Author: Ryan Roberts

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Summary Of “Keto-Friendly Brown Sugar And Cinnamon Breakfast Oatmeal” – Video

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June 10

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Keto Breakfast Recipes, Keto Recipes

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The full “Keto-Friendly Brown Sugar And Cinnamon Breakfast Oats” recipe is below the video.  Or click the video to watch it on YouTube.

Video capture of "Keto-Friendly Brown Sugar And Cinnamon Breakfast Oats" youtube video. Click to see 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. **

Summary of “Keto-Friendly Brown Sugar And Cinnamon Breakfast Oats” – Video

You can eat this keto “oats” recipe when you make it, or you can make it the night before saving you time in the morning! Overnight oats are great for saving time in the morning. These “oats” can even be prepared in batches allowing you to have several breakfasts ready to go when your schedule is full.

Brown sugar and cinnamon breakfast oats are creamy and healthy. Cinnamon has some health benefits of its own, like holding your blood sugar steady and avoiding an energy crash. Therefore, cinnamon is beneficial for diabetics. You can learn more about the health benefits of cinnamon on the WebMD website.

Additionally, chia seeds are one of the superfoods.

So add this tasty recipe to your keto meal planning.

You can 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.


Click to get your own Custom Keto Diet Plan

Keto-Friendly Brown Sugar And Cinnamon Breakfast Oats

Preparation time: 5 minutes
Servings: 1

Ingredients:
2 Tbsp Coconut Flour
2 Tbsp Coconut Flakes
1 Tbsp Chia Seeds
2/3 cup Almond Milk
1/2 Tbsp Brown Sugar Erythritol
1/4 tsp Cinnamon

Directions:
1) Stir together all the ingredients in a bowl.
2) Serve immediately or refrigerate overnight.

Nutritional Information:
Energy – 188 kcal
Protein – 7g (13%)
Fat – 15g (67%)
Carbohydrates – 9g (20%)
Fiber – 3.5g

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.
Click to get your own Custom Keto Diet Plan
Photograph of a woman who thinks it's hard to stay on a keto diet. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.

It’s Hard To Stay On A Keto Diet – Here Are 3 Easier Variations Of Keto To Follow For Weight Loss

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June 8

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Keto Diet, Weight Loss, working out

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It’s hard to stay on a keto diet. But the following three variations are a lot easiest to stay true to and they still offer the benefit of weight loss.

** 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. **

Photograph of a woman who thinks it's hard to stay on a keto diet. 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 keto diet allows for enjoying high-fat, low-carb foods like avocado, butter, bacon, burgers, and cream. But you have to severely reduce the amounts of added sugar, most fruit, grains, starchy vegetables, and nearly all processed food. That’s hard to do consistently!

The keto diet is very popular among many of Hollywood’s A-listers. But it’s hard to stay on a keto diet without a private chef preparing fantastically fatty snacks and meals for you. If you’re determined to stay on keto, enlist the help of professionals. No, you don’t have to hire a specialty chef. But you can hire a crew of certified nutritionists, personal trainers, and chefs to create an 8-week custom keto meal plan for you.

‘Us Weekly’ magazine article online: ”Celebs Crazy for Keto: These Stars All Swear by the High-Fat, Low-Carb Ketogenic Diet”

Fortunately, there are some keto variations more accommodating to those of us lacking the fortitude to follow the ketogenic diet. The standard keto diet puts our bodies into the state of ketosis where we burn fat for energy instead of carbohydrates. Promoting fat loss. With the keto variation, you will be moving into and out of ketosis. But you’ll still lose weight, just not as much weight or as efficiently. Keep reading to learn how the keto diet and its variants work.

The original ketogenic diet

The original keto diet is high-fat, low-carb, and moderate protein. Calories from your macronutrient consumption are distributed like this: 75% fats, 15-20% proteins, and 5-10% carbohydrates.

Photograph of "Fresh" brand Banana Nut Muffins. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria. Nutritiona facts for "Fresh" brand banana nut muffins. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria. Meals and snacks are planned around fatty foods like avocados, butter, fatty fish, fatty meat, olive oil, etc. An average person requires around 150g of fat per day to move their body to where they are metabolizing fat for its energy. That’s probably 3 times the fat you’re consuming now. You also have to cut your carb intake to 50g or less per day from a typically more than 300g per day. Fifty grams of carbs is a little more than what you might find in a breakfast muffin. That means you have to limit yourself to leafy greens, above-ground vegetables, low-carb fruits like berries, and some melons. Lastly, you will be limited to moderate amounts of protein (meat, fish, or poultry). That’s ~90g per day, 30g per meal (about 4 oz. per meal).

The targeted keto diet

The targeted keto diet macronutrients break down like this: 65-70% fats, 20% proteins, 10-15% carbohydrates.

Targeted keto is popular with athletes and active people wanting the keto lifestyle but requires more carbs. Targeted keto allows for up to 30 additional grams of carbohydrates. The extra carbs are to be consumed just before and right after workouts. This allows for greater intensity exercising and faster recovery. Total carbs can be 70-80g per exercise day. The best choice for these extra carbs is fruit, grains, or nutritional sports products. Since the extra carbs are quickly burned off they won’t be converted to fat and stored in the body.

Related reading: “Endurance Athletes And Ketogenic Diet“

The cyclical keto diet

The macro breakdown for the cyclical keto diet is 75% fats, 15-20% proteins, 5-10% carbohydrates on keto days, 25% fats, 25% proteins, and 50% carbohydrates on the off keto days.

The cyclical keto diet is a way of cycling into and out of ketosis. This cycling allows for a more enjoyable diet on the off days. One approach to keto cycling is to be off keto two days a week. The two-day-a-week method can be especially handy for special occasions. You can schedule your two days to coincide with birthdays, holidays, vacations, or weekend getaways. The best results come from eating whole foods that are carb-rich. On your off days choose fruits, dairy products, grains, and root vegetables. Avoid added sugars and processed foods.

The high protein keto diet

In the high protein version your macros look like this: 60-65% fats, 30% proteins, 5-10% carbohydrates.

You can see here we’re shifting from fats to proteins while keeping carbs in line with the original diet. To make that shift you’ll eat ~120g of protein per day. That’s roughly four 4oz portions of meat, fish, or poultry. And limit your fat consumption to 130g per day. A lot of ketoers find this variation of the keto diet easier to follow than the standard keto diet due to the increased allowance of proteins and less fat. One cation though, with the variation you may not get into ketosis because protein can be metabolized into glucose for energy. Nevertheless, weight loss is generally a byproduct of the high protein keto diet.

Each of these variations of the keto diet will result in weight loss. But none will work as quickly as the original keto diet. We know it’s hard to stay on a keto diet. Meal planning is the most difficult part of being on a keto diet. But meal planning can be very easy when you let someone else do it for you. Take the time to check out this video to learn more about the original keto diet and what our 8-week custom keto diet plan can do for you.

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

 

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Summary of “Keto-Friendly Tiramisu Fat Bombs” – Video

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June 3

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Keto Dessert Recipe, Keto Diet, Keto Recipes, Snack Recipes

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The full “Keto-Friendly Tiramisu Fat Bombs” recipe is below the video.  Or click the video to watch it on YouTube.

Video capture of "Keto-Friendly Tiramisu Fat Bombs" recipe video.

** 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. **

 

Summary of “Keto-Friendly Tiramisu Fat Bombs” – Video

Do you find yourself craving sweets but don’t want to blow it on the keto diet? It’s only human to have a sweet tooth from time to time.

One way to satisfy your sweet tooth on a keto diet is with these keto-friendly tiramisu fat bombs! They’re also a perfect treat when you feel the need for an energy boost. There’s no reason to feel guilty since this is a keto-friendly dessert that’s high-fat and low-carb with a smidge of protein.

This is an easy, no-bake, recipe that won’t take a lot of your time to prepare. However, the waiting time can feel like a long time. You have to let it chill for at least an hour before serving. But it’s worth it!!

Erythritol is the artificial sweetener used in this recipe.  Wikipedia has a good article about Erythritol, check it out it you’re not familiar with erythritol.

You can 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.

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.
Click to get your own Custom Keto Diet Plan

Keto-Friendly Tiramisu Fat Bombs

Preparation time: 1 hour
Servings: 8 fat bombs

Ingredients:

4oz Cream Cheese, softened
2oz Butter, softened
1 tsp Instant Coffee Powder
1 tsp Vanilla Extract
1 Tbsp Erythritol (Wikipedia https://snip.ly/cnk1jb)
1 Tbsp unsweetened Cocoa Powder
1 cup crushed Sugar-free Grahams

Procedure:

1) Combine all ingredients in a food processor.
2) Pulse into a smooth dough.
3) Divide the dough and roll it into 8 balls.
4) Chill for one hour.

Nutritional Information:

Energy – 80 kcal
Protein – 1.5g (7%)
Fat – 8g (90%)
Carbohydrates – 1g (3%)

Photograph of an African-American woman in a bikini smelling something bad. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.

Keto Crotch – A Keto Diet Reaction 

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June 1

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As awesome as the keto diet is.  Having helped countless people achieve and maintain their weight goals.  It comes with a handful of weird side effects like keto flu, keto breath, and keto diarrhea.  But wait, there could be another side effect that’s even more uncomfortable to talk about – ‘Keto Crotch’ – a keto diet reaction.

Recently people have been talking about what may be another unpleasant reaction to going keto, that’s keto crotch.  That’s right, some new ‘ketoers’ have noticed some harsh odors coming from their vaginas after starting 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. **

The keto crotch effect

Photograph of a African-American woman in a bikini smelling something bad. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria. Photograph of a African-American woman in a bikini smelling something bad. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.Photograph of a African-American woman in a bikini smelling something bad. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.Photograph of an African-American woman in a bikini smelling something bad. 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 most common complaint is developing a much stronger vaginal odor after a month or so of adhering to the keto diet. Some describe it as a musky smell, only stronger.  Others say it’s something like the discharge and urine.

Photograph of a African-American woman in a bikini smelling something bad. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.On the bright side, it appears your body will adjust your new diet in time and that funky odor will go away.  However, just because a relatively small group is experiencing this, is it really a result of going keto?

Is keto crotch really a side effect?

As far as we can tell there hasn’t been any legit research on the keto crotch phenomenon.  Nevertheless, some ketoers may be experiencing body changes resulting in these unpleasant odors from a keto diet. We’ll just have to wait and see if a researcher somewhere will take the task on and report their findings.

In the meantime, let’s consider other side effects and whether or not keto crotch can be a thing. When you’re in ketosis your body is consuming fat for energy instead of carbohydrates.  That process makes ketones. On a keto diet, your body is making a lot more ketones than on a standard diet.  These excess ketones are known to cause your urine, excrement, and breath to smell slightly foul.

Dr. Jessica Shepherd who is a minimally invasive OB/GYN and founder of “Her Viewpoint”, tells us that the ketone effect is probably not what’s going on.  She thinks it’s more likely that changing to a keto diet changes your vaginal pH.  In turn, changing your vaginal odor.  She goes on to say that any diet can change vaginal pH.

Vaginal pH should be between 3.8 and 4.5 to be a healthy pH. Some foods like alcohol, asparagus, broccoli, dairy, fruit, garlic, onions, and red meat may affect your pH balance. According to Dr. Mary Rosser, another OB/GYN, the smallest change in pH can change the odors you’re used to.

Related reading:  “11 Reasons Your Vagina Smells a Little…Off“

What can be said about keto crotch rash?

Besides new vaginal odors, some women say they have gotten a rash in the area of their crotch as well.

Is there such a thing as a keto crotch rash?  A keto diet can potentially trigger the inflammatory disease, ‘Prurigo Pigmentosa’.  Its symptoms are red itchy bumps on the back, neck, and stomach. But the scientific/medical community a direct link as to why a keto diet would cause a breakout in your crotch. Christine Greves, OB/GYN, tells us that if you get a rash while eating keto, don’t simply blame the diet, be safe and see your medical provider. 

Related reading:  “Treatment of Prurigo Pigmentosa with Diet Modification: A Medical Case Study“

Although there’s no direct link between a keto diet and developing a rash, dietary changes might lead to changes in your vaginal health.  These changes could potentially manifest as a rash.

Then again, something else you were doing about the time you started your keto journey could be the cause of the rash.  One possibility is working out longer or more frequently. Causing you to wear your sweaty gym clothes longer. Regardless, if you get a rash that’s not going away, see your doctor. You could have an STD, yeast infection, or some other condition.

Custom Keto Diet

What to do if you have keto crotch

If you develop a strange odor soon after you start eating a keto diet, maybe wait a few days for your body to balance out. If your body doesn’t correct, you could stop the keto diet for a few days and see if the offensive odor goes away.  The odor should go away as your vaginal pH returns to its original value. If the odor doesn’t return to “normal” after you’ve stopped keto there may be something else happening and it’s time to talk to your doctor.  The bad odor could be a sign of ‘bacterial vaginosis’ or an STD.

Other keto side effect

The fact is, starting a keto diet can be rough on your body in the beginning. 

You could develop flu-like symptoms, known as ‘keto flu’. The symptoms of keto flu are aches, dizziness, fatigue, and nausea. If you do get keto flu it will typically go away after a few days as you adjust to operating in ketosis.

There’s also ‘keto diarrhea’.  Barbie Boules, a registered dietitian and founder of Nyoutrition, explains it’s because of the high-fat consumption your stools can become much softer. Plus a lot of ketoers use artificial sweeteners which can cause problems with your stomach.

In the end, if you start a keto diet,  you need to do a self-check to see how your mind and body are doing. Then decide if the keto lifestyle will work for you. Also, think about talking to a trusted doctor or nutritionist about how well keto fits you based on your health and lifestyle.  Be sure to talk to them about any symptoms you experience too.

One way to start right is to have a custom keto diet plan prepared for you based on your height, weight, age, level of physical activity, weight goals, and other personal criteria. Click here or the banner below to learn more about getting an 8-week Customized Keto Diet Plan, or click here to go straight to your custom keto diet meal planner.

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 freeze frame of "Bacon and Kimchi Deviled Eggs" YouTube video. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.

Summary of “Keto Bacon And Kimchi Deviled Eggs Keto Recipe” – Video

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May 27

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Keto Diet, Keto Recipes, Lunch and Dinner Recipes, Snack Recipes, Weight Loss

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The full keto recipe is below the video.  Click the video to watch it on YouTube.

Video freeze frame of "Bacon and Kimchi Deviled Eggs" YouTube video. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.

** 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. **

 

Summary of “Keto Bacon And Kimchi Deviled Eggs Keto Recipe” – Video

Deviled eggs a quintessential classic holiday recipe. These deviled eggs are perfectly suited for keto, paleo, and other low-carb diets. They are also very easy to make, just follow the directions.

This is a classic recipe, more or less, with the addition of kimchi. The kimchi brings some much-needed fiber to the keto recipe as well as a few phytonutrients. Wikipedia has a good kimchi article with nutritional values.

You can 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.

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.
Click to get your own Custom Keto Diet Plan

Keto Bacon and Kimchi Deviled Eggs Keto Recipe

Preparation time: 10 minutes
Serves: 1

Ingredients:

3 eggs, hard-boiled
1 Tbsp Mayonnaise
1 Tbsp Kimchi, chopped
1 Tbsp Bacon bits
1/2 tsp light Soy Sauce
2 tsp chopped Spring Onions
1 tsp toasted Sesame Seeds

Directions:

      1. Peel eggs and cut in half. Separate yolks from the whites.
      2. Combine egg yolks, mayonnaise, kimchi, bacon bits, soy sauce, and spring onions in a bowl. Mix until well combined.
      3. Spoon mixture into egg white halves.
      4. Garnish with spring onions and sesame seeds.

Nutritional Information:

Energy – 339 kcal
Protein – 20g (25%)
Fat – 26g (70%)
Carbohydrates – 4g (5%)
Fiber – 1g

Infographic of the keto diet food pyramid. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.

A Review Of The “Lazy Keto Diet”

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May 25

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Keto Diet, Weight Loss

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The “Lazy Keto Diet” is the latest spin on the century-old keto diet, but is it right for you?

Both the lazy keto diet and the even more relaxed dirty keto diet have been trending upward in the dieting space. It could be the result of people being interested in losing weight, but don’t have the patience or desire to hold themselves to the strict 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. **

What is the lazy keto diet?

Infographic of the keto diet food pyramid. 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 standard keto diet demands that you pay very close attention to how much food you eat, down to the gram, in order to put your body into a state of ketosis so it will burn its fat for energy. Your caloric intake from macronutrients (macros) with the standard keto diet is roughly 70-80% from fat, 20-25% from protein, and 10% or less from carbohydrates. This means you’ll be eating a lot of meat, butter, and oils, some leafy greens, but hardly any fruit.

Related reading:  “8 Week Custom Meal Plan”

Related reading:  Summary of, “Your Guide To The Keto Diet” – Video

Your focus on lazy keto is different. The lazy keto diet focuses on just one macro – carbohydrates (carbs). The original keto diet limits your carb intake to less than 50g per day of carbs, and so does lazy keto. So long as you focus on your carb count and more protein and fat the other macros will more or less fall in place or at least be close enough for you to lose weight. One other point, eat whole foods or your lazy keto diet becomes the dirty keto diet.

Related reading: “Dirty Keto”
Cover photograph of the book, "The Superfood Swap". Click here to see the book's contents.
Click to see Table of Contents

The idea of a lazy keto diet isn’t all that new. Dawn Jackson Blatner, a registered dietitian and certified specialist in sports dietetics, and author of “The Superfood Swap” tells us there are a lot of people who slide into lazy keto when they’re eating the traditional keto diet. What happens is they hear about keto from their friends. Then they get creative, stop counting all the macros and focus on eating a low-carb, high-fat diet.

Lazy keto and weight loss

You’ll lose weight with lazy keto so long as you’re eating moderate portions of protein and you include low-carb vegetables for nutrition and satiation. Losing weight with the lazy keto diet is mostly because you are giving more consideration to what you eat instead of burning fat while you’re in a state of ketosis. It’s unlikely you’ll enter ketosis without consuming the proper ratios of macros.

Going low-carb safely

In general, we’re likely to overeat simple carbohydrates. Especially refined white carbs like bread, pasta, rice, pizza, cookies, cakes, etc. A great starting point is to replace those things with whole food recipes that include vegetables and fruit, plus small amounts of whole grains like oatmeal or wild rice. It may not actually be a lazy method, but achieving anything worthwhile seldom has a lazy way of doing it.

Another way to go is to have a 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.

Custom Keto Diet

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Summary Of “Curry Tuna & Avocado Salad” Recipe Video

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May 20

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Keto Diet, Keto Recipes, ketosis, Lunch and Dinner Recipes

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The full recipe is below the video.  You can click the video to watch it on YouTube.

Video capture of "Curried Tuna And Avocado Salad"
Curry Tuna and Avocado Salad – Video

 

Curry Tuna and Avocado Salad

Preparation time: 5 minutes

Serves: 1

Ingredients:

6oz Albacore Tuna, drained
1/4 cup Avocado, diced
2 Tbsp chopped Celery
2 Tbsp Mayonnaise
2 Tbsp Curry powder
Pinch of Salt and Pepper

Procedure:

1) Whisk together mayonnaise, curry powder, salt, and pepper in a bowl.
2) Fold in tuna, avocado, and celery.
3) Serve over keto toast or rolled in fresh lettuce.

A convenient way to go is to have a 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.

Custom Keto Diet

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7 Keto Diet Tips For Optimum Fat Loss

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May 18

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Keto Diet, ketosis, Weight Loss

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There’s so much keto dieting information out there on the internet and in print. Here we’re going to make it easier for you. Because we’re going to do a rundown of 7 keto diet tips for optimum fat loss.

Certainly, you’ve heard about the keto diet since it is being talked about nearly everywhere on social media. The keto diet is a high-fat, low carbohydrate, moderate protein diet that causes your body to use fat for its fuel instead of glucose. That process is known as ketosis, the diet’s namesake. Keto has been around for about 100 years and has become a very popular way to lose and control weight. It also does a great job of keeping its dieters satiated where other diets can’t.

You have probably read a lot of myths online about the diet. Let’s tame some of those myths with these 7 keto diet tips for optimum fat loss.

Click to get your own Custom 8-week Keto Diet Plan

Besides these 7 tips, you should give yourself two weeks to adjust to the keto lifestyle before you begin a new workout or make any other significant changes to your daily routine. You want to give yourself this period of time to adjust because you may feel the symptoms of the keto flu making exercising unpleasant. But not to worry, the keto flu is short-lived.

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

7 Keto Diet Tips For Optimum Fat Loss

1 – Don’t fear the fat

In spite of what you’ve learned, consuming fat will not cause heart disease or cause you to be overweight. Consuming fat is the bedrock of the ketogenic diet. In order to be sure you’re getting enough fat, drizzle your portions of protein and non-starchy vegetables with a cream sauce, olive oil, or something similar. You’ll also want to choose foods that are naturally fatty like dark meat or fatty fish like salmon or tuna.

2 – Be carb-conscious

It’s a nuisance, but it’s necessary. Count your carbs because it’s very difficult to stay under 50g of carbohydrates per without putting in the effort. You probably don’t know the carb count for each kind of food you eat. That’s easy to learn for packaged food because carbs are listed on the nutrition label. You’ll have to look it up for other foods.

3 – Stay clear of temptation

This is especially true when you’re just starting the keto diet. Get all of the carb-loaded foods out of your house so they’re not tempting you when you get a craving.

Photograph of a woman holding her hand to say no to junk food used to illustrate, "". Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.
Say “no” to the temptation of junk food.

4 – Be salty

When your body is in a state of ketosis you lose salts and other minerals in the process. That mineral loss is a contributing factor to feeling the keto flu. Because of that, you have to be mindful of your salt, mineral, and electrolyte intake. So add salt to your food, take a multivitamin that has potassium and magnesium in it, and watch your electrolyte.

5 – Stay loose

Because the keto diet is naturally low in fiber, a lot of people will experience some degree of constipation. You can counter this by taking a dietary fiber supplement like these, and drink lots of water.

6 – Stay hydrated

The process of ketosis that’s triggered by the keto diet promotes water loss. Because of this, you need to drink plenty of water throughout the day. A rule of thumb would be to always stay in arm’s reach of some water and sip it all day long.

7 – Only eat when you’re hungry

Click to get your own Custom 8-week Keto Diet PlanTry to get away from the idea of having three square meals and 2-3 snacks a day. Only eat when you’re hungry. In spite of the wonders of a keto diet, you still have to have a negative caloric intake to lose weight. Fortunately, keto helps you feel satiated and reduces your cravings.

So when it’s mealtime, only eat if you’re hungry. Then eat just enough to feel satisfied.

There you have it. Our rundown of 7 keto diet tips for optimum fat loss.  Here’s a bonus tip, get a custom 8-week keto diet plan prepared 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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5 Keto Tips For Getting Rid Of Stubborn Fat

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May 13

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Keto Diet, ketosis, Weight Loss

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Photograph of keto dieter holding out their pants waistband used to illustrate, "5 Keto Tips For Getting Rid Of Stubborn Fat". 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 keto diet works. It’s undeniable. There have been many thousands of people who have lost weight and improved their overall wellness following a keto diet. A lot of the keto dieters attest that keto is the most effective diet for losing weight.

Having said that and in spite of the effectiveness of the keto diet, it takes time for the most stubborn of your stored fat to come off. Because keto causes your body to use fat for its energy, its results are faster than diets that focus on controlling only calories or carbohydrates.

Regardless of how effective keto is, you aren’t going to lose weight overnight. In fact, you won’t begin to lose significant weight until you’re in a state of ketosis. Ketosis can take up to a full week to achieve. Therefore you must be patient with yourself. You will want to help your diet in every way possible to get the fastest results possible. In this article, we’re going to talk about the top 5 keto tips for getting rid of stubborn fat.

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1 – Don’t use exogenous ketones

In a keto diet, less is more. You need to get into ketosis on your own. There’s a number of supplements like these available that claim to induce ketosis more quickly than diet alone can.

Enter ketosis naturally. You might fall out of ketosis occasionally after you have become keto-adapted. When that happens it’s perfectly fine to have ketone supplements to get you quickly back on track. However, exogenous ketones should be used for the short term, not as a daily supplement.

2 – Avoid high-intensity interval training, at first

Avoid high-intensity interval training when you are beginning the keto diet. It’s better to take it easy in the beginning. Because as you’re adjusting to the keto diet you may well experience symptoms of the keto flu and other changes.

But after a couple of weeks when your body has adjusted to its new diet, high-intensity interval training will boost your metabolism. And a boosted metabolism will accelerate the rate your stored fat is burnt off.

High-intensity interval training is unbelievably powerful after you are keto-adapted.

Related reading: “Endurance Athletes And The Ketogenic Diet”

3 – Intermittent fasting

Intermittent fasting effectively complements the keto diet. You can choose to eat only within an eight-hour window, fasting the remaining 16 hours of the day. Or, fast for 24 hours twice a week or alternating days.

Besides the accelerated weight loss, fasting will help get your body into ketosis. The more time you spend fasting, the better the results will be.

Related reading: “Intermittent Fasting And Keto Dieting” – video

4 – Practice zero carbohydrates

The keto diet is already a very low-carb diet of ~50g or less per day. Practicing zero carbs a few days a week will accelerate weight loss and lower blood sugar levels.

5 – Cardio exercise after weight training

Because your body’s glycogen will be depleted after weight training your body will have to use stored fat for fuel. So doing 15-30 minutes of cardio afterward will very effectively burn off your stubborn fat. Working out will be a process of burning your fat.

Related reading: “Lose Weight Fast With Yoga And Keto”

Following these 5 keto tips for getting rid of stubborn fat will help you get the most from a keto diet. In the end, all you have to do is follow the keto guidelines and have some patience to see unbelievable results in just a few weeks.

Have a 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.


Custom Keto Diet

 

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What About Taking Supplements On The Keto Diet

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May 11

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Benefits, Keto Diet, ketosis, Wellness

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Taking supplements on the keto diet will accelerate your journey to ketosis and supplement some of the nutrition that you might be missing from eating traditional foods.

Photograph of nutrition supplements with a garnish used to illustrate, "What About Taking Supplements On The Keto Diet". Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria. You have to understand what supplements can do for you In order to get the fastest results from your keto diet. While getting to the state of ketosis your body is changing from running on carbohydrates to converting your stored fat to ketones for its energy. A variety of supplements will help you with this transformation and continue to get the best results possible from your ketogenic diet.

A ketosis diet can provide you with all the necessary nutrients. The problem is, human nature doesn’t allow for you to follow such a strict diet flawlessly.

In this article, “What about taking supplements on the keto diet”, we’re going to discuss which supplements are the best to take and what they will do for you as well as some of the issues supplements can help you with.

This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. Thank you very much for your support.

Some issues supplements will help you get over while on a keto diet

The keto flu

Transitioning from a standard American diet to a ketosis diet can give you some flu-like symptoms. We call that the keto flu. The primary reason for the keto flu occurs as your body uses the remnants of the available glucose causing an excessive loss of water and electrolytes.

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

Nutritional disparity

Because the keto diet restricts you to certain foods like fruits that are high in carbohydrates, your body may not be getting enough nutrition that would otherwise come from starchy fruits and vegetables. Using “greens” powders and tablets can supplement this.

Health and wellness goals

Supplements can help you achieve your health and wellness goals. For example, taking a daily tablespoon of MCT oil will ensure you get the good fats you need for achieving ketosis, thereby helping you lose weight.

Supplements can only help you reach your goals if you understand what each one does for you.

The best supplements to take on a keto diet

Not all supplements are created equally, some are a perfect pairing with a ketosis diet, others are not and should be avoided.

Vitamin D

When you are deficient in vitamin D while on the keto diet you might experience a feeling of weakness, reduced bone density, and a loss of muscle mass.

Living in a sunny place and exposing yourself to the sun can be enough. But a safer thing to do would be to take a daily fatty fish oil supplement. Krill tablets will do the trick! You can have a year’s supply of krill tablets for less than $20.

Here’s a snippet from Wikipedia explaining the synthesis of vitamin D from sunlight:

Adequate amounts of vitamin D can be produced with moderate sun exposure to the face, arms and legs (for those with the least melanin), averaging 5–30 minutes twice per week, or approximately 25% of the time for minimal sunburn.

MCT oil for energy

Photograph of a woman kickboxing with the words "Increase Energy" used to illustrate, "What About Taking Supplements On The Keto Diet". Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.MCT is a kind of fat that gives your body energy practically immediately. It helps your body to make ketones very quickly. It also can put your body into ketosis in a very short time.

MCT helps to keep you in ketosis and burning fat without you worrying about dropping out of ketosis.

MCT can be found in butter, cheese, coconut oil, and yogurt. A very convenient way to get your dose of MCT is to use one of these coffee creamers with your morning joe, then you also get the benefits of the caffeine too.

Electrolytes

The important electrolytes are calcium, magnesium, potassium, and sodium. All of these electrolytes are present in the keto diet. However, it’s difficult to get enough of them from your food alone.

Calcium

Calcium is found in dairy products. But dairy is limited with a keto diet. Calcium tablets are available. The common recommendation seems to be ~1000mg/day.

Magnesium

Magnesium is found in avocados, leafy greens like spinach, and some fish like mackerel. You can buy magnesium tablets and the daily dose of ~400mg should be enough.

Potassium

Potassium works to build protein and break down carbohydrates. It’s provided by avocados, mushrooms, fish like salmon.

Sodium

Sodium can be had from Himalayan Pink Salt, bone broth, and red meats. Don’t consume too much, three-fourths of a teaspoon should be enough.

Omega-3 fatty acids

The omega-3 fatty acid supplement is very powerful. Even people who aren’t eating a keto diet can benefit from it. The standard American diet includes too many omega-6 fatty acids and an insufficient amount of omega-3.

Because there isn’t enough omega-3 in our diets inflammation and other diseases develop. The omega-3 fish oils reduce the risk of heart disease and it’s a fatty acid that goes well with a keto diet. It’s found in anchovies, salmon, and sardines.

Here’s a good Wikipedia entry about omega-3 fatty acids.

Digestive enzymes

Digestive enzymes are helpful during your transition to a keto diet, preventing diarrhea and nausea.

Exogenous ketones

Like the digestive enzymes, exogenous ketones will help you transition to ketosis quickly. They also can provide you with a quick bump in energy.

Green powder

Green powder can provide you with the nutrients you’re missing from a lack of vegetables in your diet. Greens powders are made with broccoli, chlorella, kale, and spirulina extracts.

Consuming a keto diet can provide you with all the nutrients you require to stay healthy. But as human beings, we have trouble staying on track all the time. That’s why taking the supplements we’ve talked about here is important to staying in ketosis and not sacrificing our body’s nutritional needs.

Because we don’t stay on track very well, having a custom keto diet plan is extremely helpful. Maybe even vital. Take a minute and watch this video about having a customized keto diet plan based on your activity level, the foods you prefer, and your weight goal.