Ketosis is about carb restriction. But being in ketosis is no guarantee of weight loss – how much you eat still matters.
First thing you should so is determine your macros, keeping in mind that the proteins macro is a lower limit, while the carbs and fats macros are upper limits.
To me, keto is a simple concept – “Minimal carbs. Adequate proteins. Fats as needed (for satiety).”
I also use a wheelchair, and spend most of my day either in my recliner or in bed, keeping my legs elevated. In terms of weight loss, how much you eat is much more important than how much you exercise. For me, keto makes the difference, because I’m no longer ravenously hungry all the time. Also, I’m a type 2 diabetic, so keto helps me control my blood sugar.
My boilerplate on foods and recipes:
There are so many low carb options…
There are lots of low carb veggies – mushrooms, cauliflower, cabbage, broccoli, green beans, peppers, sugar snap peas, asparagus, radishes, celery, artichokes, onions, Brussels sprouts, tomatoes, …
There are lots of proteins – eggs, chicken, pork, beef, lamb, fish, seafood, …
There are lots of fats – olive oil, butter, avocado oil, heavy cream, coconut oil, mayo, cheese, …
There are lots of nuts and seeds – walnuts, pecans, macadamia, almonds, chia, pumpkin, sunflower, …
There are lots of spices – Salt, pepper, Italian seasoning, smoked paprika, onion powder, garlic powder, ginger, curry powder, …
There are all kinds of sauces and condiments – tomato sauce/paste, mustard, SF ketchup, SF BBQ sauce, salsa, guacamole, horseradish, SF jams/jellies, tartar sauce, …
There are lots of baking supplies – coconut flour, almond flour, flax meal, psyllium husk, Xanthan gum, extracts and SF syrups, unsweetened coconut or almond milks, artificial sweeteners, …
And so many I left out. Almost an infinite number of combinations.
I do cheap and easy keto meal preps based on the proteins that are on sale in a given week.
My meal preps are a variation on sheet pan meals, with a nod to slow cooking via crockpots.
Otherwise, my pantry list is mostly geared around lazy microwave recipes.
- Smoked salmon + capers + Jalapeno cream cheese + chopped hard-boiled eggs + diced onions
- “Everything” omelets
- Meat and veggie “dump” soups (includes chili and curries)
Joseph’s Lavash Bread or Chaffles can be the start of a lot of tasty items.
Favorite side dishes:
I subscribe to these YouTube channels for all kinds of recipe ideas:
You can even eat low carb junk food and fast food. You just need to make different choices. A few restaurant references I’ve saved: