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10 Tips to Optimize Ketosis #1

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.
 
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...
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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...
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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...
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Keto Simple Scone

Crispy on the outside and crumbly on the inside, these Keto Simple Scones are sure to become an anytime favorite!

INGREDIENTS
  • Trader Joe's Just Almond Meal 1 Cup
  • Coconut Flour 1.5 tablespoon
  • Pyure Organic Stevia 3 scoops
  • Himilayan pink salt 1/4 teaspoon
  • Baking Powder 1 teaspoon
  • Butter 3. 5 tablespoons (melted)
  • Califia Farms Toasted Coconut Almond Milk 1.5 tablespoons
  • Heavy Cream 1.5 tablespoons
INSTRUCTIONS
  • Place all the dry ingredients into a ziplock bag. Mix everything well.
  • Pour remaining wet ingredients in. Use fingers & lightly mix thoroughly.
  • Form a rectangle shape within bag. Chill for at least 30 mins before using.
  • Divide dough into 8 pc using a knife or bench scraper. Place on lined baking tray.
  • Bake in preheated 350°F oven for 18 to 25 minutes. Cool on wire rack.
  • NOTE: To reheat, slice into half length-wise. Toast cut-side up for 10 mins in toaster oven
MACROS:

Servings: 4 Serving Size: 1

Carbs: 6 grams | Protein: 7 Grams | Fat: 28 grams

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Keto Cheez-It Crackers

Missing Crackers? Not anymore.These Keto Cheez-It Crackers are a low-carb rendition of the real thing!

INGREDIENTS
  • 1 cup almond flour
  • 1 cup shredded cheese
  • 1/4 tsp salt
  • 1/4 tsp paprika
  • 2 tbsp water (optional if dough doesn't form)
INSTRUCTIONS
  • Preheat the oven to 350 degrees. Line a large baking sheet with parchment paper.
  • Add almond flour, shredded cheese, paprika, and salt to a blender and blend into a dough. 
  • Transfer the dough onto a flat surface lined with parchment paper. 
  • Place another sheet of parchment paper on top and press the dough down.
  • Roll it out using a rolling pin until you get it about 1/4 of an inch thick.
  • Cut into squares using a  pizza cutter.
  • Place the crackers onto a lined baking dish and bake for 6 minutes then flip them and bake another 6 minutes.
  • Remove and allow to cool.
MACROS:
Servings: 8 Serving Size: 1
Carbs: 3 grams | Protein: 6 grams | Fat 10 grams
 
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Keto Buffalo Cauliflower

You've got to try my Keto Buffalo Cauliflower; they are crispy on the outside, tender on the inside, and smothered in hot buffalo butter flavor!
 
INGREDIENTS
  • 1 large head cauliflower, chopped into florets
  • 1 tablepoon of olive oil
  • Himalayan pink salt (to taste)
  • Black Pepper (to taste)
  • Unsalted Butter 1/4 cup (melted)
  • Frank's Hot Sauce 1/4 cup
INSTRUCTIONS
  • Combine cauliflower and olive oil in a large bowl. Season pepper and salt (to taste) toss until thoroughly coated.
  • Place the cauliflower into the air fryer on 400 degrees and cook 8-10 minutes until evenly browned. 
  • Remove cauliflower from oven into a large bowl.
  • In a separate bowl, whisk together the melted butter and hot sauce and pour over the cauliflower, tossing until thoroughly coated.
  • Serve with the dip of your choice (try my blue cheese dressing).
MACROS:

Servings: 4 Serving Size: 1

Carbs:7 grams | Protein: 3 grams | Fat: 15 grams

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Keto Parm Crusted Chicken Tenders

Healthy, crispy and delicious, these Air Fryer Keto Parm Crusted Chicken Tenders are super quick and easy to make with just 5 simple ingredients. Give them a try, you're sure to love them!

INGREDIENTS
  • Chicken tenders 1.5 pounds
  • Olive oil 1/2 cup
  • Himalayan pink salt 1/4 teaspoon
  • Black pepper 1/4 teaspoon
  • 4 C 100% Natural Parmesan/Ramano Cheese (to coat)
INSTRUCTIONS
  • In a large bowl combine olive oil and chicken, toss to coat the chicken.
  • Add pink salt and black pepper and toss again
  • Place the coated chicken on a large sheet of foil and coat with the parmesan/Ramano cheese blend
  • Carefully flip the chicken over and coat the other side.
  • Remove from foil and transfer to an air fryer
  • Bake on 400 degrees for approximately 20 minutes (cook time will vary per unit and desired crispiness).
MACROS:

Servings: 4 Serving Size: 1

Carbs: 0 grams | Protein: 26 grams | Fat: 31 grams

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Keto Blue Cheese Broccoli

Keto Steamed broccoli and creamy blue cheese are an amazing combination. You simply have to try this one. It's sure to become one of your favorite low-carb side dishes!

INGREDIENTS
  • 1 medium head of broccoli
  • ¼ cup heavy whipping cream
  • 1 ounces full fat cream cheese
  • 2 tablespoons butter
  • 2 ounces (56 g) crumbled blue cheese
  • Salt and freshly ground black pepper, to taste
INSTRUCTIONS
  • Wash the broccoli and cut into florets. Place on a steaming rack in a steaming pot filled with about 2 inches of water and bring to a boil. Cook for 5 to 8 minutes until the broccoli is tender but still crisp. Do not overcook. When done, set it aside.
  • Prepare the blue cheese sauce. Pour the cream in a small pot and add the cream cheese and butter or ghee. Gently bring to a simmer over a medium-low heat and stir until well combined and the cream cheese and butter are melted. If you need to thicken the sauce, boil for 3 to 5 more minutes, stirring frequently.
  • Remove from the heat and add the...
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Keto Banana Nut Bread

Keto Banana Nut Bread is high on flavor and low on carbs and is the perfect rendition of the traditional southern favorite!
 
INGREDIENTS
  • 1 1/4 Trader Joe's Just Almond Meal
  • 1/4 cup Flax Meal
  • 1/4 teaspoon Himilayan pink salt
  • 2 tsp Baking powder
  • 3 eggs (large)
  • 1/2 cup sour cream
  • 4 Tbsp butter
  • 3 tsp banana extract
  • 1/4 cup heavy whipping cream
  • 1/2 tsp nutmeg
  • 1 tsp vanilla extract
  • 1/4 tsp Pyure single ingredient stevia
  • 3/4 cup pecans (chopped)
INSTRUCTIONS
  • Preheat oven to 325 degrees
  • Combine Almond Meal, Flax meal, salt, baking powder, nutmeg and cinnamon in a large bowl and hand mix until well combined. 
  • In a separate bowl, combine eggs, sour cream, butter, heavy cream, vanilla extract, banana extract, 1/2 of the nuts and stevia and mix using an electric mixer until well blended.
  • Add the liquid ingredients to the dry ingredients and hand mix until combined well.
  • Pour the mixture into a silicone bread pan and smooth it out
  • Sprinkle the remainder of the nuts over the top...
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Keto Simple White Bread

Miss Sandwiches? This easy Keto white bread recipe is perfect for your favorite fixin's. It's light and fluffy and make THE perfect BLT!

INGREDIENTS
  • 1 1/4 Cup Trader Joe's Almond Meal
  • 2 teaspoons baking powder
  • 1/3 cup butter (melted)
  • 12 large egg whites (room temp)
  • 1/4 teaspoon arrowroot powder
  • 1/4 teaaspoon cream of tartar
  • 1/4 teaspoon Himilayan pink salt
INSTRUCTIONS
  • Preheat oven to 325 degrees (I used convection bake)
  • Combine almond flour, baking powder, arrowroot powder, and salt until well combined.
  • Next, add the butter in a little at a time until crumbly.
  • In a seperate bowl, beat egg whites and cream of tartar with electric mixer until stiff peaks form.
  • Add 1/2 of the egg whites to the bread mixture and pulse with electric mixer until just combined.
  • Gently transfer the bread mixture into the bowl with the remaining egg whites and fold (do not stir) until combined.
  • Pour the batter into a silicone loaf pan smothing the top
  • Bake 40-45 minutes until top is golden brown.
  • If...
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