Here are some of my favorite documentaries addressing the truth about sugar. I also included a short to-watch list at the end—documentaries that I've started watching (but haven't finished) that I find are worth looking into.
Please watch and pay attention.
Sugar is indeed the tobacco of our time.
Enjoy!
Or not, really, because once you're done, if you're like me, you'd be angry. Angry at how the love for money trumps the love for truth and health and wellness. At how these industries have been fooling us for ages through ~marketing~ and ~bribery~. They've been paying scientists to manipulate facts and rig studies in favor of the Sugar Industry for decades! AAAAAAAAAH!!!
You'll understand what I'm saying after watching these eye-opening documentaries.
Fed Up
(Trailer)
An examination of America's obesity epidemic and the food industry's role in aggravating it.
Watch full documentary here. Also available on Netflix.
I am so excited to share with you my experience on getting a lipid profile, and of course the RESULTS! Last week I was obsessing over getting my body tested for a bunch of stuff just to see if living a high fat and low carb lifestyle is really doing my body good. It's also been years since my last physical exam, so it's about time for a check-up. First and foremost, I wanted to know my cholesterol numbers after a year of eating high fat and low carb through a lipid profile. A lipid profile (otherwise known as a lipid panel or cholesterol test) is a blood test that measures your total cholesterol level, HDL, LDL, and triglycerides.
In all honesty, half of me was anxious to get the test. I've been taught all my life that eating fat will cause heart issues and high blood pressure. Sure, I've been feeling the great effects of keto, but I guess I just wanted to put all my doubts (from years of brainwashing by the media and the government) to rest. I also wanted to be assured that I am on the right path to wellness in terms of eating.
I called Healthway in Shangri-La Plaza Mall to inquire about getting a lipid profile. Apparently, a 10-hour fast is needed before extracting blood—and it must be strictly and exactly 10 hours of no food before getting the test. NO more, NO less. The test costs P1,800. I was told there was no need to "book" for a slot and I can just be a walk-in patient. I was also advised to show up a few minutes before the 10th-hour mark of fasting just in case I had to wait for my turn for the blood test.
I decided to go yesterday, August 2 (Wednesday).
On Tuesday night, I had my dinner at around 8:30pm. Usually I'd eat my dinner at 7pm because of intermittent/intelligent fasting. For that night, my 16:8 fast wouldn't matter anyway since I had to eat a little snack before going to bed, so I made sure that my stomach was on a fasted state for just 10 hours (6 hours less than my usual). I ate a few pieces of raw almonds and some kale chips at 11:15pm as I planned to be at Healthway at around 8:45am. This gives me 30 minutes of waiting time in case someone went ahead of me.
Because I'm me (LOL), I snoozed my alarm and ended waking up past 8:45 (oops!). I rushed to Healthway and I got there before 9 (I teleported! Just kidding, I live nearby). I was asked to fill up a form, pay for the test, and then proceed to the blood extraction area.
The nurse that collected my blood did a great job, ang gaan ng kamay niya. I was done in less than 5 minutes!
I was advised that my results can either be picked up after 24 hours, or can be requested to be sent via email. Of course, I chose the more convenient option. (Let's take advantage of the perks of living in the 21st century! LOL.)
I got my test results today at around 10:30am.
Now before we get to my cholesterol numbers, a few disclaimers (this is a lie, it's a LOT).
I did not consult a local doctor to interpret my results. Partly because the reading/analysis wasn't included in what I paid for (IKR?!), and truth is, it's so hard for me to trust a doctor these days. I have a lot of valid reasons, and one is, doctors here in the Philippines are so misinformed about FAT. Whether it's fat in relation to health, cholesterol, or the fat we consume, majority of the people in the medical industry have just been heavily brainwashed to vilify it. Predominantly are fatphobic while very few are body positive. The ones who are fatphobic do not do enough tests or ask the right questions to really get to the bottom of what causes a patient to feel sick. It's like the moment they see a fat body step in their office, their "one-size-fits-all" version of a cure is automatically weight-loss.
I find this unfair because there could be a hundred other factors why a person is suffering from (for example) back pain, not just the excess weight. But like I said, most doctors would be quick to point out that weight-loss would alleviate the pain more as a biased assumption, rather than an objective conclusion.
My sister had similar experiences with her PCOS. Doctors would hastily prescribe her Metformin or birth control, despite the depression, mood swings, uneven heart rate, nausea, and other terrible side effects that come with it. They were quick to tell her a simple "medical advice:" lose weight. Now, IF these doctors really took the time to listen to my twin sister and try to truly address the issue, they wouldn't rashly say, "just lose weight." IF these doctors researched and updated their studies enough, then they would've told Danah to cut back on the sugar and the carbs instead, as it is the main culprit of inflammation and insulin resistance that worsens PCOS (and could even lead to diabetes). See, there's a difference between telling someone to merely lose weight, versus quit the sugar and carbs. (My sister's period returned to a regular cycle just 2 weeks after living a high fat low carb and zero sugar lifestyle—a very good sign that the PCOS symptoms are slowly being eliminated—NO thanks to her old OB-GYNE.)
Another reason why I am not keen on believing most doctors is because the health industry has stopped being about health a long time ago. Today, it's just about making money. It's about fulfilling the greed of the industry at the expense of our health. And how do they do that? By making customers, of course. And how do they make customers out of us? By making sure we're sick with the help of the food industry, and then falsely providing "cure" that never does what it promised. And worse, these "cures" often have negative side effects or cause another illness to develop! How will they earn millions (if not billions) of pesos annually if they cured a patient right away? Of course it's better to have a consistent customer. Hence, a lot of patients being put on "maintenance medications" when there are BETTER ALTERNATIVES AND PERMANENT CURES. They don't want us to be well.
Another way they do this is by manipulating the "standards," "ranges," or "numbers." In the video below, Dr. Eric Berg exposes the reason why A LOT of people are on Statin (cholesterol-lowering drugs) nowadays. It's because a group of doctors changed the healthy range of LDL to a much lower one, altering the acceptable count for LDL. Why did they change it? For money of course! They probably had an agreement with a drug company of how much dollars they'll get in exchange of prescribing pills to "lower cholesterol" to the masses. Therefore, people automatically resort to Statins (Lipitor and such) to treat their "high cholesterol" (which Dr. Berg contends as nothing to be worried about).
I hope I'm making sense. This is just the reality about the medical industry these days. Sadly, scientists can be bribed to control studies to get more grants. Doctors can be puppet-ed into prescribing more drugs to their patients despite the ugly side effects for more money and recognition. Quoting from this Medium.com article written by Dr. Jason Fung:
"There is a clear correlation between the number of articles they had written (or been cited) and the amount of money received. This means that these ‘experts’ are those professors and doctors at all the best universities all over the world. These are the doctors that lecture other doctors and medical students. In general, the more prominent a physician, the more money he is taking from industry."
I'm not saying all doctors are this way. There are still good doctors out there, but you must be very vigilant to see how they are as professionals. Get to know them and what they stand for. If they still believe that fat is bad and will cause heart diseases, I'd be suspicious. This has been disproven so many times. If they think cholesterol automatically means BAD, then I'd have my reservations for trusting every word they say.
One doctor that I trust is Dr. Eric Berg. I love watching his videos, because they're all highly educational yet simplified. He has taught me the specifics on how to do keto right, how to do intermittent fasting right, and today, he taught me how to read my cholesterol numbers. (DON'T YOU JUST LOVE THE INTERNET?)
That's right. I am interpreting my lipid profile results with the help of a doctor from YouTube and other health experts from the suggested videos on the sidebar. LOL! (Note: I am so happy I discovered Jimmy Moore today! He's the author of "Cholesterol Clarity" and is a very renowned person in the high fat low carb community. He's talked to hundreds of doctors and medical experts to find out the truth about cholesterol. Please watch this video.)
BUT of course, I had a "woke" doctor check my interpretations too. Thankfully, I know one that I trust enough to cross-check my results. A few months ago, Danah happened to hear Dr. Rolando "Oyie" Balburias (M.D., FPCP, AFMCP) speak in a singles' ministry event about living a healthy lifestyle. He boldly spoke on how the food industry doesn't really care about the health of the masses, how they are slowly poisoning us to make money out of our sicknesses, how fat is wrongfully condemned today, and how certain "healthy" lifestyles are far from healthy at all (juicing).
Obviously, I instantly liked this doctor. He knows what he's promoting, and what I love about him is that he prescribes FOOD to heal the body. Imagine that?! A doctor who knows for a fact that food can either destroy or heal the human body, and he's made this his main approach with his patients. A "food" doctor. Amazing. Far from the typical, traditional doctor who just whips out a prescription pad and scribbles a bunch of drugs for you to buy halfway through telling him how you're feeling unwell.
I instantly became a believer of Dr. Oyie as he echoes the same principles of Dr. Berg. I've binged watched almost all of the videos of Dr. Berg online to know that he is also very credible. He busts so many myths on fat and cholesterol that's just very eye-opening, and I love that he is also exposing the fact that there are indeed doctors that are tied to drug companies. This why so many are still skeptical about high fat and low carb living until today, despite all the new data that proves that FAT is good for us!
Okay, I've said my piece (or pieces, ang dami ko na namang sinabi eh, LOL), now to show you the results!
Apparently, we use mmoL/L here to measure cholesterol. I had to convert everything to mmdg/L since that's the unit Dr. Berg is using.
Dr. Berg's guidelines for healthy cholesterol levels: HDL:>46 for women (>40 for men) LDL: <130 TRIGLYCERIDES:<150 TOTAL CHOLESTEROL: Dr. Berg doesn't care much about this number, because if you're eating high fat and low carb, then most probably your cholesterol will be high. Instead, he advices to check if you're high risk or low risk for heart diseases using this formula: TRIGLYCERIDES divided by HDL (Triglycerides/HDL ratio). TRIGLYCERIDES/HDL RATIO: <2
My results converted to mg/dL:
TOTAL CHOLESTEROL: 5.63 mmol/L = 217.71 mg/dL LDL: 3.36 mmol/L = 129.93 mg/dL ✅ HDL: 2.03 mmol/L = 78.50 mg/dL ✅ TRIGLYCERIDES: 0.52 mmol/L = 46.05 mg/dL ✅ TRIGLYCERIDES/HDL RATIO(AKA GOOD HEART HEALTH): 46.05 (Triglyceride) / 78.50 (HDL) = 0.586 ✅ For reference: (This chart is aligned with Dr. Berg's guidelines)
When it comes to my total cholesterol, I'm not bothered one bit even if this chart says my number is "borderline high" at 217. Again, since I've been eating high fat, obviously my cholesterol will be high as well. BUT like what Dr. Berg said, this shouldn't alarm me at all if triglycerides are low as well as the triglycerides/ HDL ratio.
Here are just some essential videos (from Dr. Berg) to watch to have a better understanding of CHOLESTEROL:
So Dr. Oyie told me via text that, (and I quote) "You have nothing to worry about. Compute your TOTAL CHOLESTEROL / HDL RATIO. It's 2.77, very optimal."
AAAAAAAH!!!! MUSIC TO MY EARS!!!!!! I asked him a follow up question on the healthy range for the total cholesterol and he said it's 4.0.
(I cross-referenced above data with Dr. Berg's ranges and it matches, hence me trusting this chart.)
So, let's compute:
217.71 (Total Cholesterol) / 78.50 (HDL) = 2.77
IF OPTIMAL RANGE IS <3.5 (or 4)... THEN THIS MAKES ME... (SAY IT WITH ME...) OPTIMAL!!!! WOOOHOOOOOO!!! (Okay I'm done gloating. LOL!)
I AM SO ECSTATIC THAT THE RESULTS OF MY TEST PROVE HOW MUCH BETTER MY HEALTH IS! I FEEL GREAT! Whew! All the hard work of quitting sugar and adjusting to a high fat and low carb lifestyle do pay off! I am on cloud nine!!!
I am just happy that I took the first step in living a ketogenic lifestyle, as it propelled me to search for more ways to better my health, like getting "primed." (Please know that eating right is just 20% of total wellness! Talk to my Coach Chad Davis if you want to learn the secrets and principles we live by!) I also hope that this encourages more people to stop fearing fat. Do your own research and be diligent with counting your macros when you start. Don't just dive in without studying a high fat and low carb lifestyle, as well as the different sweeteners you'll be replacing your sugar with. Trust me, you need to do your research! (Read my first article on living high fat and low carb here.)
I never thought I'd feel this great in this body. I already thought I was "healthy" for the longest time until my eyes were opened to the truth about the sugar and carb industry. I'm not exaggerating, but this is the best I've ever felt, and I know if I keep at it, it's just going to keep getting better. Ever since I turned 25, I've always asked God to redirect me to the path where I'll bloom to become the woman He wants me to be. And after a year, I think I'm finally on the right path—towards wellness, having a deeper faith, and becoming a louder voice in this generation.
(Okay, that's enough internet for me for the day! I'm done geeking out!)
Finallyyyyyy! I've discovered enough healthy snacks and desserts that I tasted myself to make a list of junk-free treats! Perfect for us who are doing our best to live a life free from sugar and carbs! WOOOHOOOO!
I am so excited to share and write this! I can't believe this day has come! (There aren't really a lot of options for us keto-freaks, hence the enthusiasm. LOL.)
Ever since I started living high fat and low carb, I've been constantly on the hunt for keto-friendly treats for days when I'm too lazy to make my own. There were times in the past when I won't be able to resist the urge for junk food, but I'd always end up having stomach issues and migraines. SO NOT WORTH IT.
Today, it's been 2 months of strictly living keto again and I'm feeling better than ever! WOOT! I also only eat twice a day (lunch and dinner) as I am doing intermittent fasting everyday, so I eat these snacks before or after my meal. My coach Chad of Primed For Your Life said it's best to incorporate "snacking" with your meals. Besides, if you're living a high fat and low carb lifestyle, you'll always be full so there's really no need to eat every few hours, even for a little snack.
Please note that you can't indulge on some of these treats every single day just because it's junk-free, sugar-free, or keto-friendly. The point of keto is to get rid of sweet cravings so make sure the desserts and non-vegan food items on this list are pursued for what they are: TREATS. Like I said, I only run to these alternatives on the few occasions that I feel snack-y. In my personal opinion, it is still best to make and cook your own food so you know exactly what goes in it. 😊
Okay, enough rambling. Let's get to it! Here's the list of my favorite go-to ketogenic-friendly snacks that can easily be bought from a store—or online!
Kale Chips
A little expensive, but curbs my cravings for potato chips! Didn't know I liked nutritional yeast until I tasted Take Root's kale chips smothered with it! Favorite flavors:Vegan Cheeze and Sour Kream Price:P220 for a 60-gram pack Available in:takeroot.ph
Dr. Zevia Soda
Healthiest soda that ever existed. Sweetened with pure liquid stevia with no hidden maltodextrin! Maltodextrin is an artificial sweetener usually mixed with powdered stevia. It has a higher glycemic index than table sugar! Watch out for this ingredient in "sugar-free" products! Favorite flavors: Ginger Ale, Ginger Root Beer. (Didn't like Strawberry and Lemon at all. I have yet to try Cola and Grape!) Price:P69 per can Available in:Healthy Options
Cheese
Please note that you must stay away from "processed cheddar cheese flavored slices." Just because it looks like a slice of cheese doesn't mean it's the real deal! Another way the food industry deceives the masses. KALOKA! It's a general rule of thumb that hard cheeses are lower in carbs—Grana Padano, Raclette, Manchego, and Parmesan are a few examples. Soft cheeses are okay too, just make sure to include the carb count in your allowed daily limit. Favorite Types:Havarti, Camembert, Fresh Parmesan, Manchego, and Raclette. (I usually pick European brands or get from Rustan's deli section.) Price:Depends on quantity and type of cheese Available in:Most supermarkets and deli stores like Sänti's and Bacchus
Cold Cuts
Perfect when I'm PMSing because I always crave for salty food! Favorite Types:Spicy Salami, Prosciutto, and Jamon Serrano never fail to satisfy! Price:Depends on quantity and kind of ham Available in:Most supermarkets and deli stores like Sänti's and Bacchus
Salted Duck Eggs
Obviously I have a weakness for salty stuvvs. LOL. I love the organic ones with really oily yolk, as oily as a pubescent kid's face. (EW LOL) Favorite Type:Organic (Definitely NOT the red-shelled ones) Price: P15++ per piece depending on size and brand Available in:All supermarkets, wet markets (palengke), and organic markets
Daboy Chicharon
If I'm craving for something crunchy and fatty, this is what I get my hands on! I usually prefer the mahangin chicharon over this, but there are days when I just need some o' dat back fat goodness. LOL! Perfect with spicy tuba vinegar! YUMMMMZ! (This is probably fried in vegetable oil that is loaded with trans fats, so I leave it up to your discernment whether to snack on this on not. If you do, please eat on very few occasions and in small amounts!) Price:P180 per pack Available in: Order through Daboy dealers (LOL seriously)! Look for them on OLX or ask me!
R. Lapid's Chicharon
This. This!!! R. Lapid's cocktail chicharon has become my replacement for corn chips when I make guac or nachos. Love this so much! It's so good dipped on some sour cream too! It's the vessel for all dips! LOL. It's also free from trans-fats which makes it the better choice of pork rind snack. Price:Around P160 for the big pack Available in:R. Lapid's stores
Seaweed
Nori. 'Nuff said.
Make sure to check the ingredients. I remember the brand I kept buying before contained vegetable oils and maltodextrin.
Favorite Brand:Any brand as long as it's maltodextrin-free. I usually get the pack of individually-wrapped ones.
Price:Depends on brand, size, and quantity
Olives
A jar of green olives is a staple in my home. I love pairing it with cold cuts and cheese or cooking with it! Favorite Brand: Molinera (because it's cheap. LOL) Price: P200++ for the biggest jar (depends on which supermarket you buy) Available in:All supermarkets (I get mine from Pioneer Center)
Raw Whole Almonds
I love nuts. I used to eat peanuts (boiled or sun dried!) all the time until Chad corrected me and said peanuts aren't nuts, they're legumes. Since then, I only consumed almonds. Other nuts are okay too, but I find it hard to control myself specially with pistachios! Almonds the best for me, but still has to be consumed in small amounts as it can easily add to my allowed net carbs per day. Favorite Brand: Heritage (only because it's the cheapest I could find!) Price:P400-500 (depends on which supermarket you buy) for 500 grams Available in:All supermarkets (I get mine from Pioneer Center) Bucheron
This just bursts with umami goodness in your mouth. If you're wondering what bucheron is, it's chicken craw. It's like a part of their esophagus if I'm not mistaken. Weird, but this stuff is wildly good and packed with protein. It tastes like meaty potato chips. I LOVE IT. (This is probably fried in vegetable oil that is loaded with trans fats, so I leave it up to your discernment whether to snack on this on not. If you do, please eat on very few occasions and in small amounts!) Favorite Brand: Rosalie's Spicy Bucheron Price: P150 (small) and P250-P300 (large)
Baked Goodies by Patricia Noel
Patricia makes the best keto and paleo treats ever. AND I MEAN EVER!!! I'm so glad she exists! She only uses 70% dark chocolate in all her baked goods, so it's really low in sugar which is acceptable to some keto-erts (almost sugar-free!). For her flour, she only uses homemade coconut flour or almond flour. The best part? It's really gooooood, not like those "healthy" treats that taste like cardboard. LOL. Favorite: Everything she bakes is goooooood, it's hard to pick just one! I LOVE ALL OF THEM! Price:P1,100 for the cake (8 inches in diameter); P70 each muffin (minimum order of 12 pieces); P60 for the chocolate chip cookie (minimum order of 10 pieces). Available per order: Contact Patricia via mobile 0917 630 4486
Sugar-free Brazo De Mercedes
When my mom sent me a photo of this sugar-free dessert via Telegram from La Brazorria De Lasevil, I just drooled. But before I fantasized about this eggy goodness in my mouth, I had to ask what sweetener they use since some artificial sweeteners can still spike blood sugar. Apparently they use isomalt, which has a glucose index (GI) of 2, which makes it perfect for me and diabetics. As for the dairy used in the yolk, they only use butter. IT'S PERFECT. However, please note that isomalt must be consumed is little doses (as a treat) since it can have laxative effects if taken in moderate to large amounts. Besides, one slice is all you need to get high on sweetness! Favorite Type:Brazo De Oscar (this is what they call their sugar-free Brazo De Mercedes) Price:P500 (half roll) and P850 (full roll) Available in: La Brazorria De Lasevil store branches in Ayala The 30th and SM Aura
No Sugar Added Ice Cream
Aaaaah. Arce Dairy LITE saves the day. It took a long time for me to find the perfect sugar-free ice cream for the same reasons that not all artificial sweeteners are the same. I was so happy when I found out that they use sugar alcohol xylitol, which has a very low GI of 2. It must be said that "no sugar added" and "sugar-free" are NOT the same thing. No sugar added means other ingredients used may have a slight sugar content in it, and for this case, Arce Dairy can't claim that their lite ice cream is sugar free since they use (Carabao) milk which has lactose in it. Sugar-free means there is 0 sugar in it, but doesn't always mean it's healthy, as the food industry has concocted non-sugar sweeteners that actually have a higher GI than sugar itself. Favorite Flavors:Cappuccino, Mantecado, and Cheese Price:P105 per scoop, P200++ for a pint, P600++ for half a gallon Available in:Arce Dairy stores and most supermarkets
Another brand that offers no sugar added ice cream is Fruits in Ice Cream (FIC). They use aspartame as their sweetener. Though there have been different opinions on aspartame as an acceptable sweeter, I think there's no harm in consuming if you only do it once in a blue moon. If you do decide to get ice cream from FIC, I suggest to get either Cafe Latte or Vanilla only, as the other flavors may have a significant amount of sugar in it from fruits or chocolate ingredients (Mangoes and Cream, Belgian Chocolate, and Choco Marble).
Low Glycemic Chocolate Bar
Fifty 50 is the best sugar-free chocolate I've ever tasted. It's very creamy, and sweetener used are isomalt and sucralose (NOT Splenda), both low glycemic sugar alcohols. 1 whole bar has 14 squares, and 7 squares equate to 1 serving. Note that 1 serving is equivalent to a total of 18 net carbs, so when I do eat this to curb chocolate cravings, I only eat 2 squares—approximately 5 net carbs already. Takes a fifth of my allowed 25 grams a day, but it's pretty worth it (specially when I'm PMSing)! Favorite Brand: Fifty 50's Milk Chocolate Bar Price: P245 each Available in:Healthy Options
And there you have it! I hope this list helps you make better choices in picking snacks and desserts. Please note that chicharon and bucheron may not be exactly healthy if you're not living a high fat and low carb lifestyle. If you find keto-friendly desserts or snacks, please tell me about it! I love discovering new brands and products that make my lifestyle a more convenient for the lazy days. 😊
I did keto primarily for the health benefits over the weight-loss, so I didn’t have the mindset of committing to it only until I “see results.” I was willing to give the ketogenic “diet” a shot as a true lifestyle change, and not just a short-program to get a “summer body.” I entered the gates of a high-fat low-carb lifestyle with all abandon of my sugar and carb consumption. I dove right in without setting a due date when I'd stop keto and go back to eating rice and breads. I was already feeling unwell in my body. I knew what I ate was a big factor that contributed to it, and I needed to do something about it.
Of course adjusting to anything new, whether it be new surroundings, a new job, or in my case, a new lifestyle, is guaranteed to have challenges. From feeding my body sugar and carbs my entire life, switching to a high-fat low-carb lifestyle was tough.
C H A L L E N G E S // D I F F I C U L T I E S
Keto Flu:This is the phase where I was experiencing headache, fatigue, and diarrhea just to name a few symptoms. This is completely normal and part of the process of getting keto-adapted. I must say, this is one the biggest challenges I had to power through as I transitioned and adjusted to the keto lifestyle.
Weighing everything I ate and logging it on My Fitness Pal: I bought a food scale and literally had to force myself to weigh everything I ate and cooked. On top of that, I had to make sure I logged everything on My Fitness Pal app—and I mean everything. At first this felt like a tedious task, but eventually I got used to it until it became second-nature to me. In all honesty, I used to think people who did this was just way too obsessed with their diet, but I realized that though others may be doing this as a means of restriction for weight-loss, my reasons are quite far from it. I needed to make sure I hit my macros daily (70% fat - 25% protein -5% carbs) and measuring everything was the only way to do it.
Finding low carb and sugar-free options: Whenever I find recipes for mouth-watering keto dishes, I always get surprised seeing low carb tortillas or stevia-sweetened chocolates in the ingredients list. Unfortunately, we don’t have similar choices here in the Philippines. The only common options we have are between full-fat and low-fat which sucks. I think this is part of the food industry's programming for us to keep vilifying fat and keep picking low-fat food products, which by the way, are loaded with sugar. (READ THE LABELS!!!) *sigh* The only way for me to enjoy really good food (even sugar-free desserts!) while staying within my allowed net carbs for the day is to make everything from scratch.
Ditching food events: Around 3 months into strict keto, there was one instance when Danah and I were invited to a food crawl. When we got there, I told myself maybe 1 bite of the carbo or sugary dish they served wouldn’t hurt. WRONG! The following day I couldn’t get out of bed due a tummy ache and a fever, and I knew it was my body’s reaction to the mac and cheese nachos (I KNOW RIGHT, CARB OVERLOAD) plus the breaded chicken wings I ate from the event. Apparently, my body has become intolerant to glucose, hence feeling sick when fed it. Lesson learned—there is no point for me in joining a food crawl event because I'm there to taste what they serve, not pick whatever is just keto-friendly. Unless I get invited to a restaurant that serves meats and salads that are keto-friendly and have the freedom to write it from that angle, then I’d rather not go and look like an annoying picky eater.
Watching people eat sugar and carbs: The world didn’t care if I was on the brink of an emotional breakdown due to the adjustment period of quitting sugar and carbs, and watching them enjoy a slice of Sbarro deep dish pizza or a Krispy Kreme doughnut made things worse! I had to remind myself the reasons why I eliminated sugar and carbs from my life, and it made me hold on to doing keto. I had to keep telling myself that what I'm doing is not a form of deprivation or torture (like how a lot of people view it) because I am actually gaining health benefits from it, far more than the shallow reason of merely losing weight. Eating high-fat and low-carb is healing my body and pushing me closer towards the path of total wellness.
Getting used to taking coconut oil: In order to hit my fat macros, there were days when I had to take coconut oil by the tablespoons—sometimes I needed a lot that I just poured it in a shot glass. It’s just gross to actually drink coconut oil, but hey, I needed to hit my macros for keto to work.
Explaining keto to folks on the traditional high-carb diet: Whenever I turned down rice, breads, and pastas but ask for a plate of steak with extra butter on it, I got weird looks from friends and family. “No sugar and carbs but all that fat?!” was a common thing to hear. Of course, I had to patiently explain the main lessons I’ve learned from Fed Up and That Sugar Film. I also reminded myself that I didn't need to convince anyone to believe me. I know what I was getting myself into and I had to accept that not everyone will understand right away, specially with how the mainstream media shoves down the "balanced diet + overexercising" formula of health down our throats.
Putting my foot down when friends and family offer sugar and carbs: I get it, when you’re eating something really delicious, you want others to experience the same pleasure in your tastebuds. This is always the case when I’m out with my mom—she orders dessert, takes a bite, lights up with excitement and hurriedly offers me a bite. I say no, she says "you can always start tomorrow!" LOL. I must admit, there were times when I’d give in to my mom and other people to be polite (also when it’s a friend’s mom who cooked the dish!), but I only end up hating myself because I’d get a massive migraine or stomach issue after a few minutes. This day, I’ve learned to just politely say no with conviction and explain that I’m intolerant to all kinds of sugar and processed carbs.
Not exercising as often as I thought I should: I learned from my wellness coach, Chad Davis, that exercising isn't really the main key to wellness. He even says it's overrated! The main factors to wellness are what you eat, getting sunshine, getting enough sleep and other principles that I am not allowed to disclose anymore. (You'll have to contact Chad to know the other secrets to wellness that he taught me! 😁) I was shocked at first, because I've always thought that a healthy diet must always be hand in hand with regular workout, but according to him, this isn't necessarilyalways the case. My research also backed up what Chad told me. Overdoing your workout could even be harmful to your body, as rest is essential for the muscles to grow and for the exercise to take effect. I used to think that 3 times a week is the MINIMUM, but I later on learned that working out (preferably high intensity interval training) only twice a week AT MOST is recommended when you're on the keto diet. NOTE: I am not saying this should be the case for everyone. The frequency of your workout and the type of workout you do also depends on the macros you consume. I'm just talking strictly about my what is recommended for my body according to my research and my coach.
Learned to drink whiskey: For the record, I rarely drink anymore. But when I do, my choice of drink is whiskey. On the rocks, with a splash of water. It's one of the keto-approved liquors that's 0 carb and 0 sugar (among vodka, gin, and tequila) that doesn't make me act like a fool or give me a terrible headache unlike vodka or tequila. (Besides, graduate na ako sa vodka and tequila days ko. LOL!) There are certain wines and beers that are acceptable and low-carb, but I didn't want to worry about counting and including my drinks in my allowed net carbs per day.
S T U M B L I N G B L O C K S
I started doing strict keto around August 2016, and I really surprised myself after going 4-months strong with no sugar and no carbs. I didn't cheat, not even once! I never thought I'd be able to last that long, and I was beginning to feel invincible. At this point, I'm unstoppable! I thought to myself. However, pride does come before the fall. LOL. When Christmas came, I started justifying that it's a reason to celebrate ~with sugar and carbs~, so why not indulge a little. Our family spent Christmas eve at The Manor Hotel in Baguio, and what truly called out to me during our buffet dinner was the puto bumbong station. I kept passing by it and smelling it, and at some point, I just gave in. I got myself 2 pieces of that rich, purple, kakanin goodness, topped with loads of butter, shaved coconut meat, and a little sprinkle of muscovado sugar. DAMN. It felt good in my mouth. I was in kakanin heaven, and because I haven't learned from my past mistakes, I told myself a little bit of giving in wouldn't do me any harm.
The next day, I had a terrible migraine with matching stomach constipation. I knew it's from that sinful puto bumbong. However, I didn't let my tastebuds stop ruling over me after that. I convinced myself cheating once a month is okay, and a headache is not all that bad when you've enjoyed sweets or carby goodies in exchange for it. So come 2017, I became more lenient to the "occasional" indulgences. I loved Family Mart's soft serve, and I made it my PMS treat. Told myself I'd only allow it once a month when it's that time of the month, but lo and behold, I was on an ice cream run every two weeks not long after. Soon enough, it became every week. I got so hooked that I'd Uber from my place to the nearest Family Mart just to get a fix. LOL. I was starting to lose control. There were also times when I'd be so emotional on my PMS that I wouldn't even think about the aftermath—I'd just dial the hotline for Jollibee or KFC or Shakey's and order myself chicken and fries and/or a thin crust pizza. (DAMN YOU, FAST FOOOOOOOOOOD!) Since I'd crossed over to consuming fast food again, I told myself I might as well have a giga serving of Potato Corner's sour cream and spicy barbecue fries at some point too.
Stumbling once and justifying my cheating just snowballed into consuming all the things I wasn't supposed to. Tsk.
I never really completely let go of the keto warrior in me to the point of eating carbs and sugar everyday. Since I was intolerant, I suffered terrible consequences. Every time I ate fast food, I had indigestion to the point of vomiting to feel better. If I didn't puke it out, I'd get fever. It was terrible. I had intense migraines, stomach issues, and mood swings. I knew at this point that letting myself have cheat meals (even if it's just once in a while) meant increasing my cravings for more sugary and carbo food. I just couldn't control it and I had to stop as soon as possible.
I also had to accept that I'm really the "go hard or go home" type of person. Either I'm all in or I'm not. I knew in my heart and mind that it was time to get back on the keto train and quit looking back. Besides, it's not like the keto life is restrictive. It's truly all about perspective. It dawned on me that living high-fat and low-carb is not a sad and limiting life. I just had to exert effort and stop being lazy in making and preparing my own food. If I really wanted desserts or "bread", there were a lot of keto-friendly alternatives. It's as simple as that—although it's not always easy. This lifestyle made me become responsible to woman up and be a better and more creative cook, and just stop eating what isn't good for me and whine about getting sick afterwards.
Last month (June 2017), I dusted myself off, got out of the cheating cycle, and started again. I prayed for God to strengthen me too, as I really wanted to take this high-fat low-carb lifestyle seriously. There were a few minor slips in the beginning after I recommitted, but I can truthfully say that today, I am strong in the midst of temptations. I no longer feel jealous and antsy whenever someone eats sugary treats in front of me. I can even hang out inside Krispy Kreme and have a staring contest with all the doughnuts! LOL. I rewatched my favorite documentary, Fed Up, to reiterate why I am doing this.
I've learned so much in my season of cheating. I've learned that I need to get rid of my "minsan lang naman" mentality because really, gaano ba kadalas ang minsan? LOL! But seriously. This is just not helpful for me, specially as someone with an addictive personality. The cheating only becomes a trigger to want more. From cheating once a month to going on binges once or twice a week, I'd rather not be triggered and give a flat out N to the O every time there are sugary and carbo temptations.
As I keep pressing on in this journey, it's starting to become engrained in my head that saying "pass" to sugar and carbs doesn't mean I'm missing out on anything. It doesn't mean I'm kawawa or on the losing side of a gastronomical treat when all my friends and family are eating a decadent chocolate cake and I'm not.
Saying no actually means gaining something, and to me, it's health, wellness, energy, and productivity.
I love the keto life, and I pray everyday that I never slip back to my old ways!
Author | Advocate | Model | Host | Keto Queen | Follower of Christ
But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong. ♥ ♥ ♥
