Some Keto Om Noms


I’ve been on keto for three months now! The third month’s progress has been a lot slower than the first two, but slow progress is better than no progress. (If you’re curious about the start of my journey, check out my post about going keto for a month. There’s also a follow-up on my two-month check-in.)

Three month check-in

Weight

Before keto: 139.6 lbs

After 3 months of keto (Dec 14): 130.4 lbs* (down 9.2 lbs!)

*During this month, my lowest was 129.2, but shark week inflated the number a bit with water retention.

BMI (Healthy range for BMI is 18.5–24.9)

Before keto: 26.4

After 3 months of keto (Dec 14): 24.6 (down 1.8!)

Since starting, I’ve been asked what exactly I can eat. The answer is: lots of things! You just have to get creative with your meals. Cutting down carbs seems like such a daunting and impossible task, but it gets better when you realize that there is still plenty out there you can eat. And it’s all delicious.

Meal and snack examples

Here are a few different meals I’ve had since starting keto to show the variety I can still eat while on this meal plan. Breakfast, to me, is by far the hardest meal because most breakfast foods are designed to be high-carb to energize you at the start of your day. So after you cut out all of those foods, you’re pretty much left with the standard egg + some sort of meat breakfast, which – while delicious – can get a little boring in time.

Breakfast:

  • 2 eggs, 2-3 slices of bacon, 1/2 sausage link, ketchup, bottle of Powerade Zero
  • Kerbey Lane Denver Omelette with fruit and a biscuit (Note: don’t eat too much of either the fruit or biscuit!)
  • Egg, sausage and cheese breakfast taco with Mission Carb Balance tortilla
  • Pepperoni pizza (Mission Carb Balance tortilla with melted shredded mozzarella cheese and pepperoni slices)

Snacks:

Lunch:

  • Spinach salad with balsamic vinaigrette and a P3 protein pack as salad toppings
  • Chipotle salad (lettuce, veggies, steak, pico, sour cream, and cheese)
  • Jimmy John’s #1 as an Unwich
  • Planet Sub romaine wrap
  • Barbecue! Some pulled pork, some brisket, not too much sauce. It’s all yummy.
  • Stuff pepper with beef and cheese, caesar salad, and broccoli

Dinner: 

  • Grilled chicken and asparagus
  • Steak with mushrooms, carrots, and green beans
  • No-bean chili
  • Chili’s Ancho Salmon (substitute spinach and garlic roasted tomatoes for the rice)
  • Plucker’s mild wings, ranch and celery (easily my favorite “I’m lazy and don’t want to cook” meal)
  • Pot roast with a side salad
Screen Shot 2015-11-22 at 6.25.10 PM

Low sugar chocolate chip cookies

Dessert (Yes, you read that right, dessert!)

  • Nada Moo chocolate ice cream (do not overeat!)
  • Strawberries
  • More frozen grapes
  • Low sugar chocolate chip cookies: Jason and I baked these for my office’s Thanksgiving potluck and they were good! They’re very light while still satisfying that cookie craving.
  • Extra dark chocolate (85-90% cacao)

These are just the meals I came up with off the top of my head. There are of course many more out there that are keto-friendly.

For some resources on keto-friendly recipes and meal plans, check out these sites!

You can also simply google “Low-carb recipes [insert food here]” and see what pops up! Just be sure to keep an eye out for the macros/nutritional info.

Going keto is not about making one large decision; it’s about making good small decisions that add up gradually over time.

What helps me is to pack my lunch and snacks for the workday in advance and logging them into my Fitbit (more on that later). This way I already know how many grams of carbs I’m eating and how many calories I have left for the day. It’s a lot easier to say no to junk food when you already have a lunch prepared.

Keeping a food log

Photo Nov 17, 4 00 41 PM

FitBit is pretty handy in that you can set a weight loss goal (for example: 1 lb per week) and it’ll give you a range of when you’ve gone under or over your calorie deficit.

I use Fitbit to track my food, but any food tracking app will suffice. It’s important to log and be aware of all the food you put in your body. My Fitness Pal is another tracker I see a lot on r/keto. You can link together your Fitbit and MFP, but I choose not to; I just want one app for everything and I’ve already got a good thing going with Fitbit.

With my Fitbit, it’s easy to add in foods when you’ve got the packaging with you; you simply scan the barcode with your phone and it automatically populates all the nutritional info for you. But sometimes it’s a local product that’s not in the database. No worries, you can manually add all the info in yourself. You can also take pictures of the packaging to submit to Fitibit so that it can later be included in their database.

You can’t quite do that when eating out at restaurants. Fitbit has a library of restaurants, but of course doesn’t have every single restaurant. (MFP apparently has a more exhaustive restaurant library, so maybe check that out.) When you can’t find it on either Fitbit or MFP, you have to do some digging. Very rarely does a menu at a restaurant have the nutritional info upfront. When it does, it’s usually only calories, making counting carbs challenging. So on those occasions when I do manage to find a restaurant that has their full nutritional info on their website, it makes me very happy. Here are all the restaurants I’ve found that have nutritional info readily available. I’ll continue to add to this list as I find them.


What restaurants have you found that are keto-friendly? Do you have any keto recipes that you’d recommend? Let me know in the comments!

< Last month’s check-in | Next month’s check-in >

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