I just came across an article on the food management app Noom and someone’s typical food consumption while on the app. What interested me, more than anything, was the use of carbohydrates and keto products. The reason I am interested in it is I am looking to stay on keto but add more fiber to my diet. Here is what the author wrote:
What I Eat in a Day on Noom
My daily calorie target depends on how much activity I’ve done that day. If I’ve worked out and walked 10,000 steps, my calories will be closer to 1,500-1,600 a day. If I skipped a workout and laid on the couch all day (hello, hungover Sundays), my calorie target is closer to 1,250-1,300 a day. Here is an example of a day where I had a moderate workout:
Breakfast: protein smoothie (430 calories)
1 scoop Vega One All-in-One Nutritional Chocolate Shake (170 calories)
1/2 banana (52 calories)
1 tablespoon Perfect Keto Pure MCT Oil (130 calories)
1.25 cup 365 Organic Almond Milk Unsweetened (50 calories)
1 cup baby spinach (7 calories)
3 flowerets of raw cauliflower (9 calories)
3 giant frozen strawberries (12 calories)
Lunch: breaded chicken breast with quinoa and broccoli (405 calories)
I got back some test results the other day from blood work I did over the weekend. My doctor told me that my cholesterol levels were high and advised me to eat more fiber and less saturated fats. The message came a lot like a tome of the inevitable: change.
All the dirty keto in the form of bacon, cheese, sausage, and processed meats came with consequences. Instead of going off keto, I’m replacing some foods. Instead of eggs and bacon for breakfast, I’ll eat hemp hearts, pecans, macadamia nuts, sugar free dark chocolate chunks, unsweetened almond milk, and a splash of heavy cream as a cold keto breakfast.
I’m kind of excited as lately I’ve been adding in a small handful off homemade kettle corn popped w Swerve and olive oil, sprinkled with salt and still remain in ketosis. I do this by substituting the popcorn for a slice of toast I’d otherwise have for breakfast. That being said, I had cold keto cereal and popcorn yesterday and still lost weight. Here is what I ate yesterday:
8:00am: cheese scrambled eggs and mug coffee w heavy cream and swerve
12:30pm: kettle popcorn and three string cheese
3:00pm: cold keto cereal – hemp hearts, pecans, macadamia nuts, sugar free dark chocolate chunks, unsweetened almond milk, and a splash of heavy cream, kettle corn
8:00pm: two Lily’s dark chocolate sugar free peanut butter cups, 2 Lily’s dark chocolate almond bark, 1/2 cup Dr. Pepper Zero
Today was the first time since before the pandemic that I had seen a dentist. Since it was a morning appointment, I did not have breakfast until 11:30am. It allowed me to eat my second meal later in the day. Over the past year, I have not been vigilant about flossing, and as a result there has been some damage to my teeth.
My hygienist told me that even after one meal, the bacteria in my mouth feed and produce enough waste to do real damage to my teeth, whether it be in plaque which can turn into tartar and strip the bone from teeth or contribute to cavities. When I picture this bacteria as a defeatable army, it makes it easier for me to develop better habits to prevent tooth decay. I feel determined to start flossing at least after each meal and keep that habit. It will be one less thing I live in a deficit of: toothy well-being.
Note on processed carbs: If I have a slice of toast for breakfast, I can still stay in ketosis. When I make Rotel dip, I’ll have it with pork rinds.
I watched this video a few weeks ago about what to buy at fast food restaurants that is keto friendly:
I learned that the closest keto item at Taco Bell is the chicken quesadilla, and if you are eating at a Chinese food restaurant, choose hot and sour soup, beef teriyaki, and chicken teriyaki. I also order crab Rangoons, which is not necessarily keto, but the high amount of fat, basically cream cheese, is justifiable to me.
I use this keto flour in cookie and muffin recipes, as a substitute for other types of flours. This is a great alternative to almond or coconut flour, as it provides a consistency more traditional to regular flour.