Keto Volume Eating | More Food, Less Calories, & Low Carb😋| KETOGENIC DIARIES: 1

Keto Volume Eating | More Food, Less Calories, & Low Carb😋| KETOGENIC DIARIES: 1

July 17, 2019 8 By William Morgan


Hello friends and family! Welcome to our channel
If you’re new here, my name’s Sarah, and I’m Ashley, and we’re sisters
If this is your first time joining us, thank you so much for coming onto our channel
We really appreciate it, we hope you stick around
So currently we’re in a cut and our goal is to be in a caloric deficit
and our goal is to maintain our strength in the gym. Yeah
Being said, it’s Thursday January 24th or about 16 and a half hours fasted
We just finished up some work this morning and now it’s time to hit the gym
We’ve got deadlifts and a little bit of some glute work and we’ll take you guys
through with us and then head back home and show you what we eat in a day
and a full day of fantastic keto food
But now it’s the best time of day to drink our pre workout
Really feelin my velour jumpsuit today, you know
I’m also going with some Vaniлla SKI flavor for pre-workout
Just finished up deadlifts. How did it go for you?
Deadlifts felt amazing and then all of my accessories are really connected with
my glutes today which is always a win for me. I got that mind muscle connected with
my tush. And I just finished with my deadlifts so I am happy for the strength on this cut so far
Yeah, it looks pretty awesome. Something I’ve struggled with lately is
pushing myself with deadlifts cause they have in focus, what I did was
spend like 2 to 3 blocks, 2 to 3 months of working beltless
So, I’m really happy with that. That being said, we’ve been here way too long
Still need to get our cardio in but we’re gonna have to come back and get steps up
About 18-19 hours fasted at this point. Ready to eat. Are you ready to eat?
Honestly my energy levels are totally fine right now
Ketosis is amazing for me but I’m not gonna turn down the food time
These gains is ready to eat. Y’know what I’m sayin? Yeah
Alright, just kidding. We’re getting some steps in now cause we got a little bit
too many to make up later and I’m not, I’m not willing to field today
Today’s gonna be a W. And it’s cold outside so my Gucci will sit back
So we’re probably gonna walk for about 15 minutes total…
We have returned from the gym and look at who’s here
Gus boy, yes Gus boy, awh good boy!
We got Mrs. Marshmallow. Mrs. Marshmallow, are you not excited? Not excited? Aw Gus boy
Mrs. Nelly. Come, aw come Mama, come Mama, good Mama. Yes, Mama
Come on guys, go go go. Go guys. Not that entertaining, never mind
Alrigth, we just got back from running some errands after the gym
We’re about 19 and a half hours fasted, ready to break this fast
What are we making, huh? Feeling a little bit of a Mexican vibe… Spicyyy
We picked up some of this shredded lettuce from Target earlier
We’ve been up on a spinach kick but we wanted to switch it up a little bit,
so gonna make a nice Mexican bowl and show you what we make. Let’s go
So this is one of our favorite staples, these are cup noodles
This entire pile here she’s cutting up – it’s 3 grams of carbs total
So one thing about the keto diet is that it’s not very volume friendly, so
fats are obviously higher in calories so you’re getting less food from like
the same amount of calories, compared to if you’re eating a high-carb diet
So cup noodles are an excellent volume hack for the keto diet, very similar to pasta
Mmokay, I’m not gonna lie to you the texture’s not pasta, but if you put
it in the oven, bake it, get it a little bit crispy – very good
And then these are one of the best low carb vegetables – bak choy
We’d be having bak choy, like how much have we got? Everyday, like everyday
Everyday a bak choy and cupped noodles. Volume eating is not a game
It’s not, it’s a lifestyle. We don’t mess around
Outvolume us. You can’t, you can’t
Alrigth co-chef, what are you up to?
Preparing the ground beef for the salt, the top of the Mexican fiesta,
with some sea salt and pepper. We like doing Butcher Box, 85% lean
it’s grass fed and finished meat, which is pretty cool. Make sure you look
for that ‘grass fed and finished’ label in the grocery store
Did you guys know that just the term ‘grass fed’ isn’t regulated and so
a cow or meat can be labeled as ‘grass fed’ if the cow
touched grass one time in its’ life. So if you’re– Just once?– and then just
nibble on a lil bit of grass– Nibble, nibble. It’s messed up, dude.
And so that’s significant cause I was watching, oh I’m up here, um
Thomas DeLauer’s youtubes and he was talking a lot about how if you’re
on a ketogenic diet it’d be best not to eat a ton of meat if you’re not
really paying attention to the quality of your meat, because what happens is
a lot of the toxins that the animal eats will go into its’ fat
So if you’re eating really high-fat slices of meat and you’re not getting
high quality meat, you’re getting crappy fats put into your body
So that’s why we pay attention to the meat we buy. It’s just a personal
preference there. Otherwise Tom, he, Thomas recommended – and he’s a really
great source for all thing keto – he recommended that if you aren’t gonna pay
for like the extra fine meat to eat leaner sources of protein and then just
get your fats in with your avocados and your nuts and your seeds
It’s just find what works for you, you know. It’s a balancing game, you know
You can’t always be perfect
Alright, so we’re here with our Meal #1 – Big Mexican Fiesta bowl
We’ve got our shredded lettuce topped with tomato, avocado, some cup noodles,
ground beef, bak choy, over easy egg and these bomb keto biscuit-type muffin things
we made the other day. And then top it all off with some sea salt
Can’t forget the mini utensils. Mini forks, mini forks
Big bowl. Big bowl, little fork. It’s a lifestyle
Two keto pro tips for you we’ve come to find on our journey so far;
cup noodles, lettuce, spinach, bak choy – all of your friends,
good friends right there. Also, eat with a little fork – it makes everything
seem bigger. And #2, Pro tip #2 – eat your egg yolks ARAP, as raw as possible
So we’ve got em over easy here, and that is because the unsaturated fats
in the egg yolks are extremely fragile and have low heat tolerance, and so they
can get destroyed at high temperatures and then the nutrients aren’t
as bio-available, so eat them as raw as possible
Yeah, but you can’t always be perfect, cause my favorite way of eating eggs
is definitely scrambled,– Lightly scramble them.– lightly scrambled, but
when we do have our raw eggs the best way – get this, get this
You already know what’s happening
Those are not destroyed there, those are bio available
So we’re gonna feast, and we’ll check back in with you guys when
it’s time for our next meal
All that was left was a tiny little fork. How did you like that meal?
Fire. I honestly, like, we should do that more often. That meal was really good
We haven’t had taco roll in so long
But until I wait for the next meal, I’m gonna sip on some bubbly…
I probably have this every single day – sparkling water, S. Pellegrino
Yeah, this is another pro tip – honestly, if you’re ever dieting or you’re hungry
have the bubbly, fills up the tummly. Yeah, yeah
So it’s about 6:45 PM. Every day we have a goal to get 12.000 steps in,
it’s like our thing. Catch us on Instagram with the #StepSquad, but I’ve got about
3.000 more steps until I get that, and that is just one part of our cardio that
we are doing in this cut. To be honest, don’t always feel like doing steps and
it’s very cold outside, it’s not that easy to be active
I think especially towards the end of the day, end of the night, you know
when you get food before you go to bed and it’s really easy if you’ve got
something left to do to just not do it, and that’s kinda been where we’ve been
stuck. We end up sitting in between meals and then we don’t get all our steps in
when we have this goal to get 12.000 a day. And so committing, starting now,
I’m getting up. I’ve got 3.000 more steps to get till I get 12.000
I’m gonna get them in. And that goes for doing your cardio, that goes for when
you’re lifting, that goes for doing just general activity
If you’ve got a goal and you’ve got something that you’ve committed to,
don’t let yourself down. I’ve been letting myself down, I haven’t been
getting my steps in and that ends right now
No more sitting on your ass, no more waiting. The time is NOW
So that being said, we’re gonna go hit a little bit of a walk, fast pace
Try to get some LISS cardio in, low intensity steady state, um with our dogs,
they kinda pull us down the street, so it’s a little bit fast. You ready?
We gotta bundle up though, cause it’s like negative,
feels like negative something
Yeah and to be honest it’s really hard to go outside. It really is, but
I know we gotta do it, gotta commit to these goals. We got dreams to chase
It would be easy to go to the treadmill, but we have those three precious dogs
and they don’t deserve to just sit on the couch, so they’re gonna go on a walk
Let’s get it. And then when we come back in
Yeah shoot, these doggies need to go outside. They’re going absolutely insane
You are insane, ohho, ooh
Back in the kitchen making meal #2, we just have to show you this absolute
thickness of the protein ice cream. We have this every single night
Thickness, thickness.
For us the only, uh, flavored protein powder that has worked this well
for making the thickness is Truenutrition’s Egg White. And tonight we’re
trying their Cookies N Cream, which we have not tried
Sarah, let’s give a little taste test
Wow that’s really good. Pretty pumped. That’s like up there with the Salted Caramel
Our favorite flavor is Salted Caramel, but this is pretty up there
I’m getting hungry, so let’s finish making food. Yeah
It’s about 7:15. We got our sassy blue light blockers on
So these bad boys, they’re kinda like construction shades, they block
the blue lights which significantly helps, or at least for us
We wear them 4 to 5 hours before bed and it helps us get better sleep
Because blue light stops your body from producing melatonin. Correct
We’ll link them in the description below if you wanna join club
Okay, so we eat 2 meals a day. So we’re gonna show you meal #2
It’s kind of a big spread. It’s a one two three four five,
a 5 and a half bowl-kinda night. So let’s look at what we havin’
Alright, scrambled eggs and bacon. Don’t really go a day without eggs
Cream cheese and almond butter, which we froze for a little bit, like yum
Um, so we’ve got coconut shreds, cacao nibs, hazelnuts, which we’ll make into
La Mousse Lait with some almond milk, our favorite pecan cake – just tastes really good
What does it taste like? You can’t really tell, it looks like a…
Like brown sugar cake, but with… It’s like high protein, high fat, low carb
It’s phenomenal. And then obviously of course the #THICC protein ice cream
Cookies N Cream flavor tonight. Yum. Let’s yum
Before we eat, wanna come on here and say thank you for watching. If you’ve made
it this far in this video, please, please don’t forget to hit the like button
and subscribe to our channel
We have to include this because our first meal was absolutely bomb!
Everything was dressed in this Primal Kitchen Ranch dressing, so it was like
a Tex-mex ranch keto taco bowl. It was fantastic
The macros for this are just 13 fat and 2 carb, and that’s all
Behave like an angel