Search Results for: keto

Restarting Keto Difficulties

Just before Christmas, I decided to go back to the Keto diet after a short break. Since I was following a low carb diet on my break from Keto, I really didn’t gain too much weight. In restarting Keto, I was hopeful that I would pick up where I left off and finally make it to my goal weight. However, that is far from what happened. After reading and rereading a bunch of info online, I learned a lot about restarting Keto.

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restarting keto

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Our Keto History

Making the decision to start the Keto diet was difficult for me. Eating fat goes against EVERYTHING I have ever learned about dieting and losing weight. I kept seeing friends losing a bunch of weight with this diet, so finally I decided to jump on board, dragging my husband with me. Starting out, I weighed myself every single day because I was terrified of gaining a bunch of weight and ending up being a Keto failure. As the days, weeks and months went by, I began losing weight tremendously. Totally, on Keto, I lost about 90 pounds. My husband lost 125 pounds. We looked and felt amazing.

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2018 was a crazy year for me, medically. I ended 2017 with tremendous gallbladder pain (not caused by Keto) and I started 2018 with surgery to remove my gallbladder. Fast forward six months later and I fell and damaged my already damaged knee. Three months after that, I had knee surgery (part one). I had hit a Keto plateau and I felt it would be easier, recovery wise, being on a diet that was less restrictive and that required much less planning. So my husband I took a Keto break and did Weight Watchers.

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Restarting Keto

We always planned on restarting Keto. I had read that some people (not all) have trouble when they start Keto again with losing weight. Both my husband and I were very strict and the scale wasn’t budging. In fact, it felt like our clothes were getting tighter. I refused to weigh in because I didn’t want to stress with the scale this time around. Instead I just stuck with what I was doing, drank my water, and hoped things would turn around soon enough. Only things never turned around. Talk about feeling very discouraged.

So…Now What?

After lots of thinking and soul searching, both my husband and I decided to go back to Weight Watchers. We can still eat low carb on Weight Watchers; we can still avoid sugar, if we choose (and I do); and it’s very doable in any and all situations. Like the last time we did Weight Watchers, I am having knee surgery (part two) in April. My husband travels a lot for work and while Keto was something he could do just fine, Weight Watchers provides him with a lot more options.

Could we have stuck it out with Keto and had things turn around, possibly. I think my biggest search history on my phone lately has been, “not losing weight on Keto second time“. However, I just wasn’t feeling it this time around. I still wholeheartedly believe that the Keto diet is a good diet. We are meant to eat low carb and low to no sugar. But, with that said, I just couldn’t keep feeling like it wasn’t working. The stress I was feeling because I was stressing out about restarting Keto, was not worth it anymore.

Want a FREE Month of Weight Watchers?

Did the word “free” get your attention?!? It should have! By using my personal referral link, you and I will both receive a free month of Weight Watchers once you sign up. Be sure to read all of the terms and conditions so you understand when and how the free month will be applied. Be sure to sign up for email updates for Diaries of a Domestic Goddess! I will be posting all of my Weight Watcher friendly recipes right here!


Creamy Garlic Chicken – Keto

For Christmas, the one thing I really wanted was a cast iron skillet. I’ve wanted one for years. Up until a few months ago, we had a glass cooktop stove. I was told you could not use cast iron on a glass cooktop (so not true, by the way). Anyway, we got new appliances and switched to a gas range and oven. Best decision ever! So, since I finally had my gas range, I just had to ask for a cast iron skillet. My mother in-law got me one! I finally got a chance to use it and I made THE BEST creamy garlic chicken recipe. Best part is, it’s totally Keto friendly!

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creamy garlic chicken

 

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Creamy Garlic Chicken Recipe

Delicious, Keto friendly, creamy garlic chicken recipe.

Course Main Course
Keyword chicken, keto
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4

Ingredients

  • 2 lbs Chicken
  • 2 TBSP Olive Oil
  • 4 Cloves Garlic
  • 1 Cup Heavy Whipping Cream
  • 1 TBSP Italian Seasoning
  • 1/2 Cup Asiago, Romano, Parmesan Blend shredded
  • 1 Cup Spinach chopped
  • Salt to taste
  • Pepper to taste

Instructions

  1. Place your olive oil in your cast iron skillet (or a regular skillet) and allow to fully heat up. 

  2. Place your chicken in the hot skillet and cook about 6-7 minutes on each side (may be longer, depending on how thick your chicken is). Remove from the skillet.

  3. Lower the heat and add the garlic to the skillet. Heat for about 30 seconds. Next add the heavy whipping cream, Italian seasoning, and the Asiago, Romano, Parmesan cheese blend. Add your chopped spinach and stir for about 2 minutes. Add salt and pepper, as needed.

  4. Add the chicken back into the skillet and allow it to simmer together for few minutes before serving.

The nice thing about this recipe is that you can choose the type of chicken you prefer having! I had chicken tenderloins on hand so I used that. Let me tell you, this creamy garlic chicken recipe is the best chicken recipe I’ve ever made. My daughter, who insists she doesn’t like spinach, devoured this dinner! Since we are following the Keto diet, I served this over cauliflower rice for my husband and I.

Creamy Garlic Chicken Keto Macros

When I was figuring out the macros for this recipe, I decided to figure it out for the sauce only. Since I plan on using different types of chicken, I figured that would be easier. I used Carb Manager, my go to app for tracking my macros, to figure this out. As always, be sure to put this recipe in your own tracker with the specific ingredients you use, since different brands have different nutritional information sometimes.

creamy garlic chickenIf you are wondering about the Asiago, Romano, Parmesan blend, I get this at Sam’s Club. It tasted amazing in this recipe. I also like to eat it on salad. If you have a Sam’s Club membership, definitely give it a try. However, if you do not have a membership, I have seen something very similar at our local grocery store.

But I’m Not on the Keto Diet

No worries! If you would like to make this recipe, but not have all the fat and calories in the heavy whipping cream, simply sub in half and half! Next time I make this, I plan on having two skillets going. One for my husband and I, and one for the kids. They aren’t doing the Keto diet with us, and to be completely honest, I never imagined they would eat this yesterday!

Other Must Try Keto Recipes

Since we have been doing the Keto diet for a little over three years now, we have quite a few favorite Keto recipes. Some other must try recipes are:

Creamy Cauliflower Andouille Soup

Chorizo Chicken Soup Recipe

Cheddar Cheese Stuffed Meatloaf Recipe

The Best Slow Cooker Pot Roast

Keto Chocolate Peanut Butter Bites

Enjoy!!

New Year, New Me – Back on Keto

It’s so hard to believe that 2018 is done. So much as gone on in 2018. I started the year with gallbladder surgery. It was a much needed surgery. Almost immediately after surgery, I felt relief for the first time in months. Fast forward a few months…I dislocated my knee and that escalated into me needing knee surgery. Right before that surgery, I decided to switch to Weight Watchers. I figured that would be an easier diet to follow while recovering. After a short three month vacation on Weight Watchers, I decided to get back on Keto.

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back on keto

Image via Pexels by Lukas

Back on Keto

While I enjoyed the extra carbs on the Weight Watcher diet, it became abundantly clear that my body did not like the extra carbs. Sure I lost a little weight, but my hands felt swollen, my stomach felt bloated and that brain fog feeling I said goodbye to when I first started the Keto diet, was back. After eating WAY too many cookies at Thanksgiving, I started thinking about going back to the Keto diet. Everyone told me to wait until January 1st. Figured it would be easier for me to get through the holidays, but I couldn’t wait that long. About one week before Christmas, I was back on Keto.

The first time around on Keto, I lost 90 lbs! My husband lost 125 lbs! Throughout the course of 2018 and my multiple surgeries, I did gain about 12 lbs back. Besides the weight loss and total body transformation, my blood work is now perfect and I am no longer on any daily medications. Best of all, in 2018, I got to update my drivers license picture!

How to Get Started

First things first, you need to understand what the Keto diet actually is. In a nutshell, with the Keto diet, you focus on your macros (fat, protein and carbs). You eat a higher fat, moderate protein, low carb diet. Instead of your body relying on carbs to fuel it, you switch to burning fat. Figuring out your appropriate macros for you is super easy. I really like the “Keto calculator” from Ruled.Me. If you are unsure what your body fat percentage is and you do not have a caliper, then Ruled.Me has a link to comparison pictures for you to quickly figure out your body fat percentage.

 

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Once you have your macros figured out, you need to use an app to track everything. The first time around, I used My Fitness Pal. However, I was finding that things were not scanning in correctly or the things people entered into the app were not always accurate. Now I use an app called Carb Manager. It is available both on Android and iOS. I like the look and functionality of the Carb Manager app. The night thing is, unlike My Fitness Pal, you really don’t need the premium version of the app to be successful with it! Though, I will say, the premium version of Carb Manager has a lot of delicious recipes that I find very worth it!

Favorite Keto Recipes

I have to say, being back on Keto is making me remember how much I loved this lifestyle. Not only do I feel amazing (no bloating, no brain fog, etc), but the food is just delicious! Here are some of my favorite recipes:

Cheesy Jalapeno Stuffed Chicken Breast

Spicy Sausage Egg Muffins

The Best Pot Roast Recipe EVER!

Bacon Wrapped Smokies

Bacon Wrapped Jalapeno Poppers

Chicken Cordon Bleu

Creamed Spinach

Chorizo Chicken Soup

Chocolate Peanut Butter Fat Bombs

Peanut Butter Cookie Dough Fat Bombs

Easy Homemade Gummy Bears

My goal, now that I am back on Keto (besides losing the last remaining weight and being able to say I lost over 100 lbs) is to post a new Keto recipe a few times a month. Follow me on Instagram, Twitter and Facebook to get instant updates when I post a new recipe!

Keto Diet Tips

In the beginning, as you get into Ketosis (burning fat for energy instead of glucose), you may experience “Keto Flu”. Ride it out. Trust me. You will feel like crap and you may even want to gravitate to the “carb comfort foods”. Don’t do it! Drink lots of water, keep your electrolytes up, and know that this period will be over in a few days. Some things I do to help with Keto flu are:

  • Drink Powerade Zero (isn’t 100% Keto, but it’s Keto enough for me)
  • Drink chicken broth (the added sodium is necessary to help with those electrolyte imbalance)
  • Add in a Magnesium Supplement

Once you’ve been on the Keto diet for a couple weeks, you will notice something amazing. You no longer crave foods. It takes a bit longer for the psychological part to pass. You know, that part where you think you need something, but you really don’t. It could be something as simple as you are watching a show and you always have XYZ while you watch that show. It’s not that you need that item or that you even want it, but your habit is that you do. Good news is, if you stick to the Keto diet, you will start to form new habits. Or…better yet…you will realize that food becomes a means to fuel your body and that hold that food has on you will no longer be there. It’s such an amazing feeling!

As always, if you have any questions, or you just want a little support, message me! I am happy to help, if I can!


Surviving Keto in a Non-Keto World

We are almost done with June. The summer months can be especially difficult for people following a diet plan, especially Keto. If you think about the majority of the yummy foods you find at summer BBQ’s, its things like chips and dip, chips and salsa, corn on the cob, delicious desserts, etc. None of those things are “Keto approved”. However, you do NOT need to let that allow you to fall off the wagon or say no to the many invites you will be getting this summer. It is totally possible to survive Keto in a non-Keto world.

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non-keto world

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The Keto diet has been a huge part of my life for over the last two and a half years. I am going to be completely honest here and not try to be all, “oh it’s so easy to avoid the non-Keto foods”. That’s not true. Even those with the best will power will have struggles and if they say they don’t, they’re not being truthful. However, what is easy is to set yourself up for success by remembering these three tips for surviving Keto in a non-Keto world.

How to Survive in a Non-Keto World

Tip #1: Make a plan. If you are going to a BBQ, you know the main dish item will most likely be hamburgers, hot dogs, steak or chicken. It is typically foods that are easy to make on the grill. All of those things, for the most part, are Keto approved. All you have to think about are the side dishes. You know they will most likely have a salad. Plan to fill up on salad and meat.

Tip #2: Offer to bring a Keto approved side dish. I don’t know about your BBQ’s, but a staple side dish at most BBQ’s that I go to have cheesy potatoes. Offer to bring this loaded cauliflower casserole. I guarantee you, not many people will even realize the difference.

non-keto world

I mean, look at it, it looks phenomenal and I am sure it tastes just as good. But…if cauliflower is not your thing, and I get it, not everyone likes it, then you HAVE to make these bacon wrapped asparagus and throw them on the grill (or the Air Fryernon-keto world…my absolute favorite appliance)!

non-keto world

Tip #3: Pop a piece of gum in your mouth or brush your teeth. I don’t know about you, but once that piece of gum goes into my mouth, the only thing I drink is water and I don’t want to eat anything. Food and drinks (besides water) taste gross mixed with mint gum. There are some really good Keto friendly gum on the market.PUR Gumnon-keto world is my favorite.

So, as you can see, it is totally doable to survive Keto in non-Keto world. If you happen to fall off the wagon slightly, don’t beat yourself up. What I do when that happens (and it does happen) is I take my probiotic like normal before bed and the next morning I go to the gym and do a long cardio workout. For the rest of that day, I try to eat as few carbs as possible. That has seemed to help me over the years.

If you would like to find out more information about the Keto diet, you can check out my Keto diet archives here. For more delicious Keto friendly recipes, check out my Keto diet recipes archives here. Enjoy!


Keto Diet Stall – Top Reasons Why

Like any diet or lifestyle change, there are bound to be times where we face little hiccups. There will be times that we fall off the wagon or make a conscious decision to take a break. It’s totally normal. It happens. What happens after those moments is what matters. Both my husband and I have been following the Keto lifestyle for well over two years now. We’ve had our fair share if ups and downs. For me, dealing with my gallbladder issues and then recovering from surgery, was a bit of a hiccup for me, but I am bouncing back. For some of you just starting the Keto diet or looking to start it, you may be wondering what the top reasons why people experience a Keto diet stall are. Lucky for you, I’m going to tell you!!

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keto diet stall

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So…as I said, with any diet or lifestyle change, there will be things that cause us to stall, fall off the wagon, etc. For me, I didn’t make a decision to step away from the diet. I, more or less, couldn’t cope with feeling so horrible from my gallbladder AND sticking 100% to the Keto diet. Instead, I was in survival mode. I ate mostly Keto, but also ate what would agree with me. Prior to all my gallbladder issues, I was in a horrible keto diet stall. I hadn’t gained or lost any weight for at least six months, but I think it was even longer than that. So what happened?

Keto Diet Stall – Top Reasons Why

  • You’re not actually in ketosis 

If you’ve been reading up on Keto, you will see that there are a couple schools of thought. There are some people that follow “strict Keto” and they track everything. On the other hand, there are people that follow what they call “lazy Keto” and they don’t track anything and just eat Keto approved foods. I’ve always followed strict Keto. I track every single thing I eat. By doing this, I know, without a shadow of a doubt, that I am in ketosis. There is no fear of hidden carbs when I’m tracking. These ketone stripsketo diet stall can definitely help you determine if you are in ketosis or not.

  • You’re not drinking enough water

I know, I know. It seems like everyone is always harping on water intake. That’s because it’s SO IMPORTANT! Our body needs water to function properly. Beside that, drinking enough water while following the Keto diet helps with the dreaded “Keto breath”, it helps replace water that is lost throughout the day, water helps suppress your appetite, and most importantly (in my opinion), water helps to take stress off your kidneys. I once read to think of water as a lubricant for your kidneys to help them function properly. This 32 oz. water bottleketo diet stall or my 30 oz. Yeti cup is always with me and filled with ice and water!

  • Hidden carbs are making their way in

Hidden carbs can happen in a couple ways. First, you aren’t measuring your food. Measuring your food is so important. Eventually you can eyeball it, if need be, but even after over two years of being on the Keto diet, I still measure everything. I joke that it’s because my personality will not let me eyeball things, but truth be told, when I have no choice, but to eyeball it, it does stress me out! The second way hidden carbs make their way in, is by taking a bite of this and a bite of that. You know what I’m referring to. You may think those little bites don’t mean anything, but they do. That’s why you need to measure and track EVERYTHING! Pick up a food scaleketo diet stall and get started with weighing your foods!

  • You’re dealing with too much stress

You’re probably thinking, “what in the world does stress have to do with it?” but believe me, it has a lot to do with it. You see, when we are experiencing stress, our body releases a hormone called cortisol. When we are constantly feeling stressed and the cortisol is constantly being released, we start experiencing negative affects, such as weight gain. Learning how to deal with stressful situations is so important. For me, I like to listen to the Classical Goes Pop Pandora station while I read. The music is soothing and reading is my favorite thing to do (besides be with my family).

  • You’re consuming too much diet drinks

Now I am going to be 100% completely honest here. I do drink diet pop. Is it Keto? Not really since it does have artificial sweeteners. However, so long as I drink my water each day, I allow myself to have diet pop. I don’t like coffee and with as crazy as my schedule is each day, there is no way I would survive without caffeine! With that being said…READ THE LABELS and Google what you are drinking. Just because it’s “diet” or “sugar free”, that does not mean it’s always carb free. Case in point, I love diet Mt. Dew. However, did you know that technically diet Mt. Dew still has a little sugar in it because it is made with orange juice? Yep. I didn’t either until a few weeks ago. There’s another example of those hidden carbs I mentioned earlier. They add up.

  • You’re eating too much/not enough

You’ve heard it before, you need to eat to lose weight and it’s so true. However, if you are eating too much, even if it is Keto approved foods, you’re not going to lose the way you want to. You still have to eat at a calorie deficit to lose weight. On the same token, if you are not eating enough, your body will freak out and try to hold on to every little bitty thing it can so it can properly fuel your body. Again, I know I sound like a broken record, but this is why it’s so important to properly track your food intake so you know you are getting what you need!

  • You’re not getting enough sleep

Not too long ago, I read that your body does it’s best work when it’s sleeping. That statement says so much to me. Before, when someone would tell me that I need to sleep more to lose weight, I laughed them. Not even joking. However, it’s so true. If the fact that our body does it’s best work when we are sleeping, then we need to make sure we are getting adequate amounts of sleep a night, each and every night to insure that our body can do what it needs to do to lose weight (and everything else it needs to do).


There you have it, the top reasons why you may be experiencing a Keto diet stall. Please feel free to reach out to me if you have any questions about the keto diet or the keto diet stall you may be experiencing. I would be more than happy to help you break that keto diet stall, if I can!