The Scoop on the Ketogenic Diet

This semester for my learning project, I focussed on the Ketogenic diet.

Heres what I’ve been up to throughout the semester:

Week One: Becoming  A Ketogenic Genius 

This post I introduced my learning project and the plan I had in mind for it. I talked about the online guides I would be referencing throughout.

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

This was honestly one of my favorite posts- probably because it meant I had to make some delicious food. In this post, I made chia seed pudding and avocado brownies. I had a fair amount of recipe flops throughout the semester so my successful recipes in this post reminded me that I am NOT a failure!! The avocado brownies were probably the best thing I have ever baked in my entire life. If I were you I would definitely check out this post and try them out!

Week Three: Keto Grilled Cheese? Yes Please.

If you ever wondered if you could make low carb bread in the microwave in a mug- the answer is YES! Made out of almond and coconut flour, this bread gave me just what I needed when I was having carb withdrawals.

Week Four: Gram, gram, gram.

For this post, I was trying to weigh and track everything I ate.
I’ll be honest- this did not last for as long as it should of. I was definitely a lazy keto-er and weighing everything before I ate it added way too much time before the food was in my stomach. Weighing my food for this time showed me how effective it is to weigh food though- ugh, why am I a quitter??

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Week Five: Why is there a while head of lettuce on my plate?

This post was all about my keto-vacay! I went to the mountains and tried to eat keto the whole time. I highlighted my experience with a fancy caesar salad which still confuses me to this day.

Week Six: Keto Tortilla’s- Low Carb and Low in Flavour.

RECIPE FLOP. I was so excited to try out these low carb tortillas for tacos… probably could have wrapped my tacos in cardboard and it would have had the same effect.
I challenge all of you to try them out and figure out what I did wrong!

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Week Seven: Zoodles ARE the new Noodles.

My forever loves- zoodles. SO GOOOOOOD. Keto friendly and delicious- yes, please!
I found the perfect way to cook them! Check out my post to find out the secret.

Week Eight: Insta- Famous Jealousy.

In this post I highlighted all of my favorite Instagram accounts for Keto- inspo!
I aspire to be all of them- definitely jealous!! So much motivation!

Week Nine: I’ll be Up in the Gym Just Working on my Fitness 

I ventured down to the local Planet Fitness and got a membership. Before I got my membership, I did research on which gym would be best for me and why! I have tried out quite a few gyms and none of them made me feel comfortable- until Planet Fitness! Check out my post to find out more about the memberships and the gym!

Week Ten: I’m an Instant Pot Believer because of Bieber!

I GOT AN INSTANT POT!!!! I obviously had to make a Pinterest page with all the recipes I can’t wait to try. I also made chicken and it was juicy, flavourful, and delicious. Check out the post to see what I think of my new Instant Pot and find the link to my Pinterest!

The Final Verdict: 

I loved my time doing the ketogenic diet. It is an amazing diet that has been proven to work. There are thousands of AMAZING transformations that can’t help but make you want to try the diet. I did the keto-diet for a majority of the learning project.  I loved it for most of the time before I hated it. Okay- maybe hate is a strong word but I love fruit and fresh food. For those of you that don’t know, most fruits other than berries are very high in carbs. The hardest part about sticking to the ketogenic diet was not being able to have apples, bananas, watermelon AND ANY OTHER FRUIT OTHER THAN BERRIES.
No word of a lie, I cried when I ate a banana after being on the keto diet for a few months… Literally cried of joy.

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If you are someone that does not like fruit, the keto diet would be PERFECT for you. If you don’t like fruit and like to eat meat and cheese (Like a nuts amount of meat and cheese) the keto- diet would be PERFECT for you!

Although I did not stick to the ketogenic diet for ALL of the learning project, I learned more than I could have ever asked for.
10 Things I Learned from my Learning Project

  1. I love fruit and fresh food way more than I ever thought.
  2. Smoothies in the morning are my kryptonite- also not very possible on keto.
  3.  The keto diet involves a lot of cheese and meat.
  4. Salads are a staple item in keto- diets!
  5. Recipes for things that are “low carb” that are not usually “low carb” are not as good as they sound about 85% of the time.
  6. Exercise is a crucial part of success with ANY diet or lifestyle.
  7. Research is important before beginning a new way of eating. Starting a diet without research is asking for difficulties.
  8. Pinterest is your BFF when looking for recipes so you don’t get bored. Just make sure to read the comments first to make sure those that have tried the recipes like it!
  9. Find Instagram accounts of people who are on the same journey as you to hold you up from afar and keep you motivated throughout your journey! Personally, people who are successful and honest with what they are doing keeps me motivated to stick to what I am doing!
  10. It is OKAY to take a break from something if it is not working for you! When I started to miss fruit, I struggled for weeks before I admitted to myself that I wanted to be done with keto. It wasn’t for the junk food, it was for the fruit and clean foods that I SO missed when I was on the ketogenic diet. There are THOUSANDS of diets and lifestyles out there- each one promising a different thing with a different plan! 
  11. An extra one because I could not post this and not say it- pick a way of eating a living that will serve as a lifestyle change and not just a “diet”. Before starting a new plan, think to yourself, “could I eat this way for the rest of my life?” That is something I wish I would have thought about before beginning the ketogenic diet because what I did not know when beginning is that after stopping the diet and returning back to a healthy way of eating, most people gain the weight they lost on the ketogenic diet back.

I encourage all U of R education students to check out EDTC 300 if given the opportunity. The learning project was an awesome way to get online, and filled my mind with so many great ideas for my future classroom!

If you have any questions or comments about my learning project, comment below or tweet me @juliapapic on Twitter!

-Julia 🙂

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I’m an Instant Pot Believer because of Bieber!

Let’s just say that I am a convert!!
I am so sorry to Laura Bieber and her mom that I ever doubted them and their love of the Instant Pot.
Laura’s family got me an Instant Pot for an early graduation present, and I HAVE NEVER BEEN SO EXCITED!

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I have tried quite a few of Laura and her mom’s Instant Pot creations- anywhere from hardboiled eggs, cheesecake, chicken, soup, and spinach dip to quiche! Chicken breast is one of my favorite foods because it can be added to SO many meals and I love salad’s with chicken breast on it!
It was suiting that the very first thing I wanted to try to make was chicken.
In the bottom of the Instant Pot, I put 2 cups of chicken broth with 3 chicken breast. I decided to season them with lemon pepper and garlic salt because YUM!

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I put on the lid and turned it on high pressure for 15 minutes.
While the Instant Pot is coming to pressure, it says “On”. This confused me at first and I thought I broke something but I remembered Laura telling me earlier that this happened! Crisis AVERTED!

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Once it came to pressure, the timer came on and the Instant Pot worked it’s magic!

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After it was done, I let it sit for 5 minutes to let the pressure release on its own.
After 5 minutes I did a “quick release” of the rest of the pressure.

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When I lifted off the lid- PURE GOLD.
The chicken was tender and delicious- no dry chicken here!
My first Instant Pot creation was a success- itt was also boyfriend approved!

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I created a Pinterest page for all of the Instant Pot recipes I find that I want to (eventually) make! Check it out here!

My main goal in the next little while is to join Facebook groups and get more comfortable with my Instant Pot! There is a lot of crazy lingo that comes along with an Instant Pot so I plan on doing some research so I know what they are talking about in all the recipes I plan on making!

SO MANY INSTANT POT POSSIBILITIES!

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-Julia 🙂

I’ll Be Up in the Gym Just Working on my Fitness

This week I was super lazy in the kitchen! My fridge contents currently: Diet pepsi, cheese, mayo, and 1 million other sauces and condiments (I have an obsession with sauces).

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There was nothing post worthy food wise, but I do have some exciting news to share on another subject!

I recently gained the confidence to go and sign up for a gym membership! I have always been an active person but the last year or so I fell off the fitness wagon, which was really hard for me to admit to myself honestly! I knew I needed to add some exercise into my routine but I wasn’t sure where to turn.

In the past, I have had a membership at California Fitness (now closed), GoodLife Fitness, and I also went to the U of R fitness center! Although I loved working out, I never felt like I belonged in those gyms so I needed to make sure that this time when I went back to the gym I was confident about my decision and knew it was the right gym for me- especially when I was just getting back into the groove.

Before this learning project, I probably would have just gone out and got a membership at the place nearest my house- but not this time!

I turned to the internet to look at prices, reviews, etc.

I Googled “Gyms in Regina” and got a plethora of options, to say the least…

Since Planet Fitness was the first one that popped up, I decided to look further into it first and it ended up being the only one I looked at because I was sold!

Here is what I discovered about planet fitness:

Their memberships:

Their location and hours:

Reviews:

After doing my research on Planet Fitness, I decided that the price, perks, hours, and reviews couldn’t be beat so I decided to head down to the Regina location and sign up for a membership! I decided to go with the $21.99/ Month membership because of all the awesome perks that come with it such as the massage chairs, hydro bed massages, and red light therapy!

I was really excited when the staff member told me that if I said I was referred by a friend we both got a free month, and being a poor student, the rule is to never say no to free things!!!

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My first workout at Planet Fitness I did the 30 Minute workout and thought it was SO cool! There is a stoplight that tells you when to start and when to stop and rotate through the stations at 1 minute intervals. 1 minute doing step ups (cardio) and 1 minute doing the different weight machines (strength training). I really like it because you can get a full body workout in 30 minutes. It is awesome for people that are in a rush and need to get a quick workout in!

The gym has so many cardio machines which is great so you don’t find yourself unable to do the workout that you were planning!

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There is also a decent sized weight training area with free weights and assisted racks, as well as another HUGE area with strength machines.

Planet Fitness has a general belief throughout all their centers and that is “Judgement Free Zone”. They have that posted around the gym along with other motivational signs such as “No Critics”. These signs and beliefs have the power to help people feel comfortable, and it definitely helped me to settle into the gym.

I have been doing the 30 Minute Workout’s this week, and will be starting a personalized gym program next week targeting different areas of my body each workout.

I am so looking forward to seeing myself progress and getting back into shape.

I am heading to get groceries so my fridge has more than cheese and sauces.

Meal prepping will be the topic of next weeks blog post! 1 week of low carb breakfasts and lunches in 1 prep session! If you have any suggestions for recipes I should make, tweet me @juliapapic !

See y’all next week!

Insta- Famous Jealousy

This week, I wanted to talk about some Instagram accounts that I LOVE!

When I started on my ketogenic journey, one of the first things I did was find some Instagram pages to follow for some support, motivation, recipes, tips, and grocery ideas!

I have a secret obsession (don’t judge me) : one of my favorite things to do is watch YouTube videos of Keto Costco Hauls when I am making grocery lists for myself. I like to find new and exciting foods and snacks! My favorite keto Instagrammer @ketoincanada posts Costco grocery hauls often! You can check out one of her keto grocery hauls here!

Here are some of my favorite accounts:

First and foremost, my fav, @ketoincanada! She is CANADIAN, which is super awesome because she has access to the same grocery stores as I do, which makes it easy to recreate any of the recipes she makes or find the items that she buys and reviews on her page! She posts a lot of recipes, product reviews, and workouts. She also has a cute dog and cat which put her at the top of my list, because who doesn’t love animals?

@keto.shrinkingjenna_ posts super hilarious and honest stories about her journey, and is really relatable! She posts a lot of workout posts, supplement reviews, and food posts. She also fights diet coke haters and that puts her close to my heart. Diet coke is life, to be honest.

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@my_keto_diary is all food and food-related products! I have got some recipe inspiration from this account on multiple occasions!

@ketofridge is a little bit different because it is a company and not a personal account.  But, I included it because one day when I am not a poor student I am looking forward to ordering food from them because everything looks DELICIOUS. It would be great for people who don’t like cooking or are too busy to cook and want to make sure that their meals are keto-friendly!

One thing I wanted to point out is that these accounts are great for everyone to follow for some fitness/healthy eating inspiration! Yes, they are all keto, but they are also all seriously committed and honest about their journeys! It is real people sharing their real-life experiences. I don’t know about anything else,  but seeing other people succeed and stick to their journey’s to be healthier really helps me and inspires me to stay on the wagon and keep working towards my goals!

I would encourage everyone to find some accounts to follow that match your journeys, whatever they are! Building a support circle for any aspect of your life can be made easy online and can be super beneficial! Technology and social media give us the opportunity to connect with people that never would have been possible before.

Check out the accounts and toss them a follow! They are super entertaining and funny- I spend more time than I would like to admit looking through all of their posts and Instagram stories!

 

Zoodles ARE the New Noodles

When trolling the internet, specifically Pinterest, for Ketogenic recipes (follow my Pinterest here, cough cough). I constantly see recipes for ZOOOODLES!

Full disclosure, I bought a spiralizer a few months ago and have been searching for bomb recipes to be able to use it, but have been experimenting with different ways to cook zoodles, and different recipes to try with them. For those of you that don’t know, zoodles are just spiralized zucchini’s that are often compared to noodles- but carb free!

So, I have tried zoodles a few different ways including boiled, sauteed, and made in Laura Bieber’s INSTANT POT!
When I boiled them they were too mushy, when I sauteed them they were too crunchy- so this week I asked myself, why not do both?

First things first, I bought my spiralizer from Winners! It was around $20 and is an investment I’ll never regret. I make my own Zoodles with my spiralizer but you can also buy them already spiralized at Costco and Sobeys! They are a little bit more pricey when you buy them pre-spiralized, but they allow you to skip a step of making them. If you’re more interested in convenience than price, they are definitely something to check out!

I spiralized three zucchinis, and I had A LOT of leftovers. One little zucchini goes a long way- but, they do shrink a lot when you cook them!

The spiralizing- cut off both ends of the zucchini and pop it into the spiralizer!

This is what 3 zucchini’s spiralized looks like.

Next, cooking!

First, I put 2 cups of water and a pinch of salt in the bottom of a large frying pan. I boiled the water, added the zuchinni noodles, and cooked for 2 MINUTES! This is important! DO NOT over boil them or they will be mush!

Next, I dumped out the water, added about a teaspoon of oil, garlic (fresh or powder), seasoning salt, pepper, and onion powder. and sauteed for 2 MINUTES! (ALSO important unless you want burnt zoodles).

I added some ground beef and voila! The finished product! They weren’t mushy or crunchy, and tasted great! Zucchini’s are awesome to spiralize and make into noodles because they take on whatever flavor you want them to!

 

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That’s all for next week, folks!

Julia

Keto Tortilla’s- Low Carb and Low in Flavour

This week I had a RECIPE FLOP.

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Eating keto, I knew I was signing up to throw away bread, wraps, and tortillas from my diet. I was scrolling through the world of keto on Pinterest- you can find my Keto board here! I found this recipe for  Keto Tortillas and immediately thought YAASS because this lady has been craving a chicken quesadilla since I started this shin dig.

Now, let me preface this by saying that I am not a big egg person (unless they’re hardboiled), so making these tortillas, I was hoping that the egg in the recipe would not be overpowering- THUS, MY HOPES WERE CRUSHED. Stay tuned to find out more about the process and result…

I mixed the ingredients together, put a small portion (about 1/4 cup) of the batter into the greased frying pan. The recipe said to spread the batter as thin as possible by rotating and tilting the pan. Tortilla 1: spread it too thin and broke holes in it. Tortilla 2: Tried to flip it too early and destroyed it. Tortilla 3 (pictured below): CRUSHED IT.

Now, this looks like a class act quesadilla, but all it took was one bite to confirm: this was a wolf in sheep’s clothing. It tasted like a crispy EGG.

I made extra tortillas because the recipe said that they can be stored in the fridge for 3-4 days. Safe to say these tortilla’s stayed in the fridge untouched for those 3-4 days before finding their rightful place in the garbage.

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Next week I am going to (hopefully) be able to post a recipe SUCCESS for y’all.

Stay tuned! Drop me a line on Twitter for thoughts, comments or post suggestions @missjuliapapic 

 

Why is there a whole head of lettuce on my plate?

So this week, when I should have been reading during reading week, I went on a road trip with a few of my favourite people to the mountains!

I told myself before I left that I didn’t want to have unreasonable expectations for myself when it came to eating on the trip. Obviously, I was going to treat myself a little bit being away and wanting to try some of the different and exciting foods other cities have to offer. That being said, I promised myself I would eat better than I usually do on vacations since I have spent the last while being devoted to the ketogenic lifestyle.

Accurate representation of how I usually am on trips:

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This trip, I did things a little bit differently. I definitely still ate a BeaverTail in Banff , but I also ate a LOT of caesar salads and ate healthier than I usually do when I am away. I tried to keep mostly everything keto friendly while keeping in mind that I was sharing groceries with 3 people who did not eat keto.  Now, I could have come on here and posted a photo of every caesar salad I ate, but instead, I have one  a little bit of a review for you.

I got a caesar salad for a starter at the Sky Bistro in Banff. Now, I am more of a Boston Pizza girl than a “There’s a separate menu for the expensive wines” kind of girl, but when in Banff, of course I wanted to eat at a restaurant ON TOP OF A MOUNTAIN! SO, this restaurant was fancy, like cloth napkin fancy, and this is the description for the caesar salad I ordered to start: 

Judging by the fact there are a few words in there I did not understand and some things I have never heard of in a caesar salad, I wasn’t sure what to expect. So, the salad arrives and it was literally just whole lettuce leaves on my plate with all of the other ingredients whole too! Apparently fancy restaurants mean you cut your own salad- or so I’ve been told. So, the caesar salad was good but definitely not like “wow this is the best salad I’ve ever had” amazing. A lot of that could be because it took me 45 minutes to eat it because I did not know how to go about eating it so I had to cut it and mix it first.

When I started writing this post and realized that I forgot to take a picture of the salad, I turned to google to find one. I searched “Sky Bistro caeser salad” and this was the first post that came up:

I guess I should have looked into the reviews more before I went?

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My learning project this week was less what I ate when I was away and more learning that it is okay to sit back and enjoy yourself when you are away- even when you are on a diet! 80% sticking to it and 20% treat yo self is still better than 100% treat yo self.

All in all, I’d say that I had a super successful trip and my meal at the Sky Bistro was one of the highlights even if I did have to cut my own salad hehe.

On a serious plus side, I was able to keep down my lettuce leaves on the Gondola ride down when my boyfriend kept rocking it purposely which was super not cool with me because it was a looooong way down.

If anyone has any questions, would like any advice on eating out when you’re on a diet, just want to know about eating better from restaurants, or have any thoughts on my journey,  feel free to comment below or tweet me @missjuliapapic  

I would LOVE to answer any questions anyone has about the ketogenic lifestyle or lifestyle changes in general.  Also looking for recommendations for my next post!

See you next week!

-Julia 🙂

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:

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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

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 !