Happy Friday Everyone

Holding up ? My two weeks have passed my cravings and hunger are gone I feel much better ! I lost about 10 pounds . I hoped for more :( but its a good start . It is 5:30 a.m. I am hovered in bed with my two year old daughter who is sound asleep next to me . I just cherish these moments . I will have to be up soon for work at Audi Escondido . Love my job love the people .

Sunday I will do my shopping list and new recipes . I will post on my blog . I also realized higher keto for me meant less protein more fat . But it all depends on your body . Make sure you guys are drinking lots of water . I promise tonight ill start posting great staple ingredients for you ! Chow:)

Day 13

If you are a body builder and have Instagram check out keto king he has great tips . He carbs up once a week . He does healthy carb ups though once a week . I am not body building at this point . I am hoping to be at that point next month . So I can not give advice on that . I can only give scientific advice .

It's day 13 for me . I have only had 6 pound weight loss on ketosis although I'm about to start my period so I'm wondering if its four or five pounds more . I will continue phase 1 through out the next 2 weeks . The do a carb load and see where I am at . My current weight has fluctuated by 2 pounds up  and down . I'm trying not to get frustrated . I started my first day yesterday at Audi . Great people . Treated super well . Love it ! They took us for gelato , the quaint adorable ice cream shop on Grand in Escondido was screaming for me to try a frozen delight in the 100 degree weather , but I did not . Ketosis must go on !!! Winning the war my friends !!

Important Food Facts - Sorry bummers Here

Sorry guys...

I need to warn you. Before you head off to the store and do your shopping I for warn you . Sugar free is not CARB FREE !!! All those great products out their like sugar free Oreos and such are crap.
I apologize to break to joys and giggles in your day . Stick to snacks like cheese and nuts . But always check the carbs .

If you find your self in a bind wanting something , craving something , clawing the fridge and your no where near your goal, and no where near your carb up day , run to the computer find your secret crushes sexy picture pin it to the mirror and keep it there. Then undress in front of the mirror . Would you eat this in front of them naked ? Now I am in no means a shallow person . I am just trying to find your motivational point. Typically this works. If it does not work  . You need to write down your two favorite desserts and Google and non carb way to make them. Trust me their are ways.

Warning number 2 . I promise if you do indulge in your dessert something bad will happen you will be very sick. Your body will not be used to it. It will not be worth it. And you will be upset because it will take 4 days to get back into ketosis .

So I suggest you do options one or two.

There are so many recipes that are full fat . I also suggest getting Keto sticks. Many people don't use them. I do it trains me to tell me what puts me in ketosis and what takes me out. So at least use them for 3 weeks.  If you are a sugar addict buy liquid stevia and flavored extract's and find yummy recipe's.

There's easy ones to throw together.  You can do it , I have faith in you. Drink your water. And do not forget , If you work out your keto sticks will turn pale because you worked out the fat in your system. SO don't worry you are still in ketosis :}

Ketosis

So I finally hit back into ketosis yesterday afternoon. Kept my carbs at 25 . Finally . Finishing off my nightly meal with tacos minus the taco shell. With meat , taco seasoning , cheese and black olives , cheese, onions, a few diced tomatoes, some lettuce, and a lot of sour cream yummm.....

I also prized my self with dessert. Sour cream 3 tbsp. and 3 tbsp. of cream cheese 2 tbsp. spoons of fresh lemon juice 2 tbsp. of vanilla and splenda mix it all up and ate it all. Yum. Basically only 3 carbs.

Tip is do not lower your calories to much or your body will go into starvation mode and ketosis will not happen keep them above 1450 .  Or at 1450. Do not put your children in ketosis with out a doctors permission. It is very dangerous. Children need nutrition of carbs unless they are severely epileptic.

I would not do this diet if you are pregnant . If you are pregnant I would cut carbs to under 100 . But eat a regular balanced meal. Due to ketosis does not give the nutrients a fetus needs . This is so important. A fetus needs calcium and fiber. So please do ketosis after you give birth. I would wait 6 months after if you are nursing.

Next week I am going to do special keto shopping new recipes

I will make them and post them with pictures !!! Cheers !!!

Happy Holidays !!

Personal Note

A Personal Note :

I am going to lower my carbs the next week to 20 and below . Even though they have been 30-40 and at first I was losing a solid pound a day . But all of the sudden my weight loss stopped and I went out of ketosis. Why? No clue. So today I drank an Atkins chocolate drink not bad tasting I had 2 slices of cheese so far . So hopefully at only 5 net carbs . I go back into Ketosis by tonight. I still have lunch and dinner to up the fat. I was hoping to be much les in my weight by now I'm on day 11 ? 

I only have lost 5 or 6 pounds . Also After today I will drop my coffee drinking and consume more water. I know.. this will be soooo hard for me.. Dunkin Donughts coffee major addiction. especially when you have a two year old that is up at 5 am.  Plus being single it's just the stressful life coffee helps you with. :) 

So this week I start a new job with Audi ! Applaud for me. Which means food preparation . Do they have a fridge? A break room? All questions to ask. Being commission only I can't eat Carl's protein burger every day. Although it is good . Another thing I was going to touch on.  If you are out . You are in induction phase do not and I mean do not !!!! in a restaurant let anything you cannot eat come on your plate you will eat it!!!!!!!!!!!!!!!!!!  You are to weak my friends!! Once you cheat even a little it takes 4 days to get back in induction. And all that fat you ate will turn into fat!!!!!!!!!!!!!!!!!!!!!

So ask the waitress exchange muffins for bacon or sausage or broccoli ( catch my drift? ) Or if you have to go to a drive through get any burger but ask to have it wrapped in lettuce I don't care if you get the double double dripped in pounds of mayo just don't get the bread!!!


No No No tortillas !!! Get almonds for snacks or beef Jerky . Get carb guides with list of foods you can have keep them on you. At first its hard pretty soon you remember.   Guess what you can have peanut butter .


eat up.

Now on to losing weight . And please share with us your low carb desserts and recipes. And weight loss .

Sample Menus From Ketogenic.org

Breakfast	Lunch	Dinner
Day 1	Two fried eggs with two rashers of streaky bacon.	Green salad with cubed ham and grated cheese.	Pork chops with oriental spices and stir fried spring greens.
Day 2	Scrambled eggs with chives.	Two hot dog sausages with green salad.	Sirloin steak with steamed or raw spinach.
Day 3	Ham and cheese omelet.	Two hamburger patties with cheese and bacon.	Roast pork belly with cauliflower cheese.
Day 4	Smoked salmon and cream cheese roll-ups.	Green salad with egg mayonnaise.	Roast chicken (with the skin left on) and broccoli.
Day 5	Smoked kippers.	Mozzarella and salami slices.	Spare ribs and green vegetable stir fry with chili pepper.
Day 6	Two sausages with poached eggs.	Ground beef fried with spices and served in an iceberg lettuce “taco shell”.	Turkey leg with Brussels sprouts.
Day 7	Poached eggs with spinach and melted cheese (Eggs Florentine).	Deep fried chicken wings on a bed of lettuce.	Tuna steak with steamed green vegetables.

Ketogenic Diet Snacks

For snacking on the ketogenic diet, consider the following:

• A small portion of nuts.
• Seasoned pork rinds.
• Cubed cheese.
• Celery sticks with cream cheese.
• Smoked salmon and cream cheese roll-ups.
• Jerky.
• Pepperoni slices.
• Cold cuts.
• Chicken wings.
• Cocktail sausages.
• Hard boiled eggs.

As a note, you do need to check the carbohydrate content of everything you eat, especially processed foods such as sausages, cheeses and sauces. There could be hidden carbs in the products used to preserve or “pad out” these foods, so make sure you are buying the lowest carb options and counting the carbs they do contain to ensure you don’t go over your daily limit.
Avoid “low fat” foods. Because you aren’t eating many carbs, you need to ensure you are eating enough fat so that you have plenty of energy and to prevent your metabolism slowing down as your body thinks it is starving due to a low caloric intake (this inhibits weight loss and makes you feel off color). This means leaving the skin on chicken, and not cooking your meat on a fat reducing grill or similar. Feel free to use butter and oil in cooking, and ensure you buy full fat cheese and mayonnaise. In the low fat alternatives, the fat is often replaced by carbs

Ratios And Food List

First Off find a calculator to figure out what you need in calories and percentages . There is so many out their . For Ketosis or Atkins Calculator . Also find out how many calories you burn a day if you want to lose weight eat less than that. About 400 .
Also get ketosis sticks. They typically should show up a purple color. Although today and yesterday mine came up negative so I am very frustrated. I have not strayed from the path so I do not know why. But I will keep going. Also the list of foods say not to drink coffee but scientifically it says coffee does not effect ketosis . Maybe because of dehydration. I drink it , it helps me with hunger. So drink on my friends. Just do not go to Starbucks they are loaded in carbs!!!!!!!!!!!!!!! Sorry . I went and got a cool lime refresher near knocked me off Ketosis.

On phase 1 eat all the meats you want . for Veggies stick with lettuce types cabbage mushrooms . Its all good. Just no corn , potatoes, sweet potatoes. Eggs are very good. Nuts are good. Just watch your carbs and oils are good. No milk no yogurts. But eat cream cheese or whipping cream or sour cream.

It is actually pretty easy . When you shop just get sugar free . Do not eat bread or pasta or sugar or Juice. Drink lots of water. Google no carb low carb recipes and foods . Buy Atkins bars or frozen meals to take to work. Make egg salad tuna salad or salad with steak and lots of ranch dressing.

Fating dressings are great . Remember the diet calls for lots of fat . Weird right? Fat does not make us fat , it is how our body processes  it. 

Any meat (such as beef, venison, pork, veal, lamb) in any just about any cut or preparation, though check the carb content of processed meat products like sausages and ensure you don’t buy anything cured with sugar or honey.

Any poultry (chicken, turkey, quail, duck etc.). It is preferable to leave the skin on poultry to increase the fat content. Poultry must not be breaded or battered, but can otherwise be prepared any way you like, roasted, stir fried, deep fried, baked, grilled or barbecued.

Fish and shellfish. They should be fresh – things like imitation crab meat often contain added carbs – and if you buy canned fish make sure it hasn’t been preserved with added sugar. Again, it must not be breaded or battered.

Eggs. You will probably find that eggs become a staple when you are on a ketogenic diet.

Cheese. Most types of cheese are suitable for a ketogenic diet, though they do contain some carbs, so make sure you include these in your daily carb count to ensure you stay below your limit.

Vegetables. Vegetables will be the source of most of the carbs you eat, but you still need to choose the lowest carb vegetables with the best nutritional value. Green leafy vegetables are the best, such as spinach, all kinds of lettuce and cabbage, watercress, Brussels sprouts and kale. You can also eat broccoli and cauliflower, celery, cucumber, asparagus, bean sprouts, radishes and more, but must strictly limit you intake of sugary vegetables like peppers, onions and tomatoes, and avoid starchy vegetables like potatoes.

Nuts can be eaten in moderation as a snack.

Most kinds of oil, butter and cream can be used in cooking.

Fresh herbs and dry spices can be used for flavor.

Mayonnaise and oil based salad dressings are usually OK, but check the carb content on the bottle.

Artificial Sweeteners such as Splenda can be used in place of sugar.

The Ratios

So the breakdown...

It is so confusing isn't it ? It doesn't have to be. I read pages and pages of literature to get it all down what to eat and when . All unnecessary its all hype really. Not only does this way of life heal obesity , heart disease it heals epilepsy as well. The ratio is as follows 65% fat 35% protein 5% carbs. That easy . They say eat as many calories you want that is false and as much protein that is false. As well . So you can A. Track your food I use acaloriecounter.com their is also many apps in call phones as well. Also be careful their are carbs in every thing. But first let me explain something's first.

Mostly your safe at about 80-100 grams of protein per day , 100-134 grams of fat and 20-30 grams of carbs.


If you are a body builder and you are working out and hitting the gym every day !!! You will need carb ups. So your break down will be different! The first two weeks follow above and work out less until you are in ketosis . Only because you are adapting . You will get a ketosis flu . Like a real flu and feel very sick every one gets it. Low energy. I read to still continue working out but I suggest low to moderate work outs during induction phase.

Once your two weeks is up Body builders carb up. you may take one whole day of eating all carbs you want anything you want to eat all day. Do not eat protein . The day after your carb up hit the gym hard and lift heavy . The next day rest , the  day after rest , do this 3 days lift heavy and resume diet. You may up your carbs every two weeks by 5 grams until you hit 50 . Or until your weight loss stalls until you want it to.  Their are 4 phases to Ketosis for every one.

Every one may have a carb up day but if you are not hitting the gym or doing exercise I suggest a carb up day once a month and wait a month after day one of beginning of ketosis.

In phase 1 its 20-30 carbs only the first 2 weeks . Phase 2 it is 30-35 . and phase 3 its 35-40. Phase 4 40-50. You can stay in these phases of long periods of time.  Your weight loss should hold 5 pounds a month. And Dairy and bread and sugar are not aloud in this diet unless it is heavy creams , cream cheese , sour cream. I will list foods for every phase. Full fat cheeses are aloud. And carbs should come from vegetables , except starchy vegetables like corn and potatoes .

I urge you to look up no carb desserts to get through the induction phases to get through it. It is the hardest phase. You can do it!!!!!!!!!!!!!!!!!!!!!!!


I made cream cheese and sour cream and mixed it with 2 tbsp. spoons of lemon and vanilla extract and stevia yum it was like cream cheese pie!!!!!!!!!!!!!!!

Or heavy whipping whipping cream I whipped into whip cream with unsweetened coca and stevia .
Be creative!!!

Buy Ketosis sticks. Learn your bodies limits. Put full fat whipping cream in your coffee . Be careful of diet drinks I learned that kicked me out of ketosis! Sometimes your body does not know what to do with that fake crap.

Any questions ask me !!!

Next blog will be a list of great foods for you guys. Thanks for listening. So far in ten days I lost 6 pounds .

I'm 5foot 7 now at 149 goal is 130 .