Personal update: I am officially in ketosis (I even bought testing strips to prove it). Since our bodies can only store 2 days worth of carbs, I was in ketosis after about 2 and a half days. After getting over the keto flu that had me legitimately feeling like I was being taken down by the plague, I am feeling much better and more energetic and happier than I have been in a while. It is a different kind of energy that comes from burning fat as energy than the energy that comes from carbs. It is an incredible feeling. I am not having any cravings now that my body is in ketosis, except for when people eat fries or chips around me- fries and chips are my weakness, cravings or not. I have already seen small differences in my weight and clothing, but know that will not be the case every week. Progress is fuel to keep going, so I am striving to keep pushing forward and sticking to the diet to keep seeing that progress. But I am also preparing for phase 2 of keto that can often cause a pause in weight loss after a quick drop when first starting. Just keep swimming, just keep swimming.
Now, onto the stuff you really came to read.
UP THIS WEEK:
- In’s and outs of macro -counting for the ketogenic diet.
- School lunches in under 10 minutes
- Recipe review’s of avocado brownies and chocolate chia seed pudding.
So, if any of the above interests you at all- carry on because this post has it all! I will bold the topic at the beginning of the section in case you want to skip down to a certain area- although I would recommend you read it all of course!
Up first, macro- counting. Macro is just a short way of saying macronutrients. Maco’s are a breakdown of the calories we eat. Most people when counting macros count protein, fat, carbs and sometimes sugar. For example, 33 grams of fat is 300 calories. A lot of people choose to count calories, so they can eat as many grams of protein, fat and carbs as they want as long as it remains under a certain amount of calories. When you count macros, you hit a certain amount of grams for protein, fat, and carbs that together make a certain amount of calories in a day. Now, you may be wondering, “how does this have anything to do with the ketogenic diet?” Well, in order to get yourself into ketosis you have to eat high levels of fat, moderate levels of protein and low net carbs. Net carbs are what you get when you subtract the fibre from the total carbs. So for example, an avocado has 12 grams of carbs, but 10 grams of fibre, making it a great keto food because it only has 2 net carbs and high fat! The actual amount of calories you should eat in a day, and the breakdown of those calories are all based on your height, gender, weight, how much of a deficit you want to be in, and of course, what diet you are on. Fortunately, thanks to technology, this doesn’t have to be guess work anymore. There is a ketogenic calculator that allows you to input your information and BOOM! You have your macros.
Disclaimer: Counting macros can be a lot of work, so I use myfitnesspal. It is a handy smartphone app that has a diary of millions and millions of food items. Just be aware that it tracks total carbs and not net carbs so it will look like you’re eating more carbs than you actually are. Remember to subtract that fibre!!
For the purposes of this post and future posts, I aim to eat around 35-40 grams of net carbs, around 160 grams of fat, and 140 grams of protein per day. The only one I am really picky about is my carbs because if you run ramped and eat a sandwich or something it knocks your body out of ketosis.
Next up, my school lunches this week! When making lunches on the go, I leave myself about 4 minutes the morning to throw them together so I look for fast and convenient when deciding whats on the menu for the week. This week, I had the same thing everyday. I made salads that were filled with high fat, low carb goodness.
My lunch this week looked like this:
In the salad: romaine lettuce, spinach, grape tomatoes, hardboiled egg, 1 avocado, pinty’s cooked chicken breast (costco), and mozzarella cheese.
On the side: 1/2 cup of blackberries and 1/4 cup of almonds.
In this whole lunch there was 21.7 grams of carbs, 70 grams of fat, and 60 grams of protein. I only eat 2 meals a day because I do a 18:6 fast everyday which means I eat within a 6 hour window each day and fast for 18 hours. So this meal fits into my macros perfectly because it is about half my macros for the day.
I set out this week to find a sweet treat that was still low carb. One of the things I have found out during my keto journey is that anything sweet is pretty much guaranteed to be high in carbs. So, I found this recipe for avocado brownies. After getting over the ridiculously high prices of avocados- I decided to try them out. I doubled the recipe so I could use a bigger pan because I knew that a small pan of these brownies would not last very long with my family if they tasted good. I took some pictures along the way, and followed the recipe exactly except I used a stevia/erithrytol blend instead of straight erithrytol. Erithrytol is just a natural sweetener- sounds scary but its not and basically has no nutritional value but sweetens baking! I did use a little bit more sweetener because when I tasted the batter it was not sweet enough- so I did add about a 1/2 cup more sweetener and it improved the recipe I would say!
You can find the recipe I followed right here. These ring in at about 3 grams of net carbs for a 2×2 square. I will definitely be making these again.
I also made chocolate chia seed pudding. I made it with coconut milk and it was DELICIOUS with some low carb whipped cream on top.
This is what it looked like before I let it sit in the fridge overnight for the chia seeds to expand. You can find the recipe for this one here. This is a really low carb treat because of the amount of fibre in chia seeds. There is about 1 gram of net carbs for 1 cup of this recipe.
I learned a lot about the keto lifestyle this past week, and look forward to continuing next week! If there is something you would like to see on my blog next week, comment below or tweet me @missjuliapapic !