Getting your body into the state of ketosis and maintaining it can be a struggle for a lot of folks. The truth is, we all trip up from time-to-time, and there’s not one of us who doesn’t need a little help or a reminder every now and again.
10 Tips to Optimize Ketosis #1
My goal in this series of tips is to identify many of the roadblocks on the path to nutritional ketosis in an effort to help you improve your ability to maintain and maximize the level of ketosis necessary for you to accomplish your goals and to see the weight loss that you desire. Many of you tend to be too hard on yourselves and are quick to assume, "Keto just doesn’t work for me, I’m different." If that’s you, listen up! You just might find the answer to your problem in the information below.
Tip 1: Stop Fearing Fat
A big problem that we routinely see is that people simply do not eat enough fat. Not eating enough fat will set you up for failure, or at the very least, HUNGER. The...
10 Tips to Optimize Ketosis #2
My second tip for getting into and maintaining ketosis is simple:
DON’T CONSISTENTLY EAT LOW CALORIE.
Being consistent on a ketogenic diet is extremely important, but consistently eating low calorie is not a good idea. Old diet mentalities, like that of cutting calories, try to creep in from time-to-time and then, suddenly, you find that your fat loss has plateaued. Restricting calories may work temporarily, but after a few weeks you tend to find your weight stabilizing, and despite eating at a calorie deficit, you simply cannot shed excess body fat.
Why?
Consistently eating at a large deficit slows the metabolism. Your body is designed to keep you alive. If you're consistently taking in a lot less energy than you're expending, the body is going to slow down the energy going out so that it has enough fuel to keep your heart and organs running, but maybe not much else.
Also remember weight loss on keto is not linear. Many...
10 Tips to Optimize Ketosis #3
My third tip for getting into and maintaining ketosis is easy:
EAT HIGH QUALITY FATS.
Although it’s the lowered level of carbohydrate that actually gets you into ketosis, it’s the fat that sustains you enough to keep you there. So, it bears mentioning that eating a very low-carb diet does not mean that you should skimp on the quantity and quality of the fats that you are eating. You do yourself a terrible disservice if you are keeping good fats low. High quality fats are the backbone for making new cells and brain tissue, establishing neurotransmitters, balancing hormones and aiding most bodily functions.
Focus on getting as high of quality fats as possible. Think whole, non-processed food choices with lots of omega-3, like grass-fed meats and their drippings, wild fish, cold-pressed olive oil, grass-fed butter, avocado and its oil, etc. Consuming low quality things like most vegetable and seed oils, processed "cheese" (like those little...
Keto Cinnamon Rolls
Looking for a delicious easy Keto Dessert? Look no further, rewarding yourself has never tasted so good, try our Ketogenic Cinnamon Rolls!
INGREDIENTS
Cinnamon Roll Dough
- 1 1/2 cups mozzarella cheese (grated)
- 3/4 cup almond flour
- 2 tablespoons cream cheese
- 1 egg
- 1/2 baking powder
Cinnamon Filling
- 2 tablespoons water
- 2 teaspoons cinnamon
- 1 scoop Pyure Single Ingredient Stevia
Cinnamon Roll Frosting Ingredients
- 2 tablespoons Cream Cheese
- 6 tablespoons Heavy Whipping Cream
- 3 scoops Pyure Single Ingredient Stevia
- 1 tablespoon Butter
INSTRUCTIONS
- Preheat Oven 360 degrees.
- In a microwave safe bowl, melt mozzarella cheese and cream cheese for approximately 1 1/2 minutes.
- Remove from microwave and stir making sure the cheese if fully melted.
- Stir in the egg
- Add almond flour, baking powder to the mixture and stir with a fork until the mixture is well combined into a dough.
- Place the dough ball on a sheet of wax paper.
- Lightly oil your hands and form the dough into 6 balls.
- ...
Keto Zucchini Au Gratin
Keto Zucchini Au Gratin is a great substitute for Au Gratin potatoes. It's Low-Carb, Cheesy, Easy, Keto Delicious!
INGREDIENTS
- 2 Large Zucchini sliced in rounds
- 1/2 cup yellow onion, minced
- 1 tablespoons minced Garlic
- 2 tablespoons butter
- 1/2 cup heavy cream
- 1/2 cup grated cheddar cheese
- 1/3 cup grated Parmesan cheese
- Salt (to taste)
- Pepper (to taste)
INSTRUCTIONS
- Preheat oven to 450 degrees.
- In a large skillet melt butter over medium heat.
- Add the onions and garlic and sauté until the onions are glassy or translucent in appearance.
- Next add the zucchini, heavy cream, Parmesan cheese, salt and pepper.
- Cook for roughly 10 minutes or until the mixture is bubbly.
- Transfer mixture into a baking dish and sprinkle with grated cheddar cheese. Add more Parmesan if you prefer as well.
- Bake for 10 to 15 minutes until the top begins to turn slightly brown.
- Serve and enjoy!
MACROS:
Servings: 2 Serving Size: 1
Carbs: 10 grams | Protein: 22 grams | Fat: 51 grams
Keto Country Fried Steak And Gravy
This southern dish is sure to satisfy that country craving! Our Keto Air Fryer Country Fried Steak is smothered in gravy and yet still perfectly healthy! Easy to prepare, and cooks in 10 minutes in the air fryer. Keto Comfort Food at it's finest.
INGREDIENTS
- 4 small thin cubed steaks (about 1 pound)
- 1/2 Teaspoon of ground black pepper
- 1/2 Teaspoon of Himalayan pink salt
- 1/4 Teaspoon garlic powder
- 1 lightly beaten egg
- 1 cup of crushed pork rinds
Keto Gravy
- 1/2 cup heavy cream
- 2 ounces cream cheese
- 1/4 cup bacon fat
- 2-3 Tablespoons water
- 2-3 dashes Keto Worcestershire sauce
- Black pepper (to taste)
- Salt (to taste)
INSTRUCTIONS
- Preheat Air Fryer to 400 degrees
- Place the steak between two pieces of parchment paper and using a meat mallet pound steak to an even thickness.
- In a small bowl combine the pepper, salt, and garlic powder and season both sides of the steaks.
- Using a small bowl whisk the egg and in a separate bowl add the pork rinds. Dip each steak one at a...
Keto Buffalo Bleu Chicken Meatballs
Keto Buffalo Chicken Meatballs are super easy to make and full of flavor. Drizzle these awesome meatballs with extra wing sauce and serve with a side of celery.
INGREDIENTS
- 1 pound ground chicken
- 1/2 cup Frank's Wing Sauce (divided)
- 1 stalk celery (diced)
- 2 teaspoons minced garlic
- 2 teaspoons onion powder
- 1/4 cup bleu cheese
- 2 tablespoons butter
- salt and pepper (to taste)
INSTRUCTIONS
- Line a baking sheet with parchment paper and set aside.
- Set the oven to preheat at 400 degrees.
- Using a medium bowl, combine ground chicken, garlic, celery, bleu cheese, onion powder, 2 tablespoons wing sauce, and salt and pepper.
- Form into meatballs and place on the baking sheet and bake for 20 minutes.
- Heat the remaining wing sauce and butter in a small saucepan.
- Once the sauce is heated, evenly coat the meatballs in the sauce and then serve!
MACROS:
Servings: 8 Serving Size: 1
Carbs: 1 grams | Protein: 11 grams | Fat: 11 grams
What is Insulin Resistance and Do You Have Symptoms of It?
Today we discuss what is Insulin Resistance and the Symptoms of Insulin Resistance. We will also talk about the Effects of Insulin Resistance and what it takes to Reverse Insulin Resistance.
I am absolutely passionate about educating others on the symptoms Insulin Resistance and its effects on the human body. So I'm here today to shed some light on the subject! Insulin Resistance is one of the most under-diagnosed conditions existing today and it is the largest underlying cause of most the health problems we experience on a day-to-day basis.
Can’t lose weight no matter how hard you try? See other people having great success, and all the while, you are stuck?
Ever wonder why?
Do you have any of the following symptoms of Insulin Resistance:
- An inability to lose weight
- An inability to lose belly fat
- Acne or Cystic acne
- Unwanted facial hair
- Polycystic Ovarian Syndrome
- High Blood Pressure
- High cholesterol
- Fatty Liver...
Keto Cheezy Chicken Bake
This Cheezy Chicken Bake is super quick and easy to make. It's Keto Approved and bursting with Italian flavor and sure to become a weeknight family favorite!
INGREDIENTS
- 4 Boneless Skinless Chicken Breasts
- 1 24 oz. jar Rao's Homemade Arrabbiata Sauce
- 1.5 cups of shredded mozzarella cheese
- 1 cup of shredded parmesan cheese
- McCormick Italian seasoning (to taste)
- Season McCormick All purpose Seasoning (Red Pepper with Oregano and Garlic) (to taste)
- Flavor Gods Italian Zest (to taste)
- 1 tablespoon olive oil (to grease the pan)
INSTRUCTIONS
- Boil 4 Boneless Skinless Chicken breasts, allow to cool then shred the chicken into in a greased 9 x 13 baking dish and set aside.
- Next, add one jar of Rao's Homemade Arrabbiata Sauce across the top. Spread it out with a spoon over the top.
- Top with Mozzarella cheese and parmesan cheese
- Season the top with McCormick Italian seasoning,
- Season McCormick All purpose Seasoning (Red Pepper with Oregano and Garlic)
- Season with...
Keto Broccoli Cauliflower Salad
INGREDIENTS
- 12 ounce bag of cauliflower florets
- 12 ounce bag broccoli florets
- ½ cup no sugar added pickles chopped
- ½ cup celery chopped
- ¼ cup almond chopped
- 1-2 tablespoons fresh parsley chopped
- ¼ cup red onion thinly sliced
- 2 tablespoons avocado oil
- Kosher salt & fresh black pepper
Avocado Mayo Dressing
- ¾ cup mayonnaise no sugar added
- ½ a large avocado
- Juice of half a lemon
- 1 clove of garlic finely grated
- ½ teaspoon hot sauce no sugar added
- ¼ teaspoon salt & fresh pepper
INSTRUCTIONS
- Pre-heat the oven to 450 degrees.
- Place the cauliflower and broccoli florets on a sheet tray along and season with 1-2 tablespoons of oil, 1 teaspoon salt, and a few cracks of pepper.
- Place in the...
Author
Lisa Carroll
Health Coach
Lisa is a wellness entrepreneur as well as a gifted writer and engaging speaker and was recently featured on the cover of Women's World Magazine in an article detailing her weight loss success, amazing recipes & life-changing coaching tips.
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