Gram, gram, gram.

Personal Update: Cheat days are a debatable thing in the keto community. But, after much contemplation, I decided to take a cheat day this Saturday, and I will say it was GREAT. Here is why I liked having a cheat day: It gave me something to look forward to and stopped me from cheating on keto many times before. Thinking about and planning my cheat day was motivation to work my tushie off. That being said, I definitely wouldn’t recommend having a cheat day very often because it does take your body a few days to get back into ketosis, but, I plan on having one every 5-6 weeks which I think is totally doable. I ate ice cream and fries and loved every minute of it and felt no guilt about it! I am back on track after not very much difficulty and am still loving the keto lifestyle.

So last week I said that I was making it a goal to weigh all my food. My biggest struggle was weighing my salads because I generally just throw it all together. Here is why I decided I needed to weigh out all of my foods:

Photo retrieved from here.

I saw this photo a couple weeks ago online, and it got me thinking how many extra calories I eat because I eyeball my food and dressing instead of weighing or measuring.

So, my 4 minute salad I talked about in previous posts did turn into a 10 minute or so salad because I weighed everything. Here was my process!

Zeroing out your scale is so important and makes weighing and tracking food so much easier and a lot less messy!! Weigh everything as you go right in your bowl or on your dinner plate.

My finished product might look the same as the salad in my previous post but the quantity is a lot less! My final verdict is that eyeballing and weighing food really does make a huge difference! Continuing on with keto, I am going to make my best effort to weigh and track foods and avoiding those “hidden” calories!

This week, I am heading to the MOUNTAINS! Hey, its not sunny and tropical but its not Regina and I am SO excited for a get away! But, going away means a lot of eating out and temptation. I am going to try my best to stick to my keto diet during my time away which brings me to next weeks blog post: Eating Out on Keto!

Since I can’t end a post without a gif:

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I hope everyone has a relaxing and rejuvinating February break 🙂

See you next week!

Julia

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Keto Grilled Cheese? Yes Please.

Personal update: My weight loss has stalled and I am actually starting to get super frustrated after a couple weeks of dropping really quickly and now I am just stalled. I almost let myself have a cheat day this weekend out of frustration but I held my ground and decided that this next week I will be making some changes to start seeing progress again.

This week my goal was to find a replacement for bread because I have been missing bread lately. I found this recipe for 90 second keto microwave bread. It was super simple to make. It took me about 5 minutes in total- a few minutes to toss the ingredients together and a few to cook it. Since I didn’t have a 4×4 microwavable container I just used a mug and it worked very well!

First, all I did was dump the ingredients as listed on the recipe into the mug and whisk it together.

This is what it looked like after I microwaved it. I was a little nervous about the texture so I decided to toast it and turn it into a grilled cheese.

I cut it in half, added cheese, and put some butter on the bottom of a pan.

The bread was getting really toasty but the cheese wasn’t melting because the bread was too think so I covered it with a plate to make the cheese melt faster.

The finished product! I eat a lot of egg salad just on its own without the bread because it is made from all keto friendly foods! I will definitely be making this 90 second bread again, but I plan on slicing it thinner and using it for 2 servings! Maybe I will make an egg salad sandwich next time.

KETO FAIL #1- I also made this “Egg Roll in a Bowl” recipe that is otherwise known as “Crackslaw” that everyone in the keto community RAVES about. Long story short, I think I did something terribly wrong because it did not taste at all like an egg roll and tasted more like plain taco beef with cabbage in a bowl.  No pictures because I’m an airhead and was more focused on getting the food to my stomach than the pictures to my phone. I challenge someone to try this recipe and let me know how it works so I know if it was just me who royally messed this up. #SOS.


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My goal for next week is to start weighing all of my food and recording it to the exact gram to see if that affects the scale at all. I also have to remind myself that the number on the scale is not the only factor. Its also about how you feel, how your clothes fit, and so much more! I am also terribly and awfully out of shape so I am going to start tossing in some at home workouts because exercise honestly heals my soul, so it is time to get my sweat on. Trying to stay positive on this journey and I will say that it makes it easier to be held accountable by this blog! Maybe the #learningproject might be the key to my success.

See y’all next week!!

 

Disclaimer: I Bought A LOT of Avocados to Make this Post

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.

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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!!

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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:

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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.

Recipe Reviews!

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.

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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 !

Becoming a Ketogenic Genius

When I started thinking about this learning project, I tried to think of something I could learn on the internet that would be useful to me in the future and not just for the duration of this class. I figured, what a better way than to use the class to become healthier and stick to it!

When I was searching, I found the ketogenic lifestyle. For those of you who don’t know, eating a ketogenic diet means eating low carb, moderate protein, and high fat macros. Basically, eating low carb and high fat puts your body into a state called ketosis, where your body burns fat instead of carbs. You can find the guide I will be referencing throughout here.

My plan for the learning project is to post about ketogenic meals, recipes, meals on the go, tips, and anything else I might stumble upon on the world wide web! In each post I will also update how I am feeling and the progress and changes I am experiencing. I also plan on teaming up with Laura Bieber for some posts. Laura is learning about her instant pot for her project so we will be collaborating to try out, and hopefully succeed at making some low carb recipes in the instant pot. My goal throughout this project is to feel healthier and become more comfortable in my own skin.

This is majorly stepping out of my comfort zone, so instead of dipping my toe I will just dive right in. I’m hoping to be able to see some physical changes throughout the semester. So, for the sake of record, here is a before photo:

Don’t mind my beautiful friends in this, I rarely take full body pictures that aren’t perfectly posed and positioned selfies so I had to scavenge to find it!
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Stay tuned for more next week!