We made it one month and it feels AMAZING. People keep asking me when I’m going to switch back to “eating normal” and to be honest, I don’t know if I ever want to “eat normal” again if it means I don’t feel as amazing as I do now.
I am not a nutritionist or expert in the field of the health, nutrition or the ketogenic diet. This post contains referral links* Updated Nov. 2018.
WHAT WE ATE
Meal prepping is still a huge part of our success on the keto diet. I plan our breakfasts, lunches and dinners for the entire week, shop and meal prep most of the food on Sunday. It helps to stay on track by starting the week off right! And, there are no surprises when it comes to what we can and can’t have.
Here’s what we ate in week 4 (what we ate in previous weeks and links to those recipes are in the individual weekly recap posts, so check em’ out!)
- Bullet Proof Coffee (coffee with 1 tbsp grass-fed butter and 1 tbsp coconut oil). The husby is still enjoying his BPC in the a.m. I am still enjoying my coffee with 1 TBSP Coconut Oil and 1 TBSP HWP (heavy whipping cream) because the butter in my coffee started making my belly hungry in week 2-ish. is still a thing for the hubs. I’ve actually switched it up because it wasn’t making my belly happy.
- Omelets: We are still enjoying this omelet (we omitted the Chorizo because we forgot!) and these simple egg muffins. We add 1/2 an avocado and 1 or 2 pieces of bacon on the side. I love having these in the a.m. but when I do, my protein macros are super close (and sometimes over) because it’s packed with protein. Either way, I keep my protein under 80 grams per day (and shoot for 70-ish as a goal).
- Pancakes: I feel like these Almond Cream Cheese Pancakes are the best non-pancake pancakes you can have on Keto (you can also make them into a muffin for easy meal prep). I mean, I haven’t tried others, but so far, these are really good and totally satisfy the desire for a pancake breakfast.
- Keto Cheese & Bacon Bread. We made this keto bread again. This has become a weekly staple.
- Pizza Casserole. All the yes’s for this pizza casserole. Its super duper filling and tastes great. We use Rao’s Marinara (sensitive formula) which is really low carb and very delish.
- Factor 75. We continued to eat our Factor 75 meals (they get delivered on Wednesdays so they carried over from week 3 to week 4. We enjoyed their keto friendly Grass Fed Burger and Tomato Chutney with Broccoli for lunches. If you decide to try them out, you get $20 bucks off with my link. As far as meal delivery services go, these ones are a favorite for us
- Caprese Chicken Salad Lettuce Wraps – These were too good not to repeat in week 4. We use this recipe, and reduce the onions to 2 TBSP to limit the carbs. We also interchange red onion or scallions depending upon what’s in the fridge. You don’t even need the romaine leaves (it’s pretty filling), but I like the extra crunch!
- Salads. I like a few of the weekly meals to be salad based, so I can get 2+ cups of spinach per serving. We make a Feta Chicken Salad by roasting chicken ahead of time. Then, when we want a salad, we add 2 cups of spinach, 4 oz of chicken, two TBSP of Feta, 2 TBSP of EVOO, a couple of cherry tomatoes, some salt and a few pieces of bacon. This Goat cheese salad is incredible too!
- Factor 75. To finish off what we got from our previous week’s Factor 75 meals we ate Steak with loaded Cauliflower Mash Don’t forget to use this link if you decide to try them out, so you can get $20 bucks off.
- Garlic Butter Baked Salmon with Roasted Asparagus – Still rocking this recipe because Salmon is so good for our bodies and I’m in mad love with asparagus.
- Fat Head Pizza – A keto must – Fat Head Pizza. We make it on the weekends to feel like we’re super awesome pizza eaters. These pizza roll ups are another staple!
- Steak and Blue Cheese Salad – My in-laws were in town over the weekend and we made this amazing Steak Salad. We used the dressing from this recipe and paired it with grilled steak, 2 cups of spinach, 2 tbsp blue cheese, light onion, a few cherry tomatoes and bacon. It was super high in protein, but SO good.
- Burgers – While we had out of towners, we grilled burgers (bunless for us!) and I made this keto-friendly broccoli salad. We didn’t feel deprived at all!
So, week four was the first week I made an official dessert. We were celebrating my fabulous Mother In Law’s birthday (with a non-keto cake) and I knew the hubs and I would want something too. So, I made Earthquake cake, and the earth literally shook when we ate it because it was SO DAMN INCREDIBLE!
And, all the non-keto peeps at the table enjoyed the keto stuff more than the ol’ fashioned cake I purchased at the store. It was really, really good. More amazing keto dessert recipes here!
- We always seem to have a bunch of fat to fill at the end of the day, so if we’re hungry we’ll have some mascarpone. The hubs makes a little mixture of stevia and cinnamon and mixes it all up. I tried this (twice) and twice had the worst stomach issues I’ve had in years. SO, I think I figured out raw stevia is not my jam. This happens to a lot of people (stomach issues from non-sugar sweeteners). Anyway – I have the marscarpone solo and its sweet enough for me just like that!
- We also had a few of those deli snacks on hand (mozzarella wrapped in prosciutto or salami), moon cheese and ate em’ if needed.
- Oh, and we heard this Everything But the Bagel Seasoning from Trader Joe’s was the awesomest and we can confirm it is. We use it on so many things!
- Water. Lots of water still. Sometimes I have to remind myself to drink more water. My body lets me know exactly when its water-deprived by feeling week, mopey and heady. So, I drink up.
- Coffee. We drink 1-2 cups of coffee per day and add fats to it (coconut oil and butter and heavy whipping cream as mentioned above)
- Bubbly Water. The La Croix Pineapple Strawberry concoction we mentioned last week is still our most fave in the land. We are trying to convert all people who drink stuff to drink THIS stuff because it’s magic in a can.
There’s not too much you need to purchase ahead of time to get started, but I’ll include a list of the things we are using here to make it super easy.
- Specialty Foods & Baking Ingredients: We get our coconut oil, ghee, sugar substitute, coconut and almond flour and other keto friendly foods and snacks from Thrive Market. Everything there ends up being $2 or so less than at the grocery store or elsewhere. If you use my link you get 25% off your first order
- Collagen Protein: A lot of keto dieters use collagen protein to maintain healthy skin, hair and nails (its also great for workout recovery, protecting your cartilage and bones). Naked Collagen is grass fed, tasteless and contains only one ingredient! Super clean and free of all the nasty stuff you don’t want to be sticking in your body!
- Keto Test Strips: These are great for the first few weeks to test your ketones and ensure you’re body is doing what it should (AKA, you’re in ketosis). We like these ones.
- Magnesium Supplements: I’m not a huge supplement taker, but these have SAVED. MY. LIFE. AI suffered terrible cramping and restless leg, common for low carb dieters (especially in the beginning). These ones immediately took them away. I take one before bed and that’s all I need.
- Digital Scale and Tape Measure: If you don’t have one, you’ll want one. At least for the beginning. I can’t stress how much it helps to measure your results. You may not see immediate changes in weight but will notice changes in your body measurements. So, I always do both. This scale is under $20 bucks and it comes with a body tape measure. Done and done!
- Meat Delivery: Grass-fed meats can get expensive. We use Karv for meat delivery. You get it all in one shot and it saves a few bucks (and trips to multiple grocery stores)!
- Meal Delivery: Since meal prepping can be super time consuming, we lean to meal delivery services to supplement super hectic weeks. Factor 75 (get $20 bucks off your first order with my link), Keto Fridge and Metabolic Meals all carry ketogenic meal choices. We’ve tried them all and have nothing but good things to report!
WHAT I FELT
Everything is recapped in the video above if you’re interested in how I was feeling for the first month of our keto diet! So many benefits and changes (I might tear up a bit in the video about the wonderful way I feel on Keto, but there’s probably just something in my eye).
ONE MONTH KETO DIET RESULTS
Here’s where I was at by the end of one month on the Keto Diet.
Weight – down 8 lbs Total (2 pounds lost in week 4). Hubs was down 15 pounds by the end of week 4!
Inches – I lost a total of 30 inches by the end of my first month on the keto diet. I still can’t believe it, but the measuring tape doesn’t lie. I lost 2.5 inches in my chest, 4.5 inches in my waist, 5.5 inches in my lower belly (between my belly button and my hips), almost 2 inches on my hips and various inches in other places like my thighs (over an inch around each thigh) my arms (over an each around each arm) and my neck (1 inch gone!).
- Rosacea: My Rosacea is basically nonexistent. Crazy, but my skin is very, very happy. I can see why removing inflammatory foods from one’s diet can make the skin do cartwheels.
- Perimenopausal Symptoms: By week 4 it was “that time of the month” officially and I didn’t notice anything too crazy there, other than a little bit heavier on day one and gone in 4 days rather than 7. This is a 360 from where I’ve been in the last 6 months or so with perimenopausal symptoms crushing me each month, so I feel like I’m a new person. Bloating very minimal, cramps very minimal. Breakouts? None. I did experience a light headache a few days, but nothing major. Overall, I’m so winning in this department on the ketogenic diet.
Check back next week for Week 5 results! And, share your favorite keto recipe below. I am always looking for new ones!
*DISCLAIMER: This post is a combination of my personal insights, opinions and thoughts on various topics and products and may contain affiliate or referral links. I earn a small commission if you make a purchase through my links, which helps me continue on this fabulous journey of blogging! Full disclaimers avail. here.
I am not a nutritionist or expert in the field of the health, nutrition or the ketogenic diet. I am simply learning to live a keto lifestyle and am sharing what I’ve learned along the way based on my personal opinion. I encourage anyone wishing to start a keto diet, to do their own research in order to make a sound decision about their own personal health.