20lbs LOST FIRST 18 DAYS ON KETO!

I am sooooooo pumped! I started my weight loss journey on February 11th 2019 and today is February 28th! The results are in…….

I DID IT!!! I jokingly set a goal for myself with high expectations to lose 20 pounds for the month of February. I started in the middle of the month so I wasn’t going to be too mad if I didn’t hit my goal. I had a lot of bloat plus being morbidly obese it is easy to drop big numbers right now on the scale. So I figured I’d take advantage of my situation and aimed for the skies.

Done. First 20. GONE!

You couldn’t even try to wipe the smile off my face right now LOL! Keto on!

How To Get Your Keto Rewind Started

The most common question I’m getting right now is how did I get started. Where did I learn what to do/not do? I’m a diligent researcher by nature because I like to stay informed to be able to make my own decisions. I don’t typically just take someone else’s word for it without doing my research. So I strongly urge you to do your research as well and learn this properly. It’s easy to wreck a whole week of hard work with one accidental bad food choice. To be considered fat adapted or keto is to have carbohydrates below 20 net carbs. That’s pretty low so make sure you know what you’re doing so you don’t throw yourself out of ketosis. It can take up to a week to get back into ketosis (fat adapted).

Here’s my favorite resources for getting started:

My best advice is to go through your refrigerator and pantry. Remove ALL OF THE TEMPTATION. REMOVE ALLLLLL OF IT!! Get rid of all the sauces, cookies, pastas, rice, breads, sweets, processed foods, etc. Once you are dropping weight you will not want these awful things anyways. Plus, out of sight out of mind! Fill your fridge and pantry with keto foods so you have them available when you need it. Replace your sugar with a keto approved sweetener such as Swerve and replace your table salt with pink Himalayan Sea Salt. Additionally, remove or unfollow all the social media sites that have tempting foods.

Take “before” and “progress” pictures! Yes, do this for yourself. Don’t worry… these photos can only be for your eyes. It’s not like you have to share them with anyone! When you are losing weight or reach your goal weight you will regret not taking before pictures to compare with. Or when you are having a weight loss stall or lacking focus you can use these photos as motivation. Trust me. Take these pics!

Be Prepared! Nothing can ruin a diet faster than poor planning. Make sure you sit down at least once a week and make a menu. I like to make it as easy as possible to set myself up for success during my busy week. If you have food on hand to cook you will be less likely to eat out at a restaurant. Also, make double batches so you can easily re-heat dinner for the next day when you know you may be extra busy. I know a lot of folks have great success meal prepping for the entire week. You can even measure out your macros this way to save time.

Another HUGE thing to point out is to be committed. Research keto and see if you are going to fully commit to this. This is a lifestyle. This is not a fad. If you are going to use keto to drop some weight and think you can go back to eating your old habits is going get the pounds back fast. You can either use glucose for fuel or you use ketones for fuel. You cannot mix the two!

I highly suggest a couple tools to get started as well. Here is a list of the tools I use.

  • The tool I use most is my digital kitchen scale. You should be weighing anything you put in your mouth and logging it into a food diary.
  • You can figure out your macros using an app called myfitnesspal. This shows you your macros so you know how much food you should be eating for a steady weight loss based on your current weight. Learning which foods can wreck your macros is huge! For example, it’s easy to blow calories snacking on nuts because an ounce contains a ton of fat. It’s easy to eat too many so make sure you weigh them and eat the serving size!
  • A bathroom scale is also something you should invest in but don’t worry… you don’t need it. I only weigh myself once a week. I found when I weighted myself daily I was obsessing over it. Now, weekly weigh-ins are enough and it’s nice to see a big drop!
  • Get a soft tape measure and measure your body. Write it all down so you can reference it at a later date, or when you hit a weight loss stall. Sometimes the scale doesn’t move but you’re still shrinking!

WEEK 1 UPDATE

I did it! I made it through week 1. I thought it was going to be harder than it was because I have been eating AWFUL for the past 8 months at least. Obviously, that’s why I blew up to 309lbs. Well I’m proud to say I’m down 12 freaking pounds!!!!!! That’s a ton of bloat and crap gone from my body. It feels so good too!

My cravings were HARD. I’m a sugar addict. I wanted sugar sooooo bad! I fought my cravings and won. They are better after a week but not completely gone yet. I’m sure this will take time. I did not experience the carb flu that is common to get when restarting your diet. I did add quite a bit of pink Himalayan sea salt to my food which is known to help with this.

So I did another thing. I’m putting myself out there publicly in an attempt to keep myself focused and reach my goals. I felt that if I made a YouTube channel specifically for my keto journey, I would have another reason to stay on track. I am going to post weekly updates on my channel so you can look forward to those updates. I’m going to share my tips, struggles, experience, pictures and more. If you want to follow along with my journey, feel free to smash that SUBSCRIBE button. Although my main goal is to rewind to a healthy weight, I would be honored to help or inspire anyone in my same boat.

Be warned, it’s raw. It’s real. It’s hard to publicly share this personal stuff but I’m inspired by the brave people who have shared their stories. I hope I can be inspiration too!

Let me know what you think!

Week 2 UPDATE

In the last 2 weeks since starting a ketogenic lifestyle I have lost 17 pounds!!! Yep, that’s 17lbs in only 14 days. I know a lot of that first week was water weight, bloat, and the fact that I’m morbidly obese… but I feel like a new person already!! I don’t want to fail at this “last hoorah” of a weight loss attempt so I decided to make a YouTube channel to keep myself accountable.

I’m the type of person to put myself last so I figured out a way to beat myself at my own game. My YouTube videos will be posted weekly with my updates. If I know that my following is expecting an update – not only will I stay on track but I will help inspire them with my results. It keeps me going and gives me a reason to push through and fight.

My energy is through the roof! I wake up each morning feeling refreshed, rejuvenated and PUMPED to take on the day. I no longer NEED coffee to function. Now I just drink coffee because I enjoy it. Which leads me into the second change – stamina. I am getting SO MUCH MORE done/accomplished in a day because I’m not dragging. My mind fog is gone leaving me more focused and productive to get my work in my Boutique done. I find myself keeping up with my kids instead of sitting on the sidelines. I’m also less short tempered with them because I’m not feeling on edge or miserable. My clothes fit better with all the bloat gone and weightloss which makes me feel so much better about myself. My skin is clearer and fresh faced. And finally, my monthly cycle has returned after being M-I-A for the past 2 months.

So if you want to follow my journey or need some inspiration to lose weight… check out my YouTube channel KETO Rewind. It’s raw and it’s real. I posted my weight and my before pictures which was sooooooo hard to do. But like I said, if I inspire one person I’ll consider this a win. This is going to take me a long time to do because I have 139 pounds to lose. So feel free to hear my story and how I rewind my health to a healthy weight. I’ll post the links below for my social media if YouTube isn’t your jam.

YouTube – PLEASE SUBSCRIBE and SHARE!! https://www.youtube.com/channel/UCSIhdpTAEdg2jPcsA7dU8JA/

Blog – https://ketorewind.com/

Instagram – https://www.instagram.com/keto_rewind/

Facebook Community – https://www.facebook.com/groups/570157509826833/

Facebook Page –
https://www.facebook.com/ketorewind/

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How to Roast Veggies

If you aren’t a fan of vegetables it’s probably because you haven’t eaten them right. I guarantee you that you will eat your veggies if you roast them this way! I roast all my veggies with this same basic recipe using olive oil, pink Himalayan sea salt and pepper. The roasting times will vary based on each vegetable but you will get the concept. My kids eat their weight in green cruciferous vegetables! Here’s how to make them.

Pre-heat oven to 400 degrees

Roasted Broccoli – use this recipe for 4 large heads of broccoli or 2 small bags of broccoli. Using a cookie sheet like this one cut off broccoli florets and arrange on the cookie sheet. Coat the broccoli with 4 Tablespoons of extra virgin olive oil and at least a 1/2 teaspoon of pink salt. Add a little pepper to taste and mix with your hands so each floret is evenly coated. Place in oven and roast for 20 mins. When you take it out of the oven you will see a little char… this is delicious! It’s not burned!

Roasted Kale – use this recipe for a big bag of Trader Joe’s Kale or a large bundle of Kale. Using the same cookie sheet as above, arrange Kale on to pan an spread out. If you use fresh kale make sure you separate the big stem out. Most bags of ready to use kale will have this stem removed already. Add 3-4 Tablespoons of olive oil and a healthy sprinkle of pink salt to kale. Mix with hands until evenly coated. Roast for 10 minutes. Kale goes from roasted to BURNED in like 2 mins so watch it carefully.  You want it to be crispy but not burned. Very fine line. Sometimes I sprinkle a little Parmesan cheese on top.

Roasted Cabbage “Steaks” – use this recipe for a head of cabbage. There’s 2 ways you can do this. You can slice 1/2 inch wide “steaks” of cabbage and place on the cookie sheet or you can shred the cabbage. I make it both ways. Drizzle 3-4 tablespoons of olive oil and salt & pepper over cabbage. Mix well and roast for 20 mins. The more brown on the cabbage the sweeter it will taste.

Roasted Asparagus – Take one or two bushels of asparagus and dice up in 2″ long pieces. Drizzle 2 tablespoons olive oil and salt & pepper to taste. Mix well and roast for 20 mins. You can leave the asparagus long but I like them diced up to make it easier to eat.

Almond Biscuits

I absolutely love these almond biscuits that I’ve been making for years. I had no idea these were Keto friendly so it came in handy when I did a diet overhaul. Every now and then you want a “bread” and this biscuit fills that void. I like to serve these when I make breakfast for dinner too!

This is a really simple recipe with just 4 ingredients. Takes about 20 mins and you can make them up ahead of time too. These easily convert to cheesy garlic biscuits by adding cheddar and garlic to the recipe or you can add spices to them to change it up.

My kids also love these biscuits since they eat more along the lines of lazy keto. It’s a great way for them eat healthy and not even notice. I occasionally add some real honey for them to dip it in too during allergy season.

Here’s the recipe:

2 cups almond flour
2 eggs
2 tsp baking powder
1/2 tsp pink salt
1/3 cup grassfed butter
Preheat oven to 350 degrees. Mix all ingredients and place evenly on a cookie sheet lined with parchment paper or non stick spray. Bake for 15 mins. Enjoy!

This recipe is from https://www.wholesomeyum.com/recipes/paleo-almond-flour-biscuits-low-carb-gluten-free/

Keto Approved Sweeteners

So the use of fake sugars is a heated topic in the keto world. The point of keto is to get off the sugar. But life happens and it’s unrealistic to think you will never need to make something keto that has sugar in it. I am NOT a fan of Splenda, Xylitol, Truvia  or other fake sugars with aspartame that leave weird tastes in your mouth because it’s poison.

I use these two keto approved sugars to make recipes. Erythitol is good! No weird taste and no harmful side effects. Do your research and see for yourself. =)

The Swerve Confectioners Sugar replacement comes in powdered sugar or granulate sugar form to easily use in all recipes. It comes in granules or powdered. I prefer the powder because it easily mixes in my recipes being so fine.

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The Z Sweet Sugar Replacement is another great keto sugar replacement and is my mom’s favorite sugar for her coffee.

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Also, this Lily’s chocolate is the bomb dot com!! Use this for all your chocolate in your recipes!

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Typical Meals for Weight Loss

I have been asked several times lately what I’m eating, how much, and how often. I thought I’d put together a post for the way I am eating right now while I’m in what I call “weight loss” mode. See, I have a total of 150 lbs to lose so I am hard core into this weight loss mode. I’m not eating to enjoy food right now. However, the foods I’m eating taste wonderful and satisfying. I’m eating food to sustain life and reach my goals. I find it easiest to use the same foods each week when I meal plan because it saves me money on my grocery budget, these foods keep me losing weight, and it’s easy to stay on track. I’ve spent the past 14 years overindulging so I don’t need to have the extras or treats. I got an extra 150 lbs on my butt from that! Lesson learned, time to get serious and I can spend the next year saving my body from my old ways. My body deserves real food and love.

With that being said, when I get closer to my goal weight I will add back in foods that add a little variety to my diet, but I will add them back in with moderation. That’s the difference! I will incorporate intermittent fasting (IF) when I overindulge and to help maintain my goal weight.

Here is my schedule: Monday, Wednesday, and Friday I fast 23:1 or in other words, just eat dinner those days. Tuesday, Thursday, Saturday, and Sunday I fast 16:8 or in other words eat during the hours of 12pm to 8pm only. You can change the hours of the 16:8 to earlier or even later..but the main concept is to only eat during that 8 hour window.

Here is the sample menu ideas I have:

  • Burgers (turkey, chicken or beef) with a side cruciferous vegetable* that has been roasted or sauted in Olive Oil, Avocado Oil, or butter
  • Grilled steak or chicken with a side cruciferous vegetable* that has been roasted or sauted in Olive Oil, Avocado Oil, or butter
  • Salads with grilled chicken, bacon, burger or egg with ranch dressing
  • Fathead Pizza with cheese & pepperoni
    Lasagna made with zucchini and my homemade meat sauce
  • Fajitas with riced cauliflower
  • Steak and Cheese inside green peppers instead of bread
  • Sauted veggies like peppers, onions, broccoli, asparagus with chicken over riced cauliflower
    Butter Chicken over riced cauliflower
  • Steak or Chicken with veggie kabobs over riced cauliflower
  • Keto broccoli cheddar soup
  • Eggs a million ways: fried, scrambled, hard boiled, omelet with cheese and salsa, omelet with cheese and bacon, baked in the oven in a ham shell, etc
  • On the days I fast 16:8 I will basically have my former breakfast for lunch. I’ll have eggs and bacon for lunch and one of the items above for dinners.
  • WATCH YOUR CHEESE INTAKE! Too much cheese will slow weight loss. Too much cheese turns into sugar too! I eat cheese, but eat it in moderation.
  • *cruciferous vegetables include: kale, leafy greens, broccoli, asparagus, cabbage, cauliflower, etc.
  • I fry, saute or roast my veggies and meats with grass fed butter or organic olive oil/avocado oil.

I am a huge supporter of only purchasing meat and dairy that are grass fed and free range. It’s so important to invest in high quality meats and cheese because our food is actually more nutritious coming from animals that eat their natural food sources. Cows and chickens do not eat grains. Cows EAT GRASS and chickens EAT BUGS.

Intermittent Fasting (IF)

It’s important to note that I’m not a doctor. This is my experience with Intermittent Fasting (IF) and the methods I have learned come from my personal cardiologist. I also have been following Dr. Jason Fung and Dr. Axe on social media to learn the reasons why everyone should incorporate some kind of IF into their diets.

My typical fasting schedule goes like this. I fast Monday, Wednesday, Friday for 24 hours. That means I don’t eat anything until dinner time. I just drink water, unsweetened herbal teas, and black coffee. Tuesday, Thursday, Saturday and Sunday I do 16:8 fasting which means I fast for 16 hours and only eat my calories in an 8 hour window. What that means is I only eat lunch and dinner… eating between 12pm-8pm only. This allows me not to have to count my calories. I’m not hungry because I eat keto which is a high fat diet. Keto and IF go hand in hand. Fats leave you feeling satisfied and feeling fuller longer.

The first week I began IF…. was brutal. I could have eaten my entire house. I had come off a very unhealthy, carbohydrate based diet from the Thanksgiving and Christmas time of year where I ate all the things that are super high in sugar. Adjusting to keto and IF takes a week at minimum while your body adjusts from burning carbohydrates to fats for energy.

Why IF?? We fast every day without even knowing it. Most of that time we are sleeping. When you are constantly eating, your body is in a constant digestion mode and it doesn’t have much time to do anything else in your body being in that state. It has minimal time to self heal naturally. While you are fasting you drastically improve your HGH levels (human growth hormone) naturally which is responsible for fat burning and muscle gain. As we get older we make less HGH naturally but a way to keep those levels up is to incorporate IF.

Anti-aging benefits…. my skin is sooooooo much better. Like, noticeably different. When fasting your body is able to repair/regenerate cells and thus improving autophagy. Autophagy is a response present in all of our cells to basically clean out and recycle old cells. When fasting your cells have time to do this naturally. Plus, if you’re like me and have 130lbs to loose I’m worried about excess skin when I lose this weight. IF regenerates skin cells so when you fast it helps restore the skin so you don’t need skin removal surgery. Now, you’re not going to have the body of a 20 year old after losing 150lbs but you more than likely won’t need skin surgery.

I was born with a genetic heart defect so when my cardiologist recommend this it got my attention. There is no cure for what I have and being morbidly obese throws fuel on the fire. IF actually lowers blood pressure, increases good HDL cholesterol and decreases both bad LDL cholesterol and triglyceride levels.

Boosts energy and mental clarity. I used to wake up and still feel tired. Now I’m up and I barely need my morning cup of coffee. Don’t get my wrong, I still drink my coffee but I don’t *need* it anymore. I also suffered from “mommy brain” and since going Keto/IF my mental clarity is back!

Other notable benefits of IF is boosting immune system and lowering insulin levels. I don’t have diabetes but I have PCOS which is related to glucose levels. My PCOS symptoms normalize and I feel like a different person! Dr. Fung works directly with patients that have diabetes and if you have diabetes or insulin resistance please research him on google!

Please research IF and see for yourself the studies and research that is available. There are not a lot of doctors that support keto or IF because if you can fix yourself they don’t make any money off healthy patients.

How I Discovered Keto

I have tried to lose weight 100 times before. Guess what? I’m still obese. It never worked no matter how hard I tried. I had every excuse in the book but ultimately it was simple to figure out why I kept failing. All my previous attempts weren’t set up to be a lifestyle change and after I had lost the weight I reverted to my old ways. It was a viscous cycle; lose 30lbs, gain 30lbs back. Even being diagnosed with a genetic heart defect wasn’t enough for me to change my life. My doctor told me lose the weight or look into bariatric surgery. It made my heart issue 10x worse carrying around an extra 150lbs and if I didn’t take it seriously I was in for serious problems.

Bariatric surgery was not an option for me. I needed to fix myself with something that I could stick to, or in other words, make a lifestyle change. I needed to save myself from my unhealthy ways. Around the same time I was diagnosed with my heart defect, my father’s heart doctor recommended the Ketogenic diet combined with intermittent fasting.

After hearing my dad’s heart doctor recommend the Keto diet and having the same heart defect as my father, I figured what the hell…why not try it? What did I have to lose? I tried everything else except weightloss surgery. Might as well give it a try! It was my last hope!