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Introduction and Keto Pumpkin Pie Spice Protein Shake
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Mar 20, 2025
A little bit about myself and my weight loss journey so far on the Ketogenic diet.
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hey guys what's up my name is John I am
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the keto noob not such a noob I've been
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doing it the keto diet for about two and
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a half months I've lost about 30 pounds
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once things stabilized it's been about 2
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pounds a week which is what I'm aiming
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for
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I am I aim it for about a thousand
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calorie deficit day my caloric needs are
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about 3500 per day so I am for about 25
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on and usually it's less never really
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more but it's been working some days it
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doesn't seem like it's coming off I
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weigh myself every day and you know just
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trust the process and I checked my
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Fitbit app which helps because you see
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the average per week and when when you
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look at it that way it's usually about 2
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pounds a week loss so anyway I figured
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I'd start a little vlog to share some
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tips and things that I've learned I am
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doing a vegetarian kids genetic diet
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which is a little tougher to meet my
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protein needs
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I require about a 150 160 grams a day
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and I try to stay away from soy which is
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you know other than that it's pretty
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tough to get in a lot of the protein you
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know I could do hemp parts and all that
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but uh it doesn't add up
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I'd have to I have to eat a lot so the
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easiest way for me I figured out is to
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use ice appear and I actually do about
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75 grams a day with this which is about
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3 scoops and what I do is I make it in
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the morning I use 3 scoops
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and making in my shaker cup and then I
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drink about a third of it after each
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meal which sometimes doesn't work out
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because I throw an intermediate fasting
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sometimes so I don't eat to lunch so but
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I'll just split it up
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you know noon 3 o'clock 6 try and eat it
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or drink it after a meal this is right
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now it's like 10 o'clock and because
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I've gone 16 hours I stopped any last
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night at 7 o'clock so I'm gonna show you
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how I make a pumpkin spice protein shake
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and what I use is I so pure vanilla well
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that shows backwards when I do it this
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way yeah okay
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well you just have to trust me ice
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appear but now I use get one of these
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shaker cups they're the best or blender
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blender cups I guess they call I had I
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had bought one of these thinking I'm
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gonna use it a little single it's like
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$15 on Amazon a little single cup
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blender thing and I ended up not even
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using it because I've had this blender
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cup and I usually make it with water
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depending on what if I have coconut milk
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or almond milk or cashew milk is what I
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have right now which the macros on us
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are pretty pretty sweet yeah you can't
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see that I'm sorry total carbs is one
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car for one cup it's probably like one
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and a half carbs by the time I was done
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so overall this pochi shake has one and
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a half carbs because ice appears zero
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carbs and good old pumpkin spice all
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right so let's see let me show you how
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to make it alright
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so what I do I put the cashew milk in
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first I fill it up about 3/4 of the way
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I'm gonna do just put a little pull the
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love I have a pumpkin spice it's
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probably about a teaspoon and you can
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make it however stronger up if you can
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see the color change but gets a little
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orange II pumpkin ish color and it just
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smells good and what's in this Trader
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Joe's pumpkin spice is great for the
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body as far as I know I mean cinnamon
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ginger lemon peel nutmeg cloves and
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cardamom great stuff anyway and so
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that's it it's September and I'm already
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uh on the pumpkin spice cake I don't
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care I love it so if you like this video
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and you like to see more please like
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subscribe encourage me to make some more
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I'm thinking I would like to show my
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home workout routine that I've been
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doing for the last month and I tell you
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they say you can't gain muscle on a
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caloric deficit let's say we got to hit
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it with the right light well it kind of
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hard to say but that was not there that
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that round bicep
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was not there when I started and there
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we go
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so I'm pretty proud of it and I share me
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what I do because weight training I
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think does help lose weight make sure
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you don't lose the muscle mass a lot of
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people start this or any diet may think
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they're gonna lose a pound a day or they
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want to and really it's not healthy and
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it's not what you want pound of fat is
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3500 calories so like for me then I'm
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aiming to lose a thousand caracal a
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thousand calorie deficit it per day
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that's about 7,000 calories per week
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just two pounds of fat loss a week and
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that's what it's ended up being for
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somebody else have my size I am oh let
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me tell you I am three started at 356
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pounds I'm six four on down to 327 today
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[Music]
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actually 326 I think this morning and
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you know it had it didn't come off any
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faster cuz I might but my caloric needs
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are higher than somebody who was half my
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size you know and and as you lose weight
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I guess caloric needs to keep going down
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was just something to keep in mind too
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but right now I I'm on a schedule and in
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a in the zone of when I'm eating every
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day and like you end up turned into sort
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of a machine but I'm enjoying the diet
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it's not I don't feel hungry right I
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mean that's beautiful thing about a
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ketogenic diet and I'm not missing much
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I mean I'll show you this I I was
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reluctant to use these for a while you
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know these low-carb tortilla wraps this
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is tomorrow's which they sell at
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target and these are for net carbs
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Trader Joe's has a four net car one two
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I think they are this that's who makes
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this because they're about the same size
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but I like mine I miss my sandwich I
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love I as a vegetarian I've been a
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vegetarian since I was four years old
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just kind of happened
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and my parents ran with it and but I've
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always eaten sort of a carb carb heavy
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diet a car batarians what I always
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called myself you know pasta sandwich
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and I always enjoyed my sandwiches which
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would consist of cheese mayonnaise
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lettuce tomato and onion if possible and
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I could eat that every meal for the rest
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of my life and I'd be happy so it's one
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thing I need have them or would like
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that in my diet in order to be
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successful I could do that naki'o diet
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with those tortilla wraps and I don't I
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ended up not doing it every day which I
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really could and I I want to usually but
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I can skip it you know easily and which
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I do try to because I don't fully trust
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those tortilla wraps you know but the
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way it's been coming off so I'm not I
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haven't had any issues with it we know
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I'm on the allergies so we're good
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well anyway let me know if you like this
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I'd love to share more my Noah's diet is
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tough if you're new it's tough
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navigating and so any tips are a great
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help and I found them through channels
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like keto connect you know I love those
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guys and you know there's a lot of
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reading to do and if you don't want to
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do the reading just watch the videos I
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do a little bit of both so
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I will see you guys in the next video
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have a great day or night
#Healthy Eating
#Special & Restricted Diets
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