Helpfull
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What Alcohol You Can Drink.
I know most of you are either college students or older, and most of you probable like to drink on the weekends with your friends. So today I’m gonna tell you what drinks you can have.
Seltzers are really good for drinks if you want a can to hold at a party or bar. Just recently companies have started to make friendly drinks fro people on keto. My favorite seltzers is crook & maker brand but they are kinda expensive
If your just at home and you want a couple of drinks your best bet is to have some hard liquor. Hard liquor doesn’t have any carbs in it what so ever, so its a really good sipping drink if you like that kind of drink.
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Sugar replacements for baking.
Every once in while you are probably gonna want something sweet to eat or even if you don’t I have some good replacements for you.
Stevia- is a natural sweeter from the rebaudiana plant. Stevia contains little to no calories or carbs, which is perfect for the keto diet. The one thing I did notice about Stevia is that it leaves a bitter taste in your mouth.
Monk fruit sweetener- natural sweetener extracted from the monk fruit. Monk fruit contains no calories and no carbs, making it a great option for a ketogenic diet. I would prefer this sweetener over all the ones I’ve tried. It leaves no bitter taste in your mouth.
Xylitol- sugar alcohol commonly found in products like sugar-free gum, candies and mints. Xylitol contains just 3 calories per gram and 4 grams of carbs per teaspoon, so its not the best but good on a pinch if you have nothing else.
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How to track your Macros.
Tracking your Macros on the Keto diet is pretty easy. There is plenty of different apps that will help you put in all the information you need to know, by just entering the caloric/nutrition information.
The first app I would like to talk about is LifeSum. I used this app when I first started. It was very easy to navigate. I would definitely recommend it for beginners because it is very user friendly. Really easy to put all your information you need in. You can also take a picture of the bar code on the product and it will put the information in for you.
The second app I would like to talk about is Carb Manager. This app is more for the Keto diet/ low carb community. The app has become a lot more friendly over the time. I decided to use this app more because it was more friendly toward the diet I have been doing. So I would definitely recommend this app for low-carb/ keto dieters.
Tracking your macros has become really easy, just from all the apps avail be for you to track your macros. You will just have to find the perfect app just for you, and make sure you put in the correct information for each day, and you will be well on your way on your dieting journey.
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Good Casseroles Ive Found
Over this course of my Keto diet I’ve tried a wide verity of keto friendly foods and today I’m gonna be telling you some of the best casserole dishes I’ve food so far that I think you will enjoy.
If your really like green beans I would highly recommend this casserole. This ground beef casserole is low in calories and has 8 servings total
Heres the recipe
If you like BBQ chicken. I have are really good casserole for you. With only 265 cals and a total of 6 servings. You will definitely fill your need for BBQ chicken meal
Heres the recipe
If you miss eating chicken cordon bleu. I have a great substitute for you. You lose the breading around the chicken but you still have that gooey inside from the cheese.
Heres the recipe
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Different ways too test yourself to make sure in Ketosis.
Why You Should Test for Ketones
For one, If you want to know if your diet is really getting you into ketosis, then measuring ketones is the only way to do so. In addition, measuring ketones during a fast or after exercise can give you an idea of how your body responds to these interventions.
Blood Testing for BHB
How is BHB measured in the blood? It involves using a blood glucose or blood ketone meter—what you measure is dependent on the type of strip you insert. Many monitors available allow you to enter blood glucose test
Photo by Mykenzie Johnson on Unsplash
Urine Testing for AcetoAcetate
Through specific measurement techniques, we can then measure the level of AcAc in the urine and use that as a proxy for how much fat our body is using and how many ketones it’s producing. AcAc is less useful than BHB.
Photo by Emin BAYCAN on Unsplash
Breath Testing for Acetone
Since we breathe out acetone, we can use special devices in order to measure the amount of acetone in our breath. It’s basically a breathalyzer…but for ketones. Breath ketone testing may also be less accurate measure of whole-body ketone levels than BHB
Photo by nine koepfer on Unsplash
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Vitamins That Will Help You!
During the Keto diet you might not get all the nutrients you need for your daily life as you once were. I will be telling you the top five supplements you should be taking to help you fill these nutrition gaps.
- Electrolytes
Electrolytes are minerals—sodium, chloride, potassium, magnesium, calcium, phosphorus, and bicarbonate. People tend to lose these minerals the fastest on this diet so its best to have supplements for them.
Photo by HalGatewood.com on Unsplash
3. Vitamin D
About 50% of the global population are deficient in vitamin D.[*]This should be taken seriously, considering vitamin D deficiency has been linked to heart disease, diabetes, cancer, autoimmunity.
Photo by Michele Blackwell on Unsplash
4. MCT Oil
Medium-chain triglyceride oil (MCT oil) is a form of saturated fat, derived from coconuts, that elevates blood ketones levels. When you consume this oil, it travels quickly to the liver for ketone production. This supplement basically boosts ketosis and provide a quick burst of energy.
Photo by Anastasia Sidorova on Unsplash
5. Greens powder
Think of greens powder as insurance against micronutrient deficiency. Vitamin A, vitamin C, vitamin K, magnesium, potassium, iron, zinc, iodine.
Photo by Phuong Nguyen on Unsplash
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Things that have helped me along the way
During this journey I had many days where I wanted to stop doing the keto diet and just eat everything that I couldn’t eat on my diet. The foods that I was craving the most where anything that was made out of potatoes.
I had a lot of friends and family supporting me or even starting the diet at the same time as me. So that really helped me at the beginning.
Photo by Dimitri Houtteman on Unsplash
When you crave for that snack during the middle of the day the best snack for me personally was a bell pepper with cream cheese and everything bagel seasoning. It gives you the crunch you are looking for, which really helped me.
After awhile when you are doing the diet you start to feel less hungry during the day, and worry about eating starts to become less of a problem. Sometimes I forget to eat during the day (probably isn’t healthy for you but it happens to me)
Photo by Bill Oxford on Unsplash
If you worry about making good meals during the day. I highly recommend going on Pinterest to look for recipes. I have found so many recipes that I really enjoy, that I eat throughout the week. Cream cheese is going to be your friend in a lot of the recipes just a heads up.