Navigating meal building is actually pretty simple on Keto. It doesn’t matter if you’re eating out or dining in, all you really have to think about is ‘where am I getting my fat, protein and non-starchy veggies?‘. Just skip or substitute the carby sides like bread, rice and pasta, crackers and potatoes, grains or beans – these are not part of the Keto framework unless you need to cycle in carbs (that may come later – after you’ve reached your goals).
This weekend we were in Boston with friends and we went out for brunch. Sure, every meal offering came with breakfast potatoes and toast, but I just went with a loaded veggie and fontina omelette (protein, fat, non-starchy veggie) with a side of bacon (fat) and told them to skip the sides. I don’t care that the bacon costs extra and I’m totally fine with not getting my “money’s worth” with the carbs that are included with my meal (carbs are cheap – that’s why they’re always included!).
My meal was completely satisfying and 100% Keto! I found it super easy “Keeping it Keto” the entire weekend.
My late lunch later at Cheers was a Wedge Salad (bacon (fat), bleu cheese (fat) with a side of Salmon (protein and fat)). Was it wild caught or organic? No. Do I normally eat this much dairy? No – but it kept me in ketosis so I felt really good – I couldn’t even finish it.
At home, it’s the same thing. My family may want the carbs with dinner and that’s OK. I just make sure I have plenty of protein, fats and non-starchy veggies. This may be burgers (fat and protein) on the grill over salad (non-starchy veggies) – where they have the oven fries and I don’t. (They’re all off the buns – haha – WIN!!) I’m totally ok with that as long as I have my avocado mayo (fat), maybe some sliced avocado too (more fat). To me, the fries and carbs are just not worth it.
Another quick dinner we have when I’m at the clinic late is a Rotisserie Chicken (protein and fat) with a side of either sautéed broccoli (non-starchy veggie) with olive oil or tahini sauce (fat), maybe some caulirice too (non-starchy veggie). I use leftover chicken and mayo to make chicken salad lettuce cups the following day.
If it feels overwhelming, just keep it simple like I usually do OR if you’re into cooking or have a hankering for something special, Google Keto and the recipe you’re vying and I guarantee there’s a ‘keto-fied’ version out there. Just remember, if you’re trying to lose body fat, Keto is not a free for all and those fat bombs and keto treats can add up fast!
When it comes to accelerating fat loss, here are some guidelines to follow. Like I explained in Part 1, we have to keep total carbs low (aim for 20 grams or less for now – 30 max) and we must create a caloric deficit so that our body dips into fat stores for fuel. Some of the advice encouraging women to eat more fat and eat to satiety, makes sense – BUT only if you’re not yet fat adapted (takes about 6-8 weeks), OR the deficit is too low causing an imbalance OR there’s other healing that needs to occur. Otherwise, you will likely not lose body fat and may in fact gain weight.
This is where it helps to be connected with your body’s cues. Anything stressful – including under-eating or over-exercising – will activate the nervous system which will raise cortisol – which will turn on the glucose>insulin>fat storage cascade – which likely will end up negating all your healthy Keto efforts from a fat burning perspective.
This isn’t about forcing the body – especially after middle-age or in the menopause transition. We must listen to our bodies and aim for that ‘sweet spot’ between being over-satiated by eating too much — versus getting to that state where we “can’t function” – not getting to that point where we have low energy, feel dizzy, weak, crabby or are experiencing other physical/emotional symptoms <that’s where your body is telling you it needs more water/electrolytes or fuel…It simply may not be ready to use it’s stored fat for fuel – perhaps you’re just eating too little – or you’re too stressed.
Listen to your smart body and adjust the fat up by a serving – maybe more – and see if that helps.
The sweet spot is where we we feel really good, with maybe just a touch of physical hunger or mental/emotional cravings (which are totally normal and will regulate after a few days.)
In Part 3, I’m going to talk about Carb cycling and where it may make sense to experiment with introducing some starchier veggies or fruit to help stimulate the metabolism and/or to ease any feelings of restriction. Stay tuned and feel free to jump into our Free Closed Facebook Group to get a complimentary Keto Jumpstart Meal Plan and loads of support in a small group setting.
