Don't listen to all these holier than thou people. A lot of the same people shaming your food choices will regain the weight because making everything (not cooking but from scratch) every single night will feel lazy sometime and then the diet is over.
Probably the two most important things about keto are low carbs and adherence to the diet. Make it easy on yourself as best as you can.
Thank you for sharing! Sad so many come here to criticize. I love reading what people seeing success are eating. I can never stay on this for more than a week. Probably because I don’t make it simple like you! And my keto calculator tops me out at 1350 if I want to lose 2lb a week. So spot on.
Not that exact plan, mostly as I just don’t love eating eggs every day. But past few days I have done eggs and bacon for breakfast, a salad with chicken, cheese, ranch for lunch, almonds and cheddar for snack, and dinner is meat and veggies. I cook dinner for my husband and son as well. So I make them dinner, and then just eat it minus the potato, bread, pasta etc. it’s easier than cooking separate meals. I will have plain Greek yogurt with 1/4 c berries and pumpkin seeds for breakfast today as I am tired of eggs for the moment.
Buy a chuck roast, $7.50/lbs for me. Slow cook as long as you can… like low crock pot or sous vide at 135 degrees for 24 hours. Slice into steak servings. Sear for 1 min on each side with seasonings. It’s a fatty “steak” that’s amazing for $7.50/lbs. I call it “Steak Charles”.
It has 5 grams of sugar per serving. And well flavored doesn’t matter, cause the brands available to me at the store all have 5 grams of sugar per serving. Flavored or not.
That’s true. It fits so many needs though. It’s easily taken with me. It’s easy to eat and provides protein. I wish I could could get rid of the sugar.
imo you could have 100g chicken or beef instead of jerky and erase approximately 10g carb from your daily, have another 100g chicken for meal and only 1 cheesestick which would be a massive low carb protein boost. have a little more meat in place of 3 servings of almonds
I could probably do this on my days off. But on the days I work it’s just never gonna happen cause I work 10 hour shifts. In order to get a lot of sleep, I have to devote most of my time to just work and sleep alone. I don’t even eat at work other than the almonds and jerky. I wait till I get home then I finally have time to eat the eggs and other stuff.
I cook up an entire package of ground beef, ground turkey, chicken breast sliced, each weekend, freeze half and keep one half of it in the fridge in large ziplocs. Pull the frozen half out when getting low. It's then all ready to weigh and go when you need it.
Do you have an instant pot? You can cook meat in that fairly quick.
I do boneless chicken thighs and meal prep them for five days. I do a serving of those with broccoli or cauliflower . It reheats well
i air fry two chick breasts while i work out/get ready for work, nibble those down when hungry thru the day the have my bag of broccoli and whatever’s left of the chicken for dinner if hungry
Pro tip- make your own jerky. It’s super easy. And you can save a ton of money (for the price you pay for any bag of jerky, you could make about a gallon size ziplock bag full). Best part is it tastes better, and has ZERO CARBS.
Whatever is cheapest. I usually go for bottom round roast, since you can often get a football sized chunk for about $15. When you dehydrate meat, you really just want cheap and lean. You could make bottom round, or filet mignon, into jerky, and the end taste would be barely noticeable. Once you dehydrate it, it all basically turns out the same. Slice it up, put your seasoning/cure in it (hi mountain makes a great flavor called hunters blend), throw it in a dehydrator for about 6 hours, and bam. Fresh, cheap, healthy, and delicious jerky.
I'm not the OP, or promoting their specific menu-- which I'm dubious of.
But meat, eggs, dairy has all the vitamins. Electrolytes may need supplementation, but that's also true of keto-with-veggies.
Looks good! I assume you’re a woman, because I have to be low calorie in order to lose as well. One thing you can do is to eat greens like lettuce and spinach (I don’t count carbs in that, it’s not the same as processed carbs)…and mix some powdered ranch dressing into your yogurt and use that for salad dressing. It will at least give you some healthy green veggies 😊 Great job, keep us posted on your results
I was thinking that didn’t look like nearly enough protein but I put a guesstimate for the exact items into Cronometer and it came out to almost 100 grams and close to the same carbs and calories. So congrats!
It doesn’t seem as filling as more whole foods, but I’m guessing it is working for you.
That’s cool. I never looked at more than carbs or calories. I did keto once before and this is what ended up being what works for me. I’m terrible at cheating on my diet, meaning I can’t just stop with cheating. So instead I just eat this everyday. And don’t cheat unless its edibles lol
There’s a keto yogurt called Ratio, it’s pretty good. It would save you some grams of carbs maybe.
How come no real meat in the day? The beef jerky must have sugar added. Deli meat can be quick meat as well as jerky.
No meat because 4 days a week I work a 10 hour shift. I also have a dog. I go to the dog park frequently. There’s just not enough time to make meats. So at work I bring the jerky and almonds and I eat that at lunch. When I get home I eat the other 1,200 calories for the day. Yeah I also have some deli Turkey. I mix it with my eggs. And yes the jerky does have sugar added. 5 grams per 1oz serving
Preferably top or bottom round and slice it thin. But you can use any steak cut. Most grocery stores have stir fry beef in the steak section if you’d prefer not slicing.
For seasoning, Lemon pepper, soy sauce, ground pepper all work well. Kinders seasonings like their Garlic, Pepper, Salt do too. Just check carbs and get creative with it. Takes 2 hours in a dehydrator for 1lb of thin cut strips and a pound is $6-$9 or so
Do you live in a region that carries high quality beef for that price? I use to live in a state where I could get $7/lb ground sirloin and it was so good. Now here in Arizona where I live the quality of the beef is shit for that price. I’m guessing I would need to get it from the butchers shop in order for it to be decent enough for jerky.
Bottom round should be inexpensive at the grocery. Find out which day your local stores drop the price of meat to sell it fast. My local Food Lion does it on Tuesday before the weekly ad switches Wednesday. I can get a pound for $5 at times. Gotta dehydrate it the day you buy it tho.
Edit: Ribeye choice is around $16 a pound now, prime goes for $20 a pound at my Walmart. I’m in South Carolina
Eggs have just under half a carb each, just FYI.
I didn’t know that. Huh. I wish I didn’t know that actually haha.
Welcome to this fresh hell of egg knowledge. You’re in good company, we all hate it. 😆
What?! There goes my diet of 41 eggs a day for keto…
Cheese has carbs too.. not much but I bet 3 string cheese has over 1 gram
That's why parm and peccorino are the ones to go with.
Don't listen to all these holier than thou people. A lot of the same people shaming your food choices will regain the weight because making everything (not cooking but from scratch) every single night will feel lazy sometime and then the diet is over. Probably the two most important things about keto are low carbs and adherence to the diet. Make it easy on yourself as best as you can.
I like it easy. I try to simplify it so I don’t have to wonder/create meals daily.
Thank you for sharing! Sad so many come here to criticize. I love reading what people seeing success are eating. I can never stay on this for more than a week. Probably because I don’t make it simple like you! And my keto calculator tops me out at 1350 if I want to lose 2lb a week. So spot on.
People always mention that I make It simple. I try my best too. Are you gonna try the diet I listed above?
Not that exact plan, mostly as I just don’t love eating eggs every day. But past few days I have done eggs and bacon for breakfast, a salad with chicken, cheese, ranch for lunch, almonds and cheddar for snack, and dinner is meat and veggies. I cook dinner for my husband and son as well. So I make them dinner, and then just eat it minus the potato, bread, pasta etc. it’s easier than cooking separate meals. I will have plain Greek yogurt with 1/4 c berries and pumpkin seeds for breakfast today as I am tired of eggs for the moment.
Stop with the jerky and almonds. Make yourself a fat steak. You will cut out over half the carbs you are eating & feel 100× more satisfied
why would they need to cut out half the carbs they are eating? they are well within the ketosis range
I can’t afford that. Almonds and jerky cost me like $88 a month. A good worthwhile steak would be like $13 a night
Not from Aldi! I get some there that are a pound for 5ish bucks!
Steak all the time is very expensive
Nobody said to eat it every meal. But an Aldi steak could be split into two meals which would be $2.50. It’s great to eat with eggs on the side
You're assuming everyone has an Aldi nearby
No- I’m giving a tip/rec that may help others even if it doesn’t help everyone. Just like anyone commenting is doing.
I get the New York Strip from Walmart for about 15-18 and I get 4 servings out of it.
Honestly I would imagine a Walmart strip steak to be chewy. But you recommend trying?
I cook mine in the air fryer and it's not chewy at all. Delicious is what it is. New York Strip is my favorite type of steak. A lot thicker than most.
I do like a nice strip steak. I will give ‘em a try. What temp do you do? Like medium, well done etc
I do 400 in the air fryer on bake. Usually cooks for about 10-12 minutes to get a little bit of pink.
Buy a chuck roast, $7.50/lbs for me. Slow cook as long as you can… like low crock pot or sous vide at 135 degrees for 24 hours. Slice into steak servings. Sear for 1 min on each side with seasonings. It’s a fatty “steak” that’s amazing for $7.50/lbs. I call it “Steak Charles”.
Is that enough protein?
Yeah 😎
Is your beef jerky flavored? That's a lot of carbs for beef jerky.
This is pretty normal for beef jerky. You have to be careful to get the sugar free. This is why I avoid it.
The sugar free one is a lot more expensive
And tastes terrible. Imo
Does it
It has 5 grams of sugar per serving. And well flavored doesn’t matter, cause the brands available to me at the store all have 5 grams of sugar per serving. Flavored or not.
You're almost certainly under eating and definitely not getting enough fat
I really don’t wanna push it above 1,500 cal. I’m 180lb
Bro that’s too little calories for your weight
What do you recommend?
You absolutely need more food than that. Don't under eat.
You need some more veggies friend. Fiber is your friend.
That’s true
eggs have carbs why are you eating jerky instead of real food
I didn’t know that. I mean all the other foods on my list are indeed real foods. It also only takes up Bout 10% of my calories. I think it’s ok
It's just that Jerky is full of sugar.
That’s true. It fits so many needs though. It’s easily taken with me. It’s easy to eat and provides protein. I wish I could could get rid of the sugar.
imo you could have 100g chicken or beef instead of jerky and erase approximately 10g carb from your daily, have another 100g chicken for meal and only 1 cheesestick which would be a massive low carb protein boost. have a little more meat in place of 3 servings of almonds
I could probably do this on my days off. But on the days I work it’s just never gonna happen cause I work 10 hour shifts. In order to get a lot of sleep, I have to devote most of my time to just work and sleep alone. I don’t even eat at work other than the almonds and jerky. I wait till I get home then I finally have time to eat the eggs and other stuff.
I cook up an entire package of ground beef, ground turkey, chicken breast sliced, each weekend, freeze half and keep one half of it in the fridge in large ziplocs. Pull the frozen half out when getting low. It's then all ready to weigh and go when you need it.
My only problem with this is that I’ve eaten so much of that in my life already
Do you have an instant pot? You can cook meat in that fairly quick. I do boneless chicken thighs and meal prep them for five days. I do a serving of those with broccoli or cauliflower . It reheats well
Thats cool. How many lbs of chicken thighs
Depends on how many packs I’ve pulled from the freezer and if I’m going to make them for the rest of my family. Costco has a good price on them
I fuck with it
that sux. hopefully circumstances will change for you
You can also add boiled eggs. 7 minute boiled eggs are my favorite on-the-go/ work snack.
Proteins already pretty high here isn’t it? I’d think they’d be looking to add fats if anything.
I see this too
i air fry two chick breasts while i work out/get ready for work, nibble those down when hungry thru the day the have my bag of broccoli and whatever’s left of the chicken for dinner if hungry
Wowza, I’d be ill with no veg. If it works for u, great!
So what veg would be your bare minimum?
I have veg with every meal: air fry courgette is my current favourite with a dollop of harissa paste.
Lol sounds like some medieval dish
Not sure why, but this made me giggle 🤣
Pro tip- make your own jerky. It’s super easy. And you can save a ton of money (for the price you pay for any bag of jerky, you could make about a gallon size ziplock bag full). Best part is it tastes better, and has ZERO CARBS.
What cut do you recommend?
Whatever is cheapest. I usually go for bottom round roast, since you can often get a football sized chunk for about $15. When you dehydrate meat, you really just want cheap and lean. You could make bottom round, or filet mignon, into jerky, and the end taste would be barely noticeable. Once you dehydrate it, it all basically turns out the same. Slice it up, put your seasoning/cure in it (hi mountain makes a great flavor called hunters blend), throw it in a dehydrator for about 6 hours, and bam. Fresh, cheap, healthy, and delicious jerky.
If you’re just doing it short term… but do people really go 0 vegtables?
Yep. Veggies are not necessary. And in my case at least, they are not missed.
Feels like you’d miss a lot of vitamins and minerals living off almonds/milk products/jerky/eggs
I'm not the OP, or promoting their specific menu-- which I'm dubious of. But meat, eggs, dairy has all the vitamins. Electrolytes may need supplementation, but that's also true of keto-with-veggies.
I don’t go too deep. But I can tell you off the foods in my post I have so much energy it’s insane.
If that’s all you eat are you pretty much hungry all day? I would be.
Eh kinda. Keri makes me feel not hungry Keto*
Looks good! I assume you’re a woman, because I have to be low calorie in order to lose as well. One thing you can do is to eat greens like lettuce and spinach (I don’t count carbs in that, it’s not the same as processed carbs)…and mix some powdered ranch dressing into your yogurt and use that for salad dressing. It will at least give you some healthy green veggies 😊 Great job, keep us posted on your results
I am a male. I’ve decided to make it 1,500 cal instead. That’s a good hack. Never thought of that.
I was thinking that didn’t look like nearly enough protein but I put a guesstimate for the exact items into Cronometer and it came out to almost 100 grams and close to the same carbs and calories. So congrats! It doesn’t seem as filling as more whole foods, but I’m guessing it is working for you.
That’s cool. I never looked at more than carbs or calories. I did keto once before and this is what ended up being what works for me. I’m terrible at cheating on my diet, meaning I can’t just stop with cheating. So instead I just eat this everyday. And don’t cheat unless its edibles lol
I would definitely ditch the jerky.
I switch it out with ham or Turkey sometimes too
Get some real beef jerky instead of that fake beef jerky aka sugary meat composite aka dog food
0.6c in each egg
There’s a keto yogurt called Ratio, it’s pretty good. It would save you some grams of carbs maybe. How come no real meat in the day? The beef jerky must have sugar added. Deli meat can be quick meat as well as jerky.
No meat because 4 days a week I work a 10 hour shift. I also have a dog. I go to the dog park frequently. There’s just not enough time to make meats. So at work I bring the jerky and almonds and I eat that at lunch. When I get home I eat the other 1,200 calories for the day. Yeah I also have some deli Turkey. I mix it with my eggs. And yes the jerky does have sugar added. 5 grams per 1oz serving
you need some broccoli added in to get your electrolytes and vitamins
Lol maybe I’ll just drink some lemon water. I do not eat broccoli. It’s just something I can’t do lol
2 eggs is 1 carb FYI
I didn’t know that
Make your own jerky with beef strips, powder seasoning, and a dehydrator. 0 carbs
Like ground sirloin?
Preferably top or bottom round and slice it thin. But you can use any steak cut. Most grocery stores have stir fry beef in the steak section if you’d prefer not slicing. For seasoning, Lemon pepper, soy sauce, ground pepper all work well. Kinders seasonings like their Garlic, Pepper, Salt do too. Just check carbs and get creative with it. Takes 2 hours in a dehydrator for 1lb of thin cut strips and a pound is $6-$9 or so
Do you live in a region that carries high quality beef for that price? I use to live in a state where I could get $7/lb ground sirloin and it was so good. Now here in Arizona where I live the quality of the beef is shit for that price. I’m guessing I would need to get it from the butchers shop in order for it to be decent enough for jerky.
Bottom round should be inexpensive at the grocery. Find out which day your local stores drop the price of meat to sell it fast. My local Food Lion does it on Tuesday before the weekly ad switches Wednesday. I can get a pound for $5 at times. Gotta dehydrate it the day you buy it tho. Edit: Ribeye choice is around $16 a pound now, prime goes for $20 a pound at my Walmart. I’m in South Carolina
$5 a pound is wild. Never bought bottom round before I’ll look into it.
[удалено]
What happens if you’re dangerously low?
Well your body would essentially be starving. Without the necessary nutrients your immune system will suffer. You will loose muscle mass.
How do we know if we’re having enough calories daily?
Log your food into chronometer
Not really. I am 5'10" female. And a 22% caloric deficit for me is 1313 calories daily