My name is Kelly and I’m a sucker for a fad diet. I’ve tried Intermittent Fasting, Atkins, counting calories, plant based – you name it, I’ve tried it. The only thing I’ve learned from jumping on these diet bad wagons is in order to be successful, I need serious parameters. Given the 80/20 option, I’m always going to over do it. Enter the very specific Keto diet. I decided to give this one a go because all signs pointed to quick results and serious structure. I have two weeks of Keto under my belt so I figured now would be a good time to share the basics of how I started, early results and what I believe is necessary in order to be “keto” successful.
Why I Took The Keto Leap
I landed on the Keto Diet because as my 40th birthday draws closer and closer (9 months but who’s counting) I’m finding it easier and easier to gain weight and harder and harder to lose it. Pre thirty five, a few pounds wasn’t a big deal – I could drop them in no time by exercising or cutting out sweets for a few days. Post thirty five, no such luck. A couple years of ignoring the obvious and the pounds have begun to add up. Two weeks ago my neighbor came over chatting about her journey with the keto diet and right then and there I decided I was going Keto too – if for no other reason than she was seeing results and I could still eat cheese.
Looking back, going into the Keto diet blind was not the best decision. There is quite a learning curve and so much you need to know – what to cook, how to track carbs, net carbs, keto friendly substitutes and so much more. For now, I think it’s best if I answer some of your Instagram questions and questions I had myself so you can get started quickly. I plan to do a full month re-cap at the end of July sharing more resources, recipes and results so stay tuned!
Keto Diet Q&A
What is a ketogenic diet? To break it down so even I can understand it, the keto diet is when you limit carbs and sugar, forcing your body to break down stored fat molecules called ketones, putting you into a state of ketosis. Once you reach ketosis (usually takes a day or two) your body begins using stored fat for energy instead of glucose. So you burn fat faster.
Is Keto healthy? You can find all sorts of research on the benefits and risks of going on a Keto diet. What I have come to believe is if you use Keto to only eat fatty meats & cheeses (bad fats) then you aren’t doing yourself any favors. You really have to focus on balancing good and bad fats in order to stay healthy on this diet.
What are good fats? Avocado, olive oil, nuts, fish, eggs, lean red meat, full fat Greek yogurt – all of these are healthy, Keto friendly fats.
Have you lost weight? The number one question on everyone’s mind. Yes! Eleven days in I was five pounds down. After a weekend of cheating, I’m back up but have still maintained three pounds of weight loss. I also track inches lost because I’m still doing my Tracy Anderson exercises, four to five days a week, and sometimes I won’t lose pounds but I will lose inches. I’ve lost about an inch in my waist thus far.
Can you cheat? I wasn’t asked this question but I’m answering it because you need to know the moment you start adding back in a ton of carbs ( for me French fries, beer and pizza) you will see weight gain. Two weekends ago I had one cheat meal that was relatively low in carbs and I saw no fluctuations but this past weekend, I loaded up and put back on the lbs.
Is Patrick doing it? Yes, Patrick is also on the Keto diet but isn’t quite as strict. My girls, no, but honestly this diet is pretty easy to adapt for kids. Meat, cheese, veggies – of course I add back in the carbs and starches for their meals as they need them to grow!
How do you keep track of carbs & sugar? This was the hardest thing for me to figure out at first – until I discovered the Carb Manager app. This free app tracks your net carbs (there is a difference), calories, fat, protein and fiber. It’s super easy to log your meals and stay on top of your daily intake. The Carb Manager also synchs with tons of devices to track your steps and daily exercise. I could not be on this diet without this tool.
What are net carbs? I’m still not 100% sure but thankfully my app manages this for me. Basically, net carbs are the carbs your body absorbs. You get this number by subtracting fiber from the carbs. I don’t do this – I just default to the app. I like net carbs because they count less.
Can you eat vegetables? Yes! It’s a common misconception you can’t eat veggies on the keto diet. You just have to be careful because some veggies are super high in carbs – mostly, root vegetables. Here is a great keto veggie approved guide!
How are you full without carbs? The truth is, I’m actually more full on keto than I ever have been on any other diet because the foods I’m eating are super filling. But amazingly, there is no bloat! So I’m full but not uncomfortable!
Hardest part of being on Keto? Snacking – trying to find foods to snack on. My go-to’s have been Kirkland brand guacamole cups with celery, macadamia nuts, cheese sticks and Mighty Spark chicken sticks.
Most important tip to sticking with Keto? You have to plan. I know, I’m a meal planner so this is always my tip regardless of dieting but in order to stick with this diet you absolutely have to know what you are eating at every meal. Yes, that’s a pain in the arse but if you do it, you will lose weight. If you follow my meal plan, you are set – I’m doing the hard part for you!
What do you eat for lunch? Taco salads, hamburgers, tuna salads, chicken blt salads – honestly, my lunches look pretty similar to pre-keto.
Products I can’t live without? Primal Kitchen everything. I could not survive the keto diet without their products. Everything they make is delicious from their ketchup to their pasta sauces. They even have frozen meals. After much adoration, the sweet people over at Primal gave me a discount code for all of you. Click HERE and use “DINNERWITHTHEDUFFYS” for 10% off your order!
How long will I stick with it? I’m not sure. I’d like to lose another five pounds so probably thru the summer and then I plan to slowly add carbs back into my diet. I don’t think I will ever go back to a carb heavy existence though – I feel so much better without all of the sugar.
Can you drink alcohol? The number 2 most asked question and for good reason. Yes! You can drink. Pure liquors have the least carbs – think vodka soda – but you can drink wine too. Prosecco has the least amount of carbs in the wine family. You just have to limit your intake.
What you need to get started? Sugar substitute, almond flour, coconut aminos – these three will allow you to adapt most recipes.
I hope this helps for now! I’m keeping track of all my tips, tricks, resources and recipes to share later next month. Make sure to subscribe to receive my keto friendly meal plans and follow me on Instagram @dinnerwiththeduffys for daily info!
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