For years we have been programmed to look at the almighty bathroom scale as a means to know if we are losing weight or gaining weight. We have paid homage to it and feared and dreaded it in the doctor’s office or at a weight loss center. We have gotten pretty creative trying to trick what that scale was going to read such as:
- Not drinking or eating anything before the “weigh-in”.
- Taking off jewelry, shoes, belts, emptying pockets, jackets (just about anything we didn’t want to add an ounce to the scale).
- Wearing the lightest weight clothing we had in our closets.
- These are just a few. Maybe you have other tactics that you used. If you have another you’d like to share please add it to the comments below. I would love to hear them.
I am here to tell you that the scale does not tell the whole picture, especially when on the Ketogenic Diet. Even though I still bow to the scale, I am no longer fearful of it. Why? Because the scale lies. Sure it gives me a number but it does not tell me what other things are happening to my body.
So how do you measure progress other than the scale? Here are just a few:
- You feel better overall and have more energy
- You are losing inches and your clothes feel much more comfortable. Maybe you have even dropped a size or two or three or more.
One thing I greatly regret before I started on my Keto journey is that I did not take my measurements. Honestly, I was too afraid that the last measurement I took would be even worse than they were. So please if you stumbled upon the KetoWriter blog and are researching and or ready to start on the Keto WOL then I BEG you take your measurements before you start – you won’t regret it!
- Your blood pressure is lower.
- You are not as hungry as you were before, you can go for hours before eating your next meal because you just aren’t hungry. (I plan on doing a blog post on hunger soon.)
I hope this is an encouragement to you to make the scale a much less important factor as you lose those excess pounds.
How to get Fat in
Maybe you are new to the land of Keto and you are thinking “Man, that is a lot of fat to get in during the day.” and it does seem like it at first. We have been taught to (and have spent years trying to) get fat out of our diet – so it is a little adjustment, intimidating, fearful. Here are a few ways to get fat into your diet (always be sure to use FULL Fat):
- Eat eggs – the yolk as well
- The ever-popular bacon – and use bacon grease (no reason to fear it – use it)
- Butter (great for dipping your steak in)
- Heavy Whipping Cream
- Coconut Oil
- Avocado Oil
- MTC oil (Medium Chain Triglycerides)
- Salad Dressing (My favorite is 1 Tablespoon Olive Oil; 1 Tablespoon Red Wine Vinegar; salt & pepper; dash or two of garlic powder and a shake or two of dried oregano – YUM!)
- Fatty cuts of meat
- Lard – go ahead fry up some chicken (with the skin on)
- Pork Rinds
- Full fat hard cheese
- Sour Cream and Cream Cheese (Full fat of course)
- Sauces that are fat heavy such as Keto Cheese Sauce and Alfredo Sauce The Keto Cheese Sauce is great on veggies.
- Find recipes that don’t skimp on the fat but that are low carb
- Fat bombs – there are plenty of recipes out there for both sweet and savory.
- Pepperoni and Salami and higher fat deli meats that are really great to snack on.
- Eat olives (I am not a fan but you might be)
- Nuts & Seeds (Always be aware of the carb counts and DO NOT overindulge)
- Fattier fish such as Salmon, Sardines, Anchovies, Mackerel
- A great morning starter is to make yourself a coffee bomb – coffee, heavy whipping cream and butter (keto friendly sweetener if you choose). It is a wonderful way to start your day. I was a non-coffee drinker before I started this way of living but I have really been enjoying my morning cup of joe (coffee bomb for sure).
Living the Ketogenic way of living is a really LUSH way of living.
As a side note: You don’t need to buy anything special – pills or potions – to do Keto. Just buy and eat whole and natural foods (whether you choose to purchase food from your local grocery store or from a health food store) –You’ll do GREAT!
For more recipes be sure to check out the Recipe category.