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 Easy Taco Seasoning
Looking for a Keto Approved Taco Seasoning? Look no further this one is sugar free and so easy to make, just mix and shake!
INGREDIENTS
- 1/2 cup chili powder
- 1/4 cup onion powder
- 1/8 cup ground cumin
- 1 tablespoon garlic powder
- 1 tablespoon paprika
- 1 tablespoon sea salt
INSTRUCTIONS:
- Place all ingredients into a jar and shake.
MACROS:
Servings: 20 Serving Size: 1 tablespoon
Carb: 3 grams | Protein: 1 grams | Fat: 0 grams
Keto Crock Pot Ribs
Keto BBQ Ribs are slow cooked to perfection and smothered in our Keto Approved lip lickin' BBQ sauce!
INGREDIENTS
- 2 to 3 lbs baby back pork ribs (bone-in)
- 1 cup of water
- cup beef broth
- ½ tsp liquid hickory smoke
Rub Ingredients
- 1 tbsp paprika
- 1 tbsp chili powder
- ½ tbsp garlic powder
- ½ tbsp onion powder
- 1 tsp cumin
- ¼ tsp cayenne
- 2 tsp sea salt
- 1 tsp ground black pepper
- 10 drops SweetLeaf Liquid Stevia
- cup Keto BBQ Sauce
INSTRUCTIONS
- Mix all the rub ingredients in a small bowl then rub into the rack of ribs covering all the surfaces on both sides of the rack. Set aside.
- Pour water, beef broth, and the ½ tsp liquid smoke into a crockpot.
- Bend rack of ribs in a circle with the meaty side of ribs facing the walls of the pot.
- Brush ¼ cup of bbq sauce over the ribs in the pot saving the remaining BBQ sauce for later.
- Cover and cook on low until meat is done to your liking. 10-12 hours will have the meat falling from the...
Keto BBQ Sauce
Looking for a Keto friendly BBQ sauce that actually taste good? Try this one, it's easy and oh so delicious!
INGREDIENTS
- 1 Cup Tomato Sauce (no sugar)
- 1 ½ Tbsp Butter
- ½ tsp Sea Salt
- 1 tsp Garlic Powder
- 1 Tbsp Apple Cider Vinegar
- ½ Tbsp Liquid Smoke
- ½ tbsp Keto Worcestershire Sauce
- 15 drops of SweetLeaf Liquid Stevia (or to taste)
INSTRUCTIONS
- Add butter to a small pot and melt over medium heat.
- Add tomato sauce, apple cider vinegar, liquid smoke, Keto Worcestershire sauce, stevia, garlic powder, sea salt, and onion powder. Stir until blended.
- Remove from heat and serve. Store in a sealed container or Mason jar in the fridge
MACROS:
Servings: 8 Serving Size: 2 tablespoons
Carb: 2 grams | Protein: 1 grams | Fat: 3 grams
Keto Reuben Skillet
Experience all the traditional flavors of a the classic Reuben sandwich without the carbs. You'll never miss the bread with this Keto Reuben Skillet. High on taste, low on carbs, and oh so satisfying!
INGREDIENTS
- 1 bag of coleslaw mix
- 1 pound Grobbel's Corn Beef Brisket
- 1 cup swiss cheese
- 3 tablespoons butter
- 3 tablespoons scallions
- Melt butter in an iron skillet.
- Add corned beef and sauté covered for 5 minutes.
- Add coleslaw, then cover and cook for approximately 5 minutes.
- Stir coleslaw and corned beef and top with cheese.
- Place skillet into the oven until cheese is melted.
- Drizzle with dressing and top with scallions.
Keto Russian Dressing Ingredients:
- 1 cup Primal Kitchen Mayonnaise
- 1/4 cup Primal Kitchen Ketchup
- 4 teaspoon Silver Spring Horseradish
- 1 teaspoon Frank's Red Hot Original Sauce
- 1 tsp Keto Worcestershire Sauce (recipe included)
- 1/2 tsp salt
- 1 pinch of pepper
Keto Russian...
Keto Worcestershire Sauce
How do you live without Worcestershire Sauce when it's used in so many recipes? Luckily now, you don't have to. This Keto Worcestershire Sauce taste like the store bought version without all the sugar!
INGREDIENTS:
- 4 Tablespoon Coconut Secret Coconut Aminos
- 3 Tablespoons Bragg Apple Cider Vinegar
- 4 tablespoons water
- 1/2 teaspoon ground black pepper
- 2 teaspoons smoked paprika
- 1 teaspoon mustard powder
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon ground cinnamon
INSTRUCTIONS:
- Place all the ingredients in a blender or using an emersion blender and blend until all the ingredients are well incorporated.
- Place mixture in a small saucepan on low to medium heat and simmer for 5-7 minutes.
- Allow to cool and then store in the refrigerator for up to 2 weeks. The flavor actually gets better with time.
MACROS:
Servings: 6 Serving Size: 1 serving
Carb: 3 grams | Protein: 0 grams | Fat: 0 grams
Keto Russian Dressing
Keto Russian Dressing is satisfying, delicious, guilt-free, and the dressing perfect dressing for the Keto Reuben Skillet, sandwich, or any salad!
INGREDIENTS:
- 1 cup Primal Kitchen Mayonnaise
- 1/4 cup Primal Kitchen Ketchup
- 4 teaspoon Silver Spring Horseradish
- 1 teaspoon Frank's Red Hot Original Sauce
- 1 tsp Keto Worcestershire Sauce (recipe included)
- 1/2 tsp salt
- 1 pinch of pepper
INSTRUCTIONS
- Place all ingredients into a bowl and mix well.
MACROS:
Servings: 16 Serving Size: 1 tablespoon
Carbs: 1 grams | Protein: 0 grams | Fat: 17 grams
Keto Avocado Electrolyte Smoothie
Keto Revolution's Avocado Smoothie is a great way to get your electrolytes in. It's quick, easy, and oh so enjoyable!
INGREDIENTS
- 1 avocado, net carbs (pit removed)
- 2 teaspoon of vanilla extract
- 8 oz. Califia Farms Toasted Coconut Almond Milk
- 1 tablespoon of Heavy Whipping Cream
- 1 scoop Doctor's Best Magnesium Powder (optional)*
- 1/2 teaspoon of Morton's Salt Substitute
- 1 teaspoon fresh squeezed lemon juice
- 1 teaspoon fresh squeezed lime juice
- 2 cups of crushed ice
- Stevia to taste (optional)
INSTRUCTIONS
- Pre-crush your ice then place all ingredients into a blender and blend well.
MACROS:
Servings: 1 Serving Size: 1
Carb: 5 grams | Protein: 4 grams | Fat: 31 grams
RECIPE NOTES:
This should taste similar to a vanilla shake. For thicker consistency add 3 additional tablespoons of heavy whipping cream and blend on low. If you are adding Stevia to this have it only at or with a meal.
*Dr.'s Best Magnesium powder and/or Morton's Salt Substitute is...
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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