really just about eating bacon and butter.  You still watch your calorie intake and even food that may technically be low carb aren't good foods.  Hotdogs for example technically may meet the "rules" of a keto diet but are still made with many unknown ingredients and may not be the healthiest choice. We make choices about what works for our life today and do the best we can.

https://www.reddit.com/r/keto/wiki/keto_in_a_nutshell
https://www.charliefoundation.org/
http://ketome.co/the-ketogenic-calculator/

If anyone thinks they want to start eating this way, do some research.  You can find plenty of great information out there.  I'm not a dietician, I don't know all there is to know about this way of life, but it is working for Kris and I. Kris has lost over 70 pounds without hitting the gym any more than he had before.  I have lost about 20 pounds.  There are other benefits that can come from this diet.  Most notably people eat this way to help manage epilepsy, tumor growth, and autoimmune disorders (like mine).

So what do we eat.  There are many "keto approved" foods, and like I said if you are interested do some research about what it means to be a keto friendly food, food goals, and your needed nutrients.  This is just our routine and what we have found to be working for us right now.

Kris:
Breakfast:
Coffee - Black
5 Jimmy Dean Pork Sausage or Bacon
2 Hard boiled eggs







Lunch:



Citterio Genoa and Provolone
Good Foods Chunky Guacamole








Optional Snack:


Sunflower seeds
Pepperoni Stick
Pickle - Gotta get your salt



Blue Diamond Smokehouse almonds, Halo Top Ice Cream, Whisps Cheese crackers
 


Traci:
Breakfast:
Coffee with Almond Milk

Citterio Genoa and Provolone
Good Foods Chunky Guacamole

 Yep I eat this for breakfast about 9am.  I have tried the intermittent fasting.  You stop eating for a window of time.  I do mine overnight. So I stop eating anything after 7pm and then hold out until at least 10 for breakfast.  I still have my coffee with a bit of almond milk.



 




Lunch:
 Jimmy Dean Simple Scrambles.  Yes I could make my own eggs, but it tough to bring eggs to work to cook in the microwave so these are easy to grab and fill me well.

Optional Snack:
Almonds
Cheese Stick and Pepperoni
 

Needing a chocolate kick:
ChocZero 70% dark Chocolate piece
S'mores Halo Top Ice Cream
I also like the Oatmeal Cookie Halo Top











 

Dinner:
Steak, Pork or Chicken
Green beans, Asparagus or Broccoli
Cream sauce, Cheese melted, or butter and spices

Occasionally we have diet gingerale or seltzer with vodka or diet coke with whiskey.  Diet and sugar free colas still aren't a great healthy food choice, but are acceptable.  Black unsweetened tea, and lots of water.

We have tried some cream cheese brownie recipes, fat bombs, bulletproof coffee.  We have used the Carbquick low carb dough, low carb buns, and low carb tortillas.  Also I found the best "pancake" alternative is equal ounces of cream cheese to an egg (4 ounces cream cheese to 4 eggs) blended well.  These thin cakes with some sugar free syrup hit the spot when you don't feel like eggs again.

We basically keep it simple and eat the same so there is little mystery about our calories, protein and fat ratios, and our net carbs.

Believe me we have our cheats moments.  Kris has started to have a beer now and again with it being football season, and I miss some baked goods, but finding alternatives for those weak moments helps and there are many options and recipes out there to find.

This is it in a nutshell.  We feel great and don't miss much food wise.  We have less food waste and the shopping list is pretty easy.