Going Strong With Keto!
So Jarrod and I are still loving this keto diet meal plan we’ve been on. I’ve been experimenting with lots of different delicious things. We just keep mixing it up. It’s all been so good! I have lost about 20 inches so far since we started in January.-yeah, as in 4 months ago. Crazy right?
A Bit of Science
In case you missed the earlier posts, I just want to mention again what this is all about…
The ketogenic diet (or simply “keto” diet) is a high fat, moderate protein and very low carb diet. With the keto diet meal plan, (strict plan) less than five percent of your energy intake is from carbs.
What is Ketosis?
As the body consumes less carbs, it goes into a state of ketosis. What on earth is that? It sounds scary! It’s not, I promise!
What is ketosis and how do you get “there?”
All ketosis means is that the body starts breaking down ketone bodies, because it can’t find enough sugar (from carbs). Wait what? Carbs break down in to sugar once you consume them so that’s why in the state of ketosis there is less sugar in your blood. When the cells realize there is less sugar to consume, they use these ketone bodies to generate energy. That, friends, is “ketosis!”
So the keto diet meal plan may be new to Jarrod and I, but it’s been around. It has caused quite an uproar actually. There are questions. You may have them too. One thing you’re wondering is how effective is it? What do doctors say? Here’s a little more data from a few other sources than I’ve quoted before.
What Doctors Say
“Now there’s a lot of interest in the diet’s effectiveness in assisting with some other neurological conditions, cancer, diabetes mellitus, PCOS, obesity, high cholesterol levels and coronary disease,” says Emily Stone, M.S., R.D.
People like us and thousands of others also eat keto to shed weight. Aside from that it is used for some clinical purposes as well.
Pros of the Keto Diet Meal Plan
There’s solid evidence to support use of the ketogenic diet in people with epilepsy who’ve seizures which are drug resistant, says Laura Dority, M.S., R.D., L.D., with Keto Knowledge LLC. Dority says,
“There’s definitely some really good latest study showing promise in disorders like autism, traumatic brain injury, brain tumors, migraines and Alzheimer’s, as well as some great research on ketogenic diets and type 2 diabetes mellitus reversal including dramatically reducing insulin needs, fasting levels of blood sugar, lowering A1C and obtaining significant weight reduction.”.
Cons of the Keto Diet Meal Plan
Similar to most extremely restrictive diets, it’s challenging to meet nutritional needs while doing keto, says Stone. It frequently comes along with uncomfortable adverse effects like constipation and the keto flu. In addition, the long term health implications aren’t well understood.”.
Keto For Weight Loss
Many people (us included thankfully!) lose a lot of weight on the keto diet meal plan, simply because of the carb reduction. With less carbs, therefore less sugar, your body is likely to lose a lot of water weight initially. Some doctors would recommend supplementing with minerals and supplements to make sure you’re getting enough nutrients when you’re dieting.
Not a Quick Fix
Using the keto diet meal plan for short term weight loss probably isn’t a great way to go. The best thing to do if you feel you want to get on the keto diet meal plan is to stick with it. How much you should be eating of which food is something you’ll have to figure out as you go and always with the advice of your physician. I would never steer you in the direction of getting on a diet that could be harmful to you. So please- check with your health care provider before starting anything like this. Onto the really good stuff…
What to Eat on a Keto Diet
Fish and Seafood –
Fish is rich in B vitamins, potassium and selenium, it is also protein rich and carb free. Salmon, sardines, mackerel, albacore tuna along with other fatty fish boast high degrees of omega-3 fats, that have been found to lower levels of blood sugar and increase sensitivity of insulin.
Frequent fish intake has been linked to a lower risk of chronic disease as well as improved mental wellness. Shoot for at least two 3 ounce servings of fatty fish weekly.
Low Carbohydrate Veggies –
Nonstarchy veggies are low in calories and carbohydrates, but high in many nutrients, including vitamin C and different minerals. They also contain anti-oxidants that help protect against cell damaging free radicals.
- There is evidence that the keto diet meal plan is safe and effective for most people.
- You will likely lose weight simply by reducing carbs anyways.
- Make sure you get your necessary vitamins and minerals so you don’t end up deficient in any way.
- Check with your health care provider if you have any questions or doubts about whether this is a good thing for you and your health.
- The last thing I want to leave you with is a recipe of something I tried and enjoy as part of the keto diet meal plan. The recipe is for the lemon lavender cookies you see in the image at the top of this post. :p
As always, I welcome you to leave me questions, comments, feedback of any kind! Talk to you again soon!
Lemon lavender keto cookies
2 cups nut flour blend (Earthy Choice)
1/4 cup flax meal
1 teaspoon pink salt
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 cup granulated Swerve
1/2 cup coconut oil, softened
3 drops Young Living Lemon Vitality Essential Oil
1 drop Young Living Lavender Vitality Essential Oil
1/4 teaspoon stevia
Do not ingest any other essential oils. These oils are made to consume.
Oven @ 350 for 10-12 minutes
In a medium bowl, combine nut flour, flax meal, salt, baking soda, baking powder, and stevia. Set aside.
In a large bowl, beat Swerve and coconut oil until smooth. Add eggs, one at a time. Carefully add half of the dry ingredients until fully incorporated. Add remaining dry ingredients.
I put the batter in the fridge for 15 minutes.
Using a tablespoon, make level sized scoops. Gently press cookie balls with fingers or the bottom of a flat glass. You will need two cookie sheets with parchment paper.
Recipe made 25 cookies.
Macros per cookie: