Top 10 Things to Keep in Mind When Grocery Shopping on a Keto and Low Carb Diet

Buying “Fake” food is a big no-no when grocery shopping.  I’m sure you’ve heard that you should stick to the parameter of the store.  It is in the center shelves that carry the pre-packaged foods.  Real food has only one ingredient.  Examples are eggs, fruits, vegetables, meat, butter, cheese and oils.  Heavily processed foods are fake foods, heavily processed.  These are the foods that are typically full of sugar, starch and bad fats and should be avoided at all costs.  To avoid these fake foods, know some of the rules:

  1. Don’t buy foods that say anything like cereal, cake, cookie, bread, cracker or chips, even if it touts they are low carb as they are often full of fake ingredients like starch, artificial sweeteners and unknown additives.
  2. Not all packaged foods are fake but how do you know? Look for products with the fewest ingredients such as coleslaw, eggs, cheese, nut butters etc.  Even though they are packaged, they are healthy and safe.
  3. Be sure to check the NET carb amounts. Remember:  Take total carbs and subtract the fiber (and sugar alcohols if there is any).  If total carbs is 10, and fiber is 7 then the NET carb count is 3.  This is the amount of carbs that have a glycemic response.  Fiber has no glycemic response so you subtract it.  Be careful with the serving size when reading labels.  If you are calculating the NET carbs on a prepackaged item, look for the serving size.  One item which looks like it is one serving can actually be for 2-4 servings so you need to calculate NET carbs PER SERVING.
  4. Buy low carb vegetables, not the starchy ones. The rule of thumb is to stick to vegetables that grow above ground and avoid ones that grow below ground.  Stick to green leafy vegetables, asparagus, avocado and zucchini.  Other good choices are broccoli, cauliflower, green beans and brussels sprouts but these vegetables when eaten in excess can take you out of ketosis so be careful.  Avoid vegetables such as potatoes, sweet potatoes, carrots, parsnips, onions and beet root.
  5. Buy less fruit, if any. Fruit is very high in carbs and will take you out of ketosis very quickly so there are really no fruits good for a keto diet.  If you MUST eat fruit stick to raspberries and blackberries.  Lemons and limes in small amounts in your water are fine too.
  6. Buy fewer nuts. Nuts are keto friendly in small amounts but the problem is that it is too easy to overeat them which can take you out of ketosis.
  7. Be careful with yogurt. Most yogurts, even Greek yogurt are high in carbs and will take you out of ketosis.
  8. Avoid anything that contains fructose, corn syrup and sugar…any kind of sugar. Anything that ends with “ose” is sugar such as fructose, glucose, lactose etc.  Avoid sugars such as syrup, malt or cane sugar, honey, dried fruit and fruit juice concentrates.
  9. Avoid grains. Most of the starch in our diets come from grains.  Wheat and corn are the main ones, but any kind of grain (and flours) add loads of carbs in our diet.  Avoid rice and all bread products.
  10. Eat good fats abundantly but avoid bad fats at all costs.  These would include hydrogenated or partially hydrogenated fats (trans fats), margarine, shortening and processed vegetable oils such as corn, canola, cottonseed, safflower and soybean oils.

Have You Heard of the Keto Flu?

The Keto flu is the symptoms of withdrawing from carbs and a natural reaction to entering ketosis.  Your body goes through changes when it switches from burning glucose to burning fat.  These withdrawal symptoms include dizziness, drowsiness, muscle aches, nausea, diarrhea or constipation, brain fog, sugar cravings and irritability.

All of these symptoms are a completely natural reaction to the changes your body is facing.  Keto flu symptoms usually occur within the first day or two of starting a ketogenic diet, and the severity and length of symptoms vary per person. Some people may have no symptoms at all, while others could experience several for up to a week or two.  Either way, the symptoms shouldn’t last more than a couple weeks and should go away once your body is adapted to burning fat for fuel.

Can I Avoid the Keto Flu?

You can avoid the keto flu by doing a few things.

  • Stay hydrated: Carbs usually help your body hold water so when you are not eating carbs, you lose water. Also, since you will be losing a lot of fat, the cells in your body will start replacing that fat with water, which is another reason why drinking a lot of water is extremely important.
  • Replenish electrolytes: An electrolyte (magnesium, potassium & sodium) imbalance can cause flu like symptoms. You can avoid this simply by taking a daily multi vitamin and mineral supplement
  • Eat more fats: MCT oil is the best fat to get more of in your daily diet.  You can pour it over your steamed veggies, make a vinaigrette dressing, add it to your shakes or simply take a shot of it with every meal.  Start off with a smaller amount of MCT oil as too much at once will give you gas and diarrhea
  • Exercise more and meditate
  • Get plenty of rest and sleep

20 Ways to Get More Fat in Your Keto Diet

If you’re on the keto diet (not just low carb), you have to eat a lot of good fats.  Whenever I talk to people about this diet they are concerned with the amount of fat you have to eat, however keep in mind that the fats you’re eating are healthy fats AND because you are starving your body of carbs, the fats you eat will be burned for energy and you will be producing ketones.  I find it a little hard to get enough fats in my diet, so I listed 20 ways to get more fats in your daily diet.  Here they are:

  1. Cook your foods in fats like butter or coconut oil.
  2. Top your meals with oils such as olive oil, coconut oil or MCT oil
  3. Add shredded cheddar cheese or other full fat cheese to your meals
  4. Add butter or coconut oil to your steamed veggies
  5. Eat fatty fish such as salmon, sardines, mackerel or herring
  6. Add Béarnaise sauce or Hollandaise sauce to meats or eggs
  7. Snack on a handful of macadamia nuts (or pecans and brazil) Be careful of other nuts which are higher in fat
  8. Snack on olives
  9. Snack on pork rinds
  10. Have an avocado with your meals
  11. If you like chocolate, make your own with cocao powder and coconut oil (my recipe for chocolate is in one of my earlier blogs)
  12. Make fat bombs (recipe in my earlier blog)
  13. Make sugar free desserts with cream cheese. There are many recipes for keto desserts on the internet
  14. Make a veggie dip with full fat sour cream and full fat mayo
  15. Have bacon and eggs for breakfast (without the toast) or a cheese omelette with bacon
  16. Add bacon to your salads and other dishes
  17. Add butter, cream or coconut oil to coffee
  18. Make high fat smoothies with cream or coconut milk and add MCT oil
  19. Use coconut milk as often as possible in your dishes
  20. Have a tablespoon of MCT oil with each meal

How Do You Define Low Carb and Keto

According to The Diet Doctor, they define the different levels of carbs this way:

  1. Keto Low Carb: Less than 20 grams of (net) carbs per day. This level will keep you in ketosis for most people if protein level remains moderate, not high.  In their keto recipes, less than 4% of their total energy is coming from carbs and the rest will come from protein and fat.  Note: It is important to keep the protein levels moderate as excess protein can be converted to glucose in your body.
  2. Moderate Low Carb: Between 20-50 grams of (net) carbs per day.  In their moderate low carb recipes, 4%-10% come from carbs and the rest will come from protein and fat.
  3. Liberal Low Carb: Between 50-100 grams of (net) carbs per day.  In their liberal low carb recipes, 10%-20% come from carbs and the rest will come from protein and fat.

Do you remember what NET carbs mean?  Fiber and sugar alcohols such as xylitol, maltitol or sorbital are not digestible carbs.  In other words, they cannot be absorbed by the body and have no glycemic effect so you can subtract them from the total carbs.  Ie: 20g total carbs, 12g fiber and 4g sugar alcohols would equal 4 NET carbs (20-12-4 = 4)

I strongly recommend that you purchase ketone stix and test the amount of ketones you are burning.  Sometimes we don’t think we are eating too many carbs so if you check your ketones and you are not testing positive, you are eating too many carbs as your body is not burning fat for energy (thus no ketones), instead it is burning glucose from the carbs.

Don’t Be So Hard On Yourself

There is a low carb and gluten free alternative to pretty much every food you want, even junk food!  I have made low carb mashed potatoes, rice and pizza with cauliflower and my husband and family loves them all.  I have hamburgers made with almond flour and I even bring my own buns to a restaurant when I feel like a hamburger with a bun and not just lettuce.  I have the most moist banana bread and cheesecake or cookies, all low carb and gluten free.  My point is, don’t give up your favorite foods.  Take some time one day per week (or less) and make those buns or bread you want, pizza and whatever you crave.  It’s just a matter of not being lazy and preparing foods ahead of time.  You can do it!  I have posted all of my recipes on my blog so just scroll down to find them.  One of my favorite places to get recipes is on divalicious.com but there are so many sites that post recipes that are keto friendly and gluten free.

Happy Mother’s Day!!

MOTHERHOOD…  IT WILL CHANGE YOUR LIFE

I posted this last year but thought I would share it again for all you mothers out there and mothers-to-be.  I am going to be a grandmother for the first time in September and after reading this again, want my daughter to read it.  It makes my heart swell.  Happy Mother’s Day to all of you!

Time is running out for my friend.

We are sitting at lunch when she casually mentions that she and her husband are thinking of “starting a family.”  What she means is that her biological clock has begun its countdown and she is considering the prospect of motherhood.

“We’re taking a survey,” she says, half jokingly. “Do you think I should have a baby?”

“It will change your life,” I say carefully.

“I know,” she says. “No more sleeping in on Saturdays, no more spontaneous vacations…”

But that is not what I mean at all.

I look at my friend, trying to decide what to tell her.  I want her to know what she will never learn in childbirth classes.  I want to tell her that the physical wounds of childbirth heal, but that becoming a mother will leave her with an emotional wound so raw that she will be forever vulnerable.

I consider warning her that she will never read a newspaper again without asking “What if that had been my child?”  That every plane crash, every fire will haunt her.  That when she sees pictures of starving children, she will look at the mothers and wonder if anything could be worse than watching your child die.

I look at her carefully manicured nails and stylish suit and think she should know that no matter how sophisticated she is, becoming a mother will immediately reduce her to the primitive level.  That a slightly urgent call of “Mom!” will cause her to drop her best crystal without a moment’s hesitation.

I feel I should warn her that no matter how many years she has invested in her career, she will be professionally derailed by motherhood.  She might successfully arrange for child care, but one day she will be waiting to go into an important business meeting, and she will think about her baby’s sweet smell.  She will have to use every ounce of discipline to keep from running home, just to make sure he is all right.

I want my friend to know that everyday routine decisions will no longer be routine.  That a visit to McDonald’s and a five year old boy’s desire to go to the men’s room rather than the women’s room will become a major dilemma.  That right there, in the midst of clattering trays and screaming children, issues of independence and gender identity will be weighed against the prospect that danger may be lurking in the rest room.

I want her to know that however decisive she may be at the office, she will second-guess herself constantly as a mother.  Looking at my attractive friend, I want to assure her that eventually she will shed the pounds of pregnancy, but will never feel the same about herself.  That her life, now so important, will be of less value to her once she has a child.  That she would give it up in a moment to save her offspring, but will also begin to hope for more years, not so much to accomplish her own dreams, but to watch her child accomplish his.

I want her to know that a cesarean scar or stretch marks will become badges of honor.

My friend’s relationship with her husband will change, but not in the ways she thinks.  I wish she could understand how much more you can love a man who is always careful to powder the baby or who never hesitates to play with his son.  I think she should know that she will fall in love with her husband again for reasons she would never have imagined.

I wish my modern friend could sense the bond she will feel with other women throughout history who have tried desperately to stop war and prejudice and drunk driving.

I want to describe to my friend the exhilaration of seeing your son learn to hit a baseball.  I want to capture for her the laugh of a baby who is touching the soft fur of a dog for the first time.  I want her to taste the joy that is so real that it hurts.

My friend’s quizzical look makes me realize that tears have formed in my eyes.

“You’ll never regret it,” I say finally.

by Dale Hanson Bourke
Chicken Soup for the Woman’s Soul

The Magic Pill – Movie

I remember when the Atkins Diet gained popularity there were many health professionals that tried to debunk the diet saying it was unhealthy and you were going to get heart disease.  Many years later you will still not find any hard evidence that the diet is unhealthy and in fact, many health professionals were completely surprised that the diet had the opposite effect.  People were getting healthier, losing weight, lowering cholesterol and eradicating diabetes.  Recently I have been doing a lot of research on some long term studies of the ketogenic diet and published one the other day.  Today I found a movie on how the keto diet can literally save thousands of lives and that we all should be eating this way.  Basically meats, vegetables and good fats.  Remove sugar completely and watch serious diseases disappear.  I suggest that you just watch this 2:25 minute trailer on the movie called The Magic Pill:  https://www.youtube.com/watch?v=61GitUC_678    Copy and paste this link into your browser.

Just 2 minutes of your time will hopefully prod you to watch the movie.  I would love to hear what you think of the movie if you watch it, especially if you have any health issues or your family has health issues.

And by the way, the Ketoba product is now in stock and I started to take it today.  I will keep you all posted on my weight loss results.  I have a good 30 pounds to lose and if this does it, I am going to buy shares in the company lol.  Will keep you posted!