How Keto Helped Us Lose Weight & Increase Our Energy Levels
Mylene Mosella is a Chilean living in Australia with her husband and two of her three children. Her husband is a Diplomat in the Chilean Embassy in Canberra. She started the Keto Diet in December 2015 with her children Adriano, 25 and Danielle, 16.
Why I started the Keto Diet
I realised something wasn’t right:
- I suffered mood swings which consequently made me feel depressed sometimes, even though I practiced sports and led a very “healthy lifestyle.” Listen to episode 10 for more on mindset.
- My children always felt exhausted and hungry, even though I always prepared fresh and healthy meals, and we never drank soft drinks or ate any processed foods. We ate lots of carbs like fruits, juices, pasta, rice, and meats. The portions were huge because after a couple of hours we felt hungry again.
- We never felt that we were fat or overweight but sometimes we didn’t feel comfortable with how our bodies looked. You could say, we were kind of chubby or had extra body fat around undesirable places.
Because of all these reasons, I realized something was wrong!
I wanted to reduce our risk of disease
I also started to research nutrition because my mother has Alzheimer’s, and I wanted to find ways to prevent or reduce the risks of this and the other diseases which have unfortunately killed many of my relatives. And that’s how I learned about the keto diet.
Getting started On the Keto Diet
Adapting my recipes as the easy part
I love cooking and I previously worked in catering, so it was very easy to transition from my traditional dishes to these revolutionary recipes. Soon enough I developed many new recipes and my family became Keto experts.
I currently cook a lot to give us plenty of options like Fat Bombs, keto brownies, 85 % chocolate bars, and desserts.
I also cook in advance and I freeze keto curries, cauliflower risotto, salmon mousse, flavored butters to add to the dishes, broths, MCT and mitochondrial keto bars.
Keto flu didn’t affect my daughter – but it did affect my son and me
I experienced Keto flu because I was afraid to eat fats, so I ended up feeling weak and really sick. My son had the same experience but my daughter was lucky enough to avoid this because she entered the ketosis very quickly.
It took me around a week to emerge from the deep flu!
I really recommend eating a bit of salt when you wake up with a cup of broth in the first few weeks.
The Keto Diet Helped My Family Lose Weight & Increase Our Energy Levels
We all lost weight on the Keto Diet within 3 months
- My weight at the beginning was 65 kgs and my Percent Body Fat was 27 in 2015. I lost 7.5 kgs and my PBF is now 20.5.
- My son lost about 9 kgs and my daughter 3 kgs (she was slim before) and now they are both very fit!
And we noticed other changes, too
I started to see changes not only in my weight but also in the way I was feeling emotionally (my mood).
We started to sleep fewer hours and feel great, we experienced less fatigue, felt less hungry during the day and always had a lot of energy! (Click here to listen to our podcast episode with Andrea Walker on regaining energy.)
My Keto Diet Tips + Two of My Favorite Recipes
My best advice for anyone starting the keto diet:
- Download an app (like this free Senza app that’s designed for Keto) to take track the macronutrients in the food you eat
- Buy a Blood and Ketone tester (mine is FreeStyle Optium Blood Ketone)
- Take supplements like Magnesium, Potassium, Vit D, Astaxanthin, probiotics and in my case Digestive Enzymes because I had my Gallbladder removed. You can also consider supplementing with ketones to help maintain your energy while your body learns to burn fat for fuel.
Of course, the most important step is to throw away all the rubbish in your kitchen and buy good coconut and olive oils, ghee, and Stevia!
Learn about where to find good fats like avocado, coconut milk and flour and oil, macadamias and pecans, grass-fed eggs and meats, green leaves and drink a lot of water.
An extra recommendation is to be careful with the amount of proteins if your goal is to lose weight – but if you want to increase your muscle mass you can eat a bit more protein, especially after a workout.
Recipe 1: Salmon Frittata
200 g smoked salmon or trout
200 g cream cheese
400 ml double cream
1/2 cup of almond meal (flour)
2 teaspoon gluten free baking powder
1/2 of a leek
1 teaspoon of paprika
1.5 teaspoon of salt
1/2 teaspoon fresh pepper
6 eggs or 8 white eggs or 18 tbs of white eggs (simply egg whites box)
125 g of grated Parmesan cheese
- Preheat the oven to 180 degrees. Brush a deep-dish pie plate with some butter.
- Blend the cream cheese, chopped leek and cream first, then add 1/2 of the salmon portion with the eggs, paprika, salt, pepper, baking powder and almond flour. Pour the mix into the dish.
- Cut in big pieces the other half of the salmon and stir it into the mixture with the Parmesan cheese. Cover the dish with some baking paper and cook in a Bain Marie for an hour. Cut the Frittata in 12 square portions.
Recipe 2: Blueberry Panna Cotta
400 ml cream
200 ml unsweetened almond milk
1/2 cup stevia powder (Natvia)
3 tsp of gelatin dissolved in 1/2 cup of water
20 ml lemon juice
200 g blueberries
- Place in a small saucepan the blueberries, stevia and lemon juice, cover and cook for 10 min. Let it cold a bit and blend the mixture. In the same saucepan heat the cream and gelatin. Stir over a medium heat until it starts boiling. Add the blended blueberries and mix both mixtures. Pour into small glasses or containers.
- You can serve in the glass, just decorate with a bit of cream and 3 blueberries or gently run a knife around the inside of each ramekin, place a serving plate on top and turn.