HEALTH + WELLNESS

Category: HEALTH + WELLNESS

This topic is literally the most asked about topic that slides into our direct messages on Instagram. We personally consider total carbs and do not subtract fiber or sugar alcohols to track net carbs. Why? Because net carbs give us too much wiggle room to eat processed foods filled with extra fiber.

Imagine eating 2 slices of zero net carb bread that’s actually 24g total carbs — that’s just one meal so the carbs will eventually add up throughout the day and you end up woth 60-70g total carbs and likely kicked out of ketosis. When we limit our carbs to 20g total carbs, it makes us tighten our food choices because we have to focus on proteins, greens, and berries. We like to eat until we feel satiated and we are never satiated with protein bars or other grab and go type keto snacks – which are usually 15-25g total carbs. The best way to know how many total carbs you can eat without getting kicked out of ketosis is to simply test yourself at different total carb counts.

The majority of people we talk to use net carbs to guide their eating. It’s important to know how to calculate net carbs when you are first starting keto. You always want to subtract any fiber or sugar alcohols. Something to note is that if there is allulose, the FDA requires companies to label it as sugar – so read ingredients closely so you can calculate net carbs accurately.

Another thing to keep in mind is that if it seems too good to be true, it’s cause it is. Case in point the three bean medley from Target, Shiitake Mushroom crisps from Costco, and even the Great Value Organic Peanut Butter. The Target and Costco items had international label translation issues which made the net carbs look much lower than they actually are. The Great Value Peanut Butter has an updated label showing a higher carb count on the new label.

If calculating net carbs is overwhelming to you when you are first starting keto, use an app like Carb Manager, which will do the work for you. After several weeks of carb counting, you will get the hang of it and it will be like second nature to you.

If you’re reading this right now, there’s a chance you are just starting your keto journey, want to know more about keto so you can start, or are wondering what we have to say about this lifestyle.

Living a ketogenic lifestyle can sound intimidating or be confusing when you first start out, but it doesn’t have to be that way if do your research up front and keep it simple at the beginning. We always receive feedback from people that they are overwhelmed by the amount of things they can’t eat and don’t know how they could ever sustain cutting out so many of their beloved carbs. Our take is that instead of focusing on what you CAN’T eat, consider what you CAN eat and how you can work it into your daily routine.

Let’s just get the nitty gritty out of the way first.

What is ketogenic diet?

A ketogenic diet is a very low carb (20g net carbs per day), high fat way of eating in order to achieve the metabolic state of ketosis, which converts fat into ketones, which the body will use as a source of energy for the brain. It replaces the need to rely on carbohydrates for energy. The ketogenic way of eating has also been linked to lowering blood sugar and insulin levels – which can lead to multiple health benefits.

How are net carbs calculated?

According to Healthline, Net (digestible) carbs are broken down into individual sugar units and absorbed into your bloodstream. However, your body processes fiber and sugar alcohol carbs differently than digestible carbs.

How do you track net carbs?

Two very common apps to track macros and carbs are MyFitnessPal or Carb Manager. Once you get comfortable, it is also possible to eyeball and intuitively track them once you understand the average net or total carbs in foods you are eating on the regular. If you are just beginning, we recommend using an app until you truly feel comfortable with carb counting and staying within your daily targets.

Here are some recommendations on how to start eating a ketogenic diet:

1. Talk to your healthcare provider to understand if this is the right lifestyle choice for you. This is optional but recommended as everyone’s bodies are different. What is safe for someone could be dangerous for another.
2. Do your research. You NEED to do this. Whether that be googling articles like this one or talking to people who have experienced the keto lifestyle – you need to ask questions up front or else you are going to feel lost in a sea of opinions. Do you need to be a keto expert to start eating a ketogenic diet? No way! But you should know the basics such as how to count carbs, understand what ketosis is, common grocery items, and general foods/ingredients to avoid. Build a strong foundation for success.
3. Get rid of the bad stuff. Donate the sugary, starchy, processed foods living in your fridge and pantry and don’t look back. Out of sight, out of mind. If the flamin’ hot cheetos are not staring you in the eye, you probably will not be tempted to eat them.
4. Start upping your water intake. Carbs retain water. As you lower your carb intake, water will be flushed out at an increased rate, so you need to remember to maintain your fluid levels as your body transitions.
5. Avoid the dreaded KETO FLU by adding electrolytes or increasing salt into your food. The keto flu can make you feel like a hot mess and wanting to quit after a few days. Don’t quit, just avoid the keto flu until your body is used to the lower carb intake.
6. Figure out your targeted macros and/or net carbs you should be intaking each day. You can do this on ruled.me
7. K.I.S.S. – KEEP IT SUPER SIMPLE! There are so many more keto-friendly or low carb products out on the market today, which is great, but that’s just more temptation and a lot of money to be spent. We love trying new products more than anything, but it’s easy to get caught in the hype when you first start and then you somehow end up with $500 worth of snacks. Start simple with whole foods and unprocessed foods and then work in the fun keto on the go items once you get your bearings straight. You need to know how to fend for yourself at any moment when these products are not available. Eggs, good fats like avocados, grass-fed butter, fatty meats, dark leafy greens are your friends. Start with them first.
8. Find at least one support system whether it be a friend, family member, coworker, or even a stranger in the #ketocommunity on Instagram or Facebook. There will be times of frustration or stress and you want to be able to cope without turning to sugary or high carb foods.
9. Give it a hot minute before you give up. It took some time for you to feel the way you do so it will take time to heal both inside and out. Just because you do not see the scale change or see or feel any different, it will take time. Try a few months before you throw in the towel.

So, now what?

Go to the grocery store and set yourself up for success. Have food ready to cook or grab on the go. Here is a sample meal plan:

To help get you started, here is a sample ketogenic diet meal plan for one week:

• Breakfast: Bacon, eggs and tomatoes.
• Lunch: Chicken salad with olive oil and feta cheese.
• Dinner: Salmon with asparagus cooked in butter.

• Breakfast: Egg, tomato, basil and goat cheese omelet.
• Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
• Dinner: Meatballs, cheddar cheese and vegetables.

• Breakfast: A ketogenic milkshake (try this or this).
• Lunch: Shrimp salad with olive oil and avocado.
• Dinner: Pork chops with Parmesan cheese, broccoli and salad.

• Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
• Lunch: A handful of nuts and celery sticks with guacamole and salsa.
• Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

• Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
• Lunch: Beef stir-fry cooked in coconut oil with vegetables.
• Dinner: Bun-less burger with bacon, egg and cheese.

• Breakfast: Ham and cheese omelet with vegetables.
• Lunch: Ham and cheese slices with nuts.
• Dinner: White fish, egg and spinach cooked in coconut oil.

• Breakfast: Fried eggs with bacon and mushrooms.
• Lunch: Burger with salsa, cheese and guacamole.
• Dinner: Steak and eggs with a side salad.

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits. This meal plan was from Healthline.com, one of our favorite resources for all things keto.

The holidays can be a challenging time for anyone trying to stick to a ketogenic diet. From tempting treats to carb-heavy meals, it’s easy to fall off track and indulge in unhealthy foods. But don’t worry, with a little planning and discipline, you can stay keto and enjoy the holiday season without sacrificing your health goals.

Here are 5 tips to help you stay keto during the holidays:

1. Plan ahead: One of the best ways to stay keto during the holidays is to plan ahead. This means deciding what dishes you’re going to make or bring to holiday gatherings, and making sure they are keto-friendly. It also means having a plan for dealing with temptations, such as bringing keto snacks with you or finding alternatives to high-carb foods.
2. Focus on healthy fats: A ketogenic diet is all about getting most of your calories from healthy fats. So during the holidays, focus on dishes that are high in fat and low in carbs, such as roasted vegetables with avocado oil, or a spinach salad with bacon and eggs. This will help you stay satisfied and avoid temptations.
3. Don’t skip meals: Skipping meals can lead to cravings and overeating later on. To avoid this, make sure to eat regular meals and snacks throughout the day, even if you’re planning to indulge in a big holiday meal. This will help keep your blood sugar stable and prevent cravings.
4. Drink plenty of water: Staying hydrated is important for your overall health, and it can also help you stay keto. Water can help fill you up and prevent you from eating too much, especially if you’re feeling tempted by high-carb foods. So make sure to drink plenty of water throughout the day, and try to avoid sugary drinks.
5. Stay active: Exercise can help boost your mood, improve your health, and burn calories. During the holidays, make an effort to stay active and incorporate some physical activity into your routine. This can be as simple as taking a walk with your family, or joining a holiday fitness class.

By following these tips, you can stay keto and enjoy the holiday season without sacrificing your health goals. Remember to plan ahead, focus on healthy fats, and stay active to stay on track with your ketogenic diet. Happy holidays!

Are you following a ketogenic diet and looking for some inspiration for your grocery shopping? Look no further! We’ve put together a comprehensive keto grocery list that will help you plan your meals and stay on track with your low-carb eating.

The keto diet is all about limiting your carb intake and getting most of your calories from healthy fats. This way of eating can help improve your overall health and may even lead to weight loss. To make it easier for you to stick to the diet, we’ve organized our keto grocery list by category, so you can easily find what you need.

Here’s what you should include on your next shopping trip:

Produce

• Broccoli
• Spinach
• Avocado
• Cauliflower
• Zucchini
• Asparagus
• Bell peppers
• Cucumber
• Mushrooms
• Eggplant

Meat, poultry, and seafood

• Beef
• Chicken
• Pork
• Salmon
• Tuna
• Shrimp
• Ground turkey
• Sausages

Dairy

• Eggs
• Cheese
• Heavy cream
• Butter

Fats and oils

• Olive oil
• Coconut oil
• Avocado oil
• Ghee

Nuts and seeds

• Almonds
• Pecans
• Macadamia nuts
• Chia seeds
• Flax seeds
• Sunflower seeds

Other

• Low-carb sweetener (e.g. stevia)
• Coconut flour
• Almond flour
• Cacao powder
• Baking powder
• Spices and herbs
• Dark chocolate (at least 70% cocoa)

Keep in mind that this is just a general guide, and you may want to adjust it based on your personal preferences and dietary needs. It’s also important to read the labels of the products you buy and make sure they are keto-friendly and have no added sugars or carbs.

With this keto grocery list, you’ll have everything you need to prepare delicious and satisfying meals that fit your low-carb lifestyle. Happy shopping!

If you are someone who needs a lot of structure to follow on a ketogenic diet or want new ideas to mix things up, this meal plan is a great way to stay on track and eat delicious foods.

Day 1:

• Breakfast: Avocado and egg toast with spinach and tomato
• Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and homemade vinaigrette dressing
• Dinner: Baked salmon with roasted vegetables and cauliflower rice

Day 2:

• Breakfast: Keto smoothie with avocado, spinach, almond milk, and protein powder
• Lunch: Turkey and cheese roll-ups with mixed vegetables
• Dinner: Slow cooker beef and broccoli with cauliflower rice

Day 3:

• Breakfast: Scrambled eggs with sausage and bell peppers
• Lunch: Chicken and vegetable stir fry with cauliflower rice
• Dinner: Steak fajitas with peppers and onions, served with lettuce wraps

Day 4:

• Breakfast: Overnight oats with chia seeds, almond milk, and protein powder
• Lunch: Tuna salad with mixed greens and avocado
• Dinner: Grilled shrimp with roasted zucchini and broccoli

Day 5:

• Breakfast: Egg and cheese breakfast burrito with spinach and tomatoes
• Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and homemade vinaigrette dressing
• Dinner: Baked chicken with roasted vegetables and cauliflower rice

Day 6:

• Breakfast: Greek yogurt with mixed berries and almonds
• Lunch: Turkey and cheese roll-ups with mixed vegetables
• Dinner: Grilled salmon with roasted vegetables and cauliflower rice

Day 7:

• Breakfast: Avocado and egg toast with spinach and tomato
• Lunch: Chicken and vegetable stir fry with cauliflower rice
• Dinner: Slow cooker beef and broccoli with cauliflower rice

This meal plan provides a high amount of healthy fats and protein, while limiting carbohydrates to support a ketogenic diet. It’s important to also incorporate a variety of vegetables and other nutrients, such as fiber and antioxidants, into your diet to ensure that you are getting all the nutrients you need to stay healthy and energized. Remember to drink plenty of water and stay hydrated throughout the day as well.

If you are having a hard time thinking of low carb breakfast ideas, look no further because we have you covered. As a reminder, this list is full of suggestions, not rules. Eat what you enjoy and do what is best for your body. Work with a healthcare provider to determine the best lifestyle for health and wellness.

1. Omelette with vegetables and cheese
2. Scrambled eggs with bacon and avocado
3. Egg muffins with spinach and sausage
4. Yogurt with berries and almonds
5. Chia seed pudding with coconut milk and almonds
6. Turkey bacon and avocado toast
7. Cottage cheese and berries
8. Smoothie with avocado, spinach, and almond milk
9. Breakfast bowl with scrambled eggs, sausage, and vegetables
10. Baked eggs in avocado
11. Breakfast burrito with eggs, avocado, and salsa
12. Egg and vegetable frittata
13. Greek yogurt with walnuts and honey
14. Breakfast sausage and egg muffins
15. Overnight “oats” (noatmeal) with almond milk and chia seeds
16. Green smoothie with spinach, avocado, and coconut milk
17. Egg and bacon cups
18. Breakfast casserole with eggs, sausage, and vegetables
19. Egg and smoked salmon on a bed of greens
20. Kale and bacon omelette
21. Coconut flour pancakes with berries and whipped cream
22. Breakfast quesadilla with eggs and vegetables
23. Smoothie bowl with avocado, berries, and nuts
24. Veggie omelette with feta cheese
25. Breakfast skillet with eggs, sausage, and peppers
26. Baked eggs with spinach and mushrooms
27. Egg and vegetable scramble
28. Breakfast sandwich with egg, bacon, and avocado
29. Omelette with ham, cheese, and spinach
30. Chia seed pudding with berries and almonds
31. Breakfast bowl with scrambled eggs, black beans, and avocado
32. Egg and bacon salad
33. Breakfast wrap with scrambled eggs, bacon, and spinach
34. Egg muffins with sausage and cheese
35. Greek yogurt with berries and pumpkin seeds
36. Breakfast quiche with vegetables and bacon
37. Egg and vegetable hash
38. Smoothie with almond milk, spinach, and banana
39. Breakfast sushi with scrambled eggs and avocado
40. Egg and bacon frittata
41. Breakfast sandwich with egg, sausage, and cheese
42. Breakfast burrito with scrambled eggs, black soy beans, and salsa
43. Omelette with broccoli, cheese, and tomatoes
44. Breakfast bowl with quinoa, eggs, and avocado
45. Egg and avocado toast
46. Smoothie with almond milk, berries, and spinach
47. Breakfast skillet with eggs, bacon, and tomatoes
48. Baked eggs with ham and vegetables
49. Egg muffins with bacon and cheese
50. Breakfast smoothie bowl with almond milk, spinach, and berries

If you’re looking to get into ketosis, a metabolic state in which your body burns fat for fuel, here are some steps you can follow:

1. Reduce your carb intake: The first step to getting into ketosis is to reduce your carb intake. When you eat carbohydrates, your body turns them into glucose, which is used for energy. However, when you reduce your carb intake, your body has to find another source of fuel.
2. Increase your fat intake: When your body doesn’t have enough carbohydrates for fuel, it will start to burn fat for energy instead. To help your body make this switch, it’s important to increase your fat intake. This can be done by incorporating healthy fats like avocado, olive oil, and coconut oil into your diet.
3. Try a ketogenic diet: A ketogenic diet is a low-carb, high-fat diet that can help you get into ketosis. This type of diet typically includes foods like meats, eggs, cheese, and fatty fish, as well as non-starchy vegetables like leafy greens and cruciferous vegetables.
4. Exercise regularly: Exercise can also help your body get into ketosis by using up stored glycogen (the stored form of glucose) in your muscles. This can help your body switch to burning fat for fuel instead.
5. Monitor your ketone levels: One way to determine if you’re in ketosis is to monitor your ketone levels using a ketone meter or test strips. When your body is in ketosis, it will produce ketones, which can be measured in your urine or blood.

For daily meal ideas and inspiration for low carb cooking, follow us on Instagram and/or TikTok @theketodashians

Remember, everyone is different and it may take some time for your body to adjust to burning fat for fuel. Be patient and stick with it, and you can successfully get into ketosis. This is not medical advice, always work with your healthcare provider to determine the best plan for your health and wellness.