Home Blog

7 Facts About Intermittent Fasting and Keto Diet

Intermittent Fasting vs. Keto

Given the popularity of the ketogenic diet and intermittent fasting on their own, it’s no wonder that some people are trying both of these diets together. The two eating patterns share some similarities, so it has us wondering: is it more effective to combine them?

Both regimens have health benefits including improved metabolism, weight loss, and even better cognitive function. Research studies have shown benefits for each, and personal stories on social media serve as some pretty profound anecdotes.

So what’s Intermittent Fasting?

Unlike keto, intermittent fasting is not a diet. It’s an eating pattern fashioned around certain feeding and fasting periods. One of the most popular forms of intermittent fasting is a 16:8 split, where people fast for 16 hours and only eat during an eight-hour window. This usually means not eating after 8 p.m., going to sleep, then having a big lunch at noon the next day. Other fans of intermittent fasting might choose to do an 18:6 split or fast 24 hours every other day.

Turbocharge the Effect of Your Keto Diet by doing Keto and intermittent fasting

This is where the intermittent fasting protocol comes in. keto and Intermittent fasting is so popular because it focuses on when you eat, not what you eat. You can eat like a pig as long as you eat within a certain timeframe. Sounds awesome right?

Pros of combining Keto and intermittent fasting

The idea is that combining Keto and intermittent fasting will maximize the time that someone is in ketosis. This could mean more weight loss, fewer hunger pangs, and more energy.

While combining the two might boost results, these styles of eating are not for everyone, whether independently or together.

Your appetite decreases

Replacing carbs with fat on a keto diet causes appetite to decrease, possibly due to shifts in appetite-regulating hormones. Once you’re fat-adapted on the keto diet and your appetite is lower than normal, you’ll probably find the fasting portion of IF easier.

You might lose weight faster

The controlled calories from the short feeding window, plus the fact that you’re using fat for energy, may mean that you may lose more weight in a shorter period of time. While this can be a benefit for those looking to lose weight, research suggests that weight loss from IF and keto may not be any better in the long term compared to a low-calorie diet.

You reach ketosis faster

The ketogenic diet restricts carbs so the body switches to fat for fuel. At the same time, fasting causes the body’s glycogen levels to deplete, so the combination of the two diets together is like a fast-track to ketosis. This can help mitigate the “keto flu,” a particularly nasty symptom of the transition into ketosis.

Intermittent Fasting vs. Keto – How weight loss works by combining Keto and intermittent fasting

Intermittent fasting triggers a perfect storm of metabolic changes to tackle weight loss and fat reduction. How does it work?

Reduces calories:

If you’re a snacker or tend to grab food on the go, you may be eating more calories than your body needs — and that will show up on the scale. In general, you tend to eat less when you limit the amount of time you can eat during the day.

Kickstarts ketosis:

Intermittent fasting is a pathway to the fat-burning state of ketosis. During your fast, your body burns through its glucose reserves (aka carbohydrates) for energy. Then, you start burning fat for fuel. To maximize weight loss, eat a ketogenic diet between periods of fasting.[6] Learn more about the keto diet here.

Lowers insulin levels:

Intermittent fasting affects insulin in two ways. First, your body becomes more sensitive to insulin, which can help prevent weight gain and reduce your risk of diabetes. Second, fasting decreases your insulin levels, which can cue your body to start burning stored fat instead of glucose.

Boosts metabolism:

In recent studies, intermittent fasting reprogrammed metabolic pathways to get more energy out of food. Fasting also increases your levels of adrenaline and noradrenaline, hormones that help your body free up more stored energy (that’s your body fat) during a fast. Boosting your resting metabolism helps your body burn more calories throughout the day, even while you rest. Get the details on ways to boost your metabolism.

intermittent fasting vs keto

It is no surprise that people are getting on the Keto and intermittent fasting bandwagon like it’s nobody’s business. They really are.

Here is the good news. You can turbocharge the benefits that you get with the keto diet or intermittent fasting standing alone separately by combining them. By going on a keto diet and eating within the specific timeframe prescribed by an intermittent fasting protocol, you will be able to stick to your keto diet and optimize its results. Isn’t that awesome?

If you want to optimize your chances of permanent weight loss, click here for the bulletproof keto diet solution.

The bottom line is simple. It’s not enough to lose weight. Anybody can do that. Almost any diet can help you do that. You have to aim for something higher. You have to aim for sustainable weight loss.

Keto and intermittent fasting in accordance with the blueprint you can download by clicking here, the keto diet will enable you to achieve sustainable weight loss.

Not losing weight on keto? 3 Keto Myths

Why am I not losing weight on keto? Losing weight is not the issue. The real problem is keeping the weight off. This happens again and again and again. It doesn’t matter the name of the diet, what year it is or how many people are excited about a particular weight-loss system. This will always be an issue.

If you’re looking for a sustainable and powerful way to lose weight, you can’t do any better than the keto diet. Asking yourself Why am I not losing weight on keto is not the issue, whether you choose to believe in certain misconceptions that eventually undermine and sabotage your success with this diet.

Why am I not losing weight on keto? 3 Keto Myths you need to know

Keto Myths

Keto Myth #1: The keto diet is hard

One of the most common misconceptions about the keto diet is that it involves going into some dietary twilight zone. It’s as if you’re going into some no-man’s land that people haven’t explored before.

Believe it or not, people are already keto at some level or other. They eat a lot of fat with some carbohydrates thrown in. So, if you want to go full keto, it doesn’t take too much of a transition. You’re already partly there and on your way to losing weight on keto.

Unfortunately, many people think that you have to move mountains or have to become a totally different person and completely reorient and change your taste buds for you to become keto.

This is discouraging; this sets up unnecessary obstacles, and it’s completely false. Look at your typical meal. Chances are there are certain keto items stare already. So, don’t think that this involves some challenging transition from zero keto to completely keto. It doesn’t work that way. You’re already almost there.

Keto Myth #2: You can’t transition into keto

Just as bad as Misconception #1 is that there is no space for transition in the keto diet. The idea is that this is just another diet.

Think about it. The reason people fail with their diets because they put this undue pressure on themselves to completely switch over to the new diet.

For example, if you adopted a high-starch diet or a vegetarian diet, the idea is to go all in all at once. In other words, you go cold turkey. It’s like a smoker going from two packs a day to absolutely no cigarettes the next day.

That works for some people but, for the majority of people who go cold turkey, they will fail again and again and again until somehow, someway, if they’re lucky, they make it through. That is not a winning strategy.

Many people can achieve better success when they gradually or ease into their new lifestyle. That’s the secret. Stop thinking you are not losing weight on keto; remember this is not a diet. It’s a lifestyle. It’s a new way of looking at the things that you put in your mouth. This is a new attitude that you’re assuming regarding your food.

When you change your relationship with your food, you change your outcomes. There’s no need to go through some black-and-white transition. The more you think about the keto diet along these lines, the more unnecessary pressure you put on yourself. When people operate under a tremendous amount of pressure, the last time I checked, they are more likely to break apart. They are more likely to fail.

Keto Myth #3: Keto foods are unpleasant and unnatural

It’s effortless to develop an aversion to fat. Seriously. It’s too simple, really. How come? Well, if you’ve been told for several decades of your life that something is wrong, eventually, you will fall for it. Sooner or later, you will believe it. In fact, you will start interpreting your experience in such a way that reinforces or validates] what you’ve been told.

However, let me tell you a simple truth. Just because a lie or a misconception has been repeated millions of times doesn’t make it true. The same applies to high-fat diets. It’s only been recent that the scientific community has discovered that high-fat, low-carb diets are actually better for you than the standard American diet.

So, do yourself a big favor. Step beyond conventional wisdom and focus on your personal taste preferences. The good news is whatever flavor profile you like, there will be a keto-compliant meal plan for it.

To adopt the keto diet the smart way, download this bulletproof plan right now.

By clicking here, you will use a framework that would enable you to adopt the keto diet smartly and efficiently.

If you want to say goodbye to all that unwanted fat permanently, you must play the keto game correctly. Download our bullet-point framework so you can turn the keto diet into a sustainable, long-term weight-loss lifestyle.

Join the conversation on not losing weight on keto reddit channel.

Ultimate Keto Alternatives List You Need to Have

A guilt-free keto meal replacement is The Best Thing the Keto Diet has Going for It. All of us have guilty food pleasures. You know it. I know it. Everybody knows it.

The problem is a lot of people think that they should keep this information to themselves. In fact, if you ask them about their guilty food pleasures, you are sure to get some embarrassing responses. People will admit that they do have guilty pleasures, but you can bet they will bend over backward to come up with all sorts of excuses and rationalizations why they eat the way they do.

What is a Keto Alternative?

Very simple, once you are on the keto diet or any other low carb diet you need to make adjustments to the food you used to have, but it doesn’t have to be that hard, you are alternating those for something similar that is just low on carbs, therefore you have your keto alternatives. No need to worry we have your back!!

The good news is you don’t have to beat around the bush. You don’t have to give yourself excuse after excuse why you have certain guilty food pleasures. There’s no shame in that game if you know how to play it right. That’s how it works.

Sadly, a lot of diets out there make a big deal about your guilty pleasures. They tell you that you’re doing something wrong. They make you feel lousy. They make you drop your guilty pleasures and turn your back on them completely.

I’m telling you this is the reason most diets fail. Most diets try to impose some sort of new eating system on you that involves cutting out whole classes, categories, and flavors from your diet vocabulary.

Sure, in the beginning, you are able to lose weight like it’s going out of style. In the beginning, all those pounds start to melt off. You start looking better when you look in the mirror and you feel like a million bucks. So far, so good, right?

Sooner or later, all that weight comes back. It is unsustainable. The reason is simple. You have grown accustomed to eating a certain way. You have certain food habits. When you adopt the typical diet, you are forced to let go of all of these and simply choose to eat a completely new set of food. What if you don’t have that taste profile? What if you don’t have a natural preference for the flavor profiles of those food items?

This is the reason people keep hitting one wall after another when it comes to losing weight. All of that weight comes back. It is all unsustainable. Until the keto diet came along.

You can Celebrate Your Guilty Pleasures with lots of keto meal replacement alternatives like our favorite keto fat bomb recipe.

keto alternatives

Most people love fatty food. You can say it. You can admit it. There’s no shame in that game. The truth is all of us have these guilty pleasures. Some people like fatty and salty foods. Some people like just fatty foods. Other people like the texture of fatty foods.

It’s easy to see why people feel guilty. For the longest time, we’ve been told by the medical establishment in the United States and elsewhere that high-cholesterol foods and high-fat foods are bad for us. This has been the scientific establishments’ mantra for several decades now.

Lo and behold, in the past decade, we discovered that food items like egg and animal fat actually aren’t as bad as we thought. In fact, in many cases, they are actually quite healthy because fat, it turns out, has been unfairly demonized.

The real villain, if you’re looking for one, is sugar. Sugar inflames your system. Sugar creates some sort of cascading chain reaction in your biochemistry that leads to really bad outcomes.

Fat has been demonized and made to look like the bad guy. This is why the keto diet is so popular. People are now embracing their guilty pleasures. This is the best thing that keto has going for it. There’s nothing to hide. There’s nothing to apologize for. Embrace you’re guilty pleasures but do it right.

Click here for the bulletproof keto diet blueprint that would enable you to unlock the full benefits the keto diet brings to the table.

Please understand that the worst thing that you can do is to jump into any diet with both feet with very little preparation. By downloading this blueprint and following our keto meal replacement alternatives, you will know how to prepare mentally and physically for your keto diet journey.

The secret is sustainability. When properly prepared, people who adopt the keto diet are able to stick to it. They eventually get off the diet rollercoaster where they lose weight only to gain it all back soon enough. Say goodbye to all of that by downloading this amazing keto diet blueprint or follow our keto meal replacement meals here.

Keto Alternatives to Sugar and Syrups

  • Stevia
  • Erythritol
  • Allulose
  • Monk Fruit
  • Xylitol
  • Yacon Syrup

Keto Alternatives to Pasta

  • Vegetable Noodles: Zucchini, Palmini, Cabbage, and Fennel
  • Shirataki Noodles
  • Pumpkin Gnocchi with Pesto
  • Kelp Noodles
  • Mozzarella Keto Gnocchi made with egg yolks and mozzarella cheese.
  • Keto Fettuccine

Keto Alternatives to Rice

  • Cauliflower Rice
  • Shirataki Rice

Best Low Carb Alternatives to Potatoes

  • Rutabaga
  • Turnips
  • Radishes
  • Cauliflower
  • Winter Squash

Keto Alternatives to Cereals

Cereal, we all love cereal, some of you even like to eat it without milk, just grab a handful from the box!! Yes, I know that feeling and missed it until I replaced it with the following on top of my greek yogurt with berries.

  • Nuts
  • Seeds
  • Coconut

If you still are craving that cereal, then go ahead and check out our Keto Cereal recipe. 

Some of you like to have warm oatmeal for breakfast, if that is your case, check out our Keto Porridge recipe.

Keto Alternatives to Wheat Flour

  • Almond Flour
  • Coconut Flour

Keto Alternatives to Breading

  • Flax Meal
  • Almond Flour
  • Pork Rinds
  • Parmesan Cheese

Keto Alternatives to Legumes

  • Macadamia Nuts
  • Eggplant
  • Green Beans

Keto Alternatives to Bread & Wraps

Keto Alternatives to Milk

  • Almond Milk
  • Coconut Milk

Keto Alternatives to High-Carb Fruits

  • Berries
  • Avocado
  • Coconut
  • Other Low-Carb Fruits

Keto Alternatives to Vegetable Oils

  • Butter & Ghee
  • Olive Oil
  • Avocado Oil
  • Coconut Oil and MCT Oil
  • Lard, Tallow & Duck Fat

4 Essential Tips to Keto Success

How To Achieve Keto Success?

Achieving Keto Success Why Do People Fail with Most Diets? These are a bit tricky. It really is. How come? If we’re going to be completely honest with ourselves, most diet programs currently on the market work. You know it. I know it. Everybody who has been on a diet of some kind knows it. This is not a secret.

Keto Success

After all, those books would not be on the market, and people wouldn’t be buying them if they did not work at some level or other. They go through some selection systems. The market takes care of itself. Things that work tend to sell more, and they get a lot more visibility. You only need to look at the bestseller lists of diet books to get a clear understanding that these diets do work.

The problem is not whether they help you lose pounds. That goes without saying. They wouldn’t exist if that weren’t true. If they didn’t do their job, they would not exist. They would not be available on the market if they didn’t at some level or other work.

The issue is sustainability. This is how you should define diet failures. Unfortunately, a lot of people who go on a diet after diet fails to do this. They focus on short-term weight loss.

Maybe they have some high school reunion they have to go to. Perhaps they’re going to a job interview, and they are under a lot of pressure to look their very best, so they go on a crash diet, they lose weight, and guess what happens next? That’s right. Just as morning follows night, all that weight comes back. I’m not talking about some; I’m talking about all.

Given enough time, most diets fail. The reason, of course, is due to people’s inability or unwillingness to focus on sustainability and how to achieve keto success.

Let me say it loud and clear: If you go on a diet and don’t focus on sustainability, your diet will fail, and you won’t achieve keto success. You can take that to the bank.

Sooner or later, your life is going to catch up to you. Sooner or later, the past ways of doing things, and these are the things that you are accustomed to doing, will come back. Your old eating habits, your old dietary patterns, your old food preferences, all of these will come rushing back, and guess what happens?

All the weight that you lost in the early or middle stages of your diet comes back. To make matters worse and to add insult to injury, you end up weighing more. It’s bad enough that all that weight came back, but you end up getting heavier and heavier and heavier.

This is why many people who go on one diet after another actually end up getting worse and worse. This is the reason people fail with almost all the diets they try. They’re not focused on consistency. They’re just focused on achieving spectacular weight loss. There’s no point in losing all that weight if you know for sure that you will gain all of it back and then some.

Sustainability is the Key to Diet and Keto Success

You have to wrap your mind around the concept of sustainability. If you can’t keep the pounds off, it’s probably a good idea to start thinking about not going on a diet at all. I know that seems harsh. To a lot of people, it may even seem extreme. However, if you think about it hard enough, it is the most practical thing you could ever decide. Seriously.

Think about it. Why should you go through all the hassle and effort of losing weight when you know at the back of your head that sooner or later, that weight will come back? Let’s not kid ourselves. Sometimes it only takes a change in our schedule or some minor change in our lifestyle, and all that weight comes back. Sustainability is the name of the game.

Learn How long does it take to get into ketosis

The Keto Diet is Sustainable

There is good news. If you are sick and tired of going from one diet to another with very few sustainable results, try the keto diet. However, there is a way to do this the right way. Many people jump in with both feet, and they end up repeating typical unsustainable diet mistakes.

If you want to go on the keto diet and stay there, click here for the bulletproof plan that you need.

This framework will enable you to turn the keto diet from yet another diet to pick up to an actual lifestyle that you can stick to for the long run. Remember, the name of the game is sustainability.

4 Essential Tips to Keto Success

  • Stick to a Plant Based Plan

You can never go wrong with a plant based meal plan if you are up to it. Many diets that stick to a diet and exercise daily and still can’t get rid of those extra pounds lose their motivation, but when they switch to plant based, they gave their body a boost and were able to drop those last 10 pounds that seemed so hard to get rid of. If that is, you read our plant based meal plan.

  • Use Supplements  in your Diet

Not only supplements include electrolyte, magnesium, and other components that your body will benefit from, but you’ll find they come in handy to get rid of those Keto Flur symptoms or made a great meal replacement when you need to take lunch to work, are in a hurry or are feeling too lazy to cook.

Feel me? Read our Meal replacements article; you’ll thank me later.

  • Sugar Alternatives and Bye-Bye to Refined Products

Sugar is not healthy for anyone, either on a diet or not, but we need it; over the years, we have switched to sugar alternatives like honey, on a keto diet, honey is not allowed, but you can always have stevia or other sugar alternatives like Erythritol and Monk Fruit.

When it comes to refined products, let me tell you that they have too many preservatives and nitrates and lack fiber, vitamins, and minerals.

  • Get Familiar with the Keto Macronutrient Breakdown

There is no need to get too obsessed about it, but know the right amounts of carbs, fat, and protein you are taking so you stick to ketosis and continue to lose weight. How the macronutrients break down in the keto diet? 5-10% Carbs (20 to 50 g per day) –  30% to 35% protein – 55% to 60% fat.

20 Different Types of Broccoli

If you enjoy healthy eating and cooking, broccoli is one of those vegetables you need to have on hand, and were you aware that there are different types of broccoli?

This veggie famous for its tiny tree-like shape has nearly twenty different types; here, we’ll tell you all about them.

Broccoli is one of those veggies that, as we get older, we love more and more. Whether you love it or not, broccoli has tons of health benefits; it’s high in fiber and iron, has vitamin C and A, and of course if widely praised for having anti-cancer properties.

This vegetable is a great addition to numerous recipes across different cuisines. So, get your broccoli knowledge down and learn about its different types of broccoli so you can get the best out of this versatile veggie at home.

Different Types of Broccoli

Broccoli belongs to the cabbage family; this sturdy vegetable is found in different shades of green and is closely related to cauliflower.

It is actually an Italian word that means the sprout of the cabbage. Moreover, check out 19 different types of broccoli.

Arcadia Broccoli

Different Types of Broccoli: arcadia Broccoli

Arcadia presents small and consistent heads, and it takes about two months to be just right to be consumed. It is a green color that seems slightly purple, and it thrives in cold weather.

Calabrese Broccoli

Different Types of Broccoli: Calabrese Broccoli

This type of broccoli is best grown during the fall season. Calabrese has a medium size; it is bright green color and is known to have a great sweet taste with equally great texture. It takes a little over two months for calabrese to be ready for consumption.

Amadeus Broccoli

Different Types of Broccoli: amadeus Broccoli

Unlike other types, Amadeus matures in less than two months, and it shows compact and rigid heads that are a bit smaller compared to others. Amadeus offers a delicious flavor and is of a green and blue shade.

Blue Wind Broccoli

Different Types of Broccoli: Blue Wind Broccoli

This type of broccoli is green and blue, and is its heads are large in size. You can enjoy it after 60 days, and it is a good idea if served steamed or braised.

De Cicco Heirloom Broccoli

Different Types of Broccoli: de cicco heirloom broccoli

However, de Cicco heirloom is done in under 50 days, but it is smaller in size than other types. It comes as a great recommendation for the nursery. It is a great option for any broccoli recipe.

Gypsy Broccoli

Different Types of Broccoli: Gypsy Broccoli

Gypsy broccoli is easy to grow, making it one of the most famous types of broccoli. This type of broccoli has crispy green heads that are medium in size and are simply delish and the handles.

Mid-Season Broccoli Types

Belstar Broccoli

Different Types of Broccoli: Belstar Broccoli

This is a mid-season broccoli type that offers a great taste and texture, thanks to its compact heads, making it a popular option. It is around for both fall and spring.

Diplomat Broccoli

Different Types of Broccoli: diplomat broccoli

The diplomat is a good choice to grow in cold weather; it is of a dark green shade with consistent heads in size that grows up to six inches. It takes a diplomat over two months to mature.

Express Broccoli

Different Types of Broccoli: Express Broccoli

For Express broccoli to be ready, it takes nearly 80 days. Its main characteristic consists of having numerous side shots, and it’s a green and somewhat blue color.

Fiesta Broccoli

Different Types of Broccoli: fiesta broccoli

Fiesta has hefty heads and stems that offer great form and taste; it takes about 70 days to be ready, and it is best to grow it after the summer.

Marathon Broccoli

Different Types of Broccoli: Marathon Broccoli

Marathon is perfect for your every broccoli needs, and it is best to grow it in the fall; it takes over two months to be fully matured. This type of broccoli is a favorite of people who live in Northern California.

Waltham 29 Broccoli

Different Types of Broccoli: Waltham 29 Broccoli

Also called the heirloom, broccoli offers a great flavor, the heads of Waltham grow to be around six inches, and it is of blue and green color. You should plant Waltham during the fall or spring; it will take around 70 days to be ready.

 

Chinese Broccoli

Happy Rich Broccoli

Different Types of Broccoli: Happy Rich Broccoli

This is a crossbreed type of broccoli that comes with numerous side shoots and big heads. It is a great option for your home garden and your table after it is ready in around 55 days, promising to fulfill your every broccoli need.

Kailaan Broccoli

Different Types of Broccoli: Kailaan Broccoli

Kailaan is another type of Chinese broccoli, and it is considered to offer one of the best tastes; it takes around 60 days to mature, and grows to be around 8 inches in diameter. Kailaan does not do well in hot weather.

Suiho Broccoli

Different Types of Broccoli: Suiho Broccoli

This is another hybrid broccoli type; it is a regular option for high-temperature areas, taking around 44 days for this plant to fully mature.

Specialty Broccoli

Apollo Broccoli

Different Types of Broccoli: Apollo Broccoli

This type of broccoli can take up to 90 days to mature, producing numerous side shoots for you to enjoy later. Apollo does well in cold areas.

Broccolini

Different Types of Broccoli: Broccolini

This type of broccoli originates from the side shoot after broccoli has been harvested. It may have smaller heads, but its handles are ideal for munching on, and you can cook it just like you would regular broccoli.

Romanesco Broccoli

Different Types of Broccoli: Romanesco Broccoli

This type of broccoli is of green and yellowish shade; it seems like a hybrid of broccoli and cauliflower. It is lovely to look at and offers a delightful taste.  Romanesco takes about 75 days to be ready.

Santee Broccoli

Different Types of Broccoli: Santee Broccoli

Bet you never thought there was purple broccoli! Santee is of bright purple color heads and green stems that are not only attractive to look at but also incredibly tender and tasty. This type of broccoli is best to grow during the winter to avoid a bitter taste. And just like magic, the heads will turn green after they have been cooked.

How To Keep Broccoli Fresh?

Most of the produce we get from the market goes right into the fridge, and broccoli is no exception.

To keep your broccoli fresh, you should store it inside the refrigerator. If properly stored, broccoli can last up to four days.

As you can see, broccoli won’t last long, so it needs to be consumed quickly. Check out more ways to keep broccoli fresh at FoodnStuff

How To Store Broccoli So It Stays Fresh For Longer?

There’s a couple of ways you can store your broccoli so you can be certain it will remain as fresh as possible for as long as possible.

Materials:

  • Paper towel

Steps:

  1. Moist the unwashed heads
  2. Wrap loosely in damp paper towels
  3. Place in the fridge

The second way you can store your broccoli is known as the bouquet method. Imagine your flowers are a pretty bouquet. Using this method, your broccoli will be good for up to five days.

Materials:

  • Water
  • Vase or glass jar

Steps:

  1. Fill a glass jar with a few inches of water
  2. Place the broccoli, stems down into the jar
  3. Put away in the fridge and make sure you change the water daily

Can You Freeze Broccoli?

You can absolutely keep your broccoli frozen. To freeze your washed, blanched broccoli florets, you can choose to do it using freezer bags or a parchment-lined tray and only after a couple of hours in the freezer, arrange into air-tight freezer bags. This is effective only if the broccoli is dehydrated.

You should know this because if there’s any water on the broccoli before freezing it, it will freeze into a large pile, and you won’t be able to separate it. After bagging broccoli, make sure to move the pieces, so it becomes flat and freezes fast.

If you wish to freeze broccoli, follow a few simple steps:

  1. Wash broccoli
  2. Cut it to obtain several florets
  3. Steam or blanch for a few minutes
  4. Dump the florets into ice water to halt the cooking
  5. Drain
  6. Transfer into sealed freezer bags or containers

You can keep your broccoli frozen for up to one year. You can still consume it after that time, but its quality will not be the same.

What To Do With Different Types of Broccoli Before It Goes Bad?

If you notice a change in texture, smell, or color even if it is stored in your fridge, then you should probably get rid of the broccoli right away.

However, before it goes bad, there are tons of ways you can enjoy this wholesome vegetable; check out below some of our favorite recipe ideas using broccoli.

Our Favorite And Easiest Broccoli Recipes

Slow Cooker Keto Broccoli Soup

Soup for dinner? But not just any soup! There’s nothing more comforting than this amazingly delicious, creamy, and tasty slow cooker keto broccoli soup!

Slow Cooker Keto Broccoli Soup

 

 

Keto Cheesy Creamy Broccoli with Bacon

You have to try this delicious Keto cheesy, creamy broccoli casserole with crispy bacon on top; the perfect side dish your whole family will love, and that goes with fish, meat, chicken, or by itself!

Keto Cheesy Creamy Broccoli with Bacon

 

Keto Air Fryer Crispy Beef and Broccoli Stir-Fry

Furthermore, are you in the mood for a low-carb Asian-inspired stir fry? Then this yummy crispy Beef and Broccoli stir fry recipe is the way to go! This keto-friendly dish is a fast and easy meal that will leave you feeling full and refreshed.

https://gethealthystayhealthy.net/recipe/keto-air-fryer-crispy-beef-and-broccoli-stir-fry/

 

Metabolism Boosting Veggie & Fruit Smoothie

Looking for something to give the right amount of energy in the morning while helping you to lose weight? Check out this delicious and super healthy metabolism-boosting veggie & fruit smoothie recipe!

Metabolism Boosting Veggie & Fruit Smoothie

 

 

9 Different Types of Shellfish

If shellfish is in your vocabulary, then you are in the right place; for the seafood lover, shellfish is a top item on the grocery list. But if you are a true shellfish fan, you should know all the different types of shellfish.

Types of Shellfish

Shellfish take center stage in tons of delectable meals across different cuisines, but that’s not all; shellfish are not only delicious but also offer numerous health benefits. Shellfish are packed with healthy fats, protein, and nutrients such as vitamin B12, omega-3 fatty acids, and zinc. All in all, shellfish helps in promoting a healthy heart, immune system, and brain.

There are tons of different ways you can enjoy shellfish, and different shellfish types are the reason why we’ll be covering all the different varieties and how to keep them stored so you can get the most out of your shellfish at home.

Types of Shellfish

Though it may sound like a specific kind of fish, shellfish actually means an extensive variety known as spineless invertebrates. These are distinguished for having their skeleton in the exterior of their bodies.

Shellfish have been enjoyed for ages all over the world thanks to their tender texture and fantastic taste. They are found in both saltwater and freshwater. These can be categorized into two main kinds, crustaceans and mollusks.

Check out nine different types of shellfish you’ve probably eaten more than once.

Crustaceans

Lobster

types of shellfish: Lobster

These are widely regarded as pricey seafood items and perhaps the most succulent. You’ll find the meat in its claws, legs, and claws. Pair your lobster either warm or chilled with butter for a happy feast.

Lobsters are also considered the most popular type of shellfish; at the beginning of their life lobsters, shed their shells numerous times, but it decreases dramatically as they get older. It is believed lobsters can live longer than humans and may weigh up to 40 lbs.

Crayfish or Crawfish

types of shellfish: Crayfish or Crawfish

This freshwater fish looks like a lobster, only smaller and with a lot less meat to eat. These grow up to 6 inches in length and are green, dark brown, or sandy shade. They have bulging eyes, big tongs as front legs, and a sharp snout. Crawfish eat smaller fish, tadpoles, snails, and plants.

These are consumed all over but are a big part of Scandinavian, Australian, French, and US cuisines. There are a few different recipes with crawfish, including crawfish pie, crawfish dressing, or crawfish pie.

Shrimp

types of shellfish: Shrimp

Shrimp, also known as prawns, is another shellfish with a strong shell; like lobsters, shrimps also shed their shell as they grow. Though shrimps have numerous legs, these do not crawl like other crustaceans; instead, they swim using their legs and tail.

Shrimp make a trendy dish; you can enjoy these in tons of different recipes such as shrimp scampi, garlic butter shrimp, grilled shrimp, prawn cocktail, and hundreds more.

Crab

types of shellfish: crab

The crab is another crustacean that sheds its shell and has ten legs. Characterized for its scissors-like front pincers, these are used in a wide variety of dishes, including sushi. Crab can be roasted, grilled, steamed, or boiled, and its meat is delicious when paired with creamy sauces.

Mollusks

Oyster

types of shellfish: Oyster

Oysters are members of the bivalve mollusks family hailing from the Atlantic side; for that reason, oysters found in the US are most likely from cultivated grounds.

Oysters offer a tender body under their sturdy shells. They have a gooey texture and are commonly served cold while still in their shell with butter, salt and lemon. These offer fantastic nutrition as they hold iron, calcium, and vitamin A and B12.

Clams

types of shellfish: clams

Clams are composed of two shells with two separate parts; they grow as big as 1.2 meters long and are mostly found in both the Pacific and Indian oceans.

Clams make flavorful meals, including clam fritters, clam dip, and the world-famous clam chowder. These can be baked, steamed, boiled, and even be consumed in their raw state.

Octopus

types of shellfish: Octopus

If you are a seafood lover, then you must have tried octopus by now. Though it may have a scary and ugly-looking shape, the octopus is actually heavily consumed worldwide. It is used in pasta dishes, salads, sandwiches, soups, etc.; its tentacles are eaten raw, offering a mild flavor and juicy texture. It is also very nutritious, offering a high content of vitamin B12.

Squid

types of shellfish: squid

Squids are part of the cephalopod mollusk group. It is characterized by using a kind of black ink as protection in its natural state. Squid offers a leathery texture and buttery flavor. You’ve probably had calamari as an appetizer more times than you know. It is common to enjoy it with lemon and tartar sauce or as an addition to salads and pasta meals. In some countries, it is consumed raw.

Snail

types of shellfish: snails

Have you heard of escargot before? It is a well-known snail dish. Snails are part of the gastropod mollusk family. It is famous in many countries, including Turkey, China, Nigeria, Algeria, France, and the US.

Snails which are a great source of iron and protein, are also commonly utilized in sauces and pasta dishes.

How To Keep all Types of Shellfish Fresh?

Like all fresh proteins, all shellfish belong inside your refrigerator.

Fresh shellfish must be kept in an open container in the fridge. It would be best if you didn’t store it in water since it will expire.

To keep your shellfish fresh, follow the steps:

  1. Transfer your shellfish to an open container
  2. To retain humidity, place a damp towel on top to
  3. Set bowl in a second bowl filled with ice

How To Store Shellfish So It Stays Fresh For Longer

Storage times depend on the shellfish type. Those that close their shells completely can be kept for up to a week. Examples include oysters, littlenecks, butter clams, and cockles.

Shellfish that cannot completely close their shells can be stored for three to four days. This includes horse clams, mussels, soft shell clams, geoducks, and razor clams.

  • Should store shellfish outside their shells in a refrigerator for up to three days.
  • If you have leftover cooked shellfish, this should be in good shape for a couple of days inside the fridge.
  • It would help if you cooked live lobsters and crabs on the day they are purchased. Refrigerate in loose Zip-loc bags or in a bowl, covered with wet paper towels to keep them moist.

Can You Freeze different Types of Shellfish?

Shellfish can absolutely be kept frozen.

If you have leftover cooked shellfish, this should be in good shape for up to three months in the freezer.

  • Store shellfish outside their shells in a freezer for up to three months.
  • Shucked shellfish can be placed in a sealed container and frozen for months.

What To Do With Shellfish Before They Go Bad?

Shellfish is highly perishable, so you need to keep an eye on contaminated shellfish; common signs include presenting a tainted odor or taste. So even if you’ve had it in the fridge, keep an eye for any spoilage signs and discard it immediately to avoid food poisoning.

But before your shellfish goes to waste, there are tons of perfectly delicious recipes you can use your shellfish for, check out below some of our favorite shellfish recipes.

Our Favorite And Easiest  Recipes with types of Shellfish

Keto Air Fryer Foil-Packet Lobster Tail

Get ready to impress with these delicious meaty lobster tails cooked in your air fryer! In just minutes and with a few simple ingredients, you and yours can indulge in this fantastic recipe, guaranteed to impress even the most demanding palates.

https://gethealthystayhealthy.net/recipe/keto-air-fryer-foil-packet-lobster-tail/

 

Keto Air Fryer Crab Legs

These crab legs are not only carb-free, but they’re also packed with good fats, nutrients, and minerals. They’re keto-friendly, and you can make them in your air fryer in just a few minutes. Perfect for a quick, simple yet delicious meal.

https://gethealthystayhealthy.net/recipe/keto-air-fryer-crab-legs/

 

Slow Cooker Keto Garlic Shrimp

Looking for a fancy snack that you can make in your slow cooker? Then check out this yummy slow cooker keto garlic shrimp recipe!

This recipe is a perfect choice for those non-meat eaters, plus this dish needs very little attention, so you can focus the rest of the time on dealing with the main dishes.
https://gethealthystayhealthy.net/recipes/slow-cooker-keto-garlic-shrimp/
Slow Cooker Keto Crab Dip

Get ready to impress with this delicious slow cooker keto crab dip recipe; it’s not only easy and flavorful but also keto-friendly.

This recipe is perfect for your next gathering and the perfect side dish to stay on track with your healthy eating habits. Just let your slow cooker do all the work.

Slow Cooker Keto Crab Dip

 

 

10 Best Keto Replacement Shakes that Actually Work

Are you looking to change your eating habits once and for all and have decided to go keto? Or simply looking for low carb meal replacement options?

Since you’ve most like have spent countless days at home by now (you know due to this pandemic thing and all), and you’ve already covered all the phases and have reached the one where you want to eat, right, but don’t even know where to start? Then, we welcome you!

It doesn’t matter if you’ve been into healthy eating for years or are just starting; in here, you’ll find concepts that will help you stay on track with your goals and to be creative when well, you don’t feel like cooking -and we all have plenty of those days.

What Is A Low Carb Meal Replacement?

A low carb meal replacement is exactly as it sounds -you eat something to replace something else. Being on a meal replacement regime has proven to be effective in losing weight faster than on a regular diet plan.

A meal replacement is made to provide all the necessary nutrients, minerals, and vitamins that you would normally get from a full meal in a few words.

It can be a drink, a bar, or even a soup -made with the sole purpose of cutting your daily intake of calories, thus helping you to shed excess body weight. So yes, a low carb meal replacement can definitely help you to lose unwanted weight and to keep the weight off.

Low carb meal replacement shakes and bars have become highly popular for those who lead a fast-paced, hectic lifestyle. In other words, these are low carb meal replacement options ‘on-the-go, not the typical on-the-move snacks.

Pros & Cons of Meal Replacements

Among the pros of meal replacements shake we can mention:

  • They come loaded with all the vital nutrients and vitamins that you require to lead a healthy and energy-filled life.
  • It keeps you full and also helps you stay active and alert throughout the day.
  • Meal replacement shakes come with various other ingredients and fiber that work together to control your hunger.
  • Meal replacement shakes are quite easy and quick to prepare.

Among the cons of meal replacements we can mention:

  • Several shakes come loaded with sugar that can largely affect your body’s capabilities to lose weight.
  • There are no studies that prove their worth if you have it for a long time.
  • These are quite pricey.
  • You may not like the taste of some shakes and can even cause your stomach to bloat.

Low Carb Meal Replacement in A Keto Diet

You may be looking to lose excess body weight, and a keto diet is perfect for doing the trick. Once you start a keto diet (a low carb, high-fat diet), your body enters a ketosis state, which makes you shed all those extra lb’s.

There are tons of keto recipes out there. However, baking and broiling, and air-frying may not work all the time, especially for those on a tight schedule.

This is when a low carb meal replacement alternative looks all the more attractive -because, as we mentioned before, you can quickly whip up a shake and be on your way.

How Do Keto/ Low Carb Meal Replacements Work?

Keto and meal replacements combine when you are looking for low carb meal -let’s say a shake, for instance, that can replace what you would normally have to lose weight.

There are many meal replacement shakes that can help you lose weight and get back in shape. However, you must take some time and choose the right shake carefully to get the most benefits out of it.

Keto-friendly shakes are made from real and high-quality food ingredients. Most comes packed with probiotics, fiber, complete protein, organic greens, and healthy fats. Designed to help you stay properly energized throughout the day.

Keto Shakes vs. Low Carb Shakes

You may be thinking that keto shakes and low carb shakes are the same. However, there is a slight difference in between. It all comes down to the number of carbohydrates in a specific shake.

First, we have ketogenic shakes, which will have extremely low carbohydrate content, which will push your body into a ketosis state.

On the other hand, low carb shakes will still have low carbohydrate content; but will not be enough to push you into ketosis.

Best Keto Replacement Shakes To buy

1. Ketoscience Ketogenic Meal Shake – Buy it at Amazon for $24.95

Are you looking to change your eating habits once and for all? Or simply looking for low carb meal replacement options? We'll help you stay on track.

2. Sated Keto Meal Shake – Buy it at Amazon for $36.00

What are the Best Low Carb Meal Replacement Shakes and Bars?

3. Ketond Ketogenic Meal Replacement Powder – Available at Amazon for $59.95

What are the Best Low Carb Meal Replacement Shakes and Bars?

4. Ketologie Keto Shake – Buy it at Amazon for $59.95

Are you looking to change your eating habits once and for all? Or simply looking for low carb meal replacement options? We'll help you stay on track.

5. KetoLogic Keto Meal Replacement Shake – Buy it at Amazon for $44.99

Are you looking to change your eating habits once and for all? Or simply looking for low carb meal replacement options? We'll help you stay on track.

6. SlimFast Keto Meal Replacement Shake – Buy it at Amazon for $14.97

Are you looking to change your eating habits once and for all? Or simply looking for low carb meal replacement options? We'll help you stay on track.

7. Keto Cheesecake Shake Mix – Buy it at Amazon for $29.99

Are you looking to change your eating habits once and for all? Or simply looking for low carb meal replacement options? We'll help you stay on track.

8. Left Coast Performance Keto Chocolate Shake – Buy it at Amazon for $44.99

Are you looking to change your eating habits once and for all? Or simply looking for low carb meal replacement options? We'll help you stay on track.

9. Ample K Meal Replacement Drink – Pack of 12 bottles available at Amazon for $96.00

Are you looking to change your eating habits once and for all? Or simply looking for low carb meal replacement options? We'll help you stay on track.

10. Keto Chow Keto Meal Replacement – Bulk Meal pack available at Amazon for $79.00.

Are you looking to change your eating habits once and for all? Or simply looking for low carb meal replacement options? We'll help you stay on track.

When Is The Best Time Of Day To Have A Meal Replacement?

There is actually no set rule on when exactly is the best time to have a low carb meal replacement shake. You can even have one or two a day, whether at breakfast time, lunch, or between meals. This way, you’ll be creating the habit of eating more meals during the day, allowing you to transition into other healthier food choices.

The question of when to have them is more about analyzing which times will most benefit you and help you towards your weight loss goals!

You can have a satisfying breakfast, a tasty and filling lunch, fuel before or after a workout, or a healthy snack between meals.

Are Meal Replacement Shakes Good For Weight Loss?

Meal replacement shakes are highly effective and useful when it comes to weight loss. These shakes are generally quite healthy to consume. As stated at the beginning of this article, these provide all the essential vitamins and minerals that your body needs daily.

Best Meal Replacements Bars

Protein bars are a convenient, grab-and-go option when you need a quick meal or filling snack. Check out five of our favorite healthy keto-friendly protein bars.

1. Primal Kitchen protein bars – 12 Bars available Primal Kitchen for $23.95

Are you looking to change your eating habits for those of a human once and for all? Or simply looking for low carb meal replacement options?

2. Dang bars – 12 pack available at Amazon for $29.98

Are you looking to change your eating habits for those of a human once and for all? Or simply looking for low carb meal replacement options?

3. BHU keto bars – 8 pack bundles available at Amazon for $24.95

Are you looking to change your eating habits for those of a human once and for all? Or simply looking for low carb meal replacement options?

4. Atlas protein bars – Atlas 10 pack available at Amazon for $29.90

Are you looking to change your eating habits for those of a human once and for all? Or simply looking for low carb meal replacement options?

5. Keto Bars – 10 pack box available at Amazon for $29.95

Are you looking to change your eating habits for those of a human once and for all? Or simply looking for low carb meal replacement options?

Best Keto Replacement Shakes and Bars Recipes

Keto Replacement Shakes:

Keto Coconut Blueberry Smoothie Recipe

This Keto Coconut Blueberry Smoothie Recipe is delicious, refreshing, and so easy to make!

Keto Coconut Blueberry Smoothie Recipe

Keto Blueberry and Peanut Butter Smoothie Recipe

This Keto blueberry peanut butter smoothie recipe, in my opinion, is the best of both smoothies and fat bombs.

Keto Blueberry and Peanut Butter Smoothie Recipe

Low Carb Cinnamon Almond Butter Meal Replacement Shake

This fantastic cinnamon almond butter meal replacement shake is not only satisfying and delicious, but it is also low carb and suited to keep you on track with your meal plan.

Low Carb Cinnamon Almond Butter Meal Replacement Shake

Keto Replacement Bars:

Low Carb Strawberry-Banana Meal Replacement Bars

You need to try these fantastic low carb strawberry-banana meal replacement bars!

Low Carb Strawberry-Banana Meal Replacement Bars

Low Carb Peanut Butter Cream Cheese Protein Meal Replacement Bars

Your life needs these yummy low carb peanut butter cream cheese protein meal replacement bars.

Low Carb Peanut Butter Cream Cheese Protein Meal Replacement Bars

Low Carb Chocolate and Almond Meal Replacement Bar

You ought to try this amazing low carb chocolate and almond meal replacement bar recipe!

Low Carb Chocolate and Almond Meal Replacement Bar

Sign up for our Get Healthy Stay Healthy Newsletter and automatically receive our latest & greatest delivered right to your inbox! Follow Get Healthy Stay Healthy on Facebook, Twitter, Pinterest, and Instagram for all of the newest articles, recipes, and meal plans!

We love to hear from you, so if you make a Get Healthy Stay Healthy recipe make sure you take a picture and share it on Instagram with @ketosidedishes.

10 Fast Food Keto Hacks

The hype of keto diets and keto lifestyle is definitely here to stay; every day, more and more people adopt this healthy way of eating, obtaining life-changing results. Many tend to think that you can’t have any fast food on a keto diet. However, you may be surprised at how varied a keto menu actually is.

For those on the unknown, a ketogenic diet is basically a low-carb, high-fat diet. By drastically reducing one’s carb intake, a keto diet shifts the body into what is known as ketosis, a metabolic state where fat is burned for energy.

If done right, a keto diet yields great health benefits, all while consummating substantial amounts of bacon! And what food group is more bacon-friendly than fast food?

To make you a believer, learn more about fast food keto-friendly hacks -and see for yourself how the two become unexpectedly compatible.

Check out the Fast Food Keto-Friendly Hacks you must need to know about to enjoy your favorite meal and still be on ketosis.

Best Keto Fast Food

So let’s imagine it is one of those days when a tasty home-cooked keto meal is not happening, whether because you forgot to plan your meals, are on a trip, and fast food restaurants are the only option around. Or simply because you crave that greasiness that you can only get from a fast food meal. Whatever the reason, do not panic.

The key is knowing where to go and what and how to order -to stay in that ketosis state we talked about before. All you have to do is keep in mind that your body is burning fat for energy rather than typical carbohydrates. In other words, you must avoid carbs at all costs.

It can be tricky for sure, so check out below a few helpful keto hack tips:

  • For example, let’s say you want to order a burger -to make it fit into your keto habits, you may want to order it without the buns.
  • If tacos are your thing, then how about ordering lettuce wraps instead of corn tortillas. Order tacos with beef, sour cream, cheese, and avocado, and skip out on the taco shell.
  • When ordering breakfast, ask for bacon, sausage, cheese, and egg sandwich and remove the bread before eating.
  • When ordering a salad, avoid dressings and sauces as most of these are full of processed sugar. Instead, get a side of olive oil and lemon or vinegar.
  • Stay away from soups. They tend to be full of sugar and flour.

So let’s say you have no other option than to eat outside. No worries, even if you have to eat while on the road, there are fast food options to help you not betray yourself and stay on track with your low-carb meal plan.

The fast-food restaurants below can also become keto options following some of the previously mentioned tips.

  • Chipotle
  • El Pollo Loco
  • In-N-Out Burger
  • Burger King
  • KFC
  • Subway
  • Panda Express

Sub In A Tub- The Bunless Sandwich

The principle when it comes to ordering sandwiches is always to order yours without a bun. In other words, these become a bunless sandwich.
In one particular sandwich joint, this bunless sandwich’ has been labeled with a rather interesting name. Every time you order a sandwich without the bun at Jersey Mike’s, it is known as the sub ‘in a tub.’

Jersey Mike’s popular Sub in a Tub comes with steak, peppers, onions, and melted white American cheese that’s grilled-to-order on their flat top grill in-store and then served on a bed of lettuce. Perfect for low-carb dieters.

Sounds delicious, right! You can order a BLT sub in a tub. Add mayo, oil, vinegar, and spices.
Estimated macros: 1005 calories, 6g net carbs, 102g fat, and 12g protein.

Keto Hacks – Fast Food Tips

Check out a few general tips to make the best keto-friendly choices. After all, even the healthiest among us are faced with fast food from time to time.

  • Bring your own seasoning. If you have the opportunity to make your own, it will give you more options, such as keto ketchup, barbecue sauce, and more. Remember, most fast food dressings and sauces are filled with sugar.
  • Ask for extras. If you think you are not getting enough food, ask for low-carb extras such as lettuce, tomatoes, cucumbers, olives, pickles.
  • Always skip the bun. Even if it is not on the menu, you can always ask for no bun on any sandwich.
  • Go for the meat, cheese, and veggies. Always stick to the main staples of keto, and you’ll be fine. Plus you can find them even at fast food shops.
  • Check for nutrition facts. Most restaurant websites have nutrition info online.
  • Check your order. Always double-check before leaving; you don’t want to end up with fried chicken instead of grilled.
  • Watch out for sugary dressings, breaded toppings, fried foods, potatoes, creamy or thick soups.

Keto Hacks When it Comes to Fast Food Options – What to Order

Thanks to all the diet gods, many fast-food restaurants have joined the keto bandwagon and have added lots of new items to their menus. All suitable for the keto lifestyle. Take your pick!

  • Arby’s
    What to order:
    1. The thinly sliced turkey and roast beef are delicious even without a bun. Just be careful of sneaky carb sources like sweet bacon or condiments.
    2. To really up the fat quotient, opt for the limited-time garlic butter steak sandwich minus the bun) which has pepper bacon, a filet, and roasted garlic butter.
  • Wendy’s
    What to order:
    1. Order any sandwich at Wendy’s to be served without the bun or in a lettuce wrap.
    2. Another option is the half-size of the Southwest avocado chicken salad.
  • Dunkin Donuts
    What to order:
    1. A great breakfast option would be to order a Sausage, Egg, and Cheese Sandwich. Just be sure to skip the muffin. This breakfast contains about 32 grams of fat, 3 grams of net carbs, and 16 grams of protein.
  • Chipotle
    What to order:
    To make a Chipotle bowl keto appropriate, swap out your rice and beans for Chipotle’s brand new super greens and get yourself a hearty and satisfying salad. Ditch the corn salsa, the tomato salsa is a better choice, and you’ll be all set.
  • El Pollo Loco
    What to order:
    El Pollo Loco Fit Bowls features fire-grilled chicken on a bed of spinach, lettuce, and red cabbage with additional, varying salsas!
  • In-N-Out Burger
    What to order:
    At In-N-Out Burger, you’ll be happy to know you can make any burger keto-friendly by ordering it “protein style,” thus swapping out the buns for a crisp lettuce wrap.
  • Burger King
    What to order:
    You can make any Whopper (and even any of the chain’s burger choices) keto by skipping the bun and ketchup. It the same thing if you’re a McDonald’s person.
  • KFC
    What to order:
    Forget the Colonel’s crispy fried chicken and order Kentucky grilled chicken instead.
  • Subway
    What to order:
    Opt for a salad instead of a sub! Stay away from the meatballs and sweet onion teriyaki, as well as overly sugary dressings.
  • Panda Express
    What to order:
    Instead of getting rice or chow mein, definitely choose steamed veggies as the base of your meal.

Homemade Fast Food-Style Keto Recipes

With so many fast food-style recipes, it can be a little overwhelming knowing where to start. The best advice we can give you to begin cooking at home is to take upon those recipes you already know you like and enjoy eating.

Later in your homemade cooking path, you can always experiment with other keto fast food recipes; if you feel adventurous, that is.

Check out below our top picks for different keto fast food-style recipes you can make at home! Make sure to choose your favorite and let us know what you think! Remember, cooking is a labor of love.

Keto Burger with Low-Carbs Bun

Check out this Keto Burger in a warm bun, made of almond flour, therefore no carbs and no regret!

Keto Burger with Low-Carbs Bun

Keto Cheese Shells Tacos Recipe

It’s taco night; you can’t eat carbs! No problem, try out this lo-carb Keto Cheese Shells Tacos Recipe that you can make on Taco Tuesday or any other day.

Keto Cheese Shells Tacos Recipe

Keto Almond Flour Tortillas

Are you ready to have a real taco, burrito or wrap, made with a real tortilla instead of lettuce? Now you can start with your Keto Almond Flour Tortilla recipe.

Keto Almond Flour Tortillas

Keto California Sushi Roll

Sushi rolls during keto? Yes and no, well, no if you plan to eat a regular sushi roll, but yes, if you make this Keto California Sushi Roll recipe!

Keto California Sushi Roll

Keto Cheese Zucchini Lasagna Recipe

If you are tired of the same dishes, this Zucchini Lasagna Recipe will certainly inspire your creative side.

Keto Cheese Zucchini Lasagna Recipe

Keto Cauliflower Mac and Cheese Recipe

This amazingly delicious mac and cheese make for the perfect dinner, guaranteed to become a family favorite and, at the same time, a perfect option to keep up with your low-carb meal plan.

Keto Cauliflower Mac and Cheese Recipe

Easy Keto Pizza Recipe

This easy keto pizza recipe is so yummy you won’t believe it is only three net carbs!

Easy Keto Pizza Recipe

Easy Keto Cauliflower Pizza Crust

After you try this delicious pizza crust, you will look at cauliflower with new eyes!

Easy Keto Cauliflower Pizza Crust

Keto Cheesecake Factory Inspired Cajun Jambalaya Pasta Recipe

If you like spicy food, you will be a fan of this fantastic Cajun Jambalaya pasta recipe inspired by the original recipe of the world-famous Cheesecake Factory.

Keto Cheesecake Factory Inspired Cajun Jambalaya Pasta Recipe

Just in case you feel inspired to make this last recipe but don’t know how to make perfect zucchini noodles, below you’ll find three different options so you can get your very own spiralizer and make all the zoodles you want!

1. Make all your spiral dreams come true with Spiralizer 5-Blade Vegetable Slicer, Strongest-and-Heaviest Spiral Slicer, Best Veggie Pasta Spaghetti Maker for Keto/Paleo/Gluten-Free, Comes with 4 Recipe Ebooks.  

Keto Hack,Fast Food Keto Hacks

Find the Spiralizer 5-Blade Vegetable Slicer on Amazon for $25.97  

2. Original SpiraLife Spiralizer Vegetable Slicer – Vegetable Spiralizer – Spiral Slicer Cutter

Keto Hack,Fast Food Keto Hacks

Find this handy kitchen gadget on Amazon for only $11.97

3. Check out the OXO Good Grips Handheld Spiralizer, Green, 1 Blade -perfect for curly fries, frittatas, salad garnishes, low-carb entrees, and desserts!

Keto Hack,Fast Food Keto Hacks

Also, on Amazon for $15.61

Furthermore, sign up for our Get Healthy Stay Healthy Newsletter and automatically receive our latest & greatest delivered right to your inbox! Follow Get Healthy Stay Healthy on Facebook, Twitter, Pinterest, and Instagram for all of the newest articles, recipes, and meal plans!

We love to hear from you, so if you make a Get Healthy Stay Healthy recipe or know about any other Fast Food Keto Hack, we left out, make sure you take a picture and share it on Instagram with @ketosidedishes.

3 Keto Pre Workout Supplements, Snacks And Tips

We all know how dieting by itself is just not enough; if you want real results, then dieting and working out need to become consistent in your newly adopted healthy lifestyle. If you follow a keto diet, then keto pre-workouts are in order.

While on this diet, your intake of carbs is restricted, plus you are loading in the fats; not the best of scenarios to hit the gym in beast mode. Why do you ask? Fat can be slow to digest, sticking around in the stomach for a longer period of time than carbs. And that can make things difficult for you at the gym.

There are certain snacks you should be eating before working out while on keto.

Be clear that you do not want to shove a huge intake of fat into your belly before heading to the gym, but you also can’t fill up on carbs!

That’s why some are keto-specific supplements and snacks that will help boost your performance and last longer during a workout.

Best Keto Pre Workout Supplements

A pre-workout supplement is often easily spotted at your gym; these drinks are made of various ingredients aiming to improve your athletic performance during workouts.

However, a pre-workout supplement, commonly referred to as a pre-workout, is not always created the same, so the ingredients may not satisfy your keto needs.

There are many pre-workout supplement options, but your keto pre-workout supplement should contain beta-aline, caffeine, creatine, Beta-Hydroxybutyrate.

  • Caffeine, which improves the use of fat for fuel and aids alertness, strength, and endurance.
  • Beta-alanine, a molecule that’s scientifically proven to improve muscular endurance by buffering acid in your muscle.
  • Creatine for increased power output supports muscle performance.
  • Beta-Hydroxybutyrate (BHB) is a compound that your cells’ mitochondria can use to produce energy when glucose is absent.

Check out below some of the best keto pre workout supplements:

1. Sheer Strength Labs – Keto Pre Workout Powder

keto pre workout

Sheer Keto Pre-Workout contains caffeine and beta-alanine. In addition also contains calcium, magnesium, and sodium, all of which your muscles need to contract.

It effectively boosts energy and performance. However, its sweet taste may be overpowering for some.

The recommended usage is to take one serving 15 to 30 minutes before your workout training. All you need to do is blend into 8 oz of cold water.

Find this KETO Pre Workout Powder on sheerstrengthlabs available for $49.99

2. Perfect Keto Perform Sports Drink

keto pre workout

Perfect Keto Perform is designed explicitly for trainees on a ketogenic diet. It is carb-free. However, it has a powerful energy booster due to its content of Beta-Hydroxybutyrate.

It effectively boosts energy and performance, supports fat burning, enhances blood flow, contains zero carbs and zero grams of sugar, has no additives or fillers, and provides clean and smooth energy without ever leaving you jittery.

Find Perfect Keto Perform Sports Drink on perfectketo available for $42.99

3. BPI Sports Pre-Workout

keto pre workout

BPI Sports pre-workout contains BHB and caffeine. Both boost your vigor and workout performance so that you can push your workout to its fullest potential.

It effectively boosts energy and performance and aids focus and alertness. It is also available in several flavors.

Find BPI Sports Pre-Workout at bpisports, available for $31.99

Why Take a Keto Pre Workout Supplement?

You may have never thought about taking a pre-workout supplement before, but if you are eating right and exercising enough, the next step might be to take a pre-workout supplement.

Did you know they can be of great benefit to help you with your fitness goals?

A pre-workout supplement -something you take before your exercise -will basically enhance your athletic performance.

Maybe you’ve had a long day at work and are feeling sluggish; a pre work out will provide the extra boost to help get you through a workout. In other words, it will enable you to give it your all at the gym so you can get the best of your fitness results.

These are formulated to raise energy and motivation, elevate fat burning, improve blood circulation and boost strength and endurance.

All of this will help you push harder so you can make better progress.

According to professional trainers, pre-workout is also used to help prevent muscle glycogen depletion -which causes fatigue and exhaustion.

Keto Pre Workout Tips

When you’re on a low-carb diet and want to work out, you probably think: What can I eat before working out that will give me tons of energy?

It’s ubiquitous to hear that you should eat carbs before working out to have more energy. However, it would help if you remembered that your body doesn’t need carbs for energy when it has ketones. In other words, you don’t need more carbs before working out because you get your fuel from body fat, not carbs.

Find below a few tips that can help you understand what to eat on keto before your workout.

  • Eat protein

Protein is a pre-workout option that you can eat on keto. A keto-friendly protein bar, shake or snack on some low-carb jerky can really help your muscles since protein has amino acids.

  • Drink a keto shake with MCTS

MCT or Medium Chain Triglycerides is a type of healthy fat found in coconut oil. It is easily digestible and raises ketone levels to give you quick and clean sources of energy.
You can make your low carb protein shake and add MCT-fortified protein powder before they work out.

  • Eat good fats

Good fats are your non-unsaturated and poly-unsaturated fats that come from whole foods. Remember, while on keto, your body is burning fat for energy, so if you incorporate good fat into your diet, you can have more energy.

  • Eat a full meal

This is a matter of preference; while some don’t like working out with a full stomach, others find that if they eat an entire keto-friendly meal, they have more energy.

  • Hydrate

This might seem obvious, but it’s always important to stay hydrated to make it through a workout.

  • Eat a small amount and adjust.

If you aren’t sure how much you will need, take a few bites of a protein bar or a small shake with MCTs and see how you feel. You can always make adjustments if you start wearing out.

Best Keto Pre Workout Snacks – What to Eat Before You Exercise

Wondering what keto snacks to eat before you workout? There are some lower-carb choices of snacks that will adequately help you go harder and longer:

1. Fresh Berries

While fruits are allowed on the keto diet, you have to watch how much you consume since they have sugars, even natural ones. When consumed in moderation, berries can make for a great snack before your workout.

2. Greek Yogurt or Cottage Cheese

According to experts, both Greek yogurt and cottage cheese can provide a low level of carbohydrates, the fat you need on this diet, and a nice source of natural protein to fuel your workouts.

3. Keto Bars

Keto protein bars such as Dang Bar and Perfect KETO make nice pre-workout snacks.

In addition to the previously mentioned snacks, fat bombs are super popular among keto dieters. These are a great combination of a delicious snack and the right fats your body needs to help you stay on track with your meal plan and stay in ketosis.

Fat bombs are super easy to make; these snacks often require few ingredients and no cooking. There are all the combinations imaginable, sweets and savory.

Below we’ll show you our top three fat bomb recipes that will give you great benefits before your workout.

1. Butter Coconut Keto Pre Workout Fat Bomb

This keto butter coconut fat bomb is simply delicious and just what you need before your workout! These are loaded with nutrients, low in sugar, and sure to fit your keto goals!

Keto Butter Coconut Pre Workout Fat Bomb

2. Coconut Lemon Keto Pre Workout Fat Bomb

Looking for that perfect snack before your workout? Then this coconut lemon fat bomb recipe is just what you need.

Keto Coconut Lemon Pre Workout Fat Bomb

3. Yummy Anti-Inflammatory Fat Bomb

Did you know that a fat bomb can be both a delicious snack and also have an anti-inflammatory effect! Check out this yummy anti-inflammatory fat bomb recipe!

Yummy Anti-Inflammatory Fat Bomb

Furthermore, sign up for our Get Healthy Stay Healthy Newsletter and automatically receive our latest & greatest delivered right to your inbox! Follow Get Healthy Stay Healthy on Facebook, Twitter, Pinterest, and Instagram for all of the newest articles, recipes, and meal plans!

We love to hear from you, so if you make a Get Healthy Stay Healthy recipe or know about any other snacks or tips we left out, make sure you take a picture and share it on Instagram with @ketosidedishes.

14 Types Of Root Vegetables With Pictures

Root vegetables are always around in the kitchen; these comestible plants that grow underground offer a slew of nutrients, and today we’ll learn about these 14 Types Of Root Vegetables With Pictures!!

You may not be a fan of all root veggies, but there’s certainly one that you probably enjoy most. While we might not pay much attention to root vegetables, these are a must when going to the market. Root veggies have high nutrients content and are key in tons of recipes across different cuisines. These not only help enhance the flavors of your meals but are also wholesome and super beneficial to our bodies.

It is, in fact, due to the root part that these veggies can hold minerals, vitamins, proteins, and carbohydrates. Since the beginning of time, many have taken into their own hands the cultivation of their own veggies, making them an essential part of a complete and healthy diet.

Today we’ll keep our focus on the types of root vegetables there are out there. So, elevate your knowledge about root vegetables and find out which types and how to properly store them so you can get the most out of root veggie needs at home.

14 Types Of Root Vegetables With Pictures

Turnips

Types Of Root Vegetables With Pictures: Turnips

Turnips belong to the Brassicaceae family and have their origin in Asia. Also known as the white turnip, this plant doesn’t need much time to grow, and it does better in cooler climates. Can consume both turnips and leaves; the same goes for young and fully mature turnips since both can be consumed raw.

Turnips are filled with flavor and offer ideal nutrients including, includingC; turnips are great raw, in salads, even fried.

Sweet Potatoes

Types Of Root Vegetables With Pictures: sweet potatoes

These belong to the Convolvulaceae family and are a favorite of many due to their mild sweetness. It is considered a far relative of the potatoes and is sometimes mistakenly called yam. The leaves and shoots of sweet potatoes can also be consumed.

This type of root veggie holds numerous antioxidants, manganese, fiber, and vitamins, making them ideal for keeping a healthy immune system, among many other amazing benefits.

Radishes

Types Of Root Vegetables With Pictures: Radishes

Radishes like turnips also belong to the Brassicaceae family. It is consumed raw, typically as an addition to fresh salads. Radishes have a crunchy texture and are somewhat spicy. These are white on the inside while red, pink, yellow, purple, and even black on the outside.

These little fellas are also very nutritious; they have vitamins, potassium, and other minerals that support a healthy immune system, keep blood pressure stable and help digestion issues.

Celeriac

Types Of Root Vegetables With Pictures: Celeriac

This type of root veggie hails from the Mediterranean basin; it is also called knob celery or celery root and is packed with antioxidants, minerals, and vitamins. The antioxidants in celeriac help the body stay clear from Alzheimer’s, heart disease, and cancer.

Its shoots and stems are both edible, and the root can be consumed raw or cooked. It is preferably eaten raw since it offers lots of flavors and has a soft texture to it. If cooked, it can be blanched, roasted, mashed, stewed, or sautéed.

Parsnips

Types Of Root Vegetables With Pictures: parsnips

These belong to the Apiaceae family, and it has an elongated form with peel and flesh in a light shade. Parsnips have an earthy and sweet flavor versatile enough for numerous dishes.

Parsnips not only hold vitamins, antioxidants, minerals, and soluble and insoluble dietary fiber; but are also helpful in weight loss due to their high water content.

These veggies, which can also be consumed cooked or raw, additionally aid lower blood pressure, cholesterol, and inflammation.

Carrots

Types Of Root Vegetables With Pictures: Carrots

Carrots are widely popular in numerous dishes; these orange and mildly sweet veggies can also be found in black, purple, white, red, and even yellow shades. It is accepted that carrots originated in Persia and made their arrival to the US after World War I.

Due to the carotenoids present in carrots, these can support a healthy immune system which means it protects the body from numerous illnesses. Consuming carrots can also help reduce cholesterol and enhance eyesight.

Lotus Root

Types Of Root Vegetables With Pictures: Lotus Root

These veggies are also called lotus stem hails from China and India. They have a crispy consistency and a sweet taste, compared to water chestnuts.

Lotus root is a common addition to salads; however, the whole plant, stalks, seeds, roots, and even flowers are edible. The lotus stem curry is a popular dish, and the stems are known to offer magnesium, vitamin c, copper, dietary fibers, and zinc. This combination of nutrients helps your body achieve a strong immune system.

Crosne

Types Of Root Vegetables With Pictures: Crosne

Crosne, which has a worm-like shape, belongs to the Labiatae family. It is believed to have its origin in either Japan or China. It is also known by other names such as knot root, artichoke betony, or Chinese artichoke. Crosne can be enjoyed, raw, cooked, pickled, or dried. Popular recipes include sautéed crosne and crosne soup. These are considered a carbohydrate due to their high sugar content, the reason why these aren’t recommended for people with diabetes.

Cassava

Types Of Root Vegetables With Pictures: Cassava

Also called yuca, this type of veggie belongs to the Euphorbiaceae family. It has a thick, elongated shape. Cassava is pearly white on the inside and has brown and sturdy skin. Cassavas have a fantastic slew of nutrients, and it also contains calories, so those looking to put on weight may want to consume more of cassava. In addition, cassava leaves carry vitamin K and dietary proteins, which help in energizing cell activity.

Kohlrabi

Types Of Root Vegetables With Pictures: Kohlrabi

This is also known as the German turnip; kohlrabi has a round shape and is bright purple with green leaves attached to it, resembling a cabbage.

Young kohlrabi has a sweeter taste than that of a fully matured one, comparable to the taste of radish. This type of root veggie can be roasted, sautéed, steamed, stuffed, etc. Kohlrabi offers numerous and fantastic benefits such as boosting energy, reducing cramp pain, improving bone health, treating bloating and constipation, among many others.

Turmeric

Types Of Root Vegetables With Pictures: Turmeric

Turmeric belongs to the ginger family and is widely known for its many uses and benefits for our bodies and brains. Turmeric is often blended into other ingredients due to its bitter and spicy taste. It is a key seasoning in Asian cuisine and is also an important element in medicinal products. Among the benefits of turmeric, we find, it reduces the risk of heart diseases, prevents Alzheimer’s, treats depression and other serious illnesses like cancer.

Jerusalem Artichokes

Types Of Root Vegetables With Pictures: Jerusalem artichokes

Contrary to what you may think, Jerusalem artichokes aren’t from Jerusalem, and they aren’t artichokes either. These are also known as sunchoke, earth apple, or sunroot; these veggies are far less commonly consumed. They carry potassium, copper, niacin, iron, thiamine, and fiber.

Some people utilize it in side dishes, relishes, or pickles.

Arctium Lappa

Types Of Root Vegetables With Pictures: Arctium Lappa

These belong to the Aster family and also go by greater burdock. This veggie isn’t only consumed, but its root, seeds, and leaves are utilized as healing agents.

Many eat this vegetable to clean the blood, treat fever, kill germs, and even increase urine flow. Additionally, it is also used in skincare.

 

Water Chestnut

Types Of Root Vegetables With Pictures: Water Chesnut

Water chestnuts are commonly found in Australia, Asia, Japan, China, India, and the Philippines. Though it may mix it up for a nut, this is an aquatic veggie that is very wholesome. It offers a sweet flavor and a crunchy consistency.

How To Keep Root Vegetables Fresh?

Types Of Root Vegetables With Pictures

To keep your root vegetables in an optimum state, you must know that these do not do well in cold storage, so they shouldn’t be placed in the fridge. Why do you ask? Because the least you want to do is expose your veggies to moisture and humidity in refrigerators to speed the rotting process. Also is not a good idea to store your root vegetables together for flavor purposes.

Separate root vegetables from their greens and store each separately in plastic bags. Most greens will stay fresh for up to 3 days.

Root veggies belong in a cool, dark, dry place outside the fridge like a cupboard or root cellar or maybe even the basement.

What you want to do is to keep your root vegetables in wire mesh or natural fiber baskets at room temperature.

 

How To Store Root Vegetables So They Stay Fresh For Longer?

If you are not planning on eating your root vegetables soon, you may want to follow a few steps to get them to last a bit longer in good shape. It may take a bit of effort, but the results are worth it.

  1. Get rid of the tops. Cut off the leafy tops, shake off loose dirt and remove any damaged ones. If left on, they will draw moisture from the vegetable.
  2. Box them. Place the root vegetables, unwashed, in boxes layered with slightly damp sand. Dry leaves or sawdust also do the trick.
  3. Store them.
  4. Please keep them in a cool spot.
  5. Check on them. Check for signs of spoilage and moisture. You surely don’t want rot veggies, but they could also get hard and split due to dryness.

Can You Freeze Root Vegetables?

Freezing vegetables at home is a fast and easy way to preserve their nutrients.

Most vegetables need to be blanched before they are frozen. This means that you should boil the whole or cut up pieces of the vegetable for 1-2 minutes and then immediately place them in ice-cold water to stop the cooking process. This will keep your vegetables from getting freezer burn.

  1. Follow these steps
  2. Wash and peel your root vegetable
  3. Dice your root vegetables into cubes
  4. Blanch your veggies
  5. Place them into a bowl of ice water
  6. Using a towel, dry the veggies
  7. Transfer to a vacuum-packed freezer bag

 

Your frozen root vegetables will be ok for up to one year.

What To Do With Root Vegetables Before They Go Bad?

If you notice your veggies start to sprout or become dry or any other sign of spoilage, you should immediately get rid of them. If properly stored can keep root vegetables for a month in cool conditions.

But before that happens, there are tons of ways you can enjoy your root veggies at home, preparing a few of your favorite dishes.

 

Our Favorites And Easiest Root Vegetables Recipes

Air Fryer Sweet Potato Fries Recipe

Crispy sweet potato fries made in the air-fryer, with just a small amount of oil! It is an easy sweet potato recipe you’re just going to love!

We guarantee after you try them, sweet potato fries will become one of your family’s favorite side dishes. It will take less than 30 minutes for a handful of spicy chips.

https://gethealthystayhealthy.net/recipe/air-fryer-sweet-potato-fries-recipe/

 

Slow Cooker Keto Pot Roast

In need of an easy and tasty pot roast slow cooker recipe? You are in luck because this is one of the best slow cooker keto pot roast recipes ever!

Slow Cooker Keto Pot Roast

 

Slow Cooker Keto Pot Roast

Orange, a rich source of Vitamin C and Energy, is the perfect teammate for the carrots that are an amazing weapon to boost your eye and heart health, helps you lose weight, aids bowel regularity, helps you against bad cholesterol, lower blood pressure and give your skin a radiant glow!

Power Orange & Carrots Smoothie

 

10 Best Low Carb Beers and Keto Drink Mix

Is there a Best Low Carb Beer and keto drink mix you should know about? Oh, yes, find out about Keto Beers &  Keto Cocktails List you will find quite handy!

Once you’ve decided to stick to a keto diet and keto lifestyle, changes in your eating habits and taste in food are bound to happen.

You will need to have a whole-foods-based ketogenic approach to food. In a few words, you’re gonna have to eat low carb pretty much everything. Yup! Even low carb beer.

If you are a beginner in the keto world, you’ll be happily surprised that there are such things as low carb beer and keto-friendly cocktails. For those who have been following a diet for years, then you probably know all about it since we all need a drink or two! Once in a while. The important thing to know here is, you don’t have to miss out.

And let’s be honest, alcohol and drinking can not be avoided, you’re always going to have that special occasion or face that social situation that brings us to booze. However, you can always make the right choices.

Can You Drink Beer or a Keto Drink Mix On A Keto Diet?

It’s totally understandable how hard it can be to change your eating habits and pinpoint what works for your body, preferences, and needs. With the keto diet, you need to be ready to thrive on low carb and learn keto strategies to help you stay on track with your meal plan.

Just in case you were hesitating to start the keto diet because you thought you couldn’t have any alcohol; then you haven’t done your research right.
So the short answer is yes, you most certainly can have alcohol in a keto diet. But like all things it has its limit. So although you can have booze, we must say is not that simple either, hence research!
Though most spirits (Gin, Rum, Tequila, Vodka) have 0 carbs, booze has carbohydrates in it! That’s why regular beer gets a big thumbs down as a keto-approved beverage.

We are all clear that alcohol is not a nutrient so it provides cero nutritional value. When you are on a keto diet and your body is in ketosis, alcohol does this to your body:

1. It delays burning the food you ate and the fat on your body.
2. Your alcoholic beverages may be promoting fat storage, depending on how much you’ve had to drink.

Other things you must know …

Alcohol is almost as calorically dense as fat so prepare to meticulously track the calories floating around in your rum & diet coke, because friends, it adds up.
When alcohol is metabolized, the body places a high priority on burning these up or removing them from the body. This means that glucose, lipid, and amino acid, take a backseat as an immediate source of fuel and head down the path to stored energy.

So the obvious here is that alcohol and especially beer don’t help weight loss and it may not be supporting your goals either. That’s why most people on keto choose a wine because it has much lower carbs than beer.

Is not all lost when it comes to beer, there are keto-friendly beers that may suit your taste. Though most are too high for a keto diet, the exception is ultra-lite American beers, which contain very few carbs.

 Low Carb Beer List

Though most beers are too high for a keto diet, the exception is ultra-lite American beers, which contain very few carbs.

Check out below our top-ten picks for best tasting low carb beers.

Dogfish Head Slightly Mighty IPA

keto drink mix

Carbs: 3.6 grams

Calories per 12 oz.: 95

ABV: 4%

Ommegang Brut IPA

keto drink mix
Carbs: 3.9 grams

Calories per 12 oz.: 140

ABV: 6.3%

Kona Brewing Co. Kahana Blonde Ale

keto drink mix

Carbs: 4 grams

Calories per 12 oz.: 99

ABV: 4.4%

Allagash Brewing Co. Saison

keto drink mix
Carbs: 4.8 grams

Calories per 12 oz.: 183

ABV: 6.1%

BrewDog Vagabond Pale Ale

keto drink mix
Carbs: 5 grams

Calories per 12 oz.: 150

ABV: 4.5%

Four Peaks Brut IPA

keto drink mix
Carbs: 5 grams

Calories per 12 oz.: 152

ABV: 6.7%

Harpoon Brewery Rec. League

keto drink mix
Carbs: 10 grams

Calories per 12 oz.: 120

ABV: 3.8%

Corona Premier

keto drink mix
Carbs: 2.6 grams

Calories per 12 oz.: 90

ABV: 4%

Michelob Ultra

keto drink mix
Carbs: 2.6 grams

Calories per 12 oz.: 95

ABV: 4.2%

Lagunitas DayTime IPA

keto drink mix
Carbs: 3 grams

Calories per 12 oz.: 98

ABV: 4%

Remember to drink in moderation, even if it’s low-carb beer. You are on a diet after all.

Keto Drink Mix- Drinks Allowed on a Keto Diet

So let’s say is that time of the year or that special occasion in which you can indulge in a couple of drinks and you want to do what’s right and stick to your diet.

No worries! There are still some great keto options, with little or no sugar or carbs. Check below and pick your poison!

  • Dry wine, red or white: one glass contains about 2 grams of net carbs.
  • Champagne or sparkling wine (extra dry or brut): one glass contains about 2 grams of net carbs.
  • Whiskey: one drink contains 0 grams of carbs.
  • Dry martini: one cocktail contains 0 grams of carbs.
  • Vodka, club soda, and lemon or lime: one tall drink contains 0 grams of carbs.

In the table below you can see the carb counts in the best drinks for keto

Low Carb Beer,keto drink mix

Things to keep in mind …

  • Watch out for common mixers like juice, soda, sweeteners, and energy drinks. Go for the low-carb mixers like diet soda, sugar-free tonic water, seltzer, or powdered flavor packets.
  • Drink plenty of water. This will reduce dehydration.
  • Stay away from most mixed drinks, anything with simple syrup, agave, margarita mix, sweet & sour mix, vermouth, etc.

Keto Drink Mix Recipes

As you know now, you can have alcohol and enjoy your favorite cocktails while also following a keto lifestyle.

Having said that, most of the signature recipes have a lot of carbs and sugar in them, so if you want to enjoy your favorite drinks a couple of modifications need to be made to the original recipe -in order to make them keto-friendly.

Check out below our top five low carb cocktail recipes, that will surely blow your mind with their fantastic taste!

1. Keto Moscow Mule Recipe

Don’t miss out on this fan-favorite cocktail just because you are watching your carbs! Now you can make an awesome Moscow Mule right at home with this keto-friendly recipe.

Keto Moscow Mule Recipe

2. Keto Red Sangria Recipe

Sangria is originally full of carbs however, with this keto-friendly recipe you won’t have to miss out because yes, a keto sangria is possible!

Keto Red Sangria Recipe

3. Keto Pina Colada Recipe

Thanks to this awesome keto pina colada recipe, you can enjoy it guilt-free right at home whenever you want!

Keto Pina Colada Recipe

4. Keto Mojito Recipe

Who doesn’t love a Mojito! This classic Cuban cocktail it’s refreshing and delicious. Now you can whip up your own Mojito in minutes with this yummy keto-friendly recipe take!

Keto Mojito Recipe

5. Keto Bloody Mary Recipe

If you’re into spicy cocktails then most likely a good old fashioned Bloody Mary is your poison. Make your own at home with this keto Bloody Mary recipe.

Keto Bloody Mary Recipe

Furthermore, sign up for our Get Healthy Stay Healthy Newsletter and automatically receive our latest & greatest delivered right to your inbox! Follow Get Healthy Stay Healthy on Facebook, Twitter, Pinterest, and Instagram for all of the newest articles, recipes, and meal plans!

We love to hear from you so if you make a Get Healthy Stay Healthy recipe or know about any other low carb beer we left out make sure you take a picture and share it on Instagram with @ketosidedishes.

15 Great Keto Dad Recipes

15 Great Keto Dad Recipes

Forget about traditional gifts and get ready to surprise your old man on father’s day with an amazingly delicious meal! With father’s day in just a few days, you probably think that staying home is the way to go and cook all his favorites the true way to his heart.

We get it; it is a headache to think of something to gift your dad because you know what they say…what to give the man who has it all? But with these recipe ideas, you are bound to succeed.

If you feel a little overwhelmed with all the options out there, you are in the right place, our keto dad recipes are super easy. You’ll find yourself cooking for him not just on father’s day but any other day, which is why we choose ours now your Keto dad recipes to be the way thru your #1 guy’s heart!

We’ve narrow it down to 15 yummy meal ideas divided between breakfast, lunch, and dinner. Five options to choose from that will make it easy to pick what your dad loves the most.
Whether your dad is a classic can’t live without meat kind of guy or has a thing for pizza, you’ll be able to find a bit of everything for every palate.

And the best part yet, these are all keto friendly meals that have tons of health benefits and will keep your dad turn his belly into a superhero physique! Either that or it will help him on his way to weight loss; it’s definitely a win-win!

 Keto Dad Recipes

Keto Dad Recipes for Breakfast

Start your dad’s day off right with these savory and sweet breakfast dishes that he’ll absolutely love.

1. Keto Egg and Sausage Muffin Recipe

This Keto Egg and Sausage Muffin Recipe will satisfy your cravings for that McMuffin you used to enjoy so much.

Keto Egg and Sausage Muffin Recipe

2. This one is an awesome keto dad Recipe for breakfast: Keto Three-Cheese Quiche

This one delicious Keto Three-Cheese Quiche recipe, with no crust, is equally delicious.

Keto Three-Cheese Quiche

3. Keto Banana Waffles Recipe

This Keto Banana Waffles Recipe is like having breakfast and dessert at the same time!

Keto Banana Waffles Recipe

4. Keto Coconut Porridge Recipe

If you’re not in the mood for eggs in the morning, no problem, how about trying this lovely Keto Coconut Porridge Recipe.

Keto Coconut Porridge Recipe

5. Keto Eggs in Bacon Basket Recipe

This is a keto egg in a bacon basket, also known as capicola eggs in a cup, that will make your breakfast so more enjoyable.

Keto Eggs in Bacon Basket Recipe

Keto Dad Recipes for Lunch

Have your dad asking for more with these delicious lunch recipes guaranteed to satisfy his taste buds.

1. Keto Curry Coconut Chicken Recipe

The Keto Curry Coconut Chicken recipe is a delicious, tasty, and easy recipe that will suit you and your dad’s wildest cravings!

Keto Curry Coconut Chicken Recipe

2. Keto Cheese Shells Tacos Recipe

Try out this lo-carb Keto Cheese Shells Tacos Recipe that you can make on Taco Tuesday or any other day.

Keto Cheese Shells Tacos Recipe

3. Keto Skillet Fried Lamb Chop Recipe

Who doesn’t love lamb ch? And this keto Skillet Fried Lamb Chop recipe is ready in less than 40 minutes.

Keto Skillet Fried Lamb Chop Recipe

4. Check this Father’s Day Keto Recipe: Keto Burger with Low-Carbs Bun

We have prepared a Keto Burger in a warm bun, made of almond flour, therefore no carbs and no regret!

Keto Burger with Low-Carbs Bun

5. Keto Crispy Chicken Thigh recipe

This recipe is versatile; you can have it for lunch or dinner; wrap it in lettuce, and make it into a burger.

Keto Crispy Chicken Thigh recipe

Keto Dad Recipes for Dinner

Father’s day isn’t complete without a memorable dinner. Check out the options and choose your dad’s favorite.

1. Keto Chicken Quesadillas recipe

The crunchy cheese tortilla in this Keto Chicken Quesadillas recipe is what makes this recipe so unique.

Keto Chicken Quesadillas recipe

2. Keto Cheese Zucchini Lasagna Recipe

This Keto cheese zucchini lasagna is so easy to make and delicious; give it a try, you won’t regret it.

Keto Cheese Zucchini Lasagna Recipe

3. Keto Lemon Garlic Butter Steak with Zucchini Noodles

What a delicious dinner this keto Lemon Garlic Butter Steak with Zucchini Noodles will be!! They are ready in just minutes!!

Keto Lemon Garlic Butter Steak with Zucchini Noodles

4. Keto Stuffed Cabbage Recipe

The Keto Stuffed Cabbage recipe you are about to make is set to become one of your favorite dinner dishes.

Keto Stuffed Cabbage Recipe

5. Keto Cheesy Cauliflower Breadsticks Recipe

This is an easy, fast, and tasty recipe to make for any meal, yes, even breakfast.

Keto Cheesy Cauliflower Breadsticks Recipe

Do you own an air fryer? We got your back check these simple and delicious Father’s Day Airfryer Recipes.
Let’s be clear; your dad deserves a great meal on his day; we hope you’ll make him breakfast, lunch, and dinner this Father’s Day. These Keto Dad Recipes are so easy, you can prepare for breakfast, lunch, and dinner; we are certain your whole family will enjoy them. If your dad love chicken wings like mine do, then you should try our keto wings. For more ideas, check out these recipes.

Vegan Keto Diet 7 Day Meal Plan

Today we are focusing on a vegan keto journey. A low carb diet like the keto diet makes our body use fat as an energy source instead of carbs.

As more and more people are constantly researching the latest diet trends, it is fascinating to learn how the body reacts to different foods, diets, and lifestyle modifications.

With low-carb diets, our body first uses up glucose in our blood for energy. As glucose runs low, we break down our supply of stored glucose (glycogen). Once depleted of glycogen, the body must adjust to relying on a different energy source; fat.

Having understood the basics of the keto diet, you can use a vegan approach to follow it. So, it doesn’t matter if you follow a plant-based lifestyle; you can still give keto a try and combined the two, and get the best of both worlds.

In other words, keto can be adapted to fit a plant-based meal plan; even though these diets may seem opposites, it is possible to find a balance.

When you put vegan and keto together, you’ll find yourself eating a higher-fat, lower-carb menu; so keep in mind it’s all about what works for you and your body.

Vegan Keto Diet Benefits

People who follow vegan or plant-based diets tend to have a lower risk of chronic disease and healthy body weight. Keto is also known for its powerful effects on weight loss and overall health.

In short, there are several benefits resulting from vegan and ketogenic diets. Though there aren’t many studies on the combination of the two, one can only assume following this diet would positively affect health.

  • People on a low carb, a vegan diet will experience weight loss.
  • Studies have observed that vegans have a 75% lower risk of developing high blood pressure and up to a 78% risk reduction of type 2 diabetes.
  • Both weight loss and reduced intake of saturated fats help lower LDL cholesterol.
  • The keto diet is well known for its effectiveness in weight loss, blood sugar control, and reduced heart disease risk factors.
  • The keto diet significantly raised adiponectin levels, a protein involved in blood sugar regulation and fat metabolism. Higher levels of adiponectin have been associated with better blood sugar control.

Foods To Avoid On A Vegan Keto Diet

Plant based diets exclude all animal products, making it more difficult to eat low-carb. Vegans also eat no meat, while keto dieters eat tons of it.

Nevertheless, with thorough planning, vegans can definitely achieve a ketogenic lifestyle.

Keto dieters often turn to high-fat animal products, such as meats, butter, and full-fat dairy. So, combining vegan and keto results in one of the most restrictive diets.
It would help if you stayed away from:

  • Grains: wheat, corn, rice, cereal.
  • Legumes: lentils, black beans, peas.
  • Sugar: honey, agave, maple syrup.
  • Fruit: apples, bananas, oranges.
  • Tubers: potato, yams.
  • Meat and poultry: Beef, turkey, chicken, pork.
  • Dairy: Milk, butter, yogurt.
  • Eggs: Egg whites and egg yolks.
  • Seafood: Fish, shrimp, clams, mussels.
  • Animal-based ingredients: Whey protein, honey, egg white protein.

Foods Allowed On A Vegan Keto Diet

Those on a vegan diet consume only plant-based foods, such as vegetables, fruits, and grains, and avoid animal-based foods like meat, poultry, eggs, and dairy.
For vegans to reach ketosis, they will rely on high-fat, plant-based products like coconut oil, avocados, seeds, and nuts.

Vegans may find it hard to adapt to keto recipes that contain animal products. Do not worry; a few simple substitutions will allow you to turn vegan, almost every keto recipe.
Check out a list of the foods you are allowed to eat:

  • Vegan ‘meats:’ tempeh, tofu, seitan.
  • Mushrooms: shiitake, king oyster, lion’s mane.
  • Leafy greens: spinach, kale.
  • Above ground vegetables: broccoli, cauliflower, zucchini, etc.
  • High-fat dairy alternatives: unsweetened coconut-based yogurt, coconut cream, vegan cheeses.
  • Nuts and seeds: pistachios, almonds, sunflower seeds, pumpkin seeds.
  • Avocado and berries: raspberries, blackberries, and other low glycemic impact berries.
  • Fermented foods: Natto, sauerkraut, kim chi.
  • Sea vegetables: dulse, bladderwrack, kelp.
  • Sweeteners: stevia, erythritol, monk fruit, and other low-carb sweeteners.
  • Other fats: coconut oil, olive oil, MCT oil, avocado oil, etc.

How Do Vegetarians Get Carbs On A Keto Diet

While on a vegan ketogenic diet, carbs are definitely restricted. To get into ketosis and remain there, it’s best to limit your net carb intake to 20 grams per day.

High-carb foods like grains, legumes, fruits, and starchy vegetables are permitted only in small amounts, as long as they fit into your daily carb allotment.

How Much Weight Can You Lose On Vegan Keto?

Though there hasn’t been much focus on this way of eating specifically, one study showed overweight subjects placed on a low carb; vegan diet lost an average of 8-9 pounds.

You were eating a high volume of food without having to worry about taking in too many calories is unlikely to make you gain weight by accident.

From Keto To Vegan Keto: Dairy And Egg Substitutes

If you are at a loss on switching from keto to vegan food alternatives, all while keeping carbs low, then check out the following list on how to substitute food groups such as dairy.

Dairy foods Substitute for
Milk coconut milk, almond milk
Cream coconut cream
Butter coconut oil/vegan butter
Eggs (for cooking) flax seed
Eggs (for meals) Silken tofu, Veggies

Vegan Keto Shopping List

Want to know exactly what to get from the market to follow your diet? Find below a handy shopping list.

vegan keto recipes

Nuts

  • Almonds
  • Brazil nuts
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Peanuts
  • Walnuts

Seeds

  • Chia
  • Hemp
  • Pumpkin
  • Sunflower

Nut & Seed Butters

  • Almond butter
  • Coconut butter
  • Hazelnut butter
  • Macadamia nut butter
  • Peanut butter
  • Pecan butter
  • Sunflower seed butter

Other Whole-Food Fat Sources

  • Avocados
  • Coconuts
  • Olives

Healthy Oils

  • Almond oil
  • Avocado oil
  • Coconut oil
  • Flaxseed oil
  • Hazelnut oil
  • Macadamia nut oil
  • MCT oil
  • Olive oil

Vegetables

  • Artichoke hearts
  • Arugula
  • Asparagus
  • Bell peppers
  • Beets
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Carrots
  • Cauliflower
  • Celery
  • Celeriac
  • Chard
  • Collards
  • Cucumbers
  • Daikon radish
  • Dandelion greens
  • Eggplant
  • Endive
  • Fennel
  • Garlic
  • Jicama
  • Kale
  • Lettuce
  • Mushrooms
  • Okra
  • Onion
  • Radishes
  • Rhubarb
  • Shallots
  • Spinach
  • Squash
  • Swiss chard
  • Turnips
  • Zucchini

Fruits

  • Avocados
  • Blueberries
  • Coconuts
  • Cranberries
  • Lemons
  • Limes
  • Olives
  • Raspberries
  • Strawberries
  • Watermelon

Sauces & Condiments

  • Chili sauce
  • Hot sauce
  • Hummus
  • Mustard
  • Soy sauce/tamari
  • Salsa
  • Tomato sauce
  • Vinegar

Vegan Keto Fridge Staples

  • Apple cider vinegar
  • Dairy-free yogurt
  • Dairy-free cheese
  • Pickles
  • Micro-greens
  • Sauerkraut
  • Seitan
  • Sprouts
  • Tempeh
  • Tofu

Vegan Keto Pantry Staples

  • Almond flour
  • Artichoke hearts
  • Baking powder
  • Baking soda
  • Coconut flour
  • Coconut milk
  • Cocoa or cacao powder
  • Dark chocolate
  • Glucomannan powder
  • Hearts of palm
  • Jackfruit
  • Psyllium Husk
  • Nutritional yeast
  • Vanilla extract

Other Vegan Keto Meal Staples

  • Herbs and spices
  • Edamame
  • Kelp noodles
  • Kelp flakes
  • Lupini beans
  • Shirataki noodles
  • Nori sheets
  • Roasted seaweed

Vegan Keto 7 Day Meal Plan

Inspired already to go both vegan and keto? Then check out this fantastic 7-day meal plan. Below you’ll find a complete menu for an entire week; from breakfast recipes to snacks, lunch, dessert, and dinner, we’ve got you covered!

Day 1 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Mushroom Omelet

Vegan Keto Mushroom Omelet

Snack: Vegan Keto Spicy Roasted Nuts

Vegan Keto Spicy Roasted Nuts

Lunch: Vegan Keto Mung Bean Meatballs

Vegan Keto Mung Bean Meatballs

Dessert: Vegan Keto Avocado Pops

Vegan Keto Avocado Pops

Dinner: Vegan Keto Cabbage Casserole

Vegan Keto Cabbage Casserole

Day 2 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Cauliflower Hash with Eggs and Poblano Peppers

Vegan Keto Cauliflower Hash with Eggs and Poblano Peppers

Snack: Vegan Keto Garlic Bread 

Vegan Keto Garlic Bread

Lunch: Vegan Keto Zucchini Noodles with Spinach Pesto

Vegan Keto Zucchini Noodles with Spinach Pesto

Dessert: Vegan Keto Avocado Chocolate Mousse

Vegan Keto Avocado Chocolate Mousse

Dinner: Vegan Keto Spicy Garlic Soy Tofu

Vegan Keto Spicy Garlic Soy Tofu

Day 3 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Scramble

Vegan Keto Scramble

Snack: Vegan Keto Cheese Chips

Vegan Keto Cheese Chips

Lunch: Vegan Keto Goat Cheese Salad with Balsamico Butter

Vegan Keto Goat Cheese Salad with Balsamico Butter

Dessert: Vegan Keto Cinnamon Roll Mug Cake

Vegan Keto Cinnamon Roll Mug Cake

Dinner: Vegan Keto Spaghetti Squash with Spicy Roasted Marinara

Vegan Keto Spaghetti Squash with Spicy Roasted Marinara

Day 4 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Vanilla Overnight “Oats”

Vegan Keto Vanilla Overnight “Oats”

Snack: Vegan Keto Cheese Roll-ups 

Vegan Keto Cheese Roll-ups

Lunch: Vegan Keto Spinach and Goat Cheese Pie

Vegan Keto Spinach and Goat Cheese Pie

Dessert: Vegan Keto Cinnamon Roll Muffins

Vegan Keto Cinnamon Roll Muffins

Dinner: Vegan Keto Cauliflower Fried Rice

Vegan Keto Cauliflower Fried Rice

Day 5 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Chocolate Protein Shake

Vegan Keto Chocolate Protein Shake

Snack: Vegan Keto Spicy Deviled Eggs

Vegan Keto Spicy Deviled Eggs

Lunch: Vegan Keto Zucchini Pizza Boats with Goat Cheese

Vegan Keto Zucchini Pizza Boats with Goat Cheese

Dessert: Vegan Keto Carrot Cake Bites

Vegan Keto Carrot Cake Bites

Dinner: Vegan Keto Cream of Celery Soup

Vegan Keto Cream of Celery Soup

Day 6 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Goat Cheese and Mushroom Frittata

Vegan Keto Goat Cheese and Mushroom Frittata

Snack: Vegan Keto Crispy Avocado Fries

Vegan Keto Crispy Avocado Fries

Lunch: Vegan Keto Shirataki Noodles With Almond Butter Sauce

Vegan Keto Shirataki Noodles With Almond Butter Sauce

Dessert: Vegan Keto Chocolate Avocado Ice Cream

Vegan Keto Chocolate Avocado Ice Cream

Dinner: Vegan Keto Quesadillas

Vegan Keto Quesadillas

Day 7 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Caprese Omelet

Vegan Keto Caprese Omelet

Snack: Vegan Keto Fat Bombs with Cacao and Cashew

Vegan Keto Fat Bombs with Cacao and Cashew

Lunch: Vegan Keto Instant Pot Vegetable Soup

Vegan Keto Instant Pot Vegetable Soup

Dessert: Vegan Keto Fluffy Crispy Waffles

Vegan Keto Fluffy Crispy Waffles

Dinner: Vegan Keto Avocado Pie

Vegan Keto Avocado Pie

Furthermore, sign up for our Get Healthy Stay Healthy Newsletter and automatically receive our latest & greatest delivered right to your inbox! Follow Get Healthy Stay Healthy on Facebook, Twitter, Pinterest, and Instagram for all of the newest articles, recipes, and meal plans!

We love to hear from you, so if you make a Get Healthy Stay Healthy recipe or know about any other snacks or tips we left out, make sure you take a picture and share it on Instagram with @ketosidedishes.

4 Tips to Go on a Completely Keto Diet

Going completely keto

Many people give themselves all sorts of reasons why they should not go on a diet or going completely keto, for that matter. Believe me; I understand this process. After all, you’ve grown accustomed to eating what you like to eat and living the way you want to live.

Change, for most of us human beings, is very hard. It’s not like we don’t understand why we need to change. Usually, this isn’t the case where we are unclear about the benefits of changing, but let me be clear, desiring change is one thing; actually, going through with it is another matter entirely.

It’s too easy to stick with what you know. It’s too easy to continue down the path you’re on, but the problem is if you have gone diet after diet and nothing seems to work, and you know that your current meal plans are not doing you any favors, you’re going to have to step up. You’re going to have to pull the trigger at some point and go completely keto if you’ve meant to for all this time.

completely keto

4 Tips To go Completely on Keto

Here’s some good news; believe it or not, there are many food items that you already enjoy that are already keto complaint. In other words, you only need to focus on certain food items that are already on your meal plan and supplement it with other keto-compliant foods. That’s all you need to do without switching over.

There is no ordeal; there is no black-and-white, do-or-die type of moment; there’s none of that. It really all boils down to building on what you already have. Maybe you like eating pork rinds. Maybe you are partial to butter. Maybe you love cream cheese. Perhaps you have a particular liking for avocado.

All of these are keto-compliant ingredients; you need to build upon them. Many people are unclear about this, which is why they think that the keto diet is some magical door; dark, forbidding, distant, and they feel that they have to step onto it carefully, and then it’s a big momentous life decision to go through. It’s actually easier than you think because you are already keto compliant at some level or another. Some people are more keto compliant than others.

For example, maybe you like a few eggs, and then everything else is carb-rich or sugary. On the other hand, maybe have a buddy who is already eating many greasy, fatty foods and really isn’t interested in rice, bread, or potatoes. That person will have an easier time transitioning, but you already have the seeds of the keto diet in your current meal plan.

Completely Keto is  easy by supplementing what you already have

completely ketoOne of the most common mistakes people make when they go on a diet is that they feel that they have to turn their back completely on their old way of eating. They feel that they have to completely forget all the things they used to eat to discover and adopt a whole new laundry list of dishes.

I’m afraid that’s not right because if you play the game this way, you will fail again, and again, and again. Please don’t say I didn’t warn you. The truth is, you have to work with what you. Add to your meal plan instead of taking stuff off.

When you focus on the things that you’re adding, your taste buds slowly begin to change. Stuff that used to be a high priority for you fall off your priority list. Sooner or later, you transition to a completely keto-compliant diet.

Focus Completely on Keto

Don’t give yourself any excuses to fail by cutting out foods entirely. Instead, supplement your meal plan and focus on the new keto items. This way, you train your taste buds on a gradual basis so you can eventually transition to a completely keto diet.

completely ketoFor some people, this can happen in a concise period of time; congratulations to them. But even if you are the type of person that can take a while to change your taste profile, that’s fine too. Don’t put yourself on some timeline. Don’t think that this is some race.

You’re not trying to impress other people. You’re not trying to put on a show for others. You’re doing this for yourself. If your timeline is a little bit longer, then that’s fine. If you can speed things up, that’s even better.

What’s important is you don’t put any unnecessary pressure on yourself. It’s hard enough changing, don’t adopt some air of desperation; don’t add that to the mix. If you’re able to focus on what you have and build on the keto foods you are already eating and enjoying, you will have an easier ride.

To get a powerful blueprint for adopting the keto diet mindset, read the first week of keto; this will definitely help you get started.

Are Pork Rinds Keto? 3 Facts about Pork Rinds

Are Pork Rinds keto?

Do you have any guilty pleasures as far as food goes? If you’re like most of us, you know you do. There’s no shame in that game. All of us have guilty pleasures. No one is immune to this. For some on a keto diet, pork rinds are usually allowed; as long as they don’t have too many carbs, which you can check on the back of the bag.

In addition to pork rinds, what are other guilty pleasures you can indulge with, without breaking your keto diet?

pork rinds ketoThese are foods that we know we shouldn’t be eating, yes like pork rinds. These are foods that people, who love us and care for us, say we should not touch. But we do that anyway. Why? They taste so good. We love them; we can’t live without them. Well, at least, it seems like it.

But the problem with guilty pleasures is that ultimately, the guilt gets the better of us. We try to hide them. We make excuses. We eat behind people’s backs. Well, here’s the good news.

A lot of these guilty pleasures are actually very fatty. You know it, I know it, everybody knows it. Again, these are foods that we are not supposed to eat because hey, let’s face it, for several decades now, we have been told over and over again that fat is a dietary bogeyman.

It really is. It’s supposed to cause all sorts of nasty health problems, from the familiar high blood pressure to certain heart conditions, or even certain types of cancer. Fat, was supposedly the bad guy.

According to research within the past decade, it turns out that we’ve had it completely wrong. Fat is actually necessary. Believe it or not, your brain is made out of fat. Believe it or not, a lot of your nerves are made out of fat.

Fat is actually crucial for healthy skin and improved overall health. Who knew, all this time we were lead to believe that if we eat carbohydrates in the form of fruits and vegetables, that we will be healthier? That did not turn out to be true.

Because as people loaded up on carbs, they ended up inflaming their system and they got fatter and sicker over time.

Pork Rinds and Other Guilty Pleasures

 pork rinds keto

3 Facts About Pork Rinds

Enter fatty beef jerky. Enter fatty sausages. These are supposed to be our dietary kryptonite. These are supposed to be the food items that we should turn our backs on and run to the hills from.

  • Well, as tasty as these morsels may be, they are also good for you because they load you up with fat. When you eat fat instead of sugar, what happens? Your insulin levels decrease. Your insulin will stop blocking your fat cells from releasing their contents, and your body’s cells from turning fat-based energy compounds into the energy your body needs.
  • In other words, without insulin, you can burn that belly fat. You can burn those cheek jowls that make you look like a bulldog. By eating more fat, you can burn that thick layer of fat in the back of your head. Isnít that awesome? Isnít this great news? And the best part of all of this is that you do so by eating pork rinds.
  • Pork rinds keto, can you imagine that? Can you imagine the taste of dipping some tasty, salty pork rinds on keto into some vinegar, and just letting that taste explosion spread in your mouth, all over your tongue? With each swallow, itís a celebration of all that fatty flavor and goodness.

Well, now it’s possible thanks to the keto diet. In fact, the keto diet enables you to revisit all your other guilty food pleasures and enjoy them. It’s a celebration of taste and the best part? It’s actually healthy because, for the longest time, fat has been demonized in America and elsewhere.

Who knew? Does this answer your question are pork rinds keto? Well, if you want to get the inside scoop on how the keto diet can help you lose weight and keep it off, click here. You will be downloading a bulletproof blueprint that would enable you to prepare adequately for this great weight loss system. In fact, this blueprint will prepare you to adopt it as a lifestyle.

The problem with most diets is that they’re very easy to adopt, but they are hard to stick to. It doesn’t matter what kind of diet it is. It’s only a matter of time until you get back to where you started. This is bad news. This is a big letdown, because all that weight, that you initially lost at the beginning of the diet, starts to come back.

To add insult to injury, they bring more pounds with them. That’s right, you end up weighing more after your diet than when you began. Talk about frustrating, talk about depressing. The good news is if you follow our guides, you can go keto and stay keto, Isn’t that amazing? Don’t you owe such a change to yourself? Here’s to your success.

10 Easy Low Carb Keto Egg Recipes

When on a Keto diet, you will learn real fast that eggs are your new best friend.  And keto egg recipes are an easy, affordable way to get your fats and proteins into your daily diet.

keto egg recipes

How many of you are under the habit of ditching egg yolks and eating only the egg whites when you are on a weight loss diet? As it turns out, this might not be the best thing to do, like eggs, whole eggs to be specific, are one the healthiest and most versatile foods on the planet! While egg whites contain all the protein, the egg yolks contain other essential nutrients like Vitamin A, D, E, K, B12, folate, choline, and even the beneficial antioxidant lutein.

Keto Egg Recipes

keto egg recipes

The best part about eggs and their nutrient profile is that they can rightly be called the ideal keto food! It is the perfect low carb, high fat, and high protein food used for multiple purposes in the kitchen with thousands of keto egg recipes to choose from.

Let’s face it, for many decades now, the egg, as humble as it may look, has been demonized. There’s really no other word that does justice to what so-called dietary experts and healthcare professionals have done to the egg.

Think about it, for hundreds, if not thousands of years; people have relied on the simple chicken egg for a decent chunk of their daily sustenance. It’s easy to see why; eggs are normally cheap. They’re very compact. They’re very portable. They are also very adaptable and versatile.

You can turn them into souffle. You can make omelets. You can bake them into a wide range of dishes. You can add them as a firming ingredient. You can use it as a binder. You can also separate it between egg whites and egg yolk. There are just so many things you could do with the egg and so many keto egg recipes you can choose from.

It is really a shame that we have been told that the egg is nasty for us for such a long time. This is because there has been such a tremendous amount of misconceptions regarding cholesterol.

Well, thanks to research within the past 10 years, we now have a clear and accurate view of the egg’s effect on human health. What is a new consensus? It turns out that the egg, while loaded with cholesterol, is actually good for us.

Nutritionally speaking, here are the benefits of keto egg recipes prepared with at least one large Egg:

  • One large egg contains less than 1 gm carbs, 5 gms of fat, and around 6 gms of protein. This nutrient profile is ideal for a ketogenic lifestyle.
  • Protein in egg whites triggers a feeling of fullness and keeps blood sugar levels stable. This will help in reducing your calorie intake by around 24 hours.
  • Antioxidants in egg yolks, especially lutein and zeaxanthin, are good for eye health. It is the egg yolk that contains good fat, another essential requirement of a ketogenic lifestyle.
  • Consuming the cholesterol through eggs makes the liver produce less cholesterol.
  • It not only contains a long laundry list of vitamins and nutrients, and minerals, but It also has a tiny calorie footprint.
  • It is also loaded with fat that makes you feel fuller for a longer period of time.
  • It packs a lot of clean protein, which is vital for tissue building and regeneration. It also has a low-calorie footprint, and since it’s loaded with fat, it can make you feel fuller for a longer period of time.

Eggs Recipes Side-Effects

It really is quite sad that the egg, along with dietary fat and cholesterol, has been demonized throughout all these years. The reason for this, of course, is that people were distracted from looking at the real culprit.

There is a real culprit behind America’s ever-expanding waistline. There is a biochemical compound to blame for the obesity epidemic that is gripping the United States, the European Union, and all other world areas where there is a large middle class.

This dietary culprit, of course, is sugar, also known as carbohydrates. That steaming bowl of rice that you’re enjoying, or that pile of mashed potatoes, or stack of bread that you normally love to eat, can actually cause more damage to your system than fat.

The reason for this, of course, is that people tend to eat more carbohydrates, and carbohydrates are very inflammatory. When you look at the molecular structure of carbohydrates, it is easy to see why. There are so many attraction points on the surface of carbohydrates that they soak up a tremendous amount of water.

When you eat a lot of carbs, your body soaks up a tremendous amount of water. I wish I could tell you that this is harmless; it isn’t. When you have all that water in your blood, in your skin, and also affecting your nervous system, you get inflamed.

Inflammation is bad news. Not only do you develop bad skin, or you’re more susceptible to pimples and other skin blemishes, as well as wrinkles, you are also prematurely aging your body. You’re putting a tremendous amount of pressure on your bloodstream, and this translates to high blood pressure and other cardiovascular issues. I can go on and on.

Arising above all of this is the humble egg. The egg has been unfairly demonized throughout the years, but the truth is, the egg is one of our dietary best friends. It definitely should be your best friend if you adopt the keto diet.

Rediscover the egg today, browse through our keto egg recipes and find your favorite. New to Keto? Learn how to go past your First Week of Keto here. If you want to switch to the keto diet, click here for a blueprint to enable you to do so quickly and safely. Eating more eggs is part of the plan.

10 Easy Low Carb Keto Egg Recipes

You can enjoy a keto egg recipe, not just for breakfast, but also lunch, dinner, or even desserts, Check out our best selection.

Slow Cooker Sausage & Egg Breakfast Casserole

Vegan Keto Spicy Deviled Eggs

Keto Egg Drop Soup Recipe

Keto Ginger Scallion & Egg Drop Zucchini Noodle Soup

Vegan Keto Goat Cheese and Mushroom Frittata

Keto Cauliflower Cheesesticks

Dairy Free Keto Chocolate Covered Macaroons

Dairy Free Keto BBQ Chicken Pizza

Dairy Free Keto Banana Waffles

Keto Lemon Coconut Pie

3 Tips for the First Week of Keto Diet

So you’re going to try the Keto Diet…now what?  On your First Week of Keto, Adopt these 3 basic mindsets that ensure keto diet success.

First Week of Keto

On your First Week of Keto Assume that you can do it

First things first when coming to grips with the keto diet mindset. Let me ask you a question: do you even know how many diets you’ve been on already?

Too many to mention, I’m sure, for most of us.

So, you don’t need me to tell you, without the right mindset, you won’t go past your First Week of Keto. In fact, if you’re like most of us, your experience will fit a very familiar pattern. First, you’re all excited about the diet, and you follow the diet very closely.

You think: YES, I can do this!

You make notes about your dietary guidelines, and you start losing a few pounds instantly. It’s all looking good.

You keep this up for maybe a few more weeks. But sooner or later, the pounds start coming back.

Normally what happens next is you lose motivation, and the weight starts creeping back on. This keeps up for maybe a few more days or even a few more weeks. But sooner or later, the pounds start coming back; you start gaining more weight than when you began your diet. Isn’t the whole point of going on a diet to lose weight? Sadly, most diets are gateways; believe it or not, add weight; talk about a frustrating situation.

People go through this all too familiar tragic pattern because they don’t have the right mindset. It doesn’t matter whether you are trying to adopt the keto diet, the paleo diet, the Atkins diet, or any other loss program; you are playing the game to lose without the right mindset.

The ketogenic diet is a diet like no other. It combines the power of calorie restriction with the unique benefits of nutritional ketosis to provide people with an effective way to lose weight and improve overall health.

As I look deeper into the keto diet, however, there is a huge discrepancy between what people think they need to do versus what the science says is best for most people. Some common myths like “carbs and insulin are the only reason why we get fat,” “you will lose weight as long as you are in ketosis,” and “calories don’t matter” are perpetuated daily by low carb diet enthusiasts. Still, these falsehoods only cause more confusion and frustration — especially if you are new to this way of eating.

I suggest you adopt three basic mindsets to help ensure success on your First Week of Keto.

The Keto Diet Success Mindset – First Week of Keto

Mindset #1

On your First Week of Keto, Assume that you can do it

On your First Week of Keto Assume that you can do it

you can do it and will do it.

Forget about all the nonsense you read about losing 25 pounds in a week; we’ve all seen the ads.
Forget about all the pictures of people wearing clothes that two people could fit into; It’s effortless to get excited about the testimonials included in many diet books. The majority of these are models wearing outsize clothes: Pure Hype, don’t let it fool you. Please understand that a lot of those pictures are exaggerated. In fact, a lot of books that are very shady even use photoshopped pictures. Skepticism goes a long way when seeing these adverts; take it with a pinch of salt.

I know it’s shocking. I know that it’s hard to believe that people would actually do that, but they do. Still, don’t just focus on the fact that the keto diet can work for other people. Instead, wrap your mind around the possibility that the diet can actually work for you.

That’s right, you personally, individually. If you can’t understand that, and if you can’t accept the likelihood of a certain weight-loss program waiting for you, then you’re making things much harder on yourself. It’s like trying to play basketball and trying to put the ball through the hoop.

If you’re saying to yourself in the back of your head, Other people can shoot really well, but not me, what do you think will happen?

  • Your shooting accuracy will go down.
  • You’re sabotaging yourself.
  • You’re making things unnecessarily harder on yourself.

This is why it’s imperative to assume that you can achieve Keto Diet Success on your First Week of Keto. Not the case study pictures, not the people giving testimonials; we are talking about you. If you can’t make this assumption, then it will be a rough road ahead for you.

Mindset #2

On your First Week of Keto, Be happy with who you are.

First Week of Keto: The Keto Diet Success Mindset

Don’t be under any illusions that you have to change who you are to become something you think would be a better you!

One common reason people fail with diets is that they think they have to transform into a completely different person. Alternatively, they believe that their circumstances or their situations need to change so dramatically to ensure success.

When people think along these lines, they’re basically just giving themselves excuses for either not trying or expecting bad results. Believe me; I can understand why people do this. If you have been let down by diet after diet, it’s straightforward to become jaded.

In fact, in many cases, it’s effortless to expect failure. After all, you’ve gone through the familiar process of initially losing weight and then getting it all back. It becomes an old story, and it’s only a matter of time until your heart gets broken again.

This is why you should change everything you can change to lay the groundwork for ultimate success. Again, you’re making things unnecessarily harder on yourself. It doesn’t have to be like this. You don’t have to move heaven and earth to create optimal conditions.

You know why? Conditions are never perfect. There will never be a time when your circumstances will be just right for you to ensure success. You’re going to have to take that risk. You’re going to have to begin with what you have.

It doesn’t matter what discipline level you have. It doesn’t matter what else is going on in your life. It doesn’t matter whether you feel good about yourself.

All that matters is that you are ready, willing, and able to begin with what you have and assume that this will work for you.

Mindset #3

On your First Week of Keto, Enjoy your food according to the rules you choose

First Week of Keto: The Keto Diet Success Mindset

Select a keto diet plan you can stick to.

Don’t force yourself to eat foods just because they are listed in the keto diet as good choices; make your choices from the foods you like that are on the plan. There really is a huge list from which to pick, so it shouldn’t be a problem.

I recommend this way of eating because if you try to eat things just because you’re told it’s a good healthy choice, you will ultimately fail and revert to the old you.

Let me tell you; it’s only a matter of time until your old self rears its ugly head. It’s only a matter of time until you go back to how you normally eat. This is a very frustrating situation. It’s as if you are doing really well, and you’re making all these changes, and all of a sudden, your old self pulls you back. You end up where you began.

It’s essential to focus on enjoying your food. You don’t want your keto diet to feel like some punishment. This is not some situation where you feel that you deny yourself. Instead, the keto diet should be a celebration of taste. It all really boils down to enjoying your food according to keto rules.

You have first to choose the keto rules. You have first to choose to go on a diet, and then you select based on your existing tastes. There’s no need to become somebody else. There’s no need to change your taste buds. There’s no need to go through any of that. Instead, allow yourself to enjoy the flavor range that you are already enjoying.

Now here’s the thing, even if you have a sweet tooth, you’re going to have to minimize that. That’s the only change, but for everything else, whether you like sour foods, salty foods, or definitely fatty foods, you should be fine. But as long as you manage your sweet tooth, you should be okay.

Keep atop the mindsets above if you want to be successful with the keto diet. I’m not going to lie to you and say that you can adopt these mindsets overnight. After all, the way you see things, and the way you expect things to play out, have been with you for a long time. You’ve grown accustomed to thinking about food a certain way.

7 Plant Based Keto foods to boost your low carb diet

But if you change your mindset according to the 3 key pillars above, adopting the keto diet will become easier, and it is more likely to stick.

Remember to browse our simple keto recipes Mention @gethealthystayhealthy or tag #gethealthystayhealthy! Whenever you start your keto journey.

7 Day Dairy Free Keto Meal Plan

So you probably thought that dairy free couldn’t be keto. However, you’ll be surprised to know that, with a few simple modifications, tips, and tricks, even a diet like a keto -which typically consists of many dairies-can be adjusted if you are allergic intolerant to dairy.

Millions struggle with lactose or dairy proteins; luckily, you can still follow a diet and live a dairy free lifestyle.

If you are on the keto wave, a dairy free ketogenic diet is possible thanks to various dairy substitutions and dairy free recipes.

Check out below a dairy free keto diet meal plan that will not only satisfy your palate but will help you in your weight loss journey, leaving behind any of the issues that dairy may cause.

Can Keto Be Dairy Free?

Life can be highly disturbed and annoyed when you have some form of lactose intolerance or dairy protein allergy. Though this problem is not life-threatening, it affects a vast majority of people.

When you struggle with lactose intolerance, you may experience gastrointestinal symptoms, including abdominal cramps, bloating, diarrhea, stomach or intestinal pain, gassiness (burping or flatulence) indigestion.

However, there is light at the end of the tunnel. If you’ve decided you want to be dairy-free and keto, there are plenty of options and workarounds you can implement on your daily meal plans.

Dairy products make sense in keto because these are actually great sources of protein, fat, potassium, and calcium. However, the keto diet is actually very suitable for dairy intolerant sufferers because it is actually a bit more restrictive when it comes to other dairy foods. The reason, mostly due to one thing: dairy equals sugar, which equals carbs.

So short answer yes; with a couple of tips and tricks, you can absolutely avoid dairy while following the keto lifestyle. All you need to do is be aware of swapping certain ingredients.

The most common example is going for unsweetened almond milk instead of regular ole dairy milk and plant-based yogurts for usual dairy yogurt.

What Products You Should Avoid On A Dairy Free Keto Diet

The key to a dairy free ketogenic diet is realizing what products contain dairy, and thus you should stay away from or substitute for others.

Check out below a list of products you should avoid.

  • Cheese (all varieties)
  • Milk (whole milk, dry milk, evaporated milk, milk solids)
  • Cream (heavy, whipping)
  • Half and half
  • Buttermilk
  • Cottage cheese
  • Yogurt
  • Kefir
  • Cream cheese
  • Curds
  • Pudding
  • Sour cream
  • Whey protein
  • Ice cream
  • Margarine
  • Ghee
  • Lactose
  • Lactulose
  • Casein
  • Caseinates
  • Butter oil
  • lactalbumin phosphate
  • Lactoferrin
  • Rennet

The next list of products contains hidden sources of dairy:

  • Chocolate
  • Baked goods (cookies, muffins, cakes, pastries)
  • Cream candy
  • Mashed potatoes (even your best friends keto cauli mash may have some dairy)
  • Salad dressings
  • Vodka sauce
  • Processed meats

Dairy is definitely a limitation, but do not worry; the keto diet can still be full of delicious dairy free recipes and alternatives.

Day 1 -Dairy Free Keto Meal Plan

Breakfast: Dairy Free Keto Fried Eggs with Kale and Pork

If you’re trying to avoid dairy for breakfast, then this dairy free keto fried eggs with kale and pork recipe are just what you need.

Dairy Free Keto Fried Eggs with Kale and Pork

Lunch: Dairy Free Keto Baked Salmon with Lemon and Butter

We all know salmon is really healthy and delicious, and with this super easy recipe, you can’t go wrong! Try this tasty baked salmon with lemon and butter, which is low carb and dairy free!

Dairy Free Keto Baked Salmon with Lemon and Butter

Dinner: Dairy Free Keto Oxtail Stifado

Craving stew for dinner? Then this delicious oxtail stifado is the way to go! Check out this amazing recipe and impress everyone with its strong flavors.

Dairy Free Keto Oxtail Stifado

Dessert: Dairy Free Keto Trifle

At only 8 carbs, enjoy every single bite guilt-free; it is simply super easy and quick to make and will happily surprise your taste buds.

Dairy Free Keto Trifle

Day 2 -Dairy Free Keto Meal Plan

Recipes

Breakfast: Dairy Free Keto Coconut Cream with Berries

Are you a yogurt person but are trying to avoid dairy? No worries! Check out this fantastic and delicious coconut cream with berries which is both dairy and keto free!

Dairy Free Keto Coconut Cream with Berries

In the mood for Indian cuisine? Then how about you try this fantastic coconut curry chicken recipe! Just picture creamy coconut sauce filled with fragrant lemongrass and just the right kick from the curry. What’s not to love!

Dairy Free Keto Coconut Curry Chicken

Dinner: Dairy Free Keto Falafels

Looking for a low-carb, high-protein dinner option? Look no further! Check out this super easy and quick falafels recipe; this is such a versatile recipe with great taste!

Dairy Free Keto Falafels

Dessert: Dairy Free Keto Chia Pudding

Craving for something sweet but dairy free and low carb? We hear you! Is that time of the day and dessert is in order, but you are at a loss on what to make!

Dairy Free Keto Chia Pudding

Day 3 -Dairy Free Keto Meal Plan

Recipes

Breakfast: Dairy Free Keto Banana Waffles

If you love waffles as much as we do, then you need these dairy free keto banana waffles in your life! These are not only heavenly but are low carb and, yes, dairy free!

Dairy Free Keto Banana Waffles

Lunch: Dairy Free Keto Chicken Garam Masala

Get ready to impress even the most delicate palate with this fantastically delicious recipe. Chicken Garam Masala may seem like a lot of work, but it is actually simple and full of flavor.

Dairy Free Keto Chicken Garam Masala

Dinner: Dairy Free Keto Beetroot-cured Salmon with Dill Oil

Tired of the same dinner dishes? Try this amazing salmon recipe for a delightful meal that goes perfectly with your ketogenic lifestyle and is also dairy free!

Dairy Free Keto Beetroot-cured Salmon with Dill Oil

Dessert: Dairy Free Keto Chocolate and Peanut Squares

Is that time of the day and craving something sweet but low carb and dairy free? No worries, check these delicious chocolate and peanut squares that are free of dairy and keto friendly!

Dairy Free Keto Chocolate and Peanut Squares

Day 4 -Dairy Free Keto Meal Plan

Recipes 

Breakfast: Dairy Free Keto N’oatmeal

Do you love your oatmeal in the mornings but are following the keto diet? Then you need to try this fantastic oatmeal version with no oats! It is simply super tasty, plus it is keto friendly and dairy free!

https://gethealthystayhealthy.net/recipes/dairy-free-keto-noatmeal/

Lunch: Dairy Free Keto Buttery Harissa Shrimp Skewers

Trying to avoid dairy for lunch but don’t know what to eat? Then try these amazing buttery shrimp skewers, which are both dairy free and keto friendly!

Dairy Free Keto Buttery Harissa Shrimp Skewers

Dinner: Dairy Free Keto Garlic Chicken

Have the entire family running for the dinner table with this simple yet flavorful meal. In less than an hour, you can whip up this recipe; all you need is a few simple ingredients, pop it in the oven, and you’re all set!

Dairy Free Keto Garlic Chicken

Dessert: Dairy Free Keto Vanilla Custard

It’s dessert time, and you don’t know what to do because you are on a diet? Give this delicious vanilla custard a try and be happily surprised!

Dairy Free Keto Vanilla Custard

Day 5 -Dairy Free Keto Meal Plan

Recipes 

Breakfast: Dairy Free Keto Pumpkin Spiced French Toast

Who doesn’t love french toast for breakfast, right! This classic is a favorite of both kids and adults alike, and with this next recipe, you’ll definitely elevate your french toast game.

Dairy Free Keto Pumpkin Spiced French Toast

Lunch: Dairy Free Keto Chicken and Veggie Wok

Looking for a quick and easy dish that’s also dairy free and low carb? Look no further! Try this super easy and flavorful chicken and veggie wok, perfect for lunchtime.

Dairy Free Keto Chicken and Veggie Wok

Dinner: Dairy Free Keto Shrimp Skewers with Chimichurri

Tired of the same boring dinners and have no idea what to cook because you want something low carb and dairy free? Check this out of this world’s delicious shrimp skewers with chimichurri!

Dairy Free Keto Shrimp Skewers with Chimichurri

Dessert: Dairy Free Keto Vanilla Ice Cream

In the mood for ice cream but thinking about all the carbs? Check out this delicious vanilla ice cream which is dairy free and keto friendly.

Dairy Free Keto Vanilla Ice Cream

Day 6 -Dairy Free Keto Meal Plan

Recipes

Breakfast: Dairy Free Keto Breakfast Brownie Muffins

Craving muffins for breakfast but on a diet? No worries! We have the perfect recipe for ya! Check out these delicious brownie muffins full of flavor and super easy to make.

Dairy Free Keto Breakfast Brownie Muffins

Lunch: Dairy Free Keto Pulled Pork Afelia

In the mood for pork? Then this pulled pork afelia recipe you must try! It is super easy and full of flavor. Perfect as a light lunch option if you are following the ketogenic lifestyle.

Dairy Free Keto Pulled Pork Afelia

Dinner: Dairy Free Keto Sweet and Sticky Chicken Wings

In the mood for chicken wings but feel like staying at home and are also on a diet? Then this recipe is what you need!

Dairy Free Keto Sweet and Sticky Chicken Wings

Dessert: Dairy Free Keto Strawberry Cream Gummies

Check out this next recipe, strawberry cream gummies that are dairy free and keto friendly and taste just fantastic. These are full of good stuff and great treats for the kids or the young at heart!

Dairy Free Keto Strawberry Cream Gummies

Day 7 -Dairy Free Keto Meal Plan

Recipes 

Breakfast: Dairy Free Keto Tofu Scramble

Start your day with this protein-packed breakfast option! After trying this delicious tofu scramble recipe, you’ll look at tofu with new eyes!

Dairy Free Keto Tofu Scramble

Lunch: Dairy Free Keto Vegetarian Red Coconut Curry

It’s Ok if you’re not a vegetarian; this recipe makes for a great lunch, and the best part is keto friendly and dairy free.

Dairy Free Keto Vegetarian Red Coconut Curry

Dinner: Dairy Free Keto BBQ Chicken Pizza

It’s dinner time, and all you are craving is pizza! Then make your own but healthier! Check out this easy and amazingly delicious BBQ chicken pizza.

Dairy Free Keto BBQ Chicken Pizza

Dessert: Dairy Free Keto Peanut Butter Caramel Milkshake

If you love milkshakes as much as we do, then you’ll absolutely live for this next recipe. How does a peanut butter caramel milkshake sound like? It sounds amazing, and it tastes even better!

Dairy Free Keto Peanut Butter Caramel Milkshake

Day 8 -Dairy Free Keto Meal Plan

Recipes 

Breakfast: Dairy Free Keto Seafood Omelet

If you need a good old omelet in the mornings, this seafood omelet is a great dairy free and keto friendly option; you need to try!

Dairy Free Keto Seafood Omelet

Lunch: Dairy Free Keto Crispy Tofu and Bok Choy Salad

If you are looking for the perfect lunch salad and trying to avoid dairy, and following the ketogenic lifestyle, you are in the right place!

Dairy Free Keto Crispy Tofu and Bok Choy Salad

Dinner: Dairy Free Keto Crispy Sesame Beef

This meal is not only packed with flavor, but it’s a great way to get everyone around you started on a healthier way of eating.

Dairy Free Keto Crispy Sesame Beef

Dessert: Dairy Free Keto Chocolate Covered Macaroons

Get ready to impress with these delicious chocolate-covered macaroons! These macaroons are so delightful nobody will believe these are dairy free and keto approved!

Dairy Free Keto Chocolate Covered Macaroons

Furthermore, sign up for our Get Healthy Stay Healthy Newsletter and automatically receive our latest & greatest delivered right to your inbox! Follow Get Healthy Stay Healthy on Facebook, Twitter, Pinterest, and Instagram for all of the newest articles, recipes, and meal plans!

We love to hear from you, so if you make a Get Healthy Stay Healthy recipe or know about any other snacks or tips we left out, make sure you take a picture and share it on Instagram with @ketosidedishes.

7 Plant Based Keto foods to boost your low carb diet

Benefits of a Plant Based Keto Diet

 

By now, you’ve probably heard a lot of buzz around a plant-based keto diet but before you dismiss it as just another diet fad, consider the science around ketogenic and the benefits of ‘plant based keto,’ which can help with weight loss, energy levels, brain health, stable blood sugar, and so much more.

While bacon, eggs, meats, and dairy are a big part of a keto diet, there are ways to get into Ketosis and lose a ridiculous amount of weight; in a plant-based keto diet commonly known as a Ketotarian Diet, some people think Ketotatrian is the cleaner version of a regular Keto diet, specially formulated for those individuals who have a hard time breaking down that much meat, saturated fats, and finding themselves with Keto Flu instead of Ketosis.

What is Keto Flu?

plant based keto

Quickie facts about Keto Flu are headache, foggy brain, fatigue, irritability, nausea, diarrhea, irritability, difficulty sleeping, muscle soreness, and constipation. Albeit not all people experience Keto Flu; for those who do, the best way to get rid of it is to stay hydrated, avoid strenuous exercise, get enough sleep, and get the electrolytes your body is lacking on Keto, but eating food high on magnesium like avocados and leafy vegetables will get you back on track.

The easier way I came to understand how keto works on our bodies to help you lose weight was when I found that our bodies’ primary fuel is carbs; however, when you are on Keto, you don’t get the carbs your body seeks. Therefore it will burn whatever it can find to function; in this case, your body’s metabolism will burn out fat… and so you can say bye-bye to that stubborn muffin top! And Hello, the body you have always dreamed of is in the works!!

Remember to consult with your physician before getting on this or any diet; a high-fat, low-carb diet may not be suitable for people with a  medical condition, children, and pregnant women.

A keto diet is low in carbohydrates, moderate in protein, and high in fat; people in a keto diet can take less than 50 carbs daily to get into ketosis. Keto dieters rely highly on high-fat animal products, such as dairy, meats, and butter, while plant-based keto diets rely on grains, fruits, and vegetables. Is that possible? Would they feel weak or sick?

Absolutely, Not!!

Vegans reach ketosis (a metabolic state that a low-carb diet can cause) by getting the fat ( normal Keto dieters get from animal products ) from nuts, avocados, coconut oil, and seeds, and some vegans who eat seafood, aka pescatarians, benefit from the intake of omega-3 fatty acids seafood is rich for, for example:

You’ll find 4,107 mg in one serving of Mackerel; salmon has 4,123 mg per serving and 2,205 in sardines.

Some people think a plant-based Keto diet is a no-brainier, while others find it challenging.

How does a cacao and avocado smoothie for breakfast sound?  What about a cauliflower tabbouleh salad for lunch, roasted pumpkin seeds or non-dairy yogurt with berries and almonds for you a snack, and a vegan keto walnut chili for dinner, Yum!!

Benefits from a plant based Keto Diet.

The world-famous Keto diet has become known for its weight-loss effectiveness and reducing heart diseases, triglycerides drop dramatically, and you’ll get back your blood sugar control.

The Keto diet was first introduced in 1920’ to treat epilepsy; some physicians claim Keto is also useful against polycystic ovarian syndrome.

Vegans on a plant-based keto diet will get all those benefits. They improved their kidney function, got protection against certain cancers (like colon, prostate, breast), reduced pain from arthritis, and got richer nutrients from their food intake.

Some people find it difficult to stick to a keto diet, but people on a plant-based diet plant find it easy to stick to Keto, finding they have more options to satiate their hunger and easier meals to prepare at home or/ and to take to work or school.

Keto dieters will lose weight and gain strength, plant-based Keto dieters and gain strength, but they tend to lose weight, fast, and keep it off.

A plant based plan will crush your cravings, reduce inflammation, and boost the health of skin, hair, and eyes.

However, people that are sticking to a plant-based diet need to take an extra dose of zinc- omega 3 fats, calcium, vitamin B12, vitamin k2, and vitamin D, since vegan diets tend to lack these nutrients, and a plant-based keto diet will also lack some important macronutrients your body needs, therefore be sure to get enough of these.

Almonds, Chia seeds, Flax seeds, Hemp seeds, Pumpkin seeds, Walnuts, 100% dark chocolate, Unsweetened cocoa, Broccoli, Brussels sprouts, almonds, Kale, Mushrooms, Spinach, Swiss chard, Avocado, Olives.

Having said that, you must be feeling pretty interested in the foods you can eat and those you must avoid at all costs.

Here is a list of foods to avoid on a plant based keto diet:

  • Apples
  • Beans
  • Potatoes
  • Sweet potatoes
  • Lentils
  • Corn syrup
  • Oranges
  • Peas
  • Bananas
  • Winter quash
  • Grapes
  • Cereal
  • Corn
  • Honey
  • Maple syrup
  • Agave syrup,
  • Oranges
  • Quinoa
  • Cashews
  • chestnuts
  • Rice
  • Pistachios
  • Pasta
  • Carrots
  • Fish
  • Meat
  • Poultry
  • Dairy
  • Wheat
  • Eggs
  • Other animal products
  • Gelatin

Too much you can’t have? There is no need to worry and get discouraged about it because the list of foods you can eat on a plant-based Keto diet looks amazing!

Here is a list of foods you can eat on a plant based keto diet:

plant base keto

 Plant Based Keto Fruits

  • Avocados
  • Blueberries
  • Coconuts
  • Cranberries
  • Lemons
  • Limes
  • Olives
  • Raspberries
  • Strawberries
  • Tomatoes
  • Watermelon

 Plant Based Keto Vegetables

  • Artichoke hearts
  • Arugula
  • Asparagus
  • Bell peppers
  • Beets
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumbers
  • Daikon radish
  • Dandelion greens
  • Eggplant
  • Fennel
  • Fiddleheads
  • Garlic
  • Jicama
  • Kale
  • Lettuce
  • Mushrooms
  • Mustard greens
  • Okra
  • Onion
  • Radishes
  • Rhubarb
  • Rutabaga*
  • Shallots
  • Spinach
  • Squash (summer &winter)
  • Turnips
  • Zucchini

Plant Based Keto Nuts

  • Brazil Nuts
  • Pecans
  • Pine Nuts
  • Walnuts
  • Almonds
  • Hazelnuts
  • Macadamia Nuts

Plant Based Seeds

  • Chia
  • Pumpkin
  • Sunflower
  • Hemp

 Plant Based Keto SEED and NUT BUTTERS

  • Almond butter
  • Coconut butter/coconut manna (aka the meat of the coconut)
  • Hazelnut butter
  • Macadamia nut butter
  • Peanut butter
  • Pecan butter
  • Sunflower seed butter
  • Tahini Walnut butter

Plant Based Keto OILS

  • Almond oil
  • Avocado oil
  • Cacao butter
  • Coconut oil
  • Flaxseed oil
  • Hazelnut oil
  • Macadamia nut oil
  • Olive oil

Bonus Plant Based Keto Ingredients you can use

plant based keto

  • Dairy Free yogurt and cheese
  • Almond flour
  • Artichoke hearts
  • Baking powder
  • Baking soda
  • Coconut flour
  • Coconut milk (canned, full fat)
  • Cocoa or cacao powder
  • Dark chocolate (85% and up)
  • Glucomannan powder
  • Hearts of palm
  • Jackfruit
  • Psyllium Husk
  • Nutritional yeast
  • Vanilla extract
  • Herbs and spices
  • Edamame
  • Kelp noodles
  • Kelp flakes
  • Lupini beans
  • Shirataki noodles
  • Nori sheets
  • Roasted seaweed

The vegan keto diet may not be suitable for those with type 1 diabetes, pregnant or breastfeeding women, athletes, or those with eating disorders or a history of disordered eating.

If you consider transitioning to a vegan keto diet, consult your doctor or a qualified health professional first to ensure the diet is safe to follow. Low-carb, high-fat diets may not be suitable for pregnant women, children, and people with certain medical conditions. If you’re unsure whether the vegan keto diet is the right choice for you, seek advice from your doctor.

The Plant Based Keto Diet  Take Away

  • The high fat, low carb plant-based keto diet focuses on whole, unprocessed, plant-based foods.
  • Plant-based and ketogenic diets have been linked to benefits like weight loss and reduced heart disease and diabetes risks.
  • Certain supplements may be necessary to ensure nutrient needs are met, including iron and vitamins B12 and D.
  • Though research shows that both the plant-based diet and the keto diet may benefit your health, studies on the effects of the vegan keto diet are needed to determine if this diet is effective and safe to follow long term.

Ready to Try Plant Based Keto? Just remember to Search our Plant-Based Keto Diet Recipes with the Plant-Based tag on them. 

5 Pros and Cons of The Cyclical Keto Diet

If you are a practitioner of the keto diet, then most likely you’ve come across the term cyclical keto diet and may be wondering what exactly it is, its pros and cons, how it works, and if it’s the right fit for you.

We’ll cover all that, and more so you can make an informed decision and really see if you should adopt this approach to your diet. The idea is to incorporate healthy eating habits in the long term, looking for healthy and sustainable weight loss.

Many stay away from the low carb, high-fat approach -which is essentially the keto lifestyle because they worry it will mess up with their performance. However, the cyclical keto diet may offer the best of both worlds because it allows carb consumption while still obtaining the benefits of ketosis.

What Is Cycling Keto Diet?

A standard ketogenic diet consisting of very low carbohydrates, moderate protein, and high fats. Your body will then be put on a state of ketosis where instead of burning carbs for energy, it burns fat.

The cyclical ketogenic diet (CKD) is a variation of the ketogenic diet where carbs can be consumed occasionally. CKD basically poses the idea of eating clean carbohydrates one or two days out of the week.

CKD format consists of 5-6 days of normal ketogenic dieting and 1-2 days of high carb eating. During the cycling keto days, also known as carb-loading, you’re encouraged to eat large amounts of carbs, such as rice, potatoes, oatmeal, pasta, and whole grains.
If you want the best results, it is key to keep your fat intake low during your carb days—the very opposite of standard keto.

The primary goal here is to temporarily switch out of ketosis to refill muscle glycogen to sustain training performance in the next cycle. This is especially appealing to many strength athletes and bodybuilders because of carbs’ need on heavy training days.

Does Carb Cycling Kick You Out Of Ketosis

The cyclical ketogenic diet is often compared to carb cycling; however, using the same method is not quite the same thing.

Cyclical keto involves a mostly ketogenic diet mixed in with limited carb days for athletes who need to restore glycogen stores. These carb days are designed to take the body out of ketosis temporarily before returning to ketosis shortly thereafter.

With carb cycling, you are cutting carbs on certain days of the week while upping your intake on others. Typically, each week is divided between 4–6 days of lower carb intake and 1–3 days of higher intake.

So, carb cycling does not necessarily induce ketosis. Carb intake is adjusted each day, but it’s likely never reduced enough to get you into a ketogenic state.

How To Do The Cyclical Ketogenic Diet?

If you follow a standard keto diet, then adopting a cyclical ketogenic diet shouldn’t be that much of a problem.

If you are really serious about starting a cyclical ketogenic diet, all you have to do is follow the standard keto diet 5–6 days per week and add 1–2 days of higher carb intake.

You’ll be going in and out of ketosis, in other words switching from the standard ketogenic phase and the carb load phase.

Keep in mind you have to be very disciplined; it is important to follow a strict ketogenic diet when you aren’t in the carb load phase. This is to ensure your body doesn’t get confused about which fuel source to use for energy.

The ability for your body to switch from one fuel source to another (from fats to carbs and vice versa); is called metabolic flexibility -which will become more efficient through exercise, fasting, and eating the right foods.

What To Do During Standard Ketogenic Phase (5–6 Days per Week)

Most days of the week, while you are on the standard ketogenic days, it’s important to consume fewer than 50 grams of carbs per day.
Low carb intake will eventually result in depleted glycogen stores, typically within 24 – 48 hours, leading to a breakdown of fat, leading to ketone production, resulting in a metabolic change.

The following macronutrient ratio should be used for standard keto days:

70% – 80% of calories from healthy fats
10% – 15% of calories from protein (or 20% – 25% if choosing a more liberal keto diet)
5% – 10% of calories from carbs

Healthy fat options include:

  • Eggs
  • Coconut oil and unsweetened coconut
  • Avocado
  • Full-fat dairy products
  • Low-carb nuts and seeds
  • Nut butter
  • Fatty meats
  • MCT oil

Proteins should make up around 15–20% of your total calories, while carb intake is typically restricted to under 10% (4Trusted Source).

What To Do During Carb Load Phase (1–2 Days per Week)

The second phase of the cyclical keto diet involves choosing 1–2 days per week to fill up your body’s muscle glycogen to enhance your workouts or athletic performance for the remainder of the week.

During this phase, you want to consume more carbs to break ketosis.

The carb loading days should follow a macronutrient ratio of 30% – 40% of calories from carbs, 25% – 30% of calories from protein, and 30% – 40% of calories from fat. Carbs should come from micronutrient-dense, whole foods.

Foods containing processed sugar should be avoided, as they can cause an unhealthy, rapid spike in insulin levels and provide no valuable nutrients.

Instead of relying on unhealthy sources like white bread and baked goods, you should get most of your carbs from healthy sources.

What To Eat On The Ketogenic Diet

As a reminder, you need to be consuming healthy, complex carbohydrates rather than quick, simple carbs.

Complex carbohydrates take longer to digest in the body. They are made up of sugar molecules that are bound together in long, complex chains. In other words, they won’t create an unhealthy insulin spike.

In addition, complex carbohydrates contain more vitamins and minerals compared to simple carbohydrates. Simple carbs are often known as “empty calories” because they don’t contain any vitamins, minerals, or fiber.

Check out the following list of complex carbohydrates you should eat during the carb load phase:

  • Sweet potatoes
  • White or brown rice
  • Quinoa
  • Oatmeal
  • 100% whole wheat bread
  • 100% whole wheat pasta
  • Couscous
  • Butternut squash
  • Beets
  • Yams
  • Multigrain cereal

Simple carbohydrates you should stay away at all costs during your carb-up phase include:

  • White bread
  • Candy
  • Cookies
  • Doughnuts
  • Cake
  • Fruit juice
  • White flour
  • Agave nectar
  • Dextrose
  • Honey
  • Molasses
  • Corn syrup

Getting Back To Ketosis After Carb Load Phase

To get back to ketosis, intermittent fasting and high-intensity workouts are recommended on the days following high-carb consumption.

Check out the next tips:

  • On the first day after carb load, use intermittent fast by not eating anything for at least 16 hours.
  • On day two, perform high-intensity interval training on an empty stomach. Then continue to eat meals that are ketogenic-friendly.

This will help you to deplete your body’s glycogen storages that have accumulated from your carb days.

Pros of Cyclical Keto

Some of the benefits you might expect from the cyclical keto diet include:

1. Prevent the keto flu

As the body struggles to adapt to using fat and ketones as primary energy sources, you might experience something known as the “keto flu” -your body’s natural response. In contrast, it adapts to burning fat, and not glucose, for fuel.
Carb intake can help get rid of the keto flu in the short term but be warned; you may still get keto flu when you try to get back into ketosis.

2. Makes keto easier to stick with 

The standard keto diet is restrictive by nature; that’s why some people find it difficult to maintain 100% of the time. Adopting cyclical keto will allow occasional carb consumption taking the pressure off on social occasions and resulting in easier adherence to the diet.

3. Increase in nutrient intake

By consuming high carb foods such as sweet potatoes, quinoa, butternut squash, and brown rice, your diet may become more nutrient-rich. They provide valuable nutrients such as vitamin A, fiber, manganese, magnesium, and more.

4. May increase muscle growth

Cyclical keto can be used strategically on intense training session days to enhance the anabolic effect of insulin for muscle development.

5. Improved Gut bacteria

By improving git bacteria, you’ll also improve your well-being, mood, and immune system function.

Cons of Cyclical Keto

1. It may be counterproductive to weight loss 

If too many carbohydrates are consumed on carb load days. Increased carb intake following glycogen depletion may also cause water retention and temporary weight fluctuations.

2. Cyclical ketogenic diet is not for everyone

If your main reason for following a ketogenic diet is for health concerns such as hyperinsulinemia, epilepsy, or metabolic disease such as type 2 diabetes, the cyclical ketogenic diet is not recommended for you. It works great for people who exercise frequently, advanced dieters, bodybuilders who want to build muscle, or athletes looking to improve workout performance.

3. Other side effects may appear

Because research on the cyclical keto diet is limited, its side effects are largely unknown.

4. It can cause water retention and temporary weight fluctuations

We hardly suggest avoiding weighing yourself on a daily basis, why not focus on how much better your clothes fit.

5. Might find it difficult to get back into Ketosis

Don’t go crazy about those carbs intake, or else you’ll be disappointed in how difficult is to get back into ketosis and start shedding those extra pounds.

Furthermore, sign up for our Get Healthy Stay Healthy Newsletter and automatically receive our latest & greatest delivered right to your inbox! Follow Get Healthy Stay Healthy on Facebook, Twitter, Pinterest, and Instagram for all of the newest articles, recipes, and meal plans!

We love to hear from you, so if you make a Get Healthy Stay Healthy recipe, make sure you take a picture and share it on Instagram with @ketosidedishes.

RECENT