Guide to Keto Diet & Ketosis

Tim Schmidt By Posted on 3 min read 0 views

Ketogenic Diet Guide for the Healthy Lifestyle

The Keto or the Ketogenic diet is among the popular plans used for weight loss. Characterized by a low carbohydrate intake, the diet is often seen among the solutions to adopt for weight loss. Still controversial in its drastic approach, the diet is supported by two main macronutrient pillars. They include fats and protein.  This is the guide to the keto diet for beginners.

What is Ketosis and How to Achieve It?

Following a meal plan which is low in carbohydrates leads to a state of ketosis when paired with a high fats and modern protein intake. The percentages are as follows:

  • 75% fats
  • 20% protein

This means that the fats you consume are then used as an energy source. So instead of metabolizing carbs into glucose, your body will produce more ketones which are characteristic to the state of ketosis and the main driver to the benefits of ketosis. The ketones are then used for energy but the whole process might not be are straightforward as expected and it does not represent a long-term opportunity. This is why many people simply follow the diet to lose weight or to break weight loss plateaus.

The idea of a low carbohydrate diet is not exclusive to the Keto diet but it seems to be among the most popular solutions to consider for this purpose. For weight loss, it can be one of the plans which offer results but you will need to be very specific with your nutrition if you plan to follow it. At the same time, it is also important to note that you can see great results when it comes to better overall weight loss when you pair the diet with healthy fats such as those derived from coconut oil.

The Drawbacks of the Keto Diet and Ketosis

There are some drawbacks to the diet which might not be as obvious at first. If you are an active person, then you can even see a decrease in strength, especially in the first few days on the diet. In many cases, people also experience dizziness or other symptoms which can be associated with increased fatigue.

Most importantly,  the diet is not to be followed for a long period of time as carbs still play an essential part as an energy source as even as a nutrient for brain health. This is why it is important to consider the options you have when it comes to a plan which can last for only a few weeks.

From an evolutionary perspective, people used to consume low carb foods during the winter months when grains where not as available. But some areas of the world were following a similar high fats plan for hundreds of years, such as the places around the Arctic Circle. So it is more than about a simple diet and Ketosis proves the impressive adaptability of the human body.

At the same time, it also shows that you can use other methods to lose weight as well when you are facing a plateau. Of course, you want to limit the diet if you are unhealthy or if you have any medical conditions.

My 7 Day Cabbage Soup Diet Results

Kathy Tremblay By Posted on 4 min read 0 views

Hi everyone! I decided it was high time I gave you guys my 7 day cabbage soup diet results! I know it’s been a while since I actually finished my experiment. My dad was here for a few weeks and I got a little bit preoccupied with doing stuff with him, so I fell behind on my posts and videos for a little while.

I think in one of my videos – probably the last one (from day 5) I had mentioned to you earlier that I had only done the soup diet for about five and a half because I wound up going away for that next weekend and then my dad came in, but I did have some results.

Some of the cabbage soup diet results seem to be sticking!

Here are a couple of things that I feel I’ve been able to change as a result of trying the protocol. One thing I did is during the soup diet was cut out all dairy products. Hoang from the Total Recovery practice (he’s got his office next to the gym where I work out) had told me to not have any milk products during that week.

And, over the years, one of the things I had always consumed was had half and half in my coffee.

I decided to see if I could just switch to black coffee, and low and behold I have not had any half and half in my coffee since then.

I simply switched to black coffee – and I’ve stayed with it since then (and it’s been close to a month now). The carton of 1/2 and 1/2 says that there are 40 calories in two tablespoons. Well, I can tell you that I typically use more than two tablespoons in a cup of coffee. I’ll bet that I was using at least 100 calories of half and half a day. I stopped, so right there there’s 100 calories less that I have to battle every day!

(Cue FIST BUMPS and HIGH FIVES to ME!) 🙂 🙂 

I recall that years ago I used to drink my coffee black, so I don’t know what made me go back to using cream. Anyway, that’s 100 calories a day right there. If I don’t have half and half every day and I’m saving 100 calories a day that’s pretty good. That’s over 3,000 calories in a month. And of course over 36,000 calories in a year!! That’s that much of less that I have to contend with at the gym, for example.

Another thing that I was able to really cut back on and that’s also staying with me is not eating as much chocolate. I was having only two little bars, two little squares of Lindt chocolate almost every day, and that’s over 120 calories, or about 125 calories I figured because I went with the dark chocolate. So far I haven’t been going back to that on a daily basis either.

I was getting way into ice cream because I hadn’t been drinking as much so I kind of cut back on that too.

What about actual weight loss as a result of the diet?

The weight loss that I had over the course of that week (it was only about five or six pounds), was probably mostly water weight. We’ll see what happens. But, I think I’ve actually kept some of that weight off.

With my dad here for a couple of weeks, I wasn’t tracking myself much, and didn’t weigh myself either. But I don’t think I really gained that much back. I’ll report more on that in the next week or so.

I can’t really think of anything else that changed dramatically as a result of doing the cabbage soup diet, but I do like the soup itself.

I wound up making it twice while my dad was here, and he loved it! So that was just a natural part of some of our lunches and dinners while he was here.

And I’ve decided that I’m going to just be making it again more often – if only to kind of take a break from the heavier types of foods that I might normally be having. Like, if I have too much meat or fatty foods- it will be a nice break on occasion.

I’m going to have that as a more standard part of my diet going forward, if maybe just for a rest day or combined with some intermittent fasting, which I do do once in a while as well.

I did want to just give you that update, so thanks for bearing with me through all these little experiments that I’m doing! In all seriousness – a person can make “cabbage soup diet results” only SO interesting or entertaining…

I’ll be back with you again soon with some more posts, and also videos of product reviews. Thank you so much for joining me!

Day 5 of the 7 Day Soup Diet Challenge – Last day before heading out of town

Kathy Tremblay By Posted on 3 min read 0 views

Today (Day 5) feels a little anti-climatic on my 7 Day Soup Diet challenge / journey. Maybe because I was supposed to be eating meat. It felt like I was cheating for some reason.

It’s a bit interesting to me that I felt hungry for a while this morning, but then, I had to force myself to eat. I had stewed some meat last night in preparation for today, so I knew the meat would be tender, and any residual fat from the chuck roast I had purchased would have risen to the top, easy to skim off.

Also, I was told to consume up to 6 tomatoes. I didn’t even come close. I wound up having 2 very large tomatoes, but that was it.

No Workout

Because there is quite a bit for me to do in order to get ready for our semi-work/partly-fun weekend a few hours away, I didn’t go to the gym. Nor did I go see Hoang. My shoulder still aches a bit, and so I didn’t want to tempt myself at the gym. That shoulder needs to be able to do some work this weekend!

A Lot of Soup Left

If I were going to be around these next 2 days, I’d easily finish this round of soup – and then some! But what I did instead was take all the leftover meat, and cut it into spoonful bites, and put it back in the soup – and froze it all.

My dad is coming in for a 2-week visit next week, and he loves soup of all kinds. So, guess what we’re having for dinner on Wednesday! 😉

Prep for what WOULD have been Day 6

We did put a couple of bowls’ worth into a small pot to heat up first thing in the morning so that we at least start what would have been Day 6 on the right note.

Also, we’ve prepared a number of fresh carrots and celery to munch on, as well as a couple of Quest Bars (no sugar, some protein, and a bit of fiber) and my favorite herbs from Lost Empire Herbs (I’ll be talking about Lost Empire Herbs a bit later!).

We’ll bring along a few pieces of fruit – John is likely to eat those. I’ll have my delicious (and favorite) red drink by Trader Joe’s pre-mixed in my water bottle.

We have a few slices of steak left over that are already sliced up and in a container, ready to travel.

So, overall I would have to say that I’m edging toward the end of the challenge in fairly good shape.

Yes, it would have been perfect to fully complete all 7 days in a row. But, I have had a number of valuable personal insights along the way during these 5 days. I look forward to writing a post about all this once I’m back home next week!

For now, I’ll wrap this up! The video I made about today’s 7 Day Soup Diet results is below this post!

If you want to see the other posts in this particular series click on the post links below:

Day 4 of my 7 Day Soup Diet Challenge – Ok, I’m a LITTLE Hungry

Kathy Tremblay By Posted on 3 min read 0 views

Today marked my 4th day on the 7 Day Soup Diet – in effect, my “get off the sugar” challenge! When I first embarked on this, Hoang (the wellness and sports massage therapist whose office is adjacent to my gym) told me that today (the 4th day) would likely be the most difficult.

I have to agree. First of all – if you are ever going to consider a little reboot like this, do yourself a favor and don’t go to the supermarket on day 4. I felt like I could smell sub sandwiches calling me over, along with the fried chicken in the deli case.

Fortunately, I stayed strong!

Actually, it wasn’t too bad. During the afternoon I felt hungry, and the soup and a couple of bananas wasn’t quite cutting it. I drank more herbal tea and water, and that helped take the edge off.

NO desire to drink wine at all. That’s a good thing!

Interestingly, even though I had a few hunger pangs during the afternoon, right now as I type this post (nearly 9:00 pm), I’m not hungry at all, and I feel good in general.

There is a feeling of “less bloat” if that makes any sense.

I did go to the gym earlier and only did a light workout – just to move around. I rowed 3500 meters (20 minutes), did some goblet squats and some ring rows. Just enough to say I did something. I was actually feeling a little weak early on, so I’m satisfied to have just done SOMETHING.

It’ll be more like a 5 3/4 Day – instead of a 7 Day Soup Challenge

One thing I didn’t realize when I decided to do this challenge was that we might be out of town for parts of it. Hey, life happens!

But, as a note: If you would like to plan a week of this type of challenge, I believe that it works best if you know you’re going to be in a fairly predictable routine for those 7 days.

It turns out that this weekend we are going to be helping our friends with some clearing of debris left on their uncle’s property after one of the hurricanes. We’ll be heading out early Friday morning, and won’t be back before evening on Sunday.

Which means a little change in the last 2 days of the challenge. I spoke with Hoang about it, and he had all sorts of ways to help me stay the course, but I have to say that I know myself very well. There is little to no chance that I’m going to stay on soup while hanging out with friends, staying at a hotel near some great restaurants, and also doing quite a bit of physical work on the property.

It’s really something we’re looking forward to – great friends, and a little mini-vacation!

I’m not saying that I’m going to throw all my efforts out the window; not at all. I’m going to be doing a few more days of the soup once I get back, including next Wednesday when my dad comes into town for a few weeks. I already know he will love this soup, so that will be an easy thing to incorporate!

Tomorrow I’ll document my Day 5 efforts, which are pretty much prepared. The plan was to have some steak or other meat, so this evening I stewed some lean beef into the vat of soup. It will be very tender in the morning, and I will be looking forward to having some!

Anyway, check out the video that talks a little more about today’s adventures! And please tune in again tomorrow! 🙂

(PS: If you missed my “Day 3” post – you can read it HERE!)

7 Day Soup Diet Challenge: Day 3

Kathy Tremblay By Posted on 3 min read 0 views

Today was an easy day on this 7 Day Soup Diet challenge that I’ve challenged myself to try. Of course there was plenty of soup. And, it’s a good thing I enjoy it!

Besides the soup itself, today I was allowed fruit, veggies, and a baked potato and BUTTER at dinner! That potato was delicious!

For other veggies, I had some sauteed spinach and mushrooms, and made enough for John to have with some eggs and cheese tomorrow, which will be a delicious breakfast for him! I also made an extra potato that he’ll thoroughly enjoy sliced up and cooked in some butter. Yum!

Interestingly, I didn’t feel at all inclined to have any sugar at all.

Finding Humor in This Diet

One funny thing that happened, as you’ll see in my video (below), is that we thought John (my husband) was supposed to go play softball at 6:45 pm – and so he was going to swing through a Burger King on the way. After 3 days of not much more than soup, he figured he could handle a little junk food! LOL

Anyway, the game had been switched to 8:30, and he was looking at the prospects of eating, well, more cabbage soup. I encouraged him to go get that darned Burger King meal and bring it home. He didn’t want to be eating it in front of me (just in case it tempted me too much), but honestly, it was fine.

It was just one of those humorous moments. Perhaps you had to be there. 🙂

Tomorrow is “banana day” which does NOT sound thrilling to me since I don’t much care for bananas. But, I have them ready to go.

Hopefully I ate so much today I just won’t be terribly hungry tomorrow anyway!

Got a Gua Sha “Coining” Treatment

I did see Hoang this morning, because my shoulder had been aching from overdoing it on an exciting workout last week (it was the start of the Crossfit Open games, and I was having fun – but I should have listened to my coach and my body and gone with a little lighter weight in my left hand).

Hoang did something with a coin on my shoulder (some scraping technique called Gua sha), and then taped it up – and I got a little video of him taping me, which I’ll work on later for you!

I did not do any working out today at all. I’m thinking of a light session at the gym tomorrow if my shoulder feels better!

Potential Monkey Wrench Coming Up

We have some great friends in the area who are staying at their uncle’s home a couple of hours from us. His property sustained some hurricane damage, and we want to go help them with some of the cleanup details this weekend.

What this means for my progress on this challenge is that I may need to end it and come back to it again before the entire 7 days is done. I’ll talk with Hoang about this. He did say that if something happens (and, let’s face it, LIFE just happens sometimes!), we can go back to it.

I should be able to get through 5 full days however before any disruptions occur.

No matter what, just these 3 days alone has helped me change up my mindset and think about food quite differently than I had been! (Not to mention more days without any alcohol calories too!)

Once I talk with Hoang about it, I’ll report back. See you with tomorrow’s update!

(By the way, if you missed “Day 2” on the diet, you can read about it here!)

Day 2 of my 7 Day Soup Diet Challenge – and My Mom’s Birthday

Kathy Tremblay By Posted on 4 min read 0 views

I thought of my mom a lot today while I prepared my foods on today’s installment of my 7 Day Soup Diet Challenge. It’s Monday, February 26th, and my mom – had she not passed away so young – would have been 86 today.

So, I’m dedicating this post to my mom. I think she would have been cheering me on with this particular challenge!

Everyone has challenges

We all have something that we struggle with. While my mom struggled with her weight, in hindsight (and in looking at myself!), I know that her biggest issue was likely self-esteem when it came to her dealing with her sister and mom – both of whom were born in Russia. My mom was the only one born in the US, and she was 18 years younger than her older sister.

This was my mom – probably around 1950 or so.

Both of those Russian matriarchs had a tough life in Russia. In fact, the stories are worthy of a blog all on its own. But, since my mom was born here, the only perception of “hardship” she had was from her parents and sister.

Put it this way: if you’ve ever heard the term “guilt trip,” my perception growing up was that was the “trip” my mom lived. I think she always had a little bit of old-world guilt that she was born into far better circumstances than her sister. Not that they didn’t love one another – I KNOW they did. It’s just that I always had the feeling that she couldn’t ever do enough to fully please her elders.

For some reason, I never got the impression from my grandfather that he laid on the guilt. I think when my mom, auntie, and grandma were yelling at each other (always in Russian), my grandpa simply turned off his hearing aid. I saw him do it.

How would my mom have reacted to my present situation?

I always thought of my mom as a bit of a rebel. She cussed, she smoked, and she yelled (and threatened us kids with “the wooden spoon” more than once). She also knew how to have a good time.

As I type this post, I can’t help but smile at some of the memories I have. And I’m grateful for one thing: She never saw how terribly out of shape I allowed myself to get.

Come to think of it, I wonder if I would have taken better care of myself instead of wallowing in my own pity party for the last 20-odd years if she had lived.

I say that because my mom was the type to tell you what she REALLY thought! And she probably would have told me in no uncertain terms to get off my ass and do something about my situation. LOL…

Actually, I honestly don’t know how she would have reacted. I think, however, that she would have had a LOT of advice. She probably would have told me I drink too much and that I needed to cut it out. Hard to tell (she liked her vodka martinis, so who knows).

Back to the 7 Day Soup Challenge

Anyway, as I close out Day #2 on the challenge, I have to say that overall I feel quite good. I never got terribly hungry today for some reason.

Nonetheless, I prepared sauteed spinach and garlic (from our own garden!), as well as a delicious roasted cauliflower. I’ll share that in another post! It’s something we greatly enjoy, and make often.

As far as the gym is concerned, Hoang (the guy who challenged me to do this in the first place) had told me to not work out much this week since I wouldn’t be consuming that many calories. So, although I did go to the gym, I only did about 10 minutes of some light exercise – 1,000 meter row, 1 minute or so of single unders (jump rope), 10 ring rows and 20 air squats. Just to break a little sweat and say I showed up.

But I could definitely feel it. I was tired, and not really feeling the love when it came to exercise.

Afterwards, I went to see Hoang, and he put me in the arm compression sleeves (or whatever they’re called), followed by the leg compression sleeves.

Then, he agreed to go on camera to explain what and why I’m doing what I’m doing.

Unfortunately, I forgot to press “Record” on my phone. *Sigh*

Tomorrow is another day!

And, here’s to my mom, wherever she may be – other than always in my heart. <3

(PS: Here is the link to the first Day of the Diet in case you missed it!)