What Are Fat Bombs And Should You Eat Them?

Many ketoers think they have to eat fat bombs, the keto-friendly fat snack, but do they really?

Image of Slimfast Keto Fat Bomb Stuffed Snack Cups
Slimfast Keto Fat Bomb Stuffed Snack Cups

In case you’re unaware, those dense round balls that keto dieters snack on are called “fat bombs”. Fat bombs are even carried by some health food stores. You might even come across a few in your Pinterest feed. A typical fat bomb is chock-full of fatty ingredients like coconut oil and avocado. These fatty little nuggets of goodness can fill you up quickly and satisfy your sweet tooth as well as any nut craving that catches up to you.

Basically, a fat bomb is an energy bite for keto dieters. The body of evidence is growing that supports the idea that healthy fats are good for us. The idea is embraced by low-carb dieters like the followers of the Atkins diet and the trending Keto diet.

Rather than using carbohydrates and proteins as the fuel in energy bites, fat bombs use …. fat. Fat bombs contain fats as their primary source of energy. Up to 90% of the calories in a fat bomb can come from fats.

Fat bombs can also be thought of as a high-fat, bite-size, keto snack that can be sweet or savory. They are usually spherical, like a ball, but they can be any shape (square, cube, cylindrical, shaped like a heart, or any other shape you can think of).

Are Fat Bombs Healthy?

Typically a fat bomb is made with a high-fat binder with flavorful ingredients added in. Combined it makes a nourishing and tasty treat. A keto fat bomb can be quite sweet if made with dark chocolate and sweetened with a zero-calorie sweetener like erythritol, monk fruit, or stevia. A fat bomb can just as easily be savory by including nut butter, cheese, or bacon.

The nutritional value of fat bombs is as varied as the recipes. But every fat bomb derives the majority of its calories from fats. A typical fat bomb will provide you with 70 to 500 calories and 7 to 50 grams of fat. They’ll also have up to 7 grams of carbohydrates and 5 grams of protein or less. Obviously, with this kind of variability, these are only estimates. Staying within an envelope of 70 – 200 calories is in alignment with a keto snack, and is a more sensible and healthy portion. The fat bombs with the highest caloric values are basically meal replacements.

Most keto dieters think of fat bombs as a snack. Though, the higher calorie, savory, fat bombs could replace a meal or a side dish.

It’s important to recognize a keto fat bomb shouldn’t be a regular replacement for a meal because they are deficient in fiber, protein, and micronutrients compared to a properly balanced meal.

Far bombs are okay for ketoers because they will keep the dieter energized and feeling full. It’s also important to know that you have to be keto-adapted in order to successfully burn fat for energy.

What Ingredients Go Into A Fat Bomb?

Fat bombs are built upon a fatty base like bacon, coconut oil or cream, cocoa butter, cream cheese, heavy cream, lard, MCT oil, or nut butter. Some of the other ingredients that go into fat bombs are almond or coconut flour, cacao powder, stevia, nuts, berries, and a whole lot more.

It’s best to use a fatty base that’s solid at room temperature. They are usually high in easily solidifying saturated fats such as coconut oil. Coconut oil is a nutritious base found in many fat bombs.

Fat bombs can be made a little chewy by including nut flours, cream, or milk, helping to bind all the ingredients. They also add flavor and nutrition to the fat bombs.

How To Make A Keto-Friendly Fat Bomb

There are hundreds, if not thousands of recipes for fat bombs in keto diet books, recipe websites, and blogs. Usually, fat bombs are made by warming or melting an oil, like coconut oil, then adding flavor and binding ingredients. Coconut milk and stevia are popular binding ingredients. Once everything is well mixed, it’s poured into molds, then chilled until hardened.

Here are some of our other fat bomb articles and a couple of recipes.

 

Keto butter chicken recipe video capture. Click to watch video on our YouTube channel.

Keto Butter Chicken Recipe

The “Keto Butter Chicken Recipe” is below the video. Click the video to watch it on YouTube.

Keto butter chicken recipe video capture. Click to watch video on our YouTube channel.

 

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“Keto Butter Chicken Recipe” – Video Summary

This keto butter chicken recipe is a very aromatic, creamy tomato sauce enveloping tender pieces of chicken in this super easy, stovetop keto butter chicken recipe. After tasting this generously spiced, savory tomato-cream sauce and the tender chicken that’s cooked in it, you’ll see why butter chicken has skyrocketed from a home kitchen oddity to a home kitchen staple dish. We’re crazy about this recipe!

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 Butter Chicken Recipe” – Recipe

Preparation time: 5 minutes
Cooking time: 15 minutes
Serves one

Ingredients:

1/2 cup of diced chicken breast.
1 Tbsp of minced garlic.
1 Tbsp of minced shallots.
2 tsp of minced ginger.
2 tsp of curry powder.
2 tsp of tomato paste.
1 Tbsp of butter.
2 Tbsp of heavy cream.
1/2 cup of chicken stock.
fresh cilantro for garnish.

Instructions:

Melt the butter in a pan.
Sautee the ginger, garlic, and shallots until aromatic.
Roast the tomato paste and curry powder for about a minute.
Pour in the chicken stock and bring to a simmer.
Add chicken pieces and simmer for 10 minutes.
Pour in heavy cream and simmer until thick.
Top with fresh cilantro.

Nutritional Information:

Energy – 395 kcal
Protein – 23g (25%)
Fat – 29g (67%)
Carbohydrates – 9g (8%)
Fiber – 3g


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Keto Avocado Cilantro Hummus – Recipe Video

The “Keto Avocado Cilantro Hummus” recipe is below the video. Click the video to watch it on YouTube.

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“Keto Avocado Cilantro Hummus” – Video Summary

This week we’ve got Keto Avocado Cilantro Hummus. It’s a favorite appetizer among ketoers. This is what happens when guacamole meets hummus! What more could you ask for and expect to get, seriously?

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

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“Keto Avocado Cilantro Hummus” – Recipe

Preparation time: 10 minutes
Servings: ½ cup
Servings: 1/2 cup

Ingredients:

1/4 cup Macadamia Nuts
1/4 cup Avocado
1/2 tsp minced Garlic
2 tsp fresh Lime Juice
1/4 cup fresh Cilantro (loosely packed)
pinch of Salt and Pepper

Directions:

      1. Combine all ingredients in a food processor.
      2. Pulse until smooth.

Nutritional Information:

Energy – 306 kcal
Protein – 3g (4%)
Fat – 31g (85%)
Carbohydrates – 9g (11%)
Fiber – 6g


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5 Ways To Avoid Getting Bored Eating Keto

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.

Photograph of a young woman saying, "the heck with it" out of boredom. Click to learn about getting a customized keto diet plan designed based on your activity level, food preferences, weight goals, and other personal criteria.

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.

** 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. **

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.

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Chili-Black Bean Pork Cabbage Stir-Fry – Recipe

The “Chili-Black Bean Pork Cabbage Stir-Fry” recipe is below the video.  Click the video to watch it on YouTube.

Video capture of our video, "Keto Chili Black Bean Pork Cabbage Stir Fry |Pork And Cabbage Stir Fry With Black Bean Paste-Hoikoro", on YouTube. Click to watch the 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.

“Chili-Black Bean Pork Cabbage Stir-Fry” – Video Summary

Chile black bean paste is really at home in this simple stir fry where it adds a more intense flavor than what you’ll get at your local Chinese take-out. We went with pork and cabbage: a natural pairing, especially when the meat browned like this. OUr stir fry may not be as easy as calling for delivery, but it’s not that much harder either… and it tastes so much better!

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

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

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“Chili-Black Bean Pork Cabbage Stir-Fry” – Recipe

Preparation time: 5 minutes
Cooking time: 5 minutes
One serving

Ingredients:

Photo of Chili-Black Bean Paste. Click to learn more.
         Chili-Black Bean Paste

1/3 pound of Minced Pork
¼ cup of Red Bell Pepper cut into thin strips
¼ cup of thinly sliced Shallots
1 Tbsp Chili-Black Bean Paste
½ cup of shredded Cabbage

Directions:

Sear pork in a non-stick pan until brown and fat is rendered.
Add shallots and bell peppers. Sautee until aromatic.
Add chili-black bean paste. Stir well.
Add cabbage and toss for 1-2 minutes.
Serve hot.

Nutritional Information:

Energy – 290 kcal
Protein – 33g (49%)
Fat – 13g (39%)
Carbohydrates – 9g (12%)
Fiber – 3g

 

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


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

The Keto Diet And PCOS

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.

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

Screen capture of the video, "Your Guide To The Keto Diet" to illustrate, "Summary Of Your Guide To The Keto Diet Video".

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?

"Keto Diet For Dummies" book cover photo. Click to read detail on Amazon.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

Photograph of a blue plate with tiles spelling "meal plan" on it used to illustrate, "Meal Planning Is The Key To Keto Success".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.

 

** 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 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.

A photograph of an assortment of fitness watches. Click to learn more about fitness watches and the keto diet.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.Book cover of the Keto Cookbook - 60+ easy and fun keto recipes. Click to learn more.

  • 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.
  • 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

Book cover image of the "Deliciously Easy Keto Recipes" eBook written by Rachel Roberts.j Click to get your own FREE "Delicious Easy Keto Recipes" eBook.

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.

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Keto Chocolate Peanut Butter Mug Cake – Recipe

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

Video capture of "Keto Chocolate Peanut Butter Mug Cake" recipe on YouTube. Click to watch full video.

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“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.

Click to get your own Custom Keto Diet Plan


“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.


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10 Things About The Keto Diet You Don’t Know

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?

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.

** 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. **

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.Diagram of a 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.

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.

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

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Video capture of "Keto Spinach and Cheese Egg Bites" recipe video. Click to watch the full video on YouTube.

Keto Spinach And Cheese Egg Bites

The “Keto Spinach and Cheese Egg Bites” recipe is below the video.  Click the video to watch it on YouTube.

Video capture of "Keto Spinach and Cheese Egg Bites" recipe video. Click to watch the full 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.

Spinach and Cheese Egg Bites” – Video Summary

These are amazing keto-friendly spinach and cheese egg bites, perfect anytime you feel hungry, or as an easy “grab-n-go” breakfast. This is also a freezer-friendly recipe. Cook a batch and just reheat when you’re ready for a quick snack or fast breakfast.

Keto Spinach and Cheese Egg Bites are like little frittatas. The recipe is easily modifiable if you’d like to add different greens, bacon bits, or more cheese.

Related reading: “Keto-Friendly Broccoli and Cheddar Frittata” – Video Summary

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 Spinach and Cheese Egg Bites” – Recipe

Preparation time: 5 minutes
Cooking time: 15 minutes
Servings: 1

Ingredients:

2 Eggs
1/3 cup shredded Mozzarella
1/2 cup chopped Spinach
1/4 tsp Nutmeg Powder
Pinch of Salt and Pepper

Directions:

1) Preheat oven to 400F. Line a muffin tin with paper liners or non-stick cooking spray.
2) Beat eggs, nutmeg powder, salt, and pepper in a bowl.
3) Fold in cheese and chopped spinach.
4) Pour the mixture into muffin cups and bake for 12-15 minutes.

Nutritional Information:

Energy – 240 kcal
Protein – 19g (35%)
Fat – 16g (62%)
Carbohydrates – 2g (3%)
Fiber – 0.3g

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

Get your FREE eBook

Book cover image of the "Deliciously Easy Keto Recipes" eBook written by Rachel Roberts.

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