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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.  

Sticking to a keto lifestyle can be challenging, especially when it comes to finding tasty and satisfying drinks that won't kick you out of ketosis. Fortunately, there are plenty of delicious low-carb options out there that will keep you hydrated and energized. That’s why we’re sharing seven of the best keto beverages that are great for anyone following a ketogenic and low-carb lifestyle. From creamy and indulgent to refreshing and hydrating, there's something for everyone on this list. Whether you're looking for a morning pick-me-up or a refreshing drink on a hot summer day, these keto-friendly beverages will surely hit the spot without sacrificing your diet goals. So, grab your favorite mug or glass, and let's dive into the world of low-carb drinks together! What Are the Rules of the Keto Diet? The keto diet, also known as the ketogenic diet, is a low-carb, high-fat diet that aids the body in entering a state of ketosis. This state encourages the body to burn fat for fuel instead of carbohydrates, resulting in weight loss and other health benefits.* The rules of a keto diet can vary depending on individual needs and goals. It's always a good idea to consult a healthcare professional before starting a new diet or lifestyle change. Some general rules to follow when following a keto diet are: Limit carbohydrates: Carbohydrate intake should be limited to approximately 20 to 50 grams daily, depending on individual needs and goals. This limit means avoiding foods like bread, pasta, rice, and other high-carb foods. Increase fat intake: Since the keto diet is a high-fat diet, increase your intake of healthy fats like avocados, nuts, seeds, and fatty fish. Moderate protein intake: Protein intake should be moderate, with most calories from fat. Too much protein can halt ketosis and hinder weight loss. Avoid added sugars: Avoid foods and drinks high in added sugars, as they can spike blood sugar levels and interfere with ketosis. Monitor carb count: Monitor your daily carb count and food intake to ensure you stay within the recommended carb limit. Stay hydrated: Drink a fair amount of water to help digestion and overall health. Incorporate low-carb fruits and vegetables: Non-starchy vegetables like leafy greens and low-sugar fruits like berries can be incorporated into a keto diet to provide essential nutrients and fiber. Get your electrolytes: When following a keto diet, the body may lose electrolytes like sodium, potassium, and magnesium, leading to dehydration and other health issues. Consume electrolyte-rich foods like nuts and avocados or take electrolyte supplements. Our keto-friendly bone broth drinks, protein powders, and collagen are excellent sources of protein and healthy fats to help keep you feeling full and satisfied throughout the day. They are also free from artificial sweeteners and added sugars and are great sources of electrolytes. Now that we've covered the basics, let's discuss which drinks to avoid and which to enjoy. What Drinks Are Not Keto-Friendly? When it comes to beverages, many of us don't realize just how many carbohydrates we consume daily. It can be incredibly challenging for those who enjoy alcoholic beverages, as many alcoholic drinks contain added sugars and high-carb counts that can quickly throw you out of ketosis. Several drinks are not considered keto-friendly and should be avoided or consumed in moderation while following a ketogenic diet.  Here are some examples: Regular soda is high in sugar and carbohydrates, while diet sodas can contain artificial sweeteners and questionable ingredients. Fruit juice is often high in sugar and lacks the fiber and nutrients in whole fruits. Sweetened coffee drinks, such as lattes and frappuccinos, are loaded with sugar and carbohydrates. Energy drinks are often high in caffeine and sugar, which can disrupt ketosis and cause blood sugar spikes. Sweetened iced tea can contain significant added sugars, making it difficult to fit into a keto meal plan. Beer is high in carbohydrates. There are low-carb beer options if this is your drink of choice. Sweet cocktails made with sweet mixers, fruit juice, or soda are often high in sugar and carbs. We get it — this list of non-keto-friendly drinks might seem intimidating at first, and you might be thinking that you don't want to give up some of your favorite beverages. But don't stress! You don't have to sacrifice refreshing flavor to stay in ketosis. Keep reading for our list of delicious drink options that you can still enjoy without breaking your carb count. What Drinks Can You Enjoy on Keto? While there are some drinks that you'll need to avoid or consume in moderation, there are still plenty of delicious beverages that you can enjoy while staying in ketosis. If you're looking for something to sip on during your morning commute or a tasty cocktail to share with friends, there are plenty of options to satisfy your thirst and taste buds. Flavored Water Flavored water can be a great option if you're looking for a refreshing drink with a little flavor. Make sure to choose a low-carb option, as many flavored waters are loaded with added sugars and carbs. Look for zero-calorie, sugar-free options that use natural flavors and sweeteners like stevia. To add some flavor to your plain water without adding carbs or calories, try infusing it with fresh herbs like mint or basil or slices of citrus fruits. You can also add Lemon Sips to your water for a tasty and refreshing way to stay hydrated while mixing up your water consumption. Tea Tea is an excellent option for keto dieters, as it's typically very low in carbs and can offer various health benefits. Black and green tea may also support metabolism and aid in weight loss.  Herbal teas, like chamomile and peppermint, can help with digestion and relaxation. Just avoid any teas with added sugars or syrups and opt for unsweetened varieties. You can drink tea hot or cold and add a splash of heavy cream or almond milk for a bit of creaminess without the carbs. Coffee Good news for coffee lovers – coffee is a keto-friendly drink! Black coffee is essentially calorie-free and has zero carbs, making it a perfect choice for anyone following a low-carb diet. A splash of heavy cream, MCT oil, or Collagen Creamer can add flavor and creaminess without too many carbs. Just make sure to avoid sweeteners or syrups high in added sugars. Practice your barista skills and make keto-friendly coffee drinks at home, or make a cup of Collagen Coffee for a quick, delicious cup on the go. Sparkling Water If you're looking for a bit of fizz in your drinks, sparkling water can be a great option on a keto diet. Look for zero-calorie, sugar-free options like seltzer, club soda, or naturally flavored soda water. You can add a slice of lemon or lime for a little flavor or use sparkling water as a mixer for keto-friendly cocktails. Keto Smoothies Making a keto smoothie is as easy as combining keto-friendly ingredients like avocado, coconut milk, or almond milk and adding low-carb fruits like juicy berries for sweetness. Add a scoop of Collagen Peptides or Bone Broth Protein Powder to increase your protein and nutrient intake to take your smoothie game to the next level.When you're short on time but want to indulge in a tasty and healthy treat, whip up a serving of Super Smoothies! Their luscious texture and satisfying flavor make them a wonderful on-the-go snack or quick meal replacement to keep you feeling full throughout the day.  Plus, you won't have to worry about derailing your weight loss goals because all the ingredients are keto-friendly! Almond Milk Almond milk is a great dairy-free and low-carb alternative to regular milk on a keto diet. It's low in carbs, high in healthy fats, and has a creamy texture, making it a great addition to smoothies, coffee, or tea. Just make sure to choose unsweetened varieties, as sweetened nut milks can be loaded with unnecessary ingredients with added sugars and carbs. Bone Broth Bone broth is low in carbs, high in healthy fats, and can help keep you feeling full and satisfied. You can make bone broth at home by simmering bones and vegetables in water for several hours. Add some salt and herbs for flavor, enjoy it as is, or use it as a base for soups and stews. If you're always on the go or simply don't have time to make your own bone broth, don't worry! You can still get all the amazing benefits of bone broth with our Bone Broth Liquid or Bone Broth Powder. Simply add it to your favorite beverage for an instant boost of protein and nutrients. Dry Wine As far as alcoholic beverages go, dry wine is an acceptable option for those following a keto diet. While some types of wine can be high in sugar and carbs, several dry wines are relatively low in carbs, so you can still enjoy your glass of wine. When it comes to red wine, some good options include pinot noir, cabernet sauvignon, and merlot. These wines are lower in carbs than sweeter red wines like zinfandel and syrah.  Meanwhile, sauvignon blanc, chardonnay, and pinot grigio are great choices for white wine. These wines are generally drier and lower in carbs than sweeter white wines like riesling and moscato. If you're not a fan of wine, hard liquors like tequila and whiskey are carb-free, especially if you skip adding them to soft drinks high in sugar. These alcohol options have zero carb content, making them keto-friendly alcoholic drinks. However, even dry wines contain some carbs, so it's generally best to consume them in moderation and factor their carb count into your daily intake. And don't forget to drink in moderation, as alcohol may slow down your weight loss progress. The Bottom Line There's no shortage of tasty beverages to enjoy while keeping your body in ketosis. Remember, just because you're following a keto diet doesn't mean you have to give up all your favorite drinks. There are plenty of delicious and refreshing options that are low in carbs and perfect for staying on track. So, let's raise a glass (of keto-friendly sparkling water, of course) to your health and success. Sources: A Review of Ketogenic Diet and Lifestyle | PubMed U.S. Department of Agriculture (USDA) Food Database How Much Water Do You Need? | Eat Right

Are you considering starting a ketogenic diet but feeling overwhelmed by the list of foods to avoid? It can be discouraging to think about all the foods that are off-limits, especially when they might be some of your favorites.  Understandably, some people may want to quit before they even start. But don't give up just yet! With a bit of creativity, you can make keto versions of many of your favorite dishes. In this guide, we'll discuss some foods to avoid and provide keto-friendly food alternatives. We'll also give you some ideas for delicious and satisfying meals to help you stay on track, stay satisfied, and achieve your weight loss goals.  What Is the Ketogenic Diet? The ketogenic diet, commonly referred to as the keto diet, is a high-fat, low-carb diet with numerous health benefits. When following this diet, your body switches from using glucose as its primary energy source to using ketones, which are produced when your body breaks down fat. This metabolic state, called ketosis, gives the ketogenic diet its name. This diet is not a new concept; it has been used for over 100 years to address certain health conditions. However, in recent years, it has gained popularity as a weight loss tool. This way of eating requires consuming high amounts of healthy fats, moderate protein, and very few carbohydrates. The typical macronutrient ratio for the keto diet is 70 to 80 percent fat, 15 to 20 percent protein, and five to 10 percent carbohydrates.  By drastically reducing your carb intake, your body enters a state of ketosis, which can support weight loss, encourage healthy blood sugar levels, and soothe irritation. Some individuals may experience side effects like the "keto flu" when transitioning to a ketogenic diet.Consult with a healthcare provider and a registered dietitian before starting any new diet to ensure it's right for you. Why Are Fats Important? Since the goal of the ketogenic diet is to enter a state of ketosis, fats play an even more critical role. A diet high in healthy fats can help achieve ketosis and provide sustained energy throughout the day. When combined with protein, fats can help you feel full and satisfied after a meal, reducing the temptation to snack or indulge in high-carbohydrate foods. Fats are a vital macronutrient that our bodies need for various functions. They serve as an energy source and help absorb essential vitamins and minerals. Good fats can support healthy cholesterol levels, which aid in producing hormones like testosterone and estrogen and contribute to healthy cell growth and development. Focus on consuming healthy fats while limiting or avoiding unhealthy trans fats. Good sources of healthy fats include: Avocados Nuts Seeds Olive Oil Fatty Fish Why Does the Keto Diet Limit Carbs? Carbohydrates are the primary source of energy for the body, which breaks carbs down into glucose to use for energy. If we consume more carbohydrates than we need, the excess is stored in the liver and muscles as glycogen. When those stores are full, the excess glucose is converted into fat and stored in adipose tissue. The keto diet limits net carbs and total carbs to a very low level, typically 20 to 50 grams per day. This forces the body to use an alternative source of fuel: fat. When the body doesn't have enough glucose for energy, the liver breaks down fat into molecules called ketones, which can be used for energy instead of glucose. What Foods Are Not Keto-Friendly? Now that we better understand the ketogenic diet and why it emphasizes fats and limits carbs, it's time to discuss what foods are not friendly for those eating keto. We'll review the high-carb foods you should avoid and provide some keto-friendly food alternatives. This may seem daunting for beginners at first, but once you have a good grasp of what to avoid, you'll find that there are still plenty of delicious options to choose from in this comprehensive food list of keto diet foods to satisfy your cravings. Grains Grains are high in carbohydrates, which can kick you out of ketosis and prevent you from reaching your weight loss goals. Even whole grains, often touted as a healthier option, can contain too many carbs to fit into a keto diet. For example, a slice of whole wheat bread contains around 12 grams of carbs, more than half of the daily carb allowance on keto. Most grains often contain gluten, a protein in wheat, barley, and rye. Gluten is known to cause digestive issues for some people and can even trigger an autoimmune response in individuals with certain health conditions. Many alternatives are available, such as low-carb flour and nut-based flour, which can be used to make delicious keto-friendly bread, muffins, and other baked goods. Sugary Fruits and Fruit Juice While fruits and juices may seem healthy, they are often high in sugar and carbohydrates. Fructose, the sugar found in fruits, can quickly raise blood sugar levels and take you out of ketosis. If you're looking for low-sugar fruit options, some good choices include berries like strawberries, raspberries, blueberries, and blackberries. These fruits are lower in sugar and carbs than bananas, oranges, or mangoes. Juices can contain just as much sugar as soda. Avoid fruit juices and opt for water or unsweetened beverages instead. If you crave something sweet, try making a keto-friendly smoothie with low-sugar fruits and a sugar substitute like stevia or erythritol. Starchy Vegetables While they may be a staple in many diets, starchy vegetables are high in carbohydrates. Some examples of starchy veggies include: Potatoes Sweet potatoes Corn Peas Some starchy vegetables, such as winter squash, can be consumed in moderation. Instead, opt for low-carb alternatives. These include:  Brussels sprouts Broccoli Cauliflower Zucchini Asparagus Spinach These vegetables are low in carbs, rich in fiber, vitamins, and minerals, and can be roasted, sautéed, or steamed. You can replace mashed potatoes with cauliflower mash or use zucchini noodles instead of regular pasta. These substitutions are not only keto-friendly but also delicious and satisfying. Sugar, Honey, and Maple Syrup One of the biggest challenges when starting a keto diet is avoiding sugar and other sweeteners. This can be especially difficult when you have a sweet tooth or when sugar is a staple in your daily routine. Sugar, honey, and maple syrup are all added sugars commonly used in many foods and beverages. These sweeteners can significantly raise blood sugar levels and kick you out of ketosis. Sugar can also be found in unexpected places like sauces, salad dressings, and condiments like ketchup. Be sure to read labels carefully to avoid consuming hidden sugars. Thankfully, there are many keto-friendly alternatives to sugar, honey, and maple syrup that you can use instead. These include natural sweeteners like stevia, erythritol, and monk fruit, which have minimal impact on blood sugar levels and affect ketosis. Just be sure to use these alternatives in moderation, as excessive consumption can still lead to digestive upset. Gluten-Free Goods Many people assume that gluten-free foods are automatically keto-friendly, but unfortunately, that's not always the case. While gluten-free goods may be suitable for those with gluten sensitivity, gluten-free products often have alternative flours, such as rice flour, potato flour, or tapioca flour, which are high in carbohydrates. While some gluten-free products may be keto-friendly, always read the label and check the carb count. Gluten-free products may contain added sugars or other non-keto-friendly ingredients. If you incorporate gluten-free products into your keto diet, look for those made with almond flour, coconut flour, or other low-carb flour. These alternatives can help you enjoy some of your favorite baked goods while staying on track with your keto goals. Milk Milk is a staple in many households. Unfortunately, full-fat and low-fat milk contain lactose, a type of sugar that can interrupt ketosis if consumed in large amounts. Plain Greek yogurt and cottage cheese are acceptable dairy products as they are generally low in carbs. Unsweetened almond milk is one of the most popular milk alternatives. It has a creamy texture and a slightly nutty flavor. Coconut milk is another popular choice, but it is higher in fat and calories, so you should use it in moderation. Other dairy-free options include hazelnut milk, cashew milk, and hemp milk. Choose unsweetened varieties with minimal ingredients to avoid added sugars or carbs. Heavy cream is a rich, low-carb option if you prefer dairy milk. When it comes to milk in your coffee, simply substitute regular milk with keto-friendly alternatives such as unsweetened almond milk or heavy cream. With these options, you can still enjoy your favorite coffee drinks without sacrificing progress. Legumes Legumes, such as green beans, lentils, and chickpeas, as well as soy products, like tofu and tempeh, are often considered healthy sources of protein and fiber. However, they have a high carb content. A cup of cooked beans can contain up to 45 grams of carbs. Legumes also contain anti-nutrients, such as lectins and phytates, which can impair nutrient absorption and cause digestive issues for some people. Peanuts are technically legumes but are allowed on the keto diet in moderation because they have a relatively low carb content compared to other legumes. Those who are sensitive to peanuts should avoid them altogether. Opt for natural, unsweetened varieties without added oils or sugars. If you're used to eating legumes regularly, it may be challenging to eliminate them from your diet at first. Pumpkin seeds, flaxseed, almonds, pecans, Brazil nuts, and macadamia nuts can provide a similar texture and flavor as legumes while offering healthy fats and nutrients. What Are Some Keto-Friendly Meal Ideas? Now that we've covered what foods to avoid on the keto diet and provided some alternatives, let's look at some keto-friendly meal ideas. These ideas will give you an idea of what it looks like to incorporate healthy fats, moderate protein, and low-carb vegetables into your daily meal plans. Dr. Kellyann's keto-friendly products are a great way to add even more nutrients and delicious flavors to any keto recipe. Below are some examples to get you started. Chicken Soup With Bone Broth There's nothing quite like a warm bowl of chicken soup on a chilly day, and it's comfort food that can easily be made keto-friendly. One way to enhance the flavor and nutrition of your chicken soup is to use bone broth as the base. Dr. Kellyann's Bone Broth Liquid or Bone Broth Powder are both excellent options. To make the soup, start by sautéing some diced onions and celery in a pot with a bit of olive oil. Once the vegetables are softened, add chopped carrots (in moderation, since they are starchy), minced garlic, and diced chicken breast. Add the bone broth and bring the soup to a simmer. Feel free to add keto-friendly additions such as sliced mushrooms, kale, or zucchini. Season with salt, pepper, and any herbs or spices you like. Let the soup simmer for at least 30 minutes to allow the flavors to meld together. Not only is this chicken soup delicious and satisfying, but it's also a great way to add more nutrients and collagen. Green Protein Smoothie With Almond Milk A green protein smoothie with almond milk is a delicious and nutritious way to start your day on a keto diet. To make it, blend some spinach, avocado, almond milk, and ice cubes until smooth. Add a scoop of Dr. Kellyann's Collagen Shake in your favorite flavor. This smoothie is perfect for those who are always on the go, as it's quick and easy to make. Plus, it's packed with fiber, vitamins, and healthy fats, making it a great way to fuel your body for the day ahead. You can customize your smoothie by adding keto-friendly ingredients like berries or nut butter. Not only does this add more flavor and texture to your smoothie, but it can also add more nutrients to your diet. Keto Brownies With Collagen Coffee Looking for a sweet and satisfying dessert on the keto diet? Look no further than keto brownies! You can use your favorite keto brownie recipe as a base and add Dr. Kellyann's Collagen Coffee or Collagen Hot Cocoa for added protein and flavor.  Not only do these collagen powders add a delicious taste, but they also contain vital nutrients that can support hair, skin, nails, and joint health. So indulge in a tasty and nutritious treat without any guilt! The Bottom Line The keto diet can be challenging, especially when adjusting to a new way of eating. Don't let that discourage you! There is no one-size-fits-all approach to the keto diet. Everyone's journey will look different, and that's okay. One of the keys to success on the keto diet is finding ways to make it work for you and your lifestyle. Whether experimenting with new recipes or finding keto-friendly substitutions for your favorite foods, staying motivated and open-minded is key. Remember that the keto diet can be a delicious and sustainable lifestyle with the right mindset and a little creativity in the kitchen. Don't be afraid to try new things and keep experimenting! You've got this. Sources: U.S. Department of Agriculture (USDA) Food Database The Ketogenic Diet | National Library of Medicine A Healthy Approach to Dietary Fats | National Library of Medicine

With the rising popularity of the ketogenic diet, more and more people are embracing this way of eating for its potential health benefits. If you're following a low-carb, high-fat ketogenic diet or looking to incorporate more keto-friendly snacks into your meal plans, you're in the right place. And what's better than enjoying tasty snacks while staying on track with your keto goals? We'll delve into some tasty options and discover keto-friendly snack ideas to satisfy you throughout the day! What Are the Rules of the Ketogenic Diet? The ketogenic diet is about finding the right balance of macronutrients to help you achieve your health and weight loss goals. Let's review the rules and how they work to keep you on track! So, here's the lowdown: the keto diet is about reducing your carb intake and increasing your healthy fat consumption. That means saying goodbye to traditional high-carb foods and welcoming in delicious fats that will keep you feeling satisfied and energized. The goal is to get about 70 to 75 percent of your daily calories from healthy fats like ruminant animal fats and avocados. Protein is also essential in the keto diet but in moderation. Too much protein can hinder your progress because excess protein tends to be converted into glucose, throwing off your body's ability to achieve and maintain ketosis. You want to aim for around 15 to 20 percent of your daily calories from protein sources like meat, fish, and eggs. The key to success in this way of eating is finding that perfect balance of macronutrients, focusing on healthy fats, moderate protein, and minimal carbs. With these simple rules in mind, you'll be on your way to rocking your keto lifestyle! Foods To Avoid or Limit Certain foods are restricted or limited on the keto diet due to their high carbohydrate content. These include: Sugary Foods: This includes sugar in all forms, such as white sugar, brown sugar, honey, maple syrup, agave nectar, and other sweeteners. Grains and Starches: This includes bread, rice, pasta, cereals, and other grains, as well as starchy vegetables like potatoes, corn, and peas. High-Carb Fruits: Although fruits are generally considered healthy, many are high in natural sugars and carbohydrates, making them unsuitable for the strict keto diet. Fruits to avoid or limit include bananas, apples, oranges, grapes, and other high-sugar fruits. Legumes: This includes beans, lentils, chickpeas, and peas, which are all relatively high in carbohydrates. High-Carb Vegetables: Some veggies, such as carrots, beets, and sweet potatoes, are higher in carbohydrates and should be limited. Sugary Beverages: This includes soda, fruit juices, smoothies, and other sugary drinks that can quickly add up in carbohydrates. It's important to carefully read food labels and be mindful of hidden sugars and carbohydrates in processed foods, sauces, condiments, and dressings to stay within the desired carb limits. Foods To Prioritize or Increase There are lots of delicious and nutritious foods that you can prioritize or increase in your keto meal plans. These include: Bone Broth: Bone broth is a nutrient-rich beverage made by simmering animal bones and connective tissues. It's packed with essential nutrients such as collagen, protein, and minerals, making it a fantastic addition to a keto diet.  Collagen: Collagen is a protein that plays a significant role in the health of your skin, nails, joints, and gut. It's naturally abundant in bone broth but also available in supplement form. Supplementing collagen in your daily routine can help support your body's collagen production. Healthy Fats: One of the hallmarks of the keto diet is its emphasis on healthy fats. These fats provide energy, support brain health, and help keep you feeling full and satisfied. Foods such as avocados, nuts and seeds, coconut oil, olive oil, and butter are all great sources of healthy fats that can be prioritized or increased on a keto diet. Proteins: Protein is a crucial macronutrient on the ketogenic diet, as it helps to maintain muscle mass and keep you feeling full and satisfied. Opt for high-quality protein sources like beef, lamb, and bison, as they are typically higher in healthy fats and lower in carbohydrates compared to other meats.  Non-Starchy Vegetables: These types of vegetables are low in carbohydrates and high in fiber. They provide essential vitamins, minerals, and fiber while keeping your net carb intake in check. Leafy greens, broccoli, cauliflower, zucchini, and bell peppers are some examples of non-starchy vegetables. Low-Carb Fruits: While some fruits are higher in carbs, there are still options that can be included in a well-planned ketogenic diet. Berries like strawberries, blueberries, raspberries, and blackberries are relatively low in carbs and high in fiber. Citrus fruits like lemons and limes, avocados, coconut, and tomatoes are also lower in carbs. By prioritizing these keto-friendly foods, you can nourish your body with essential nutrients while staying on track with your keto lifestyle. What Are the Benefits of the Keto Diet? Ketosis is the ultimate goal of the keto diet. It's a metabolic state where your body shifts from using carbs as its primary energy source to burning fats. This metabolic state can have benefits such as helping support healthy blood sugar levels and mental focus. The ketogenic diet may help curb cravings, making it easier to cut back on added sugars and unhealthy snacks, which can help manage weight loss. In addition to these potential benefits, The 5-day Cleanse and Reset Kit can be a helpful tool to kickstart a keto diet or cleanse if you've found yourself going off track. This kit provides a convenient and structured plan to jumpstart your keto journey or reset your eating habits. The ketogenic diet may not be suitable for everyone, and individual results may vary. As with any diet or lifestyle change, it's important to consult a healthcare provider, registered dietitian, or nutritionist to determine if the keto diet or any dietary program is appropriate for you. What Are Some Low-Carb Snacks for Keto? Finding delicious and satisfying low-carb snack options can be a game-changer, especially for keto beginners. Luckily, plenty of options are available that are keto-friendly and sugar-free, gluten-free, and perfect for satisfying your cravings without derailing your progress. We'll share some of the best keto snacks, ranging from sweet treats to savory delights, that are easy to make and can be enjoyed guilt-free. Whether you're looking for quick and convenient options or homemade keto snack recipes, we've got you covered with no-sugar, easy keto snacks that will keep you on track while feeling energized and satisfied. ParmesanCheese Crisps and Guac Crunchy, crispy, and full of flavor, parmesan cheese crisps paired with creamy guacamole are a delicious low-carb appetizer. You can easily make them in an air fryer for a quick and delicious snack. Enjoy a guilt-free, healthy snack with minimal grams of carbs. Fat Bombs If you're craving some sweet snacks, these little gems are packed with healthy fats like cream cheese or peanut butter and are great for curbing cravings and reaching your fat macro.  From strawberry cheesecake to chocolate and nut butter flavors, these delicious keto snacks come in various recipes to help you satisfy your sweet tooth and keep you on track with your keto lifestyle. Low-CarbBrownies Who said you couldn't have brownies on a keto diet? Indulge in a chocolaty treat with low-carb brownies. These delicious keto desserts are usually made with almond flour or coconut flour, but you wouldn’t know they weren’t the real thing!  This low-carbbrownies recipe uses almond butter and unsweetened cocoa powder and is a perfect option for satisfying your sweet tooth. Add dark chocolate chips to the batter or make a rich, chocolate ganache frosting to level up the decadence. Deviled Eggs This high-protein, classic appetizer favorite is perfect for keto snacking. Whip up a batch of deviled eggs with hard-boiled eggs and creamy avocado and sprinkle generously with paprika. You'll enjoy this deliciously healthy and satisfying snack that will keep you feeling full throughout your day. Bone Broth Sip on a cup of warm and nourishing bone broth for a comforting and nutrient-rich keto snack. Packed with collagen, protein, and minerals, bone broth offers a host of health benefits and is an excellent option for a quick and satisfying snack that is also paleo-friendly and gluten-free. Jalepeño Poppers Spice up your keto snacking with jalapeño poppers. These savory appetizers are made with cream cheese, mozzarella, and bacon, making them a delicious blend of cheesy and spicy flavors. Step them up and whip up a batch of these jalapeño poppers made with ground sirloin for a protein-packed appetizer with a kick. PepperoniRoll-Ups For a quick and easy keto snack, try pepperoni roll-ups. These simple yet satisfying roll-ups are perfect for a quick snack or appetizer on the go. Simply spread cream cheese on a slice of pepperoni, roll it up and enjoy the perfect combination of cheesy, savory goodness. You can also add some keto-friendly cheese for an extra layer of deliciousness. The Bottom Line Following a ketogenic diet can be a wonderful way to support your health goals and enjoy a delicious and satisfying way of eating. You can create a well-rounded and nutritious meal plan by prioritizing keto-friendly foods and incorporating Dr. Kellyann's keto-friendly products. With expert advice, easy-to-follow meal plans, and a range of best-selling products, Dr. Kellyann makes sticking to keto an achievable goal for anyone. You can count on our support to make your keto journey smooth and successful. Remember to listen to your body, stay mindful of your macronutrient intake, and find low-carb snacks that you enjoy. With a positive mindset, dedication, and the right resources, you can thrive on your keto journey and achieve the results you desire. Sources: Ketogenic Diet | National Library of Medicine U.S. Department of Agriculture (USDA) Food Database Ketosis, Ketogenic Diet, and Food Intake Control: A Complex Relationship | PubMed

As we go about our busy lives, it's easy to forget the importance of caring for our skin and bones. But did you know that healthy skin and strong bones are vital for our physical health and overall well-being?  If you're looking for natural ways to support the health of your skin and bones, you may have stumbled upon two powerful allies: biotin and collagen. What Is Biotin? Biotin, also known as vitamin B7 or vitamin H, is an essential nutrient for our hair, skin, and nails. Biotin is part of the B-complex group of vitamins, and it functions like a cheerleader for our body's metabolism, helping to convert carbohydrates, fats, and proteins into energy. Our gut bacteria naturally produce some biotin, and we can also find it in yummy foods, such as: Eggs Nuts Seeds Fish Meat Dairy products Bananas Avocados But sometimes, our body might need a little extra help with biotin, and that's where supplements come in handy. With its reputation as the "beauty vitamin," biotin is well-loved for its role in keeping our hair, skin, and nails looking their best. So, let's learn more about the fantastic health benefits of biotin! What Are the Health Benefits of Biotin? Biotin is like a friendly superhero that provides a wide range of health benefits for our body, especially for our hair, skin, and nails. While scientific research on biotin is still evolving, claims suggest these potential benefits of biotin supplementation: Supports healthy hair: Biotin may help promote healthy hair growth and minimize hair loss by supporting keratin, a protein that makes up our hair strands. Nurtures glowing skin: Biotin is known for supporting skin health, as it supports the production of fatty acids, which are crucial for maintaining a moisturized and glowing complexion. Supports nail health: Nail supplements often contain biotin due to its potential to support strong and healthy nails. Aids in energy metabolism: Biotin is essential for metabolizing carbohydrates, fats, and proteins in our body and converting them into energy. Supports Nervous System Function: Biotin can support nervous system function by aiding in cellular metabolism, supporting cell membrane integrity, and encouraging myelin production, which is crucial for optimal nervous system function. What Is Collagen? Collagen is an essential protein that makes up many of our body's connective tissues. It can be found in tissues like:  Skin Tendons Ligaments Bones Cartilage It's the most abundant protein in our body. Think of it like the "glue" that holds our tissues together and gives them strength, elasticity, and structure. Collagen is made up of long chains of amino acids, including glycine, proline, and hydroxyproline, arranged in a unique way to prevent breakage. It's like a tightly wound rope that's super strong and can resist stretching. Collagen also plays a key role in wound healing, keeping our skin healthy, supporting joint function, and maintaining overall tissue integrity. Our body synthesizes collagen through a complex process that requires a few different enzymes and a lot of vitamin C. What Are the Health Benefits of Collagen? Collagen is a powerhouse protein with a wide range of health benefits. As the main component of our body's connective tissues, collagen is crucial in maintaining skin elasticity, joint flexibility, and tissue integrity. By providing structural support to our skin, bones, tendons, ligaments, and cartilage, collagen can help to keep them healthy and functioning optimally. In addition to its structural role, collagen may have several other health benefits. Research suggests collagen supplements may encourage youthful-looking skin, support healthy hair and nails, aid natural wound healing, and support joint comfort and mobility. Collagen can also contribute to gut health by supporting the integrity of the gut lining. Collagen also has the potential to support a healthy aging process by supplementing our natural stores of collagen, which are known to decline as we age. With its diverse health benefits, collagen is gaining popularity as a natural way to support various aspects of our well-being. Can You Take Biotin and Collagen Together? Biotin and collagen are popular supplements for their potential benefits. But can you take them together? The answer is yes! Biotin and collagen can be a winning duo for your beauty and wellness regimen. Taking biotin and collagen together can cause them to complement each other's benefits. Biotin can help support keratin production, a protein found in our hair and nails, while collagen can provide the necessary building blocks for forming and maintaining these tissues. Collagen and biotin can also both support the overall health of our skin. As with any supplement, it’s important to consult a healthcare professional or a registered dietitian before starting any new supplement regimen. They can provide personalized recommendations based on your needs, health status, and any other medications or supplements you may be taking. How Can You Increase Collagen Intake? While our bodies naturally produce collagen, its production tends to decline with age, leading many to look for ways to increase their collagen intake. Fortunately, there are quite a few options to help you get more collagen, from incorporating collagen-rich foods into your diet to collagen supplements. One effective way to boost collagen intake is by consuming foods that are naturally rich in this protein. Foods such as bone broth, fish, chicken, beef, and eggs are particularly good sources of collagen.  Bone broth has gained popularity due to its high collagen content, which is extracted from simmering animal bones and connective tissues for an extended period of time. You can also opt for collagen supplements, which come in the form of powders, capsules, and liquids. Dr. Kellyann offers a range of collagen-based products designed to support skin health, joint health, and overall wellness. Dr. Kellyann's collagen supplements are made from high-quality, sustainably sourced ingredients and formulated to be easily absorbed by the body. Collagen Protein Powder Dr. Kellyann's Collagen Powders contain sustainably sourced, grass-fed collagen peptides that are easily dissolvable and tasteless, making them a great way to add collagen to your favorite smoothies or recipes.  In addition to its high-quality ingredients, Dr. Kellyann's Collagen Protein Powder is free from artificial additives, gluten, and dairy, making it a great option for those following gluten-free, dairy-free, paleo, or keto diets. High-Protein Bone Broth Dr. Kellyann's Bone Broth Liquids and Powdered Bone Broths are great for those seeking a high-protein, nutrient-rich elixir to support their wellness goals. You can enjoy these broths plain (which is our personal favorite) or use them as a base for your favorite sauces and soups. They are also excellent sources of collagen, which plays a crucial role in maintaining the integrity and strength of our connective tissues. With their convenient and easy-to-use format, Dr. Kellyann's bone broth liquids and powders can be an easy way to support your health. Collagen Coffee Dr. Kellyann's Collagen Coffee is wonderful if you're looking to supercharge your morning routine. Made with premium coffee beans and infused with collagen, this delicious brew satisfies your caffeine cravings and supports your skin, joints, and overall wellness. Whether you're a devoted coffee enthusiast or simply looking for a tasty way to enhance your wellness routine, this collagen coffee is a delicious and nourishing option that can help you stay focused and support your body from the inside out. Simply brew it like your regular coffee, and enjoy the rich, smooth taste with the bonus of collagen's potential health benefits. The Bottom Line Whether you increase your collagen intake through dietary sources or supplements like Dr. Kellyann's collagen products, incorporating collagen into your routine can help support your health in so many different ways. Remember, investing in your health is a gift to yourself, and small changes can make a significant impact. For more tips on health and wellness, check out our other blog posts!    Sources: Biotin | National Library of Medicine Biotin | National Institutes of Health Biotin Transport and Metabolism in the Central Nervous System | PubMed Update on Biotin Therapy in Dermatology: Time for a Change A Review of the Effects of Collagen Treatment in Clinical Studies | National Library of Medicine Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics | National Library of Medicine

In today's fast-paced world, we expose our bodies to various environmental toxins, pollutants, and lifestyle choices that can impact our overall health and well-being. Detox drinks have gained popularity as a natural and refreshing way to support the body's detoxification process and promote optimal health. Let's explore our six favorite detox drinks that can help cleanse your body and also provide numerous health benefits.  What Are Detox Drinks? Detox drinks are trending these days. Many people incorporate them into their routines to detoxify and flush toxins from their systems. They may also use them to support the digestive system, immune system, and liver function, as well as healthy blood pressure and blood sugar levels. They can come in various forms like teas, juices, smoothies, and other concoctions and often incorporate whole ingredients like herbs, fruits, vegetables, spices, and more. But what exactly are detox drinks? Detox diets and drinks are like a reset button for your body, giving you a fresh start and a chance to embark on healthier eating. These programs typically incorporate healthy foods or specific ingredients that are known to support the body's detoxification pathways.  Following a detox program for a specified period, ranging from a few days to several weeks, can help the body cleanse and restore itself to "factory settings." Think of it as hitting the refresh button on your body's system. Kind of like how we reset our electronic devices when they're not functioning optimally, a detox can help reset the body to start fresh and create a clean slate. While detox drinks are a way to support the body's detoxification processes, they are not a cure-all or a substitute for a healthy lifestyle. Some detox drinks may contain laxative or diuretic ingredients, and excessive or prolonged use of these drinks may result in side effects such as dependence, dehydration, or electrolyte imbalances.  Consult with a healthcare professional or a qualified nutritionist before beginning a detox or adding supplements to your routine, especially if you have any existing health conditions or concerns. What Are the Benefits of Detoxing? Detoxing is popular, but is it worth all the hype? Here are our favorite benefits of detox drinks. Aids Digestion: Detox drinks may contain ingredients that aid in healthy digestion, such as ginger, mint leaves, and fennel, which can help soothe indigestion and bloating. Supports Liver Function: Ingredients like dandelion root, milk thistle, and turmeric may aid in the liver's natural detox process and support liver health. Manage Blood Sugar Levels: Cinnamon, fenugreek, and green tea may help support healthy blood sugar levels and glucose metabolism.  Provide Cellular Support: Many detox drinks contain fruits and vegetables like berries, leafy greens, and citrus fruits. These ingredients may help neutralize harmful free radicals in the body and support cellular health. Support Hydration: Detox drinks often contain water, which can help replenish fluids in the body and support hydration. Aids Weight Management: Lemon, ginger, and cayenne pepper are ingredients in some detox drinks that may support metabolism and aid in weight management as part of a healthy lifestyle. Our 5-Day Cleanse and Reset Detox Plan is a fantastic detox program with natural and whole ingredients like herbs, fruits, vegetables, and spices. With this easy-to-follow plan, you can seamlessly integrate this cleanse into your routine, making it a fantastic choice for anyone looking to embrace a healthy lifestyle and shed some extra weight. What Drinks Can Help the Body Detox? When it comes to detoxing, the right drinks can play a vital role in supporting the body's natural detoxification processes. Let's explore some popular drinks that work to help detox your body. Green Tea Green tea, a timeless beverage with a rich history spanning thousands of years, is a favorite for its soothing taste and potential health benefits. Made from the leaves of the Camellia sinensis plant, this tea is packed with catechins and flavonoids, which may help neutralize free radicals and support cellular health. One of the reasons green tea is so popular is its potential to support metabolism and digestion. Its delightful flavor and potential health-supporting properties make it a wonderful detox tea. It’s also simple to make — just add hot water to green tea leaves. Diluted Apple Cider Vinegar Let's talk about apple cider vinegar (ACV), the wonderful elixir made from fermented apple cider. It's made by crushing apples and letting their juice ferment with bacteria and yeast. This process creates a cloudy substance called "the mother," a sign of high-quality, raw, unfiltered ACV. It's like a tangy treasure. Why do some people incorporate ACV into their wellness routine for potential detoxing benefits? ACV contains probiotics and acetic acid that may support digestive and gut health and support weight loss. Lemon Sips Lemon is a fantastic ingredient that's often associated with detoxification! Many people love incorporating lemon into their detox routine as part of their healthy lifestyle. With its tangy flavor and refreshing taste, lemon adds a burst of zest to any drink or dish. Plus, it's packed with vitamin C,which is known to support immune function. Lemon water is a fantastic option to incorporate into your detox routine! Simply squeeze some fresh lemon juice into a glass of water for refreshing and hydrating lemon detox water. Our Lemon Sips are a convenient and delicious way to enjoy the potential benefits of lemon in a detox drink. They’re made with natural ingredients, which mix with water for a refreshing lemon-flavored beverage. They contain a blend of lemon powder, monk fruit extract for natural sweetness, and other plant-based components to support the body's detoxification pathways. Cranberry Juice Cranberry juice has some potential health benefits that can help your detox routine. But here's the catch — not all cranberry juices are created equal! When picking the right cranberry juice for your detox, you gotta be smart about it! Here's the deal — many commercial cranberry juices have added sugars that can throw you off ketosis if you're following a ketogenic diet. So, make sure you go for unsweetened and pure cranberry juice to get the most out of your detox efforts.  Look for options free from added sugars, preservatives, and artificial ingredients. Pure cranberry juice can be tart, but you can always dilute it with water or other natural sweeteners to suit your taste buds. Incorporating unsweetened cranberry juice into your detox routine can be a refreshing and potentially beneficial addition to your daily diet. Bone Broth If you didn't already know, we absolutely love bone broth! It's not just a delicious and comforting drink –– it's also packed with potential benefits. Bone broth is typically made by simmering animal bones (such as beef or chicken) with water, vegetables, and herbs for an extended time to extract the nutrients and flavors. Our Bone Broth Liquids and Bone Broth Powders are fantastic options for incorporating bone broth into your detox routine, especially when you're on the go or short on time. The liquid form is ready to drink and comes in convenient pouches, making it easy to take with you wherever you go. The bone broth powders are versatile and can be mixed into hot or cold beverages, soups, stews, or recipes. Both options contain collagen, protein, and other essential nutrients that may support gut health, joint health, and weight loss. Golden Milk Let's talk about one of our favorites: golden milk. It's not just any ordinary beverage –– it's a delicious concoction that can be a fantastic addition to your detox routine. Golden milk is typically made with turmeric, a curcumin spice that may support health and help soothe irritation in the body. Make a delicious keto golden milk at home by following this simple recipe: 1 1/2 cup coconut milk, almond milk, or water with two to four tablespoons of heavy cream One teaspoon of turmeric powder A dash of cinnamon (ginger, cardamom, clove, and nutmeg are also great additions) A pinch of black pepper (to enhance the absorption of curcumin) Two teaspoons of keto sweetener (such as monk fruit or erythritol) One stick of Vanilla Collagen Creamer Add all ingredients to a small saucepan. Stir until well combined and let it simmer for a few minutes. Strain it through a fine mesh sieve into a mug and enjoy this golden elixir's warm and comforting flavors! The Bottom Line Detoxing can be a fantastic way to support your health and weight loss journey, and there are convenient options from our Cleanse & Reset collection to choose from. Small changes can make a big difference, and your commitment to your detox routine is something to be proud of. Keep up with your hard work, and don't forget to stay hydrated, get plenty of rest, and take care of yourself throughout your detox journey. Here's to a vibrant and revitalized you! Sources: Plants Consumption and Liver Health | National Library of Medicine Health-Promoting Components of Fruits and Vegetables in the Diet | National Library of Medicine Beneficial Effects of Green Tea: A Literature Review | National Library of Medicine Could Apple Cider Vinegar be Used for Health Improvement and Weight Loss? | HSPI Vitamin C and Immune Function | Pub Med Curcumin: A Review of Its Effects on Human Health | National Library of Medicine

If you're following the ketogenic diet, you might think that all fruits are off-limits due to their high sugar content. That's simply not the case. There are still many delicious and nutritious fruits that you can enjoy while staying in ketosis. In this guide, we'll provide you with a comprehensive food list of keto-friendly fruits that are low in carbs and tips on incorporating them into your diet. Whether you’re new to the keto diet or a seasoned pro, you'll find helpful information and ideas for enjoying fruits on your keto journey. What Is the Keto Diet? The ketogenic diet has become increasingly popular due to its potential health benefits, especially for weight loss. Aside from weight loss, research has shown that the keto diet may have other potential health benefits. The concept behind the diet is simple yet revolutionary: high fat, moderate protein, land ow carb. The body enters the metabolic state of ketosis when you significantly reduce carbohydrate intake and increase fat consumption. During ketosis, the liver breaks down stored fat into molecules called ketones, which the body then uses for energy instead of glucose from carbs. Incorporating a ketogenic diet into your lifestyle can be a significant change. Seeking guidance from qualified professionals such as dietitians or nutritionists can be helpful if you're a beginner. These experts can provide personalized recommendations and help you meet your nutrient needs while following a ketogenic diet. They can also provide guidance on how to properly balance your macronutrients, choose nutrient-dense foods, and monitor your progress. Always consult your healthcare provider before making significant changes to your diet or lifestyle. Where Do Carbs Come In? When you're following a keto diet, the amount of carbs you can have is often limited to a certain range, typically around 20 to 50 grams, depending on your specific approach. These are often referred to as "total carbs," including fiber and sugar. Pay attention to the grams of net carbs, the total carbs minus the grams of fiber, as fiber doesn't impact blood sugar levels. You might be pleasantly surprised to find that you don't have to cut fruit completely from your keto meal plan. With careful planning and portion control, you can still enjoy some fruits while keeping your carb intake in check. Look for low-carb fruits that are high in fiber, as fiber can help offset the impact of carbs on blood sugar levels. It's all about balance. Consider saving your carb allowance for nutrient-dense veggies and some fruits that provide valuable vitamins, minerals, and fiber. By being mindful of your carb count, you can still enjoy the health benefits and tastes of fruit while staying in ketosis. What Fruits Are Not Keto-Friendly? While many fruits offer essential vitamins and minerals, some are not ideal for the keto diet because of their high sugar and carb content. The following fruit list includes relatively high total and net carb content; we recommend consuming them in small portions. Bananas: 25g of total carbs and 22g of net carbs per cup (150g) Pineapples: 20 to 22g of total carbs and 18 to 20g of net carbs per cup (165g) Mangoes: 22 to 24g of total carbs and 20 to 22g of net carbs per cup (165g) Papayas: 16g of total carbs and 14g of net carbs per cup (140g) Apples: 21g of total carbs and 18g of net carbs per cup (125g) Grapes: 26g of total carbs and 23g of net carbs per cup (151g) Oranges: 21g of total carbs and 17g of net carbs per cup (180g) Plums: 22 to 26g of total carbs and 17 to 20g of net carbs per cup (165g) There are also some moderate-carb fruits that could fit into your carb total in moderation. These fruits contain beta-carotene, which the body converts into vitamin A. Cantaloupe: 11g of total carbs and nine grams of net carbs per cup (160g) Watermelon: 11g of total carbs and 10g of net carbs per cup (152g) Fruit juices and smoothies are commonly high in added sugars, while dried fruits like raisins and dates are naturally high in sugar. For example, one-fourth cup of raisins contains 31g of carbs, and one date has about six grams of carbs. Eating fruits that are high in carbs and sugar can easily disrupt your macronutrient balance and potentially take you out of ketosis. However, with careful portion control, all fruits can be considered keto-friendly based solely on their total grams of carbohydrates in one serving. What Fruits Can You Eat on Keto? Enjoying fruits in moderation is still possible without jeopardizing ketosis. Keto fruits are naturally lower-carb and high-fiber, making them ideal for a low-carb diet. Squashes like zucchini and pumpkin are also naturally lower-carb and high-fiber fruits, but they likely won’t quite hit the fruity craving right unless you're making pumpkin pie or keto zucchini bread. These keto fruits can be incorporated into your macros without compromising your dietary goals. To satisfy your sweet cravings and stay on track, consider the following list of the best keto-friendly fruits that allow slightly larger portions without exceeding your carb limits. Avocado Avocado is a versatile fruit that is a favorite among many keto dieters. Its creamy texture and rich flavor make it an excellent source of healthy fats and dietary fiber. In addition to being low in carbs, avocados contain nutrients like potassium, vitamin C, and vitamin K. They are also known for their high content of monounsaturated fats. One of the best things about avocados is their versatility in recipes. They are a great addition to smoothies or baked goods for a creamy, rich texture. They can be mashed and spread on toast or used as a topping for salads and tacos. Berries Berries are one of the best choices for a low-carb or ketogenic diet, as they generally have the lowest amount of carbohydrates per serving. Some of the most keto-friendly berries include blackberries, raspberries, and strawberries. Blueberries have a higher carb count but can still fit into macros at a smaller serving size. Blackberries are a fantastic source of vitamin C, vitamin K, and manganese. A half-cup serving contains only 3.5 grams of net carbs. Raspberries have a high fiber content, providing eight grams of fiber per cup. A half-cup serving of raspberries contains 3.3 grams of net carbs. Strawberries are another popular berry choice, as they are rich in vitamin C, manganese, and folate. A half-cup serving of strawberries contains 5.5 grams of net carbs. Select fresh berries over dried or canned options, which may contain added sugars. Enjoy fresh berries with keto whipped cream, or bake them into a berry crisp.  Star Fruit Star fruit, also known as carambola, has a unique tangy-sweet flavor and low carbohydrate content. It contains only three to four grams of net carbs per 100 grams, making it a relatively low-carb fruit option. You can also use star fruit slices as a topping for keto-friendly salads or as a decorative element in a fruit salad. Its distinctive star shape can make any dish visually appealing while adding a tangy and slightly sweet flavor to your keto meals. Pomegranate  Pomegranates are a delicious fruit with a unique, tangy flavor. They are also an excellent option due to their relatively low carbohydrate content. One-half cup of pomegranate seeds contains about 12 grams of carbs with 3.5 grams of fiber. Pomegranates are also a great source of vitamins C, K, and flavonoids. Plus, their seeds add a fun crunch to any dish or snack. Add pomegranate seeds to a salad, smoothie, or yogurt for flavor and nutrition. Cranberries Cranberries are a tart and tasty fruit typically associated with the holiday season. While not the lowest in carbs, they can still be enjoyed in moderation. One way to enjoy cranberries is to make your own sauce using keto-friendly sweeteners like stevia or erythritol. Add fresh cranberries to your favorite keto smoothie for extra flavor and nutrition. For a refreshing summer treat, try making a keto-friendly cranberry sorbet. Simply blend fresh or frozen cranberries with coconut milk, lemon juice, and a keto sweetener like monk fruit or stevia.  Freeze the mixture in an ice cream maker or a shallow dish in the freezer, occasionally stirring to prevent it from getting too icy. Serve the sorbet with a whipped cream dollop or fresh berries for a delicious and guilt-free dessert. Limes Limes can be a versatile and flavorful addition to a ketogenic diet. These tangy citrus fruits are low in carbohydrates, containing just five grams of net carbs per 100 grams. Their zesty flavor can add a burst of acidity to beverages, dressings, and sauces without significantly impacting carb intake. Enjoy the zesty and refreshing flavor that limes can bring to your keto-friendly meals and drinks! Use freshly squeezed lime juice in homemade dressings, marinades, and beverages for a burst of flavor without added sugars. Don't forget about lime zest for added aroma and taste. Kiwi With its sweet flavor and vibrant green color, kiwi can be a delicious and nutritious addition to a ketogenic diet. They are relatively low in carbohydrates, containing around 12 grams of net carbs per 100 grams. Try making a kiwi smoothie, kiwi salsa, kiwi salad, kiwi dessert, or kiwi skewers for creative and low-carb options. They are packed with essential nutrients such as vitamin C, vitamin K, and vitamin E, making them a nutrient-dense fruit choice for a well-rounded keto diet. What Are Some Other Sweet Keto Snacks? Following a keto diet doesn't mean you must abandon sweet treats altogether. Plenty of delicious, keto-friendly options exist to satisfy your sweet tooth. Dr. Kellyann's Keto Brownies, made with pumpkin puree and our Chocolate Bone Broth Protein Powder, are a guilt-free indulgence and perfect for satisfying your cravings. Dr. Kellyann's keto-friendly line of products offers a range of other delicious options for those following a keto diet. For a refreshing summer treat, try making a keto smoothie using ingredients like frozen berries, unsweetened almond milk, and a packet of our chocolate or vanilla Collagen Shake or Smoothie. Not only is this smoothie low in carbs and high in healthy fats, but it's also a great way to cool down on a hot day. The Bottom Line The keto diet can be challenging, but with careful planning and attention to nutrition, it is possible to indulge your sweet tooth without compromising your health goals. Remember to stay positive, stay motivated, and enjoy your journey! Sources: U.S. Department of Agriculture (USDA) Food Database The Ketogenic Diet | National Library of Medicine Is the Keto Diet Safe? What are the Risks? | UChicago Medicine   LEARN MORE ABOUT KETO >  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.  

Say hello to your acquaintance, protein – the essential nutrient we all recognize as crucial for our well-being, especially when it comes to fitness and staying lean. Despite its reputation, protein-packed foods like Dr. Kellyann’s nourishing bone broth aren't reserved for gym enthusiasts alone! Protein is the most prolific, naturally occurring nutrient in the body — it’s in your hair, skin, nails, ligaments, tendons, cartilage, and bones, among other parts! The human body is estimated to have over 10,000 different proteins that keep it functioning optimally. It is required for virtually every task your body needs to complete, which is why it's one of the three macronutrients we need to survive (alongside carbohydrates and fats). In this article, we'll explore four compelling reasons why incorporating protein-rich bone broth into your daily routine might be the next nutritional decision you make for your self-wellness journey. So, let's dive in and uncover the power of bone broth! What Is Bone Broth, and Does It Have Protein? Bone broth, a nutritional powerhouse that's been around for ages, is more than just your ordinary chicken soup. It's no surprise that wellness enthusiasts and nutritionists rave about bone broth’s numerous health benefits — packed with essential vitamins, minerals, and proteins like collagen, bone broth truly delivers. Making homemade bone broth might seem intimidating for some; after all, it requires simmering animal bones in a large stockpot or slow cooker for at least six hours. High-quality bone broth may even be simmered for 24 hours or more — in fact, we simmer ours for a minimum of 24 hours to ensure we’re getting as many nutrients out of that broth as possible. The difference between bone broth and stock lies in the ingredients and cooking process. Stocks typically include herbs, seasonings, and a mix of chopped vegetables like carrots, onions, and celery (aka mirepoix), and only need a few hours to simmer. While bone broths can also feature herbs, spices, and veggies, they're not essential to the bone broth’s nutritional value, which comes directly from just the bones themselves. The lengthy cooking time allows the animal bones to release exceptional nutrients, and depending on the bones used, most high-quality beef or chicken bone broths boast a high protein content, rich in collagen in particular, which is a welcome nutrient for supporting joint, skin, and gut health, to name a few!  This nourishing soup also contains gelatin, which may also support gut health, electrolytes that help keep you hydrated, and essential vitamins and minerals like calcium, magnesium, and potassium that work throughout your body to support its everyday functions.  What Are the Health Benefits of Bone Broth Protein? Protein is the basis of good nutrition. It is one of three macronutrients that our bodies require to produce crucial structural components like collagen and elastin, and maintain, build, and repair our muscles. There are 20 amino acids that serve as the building blocks for protein, and when protein is digested in the gut, those amino acids are released to go to work throughout the body. Here are our four favorite ways that bone broth protein (and other beneficial nutrients) can help benefit your health:  #1: Helps Support Gut Health Bone broth is a powerful ally when it comes to promoting gut health, and there are several reasons why it's so beneficial.  First and foremost, bone broth is packed with essential nutrients like collagen and gelatin that work together to support a healthy gut lining. Collagen and gelatin are particularly helpful as they coat and soothe the intestinal lining, which is crucial for the ability to move food along the GI tract.  Another reason bone broth is great for gut health is its rich content of amino acids, such as glutamine, glycine, and proline.  Glutamine is known to help maintain the integrity of the intestinal wall, which plays a role in supporting your immune function, too, since invaders can penetrate a weak intestinal wall and attack. It also aids in differentiating between beneficial and harmful bacteria, ensuring that your gut microbiome stays balanced and healthy. Glycine and proline, on the other hand, contribute to digestive health by stimulating the production of stomach acids, which help break down fats and other hard-to-digest foods. This supports both the physical act of digestion as well as the absorption of nutrients. Moreover, these amino acids may also assist in lubricating the intestinal walls, allowing food to pass through as it should and helping to keep things regular.  Bone broth's impressive nutrient profile doesn't stop there; it's also rich in essential minerals like calcium, magnesium, and potassium, which act as electrolytes and support overall gut health thanks to their roles in cell communication and muscle contraction.  So, incorporating bone broth into your diet can have a positive impact on your gut health, ensuring that your digestive system stays in tip-top shape and functions efficiently.  #2: Helps Support Joint Health Bone broth can be a fantastic addition to your diet if you're on a mission to support joint health and mobility. It's brimming with beneficial nutrients that can synergize to help keep your joints feeling fit and moving smoothly. As you probably know by now, the superstar protein in bone broth is collagen, which happens to be the main structural protein found in our connective tissues (aka, our joints!). Collagen is crucial for maintaining the integrity and elasticity of our joints, ligaments, and tendons. By regularly savoring bone broth, you're supplying your body with the essential building blocks it needs to support natural collagen production. Another joint-loving nutrient found in bone broth is glucosamine. This remarkable compound is a natural component of our cartilage, which cushions our joints and helps them glide effortlessly. Drinking bone broth can provide you with a generous source of glucosamine that aids in maintaining the overall function of your cartilage. Let's not forget chondroitin, also present in bone broth, which is another key component of that all-important protective cartilage. Chondroitin works to support elasticity and flexibility, ultimately helping to support a comfortable range of motion. In a nutshell, bone broth's potent concentration of collagen, glucosamine, and chondroitin can work in harmony to support the overall health and function of your joints. #3: Encourages Healthy Weight Loss Ask any nutritionist, and they will tell you that eating a diet rich in clean protein sourced from organic, high-quality plants, nuts, whole grains, and animals is a healthy way to approach weight loss.  For many people, though, meal planning and prepping protein-packed lunches, snacks, and entrees can be overwhelming and stressful. Dr. Kellyann makes supplementing your body's natural protein production easy with convenient, just-like homemade bone broth liquids and powders. Bone broth is high in protein, which is known to help keep you feeling fuller for longer. By incorporating bone broth into your meals or even as a snack, you may find yourself less likely to reach for unhealthy, calorie-dense options when hunger appears (especially if you’re intermittent fasting!). Protein is also crucial for building and maintaining lean muscle mass, which can, in turn, help support your metabolism. In addition to protein, bone broth contains additional essential nutrients that play a role in supporting a healthy metabolism. A well-functioning metabolism is vital for efficient calorie burning and weight management. Moreover, bone broth is typically low in calories, making it an excellent choice for those looking to maintain a calorie deficit without sacrificing nutrition. Lastly, as we've discussed earlier, bone broth can be beneficial for gut health. A healthy gut means proper digestion and nutrient absorption, which is essential for maintaining a healthy weight. So, by nourishing your gut with bone broth, you're not only supporting your digestive system, but also fostering an environment that promotes healthy weight management.  #4: It Helps Support Skin Health If you're looking for a natural and delicious way to give your skin some extra love, bone broth has just the ingredients. This amazing elixir is packed with nutrients that work together to keep your skin looking and feeling its best, and by now, we have an idea that you’ll be able to predict how the nutrients we’ve talked about can offer benefits for your skin, in addition to your gut, joints, and metabolism! Of course, let’s talk protein first — we know there’s a lot of collagen in bone broth, and when it comes to skin, collage plays a crucial role in maintaining elasticity and firmness thanks to its responsibility as a structural protein. As we get older, our collagen production decreases, but sipping on bone broth can provide your body with the building blocks it needs to retain that youthful-looking plumpness.  Remember the amino acids glycine and proline from the gut section? On top of helping to support the production of new intestinal cells, they also help support the production of new skin cells, too. These amino acids help your skin with its natural regeneration process, which helps it look smooth, fresh, and radiant. Finally, a few new players: the minerals zinc and selenium. Zinc plays a key role in skin maintenance, while selenium helps your skin stay resilient against daily environmental stressors.  By enjoying bone broth regularly, you're nourishing your skin from the inside out and helping it stay healthy and strong. The Bottom Line Bone broth is the “liquid gold,” protein-rich superfood that deserves a spot in any daily routine. There’s a reason why celebrities and nutritionists alike swear by its gut-supporting, skin-rejuvenating, joint-maintaining, wellness-supporting powers!  Do your health a favor, and start adding two servings of Dr. Kellyann’s bone broth to your daily routine! Explore Dr. Kellyann’s powdered bone broth for savory flavors like French Onion or Thai Lemongrass, Dr. Kellyann’s liquid bone broth in Organic Chicken or Beef, or give bone broth protein a try in chocolate or vanilla! Sources: The Power of Protein | Harvard Health Publishing How Much Protein Do You Need Everyday? | Harvard Health Publishing Collagen | Harvard T.H. Chan School of Public Health Chondroitin and Glucosamine | Drugs.com Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth | National Library of Medicine The Role of Glutamine in the Complex Interaction between Gut Microbiota and Health: A Narrative Review | National Library of Medicine Chicken Soup | Drugs.com Bone Broth vs. Stock: Which is Better? | Cleveland Clinic Collagen | Cleveland Clinic Healthy Gut, Healthier Aging | Harvard Health Publishing

When you think of breakfast, it’s likely that the classic eggs and bacon combo comes to mind, or maybe a fruity breakfast smoothie you like to enjoy on the go.  But what about bone broth? Does this rich, savory soup have a place at the table? Let’s dive into the details of this nutrient-rich breakfast option, and why it deserves a spot in your morning routine! What Is Bone Broth? Bone broth is a nutritional powerhouse, packed with essential nutrients that make it an ideal choice for the most important meal of the day.  It’s thanks to bone broth’s cooking process that we can enjoy such a potent helping of nutrients — by simmering animal bones for an average of 24 hours, connective tissues release gelatin and nutrients into the water, transforming it into a delicious, nourishing soup to kick start your day.  Here are just a few of the nutrients you can expect from bone broth, and the benefits they bring with them: Gut-soothing gelatin: Helps keep your digestive system happy and moving along. Skin-restoring collagen: Revitalizes your skin by helping to support structure and a firm appearance. Muscle-supporting proteins: Helps fight cravings by supporting feelings of fullness, while also providing an important macronutrient. Hydrating electrolytes: Helps you stay hydrated while also supporting nerve function. Essential minerals: Magnesium, phosphorus, potassium, and calcium all play a range of important roles, from supporting muscle contractions to building strong bones. Amino acids: Glutamine, glycine, and proline — amino acids serve as the building blocks for protein. Other compounds: Glucosamine and chondroitin work together to support joint health and mobility.  What Are the Benefits of Drinking Bone Broth for Breakfast? With all these incredible ingredients, it's easy to see why bone broth is a go-to choice that puts health and vitality on the breakfast menu.  Let’s dive into the three main benefits that these bone broth nutrients work hard to deliver: Prepares Your Gut for the Day Ahead Bone broth is like a soothing balm for your gut, packed with amino acids and organic compounds like glucosamine and chondroitin that help your digestive system do its many jobs. These ingredients can help ensure that the intestinal cells lining your gut are healthy and ready to work, which ultimately supports the functions of your digestive tract.  Plus, amino acids like glycine and proline can help with the breakdown fats and other harder-to-digest foods, helping food pass through your intestines at a healthy pace. Good gut health is essential for weight loss, fat burning, and even supporting normal cholesterol levels. That's where glutamine, another vital amino acid in Dr. Kellyann's bone broth, comes in. It plays a significant role in supporting gut health by helping your body distinguish between harmful and beneficial bacteria in your gut. Having a healthy balance of good bacteria in your gut is crucial for overall well-being. Bone broth can help your body flush out the extra gunk it doesn’t need while also setting the stage for the good stuff.  So, not only is bone broth tasty, but it's also a powerful ally in your journey to good gut health and overall wellness. Helps Keep You Feeling Full Dr. Kellyann's bone broth products are crafted from high-quality, grass-fed beef protein, using only organic and non-GMO ingredients for maximum nutritional goodness. With 16 grams of protein per serving, it takes the hassle out of meal planning without taking our the macronutrients you need to thrive. Imagine swapping out two sugary, high-calorie snacks for two servings of Dr. Kellyann's bone broths daily – belly fat has no chance against the clean protein in these nourishing bone broth products (as part of a balanced diet plan, of course!).  Moreover, bone broth is an excellent companion for intermittent fasting. Dr. Kellyann understands the benefits of fasting and has seen firsthand its incredible impact on weight loss goals. Sipping on bone broth during fasting periods can make it easier to satisfy cravings without breaking your fast, while still providing essential minerals and vitamins that help ensure your fasting routine is still nourishing your body’s needs. Supports Energy Levels Bone broth is more than just a partner in your weight loss journey — it can also help bolster your energy levels through the day. This might be because it has the potential to support your sleep at night since the nutrients and amino acids in bone broth can actually lend a hand in your body’s production process of melatonin, which is the hormone your body produces to let you know it’s time to sleep.  By consuming bone broth, you're helping your brain signal to your body that it’s time to rest, which can help ensure you’re getting the ZZZs that are directly related to your energy levels in the daytime.  Plus, with 16 grams of protein in every serving of Dr. Kellyann's bone broth powders, you're giving your body the nutritional fuel it needs to generate its own energy. But that's not all — like we mentioned above, bone broth is packed with essential vitamins, minerals, and electrolytes like magnesium, calcium, and potassium. These nutrients help your body stay hydrated, energized, and functioning optimally at a cellular level.  So, not only does bone broth taste great, but it's also a fantastic way to keep your body feeling its best and doing what it’s supposed to do! How Can You Enjoy Bone Broth in the Morning? Wondering how you can kickstart your day with a savory cup of Dr. Kellyann’s bone broth?  Try sipping on a warm cup of bone broth, seasoned with your favorite herbs and spices for a comforting morning beverage.  Or, give your morning scramble a twist by cooking your eggs in bone broth for an extra boost both nutrient-wise and flavor-wise.  You can even mix bone broth into savory oatmeal or quinoa porridge, adding a depth of flavor and a boost of health benefits.  Don't forget to experiment with different veggies and seasonings to create a nourishing, tasty, and satisfying bone broth breakfast experience that'll energize your day! The Bottom Line Skip the processed meats and cereals and pour yourself a hot mug full of ancient nutrition — your body will thank you for it by helping you to feel full, energized, and ready to take on the day! Sources: The Power of Protein | Harvard Health Publishing Collagen | Harvard T.H. Chan School of Public Health Chondroitin and Glucosamine | Drugs.com Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth | National Library of Medicine The Role of Glutamine in the Complex Interaction between Gut Microbiota and Health: A Narrative Review | National Library of Medicine Chicken Soup | Drugs.com Bone Broth vs. Stock: Which is Better? | Cleveland Clinic Healthy Gut, Healthier Aging | Harvard Health Publishing Foods That Are High in Electrolytes | Medical News Today   DISCOVER MORE BONE BROTH BENEFITS >  Top 5 Health Benefits of Chicken Bone Broth — Discover chicken bone broth's unique benefits for immune and gut health. >  Changing Children's Lives | A Special Message — Inspiring transformation stories from real people.

You may have seen collagen peptides listed on the ingredient label of popular supplements and skin care products, but what are peptides? And do they work to do anything for skin, gut, and joint health?  Read on to discover why some doctors, including Dr. Kellyann Petrucci, think collagen peptides may be just the tool you need to support you from the inside out. What Is Collagen, and Why Is It Important? Collagen might bring to mind fillers and injections, but it's actually our body's most abundant protein, keeping our skin youthful and supporting gut and joint health! This amazing protein acts like scaffolding, connecting our skin, ligaments, tendons, joints, and bones, while also working to keep joints flexible. There are 28 types of collagen, but there are five primary types (noted by the Roman numerals I, II, III, IV, and V) that do most of the work.  Type I collagen, which makes up 80 to 90 percent of our skin's collagen, is produced by fibroblasts, cells that also create two additional structure-supporting components called elastin and hyaluronic acid. Together, collagen, elastin, and hyaluronic acid keep our skin firm and youthful.  Sadly, our body's collagen production starts to slow down as early as our twenties. Factors like sun exposure, alcohol, and nicotine can also speed up this decline, causing our collagen production to decrease by one to two percent per year.  But don't worry! Research shows that consuming collagen hydrolysate (aka collagen peptides) in foods or supplements can support fibroblast production, which in turn supports our body’s production of collagen, elastin, and hyaluronic acid. This not only encourages a youthful skin appearance, but also promotes gut and joint health.  What Are Collagen Peptides? Collagen peptides are small, easily digestible protein molecules derived from collagen. These peptides are obtained by breaking down collagen into shorter chains of amino acids (i.e. the building blocks for all proteins), acting as the building blocks for healthy skin, bones, and connective tissues.  Consuming collagen peptides in foods or supplements can support your body’s collagen levels, promoting firm, youthful-looking skin, supporting your joints, and aiding digestion.  With that, let’s talk about the benefits of collagen (and collagen peptides) in more detail below, starting with our skin. Supports Younger-Looking Skin Collagen production can be impacted by both intrinsic factors (genes and hormones) and extrinsic factors (environmental free radicals). For instance, sun damage can affect collagen in the skin, contributing to wrinkles and fine lines. To minimize these signs of aging, it's crucial to consume collagen-rich foods like bone broth and avoid harmful factors like sun damage and nicotine. Dr. Kellyann recommends clean, grass-fed bovine collagen hydrolysate for easy digestion. Plus, as our collagen production decreases, we might notice facial fat redistribution, fine lines, wrinkles, or sagging since we don’t get as much of that structural support collagen is crucial for. Thankfully, consuming collagen-rich foods or supplements with collagen peptides can help restore our skin's natural radiance. Dr. Kellyann's collagen hydrolysate is made using a proprietary method that perfectly produces high-quality, pure organic beef collagen protein. This results in super-concentrated, easily digestible collagen, allowing your body to absorb collagen peptides for nourished, glowing skin. Supports Healthy Digestion When digested, collagen peptides release amino acids, which are the building blocks for proteins in our body. These amino acids are absorbed and distributed through our bloodstream, providing numerous benefits. Collagen is packed with amino acids like glycine, proline, glucosamine, and glutamine, as well as minerals like chondroitin. Glycine can help support digestion by supporting the production of stomach acid, which helps break down fats and hard-to-digest foods. This can, in turn, help support regularity, overall wellness, weight loss, and even healthy cholesterol levels. Glucosamine and chondroitin work together in the gut, promoting mucus production for smooth digestion. Another fantastic amino acid from collagen peptides is glutamine, which plays a crucial role in gut health. Glutamine helps maintain a healthy gut biome by supporting the cells that make up your gut! For example, it can help support the growth of intestinal cells, then provide a protective effect over those cells as they carry out their jobs within the digestive tract.  So, embrace collagen for a happy, healthy gut and overall wellness! Supports Joint Health Because collagen is such a crucial component of our joints, decreased collagen production with age can make us feel a little less limber than we used to. Collagen, and the amino acids contained inside, keep our cartilage stretchy. When that production slows, we may feel “creaky” and stiff as we go through our day-to-day activities.  The amino acids glycine, glutamine, hydroxyproline, proline, and chondroitin, work together to keep our bones and joints lubricated and flexible.  Collagen peptides can help to support joint health and mobility, with the amino acid proline offering the bonus effect of helping to maintain the health of tissues surrounding the joints, too! Which Is Better: Collagen or Collagen Peptides? If you want to restore that feeling of nourished flexibility to your skin while supporting your gut and joint health, collagen peptides can help.  That said, collagen isn’t bad, it’s just that collagen peptides are more easily absorbed by the body. Because collagen peptides are broken down into more easily digestible components, they’re more easily absorbed and can be put to some serious work! We’re such fans that we offer hydrolyzed collagen powders, shakes, and smoothies so you can have a variety of options to work rejuvenating collagen into your own unique lifestyle. What Are Good Sources of Collagen Peptides? We recommend Dr. Kellyann’s flavorless collagen peptide powder — it’s versatile and can be added to coffee, smoothies, shakes, and really any other recipe you can think of! It’s free of hormones and antibiotics, plus it pairs well with The Bone Broth Diet and many other dietary preferences and wellness programs.  Besides her popular peptide powder, Dr. Kellyann also offers collagen coffee, creamers, coolers, shakes, and hot cocoa. It’s never been easier to get your daily allowance of collagen in whichever convenient form you choose. You can also add more collagen to your diet by eating foods that are naturally rich in collagen protein.  For example, vegetables like red leafy greens (think chard), and lean meats like fish can support your body’s collagen supply. As a bonus, these foods can also contain other valuable nutrients, such as omega-3 fatty acids, vitamin C, iron, and lycopene. Collagen Peptide Recipe Ideas Incorporating flavorless collagen peptide powder into your daily routine is a breeze with these tasty, convenient recipes. Get creative with these delightful ideas: Smoothie Boost: Supercharge your morning smoothie with a scoop of collagen peptide powder. Blend it with your favorite fruits, greens, and a liquid base like almond milk for a nutritious, energizing start to the day. Protein Pancakes: Mix collagen powder into your pancake batter for a protein-packed breakfast. Combine gluten-free oats, eggs, mashed bananas, and a scoop of collagen powder for a gluten-free, delicious treat. Collagen Coffee: Elevate your daily coffee or tea by stirring in collagen powder for a healthy, frothy beverage. This seamless addition will keep your skin glowing and your joints strong! Or, you can save yourself the prep time with our Collagen Coffee.  Overnight Oats: Prepare a jar of overnight oats by combining rolled oats, yogurt, milk, chia seeds, honey, and collagen powder. Refrigerate overnight and enjoy a nutritious breakfast on-the-go! Chia Seed Pudding: Create a delightful chia seed pudding with coconut milk, chia seeds, honey, and collagen powder. Let it set overnight for a creamy, protein-rich snack or dessert. Energy Bites: Make no-bake energy bites with a mix of oats, nut butter, honey, and collagen powder. Roll them into bite-sized balls for a portable, healthy snack. Veggie Dip: Whip up a delicious veggie dip by blending Greek yogurt, herbs, and collagen powder. Enjoy with your favorite raw veggies for a protein-packed snack. Collagen-Infused Nut Butter: Blend your favorite nut butter with collagen powder for an upgraded spread. Use it on toast, smoothie bowls, or as a dip for fruit. Healthy Baked Goods: Add collagen powder to your favorite recipes for muffins, cookies, or brownies. This sneaky addition will boost protein content without compromising flavor! Get inspired by these easy recipes and enjoy the rejuvenating power of collagen peptides in your everyday meals and snacks! The Bottom Line Taking charge of your health and wellness has never been easier. Restoring a youthful appearance no longer requires a trip to the plastic surgeon's office — it can start right from your own kitchen with a few tasty, well-selected ingredients.  Support your body’s collagen levels by adding a scoop of Dr. Kellyann’s Flavorless Collagen Peptide Powder to your favorite meal today.  Sources: Skin Collagen Through the Lifestages: Importance For Skin Health and Beauty | Plastic and Aesthetic Research Listing of Vitamins | Harvard Health Publishing Everything You Should Know About Collagen Peptides | The Cleveland Clinic 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain | National Library of Medicine Role of Collagen Hydrolysate in Bone and Joint Disease | National Library of Medicine Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth | National Library of Medicine Collagen | Harvard T.H. Chan School of Public Health  The Role of Glutamine in the Complex Interaction between Gut Microbiota and Health: A Narrative Review | National Library of Medicine Glutamine Restores Tight Junction Protein Claudin-1 Expression in Colonic Mucosa of Patients With Diarrhea-Predominant Irritable Bowel Syndrome | National Library of Medicine

Gut health has risen in popularity as we become more health-conscious consumers. Buzzwords like “leaky gut” are hot topics because so many people can relate to pesky GI issues like feelings of bloating and fatigue, but they aren’t quite sure what to do about it.  A big problem is that saturated fats, simple carbohydrates, and refined sugars are wreaking havoc on a critically important system for our wellness, and it’s time to take action. What if you could give your gut some backup with a cup or two of savory bone broth?  Bone broth is a superfood that has the nutrients your gut needs to do what it should, while also offering benefits for other areas of health like joint mobility and skin health, too. Let’s dive into everything you need to know about bone broth for gut health! First of All, What Is Bone Broth? Let's talk about how bone broth goes beyond your average grocery store broth or stock. This nourishing, gelatinous elixir is packed with vitamins, minerals, and compounds that can help rejuvenate your gut health by giving your gut the nutrients it needs to thrive. What sets bone broth apart is its slow-cooking process — we simmer ours for at least 24 hours to get as many nutrients out as possible (not to mention it’s great for the flavor, too!). This extended cooking time allows the marrow bone cartilage to release collagen-rich gelatin and other beneficial compounds like vitamins and minerals that can benefit your gut wellness in more ways than one. Plus, the goodness doesn't stop at the gut. Dr. Kellyann's bone broth is loaded with collagen proteins that support your skin, hair, nails, bones, ligaments, and joints, too! Our recipe is as wholesome as homemade, offering dense, rich nutrition without the hassle of babysitting your broth. How Can Bone Broth Help Support Your Gut? Our gut does more than we probably give it credit for. On average, the gut is 30-feet-long, and has its own nervous system? The Enteric Nervous System is composed of over 100 million nerves, which is why some experts refer to the gut as the “second brain,” and also why what’s called the “gut-brain connection” is being explored now more than ever before. The gut is home to over a trillion microbes, including bacteria, yeast, and even fungi, most with the job of breaking down and digesting food. These gut microbes (both helpful and not-so-beneficial) collectively make up your gut microbiome.  These microorganisms play a role in defending the gut from harmful invaders and generate the organic chemicals and nutrients the body needs. Healthy gut microbes may even play a role in strengthening the immune system and supporting heart health.  The facts are that 1) gut health needs to be taken seriously, and 2) what we put in our bodies determines our gut health. Gut microbes need the right nutrients to function as they should, and sipping on the soothing goodness of Dr. Kellyann’s bone broth can help deliver some of those compounds. Bone broth contains vitamins and minerals like potassium, magnesium, and calcium that also act as electrolytes that our bodies require.  Let’s look at some of the specific benefits bone broth can offer to your digestive tract.  Promotes a Healthy Gut Microbiome Remember those trillions of gut microbes that need healthy bacteria to feed on to flourish? Gut microbes need healthy bacteria, or prebiotics, to keep them fueled and working hard for your health.  When you supply gut microbes with healthy prebiotics, they leave behind a substance called postbiotics. Postbiotics are compounds like vitamin B, vitamin K, and amino acids that work to help maintain the balance of good to bad bacteria through your GI tract. Encourages Digestion Glycine and proline, two abundant amino acids in collagen-rich bone broth, play a vital role in supporting your gut health.  They can help with the production of stomach acid, which in turn can assist in breaking down fats and other hard-to-digest substances.  Coupled with enhanced mucus production, this process enables food to glide more smoothly through your GI tract, supporting digestion from early on in the digestive process.  As a bonus, some individuals get extra support for healthy cholesterol levels as a result of these amino acids working their magic in the gut. Supports Hydration Dr. Kellyann's bone broth is packed with minerals that serve many essential functions in our bodies. Interestingly, several of these minerals also act as electrolytes, which play a crucial role in maintaining hydration levels. Electrolytes can also help regulate blood pressure, support blood clotting, and even assist in the daily maintenance of organ tissue. Because of these key responsibilities, electrolyte deficiencies can lead to symptoms like intense thirst, fatigue, confusion, nausea, or even fainting. By incorporating nutritious bone broth into your daily routine, you can ensure your diet contains enough electrolytes to keep you hydrated, while also getting a delicious helping of liquids to help with the hydration effort, too.  Supports Your Intestinal Walls Dr. Kellyann’s bone broth contains clean, grass-fed collagen proteins. When collagen is digested in the gut, it is further broken down into amino acids. Amino acids are needed to make new proteins in the body, which is why they’re often referred to as “the building blocks” of protein.  Glutamine, an amino acid also present in collagen, helps to support the natural creation of new intestinal cells, while also serving to offer a protective role for existing intestinal cells that line the gut wall.  The gut lining comprises over 4,000 square feet, and improper gut health can lead to tears or cracks in that lining. In fact, this is where the term “leaky gut” comes from, which is why it’s so important to support your gut down to the cellular level! How Should You Drink Bone Broth for Gut Health? If you're new to bone broth and gut health, we recommend starting with Dr. Kellyann’s 3 or 5-Day Cleanse and Reset Kit to help push the restart button for your GI system. By working to naturally cleanse the gut and replenishing it with the wide array of powerful nutrients in bone broth, it’s an easy way to kickstart your gut wellness journey.  Dr. Kellyann suggests sipping her bone broth twice daily for the best results. Replacing sugary snacks or caffeinated beverages is a great way to work bone broth into your daily routine while nixing drinks that are better left out in the first place. Not to mention, 16 grams of clean, grass-fed protein can help fill your gut and keep you feeling fuller for longer, a welcome benefit for those of us looking to shed a few pounds on the way, too.  Plus, Dr. Kellyann's Bone Broth is brimming with vitamins, minerals, and other organic compounds that can help support not only your gut health, but other crucial parts of your overall health.  Calcium, one of the essential minerals in Dr. Kellyann's bone broth, plays a critical role in maintaining healthy bones as we age. Additionally, our bone broth contains other valuable minerals, such as magnesium (important for nerve function), phosphate (helps form bones and teeth), and potassium (important for muscle function). Moreover, bone broth boasts two organic compounds known for promoting joint health. Glucosamine supports cartilage, providing cushioning for your joints. Meanwhile, chondroitin supports proper joint lubrication, which ultimately supports your ability to stay active and fit! How To Work Bone Broth Into Your Daily Routine Incorporating bone broth into your daily routine for gut health can be simple and delicious. Here are a few tips for getting gut-supporting bone broth into your regular routine: Start your day: Sip a warm cup of bone broth each morning to gently wake up your digestive system. Midday boost: Replace sugary or high-calorie snacks with a cup of bone broth for an energizing, gut-friendly option. Soups, stews, and sauces: Use bone broth as a nutritious base for your favorite soups, stews, or even chili recipes; don’t pass on bone broth as a base for sauces and gravy, either! Gut-friendly additions: Include herbs and spices like ginger or turmeric for extra gut-soothing goodness. Consistency is key: Enjoy bone broth regularly to help maintain a healthy and happy digestive system. Which Foods Can Damage Gut Health? Eating processed foods or foods that contain saturated fats, refined sugars, and excess artificial preservatives and fillers can wreak havoc on your gut biome and leave the microorganisms starving for nutrients. Foods with these ingredients high on the list are often referred to as “empty calorie foods” because they lack the nutrients our bodies require even though they usually come with a hefty calorie count. Instead, indulge in foods with high amounts of fiber, which are our gut microbes' favorite type of food. Fiber generally doesn’t break down in our digestive systems; it is passed on to the microbes to serve as fuel, and our gut microbes need it every day.  The Bottom Line The health of our second brain may be just as important as the main brain, so make sure you’re keeping your gut in mind when you pick out your meals for the day. Thankfully, adding Dr. Kellyann’s bone broth is a simple and convenient way to invest in optimal gut health daily! Sources: What Are Postbiotics? | Harvard Health Publishing Healthy Gut, Healthier Aging | Harvard Health Publishing Leaky Gut:What is it And What Does it Mean For You? | Harvard Health Publishing 4 Essential Nutrients: Are You Getting Enough? | Harvard Health Publishing What Are The Best Foods to Aid Digestion? | Medical News Today Scientist Investigate How Our ‘Second Brain” May Influence Gut Disorders | Medical News Today Not Only Does Our Gut Have Brain Cells, it Can Grow New Ones | Medical News Today Bone Broth vs. Stock: Which is Better? | Cleveland Clinic Collagen | Cleveland Clinic Foods That Are High in Electrolytes | Medical News Today Chondroitin and Glucosamine | Drugs.com Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth | National Library of Medicine The Role of Glutamine in the Complex Interaction between Gut Microbiota and Health: A Narrative Review | National Library of Medicine

Too many people are convinced that going keto means repeatedly eating the same bland foods. But that can’t be further from the truth! No matter the time of day, there are keto recipes for anyone to love.  Are you looking for simple keto breakfast ideas so you can love breakfast time again? We’ve curated eight ideas you can make in no time. They’re so good, everyone in the family will want to try them, too!  What Is the Ketogenic Diet?  The ketogenic (keto) diet involves eating foods high in protein and healthy fats. There are minimal or no carbs included in a keto diet. This puts the body in a state of ketosis, which occurs when fat is converted into energy instead of glucose.  Most people use keto as a weight loss strategy. While keto has existed since the 1920s, it gained popularity in the 1990s and remains a popular diet choice today due to its health benefits. What Breakfast Foods Are Not Keto? Keto is an extremely low-carb diet, meaning you should have virtually no net carbs in your diet, even if they are in certain fruits and veggies. Apples, bananas, and similar fruits that are high in sugar and carbs should be avoided or eaten only occasionally. Many breakfast bakes and bread are also high in carbs and thus aren’t keto.  Avoid bagels, cinnamon rolls, crepes, and muffins unless marked as keto-friendly. Luckily, there are many keto-friendly recipes, such as keto blueberry muffins, that can help you enjoy your breakfast favorites without breaking your diet! Most cereals have carbohydrates. Worse, many kinds of cereal are sugary and lack nutrients. Everyday breakfast staples like yogurt and baked goods are filled with carbs and sugars. Keto-specific cereals are available but can be pricey and less filling than other breakfast options.  Keto-friendly, low-carb breakfast foods aren’t difficult to find, but be careful to choose ones without hidden carbs or sugars!  You can avoid accidentally eating a carb-heavy or sugary breakfast by looking at the nutritional information on the product or making your keto-friendly breakfast.  8 Easy Keto Breakfast Ideas Are you trying to make more homemade meals? Are you in a hurry or just don’t like making breakfast every day? All eight of these recipes are quick and easy to make — plus, they can leave you with leftovers you can eat for the rest of the week! Keto Frittata Like an omelet, frittatas combine eggs and other ingredients to make a tasty, protein-packed breakfast. You can customize them how you like, with different meat, veggies, and other keto-friendly ingredients. They also make an excellent brunch!  Ingredients: Three teaspoons of ghee or two teaspoons of coconut oil ⅛ cup of shallots or onions, chopped Eight large eggs ¼ teaspoon of salt ¼ teaspoon of black pepper ⅛ teaspoon of nutmeg Ham, turkey, or sausage Instructions:  Preheat your oven to 350 degrees. Melt the ghee or oil in a skillet made of cast iron or other oven-friendly material. Cook your shallots for three to five minutes. Whisk the eggs with salt, pepper, and nutmeg in a large bowl. Pour the egg mixture into the skillet and use a fork to distribute the ingredients evenly in the egg mixture. Cook for one to two minutes or until the eggs begin to firm. Add your meat of choice and cook for about 10 minutes or until crispy and no longer pink.  Place in a pan. Put the pan in the oven for 20 to 30 minutes or until puffy. Stick a knife in the middle of the frittata to ensure it is fully cooked. Garnish as desired, then slice and serve.  You can refrigerate any leftovers.  Keto Pancakes Yes, you can have pancakes on keto! You’ll just need to adjust a typical pancake recipe with a few alternatives. The best part is that you don’t have to give up its sweet taste or fluffy texture, even with the alternative recipe. Ingredients: Two scoops of collagen protein powder Eight ounces of cream cheese Eight large eggs 1⁄4 cup butter One teaspoon of vanilla extract Instructions: Combine cream cheese, butter, and eggs in a bowl or a food processor. Ensure the butter and cream cheese is at room temperature for easy mixing. Mix in the collagen protein powder until thoroughly combined. Add the vanilla extract to the mix and mix once more.  Using a nonstick skillet or griddle, grease your choice of cooking medium with either cooking spray or coconut oil. Put it on medium heat and add the batter. Cook each side until golden brown.  Any leftovers should be stored in an airtight container. They can be easily reheated in the microwave or toaster oven.  Extra: If you’re looking for keto-friendly toppings, try out blueberries, sugar-free maple syrup, peanut butter, whipped cream made with monk fruit or stevia sweeteners, greek yogurt, or a few sugar-free chocolate chips.  Scrambled Eggs and Veggies An easy and classic meal, scrambled eggs and veggies can be dressed up or down! You can add cheddar cheese, mozzarella, veggies like bell peppers and zucchini, and crispy bacon with your scrambled eggs. Don’t like your eggs scrambled? Try a fried egg, egg muffins, a veggie omelet, or even a keto eggquiche to make the best keto breakfast that you can enjoy all week. Keto Waffles Like pancakes, waffles can also be converted into a delicious keto-friendly recipe.  Ingredients: Two scoops of collagen protein powder Four ounces of cream cheese Four large eggs ¼ cup of butter (melted) or coconut oil  ½ cup of almond flour One teaspoon of vanilla extract Instructions:  Mix all ingredients in a bowl or blender until they’re thoroughly mixed. Pour the mixture into a greased waffle iron, then cook until golden brown and serve.  Extra: Looking for keto-friendly toppings or additions to sweeten the deal? Throw in some blueberries, raspberries, or sugar-free chocolate chips to the mix. You can pour sugar-freemaple syrup on top and pair it with peanut butter, plain Greek yogurt, or dairy-free whipped cream.  Chia Pudding Chia pudding is an easily customizable breakfast classic that is also incredibly easy to make. With a healthy dose of chia seeds and collagen protein, it can help you feel fuller for longer — which can help put you one step closer to your bikini body. Ingredients: ⅔ to one cup of canned coconut milk One scoop of collagen protein (try Dr. Kellyann's Complete Collagen Protein) Three tablespoons of chia seeds One teaspoon of vanilla extract One tablespoon of unsweetened coconut flakes, toasted (optional) Blueberries (optional)  Instructions:  Stir coconut milk, vanilla, and chia seeds into a bowl and stir until thoroughly mixed. Refrigerate the mixture for at least an hour. Scoop into a jar or bowl and place toppings as desired.  Note: You may also consider other keto-friendly toppings for your pudding. Experiment with different mixtures as well! Try keto-friendly fruit slices and gluten-free granola, and look for more inspiration on our Chia Pudding Your Way recipe page.  Keto Smoothie Keto smoothies can be made with many flavors and nutritious ad-ins! Besides homemade recipes, you can also buy ready-to-go smoothie packs with delicious flavors like chocolate or vanilla. Ingredients: One peeled avocado Two scoops of collagen protein powder Dairy-free milk alternatives like almond milk, hemp, or coconut milk Strawberries or blueberries (frozen) Monk fruit or stevia sweetener Instructions:  Put all ingredients in a blender until smooth. Add ingredients as needed to adjust the texture. Put any leftovers in a freezer-safe container for storage. Note: Swap out ingredients to make different-flavored smoothies. For a fruit smoothie, add keto-friendly fruits, or use chocolate or vanilla protein powder for a dessert-like taste. A dollop of peanut butter is another way to get a boost of protein and is also delicious!  Keto Breakfast Casserole Savory and easy! This breakfast casserole recipe has very little prep time, but you’ll be eating it for days afterward. This makes this recipe great for anyone who loves to meal prep. Ingredients: Breakfast sausage  Twelve eggs (large) Four scallions Two cups of shredded cheese of choice (we recommend cheddar) ¾ cups of heavy cream ½ teaspoon of garlic powder ½ teaspoon of salt ¼ tablespoon of fresh chopped parsley  ¼ teaspoon of black pepper Instructions:  Preheat oven to 375 degrees and lay scallions and parsley in a greased baking dish. On medium heat, cook the breakfast sausage until brown. Whisk together the eggs, heavy cream, salt, pepper, and garlic powder in a bowl. Sprinkle in the shredded cheese.  Place the cooked sausage on top of the scallions and parsley. Pour the wet ingredients evenly across the scallions and parsley. Place in the oven for at least 20 minutes or until firmly cooked, then cool and slice. Note: Add veggies like spinach, asparagus, and other greens to add a nutritious kick!  Keto Breakfast Sandwich You might be asking how you can have any sandwich on keto. Isn’t it made with bread? That’s true, but gluten-free flour alternatives like coconut flour can give you the delicious taste of bread without the carbs.  Ingredients: Six large eggs One cup of coconut flour One teaspoon of baking powder  ½ teaspoon of salt ½ cup of coconut oil (melted) ½ cup of warm water Instructions: Whisk together the coconut flour, baking powder, and salt in a large bowl. Place and beat the eggs in a separate bowl until they are a frothy consistency. Add the coconut oil and water and mix. Mix together the wet and dry ingredients in one bowl until te dough thickens.  Preheat the oven to 350 degrees, place the batter in a greased bread pan, and bake for at least an hour. Bake a little longer if needed (at least until the center of the bread is firm and not liquid). Let the bread cool before slicing.  Once the bread is finished and cooled, assemble the sandwich with your preferred keto-friendly ingredients. Many breakfast sandwiches use eggs and a selection of meat and cheese, but you can also create new combinations to experiment with!  Note: Add a tablespoon of honey to the bread mix for a sweeter-tasting bread or add a bit of melted butter during the wet ingredient stage for a buttery taste.  Is Coffee Keto? It absolutely can be! Coffee on its own is keto-friendly. But if you enjoy your coffee with creamer, sugar, milk, and other additives, it can be a problem.  Fortunately, keto-friendly coffee and creamer are available and are often formulated with nutrients and minerals that typical coffee and creamer don’t have, sans the sugar and carbs.  Want an easy keto coffee formula? Dr. Kellyann’s Collagen Coffee is made from 100 percent Brazilian coffee beans and is a great way to start your morning! Its easy-to-make packets are perfect for those with busy schedules. Our matching Vanilla Collagen Creamer makes a perfect pairing and has an additional dose of collagen to help support your skin and weight loss goals. The Bottom Line While “typical” breakfast options are not keto-friendly, there are plenty of ways to turn your favorite breakfast meals into healthy, high-protein keto versions of themselves. From savory to sweet, we have plenty of easy-to-make options for breakfast time again and again.  Are you bored of the same recipes? You can always swap out ingredients and make modifications to make these keto breakfast recipes fresh and unique. With easy meal prep and simple ingredients, these breakfast ideas can help you reach your goals with ease. Sources: Nutritional Ketosis for Weight Management and Reversal of Metabolic Syndrome | NIH The Potential Health Benefits of the Ketogenic Diet: A Narrative Review | PMC What is the Ketogenic Diet? | Academy of Nutrition and Dietetics

Are you just starting keto, or are you a committed member of the club? Contrary to popular belief, diets don’t have to be restrictive.  Instead, the goal is generally to swap out everyday favorites with healthier alternatives. That’s why researching recipes and building a meal plan is essential before starting any diet.  Are you looking for quick lunchtime recipes that are also keto-friendly? Our guide has easy low-carb recipes ready for any day of the week!  Why Is the Keto Diet So Popular? While keto has been around since the early 20th century, keto has been in the spotlight recently for its fat-burning potential. It’s become a go-to for weight loss plans and has earned a lot of praise from people around the globe.  Those on the keto diet may notice results within a week, both with weight loss and their overall health. Some people note that keto makes them feel more focused and energetic.  Many people also like to pair this low-carb diet with a cleanse to “reset” their system. This can also help the diet produce effective results since toxins won’t be bogging down the body.  What’s the Keto Diet in a Nutshell? While there are several ways to approach the keto diet, the general idea is the same. Any keto diet relies on limiting or eliminating carbs and prioritizing protein and fatty foods to guide the body into ketosis.  Ketosis is when your body uses fat from the body instead of glucose as a source of energy, making weight loss easier. Your body turns fat into ketones, which are then used as fuel.  Without relying on glucose from sugary foods, it can be easier to avoid succumbing to old cravings over time. Instead, your diet should consist of protein-packed options and healthy fats, such as:  Meats, like fish and chicken Nuts and seeds Cheese, like parmesan, blue cheese, feta, cheddar cheese, and cream cheese Olive or canola oil Eggs Butter Instead of counting calories, people count macronutrients (macros), which are grams of fat, carbs, and protein. Some people don’t even count calories or macros and instead focus on maintaining a consistent diet. Keto meals can be incredibly filling due to the high amount of protein in each meal, thus controlling cravings and the need to overeat.  Keto is becoming easier to do with so many keto-friendly options and alternatives on the market. With plenty of recipes that are keto versions of your comforting favorites, there are fewer and fewer reasons to not give it a shot! 7 Easy Keto Lunch Ideas Looking for a delectable lunch to have any day of the week that’s also keto-friendly? No problem! Our seven quick and easy best keto lunch recipes are here for every day of the week. Quick Chicken Salad Are you looking for a classic but quick chicken salad recipe that’s both keto-friendly and tasty? In just 10 minutes, you can whip up a delicious chicken salad recipe with four servings. Ingredients:  Four cooked boneless skinless chicken halves (three to four ounces each), cut into cubes. You can also swap these out with turkey.  ½ cup of shredded carrots (about two medium-sized carrots) ⅓ cup of shredded beet (one medium-sized beet) Four cups of finely shredded purple or green cabbage  Instructions:  Toss chicken, carrots, beets, cabbage, and dressing of choice in a large bowl. You can also use a homemade dressing to marinate your chicken. Add some salt and pepper to liven up the taste, and chill in the refrigerator before serving.  You can also add a keto-friendly dressing like this homemade balsamic vinaigrette. If you aren’t a fan of chicken salad, you can quickly adapt this recipe to make tuna salad, broccoli salad, and egg salad. Cheeseburger Lettuce Wrap Easy and cheesy! This recipe satiates your need for something savory without sacrificing your diet.  Ingredients:  One pound of lean, ground, grass-fed beef  Lettuce of choice Two ounces of your cheese of choice One teaspoon of garlic powder One teaspoon of onion powder Two tablespoons of sugar-free ketchup or mustard (or both, if desired) Sea salt and ground pepper (to taste)  Chopped dill pickles (two to four) Chopped cherry tomatoes  Note: You can add, swap, or exclude any “topping” ingredients like a regular cheeseburger. Just check that any additions not on the list are keto-friendly! Instructions:  Add your ground beef and seasonings to a skillet on medium-high heat. Mince and cook until brown. Stir in sauces such as sugar-free ketchup or mustard, then remove it from the heat. On a large platter or bowl, spread out your pieces of lettuce. Top with the beef and then sprinkle on toppings of choice.  Simple Chicken Soup To make chicken soupketo-friendly, you’ll use bone broth, either homemade or prepackaged, like Dr. Kellyann's Homestyle Bone Broth powder.  Ingredients:  Three quarts of chicken bone broth ¾ pound skinless, bone-in chicken breasts  ¾ pound skinless, bone-in chicken thighs or drumsticks Four carrots, peeled and sliced  Four celery ribs, sliced Two leeks (white part only) sliced  ¾ cup of chopped parsley One teaspoon of turmeric powder  A one-inch piece of freshly peeled ginger  Two teaspoons of pink Himalayan salt  ½ to one teaspoon of ground black pepper Instructions:  Using a large stockpot or instant pot, pour in chicken bone broth and bring to a boil. Add chicken to a slow simmer with the heat on low to medium-low. After 15 minutes, remove any foam from the top with a sieve. Add carrots, celery, leeks, parsley, ginger, and turmeric powder to the stockpot.  Cover and let it simmer for at least 20 minutes or until the vegetables have softened. Remove the chicken from the pot, taking out the bones and shredding it before returning to the pot. Add salt and pepper to taste.  Note: You can use noodle alternatives, such as chickpea pasta or “zoodles” (zucchini noodles), to add to your soup recipe. Stuffed Bell Peppers Yummy and savory, our stuffed bell pepper recipe is sure to help you include your veggies in your daily diet. This recipe is so good you can hardly tell it’s healthy!  Ingredients: Four bell peppers (green) Three tablespoons coconut oil One pound of ground grass-fed, lean beef 1/2 cup of chopped onion One small zucchini, chopped 1/2 yellow bell pepper, chopped 1/2 red bell pepper, chopped One and a half cups of fresh spinach One can of diced tomatoes (14.8-ounce size) One tablespoon of tomato paste 1 teaspoon of Italian seasoning Pink Himalayan salt and pepper Instructions: Wrap your green peppers in aluminum foil and place them in a baking dish. Preheat the oven to 350 degrees and bake the peppers for 15 minutes. On medium heat, cook the meat with coconut oil until brown.  Place the meat in a separate bowl and cook the other peppers, zucchini, spinach, and onion with the remaining coconut oil. Place the meat back in the skillet alongside the tomatoes, tomato paste, Italian seasoning, salt, and pepper. Put the mixture in the green peppers and bake for another 15 minutes.  Easy Cobb Salad This cobb salad is a play on a delicious classic. Ingredients:  Lettuce (we recommend romaine)  Two boneless skinless chicken halves (cooked) One avocado Cherry tomatoes  Two hard-boiled eggs Cheese of choice Four tablespoons of chives Watercress Homemade vinegarette dressing  Instructions:  Chop the ingredients on a cutting board by dicing or slicing the cherry tomatoes, avocado, eggs, and chicken. Combine lettuce, chicken, watercress, cheese, chives, tomatoes, avocado, and chives in a large bowl. Drizzle homemade vinaigrette or greek dressing on top, and enjoy.  Note: You may also add chopped crispy bacon bits or smoked salmon to the recipe. Keto Chicken Fajitas Who doesn’t love sizzling fajitas? Recreate a restaurant favorite that’s compliant with your nutrition goals.  Ingredients:  Skinless grilled chicken or another keto-friendly meat Green, red, and yellow peppers ½ of an onion Olive oil Taco seasoning Salt and pepper (to taste) Instructions: Preheat the oven to 400 degrees. Slice chicken into strips ½ inch thick. Slice peppers and onion into thin strips. Place chicken, pepper, and onion strips on a sheet pan and lightly cover with olive oil. Dust with taco seasoning, mix well and place in the oven for 25 minutes. If you have leftovers from your fajitas, consider using gluten-freetortillas to make keto tacos. Variations and additions for this low-carb lunch idea include gluten-freetortilla chips, cauliflower rice, and lettuce leaves. Zucchini Noodles and Italian Sauce Miss pasta? You don’t have to! Zucchini noodles (“zoodles”) and similar pasta alternatives make for easy keto lunch recipes.  Ingredients:  Zucchini or yellow squash Olive oil Onion Garlic (fresh or jarred) Crushed tomatoes  Italian seasoning Sea salt Black pepper Red pepper flakes Two tablespoons of fresh basil Instructions: Zoodles: With a vegetable peeler, peel your zucchini, squash, or both for a mix. Heat the olive oil in a skillet on medium heat and cook the zoodles for two to three minutes. Do not overcook.  Italian Sauce: In a pot on medium heat, saute your onion and garlic until soft. Bring the pot to a simmer and add Italian seasoning, basil, red pepper flakes, and crushed tomatoes for 20 minutes. Add salt and pepper. Pour the sauce over cooked zoodles and store any extra in a jar.  To add protein to this meal, consider making keto-friendlymeatballs or a greek salad for your side dish. Who Shouldn’t Try the Keto Diet? In general, people who shouldn’t try keto include those with a history of eating disorders, pregnant people, and those with certain medical conditions where avoiding carbs isn’t possible. This can include people with adrenal fatigue, thyroid issues (like hypothyroidism), athletes, and children.  People with a history of eating disorders can be vulnerable when eating a keto diet because of macro-counts and strict adherence to certain foods. Additionally, children and teens are still developing and need nutrients from many sources, and keto is too restrictive for a growing body.  No matter what, you should always consult a doctor before beginning a diet plan.  Does that mean you can’t enjoy these recipes? Of course not! Anyone can enjoy these recipes, whether they’re on keto or not.  The Bottom Line With so many brilliant keto-friendly lunches, your lunch box never has to be boring. Keto lunches often include dupes of your craving go-to's, like pasta alternatives and healthier comfort foods.  These recipes have simple ingredients and short prep times and are perfect for meal prep, on-the-go lifestyles, or just a relaxing weekend at home. Remember: swap, don’t eliminate when it comes to go-to recipes! Sources: Ketogenic diets and appetite regulation | NIH Ketogenic Diet - StatPearls | NCBI Bookshelf Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes | PMC

How do you know which diet is the right solution for you? How about picking a formula that stands out because of its longevity? The ketogenic diet plan has been around for almost a century. Learn why it may be so effective at helping you shed stubborn belly fat, and discover what foods make the Yes list if you practice a keto lifestyle. What Is the Keto Diet? When you think of Keto, you may also think of Atkins, Paleo, South Beach, etc. These popular diets base their plan on the original ketogenic diet. Although similar, they are not the same as the original ketogenic diet. The keto diet begins with eating foods high in fat and protein but low in carbohydrates. 90 % of your daily caloric intake should come directly from fat. The keto diet might seem like it takes low-carbs to a new level, but the science behind it provides proof that this method works. Doctors have used the ketogenic diet since the 1920s to treat ailments like epilepsy. Dr. Atkins popularized the diet in the 1970s. He initially required participants to start his program with a strict two-week keto diet. Many of the most well-known diets incorporate some aspects of the keto diet principles into their programs. The invention of the keto diet was revolutionary in the world of weight loss because the concept came from science. After almost 100 years of testing this diet, the results are that it's virtually impossible to lose weight when you force your body to use fat for fuel. Typically, cells utilize glucose, or blood sugar, from carbohydrates to gain energy. Glucose is used as the primary power source. However, when carbohydrates are limited to 20-50 grams daily (depending on body size), the cells must gain energy from a different source. That’s where the liver comes in to help. Ketogenesis is the action by which the liver breaks down fat stored into smaller molecules called ketones. This process is the foundation of the diet. These ketones are then used to fuel the body instead of glucose, resulting in ketosis. When this occurs, ketones become the body’s primary source of power. Ketosis can occur within two to four days after eliminating most carbohydrates, but time frames may vary based on body mass. The ketogenic diet requires a high-fat intake daily, so fat-rich foods must be consumed with each snack and meal. Protein is allowed, but too much protein can hinder the liver from producing ketones. Keto dieters can expect to follow a similar nutritional breakdown for a diet consisting of 2,000 total calories daily: 165 grams of fat 40 grams of carbs 75 grams of protein What Are the Benefits of the Keto Diet? Doctors and dietitians have utilized the health benefits of the keto diet for nearly a century. It has been applied as a medical diet and a weight loss diet.  Research shows that following a keto diet, which burns fat to energize the body, may help regulate blood sugar levels in people with type 2 diabetes (in the short term) and may help lower blood pressure levels. Foods that can change blood sugar levels are part of the glycemic index. When these foods become off-limits, the pitfalls of constantly raising your blood sugar may be avoided. When blood sugar is raised, it sends a signal to insulin, directly affecting how much insulin is transmitted throughout the body. Blood sugar will dip down after insulin is released, which may leave you feeling hungry all over again.  Even worse, it can leave you craving those same junk foods. The metabolism starts feeling like it's on a ride at an amusement park, constantly spiking and dipping. The keto diet eliminates this yo-yo feeling by regulating blood sugar levels. There’s a reason why so many dieticians include low-carb diets in their weight loss repertoire. It might be the best way to jump-start your health and weight loss goals. To lose weight, you must burn fat; the keto diet does just that. Combining the keto diet with other weight loss methods may also carry certain health benefits. Keto and intermittent fasting both aim to burn fat for fuel. When you combine the benefits of intermittent fasting with a low-carb diet, stubborn belly fat doesn’t stand a chance.  Research has shown that intermittent fasting alone may lower blood pressure and cholesterol levels while helping prevent and alleviate pain or infections. Burning fat for energy has also been demonstrated to decrease the risk of obesity and cardiovascular disease or heart disease. Adding a cleanse to jumpstart the benefits of the keto diet will detoxify the body and give you a head start to better health. Dr. Kellyann’s 5-Day Cleanse and Reset makes limiting carbohydrates for beginners simple.  Dr. Kellyann’s 5-Day Cleanse and Reset kit includes all the nutrition you need for five days to help you flush out toxins and immediately start burning belly fat. Combined with a Keto Push, you will see a quick reset regarding your health. What Are the 10 Best Keto Foods To Eat? The keto diet is high-fat, but eating healthy fats is essential. Unsaturated fats, found in olive oils, walnuts, almonds, or avocados, should be eaten. Palm and Coconut Oil are examples of saturated fats that are also allowed. The benefits of the keto diet may be overshadowed if the fat content comes from unhealthy foods.  Protein is also encouraged, but don’t assume you must eat a lot of meats and processed foods. Limiting saturated fats to just 7 % of your daily intake is suggested not to raise cholesterol levels. Incorporating any of Dr. Kellyann’s “liquid gold“ bone broth into your daily routine is a straightforward way to take the stress out of prepping keto-friendly meals. Bone broth is packed with nutrients like protein, and every serving of Dr. Kellyann’s bone broth has 16 grams of grass-fed protein. The protein in bone broth will keep you fuller for longer and may help reduce sugar cravings and unneeded snacking between meals. Bone broth is low in carbs, contains nutrients and antioxidants, and contains no artificial sweeteners or added sugars.  Bone broth also contains essential nutrients like calcium, potassium, and magnesium. Dr. Kellyann’s bone broth is always fat-free, sugar-free, and dairy-free and only has 70 calories per serving and less than one net carb. In addition to adding bone broth to your keto meal plan, there are many other healthy fats and low-carb fruits and vegetables to add to your shopping list. The following can guide you to what foods to eat when following a proper ketogenic diet. 1. Meat Fat and protein are at the top of the keto food pyramid. The type of fat, protein, and meats you choose is essential. Don’t start eating processed meats to get fat and protein. Remember that fresh is best when it comes to cuts of meat. Do eat lean meats from organic and pasture-raised chickens and turkeys. Dark meat turkey is an excellent source of fat, protein, and other immune-boosting nutrients, like vitamins B-6 and B-12, selenium, choline, and zinc.  Try to stick to only grass-fed beef sources when eating red meat as they contain higher amounts of Omega 3 Fatty Acids. Avoid barbequing or grilling when cooking meats. 2. Eggs Eat eggs from organic-free range chickens, with no added hormones or antibiotics. This ensures you are eating eggs that are good for your health. Eggs contain high amounts of protein that will help keep you full in between meals.  Egg yolks contain vitamin D and are a great source of choline, a phytonutrient necessary for brain, liver, nerve, and muscle health. Eggs are versatile and great to keep stocked in the refrigerator for an easy meal any time of the day.  3. Plain Greek Yogurt Studies have shown that people who make yogurt a part of their daily diets are typically thinner than non-yogurt eaters. Eat plain, non-flavored Greek yogurts that contain no-added sugars; Greek yogurt is typically lower in carbohydrates and higher in protein. Look for the “Live and Active Cultures” (LAC) label on yogurt brands.  This label ensures there are over 100 million active cultures per gram at the time of origination. The live cultures and probiotics in many yogurts may promote gut health. Greek yogurt typically has a higher protein count than other types of yogurt.  4. Unsweetened Almond Milk Switching to a lower carb count plant-based milk, like unsweetened almond milk, is a good substitution for dairy milk. One cup of cow's milk may contain up to 259 calories, whereas one cup of almond milk only contains 29 calories.  Almond milk is also lower in sugar and saturated fat than cow's milk but higher in unsaturated fats. Almond milk contains calcium and Vitamin D.  5. Leafy Greens Many vegetables are high in carbohydrates and need to be eaten in moderation. Leafy greens, or cruciferous vegetables, belong to the Brassica family of plants and include:  Kale Brussels Sprouts Broccoli Cauliflower Collard Greens Arugula Bok Choy These vegetables contain high amounts of fiber that offset their total net carbs. These vegetables also contain immune-system-supporting carotenoids like beta carotene and lutein and vitamins C, E, and K.  6. High-Fat Veggies Vegetables are typically low in fat, but you can make them high by sautéing them in healthy fats, like olive or avocado. You can also eat vegetables with a keto-friendly high-fat dip. Most vegetables and fruits are low in fat, but there are some healthy exceptions. Avocados have high fat content and are high in monounsaturated fatty acids. One-half of an avocado may contain up to 16 grams of fat.  Avocados also contain high amounts of fiber and potassium. Avocados also contain lutein, which may promote eye health, and Oleic acids, which may help fight infections and diseases. Olives are another fruit that is keto-friendly because of their high fat content. Olives contain about 10.9 grams of fat for every 3.5 ounces. Olives may be a superfood because of the compound they have, oleuropein.  Eating olives may affect blood sugar and insulin levels, protecting against problems arising from insulin issues. It may also defend against cytotoxic actions from taking place in the body. 7. Dark Chocolate Dark chocolate is an excellent source of fat and minerals like potassium, calcium, and magnesium. Eat chocolate that is at least 70-80% dark and contains little added sugars, if any.  Dark chocolate may contain up to 42.6 grams of fat in 3.5 ounces, but most of that is saturated fat, so eat this in moderation. Dark chocolate is also an excellent source of antioxidants and flavonoids, which may have various health benefits.  8. Berries Most fruits are high in natural sugars and carbohydrates, but some berries are keto-friendly in moderation. Strawberries, blackberries, blueberries, and raspberries are low in sugar and contain fiber.  Blackberries also contain protein, but all are great sources of antioxidants. Reach for locally grown and organic berries if possible. Berries are a great way to curb sugary sweet tooth cravings.  9. Nuts and Seeds Nuts contain fats, fiber, and protein and are low in carbohydrates. Nuts are also high in magnesium and other minerals. Walnuts contain folate and Vitamin E and are high in omega-3 Fatty Acids.  Almonds, great for snacking, contain calcium and vitamin E. All nuts have different nutritional values but contain high amounts of fats. Studies suggest that eating nuts may prevent weight gain, or obesity, later in life. Try to stick to eating unsalted nuts and avoid cashews. Nuts: Almonds Walnuts Brazil Nuts Pecans Macadamia Nuts Seeds like flax seeds, chia seeds, sunflower seeds, and pumpkin seeds are high in fats and contain Omega 3-Fatty acids.  They are also a great source of nutrients and antioxidants. Chia seeds are packed with fiber, protein, iron, and calcium and have been shown to lower blood pressure. 10. Butter and Oil Olive oil, avocado oil, and coconut oils contain monounsaturated fats that contribute to better heart health. They also contain Vitamins E and K, as well as many antioxidants. Avocado oil is low in cholesterol and is high in many vitamins and minerals.  Coconut oil has been shown to help raise good cholesterol in some studies. Choose nut butter instead of hydrogenated oils or butter. Other keto-friendly oils and butter options include: Palm Coconut Lard  Butter  Cocoa Butter Eating oily fatty fish is also keto-friendly and a great source of Omega 3-Fatty Acids. Fish to look for are sardines, mackerel, salmon, and trout.  What Foods Should You Avoid on Keto? When making your keto-friendly food list, avoid processed foods and foods that contain trans fats. Fried foods, frozen foods, and most store-bought snacks contain hidden sugars, preservatives, and trans fats.  Switch to fresh foods that contain healthy fats and whole grains when preparing keto recipes, and try to avoid low-fat, high-carb foods as a rule of thumb. Avoid dairy products containing sugar like ice cream, milk, non-fat yogurt, or sweetened yogurt. Use zucchini noodles instead of store-bought pasta, or make a cauliflower pizza crust instead of ordering delivery.  Try sipping on nutritious bone broth two times a day to curb your appetite, and help you avoid snacking. Bone broth can also help soothe symptoms of the “Keto flu” many people experience when starting the diet. These symptoms can range from tiredness to nausea, but bone broth may help to alleviate the side effects. The Bottom Line A keto diet is a science-backed approach to weight loss. Starting keto may be cumbersome for some people.  Adding Dr. Kellyann’s bone broth may help ease hunger pains between meals by filling you up with protein. Arm yourself with this pre-approved keto food list before you make any of your keto-friendly recipes.  Sources: Should You Try The Keto Diet | Harvard Health Publishing Time to Try Intermittent Fasting? | Harvard Health Publishing Ketogenic Diet: Is The Ultimate Low-Carb Diet Good For You? | Harvard Health Publishing Quick-Start Guide to Nuts and Seeds | Harvard Health Publishing Is Turkey Good For You? | Medical News Today Cruciferous Vegetables and Cancer Prevention | National Cancer Institute What are the Healthiest High Fat Foods? | Medical News Today Eight Low Sugar Fruits | Medical News Today Healthful Fats For Keto and How to Use Them | Medical News Today Almond, Hemp, Oat, Soy, or Cow’s Milk: Which is Best? | Medical News Today Your Complete Guide to Choosing a Yogurt to Meet Your Needs | Harvard Health Publishing Avocados | Harvard Health Publishing Keto Diet: 1 Week Meal Plan and Tips | Medical News Today

If you hear “collagen” and think of beauty supplements, you’re not the only one. But while plenty of women use collagen to enhance their skin, hair, and nails, it’s hardly “just” meant to be a beauty supplement. Too many men overlook collagen, which means they’re missing out on valuable health benefits! Not only is collagen good for men, but it’s also a necessary building block in their overall health. Take a peek at five incredible benefits collagen can have on the body and find the collagen product that may work for you.  What Is Collagen? Collagen makes up 30 percent of your body’s protein and is essential for keeping your muscles, tendons, ligaments, skin, and joints strong and healthy. Collagen is formed with amino acids and then distributed throughout the body. You probably won’t see the effects of collagen on your joints and tendons, but you’ll definitely see it in your skin. There are five types of collagen: Type I, Type II, Type III, Type IV, and Type V. Type I collagen makes up 90 percent of the body’s collagen and is responsible for supporting your bones, tendons, ligaments, and skin, while the other types can be found everywhere from your cartilage to your blood vessels. Basically, collagen pretty much holds you together. What Does Collagen Do in the Body? From your muscular system to your skin, collagen plays a major part in supporting your health and keeping you moving throughout the day. People often underestimate the power of collagen and the role it plays in the body.  As we age, many bodily functions slow down, and that includes collagen production. As a result, it can be harder to maintain healthy muscles, joints, and skin.  Your body may show signs of reduced collagen production as early as 30 years old, which can contribute to several forms of aging. In fact, collagen decline can be behind hair loss, gray hairs, muscle mass loss, joint issues, and fine lines and wrinkles. What Are the Health Benefits of Collagen for Men? Collagen is far from just a beauty supplement. Everybody needs collagen in their body to maintain their health.  There are several notable benefits of collagen for men’s health — here are just a few of our favorites. May Support Hair Health Can collagen support hair health? Absolutely!  Hair loss is incredibly common in men. In fact, 80 percent of men experience hair loss to some degree, and a fourth of them experience it by 30 years old.  Hair loss is mostly caused by hereditary factors, but this isn’t always the case. It’s best to check with your doctor to see if hair loss is caused by hereditary factors or other issues.  Collagen supports 70 percent of the dermis, the middle layer of your skin that is responsible for skin elasticity and keeping your hair in place. Normal collagen decline can contribute to weaker skin, which can affect hair density. Another factor in hair loss is the presence of free radicals in the body. Free radicals can form in the body and attack healthy cells and proteins, including those inside hair follicles. However, collagen may block the damage from free radicals due to its antioxidant activity.  Free radicals can appear anywhere in your body, so having more antioxidants to fight off potential threats is a great way to support your overall health. May Support Muscle Growth It’s common for many people to lose muscle mass and tone as they age, and men can lose as much muscle mass as three to five percent per year after the age of 30. But rebuilding muscle mass is possible with dedication and a focused exercise plan. When combined with some good, old-fashioned resistance training, collagen peptides can help support muscle growth and strength.  May Promote Joint Health Collagen is a large player in joint health, and 80 percent of both your ligaments and tendons are made up of collagen. Without it, your cartilage can weaken, and you may start to suffer some uncomfortable symptoms. Over time, these can develop into full-blown joint health conditions. Many people use collagen supplements to help support their joint health as they age. But you don’t have to wait until you start feeling the weather in your knees to take proactive steps toward joint health. Starting collagen supplementation early on can help you look (and feel) younger for years to come. Encourages Weight Loss As if all of that wasn’t enough, collagen can also help you lose weight by helping you feel fuller for longer. This protein can also help you kick those extra cravings that add extra calories to your diet. Collagen is also found in gelatin, which can help minimize hunger and cravings. Remember how muscle mass may improve with collagen? Muscle burns more calories than fat, so having a greater muscle mass could translate to quicker fat loss. Plus, if you’ve done a good job of protecting your joints, having comfortable joint movement could help you get back to lifting weights at the gym.  With these benefits, collagen can provide encouraging results if you are on a diet for weight loss. Supports Digestion Collagen can also support your gut lining, which may help support your digestive health. In fact, a strong gut lining can help soothe symptoms of digestive upset like bloating, diarrhea, cramps, and gas.  When damaged, the gut is susceptible to infections, and your energy levels can plummet. The glycine and proline found in collagen may help support your gut lining and, therefore, support your immune system. Your gut health can also affect your cognitive wellness — it’s crazy how much is connected to the gut. Why Do Some People Supplement Their Collagen? Some people don’t get enough collagen from diet alone, especially if they have dietary restrictions. Other times, especially with aging, collagen production slows, and it can be harder to maintain proper levels.  With all the buzz on the powers of collagen, people are more curious than ever to try it. That’s why collagen supplements and similar products are great options for anyone who needs an extra boost or wants to see what it can do for them.  How Can You Supplement Collagen? If you’re trying to get collagen from diet alone, you’ll need to eat plenty of vitamin C and protein. Besides eating a healthy balance of foods such as fish, chicken, egg whites, fruit, and various nuts, some people choose to support their dietary collagen with a supplement.  While there are standard supplements, that isn’t the only way to get more collagen into your daily routine. Here are a few products you can easily use every day to help support your body’s natural collagen production. Drink Some Bone Broth Bone broth has been around since ancient times. There are records of it being used in Chinese medicine as far back as the 12th century.  And recently, many celebrities and health influencers have sworn by its benefits. Bone broth is warm and nourishing, and it comes in several delicious flavors that you can enjoy on their own or as part of a larger meal. Personally, we enjoy drinking a cup of bone broth every morning and evening. Bone broth is created by boiling animal bones in purified water for at least six hours. The minerals and other nutrients are extracted from the bones and tissue to create a delicious and nourishing broth. Many people add bone broth to their daily routines by using it as a base for their favorite soups or using it for cooking pasta. If you are too busy to make your own bone broth, are constantly on the go, or would simply prefer not to watch over a boiling pot of bones for a day, our powdered Homestyle Bone Broth can help fill in the gaps. This powdered broth has all of the same nutrients as liquid bone broth — all you have to do is add water. Use Collagen Creamer Take your morning coffee with a side of collagen!  If you’re already accustomed to drinking a cup or two of coffee a day, using our Collagen Creamer can help you supplement with collagen without changing your routine. Plus, it adds a delicious burst of flavor to sweeten the deal. Want to mix things up? Collagen creamer can also be added to oatmeal, matcha, and baking recipes to replace milk or typical creamer.  Blend Up a Collagen Smoothie Collagen alone is tasteless, so mixing it in a smoothie with your choice of flavor can make taking collagen incredibly easy. With so many tasty smoothie recipes, you’re sure to find one that satisfies your cravings. Find a classic smoothie recipe online, or let us take care of all the hard work. Our collagen smoothies are packed with nutrient-rich collagen, healthy fats, fiber, and veggies to help you detox your system. Even better, they’re sweetened with monk fruit extract and berries so that even those on keto or paleo diets can enjoy them!  If you love chocolate, try my Super Chocolate Smoothie. Or, satisfy your cravings with my Super Vanilla Smoothie. Whether you enjoy them on their own or customize them to create something totally new, we think they’re one of the most delicious ways to up your collagen intake. Try Collagen Coffee If bone broth isn’t your style, but coffee creamer alone isn’t enough, why not give collagen coffee a try? You can even combine both for an added boost.  Our Collagen Coffee is free of additives like sugar, sugar alcohol, and other artificial sweeteners. Plus, you can also get a boost of antioxidants alongside your daily caffeine. This Collagen Coffee is made from 100% Brazilian coffee beans and contains seven grams of collagen. If you’re looking for a lightly sweet, nutrient-boosting collagen product that will blend seamlessly into your daily routine. The Bottom Line Not only is collagen a great protein choice for men, but it’s also an essential part of overall health. Your muscles, joints, hair, and even digestion rely on your natural collagen to be at their best. Using collagen supplements can help support declining collagen production and your overall wellness, no matter where you are in life. There are many ways to incorporate collagen into your daily routine, including bone broth and other collagen products and recipes. Find the one that’s right for you by experimenting with them all, and add it to your daily routine to track your results.  Looking for more information about how collagen can revamp your life? Read more on Dr. Kellyann’s blog to see how you can start implementing collagen into your diet and explore ways that bone broth can contribute to your health and wellness.  Sources: Collagen Peptide Supplementation in Combination with Resistance Training Improves Body Composition and Increases Muscle Strength in Elderly Sarcopenic Men: A Randomised Controlled Trial | PMC Collagen: What it is, Types, Function & Benefits | Cleveland Clinic Decreased Collagen Production in Chronologically Aged Skin | PMC Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study | NIH Isolation and Characterization of Collagen and Antioxidant Collagen Peptides from Scales of Croceine Croaker (Pseudosciaena crocea) | PMC Most Men Experience Hair Loss—But It Isn't Inevitable | NYU Langone News Preserve Your Muscle Mass | Harvard Health. Single-Protein Casein and Gelatin Diets Affect Energy Expenditure Similarly But Substrate Balance and Appetite Differently in Adults | PMC

You may have heard of detoxes on TV or online from celebrities, fitness enthusiasts, and dietitians alike. Common detoxes include colon cleanses, enemas, saunas, and juice cleanses. They’re all the rage on social media platforms like Instagram and TikTok, and plenty of influencers swear by them. But even when detoxes are trending in the healthcare scene, they’re hardly just a passing fad. Detoxes can revamp your life by significantly supporting your overall health and wellness in just a few days!  With the number of detox diets and cleanses out there, it can be overwhelming to determine which one is right for you. If you’re looking to know more about detoxes and how they work, we have the information you need to know.  What Is a Detox? A detox (also called a cleanse) is a short-term way to flush your body of toxins and reset your system for success. This is done by strictly drinking water, herbal teas, or other liquid meal replacements for a set amount of days. Some popular detox products include smoothie and juice cleanses. When we are younger, it’s much easier for the body to flush out toxins and waste products on its own. The kidneys and liver are primarily responsible for flushing out harmful elements through sweat, stool, and urine. Both organs remove hazardous materials from the bloodstream and redirect valuable nutrients to the rest of the body.  While the body is supposed to detoxify itself thanks to the kidneys and liver, sometimes the body becomes overburdened by lingering toxins that overstay their welcome. This means it could take longer for the body's natural detoxification system to work, which can lead to various health problems and side effects.  With a natural, nutritious detox, you can help support your body’s detoxification process and, in turn, support your overall wellness. How Do Detoxes Work? Detoxes typically take at least a few days. You can do a detox from just one day to 10 days or anywhere in between. No matter the time period, you are committed to only consuming nourishing beverages, smoothies, or soups. This makes it easier for the digestive system to process food and helps give the gut a break so it can focus on renewal.  Throughout the detox, your body may expel toxins through your sweat, urine, and stool. You may produce more waste than you’re used to because of the detox — this is completely normal. After all, you’ll be drinking lots of fluids! Depending on your detox plan, you may see and feel results after one or two days. You can also feel the full effects by the end of the cleanse. What Are the Health Benefits of a Detox? Detoxes don’t exist as a passing trend but as a prevalent and relevant way to restore your body. Detoxes are popular for several reasons, especially because of how they can support your body and mind at once. Here are just a few health benefits you can expect from a detox.  Supports Energy If you’ve been feeling sluggish and tired, toxin buildup may be to blame — especiallyif you’ve been eating a lot of processed foods that provide little substance to your body. With these foods, there are few nutrients for the kidneys and liver to extract, and they can end up working overtime to process the extra junk. When toxins are weighing down your body, they’re most certainly depriving you of energy. If you’ve been feeling fatigued, tired, and downright unmotivated to do anything, you could be burdened with an excess of toxins.  Toxins can also impact hormone levels in the body, which can affect your stress levels. Stress can erode the body’s ability to maintain its best self and allow for toxins to impact your everyday routines.  Without cortisol and other toxins disrupting your energy levels, you can pursue a more active and healthy lifestyle. That means right after your cleanse, you may want to find an exercise routine you can stick to and love long-term.  Encourages Weight Loss If your hormones or sugar balances are in whack, it can be much harder to lose weight than it should be. Worse, when you crave sugar or carbs all of the time, it can point to a hormonal imbalance that will keep you on a vicious cycle of weight gain.  During a detox, the body becomes used to consuming lower amounts of food and also becomes used to the steadier and slower metabolic load. When you’re filled up on nutrients on your cleanse, cravings are easier to beat and keep at bay — even after the detox is over.  One study showed promising results after several women in groups using detoxes were able to support their overall well-being and body goals. Sticking with a healthy diet, exercise regimen, and revisiting cleanses as needed can help you maintain weight loss and help you stay focused on your dietary and weight goals.  Supports Digestion Do you have gas all of the time? What about irregular bowel movements, like constipation or diarrhea (or both)? We often underestimate our gut and the impact it has on both the body and mind. Harmful bacteria can erode the gut’s lining, making it porous and vulnerable to infections. This is where the term leaky gut comes from. When the gut lining is given space to repair itself, your digestive tract can process food in a way that preserves the nutrients of the food you’re eating. The food won’t be allowed to ferment, which can often be an underlying factor in digestive complaints like gas, nausea, and acid reflux. If you have unknown food allergies, a detox is a chance to figure out which foods and ingredients may be causing your body distress. By slowly adding foods back into your diet, you can detect which ones are causing issues and eliminate them from your diet permanently. Promotes Healthy-Looking Skin Do you feel like your skin isn’t as radiant as it was years ago? That’s a natural part of getting older, but rapid changes or unhealthy-looking skin is always a sign for concern. This can point to the presence of toxins in the body.  People encounter over 200 different kinds of environmental toxins in their day-to-day life. Pollutants from eating certain foods and even from the environment can disrupt your skin’s protective barriers, leaving you vulnerable to premature aging, breakouts, dullness, and other skin woes. Detoxes can remove the excess toxins that attack collagen and other proteins, which are what help your skin look youthful and radiant. After a cleanse, you should see changes in the way your skin appears, especially your face.  Supports Sleep While detoxes can make you feel energetic, they can also support a good night’s sleep. When the body has space to eliminate sugar from processed foods, you may find it pretty easy to fall asleep.  Unfortunately, even foods traditionally labeled as healthy alternatives (like whole-wheat bread) turn into sugar once it starts the digestion process. Sugar can disrupt our body’s natural sleep cycle, so when you are able to eliminate it from your body, your nighttime routine may feel easier than ever. How Can You Detox? Finding a detox that works for you is important — and you’ll need to commit to the full plan. That means you need something that is fast yet effective. You’ll know that your detox is working by observing the following signs. On the first day, your body will be adjusting to the absence of solid foods or your favorite go-to snacks. However, you may notice feeling a little more motivated and focused. That’s a beginning sign that your detox is processing. You may also get a decent night’s sleep or at least feel more rested when you wake up in the morning. By the second or third day, you might feel a bit stronger, and any bloating or other negative digestive problems may subside. It’s possible that your skin may also look brighter and refreshed.  On the fourth and fifth days, expect your old cravings to dissipate. You may look and feel slimmer, and you may feel much healthier.  Throughout your detox diet, it’s essential to eat healthy foods, like fruits, veggies, and whole grains, drink plenty of water, and support your well-being with a vitamin and supplementregimen. Hydration, proper nutrition, and positive lifestyle changes can help support the results of your body detox.  If you want to enjoy the benefits of a detox without the hard work of meal prepping, you may want to try out 5-Day Cleanse and Reset. This cleanse will ship to your door with everything you need for a full cleanse — all you’ll need to do is add water and enjoy the results! The Bottom Line Detoxes are a way to reset your body’s health and empty it of harmful substances slowing it down. Cleanses are a brief commitment to consuming only certain beverages, from water only to smoothies and soups.  Detoxes may have several health benefits, such as weight loss, digestion support, immune system support, sleep support, and the appearance of healthier, younger skin.  Looking to begin your detox journey? Dr. Kellyann’s 5-Day Cleanse and Reset Detox is a quick and easy way to start. You can also explore delicious recipes and advice on the blog to keep your health goals in check.  Sources: Lemon detox diet reduced body fat, insulin resistance, and serum hs-CRP level without hematological changes in overweight Korean women | PMC Leaky gut: What is it, and what does it mean for you? | Harvard Health National Report on Human Exposure to Environmental Chemicals | CDC

Detoxing is a popular way to refresh your body and mind. It’s gotten a lot of attention for its health benefits, from celebrities to everyday people looking for a restart on their health.  The most common question about detoxes is, “what exactly comes out of your body when you complete one?” People are curious to know and understand what a successful detox looks like, and they often expect to see extreme signs.  While the amount of toxins that leave the body is impressive, the best drastic change is how people feel about themselves afterward. What Is a Detox? A detox (or a detox diet) removes toxins from your body. The purpose is to detoxify the body from chemicals, pollutants, and other substances that have entered the body and have overburdened your normal detoxifying organs.  This is typically done by only drinking smoothies, using powders in drinks, or using a juice cleansedetox program for a set amount of time. This usually lasts for at least a few days and is usually followed by a diet of fresh fruits and veggies.  Thanks to your liver and kidneys, your body goes through a natural detoxification process constantly.  The liver’s role is to remove toxins from your bloodstream or convert substances to be less harmful to the body. Liver cells determine where and what should be stored in the body and what should be passed through stool. It also sends ammonia, an amino acid protein that can be toxic to the body, out of your body in urine.  Similarly, the kidneys act as a natural detoxification system to filter out waste material, like urea (a common byproduct of protein breakdown), in the bloodstream and expel it through urine.  However, toxins and fatty substances can stop these organs from doing their job as effectively. Your metabolism can also slow down, making it harder to process nutrients from food and beverages.  An irritated and porous gut may allow harmful particles to seep inside, disrupting your digestion. If you’ve been feeling bloated, experiencing diarrhea or gas, or suffering from acid reflux, you may need to give your gut the time to relax and repair itself.  Especially as we age and our bodies slow down, we could all use a little boost! A detox can help your body to take a needed rest from rigorous functions, allow nutrients to replenish, and help the body balance its overall functions.  Some detoxes target specific problems in the body, such as weight loss or breakouts. Other detoxes can help support your overall health and wellness. By detoxing, you could look and feel like a whole new person. What Comes Out of Your Body When You Detox? When you detox your body, you may notice more waste products coming from your body. This is from the built-up toxins you are flushing out.  Some of these toxins can include chemicals from the food you eat and healthcare products you use to environmental toxins we are exposed to on a daily basis (over 200, to be exact).  In 2021 alone, 67 million tons of pollutants were emitted into the United State’s air. Between industrial plants and everyday car emissions, toxins can get into the air through many avenues. The harsh chemicals in household cleaning products may also affect a person negatively after heavy use.  What’s more concerning is the effect of pollutants on the immune system after they enter your bloodstream. Anything from difficulty breathing, asthma, sore throats, and even more severe conditions such as COPD can escalate with pollutants. Unfortunately, there’s only so much the liver and kidneys can do to filter out every little toxic particle. Some foods may also contain toxins, especially those packaged in plastic or aluminum cans. The most prevalent are BPAs, which may lead to diabetes or insulin resistance.  Between the air and the food we are exposed to, it’s no wonder that we can feel sluggish and tired and experience adverse side effects.  You might imagine toxins as oil spills, dirt, or other nasty substances. But the reality is that they can look a lot like the products we use in our everyday lives. Thankfully, you won’t see many toxins released from your body, or at least anything out of the ordinary. Instead, you’ll likely just feel better. How Can You Know When a Detox Is Working? There are several ways to determine if a detox is working for you. While a detox may take several days to show significant results, that doesn’t mean you won’t see any signs that it is working right away. On the first day, your body adjusts to the absence of solid foods or your favorite go-to snacks. You might feel a little cranky, so warn your loved ones. However, you may notice feeling more energetic and less tired. You may also get a decent night’s sleep or feel more rested when you wake up. You may also notice feeling more focused. You may also feel stronger, and any bloating, constipation, or other adverse digestive problems may subside. Your skin may look brighter and refreshed.  By the end of the process, your old cravings may dissipate, you might look and feel slimmer, and you might feel more comfortable. You might not feel the intense need to snack on salty or sugary foods, and you may feel more confident about your health journey.  Remember, you’ll need plenty of water. Your body needs lots of hydration to function, detox or not. Water helps the body’s organs properly flush toxins, so staying adequately hydrated is essential to maintain excellent results. How Long Does a Detox Take? Every detox is different and can take anywhere from a day to a few weeks. With Dr. Kellyann’s 5-Day Cleanse and Reset, it just takes—you guessed it—five days! We’ll break down the expected results day by day, though your experience may vary:  One Day On the first day, you’ll be surprised to see how full of energy you are! The detox process will begin, and your body will be adjusting to the absence of solid foods. It might still be difficult not to reach for processed foods, but you’ll be strong enough to resist them and focus on getting the desired results. If you were experiencing brain fog, you might notice feeling more focused. Three Days By this point, you’ll notice your body adjusting to the detox. Your bloat may go down, and your digestive system can have the space it needs to repair and recover from any damage to the stomach and intestinal lining.  If you previously suffered from gas, excessive burping, acid reflux, infrequent bowel movement, and other digestive issues, you may notice easier digestion. Cravings should fade, and you may notice they subside entirely.  Five Days After five days, you may feel like your body has been given a chance to breathe and reset. You may notice that you aren’t craving junk food. You may not only feel slimmer, but you might also be slimmer! Without excess bloating, fatigue, and other issues weighing you down, your detox can set you up for a routine of greater health.  If you want the best results after detox, keep hydrated, take your daily vitamins and supplements, and exercise regularly.  In addition to drinking water regularly, you can also benefit from a healthy diet filled with fruits, veggies, and whole grains. Explore tasty yet healthy recipes and see what works for you.  Some people take the opportunity to try out a new diet, such as keto or going vegan, to see how it affects their health long-term. And if you ever need another reset, another detox program may be in order.  The Bottom Line A detox can help your body expel harmful toxins and buildups that slow you down. While detoxes come in many shapes and sizes, you can expect most detoxes to last at least a few days. When you detox, you can notice many health benefits, such as brighter skin, smooth digestion, and an overall feeling of rejuvenation. With Dr. Kellyann’s 5-Day Cleanse and Reset Detox, you can feel and look lighter in just five days. Explore our blog for ideas and recipes to help you maintain your results after your first cleanse!  Sources: Air Quality and Health | Minnesota Pollution Control Agency Air Quality - National Summary | US EPA National Report on Human Exposure to Environmental Chemicals | CDC Relationship Between Urinary Bisphenol A Levels and Diabetes Mellitus | NIH   LEARN MORE ABOUT DETOX >  Best Cleanse for Weight Loss: Detox Your Body — Compare cleanse options to find the best fit for your weight loss goals. >  Dr. Kellyann's Cleanse and Reset — The complete overview of Dr. Kellyann's Cleanse and Reset program. >  How To Detox Your Liver: 8-Step Liver Cleanse — Support your liver's natural detoxification with proven strategies. >  The 1-Day Cleanse Your Body is Begging For — A quick reset for when you're feeling sluggish or off track.  

Keto has been touted as an effective option for weight loss, especially for those who have trouble getting results with typical calorie-restriction diets. Ultimately, it’s been a fan-favorite recommendation to help support weight loss efforts in a way that doesn’t deprive your body of nutrients.  When you don’t see the desired results from following a keto diet, there could be a few things wrong. Here are five common reasons why your progress may be blocked and what you can do to get it going again. What Is the Keto Diet? The ketogenic (keto) diet is focused on high protein and fat intake and a very low amount of carbohydrates. It’s been around since the 1920s and is still very popular, as it has various health benefits.  First used as a prescription diet, people and healthcare professionals eventually realized that the keto diet could be used as a weight management tool to support overall body health in the modern era. Physicians today sometimes recommend it as a way to support metabolic function.  The keto diet consists of healthy, fatty foods such as: Meats like fish and chicken Nuts and seeds Cheese and dairy products Olive oil or canola oil Eggs Butter You can also opt for keto-friendly food options like carb-free smoothies or soups. The key is to keep carb intake at least less than 10 percent of your diet and to focus on a high-protein, high-fat diet. How Does the Keto Diet Promote Weight Loss? Keto promotes fat loss by encouraging the body to go into ketosis, which is when the body uses fat instead of glucose from carbohydrates as its source of energy. The body fat is then turned into ketones, a molecule that gives your brain energy like glucose. That means your diet should almost wholly avoid carbohydrates, which can show up even in healthy foods, like certain fruits and veggies.  Sticking to a low-carb diet may be initially challenging, especially if you adore carb-heavy foods, but soon the protein from your meals will be filling enough to resist those persistent cravings.  Pairing a keto diet with a great cleanse can help your body and mind to feel fresher and more focused!  What Can Prevent You From Losing Weight on Keto? There are a few common reasons why you may not see your desired results. Thankfully, you can fix them with a little bit of troubleshooting.  Too Many Cheat Days We get it. Cheat days are a reward that helps make staying on a diet more manageable. But if Cheat Day becomes Cheat Days, it can become a problem.  Your body cannot achieve ketosis when you consume more grams of carbs than allowed or if you’re overeating. You may also be consuming too many extra calories to see weight loss results. Sticking with keto can help control your hunger and cravings due to how much protein and fat you consume. It may take a few days to get used to, but eventually, your body will be satisfied with what and how much you’re consuming. There are also plenty of recipes and snacks that are both keto-friendly and delicious.  If you notice that your body isn’t adjusting to the diet and your cravings are still out in full force, it may be because of artificial sweeteners. Many keto dieters turn to keto sweeteners like erythritol and stevia to satisfy their sweet tooth. Unfortunately, the only way to completely kick the cravings is to cut out sweets entirely. You don’t have to only eat so-so foods. You can enjoy food on keto, and you should! Choose easy and tasty ways to stick to your plan, and browse our keto-friendly line for some ideas.  Not Going Into Ketosis The point of keto is for your body to enter a state of ketosis. Without this crucial step, you cannot convert fat into energy.  This can happen if you’re still eating more net carbs or high-calorie, low-nutrient snacks. If you’re not tracking macros, it can be easy to miscount or assume your average is correct.  If it’s only been a few days, have some patience. Ketosis doesn’t happen overnight. On average, it takes anywhere from two to four days to enter ketosis. If you aren’t getting enough sleep or physical activity, that can also contribute to a lack of ketosis in the body, even if you are watching your carbohydrate intake. Your body needs both to function.  For some people, it could be as simple as genetics — but before you decide your body just isn’t cut out for keto, determine if you’re following through on other factors like exercise and diet. You can also measure your blood glucose levels and blood ketones to determine whether your body is in ketosis. Low-Nutrient Foods Without nutrients, your body can’t function the way it should. Convenient on-the-go snacks, such as sugary granola bars and processed foods, can disrupt your keto diet. Fast food is also a big culprit, even if you only have it once a week.  Even if something is technically keto-friendly, that doesn’t mean it’s good for your body. Your body needs a variety of foods in order to gather all of the vitamins and minerals it needs to survive — and processed foods tend to severely lack the essentials. While watching your calorie intake, ensure every calorie is packed with nutrients. Stick with whole, natural foods such as green veggies, like broccoli, lettuce, and kale, and foods rich in healthy fats, such as avocado, fish, and chicken. These foods can help provide the nutrient-dense content you need to thrive while keeping you in a calorie deficit to help you reach your weight loss goals. Remember, there are plenty of keto recipes that taste so good, you’ll forget you’re even on a diet!  Keep track of your macronutrients and what you eat in a food journal. This way, you can keep yourself accountable and see what parts of the food pyramid you might be neglecting.  External Stress Your job, difficulties in family life, and many other things can bring stress into your life. Stress makes everything more complicated, including your fat-burning goals and diet. When you’re stressed, you might crave salty or sweet foods, leading to a weight loss plateau. Chronic stress also produces the stress hormonecortisol, which can slow your metabolism. The more cortisol in your body, the tighter your body hangs on to fat — especially belly fat.  The body also releases glucose into the bloodstream to give it quick energy to “escape” the problem. When stressed, the body also tends to hang on to additional calories it thinks it needs. One study revealed that women who reported at least one stressor within the past 24 hours burned 104 fewer calories than women who didn’t. Stress can also spike insulin levels, making it harder to burn fat. While you can’t change certain events or other factors in life, you can control your reactions to many of them. Consider implementing daily walks, journaling, meditation, and other stress-relief activities to lower stress levels. You should also remember to exercise — even a short walk during the day can help. Most of all, give yourself grace. Contact a friend or a mental health professional if you're going through a hard time, and remember that everything takes time. Unrealistic Expectations Have you stepped on the scale and been disappointed by the lack of results? Or did you expect to lose more weight by a certain point? You may have unrealistic expectations about how the keto diet works.  While keto can have great results, don’t expect the pounds to disappear within a day or two. Healthy weight loss means losing anywhere from 0.5 to two pounds per week, depending on the number of calories you’ve consumed and how much you’ve exercised. If your goals are higher, you should work with a healthcare professional. If you have excess water weight, you could see a rapid drop in weight in the first few weeks, and you may see it slow in the following weeks. This is because water weight drops quicker than pure fat. So while progress may seem to plateau, it may be due to your body beginning to lose pure fat as opposed to water weight. Combining exercise with your keto meal plan, especially muscle-building activities, can help replace fat with muscle mass. However, more muscle means your body naturally burns calories faster, and muscle also weights more than fat. So if you do not see any body weight results on the scale, measure your waistband and see if anything has changed.  The Bottom Line If you’re interested in doing keto, consistency is critical. Giving up too early can cheat you out of seeing outstanding results! You won’t see the results you desire if you are not in ketosis.  If you’re snacking on low-nutrient meals, your body might not trust itself to lose weight. Instead, replace your favorite snacks with nutrient-rich, keto-friendly choices.  Remember to limit your stress and keep healthy boundaries with others. Exercise can also help speed up results and keep external stressors to a minimum.  Finally, keep a healthy mindset and realistic expectations about weight loss. Don’t expect to see results overnight; staying disciplined with a keto-friendly diet plan is vital if you want to see all your hard work pay off.  Dr. Kellyann is a weight loss specialist who uses the secret power of bone broth protein to encourage ketosis and weight loss. If you want to support your health while slimming your waistline, learn more today! Sources: Daily Stressors, Past Depression, and Metabolic Responses to High-Fat Meals: A Novel Path to Obesity | Biological Psychiatry Ketosis: Definition, Benefits & Side Effects | Cleveland Clinic Ketogenic Diet - StatPearls | NCBI Bookshelf Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes | PMC Weight loss: 6 strategies for success | Mayo Clinic. 

Are you ready to step into summer feeling refreshed from the inside out? If you want to shed a few extra pounds, support your health, and feel fantastic, you've come to the right place! Detox diets and cleanses are popular ways to rid the body of toxins that can bog you down and make you feel sluggish. Cleansing is a fabulous way to give your body a fresh start, flush out toxins, and support your digestion. And the best part? It doesn't have to be bland or tasteless! There are plenty of yummy and satisfying foods that you can enjoy while still reaping the benefits of a full-body detox. Read on to learn more about the different cleanses. Let's get glowing! What Is a Cleanse? A cleanse is a diet or program designed to aid in weight loss and support digestion. It involves consuming certain nutrient-dense foods or detox waters for a specific time to flush toxin buildup from the body and support wellness. Many people use cleanses to jumpstart a healthier diet or help break unhealthy eating habits. While there are many different types of cleanses, they generally aim to reduce the amount of processed or unhealthy foods in the diet and increase the intake of vitamins, minerals, probiotics, and other nutrients that support the body's natural detoxification processes. Some cleanses may also include supplements or herbs to support detoxification. It's a wonderful way to give your body a fresh start, like hitting the reset button on your health and wellness. Think of it as a mini vacation for your digestive system! How Do Cleanses Work for Weight Loss? When it comes to weight loss, detox cleanses can help by removing unhealthy foods from your diet, which may naturally reduce your calorie intake, support a healthy weight, and flush toxins from your system. They Can Help You Fight Junk Food Cravings Junk food cravings can be a major obstacle when sticking to a healthy diet and achieving weight loss goals. Since these foods are often high in sugar, unhealthy fats, and calories, they can often lead to overeating and weight gain.  This is why cleanses often involve eliminating processed foods and sugary snacks from the diet. By removing these foods from the diet, you may experience fewer cravings. Plus, you can experience the benefits of clean whole foods! Many cleanses are designed to reset your taste buds and promote healthier eating habits. By consuming whole, nutrient-dense foods for some time, your taste buds can adapt and appreciate the natural sugars present in fruits and vegetables. This can make it easier to stick to a more nutritious diet even after the cleanse is over. They Can Help Detox the Body Detoxification is a natural process that occurs in the body, but sometimes our bodies might appreciate a little extra support. One benefit of a cleanse is that it can help to support this natural process and assist in detoxifying your body. These benefits usually come from antioxidant-rich fruits, vegetables, and herbs. Antioxidants are substances that can neutralize harmful molecules called free radicals. These molecules are often emitted by pollutants and can cause damage to cells and tissues in the body.  Some toxins in the body can also create free radicals, so consuming antioxidant-rich foods and supplements during a cleanse can also help support the body’s ability to defend against free radical damage. A cleanse can also help to flush toxins from your digestive tract, liver, kidneys, and other organs. These organs play a crucial role in removing toxins from the body and supporting the immune system, so it’s important to lend them a helping hand. They Can Support Digestion A healthy digestive system is crucial for good health. Digestive issues like bloating, constipation, and diarrhea can be uncomfortable at best and miserable at worst — plus, digestive imbalances can also affect many other areas of health.  One of the benefits of a cleanse is that it can support gut health by promoting the consumption of high-fiber foods and plenty of water. Fiber is a nutrient that can help promote bowel movements and soothe digestive discomfort. Many cleanses include fiber-rich foods, such as fruits and vegetables, to support digestion. Drinking water to stay hydrated can also help regulate bowel movements and reduce bloating. A cleanse can also help reduce irritation in the digestive system, potentially supporting digestion and soothing digestive discomfort. By removing processed foods and other potential irritants from the diet, a cleanse can give the digestive system a break so that it can recover. What Are the Different Types of Cleanses? Various types of cleanses are available, each with a unique focus and approach.  Here are some of the most common types of cleanses: Juice Cleanse: This cleanse involves consuming only detox drinks made from fresh fruit and vegetable juices for several days. The idea is to give the digestive system a break while flooding the body with vitamins and nutrients squeezed from fresh produce. Bone Broth Cleanse: Organic bone broth is not just a superfood — it’s also a great way to receive the benefits of a digestive cleanse in a delicious and easy-to-drink fashion. Bone broth contains nutrients that can help support gut health, ultimately supporting overall wellness. Smoothie Cleanse: Like a juice cleanse, a smoothie cleanse involves consuming only smoothies made from fresh fruits and vegetables. The difference is that smoothies contain more fiber and are generally more filling, which may suit those who find juice cleanses too restrictive. Raw Food Cleanse: This plant-based cleanse involves eating only raw, unprocessed, and uncooked foods such as fruits, vegetables, nuts, and seeds. Whole Food Cleanse: This gluten-free cleanse focuses on eliminating processed junk food from the diet and consuming whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. It aims to reset the body's natural balance and promote healthy digestion. Tea Cleanse: This cleanse involves drinking herbal detox teas like green tea, as well as beverages such as lemon water (made by adding lemon juice to water) and apple cider vinegar for several days. It's important to note that while these cleanses may provide health benefits, they should not substitute a balanced and healthy diet or be used as a long-term solution. It’s also important to make sure you’re still able to get all of the nutrients you need, otherwise your energy levels may drop. Before starting any type of cleanse, you may want to notify your healthcare provider. You may also want to work alongside a registered dietitian or nutritionist, who can help you make sure you’re still getting all of the nutrients your body needs. One-Day Cleanse One-day cleanses are typically the shortest and simplest types of cleanses. They usually involve consuming only liquids, such as juices, smoothies, and herbal teas, for one whole day. This cleanse can help give the digestive system a break while flooding the body with nutrients and hydration.  One-day cleanses like Dr. Kellyann’s One-Day Cleanser and Reset can be a good option for those new to cleansing or wanting to give their body a quick reset. Three-Day Cleanse A three-day cleanse can be a good option for those looking for a more substantial reset. Three-day cleanses are slightly longer and can help to give your digestive system an extended break from toxins and processed food.  Dr. Kellyann’s Three-Day Cleanse and Reset includes a selection of smoothies, soups, and drinks to help support your body through a cleanse. With our variety of delicious sweet, salty, and savory meal options, cleansing never tasted so good! Five-Day Cleanse Five-day cleanses are the longest and may involve a more structured meal plan to help soothe discomfort, promote detoxification, and support weight loss.  Many five-day cleanses include high-quality protein sources to preserve muscle mass while also promoting fat loss. These cleanses can be a good option for those looking to make more significant changes in their body or those who want to focus on their weight loss or detoxification journey. When choosing a cleanse, it's essential to consider your individual needs and goals. Be sure to choose a cleanse that includes a variety of nutrient-dense foods and is designed to support your overall health.  Dr. Kellyann's Five-Day Cleanse and Reset is a great cleanse option for those following a keto or low-carb lifestyle. Our selection of smoothies, soups, and drinks can help support your health while also satisfying any cravings you may have. And the best part? All you have to do is add water. What Can You Eat on a Cleanse? This largely depends on the specific program you choose. Some cleanses may restrict calories, while others may restrict certain food groups (like red meat or fats). Some cleanses require only liquid foods, while still others choose to highlight foods that contain certain nutrients. Take the guesswork out of what to eat with our 5-Day Cleanse and Reset Kit. This cleansing system includes bone broth protein, collagen, and other supplements that can help support digestion, detoxification, and overall wellness. This easy-to-follow detox kit comes with a detailed meal plan and keto recipes — everything you need to have a successful cleanse! Which Cleanse Is Best for Weight Loss? When considering a cleanse, it's important to recognize that there is no one-size-fits-all solution. Everyone's body is unique, and everyone’s nutritional needs and health goals will differ. So, it's essential to select a cleanse that is tailored to your individual needs. A healthy cleanse should not leave you feeling deprived, fatigued, or malnourished. Instead, it should provide your body with various nutrient-dense foods to help support your overall health. A good cleanse should help soothe discomfort, support digestion, and promote mental clarity. Dr. Kellyann's 5-Day Cleanse and Reset Kit is specifically designed for weight loss, as it includes a combination of nutrient-dense foods and supplements that can help support healthy weight loss.  In addition to the 5-Day Cleanse and Reset, Dr. Kellyann offers several other products, including books,programs, and supplements, that are designed to promote healthy weight loss and support overall health and wellness. It's important to note that while cleanses like Dr. Kellyann's 5-Day Cleanse and Reset can be effective for weight loss, they work best when combined with a healthy diet and exercise program. It's also important to talk to your doctor before starting any new diet or program, especially if you have any health conditions or concerns. The Bottom Line A cleanse can effectively support weight loss and detoxification, especially when paired with a healthy diet and exercise program. Designed for convenience and satisfaction, Dr. Kellyann's 5-Day Cleanse and Reset Kit is a keto-friendly option that includes a variety of nutrient-dense foods to support your weight loss journey. Sources: Health benefit of vegetable/fruit juice-based diet: Role of microbiome | PubMed Five‐day water‐only fasting decreased metabolic‐syndrome risk factors and increased anti‐aging biomarkers without toxicity in a clinical trial of normal‐weight individuals | PubMed Impact of a Whole-Foods, Plant-Based Nutrition Intervention on Patients Living with Chronic Disease in an Underserved Community | PubMed