Keto Homebase

Great info on the keto diet for seniors!
https://comparisonsmaster.com/articles/benefits-of-keto-diet-for-seniors

Benefits of Keto Diet For Seniors - Comparisonsmaster Although it was originally used for preventing seizures, fitness specialists have now touted it as one of the suitable diets for anyone to live healthily.

We found a good, no-nonsense article about common mistakes to avoid while on the Keto Diet.
https://www.thehealthsite.com/fitness/diet/following-a-keto-diet-5-common-mistakes-you-should-avoid-to-lose-weight-870162/

Following A Keto Diet? 5 Common Mistakes You Should Avoid To Lose Weight Keto diet is a famous diet people follow to keep their weight and overall health in check. But are you doing it right? Here are the common keto diet mistakes and how to avoid them.

Have heard the terms 'clean keto' and 'dirty keto'? Here's an interesting article.
https://www.msn.com/en-us/health/nutrition/clean-keto-vs-dirty-keto-what-e2-80-99s-the-difference/ar-AAVpStn?ocid=BingNewsSearch

Clean Keto vs. Dirty Keto: What’s the Difference? Both approaches can put you in ketosis, but one emphasizes healthy foods and steers clear of any processed foods.

After all the work, all the stress, take some time for self-care. Here's an article with some great suggestions.
https://drive.google.com/file/d/1TlM4Pd1o5msxg4ilJS6x3XjCv2BIHx1d/view?usp=sharing

Self Care.pdf

Here's an interesting article that suggests the keto diet when used with a drug therapy can help kill pancreatic cancer cells.
https://www.freepressjournal.in/health/ketogenic-diet-combined-with-triple-drugs-can-prevent-pancreatic-cancer-study

Ketogenic diet combined with triple drugs can prevent pancreatic cancer: Study The new study has suggested that a ketogenic diet, which is low in carbohydrates and protein and high in fat, helps to kill pancreatic cancer cells when combined with a triple-drug therapy.

One of our favorite keto smoothie recipes! This one even has a little caffeine kick to get your morning or afternoon going!

In the interest of transparency, there is a link to a customizable keto diet at the bottom of the recipe that we do endorse. You do not have to click on the link to get the recipe. Thanks, and enjoy!

https://drive.google.com/file/d/1eHroBfnWgaa16sBtZ_UdLCrWrh40SdFM/view?usp=sharing

Espresso Smoothie 1.2.pdf

Here's really good keto smoothie recipe. Even kids love it!
https://drive.google.com/file/d/1xNcotQno8hhLp7hYGPalvzDGJxmX6HGF/view?usp=sharing

Avo BB Smoothie.pdf

Been a while, but we're back!

Here's a great link with 40 springtime recipes. Bring on the sun ☀️ !

https://www.delicious.com.au/recipes/collections/gallery/40-low-carb-recipes-for-the-week-ahead/73d39vcn

Meal prep these 40 keto recipes and reap the rewards all week-long Need to cut back on the carbs? These 40 keto recipes will prove eating healthy doesn’t have to be such a bad thing.

Really cool article with all kinds of Keto friendly recipes great for parties! https://www.dietdoctor.com/low-carb/recipes/happy-new-year

Top 3 Keto & Low-Carb Menus for New Year's – Recipes – Diet Doctor New Year’s Eve is a night of parties, glitter and glamour. It’s the perfect opportunity to gather loved ones for celebration. We have pulled together our most festive recipes to help you envision an amazing buffet or three-course meal.

This is a great article for those just beginning the Keto Diet.
https://www.healthline.com/nutrition/ketogenic-diet-101

The Ketogenic Diet: A Detailed Beginner's Guide to Keto The ketogenic diet (keto) is a low carb, high fat diet that causes weight loss and provides numerous health benefits. This is a detailed beginner's guide.

Here is a great keto recipe for when you're hankerin' for some Chinese food.

Keto Ginger Beef

Ingredients:
2 sirloin steaks cut into strips
1 clove garlic, crushed
1 tbsp olive oil
4 tbsp apple cider vinegar
1 small onion
salt and pepper
1 tsp ground ginger
2 small tomatoes, diced

Instructions:
1. Heat oil in a skillet over med high heat.
2. Brown sirloin
3. After steaks are seared add tomatoes, onion, and garlic
4. Mix ginger, pepper, salt, and vinegar in a bowl and add to the skillet
5. Lower heat, cover and simmer until liquid evaporates
6. Serve and enjoy!

Got used to consuming energy drinks? Here are some keto-friendly options you might want to try when you must drink some. But remember, it’s better if you want to avoid them totally!
• Red Bull Total Zero - 0g Net Carbs
• Zevia Zero Calorie Energy Drink - 1.9g Net Carbs
• GURU Lite Natural Energy Drink - 4g Net Carbs
• Rockstar Pure Zero - < 0.5 Net Carbs
• Rockstar Zero Carb - 0g Net Carbs
• Monster Energy Zero Ultra -2g Net Carbs

Keto Homebase updated their business hours.

Some people do experience side effects while implementing the Keto Diet. One of the most common is called the Keto Headache. Here is a good short article explaining the causes of the Keto Headache and what can be done to mitigate this side effect. Remember to keep yourself hydrated! Keep kicking butt and reach your goals! https://www.pinkvilla.com/lifestyle/health-fitness/what-keto-headache-these-are-causes-and-prevention-tips-combat-pain-566347

What is keto headache? THESE are the causes and prevention tips to combat the pain The ketogenic diet is one of the most popular diet plans right now that is focused on the elimination of carbs from your foods and on its replacement...

Can carrots be eaten on a Keto Diet. They're sweet, that's probably bad, right? Well they can be eaten, but watch your portion. Raw carrots contain 9 grams of net carbs per cup. Not as high in starch as other root vegetables, they’re still higher in carbs than many non-starchy vegetables.

Here is the link to the article mentioned in our previous post
https://www.yahoo.com/lifestyle/handy-chart-ultimate-guide-drinking-143000101.html

This Handy Chart Is Your Ultimate Guide to Drinking On the Keto Diet It's so much more than vodka sodas.

So... you're not supposed to drink alcohol while implementing the Keto Diet. But sometimes the occasion arises. Maybe it's your birthday or your anniversary. Whatever the reason, here is a good chart with suggestions for when it's time for some celebration. Just remember to get back on the horse and keep charging forward toward your goals! Click here for our free ebook www.cr-webservices.com to check out the benefits of the Keto Diet!

Another great success story of the benefits of Keto!
https://www.dietdoctor.com/gregs-doctors-told-him-that-heart-disease-was-irreversible-he-proved-them-wrong-and-reversed-his-coronary-calcium-score-by-40-on-keto

Greg Reversed His Coronary Artery Calcium Score by 40% on Keto - Diet Doctor After having a heart attack in 2016, Greg wanted to understand why, and regain his health. He went on the keto diet and reversed his Coronary Artery Calcium Score by 40%. Here's his inspiring story.

Two new case studies show that the Keto Diet may help improve sexual health in men.
https://www.insider.com/keto-weight-loss-boosted-s***m-count-quality-in-obese-men-2020-9

The keto weight loss diet could help boost s***m count and quality, according to 2 case reports Two case reports found that a very low calorie keto diet dramatically improved s***m count and quality in obese men in three months of weight loss.

I keep seeing references to sugar alcohols. What the heck are sugar alcohols?!

Sugar alcohol is a carbohydrate with a chemical structure that is similar to that of sugars and alcohol. Some sugar alcohols can be found naturally in fruits and vegetables, like avocado, apples, raspberries, and plums. Other sugar alcohols, like erythritol and xylitol, are made by processing other sugars. Although they are similar to natural sugar in sweetness, sugar alcohols are not easily absorbed by the body. This fact makes them great alternatives for people with diabetes or pre-diabetes. Many sugar alcohols have a zero net carb count making them good for a ketogenic diet. Examples of these are erythritol, xylitol, and mannitol. All can be purchased online at specialty food stores. Some sugar alcohols should be avoided while implementing a keto diet because they contain some carbs. Examples of these are sorbitol, maltitol, and isomalt.

Hopefully this brings a little clarity!

Another potential benefit to the Keto Diet:

A new study found that the Keto Diet reduces a fungi found in the gut microbiome that has been linked to Alzheimer's Disease. See this article for more details https://www.slashgear.com/keto-diet-targets-gut-fungi-that-may-play-a-big-role-in-dementia-31635727/

Keto diet targets gut fungi that may play a big role in dementia The ketogenic diet — more commonly called ‘keto’ — is popular due to its impact on blood sugar levels and insulin resistance, but that’s not the extent of its various …

Are you in ketosis? How do you know?

There are 3 types of testing that you can do at home; blood, breath, and urine. Blood tests test for B-hydroxybutyrate, breath tests test for acetone, and urine tests test for acetoacetate. These are types of ketones that are produced when you are metabolising fat.

Pros & Cons

Blood testing equipment:
- Pros - Accurate, blood alcohol* content does not effect ketone readings, data support optional
- Cons - Expensive ($250 plus the need to but additional test strips when out), blood!

Breath testing equipment:
- Pros - Accurate, data support options, no further test costs, no bodily fluids required
- Cons - Expensive ($250 - $900+), alcohol* will and other things may interfere with ketone readings, set up

Urine testing equipment:
- Pros - Inexpensive, ease of use, alcohol* does not effect test
- Cons - Results show a general level of ketosis, but not a precise level, effectiveness may decrease the longer you are in ketosis, p*e!

*When implementing the keto diet, you should steer away from alcohol use as it will slow your ketosis

For more in-depth information, check out this great article: https://www.dietdoctor.com/low-carb/keto/ketone-testing-three-ways

The Best Way to Test Ketones – Diet Doctor Ketones in your blood… ketones in your breath… ketones in your urine… When you are in ketosis, ketones are everywhere. Should you measure them? Why not?

Easy Keto Breakfast Bowl recipe

Ingredients:
2 eggs
2 strips cooked bacon, cut into 1" segments
1/2 cup cheddar cheese
1/2 cup salsa
2 tbsp butter
1/2 avocado, sliced
salt/pepper to taste

Directions:
1. Scramble the eggs in a bowl. Season with salt and pepper (optional)
2. Melt butter in a small skillet over medium heat. Cook eggs 2 - 3 minutes until firm, stirring occasionally.
3. Top eggs with cheese and bacon and continue cooking for 1 minute. Remove from heat.
4. Warm salsa in a small pot or microwave.
5. Transfer eggs to bowl. Top with salsa then avocado.
6, Enjoy!

Serves: 1
Prep time: 5 minutes
Cook time: 10 minutes

72.2g fat
35.0g protein
16.1g carbs

What is the Keto Diet?

For those that are new to the keto diet here is a good definition and overview:

To start with, the word “Keto” stands for ketogenic which allows for the production of molecules, called ketones, which fuel the body. It is used when glucose is in short supply in the body.

The whole concept behind the ketogenic diet is reducing carbohydrate intake and replacing it with fats. This reduction of carbs conditions the body into a metabolic state, called ketosis.
In short, the ketogenic diet is a low-carb, high-fat diet. It drastically reduces blood sugar levels and shifts the body’s metabolism towards fat and ketones, which helps in weight loss. People often confuse the ketogenic diet with Atkins and other low carb diets, but they are not the same.

This is a great and easy keto recipe for a fulfilling lunch!

6g net carbs
40g fat
20g protein
497 kcal

https://www.dietdoctor.com/recipes/low-carb-turkey-brie-salad-sub

Low-Carb Turkey Brie Salad Sub — Recipe — Diet Doctor Are you craving a big juicy sub? Well look no further, we have put together the ultimate low carb flavor-sensation for you. This sub is perfection and super sumptuous wrapped in tasty fresh lettuce and is the key to maximal flavor. You'll wonder why you ever thought the bread was needed.

We'd love to hear your experiences using the keto diet. Anything you share could help someone else. Thanks, and we wish you the best!

Visualizing your menu will aid in meal planning

Picture source: https://www.ditchthecarbs.com/what-is-the-keto-food-pyramid/