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Blog posts & News / Keto

Switch from "Strict Keto" To "Flexible Keto"

Switch from "Strict Keto" To "Flexible Keto"

Today I want to share my transition from "Strict Keto"  to "Flexible Keto".

I will be approaching my 4th year of keto way of eating in September. From the beginning I was very strict (No sweeteners, no legumes, no treats and all the obvious non-keto food etc plus monitor my daily carb under 20g with very high fat on my daily meals) because my health was in a very bad shape.

After visiting a health professional he recommended me to try out Paleo/Keto. 2 months later my health improved significantly and I finally feel more human! I had energy without relying on caffeine and did not fall sick every week (yup I used to be sick every week)

My first year of keto life, I was very cautious with everything I ate. Eating out was a rare option because we all know how much hidden sugar and carbs could be in the food. Fast forward to today, I am still very mindful of ingredients. I keep my net carb under 50g a day most of the time, on special occasions I will allow myself to go over more but not out of control.

I have decided to share my keto life with you because, while you are focusing how you look physically (I understand many of you are trying to lose weight by choosing keto way of eating) but what about your mental health? Do you feel restricted? Do you feel stress after you had some not so keto food? Yes being in ketosis could assist you in burning fats, but at the end of the day you need to be on a calorie deficit to lose weight. Personally I have strict no's to some food because I know my body won't like them. However everyone's is different. You need to find a keto way of eating that will benefit you both physically and mentally.

Whatever diet/way of eating you choose, if it works better when you slightly amend your plan/food, go ahead, as long as it works for you! While you are watching what you eat, also remember to stay active. It is a package deal in which you will get the best results when you do both. I rarely say keto is a diet because I don't see it that way. I truly enjoy the food and for me the word "Diet" usually stands for a temporary solution and I have been on it for almost 4 years and still enjoying it. If someone around you wants to start a healthy lifestyle, dropped all the bad habits and nourish your body with good food, then be there to support them, not picking them apart and make them feel unmotivated.

I have put two photos as a comparison- One is when I was very strict (3 years ago) to flexible Keto which I have been on for a year (photo was taken by 3 months ago). Yes I can see I maybe slightly bigger but my head space is definitely feeling more enjoyable and relax. I am turning 42 in a few months. I have decided to being nice to myself, still nourish my body with good food majority of the time to keep the body functioning but also allow myself to be a little naughty here and there🤪🤪😝😝
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Trust The Progress, find what works for you!

Trust The Progress, find what works for you!

Trust the progress, find what works for you! 
If you want different results, you need to do something different! After 2 kids my body has gone through lots of changes. Most mummies has a goal- get back in shape ASAP after baby is born! However the reality is, not all baby are easy and newborn are usually very hands on! For myself I tried so many things, most of them only work for a short period of time then I will go back to square one. Reason being is we naturally are rushing for results and dive right in hoping we can see the changes immediately, and if results don't show we give up. 
After years and years of trial and errors, I have finally come to a conclusion which is substantial and efficiency for the long run- "Find what works for you and trust the progress!" If you are planning to start something new, do as much research as you can! Yes your friends and family can give you advice, however you are the one that needs to take the action and make the changes! Don't easily give up because plan A doesn't work! There is a plan A-Z, find which works for you! You will only achieve your goal if you take action, be consistent, don't compare yourself to others, focus what will work not making excuses what doesn't. Find a buddy and do it together! Or simply follow inspiring people/accounts who can push and help you! 
You got this! 💪
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How We Invest

How We Invest

I still remember when I first start off keto, besides the millions question mark people had about "how can you survive without carb", the second top question is "Keto is so expensive, you must be rich"
Ok, let's look into "How we invest".
When we go shopping, majority of the time you will see sale items. Chocolate bars, chips are the regular on sale items. We easily just grab those sale items into our trolley and believe they are bargain. Now this is before we learn about "How to nourish our body with the right food".
In the past decade, we have become more health conscious because firstly, we have more resources to get information about how to maintain a healthy lifestyle. We are more educated on how food affects our body. Secondly, we can see an increase amount of people are dealing with health issues and are on medication. I was one of them, a whole cupboard of medication, hundreds of dollars spend per month. Visiting gps, specialists on a regular basis. All the fees are piling up with going through different tests to find out what makes me fall sick all the time. Personally I try to avoid taking medication unless I really have no choice. Especially after beginning my Keto way of eating, I would rather try natural remedies and let the body to build up my immunity. Since I learnt more about how food can affect our health, I began to watch what I put in my body. I make sure the majority of the time I feed my body the food that will make me feel good, not that 2 seconds of pleasure from something which doesn't do any good to my body. Is my grocery shopping bill more expensive comparing to pre-keto? The answer is "No". I actually find it cheaper now because I no longer fall for those unnecessary bargains food and snacks and medical bills. 
Remember eating right is a long term investment for good health. It is never too late to choose live a healthy life and feel good. Being well and healthy is priceless❤
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Break The Numbers Jail

Break The Numbers Jail

"I don't want to look skinny, I want to look and feel healthy" 
Ten years ago, if you asked me what is my goal weight/ size, I would have said I want to be 45 kg (I am 167cm tall), I want to wear size 6 or XS.
After giving birth to my boys, I noticed my body has changed. Bone structure has changed. A couple years ago, I am so proud to say I am out of the "numbers jail". The numbers on the scale, the numbers on clothing, the numbers society uses to determine who I am? All of this is nonsense.
I am now a supporter of using "Non-scale victory" to track progress, because, it is that simple, you can't compare to someone just base on numbers. I am so happy now when I see myself in the mirror, I see me. Not a depress body I never appreciated, even when I was 45kgs. What's the point of setting these number goals when they do no represent who you are? 
Some people look better with a slimmer build, some people looks better with more muscle. The important part is when you look into the mirror, you understand and acknowledge that your efforts (or lack of) is what you see.
You should be proud of yourself on any progress you have made, make sure you push yourself but not into distress. Make sure you take time to appreciate how far you have come to and enjoy the journey. Don't get lock in a number jail, there is so much more life to explore❤
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My Latest Meals ideas

My Latest Meals ideas

My latest meals-
After receiving many DMS about what meals I have on a daily basis, I hope this blog can help you stick to/get on your Keto journey easier! To be honest, someone like me who is very time poor, the best way to stick to Keto is to keep it simple! If I have time on the weekend I will meal prep, but most day I simply follow these rules-
-Stay hydrated!! I drink minimum 1.5 litres of plain water, 1 serve @ultima electrolytes (800ml bottle), 3 mugs of green tea(which is about 1 litre), a cup or two @beforeyouspeak coffee, a @yogitea at night to unwind 90% of the days
- A type of meat, plenty of vegetables and good fats is on every meal
- Keep keto snacks handy! Ok I must say I have advantage on achieving this 😆
- If you practice fasting, let people around you know so they won't tempt you with food (especially the smell which is a distraction) 
Breaking my fast- 
Usually I will break my fast anywhere between 11 to 2pm. It is depends on how busy I gets and how hungry I am. I do practice IF but I don't starve myself. If I am hungry, I eat. 
Food that I usually break my fast with are:
@blissfitsfood raw chocolate bar, one of my favorite snack in store because they keeps me full till lunch (usually between 2 to 3 pm) 
@locakoco beauty collagen bar. This one is my latest obsession and I just feel happier after I eat them🤣🤣
@musclepharm cheese crisps! In case you still don't know yet😜😜
@gevityrx broth! Curry and burn are my favourite. 
Breakfast- I don't usually eat breakfast, but I do make sure I drink my water/tea during fasting. My dinner is around 7, then I will have a late night snack between 9 to 10. I used to start fasting from 7pm till 11am the next day but now that business is getting busier, so during the day I really don't have much time to enjoy myself (food is my biggest enjoyment 😜😜). That's why I allow myself to have a late night snack. 
Lunch & Dinner
Some of my recent favourites
- Beef Bolognese, using Pete Evans Bolognese sauce or primal kitchen garlic pasta sauce with a salad on the side
-Nacho bowl - Quest chips has come to the rescue with lots of cheese! 
- Soup(Bonafide broth bombs or Gevity broth) add in type of protein and veggies
- Noodle zero add in type of meat plus vegetables
- Salad- Cucumber, lettuce, cherry tomatoes, pesto almond, can tuna, pimp my salad (spiced sunflower seeds), boiled eggs x 2, cheese
- Omelette (Literally anything left over in the fridge that is keto I will put them in, no waste in this house😁😁
- Steak, mushroom, Brussels sprouts (I have a simple recipe which you can find in an earlier post) 
-Stir fry- Type of meat plus green leafy vegetables. I seasoned most of my food with Dosha smoked salt and cook with truffle ghee (you are missing out if you haven't try yet😁) 
- Antipasto platter! I absolutely love love love this option, so when I get the chance I make sure I will make this! I usually will have these on my platter-
Loka crackers, Keto Kitchen Corner crackers, cold meats, some types of cheese, and dips (Make sure you check ingredients and carb count because they can be very different between brands), olives, cucumber, and cherry tomatoes
I will be doing a snack version by it's own because there are too many 😆😆😆
Hope you will find these useful! Always remember meal prep if you are super busy, so you can stick to keto! And make sure you always have a keto snack in your car/handbag because you will need it when you are in a rush sometime! Electrolytes is definitely a must especially with the weather now warming up!
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Tips on how to start keto

Tips on how to start keto

I have recently received more dms in regards to what they should do when they start keto, here are some tips from me to begin your keto journey-

1. Do your research what keto is, it is not a supplement pill or quick fix diet, keto is not a magic pill.
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2. There are different goals to achieve when you get on a keto lifestyle, keto is not always about weight loss. This will determine what kind of keto foods you focus in your diet
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3. Focus on what food you can eat daily, not when is the next occasion/"cheat day" for non-keto food you can have (It is very important to set your mindset right at the beginning otherwise you will fail)
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4. Achieving a substantial keto life is to have a smooth transition from your old eating habit into a new lifestyle. Don't think it's a quick transition.
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5. Don't compare yourself to others, work on your own goals
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6. Ditch the scale, use non-scale measurements to motivate you more effectively
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7. Observe your body, not all keto food are suitable for everyone.
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8. Remember you are what you eat, there are few different ways of keto way of eating around, try stick to clean keto as much as possible. You wouldn't want to achieve one goal then need to work on a new problem.
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9. In the first 6 months of your keto life, highly recommend to keep on non-keto food at a absolute minimum.
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10. Read the label! Not everything labelled "Keto" are Keto (labels can be misleading).


For myself, my goal is to fix my immunity and health, I am following the original way of keto eating, I am much stricter with ingredients to minimize inflammation. Foods I avoid/only consume on special occasions are:

Grains, all types of sugar, strach, legumes, highly processed oils.
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There are a few different ways of keto eating, find one that works for you and you can stick to. This will reduce the feeling of stress. Don't feel it is all over if you had that one non-keto meal but also don't use that as a free pass to make it a habit.
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It is all about balance, you want to be on a keto lifestyle which benefits you mentally and physically. I have seen so many failed cases because they feel restrained of what they can eat in life. Life is so much more than just staying in ketosis, so be flexible and enjoy your keto journey ❤
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Keto Life Reality

Keto Life Reality

Often when people know how old I actually am, they are very surprised. Being a mum of two young kids, to be honest, I never thought I would look like this at the age 40. Rewind back to before I started Keto, I had so many health issues and the fats (I saw in the mirror) that just didn't go away. 
Whatever diets you heard of, I most likely have tried, nothing works for long, and old eating habits set back in. 
Until one day I discovered Keto, a way of eating that I enjoy. This way of eating finally put my health back on track, losing unwanted weight and looking better was a bonus.
Lots of people ask me what do I eat? As I have been on Keto for a while, I will admit I am not always on Keto food 100% of the time. I do occasionally enjoy some "Non-Keto food". However, I never let myself go too far to eat all those high carbs/sugar food, I do know what it will do to me.
Keto is a lifestyle, so occasionally if you have a special event or special occasion happening, don't feel you are being left out! Instead of eating a whole slice of cake and few glasses of wine, you could settle for a couple of spoonful of cake a glass of wine to enjoy. You still enjoy the moment, but not destroy your progress. Whenever you feel like eating non-Keto food, just think of it as a "Special occasion food". DO NOT schedule it in your routine, it's not a cheat meal day that we have all heard of. It is an occasion that you allow yourself to enjoy the moment with your loved ones and friends. So after you enjoy, you go back to Keto. It is this simple.
If you just started Keto, it's highly recommend not doing too many non-Keto occasion just yet, because you will easily get carried away. 
Keto bring so much benefits to how we feel and has been helping many of us to get our health back on track. Remember you are what you eat, be patience, the result will eventually show❤ Be confident and acknowledge each progress you made❤
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❤Isolation-Reset❤

❤Isolation-Reset❤

❤Isolation & Reset❤
Just like that, we are getting used to this new norm lifestyle for the last couple of months. I still remember we were so lost and anxious because it is something new to us. 
Today, we are learning and adapting, our priorities has shifted and our routine has a new pattern. Crisis brings out the best of people or unfortunately the worst in some cases. 
Experts says your personality determines how you handle this kind of situation. You either take this as an opportunity to reset your life, or you waste time on being worried. This new norm has affected almost everyone's life but it is not the end of the world. 
Remember, although we are staying home unless for essential reasons, still remind yourself of your worth. Look after yourself and selfcare is not an option, it is essential. For myself, I look forward to my weekly shopping day, I dressed myself in clothing I feel good in, I put on my make up and spray my favorite perfume because that is my type of selfcare. 
Wishing you all are staying safe, happy, and well❤
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Overcome fears

Overcome fears

Overcome fears
If you've been following us since last year, you would probably know I have set myself some new year goals to work on. During our recent holiday, I have decided to tick off one of my fear off the list- Wear a swimwear only without anything on top to cover up, getting out of my comfort zone. After giving birth to my kids, my body has changed dramatically with 22 KGS weight gained and the effects of pregnancy. 
Ever since I started Keto, not only has my health is getting better, my mindset has also changed, it's with special thanks to this positive and amazing Keto community which we collectively motivate and inspire one another! 
I started to accept this is who I am and I no longer want to chase or please others. I will work on my own goals without keeping check what are others are up to. 
So here we are, this is me, me in my wearing swimwear, without anything to cover up. It may seem easy to others, but I have been very self-conscious with my body, this takes a lots of courage and I am so glad and proud I have done it! 
Got to say it wasn't easy, because I did this at Bondi Beach, one of the most popular beaches with lots of perfect swimwear bodies constantly flashing in front of you. 😅😅
Passing on loads of thank yous to all of your beautiful and supportive messages on the day when I posted this on my story.🙇‍♀️ Honestly without this community I don't think I would have done this. 
Everyone has different set of goals, I wish you all the best on your Keto journey, you don't need to aim for dramatic changes, as long as it is consistent, focus on your own progress, try your best without over-stressing yourself, you will get there ❤
P.S. Still feeling hesitate about posting this but post it anyway! Life is too short to have too much hesitations! 😝❤
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Confidence doesn't come from your appearance, it comes from how you feel

Confidence doesn't come from your appearance, it comes from how you feel

✒ Blog ✒

 

Confidence doesn't come from your appearance, it comes from how you feel. 
This photo here, if you asked me 10 years ago, how do I look? I could point out at least 10 things I am not happy about. Today, I accept this is how I look after 2 kids, I focus on how I feel instead of how I look. 
Flipping through magazines, checking social media there are always ideal or desired bodies figures of which we admire. We hope we could look like them! The truth is, even super models, they are not happy with their figures and still see what they consider, flaws. So who set these standards on how we should look? We used to rely on scales to tell ourselves if we are standard. In recent years we have been educated to non-scale victories. 
Now this is the question, what is the perfect body you want? There is no set answer. Beauty comes in all shapes. Not everyone looks better when they are slimmer. What I believe is, if you eat right, exercise regularly, take care and look after yourself both physically and mentally, you feel good, you feel confident, that's much more important then what size you are. 
Being healthy and happy definitely come first. If you could look the way you like, but feeling crappy within, is it worth it? 
Being on a keto way of living I have learnt everyone's body is different. You need to see and appreciate what you have first, then set your goals so you are not working on "Someone else standard, but your own". Remember, this is your life, your body, your mind❤
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Why we shouldn't compare ourself to others

Why we shouldn't compare ourself to others

Have you ever think of while you want to be look like someone, as strong as others, as slim as others, there are also someone want to look like you? As a woman and mother, I can say it is quite challenging to keep up to the society standards!!! But the fact is, have you look back a few years or few months ago, how far you have come to? Not necessarily appearance wise, your mental health, your overall health, how confident you feel etc. There is no such thing as " Perfect weight " Or "Perfect body Shape" if all you do is " Comparing yourself to someone else". You have to understand those models and celebrities you are admiring they have professionals watching their diet and train closely, oh and don't forget angle and filters too!

In my opinion, perfect weight and perfect body shape is when you look into the mirror, feel confident about yourself, you can see how far you have come to, you feel good and healthy, you have adapt your lifestyle into your role( between work, family, friends etc) . Of course setting goals is essential, but don't let goals stress you out. If you slip off occasionally don't waste time to blame yourself, instead move on and start a new day.

 

All the best with your journey ❤

 

Lots of love,

Vicky❤

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Every little progress counts

Every little progress counts

Every little progress counts
Good morning everyone! 
At times, we forget how far we have come to until we flip through our old photos and reminisce. Everyone's progress is different and a majority of us want results right away! But remember, it did take time (many years for some) to put on the unwanted extra weight/fat/health issues. So it will take time to reverse this. 
My previous me was obsessed with scale numbers, and as a result, I was depressed and anxious with my result for years. Comparing the scale numbers from now to what it was 12 hours ago would often be the norm. Then I would make excuses where that 100g weight gain could have come from. This continued for many years and every time I showed a little loss of weight on the scales, it was an empty victory as I dreaded how, where and when that extra kilo was going to show up.
Forward to my new Keto life, I don't weight myself often these days (maybe once in a Blue moon for curiosity). The way how I measure my progress and small wins are non scale measurements.(Some NSV suggestions are at the bottom of the post)
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My goal on a Keto way of eating is to fix my health. Then surprisingly (duh...) weight loss happened, my mental health improved significantly, my energy levels are at a all time high. It was and is amazing to see the benefits of healthy fats and eating right!
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3 years later being on Keto, I had a couple times where I went off for a month because of holidays, and I thought it would be me saying goodbye to some food which I may never see again (I needed to mourn my way😁). 
The aftermath is I suffered, suffered greatly with all the side effects from carbs and sugar literally rushing back to me. It took me quite some time to adjust back because the carb and sugar addiction is real, it does not want to let you go like a mutual break up. I felt it for weeks, and obviously everyone's body is different. But with increasing studies on Keto/Low carb eating, results are showing us that what we used to know and believe has changed. Types of foods we eat these days are different to what our parents/grandparents used to eat, we also have become more educate and aware on what foods we eat. There is more professionals who solely focus on research and are there to communicate and assist us to understand.
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Whichever style of Keto you are on, as long as it works for you and you are eating a balance Keto (Not just bacon and egg please🙈) , I would like to wish you all the best and achieve your goal 🙌
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Here are some non scale measurements which I use:
1. Take body measurements
2. Health conditions
3. Belt length
4. Clothing sizes
5. Ring sizes
6. Collar bones
7. Cheek bones
8. Mental clarity
9. Energy level
10.Skin conditions
11. Progress photos
 
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