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

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.

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!

KETOBA- The brand new breakthrough supplement that automatically puts your body into ketosis!

KETOBA- A breakthrough supplement to put the body automatically into ketosis for rapid weight loss!  Is it true???

Every year billions of dollars are spent on weight loss supplements…billions!  People who want to lose weight will try just about anything and are willing and able to spend a lot of money to achieve this.  With the gradual resurgence of low-carb diets in recent years, the word “ketones” is thrown around a lot. But many people aren’t really aware of the details. What are ketones, really? And what do they do in the body?

Ketones, also known as “ketone bodies,” are by-products of the body breaking down fat for energy that occurs when carbohydrate intake is low.

HERE’S HOW IT WORKS!

When there isn’t a sufficient level of available glucose — which is what the body uses for its main source of fuel — and glycogen levels are depleted, blood sugar and insulin are lowered and the body looks for an alternative source of fuel: in this case, fat.  This process can happen when a person is fasting, after prolonged exercise, during starvation, or when eating a low-carb, ketogenic diet.  And when the body begins breaking down fats for energy like this, ketones are formed for use as fuel for the body and brain. This is known as ketosis. People following a ketogenic diet specifically reduce their carbohydrate intake for this reason: to create ketones for energy.  Many people use the benefits of ketosis — less reliance on carbs and more burning of fat — to possibly help lower blood pressure, reduce cravings, improve cholesterol, increase weight loss, improve energy, and more.

What if you can take a supplement without having to follow a ketogenic diet so closely?  Would you take it?  

KETOBA is a brand new breakthrough product that puts the body into ketosis.  So what is KETOBA and how does it work?

KETOBA is a specific ketone body called BHB (B-hydroxybutyrate) as well as BA (Butyrate or Butyric Acid).  Research shows that this ketone can generate as much as 38% more energy than ATP.  (ATP is a chemical compound that is synthesised by all cells and is used as a means of storing and transferring energy within cells…sort of like the energy spark plug of each cell).  BA is a short chain fatty acid (not medium chain) which is found naturally in dairy fat.  (Butter is one of the richest sources.)  Butyric acid turns the typical ketone body (BHB) into an effective weight loss strategy.

Adding BA with a ketone body like BHB creates an activated ketone.  This is KETOBA.  KETOBA keeps blood BHB levels stay consistently high and blood glucose levels down.  Elevated levels of BHB push the body to use its own fat stores for fuel.  KETOBA has also shown to curb appetite!

Additionally, KETOBA increases energy and stamina, mental clarity and is a powerful anti-inflammatory and anti-oxidant!  Because KETOBA is a short chain fatty acid (SCFA) it will not cause gastrointestinal issues like medium chain fatty acids such as MCT oil.  In fact, KETOBA improves electrolyte and water reabsorption and helps to balance probiotic culture in the colon.  KETOBA supports insulin efficiency and blood sugar management allowing BHB to be utilized as the primary energy source.  To get more information for this product, you can check out their site: http://www.rhemamade.com/FAQRetrieve.aspx?ID=67612

I have sourced out this amazing one of a kind fat burning product and am going to try it myself along with my colleague.  I will keep you posted on how it works.  If you are interested in trying this yourself, let me know and I will help you out!  Let’s turn on our fat burning machines!

 

 

Almond Sesame Low Carb Buns

Have you given up bread in order to stick to your low carb diet?  You don’t have to with recipes like this.  I have been making low carb almond buns for months now and not only are they only 2 NET carbs per bun, they are also gluten free and high in fiber so they will fill you up.  They literally take only 10 minutes to make so take some time this weekend and do a few batches and then freeze them individually so you have them handy at all times.  Summer is coming up (not soon enough) and we will be BBQing again and who doesn’t love a big fat juicy burger on a bun?  You can even make them into sausage or hot dog buns depending on how you shape them.  Be creative and add garlic or olives to your recipe.  Add cheese on top…whatever you want!  This recipe is a little different from mine.  I got it from the Diet Doctor web site and it is my weekend project as I just ran out of my other buns.  Personally I like to have toast with my eggs or a sandwich for lunch so I need to make some more.  My family loves my bread so much I have made it for them as well!  Give it a try…you won’t be disappointed!

2 NET CARB KETO ALMOND BUNS

Ingredients

  • 1¼ cups almond flour
  • 5 Tbls Psyllium powder
  • 2 teaspoons baking powder
  • 1 teaspoon sea salt
  • 2 teaspoons cider vinegar
  • 1 cup boiling water
  • 3 egg whites
  • 2 tablespoons sesame seeds (optional)

Directions

  1. Preheat the oven to 350°F (175°C). Mix the dry ingredients in a bowl.
  2. Bring the water to a boil and add it, the vinegar and egg whites to the bowl, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play-Doh.
  3. Moisten hands and form dough into 4 or 8 pieces of bread. You can also make hot dog or hamburger buns. Place on parchment paper so it doesn’t stick.
  4. Bake for 50–60 minutes, depending on the size of your bread. They’re done when you hear a hollow sound when tapping the bottom of the bun.
  5. Serve with butter and toppings of your choice. Store the bread in the fridge or freezer.