Week 3 – Diet. Off Keto on Calorie Counting!

I am beyond excited to share with you that I’m down a total of 7 pounds over the last week and a half. I had a stomach virus that took off about three of those, but the rest were mine from eating less and eating smarter!

I’ve stopped keto and am counting calories. Why? I wasn’t losing weight on keto. I also had a very hard time keeping up with the eating plan with such a slash to the amount of carbs per day (I was on 20 grams a day or fewer). I’m now on a 1500 calorie a day plan and eat veggies, meats, fruits, whole grain breads, and healthful fats.

I was struggling every day to stay true to a keto plan. It was not at all a “normal” feeling program for me. Even after a month or two trying (yes, I’d been trying for that long), I still was clawing my way uphill most days – trying so hard to stay on that program.

Now, I just eat healthfully and count the calories I take in. It is much nicer, and I can honestly LIVE with this program. I use the Loseit! app and journal my meals, exercise, water intake, and anything else I feel like monitoring. It’s fun!

I asked my doctor if there was a medical aid to help me with my appetite here in the beginning of this phase of a new path. She suggested a few different meds. I didn’t like any of them. Too many side effects. I chose one I’d had two decades ago and am on a very small dose of it (Phentermine). I can’t tell I’m even on it except for my being able to control my decisions over food better. I don’t have a burst of energy or sleepless nights like old diet pills used to have. It’s so nice to have some “help” here for about a month or two. I don’t need it for any longer than that. Also, don’t want to be on a med for any longer. I still have to make wise food choices and eat less food. I still have to move my body some. It’s not a magic pill.

I ate a cinnamon raisin English muffin for breakfast with a bit of peanut butter on top for a protein kick. Some hot coffee with it hit the spot!

That lasted me until lunch. For the mid day meal, I ate a salad recipe I love. It’s got shredded cabbage, walnuts, grapes, chopped chicken, and apple in it. I add a little Tony Cachere spice to it, as well. It tastes wonderful and is good for me.

Are you fighting your eating plan right now? Is it more like a job? You might need to consider a different approach as I did. I’m much happier now.

Tonight, I’m making a chicken and sausage gumbo. Yes, it’s still on my daily food list. It’s still “counted.” Here’s to gumbo (because I can finally eat rice)!

The Keto Diet, and How I Make it Work

I’ve been on the Keto diet for a while now and have learned several hints that can help you. I’ve done each of these and find that every one makes a difference in my losing weight.

Track Calories – with too many calories in your diet, your body gains weight. Period. So, even though you are watching carbs to get healthy and lose some fat, keep your calories in check. Here is a way to see how many calories you need per day to maintain your current weight. Just go below this number significantly each day to lose.

Step 1: Find your current body weight in kilograms (if you live in the US, just divide your current weight in pounds by 2.2 to get your weight in kilograms).

Step 2: Multiply your weight in kilograms by 0.9 if you are a woman or 1.0 if you are a man.

Step 3: Multiply by 24.

Eat Keto – Low carb – like 20 grams or fewer per day (I know, it’s a very low number, but it works). Aim for moderate protein and higher fat. See how to keep up with these numbers in the next paragraph.

Log Your Progress – Load the app on your phone called “Carb Manager.” It will tell you everything you need to know about starting this program. It also has a vast food log to choose from when you are logging. 😊

Get Sugar OUT of your diet – Low fiber and high sugar is a recipe for disaster! Try eating the opposite of this. Too high of sugar can also mess with your hormone levels and intestinal balance.

Drink More Water – try for at least 64 ounces per day. I’ve noticed time and again that sometimes I want a snack – bad. But if I drink some water, the “hunger” goes away. I was thirsty instead! It’s a strange phenomenon but it’s true. Thirst can mask itself as hunger.

Get Enough Electrolytes – When you eat Keto, especially in the beginning, you will lose a lot of water from your body. You’ll need to replace electrolytes you are losing. Add these (buy on Amazon) to your drinks once or twice a day, and you’ll not experience the headache, fatigue, and general “keto flu” you hear about when beginning this way of eating.

Start Lifting Light Weights – Strength training is very important for all around body health. At home, grab some light to moderate weights and just lift. Try this link to see how to lift properly: https://www.goodhousekeeping.com/health/fitness/a40035772/how-to-start-lifting-weights-for-beginners/

Get in Low Carb Veggies – Don’t ignore vegetables just because you are watching carb intake. There are plenty of low carb choices out there. Try this site for a few ideas: https://www.healthline.com/health/food-nutrition/low-carb-fruits-and-vegetables

Include good fats and remove others. Vegetable oil has been linked to inflammation in the body. So have corn, safflower, sunflower, and soy. Stay clear of these and choose either olive oil, avocado oil or coconut oil.

Getting healthier is a mind change. Unless you decide to really devote your energy to changing and improving your eating, this won’t “stick” with you. I know – from experience.

I’m making beef jerky today. I bought a food dehydrator and meat slicer (I didn’t have to have this part. LOL). Below is my recipe for marinade and making the jerky. It’s a good snack for those on a low carbohydrate eating plan. Don’t go crazy with it, though. Remember . . . moderation is the key.

Beef Jerky – Makes about a pound of jerky

Take 3 lbs. of eye of round (the leanest I could find) and remove the excess fat. Discard the fat. Freeze the beef for 1-2 hours to make it easier to slice. (If you have had the butcher slice your beef into 1/8- ¼ in slices, no need for this step). Tenderize meat with a mallet but not too much. You don’t want mush. Marinate in layers in a med/large bowl for 4-24 hours in the fridge. (Marinade ingredients below.) After this step, remove meat and lay it on paper towels to take away excess liquid. Shake some coarsely ground black pepper on the slices (if you want black pepper style jerky). Place beef in a pre-heated 160-degree dehydrator for 4-6 hours. Rotate trays if needed to evenly “cook” the jerky. Remove when the meat is to your liking. Don’t overcook or you’ll have shoe leather. 😉

Marinade –

½ cup soy sauce

4 Tbsp Worcestershire sauce

4 Tbsp brown sugar

4 tsp salt

2 tsp garlic powder

2 tsp onion powder

2 tsp smoked paprika

2 tsp black pepper

2 Tbsp liquid smoke

1 cup beef stock