Graciela.Lado's Journal, 28 Feb 23

Good job! 

Thank you! I'm doing clean keto  

I started Clean Keto 2 weeks ago and so far so good. how are you liking it and do you have any tips, meal ideas or recipes to share? 

this is my second time doing keto, I did it at the end of 2020 the first time, so I'm not an expert. I try to get 20/25 g of carbs per day, 30g top, close to 30 g or higher I may get out of ketosis. I don't have a ketone meter, so I assume I'm in ketosis when I lose weight (1 to 2 pounds most days), and when I'm not hungry anymore, cravings go away before ketosis. If I slip and get out of ketosis, it takes me around 5 days to get back to it, usually same weight in that period, so I try not to cheat, and when cravings are gone is much easier. For headaches, or symptoms of keto flue, I take potassium and magnesium every day. This year I started taking them since the beginning (3 weeks ago) when I was low carb but not keto, so I didn't have any headaches, and I lowered carbs more slowly than in 2020. I adjusted the carbs last weekend and started losing last Monday. 

Thanks for the really helpful info. So far I have not had keto flu symptoms so I might be lucky and avoid it. I use keto test strips and have stayed keto for two weeks now. Im hoping to see results starting this week.  

For food, I try to eat vegetables: leafy greens and anything low carb, asparragus, radishes, celery, cucumber, or smaller portions of others, half a tomato per day, but not one. Fruits: only berries, blueberries are a bit high so I have to lower portions. Healthy fats: avocado, olive oil, olives, Brazil nuts, hazelnuts or Macadamia nuts. Any meat of course, and eggs for protein. I may eat some legumes once in a while for a change, in smaller portions, or hummus. Milk: I usually switch from 1% milk, to unsweetened almond milk, vanilla flavour or natural. It has lower carbs. I used to search for lists of keto vegetables, fruits or nuts, to find the one with lower carbs that I liked. I haven't cooked anything in particular, but in 2020 I made some muffins with almond flour and 100% dark chocolate, but I couldn't find them now. Tip: I use lettuce leaves as bread, for example I put them below sliced avocado, 1 slice of tomato, and a poached egg on top, boiled in water with a trickle of alcohol vinegar to maintain the shape of the egg white a bit better. I have that for breakfast as often as I can. Tip: I used to have strawberries with whipped cream, that I made with stevia and vanilla extract. But I haven't had that this year yet. 

For exercise, I have to admit I'm not that good, I try to walk 1 hour at lunch time, at least 3 or 4 times a week now.