Little Mrs. FGG: Lose the “COVID-15” with Keto and Intermittent Fasting | Living
I turned 50 on May 15th. Eating stress during two moves in a year, combined with the unhealthy eating habits I developed during the pandemic, it seemed like I had blinked and gained 15 pounds. My goal was to lose “The COVID 15” on the 15th for my birthday.
I don’t know what I thought I could achieve in a month. I know 15 pounds was a big goal. But I’m happy to say: I lost an average of two pounds per week with a combination of keto and intermittent fasting.
Although I’m still seven pounds away from my goal, it’s only been a little over a month since I’ve been really interested in resetting my weight to my pre-COVID state. This former national competition title holder wasn’t about to NOT look fabulous when I turned 50, but vanity aside: my main reason for losing weight was my health. As a mother, wife, daughter and friend, it is important for me to be there to celebrate many more birthdays. I was recently in the emergency room with uncontrolled hypertension and it scared me. It was time to get my health back. So if you’re struggling with COVID 15 (or COVID 30, in some cases), this week’s column is for you.
I lose weight on the ketogenic diet with intermittent fasting.
The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism from carbohydrates to fats and ketones. Intermittent fasting (IF) is a eating pattern that alternates between periods of fasting and eating. He is currently very popular in the health and fitness community.
I am not a weight loss expert and I am not a doctor. This is not medical advice, just what I discovered while doing keto myself, combined with intermittent fasting. Please consult your doctor before starting any weight loss plan.
Store your scale in a deep, dark and lonely pit. That same pit, it throws you into despair every time you go up there. UNROLL IT! If you must weigh yourself, DO NOT do it MORE than once a month.
Adapt to the fat and go with the flow. During the first two weeks of keto, you are “fat fit”. Fat adaptation is a long-term metabolic adjustment from ketosis, a condition in which your body burns large for fuel instead of carbohydrates. It is generally considered to be one of the benefits of the keto diet. According to healthline.com, Fto adaptation It is said to lead to decreased cravings, increased energy levels, and improved sleep.
Monitoring your macros can help you stay in ketosis and ensure that you are following a high fat, moderate, very high protein low in carbohydrates plan. This is important because precise contributions of macros lead to better results including weight loss and changes in body composition. Large is a macronutrient. There are three macronutrients: proteins, fats and carbohydrates. Macronutrients are nutrients that provide calories or energy. Large amounts are needed to sustain life, hence the term “macroAccording to the McKinley Health Center at the University of Illinois.
When you lose weight, your fat macro is more of a goal than a target since you have fat to burn. Keep doing the right thing and start following.
I am using the MyFitnessPal app to track my macros.
You can consume up to 20g of carbs per day on keto. To lose weight, limit carbs to 10-12g / max per day on keto, or it triggers carb cravings.
Sugar alcohols come in the form of ingredients such as glycerin, mannitol, sorbitol, xylitol, erythritol, isomalt, lactitol and maltitol. To calculate the net number of carbohydrates with sugar alcohols, simply to subtract grams of sugar alcohols (including glycerin), as well as fiber, from the total number of grams of carbohydrate.
You can have stevia and natural sweeteners on keto, but I would avoid or limit them as they can stunt weight loss. I stalled until I cut the stevia (and keto cooking)! Keep it clean if you want to lose. No cooking!
If you stagnate, you can jumpstart weight loss by making a quick three day egg or quick three day ground beef and butter. It totally helped me. Look for instructions on Pinterest.
Christina Oman is a hugely successful emotional eating coach online. She suffered from morbid obesity. Thanks to its keto weightloss trip, she has lost over 100 pounds. “Mindset is the most important thing,” she says, as you embark on your weight loss journey.
She advises checking blood sugar.
Christina says, “Keep carbohydrates at 20g or less” and maintains her own carbohydrate count at 10g per day.
Avoid anything that grows under the ground! This includes peanuts.
So what do you eat on keto?
Keto Christina (Christina Oman) offers suggested meal plans:
Breakfast: 2 bacon and 1 egg
Garlic mayonnaise for dipping chicken
Warm water with lemon in the morning
Excellent example of dinner:
Ribeye cooked in Kerrygold butter
Conversely, you can consume 1000 calories from a meal if you only eat one meal per day. It is an option for intermittent fasting.
Change the meal times if you eat one meal per day.
Avocado (don’t count carbs)
Cream cheese: the “light” are richer in carbohydrates than the full fat ones, so avoid anything that is “light”
Natural cheeses are the best, but still read the label
Cold pressed extra virgin olive oil
Oily fish or fish oil supplement
Peanuts are legumes. They are not keto and they will make you hungry even more. No peanut butter is allowed on keto, although there are supposedly “keto recipes” that use it! Just look on Pinterest and you’ll see.
Chicken breast doesn’t have enough fat for keto.
Eat “fatty” chicken instead.
Good choices: butter, olives, cheese, bacon and eggs.
Eat meals; do not snack.
If you can, try to fast intermittently. Fasting, for some of us, is very useful and brings discipline to the diet. I usually fast from 6 p.m. to noon the next day. I eat green vegetables and a lot of oily salad. I’ll cover my intermittent fasting journey in more detail next week in the column, but, if you can’t wait until then, go get The Obesity Code by Dr. Jason Fung (the book is also available on audible, and he also has a very useful YouTube channel).
How I lost belly weight:
- No snacking between meals as it increases insulin and results in belly weight
- Try to stick to two meals a day for a period of 8 hours or less (or try one meal a day): again, this is to reap the benefits of combining intermittent fasting with keto)
- Eat 3-6 ounces of fatty meat / protein per meal
- Eat 7 cups of vegetables a day to remove fat from the liver and get potassium, otherwise you might have fatty liver
- Sugar free!
- Eat healthy fats (you won’t go hungry. Fats don’t increase insulin)
- NO big bombs (there are Pinterest recipes galore, and they can be delicious, but they can also push you beyond your daily limits)
- MCT oil increases fat burning
- Potassium corrects insulin resistance
- Apple cider vinegar improves insulin resistance
- B vitamins
- Nutritional yeast
- Whole Body Resistance Training Is Helpful
- Get more sleep (growth hormone stimulates fat burning)
- Give your body time to recover from high intensity training – don’t exercise every day.
- Bloating can result from too much kale or broccoli, or too many nuts.
- MSG can be hidden as a good modified starch. Read the labels.
- Restaurant foods can be high in sodium. Pay attention and drink plenty of water.
DietDoctor.com has keto recipes, dinner rolls, breakfast lasagna, bacon, vegetables for salads, chili, eggs in a bowl, soups, sliced cauliflower, cabbage -flowers and big-headed pizza crusts.
This one is nothing fancy: 8 eggs, 1/2 cup grated cheddar cheese, salt, pepper. Simply combine the ingredients and bake at 350 degrees for 40 minutes. I usually add spinach or broccoli with sausage and a little heavy cream. The combinations are endless.
Enchilada: Simply place parchment paper on a cookie sheet, spread grated cheddar cheese to cover the cookie sheet, and bake at 350 degrees for 12 minutes or until melted. Add a row of seasoned grated chicken, then roll it up like a log. Use a pizza cutter to make small sections. Add the desired toppings.
Facebook keto and intermittent fasting groups are full of great tips and places where you can troubleshoot.
The obesity code by Dr Jason Fung
The work of Dr Eric Berg. He has a lot of YouTube keto videos and there are several Facebook groups dedicated to his work. Dr.. Berg is a chiropractor specializing in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia.
Watch “Butter Bob” and “Keto Christina” (Christina Oman) on YouTube
Listen to the “Two Keto Dudes” podcast.
Are you on keto? Have you tried intermittent fasting? What results do you have? Do you have any advice? Check me out on my Little Mrs FGG social media channels (YouTube, Facebook, IG and TikTok) and share your stories!