This was originally written for friends wanting to begin the keto diet. I’m also including my notes on my most recent success.
I started this diet full-time, no cheating, 6 weeks ago. I stupidly didn’t take a before picture. I just didn’t really want to remember. So silly, right? So, the following split pictures were taken 2 weeks apart at weeks 3 & 4. Then the next two were taken at week 6 at which point I lost 17 pounds and dropped 2 clothing sizes. Currently, I do intermittent fasting between 18-24 hours, and have started longer fasts. I do dairy free keto and also avoid all nightshades (tomatoes and peppers). This has tremendously helped reduce the inflammation.
Here’s why you have had difficulty losing weight:
What Is Insulin Resistance?
Got BELLY fat? Here’s why and HOW you can lose it (via Keto-diet)! (It’s the first area that is going on me!)
DROP 1 Size in 1 week–Guaranteed
It’s true and the moment I started this formula, I started making the biggest changes and FEELING better.
How to Fix a Slow Metabolism: MUST WATCH!
Understanding Insulin Resistance and What You Can Do About It (for those with ANY blood sugar issues)
The keto salt drink I use is Keto drive. . It puts you into ketosis immediately and balances your electrolytes and/or sustains deep blood ketosis. If you start feeling like you are drained, run down, you will benefit from this. I drink it a couple of times a week.
I can’t recommend Ultima highly enough. It helps prevent the dreaded “keto flu.” I drink this once to twice a day.
These are WONDERFUL! Zero Sugar or Calories, and non-GMO.
Because you are not eating carbs, (try to stay at 20 net carbs a day and below), your body gets quickly depleted of potassium and other electrolytes. You actually need up to 6,000 mg of potassium a day. Try to focus MOSTLY on the vegetables that contain potassium and supplement at least 500 mg a day. Foods like avocados (1 whole= 1, 067 mg), spinach (1 cup cooked=839 mg), and even salmon. I also use a whole-food supplement from NaturesSunshine.com that my body loves best of all.
More about Potassium:
Stay away from fruits (every other day it’s okay to have 1/2 cup berries). Start by staying away from dairy, consuming almond milk instead. Eggs and butter are okay. After a couple of weeks, when the inflammation has gone down, try one serving of dairy and see how your body does.
(Dairy for those who can)
Sugar Replacements that are Healthy, do not raise insulin, and keto-approved:
Erythritol 2 pounds
Stevia (all purpose blend)
Essential for Best Results: Intermittent Fasting
Want to lose weight FAST? Want to see the biggest difference in a short amount of time? You must do intermittent fasting. Basically, skip breakfast and eat your two meals in a 6-8 hour window. No snacking! And trust me, once into ketosis, your appetite diminishes drastically. Watch these videos!
Use Intermittent Fasting for Serious Weight Loss
The Best Times to Eat to Lose Weight
The 3 Huge Intermittent Fasting Mistakes
Other Helpful Info
It’s helpful to know what type of body you have so you can tailor your keto diet to burn the fat and especially to restore health. Dr. Berg is a wealth of knowledge. Do this quiz.
If you DON’T want the loose skin, consume collagen!
Add this supplement into your diet:
Nutritional Yeast is a must for those b-vitamins
BOOKS to Read
One of my favourite meals.
Easy Instapot Chili
I created this recipe during a major craving for Mexican food. It’s the Mexican genes I have (thanks Salazar side of the family). I often top this chili with chopped avocados, green onions, and shredded lettuce.
GF taco seasoning
1 pound ground beef
1/2 onion, chopped
1 can jalapeños (my favorite is the one at Walmart with the chopped carrots)
1-2 cans stewed tomatoes
1 medium can tomato paste
Put it in the instapot on the meat setting. When done, stir and top with sour cream and cheese (if dairy is okay). Otherwise, I’ll top with fresh chopped veggies: green onions, tomatoes, lettuce.
Sometimes, I will put a pound of ground beef in the instapot with salt. Meat setting.
I also Consume…
When I’m fasting I love to have my Plexus Slim, bone broth with butter (several times a day if I’m doing the 20-hour + fast), herbal teas-including my green tea, the electrolyte drinks suggested above, and lots of water.
There are many Facebook groups on keto-diets. They have lots of great ideas.
Hope you’ll join my FB group too:
I’d love your feedback. Feel free to share your diet journey.