Science tells us that social support is important for many things, this includes losing weight and getting healthy. A very nice lady posted about her 100 lb loss and just how she got there with the Keto diet. I have found her journey to be an inspiration and thought I would share it here with all of you!
By: Norma Allinger-Howell
I wrote this out for a friend, then thought I might as well share it here if it would help someone. My husband and I are 19 months keto. I’ve lost almost 100lbs and he’s lost all 4 daily insulin shots and metformin! I remember feeling overwhelmed in the beginning, but it does work, just stay committed.
What we eat on the Keto Diet
*Bulletproof coffee (BPC). Coffee whipped with butter and/or coconut oil plus stevia favored drops, cinnamon, vanilla, wild orange essential oil, or whatever flavor sounds good.
*Eggs any style. We always have hard boiled in the fridge for egg salad. Omelet muffins are great to make ahead and put in the freezer for a quick breakfast or for travel. Eggs fried in butter or bacon grease is perfect too.
*Bacon! We like Trader Joe’s ends and pieces. $3.50 for a pound, great flavor, no sugar, and lots of fat! We cook a pound or two on a cookie sheet in the oven then freeze some of it. And of course, pour the grease into a jar for frying those eggs.
*Any meat really, but watch the lower fat cuts like boneless, skinless chicken breasts. It’s too easy to get too much protein and not enough fat.
*“Keto oatmeal” I really missed my morning oatmeal in the beginning so I looked up recipes and experimented til I found my favorite. 2 tablespoons each chia seeds, flax seeds (whole or ground, I prefer whole) and hemp seed (I get mine at Trader Joe’s) . I also add butter and MTC Oil (a type of coconut oil) and some Himalayan pink salt. After that it’s whatever flavor I’m in the mood for. Sometimes a quarter cup of raspberries and a pinch of stevia. Sometimes maple extract and some cinnamon.
**As we get “fat-adapted”, efficient at burning fat as fuel, we don’t need as much food and breakfast seems to be the easiest meal to drop. Many people just have BPC or even just water til lunch. But the consistent advice is always to eat if you’re hungry, don’t eat if you’re not.
*Leftovers! My personal favorite. Just a piece of meat or two from the night before is perfect, as long as it’s not too lean.
*For a portable lunch, egg or tuna or chicken salad with a baggie of pork rinds is great. Maybe some almond butter and celery. A cheese chunk or stick.
*Salad. We start with a basic salad, baby greens, celery, cucumbers, mushrooms, etc. Minimal or no tomatoes, bell pepper and carrot. Then we add as much fat as possible! Olives, cheeses, bacon, ham, turkey, sunflower seeds or some nuts, fried onions, etc. I usually make my own 1000 island with mayo (we like Traders Joe’s) with just a tiny bit (1tsp) each ketchup and relish. I also add salt.
**Lunch is the second meal that usually falls off after several months keto. Not for everyone but many people just do OMAD (one meal a day). This is also called Intermittent Fasting. Some eat just lunch and dinner in a 6 hour window, so fast for the other 18 hours (18/6). OMAD would be 23/1 intermittent fasting. We usually do about 20/4 to 23/1, depending on the day. But it’s flexible, if we have breakfast with friends, we may nor eat again til dinner or not til the next day, whatever works. The lack of hunger in keto adaption is phenomenal! So much time and money saved! “The Obesity Code” by Dr Jason Fung is the best book to read about diabetes, obesity and fasting. Butter Bob also has some great videos on intermittent fasting on YouTube.
*Fatter cuts of chicken, pork, or beef. We often use our George Forman, but then save the drippings to pour over the meat or for cooking our riced cauliflower. More often than not, at home we just have meat and maybe a salad. But there are plenty of other options.
*Riced cauliflower! Can be bought “pre-riced” at Trader Joe’s frozen or fresh (we get frozen) or you can use a cheese grater (or blender?) on a whole head. It can be boiled, microwaved, or sauteed in the drippings from the meat. After it’s cooked you can eat it as rice or throw it in a bullet with butter and garlic and make it into mashed “potatoes”.
*Pretty much any non-starchy veggie works. For Christmas and other holidays, our personal favorite is bacon wrapped brussel sprouts.
Stir fry. Non-starchy veggies with “Bragg’s Amino Acids” instead of soy sauce. (non GMO and no wheat products)
*Take some of your favorite dinners, then Google search “keto____”. You could try keto shepherd’s pie, keto lasagna, keto stir-fry. Just about any recipe can be altered to be high-fat/low-carb.
*Another favorite is affectionately known in the keto world as Crack Slaw. We usually make it with bacon and cabbage fried in bacon grease. However, we’ve had it with hamburger instead. Personally, I think it HAS to have bacon, but the hamburger, summer sausage, and/or breakfast sausage adds to the flavor. We put a pound of cut up Trader Joe’s Bacon Ends & Pieces on a cookie sheet and broil it 10 minutes then dump it, grease and bacon, into a pot or big pan and add shredded cabbage, seasonings and usually broccoli slaw mix. Maybe a bit of water to let the cabbage cook down. Dish it up with a big scoop of sour cream and call it dinner!
*90 second bread. We use it for grilled cheese sandwiches, garlic bread, and even a mashed raspberries and almond butter sandwich (keto pb&j).
*Cloud Bread. Never actually made it, but I love it when Linda T shares!
*Nuts have carbs, but keeping small bags of them handy in a car or desk has saved me from the dreaded drive thru. Trader Joe’s sells prepackaged “handfuls” of almonds. Yes, slightly more expensive than a single bag, but ultimately cheaper since I’ll only eat one handful, not 6!
*Fat bombs! A keto staple that really helped us in the beginning. Just a cube or two if we felt hungry or after dinner kept us from feeling “deprived”. Lots of fancy recipes out there, but easy to keep simple. ¾ C (total) mix of butter and/or coconut oil, ¼ C raw cocoa powder, and a pinch of stevia. Warm, blend, then pour into ice cube trays and freeze. Easy as that! You can also add nuts or unsweetened nut butters, coconut, pure extracts like maple, butterscotch or vanilla, or essential oils like Wild Orange or peppermint.
*Chocolate mousse. Just whip some heavy whipping cream with a few tablespoons raw cocoa powder and a pinch of stevia. Some recipes call for cream cheese. Any of the fat bomb flavors work as well.
*We keep other desserts as a rare treat for special occasions and holidays. Trader Joe’s fine almond flour makes great cookies, pie crusts, and other pastries. Pumpkin pie can easily be made keto friendly. Cloud bread can make strawberry shortcake and a host of other amazing deserts.
*Coffee (black or BPC)
*Bulletproof tea is good too, but I prefer hwc (heavy whipping cream)
*Refrigerated coffee blended with ice, hwc and flavored stevia drops makes a great Frappuccino.
*Bone broth. Not the store bought kind, just throw beef bones in your crock pot for 24 hours or so with some veggie scraps, salt and spices, then strain and enjoy! I freeze it in cup portions for fasting days or whenever.
*Calm. Keto is an anti-inflammatory way of eating and it flushes out water retention. It’s therefore easier to get low on electrolytes. Calm Magnesium is a powder you add to water at night to stop leg cramps and help get a restful sleep. The reviews on Amazon are amazing. I get it at Natural Grocers. Just start with ¼ teaspoon for a few weeks then build up from there. We also add some Morton’s No Salt (pure potassium) and Himalayan pink salt to our nightly Calm. Probably not even ⅛ of a teaspoon. These are really easy to get depleted so must be taken regularly.
*We loved to drink milk, but a measured cup is almost 10 carbs, half our daily carbs! We use full fat cream for tea and coffee, but to drink we switched to unsweetened cashew milk, it’s only 1 carb per cup. With a pinch of pure stevia or a few chocolate stevia drops, it’s perfect.
Keto doesn’t have to be difficult or complicated. Keeping carbs under 20 grams per day is the most important thing. Just commit to one month, no cheats, and see the difference in weight, blood sugar levels, and health.
Her Before and After Photos: