How Many Carbs do you eat?
I eat 20 net carbs per day.
What is your greatest Advice?
Keep it simple. Keep your food simple. Make left overs. Keep the recipes simple until you feel comfortable going out of your comfort zone.
What is the “Keto Flu”?
When you first start a low carb diet your body goes into Ketosis, and you can become tired, experience sugar withdrawal, and headache. Some people may experience these symptoms for a week or so, but everyone is different. You can also experience muscle cramps from Keto Flu symptoms. I recommend taking Magnesium for this. (always contact your primary care provider before starting any type of supplement)
How do you calculate net carbs?
Minus any fiber and sugar alcohols from the total amount of carbs to get your total “net carb” per item.
Do you count calories, macros, serving sizes?
When I first started I did count my macros using my fitness pal. I would highly recommend this when first starting a low carb diet. At this time I do not count my macros, or calories. Only Carbs. If you want to calculate your macros here is a Keto Calculator
Do you work out?
Yes, I work out. 4-5 days a week. I do Cardio and Weight Lifting. When I first started I walked until I built my endurance up, then added weights and more rigorous workouts.
Do you have cheat days?
I normally do not cheat. I have hard time getting back on the wagon if I fall off, so I choose not to eat things that are not low carb. I don’t have a bit of this, or a bit of that ever.
How did you “start”?
I went all in, and gave up everything that I was eating. I decided to make a lifestyle change and just said “NO” when I felt like giving up.
How tall are you?
How much did you weigh when you started?
290 pounds. My highest weight was 330 pounds.
Do drink diet soda?
Yes I do.
Is being on a low carb diet possible with family that eats regular food?
It is possible. I just say no. My pantry is full of chips, snacks, chocolates and cereals.
How can you cook for your family and stay low carb?
I make them a side that contains something I don’t eat (rice, pasta, etc)
What is your go to Low Carb Starbucks Option:
I order a venti hot americano with 6 pumps sugar free vanilla, 2 pumps sugar free carmel, 1/3rd steamed heavy cream, and 1 splenda. I also order the Trenta iced passion tea no classic 2 splenda.
Do you drink alcohol?
I rarely drink Alcohol. If I drink I will drink Vodka with Diet Squirt and a lime. The lowest carb beer would be Michelob Ultra in my own opinion. I recommend Tito’s Vodka, which is not made from Potatoes like regular vodka.
Do you wear a fitness tracker?
I have a FitBit. My username is kristenpeabody.
What are sugar alcohols?
a sugar replacement to make food sweet without containing the actual sugar. They upset my stomach quite frequently so I don’t recommend eating them often.
What are your favorite snacks?
Pepperoni, Cheese sticks, Deviled Eggs ,Almonds, Costco Macadamia Nuts, Atkins Bars, Olives, Ham and Cream Cheese Roll Ups Pickles, kosher or the sugar free sweet pickle slices by Vallasic Bacon, Marinated mozzarella balls from the deli section, Pepperoni chips, Pork rinds and guacamole
Do you eat low carb tortillas?
Chic Flia‐ side salad with avocado ranch dressing and 8 piece grilled nugget (6 carbs, I pick the carrots out to lower the carb amount)
In and out‐ burger protein style, no sauce, grilled onions
Jimmy johns‐ any sandwich unwhich style, my favorite is the #9 VITO! (lettuce wrapped) watch for the vinaigrettes in some of the sandwiches‐ mayo and mustard are OKAY to eat.
Wendys chicken Cesar salad – no croutons half of the ceasar dressing
Carls Jr‐ will make any burger protein style with lettuce wrap
Any fast food you can make work but I try to avoid it at all possible.
Do you have an example of a week of meals you eat?
Eggs over easy with a side of Bacon
Scrambled eggs with sausage, pesto sauce (costco, 1 tbs is around 1 carb), and feta cheese
Scrambled eggs with left over shredded pork with green chilis, sour cream, and Cholula hot sauce
Frittata‐ scrambled eggs with bell peppers, onions, spinach, cheese, heavy cream bake in oven until done
I tend to make a lot of different scrambles that all have flavor!
Salad with a protein (chicken steak etc), cheese, ranch, little red onion
Meat roll ups‐ just take meat and roll up and eat
Steak with a vegetable of some sorts, broccoli with butter (any vegetable that is expectable on the list that I’ve attached to this email.
Chicken breast grilled‐ buffalo sauce is very low carb and you can dip that in ranch Shrimp seasoned with garlic and butter
Jalapeño poppers stuffed with cream cheese and cheese wrapped in bacon
Tacos‐ use bib lettuce instead of tortillas‐ ground meat (make sure the seasoning you use is lower in carbs), sour cream, guacamole, hot sauce.
**I am not a physician or dietitian. Please consult your health care provider before starting any type of food changes.**