10/18 Weightloss Wednesday: Lose It!

It’s time for Weightloss Wednesday!  As of yesterday, I am at 202.4 lbs which means I have lost about 2 lbs from last week.

The big thing this week is I started tracking my food using the Lose It! app.  I have to say, this has been a game changer for me.  It has been so interesting to see a little more clearly how many calories I am eating.  My dinner last night was over 1600 calories!  That is my entire allotment for the day according to the goals I programed into the app.  That absolutely floored me when I saw it.  It really drove home that I am absolutely terrible at estimating calories.  It also made me thankful that I don’t really care about calories as much as eating real high-fat food.

Psychologically the tracking has has an affect on me.  For whatever reason, now that I am tracking I am finding it easier to fast when I’m at work,  Eve since I started this I either fast or on occasion I’ll have some Wild Planet sardines, not so much for the food but for the Omega 3 fatty acids I’m probably not getting anywhere else in my normal diet.  In fact I’m listening to Deep Nutrition on Audiobook while I’m at work and one of the things she is driving home is how important Omega 3’s are for your health and weight loss.

Something else that was different this week was I didn’t do any Kettlebell swings.  I tweaked my neck and didn’t want to do anything to aggravate it.  It’s about 90% healed now so I think I’m going to wait another day or 2 to resume.

How did you do this week?  Let me know in the comments!

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Does the Ketogenic Diet Cause Muscle Cramps?

Short Answer: It certainly can if you don’t have a well-formulated Ketogenic diet.

One of the more common complaints I hear from people new to the ketogenic diet is muscle cramps, especially in the legs at night.  Just as a personal aside, I got the occasional leg cramp before I went keto but never had one after I started losing weight so it is entirely possible to avoid them.

Causes of Muscle Cramps

The most common causes of muscle cramps are dehydration and low electrolytes.  Guess what you are very prone to in the transition stage of a ketogenic diet.  That’s right, dehydration and low electrolytes.

When you start weaning yourself off the sugar and grains, your body begins to burn off its sugar stored in the form of glycogen.  While a certain amount of that sugar is stored in the liver, the majority is stored in water in the muscles.  As the body burns off sugar, it dumps the extra water the glycogen is stored in.  This is why it is not uncommon to pee a lot during the early stages of keto adaptation.

As that water leaves the body, it takes with it electrolytes like potassium and sodium.  This gives you the double-whammy of being low on both water and salts which can result in muscle cramping.

How to Fix Muscle Cramps

So what do you do?  Well it’s a pretty easy fix.  Drink more water and eat more salt.  I would recommend against the highly processed salt like Morton’s that most of us use and spring for a more natural salt.  My personal favorite is Redmond’s Real Salt.  If you would like to see more reasons why you should up your salt intake, click here.  For more reasons why you should drink more water, click here,

The reason why these problems will sometimes happen is people tend to get a hold of the low-carb part of the diet and miss the other components that make for a well formulated diet.  Not only is it low-carb, but it is also moderate protein, high fat, high salt and high water.  While I’m not sure “high water” is an actual medical or nutritional term, you get my drift.  You must drink more water and eat more salt on this diet in order to maximize the benefits.

If you would like to read an entire book about salt, check out Dr Nicolantonio’s book “The Salt Fix”.  A great and informative read.

If you have any questions, leave them in the comments and I’ll answer them as soon as I can,

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Does the Ketogenic Diet Cause Muscle Cramps?

Keto Cheese Taco Cup Recipe!

Sometimes you need a stupid simple recipe.  The kind of dinner idea that takes almost no extra thought or effort but looks and tastes amazing.  The kind of dinner idea that makes your kid’s (or in my case, grandkids’) eyes’ pop open and say “Wow!”

Now I’m no dreamer, the teenaged kids haven’t said wow to anything I’ve done in years but every once in a while I can get those little ones really excited about the way I eat.  If I can serve tasty food in interesting ways, the idea of a life without sugar doesn’t seem so foreign to them.

I wanted to create something that was cool and low carb.  Something that looked and tasted like their favorite foods, (in this case, tacos) but was nutritious and without those terrible grains that made me so fat and I think we have a winner here.

A couple notes you need to be aware of before starting this.  If you want to season the meat, you can use my taco seasoning recipe.  It’s easy to make and one of those blends I always have in a little tupperware container in the kitchen.  If you want a little salsa, I also have my delicious Fire Grilled Salsa recipe here.  And of course, my Stupid Simple Guacamole recipe because everything is better with avocados.

Also, be very careful when baking the cheese.  It just takes a few minutes to melt, you still want the squares to be solid enough to handle but soft enough to take the shape of the muffin tin.  It’s a delicate balance.  You can also use the microwave for about 30 seconds if you don’t want to heat up the oven.

As always, if you make the recipe, take a pic and tag @MySugarFreeJrny on Instagram, I would love to see it.  You can find all my recipes here and if you have any questions, let me know in the comments below. Thanks!

Keto Taco Cheese Cups
Author: 
Recipe type: Low Carb, Dinner
Cuisine: Mexican
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
An easy to make low carb taco shell.
Ingredients
  • Cheese cups:
  • • 6-8 slices of colby jack cheese, or preferred cheese
  • Toppings:
  • - Lean ground beef or turkey with Taco Seasoning
  • - Lettuce
  • Optional:
  • - Add additional cheese, tomato, avocado or salsa
Instructions
  1. Preheat oven to 375
  2. Place slices of cheese on parchment lined baking sheet with few inches in between slices
  3. Bake for about 5 minutes or until bubbly and just starting to brown at edges
  4. Remove baking sheet and let cool a couple minutes
  5. Carefully pick up slices and place in muffin tin to form a cup shape, let cool additional 10 minutes
  6. Fill cups with toppings and enjoy!

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The My Sugar Free Journey Podcast: Episode 58: Tony Gentilcore

The My Sugar Free Journey Podcast: Episode 58: Tony Gentilcore

In this week’s My Sugar Free Journey Podcast, I talk to Tony Gentilcore!

Remember that you can follow us on iTunes and I would really appreciate a review there on iTunes.  Thanks!

Podcast Shownotes

You can find Tony’s Website here and follow him on Twitter here.

Here are the articles mentioned in the podcast.

Does a Ketogenic Diet Cause Hair Loss or Thinning Hair?

10/11 Weightloss Wednesday: Any Recommendations on a Tracking App?

Is it Normal to Pee This Much on Keto?

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Is it Normal to Pee This Much on Keto?

Is it Normal to Pee This Much on Keto?

Short Answer: Yes

As we continue answering these Frequently Asked Questions about keto, today we are going to answer one of the more common questions about keto.  Namely, Why am I peeing so much!?  To answer this, let’s look at some of the biology when transitioning into a ketogenic state.

When you are a sugar burner, your body likes to store excess sugar in several locations.  It will store it in the liver, in your fat cells, and most relevantly for today’s article, in your muscles.  When sugar is stored in your muscles, it is stored in the form of glycogen and that glycogen is stored in water.  So you can think of your muscles as big balloons full of sugar water.  (This is the reason body builders will often “Carb Up” before a show because the excess water in the muscles makes their muscles look bigger.)

So as you begin to make the transition from sugar burner to fat burner, your body begins to use sugar stored in the various places in your body.  So you will dump glycogen from the liver, then the muscles.  As the glycogen levels in the muscles drop, the water that glycogen is stored in gets dumped into the bloodstream, then out the body through the kidneys and the urinary tract.

As all that water leaves your body, you end up in the bathroom…a lot.  Some people report going to the bathroom as much as a dozen times a day but typically for only 3-5 days.  Once those glycogen stores deplete, so does that water so don’t worry. it doesn’t last forever.

A few things to keep in mind are that as the water leaves the body, it needs to be replaced so you MUST drink more water for the first few weeks on keto to keep from being dehydrated.  In fact, most of what people call the “keto flu” is actually dehydration.  It is also a good idea to up your salt intake as well.  Preferable with a higher quality salt like Redmond’s Real Salt.

Any questions?  Leave them in the comments below and I’ll do my best to answer you!

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