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.

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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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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!

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


Keto Tip: “Light” or “Low-Fat” Products are the Devil!

Keto Tip: “Light” or “Low-Fat” Products are the Devil!

Back in the 80’s when the low fat craze was really starting to take off, we were inundated with low fat or lite products on the store shelves.  Every where you looked, there was low fat yogurt, margarine, lite dressing and anything else you could think of.  And believing that low fat was the way to go, we all started buying these products and put billions into the pockets of these food companies.

Well what happened next?  Oh that’s right.  We all got fatter. And had to be put on blood pressure medicine.  And had to start taking statins.  And rates of cancer increased.  And rates of Alzheimer’s increased.  Clearly something was wrong but it took a little time to figure what that was.  Turns out when you take the fat out of food, it tastes horrible do you have to doctor it up with added sugars and grain fillers to make it palatable.  And what makes you fat?  Oh yeah, it’s sugars and grains.

All those years wasted eating margarine instead of butter and low fat mayo did nothing but make us sicker.  At least now we know what’s going on and can make a better decision at the grocery store.  Avoid low fat or lite foods like the plague and eat the higher fat options with no added sugar.

Choose butter over margarine.  Eat the high fat yogurts and sour creams.  Choose the full fat milk over the 2%.  Make your own dressing or just use oil and vinegar.

Losing weight and getting your health back is made decision by decision and the majority of those decisions are made at the grocery store.  Make good decisions there and half the battle is done!

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Keto Tip: Eat More Salt on a Ketogenic Diet!

Keto Tip: Eat More Salt on a Ketogenic Diet!

You've been told all of your life to eat LESS salt. Well, if you're on a Ketogenic Diet the opposite is true and here's why.

I said last week that most issues with the Ketogenic Diet can be fixed by doing one of three things; drink more water, eat more salt, or eat more fat.  Last week we talked about water, now let’s talk about salt.

Of all the things that were difficult for me to start to do once I started eating on a Ketogenic diet, it was probably upping my salt intake that really messed with me the most.  All my life I have had high blood pressure and of course, the first thing the Docs tell you to do is cut your salt intake.  You may have heard of the DASH diet that consists primarily of veggies, lean protein, low fat dairy, fruits and whole grains and no added sodium.  Well guess what that diet also happens to be low in?  That’s right, our old friend sugar.  And according to a 2010 University of Louisiana study, reducing your dietary sugar has a much bigger impact on your BP than added salt.

Why is that?  Here are 3 reasons.

Hydrophilic Effects of Sugar

One reason is that sugar is hydrophilic, in other words it tends to absorb water.  So if you have high levels of blood sugar it will tend to absorb water creating a larger volume of fluid in your veins and arteries.  This increased volume raises blood pressure.

Insulin Resistance Blocks Magnesium

Insulin helps your body store magnesium but if you are insulin resistant (and if you are obese, you are by definition insulin resistant) your cells wont take up the insulin or the magnesium that come along with it.  Magnesium stored in cells relaxes your muscles and without it, the blood vessels become more rigid which increases blood pressure.  On a personal note, once I started taking these Magnesium supplements I saw a huge drop in my overall BP as well as an easier time sleeping through the night.

Fructose Elevates Uric Acid

The metabolization of Fructose produces uric acid which blocks nitric oxide in your blood vessels.  Nitric oxide increases your blood vessels elasticity so anything that inhibits nitric acid will increase blood pressure.

Just by way of a personal story, I reduced my salt intake for years and never really had any success in lowering my bp but after I cut out the sugar I saw an almost immediate 20 point drop in my bp and after I started taking Magnesium supplements, I saw another 15 point drop.  Granted, my bp was WAAAAAYYYY high at 200/160 but it has gotten progressively better on a ketogenic diet.

So that’s why you should avoid sugar if you have high BP but what about eating more salt?  It turns out salt is not only beneficial but absolutely necessary on a ketogenic diet.

Here is the primary reason:

Salt and Other Minerals are Not Stored as Much on a Ketogenic Diet

When you start cutting out the carbs, you also start reducing the amount of Glycogen your body stores since glucose is required to make glycogen.  Glycogen is stored in a roughly 1:4 mix with water in your muscles so as glycogen levels drop, you also start shedding a large amount of stored water.  This is why weight loss is so rapid in the first few weeks of a LCHF diet, most of what you are losing is that stored water and along with the stored water you are also losing salt and other trace minerals as they are flushed out with the water.  Replacing that water and salt is crucial, especially in those first few weeks.  In fact, the dehydration that can occur if you don’t up your salt and water intake is why many people have the “keto flu” or a miserable feeling while their body is switching over to being fat adapted.  It is crucial, not only in those early days but for however long you stay on the ketogenic diet, that you always take special care to drink enough water and add enough salt to your diet, as much as 3500-5000 mg of sodium per day.

Of course, no dietary changes should be undertaken without a doctor’s supervision but I am amazed at the massive improvement I’ve seen in my health since cutting out the sugar and carbs and upping my salt intake to go along with it.

Have you had similar experiences?  I would love to hear about them, just leave a comment below to join the conversation!

You've been told all of your life to eat LESS salt. Well, if you're on a Ketogenic Diet the opposite is true and here's why.

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