Tuesday, July 11, 2017

How To Lose Weight Using Ketogenic Food Plan by Martha Rose Woodward July 2017 I lost 73 and have kept it off 11 months.

I've had several questions about Keto. Here are the answers:

                                 What I eat to MAINTAIN loss of 73 pounds.

Martha Rose's Daily Food Diary.

Breakfast: (either of these menus for any day of the week):
                       3 pieces of crisp bacon, 1 cup coffee or 1 diet cola
                       2 pieces crisp bacon
                       1 coffee (with ONLY one creamer) or one cup of tea or one diet cola, and
                       1  egg any style
                       2 pieces sausage, 1 egg any style, choice of beverage
                       bacon and sausage

Lunch: 1 package tuna, 1 tablespoon mayonnaise, squirt mustard, hot sauce, 1 cup (handful) lettuce with 1 tablespoon ranch dressing. OR 4 smoked hot dogs (all beef), OR any other fatty meat (I limit servings to 4 to 5 ounces), squirt mustard, 1 cup some dark green vegetable like broccoli, turnip greens, green beans cooked in butter. iced tea, diet coke, coffee or water

Dinner: Any of these choices; I rotate favorite recipes and enjoy about 12 to 15 from list
 when I want to prepare them. :
             chicken wings, Keto pizza, grilled steak, ribs or pork butt, baked chicken,  mashed cauliflower with cheese along with pork chop or meat dish, keto tacos (made with pork skins instead of taco shells, Keto casserole made with pork skins, tomato sauce, ground beef or turkey, zucchini hash browns topped with sour cream, bacon lettuce and tomato sandwiches (NO bread), baked chicken with salad, grilled fish with broccoli with cheese sauce and butter, deviled eggs with choice of meat, hamburger with cheese, tomato, lettuce, pickle; onion, Polish sausage fried with cabbage and dried onions. List can go on and on.
     Limit portions according to your size. I am 5'4". A perfect portion for me is 4 to 5 ounces. I ate more when I was heavier. As I lost pounds, I trimmed portions off so am eating smaller amounts. Makes sense: A smaller person should eat less food. Duh.

You can enjoy one dessert per day. Only eat l/2 cup. Use sour cream, whipped cream, and cream cheese and REMEMBER, ONLY 2 tablespoons per day each. Search internet for recipes.

Keep cheese to 2 ounces per day. IF you are not losing, you should stop eating cheese and see if that breaks your stall. 

Drink when thirsty. Do not go overboard on water. Use tea, coffee, or diet sodas when needed, but limit to reasonable servings. 8 to 12 a day would not be reasonable.

Pay chose attention to total CARBS. No such thing as net carbs. A carb is a carb.
Eat REAL food. Nothing from a bag (except pork rinds) or a box.
Eat when hungry.
Stay prepared. Keep foods on hand you know are what you need to be eating.
Do not buy junk foods.
No nuts until you have gotten to your goal weight.
At a meal, eat enough to sustain you for 3 to 4 hours.
Eat from choices/ no cheating
Eat when body needs food NOT when time for a meal.
Limit snacking.
Limit food after 8 PM.
Weigh often.
Keep a detailed food diary. You will be glad you did. You will want to remember some great recipes.
Keep records of your losses for future references. Again, you will be glad you did.
Reward yourself for "non-scale" successes.
Make adjustments as needed.
Expect to hit stalls.
Do NOT pay attention to others and what they say or might think. IF they make a comment, repeat, "You do not get a vote in what I eat."

No comments: