I have been following Rachel Aust for a while now and I have learned a lot from her when it comes to living a minimalist and ketogenic lifestyle. Even though I am not a strict keto dieter, I am definitely getting there. It’s not easy chugging down fat when I’ve been told all my life that it’s bad for me.
I have been cutting sugar and carbs (mostly processed) and so far it’s been great. In the first few weeks I was eating a lot of red meat and chicken but I grew tired of it because I don’t think my body likes it very much so I’ve switched to eating more fish and tofu. The only thing I enjoyed about it was I get to eat the crispy chicken skin. I still eat red meat but I try my best to have a variety in my meals.
I started meal prepping and these are what I usually have for my main meals. (I use either coconut oil, olive oil and butter when I cook):
Broccoli with chicken or salmon or pork
Stir fried broccoli with bell peppers and tofu
Huge salad with chicken or tuna nuggets or salmon
Egg omelette with cucumber and bell peppers
Lettuce boats (Lettuce with stir fried ground chicken with hoisin sauce)
Avocado salad with bacon slices (I prefer to buy pork belly sliced thinly and I season them overnight)
Coconut pancakes (not the best, still trying to find the best recipe for this)
When there’s more protein in my food, I try to add fat by adding either kewpie mayo, olive oil or cheese. It’s really not easy eating more fat. I don’t crave foods as much as I did and I am full longer. I also add kimchi in my main meals.
But whenever I’m craving for something sweet, I eat one of my fat bombs. My base is cream cheese and I add in cocoa powder, stevia, coconut oil and desiccated coconut. I form them in balls and roll them in desiccated coconut. They’re heavenly.
When I’m craving for something salty, I either eat nuts, lettuce with cream cheese or tofu crisps. I created tofu crisps which tasted like pork cracklings by slicing them thinly and season them with my favorite spices (cumin, cayenne pepper, black pepper, italian herbs). I place them inside a sheet pan covered in olive oil. I think the trick is cooking them in high heat so they form like bubbles and turn crispy. You might want to check on them often as they will burn easily.
When I’m lazy to make breakfast or I’m not famished, I make a smoothie. I try to limit my banana to half than my original recipe and swapped oats to flaxseed meal. I add chia seeds and sometimes I add in some protein powder as well.
Living a keto lifestyle takes time to practice. I don’t really go crazy on my cheat meals but I try to limit it in less than 3 meals. If there are times where there’s really no option and I have to eat carbs, I consider that one of my cheat meals and just get back on track the next meal.
I supplement my new lifestyle with strength and circuit training 4 to 5 times a week. I go for a walk sometimes or perform HIIT exercises.
I don’t see a lot of difference in the scale but my clothes are starting to fit me well. I’m not sure how long I will live this kind of lifestyle but I’m loving it and the results are great.
If you want to try living a ketogenic lifestyle, here are some grocery items you might want to add in your list:
LIQUIDS
Olive oil (both for cooking and for salads)
Coconut Oil
Butter (Grass fed is better)
Kewpie Mayo (personally I don’t like mayo. But kewpie tastes better than the regular ones you buy in the store)
Apple Cider Vinegar
Braggs Liquid Aminos
Coconut Milk/Cream
Hoisin Sauce
Mustard
SPICES (you can buy any spices you like)
Oregano
Cumin
Turmeric
Chili Powder
Cayenne Pepper
Black Pepper
Granulated Garlic
Italian Herb Spices Mix
Himalayan Salt
Cinnamon
DRY GOODS
Almond flour
Coconut Flour
Desiccated Coconut
Cacao Powder
Protein Powder
Shake Mix
Stevia
Nuts
MEAT/POULTRY/FISH
Chicken
Pork
Pork Belly Slices (Bacon)
Tofu
Ground Chicken
Eggs
Salmon
VEGGIES/FRUITS
Lettuce (Lots of it!)
Cucumbers
Bell Peppers
Avocados
Broccoli
Cauliflower