Me and my girlfriend are attempting a keto-style diet, but I am a terrible chef and don’t have much energy to cook generally. Previously I’d mostly eat soups and stews since I could make a huge pot, freeze some of the extra and eat it with rice, but most of the recipies I know aren’t keto friendly (or at least the one suitable for a full meal). It also doesn’t help that I’m a pretty terrible cook and my girlfriend is used to well-seasoned African cuisine.
I’m hoping to find some keto or keto-adjacent meals that can be prepared in bulk easily, and ideally (but not necessarily), frozen.
I think your comments are reasonably accurate generally, but I’d like to offer some context.
I have T2D (diabetes). You did mention I’m a special category in your comment. I’ve never been obese or consumed too much sugar, I just lost the genetic lottery. Eventually I will die from one or more of the myriad of complications caused by T2D. However between now and then keto will be a main stay of my management of T2D.
I agree that most people, including myself, just can’t maintain a strict keto diet for more than several months.
As you alluded to, the way to lose weight is to run a calorie deficit. Either consume less or burn more.
In my opinion, keto inspires weight loss in several ways. Firstly you shed a heap of water weight in the first few weeks, instant results, you feel different, it inspires you to continue your weight loss journey. Secondly you’re intently observing what you’re eating, if it’s your first time on a strict diet, might be your first time with a rigid meal plan, of course you’re going to lose weight. Thirdly fat does make you feel satiated for longer - that is to say, it’s easier to consume fewer calories because you feel less hungry.
That said, there are some real dangers - like consuming too much saturated fat. If keto requires you to consume ~100g of fat per day, then the only way to stay under the heart foundation’s recommended maximal intake of saturated fat is to acquire every last gram of that fat from good quality olive oil (EVOO). In my own experience, after being on keto for several months you start to consume far too much saturated fat. If you’re getting your calories from cream, cheese, and pork or beef, you’re going to be consuming 4x or 5x the recommended maximums. Additionally, this can instil bad habits even once you discontinue keto, by promoting an attitude of “fat is actually good for you” which is not the whole story.
Finally, and this is just a personal opinion rather than fact, the “healthy food pyramid” with all that grain at the bottom is bullshit. Its borne of the fact that grain can be mass produced in most places and can be used to manufacture shelf stable products that don’t require refrigeration. Legumes are a far superior source of carbohydrates.
My advice to a non-T2D person thinking about starting keto would be… it’s a great way to challenge the way you think about food, but only attempt it for 3 months or so at a time.
Thank you for sharing!
Is the concern over fat consumption due to cardiovascular events?
https://www.dietdoctor.com/low-carb/skeptical-doctors
In your journey, have you seen biomarkers get worse while your doing 3 months of keto?
Yes, concerned about cardiovascular events.
For me personally, my lipid profile (cholesterol) doesn’t move significantly when I’m on keto, but by HbA1c (T2D marker) improves dramatically, which makes the cholesterol less relevant.
I know there’s some good science supporting a keto diet, particularly for people with my specific maladies. However, there’s also a large well established body of good science indicating a strong link between the consumption of saturated fat and poor cardiovascular health.
Yes, absolutely true - in the context of a high carbohydrate diet with high insulin levels.
That is why i like to look at studies with endpoints of all cause mortality rather then just LDL as the study outcome.