Targeted Keto & Some Meals I've Been Eating

The most popular form of Keto is the strict diet most people use for weight loss.  35 grams or less coupled with an approved food list has helped countless people to lose weight and keep it off.  It is also a fantastic option for diabetics and patients with life threatening diseases such as cancer.  When I initially began my Keto journey I did this diet in an effort to gain control over migraine headaches that had been plaguing me for years.  It has really worked well for me.

 

Deviled eggs, sliced strawberries & banana

I've been Keto for over three years now.  After the first year I changed from the stricter version to a modified or targeted version to maintain my health and well being.  I began by slowly adding back healthy food items, mainly fruit (like bananas) and Keto bread or low carb tortillas.  I still stay away from refined sugars and complex carbohydrates for the most part, opting instead for sweeteners like stevia and monk fruit.  Occasionally erythritol.

 

Roast chicken, salad greens, olives, sliced almonds, Asian dressing

I've done really well with a targeted Keto lifestyle.  I very rarely end up with a migraine and when I do they are not nearly as severe as they once were.  Keto has been a real life changer for me.  After my recent cardiac issues this year I was quite concerned about having to abandon my Keto lifestyle.  I have seen the approved cardiac diet recommended by the American Heart Association and looked at the Mediterranean diet which is also advised for heart health.  With both it seemed to me it was a lot of carbohydrates and refined sugar.  I was extremely concerned that it would cause me to gain weight, which I knew would not be good for my heart, blood pressure or my joints.  I also do not want to reintroduce migraines back into my life.  Fortunately the Keto lifestyle is still very much doable for patients with heart issues.  You just have to be smart about your food choices.

 

Salmon, steamed broccoli, spinach salad w/ sliced mushrooms & cranberries

Not a whole lot has really changed for me as far as the meals I am making, except that I am much more careful about the amount of sodium I consume so I don't retain water and I am much more particular about the types of fats (olive, avocado & nut oils) I consume.  I don't really enjoy animal fats that much so this works better for me anyway.  I've also increased the amount of fish and chicken based meals and am boosting my fruit and vegetables a little bit more.

 

Scrambled eggs, sugar free yogurt, banana

For many, many years I have typically only eaten two meals a day.  I'm just not a breakfast eater and I have always been an intermittent faster before I even knew that was a real thing.  I love breakfast foods, just not first thing in the morning.  My body does not like to eat too early and I seem to do better if I have brunch later in the day and then supper so I am continuing to that.

 

Egg roll in a bowl topped with chili sauce, scallions & ginger, egg drop soup

My meals are simple to prepare.  Lean meats in small portions, loads of nutrient rich vegetables, some fruits, plus nuts and nut oils to garnish certain dishes.  I'm upping my game by putting more effort into my cooking and meal preparations with an emphasis on making my meals as pretty as they are nutritious and delicious.  Having a wide variety of food options to avoid burn out is also very important to me as well.

 

Stir fry vegetables w/ sliced pork chop & sugar free teriyaki sauce

So far I feel I am doing pretty well.  I am making food a huge priority in my life to prepare my healthy meals every day.  I'm finding that I truly enjoy cooking and meal planning even more than I did before.  I very much look forward to it on a daily basis.  Good food is the best medicine.