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Eating a protein-rich diet isn't just for athletes and bodybuilders — it's an essential aspect of nutrition that can help you feel fuller for longer, support muscle repair and growth, and encourage weight loss by curbing cravings. And when it comes to preparing protein-packed meals, high-protein meal prep is the key!  By planning and prepping your meals, you can save time, reduce waste, and make sure you meet your protein and nutrient needs, all of which are cornerstones of a balanced diet and healthy lifestyle. This article will guide you through twelve delicious high-protein meal prep ideas, covering breakfast, lunch, and dinner, to help you fuel your days with ease.  What Are the Benefits of High-Protein Meal Prep? High-protein meal prep has a wealth of benefits that extend beyond making weeknights easy and convenient. First and foremost, it can help you stay on track with your nutritional goals. When meals are ready and waiting in the fridge, you're less likely to reach for unhealthy takeout or overly processed snacks when hunger strikes. Each of the meals in this guide is not only high in protein but also features a balance of carbs and healthy fats to provide well-rounded nutrition. One of the major benefits of a high-protein diet is the role that protein plays in weight loss. Protein requires more energy to digest than carbohydrates or fats, meaning your body can burn more calories processing protein.  This process, known as the thermic effect of food (TEF), can support your metabolism and help in weight management. Additionally, protein can help keep you feeling full for longer, reducing the chance of overeating. Including a variety of proteins in your meal prep can also help make sure that you're getting a wide array of nutrients. Chicken thighs, for example, are an excellent source of protein and offer important minerals like selenium and zinc. Plant-based proteins, like lentils and chickpeas, can deliver not just protein but also fiber, iron, and B vitamins. Also, high-protein meal prep can give you greater control over your macros (the balance of proteins, fats, and carbohydrates in your diet). By preparing your meals in advance, you can make sure that you're getting the right balance of macros for your specific health and fitness goals. Whether you're following a specific diet like keto, paleo, or low-carb, meal prep can help make sticking to the plan that much easier. Finally, high-protein meal prep is about making your life easier. By dedicating a bit of time to meal prep, you can save hours during the week. With your meal prep bowls ready in your fridge, you'll have more time to focus on what matters most to you, whether that's fitness, family, hobbies, or relaxation. High-Protein Meal Prep Ideas for Breakfast Are you ready to learn some tasty and easy breakfast recipes that you can keep in your back pocket for meal prep day? Let’s dive in. 1. Egg and Tomato Skillet This delicious, protein-packed breakfast is a Mediterranean-inspired dish featuring eggs cooked in a vibrant tomato sauce. This one-skillet recipe is not only easy to prepare but can also provide a powerful start to your day with about six grams of protein per egg.  The tomatoes add essential nutrients like lycopene, a powerful antioxidant. You can add some ground chicken for extra protein or serve it with whole-grain toast for added fiber. This meal is simple to reheat, making it a perfect high-protein meal prep recipe for your week. 2. Baked Eggs Cups with Artichokes and Spinach These nutritious and low-calorie egg cups are packed with protein and supercharged with fiber-rich veggies like artichokes and spinach. Each egg cup is a protein powerhouse, providing around 12 grams of protein.  The addition of parmesan cheese not only gives a rich flavor but can also provide calcium. These egg cups can be made ahead and easily reheated, making them an excellent choice for busy weekday mornings. 3. Southwest Breakfast Scramble This scramble is a Mexican-inspired dish packed with protein from eggs and black beans. It's also full of veggies, including bell peppers and onions. One serving provides about 15 grams of protein.  The black beans add extra protein and fiber, making this scramble a satisfying meal to keep you fueled through your morning. This scramble is easy to prepare and can be stored in meal prep containers for easy reheating. 4. Strawberry Smoothie This refreshing and protein-packed breakfast option is perfect for on-the-go mornings. This strawberry smoothie recipe already features plenty of protein thanks to the inclusion of our Bone Broth Protein. However, you could add a scoop of Greek yogurt for an added protein punch. Greek yogurt, with about 10 grams of protein per 100 grams, offers a substantial protein boost to this smoothie, which is also rich in vitamin C. Add in some additional ground flaxseeds for an extra protein kick to take it to the ultimate level.  Grocery List & Pantry Items To create these high-protein breakfasts, you'll need a variety of items in your pantry and fridge.  Key items include eggs, tomatoes, spinach, artichokes, parmesan cheese, bell peppers, onions, black beans, strawberries, and Greek yogurt.  Ground chicken can be added to the egg and tomato skillet for extra protein.  Always ensure you have olive oil on hand for cooking, and keep whole grain bread or tortillas and meal prep containers for serving and storing your meals. High-Protein Meal Prep Ideas for Lunch Most lunch times are busy, requiring on-the-go solutions. Instead of reaching for a carb-heavy sandwich or burger, try one of these low-carb, high-protein lunch options. 5. Turkey Chili This hearty lunch is a delicious and comforting way to get your macros in. Ground turkey provides lean protein and is a healthier alternative to ground beef, while beans add a significant fiber boost.  This dish can be prepared in an instant pot for ease and convenience, and it's even better when reheated, making it a great high-protein meal prep idea.  6. Chopped Balsamic Chicken Salad This lunch option wonderfully balances lean protein from chicken breast, complex carbohydrates from veggies, and healthy fats from the balsamic dressing. A serving of this salad can provide upwards of 30 grams of protein.  Adding feta cheese can both lend a tangy flavor and add extra protein. This is an easy meal prep option and a perfect alternative to takeout on a busy weeknight. 7. Chicken Stir Fry Packed with protein and colorful veggies, this chicken stir fry is a quick and easy lunch option. While you can use any part of the chicken for the stir fry, using chicken thighs can provide a tender and more flavorful protein source.  Accompanied by teriyaki sauce and served over brown rice or cauliflower rice for a low-carb option, this meal is both satisfying and nutritious. A serving typically contains 25 to 30 grams of protein. 8. Ahi Tuna with Tahini Lime Sauce This high-protein lunch option is both light and flavorful, and ahi tuna is a great source of lean protein and is rich in omega-3 fatty acids. The tahini lime sauce adds a tangy zest and healthy fats to help you feel like you’re on the shoreline. Served over zucchini noodles (zoodles), this meal is a deliciously fresh recipe that's perfect for a summer lunch. Grocery List & Pantry Items For these high-protein lunches, your grocery list should include ground turkey, various beans for the chili (such as kidney and black beans), chicken breast for the salad, and chicken thighs for the stir fry.  Fresh veggies for the stir fry and salad, ahi tuna steaks, and zucchini for the noodles are also essential.  You'll need sauces and condiments like balsamic vinegar, teriyaki sauce, tahini, and lime. Plus, you’ll need to make sure you have staple pantry items such as olive oil, salt, pepper, and spices to enhance the flavor of your meals. High-Protein Meal Prep Ideas for Dinner We know the feeling: It’s been a long day, and all you want to do is order your favorite takeout or pick up dinner on the way home. But, with these meal prep options, you’ll have a delicious and high-protein option in the fridge waiting for you. 9. Asian Turkey Burger These Asian-inspired burgers are a delicious and protein-packed twist on the classic burger. Made with ground turkey, they're a healthier alternative to traditional beef burgers, and the Asian flavors make for a tangy addition. You can serve these burgers on a whole-grain bun or in lettuce wraps to keep them low-carb. One turkey burger can provide around 22 grams of protein. 10. Stuffed Bell Peppers Stuffed with a flavorful mixture of ground beef, tomatoes, onions, and spices, bell peppers can be both delicious and full of nutrients.  When making stuffed peppers, the stuffing can be varied to include other high-protein foods like quinoa or chickpeas. This healthy meal prep idea is easy to make on a sheet pan in the oven, and each serving provides a balanced meal of protein, carbs, and healthy fats. 11. Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew A warming and comforting dish, this slow cooker turkey stew packs in lean protein from turkey or chicken and complex carbohydrates from sweet potatoes. Slow-cooked to perfection, this meal is not only easy to prepare but is also an extremely satisfying way to finish off a busy day. This one-pot meal is a great addition to any meal plan and is sure to be a welcome sight at the dinner table after a long day. Each serving provides approximately 25 to 30 grams of protein. 12. Salmon Tacos with Cabbage Slaw and Creamy Cilantro Dressing These are not your average tacos! Salmon is high in protein and is an excellent source of omega-3 fatty acids. Paired with a crunchy cabbage slaw and a tangy cilantro dressing, these salmon tacos are sure to please.  You can opt for small whole-grain tortillas for a healthier twist on traditional taco shells or make a taco bowl to keep it low-carb. One serving of two tacos can offer around 20 grams of protein. Grocery List & Pantry Items To prepare these protein-rich dinners, you will need ground turkey for the burgers and possibly the stew, ground beef for the stuffed bell peppers, and potentially chicken. Additional protein foods for your shopping list include salmon for the tacos and possibly quinoa or chickpeas for the stuffed bell peppers.  You should also look for fresh produce like bell peppers, sweet potatoes, cabbage, cilantro, and any other preferred taco fillings. Also, don't forget whole grain buns for the turkey burgers and whole grain tortillas for the salmon tacos. Finally, your pantry should have the necessary spices, sauces like soy or teriyaki for the Asian turkey burger, and olive oil. Can You Meal Prep Snacks? Absolutely! Meal prep isn't limited to main courses. In fact, prepping snacks is a fantastic way to ensure you have healthy options available to stave off hunger between meals. Protein-packed snacks can also be a significant part of your meal prep plan. Just think about homemade meatballs made from lean ground chicken or beef, portioned out in meal prep containers for a quick, protein-rich pick-me-up. You can also prepare burrito bowls in snack sizes, using a smaller portion of brown rice, beans, and chicken.  Keep things fresh and exciting by alternating between different snack ideas each week. Meal Prep Tips and Tricks One of the keys to successful meal prep is variety. Rotate your protein sources, veggies, and carbs to avoid getting bored with your meals. One week, focus on chicken meal prep recipes, and the next, incorporate more plant-based protein sources. Use themes to make meal prep more interesting. Try a Mexican week with healthy fajitas and burrito bowls, then shift to Mediterranean or BBQ-themed meals the following week. This rotation helps to not only keep your taste buds interested but also make sure you get a wide range of nutrients in your diet. When planning your meal prep, focus on creating balanced meals with a good mix of proteins, fats, and carbohydrates. This balance will help you feel full and provide steady energy throughout the day. Lastly, don't forget about your favorite sauces and spices. They can add a lot of flavor without adding many extra calories, but if you're on a low-sodium diet, try using herbs, spices, and citrus juice to enhance the taste. The Bottom Line Meal prep is an effective way to save time, control portion sizes, and ensure you're eating nutritious meals. It allows you to plan ahead, reducing the chance of reaching for unhealthy convenience foods. Prepping meals in advance also means less time spent cooking and cleaning up during the week, freeing up more time for other activities. Incorporating convenient and trusted ingredients like Dr. Kellyann's Bone Broth into your meal prep can help further support the nutritional value of your meals. Renowned for its various health benefits, bone broth is an excellent addition to your grocery list. Its rich flavor can elevate any soup, stew, or sauce while adding an extra protein punch. Sources: Effect of a High-Protein Diet versus Standard-Protein Diet | PMC The Thermic Effect of Food: A Review | NCBI Bookshelf Nutrient Recommendations and Databases | NIH An Update on the Health Effects of Tomato Lycopene | PMC The Health Benefits of Egg Protein | PMC Greek Yogurt vs. Regular Yogurt: Is One Better? | AARP

Starting a new diet can be overwhelming, especially if it involves tracking your food intake. That's why we're here to help! If you're like every beginner keto dieter wondering how to count carbs accurately, you've come to the right place. Counting carbs is a crucial aspect of the keto diet, and correctly doing it can help you reap the benefits of this popular diet. That’s why we’ve put together a beginner's guide to counting carbs on the keto diet. So, let's get started! What Is Keto, and Why Is It Popular? The ketogenic diet, or "keto," is a high-fat, low-carb diet that has gained popularity recently for its potential weight loss and health benefits. The keto diet aims to encourage your body into the metabolic state of ketosis, meaning instead of glucose, your body burns fat for fuel. This state is achieved by drastically reducing your carbohydrate intake and increasing your fat intake. When you consume fewer carbohydrates, your body has less glucose for fuel, so it turns to stored fat instead. As your body breaks down fat, it produces molecules called ketones, which it uses for energy instead of glucose. The keto diet has various potential health benefits, including supporting healthy blood sugar levels. In fact, many people have reported significant weight loss on the keto diet.  Why Is Counting Carbs Important on Keto? When following the ketogenic diet, paying attention to your total carbohydrate intake is crucial to maintain a state of ketosis. That means carefully tracking the number of net carbs you consume daily, calculated by subtracting the grams of fiber from the total carbohydrates in a food item. By tracking your carbohydrate count and sticking to your carb limit, you can ensure you stay within your daily amount of carbs to maintain ketosis. That's because consuming too many carbs, even healthy ones, can prevent you from reaping the diet's benefits. Helps You Stay in Ketosis Counting your net carb intake can help you achieve and maintain a state of ketosis. When you consume low amounts of carbs, your body switches its primary energy source to ketones, produced by breaking down fats. By closely tracking your macronutrients and net carb intake, you can ensure that you stay within the recommended carb range to achieve and maintain ketosis. When you consistently maintain ketosis, you can experience the benefits of it. However, every person's carb limit to maintain ketosis can differ, so it's essential to experiment and find what works best for your body. Encourages Mindful Eating Habits When it comes to following a keto diet, it's not just about limiting carbohydrates but also about being mindful of what you're eating. Reading nutrition labels is an essential skill that can help you make informed decisions about what foods to consume. Food labels provide important information about the macronutrients and micronutrients in your food. This information can help you keep track of your carbohydrate count, as well as your protein and fat intake. By reading nutrition labels, you can also become more aware of how different foods affect your body. For example, you may notice that you feel more energetic after eating a meal high in protein and healthy fats, while you feel sluggish after consuming a high-carbohydrate meal. Understanding nutrition facts can help you avoid hidden sources of carbs in your food. For instance, some foods may contain added sugars or other types of carbohydrates that are not listed as "carbs" on the label. By paying attention to the nutrition label, you can identify these hidden carbs and make better-for-you choices. Supports a Healthy Long-Term Diet When you're trying to make a change to your diet, think beyond short-term goals and consider the long-term benefits. By adopting a keto diet and accurately counting carbs, you can develop a sustainable and healthy eating plan that will keep you feeling good for years. One of the main ways that accurately counting carbs can support a healthy long-term diet is by encouraging you to incorporate whole foods into your meals. Eating whole foods provides the necessary nutrients for your body to function at its best.  That can keep you feeling fuller for longer, prevent overeating, and help to keep your total calories at a number that supports maintaining a healthy weight. Whole foods are often lower in calories than processed foods, which can help you maintain a healthy weight over time. Another way that accurately counting carbs can support a healthy long-term diet is by encouraging you to meal plan. When you plan your meals ahead of time, you can ensure that you're getting a balanced and nutritious diet without the temptation to reach for convenience foods or takeout.  Meal planning can also save you time and money, making it easier to stick to your diet over the long term. How Do You Count Carbs on Keto? Counting carbs is crucial for success on the keto diet. It may be challenging to figure out how to count carbs when starting, but it doesn't have to be complicated.  Here are the best ways to accurately keep track of your carbs: Use an online keto macro calculator, which calculates the number of grams of fat, protein, and carbohydrates needed per day based on an individual's age, weight, height, and activity level. You'll get customized macronutrient targets, and you can adjust your macros as you learn more about what you can or can't fit into your daily nutrition. Get a tracking app like MyFitnessPal or Cronometer to count carbs and track macronutrients and a net carb calculator to ensure you stay within your daily carb limit. These apps let you input recipes, serving sizes, and weight-based servings to track your macros more accurately. Invest in a quality food scale. Weighing food, especially in grams, can more accurately determine your exact macronutrient consumption. It's also easier to adjust the amount of food in grams to perfectly hit all your macro targets. What Are Net Carbohydrates vs. Total Carbohydrates? Now let's discuss how to count your net carbohydrates vs. your total carbohydrates. Some sweeteners like erythritol and allulose are zero-carb sweeteners, which means they won't raise blood sugar or insulin levels as sugar does. The body typically does not fully absorb these sweeteners and excretes them through urine without metabolizing them. You can subtract these two sweeteners entirely from your total grams of net carbs. Just because a sweetener has zero carbs doesn't necessarily mean it's the healthiest option. Some sugar alcohols like maltitol, sorbitol, and xylitol can impact blood sugar levels, so it's generally best to track these as part of your total carb count.  Depending on the individual, sugar alcohols or insoluble fiber sweeteners can also cause digestive upset, so use them in moderation. There are two types of dietary fiber: soluble and insoluble. The body can partially or fully break down soluble fiber, while insoluble fiber isn’t broken down as easily. Soluble fiber can affect blood sugar levels, so some keto dieters choose not to subtract the grams of fiber from their net carb count. However, some strict keto dieters do not deduct either fiber from their total carb count to ensure they stay within their carb limit and prevent insulin spikes. Over time, as you become more familiar with the carb count of different foods, you'll develop a routine and may only need to count carbs with new or unfamiliar foods. What Foods are High-Carb? One of the fundamental principles of the keto diet is limiting the intake of high-carb foods. These foods are rich in carbohydrates, which can quickly add up and sabotage your efforts to reach and maintain ketosis.  Some of the most common high-carb foods include grains, sugary drinks, legumes, and starches. Let's review some food categories with examples of high-carb options to avoid on the keto diet. Dairy Products While dairy products are a great source of healthy fats and protein, many can also be high in carbs. Milk, for example, contains lactose, a natural sugar that can quickly add up in carb count. One cup of whole milk contains about 12 grams of carbs. Cheese is generally lower in carbs, but it still contains some lactose. Soft cheeses like ricotta and cottage cheese have more carbs than hard cheeses like cheddar and parmesan. Yogurt is another popular dairy product that can be high in carbs. Flavored yogurts can have added sugars that significantly increase their carb count, so it's best to opt for plain, unsweetened Greek yogurt and add your flavorings like berries or a low-carb sweetener. Grains Grains are often a staple in many people's diets, but they are also one of the most significant sources of carbs. Grains like wheat, rice, and corn make a variety of common foods like bread, pasta, cereal, and crackers. A slice of white bread can contain as many as 14 grams of carbs, while a cup of cooked pasta can contain up to 43 grams. Even seemingly healthy grains like quinoa and brown rice can be high in carbs, with a cup of cooked quinoa containing about 39 grams and a cup of cooked brown rice containing about 45 grams of carbs. Sugary Drinks Sugary drinks like soda, juice, and sports drinks are some of the biggest culprits of high-carb foods. A single 12-ounce regular soda can contain as many as 40 grams of carbs, while a cup of orange juice can contain 26 grams. Even seemingly healthy drinks like smoothies and sweetened coffee beverages can be high in carbs due to added sugars and sweeteners. If you’re on keto, you should avoid sugary drinks altogether and opt for water, unsweetened tea, or coffee. What Low-Carb Foods Can You Enjoy on Keto? Focusing on low-carb foods high in healthy fats and protein is essential when following a keto diet. Here are some delicious and nutritious options: Non-Starchy Vegetables Non-starchy vegetables are low in carbs and high in fiber. These veggies include spinach, kale, broccoli, cauliflower, zucchini, and asparagus.  You can eat them raw, steamed, roasted, or grilled, and they are great for salads, stir-fries, and omelets. If you're also watching your fiber intake, don't forget to keep track of those. Low-Carb Soups Soups are an excellent way to enjoy a warm and filling meal while keeping your carb intake low. Look for soup recipes that feature low-carb vegetables like cauliflower, spinach, and broccoli and include healthy fats like coconut milk in Thai Red Curry soup. Bone broth is a fantastic base that provides nutrition in addition to being delicious. Dr. Kellyann's Bone Broth Liquids and Powdered Bone Broths come in various flavors, and they’re an easy way to add extra flavor to your soups. Add the bone broth to your favorite soup recipe, or enjoy it as a standalone drink. Coffee  Keto or bulletproof coffee is another popular option. It typically involves adding healthy fats like butter, MCT, or coconut oil to coffee to increase satiety and sustain energy throughout the day.  You can also use low-carb sweeteners to sweeten it up, and spices like cinnamon or extracts like vanilla can add extra flavor. Keto-friendly alternatives like almond milk or heavy cream are also available for those who miss their lattes. Dr. Kellyann's Vanilla Collagen Creamer and Collagen Coffee mix are also great for keto coffee lovers. The creamer is made with grass-fed collagen, coconut milk powder, and natural vanilla flavoring, providing a creamy texture and added protein. Our coffee mix is a blend of instant coffee and collagen, providing a convenient and quick way to get caffeine and protein. Keto Smoothies Dr. Kellyann's keto-friendly collection offers a range of convenient protein and collagen sources. These products can support a healthy keto lifestyle and also provide essential nutrients to keep you full and energized. You can make delicious, low-carb, and sugar-free smoothies with the Collagen Shakes and Smoothies. Get creative and create your blend, or use one of our favorite recipes. The sky’s the limit! The Bottom Line Listen to your body and adjust your diet to meet your unique nutritional needs. When you’re on the keto diet, focus on high-quality, nutrient-dense foods, limit carbohydrate intake, and incorporate healthy fats into your meals.  By following these guidelines and incorporating the tips and strategies for counting carbs, you can successfully follow a keto diet and enjoy its many benefits. For more keto tips and tricks, head on over to the Dr. Kellyann blog. Sources: U.S. Department of Agriculture (USDA) Food Database Ketogenic Diet | National Library of Medicine Ketosis, Ketogenic Diet and Food Intake Control: A Complex Relationship | National Library of Medicine The Potential Health Benefits of the Ketogenic Diet: A Narrative Review | MDPI

Are you tired of eating eggs every day for breakfast on your keto diet? We get it. While eggs are a fantastic source of protein and healthy fats, they can get repetitive after a while. Thankfully, there are plenty of other delicious and nutritious breakfast options out there that are also low in carbs. In this article, we'll share eight of the best keto breakfast ideas that don't involve eggs so that you can enjoy a varied and satisfying morning meal. So, whether you're a keto veteran looking for new ideas or just starting on the low-carb train, keep reading for some delicious and easy low-carb breakfast ideas! What Is Keto? Keto, short for ketogenic, is a diet that focuses on low-carb, high-fat foods. The ketogenic diet aims to mimic fasting through a metabolic state called ketosis, where the body switches from burning glucose (sugar) to burning fat for fuel.  Limiting your carb intake and eating foods high in fat and moderate in protein can encourage your body to enter ketosis and become a fat-burning machine. But why would you want to do that?  Well, one of the main benefits of the keto diet is weight loss. Consuming more healthy fats can help you feel fuller for longer, minimizing snacking or overeating. By lowering your carb intake, you can also support your body's insulin response, which can help lower your appetite and make it easier to consume fewer calories. The ketogenic diet’s emphasis on high-fat, low-carb foods is a great way to start your day, especially when you’ve put together a delicious and healthy breakfast. Are Eggs Keto-Friendly? Eggs are a staple food for many people following the keto diet. They're a great source of protein, healthy fats, and essential vitamins and minerals while low in carbohydrates. But are they truly keto-friendly? The answer is yes! Eggs are a great addition to a keto meal plan, as they're high in healthy fats and low in carbs. They're also a staple in the paleo diet, which shares many similarities with keto. When preparing eggs on a keto diet, there are plenty of options. Scrambled eggs, omelets, and frittatas are all great keto-friendly breakfast choices. You can also add veggies like spinach, mushrooms, or bell peppers to increase the nutrient content and add variety to your breakfast routine. But what if you're looking for a break from eggs? While they're certainly keto-friendly, they can get repetitive after a while. So, let's explore some other breakfast foods that fit into a keto meal plan. What Breakfast Foods Are Keto-Friendly? When it comes to keto-friendly breakfast foods, there are various options. One of the easiest ways to make a keto-friendly breakfast is to focus on whole, unprocessed foods. That means choosing foods low in carbohydrates and high in healthy fats and protein. Luckily, low-carb breakfast recipes exist. From keto pancakes to "n-oatmeal," these recipes often use almond or coconut flour instead of wheat flour and are sweetened with natural sweeteners like stevia or monk fruit. Foods like avocado, nuts, and seeds are generally high in healthy fats and a great addition to any keto breakfast. You can add sliced avocado to an omelet, sprinkle some nuts on top of your sugar-free Greek yogurt, or make a keto granola with nuts and seeds. Vegetables like spinach, kale, and broccoli are also low in carbs and high in fiber. You can sauté them in butter or olive oil and add them to an omelet or frittata, or simply enjoy them on the side. We have many products that can also be a nutritious addition to your morning meal. With so many options, you can enjoy a variety of breakfast foods that are both keto-friendly and tasty. You can add these options to your morning coffee, smoothies, and savory breakfast dishes to mix things up and add variety to your keto breakfast routine. 8 Best Keto Breakfast Recipes That Aren’t Eggs These breakfast options are all eggless and low-carb recipes, making them perfect for those following an egg-free keto breakfast plan or those who are just tired of eggs. They're also full of healthy fats to keep you feeling satisfied throughout the morning. Whether you're looking for easy keto breakfast recipes to whip up or meal prep options for busy mornings, these recipes are simple and quick to make. Plus, they're all grain-free and gluten-free, so you don't have to sacrifice taste for health. So, say goodbye to the same old breakfasts and hello to a variety of tasty and healthy breakfast options that can keep you on track with your keto diet. Keto Pancakes Keto pancakes are a delicious and easy breakfast option that doesn't have to involve eggs. Swapping traditional pancake ingredients with keto-friendly alternatives allows you to enjoy a stack of fluffy pancakes without breaking your low-carb diet. To make keto pancakes without eggs, you can use chia seeds as an egg replacement. Combine one tablespoon of chia seeds with three tablespoons of water. Let it sit for a few minutes until it forms a gel-like consistency. This mixture can replace one egg in most keto pancake recipes. You'll want to use ingredients like coconut and almond flour instead of wheat flour for the pancake batter. You can also add some of our chocolate Bone Broth Protein Powder to make these gluten-free, low-carb pancakes an extra nutritious part of your keto breakfast.  You can also experiment with adding healthy fats like coconut oil or ghee to the batter for longer-lasting satiety. By making a big batch of keto pancakes, you've got a quick and easy breakfast ready to go all week long. Simply freeze the pancakes and reheat them in the toaster when you’re ready to eat them. Keto Granola Keto granola is a crunchy and flavorful breakfast option that's low in carbs and high in healthy fats. Making keto granola is easy and allows you to choose your favorite nuts and seeds. For example, flax seeds are a great option as they have lower grams of net carbs than other seeds and are high in fiber. To make your own keto granola, combine up to eight cups of your favorite nuts and seeds with 3/4 cup of melted coconut oil and 3/4 cup of your preferred sweetener. You can also add spices and extracts to create different flavors. Place on a parchment-lined baking tray and bake in the oven at 300ºF for 30 minutes, rotating the tray halfway through, until golden brown. Enjoy with unsweetened almond milk or as a topping for plain Greek yogurt for a satisfying and healthy breakfast. Chia Pudding Chia pudding is a great low-carb, dairy-free breakfast option that's both easy to make and delicious. You only need simple ingredients, like chia seeds, coconut milk, almond milk, and a sweetener. Chia seeds contain fiber, protein, and healthy fats. To make chia pudding, simply combine 1/4 cup of chia seeds with one cup of coconut milk and one cup of almond milk. Add your preferred sweetener, such as stevia or erythritol, to taste. Stir well and let the mixture sit for at least 30 minutes, or overnight, in the refrigerator to thicken. You can also add different flavors to your chia pudding by mixing in cocoa powder, vanilla extract, or your favorite spices. Enjoy this tasty, creamy, and satisfying breakfast dish without breaking your keto diet. Keto Bagel With Cream Cheese A bagel with cream cheese is a breakfast classic many have enjoyed for years. But if you're on a keto diet, you may have thought that this delicious breakfast option is off-limits. Luckily, keto-friendly bagels are available at the grocery store, or you can make your own with fat-head dough. Once you have your bagel, it's time to add some toppings. And if you're looking to add some variety to your breakfast routine, try topping your cream cheese bagel with some smoked salmon for a savory twist. Or, for a bit of sweetness, sprinkle some cinnamon and your favorite sweetener on your cream cheese bagel. You can substitute cream cheese with almond butter or peanut butter for a tasty alternative if you’re dairy-free. It's a simple and delicious way to switch up your breakfast while staying keto-friendly. Keto Waffles With Homemade Whipped Cream Who doesn't love a good waffle for breakfast? Luckily, you don't have to give up this breakfast classic with the keto diet. You can make keto waffles using low-carb ingredients like almond flour and coconut flour, and you can even make them egg-free by using chia seeds as an egg replacement. Top your keto waffles with homemade whipped cream to take them to the next level. It's so easy to make and adds the perfect touch of sweetness to your waffles. Simply add the following ingredients to a mixing bowl: One cup of heavy whipping cream (or coconut cream for dairy-free) 1/4 cup of your favorite granular sweetener One teaspoon of vanilla extract Use a hand mixer and whip the cream on high until it's thick and fluffy, but don't overmix, or you'll end up with butter instead of whipped cream. If you want to switch up the flavors, add a little cocoa powder for chocolate whipped cream or some cinnamon for spiced cream. Better yet, throw in our Collagen Powder to add some protein. Breakfast Smoothie Bowl Dr. Kellyann's Collagen Shakes and Smoothies can be a delicious addition to your morning routine. With high-quality collagen protein and low-carb content, they make for easy keto-friendly breakfast options. Creating a delicious keto smoothie bowl is one way to enjoy these mixes. Start by blending your favorite low-carb fruits with almond milk and your preferred shake or smoothie mix. Pour the smoothie mixture into a bowl, add keto-friendly toppings like nuts, seeds, and shredded coconut, and add some extra sweetness with keto-friendly maple syrup. This breakfast smoothie bowl is delicious and packed with nutrients to fuel your day. Keto Breakfast Bake If you're looking for a hearty, protein-packed breakfast that doesn't involve eggs, a keto breakfast bake could be just the ticket. One delicious option is to use breakfast sausage as the base of the bake, adding crispy vegetables like bell peppers and onions for extra flavor and nutrition. To make it even easier and healthier, cook the sausage and veggies in an air fryer to reduce added oils and fats. This perfect keto breakfast bake is a healthy and high-protein way to fuel you throughout your busy day. Yogurt With Berries Greek yogurt with berries is a classic and refreshing keto breakfast option that's easy to make. Mix a cup of plain, unsweetened Greek yogurt with your favorite berries like strawberries, raspberries, or blueberries. Add a bit of sweetener and vanilla extract for extra sweetness and flavor. You can also substitute Greek yogurt with cottage cheese, which is also high in protein and low in carbs. Mix cottage cheese with your favorite berries for a delicious and healthy breakfast. The Bottom Line From fluffy pancakes to yogurt bowls, breakfast bakes to chia puddings, you can enjoy various healthy and satisfying meals.  Dr. Kellyann's keto-friendly products can help you succeed on your keto journey. With her collagen shakes, smoothie mixes, and other nutritious options, you can add variety to your breakfast routine while still sticking to your low-carb goals. Explore these egg-free breakfast ideas and discover new favorites that will keep you feeling energized and satisfied throughout the day. Sources: Ketogenic Diet | National Library of Medicine Eggs, Grade A, Large, Egg Whole | U.S. Department of Agriculture (USDA) Food Database Pros and Cons of the Ketogenic Diet | Northwestern Medicine Eggs | The Nutrition Source | Harvard T.H. Chan School of Public Health

Have you heard the myth that you can’t get rid of cellulite? Well, it’s just that: a myth! The truth is that cellulite is just fat—and with a little work, you can banish it from your life. Here’s the deal. As you age, you lose firm muscle mass and replace it with fat. That soft, squishy fat bulges out, giving you those cottage-cheese thighs. In addition, your skin loses collagen as you get older, so it can’t rein in your fat as tightly as it once did. Here are three simple secrets for getting rid of that ugly cellulite: lose your extra fat, strengthen your skin, and build firm muscle. What Is Cellulite? Cellulite is a skin condition that can affect both men and women, though it is more common in females due to the different distributions of fat, muscle, and connective tissue. It manifests as a dimpled, lumpy appearance, often compared to the texture of orange peel or cottage cheese. It's most prevalent in areas with significant fat deposits, such as the buttocks, thighs, and abdomen. Cellulite forms when fat cells accumulate under the skin and push against the surface while the fibrous connective tissue (septae) tether the skin to underlying muscle layers, causing an uneven, dimpled appearance often referred to as “stretch marks.” The skin's elasticity plays a crucial role in the appearance of cellulite. Healthy skin can mask irregularities and keep fat cells tightly secured, but as skin loses elasticity with age, these irregularities become more visible. It's important to understand that having cellulite is completely normal and isn't a sign of being overweight. Even lean individuals can develop cellulite, and its visibility can be influenced by factors such as skin thickness and color. What Causes Cellulite? The exact cause of cellulite is unknown, but it's believed to result from a combination of factors including genetics, hormonal factors, lifestyle, and the build-up of subcutaneous fat. Genetics: Some people are genetically predisposed to developing cellulite, possibly due to traits like gender, race, slow metabolism, fat distribution, and circulatory insufficiency. Hormones: Hormones play a significant role in cellulite development. Estrogen, insulin, noradrenaline, thyroid hormones, and prolactin can all affect the production and breakdown of fat cells. Lifestyle factors: Sedentary lifestyle, stress, and an unhealthy diet can contribute to cellulite. Lack of exercise can also decrease blood flow, leading to more fat storage and less fat breakdown. The build-up of subcutaneous fat: When excess fat is stored in the subcutaneous layer, it can push against the skin, creating the dimpled appearance associated with cellulite. This is why weight gain is often associated with the development or increased visibility of cellulite, and weight loss can help improve its appearance. Skin condition and age: As we age, the skin tends to lose its elasticity and collagen production slows down, leading to thinning skin over time. Thinner skin can make cellulite more noticeable. Water retention and poor lymphatic drainage: These can cause a build-up of toxins, which can damage collagen and elastin fibers, leading to cellulite. How Can You Minimize the Appearance of Cellulite? The first step toward conquering your cellulite is to lose your extra pounds on my Bone Broth Diet. As you take off that weight, you’ll reduce the stores of fat on your butt and thighs. The second step is to strengthen your skin—and here again, my diet can do the trick. Intermittent fasting with bone broth will load you with the building blocks of collagen, rejuvenating your skin so it can keep your fat under better control. The third step in your cellulite-blasting plan is to build lean muscle—and you can do this with targeted exercises. Here are five powerful and simple exercises that will firm your butt and thighs. Lunges Lunges work your quads, hamstrings, and glutes. To do a lunge, start with your feet together. Step forward with one leg and lower yourself until both of your knees are at a 90-degree angle. Be sure your front knee is above your ankle and doesn’t move ahead of your toes at any time. Return to your starting position, and repeat with the opposite leg. Pelvic Curls  This exercise hits your glutes and inner thighs. To do it, lie on your back with your knees bent and your feet touching the floor. Slowly raise your lower back and pelvis and hold, squeezing your butt and inner thighs. Lower yourself to your starting position, and repeat. For an even bigger cellulite burn, squeeze a pillow or exercise ball between your thighs as you do this exercise—or do a one-legged lift, holding the other leg straight up in the air. Pony Kicks This exercise gives the backs of your thighs a serious workout. To do it, start on your elbows and knees. Keeping your back straight, raise one thigh as high as you can, keeping your knee bent and pointing your heel up. Hold for five seconds. Keep lowering and raising your thigh until you get a good burn, then repeat on the other side. Circle Time Your outer thighs will love this exercise. To start, stand up straight with your feet shoulder-width apart. Balance on one leg, and lift the other leg behind you, pointing your toes. (Use a chair for balance if you need to.) Be sure not to arch your back. Draw clockwise and counter-clockwise circles with your toes until you really feel the burn. Repeat on the other side. Squats This classic exercise is one of the best all-around cellulite crushers. When you do a squat, sit back on your heels, keep your back straight, and don’t let your knees move ahead of your toes. The best way to keep good form is to pretend that you’re sitting back into a chair. When you tackle cellulite with my triple-punch of exercise, diet, and bone broth, I’m confident that you’ll start seeing a difference within weeks. Keep it up, and you’ll see a much bigger difference after several months—and by next swimsuit season, you won’t believe how amazing you look. So take heart: That cellulite is a temporary problem, not a life sentence! Keep thinking BIG and living BOLD! Massage Massage can support lymphatic drainage and encourage blood flow, helping to flush out the build-up of toxins and potentially diminishing cellulite. Dermatologists often suggest dry brushing, a form of skin exfoliation and massage, to encourage blood flow and remove dead skin cells. Body Wrapping Body wrapping, often combined with topicalcreams or lotions, can temporarily reduce the appearance of cellulite. These wraps often contain active ingredients like retinol and caffeine, which can help the skin look smoother. While the results from body wrapping are typically short-lived, they may provide a temporary solution for a special event or occasion. Laser Treatment Several FDA-approved laser treatments, such as Cellulaze and Cellfina, offer promising results for cellulite reduction. Cellulaze involves inserting a tiny laser under the skin to break up the tough bands of connective tissue that cause dimpled skin. It also encourages collagen production for skin elasticity. Cellfina, on the other hand, uses subcision, a minimally invasive technique that cuts the fibrous bands pulling down the skin, leading to a smoother skin surface.  While these treatments can be effective, they require consultation with a dermatologist or trained professional and can be more expensive than other treatment options. Detoxes Detoxes are another way people attempt to reduce cellulite. This process generally involves eating a healthy diet, getting plenty of hydration, and potentially taking some supplements to support the body's natural detoxification processes.  Lemon Sips is an easy and convenient detox drink that can help support your health while encouraging weight loss. Lemons contain enzymes that can aid digestion and support liver function, thus encouraging detoxification. There are also specific supplements, like BellaBiotics, which can help with detox and cellulite. Bellabiotics is a supplement containing probiotics that can support gut health, encouraging better digestion and absorption of nutrients. It's important to note that while detoxes can support a healthier lifestyle, they are not a guaranteed cure for cellulite. Radiofrequency Radiofrequency is a non-invasive treatment that uses energy waves to heat the skin and support collagen production, thereby minimizing the appearance of cellulite. Skincare professionals often combine this with other treatments for more effective results. Cellulite FAQs 1. Can Losing Weight Get Rid of Cellulite? Weight loss can sometimes help minimize the appearance of cellulite, but it's not a guaranteed solution for everyone. This is because cellulite forms when fat cells push against the skin over the fibrous connective tissue bands, creating a dimpled skin appearance.  If you lose weight and decrease body fat, there may be less pressure on these bands, and your skin might appear smoother. However, cellulite is also influenced by factors like genetics, hormones, and age, so it can persist even with weight loss. Furthermore, if weight loss is drastic or rapid, it could potentially lead to loose skin, which may make cellulite appear more pronounced.  That’s why a balanced approach to weight loss, focusing on overall wellness and incorporating strength training and cardio for muscle tone and health, is often the most helpful. 2. Can Cellulite Go Away Naturally? Cellulite is a natural phenomenon related to how the body stores fat, especially in women, and it's influenced by various factors, including genetics, hormones, lifestyle, and diet.  While it can't exactly "go away" naturally, certain natural treatments may improve its appearance. Regular exercise, maintaining a healthy diet, staying hydrated, and using topical treatments like cellulite creams or a coffee scrub could potentially help fade its appearance. 3. What Is Not Recommended for Getting Rid of Cellulite? Certain treatments that may seem like quick fixes for cellulite are not generally recommended by professionals. For instance, injectable treatments, like those promising to break down fat, aren't widely supported due to their potential side effects and varying results. For example, liposuction was once believed to be a solution for cellulite, but dermatology experts now caution against it for cellulite treatment. This surgical procedure is more effective for removing deep fat deposits, not the subcutaneous body fat associated with cellulite. In fact, liposuction might even make cellulite appear worse by creating more depression in the skin. Similarly, body contouring procedures should be approached with caution. While some people report an improved appearance of cellulite after these treatments, results vary, and procedures can be costly. Lastly, be wary of any product or treatment that promises a quick, miracle cure for cellulite. Cellulite is a common skin condition, and its treatment typically requires a sustained, multifaceted approach. The Bottom Line Cellulite is a natural and widespread condition that many individuals experience, and there's nothing wrong or unhealthy about having it. However, if its appearance bothers you, there are ways you can manage and address it.  A combination of a balanced diet, regular exercise, and perhaps some supplements can help. Just remember that each body is unique. What works best for you will depend on various factors, and it's always wise to consult a healthcare professional or a dermatologist for advice tailored to your needs. In the quest for smoother skin, remember to be patient with yourself and your body. Improvements take time, but a holistic approach that promotes overall wellness can help, contributing not only to the appearance of your skin but also to your overall health and well-being. Sources: Insights Into the Pathophysiology of Cellulite: A Review | PMC The Truth About Dry Brushing | Cleveland Clinic Cellulite: A Cosmetic or Systemic Issue? | PMC Radiofrequency Ablation | NCBI Bookshelf Treatment for Cellulite | PMC Unfavourable Outcomes of Liposuction and Their Management | PMC Body Image and Body Contouring Procedures | NCBI Bookshelf   LEARN MORE ABOUT SKIN HEALTH >  8 Best Bra Fat Exercises To Get Rid of Bra Bulge — Targeted exercises for your back and bra line area. >  10 Best Exercises for Getting Rid of Saddlebags — Target your outer thighs with these effective exercises. >  13 Exercises for a Smaller Waist — Exercises designed to create a slimmer, defined waistline.  

Are you on a low-carb or keto diet and missing bread? You're not alone!  Bread is a popular comfort food for many people, and it can be tough to give up when trying to follow a low-carb lifestyle. Unfortunately, most standard bread options, including the 'keto' bread in grocery stores, are high in carbs and contain questionable ingredients. Fortunately, there are plenty of keto bread recipes online that can help you satisfy your bread craving! In this step-by-step guide, we'll show you how to make truly keto bread easily at home. Get ready to enjoy delicious, low-carb bread that will fit into your macros and won't compromise your diet! Is Bread Keto? Bread is a popular food, but is it keto-friendly? The answer is that it depends. A few keto-friendly bread options may be available and are typically made with low-carb flour and other ingredients.  Here are some important things to keep in mind when you’re purchasing keto-friendly bread in the grocery store: Regular bread is not suitable for a keto diet as it contains wheat flour, which is high in carbs. White bread and wheat bread are also high in gluten and low in nutrients. Gluten-free bread can contain non-keto ingredients like oat flour and tapioca starch, which are also high in carbohydrates. Many people who follow a keto diet also avoid gluten. Paleo bread is typically made with almond flour, coconut flour, or flaxseed and contains no grains or gluten. Some paleo bread recipes may contain honey or other natural sweeteners, which can add carbs to the bread. Low-carb keto-friendly bread is made with low-carb flour and has fewer net carbs than regular bread.Some contain non-keto ingredients like vital wheat gluten. Select keto-friendly options that fit your daily carbohydrate allowance. And if you're wary of store-bought bread labeled as keto, you can always try making your own at home. This gives you more control over what’s in your bread, and you might even enjoy yourself along the way. How Do You Make Keto Bread? While plenty of keto bread recipes are available online, choosing one that fits your preferences and dietary goals can be overwhelming. Depending on the ingredients and cooking methods, some recipes may have an eggy taste or a chewy texture. For those who prefer a more bread-like consistency, some options use blanched almond flour and psyllium husk powder to create a soft and fluffy bread. When searching for the best keto bread recipe, it's also helpful to consider the type of bread you're looking for. Some popular options include almond flour bread, chewybagels, and buns.  Look at the prep time and total time required for the recipe, as some may require longer resting periods or additional steps. Finding the perfect, easy keto bread recipe may require experimentation and trial and error.  With the abundance of low-carb bread recipes available online, it should be easy to find a recipe that suits your needs. Step One: Gather the Ingredients Before you start baking, ensure you have all the necessary ingredients. While some ingredients can be found in your local grocery store, you can easily find most ingredients online on websites like Amazon. Some sweeteners used in traditional baking, like sugar and honey, are not keto-friendly. Instead, you can use a low-carb sweetener like erythritol or stevia, which won't spike your blood sugar. Make sure your kitchen is stocked with baking essentials, such as parchment paper, loaf pans, mixing bowls, measuring cups, and spoons. Step Two: Beat the Egg Whites If you've been looking for keto bread recipes, you may have encountered ones that call for beating egg whites into a meringue texture before adding other ingredients. However, some people find this bread too eggy or dry for their taste. Add a few egg yolks and some avocado oil or keto-friendly mayo to the recipe to improve this bread’s texture and make it palatable. Using a stand mixer can speed things along, but hand mixers work just as well. First, ensure that the bowl and beaters are spotless and free of grease or residue. Then, separate the egg whites from the large eggs and add them to the bowl. Begin mixing on low speed until the egg whites start to foam, then gradually increase the speed to high. This works best when the egg whites are at room temperature.  Continue beating the egg whites until they form stiff peaks, which means the meringue holds its shape when the beaters are lifted. This can take three to ten minutes, depending on the mixer and the number of egg whites used. Step Three: Mix the Dry Ingredients Mixing the dry ingredients first can help ensure that everything blends well. Make sure you’ve thoroughly mixed the dry ingredients before adding them to the egg whites to avoid any lumps or uneven texture in your keto bread. Some keto bread recipes will call for almond flour or coconut flour, baking powder, and xanthan gum to be blended food processor or a bowl. This helps to distribute the ingredients evenly and prevent clumps. This is a great place to incorporate some of Dr. Kellyann's products into your recipe. For example, you can add a scoop of our Powdered Bone Broth or Collagen Peptides to your dry ingredients to give your bread an extra boost of nutrients. Step Four: Add the Wet Ingredients When working with meringue-based bread, it's essential to add in the wet ingredients last. The fats in the wet ingredients can deflate the airiness of the bread, so we want to avoid over-mixing them. Over-mixing can result in flattened and dense bread. Wet ingredients include melted butter and dairy-free options like coconut oil and extra virgin olive oil. Egg yolks and mayo should also be added in at this point. It's recommended to hand-mix the wet ingredients into the meringue with a spatula, folding them in like one would make macaron cookies. Step Five: Add to a Pan, Bake, and Enjoy! Once you have mixed all the ingredients, it's time to add the batter to a loaf pan. Line the pan with parchment paper to keep the bread from sticking. Smooth out the top with an icing knife and place the pan in the oven. Baking keto bread is different from baking regular bread. It's best to bake low and slow to make sure the bread cooks evenly. To start, preheat the oven to 300ºF and toss the bread in for about an hour. Check for doneness by inserting a toothpick. If it comes out clean, the bread is ready. The top should also be golden brown. Once the bread is done, remove it from the oven. Let it cool for a few minutes, then transfer it to a wire rack to finish cooling. This can help make sure the bread doesn’t stick to the pan or breaking apart. Now that your keto bread is ready, slice it up and enjoy! How Can You Enjoy Keto Bread? Keto bread is a delicious and satisfying alternative to real bread. You can enjoy it toasted with butter, low-carb jam, and a cup of Dr. Kellyann's bone broth or collagen coffee from our keto-friendly collection. A Classic Sandwich Keto bread can be a perfect base for classic sandwiches like club sandwiches, BLTs, or traditional grilled cheeses. You can experiment with different keto cheeses, like muenster, mozzarella, or pepper jack, and add some bacon or ham for a heartier sandwich. Don't forget the tomato soup for dipping! With Peanut Butter Another great way to enjoy keto bread is with peanut butter and low-carb jelly. This classic sandwich will satisfy your cravings without kicking you out of ketosis. Just make sure to choose sugar-free peanut butter and jelly options to keep it keto-friendly. Avocado Toast Avocado toast is a popular breakfast choice among keto dieters. To make the perfect keto-friendly avocado toast, toast a slice of your keto bread in the toaster until it's crispy.  Next, mash up some fresh avocado and spread it over the toast. Sprinkle with a pinch of salt for flavor, and enjoy! Avocado is rich in healthy fats and a good source of potassium and calcium, making it a great addition to any keto breakfast. Alongside a Breakfast Smoothie With the keto bread recipes, you can make your own bagels or toast and add cream cheese for a satisfying breakfast. Pair it with a breakfast shake or smoothie using Dr. Kellyann's Shake and Smoothie mixes to make your morning more nutritious. And if you've got a craving for sweets, why not try making French toast with keto bread? Simply dip it in a batter made with our collagen products and cook it for a delicious, protein-packed breakfast. The Bottom Line There are endless ways to enjoy and incorporate keto bread into your keto diet. Experiment with different recipes and pairings to find what fits your needs and enjoy a delicious slice of bread without sacrificing your low-carb, keto-friendly lifestyle. We know going keto can be difficult at first — after all, it’s hard giving up all of your favorite comfort foods. That’s why we have a library filled with delicious and satisfying keto recipes of popular comfort classics. For more keto tips and tricks, check out our blog! Sources: A Brief History of Comfort Food | JSTOR Daily Avocado Nutrition Facts & Benefits: 5 Reasons to Eat The Fruit! | NASM Ketosis: Definition, Benefits & Side Effects | Cleveland Clinic What Is Gluten and What Does It Do? | Johns Hopkins Medicine

Navigating the world of nutrition can often feel like navigating a minefield, especially when it comes to understanding carbs. There's a lot of buzz around refined carbohydrates, but what are they really? And more importantly, how do they impact your health?  Wondering about the contrast between refined carbs and their healthier counterparts — complex carbohydrates — and how you can create healthier choices without compromising taste or satisfaction? Well, grab your fork because we are about to dig in. What Are Refined Carbs? Refined carbs, or simple carbs, are foods where the natural fibers have been stripped away during processing, leaving only simple sugars behind. These refined carbs love to hide out in processed foods. These include: White bread Pasta Pastries Sugary drinks like fruit juice or soda Snacks But here's the thing: not all carbs are created equal. There's a world of difference between a bowl of quinoa and a slice of white bread. The key to understanding this lies in the processing. You see, during the refining process, many of the essential nutrients and fibers are removed from the grain. This process gives the grain a finer texture and extends its shelf life, but it also strips away dietary fiber, iron, and many B vitamins. So, what you end up with is a food product that is high in calories but low in nutrient density.  What’s the Difference Between Refined and Complex Carbs? This brings us to an important distinction: the difference between refined carbs and complex carbs. While refined carbs give you a quick energy boost followed by a crash and can lead to mood swings, complex carbs are recommended by nutritionists and dietitians as a way to boost energy and provide health benefits. Complex carbs are the good guys in this story. They're found in foods like whole grains, beans, legumes, lentils, fruits, and vegetables.  These carbs are high in fiber and are digested slowly, leading to a steady release of energy. This slow and steady release can help encourage healthy blood sugar levels, keep you feeling full for longer, and fuel your body throughout the day. How Do Refined Carbs Impact Your Health? Unraveling the impact of refined carbs on your health is like peeling an onion; there are many layers to consider. Refined carbohydrates can subtly influence your body's function and overall well-being in a multitude of ways. Let's take a deeper dive into four key ways that these carbs can affect your health. They’re Calorie-Dense First up, let's talk about calorie density. This term refers to foods that pack a lot of calories into a small package.  Think about a slice of white bread or a serving of pasta. They're not particularly large or filling, but they contribute a significant number of calories to your daily intake, and overconsumption of these foods can lead to health issues like obesity. Unfortunately, these calorie-dense foods don't provide an equal trade-off in terms of nutritional value. They might quench your hunger momentarily, but they lack a diversified nutrient profile. Research has shown that diets high in calorie-dense foods can lead to weight gain and related health issues over time. They Have a High Glycemic Index Next, we need to discuss the glycemic index (GI). The GI is a ranking of carbohydrates on a scale from 0 to 100, according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are rapidly digested and absorbed, resulting in marked fluctuations in blood sugar levels.  Refined carbs tend to have a high GI, as they lead to the rapid absorption of glucose in your bloodstream, followed by a sharp drop. This roller coaster of blood sugar levels can lead to feelings of energy crashes and hunger, not to mention long-term health effects.  They’re Low in Nutrients Another issue with refined carbs? Their lack of nutrients. During the refining process, many of the naturally occurring nutrients are removed. For instance, when whole grains are refined into white flour, they lose their natural fiber, vitamins, and minerals. These foods then become what is often termed "empty calories." They contribute to your daily energy intake without offering a substantial amount of vitamins, minerals, or other beneficial compounds that your body needs to function optimally. Over time, a diet high in these nutrient-poor foods can lead to deficiencies and related health concerns. They’re Usually Lower in Fiber Last but not least, refined carbs are usually lower in fiber. Though most carbs are broken down into sugar molecules, fiber can't be broken down into sugar molecules — instead, it passes through the body undigested. Fiber can help regulate the body's use of sugars, supporting healthy hunger and blood sugar levels. Fiber can help with digestion, aid in weight loss, and can even support long-term health. But refined carbs often lose much of their fiber during the refining process, making you feel less full and satisfied after eating. Researchers have observed that increasing dietary fiber intake can have a significant impact on overall health and wellness. High-fiber foods, often rich in vitamins and minerals, can support your body's metabolic function, maintain healthy digestion, and contribute to your overall feeling of well-being. This suggests the crucial role that fiber-rich foods can play in promoting and maintaining your health. Now that we're well-versed in the ins and outs of refined carbs and their effects on our health, let's put our culinary knowledge to use and identify these culprits in our daily meals. What Are Some Examples of Refined Carbs? Let's dive into identifying the refined carbs, those crafty agents that subtly sneak into our diets. White bread and bagels: These are classic breakfast staples, yet they’re stripped of their natural fiber and nutrients during the refining process, leaving them lacking in whole-grain goodness. White rice: Used in various dishes, white rice also undergoes refining, removing its nutrient-rich outer layers and resulting in a less nutritious, starchier grain. Pastries: Irresistible with their flaky crusts and sweet fillings, pastries are often made with refined wheat flour and added sugars — such as high fructose corn syrup —making them less than ideal for health. Sugarybreakfast cereals: Breakfast's secret saboteur, many popular cereals are brimming with refined grains and added sugars. Sodas and sweetened beverages: These refreshing temptations often contain high amounts of added sugars and offer virtually no nutritional value, making them prime sources of refined carbs. Packaged snacks: Beware of these on-the-go bites like chips, pretzels, and crackers, as they're usually made with refined flour, added sugars, unhealthy fats, and high sodium. Remember, awareness is your superpower in maintaining your well-being. One of the first steps to overall wellness is simply being mindful of refined carb content and exploring healthier alternatives.  What Are Some Alternatives to Refined Carbs? Embracing a healthier diet doesn't mean you're stuck with bland and boring foods. In fact, by trading refined carbs with whole foods, you can enjoy a flavorful culinary adventure that's not just delicious but nutritious as well. Let's explore some alternatives to refined carbs. Non-Starchy Vegetables At the top of your healthy eating list should be non-starchy vegetables. Not only are these vibrant foods low in carbs, but they're also packed with fiber, vitamins, minerals, and antioxidants. From leafy greens like spinach to crunchy favorites like broccoli and bell peppers, a trip to the grocery store can open up a world of exciting options. And to enhance the flavor of these vegetables, you can pair them with our Miso Mushroom Bone Broth. This savory broth not only lends a delightful umami taste to your dishes but also provides a wealth of nutrients that support immune function and overall wellness. Nuts Nuts have gotten a bad rap due to their high fat content, but these are good fats that your body needs. They're packed with protein, fiber, and a host of essential vitamins and minerals, such as magnesium, making them a wonderful alternative to refined carbs. They can even support heart health while keeping us feeling full and energized. Almonds, walnuts, cashews, and pistachios can all be enjoyed as a standalone snack or sprinkled over salads for added texture and flavor. And if you're craving something sweet, why not try our Chocolate Almond Shake? This collagen shake not only satisfies your sweet tooth but can also provide a hearty dose of protein and collagen to support your hair, skin, nails, and joints. Whole Grains Whole grains have long been considered 'good carbs.’ Unlike their refined counterparts, these starches are rich in fiber, antioxidants, and complex carbohydrates, providing sustained energy without the blood sugar spike. Quinoa, brown rice, oats, and whole wheat bread are just some examples of whole grains that you can enjoy. For instance, you can whip up a colorful quinoa salad with roasted vegetables, prepare a nourishing bowl of oatmeal topped with fresh fruits and nuts, or enjoy a hearty slice of whole-grain bread as the foundation for your favorite sandwich. The Bottom Line Remember, healthy eating doesn't equate to sacrificing flavor and satisfaction. By creatively swapping out simple carbohydrates for delicious healthy foods like non-starchy vegetables, nutritious nuts, and wholesome whole grains, we can not only indulge our taste buds but also nourish our bodies with essential nutrients.  The journey to wellness is about balance and enjoyment as much as it is about nourishment. Dr. Kellyann offers a variety of thoughtfully crafted products to help make healthy eating not just convenient but also delightful. These products serve as companions in our wellness journey, empowering us to make healthier choices while enjoying every bite. So, as you continue on your path to wellness, embrace and celebrate the fusion of health and taste. Start making nourishing choices today, and step confidently towards a healthier, happier life. Want to learn more about how you can take control of your health and wellness? Discover more of our blog or check out our collection of healthy and delightful Dr. Kellyann products you can incorporate into your daily routine. Sources: Glycemic index for 60+ foods | Harvard Health The Health Benefits of Dietary Fibre | PMC Antioxidants | Harvard T.H. Chan School of Public Health Nuts and your heart: Eating nuts for heart health | Mayo Clinic

Let’s be honest. Some of us are die-hard coffee fanatics. We can’t even think about starting our day without a cup of joe, let alone function without it. Are you a leave-me-alone-until-I’ve-had-my-coffee lover like I am? If so, you’re going to be pretty excited about trying my five-day cleanse.  The Coffee and Cleanse Myth We often hear how restricting cleanses are, which, quite frankly, limits the success of a cleanse from the get-go. Most people are left feeling hungry, and fighting off the cravings deters them from seeing a cleanse through to the end. But not anymore. My cleanse and reset is designed to be gentle and satisfying. You’ll be amazed by the boost of energy and lack of cravings, with the fabulous bonus of unlimited coffee! Did I just say unlimited? Let’s debunk the coffee and cleanse myth right now. It’s a common misconception that coffee will rob you of your body’s water. Cleanses have banned you from drinking coffee while you’re working to cleanse and reset your systems, but the big no-no turns out to be an asset during a cleanse after all. Hydration levels are not affected by consuming coffee. You can even check off your water intake boxes for the amount of coffee you drink each day. The Benefits of Coffee Contrary to what many have been led to believe, coffee offers other health benefits aside from the hydration. Did you know that you can lower the risk of diabetes by drinking three to four cups of coffee daily? It just might help guard you against dementia and add years to your life. Through research, drinking a daily cup of coffee was found to lower one’s risk of death by 12%, while an average of two to three cups bumps this number up to 18%! And that’s not all it has to offer. Drinking coffee helps improve your physical performance and increases the burn of more calories after a workout. My five-day cleanse will provide you with clean protein, giving you the energy and stamina to continue exercising during your cleanse days. Getting the green light to pair one of your favorite beverages with your cleanse just makes it even more attractive, right? Take a peek at a few more wins supporting caffeinated coffee’s ergogenic effect: Increased endurance Reduction in exertion Reduction in pain Roughly 15% increase in burned calories when consumed before workouts The Rules of Sweeteners If you choose to do my one-day "Keto-Push" before starting the five-day cleanse, you may experience a bit of the carb flu. A couple of cups of coffee is ok, but make sure you don't use any artificial sweeteners or cream for a full twenty-four hours. Your body will kick into high gear fat-burn mode if you trust me on this. When you begin day one of my five-day cleanse, you’re welcome to start enjoying unlimited cups of coffee, with a few little “rules” to keep in mind. Instead of your regular coffee sweeteners, you may use stevia or monk fruit during this time. You’ll need to forfeit your cream and creamers, but you’ve got this!  Ready to get started on your five-day path to health? Find out how you can grab all the tools and step-by-step guidance you’ll need for a safe and successful cleanse and reset today! Keep thinking Big and living BOLD!

Are you following a keto diet but wondering if you can still enjoy a drink or two? Don't worry. Just because you're watching your carb intake doesn't mean you have to skip out on happy hour!  We know that sometimes a drink (or two) can help you unwind, and we've got good news — there are keto-friendly alcoholic drinks that won't ruin your progress. Explore keto alcohol options for the ketogenic diet and learn which ones to avoid so you can raise a glass instead of your carb count. What Is the Keto Diet? The keto diet, also known as the ketogenic diet, is a high-fat, moderate-protein, low-carb diet. The diet involves drastically reducing your intake of carbohydrates and replacing them with healthy fats, which can put your body into the fat-burning metabolic state called ketosis. While in ketosis, the body uses ketones and burns fat for energy instead of glucose (a type of sugar). This process can support weight loss by encouraging the body to tap into its fat stores for fuel and support a healthy blood sugar. To achieve ketosis, most people aim to consume less than 50 grams of carbs per day, although this can vary based on individual needs. The keto diet is high in healthy fats, such as avocados, nuts, and olive oil, and moderate in proteins like meat, poultry, and fish. However, it is not a high-protein diet because consuming excess protein can raise glycogen stores, which can increase glucose in the bloodstream and kick you out of ketosis. Now that we've covered the keto diet basics, let's dive into the topic: Can you drink alcohol on keto? Can You Drink Alcohol on Keto? When it comes to alcohol consumption on a keto diet, the answer is not a simple yes or no. The real question is whether you can stay in ketosis and still have a drink or two. Drinking alcohol can potentially kick you out of ketosis, but it depends on what you drink and how much. Alcoholic beverages are often high in carbs, which can quickly add up and take you out of ketosis. However, some drinks are relatively low in carbs, and if consumed in moderation, they may not impact your ketone levels significantly. So, what's the carb count in your favorite drink, and can you fit it into your daily macros? Let's find out! What Alcohol Can You Drink on Keto? Who says keto has to be boring? There are plenty of alcohol options available. Whether you prefer a classic cocktail, a refreshing beer, or a glass of wine, there are ways to indulge your cravings without breaking your diet. Sticking with lower-carb alcohol like wine and spirits is generally best because these drinks contain fewer net carbs and won't kick you out of ketosis. You can also experiment with keto-friendly sweeteners to make delicious keto cocktail recipes at home. In this section, we'll explore some of the best keto-friendly, low-carb alcohol options so you can have a good time and stay on track. Dry Wine If you're a wine lover, you'll be happy to know you can still enjoy a glass of wine. Dry wine has little residual sugar, making it a lower-carb choice than sweet wines. Plus, it's a great way to unwind after a long day. When choosing wine on keto, dry red wines include: Cabernet sauvignon Merlot Pinot noir Syrah Dry white wines include: Sauvignon blanc Pinot grigio Chardonnay Riesling Sparkling wine like brut is also a great low-carb choice. The sweetness level of wine can vary depending on the brand and winemaker, so it's always a good idea to check the label or ask a sommelier if you're unsure. While dry wine can be keto-friendly, it does contain carbs and should still be consumed in moderation. As with any alcoholic beverage, overconsumption can hinder weight loss efforts and interrupt ketosis. If you're looking for a tasty keto-friendly cocktail recipe using dry wine, try a wine spritzer made with club soda and a squeeze of lemon or lime juice. You can also experiment with adding keto-friendly sweeteners like stevia or erythritol to create a sweeter wine cocktail. Pure Spirits Hard liquor has one advantage: it contains absolutely zero carbs. So, if you're on a keto diet, you don't have to give up your favorite pure spirits. Whether you're a tequila lover or a whiskey connoisseur, you can still enjoy your favorite drinks. If you enjoy drinks like whiskey and coke or gin and tonics, don't worry - there are plenty of keto-friendly options! You can swap out regular soda with keto sodas that use natural sweeteners like stevia and erythritol. Or, you can opt for club soda, seltzer, or sparkling water and add a keto sugar syrup for sweetness. And, if you're a fan of bitters, you're in luck - they're keto-friendly, too! The next time you crave a brandy old fashioned, simply substitute the sugar with a keto sweetener and enjoy your drink without guilt. Low-Carb Beer If you're a beer lover, you're in luck! There are low-carb beer options out there. These beers generally have a lower carb content than regular beer — but it’s important to remember that they are not zero-carb. So, next time you're at the store, keep an eye out for low-carb beer options such as Michelob Ultra, Corona Premier, or Budweiser Select 55. These beers contain around two to three grams of carbs per serving.Remember that moderation is still key, because the carb count can add up before you know it. What Alcohol Should You Avoid on Keto? When it comes to weight loss on keto, it's generally best to avoid certain types of alcohol. Liqueurs, for example, are often high in sugar and carbs, making them a no-go for those following a low-carb lifestyle. With that said, let's take a closer look at some of the specific types of alcohol you should try to avoid or limit while on keto. Sugary Cocktails These popular cocktails are loaded with sugar, which can kick you out of ketosis and ruin your weight loss efforts. Liqueurs like triple sec, amaretto, and Frangelico are also high in sugar and should be avoided. Many mixed drinks, like margaritas and sangria, are often made with carb-heavy mixers and fruit juice, which should be avoided on a keto diet. Additionally, artificial sweeteners and diet sodas, which are often used as mixers, are not keto-friendly. This doesn't mean you have to give up your favorite cocktails completely. Simply bring your own keto-friendly sweetener or syrup to add to your drink, or ask your bartender if they have any sugar-free options. You can even add some nutrition to your drink, like with this Bloody Mary-inspired bone broth cocktail. There are also some great keto cocktail recipes you can try as well. With a bit of creativity and a willingness to experiment, you can still indulge in a tasty cocktail while staying on track with your keto lifestyle. Sweet Wines If you're a fan of sweet wines, you may be disappointed to learn that these types of wine are often high in sugar and carbs. This is especially true of dessert wines like moscato.  Similarly, wine coolers are typically high in sugar and carbs, making them a less-than-ideal choice. However, you can still enjoy a refreshing beverage by trying hard seltzers that are lower in carbs, like White Claw. High-Carb Beer If you're a beer enthusiast who enjoys the complexity and nuance of fancier beers, it can be disheartening to think that your keto lifestyle may prevent you from indulging in your favorite brews. However, there are low-carb beer brands out there that can offer a solution. While even light beer is still too high in carbs to be considered keto-friendly, you might find a great low-carb option that you still enjoy the taste of. Don't be afraid to try different brands and flavors to find the perfect fit for your palate. You may even discover a new favorite brew you would never have tried! The Bottom Line Remember, alcohol consumption can slow down the fat-burning process and sabotage your weight loss efforts, so moderation is key. By choosing keto-friendly alcoholic beverages and being mindful of your intake, you can still enjoy a social drink while staying on track with your weight loss goals.  After a night of drinking, it's essential to take care of your body by replenishing it with the proper nutrients. That's where Dr. Kellyann's keto-friendly collection comes in. With its high-quality ingredients, this collection can help you refresh and restore your body after a night of drinking, so you can wake up and start your day feeling your best. Sources: A Review of Ketogenic Diet and Lifestyle | PMC U.S. Department of Agriculture (USDA) | FoodData Central Should you try the keto diet? | Harvard Health

Cleansing is a fantastic way to support your body’s natural cleansing systems. When you choose a safe, healthy smoothie cleanse, you’ll be amazed by the long list of benefits it provides. From a healthy body to anti-aging, you’ll feel better than you have in ages! And the best part is, I have a 5-day cleanse that is not only powerful and effective but offers a variety of delicious recipes to help you look and feel phenomenal! Take a look at the top three benefits you won’t want to miss out on: Anti-aging Weight loss Supports gut health   Choosing the Right Smoothie Cleanse If you don’t do a little digging, you may end up trusting in a smoothie cleanse packed with sugar that will counteract all the good you’re trying to bring to your body. You could unknowingly be loading up on as much as a whopping 50 grams of sugar. Not exactly a great way to achieve those weight loss goals. Smoothie cleanses with high sugar content put you at risk for a variety of health problems, additional belly fat, and irritated skin.     My fast-acting 5-day cleanse provides all the essentials needed to cleanse your body from the inside out. When you cleanse with carefully selected foods, you gain energy, clarity, and a healthy new start without the harmful toxins. And you may just bring a bit of slim and sexy back too.     Supporting a Healthy Gut By removing all that evil excess sugar from my 5-day cleanse, I can offer your unhappy gut the incredible powers of collagen-filled bone broth. It coats your gut to soothe and heal while giving it a break from working overtime to stay healthy. I’ll even walk you through shopping and preparing your smoothies full of: Clean protein To curb cravings and hunger Healthy fats Fiber To diminish bloating Relieve constipation Repair damage from a leaky gut Essential amino acids Fresh fruits and green veggies Rich in phytochemicals which flush waste and toxins   Melt Away Pounds with a Smoothie Cleanse When you aren’t shoveling processed foods and sugars into your body, you’ll see and feel the pounds melting away. My 5-day cleanse provides you with just the right amounts of clean protein and fiber. You’ll love the energy you’ll regain to make it through the day without feeling fatigued. You can even exercise, unlike many other cleanses that leave you feeling too tired to move off the couch. And don’t forget about a satisfied stomach that isn’t tempting you to give in to the foods that put you on the road to belly fat and poor health in the first place.   A Powerful Way to Fight the Signs of Aging Can you handle a cleanse loaded with age-defying abilities? By filling your smoothies with collagen-rich choices, you help replenish the protein responsible for your skin's elasticity, vibrancy, and overall health. Who doesn’t want to bump up their collagen levels if it means: Bye-bye to acne breakouts Youthful glow Even skin tone Firm skin Reduced fine lines and wrinkles Hydrated skin Thick, silky hair It’s time to take back your health and become the healthiest version of YOU! With my 5-day  smoothie cleanse­­­­­, you’ll feel begin to feel incredible as soon as day one. By the end of day five, my Cleanse and Reset will have you rejuvenated, refreshed, slimmer, and healthier. Are you ready to begin your journey towards a healthier lifestyle?   Keep thinking Big and living BOLD!

Cheese has been around for a long, long time. We’re talking since Ancient Egypt, where murals of cheesemaking were discovered in tombs. You can even find references to the art of cheesemaking in Greek mythology. Wherever it came from, we’re just glad someone invented it! When you think of diet-friendly snacks and ingredients, cheese probably isn’t the first on your list. But luckily for all of the cheese connoisseurs out there, there are plenty of keto-friendly cheeses. Looking for the best cheese for keto? We’ll give you an overview of some of our top cheeses to snack on and incorporate into your favorite keto dishes. Just remember that even keto-friendly cheeses should be consumed in moderation.  Back to the Basics: What Is the Keto Diet? Keto relies on exceptionally low carbohydrate intake to get the body to go into ketosis, which is when the body transforms fat molecules into energy. Normally, your body uses glucose for energy — however, this process isn’t always great for our metabolism. Plus, it requires eating quite a bit of carbs. Without carbs, your body still needs some form of energy. By eating lots of protein and healthy fats, you can replace your primary energy source with fat. By switching the body’s energy source, you may feel more balanced and energetic. The standard keto diet allows for 70 percent fat, 20 percent protein, and 10 percent carbohydrates. This gives you a bit of wiggle room to eat carbs, but your main focus should be on finding low-carb foods. There are many reasons why people choose to go on the keto diet. One of the most popular is weight loss.  If you stick with the diet, it may support weight loss in healthy individuals. Keto has also been shown to support healthy blood sugar levels and encourage energy. Sounds like a win to us! Keto can be a great way to reset your health and lose a few pounds if that’s what you’re looking to do. With nine different kinds of keto diets, there is sure to be one out there that works for you.  What Cheeses Are Not Keto-Friendly? High-carb cheeses and cheeses packed with tons of calories might be delicious, but they don’t fit into a low-carb diet like keto. Highly processed cheeses are also filled with additives like sugar or starch. Here are a few to watch out for. American Cheese American cheese can have a lot of sugar and starch because of the production process, which means it doesn’t fit within a keto diet. It can also be high in saturated fat and sodium, which means you may want to limit this cheese in general if you’re looking to support your overall health. Cheese Spreads and Dips Besides cream cheese, most spreadable cheeses have added sugars. Most cheese spreads are also typically enjoyed with crackers, chips, or bread, which aren’t keto-friendly, either. Cheese dips like white queso can also be high in calories and sodium with little nutritional benefits.  Any Low-Fat Cheese Ironically, fat-free or low-fat cheeses may be higher in sugar or calories to make up for the loss of flavor. So while it may seem like a healthier alternative, low-fat cheese doesn’t fit in the keto diet.  With keto, you actually need fat in order to maintain your source of energy. Without it, you may not see the benefits. What Are the Best Cheeses for Keto? If we just discussed one of our favorite cheeses, don’t worry — there are many more delicious cheeses that you can try. Here are a few of our favorites. Goat Cheese High in fat and low in carbs, goat cheese is filled with calcium, phosphorus, and vitamin A, which can support a healthy skeletal and immune system. It’s also a great choice for small yet filling snacks, with up to six grams of fat per ounce.  Best of all, goat cheese can be used in many keto-friendly dishes for an extra tangy flavor. Simply shred and dust it on top of a salad or use it in an omelet.  Cream Cheese Who’s ready for keto-friendly cheesecake? Cream cheese is a perfect swap for dips and even cake frosting. Even better, cream cheese contains only one gram of carbs and ten grams of fat per ounce.  So if you’re looking for a creamy and enjoyable snack, cream cheese is a safe bet. Keep in mind that low-fat cream cheese may have more calories or other added ingredients. Always double-check the nutrition label before indulging.  Gouda Rich and nutty in flavor, gouda cheese is a great option for any cheese enthusiast on a keto diet. Named after a small town in Holland, gouda is a popular cheese for many people both on and off keto.  With many different variations of gouda, there’s something for everyone to enjoy. Since it’s an aged cheese, gouda may also work for those who are lactose intolerant. The older the cheese, the more tolerant the body can be of it.  Blue Cheese Blue cheese isn’t just for salad dressings — it can also be its own delicious snack. What makes this cheese unique is the edible mold that gives it a marbled appearance.  Keep in mind that despite the low carbs (0.6 grams), blue cheese should be consumed in moderation due to its higher calorie and sodium count. However, it’s still a great keto snack due to its eight grams of fat and six grams of protein.  Muenster Low in carbs and high in flavor, muenster cheese is a buttery, semi-soft, and snackable cheese. Originally made by migrated monks, muenster was created as a way to save milk and feed as many people as possible.  As it ages, muenster gets tangier and sharper. Like many other animal products, muenster cheese is high in vitamin B12, which can support healthy cells.  Havarti With only 0.3 grams of carbs and eight grams of fat per ounce, Havarti cheese is a delicious and creamy cheese that can be eaten alone or used in many different recipes.  With six grams of protein, it can also leave you feeling satisfied. This cheese is a rich source of calcium, containing a whopping 20 percent of your body’s daily calcium needs with each serving.  Want to include this cheese in keto-friendly recipes? Havarti cheese is perfect for casseroles, omelets, and as slices on a charcuterie board.  What Other Snacks Can You Eat on Keto? Want something to pair with your cheese? No problem! There are so many yummy and keto-friendly snacks you can enjoy with a slice or two of cheese. Avocado Avocados are versatile fruits that you can enjoy plain or as part of a salad. They’re also filled with good fats, making them an excellent energy source.  Plus, avocados are a delicious way to support cardiovascular health. Berries While other fruits have more carbs than desired on keto, strawberries, blueberries, and blackberries are safe and sweet snacks. You can snack on them alone or use them as toppings on keto sweet treats.  Bone Broth An ancient and still valuable choice, you can make bone broth at home with leftover meat bones or purchase ready-to-go homemade bone broth from Dr. Kellyann. You can drink it as a delicious beverage or add it to soup stock for extra nutrients that can support digestive health. Dark Chocolate Keep in mind that we mean the purest dark chocolate available without excessive milk and sugar. Generally, the higher the percentage of cacao, the better — aim for at least 30 percent. Pair it with berries and cheese for a sweet and savory charcuterie board.  Hard-Boiled Eggs Packed with protein and easy to transport, hard-boiled eggs can be enjoyed as a quick lunch or fat-heavy snack. You can add a bit of salt and pepper for flavor or enjoy them all on their own.  Keto Smoothies Want a refreshing breakfast or just need a quick snack? Keto smoothies are both delicious and filling. Mix and match flavors to customize them to your liking, or add flax seeds or chia seeds for extra nutrition.  Nuts Certain nuts like macadamia, hazelnuts, walnuts, and almonds are low in carbs while packing plenty of protein. You can enjoy them on the road or as a topping on your favorite salad. Nuts may also support cardiovascular health, so they are a great (and delicious) way to promote overall health.  Protein Bars Need more protein in a snack-sized portion? Protein bars are delicious andhave plenty of nutritious ingredients packed inside.  From chocolate and peanut butter to coconut, there are many kinds of protein bars out there to enjoy. Not all protein bars are made the same, so make sure to read the label before taking that first bite. Sunflower Seeds Like nuts, sunflower seeds are filled with nutritious vitamins and minerals that can support overall health. And with 29 grams of protein, they’re a small but mighty snack to keep on hand. Veggies Low-carb veggies such as kale, zucchini, broccoli, and asparagus are nutritious and can be a delicious complement to your favorite keto-friendly cheese dip. You can also roast them with spices for a crunchy snack or enjoy them on the side of your favorite dish. The Bottom Line Whether cheese is keto-friendly depends on the type of cheese and how it’s made. In general, keto-friendly options include goat cheese, cream cheese, gouda cheese, blue cheese, muenster cheese, and Havarti cheese. However, you should always double-check the nutritional information before making any cheese a part of your routine.  Cheese isn’t the only snack you can have on keto. Berries, nuts, seeds, and even dark chocolate can be appropriate snacks — all in moderation, of course! With some quick research, you can find plenty of keto snacks and meals to add to your routine.  Looking for support beyond just choosing your next favorite cheese? Dr. Kellyann’s blog gives solid keto advice to help you on your journey to overall wellness. Sources: Avocado Consumption and Risk of Cardiovascular Disease in US Adults | Journal of the American Heart Association Cheese, Blue | FDA History of Cheese | National Historic Cheesemaking Center Museum and Green County Welcome Center Is Bone Broth Healthy? | Canadian Digestive Health Foundation Long-Term Effects of a Ketogenic Diet in Obese Patients | PMC Nuts and Your Heart: Eating Nuts for Heart Health | Mayo Clinic Vitamin B12 - Consumer | NIH   DISCOVER MORE KETO OPTIONS >  Easy Ways to Use Konjac Noodles and Powder — Creative ways to use low-carb konjac noodles. >  7 Easy & Delicious Keto Dinner Ideas — Delicious keto dinner ideas that prove low-carb isn't boring. >  Mindful Treats are Okay Once in a While — Enjoy occasional indulgences mindfully.  

Nuts are well-known for being great snack foods, and they can also add a delicious twist to many home-cooked recipes. While keto-friendly snacks like baked cheese crisps and turkey roll-ups are yummy, you can also make a healthy snack out of just a handful of low-carb nuts.  Just remember that not every nut is low-carb or keto-friendly. Luckily, we’ve gathered a list of our favorite (and not-so-favorite) nuts for a keto diet.  Why Does Keto Restrict Carbs? For your body to enter a state of ketosis, it needs to stop getting all of its energy from glucose, which comes from carbohydrates. The goal is to turn fat molecules into ketones for energy, but if the body has enough carbohydrates in its system, it will choose to use glucose over making ketones. That’s why the keto diet typically allows 20 to 50 grams of carbohydrates per day. For ketosis to work, the liver needs to break down fat into ketones and begin the ketosis process. Within two to four days, your body will have a new energy source! It can be frustrating to figure out what is keto-friendly and what is not. That’s why having access to keto-friendly products and resources can make it easier to stick to the diet long-term. Having low-carb nuts on hand can help keep you from reaching for old favorites. Which Nuts Are Not Keto-Friendly? While most nuts are in the keto-safe zone, there are still a few that don’t pass the test, even with their other nutritional benefits.  Cashews Cashews are delicious but deceptive, with around 18 grams of carbs per 100 grams of cashews. So while one or two probably won’t hurt, a whole serving of cashews shouldn’t be a staple in your daily meals.  Pistachios One cup of pistachios can easily have over 25 grams of carbs, which is incredibly high! And don’t even get us started on pistachio ice cream. If you must have pistachios, eat them sparingly and directly from the shells.  Pine nuts One ounce of pine nuts can contain four grams of carbs, a gram of sugar, and nearly 200 calories. While not the worst of your options, you may want to swap pine nuts out for more keto-friendly options. Chestnuts Yikes! With 28 grams per 100 grams, it’s generally best to avoid chestnuts entirely on keto. Instead, opt for other low-carb nuts or another snack entirely. What Are Some Low-Carb Nuts That Are Keto-Friendly? We know it can take some time to get used to the rules of keto. That’s why we put together this list of nuts that are Dr. Kellyann-approved for those following a keto diet. Pecans A North American treasure and what might be the best option, pecans are high in good fats and extremely low in carbs at four grams per serving. Thanks to their monounsaturated and polyunsaturated fats, pecans are also great for supporting metabolic and heart health.  As a bonus, pecans are also a fantastic source of fiber, which can support digestive health and the immune system. You can also expect tons of vitamin E, B6, magnesium, phosphorus, and zinc.  Brazil Nuts As the name suggests, Brazil nuts come from South America and have a distinct taste that separates them from other nuts. Like pecans, they’re filled with healthy fats and nutrients. With 19 grams of fat and four grams of protein per serving, they can help you feel fuller longer.  Brazil nuts also contain selenium, a mineral that supports thyroid and overall immune system health. Just one Brazil nut has enough selenium for your entire daily value (which makes sense, as they’re quite large). They’re also great sources of magnesium and vitamin E, which can help support muscular and cognitive health. It’s important to note that Brazil nuts are highly caloric, so don’t over-indulge in this unique snack. Macadamia Nuts Macadamia nuts are an all-around great snack with many nutritional benefits. Besides being a great source of fiber, vitamin E, and magnesium, many people feel fuller for longer when they have macadamia nuts as a snack. That's because they’re high in monounsaturated fats. One ounce (10 to 12 pieces) of macadamia nuts has a little over two grams of protein and over 20 grams of fat. Hazelnuts While not devoid of carbs, hazelnuts are great for small snacks. You can enjoy them plain or roast them for a smokey flavor. Each serving is about 12 hazelnuts and only has 6.5 carbs.  Not only are they a great source of plant-based protein, but hazelnuts also have a wide range of nutritional benefits. Hazelnuts have omega-3s, which can support heart health, and they may also support metabolic health. Walnuts Walnuts have 12 grams of protein per serving, making them a filling snack. Even better, they only have two grams of carbs per serving.  With plenty of fiber, they can also support overall digestive health while having little to no cholesterol. Remember that snacks like candied walnuts should only be enjoyed occasionally as a dessert, as the added sugar and other ingredients can disrupt your keto process. Almonds In a ¼ cup serving of almonds (raw or roasted), you can expect around seven grams of carbs. Almonds can also be easily incorporated into keto-friendly recipes, like energy balls and trail mixes.  Almonds are also quite filling, so you can use them to help beat any cravings for ultra-processed carbs. Sunflower Seeds While not technically a nut, sunflower seeds have many of the same benefits as the other nuts we’ve mentioned. Sunflower seeds are considered a superfood because they’re packed with healthy fats and protein. They’re also rich in magnesium, vitamin E, folate, and iron.  Sprouted sunflower seeds may have additional benefits, such as better nutrient absorption. One serving of sunflower seeds has 29 grams of protein, but remember that they also have the same amount of carbs — so don’t go overboard. What Are Some Other Low-Carb Snacks for Keto? We’re guessing you don’t want your snacks to be limited to nuts — which is fair. Thankfully, there are plenty of other low-carb snacks that you can use to keep things interesting. Bone Broth Bone broth has been around forever and is commonly used as a base for soups and stews (although we prefer to drink it straight out of the mug). Our ancestors knew bone broth was a winning snack, and we continue to modify it in the modern age with delicious flavors and recipes.  If your lifestyle is too busy to spend hours over a stock pot, consider Dr. Kellyann’s bone broth. Protein Bars There are plenty of protein bar options on the market, but not all of them are made the same. To avoid ultra-processed ingredients, you can make your own at home or find keto-friendly protein bars that aren’t packed with additives. Hard-Boiled Eggs While there are many ways to enjoy eggs with keto, hard-boiled eggs are a delicious and quick snack that you can easily pair with other delicious options. They can be enjoyed alone or dipped in salt or pepper to taste. You can even enjoy deviled eggs while on keto! Avocado Sliced avocado with salt can make an excellent snack. Packed with healthy fats, it can leave you feeling happily full as well. You can also slice one up and put it on some keto toast for a low-carb avocado toast. Berries Many fruits are high in carbs, but berries are a lovely exception. You can enjoy raspberries, strawberries, blueberries, and blackberries on their own, in a fruit mix bowl, or dipped in Greek yogurt or heavy cream.  Olives No preparation required! Enjoy a serving of olives paired with a slice of cheese, cold-cut meats, and nuts for a miniature charcuterie board.  Cheese When enjoyed in moderation, cheese can be a delicious low-carb snack. Enjoy a slice paired with olives or cold cuts, or indulge in a standalone slice. The options are endless! Vegetables Carrots, celery, cucumbers, peppers, and other low-carb veggies are delicious and refreshing snacks. Pair them with cream cheese or a low-carb dip for a delicious daily snack.  Beef Jerky Beef jerky is packed with protein and is great for on-the-go snacking, coming in many delicious variations. Just make sure to check your ingredient list, as beef jerky can sometimes have hidden sugar in it.  Dark Chocolate You probably didn’t think any chocolate would be on the list, did you? Chocolate in its purest form (without all of the sugar and milk) can actually have a few health benefits when enjoyed in moderation. Plus, it’s a great low-carb snack.  The Bottom Line Not every nut is good for a keto diet, but nuts like almonds, walnuts, Brazil nuts, macadamia nuts, hazelnuts, almonds, and pecans are excellent options for a low-carb snack. Sunflower seeds also have similar properties to many low-carb nuts.  However, not all nuts make the cut. It’s generally best to avoid cashews, pine nuts, pistachios, and chestnuts on keto due to their high carbs and calories. If you’re looking for more inspiration for your keto diet, check out Dr. Kellyann’s keto recipes. We also have many products that are keto-friendly, from smoothies to bone broth to shakes. After all, being on a diet doesn’t mean you can’t enjoy every meal. Sources: A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota | PMC Dark Chocolate: The Nutrition Source | Harvard T.H. Chan School of Public Health Effects of One Serving of Mixed Nuts on Serum Lipids, Insulin Resistance and Inflammatory Markers in Patients with the Metabolic Syndrome | PMC Nuts and Your Heart: Eating Nuts for Heart Health | Mayo Clinic Nutritional Status, Oxidative Stress and Dementia: The Role of Selenium in Alzheimer's Disease | PMC A Review of Phytochemistry, Metabolite Changes, and Medicinal Uses of the Common Sunflower Seed and Sprouts (Helianthus annuus L.) | PubMed Should You Try the Keto Diet? | Harvard Health A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial | PMC   MORE KETO-FRIENDLY FOODS >  7 Easy & Delicious Keto Dinner Ideas — Delicious keto dinner ideas that prove low-carb isn't boring. >  Mindful Treats are Okay Once in a While — Enjoy occasional indulgences mindfully.  

Keto didn’t start as a weight loss method. But, starting in the late 20th to 21st century, it has soared into popularity for its ability to help people achieve their weight loss goals. Whether you’ve begun keto for the first time or are getting back into it after a brief detour, it’s important to know how long it takes before keto begins to work its magic. In this guide, we’ll help you determine what a normal weight loss amount for keto is while discussing the benefits of keeping up with keto.  What Is the Ketogenic Diet? The ketogenic (keto) diet has been around for over a century. Its continuing popularity comes from its numerous potential health benefits and ability to support weight loss through strict adherence to a low-carb diet.  Keto is a high-fat diet plan that limits your net carb intake to support your overall health and wellness. By increasing your fat intake, you can also support ketone levels in your body, which may support your energy levels. By having a low carb intake, your body enters a metabolic state of ketosis, which happens when your body turns stored fat into fat molecules called ketones that provide the body with energy. With nine different versions of the keto diet to choose from, there are many ways to go about it — but no matter which one you choose, you’ll be limiting carbohydrates. On keto, 90 percent of your daily caloric intake should be fats and protein. The other 10 percent can be minimal carbs, but less is more when it comes to keto.  While each keto diet is different, no keto diet allows more carbs than protein or fat. For beginners, the transition from your prior diet to a keto diet may be difficult at first, but it’ll be worth it in the end for its results.  Before starting keto, talk with a registered dietitian who can help guide you and see if keto is right for you. Some people, such as those with thyroid disorders or eating disorders, should avoid keto.  How Can Keto Encourage Weight Loss? Weight loss can be highly beneficial for people with excess body weight, especially around the stomach. Extra fat surrounding the abdomen (visceral fat) can lead to problems with the heart. If you struggle with obesity, keto can help you support your fat loss goals. On keto, the body burns fat as its energy source. Through both the nutrition and exercise you may do while on keto, there are several other ways it can support your weight loss journey.  Supports a Healthy Metabolism When your body no longer relies on glucose for energy, it turns to ketones made from fat instead. This means weight loss may happen faster than on a typical diet since the body is targeting fat storage throughout the body. By giving your body another consistent source of energy, your can support your metabolism. The keto diet can also support healthy blood sugar levels, which can help support a healthy metabolism. Studies also suggest that ketosis can support a healthy immune system, keeping your overall metabolic functions effective. When you eat a healthy diet that supports lean muscle mass, your body also burns through more calories naturally. Even on an “off” or cheat day, continued dedication to keto can make a difference. Supports Balanced Hunger Hormones Hunger is a big hurdle when it comes to weight loss. When your body is used to having whatever it wants whenever it wants it, going on a diet can feel jarring for a week or two. That’s because high levels of insulin from eating carbohydrates can encourage hunger, cravings, and overeating. On keto, your body produces hormones that promote satiety. Cholecystokinin and leptin both tell the brain that you are full and satisfied with your meal, so the brain will stop telling your stomach to grumble and rumble. Less unnecessary hunger means you’re less likely to overeat and give up on your progress. Promotes Reduced Calorie Intake When the body uses stored fat as its energy source, your brain will signal to your stomach that it is finding sufficient energy elsewhere. That means you’re consuming fewer calories because you don’t need them!  When your body produces hormones that control hunger, you might not feel the need to endlessly snack like you used to. You’ve eliminated high-calorie foods like pasta, bread, grains, and other high-carb options. That, alongside protein-packed snacks and meals, is why people on keto often report feeling fuller for longer.  This means that any extra calories from snacking aren’t added to your total caloric intake. And many low-carb diet food options are also low in calories!  While many people on keto don’t need to count their calories, it’s still a good idea to monitor your caloric intake for the first few weeks to get an idea of how many you are (or aren’t) consuming, as well as what your macronutrients are looking like. This can give you a good baseline for tracking your progress.  One way to see weight loss results is to be in a calorie deficit, which means you’re eating less energy than you’re spending. Many people choose to achieve this deficit through calculated meal plans or intermittent fasting. Encourages Low-Carb Eating Choices Since keto relies on little to no carbs, people on keto must seek out low-carb options for both meals and snacks to stay under their allotted limit. Studies have shown that eliminating certain food groups can help us naturally eat fewer calories.  People on keto are often surprised to know that many healthy foods still have plenty of carbs and can derail their best efforts. Even many fruits and certain starchy vegetables are off the table with keto. But the good news is that there are plenty of alternatives to carb-heavy snacks. After taking a closer look at everyday favorites and replacing them with tasty, low-carb options, choosing low-carb foods is easier than ever.  With fewer carbohydrates, you may be less likely to store extra body fat that can be harmful to your health. Remember to eat enough healthy fats so that your body doesn’t hang on to the fat it has stored out of survival. How Long Does It Take To Start Losing Weight on Keto? Like all diets (low-carbohydrate diets or otherwise), your body needs an adjustment period to get used to your new routine. This can take anywhere from a week to two weeks. That means if you don’t see immediate results, it may mean your body is still getting used to it! Don’t give up too quickly.  If you have a lot of body fat or water weight, you may initially lose anywhere from 10 to 15 pounds during your first week. But soon after that period, your rate of weight loss should not exceed the healthy limits.  Healthy weight loss can be anywhere from 0.5 to two pounds per week. Anything more than that can indicate a bigger problem and should be evaluated by a physician. Exercise is always recommended to pair with any diet for longevity. Work with a certified fitness trainer to find the exercise regimen that works best for you. You can also stock up on plenty of keto-friendly snacks and meals to help you stick to your goals. Some people may have side effects when starting keto, including flu-like symptoms. This is called the keto flu and happens to some people when they’ve begun keto.  This can happen especially when people lack proper hydration or experience a very sudden lack of carbohydrates. That’s why drinking plenty of fluids and taking things slow is essential for anyone’s health, especially as the body adjusts to a new energy source.  You may experience the following: Headaches Nausea Fatigue Weakness Difficulty exercising Dizziness Constipation Bad breath Low energy Muscle cramps Irritability When you stick with the diet, symptoms should go away as your body adjusts. Check with a health professional if you have persistent symptoms of “keto flu” while on the diet. The Bottom Line Keto is often used as a weight loss diet method, but like all diets, it takes a bit of time to work effectively. By supporting a healthy metabolism, good eating habits, and balanced hunger hormones, keto can support your weight loss journey and establish great health habits.  For more keto tips and tricks, follow our blog. We know how hard it can be to let go of your favorite comfort foods — that’s why we have a wide selection of keto-friendly snacks that can satisfy your sweet tooth and help you stay in ketosis. Sources: Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates | NEJM Consumer Reports of “Keto Flu” Associated With the Ketogenic Diet | PMC Hypothalamic Hormones and Metabolism | PMC Nutritional Ketosis for Weight Management and Reversal of Metabolic Syndrome | PMC Should You Try the Keto Diet? | Harvard Health Weight Loss: 6 Strategies for Success | Mayo Clinic Why Belly Fat is Dangerous and How to Control It | Diet and Nutrition | Heart | UT Southwestern Medical Center

Turning 50 is nothing to fear, though plenty of people unnecessarily fear it. While it’s true that it can be harder to maintain your overall health, it isn’t impossible. Have you thought about giving keto a try? Keto can have many potential health benefits for women over 50.  While the rules are the same for everyone, women over 50 may need to make a few adjustments to maximize their results. Read on for some tips on how to make the keto diet work for you. What Is the Keto Diet? The keto diet is the ultimate low to no carb diet. It encourages your body to enter a state of ketosis, which is when the body turns molecules into ketones. It relies on heavy protein and fat consumption, especially with healthy and whole foods.  There are a few reasons why keto is incredibly popular. Many people have enjoyed various health benefits on keto and swear they’d never go back to a “normal” diet. Traditional diets rely on calorie deficits and may not require you to eliminate certain foods. They may even require you to meticulously count calories, which can be time-consuming and irritating.  To go into ketosis, you must consume a very low amount of carbohydrates or avoid them altogether. You may also want to limit foods with significant carbs eliminated for consistent results.  Limit Carb Intake The keto diet recommends eating little to no carbs. On keto, your diet should consist of five to ten percent carbohydrates, though less is better to ensure your body stays in ketosis. If you’re a big fan of bread, pasta, and other carb-heavy foods, there are keto alternatives that are just as tasty. There are carb-conscious bread options made with almond flour and pasta alternatives like chickpea pasta and “zoodles.” Plus, switching your go-to carb-heavy snacks to tasty, protein-packed options can help keep you feeling fuller longer. While you can search for low or no-carb options, it’s much easier to browse keto-friendly products for peace of mind. Plus, avoiding reading every nutritional label is a big plus.  Load Up on Healthy Fats Healthy fats do exist! You can find them in plenty of delicious foods you probably already love. Healthy fats are essential for maintaining your metabolic, hormonal, and cognitive functions, so including them in your diet is a no-brainer.  You can enjoy healthy fats by eating foods such as: Meats (fish and chicken) Animal fats (lard and tallow) Nuts and seeds (walnuts, chia seeds, flax seeds, and macadamia nuts) Olive, avocado, and coconut oil Eggs Butter or Ghee You can eat some of these foods as simple snacks or use them as ingredients in a delicious meal.  Cut the (Processed) Crap Processed foods are often stuffed to the gills with unnecessary sugar, fat, refined carbohydrates, and additive ingredients, which can make sticking to any diet tough. They can also be low in essential nutrients.  It’s worth noting here that not all processed foods fit into this category. In fact, there are many foods we can’t eat without processing! For example, wheat must be processed into flour, and meat must be processed into specific cuts. However, it’s important to draw the distinction between ultra-processed foods and whole foods. Whole foods are foods that don’t need an ingredient list because you know exactly what they are. For example, fresh veggies, fruits, and dairy products count as whole foods. Eating these foods can help the body get as many valuable nutrients as possible since they’ve undergone the least amount of processing. It just makes sense, doesn’t it? To get into the whole foods groove, try taking a trip to the local farmer’s market and shop more from the produce section at your local grocery store.  What Are the Benefits of Keto for Women Over 50? In their 50s and 60s, women can experience muscle loss, bone loss, and a slowed metabolism. If you’re in that age range, you’ll need to pay extra attention to your body’s needs and notice where things are starting to slow down.  From supporting metabolic health to encouraging efficient weight loss, keto may be your biggest fan and supporter. Promotes Balanced Blood Sugar Levels Maintaining an exercise regimen and a good diet are some of the best ways to support overall health, especially as we age. Women over 50 can be at higher risk of developing blood sugar imbalances, so exercise and a proper diet are essential. Evidence also suggests that menopause may be a factor that can affect blood sugar regulation, though further research is needed. Women going through menopause also tend to have lower estrogen levels, which can make blood sugar levels unstable. The keto diet can support the body’s blood sugar levels thanks to its ability to make the body rely on fat and protein instead of carbs. Without carbs to turn into glucose for energy, the body relies on already-stored fat and ketones to support metabolism. This can help support proper insulin sensitivity in healthy individuals. Supports Weight Loss Maintaining a healthy weight and losing stubborn body fat can become even more difficult as you age. Women after 50, even women in great shape, may lose lean muscle mass, making it harder to burn off extra calories. Women who have struggled with exercise may face new challenges trying to maintain their weight.  When the body is forced to no longer rely on carbohydrates for energy, it turns to its fat supply instead. This is why keto can support steady weight loss. This is good for the waistline, but it can also be good for your overall health. May Help With Energy Age can suck away the energy we used to have when we were kids and young adults. But after 50, things like night sweats, changing hormone levels, and sleep disruptions can be why your energy may not be up to par. Additionally, blood sugar levels that are constantly rising and falling due to carbohydrate consumption can also make you feel tired. By entering ketosis, your body constantly pulls ketones from fat and no longer relies on sugar for energy. Keto may also support cognitive function and focus, which can decline with age. Remember that when you start the keto diet, you may feel more fatigued than usual. As your body gets used to switching its energy source, it’s not unusual to feel more tired. But with patience, you should notice your energy levels return to normal — and possibly even higher. How Can You Make the Keto Diet Work for You? If you’re over 50, combining keto with high-quality exercise and the right combination of foods is vital.  Prioritize Nutritional Density Women over 50 have different nutritional needs. If this is you, you may want to eat plenty of foods rich in protein, omega-3s, antioxidants, vitamin D, and calcium. Luckily, many of these foods are keto-friendly. Plus, by cutting carbs, you’ll have more room in your diet for these nutrient-dense foods. By experimenting with ingredients, herbs, and spices, you can find fun and delicious ways to ensure you’re getting all your nutrients. If you’re still concerned you aren’t getting enough vitamins or minerals, consult your doctor to see if supplements may be a good way to bridge the gap.  Hit the Gym (or the Sidewalk) Exercise is an essential part of everyone’s routine. For women over 50, it’s even more important to maintain a consistent workout routine. Even a simple walk down the sidewalk every day can help boost results.  It’s generally best to combine several kinds of workouts for the best results. Cardio workouts can support heart health, while resistance and strength training can target your muscles to keep them in shape.  Before your workout, make sure you grab a protein-packed snack to support muscle growth. Above all, ensure you stay hydrated so your body can properly recover from your workout. If you have trouble holding yourself accountable, consider hiring a trainer or joining a class at the gym designed specifically for women over 50. Having like-minded gym buddies can help you commit to your goals and provide support at the most challenging moments.  If you’re just starting the keto diet, take your workouts slowly. Your body is adjusting to its new energy source and may need additional time to adjust to your routine. Don’t go overboard, and listen to your body if your muscles are extra achy or you’re feeling extra tired. Don’t Forget the Protein Protein is vital for anyone’s diet and can also support satiety so you don’t have constant cravings. When we don’t get enough nutrients in our meals, our bodies can convince us to go on the hunt for sugary or salty foods, ruining our efforts to eat better.  If you don’t have time (or the patience) to make protein-packed meals, you can replace meals with protein shakes or add protein powder to your daily regimen. Just make sure you don’t overdo it on the protein — your body can only handle so much protein at a time, and too much can actually kick you out of ketosis. Make Time To Relax Are you stressed out? We’ve all experienced normal amounts of stress, but unfortunately, stress can encourage extra pounds to stick around. Cortisol and betatrophin are stress hormones that make it even easier for body fat to overstay its welcome.  Stress can also tempt us to fall back into unhealthy eating habits. If you have a snacking setback, don’t let it discourage you. Simply reset and start another day committed to your health and happiness.  Making time to relax is not a luxury. You may feel bad for not being “productive,” but there’s nothing more productive than prioritizing your health. Making “me time” is the farthest thing from being selfish. So watch a few episodes of your favorite show, enjoy a quick walk out in the sun, and time with friends.  The Bottom Line Keto can be an effective diet for people, especially women over 50 who need to keep their health in check. If you’re a woman over 50 looking into the keto diet, there are a few ways you can adapt it to support your unique health needs while also reaping the benefits. If you’re trying out keto, remember to load up on healthy fats, cut processed foods, and limit carbs while prioritizing protein. You may also want to start up an exercise regimen that targets your muscles and heart health.  Here at Dr. Kellyann, we understand how important it is to look and feel your best, even as you age. That’s why we have a set of meal plans and keto-friendly products to help you keep that youthful glow throughout these golden years. Sources: Diabetes Hits Women Hard at Menopause: Beat It Back | The North American Menopause Society  Diabetes and Women | CDC Food Processing and Health | The Nutrition Source | Harvard T.H. Chan School of Public Health The Implication of Physiological Ketosis on The Cognitive Brain: A Narrative Review | PMC Ketosis: Definition, Benefits & Side Effects | Cleveland Clinic Why Belly Fat is Dangerous and How to Control It | Diet and Nutrition | Heart | UT Southwestern Medical Center

The ketogenic diet is a popular eating plan that has gained attention recently for its potential health benefits. One area of interest is how it can help manage diabetes. With an estimated 422 million people worldwide living with diabetes, finding effective ways to support the health of those with this condition is crucial. This article will explore the connection between the ketogenic diet and diabetes and how it can support overall health and wellness.  What Is the Ketogenic Diet? Dr. Russel Wilder at the Mayo Clinic developed the ketogenic diet in the 1920s. The ketogenic diet aims to mimic the effects of fasting by inducing a metabolic state called ketosis to produce ketones as an alternative energy source for the brain. The low-carbohydrate, moderate-protein, high-fat diet puts the body in a metabolic state of ketosis, which means the body burns fat for energy instead of carbohydrates. The keto diet typically limits carbohydrate intake to 20 to 50 grams daily and increases fat consumption to achieve ketosis. This often includes healthy fats like avocado, nuts, seeds, olive oil, and fatty cuts of meat while limiting or avoiding high-carbohydrate foods like whole grains, sugar, and starchy vegetables. This type of macronutrient intake forces the body to use fat as its primary fuel source and produce ketone bodies, molecules that are made in the liver when the body breaks down fat. Ketones provide more adenosine triphosphate (ATP) molecules per unit of oxygen consumed. Cells use ATP to store and transport energy––the more ATP produced, the more energy the cells have to perform their functions. With a standard diet, the body converts carbohydrates into glucose as an energy source for most cells. However, glucose requires more oxygen to produce ATP than ketones, so cells need to work harder to create the same amount of energy.  One way to make the transition to a low-carbohydrate diet easier is by incorporating keto-friendly foods into your diet. That's where Dr. Kellyann's keto-friendly collection comes in. This collection of high-quality, keto-friendly foods and supplements can support your body's transition into ketosis and makes sticking to a keto diet more enjoyable. It’s worth noting here that starting the keto diet may come with some short-termside effects — specifically, you may experience the “keto flu.” This is a collection of flu-like symptoms that might spring up as your body switches over to ketosis. If you experience the keto flu, don’t worry — it’s very normal. If you’re worried or your symptoms persist, make sure to see a doctor to discuss whether or not a low-calorie diet is right for you. What Is Diabetes? Diabetes is a chronic medical condition where the body either cannot produce enough insulin or cannot use it effectively. Insulin is secreted by the pancreas, which plays a crucial role in controlling the body's blood glucose (sugar) level. When insulin levels are too low or the body develops insulin resistance, glucose builds up in the bloodstream, resulting in high blood sugar levels. High blood sugar levels can cause damage to the body's organs and tissues over time. Low blood sugar levels, or hypoglycemia, can also occur in people with diabetes who take certain medications to lower their blood sugar levels.  There are three main types of diabetes: Type 1 diabetes, Type 2 diabetes, and gestational diabetes. Type I Diabetes Type 1 diabetes, also known as juvenile diabetes or insulin-dependent diabetes, is a condition in which the immune system attacks cells that produce insulin in the pancreas. Insulin is a hormone that regulates blood sugar levels, and without it, the body cannot use glucose for energy effectively. Those with type 1 diabetes require lifelong insulin therapy. Type 1 diabetes is usually diagnosed in children and young adults but can occur at any age. Its exact cause is unknown, but genetics and environmental factors may play a role. Some common symptoms of type 1 diabetes include frequent urination, increased thirst, unexplained weight loss, fatigue, and blurred vision. Managing type 1 diabetes requires closely monitoring blood sugar levels, eating a healthy diet, getting regular exercise, and using insulin therapy. Failure to manage type 1 diabetes can generally lead to serious health issues such as nerve damage, kidney disease, vision loss, and cardiovascular disease. Type II Diabetes Type 2 diabetes mellitus affects how the body processes blood sugar (glucose). Type 2 diabetes generally occurs because of genetic and lifestyle factors, such as obesity and physical inactivity. This type of diabetes occurs when the body either doesn't produce enough insulin to regulate glucose absorption into cells or resists the effects of insulin, leading to abnormal blood sugar levels. Instead of being absorbed into the cells, glucose can build up in the bloodstream, leading to various health problems over time. Type 2 is the most common form of diabetes, accounting for 90 to 95 percent of adult cases. Lifestyle changes, such as engaging in regular physical activity, maintaining a healthy diet, and losing weight, can often help manage this form of diabetes. Some with Type 2 may also need oral medications or insulin injections to help manage their blood sugar levels. Gestational Diabetes This type of diabetes occurs during pregnancy when the body's cells become less responsive to insulin. The result is high glucose levels in the bloodstream, which can lead to complications for the mother and baby. Women who are overweight, have a family history of diabetes, or have had gestational diabetes in a previous pregnancy are at a higher risk of developing gestational diabetes. Gestational diabetes usually resolves after delivery, but women with gestational diabetes are at an increased risk of developing Type 2 diabetes later in life. How Can Keto Benefit Those With Diabetes? The ketogenic diet can benefit those with diabetes in several ways. However, working with a healthcare provider to adjust insulin doses and monitor blood sugar levels while on the diet is vital.  While the ketogenic diet isn’t a cure for diabetes, it can be a valuable tool for supporting overall health alongside medical instruction. Supports Healthy Blood Sugar Levels The ketogenic diet supports healthy blood sugar levels in several ways, making it a promising option for those with diabetes. First, the diet restricts carbohydrate intake, which can help support healthy blood sugar levels and glycemic control. When carbohydrates are limited, the body produces fewer insulin hormones to regulate blood sugar. Ketosis can support proper insulin sensitivity, which describes how much insulin it takes to move glucose into cells. By encouraging healthy blood sugar levels, the ketogenic diet can help those with diabetes support their health more effectively. Supports a Healthy Metabolism Encouraging the body to use fat instead of carbs for energy can also support a healthy metabolism and encourage weight loss. The ketogenic diet can also help support healthy levels of other metabolic markers, such as high blood pressure and triglycerides.  A low-carb, high-fat diet can support healthy HDLcholesterol levels while also supporting healthy levels of LDL cholesterol, which can help protect against heart disease. Encourages Weight Loss The ketogenic diet can effectively support weight loss by prompting the body to use fat instead of carbohydrates as a primary energy source. Excess body weight is a risk factor for developing type 2 diabetes, and shedding weight can support healthy insulin sensitivity and blood sugar management. Moreover, following a low-carb, high-fat diet like the ketogenic diet may stave off appetite and cravings, making it easier to maintain a healthy weight. Plus, cutting out carbs can help you eat more nutrient-dense foods like leafy greens, nuts, and fish, which are also great sources of essential fatty acids. What About Prediabetes? Prediabetes is a medical condition in which blood glucose levels are higher than average but not high enough to be categorized as type 2 diabetes. Without intervention, prediabetes can progress to full-blown diabetes. To monitor your prediabetes, your doctor may order blood tests for insulin, glucose, and hbA1c. The ketogenic diet can help support the health of those with prediabetes by addressing the underlying issues that cause insulin resistance. The lower carbohydrate intake means that there’s less glucose triggering insulin production, and sticking with it can help to reset your insulin sensitivity. The Bottom Line The ketogenic diet shows promise in addressing symptoms of diabetes, particularly type 2 diabetes and prediabetes. While more research is needed to fully understand the long-term effects and risks of a low-carb diet, it may be able to help support healthy blood sugar alongside diabetes medication and healthcare. As with any dietary changes, consult your healthcare provider before making any significant changes to your diet. If you’re looking for keto meal plan ideas and ways to enjoy your favorite foods while sticking to a keto diet, Dr. Kellyann can help. With a wide selection of keto-friendly bone broths, smoothies, and shakes, we can help you satisfy your cravings while still pursuing your health. Sources: What is Diabetes? | National Institute of Diabetes and Digestive and Kidney Diseases The Path to Understanding Diabetes Starts Here | American Diabetes Association Type 2 Diabetes Mellitus | Harvard Health Publishing Diabetic Ketoacidosis | Mayo Clinic Prediabetes | Mayo Clinic Effects of the Ketogenic Diet on Glycemic Control in Diabetic Patients: Meta-Analysis of Clinical Trials Ketogenic Diet Benefits to Weight Loss, Glycemic Control, and Lipid Profiles in Overweight Patients with Type 2 Diabetes Mellitus: A Meta-Analysis of Randomized Controlled Trials | National Library of Medicine Diabetes | WHO

Did you know some vegetables have carbs? That’s right. Not every veggie is keto-friendly, which is why you need to do your research before munching down on just anything — even if it is technically healthy.  What Is the Ketogenic Diet? Keto is the low-carb diet that people all around the world are trying. More and more people are making a commitment to keto for its health benefits, whether they’re looking for weight loss or for an overhaul of their health. In fact, many people try keto as a way to manage their blood sugar since the absence of carbs means the body doesn’t need glucose for energy. This high-fat diet encourages dieters to get their total carbs from low-carb veggies such as bok choy, Swiss chard, and celery. Why Does the Keto Diet Limit Carbs? Your body typically uses glucose in your bloodstream as its energy source. When it doesn’t have access to it, your body has no choice but to take from fat storage and other sources instead. This process is called ketosis and is essential for the keto diet to work. As a result, many people on the keto diet experience weight loss while also feeling more energetic and focused. It takes time to work (as in one to two weeks of consistent commitment), but once you begin to see results, you’ll feel motivated to push further and keep up the great progress.  You can limit carbs by completely avoiding foods with carbs or counting macronutrients (total carbs, protein, and fat) to ensure you are meeting your nutritional needs.  What Vegetables Are Not Keto-Friendly? While it may seem counterintuitive, there are actually many starchy vegetables that are not keto-friendly. Here are just a few that can interfere with your carb intake: Beets: One cup of beets contains 13 grams of carbs, making it a mismatch for any keto diet, even in small amounts.  Carrots: Though fairly healthy, there are still a lot of carbs (nine grams per cup) in carrots. If you’re following a keto diet, you’ll need another source of vitamin K.  Corn: Whether it’s on the cob or in a bag of mixed veggies, corn is too high in carbs to include in a keto diet, especially since butter is a common topping for corn variations.  Peas: This legume is incredibly starchy food that is also high in carbs (21 grams of net carbs). Even some peas sprinkled in a vegetable medley are enough to throw your keto diet off course.  Potatoes: Fried, mashed, baked, or otherwise, potatoes are an extremely starchy and carb-filled vegetable. Just one potato is nearly 40 grams of carbohydrates!  Sweet Potatoes: Though technically healthier than normal potatoes, it doesn’t change the fact that there are carbs a-plenty. This also includes sweet potato fries, pie, yams, and other variations of the vegetable.  What Vegetables Can You Eat on Keto? Despite all the veggies you can’t eat on keto, there’s plenty that you can eat. Most of them are considered cruciferous vegetables. Best of all, these vegetables can be added to many tasty recipes or eaten on their own.  Cauliflower Cauliflower can transform into many things, including swaps for your carb-loaded favorites. Craving pizza? Cauliflower pizza crust is a delicious, low-carb swap.  Another popular example is cauliflower rice. When chopped into small bits and used as a rice replacement, you can easily cut down on TONS of carbs and calories just by making the switch. An entire head of cauliflower is just under 150 calories and 29 grams of carbs!  Plus, cauliflower is high in fiber and water, making it supportive of your digestive system. Its antioxidants can also help support your immune system. It also includes vitamins B6, C, and K. (See, we told you that you’d find another source of vitamin K that isn’t carrots)!  Brussels Sprouts Just one cup of Brussels sprouts has six grams of carbs and is packed with vitamin K and C. They can be eaten on their own raw, sauteéd, and steamed. With four grams of fiber, Brussels sprouts are a great way to support digestive health.  Like cauliflower, brussels sprouts are also a great tool to support your immune system. Add spices and other flavors to liven the taste.  Celery Celery may be the only food out there that can actually cause you to lose calories as you eat it. Plus, just one cup of chopped celery is just 1.4 grams of carbs. Besides vitamins A, C, and K, celery also has a treasure trove of potassium and folate, which can help maintain normal levels of fluid within your cells.  You can dip celery in keto-friendly sauces and dressings for flavor. Its crunchy nature also makes it a great replacement for chips and dip.  Arugula Want more leafy greens in your diet? Arugula (also called rocket or Italian cress) is the perfect answer. Like the other veggies on the list, it's filled with vitamins and minerals essential for a healthy body that can fight off harmful elements.  It’s also high in fiber, with 0.5 grams per cup. Arugula can also be mixed in with other salad greens for a peppery taste. You can turn arugula into pesto and pair it with certain fruits for a unique taste or a complementary addition to many chicken recipes.  Cabbage Just one cup of chopped cabbage contains 2.3 grams of carbs, meaning you can have plenty of cabbage without worrying about your macros. Like other cruciferous vegetables, it’s high in fiber and contains vitamin B6, which can support brain and nervous system health.  Cabbage can always be eaten solo, but it is also a popular addition to skillets, stir fry, stew, and casseroles. When fermented, cabbage can also be turned into kimchi or sauerkraut, both of which can be supportive of gut health.  Cucumber Refreshing and extremely hydrating, cucumber is a classic salad ingredient and a great snack on its own. It can also be blended into smoothies or turned into delicious sandwiches.  While many people remove the peel from cucumbers, it has plenty of health benefits. For instance, cucumber peel is a rich source of potassium, magnesium, and silica. Just one cucumber with the peel on gives you 41 percent of your daily vitamin K requirements.  Bell Peppers Bell peppers are a versatile vegetable that can be included in many different recipes. With 2.9 grams of fiber and just 4.6 grams of carbs, stuffed bell peppers make a mighty and tasty snack that is easy to make and easily customizable to your likes and needs. They’re also rich in vitamins C, E, and beta-carotene, which can support cognitive function. The sweetest bell peppers are red bell peppers because they’ve stayed on the vine the longest. That means they also tend to have more nutrients. But no matter what, eating any bell pepper can have nutritious benefits.  Zucchini Zucchini is another extremely versatile vegetable, able to adapt to many recipes or hide in keto-friendly sweet treats. Zucchini chips of fritters make a great swap for traditionally fried and salty snacks.  Zucchini can also be baked into keto-friendly muffin recipes. It’s like eating dessert while getting a whole serving of vegetables!  Like cauliflower, it’s also incredibly versatile and can be used to swap out carb-filled favorites so you don’t miss out on the foods you love. “Zoodles” (zucchini noodles) are a fantastic keto dish that replaces typical pasta without sacrificing the extra carbs.  Zucchini has a wide range of health benefits, including its ability to support the immune system. The potassium found in zucchini can also help support balanced blood pressure levels. If you cook zucchini, there is an additional boost of vitamin A, which is essential for great vision.  How Can You Eat More Keto-Friendly Vegetables? We get it. Sometimes eating more veggies isn’t easy. If you’re not someone who naturally enjoys veggies by themselves, it’s important to incorporate them in your diet through unique methods, even if it means hiding them in mixed chocolate smoothies.  Getting creative is encouraged when it comes to the keto diet since it can sometimes feel restrictive. Thankfully, it doesn’t have to stay that way!  Combine vegetables with bone broth to make a delicious stew anyone can enjoy. Or create a fruit smoothie with plenty of veggies hidden inside.  You can even use flavored protein powder to mask the taste. You can also eat kale chips alongside other veggies like radishes, rutabaga, and green beans. You can also create a keto meal plan that involves cooking your low-carbohydrateveggies in healthy fats like coconut oil or olive oil until crispy. Many of these keto veggies taste delicious sauteed in a pan or crisped in an air fryer — you can even sprinkle them with parmesan as a delicious bonus. The Bottom Line Overall, vegetables are an essential part of any diet, keto or not. But when you’re on keto, you need to be careful of which veggies are included in your diet to avoid eating too many carbs.  Starchy or root vegetables like potatoes and corn should be avoided due to their high carb count. Meanwhile, cruciferous vegetables such as cauliflower and Brussels sprouts are great alternatives to rice and even pizza crust. Other vegetables, like bell peppers, cucumbers, and zucchini, can also be included in many recipes for a diet that barely feels like one.  On the keto diet or ready to get started? Read the Dr. Kellyann blog for more keto recipes and advice to keep your momentum.  Sources: Bioactive Compounds and Antioxidant Activity of Fresh and Processed White Cauliflower | PMC Contribution of Water from Food and Fluids to Total Water Intake: Analysis of a French and UK Population Surveys | PMC Effects of Kimchi on Human Health | PMC Erucin, the Major Isothiocyanate in Arugula (Eruca sativa), Inhibits Proliferation of MCF7 Tumor Cells by Suppressing Microtubule Dynamics | PMC The Health Benefits of Red Bell Peppers | Cleveland Clinic Influence of Cooking Methods on Bioactive Compound Content and Antioxidant Activity of Brussels Sprouts | PMC Keto and Mediterranean diets both help manage diabetes, but one is easier to maintain | News Center | Stanford Medicine Potassium | The Nutrition Source | Harvard T.H. Chan School of Public Health Role of Zucchini and Its Distinctive Components in the Modulation of Degenerative Processes: Genotoxicity, Anti-Genotoxicity, Cytotoxicity and Apoptotic Effects | PMC Vitamin A and Carotenoids | Consumer Vitamin B-6 | Mayo Clinic

Have you recently started a ketogenic diet and begun experiencing flu-like symptoms? You may be experiencing what is known as the "keto flu."  This strange (but common) side effect can occur in the first week of a low-carb, high-fat diet, leaving you tired, weak, and dizzy. While it's not the flu, this condition can make you feel unwell and may discourage new keto dieters from sticking to their diet plan. With the right information and strategies, you can successfully manage keto flu symptoms and stick to your weight loss goals. Together, we’ll discuss everything you need to know about keto flu, including its symptoms, causes, and effective management tips. What Is the Keto Flu? Starting a new diet can be exciting, but it can come with challenges like the keto flu. This is a collection of symptoms people may experience in the first week of a low-carb, high-fat ketogenic diet. In a standard diet, carbohydrates are the primary fuel source for the body, providing glucose for energy. While on a low-carb diet, the body transitions into a metabolic state of ketosis, which means it burns fat for fuel instead of carbohydrates.  Ketosis occurs when carbohydrate intake is restricted, forcing the body to use stored fat as its energy source, leading to fat-burning and weight loss. This change in energy source can tax the body and may come with side effects, such as flu-like symptoms. The keto flu is not an actual flu, but it can certainly make you feel like you have one! But don't worry! It's a natural part of the transition into a state of ketosis, usually lasting only a few days to a week. Luckily, it is possible to manage the symptoms of the keto flu and make the transition into ketosis more comfortable. What Causes the Keto Flu? Now that we know what the keto flu is, it's a good idea to understand what causes it. When you start a low-carb, high-fat ketogenic diet, your body undergoes significant changes in its metabolic state. During the initial phase of a keto diet, the body experiences a rapid reduction in carb intake, leading to a significant decrease in glycogen stores. Glycogen is the body's preferred fuel source, and when depleted, the body must adapt to using a different energy source. Another factor that contributes to the keto flu is an electrolyte imbalance. As the body starts to burn fat for fuel, it produces ketones as byproducts of the fat-burning process. These ketones cause the kidneys to excrete more electrolytes, such as potassium and sodium, which can cause imbalances in these crucial minerals. Additionally, the high-fat, low-carbohydrate nature of the keto diet can cause sugar cravings and other symptoms of withdrawal from a high-carbohydrate diet, which some people refer to as "carb flu." What Are the Symptoms of the Keto Flu? Brain fog is a common symptom of the keto flu, making it challenging to concentrate and remember things. You may also experience muscle cramps and other muscular pains due to electrolyte imbalances. Constipation is another symptom that may arise due to a change in your diet's fiber content. Lastly, you may experience fluctuations in your energy levels, ranging from feelings of high energy to periods of fatigue. Fatigue is also a common symptom as the body adjusts to using fat instead of glucose as its primary fuel source. If you experience severe or prolonged symptoms, consult your healthcare provider. How Can You Manage Symptoms of Keto Flu? When starting a ketogenic diet, a balanced electrolyte intake is essential to prevent the onset of the dreaded keto flu. Luckily, there are some keto flu remedies that can help alleviate symptoms.  By taking a few simple steps to prepare, you can minimize how long keto flu lasts so that you can stay on track toward achieving your goals. Drink Lots of Electrolytes Electrolytes are essential minerals that help vital processes such as regulating fluid balance and nerve and muscle function. When following a ketogenic diet, your body loses a lot of electrolytes, mainly due to reduced insulin levels and fluid output. If you're not careful, this can lead to dehydration, exacerbating the keto flu symptoms. One of the most effective ways to manage the keto flu symptoms is by ensuring that you're staying adequately hydrated and getting enough electrolytes.  To prevent this, you may want to try drinking plenty of water throughout the day and taking electrolyte supplements that contain essential minerals like magnesium and potassium. Don't drink a lot of water without supplementing it with electrolytes ­–– plain water may just flush more electrolytes out of your body. Drinking bone broth can also help keep you hydrated and replenish electrolytes, helping to manage keto flu symptoms. Dr. Kellyann's Bone Broth Liquids and Powdered Bone Broths are excellent options, as they contain sodium and potassium, which are essential for maintaining hydration and electrolyte balance. Plus, they’re a delicious way to start and end your day! Dr. Kellyann's Collagen Cocoa is not only a delicious way to satisfy your sweet tooth, but it's also a source of calcium. Calcium is an essential nutrient and electrolyte critical to bone health, muscle function, and nerve transmission. By getting enough water and keeping up with your electrolyte intake, you can reduce the severity of the keto flu and help it pass more quickly.  Increase Your Fat Intake Adding plenty of healthy fats can help you feel satisfied and energized while preventing cravings for carbs and sugar. Dr. Kellyann's keto-friendly collection of products offers easy ways to add fat and other essential nutrients to your meal plan. One of the easiest ways to include fats in your diet is by incorporating them into smoothies. For instance, avocados are excellent sources of fiber, healthy fats, and essential nutrients like potassium, magnesium, and vitamins C and E.  Toss an avocado in with Dr. Kellyann's Collagen Smoothies to make a delicious, high-fat breakfast or snack. Another excellent addition to your smoothies is coconut oil or MCT oil. These are great sources of easily digestible fatty acids and can also help support your energy levels. Fat bombs are also popular high-fat snacks among those following a ketogenic diet — and for a good reason. They are an easy way to increase your fat intake and satisfy your hunger while managing your carb intake. Dr. Kellyann's Coconut Mocha Collagen Bombs are an excellent example of a delicious and healthy fat bomb recipe that can help you meet your macronutrient goals. Take a Rest Day Taking a rest day can also be helpful when managing the symptoms of keto flu. The body needs time to adjust to the new fuel source, so rest can help it transition efficiently and support overall wellness. It's important to note that rest doesn't necessarily mean being sedentary all day. Light activity, such as gentle stretching or a walk around the neighborhood, can be helpful. However, avoiding intense workouts during the first week of starting a ketogenic diet is generally best. If you're used to working out regularly, taking a rest day may feel counterproductive. Listen to your body and give it the rest it needs to adjust to the new diet. Start Off Slow When starting the keto diet, take it slow and don't jump into it full force. The body needs time to adjust to the new diet, and rushing into it can lead to keto flu symptoms. Here are some tips to help you start slow: Gradually reduce your carb intake: Start by slowly lowering your carb intake for a few days or weeks. Going slow can allow your body to gradually adjust to the new fuel source. Gradually increase your fat intake: Add healthy fats to your diet as you reduce your carb intake. This can help your body get used to the new fuel source and prevent the keto flu. Start with a moderate exercise routine: Don't jump into an intense exercise routine right away. Start with a moderate exercise routine, such as a daily walk or light yoga, and gradually increase the intensity. Starting slow can not only help prevent the keto flu but can also help ensure long-term success on the keto diet. The Bottom Line The keto flu is a temporary side effect of the body adapting to a new fuel source, and it typically subsides within a week or two. Staying hydrated, increasing electrolyte intake, gradually increasing fat intake, taking rest days, and starting slow can help you manage the keto flu or avoid it entirely. By being prepared and taking these steps, you can minimize the impact of the keto flu and make your transition to the keto diet as smooth as possible. Trust your instincts and seek medical advice from your healthcare provider if you're experiencing severe symptoms or have any concerns. If you’re ready to start your keto journey, let Dr. Kellyann help. With a vast library of keto recipes and a wide selection of easy, keto-friendly products, we can help you satisfy your cravings while still supporting your health. Sources: Consumer Reports of "Keto Flu" Associated With the Ketogenic Diet | National Library of Medicine What is keto flu? | Harvard Health Are you over-hydrated? | Gundersen Health System

You've probably seen the buzz around the ketogenic diet, which has gained popularity in recent years. This diet has shown promising results for weight loss, leading many people to adopt it as a lifestyle change. So, what is the ketogenic diet, and why has it become so popular? This article will explore the keto diet, its benefits, and whether it's right for you. Whether you're a beginner or a keto veteran, read on to learn about the ins and outs of this popular diet. What Is the Ketogenic Diet? The ketogenic diet is a high-fat, low-carbohydrate diet that has existed since the 1920s.Many people compare it to the Atkins diet, which is a similar diet that is also designed for weight loss. However, the keto diet is the only one that deliberately encourages a state of ketosis. While both diets are low-carbohydrate and high-fat, the Atkins diet emphasizes higher protein intake and allows for more carbohydrates than the ketogenic diet. The keto is a more restrictive diet and requires a specific ratio of macronutrients to maintain ketosis. So, how does the ketogenic diet work? Instead of relying on glucose (sugar) from carbohydrates for energy, the body enters ketosis. This metabolic state uses ketones (a type of molecule produced from fat) as its primary energy source, which is believed to have various health benefits. What Is Ketosis? Normally, the body uses glucose as its main source of energy. But when limiting carb intake, the body doesn't have enough glucose to fuel itself.  In response, it starts breaking down stored fat into ketone bodies through a process called ketogenesis. That means that instead of the body breaking carbohydrates into glucose to fuel cells, the liver breaks down fats for energy and produces ketone molecules. On a low-carb diet, the body's primary fuel source shifts from glucose to ketones, which are a more efficient and higher-quality fuel source. Ketone levels in your blood increase as you continue to follow the ketogenic diet, which can indicate that your body is in ketosis. What Are the Rules of the Keto Diet? The keto diet is a specific eating plan that goes beyond just counting daily calories. It involves tracking macronutrient targets, such as fat, protein, and carbohydrates, to achieve and maintain a state of ketosis. If you're thinking of trying the keto diet, understanding the rules and principles of the diet can help ensure you're doing it correctly. In the following section, we'll break down the rules of the keto diet and provide tips on how to follow it successfully. Increase Fat Increasing fat intake is one of the ketogenic diet's primary rules, and choosing the right kinds of fats is important. Healthy fat sources include avocados, olive oil, and saturated fats from ruminant meats. Contrary to what many people think, saturated fats are generally not bad for you and can have many health benefits. While monitoring cholesterol levels is essential, not all cholesterol is bad for you. LDL, or "bad" cholesterol, is often a concern, but other types of cholesterol are vital for bodily functions, such as hormone production. When following a keto meal plan, ensure you get enough healthy fats and don't rely on low-fat options. Dr. Kellyann's Collagen Fiber Bars are a tasty and convenient way to up your fat intake. These bars are made with grass-fed collagen protein and contain 11 grams of total fat, four grams of protein, and three net carbs per bar. Go Low-Carb Limiting carb intake is crucial to achieving ketosis, which means cutting out all grains, legumes, and starchy foods. These foods are high in carbs and can easily push you over your daily carb limit. Whole grains and legumes may have health benefits, but their carb content makes them unsuitable for the keto diet. Instead, try to focus on consuming non-starchy vegetables and leafy greens packed with vitamins and minerals. That way, you can stay within your daily carb limit and remain in ketosis while making every carb count. Finding great substitutes for your favorite high-carb foods can make cutting carbs easier. Plus, you can still enjoy your favorite foods by making them keto, like these keto protein pancakes made with Dr. Kellyann's Complete Collagen Protein.  For more substitute ideas, look through Dr. Kellyann's keto-friendly collection. This collection can help support your body with essential nutrients while satisfying carb cravings. Cut Out Sugar Cutting out sugar is a crucial part of the ketogenic diet, but it can also be the most challenging — especially for those with a sweet tooth. Unfortunately, carbohydrates and sugar can quickly knock you out of ketosis. All carbohydrates, whether from sugars, starches, or fibers, are ultimately converted into glucose by the body. In addition to cutting out obvious sources of sugar, such as candy and soda, it's important to avoid artificial and highly processed sweeteners. The keto diet allows some sugar in the form of low-sugar fruits, but it's important to keep your carbohydrate intake very low. Natural sweeteners such as erythritol, allulose, and monk fruit are zero to very low-carb and can be used to sweeten baked goods and beverages. However, even these sweeteners should be used in moderation, as some people may experience stomach upset from consuming them in large quantities. Fortunately, Dr. Kellyann's keto-friendly products can help you curb your sweet tooth without breaking your diet. Our Collagen Shake Mixes and Smoothie Mixes are perfect for making tasty shakes and smoothies that satisfy your sweet tooth. Our chocolate and vanilla Bone Broth Protein Powders can also be used in various keto recipes to add flavor and essential nutrients while keeping your carb count low. Incorporating these products into your keto meal plan can help you easily eliminate sugar while still enjoying delicious and satisfying treats. Moderate Protein Building and repairing tissues in the body requires protein. This is why regulating your protein intake is a critical aspect of the keto diet.  However, consuming high protein can disrupt ketosis since the body converts excess amino acids into glucose through gluconeogenesis. This process can increase your blood sugar levels and prevent you from reaching or maintaining a state of ketosis. While it's important to consume adequate amounts of protein for your body's needs, it's equally important to keep your protein intake moderate to prevent gluconeogenesis from occurring. Dr. Kellyann's Bone Broth Liquids and Powdered Bone Broths are excellent sources of collagen and protein and come in various delicious flavors. You can add them to stews, soups, and even smoothies to enjoy their rich flavors while still getting your protein. What Are the Health Benefits of the Keto Diet? The keto diet has gained lots of attention recently, and many people are curious about its potential health benefits. Several studies suggest that the keto diet may help support specific health markers, such as supporting healthy blood pressure and cholesterol levels.Now let's go over some potential benefits of the keto diet, including its effects on weight loss, metabolism, and blood sugar control. Encourages Weight Loss One way the keto diet may encourage weight loss is by reducing appetite and encouraging satiety. When you consume carbs, your blood sugar levels spike, rapidly increasing insulin levels.  This can cause a "crash" in blood sugar levels, leaving you feeling hungry soon after eating. In contrast, the low-carb, high-fat nature of the keto diet may help support healthy blood sugar levels and help you feel fuller for longer periods. Switching to using fat for fuel instead of carbs may lead to more fat-burning and weight loss over time. However, it's important to note that individual results may vary and that other factors, such as caloric intake and exercise, also play a role in losing body fat. Dr. Kellyann's Cleanse and Reset Programs can also be a helpful way to jumpstart your weight loss journey. These programs can help rid the body of toxins and reset the digestive system, making it easier to transition to a ketogenic diet.  Promotes a Healthy Metabolism Limiting carbohydrate intake forces the body to use stored fat as energy instead of glucose. This process can help encourage healthy insulin sensitivity and blood sugar levels, supporting a healthy metabolism. Moreover, some studies have suggested that the keto diet may support the body's ability to burn fat for energy, leading to a healthy metabolic rate. This effect may benefit those with insulin resistance, a condition in which the body struggles to regulate blood sugar levels and maintain a healthy weight. The diet's high-fat content can also help promote feelings of fullness and help you cut back on overall calorie intake. Some people may also incorporate intermittent fasting while following a keto diet because they feel fuller for longer.  Intermittent fasting involves limiting food intake to specific time windows, which may help encourage weight loss.  Supports a Healthy Blood Sugar The keto diet can also support healthy blood sugar levels by limiting the intake of carbohydrates, which are broken down into glucose and released into the bloodstream. By consuming fewer carbs, the body produces less insulin, the hormone responsible for regulating blood sugar levels. As we mentioned earlier, the ketogenic diet can also support insulin sensitivity, allowing the body to use the insulin it produces more effectively. This can help prevent spikes and dips in blood sugar levels, which can cause symptoms like brain fog, fatigue, irritability, and nausea. Who Is a Good Candidate for the Keto Diet? A keto diet is a good option for people looking to lose weight, manage their blood sugar levels, or support their overall health. It has also been found to have potential benefits for athletes and fitness enthusiasts. This is because the diet promotes fat as a primary fuel source, which can help support endurance and energy levels during exercise. Athletes and fitness enthusiasts who follow a keto diet may find they can train harder and longer with less fatigue, leading to high performance and good results. However, transitioning to a keto diet can take time and may require adjustments to your training routines. So be sure to plan some rest time from workouts when beginning a restrictive diet such as the keto diet to help minimize side effects like keto-flu. Who Should Avoid the Keto Diet? While the keto diet can be an excellent option for many people, it may not suit everyone. Before starting the diet, it's essential to consult with a healthcare professional, such as a physician, registered dietician, or nutritionist, especially if you have any preexisting health conditions or concerns. Those who have had their gallbladder removed may have difficulty tolerating a high-fat diet. However, with proper medical supervision and a lower-fat version, they may still be able to follow a modified keto diet. While the diet can be safe for pregnant women, ensuring proper nutrient intake for both the mother and the developing fetus is essential. Women with gestational diabetes, for example, may benefit from a keto diet to help manage their blood sugar levels.  If you’re pregnant or breastfeeding, you may want to consult your healthcare provider, registered dietitian, or nutritionist before starting the keto diet. The Bottom Line If you're interested in experiencing the potential health benefits of the ketogenic diet, taking a gradual approach can be key to success. Luckily, cutting out carbs doesn’t always mean cutting out delicious treats. Dr. Kellyann's products can help you satisfy your sweet tooth without interrupting ketosis. We also have a wide library of recipes that you can use to enjoy your favorite comfort foods while still eating keto. Whether you’re just starting keto or simply looking for some support, we’re here to help you every step of the way. Sources: Ketogenic Diet | National Library of Medicine Ketosis, Ketogenic Diet and Food Intake Control: A Complex Relationship | National Library of Medicine The Potential Health Benefits of the Ketogenic Diet: A Narrative Review | MDPI Impact of Ketogenic Diet On Athletes: Current Insights | National Library of Medicine

Is your hectic schedule making it difficult to stick to a healthy, ketogenic diet? Do you find yourself resorting to unhealthy, fast food options because you simply don't have the time to cook?  We've all been there. But neglecting our nutrition can significantly impact overall health and well-being. That's why meal prep is such an important aspect of a healthy lifestyle for those looking to lose weight and maintain good health. These seven easy low-carb and keto meal prep ideas can help save time and help you stay on track with your weight loss goals. They are designed to help those with a busy schedule prepare ahead of time and enjoy healthy meals throughout the week.  We'll focus on easy recipes that anyone can make using readily available ingredients. So, let's get started and discover some delicious meal prep recipes for your keto meal plan! What Can You Eat on Keto? The ketogenic diet, or "keto" for short, is a high-fat, low-carb diet that has gained immense popularity over the years. You might be intimidated by the idea of having to give up your favorite treats and comfort foods, but fear not! Eating keto can be just as delicious and satisfying as any other way of eating, if not more so. On the keto diet, you focus on eating plenty of healthy fats, moderate protein, and very few carbs. This generally means avoiding sugary, starchy, and processed foods and eating whole, nutrient-dense foods instead. Protein-rich foods like chicken breasts, fish, ground beef, eggs, and meatballs are staples on the keto diet, as are healthy fats like avocado, nuts, and coconut oil. You can also turn to low-carb fruits like berries and low-carbveggies like leafy greens, cauliflower, and zucchini noodles for your carbohydrate needs. For those new to keto, Dr. Kellyann's keto-friendly collectionoffers delicious bone broth and collagen products to support your keto journey. If you're looking for a kickstart with guidance and support, you can also try one of these Cleanse & Reset Kits, which come with meal plans and supplements to help refresh and prime your system for your new way of eating. You can also check out my blog to find countless keto recipes that can give you a variety of meals, sides, appetizers, and desserts and help make meal prep a breeze. What Should You Avoid on Keto? When starting a ketogenic diet, knowing which foods to avoid is important. In general, you should stay away from foods that are high in carbohydrates, sugars, and processed ingredients. This includes most grains, high-carb fruits, and sweet treats like cookies and candy. Here's a list of specific foods to avoid on the keto diet: Sugar and sweeteners: table sugar, honey, agave, maple syrup, artificial sweeteners, and other sweeteners with high carb counts. Grains: wheat, corn, rice, oats, and other grains that are high in carbohydrates. High-carb fruits: bananas, grapes, mangoes, and other fruits with high sugar content. Processed foods: chips, crackers, and other packaged foods with added sugars and carbs. Starchy vegetables: potatoes, yams, and other vegetables high in carbs. Why are these foods not compatible with the keto diet? Simply put, the keto diet is based on reducing carbohydrates and increasing fats to encourage a state of ketosis in the body.  When you eat high-carb foods, your body breaks them down into glucose (sugar), which causes insulin to be released. Insulin is a hormone that tells your body to store fat, which goes against the goals of a keto diet. By avoiding high-carb foods and focusing on healthy fats and proteins, you can train your body to utilize stored fat as its primary energy source instead of depending on carbohydrates.  This can help you lose weight, support energy levels, and support healthy blood sugar levels. So, if you're new to keto, avoid the foods mentioned above and focus on nourishing your body with wholesome, keto-friendly options. What Are the Benefits of Meal Prepping? Meal prepping is a great way to support your keto diet and has plenty of benefits! When you meal prep, you plan and prepare your meals in advance. This saves you time and money and helps you stick to your nutrition goals. One of the main benefits of meal prepping is that it ensures you always have healthy, keto-friendly meals on hand. When you have pre-made meals in the fridge or freezer, you're less likely to reach for unhealthy snacks or order takeout. This means you're more likely to stay on track with your weight loss goals and maintain a healthy lifestyle. Meal prepping can also help you stay on track with your macros. By planning, batch cooking, and prepping your meals in advance, you can ensure that you stick to your daily calorie and macronutrient goals. This is especially important for those on a keto diet, where it's crucial to maintain a specific ratio of carbs, protein, and fat to stay in ketosis.  Another benefit of meal prepping is that it can help you stay organized and save time during the week. With a little bit of planning and preparation on the weekends, you can have your meals for the entire week ready to go. This means you don't have to spend time cooking or worrying about what to make for a low-carb meal. In addition, meal prepping can also save you money. When you plan your meals in advance, you can buy ingredients in bulk, which can be more cost-effective than purchasing individual portions. Plus, when you have meals pre-made, you're less likely to waste food or buy unnecessary items at the grocery store. 7 Easy Keto Meal Prep Recipes These easy and delicious keto recipes with minimal prep time and cook time can give you a week's worth of healthy, low-carb, gluten-free meals ready to go in no time. Say farewell to the stress of planning your meals and hello to a nutritious way of eating with these simple and satisfying meal prep ideas. Stir Fry With Cauliflower Rice You're going to love this keto chicken stir-fry! It is packed with flavor and pairs perfectly with cauliflower rice, a nutritious and low-carb alternative to regular rice.  Chicken breasts cook quickly when sliced, making this recipe ideal for busy weeknights or meal prep. The best part? It has a little kick to it, leaving you feeling satisfied and energized. Check out the recipe for all the details on how to make this delicious and healthy meal! Zucchini Chicken Marinara Zucchini Chicken Marinara is a great low-carb, keto-friendly recipe that's easy to make. To make it keto, simply swap out regular pasta for zucchini noodles, also known as zoodles. Zucchini is a versatile vegetable that's low in carbs and high in nutrients, making it a great alternative to pasta.  You can also use chicken breasts as a lean source of protein and top it off with a homemade marinara sauce made with fresh tomatoes and herbs and a sprinkle of parmesan. This recipe is perfect for meal prep, as it can be made in large batches and reheated throughout the week. Stuffed Bell Peppers Need some lunch ideas? Stuffed bell peppers are a classic dish that can be easily made keto-friendly. This recipe uses ground bison, which provides a delicious flavor and adds variety to your proteins.  The bell peppers are stuffed with a mixture of bison, vegetables, and seasonings, making it a well-rounded and satisfying meal. The best part is that these stuffed peppers are perfect for meal prep since they can be made in advance and reheated throughout the week for a filling keto lunch.  You can also warm them in a slow cooker so they are ready for dinner when you get home. Check out the recipe for all the details on how to make this tasty and healthy meal. Sheet PanVeggies Sheet panveggies are an easy and delicious way to add nutritious greens to your meal prep. The veggies are roasted to perfection and are a great low-carb option that you can pair with any protein of your choice.  Whether you prefer to cook them in the oven or on the grill, this recipe is incredibly versatile and can be customized to suit your taste preferences. Check out our blog post for all the details on how to make these delicious sheet pan veggies. Keto Fried Chicken Thighs If you're craving fried chicken and need more keto chicken recipes, try making some crispy fried chicken thighs for a keto-friendly twist on a classic comfort food. Start by seasoning your chicken thighs with sea salt and your favorite spices, such as paprika, garlic powder, and cayenne pepper, for a bit of a kick.  Then, you can use an air fryer or convection oven to cook the chicken until it's crispy on the outside and cooked through to a minimum internal temperature of 165 degrees Fahrenheit. With this easy recipe, you can enjoy the delicious taste of fried chicken without the carb-heavy breading. Low-CarbFajitas Craving Mexican food? Low-carbfajitas are a delicious and colorful way to add variety to your keto meal prep.  Thisfiesta beef fajitasrecipe includes vibrant red and green bell peppers and red onions, giving the dish a visual appeal that will make you want to dig right in. Top with keto guacamole, lime wedges, homemade salsa, cilantro, and low-carb sour cream to elevate the flavors.  If you're missing the tortillas, you can make these into lettuce wraps or purchase low-carb, keto-friendlytortillas at the grocery store. Check out the recipe for all the details on how to make this tasty and nutritious dish. Keto Breakfast Burritos Looking for a delicious keto breakfast idea? How about a breakfast burrito with scrambled eggs, low-carb breakfast sausages, and cheddar cheese?  The best part is that you can make low-carbtortillas, such as white egg wraps and cauliflower wraps, or find them in the grocery store to save even more time. Simply cook the sausages and scrambled eggs, heat up the tortilla or wrap, add the cheese and toppings of your choice (like avocado, salsa, hot sauce), wrap it up, and enjoy a satisfying and filling breakfast on the go. The Bottom Line Eating healthy and sticking to a low-carb diet doesn't have to be complicated or boring. By incorporating these nutritious meals into your meal plan, you can feel satisfied while still achieving your weight loss goals.  And remember, Dr. Kellyann is here to support you every step of the way, whether you need guidance on meal planning or tips on staying motivated. So let's get started on this keto journey together! Sources: Ketogenic Diet | National Library of Medicine Ketogenic Diet | PubMed Meal Preparation: What is it, and Why Should You Start? | NorthShore Meal Prep Guide | The Nutrition Source | Harvard T.H. Chan School of Public Health Cook to a Safe Minimum Internal Temperature | FoodSafety.gov

If you're following a ketogenic lifestyle, you probably already know that fat is a cornerstone of this low-carb, high-fat way of eating. But not all fats are good for you, and choosing the right types can significantly affect your health and how you feel. In this guide to the best keto fats for a low-carb diet, we'll talk about why fat is so important on a ketogenic diet and which types of fat to choose for maximum health benefits. Plus, I'll share some of my favorite tips and tricks to make sure you incorporate enough fats into your meals in delicious and satisfying ways. Whether you're a keto newbie or a seasoned pro, this guide is packed with helpful information to help you make the most of your fat intake and take your nutrition to the next level.  First Things First: What Is the Ketogenic Diet? At its core, the ketogenic diet is a low-carb, high-fat eating plan that has gained popularity in recent years for its potential health and weight loss benefits. The goal of the keto diet is to encourage the body into a state of ketosis, in which it burns fat instead of carbohydrates for fuel. This metabolic state means that instead of burning glucose (sugar) for energy, your body burns ketones, molecules produced by the liver from stored body fat. Adjusting your macronutrients by drastically reducing carbohydrate intake and replacing those calories with healthy fats and moderate amounts of protein is how the body transitions to this fat-burning mode. The benefits of ketosis are numerous, from weight loss to mental clarity. Many people also find that a ketogenic diet helps them feel more satiated and less hungry throughout the day, making it easier to stick to a keto lifestyle. However, the ketogenic diet is not for everyone. It can be challenging to follow, particularly in the beginning when transitioning from a diet high in carbohydrates. Additionally, those with certain health conditions may not be good candidates for a ketogenic diet. If you're considering a ketogenic diet, it's always a good idea to speak with your healthcare provider first to ensure it's safe and appropriate for your needs. Consult a registered dietitian or nutritionist for personalized guidance to ensure you meet your recommended macros. Why Is Dietary Fat So Important? Many people think of dietary fat as something to avoid or minimize, but in reality, it's a crucial component of a healthy diet. Eating adequate amounts of dietary fat is essential for maintaining good health and supporting overall wellness. When it comes to fried foods, it's essential to consider the type of oil used. This is because some types of fats, like trans fats, can lead to health issues. On the other hand, good fats like polyunsaturated fats can benefit our health. Vegetable oils, commonly used for frying, can produce harmful compounds when heated to high temperatures. That's why it's best to choose more stable options like air-frying or use coconut oil, which has a high smoke point, meaning it can handle high temperatures without breaking down and producing harmful compounds.  Supports Energy Levels Unlike carbohydrates, which are quickly metabolized and burned off, dietary fats can provide a sustained energy source that can last several hours. When you consume foods that contain healthy fats, your body breaks them down into fatty acids. The body then uses these fatty acids as a source of energy. Additionally, the brain is made up of nearly 60 percent fat, so healthy fats can help support proper brain function. Some research also suggests that consuming omega-3 fatty acids in fatty fish like salmon can support cognitive function and energy levels. When you consume a high-carbohydrate meal, your blood sugar levels can spike and then quickly drop, leading to feelings of fatigue and sluggishness. Including healthy fats in your meals can help to prevent energy dips and crashes and promote sustained energy throughout the day. Promotes Nutrient Absorption Healthy dietary fats are vital in promoting nutrient absorption in the body because many essential vitamins and nutrients are fat-soluble, meaning they require dietary fat to be adequately absorbed and utilized by the body. These fat-soluble vitamins include vitamins A, D, E, and K. When you consume foods that contain these essential vitamins alongside healthy fats, the fat can help to transport the vitamins and nutrients through your digestive system and into your bloodstream. This process ensures that your body can efficiently absorb and utilize these nutrients. Supports Balanced Hormones Cholesterol, which is in dietary fat, produces hormones in the body. Consuming adequate amounts of healthy fats can help ensure that the body has good cholesterol levels. The fat-soluble vitamins mentioned aboveare also necessary for the proper functioning of the endocrine system, which is responsible for building and regulating hormones. In addition to providing the raw materials needed to produce hormones, dietary fats can also help regulate hormone function by soothing irritation. A diet rich in omega-3 fatty acids can help address irritation and support balanced hormone levels. Insulin is a hormone that helps control blood sugar levels. Healthy fats can help slow the absorption of carbohydrates and sugars, which can help support balanced insulin and blood sugar levels, supporting healthy hormone function. I ngesting too much sugar or refined carbohydrates can lead to insulin resistance, disrupting the delicate balance of hormones in the body. How Much Fat Should You Eat? One of the main principles of the ketogenic diet is consuming a high-fat diet. However, it's important to remember that not all fats are created equal, and the quality and quantity of dietary fat you consume can affect your health and weight loss goals. The amount of fat you should consume on a ketogenic diet depends on lifestyle factors such as your activity level, body composition, and weight loss goals. A general rule is to aim to get at least 70 percent of your daily calories from healthy fats. Which Fats Are Keto-Friendly? In general, keto-friendly whole-food fat sources are low in carbohydrates and full of other micronutrients. Here are some excellent keto-friendly fats to include in your diet: Avocados Avocados are high-fat foods that are rich in heart-healthy monounsaturated fats, fiber, vitamins C, K, B6, and potassium. The fiber in avocados can also help support digestion and promote feelings of fullness, which may aid in weight management. Add sliced avocado to salads, smoothies, or omelets for a delicious source of fat.  Nuts and Nut Butters Nuts and nut butters are convenient and tasty sources of healthy fats, fiber, and protein and are generally low in carbohydrates. Some of the best options include almonds, macadamia nuts, pecans, and almond or peanut butter. Keep in mind that nuts still contain some carbohydrates and should be consumed in moderation. To avoid exceeding daily calorie needs, make sure to carefully measure portions of nuts. Seeds Seeds contain healthy fats, fiber, and minerals like magnesium, zinc, and selenium, which can support overall wellness. Incorporating a variety of seeds like chia seeds, flaxseeds, and pumpkin seeds is a great way to boost your nutrient intake. They can be eaten on their own as a snack or added to meals like salads and yogurt.  Seeds are also a great source of dietary fiber, which can aid in digestion and help you feel full and satisfied after meals. Adding seeds to your diet can be as simple as sprinkling them on your dishes or mixing them into your favorite recipes. Coconut Oil Coconut oil is rich in medium-chain triglycerides (MCTs), which the liver can easily convert into ketones, and provides a quick energy source. Substituting butter with coconut oil in baked goods makes for an excellent dairy-free option. Unlike dairy products, coconut oil does not contain lactose or casein, common allergens that can cause digestive issues in some individuals. Additionally, coconut oil has a mild, sweet flavor that enhances the taste of baked goods such as muffins, cookies, and cakes. MCT Oil MCT oil is a concentrated source of medium-chain triglycerides (MCTs). It has a neutral taste that can work for various recipes, prolong satiety, and support weight loss efforts.  You can add MCT oil to coffee and smoothies or use it for cooking to increase your daily intake of healthy fats. Start with small amounts of MCT oil to avoid digestive discomfort. Greek Yogurt Greek yogurt is a high-protein, low-carbohydrate source of healthy fats. It is also a good source of probiotics, which can help to support gut health. Try adding it to smoothies, using it as a base for dips, or eating it as a snack with nuts and berries for a yummy treat. Greek yogurt is also a versatile ingredient for both sweet and savory dishes. For example, you can use it to replace sour cream or mayonnaise in recipes to reduce the dish's overall calorie and fat content while providing a creamy and flavorful texture.  When buying Greek yogurt, choose plain, unsweetened varieties to avoid added sugars and artificial sweeteners. Fatty Fish Fatty fish, such as salmon, mackerel, and sardines, are a source of omega-3 fatty acids, essential vitamins, and minerals like selenium. They are also a good source of protein and healthy fats. Try grilling, baking, or poaching fatty fish like salmon, mackerel, or sardines for a tasty and nutritious meal. If you don’t like eating fish, you can also take an omega-3 supplement. Omega-3s are important sources of fat that can support heart health and provide antioxidant support, so it’s important to make sure you’re meeting your recommended daily intake. Cheese Cheese is delicious and provides various essential nutrients such as calcium, vitamin D, and vitamin K2. In addition to their nutrient content, some cheeses are low-carbohydrate foods, making them an ideal snack or addition to a ketogenic diet.  Some good low-carb cheese options to include in your diet are cheddar, feta, and parmesan, as they can provide a good source of protein and healthy fats. Butter Butter is rich in fat-soluble vitamins and minerals such as calcium and selenium. It also contains short-chain and medium-chain fatty acids, which the body metabolizes to provide a quick energy source. Butter can be used in various ways, including cooking and baking, adding to coffee or tea, and as a flavoring for vegetables or meats. It is also a delicious addition to keto-friendly sauces and dressings. Choose high-quality, grass-fed butter whenever possible, as it contains higher levels of beneficial nutrients such as conjugated linoleic acid (CLA) and omega-3 fatty acids. Use butter or ghee (clarified butter) for cooking scrambled eggs or sautéed vegetables, melt it over a grilled steak or chicken breast, or spread it on keto-friendly bread or crackers. You can also replace vegetable oils in recipes with melted ghee when making mayonnaise or salad dressings. How Can You Eat More Fat? Dr. Kellyann's keto-friendly bone broths, powders, and drinks make for delicious and nutritious ways to increase your protein and healthy fat intake. Made with high-quality ingredients and various flavors, you can add these products to your favorite recipes for a quick way to support your health while you’re on the go. Here are more ways you can increase your daily fat intake: Use healthy fats like coconut oil, avocado oil, olive oil, lard, butter, or ghee for cooking and baking.  Nuts and seeds are great snacks, especially if you turn them into a tasty keto granola. Use butter and coconut oil with a keto-friendly sweetener and add more flavor and nutrients to your granola with these delicious collagen powders. Choose fattier cuts of meat like beef, lamb, and pork to increase your fat intake.  Fatty fish like salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids and are great as a main dish or added to salads. Season fish filets with flavored bone broth powders for a unique and delectable flavor. Use full-fat dairy products instead of low-fat or fat-free versions. Make a milkshake with Greek yogurt, heavy cream, plenty of ice, and your favorite collagen shake or smoothie flavor.  For more recipe inspiration, you can check out these keto-friendly recipes and meal plans that feature healthy fats. The Bottom Line Eating more fat doesn't have to be complex or intimidating. With a bit of creativity and some inspiration, you can easily incorporate healthy fats into your favorite recipes and snacks. So, go ahead and embrace the delicious, satisfying world of healthy fats — your body will thank you for it! Sources: Possible Nonneurological Health Benefits of Ketogenic Diet: Review of Scientific Reports over the Past Decade | PubMed Dietary Fat and Sports Nutrition: A Primer | PubMed Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review | PubMed Fat-Soluble Vitamins | NIH Fat-soluble Micronutrients and Metabolic Syndrome | PubMed Insulin Sensitivity and Glucose Tolerance Are Altered by Maintenance on a Ketogenic Diet

Sugar and sweets are a beloved part of many people's diets, but what if we told you there's a way to satisfy your sweet tooth without sugar overload? Enter the world of low-sugar diet swaps designed for those following a ketogenic diet or anyone looking to cut back on sugar.  This article will explore the relationship between keto and sugar and offer some simple, delicious, and healthy alternatives to high-sugar foods. Plus, we’ll share some innovative ways to indulge in your favorite treats without the sugar rush. What Is the Keto Diet? The ketogenic diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis.  By drastically reducing carbohydrates, the body is forced to burn fat for energy, which can lead to weight loss and other potential health benefits. While on keto, the typical macronutrient ratio is about 70 to 80 percent fat, 10 to 20 percent protein, and five to 10 percent carbohydrates. Healthy fats from animal products, avocados, and nuts, are a crucial part of the keto diet, as they provide the body with energy and help keep you feeling full. Protein sources, such as meat, fish, and eggs, are also essential to support muscle growth and repair. One of the main benefits of the keto diet is the potential to achieve a state of ketosis, where the body produces ketones from fat and uses them as energy instead of glucose from carbohydrates. Achieving ketosis may help support healthy blood sugar levels, promote satiety, and help maintain mental clarity. By limiting carbohydrate and sugar intake, the keto diet can help you manage your sugar cravings and keep your sugar intake low. Why Does Keto Limit Sugar? Now, let's talk about why the keto diet limits sugar. You see, sugar is a type of carbohydrate, and on keto, carbs are kept to a minimum. When we eat carbs, our body breaks them down into glucose, which can cause health problems if consumed excessively. But here's the good news: studies have shown that minimizing sugar intake can have numerous health benefits, including helping with weight loss and supporting healthy blood sugar levels. Many people believe that carbohydrates are the ideal energy source for brain function. However, by minimizing carbohydrates and upping fat intake, the keto diet can actually help support brain function. So, while sugar and carbs might be a staple in many diets, the keto approach offers a different way to support your health. And the best part is that with delicious low-sugar swaps, you probably won't even miss the sugary stuff.  But first, let's answer the burning question on everyone's minds: how much sugar can you have on keto? How Much Sugar Can You Have on Keto? One of the main principles of the keto diet is to limit carbohydrate intake, which includes sugar. However, there is no one-size-fits-all answer to how much sugar you can have on keto. Limiting your sugar intake to 20 to 30 grams daily or less is recommended to stay in ketosis. This amount is low compared to the typical American diet, which can include upwards of 100 to 150 grams of sugar per day. Now, it's important to note that not all sugars are created equal. Some foods, like fruits and vegetables, contain natural sugars that can be part of a healthy diet in moderation. However, on keto, even natural sources of sugar should be limited to keep carbohydrate intake low. So, if you're new to keto, tracking your food intake and monitoring your sugar consumption to stay within your daily limits is essential. Luckily, there are many tools available to help you track your macros and keep you on track. And when it comes to low-sugar swaps and keto-friendly treats, Dr. Kellyann's keto-friendly collection has you covered. This collection features a variety of nutritious and delicious products that are designed for those following a ketogenic way of eating. They’re also made with high-quality ingredients and are free from unnecessary sugars and additives. These products are not only convenient and easy to use, but they also provide essential nutrients and can have numerous health benefits. What Are Some Low-Sugar Diet Swaps? While the keto diet limits sugar, it doesn't mean you have to give up all the sweet treats. There are plenty of delicious low-sugar diet swaps you can try that will still satisfy your cravings. By making some simple substitutions, you can enjoy your favorite foods without worrying about the negative impact of sugar on your body. Swap Soda for Bone Broth Sodas are loaded with sugar, which is one of the reasons they're not allowed on the keto diet. Instead of reaching for a soda can, try swapping it for bone broth. Not only is bone broth low in sugar, but it's also high in protein and other nutrients that can support overall health.  If you're looking for a convenient and nutritious way to incorporate bone broth into your keto diet, Dr. Kellyann's Powdered Bone Broth is a great option. Our broths are made from high-quality ingredients and provide all the benefits of traditional bone broth in a convenient, easy-to-use format. Plus, they come in various flavors to suit different tastes and preferences. Swap Sugary Protein Shakes for Sugar-Free Protein Smoothies Protein shakes are popular for many people looking to build muscle or lose weight. However, many protein shakes are loaded with sugar, which can derail your keto diet efforts.  Instead of sugary protein shakes, try making sugar-free protein smoothies. You can use a low-carb protein powder and healthy fats like avocado or coconut milk to create a delicious and filling smoothie that can keep you feeling full for hours.  Dr. Kellyann's Super Smoothies are an excellent option. These high-quality protein powder smoothies are available in chocolate and vanilla flavors. They are also low in carbs and can be easily prepared with water or your preferred milk.  Level it up and blend this smoothie mix with keto-friendly fruits or nut butter. With their delicious taste and endless uses, these smoothies are a convenient grab-and-go option for busy mornings. Swap Juice for Lemon Sips Fruit juice is another common source of sugar in the diet. While it may seem like a healthy choice, fruit juices are often high in sugar and lack the fiber found in whole fruits.  Instead of juice, try making lemon water. Simply add lemon juice and water to a glass, along with a few drops of stevia or another natural sweetener, and you'll have a refreshing and low-sugar drink. Dr. Kellyann's Lemon Sips are a convenient and nutritious way to enjoy the taste of lemon water. Our Lemon Sips powder is made with real lemon juice and is sweetened with stevia, which makes it a delicious option for anyone looking to minimize their sugar intake while still enjoying a sweet and tangy drink.  Plus, it's easy to take on the go, making it an excellent choice for those with busy lifestyles. Simply mix a scoop of Lemon Sips powder into your water bottle for a delicious and healthy drink. Swap Ice Cream for Collagen Coolers Ice cream is a favorite dessert, but most commercial ice creams are loaded with unnecessary ingredients. Many ice cream brands contain high amounts of sugar, artificial flavors, and unhealthy sweeteners. Dr. Kellyann's Collagen Cooler in the Orange Cream flavor is a great keto-friendly ice cream swap, with a dreamy and creamy orange flavor that is sure to satisfy your tastebuds. This delicious drink mix is made with hydrolyzed collagen, which provides a great source of protein and is easy to digest. The orange cream flavor makes a delicious base for keto-friendly Collagen Ice Cream, and the best part is that it doesn't require an ice cream maker! This ice cream is made with coconut cream and keto-friendly sweeteners and can easily satisfy that ice cream craving. The Bottom Line The keto diet can be a great way to support your overall health and manage your weight. Simple substitutions allow you to stick to your keto diet and still enjoy all the foods you love. While it may seem challenging initially, these low-sugar diet swaps can still satisfy your cravings and keep you in ketosis. For more keto tips and tricks, check out our blog. From our collection of keto meal plans to keto products, we’re here every step of the way.   Sources: Ketogenic Diet | National Library of Medicine Ketosis, Ketogenic Diet, and Food Intake Control: A Complex Relationship | PubMed Sugars and Health Controversies: What Does the Science Say? | National Library of Medicine Practical Strategies to Help Reduce Added Sugars Consumption to Support Glycemic and Weight Management Goals | National Library of Medicine   EXPLORE MORE KETO TIPS >  Easy Ways to Use Konjac Noodles and Powder — Creative ways to use low-carb konjac noodles. >  7 Easy & Delicious Keto Dinner Ideas — Delicious keto dinner ideas that prove low-carb isn't boring. >  Attention, Diabetics and Pre-Diabetics — Blood sugar tips for diabetics and pre-diabetics. >  Mindful Treats are Okay Once in a While — Enjoy occasional indulgences mindfully.