A daikon radish by any other name would still be low in carbs. Moola. Lobak. Labanos. My trusted trainer @limby2 introduced me to this intriguing low carb substitute for all things white and carby. And now I will retreat into my test kitchen, aka my forest green 90’s esque kitchen with a partially functioning stove, and emerge only when I have found many innovative ways of eating this exotic long white radish. As you were.
Total: 112g protein, 84g fat, 9 carbs (net), 1,266 calories
This week's meal plan, and maybe the next 4 weeks' even! A huge calorie deficit with just enough nutrition to keep my muscles from breaking down, combined with daily 16 hr fasts will allow me to cut a good amount of fat over the next month.
I'll also be completing three 5k's a week, and lots of deadlifts too.
4 weeks until I go see a USCG recruiter and see if I qualify to serve.
A couple people have messaged me and asked if I have lost a lot of strength and muscle while doing Keto. The short answer is nope!
Keto isn’t a diet where you can eat all the fat you want and you lose weight, let me make this very clear, you can get fat on Keto.
Although I feel my strength goes up at a more expedited pace while on a conventional diet, I have hit two new PRs while on Keto, and I actually look much bigger in the shoulders and forearms now than I ever have.
Being in Keto sucks the life out of you sometimes.
Taking a product that helps take away that flu and mental fog feeing in the gym is Worth every cent.
I see everyone posting on various multi level marketing about taking exogenous ketones to go into Keto despite what you are eating. Save yourself a ton of money, and friends, and just say no thanks, As that’s how none of this works.
Keto Factor utilizes exogenous ketones to help give a bump of energy in the gym. In Keto your body is producing Ketones, however taking them exogenously you can get an amazing rush of non jittery energy to smash your workouts!
So ready for a new week! Did Costco and the grocery store today and made a super easy favorite dinner. Wings (from frozen at Costco) and some romaine with caesar (I use Ken’s) and bacon. This week I’m doing a little experiment and upping my protein. I’m hoping for more energy so I can go on more runs and do more yoga - been feeling a bit run down lately. Have you ever upped your protein on keto and had good results? I’d love to hear! #keto#ketofam#lchf#lowcarb#ketogenicdiet#ketogains#ketogainswomen
Here is the daily checklist you should be following to be a true keto hacker!
FOLLOW YOUR MACROS
If you want to stay in ketosis you need to be following the right macros. 75% fat, 20% protiein, and 5% or less from carbs is the proper macros for strict keto. Track and measure your foods to ensure you are getting the right macros and watching out for hidden carbs. After tracking for a little while you will be able to eye ball portion sizes to make this process easier!
Aim to get at least half your body weight in ounces of water. You can make sure your are properly hydrated by checking your urine color. You want to be in the light yellow to clear for good hydration. If you are yellow to dark yellow than you should drink some more water!
Since the ketogenic diet has very little carbs it limits the release of insulin. Insulin is a hormone that is responsible for a lot of electrolyte storage, so while doing keto your body begins to flush electrolytes. That is why you need to make sure to adequately replenish them. You need sodium, potassium, and magnesium. Add salt to your meals and aim to get 3000mg of potassium/day and 400mg of magnesium/day
EAT HEALTHY FATS
While doing keto you want to get your fat from varied healthy fat sources. This means eating things like avocados, coconut oil, olive oil, nuts, eggs, and butter. When you are getting a variety of healthy fat sources your body will also be getting a lot of other micro nutrients as well which is great for health.
What is in your keto checklist? Let me know in the comments below!
Looking for some fly KETO gear? 🔥
Tees and tanks available ➡️ @ketohackershop
One of my favorite soups with a Keto twist! #ZuppaToscana 🍲 #betterthanolivegarden made with Cauliflower, Kale, Celery, Onion, Sausage, Fresh Garlic, Chicken broth, chicken bouillon, red pepper flakes and heavy cream all cooked in a slow cooker. 🔥
That awkward moment when the protein-fear-mongering keto gurus see this study...
Not to mention I've seen plenty of friends who have eaten absurd amounts of protein and ketones levels weren't affected. But hey, what does science have to do with anything? Energy balance doesn't matter, Keto is MAGIC and you can eat ALL the fat and still get six pack abs, right?!? Pass me my keto coffee!! (Sarcasm)
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Travelling and Nutrition
Travelling can be tough sometimes - especially when you are away for weeks at a time. -
It is incredibly convenient to eat out while away from home but sometimes good food choices aren't always available. In addition I find that I'm much more likely to cheat on my diet if I'm not the one preparing the food or if there are an abundance of bad choices available with few options for healthy ones. -
When travelling I've found that the more I plan the better off I am. This means food prep!
I originally planned to be travelling for a week but it morphed into a two week trip. -
As I planned for 6 days and it's now going to more than double I decided to load up on food again.
It's paramount to fuel your body to succeed - and everybody's body is slightly different. This is why I feel it's so important
to be in tune with your body. Take the time to understand what will allow you to achieve more and what will keep you from accomplishing your goals. -
Food is fuel for you body. Fuel yourself wisely. -
As a parting side note I feel like I'm getting a feel for what it would like to be to live out of a car. I'm not sure what this means (if anything).
Keto lasagna- sub pasta with zucchini. Dreaded this meal because I thought it would be watery and gross. There was quite a bit of water in the pan, but almost none in my serving! It was deeeelish. Definitely a #ketostaple in this house. 🎉
Keto No Bean Chilli.
800g beef mince (20% fat)
200g Bacon Lardons
1 Green Pepper
4 Cloves Garlic
1 Can Chopped Tomatoes
50g Tomato Puree
2 tbsp Chilli Powder
2 tbsp Cumin
1 tbsp Dried Oregano
1 tsp Sea Salt
1 tsp Black Pepper
1. Add 2 tbsp coconut oil to a pan on medium heat. Chop onion, pepper, chilli and garlic and cook for 5 mins.
2. Add beef and bacon lardons and cook until browned.
3. Place beef and bacon mixture in slow cooker and combine rest of ingredients.
4. Cook for 6 hours stiring occasionally.
This should be enough for 4-6 meals depending on the portion sizes you require. I made 4 meals and the macros came out 60g fat, 45g protein and 10g carbs per meal. Serve with cauliflower rice.