Cheating on Keto: Bad idea or nah?

“Today is a cheat day.” Why? What is it that you’re missing out on that you feel the need to go off plan? This is a controversial topic that people get quite emotional about. I have been keto since end August 2017. My son and I started keto together, and in the early days, we would play this game: “Would you cheat on keto for that? LOL! It was fun! Popeye’s chicken and patties (a delicious portable, meat filled pastry here in Jamaica) would always get a resounding YES, but we pressed on with our low-carb food, opting to relegate the Popeye’s and patties to fantasy status only. Months passed and pounds were shed and one day he reminded me of this silly game we used to play. We had simply stopped playing it because we simply didn’t crave that kind of food any more.

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Keto Caribbean Style? Yes we can!

So keto is in the news these days, all over it. And for those of us living in the Caribbean I can understand why some would dismiss the benefits of this diet and ignore the success stories by labeling it as “another north American fad.” Well, I live in the Caribbean, Jamaica to be precise, and I’ve been keto since end August 2017…and counting. And I’m not alone! There’s a small but growing community of us right here in the Caribbean and the diaspora who are living the keto lifestyle, eating the delicious high octane food that characterises our region. In my latest podcast episode I cover the following topics to show how we rock keto Caribbean style

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8 Tips for Staying Keto in a Non-Keto Household

One of the members of our Caribbean Keto Tribe reached out to the group with this question: “How do you stay on track with keto when there are people in the house who eat carbs?” It’s a very valid question. When you’re trying to change the way you’ve eaten all your life, and those same (delicious) carbs are all around you, the task can seem daunting. It becomes trickier when you’re the one that prepares most of the meals too, right? You figure that if you lived alone or if everyone else was doing keto, you could easily make a salad with grilled chicken or some cauliflower rice and curried goat and keto on. But the presence of bread in the house, that ice cream in the freezer, that box of breakfast cereal in the cupboard, the crispy snacks that you buy for the kids and the mac and cheese you’re making to go with dinner test your best resolve.

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Keeping Keto Simple: The 4 things that guarantee success.

“Don’t eat this!” “Eat more of that!” “The keto-what?” “Carbs are the devil!” “Fats are good!” “But not trans fats!” “But what about my cholesterol?” “Am I in ketosis?” “My macros need adjusting!” “Don’t count calories but count carbs? Say what?”And what the hell is a carb anyway?” “IT’S ALL SO CONFUSING! I GIVE UP!” Are you at that point yet? You’ve tried so many things, yet you’re still fat. Have you resigned yourself to being fat forever? Are you trying to convince yourself that you’re happy? Are you finding work-arounds to exist in this world as a fat person? If this resonates with you then you’re the person I’m talking to.

Don’t give up just yet… This is the Information Age, and so today, our challenge is not accessing information. Our challenge is to be able to sift through the plethora of information out there, triangulate and then decide what is valid from what is sheer quackery. So I get it. The frustration at being able to nail down exactly what to do to lose weight is all too real in the face of all the information out there. One person says “eat more fat to lose weight!” And another person insists that juice cleansing is the way to go. And yet another person says eat a wholly plant based diet. So who is right?

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How I Changed 5 Habits in order to Lose Weight on the Keto Diet

I’ve been on the keto diet for over a year and a half now. If I had a dollar for every time someone remarked to me “Wow! You have so much willpower!” I wouldn’t need to sell another low-carb bread or quiche! I don’t think that willpower has been the critical success factor for me on this journey. I have simply created some new habits that have now become my default position, the way I simply live today. I have discovered that so much of what we eat, how much we eat and when we eat, is not driven by our physiology or some biological need to survive. We do these things largely out of habit! That’s how we’ve always eaten. We always eat breakfast! Right? As I coach people in their own weight loss journeys, I’ve become interested in this whole subject of “habit” and “addiction” and change. People can and do change their habits. Sure, it takes some effort, but understanding exactly how habits work can help you target your efforts and make them count. Yes you can!

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I love sugar! How can I be happy while keto?

One of my sisters asked me a question the other day: “What have you replaced the happiness you got while eating carbs with?” For the past year and half, I’ve been working the keto diet. I’ve lost anywhere between 55 and 60 lbs as at now (nope, I don’t weigh…been there done that and I have no intention of being a slave to the scale ever again!) and I feel good! I thought about Anna’s question to me and replied with a picture of my before and “during” as I like to say, because I’m not yet where I want to be. But her question is one which a lot of people grapple with as they contemplate the pros and cons of the ketogenic diet as a possible response to a weight or health issue. And it is a valid concern. Carbs, sugar in particular, are delicious and many, many people derive actual pleasure from a good slice of cheesecake or a bag of soft chew chocolate cookies!

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The Secret to Her Success: Keto is only a part of Tanya’s weight loss story

As I’ve shared my own weight loss journey, people have opened up to me about their own struggles and journeys where weight loss is concerned. One of the common themes is one of consistency. The weight loss efforts start off with great enthusiasm. Meals are prepped, gym memberships are dusted off and salads are consumed with gusto. The first 5 lbs shed is a cause for celebration. Then that 5 lbs becomes 10 in some cases. Then it falls apart. Two months in that 15 lbs is regained and perhaps then some. Do you identify?

Continue reading The Secret to Her Success: Keto is only a part of Tanya’s weight loss story

Can The Keto Diet Help My Depression?

Low-carb and Invincible!” was my declaration one morning several years ago on Twitter. I was only a few days into cutting carbs from my diet on one of my many, many attempts to lose weight by going low-carb. I remember exactly how I felt. I was in a stressful job at the time, stressful because of the organisational politics and shitty personalities that I had to navigate daily as I tried valiantly to lead my team and deliver. That particular morning, my mind was crystal clear. I was able to focus with lazer-sharp precision. I was more decisive than usual and I was effortlessly channeling my inner and most times hidden “pleasant-yet-firm-and-direct” self. I felt the difference.

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Getting Back on the Keto Track in 4 Easy Steps

The holidays, Easter, Christmas & Thanksgiving, see so many of us straying off plan. If you’re like a lot of people, your healthy lifestyle typically takes a back seat. Between the parties, get-togethers and endless treats that characterize whatever the season is (think cake and bun and cocktails) you know you’ve a gained a few and you probably feel a tad lethargic and plenty guilty. What’s done is done. You now have a chance to pick up where you left off. Here are my suggestions for getting back on track.

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Fact or Fiction: Keto is an expensive diet. Spoiler alert: IT DOESN’T HAVE TO BE

One of the push backs against the keto diet that I frequently get is that it is too expensive! I understand how that notion can arise, especially when the images of keto food like bacon, broccoli, mushrooms, cheese, beef, heavy cream and so on come to mind. Here’s the thing: even the standard diet comprising the so-called “balanced meal” with carbohydrates, proteins, vegetables and fats can be expensive! It all boils down to what you choose to buy and consume, even on the keto diet. Continue reading Fact or Fiction: Keto is an expensive diet. Spoiler alert: IT DOESN’T HAVE TO BE