Keto Lifestyle Blog

Keto Foods from your local grocery store 👌
Thank you to the individual who sent this to us to post 🙂

Hey all, if you are interested in a free guide click the link below to download from our Google Drive:
https://drive.google.com/file/d/1XjkfWRQspRBLPPIjFCcU8UcEUaliE7Dl/view?usp=sharing

🥑 Discover the Power of Keto: 3 Game-Changing Benefits 🥩

Are you curious about the keto diet? Here are the top 3 reasons why people are raving about this low-carb, high-fat lifestyle:

🔥 Rapid Weight Loss: By shifting your body into ketosis, you burn fat for fuel, leading to impressive weight loss results.

🧠 Enhanced Mental Clarity: Many keto enthusiasts report improved focus and cognitive function, giving you a mental edge throughout the day.

⚡ Increased Energy Levels: Once adapted, your body becomes a fat-burning machine, providing steady, long-lasting energy without the crashes.

Have you tried keto? Share your experience in the comments below! 👇

🥩 Here we list some good reasons...

Creatine: Helps muscles produce energy and get stronger.
Iron: Forms red blood cells, produces energy, builds protein.
Niacin: Is part of creating signals in cells, repairing DNA, and maintaining a healthy digestive system.
Selenium: Creates antioxidant enzymes that prevent cell damage, and helps the thyroid.
Vitamin B12: Forms healthy nerve cells. Forms red blood cells and DNA synthesis.
Zinc: Supports growth and development of neurological functions, immune system, reproduction and cellular structure.

𝙄𝙩 𝙞𝙨 𝙠𝙚𝙩𝙤-𝙛𝙧𝙞𝙚𝙣𝙙𝙡𝙮 𝙖𝙣𝙙 𝙝𝙖𝙨 𝙢𝙖𝙣𝙮 𝙗𝙚𝙣𝙚𝙛𝙞𝙩𝙨.👌

How often are you including meat in your keto diet?

KETO-FRIENDLY...
Mozzarella
Butter
Camembert cheese
Cheddar
Thick cream
Natural yogurt

EAT THEM IN MODERATION
Cottage cheese
Feta cheese
Parmesan
Soft cheese
Ricotta -Ricotta
Yogurt

LIMIT
Sweet yogurt
Sour cream
Butter milk
Milk

What dairy products do you include in your keto diet?

🤔 Wondering if you can still drink wine while on keto?

With all the restrictions that this diet has, the good thing is that wine is one of the beverages that you can still drink, but of course, in moderation. This guide will show you what your options are if you want to have some of your favorite wines.

(based on 150 ml portions)
RED WINE
-Pinot Noir - 34.g carbs
-Merlot - 3.7g carbs
-Cabernet Sauvignon - 3.8g carbs
-Syrah - 4g carbs
WHITE WINE
-Sauvignon Blanc - 3g carbs
-Chardonnay - 3.2g carbs
-Pinot Grigio - 3.8g carbs
-Pinot Blanc - 3.8g carbs

What is your favorite wine from this list?🍷

Ingredients:
1 glass of unsweetened coconut milk
1/2 cup of heavy cream
5 tablespoons of unsweetened cocoa powder
1/4 cup of erythritol-based sweetener
2 teaspoons vanilla extract
1 1/2 cups of ice

Pour everything in the blender and start blending and after a few minutes, it will be ready to enjoy!

This is tasty and low-carb, enjoy!

🍔 🍟 🍕 Cheat days happen, but that doesn't mean you're off your diet forever.

Look at any setback as an opportunity to grow and get back in the game.
1. Stay hydrated
2. Intermittent fasting
3. Focus on whole foods
4. High-intensity interval training
5. Keep your carbohydrate count low (20g net).
6. Identify what caused you to slip and learn for next time.
7. Forgive yourself and continue with your diet

What do you do after your cheat days? Tell us in the comments👇

It is a low-calorie food, it contributes 75 kcal (medium unit) and in it, we can find:

🥚 Proteins: they are found in the white and yolk. The main protein found in the egg white is ovalbumin, which is considered the best quality protein after human milk protein.
🥚Lipids: contains essential fatty acids. Fats are mostly unsaturated and healthy, being the oleic fatty acid (omega 9) the predominant one.
🥚Minerals: it provides all minerals (iron, magnesium, zinc, selenium, phosphorus, etc.) iron is found in the yolk.
🥚Vitamins: it has a great variety of vitamins. Water-soluble vitamins of the B complex are found in the egg white and fat-soluble vitamins A, D, E and K in the yolk.
🥚Essential substances: it contains choline, a vitamin that acts in the formation of the nervous system and memory centers.

How do you incorporate eggs into your diet?

With a keto lifestyle, you can still enjoy one to two alcoholic beverages on special occasions.🍺

Many alcoholic beverages contain sugar, but there are some keto options with little or no sugar and low carbohydrates.
Here is a list of 8 of the best keto options:

1. Dry Martini
2. Vodka soda
3. Whiskey
4. Tequila Shot
5. Gin
6. Brandy
7. Wine🍷
8. Champagne

Keto-tip: Always drink with moderation, don't forget to hydrate before, during, and after.
Important note: do not exceed 3 drinks per occasion and make sure it is not too frequent, especially because drinking liquor is not nutritionally healthy, especially because of the calories.

Do you drink while in keto?

🚰 We are sure that more than once you have asked yourself: How much water should I drink?

It is important that we learn to listen to our bodies. We almost always confuse hunger with thirst, that is why it is advisable to drink water at any sign of hunger; this way we will be able to differentiate and we will be listening to our body.

The most common is 8 glasses (2 liters), a very accurate amount, but everything depends on your body, your weight, your lifestyle, your age, and your condition. 👌

Here we share with you an estimate of the amount of water you should drink each day according to your weight:
100 lb.--1.5 L
120 lb-1.7 L
140 lb--2 L
160 lb--2.3 L
180 lb--2.6 L
200 lb--3 L
220 lb--3.2 L

Are you drinking enough water every day?

Besides being delicious, they are very healthy. Their most outstanding characteristic is their richness in healthy fats.

Here we share with you some of their benefits:
*They have a high content of healthy fats.
*They provide a great nutritional value.
*They are rich in proteins and vitamin E.
*They are a very good alternative to dairy products, ensuring the calcium, magnesium and phosphorus we need.
*They contribute to strengthening our immune system thanks to their antioxidants.
*They are satiating, so they reduce hunger.

𝙆𝙀𝙏𝙊 𝙏𝙄𝙋: 𝙞𝙩 𝙞𝙨 𝙧𝙚𝙘𝙤𝙢𝙢𝙚𝙣𝙙𝙚𝙙 𝙩𝙤 𝙘𝙤𝙣𝙨𝙪𝙢𝙚 𝙩𝙝𝙚𝙢 𝙧𝙖𝙬 𝙤𝙧 𝙩𝙤𝙖𝙨𝙩𝙚𝙙 𝙖𝙣𝙙 𝙬𝙞𝙩𝙝 𝙨𝙠𝙞𝙣 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙖𝙙𝙫𝙖𝙣𝙩𝙖𝙜𝙚 𝙤𝙛 𝙖𝙡𝙡 𝙩𝙝𝙚𝙞𝙧 𝙗𝙚𝙣𝙚𝙛𝙞𝙩𝙨.

Do you consume almonds regularly?

Benefits of drinking coffee ☕ :
SLIMMING: a cup of coffee does not work magic, but it can be a great ally in diets since it generates a feeling of satiety and provides only two calories.
RELIEVES MIGRAINES: caffeine can relieve severe headaches and even enhance the effect of some analgesics.
ANTI-OXIDANT: it contains substances that act as a defense against possible diseases and attacks of microorganisms and delay the aging of cells.
HEALTHY HEART: drinking coffee daily generates a cardioprotective effect that reduces the risk of suffering heart failure.
ENHANCES DIGESTION: caffeine increases gastric secretion of the pancreas and saliva, thus facilitating digestion.
HELPS AGAINST DIABETES: caffeine activates the cells of the pancreas, which are responsible for the production of insulin in the body.
RICH IN NUTRIENTS: vitamin B, potassium and magnesium.
GOOD BREATH: coffee prevents the development of bacteria in the mouth that cause bad breath. This occurs when coffee is taken alone; if it is mixed with milk, it can generate the opposite effect.
𝙄𝙏 𝙄𝙎 𝙆𝙀𝙏𝙊 𝙁𝙍𝙄𝙀𝙉𝘿𝙇𝙔!👍

Do you like coffee? Do you drink it every day?

When we eat a low carbohydrate diet our body releases more water. Along with the loss of water, we also lose the minerals found in our body. It is extremely important to replenish these minerals (electrolytes) as they are key to the proper functioning of the body and to avoid feeling sick.

Foods to replenish electrolytes in keto:
*Foods rich in SODIUM: -pickles -olives -sea salt or pink salt -asparagus -seafood 🦀 -dried meats.
*Foods rich in POTASSIUM: -broccoli🥦 -strawberries 🍓 -savoy and dark meats -tomato -brussels sprouts -brussels sprouts
*Foods rich in MAGNESIUM: -spinach -salmon -dark chocolate🍫 -nuts and almonds -avocado -egg -egg
If you have symptoms of keto flu or are not well hydrated it is because you are not meeting your electrolyte needs, try to consume more of the foods on this list.

What type of foods are you consuming to replenish electrolytes?

1. AEROBIC EXERCISES: cardio/long-duration-low intensity. 🚲
2. ANAEROBIC EXERCISES: weight lifting, high intensity intervals. Short duration with low intensity.
3. FLEXIBILITY EXERCISES: yoga, stretching. Strengthens soft tissue and increases body range of motion.🎾
4. STABILITY EXERCISES: balance and body training, promotes alignment and control of the central area of the body (thorax, abdomen, sides).

👉 What type of exercises do you practice?

👉 𝙏𝙝𝙚 𝙠𝙚𝙩𝙤 𝙙𝙞𝙚𝙩 𝙖𝙘𝙩𝙪𝙖𝙡𝙡𝙮 𝙤𝙧𝙞𝙜𝙞𝙣𝙖𝙩𝙚𝙙 𝙖𝙨 𝙖 𝙬𝙖𝙮 𝙩𝙤 𝙩𝙧𝙚𝙖𝙩 𝙣𝙚𝙪𝙧𝙤𝙡𝙤𝙜𝙞𝙘𝙖𝙡 𝙙𝙞𝙨𝙚𝙖𝙨𝙚𝙨, 𝙨𝙪𝙘𝙝 𝙖𝙨 𝙚𝙥𝙞𝙡𝙚𝙥𝙨𝙮.

𝙎𝙤𝙢𝙚 𝙨𝙩𝙪𝙙𝙞𝙚𝙨 𝙝𝙖𝙫𝙚 𝙨𝙝𝙤𝙬𝙣 𝙩𝙝𝙖𝙩 𝙩𝙝𝙞𝙨 𝙙𝙞𝙚𝙩 𝙘𝙖𝙣 𝙝𝙖𝙫𝙚 𝙗𝙚𝙣𝙚𝙛𝙞𝙩𝙨 𝙞𝙣 𝙖 𝙫𝙖𝙧𝙞𝙚𝙩𝙮 𝙤𝙛 𝙙𝙞𝙨𝙚𝙖𝙨𝙚𝙨:

*Cardiomyopathy; keto can improve risk factors such as body fat, HDL cholesterol levels, blood pressure and blood sugar.
*Cancer; currently, this diet has been used to treat many types of cancer and reduce tumor growth.
*Alzheimer's; the keto diet may reduce the symptoms of Alzheimer's and slow its progression.
*Epilepsy; many researches have shown that the keto diet can greatly reduce epileptic seizures.
*Parkinson's; one study found that the keto diet helped to improve Parkinson's symptoms.
*Polycystic o***y syndrome; the keto diet can help reduce insulin levels, which may play a key role in this syndrome.
*Brain injuries; studies have found that the keto diet can reduce concussions and aid in patient recovery after suffering these injuries.
*Acne; lowering insulin levels and reducing the intake of sugar or processed foods may help improve acne.

Did you already know this? Let me know in the comments.

We want to inspire you!🥗

𝗠𝗢𝗡𝗗𝗔𝗬
*Breakfast: Bacon, egg and tomato
*Lunch: Chicken salad with olive oil and feta cheese
*Dinner: Salmon with asparagus cooked in butter
𝗧𝗨𝗘𝗦𝗗𝗔𝗬
Breakfast: Eggs with tomato and basil with goat cheese *Breakfast: Eggs with tomato and basil with goat cheese
*Lunch: Meatballs, cheddar cheese and vegetables
*Dinner: Milkshake with almond milk, peanut butter, cocoa powder and stevia.
𝗪𝗘𝗗𝗡𝗘𝗦𝗗𝗔𝗬
*Breakfast: Egg with spinach with feta cheese
*Lunch: Seafood salad with olive oil and avocado
*Dinner: Pork chops with parmesan cheese, broccoli and salad.
𝗧𝗛𝗨𝗥𝗦𝗗𝗔𝗬
Breakfast: Omelet with avocado, red sauce, peppers, onion and spices *Breakfast: Omelet with avocado, red sauce, peppers, onion and spices
*Lunch: Chicken stuffed with pesto and cream cheese accompanied by vegetables.
*Dinner: A handful of walnuts and celery sticks with guacamole and red sauce.
𝗙𝗥𝗜𝗗𝗔𝗬
*Breakfast: Unsweetened yogurt with peanut butter, cocoa powder and stevia.
*Lunch: Meat sautéed and cooked in coconut oil with vegetables.
*Dinner: Medium-rare hamburger with bacon, egg and cheese.
𝗦𝗔𝗧𝗨𝗥𝗗𝗔𝗬
*Breakfast: Cheese and ham omelette with vegetables
*Lunch: White fish, eggs and spinach cooked with olive oil.
*Dinner: Slices of ham with cheese and walnuts
𝗦𝗨𝗡𝗗𝗔𝗬
*Breakfast: Eggs with bacon and mushrooms
*Lunch: Hamburger with salsa, cheese and guacamole
*Dinner: Steaks with egg and salad

Tell us in the comments what you thought of this menu!

A vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting.

Most vegetarians eat animal products like eggs and dairy but avoid meat and fish; while on a traditional ketogenic diet, around 70% of your total daily calories should come from fat, including sources like oils, meat, fish and full fat dairy.

However, the vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats, such as coconut oil, eggs, avocados, nuts and seeds.

HEALTH BENEFITS OF THIS DIET:
*Promotes weight loss
*Protects against chronic diseases
*Supports blood sugar control
FOODS TO EAT:
*Non-starchy vegetables: spinach, broccoli, mushrooms, etc.
*Nuts: almonds, walnuts, macadamia nuts, pistachios, etc.
*Nut butters: almond, peanut, hazelnut butter, etc.

Would you like to go on a vegetarian keto diet?