What is Nutritional Ketosis?
Unlike the dangerous state of diabetic ketoacidosis, nutritional ketosis is a natural metabolic state that enables the body to efficiently use fat as a primary source of energy instead of glucose. When shifting into ketosis, one becomes a “fat burner” instead of a “sugar burner,” relying on fat as the primary cellular fuel. Ketones are produced as a byproduct of fat metabolism, and nutritional ketosis is defined by measuring blood ketones between 0.5 and 5.0 mmol/L.
What is the Ketogenic Diet?
One way to shift into a state of nutritional ketosis is by following the ketogenic or “keto” diet, a low carbohydrate, moderate protein, high fat diet that involves replacing most dietary carbs with fat. Ageneral macronutrient ratio ranges between 60-85% of calories from fat, 15-35% of calories from protein, and 5-15% of calories from carbs. The drastic reduction in carbs forces cells to shift their energy source from glucose to fat, thus putting the body into a ketotic, fat-burning state.
Clinical Use of Nutritional Ketosis
The ketogenic diet has been used as a clinical therapeutic tool since the 1920’s to treat epilepsy in children, and has gained a resurgence of interest in recent years due to the wide range of conditions it can positively impact. For example, research has shown ketosis to benefit:
• Weight loss
• Mood stabilization*
• Hormone regulation*
• Increased HDL (“good”) cholesterol*
• Slowed aging*
• Blood sugar regulation*
• Memory and Cognitive Improvement*
Studies also show that ketosis can help certain health conditions such as Obesity and Hyperlipidemia*,
Epilepsy*, Alzheimer’s Disease*, Cancer*, Acne*, PCOS*, Cardiovascular Disease*, Autism*, Metabolic
Syndrome*, Fatty Liver Disease* and others.
Troubleshooting: Common Beginner Mistakes
Many people eagerly begin the ketogenic diet, but give up shortly thereafter due to lack of results. I’ve observed these common mistakes to be avoided for keto success:
• Excess protein consumption (beware of gluconeogenesis, where excess protein is converted to sugar and stored as fat)
• Excess caloric intake (strategic calorie restriction and intermittent fasting is key)
• Not consuming enough healthy dietary fat (if enough fat is consumed one shouldn’t feel uncomfortable hunger or cravings)
• Not accounting for all carbs (food journaling can provide accountability)
• Too much or too little physical activity (properly timed burst training is best for rapid fat-loss and hormone optimization)
Also, look out for underlying health conditions, and ALWAYS remember R1: Remove the Source if someone is “doing everything right,” and still lacking results.
My tricks for accelerating and maintaining fat adaptation and ketosis If you’re having trouble getting into or maintaining ketosis, I’ve found these tips and strategies to work very well.
Carb Phasing:
To jumpstart ketosis, carefully count carbs and slowly re-incorporate as follows:
Week 1: Eat less than 10 grams of carbs per day
Week 2: Eat less than 20 grams of carbs per day
Week 3: Eat less than 30 grams of carbs per day
Week 4: Eat less than 40 grams of carbs per day
Week 5: Eat less than 50 grams of carbs per day
2-2-2 Rule (consume each daily)
Adequate good fat and electrolyte balance is vital, and this rule helps to cover the bases.
• 2 tbsp. of coconut oil, MCT oil or a combination
• 2 tbsp. of organic grass fed butter, ghee, X-Factor brand butter oil, or a combination
• 2 tsp. of sea salt, can be added to bone broth or taken with water throughout the day.
• Optional: 2 cups of grass-fed bone broth (or more if desired)
Diet Variation:
I like to maintain ketosis most of the time; however, I’ve found that strategically altering my diet,what I call “diet variation,” enhances and accelerates results. I teach diet variation as an ancient healing strategy because our ancestors were forced to vary their diet. They went into ketosis during harsh winters and involuntarily fasted during famine. During warmer months, fresh produce was available and enjoyed in abundance. Over the years, I’ve observed the magic is in the variation.
5-1-1 Rule:
Diet variation is the idea behind the 5-1-1 rule, but it can be modified to suit anyone’s lifestyle and health condition.
• 5 days per week follow the ketogenic diet (or cellular healing diet)
• 1 day per week enjoy a “feast” day, for healthy carb or protein loading (still avoiding “junk” food)
• 1 day per week do a 24-hour water fast (drinking only water from dinner to dinner)
Fat Fasting:
Consuming nothing but clean fat (and water) for 1-3 days can be an effective reset to jump start fat burning. Examples include organic coconut oil, MCT oil, extra virgin olive oil, hemp oil and grass-fed butter or ghee, butter oil (plus sea salt for electrolytes).
Exogenous Ketones:
Man-made ketone supplements may be a helpful crutch if one is struggling to get into ketosis, for athletes or others seeking to boost mental and physical performance, or as a therapeutic tool. The verdict is still out on long-term use, but they have a place as a beneficial support. Bottom line: Supplemental ketones are a shortcut to ketosis, a gift from science. However, for the “real deal” ketosis, cells must be trained naturally to burn the body’s own fat for energy which takes time and effort.
Support Therapies:
• True Cellular Detox ™
• Butyrate, coffee, and probiotic enemas
• Higher doses of BIND (activated charcoal)
• Infrared sauna
• Magnesium sulfate for constipation (epsom salt)
• Vitamin C flush
Support Supplements:
• Bile Salts from Body Bio
• PTM for potassium balance
• Oxbile and lipase for fat digestion
• Branch Chain amino acids (help body keto-adapt and repair/maintain muscle)
• Carnitine (fat burning and assists keto-adaptation)
• Electrolyte replacement (Elyte from Body Bio replaces electrolytes)
• Glutamine (exercise recovery and keto-adaptation)
• Liver and kidney support (L liver and Ks kidney)
• Vitamin D (Systemic Formulas DV3)
• MCT oil (c8 form of MCTs are more ketogenic and easier on the gut
• Regular probiotic rotation and fermented foods for gut support
(MBC, ABC, Prescript Assist, Prephage, Probiophage)
Keto Convenience Foods:
Canned sardines, oysters, sockeye salmon, mackerel and anchovies (in olive oil and sea salt), raw macadamia nuts, roasted nori seaweed snacks, hard-boiled or deviled eggs, raw coconut butter, avocados, homemade fat bombs (see recipe idea below), grass-fed cheese/yogurt, guacamole with EPIC pastured pork rinds or bacon “chips”, sugar-free jerky, high-fat smoothies and puddings, homemade stevia sweetened popsicles, grass-fed whey protein powders, Bulletproof and EPIC bars.
Meal Ideas:
Breakfast: organic coffee or tea with grass-fed butter or cream (if intermittent fasting) OR egg omelet fried in avocado oil with drizzle of MCT oil topped with avocado; coconut milk smoothie; eggs baked in avocado halves; chia seed pudding; full fat yogurt with raw nuts; almond or coconut flour keto pancakes
Lunch: Leafy greens salad topped with canned sardines and capers, dressed with olive oil and apple cider vinegar; mashed hard boiled eggs and avocado in lettuce wraps with blanched asparagus spears and bleu cheese dip; Zucchini noodles (“zoodles”) with fresh mozzarella, pine nuts and olive oil.
Dinner: Baked sockeye salmon with sautéed spinach and mashed cauliflower “potatoes”; Slow-cooker grass-fed roast with onions and side of roasted brussel sprouts; Roasted spaghetti squash with bison meatballs and side salad; Pureed vegetable soup with heavy cream and side of crusty keto bread.
Sweets: Keto fudge, cookies, fat bombs, puddings, popsicles, organic berries
Recipe: Chocolate Almond “Fat Bombs”
Makes about 12 treats
Ingredients (organic when possible):
1 cup melted, cold-pressed coconut oil
1/2 teaspoon vanilla extract
1 tablespoon Stevita stevia sweetener
½ to 1 teaspoon sea salt
4 tablespoons unsweetened cocoa powder
½ cup raw almond butter
2 tablespoons grass-fed butter
Add-ins – almonds, unsweetened shredded coconut
Paper cupcake liners
Preparation:
Mix all ingredients in a food processor until smooth.
Pour mixture into paper cupcake liners.
Sprinkle in almonds (whole or sliced), berries, coconut shreds, or toppings of your choice.
Top with a touch of sea salt.
Refrigerate until solid and store in the fridge.
More Recipes:
KETO-APPROVED & GRAIN-FREE BREAD RECIPE
INGREDIENTS
• 1 ½ cups almond flour
• ¾ cup arrowroot powder
• ¼ cup flaxseed meal
• ½ tsp. sea salt
• ½ tsp. baking soda
• 4 medium pastured eggs
• 1 tsp. raw apple cider vinegar
• 1/4 tsp. stevia or 1.5 tsp. xylitol or 1 tsp. raw honey
• 1 Tbsp. baker’s yeast (does not activate much but adds flavor)
• Coconut oil for greasing pan
INSTRUCTIONS
1. Blend eggs until frothy, then add vinegar and mix.
2. Combine almond flour, yeast, stevia/xylitol/honey, arrowroot, flax meal, salt and baking soda.
3. Mix dry and liquid ingredients.
4. Grease medium-sized loaf pan with coconut oil.
5. Pour batter into greased warm pan and allow dough to rise for 1 hour (it will not rise much).
6. Bake at 350º for 30-35 minutes or until a centered toothpick can be removed cleanly.
7. Cool and serve warm with grass-fed bone marrow butter. Makes great toast!
SUGGESTIONS
Sprinkle seeds on the bread before you pop it into the oven – poppy seeds, sesame seeds or why not some salt flakes and herbs?
If you make this recipe into 6 pieces of bread they each contain about 2 grams of carbs.
KETO LEMON CHEESECAKEBARS WITH BLUEBERRY SAUCE
INGREDIENTS
Crust:
• 2 large eggs
• 1 1/2 cups almond flour
• 1/2 Tbsp. cinnamon
• 1/4 cup xylitol or ¼ tsp stevia
• 1/3 cup butter, melted
• 1/2 tsp. sea salt
• 1/2 tsp. baking powder
Cheesecake filling:
• 3 packages full-fat, organic cream cheese
• 3 large eggs
• 1/2 cup xylitol
• 1 tsp. vanilla
• 1/2 tsp. sea salt
• 4 Tbsp. fresh lemon juice
• 8-10 drops lemon essential oil (suggestion: doTerra)
• Garnish: organic lemon zest
Blueberry topping (optional):
• One 10oz. bag frozen blueberries
• 2 Tbsp. xylitol or sprinkle of stevia
• 2 Tbsp. arrowroot
DIRECTIONS
For crust:
1. Preheat oven to 325° F.
2. Mix all ingredients together. Add more butter or coconut oil if too dry.
3. Evenly distribute crust mixture into a 9 x 13 pan.
4. Bake crust for 18-20 minutes.
For cheesecake, topping and assembly:
1. While crust is baking, place all filling ingredients in large mixing bowl and
combine with hand mixer until fully incorporated.
2. Once crust is lightly browned, remove from oven (leave oven on).
3. Spread cheesecake mixture evenly over crust.
4. Garnish with lemon zest.
5. Bake cheesecake at 325° F for 45 minutes.
6. Make topping: put blueberries, xylitol or stevia and arrowroot in saucepan and heat over medium. Stir intermittently until warm and gooey.
7. Once done, allow to cool and then set in fridge for 1-2 hours, or until firm.
8. Slice into bars. Top with blueberry sauce and a sprinkle of sea salt.
9. Enjoy!
Variation without crust:
1. Make filling and pour into ramekins.
2. Bake at 325° F for 45 minutes.
3. Top with blueberry sauce and enjoy
KETO FUDGE
INGREDIENTS
• 2 cups raw, organic, cold-pressed coconut oil – soft but still solid
• 3/4 cup raw cocoa powder
• 3-4 tsp. Stevita stevia powder
• 4 tsp. vanilla extract
• 3/4 tsp. sea salt
• 1 tsp. cinnamon
• 1 cup raw macadamia nuts (or your favorite nuts), plus more for garnish
• The cream scooped from 1 can of refrigerated coconut milk (cream will rise to top once chilled).
*Needs chilled in advance.
DIRECTIONS
1. Add coconut oil and cream to blender and combine.
2. Add remaining ingredients and combine until smooth.
3. Taste and adjust if desired.
4. Add remaining nuts into blender and stir (or save for garnish).
5. Line dish with parchment paper and pour mixture into dish. Garnish with nuts if desired.
6. Put in freezer to set for 15 minutes.
7. Slice, serve and enjoy!
8. Store in fridge to avoid melting.
NO-CHURN VANILLA KETO ICE-CREAM
INGREDIENTS
• 4 large organic eggs, separated
• ¼ tsp cream of tartar or apple cider vinegar
• ½ tsp of stevia
• 1 ¼ cups heavy whipping cream or coconut cream for dairy-free (300 ml / 10 fl oz)
• 1 tbsp sugar-free vanilla extract (you can make your own) or 1 tsp vanilla bean powder or
1 vanilla bean
DIRECTIONS
1. Separate the egg whites from the egg yolks. Start whisking the egg whites and add the cream of
tartar. As the egg whites thicken, slowly add the stevia.
2. Whisk until they create stiff peaks. In another bowl, whisk the cream... If using whipped coconut
milk/ cream instead of cream, here is a great tutorial that explains how to do it.
3. ... until soft peaks form when the whisk is removed. Be careful not to over whisk the cream.
In a third bowl, mix the egg yolks...
4. ... with the vanilla extract or vanilla powder (or seeds from vanilla bean). I used a combination
of vanilla extract and vanilla bean powder.
5. Slowly fold the whisked egg whites into the whipped cream. Then add the egg yolk mixture
and gently fold in using a spatula until well combined.
6. Place the mixture in a loaf pan or a freezer-friendly container and freeze for at least 2 hours
(I froze mine for 4 hours).
7. ENJOY
CUCUMBER MINT ICE POPS
INGREDIENTS
• 16 oz. organic, pure coconut water
• 1 small organic cucumber, thinly sliced into rounds
• 1 small bunch organic mint, stems removed
DIRECTIONS
1. Arrange cucumber slices and mint leaves in BPA-free popsicle molds.
2. Fill each mold with coconut water.
3. Freeze and enjoy!
GINGER KOMBUCHA POPS
INGREDIENTS
• 2 cups homemade (preferred) or store bought kombucha tea
• 1/2 cup organic strawberries, sliced
• 1 Tbsp. fresh ginger, finely diced
• Set of 6 BPA free popsicle molds
DIRECTIONS
1. Drop strawberries and ginger bits into molds.
2. Pour kombucha over berries, leave 1/2 inch at rim for expansion.
3. Place popsicle holder sticks into mold and freeze for 4-6 hours.
4. Enjoy!
CAROB PEPPERMINT ENERGY BITES
INGREDIENTS
• 2 cups shredded coconut
• 3 Tbsp. coconut butter
• 4 Tbsp. coconut oil (melted)
• 1/3 cup carob (or cocoa) powder
• 3 Tbsp. raw honey
• 2-3 drops peppermint essential oil
• 1 Tbsp. collagen powder
• 2 Tbsp. gelatin powder
• 1 tsp. sea salt
DIRECTIONS
1. Combine all ingredients, except shredded coconut, in large bowl and mix.
2. Add shredded coconut and combine.
3. Form mixture into compact, bite-sized balls.
4. Place onto glass dish greased with coconut oil (or use parchment paper).
5. Chill in fridge for 1 hour.
6. Enjoy!
7. Makes about 18 balls.
SMOOTHIES
CHIA MATCHA DELIGHT SMOOTHIE
INGREDIENTS
• 1 cup grass-fed yogurt of choice
• 1 tsp. Stevita stevia (or 1 Tbsp. raw honey)
• 1 tsp. culinary-grade matcha powder
• 1 Tbsp. MCT oil
• 2 Tbsp. chia seeds
• 1/2 to 1 cup ice cubes
• Pinch sea salt
• Optional: 1 cup steamed kale
• Optional: 1 raw, pastured egg
DIRECTIONS
1. Put ice cubes in bottom of blender and mix with other ingredients.
2. Pour into jar and allow to set in fridge for 10-30 minutes (or overnight).
3. Enjoy!
4. Serves 2.
NUTTY GREEN SMOOTHIE
INGREDIENTS
• 16oz. chilled, organic tea of choice
• 1 can full-fat, organic coconut milk
• 2-4 cups raw spinach
• 1/2 cup raw cashews
• 1/4 cup chia seeds
• 1/2 tsp. turmeric
• 1/2 tsp. cinnamon
• 1-2 tsp. Stevita stevia
• 1 cup ice cubes
• Pinch of sea salt
DIRECTIONS
1. Put ice cubes in bottom of blender.
2. Blend and enjoy!
3. Serves 2.
“EGGNOG SMOOTHIE”
INGREDIENTS
• 2 whole, pastured eggs
• ½ can unsweetened, full-fat coconut milk
• 1 cup ice
• 3 capfuls vanilla extract
• 2 tsp. freshly ground nutmeg
• 2 tsp. cinnamon powder
• 2 Tbsp. MCT oil
• 1 tsp. sea salt
• Optional add-ins: stevia to taste; ground flaxseed; almond butter
DIRECTIONS
1. Blend all ingredients until smooth.
2. Dust with freshly ground nutmeg or cinnamon and enjoy!
DRINKS
MOCKTAIL MOSCOW MULE
INGREDIENTS
• 6 oz. club soda
• 1 tsp. organic ginger powder or fresh ginger root
• Juice of 1 lime
• 1 tsp. grass-fed collagen powder
• 1/2 tsp. stevia (if sweetness desired)
• Optional: 1 oz. vodka
DIRECTIONS
1. Mix all ingredients and adjust if desired.
2. Pour into copper mug or attractive glass and garnish with lime wedge.
3. Enjoy!
CHAMPAGNE GELATIN SHOTS
• 8 oz. champagne (your choice)
• 3 tbsp. unflavored grass-fed gelatin
• 7 oz. lemon and/or lime juice
• Stevia for sanding
DIRECTIONS
1. In a small sauce pan add 8 oz. of champagne and 2 oz. of lime/lemon juice.
2. Sprinkle gelatin on top and let sit for at least 2 minutes.
3. Put the saucepan on medium/low heat and heat until gelatin dissolves. Do not let mixture boil.
4. Remove from heat and add remaining lemon/lime juice.
5. Add gelatin to small single-serve containers or small baking dish.
6. Put gelatin molds in the refrigerator for at least 2 hours, until completely set up.
7. Cut gelatin into squares (if baking dish was used). Dip or sprinkle stevia for sanding, if desired.
8. Keep shots refrigerated until ready to eat and enjoy!
Must be 21+ to enjoy!
GOLDEN MILK IMMUNE-BOOSTING TEA
INGREDIENTS
• 1/2 can full-fat coconut milk
• 1 tsp. dried turmeric
• 1 tsp. bee pollen or raw honey
• 1 tsp. freshly grated ginger (or dried)
• 1 tsp. grass-fed collagen powder
• Pinch of sea salt
DIRECTIONS
1. Combine in saucepan and stir until heated thoroughly.
2. Enjoy!
ENTREES
GUACAMOLE STUFFED EGGS
INGREDIENTS
• 6 pastured eggs
• 2 small, ripe avocados
• Juice of 3-4 limes
• 1 tsp. garlic powder
• 1/2 tsp. onion powder (optional)
• Minced, fresh cilantro to taste (optional) and as garnish
• Sea salt to taste
DIRECTIONS
1. Place all the eggs in a saucepan filled with cold water and bring to a boil. Turn off the heat as soon as the water boils and let the eggs cook for 10 minutes.
2. Immerse the eggs in cold water to stop cooking.
3. Peel the eggs once cooled.
4. Cut the peeled eggs in half lengthwise. Remove yolks and place on a plate.
5. In a bowl, mash avocado and all seasonings together until smooth and creamy.
6. Fill each egg white with mixture.
7. Garnish with cilantro leaves.
8. Serve and enjoy.
BASIC SLOW COOKER BEEF BONE BROTH
INGREDIENTS
3-4 lbs. grass-fed beef bones
3-4 Tbsp. raw, organic apple cider vinegar
1-2 Tbsp. sea salt
Filtered water
Optional add-ins: grass-fed collagen, grass-fed gelatin, turmeric, bay leaves, garlic, dried herbs or fresh vegetables.
DIRECTIONS
1. Place bones, sea salt and apple cider vinegar into a large slow cooker.
2. Cover ingredients with filtered water, leaving about 2 inches of space between the water and lid.
3. Turn slow cooker on low and allow to cook for at least 24 hours.
4. Enjoy plain for fasting purposes, or use as a base for soups.
CLASSIC MEATBALLS
INGREDIENTS
• 2 lbs. grass-fed ground beef
• 1-2 Tbsp. onion powder or 1 cup onion, finely diced and sautéed in coconut oil
• 1-2 Tbsp. grass-fed gelatin
• 5 garlic cloves, minced
• 2 Tbsp. oregano (optional)
• 1-2 tsp. sea salt
• Fresh Italian herbs for garnish
DIRECTIONS
1. Preheat oven to 350° F. Line a baking sheet with parchment paper.
2. Mix all ingredients together in a large bowl. Form into 12 equal size balls.
3. Bake for 20-25 minutes until cooked through.
4. Serve over roasted spaghetti squash with marinara sauce (optional), extra virgin olive oil, fresh Italian herbs, and a green salad.
5. Note: Can store in glass container in the fridge or freezer.
6. Makes about 12 meatballs.
KETO-APPROVED GRAIN-FREE FLATBREAD PIZZA
INGREDIENTS
• 1/2 cup arrowroot powder
• 1/4 cup, plus 2 tbsp. coconut flour
• 1/2 tsp. baking soda
• 1 tsp. sea salt
• 2 tbsp. olive or avocado oil (plus extra for sautéing)
• 1/2 cup warm water
Topping ideas:
• Sautéed grass-fed ground meat, caramelized onions, mushrooms, garlic, leafy green strips, carrot shreds, grass-fed cheese, sugar-free tomato sauce, your favorite herbs and spices…
• The options are endless!
DIRECTIONS
1. Preheat oven to 425°. Line baking sheet with parchment paper or grease with avocado or coconut oil.
2. In a bowl, whisk arrowroot flour, coconut flour, baking soda and salt. Once combined, stir in oil then warm water. Gently mix with hands until dough ball has formed.
3. Place dough on lined or greased baking sheet and roll out into a flat circle or square.
4. Bake crust for about 12 minutes or until golden.
5. While crust is baking, saute ground meat and veggies in coconut oil or avocado oil for topping.
6. Once crust is baked, remove from oven, top crust with toppings and bake another 5 minutes until warm.
7. Slice and enjoy!
WILD SALMON WITH CREAMY DILL SAUCE
INSTRUCTIONS
• 4 fillets of wild salmon
• 1 can full-fat, unsweetened coconut milk
• 1 lemon, juiced
• 1 bunch fresh dill, chopped
• 7-8 cloves garlic, minced
• Sea salt to taste
• Olive or coconut oil
DIRECTIONS
1. In saucepan, add coconut milk, lemon juice, dill, garlic and sea salt to taste. Heat over medium heat until bubbling.
2. In another pan while sauce is heating, add small amount of oil and heat over medium heat.
Add salmon fillets and cook on both sides until halfway cooked (pink on outside, raw on inside).
3. Pour creamy dill sauce over salmon, and heat until salmon is cooked through and flavors have combined.
4. Enjoy dish over cauliflower rice and/or with fresh salad and your favorite vegetables.
LIVER AND CARAMELIZED ONIONS
INGREDIENTS
• 1 lb. grass-fed beef liver
• 1/4 cup olive oil
• 3-4 cloves garlic, minced
• 1 tsp. rosemary
• 1 tsp. sage
• 1 tsp. thyme
• 1 tsp. oregano
• 1 tsp. sea salt (or to taste)
• 1 large onion, thinly sliced
DIRECTIONS
1. Place liver in glass dish and top with olive oil, salt, garlic and all herbs. Set aside to marinate.
2. Sauté onion over low heat in olive oil for about 20 minutes. Keep an eye on the onions to avoid burning!
3. While onions finish caramelizing, place marinated liver in cast iron pan and sauté until browned
on both sides and cooked through.
4. Place liver on plate and top with caramelized onions.
5. Enjoy with your favorite vegetables!
NOT-FRIED CHICKEN
INGREDIENTS
• 2 pastured eggs
• 1/3 cup coconut flour
• 2 tsp. sea salt
• 1 tsp. freshly ground pepper
• 1 1/2 lbs. pastured chicken legs
• Organic coconut oil for greasing pan
DIRECTIONS
1. Preheat oven to 375° F and grease a large glass casserole dish with coconut oil.
2. Crack eggs into a bowl, whisk and set aside.
3. In another bowl, add flour, salt and pepper. Mix to combine.
4. Dip each chicken leg into the egg mixture, then into the flour mixture, until well coated.
5. Place legs in greased casserole dish.
6. Add another sprinkle of salt and pepper to the legs and bake for 50-60 minutes, or until chicken is fully cooked through.
7. Enjoy!
BAKED EGG IN AVOCADO
INGREDIENTS
• 2 ripe avocados
• 4 pastured eggs
• Sea salt and ground pepper
• Drizzled olive oil (optional)
• Garnish: Crumbled natural beef bacon, organic feta cheese, chopped walnuts, salsa,
cayenne pepper, fresh chives or cilantro, turmeric powder, sauerkraut, etc.
DIRECTIONS
1. Preheat oven to 425° F.
2. Cut avocados in half and remove pit.
3. Remove 2 spoonfuls of flesh from each half to allow space for an egg.
4. Gently crack egg into each avocado half.
5. Place avocados in glass or stainless steel baking dish.
6. Bake for 17 to 20 minutes, depending on size.
7. Season, drizzle with olive oil, garnish and enjoy!
GRAIN-FREE VANILLA PANCAKES
INGREDIENTS
• ½ cup coconut flour
• 3 Tbsp. grass-fed gelatin
• 8 pastured eggs
• 2-3 capfuls vanilla extract
• 2 tbs melted grass-fed butter or coconut oil
• 1 can full-fat, unsweetened coconut milk
• Pinch of sea salt
• Coconut oil or butter for skillet
• Optional add-ins: Ground flaxseed, cinnamon, sugar-free chocolate chips, pumpkin puree, fresh berries.
DIRECTIONS
1. Whisk flour and gelatin together and stir in eggs until a smooth paste forms.
2. Stir in vanilla, softened butter or melted coconut oil, and coconut milk until combined.
3. Scoop pancake mixture onto hot skillet greased with melted coconut oil or butter.
4. Cook pancakes on both sides until desired.
5. Top with real maple syrup, berries, and/or butter. Enjoy!
HOMEMADE COCONUT MILK YOGURT
INGREDIENTS
• 1 can organic, full-fat coconut milk
• 1 capsule Systemic Formulas ABC probiotic
DIRECTIONS
1. In a clean glass jar, spoon entire can of coconut milk and powder contents of probiotic capsule (discard capsule itself ).
2. Stir until thoroughly mixed, and place lid on jar but leave slightly ajar so a small amount of air can pass in.
3. Allow to sit on the counter in a dark, room temperature area for 24 hours.
4. Stir mixture again. Wait another 24 hours (totaling 48 hours) and stir mixture again before placing in refrigerator.
5. After 48 hours of fermenting, yogurt can be consumed. If you wait a few more days,yogurt will thicken to Greek-style consistency.
6. Enjoy!
KETO FOOD LIST
APPROVED FATS/OILS
Fatty Fish
Animal Fat (non-hydrogenated)
Lard
Tallow
Avocados
Egg Yolks
Macadamia/Brazil Nuts
Butter/Ghee
Coconut Butter
Cocoa Butter
Olive Oil
Coconut Oil
Avocado Oil
Macadamia Oil
MCT Oil
APPROVED POTEIN SOURCES
Fish: Preferably eating anything that is wild-caught catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna. Fattier fish is better.
Shellfish: Clams, oysters, lobster, crab, scallops, mussels, and squid.
Whole Eggs: Try to get them free-range from the local market if possible. You can prepare them in many different ways like fried, deviled, boiled, poached, and scrambled.
Grass-Fed Beef: Ground beef, steak, roasts, and stew meat. Stick with fattier cuts where possible.
Pork: Ground pork, pork loin, pork chops, tenderloin, and ham. Watch out for added sugars and try to stick with fattier cuts.
Poultry: Chicken, duck, quail, pheasant and other wild game.
Offal/Organ: Heart, liver, kidney, and tongue. Offal is one of the best sources of vitamins/nutrients.
Other Meat: Veal, Goat, Lamb, Turkey and other wild game. Stick with fattier cuts where possible.
Bacon and Sausage: Check labels for anything cured in sugar, or if it contains extra fillers.
Nut Butter: Go for natural, unsweetened nuts and try to stick with fattier versions like almond butter and macadamia nut butter. Legumes (peanuts) are high in omega 6’s so be careful about over-consumption.
How much protein can you eat on a ketogenic diet? The best way to determine how much protein to consume is to base it on your current, weight, height, physical activity, and calorie needs. A ketogenic diet usually contains 60-85% healthy fats, 15-35% protein and only 5-15% from fiber-rich carbs.
APPROVED VEGETABLE SOURCES
1 cup raw green bell peppers (4 net carbs)
1 cup raw red bell peppers (5 net carbs)
1/2 cup raw radishes (< 1 net carb)
1 cup raw spinach (1 net carb)
1 cup cooked spinach (3 net carbs)
1 cup raw summer squash (4 net carbs
5 cherry tomatoes (2 net carbs)
1 cup raw broccoli (2 net carbs)
1 cup raw mushrooms (2 net carbs)
5 green olives (< 1 net carb)
1/2 medium cucumber (3 net carbs)
1/2 cup cooked eggplant (3 net carbs)
1 cup boiled cabbage (4 net carbs)
1 medium raw carrot (4 net carbs)
1 cup cauliflower (2 carbs)
1 stalk raw celery (1 net carb)
APPROVED FRUIT SOURCES
½ Medium avocado, Net Carbs = 1.84
About ¾ Cup blackberry, Net Carbs = 4.31
About ¾ Cup strawberry, Net Carbs = 5.68
About ¾ Cup raspberry. Net Carbs = 5.44
About ¾ Cup blackberry, Net Carbs = 4.31
APPROVED DRINKS
Water
Tea
Coffee
Dry Farm Wines (Visit http://GetKetoWine.com to Claim Your Penny Bottle.)
Spirits
FOOD TO COMPLETELY AVOID CONSUMING WHILE ON KETO
All grains (wheat, rye, oats, corn, etc.)
Sugary Soft Drinks and Fruit Juices
Factory-Farmed Pork and Fish
Processed Foods
Soy Products
Tropical Fruits (pineapple, mango, banana, papaya) and high-carb fruits (tangerine, grapes, etc.)
Potatoes
Low-Fat Foods
Vegetable Oils
Sugary Alcoholic Drinks