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Keto Tips

Keto Tip: Put Butter or Heavy Whipping Cream in Your Morning Coffee

 

This week’s Keto Tip is to put butter or heavy whipping cream in your coffee.  This is commonly called “Bulletproof Coffee” and is a great way to add a little extra fat to your breakfast.

To make it, first brew your coffee, then add a healthy amount of butter or heavy whipping cream (I prefer the cream) and pour it into a blender.  I have my little Ninja blender that is just big enough for 2 servings for my wife and I to split.  I know it sounds a little weird but it’s an incredible creamy latte like drink with a large head of foam on top.  So good!

Keep in mind that it adds quite a bit of fat so when I make it, I don’t eat anything for breakfast.  It makes for a great way to extend a fast also.  It also makes a pretty tasty dessert if you have it late at night.

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Keto Tip: Don’t Eat Seed or Vegetable Oils

Over the last 100+ years, consumption of polyunsaturated fats from vegetable and seed oils has risen dramatically and we are seeing several detrimental effects of these oils on our health, this despite the fact that these oils are usually marketed as healthy alternatives to saturated fats like butter or coconut oil.

Where Did They Come From?

These oils are extracted from various kinds of seeds and vegetables using high amounts of heat, pressure, and harmful deodorizing chemicals like hexane.  These are oils that didn’t exist before the 20th century because we didn’t have the industrial equipment necessary to manufacture them.

If you would like to get insight into what goes into the manufacture of canola oil, watch the following video.  Just keep in mind that everything they say about it being healthy is 100% wrong.

Remember that we evolved over the course of thousands of years to process our food, we just haven’t evolved the ability to process these new foods that have just been invented over the last century or so.

How Do They Harm Us?

The main issue with these oils is that they are high in Omega 6 fatty acids.  Omega 6 and Omega 3 fatty acids are both essential for our health but for most of our evolution, we got these fats in roughly a 1:1 ratio.  Since the invention of these new oils, that ratio has risen to 16:1 for most Americans.

Omega 6 fatty acids are pro-inflammatory, causing inflamation in out arteries which puts more strain on our heart which causes higher rates of cardiovascular disease.  In fact inflammation is the underlying cause of a host of so-called “Western Diseases” like Alzheimer’s, Type II Diabetes, Cancer, Arthritis and more.

These Omega-6 fatty acids are also not always burned for fuel by our bodies like other fats but are used in the formation of cell walls.  These cells that are made up of high levels of Omega-6 are highly reactive causing larger amount of Reactive Oxygen Species in the cells.  These ROS’ are the waste products of the cell and cause damage when in large amounts.  It one of the job’s of the Omega-3 fatty acids to clear those out but since the ratios are so far off, there aren’t enough Omega-3’s in our body to undo the damage from all the Omega-6’s.

The Omega-6 fats are very easily damaged polyunsaturated fats so once they get into your cell walls, they break down faster than other fats would have.  This causes substantial long term damage in people who eat a diet high in Omega-6s for years or even decades.

To avoid these toxic oils, don’t eat the following.

  • Soybean oil.
  • Canola oil.
  • Corn oil.
  • Safflower oil.
  • Cottonseed oil.
  • Sunflower oil.
  • Peanut oil.
  • Sesame oil.
  • Rapeseed oil.
  • Rice Bran oil.

Stick with saturated or monounsaturated fats like olive oil, lard, tallow, butter, or coconut oil.

Remember that these oils have been added to most processed food so be sure to read those labels before you eat it.

If you would like to read more on this subject, I recommend Toxic Oil by David Gillespie.  Unfortunately, it no longer appears to be for sale on Amazon but if you ever run across it, it’s a great read.

See all Keto Tips here

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Keto Tip: Don’t Drink Your Carbs

Keto Tip: Don't Drink Your Carbs

Keto Tip: Don’t Drink Your Carbs

If there is anything that tripped me up in those early days of keto, it was what I drank.  I got over my addictions to sugary foods and desserts relatively quickly but I still liked my sweet tea and Coke Zero.  In fact, if there is anything I struggle with even today, it’s sweet drinks so if that’s something you fight with, you are not alone.

Why Drinking Sugar is Worse Than Eating It

The problem with drinks containing any sugar or carbs in it is you are getting a hit of sugar without any of the fiber that comes with food to blunt the glucose hitting your liver.  So your liver gets a massive dose of sugar all at once instead of having it slowly absorbed over time if you had eaten the same amount of sugar or carbs in a piece of food.  This is why someone who drinks a lot of beer gets a “beer gut”.  All those carbs from the beer hit the liver all at once and the liver just starts packing it away into fat cells as fast as it can.  The nearest fat cells to the liver are of course around the midsection so that’s where most of the fat gets stored.  You would see the same phenomenon in someone that drinks a lot of fruit juice for the same reason.

What About Artificial Sweeteners?

The most important question for those of us trying to lose weight through ketosis about artificial sweeteners is, does it cause an insulin reaction.  It might surprise you to find out that some sweeteners like the Saccharin in Sweet n Low will cause enough of an insulin reaction to slow weight loss and possibly even knock you out of ketosis.  Not to mention that the granulated form is mostly maltodestrin which ansolutely causes an insulin reaction all by itself.  (This is true for most powdered sweeteners and all things being equal, you are better off using something in a liquid form)  Also the Aspartame in Equal may not cause an insulin reaction but just Google Aspartame Poisoning  for enough horror stories to never pick up a blue packet again.

You might need to do a little experimentation to find out which artificial sweetener works best for you.  In my house, my uses Xylosweet in her morning coffee and my Walmart just recently started carrying a liquid Stevia that has quickly become my new favorite thing.  Here is something similar on Amazon.

The important thing here is to make sure that you are not drinking anything that is causing an insulin reaction that will kick you out of ketosis.  So drink distilled liquor instead of beer or wine, or if you must drink wine make it as dry as possible.  Be careful that if you are sweetening a drink that you are using a sweetener that won’t cause an insulin reaction.  And finally, as a general rule, drink more water than anything else.  You can never go wrong with water.

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What is a Ketogenic Diet?

What is a Ketogenic Diet?  This will tell you everything you need to know to get started on a ketogenic or Low Carb, High Fat Diet that will help you lose weight, reverse Type II Diabetes, lower your blood pressure and more!

What is a Ketogenic Diet?

A ketogenic diet is a diet that is high in fat, includes a moderate amount of protein, has a small amount of complex carbs (mostly from vegetables) and eliminates all simple carbs like sugar, grains, pasta, etc.  It is sometimes called a LCHF (Low Carb, High Fat) diet or an Adkins diet although there are some minor differences between Adkins and a Ketogenic diet.

Why Eat a Ketogenic Diet?

A Ketogenic diet is especially powerful for weight loss because insulin is your body’s fat storage hormone.  If your insulin levels are high you are generally gaining weight and if your insulin levels are low, you are generally losing weight.  Since insulin is triggered primarily by the glucose formed when eating carbs, a carb restricted, ketogenic diet will reduce your body’s insulin secretion.  Once insulin levels are low, your body is able to more efficiently pull fat out of the long term storage of your fat cells and use that for fuel instead of the glucose it no longer has a steady supply of from your diet.  I have eaten a ketogenic diet for almost 2 years now and have lost over 160 lbs so far so I can attest to its power for losing weight and restoring my health.  You can also find other benefits of a Ketogenic diet beyond weightloss here.

What to Eat on a Ketogenic Diet

Fat

Fat is the #1 most important ingredient in a ketogenic diet but not all fats are created equal.  You want to stick primarily with saturated and mono-unsaturated fats and stay away from poly-unsaturated fats and never under any circumstances eat trans fats.  So this is a diet that includes large amounts of butter, coconut oil, lard, and olive oil.  Stay away from corn, canola or any kind of seed oil. (sunflower seed oil, grapeseed oil, etc)

Protein

Protein can be a little tricky because if you eat too much, your body begins to treat the excess like a carb and starts secreting insulin to deal with it.  You can increase your body’s tolerance for protein by including weight bearing exercises in your daily routine to increase muscle mass.  You will want to eat the fattier cuts of meats so pick dark chicken meat with the skin still on over boneless skinless chicken breasts, oily fish (preferably ocean caught over farm raised), fattier cuts of beef and pork products with a large amount of fat. (BACON!)

Carbs

Stay away from simple carbs like bread, pasta, potatoes, and anything with sugar.  Your carbs should come mostly from leafy green vegetables or high fiber veggies like broccoli, green beans, etc.  You can find Dr Westman’s complete list here.

Other

This diet can also include nuts, olives, most full fat dairy products, pork rinds, pickles and more.  (Again, see a complete list here)  You should also increase your salt intake, especially in the first few weeks.

How to know if you are in a Ketogenic State

The only way to know for absolutely certain is to test your ketone level with something like a Ketonix analyzer or there are cheaper options like this breath analyzer.  However, there are other signs you look for like a change in the way your breath smells, (it will smell a little sweeter) increased endurance when exercising, and most important, weight loss.

Resources

I have a few resources that will make your life easier.  First, there is a handy checklist you can download to walk you through what you need to do to get your home ready for this dietary change.  Then we have a list of great recipes you can try here.  You can also get a 28 day meal plan when you sign up for my daily email here.  I also have a FaceBook room for fans of this site that will give you support and answer any questions you might have.

Please don’t hesitate to reach out to me if you have any questions and feel free to follow me in Instagram to keep up with what we are doing.  Thanks!

What is a Ketogenic Diet?  This will tell you everything you need to know to get started on a ketogenic or Low Carb, High Fat Diet that will help you lose weight, reverse Type II Diabetes, lower your blood pressure and more!

Want some great meal ideas? Click here to sign up for our daily email and get a FREE 28 Day Sugar Free Meal Plan!

What’s for Breakfast? What’s for Dessert? Click here to get our Breakfast and Dessert Recipes ebooks!

 

Keto Tip: 5 Ways to Be Frugal on a Ketogenic Diet!

Keto Tip: 5 Ways to Be Frugal on a Ketogenic Diet!

UPDATE:  I have written an ebook How to be Frugal on a Ketogenic Diet full of awesome frugal tips and tactics to help you save money at the grocery store n real foods.  Pick up your copy here!

 

It is VERY important to me to eat healthy for as little as possible because I don’t have a lot of extra money to spend of groceries.  Also, I kind of make my living teaching people how to save money at the grocery store so I figure if anyone can eat a ketogenic diet on a budget, it’s me.

Here are 5 tips you can use every week at the grocery store to save money on real food.

Use coupons

Every other week I put a list of coupons for real food together so you see what available.  You can also use a Coupon Database to search for coupons for specific products.

Use the local ads

Every week the stores in your area put out their ads.  You can use the Flipp app to see all those ads in on your smartphone, then just look through them and look for any amazing deals.  Then either go to Walmart and ad match (if your Walmart still does that) or go to the store with the best deals for your shopping.

Buy in bulk

Either shop at a bulk warehouse like Sams or CostCo or find a local butcher shop where you can buy half a cow or an entire pig at one low rate per pound.  I’ve done this from time to time and you can usually negotiate an easy monthly payment with your meat market and get about 6 months of meat at one time.  You also see if there is a CSA or something like Bountiful Baskets in your area to save on produce.

Shop early in the morning

This tip is specifically for meat.  Every morning the meat department at your local grocery store will look through the meat and start discounting the older meat for quicker sale.  You might want to ask about what time your store does this but I know if I hit my store about 10 AM, I can usually find some great deals.

Use smartphone apps

There are several apps you find here that will give you money back when you buy certain foods and usually produce is included in the rebates.  For instance, right now Ibotta has discounts on onions, peppers, eggs, cheese, and more.

I use these tips every week to make sure that I’m spending at little as possible at the grocery store.  If you find them useful, please leave me a comment and let me know!

Want some great meal ideas? Click here to sign up for our daily email and get a FREE 28 Day Sugar Free Meal Plan!

What’s for Breakfast? What’s for Dessert? Click here to get our Breakfast and Dessert Recipes ebooks!

Keto Tip: 5 Ways to Be Frugal on a Ketogenic Diet!