This is the 5th week of Keto and I have found that out of all the diets I’ve tried (and there have been many) this is one of the easiest to stick to. I’m rarely hungry. It’s also easy to follow with the help of a Keto App i downloaded. Without the App there is no way I would have stayed consistently below 25 carbs. I have learned that there are carbs in just about everything! I’ve also learned to check the app before shoving it into my mouth. You can look up the food before you eat it and it will tell you the nutritional information. Also, it has a diary where you can enter the food you ate and it keeps track of all the nutritional elements for you. Even with the help of the app I have had a few mishaps.
For instance, my very first day on this diet I made my usual stop at Starbucks before work. You are allowed coffee and milk on this diet, as long as the milk is full-fat. I ordered my usual Latte, but instead of non-fat milk, I ordered it with regular milk. This drink consists of espresso and steamed milk. Nothing else. By the time I got to work, I had already consumed half of it. I went to put it into my diary and it came up as 19 grams of carbs!!! What!!! I was in shock. I was convinced that Starbucks must sneak a piece of cake into their Lattes! The Corporate Monster was intentionally lying in wait, snickering at their diabolical plan to derail my diet. That left me with 6 carbs for the rest of the day! Now the next day I thought I would outsmart the Corporate Monster and order an Americano. An Americano is espresso and water. Nothing else. Well I soon learned (with the help of my handy dandy app) that while coffee has zero carbs, espresso, in the form of a venti (large) has 4 carbs! Isn’t espresso just coffee?? Now I know that 4 isn’t going to be a carb buster for the day, but I really don’t want to waste my precious carbs on beverages that could be real food. Needless- to- say, I now make my own coffee at home before I leave and Starbucks has joined ranks with Skittles and Starburst who haven’t spoken to me since I started this diet. I add 1 TBLS of heavy whipping cream to my Keurig cup of coffee for a whopping .4 grams of carb. .4 shouldn't even count but I dutifully enter it into my diary anyway. I also discovered something called Bulletproof Coffee. It’s high in calories, so I only make it when I know I’m not going to have time for breakfast. It’s also high in fat and since I have a hard time getting in all my fat grams for the day, it contributes to those numbers too. There are a couple of different recipes on-line for Bulletproof Coffee, but here is mine. 1 Tbls coconut oil. 1 TBLS Kerry Gold butter. 1 TBLS heavy whipping cream. Dash of cinnamon and 1 cup of coffee. I whip it up with an emulsion blender and voila! When I first heard this recipe, it sounded like a greasy mess, but to my delight it tastes like a delicious Latte! 242 calories/.7 carbs/26.9 grams of fat.
As I mentioned previously, Keto wants you to get in a tremendous amount of fat grams for the day and i struggle reaching that number. Now if you had asked me a month and 1 week ago about my consumption of fat, I would have expounded on how much of an overachiever I was, always going above and beyond! Now I have to find things that I can eat that are high in fat, low in carbs and not too many calories. This isn't always an easy task. I started making another on-line wonder recipe called Fat-Bombs. My favorite one taste like Reese’s Peanut Butter Cups. The recipe makes 2 pieces of “candy” which you put in the freezer. 2 TBLS of Natural Peanut Butter. 1 TBLS Coconut Oil. 1 TBLS Heavy Whipping Cream. 1/2 tsp Unsweetened Cocoa Powder. 1/4 tsp Allspice. 3 drops of Stevia. 188 calories/2.5 carbs/17.8 fat grams. Whenever I’m coming up short in the fat category, I just devour one of these delicious treats!
It’s a fine balancing act getting in all the fat without going over your calories. To lose weight my goal is supposed to be 1375 calories. I personally try to stay closer to 1200. With my age and turtle-slow metabolism I feel that 1200 is the most I can take in if I want to lose weight. It’s a misconception that on low-carb diets you can eat all the fatty meats slathered in cheese and butter that you want. The truth is weight loss isn’t rocket science, but it is important to count the calories along with the carbs. Look at me! 1 month and 1 week and I’m a 50-pound overweight expert on weight loss!
But, Monday was the big day! 1 month of Keto and Fit box classes and I weighed in, had my measurements taken. Wait for it….11 pounds lighter and 9.6 inches of fat gone! Poof! I knew I had lost about 10 pounds because I weigh myself, a lot! And as I suspected, I lost 3 inches in my waist. Bye-bye Belly Flop-Over! The other big winner in inches was Thunder Thighs. Happy Days! Now I know that this is not the time to become complaisant. I think the first month is always big in numbers because you have fooled and shocked your body into letting go of the fat. After the body catches on to what you are doing, watch out! That is when it gets tough. I’m sure it will try slowing down my metabolism and putting the fat into restraints this month, but I plan to combat the diabolical little bastard by upping my workouts. I haven’t quite figured out where I’m going to fit these extra workouts in, but I’m going to move it, move it as much as possible.
We decided to make a little contest on the 1st month Progress Pictures, of Guess how much I lost in weight & Inches, well looks like the WINNER IS MARTY RATKE! Guessing almost Exactly right, He guess 11 LBS and 10 inches! CONGRATS MARTY
This is our work "Trough" thought you'd appreciate seeing what I have to battle with everyday.