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.

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.

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.

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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

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