Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts

Wednesday, June 2, 2021

The Best Advice to Maintain Your Keto Diet Weight Loss

Losing weight is a piece of cake (so to speak) compared to keeping those pounds from coming back. If you are following a mostly clean ketogenic weight loss diet for an extended period, figuring out how to maintain your successes after you reach your target weight can be even more challenging.

This time last year, after celebrating the one-year anniversary of the start of my successful keto diet weight loss journey, I shared my best advice for preparing to succeed on a keto diet

Last week marked my second keto-versary, In honor of this important milestone in my transformational journey toward better health and wellbeing, I am sharing what I’ve learned during the past year about how to maintain the significant weight loss I achieved on a ketogenic diet.

image collage of woman at different weights between 2017 and 2020

The Best Tips to Maintain Your Keto Diet Weight Loss Success

In part one of my post about preparing to succeed on a keto diet, I shared my belief that there is no “one-size-fits-all” ketogenic weight loss diet that is optimal for everyone, that dirty, lazy and strict keto are not your only options, and that designing a personalized approach to this way of eating that best fits your unique needs, lifestyle, and priorities can improve your chances of success. Based on my own experience so far, I think it’s just as important to design a personalized plan to maintain your keto diet journey wins after you reach your target weight.

For the past 12 months or so, I have been working on and refining my long-term strategy to maintain not only my new, healthy weight but also the other profoundly positive changes that resulted from my switch to a mostly clean ketogenic diet. Although I will likely continue to experiment, evaluate and make further tweaks over time, I have gradually figured out a viable “new normal” that is meeting my needs, for now. 

The best advice I can share is to learn as much as you can from people who have transitioned from a keto weight loss diet to a healthy, sustainable maintenance diet and kept those pounds from coming back. Use whatever aspects resonate with you to help you design your own personalized plan, tailored to your needs, priorities, and preferences.

To help you get started, here are the seven strategies that have helped me maintain my nearly 60-pound weight loss so far. 

3 side-by-side photos of same woman before and after losing weight and keeping it off with a ketogenic diet

Make Small, Incremental Changes to Your Diet at a Time

Increase your carbs and calories very slowly, then wait at least a week or two to see how your body responds before deciding whether, what, and how much to change next. You also may want to try gradually decreasing your fat intake somewhat and evaluating the effects. I increased my carbs by 5 grams and added 50 calories every three weeks,  very small changes to my calories and macros roughly every 3 weeks so my metabolism would adapt to each minor change without overreacting to a perceived food surplus or famine. 

Use Most of Those Extra Carbs and Calories to Add Nutrients and Fiber

It’s okay to reserve some of your extra maintenance carbs and calories for a keto-friendly cheddar cheese and chive biscuit or a square or two from a healthy, sugar-free The Good Chocolate bar, but try to invest most of your carb and calorie “raise” into a broader range or slightly larger portions of nutrient-dense, fiber-rich foods, such as berries and root vegetables, especially if you plan to continue with a modified keto or low carb diet as part of a healthy lifestyle. You can also try introducing small amounts of high-fiber beans and legumes and see how they affect your blood sugar, insulin, energy level, mood, and mental clarity. 

Pay Attention to How Your Body Responds 

If you have (or had) a lot of weight to lose, start experimenting with very small, gradual increases to your calories and carbs when you are within three pounds of your target weight, even though it means waiting a bit longer to reach your “magic number” on the scale. Finding your personal nutritional “sweet spot” to maintain your new, healthier weight will require navigating uncharted territory. Switching your focus from losing those last few pounds to figuring out how to keep them off for good will give you a good head-start on testing the effects of those dietary changes and fine-tuning them by the time you  reach your weight loss goal. 

Don’t Revert to Your Former Bad Habits

To paraphrase Henry Ford, if you keep doing what you’ve always done, you’ll keep getting what you’ve always gotten. So, if you go back to eating the things that caused you to put on weight and made it hard to lose—especially sugars, refined starches and highly processed foods—you will soon put back any pounds you dropped on keto, and probably a few more, too boot. 

Keto cookbooks and baking books

Build On Your New, Healthy Lifestyle Habits

If you have been following a "dirty keto" approach, consider eating fewer highly processed foods and buying healthier, fresh, whole, or minimally processed foods, such as organic fresh berries and vegetables and grass-fed (and, ideally, grass-finished) beef and dairy products.

If you your meals have relied heavily on fast food restaurant chains or packaged foods, try cooking more of your meals and eating out less to help you control the quality and quantity and enhance the flavor and nutrition of the foods you consume. (You will probably also save some money in the process.) To expand your repertoire of quick and easy, delicious and nutritious breakfasts, lunches, dinners, and snacks, I highly recommend Carolyn Ketchum's cookbook The Everyday Ketogenic Kitchen: With More than 150 Inspirational Low-Carb, High-Fat Recipes to Maximize Your HealthMaya Krampf's The Wholesome Yum Easy Keto Cookbook: 100 Simple Low Carb Recipes. 10 Ingredients or Less, Kyndra Holley's Craveable Keto: Your Low-Carb, High-Fat Roadmap to Weight Loss and Wellness, Natasha Newton's Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle, and Maria Emmerich's Keto Restaurant Favorites: More Than 175 Tasty Classic Recipes Made Fast, Fresh, and Healthy

If you miss traditional baked goods and have been disappointed by the keto recipes or packaged versions you've tried, invest in a couple of cookbooks with reliable recipes from a keto baking expert, such as Ketchum's The Ultimate Guide to Keto Baking: Master All the Best Tricks for Low-Carb Baking Success or Hilda Solares' Essential Keto Bread: Sweet and Savory Baked Goods to Satisfy Any Craving.

If you haven't been getting much exercise, look for ways to build a more active lifestyle.

Bagged piles of women's clothing to donate or sell

Get Rid of Clothes That No Longer Fit You 

Don’t sabotage yourself by holding onto this safety net in case you gain back the weight you worked so hard to lose. Try on every piece of clothing you own and sort it into the appropriate pile: throw away, give away, donate, sell, or bring to a tailor to be altered to fit your new size, depending on the style and how much would need to be taken in. If you’re having trouble letting go of some favorite pieces that would require too much alteration, think about how much good you will do by donating them to someone in need.

Digital body weight scale and tape measure

Keep Paying Attention (for the Rest of Your Life)

Body weight can fluctuate frequently for many different reasons, so stepping on the scale too often when you’re on a reducing diet can be frustrating, demotivating and even misleading. However, once you are close to your goal, more frequent weigh-ins can provide important feedback as you experiment with and fine-tune changes to your diet to develop a successful eating plan to maintain your target weight. 

Even after you have developed a maintenance diet framework that appears to work for you, it’s important to weigh yourself consistently, at the same time of day, at least twice a month. This is even more important if you stop tracking your calories and macros with nutrition tracker app such as Carb Manager after you reach your desired weight. 

The longer it has been since you reached your weight loss goal, the more likely it is that you will start taking your ability to maintain that weight for granted. I learned this the hard way after Carb Manager’s initial poorly implemented redesign of this popular keto and low carb diet tracking app early this year forced me to stop using it for several months. Recording and tracking everything I ate or drank against my daily calorie limit and macros in the Carb Manager app had been one of the keys to achieving my target weight and maintaining it for the next eight or nine months. So, when the initial launch of the redesigned app made it too time consuming and frustrating to keep using, I was nervous about losing the main tool I had come to rely on to help me keep my weight and my healthy eating on track. But it didn’t take long to become confident in my ability to maintain my weight without tracking every bit and sip. Then, a few weeks ago, I noticed that my tummy wasn’t as flat as it had been a year ago, and the scale informed me that I had gained back four pounds. I realized it was time to start learning to use the new version of Carb Manager and get back to tracking my calories and macros. I have already shed two of those four pounds and returned to weighing myself every two weeks, so that if my weight creeps up a pound or two, I can nip that trend in the bud and return to my ideal weight quickly and easily, simply by cutting back on the carbs for a week or two.


The Best Advice to Maintain Your Keto Diet Weight Loss by Margaret Schindel

Posts About My Keto Diet Journey

My First Year on The Keto Diet

Preparing to Succeed on the Keto Diet, Part One

Preparing to Succeed on the Keto Diet, Part Two

Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet

Low Carb Keto Chocolate Yogurt Granola Chip Pudding Recipe

Good Dee’s Keto Cookie Low Carb Baking Mix Review

Hamama Microgreens Growing Kit Review & Success Tips

My Favorite Hamama Microgreens Seed Quilt Accessories

Keto Cheddar Cheese Biscuits With Chives Recipe

The Ultimate Keto Hot Chocolate Recipe

The Best Low Carb Keto Gift Ideas: Keto Gift Guide

The Best Low Carb Keto Cinnamon Muffins

Wholesome Yum Keto Bread Mix and Yeast Bread Recipe

The Good Chocolate 100% Organic No Sugar Dark Chocolate Review

The Best Advice to Maintain Your Keto Diet Weight Loss

My New Irresistibly Delicious Keto Cheese Crackers Recipe

Luscious Low Carb Keto Triple Peppermint Cheesecake Brownies Recipe

Quick & Easy Livlo Blueberry Scones Keto Baking Mix Review

Snack Better With The Best Healthy Keto Cookie Dough Bites

The Best Quick and Easy Low Carb Keto Pizza Recipe

The Best Quick and Easy Low Carb Keto Shortcake Cupcakes Recipe

Comparing the Best Keto-Friendly Chocolate Hazelnut Spreads - No Added Sugars

The Best Low Carb Keto Sandwich and Burger Buns Mix

Blueberry Biscuit Scones — New, Easy, Low Carb Keto Recipe

The Best Keto Pizza Crust Mix With 0 Net Carbs

An Unusual, Delicious Strawberry Chocolate Tea With 0 Calories

Delicious Sugar-Free Keto Cookies That OREO Fans Will Love

Healthy Pistachio Cherry Chocolate Chip Marshmallow Cereal Treats Recipe

Easy, Decadent, High Protein, Sugar-Free Rocky Road Cottage Cheese Ice Cream

The Best Quick & Easy Low Carb Sausage and Ricotta Calzones

How to Make Refreshing Vanilla Italian Soda (With or Without Cream)


Reviews of the Keto Diet by Barbara C. (aka Brite-Ideas)

My Personal Keto Testimonial

How I Stayed Committed to the Ketogenic Way of Eating

Read More Reviews About Health and Wellness by Our Review This Reviews Contributors




Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate, Ebay (EPN) and/or Esty (Awin) Affiliate, I (we) earn from qualifying purchases.”


Sunday, March 7, 2021

Hey Keto Warriors, Have You Seen the Ad for Magic Spoon Cereal?

A Personal Review of Magic Spoon Cereal

The advertisement for Keto Magic Spoon Cereal lands on my Facebook feed almost daily. Here's my review.

It looked and sounded delicious, but I didn't jump in to buy it. Honestly, I rarely buy from Ads on my Facebook feed (unless endorsed by someone I know) because I've been disappointed several times in the past.

A Delivery to Our Door, and a Surprise From My Son

One of my sons also saw the Ad, but I believe it was on his Instagram. He said, "I thought of you, mom, and had to buy it for you." So thoughtful!

How Does It Taste?

I have to admit, it's delicious.

Being on Keto, I miss cereal and am never hungry enough to make special Keto recipes. 

I eat basic Keto foods; meat, some veggies, good fats, and low healthy carbs. Reaching for treats while on Keto can be tricky when you rarely purchase or make any keto-dessert-related. Sometimes I'll end up munching on a piece of dark chocolate or peanut butter to satisfy those rare cravings.

This cereal fills my snack and dessert void.

The Magic Spoon Cereal Flavors

The four flavors are cocoa, frosted, fruity, and peanut butter.

Here's a photo of the boxes.


This cereal is high in protein, keto-friendly, gluten-free, grain-free, soy-free, wheat-free, with nothing artificial. It really is a childlike cereal for grown-ups.

Here's another photo from the Magic Spoon Cereal Box:



I devour Magic Spoon cereal with Almond Milk or Coconut Milk. I sometimes add a couple or three tablespoons of table cream as well. All I can say is, "double yum."

Another way to eat this cereal; straight out of the box as a snack.

Which Flavor is My Favorite

Here's my personal opinion on the best to the least favorite flavor according to my taste buds. Your tastes could be entirely different.

In this order, from best to least best (according to me):
  1. Frosted (yum! - has a vanilla taste)
  2. Fruity (Tastes like fruit loops)
  3. Cocoa (Not as chocolatey as it should be, but still good)
  4. Peanut Butter (Not my fave)

Here's the Nutritional Information

How Good is It, What's the Downside, and Where Can I Get This Cereal?

My son, a weight-lifter/workout maniac, loves the cereal and devoured most of it! Next time I'm hiding a box. Oh, and he's certainly not on Keto! The kid is fit.

The only two negatives are; it's a bit pricey, and the cereal may cling to your teeth a bit after eaten.

I've checked Amazon and don't see Magic Spoon Cereal available there yet. 

However, Magic Spoon has its own website where you can order directly. The link to order Magic Spoon Cereal is here. By the way, I'm not an affiliate and do not receive anything for this endorsement. 

In summary, five stars from me.

Note:
A Bonus Recipe for Fellow Keto Warriors - Chocolate Yogurt Granola Chip Pudding by Margaret Schindel

If you're interested, here's more on my personal Keto journey. I've lost over 60 pounds and have been following the Keto way of eating since May 4th, 2019. Still going strong.




Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate, Ebay (EPN) and/or Esty (Awin) Affiliate, I (we) earn from qualifying purchases.”


Wednesday, February 24, 2021

Super Comfortable and Flattering Yoga Pants for Women

I finally discovered the joy of wearing comfortable yoga pants and workout leggings as an alternative to jeans or pants after beginning a successful ketogenic diet journey that culminated in a nearly 60–pound weight loss. After purchasing several different styles and sizes of yoga pants over the past 21 months, there have been three (so far) that I can recommend highly, each for different reasons. The pair I've chosen to feature in this product review, the IUGA high-waisted workout leggings, are by far the most comfortable yoga pants for women I've tried. 

They not only feel wonderful and are available in a choice of several, they're also flattering, even on those of us who aren't blessed with model-perfect bodies. 

IUGA yoga pants - The Most Comfortable Yoga Pants, Super Soft Fabric That Doesn't Bag or Bind for a Flattering Fit
There's no bunching, bagging, or binding with these ultra-soft, ultra-comfy workout leggings! 

Yoga Pants and Workout Leggings Have Become Wardrobe Staples

The fashion experts at Vogue magazine just released this year's Vogue Wardrobe Essentials Guide. and black workout leggings are one of the editors' 34 wardrobe staples for 2021. (Who knew?)

Originally, yoga pants and workout leggings were made specifically for yoga practice and working out, respectively, and had different fabric and design features. But as they have evolved from fitness-only to fashion, those distinctions have gradually eroded, and now the terms "yoga pants" and "leggings" are often used either together or interchangeably in product descriptions.

Yoga Pants Provide Greater Comfort and Freedom of Movement Than Pants or Jeans

My first time buying a pair of yoga pants wasn't until shortly after my 65th birthday, when I began a health-driven weight loss journey and switched to a clean, ketogenic approach to eating. I completely eliminated sugars, grains, and highly processed foods from my diet, and between May 2019 and August 2020, I lost 59 pounds and went from a size 16-18 to a size 6-8. Every two to three months (even less, at the beginning), I was dropping a size, and boxing up my almost-new clothing to donate. Having to buy them again in a smaller size every few months meant limiting my clothing purchases to a few, basic wardrobe staples—underwear, jeans, black pants, shorts, and a couple of tops—until I reached my weight loss goal.

As you may have noticed, neither yoga pants nor leggings were on my initial list of wardrobe staples. I had always associated them with much younger, slimmer women and girls, with taut, toned bodies and cute figures, so they weren't even on my radar at that point! However, my attitude toward this type of clothing changed significantly once I accepted that my commitment to healthier living would require becoming more active, in addition to nourishing my body better.  

One of the most important benefits of losing weight and follow a clean, ketogenic diet was the amelioration, and eventual elimination, of the chronic, acute pain in my knees, hips, back, and feet that I had been living with for decades. Being able to go for a walk or a Segway ride with my husband  without being in agony was not just liberating, but life-changing! As I was searching online for a new, smaller pair of classic, high-waisted, basic black pants (which I wore more often than anything else I owned), I was surprised to see more high-waisted leggings and yoga pants than regular pants in the search results. It occurred to me that it might be a good idea to expand my list of wardrobe staples to include a couple of pieces of activewear, to support and encourage my efforts to make physical activity part of my new, healthy lifestyle. In fact, it might even be time for me to consider a pair of workout leggings a try.

Of course, I could wear them...but should I? Would it be possible for yoga pants to look attractive (or, at least, not unattractive) and age-appropriate, on this out-of-shape senior? I debated with myself for a while, but finally acknowledged that I couldn't see myself objectively, and decided to ask my husband what he thought, knowing he would give me his honest opinion. He encouraged me to order a pair and try them on. 

When I did, I was surprised and delighted at his reaction, which was more positive than I could have imagined! You could have knocked me down with a feather. I also was thrilled to discover how much more comfortable and less restrictive those yoga pants felt, compared to the jeans and tailored pants I had always worn, Before long, I found myself wearing them several days a week, not only for walks and Segway rides, but also for routine, everyday activities, like working, reading, cooking, or watching a movie. They quickly went from being completely off my radar to becoming a staple in my new wardrobe. 

Woman wearing IUGA yoga pants and stretching her leg
I'm pulling my hamstring and calf muscles together as far as I can, the fabric doesn't bind or cut into them, it simply conforms to the compression I'm creating

Since that first pair, I have purchased other pairs from different brands and with slightly different features, and my IUGA high-waisted workout leggings have been the most comfortable yoga pants I've owned to date. 

What I Love Most About My IUGA High-Waisted Leggings

Ultra-Soft, Opaque Fabric

  • The first thing I noticed about these yoga pants was the extremely soft, silky, luxurious fabric, which gave these a totally different feel than any of my other leggings. The best word I can think of to describe it is "touchable," with a lovely, tactile quality similar to that of microfiber. 
  • The "non see through" fabric is completely opaque. 

Flattering Fit

Woman wearing IUGA yoga pants
  • The fiber content blends polyester for shape retention with spandex for excellent stretch and recovery, as well as abrasion-resistance.*
  • The 4-way stretch provides good compression and support. 
  • The high-waisted silhouette, seamed front and back yoke construction, and increased compression around the lower torso are designed to "contour your curves" and "pull in your tum and bum." 
  • They are made in six sizes, ranging from XS to XXL, and there's a size chart to help you determine which one will fit you best. (I followed the size chart when I ordered mine, and they fit me perfectly.)
* Note: The description on the Amazon product page states that the fiber content of these workout leggings is 80% polyester and 20% spandex. However, the fiber content printed inside my light blue IUGA yoga pants is 87% polyester and 13% spandex. Sometimes, a product's fiber content may vary slightly different from one color to another, which is one possible explanation for the discrepancy, but your guess is as good as mine.

Extremely Comfortable

  • The smooth, soft, supple polyester and spandex fabric also wicks moisture away from the body to keep you dry and comfortable while working out.
  • These yoga pants provide less compression around the the legs than around the lower torso, so they don't bind or cut into your legs, but also enough to remain conformed to your legs and prevent the fabric from bunching or sagging as you move, bend, and stretch. 

Waistband Pocket

Built-in pocket in the waistband of the IUGA workout leggings/yoga pants
  • The built-in pocket is completely hidden, and remains undetectable unless or until you decide to place something inside it.
  • Although I haven't had to use it very often, I'd guess it could easily hold a couple of keys, a lip balm, and a few tissues, for example.  
    • According to the product description, "You will be able to stash your phones and keys safely." Keys? Probably. But unless your phone is quite small, I wouldn't consider the waistband pocket a secure place to stash it. 
  • Access is easy and convenient.

Excellent Quality

  • I purchased my IUGA High Waisted Leggings three months ago, and I machine wash and then hang them over a clothes drying rack to dry. After having laundered them quite a few times so far, there appears to have been no fading, pilling, or changes in the fit or performance of these yoga pants. 
  • At the time this post was published, they had more than 5,400 5-star ratings from Amazon customers.

A Choice of Colors and Lengths

  • Currently, these yoga pants come in black, dark coffee (dark brown), dark violet, dark blue, gray, light blue, pale red violet, carnation purple (lilac), maroon, and tranquil green. 
    • Note: The ones I own are the "light blue" shade. In real life, the color is a bit less aqua than it appears in the Amazon product page photos.  
  • Most of the colors (but not all) are offered in both regular and capri lengths. 

Very Affordable

  • These IUGA workout leggings retail for $24.95 and, at the time of publishing, were priced at $19.95 on Amazon with Prime free one-day shipping and free returns for Amazon Prime members.

    Super Comfortable and Flattering Yoga Pants for Women review by Margaret Schindel

    Read More of My Product Reviews

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    Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate, Ebay (EPN) and/or Esty (Awin) Affiliate, I (we) earn from qualifying purchases.”


    Friday, November 6, 2020

    How to Lose Weight While Playing Video Games on the Kindle Fire

    Video Game AppsI have been shocked by how much weight I have lost while playing video games when exercising.  Previously, I found exercising to be boring and I simply couldn't force myself to stick with it.  That was before I discovered video games on my Kindle Fire!

    How It All Began for Me ........

    Several years ago, one of our fellow contributors, Susan Deppner, helped me select a new Kindle Fire.  Susan had lots of experience with the various electronic readers and I trusted her to know exactly what I needed.

    I loved my Kindle Paperwhite, but I wanted a Kindle with color pictures for cookbooks and children's books.  We all know images are the first impression of either of those kinds of books and are often the determining factor in which ones we purchase.  After all, I'm not likely to even try a recipe without seeing a photo that looks delicious.

    I remember laughing when Susan said a Kindle Fire with 32 GB would be more than enough, unless I played a lot of video games.  I laughed because, at the time, I didn't play video games.  The only video games I had ever encountered required a specific console & controllers connected to the television.  

    Fast forward 4 years and you will find me playing video games on my Kindle Fire every day.   


    Video Game on Kindle Fire

    How Video Games Helped Me Lose Weight

    Video Game Apps on Kindle Fire
    It has been said many times that video game players pack on the pounds while playing video games.  That is simply not true for me!  I play my video games on my Kindle Fire while I exercise. 

    I've never liked exercising.  Frankly, in the past, I considered it boring and most often a waste of time since I couldn't force myself to stick with something so mind-numbing.  When my daughter shared how someone she knew had lost a lot of weight on an exercise bike, I thought that very impressive, but lamented that I could not exercise an hour per day.  

    Time and experience has proven me wrong on that opinion too.

    Fast forward 32 weeks and I am happy to say that I have worked up to exercising an hour per day, 5 days a week, on my recumbent exercise bike.  I don't find that exercise boring because I play my video games while pedaling.  I have lost 30 lbs. in 32 weeks without giving up my favorite food!

     

    Favorite Video Games I Play on My Kindle Fire  

    My first encounter with a video game on my Kindle Fire, was a hidden object game.  I quickly advanced to Candy Crush.  From there, I discovered lots of games I love to play!  Perhaps an hour a day is not enough.

    These are some of my favorite free game apps that I have downloaded to my Kindle Fire.  If you are already an experienced gamer, I recommend starting at the bottom of the list to discover new games you might enjoy.



    Simply talking to my husband or son, you would find out quickly that everyone has a different taste or preference in game choice.  That is totally okay!  There is something for everyone in the Amazon Game Apps that can be downloaded to the Kindle Fire. 

    For me, I have always chosen the free game apps.  They all have options to purchase specialty items, tokens, gems or whatever the game requires to continue playing or advance faster.  That is not necessary.  Most of the time, I simply switch to a different game and play until my "lives" are restored on my current favored game.


    Start Your Exercise With Video Games Routine Today!

     ProForm 235 CSX Recumbent BikeCheck Price Fire HD 10 Tablet (10.1Check Price Mystery Manor: hidden objectsCheck Price Cooking Diary®: Best Tasty Restaurant & Cafe GameCheck Price

     



    Disclaimer: I am not a doctor. You should consult your physician before starting this or any exercise program to determine what is best for your needs.



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    Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate, Ebay (EPN) and/or Esty (Awin) Affiliate, I (we) earn from qualifying purchases.”


    Tuesday, August 4, 2020

    Preparing to Succeed on the Keto Diet, Part Two

    More Ways to Prep for Success on a Keto Diet

    This is the third in a series of posts in which I will be reviewing my experience and insights after following a very low-carb lifestyle for more than a year.

    Quick update: Since my previous post on the importance of preparation in setting yourself up for success on a ketogenic diet was published 2.5 weeks ago, I was surprised to discover that I have lost another pound. So, my total weight loss since May 25, 2019 is now 58 pounds.

    See ya, 58 pounds!

    Choose a Start Date

    I was highly motivated to begin my new keto lifestyle, thanks to a medical scare that forced me to face the serious health risks of being both postmenopausal and obese, and of continuing to consume added sugar and highly processed foods. I understood the urgency of getting down to a healthy weight, and I was anxious to start lowering my risk for developing cancer, heart disease, diabetes or another serious illness as soon as possible. It was hard to resist the urge to just get started on keto as best I could, and figure things out as I went along.

    At the same time, I knew how difficult it was going to be to overcome my food addictions, particularly to sugar and baked goods; cut out all grains, rice, and beans; and severely restrict my consumption of roasted carrots, parsnips, beets, white or sweet potatoes, and other root vegetables, which had been a staple of our weekly menus for years.

    So, as impatient as I was to "get the show on the road," I understood the importance of preparing myself mentally, emotionally, and environmentally before committing myself fully to the radical changes that would be required—especially at the beginning, when my starch and sugar cravings would still be at their strongest.

    Last but not least, I understood my need for a clear framework and road map to help me stay on track and make consistent progress toward any type of goal.

    So, ultimately, I made the wise decision to choose a start date a few weeks out, so I could have the time to prepare myself properly and give myself the best chance of success.

    When choosing the date for starting your own keto diet, I encourage you to consider your own fears and challenges, decide how best to prepare yourself to overcome them, and pick a start date that leaves you enough time to complete the preparations that will help set you up for success.

    Decide Whom to Tell, and When

    The ketogenic approach to eating is widely misunderstood, remains controversial, and tends to provoke strong responses, whether positive or negative, whenever the topic arises. I knew that switching to this radically different approach to eating was going to be hard enough without the added stress of dealing with unsolicited, well-meaning, but unwanted opinions, advice, or criticism about my decision to follow a ketogenic diet.

    I chose to keep that decision private for as long as possible.When I started, no one except my husband (and my surgeon) would know. Once I became fat-adapted and overcame my cravings for high-carb foods, I would tell a handful of other people if, and when, they needed to know, e.g., telling my brother shortly before we flew across the country to stay with him for a week-long visit.

    Down the road, when I was noticeably slimmer and people began to ask about how I achieved my weight loss, I would need to decide what, and how much, I wanted to share about my new approach to eating. But I would have at least a month or two to make that decision.

    Unless you live alone, the other people who live with you—your spouse, partner, children, roommates, etc.—will likely be affected by your decision to radically limit your food choices and, obviously, will need to be told.  If you tend to be very social, you may prefer to tell your friends, family members, and co-workers up front about starting keto diet and ask them to cheer you on and help you through the rough patches. 

    The important thing is to take a little time to think about and decide on a communication approach that will suit your individual needs and preferences.

    "ASK" sign
    Image by Dean Moriarty from Pixabay

    Solicit Support From Family and Friends

    To achieve my health and weight loss goals, I knew I would need help from my nearest and dearest. What I couldn't be sure of was how my family, friends, and colleagues would react to my decision to adopt a moderately strict ketogenic lifestyle, especially given how anti-keto I used to be before I became better educated about this way of eating.

    Fortunately, when I gradually shared my news with more people, as situations arose when they would need to know, they were surprisingly supportive, especially after I explained the medical necessity for me to lose my excess weight safely but also expeditiously. Here's the approach that worked for me.

    Think about the people whose support, or lack of it, could potentially bolster, or threaten, your commitment and progress the most, especially during the first few months, when you will be battling your cravings for sugar, baked goods, chips, candy, pizza, etc. before your taste buds adjust to enjoying and, perhaps, even preferring healthy, keto-friendly foods. In my case, my husband would be my entire support system (other than online groups) during most of that crucial initial transition period. But since we also would be spending vacation weeks with my brother and, later, my husband’s parents, as well as joining my sister and brother-in-law for dinner from time to time, and going out to lunch or dinner with friends, when the time came, I would also need to enlist their support—or, at least, understanding—about my dietary restrictions.

    Think about what types of support you might want to request from each of the people in your inner circle, and be as specific as you can about the actions they could agree to that would help you the most. For example, if you have a friend with whom you go out often for brunch, and your favorite restaurant serves a brunch buffet featuring pancakes, waffles, French toast, bagels, and other tempting, off-limits foods you would find hard to resist, you might choose to ask whether they would be willing to change up your routine and meet for lunch instead, and suggest trying a different restaurant (one whose menu you’ve already vetted first so you know it includes a variety of keto-friendly options). If you need to tell someone that you’re following a ketogenic approach to eating and anticipate a negative response, you could try to explain up front that you have done extensive due diligence, educated yourself about the potential risks as well as benefits of this way of eating, and spoken with your doctor before choosing this path, and that it would mean a lot to you if they would accept your decision without challenge or criticism and, if they can, support your efforts to lose weight and improve your health.

    Consider Ways to Get Your Needs Met and Their Impact On Other People

    Deciding to adopt a keto approach to eating also means accepting responsibility for making sure you have access to the types of foods you need to keep your commitment to yourself. At the same time, to quote Oliver Wendell Holmes, “The right to swing my fist ends where the other man's nose begins." So, throughout this journey, I’ve tried to think about ways to minimize the impact of my limited food choices on other people who had no say in my decision.

    As an example, six months after I started keto, by which time I had lost 50 pounds and my entire family knew about my ketogenic diet, my sister and brother-in-law invited us to their house for Christmas dinner. She asked me to help her understand my dietary restrictions so she could tailor the menu accordingly. After thanking her for her thoughtfulness, I asked what she would make if my diet weren’t a consideration. I was able to suggest fairly minor changes that would make most of those dishes keto-friendly, such as serving the salad dressing on the side, making a marinade for the pork that didn't contain any fruit juice, ketchup, barbecue sauce, sugar, honey, or molasses, and replacing one of the two high-carb side dishes with grilled, roasted, or sautéed asparagus or broccoli with butter and herbs. I told her I would bring my own keto-friendly salad dressing and dessert. When she expressed her reluctance to serve foods she knew I loved but would no longer eat, I explained that it was important to me that my decision to severely restrict my own food choices had the least possible impact on what everyone else was eating, and that it would give me pleasure to see my nearest and dearest savoring one of her decadent desserts while I enjoyed my keto-friendly sweet treat. The dinner was delicious, and a wonderful and festive time was had by all. A win-win!

    Unless you live alone, minimizing the day-to-day impact of your dietary restrictions on the people you live under the same roof with can be significantly harder. Our household consists of just my husband and me, and when I was considering the keto diet as an option, I discussed the idea with him at length, and he said he would be willing to help me in any way he could in my efforts to get down to a healthy weight. I told him about the challenges and potential obstacles that concerned me the most, and we worked together to come up with solutions that would work for both of us.  For example, I worried that having baked goods, chips, and other addictive foods in the house would be an unnecessary temptation, and we agreed that he would try to keep and eat those foods mostly at his office or outside the house without me. We also designated the lowest drawer of our refrigerator and the cabinets above the fridge as food storage “for John’s eyes only,” and he agreed to consume those foods out of my sight for as long as necessary, until I could see them—and especially, watch someone else eating them—without craving them.

    I’m blessed to have a very loving and supportive spouse, who was as invested in my success as I was. Many other people may have additional challenges, such as an unsupportive partner or having the primary responsibility for feeding the entire household, especially if it includes picky eaters, young children, or other people with different dietary restrictions. So, if you’re considering starting a ketogenic diet, it’s important to give some thought to what is and isn’t likely to be doable within the limitations of your individual situation, and to develop an actionable plan for how to get your own food needs met.

    It’s worth explaining to your family members how important it is to you to lose weight, give up sugar, lower your risk for developing a serious disease, or whatever other goals you have for starting keto, and ask the rest of the family participate in brainstorming ideas with you on what they can, and are willing, to do to help you succeed, including agreeing to changes in how their own food needs have been met until now. You might be able to negotiate making meal preparation a shared responsibility, for example.

    Be prepared for the possibility, or even the likelihood, that some or all of the other members of your household may be unwilling to inconvenience themselves or adapt to changes in the status quo to support your weight loss efforts. By the same token, they also might surprise you with willingness to help you achieve a goal that matters to you so much. your goals. Either way, accepting full responsibility for your own food choices will be the most important determinant of your long-term success.

    Explore Online Keto and Low Carb Diet Support Communities

    Since I had decided not to tell anyone about my lifestyle change who didn’t need to know, at least at the beginning, I checked out various keto support groups on Facebook. During the next few months, I joined eight or 10 of them, most for only a short time, and eventually winnowed those down to a handful that I still participate in roughly a year later, even after having met and surpassed both my original and "stretch" goals for losing weight. Searching for "keto group" on Facebook will return a dizzying number of choices. I recommend looking at the ones that have been around for a while and have successfully grown their membership, which is one indication that a lot of people have found the community to be valuable.

    Screenshot of Facebook search results for "keto groups"

    If you’re active on Facebook and are considering joining one of the many keto groups and communities, I suggest you start by thinking about which types of support would be most helpful to you. Are you most interested in:

    • Learning more about this way of eating to help you decide whether to try it? 
    • Asking for and offering encouragement and help and celebrating success milestones?
    • Being with other people who are just starting out, or with a mix of newbies and people who have been following a ketogenic diet for a while? 
    • Getting meal planning or recipe ideas? 

    Being clear about what you hope to get by participating in one or more Facebook groups will make it easier to find ones that might meet your needs. Reading the rules or membership guidelines as well as the "About blurb for a group you’re considering can provide helpful insight into its culture as well as its focus. Plan to try out at least a few different groups, and don’t hesitate to leave any that turn out not to be a good fit for your needs.

    Tip: Don’t assume that, just because a Facebook group is sponsored by a brand or other business, it will be less helpful and more self-serving than peer-run groups. When I began my keto journey 14 months ago, it really bothered me that the groups I found most helpful, informative, positive, engaging, and worthwhile were created or sponsored by companies and entrepreneurs whose primary business was to produce, sell, and/or promote keto-related products or services. My perspective has changed significantly since then. 

    I am grateful that the people and brands behind many of my favorite keto-related cookbooks, websites, blogs, and products have chosen to invest financial and other resources to build, grow, and nurture a vibrant community of people sharing a common interest, create a continuous flow of new, informative, fun, and helpful content and activities, and provide knowledgeable, active, and helpful admins and moderators to vet posts, ensure compliance with the community guidelines, respond to questions and comments in a timely manner, and troubleshoot customer service issues. For example, Maya Krampf, the author of one of my go-to cookbooks, The Wholesome Yum Easy Keto Cookbook: 100 Simple Low Carb Recipes, 10 Ingredients or Less, and whose Wholesome Yum website is chock-full of helpful information and reference resources, as well as great recipes and keto-friendly products she has developed (including her Besti line of sweeteners), sponsors two terrific and very active Facebook groups.

    Screenshot of Keto Low Carb Support & Recipes - Wholesome Yum Facebook Group

    Cleaning Out the Refrigerator, Freezer, Pantry, and Other Food Stashes

    I systematically went through our kitchen cabinets, shelves, refrigerator/freezer, and pantry, the huge chest freezer in our garage, and anywhere else where there might be a snack, pack of gum, cough drops, hard candies, a chocolate bar, crackers, dried fruit, etc., including the pockets of my coats and jackets, my handbags, my bedside chest of drawers, the bottom drawer of my desk, and even the glove compartments and center consoles of both our cars. Then, my husband and I decided what should be done with each of those items to make sure they would be out of both my sight and my reach before my keto start date.

    Preparing to Succeed on the Keto Diet, Part Two by Margaret Schindel

    Posts About My Keto Diet Journey

    My First Year on The Keto Diet

    Preparing to Succeed on the Keto Diet, Part One

    Preparing to Succeed on the Keto Diet, Part Two

    Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet

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    Reviews of the Keto Diet by Barbara C. (aka Brite-Ideas)

    My Personal Keto Testimonial

    How I Stayed Committed to the Ketogenic Way of Eating

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