Keto Strawberry cheesecakes (aka best breakfast/fatbomb ever!)
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Recipe adapted from this wonderful recipe, as it’s the end of the strawberry season they weren’t too sweet so I added some raspberries, and also added some flax seed to the crust for some extra nutrition.
Comes out to 166calories, 4g net carbs, 14g fat and 5g protein.
NOW the crust, I wasn’t that happy with - bit to thick and in retrospect the flax seeds may have been a bad plan. But the filling *oh.my.God.* Tomorrow I’m going to remake the filling and turn them into the most delicious frozen fat bombs *ever*. Seriously, home made strawberry keto ice-cream.

Keto Strawberry cheesecakes (aka best breakfast/fatbomb ever!)

===================================================

Recipe adapted from this wonderful recipe, as it’s the end of the strawberry season they weren’t too sweet so I added some raspberries, and also added some flax seed to the crust for some extra nutrition.

Comes out to 166calories, 4g net carbs, 14g fat and 5g protein.

NOW the crust, I wasn’t that happy with - bit to thick and in retrospect the flax seeds may have been a bad plan. But the filling *oh.my.God.* Tomorrow I’m going to remake the filling and turn them into the most delicious frozen fat bombs *ever*. Seriously, home made strawberry keto ice-cream.

keto ketogenic food strawberry cheesecake

What will I look like?

This is really an excellent websit for motivation - full of example photos for before and after for your specific height and weight goals.

Set these using the sliders - protip tweak both sides of the sliders!

keto ketogenic diet motivation

A confession

I’m sorry… to myself really. I’ve been in a month of stall - and my strategy these last two weeks (making sure I meet my protein macro but eating more in the process) has devolved into eating more in general, and drinking less water. The only positive thing is that this has not translated into eating more carbs necessarily. Still the scale hasn’t moved (cycling between 199-197), and I’ve gained a pound a week this last week while my measurements have also gone up.

But… this is the beginning of my 7th week - and I have to treat it like the beginning of keto. Treat each day as a new race again: a race to drink 3 litres, to eat as few carbs, and the meet my protein macro without going over my calories… crucially I’m also going to try and avoid those steps to temptation: the sugar free jelly, the peanuts, the berries, the peanut butter fat bombs which I could eat all in one sitting.

Two weeks don’t matter in the scheme of things. KCKO.

keto ketogenic

Parmesan and Rosemary Flax Biscuits
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I made these with afew adaptions to this wonderful recipe  - and also added the cheese topping which i think really makes them :)
These amazing biscuits come to 87 calories, 7g fat and 5g protein. No net carbs!

Parmesan and Rosemary Flax Biscuits

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I made these with afew adaptions to this wonderful recipe  - and also added the cheese topping which i think really makes them :)

These amazing biscuits come to 87 calories, 7g fat and 5g protein. No net carbs!

keto ketogenic recipe

Why do Stalls Happen

Really good article, a little long but sobering. Key points:

A Stall is:

when you lose nothing, despite doing everything right, for at least 4 weeks. In addition:

  • you’re not taking any new medications (including hormone therapy) that my be interfering with weight loss
  • you haven’t altered your exercise regimen or made any other significant lifestyle changes
  • you can honestly say you’ve adhered to all aspects of the program
  • your clothes are not fitting looser and you have not lost inches

I also learned about ‘set points’ - weights where your body naturally stops, and that your body doesn’t *want* to change. If you stress it too much it will do everything it can to go back to its status quo - triggering binge eating and cravings etc (it’s biology!)

The 25 Most Important things you can do to break your weight loss stall.

  •  Make sure you are in a stall, as defined by Atkins, as I mentioned in the beginning of this series on Why Stalls Happen.
  •   Make sure you are not in starvation mode. If you are, get out of it. This one is of vital   importance
  •  Make sure you understand set points, and the tricks The Set Point Monster plays on you.
  • Increase your activity level. However, as we’ve discussed, it’s important not to do too much, which would create a larger calorie deficit that could throw you into starvation mode. Balance is the key. Also, we must not forget to increase calorie consumption to an acceptable level to compensate for excess calories burned.
  • Increase your muscle mass by doing strength training. The more muscle you have the higher you BMR will be, and the more calories you will burn at rest. I must point out, that through all my research it is of a common consensus that muscle mass has little impact on BMR and metabolism. I tried to find information on how fast muscle grows, but couldn’t find much. But I found several sites that suggested we could only hope to gain 5 lbs a year. I’m not sure how true this is. However, it is of my opinion that even if muscle doesn’t burn as much calories at rest as many people believe, muscle strength and endurance does allow you to engage in more activities. The more activities you engage in the more calories you will burn. 
  •  Increase your water consumption to stimulate lipolysis and clean your system of excess ketones.
  •  Avoid eating within 3 hours of bedtime. Especially avoid any foods that are higher in carbs as this can trigger insulin production, which in turn will inhibit fat burning while you are asleep.
  •  Find inventive ways to get your body moving. Tap your feet, stand, or pace while on the phone, take the stairs, and park the car further away when you go shopping. All of which will burn more calories. 
  •  Get plenty of sleep, studies show that people who sleep less than 8 hours a night are more likely to be overweight. Also, when you are on a diet and experiencing rolling black outs sleep is very important to help give you the energy you need to get through the day. In addition, when we sleep this is the time the body repairs itself, grows new muscle, and resets all of our hormones and biological functions. Lack of sleep causes stress on the body, and as I’ll explain later stress can stop weight loss cold.
  • Make sure you are counting all your carbs, and watch out for hidden carbs. You must track every bite you put into your mouth.
  • If you are experiencing a stall, reduce you sweetener to no more than three.
  •  Eliminate all treats and products temporarily until you break your stall.
  •  Keep your protein sizes reasonable. Excess protein can be converted to glucose, which can throw you out of ketosis. You can check the Atkins book for recommended protein levels.
  •  Check your medications, Atkins recommends talking with your doctor to find out if any of your medications affect weight gain or can make it more difficult to lose. Some medications can alter appetite, metabolism, and water retention. If this is the case, work with your doctor to find possible substitutions.
  •  Find ways to reduce stress. Stress simulates starvation mode in many ways. Stress is the body’s fight or flight mechanism that when we are engaged in it, our body is on hyper alert. It is preparing to do battle, and when it is doing so it will go into fat storing mode to prepare for a battle that may never come. In addition, when our stress is finally released it has a lot of repair work to do from the damage stress can have on the body. To do this repair work it is going to trigger those primal urges to seek out food so that it can replenishes its food stores. Also, stress can make us hold water, which for any dieter can be mentally devastating when we step on the scale. 
  •  Try zigzagging your calories, also known as cycling. To zigzag your calories adjust your calories throughout the week going up to your maximum and then dropping down to a safe weight loss level. This helps keep your body from adapting to any one set point. In essence, you are keeping the body confused, thus, it won’t adapt. This theory is very controversial, not because it doesn’t work, but there hasn’t been much scientific evidence researching it. However, just because there hasn’t been scientific research done, doesn’t mean this theory doesn’t work. On the contrary, I found many success stories that say this theory works. I really like this theory and use it all the time.
  • Watch for food intolerances. According to low carb friends, in the article, Food Allergy & Intolerances, A significant percentage of low carbers report that over-consumption of cheese and dairy products will put them in a stall quicker than anything else will, even when the carbs are not “hidden” but are accounted for in the daily total. There is some suggestion it may be an intolerance or allergy to the casein protein in cow’s milk dairy products. If you have been eating a lot of dairy foods lately, try cutting way back, or even eliminating altogether for a week or two, and see if this breaks the plateau. Food allergies and intolerances are difficult to pin down, but are known to trigger weight gain, fluid retention, sinus congestion, skin rashes, and digestive upsets, diarrhea etc. The most common food allergens are: wheat and wheat gluten, cow’s milk, dairy products, corn, soy, and chicken egg whites. Again, try eliminating any or all of these from your diet for a few weeks. Then, add each food back gradually, and see if symptoms return and your weight stalls again. You may have to avoid the offending food permanently, although many people find that after a few months they may cautiously eat a small amount of the food once in a while, without adverse effect.”
  •  As a last resort, try a stall buster diet. There are several out there, including Dr. Atkins Fat fast. Others are, “The doctor’s quick weight loss diet, also known as Stillmans,” and there is the “meat fast.” I don’t know how safe these are, so I’d read up on each of these before I tried them. Warning: I do not recommend these, and neither does Akins. Please consult a physician before doing any fast.
  • Make sure you are watching your sodium intake.
  • Watch for food additives, you may be allergic to some of them. Check dyes in soft drinks.
  • According to the New Atkins book, you can reduce your carb intake by 10 and keep doing so until you break your stall. I went down to 15, and this seemed to help, but I wasn’t there very long. 
  • It is of utmost important that you spread your meals throughout the day, eating a minimum of three times. I prefer 5 or 6 times myself. The body only has limited storage capacity in the body for immediate fuel in the body, when the capacity gets full, it stores all excess as fat. In an article written by Jim Kendela, for Men’s Health online, “Spacing your meals every 2 1/2 to three hours provides a number of metabolism-enhancing benefits…On a three-meals-a-day program, you risk fluctuating blood-sugar levels more than is ideal. The multiple-meal approach maintains steady blood-sugar levels…leading to stable insulin levels. Elevated insulin levels inhibit fat burning…. Since blood sugar remains relatively constant, you do not suffer from pangs of hunger, which often lead to bouts of overeating on a three-meals-a-day approach…When you follow the five- or six-a-day meal plan; your body processes macronutrients more efficiently and more quickly. One of the benefits of this improved efficiency is that fat has less time to stay in your system, so less of it is absorbed and stored, while the remainder is expelled (to put it politely).” 
  • Juggle your carb intake. In the same article written by Jim Kendall, of Men’s Health, he says, you need to “shock yourself. Since the body prefers homeostasis, it quickly adapts to processing the same number of carb calories each day. Remember, shock is the name of the game, whether you’re training or dieting”… He goes on to say, “If you apply any formula for macronutrient intake too rigidly or consistently, your progress can stall, especially with regard to carb intake…In the early phase of a weight-loss plan, this approach works quite well, training the body to expect a certain amount of essential nutrients on a regular schedule for maximum benefit. But all good things have their downsides. The body is lazy: Once it has adapted to a pattern (achieved homeostasis), it will work just enough, no more, no less, to maintain that balance. To continue getting leaner, the body must not be allowed to become complacent. It has to be gently shocked into continued adaptation. That’s why an efficient training program is altered ever so slightly on a regular basis. Your diet should likewise be altered.”
  • Take a break from losing weight. Notice, I didn’t say Atkins, I said losing weight. Just take a break. Increase your calories up a bit until you are neither gaining, nor losing, and remain there for a few weeks, and then resume your journey. 
  • Before you give up, and say you’ve tried everything, go back to the information I provided and ask yourself, “Did I truly try everything,” I bet you might have missed something.
    In conclusion, I want to leave you with these words from Colette Heimowitz, if you do hit a plateau, “Remember two things: First, your body is not a machine. Nor is it a clone of anyone else’s body. It has its own system, its own agenda, and its own timetable. In the end, your body nearly always responds to sensible management by the person in charge. That’s you. But in the short run, your body may decide to go its own way, for its own reasons that we may not be able to understand. Don’t get mad at it—or yourself. It’s a good body or it wouldn’t have gotten you this far. Be patient; you can afford to outwait it.”

keto ketogenic stall

living-in-films asked:

Should i say to you something?You're mine ideal person one day i hope i will be like you.but now I'm getting more weight as time goes by.

A Game of Keto Answer:

Wow, thankyou! - don’t give up!

Maybe… 6 weeks ago I felt exactly the same as you do now. My previous attempts had failed, I was gaining weight and weighed the most I ever had. What changed was me - I went cold turkey - decided on my new diet, threw everything out that didn’t confirm to that and just started! From that moment!

A week later I felt so.much.better - so much more in control! You can do it! :D