Keto 101: Everything You Need to Know

I have a contributed post today talking about the keto diet. I rarely change the way I eat (says the girl who’s currently on a two week vegan challenge…) but I love reading about different diets. I find it fascinating when people take such drastic approaches, such as cutting out groups of food or having a different perspective on the way they eat. And what works for one might not work for another. But it’s interesting anyway! So here we go…

Unless you’ve been living under a rock for the past few years, chances are you’ll know about keto diets or at least have heard of them. They’ve taken the world by storm with their ability to burn fat without being hungry or feeling deprived like typical low fat diets, eating while losing weight sounds too good to be true but it’s easy to wrap your head around once you know the science. Here’s everything you need to know!

What are keto diets and ketosis?

Keto plans work by reducing your carbohydrate intake. With limited carbohydrates, your body switches to burning its own fat supplies for fuel- meaning your weight loss efforts are increased. This process puts your body in a metabolic state called ‘ketosis’, you can check if you’re in ketosis using simple urine analysis strips available at any chemist.

How does it work?

Imagine your body like a fridge freezer. Your carbohydrates are like the fridge section, easily accessible and when they’re available they will be your body’s first choice for fuel. Your fat supplies are like the freezer- the backup supply. Once the ‘fridge’ is empty, the body will utilise what’s in the ‘freezer’. It breaks down this stored fat and uses it for energy, including energy need at rest such as digestion, brain activity and more. This makes it much easier to lose weight compared to a traditional low fat low calorie diet.

Is it safe?

Ketosis is a perfectly safe and natural process for your body, as humans it’s exactly how we were designed. We store fat to be used as fuel so we have energy even when food supplies are scarce. Ketosis can sometimes be confused with ‘ketoacidosis’ which is a serious complication which people with diabetes can get. But despite sounding similar, they’re completely different things. The process of your body switching from carbohydrates to its own fat supplies for fuel can be a little gruelling, many people feel a little dizzy, tired and headachy for a couple of days. However, once the body is fat adapted and reaches ketosis these side effects disappear and you feel much like your normal self again.

How easy are keto plans to follow?

Keto plans tend to be very easy to follow. While you’re cutting out much of an entire food group (carbs) you have plenty of fat, dairy and protein options which are filling, satisfying and taste great. While it’s not an invitation to eat to excess, you don’t have to count calories and can eat until your satiated meaning there’s less temptation to cheat.

One of the symptoms of ketosis is reduced hunger, this is because without carbohydrates there are no spikes in your blood sugar. It’s these spikes that cause cravings and hunger pangs, so without them you’ll notice a definite improvement in your appetite if you’re prone to overeating. Because there are so many available things you can eat and so many great recipe ideas online, you shouldn’t get bored.

On top of this, it’s the kind of diet where you can still go out and eat and enjoy food with friends. Invited to a barbecue? Tuck into the meat and enjoy with some salad and just avoid the bread (be sure to avoid sugary marinades). If you go to a restaurant, ask for your side of potatoes to be replaced with some low carb veggies like broccoli- just be wary of added sugars or carbs in gravy or sauces. Restaurants are very accommodating and can remove these, or at least let you know what’s in them if you ask.

Can vegans follow a keto plan?

Following a keto plan as a vegan is certainly possible. There are more challenges here, since many keto followers do tend to use meat, fish eggs and dairy as their primary food sources. However you do still have options- coconut products, oils, nuts and seeds, non starchy vegetables, vegan protein sources like tofu and tempeh and vegan ‘full fat dairy’ such as cashew butter and vegan cream cheese are all on the menu. The best thing you can do is log your macros on a site like MyFitnessPal, make sure you’re keeping your carbs low enough while hitting all of your nutritional needs.

Are there any side effects

There are a few side effects of ketosis. One thing that just about everyone will experience is changed in their breath, that’s because when the body burns fat it created ketones and some of the byproducts aren’t used by the body. They’re excreted through urine and the breath, a lot of people report a ‘fruity’ smell or an acetone like smell like nail polish remover. You can relieve this symptom by chewing parsley or chewing sugar free gum. Feeling cold is another common side effect. For the most part, you won’t feel all that different when you’re in ketosis and for the majority of people, the minor side effects are worth it for the ability to lose weight more effectively.

Can I still exercise?

Yes, you can still exercise when you’re in ketosis and you should- exercise is useful for everyone. However there’s one main thing to bear in mind, and that’s the body can take a little longer to fuel your body with energy from fat. There’s a reason why athletes ‘carb load’ before a workout, it provides instant and accessible fuel for energy. When you’re in ketosis, you don’t have that instantly accessible fuel. For this reason, you might feel a little light headed if you suddenly start exercising intensely. Warm up first, and stick with moderate paced activities rather than intense exercise. Swimming, cycling, even jogging is still fine, but sprinting, hiit workouts and other very intense exercise might not be the best choice in keto.

Resistance training is a great choice when you’re following a keto plan, try out the weights machines in the gym or use Resistance bands by OriGym at home to tone up your muscles. With so much protein in your diet you’ll recover quickly, and added muscle will boost your metabolism and burn even more fat.

Have you ever followed a keto plan?

Orlando food recap and how much weight I gained

Now if you’re anything like me, it’s all about the food on holiday. And when it comes to holiday recaps, I want to know ALL about it. So here we go. Get ready to feel a little bit hungry 😉

I’ll also preface this with saying that I pretty much ate whatever I wanted, whenever I wanted and lots of it. I wanted to include my weight into this post because I want to reassure people that it is completely NORMAL to gain weight on holiday. You’re eating completely different foods and you’re on holiday so there’s lots of treats and eating out.

During a normal week I’ll probably eat out once or twice (usually with pudding). I’ll eat treats through the week but in general I’m quite healthy and routine-based in what I eat Monday to Friday. I like what I eat and I don’t restrict myself any food but in general, yes, I eat fairly healthily.

So going to Orlando and eating everything was bound to have an effect. And I was fully aware of this and quite happy with that eventual outcome. I love food and I didn’t want to come home with any regrets about what I DIDN’T eat, not about what I did eat. Food is a big part of what I love and how I like to spend time with people (as it is for Kate & Jamie who I went with) and it was a major part of why the holiday was AMAZING. And on that note…

Starting with the absolute breakfast must for me before a holiday, the usual fry-up affair at the airport.Gatwick South doesn’t have a great amount of choice (and no Jamie’s Italian, which I think does the best fry-up) but we had a fantastic meal at Grain Store Café & Bar. Though I dislike the baked bean contamination going on!

Anyway, onto actual Orlando food. The first night (being five hours ahead it was like ridiculous o’clock in the morning UK time) we arrived at the hotel from the airport and headed to our respective rooms. I promptly ordered room service as it was dinner time in Orlando and I find it best to get into the swing of the time zone I’m in. Annnnd I was hungry so why not!Not the greatest photo but basically I had a chicken burger with chips though I was a bit disappointed as I really wanted was some overly fried crispy fries. And a huge pickle. God I love America with their love for pickles. And I ate it in my PJs in bed watching TV. BLISS.

One of our first proper meals was at Longhorn Steakhouse. I’m not usually a huge steak lover – though I do enjoy them. I wouldn’t have picked this restaurant myself but Kate and Jay raved about it and I was very relaxed this holiday about where and what we were going to eat that I went with their better judgement. I’m so glad I did!I ordered a fillet steak (rare) with a sweet potato. The sweet potato weirdly came with cinnamon sugar butter which I asked for on the side because it sounded wrong to have it on the potato. I didn’t touch it…just weird. The bread at Longhorn was TO DIE FOR as well. Now I’m fairly ambivalent about bread, but this bread was warm and delicious. So a very simple but a very tasty meal.

We followed this with a trip to Menchies for some fro-yo and I went a bit crazy on the toppings (all the animal cookies, the brownie bites, the cookie dough chunks, the turtle chocolate caramel things). So good.

Another top meal was at a Mexican restaurant called Chuy’s which we went to the last time we went to Orlando together. I had chicken fajitas and it came with all the trimmings.At first I thought I’d need to ask for more tortillas it only came with three. But after piling each one with so much filling that they almost exploded, I really didn’t need anymore! I didn’t need my rice either. The guacamole, sour cream, salsa, cheese, tortillas and chicken with onion and peppers were enough!

We then popped into Coldstone Creamery. Jay and Kate had a crazy ice cream concoction but I went for a candy apple because, well, see blog name.I had a rocky road one and it was covered with caramel, chocolate, nuts and marshmallow. Ahh it was so good. I’m not a huge ice cream fan so the apple was always the way forward for me.

After doing Busche Gardens one day we had a late lunch/early dinner at a lovely little Italian pizza place called Giovanni’s. Again, this is one we’ve been to before and we all loved it. I shared chicken wings with Jamie and had a gyro salad with pita bread. The chicken wings. Good God. They were amazing. Possibly the best of the holiday? It’s hard to say. You know me, I love chicken wings and would eat them every day if I could (I did when I went to Boston) so this is high praise indeed. Buffalo sauce and blue cheese dip. I can’t even.We followed this by going to the ice cream parlour next door and I had seven bars flavour and birthday cake flavour. The seven bars flavour is basically seven different chocolate bars within the ice cream – it literally rocked my world. The birthday cake (which was underneath) sadly didn’t compare but was still good.

And something I always get when I go to Orlando… the turkey leg. It’s one of my favourite things. It brings out the true carnivore in me. And why my friends call me a hyena. When we went to Disney we decided to have a more ‘snacky lunch’ as we were going to Chuy’s that evening (see above).I sniffed out where the turkey legs were and settled myself on a bench with the above view while Kate and Jamie headed off to find what they wanted for lunch. Kate, being the pudding pro, went for an ice cream sandwich while Jamie had a hot dog. They had to wait a bit in a queue so I sat on my own started munching away. Jamie said from a distance it looked like I hadn’t been fed for a week and had finally been shown food… smallish girl with giant turkey leg eating like a hyena. I was in my own little happy world, what can I say!What we tended to do is if we were planning a big lunch, then we’d skip breakfast. I would get a fruit salad and a coffee from the Hard Rock Hotel mini-shop and that would tide me over until lunch. We usually also timed this with the previous night having had a huge dinner so I didn’t really wake up that hungry. So most days we’d have one really big main meal (with pudding) and probably snacks either side. I will say though on the days we didn’t have breakfast by midday I was SO ready to eat. But then so were Kate and Jay. We had very similar stomach clocks so this worked nicely. They’re very food-focused so I knew I’d never be without 😉

One of my favourite restaurants we went to (which we went to twice as it was just so good) was a restaurant about 30 minutes from the tourist area called 4 Rivers Smokehouse.Now I know I eat a lot of ribs, but honestly this was PHENOMENAL. I had a full rack of St. Louis ribs (my favourite style of ribs) and it rocked my world a million times over (OK how often will I use this phrase??). I got two chicken wings on the side because as part of the meal you got a load of sides with it (like cornbread, BBQ beans and Mac & Cheese, Southern greens…things like that) but I just wanted the biscuit and wings. The biscuit was ridiculously soft and delicious. The ribs…so good. If you ever go to Orlando, look this place up. Seriously.

We also went to Cheesecake Factory one day. We don’t really have anything similar to this in the UK. The menu is ridiculous. PAGES upon pages of options. Basically we went purely for the cheesecake. I shared some chicken wings with Kate (see, addicted) and then had a chicken and guacamole salad (so much avocado…) followed by the white chocolate macadamia nut cheesecake (not as good as the Ultimate Red Velvet though).For a giggle I worked out how many calories I ate in this mealThat’s pretty insane, right?? I have honestly never felt so full in my life. Yes I ate all of it. While I was eating the cheesecake I was thinking, “I’m a bit full but I’m OK” and then suddenly within the last bite of it I hit the fullest I’ve ever been. We were all stuffed. I literally needed to lie down and curl up in the fetal position. I think in my future full scale in life that Cheesecake Factory moment will be right at the top.

Another day when I literally ate more than I really should have was one of the best meals of my life. MY ENTIRE LIFE. This is a bold, bold statement I know. I went to Orlando knowing I wanted this meal after seeing a YouTuber eating it. This was brunch after the Orlando parkrun (another post to come) at Hash House A Go Go.Fried chicken on BACON-FILLED waffles covered with fried leeks (random but it worked) and hot maple reduction. It was ENORMOUS. But I was in food heaven. I dream about this meal even now.Best meal of the holiday. Best meal of my life. I pretty much ate it all bar maybe one of the waffles and the two random cherry tomatoes they served it with (weird). Jay ate those.It said it came with eggs but I honestly can’t remember eggs being in there. Anyway I felt ridiculously full. We ate about 9.30am? I didn’t eat again (absolutely nothing – not even coffee) until after 7pm (and that was a salad). What do you do after you’ve eaten a ridiculous big meal and feel a bit ill? Go to SeaWorld and do the roller coasters. Ooof. Especially when we went on Manta which holds you horizontal and we got held there at the end for a good 5 minutes as they took ages boarding the next people. I’ve never been sick on a ride but honestly I was THIS close. Stupid, stupid idea.

And the best pudding of the holiday? The chocolate brownie milkshake I got from the new City Walk restaurant, Toothsome Chocolate Emporium. After *cough* chicken wings for starters (with an insanely good chocolate ale sauce) and a chicken salad, I had the best milkshake (and pudding) of the holiday.The brownie milkshake came with chocolate ice cream as the base of the milkshake but I changed to vanilla as I thought it would be a bit too chocolatey. They blend up a brownie in there too so this was a very wise choice. I was in heaven. I dipped the brownie in the milkshake and just floated away to heaven. Kate got the peanut butter one (far right) and Jamie got the Dulche Leche (middle). We all agreed it was AMAZING. My one regret of the holiday is not going back for the red velvet milkshake (they put a red velvet cupcake on top). But a reason to go back…

Other puddings worthy of a shout-out were the slices of red velvet and carrot cake at the bakery in 4 Rivers Smokehouse (can that place get any better?).Kate and I shared the slices as we couldn’t make our minds up. It worked out nicely as I found I preferred the carrot cake and she preferred the red velvet.

And then another candy apple that I got to choose the toppings for in the Disney Springs candy shop.It was a caramel base, a white chocolate covering, Butterfingers and Graham Cracker sprinkled all over and then a dark chocolate drizzle. Oh it was so good. But I felt incredibly sick that evening. Way too much sugar.

This obviously isn’t everything I ate on holiday, but it’s the real highlights. And the reason why I gained half a stone (7lbs)! I weighed myself before going on holiday and then after making a prediction with Kate and Jamie about how much I’d have put on, I weighed myself as soon as I got back from the airport. Half a stone! I mean to be honest I’m surprised I didn’t put more on but we did walk over 25,000 steps a day, I did lots of running and a few gym visits so really I came out quite well I think. I’m quite proud of myself 😉

But having weighed myself today (a week and a half later) I’m pretty much back to my pre-holiday weight. I DID NOT go on a ridiculous starvation diet. I just went back to my usual eating, running and gym visits (no more than usual). Honestly, I didn’t feel guilty or awful about what I ate or how much weight I put on. I knew when I got home things would readjust back. And they have done. I mean if I’m honest, I was craving my normal food and healthier ways of eating when I got back so it wasn’t that hard. Though I miss that milkshake and chicken and waffles every day. EVERY DAY.

So there we go. Go on holiday, eat all the foods, relax and think about the memories you make not the calories you’re eating!

Do you eat lots of holiday?

Best meal of your life?

What’s your favourite pudding you’ve ever had?

Fori Bars Review

When I was contacted to do a review of these snacks I was straight away intrigued. A meat-based snack…high in protein…no processed rubbish? Sign me up!

I’m a big fan of protein-high snacks and you’re probably aware of how much of a meat fan I am so it was a no brainer to accept this review. I was also very intrigued as they said they weren’t like protein or cereal bars and they weren’t like jerky or biltong either. How very intriguing!

The company is called Fori (who have a really great tagline of “Devour & Conquer – something I could definitely live by!). They’re a fairly new brand, having launched in October 2016. They wanted a snack that wasn’t overly processed, full of good nutrition and good ingredients. They also wanted to avoid creating a snack that was overly sweet. Now I love my sweet things but I do prefer a savoury snack mid-afternoon which doesn’t get me itching for more sugar or give me a crash half an hour later.

Fori sent me a box of their snacks containing the four different flavours: Chilli Beef, Moroccan Lamb, Piri Piri Chicken and Thai Turkey. What I really like about the company is that the meat is sourced from free-roaming animals; their beef and lamb enjoy a grass diet, whilst their poultry are free to forage.

Each bar also contains 20g of protein, which is quite a hefty punch! And they’re all around 150 calories or so. So a reasonably sized snack. But what were they actually like?

I loved them. Absolutely loved them. They are right up my street. I’m a big fan of biltong but these are completely different. It’s difficult to describe exactly what they’re like as they’re not similar to anything I’ve had before.

The only way to describe them is that they’re like a burger. That may sound a bit random and unappealing but it’s just what it reminded me. A definite meaty taste with bits of dried fruit and seeds in it. Really very tasty.

I quite liked that each bar had a different flavour as well. I was a little dubious about the Chilli Beef as beef isn’t my favourite meat and I’m not that into hugely spicy food. However it was delicately spiced and still very tasty.The ingredients list is pretty damn good as well. Check this out for the Moroccan Lamb:

British Grass Fed Lamb (69%), Free Range Egg White Powder, Sunflower Seeds, Beef Stock, Dried Apricots (5%), Dried Dates (4%) [Dates, Sunflower Oil], Cumin, Coriander, Smoked Paprika, Cayenne, Cinnamon, Ginger, Turmeric, Allspice, Salt, Vegetable Fibre, Garlic Powder, Onion Powder, Mint, Parsley, Dehydrated Garlic, Red Bell Pepper, Dehydrated Lemon Peel, Spice Extracts.

Ans the egg whites are free range as well! And the nutritional stats are really good for a snack (again for the Lamb):So it is a rather protein-heavy snack and lighter on the carbs and fats. But this is how I prefer my snacks so I’m fairly happy with this. I find protein fills me up a lot more than carbs.I can imagine these snacks might not be for everyone (obviously not vegetarians or vegans) but I’d definitely say give them a try. I loved the texture of them (like I said, a bit like a beanie meat burger if that makes sense) and the taste was really good. My favourite was the Thai Turkey but really any of them were up there! The Moroccan Lamb is nice and fragrant and the Peri Peri Chicken and Chilli Beef have a gentle spicy kick.

Fully recommend these. If I could eat them every day, I would! I’m just hoping they’ll become more wide-spread and available. Check out their website for more info on where to get them.

What kind of snacks do you prefer?

What’s your favourite meat?

Veggie burger or real burger? I’m not a bean burger fan at all. I prefer meat (who’d have thought, eh?)

**Full Disclaimer: I was sent these bars for free in exchange for a review. All opinions are my own honest ones.**