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Month: June 2018

10 Keto Recipes That Make Awesome Weight Loss Dinners

What makes these recipes ideal for weight loss is they’re low-carb, high-fat, dairy-free, gluten free, won’t raise your insulin high, and should keep you satisfied until your next meal.

And if you’re ready to try new dishes without complicating your routine, and compromising your weight loss progress, this list might have some goodies for you.

I’ve also included calories and macro info so you can quickly scroll through and find something closer to your macro needs.

Below are 10 really tasty keto recipes that make great weight loss dinners.

Mediterranean Zucchini Noodle Pasta – Low Carb, Gluten Free, Primal

Per serving – 231 calories; 20 g Fat; 6.5 g Protein; 6.5 g Carbs

Mediterranean Zucchini Noodle Pasta – Low Carb, Gluten Free, Primal recipe from PeaceLoveandLowCarb.com. Image source: PeaceLoveandLowCarb.com

Super flavorful and simple recipe that’ll fulfill your taste for something pasta-ish. The recipe does include Parmesan and feta cheese. Remove to keep it dairy free and I’m sure it’ll still be scrumptious.

Check out: Mediterranean Zucchini Noodle Pasta

Easy Keto Swedish Meatballs

Per serving (3 meatballs) – 544 calories; 46 g Fat; 28 g Protein; 1 g Carbs 

Easy Keto Swedish Meatballs [Low Carb, Gluten Free] from ketogasm.com. Image source: ketogasm.com
Inspired by Ikea’s Swedish meatballs, this recipe is said to be just as good but without all the carbs. What I like is it includes a sauce and cauliflower mash.

The recipe does include dairy, but I believe you might be able to get away with substituting the cream for full-fat coconut milk or coconut cream.

But, heads up, if you do sub with the coconut milk or cream, you might add a coconut taste to your Swedish meatballs.

Check out: Easy Keto Swedish Meatballs

Chicken and Sausage Jambalaya Recipe

Per serving – 238 calories; 21 g Fat; 5 g Protein; 1.5 g Carbs (net)

Low Carb Chicken and Sausage Jambalaya from tasteaholics.com. Image source: tasteaholics.com

Missing jambalaya and rice? Give this easy recipe a try. Thanks to cauliflower rice, this soulful dish can make its way back onto the keto menu.

Check out: Chicken and Sausage Jambalaya Recipe

Sesame Almond Zoodle Bowl

Per serving – 238 calories; 16 g Fat; 8.43 g Protein; 11.9 g Carbs

Sesame Almond Zoodle Bowl from ruled.me. Image source: ruled.me

Ruled.me has PLENTY of delicious recipes. Many of them include dairy (cheese), but you can also find some great recipes that are dairy free. Like this good looking Sesame Almond Zoodle Bowl.

Couple this recipe with some beef or chicken for more protein and you’ll be good to go although it’s also super good alone, I’m sure.

Check out: Sesame Almond Zoodle Bowl

Keto Grilled Chicken & Peanut Sauce

Per service (1 chicken thigh & 2 tbsp of sauce) – 492 calories; 33 g Fat; 41 g Protein; 3 g Carbs 

Keto Grilled Chicken & Peanut Sauce by IBreathImHungry.com. Image source: IBreathImHungry.com

Summer starts this week! This is a ready for the summer type of recipe right here. Fresh, crispy red cabbage salad with warm grilled chicken and a peanut sauce sounds like BBQ party tastiness. Get into it. 

Check it out: Keto Grilled Chicken & Peanut Sauce


Other goodies:

10 Simple Paleo Breakfast Recipes for Weight Loss

How to break stalled weight loss on the ketogenic diet

How I lost 45 pounds in 4 months on effortless intermittent fasting


Keto Slow-Cooker Beef & Broccoli

Per serving – 430 calories; 19 g Fat; 54 g Protein; 3 g Carbs (net)

Keto Slow-Cooker Beef & Broccoli from WickedStuffed.com. Image source: WickedStuffed.com

Got a taste for some Chinese food, but don’t want the added sugars, bad fats, MSG, and whatever else might be added to Chinese food these days?

Give this Keto Slow-Cooker Beef & Broccoli recipe from WickedStuffed.com a try. You can get this recipe started in the morning and have it ready for you by lunch.

Check out: Keto Slow-Cooker Beef & Broccoli 

Easy Low-Carb Chicken Stir-Fry

Per serving – 396 calories; 26.9 g Fat; 27.6 g Protein; 11.1 g Carbs 

Easy Low-Carb Chicken Stir-Fry from KetoDietApp.com. Image source: KetoDietApp.com

Quick and simple one-pan dinners are the best when it’s the end of the day, you’re ready to eat, and you don’t want to put a lot of energy into making dinner.

This Easy Low-Carb Chicken Stir Fry from KetoDietApp.com is quick, easy, includes fresh vegetables, and is straight to the point.

Check it out: Easy Low-Carb Chicken Stir Fry

Paleo Beef with Broccoli

Per serving – 273 calories; 17 g Fat; 24 g Protein; 3 g Carbs 

Paleo Beef with Broccoli by IHeartUmami.com. Image source: IHeartUmami.com

Dinner in under 30 minutes? Yes ma’am! If you’re not feeling the slow-cooker beef and broccoli recipe above, this is another healthy take on the tasty, classic combo.

ChihYu of IHeartUmami.com shows how quick and easy this recipe can be put together in a helpful video.

With this Paleo Beef and Broccoli recipe you can get in, cook, and get back to the summer fun.

Check it out: Paleo Beef with Broccoli 

Keto Pork Chops al Pastor

Per serving (1 pork chop, 2 tbsp butter) – 495 calories; 47 g Fat; 25 g Protein; 1 g Carb 

Keto Pork Chops al Pastor from IBreathImHungry.com. Image source: IBreathImHungry.com

Need a good pork chop recipe in your life? How about topping that pork chop with a butter loaded with fresh herbs, red onions, and chopped pineapple?

And don’t worry about the pineapple. It’s not enough to kick you out of your keto stride.

Another delicious recipe out of IBreathImHungry.com. They have a load of goodies over there. This is one of their latest.

For sides, I’m thinking cauliflower mash, a green salad, or a raw kale salad.

Check it out: Keto Pork Chops al Pastor 

Keto Shrimp Scampi

Per serving – 366 calories; 15 g Fat; 49 g Protein; 7 g Carbs 

Keto Shrimp Scampi by ketogasm.com. Image source: ketogasm.com

Since going paleo 5 years ago, I haven’t had a good shrimp scampi in a while. This shrimp scampi calls for summer squash noodles and tips on how to make them.

Now, there are stores that sell spiralized vegetables so all you’ll need to do is grab a box instead of a spiralizer. Unless you’d rather make your own.

Shrimp tossed in white wine or chicken broth coupled with butter over summer squash noodles? Um, yum! 

Another tasty one from ketogasm.com.

Check it out: Keto Shrimp Scampi 


Other posts you may like:

10 Simple Paleo Breakfast Recipes for Weight Loss

How to break stalled weight loss on the ketogenic diet

How I lost 45 pounds in 4 months on effortless intermittent fasting


How to break stalled weight loss on the ketogenic diet

Weight loss is already challenging enough. When a plan stops working, it becomes even more challenging and frustrating.

Keto is no exception especially considering how restrictive a ketogenic diet can seem. For some, this diet is the best thing since Kerry’s Gold butter.

For others, it’s limiting and if there aren’t any weight loss results, keto appears to be not worth the effort.

If you’ve started experiencing a weight loss plateau with the ketogenic diet, don’t toss out the keto approach just yet.

Give these tips a try if you’re looking to stick with keto. But if you’re totally over keto, by all means, give it up. There are other real food, healthy methods for weight loss.

But if you’d like to stick with it below are 9 tips for breaking stalled weight loss on keto that I’ve picked up from around the way and given a try myself.

from the bus to your job. And they’re healthy thus guilt free.


Disclaimer: This post may contain links where if you purchase via my links I receive a commission at no additional cost to you! I will always only recommend products and services I’m loving. Full disclosure available here.

Cut dairy out of your keto routine or cut down

Some people can lose weight on a keto diet that includes dairy, and some people simply can’t. The difference? Insulin resistance or insulin sensitivity.

Dairy causes a high secretion of insulin in some people. (source)

If you’re insulin resistant as it is, it is highly likely dairy will be an issue for you. But if not, dairy won’t effect you in that manner.

“Dairy seems to stall weight loss for some people, so you might try taking it out of the diet if you can’t lean out.” – MarksDailyApple.com 

Remove keto snacks – processed “keto-friendly” packaged foods

Every once and a while, a packaged keto-friendly snack might be fine, but making it a daily occurrence can be why your weight loss has stalled.

For myself, I even had to cut them out as my weekly treat.

Packaged foods that call themselves keto-friendly are easy to overdo or can have extras in them that’ll throw off your appetite or macro count.

Sticking to real foods helps you keep a closer eye on what what you’re eating.

Limit (measure) or remove nuts and nut butters

People tend to go overboard with the nuts. Myself included. Start out with a cute little handful and before you know it, you’re 5 handfuls in. If you know you’ve got a problem with nuts and nut butters, don’t even start.

Also, watch which nuts you consume. Raw nuts are better than roasted nuts. Raw nuts have their nutrients still in tact and their fats. Roasted nuts tend to be higher in carbs and are usually coated in bad fats like cotton seed oil. 

And avoid cashews or keep a CLOSE eye on how many of them you eat. They’re high in carbs. And peanuts ARE NOT a nut. They’re a legume. 

Nut butters are also better when raw. And they are easier to overdo.

Again, if you know you tend to have more than you intended, don’t even start.

free download health and wellness cheatsheets

Keep your meals super simple

I’ve noticed my 75-pound weight loss was much simpler when I kept my meals simple and to the point – meat, vegetables, fat.

My mom even joked with me saying, “dang, all you eat is meat, fat, and vegetables. Meat, fat, and vegetables.” Yup! Pretty much.

This makes it easier to track macros and calories, removes worries of eating too much protein or carbs, and makes it easier to keep an eye on what foods work best for you.

Recipes are cool and all, but limit the fancy ones for special occasions. Definitely limit them when you’re on a weight loss regimen. 

Quit snacking and stick to 2 to 3 meals a day

If you’ve been snacking on a ketogenic diet, and your weight loss has stalled, it’s time to give up the snacks.

And honestly, if you’re following a keto routine correctly, you shouldn’t have to snack. Your meals should be nutrient dense enough to hold you over in between them, without snacking.

If you find yourself needing to snack in between your meals, consider adding more fat to your meals. You might even need more protein.

However, if you notice your hunger is actually a craving, you might be consuming too much protein. Too much protein can be converted into glucose by the liver. Glucose in the system can increase cravings.

Yes, keto is a delicate balance.

Incorporate intermittent fasting

Intermittent fasting is another tool for keeping your insulin low and limiting the amount of times it is elevated, thus increasing how long your body is in fat-burning mode.

When I first gave intermittent fasting a try, it helped me lose a significant amount of weight quickly. Like, one morning I got out of bed and when I stretched my arms up, my waist beads slipped right off my waist and onto the floor. The fat loss around my waist and hips alone was REALLY impressive.

All I did was quit eating around 4 pm and didn’t eat breakfast until 8 am the following morning. That was 16 hours of fasting with a good chunk of it done in my sleep.

You can give intermittent fasting a try by easing your way into it with the method I’ve mentioned above. Have your dinner a little earlier than usual and eat a little later the following day. Work your way up to 16 hours of fasting.

Limit artificial sweeteners or remove them

Listen, if you’re prone to binge eating, food addiction, and sugar cravings, cut even the artificial sweeteners.

Now, if you’ve overcome those behaviors around food with artificial sweeteners in your keto diet, than they work fine for you.

But if you’re like myself where something sweet can make you have more than you wanted to have, then cut those sweeteners out.

They can trigger cravings which can lead to over eating.

Remove low-carb flours from your routine

Almond flour, coconut flour, tapioca and pretty much any of those lower-carb white and wheat flour substitutes can still cause a higher insulin response.

It’s the refinement that increases how much insulin they cause the body to create.

Removing them also helps you keep a closer eye on how many carbs you’re getting. If you’re weight loss is struggling, ditch the flours all together.

At least until you reach your weight loss goals. Or, you can limit them to once a month if you must have a keto-friendly, baked treat. 

Eat more protein

This video on protein was just released on June 17, 2018. It’s a quick message on if you should eat more or less protein.

According to Dr. Ted Naiman’s findings, those that ate more protein did better. They had lower abdominal fat and lost more body fat.

Check it out…

Here are a few good videos to check out on common ketosis mistakes

10 Simple Paleo Breakfast Recipes for Weight Loss

Simply eating a paleo diet of real, nutrient dense, wholesome foods can give you great weight loss, health, and wellness results.

I’ve experienced many of these benefits since going paleo over 5 years ago. Benefits have included cleared eczema, no more allergies (sneezing, coughing, hayfever), a consistent and on-time period, improved mood management,  and a 75-lbs weight loss.

If  you do experience a weight loss plateau, or aren’t seeing the weight loss results you’ll like to see, there are tweaks to the paleo diet you can give a try.

I’ve made these same tweaks and saw improvements quickly.

What I removed from my paleo diet to improve weight loss

I removed foods that are starchy and, or super  sweet so typically these are fruits and any root vegetables. Also removed nuts and nut butters.

This makes a paleo routine more ketogenic. If you do fine on nuts and nut butters, keep them. But if you know yourself to go overboard, don’t even start.

Here’s a list of what I removed from my paleo diet to see the most weight loss:

  • Sweet potatoes
  • Yams
  • Yellow potatoes
  • White potatoes
  • Essentially all types of potatoes
  • Carrots
  • Parsnips
  • Beets
  • Bananas
  • Strawberries
  • Watermelon
  • Melon
  • Apples
  • Oranges
  • Dates
  • Dried fruit
  • Honey
  • Agave nectar
  • Coconut nectar
  • All nuts and nut butters (although I would have the occasional handful of macadamia nuts)
  • Coconut flour
  • Almond flour
  • Tapioca flour
  • Pretty much any flour substitutes

And if you did eat beans, rice, oats, and sprouted wheat grain breads as part of your paleo diet, you should also try removing those from your routine to see better weight loss results.

10 simple paleo breakfast recipes great for weight loss

These paleo recipes are perfect for weight loss because they don’t include any of the real foods from above. They’re also simple for those with busy schedules or don’t usually cook.

And they’re not all going to be your typical “breakfast” meals. Any meal that breaks your fast is breakfast, fyi. Plus it’s cool to switch it up and try something different.

(In no particular order)

Mini Egg Frittatas

Mini Egg Frittatas recipe from iHeartNapTime.net. Image source: iHeartNapTime.net.

Ingredients: bell peppers, onion, breakfast sausage, spinach, kosher salt, and ground black pepper

Recipe link: Mini Egg Frittatas 

Easy Paleo Ham & Egg Cups

Easy Paleo Ham & Egg Cups from PaleoNewbie.com. Image source: PaleoNewbie.com

Ingredients: slices of ham, full-fat coconut milk, orange bell pepper, red bell pepper, yellow onions, salt & pepper, coconut or olive oil

Recipe link: Easy Paleo Ham & Egg Cups

Paleo Bacon Zucchini & Red Pepper Frittata

Paleo Bacon Zucchini & Red Pepper Frittata from PaleoNewbie.com. Image source: PaleoNewbie.com

Ingredients: bacon, zucchini, medium onion, eggs, full-fat coconut milk, Italian seasoning, salt & pepper

Recipe link: Paleo Bacon Zucchini & Red Pepper Frittata

Chorizo and Spinach Omelette

Chorizo and Spinach Omelette from PaleoLeap.com. Image source: PaleoLeap.com.

Ingredients: eggs, spinach, onion, coconut milk, chorizo sausages, tomatoes, green onion, garlic clove, ghee, sea salt, black pepper

Recipe link: Chorizo and Spinach Omelette

Garlic Shrimp with Zucchini Noodles Recipe

Paleo garlic shrimp with zucchini noodles from PaleoLeap.com. Image source: PaleoLeap.com

Ingredients: shrimp, zucchini, garlic, white wine (optional), fresh lemon, fresh chives, cooking fat, sea salt, black pepper

Recipe link: Paleo Garlic Shrimp with Zucchini Noodles 

Slow Cooker Paleo Teriyaki Chicken

Easy slow cooker paleo teriyaki chicken from RubiesAndRadishes.com. Image source: RubiesAndRadishes.com

Ingredients: chicken thighs, coconut amino, ginger, garlic cloves, salt & pepper, and the recipe does call for honey, but it’s a tbsp and I’m sure you might be able to sub for a few drops of stevia

Recipe link: Slow Cooker Paleo Teriyaki Chicken

Cavemanalicious meatballs

Cavemanalicious meatballs from FitnessInAnEvolutionaryDirection.com. Image source: FitnessInAnEvolutionaryDirection.com.

Ingredients: 80/20 ground beef, organic, chopped frozen spinach, sea salt and black pepper, butter, avocado or coconut oil, garlic cloves, medium white onion

Recipe link: Cavemanalicious Meatballs

BLT Salad with Garden Ranch

BLT Salad with Garden Ranch from PrimalPalate.com. Image source: PrimalPalate.com

Ingredients: bacon, grape tomatoes, red onion, butter lettuce, and there’s a dairy-free ranch dressing linked recipe

Recipe link: BLT Salad with Garden Ranch

Diane’s 6-Minute Salmon

6-Minute Salmon from BalancedBites.com. Image source: BalancedBites.com

Ingredients: wild salmon, sea salt, and a teaspoon of their Abodo Spice Blend

Recipe link: 6-Minute Salmon

10-Minute Sliders with Creamy Ranch Dressing (dairy free)

10-Minute Sliders from BalancedBites.com. Image source: BalancedBites.com

Ingredients: garlic powder, onion powder, sea salt, pepper ground cumin, ground beef, iceberg lettuce, tomato (“optional, omit for nightshade free” – balancedbites.com), red onion, and a recipe for creamy ranch dressing

Recipe link: 10-Minute Sliders

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

Intermittent Fasting Weight Loss Week 1 Results: 4-lbs down and 1 inch off waist

Not exactly week 1, but I’m calling it week 1 because it’s the first week I’m challenging myself to do 30 days straight, no cheating.

Realized I haven’t gone more than a couple of weeks clean in months. (That’s part of why I’ve gained 20 pounds, I’m sure.)

intermittent fasting weightloss week 1 results

I also feel really good and energized with the clean diet. And not hungry enough to eat outside of my fasting window, so I know things are moving in the right direction.

Each week, I’m going to give updates of what I did, what I ate, what worked, what didn’t work, and what I’ll do the following week. I think I’ll also do a weekly live broadcast as well and link it.

Sharing to hopefully help, inspire, and motivate others. It’ll also help hold me accountable as I practice being more disciplined.

I’ve tried LOTS of diets, but paleo has been a lifestyle.

Challenges last week

On Sunday, I went on a Tinder date at the Cheesecake Factory and had a glass of wine, some crab cakes, and some fried, wrapped Chinese food inspired finger food thingy.

That triggered a craving for cheesecake, of course. And I brought me some. After my date left. lol

That trigger is why following the dating tips in Friday’s post are crucial for me. They’re especially helpful to those that are prone to strong cravings and have a hard time eating just one.

I’m definitely not the “few bites” and “just one” type of girl. I get a craving and give in, I go all in until I’m REALLY full. Which is what happened with the cheesecake. Some of it I had to toss out because I was sooooo full.

I do give myself a pat on the back, however, for not allowing that day to turn into a week. It stopped on that day. That’s an accomplishment.

Here are some tips for getting back on track as fast (and as realistically) as possible:

  • Ate breakfast in the morning instead of at noon when my fasting window is over
    • This allows focus on ridding the body of sugar (cravings) instead of fasting. It’s easier to fast when the cravings aren’t kicking my ass. I also ate sweet fruit (bananas and grapes), fatty meats, eggs, and cheeses. By Thursday, I was back to fasting comfortably until noon.
    • If you have a slip up that kick starts your strong cravings, start getting back on track with sweet fruits, cheese (if it isn’t a problem for you), eggs, and sausages or bacon. The sweet fruits and cheese tricks your body into thinking it’s getting what it’s craving. The sausage or bacon makes sure you’re eating fat and protein too. Knocks those cravings out in a few days.
  • Ate sweet potatoes in my scrambled eggs for my second meal
    • Sweet potatoes are a fave. They’re enough sweetness and starch to handle cravings, but still a real, nutrient dense food. Love em’!
    • 1/4 cup of cooked sweet potato was usually enough; if you’re prone to going overboard, limit your sweet potato serving to what you can tolerate – I’m sharing this from experience and since we’re both human (I’m assuming), and if you have a tendency to go overboard like I do, I think this might work for you also
    • Ripe plantain is also really good – limit this as well
    • Note, however, that you’d want to give yourself a “deadline” for when you’ll remove these starchy, sweetish foods if you’re on a ketogenic diet or doing a paleo for weight loss protocol. It doesn’t have to be a hard date either. It could be when you finish your supply of sweet potatoes or plantain.
  • Test if you had too much sweet or starchy real foods
    • Persistent cravings – cravings that don’t seem to lesson with time
    • Wanting to nibble – wanting to continue to pick off the leftovers, grazing after the meal

free download health and wellness cheatsheets

What went well during week 1

Gaining control over cravings MUCH sooner. Tapering off of sugar with real foods instead of going cold turkey into keto helped a lot.

For the last few months or so, it’s taken weeks to a month (at my longest) for me to gain control. I’ll eat cleanish during the week, but the weekends? Forget it.

I was even back to getting Jack-N-The-Box breakfast after a night out and eating it while I watched TV. Pigging out at 3 am and then falling asleep on all that food.

Tapering off by eating fruits, cheeses, and sweet potatoes allowed me to get right back on real foods the following day. Record timing, I must say.

Getting back on it quickly has helped with keeping my weekends on point as well.

Another benefit has been having freedom from food.

Having less cravings and being able to go 20 hours without food is truly a blessing.

There’s truly more freedom in this discipline. This feeling of being in control is the other side I forgot about when I was high on sugar and craving.

Noticing the new mindset is growing roots.

Instead of only tackling the food and exercise aspects of weight loss, I’ve also been working on how I think about healthy living and managing my weight.

Sticking to my personal development plan has helped A LOT. With daily practice, I’m noticing the thoughts that don’t help me and the thoughts that do. I’m learning to focus on what I do want instead of what I don’t.

Let me tell you, it works big time.

No working out and no measuring – took it easy

This past week, I didn’t workout at the gym, but did go on walks during my lunch break.

I also didn’t measure any macros or consider my caloric intake. The only things I measured was how much butter and avocado mayo I used and how many eggs I ate.

I didn’t measure vegetables, ground beef (but did eyeball about half a cup), nor sweet potato. But I did finish my supply of sweet potatoes and fruit by Wednesday. By Thursday, I was back to eating no sweet potatoes or fruit for breakfast.

Oh, and I didn’t eat after 4 pm.

For my first week of 30 days clean, I kept it as easy as possible. The only two focuses was eating clean and allowing the cheesecake, wine, and fried foods to leave my system.

Since I ended this week feeling good, I’m going back to the workout and ketogenic, paleo approach.

I’ve been on a predominately paleo diet for so long (5 years now), I’ve found that I don’t usually need more than a week of clean eating to feel in control again. It’s those pesky psychological triggers that usually get me.

Finding that easing in and taking as long as I need, however, helps with those triggers as well. There’s like less bodily things (cravings) going on to focus on the mindset.

I’ve put my weight loss routine into a full bundle of meal plans, intermittent fasting schedules, lifestyle prep guides, and food lists. Checkout the How to Intermittent Fast on Keto for Weight Loss bundle. 

Need some more weight loss tips? I’ve got you!

Feeling what I’ve put down here? Inspired and motivated? Great! Spread the love and save a pin to your Intermittent Fasting, Intermittent Fasting Weight Loss, or Weight Loss boards on Pinterest. 🙂

intermittent fasting weight loss results

How to survive date night while on a weight loss routine

Quick little post here. Whipped up a lil’ something for your weekend adventures.

These are things I’ve been learning how to implement for the last few months. I honestly got tired of starting back at “day 1” if I cheated during a date.

So to combat all that, I came up with these rules for myself. They worked like a charm the first day I seriously implemented them.

Actually, I’m tired of dating and having that “why don’t you drink with me” conversation.

Highly likely I’ll lay low and then pick up dating again in a few months.

Unless he’s everything I ever wanted and it’s incredibly obvious he’s a God send. Otherwise… nah. I can give up the attention for a while.

But if you’d like to date or got a boo thang you love going out with, here are a few tips for sticking to your weight loss routine while you date.

What to eat

Skip the bread, the sweets, the fried foods, the sugary drinks, the creamy foods, the noodles, and anything off of your routine.

ESPECIALLY IF YOU’RE PRONE TO FALL COMPLETELY OFF OF YOUR PLAN – For instance, you let yourself have

Opt for meat and vegetables. Do salads, chicken, fish, steamed vegetables, or a small steak.

If going for breakfast or brunch, do scrambles and omelets without cheese, without sour cream, and with plenty of vegetables. Add bacon or sausage for extra protein. Skip the pancakes, grits, donuts, cookies, danishes, orange juice, or muffins.

On all occasions drink water, sparkling water, black coffee, or tea.

If you’re intermittent fasting, schedule your date during your fasting window if possible (and if you want to keep a strict fasting window).

And whenever possible, choose a restaurant with smaller portions and cleaner options. These are usually higher end restaurants. You can also check their menus beforehand.

What to alcohol to drink

Now, I’m going to tell you straight up. Drinking while you’re trying to lose weight, especially if you’re prone to tough/slow weight loss, is a huge no-no.

Trust me, I know.

I’ve also seen a few weight loss coaches on my Insta preach against it. Alcohol, even those drinks that aren’t sweet, is essentially sugar.

But, gurl. If you’d like to drink, I do have suggestions for “safer” options. They’re “safer” because they’re not mixed with sugary shit (oops…) and have 0 carbs.

Vodka (0 carbs): Burnett’s, Smirnoff, Absolut, Svedka, Grey Goose, Stolichnaya, Ciroc, Skyy

Whiskey (scotch/bourbon) (0 carbs): Crown Royal, Jack Daniels, Jim Beam, Seagram’s, Dewar’s, Wild Turkey, Chivas Regal Johnnie Walker

Tequila (0 carbs): Don Julio, Tres Agaves, El Jimador, Patron, 1800 Tequila, Milagro, Cazadores, Sauza

Rums, Gins, and some Brandy’s are good as well.

(Resource: “The Ketogenic Diet and Alcohol”)

When I did drink on a weight loss routine, I would have vodka with sparkling water. Sparkling water is a good mix.

Try going on dates that don’t involve drinks and food

Oooo that’s a challenge huh?

I know it is for me which is why I’d rather not date right now. I keep meeting men that want to go out and eat or drink.

But if you can manage, try doing something different. Here are some ideas:

  • Horseback riding
  • Museums
  • Aquariums
  • Visit and walk an old town
  • Historical sites
  • Touristy city tour
  • Golfing
  • Driving range

Eat ahead of time

Eating before the date helps with curving those “you want something to eat” questions.

Answer in confidence, “no, thank you. I’m good.”

Plus it’s hard to eat when you’re satisfied and don’t have an appetite.

Or… you could date someone that gets it

I’m kidding here, but not really.

Ok, so this is light weight my goal.

I’d rather date someone that’s also on a fitness routine, wants to eat clean, and that understands why I’m not eating certain things or skipping on the alcohol.

I’ve dated men that actually get upset or think I’m being too restrictive. And in my “weaker” less prepared days, I’d give in and fall of course.

Happy dating!

Go and have fun, gurl.

Put these tips to work for you as you navigate the dating scene. Let me know how it goes.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

 

 

Get back on track: What you can learn from my 20-lbs weight gain

Over the last 8 months or so, I’ve gained over 20 pounds.

It seems like one month I was celebrating getting back down to the 160’s and then the weight started creeping up to where I’m just 6 pounds shy of being back in the 200’s club.

I struggled with binge eating, food addiction, and feeling controlled by parties, dates, and event. It usually started with an event, now that I think about it.

It would start with an event (party, date, special occasion). Then my cravings would be through the roof and I’d continue to eat sugary, processed foods. This would go on for weeks until I finally gained control.

That cycle of losing and gaining control went on and on causing my waist to go up 4 inches. There is way more belly fat around my midsection. I teared up when I noticed the difference.

I started doing some mindfulness work and keeping track in a journal to recognize where I was struggling the most and what steps helped me the most.

So, I thought I’d come here and share what I’ve noticed has made the biggest difference in getting back on track. Hopefully these things that have helped me will also help you.

Be relentlessly forgiving of yourself. Beating yourself up can make the situation more challenging.

Something I’m definitely still working on.

I got into a habit of beating myself up and scolding myself on all the things I needed to do and do better. With every binge, I became harsher on myself to the point that I felt depressed and trapped by my cravings. I felt powerless.

Feeling powerless led to feeling hopeless. With each ridicule of what I could have done differently I stacked up more things I would have to do in order to be back in control. Which made it seem as if getting control was more and more impossible.

Then I started practicing forgiveness by acknowledging that I was working on it. It took some time, but eventually I started countering my negative talk with thoughts of forgiveness.

I talked to myself as if I was learning a new concept instead of as if I could have been doing better. 

Eventually wanting to be nice to myself led to wanting to learn how to love myself better. I discovered that self-love isn’t easing my discomfort by giving in to my cravings. Self-love is being the parent that knows what’s better for the child (my addicted body.)

I learned that by being forgiving, and refusing to beat yourself up, you make space for learning how to treat yourself better and how that self-love actually looks. You quit being mean and start being patient. In that patience, you’re more likely to open up to being solution oriented. 

Stay aware of your weight and, or how your clothes fit even if you haven’t figured out how to stay on track yet

My biggest mistake when I started slipping was taking off my waist beads. The waist beads got tight so I took them off. Once I put them on a couple of days ago, they were cutting into my skin. It was VERY obvious I gained 20 pounds and my belly had gotten bigger. At one point those beads were slipping off of me.

Waist beads also serve the purpose of weight management. When they get tight, there’s something that needs to be addressed regarding what you’re doing. Having that awareness can help you get back on your health and fitness routine much sooner than if you ignored the signs and kept getting triggered.

When you’re on a weight loss routine, keep weighing yourself and being aware of how your clothes fit. Don’t “look away” because you’re too scared to watch what’s happening. Watching what’s happening empowers you and helps you form the thoughts that’ll eventually get you back on track.

Some might argue that weighing yourself too often can be discouraging, but I’ll argue it’ll maintain awareness when you know you’re slipping up in healthy behaviors.

Perhaps, instead of letting those poor habits creep in and cause significant weight gain, tighter waist beads, tighter clothes, and a telling scale could lead to paying attention and working on those poor habits much sooner.

Start with the easiest approach from where you’re at

Anxious to get back on track, I would nosedive back into a strict routine only to fall off again because it was too strict. Strict enough to make my head hurt and cravings so strong I couldn’t concentrate at work. I’d have to eat something just to finish a project.

Then I decided to try starting where I was at. My first day after a binge, I’d make myself some oatmeal with lots of butter, stevia, a banana, berries, walnuts, and dried cranberries. That kept me full for 6 to 7 hours. Then I’ll have my low-carb dinner. 

This routine of tapering off with high-carb real foods helped me beat cravings with much less will power. Getting back to my healthy food plan was much simpler.

Try starting with real foods instead of going into something strict like keto, calorie restriction, or intermittent fasting. Getting back on track with foods like oatmeal, rice, beans, sweet potatoes, fruits, dried fruits, and nut butters will weaken the cravings for junk foods. 

Being mindful that the goal is to eventually get back to a weight loss protocol, give it a few days to feel how cravings lesson. Soon, it’ll be a natural next step to get back to a routine that’s more supportive of weight loss.  

Learn to work through your triggers instead of thinking they control you

What made me really get a hold of my 20-pound weight gain was learning to work with my triggers. I used to think my triggers were trapping and controlling me. For instance, I would hold off on dieting because there was a party. Then I would feel upset that I had to hold off on eating healthy because there was that party.

See the problem there?

Why was I allowing these things to control my progress? These things that are going to happen regardless. They’re a part of life. But they’re also my triggers.

Once I realized I had to learn how to work through my triggers, and prepare myself way ahead of time with daily practices, I started surviving my triggers.

My daily exercises include daily affirmations, taking 15 minutes a day to visualize and think positively about my health, and working with subliminal messages. (They’re actually not scary at all and highly effective.)

And the last time I went to an event that would have triggered me, I ate a really healthy, high-fat meal and packed food. It was a huge success!

Learning to identify these occasions as triggers and then working through them is a much better method than thinking you can conquer them once you get there. Will power doesn’t work like that. 

Strengthen your will power by preparing yourself daily for these situations that typically get you caught up.

I’m back on track

Working my triggers and doing my mental exercises daily has definitely helped me beat those situations that I used to allow squash my efforts. 

I still have lots of work to do until I’m strong enough to go 100% clean for cleansing and healing.

The other night I had a glass of wine. Not beating myself up about it, but I know I did make a commitment to cleanse and not drink any alcohol. I forgave myself and acknowledge that I’m getting better and doing the work that has to be done.

Try these tips out if ever you fall off or you know you’re prone to slipping up when you’ve made a commitment to be 100%.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

June’s Blogging Goals and Action Plan


June is the first month I’m working strategically to do my own thing and turn this blog into a business.

I’ve learned to turn a blog into a business, it takes a much different strategy than blogging for a hobby or “just cause.” It takes a well thought out strategy to make the business successful as with any other business. It also takes overcoming poor habits and learning new ones.

June is where I’m testing if a half-assed blogger with a half-assed blog, and a full-time job,  can really turn that blog into a full-time business with the right plan.

And can it be done in a month! *gasp*  

Poor blogging habits that make for a half-assed blog… if you want it to be a business

The first poor habit that has made my blog half-assed has been not sticking to my writing and publishing schedule. I love to research topics and plan my strategy, but when it came to honoring my due dates, I would slack off. Or I’d do like I used to in college and wait until the very last minute to write the post (the morning of).

Being so last minute and not honoring my due dates led to not publishing as often as I wanted. In two years, with this poor habit, only 39 posts have been published on this blog.

The goal is to change that habit by working on procrastination and LEARNING to stick to a content and blogging work schedule. And treating blogging like an actual job where I have to keep my dates to keep my job.

The second poor habit has been not sharing consistently, not sharing oten, or not sharing at all. Sharing a blog post once or twice doesn’t work. Sharing in only a few places does not work. And definitely not sharing at all isn’t going to work either.

Since I have been so bad at sharing my blog posts, and networking online, the most views my site has seen in a day was 36 views. Some months, I’ve reach in the 70s and on some days I have under 10 views.

To change this poor blogging habit, I’m implementing a daily social media checklist. Since I’ve been learning how to turn my blog into a business, I’ve seen social media checklist as highly effective. They keep track of what has to be shared, to where it has to be shared and when.

The third poor blogging habit has been not getting out there to network. I haven’t joined many Facebook groups, I haven’t joined any Pinterest group boards, and I don’t do much sharing and commenting on of others blog posts.

Not sticking to a schedule, not sharing my posts enough, and not getting out there to network are habits I’m going to overcome in order to reach these June blogging goals.


Blogging and income goals for June

Publish content 3x a week and stick to a daily social media checklist.

Increase my blog’s traffic to 500 page visits this month and lower the bounce rate.

Get 50 people to sign up for my email list.

Optimize my blog for Pinterest, advertisement, and building my list.

Reach 100 followers on Pinterest and Facebook.

Earn my first $300 blogging.

June’s Action Plan

Start June with an action plan. The action plan has an editorial calendar, designated days for creating content weekly, a social media checklist, and time blocked off for working on digital products, web optimization, and graphic design.

Create products and opt-ins within the first week. This first week of June will primarily be about finishing my first digital products. This is to start building my email list as soon as possible and get over my lack of confidence in what I have to offer.

Create and follow a daily social media checklist and focus on two platforms. Following a social media checklist and focusing on two platforms will make building a good habit with social media easier. I’ve been reading that trying to master more than a few platforms at a time can lower chances of getting good at any of them.

Complete and schedule content on the weekends. Get out there and network during the week. I work full-time during the week so the plan is to batch content creation tasks on the weekends. During the week, I’ll focus on sharing my content and networking.

This’ll likely cut out a lot of overwhelm I was experiencing when trying to write content and publish during the week.

Although June’s action plan is progressive, considering I’ve struggled with sticking to a plan, I think I’ll be able to get it done.

Definitely interesting in seeing if the research I’ve been gathering will work.

Here we go!

I’m excited to see how June will pan out. This is my first time sharing my downfalls as a blogger and my plan to make improvements. I can admit I’ve held off on sharing my plans since I’ve had a history of struggling to honor them.

I’m also looking forward to sharing if these steps worked for improving poor blogging habits.