A Simple Guide to the Keto Lifestyle.
I meet a lot of people both online and in person. I hear the same thing over and over again; “I did Keto for a while and stopped”. When I ask how long for, the answer is usually similar: Anything between 2 to 4 weeks. I hear mixed reports, some say they lost weight within a couple of weeks (which is not really possible), others felt they were gaining weight or at least not losing weight. Other people say they found it hard to keep to because the recipes are difficult and or they felt like they are consuming too much fat and other items they didn’t necessarily enjoy.
I don’t do cheat days, as I don’t need them. Cheat days and cravings come up a lot. This tells me these folks are having trouble ditching the sugar, plus they are approaching the Keto Lifestyle in the wrong way. You don’t need to cheat and you won’t feel cravings anymore if you do this right.
These days you can get pizzas, pasta, bread, and even certain cakes, completely grain and sugar-free, or you can even make them yourself easily at home. So please, don’t cheat, you need to get into this keto game and stay there!
“Keto” Recipe Websites.
To be honest there are so many out there now, websites and Instagram peeps, who are making all these pretty dishes and taking these lovely pics of their “keto” foods, to entice you to their website. Most of these Instagram people post deserts, which are supposed to be keto. But when you look closer they are not. They mostly contain a sugar, maybe not raw sugar, but a coconut sugar or syrup. This makes these items non-keto!
The “keto” recipe websites offer little direction, but instead overly complex recipes which involve lots of lengthy cooking time and purchasing of far too many food items.
What not to Eat!
This part is just as important as what to eat. The problem is that most of these folks sign up for one of the many Keto websites (who claim to be experts), or buy a book or even only read a few articles online and then give it a go.
These services (including the delivery services) make it far too complicated. Not just that, they sometimes even recommend foods that are terribly bad for us, such as mayonnaise. I know a “keto lady” in Bali and she regularly smothers her food with mayonnaise to add taste and tells her customers that’s fine. It’s not, not at all.
Traditional mayonnaise is made with either refined high unsaturated vegetable or seed oils which is one of the most dangerous items you can eat. These oils are created by heating vegetable and seed oils at high temperatures and then mixing them with toxic chemical solvents to keep them solid. When consumed these refined vegetable oils oxidize (burn) in the bloodstream and form free radicals.
Free Radicals cause Cancer.
These free radicals have been shown to damage cells and other tissue in the cardiovascular system, immune system, nervous system, and brain. The consumption of foods with these types of refined oils has long since been associated with cancer, heart disease, obesity, inflammation, and faster aging.
That’s quite scary, especially when you consider that around 50% of all the processed and packaged foods in your local supermarket contain this poison! If you like mayonnaise, please purchase mayonnaise made with Avocado Oil, such as Mark Sission’s Mayonnaise by Primal Kitchen Foods or make your own, it’s quite simple. Here is a recipe.
First off, there is no such thing as going Keto in a week or two or testing it for that time. It takes 4 to 6 weeks for your body to transition out of the life long carbohydrate sugar burning metabolism it’s been stuck in. Once you transition, your body will start to burn fat for energy, you will not feel hungry very often and you will stop feeling tired during the day. When you notice those two changes, you are a fat and ketone burner!
Most people don’t start to lose weight until about 4 to 6 weeks in. That’s primarily because your body needs that time to heal the internal inflammation surrounding your organs and intestines, which has created large amounts of water retention. As the inflammation recedes, your water retention is dissolved.
Have a look at what you can eat on the Keto Diet or Lifestyle right here. You will also see the SAD (Standard American Diet) pyramid below, which recommends sugar and toxic foods.
The 3 Musketeers.
Love the movie Tthe 3 Musketeers? It’s one of my all-time favorites, which is why I decided to name Bacon – Eggs – Avocado The 3 Musketeers, I love them!
You can and will be eating these items in abundance, and no, this will not give you bad cholesterol or any heart issues. Just 3 years ago, I had horrible cholesterol readings and today, I’m 100% better than the advised levels, my cholesterol levels are nothing short of amazing!
A Simple List of Necessities.
To make it easy for you, I’ve laid out what a typical weekly meal plan will look like – check out the meal plan here. The thing is, it’s quite easy to do. All you need is to prepare your kitchen with the basics, which are:
- Heavy Cream
- Grass Fed Butter
- Olive Oil
- Coconut Oil
- Sea Salt and Pepper
- Nuts and Seeds
- Paprika Powder
- Cayenne Powder
- Worcestershire Sauce
- Dijon Mustard
- Hot Chili Peppers
- Bacon – Organic and Pasture-raised
- Ground Beef – Organic and Pasture-raised
- Chicken – Organic and Pasture-raised
- Vegetable Selection
- Salad Selection
- Full Fat Greek Yogurt
- Blueberries or Raspberries
That’s pretty much it and all you need in order to cook beautiful food with lots of variety every day. Ok, we can add steaks and lamb, etc, but the above items are the basics with which you can make awesome food!
How I Cook.
I cook almost every day, brunch and dinner, so only 2 meals a day. I’ll usually start the week by cooking Sunday night. I’ll make enough to have 2 portions so that I can use the second portion to be the base of my next days’ brunch, to which I will only add eggs and avocado and bacon if I need more meat. I usually saute my meat and veggies in a stainless steel pan, avoiding the Teflon ones, as they contain chemicals. Once or twice a week I will either roast veggies and meat in the oven or use a slow cooker, and I treat myself to one or two dinners out per week.
The base of my cooking is always the same, garlic, onions and hot chili peppers sauteed in bacon grease or grass-fed butter. Then I will add either cauliflower and broccoli or brussel sprouts and bacon or mushrooms and tomatoes. That all depends on what I feel like. Then I will add meat, ground beef in form of meatballs, bacon or chicken, lots of salt and pepper some other seasonings I may feel like and that’s it. I can tell you, every meal tastes different and wonderful. Adding the eggs and avocado the next day adds more flavor and makes for a great brunch.
For me personally, it’s important to stay in ketosis, not to have cheat days or have more carbs one day than another. I simply believe that when you convert to this way of living, you are converting back to mother nature and are eating 100 % naturally, the way we are meant to eat. A little discipline is all it takes and there is then no need whatsoever to cheat. This is very important in the first 3 months of your transition, as otherwise, you are constantly kidding yourself about what you are doing.
Taking the overall massive health benefits for body and mind into account, this decision is very easy for me to make. Additionally, there are now tons of food companies out there that make replacement foods, such as pizza, pasta, bread, and cakes. Take a look at Capello’s, which is one of my favorite companies making excellent pizza and pasta grain and sugar-free.
Eating it all up.
- Please don’t try keto for just a few weeks.
- 3 months is what you need to really train your brain and body to become efficient at this.
- Don’t use a website service, which is complex and confusing.
- Don’t use a delivery service.
- Keep it simple.
- Hire a Keto Coach.
- Commit to regular exercise and movement.
- Change your habits, by eliminating bad ones and adding new good ones.
- Cook yourself, all organic if you can, as it’s way healthier than restaurant food.
- Have fun and play sports or games with family and friends.
- Improve your time management.
- Work at lowering your stress levels by meditating.
- Walking: make walking a must every day, 5 to 10 miles.
- Swim: Swim much more.
- Read and stimulate your mind.
Thanks for reading. As always, please get back to me with any questions or comments.
“I want to show people how to lose weight effectively, how to build a healthy strong heart, a strong body and mind supporting a longer life. I do this by showing how you should eat in the most natural way and by teaching you my natural fitness and movement methods. I’ll be talking and writing about how you can achieve your best possible health no matter what age, as my absolute passion today is to help as many people in the world regain health!”