Road trip...

Following a Ketogenic diet while travelling or out with friends can be challenging. Preparation helps. Having one keto snack option and making sure you are ahead on fat before dining out can all make it easier. Just away for a great two day boys golf trip. Up early both days and with butter in coffee, macadamia nuts as a snack protein and veg options made staying in ketosis easy. Did have to restrict alcohol consumption. 

Out this evening to our favourite Italian restaurant in Singapore http://io-osteria.com/ Lots of keto options and of course lots of temptation to resist.

82.5 kg

Good start to a Tuesday with a weigh in showing I have lost 4.6 kg in two weeks. Happy with that, and indeed with being back and able to exercise today, after a day yesterday ruined by indigestion. My own fault - after getting fully into ketosis the exhilaration of a good performance on the cricket field led to a significant miscalculation of what to consume after 24 hours with only some pork scratchings. 2 lamb chops, a low carb beer, whisky and cheese was really a little two much for my body to process and hence the wasted day yesterday in recovery. Cricket on Sunday was though exceptional - no M issues and real mental clarity. Very clear ketosis is a real benefit when playing sport with M.

1.1mmol/L Happy with that

A busy day where I went from one activity/chore to another with a degree of energy that I do not normally possess. I do love keto and that extra boost it provides. I will soon run out of jobs in the house so not sure what I will then do. Dogs could swiftly become much slimmer.




I kicked of with an early McDonalds and was surprised how simply omitting the muffin made the Sausage, egg and cheese McMuffin a pretty keto friendly meal. A coffee with butter added further fat. A modest lunch a busy afternoon and then a dog walk meant I was ready to test ketone levels in my blood by 6pm. I am playing cricket tomorrow and want to make sure I am well in ketosis for that task.




Thankfully I recorded the above reading, which meant I could eat this evening, rather than fast. I will likely snack on only some Pork Scratchings before the game tomorrow afternoon to ensure I am providing my body with enough fuel and ketone level will be at least as above. I may well celebrate post match in the traditional manner, though for me a low carb beer will have to suffice.................................

Easy day

It's been a busy day of meetings, and admittedly a massage. So far though I have only had a coffee with butter and a few pork scratchings. Feeling energised and not at all hungry so intend to coach some youngsters learning to play cricket and then eat one meal at around 6:30pm today.


Still a little under the weather, but walked this morning and am playing cricket Sunday. I hope to be back to the gym next week and to report a further weight loss at the 2 week Mark.

Fat Head Pizza - spicy lamb style

Still unwell so did not walk this morning and had plenty of cricket related activity this afternoon. But first I made a new batch of macaroon fat bombs, adding extra cream and extra coconut - very happy with outcome and then a Spicy lamb fat head pizza, which was very good.

Recipe from www.ditchthecarbs.com and featured in today's video blog.

7 days 3.4kg down....Happy Days!

Despite a cold, cough and some unketogenic medicine (note to self Night Nurse has 15g of carbs per 20ml) time to roll out the happy dance. In 7 days I have lost 3.4kg, my wife who does not have M has lost just over 2kg.


Not quite there exercise wise, as cold has stopped real progress, and this morning M symptoms were there when I went for an early morning walk. Due, I think, to the Night Nurse. My wife though has a blood ketone level of 0.7mmol/L so good progress for her diet wise. Will test mine in a few days once I feel more fit and ready.


For now though time to celebrate progress with some nice cheese!

The Happy Dance will be featured on my next YouTube update - see yesterdays post for link...

Next 3 days plan

22-Aug		23-Aug		24-Aug
Annely	Andy	Annely	Andy	Annely
Dog walk		Dog walk
Fried haloumi olive oil and lemon dressing with avocado mash		bacon, egg,zucchini hash browns and avocado		Fried haloumi olive oil and lemon dressing with avocado mash
Gym	50 min treadmill	Gym	50 min treadmill
spicey prawn salad		chicken salad
Dog walk		Dog walk		Dog walk
thai minced pork with cauliflower mash		Steak with Cauliflower mash and salad,Olive oil, lemon dressing		burgers and salad
		Very likely to change as finding compliance easy and so quite relaxed.

Energy boost

There is no doubt that for me ketosis provides a real boost of energy. Despite a nagging cold, which has been coughing and spluttering, I have been going non-stop on one project or another since I awoke at 7:30am this morning. As we are in the midst of significant downsizing at home this energy increase is welcome.

Yesterday saw creative energy employed in new keto fat bombs made with inspiration from a shop bought coconut macaroon snack.

Full details:

https://www.youtube.com/watch?v=thHQUBzm-i4

With 7 days done we will weigh and test ketone levels tomorrow.

Fasting day

As I had a day planned watching cricket I decided to fast and had just two coffees both with butter, while walking plenty of times around the boundary. Evening meal out at Singapore's Lau Pa Sat where chicken satay and a little basil chicken supplemted four cubes of cheddar cheese.

Will test my blood ketone level tomorrow because exercise begins in earnest on Monday...

2 kilos down.....plenty to go!!!!!!

Awoke again to a thundering headache. Thankfully it soon weakened and my mood certainly brightened by a scales reading of 85.2kg. 10kg higher than I want to be but progress. A late breakfast of keto bagel, scrambled egg, bacon and avocado smashed with olive oil and lemon has sustained me though a busy day including an unscheduled trip to the dentist! Now for some Moussaka with Courgette fried and salad. Perhaps some cheese or pork scratchings as a snack.

Exercise is now scheduled to start in earnest on Monday, but as my day tomorrow will be spent watching cricket I will have plenty of opportunity for some brisk walking.


Recipe for Courgette fries and some other delightful veggie options :






https://www.facebook.com/tastyvegetarian/videos/1869940179934530/

The trick here is to spread the coating so it does not get wet when dipping the pieces of courgette. That way the coating sticks more readily.


Have decided to throw in a 24 hour fast - I am at cricket all day tomorrow so that should be easy enough.....

Day Three

Felt pretty bad this morning  with headache and heavy cold. Not sure whether it's a. A heavy cold b. Keto flu or c. The result of too much lifting and moving of items around the house yesterday. Restful day now scheduled.

https://www.google.com.sg/amp/s/blog.kettleandfire.com/keto-flu/amp/#ampshare=https://blog.kettleandfire.com/keto-flu/


Found this a very useful blog on the topic of keto flu and took the advice re electrolytes. Have had another busy day and am now well into ketosis. Interestingly my wife who has been following the same regime is also now mildly in ketosis and losing weight.

Today has been one of continuing to be very active around the house but not of exercise. Feeling better and looking forward to tonight's dinner of Moussaka from Tom Kerridge's Dopamine Diet book (well worth a read!).

http://www.goodfood.com.au/recipes/news/the-recipes-that-helped-michelin-star-chef-tom-kerridge-lose-70kg-20170306-gus793

Next 3 days ....

Have missed the gym today as too much going on at home and getting plenty of exercise moving things around the house. The plan is just that a plan and can be adapted - 70/20/10 is key:

17-Aug		18-Aug		19-Aug
Annely	Andy	Annely	Andy	Annely
Dog walk		Dog walk
bacon, egg,cauliflower hash browns, and avocado		yoghurt with blueberries		Scrambled egg and keto bagel with avocado mash
Gym	50 min treadmill	Gym	50 min treadmill
roast pork belly, creamed spinach and mushrooms		Moussaka and salad		Fritata and salad
Dog walk		Dog walk		Dog walk
Thai green chicken curry		Lau Pa Sat low carb options		Moussaka and salad

Day two - mildly in ketosis already

After yesterday's fast and only one meal we opened today with a brisk, early, 1 hour walk with the dogs. While I was not moving as freely as I do when deeply in ketosis M did not hold me back (the dogs stopped when I needed them to!) and by the end of the walk I felt pretty good.

A late breakfast of Keto Bagels, pretty good, and scrambled egg, bacon and avocado meant we decided to skip lunch. By the time I used Ketostix to test at around 3pm I was showing as mildly in ketosis.

Tonight's spicey prawn salad, now accompanied by fried (having previously been roasted) pork belly should keep me there.

Day one - much needed new regime commences

The scales don't lie... a weekend at the Singapore Cricket Club T20 tournament seems to have piled on the weight. This mornings 87.1kg was a disappointment but in hindsight no real surprise. The good work of my fast in Koh Samui has been somewhat undone - all the more reason to give the new Ketogenic regime 100% effort. Starting today with a 24 hour fast from 6pm last night when we had a family dinner, that was in no way ketogenic. Today though is another day. Coffee and tea have sustained me until nearly 3pm so not long now until I can enjoy a very keto friendly steak salad dinner. Tomorrow features ketogenic bagels, which I have not made before and Gordon Ramsay scrambled eggs:

https://www.ketovale.com/recipe/keto-bagels/

https://www.youtube.com/watch?hl=en-GB&gl=SG&v=PUP7U5vTMM0


Given fasting today have decided to kick off with exercise tomorrow, and in truth my body has yet to recover from the weekend's excesses.

Step by Step Preparation and Shopping List

To accompany my current video blogging https://www.youtube.com/channel/UCyJsOImyWL2J_xAVebDUTmg I will be updating this blog as I start and then undertake a 21 day (initially) ketogenic regime, starting on 15th August. I will start with a 24 hour fast - my aim is to shift a few unwanted kilos but more importantly to get back into regular exercise and to enjoy again the feeling I get from being in deep ketosis.

My wife will be joining me in the programme, and I attach a menu and exercise plan I have put together for us to follow for the first two days:

		15-Aug		16-Aug
		Annely	Andy	Annely	Andy
7:00 -8:00		Dog walk		Dog walk
7:00 - 8:30
		Water fast to dinner		Scrambled egg and keto bagel with avocado mash
11:00- 12				Gym	50 min treadmill
				spicey lamb pizza and salad
5:00 6:00		Dog walk		Dog walk
6:30		Steak with Cauliflower mash and salad,Olive oil, lemon dressing		spicey prawn salad
		Comte cheese snack as required

None of the following allowed: Diet Coke, Sparkling Water, Balsamic Vinegar, Bread, (except low carb) sugar, sodas of any description, chocolate, (except one square per day dark chocolate if needed)

Aim for less than 30g of carbs daily (net carbs)
Aim for diet of 70%fat, 20%protein, 10% Carbs using MyFitnessPal App Aim for less than 30g of carbs daily (net carbs)
Salad always with olive oil based dressing, butter with vegetables
Record all exercise sessions

We will be avoiding alcohol, both to avoid losing ketosis but also to assist willpower!

To assist with preparation I provide a shopping list below:

Almond flour Avocado Bacon Butter Cauliflower Cheese, Cream Cheese, Shredded Mozarella, Cheddar, Parmesan, plus snack cheeses of choice, Comte my favourite fat source Chia seeds Chic Peas Coconut Flour Coconut oil Courgettes Cream Eggs (lots) Fish of choice Sardines in oil, fresh fish, prawns Greek Yoghurt (Full fat) Herbs of choice Low carb bread* Low carb Jam* Low carb snack bar* Mayonnaise Meat of choice Pork, Lamb, minced lamb of pork and steak Nuts  snack food with Macadamia a particularly high fat option, almonds, walnuts all good Olive Oil Olives Onion, spring onion, red onion Panko -Japanese breadcrumbs Pork scratchings Salad leaves Salami Sesame seeds Spinach * options which can be helpful for snacking in case of need.