Tag: keto snacks

The Ketogenic Diet

The Ketogenic Diet

The ketogenic diet system or keto for brief. Big names like Halle Berry, Kourtney Kardashian, and Vanessa Hudgens all depend on it. Also, if getting more fit is your objective, keto works. It’s demonstrated to enable you to shed pounds quick. In any case, there’s something else entirely to this eating regimen than meets the eye.

keto
Wow_Pho / Pixabay

Keto fundamentally replaces carbs with abundance fat. A regular keto diet plan resembles this. 70Percent muscle to fat ratio, 25Percent solid proteins, and 5Percent starch nourishment. It’s a serious change from the eating routine arrangement that this USDA suggests for most of People in america, that is lower than 30Percent muscle versus fat, 20 to 35Percent proteins, and at least 50Percent carbs. Also, it’s a considerable change to your body’s digestion as well.

Normally, when you eat carbs like a boring potato, proteins in your mouth, stomach and small digestive organs separate them into a type of sugar vitality called glucose, which your mind and body use for fuel. So when you first avoid carbs, the principal couple days you may encounter some solid sugar longings. That is on the grounds that your body is changing gears, from changing over starches to the main vitality it has left: fat.

ketogenic
zuzi99 / Pixabay

When you’re consuming fat routinely, you’ll see those pounds begin to liquefy away. Contingent upon your weight, you may lose up to 3.5 pounds inside that first week. As you consume progressively fat, levels of insulin, the fat-putting away hormone, will drop altogether. This triggers your kidneys to discharge a lot of sodium into the blood which can really prompt a typical reaction known as the keto influenza.

Numerous keto health food nuts report indications like queasiness, cerebral pains, tipsiness, muscle spasms, and low vitality levels. In any case, a large portion of these side effects will just happen inside the principal couple a long time of beginning the eating routine. After the primary month, the scales will look better yet a portion of that shed pounds isn’t really fat, it’s simply water. Since a portion of the carbs you used incorporate glycogen which holds water and in this manner helps keep you hydrated.

Accordingly, you’re probably going to pee all the more frequently which will bring down your sodium levels considerably all the more prompting drying out, obstruction or looseness of the bowels, and terrible breath. When you’re two or three months in, you may hit the infamous keto level. It’s a typical term in the keto network. It alludes to when individuals discover it logically harder to keep on losing more weight. One examination, for instance, found that overweight individuals lost a normal of 15 pounds in the primary month.

keto diet
RitaE / Pixabay

Another 11 pounds throughout the following two months, yet from that point onward, they saw no adjustment in body weight regardless of adhering to the keto diet. Now, numerous individuals will simply stop keto. That is the reason scientists regularly discover it’s so difficult to examine the long haul impacts of the eating routine. Be that as it may, for reasons unknown, one gathering normally sticks to keto for a truly prolonged stretch of time.

It’s vague why, yet keto is demonstrated to diminish the manifestations of epilepsy and studies demonstrate that epileptic youngsters who remain on a confined keto diet for quite a long while can experience the ill effects of kidney stones, elevated cholesterol, and bone breaks.

Be that as it may, a commonplace keto diet won’t be so severe. What’s more, on the off chance that you wanna attempt keto, you should converse with your primary care physician first. Meanwhile, feel free to get that bread, and recall, the best diet is a decent one of fat, protein, and indeed, even carbs.

Everything You Need to Know About Starting the Keto Diet

Everything You Need to Know About Starting the Keto Diet

Everything You Need to Know About Starting the Keto Diet
Originally posted on https://theketokettle.com/everything-you-need-to-know-about-starting-the-keto-diet/

Keto
kkolosov / Pixabay
Keto diet
Christoph / Pixabay

A high-fat diet that helps you burn fat? No, it isn’t too good to be true.

The ketogenic (keto) diet has surged in popularity over the past year, and for good reason. Whether you want to jumpstart your weight-loss journey or simply improve your mental focus, this approach can get you there.

If you’re a beginner, starting the keto diet can be overwhelming. Which foods are OK and which should you avoid? Can you fast, too? And, what in the world are macros?

Today, we’re answering these questions and more. Join us as we share our beginner’s keto guide, complete with everything you need to know to get your diet off the ground.

Ready to learn more? Let’s jump in!

What is a Keto Diet?

Before we delve into specifics, let’s cover what a keto diet entails.

With this diet, you’ll consume high levels of fat, moderate levels of protein, and low levels of carbohydrates.

Why this balance?

Your body uses carbohydrates to create glucose, which is the primary energy source for most of the cells in your body, including those in your brain and central nervous system. Every time you eat a carb, it breaks down into glucose. Your body stores this glucose in one of two ways: as glycogen in your liver and muscle tissue or as excess fat in your adipose cells.

When you’re exercising or have gone a few hours without eating, your body needs an extra shot of energy. It will break down its glycogen stores to give you that quick burst. When you run out of glycogen and don’t replenish those stores, your body will turn to stored protein and fat for energy.

The only issue? Your brain can’t use these cells. This is where ketones come in!

The Role of Ketones
Ketones are small fuel molecules that act as an alternate energy source for your body, leveraged when your glucose levels are in short supply. These cells can power your entire body, including one of your hungriest organs: your brain.

When your body begins producing ketones, you enter into a metabolic state called ketosis. How can you get there?

As both carbs and protein can convert into blood sugar, your ketone count is highest when you consume very little carbs and only moderate proteins, focusing on fat consumption instead. When you switch your fuel supply to run on fat, you burn it 24-7! This makes it easy to access those pesky fat stores you’ve been trying to tackle for years.

In addition to weight loss, you’ll also notice an uptick in concentration when ketones help fuel your brain. Hunger also subsides and your energy levels steady themselves, helping to keep you alert.

Transitioning into the Keto Diet
As expected, getting started on keto won’t happen overnight. After all, it’s a major dietary change and requires a strategic, step-by-step approach as you prepare your body for its new normal.

Start by cutting back on your carbohydrate intake. With a keto diet plan, you’ll need to limit your intake to 50 grams per day of net carbs (digestible carbs). You’ll want to get down to eating 20 grams or less. Insulin is used in the production of certain hormones. Because of this, women should reduce their carb intake very slowly over a 2-3 month period to avoid hormone issues.

At first, you might find it easiest to count the carbs in every food you consume. While this is one approach, it can be a time-consuming and laborious one. That’s why it’s helpful to find a list of keto-friendly foods and recipes. Following these, you can stay keto without the stress and headache of calculating every meal.

Let’s take a look at a few!

Keto-Friendly Foods
Natural fats (olive oil, butter, coconut oil)
Fish and seafood, especially salmon and shrimp
Grass-fed meat and poultry
Eggs (including yolks)
Low-carb vegetables that grow above the ground (lettuce, cauliflower, broccoli, peppers, asparagus)
Cheese
Raspberries and blackberries
Avocados
Water, coffee, tea, cream
Foods to Avoid
Avoid any foods that are full of sugar and starches. These include:

Most fruits, except berries
Potatoes
Pasta
Rice
Bread
Pastries
Candy
Beer, soda, juice
As you’ll notice, these foods are also high in carbohydrates, so limit your intake as much as possible.

How to Get Your Body into Ketosis
Now that you know what’s on the nice and naughty list of keto foods, are you ready to enter into ketosis? There are a few ways to do so, and you can perform many steps in tandem with each other.

Let’s review.

Increase Your Physical Activity
When you exercise, you help deplete the glycogen stores in your body. When this happens, your body will create ketones to use as fuel, burning your fat stores.

If you’re interested in the keto diet for weight loss, pairing your eating habits with an increase in physical activity is an ideal way to improve your long-term health.

Reduce Your Carb Intake
When you reduce your intake of carbohydrates, your body can’t create glucose to use as energy. As such, it has to use fat as its main fuel source, not sugar.

As noted, eating 20 grams of net carbs per day is an ideal way to encourage your body into ketosis.

Increase Your Healthy Fat Intake
Heavy cream in your coffee? Avocado toast (on keto bread of course!) with eggs? Eating on the keto diet is delicious!

As you lower the number of carbs you eat, you’ll replace them with healthy fats, such as coconut oil, avocados, olive oil, and flaxseed oil.

Keep in mind the total caloric count of these fats to make sure you’re on track with your weight-loss goals.

Combining Intermittent Fasting with the Keto Diet
Another effective way to reach a state of ketosis? Combine your keto diet with intermittent fasting.

This is an eating pattern that cycles calorie restriction (fasting) with normal food consumption during a set timeframe. There are many variations to intermittent fasting, but one of the most common is the 16/8 method.

With this, you’ll restrict your food intake to around eight hours per day, going the remaining 16 hours without food.

You can set that eight-hour timeframe depending on your lifestyle. For instance, you might choose to eat from 12:00 noon to 8:00 p.m. and fast from 8:00 p.m. to 12:00 noon the next day.

Why does this work so well with the keto diet?

When you fast, your insulin levels and glycogen stores decrease. As such, your body shifts its fuel source from carbs to fats to maintain its energy balance. This is the exact outcome that the keto diet aims to achieve.

In addition, intermittent fasting also triggers thermogenesis or heat production in your cells. This boosts your metabolism and can lead to greater weight loss, helping you access stubborn fat stores. The method also helps you preserve muscle mass while you lose weight, and improves your overall energy levels.

For more information about how to combine the keto diet and intermittent fasting, read this article.

Calculating and Tracking Macros
If you’ve heard anyone talk about a keto diet, the term “macros” likely popped up.

“Macros” is short for macronutrients. These are the energy-giving food components that give our bodies energy. They include carbohydrates, protein, and fat.

Too many carbs and too little fats can prevent you from entering ketosis, rendering your efforts ineffective. That’s why it’s helpful to count your macros. This includes measuring how many grams of carbs, fats, and proteins you’re consuming every day.

How to Calculate Macros
While your exact macro levels may vary from your neighbor’s, a standard keto diet centers on 10% carbs, 20% protein, and 70% fat. Caloric breakdowns are as follows:

Carbs: Four calories per gram
Protein: Four calories per gram
Fat: Nine calories per gram
With these metrics in mind, how many grams of carbs, protein, and fat should you aim for each day? Let’s use a 1,600-calorie-a-day keto diet as an example.

The basic formula is:

Calories per day x percent of calories / number of calories per gram = number of daily grams.

Let’s break these down into the three categories of macros:

Carbs: 1,600 x .10 / 4 = 40 grams per day
Protein: 1,600 x .20 / 4 = 80 grams
Fat: 1,600 x .70 / 9 = 125 grams
Of course, your exact macro needs will vary depending on your daily caloric intake. Speak to your doctor before beginning a keto diet to determine the levels you’ll require. In some cases, you may need more or fewer grams than these exact calculations show.

For instance, you might eat enough fat at every meal feel full after only 90 grams. As you get more comfortable in the keto diet, you’ll find that you can eyeball your macros by the way your plate looks. A standard keto plate features:

A palm-sized portion of meat
Two fistfuls of vegetables
Enough fat to satiate
Start by incorporating one or two thumb-sized portions of healthy fat with each meal (such as a handful of walnuts) and build up from there.

How to Test for Ketosis
You’ve eaten right and exercised, following the keto plan. But, how can you tell if your body is really a state of ketosis? You’ll do so by measuring the three most common ketone bodies present during ketosis: acetone, acetoacetate, and BHB.

There are a few ways to analyze these levels. Let’s take a look.

Blood Test
The most accurate way to test for ketosis is to measure your blood ketone levels using a specialized meter.

You can buy test kits online, which include a monitor and a small pin you’ll use to prick your finger. These work by calculating the amount of beta-hydroxybutyrate (BHB) present in your blood.

Some nutritional experts define ketosis as a blood ketone level that ranges between 0.5 and 3.0 mmol/L.

While can choose to test your blood levels every day, most will limit testing to once a week or every other week.

Breath Test
You can also use a breath analyzer to measure your blood ketone levels.

This test will measure your acetone levels. When you’re in a state of nutritional ketosis, more acetone will leave your body.

Breath acetone concentration (BrAce) can range from 1 ppm in healthy, non‐dieting subjects to 1,250 ppm in diabetic ketoacidosis. Adults following ketogenic diets will often have elevated BrAce rates of around 40 ppm.

While acetone breath analyzers can be a helpful gauge, they’re often not as accurate as a direct blood test.

Urine Test
You can also measure the presence of ketones in your urine by using special indicator strips on a daily basis.

One of the most cost-effective ways to measure your ketones, these are easy to use, though again, not as accurate as a blood test. Your result will display as follows:

Small: Fewer than 20 mg/dL
Moderate: 30 to 40 mg/dL
Large: More than 80 mg/dL
Avoiding or Reducing the Carb Flu
If you jump too quickly into a keto diet, you could experience a negative reaction, known as the carb flu. This happens as your body adapts to a fast withdrawal of the carbs its depended on for so long.

As it learns to switch from burning glucose to burning fat, your body may feel dizzy and nauseous. In addition, you could experience headaches, cramps, and irritability.

To avoid the carb flu, start the keto diet slowly. Rather than cutting your carb intake to a strict 20 grams at once, begin by adopting a low-carb diet, then cut back over time.

In addition, it’s important to stay hydrated during this process, as dehydration can exacerbate symptoms of the carb flu. Add a pinch of mineral salt to your water to add electrolytes. You can also consume small amounts of table salt or bone broth to keep your magnesium, sodium and potassium levels where they should be.

You should also keep an eye on your caloric intake. Though you’re cutting back on carbs, you should maintain your levels of healthy fats. Keep those up and eat up!

Avoiding Mistakes on the Keto Diet
Though the keto diet can be simple and straightforward once you get the hang of it, there are a few mistakes to avoid.

Some of the most common roadblocks that people run into include:

Not eating the right kinds of fat
Failing to stay hydrated
Eliminating carbs altogether
Let’s address these issues, one by one.

Fat Intake
While fats will comprise around 65% of your keto diet, not all are created equal. Even if they don’t contain carbohydrates, many fats you find at fast-food chains, restaurants, and the processed foods section at the grocery store aren’t great for your health.

For the best results, stick to healthy fats including:

Saturated fats
Monounsaturated fats (MUFAs)
Some polyunsaturated fats (PUFAs)
Let’s review these in detail.

Saturated Fats
We’ve been hard-wired to think that saturated fats are terrible for our health. However, new research debunks that myth, revealing that they can actually be good for you. In fact, saturated fats are linked with the following health benefits:

Improved HDL to LDL cholesterol ratio
Stronger immune system function
Improved hormone regulation
Higher bone density
Some of the best and healthiest saturated fats to consume on the keto diet include:

Coconut oil
Medium-chain triglycerides (MCTs)
Eggs
Palm oil
Lard
Fatty cuts of red meat
Monounsaturated Fats
MUFAs are healthy fats that can help decrease your risk of heart disease, improve your insulin sensitivity and lower your blood pressure.

Reach for these options at the supermarket:

Lard
Olive oil
Avocado oil
Nitrate-free bacon
Fatty fish
Chia seeds
Macadamia nuts
Polyunsaturated Fats
While PUFAs can be healthy, you’ll need to exercise more caution when consuming them. Some, like Omega-3 fatty acids, are brain-boosting mainstays that should be a staple in your diet.

Be wary about heating or oxidizing PUFAs, however. When you do, you can create harmful compounds including free radicals, which are linked with inflammation.

As such, steer clear of PUFAs when you’re cooking, and always consume them cold. If there’s any question about freshness, steer clear. These choices are solid picks:

Nuts
Sunflower seeds
Avocados and avocado oil
Extra-virgin olive oil
Salmon, tuna, mackerel
Fats to Avoid
While the above list of healthy fats can keep your keto diet on track, there are some fats that threaten to derail it. These include:

Processed trans fats
Vegetable oils
While naturally-occurring trans fats are permissible, processed ones can lead to metabolic diseases including type 2 diabetes, cancer, and heart disease. In addition, vegetable oil contains high levels of omega-6 fatty acids that can cause inflammation if unbalanced with equal levels of omega-3s.

Unhealthy fat sources include:

Corn oil
Grapeseed oil
Canola oil
Peanut oil
Margaine
Sunflower oil
Vegetable shortening
By avoiding these fats and sticking to the good fats listed above, you can continue to stick to your keto diet.

Hydration
Your body will lose fluids and electrolytes as you cut back on carbs. Carry around a reusable water bottle and keep track of how many times you fill it up every day.

Sipping bone broth for sodium, adding potassium through leafy greens, and munching on chia and pumpkin seeds for magnesium can also keep you hydrated.

Carb Elimination
Remember, keto requires that you cut back on carbohydrates. You don’t need to eliminate them altogether. If you do, you run the risk of becoming malnourished, as carbs are a macronutrient in food.

Focus on “good” carbs like those found in cruciferous vegetables, greens, and nut flours to stay on track.

Sample 7-Day Keto Meal Plan
Interested in what a normal week would look like if you followed a keto meal plan? Below, we’ve put together a day-by-day menu that’s keto-compliant and also ultra-delicious.

Monday
Breakfast: Eggs scrambled in butter, served over leafy greens and topped with avocado

Lunch: Grilled salmon with a spinach salad

Dinner: Porkchops with mashed cauliflower and red cabbage slaw

Snacks: Pumpkin seeds, pepper strips dipped in guacamole

Tuesday
Breakfast: Two hard-boiled eggs, bulletproof coffee (coffee with butter and coconut oil)

Lunch: Chicken salad topped with crushed macadamia nuts.

Dinner: Meatballs on zucchini noodles and cream sauce

Snacks: Plain, full-fat Greek yogurt with walnuts, roast beef and cheese roll-ups

Wednesday
Breakfast: Veggie and cheese omelet with salsa

Lunch: Tomatoes stuffed with tuna salad

Dinner: Baked chicken with sautéed mushrooms and asparagus

Snacks: Macadamia nuts, a smoothie made with almond milk, greens, and almond butter

Thursday
Breakfast: Fried eggs with bacon and leafy green salad

Lunch: Almond flour-crusted chicken tenders, salad topped with goat cheese and cucumbers

Dinner: Grilled pork chops on top of riced cauliflower, peppers, and broccoli, topped with homemade hollandaise sauce

Snacks: Pepper chunks, sliced cheese

Friday
Breakfast: Smoothie made with almond milk, peanut butter, greens, and protein powder

Lunch: Grass-fed hamburger inside lettuce wraps, topped with avocado and salsa

Dinner: Grilled shrimp in a lemon butter sauce with a side of broccoli

Snacks: Celery sticks and cauliflower florets dipped in almond butter

Saturday
Breakfast: Eggs baked inside avocado cups (use muffin tin!)

Lunch: Salmon avocado rolls wrapped in rice-free seaweed

Dinner: Trout broiled in butter, sautéed bok choy

Snacks: Turkey or pork meat bites, kale chips

Sunday
Breakfast: Scrambled eggs tossed with veggies and salsa

Lunch: Tuna salad with keto mayonnaise, served inside avocado halves

Dinner: Beef kabobs on the grill, served with peppers and broccolini

Snacks: Turkey jerky, cottage cheese

Want more simple keto recipes that are perfect for beginners? Check out these six tasty treats.

Dining Out, Keto-Style
It’s one thing to stick to a keto diet when you’re at home, but what about when dining out? How can you find low-carb, keto-friendly meals on a menu?

Start by planning ahead. Find the restaurant’s menu online and look at your options. When you sit down to eat, here are a few tips to keep in mind:

Resist the starchy sides (bread, potatoes, fries, rice) and substitute a salad or veggie instead
Swap burger buns for lettuce wraps
Request extra butter, and melt it on your meat and veggies
Dress your salad with oil and vinegar
Request heavy cream in your tea or coffee
Ask about sauce ingredients and avoid those with sugar, flour, or similar starchy thickeners
Stick to water, tea, coffee, or sparkling water to drink
Ask for a coffee refill while others eat dessert, opting for berries and heavy cream if your sweet tooth calls
Eating out should be an enjoyable experience, not one that you dread because of your dietary choices. By keeping your focus on fats, vegetables and proteins and avoiding all the sugars and fillers you know are no-gos, you’ll be more relaxed at the table.

Starting the Keto Diet Together
The keto diet can be your key to a healthier, more vibrant future.

Are you tired of spinning your wheels trying every weight-loss trick in the book? Do you want to improve your mental focus, reduce your risk for type 2 diabetes, and improve your heart health along the way?

If so, starting the keto diet is a major step in the right direction. The best part? You don’t have to go it alone.

There are plenty of resources and mentors available to help you make the most of your keto journey, including our site.

Contact us to gain access to insider tips and tricks that can help you stick to your keto lifestyle, one day at a time. Let’s travel this road together, and enjoy the results along the way!

. Keto Bombs

. Keto Bombs

Keto bombs. And sometimes even fat fudge. I know fat bombs would typically
sound like a not so healthy choice but if you’re on a keto diet and trying to incorporate more dietary fat and keep the ratio of fat
to protein and carbs high, then fat bombs can help. Whether you’re on the keto diet or not, we can all benefit from
healthy dietary sources of fat. And it’s gonna help keep
you full longer so fat bombs can be a great snack to
prep and keep in your fridge or freezer for when you get

keto
Daria-Yakovleva / Pixabay

hungry and just need a snack to hold you over. If you wanna learn more
about the keto diet, check out my keto 101 video and my how to get into ketosis fast video linked in the description. Today, I’m sharing eight fat bombs total. First up, Berry Fudge fat bombs. (upbeat music) I start by blending together
strawberries and blueberries but you can use any berries you like with any kind of nut butter. I went with almond butter,
melted coconut oil, and sweetener of choice. Keep in mind, you’ll want a
low-carb sweetener for keto so something like stevia or
monk fruit are popular options. You can use whatever you
want but just know the carbs will affect how much of
a fat bomb it really is. I used a liquid sweetener in
all of the sweet ones today since it integrates easily. It’s a high fiber syrup so
the net carbs are very low. Not sponsored but I will
link it the description. I also have a sweeteners
video if you want help knowing which sweeteners might be right for you. That gets blended and then
distributed into silicone molds. (upbeat music) Freeze. After a few hours they’re
ready to pop out and enjoy. I keep them in the freezer
and just take one out whenever I need, letting it thaw for
a few minutes beforehand. They’re rich like fudge
but melt in your mouth. So light, fruity, and almost
like a PB&J in fudge form. Okay, let’s alternate between
sweet and savory fat bombs today because both are totally
possible and worth making. Sometimes we crave sweet
but sometimes salty. So why not? These are super easy. Everything bagel fat bombs. It’s just a ball of whipped cream cheese rolled in Everything
but the Bagel Seasoning. You can use the one from
Trader Joe’s of course but you can also make your
own using a mix of sesame and black sesame seeds, salt, minced garlic and onion, and poppy seeds. You may want to make your own anyways because the Trader
Joe’s one is quite salty and if you do it yourself
then you’re in control of the salt content. Boom, savory little
bagel bites ready to go. Salty, creamy, and a nice
sharp bite of cheese. These are of course best
stored in the fridge and I recommend keeping them covered. FYI, you can also whip up dairy-free cream cheese variations for this. I have found that the almond
milk based cream cheeses whip up better than the coconut based ones but you can do what works for you. The next bomb is– (laughing) – You diffused my first
bomb but you should know I always bring back up. – Back up, huh? Speaking of backs. You better watch yours. – No. – No, no, no. Fat bombs, not real dynamite. (sighs) The next one is a classic sweet combo, white chocolate raspberry. (upbeat music) Melt coconut oil and
cacao butter in a saucepan or in the microwave until integrated. Mix in your sweetener and
then pour into silicone molds and freeze for an hour or so to set. (upbeat music) Then, blend the raspberries
into a puree and pour that on in a second layer on top of
the first frozen white layer. With cacao butter, it’s common
for the sweetener to separate so you can omit and just
let these be naturally sweet and tangy from the
raspberries but it’s up to you. Freeze again and you’ll
end up with these adorable two layer bombs of goodness. Rich from the cacao but light
and tart from the raspberries. And raspberries are a
great lower carb berry too. Next, pizza fat bombs anyone? Wait, is this the right channel? FYI, I have another channel
that I host with my boyfriend, Christian that is all about pizza. Heads up, it is not healthy. And if you’re enjoying these recipes, don’t forget to subscribe to
this channel and hit the bell to be notified of new
recipes and videos each week. For pizza fat bombs I
combine whipped cream cheese, diced pepperoni, Parmesan, diced olives, sun dried tomatoes, and basil. (upbeat music) I make those into little balls. (upbeat music) I mix together hemp hearts and Parmesan and roll the pizza cream
cheese balls into that coating. Oh man, talk about a
bite of savory goodness. It legit tastes like a pizza. The olives, pepperoni, and cream
cheese all give it a lovely salty bite balanced by the acidity of the tomatoes and
freshness of the basil. The hemp seed coating also adds
a nice contrast and texture. So fun. The last bomb of the day is– Okay, for the last one, we had to have some chocolate
before the video was over. Chocolate peppermint fat bombs. I melt and mix together

keto diet
Daria-Yakovleva / Pixabay

coconut oil and dark chocolate. Make sure it’s 100% dark for
no sugar or carbs if needed. That gets frozen as my first layer. Then for the second layer,
I melt coconut butter, coconut oil, and sweetener together and stir in some peppermint extract. It goes on top of the chocolate and boom. So adorable. If you wanted to get creative
you can also do three layers. There’s no right or wrong here. And you can really use any
molds for all of these too. Peppermint and chocolate
is a classic combination. I think we saved the best for last. These are super chocolatey and
remember, it’s not as sweet because it’s so dark. So if you don’t like a
super dark chocolate, then definitely add sweetener. It’s like a chocolate peppermint
patty kicked up a notch. It’s rich, decadent, and totally satisfying
for that dessert craving. And those are your fat
bombs recipes for today. If you want three more including my chocolate almond sea salt and coconut lime sweet
fat bombs as well as my, say what, crab salad fat bombs.

Keto Smoothies

Keto Smoothies

Keto diet is up to you and it’s all about your overall ratio of fat to protein and carbohydrates, and your carbohydrate tolerance, so you need to do what works for you. Today I’ve got five low-carb
smoothie recipes in this video, and then three more for a total of eight in the free e-book that you can download using the link in the description box. Let’s start with cucumber,
celery, matcha, lean and green. (upbeat music) In to my blender I add,
baby cucumber, celery, avocado, and coconut or MCT oil. So MCT stands for medium

keto
marijana1 / Pixabay

chain triglyceride, or medium change fatty acids, and it’s a type of fat
derived from coconut oil. It’s colorless, odorless, and stays liquid at room temperature, so a lot of people on a low carb diet add it to
food, coffee, or smoothies to boost the fat content in their diet. It’s easy to digest,
and suppresses hunger. Remember, you really shouldn’t be hungry on a low-carb diet, and it
provides quick, clean energy for your body, and especially your brain. We can all benefit from
MCTs, low-carb or not. I also add matcha powder. Make sure you use a high quality brand, which will mean it’s a vibrant green, and annoyingly expensive. I’ve linked a bran I use
sometimes in the description, but it isn’t my only brand choice, and feel free to add
low-carb friendly sweetener, or stevia drops to taste. Finally, for my liquid,
I add creamy cashew milk, but you can use whatever you prefer. Blend it up. I love the vibrant, and
fresh color and taste Cucumber is always so distinct
to me when it’s in a smoothie and I like it. This smoothie only has
six grams of net carbs, and all of the nutrition
info for all these smoothies can be found in the free
e-book, along with the recipes. Next up, a low carb golden milk smoothie. (upbeat music) I start with coconut milk

keto diet
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from the can, shake it up. Make sure it’s really well integrated, and then add that to an ice cube tray to make coconut milk ice cubes. They may separate a bit while freezing, but it’s no biggie. Just keep those in the freezer for whenever you need them
for smoothies or cooking. Thaw them out for a few minutes before adding to your smoothie. For this smoothie, I add
coconut milk ice cubes with an additional
splash of milk, MCT oil, and remember that can
always be coconut oil, vanilla extract, turmeric for
a nutritious golden boost, cinnamon, ground ginger,
salt, and sweetener to taste. Naturally sweet, cinnamon-y,
and a kick from those spices. I love the creaminess the
coconut milk provides, and this smoothie only has
four grams of net carbs. How about a berries and
cream protein smoothie? (upbeat music) This one starts with frozen raspberries, which are one of the fruits
lowest in carbohydrates, then I add MCT or coconut oil, a scoop of collagen protein powder, optional sweetener to taste,
and low-fat coconut milk. A lot of people are mistaken, and believe that Keto means no fruit. Keto does not mean no fruit, it means very high in fat,
and very low in carbohydrates. We all have a different
carbohydrate tolerance, and the only way to know is to
test your blood ketone levels while tracking your macronutrient intake, so if you can keep your
ratio working for your body, while still eating some fruit, go for it. Some people, most people,
can have some fruit, or at least berries. Probably most people
will have to stay away from higher sugar fruits
like bananas, and mangoes, to keep their carb content down, but it’s mistaken to
say that Keto means no to any specific food. It’s really about the overall
carbohydrate consumption, and fat ratio. This smoothie is creamy,
sweet, with a bit of tang, and I love using collagen protein powder, because the one I use is flavorless, so I don’t even know it’s there. I am not a huge sweetened
protein powder fan, and I do love the joint,
hair, and nail benefits that collagen provides. Okay, bullet-proof smoothie anyone? This cinnamon, almond bullet-proof shake is delicious, and filling. I start with some of those
coconut milk ice-cubes, MCT oil, almond butter,
flax meal, cinnamon, sweetener to taste, a
pinch of salt, and coffee. Blend it all up. Okay, if you want your coffee
boost kicked up a notch, this shake will do it. You’ve got the caffeine from the coffee, the brain boost from the CMTs, and just the invigorating excitement from this being a delicious,

ketosis
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indulgent low-carb shake. Six grams of net carbs,
so much satisfaction. The last one I’m sharing here is perhaps the most desert-like. Surprise, blackberry cheesecake. Frozen blackberries, cream cheese, or if you’re a dairy-free low-carber, you could sue coconut milk, but of course, it won’t have the same cheesecake effect. I have seen a coconut based cream cheese at Trader Joe’s, that could
work, but I haven’t tried it. I’m also adding MCT oil, vanilla extract, optional sweetener, a pinch of salt, coconut milk, and water. This one is the most indulgent. It’s extremely delicious, but it’s also the highest in carbs. There about 10 grams of
net carbs in this smoothie. Keep in mind, some people can handle that. Personally, when I did Keto, and tracked my blood ketone levels, I can handle about 40 to
50 grams of carbs a day, and still remain in ketosis. Some people can only handle 20 or less. It really depends on the person, so if you know this
smoothie won’t work for you, I apologize, but I hope
one of the others will.

Pizza On A Keto Diet

Pizza On A Keto Diet

You can still eat pizza around the keto diet regime, however it takes a bit of creativeness. When dining out, I order a thin-crust pizza, then take my fork and slide all the toppings off the crust. It helps to order a pizza with lots of toppings. Ordering one topping on a deep dish pizza leaves you with very little left to eat.

Just like most food items choices on keto, the very best pizza is definitely the one you are going to make your self. Consider the low-carb pizza crust menu, then use many of these tips for toppings:keto

Mexican pizza – Use either conventional (lower-carb) pizza sauce or enchilada sauce and very best with taco-professional garden soil beef or fowl. Add a bit of salsa, cut onions, cut jalapeno peppers, plus some warm sauce (Taco Bell very hot sauce will be the cheapest in carbs). For some added flavor, put chopped cilantro. And best with sliced avocado after baking.

Greek pizza – sauce, feta milk products, red-colored-tintedonions and olives, and exactly how about some artichoke hearts?

Buffalo chicken pizza – I had been pleased to learn that Frank’s red-tinted-hot buffalo wing sauce is reduce in carbs. If you want very hot, hot and hot use chopped grilled fowl, some onions, crumbled azure cheese, and the buffalo sauce to make a zesty pizza. Don’t overlook to drizzle just a little blue cheese dressing within the best. Don’t overlook to drizzle a bit blue cheeses dressing on the leading., Buffalo poultry pizza – I used to be delighted to learn that Frank’s reddish-warm buffalo wing sauce is low in carbs.

Indian pizza – There’s the local cafe close by that focuses on Indian pizzas, which gave me the thought of developing my very own, private. If you decide to turn this tasty choice, you could utilize a packed Indian meals seasoning for chicken along with the low-carb crust and include some greens. If you wish to start from scratch period some poultry with standard Indian spices or herbs, like masala, currypowder and cumin, and then any other spicy Indian seasonings you can imagine. Put veggies, if desired. In order to begin completely from scratch time of year some fowl with traditional Indian spices, like masala, currypowder and cumin, and then any other spicy Indian seasonings you can think of. Add veggies, if desired., Indian pizza – There’s the local cafe near by that focuses on Indian pizzas, which offered the idea of producing my own.

Alfredo pizza – Utilize a keto diet regime-comfy and enjoyable Alfredo sauce or maybe place some from a jar. Leading with fowl or shrimp, in addition garlic clove, parsley, Roma tomatoes – and additional and furtherextra and further parmesan cheeses if you’d like., Alfredo pizza – Use a keto diet regime-comfortable and warm and cozy and warm and friendly Alfredo sauce or simply just place some far away from a jar. Very best with fowl or shrimp, additionally garlic clove, parsley, Roma tomatoes – and additional and extraadditional and further parmesan dairy foods, Alfredo pizza – Make use of a keto diet regime-nice Alfredo sauce or just just just spot some away from a jar. Best with fowl or shrimp, additionally garlic, parsley, Roma tomatoes – and added and additionaladditional and further parmesan cheeses, Alfredo pizza – Use a keto eating plan-satisfying Alfredo sauce or just spoon some from a jar. Finest with poultry or shrimp, plus garlic clove, parsley, Roma tomatoes – and additional and furtherfurther and further parmesan dairy productsketo diet

Obviously, you may have all the regular pizza choices:

Meats lovers – pork, sausage, Pepperoni and bacon whatever you’d like. All these are very low-carb options

Veggie fans – onions, tomatoes and Mushrooms all sorts of peppers, artichoke hearts… you name it, it’ll preference fantastic.

Three (or four, or five) cheeses pizza – Try out feta cheeses, light blue dairy foods, goat cheeses, item dairy products or some other tangy cheeses, along with — or possibly in area — of the typical shredded mozzarella. (Remember, numerous lower-carb crusts will also be made out of dairy products. You might like to be cautious of overdoing it!

When you have a good low-carb crust, the topping tips are limitless. Keto dieters have lots of options. The only limit is your imagination.