luke_borrill's Journal, 08 Aug 20

Hi you can check YouTube for some inspiration  

Most of my breakfasts are either bacon and eggs and some extras or an omelette. You could do a crustless quiche with spinach and feta, or with ham, cheese and mushroom. So many combinations you could do with a quiche. You could also take the same quiche recipe and pour it into a muffin tray instead, cook it for a bit shorter and then you will have little egg muffins for the week as a quick breakfast or afternoon snack. There is also a 90 sec keto bread, you cook it in the microwave which just gives you one portion that is made with almond flour among other things which you could pop in a pan to make a toasted cheese or just top with avocado. I have made keto almond flour flap jacks but you need to watch how many you eat and what you eat it with as the carbs can add up when adding youghurt and berries.  

Thank you! 

Hey. If u need recipes or get bored of the basics. You can leave ur number and I'll add you on whatsapp. Lol can't be scared of baking tho. Keto will turn u into a good cook. Can only do the basics for so long before u need muffins and treats in ur woe 

I am on Keto diet for 2 months now. lost only 4kg 🙄 honestly it feels like more but the scale can't lie. any suggestions?. 

@101thisisafrica, what is your calorie intake? as you lose weight your intake of calories lessen, if you stay at calorie intake at for example 100kg to lose weight and you lost 10kg but at 90kg stop losing weight and just maintain it means you need to lessen your calories or you will just be stuck 

Draven, currently it is 1600. I do not exceed. My carbs are average 20g. Make sence, I will remember to adjust. Also I am supposed to intake a lot of good fats. But if i eat an avo, I exceed the carb intake 🙄 

@luke_borrill breakfast is my favourite part of keto ...you can take a look at my diary for some ideas.I usually post my breakfast pics a few times a week... @101thisisafrica do you subtract your dietary fiber from your carbs to get your net carb intake? Dietary fiber isn’t absorbed by the body as carbs. I find good fats are easy to get in when you’re cooking with coconut oil. 

My favourite is spiced deviled eggs: 2 boiled eggs, scoop out egg yolks, mix with mustard, cayenne pepper, some mayo and rosemary. fry streaky bacon and mix into mic, scoop back into egg whites. This is only 233cal Another favourite is scrambled eggs (with cream or coconut cream) fried in coconut oil, some grated cheese or a slice of brie and bacon or ham chopped inside. (this can become an omelette too) Only 265 Cal 

I like to have to eggs scrambled and half an avacado 

Cool. I will remember to deduct the dietery fiber and keep you updated. Thanks 

I buy raw seeds and make my own muesli using just the seeds and dessicated coconut and coconut oil. Nice to add cinnamon/ salt/ erythitol if you use. Great on its own or with a splash of cream. Also like above - crustless quiche with spinach I love!