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I'm not strict, I just choose my battles

I often hear "I'm still doing Keto, but not as strict as you." to which I usually reply with "as long as you are feeling good and still losing weight then that's all good.".
But the reality is I am not strict. I don't consider myself as having this super self controle and discipline. I just chose my war. And my war is with sugar mainly.


Looking back at pictures of me prior to Keto, regardless of what period it was I seem to be looking the same... puffy, round, chubby. And yet many of my friends claim they never saw me as being fat (bless their honesty).



I was not morbidly obese, nor was I told I had to lose weight for health reasons, but for the last 20 years I had been above 90kg and the weight would go up to 100s and back depending on the time of the year. I have selfies, upon selfies, in gym gear. Hoping that one day I could look back and see the difference. But I pretty much looked the same.
I counted calories, I skipped meals, I tried juice diets, soup …

So you just started Keto...

You have been lurking around Keto forums and Facebook groups. You saw all the success stories, read all the mixed advice... And you want a piece of the action. Everyone loves bacon and eggs, right?
You have probably calculated your macros too and have downloaded My Fitness Pal onto your phone.
Now what?
Suddenly the hold the sugar has on you starts to manifest. Cravings become a bit harder than expected and to top it all, you are still not 100% sure you're doing everything right with all the different advices about what and how much to eat. And should you take supplements... blah, blah, blah.

Here's the thing: when I first started I thought I knew everything (first rule of stupidity) but I got confused. So I followed my macros to a "T". I tiptoed with what I knew and plodded along. Guess what? That is fine. It worked for me, it allowed me to start my journey. And the more I learned the more relaxed and confident I became. I could start to make adjustments and face the cha…

Weight Loss Plateaus

If you have been doing Keto right, you are no doubt used to this incredible feeling of seeing results every day. Be it a new lower number on your scales or clothes getting looser.
But you will have those moments when this will not happen.
I repeat: you WILL hit a stall, your weight will plateau. And that is fine.

Why? Well... the way I like to look at it is, because you have been losing so much weight, your body will have to take a pause and take stock, to reassess if everything is working as it should. It's a good thing. From my experience and by listening to other people, after the first few months it is normal for your body do hold on to some weight, water mostly. Mine happened after the second month. It lasted for a couple of weeks. Eventually most people will experience a whoosh, or at the very least see their progress resume.

Note, however, that short terms plateaus can be regular and that is also fine and normal. If your weight hasn't moved for a week, I wouldn't even cla…

Am I eating too much fat?

There's a slight misconception about the amount of fat one should consume.

Fat has been painted as the bogey man of the nutrition world.
But high fat in LCHF means that the majority of your calories will come from fat, not necessarily that fat will be high. It can be, but not necessarily.
In fact, Kim Dinis and I logged and compared a typical day in our old diet versus Keto and the amount of fat wasn't that much higher.
Fat has been THE ONE THING to avoid and for that reason the reminder/advice to increase fat is a solid one since it's very likely you are not consuming enough.
Plus when we start keto and while our bodies are not fat adapted (meaning, not efficient at accessing the fat stores) we will feel tired and lack of energy. The body will signal that this would be the time to have a snack, and most people would have been eating every two hours. Again, increasing fat makes you feel less hungry in between meals while signalling the body that this is the fuel it will get.

Ev…

Calories. Do they matter?

In simple terms, no.

Why?
The module of calories in, calories out (CICO) is based in the first law thermodynamics that dictates that energy cannot be created or destroyed. Translating that into calories and body energy, the calories you eat have to be either used or stored. And if you do not use them, the alternative will make you fat. To a certain extent this is true, albeit, an oversimplification.


But consider this: If all we need to do is to ensure we spend more calories than we consume why is that the majority of the population is getting bigger? Are they all lazy slobs that can't be asked to work out? If the dietary guidelines provided by the government, dietitians and doctors are to eat less fat, why is diabetes on the increase?
I'm guilty of thinking this from time to time. Until my trips to the gym stopped showing the results I expected and I ended up losing 3 times more weight in 9 months by changing my diet than in my entire gym life.
There's actually several reasons …

Glucose vs Fat

Before I start, just massive thanks to Dr. Ted Naiman for letting me use some of his charts. His charts are quite easy to read and I learn a lot by following him and many other low carb advocates.

Explaining how our body works is quite difficult for me. Especially since I am not medically trained. At the same time, it is a fascinating subject, now that it caught my curiosity in relation to ketosis.
This is to say that if I start rambling do let me know. It's easier to get side tracked when all is linked.Anywan, I will try to explain in the most simplest of terms the relation between glucose and fat in terms of storage and use for energy.

Our bodies are designed to work on fat.
Think about it!
You have a small, quick accessible storage for glucose in the form of glycogen mainly in the liver but also muscles. By the way they are three parts water which is why when you start keto, and you deplete your glycogen reserves, you lose quite a fair bit in one go. We call it the water weight.
The …

What To Eat - Food List

Keto is all about eating clean and healthy foods. By that I mean unprocessed, natural and real.

So on top of keeping an eye on carbs, look out for hidden sugars, be suspicious of weird, long and unnecessary ingredients, say no to foods you don't know what they are made from.
The rule of thumb is, if it can be made from scratch by yourself using good sourced ingredients then it should be ok to eat.
But what exactly are you allowed? Imagine a society before this massive reliability on grains.  Once you eliminate sugars, starches and grains you should be left with meat, fat, green vegetables, cheese, some fruits and berries, nuts and seeds. A word of caution on fruits, berries: they are not the same. Check their nutrition value and eat them in moderation.
A quick google on Keto foods and you will get roughly the same list from different sources. From Tim Noake's Real Meal Revolution or Banting to Dietdoctor.com. Tim Noakes actually has a color coding, Green, Orange and Red, to show what…

Type 2 Diabetes Melittus.

This is a big subject. One that I feel it's way above my station. But it's also one that shouldn't be ignored. Especially when the official advice is to prescribe medication, insulin and carbohydrates.

Insulin and insulin resistance seem to be at the core of everything I read in relation to what keto helps improve.

Diabetes is still deemed as a progressive and irreversible disease. Treatment could include shots of insulin so that it helps bring blood glucose down. Once I learned the basics of how Keto works, it became hard to understand why diabetes, especially type 2, is still going up.

In the Keto community, there's an abundance of people that have reversed type 2 diabetes mellitus.

Yes, you could argue that is not a cure because if they stop Keto they will get it back. However, one could also argue that they are free from any biomarkers of the disease, are not taking any drugs, have lost weight and as far as everything else are healthier than ever. So our argument of th…

Keep Keto Simple

Keeping it simple is a very overlooked rule.
Yet, almost every expert and long term LCHF follower has this in common. And for a good reason.
Keto allow us to re-discover food. For most people, this includes finding a passion for cooking. Since most of what you can buy in the shops is processed and/or have hidden sugars, cooking at home becomes a necessity and many will panic while others dive into complex recipes to replicate what they left behind.
Panicking is never a good idea. It's hard to make good decisions while our brains are focusing in what we are not able to do. And complex recipes? Well, just as with every diet, cooking and cuisine (don't they mean the same), there's every days options that are easy and quick, and then there's elaborate ones that are reserved for parties, feasts or renowned chefs.
It's easy to get carried away with your new found passion for mixing up ingredients. Some of them are fancy ingredients that he heard on TV or some other fad diet.
Bu…