Monday, August 29, 2016

What I ate Today!

I thought I would share a day of me eating Keto in pictures.

Butter Coffee for Breakfast

Chai Tea with Turmeric & Matcha Tea Fat Bomb for Lunch
Carrot & Zuchinni Noodles in a Meat Marinara Sauce for Dinner
 For dinner I also had a couple of Cloud Bread Muffin Tops with melted butter. And for Dessert I had Blueberry Butter Icing Cinnamon Cloud Bread Cake.

Freshly baked cinnamon cloud bread and regular cloud bread muffin tops.
Blueberry Butter Cream Cinnamon Cloud Bread Cake I had on Saturday night for dessert. Strawberry Shortcake made with cinnamon cloud bread and heavy whipped cream was on the docket for Sunday night dessert. Sunday's day of eating mimicked Saturday's since I had left overs and plenty of baked cloud bread!!
What is not pictured is the afternoon snack I shared with my daughter while be binged watched Penny Dreadful showtime series on Netflix:  pepperoni chips, cheese, and olive platter.

This isn't a low calorie day to say the least. My macros were:

Calories: 1880 Fat: 168 g Net Carbs: 34 g Protein: 64 g

So I really have to reign in all the calories. So I started as of today to try and keep my calories around 1350 - 1400 a day. I am planning on doing the Fat Fast on Saturday for three days. This way if I can keep my calories in the low range this week transitioning to the Fat Fast won't be that big of a shock to me.

Saturday, August 27, 2016

August 27, 2016 - Keto Diet Week 11

Nearing the 3 month mark!! So I did the Egg Fast at the beginning of the week and loss a total of 4 pounds during it. I have been back on my Keto Diet since Tuesday and I have loss another pound. My body is back in its losing mode again and that is the goal. I also read back over a few blogs that the bloggers had completed the Egg Fast as well and most loss a total of 4 pounds because they gained back 4 to 5 pounds once they went back to eating Keto. For me to lose the 4 pounds and then another pound once I had completed the Egg Fast is pretty darn good in my book. Now if my weight stalls again I will try the Fat Fast instead. It is a calorie restricting fast but I just cannot do that many meals with eggs again too soon!!

So what have I eaten. Tuesday's is listed on my Egg Fast Result post. Wednesday - Friday I had butter coffee as my breakfast. I just cannot eat that early in the morning anymore. The butter coffee has kept me full until around 11 am. I will then have a Chai Tea with a Matcha Tea Fat Bomb and that keeps me happy until around 12:30. I have been eating a salad with either ham or a hard-boiled egg. It has been nice not to have to put so much thought into eating breakfast and lunch!

Unless I only have tea with a fat bomb for lunch I normally have not needed a snack since the Egg Fast. I had a cheese stick on Thursday and Friday because I ended up skipping lunch. I just wasn't hungry. I then had a very light dinner on Thursday. Speaking of dinner I made a new recipe with my zoodles. It was an avocado sauce with bacon. It was so darn good. I just took half an avocado and put it in my blender, added a tablespoon of olive oil, a teaspoon of garlic powder, Himalayan pink sea salt, and chili powder. Blended until smooth by adding about 2 tablespoons of water as I blended. I cooked up my frozen zoodles in a sauce pan and then drained. Fried up 3 slices of bacon and crumbled. I tossed everything together and enjoyed! My daughter even loved the quick and easy dinner. One night I roasted a chicken thigh with mushrooms and onions. It was very tasty.  Friday night was ribeye night for me!! Oh how I love my ribeyes. I grilled it perfectly and grilled some zucchini and onions as well. Very satisfying and no need for any dessert!!

I have had a sweet tooth of late so a lot of chai tea in the evenings with turmeric paste to help with that problem. Thursday night I decided to give into my sweet tooth and added some stevia to 2 ounces of cream cheese and a cup of blueberries. It was so good and very satisfying. Friday was an evening of making Cloud Bread. This will become my go to breakfast for now on. It really gives me that bagel satisfaction that I have been so missing!! It even is good when you fry up some bacon and eggs and make like a sweet bread breakfast wrap or biscuit with them.

Now my 11th week breakdown of Macros and results:

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1725                     144                    16                               67
Sunday                          1339                     126                       4                               32
Monday                         1557                     126                    21                               61
Tuesday                         1929                    148                     17                               104
Wednesday                  1285                     113                     24                              38
Thursday                      1549                     149                     24                              29    
Friday                            1791                     150                      48                              63

Daily Avg:                   1596                      137                     22                             56

Week 11 Weight Loss: -4 pounds
Week 10 Weight Loss: -1 pound
Week 9 Weight Loss: 0 pounds
Week 8 Weight Loss: 0 pounds
Week 7 Weight Loss: -6 pounds
Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss:- 1 pound
Week 3 Weight Loss: -1 pound
Week 2 Weight Loss: -1 pound
Week 1 Weight Loss: -4 pounds

Total Weight Loss:  13 pounds

Wednesday, August 24, 2016

3 Day Egg Fast w/ 2 Days of Transitioning back to the Keto Way of Eating

Currently I have been stalled in my weight loss with the Ketogenic Diet. Many people get to this point and of course I am one of them. I decided to give the 3 Day Egg Fast diet a try. I did my research and read how the egg yolk has Choline in it that helps the liver metabolize fat. I think when you have cut your carbs down as low as you do on the Ketogenic diet, the liver can become overwhelmed and I need to add some support to my liver just a bit.

 Here are the original rules as designed by Jimmy Moore for his own Egg Fest which he apparently followed for 30 days and lost 27 pounds in that 30 days.
1. Must eat eggs as the primary source of fat and protein.
2. 1 tablespoon of butter used per egg consumed.
3. I must eat an egg no later than 30 minutes after waking.
4. The egg meals ideally should be eaten every 3 hours, but not more than every 5 hours.
5. I will follow this schedule even if I’m not hungry, however I’ll only have 1 egg when that happens.
6. Cheese will be permitted up to one ounce per egg. (real cheese only such as cream cheese, mozzarella, monterey jack and cheddar)
7. A minimum of a half-dozen eggs must be consumed daily.
8. The eggs will be local pastured eggs loaded with healthy omega-3 fats and vitamin D. (this was his personal preference I will stick with my Cage Free Omega-3 Brown Eggs I buy at Smith's)
9. Egg consumption will cease three hours before bedtime
10. Diet soda will be allowed up to 3 cans daily with a goal of 1 or less. I do not drink Diet Soda so this is NA for me.
copied insert courtesy of Ketogenic Woman

I only followed for 3 days and had 2 days of transitioning back to my keto way of eating. The idea of eating only eggs as my primary protein at first sounded daunting, but I had been doing this except for dinners most days anyway. So cutting out my meat-filled dinners with just eggs seemed doable for 3 days. Then for the next 2 days I added back my meat-filled dinners and only had eggs for breakfast and lunch as I have in the past.

I decided to begin on a Friday that way on Saturday and Sunday I could be at home and make up some more elaborate lunches and dinners.

Day 1 Meals:

Breakfast: 2 scrambled eggs in 2 tbsp of organic salted butter and butter coffee

Snack: slice of cheddar cheese

Lunch: 6 deviled eggs made with 2 tbsp of olive oil mayo (I just cannot do 1 tbsp of mayo per egg) and green tea made with a Matcha Tea Fat Bomb

Dinner: Cream Cheese Cinnamon Pancakes and green tea with turmeric paste

Totals for Day 1: 7 eggs, 7 tbsp of fat, 3.5 oz of cheese

Day 1 results: -2 pounds

Wasn't too hard to stick with eating only eggs at each meal, but I could not eat as much as it calls for with the cheese. I still loss weight and that is great.

Day 2 Meals:

Breakfast: Cream cheese cinnamon pancakes with butter coffee (4 tbs of fat)

Lunch: 2 egg cheese omelet and green tea with Matcha Tea Fat Bomb (cooked eggs in 1 tbsp of butter)

Snack: 1 hard boiled egg & 1 oz of cheddar cheese

Dinner: Egg salad with cheese crisp (3 eggs and 2 tbsp of mayo) and green tea with Match Tea Fat Bomb (cheese crisp were made with a slice of cheddar cheese melted and then allowed to cool into a crisp)

Totals for Day 2: 8 eggs, 7.5 tbsp of fat, 6 oz of cheese

I did a 30 minute kettle bell workout after a late breakfast. Became pretty hungry in between lunch and dinner so was able to eat another egg and some cheese. By dinner time I wasn't all that hungry but wanted to stick to the plan. I made cheese crisp which helped a lot with needing some texture. I was down to two bites left of my egg salad and just could not eat anymore. The texture of egg was just about to make me vomit and I had to stop. By this time I was really tired of eggs but knew I had only one more day to have eggs at every meal. I had to push through.

Day 2 results: 0 pounds loss

I'm a little disappointed that I didn't lose any weight. I think the kettle bell workout might have caused inflammation and is why I didn't lose. Plus I did eat 6 oz of cheese so I am cutting down on the cheese today.

Day 3 Meals:

Breakfast: 1 scrambled egg with butter coffee (cooked egg in 1 tbsp of butter - total fat 3 tbsp)

Lunch: 2 egg omelet with basil and cheese cooked in 1 tbsp of butter and green tea with Matcha Tea Fat Bomb

Dinner: Egg Fast Cloud Cake and English breakfast tea with 1 tbsp of butter

Totals for Day 3: 4 eggs, 6.5 tbsp of fat, 2 oz of cheese

Day 3 results: -.5  pounds

I should have eaten a couple more eggs today but just wasn't hungry. I can say the cloud bread cake was delicious. I did a 40 minute walk as well. I didn't drink enough water either.

Day 4 Meals:

Breakfast: 2 oopsie breads with cream cheese and butter coffee - 2 tbsp of fat total

Snack: half avocado with salt and pepper

Lunch: 2 hard boiled eggs w/ tossed salad and caesar dressing

Dinner: hamburger patty with sauteed peppers & provolone cheese; for dessert I had one cloud bread with remaining cream cheese frosting melted over it. It tasted like a cream cheese danish.

Day 4 Results: -.5 pounds

Not a huge loss on my first transitioning day but I didn't gain and that is great. I took a day off from working out as well.

Day 5 Meals:

Breakfast: 1 scrambled egg in .5 tbsp of butter, bacon, and one slice of cloud bread with 1/2 tbsp of butter along with coffee and coconut oil (no more butter coffee)

Lunch: Plant Protein Shake w/ blueberries and Chai tea with Matcha Tea Fat Bomb

Snack: crustless cheese pizza

Dinner: porkchop pan fried in olive oil and strawberry cream fat bombs

Total results of 3 Day Egg Fast w/ 2 days of transitioning: -4 pounds (loss 1 pound on my 5th day which was really a full day back to the Keto WOE)

So a 4 pound loss over 5 days, not too bad for me. Others have loss up to 10 pounds but I knew I wouldn't lose as much. Will I do an Egg Fast again? I don't think so. I just cannot go that many days eating only eggs as my source of protein. It was hard and if not for the Oopsie Bread and Cloud Bread Cake I would have failed on the 3rd day. I think this is doable if you really add in some great egg recipes which are very time consuming to make. I think the next time I stall which will be soon, I will try the Fat Fast instead. The Fat Fast really limits your calorie intake for a few days and I think this is where the Egg Fast failed me. To eat as many eggs with as much butter the calories add up really quick. But I loss and that is what my goal was.

Saturday, August 20, 2016

August 20, 2016 - Keto Diet Week 10

It has been a rough week for me. I had to deep clean my rental town home for realtors to do a walk through and it really wore me out. I know I  didn't have to go as far as I did, but since I was de-cluttering and dusting I thought why not do my end of summer deep clean now. So I did and I was dead tired for a few days afterwards.

I thought on Wednesday night that it would be okay if I made a turkey club with one slice of sourdough bread. I have not had bread in 2.5 months, so I thought one slice would let me know if I am really gluten sensitive. Guess what!! I AM!! Wednesday evening I was feeling a little stuffy so I took some nasacort. Thursday morning I was feeling stiff and had massive back pain shooting through my body. By 8 am my head was throbbing and my neck was stiff. By 9:30 am I had a full blown migraine and felt so much sinus pressure. I had to go home from work by noon and took some prescription Ibuprofen. I ate a skillet cheese pizza and took a 2 hour nap. When I woke up I took some alleve and then made dinner. In this time frame I had also drank about 100 ounces of water and nothing seemed to ease my pain. I also began to have back spasms. After dinner and a cup of green tea with turmeric I began to feel better. My headache was minimal and the shooting pain in my back had eased up. Come Friday morning my headache was gone and just a light amount of stuffiness remained. I cannot believe that ONE slice of bread did this to me. Now I know for sure that I am gluten sensitive and will be living a gluten free lifestyle for now on.

As for the weight loss department, I have stalled. I know this will happen and I accept that but I have a goal to reach before Thanksgiving and I cannot let this stall last any longer. I decided to begin an Egg Fast that I started yesterday. I will post my results after I have completed 3 days of eating eggs, cheese, and fat only and then 2 days of transitioning back to the Keto WOE (way of eating). I am not a huge egg fan but I only have to do this for a few days. If the results are good then I might cycle an egg fast every other week until I reach my goal. We shall see.

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1551                     120                    8                                66
Sunday                          1289                     94                       33                               64
Monday                         1651                     108                    42                               90
Tuesday                         1680                    127                     40                               57
Wednesday                  1622                     133                     31                              63
Thursday                      1601                     137                     12                              63    
Friday                            1623                     139                      10                              59

Daily Avg:                   1574                      123                     25                              66

Week 10 Weight Loss: -1 pound
Week 9 Weight Loss: 0 pounds
Week 8 Weight Loss: 0 pounds
Week 7 Weight Loss: -6 pounds
Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss:- 1 pound
Week 3 Weight Loss: -1 pound
Week 2 Weight Loss: -1 pound
Week 1 Weight Loss: -4 pounds

Total Weight Loss:   9 pounds

Monday, August 15, 2016

August 13, 2016 - Keto Diet Week 9

Couple days behind on posting, but it was a busy weekend.

My week went by pretty fast for a change. I fell off the wagon a couple of nights by eating toffee covered peanuts. I went over my desired calories both times because of the sugar. I can tell ya my stomach and lymph nodes did not like the sugar. My taste buds love it but an hour later I was feeling like crap. You would have thought I had learned my lesson the first time but no I had more Friday night. Again I felt like crap. So the rest of those peanuts went into the trash!!

With that said I did not lose any weight this week. This makes 2 weeks straight that I haven't loss weight. Looking at my net carbs, I can see I am way up this week as well as my calories. I need to eat breakfast again in the mornings and cut back on the nuts and cheese once again. I will also start eating earlier in the evening so I have a longer fasting time between dinner and breakfast. We will see if that makes the difference.

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1135                     108                    32                               49
Sunday                          1077                     98                       19                               44
Monday                         1694                     97                       34                               79
Tuesday                         1454                    153                     28                               49
Wednesday                  1286                     104                     40                              35
Thursday                      1453                     143                     22                              66    
Friday                            1849                     176                      51                              72

Daily Avg:                   1421                      126                   32                              56

Week 9 Weight Loss: 0 pounds
Week 8 Weight Loss: 0 pounds
Week 7 Weight Loss: -6 pounds
Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss: 1 pound
Week 3 Weight Loss: 1 pound
Week 2 Weight Loss: 1 pound
Week 1 Weight Loss: 4 pounds

Total Weight Loss:   8.5 pounds

Monday, August 8, 2016

Farmer's Market Finds & Fat Bombs

At the Farmer's Market last Wednesday I came across some awesome finds! Okra, zucchini, onions, cucumbers, blueberries, blackberries, & raspberries. I only stopped with these because I was loaded down! I didn't get any pictures of the berries because once I began eating them I didn't stop. I did let my daughter have half the blueberries but none of the blackberries. Glad I only bought a pint each! I will be heading back the Wednesday to stock on more blackberries and blueberries.

The zucchini are huge so I broke down and purchased a spiralizer. I made a zucchini pasta Saturday for dinner and then on Sunday I spiralized 3 more zucchini and froze them in single serving sizes. I hope they turn out okay after freezing. I researched and found it best to allow the zucchini to drain most of their water by salting with kosher salt. So I did and allowed them to drain for about an hour in the sink in a colander. I then poured onto a kitchen towel and patted dry as much as I could with paper towels. I have two more left that are whole and plan on making pizza boats out of them one day this week.



I am from the deep south originally and coming across fresh okra was pure delight!! Now I love to deep fry my okra but decided to go without breading and roasted them instead. I melted 2 tbsp of coconut oil and coated the okra really good and then salted with pink Himalayan salt. I roasted them for 25 minutes at 450 degrees with a quick toss half way through. Needless to say these bad boys never had a chance once I removed from oven!!


I also set myself up for success by making a couple batches of fat bombs. I do believe they will last for awhile!! I made strawberry cream bombs and the matcha green tea fat bombs. I already had the almond coconut ones. The strawberry cream bombs don't have too much fat so they are more for those sweet tooth cravings. Total fat in the strawberry cream bombs is only 3.7 grams, but good thing is that there is only 38 calories per disc as well. I think that I am going to use the matcha green tea ones in my morning coffee for those mornings I don't want to eat breakfast.



I hope I see the scale move down this week. Today I didn't have a high fat breakfast and by 11 am I was starving. So I had an early lunch of deviled eggs and so far my hunger is gone. I have to remember to add my oil to my coffee but I was running late this morning and completely forgot. At least I remembered my thyroid meds this morning!


Saturday, August 6, 2016

August 6, 2016 - Keto Diet Week 8

Wow 2 months down!! I am beginning to get the hang of this way of eating (WOE). It was a slight struggle a couple of days this week.

1. I forgot to take my synthroid medication for 4 days straight! Man was I feeling it Wednesday night! I could not fall to sleep even though my body was dog tired. Did not get much sleep at all. Brain fog was soooooo bad! I remembered on Friday as well as today and feeling better.

2. My in-laws were in town and I was out late with them each night. Plus we went out to eat a couple of times as well.

So with not remembering to take my thyroid meds pretty much the whole week, I only got one workout in. It was a great HIIT and indoor Power Walk by Jessica Smith. Plus afterwards I did a really relaxing stretch session too. So I had set myself up for success at the beginning of the week, but between work, in-laws' visit, my brain went to mush and forgetting my meds was rough. I should have known by Tuesday that I didn't take my meds because I was CRAVING carbs like crazy. I mean I was at the point that when a commercial was on and it showed bread or pizza I could physically smell the sweet aroma. That is one thing I have noticed when my thyroid is out of whack, I want carbs and bad. To squash the craving I made a crust less pizza casserole and I was good.

Going out to eat was not too tricky. I was able to stay Keto by ordering unbreaded chicken wings with celery and dressing. I did not eat any of the chips and salsa that was served. I ordered only unsweet tea as a beverage or just drank water. On Wednesday my macros weren't quite right because I did not eat enough fat. I was too high in my protein. Then on Thursday night we went to Denny's and I ordered the Prime Rib Cobb Salad. I was wanting the Country Fried Steak sooooo bad, but restrained myself. The salad had 760 calories with 60 grams of fat. That day I semi-fasted since I ate so much protein the day before and the salad was my only meal of the day. On Friday I woke up still really full and only had butter coffee for breakfast.

I scored big at the Farmer's Market on Wednesday. Their zucchini was 3 for a $1 and man I have never seen zucchini so darn huge!! I bought 6 and then thought how in the heck will I eat so much zucchini before it rots!! I went Thursday and bought a Veggie Spiralizer! I will make some zucchini noodles. I will test it out today.

So all family is gone now and I can get back to my dull routine life. Back to single serving meals and stay on plan with no detours. My goal today is to spiralize some zucchini and test out how I will like it cooked. I am making more fat bombs to have on hand. I found a couple of delicious looking recipes for them. One is by Ketogenic Woman and it incorporates green matcha tea. I am definitely making a few of these up.


The other one I came across uses sugar free jello, gelatin, and heavy whipping cream to make Raspberry Cream Fat Bombs. They look delicious and I think the cream will make them more meltie when you put them in your mouth.


So today and tomorrow I will be setting myself up for success this week. I am meal planning and food prepping my weekend away. We have soccer tournaments in town as well as the end of the Tour of Utah bike race ending here in town. The town is packed with people right now, so I will be staying inside my home and just peeking at all the people outside on occasion. I went to the grocery store yesterday after work and stocked up on supplies.

So here is how I came out this week with weightloss.

Daily Macronutrients:

Day                               Calories               Fat                Net Carbs                    Protein
Saturday                       1246                    94                    14                               66
Sunday                          1436                    116                   20                               63
Monday                        1184                     99                     13                              47
Tuesday                        1603                     145                  17                              75
Wednesday                 1406                     81                     33                              102
Thursday                     1137                      92                    21                              47    
Friday                          1678                      113                   41                              37

Daily Avg:                   1384                      106                   23                              62

Week 8 Weight Loss: 0 pounds
Week 7 Weight Loss: -6 pounds
Week 6 Weight Gain: +4.5 pounds
Week 5 Weight Gain: +.5 pound
Week 4 Weight Loss: 1 pound
Week 3 Weight Loss: 1 pound
Week 2 Weight Loss: 1 pound
Week 1 Weight Loss: 4 pounds

Total Weight Loss:   8.5 pounds

So no weight loss this week. I kinda expected that the scale would not budge because my body needs to adjust from the previous week 6 pound loss. Plus I don't think I drank enough water on the days my in-laws were in town. A new week! I will try and keep my average calories around the 1300-1400 range. My fat, net carbs, and protein macros are on point as well. I just need to make sure I drink more water and try to exercise a few days this week.