7 Day Meal Plan

7​ ​Days​ ​of​ ​Savory​ Low-Carb ​Keto​ ​Recipes

Following a ketogenic diet you may not feel the need to eat 3 meals a day. This meal plan is meant to
provide recipes/meals that are are super savory and excellent additions to your daily keto lifestyle. Pick
and choose as you wish. We hope you enjoy and add your own touch!


Breakfast 

Zeggs

 

Serves: 6
Ingredients:
2 zucchini- “zoodles” (med/large)
6-8 eggs
½ tsp. garlic powder
½ tsp. onion powder
½ tsp. salt/pepper
3 tbsp. oil approximately

Directions:
Heat avocado oil on medium heat until hot to ensure zoodles stay crispy. Saute zucchini
zoodles in avocado oil. Cook 3- 5 minutes. Add an egg on top to each quarter section of
zoodles and cook an additional 2-3 minutes.

Bacon and Egg Muffins 


Makes 12 muffins
Ingredients:
10-12 bacon slices
¾ cup diced green onion/chives
8 large eggs
1 tsp. pink himalayan salt
1 tsp. pepper
Avocado cooking spray

Optional Ingredients:
Bell peppers, sausage, sliced ham, salsa to garnish

Directions:
Preheat oven to 350 degrees. Spray medium to large muffin tin with avocado oil
cooking spray. In a large skillet cook bacon until crisp. Remove from heat and place on
paper towel to remove excess grease. Break bacon apart into small pieces once cooled.
In a medium bowl, whisk eggs, salt, and pepper together. Add bacon and green
onion/chives into whisked eggs until combined. Pour egg mixture into muffin tin until
halfway full (exceeding this amount will cause eggs to overflow). Bake muffins for 20
minutes or until golden brown. Remove from oven, allow to cool, enjoy!

Cheesy​ ​Ham​ ​Roll​ ​Ups

Serves 5
Ingredients:
20 medium slices of deli ham (can also sub bacon)
1 ½ cup baby spinach
2 tsp. garlic powder
1 cup yellow tomatoes
10 large eggs
½ tsp. pink himalayan salt
1 tsp. freshly ground pepper
2 tbsp. grass fed butter
1 1/2 cup sharp cheddar cheese
Optional Ingredients:
Cilantro, peppers, sausage and fresh salsa

Directions:
Heat oven broiler. In a large bowl combine eggs, garlic powder, salt and
Pepper. In a large nonstick skillet over medium heat, melt butter. Add eggs and
scramble, stirring occasionally, for 3-4 minutes. Stir in sharp cheddar, baby spinach and
yellow tomatoes until combined. On a cutting board place two slices of ham. Top with
spoonful of scrambled eggs and roll up. Repeat with remaining ham and scrambled
eggs. Place roll-ups in a shallow baking dish and broil until ham is crispy, about 5
minutes.

Stuffed​ ​Portobellos

Serves 2
Ingredients:
2 large portobello caps
½ sausage link
3-4 Saute mixture of mini bell peppers
¼ cup onion
Feta cheese to top
1.5 tbsp MCT oil (sub out avocado/coconut oil)

Directions:
In a large skillet cook sausage until golden brown, saute peppers and onions in ½ cup
MCT oil (portobellos will cook much quicker so you will want to prep sausage and
veggies first).
Heat oil over medium heat, place portobello in pan, cup side up. Cook five minutes until
brown. Cut sausage in half, slice lengthwise (3-4 quarter slices). Place portobello on a
plate, layer sausage next, top with peppers/onions, crumble feta on top.

Low​ ​Carb​ ​Sausage​ ​Balls

Ingredients:
1 lb sausage
2 cups low carb baking mix
1 lb shredded sharp cheddar cheese

Directions:
Preheat oven to 350 degrees. Combine sausage and low carb baking mix into glass
bowl. Mix together with hands until well blended. Add in 1 lb shredded cheese. (Adding
cheese last makes combining easier). Cover cookie sheet with parchment paper and
place in oven until golden brown. Let cool and devour.

Almond​ ​Cream​ ​Cheese​ ​Pancakes

Serves 4
Ingredients:
6 eggs
1 cup almond flour
1 tsp cinnamon
½ pack cream cheese, full fat
grass fed butter
1 tsp Stevia (optional)

Directions:
Preheat large skillet on medium heat. Warm cream cheese for 30 seconds in the
microwave. Place all ingredients in a medium size bowl, mix with mixer until well
blended. Add 2 tsp. grass fed butter to skillet until hot. Pour in pancake mixture to make
about a 6 inch circle. Flip when pancakes start to dry and bubble on top. Continue until
all batter is gone, adding butter each time to ensure the pancakes do not stick.

 

Keto​ ​Strawberry​ ​Cheesecake​ ​Mousse​ ​Recipe

Ingredients:
1 cup heavy whipping cream
9 oz. cream cheese
1 tbsp Stevia natural sweetener
1 cup strawberries, sliced

Optional Ingredients:
Blueberries, blackberries, whipped topping

Directions:
Beat the cream until it reaches a thick consistency. Combine the stevia into the cream
cheese and continue whisking until smooth. Fold the cream into the cream cheese. Mix
through 3/4 cup of strawberries. Pour into a serving bowl and top with the remaining
strawberries. Place into the fridge for two hours to thicken. Serve with other toppings if
desired.

Lunch

Chicken​ ​Salad​ ​Fajita​ ​Style

Ingredients:
4 cans cooked chicken
1 tbsp fajita seasoning (add more for additional spice)
1 red bell pepper, diced
1 yellow bell pepper – diced
2 tsp pepper
¾ cup Olive Oil Mayonnaise
2 stalks of Celery finely diced

Optional Ingredients:
Seedless Grapes (add in 10 for 9 g of carbs)
½ of an onion- diced

Directions:
Mix all ingredients together, place in the center of an avocado or enjoy with additional
celery stalks.

Pickle​ ​Ham​ ​Roll​ ​Ups

Ingredients:
1lb​ ​deli ham sliced thin to medium
1 jar Kosher Dill pickles
1 package cream cheese
Optional Ingredients:
Green onions/chives

Directions:
Place ham on flat surface and spread with full fat cream cheese, using about 1 tbsp.
cream cheese per slice. Cut each Kosher dill into ¼ or ½ slices. Place on ham slice. Roll
up. Refrigerate 1 hour. Secure with toothpicks, if desired.

Avocado​ ​Salad

Ingredients:
1 avocado, cubed
20-25 slices of pepperoni
1 oz mozzarella pearls
1 tbsp feta cheese
½ tsp pink himalayan sea salt
½ tsp pepper

Optional Ingredients: cilantro, balsamic, soy sauce or lime juice

Directions:
Mix all ingredients except for Feta in a medium sized bowl. Add Feta on top. Chop
pepperonis if desired. Enjoy!

Quick​ ​and​ ​Crispy​ ​Pizza

Makes 12
Ingredients:
1 pack Provolone cheese
40-50 slices of pepperoni
Optional Ingredients:
Marinara for dipping
Pesto

Directions:
Preheat oven on broil. Place 6 Provolone rounds on baking sheet with parchment paper.
Add a thin layer of pesto on top (if desired) and cover with pepperoni (3-4 slices per
piece). Place in oven until cheese starts to broil/brown. (Can also cook in microwave for
about 60 seconds). Allow cheesy crisps to cool on the parchment until they become
firm. Add a few tablespoons of marinara as a dipping sauce.

Tomato​ ​Tuna​ ​Melts

Ingredients:
4 medium Roma tomatoes
1 5 0z. can tuna in water, drained
2 tbsp olive oil mayonnaise
3 tbsp diced celery
1 tbsp minced onion
2 tbsp dried dill
2 oz. shredded cheese of choice (sub feta for richer flavor)
Pink himalayan salt and ground pepper to taste

Directions:
Slice the Roma tomatoes in half lengthwise. Scoop out seeds leaving the outer edge.
Season to taste with salt and pepper and allow to sit for 10 minutes (Salt will suck out
excess moisture, pat dry with paper towel before placing in oven). Preheat the broiler to
high. In a glass bowl combine tuna, mayonnaise, celery, onion, dill, salt, and pepper.
Stuff each tomato half with tuna salad mixture adding cheese on top. Place tomatoes
on a baking sheet and broil the tomatoes until the cheese is melted and slightly golden
brown (watch closely checking on often for 3-5 minutes).

Stuffed​ ​Zucchini​ ​Tacos

Serves 6
Ingredients:
6 medium zucchini
1 ¼ tablespoon avocado oil
1 ½ tsp minced garlic
2 lbs pounds grass fed beef
1- 1 ½ taco seasoning mix packets
4-6 cilantro sprigs
1 ¾ cups Fiesta shredded cheese blend
¾ cup diced yellow tomatoes
½ cup fresh garden salsa

Optional Ingredients:
sour cream, green onions/chives

Directions:
Preheat the oven to 400 degrees. Brown the grass fed beef in a large skillet and add
contents of taco seasoning packets. Midway through browning add in ½ cup cheese
and ½ cup salsa and 3-4 sprigs of cilantro. In a separate skillet add Avocado oil and
place on medium heat. Wash Zucchinis and cut in half. Scoop out the inside of the
zucchini with a spoon and chop it. Add the chopped zucchini and garlic to the skillet
once the oil is hot. Cook on medium heat for about 5 minutes. After cooking beef and
diced zucchini mix together in the skillet.
Place the zucchini shells into a glass baking dish (spray with cooking spray to prevent
sticking). If you prefer a softer zucchini, place the dish in the oven and cook for about 10
minutes prior to filling. Scoop the cooked filling into the zucchini shells and bake for
15-20 minutes. Garnish with remaining cheese, cilantro, yellow tomatoes and optional
toppings as desired.

Buffalo​ ​Chicken​ ​Soup

Serves 4
Ingredients:
4 stalks celery
4 carrots
4 chicken breasts
6 tbsp grass fed butter
1 quart organic chicken broth
2 oz. full fat cream cheese
½ cup heavy cream
½ cup Buffalo wing sauce or Frank’s Red Hot Sauce
½ tsp onion powder
1/2 tsp parsley flakes
½ tsp turmeric
1 tsp Pink Himalayan salt
1 tsp pepper

Directions:
First, place carrots and celery to cook in an oiled pot for about 8-10 minutes. Place your
chicken breasts to cook along side them. Cover the pot to let the chicken breasts
steam. When the chicken has cooked fully, remove it from the pot. You can also boil the
chicken with the broth if you wish. Pour your chicken broth over the veggies and add
butter, cream cheese, heavy cream, and salt/pepper. While that’s coming to a boil, shred
the cooked chicken breast and add back into soup. Add hot sauce to your liking. Add
turmeric, parsley, and onion powder and let soup come to a boil on medium heat. Let
simmer for 20-30 minutes. Time can be shortened if necessary; however, the longer it
cooks the more the flavors will mesh.

Dinner

Mexican​ ​Cauliflower​ ​Rice​ ​Skillet

Ingredients:
1 lb grass fed beef
½ cup chopped onion
½ cup chopped bell peppers of any color
1 pack of taco seasoning
1 cup diced yellow tomatoes
1 bag Cauliflower Rice or head of fresh cauliflower
½ cup Organic Chicken Broth
1 ¾ cup fiesta blend shredded cheese
1 tsp pepper
Add your favorite toppings: Sour Cream, Avocado, Green Onions, Cilantro, Jalapenos

Directions:
In a large skillet on medium heat brown grass fed beef in skillet, add in onion, peppers,
taco seasoning, ½ cup yellow tomatoes, and simmer for 3 minutes. Add 1 bag
cauliflower rice, chicken broth, shredded cheese. Simmer until cheese is melted on top
layer. Add your favorite toppings and additional tomatoes and serve. Enjoy in a low carb
fajita wrap if desired.

Zucchini​ ​Spaghetti

Serves: 4
Ingredients:
1-2 lbs grass fed beef
4 medium/large zucchini
½ onion chopped
½ cup avocado oil
1 tsp pink himalayan salt
1 ½ pepper
2 tsp Mrs. Dash garlic and herb spice seasoning
1 tsp minced garlic or garlic salt

Directions:
For lower carb spaghetti sauce try a blend of canned tomato puree, minced garlic and
onion, garlic salt, olive oil, basil, and Parmesan cheese. Looking for a spaghetti sauce
without added sugars is the best way to stick to low carb. You can also use pesto as a
delicious low carb option.
In a large skillet, brown the grass fed beef. Add in onion and spaghetti when beef is
almost done cooking.
Heat the avocado oil in a medium size sauce pan until hot. In a separate bowl using a
Veggetti or similar veggie spiralizer, take the zucchini and shred it through until you
reach the base. You can then chop the base finely and add to the rest of the zoodles.
Complete this step for all 4 zucchinis. Once the oil is good and hot add all zoodles in the
pan at once. Let cook 5-7 minutes, stirring often. Overcooking will result in soggy
zoodles. Also, wait until zoodles are cooked to add salt to eliminate excess liquid
developing. Add salt, garlic salt, pepper, and Mrs. Dash seasoning to the zoodles before
combining with beef mixture.

Garlic​ ​Shrimp​ ​Scampi

Serves: 6
Ingredients:
1 bag pre-cooked shrimp
½ cup fresh lemon juice
3 cloves of fresh garlic
1 tsp pink himalayan salt
1 tsp pepper
2 tsp Mrs. Dash Garlic and Herb seasoning mix
1 tsp Creole seasoning
¾ cup coconut oil or avocado oil
2 tbsp grass fed butter melted
Optional Ingredients:
Small amount of Cocktail sauce or melted butter to dip in

Instructions:
Combine the lemon juice, salt, pepper, garlic and creole and Mrs. Dash seasoning mix in
a bowl and whisk. Stir in the Coconut oil and melted grass fed butter. Pour a bag of
pre-cooked frozen large shrimp (30-40) in a deep baking dish and cover it with the
scampi sauce you just prepared. Bake it for about 8-10 minutes on 350 degrees. (You
will bake it just enough time for the frozen shrimp to heat).

Cheesy​ ​Parmesan​ ​Taco​ ​Bowls

Serves 6
Ingredients:
3 tsp MCT oil
2.5 cups grated parmesan
1.5 lb grass fed beef or venison
½ diced onion
1.5 cups diced yellow tomatoes
1 cup fresh garden salsa
1 packet of taco seasoning
3-5 sprigs of cilantro
11/2 cups fiesta blend shredded cheese or cheese to your liking
½ cup chopped green onions and chives
4 cups chopped baby spinach
Optional Ingredients:
Olives, jalapeno peppers, banana peppers
6-8 tablespoons full fat sour cream

Directions:
Preheat oven to 375F. Add MCT oil to skillet on medium heat, add in grass fed beef and
brown. Add in taco seasoning, onion, and optional peppers if desired. Place on low to
keep warm while preparing cheese bowls. Add in ½ of the cilantro, ½ cup shredded
cheese and ½ cup fresh salsa to simmer. Save the rest for garnish.
Cover baking sheet with parchment paper.
For parmesan cheese bowls: Spread ⅓ cup of grated parmesan onto baking sheet in a
small circle. Making two at a time allows you to form the taco bowls before they harden.
If it hardens before making into a bowl, reheat in oven for 1-2 minutes. Place the baking
sheet in the oven until cheese is golden brown (about 8-10 minutes depending on oven).
Remove pan from oven, use spatula to flip parmesan onto small bowl. Carefully (cheese
will be hot) mold cheese around bowl to create bowl shape as it hardens. Cool until
cheese hardens and set aside on a plate or baking sheet. (Repeat these steps to create
6-7 Parmesan cheese bowls.

To serve:
Place spinach in bottom of cheese bowl, add a couple scoops of taco meat, top with
diced yellow tomatoes, shredded cheese, green onions/chives, and additional salsa.
Garnish with sour cream and cilantro as desired.

Spicy​ ​Chicken​ ​Bake

Ingredients:
Serves 4
4 Boneless skinless chicken breasts
1 8 oz package cream cheese, softened – Cheese should be soft to ensure it mixes
well. If in a rush, microwave on high for 30 seconds then stir. Add more time if needed.
1- 4 oz can Old El Paso diced green chilis
1 cup shredded monterey jack or mozzarella cheese
1 tsp garlic powder
1/4 tsp turmeric
1/4 tsp pink himalayan salt
1/4 tsp coarse ground pepper
3 sprigs of cilantro
Optional Ingredients:
2-4 cups baby spinach
Low carb tortilla wraps

Directions:
Preheat oven 375 degrees. Spray medium glass baking dish with cooking spray.
Combine together cream cheese, garlic powder, turmeric, pink himalayan salt and
pepper, add green peppers last and mix. Add cilantro if preferred. Place chicken breast
in pan, pour in cream cheese mixture on top. Smother with shredded cheese on top.
Place in the oven for 30-45 minutes (varies depending on oven) until chicken is cooked
thoroughly and cheese has baked. Garnish with cilantro and place on bed of spinach,
low carb tortilla wraps (optional), or enjoy as is.

Hot​ ​Ham​ ​Keto​ ​Pockets

Ingredients:
1 ½ cups shredded mozzarella cheese
5 tbsp almond flour
4 tbsp coconut flour
2 medium/large eggs
2 tsp Mrs. Dash garlic and herb seasoning
6 oz thin sliced deli ham
¾ cup cheddar cheese
1 tsp pink himalayan salt
1 tsp coarse ground pepper

Directions:
Preheat oven to 400F. Melt shredded Mozzarella in microwave safe bowl for around 1
minute (can also prep in oven for about 10 minutes stirring often). In a separate bowl,
combine almond/coconut flour and spices together. Once cheese is semi melted and
not hot, work into flour mixture. Add in eggs and stir gently to make a moist dough. Pat
out on parchment paper into a large oval. Use a knife or pizza cutter to cut lines around
the edges of the dough. Layer and alternate ham and cheese slices until desired
thickness. Grab each edge and layer together on top to cover the ham and cheese
filling. Bake for about 15 minutes or until golden brown.

Stuffed​ ​Chicken​ ​&​ ​Guac

Serves 4
Ingredients:
4 chicken breasts butterflied or sliced thin
1 ½ tsp pink himalayan salt
1 ½ tsp ground pepper
2 tsp avocado or MCT oil
1/2 cup guacamole
12 slices bacon
Queso

Directions:
On a cutting board lay the chicken flat, season the outside with salt and pepper, spread
guacamole on each of the chicken breasts, roll them up and wrap each in 3 slices of bacon.
Add 2 tsp Avocado or MCT oil in a glass baking dish and bake in the oven at 400F for 20-30
minutes until cooked thoroughly. About 3-4 minutes prior to removing, turn the oven on broil
to make the bacon crispy. Chicken may also be cooked on the grill over medium heat. Heat
queso and use a dipping sauce.

What are Macros?🥩🥜🥑

What is a Macronutrient?

Keto-Macronutrients

If you have Googled the ketogenic diet you have most likely come across the term macronutrients. You are probably like many other people trying to find your way through all the details and wondering what the heck a macro is and why you need to track them. Macronutrients are the building blocks of nutrition. They are the compounds in food in which we get the bulk calorie intake from to create the body’s energy. Macronutrients include carbs, proteins, and fats. You see macros in all foods, measured in grams on the nutrition label.

Keto-Macros-Carbloaded
Carb Loaded
The typical American diet has an abundance of carbs and unhealthy fats. Many people are carb loaded, meaning they follow the modern day diet that is made up of mostly carbs that are converted into glucose. The energy from glucose is not sustainable and short lived. Think of when you have a breakfast consisting of toast or biscuits. Within an hour or two hunger creeps in again and energy levels crash making your body feel like it needs more food to boost energy levels back up. This is why it is so important to start your day off with brain fuel (think healthy fats and protein) instead of sugary, starchy foods. You will want to track each macro to find a good balance for your body but for many people tracking carb count is the most important because getting too many carbs can quickly kick you out of ketosis. Also making sure your carb intake comes from vegetables, nuts and seeds, and a small amount of certain fruits(berries) is important.

A Cleaner Fuel Source
When following the Ketogenic Diet the body is running on a much cleaner fuel source that allows for sustained energy and satiety. After reaching a state of ketosis the body begins to burn fat for fuel and makes the switch from burning glucose to burning ketones.  Ketones are the fuel our bodies were designed to burn. When a person is using ketones as a fuel source, adjusting macronutrient portions is crucial to staying in ketosis.

Ideally, tracking your carb count is most important. If losing weight is the goal, keeping your carb count low is essential. Typically one should maintain 5-10% of calories from net carbs. Keeping carb counts under 20-30 grams of net carbs (grams of carbs minus grams of fiber); 15-30% of calories from protein; and 60-75% of calories from wholesome, healthy fats is a good rule of thumb. In general, daily carb intake can vary for individuals from 20-100 grams to maintain ketosis. For the majority of people experiencing ketosis, daily allowance is limited to 20-50 grams of net carbs.

Individual Basis
With that being said, macronutrient intake is not exact and every person is different. There are some factors that can change your macro intake, including age, gender, and weight. This means that everyone is different and it is individually based. One person might be able to maintain ketosis with 30% protein, 60% fat, and 10% carbs while another person has to stick to 5% carbs, 25% protein, and 70% fat. You will have to determine which one you are with a little bit of monitoring. Give yourself a baseline to start and then adjust accordingly as you learn what works for you.

Tracking Food, Exercise, and Macros
There are apps available to help track macros to figure out the ideal route for each individual. You can also use tools like FitBit and My Fitness Pal to track your food intake and macros along with exercise and other things. These are great resources that will allow you to stay on track with the ketogenic lifestyle. As you get more consistent with tracking your daily eating habits and exercise you will find this lifestyle can help you achieve your health goals.

 

brain on ketones                                                               Photo Credit: Pruvit
Fourth Macronutrient

Could exogenous ketones be the fourth macronutrient? Previously ketones were only produced endogenously or inside the body. Enter exogenous ketones to the market. Now consumers are able to ingest ketones which provides another sustainable energy source to the body. Continuous research into this energy source points to exogenous ketones being a possible fourth macronutrient. “I see ketones as a fourth macronutrient. You have fats, proteins, and carbohydrates from foods. But ketones are an energy containing molecule.”- Dominic P. D’Agostino, PH.D., Associate Professor, University of South Florida.

 

Read the Nutrition Label
Once you’ve got a personal baseline, start taking a look at the nutrition labels of all the foods you are intaking each day. Keeping a written record via your phone or a notepad can be extremely helpful throughout your keto journey to make adjustments when necessary and keep you on track toward your goals.

 

 

 

Disclaimer: We are not medical professionals and do recommend checking with your physician if you are making dietary changes or have a health condition.

9 Tips to Get Into Ketosis

What is Ketosis

You’ve heard people talking about getting into ketosis, but what exactly is ketosis and is it truly safe for us? These are all questions I had before I started on this journey, like most people, I had actually never heard of the term ketosis. So what exactly is it?

Ketosis is a natural state that the body goes into when it runs out of carbohydrates (glucose) for fuel. Normally, glucose is used by our cells as a quick source of energy that continually needs to be replenished for us to have energy. When our body runs out of glucose it begins to switch over to its “reserve tanks” for a cleaner, longer lasting, higher energy fuel source it gets by breaking down fat cells and converting them into ketones. As your body continues to break down fat cells converting them into ketones your blood ketone level will start to rise. Being in a state of ketosis is defined when your blood ketone levels reach 0.5-3 nM. We will delve into measuring blood ketone levels in a later blog post.

Achieving a state of ketosis can take some work and planning ahead. It’s not just as simple as cutting carbs. Below are 9 helpful tips to get into ketosis.
Ketosis-Tips-low-carb
1. Keep Carb Intake at a Minimum
Sticking to a low-carb diet is one of the most important factors to achieve ketosis and maintain it. The amount of carbs alloted is indivually based, although the average recommended amount is 20 grams of net carbs (total carbs minus fiber) a day. How your body adapts is important to note and while some people need to maintain 20 grams others can intake 50 grams and still be in ketosis.

Ketosis-Tips-Healthy-Fats
2. Increase Healthy Fat Intake
Don’t fall for what we call “the Big Fat Lie”. It is a common misconception that eating fat makes you fat. It is a lie that the food industry created to make a big profit with low fat/reduced fat marketing to appeal to the masses. Fat makes up a very large percentage of the keto diet but not just any fats. It is important to eat the right kind of healthy fats to ensure success. If the goal is ketosis, you must increase your intake of healthy fats.

Ketosis-Tips-Exogenous-Ketones
3. Take Exogenous Ketones
Your body naturally produces ketones endogenously (or inside the body) but did you know you can drink exogenous ketones (outside the body). Exogenous ketones induce a state of ketosis within an hour of drinking them. This is a brand new technology that was only developed in 2012. It was discovered by Scientists out of the University of South Florida who were doing research for the DOD and NASA. Where as previously the only way to raise blood ketone levels was to fast for several days or go on a very strict ketogenic diet. Although most people were never able to cross fully into ketosis, now with the aid of a drinkable version of ketones anyone can experience what it feels like to be in ketosis without having to be perfect or fast.

Could exogenous ketones be the fourth macronutrient? Now consumers are able to ingest ketones which provides another sustainable energy source to the body. Continuous research into this energy source points to exogenous ketones possibly being a fourth macronutrient. Ketones are “energy containing molecules”- Dr. Dominic D. Agostino, PH.D.
Ketosis-tips-fasting
4. Try an Extended Fast or Fast Intermittently
Fasting will offer great benefits to you. Choosing not to eat for an extended period of time gives the body a reset, allowing you to experience major health benefits. Your body will flush out toxins and as a result, increase metabolism. In doing so, it will help your body jumpstart into the ketogenic state and allow you to maintain it for a longer period of time. Intermittent Fasting is a powerful healing and weight loss tool that will elevate blood ketone levels and keep you in ketosis.

Ketosis-test-ketones
5. Test Ketone Levels and Adjust Macros Accordingly
Macronutrients are Protein, Fats, and Carbs. Each Macronutrient should account for a percentage of your daily caloric intake. Each individual is different and macro consumption may vary. A sure fire way to get and stay in ketosis is to check your ketone levels and adjust your macros according to your levels. There are a few options in order to do so. You can check ketones by urine test strips, ketone blood meters, or through a ketone breath meter. The most accurate way to test is through the ketone blood meter, however, the other options will do the trick. Check out more info on methods to test blood ketone levels.

close up of different food items on table
6. Eat a Moderate Amount of Protein
The ketogenic diet is based on high fat, moderate protein, and low carb intake. We have discussed healthy fats but let’s talk about moderate protein. Eating too much protein can kick you out of ketosis while having too little protein intake could cause muscle loss and the feeling of still being hungry. If you eat enough protein you will feel satisfied and eat less. However, finding a balance is key if the goal is ketosis. If you are physically active, protein is important for building muscle and preserving it. How much protein you should be consuming is based on activity level and body weight. Excessive protein consumption converts to glycogen, making it difficult to get into ketosis. Here is a great keto calculator to determine your keto diet needs.

Ketosis-tips2
7. Increase Your MCT Oil Intake
Medium chain triglycerides are a type of fatty acid that are found in coconut and palm oils. Mct’s have the ability to regulate blood sugar and aide the body in ketone production. They are great for weight management and increasing cognitive function. They are also more easily digested than long chain triglycerides. When introducing them into your new lifestyle, start with a small amount and build up to avoid stomach upset.  MCT’s are an essential source of healthy fat on the keto diet. They are not metabolized through digestion like most other foods, instead they are sent to the liver to be processed and can improve the bodies metabolism. The body utilizes these oils and burns them for a cleaner energy source instead of storing them as fat.

Ketosis-Tips
8. Introduce Exercise
Movement is so important. Many folks find they hit a stall in their weight loss, exercise can help you to get over the hump. Being more physically active can help you get into ketosis. Exercising depletes your body of stored glycogen. Normally glycogen stores are replenished when you eat carbs, which are broken down into glucose and then converted to glycogen. However, if you are consuming very little carbs, glycogen stores continue to remain low. In return, your liver starts to increase production of more ketones, which can be used as an alternate fuel source.

Ketosis-tips1
9. Listen to Your Body
Many of us eat out of habit. Recognize when your body is actually hungry and only eat when you are hungry. Oftentimes, people mistake thirst for hunger. Sometimes just increasing your water intake instead of eating will satisfy your body. Eat out of necessity and not every time you feel like going to the pantry. This will allow you to stay on track and maintain ketosis.

 

 

 

10 Ways to Eat More Fat

Benefits of fat
Adding the right kind of fats is essential to success in the ketogenic diet. When lowering your carbs you will want to fuel your body with good fats for your energy needs. By adding healthy fats into your diet you will find you feel full for a longer period of time, lower bad cholesterol, maintain ketosis, and even have smoother, more vibrant skin and hair.

So how do I ensure I get enough fat with my keto lifestyle and maintain the right balance?

I am thrilled you asked, read on below to find out 10 ways to increase fat intake.

 

Keto-Cooking-With-Oilsjpg

  1. Cook with Fat.

    Fats can change the way your taste buds respond to a meal. Experiment with different combinations to find what pairs best. Steer clear of vegetable and seed oils, they are not quality fats and are actually not good for you. Stick to eating saturated fats, such as, animal fats, fish oil, grass-fed butter, coconut oil and mct oil, and monounsaturated fat (olive oil and avocado oil).

    Fat-Coffee2

  2. Enjoy some fat coffee or tea.

    Add grass fed butter and mct oil to your coffee or tea. Add a natural cream full of good fats by putting in some heavy whipping cream. To save the guesswork and ensure your coffee contains exactly what you need and more you can use our Functional Fat Keto Kreme. Many people have fat coffee to replace breakfast. This will satisfy hunger, oftentimes well into the afternoon.

    Keto-full-fat-dairy

  3. Use foods with full fat content.

    Don’t buy into what we call the BIG FAT LIE. We have been taught that fat is bad for us and if we want to be thin we should be eating low fat, light or reduced fat food items. That is so far from the truth. In all reality, those products are loaded with artificial ingredients and sugars that are bad for you and people are fatter and sicker than ever.

    You want to buy products that have full fat ingredients. Toss out any products with “light”, “low fat”,  “fat free”, or “reduced fat” in the label. If you choose to eat dairy, pick the full fat version.

    Keto-Healthy-Fat-Side

  4. Add sides and garnishes high in healthy fats.

    Order a side of bacon with your breakfast and add in some avocado for a full fat meal. Enjoy a little guacamole with some parmesan cheese crisps. Order a spinach or spring mix salad and top with eggs, pecans, cheese, olives, hemp seeds, and nuts. Having an additional side or garnish of healthy fats will have you eating less and feeling full longer all while burning more fat!

    Keto-New-York-Strip

  5. Choose fatty cuts of meat over lean meat.

    It is best to choose high quality cuts of meat. Think pastured and grass-fed beef. Better quality, richer cuts of meat, actually help you transition into ketosis quicker, while excess lean protein can kick you out of it. The richer they are, the more flavor you will enjoy.

    Keto Superfood Smoothie

  6. Make keto friendly smoothies with high fats.

    There are ways to incorporate delicious high fats into a keto smoothie. Add heavy whipping cream, avocados, and coconut milk for a delectable taste. Toss in hemp seeds and flax seeds for an additional boost of fat. Add extra flavor and a boost of fat with unsweetened cocoa and a natural sweetener. Find some great keto smoothie recipes here.

    Keto-bacon-wrapped-fries

  7. Eat snacks with high fat

    If you must snack, eat snacks that have a heavier fat content. Here is where you can find some low carb snack suggestions. They’re packed full of nutrients we need and are very fulfilling.

    LC-Snacks-NutsjpgPhoto: Diet Dr.

  8. Eat more nuts.

    Nuts are loaded with nutrients and healthy fats. Think of them of natures crunchy fat bombs. They pack a powerful punch within a tiny handful. You can’t go wrong with eating nuts but do be aware, not all nuts are created equal. Check the carb content of each and don’t eat an entire bag in one sitting. You will want to have enough to feel right at the level of satisfied and then let you body burn its own fat reserves. Pecans, macadamia, and walnuts are excellent candidates. Peanuts, cashews, pistachios have a higher carb count so you will want to limit intake of those if your goal is to maintain ketosis.

    Keto-Cheese

  9. Eat more cheese

    Cheese can be easily added into most meals. On your salad as a topping, as an appetizer, or with a berry dessert plate. It is a simple addition that not only tastes good, but can make you feel full longer.
    Hard cheeses high in fat like cheddar, monterey jack, gouda, swiss, or any of the other high-fat, is one of the simplest, tastiest ways to add flavor to any meal.

    Ways-to-Eat-More-Fat-Salmon

  10. Eat fatty fish

    Fish are rich in Omegas and high in fat. When deciding which should be on the menu the top choices are salmon, trout, mackerel, sardines and herring. There are so many scrumptious ways to enjoy. Here is a great keto recipe to try that will have your mouth watering. Eat up! Consumption of these types of fatty fish is linked to improved health and lower risk of disease.

Low-carb and keto eating can be so fulfilling if you just put in a little thought as to what you are consuming. Introducing healthy fats a little a time will help to ensure your body adjusts accordingly. Use our top 10 Ways to Eat More Fat and get creative. Find new recipes and ways to incorporate these healthy fats in your diet and become a lean, mean, fat burning machine. You will be so glad you did!

 

Top 5 Keto Fast Food Hacks

Eating on the Run
Let’s face it. Everyone is on the run these days and many people find they fall off the wagon when they eat on the run. The good news is, many restaurants now have low carb options and there are simple ways of adjusting what you are eating.

If you’re like me when you go out to eat, you feel like you’ve failed before you even get into the restaurant. There is bread everywhere! On chicken, with salad, it’s fried on a side, or already at your table for an appetizer. And the sugar. Oh the sugar. They sneak it in wherever they can. Fortunately, restaurants offer some good low-carb options.  In addition, most meals can easily be modified for a low-carb lifestyle.  

Here’s a sure fire game plan to kick those carbs aside while out and about on the town.

  1. Eliminate the starch
    Basically anything white you’ll want to steer clear of. Give bread the boot. Push out the pasta. Pass on the potatoes. Reject the rice. Keep temptation at bay by ordering your meal without the starchy sides. When ordering an entrée, most restaurants will substitute a salad or extra veggies for the starch. Salad is always a great option for more fiber intake. More greens please! Choose broiled, roasted, or grilled chicken over battered or breaded. If they don’t have the option, you can peel off the skin to take off some of the carbs.  When that sandwich or burger is calling your name, you can always ask them to hold the bun and substitute it for a lettuce wrap instead. Or take off the bun and eat it with a fork. This is one of the best options in most cases. If by chance, they won’t substitute an item, you can choose to eliminate the unwanted food.
  2. Add healthy fat
    Restaurant meals can be low in fat; therefore, making it hard to feel satisfied without eating carbs. This too can be solved. It’s all in the condiments, and not the ones loaded with sugar!

    Butta. Ask for extra butter and melt it on veggies or meat. Request olive oil and vinegar dressing and drizzle the oil liberally on salads and your meal. Be careful with sauces and dressings. They can be packed full of sugar and it’s where most of the carbs are sneakily hiding, ready to knock you out of ketosis. Some sauces, like Béarnaise sauce, contain mostly fat. Others, like ketchup, contain mostly carbs. Gravies can go either way. Stick to fatty and low carb sauces. Always use a vinaigrette for your salads. If you are unsure about the sauce, ask about the ingredients and avoid it if it contains sugar or flour. You can also ask for the sauce on the side so you can decide how much to add to your meal. Adding some avocado or bacon on the side will provide additional fats as well.

  3. Choose drinks with care
    Perfect drinks are water, sparkling water, unsweetened tea, or black coffee. If you choose to add an alcoholic beverage, champagne, dry wine, light beer, or spirits – straight or with club soda – are awesome low-carb choices.
  4. Stick to simple ingredients
    Stick to mainly meats, cheeses, and veggies. Many restaurants and fast food places add extra sugars and carbs in their ingredients. You can steer clear of the unknown or look online. Many restaurants list nutritional information there.
  5. Rethink dessert
    Really? Still hungry? If your stomach is still feeling deprived and you feel you need more food, try a cheese plate or a berry plate with heavy cream. Sometimes just cream or butter in your coffee is enough to satisfy.  Get creative if necessary. When the menu just isn’t cutting it, feel free to improvise. Maybe piece together different items in an la carte or order a couple appetizers with a salad.

    Being mindful of what you are eating makes all the difference in the world. Make better choices of the options you have while eating out and it will pay off. Before you know it, you will be a pro at what is keto friendly and what to steer clear of.

Keto Food Substitution List

What to Eat
When beginning the Ketogenic Diet people often wonder what types of foods they should be eating and what their daily caloric allowance should be. In my experience, counting calories isn’t a necessity. Don’t get me wrong, you don’t want to jump the gun and think you can eat as many calories as you’d like but a big part of the ketogenic diet is ensuring you have enough healthy fats and a moderate amount of protein to keep you satiated for longer. Counting calories or fat intake is not exactly necessary because eating foods low in carbs and high in fiber is going to naturally keep the body fulfilled and satisfied for a longer period of time. The goal is to make sure to keep your fat intake high with healthy fats to satisfy your hunger pangs, keep insulin levels steady, and cravings low.

While below is a great list of food substitutes it is not all inclusive, there are many other substitutions not listed that can be very beneficial in the ketogenic lifestyle. Just be sure to always check the nutrition label.


Food Substitutions: 

Common Foods                                                  Common Food Replacements

Vegetable oil and canola oil MCT oils, Coconut oil, Avocado oil
Margarine Grass fed butter, coconut butter
Bread Crusts or Fried food breading Pork Rind Dust or Parmesan cheese
Pancakes/Waffles Almond flour pancakes and waffles; cream cheese pancakes
Common table salt Pink Himalayan salt; Celtic Sea Salt
Chips Baked Parmesan Crisps, Bacon Chips
Buns or Bread Cloud Bread, Lettuce Wrap
Biscuits Low carb keto biscuits made with blanched almond flour
Dough pizza Cauliflower crusted pizza
Mashed potatoes Loaded Cauliflower potatoes
Pasta Zucchini, spaghetti squash or shirataki  noodles
Taco shells Baked parmesan cheese shells
Sweets and treats Fat Bombs and low carb desserts
Soda LaCroix or natural sparkling water with stevia sweetened flavoring drops
Fruit Juice Low carb berries with heavy whipping cream and almond milk smoothie
Coffee and sweetener; cappuccino Fat Coffee, Functional Fat Coffee, or Coffee with Stevia and your favorite flavored sweetener drops (i.e caramel or vanilla drops)
Flour Almond or Coconut flour
Sugar Stevia, Erythritol or Swerve sweetener
Yogurt Full fat greek yogurt, cottage cheese, coconut milk yogurt

Quality Recipes
Eating ketogenic does not have to be boring or fully restrictive of the things you love. When it truly is adopted as a lifestyle change, you will dive more into finding tons of quality recipes and tweaking the recipes you already love to fit the ketogenic way of eating.

Ketogenic Diet Grocery List

 

Grocery List.png

One of the first questions we find people asking right after they make the decision to start the ketogenic diet is, “What should I eat?” We covered the basic macros in our “Ketogenic Diet 101” post that went over the foods you should eat. In this post we will dive into our suggested grocery list for your first time to the store shopping keto.

Using This List

Our grocery list below will serve as a guide for your trips to the store. We will list out a variety of different options that you can use to properly outline your macros. We organize everything by food group making it easier for you while you’re in the store. As you read over this list feel free to mark anything off you don’t plan on buying. From our experience, we definitely suggest not buying more food than you or your family can consume in a week. This allows you to buy more fresh foods without the worry they will spoil and be thrown out. Although all the food on this list is “keto-friendly” it’s important to note that all foods are not created equal. Even though foods are keto it doesn’t mean you can indulge everyday.

Meats/Proteins

When picking out meats for the keto lifestyle it’s important to emphasize quality over quantity. Personally, I like to suggest people stay towards high quality white meats more often than red meats. Since the goal is to keep your fat content high and your proteins moderate you need to ensure all your meats are high-quality, healthy, and full of nutrients. The best choices would be grass-fed or pasture raised beef, bison, and lamb. When looking at fish I always recommend wild caught instead of farmed. Properly raised pork and chicken are harder to find for a good price, so you might end up limiting these more unless your budget allows more frequency.

Oils and Fats

For most people learning about healthy oils can be one of the best tools in the keto arsenal. They are absolutely great for baking and cooking but it’s important to keep an eye on amounts you are using at first, since both the fat content and carb count can add up quickly with small serving sizes.

Vegetables and Fruits

Ultimately, on the keto diet, the majority of your carb intake should come from vegetables. You will want to get creative with different recipes, as items in this section should be eaten regularly to ensure your body is getting the proper nutrition and fiber.

Low-carb veggies should be eaten at almost every meal. Fruits need to be more of a treat for the most part. The only exception to this would be avocados, which technically are a fruit and are one of the best sources for “good fat.”

Baking Supplies and Sweeteners

It goes without saying that you should pick low carb flours and sweetners vs the normal versions. However, you’ll want to limit this in general since they don’t contain as much nutrition as whole food keto options.

 

 

 

MEATS/PROTEINS

Beef (fattier cuts)

  • Steak
  • Prime rib
  • Veal
  • Roast beef
  • Baby back ribs
  • Ground beef
  • Corned beef
  • Hamburger
  • Stew meats

Organ meats

  • Heart
  • Liver
  • Tongue
  • Kidney
  • Offal

Other

  • Bison
  • Lamb
  • Goat

Seafood

  • Tuna
  • Salmon
  • Catfish
  • Trout
  • Halibut
  • Mackerel
  • Mahi-mahi
  • Cod
  • Bass
  • Anchovies
  • Orange roughy
  • Sardines
  • Haddock
  • Tilapia
  • Clams
  • Oysters
  • Mussels
  • Crab (make sure it’s the real thing—not imitation)
  • Lobster
  • Scallops
  • Shrimp

Poultry

  • Duck
  • Chicken (leg, thigh, wings, breasts, whole, or ground)
  • Quail
  • Turkey (leg, breast, whole, or ground)
  • Wild game
  • Cornish hen
  • Chicken broth
  • Turkey bacon
  • Turkey sausage

Deli meats

  • Cold cuts
  • Salami
  • Pepperoni
  • Prosciutto

Pork

  • Tenderloin
  • Pork loin
  • Ham
  • Pork chops
  • Bacon
  • Ground pork

DAIRY PRODUCTS

  • Full-fat Greek yogurt
  • Heavy creams (preferably raw)
  • Kefir
  • Full-Fat Sour cream
  • Mayonnaise
  • Butter (grass-fed)
  • Ghee
  • Whole milk (preferably raw)

Cheeses

  • Parmesan
  • Swiss
  • Feta
  • Cheddar
  • Brie
  • Monterrey jack
  • Mozzarella
  • Colby
  • Goat cheese
  • Bleu cheese
  • Cottage cheese
  • Cream cheese
  • String cheese

HEALTHY OILS AND FATS

Oils

  • Coconut oil
  • Olive oil
  • Avocado oil
  • MCT oil

Nuts/seeds

  • Almonds (or almond butter)
  • Macadamias
  • Hazelnuts
  • Pecans
  • Pistachios
  • Walnuts
  • Sesame seeds
  • Sunflower seeds
  • Pumpkin seeds
  • Flax seeds
  • Chia seeds

Other fats

  • Cocoa butter
  • Coconut butter
  • Bacon fat
  • Duck fat

KETO VEGETABLES

  • Leafy greens
  • Kale
  • Spinach
  • Swiss chard
  • Bok choy
  • Romaine lettuce
  • Iceberg lettuce
  • Radicchio
  • Brussels sprouts
  • Bean sprouts
  • Broccoli
  • Garlic
  • Onions
  • Bell peppers
  • Asparagus
  • Kohlrabi
  • Celery
  • Cucumber
  • White mushrooms
  • Portobello mushrooms
  • Black olives
  • Green olives
  • Zucchini
  • Spaghetti squash
  • Yellow squash
  • Snow peas
  • Okra
  • Leeks
  • Cauliflower
  • Artichokes
  • Cabbage

FERMENTED FOODS

  • Sauerkraut (no added sugars)
  • Kimchi
  • Natto
  • Pickles
  • Salsa (sugar-free)
  • Kefir

KETO FRUITS

  • Avocados
  • Strawberries
  • Blueberries
  • Raspberries
  • Cherries
  • Cranberries
  • Mulberries

BAKING SUPPLIES

  • Coconut flour
  • Almond flour
  • Coconut flakes
  • Cocoa powder
  • Sea salt
  • Baking soda
  • Vanilla

SWEETENERS

  • Erythritol
  • Xylitol
  • Pure stevia powder
  • Pure stevia drops
  • Monk fruit
  • Mannitol

CONDIMENTS

  • Yellow mustard
  • Brown mustard
  • Soy sauce or coconut aminos
  • Sugar-free ketchup
  • Mayonnaise
  • Horseradish
  • Hot sauce
  • Low-carb salsa
  • Worcestershire sauce
  • No- or very-low-sugar high-fat salad dressings, such as Ranch or blue cheese
  • Lemon juice
  • Lime juice
  • Sugar-free syrup

SPICES AND HERBS

  • Basil
  • Oregano
  • Parsley
  • Rosemary
  • Thyme
  • Cilantro
  • Cayenne pepper
  • Chili powder
  • Cumin
  • Cinnamon
  • Nutmeg
  • Salt and pepper

DRINKS/LIQUIDS

  • Raw milk
  • Coconut milk (unsweetened)
  • Unsweetened almond milk- carrageenan free
  • Cashew milk (unsweetened)
  • Unsweetened tea or coffee
  • Heavy creamer (sugar-free)

Summary

Making sure to have an outlined list is crucial in saving yourself time and money. It’s important to have a plan for the meals that you will make each week. With the right groceries in the pantry, you will be more apt to stay on track and be successful.

 

 

Ketogenic Diet 101

Keto Diet 101
You are here because you are ready for a change, you have exhausted many efforts and came up wanting. You are the mom or dad wanting more time and energy with your children. You are the person wanting to feel better in their clothes. You are tired of feeling like there is nothing more to life than working and sleeping.

You heard someone, somewhere, say their life has changed drastically because they are doing this low carb thing. You have tons of questions and are looking for where to begin. Look no further! We are here to make your new lifestyle transition smooth and easy. Now let’s get started!

Why is this diet transforming into a lifestyle and movement that is working for so many people? The answer is simple… it gets us back to our “native state” which is proven with the latest scientific research. What is our native state? Back in the days of the caveman, humans hunted and gathered their kill and what they ate off the land would allow them to thrive, with sustained energy for long periods of time until their next meal was found.

Small Daily Changes 
Some people take an all or nothing approach to the ketogenic diet. If you are one of the 5% of the world that can take a massively strict approach and not fail… go on with your bad self! For the rest of the population, I suggest making small changes to your eating habits over time to make a big impact. We didn’t get radical and throw out everything in our pantry when beginning the keto lifestyle. We started with taking the bun off our burger when eating fast food, having our coffee black without the added artificial sugars, and cutting out soda. That lead to cooking with grass fed butter, using zuchinni in place of noodles, and adding mct oil to our coffee. Gradually our family adapted this way of eating and our children even got on board.

Macronutrients
When I heard someone say, “eat fat to burn fat” I thought they were crazy. Unbeknownst to me, they were right! The typical American diet has an abundance of carbs and unhealthy fats. Many people are carb loaded, meaning their diet is made up of mostly carbs that are converted into glucose. The energy from glucose is not sustainable and short lived. Think of when you have a breakfast consisting of toast or cereal. Within a couple hours hunger creeps in again and energy levels crash. When following the Ketogenic Diet the body transitions from running on glucose to burning fat, which breaks down into ketones. Once your body is producing ketones from fat this is the  metobolic process called ketosis. Ketones are a much cleaner fuel source that allow for sustained energy and satiety. In order to get in and stay in a state of ketosis, carb intake must be low. Macronutrients are the compounds in food in which we get the bulk of our calories from to create the body’s energy. They include carbs, proteins, and fats. Typically one should maintain 5-10% of calories from carbs. Keeping carb counts under 20-30 grams of net carbs (grams of carbs minus grams of fiber) is a good start; 15-30% of calories from protein; and 60-75% of calories from wholesome, healthy fats.                                                                        
With that being said, macronutrient intake is not exact and every person is different, meaning, one person can maintain ketosis with 30% protein, 60% fat, and 10% carbs while another person has to stick to 5% carbs, 25% protein, and 70% fat. There are apps available to help track macros to figure out the ideal route for each individual. You can access a keto calculator here.

Suggested Foods
At a high level, to understand what to eat, here is a suggested food list.
Keto-Food-List-1.jpgCritical Tips to Stay in Ketosis
When following a ketogenic diet there are some critical tips to follow to stay in a state of ketosis.

1. Stay Hydrated
2. Practice Intermittent Fasting
3. Consume Enough Good Salts
4. Get Regular Exercise
5. Improve Your Bowel Motility
6. Don’t Eat Too Much Protein
7. Choose Carbs Wisely
8. Use MCT Oil When Possible
9. Keep Stress Down
10. Improve Your Sleep
You can find the full break down here.

I hope this intro has helped to get you started. Here are a couple more links I recommend checking out to get a jump start. Keto Diet AppRuled Me.