Foodie Friday Tiramisu Dip’n Doughnut…

It’s Foodie Friday, ya’ll. It also happens to be the Friday before Father’s Day. My husband loves tiramisu. I do, too! I wanted to try my hand at a treat that would be a close second to his beloved Italian Dessert. However, traditional tiramisu is not exactly friendly to the waistline; and one of the main needed ingredients to make tiramisu makes it a hard recipe to convert to low carb – lady fingers! Though, I am going to keep trying. Stay tuned!

However today, I have a recipe for a tiramisu inspired doughnut with a dip. It’s not quite the same. But, I think it is a great low carb treat.

I altered several recipes to come up with this creation.

*** Note: I used 2 doughnut pans that yield 8 doughnuts per pan (not exactly the norm as far as doughnut pans go). The dough yielded 15 doughnuts. As a result, I upped the serving size to 3 doughnuts ***

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Tiramisu Dip’n Doughnut

Yields 5 Servings

Doughnut Ingredients:

  • 1/2 Cup Coconut Flour
  • 1/4 Cup Erythritol (I used Swerve)
  • 1 tsp Baking Powder
  • 1/4 tsp Salt
  • 1/2 tsp Vanilla Extract
  • 1/4 tsp Liquid Stevia (I used Vanilla Liquid Stevia)
  • 4 Large Eggs
  • 1/4 Cup Grapeseed Oil (or melted Coconut Oil)
  • 2 Tbsp Rum
  • 6 Tbsp Strong Brewed Coffee or Espresso
  • High Heat Oil for frying (Cocount, Grapeseed – I used Grapeseed)

Dip Ingredients:

  • 4 oz Cream Cheese (Room Temperature)
  • 1/4 Cup Sour Cream (Room Temperature)
  • 1/4 Cup Heavy Whipping Cream (Room Temperature)
  • 1 Large Egg Yolk (optional) – Room Temperature
  • 1/4 Cup Powdered Erythritol (I used Swerve Confectioner’s or grind Erythritol in a coffee bean grinder)
  • 1/4 tsp Vanilla Liquid Stevia or Regular
  • 1/4 tsp Vanilla Extract
  • 1/4 tsp Orange Extract

Doughnut Directions:

  1. Pre-heat oven to 325 degrees
  2. Combine all dry ingredients into a medium sized mixing bowl and whisk to combine & work out lumps (Coconut flour is very lumpy – especially when stored in the freezer. I use a fine mesh sieve and pour my flour into it over the bowl and work the flour through. It saves a lot of time trying to de-lump the flour)
  3. For the strange coffee portion, I took a glass measuring cup added the rum, then added water until it reached 1/2 cup. I then microwaved it for 1 minute and added 1 Tbsp of instant decaf coffee. You need your rum/coffee combo to equal 1/2 cup
  4. Add all liquid ingredients to the dry ingredients and mix thoroughly
  5. Add batter to your doughnut pan(s) – (I found piping them in easier and less messy)
  6. Bake for 16-20 minutes until firm and/or toothpick inserted removes clean
  7. Remove from oven and let cool for 5-7 minutes, then remove doughnuts from pan and let cool completely on wire rack
  8. Add enough oil to about 1/2 inch in a frying pan (I used a cast iron skillet)
  9. Heat oil over medium heat until a drop of water pops
  10. Add a few doughnuts at a time (my skillet allowed for 6), frying for 1-2 minutes per side
  11. Remove and let dry on papertowl
  12. Repeat until all doughnuts are fried

Dip Directions:

  1. If adding an egg or worried about using raw egg, I had farm fresh eggs on hand and felt safe using it raw because of knowing the source.
  2. Add all ingredients in a large mixing bowl and whip/whisk on high until smooth and creamy
  3. Portion out or put in storage container and place in refrigerator for at least 30 minutes to set up
  4. Sprinkle with a little cocoa powder (optional) and serve with your doughnuts

Per Serving

(I wasn’t sure how to count for the fat when frying the doughnuts; so, I added 3 Tbs of Grapeseed Oil to the macros)

~  Calories: 438  ~  Fat: 39.31g  ~  Carbohydrate: 7.83g  ~  Fiber: 4g  ~  Net Carb: 3.83g  ~  Protein: 8.97g

I hope you enjoy the recipe. Have a great weekend!

Crispy BBQ Butter Wings…

I have really been into wings lately. I love your traditional Buffalo Wings; and they are super easy to make. One of my favorite low carb food bloggers, Carolyn Ketchum, posted a great wing recipe last week. After trying those wings, I decided I wanted to create a play off of her recipe. Frankly, I wanted a sweeter wing but without all the traditional gooey sauce. So, here goes…

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Crispy BBQ Butter Wings

Serves 4

Ingredients:

  • 2 lbs Chicken Wings
  • 1 Tbs Baking Powder
  • 1 Tbs Pork Barrel BBQ Seasoning and Rub (or any MSG & Sugar Free BBQ Seasoning)
  • 2 Tbs Butter
  • 2-3 drops Liquid Smoke or 1/4 tsp Smoked Paprika
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder
  • 1/4 tsp Pork Barrel BBQ Seasoning and Rub (or any MSG & Sugar Free BBQ Seasoning)
  • 2 tsp Unfiltered Apple Cider Vinegar
  • Liquid Sucralose or Preferred Sugar Substitute to taste (I added 8 drops of EZ Sweetz as I wanted sweeter wings)

Directions:

  1. Dry chicken wings as much as possible. Pat them dry with paper towels, then lay them out over a foil lined, paper towel lined, rimmed pan on an oven safe baking/drying rack (or broiler pan) for at least a good 2 hours to dry. I usually let my wings dry overnight in the fridge. It really helps to make them crispy
  2. Pre-heat oven to 250 degrees
  3. Take a gallon food storage bag and add the Baking Powder and 1 Tbs of BBQ – shake to mix. Then add wings and shake & squeeze to coat
  4. Spray or grease baking/drying rack or broiler pan then arrange wings to roast
  5. Place in oven on bottom rack and bake for 30 minutes
  6. After 30 minutes – raise oven temperature to 425 degrees and move wings to top rack
  7. Roast for 20 minutes
  8. In a small pot over medium heat, cook butter down until it comes to a boil. Once boiling stir until it starts to turn a tan color (about 5 minutes)
  9. Add Liquid Smoke, Garlic & Onion Powder, BBQ Seasoning, ACV, and sweetener
  10. Lower heat to low and whisk all ingredients constantly to blend for another 3 -5 minutes making sure butter doesn’t burn but is brown.
  11. Set aside and remove wings from oven
  12. Let wings cool for 5 minutes
  13. Place wings in a bowl or gallon food storage bag, pour BBQ Butter in, and toss to coat thoroughly
  14. Serve and enjoy

~  Calories: 308  ~  Fat: 24.08g  ~  Carbohydrate: 0.26g  ~  Protein: 21.45g  ~

Dairy Free Power Mocha…

I apologize that it has been over a week since I have posted. This start of summer has reallly thrown me for a loop in several ways. While not having to wake up and get my daughter ready for school at 6:00 am is great, we have been going to bed much later and getting up a little later daily. Normal, right?

It has disrupted my previous schedule tremendously. My younger daughter’s nap schedule is all off, which has completely thrown off my gym routine, etc.. I have only made it to the gym TWICE this past week. Not good, people. Now, I have my older daughter complaining & whining every single time I want to go to the gym. Which, by the way, only eggs on my younger daughter whom isn’t crazy about going to the child care center there to begin with. Though, once they both get there, they have a great time. So, I don’t get it. Anyhoo… it’s just another summertime hassle that (until I set the routine and personally adjust), frankly, irritates the living hell out of me. I know – poor baby me. I needed to vent is all.

So, I have been less regimented (I am choosing to say less obsessive) about my diet. Meaning, but for recipes that I plan to post and certain treats, I have not been counting, tracking, and weighing my daily dietary intake. Not to mention, I haven’t weighed myself once. I have decided to keep the weighing and measuring to monthly. It has been quite liberalizing. I am more than likely making my end goals (girth wise) met at a later date. However, I’ll take it if it means freeing up some mental anxiety.

Also, I have all my results from my doc visit and am now treating a couple of hormone related conditions which should help my insomnia and metabolism issues. That will take time, as well.

On to the Dairy Free Power Mocha…

I came up with this recipe based upon Leanne Vogel’s Fat Burning Latte. By the way, I love her website. She has a different approach to ketogenic living through a intuitive and whole foods approach. I have taken some of her advice and am currently putting it into practice. We’ll see how it goes. I might need more restrictions but as it’s summertime, I think it will work for my current conditions.

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Dairy Free Power Mocha

serves one

Ingredients:

  • 8-10 oz Brewed Coffee
  • 1 Tbs Cocoa (I used good ole Hersheys)
  • 1 Tbs Hemp Seed Hearts
  • 1 Tbs Collagen Hydrosylate
  • 1 Tbs (14g) Raw Cocoa Butter – food quality
  • 10 drops Vanilla Stevia or 1/4 tsp Vanilla extract plus Sugar Free Preferred Sweetener to taste
  • High powered Blender (Nutribullet, Vitamix, Blendtec – you see where I am going)

Instructions:

  1. Brew your coffee
  2. Add all your ingredients to your blender
  3. Add coffee
  4. Blend for at least one minute
  5. Pour and enjoy

~  Calories: 226  ~  Fat: 19.97g  ~  Total Carb:  4.11g  ~  Fiber: 2.4g  ~  Net Carb: 1.71g  ~  Protein: 11.34g

I have a chicken wing recipe to post soon.

Until then…

Foodie Friday Keto Cereal…

I have been quite silent (in wordpress world) this week. It was the first week of summer break here in Georgia. I have, literally, only had random 10 minutes of peace here & there. Needless to say, sitting down and typing away on my blog was nearly impossible.

My older daughter has been a cereal eating machine since school let out last Thursday afternoon. If I allowed it, she would eat cereal morning, noon, and night. It has taken hold of me, though. Every time I pour her a bowl, I envy how fast she is able to sit down and just eat. So…. off to the internet I took to discover recipes to satisfy my want for my own bowl of cereal.

The great thing about having a well-stocked, low carb, baking cupboard is that – you usually have everything you need in order to get baking. I made three different types of cereal for myself to choose from: Chocolate Peanut Butter, Birthday Cake, and Tutti Fruity! My local grocery store had almond milk on sale – so double bonus! I think these would make great Keto Cookies, as well, if cereal doesn’t float your boat or bowl (buh bum bum – pow!).

I modified Maria Emmerich’s original recipe to suit my tastes.

Birthday Cake Keto Cereal

Ingredients:

  • 1 Cup Vanilla Whey or Egg White Protein Powder (Sub Chocolate Protein Powder for Chocolate PB or Strawberry Protein Powder for Tutti Fruity)
  • 1 Cup Almond Flour (Sub Peanut Flour for Chocolate PB)
  • 2/3 Cup Erythritol
  • 1 tsp Vanilla Liquid Stevia (Sub any Berry Flavor Liquid Stevia for Tutti Fruity)
  • 1/2 Cup plus 1 Tbs Melted Coconut Oil (or Butter – if using butter, cereal will need to be stored in the refrigerator)
  • 1 – 2 Tbs Water
  • 1/2 tsp Almond Extract (optional)
  • 1/2 tsp Cake Batter Flavoring (optional-my preferred brand of protein powders now offers a cake batter flavor- I will be checking it out soon!)
  • 1 1/2 tsp Sprinkles (optional)
  • Tutti Fruity (add 1 tsp any Berry/Fruit extract)
  • Chocolate PB (add 2 Tbs Cocoa Powder)

Directions:

  1. Preheat oven to 300 degrees
  2. Prepare rimmed baking pan with parchment paper – cover to include the rim
  3. In a mixing bowl add all Dry Ingredients
  4. Whisk out lumps and mix all dry ingredients together
  5. Add Liquid Stevia and Extracts/Flavorings
  6. Whisk to incorporate
  7. Add melted coconut oil or butter
  8. Mix completely with spatula or spoon
  9. Add water until everything is mixed and crumbly
  10. Pour out onto your prepared baking pan
  11. Wet hands with water and pat down the dough evenly, taking care to not thin out the edges too much as they brown the fastest
  12. Place in the oven on the middle rack and bake anywhere from 12-20 minutes (until golden brown and/or until the middle gives slightly to the touch)
  13. Once done, take out of the oven and let cool for 5 – 10 minutes
  14. While still warm and not fully crisped, take a pizza cutter or knife and score into little squares or into 8 even servings
  15. Let sit out until completely cooled and crisped (can sit out overnight if coconut oil was used)
  16. Divide into 8 servings (I used food storage bags)
  17. Enjoy with Unsweetened Almond, Coconut Milk (carton), or any blend for a low carb cereal fix

Makes 8 Servings

Birthday Cake Cereal

Calories: 266  ~  Fat: 23.5g  ~  Total Carbohydrate: 5.75g  ~  Fiber: 2.8g  ~  Net Carb: 2.95g  ~ Protein: 9g

Chocolate Peanut Butter Cereal

Calories: 223  ~  Total Fat: 18.39g  ~  Total Carbohydrate: 5.34g  ~  Fiber: 2.9g  ~

~  Net Carb: 3.44g  ~  Protein: 8.78g  ~

Tutti Fruity Cereal

Calories: 266  ~  Total Fat: 23.5g  ~ Total Carbohydrate: 5.75g  ~  Fiber: 2.8g  ~

~  Net Carb: 2.95g  ~  Protein: 9g  ~

So, there you have it! Now you can have cereal, too! (or a Keto Cookie on the go!)

I plan on going to the International Farmers Market over the weekend and have baking/cooking in mind. Assuming all goes as planned, I should have several recipes to post next week.

Until then…

Week Four Stats…

So, my month back on low carb has been quite the roller coaster. My weight has gone down and up but is now right where I started! However, my body (girth) is slowly going down. It is quite strange; but, I’ll take it.

I could be more regimented with my diet as far as keeping up with my macros daily. Let’s face it. It’s exhausting. I get so sick of trying to work out figures and math in my head for keeping In the Keto Zone. I have been having a hand at trying to get back in touch with my body intuitively. Actually listening and looking for my hunger/sated signs. I have been so out of touch with that part of my eating which, obviously, has resulted in some serious weight issues (for me). It’s a slow process but a healthier, less obsessive process – actually paying attention to what your body is naturally communicating. I’m having a go at getting back in tune with my body cues. I’m still watching my macros during the week. I’m going to be mindful on the weekends but no counting. I still have not deviated from the types of food that I should eat and still do not plan to.

Enough of that, though. So, here are my Before & Afters and Stats.

Second W&M

As you can read, my weight is the exact same as when I started. Here are my measurement differences:

  • Neck   3/4 inch Loss
  • Left Upper Arm   1/2 inch Loss
  • Right Upper Arm   1/2 inch Loss
  • Left Forearm   1/4 inch Loss
  • Right Forearm   5/8 inch Loss
  • Chest   7/8 inch Loss
  • Band   1 1/4 inch Loss
  • Waist   1 5/8 inch Loss
  • Pooch   1 1/4 inch Loss
  • Upper Hip   3/4 inch Loss
  • Lower Hip   1 1/4 inch Loss
  • Left Thigh   7/8 inch Loss
  • Right Thigh   3/4 inch Loss
  • Left Calf   1/4 inch Loss
  • Right Calf   1/4 inch Loss

My Grand Total inches loss to date is: 11 1/8 inch Loss.

All in all not too shabby with no actualy change in the scale.

Later this week, I’ll post about Intermittent Fasting, a couple of recipes, and whatever else floats my boat.

Until then…

Foodie Friday Thai Fried “Rice”…

My second recipe today is Thai Fried “Rice”. I used Miracle Rice to add bulk to this recipe without added flavor, calories, carbs, fat, etc.. If you have never used Miracle Noodle products, they are a great way to bulk up foods. The texture is soft and a little spongey. I do not like to use the noodle products as noodle replacements in pasta dishes. The texture and look is not the same. I can’t fool anyone when I sub with them, not even myself. However, they are good in soups and stir fried anything. You can easily substitute cauliflower rice in this recipe; but, I wanted to keep the carb count low on this dish. I also wanted to prepare it in a way that it could be bulked up with added vegetables and protein for a larger, more filling meal.

Growing up, this is how I knew fried rice (with actual rice, of course). I will never forget having fried rice in a restaurant for the first time. When I was introduced to the soy sauce laden, peas, and carrots version… Let’s just say WTH?!!! It was not exactly what I was used to.

Thai Fried “Rice”

Serves 2

Ingredients:

  • 1/4 cup (28g) slivered almonds (peanuts would be great but would kick up carbs slightly)
  • 1/2 small onion chopped (90g)
  • 1 oz Basil Leaves (Thai Basil preferred but regular Basil is just fine – weigh them dry, then wash) – rough chop just enough to break them up
  • 2 Garlic Cloves sliced (9g)
  • 1 Thai Chili Pepper sliced (3g) (You can sub 2 tsp Chili Garlic Sauce)
  • 2 Tbs Red Palm Oil (you can sub Grapeseed Oil, Coconut Oil, or Ghee)
  • 1 package of Miracle Rice
  • 2 Tbs Coconut Aminos halved (Bragg Liquid Aminos, Tamari sauce, or Soy Sauce -check carb count as Soy has wheat- can be subbed as well)
  • 2 Tbs Fish Sauce (sugar free)
  • 1/4 tsp Shrimp Paste (optional – but highly recommended as it rounds out the flavor perfectly)
  • 2 Large Eggs
  • 1 Tbs Sesame Oil (optional)
  • Juice of 2 Limes
  • Salt and Pepper to taste

Preparing your Miracle Rice

The directions on the package says to rinse thoroughly with water. Ignore these directions and follow mine. Trust me.

***Miracle Noodle products have a fishy smell. The rinsing is supposed to get rid of the smell. But, you will be rinsing until you are worried about your water consumption. Don’t bother with it. Unless you do not have a microwave.***

  • Drain off Miracle Rice in a wire sieve
  • Place in a microwave safe bowl and cook on High for 1 minute
  • Take out and drain off excess liquid in wire sieve
  • Repeat 2 more times
  • After the 3rd round, your miracle rice should be dried out and odor 90% neutralized
  • Leave in sieve over the bowl for any liquid left to drain off

On to the dish

  1. If your slivered almonds are raw, dry toast them in your pan over Medium Heat until slightly crisped and fragrant stirring every minute – about 5-7 minutes
  2. Remove almonds
  3. Using same pan, add Red Palm Oil (or other high heat cooking oil mentioned above)
  4. Once melted, add onions, garlic, and Thai chili pepper
  5. Cook for about 5 minutes until the onions are transparent
  6. Add Miracle Rice, Fish Sauce, Shrimp Paste, 1 Tbs Coconut Aminos (or Liquid Aminos, Tamari, or Soy Sauce)
  7. Let cook for 5 minutes mixing well
  8. Add Basil stir around to mix in evenly, then form a well in the center of your pan
  9. Add the eggs to the center, break up the yolks
  10. Stir the eggs within the well and let cook util they are about 75% done (whites are just past the glassy stage)
  11. Add Almonds on the “rice”
  12. Fold in the rest of the ingredients and stir fry for an addtional 3 – 5 minutes to mix in all the ingredients and flavors
  13. Turn off heat
  14. Add 1 Tbs Coconut Aminos all over the rice (or your substitute), Squeeze the juice of 2 limes over the rice, and 1 Tbs of Sesame Oil (if using) sprinkled all over the rice
  15. Mix well
  16. Add salt and pepper to taste (optional)
  17. Serve

Nutrition

~  Calories: 396  ~  Fat: 32.54g  ~  Total Carbohydrate: 16.14g  ~ Fiber: 6.1g  ~  Net Carb: 10.04g  ~  Protein: 11.16g  ~

 

Foodie Friday Yeast Oopsie Rolls…

I am a little behind on posting this week. So, you get two recipes today! Whoop! Whoop!

First up Yeast Oopsie Rolls – I tweaked the original recipe from Your Lighter Side to be a little more flavorful, a little less calorie bound, and, frankly, a little more easy to make. I added Nutritional Yeast Flakes to get the bread like flavor I want since the texture is very egg whitey. If you have never used/had Nutritional Yeast Flakes, you can find information here on the benefits of supplementing them in your diet. I have read many articles on nutritional yeast but I like Kimberly Snyder’s sum up.

Yeast Oopsie Rolls

12 servings

Ingredients:

  • 5 large eggs – whites and yolks separated
  • 1/2 tsp Cream of Tartar (optional)
  • 1/2 Cup Cottage Cheese (I used Daisy 4% Milk Fat Small Curd)
  • 1/2 to 1 tsp Salt
  • 4 Tbs Nutritional Yeast Flakes (I used Now Foods – link included)

Directions:

  1. Preheat oven to 325 degrees
  2. In one mixing bowl, separate eggs for egg whites – add yolks to a medium size bowl
  3. Add Cottage Cheese, salt, and Nutritional Yeast Flakes to the egg yolks
  4. Mix thoroughly
  5. In bowl with egg whites add Cream of Tartar (optional)
  6. Whip/whisk until stiff peaks form (I have my grandmother’s old KitchenAid Stand Mixer and do not need the CoT to make perfectly whipped egg whites – so I do not use it)
  7. Once the egg whites are whisked firm (could turn the bowl upside down and they do not move), gently pour your egg yolk mixture in
  8. Gently fold the egg yolk mixture into the egg whites
  9. On 2 prepared baking sheets (prepared with either parchment paper or sprayed), place 6 mounds of Oopsie Roll dough onto each baking sheet
  10. Flatten mounds a little
  11. Place in oven for 25 minutes or until golden brown (I rotated the pans top to bottom – bottom to top after 12 minutes to ensure even browning)
  12. Check again at 22 minutes, when ready take out of the oven
  13. Let cool for 5 minutes then transfer to a wire cooling wrack
  14. These can be stored in a storage bag on the counter for a couple of days or in the fridge for a week

Nutrition information for One Roll

Calories: 44  ~  Fat: 2.25g  ~  Total Carbohydrate: 1.17g  ~ Fiber: 0.7g  ~  Net Carb: 0.47g  ~  Protein: 5.08g

***These are great toasted. Just be sure to set the heat to the lowest or second lowest heat setting on your toaster so as not to burn them***

Changes I am making…

For the five days I was on the Egg Fast, I was able to recognize a few things about my cravings. Foods that are sweet (regardless of low carb, no sugar) stimulate my hunger cravings. This, however, does not apply to my morning coffee or my Elecrolyte Soda that I consume daily. I noticed this with my consumption of the Cheese Danish Cloud Bread. If I had one, I could have easily had ten. I had to physically stop myself from eating them, as well. They certainly satisfied my sweet tooth. However, same as when I eat conventional sweets, I have no STOP button. After recognizing that, I noticed that my STOP button was activated once I severely limited my sweet foods consumption along with some other changes. Needless to say, until I reach my size/weight goal, I will be cutting back my treats consumption.

Also, I think I have to be careful with my dairy intake. Some people have no problems with dairy stalling their weight loss on keto; I have a suspicion that I might fall into the other category. So, not including butter, I will be limiting the amount of dairy (heavy whipping cream and all cheeses) I eat. I think 2-3 oz a day is a good start. If that does not work, I will cut them out completely and see if that works. If not, then the butter will be the last to go.

Then, I was researching what to do when/why you are not losing weight on a ketogenic diet. I found all the normal reasons that I already knew and what to do (I wasn’t satisfied with those suggestions as they do not seem to work for me). Then, I decided to research Ghrelin  and Leptin (hunger and appetite suppression hormones) to see if I found a back door to the answers I was looking for. Lo and Behold, I found something – two somethings to be exact. This note/article on Dr. Arya M. Sharma’s website about obesity and calorie restriced, ketogenic diets. Then, this article on Kim Hopwood’s website explaining Ghrelin and Leptin – how they work, what helps. etc..

It was like a light bulb went off simultaneously as the clouds opened and angels could be heard singing. Let me explain in 2 parts…

Every single item I read (about controlling cravings, losing weight, getting through stalls, etc. on a ketogenic diet) gives the same information over and over again. Too many calories, too much protein, too much dairy, up your fat intake, too many sugar alcohols, blah blah blah – which is great and all have their merit – assuming you are not aware of your macros (which I am and make my food adjustments throughout the day using the FatSecret app) and assuming it is your first time navigating the block – not in my case. However, those do not work for me as a whole. I still end up consuming too many calories because – again – I HAVE NO STOP BUTTON. Which has made me suspicious about my current hormonal activity regarding my obvious lady issues and (little known to most) Ghrelin’s (hunger & weight control hormone) and Leptin’s (satiety hormone) roles in my case.

See below a snippet from Kim Hopwood’s Ghrelin Leptin Article:

How the Foods we Eat will Affect Our Hunger Hormones

A study led by David Cummings, M.D. from the University of Washington revealed how macronutrients influence the ups and downs of one’s appetite. During the said study, experts found that proteins have the highest influence with regard to suppressing a person’s appetite.

Fats were also found to only have neutral effects on an individual’s appetite. Researchers discovered that although carbohydrates initially lower one’s appetite, they will later increase an individual’s appetite to levels higher than before the carbohydrates were introduced into the body.

So if you want to lose weight, a very good start is to eat more proteins and less carbs, especially sugar-rich, high-GI carbs!

Okay, so Fats have a neutral effect on appetite suppression (which I have been increasing for ketosis) and Proteins have a suppressing effect (which I have been carefully limiting). Carbohydrates I have already been  restricting so that information has no bearing on my issues with my current dietary changes.

So, that is “Aa hah!” number One. On to “Aa hah!” number Two.

On Dr. Sharma’s website, this opening line from his article is what brought it all into the light for me:

One of the most remarkable clinical observations in people embarking on severely calorie-restricted ketogenic diets, is the almost complete lack of hunger that occurs within a few days of dieting.

“Why?” you ask. Remember, I got through my last weight loss stall by going on the Ideal Protein eating plan and had tremendous success. IDEAL PROTEIN is a CALORIE RESTRICTED, KETOGENIC DIET that puts emphasis on APPROPRIATE, QUALITY PROTEIN INTAKE to ensure SATIETY along with MAINTAINING LEAN BODY MASS (AKA muscle mass – which loss of lean body mass is a common problem with traditional, high carbohydrate, calorie restricted diets).

After reading these two articles and including my observations during my Egg Fast, I tweaked what I ate on Sunday and yesterday (Monday). I upped my protein intake, adjusted my dairy intake, and cut back on my sweet foods. Guess what? I felt full and did not exceed 1400 calories on both days (which included weight training yesterday). In my case, this is a miracle – considering I can easily consume over 2000 calories and still not feel full. So, I am going to try this over the next few weeks to see if it helps kick start my weight loss.

The above information also explains why a traditional ketogenic diet is great for me for maintaining my weight loss. But, the traditional route does not work for me with losing weight because of my STOP BUTTON issues (Ghrelin & Leptin). Until those get completely under control and normalized (which might take upwards of a year), I will need to be very carbohydrate restrictive with my diet in order to keep the weight off and level out my hormones. Also while in Weight Loss Mode, I will need to keep my protein levels a little higher in order to: maintain satiety; keep my calorie intake lower than my calorie output; to keep my muscles properly fueled for my excercise program; and to ward off muscle atrophy due to the calorie restrictions. I am hopefull this is the answer.

This is why you have to pay attention to your body, your gut instinct, research, adjust, and not get frustrated & quit. No weight loss plan is One Size Fits All. Look at me! What worked for me just in the near past no longer works for me the exact same way. I know enough about my body and how it reacts to carbohydrates to know that traditional weight loss methods do not work for me. I am also learning that my wacky hormones are keeping me from losing weight on a traditional keotgenic diet. Now, I am making adjustments and will continue to do so until I have success!

Later this week, I will post some recipes – Yeasty Oopsie Rolls and Thai Fried “Rice”.

Until then…

It finally happened! I’m full…

I cannot even believe it! It only took a lifetime supply of eggs, cheese, and fat; but, it happened! Okay – so, I’m prone to exaggeration. I might have paid a heavy price for finally being sated. I say that because I might be the only person to go on an Egg Fast and gain weight! I have to laugh. What choice do I have? Cry? Give up? No way! Live, learn, and move on!

I celebrated on Saturday by not counting my carbohydrates – which might be the culprit. I didn’t eat anything that I (obviously) should not have. However, I ate until I was full; so, who knows how many calories that could have been! Yesterday (Sunday), I hardly had any appetite. Granted – I had a killer headache that had me down for the first half of the day. Even so, once I felt normal, I only ate about 1100 calories for the day. THAT is a rare moment, folks. When I woke up this morning – still not much appetite. Hmmm…

Before I get to my stats, I want to add that I still have my neverending cycle going on – bleah. I see a new doc today about it and hope to have a hormonal gameplan within this next month. Hopefully, that will help with my metabolic resistance.

My current gameplan? Keep on keepin’ on. Even with my setbacks, I feel pretty, darn good. I have been having great workouts in the gym. I am almost back to where I was when I was lifting regularly a few months back. My husband gave me some new lifting routines to add into my current regimen. Which is really helping with my upper body strengh (where I lack most). He even commented that I look like I lost weight. He’s a smart man, that Steven. He only comments when I am looking better – never about weight gain. His silence says it all. Why add salt, right?

So, now to my current stats – sigh.

  • Weight: 154.6 ~ 2.6 lb Gain
  • Neck:  12″ ~ 1/8″ Loss
  • Arms: 11.5″ ~ same
  • Left Forearm:  9.25″ ~ 1/4″ Gain
  • Chest: 38.5″ ~ 3/8″ Gain
  • Band: 31.5″ ~ same
  • Waist: 31″ ~ same
  • Pooch: 38.5″ ~ 1/2″ Gain
  • Upper Hip: 39.25″ ~ 1/8″ Loss
  • Lower Hip: 40.75″ ~ 3/8″ Loss
  • Left Thigh: 23 3/8″ ~ 1/8″ Loss (Right – same)
  • Left & Right Calves: 1/8″ Gain

So, to sum it up:

  • 2.6 pound Gain
  • 1 1/4″ Girth Gain (Left forearm, Chest, Pooch, and Both Calves)
  • 6/8″ Girth Loss (Neck, Upper and Lower Hips, and Left Thigh)

I really think (hope) that my weight gain is due to my current hormone issues. The fact that my Chest & Pooch are mostly affected is what leads me to this conclusion. I am not concerned about my left forearm and calves. My weight training is probably the culprit; and, frankly, I am not concerned.

Let’s look at where I saw girth loss. My neck (which I honestly did not think it needed it), my upper and lower hips – HOORAY!, and my left thigh – HOORAY! All in all, I am not all that concerned with my weight gain. I believe it is a temporary set back and will straighten itself out over the next few months. So, I will keep plodding along. Though, I will be tweaking my eating due to some patterns I noticed while inhaling eggs for 5 days straight. I will share that tomorrow.

Unti then…

 

Anytime Egg Tacos – Egg Fast Friendly…

I am on Day Four of my Egg Fast and still going strong; admittedly, I have yet to lose a single pound! Gads! How disappointing. I feel great, though. I am having pretty darn good workouts at the gym and could keep going if time would allow. I am not yet sick of eggs and feel I could continue this throughout the weekend – I might just do it to see if I have any break-throughs. I have yet to feel full. Which I am seeing as a real problem. I have to make myself not eat. This would be happening regardless of the Fast. I am still wondering if my neverending cycle is playing a role. I did some internet research about Perimenopause and difficulty with losing weight on a ketogenic diet. It’s pretty common – that’s me – pretty common. I will be curious to see if there have been any changes in my girth come Monday. But, enough of that.

I have been living off of scrambled eggs, boiled eggs, and the Cloud Bread Cheese Danishes from Low Carb Yum that I last posted. I have made 3 batches. My younger daughter has been enjoying them, as well. She calls them Cow Bread. I think her interest stems from her “helping” me make them. That coupled with the fact that they have a texture similar to marshmallows meeting Wonder Bread. It’s a weird texture but you get over it. It gives me an idea for making something kid friendly (aka Kid Trickery). Maybe over the next week.

As you can imaging, egg recipes tend to be soft. You are eating a LOT of eggs and the texture gets B-O-R-I-N-G. Thank goodness cheese is allowed. Which had me making these taco shells.

Anytime Egg Tacos

Anytime Egg Tacos

Serves Two

Ingredients:

  • 2 Tbsp Mayonnaise
  • 1 Tsp Salsa (I used Pace Restaurant Style)
  • 1 Tsp Cider Vinegar (or Distilled White Vinegar, if preferred)
  • Optional Pinches of: Chili Powder, Ground Cumin, & Cayenne Pepper
  • Salt & Pepper to taste
  • 3 Large Eggs
  • 1 Tbsp Butter
  • Salt & Pepper to taste
  • Cilantro or Chives for garnish (optional)
  • 2 oz. Cheddar Cheese divided in 2 – 1 oz. portions (I used Extra Sharp White & added a sprinkle of Cayenne Pepper)
  • Round, long-handled, kitchen utensil (wooden spoon or whisk – what have you)

Directions for Sauce (or Sals):

  1. In a small bowl, combine Mayonnaise, Salsa, Vinegar, and Optional Spices
  2. Mix well
  3. Add Salt & Pepper, if you feel it needs it
  4. Set aside

Directions for Taco Shells:

  1. Preheat your pan on Medium Heat for a couple of minutes
  2. Place your round, long-handled kitchen utensil so it sits horizontally across a bowl
  3. Place 1 oz. of Cheddar Cheese in your pan
  4. Heat cheese until it hardens just enough that when you lift it, there are no strings (I run my silicone spatula contiually around the edges to keep them from sticking and to test the stringiness of the cheese) This usually takes from 2 to 4 minutes
  5. Once you can lift the cheese solidly without strands forming, flip it over (I find tongs work best for this)
  6. Flatten it out, if it curls on itself
  7. Once the other bottom side browns a little, remove from heat and hang the cheese over your kitchen utensil handle in order to dry, crisp up, and form a taco shell
  8. It only takes a minute for it to dry and cool, remove & place onto a paper towel
  9. Lower the heat to Medium Low and Repeat this process for the other taco shell

Directions for Eggs

  1. Using the same pan, add 1 Tbs butter and melt (optional – pour off oil left over from frying the cheese or leave in the pan)
  2. Add your 3 eggs and cook however you desire (I pan scrambled)
  3. Add Salt & Pepper, if desired
  4. Remove from heat and fill into the taco shells
  5. Pour your Sals onto the eggs
  6. Add Garnish if you desire (I ran out of freeze dried cilantro – so, I added a couple of pinches of freeze dried chives)
  7. Eat and Enjoy

2 Servings ~ 368 Calories ~ 33.25g Fat ~ 1g Total Carbohydrate ~ 17.5g Protein ~

So, that is my Eggcellent recipe for today. I might have a hand at making something different later. If I do, I will be sure to post it.

Until then…