Keto Tips: Keep a Few Boiled Eggs in Fridge for a Quick Snack!

Keto Tips: Keep a Few Boiled Eggs in Fridge for a Quick Snack!

As the weight continues to come off, I am frequently asked questions about what I’m doing to lose it.  After I give my pat answer of “I don’t eat sugar or anything my body can quickly convert to sugar” the questions usually become more specific.  Now I’m going to try to give the little tips and tricks I’ve learned over the last few years to help answer those questions.

Keep a few boiled eggs in the fridge for a quick snack

Sometimes the questions I get revolve around “What do you eat?” as if a world without bread is totally unimaginable to anyone.  I know what’s really going on in their head though, they can’t figure out how to snack.  The idea of going from lunch aaaaaaaaaaallllllllll the way to dinner without a bag of chips or something seems like some herculean feat that can only be accomplished by a person of the most rigid self-control and will power.

Sometimes I take this opportunity to spell out how little I get hungry anymore.  And speaking as a man that used to be 400+ lbs, I know what it feels like to be always hungry.    My feeding schedule went something like breakfast, lunch, snack, 2nd snack, dinner, 2nd helping of dinner, dessert so I know that if someone told me not to snack I would probably try to do my best but then hunger would almost compel me to leave my house at midnight to run down to Walmart where I would pick up a gallon of ice cream. And Magic Shell. And whipped cream. And maybe some cherries.  And maybe some M&M’s in the checkout lane to tide me over until I got home.  I’d probably shoot some Reddi-Wip into my mouth in the car as well.

So now, hunger isn’t a huge driving force for me anymore but in those early days of my sugar free journey, I tried to always keep keto-friendly food around just in case and for me, the easiest was boiled eggs.  They are crazy cheap, easy to prepare and store for a few weeks in the fridge.  If those 3PM hunger pangs struck, usually a egg and a glass of water was all I needed to feel satiated.

Since those early days, I have also started keeping cheddar and olives around and since my son bought me a dehydrator for Father’s Day, I’m entering the world of making jerky.

But here is the incredible part of the story, now that I’m 150 lbs down, I no longer feel at war with my own body.  I remember being almost in tears because I was just so hungry while being so desperate to lose weight and the Sugar-Free/Keto/LCHF diet has changed all of that.  I eat when I want, as much as I want now.  The only difference is I don’t want very much very often which has been a complete game changer for me.

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How to Get Started Losing Weight (Without Exercise!)

How to Get Started Losing Weight (Without Exercise!)

After spending 28 days teaching everything I knew about how to lose weight and get healthy, I realized that there really needed to be a very simple post outlining the basics of how to lose weight.  28 separate posts are great if you have the time but for most people, it would be helpful to have the important info all in one place.  Here’s the TL;DR of everything I teach: Don’t eat sugar or anything your body can quickly convert to sugar (grains, starches, simple carbs in general) and you will lose weight.  It’s really that simple but let me give you a few more details.

Insulin is the Body’s Weight Gain Hormone

When you eat something that spikes your blood sugar, your body reacts as if that increased blood sugar is a toxin. (because it is!)  Insulin is secreted by the pancreas in order to get that sugar out of your bloodstream as fast as possible.  Some sugar is taken to your muscles and other cells in order to be used as fuel but anything that can’t be immediately used is stored as fat.  So when your insulin levels are raised, your body is in “fat storage” mode and you can’t lose weight until the insulin levels return to normal.  If you are eating food or snacks or drinking sugary drinks all day that require insulin to deal with the increased sugar, it will be impossible for you to lose weight and unfortunately, that describes most Americans today.

No Insulin, No Weight Gain

So armed with this very basic fact of your biology, you can now make an informed decision about what to eat.  Stay away from foods that cause that insulin spike and your body goes into “Fat Usage” mode.  Basically this means that your body can begin to use the fat stored away on your body as fuel and if you string enough days in a row together where your body is in this fat usage mode, long term sustainable weight loss occurs.  Not to brag but since learning this about 18 months ago or so, my wife has lost over 100 lbs and I am closing in on 150 lbs gone.

What Can I Eat?

You will need to stay away from snack food, fast food, or convenience food.  You want to eat primarily real food that comes from the produce, meat, and dairy sections of your grocery store but concentrate primarily on the produce and meat.  There is very little food in those middle aisles that is good for you.  Stay away from vegetable oil, seed oil and margarine as well and use coconut oil, olive oil, and butter as your primary oils.  Also, don’t be scared of eating high amounts of fat.  Once you remove carbs from your diet, you want to replace them with primarily fat so eat those eggs and bacon, avocados, fatty cuts of meat, or cuts of chicken with the skin still on and try to eat less of the 93% lean hamburger meat or boneless skinless chicken breasts.

What About Exercise?

Whenever someone wants to lose weight, exercise is the first thing they they think of but exercise is very ineffective for losing weight.  That doesn’t mean you shouldn’t exercise because there are many benefits to doing it but if you are trying to lose weight, focus on the diet first.  Once you fix your hormones by eating good healthy whole food, you will begin to lose weight whether you exercise or not.

There are a few other resources on this site you might be interested in as they will help you on your own Sugar Free Journey.

First up, here is a list of all the delicious recipes I’ve made over the years.

Sugar-Free Recipes

Here are some easy ways to cut sugar out of your life.

9 Easy Ways to Cut Sugar Out of Your Diet

Here is a list of things you should have in your kitchen when you go sugar free

19 Things That Should Be in Your Kitchen When You Go Sugar Free!


And here is an ebook that contains 7 awesome breakfast recipes that will get you started.

7 Awesome Low Carb, High Fat Breakfast Recipes!


And don’t forget that when you sign up for our daily email, you still get the 28 Day Meal Plan for free that we were using for the 28 Day Challenge.

If you have any questions, please feel free to reach out to me.  I love to answer questions.  Or you can join our Weight Loss Challenge FaceBook group as it has a ton of people that would love to help in any way they can.

Need more info about the ketogenic diet? Sign up for our 28 day training program and weekly ketogenic meal plans!




The My Sugar Free Journey Book Club Starts Next Week!

Book Club

We are starting our first book club next week!  I am so excited to start this with you all and am looking forward to continuing our education about what exactly has made us all so fat and what we should do about it.

Starting next week, we will be reading Why We Get Fat and What to Do About It by Gary Taubes.  That link is an affiliate link that will take you to Amazon to buy the book and will earn me a few pennies.  I would appreciate it if you used it to purchase the book if you don’t already have a copy.

We will be conducting the book club on the same Facebook group that held the 28 Day Weightloss Challenge.  How it will work is twice a week I will start a FB thread on that page with a chapter synopsis and perhaps a few questions and then we can discuss what we read from there.  New threads will go live every Monday and Thursday at 9AM CT until we are done with a more complete schedule included below.  You don’t have to be there as the threads go live, just come on at your leisure and give us your thoughts.

It is my fervent hope that the more educated we become about the biology behind obesity the better choices we will make about what we eat and how we live.

Here is the schedule

  • Monday June 27 – Author’s Note and Introduction
  • Thursday June 30th – Chapter 1
  • Tuesday July 5th (A small scheduling change so I can enjoy the holiday) – Chapter 2
  • Thursday July 7th – Chapter 3
  • Monday July 11th – Chapter 4
  • Thursday July 14th – Chapter 5
  • Monday July 18th – Chapter 6
  • Thursday July 21st – Chapter 7
  • Monday July 25th – Chapter 8
  • Thursday July 28th – Chapter 9
  • Monday August 1st – Chapter 10
  • Thursday August 4th – Chapter 11
  • Monday August 8th – Chapter 12
  • Thursday August 11th – Chapter 13
  • Monday August 15th – Chapter 14
  • Thursday August 18th – Chapter 15
  • Monday August 22nd – Chapter 16
  • Thursday August 25th – Chapter 17
  • Monday August 29th – Chapter 18
  • Thursday September 1st – Chapter 19 and Appendix

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