Going Keto
For about two years I pondered switching to the ketogenic diet. There were several reasons, which I will explain, but the main hesitation was how to make it work with my regular diet eating family. I knew it was going to be harder because I would have to basically cook for them and then also cook for myself. Sure, some things would work for everyone. But with my husband's milk intolerance, the dairy heavy keto recipes would not work for him. So I prayed and thought for those two years.
But then my scale kept creeping up. And no matter how I watched what I ate and my attempt to cut extra sugar from my diet, the pounds still kept coming on. So I made the decision that it was time for a change. I started eating keto back in April and so far have lost 28lbs. I don't really have a goal weight, although I told my husband that I was sort of hoping to get back to the weight I was when we married. Not super skinny at all, because he married a chubby woman. But a significant weight loss anyway. And I don't have a target date for getting to that weight. I'll get there when I get there.
So here are the factors that caused this major change:
1. Menopause - After a complete hysterectomy three years ago, I have been in full menopause. Everything that goes with that including hot flashes, insomnia, and weight gain have been on my plate. Fortunately, I don't suffer from the mood swings. But I do suffer from insatiable hunger. I could eat a meal and feel full but still have the feeling of hunger. It's weird and frustrating.
2. Hot Flashes - I quit extra sugar back in November 2017. I was sick of dealing with hot flashes and I knew that sugar is a trigger for me.
3. Type 2 Diabetes and other health concerns - Since having gestational diabetes during pregnancy, I know that I'm at risk for developing Type 2. With the weight creeping up, I knew I was getting closer to that diagnosis. Switching to keto can help me reduce my blood sugar to avoid Type 2 altogether. I have also noticed that my blood pressure has been slightly high at the last few doctor's appointments. I don't want to deal with hypertension and I know that switching to keto can help with that as well.
4. Insomnia - Since having kids my sleep has been terrible. The weight gain doesn't help. Menopause doesn't help. Before going for a sleep study, I wanted to try switching my diet to see if that helped any.
5. Weight Gain - I'm chubby. I'm OK with chubby. I don't want to be morbidly obese. I have young kids and I would like to stay healthy and alive for them as long as possible.
130+ days into the keto diet and I will never go back. The weight loss is a huge motivator, but it isn't the only one. After the big initial losses I have slowed down to losing about .5lb per week, which is nice and steady. I try to keep to 1600 calories per day (I earn more when the steps my FitBit tracks). My macros are 75% fat, 20% protein, and 5% carbohydrates. Most days I'm well within those numbers.
Even better, I have found that my symptoms of menopause are all but eradicated. I no longer feel hungry all the time, even after eating. I sleep better - I fall asleep faster and sleep deeper with a lot fewer incidence of restlessness (according to my FitBit sleep tracker). I don't experience hot flashes and generally don't feel as hot all the time as I used to, even on the hottest days this summer. And my energy level throughout the day is even - no crashes in the afternoon as in the past. The aches and pains that I used to feel upon waking up and stumbling out of bed are gone.
Cooking is a lot more work and I have to really meal plan to make sure that I'm cooking wisely for the whole family. I'm not doing casseroles as much anymore. We grill or bake/roast meats and fish. Everyone can eat that. And I cook vegetables that will work for them and for me. Side dishes are where I'm spending more extra money and time. I need fat and lots of it. This means I use a lot of heavy cream and cheeses. But I'm also eating a lot more veggies than I used to. I'm just not eating beans, rice, potatoes, and pasta. And as long as I cook, I am able to control the carbs I consume each day.
And I don't miss desserts. Being completely sugar free is amazing. The few times I've eaten a bit of sugar have caused me to feel almost drunk and not in a good way. I don't miss dessert enough to deal with that. But I really don't think about it much because I don't have the cravings that sugar cause.
Downsides to Keto
One downside is that occasionally I struggle with what to eat when I am at a restaurant. Where are the hidden carbs? How to do I increase the fat? And I'm learning to take strategic snacks if I don't know what food will be offered or available somewhere.
Another downside is keto flu when you first make the switch or after eating too many carbs and going back into ketosis (which I am dealing with today after eating a cheesesteak sandwich at a baseball game a couple of days ago with my son). I also occasionally deal with muscle cramps in my feet and legs overnight if I don't drink enough water and forget to take my magnesium supplement. I typically only take it before bedtime. Although, I added a dose today because of the keto flu.
Anyway, the switch was a good one for me and I can honestly say that I don't miss the carbs. I don't miss bread (which I can confirm after eating that cheesesteak). I don't miss pasta or rice. I do sort of miss potatoes and beans, but I'm eating other foods that are just as delicious and they are usually covered in a creamy, cheesy sauce that I can eat with no guilt. And the foods I'm eating satisfy my hunger to the point that I really only eat one big meal (usually lunch) and a sort of snack for dinner. And because of that, I'm able to intermittent fast, which helps the whole thing, too.
All of this is shared to let you know that on the occasion that I post a recipe in the future it's probably going to be keto or low carb.
But then my scale kept creeping up. And no matter how I watched what I ate and my attempt to cut extra sugar from my diet, the pounds still kept coming on. So I made the decision that it was time for a change. I started eating keto back in April and so far have lost 28lbs. I don't really have a goal weight, although I told my husband that I was sort of hoping to get back to the weight I was when we married. Not super skinny at all, because he married a chubby woman. But a significant weight loss anyway. And I don't have a target date for getting to that weight. I'll get there when I get there.
So here are the factors that caused this major change:
1. Menopause - After a complete hysterectomy three years ago, I have been in full menopause. Everything that goes with that including hot flashes, insomnia, and weight gain have been on my plate. Fortunately, I don't suffer from the mood swings. But I do suffer from insatiable hunger. I could eat a meal and feel full but still have the feeling of hunger. It's weird and frustrating.
2. Hot Flashes - I quit extra sugar back in November 2017. I was sick of dealing with hot flashes and I knew that sugar is a trigger for me.
3. Type 2 Diabetes and other health concerns - Since having gestational diabetes during pregnancy, I know that I'm at risk for developing Type 2. With the weight creeping up, I knew I was getting closer to that diagnosis. Switching to keto can help me reduce my blood sugar to avoid Type 2 altogether. I have also noticed that my blood pressure has been slightly high at the last few doctor's appointments. I don't want to deal with hypertension and I know that switching to keto can help with that as well.
4. Insomnia - Since having kids my sleep has been terrible. The weight gain doesn't help. Menopause doesn't help. Before going for a sleep study, I wanted to try switching my diet to see if that helped any.
5. Weight Gain - I'm chubby. I'm OK with chubby. I don't want to be morbidly obese. I have young kids and I would like to stay healthy and alive for them as long as possible.
130+ days into the keto diet and I will never go back. The weight loss is a huge motivator, but it isn't the only one. After the big initial losses I have slowed down to losing about .5lb per week, which is nice and steady. I try to keep to 1600 calories per day (I earn more when the steps my FitBit tracks). My macros are 75% fat, 20% protein, and 5% carbohydrates. Most days I'm well within those numbers.
Even better, I have found that my symptoms of menopause are all but eradicated. I no longer feel hungry all the time, even after eating. I sleep better - I fall asleep faster and sleep deeper with a lot fewer incidence of restlessness (according to my FitBit sleep tracker). I don't experience hot flashes and generally don't feel as hot all the time as I used to, even on the hottest days this summer. And my energy level throughout the day is even - no crashes in the afternoon as in the past. The aches and pains that I used to feel upon waking up and stumbling out of bed are gone.
Cooking is a lot more work and I have to really meal plan to make sure that I'm cooking wisely for the whole family. I'm not doing casseroles as much anymore. We grill or bake/roast meats and fish. Everyone can eat that. And I cook vegetables that will work for them and for me. Side dishes are where I'm spending more extra money and time. I need fat and lots of it. This means I use a lot of heavy cream and cheeses. But I'm also eating a lot more veggies than I used to. I'm just not eating beans, rice, potatoes, and pasta. And as long as I cook, I am able to control the carbs I consume each day.
And I don't miss desserts. Being completely sugar free is amazing. The few times I've eaten a bit of sugar have caused me to feel almost drunk and not in a good way. I don't miss dessert enough to deal with that. But I really don't think about it much because I don't have the cravings that sugar cause.
Downsides to Keto
One downside is that occasionally I struggle with what to eat when I am at a restaurant. Where are the hidden carbs? How to do I increase the fat? And I'm learning to take strategic snacks if I don't know what food will be offered or available somewhere.
Another downside is keto flu when you first make the switch or after eating too many carbs and going back into ketosis (which I am dealing with today after eating a cheesesteak sandwich at a baseball game a couple of days ago with my son). I also occasionally deal with muscle cramps in my feet and legs overnight if I don't drink enough water and forget to take my magnesium supplement. I typically only take it before bedtime. Although, I added a dose today because of the keto flu.
Anyway, the switch was a good one for me and I can honestly say that I don't miss the carbs. I don't miss bread (which I can confirm after eating that cheesesteak). I don't miss pasta or rice. I do sort of miss potatoes and beans, but I'm eating other foods that are just as delicious and they are usually covered in a creamy, cheesy sauce that I can eat with no guilt. And the foods I'm eating satisfy my hunger to the point that I really only eat one big meal (usually lunch) and a sort of snack for dinner. And because of that, I'm able to intermittent fast, which helps the whole thing, too.
All of this is shared to let you know that on the occasion that I post a recipe in the future it's probably going to be keto or low carb.
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