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 Hot Apple Cider
Here's a new twist on an old favorite. It tastes delicious and will make the whole house smell amazing!
INGREDIENTS
- 10 ounces filtered water
- 1 tablespoon Bragg Organic Apple Cider Vinegar
- 1/4 teaspoon SweetLeaf Liquid Stevia (or equivalent)
- 1/2 teaspoon mulling spice mix
INSTRUCTIONS
- Boil water in a kettle.
- Place mulling spice in tea strainer (you can use a coffee filter instead) within a mug then pour over spices with the freshly boiled water
- Steep for at least 10 minutes
- Remove tea strainer and spices from mug
- Stir in Apple Cider Vinegar and sweetener
- Enjoy it hot!
MACROS:
Servings: 1 Serving size: 1 serving
Carbs: 0 grams | Protein:0 grams | Fat: 0 grams
Keto Peppermint Hot Chocolate
Butter, Chocolate, and hints of peppermint & vanilla make this Keto Hot Chocolate feel like love in a cup. This is a Keto Keeper for sure!
INGREDIENTS
- 2 tablespoons unsalted butter
- 1 tablespoon cocoa powder (unsweetened)
- 1 cup boiling water
- 1/4 teaspoon vanilla extract
- 1/8 teaspoon peppermint extract
- Stevia to taste
INSTRUCTIONS
- Place ingredients into a tall beaker, blend with an immersion blender until you see a foam on top.
- Pour the hot cocoa into your favorite mug, top with Keto Whipping Cream and enjoy!
MACROS:
Servings: 1 Serving Size: 1 cup
Carbs: 1 grams | Protein: 2 | Fat: 3 grams
RECIPE NOTES:
To make Keto Whipping Cream you just use a little whipping cream + Stevia and whip it-super simple! This recipe is also delicious without the peppermint extract just in case you are not a fan. Macros shown above do not include the whipping cream so adjust accordingly.
Keto Chocolate Frosty
This is sure to bring back a memory or two. This Keto Chocolate Frosty taste just like the real thing!
INGREDIENTS
- 1 1/2 cup heavy whipping cream
- 2 tablespoons unsweetened cocoa powder
- 3 tablespoons Erythritol or Swerve
- 1 teaspoon pure vanilla extract
- Pinch kosher salt
INSTRUCTIONS
- Combine heavy whipping cream, unsweetened cocoa, sweetener, vanilla, and salt.
- Beat using a hand mixer until mixture forms stiff peaks
- Place the mixture into a Ziploc bag for 30 minutes or so until lightly frozen.
- Cut off the tip of the corner and pipe contents into the serving dish of your choice and enjoy!
MACROS:
Servings: 4 Serving size: 1 serving
Carbs: 4 grams | Protein: 2 grams | Fat: 34 grams
Keto Slow Cooker Glazed Ham
This Keto Slow Cooker Glazed Ham is super easy to make. It's sure to be a crowd pleaser and perfect for any holiday gathering!
INGREDIENTS
- 8 pound spiral sliced ham
- 1/2 unsalted butter
- 1/3 cup Dijon mustard
- 1/4 cup Swerve (or desired sweetener)
- 3 cloves garlic , minced
INSTRUCTIONS
- Prepare the glaze by heating the butter and Swerve in a pan over medium heat slowly bringing it to a low boil.
- Add in the mustard and garlic and whisk until smooth, the remove from heat.
- Place ham inside the slow cooker and brush on the glaze inside and outside the ham.
- Cook the ham on low heat for approximately 3-4 hours.
- Just before the ham is done, set the oven on broil
- Remove the ham from the slow cooker and place it on a foil-lined baking sheet and brush on the leftover glaze
- Place the ham in the oven on broil for approximately 2-3 minutes or until you see that the glaze has caramelized.
- When done, transfer the ham desired serving tray, slice and serve.
...
Keto Butter Roasted Turkey
Moist, roasted to perfection and infused with flavor, our Keto Butter Roasted Turkey is sure to be a taste sensation this holiday season!
INGREDIENTS
- 1 whole turkey (about 12 pounds)
- 1 pound cherry tomatoes
- 1 cup red onions (diced)
- 2 garlic cloves, minced
- 1 large celery stalk (diced)
- 4 tsp fresh thyme, four small sprigs
- Pink Salt (fine grained)
- Ground black pepper
- 10 slices of diced bacon (reserve drippings)
- 1/2 cup of butter (4 ounces)
- 4 tablespoons of lemon juice
- 1/8 teaspoon of Xanthan gum (optional)
INSTRUCTIONS
- Preheat the oven to 350°.
- Remove innards from your turkey and pat it dry. Then season the outside and inside with salt and pepper to your liking.
- Place cherry tomatoes inside the cavity along with onions, celery, garlic and thyme and then tie the legs together.
- Use a roasting pan with a wire rack inside and place the turkey on the rack in the roasting pan. Be sure to tuck the wings under the body.
- Cook the bacon in the microwave or in a...
Keto Mini Pecan Pie
Keto Mini Pecan Pie turns your favorite, high carb holiday dessert into a delicious low-carb option where portion size is not a problem!
INGREDIENTS
- 1 1/3 cups Trader Joe's Just Almond Meal (any almond flour is fine)
- 1 1/2 teaspoon coconut flour
- 2 tablespoons cold butter
- 1 1/2 teaspoons cold water
- 1/2 teaspoon pink salt
FILLING
- 6 tablespoons butter (softened)
- 1 teaspoon vanilla extract
- 3/4 cup of preferred sweetener (Swerve or stevia equivalent)
- 1 ounce heavy cream
- 1 egg
- 1 cup chopped pecans
- 1/2 tsp cinnamon
- 1/4 teaspoon pink salt
INSTRUCTIONS
- Preheat oven to 350 and grease your mini cupcake pan with butter.
- Combine almond flour, coconut flour, and butter in a blender or food processor and pulse until crumbs form.
- Add water and pulse until it becomes a dough.
- Divide dough into the 8 section muffin pan pressing the dough into it and halfway up the sides and make holes in the dough with a fork.
- ...
Keto Pumpkin Cheesecake
Velvety smooth with just the right amount of pumpkin flavor, this Keto Pumpkin Cheesecake combines the best of both worlds!
INGREDIENTS
- 2/3 cup pumpkin puree
- 2 large eggs
- 1 tsp. pumpkin spice
- 2/3 teaspoons Swerve (or stevia equivalent)
- 16 oz. cream cheese
- 1/2 teaspoon vanilla extract
KETO CRUST
- 1 3/4 cup Trader Joe's Just Almond Meal (or any almond flour)
- 1/2 cup butter
- 1/2 teaspoon cinnamon
- 3 teaspoons Swerve (or Stevia equivalent)
INSTRUCTIONS
- Combine the Keto Crust ingredients (almond flour, cinnamon, and sweetener) together and mix well.
- Next stir in melted butter.
- Once this mixture is well combined, press it into a 9-inch pie pan (you will want to press this mixture down with your hands)
- Set aside and let's make the filling.
- Combine filling ingredients (cream cheese, sweetener, and vanilla extract) in large mixing bowl and beat with electric mixer until smooth.
- Add the pumpkin spice, pumpkin puree, and eggs and blend until well combined.
- Pour pumpkin cheesecake...
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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