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Trying the Keto Diet with Konscious Keto


What is Keto?

Macronutrients are the essential nutrients that we should have daily. The keto diet takes those macros and proportions differently than some diets you typically have seen. Keto as a “diet” is high fat, moderate protein, and low carbohydrates. This change in proportion has proven to burn fat more effectively, add energy, improve health and increase performance.

What are the Benefits?

For many who begin the keto diet or any diet is usually for weight loss. On the keto diet however, there have been many other benefits associated with the low carb protocol.  

People who have been on keto often experience:

What Keto is Not!

Keto is not just meat, butter and cheese! It’s also NOT diabetic ketoacidosis (DKA). It is a lifestyle numerous people have tried, some succeeding over five years while eating a high fat, moderate protein, low carb diet. That is precisely why I decided to work with Konscious Keto because I wanted to share a healthy and sustainable way to do keto. As with any diet or lifestyle change, you have to like it to make the difference, or you will go back to old habits. The research is overwhelming on the benefits of keto, and you will find those who don’t agree. There are always pros and cons, so I would do my research and use a plan like Konscious Keto that encourages food to help you reach your goals.

My Plan to Start Keto

For the next 21 days, I will be doing the Slim21 Keto Challenge. It makes the keto diet simple, manageable and adaptable. Offering recipes, ebooks, videos, guides, shopping lists, and support to help me through my 21-day journey. My plan is to share my meals and experience on my Instagram stories every day! I will give my Keto Recap too. I am not doing keto to lose weight, although I am sure I will, I am using keto to end my sugar dependency, help me with the anxiety that has been bad for the last four months and give me the energy that I need to get through my busy days. That is just a few, but there are seven more reasons I am going on the keto Diet.

Eating my Own Words

I am about to begin something that I decided a few years ago I would never do again. Another reason, I need to stop saying never. I usually have eaten my words. I am not a fan of diets. They are temporary fixes that get you results but can’t be sustained as a long time eating guideline. I have tried my share of diets. Ranging from Zone, Atkins, South Beach, Whole 30, and Paleo. Beginning to realize that I have demonized diets just a little bit but in some cases, they have helped me.

Whole 30 was the last diet that I tried. It was challenging, and it took me ten restarts (not exaggerating) to follow the strict guidelines for 30 days. After Whole 30 I was amazed at how good I felt. It helped to subside my digestive issues, and I felt pretty awesome. It was also when I realized that I could live without my stomach ache triggers: wheat, dairy & sugar. I did Whole 30 September 2016 and since then have been limiting or eliminating wheat, dairy & sugar. Typically, I eat high protein, high fiber & moderate fats and low carb.

Currently, I eat intuitively. I don’t weigh my food or eat by macros. I honestly don’t have time to figure it out or track it. Monitoring my diet so meticulously sets off other triggers like my food fixation, so I have found intuitive eating better for me. I have gotten comfortable with the way I eat and have been able to have a pretty healthy balance.

Trying the “New” Keto Diet

Then the rise of this “new” diet keto. At least that’s what I thought until further research. Keto immediately interested me because it wasn’t too different from how I currently eat except my macros weren’t the same. I have been flirting with Keto. Read a few books, checked out credible sources, medical journal studies and even tried it myself.

Two effects that interest me about keto is:

1) the energy and brain clarity is fantastic.

2) No cravings = no food fixation for me.

3) Improves mood and hopefully my anxiety.

Keto Will be a Smooth Transition for Me

Keto is also not very different from how I currently eat or ideally want to eat. The only difference is there is a lot of dairy in keto, and I am dairy free. Keto is also a controversial diet, usually countered by people who know very little or get their facts from social media. Medical journals are both supporting keto and refuting it but ultimately check with your doctor, a nutritionist or a certified medical professional before trying something new.

The Keto Diet is not Ketoacidosis

Many people hear ketosis, and they associate it with the pathological diabetic ketosis instead of the metabolic condition named “physiological ketosis” by Hans Krebs.

It’s also not to be confused with ketoacidosis.

  • Ketosis during a ketogenic diet is when glucose levels in the blood are at a 65-80 mg/dL.
  • With insulin levels at 6.6-9.4 uU/L which are still within the normal range of 6-23 uU/L.
  • A normal glucose blood level range being 80-120 mg/dL
  • Ketoacidosis at >300 mg./dL and insulin is ~0.

As you can see from the numbers equating ketoacidosis to ketosis is a hasty generalization that needs to be researched before making those statements. So for the record, being on the keto diet is not the equivalent of diabetic ketoacidosis and not even close to being within the same range. We should question new things but we should also do our own research.

Everyone Needs Support so Get it!

Also, get support, help or guidance. When it comes to health everyone is different. Keto might work for me but not for others. Doesn’t make it bad, just makes it not for you.

According to a study done at NIH, “Regarding obesity interventions, diet is one of the more controversial issues and many different types have been advocated for weight loss, but there is little scientific evidence to recommend one diet over another. As a matter of fact, there are still no definitive data on what dietary protocols are most effective in both the short and long term [6], or even what is the correct nutritional approach in general [7].The most commonly accepted dietary strategy is based on relatively high levels of carbohydrates and low fat content, but according to some studies these low fat diets yield only modest weight losses and suffer from low long-term compliance issues [8]. In fact, adherence of obese individuals to high carbohydrate/low-fat nutrition is often a problem because the majority have been shown to have dietary preferences for foods with a rich fat content [9,10]. Another problem is that, in general, obese individuals prefer highly processed foods containing simple sugars rather than complex/raw carbohydrates; thus a low fat diet could actually encourage the consumption of sugars and refined carbohydrates that can worsen weight problems and also facilitate dyslipidemia, especially in insulin resistance individuals [11]. As a consequence of the debatable efficacy of these types of diet, there has been increased interest in recent years in very low carbohydrate ketogenic diets (VLCKDs) or simply ketogenic diets (KDs).”

Basically, we associate weight loss diets with what has always worked. The effectiveness of a diet is determined by the person. No right or wrong way, just what works. Our needs are different so it makes sense our diets are different too.

There are so Many Reasons that I have been Considering Keto but Here are my Top 7!

1. Plateaus Suck

I have been in a plateau for 5 months and it’s starting to get on my nerves. I have gotten to a point on my healthy lifestyle journey, here it’s a routine. Workouts, food, recovery which is great because now it’s second nature. Despite my progressions in weight, I have been maintaining the same body composition for 5 months. I would love to see some change.

When in a plateau you have to change one or two things. Your workouts, your food, or both. I have already changed my workouts so I am going to change my food. Honestly, it’s not that different than I eat now. My macronutrients (protein, fat, carbs) proportions are different. So, I am counting on  the transition to be easy.

2. Tired of the Same Thing

Once I found a way of eating that agrees with my food sensitivities I fell into a rut. I basically eat the same thing in a different variation. I figured with trying a new diet comes new recipes and a refreshing menu. It gets boring eating the same thing. I am ready for something different and introductions to new meal ideas.

3. I Found a Way to Do “Healthy” Keto

From my research, there have been medically classified healthy people that have been on the keto diet for decades. I don’t plan to buy bacon and cheese for my main meal. First! I still plan on doing keto dairy free. Second, I don’t eat pork, never have, so I don’t plan on adding processed meats to my food list. I was contacted by Konscious Keto to try their Slim21 challenge. After checking them out, I was excited to see all the vegetables in their program.

4. Carbs Make Me Tired

As it stands now, I eat sweet potatoes, butternut squash and brown rice on occasion. Why? Carbs make me sleepy. It’s been as of late but I realized over the holidays when I eat too many carbs my head gets foggy and I can and have easily taken a 3-hour nap and I am not exaggerating. I hate that feeling. Like I said before I don’t macro count or measure my carbs but I eat about one meal with carbs usually sweet potato, squash or brown rice. I do eat a lot of dried fruit and I rarely eat fresh fruit (just not a fan) so I do get some in that way. It’s going to be interesting going back to counting and measuring. It always makes you more aware of your portion size.

 

5. Helps with my Food Fixation

I think about food all day every day from one meal to the next. I have shared my food fixation before and am learning coping skills. Meal plans help me to not think about what’s next. Knowing that for the next 21 days there is a menu I just have to follow will give me peace. When I was prepping for my figure competition that was one of the best parts for me by having a guideline to follow. I am excited that Konscious Keto  has a meal plan, recipes, and a dessert cookbook.

6. Not a Drastic Change to How I Eat

The difference from when I started other diets are my food choices had to change. With the Konscious Keto food list, it won’t be a major change and I am looking at it as an opportunity to find new things to eat. I remember when I was a Drive-thru junkie and making the transition to “clean eating” was hard. I don’t think this will be as challenging for me.

7. Keto is Simple

With Konscious Keto there are just 5 rules to follow. They keep it simple breaking it down week by week. Eddie B (who I was surprised was interested) and I watched the short videos together. Downloading the shopping list and going to give the Slim21 Challenge by Konscious Keto a try.

I’ll share with you my experience. My goal is to completely eliminate sugar from my diet. Although, I have been worse, I still have a sugar addiction. That is why I am starting my Konscious Keto Challenge the day after my Sugar Detox & Devotion ends. I truly want to live a no sugar lifestyle.

Another goal is I want to start seeing muscle gains again, energy and mental clarity. I am very happy with my current body fat. Keto works different on everyone and I am not looking to lose weight. I am looking for something new and I think trying the Konscious Keto Slim21 Challenge will be a change of pace.

I have a discount code for anyone who wants to try this challenge too!  Get 10% off with coupon code “DE10”

What do you know of keto? Have you researched keto? Have you tried keto? What did you think?

 

My blog is in partnership with Konscious Keto.  I make a commission off the affiliates links, but that does not affect my opinion. I chose these brands because I believe in the product and what they stand for. My Full Disclosure Policy

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7 Reasons Palm Oil is the best fat for a Keto diet

 

What happened when I decided to try a Keto Diet

This month I tried a new diet and guess what happened? I lost weight! Yep, it’s true! I went on a diet and not just any diet but the currently trendy but been here for awhile diet- the Keto diet! Using the best types of fats in a Ketogenic diet like Palm Oil is key to the success and how it affects your body.  I had terrific results while doing the keto diet within two weeks I lost 3% body fat.  My weight didn’t change, but I am at pretty much a set point, and it doesn’t vary, but it really leaned out my body and gave me excellent muscle definition. 

Why go on a diet?

I wanted to see what was the big hype. More than a few clients, have asked me about this diet that has recently become very trendy. Like most thing, people have been practicing it for many years. One of the oldest living cultures has been practicing a ketogenic diet for over 40,000 years which leads me to believe it is a sustainable diet. 

Although, it’s been many years people have been practicing. Sometimes we are just slow to catch on, or a celebrity says, they did this, and then everyone else wants to do that because we are definitely celebrity status in our minds.

So what is the Ketogenic diet?

Simply put Ketogenic diet a diet that you manipulate your macronutrients differently than your custom diet. A Ketogenic diet can range from 60-75% Fat, 20-30% Protein and 5-10% Carbs.  Most people you see or free ebooks or keto calculators will calculate your macros at 75% Fat 25% Protein and 5% Carbs. No matter how you break it down the basic premise is High Fat (quality fats), Moderate Protein and very low carbohydrates.  When I tried the diet, I decided to do 60% Fat, 30% Protein and 10% Carbohydrates. My body type is now a Mesomorph, and I need a little more carbs to function, so I wasn’t comfortable dropping my carb intake to 5%the same things with the protein I didn’t want to consume low amounts of protein with the strength training that I do.  This may be the reason I felt so great while others suffer side effects. Although I stayed on the higher range, it was still within the parameters, so it counts. 

Don’t you need carbs to live?

Yes, you need carbohydrates to live, but quality always matter. Also, information that people are basing their nutrition decisions and evidence-based science are two different things. Most people when you take the carbohydrates away that always scream, “DANGER!” usually out of fear and just common knowledge. If I hear, “I can’t live without bread and pasta!” one more time. People fail to think at one point in time, we did not have bread and pasta, and people survived for many years. I don’t like to think of restricting my carbs but the type I consume. I love carbs which don’t, but certain ones have an effect on me than other that I didn’t realize until doing keto. 

The real deal is that you just don’t want to live without bread and pasta, but it doesn’t mean that it is DANGEROUS not to live without bread and pasta!  Hunter and gatherers of our four fathers not only survived but thrived from a diet similar to this because that is all they had to eat. Many previous diets had less grain and more protein including marine, vegetables, and fruits which made up the majority of their diet.  Usually eating high fatty meats and nuts. 

Protein and produce!  You can get carbohydrates without bread and if you like fruit guess what you are probably getting all that you need. In a Keto diet, you are carbohydrates lower than the FDA daily recommendation. I feel that when it comes to nutrition, everyone is different and their needs are different.  I am not sharing my thoughts as a nutritionist but my experience on the Keto diet and how I feel.  

How do you, Keto?

I would check out a reputable source to learn how to Keto.  I personally don’t feel comfortable sharing how to do it without specifics like your weight, height, age, lifestyle and other factors that affect your Keto Macros. What I can say is to “keto” or what people are referring to is the ketosis process that happens from the reduce carbohydrates and the way your body adjust to optimize and nourish your body.  With a high fat, moderate protein and low carbohydrate number that works for you and your body did right you can feel the positive benefits. I would ask a CERTIFIED nutritionist or dietician to help you out initially then you can probably figure it out yourself.

Side Effects of Keto

I believe the types of foods that I chose gave me positive results as well as side effects.  I was really apprehensive about getting what is known as the “keto flu” when starting. That was my biggest concern because who wants to suffer from the most common keto flu symptoms like sugar cravings, dizziness, irritability, poor focus and concentration, stomach pains, nausea, cramping, confusion, muscle soreness, and difficulty falling asleep. I have heard of lots of people getting these symptoms and didn’t want any parts of it.  Every day I was ready to be sick, and every day I woke up refreshed and felt terrific.  My intermittent fasting wasn’t even a struggle I didn’t feel any keto flu symptoms. One thing I did experience towards the end which really freaked me out was three days of no appetite.

I intermittent fast and usually around 10:30 am faithfully my stomach begins talking to me; on my final days of Keto my fasting time extended till the last day when I decided to refeed which I wasn’t hungry until almost 4:00 pm that was nearly 21 hours of fasting which I have never done so easily.  It was odd to feel satiated but I hadn’t eaten for almost an entire day.  Once I break my fast. I am usually ferociously hungry. Especially, after a good workout and that wasn’t the case the last days of Keto.

How I felt on Keto

I did feel the positive which most people don’t feel right away but by day 4 I felt very energized, clear-headed, and I have a horrible short-term memory, and it was noticeably improved. Even a coworker mentioned it to me that I wasn’t Ms. Forgetful that day because it’s that bad ya’ll. I really would forget my name if it weren’t so short.  But while I was on the Keto Diet, I felt very clear headed.

My energy level is usually low in the afternoon and I usually also take a nap. Something I immediately noticed I didn’t need my 1:30 rest while I was doing keto.The side effects that I had read and anticipated never affected me. I can only attribute it to that I already have a pretty “clean” diet or that quality of the food that I was eating. I really think it was the types of fats I chose too that made the difference.

Grab the hat at http://bit.ly/CTCInfluencer

What do you eat when you keto?

That was the hardest part my first week. What do I eat?  I wanted to do Keto without dairy.  I am susceptible to dairy and I didn’t trust being on a keto diet would cure my sensitivities.  The thing about cheese and keto they are a perfect marriage of high fat, moderate protein and low carbohydrates and cheese is just good guys. On my Pinterest board, I pinned lots of the recipes that I tried during my two weeks. My meals consist of salmon, eggs, avocados, dark meat (yeah baby), naked wings and fried things.  I had fried things, and it was so good! Most keto recipes/meal plans encouraged cheese so it was tough for me to figure out what could I use in my macros.

Another issue that I have as I am highly active.  My workouts are usually 5 to 6 times per week for at least 30 minutes a day.  I am a personal train five days a week and often demonstrate and sometimes join depending on my mood.  When calculating my macro’s I didn’t think I was setting myself up for success and really didn’t think I could live off 5% carbohydrates.  So, my macros looked a little different than your typical keto, but it also helped me to be able to fit my macros without dairy goodness.

The Best type of Fat for Keto Diet

Palm Oil is a vegetable oil that comes from the pulp of the fruit of Oil palm trees.  There are a few types of varieties. Naturally, it is very high in beta-carotene and much like carrots, it has an orange-yellow like hue.  It is saturated fat, say what? I thought those were bad! Well, people, we were misinformed in all actuality Palm Oil has been known to balance your cholesterol levels which are good for your heart.

Palm oil is not a typical cooking oil in the American Diet it is prevalent in other countries such as Africa, Southeast Asia and some countries in South America.  Its beginning to gain popularity because people are finding that there are so many benefits to this untapped oil.

While there are over 100 facts on Malaysian Palm Oil. I am giving you

Seven reasons Palm Oil is the Best Fat for Keto Diet

1. Great for blood flow

Malaysian Palm Oil is known as an Anti-Thrombotic which deters the formation of blood clots in blood vessels and veins.  Palm oil has shown very positive results in the study of rats to prevent clots from happening. This was very important in my husband recover from his Achilles surgery where one of the major concerns were possible blood clots.

2. Great for your gut health

Are you getting enough Vitamin K? Sometimes we are so focused on the macronutrients we don’t consider the micronutrients that we need to support our body and health?

Vitamin K is a healthy bacteria that is created in your gut.  It is one of those things that more is always welcomed especially with the modern diet.  This micronutrient is also attributed to helping with blood clotting and bruising. It has also been found that it helps reduce healing time for people.  Vitamin K deficiency can be life-threatening as it can make people resistant to the effects of antibiotics. Adding Palm Oil to your diet can increase Vitamin K in your body and reduce these adverse effects.

3. High in Omega 3’s and Antioxidants

That kind of rhymes and something that is good to remember. Fat is not just fat they aren’t made equally.  Palm oil is the best fat to use in a keto or any diet because it is rich in beta-carotene which is a nutrient that is concluded to help prevent cancer, increase your immune system to help fight diseases.

Omega 3 fatty acids are also a concentrated nutrient found in Palm Oil.  Omega 3s are recommended in all diets because the elements in Omega 3 fatty acids help maintain muscular structure in your body. There have also been studies that conclude that patients suffering from Alzheimer’s who had a diet high in Omega 3s fatty acids slowed down the loss of cognitive function. There are also strong associations with protecting the body from other muscular and degenerative joint diseases such as Arthritis.

4. Helps to Improve Energy Levels

Beta-carotene is excellent for your gut health, but it also helps to improve energy levels and increase hormonal balance in your body. Palm Oil contains over 15 times the beta-carotene than carrots and over 50 times than tomatoes.  It is power packed with carotenoids.

5. Helps to improve your vision

We have all heard that eating more carrots will help improve your eyesight.  The saturation of beta-carotene in Palm Oil has a similar effect to enhancing eyesight as carrots. A nutrient that we continue to talk about is the cause of improved vision. Beta-carotene acts as a protector of free radicals for our body.  It prevents the breakdown on our cells and protects the body from cell breakdowns and mutations associated with eyesight deterioration.

So don’t only eat your carrots but drizzle some Palm Oil on them too! There have been studies to show a strong correlation between the progression of cataracts and the consumption of beta-carotene.

6. Vitamin E

I didn’t care about Vitamin E until this weight loss journey. Now I am trying to get all that I can understand because my once full and youthful skin is showing the signs of aging. Mostly because of my weight loss of such a significant amount of weight and it is written all over my eyes. Like crows landed on them or something.

Anything that boosts the fountain of youth vitamin also known as Vitamin E is for me. The reason why vitamin E is so good for your skin is it has over eight antioxidants that protect your skin and body from the free radical damage we are exposed to daily.  Palm Oil is rich in Vitamin E and is great to not only protect your skin but also your heart and other vital organs.

7. Vitamin D

Vitamin D deficiency is becoming more prevalent in modern culture because of our lifestyles in indoor work, play, and home.  The sun is the best source of Vitamin D, but if you don’t get enough sun exposure, you can become deficient.

Vitamin D deficiency is not fun. It causes inflammation in your joints and possibly arthritis.  Palm Oil has a high concentration of Vitamin D and is a great way to supplement the deficiency.

How do I use Palm Oil in a Ketogenic Diet?

It can be used like any other oil. Fry- it is great because it does not oxidize easily, can withstand very high temperatures, saute with anything great because it has a neutral flavor, or make salad dressing. It’s pretty universal. I took advantage of all the goodness of palm oil and used it in a variety of things.

One thing that I made that was super easy during my two-week trial. Fried Brussels Sprouts are keto friendly and used the best fat for a keto diet; Palm Oil.

[amd-yrecipe-recipe:48]

 

Have you every had Friend Brussel Sprouts! Oh, my goodness, they are so good to take less than five ingredients, and they’re fried! Try these and let me know what you think!

This post was written in partnership with Moms Meet and Palm Oil. Although, I am making a commission from affiliate links in my post but my thoughts and opinions are my own. My Full Disclosure Policy

 

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My Body on a Carb Cycle

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Carb Cycling, some consider it a Diet Fad others consider it a weight loss secret and some see it for Body Builders and Bikini Competitors.  When I first heard of it I totally dismissed it because to take away my carbs seemed like cruel and unusual punishment.  After trying it I am considering adopting it as a new lifestyle change.  As you know I am apart of a workout program called Beyond Fit Life  with the workout and my own workout routines. I have been able to lose over 55 pounds in less than 10 months.  I even came to a point where I had plateaued which is when I incorporated my own workout routines and began to see progress again.  Then, I got to the point where I was starting to see results but I really wanted to make a huge difference and impact on my body. Around that time Carb Cycling was reintroduced to me. So, I tried it and the results that I found was nothing less than amazing but were they sustainable?

What is Carb Cycling?

A very basic definition of carb cycling is a meal/nutrition plan that is based on your carbohydrate intake.  It is usually used to prevent a fat loss plateau and maintain a functional metabolism. It is an addition to a workout or exercise program not an lieu of a workout performance.  What? Basically you alter how many carbs you eat from day to day. So, an example of a Carb Cycle meal plan may be:

Monday-No Carbs

Tuesday-Low Carbs

Wednesday-Low Carbs

Thursday-No Carbs

Friday-High Carbs

Saturday- Low Carbs

Sunday- No Carbs

It can be repeated for several weeks, the schedule varying from week to week.

So week 2:

Monday-Low Carb

Tuesday-Low Carb

Wednesday-No Carb

Thursday- No Carb

Friday-Low Carb

Saturday-High Carb

Sunday-No Carb

Is their a methodology to the No Carb, Low Carb, High Carb days. Some would say yes and others would say no.  I did variations every week to see if it produced greater results.  One week I would intentionally schedule my no carb days on a HIIT workout day and a Low Carb day on a Sprint day.  Did I see greater inches or weight loss than the week that I did No Carbs on Rest Days and Low Carb on Workout days.  I did but it was very little difference less than 2 inch loss or pound weight loss.  From my own experience I would say no the days do not matter. How your body feels is the most important thing and what you are eating to fuel your body optimally.

I encountered a “Certified Nutritionist,” (which after looking at her credentials she paid $200 for a online certification so that she could call herself a Certified Nutritionist.)  I was in a facebook group and she was telling us of the dangers of Carb Cycling. She claimed that Carb Cycling resulted in Ketonic Failure and Carb Cycling caused your body refuel on muscle.  She said it was very dangerous, did not have sustainable results and was basically “a dumb way to eat”.  Now, these were very serious accusations for someone who had minimal qualifications to diagnose anyone with any type of disease or disorder. I am currently studying and getting my certification for Fitness and Weight loss nutrition and a self proclaimed fitness and nutrition geek. I like to do research on most things that I come across. Whether it be the Bible, Workouts, or Food I am going to take more than someone’s opinion for face value. That’s just me! I had to breakdown some of her fancy scare tactics.

Ketosis– is a normal metabolic process that your bodies goes through when it has lower levels of glucose or carbohydrates to process.  When your body doesn’t have enough carbohydrates to burn energy it starts to burn fat.  Then, and only then if it does not have enough fat then it will start working on your lean muscle.  It is normal for your body to make keotones and to use them accordingly.  Ketosis, usually does not take place in the body until you have eaten less than 50 grams of Carbohydrates for 3 to 4 days.  Ketosis is also know to help\ you to feel less hungry and also helps you maintain muscles.  All of this is dependent on if you are “Normal” don’t suffer from diabetes, dehydrated or have high levels of lead in your system. Ketogenic and low carbs diets are also used to treat a number of disorders and diseases.  With that being said, I have found that Carb Cycling done correctly can be a great way to lose weight but is it sustainable?

What did I eat?

I was really anxious before my first week. I overthought my meal plan and didn’t think I could withstand from Carbohydrates.  I also was overwhelmed with the list of produce that was High in Carbohydrates. Say what? Yes, produce contains carbohydrates its not just bread and pasta.  Similar to when I did the Sugar Detox and found that sugar is in almost everything. So are carbs.  They are found naturally in fruits and vegetables, some veggies and fruits have more than others but when trying to get under 50 grams of carbs per day. Those carbs cannot be taken for granted.

 

Vegetables with Carbs

I ate a lot of food. I was eating about every 2 hours meals that included lots of produce and lots of protein.  I also drank the recommended gallon of water to stay hydrated.  On No Carb days I drank Branch Chain Amino Acids (BCAAs) twice a day instead of one time. I ate well and was full and felt amazing while Carb Cycling especially on No Carb days. I carb cycled for three weeks out of the month and I ate really well each day. I think if I wasn’t able to eat well then the diet wouldn’t have lasted very long.

Here are 7 Carb Cycle Meals Days. I didn’t include the snacks but they were usually a Protein Shake in the afternoon and the morning would be a carb free snack that had high fat, protein and produce. Some favorites were Lettuce Roll-ups with Turkey, Fresh Salsa and Avocado, Apples/Celery with Peanut Butter, Hard Boiled Eggs, just to name a few.  I was able to stay full and carb or lower carb free all day long.

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Did I get results?

I had few fears when I was starting. That I would be hungry, have cravings, feel awful. I thought that it would be like the Sugar Detox and have some withdrawal symptoms.  I was pleasantly surprised. I was able to maintain the entire 21 days with only a carrot slip up on the first week (I could have done worse). I was full all the time, I did not have cravings, I had energy and felt amazing on it. I had really great physical results too. I would say that sacrificing for 21 days brought me great results but I don’t feel like I had to sacrifice anything. I lost over 13 inches (I rarely get on the scale but I am sure that I lost some pounds too).

I would definitely recommend this to someone trying to reach a goal quickly for example a wedding. It could also be a lifestyle change but it takes a lot of planning and prepping. I would have continued through the following month but I needed a break from the planning and the prepping. That was a key factor to my success with this.  I plan on doing it again starting next week but the last few weeks I wasn’t able to prep and plan and after two days of trying to wing it I had to put it on hold for a week. Some people do better without carbs and I am finding that I am one of them. I prefer how I felt without carbs to how I feel with them and think that I will be making this lifestyle change for myself this could possibly be a sustainable lifestyle change. With a little of the 80/20 rule like with all things!

 

Have you heard of carb cycling? Tried it?

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