2 Suggestions have made a difference for me.

1. I Google menus and plan ahead (when I can) before I go out to eat. This way, I’m not surprised or sad when I log my meals.

I learned the hard way. Someone treated me to a meal at the Cheesecake Factory for my birthday. It was an eye-opener as I was searching MFP (MyFitnessPal) for something decent to order while the waiter stood there. I chose so badly. It threw me out of ketosis. I learned a lesson.

2. For my own benefit, I took Dr. Eric Westman’s list (page 4) and wrote what the carb count is for every vegetable on it, based on serving size.

Page 4 is very similar to the “What Can I Eat?” list I’ve seen posted. Dr. Westman runs the Lifestyle Clinic at Duke University. I first learned about the Ketogenic WOE while watching his videos on YouTube and then attending a couple of his support group meetings in Durham, NC. Let me say there are many ways to do a Keto Diet. Some doctors have their own protocols.

Knowing the vegetable carb counts (and the suggested serving sizes) helped me decide which vegetables I will “spend” my carb grams on and which ones aren’t worth it. (It will be different for each of us!)

Knowing this can help you plan meals (which I began planning by the MONTH… sounds daunting, but it can be done), buy groceries, and eat out with more confidence.

Make Keto simple and it will always be your friend and never let you down. I hope someone finds this helpful. – Sandra H. Rosser