Blog

Daily work out for Flab 2 Fit!

 

Hello keto followers!

Exercising on my flab 2 fit mission should ve fun and irs also rewarding to your body.. each night or morning what ever is best for you. Do this 20 minute work out! This suits almost anyone! You do the above excercises each for 1 minute with a 1 minute rest in between. Work this to your own fitness level and if you are an already very active fit person, try doing this 2 times a day! But remember its not compulsory, but give it a try you may be suprised!

I would like to see everyone doing at least 20-30 mins of excercise each day. Even if its a walk or jog around your neighbourhood.

Good luck!

Laura

20170716_182623.png

 

WEEK 1 OF FLAB 2 FIT MEAL PLAN

GET READY TO SHOP!

Here is our meal planner for week 1 of Lauras keto way of life Flab 2 Fit!!

ūüėÄūüėÄūüėÄ

I like to stick to 30 grams of carbs aday. I dont normally count macros but i have included all the info on the far right for you to have a look at. No if you see something you dont like (please try it if you’ve never tasted it before you may be suprised) but you can always swap it for something else keto friendly.

I thought why not try out my own keto meal planner so please click here to follow the link to our meal planner for WEEK 1.

https://laurasketowayoflife.wordpress.com/2017/02/22/lauras-7-day-ketogenic-diet-meal-planner/

 

planner-1planner-2planner-3

 

 

2 Week course! From flab 2 fit! How to start the keto diet..

HOW MUCH DOES THIS COST?:  Nothing! Its FREE! Im not doing this for money, Im doing this to save peoples lives and my own

WHEN DOES IT START?: MONDAY! 17th JULY 2017

HOW DO YOU CONTACT ME FOR ANY QUESTIONS?: You can use my email link on this website or via Youtube or Instagram.

WHAT DO I EAT?: Food plan to come in my next blog.

Hello my keto followers! 

If you are a fan and follow my YouTube account you would have seen that I did a vlog on the 14.07.2017 explaining how I have completed fallen off the keto wagon this week and have not been myself lately, not being strict and not having willpower to stay focused on keto. While at work today I though, I cannot be the only one! Surely there are others out me, falling off the keto wagon, binge eating on ‘treat / cheat days’ and then never getting off the treats.. Or there may be people who want to start keto but dont know how.

You can spend hours watching Youtube videos, for ideas, making excuses, trying to physc yourself up for that certain date to come around to start or you can get your butt butt into gear and join me!

Starting fresh on Monday Im am getting my butt, head and body into gear and getting back onto this keto train! And I want to help you too!

I understand how hard it is to get out of a rut and into a healthy way of eating, but once you do and when you are there its the best feeling ever! So let me start again from scratch and let you guys join me on this adventure. Dont get me wrong it was be hard, stressful, you will cry, get moody, maybe even avoid events where you will be surrounded by temptations but believe me it will get better!

So on Sunday the 16th of July 2017 Рwe will go grocery shopping together! Eat off the same meal plan (of course you can add and change items if you have allergies etc) and basically motivate each other to get back in to shape.

I will go back to the gym, if you dont have a gym I will also provide an exercise list you can do at home – if you have not done any exercising as of yet and firstly just want to focus on healthy eating you can do that to!

I will get back on to posting on my Instagram so we can chat daily and stay motivated.

I will continue my 16:8 fasting (last meal of the day at 7pm and 1st meal of the next day at 11am)

So I want you to pop on to my Instagram account if you have one, mine is @lauras_ketowayoflife and comment below my fit 2 flab image and let me know if you are with me! Lets motivate each other and get healthy again!

Starting Monday July 17th 2017 we are getting our healthy lives back!

Now I better get onto creating our meal ideas for the next 2 weeks! Work out guide and sorting out our shopping list!

logo

 

 

 

 

Coconut Chicken Keto Curry

I love curry – and I could eat it all day! Coming into Winter in Australia I wanted to make a nice warm keto meal, with my favourite ingredient coconut!

Makes 3 meals

Total cooking time 40 minutes.

Ingredients:

  • 1 kilo of Chicken breast or Chicken thigh fillets
  • I 400ml can of coconut milk (I used TCC )
  • 2 Tbsp¬†organic¬†coconut oil
  • 1¬†Tbsp curry powder ( I used Clive of India)
  • 1 tsp garlic powder
  • 1 tsp grated¬†ginger
  • 1¬†Tbls¬†salt & pepper
  • 1 brown onion
  • 1 tsp cumin powder
  • 1 tsp turmeric
  • 1/2 cup of water

Method: 

Slice up all of the chicken into small pieces and the onion.

In a large pot on the stove heat up the 2 Tbl spoons of coconut oil.

Add in the sliced onion. Once the onion is cooked add the chicken pieces. Cook on medium heat for 5 minutes.

In a small bowl add all the spices together and then slowly sprinkle the spices over the chicken and onion in the pot.

Add the 1/2 cup of water and mix well. You should have a nice yellow paste.

20170617_095104.jpg

Keep cooking on medium heat with the lid on for 20 minutes.

After 20 minutes – pour in the whole 400mls of coconut milk and stir well.

Turn stove down to a simmer and cook for another 20 minutes.

DONE!
If you would like a larger meal you can also make cauliflower rice to serve with it. Also in this recipe I have not added any vegetables, but to fill you up more I would defiantly recommend it!

The smell it leaves through the house is divine!

20170617_103023.jpg

20170617_093807¬†My helper today ūüôā Mia

 

 

 

 

 

 

 

Chicken & Zucchini Carbonara for the whole family!

I love pasta but we all know on keto its a huge thing to avoid, so why not make a healthier alternative! This recipe will feed the family and if you are lucky there may will be left overs too!

Feeds: 4

You will need:

  • 6 Zucchinis
  • 2 table spoons of butter
  • Salt & pepper
  • 5 Kilo of chicken breast
  • 250g sliced mushrooms
  • 250g bacon pieces
  • 1 brown onion
  • 600mls Thickened cream

Method

Using a spiralizer, I used this one, spralize all 6 zucchinis so they all form a pasta resemblance. ( I use this one http://www.buyveggetti.com/)

Slice up all of the mushrooms.

Slice up all of the bacon.

Slice up the chicken breast into small pieces and cook in a frying pan until golden.

In large pot heat the 2 Tbl spoons of butter or coconut oil on medium heat.

Add the mushrooms, onion and bacon. Cook for 5 minutes, stir so onions don’t burn.

While the mushrooms and chicken breast are cooking. Place all zucchini noodles in a large bowl and cover them with boiling water for 8 minutes.

20170618_111137.jpg

Add the 600mls of cream to the pot with the mushrooms, onion and bacon. Also add the salt and pepper. Stir well. Turn stove down to simmer.

Once cream has started to bubble, drain the zucchini noodles and add them to the pot with the cream, mix well. Cook for 15 minutes.

20170618_112344

When there is 5 minutes to go add all of the chicken breast pieces to.

Done ‚Äď enjoy!

Tip: to hide the green zucchini look from the kids, peel the green skin off before you spiral them, so they will only see white noodles in their bowl.

20170618_113541.jpg

 

My Egg Fast Results..

Ok so I started the 4 day egg fast on May 1st 2017 and here are the results!

Firstly for those who dont know about my YouTube channel head over there to check it out as I documented each day and my feelings on the egg fast.

Ok so before I get into the nitty gritty – lets take a look at what I ate over the 4 days and what my calories and macros looked like.

WHAT I ATE ON THE EGG FAST

Monday DAY 1 – Starting weight 69.8 kilos (153.8 lbs)

Breakfast (468 cals) ‚Äď Cheese Omelette 2 Eggs, 2TB Butter and 30g grated tasty cheese. Salt, pepper & chili flakes.

Lunch (493 cals) ‚Äď 3 boiled eggs 2 TB of Whole Egg Mayo, 1 tsp. of curry powder and 30g grated tasty cheese.

Snack: None

Dinner (493 cals)‚Äď Cream Cheese pancakes: 2 eggs, 3 table spoons of cream cheese, 1tsp spoon of stevia and 1 TB spoon of butter.

How do I feel? I feel good. I started the day feeling like any other Monday, hungry and excited for my 11.30am breakfast (I’m still fasting daily 16:8) I woke up happy and energized and went to the gym for a 1 hour work out. I enjoyed the breakfast, by 2pm I was not hungry so I didnt eat my egg salad lunch until 3.30pm! I was shocked. On the drive home at 5pm I didnt feel like my boiled egg snack so I didnt eat it. I started cooking my keto pancakes for dinner at 7pm and felt a little off – no headaches but a little tired and not 100%, so I drank 1 teaspoon of pink salt in a cup of water and had a multivitamin¬†and then ate off of my keto pancakes.. I wanted to go to bed early but I stayed up working on my website until 11.30pm! Naughty!

Egg count: 7

Fat: 8 Tb Spoons

Hard Cheese: 60g  Macros: Carbs: 6g Fat: 122g Protein: 60g   Total cals: 1370

Image result for cheese omelette   Image result for deviled eggs   Image result for lauras keto pancakes

Tuesday DAY 2 –¬†today’s¬†weight 69.1 kilos (152.3 lbs)

Breakfast (471) – Cheese Omelette 2 Eggs, 1 TB Butter and 30g grated tasty cheese. Salt, pepper & chili flakes.

Lunch (490) ‚Äď Cream Cheese pancakes: 2 eggs, 3 table spoons of cream cheese, 1tsp¬†of stevia and 2 TB spoons of butter.

Snack (70): 1 x Boiled Egg

Dinner (884) – Snickerdoodle Crepes ‚Äst3 eggs, 5 TBL Cream Cheese softened, 1 tsp Cinnamon and 1 stevia spoon of Stevia, 2 TB butter (for frying it in) For the filling: 1¬†Tbsp butter softened & Stevia.

How do I feel? This morning I woke up tired (probably due to falling asleep at almost midnight last night), so I ignored my 4.30am alarm for the gym and slept in until 6am. I took the dog for a 10 minute walk and came home and made my omelette for my 11.30am breakfast. I hoped on the scales and have lost 700g / 1.5 lbs so that was good to see. When I weigh myself, I do it first thing in the morning (well, after going to the toilet), undressed, and with the scale always at the same position.

Im not over eggs yet, I still love them and look forward to my meals for the day. At 10.30am I was really hungry but I waited until 11.30am until I ate my omelette. I noticed Im drinking alot of water today, hopefully not too much to water down my electrolytes.  I did remember to salt all my foods today. My mood is good and Im excited for the day. I enjoyed my keto pancakes for lunch and ate a late dinner at 7pm but fell in love with the snickerdoodle crepes! OMG YUM! Went to bed at 9.30pm

Egg count: 8

Fat: 14 Tb Spoons  Hard Cheese: 30g  Macros: Carbs: 12g Fat: 163g Protein: 59g

Total cals: 1715

Image result for cheese omelette  Image result for lauras keto pancakesImage result for boiled egg  Image result for snickerdoodle crepes

Wednesday DAY 3 – today’s¬†weight¬†68.6 kilos (151.2 lbs)

Breakfast (368)‚Äď Scrambled eggs ‚Äď 2 eggs, salt, pepper, 30g shredded cheese, 1 TBL butter

Lunch (603) ‚Äď Toasted Cheese Waffle sandwiches x 2: ¬†2 eggs, 3 table spoons of cream cheese, 1 tsp spoon of stevia and 1TB spoons of butter and 2 x¬†thick slices of cheese.

Snack (70) ‚Äď 1 egg

Dinner (653): 1 fried egg, hot sauce and 1 slice of cheese & 2 boiled eggs, 1 tsp curry powder and 2 x table spoons of mayo.

Egg count: 8

Fat: 7 Tb Spoons  Hard Cheese: 130g  Macros: Carbs: 9g Fat: 146g Protein: 83g

Total cals: 1694

How do I feel?¬†This morning I was awake at 3.30am thanks to that ketosis energy! But I woke with a cold. Runny nose, blocked sinus and watery eyes. It could be the keto flu. My calf muscles are still sore from Mondays work out and yoga, I’ve never had muscle pain last this long so could also be my body aching from the cold virus too. I had no energy to work out at the gym so I stayed in bed until 5am then got up and made my meals for today. I still feel fine (besides the cold) happy, no headaches, I felt hungry at 7am but not starving so I know I can continue my 16:8 fast until 11.30am. Im looking forward to lunch today – I’m still not sick of eggs. I really enjoyed lunch at 2.30pm and a few of my co-workers were very interested in my waffles to.. The tasted and smelt delicious! At a boiled egg at 4.30pm.

I got home at 5.30pm and started to feel horrible stomach cramps, my stomach was gurgling and not right and then I ran to the toilet and had diarrhea. A very watery, dark green oily liquid. (sorry for the TMI) an hour later I was back to normal.. was this the whoosh effect happening? For dinner I avoided butter in case the runs started again so I ate egg mayo salad and 1 fried egg with hot sauce and a slice of cheese. An hour later I felt really bloated and uncomfortable so I went to bed at 9.30pm to rest. I noticed last night in the shower.. my nails have become really brittle and 4 have snapped off during this egg fast!

Image result for scrambled eggs Image result for boiled egg Image result for keto cheese waffle sandwich  Image result for fried egg and hot sauce

Thursday Day 4 – today’s weight 67.6 kilos (149 lbs)

Breakfast (501) – Snickerdoodle Crepes ‚Äď 2¬†eggs, 3 TBL Cream Cheese softened, 1 tsp Cinnamon and 1 stevia spoon of Stevia, 2 TB butter (for frying it in)

Lunch (255) ‚Äď Toasted Cheese Waffle sandwiches x 1: ¬†1 eggs, 2¬†table spoons of cream cheese, 1tsp spoon of stevia and 1¬†x¬†thick slices of cheese.

Snack : none

Dinner (423): 2 x fried eggs, 3 slices of tasty cheese

Egg count: 5

Fat: 7 Tb Spoons  Hard Cheese: 30g  Macros: Carbs: 7g Fat: 99g Protein: 56g

Total cals: 1179

How do I feel?¬†‚Äď I woke up great today, yep the cold symptoms¬†were gone! I say it must have been the¬†keto flu I had yesterday. I had a good sleep and I woke up feeling refreshed and not bloated. I wasn‚Äôt hungry and I had energy to go to the gym so I went and did a 1 hour work out on cardio and weights. My strength and stamina is still great! I jumped on the scales and lost 1 kilo! I was shocked! Im now down to 67.6 kilos / 149 lbs!

At 10am I started to get really hungry! I was very tempted to eat my breakfast but thought ‚Äď ‚Äė I can do this! Just 1 more hour!‚Äô After 5 minutes and 2 cups of water the hunger went away. (I’ve got to remember this!) 11.30am I had my snicker doodle crepes they are yum! Im glad I decided to try them despite not liking cinnamon but I guess on a restricted diet of eggs and fat I’ll take anything to add flavour! Haha! I ate lunch¬†at 2.30pm and ate just one of my toasted cheese waffles, my body was over eggs now I think, after the 1st one my stomach was bloated and my body said NO MORE EGGS. I skipped my boiled egg snack too. I got home at 5.30pm and still felt good considering I haven‚Äôt had much salted foods today.. woops. Im very thirsty and have only been drinking water but other than that I feel fine! I feel I could if I had to, do this egg fast for 2 weeks that I could do it ‚Äď as long as I had more yummy egg recipes to try. I feel after 4 days the food is getting pretty boring. But I‚Äôm still doing chugging along! For dinner I still did not feel like eggs so I just ate 2 fried eggs and 3 slices of cheese and that was it. ¬†Went to bed at 9.30pm. EGG FAST COMPLETE!

  20170427_183216  Image result for lauras keto pancakesImage result for fried egg and hot sauce

 

Friday morning – 5.5.2017 – Final Weigh in!

This morning I woke at 4am and was excited that i will be getting different foods today! But I have to be really careful not to over eat and not carb loading (with veggies) If I binge eat now even on keto foods, all that hard work from the last 4 days will be a waste! I hopped on the scales this morning and was surprised Рmy weight had not changed! In fact it had gone up by 100g / 0.22lbs. But all up I have lost 2.1 kilos (4.6 lbs) in 4 days! That is still a lot! But was it just all water weight?  Did I not eat enough fats yesterday Рor food at all? Im still trying to get my head around this whole egg / fat fast and why/ how does it all work but I still can figure it out. All i know is that the body must go into ketosis from the very low amount of carb intake (I was only eating on average 6 grams of carbs a day!). Good news РI still love eggs and cheese, I dont think I could ever get sick of cheese!

 

Q&A

Why did I do the egg fast in the first place?: After being on keto for 7 months now I wanted to mix things up a little, give my body a bit of a wake up, change up my metabolism and of course do this experiment to see if an egg fast really works at getting your body into ketosis fast and of course the big question ‘does it make the weight fall off’. I only ever do these types of experiments after really researching the effect, health concerns and down sides of them before hand. I was asked if I could do & document a egg fast by one of my keto followers in March 2017. It seemed like a reasonable fast so after alot of research and working out exactly what I needed to eat, I decided to try the 4 day egg fast and of course document it for others that may be too scared to try it themselves.

How do I feel now after completing the egg fast?: Relieved, happy but sad in a way..  I have enjoyed this experiment. It was good to put my body through something like this fat fast to see how I would cope. And I must say I surprised myself, no migraines or low blood sugar crash РI think I did great. Im happy now that I can go back to eating keto and enjoy my vegetables and meats. But It also taught me self-control, patience and will power which I had let slip over the past few months. Relieved that I dont have to just eat eggs every day now, by day 4 that was really bothering my body. Sad Рbecause the 4 days are over and I enjoyed creating new recipes, vlogging and informing followers of my challenges and when Im on an experiment I get excited to push myself, I like a challenge and the thrill on completion, now Im just back on the 16:8, 5:2 diet fast and keto haha..

How did I feel on the egg fast?: I felt good,¬†the keto flu knocked me around on day 3 but I just made sure I had my salt and multi vitamin and I was fine. I started craving sugar bad on day 3, I couldn’t stop thinking about ice cream and sweets – I was even just browsing the web for keto treats all day! I missed my veggies most. I was happy that I still had my energy and stamina to carry on as normal each day and work out at the gym. Although I only went to the gym twice on the egg fast, as it was too cold and simply – I was just lazy. I was sleeping well and not starving the whole time which showed that the good fats and protein kept me full.

What was the hardest thing?: Cooking dinner for my family each night and not even being able to steal a little bit off their plate. The rules are very strict but I followed them.

What did I like about the egg fast? I liked that eating just eggs and fat kept me full, sometimes the meals were very filling I thought I couldn’t eat it all. I like that I didn’t look or feel oily or bloated after eating such large amounts of fat. I also loved that I discovered great healthy recipes too, I now have a love for snicker doodle crepes!

What did I hate about the egg fast?: I didn’t really hate anything about it which is a good sign. I didnt like¬†the cravings that was hard but we all get that when going into ketosis.¬†

Any tips?: Yes – meal planning is the key! Having very very limited ingredients to play with each day made choosing what to eat very hard, especially if you’re like me and need to prepare you daily meals before heading off to work. I did a lot of research on the egg fast before i started and even sat down for 2 hours and wrote down my menu plan for the next 4 days and calculated the macros for each meal to make sure I was on track and this made each day so much easier to do, I just woke up checked my meal planner and cooked what I needed for the day. Also this fast I think is very easy for someone who is already on keto or a low carb high fat diet. Because my body was already fat adapted and living low carb I had no issues over the 4 days.

Did it help with a weight loss stall?¬†Im not really sure if I was in a stall? My weight changes each week on how much I eat or how little I eat.. But I did think ‘wow I lost 2 kilos in 4 days!!” but that’s mainly because I wasn’t eat much, I know going back onto keto foods my weight may go back up again a little – I guess only time will tell.

Would you do it again? To lose weight fast? No. I think its better to cut down on calories and portion control while eating a healthy keto lifestyle to lose weight then to shock the body with egg fasts all the time. But if I had a huge week on eating junk food, sugary treats and fell off the keto wagon I would maybe try to do an egg fast for 4 days to get my body back on track and into ketosis again.

 

Thank you for following my egg fast journey – if you have any questions please send me a message!

 

Laura x

 

 

My Daily 4 Day Egg Fast Diary May 1st 2017

diary

Hi everyone I just wanted to share my egg fast diary with you all.. Each day I have just written small notes on how Im feeling while doing my keto 4 day egg / fat fast. At the end of my experiment on May 5th I will also upload a blog & vlog on my egg fast experience – every thing I hate, my total daily calories, recipes and macros. If you have any questions about the egg fast please dont feel shy to ask.

Day 1 – Monday 1.5.2017 – Starting weight: 69.8 kilos (153.8lbs)¬†How do I feel? I feel good, excited and energised. I started the day feeling like any other Monday, hungry and excited for my 11.30am breakfast (I’m still fasting daily 16:8 too) I woke up happy and energized at 5am and went to the gym for a 1 hour work out. I enjoyed breakfast at 11.30am, by 2pm I was not hungry which surprised¬†me so I didnt eat my egg salad lunch until 3.30pm! I was shocked but knew with all that fat and protein¬†in meal that this may happen. On the drive home at 5pm i didnt feel like my boiled egg snack so I didnt eat it. I started cooking my keto pancakes for dinner at 7pm and felt a little off – no headaches but a little tired and not 100%, so I drank 1 teaspoon of pink himalayan¬†salt in a cup of water and had a multivitamin¬†and then ate all of my keto pancakes. I went to the toilet tonight and did a number 2 which is rare for me normally I am that regular that I go every second day as soon as I wake up. But it was fine – no constipation. I wanted to go to bed early but I stayed up working on my website until 11.30pm! Naughty! I knew I would pay for it tomorrow.¬†

 

Day 2How do I feel? This morning I woke up tired (probably due to falling asleep at almost midnight last night), so I ignored my 4.30am alarm for the gym and slept in until 6am. I took the dog for a 10 minute walk and came home and made my omelette for my 11.30am breakfast. I hoped on the scales and have lost 700g / 1.5 lbs so that was good to see. When I weigh myself, I do it first thing in the morning (well, after going to the toilet), undressed, and with the scale always in the same position. I feel lighter and not so big around the waistline Рwhich my brain cant work out as Im eating so much butter.

Im not over eggs yet, I still love them and look forward to my meals for the day. At 10.30am I was really hungry but I waited until 11.30am until I ate my omelette. I noticed Im drinking alot of water today, hopefully not too much to water down my electrolytes.  I did remember to salt all my foods today. My mood is good and Im excited for the day. I enjoyed my keto pancakes for lunch and ate a late dinner at 7pm but fell in love with the snickerdoodle crepes! OMG YUM! Went to bed at 9.30pm. I noticed last night in the shower.. my nails have become really brittle and 4 have snapped off during this egg fast! Dam!

Day 3How do I feel? This morning I was wide awake at 3.30am thanks to that ketosis energy! But I woke with a cold. Runny nose, blocked sinus and watery eyes. It could be the keto flu. I hopped on the¬†scales and I have had another loss! 500 grams / 1 lb but still after eating so much¬†yesterday Im surprised. My calf muscles are still sore from Mondays work out and yoga, I’ve never had muscle pain last this long so could also be my body aching from the cold virus too. I had no energy to work out at the gym so I stayed in bed until 5am then got up and made my meals for today. I still feel fine (besides the cold) happy, no headaches, I felt hungry at 7am but not starving so I know I can continue my 16:8 fast until 11.30am. Im looking forward to lunch today – I’m still not sick of eggs. I really enjoyed lunch at 2.30pm and a few of my co-workers were very interested in my waffles to.. The tasted and smelt delicious! At a boiled egg at 4.30pm.

I got home at 5.30pm and started to feel horrible stomach cramps, my stomach was gurgling and not right and then I ran to the toilet and had diarrhea. A very watery, dark green oily liquid. (sorry for the TMI) an hour later I was back to normal.. was this the whoosh effect happening? For dinner I avoided butter in case the runs started again so I ate egg mayo salad and 1 fried egg with hot sauce and a slice of cheese. An hour later I felt really bloated and uncomfortable so I went to bed at 9.30pm to rest. 

Day 4 ‚Äď ¬†

IM DOING THE EGG FAST! 4 DAYS of eggs & good fats!

Have you worked out my next experiment? – If you said an egg and healthy fat fast, you were correct!

What is an egg & fat fast?

So they say if you love eggs (and I really do) that once you have done an egg fast that this will surely change! You all know how much I love experiments and research on efforts to make the body healthier and to see how it runs on different ways of living (healthy options of course). Now since I started the Keto diet back in September 2016 it has done wonders for my body and especially my joint and back pain (especially my autoimmune disease Ankylosing Spondylitis which is spinal arthritis). I feel younger, more energised, more focused, happier, healthier and less bloated from junk food, the list goes on. But recently so many people have told me they have hit a stall on keto, yep regarding weight loss the main reason people start the Ketogenic ‚Äėdiet‚Äô and to fix their stalls or to get back on the keto wagon after a binge weekend of junk food they have done the Egg Fast. At first I had no idea what they were talking about but of course I was interested as I love fasting so I have spent the last 3 weeks investigating this ‚ÄėEgg Fast‚Äô originally created by Jimmy Moore. No I do like doing healthy experiments when asked by my keto followers BUT I must do my research and look very much into it first! Which I have.

The Egg Fast became popular after Jimmy Moore of Livin La Vida Low Carb lost 12.2 kilos / 27 pounds on a month long egg fast diet plan. It’s a fasting diet where the body only consumes eggs and good fats for a short period of days apparently resulting in putting the body into ketosis quicker while also making that person loose a large amount of weight.

Jimmy created these 10 rules which I will be tweaking just a little (my comments in bold):

  1. Eggs were the primary source of protein.
  2. 1 tablespoon of grass-fed butter, or some other healthy fat source, was added for each egg he ate. I’m going to only eat 1 table spoon of butter per 2 eggs that I eat.
  3. He ate at least 1 egg within 30 minutes of waking up. I will not be doing this as I wont to keep my routine of the 16:8 Fast, so I will have my first egg meal at 11.30am like normal.
  4. He spaced his meals about 3 hours apart, but never went longer than 5 hours without eating something. I will be eating between my normal eating window of 11.30am ‚Äď 7pm.
  5. If not hungry, he ate a 1 egg snack instead of a meal.
  6. He also allowed himself up to 1 ounce / 28 grams of hard cheese per egg.
  7. He never ate fewer than 6 eggs per day. Wow
  8. Eggs were local, pastured eggs, heavy on omega-3 and Vitamin D.
  9. He stopped eating 3 hours before going to bed.
  1. He allowed himself a maximum of 3 diet sodas per day, and aimed at drinking only 1 or less. Why? Is this so the bubbles in the soda settled his stomach or the gas from the drink made him feel full? I will never drink diet soda, but I might try a sparkling mineral water if I need the full feeling. But generally I will just drink water like I normally do.
  2. Small amounts of fresh herbs, hot sauce, no carb sweeteners (stevia), and spices will be allowed ‚Äď as long as they are less than 1g net carbs per serving, not to exceed 5g net carbs per day.

My shopping list for the fast:

  • 34 Free range eggs
  • 1 x 1 kilo block of cheddar/tasty cheese. The already packed shredded tasty cheese has caking agents in it so I would rather buy the¬†block and grate my own.
  • 1 kilo of salted butter (I will buy Woolworth’s home brand – its from grass fed cows).¬†
  • 500g Cream Cheese – again I will buy the Woolworth’s brand c ream cheese.
  • Organic coconut oil – extra virgin
  • organic stevia
  • Chili flakes
  • Paprika
  • cinnamon powder
  • organic hot chili sauce
  • Pink Himalayan salt
  • cracked pepper
  • Water

I will document and upload a video every night of how each egg fast day goes, what I eat, how many calories and how Im feeling so you can experience the fast through me – this is why I am also doing it, for those followers who have wondered will it work and how does one feel on the fast and how to you do an egg fast – so dont forget to subscribe to my you tube channel and keep an eye out for the videos each night from May 1st 2017.

When am I starting the egg fast. I will start the egg fast on Monday the 1st of May and do it for 4 days. (depending on my health I may do it for longer if I am feeling OK)

Do I think I will make the 4 days:¬†Im very excited to try this fast BUT I am worried about my electrolytes getting too low and becoming ill on day 3 as I have seen many videos of people pulling out by day 3 due to vomiting, lack of energy, blurred vision and migraines so I will keep an eye on my health and as I tell my followers ‘listen to your body’ if my body is showing any of these ill health sign I will stop immediately.

Can anyone do the egg fast?: Im going to say know. This, like any fast or diet needs to be researched by that person ALOT before trying. You need to know the effects and outcome of any experiment before jumping right in. Also I suggest you be on keto or a low carb diet for at least 1 month before you do an egg fast as is a very strict way of eating which contains no sugars, no carbs just protein and fat so it may come to a shock to those people on a normal standard diet. Also I would not advise this fast to any pregnant women, breast feeding woman, or children under 15 – people with medical conditions please speak to a Dr first.

Why eggs and fat?:¬†Once you become fat-adapted, your body uses your fat stores and ketones for energy and you won’t need to eat extra protein to spare muscle mass. This doesn’t mean you should avoid protein – your protein intake should be adequate and based on your individual needs. Although your body still needs some glucose, it can produce it on demand via gluconeogenesis.

Egg & Fat Fast is a type of fasting often recommended for those who are already keto-adapted and reach a weight loss plateau. The idea is that you eat about 80-90% of your calories from fat while keeping your calorie intake low, up to 1000-1200 kcal a day. This fast should be followed for no more than 3-5 days. If you follow fat fast for a longer period, you run the risk of getting your body into starvation mode, lose muscles and get deficient in essential nutrients.

What happens after day 4? There is a transition phase once you end the egg fast, you need to slowly ease your body back into eating LCHF food not jumping back into a binge eating diet which can make you very sick. More info on that here: http://ketogenicwoman.com/transition-egg-fast-back-lchf/

 

I have also blogged a “My 4 Day Egg Fast Diary” click here to read it..

Image result for egg fast

My Keto Waffles and Keto Ham and Cheese Toasted Waffle Sandwich

Miss waffles? Miss ham and cheese toasted sandwiches! Fear no more!! After trying my keto Waffles and Keto waffle ham and cheese toasted waffle sandwich you will never crave carb loaded bread again!!

20170427_18321620170427_185832.jpg

You can follow me on instagram for more yummy upcoming food pics @lauras_ketowayoflife

Ingredients you need for the waffle batter: 

  • 2 eggs
  • 3 table spoons of cream cheese.
  • 1 table spoon of melted butter
  • 1 teaspoon of stevia for a sweet taste (optional)

Add eggs and cheese to a blender or nutri bullet.

Pour blended mix into waffle iron.

Makes 5 Waffles.

I ate 3 waffle with the melted butter and stevia on top.

THEN

Used the last 2 waffle to make the Keto Ham and cheese toasted waffle sandwich!

Just add

  • 1 slice of ham and a thick slice of cheese and melt in a pan or under the grill.

Delicious!

Check out my YouTube video for more instructions:

https://youtu.be/KIImFoBImxU and tell me what you think x

Keto on!

Laura x