Weight Loss – Keto Tips and Tricks

5 Ways To Avoid Getting Bored Eating Keto

September 21

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keto, keto and diet, keto and weight loss, keto meal planning, ketosis and weight loss, wellness

Are you feeling bored with your keto diet? Then it’s time to look for new ways to keep the keto diet engaging.

In this article, we’ll talk about 5 ways to avoid getting bored eating keto.

Have gotten bored following your keto diet? Maybe you’re bored with eating eggs and vegetables every morning for breakfast – EVERY-SINGLE-DAY, like the movie “Groundhog Day” with Bill Murry? Or maybe eating just one more salad will take you to the brink?

Perhaps it’s not the food itself that has become boring? It could be the meal planning, tracking your macros, making your shopping list, or the shopping itself that’s become a bore?

Related reading: “How To Make A Keto Meal Plan”

It’s to be expected. Virtually everything people do will become boring after repeating it often enough or long enough. And it’s very easy to get into a food rut when you are on a diet, any diet, let alone one as strict as keto.

But when you’re so bored you want to get off the keto diet, it’s time to do something to make your keto experience a bit more fun. Quitting keto before you achieve your goals isn’t an option.

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**So let’s get started with our 5 ways to avoid getting bored eating keto.**

1 – Build variety into your meal planning

Just tweaking your meal plan a little can break the boredom.

Change up your menu

Try having smoothies with keto-friendly cereal for a while instead of all those veggies and eggs for breakfast.

Is your go-to for dinner is always roasted meat, vegetables, and a salad? Eat fish more often, or prepare your veggies differently (i.e., grilled, roasted, sauteed, pan-fried in coconut oil, air fry, steam, etc.). Put an interesting topping on your salad or a non-traditional salad dressing like hummus, guacamole, or pureed berries.

Instead of snacking on a chunk of cheese and a fist full of nuts, try having a keto bar, low-cab dip, and veggies, or make a tasty fat bomb.

Related reading: “10 Ways to curb your sweet tooth on the keto diet”

Keeping your keto diet from getting boring could be as easy as changing what you eat normally. Try making a list of your favorite meals and go through them randomly.

Eat what’s in season

Build your meals around what’s in season where you live. Not only will this force you to change your diet over time, but it will also save you some money because seasonal food is cheaper than food out of season that has to be shipped in.

2 – Try food that’s new to you

If you’re eating the same food items repeatedly, it’s time to expand your horizons. Eating different foods will certainly keep keto from getting boring.

Try these

Seeds and nuts – There’s a huge variety of nuts available. Most of us, at least in North America, tend to eat just a few varieties of seeds and nuts. Branch out and try varieties you’ve never had before like the seeds xxx https://amzn.to/3Cm2CyR xxx of the Moringa tree? Xxxx

Exotic or game meat

Give these a try, venison, rabbit, bison, pronghorn, elk, frog legs, or yak. You may have to go online to find these cuts of meat, but it’s worth it. Try your local farmer’s markets as well for unusual cuts of meat or sausage. Lastly, visit a butcher shop and ask about what they can order for you from their suppliers.

There’s also a lot of keto-friendly processed foods available

Keto cereal, keto bread, and even keto cookies!

Your local grocery store will have loads of keto options. There are online sources as well. Amazon is a favorite because you can read reviews before buying something you’ve never eaten before. Take this link to see a large selection of keto-friendly foods offered on Amazon.

Shop farmers markets

Your local farmer’s market is arguably the best way to find new keto foods. It’s also possibly the best way to find those vegetables that are in season like we talked about earlier. The market vendors might be able to give you some new ideas on how to prepare their products as well. Many markets have vendors offering poultry and meat. Often, the farmers market will have the most affordable grass-fed meats as well, and free-range chickens and eggs.

Here in the U.S., you can find a farmers market near you at www.localFarmMarkets.org

3 – Make your mealtime something special

Try making your keto meals special to break the boredom of just pushing food down your throat.

Set your table

You don’t need to break out your fine china, cloth napkins, or fancy silver. But if you make your setting pleasing to the eye will improve your dining experience.

A nicely set table conveys that you, your partner, and your guests are important. The table setting influences how we feel bout the food on our plate. Don’t believe me? Consider a gourmet burger and a place like Red Robbin. Now consider the same meal on your tailgate in the parking lot of a hardware store.

Not every meal has to be served like this. But make a point of treating yourself at dinner tie and perhaps your weekend breakfasts too.

4 – Make your keto lifestyle simple

If you’re a minimalist you can streamline your eating, meal planning, and food preparation isn’t boring, but refreshing, and even fun!

How to make keto easier for you

Instead of checking your keto strips daily, check them every other day instead. Track your macros just once per week when you’re eating the same types of food to ensure you’re staying on track.

Do your meal planning for one month at a time. Then save your meal plans for future use so you don’t have to create them from scratch every month.

Try intermittent fasting. That will remove the need to plan one meal a day.

If you find simplification boring, just skip this tip. But the minimalist among us will be at their happiest when things are simplified.

Related reading: “Keto Intermittent Fasting And Keto Dieting”

5 – Try new keto recipes

Avoid getting bored with your food by trying new recipes. Experiment with new dishes. Be adventurous and try new dishes once or twice a week, or modify the recipes you already know. Make a game of it and you’ll avoid the boredom.

Invest in a keto cookbook. Or even better, sign up to receive our “Deliciously Easy Keto Recipes” cookbook for FREE!

You can also browse through thousands, if not tens of thousands, of cookbooks on Amazon.

A very easy way to plan your keto meals and have fresh recipes is to get a custom keto meal plan. These plans are based on your own personal food preference and developed by a team of nutritionists, chefs, and others. You can learn more about getting a custom keto meal plan here.

Why not share what it is you do to avoid getting bored with the keto diet in the comments below.

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.

Custom Keto Diet Banner - Click to get your own Custom Keto Diet Plan

Venn diagram of the keto versus the paleo diets. Click to get you own custom keto meal plan.

Keto Or Paleo Diet Which Is Right For You

by Ryan Roberts

September 14

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Keto Diet, ketosis, Weight Loss, Wellness

calories from fat, exercise, keto and diet, keto and weight loss, ketosis and weight loss, paleo, paleo diet, wellness

The Keto Diet and Paleo Diet, often get confused for one another and people often end up wondering which of these two is more beneficial. Let’s explore the differences between these two popular diets and find out which one is right for you! Keto or Paleo diet which is right for you?

What is the Keto diet?

The Ketogenic diet has been around since the 1920s but has gained popularity in recent years due to its amazing benefits. The Ketogenic diet relies on a high-fat/low-carbohydrate meal plan that forces your body into ketosis, causing it to burn fat instead of glucose as fuel. This results in weight loss, mental clarity, improved cholesterol levels, reduced inflammation, lower blood sugar levels – just to name a few of its many benefits!

The keto diet is a high-fat, medium protein, ultra-low-carb diet. It’s designed around managing macronutrients. Keto works this way. Instead of using sugar to fuel your body, you’ll use ketones.

The process of using ketones is called ketosis. Your body naturally goes into ketosis when it’s deprived of sugar and uses fat for its fuel instead of sugar.

But you can’t simply stock up on fatty foods and snacks filled with trans fats and processed oils. The keto diet focuses on healthy fats like avocado, dairy, olive oil, and various seeds. The avocado is the ketoer’s (keto dieter’s) best carbohydrate friend. Salmon, organic eggs, and meat produced from grass-fed animals are the most popular source of protein for the keto dieter (ketoer).

The ketoer has to be conscientious about what they’re consuming. But once they’re dialed in they’ll have the superpower of never being feeling hungry again! Because following the keto diet diminishes food cravings substantially. The macronutrient ratios are around 75% fat, 20% protein, and 5% carbohydrates, more or less.

Related reading: “How To Make A Keto Meal Plan”

What is the Paleo diet?

The Paleo diet emphasizes consuming only foods that were available during the Paleolithic era, which highly restricts highly processed foods and dietary additives. This diet consists of large amounts of vegetables, fruits, nuts/seeds/spices, meat/fish/eggs, healthy fats while greatly reducing carbohydrate intake. The Paleo diet is a well-balanced low-carbohydrate meal plan that can help lower blood pressure, improve cholesterol levels, manage diabetes and promote weight loss.

Think of Paleo as back-to-basics dieting simulating what our very active hunter-gather predecessors ate without the processing and added sugar of western modern foods.

The premise is we are more suited to the consumption of grass-fed animal products, vegetables, fruits, and nuts than we are at processing grains, dairy, and refined sugars. Paleo proponents think this can lower inflammation, improve digestion, and promote overall wellness. In addition to the diet, exercise is encouraged because our paleolithic ancestors were extremely active compared to our modern lives. The paleo lifestyle also encourages activities that relieve stress like yoga or meditation.

The main differences between paleo and keto

Both diets promote eating healthy unprocessed foods without adding sugar. Even though there’s some overlap, they aren’t exactly the same thing. Let’s look at some of their differences.

Lifestyle and goals

Keto is a very meticulous diet focusing on balancing the macronutrients. Some people follow keto for a specific goal, while others make it a permanent lifestyle. Whereas paleo focuses on foods our earlier ancestors ate for optimizing wellness.

Carbohydrates

To achieve and maintain ketosis, the keto diet calls for minimum carbs. Paleo isn’t exactly a low-carb diet. Because fruit, paleo sweeteners like honey and agave syrup, and some vegetables are high in sugars. On the other hand, both diets avoid refined foods like bread, pastries, soda, cereals, etc. Therefore, paleo is a fairly low-carb diet compared to the Standard American Diet (SAD).

Fats and proteins

The majority of the calories are from the consumption of fats on the keto diet. Conversely, proteins are typically the main caloric source on the paleo diet, but that’s not a rule. The paleo diet isn’t as strict as the keto diet about where your calories come from, you could load up on fruit and vegetables (carbs) and still be paleo compliant. Dairy products are restricted with paleo, whereas they’re a source of fat with keto.

Weight loss with keto and paleo

Both diets are popular for their promise of weight loss. Especially if you are coming off the SAD diet with all of its heavily processed foods. The keto diet will help you lower your weight quickly, especially so if you are diligent with tracking your macros and calories. If you aren’t able to, or just don’t want to stay in ketosis long-term you’ll have to modify your diet to maintain your weight loss outside of being in ketosis.

A lot of people find paleo easier to adhere to for the long haul. Because of its ease to follow paleo might be for you.

Like so many things in life, your diet doesn’t have to be an all-or-nothing affair. If your goal is weight loss keto can get you to your target the most quickly. Then you can transition to paleo to maintain your target weight.

There’s also the “Dirty Keto” and the “Lazy Keto” options which aren’t discussed here, but you can read about it in this other article.

Related reading: “Comparing Dirty Keto And Clean Keto”

Related reading: “A Review Of The “Lazy Keto Diet””

So which diet is right for you?

The Ketogenic diet has proven to be more effective than the Paleo diet when it comes to losing weight and managing health problems like diabetes and obesity. When considering whether to follow a Keto or Paleo diet, focus on your personal health condition and goals. If you want to follow a diet that encourages weight loss without taxing your body, go with the Ketogenic diet! However, if you would rather focus on consuming nutrient-dense whole foods and avoiding highly processed additives while still reaping great health benefits, consider following the Paleo lifestyle.

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.

Photograph illustrating PCOS keto diet (polycystic ovary syndrome). Click to get your own personalized custom keto diet plan.

The Keto Diet And PCOS

by Ryan Roberts

September 14

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Keto Diet, Pregnancy, Weight Loss, Wellness

keto, keto and diet, keto and weight loss, keto meal planning, ketosis and weight loss, pcos, Polycystic Ovary Syndrome, Polycystic Ovary Syndrome and Keto diet, wellness

Having PCOS (polycystic ovary syndrome) affect many different areas of a woman’s life. PCOS can influence weight, along with other things. There are a lot of questions around managing PCOS weight gain and diet. One frequently searched question is, “the keto diet and PCOS”, generating over seven million results.

About PCOS

Before we get into it, we should go over some of the basics of PCOS. According to the Office on Woman’s Health (OWH), which is part of the U.S. Department of Health and Human Services, PCOS is health due to having unbalanced reproductive hormones. Imbalance hormones create problems in the ovaries. Eggs may not develop the way they should with PCOS. Or the egg may not release during ovulation.

There is a range of symptoms with PCOS irregular periods, infertility, severe acne, weight gain, and excess hair growth, according to the American College of Obstetricians and Gynecologists (ACOG). Up to four out of five women with PCOS have to deal with both the JPCOS condition and issues with their weight.

PCOS can be managed using hormonal birth control and other medical interventions. However, managing your lifestyle, like managing your weight, could also alleviate the symptoms, per the ACOG.

And that is why the question about the keto diet and PCOS comes up so often. This article will talk about what you need to know about the keto diet and its influence on PCOS symptoms.

Is being on a keto diet helpful if you have PCOS?

There’s a lot to unpack here. According to the Centers for Disease Control and Prevention (CDC), PCOS patients frequently have to deal with insulin resistance. Being insulin resistant means your body can’t use the insulin it produces effectively. Because it’s not effectively used, your body has a hard time getting blood sugar into your cells for energy. Also, being insulin resistant increases the likelihood of developing type 2 diabetes. It can also lead to a condition called acanthosis nigricans, patches of thickened darkened skin.

How does a keto diet come into play here?

A keto diet is a very low-carb, high-fat, diet that causes your body to use energy from fat for its fuel instead of sugar. Following the keto diet will limit your intake of carbohydrates to 50g per day or less. Although some people keep their carbs down to 20g or less per day!

Our bodies convert carbohydrates into glucose (blood sugar). Insulin is needed to move the glucose into our cells to be used as fuel. By limiting how many carbs you consume can help to reduce the insulin resistance that might happen if you have PCOS. In addition, having lean body mass and losing excess weight helps our bodies with insulin resistance in the long term.

There’s limited evidence suggesting the keto diet can help people with PCOS lose weight and manage their symptoms. There is a study in the Journal of Translational Medicine by the Department of Biomedical Sciences, University of Padua, Padua, Italy titled, “Effects of a ketogenic diet in overweight women with polycystic ovary syndrome”. The study followed 14 women who were medically overweight with PCOS on a keto diet for 12 weeks. The women experienced significant weight loss, averaging 20 lbs loss and a reduction in their body mass index (BMI) xxx https://snip.ly/r5mjat xxx. There was also a decrease in both their glucose and insulin levels. Additionally, there was a noticeable decrease in testosterone in their blood. The researchers concluded based on the data, that the keto diet is “… a valuable non-pharmacological treatment for PCOS”.

Not only does the keto diet can help people with PCOS lose their excess weight. It can lease to the resumption of ovulation and improved fertility, according to Dr. Jessica Shepherd, a Texas ob-gyn.

The ACOG says just weight loss alone can help regulate a woman’s period if they have PCOS. The note is that even small amounts of weight loss can lead to improved regulation. Weight loss is also tied to improved insulin and cholesterol levels, and relieving excess hair growth, ance, and other symptoms.

Given all of this, considering a keto diet when you have PCOS is probably a good idea.

Is the keto diet safe for women with PCOS?

The short answer is “YES”. You can easily begin a keto diet on your own. There are plenty of resources out there to help you. Everything from the book, “The Keto Diet for Dummies”, to having a custom keto meal plan expertly created just for you based on your circumstances and goals xxx /plan xxx.

Because PCOS is an underlying medical condition, it’s suggested you speak to your doctor and/or a nutritionist before starting a new diet.

Photograph of a blue plate with tiles spelling "meal plan" on it used to illustrate, "

Meal Planning Is The Key To Keto Success

by Ryan Roberts

September 7

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Keto Diet, Keto Flu, Keto Recipes, Weight Loss, Wellness

calories from fat, keto, keto and diet, keto meal planning, keto recipe, keto-flu, ketosis and weight loss, wellness

Everyone knows keto dieting is a fantastic way to lose those excess pounds. Did you know custom keto meal planning based on your individual needs will also improve your focus and energy level? Possibly the most often heard complaint about doing keto is the difficulty of maintaining it because there are so many restrictions.

Fortunately, that doesn’t have to be the case for you! Because, this article will talk about customizing your keto diet in a way that works best for you, specifically. This will improve your levels of clarity and energy all day long.

What makes keto so difficult?

For a lot of us who are accustomed to the Standard American Diet (SAD), changing over to a keto diet can be really difficult. Switching over to keto is a huge change for our bodies and causes many people to suffer from what is called the “keto flu”.

Because changing your body’s energy source from sugars to ketones creates so much stress, new ketoers experience flu-like symptoms. These symptoms are similar to what you might expect from the flu or common cold.

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

Keto requires tracking what you eat

Honestly, most people hate to track their consumption. A lot of people think tracking isn’t necessary. But we have to be able to recalibrate our sensation of hunger and our bodies to what will be the “new normal’ on keto.

While eating the standard American diet we all tend to overeat by 500 calories or more each day. All of the carbohydrates and sugars create energy very quickly. Because that energy burns quickly too, we’re left feeling the need to fuel up and we ate more.

Those extra 500 odd calories is the cause for all the weight gain seen in the developed, industrial world. Because people aren’t active enough to use those extra calories.

Tracking the food you eat and creating a daily menu will let you manage what you eat and work on how to avoid feeling hungry throughout the day. Without feeling hungry or wanting that afternoon nap caused by the sugar crash from lunch.

Carbohydrate and sugar addiction

Most of us are greatly addicted to sugar and carbohydrates and we don’t even know it. Carbs and sugar are how most people get their energy.

Kicking the carb and sugar addiction is fairly stressful and lasts a long time. It can take a few months of concentrated effort for a person to become truly adapted to the keto diet. To do so you have to learn to control your intake of carbs and sugars.

The keto diet achieves this with fats and proteins. Together fat and protein will give you strong muscles, sustainable energy, and a leaner body with a significant loss of body fat.

As you become used to keto you’ll feel hungry because your body is craving energy as it moves away from using glycogen (blood sugar) and towards fat as its primary source of energy.

Keto meal planning

There are a lot of resources out there that can help you plan out and try the keto diet. Having a plan will help guide your shopping and gives you the best chance at a successful keto diet.

Making and tracking your keto meals yourself

If you intend to do the meal planning and tracking yourself using a spreadsheet like Google Sheets or Excel would be helpful. You’ll want to create a spreadsheet to list your foods and the overall calories needed. Then purchase the right foods to get you through those moments of weakness we all get.

Related reading: “How To Make A Keto Meal Plan“

You can start with this meal planning spreadsheet over at Nicole Burt’s blog.

Using apps like “Chronometer”, or the apps that come with fitness watches, allows you to track your food’s macronutrients allowing you to watch your intakes of fat, protein, and fat.

For the DIY method to work, you have to be very knowledgeable of keto-friendly foods. Many people fail because they bought food they believed was keto-friendly but wasn’t. Sabotaging their own results.

That brings us to finding more resources to read, or subscribing to a service the will help you make viable keto meal plans as well as helping you to stay on track to achieve your goals.

Additional reading (most time consuming)- Reading more means you’re willing to spend the money for the books, and invest the time to do the research.
- Suggested: keto diet cookbook – This is an excellent Keto Diet Cookbook with 60+ Easy To Prepare And Delicious Recipes that your customers are going to love! Xxx www.ketotipsandtricks.com/kCookbook xxx
- Our FREE recipes eBook, “Deliciously Easy Keto Recipes”
- There are a plethora of keto recipe cookbooks offered at Amazon
Meal planning (most balanced) – This is a middle-of-the-ground method using a meal planning service like the “Custom Keto Diet Plan”. This service develops your meal plan based on many of your personal parameters like age, weight goals, food preferences, activity level, and more. All you have to do is buy your groceries off of the provided shopping list and follow the meal plan.
Meal delivery services (most convenient & costly) – There are some services that will put together and deliver keto-friendly meals to you. These may not be “made for you” like a custom meal plan is or even be the right amount of calories for you. Even though this is the most costly way to get your meals, it will save you loads of time in a lot of cases.

Custom made keto diet planning

If you find creating a perfect keto diet plan is a bit too much, consider using our custom keto diet planner to get yourself to the next level.

Custom diets are tailored to each individual. This custom approach allows you to make your own meal plan by selecting your food preferences, activity level, weight goal, age, and even your height and weight. It’s a very complete analysis of your needs.

What is included in your custom keto diet plan?

An 8-week keto meal plan built by a team of expert certified nutritionists, personal trainers, and chefs.
Meal with macronutrients and calories tailored to your specific goals and situation.
A meal plan that has plenty of variety, giving you a full range of nutrients. Increasing your likeliness of staying on the diet because you won’t experience food fatigue – it’s a thing.

Related reading: “Food Fatigue Is Real“

Related reading: “EU Political Report, Food Fatigue“

Recipes with detailed instructions making your meal preparation very easy. No cooking experience is needed.
Weekly downloadable grocery lists detailing everything you’ll need for the next 7 days.
Customization options to suit your own personal tastes.
The plan will show you what to eat daily to hit your goals in the fastest and most pleasurable way possible.

A custom keto meal plan is the best way for a lot of people to get started on their keto journey. As your eating these meals you notice changes in the way you see food and will need less and less help with meal planning and selecting the right foods to reach your goal.

In Summary

Creating a strong and complete meal plan is key to succeeding on the keto diet because it is such a strict diet.

You have to become well versed in all the keto-friendly foods that you can buy. A lot of people haven’t succeeded with keto because they buy the food they believe to be keto-friendly but aren’t.

To get past this hurdle many people choose to get a custom keto meal plan and shop for only those foods. That way they are able to stay on track and succeed with their keto diet.

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.

Keto Chocolate Peanut Butter Mug Cake – Recipe

by Ryan Roberts

September 2

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Keto Dessert Recipe, Keto Diet, Keto Recipes, Weight Loss

keto, keto and diet, keto and weight loss, keto dessert, keto meal planning, keto recipe, ketosis and weight loss

The “Keto Chocolate Peanut Butter Mug Cake” recipe is below the video. Click the video to watch it on YouTube.

“Keto Chocolate Peanut Butter Mug Cake” – Video Summary

Are you looking for a chocolate fix but don’t want to make an entire cake? This moist and indulgent Keto Chocolate Peanut Butter Mug Cake is the perfect size to satisfy your sweet tooth! Its taste resembles Reese’s peanut butter cups, but it’s a cake.

This low-carb mug cake is made in the microwave in just one minute. And it takes less than five minutes from start to finish!.

Enjoy this healthy, low-carb, weight loss dessert.

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.

“Keto Chocolate Peanut Butter Mug Cake” – Recipe

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

Ingredients:

1 Tbsp sugar-free Peanut Butter
1 Tbsp Coconut Oil
1 Tbsp Coconut Flour
1 Egg
1 tsp Vanilla Extract
2 Tbsp Heavy Cream
1/4 tsp Baking Powder
1 Tbsp sugar-free Chocolate Chips

Directions:

1) Whisk all ingredients in a microwave-safe mug.
2) Set for 60-90 seconds in the microwave.

Nutritional Information:

Energy – 318 kcal
Protein – 10g (13%)
Fat – 29g (79%)
Carbohydrates – 6g (8%)
Fiber – 2.4g

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

Conceptual B&W photograph "Really ?!?". Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.

10 Things About The Keto Diet You Don’t Know

by Ryan Roberts

August 31

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Benefits, Keto Diet, Keto Flu, ketosis, Weight Loss, Wellness

calories from fat, keto, keto and weight loss, keto-flu, ketosis, ketosis and weight loss, wellness

People tend to be very skeptical when they hear about a diet that changes our metabolism in a way that makes our bodies burn fat instead of sugar for its energy. But the keto diet promises just that. It’s a type of low-carb dieting that has been trending in recent years. It’s trending, but it’s not a fad, it’s been in use for ~100 years. Maybe you’ve heard of it?

Here’s our list of 10 things about the keto diet you don’t know:

1 – The keto diet was developed in the 1920s as a treatment for epilepsy, not for weight loss. Since its development, it has been used to treat other medical conditions like diabetes.

Related reading: 15 Health Conditions That May Benefit From a Ketogenic Diet

2 – The keto diet is an extremely low-carb diet compared to other low-carb diets. The keto diet works when your body is deprived of carbs to the point it will burn fat for its energy. To do that, the keto restricts your carbohydrate intake to just 50g per day. That’s less than virtually any other diet out there. For example, one cup of cooked brown rice has just under 50g of carbs.

Related reading: Measuring Your Macros: What 50 Grams Of Carbs Looks Like

3 – Most diets limit the amount of rich food you can eat. But the keto diet permits a wide variety of food. It allows you to eat fats, including those from meat and dairy products.

4 – Most fruits are forbidden on the keto diet because they have high amounts of carbohydrates. However, berries are acceptable on the diet because they have low sugar content.

5 – The majority of your calories come from fat while following keto. It’s important to eat only the healthy fats, not all fats.

6 – Keto Flu is a thing. It’s not really the flu but it’s a group of symptoms that may accompany The Flu. Keto flu is the side effect of starting the keto diet. It seldom lasts more than a week or so, and not everyone feels the keto flu.

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

7 – The keto diet quite literally changes your body’s metabolism. It’s called “ketosis”.

Related reading: 10 Ways To Know You Are In Ketosis

8 – Dietary supplements may be needed with keto. Supplements can help your body adjust to the changes in metabolism brought about by ketosis. There’s a wide variety of helpful supplements available.

Related reading: What About Taking Supplements On The Keto Diet

9 – The ketosis can be taken too far. Ketosis can be harmful if you stay in a calorie deficient state and lose too much weight. It’s important to keep your doctor informed of your dietary decisions.

10 – It’s common for a person to lose 2 – 8 pounds when they first start the diet. But, as with any diet, the results vary a lot from person to person. Because it depends on their activity level, metabolism, health issues, and a plethora of other things.

Now that you’ve learned the 10 things about the keto diet you don’t know, you may be asking yourself…..

Will the keto diet work for you?

Even after touching on all of these facts, you may still be skeptical about the effectiveness of the keto diet. Many theories indicate the keto diet will:

Decrease you cravings
Increase your metabolism, thereby increasing the number of calories you burn
Boosts fat loss

Related reading: From Harvard School of Public Health, “Diet Review: Ketogenic Diet for Weight Loss”

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.

Couple walking away from camera on a beach during summer vacation. 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 3 Ways To Maintain Your Keto Diet During Summer Vacation

by Ryan Roberts

June 22

Leave a comment on Top 3 Ways To Maintain Your Keto Diet During Summer Vacation

Keto Diet, Weight Loss, Wellness

alcohol and keto, keto, keto and diet, keto and weight loss, ketosis, ketosis and weight loss, wellness, working out

The ketogenic diet is a challenging diet because of its restrictive nature. And even the most devoted ketoer has a hard time saying “no” to all align: right; the goodness of summertime food, like BBQs or fish fries at the beach. Here we’re going to give you the top 3 ways to maintain your keto diet during summer vacation. Our tips will limit what summertime fun can do to your waistline and your keto diet.

With our top 3 ways to maintain your keto diet during summer vacation, you will be able to enjoy yourself during the summer without sacrificing your success with the keto diet.

Are you interested in trying the keto diet but you’re not sure what to do? Get a custom keto meal plan based on your unique requirements here.

1 – Alternatives to alcohol

For some people, the hard part about staying on their keto diet isn’t watching what they eat, but rather what they drink.

A lot of cocktails and pre-mixed alcoholic drinks are full of sugar. Because they are full of sugar, they’re also loaded with carbohydrates. And all those carbs take them off the keto dieter’s menu.

Beer can also be very high in carbohydrates. A rule of thumb is, “the darker the beer, the greater the carb count”. Luckily, there are options for ketoers who want to enjoy an adult beverage.

The ketoer who prefers beer can find low-carb options distributed by many of the big names in brewing alongside their traditional beers.

Make sure the number of beers you drink fits into your daily keto targets. Because drinking too many will put you over your carb and calorie limits.

An alternative is to drink your favorite liquor mixed with flavored water or diet soda because a lot of liquors are carb-free, though not always low in calories.

So check the carb count of your favorite hard alcohol and mix it with the sugar-free drinks you like best for a tasty cocktail that fits your diet plan.

Related reading: “Does Keto And Alcohol Mix?“

2 – Get outdoors and move

It seems obvious that working out and exercising while vacationing is a good way to stay on track with your keto diet. However, a lot of people just want to relax on their vacation, and that means lounging around, watching your screens, and snacking because of boredom.

Instead of binge-watching your favorite Prime Video programs, go on some outings instead. Depending on where you are you may be able to take a long daily walk, hike some local trails, or literally fly a kite at the beach!

Families with children might like going to a water park or public pool. Because that will let everybody get some healthy and fun exercise as well as cooling off from the summer heat.

Choose destinations that have options for exercising when you’re planning your vacation, versus locations where vacationers typically spend their time sitting on a beach or otherwise not being active.

A lot of vacation destinations have activities requiring some level of exercise like a city walking tour.

Related reading: “25 Bucket List Worthy Walking Tours Around The Globe“

Take the time to schedule your vacation in a beautiful place. A place where eating isn’t the vacation’s focus.

Exercising and healthy eating are key to being successful on your keto diet plan. So don’t let vacationing be an excuse to fall off your diet. Keep moving!

3 – Take your food with you

An excellent way to stay on track with your keto diet when you travel locally, or are heading out for a BBQ, or any other summertime event is to take the food you’re going to eat with you.

A lot of BBQs will provide keto-friendly meat options but the sides will likely be full of carbs. We’re thinking of macaroni and potato salads, chips, sweet fruit, and bread. The temptation to fall out of ketosis is everywhere at a BBQ.

Rather than suffering all those temptations, pack your own keto-friendly side dishes and desserts.

Related reading: “Keto Desset Recipes“

When delicious keto-friendly food choices are available, it’s much easier to make the right choices.

Be sure to keep yourself on your keto diet by insuring you come prepared to eat well instead of falling back into your old carb-loaded eating habits

Although some dieters will fail during their summer vacation, our top 3 ways to maintain your keto diet during summer vacation will keep you on the path to success. So with a little planning and creativity, there’s no reason the keto diet won’t so long as you’re thinking about the long-term.

Successful dieting is seldom quick and usually comes from making good decisions about exercise and food. So keep making those good decisions and stay on your keto diet plan.

Are you interested in trying the keto diet but you’re not sure what to do? Get 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.

Teenage boy eating a hamburger fast food meal. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.

Teens On Keto

by Ryan Roberts

June 15

Will keto work for teens?

The short answer is “yes”. There have been a number of studies on the subject. One study found that 60% of the participants lost significant weight. Interestingly, 22% left the study due to keto being too strict for them. An unexpected finding was a dramatic 50-90% reduction in seizures after following the keto diet.

Other studies showed both teens and adults get the same benefits from a ketogenic diet. Furthermore, none of the teens on keto left the study because of negative side effects.

So you can see the keto diet is safe and effective for teenagers with excessive weight issues.

Does keto work for children?

There’s a long history of using keto to treat children. The ketogenic diet was first developed to help children with epilepsy in the 1920s. Then the ketogenic diet became increasingly popular after it was shown to be effective at treating children with refractory epilepsy in the 1990s. Keto is so effective that it repeatedly provides greater results in children than it does in adults.

Related reading: “What Is Refractory Epilepsy?” on WebMD

Restricting carbs in children

Consuming too many simple carbohydrates has been correlated to the frequency of a child misbehaving. Because of that misbehavior, some parents may want to restrict their children’s carb intake even if they aren’t overweight.

If parents don’t want to put their overweight teens on a keto diet they might consider restricting their carbohydrate consumption to complex carbs. Because complex carbs like whole-grain foods take more time to digest, allowing us to feel fuller longer. Additionally, overweight teens need to restrict their consumption of sugary products like sodas, candies, pastries, and other food loaded with white sugar. Because these foods are loaded with simple carbohydrates (empty calories) causing weight gain because of their high-calorie count.

The keto diet is just as safe and effective for teens and children as it is for adults. The keto diet can help your child lose weight for their health and wellbeing.

Because creating a keto meal plan takes a lot of work, you will find it is much easier and less frustrating to have a custom keto meal plan made for you. Our 8-week custom keto meal plan is an eight-week weight loss plan where you follow the keto diet. Customizing it based on your food preferences, daily activity level, your height and weight, and your weight loss goals. This customized meal plan helps you happily achieve your weight loss target and complete body transformation because you don’t have to compromise with your food preferences.

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.

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

by Ryan Roberts

June 8

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

Keto Diet, Weight Loss, working out

exercise, frustration with keto, keto, keto and diet, keto and weight loss, keto is hard, ketosis, ketosis and weight loss, working out

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.

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.

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.

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

by Ryan Roberts

May 27

Leave a comment on Summary of “Keto Bacon And Kimchi Deviled Eggs Keto Recipe” – Video

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

keto, keto and diet, keto and weight loss, keto meal planning, keto recipe, ketosis and weight loss

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

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:

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.

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. 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

Related reading: “How To Make A Keto Meal Plan”

So let’s get started with our 5 ways to avoid getting bored eating keto.

1 – Build variety into your meal planning

Related reading: “10 Ways to curb your sweet tooth on the keto diet”

2 – Try food that’s new to you

3 – Make your mealtime something special

4 – Make your keto lifestyle simple

Related reading: “Keto Intermittent Fasting And Keto Dieting”

5 – Try new keto recipes

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What is the Keto diet?

Related reading: “How To Make A Keto Meal Plan”

What is the Paleo diet?

The main differences between paleo and keto

Lifestyle and goals

Carbohydrates

Fats and proteins

Weight loss with keto and paleo

Related reading: “Comparing Dirty Keto And Clean Keto”

Related reading: “A Review Of The “Lazy Keto Diet””

So which diet is right for you?

Get your FREE eBook

Get your FREE eBook, "Deliciously Easy Keto Recipes", delivered directly to your inbox!

About PCOS

Is being on a keto diet helpful if you have PCOS?

How does a keto diet come into play here?

Is the keto diet safe for women with PCOS?

What makes keto so difficult?

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

Keto requires tracking what you eat

Carbohydrate and sugar addiction

Keto meal planning

Related reading: “How To Make A Keto Meal Plan“

Custom made keto diet planning

Related reading: “Food Fatigue Is Real“

Related reading: “EU Political Report, Food Fatigue“

In Summary

Get your FREE eBook

Get your FREE eBook, "Deliciously Easy Keto Recipes", delivered directly to your inbox!

The “Keto Chocolate Peanut Butter Mug Cake” recipe is below the video. Click the video to watch it on YouTube.

“Keto Chocolate Peanut Butter Mug Cake” – Video Summary

“Keto Chocolate Peanut Butter Mug Cake” – Recipe

Get your FREE eBook

Get your FREE eBook, "Deliciously Easy Keto Recipes", delivered directly to your inbox!

Here’s our list of 10 things about the keto diet you don’t know:

Related reading: 15 Health Conditions That May Benefit From a Ketogenic Diet

Related reading: Measuring Your Macros: What 50 Grams Of Carbs Looks Like

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

Related reading: 10 Ways To Know You Are In Ketosis

Related reading: What About Taking Supplements On The Keto Diet

Will the keto diet work for you?

Related reading: From Harvard School of Public Health, “Diet Review: Ketogenic Diet for Weight Loss”

Get your FREE eBook

Get your FREE eBook, "Deliciously Easy Keto Recipes", delivered directly to your inbox!

1 – Alternatives to alcohol

Related reading: “Does Keto And Alcohol Mix?“

2 – Get outdoors and move

Related reading: “25 Bucket List Worthy Walking Tours Around The Globe“

3 – Take your food with you

Related reading: “Keto Desset Recipes“

Will keto work for teens?

Does keto work for children?

Related reading: “What Is Refractory Epilepsy?” on WebMD

Restricting carbs in children

Related reading: “How To Make A Keto Meal Plan“

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

The original ketogenic diet

The targeted keto diet

Related reading: “Endurance Athletes And Ketogenic Diet“

The cyclical keto diet

The high protein keto diet

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

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

Keto Bacon and Kimchi Deviled Eggs Keto Recipe

**So let’s get started with our 5 ways to avoid getting bored eating keto.**