Tag Archives: new to keto

Having A Hard Time Getting Into Ketosis? 

These are most common reasons why you can’t get into ketosis: 

  1. You are eating too much protein – Eating too much protein on a low carb diet plan will cause the liver to convert the amino acids found in protein into sugar.
  2. You are eating too much unsaturated fat – Unsaturated fat is found in high amounts in nuts, seeds, oily fish, and vegetable oils such as sunflower, soya and olive oil, as well as vegetable oil-based soft spreads. Omega-3 and -6 are unsaturated fats. These can be added once you get keto adapted.
  3. You are eating too many carbs – to become keto adapted you must drastically limit the consumption of carbs. These can easily sneak up on you in a form of even low carb veggies. Again, you can get back to eating these once you get keto adapted. 
  4. Your cortisol level is too high – cortisol, otherwise known as the stress hormone, can be elevated by too intense workouts, late training, lack of sleep, jet lag. You have to make sure you are well rested and relaxed as too much of this hormone creates sugar spikes and keeps you from entering the state of ketosis. 
  5. Your food allergies – sometimes you may not even realize that you are consuming foods that don’t agree with your body. Food allergies may cause stress on your body or inflammation which will cause some problems with getting into the state of ketosis. You may want to stay away from highly refined foods, dairy products, sweeteners or sugar alcohols. 

Do Ketone Urine Sticks Work?

Frequent question if if the ketone unine strips work. The answer is not as simple as yes or no. Its both.

What they tell you is whether your urine contains ketone bodies – that is all. It may happen for various reasons. 1. your body is keto adapting and releases ketones it is not yet using. 2. for whatever reason your body is not using up all keones and releases them with urine 3. you are kicked out of ketosis and your bosy is releasing ketons it cannot use at the moment. What it basically means is that they are not currently used and the excess is being excerted via urine as ‘waste’.

You will releasing a lot more ketones during the adaptation period than once you are adapted (and using ketos to their full potential). It is a great tool in the begining of your keto journey, but later on – not so much.

Once keto-adapted, it is best to invest in the blood ketones meter for most accurate reads.

Bulletproof Coffee

Ingredients:

  • Fresh brewed hot coffee
  • 1 tbsp mct oil 
  • 2 tbsp butter or ghee 

Directions:

  • Use blender (on high setting) to mix and serve immediately 

Tips:

  • To serve it over ice, use ghee instead of butter. Ghee (clarified butter) doesn’t separate like butter does. 
  • This is a basic recipe, you may also add heavy cream to it or substitute it for butter.
  • I like to use brain octane by *bulletproof* instead of the regular mct oil. 

Nutrition per serving:

  • 330 calories
  • 0g carbs
  • 36g fat
  • 0g proteins

Very Berry Shake

Ingredients:

  • 3oz cream cheese
  • 4oz almond milk
  • 1/4 cup frozen berries
  • 1/4 tsp monk fruit powder
  • 4-5 ice cubes
  • 2 tbsp heavy cream
  • 1/4 – 1/2 square shaved 90% chocolate for decoration (minimal amount) 

Directions: 

  • Blend the first 5 ingredients using ice crush feature or highest setting until smooth
  • Whip heavy cream – I like to use the milk frother wand to make it easy – to make the topping
  • Sprinkle with shaved dark chocolate 
  • Makes 1 serving

Tips:

  • You can substitute almond milk for any other type as you wish
  • To cut carbs you may use strawberry flavor extract instead of berries
  • Whip cream and chocolate shavings are optional
  • Monk fruit powder can be substituted with a sweetener of your choice 
  • You may, also, add MCT oil if you like

Nutrition per serving:

  • 342 calories
  • 7g total carbs or 5 net carbs
  • 27g fat
  • 6g proteins

Almond Crepes

Ingredients:

  • 2 eggs
  • 2oz unsweetened almond milk
  • 1tbsp mct oil
  • 8tbsp ADAPT meal

Directions:

  • Blend all ingredients by using blender, mixer or even a whisk.
  • Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle. Brown on both sides and serve hot.
  • Amount of crepes depends on their size. The recipe is for 4 servings so divide accordingly.

Tip:

  • ADAPT meal can be substituted with coconut or almond flour.
  • You can use any filling you wish. Some keto options include sugar free preserves or home made whipped cream

Nutrition per serving:

  • 220 calories
  • 7g total carbs or 3 net carbs
  • 16g fat
  • 14g proteins