Starting Keto in the New Year

Beginning a new diet is commonplace in the new year but it can be overwhelming!  There are plenty of challenges to face when it comes to planning and implementing those plans.  Here are some tips to make sure you are successful in implementing the keto diet to achieve your New Years resolutions.

  1. Going Keto:  Understand what Keto is and what it isn’t.  This seems like an obvious first step but it can be overlooked.  The enthusiasm to start a way of eating that has been shown to be wildly successful can get in the way of having a solid understanding of the diet itself.  If you’re still unsure you can refer to Keto 101 or a book written on the subject such as Keto Clarity by Jimmy Moore.
  2. Small Steps:  Change can be hard.  For those who have difficulty going cold turkey on carbs making daily reductions in carb intake may be more effective to implementing keto.  Try reducing daily intake of carbs by 10-20% a day.  The ultimate goal here is to reach 20-50 grams of carbs a day which can be a dramatic drop from what you’re used to if done all at once.  The same goes for replacing carby foods from your cupboards with keto friendly choices.  Every shopping trip try finding substitutes for a few items you would normally buy.  After a few trips to the store you will have eliminated carbs from your kitchen!
  3. Realistic Goals:  Rome wasn’t built in a day.  Likewise the extra weight you have accumulated wasn’t put there overnight.  It took months upon months, years upon years of unhealthy eating to gain it.  It will take that long to take it off.  Your first goals should be small and attainable.  Aim to lose 5 to 10% of your body weight as a goal.  When you achieve that do it again.  The same goes for exercise.  The positive reward of attaining a reasonable goal will maintain your motivation to move forward with your new way of eating.
  4. Celebrate:  Achieving a goal is cause to celebrate.  Hit that 5% goal?  Reward yourself with a special treat like a new book or a trip to the spa.  Your successes shouldn’t be celebrated with a “cheat” day but with positive rewards.  If you don’t meet your goals don’t punish yourself.  Just keep working hard so you can earn that reward!
  5. Convert a Friend:  Being accountable to someone else is a strong motivator.  If your spouse or best fiend share your weight loss goals plan to start keto together.  Having a keto buddy can provide your with support, encouragement and inspiration on a regular basis.  Success will come easier if you buddy up!
  6. Track Your Meals:  I can’t stress this enough.  Track your meals.  Track your meals.  TRACK YOUR MEALS.  Yes there are some individuals who can follow a diet without tracking and lose weight but they are the minority.  Following your macros is essential to staying in ketosis and keeping track of them throughout the day is essential  to losing weight.
  7. Exercise:  Weight training.  Cardio.  Going for a walk.  Get off the couch and move.  Getting regular physical activity is essential to weight loss with any diet and is important for cardiovascular and lung health.  Thirty minutes a day.  I don’t care how you get it just do it.

Be proud.  You’ve made the most important decision you could have.  There will be bumps in the road.  There will be failures and there will be triumphs  but equipped with keto, a support system, and a positive attitude, you will be successful.

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Low Carb Broccoli Slaw

When my wife first showed me the package of “Broccoli Slaw” she picked up from the store I wasn’t sure what it would taste like.  After all it’s coleslaw but made with broccoli stems – not cabbage.  We used this recipe for coleslaw dressing and combined the two.  The result was incredibly easy and very tasty!  This is an excellent side dish for Low Carb Breaded Fish.

Broccoli Slaw

  • Servings: 4
  • Difficulty: Easy
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  • One 16 Oz Package Dole Broccoli Slaw Mix (You can substitute regular old coleslaw mix if you prefer.)
  • 1/4 Cup Thin Sliced Onion (We experimented with green onions and it was great too!)
  • 1/3 Cup Splenda Sugar Substitute
  • 1/2 Tsp Salt
  • 1/8 Tsp Black Pepper
  • 1/2 Tsp Celery Seed
  • 1/2 Cup Mayonaisse
  • 1/2 Cup Heavy Whipping Cream
  • 1 1/2 Tbsp White Vinegar
  • 2 1/2 Tbsp Lemon Juice

Mix the slaw mix and onions in a large bowl and set aside.  Mix the rest of the ingredients thoroughly in a separate bowl.  Pour the liquid ingredients over the slaw mixture and gently mix together.  Chill for several hours and enjoy!

One Fourth of Recipe:  308 Calories, 30g Fat, 2.3g Protein, 7.9g Carbs, 3.3g Fiber, 4.6g Net Carbs

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Low Carb Breaded Fish

It’s that time of the year again!  Fish Fry’s are being held in every church and fire hall in the area.  Being keto doesn’t mean you have to miss out!  There are amazing ways to fry up breaded fish at home that are sure to satisfy that craving.

Low Carb Breaded Fish

  • Servings: Varies
  • Difficulty: Easy
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  • 2-4 Cod Fillets (Fresh or Frozen)
  • 1/2 Cup Almond Flour
  • 2 Oz Crushed Plain Pork Rinds
  • 2 Eggs
  • 1/2 Tbsp seasoning of your choice
  • Cooking oil or Deep Fryer. (Best purchase I’ve ever made. Farberware 4-Liter Deep Fryer.)

Preheat your deep fryer to 375 or prepare cooking oil in a large skillet by heating it on high.  Start by crushing your pork rinds into a fine powder.  We accomplished this by placing them in a gallon plastic bag and rolling our fists over the bag.  Add your seasoning to the crushed pork rinds in the bag.  We used a belgian style wheat ale seasoning which gave the fish a wonderful citrus flavor. (McCormick Grill Mates Belgian-Style White Ale Seasoning)

Status: Crushed

Whisk two eggs in bowl for an egg wash and pour your almond flour onto a plate.  Take a cod fillet and press it into the almond flour.  This works best if the fillet is damp but not soaking wet.  Next place the fillet in the egg wash making sure to completely wet it without knocking the almond flour off.  Finally place it into the bag of crushed pork rinds and gently shake it up to completely cover the fish.  Fry the breaded fish for 8-9 minutes or until the internal temp has reached 145 degrees as measured by a reliable meat thermometer.  Serve hot and enjoy!

Nutritional Info:  Varies

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Broccoli and Cauliflower Bake

Broccoli and cauliflower are great vegetables to eat as a side dish while on a ketogenic diet.  We are always on the prowl looking for some new way to spice them up.  You can only eat steamed so many times before you get bored!  This dish is relatively easy to make and has a wonderful hint of dijon that blends so well with the parmesan cheese.

Broccoli and Cauliflower Bake

  • Servings: 12
  • Difficulty: Easy
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  • 16 Oz Fresh or Frozen Broccoli Florets
  • 16 Oz Fresh or Frozen Cauliflower Florets
  • 1 1/2 Cups Mayonaisse
  • 4 Oz Cheddar Cheese
  • 3 Oz Parmesan Cheese
  • 4 Green Onions, Chopped
  • 2 Tbsp Dijon Mustard
  • 1/4 Tsp Cayenne Pepper (Adjust to your taste!)
  • 1 Oz Parmesan Cheese (Topping)
  • Morton Salt Lite Salt and Black Pepper to Taste

Preheat your oven to 350 degrees.  Start off by steaming the broccoli and cauliflower for 6 to 8 minutes.  They should remain crisp but tender.  Drain the vegetables and season with Morton Salt Lite Salt and pepper.  Grease a 9″x13″ baking dish and place all the steamed florets into it.  In a separate bowl mix the mayonnaise, cheddar cheese, 3 oz parmesan cheese, green onions, dijon mustard and cayenne pepper.  Spoon this mixture over the broccoli and cauliflower in the baking pan and spread it out as evenly as possible.  Finally sprinkle the 1 oz portion of parmesan cheese over the top.  Bake for 20-25 minutes or until the topping has turned a golden brown.

1/12th of Recipe:  215 Calories, 18.5 G Fat, 6.7 G Protein, 4.4 G Carbs, 1.7 G Fiber, 2.7 G Net Carbs

Adapted from LINDA’S LOW CARB MENUS & RECIPES

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Starving cancer: Dominic D’Agostino at TEDxTampaBay

Interesting.  Dr. D’Agostino is an Assistant Professor at the University of South Florida College Of Medicine, Molecular Pharmacology & Physiology where he develops and tests metabolic therapies, including alternative energy substrates and ketogenic agents for neurological disorders, cancer and wound healing. While studying the effects of gasses on the brains of Navy Seal divers, he developed an approach for metabolically starving cancer cells through diet and compressed oxygen, replacing chemotherapy, surgery, or radiation.