Keto Update 2019 – Two and Half years and Still Going.

2019 Update on my Keto Lifestyle

It’s way over two years now that I have embraced the Keto lifestyle and I’ve lost about 80 lbs. I still have about 20 lbs to go but as I disabled it takes a bit longer. I am now looking at Keto as a health benefit more than a weight loss plan. I will probably be eating this way for the rest of my life.

Any inflammatory pain is about zero, even though my knees are shot from falling so much over the decades due to my disability. As my disability (Charcot Marie Tooth) progresses, random neurological sharp stabbing pains are part of my life but that pain is greatly lessened due to this diet. I have been doing Keto long before it was the ‘in’ thing to do and I do shudder at the way some people do Keto. If you go back on this website, you’ll see I eat a lot of greens and other vegetables. It’s not all bacon and eggs, trust me. Oh, I now use cleaned radishes as a substitution for potatoes in stews. Once they are cooked, all bitterness disappears. I also use a LOT of cauliflower rice or pearls as they are sometimes called. Hash browns, mashed, etc.

 I developed a sensitivity to almonds, probably not keto related, and I am no longer am able to use almond flour but I am not a baker so it’s not a huge problem.

My blood pressure is low-normal for the first time in my adult life. I was never on high-blood pressure meds but I was creeping toward needing them before I started Keto.

I am happy to report I am able to go to just about any restaurant and find something Keto friendly or something I can adapt by taking the bread away. I look at cakes and such as things of beauty. I have zero desire to eat them but admire the artistry.

Things I have changed I go on:
Keto Coffee
I have switched to MCT oil over Coconut oil in my morning coffee. The difference was dramatic. I broke a stall in my weight loss with that switch but more importantly, my energy level shot up to the point that I had a hard time sleeping the first week! It is not that much more expensive than a quality coconut oil. I stay away from cheaper brands of Coconut oil even if they say ‘pure’.

I try to limit dairy outside of butter. I don’t do cream sauces that much anymore. I do use heavy whipping cream in my coffee on occasion and have cheese as an occasional treat. Dairy is always a suspect to me when I am in a weight stall.

Carb Ups
Look up LeAnn Vogel’s philosophy on carb ups. I had noticed my hair had been falling out a bit more than usual and searched for reasons why. Women who have been on keto for a long time do need an OCCASIONAL carb up as our hormones are different than men. I don’t go carb crazy, and only eat a healthy carb at the last meal of the day, once a week. And it’s a healthy carb. I reduce my fat for that meal. Sweet potato wedges, roasted in the oven by tossing in a bit of avocado oil and sea salt is my favourite go to.

Staying away from:
Most low carb creamers etc from Walden Farms. Read the list of ingredients on most of their low-carb sauces and creamers. You might be a tad horrified at all the chemicals. You can find better alternatives online. Same goes for zero-carb syrup flavours. Read your labels.

Continuing to stay far away from Aspartame and any artificial sweeteners. If I slip up, I see a dramatic increase in cravings for sugar. As I don’t bake, Stevia is my go-to sweetener. I am now using this powder. It appears to be very expensive due to the price but a little goes a LONG LONG way. It lasts forever. Read my review on the product on

My advice and observations.

Stick with the program. I’ve seen too many friends who were doing keto for weight loss who have fallen off the wagon through allowing ‘occasional’ treats into their diets. “I’ll just eat what I want over the holidays, then I will get back to the program” “I am going away on a vacation, it’s too hard to do keto while away..” Come up with contingency plans before you go. I travel with Keto, it’s possible. It just takes thought. As you near your weight loss goal, if you are just doing keto for weight loss, carefully plan how to slowly add healthy carbs back into your diet. Remember food is meant to benefit our bodies, not destroy them.

Be honest with yourself. If you are consuming high-fat foods daily AND you are letting unhealthy, empty carbs in every few days, then you are eating a dangerous diet. If your clothes are getting tighter, and you are afraid to step on a scale, do a serious evaluation of your daily eating plan for a week. Record everything that goes in your mouth. Don’t beat yourself up but take the reality check to heart. Carbs aren’t evil but carbs with absolutely no nutritionally value are. If you are an emotional eater, you really have to be on top of your game. Step out of denial.

Anyhow, Keto on my friends!

Keto and Stress. Finding Healthy Ways to Bring Comfort

Face it, we all experience stress to some extent. We need to have a game plan on how to incorporate Keto into those times of stress so we can eat healthily and support our bodies.

In times of stress, it can be tempting to go to our old comfort standbys. However, indulging in those standbys are a sure road to keto-flu and feeling bloated.There comes a time when you realise that Keto is not a ‘diet’ it’s a lifestyle. I am currently in an incredibly stressful season involving circumstances far beyond my control. This season will eventually pass, but as a result of the stress, I’ve gained two or three pounds. Those pounds are not a result of overeating or cheating. I am in a stall. My body is ‘protect’ mode. I am still eating Keto, keeping carbs down and carrying on. This way of life has to fit into my life, during times of calm and times of stress, or it isn’t going to work. Keto living is my new normal. I am thankful for the natural appetite control that is built into Keto. I’ve not been seriously tempted to cave into old comfort food patterns.

Here are a few articles and videos I found that discusses what our bodies do in times of stress and why weight loss is temporarily stalled at such times.

A simple explanation: What stress does to Ketosis
Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behaviour
Understanding how grief affects the body
Youtube Video – How stress affects Keto-adaption.
Youtube video -Adrenal Gland Fatigue – Stress and Keto

So how to manage stress?

I am no expert. Therefore, I am sharing what has been helpful to me. It may not be helpful to you.

  1. Rest: If you are experiencing difficulty in sleeping, try melatonin. It either works for you or it doesn’t. There is no middle ground.An hour before you go to bed, have an Epsom Salt bath in warm but not overly hot water. Two cups of Epsom salt will help relax your body, as your skin absorbs the magnesium in the salts. Take a magnesium supplement, if you are not already doing so.
  2. Download a blue light filter for your smartphone/tablet if you use it to read from at night. The blue light from the screen will keep you awake and will disturb REM sleep. Also consider purchasing blue-light blocking computer glasses, if you use your computer after 5 P.M.
  3. Going through a personal crisis or an season of high stress? Keto on! Here are some tips to help you through.

  4. Drink at least 64 ounces of water a day. Reduce caffeine. For every ounce of coffee that you drink, drink double that amount in noncaffeinated liquids.
  5. Make playlists of your favourite comfort songs and listen to them often
  6. Avoid violence-ridden or stress-filled movies, television, and games.
  7. Watch silly comedies
  8. If you can exercise, do so. However, now is not the time to begin a serious weight training regiment. Now is the time for moderate exercise. Go easy.
  9. Talk to a friend about what is going on. Yes, guys, I know that’s hard to do, but do it anyhow.
  10. I am a Christian, and I find prayer to be extremely helpful. However, don’t make your prayer time a time of begging God to do something. Relax and remind yourself that God is good and He is there for you.
  11. Rid your kitchen of temptations even the healthy ones if you are prone to binging. If chocolate bars were your go-to comfort food in the past, protein bars might try to take their place. Bingeing on anything to the point of excess is not a good plan.
    Look for keto-friendly snack items that are super simple to prepare. Pepperoni sticks, cheese sticks, pork rinds. Grape tomatoes, non-sweetened pickles, cucumber slices with ranch dressing.
    Portion out nuts into individual servings and place them in snack-sized ziplock bags.
    If you are in the US, Biglow Girl Guide Thin Mint Herbal tea has zero calories and tastes fantastic.
    85% dark chocolate. One square should satisfy a serious craving for sweets.
  12. Stick to your keto diet plan. High fat, moderate protein, low carbs. This is your life now, and life does not stop just because of stress.
  13. Search google for just about any childhood comfort food you love, and you should find a keto-friendly adaptation. Macaroni and Cheese, Meatloaf, grilled cheese sandwiches, tomato soup, chili, spaghetti; they all have keto or low carb versions all over the ‘net. You can find a recipe for just about any cake, cookie or sweet that has been adapted for low-carb diets as well.
  14. Remember, it’s not a good idea to have alternative sweetener treats every day, even if they are completely natural. These should be occasional treats and not daily rewards. You turned to Keto because sugary carbs were killing you. You need to find new healthy ways to comfort yourself that do not surround carbs or carb alternative foods.
  15. Be kind to yourself! Ditch the scale until your crisis is over. If you cheat on your eating plan, figure out what triggered the cheat and find an alternative way to have that need met. Don’t beat yourself up!

©2016 Katherine Walden

Can a Disabled Person Lose Weight with a Keto Diet?

Is it possible for a disabled person to lose weight and be more healthy by following a keto diet? This person living with Charcot Marie Tooth Disease and Gastroparesis and who had gallbladder surgery believes so!

A little about me.
I am a disabled person living with a neuromuscular disease called Charcot Marie Tooth Disease (CMT). I have some of the rarer complications than many individuals who live with this genetic disease. I use a cane, walker, or power-chair depending on the weather conditions or activity I will be participating in. I also know I must lose weight if I am to continue to remain mobile.

I have extremely poor balance, and since birth I have experienced a slow progression of the loss of strength in my muscles, starting from the feet upwards and the hands upwards. This loss of muscle strength is due to my peripheral nervous system no longer functioning the way it was created to do. I wear orthopedic boots and braces whenever I leave my home.

I also have Gastroparesis which is a condition in which the spontaneous movement of the muscles (motility) in your stomach does not function normally. This form of Gastroparesis is probably related to CMT as my esophagus’ ability to squeeze food down to the gullet is affected as well as a lack of coordination in my swallowing mechanism. I don’t have any of the severe pain that many people have with these conditions. Thank goodness!

I underwent gallbladder surgery over 25 years ago, resulting in a minuscule bile production.  Bile is what our bodies use to help break down fat during digestion.

As a disabled person, I realized that if I wanted to continue to be able to stand and walk, I needed to find a safe way to ensure I lose weight gradually. I began researched Ketosis Dieting after my friends and relatives lost a significant amount of weight on the Keto Diet. They saw a marked improvement in their health.

When I researched the Keto Diet lifestyle, I discovered that this diet is often suggested to those with neurological disorders. About ten years ago, I was able to lose weight, over 130 pounds in all, but I did so in not the smartest of ways. By extreme dieting and starving myself, I dropped the weight but didn’t learn the life skills to keep the weight off. I found by following a Keto Diet; you learn how to maintain a low-carb lifestyle once you lose the weight you wish to lose.

Here are a few things I have discovered during the first nine weeks of living a Keto Diet Lifestyle. I have lost almost 18 lbs, and I’ve dropped a pant size. I have significantly more stamina while standing and working in my kitchen. At the beginning of this diet, I would have to sit every few minute due to the difficulty I have in keeping my balance while doing mundane tasks. I now only have to sit if I need to write something down or read a recipe. Yes, I want to lose weight, but I also want to live as active a lifestyle as I can.

Here are a few other things I have learned about myself in these nine weeks.

What works for ME and what doesn’t work for ME might not work for YOU.

First what works:

1. I remind myself to EAT MORE FAT. Fat in itself does not make me fat. It helps me feel satisfied. Feeling satisfied cuts my cravings, helping me to lose weight. Unhealthy fats such as oils that are chemically altered (trans fats) are fats I avoid. I use Unrefined Virgin Coconut Oil, Olive Oil, Cacao Butter, Animal Fats, and Butter as my main oils. I use dairy fats, such as heavy cream and cream cheese, in moderation.

2. I am forgetting about worrying about calorie deficits for now. Within two weeks of this diet, my body self-regulated and now tells me when I have had enough. I have a lot of weight to lose (80lbs at this point). When I get closer to my goal, then I will need to pull in the reins, but for now, I am not going to worry. I am by no means eating anywhere near what I used to eat in a day! I’m feeling quite satisfied at the end of every day. I made a self-imposed rule that my kitchen closes for business, outside of water, at 7:00 PM each evening. I have not yet been tempted to break that rule.

I eat under 20g of net carbs a day; I eat a moderate amount of protein a day as well. I used this calculator to figure out my daily’macros.’ Macros are basically the amount of fat/protein/carbs that are recommended I consume each day. The Keto Diet dictates that 20g of carbs a day helps your body burn the fat you are storing. Too MUCH protein can cause your body to convert that extra protein to glucose which will stall weight loss as well. I have learned my digital food scale is my best friend for meal prep. Who knew grams were so much easier to calculate than cup measurements?

Net Carbs –  Look at all packaging of anything that goes in your mouth. By law, they have to list the carbs and/or sugar.  Take that number per serving (and serving sizes are always ridiculously small on any package. They are always way less than the average person would consider ‘a serving’.

Subtract any fibre listed from that first number. That is your net carb. You are allowed 20 net carbs per day for this diet to work.  If you go over that, the high-fat diet will just make you fatter. But sugars, both natural and added, is what made me fat. Cutting ALL grains (rice, wheat, oats, barley, quinoa, etc etc)  and starchy root vegetables dramatically made the difference.

3. I try to eat or drink most of my fat by mid-afternoon, and I have a lighter meal for my last meal.

4. I drink at least 80 oz of water throughout the day, and I don’t count coffee as a liquid.

5. I keep my carbs down to about 15g-20g net per day. I don’t freak out if I go up to 22g a day. It won’t throw me out of ketosis. Net carbs are calculated by just subtracting the fibre carbs from food from the gross carbs listed in the nutritional value of anything you consume. I use Cronometer an excellent online program that also has apps for IOS or Android. You can keep track of your calorie, fat, protein and carb intake and it will tell you how well you are doing in getting enough vitamins and minerals. I love the recipe feature, I’ve created a whack of personal recipes, which Cronometer stores, so I don’t have to be figuring out carbs every time I make something.

6. I make sure to get enough salt! I had to give up my repulsion of salt, My father was a salt addict and died of a massive heart attack due to his carb addiction combined with an abnormally high salt intake. I also take a potassium supplement and a magnesium supplement, daily.

7. I LISTEN TO MY BODY even when it is telling me something different than what armchair ‘experts’ on the Keto Diet would try to say to me.

What doesn’t work for ME

1. Eating too much bacon or any fatty food in one sitting is/was not good for my digestive system.(wah!!!)
The current digestive issues I experience from consuming too much fat at one meal will be fixed soon. I will be taking Ox Bile and another digestive aid. This ox bile supplement will be arriving via Amazon very shortly. I had no idea I was supposed to be taking this! When I had my gall bladder out years ago, my doctors didn’t advise me about life without a gallbladder or follow-up on a diet plan. Many medical doctors now recommend that those without a gall bladder take this supplement with every fatty meal. Fortunately for those with ongoing gallbladder issues, there are medications and natural treatments that can help manage gallbladder issues that were not available to me 25 years ago.

2. I discovered that I cannot practice Intermittent Fasting, a common practice for many Keto dieters to help lose weight. I cannot fast beyond 15 hours a day. I have very slow motility (the rate your food moves through your digestive tract) due to a mechanical issue not related to weight issues. Eating one large meal a day made me sick to the point I had to broth fast for 24 hours.

As I progress in this new lifestyle, I will keep you up-to-date! While I want to lose weight, I want to gain knowledge!

©2016 Katherine Walden

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