Keto Questions – My Experience May Help YOU!

The other day I asked “How Can I Help YOU in YOUR Keto journey?”.  I’m genuinely interested in hearing from you – so please don’t hesitate to email me privately through the contact page or leave a comment below.

Here’s a few questions I have received this week!  I hope it can answer some of your questions, too!

FROM J:

So, after my ‘Holy moment of the day’, I rephrase my question to you: Do you think that not getting enough sleep and rest can keep me out of ketosis? Have you experienced any differences regarding sleep deprivation and / or stress during your keto weight loss journey? – J

I absolutely think that sleep deprivation could be stalling your weight loss!  Sleep is so very, very important.  I’m not sure if you read in my history that I used to suffer from Obstructive Sleep Apnea.  I slept horrible and I truly believe that it helped keep me fat all those years.  It wasn’t until I got a C-Pap machine and better sleep that I could then tackle my diet.  Have you had a sleep study?  I would highly recommend having one done to see what is going on.  Lack of sleep makes us fat!  Not to mention the added stress (which spikes your cortisol hormone) – which also keeps us fat.  Try to get to the bottom of the sleep issue.  You won’t regret it! Blessings, Christine

FROM CC:

How about some quick seasonal meal ideas? I love to use fresh seasonal veggies and I would love to see how other people are adding them to their meals with the appropriate amount of healthy fat.

You want me to create recipes?!? Haha – you know me better than that! This is what I have you for. Now I have a great idea – you can be a guest blogger on a recipe page. Sound good? (NOTE: this question was from a close friend that knows I’m no good in the kitchen – although now that I am KETO, I do actually enjoy cooking by following recipes!).

FROM M:

I’m trying to lose weight but I get really confused by all the information. One says just cut main carbs, underground veg, fruit and all sugar. Stay away from processed food but then say cold cuts are OK. Another says intermittent fasting is the only way. Then groups who say log your food using macros but not instructions how to calculate them (no idea how to work out my fat percentage). Further confusion as to whether calories are to be factor or not. That’s despite the things like vinegar (eww!), green tea (eww!) Himalayan pink salt (what?). I need to lose around 7st (98lbs) but am stuck going up and down the same few pounds. Heeelp! – M

Hi there, M! My best suggestion to find one resource that you really trust and stick with their protocols. Keep in mind that the same thing that worked for me might not work for you! The biggest keys to my success was eliminating sugar in all forms except the safe veggies on the Diet Doctor safe list, eliminating processed foods, and my meal timing (meaning NO snacking!). My meals are very satisfying and will keep me fueled for hours and hours sometimes – so I never feel the need to snack.

Also, I do use a macro tracker. I’ve been using LoseIt for years (like back to counting points and calories with Weight Watchers).  Other people use MyFitnessPal, Carb Manager, and Cronometer – to name a few.  There are a lot of options out there!  I pay around $20 a year for the app to have full functionality.  It is really quite easy to use once you get the hang of it. When you enter your food and quantities – it automatically calculates your macronutrient percentages so you can see that you are on target for the day.  Here is an example of my percentages for one meal. 

Before I confuse you further – let me ask you – do you have one resource that you really like? My go to source is the Diet Doctor website. Have you explored that website? Let me know and then I’ll give you some more suggestions. Blessings, Christine

FROM J:

Hi and welcome home!
I have been keto for 6 months and have realized some of the benefits, for sure. However, I have decided to take some time off to enjoy summer produce, way more exercise (I’m a teacher so summer break means I’m active all day long and I am so happy about it) and just a break from all the fat. I don’t really crave sugar or even carbs, but all the fat -ugh.
Anyway, so can we chat about easing off keto and what that looks like, what some benefits/cons people may experience with doing that, etc? I know this is a keto blog (ha! I’m asking for the opposite) but this is something I need help with …thanks! J.

Hi there, J!  Thank you so much for writing.  Sorry for the delay in responding – but I have been unable to get to my blog for the past few days.

I wanted to share with you that I recently did a three week “All Animal Products Only” challenge last month.  Some people refer to this as “Carnivore”.  I did it because I have been trying to up my protein and it’s so hard for me!  Eating strictly meat, eggs, and some dairy (cheese and heavy whipping cream) ended up being pretty easy for me.  I was also able to get to my goal of 30% protein and 70% fat most days.  I also really appreciated the ease of planning my meals day to day.  And as a bonus – I didn’t get sick of eating the same thing a few days in a row.

Anyhow, what I really wanted to share is that in my experience I still remained in an optimal state of ketosis the whole time.  I have a Keto-Mojo meter and my ketones tested around 2.5 – 4.0 mmol on the days I tested.  Eating more protein did not knock me out of ketosis.  Do you wish to remain in ketosis?  If yes, I would recommend investing in a ketone blood meter and experimenting with adding protein and your fresh veggies to the limit where you remain in ketosis. (Note: you must purchase ONLY the Keto-Mojo testing strips to work in the Keto-Mojo. Blood glucose here. Ketones here.)

Write me back if you have more questions! Choose Joy! Christine

FROM S:

I have been on a plateau for about a month and it’s frustrating. I have only lost 13-14 pounds total and need to lose about 50 or more. It’s a wonderful way of eating and I have lost my cravings but it seems to either be super slow or not working for me. I swim a few days each week and I would have thought the exercise would have helped but it hasn’t. I have cut down my portions and most days skip breakfast and some days don’t eat until mid afternoon. -S

Hi there S!  Thank you so much for your message.  I apologize for the delay in responding – I was unable to get to my “blogging duties” this weekend!

First of all – celebrate that the cravings are done!  That’s a really important first step in this journey.  A lot of people can’t claim that yet.

Now, I have a few questions and suggestions.

First – there is a school of thought that too much exercise will prohibit weight loss.  Exercise spikes your cortisol hormone and that will make you hold weight.  There is a fine balance between exercise and what you want to see happening on the scale.  I love to move my body more now so I started exercising quite often about 7 months into my journey.  Up until that point I had been losing 10 pounds a month.  Then I added exercise and my weight loss slowed to 5 – 6 pounds a month.  Was it because of exercise?  I have no idea, but I just kept at the proper keto diet and accepted the slow down in the weight loss because I am enjoying exercise.

I see a red flag with the cutting down the portions and skipping meals comments.  I’m wondering if you are eating enough?  Are you hungry throughout the day?  Are your meals completely satiating, or are you hungry within a few hours of eating?  I can easily go 5 to 7 hours between meals because of what I eat each meal.  I have never been a breakfast eater – so I usually get hungry around 11am and sometimes won’t eat again until as late as 6pm.  I don’t need to snack, because my meals are satisfying.  The ultimate goal is to keep your insulin low as many hours of the day as possible.  This is when the fat-burning magic happens.  Share with me a little more about your portions and how you are feeling when you are skipping meals.

Take care and Choose Joy! Christine

FROM C:

I’ve been doing Keto for a month. Last time I weighed myself I was 12lbs down. But I have been suffering with headaches. No matter what Ive tried I still had them. Could of been allergies, cause that is something new I’m experiencing. I’m having a hard time eating enough also. Have never experienced Ketosis either. So not exactly sure what Im doing wrong. If I can’t figure out, then I will probably switch diets. Thank you for any help you can give! Have a great day…

-C

Hi there, C!  Thank you for taking the time to write.  I’m sorry it has taken me a few days to get back to you.  I haven’t sat down at my computer all weekend!

I am first going to recommend that if your headaches are really bad that you get to your doctor!  I used to suffer headaches daily and migraines occasionally and I needed my doctors help with the migraines!  However, this was all before I quit sugar.  So if you are no longer addicted to carbs, you should first check with your doctor.

I will share my personal experience with headaches when I first started my quitting carbs journey.  I did get a few and I do believe they were caused by an electrolyte imbalance and not enough water.  Drink to quench your thirst – you should never get to the point where you are parched.  Also, when you eat Keto or Low Carb/Healthy Fats – you need to make sure that your sodium, magnesium, and potassium are adequate.  Here is a link on Diet Doctor regarding the importance of electrolyte balance:

Do you need electrolyte supplementation on a keto diet?

Eating enough is very important – but this does not mean counting calories.  Eat until you are completely satiated with a ratio of 70-75% healthy fats/20-25% protein/0-5% carbs.  The goal is to have a satisfying meal so that you don’t need to snack and can space your meals out 4 – 6, 7, 8 hours.  This will keep your insulin low – and remember, insulin is our fat STORING hormone.

How do you know you are not in Ketosis?  How are you testing?  I hate to see you give up!

Let me know and I’ll get back to you ASAP!

Kind Regards and Choose Joy!

Christine

(Disclaimer: I am not a health care professional.  I am writing about my personal experiences to encourage others to research a low-carb lifestyle.  You should always work closely with a health care professional to manage your health.  I work with three MDs to manage my health: functional medicine, cardiology, and sleep/pulmonology. They treat my metabolic dysfunctions along with monitoring my important blood markers routinely.  Keto or LCHF may not be an appropriate way of eating for your metabolic health or other health needs.  Please check with your personal health care professional before making any changes in your diet.)

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