What Do I Eat on the Keto Diet?

What Do I Eat on the Keto Diet?


hi welcome back to my second video on my ketogenic diet journey I hope you enjoyed my first video and I hope it was a revelation to some and I hope it was an encouragement to the others I believe it’s always not easy to do it alone so it’s always helpful if you have friends or family who is also on the same keto diet journey so that you could spur each other on so you could help each other on so you could encourage each other as you move ahead and be strong when there’s temptation and there’s always temptation when it comes to food because there’s just so much delicious food all around us yeah so coming back to this point in Malaysia well if you were to google food in Malaysia you would be able to see there are just so much so much so much food and if you can see from this quick snapshot there are just so many types of carp driven food from NASA Lama from noodles from the different different types of food that’s available in Malaysia and all of them are cop driven there’s rice there’s noodles and different different of Kabul made food so it’s really yummy in Malaysia there are so many things to eat so many things to experience so the temptation is great so how do you overcome it so make sure you have someone to hold your hand if you can if you don’t join support groups there are a lot of face Facebook support groups that you can that people are going along the same journey with you and of course the thing is not everyone starting at the same point with you not everyone is starting at day one or the first week or the first month so if your friends who are going along with you on this journey that would really really help you that would really spur you on it that will really keep you encouraged to move forward with you okay so many of us have been brought up with this notion that breakfast is the most important of the day my question to you is it everyone that I speak to when I told them I started the intermittent fasting I said you stopped breakfast how could you stop breakfast breakfast is the most important meal there’s this saying that goes around I’m telling you from the youngest to the oldest person that I’ve spoken to everyone keeps saying that how could you skip breakfast how can you skip breakfast sort of question back to use is it really the most important meal of the day in this last three months I have skipped breakfast when I started the intermittent fasting it took me 16 hours of fasting from dinner my last meal which normally finished 8 plus and until lunch the next day when I start eating again at 12 plus and in this period of fasting your body will use your fat as fuel and just burn very efficiently and keeping you really really losing weight fast and quickly so it’s breakfast the most important meal of the day no it’s not no no no no no no all right there are many theories out there and there are many people who have said that it is in the last three months I just had lunch and dinner two meals a day and I did intermittent fasting and I wasn’t hungry at all at times when I was really craving for a little bit of food or maybe perhaps my stomach seemed to be not used to the fact of not eating breakfast after so many years of eating breakfast just drink some water and that’s all I had really I did not snack on any other things I just had water and then I just carried on in the intermittent fasting there are several points that can be changed where you could do a 12-hour fast a 16-hour FAR’s or 20 hour fast I opted for the 16 hour fast because I thought that was pretty decent you will be able to just stop at dinner as your last meal and start again lunch so from lunch to dinner you would have that hour that you could actually have your lunch and dinner and also snack in between if you really needed to but you actually did not need to because you would be full and the fats that you eat the proper fats that you eat will actually surround you surround your stomach with the proper nutrients and to keep you full throughout the day I look big but this body did not need to have so much food that I don’t have enough food so just eat lunch dinner and it will be okay so some of you have been asking in fact many of you been asking Darren what’s our food have you been eating over the last three months so let me just share with you some of the things I’ve eating okay so if you look at the pictures you see yeah this front the first one is well this is one of my favorite okay I ordered a burger and this is let me talk about lunch first so the ordered a burger and normally they would serve you buns burger cheese some bacon some lettuce and salad so what I would opt for would be to remove the buns yes after removing the buns I’ll just have just a plain burger and cheese and bacon and some salad on the side I also tell them no fries keep the fries out and just have salad yeah then some other things I’ve eat will be like this other ones chicken so this is a grilled chicken chop so you see lots of veggie broccoli and don’t be mistaken that is not mashed potato but that’s actually mashed pumpkin so mashed pumpkin is yummy some asparagus and some greens and some grilled chicken this is another meal that I would have from time to time would be salad so some yummy salad with some chicken lots of greens and just really enjoying it another one would be salmon so eating salmon with broccoli and asparagus and some cherry tomatoes it’s also very very filling so lots of opportunity to have an opposite to that if you were to go out to any restaurant or Kapiti I’m in Malaysia you will always have rice with something so in this case if I’m serve rice with some meat and veggie what I’ll do is as you can see in this picture I leave the rice there yeah I leave the free jelly that they produce because that’s sugar and just eat the meat and the veggie so that I could at least I could stay ahead but didn’t the diet alright or in another meal sometimes they will have pork or veggie and rice and soup and yeah so this is where you make the discipline to not eat the carbs and just stay with the protein and the fats so to keep it going yeah so for lunch that’s exactly what I’ve eaten over the last three months I would call it like a cycle menu where every day I would eat a different one and then I’ll just cycle back to the same one after a certain period of time this to make sure that you don’t get bored of eating the same food every day and this give you a little bit of taste and variety in your options of eating but maintaining and staying within the diet so that’s for lunch how about dinner so dinner this is what I’ll eat in fact I ate this almost every day I had lots of salad so that was getting used to eating salad because I normally don’t eat salad yeah so having to enjoy salad and of course some meat so for in this case I used pork we bought pop shoulder pork loins pork belly and we were just fry it simple using coconut oil yeah and putting keys different different types of cheese that would really help supplement putting a Greek cheese just to put in the fats if you want add a little bit more butter I’ve also bought cheese to put on the meat itself and for what sauce would I put on a salad I would only use ranch ranch okay so the ranch sauce is the best most fattening that would keep you going so then the meals are pretty good there’s also the opportunity where sometimes we would cook we made our own burger at home so some beef patties some eggs some cheese and then just let you stew put as buns so these are opportunity or sometimes lunch on weekends it would just be sausages bacon egg with cheese is just to supplement all the different different types of food I eat so for dinner I was a little bit more cautious and I just kept to the same food for almost two months yeah so I just ate the same thing over and over again just not to make sure that I didn’t go off the keto diet and it really really worked because no weight just kept going and going and going and just dropping so as I mentioned the first month I lost 7 kg the first six weeks it went up to 9 kg then subsequently after that it was just every week I would lose 1 kg continuously and that’s how it is it’s really really very simple so apart from the food that we eat the other thing that’s important is the drink that we drink so what drinks as you know in Malaysia I think one of my favorite is the ice or ice tea if you go to mama store if you go to Chinese store that has that serves Hong Kong style tea you also have the light char so there’s lots of this sugary drinks that’s available in Malaysia so that was my favorite well I stopped that and I opted for a different drink which was Perrier water yeah if I couldn’t get a sparkling water I’ll just go for normal water because that would actually be sufficient and to keep you going I really love the sparkling water bubbling inside and that would really just keep it going so in Malaysia apart from Perea which is can be expensive the other option is to go for spritzer so spritzer is also pretty good yeah I’m gonna also share with you a little guide of what you can eat and what you can’t eat this guide is actually pretty simple it may be small on your screen and I’ll give you a link to download this there are just so many things you can eat from meat from fish the drinks and veggies and nuts for fruit basically you cannot eat the normal food because of fructose so you don’t eat berries and things that they will tell you these are things not to eat statures the alcohol and really the tip of all this so this became a good guide this became a good reference point so that I know I do not want to eat these sort of things but I eat other type of things so just take note in terms of food that we eat in Malaysia there are lots of different nice yummy food but knowing no knowing how to control yourself knowing how to discipline yourself and just keep within the boundaries of that keeping within the boundaries of what you drink is important water became my best friend drink lots of water keep yourself well hydrated at all times so I wish you all the best as you continue your journey and my next video I’m gonna show you why I really believe in the keto diet and how the keto diet really transformed my son’s life and I’ll show you that next see over now you

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