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Blog posts & News / Keto blog

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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What Foods Are Keto?

What Foods Are Keto?

In the past years, we have seen more and more versions of "Keto Way Of Eating".

To be clear, there isn't a right or wrong version. As long as it helps and achieves what your goal is and not upsetting your body, then it is what you should stick to.

For myself and Keto Direct, we base it on the original version of Keto way of eating. We minimize/eliminate the intake of certain food groups that may cause inflammation.
We avoid- Grains, legumes, sugar, fruits(Except berries) and starch. We focus on whole foods, protein, good fats and vegetables. This version of Keto way of eating you can find from many reliable sources.

However, since everyone's body and goals are different, more different versions of "Keto way of eating" has become a controversial topic.

I personally do not represent any particular way of Keto eating, I will support all types of healthy eating ways. As long as your body likes it, your mind likes it, you are achieving your goals, then why need to care what version?

For myself, since my body is very sensitive to certain foods (I have PCOS and a sensitive stomach), therefore I am much stricter with my list of food . But, this doesn't mean I won't enjoy some potatoes,an apple, a slice of bread here and there. I follow Keto 80% of the time, so if I eat an apple occasionally is not going kill me. Don't make your Keto life feel like you are restricting yourself, that is not the aim.

In saying this, if I have a high sugar piece of cake then I can get very sick. Because my body is not used to it anymore. Once your body is used to have certain food as fuel, any other type of food you eat your body will usually react to them (Making you feel uncomfortable/unwell).

At the end of the day, find the right version of "Keto way of eating" depends on you. My aim is not about staying in ketosis, but to fuel my body with good food, which includes good fat, whole foods, low carb, plenty of vegetables for good health. Happy Ketoing! Be kind and supportive to one another❤

**All statements are opinion only, please consult your health professionals before starting any type of diets. **
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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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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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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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My First 3 Days Egg Fast

My First 3 Days Egg Fast

✏My first 3 days egg fast 🍳
👉FYI I don't weight myself these days anymore as it been stressing me out since I was a teenager. My way of measuring progress is by non scale victories and photos👈
Ok, as one of my new year goal is to try out new things! Egg fast has been one thing I've always wanted to try but have procrastinated because the thoughts of no veggies (how do I 💩)and no snacks (how will I survive) 😱😱😱😱. 
So after our holiday, we all gained a food baby. My 4 years old came up to me and rub my belly, he asked "mummy what's this?" I knew I had to do something! I am not good at extended fasting, so why not take the opportunity to try the egg fast?
I finally stepped up to the challenge. A special thanks to @no.meato.keto who came up with all the amazing egg fast recipes as well as information (you can find them in her story highlight). 
So, these are some of my tips.
1. In preparation, the day before I started to egg fast, I loaded myself up with veggies and keto food that I wanted, this way I most likely could stick to the 3 days instead of thinking of snacking.
2. Find as many recipes as I can! Also, start with a positive mind; Think "I want to try this and this." Not, "Ahhh I only can have eggs, cheese and butter!" Get excited about it!! 
3. Find a egg fast buddy! I had Peter on board with me and believe me! It make such a big different when you have a fasting buddy! If they are in same home, it makes encouragement much more effective.
4. Electrolytes!!!! It is very important to keep your electrolytes up while doing an egg fast to prevent/reduce Keto Flu symptoms.
5. Do your research! Just like anything, not everyone is suitable for an egg fast so make sure observe your body, if you are feeling unwell STOP!!
6. Consult your health care professionals if you have any concerns or have health conditions.
How do I feel? 
Disclaimer: These symptoms are based on my own observations, I have been on keto for over 3 years, which means I don't get as much keto flu symptoms comparing to someone who just started Keto. Results will vary from person to person.
On my first day I was feeling bit weak and had a light headache. I had my period on the first day when I started so it could also be the reason. I fasted for a minimum of 16 hours each day for 3 days. 
To be honest, I didn't feel hungry or need snacks, but I did feel constantly thirsty! 
I had 2 meals a day, lunch and dinner, big change for someone who loves snacking (when you surrounding by all these yummy food everyday😅😅)
 
Second day, I felt fine, just little weak (believe it was due to period, but no headache).
Day 3 I felt amazing even though the night before I only had 4 hours broken sleep. Like normally I would reach out for a cup of coffee, but I didn't! 
So what about the 💩situation...... 
Day 1: 🚫 💩
Day 2: Normal 💩
Day 3: Diarrhea
I am guessing the body is flushing out all the junk! I didn't have a stomach cramps or pain, just simply needed to go. 
If you are planning to do an egg fast, you may want to make sure you have toilet access or not starting a long road trip! 😉😆
Hope the above information is helpful to you! It wasn't as hard as I thought and I will aim for 5 days next time!. 
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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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Switch your mind to "I want this, I will make this happen"

Switch your mind to "I want this, I will make this happen"

✏Blog ✏
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Switching your mind to "I want this, I will make it happen"
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Before kids, I used to be a smoker for 15 years. I thought I could never quit smoking because it was part of my daily routine/habit. Until one day, I decided I wanted to have kids, that very same day I told myself I have to quit right now, I want the best to my baby. And just like that, I quitted, I didn't go back or think about it because I really want my own child.
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So what's my point?
Often we set new goals, obviously for a variety of reasons, we start and often get to a point we feel it is too challenging, and we naturally will start our excuses, our motivation decreases by the day etc. The truth is, doing something new or different we all will go through the stage of making it a habit and settling in. "If you want something bad enough, you will make it happen". Some people are more determined, some people take a little longer. Whichever way is fine too because you are making progress.
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If you are new to Keto/ fitness, firstly you need to switch your mind to "I want this, I will make it happen" When we want something bad enough, we will always work our ways to make it happen. Don't start at a hardcore level, begin comfortable and start to include challenges. This more likely goes a long way to success.
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All the best and don't let small setbacks stop you, they are there to show you, you are trying to get to a better chapter.
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Vicky❤
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Does it really matter when the scale is telling me I am 15kgs away from my "goal weight?

Does it really matter when the scale is telling me I am 15kgs away from my "goal weight?

Does it really matter when the scale is telling me I am 15kgs away from my "goal weight"?
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Let me tell you something-
On a Keto or any weight loss journey you are on, the hardest part is not about what food you should eat to help you loss weight; it is the habit, mindset, determination of yours that will lead you to your goal. 
I couldn't wear this coat last year because it was way too tight. This year I can wear it with some room to spare. My rings, my watch band, my bangles, my clothes all are loose on me. My skin, my health, my mind all are much better compared to last year. My face is shaping and my belly getting flatter. This is what I value! I may not have the super model figure but I am so proud and happy with my body! .
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This is probably my hundredth time to say this and I know lots of you have noticed already, DO NOT LET THE SCALE DEFINE YOUR WORTH! I am so proud so many of you understand the scale is not the only thing to show your progress! Remember to find things that motivate you on your journey not stressing you! Mental health is as important as physical health ❤
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Body Image

Body Image

Body image
A topic most of us have been through or going through. Coming from an Asian background, I constantly receive comments like "Oh all Asian are skinny", " You guys never put on weight " etc. The reality is, I wish it is the case😆. Back to when I was a teenager, we were trained/brainwashed into competition amongst family, friends and peers. "I wish I can be slim like her", " I wish I can be 45kgs", I wish I can have tiny waist like her" etc. Today, I am glad to say, I am happy with my current size, it doesn't matter if the scales is not showing me numbers on what "Society think is right", it doesn't matter that I am not a size 6, 4 or less, it doesn't matter that I don't have tone legs and arms like a supermodel, it doesn't matter I don't have abs like an athlete. 
However, it DOES MATTER I FEEL CONFIDENT about myself, it DOES MATTER how I FEEL GOOD about myself, it DOES MATTER my HEALTH is getting better, it DOES MATTER I LISTEN TO MY BODY and not exhausting it, it DOES MATTER I LOVE MYSELF and will take "Self Care Time"
There are so many different standards to define "Fitness & Beauty". The one thing you need to come to realize is if you don't see the good in yourself, you will never be good enough.
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Start learning to appreciate yourself, everyone has strengths and weaknesses, no one is perfect but that's ok, because we are perfectly human.
❤Beauty comes in all sizes❤
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