My Keto Secrets and Adjustments

2021 starting weight, 234.2lbs

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I’ve been fat for most of my adult life, apart from 7 years, 1990-1997. During those 7 years I was fit, lean and buff. I was also 34 years old to 41. So I was young. But apart from that, I’ve been fat since 1976. That’s the year I turned 20. Just so you don’t have to do any difficult math equations, I’m now 64. I know a lot about being fat. I’m quite an expert.

Oddly, I also know a great deal about healthy food. My wife and I were organic farmers for several years. We grew all kinds of vegetables as well as grass fed and pastured meats. I studied intensely to make sure we grew the most nutritious varieties possible.

During our farming years, I was fat. Correction, I was obese. Some years I was morbidly obese. But I maintained by obesity by eating massive quantities of really healthy food. Yes, it can be done.

That knowledge affects my thinking about food, and is the reason why I have combined elements of the South Beach Diet with my Keto lifestyle.

Now, when you also take into consideration that I’m a very serious Bible Believing Christian, I have a few challenges with what dietitians and main stream diet people have to say, including the Keto Purists.

I’m thinking out loud here, so this post may wander all over the place, but if you stay with me, I think we’ll get somewhere decent.

Keto makes sense for this reason. Our bodies can run on fat or carbohydrates. We need both, but we can run well on either one. Most of us fatties got that way by abusing carbohydrates, especially simple carbohydrates, like sugar. Therefore, if we eliminate those simple carbohydrates, we can begin to lose weight.

Not all simple carbohydrates are totally unhealthy. For example, honey. The Bible speaks in glowing terms about the benefits of eating honey. Keto purists say, cut it out. I’m going with the Bible over the Keto purists. But, for the period of my weight loss, I’m not eating any. I miss it. I love honey. For now, it’s gone.

Another thing I think Keto is wrong about, is potatoes. I’ve written about this a few times. Potatoes have been almost single handedly responsible for saving multiple cultures from starvation. God made them, they are not our enemy. For now, I eat them very rarely. Maybe once a month I’ll have some new potatoes roasted in the oven. Or in the summer I’ll have a small baked one, especially when I’m grilling out. I don’t eat mashed or boiled ones.

Keto has been right on some things, too, though. Just tonight I was reading about low calorie and low fat eating. The article was in a magazine. I won’t name either. Anyway, it was talking about how we should eat egg whites and skip the yolks. The moment I read that sentence, I stopped reading the article. Yes, the fat is in the yolk. So is the flavor. So is the nutrition. We used to raise our own chickens and we gathered eggs every day. Our hens were free range. The eggs were awesome. The yolks were dark orange, and filled with vitamins, minerals, and omega 3 fatty acids. All of those things came from the yolks.

We raised goats for dairy. I prefer cows milk, but our small farm was better for raising goats. I know that full fat milk from grass fed dairy animals is the healthiest you can drink. The 2% or skim milk has all the nutrition taken out of it. Why would I want to fill my stomach with stuff that has no nutrition. Yes, full fat milk has some carbs. I only have it in my coffee and once or twice a week I have some in the evening with 0 calorie flavorings in it. God made it, so if we consume it as God made it, it’s not going to hurt us.

I feel similarly about peas, corn, and winter squash. I eat all of those, in moderation. I’m not going to pretend I don’t.

Here’s my real secret. I track my carbs and my calories. When you get right down to it, cutting calories is still the secret to successful weight loss. I know some of you are gasping, and some may unsubscribe. So be it.

At first, when we go Keto, the calories are not important. Same with South Beach. When I first started, I could eat a whole roast chicken from the grocery store and have a few blueberries with full fat double cream on top for dessert, and still lose weight. That was awesome. But the part I didn’t understand was it was my cutting out the sugar, flour and white rice that was the key to my great start. After a while, I didn’t lose weight eating whole chickens. I had to start thinking.

I read the keto stuff and the South Beach diet recipes and noticed that both were talking about serving sizes. Some Keto experts talked about fat and protein targets. They were telling me, almost in code, that I could eat too much of the right stuff and not lose weight. They were replacing the word calories, with the words portion sizes. Suddenly, I understood.

That’s when I started tracking. I write down the carbohydrates and I write down the calories of everything I eat. My target for carbs is 30 grams. I don’t want to subtract fibre, so I track total carbs. I do enough math as it is. I have a 1900 calorie per day target. As long as I stay under 1800 calories, my carb total can go up to 50 grams. But between 1800 and 2000 calories, those carbs have to stay under 30 grams. 20 is even better. Right now, for example, it’s 7pm. I’ve had 750 calories and 25 grams of carbs. I’m not even a bit hungry. I ate some very filling food.

I’m not recommending 750 calories. That’s an oddity. But by tracking carbs AND calories, I allow myself the widest range of food. And I like that plan.

I couldn’t do that at first. I had to eliminate sugar, white rice, and white pasta from my diet. I had to get a grip on my bread addiction. We haven’t bought white flour is a year. I do have the occasional WW tortilla, especially for a breakfast burrito, or in place of a Naan Bread with a curry. But now that those things are under control, I’ve been able to balance my diet and keep losing weight.

My inspiration has been the YouTuber, Ally McWowie. Ally lost like 170 pounds on the Keto diet, but also by watching her calories. She is by far my favorite Keto Diet YouTuber. Her eating plan is totally different than mine. But her principles are rock solid.

What are you doing? Have you joined the Keto revolution? Are you Paleo? Mediterranean Diet? South Beach? There are so many excellent eating plans out there. Find the one that best matches your personality and life style. Just don’t go low fat. Seriously, you’ll be miserable, and you won’t stick to it. Study, find one you like, and just do it. You won’t regret it. I know I don’t.

New Year’s Resolutions? Again?

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I’m writing this on the 28th of December, 2020. Christmas is behind us. It was pretty uneventful here, because of the renewed lockdown. But, we were still able to celebrate the birthday of Jesus. Yes!

For the record, here in Scotland, everything is pretty much on go slow from Christmas to New Year, most years. As I look out my office window, the town is pretty darned quiet. Pretty much the only things allowed to be open are the grocery stores, gas stations, take away eateries, and one bakery. Those are pretty much the places that would be open this week anyway.su

The sun is shining and it’s cold. Well it’s cold for this part of Scotland anyway. The temps are in the 20s F. The sun is trying to shine. All in all, it’s a pretty nice day. It gives us opportunity to think about our New Year’s Resolutions.

First, I haven’t believed in those for years, maybe ever. I learned long ago, to set goals for the new year in about October, so that I could think them through as much as possible. This year that’s been tough, because we don’t know what 2021 will bring with all the Covid issues.

But I know that many of us are thinking about our 2021 weight and fitness goals. A new year, seems to be a great time to start fresh. Most of us are tired of overeating, and we want to make the new year count for something, so we decide to go on a diet. Millions of people will join a gym. I want to suggest a different strategy, and one that may work well with all the Covid restrictions.

  1. Give up Sugar in January. This sounds so easy, but I promise you, it is not. I’m talking about white sugar, brown sugar, and molasses. Heck, even honey. You’ll be amazed at all the food it’s in. This will require you to read labels on cans. When you do, you’ll shake your head at how many canned goods contain sugar. Next week, I will talk more about that. But don’t try and make a strict diet for you New Year’s Resolution. Chances are, you’ll last maybe a week. Start with sugar for January. That will be hard enough.
  2. Decide to put a little exercise into your week. You don’t have to join a gym. I know many subscribers to this blog are gym rats, or even gym owners. I’m not trying to cost you business. I’m trying to get people started on a road they can stay on. So start with some walking. Walk a block, a mile, two miles. Just get started. Don’t even try to jog or run yet. Walking burns as many calories in a mile, as running a mile burns, or so I’m told. Add in some body weight exercises; sit ups, push ups, squats, jumping jacks. Start with a set of about 10. Just do one set. I know with me, I won’t be able to do 10 push ups. Since my heart surgery 2.5 years ago, my chest and arm muscles have deteriorated enormously. Just start with what you can do. Do those exercises two or three times a week. No weights other than your body weight. After a week or so, move to two sets. Then after another week or two, depending on your base fitness, add a third set. After you’re comfortable getting through three sets each time you exercise, then once a week, just do one set of as many reps as you can do. Do push ups to failure, for example. The other two times, do your regular sets. This is my plan. Our gyms are closed. They are small, and they are expensive. I don’t want to work out in front of people. I don’t want to pay a bunch of money. And I don’t like swimming. I will say, that swimming is great all round exercise, if you like to swim.
  3. Keep a journal. Write down your exercises and what you ate. It won’t be easy, because it’s boring, but a year from now, you’ll be glad you did it.
  4. In February, cut out processed flour. That’s white or regular brown flour. This is another hard one. It’s in everything you will find in a box. Every kind of processed food out there. I meet people every week who say, “I can’t do it.” I know it’s hard. Bread and flour are in so many food items.

I guarantee that if you try these small steps, you will be surprised at how much weight you will lose in January and February. Then, at the end of February, you will be in a position to decide whether or not this is a path you want to travel for the rest of 2021. Write and tell me whether or not you’re going to try it. Write at tell me how you get on. I’m curious.

I’m in it with you. On Christmas day, I hit my Christmas weight loss goal. I wanted to weigh 235 by Christmas. I made it that morning. My next goal is 200 lbs on Easter Sunday. This one will be tough. Easter is a bit earlier than I had originally thought. So be it.

I have written out my exercise plan. I know the exercises I’m going to do. I will give you updates. I need you to hold me accountable. I’m going to walk. I used to run. That was 25 years ago. I haven’t even gone for a jog in 23 years. Now, my sciatica is so bad, I can’t physically do it. But I can walk. My wife is a great walker. She leaves the house, sometimes for a couple hours, just walking the neighborhoods. I find that boring. I’m going to have to drive to some places out in the country. I get bored so easy. She has often said, ‘Just do it!’, but I’ve been too lazy. Well in 2021, lazy isn’t good enough. So stay tuned.

Keep in mind, I’m on a South Beach/Keto eating plan. I’ve conquered the sugar and flour. I do have bread once or twice a month. Usually in the form of a Weight Watchers tortilla or a hamburger bun. I have no sugar. In a spirit of full disclosure I do eat artificial sweeteners. I use Sucralose in my coffee, and I use brown Erythritol in baking and in my BBQ sauce. I know purists gasp when they read that. I’m not a purist. I’m me. And I’m doing what works for me. But I will not lie to you.

I hope this has given you some things to think about as you plan your New Year. You are part of my accountability team. Thank you. Keep your chin up. Remember God is for you, so who can be against you. Have a great 2021. We’re in this together. Let’s do it!