|Posted by Amanda Reed on December 19, 2014 at 10:05 AM|
Of late, I've been getting private messages on FB about every other day, sometimes more than one, from people --friends, family, and even strangers-- asking me how my family is losing the weight. I'm thrilled that people are asking because I'm in love with this WOE (way of eating) and I want to share! So I'm going to put down here all kinds of deets (details) so that I can just paste one link when people ask. I do not mind answering questions one tiny iota!
So first off, the way we are eating is called Keto or LCHF, which stands for Low Carb, High Fat. It sounds so counterintuitive to eat high fat to lose weight and be healthy, but it works!! Our body needs the fat! When the low fat movement hit, heart disease and rampant obesity sky rocketed. The fast food industry got blamed. But it's just not the case.
First thing I did was to watch Fathead, The Movie. I watched it on Amazon Prime for free. But if you don't have Amazon Prime, you can also watch it for free here on youtube. It's well over an hour long, about an hour and 45 minutes. But luckily, it's funny. And it puts things into layman's terms. I literally have watched it 3 times. That's how I got comfortable with the idea of high fat.
Next, I watched this presentation by Dr William Davis, author of Wheat Belly, also free to watch on youtube. Life altering. It explains so well why trying to eat low carb and eating "low carb" breads and tortillas just doesn't work. I never stopped having cravings in my entire life until I cut wheat completely. It used to be a healthy grain, but it's been botched. I urge you watch it.
So then I went to the Atkins website and joined, again for free, and checked out the food lists for "induction" or start up, and "OWL" or ongoing weight loss. They are also known as phase 1 and phase 2. I decided to skip induction completely because I didn't feel like I could stick to such a restrictive plan. It didn't stop me one bit from getting into the state of ketosis, where your body burns fat for energy instead of sugar.
Everything in a nutshell:
I eat foods that are on the atkins induction list and the ongoing weight loss list (phase 1 and 2 on their website). I cut out all grains, no "low carb" tortillas or breads. I eat very little convenience food. I eat as much fat as I can. Butter, coconut oil, olive oil, mayonnaise, bacon and bacon fat, fatty cuts of meat, eggs, heavy cream, the skin on the chicken, creamy dressings like ranch and ceasar (as long as they don't have a lot of sugar, usually just a couple of carbs per serving).
Once I was in ketosis, my body started telling me again when I was hungry and full. I didn't have that at all before while I was eating carbs.
A typical day for me is: a large cup of coffee with a few tablespoons of heavy cream and some splenda for breakfast; midmorning I'll have a couple of eggs cooked in butter with some breakfast meat of some kind. Then I'm usually good until around 2. I'll have some cheese and lunch meat around then, maybe some veggies and ranch. Dinner is some sort of low carb recipe off the internet (genaw.com has a lot of very simple ones) with a salad. Later that evening, we normally make some sort of dessert. One of our favorites is to whipped heavy cream with some cocoa powder and sweetener to make a mousse.
I make sure to drink a ton of water, and the more I drink it the more I want it. We do eat some sugar free candies like Atkins candy and Russel Stovers, but they can cause some gas (or worse) so you have to be careful how many you eat. We limit the diet soda because aspartame is a jerk and makes us feel like crap.
If you need some help with menus, ibreatheimhungry.com has menus for several weeks including a kickstart menu.
Watch this, too, he's so plain and simple to understand. It's only 29 minutes long and Bob has a great accent, so he's fun to listen to.
My favorite blogs to get recipes:
Pinterest is fantastic, too. There are tons of LCHF bloggers with recipes coming out their ears!
Here is a list of the "weird" ingredients I keep stocked in my house.
Honeyville Blanched Almond Flour (I order 5 lb bags from Amazon)
Swerve Sweetener in both granular and powdered (it's a natural sweetener that is healthy; available at Meijer, some health stores and online)
Stevia Glycerite (I use Now brand)
Psyllium Husks (whole and powdered; This is just fiber, and is found in metamucil.)
Whey Protein Powder (I use Bob's Red Mill brand; online or at Oleson's so far)
Golden Flax Meal (Don't use regular.. it's gross. Just use golden. I get it at Meijer. It's cheap)
Coconut flour (Bob's Red Mill is decent; online or most stores)
Flaked unsweetened coconut (I get it at Tom's)
Xanthan Gum (Hodgson's Mill brand sells small red packets by the gluten free food at Walmart, it's a thickener that is non-starchy)
Other than that stock up on:
Heavy Whipping Cream
Full fat cheese of any variety you like
Mozzerella (The part skim stuff is fine, you'll be amazed how you use this. Like here...)
Skin on chicken
Almond Breeze, original, unsweetened almond milk (it has 1 carb, and 1 fiber, per serving. This makes it 0 net carbs)
Pork Rinds, even if you don't like them, they come in very handy for recipes