Browsing "Personal Journey"

Keto Hype

The keto lifestyle is amazing; it’s the best way that I’ve found so far to lose weight and not feel like you are torturing yourself, however, it’s not perfect.

There is something that I like to call the “keto hype”- people who are doing keto usually try to hype it way more than it should be- me included. I started it just so I could call myself a Keto Master because it sounds like some cool karate stuff and I lost weight as a side effect.

I’m in my third week of keto and the honeymoon stage has quickly ended- I’ve actually gained 3 lbs. in just a few days. I had dropped 17 lbs. and really got used to seeing a lower number every time I stepped on that scale so I am a bit discouraged but not as bad as I would have been if I had been eating crappy food and killing myself.

When you first start this, you will see a lot of folks telling you not to worry about calories, just focus on the carbs and I’m here to tell you- that is bullshit. I have gone way over on my calories the last 3 days yet my carbs have been perfect and I’ve gained weight…trust me- calories matter!

All of your MACROS matter and you have to find that sweet spot of not too many fats/proteins but enough.

The other huge hype is the low carb food- most of it is great but don’t believe stuff like – “better than potatoes” or “just like real bread”- those are lies.

No amount of butter will make smashed cauliflower better than mashed potatoes. We’ve tried three different breads now and while all three were delicious- none have even come close to actual bread.

When you start cooking keto style, you will quickly notice that calories replaces the carbs. When you get low-fat food, they usually put sugar in place of the fat and that is what happens with calories in low-carb foods.

A lot of keto friendly baking involves almond flour, which is LOADED with calories. 80/20 hamburger is loaded with calories. You start learning that cooking with lean meats like turkey and chicken will cause your fat to be too low and your protein to be too high. You could use “fat bombs” to help even it out but then those are usually “calorie bombs” as well.

My wife made some amazing keto friendly cornbread the other night and while it was seriously delicious, each muffin had 215 calories!!! That is insane!!! We made “cloud bread” which is great but it’s not bread, it’s more like a fluffy pound cake and would be great with some berries/cream or something like that but not so much for sandwiches. Last night, she tried to make a loaf of bread and it was basically the best cornbread you have ever tasted- not too crazy on the calories and very carb friendly…however, the recipes said it tasted just like regular bread- it did not. At least we now have a great low-carb cornbread recipe though!

The foods are basically trial and error- what tastes good, what is good as far as calories and MACROS and just trying things- putting them into MyFitnessPal and just seeing what works.

Last night, she also made cheese shell tacos that could be the greatest thing I’ve ever put into my mouth- honestly better than regular tacos…however, they were calorie bombs! 3 tacos with shell, meat, lettuce, cheese and sour cream were 677 calories! I can go to Taco Bell and get 3 tacos for about 400 calories- the difference is, our tacos were low-carb and low saw dust.

I feel like most people doing keto hype it up way too much and I don’t want to be that guy- the food is great, you feel better than with most diets and it helps with a ton of health issues but it really takes some work – you HAVE to pay attention to every single thing you put in your mouth, I have to read every single label, you have to do research, you have to try to find recipes that taste great but doesn’t add up in a ton of calories. Then you have the asshates on top of all of that- you do your best, change your entire eating process yet they always say you aren’t doing enough or doing something wrong and blah…blah…blah. I’m a member of a keto Facebook club and sometimes, the folks that run it are just assholes.

Being a Keto Master is not easy, after two weeks I thought I had my black belt but it seems that I’ve dropped back down to yellow…or orange…green…aqua…whatever color belt is much lower than black.

Here are a few things that are giving me issues-

1.      Sugar free candy is just as good as regular candy now and that isn’t a good thing! I remember trying sugar free candy as a kid and it being really nasty but, probably thanks to science, it tastes BETTER than sugar filled candy and that is really, really bad. (limit the candy!)

2.      Too many high calorie meals in a row- yesterday, I had some left over Chili Dog Casserole and the Cheese Shell Tacos on the same day and it killed my calories.

3.      Too many diet sodas- it seems I’m using diet soda as my go to if I feel hungry at all, or if we are out and I’m used to buying candy all the time- now I grab a diet soda and those are adding up.

4.      Weighing too much- I’m too focused on that stupid number- I’m feeling great, eating awesome food and adding exercise- I’ve done this enough to know that the scale goes up and down- I just can’t get unattached.

5.      More water- I need to drink more water- I’m at about ½ gallon or less per day and that isn’t enough.

Those are 5 things I’m going to try to do better…I really feel like this is my last chance. I’ve always refused to even consider surgery because it’s lame. (Sorry, if you have had it or feel different) I got myself into this and I need to be able to do it on my own but if this fails, my only other option is death.

Love, Peace and Sharkyness
~~~~~shArky~~~~~

Cheat Day

Not really.

There are no cheat days on keto…you just don’t need it and it does more damage than good. One cheat day…ONE cheat meal, could throw you out of ketosis and ruin all your hard work and then you have to start over and it doesn’t “rev up your metabolism” and, on top of all of that, it kicks that cravings back into high gear and makes it harder to stay on track. The longer you can stay in ketosis and not put certain things into your body, the easier it gets. (some people do carb cycling and I don’t consider that keto…if they do, that is awesome for them…I’m just speaking from MY journey, not anyone else’s.)

We did have a cheat day though and I gained .8 lbs. from it.

Let’s start with the good news, today is the 2 week mark being on keto and I’m down 17 lbs. and I feel great. I’m still motivated, haven’t cheated one time, haven’t screwed up and I don’t feel annoyed, aggravated or angry. I don’t feel like I’m torturing myself. There have been a few things here and there that I wanted to eat. My wife and I were always the folks that tried new stuff when it first came out…we are at Wal-Mart almost daily so we would see all the new stuff. I had been waiting for months and months for Carmel M&M’s and they finally came out!!! I’ve seen them a few times now but I haven’t tried them and probably never will. The new Mountain Dew-S-A came out and, again, I walked right past it.

There are things like Doritos that I’ve started to miss but I’ve worked through it. Candy hasn’t been an issue due to sugar free candy being so awesome.

The bad news is….I did gain .8 lbs from my “cheat days” and that was expected, I expected to gain a ton more but it didn’t happen. Before, a cheat day would turn into a cheat weekend and usually 5-6 lbs and would make it almost impossible to get back on track but that didn’t happen this time.

So…..what is a cheat day on keto?

Well, for about 2 weeks, I kept my carbs to an average of 10-15 per day and about 1400-1500 calories…so, on Saturday and Sunday, I upped it to about 20-22 carbs per day and about 1800-2000 calories. I was still well under the recommended 30 carbs per day to stay in ketosis but basically ate more than I normally would.

Today- it’s back to 1400 calories and 10-15 carbs but since that huge water weight loss has slowed, it’s time to actually add exercise. I never stopped walking about 2.5 miles per day but this morning, I got up at 5:30am and hit the bike for fasted cardio. This afternoon, I’ll get some more cardio and some boxing…I’ll be adding my kettlebells and resistance bands back as well. I want to do that for about 2 weeks and then start adding back weight lifting 3 times a week and then try that routine or awhile- stick with the program, believe in the process and try to focus on making keto my lifestyle.

I really feel like “this time” will be different- I really think keto is the way to go and I’m going to get it my 100% best effort. It truly feels different and feels like something I can live with, it doesn’t feel like as much of a struggle as any other diets/lifestyles I’ve tried. There are a few issues here and there but I’m finding it easier to turn away from them- not allowing myself to cheat or screw up, not even once, is really helping keep me on track.

Carbs overload man….NOT even once!!!

Love, Peace and Sharkyness
~~~~~shArky~~~~~

Apr 26, 2017 - Personal Journey    No Comments

A Day Of Keto

I’m not saying that I’m doing this keto thing perfectly, but based on everything I’ve researched, I think I’m doing it pretty well. (my pee stick also confirms!)

Yesterday was a pretty good day, so I want to break it down just to show what I’m doing and if you see that I’m doing something wrong, let me know in the comments.

My wife makes my coffee and it’s amazing- basically just coffee, heavy whipping cream and some sugar free chocolate syrup stuff. I know that you need to try to stay away from that stuff because your body is still thinking it’s getting sugar and you want to be free of sugar so your body can adjust but you also have to enjoy life so you have to find a good middle.

Some days I also have bacon or eggs for breakfast, but yesterday was just the coffee. The coffee has 200 calories and 20g of fat with about 1g of carb and it’s amazing how it really keeps you full until lunch.

For lunch I had a massive salad with 50/50 blend of spinach and spring mix salad from Simple Truth Organic with some cut up slices of ham, cheddar cheese, cucumber and regular ranch dressing. I ate salad until I was going to puke and it was a little over 500 calories. The MACROs are almost perfect with 9g of carbs, 43g of fat and 25g protein- 7%/74%/19%.

As far as snacks, I had ½ serving of Black Forest Cake Yogurt which is Carbmasters from Kroger for a mid morning snack. I only ate ½ because I honestly wasn’t hungry. I had a can of Vienna sausages when I got home and I had 1 piece of Sugar Free Russell Stovers Peanut Butter Crunch candy.

I need to start limiting myself to one snack, which will keep me in my calorie goal a little bit better. (even though, they tell you not to count calories when you first start keto.)

My wife is beyond amazing and she has been finding new keto friendly recipes and trying them out and so far, I think we have loved them all. Last night, we had Salisbury steak with brown gravy and “Better Than Potatoes” Cheesy Cauliflower.

The Salisbury steaks were basically hamburger patties with some extry stuff thrown in, the brown gravy was just a packet from Kroger- it was a bit high on sodium but that is good with keto.

Now….we’ve tried smashed cauliflower in the past and I’m not a fan and I’m not going to lie to you about stuff- smashed cauliflower is NOT and never will be “better than potatoes”…it’s just not. However, with some cheese and eating it with the steak, it wasn’t bad.

As for drinking, I had 80 ounces of water and 1 diet soda.

I also had my GNC Mega Men Energy and Metabolism daily vitamin, a magnesium pill, iron pill and allergy pill.

As for exercise, I walked three times during the day, 16 times each time for a total of 48 minutes of walking at about a 3mph rate. I also played some basketball with my son for about 30 minutes.

Here are my numbers.

1587 calories (goal is 1400)
776 calories burned
811 net calories
23g carbs
4g fiber
19g net carbs
74g protein
128g fat
10g sugars

MACROS

6% Carbs (5% goal)
75% Fat (75% goal)
19% Protein (20% goal)

At no point during the day was I hungry.

We are finding foods that are delicious, only going out to eat once per week and keeping that keto friendly as well and we are finding keto friendly recipes for stuff that is loaded in carbs. So far, I haven’t had a craving for high carb food and I feel great. I’m already walking better, clothes feel better and I’ve dropped some weight.

This morning, I was down to 411.8 which is 14 lbs gone in 9 days. I will only be weighing once a week starting this Saturday- I’m only weighing daily right now because this is water weight and you also lose big numbers this first couple of weeks and it’s great motivation.

My biggest problem will be once all the water weight is gone and that weight loss number slows down or even stops. I need to remember to believe in the process, stay committed and be patient.

Being able to eat delicious and filling food will help with that because I don’t feel like I’m torturing myself on this new lifestyle…it’s honestly something I could do for the rest of my life and that is a plus. I can be like “why am I eating bacon, amazing food and not losing weight?? I’m eating this amazing stuff and it’s all for nothing.”

Good luck to everyone and if you ever have any questions or just wanna chat- email me at sharky@sharkysworld.com. I may not have all the answers but I can research and try to help find it for you.

Love, Peace and Sharkyness
~~~~~shArky~~~~~

My Week On Keto

My Week on Keto

You’ve probably heard of keto by now and it sounds pretty impossible- it’s impossible because you get to eat a lot of bacon; but it also seems impossible because you can’t have sugar or bread!

Two types of impossible…and both are wrong.

I’m not going to break down what “keto” is or why it works- for that, do some research and then watch an awesome documentary on YouTube called – “Fat Head”. That will explain why and how it all works and why it makes sense. That will also explain why gluten allergies are suddenly the “cool” thing and give you an explanation to hit back with when some idiot says “we done did grow up with that there wheat and we ain’t never none of us done did die! Gawd dang it!”

What I want to do is give you some REAL information based on my first week trying the keto lifestyle (not a diet).

It’s taken me this long to try it because I was very skeptical, none of it made sense based on all the information I had about dieting and weight loss- how can you eat fat to lose fat…I mean you ARE what you eat! Wrong. I grew up with the government telling me to eat 10-12 servings of grains and almost NO fat!

Over my 39 years on this floating rock, I’ve tried a few diets and I’ve only had success a few times but that was really hard and I eventually gained all of my weight back and then some. My highest weight was 440 lbs and it wasn’t that long ago. I would lose 112 lbs, or 80 lbs and then gain it all back, but I never gave up. I started again this year with the whole “I’m gonna do it this time!” And I lost some and gained some…back and forth until last Monday (April 17th) when I decided to try this keto stuff…thanks from some pushing from my wife.

I hopped on the scale and I was at 425.8 lbs. My wife hopped on the scale and she was at…….well, she was not happy with the number, that’s where she was.

I’ve always said that I will NOT have weight loss surgery- I got here on my own and I need to fight my way out…so why not add keto to my other failed attempts; at least they can put “he never gave up” on my tombstone.

If you follow me, you know that we have already been trying some low carb stuff like “Fat Head Pizza Crust” but we hadn’t actually gone all the way- actually, we had stopped and decided to just hit Wal-Mart up every night for candy, cookies and junk and the ONLY thing that kept me from getting back to 440 lbs was the fact I was still doing my daily walking at work, which comes out to about 2.5 miles.

I read what we were supposed to do and laughed…..eat bacon, meat, lots of fat, REAL butter and you will lose weight…hahahahahalololololhahaha. Sure.

Day one wasn’t terrible, I had sort of put some of my food in the day before…for a normal day. I only got breakfast and lunch entered and was already at 118g of carbs…so my normal day was about 300-400 carbs…on the 17th, I had 21g of carbs- which was 5% of my 1,541 calories for that day…with my walking, I had 1,110 net calories.

I wasn’t starving and didn’t feel like I was really “torturing” myself either. I had a protein shake for breakfast, huge salad (with regular dressing) and a huge taco salad for dinner. I had some jello and an angus hot dog to snack on….thanks to the hot dog and regular dressing, my fat was pretty high.

For 7 days, I kept it around 15-25 carbs and 5%-10% of my MACROS….with high fat, moderate protein. I ate stuff like bacon, low carb meatloaf, pork rinds, full fat mayo with tuna fish, rotisserie chicken, pepperoni, shrimp and even broke down and had 2 cookies on Friday night and by “break down” I mean, I decided to make that my one, real reward per week. I wasn’t really having any issues to break down.

On Saturday, we took a “day off” and hit Buffalo Wild Wings- I got a medium order of traditional wings with blue cheese and drank water. I was stuffed, it was a higher calorie meal than normal but the carbs were very low and the fat was very high. It felt like a “day off” but it really wasn’t. I had more calories than normal but only 24g of carbs.

I even pee’d on a stick a few times to check my ketones and you could clearly see that it was working.

After one full week…I’m down 12 lbs and the wife is down 11 lbs. The only exercise we’ve done is walking, some basketball or shopping. I ate a ton of fat, some protein and very little carbs and I feel amazing. Eating this way also seems to automatically keep the sugar down as well…since carbs and sugars go hand in hand.

I haven’t noticed a huge amount of extra energy or anything like that, but I have been taking a daily vitamin, magnesium and drinking lots of water so “keto flu” hasn’t been too terrible- I have been a little sore, had a headache once but nothing major.

There is a huge difference though and that is why I think I have found the answer (at least for me)- the way I feel isn’t the same.

After a week on a “normal” diet, where I tried to limit my fat, I usually felt annoyed, angry, moody, depressed and felt like I was torturing myself and it was pointless. Why am I trying to force myself to eat food I can’t stand or kill myself in the gym, only to weight the same exact thing or even MORE???? (“Fat Head” also helped me understand why I had felt this way.)

Why not just enjoy my bag of Doritos, washed down with a package of Oreos…life is too short to not enjoy!

At this point, being on the keto lifestyle, I’m happy, motivated and the more keto friendly recipes I find the better life gets. The sugar free candy we have today isn’t your grandmothers sugar free candy…trust me- we got some Russell Stovers and it tastes BETTER than that stuff that is full of sugar. You do have to be careful because sugar alcohols go right through you and you will blow up the bathroom…trust me, it’s NO joke!

The key is moderation…sure, eat bacon…don’t eat 5 lbs. of it but eat what you want. Have a piece of sugar free Russell Stovers but don’t eat the whole bag. Sure, go to a restaurant once a week and eat keto friendly. Have that huge double bacon cheeseburger…just have it without the bun. Replace the fries with a salad and drop that fat free dressing crap…we know it tastes like….well, crap.

There is no urge to cheat because there is a keto friendly recipe for about every cheat food you can think of! It’s really not hard- use some common sense, track what you eat (I use MyFitnessPal), keep the carbs low, the fat high and have some protein. Do a little exercise here and there and enjoy life.

It’s only up from here….well, I mean…down….but I’m on my way to becoming a Keto Master and you are all going to be my students.

Bow to your sensei!!!!!

Love, Peace and Sharkyness
~~~~~shArky~~~~~

Keto Master

Working on Day 3 of my training to be a Keto Master…so far, so good.

Let’s look at a normal day and the routine I’m trying to get into –

Breakfast – Premier Protein Shake. Low carb, high protein. (weekends will be bacon/eggs, etc.)
Lunch – Huge salad with some protein and regular dressing, just not an entire bottle.
Snack – Sugar free Jello, tuna/mayo/celery, pork rinds, etc.
Dinner – Grilled chicken, salad, low-cab meat loaf, shrimp, etc

As for suppliments-

2 GNC Mega Men Energy/Metabolism Multivitamin
1 Magnesium pill
1 Iron pill (I have low iron, based on blood results)
1 Sinus pill
Muscletech Pre-Workout Explosion (3 days a week, only on weight lifting days)

That’s about it. We’ll be adding other lunches/dinners, etc as we learn more about low carb food, cooking and stuff.

This is only the third day, so it’s a long road ahead.

I’m trying to focus on eating better right now and keeping my carbs below 30 but yesterday, I went out and played basketball for about an hour with my son and that wore me out. I do plan on getting back on my exercise schedule of stationary bike, boxing, kettlebells, resistance bands and weights in the next week or so. I’m still walking three times a day at work.

So far, in 2 days…the wife has dropped 6 lbs. and I’m down 4 lbs. – I know it’s water weight, trust me…I’m not new to this weight loss stuff.

I’ve been trying for years (with some success) and even though I’ve failed or lost the small success I’ve had…I’ve never given up trying.

Based on all of the research I’ve done and watching my friends lose weight with Keto…I’m thinking this is the road for me.

I WILL be a Keto Master.

Love, Peace and Sharkyness
~~~~shArky~~~~

Pages:«123456»