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10 Tips to Optimize Ketosis #1

Getting your body into the state of ketosis and maintaining it can be a struggle for a lot of folks. The truth is, we all trip up from time-to-time, and there’s not one of us who doesn’t need a little help or a reminder every now and again.
 
My goal in this series of tips is to identify many of the roadblocks on the path to nutritional ketosis in an effort to help you improve your ability to maintain and maximize the level of ketosis necessary for you to accomplish your goals and to see the weight loss that you desire. Many of you tend to be too hard on yourselves and are quick to assume, "Keto just doesn’t work for me, I’m different." If that’s you, listen up! You just might find the answer to your problem in the information below.
 
Tip 1: Stop Fearing Fat
 
A big problem that we routinely see is that people simply do not eat enough fat. Not eating enough fat will set you up for failure, or at the very least, HUNGER. The...
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10 Tips to Optimize Ketosis #2

My second tip for getting into and maintaining ketosis is simple:
 
DON’T CONSISTENTLY EAT LOW CALORIE.
 
Being consistent on a ketogenic diet is extremely important, but consistently eating low calorie is not a good idea. Old diet mentalities, like that of cutting calories, try to creep in from time-to-time and then, suddenly, you find that your fat loss has plateaued. Restricting calories may work temporarily, but after a few weeks you tend to find your weight stabilizing, and despite eating at a calorie deficit, you simply cannot shed excess body fat.
 
Why?
 
Consistently eating at a large deficit slows the metabolism. Your body is designed to keep you alive. If you're consistently taking in a lot less energy than you're expending, the body is going to slow down the energy going out so that it has enough fuel to keep your heart and organs running, but maybe not much else.
 
Also remember weight loss on keto is not linear. Many...
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10 Tips to Optimize Ketosis #3

My third tip for getting into and maintaining ketosis is easy:
 
EAT HIGH QUALITY FATS.
 
Although it’s the lowered level of carbohydrate that actually gets you into ketosis, it’s the fat that sustains you enough to keep you there. So, it bears mentioning that eating a very low-carb diet does not mean that you should skimp on the quantity and quality of the fats that you are eating. You do yourself a terrible disservice if you are keeping good fats low. High quality fats are the backbone for making new cells and brain tissue, establishing neurotransmitters, balancing hormones and aiding most bodily functions.
 
Focus on getting as high of quality fats as possible. Think whole, non-processed food choices with lots of omega-3, like grass-fed meats and their drippings, wild fish, cold-pressed olive oil, grass-fed butter, avocado and its oil, etc. Consuming low quality things like most vegetable and seed oils, processed "cheese" (like those little...
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Keto Tartar Sauce

This Keto Tartar Sauce is sure to delight your taste buds. It's super easy and the perfect compliment to our Keto Fish Sticks!

INGREDIENTS
  • 1/2 cup Keto Mayonnaise (or Primal)
  • 1 pickle
  • 1 tablespoon lemon juice
  • salt to taste
  • Capers (optional)
INSTRUCTIONS
  • Using a small bowl, mix all of the ingredients together and serve
MACROS:

Servings: 16 Serving Size: 1 tablespoon

Carbs: 0 grams | Protein: 0 grams | Fat: 6 grams

RECIPE NOTES: This recipe goes great with our Keto Fish Sticks found here.

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Keto Fish Sticks

A new twist to an old favorite, these Crispy Breaded Keto Fish Sticks are sure to bring back memories of days gone by!

INGREDIENTS
  • 4 cod fillets, skinned and debones
  • 2 tablespoons coconut flour
  • 1 egg, large
  • 1 tablesppon lemon juice (fresh squeezed)
  • 1 medium spring onion
  • 3 tablespoons flax meal
  • 1/3 cup parmesean cheese (grated)
  • 1/2 teaspoon salt
  • Ground black pepper to taste
  • 2 tablespoons melted ghee  (or melted conconut oil)
INSTRUCTIONS
  • Preheat oven to 400 degrees
  • Place the cod into a blender and pulse until smooth
  • Transfer the blended cod to a bowl and add the coconut flour, lemon juice an the spring onion
  • Season with salt and black pepper and mix until well combined
  • Prepare the breading by mixing the flax meal, parmesan cheese, salt, and black pepper
  • Using your hands, form 12 fish sticks by rolling each one in the breading until completely coated. 
  • Place on a baking sheet lined with parchment paper and drizzle with melted ghee or coconut oil.
  • Transfer to the oven...
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Keto Slaw

Keto slaw is the perfect keto side dish and this one works well with our Keto Fish Sticks and Tartar Sauce!

INGREDIENTS
  • 1/4 medium green cabbage
  • 1/4 small red cabbage
  • 1/2 fennel bulb
  • 1 medium spring onion
  • 1/4 cup of Keto Mayo
  • 1 teaspoon Dijon Mustard
  • Pink Salt (to taste)
  • Black Pepper (to taste)
INSTRUCTIONS
  • Wash the cabbage and the fennel
  • Using a sharp knife, finely slice the cabbage and fennel bulb or put them both into a food processor and stred using a grating blade.
  • Set the schredded vegetables in a mixing bowl and add the spring onion.
  • Add the mayo and Dijon mustard and season with salt and black pepper, mix well and serve.
MACROS:

Servings:4  Serving Size: 1/2 cup

Carbs: 8 grams | Protein: 2 grams | Fat: 11 grams

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Keto Pulled Pork

Perfectly Pulled Pork. You're going to absolutely love this simple easy recipe. Slow cooked and Keto Approved!

INGREDIENTS
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground cinnamon
  • 1 teaspoon smoked paprika
  • 1 tablespoon slat
  • 3.5 poins pork
  • 1/2 cup water
INSTRUCTIONS
  • Mix all the spices in a bowl
  • Rub the spices and salt into the pork and wrap in plastic wrap and place in the refrigerator for at least 4 hours.
  • Remove from the fridge and unwrap. 
  • Place the pork loin into a slow cooker and add the water.
  • Cook for 8-10 hours on low or 4-6 hours on high until tender
  • Transfer teh roast to a cutting baord. Discard all the liquid in the slow cooker.
  • Place the entire roast back int o the slow cooker and pul the meat apart by tearing it into shreds with a couple of forks.
  • Serve immediately. Will keep in the fridge for up to 5 days (if there's any left).
MACROS:

Servings: 8 Serving Size: 1/8

Carbs:1 grams | Protein: 13 grams | Fat: 3...

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Keto Skillet Lasagna

Extra easy, super cheesy, this Keto Skillet Lasagna will easily become a weeknight favorite!
 
INGREDIENTS:
  • 1 lb Ground Beef
  • 1/2 lb Italian Sausage
  • 1 1/2 cup Marinara Sauce
  • 1/2 cup Ricotta Cheese
  • 3/4 tsp Garlic Powder (divided)
  • 1 tsp Oregano (divided)
  • 1/4 cup chopped white onion
  • 1 cup Shredded Mozzarella (divided)
  • 2/3 cup Parmesan Cheese (divided)
  • Chopped parsley, for garnish (optional)
INSTRUCTIONS:
  • Preheat the oven to 400 degrees.
  • While the oven is heating,  Grab a medium bowl and mix ricotta, 1/2 cup of mozzarella, and 1/3 cup of the Parmesan. Add salt and pepper to taste then add the remaining oregano and garlic powder and mix until well combined. Set aside.
  • Using an iron skillet on medium heat, brown grown beef and sausage together until done.
  • Next, add in the onion, stirring together with the meat allowing the onion to soften.
  • Pour in the sauce and add 1/2 teaspoon of oregano and 1/2 teaspoon of garlic powder and simmer for approximately 5 minutes.
  • Turn off...
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Keto White Chicken Chili

Think thick and creamy white chili with sauteed pulled chicken. So warm and comforting and guaranteed to please!

INGREDIENTS
  • 2 lbs of bonless skinless chicken breast
  • 1 stick of butter 
  • 2 cups heavy whipping cream
  • 1 ½ cups grated Monterey Jack cheese
  • 1 teaspoon hot sauce
  • 4 ounces cream cheese
  • ¾ cup chicken broth
  • 1 ½ teaspoons chili powder
  • Himalayan pink salt (to taste)
  • black pepper (to taste)
  • 2 teaspoons cumin
  • 1 ½ tablespoons onion powder
  • 2 (4 ounce) cans chopped green chilies
INSTRUCTIONS
  • In a large pot, boil 2 lbs of boneless chicken until done, remove from pot and set aside to cool. 
  • Once the chicken cools, shred it and then season it with chili powder, salt and black pepper.
  • In a large pot, mix butter, chicken broth, heavy cream, cream cheese, onion powder, cumin, and hot sauce together. Season with salt and black pepper and bring to a simmer; cook until butter and cream cheese are melted, about 5 minutes.
  • Add shredded chicken,...
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Keto Sausage Gravy

Is sausage gravy Keto? Mine is! I can't wait for you to try this country breakfast favorite. Pair it with my Keto Butter Biscuit recipe and it's a match made in heaven!

INGREDIENTS:

  • 10 oz. Appleton Farms Pork Sausage
  • 1 cup cream cheese
  • 1 cup beef broth or chicken broth
  • salt and pepper to taste

INSTRUCTIONS:

  • In a large pan, cook sausage over medium heat for approximately 5-6 minutes.
  • Gradually add in cream cheese and broth and cook. You will need to stir this consistently until it is thick and smooth.
  • Reduce heat to medium-low and continue to stir consistently as it simmers. Approximately 2 more minutes. As you stir, season with salt and pepper to taste.
MACROS:
Servings: 4  Serving Size: 1/2 cup
Carb: 4 grams | Protein: 12 grams | Fat: 16 grams
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