Monday, January 28, 2019

Monday Weigh-in A Little Disappointing.

The Monday morning weigh-in was a little disappointing. The good news is I didn't gain any weight. The bad news is, I only lost 2 lbs.  On top of that, I'm on my second week and I'm not in ketosis yet. Time to get a little more hardcore.

Usually, I fast more. I have to admit although I stayed keto friendly on foods, my intermittent fasting sucked. On top of that, I think I'm eating too many nuts and olives. Both can be high in carbs when overeaten.

Plan for this week is to get more serious. I'm making turkey soup for the family tonight, and a nice pot of bone broth for me. I think I'll be doing 24-hour bone broth fasts for today & tomorrow. Starting Wednesday, I'll try and get a good 3-day water fast in. Hopefully, that will get me in a nice state of ketosis by Saturday. 

I'm not worried. I'll just have to pick up the pace this week. Time to get a little more serious.
Week 2 - and 12 pounds lost. Ten lost in the first week, two more the following week. Let's see if I can pick up that weight loss this weekend. Ideally, I'd like to lose 60 pounds by July. That's only 10 pounds a month, and I should be able to accomplish that on keto.

Wednesday, January 23, 2019

Cauliflower Rice Recipe - Simple and Easy

My mother was making a rice dish that I really enjoy. For the most part, all the ingredients in it are keto with the exception of the rice. I decided to try my hand at cauliflower rice. To my surprise, it was super simple to make and tasted great!

Here's how I did it.


Olive oil

Break up a head of cauliflower in a colander. Then place a handful in a food processor. Chop till its the size of small pebbles. Dump in a bowl and repeat till all the cauliflower is processed. I had to do a handful at a time. It may have been my food processor. But when I filled it, the stuff at the bottom was turning into cauliflower flour, and the stuff at the top wasn't getting cut at all.

Break up cauliflower and process a handful at a time.

Once my cauliflower was processed I heated up two tablespoons of olive oil and two tablespoons of butter in a large wok on high heat.

Two tablespoons of olive oil and melt two tablespoons of butter.

Once the butter was melted I dumped my cauliflower into the wok and continuously stirred it making sure it didn't burn. I only cooked the cauliflower for about five minutes or so. It wasn't super soft, and it was a little crunchy. If you want it softer, just cook it longer. Just keep stirring so you don't burn it.

Continuously stir it in the wok till it's the desired consistency. I cooked mine a little over 5 minutes.

Now substitute any rice dish with your cauliflower rice. My mother made Lubnia which is a Lebanese dish of beef, onions, and string beans cooked in tomato sauce. It tasted awesome with the cauliflower rice!

Use it just like rice. This honestly tasted fantastic and I didn't miss real rice at all. I'd definitely eat this again! Two thumbs up for cauliflower rice!

Tuesday, January 22, 2019

Keto Breakfast - Eating On The Run

One of the biggest things I love about a ketogenic diet is how convenient it can be. I had a really hard time climbing out of bed for work this morning. It's 6 degrees outside, and I was up all night playing SteemMonsters.  Running behind schedule, tired and a bit grumpy I headed out into the snow-filled tundra of Buffalo NY.

I needed gas so I stopped at the gas station and filled up the car. As the gas poured into the tank my stomach grumbled and feeling tired I craved a jumbo coffee. Usually, I would get one of those massive sugar filled vanilla crapacinos & a breakfast sandwich. This morning I got the turkey, egg, and cheese breakfast sandwich and sacrificed my crapacino for a black coffee.

Here's part of the simplicity and beauty of following a keto diet. I get to work, remove the bread and toss it off to the side. That bread is garbage and not keto friendly. I then chow down on a delicious egg, cheese, and sausage patty, and sip a delicious black coffee.

Yummy egg, turkey sausage, and cheese patty & large black coffee. This really hit the spot. A simple, satisfying keto breakfast when I'm on the run.

With keto, I can make small sacrifices and still enjoy delicious food. Another great example is being out with friends and they want to stop at a burger joint. I simply order a plain triple bacon cheeseburger. Skip the fries and sugary drink. Toss the burger bun in the trash and you're out with friends enjoying a meal and staying keto.

On other diets, I'd hope the greasy burger joint offered a salad. On keto, this isn't an issue any longer. Almost every menu offers keto friendly food with a couple of modifications. I always shy away from barbeque sauces, and condiments out of concerns of added sugars.

Stay keto my friends. 

Monday, January 21, 2019

Monday Morning Weigh-In

Really happy this morning! I woke up not expecting much. To my surprise, I stepped on the scale and discovered I lost 10 pounds! Last week 272 this week 262!

I'm not even in ketosis and I lost 10 pounds intermittent fasting and eating keto friendly foods. On the other side of that though I urinated on my keto strip and I peed negative. Not even trace ketones yet. It has only been 5 days, so I need to be patient. I've heard it can take up to 10 days. Last time I fasted for 5 days and when I came out of fast I was in deep ketosis.

Like a big part of the U.S., we had a storm roll in over the weekend.  I went shopping to make sure there was keto friendly food in the house and I bought way to much stuff. My plan for this week was to fast till I'm in ketosis. Unfortunately, I have a few more days of food to eat. So the new plan is, eat healthy, keto friendly food with short intermittent fasting. 12 to 24 hours feeds. When the food is gone, which should be a day or two, if I'm not in ketosis, I'll hardcore fast till I'm in ketosis. If it only takes a few days fine, if it takes a week I'm good with that too.

Sunday, January 20, 2019

Bacon Fried Kale.

RECIPE: Bacon Fried Kale

I cook with a lot of bacon fat. Here's a really simple recipe I came up with that I absolutely love.


3 strips of bacon
A wok or pot full of kale.


Take 3 strips of bacon and fry in a wok or deep pot. Once the bacon is brown, crisp and delicious, pull it out and set it on a plate leaving the bacon fat in your wok or pot.

Fill your wok or large pot with kale and fry in the bacon fat. You must constantly stir the kale so it doesn't burn in the hot grease. When all the kale is coated in bacon fat and begins to wilt, toss a couple tablespoons of water into the wok to help steam the kale. Continue stirring as it wilts. Add a couple more tablespoons of water while you continue to stir until your kale is the desired consistency. Keep adding water if you like it soft and mushy like spinach, or add less if you enjoy it a little crisper. Empty cooked kale into a large bowl and crumble bacon over the top of it. Stir till bacon is mixed in and enjoy.

I cook this side for myself all the time. My family actually loves this. If you wanted to, you could add a little chopped garlic and some white or green onion for a little-added flavor. Salt and pepper to taste, and this is one delicious high fat side dish! 

I forgot to take a picture. I cook this often though. The next time I cook this, I'll make sure to add an image to this post. 

Sundays Are For Eating.

Sunday's at my house have always been about eating. For the most part, it's a family day. Sunday breakfast is huge in this house, we have a big family dinner with the cousins, and let's not forget about all the snacking during the football games.

So I woke up this morning and made a simple feta cheese 3 egg omelet. It was simple and delicious.

For dinner, the family had breaded fried chicken with a sesame sauce. The sauce is made of tahini (sesame sauce), lemon, and salt.  I had fried chicken without breading drizzled with the sesame sauce, and a side of kale mixed with bacon and fried in bacon fat. Bacon Fried Kale Recipe. I still felt a little hungry so I ate one whole avocado to help fill me up.

The NFL playoffs are a pretty big deal in our house. While I watched the game with my father we had a spread of cheese, olives, chips and dip, the usual football fare. I nibbled on cheese wrapped in turkey, dill pickles, and a few peanuts in the shell. I stayed away from the high carb foods like potato chips.

For me, the important thing on Sunday is to enjoy the family, and stay keto. I think that's what I like the most about a ketogenic lifestyle, you really can have the best of both worlds. We're planning a big super bowl party. I'll post my keto friendly spread a couple of days before the game.  Keto makes it really easy to enjoy delicious food, and stay on diet.

I went shopping Friday with the intention of just buying food for the weekend. As usual, I have a terrible time judging food amounts for keto. I still have a bunch of leftover food and I plan on doing intermittent fasts/24 hour feeds. Basically, I'll just eat one large keto friendly meal, once a day until the foods gone.

I'm going to do a weigh-in tomorrow morning. I'm pretty confident I'm not in ketosis yet, so I'm not expecting much. I'll also use a keto strip (urinalysis) to see if I'm in ketosis.  As soon as the food I bought is gone, I plan on doing a fast until I'm in a deep state of ketosis when the urine strip turns that deep purple color.

I think my first weekend on keto went well. Now it's back to hardcore diet mode, watching everything I eat and staying keto for the rest of the week.

Saturday, January 19, 2019

Weekend Eats - Lunch and Snacks

I rarely fast on the weekends. For the most part I snack throughout the day, but always ketogenic friendly food.  Sunday I'll have a big breakfast with family, keto compatible dinner, and keto friendly snacks throughout the day.

Today I woke up, skipped my coffee. Now that I'm in the swing of things I'll really be reducing my caffeine intake. Caffeine creates cortisol in the body, cortisol in the body creates gut fat. I'll probably get down to a cup  a week with my Sunday breakfast.

I ate 3 hard boiled eggs for breakfast.

For lunch I made a huge salad:
Salad Mix
Capicolla ham
Krakus Ham
Bleu Cheese
Greek Olives
Tossed with olive oil and apple cider vinegar.

Tossed salad mix with olive oil and apple cider vinegar. bleu cheese, capicolla ham, krakus ham, turkey, salami, and greak olives. 

Throughout the day I rolled up a couple pieces of ham or turkey and wrapped it around some sharp cheddar cheese 

For a late night snack before writing this I took a celery stalk and spread a little natural almond butter over it.

1 Celery stalk cut into thirds and filled with natural sugar free almond butter. 

Done eating for the day. Next meal will be Sunday breakfast with the family tomorrow morning

I just started started a twitter feed @ketoblog on Twitter.

Eat healthy, eat fat, and get skinny!

Friday, January 18, 2019

Breaking Fast - Approximately 40 Hours

I was having a hard time getting into the swing of things at first.  Monday evening was officially my start date. Tuesday was a bust. I broke down and ate some candy I found in a cupboard. Leftover Sour Patch kids from Halloween! The perfect snack while watching Project Bluebook. Needless to say, I was a bit ashamed of myself after the fact. 

Wednesday I was determined not to cheat. All the junk food was officially out of the house. It was now time to get serious! Can I get a do-over:)  I did really good between Wednesday and Friday. I'm guessing I fasted for a little over 40 hours. Nothing but water and coffee. I'm pretty proud of myself for the most part. Not a bad start and now I feel like I'm back in the swing of things.

At about 4 o'clock this afternoon I ate a small handful of peanuts in the shell. Then officially broke fast at 5:30. Generally, I don't count calories I just eat till I'm full and I eat keto friendly food. Here's what I had:

2 tablespoons almond butter right from the spoon.
3 slices of spam (yes, spam is ideal meat on keto.)
4 eggs scrambled with some cream.
3 slices of sharp new york state cheddar
1 large bowl of pre-made salad mixed with apple cider vinegar and olive oil.
2 slices of swiss cheese mixed in the salad

So I had a nice feast. I fried the spam in about a tablespoon of butter. Mixed in the eggs, and added the cheddar cheese at the end. Very delicious. I was still a bit hungry though, so I added a bowl of salad mix.

I'll admit I eat really strange when I first start out. My goal is simply to get into ketosis as quick as possible. For the most part, I eat anything that's high fat and low carb. I generally don't fast on weekends, so I'll eat a nice meal tomorrow and Sunday is almost like a cheat day but with strictly keto friendly foods.  As soon as I get into ketosis I'll start making actual keto friendly meals.

I'm looking forward to seeing how fast I can get into ketosis. I bought some keto strips (urine strips) and I'll check myself Monday morning along with a weigh-in.

Morning Coffee - Breaking The Sugar Habit

Been on a 36 hour fast so far. I woke up this morning and poured me a coffee. Without even thinking I inadvertently put sugar in it. As soon as I took a sip I spit it out, then dumped it in the sink.

On keto, sugar is my enemy! I don't miss it at all & feel better when I'm not using it. The habit of putting it in my morning coffee though.... It's almost instinctual! You wake up in that fog, shuffle over to the coffee maker, pour your cuppa, and plop a nice heaping lump of sugar in it. The entire process is almost automated.

On a ketogenic diet, fat is good, sugar is bad! Oh, and I know a lot of people put butter in their coffee on keto. I just can't! Not even going to try it. As a matter of fact, caffeine creates cortisol which creates gut fat! I'm going to be cutting way down on the coffee intake soon! One thing at a time I guess. Get off the refined sugars, then cut out the caffeine.

Tuesday, January 15, 2019

The Last High Carb Supper

Time to get serious! I weighed myself this morning and put on 4 more pounds. As of this morning, I'm at 272 pounds. I got most of the high carb food out of the house. I decided to eat more than just the fruit though. I cheated during the NFL playoff games and drank an abundance of alcohol and a few slices of pizza. So much for only eating the healthy carbohydrates in the house.

So last night I enjoyed my last high carb supper. I will not be eating like this again for a while so I enjoyed myself immensely!

So good. Pot roast drowned in gravy. A roasted russet potato with butter and drenched in sour cream. Acorn squash filled with melted butter. Yes, I enjoyed this immensely. Funny how we take carbs for granted till we deprive ourselves of them! 

Time to return to intermittent fasting and hardcore dieting. The goal is to lose 72 pounds in 2019! I'd like to achieve this by June. That's pretty hardcore though, so if I end the year 72 pounds lighter I'll be a happy man!

I cheated hard since Christmas intentionally. I've heard stories that you put on the weight as fast as you lose it with keto. Considering how I cheated over the holidays, I think that there is probably some truth to that.  Once I get this weight off I'm going to ease out of the diet, with a strict regiment of healthy eating.  I'm looking forward to seeing how well I maintain my weight loss. One day at a time though. First I have to lose the weight :)

Started fasting last night at 12 midnight. I broke fast today with 2 tablespoons of almond butter. First fast was 19 hours. I'm going to try and go a few days now on only saltwater. I'll post a saltwater recipe tomorrow. I'm going to try and get into a state of ketosis as quick as possible. 

Deep breathe! Here we go again! Time to lose this weight and get thin... Wish me luck :)

Thursday, January 10, 2019

The House Of Carbs

My house is filled with all kinds of yummy carbohydrates. Mostly, fruits and vegetables. Definitely not conducive to a ketogenic lifestyle. It's time to get the high carb sugery foods out of the house!

I weighed myself this morning. Since I've gotten off my diet on Christmas Eve I've put on exactly 20 pounds. My goal by Christmas was to get into the two forties. On the night before Christmas, I weighed in at two hundred and forty-eight pounds. This morning my weight was 268.

Twenty pounds might seem like a lot to gain in a little over 2 weeks but it's really not. My understanding is at least 10 pounds of that weight is water weight. You're pretty much guaranteed to put this back on after you break-fast and begin consuming carbohydrates again. The other ten pounds I attribute to eating mass quantities of refined sugars through the smorgasbord of pies, cakes, and chocolates I gorged myself on over the holidays. Not to mention all the alcohol, and rich foods!

I know a lot of people don't agree with this, but you only live once! I set goals and when I reach them I cheat. In my humble opinion there's nothing wrong with the occasional cheat day. I just tell myself that I have to get back on the diet when the time comes. Well, the time has come!

So I weighed myself this morning and I'm comfortable with the amount of weight I've gained back. For the most part, I've maintained fairly well over the last couple weeks. I was going to start back on keto today, but have decided to wait. I took inventory of the food in my house and have come to the conclusion that I live in the house of carbs! Most of this is fruits, vegetables and quality carbs from decent foods.

I hate throwing out food! Not only is it wasteful, but I feel like I'm just throwing money in the garbage. I've decided that I'll try and maintain a healthy diet for the next few days and eat these fruits and high carb vegetables before I return to my Keto diet.

I won't be posting again till probably around Monday. I'll do another weigh-in Monday morning, and resume my diet and blogging.

Wednesday, January 9, 2019

My Keto Blog - My Journey.

I weighed myself a couple weeks before 2018 and discovered I weighed 315 pounds. I had quit smoking a couple years prior. At the time I weighed around 245 pounds and really packed on the weight while quitting that terrible habit. I decided I would lose at least 50 to 100 pounds in 2018.

 I decided to weigh myself again in October of 2018 after dieting or at least eating healthy all summer. I had only lost around 20 pounds for the year. Disgusted and discouraged I knew I would put the weight right back on as soon as the holidays arrived. I needed to do something drastic!

 As I began scouring the internet for diet ideas I kept coming across websites dedicated to ketogenic dieting. Each site made outrageous claims about the amount of weight the participants lost. Each site was a testimonial to how good they felt after trying the diet. After finding site after site talking about this, I decided to try it myself. I got into ketogenic dieting extremely skeptical, and three months later I'm a huge believer.

Between the middle of October till Christmas eve I had managed to lose almost 50 pounds. Let me repeat that, I lost close to fifty pounds in under three months. I am now a keto believer and further proof that the ketogenic diet and intermittent fasting works! 

On Christmas Eve of 2018, I stopped dieting. I decided to enjoy the holidays and eat whatever I wanted. The last time I weighed myself, I had put 20 pounds of the weight back on. Honestly, I expected that. I ate like a pig throughout the holidays. I drank beer, consumed other carbohydrates, and gorged myself on all the food I deprived myself of over the last 3 months.

Tomorrow morning, I'll weigh myself one last time before returning to my diet. My goal for 2019 is to get below 200 pounds. I'd honestly like to do it before July of 2019. For motivation, I've decided to blog my experience here on blogger.

I will state right now, I'm not a nutritionist or any type of health expert. This is just a chronicle of what worked for me. I'll be posting diet results, recipes, as well as keeping a journal of what I consume and how I fast.

I would strongly recommend consulting a physician before starting any diet. Drastic times call for drastic measures, so some of my dieting techniques may even be unhealthy. Take this into consideration if you're thinking about copying me.