Hello,
I have been doing Keto since Covid pandemic started and have lost more than 20 kilos, from 86 kgs to 64 kgs, which people are supposed to be gaining weight during lockdown time. That’s keto for you!
This is me before Keto
That fatty bastard with a smile. :p
And this is me after
Still with another smile. :p
So how did I do it?
RULE 1: KETO SHOULD BE SIMPLE. DO NOT OVER-COMPLICATE YOURSELF BY HAVING COMPLICATED MEAL PLANS
Everyone trying to do Keto has probably come across Dr Claudia Caldwell’s Website
There are tons of information that you can access on his channel to get Keto right. The information is super important as a prerequisite for your Keto diet meal plan because you can try to make your own recipe based on the ingredients you have in your own city so I recommend watching his channel. Considering that I am a Muslim, when I was in Japan, here is what my Keto plan looked like:
- Main courses (I mixed breakfast and dinner with these courses): Chicken with Mozzarella and Cabbage Topped with Scrambled Eggs, Chicken Soup with Shirataki Noodles, Fried Chicken using Psyllium Husk Powder, Tofu, Grilled Chicken
- Snacks: Peanuts, Walnuts, Almonds, Fried Tofu, Tofu Noodle with Savory Sauce, Pancake using Coconut Flour with Lakanto Syrup, Cheese
- Drinks: Sparkling Water w/o Sugar
After returning to Indonesia I had to adjust the meal plan as some ingredients back in Japan wereareNoodles not available. You may notice that there are patterns here that I use, which is meat, green veggies, and drinks without sugar
- Main courses: Beef Rendang, Spinach Soup, Chicken Soup with Shirataki Noodle, Fried Pulled Beef, Chicken with Mozzarella
- Desserts: Pancake with Stevia Syrup
- Drinks: Plain Tea w/o Sugar
Keto is super simple and healthy you do not have to prepare complicated recipes. You can make your own based on ingredients that do not contribute to Insulin Resistance!
RULE 2: INCLUDE GREEN VEGGIES TO YOUR MEAL PLANS
Green veggies like cabbage, kale, spinach, lettuce, and any leafy vegetables you can think of are great driving factors to your Keto success. I have tried once integrating just meat into my meal plans but I ended up having inflammation. So veggie is a BIG YES and you do not have to worry about eating veggies too much.
However, do avoid veggies like carrots, corn, and stuff similar to those veggies since it has hidden sugar in it
RULE 3: DO READ THE LABELS FOR THE HIDDEN SUGAR BEFORE YOU PURCHASE A PRODUCT AT SUPERMARKET
High fructose corn syrup, sugar, brown sugar, starch, and any of those things you should try to read the label first before buying. Let’s take Yogurt as example
The yogurt which they itself is alright for Keto, (although dairy products are best to be avoided as it may cause bloating), but when you read the label
It contains Peach Puree that is literally high in sugar. So you might try to avoid these HIDDEN SUGAR to stay on your Keto diet
Good luck with your Keto journey and let me know if you need something to clarify. 😉