When the surgeon informed me I must lose weight before my replacement knee operation in order to aid a quicker recovery, I wondered where to start. AND, I got the usual COVID lecture re obesity which puts me at higher risk. Great! How can you lose weight when you can only move at the pace of a snail with a limp?
Anyways, I set myself a realistic target (or so I thought at the time) of 10kg weight loss in ten weeks. I cut down my meal portions and tried to cut out cakes and other goodies. Yes, I succumbed a few times but 90% of the time I stayed focused… Honest!
After six weeks, the scales debated whether I had lost 1kg or 2kg but finally settled on 1kg. Feeling rather demotivated I was tempted to binge on a bar of chocolate but the thought of supporting my body weight on forearm crutches soon banished the thought!
Several people suggested I tried the Keto diet so a couple of weeks ago I joined some Keto Facebook groups which are okay but I am not a fan of Facebook for longterm interaction. AND, there are too many trolls waiting to pounce… .
After lurking for a few days I made a post to query my breakfast options. I am greeted with: ‘Oh, you’ll love it, you can eat eggs and bacon for breakfast’ followed by a whole list of cooked greasy options including eggs. Oh, and I could not have milk in my morning cup of tea, I had to have ghee or another weird option. Or worse still I was advised just to have strong coffee and skip breakfast.
Er … no, I can’t think of anything worse when I first wake up in the morning. I am a creature of habit and my morning cuppa must have a dash of milk. Plus, I like rolled oats, plain soya yogurt topped with some chia seeds, and goji berries. I am not a morning person and I need something simple and basic to start the day. I don’t even like fruit that early in the day. And as for just drinking strong coffee and skipping breakfast that is NOT a healthy start to the day. I am beginning to think the Keto diet is wacko.
Wading through pages of advice I am greeted with a whole new vocabulary that I need to digest (no pun intended) before I can even begin to understand the diet. My head is now spinning like a whirling dervish as I try and grapple with kcal Base Metabolic Rate and daily energy expenditure etc. etc. Apparently, my kcal daily energy expenditure based on my height, weight and a sedentary lifestyle is: 1445 kcal Keto Calculator
Then I need to take skinfold measurement or I can just match up my body shape with these body fat comparison pictures
so I have 45% of body fat.
and now I need to learn about my optimal macronutrient ratio. Holy moly, this gets more complicated by the minute.
And then there are potential side effects when you first start which is generally referred to as Keto Flu.
Over the last ten days, I decided to work on a compromise diet until after my operation, stay in hospital and I am once again head cook. I will revisit the Keto diet then and reaccess.
For breakfast, I still have my cup of tea with a dash of lactose-free milk and I have significantly reduced my portion of oats to just one tablespoon with the goja and chia seeds and I only eat a half portion of yogurt.
Meals: I have cut out all rice, pasta (I adore pasta), pastry, bread, cakes, biscuits, crisps, potatoes, and even bananas. Oh and beans … I love hummus so that is also off the menu.
Changes to my diet include eating an avocado pear four times a week, salmon fillets or smoked salmon a couple of times a week, and an egg every day and some hard cheese and a few nuts.
Natural tinned tuna, mackerel or sardines, and masses of salad including watercress and spinach when I can get it. Thanks to COVID we only shop once a week so no popping to the shops. We eat what’s in the storecupboard. We also use good quality butter and olive oil instead of margarine or other processed products.
Another ‘naughty’ is probably the small glass of freshly pressed orange juice I have once a day. While I want to lose weight I am aware I need to maintain my natural intake of vitamin C
In conclusion, in the last ten days I have lost a further two kilos and most of the bloating I previously experienced has now disappeared. This means when I look down at the floor I can actually see my feet without leaning forward!
What foods to eat and avoid on Keto – this is an excellent reference I have bookmarked and refer to often
I have bookmarked this page as I never understood the difference.
I now need to find a useful Carb App for my phone. Any recommendations, please?photo credit: Image by https://pixabay.com/users/RitaE-19628