Remember the Good Humor original Ice Cream Bars on a stick from your childhood?
Creamy vanilla ice cream covered with a crispy, crunchy chocolate shell?
Well, I made some delicious chocolate covered cheesecake fat bombs this weekend that taste just like the frozen treats from my youth, only these treats are actually good for you!
I got the recipe from Fat For Weight Loss who does a bang up job creating delicious snacks, treats, and meals for the keto diet. He’s a joy to watch on his Utube videos because he’s from Australia and I love to listen to him talk.
For whatever reason, mine made more than what he said it would, maybe because I used a mini-muffin tray with the little silicone liners for easy cleanup, or maybe I did the conversions wrong in the recipe (he uses the metric system) but mine made 16 mini-cups or fat bombs.
I followed the recipe he gives which you can find by clicking the link, or going to my Pinterest page, Keto For Beginners.
My son’s girlfriend Becky confirmed that they were delicious! Eating them frozen, they taste just like chocolate covered ice cream bars, yet they are a little hard to bite. If you want them softer, just let them sit out for a minute or two.
The base layer is basically butter, sweetener, coconut oil and cream cheese topped with cocoa powder (unsweetened), sweetener, and coconut oil. Mmmmm! These are my preferred delivery method for getting my daily dose of good fats!
He uses a different sweetener than me, I always Pyure brand stevia because I like the taste the best of all other stevia out there. It is organic, has 0 glycemic index, non-GMO, and gluten free.
He also uses refined coconut oil because he does not want all of his fat bombs to taste like coconut, however, I love the taste, so much that I don’t notice it anymore, and besides, with all that butter, you don’t taste coconut anyway.
I also only use Kerrygold butter, it is the only grass-fed butter that I know of.
So I use unrefined, virgin coconut oil all the time in my recipes. You should give these fat bombs a try and let me know how you like them, if they take you back to your childhood.
Morning everyone, who here thinks eating Keto means you can’t snack? Anyone?? Well, that’s where you’re wrong! And you also don’t need to munch on rabbit food all day either!
I have compiled a list in every category of the best low carb snacks, for you to chew on! Let’s get munching! PS: Salad can be a snack if you so desire!
Vegetables: Starting with low carb leafy greens because they fill you up, contain fiber, nutrients, and vitamins.
Cup arugula-0.4 carbs
Cup beet greens-0.2 carbs
Cup Bibb lettuce-0.6 carbs
Cup Bok Choy-0.8 carbs
Cup Broccoli rabe-0.0 carbs
Cup Butter lettuce-O.5 carbs
Cup Chard-0.8 carbs
Cup Endive-0.1 carbs
Cup Mustard greens-0.8 carbs
Cup Spinach-0.4 carbs
Cup Sprouts-0.1 carbs
Cup Romaine-0.6 carbs
Cup Watercress-0.2 carbs
I did not include any lettuce that went over 1.0 carbs so you have the absolute lowest carb choices. Personally, I could eat spinach topped with veggies and be perfectly happy. A nice mix of spinach and romaine is my normal choice.
Now for a list of the lowest carb veggie choices: These are all by net carbs by the way.
1/2 cup Asparagus-2.4 carbs
1 cup Bell peppers-3.6 carbs
1 cup Broccoli-3.6 carbs
1 cup Brussels sprouts-4.6 carbs
1 cup Cauliflower-3.2 carbs
1 cup Celery-1.4 carbs
1 pepper Chili peppers-1 carb
1/2 cup Cucumbers-1.6 carbs
1 cup Eggplant-2.3 carbs
1 cup Fennel-3.7 carbs
1 clove Garlic-0.9 carbs
1 cup Green Beans-4.3 carbs
1 pepper Jalapeno peppers-0.5 carbs
4 oz. Kelp noodles-2 carbs
1 cup Mushrooms-2.2 carbs
1 cup Okra-4.3 carbs
1/2 cup Onions-4.3 carbs
1 pepper Poblano peppers-1.9 carbs
1 large Pickles-1.9 carbs
1 cup Radishes-2 carbs
1 cup Rhubarb-2 carbs
1 cup Scallions-4.7 carbs
1 cup Shallots-1.4 carbs
1 cup Shirataki noodles-4.7 carbs
1 cup Snow Peas-4.9 carbs
1 cup Zucchini-2.4 carbs
1 cup Yellow Squash-2.6 carbs
Now you know the best toppers for your salad! If your favorite was not on the list, it had over 5 carbs and I left it off. Be careful with the dressing too, you want high fat, low carb dressing like this: Ken’s Ranch
Do you like fruit for a snack option? How about these:
1/2 fruit Avocados 1.8 carbs
1/2 cup Raspberries 3.3 carbs
1/2 cup Blueberries 8.9 carbs
1/2 cup Blackberries 3.1 carbs
1/2 cup Coconut flesh 2.5carbs
1/2 cup Cranberries 4.6 carbs
1/2 cup Currants 5.3
1/2 cup Strawberries 4.3 carbs
1 lemon Lemons 5.4 carbs
1 lime Limes 5.2 carbs
1/2 cup Olives 2.2 carbs
1 cup Tomatoes 4.8 carbs
1/2 cup Watermelon
Here I left the whole list intact with no regard to carbs because this is a snack option, if you want blueberries and know they are higher in carbs, you could choose to eat less, or adjust your macros elsewhere.
Most meats are 0 carbs, if you snack on deli meats, such as beef, chicken, turkey or ham, make sure its no sugar added. Pork rinds are one of my favorite snacks when I have to have something crunchy.
Fish and other seafood sources hold great amounts of protein and are all 0 carb choices. Sardines, tuna, and shrimp are just a few snacking options. (or salad toppers!)
Low Carb Dairy and Eggs
If you can tolerate dairy, cheese makes a great snack alongside a boiled egg. Super low carb, make sure you pick full-fat dairy.
While not dairy, coconut cream is a good substitute for heavy cream, yogurt, and sour cream in recipes.
Eggs aren’t dairy either, yet they are found in the dairy section and I stuck them here for convenience:
All cheeses 1 oz. (28g) 0-1.5 net carbs
Coconut cream 1 Tbsp. (15g) 1.7 net carbs
Cream Cheese 1 Tbsp. (14.5g) 0.8 net carbs
Eggs 1 egg (56g) 0 net carbs
Half & Half 1 Tbsp. (15g) 0.7 net carbs
Heavy Cream 1 Tbsp. (15g) 0.4 net carbs
Mascarpone Cheese 2 Tbsp. (28g) 0.6 net carbs
Sour Cream 1 Tbsp. (12g) 0.6 net carbs
Whole Milk Greek Yogurt 1 Cup (100g) 4 net carbs
Whole Milk Cottage Cheese 1/2 cup (105g) 7.1 net carbs
Whole Milk Ricotta Cheese 1/2 cup (62g) 3.7 net carbs
My Dad actually found a brand of yogurt from Kroger called Carbmaster that is tasty and delicious and also comes in a 4 net carbs! It has lots of different flavors too! It’s amazing to me how they get yogurt to taste just like the flavor they advertise.
The cinnamon roll tastes just like one! Anyway, yogurt can be enjoyed anytime of day, it’s not just for breakfast. Try one for a snack and see if you don’t feel satisfied!
Sometimes, if I eat yogurt for breakfast, I might toss in a few nuts, a great snack choice, but don’t go overboard! These can really cause a weight loss stall.
Low Carb Nuts and Seeds:
Almond Butter 2 Tbsp. (32g) 2.7 net carbs
Almonds 1/4 cup (28g) 3 net carbs
Brazil nuts 1/4 cup (33g) 1.4 net carbs
Chia Seeds 1oz. (28.35g) 2.1 net carbs
Coconut flakes 3 Tbsp. (22.5g) 3 net carbs
Flax seeds 2 Tbsp. (20.6g) 0.4 net carbs
Hazelnuts 1/4 cup (34g) 2.3 net carbs
Hemp seeds 3 Tbsp. (30g) 1.4 net carbs
Macadamia nuts 1/4 cup (33g) 1.7 net carbs
Other nut butters-hazelnut, macadamia, pecan, walnut, etc. 2 Tbsp. (32g) 0.5-3 net carbs
Peanut butter 2 Tbsp. (32g) 4 net carbs
Peanuts 1/4 cup (36g) 2.8 net carbs
Pecans 1/4 cup (36g) 1 net carb
Pine nuts 1/4 cup (36g) 3.2 net carbs
Pistachios 1/4 cup (31g) 5 net carbs
Poppy seeds 1 Tbsp. (8.8g) 0.8 net carbs
Pumpkin seeds 1/4 cup (32g) 1.6 net carbs
Sesame seeds 1 Tbsp. (9g) 1 net carb
Sunflower seed butter 2 Tbsp. (32g) 5.7 net carbs
Sunflower seeds 1/4 cup (11.5g) 1.3 net carbs
Walnuts 1/4 cup (30g) 2 net carbs
Remember, you don’t just watch carbs when it comes to nuts, they are high calorie, high fat which is ok, just don’t overdo it! Enjoy in moderation.
Ok, I have talked before about how you can enjoy baked goods on a Keto diet here so if you want to do that, you must know how to calculate your macros. Here, I’ve listed some of the Keto approved flours and baking staples and their carbs.
Almond flour 1/4 cup (28g) 3 net carbs
Cocoa/cacao powder 1 Tbsp. (5.4g) 1.1 net carbs
Coconut flour 2 Tbsp.(14g) 4 net carbs
Gelatin 1 Tbsp. (7g) 0 net carbs
Protein Powder unsweetened 1 scoop (30g) 0 net carbs
Pork Rinds 1/2 oz. (14g) 0 net carbs
Pure extracts-vanilla, fruits 1 Tsp (4.2g) 0.1 net carbs
Chocolate, unsweetened baker’s or w/approved sweeteners 1oz. (29g) 2.9-3.4 net carbs
Xanthan gum 1/2 Tsp (0.7g) 0 net carbs
What About Drinks?
Maybe you would like to have a snack that is liquid instead. That’s totally fine! Anything from almond milk to a glass of wine is allowed (in moderation) on Keto. Sip a cup of bone broth or make a low carb smoothie, the sky is the limit!
Remember that alcohol can stall weight loss, so drink it if you must but if you are just starting out, its better to skip it for the first month or so.
Here is a list of beverage choices and their carbs:
Almond milk, unsweetened 1 cup (240ml) 1.5 net carbs
Broth- chicken, beef, bone 1 cup (241ml) 0 net carbs
Broth-vegetable 1 cup (221ml) 2 net carbs
Coconut milk, canned, unsweetened 1/2 cup (113ml) 3.2 net carbs
Coconut milk, carton, unsweetened 1 cup (240ml) 1net carb
Coffee 1 cup (248ml) 0.5 net carbs
Hard liquor 1 fl. oz. (27.8ml) 0 net carbs
Tea 1 cup (237ml) 0 net carbs
Water 1 cup (235ml) 0 net carbs
Wine, red or white, dry 5 fl. oz. (147ml) 3.1-3.7 net carbs
Most herbs and spices are low to 0 carbs so don’t be afraid to spice things up!
Condiments, dressings, and sauces are pretty low carb with the exception of coconut aminos (1 Tbsp. has 6 carbs) and Marinara sauce, which comes in at 7.4 carbs per 1/2 cup. Check for hidden sugars, and when possible, make your own.
I hope I have given you all you need to create some tasty snacks. Just refer to this list, tape it on your fridge for easy reference
. Once you have determined your macros, you will know how many carbs you’re shooting for each day and if meals don’t quite get you there, have a snack!
Let me know what you like to snack on, and if you have questions or comments, I’d love to help answer them.
Hey guys, guess what starts today? The 60-day Keto Challenge, put on by Martina Slajerova from Keto Diet. You all should get in on this because not only is it a good way to jump start your weight loss plan, you could also win some awesome prizes!
The prizes include her brand new cookbook and an iPhone 8!
I joined for many reasons:
a) get back to tracking my food, making it easier to stay in ketosis, therefore dropping those last stubborn pounds (gotta get bathing suit ready)😉😊
b) possibly cure or at least maintain my PKD
c) free tools and recipes/meal plans
d) the chance to win prizes!
e) accountability with exercising
(Just click on the link provided above or the image at the beginning of this post for all the rules and regulations, helpful links, and details concerning prizes.)
You will be asked to provide a before pic but you can take one in your bathing suit, shorts and a tank top or whatever you have that you don’t mind sharing with the public. At the end of the challenge, you will take a pic in the same outfit to show your results! Good luck!
*Just so you know, I am not affiliated in any way with Keto Diet, just trying to help out whomever might like the chance to get healthy, lose weight, and/or win a prize!
So, I introduce myself in a new blog one week, then you don’t hear from me again until now. What gives?
Well, I have been distracted for one thing. Trying to figure out some things regarding my writing and what to post. You could say I’ve been uninspired.
I Got A Cat Ya’ll!
Well, I acquired a cat, a baby kitten. My boys rescued it from my dad’s old boat. They couldn’t keep it or find it’s mother, so I brought it home with me to see how my dogs took to it before I decided whether to take it to the no-kill shelter.
Thing is, I miss my old cat and have been talking about getting another. However, my dogs are spoiled rotten, they use a doggy door and what does that lead to?? My cat learning how to get out, that’s what.
So now I have a dilemma. Yes, she’s a distraction and takes lots of time and attention. Yes, my writing has suffered this week. But I keep trying to reason with myself that I can make this work.
I need your help and input! What is the solution? Keep her or wean and train her and find her a home? She gets along fine with my dogs, I thought maybe I could train her to potty outside (after I litter train her of course) and then maybe she would get used to that and not run off.
Any help with this would be great. I talked to Stephanie’s sister-in-law who fosters kittens and cats, she wants to know if I want more!!! I don’t think I have time for all that! She did help me out by telling me what to feed my little one though.
I found a formula on the internet and she has been loving it, however, I can tell she needs more sustenance, so I will get her some solid food today (if I decide to keep her). That means I need to go get some litter soon too. So far, she poops on a towel.
I Got Some Great Advice On Freelancing
One of the bloggers I follow suggested that I get a new app called Brain.fm to help with distractions. She just started a new blog herself called Imperfectly Perfect Mama-A Blog For Imperfect Moms, which shows just how together she is!
She has been blogging for years and teaches others how to do it now. You CAN make a living at it, I just don’t have all my ducks in a row yet. I feel like I’m spinning my wheels some days. She says you have to have a plan. True, and I still don’t.
If you guys are interested, I provided the link to her new blog, just click on the underlined words Imperfectly Perfect Mama up there. Elna Cain is her name and she has lots of great advice for writers. (And new moms)
I know, I’m supposed to be posting about some Keto recipe, or great product I’ve tried, but she has a point with the fact that I have not developed a plan and that is why I’m failing as a freelancer. This is important ya’ll. Any other writers out there having a problem “getting your sh*t together, or is it just me???)
I’m just being honest here, time sucks like Facebook and Pinterest are killing my productivity and now I have the added distraction of my kitty (wait, did I just say “mine”), so I’m sorry if I have been ‘present’ this week. My point is, (I know I have one around here somewhere) my writing is all over the place, and so is my head.
I need to get my head in the game if I’m gonna make this thing work, so I need to take some time and work on a plan. Maybe take some of Elna’s advice, implement her suggestions and come back with a bang.
In the meantime, I’ll leave you with this video showing me feeding the kitty, and you will see why my decision is so hard. Feel free to leave your questions and/or comments and have a great day!!
Good morning everyone! You probably think I have gone off my rocker having changed my name again over the weekend, but I had an epiphany!!
I needed to let go off the patio concept and get to the heart of my purpose here, which is to help those looking trying to get started on the Keto diet, provide answers to questions, and share what has been working for me.
What Is Keto And Why I Went From Paleo To Keto
When I was Kimmy’s Patio for the last couple of years, I focused on the Paleo diet, my use of essential oils, and my passion for all things alternative health. I want to get away from the use of pharmaceuticals as much as I can, so nothing much has changed except the way I’m eating.
I had started cheating over the summer and had gained a few pounds, started feeling sluggish and tired again and knew I needed to get back on track. That is when I heard about Keto and began to incorporate that way of eating into my life. I dropped 5lbs the first week and had my old energy back! I knew then I was on the right path.
It might have been easier for me to convert since my body was already used to no bread, pasta, or sugar. All I really did was cut out the carbs I was allowed on Paleo, like sweet potatoes and starchy fruits (bananas), and add in dairy, like cream cheese, cheddar cheese, and heavy whipping cream. The hardest part of this way of eating is figuring out your macros and planning meals accordingly.
What Works Is Writing It Down
You have to keep track somehow of what you eat every day. There are apps for that, I’m still experimenting to see which one works best. I made a simple chart to follow that shows what foods I eat the most and their macros. (Short for macronutrients, all you need to follow is carbs, fat, and protein.) What I really need is a spreadsheet, I may get my hubby to help me make one. My list needs revisions already!
Luckily, I’m a writer, so I’m used to writing things down. Now, I’ve come to depend heavily on Pinterest for recipes, meal plans and general articles and info guiding me along this journey.
What I want to do with this here blog is help others like me who are just starting out, to learn the ropes, so to say. I don’t know it all by any stretch, but I would love for you to join me as I figure all of this new way of living out.
It’s Not Really A Diet
That’s the thing, like I used to say when I was Paleo, “It’s not a diet, it’s a healthy lifestyle, a new approach to eating.”
As I discover what works best, I will share information, recipes, tips and tricks, products and services, just like I did on the patio, but I hope I do a better job of it here at Keto For Beginners.
There are a ton of sites out there doing the same kind of thing, but they don’t know you like I do. You are my tribe, my people, and I have your trust (I hope) by now. I will try my best not to steer you wrong. (Did you get that? Steer, I’m from Texas and all…never mind, lol.)
I’ve already started by sharing some breakfast ideas here, and now I want to show you how to figure out your own macros, how to plan meals, and what to eat each meal, healthy snack ideas and more. Let’s start today with how to figure your macros.
I used this handy Keto calculator at Ruled Me. Their prediction for me was slightly different than the one I have set, but not enough to throw everything off. I just realized by trial and error, I need more than what they determined for my daily calorie allowance, otherwise, I’m not eating enough.
My macros break down something like this: Calories per day-1500, fat grams per day-117g, 25g carbs, and 92g of protein. This is just a basic model to follow, I’ve realized that all of this isn’t an exact science, I just try to come close to that every day.
Yours will be different as determined by the calculator. What you’ll do is enter your sex, age, height, weight, and exercise level. They also ask your body fat and how to figure that out. It is a rough estimate based on your weight and exercise level.
Once you figure out your macros, you have a starting place to plan your meals and snacks from. It is a little tricky at first but soon you get the hang of it.
You want to get your carbs from veggies and nuts/seeds, a moderate amount of protein to maintain muscle but not kick you out of ketosis. Get plenty of good fats from avocadoes, coconut oil, grass-fed butter or ghee, olive oil, nut butters, fatty meats, and dairy.
A typical day of meal planning goes something like this for me:
Breakfast: 1 egg, 1 piece of bacon or several slices of salami, 1/4 avocado, and a cheese stick or baby Bel. -or- A smoothie using coconut/almond milk, strawberries or blueberries, avocado, lemon juice, Stevia, and ice. -or- A Keto porridge like this one Hemp Heart Porridge.
Lunch: Whatever leftover meat and salad we had from the night before. -or- Salad with chicken, tomato, cucumber, broccoli, cauliflower, black olives, shredded cheese, ranch or Italian dressing (1tbsp)
Dinner: Meat choice, salad, vegetable. Most nights we have a piece of meat Dave has grilled, a salad, and some fresh vegetable like Brussel sprouts, asparagus, green beans or similar.
Snacks: Fat bombs, or pork skins, or cheese and nuts.
These are just examples, but you get the idea. What are your questions, suggestions, comments? Just let me know and I will get you an answer.
We can do this together people, we all need to get healthy and get that old devil sugar out of our life. (Most of the time, anyway) Cutting out the carbs and ramping up your daily intake of good fats will have you melting off the pounds and improving your cholesterol numbers in no time!
Join me, won’t you? Glad to have you here!
Update: Here’s a great post that came in my email today, right after I published this post! I told him I would share it with you all.