Many people will tell you that the success of attaining your goals is rooted firmly in careful preparation and planning. For me, the Keto Diet goes against everything I have ever been taught about eating healthy. High fat, moderate protein and virtually no carbs – a diet without fruit – crazy!
Before I started, I read up on the process, the ‘why and how’ the diet works. With that understanding and knowing my own weakness, I went forward with my preparations and researched products I could utilize to make the transition easier. I figured if I was armed with the proper tools I wouldn’t be left to miserably fumble around in the midst of foggy carbohydrate starvation. I wanted “carb flu” to be as pleasant as possible.
You’ll hear mixed reviews about these guys but if you are a pasta lover, Miracle Noodles (found HERE) fill that void. One bad review I kept reading was the lingering odor. Please, please, please, don’t let this stop you like it almost did me! Once I opened my first package a light fishy odor was there but the longer you rinse them under tepid water, the better.
In my first dish I sautéed the noodle in a pan with a little chicken stock (or bone broth) and some butter. To this prepared noodle I then added my toppings and veggies. True to form, the noodle absorbed the flavors of the broth and butter. The consistency of the product is near to that of rice noodle but with more of a springy, gummy-bear bite. I wasn’t put off by this which was surprising considering I’m very picky about textures.
In summary, the noodles are a great option if you want to feel “normal” while eating a Keto Diet. They come in various forms from angel hair, fettuccini, ziti and even rice grains.
As with anything on the Keto diet, organic is best. Because I already had this product in my pantry I decided to kick off my diet with Coconut Oil rather than purchasing MCT (multi-chain triglyceride) Oil. In addition to the foods you eat, these type of products help ease the ability to get to that 75% fat consumption level. I like to add a spoonful to my morning coffee along with a stevia leaf.
Keto Salts w/ Magnesium, Potassium, Calcium & Sodium
I chose to purchase Kegenix PRIME (found HERE) to supplement my minerals and help support getting into and staying in Ketosis. The dual BHB/MCT formula should pack a punch while keeping any additional carbs in my diet low. 2 scoops daily contains about 3g of carbohydrate so the impact is minimal. I have both the Orange Blast and Lemon Twist varieties and they taste great.
Erythritol & Stevia Sweetener
This is another one of those products I’ve heard mixed reviews about but I knew natural stevia leaves would have a limited use. By utilizing either a granulated or powdered version of Swerve Erythritol/Stevia sweetener I can feel good about eating something sweet. Just know they are NOT carbohydrate-free but in the midst of sugar cravings this product satisfies. It does not dissolve as well as real sugar but for the most part, it works!
A List of Keto Friendly Foods
The food list is perhaps the most important aspect to starting and staying on track. By knowing what you CAN eat, you can adjust your shopping list accordingly. Spring is a great time to start this diet because leafy greens, asparagus and other recommended vegetables are easy to find. That’s not to say that you will be eating much of these each day but they are great vessels to top with all of the fats you need to include in your dietary repertoire. Fats are your lover, meats are your friend, recommended veggies are your helping hand and carbs are your enemy!
How do you know if you are in Ketosis? Keto Strips! I purchase mine on Amazon and they detect ketones in your urine. These are a great way to track your progress getting into the zone you need to be in. For maximum fat loss you’ll want to be in a range of 1.5-3.0 mmol/L.
This is a HUGE one. If you are like me and you come from the mind set that fats are bad, it can be quite a hurdle to cook a Keto friendly meal. Personally, I find that having a sense of consuming a complete meal more satisfying than just consuming each component separately. This makes me feel like I’m part of the “normal” eating crowd when I can sit down with my husband and eat dinner.
The other added bonus is that recipes keep you on track. They give you a good starting point and help make grocery shopping that much easier.
I’ve seen various recipes for cookies, bars and so on but I haven’t gotten to that point yet. I may never. Honestly, I don’t want to get to that point, that’s part of my reason for doing this. I want to kick my desire for sweets in the butt! In the end, I hope that will make coming off the Keto Diet easier.
Snacking, has always been my downfall. While overcoming this bad habit will be a large part of my challenge, I also know that my choices need to be better. Chocolate may not be on the menu, cacao powder on the other hand is acceptable. Mixed with coconut oil and a little Keto friendly sweetener like stevia or erythritol it may help curb that craving. CHECK OUT MY FAT BOMB RECIPES HERE!
If salty and crunchy is your thing, try cheese crisps (or make them yourself). Found on Amazon, Whisps are great to have in a pinch. A couple crisps help quiet the hungry tiger roaring away in my belly!
Water is a large part of the Keto Diet. In your body, liquid carries all sorts of nutrients to every nook and cranny. When taking supplements, water is the vehicle in which all of these handy helpers find their way to where they need to be. Water flushes toxins from the body and will assist in keeping you regular in light of the constipating effects of this diet.
Butter…is easy for me. I love butter! Organic, grass-fed sourced butter is best. This is one delightful fat most of us will have no problem consuming. Cook with it, add it in sauces or even in Bullet Proof Coffee (BPC)!
Some may not agree that I should mention unsweetened Almond Milk but compared to milk, the amount of carbs are sooooo low. Because I do not have a gallbladder, I sometimes have issues if I’m not careful in the manner in which I consume fats. Egg yolks can make life pretty painful unless I am able to douse some of the bile acids flooding my system. For the most part, Almond Milk is my ‘ Emergency First Aid Kit’. One cup may be enough to keep me from crumbling to the floor in pain and it is only 1g of carbohydrate per 1 cup measure. It also lasts a long time in the fridge so consuming it can be spread out over a period of time. In addition, every so often I like to add a splash in my coffee – yay me!
A plan is important. Know what your goal is, know how long you are willing to commit and know that you are doing this for YOU! Know that it is going to get tough and that as much as you want to cave in and have that tiny Reese’s PB Cup, you won’t! Be prepared to put in the work and have everything you need to start because you don’t want to allow yourself excuses.
In my Day 1 blog post I mentioned that I was struggling to solidify a start date. I kept putting it off until a small voice whispered, “It is not about the date, it is about making the decision.” With this, my decision was made. What will your decision be?