Before you get started! I’d encourage you to read this informative post about particular foods to avoid during the low carb and ketosis process. Simple mistakes can halt you!
**Do you want to know what my day looks like? Here is a look into my day to day. Also I’ve shared some information that has changed my perspective on eating (especially sugar)!
So I keep to low carbs daily, I stay between 50-100 carbs a day. I have my fitness pal set to lose 2 lbs a week! So far so good! So what I eat ; All meat, green veggies, and dairy. That’s it! So keep it simple, when in doubt- google the item’s nutritional value. So basically I’m very strict to start out because my focus is fat loss. I use the intermittent fasting method. I don’t believe your body goes into starvation mode within 16 hours. I have a lot of fat on me and I want my body to burn that before I fill my stomach with fuel to burn. I eat between 1030am-600pm, the rest of the hours I don’t eat. I typically have 2 big meals.
Recently I have just cut out breakfast all together. Fasting is more important in my fat loss. I also drink water all day every day. 90 oz is my goal but I tend to over that amount. I drink coffee and have a Coke Zero during the day too. Fluids keep you full so stay hydrated!
So let’s talk about
Sugar slows your fat loss progress. It slows your metabolism so watch your sugars. Always read your labels! If you refrain from eating sugar you have the opportunity to lose your fat! So give it a go!
Now listen this is not a quick fix. Not a crash diet! Yes you may lose 7, 12, or even 17 lbs within 2 or 3 weeks! But don’t get discouraged if you don’t lose weight even in the first month. This is a lifestyle, it’s a process. You didn’t gain the weight over night. My body does the “fat whoosh” I hold onto to weight for weeks and then boom I’ve “lost 10 lbs” once my fat cells collapse I have a serious weight drop. This is so easy, it just takes effort, pure will power, and discipline. The food you are choosing may crush a craving but is it worth how you feel? Having fat is hard, losing weight is hard. Choose your hard! Trust me you can do it.
So here’s a list below of foods I use below. I’ll share blogs where I get recipes. So what do you take from all of this?
-This is a lifestyle it takes time!
-What you put in your mouth is key! Don’t waste your carbs!
-Hydrate , hydrate, hydrate!
-Fasting helps move fat loss along!
B r e a k f a s t
C O F F E E (yes I love creamer! Watch your carbs and it’s not an issue)
2 eggs and 4 strips of bacon
Cinnamon Roll (Low Carb)
Keto Sausage Balls
Low Carb Biscuits (yes I eat them with jelly! Watch your carbs and sugars during the day. Enjoy!)
Egg, Spinach, and Mozzarella Bake
Bacon , Egg, and Jalapeño Cup!
D r i n k s
Water- I add lemons, limes, mint leaves, etc!
T h e M e n u
Sub in a Bowl: Romain lettuce, croutons, protein( tuna, chicken, deli slices), tomatoes, avocado , olives, pickles, dressing. Run a pizza cutter through it! Add your favorite dressing!
(low carb opt out the beans)
Burrito bowls- shredded lettuce, refried beans ( I make my own from black beans), tomatoes, avocado, protein (chicken, pork , steak) , salsa verde, jalapeños
Hibachi Pan- chicken, steak, or shrimp. Salt and pan fry the protein. Cut zucchini ,squash , and mushrooms. Then sauté them. I make my own yum yum sauce!
I made an orange chicken Paleo from Pinterest! (Mine didn’t look like the photo FYI)
Avocado, tomatoes, tuna (starkist lemon pepper or jalapeño are my favorite), pickle , cheese! (Primal allows dairy, we are cheese lovers)
Homemade turkey patty, I add cumin, smoked paprika, Himalayan salt to the ground turkey. Sweet potato fries- not low carb but hey live a little! (wedge a a sweet potato or 2, add olive oil, salt, and Italian seasoning.
Sausage skillet! Sometimes I don’t put shrimp
Stir fry! Chicken or steak with zucchini, onion, water chestnuts, mushrooms, soy sauce! Sauté onions , mushrooms together with some oil. Add soy sauce (low sodium) and sesame oil to pan. Add zucchini , water chestnuts, and cooked meat to pan. Simmer for 5-7 minutes.
One pan meals! Kielbasa , zucchini, squash, onions, garlic and butter. Throw onions in with butter let them get translucent and then add everything else and cook for 7-10 minutes.
(for low carb opt out the rice! Add extra meat)
Stuffed peppers! Ground beef or turkey brown and add a can of tomato paste, and chopped half onion and cup of cheese. Cook brown rice and then combine with meat mixture. Cut your bell peppers open and gut them, blanch them for 5 minutes. Put them in a pan standing up fill peppers and cover them with a slice of pepper jack . Bake in oven covered with foil for 45 minutes.
Spaghetti Squash Baking Guide:
Spaghetti squash instructions: preheat to 375° cut in half , scoop out the seeds and innards. Olive oil the Inside and add salt and pepper. Place them facedown on a foil lined cooking sheet. Add 1/4 cup water to pan, cook for 30-40 minutes when you pierce with a fork it’s done.
Option 12 (Part 2)
If you want to go meatless on a meal here’s my option with spaghetti squash:
I sauté a small onion, garlic, Thyme, and mushrooms together in olive oil. Once wilted I stir it into the spaghetti squash. Then add parsley and your cheese of choice in a pan to let the cheese melt! I like to use mozzarella. Super yummy!
Whole30 Gumbo , I make the low carb biscuits when we eat this!
Steak & Chicken Fajitas
Flank steak and chicken tenders ( the raw strips not the breaded Dinosaur kind 😜) is the type of meat I use for fajitas. Occasionally I’ll grab some shrimp too. I use the typical fajita flavoring packet but Pinterest and google have many recipes for homemade mix. I buys red, green, and yellow bell peppers, also 1 onion to make the fajita filling. I sauté the peppers and onion together. I follow the fajita packet on when to add that to the veggies. I cook the meat with the fajita packet. Super easy! I serve. The fajitas in a bowl with Mama Lupes Low Carb Tortillas it we just eat deconstructed fajitas with hot sauce , sour cream, and guacamole.
Lettuce Wedge Salad
Cut iceberg head into 4 wedges, add bacon pieces to the wedge, cut cherry tomatoes and spread over the wedge, add some blue cheese dressing.
Spaghetti Squash Bake w/ Rotisserie Chicken!
When you need something quick and oh so delicious!
Egg Roll in A Bowl
(I just buy the slaw mix that has purple onion)
Keto Sausage Balls (I posted above in the breakfast area too, we eat them for dinner too!)
Chicken Green Chili Bake
Fat Head Pizza Crust
(I use whatever flour I have on hand: almond or coconut. If you use coconut don’t use as much as the recipe calls for. It absorbs!)
So now you have a crust you need the sauce and cheese! For pizza sauce it’s smart to read the labels of jars! There are some that have very little carbs! I found one at both Target and Aldi that is low in carbs. I like to use mozzarella cheese, jalapeños, and pine apple! Get creative with yours.
Zucchini Noodles (simple to make!)
I use my old fashioned cheese grater, After cutting the ends of the zucchini, pull the veggie against the grain of the grater. Boom
Noodles! I throw them in a pan with some olive oil, salt, and Italian seasoning for about 5 minutes. So now I’ll share what I eat with them.
⁃ Meat Balls and zucchini Noodles ; there are many options to making homemade meat balls, if you choose this route look on Pinterest! On busy days I use a frozen bag of meatballs! No shame in my freezer game! When at the store always remember to read labels! There are low carb options, I buy a red sauce that’s low carb. Simple meal, make your zucchini Noodles, cook your meat balls, and red sauce!
⁃ One Pan Kielbasa, Zucchini Noodles, Onion, and Cheese ; this is so simple and crave worthy! Do you crave cheesy-buttery goodness? I do! So what I do, cut the kielbasa into rounds then cut them in half, throw them in a pan on medium, chop small onion throw them with the kielbasa until onion is translucent. Make your noodles add them to the pan and add butter. Let the noodles get soft and the butter melt. Add your choice of cheese, I choose cheddar and stir! Oh my goodness it’s so delicious!
Steak or shrimp grilled or cooked with yummy asparagus! Cool the protein how you please, here is the recipe for some yummy asparagus.
Cobb Salad: grilled chicken , boiled egg, Gorgonzola cheese, cherry tomatoes, and romaine Lettuce
These are delicious!
Chicken Jalapeño Poppers
S n a c k s
Pork Rinds (I love the spicy rinds! Or get original add hot sauce!)
Cheese and Summer Sausage
Peanut Butter Bark (Low Carb)
Low Carb Mousse (eat in moderation, I’ve read it has knocked some out of ketosis)