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I found an absolute gem of an article named "What Does 30 Grams of Fat Look Like?"
It just came out this weekend and it's pretty eye-opening. No matter what style of eating you are going with, it's crucial to eat healthy fats in the right amounts. This is a fantastic way to visualize what that looks like. How does 30g of fat from a steak compare to that from say, chicken, or bacon, or eggs, or nuts, or avocados, or even donuts or french fries? It's all here. There are some shockers, too! Check it out here: [Click] Post in the comments what stood out to you! Hope you enjoy it and if you love it - pass it on.
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Balance is the key to happiness! Nothing wrong with enjoying a cocktail now and again. Here are some of my Favorite Keto Friendly Low Carb Low sugar Cocktails that will not kick you of of ketosis! You can either make them yourself or see my tips for the best way to order! Cheers Keto-RitaMy #1 Favorite and most requested recipe is my Keto Friendly Margarita  Ingredients
Nutrition Facts 105 Calories 0g Carbs How to Order: Tequila Soda with Lime Juice, Tajin rim Keto - MojitoKeto Friendly Version of a Mojito is all the fun without all the sugar! A must try!  Ingredients Serves 1
Instructions
Nutrition Facts: Calories 140 Carbs 3g How to order: A Mojito with Soda, No Simple Syrup, No Sugar Pro Tip: Always keep stevia packets in your purse/pocket add a packet of stevia and stir Keto Berry Prosecco SlushieThis yummy concoction will have you dreaming sandy beaches!  Serves 1 Ingredients:
TIP: If you prefer a sweeter drink, try adding a little powdered erythritol. Nutrition Facts: 150 Calories 5g Carbs How to order: Prosecco, Vodka Blended with berries and lime Juice. (This one is a little tricker to order when out, may have to throw your fav bartender a tip! But its super easy to make at home Need Help with Keto?Has your weight stalled after some initial success? Or perhaps you are trying KETO but aren't sure exactly what you should be eating or how much? I can help you take the guess work out of the Ketogenic Diet. My custom plans start at just $49 Custom Nutrition Plan
$80.00
Sold out Fully Customized Nutrition Plan based on your History Lifestyle and goals. Once you purchase you will complete a comprehensive intake questionnaire which I will use to put together a program that best fits your needs. When you complete your questionnaire you can specify your Macro preferences or allow me to select it for you based on your goals and my expertise.
You will also be able to select your dietary needs and preferences such as:
**NEW**Now includes access to my custom app & portal for 4 weeks!! see below for everything that is included with your purchase ** $80 ONE TIME CHARGE, No Auto Billing or subscription** 1 on 1 Coaching (4 weeks)
$249.00
Sold out APRIL COACHING FULL Sign up now, Program will begin 3/29 and end on 4/23 *As an active coaching client you will be given a discount to join the Next Body Boot Camp 8 week program which begins on 5/3 for the ultimate Body Transformation Experience! I have developed this 4 week 1 on 1 Coaching program to help you accelerate your progress and reach your goals. Studies have shown that having a set accountability appointment with a coach drastically increases your chances of success and improves your adherence to the program. The 4 week program includes Everything in my Custom Nutrition Plan PLUS 4 weeks of hands on Support with me! During the 4 weeks I will be there every step of the way to answer questions, troubleshoot and support you! It's like having a personal coach in your back pocket! See Below to read everything that is included for only $249 ** The results are in... Check out my Transformation Gallery to see what my clients are saying!You've done everything right, but for some reason, you've been KICKED OUT of Ketosis. Straight up evicted with no warning, so what gives?!? STARBUCKS could be your culprit! There are a few things that could go wrong at Starbucks, let me break it down for you:
So now what? Do you not go to Starbucks?
Imagine if you are eating perfect KETO and have a Starbucks everyday with 10g of sugar in it?!? You will not be able to get into or stay in ketosis, your weight will stall and you will assume the Ketogenic diet is not for you and quit when all you had to do all along was to avoid starbucks or police your barista .. I have had several clients fall victim to this, don't let it be you!  Carry some Keto Bomb in your purse and make any coffee taste delicious anytime without worrying about getting kicked out of ketosis Need Help with KETOHas your weight stalled after some initial success? Are you confused about what and how you should be eating? I can help you! Custom Nutrition Plan
$80.00
Sold out Fully Customized Nutrition Plan based on your History Lifestyle and goals. Once you purchase you will complete a comprehensive intake questionnaire which I will use to put together a program that best fits your needs. When you complete your questionnaire you can specify your Macro preferences or allow me to select it for you based on your goals and my expertise.
You will also be able to select your dietary needs and preferences such as:
**NEW**Now includes access to my custom app & portal for 4 weeks!! see below for everything that is included with your purchase ** $80 ONE TIME CHARGE, No Auto Billing or subscription** 1 on 1 Coaching (4 weeks)
$249.00
Sold out APRIL COACHING FULL Sign up now, Program will begin 3/29 and end on 4/23 *As an active coaching client you will be given a discount to join the Next Body Boot Camp 8 week program which begins on 5/3 for the ultimate Body Transformation Experience! I have developed this 4 week 1 on 1 Coaching program to help you accelerate your progress and reach your goals. Studies have shown that having a set accountability appointment with a coach drastically increases your chances of success and improves your adherence to the program. The 4 week program includes Everything in my Custom Nutrition Plan PLUS 4 weeks of hands on Support with me! During the 4 weeks I will be there every step of the way to answer questions, troubleshoot and support you! It's like having a personal coach in your back pocket! See Below to read everything that is included for only $249 ** You've heard it a million times, heck you've even probably said it yourself a million times, "Eat Grass Fed Beef" or " I only eat grass fed meat" but does it even really matter and do you even know why or are you just following the herd?!? Let me break it down for you: What is Grass-Fed Anyway? Grass-Fed means cattle have only been fed their mother's milk and grass and other greens throughout their lives; and they've had access to pastures during the growing season. Make sure to look for labels that say 100% Grass Fed because meat labeled as "grass-fed" could potentially be from cattle that only spent a relatively short time eating grass. This is because there is no official USDA marketing standard for "grass-fed" Why is grass-fed considered healthier?
So whenever possible it is best to opt for 100% Grass-Fed Organic Meat!  100% Grass-Fed Organic Burger with a Keto Friendly Hamburger Bun from Thin Slim Foods Topped with Cheese & Special Sauce  Check out all the Low Carb Breads and other goodies at Thin Slim Foods! Need Help with your Keto Diet?Custom Keto Plan $49! Everything you need to know to be successful on the Keto Diet! Custom Macros, Meal Plan & Exclusive Access to my private Facebook group! Custom Nutrition Plan
$80.00
Sold out Fully Customized Nutrition Plan based on your History Lifestyle and goals. Once you purchase you will complete a comprehensive intake questionnaire which I will use to put together a program that best fits your needs. When you complete your questionnaire you can specify your Macro preferences or allow me to select it for you based on your goals and my expertise.
You will also be able to select your dietary needs and preferences such as:
**NEW**Now includes access to my custom app & portal for 4 weeks!! see below for everything that is included with your purchase ** $80 ONE TIME CHARGE, No Auto Billing or subscription**
Do you every stop to ask yourself why?I feel like there are so many obscure products associated with the ketogenic diet that but no one really knows why they should actually use them.. So many people put Ghee butter in their coffee even people who are not necessarily following a Ketogenic diet, but do they even know why or what it even is? Here is a quick breakdown of 3 very popular KETO items and WHY they should be on your Grocery List.
MCT OIL
Ok lets get the confusing stuff out of the way:
“MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management.
Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. MCTs are absorbed more easily than other fats since there’s less work for the body to do breaking apart carbon bonds. MCTs are smaller, so they can permeate our cell membranes more easily and don’t require that we use special enzymes in order for our bodies to utilize them.
Ok now that all that scientific mumo jumbo talk is over , let me give you the Cliff notes:
Himalayan Pink Salt
When we are on a low carbohydrate, ketogenic diet we have lower insulin levels and therefore our kidneys excrete more sodium which can lead to a lower sodium/potassium ratio and a greater need for sodium in the diet.
On a low-carb diet you should look to get an additional 3-5 grams of sodium from natural foods and through the use of a pink salt like Himalayan sea salt. 1 tsp of pink salt is equivalent to 2 grams of sodium. Ok you get it, you need salt, but why the more expensive Himalayan Pink Salt?? Regular Table salt is depleted of its natural minerals and likely contains iodine. Pink salt is a natural substance that is harvested from the Himalayan Mountains and is a great alternative to your refined table-salt
Ghee Butter
The benefits of Ghee Butter on the ketogenic diet
"Ghee" comes from the Sanskrit word meaning "sprinkled," and it basically means that the milk fat is rendered from the butter to separate the milk solids and water. It’s made by melting butter and skimming the fat off of the top. You’ll be left with a yellow liquid when it’s hot and a creamy looking solid one when the ghee cools down.
There you have it, now they are no longer obscure names on your grocery list, you know what they are and why you should make them part of your Ketogenic diet plan!
Need Help With Keto?
Custom Plan Starts at just $35 and is everything you need to be successful on the KETO diet
1 on 1 Coaching (4 weeks)
$249.00
Sold out APRIL COACHING FULL Sign up now, Program will begin 3/29 and end on 4/23 *As an active coaching client you will be given a discount to join the Next Body Boot Camp 8 week program which begins on 5/3 for the ultimate Body Transformation Experience! I have developed this 4 week 1 on 1 Coaching program to help you accelerate your progress and reach your goals. Studies have shown that having a set accountability appointment with a coach drastically increases your chances of success and improves your adherence to the program. The 4 week program includes Everything in my Custom Nutrition Plan PLUS 4 weeks of hands on Support with me! During the 4 weeks I will be there every step of the way to answer questions, troubleshoot and support you! It's like having a personal coach in your back pocket! See Below to read everything that is included for only $249 ** Custom Nutrition Plan
$80.00
Sold out Fully Customized Nutrition Plan based on your History Lifestyle and goals. Once you purchase you will complete a comprehensive intake questionnaire which I will use to put together a program that best fits your needs. When you complete your questionnaire you can specify your Macro preferences or allow me to select it for you based on your goals and my expertise.
You will also be able to select your dietary needs and preferences such as:
**NEW**Now includes access to my custom app & portal for 4 weeks!! see below for everything that is included with your purchase ** $80 ONE TIME CHARGE, No Auto Billing or subscription** Who doesn't love to go to Starbucks?!? I remember when I was younger I didn't even like Coffee, but I would order a drink at Starbucks just so I could look cool and walk around with the cup. Especially During the holidays, I mean who doesn't DIE for a Starbucks christmas cup?!? Luckily following a KETO lifestyle does not prevent you from enjoying a good Starbucks beverage. You can really get creative with it, there are tons of variations, but here are 3 of my personal favorites.
Ordering Tips
The Best Ketogenic Coffee Creamer Ok ok you are ready to do this Keto diet thing...Dont eat Carbs, eat a lot of fat...got it... Well unfortunately its not quite that easy. I remember when I first decided to try keto, I had been reading a lot about it and following a bunch of inspo pages on Instagram. I was feeling pretty knowledgable and ready until I walked into the grocery store that is... I was suddenly flooded with anxiety and felt like all that knowledge I thought I had dropped right out of my head. I had no idea what was good and what wasn't. It looked like everything I picked up had carbs in it, I was like whoa this is going to be harder than I thought.... Well come to find out, I didn't really know what I was looking at on those labels. I had no idea what "NET CARBS" even was. You don't have to know every detail about the Nutrition label but it is important to know the basics and what pertains to your particular macros. Let me break down the basics for you. Serving Size
Total Calories
 Protein Protein One of the more challenging pieces to the KETO diet can be monitoring your protein intake. Eating excess protein on this diet can prevent the body from reaching ketosis. In the absence of carbs the body will convert protein to glucose for energy. Which is why it is important to limit protein intake to no more than 35 grams per meal if possible. There are obviously quite a few components to the nutrition label that we have not covered but in terms of being able to grocery shop and find foods that will fit your macros this should be a good start. As long as you can calculate your serving size and your net carbs with some basic math you are well on your way to KETOSIS :-)
Eating out on the Keto Diet"Lets go out to eat" I used to dread those words when I was on a traditional diet. Of course I wanted to go, but didn't want to deal with temptation, needed to go somewhere with "healthy options" or would be the weirdo asking how everything is prepared, ugh. Definitely didn't want to be the one to whip out my tupperware mid meal to eat my home cooked bland broccoli & chicken. Thankfully with the KETO diet this is a thing of the past! It is so easy to find Keto friendly options at restaurants. Let me give you a few tips, then tell you what I order at some of my favorite places! Tips
My Favorite Fast Food Options Love me some In-N-Out Burger! There are 2 things I typically order there. A Double Double with cheese "Protein Style" Which means wrapped in Letttuce no bun or I also order the "Flying Dutchman" which is actually on their secret menu. It is double patty with cheese and grilled onions, no bun or lettuce but very delicious.  My other "go to" fast food spot is The Habit. They have delicious burgers and also offer a lettuce wrap option. I typically order the Charburger with cheese, add bacon & Avocado and wrapped in lettuce. I also love their grilled chicken salad with ranch dress, add avocado. Restaurants One of my favorite things to order at a restaurants is the Wedge Salad. Its on the menu at most steakhouses and American Style restaurants. It's Iceburg lettuce, Blue cheese dressing, Bacon and blue cheese crumbles. An excellent high fat low carb choice.  A nice steak with veggies is always a great option. Typically at a steakhouse they are prepared in butter which is perfect for leto and Delicious!  Chicken Ceasar Salad is a staple that can be found on almost any restaurant menu! Hold the croutons and you have yourself a perfectly delicious Keto Meal.  Breakfast is probably the easiest meal to eat out when on Keto. Of course eggs and bacon is a staple. But I also love an egg omelette with cheese and avocado & If you love Eggs Benedict, order it but remove the english muffin.
There is no way I would ever give up my CHEAT DAY, I mean you gotta live! But I also don't want my cheat day to set me back in my progress at all, but it doesn't have to. I have found that as long as I follow the steps below on the day after my cheat day I will feel and look right back to the way I was pre-cheat!
1. Fasted Cardio
Do some sort of cardiovascular exercise for 45 minutes on an empty stomach the next morning after your cheat. You want to blow out all the glycogen stores, it will help you return to ketosis faster!
2. FAST
Wait 12-16 hours to eat your first normal meal post cheat. The longer the better, I shoot for 16 hours. For example if I ate my last cheat at 10pm saturday night, then I will not have my first meal until 2pm on Sunday. This will force your body to use up all that excess sugar/carbs for energy .
3. Drink TONS of Water
For every gram of carb you consumed on your cheat day your body will retain 2.6 grams of water. Which is why you will feel bloated/swollen. By drinking a lot of water you will help your body to shed this excess water weight. I shoot for at least a gallon if not 1.5
4. Take 2 Scoops of Exogenous Ketones
Among other things Exogenous Ketones will help your body get back into ketosis much quicker after a cheat. The link for the one I take is below.
 Do I believe in Cheat Days?? Pardon my French but I say Fuck yeah!! There are a lot of differences of opinions here, but I am and always have been a firm believer in "cheats" Even 20 years ago when I had just had my son and found myself with 80lbs to lose I had my cheat days! Keep in mind this was before there were all the wonderful internet resources that there are today... I dropped 80lbs in 5 mos the good old fashioned way, counting calories!! I ate 1200 calories a day of boring food... but every Friday from the time I woke up to the time I went to sleep was my cheat day! I would start the day with a bag of cheetos and end it with my favorite candy bar and you know what? The next day without fail I would DROP WEIGHT! So yes! I've always believed in cheat days, however I have to confess something now.... cheat days on the Keto diet are different! I literally used to count down the days minutes and seconds until cheat day on any other plan I ever followed and when I first started the keto diet I did the same however as the weeks go by I'm less and less excited about cheat days... The truth is I find myself craving KETO food!! All my cravings for pizza and pasta and McDonald's are gone.. I never in a million years thought it was possible. I still do my cheat days every Saturday but I listen to my body, I don't force myself to eat junk food just because it's my cheat day, IG I want something I eat it but it's just not like before! I will say however that my love of donuts has not changed and every Saturday without fail I drive over to my favorite donut shop and pick up 3 custard filled chocolate donuts!! So yes, I do believe in cheat days.... Now depending on your individual goals you may start out just having a cheat meal a week or maybe 3 cheat meals a week or maybe go right into cheat days... it can vary depending on the person. Ok, now that I got all that off my chest there is one other thing I should warn you about.... The CARB hangover!! I swear to you after a big cheat day I wake up Sunday morning like I have been hit by a mac truck, headache, puffy & bubble guts ugh... the more you ate the day before the worse you feel... but it goes away and as long as you get right back to keto life on Sunday you'll be feeling back to normal by Monday morning and for most you'll be right back into ketosis! Ok gotta go... time to eat my donut!
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