Most people that start a keto diet plan find that they have some intense cravings for sugar in the beginning, but will dissipate after a few weeks. Even the seasoned low carber will tell you that they have cravings every once in a while, sometimes burning inside them so deep they want to give up to temptation. That’s where sweeteners come in, where you can make or bake things you usually can’t eat.
Of course, you will have to watch out because most things that say “carb free” actually still contain carbs. Make sure you take the net carbs of any sweetener into consideration when writing out your ketogenic diet plan.
Stevia is a natural herb, more commonly known as the sweet leaf. It’s made by extracting the sweetener inside the leaf to be used as a sugar substitute – having no calories, no vitamins, and no minerals.
Sweet Drops Low Carb Substitute Over the years it’s had a lot of health controversy issues, but more recently has been accepted all over the world. It is widely used in the US and was also approved for use in the EU in 2011. The World Health Organization did a study on Stevia which showed that it had no harmful effects from using it, reinstating the great name to everyone.
It’s extremely sweet, so be careful! It’s known to be up to 200 times sweeter than sugar, so a small amount will go a long way. You can buy Stevia in granulated forms or in liquid form. Sweet Drops is a common commercially sold variation of this, and can be bought in most health food stores. I recommend getting this brand, as others sometimes combine it with different chemicals – leaving strange or bitter aftertastes.
ERYTHRITOL (BE CAREFUL)
Erythritol is a sugar alcohol that’s naturally found in fruits and vegetables. Sugar alcohols are carbohydrates, but show to not be absorbed into the blood like regular carbohydrates. It doesn’t affect your blood sugar levels and it also has no calories. There have been a few studies on the safety of erythritol, which showed it can be safely consumed at a maximum of 1 gram per kilogram (1g/kg) of body weight. Even if you have a big sweet tooth, I doubt that you’d be able to get over this limit without going over your carb limit first.
Erythritol’s most common commercially known brand is Swerve, and is only really available in health food stores. It has about 0.2 calories per gram, but it does not affect blood sugar – so it is great for a keto diet plan! You may notice that it isn’t as sweet as sugar, in fact it’s about 70% the sweetness of sugar – so you may have to add a little bit more than you normally would.Xylitol Sweetener
As these don’t absorb into your system like normal carbs, it’s suggested that you count your sugar alcohols by halving the carbs – 2.2g per teaspoon.
XYLITOL (DON’T USE)
Erythritol Sweetener
Xylitol is also a sugar alcohol but I don’t recommend it as much as erythritol. It is naturally found in fibrous fruits and vegetables, and like other sweeteners is low in calories and nutrients. Be careful though, as ingestion of over 40 grams per day can have a laxative effect. Most variations of xylitol will run around 3 calories per gram, and is about 30% more sweet than sugar – so use it less than you normally would. It has a small effect on blood sugar, so if you’re a diabetic you should be careful of insulin spikes.
Xylitol is well known for not causing tooth decay, even better it actually has been shown to help build protective layers on the teeth. This is why many chewing gums use it as a sweetener! It can be found in health food stores in granulated forms, but since it does have an effect on the blood sugar, I recommend using Sucralose or Erythritol instead.
ASPARTAME (GET RID OF IT)
Aspartame is an infamous artificial sweetener that is used in most diet sodas and diet desserts. With all the controversy floating around, most of these companies are starting to switch over to sucralose, which is generally viewed to the public as safer. Aspartame is chemically produced by combining two protein amino acids. It breaks down at 86F and leaves behind an unsweet residue – so that means no cooking with it and no baking with it.
You don’t have to tell me that aspartame is a very controversial sweetener; most of us know that by now. There have been numerous studies regarding the safety of it. The studies have never shown any true long term health effects with the sweetener, but I don’t like the idea of all the accusations that are floating around. That being said, it has actually been linked with obesity and the overweight. It’s also been shown to knock people out of ketosis in moderate consumption, so be aware.Equal Aspartame
If you’re an avid drinker of diet sodas with aspartame and have been finding it hard to stay in ketosis, this could be the reason. Try to lower your intake of sodas (even diet ones), and stick with water.
If I were you, I would clear your house of any aspartame you have, and choose a better option (this means all Equal and Nutrasweet). Granted the studies never showed true proof of long term health effects, but ultimately the goal of a keto diet plan is better health. I just like to stay in the clear!
Overall, it’s always best to go with pure sucralose and stevia as your sugar alternatives – not only for the taste and versatility, but also the calorie counts and carb counts. Here’s a look at the nutrition info on the above sweeteners.
Take the finest, gourmet European chocolate and sweeten it with sugar-free natural plant fiber that tastes exactly like sugar, and you get ChocoPerfection.
The best tasting weight loss chocolate... ever.
Finally, a guilt-free chocolate bar that tastes 'real' and helps with weight loss.
ChocoPerfection has 14g of prebiotic fiber in every bar which reduces sugar cravings.
ChocoPerfection is all natural, 100% sugar-free, and has all the beneficial anti-oxidants of chocolate.
A daily part of the Low Carb Chocolate Lover's Diet!
Saturated fat from stearic acid in the cocoa plant, which has been proven to either lower cholesterol or have no effect on cholesterol at all, and butter oil.
One 1.8 ounce bar each of ChocoPerfection Dark, Milk, Dark Almond, Dark Raspberry and two .4 ounce Dark Mint mini-bars.
Sugar Free • All Natural • 2-3g Net Carbs • 14g Fiber • Gluten Free
Decadent Dark Raspberry ChocoPerfection. Tastes divine with the texture of a smooth "melt in your mouth" dark raspberry truffle. 1.8 ounces per bar • Sugar Free • All Natural • 2g Net Carbs • 14g Fiber • Gluten Free • 60% Cocoa
ChocoPerfection in citrus smooth Dark Orange chocolate! 40 calories per .4 ounce mini-bar. 1g net carbs, 3g fiber.
ChocoPerfection in refreshingly smooth dark chocolate mint! 40 calories per .4 ounce mini-bar. A perfect balance of mint and dark chocolate. 2g net carbs, 3g fiber.
Sugar-free diabetic friendly "original" dark ChocoPerfection mixed with roasted almonds. 10 whole almonds in every bar 1.8 ounces per bar • Sugar Free • All Natural • 3g Net Carbs • 14g Fiber • Gluten Free • 60% Cocoa
5 large Eggs
5 Slices Bacon
2 tbsp. Butter
1/2 cup Almond Flour
1/4 cup Flaxseed Meal
1 1/2 tbsp. Psyllium Husk Powder
2 medium Avocados
4.5 oz. Colby Jack Cheese
3 medium Spring Onions
1 tsp. Minced Garlic
1 tsp. Dried Cilantro
1 tsp. Dried Chives
1/4 tsp. Red Chili Flakes
Salt and Pepper to Taste
1 1/2 cup Coconut Milk (from the carton)
1 1/2 tbsp. Lemon Juice
1 tsp. Baking Powder
THE EXECUTION
1. In a bowl, mix together almond flour, flax, psyllium, spices, coconut milk and lemon juice. Leave to sit while you cook the bacon.
2. In a pan over medium-low heat, cook the bacon until crisp. Add the butter to the pan when it’s almost done cooking.
3. Chop the spring onions and grate the cheese. Add the spring onions, cheese, and baking powder. Then, crumble the bacon and add all of the fat to the mixture.
4. Slice an avocado in half, remove the pit, and then cube the avocado while it’s in the shell. Be careful of the sharp knife as you do this. Scoop out the avocado and fold into the mixture gently.
5. Preheat oven to 350F, measure out batter into a cupcake tray that’s been sprayed or greased and bake for 24-26 minutes. You should have leftover batter to make 4 more muffins, which you can do at the same time or afterward.
6. Store on the fridge and enjoy cold!
BaconAvocadoMuffinsLong
This makes a total of 16 Avocado Bacon Muffins. Each muffin comes out to be 163 Calories, 14.1g Fats, 1.5g Net Carbs, and 6.1g Protein.
Bacon Avocado Muffins
This makes a total of 16 Avocado Bacon Muffins. Each muffin comes out to be 163 Calories, 14.1g Fats, 1.5g Net Carbs, and 6.1g Protein.
The Preparation
5 large Eggs
5 Slices Bacon
2 tbsp. Butter
1/2 cup Almond Flour
1/4 cup Flaxseed Meal
1 1/2 tbsp. Psyllium Husk Powder
2 medium Avocados
4.5 oz. Colby Jack Cheese
3 medium Spring Onions
1 tsp. Minced Garlic
1 tsp. Dried Cilantro
1 tsp. Dried Chives
1/4 tsp. Red Chili Flakes
Salt and Pepper to Taste
1 1/2 cup Coconut Milk (from the carton)
1 1/2 tbsp. Lemon Juice
1 tsp. Baking Powder
The Execution
Mix together almond flour, flax, psyllium, spices, coconut milk and lemon juice.
Cook bacon over medium-low heat, and once crisp add butter to the pan. Cube avocado and add the rest of the ingredients to the mixture.
Preheat oven to 350F, measure the batter between 12 greased cupcake molds, and bake for 24-26 minutes.
Once finished, cook leftover batter into 4 muffins. Store in the fridge and enjoy cold.
Vegetables are an extremely important part of a healthy diet, but sometimes we’re stuck with decisions we might regret later. Some vegetables are high in sugar and don’t cut it nutritionally – so we need to ween them out.
The best type of vegetables for a ketogenic diet are high in nutrients and low in carbohydrates. These, as most of you can guess, are dark and leafy. Anything that resembles spinach or kale will fall into this category, and will be the best thing to include into anything you can.
If you’re looking for low carb vegetables that aren’t leafy greens, think about the ones that grow above ground. These include lettuce, cucumbers, broccoli and cauliflower.
Always do your best to avoid starchy vegetables as they are high in carbohydrates:
Potatoes
Peas
Corn
Yucca
Parsnips
Beans
Yams
Legumes
As a general rule of thumb, the sweeter the vegetable is – the more sugar it has in it. You want to stay away from things such as carrots, squash, onions and peppers. Of course, you can eat these in moderation but you need to watch your intake.
Vegetable Amount Net Carbs
Mustard Greens 1/2 Cup 0.1
Parsley (Chopped) 1/2 Cup 0.1
Spinach (Raw) 1/2 Cup 0.1
Bok Choi 1/2 Cup 0.2
Endive 1/2 Cup 0.2
Lettuce (Iceberg) 1/2 Cup 0.2
Lettuce (Romaine) 1/2 Cup 0.2
Sprouts Alfalfa 1/2 Cup 0.2
Lettuce (Boston Bibb) 1/2 Cup 0.4
Turnip Greens (Boiled) 1/2 Cup 0.6
Radicchio 1/2 Cup 0.7
Broccoli florets 1/2 Cup 0.8
Cauliflower (Steamed) 1/2 Cup 0.9
Garlic (Fresh) 1 Clove 0.9
Radishes 10 0.9
Cucumber (Raw) 1/2 Cup 1
Nopales (Grilled) 1/2 Cup 1
Pepper (Jalepeno) 1/2 Cup 1
Cabbage (Green Raw) 1/2 Cup 1.1
Mushroom (Shitake Cooked) 1/2 Cup 1.1
Squash (Summer) 1/2 Cup 1.3
Cabbage (Red Raw) 1/2 Cup 1.4
Cauliflower (Raw) 1/2 Cup 1.4
Mushroom (Button) 1/2 Cup 1.4
Squash (Zuchinni Steamed) 1/2 Cup 1.5
Asparagus (Steamed) 4 Spears 1.6
Cabbage (Green Steamed) 1/2 Cup 1.6
Fennel fresh 1/2 Cup 1.8
Cabbage (Savoy Steamed) 1/2 Cup 1.9
Artichoke (Hearts) 4 Pieces 2
Broccoli Rabe 1/2 Cup 2
Collard Greens 1/2 Cup 2
Bean Sprouts 1/2 Cup 2.1
Eggplant (Broiled) 1/2 Cup 2.1
Kale steamed 1/2 Cup 2.1
Sauerkraut 1/2 Cup 2.1
Spinach (Steamed) 1/2 Cup 2.2
Tomato (Plum) 1 2.2
Turnips (Boiled) 1/2 Cup 2.3
Scallions 1/2 Cup 2.4
Jicama (Raw) 1/2 Cup 2.5
Tomato (Tomatillo) 1/2 Cup 2.6
Green Beans steamed 1/2 Cup 2.9
Yellow Wax Beans 1/2 Cup 2.9
Celery (Raw) 1 Stem 3
Peas (Snow) 1/2 Cup 3.4
Pepper (Green Bell) 1/2 Cup 3.5
Pepper (Red Bell) 1/2 Cup 3.5
Okra (Steamed) 1/2 Cup 3.8
Mushroom (Portabello) 4oz. 4.1
Pumpkin (Canned) 1/2 Cup 4.1
Pumpkin (Boiled) 1/2 Cup 4.6
Brussel Sprouts (Steamed) 1/2 Cup 4.7
Okra (Fried) 1/2 Cup 4.8
Onion (Chopped) 1/2 Cup 5.5
Carrot (Steamed) 1 Large 5.6
Rutabaga 1/2 Cup 5.9
Tomato (Cherry) 10 6
Carrot (Raw) 1 Large 6.5
Peas (Regular) 1/2 Cup 6.5
Broccolini 1/2 Cup 6.7
Artichoke (Whole) 1 Whole 6.9
Waterchestnuts 1/2 Cup 7
Squash (Spaghetti) 1/2 Cup 7.8
Squash (Butternut Baked) 1/2 Cup 7.9
Squash (Acorn Baked) 1/2 Cup 10.4
Fava Beans 1/2 Cup 12.1
Parsnips (Steamed) 1/2 Cup 12.1
Corn (Kernels) 1/2 Cup 12.6
Shallots 1/2 Cup 12.9
Corn (Whole Cob) Whole Cob 17.2
Yucca (Steamed) 1/2 Cup 26
Yucca fresh 1/2 Cup 37.2
People are always saying that if you don’t utilize the importance of pre and post workout meals, you are going to be losing muscle when you work out. This isn’t necessarily true, and it is even less so when you are adapted to ketosis.
A fasted state of keto (no meals before or after training) while training can lead to a number of benefits in the long run, including:
Higher metabolic adaptations – Studies show that your training performance will increase in the long run when you are exercising in a fasted state of keto.
Improved muscle synthesis – Studies show that muscle gains are heightened when you train in a fasted state of keto, and utilize proper nutrient intake.
Improved response to post-workout meals – Studies show that the speedy absorption of nutrients after a fasted workout can lead to better results.
There’s been numerous studies on fasted state of keto( with no pre-post workout meal) while training, conclusion that there is no effect on performance in training while in the fasted state (no pre/post workout meals) – so you have no need to worry.
Once your body is keto-adapted, your brain can effectively run on ketones, which are derived from fat breakdown in the liver. Fat is considered one of the most energy-efficient fuels for your body to run on, and your brain is a huge consumer of energy.
Most of the high carb advocates say you are depriving your body when you do not continuously refuel on grains and fruits. If you're an athlete or runner, they insist that pre and post workout meals are necessary.
Gain focus through keto
Carb athletes insist it is necessary to be carrying around an apple, sweet potato and a granola bar wherever you go, but the beauty with keto is that you don’t.
Even if your body is out of glycogen (which it most likely is if you’re in ketosis), it can rely on the abundance of fat from the foods you eat and stores you have. That means your powerhouse of a brain can run full power all the time. Less mental fogginess, and more focus.
As you get used to keto, you will begin to eat and know the cues of true hunger and not emotional eating.. Meaning, only eat when you’re hungry. You're not busy planning every meal, counting calories or obsessing over food and it will happen naturally.
A ketogenic diet is not a diet that you can whimfully choose to go on and off of at any point. It takes time for your body to adjust and go into a state known as ketosis. This process? Anywhere from 2 – 7 days, depending on your body type, activity levels, and what you’re eating. The fastest way to get into ketosis is to exercise on an empty stomach, restrict your carbohydrate intake to 20g or less per day, and be vigilant with your water intake.
The amount of weight you lose is totally dependent on you. Obviously adding exercise to your regimen will speed up your weight loss. Cutting out things that are common “stall” causers is also a good thing. Artificial sweeteners, dairy, wheat products and by products (wheat gluten, wheat flours, and anything with an identifiable wheat product in it).
Water weight loss is common when you first start a low carb diet. Ketosis has a diuretic effect to it that can cause many pounds of weight loss in only a few days. This isn’t fat. But on a side (and more positive) note, that shows that your body is starting to adjust itself into a fat burning machine.
Macros is a condensed term for the word macronutrients. The “big 3″ macronutrients are fats, proteins, and carbohydrates. As mentioned before, calories still matter – and it’s best you track all of them at the beginning. This not only gets you in a good habit, but also allows you to see how you are doing. You’d be surprised at how much we lie to ourselves, and how many unknown carbs can creep into our diet.
Tracking your macros also helps you if you come to a stall in your weight loss. You can pinpoint and nitpick at things in your diet that could well be causing this. When you track your macros, make sure you think in terms of GRAMS. Don’t think in terms of percentages. I see tons of new people thinking “well I did 5% carbs, 20% protein, and 75% fat – perfect” but that isn’t the case. Grams give a much more accurate description of what you’re eating, so use those!
Keep in mind that if you’re off on your macros by a bit, it’s not a huge deal. You have wiggle room to go up or down by 10-15g of fats and proteins, in most cases. If some days you go over, and some days you’re under, don’t freak out.
It’s a very common question to ask what you can eat. The main thing is to stay away from carbs.
Even vegetables have carbs in them, but they are a necessary part of our diet, and that’s why we are allowed up to 30g of carbs a day – wiggle room, if you will, for some small amounts of residual carbohydrates from In a nutshell, that’s sugars, breads, pastas, and rice. It might sound so simple when you look at it that way, but it’s not all that simple. Potato chips, tomato sauce, and even salad dressings can have carbs in them.
Weight loss plateaus happen to everyone at least once. There’s a number of things that could be the problem but I will keep this one short. You can try a different number of methods that may help you out – ranging from cutting certain foods out of your diet to changing your eating patterns through intermittent fasting or fat fasting.
Here’s a list of common suggestions that are normally advised to people that aren’t losing weight:
Cut Out Dairy
Up Your Fat Intake
Decrease Your Carb Intake
Stop Eating Nuts
Stop Eating Gluten
Cut Out Artificial Sweeteners
Look for Hidden Carbs
Begin Cutting Processed Food from Diet
Switch to Measuring Instead of Weighing
"As for the common belief that carbs play an integral role in protein synthesis, I hope I can lay that one to rest as well. Researchers at Maastricht University in the Netherlands compared subjects’ blood and muscle samples during recovery when participants ingested a protein supplement to when they were given a protein plus “various amounts” of carbohydrate supplement. The results? The carbohydrate intake did “not further stimulate post-exercise muscle protein synthesis.” As long as “ample” protein was ingested, the study found, the presence of carbs made no effective difference in protein synthesis.
On the other side of the coin, carb intake can, indeed, negatively impede fat burning by giving the body glucose to use instead of making it work to burn fat. High carb meals that are not consumed directly after workouts will generate lots of insulin. That insulin will promote fat storage once glycogen stores are full, and it will serve to lock fat inside the fat cells. The extra carbs will also contribute to low-level inflammation. Though your metabolism will remain elevated for a while post-workout, you’re essentially done working and burning the same high level of calories. Adding carbs after the fact isn’t necessary, and they come with a price when the body will just end up storing their energy. As I mentioned a few weeks ago, glucose in the bloodstream has toxic implications unless it’s being stored or burned right away as fuel.
In short, you’re much better off wrapping up your strength workout at an hour or less and staying on the primal track. As long as you go for the protein-rich snack afterward, your muscle growth won’t suffer for it."
That does not mean a manufactured protein bar or protein powder. Eat real food and real protein.
I talk to a lot of people who want to lose weight. They try all sorts of things — exercise, calorie restriction, you name it. Sometimes, they lose the weight. Inevitably, they gain it back. That’s because what they’re doing is going on a diet — a temporary fix at best. What they need is a lifestyle change, a perspective shift, a new paradigm. Of course, you all know the paradigm I espouse — a conversion to eating real, traditional foods.
Yet even a conversion to eating real food won’t necessarily help the pounds melt away. If you’re still eating 200 grams of carbohydrates a day — even if they’re “traditional” carbohydrates like sprouted or soaked grains, unrefined sweeteners, etc, you’re not going to lose weight without making some serious changes.
If your body is regularly storing body fat (you gain a little bit of weight each year), then something is wrong with how your body metabolizes food. Let me introduce you to a new concept: the body fat setpoint.
So yes, we are gaining weight because we eat too many calories relative to energy expended. But why are we eating too many calories? Because the system that should be defending a low fat mass is now defending a high fat mass. Therefore, the solution is not simply to restrict calories, or burn more calories through exercise, but to try to “reset” the system that decides what fat mass to defend. Restricting calories isn’t necessarily a good solution because the body will attempt to defend its setpoint, whether high or low, by increasing hunger and decreasing its metabolic rate. That’s why low-calorie diets, and most diets in general, typically fail in the long term. It’s miserable to fight hunger every day.
So, how do you “reset” the system? How do you train your body to start burning stored body fat?
One word: ketosis.
When your carb intake is low enough, say 50-80 grams a day, ketosis kicks in when it needs to. Over time, this process becomes efficient as the body “unfolds” in its genetic expression. Yet this carb intake is high enough that you can freely include copious amounts of nutrient- (including potassium) rich vegetables to offer the body sufficient nutrition, fiber, and alkalizing minerals.
In other words, when you cut your carbohydrate intake to 50-80 grams per day and still include plenty of vegetables and fruits in your diet, then your body can safely enter into ketosis when it needs to.
Once you’re at your desired weight and you don’t hope to lose anymore body fat, then sticking to anywhere between 100-150 grams of carbohydrates per day will help you maintain your new body fat setpoint.
The glory of thinking this way is that you absolutely never have to count calories! In fact, you probably don’t even have to count grams of carbohydrates. Just avoid grains, sugars, and sweet fruits. If you start craving those foods, eat more saturated fat from traditional sources like ghee, coconut oil, tallow, and grass-fed butter. (I swear this works!) When you reach your desired weight, give yourself more grace to eat sweeter fruits and the occasional properly treated grain, tuber, or legume.
When you’re in your “maintenance” mode, what you’ll discover is that you’re eating a diet much more in line with traditional cultures around the world — a diet devoid of artificial and processed foods, a diet full of healthy fats from quality sources, a diet rich in fermented and living foods, a diet absent sugar, you get the picture. The exact quantities of meats, vegetables, and fats you eat can vary greatly depending on your cravings and preferences, but one thing will be sure: you won’t ever want to go back to how you ate before.
