Photograph of a woman not feeling well due to the Keto Flu. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.

Top 5 Keto Flu Remedies That Work!

Keto flu remedies that work are a handful of things for you to do if, or when, you find yourself feeling the symptoms. Or, by doing these things at the same time you begin your keto diet you may well avoid feeling the symptoms entirely!

What is the keto flu?

The keto flu is a group of flu-like symptoms that some people experience when they start the keto diet. The keto diet is a high-fat, medium amount of protein, and very low-carb. The objective of the keto diet is to put your body in a state of ketosis. In ketosis, you’ll burn stored fat instead of glucose. This process is quite a change of metabolism and some people react to it by presenting flu-like symptoms. However, there isn’t any disease involved and the symptoms are very temporary.

Photograph of a woman not feeling well due to the Keto Flu. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.The symptoms and severity vary by person. But most people who are affected will have some combination of general achiness, constipation, headache, or nausea because of the sudden diet change. Be aware that, unlike The Flu, keto flu does not cause fever. If you have a fever you may want to see your doctor.

These side effects, or symptoms, seldom last more than a few days to a week. That is, so long as the ketoer strictly adheres to the diet. Falling in and out of ketosis will cause the symptoms to last longer because you’re not giving your body time to adjust.

The keto flu can be very uncomfortable for some people, while others won’t even think about how their feeling. Regardless of where you fall on that spectrum, treating the keto flu symptoms appropriately will get you through this adjustment period more quickly and with less discomfort.

And consider this. If you start following these remedies at the same time you start your keto diet you may be able to avoid the keto flu entirely.

Related reading: The Keto Flu: Symptoms, Causes, And Remedies

Top 5 keto flu remedies that work!

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1 – Drink plenty of water

Extra sugar is stored as glycogen. Our body’s cells hold the glycogen molecule and a lot of water. Our bodies dump a lot of that water and glycogen as we go into ketosis. Because we are losing so much water we can become dehydrated unless we drink plenty of water.

Dehydration can lead to general body aches, headaches, and sluggishness.

Because dehydration is such an unwanted side effect, be sure to drink plenty of water to prevent it. This is particularly important if you were drinking a lot of sugary drinks before starting your keto diet.

2 – Boost your electrolytes

As your body expels water it also loses electrolytes. The loss of electrolytes is compounded as insulin levels decrease. A lot of the keto flu symptoms are associated with lower levels of electrolytes. If you’re experiencing a feeling of weakness, fatigue, or cramping, it could be the lack of electrolytes.

You can improve your electrolyte levels by adding salt to your diet or drinking a sports drink that is high in electrolytes. Because sports drinks can have added sugar, you will have to watch your carbs more closely. Alternatively, drink sugar-free sports drinks.

3 – Consume enough calories

Eating a keto diet will reduce your appetite. Because your appetite is reduced you run the risk of not consuming enough calories to stay healthy. The combination of a decreased appetite from eating keto, and feeling nauseous from the keto flu, can put you in a position where you’re not taking in enough calories.

Ensure you’re eating healthy fats and consuming enough calories every day. Then your energy level should improve and your nausea will be reduced.

Accurate meal planning is crucial to consuming both the right amount of macronutrients and calories. Correct meal planning is also time-consuming and can be frustrating. One option is to have a custom keto meal plan prepared for you by professional nutritionists and chefs based on your food preferences, weight goals, and other personal information. Click here or on the banner below to learn more.


Click to get your own Custom Keto Diet Plan

Related reading: How To Make A Keto Meal Plan

4 – Take it easy

It’s important to avoid overdoing things at the start of your keto diet. Because it takes time for your body to transition completely to ketosis.

For the first 7-10 days avoid strenuous exercise and hard work. Instead, try lighter types of exercise like yoga, walking, or medicine ball exercises. Then you get back to your regular routine when you’re feeling better.

Related reading: Lose Weight Fast With Yoga And Keto

5 – Try transitioning more slowly

Since many of the keto flu symptoms are caused by a sudden dietary change, you can transition to keto more slowly versus going full bore. Phasing out carbohydrates while increasing fats over a week or two will let your body adjust over time instead of overnight. Avoiding keto flu symptoms entirely!

When should you see a doctor?

The keto flu is very temporary and should go away pretty soon after starting the diet. If your symptoms last longer than 10 days or are painfully debilitating, or they’re accompanied by a fever, you might want to see your doctor.

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

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Screen capture of the "Keto No-bake Chocolate Chip Cookies" recipe video on YouTube. Click to watch the video on YouTube.

Easy No-bake Keto Chocolate Chip Cookies

The “Keto No-bake Chocolate Chip Cookies” recipe is below the video.  Click the video to watch it on YouTube.

Screen capture of the "Keto No-bake Chocolate Chip Cookies" recipe video on YouTube. Click to watch the video on YouTube.

** This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. We only recommend products and services we can stand behind. Thank you very much for your support.

“Keto No-bake Chocolate Chip Cookies” – Video Summary

These no-bake, keto-friendly, chocolate chip cookies are made with almond flour, real butter, cream cheese, and loads of sugar-free chocolate chips. These cookies are a mouthwatering treat without the guilt! They’re perfect for giving as a gift, or to eat anytime you have to satisfy your sweet tooth.

Since these are made without flour or added sugar, they are naturally low-carb and keto-friendly. Almond flour is used as the base ingredient instead of regular flour. This produces a wonderfully pleasant taste and texture. Perfect for a chocolate chip cookie!

Request our “Delicious Keto Recipes” eBook with 21 keto recipes written by Rachel Roberts:

Most importantly, we offer a complete 8-week Custom Keto Meal Plan made for you based on your own physical attributes, activity level, and weight goal. You can watch this video to learn more about it here.


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“Keto No-bake Chocolate Chip Cookies” – Recipe

Preparation time: 1 hour
Servings: 6 cookies

Ingredients:

4 oz softened cream cheese
2 oz softened butter
1 Tbsp erythritol
1 tsp vanilla extract
1/3 cup almond flour
1/4 cup sugar-free chocolate chips

Directions:

1) Combine cream cheese, butter, erythritol, and vanilla extract in a food processor, pulsing until smooth.
2) Add in the almond flour and blend into a smooth dough.
3) Fold the chocolate chips into the mixture.
4) Divide the dough into 6 balls and gently flatten them into round shapes.
5) Chill until ready to serve. At least one hour.

Nutritional Information:

Energy – 136 kcal
Protein – 2.7g (8%)
Fat – 13g (87%)
Carbohydrates – 1.8g (6%)
Fiber – 0.7g

Learn how to have an 8-week “Custom Keto Diet Plan” prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.


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Get your FREE eBook

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Photo of a cutting board with a tape measure and the words "lacto-ovo keto" to illustrate, "Lacto-Ovo Keto, How?". Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.

Lacto-Ovo Ketogenic Diet, How?

 

A Lacto-Ovo ketogenic diet is just what it sounds like. A hybrid between a keto diet and a Lacto-Ovo vegetarian diet.

Photo of a cutting board with a tape measure and the words "lacto-ovo keto" to illustrate, "Lacto-Ovo Keto, How?". Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.Lacto-Ovo vegetarianism is the most common style of vegetarianism. A Lacto-Ovo vegetarian includes dairy and eggs in their diet but won’t eat meat, fish, or poultry.

Even though they don’t restrict themselves in food, they enjoy eating like delicious no-bake keto chocolate chip cookies, it could still be hard being on a keto diet. Because meat is one of the most consumed foods on the keto diet!

But, that doesn’t mean Lacto-Ovo ketogenic diet isn’t possible. In fact, there exists a variation of the keto diet called “the vegetarian keto diet”. Go figure. Because the keto diet is very strict and hard for sometimes hard to follow, here is how to successfully be a Lacto-Ovo vegetarian.

Related reading: Can A Vegetarian Or Vegan Go Keto?

 

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Know what you can eat

Diagram of a keto diet food pyramidDieting is a lot easier when you know exactly what you can eat, and what you can’t eat. The majority of keto-friendly foods are high-fat, low-carb, and medium protein. Because vegetarians don’t eat meat they have to make some adjustments to the traditional keto diet. With that in mind, here is a look at what a Lacto-Ovo vegetarian keto dieter can eat.

    • Plant-based proteins – tofu, tempeh, seitan, textured vegetable protein.
    • Low-carb vegetables – asparagus, bok choy, broccoli, cabbage, cauliflower, celery, collard greens, kale, lettuces, swiss chard, turnip greens.
    • Plant-based fats – avocado, coconut, and olive, and their oils.
    • Dairy – full-fat milk, heavy cream, non-sweetened butter, cheese, plain cottage cheese, full-fat yogurt.
    • Seeds and nuts
    • Eggs
    • Berries

Eat something high in protein with each meal

The standard keto diet is built around animal products because they are the best source of protein. Animal protein contains all nine of the essential amino acids that we have to have to be healthy. Because Lacto-Ovo vegetarians don’t eat meat they will need to eat a combination of dairy, eggs, seeds, and nuts.

So when planning their meals, the Lacto-Ovo vegetarian ketoer needs to create meals that include eggs and/or dairy products. To give you an idea, for breakfast try having low-carb keto-friendly bread, greek yogurt with berries. For lunch help yourself to a Broccoli and Cheddar Frittata.

Related reading: 6 Alternatives For Bread On The Keto Diet

Limit your carbohydrates

The keto diet focuses on eating low-carb foods that are high in fat and proteins. Therefore limiting your carbohydrate intake is crucial. Because they’re avoiding carbs, a vegetarian on keto has to avoid the typical vegetarian protein sources (i.e., legumes, quinoa, buckwheat, etc.) because they all have too many carbs.

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Focus on the low-carb vegetables

Because vegetables are very healthy, include them in your meals. Not all vegetables are low in carbohydrates. So be mindful and eat only low-carb vegetables like leafy greens, broccoli, cauliflower, Brussels sprouts, zucchini, etc. Avoid all of the root vegetables because they are high in carbs (carrots, potatoes, turnips – but the greens are good, beets, etc.).

Add healthy oils

Consuming oils is inevitable because we use them so much for cooking as well as ingredients in our recipes. Oils make each meal taste better, improves our food’s texture, helps us feel satiated for longer periods of time. Oils are also needed for our bodies to properly absorb some vitamins.

Keeping in mind that oils are a great source of fats, limit your use of oils to only healthy oils. So instead of using the typical vegetable oils (sunflower, safflower, or canola oils), use avocado, olive, coconut oils, and butter or ghee.

Spices and herbs are your friends

Spices and herbs give your meals a better flavor. They also increase the variety of dishes and provide micronutrients. Experiment with different spices and herbs to change the flavor of the same, or similar, meals. So if you use common spices like cinnamon, basil, or rosemary try something different like; nutmeg, cumin, or thyme.

A Lacto-Ovo vegetarian keto diet is a splendid blend of high-fat, low-carb, and protein-rich foods that take care of your daily needs. It’s the perfect diet for vegetarians who want the benefits of a keto diet without giving up their diet.

But before going keto you need to learn what you can and can’t have in your meal plan. Planning meals isn’t that simple. If you would like help planning your meals, click here and learn about an eight-week custom keto diet plan that’s designed for you based on your food preferences (such as no meat, fish, or poultry) and other personal data.

Related reading: How To Make A Keto Meal Plan

 

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

Click to get your own Custom Keto Diet Plan

Screen capture of the "Easy Keto Bread Recipe" video on YouTube. Click to watch the video on YouTube.

Easy Keto Sandwich Bread Recipe

The “Easy Keto Sandwich Bread” recipe is below the video.  Click the video to watch it on YouTube.

Screen capture of the "Easy Keto Bread Recipe" video on YouTube. Click to watch the video on YouTube.

** This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. We only recommend products and services we can stand behind. Thank you very much for your support.

“Easy Keto Sandwich Bread Recipe” – Video Summary

This easy keto bread sandwich bread recipe is made with just five ingredients. It takes just two minutes to prepare and only two minutes of cooking in a microwave. So you can easily make this simple keto bread recipe fresh whenever you want to have it.

Request our “Delicious Keto Recipes” eBook with 21 keto recipes written by Rachel Roberts:

Most importantly, we offer a complete 8-week Custom Keto Meal Plan made for you based on your own physical attributes, activity level, and weight goal. You can watch this video to learn more about it here.

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“Easy Keto Sandwich Bread” – Recipe

Preparation time: 2 minutes
Cooking Time: 2 minutes
Servings: 1

Ingredients:

1 large Egg
2 Tbsp Heavy Cream
2 Tbsp Coconut Flour
2 Tbsp Olive Oil
1/2 tsp Baking Powder

Directions:

1) Pour olive oil into a microwave-safe dish, coating the bottom and sides evenly.
2) Add in egg and heavy cream and beat until well mixed.
3) Stir in coconut flour and baking powder.
4) Spread the batter evenly into the dish with a rubber spatula.
5) Cook in the microwave for 1-2 minutes or until a toothpick inserted in the middle comes out clean.

Nutritional Information:

Energy – 422 kcal
Protein – 7g (7%)
Fat – 42g (90%)
Carbohydrates – 3g (3%)

Learn how to have an 8-week “Custom Keto Diet Plan” prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.


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6 Alternatives For Bread On The Keto Diet

Bread has a high carbohydrate and calorie content. So people on the keto diet can benefit from alternative bread, like these 6 alternatives for bread on the keto diet.

Here are 6 quick and easy bread alternatives that may be a suitable option for ketoers trying to control their carb intake

1 – Collard wraps

Photograph of a wrap made from a collard leaf. Click to get your personalized custom keto diet plan.Photograph of a wrap made from a collard leaf. Click to get your personalized custom keto diet plan.Photograph of a wrap made from a collard leaf. Click to get your personalized custom keto diet plan.

Photograph of a wrap made from a collard leaf. Click to get your personalized custom keto diet plan.Collards are a fantastic alternative bread for pitas or tortilla wraps. Make sure you use leaves that are large enough to contain your fillings.

Collard leaves are a low-carb, low-calorie, nutritious option that can help you meet or exceed your daily consumption of leafy greens

Because collard leaves are flimsier than bread or tortillas, they hold a filling better.

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2 – Portobello mushrooms

Cooked large portobello mushrooms can be used as burger buns. Place one mushroom on the bottom, then fill with your favorite foods before finishing with another mushroom put on top.

They may give your burgers more texture and flavor while still being low carb and letting you get in that additional serving of vegetables.

Because mushrooms have a high water content, eating them with your hands may be a little messy, so have your fork and knife available.

3 – Bell peppers

Why not sandwich your ingredients together using a bell pepper for a more sturdy bread alternative? Half the pepper, de-seeded and de-veined. Use half for the top and half for the bottom. Or alternatively, just fill half the pepper and eat like a “bread bowl”.

Bell peppers are excellent raw since they hold together well and give a bit of crunch to your meal. Plus they’re low in both calories and carbohydrates. Try cooking your peppers first, then stuffing them with your favorite sandwich ingredients for a soft and spicy sandwich.

4 – Cucumber boats

Photograph of stuffed cucumbers (cucumber boats). Click to get your personalized custom keto diet plan.Slice a cucumber in half longways, scoop out the center, then layer in your ingredients to form a tiny low-carb sub.

Tuna mayo is a simple favorite filling; the cucumber keeps its form nicely and adds crunch, flavor, and heft to your meal.

Related reading: “Curry Tuna & Avocado Salad”

5 – Roll-ups of eggplant

Eggplant is a delicious and versatile veggie. A thinly sliced, roasted, long piece of eggplant may be used to produce snack-size roll-ups. Simply cut the aubergine down the length and cook until browned and softened. Fill the eggplant slice with your fillings, coil it around them, and secure it with a cocktail stick in the center.

These are perfect for bite-sized tiny bread wraps. Think pinwheels.

6 – Bread from nut flour

Alternative bread made from nut flours is a good option for those who want to try their hand at making bread substitutes. Almond bread is produced using ground almonds or almond flour, which has a lower carbohydrate content than wheat flour. Almond flour is arguably the most popular nut flour, but there are many other types available.

Using eggs and almond flour combined will help the “bread” stay together. The final bread will be a cross between bread and cake in its consistency.

Do you have any other substitutes for bread? Leave it in the comments!

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

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Can The Keto Diet Diminish Aging Of The Brain?

A lot of attention given to the keto diet recently. There’s evidence that shows the keto diet is beneficial for weight loss, cardiovascular health, and improved brain health. Now, there’s a new study to determine; “Can the keto diet diminish aging of the brain”?

Related reading: “How A Ketogenic Diet Benefits Your Body And Mind”

Illustration of a woman with her brain in thought looking at the keto food pyramid. Click to start your custom keto meal p;lan.

Stony Brook University professor Lilianne Mujuca-Parodi, who led the study, indicated signs of early aging in the brain can be prevented with the low-carb keto diet.

The keto diet puts a person into the state of ketosis where ketones use stored fat for energy instead of blood sugar from carbohydrates.

The keto diet is a high-fat, low-carb, with moderate amounts of protein diet. Typically including meats, eggs, cheese, butter, avocado, and oils. The keto diet excludes nearly all the common carbohydrates like bread, rice, and other grains.

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How ketosis affects the brain

The Stony Brook study was developed to see the effects of the keto diet on people showing early signs of aging, yet still presymptomatic.

Click to get your own Custom Keto Diet PlanThe researchers first found that brain aging in the form of destabilized communication between different regions of the brain usually begins in our late forties, especially near to 47. Destabilized communication between regions of the brain is associated with weaker cognition.

The researchers established brain network stability is a biomarker of aging. The research team also learned having type 2 diabetes increased the destabilization of the brain networks. Lastly, the team tested the way network stability reacted to changes in diet.

The study’s participants were divided. One group was put on a standard diet metabolizing glucose for energy. The other group was put on a keto diet where their energy came from ketosis, not sugar.

One of the results was that the participants eating the keto diet had increased brain activity and stabilized communication networks.

Diminish aging of the brain

“The bad news is that we see the first signs of brain aging much earlier than was previously thought. However, the good news is that we may be able to prevent or reverse these effects with diet, mitigating the impact of encroaching hypometabolism by exchanging glucose for ketones as fuel for neurons”, Mujica-Parodi said in a news release.

After a while of depending on ketones, the brain isn’t able to use glucose for its energy. So by increasing the energy that’s available to the brain, the hope is the brain will restore itself to be more youthful.

In the world of Alzheimer’s research, ketones are being looked at as a therapeutic way of treating the disease. A different study at the National Institute of Aging found that an increased amount of ketones might help to fight Alzheimer’s Disease.

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

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Video capture of "Keto-Friendly Chocolate Mousse Recipe". Click to watch on YouTube.

“Keto-Friendly Chocolate Mousse Recipe” Video Summary

The “Keto-Friendly Chocolate Mousse” recipe is below the video.  Click the video to watch it on YouTube.

Video capture of "Keto-Friendly Chocolate Mousse Recipe". Click to watch on YouTube.

** This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. We only recommend products and services we can stand behind. Thank you very much for your support.

“Keto-Friendly Chocolate Mousse” – Video Summary

Looking for an easy-to-make dessert that’s just a little decadent? Then this keto-friendly chocolate mousse recipe is perfect for you!

This delightfully rich dessert can be made even if you find cooking difficult. It’s perfect for finishing dinner. Pairs exceptionally well with an after-dinner coffee.

Request our “Delicious Keto Recipes” eBook with 21 keto recipes written by Rachel Roberts:

Most importantly, we offer a complete 8-week Custom Keto Meal Plan made for you based on your own physical attributes, activity level, and weight goal. You can watch this video to learn more about it here.


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“Keto-Friendly Chocolate Mousse” Recipe

Preparation and cooking time: 15 minutes

Servings: 1

Ingredients:

      • Half a cup of Whipping Cream.
      • 1 teaspoon to one tablespoon of  Stevia, to taste.
      • 1 teaspoon of unsweetened Cocoa powder.
      • 2 tablespoons of unsweetened Chocolate Chips, or chopped chocolates.

Directions:

      1. Add the whipping cream to a bowl.
      2. Whisk the stevia into the bowl until the texture becomes thick like the whipped cream.
      3. Next, add the cocoa powder.
      4. Then combine the mixture using a spatula.
      5. Lastly, add the chocolate chips. Mix again until well combined. Chill the mousse for 1 hour.
      6. Serve in a small cup or bowl and top it with chopped chocolates.

 

Learn how to have an 8-week “Custom Keto Diet Plan” prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.


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Dark Chocolate and Keto Dieting?

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High-quality dark chocolate is a very nutritious, slightly sweet, delicious treat for the keto dieter.

Dark chocolate is loaded with minerals and antioxidants and includes a fair amount of fiber.

But with so many carbohydrates (11.6g per 100g serving) how can dark chocolate have a place in the keto diet? Here we’re going to talk about enjoying dark chocolate as part of the keto diet.

** This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. We only recommend products and services we can stand behind. Thank you very much for your support. **

First, what is dark chocolate?


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Dark chocolate is a mixture of cocoa, fat, and sugar. It’s different from milk chocolate. Milk chocolate is made with milk solids, more sugar, and more cocoa.

Some sugar is used in the production of dark chocolate to offset the cocoa’s bitterness. But far less sugar is used than what’s used in milk chocolate.

However, not all dark chocolate is the same. Each bar of dark chocolate can vary in how much cocoa and sugar are used. The amount of cacao found in a bar determines how dark the chocolate will be and its quality.

Related reading: “Cocoa and Chocolate in Human Health and Disease

Generally speaking, a quality bar of dark chocolate will contain at least 70% cocoa, usually producing a bar with less sugar as well. These higher-quality bars are especially rich in flavonoids. Flavonoids are a strong antioxidant and dark chocolate contains more of it than red wine, black tea, or apples.

Related reading: “Flavonoids: an overview

Because dark chocolate is so full of flavonoids it has been associated with many health benefits. These benefits include a lower risk of heart disease and improved brain functions.

Related reading:

Chocolate consumption is inversely associated with a calcified atherosclerotic plaque in the coronary arteries: the NHLBI Family Heart Study


The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people


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The carbohydrates in dark chocolate

Most sweets contain a lot of carbohydrates and have to be radically restricted by the keto diet. But in comparison, high-quality dark chocolate contains fewer carbs. For example, an ounce of 70-80% dark chocolate may have 13g of carbs with 3g of fiber, resulting in about 10g of net carbs.

Fiber is a carb we can’t fully digest. Because of that, we can subtract it from the listed carbohydrates.

Are dark chocolate and keto dieting compatible?

You can enjoy the delights of high-quality dark chocolate so long as it doesn’t exceed your daily carb limit. The standard keto diet limits your carb intake to just five percent of your calorie intake. Therefore you would be limited to 25g of carbs on a 2000 calorie/day diet. So one ounce of chocolate would be about 40% of your daily carbohydrates for the day.

Related reading: “How To Make A Keto Meal Plan

It really depends on what else you eat during the day. If you want to have some dark chocolate you’ll have to plan your food for the day accordingly.

Click to learn more.It’s imperative that you choose high-quality dark chocolate containing at least 70% cocoa. The greater the amount of cocoa the healthier the chocolate will be, but also the more bitter it will taste. Start with a 70% bar then buy chocolate with greater amounts of cocoa until you find your “bitterness limit”.

Having said that, keep in mind that portion control is key. Because an ounce of chocolate isn’t a whole lot you can easily find yourself eating too much chocolate and knocking yourself out of ketosis.

Wrapping it up

Dark chocolate is loaded with antioxidants. It’s made from cocoa, fat, and sugar and contains less sugar than milk chocolate. The higher the cocoa percentage the better the quality.

An ounce of 70-80% dark chocolate may have 13g of carbs with 3g of fiber, resulting in about 10g of net carbs.

There’s room for dark chocolate and keto dieting if your dark chocolate is at least 70 percent cocoa in a keto diet. But portion control is key to avoid consuming excessive carbs.

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

 

Click to get your own Custom Keto Diet Plan

 


 

Video capture of "Keto-Friendly Chicken Florentine" recipe video. Click to watch the video on YouTube.

Keto-Friendly Chicken Florentine Recipe – Video Summary

The “Keto-Friendly Chicken Florentine” recipe is below the video.  Click the video to watch it on YouTube.

Video capture of "Keto-Friendly Chicken Florentine" recipe video. Click to watch the video on YouTube.

** This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. We only recommend products and services we can stand behind. Thank you very much for your support.

“Keto-Friendly Chicken Florentine” – Video Summary

Looking for an easy-to-cook meal that’s rich in flavor? Then this keto-friendly Chicken Florentine recipe is for you! It’s the perfect comfort food.

This hearty meal can be prepared even if you find cooking difficult. It’s perfect for dinner with your loved ones or during cold weather.

Request our “Delicious Keto Recipes” eBook with 21 keto recipes written by Rachel Roberts:

Most importantly, we offer a complete 8-week Custom Keto Meal Plan made for you based on your own physical attributes, activity level, and weight goal. You can watch this video to learn more about it here.


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“Keto-Friendly Chicken Florentine” – Recipe

Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 1

Ingredients:

1 Chicken leg quarter
1 Tbsp Butter
1 Tbsp minced Shallots
1.5 cups Chicken Stock
2 Tbsp Heavy Cream
1 cup fresh Spinach
Salt and Pepper, to taste

Directions:

1) Melt butter in a pan then sprinkle shallots.
2) Add chicken on top of the shallots. Season with salt and pepper.
3) Add enough stock to barely cover the chicken. Bring to a simmer.
4) Cover and poach over low heat for 20-25 minutes.
5) Take chicken out of the pan and set it aside.
6) Reduce pan juices to approximately a quarter of a cup.
7) Add spinach and heavy cream. Simmer over low heat until the sauce is slightly thick.
8) Return chicken into the pan.
9) Serve hot.

Nutritional Information:

Energy – 507 kcal
Protein – 53g (44%)
Fat – 30g (53%)
Carbohydrates – 4g (3%)

Learn how to have an 8-week “Custom Keto Diet Plan” prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner below to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.


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Image of Munk Keto Granola Bars. Click to read more.

6 Tastiest Keto-Friendly Granola Bars Available

When was the last time you enjoyed a good ol’ granola bar while eating a keto diet?

There’s nothing new or exciting about the keto protein bars you find at your favorite store. But finding low-carb, keto-friendly, granola bars is another story. Fortunately for us, there are a few producers who have tackled the challenge and crafted some tasty granola bars that we ketoers can pack and take with us.

In this post, we’re going to touch on a half dozen keto-friendly granola bars that we think are quite tasty. Each of these granola bars comes in a variety of flavors.

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6 Tastiest Keto-Friendly Granola Bars Available

1 – Nola Bars Perfect Keto Granola Bars

Nola Bars are our top pick for a few reasons.

    • They’re free of dairy, soy, gluten, and grains making them a product that vegan and paleo dieters can eat as well.
    • Unlike many granola bars on the market, these are completely sugar-free. Monk fruit and stevia are used to give them their sweetness.
    • Perfect Keto Bars are made with the highest quality ingredients. The only preservative used is vitamin E.
    • Lastly, these bars contain just 3g of net carbs. That means these bars are a great choice for snacking at any time of day!

2 – Munk Pack

Image of Munk Keto Granola Bars. Click to read more. Munk Pack bars are totally plant-based, gluten-free, and come in a large variety of flavors. These are very keto-friendly with macros fitting perfectly with the keto framework and just 2g of net carbs.

One downside of these bars is that they have some vegetable glycerine in them. Even though vegetable glycerine is approved by the FDA, it’s not clear whether it converts to glucose or not when metabolized.

If you are easily knocked out of ketosis you may want to avoid these bars and their vegetable glycerine.

Related reading on the Diabetes Spectrum website: “Low-Carbohydrate Food Facts and Fallacies

3 – Ratio granola bars

Image of Ratio Keto Granola Bars. Click to read more.With 220 calories, Ratio granola bars are a little more substantial than a lot of the other bars. They also have only 2g of carbohydrates and no added sugar.

This is a bar that will hold you over for a while. However, These bars include protein derived from soy and chicory root.

Chicory root is difficult for some people to digest. So if you tend to have digestive problems you may want to steer clear. Or venture gently when trying these bars for the first time.

Soy protein is an allergen to some people and they may want to avoid Ratio bars. There’s also debate about soy and hormonal health.

Related reading: “The Science of Soy: What Do We Really Know?

Unlike the other bars on this list, Ratio bars come in just two flavors: Toasted Almond Crunchy Bar and Lemon Almond Crunchy Bar

4 – Love Good Fats

Love Good Fats has found a way to produce traditional snacks like granola bars with loads of healthy fat. These tasty, nutty, chewy granola bars contain just 4g of net carbs and 8g of protein.

On the downside, Love Good Fats uses rice protein and the glycerine may convert to glucose. Additionally, the ingredients include chicory. We talked earlier about how chicory might cause some digestive issues.

All and all, Love Good Fats makes a good and tasty granola bar.

Image of Love Good Fat granola bars. Click to learn more.

5 – Hungry Buddha Keto Bars

Image of Hungry Buddha Granola Bars. Click to learn more.The Hungry Buddha Keto Bars are plant-based, soy-free, and keto certified. These bars are a great choice for both plant-based fans and ketoers. They have 9g of protein. These also contain MCTs that aid in the production of ketones.

Hungry Buddha bars also contain rice, peas, and some cane sugar and chicory root. These aren’t total deal breakers but they aren’t ideal either.

Related reading: “Medium Chain Triglycerides (MCTs)

6 – Quest Snack Bars

Image of Quest Keto Snack Bars. Click to read more.The Quest Snack Bar looks a lot like the Kind Bar but without all the extra sugar from maple syrup and honey. Quest bars are certified to be gluten-free. They’re high in protein (~10g) with only 5g of net carbs. They are also among the most affordable granola bar options at the time of the post. Just $1.31 each!

Regrettably, the Quest bar ingredients are as clean as the bars on this list. Besides having glycerine they have soluble corn fiber. Soluble corn fiber may be from GMO corn and sodium caseinate. Sodium caseinate is a known allergen to some and is linked to inflammation.

Related reading: “The Role of Soluble Corn Fiber on Glycemic and Insulin Response


Summary

The keto diet is a low-carb diet. That means you need to plan out what you’re going to eat throughout the day. Having high-fat, sugar-free granola bars on hand will help you with planning.

These keto granola bars can be used as meal replacement bars for breakfast or as a healthy keto snack to get you by until your next meal. Just drop a bar in your lunch box, backpack, or purse and you are ready to go!

Related reading: “How To Make A Keto Meal Plan

 

Are you ready to start your Keto Diet? One way to get started with a Keto Diet is to have an 8-week “Custom Keto Diet Plan” created for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.

Click to get your own Custom Keto Diet Plan