Keto Food Journal

I'm still on a roll with my Keto Diet! Scroll down to see my final weigh in this week!

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Breakfast: I'm convinced that my Keto Coffee is the key to my success. I know a lot of other people on Keto Diets who make the mistake of not including this in their daily routine and unfortunately they don't have the same results as I do. 

I start every morning with a KETO Coffee. Click here for the one I use. Consider investing in a 4-pack - you'll save money and won't ever be missing it! If you're like me and add cream to your coffee, I recommend the KETO Creamer as well! It's delish and will help jumpstart your Keto Diet efforts.

- Lettuce Egg McMuffin: Bacon,  friend egg, tomato, mayo between 2 pieces of boston lettuce or ice berg lettuce!
- 2 Eggs, 4 pieces of Bacon and Avocado with Spinach Dip
- Yogurt & Chia Seeds: 
1/2 cup of yogurt with 1 tbs of chia seeds (let soak overnight in the fridge). In the morning, add a few berries to your container and you're good to go! ** TIP: if you eat breakfast at work, add frozen berries to your container and they will have thawed by the time you go to eat them - they will also help keep your yogurt cold. 

Lunch:

Getting in my daily dose of Greens isn't easy, so this week I started implementing Greens On The Go at lunch. It's a super quick and easy way to get your vitamins and minerals... just empty one packet into a glass of water and you're good to go!

- Fried Chicken Salad: I try the chicken in Avocado Oil for my fat content and add to a salad with a high fat content (like ranch or creamy cucumber) and add cheese, veggies and sometimes bacon!
Steak and avocado: You can add a scoop of tzaziki or horse raddish for the steak and the avocado will help you get in your fat content for the day!
- Buffalo Chicken and Avocado: Coat your chicken in cajun spice, fry in avocado oil and VOILA!
- Shwarma & Greek Salad: This meal i actually bought. Instead of getting the meat in a pita, I asked for it on the side with a large scoop of garlic sauce and some fresh greek salad on the side

Dinner:

BLT with Turkey on a lettuce "bun"
- Veal
 asian lettuce wraps: use soya sauce, fish sauce, carrots and onions to season the veal and add a bit of avocado oil. You can top with sour cream and srirasha.
- Chicen Parmesan with zucchini
- Chicken alfredo with broccoli
(sorry no pasta! But it's still delish! If you haven't hit your carb limit for the day, you could have it with zucchini noodles)
- Taco bowl: ground beef, tomato, cheddar cheese, lettuce, avocado, sour cream and salsa.

WEIGH IN RESULTS: -7.1lbs!
I am thrilled with my results. Over 7 more pounds lost this week which brings my total since I started 2 weeks ago to 13.9lbs!

Click here for my Keto Coffee

14 Pounds Down in 2 Weeks Thanks To Keto Coffee

I was super skeptical when I started my keto diet 2 weeks ago. i wasn't sure it was for me and wasn't sure if I would see results, but 2 weeks later I have lost 13.9 pounds and I couldn't be happier! My success is because of my daily Keto Coffee. You can get it for 40% off by joining my 90 day challenge!!! Ask me how by commenting below or click here to sign up!

Fave 3 Keto Products of the Week!

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I'm going to try to round up my fave Keto products every week and share them here! If you try them, leave me a comment below and let me know what you think!

1. KETO COFFEE

Ok confession time - I would not have survived my first week without this. It tastes delicious, is SO easy to make and it helps jumpstart you into ketosis and get that fat burning started! When I started my mornings with a Keto Coffee, I felt on track and ready to stick to my diet. If you're serious about your diet, I recommend buying a pack of 4 - you'll save money and not run out at the end of the month. I chose to have one every morning, but you could also alternate with your regular coffee and have one every other day! Click here for more info!

2. NUTIVA COCONUT FLOUR

With high protein and finer but low carbs, this flour will become your best friend in the kitchen. This week, most of my dinners were cooked with coconut flour! I was able to bread my chicken breast and even make cheese biscuits without the added carbs from regular flour. I totally recommend making coconut flour a staple in your kitchen during your Keto Diet. I used the Nutiva one because of the low carbs, but I'm sure there are other awesome ones out there too! Let me know below if you have a fave.

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3. All Yum Onion Chips

These Sea Salt Onion Chips were a saviour this week when I wanted nothing more than to sit on my couch and devour a bag of popcorn. They are delicious, gluten free, low in carbs and a perfect treat to curb your cravings for starchy foods! My fave was the Ranch flavour. Click here to visit their site!

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Stay tuned for next week when I'll be sharing more of my fave Keto products!

Keto Food Journal - Week 1

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Finding delicious meals has not been as difficult as I thought and I am SO THANKFUL. I was sure that after day 1, I would be crying and regretting announcing online that I was committing to a KETO diet - but I'm still so happy with my decision! I thought I'd share what some of my meals this week looked like!

Breakfast:
Breakfast, I find, has been the most simple to plan but the hardest to execute because I leave so early for work. Having a plan the night before definitely makes it easier. 

I start every morning with a KETO Coffee. Click here for the one I use. Consider investing in a 4-pack - you'll save money and won't ever be missing it! If you're like me and add cream to your coffee, I recommend the KETO Creamer as well! It's relish and will help jumpstart your Keto Diet efforts.

- 2 Egg Omelette: ham, red pepper, cheddar cheese, spinach and half an avocado on the side
- 2 Eggs, 4 pieces of Bacon and a slice of Tomato
- Yogurt & Chia Seeds: 
1/2 cup of yogurt with 1 tbs of chia seeds (let soak overnight in the fridge). In the morning, add a few berries to your container and you're good to go! ** TIP: if you eat breakfast at work, add frozen berries to your container and they will have thawed by the time you go to eat them - they will also help keep your yogurt cold. 

Lunch:
Lunch has been an easy-ish meal. The hardest part has been getting enough fat into each serving. I never realized how hard it was to reach that 70-25-5 ratio for fat-protein-carb!

To help with the KETO FLU this week, I've been taking KETO Energy Packs - They help with the fatigue and mood swings that can accompany the change in diet for the first few weeks of your Keto journey. Click here to see the ones I use. 

- Pepper Sandwich: 1 bell pepper cut in half (used to replace bread), 1 tbs mayo, 2 slices of turkey, lettuce, tomato, sliced havarti cheese.
Salads: (keep in mind that because this is a LOW CARB diet, you can't pack it full with as many carb filled veggies as you normally would) - 1/4 cup green beans, 5 cherry tomatoes, 1 cup spinach, 1/8 cup of marble cheese, 1/8 cup of ham or turkey, 3-4 tbs of dressing (I chose a President's Choice Greek Vinaigrette with 6g of fat and only 1g of carbs)
Leftovers from the night before!!!
 

Dinner:
This meal's biggest challenge is not going over my carb consumption after my other meals are over! I love though that I can use as many fanny sauces as I want (mayo, spicy mayo, mustard, salad dressing etc. - just check the carb content!)

Organic All Beef Sausages with broiled broccoli
- Breaded Cod with Garlic-Parmesan Mashed Cauliflower **
I used coconut flour for the breading on the cod!
- Broiled chicken cordon bleu with asparagus (stuffed with bacon and cheese)
- Chicken thighs with a dijon mustard cream sauce and brussel sprouts
- Taco bowl: 
ground beef, tomato, cheddar cheese, lettuce, avocado, sour cream and salsa.

WEIGH IN RESULTS: -6.8lbs!
I am thrilled with my results. Almost 7 pounds down in 7 days! Stay tuned for next week for another update!

Setting Up Your Keto Macro Goals in MyFitnessPal

MyFitnessPal is an AWESOME tool for tracking food intake, exercise and weight progress. The free version has a ton of options and I haven't found the need (yet) to upgrade to the premium plan. I started off my setting up my macro goals to mirror my Keto Diet requirements so that I know when I've eaten enough! I decided to start using MyFitnessPal after a fellow Keto Mom on Instagram recommended it to me! We also follow each other on MyFitnessPal and will hopefully be able to help each other stay on track (feel free to add me as a friend on MyFitnessPal : tovahnovak@gmail.com)! Here's how to set up your 70% Fat, 20% Protein and 5% Carb Macro goals in MyFitnessPal:

STEP 1: Click MORE in bottom right corner

STEP 2: Select GOALS

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STEP 3: Under the Nutrition Goals section, click CALORIE, CARBS, PROTEIN & FAT GOALS

STEP 4: Click on CARBS

STEP 5: Adjust the % to match your Keto daily intake goal! I did 70% Fat, 25% Protein and 5% Carb! Press the check mark on the top right corner once you've adjusted the numbers!

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The Beginning of My Keto Journey

This past weekend while at my mom's house, I decided to jump on the scale and see how my post pregnancy weight loss has progressed. I was mortified by the number. Not because of the actual number, per se, but rather by how much I had allowed myself to neglect my body. Weight is just a number, but I have been feeling slugish, have woken up with headaches more often than not and am overall just not happy with what I see in the mirror. Instead of a pity party, I decided to do something about it. After a lot of research, I chose the Keto Diet for a few reasons: 

1. Quick Results: I LOVE food, and so any change that requires me to limit the food that I love needs to show me results quickly so that I stick with it. People have reported seeing results from a Keto diet after only a few weeks!

2. Ease of Implementation: A Keto Diet is rather easy to adapt and it's easy to modify everyday recipes to a Keto lifestyle which means that I don't have to force my dietary restrictions onto my husband. We can still have burgers for dinner - I'll just have a lettuce bun. We can eat pizza - I'll just make the crust out of cauliflower etc. 

3. Health Benefits: I could write a novel on the benefits of a Keto Diet (but I'll save that for a separate blog post) but here's a quick summary: Keto Diets were first found to have benefits for children with epilepsy, and have subsequently proven to reduce blood sugar levels and inflammation, while improving cognitive function. It is currently being researched (and with promising initial results) for the treatment of: Autism, Alzheimer's, Parkinson's, Depression and Migraines. ** It's important to note that following a healthy Keto Diet is what is being used in these studies. 70% Fat intake is crucial - however where that fat comes from is just as important. Eating a pound of butter everyday will not have the same longterm health benefits as eating Avocado and Nuts as a source of fat (I'll elaborate on all this as well as I go through my journey).

I started off by weighing myself and taking measurements to track my progress! I'll be posting updates EVERY WEEK! Stay tuned and thanks for following along. Feel free to drop any questions in the comments below or privately via my Contact Page :)