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Keto FAQ

Decided to make a post addressing frequently asked keto related questions. I'm not a doctor and am not giving out medical advice. I'm sharing with you what works for me and several other people I coach. As always, your mileage may vary.
How many calories should I eat on Keto? This is the wrong question and it will pull you into the trap of caloric restriction. This is not a diet of caloric restriction.
Instead, focus on staying around 20 g carbohydrates or lower a day, 1 g per 1 kg of your ideal bodyweight. Past that, consume fat to satiety.
For me this looks like this. 15 - 25 g carbs, 68 - 83 g protein, and the rest in fat.
Note: 68 g is my lean body weight in kg and 83 g is my current body weight in kg. As I lose more weight, my range will likely go down. There are also days I'm over 100 g. Do your best with what's given to you daily and press play again the next.
There are days I'm under on protein. There are days I'm over on carbs. It's okay. We do our best…
Recent posts

Morning Proof Coffee - Pre Keto

Several people asked me how I prepare my morning coffees.

It's difficult to answer. Depending on where I was in my diet, they were different. The way I drink my morning coffee now, I don't think I would of enjoyed in the beginning.

So instead of sharing one, I'm sharing all 3 versions.

Morning Proof Coffee - Pre Keto Ingredients 1 c cold brewed coffee1/2 c Unsweetened Almond Milk1 tbsp Stevia Blend Directions Combine everything into a glass and mix until blended.  NotesNone
Morning Proof Coffee - Keto Light Ingredients 1 c cold brewed coffee1/2 c Milk (2% or Vit D)1/2 tbsp Stevia Blend Directions Combine everything into a glass and mix until blended.  Notes The reason I reduce my Stevia Blend is because milk contains lactose, a sugar.  Morning Proof Coffee - Full Keto Ingredients 1 c cold brewed coffee2 tbsp Heavy Whipping Cream1/4 tbsp Stevia Blend1/4 tbsp Pink Himalayan Salt Directions Combine everything into a glass and mix until blended.  Notes Yes. I now add salt to my Coffee…

The Carbohydrates Strike Back

This weekend we celebrated my Grandmother’s 90th birthday
Brisket, Cake, and everything else sugary and starchy scattered the kitchen turned buffet line.
I stayed clear of the bread, the beans, and potato salad, easy.
I even added butter on my brisket. No bbq sauce!
Buttered brisket is amazing, by the way.
Added a good dose of bacon boiled green beans to the side. Put butter on them too. Delicious!

Reactions
I tell you, I had some wild eyes and questions pointed at me. Several people even told me how unhealthy it was.
I just glanced down to my 115 lbs of missing weight and shrugged, saying. “Seems to be working for me.”
Then I slathered more butter on brisket and yummed it down in front of a few confused cousins. .
Later a few asked “So… How much weight you’ve lost again?”
A few of them started to question what they thought they knew about health.
I also had a few others educate me on how it’ll make me fat.
Ah, family. Gotta love them

Saturday
Anyway, I ended up having the cake.
Pineapple, coconut,…

It's Not Binary

I tried Vegetarian, Vegan, and Paleo before Keto. All with decent results. I didn't lose all 113 lbs on Keto so my way may not be optimal for you but please try and tell me if it works for you too.
For the most part, I worked on the baby steps. Consider this.
A pathway up a mountain is intimidating but one step is easy. Enough steps however will get you up the mountain.
Once I stopped fixating on losing 50 pounds. My original goal was 250.
 And I started working on the things I could do today which would help, I flew past my goal and had to make a new one.
Biggest thing.
Diet isn't binary. Everything is a shade of health. If you are so religious about perfect macros, it's going to be a hard journey. We must focus on what is sustainable for us.
The great news is as we progress, we progress. We can find new sustainable things! What I'm doing now would never have worked when I was 300 or 250 lbs. We don't have to get it right, we just have to get it better, then keep revis…

Crazy Comparison

Last month I was doing an amazing job on keto.
I lowered my weekly average of carbohydrates from the first month. I raised fat up to where my protein level was and eventually surpassed it
It was a great time and I could tell it was working for me.
Little did I know what was going to happen in month 3.
Month 3
For month 3, I decided to trust fat more.
I did that by keeping carbohydrates around 20.Limiting protein to around 70g.And relying on fat to get me through the rest.
I soon realized I was going to need to supplement fat so I decided to do this with Bullet Proofing Coffee and Tea
In the beginning, it was a rocky start. I wasn't so sure I could pull this off. My first Bullet Proofing ended up a failure. I wrote about it here.
But I didn't give up
As a result, I now have two recipes Morning Proof CoffeeOffice Proof Coffee
I also have some interesting pictures to share. 
Statistics
This is month 2

Notice the calorie restriction?
This is month 3

Note the uptick in calories? 
I'm consuming …

First 2 Months

Keto is more about hormonal regulation than caloric restriction.
Calories In Calories Out is great but it's elementary way of explaining it.
There's a lot more going on in your body. Ignoring all the other factors could be detrimental.
Optimally on paper, you should be working toward 20g carbs total, 90g protein total, and fat to satiety.
Will that work for you? Only you can decide. For the first month, I couldn't do under 50g total carbs for an extended time. I also tried to caloric restrict. I was hungry. I had cravings because I wasn't satiated. I ate carbs for quick energy.
It happens. No shame, just learn from it and try again.
Month 2 I started trusting the science. It was sound science, but I had a ton of dogmatic believes I also thought true. It took me a month to start breaking through them.
Needing carbs, calorie restricting, not eating at certain times. These and more were hard grained in me. They weren't easy to disrupt but eventually I got there.
Now month 3, …

About Me - July

July 8th, 2015, I had the pleasure of meeting Les Brown and hearing him speak. He’s a famous motivational speaker in the US. Check him out.


Anyways, I was over 300 lbs. Sick, moody, depressed, the list goes on. I was not a picture of health.
Something needed to change. If I continued my path, a pine box was coming my way.
Losing weight wasn’t easy for me. I struggled. I hated myself for falling off the wagon. I’d curse myself for every mistake I made.
In the beginning, it was so exhausting.
But finally, I found a way to get out of my own way. I began to trust the process and remind myself every day isn’t going to be perfect. We all make mistakes. That’s how we learn. That’s how we get better.
Then I started to log what I was doing. I began seeing where I’d fall off the wagon and try new strategies because I had on paper strategies which didn’t work. I even shared some my favorite breakthroug

A Decade of Deceit

I discovered a few pics of me about 10 years ago.

Man, my hair was dark!
Man, has camera quality improved!
I was about 250 in that pic, a decade ago.
I got up to over 300 lbs in my 30s
I remember 2 years ago I was watching my 3 kids playing.
I had enough. I wanted to be able to keep up with them.
I made the decision.
Whatever it took.
This is what I did in 2 years.

You can too.

Week 9

Week 9
I thought I was bought in but I swear there’s levels like onions I keep peeling off.
But that means I’m progressing which excites me.
It’s a rabbit hole of adventure and wonder. I just explored the surface!

BPC
Week 9 is focusing on the Bullet Proof Coffee and Teas.
I’m excited to try them. One month ago, I was swearing them off. My perception keeps flipping upside down.
So many prejudices I’m not even aware of, daily, get illuminated. I’m glad I’m seeing them so I can work on them.
I’m also discovering things which don’t work.
Bulletproofing Cold Coffee isn’t the best idea.
Neither is Multivitamins on an empty stomach.
At least not for me. YMMV.

MFP
Like I explained in my expectations, I changed up my macros.
5% Carbs
80% Fat
15% Protein
The real average was
8% C / 76% F / 16% P


Here is my weekly summary


Scale
My weight is still going down. I’m not trying to cut anymore. Instead, I’m letting my body find it’s homeostasis.
Right now, I’m at 188 lbs.
That’s over 112 lbs of total…