Your Keto Journey PROGRESS – Your Keto Success is Progressive.
Big changes rarely happen overnight. When you drive to work and see road construction, it is likely that you drive by the construction site for days, weeks, sometimes many months before the project is complete.
It is the same way with your Keto Diet. Learn more in today’s Your Keto Journey© post.
At first, we start out with just 20 carbs per day. The reason? By consuming only 20 carbs per day in your 1500 calorie eating plan for women or 2000 calorie eating plan for men, you will lose weight.
Stay with 20 carbs per day until you drop to your ideal weight.
Then once you arrive at your destination, you slowly add back carbs. Choose a suitable incremental increase like 10 more carbs per day. This is where label reading and priorities come into play. You get to pick and choose where you will get your additional carbs. You might choose an organic soup, beans, or other vegetable like carrots or even acorn squash from which to add your carbs. See my blog post #9 – What is your KCL Number.
Be watchful on how many carbs per SERVING SIZE. For example, if you are having organic vegetable soup and the label tells you that there are 10 carbs in a half can of soup, then you can only eat a half can of that soup. Yes, you are on the honor system, but HONESTY is the way that you will come to your desired goal in the shortest amount of time. Like anything else in life, cheating will get you absolutely nowhere fast. For more help, see my blog post #5 – Label Reading.
So for the next week, you will be eating 30 carbs per day. Then, the following week or two, add 10 more carbs to your daily intake. Do this for another week or two, then go ahead and add another 10 more carbs per day. You get the idea here.
You will likely find yourself somewhere between 70 and 100 carbs per day – being the measure of carbohydrates you can have daily without gaining or losing weight.
Weigh yourself weekly at the same time and day each week so you can monitor weight gain or loss. What you want to do is get to the point where you have found your KCL number. This is the number of carbs you may consume daily without gaining or losing weight each week on a consistent basis.
Note: If you gain more than 2 pounds, cut back your carbohydrate intake per day.
Best results come when you:
- Stick to your daily carb limit.
- Pick and choose which carbs you will allow each day.
- Be smart about sweets.
Did you know that there are carbohydrate friendly recipes that will actually taste pretty good without overloading you on carbs?
Dr. Colbert has a blog that includes some pretty good recipes that you should look into. For example, Dr. Don Colbert has a sensational chocolate fat bomb recipe. You can also google a recipe called “Secret Ingredient Easy Chocolate Mousse”. As always, when we first make a recipe we follow the directions exactly. Then after our taste test, we make changes to suit our taste buds.
We also got a chocolate chip cookie recipe from Dr. Colbert that we altered slightly and it makes wonderful cookies – just the way we like them. I can tell you this, with the lower amounts of sugar we have been eating, goodies like cookies don’t have to be laden with sugar anymore to taste good!
And remember your sugars. For more in depth information – See my blog post #15 – SUGAR – What to keep in mind to stay healthy. Think Stevia, Truvia, Monk Fruit, 100% organic pure maple syrup, or even Palm Sugar from here on out. Forget the candy bars and ice cream with all the junk in them.
Again those blog posts that will provide additional information are:
Your Keto Journey© at www.KatHeil.com
Blog Post #9 – What is Your KCL Number?
Blog Post #15 – SUGAR – What to keep in mind to stay healthy.
Scroll down and let me know what your biggest challenge or concern is with your keto diet.
If you loved this blog post, get the next one by getting your name on the Your Keto Journey Blog list. Don't miss out on Encouragement, Love and good information. Also, get your free Keto Pizza crust recipe.
Visit www.KatHeil.com and check out the “Resources” page. There you will find a link to “Dr. Colbert’s Keto Zone Diet” book. I highly suggest you read it. If nothing else, borrow the book from your local public library. If they don’t have it, ask them to get a copy that you may borrow.
Share your experiences, good or bad, with your Keto family here at www.YourKetoJourney.com. Scroll down and leave your comment.
Share this blog with someone you love and care about. I’m here for you!
Good Day, Good Week and Good Health to you all!
See you next time!
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© 2019 Kat Heil 2019 Kat Heil, LLC
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Journal of an Opioid Addict: A Letter to Mom and Dad
Book two in the Conversations You Hear Series
Many people have addictions. Some addictions are easily seen and noticed by others. Other addictions are hidden for years, if not decades, and are not seen or noticed by others until the person with the addiction admits two things.
First that an addiction exists. And second, that it is nearly impossible to kill an addiction without the loving help of other people who are willing to do whatever it takes to help the addict bury the addiction and live without it.
This is the story of a young woman who prefers to remain anonymous. She does this for personal reasons. She speaks from her heart and does not wish to be judged by you, the reader.
The young woman has made a commitment to herself and also toward others who find themselves in this humbling place of hurting oneself and not really understanding why until you come out the other side of your addiction and take a long, hard look back. Looking back is not a way to blame others for what happened to you as much as it is recognition of why you made the choices that you did.
Many times a young person makes choices based on fear. Fear of the unknown. Fear of the known. Fear of what you think you know. Medical professionals trained in this area of study understand that fear is irrational. A perceived danger or threat. Frightening facts or evidence that appear real.
A person’s response to fear varies. One of these response variations is an addiction. An addiction as described by a young person, untrained in the fields of medicine, psychology or psychiatry could be described as “something I do to keep my fear at bay”.
A young person living in fear often will not be able to clearly state his or her feelings. He or she simply knows that there is something that is bothering them on a regular basis that needs to be taken care of. So they experiment. They try things to make themselves feel better. More secure. Protected from danger.
Once he or she finds what “works” for them, they use this behavior as a way to get free of their problem. Notice the words “free” and “their problem”. Yes, this is a very personal event for many young people. It is their way of dealing with a problem that they have. They know no other way of curtailing the situation. So as long as the addiction works for them, they will continue the course of action.
Fear comes in many shapes and forms. This young woman’s fear came from growing up in what many would call a “normal family atmosphere”. Only to some children, what is called normal by others is far from normal for her.
As listeners, conversations have a way of awakening our senses. When we listen to the conversations of others, we have been granted access into another person’s very personal view of a topic. Be that view right or wrong, it is important to hear what the person has to say. If we desire to lovingly help people, especially young people, then it is important that we listen to the “cry” of their heart. Without judgment. Without interruption. Just listen. Listening is the first step.
© 2020 Kat Heil, LLC
