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How fasting/ eating pattern effect body weight experiment (7 days experiment)

How fasting/ eating pattern effect body weight experiment (7 days experiment)

How fasting/ eating pattern effect body weight experiment (7 days experiment)
Starting at 63.6 kg after a feast
Day 1- 62.7( mid- day) 
(after ends 18 hours fast 62.2)
Day 2- 61.3
Day 3- 60.8
Day 4- 60.3
Day 5- 60.3
Day 6- 60.1
Day 7- 61.2 (After a night out, last meal was 11pm) 
Side note- My period due in 7 days while I took this weight, within this period my body retain more fluid and weight can fluctuate somewhere in between 1 to 3 kgs.
Fasting pattern-
Day 1-18 hrs
Day 2-17 hrs
Day 3-16 hrs
Day 4-14 hrs
Day 5-18 hrs
Day 6-14 hrs
Meals: 
I have 2 meals a day, last meal will depend on my daily schedule. This week my last food intake time are:
Day 1-7pm
Day 2-8pm
Day 3-8pm
Day 4-9pm
Day 5-930pm
Day 6-11pm
Type of food-
Every meal includes:
Healthy fats (Eggs, avocado, butter, lard), protein, lots of vegetables.
Snacks- Pecan, cheese, macadamia nuts, protein chips, slim secret chocolates, jerky.
Drinks-
Water, tea, coffee, mct, collagen, ACV, electrolyte, green powder drink.
Activities/ exercises
Side Note: I am in my maintaining stage, I aim to tone and shape, my main goal for me is be healthy.
11 k steps
10k steps
8k steps
9 k steps
11 k steps
10 k steps
14 k steps
1 hr low intensity workout
Lots of movement, I move heavy boxes (stock) on a daily basis, taking care of the boys involves lots of movement. Walk the eldest to school, walk back 5 days a week etc
I personally don't recommend to use the scale for measuring progress because that numbers can fluctuate so much with different factors.
Conclusion- I did this experiment to show how numbers on a scale can change in only 7 days with -
1. Eating out x 2 (One night was a feast night), fasting etc. I have seen lots of people are stressing out when their scale number doesn't move or goes up when you are doing your best!I know what it's like, I was one of them too! But guess what? By stressing out "IT DOES NOT HELP YOU TO YOUR GOAL". Find methods and NSV (Non Scale Victory) to keep you motivated and stay focus❤
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How 3.5 week travelling/Indulging affects my body

How 3.5 week travelling/Indulging affects my body

How 3.5 weeks of indulging affects my body
In January I came back from a 3.5 weeks of holiday, it involved lots and lots of meetings with people, friends and families. I was in China, Hong Kong, and Taiwan. 6 different locations with uncountable temptations (in foods). During the trip I gained 4.5 kgs which, honestly was much less than I expected because I been ate from 9am till 12am midnight most days. 
So how was it like to travel with Keto lifestyle in my mind?
In the first week my mind was still strong, I ate mostly Keto but maybe 5 times more than usual. I did have a bit of sweets/carbs here and there to try out something new. From the second week onward, I begin to allow myself to have bit more carb and sweet. Overall the whole trip I have stuck to Keto 50%.
The thing is, I was very disciplined before the trip, the 3.5 weeks of changing foods, it has effected my body quite dramatically, I believe different environment also partly responsible. (This is my personal experience which doesn't apply to everyone)
What happened (to my body/health)?
1. First time in a year my period was delay by 3 weeks
2. My face started having lots of flat pimples
3. I begin to experience stomach issue which, I haven't had since I started Keto
4. I had the worst flu and took over a week to fully recover. Whilst on Keto my flu usually took a couple days to recover
5. I felt tried and sleepy all the time
6. I craved for carb and sugary food, I was always hungry even though I was eating constantly
To be honest I am really suprised with how much my body reacted. I didn't think by eating differently for 3.5 weeks could do so cause so many changes to my body. I'm glad to be back on my Keto journey after a bit of sidetracking.
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From left to right

From left to right

From left to right:
What I have done?
As a mother of 2 young children plus running a business, time is one thing I struggle on a daily basis. Here are some tips on what can be achieve with a hectic schedule ❤ ⭐ Keto 90% of the time
⭐ Stay active, minimum 8000 steps daily, aim for 16000
⭐Aim for 2 to 3 days proper cardio/week
⭐Only compare myself to myself
⭐Self care, keep mental health in check
⭐Engage with supportive and positive people, eliminate the negativities
⭐Non scale victory in check. This keep motivating me as my weight hasn't change as much as I expected, but the clothes i wear are getting looser
⭐Do what I can and stop blaming myself and stressing out
⭐Fasting in place, most days following 16/8 rule
⭐Give it time and be patient
Best of luck on your Keto journey and be kind to yourself❤
#keto #ketogenicdiet #ketolife #ketofam #ketomum #ketojourney #ketosis #mumslife #business #homebusiness #ketoonlinestore #sydney #motherhood #myprogress #health #healthyfat #bepatient #progress #mummy #lazyketo #selfcare #aussieketo #positivevibes #goodvibes #intermittentfasting #ketoeats #lchf #lowcarbhighfat #ketoaustralia #bekindtoyourself
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Almond MYLK Cupcakes

Almond MYLK Cupcakes

What's better than a vanilla cupcake with cream and jam? Almond MYLK cupcakes with jam and almond MYLK cream! That's what better 😋


What is so special about this?
Imagine you can have one of the smoothest ,and super delicious cupcake( as my son said) in a keto friendly setting, that only requires basic baking know how.

 

Cupcake Ingredients (makes 12 standard sizes)

-220g unsalted butter (room temperature)
-¼ cup Naturally sweet Xylitol (½ cup if you like sweeter cupcakes)
-4 eggs (room temperature)
-⅔ cup sour cream
-2 tbsp Almond Mylk
-1 cup almond flour
-1/4 cup coconut flour
-1 tsp baking powder
-Pinch of salt
-(Optional,  but worth it!) Hawthorn Farm Strawberry jam (or any Hawthorn jam flavours).

Almond Mylk Frosting Ingredients

(You will need to Double (X2) the ingredients below if you want to frost like the pictures)

-250g unsalted butter (room temperature)
-50g cream cheese
-½ cup Naturally sweet Xylitol icing sugar
-⅓ cup Almond Mylk

Method

Cupcake

1. Preheat oven to 170°C
2. In a meddium/large bowl, cream butter and Xylitol with hand mixer on low speed.
3. Add the eggs, sour cream, Almond Mylk, and mix until well combined. Do not over beat as mixture can split.
4. Stir in the almond flour, coconut flour, baking powder, and pinch of salt.
5. Using an ice cream scoop (to be even), scoop the batter evenly into your muffin tin with cupcake paper.
6. Bake for 30 minutes or until wooden skewer/chopstick comes out clean.
Take out of oven and leave to cool.

(Optional)
7. Use a melon baller or small dessert spoon to scoop a hole out the top of the cupcake. Do not scoop to the bottom or jam will leak. Fill hole with Hawthorn Strawberry Jam.

Almond Mylk Frosting
(make once cupcakes are cooled)

1. Using a hand mixer. In a medium/large bowl mix the butter, Xylitol and cream cheese on low speed for 2 minute and then Increase to high speed for 1 more minute.
2. Add the Almond Mylk and mix for an additional minute on high speed.
3. Place in a piping bag, frost the cooled cupcakes how ever you choose and enjoy! You will!

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What scale do you use to measure your goal weight?

What scale do you use to measure your goal weight?

What scale do you use to measure your goal weight?

Goal weight shouldn't determine by numbers but when you look in the mirror and feel, yes, I feel good, I look good, I am at my goal weight.

My goal weight used to be numbers- 50kgs (I am 167 cm tall). I felt I look the best at that weight. Now my goal weight is, the weight that make me feel good and look good, doesn't matter what the numbers is showing.

I always tell others, you can be at your goal weight but I bet you will eventually still want more. I think we have enough stress and things to worry in life, so why not just take this  measurement out 🚫. Instead, substitute in a scale of how happy we are right now. Non scale victory beat those numbers at all time!
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Why Keto?

Why Keto?

Hi everyone! Today I want to share some of my own experience and reasons why I chosen Keto as a lifestyle.
Keto has change and help me in so many ways which I couldn't stop spreading the words to others! 
At my beginning stage of Keto journey I only take it like another option of diet , which I been through probably at least a dozen other types. My health was in a terrible shape and I can't afford to live like that with two very young children. One day I start knowing about Keto, did tons of research plus a nutrition course( Yes I am the type need to know what's going on before I committed 😝)before I said yes I will give it a try because it is a diet that is against to what we been taught in the past.
Fast forward 2 years later, I have learn so much about how food can effects us physically and mentally. With Keto Way Of Eating you will notice the changes in how you value food, how nourish your body with whole food can effect you mentally, how much energy you can get with eating the right food, how you discover this amazing version of yourself which you didn't know exist, how you no longer rely on numbers to make you feel your progress is worth it, non scale victory beat all those figures! We also will notice how we can ignore those negative comments from others who don't understand Keto . What matter is we are on it, we feel and see the different, that's all you need to care about. Progress and result are the best way to show people your determination is worth it. So keep your head up, give yourself a pat on the shoulder, tell yourself to stay focus, Keto is worth it❤
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Our 1 on 1 with JEEERKS

Our 1 on 1 with JEEERKS

I am very honored to be interviewed by one of our amazing supplier @jeeerks. Here is a bit of Keto Direct behind the scene-

JEEERKS wouldn’t be the success it is today without the help of some of our wonderful distributors. This week, we spoke to Vicky from Keto Direct, who sell the JEEERKS range, to find out more about them and the driving force behind their thriving small business.

Could you tell us a little bit about Keto Direct?

We started Keto Direct with the fundamental purpose of helping people follow the Keto lifestyle in a more affordable and convenient way. 

My partner, Peter and I both benefit from the Keto/LCHF lifestyle, as it has made a marked improvement on both our health and energy levels, and we wanted to others to experience the same.

What is Keto all about exactly?

There are quite a few interpretation of the Keto way of eating. Just talking about carbohydrates alone will require an entire afternoon and a big pot of tea!

For us, the Keto lifestyle basically means nourishing our body with good fats and whole foods our body needs, avoiding carbohydrates and sugars, as well as learning how to appreciate our body, so it performs to its' full potential.

What was the driving force behind establishing your business?

We believe in Keto because it benefits us in so many ways, particularly in terms of our health. We have seen so many positive results, which we want people to experience for themselves! 

We hope everyone can see the benefits from the Keto way of eating. It is not a quick fix, it is a lifestyle change in which you learn to enjoy and appreciate great, healthy food. Let's not live a medicated life dictated by poor food choices, instead, we should be striving to be the best version of ourselves through our diet.

What kind of products can people expect to find on your site?

You will find mostly practical Keto/ LCHF products, but also some interesting and trendy products. We aim to stock a more affordable range of goods that pique our customer's interest. We ensure our product's ingredients is nutritious in order for it to be suitable to the needs of our valued customers.

What were some of the highlights for Keto Direct in 2018 and what does 2019 hold for you?

We started Keto Direct at the end August, 2018, so I guess we are relatively young compared to some other online companies. However, our passion for Keto and ensuring customer satisfaction has led us to where we are today. We have attained a group of loyal customers in a short period of time, which is most humbling. In 2019, we aim to extend our product range and services, proving that when you shop at Keto Direct, we don't just see you as just a customer, but more as a part of our Keto family.

What do you love about jerky? Do you think the jerky market is expanding in Australia?

We love jerky because... I can't find a reason not to! Especially with delicious guilt free jerky like JEEERKS! We love how we can choose both soft or hard texture in a multitude of flavours, (Original Hard JEEERKS is my go to) which is a reflection on how thoughtful Pip is - she really pays attention to the finer details for her consumers.

From our perspective, the jerky market is definitely expanding in Australia as it is a great source of protein and can be used in many different ways. The Keto community has embraced jerkies and JEEERKS definitely ticks all the boxes.

Do you have any words of wisdom or advice for small business owners trying to get into the market or establish their brand? 

We believe everyone should have their own style if they want to start their business. You want people to remember you so you need to put the effort in! No matter what products you sell, you need to sell it to yourself first. "Would I buy this? Would I use this?" BELIEVE IN YOUR PRODUCT. 

But, most importantly, have the best people surrounding you with guidance and as hard as it can be at times, constructive criticism.

Link:

https://instagram.com/ketodirect?utm_source=ig_profile_share&igshid=jdjflz3u1j69

Facebook page: Keto Direct

https://www.facebook.com/pg/ketodirect

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Do it becasue you want to

Do it becasue you want to

Do it because you want to-
When it comes to setting goals that are new, you need a plan, motivation and determination to get there. It is important you understand you "want to do it" instead of " Everyone else is doing it, I need to do it too".  Keep your progress in check, if one way does not yield results look for another, allow yourself to make mistakes but learn from your mistakes. Try not to compare your progress to other, surround yourself with strong, determine and, positive people. This always make your journey easier.
It is hard to stay positive and strong at times, but we all have the ability to make it work, it comes down to "do it now or later?" Later never happens.
If you put the effort in, results will show. Give it time, stop making excuses, do more, talk less.
Keto Direct
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Keto Chill Con Carne & Cauliflower Rice

Keto Chill Con Carne & Cauliflower Rice

Chilli Con Carne (Keto)
Ingredients
500g Mince beef
1 Can chopped tomatoes
1 Brown onion chopped
1 Capsicum chopped
2Tbls Paprika
2tsps Garlic powder
1tsp Himalayan Sea Salt
1tsp Ground black pepper
1tsp Chilli powder
Greek Yoghurt or Sour cream to finish
Method
1. Brown the mince beef in a frypan. Remove from heat once done.
2. In another medium pot, add Tomatoe puree, chopped onions and capsicums into. bring to a simmer.
3. Add beef, all spices and sauces into the pot, mix through and simmer for 10-15mins to develop flavour. You can adjust the amount of chilli sauce/powder to your liking.
4. Serve over cauliflower rice or with Konjac rice and add a dollop of yoghurt/sour cream to finish.
Cauliflower Rice (Serves 4)

Ingredients

1 Cauliflower
1 tsp of coconut oil (not needed if you have a good non-stick pan)
1 Tbsp Mingle Garlic and Herb seasoning
2 tsps finely sliced mint leaves

Method
1. Grate cauliflower (using the largest hole) into a large bowl. If you have a food processor with grating attachment then you can save lots of time.
2. Heat up pan and place oil (if needed to create non-stick)
3. Add cauliflower and stir under medium heat for 5-10mins, if you want a nuttier taste then turn up the heat to high for the last 5mins.
4. Add seasoning and finely sliced mint, stir and take off heat.
5. Serve whilst hot. Can be frozen and reheated in the future (up to 6 months, if it will last that long)
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My meals

My meals

My meals
Most days I practice 16/8 Intermitted Fasting. My last meal is at 7pm until 11am the next day. If I do feel like breakfast, the following menu will apply: 
 
Breakfast: 
2 eggs (soft boiled, hard boiled, scrambled with butter, sunny side up). A few cherry tomatoes, spinach (fresh or cooked) sprinkled with Hemp heart topper, handful of seed and nuts. 
or 
avocado, cheese, eggs 
or 
Fat head bread rolls, cucumber, Little zebra chocolate (Yup I am random😛) 
Or Locako Coffee Creamer with coffee
 
Lunch: 
Stir-fry vegetables and a serving of meat add Melrose Mct oil
or 
Broth me bone broth, a plate of veggies, a serving of seafood/fish. 
or 
Zero Noodles with broth me bone broth, serving of meat and veggies
Or 
Fat Head Pizza with a side of salad 
 
Dinner: 
Pan fry crispy salmon, kimchi and cabbage soup, handful of seeds and nuts. 
or 
Steak, Roasted veggies sprinkled with pimp my salad toppers
or 
Home-made fish cake dip with Keto Kitchen Corner relish, a side veggies and Fat Head bread. 
 
Snacks: 
Found some ideas from our recipes! When I am busy, they are my life saver! 
Home baked goodies. I used Nuts About Life almond meal and psyllium husk! I am very thankful to have a husband very good at cooking :) 
-Nuts-About nuts are also my favourite on the go snack 
 
Desserts: 
Homemade jam drops, I use Keto Kitchen Corner jam 
 
I also always make sure to drink my 2.5 litres of fluid (water, tea) per day.  
Be aware of your own recommended fluid intake and take my meal plan above as research information. Eat lots of greens! Always consult your health professional for any advice or recommendations concerning your dietary intake.
Be creative! The more options you have on your Keto menu the more likely you will stick to them😊 Meal prep also helps🙋
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What exercises do I do?

What exercises do I do?

What exercises do I do? 

When we hear the word ' Exercise' we feel as if we need to full on intensity to get result. The fact is lots of us especially mothers who don't have the luxury to spend hours in gym so what kind of exercise we can manage to sneak in our hectic daily routine? 
  
*Note: I don't go to the gym, I do most of my exercise at home or go for a walk, hiking etc. 
  
1. Buy a step counter and aim for minimum 8k steps daily. You may think 8k sounds a lot but the reality is I do 10k easily daily without trying! I guess that is one bonus part of having two little ones there are just so much to do! If you don't have kids no worries! Try park your car little further and walk those extra bits! Working in the office? Go up and down the stairs on your lunch break you will be amazed how fantastic it is to tone your lower body and burn fat! 
  
2. Dancing with the kids 
What a perfect way to entertain and bond with the kids while exercise the same time! We got the Wii Dance game at home and we love the Wii Dance time! It's fun and make you sweat at the same time! 
3. Dumb bell weight training , Dancing, Cardio, Aerobic 
As following are some You tube links that I enjoy the most hope you will like them too! 
Weight training- 
1.https://www.youtube.com/watch?v=pUDIhNkVCZ8&t=0s&list=PLVf7k53N1vFDgWokyJmg1bi6VYJmbP4ol&index=3 
2.https://www.youtube.com/watch?v=QAuGN3nd6AU&index=9&list=PLVf7k53N1vFDgWokyJmg1bi6VYJmbP4ol 
Dancing- 
1.https://www.youtube.com/watch?v=GOsucbWyTvs&list=PLVf7k53N1vFBXwTUJS4JZmH32LD48jTkU 
2. https://www.youtube.com/watch?v=-VEP9zl8K-4&list=PLVf7k53N1vFBXwTUJS4JZmH32LD48jTkU&index=2 
Cardio, Aeriobic 
https://www.youtube.com/watch?v=tj9d6aBOzDo&t=21s&list=PLVf7k53N1vFA5Ob3Zn0nN5etcFp6aX9jJ&index=4 
https://www.youtube.com/watch?v=tj9d6aBOzDo&index=3&list=PLVf7k53N1vFA5Ob3Zn0nN5etcFp6aX9jJ 
 
 
  
Bottom line, pick a routine that suit your lifestyle and you have interested in over what everyone else are doing! Because if you enjoy it you will look forward to it instead of feeling stress about doing it! P.S. My father is a professional personal trainer since he was young although he suggested many other exercises which may can show significant result however, I found pick a routine to suit my lifestyle is more likely I can stick to it, consistency is the key! 
Also consult your health professional before you start any type of exercise if you have concern, do remember everyone’s body is different and also listen to your body. Rest is as important as exercise to achieve your goal! Push yourself but not hurt yourself. Happy exercing :)
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How I merged into Keto

How I merged into Keto

How I merged into Keto

Hi everyone! I will be sharing some of my tips and experiences about how I merged into a Keto lifestyle. Remember these are my own experience, if you do have any concern make sure you consult your health professionals before you begin!

Personally I benefit from Keto in so many different ways and passionate about spreading the word and methods in the hope it can help others!

I tried both diving right into Keto and slowly merging into Keto. I found merging in is much better because:
1. I was less likely to be hit by the Keto Flu
2. I didn't feel I had to make dramatic changes so quickly
3. I developed and fine tune my new eating habits at a smooth pace
4. Progress was more rewarding, steady, and consistent

How did I start?
- I gave away all non-Keto compliance food and stock up Keto friendly food in my pantry and fridge

It is important to do this as your first step because you want to make sure you eliminate all temptations and have easy access with all Keto products. This definitely gets you into a Keto lifestyle sooner!

- Produce meal plans. You begin a novice, so plan for what your going to eat, don't wait until you hungry and then figure it out. I changed and extended the menu as often as I could to keep it interesting!

We want to keep our Keto journey fun and interesting so we can stick to it and make it work! Believe me there are so much amazing Keto recipes, products and snacks available these day that you will love this way of eating!!!

-Set mini goals

I bought a piece of clothing I liked one size smaller and aim to fit into it! I found setting mini goals works better because it is more realistic and you feel more motivated about doing it. Remember it's not about the end result, it's the life you want to live.

- Allowed myself to enjoy a little treat on special occasions

Keto is a lifestyle so still celebrate when there is a special event! Just be mindful with treats! If you know you will be attending a party (it would be mostly carb loaded) eat lots of healthy fat ,veggies and protein before you go, prevent the likelihood of overeating on carbs. And, always remember, what sugar and carbs does to our body after you eat them! If I go to a birthday party I will have a few mouth full of cake, and that's all, I'm satisfied. It's not hard to say no when you see so much more benefits from avoiding the sugars!

- Have your partner to do Keto with you, (or at the very least understand why)

I think most of us always has that dilemma; when we are deciplined but our partner is just doing absolutely opposite. So if you can convince your partner to team you up the success rate will be much higher😉. If it's not their thing, make sure they understand and respect why you have chosen Keto/LCHF.

- I take measurements instead of weighing myself, also take selfie of your whole body

I used to rely on the scale a lot on my progress, it was obsessive and too stressful. About 6 months ago instead of weighing myself, I took measurement and selfie of my whole body to check my progress. I found this is much more accurate because my goal is to physically look better (and feel good of course), not just to impress the scale😉. When you take measurement make sure try to do it about the same time every month and postpone a few days if you had a big feast or event to be more accurate.

The last thing, GIVE YOURSELF TIME

It took time for us to gain the weight and get into a bad state of health.
So don't give up because you didn't see a change this week or the next. Your body will need time to heal and adjust so if you be consistent, your health will get better, you will feel better, you will look better and the weight loss is just, lets be honest, fantastic!
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