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Is Milk Ketogenic?

Ketogenic Diet Foods To Avoid: 108 Foods That’ll Slow Your Fat Loss

Ketogenic Diet Foods To Avoid: 108 Foods That’ll Slow Your Fat Loss

There are 108 ketogenic diet foods to avoid that will slow down (or shut down) your body’s fat burning capability. Remember that carbs must be kept very low to remain in ketosis. Most people need to stay within 20-30 grams of net carbs per day, and protein shouldn’t make up more than 20-25% of total calories. Too many carb or protein-centric foods can very quickly bring you out of ketosis and slow down your body’s fat burning capabilities. This is why the foods below should be avoided on a ketogenic diet. Not to worry, though. We’ve made it easy for you with this cheat sheet covering the biggest keto foods to avoid and why. We chunked it down by macronutrient: Want a quick and easy meal plan that doesn’t include any of these keto-unfriendly foods? We’ve created one for you. Click here to get the FREE downloadable meal plan now. Carbs to Avoid on a Ketogenic Diet Grains All grains—and foods made from grains (yup, even whole grains)—should be avoided. Grains contain too many carbs and will interfere with ketosis, slowing weight loss. That includes*: Beans and Legumes Beans provide nutrition for those on a regular diet, but they’re not fit for the ketogenic diet due to their high starch (carb) content. Avoid legumes including*: Fruit is healthy, right? Sure, but that doesn’t mean they’re keto-compliant. Fruit is high in sugar and carbs, so is usually a no-go on the keto diet. That includes tropical fruits, fruit juices, dried fruits, and fruit smoothies (for the most part). If you do have fruit, choose lower-sugar options like blueberries, blackberries, and raspberries, and eat them sparingly. Starchy Vegetables Avoid any vegetables that grow beneath the ground and focus on more on the leafy greens. The high starch content of some vegetables (like tho Continue reading >>

How To Make Your Morning Coffee Low Carb & Keto Friendly

How To Make Your Morning Coffee Low Carb & Keto Friendly

Become a Low Carb Coffee Expert! We could never give up our morning coffee, not forever anyway. Coffee has been shown to provide your body with tons of benefits as long as you keep it in moderation. If you find yourself stopping by your favorite coffee shop every morning, you may find those added grams of sugar adding up quickly. Here’s a sobering fact: a Starbucks White Chocolate Mocha Venti coffee has 18 TEASPOONS of sugar. Teaspoons, people. A third of all drinks tested by Action on Sugar contained more sugar than Coca Cola. There’s sugar hiding in your coffee and lots of it. So what’s a new low carb-er to do? Well, you can always opt for making your coffee at home with real, un-artificially flavored coffee beans and lots of heavy cream. But if you wake up every morning looking forward to a hot cup of ready-made coffee at your coffee shop, there are ways you can help them make your coffee keto-friendly. 1. Choose Unflavored Coffee Beans Go for the real coffee beans like arabica or robusta. These have their own natural flavors and subtleties that can be lost in artificially flavored coffee beans. You’ll soon start noticing flavors like nuts, chocolate, and even fruitiness. Experiment with different beans and soon you’ll find a blend that excites you! 2. Skip the Milk Milk is not low carb! It contains a relatively large amount of sugar (lactose). Whole milk is the lesser of the evils, containing a relatively higher amount of fat than skim and the 1 & 2%s. What you’re looking for is heavy cream. Heavy cream is low carb, high fat. It’s the cream collected off the top of milk when it’s left to separate (what’s left is skim milk, a.k.a. pretty much water). Heavy cream (or heavy whipping cream or whipping cream) is gold in the keto community. It’s delici Continue reading >>

Low Carb, Keto And Dairy Free

Low Carb, Keto And Dairy Free

A common misunderstanding regarding low carb and keto is that you eat nothing but meat, eggs and dairy. This may be one way of doing it, and it works fine for some people, but it’s certainly not the only way you can enjoy a low-carb lifestyle. Excluding dairy from your diet can be an effective way to speed up your weight loss and help reversing type 2 diabetes. Dairy products contain not only milk sugar (lactose), but also milk protein (casein), which stimulates insulin secretion more than other types of protein. This is why milk is great for a growing baby, but not that great for an adult who wants to lose weight. Many people who limit dairy will still enjoy real butter, as butter, even though it’s made from milk, contains only trace amounts of milk protein and sugar. That’s why we use butter in our dairy-free recipes. In recipes where the butter can’t be substituted for another source of fat, we are not labeling them as dairy-free. In recipes where you want to exclude butter we recommend substituting it for ghee (homemade versions may still have traces of milk protein in them so if you’re allergic we don’t recommend that), coconut oil or olive oil. If it’s a recipe where butter is used for frying, we recommend replacing with ghee or coconut oil. When it’s added to the finished dish as a sauce or flavor enhancer, we recommend replacing it with ghee or olive oil. Whether you’re in the mood for breakfast, lunch, dinner or a snack we’ve got you covered. Let the recipes below inspire you and prove that low carb and dairy free doesn’t have to be hard. Instead, let’s make it amazingly delicious. Breakfasts Keeping the menu dairy-free for breakfast is not a problem. Enjoy smoothies, porridge, eggs, pancakes or browse through all recipes below for new i Continue reading >>

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) to dietary fat, courtesy of keto recipes and the keto diet food list items, including high-fat, low-carb foods. What Can You Eat On a Ketogenic Diet? Here are some examples of high-fat low-carb foods on the keto diet food list you can expect to eat lots of if you’re following the ketogenic diet: High amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue. All sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intak Continue reading >>

Low Carb Yogurt Options For A Keto Diet

Low Carb Yogurt Options For A Keto Diet

This post may be sponsored or contain affiliate links. We may earn money from purchases made through links mentioned in this post, but all opinions are our own. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliates sites. Low carb diets call for foods to be low in carbohydrates. Labels on yogurt depict them as being high carb. Is there a low carb yogurt option? The purpose of a low carb diet is to cut back on carbohydrates to stabilize insulin levels and prevent insulin spikes after eating. Under this ideology one would not be able to consume yogurt. If you look at the labels on containers of yogurt, the average serving of yogurt contains ten to twenty grams of carbohydrates. This technically makes it a food not suitable to those on strict ketogenic low carb diets. However, the method of figuring out carbohydrates in fermented products is not the most accurate. The method done is “by difference”. The difference method adds up all the parts of the product. This includes: water, fats, and proteins. It is then assumed the rest of the content are carbohydrates. Now let’s take a look at why eating yogurt on a low carb diet is okay… Is Yogurt Low Carb? Products like yogurt, kefir, and buttermilk contain bacteria. These bacteria are naturally found in the intestines. Their purpose is to break down food. What do bacteria do in yogurt? Considering yogurt is a dairy product, it is known that yogurt contains lactose. Lactose is milk sugar which comprise the carbohydrates found in yogurt. However, an important process happens between manufacturing and you consuming the product at home. In the finished product, the active bacteria are busy at Continue reading >>

Keto Turmeric Milkshake

Keto Turmeric Milkshake

The keto turmeric milkshake is from the new cookbook “The Keto Diet”, written by Leanne Vogel. There is an International book giveaway at the end of this post, so scroll down to read my book review and enter to win your very own copy of The Keto Diet – the complete guide to a high-fat diet. The Keto Diet – the complete guide to a high-fat diet My friend Leanne Vogel has just released her very first printed cookbook, Keto Diet – the complete guide to a high-fat diet. I have been promoting her low carb and keto meal plans here for some time so I was so excited to receive a copy of her paperback. It is enormous, weighing in at a whopping 4lb, so it also works great for kitchen dumbbell curls. She has been working on her book for a year and you can tell. It is an amazing, full and comprehensive guide to living low carb and keto. Inside you will find – 215 pages of information on the keto diet, how keto works, strategies for meal prep and planning more than 125 delectable recipes – all are dairy free and paleo friendly. PLUS 84% are egg-free, 83% are coconut-free, 90% are nightshade-free, 67% are low FODMAP, 91% are nut-free and 42% are vegan making it one of the most versatile low-carb and keto books out there 5 different 28 day meal plans chapters that cover hormone imbalances, cholesterol, customising keto, what to expect when you are in ketosis, shopping guides, eating out guides, restaurant guides, how to avoid “dragon breath”, hair loss and so so much more infographics galore to wrap your head around the many facets of keto and low-carb. To buy The Keto Book from Amazon click here. If your country cannot access Amazon, click here to buy from The Book Depository. They give FREE worldwide delivery. Keto Turmeric Milkshake – the ultimate keto drink Thi Continue reading >>

Vegan Keto Breakfast: Berry Chia Pudding With Coconut Milk | Low Carb, Sugar Free

Vegan Keto Breakfast: Berry Chia Pudding With Coconut Milk | Low Carb, Sugar Free

How to make fresh coconut milk (makes 3 cups) 1 large cup shredded coconut, unsweetened 3 cups water 3 cups coconut milk (fresh or canned full-fat) 2 cups berries, fresh or frozen 2 pinches Himalayan crystal salt or sea salt Stevia, to taste (or other sweetener of your choice) 6 - 8 tablespoons chia seeds (depending on how thick you like it) Optional add-ons: 2 teaspoons lucuma powder 1 teaspoon maca powder Today I’m going to show you one of my favorite vegan keto breakfast recipes: Berry Chia Pudding with Coconut Milk. It’s one of the first breakfast recipes I created since I decided to give the ketogenic way of eating (high fat low carb) a go and I think you’ll love it! It’s really creamy, completely sugar free and very satisfying thanks to the coconut milk and MCT coconut oil + great to boost your fat-burning metabolism! I’ll also show you how to make fresh coconut milk at home. Of course, feel free to use canned coconut milk if you’re in a rush - or if you’re not as loco for the coco as I am, you could replace it with other plant-based milk such as natural almond milk or hemp milk. This berry chia pudding makes a great afternoon snack as well – just don’t eat it too close to bedtime because the coconut will give you plenty of energy so it might keep you awake. When I’m in the mood for something sweet, I love having this chia pudding around noon, as a snack to break the fast Since this summer, I have been experimenting with intermittent fasting. I practice the 16:8 method which means that I fast for 16 hours (usually from 8pm until noon the next day) and then have my meals - usually two big meals and two snacks - within 8 hours (12am-8pm). I read about fasting and its many benefits (weight loss, detox, better sleep, improved mental clarity…) a l Continue reading >>

Ketogenic Diet Foods To Avoid: 108 Foods That’ll Slow Your Fat Loss

Ketogenic Diet Foods To Avoid: 108 Foods That’ll Slow Your Fat Loss

There are 108 ketogenic diet foods to avoid that will slow down (or shut down) your body’s fat burning capability. Remember that carbs must be kept very low to remain in ketosis. Most people need to stay within 20-30 grams of net carbs per day, and protein shouldn’t make up more than 20-25% of total calories. Too many carb or protein-centric foods can very quickly bring you out of ketosis and slow down your body’s fat burning capabilities. This is why the foods below should be avoided on a ketogenic diet. Not to worry, though. We’ve made it easy for you with this cheat sheet covering the biggest keto foods to avoid and why. We chunked it down by macronutrient: Want a quick and easy meal plan that doesn’t include any of these keto-unfriendly foods? We’ve created one for you. Click here to get the FREE downloadable meal plan now. Carbs to Avoid on a Ketogenic Diet Grains All grains—and foods made from grains (yup, even whole grains)—should be avoided. Grains contain too many carbs and will interfere with ketosis, slowing weight loss. That includes*: Beans and Legumes Beans provide nutrition for those on a regular diet, but they’re not fit for the ketogenic diet due to their high starch (carb) content. Avoid legumes including*: Fruit is healthy, right? Sure, but that doesn’t mean they’re keto-compliant. Fruit is high in sugar and carbs, so is usually a no-go on the keto diet. That includes tropical fruits, fruit juices, dried fruits, and fruit smoothies (for the most part). If you do have fruit, choose lower-sugar options like blueberries, blackberries, and raspberries, and eat them sparingly. Starchy Vegetables Avoid any vegetables that grow beneath the ground and focus on more on the leafy greens. The high starch content of some vegetables (like tho Continue reading >>

Ketogenic Diet Food List

Ketogenic Diet Food List

If you are trying to lose weight or get healthier with Ketosis, here's a detailed Ketogenic Diet Food List to help you chose wisely which foods you should always be on the top of your grocery list, which ones of your favorite foods you can still have occasionally, and which foods to take off your menu. If you want to learn more about what the Ketogenic diet is about, you should read my article : The Ketogenic Diet : Guide. As said in this article you should keep your macro-nutrient proportions (calorie-wise) around 75% Fat, 20% Proteins and 5% Carbohydrates. You should always keep your carbs under 30g. Also, on a Ketogenic Diet saturated fats are considered good for you. Get Free Email Updates How Do I Know I'm In Ketosis? There is something on the market call Keto Sticks, you will have to urinate on it in order to find out the amount of Ketones (fat fragments) that's in you. Yes, that means that you're peeing fat! Color code for the Ketogenic Diet food list : Green = Excellent: Low Carbohydrates, High (Polyunsaturated or Saturated) Fats Blue = Good: Low Carbohydrates, Low-Moderate Fats Orange = Acceptable: Moderate Carbohydrates, High (Polyunsaturated or Saturated) Fats Red = Barely Acceptable: Moderate Carbohydrates, Low-Moderate Fats The numbers on the side represent the macro-nutrients content per 100 grams in the following order: grams of fat, grams of protein, grams of total carbohydrate / grams of fiber. The numbers wont add to 100 grams because there is also water in the food. Continue reading >>

Keto Foods List: What To Eat On The Keto Diet

Keto Foods List: What To Eat On The Keto Diet

This keto foods list was developed for all the people who are struggling to figure out what foods they can eat on the keto diet. When people started noticing my weight loss, the conversations usually went a little something like this: Them: Wow! You look so good, what have you been doing?! Me: Oh, I just cut the carbs from my diet. Them: So… WHAT THE HELL DO YOU EAT?! It’s the same question again and again. Keto is so different than the Standard American Diet, just figuring out what to eat really trips people up. For those first getting started, it can be a little tricky identifying which foods are keto and which ones to avoid. If you’re struggling to figure out what you can and can’t eat, this guide will give you a great starting point to determine which foods are keto friendly! All foods listed here are low in carbohydrates and can easily be incorporated into a ketogenic diet. Think of these as your go-to foods! It’s a long list of keto foods and I’m sure there are things that could be added… but this just goes to show the keto diet isn’t restrictive! If you’re on the run and want to read this as a nice little ebook, be sure to download the free guide of keto foods below. Just about all meats are keto! If it used to cluck, moo, or oink… you can eat it! Red meat, poultry, pork, and seafood are all great for a ketogenic diet. The organ meats of each are fantastic as well. Alligator Bacon Bear Beef Beef Jerky (watch the sugar counts on these) Bison Bison Jerky Bison Ribeye Bison Sirloin Bison Steaks Boar Chicken Breast Chicken Leg Chicken Thigh Chicken Wings Chuck Steak Clams Crab Duck Eggs (chicken, duck, goose) Elk Emu Goat Goose Ground Beef Ground lamb Ham Hot dogs Kangaroo Kielbasa Lamb Chops Lamb rack Lobster Mussel New York Steak Ostrich Oyster Continue reading >>

Oatmeal & Ketosis

Oatmeal & Ketosis

Ketosis is an alternate metabolic state in which your body utilizes fat, both from your diet and your body fat stores, as well as ketones, a by-product of fat burning, for energy. Low-carbohydrate diets can induce ketosis. To stay in ketosis, you need to decrease your consumption of foods such as oat meal, which contain carbohydrates. Although ketosis is usually not dangerous and shouldn't be confused with diabetic ketoacidosis, some people experience side effects. Consult your doctor before embarking on any new dietary program. Video of the Day Oatmeal Nutrition Facts Oats are the grain from which oatmeal is made and like all grains, are rich in carbohydrates. A 1/2-cup serving of dry oat flakes provide 29 g of carbs and 4.8 g of fiber, while a packet of instant oatmeal containing added sugar and flavorings contain an average of 33 g of carbs and 2.8 g of fiber, according to the USDA National Nutrient Database. Most Americans consume their oatmeal with sugar, which contains an extra 12 g of carbs per tablespoon, yogurt, which contains between 15 and 30 g per 1/2 cup or dried fruits, which contains about 15 to 30 g per tablespoon, making oatmeal a high-carb meal or snack. Carbohydrates and Ketosis To stay in ketosis, most people need to restrict their daily carb intake below 50 g a day, although some people may need to be even more restrictive. Although oatmeal is rich in carbs, you can include it in your diet and stay in ketosis if you count your carbs and stay below this threshold. The best way to confirm your body is in ketosis is by checking your urine with ketone sticks, available over-the-counter at pharmacies. If your ketone stick changes to a purple color, it indicates the presence of ketones in your urine and confirms that you are in a ketogenic state. Eliminat Continue reading >>

Why The Ketogenic Diet May Help Fight Diabetes, Cancer

Why The Ketogenic Diet May Help Fight Diabetes, Cancer

A diet extremely high in fat may not seem like the best way to lose fat. But there’s a growing body of research showing that the high-fat, low-carbohydrate ketogenic diet is not only good for weight loss, but also may help in preventing disease. The ketogenic diet, or keto, relies on using your fat as fuel, instead of glucose from carbohydrates or protein. Simply put, the daily ketogenic diet consists of 75 percent fat, 20 percent of protein, and a teeny allotment of carbohydrates, about 5 percent. This balance of macronutrients is intended to put your body in a state of ketosis, which suppresses the release of insulin and blood glucose levels. The benefits of ketosis to your health are improvements in biomarkers like blood glucose, reduction of blood pressure and decreased appetite due to fullness linked to consumption of fats. You might think this sounds a lot like the Atkins diet — it’s not. The main difference lies in the protein content of the diet. Atkins tends to be very high in protein, while ketogenic is moderate. Getty Images stock It's not the easiest plan to follow, but the theory of ketosis as a possible prevention against disease is gaining attention from cancer specialists. Tumor immunologist Dr. Patrick Hwu, one of the leading cancer specialists in the U.S., has followed the keto diet for four years, although he prefers to call it the fat-burning metabolism diet, or fat-burning diet. More research is needed to prove its benefits, but Hwu, the head of cancer medicine at MD Anderson in Houston, believes in it after seeing improvements in his own health. Why keto works The body’s first and preferred fuel of choice is glucose — stored as glycogen. Anytime you eat a carbohydrate, be it lentils or licorice, the body turns it into glucose, or sugar. B Continue reading >>

Turmeric Bulletproof Golden Keto Milk Tea

Turmeric Bulletproof Golden Keto Milk Tea

In this crazy, busy life we should find time to relax and take care of ourselves. Just thinking about sipping a warm drink in the evening or before bed makes me feel calm and refreshed. Find your golden hour and enjoy a cup of turmeric tea packed with nutrients. Think of what are the things that you are grateful for and spread love and passivity all around you. Be present, enjoy every little thing in life and let your stress go while sipping on this drink. Golden Milk is a health elixir used for centuries. The main ingredient you need is turmeric. You may be heard of turmeric because it’s the condiment used in many Indian and Asian recipes. The turmeric color it’s bright yellow. Your wood spoon will turn yellow if you are using one to mix the ingredients. I call it the “turmeric spoon”. To increase the fat content of this turmeric tea and to make it creamier I used some Vanilla Bean Organic Ghee (my absolute favorite) and MCT oil delivered only from organic coconut. Turmeric is the most powerful spice on the planet at fighting and reversing many diseases. It contains curcumin, the active compound which has anti-inflammatory, antioxidant and anti-cancer properties. Consuming turmeric has been proven to have many health benefits: Anti-inflammatory, antioxidant, antiseptic, analgesic. Natural Painkiller Boosts immunity. Prevents cancer Helps maintain cholesterol levels. Promotes digestive health. Liver detoxifier. Regulates metabolism and weight management. Lowers high blood pressure Improves Memory and brain function. Helps with various skin conditions. Helps with some neurological disorders. Lowers Triglycerides Diabetes Management Arthritis management Want to hear the secret to enhancing the benefits of turmeric? Add black pepper to turmeric tea. Yeah! You heard Continue reading >>

A Beginner’s Guide To The Ketogenic Diet: An Effective Way Of Optimizing Your Health

A Beginner’s Guide To The Ketogenic Diet: An Effective Way Of Optimizing Your Health

Many Americans suffer from various chronic diseases such as diabetes and obesity, and the main culprit is usually the food they eat. The standard American diet contains excessive amounts of protein and carbohydrates, neither of which is good for your health because it eventually causes you to develop insulin and leptin resistance. As a result, you gain excess weight, develop inflammation and become prone to cellular damage. To avoid this problem, significant changes in your diet are necessary, and the best way is inducing your body into a state of nutritional ketosis, a condition where your body burns fat as its primary fuel instead of sugar. In order to reach nutritional ketosis, you must follow a ketogenic diet. But what exactly is a ketogenic diet? This guide will tell you everything you need to know about a ketogenic diet – how you can apply it to your lifestyle and what positives you can reap from it. The Various Benefits of the Ketogenic Diet A ketogenic diet is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein and high healthy fat consumption — the three keys to achieving nutritional ketosis. In fact, it’s what I recommend for most people who would like to optimize their health. There are many reasons why you should try a ketogenic diet. It can be very beneficial for people suffering from chronic conditions, or for people who would simply like to be healthier than their current state. You’ll be excited to know that a ketogenic diet can help with the following: • Weight loss If you’re trying to lose weight, then a ketogenic diet is one of the best ways to do it, because it helps access your body fat so that it can be shed. Obese people in particular can benefit from this method. In one study, obese test subjects were Continue reading >>

Low Carb Milk Substitutes

Low Carb Milk Substitutes

Can you drink milk on a keto diet? Growing up, we were always told to drink lots of milk to grow big and strong. While milk does have its health benefits (one of the best sources of calcium), it also contains a fair amount of sugar and lactose. An average cup of milk (244 ml) has about 13g of sugar which can be difficult to fit into your carb limit for the day. If you’re the type of person who loves to chug a glass of milk in the morning, or doesn’t like adding cream to their coffee, there are low carb milk substitutes that you can use in place of regular whole milk! What are Low Carb Milk Alternatives? Nut Milks Sounds funny saying it doesn’t it!? They come in a variety of different flavors, but make sure that you’re using the unsweetened versions for a keto diet. There are a few popular types of nut milk that you can find in your local grocery stores including: Almond Milk Cashew Milk Hazelnut Milk You can also make your own easily by soaking your nuts of choice (peanuts, pecans, anything really!) in some water, blending them up and then squeezing it through a nut milk bag. Almond Milk Probably the most common type of nut milk you can find as it’s readily available in most stores. It does carry a slight almond taste to it, but I find that it’s the closest tasting to the real deal out of the three. Besides, if you’re not a fan of the taste, there are chocolate, vanilla and coconut flavors available! Almond milk contains a wealth of micro nutrients including calcium, potassium, zinc, vitamin C and vitamin E. It’s also relatively low in calories, as a single serving of a store bought brand tends to be 40 calories per cup and 1-2g of net carbs (depending on the brand). It’s also incredibly versatile and can be a great way to start your mornings. Whether Continue reading >>

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