Documenting a year of ketosis …

Welcome to our site.. http://i-stayfit.com.

Keto, cooking and fitness are not only a passion but a way of life for my wife and I.

One of my projects for 2017 is to document “A year of ketosis”. I had outstanding results with fat loss since I started Ketogenic diet in August 2016 so I decided to document the Good, the Bad and the Ugly..(good fats, bad carbs)

A Keto diet typically consists of the following:  High  good quality  Fat ( around 75 -80%) Medium protein (around 15-20 %) and Low  Carbohydrate ( 5%) of total calories .

MY GOALS 

My goals are simple:

1. To maintain a lean body fat. (at the moment I am currently at 10% ) I am using the Jackson/Pollock 7 point measurement system using body fat calipers. Unfortunately I don’t have access to a Dexa scan in this country.

2. Not only maintain muscle mass but to gain 5-10 lbs of solid muscle (I will be training 3 days a week with weights, 2 days will be walking for 30-45 minutes, and 1 day will be non-training.)

3. To document the process ..

So Let’s begin :

Twas the night before Keto  ……..

The first thing with any diet programme was to work out my macro nutrients .. There are many available but I used Keto Diet Buddy.

After inputting the data, select your requirements. Mine for this project will be Maintanance  to start the first few months .. as my goals aren’t weight loss ..

So with my calories, fats, proteins and carbs I know what my food requirements will be ..


I did actually change this .. being an ex  personal trainer, 149 grams of protein for me is a little high (usually it’s a range between 0.6-1 gram per pound of body weight/ lean mass)

For me around 120 is my sweet spot..

So my values are 122 g Protein  ( 488 calories ) 260g Fat ( 2340 calories ) and 25 g Net carbs (100 calories ) so we have our 2928 calories.

For those who don’t know: Protein has 4 calories per gram, Carbohydrates also have 4 calories per gram and Fats 9 calories per gram ..

Tape measure in hand measurements done and logged .

I’m using the Body tracker app. Not only can I do my body fat measurements on it but also add my  body measurements and weight ..

I’m not a fan of bathroom scales I only use them when calculating macros so I’ll log once a month ..(my weight was 210.8lbs  this morning. )

The kitchen scales are the only ones I rely on.

So with macros calculated, weight, body measurements and body fat measured and some photos for comparison,  we are ready to rock and roll.

Day 1

As I had already done body measurements the night before.

First thing was to use the Ketonix ( this device measures the amount of acetone on the breath)

Saturday  is my first training day.. (typically Saturday, Monday, Wednesday.)

Flat beach press,
Incline Flyes
Barbell curls,
Decline presses

Bent over flyes
Cable rope curls

While my training is intense it does not go over an hour .

Breakfast  ( 10 AM)

Keto pancakes,bacon, sausages,  bullet style cocoa (consisting of coconut milk/ butter/ coconut oil, see recipe on this site )

Lunch: 

Protein shake ( almond milk, avocado,  vanilla whey protein , cinnamon) 

Pork crackling  and 2 boiled eggs.

Evening meal: 

Roast chicken, avocado, and some jellies made using fresh ginger.

Snack: hot chocolate fat bomb.

This is my last meal typically done before 6 pm…

Then I will fast for 16 hours until the following morning at 10 am.

This is know as intermittent fasting (IF) so I incorporate 16/8 fasting everyday this allows me to eat my macro nutrients within an 8 hour timeframe .

Bulletproof Hot Chocolate (Fully-loaded)

bulletproof hot chocolate
Thick and silky smooth hot chocolate bulletproof style

Tired of bulletproof coffee? Why not try this thick, smooth and silky hot chocolate? Perfect for a cold day or night. It’s another easy way to meet your fat quota for the day. This bulletproof hot chocolate is fully loaded and could be a meal in itself.

Bulletproof Hot Chocolate

Prep Time: 5 minutes

Cook Time: 3 minutes

Total Time: 8 minutes

Yield: 1

Serving Size: 1 cup

Calories per serving: 473

Fat per serving: 43.6

Carbs per serving: 4.3

Protein per serving: 14.6

Ingredients

  1. 100 ml coconut milk
  2. 1 tbs. coconut oil
  3. 15 g. butter
  4. 1/2 scoop protein powder (chocolate or vanilla flavor)
  5. 1 tbs. cocoa powder
  6. Chilli powder (optional)

Instructions

  • Heat coconut milk in a saucepan till hot but not boiling. If you prefer the easy way out, you can microwave it on HIGH for about 1 minute or less. You don't want it to boil over.
  • Pour the heated coconut milk into the blender or smoothie maker, followed by coconut oil, butter and protein powder.
  • Blend for 15-20 secs. Pour into a mug and you will have a thick froth on top of the drink like caffe latte.
  • Sprinkle a tiny bit of chill on top if you like.

Notes

I normally don't put protein powder in bulletproof coffee nor any sweetener because I don't take any sugar in my coffee. But for hot chocolate, it tastes better with a little bit of sweet in it. I first used a few drop of liquid stevia but I found that if I added protein powder, the sweetener in it is sweet enough to give the hot chocolate the necessary sweetness, plus it packs extra protein.

http://i-stayfit.com/2016/12/22/bulletproof-hot-chocolate-fully-loaded/

Hot Chocolate Jelly Fat Bombs

chocolate mummies
Hot chocolate heart jelly fat bombs

These are our bulletproof hot chocolate in the form of jello. When we discovered how to make hot chocolate bulletproof style, we liked it so much so that we thought it would be nice to use that formula to make fat bombs. Since we love our gummies as well, we thought why not combine the best of both worlds. And here you are the marriage between hot chocolate and gummies and our hot chocolate fat bombs were born.

Hot Chocolate Jelly Fat Bombs

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 12 pieces

Serving Size: 1 piece

Calories per serving: 95

Fat per serving: 9.9

Carbs per serving: 0.9

Protein per serving: 1.9

Ingredients

  1. 100 ml. coconut cream
  2. 1 tbs gelatin powder
  3. 2 tbs. cocoa powder
  4. 2 tbs butter
  5. 30 ml. virgin coconut oil
  6. 1/2 scoop chocolate or vanilla protein powder
  7. 1/4 tsp vanilla extract
  8. 1/4 tsp cinnamon extract

Instructions

  • Dissolve gelatin in coconut cream over low heat in a small sauce pan. Or warm coconut milk in microwave for 45 secs and slowly sprinkle gelatin over coconut milk and stir till dissolved.
  • Take the pan off the heat and beat in cocoa powder, butter, coconut oil and protein powder. Beat until smooth and no chocolate lumps left. With the high amount of oil, the mixture might separate. All you have to do is blitz the mixture in a blender for 10 secs and it will be silky smooth.
  • Pour the mixture into molds or small tray. Chill for at least an hour till set.
  • Unmold and enjoy.
http://i-stayfit.com/2016/12/22/hot-chocolate-jelly-fat-bombs/

Spicy Coconut Chips

 

What are coconut chips? Those crunchy nutty bits of coconut meat toasted and flavored with salt and some kind of sugar plus some other seasoning. Until recently, I never knew you could make such a tasty snack out of coconut.

Growing up in Thailand, coconut is a major part of our diet. Thais use coconut, mostly in the form of coconut milk, in both sweet and savory dishes. I can write a whole post based on the use of coconut in Thai cooking but the one thing that doesn’t exist is coconut chips.

The idea is quite a novelty but lately I have seen a few brands of coconut chips being produced and gaining popularity. Dang coconut chips deserves an honorable mention. I have never tried it myself because I don’t live in the US but I’m proud that the products were created by Thai people and have become very successful.

On ketogenic diet we will always have to find a good source of fat to meet our daily quota. We are lucky here that we can have coconut in many different form for cheap, be it fresh, dried, milk or cream. However, the coconut chips I’ve seen on the supermarket shelf ain’t cheap, even though they were made locally.

This gives me the idea to make my own coconut chips with my own keto spin. If you’re game, you can try make it from scratch which mean cracking your own coconut and shell it.

coconut meat
Shelled coconut

Then slice it thinly with a mandolin. Believe me I have done it and it’s not as hard as you think.

sliced fresh coconut
Fresh sliced coconut

Today I’m going to make spicy chips. We used sliced dried coconut and toasted it in a pan. I know some people would rather toast it in the oven but it took me less than 5 minutes to get it done on stove top. Then we tossed the chips with our secret weapon, spicy mix. If you don’t like spicy, you can make it sweet or savory according to your taste.

.

Spicy Coconut Chips

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Yield: 2

Serving Size: 50 g

Calories per serving: 317

Fat per serving: 33.5

Carbs per serving: 3

Protein per serving: 3.3

Fiber per serving: 8.1

Spicy Coconut Chips

Fleur de sel (literally salt flower) is the cream of the crop of salt. It's the salt crust forming on the surface of the sea water during salt making process. This will be skimmed out and dried. The reason it's called salt flower is that the salt crystals have flowerlike shapes. This is said to be rich in mineral and has a slight sweet taste which makes an excellent seasoning.

Ingredients

  1. 100 g dried coconut flakes
  2. 1/2 tsp chilli powder (use less if you like it less spicy)
  3. 1/2 tsp sea salt, we use fleur de sel (salt flower)
  4. 1/4 lemongrass powder
  5. 1/4 kaffir lime leaf powder
  6. 1 tsp lime or lemon juice
  7. 5 drops of liquid stevia

Instructions

  • Combine all ingredients except coconut flakes together.
  • Toast coconut flakes on a fry pan over medium-low heat. Shake the pan every 10 secs to keep it from burning. You need to watch it like a hawk because coconut can burn too easily.
  • Once the coconut starting to turn light brown, drizzle the seasoning mixture evenly over the coconut and toss till evenly mixed. Let it toast on the pan for a minute or so to make sure the seasoning sticks to the coconut and no moisture is left.
  • Sprinkle with additional salt if desired.
  • Chips might be chewy at first. But be patient and leave them to cool then they will become crunchy. Store in an airtight container. If you can't finish it in one day, which I doubt it, keep them in the fridge to keep them crispy.

Notes

Fleur de sel is cream of the crop of salt, harvesting by skimming out the salt crust that floats on top of the seawater. It's said to be rich in mineral and has a slight sweetness to it.

http://i-stayfit.com/2016/12/20/spicy-coconut-chips-keto-style/

Salted cashew nuts with herbs

crispy herb nuts
Fried cashes nuts mixed with crispy herbs

Want to spice up your salted cashew nuts? Here is a quick and easy recipe for you to try. In Thailand where we live there is an abundance of local herbs that we love so much like lemongrass, kafir lime and ginger. We have this grown in our garden so all I have to do is go pick them or dig them up.

herbs and chills
Sliced lemongrass, torn kaffir lime leaves and dried chilis.

All you have to do is slice up the lemongrass, and ginger, tear up kaffir lime leaves and deep fry them. Throw in a few dried chilis for extra heat, if you can handle it of course 😉

deep fried herbs
Crispy fried mixed herbs

These herbs are probably not easy to come by where you are. But if you are able to get a hold of some at your local Asian grocery store, please give this recipe a try and you will not look at salted nuts the same way again

.

Salted cashew nuts with herbs

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Yield: 4

Serving Size: 25 g.

Salted cashew nuts with a spicy twist.

Ingredients

  1. 100 g. raw cashew nuts
  2. 1 stalk fresh lemongrass (1 tbs dried )
  3. 5 kafir lime leaves torn into small pieces
  4. a few dried chilis (optional)
  5. 1/4 c. coconut oil for frying
  6. 1/2 tsp. sea salt

Instructions

  • Slice lemongrass very thinly and put it aside. If you find the lemongrass too tough to slice, cut it into short pieces then use mortar and pestle to break it apart and tear into thin strips.
  • Tear lime leaves into small pieces (approx. 1 inch big).
  • Heat oil in a pan on medium heat. Test if it is hot enough by dropping a piece of lime leaf in. If the oil starts to bubble, it's ready.
  • Quickly drop lime leaf pieces into the oil. They will crisp up almost right away. Don't leave them in for too long. They get burned easily. Once they float to the top you can take them off.
  • Fry lemongrass slices till golden.
  • Fry cashew nuts until golden.
  • If using chillies, drop them into the pan for a few seconds.
  • Combine all the fried ingredients and sprinkle salt over it. Store in an air-tight container.

Notes

An alternate version is to use salted roasted cashew nuts. Just fry up all the herbs and mix them into the salted nuts with a drizzle of melted hot butter. Toss to distribute the herbs evenly with the nuts.

http://i-stayfit.com/2016/12/16/salted-cashew-nuts-with-herbs/

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