You’re in luck! This Ultimate Keto Holiday Food Swap Guide is the perfect place to find every recipe you’ll need. We have snacks, appetizers, sides, drinks, desserts, and more. You don’t have to look further. This guide has you covered.

Ultimate Keto Holiday Food Swaps

1. Christmas Fudge

To start, one serving of regular fudge is just one square inch. Just one tiny piece. It contains 90 calories and 18 grams of sugary carbohydrates, almost an entire days-worth on keto! Here’s a better option and full recipe with just 2 grams of net carbs.

Keto Hazelnut Fudge:

Ingredients

• 3 1/2 cups organic 100% dark chocolate, chips or chopped
• 1 cup organic coconut milk
• 1 scoop Keto Zone® MCT Oil Powder – Eggnog Flavor 
• 1 cup toasted hazelnuts
• 2 tablespoons keto sweetener or equivalent stevia
• 1 teaspoon vanilla extract
• 1 teaspoon organic cinnamon powder
• 1/2 teaspoon organic star anise powder
• 1/2 teaspoon sea salt

Instructions

1. Heat coconut milk in a saucepan over medium heat.
2. Once the coconut milk begins to simmer, add in the dark chocolate and turn heat down to low.
3. Continue to heat and stir, until chocolate is melted and ingredients are well combined.
4. Once melted, remove the mixture from heat and add in the remaining ingredients until all ingredients are well incorporated.
5. Pour mixture into a parchment-lined (or well-greased) loaf pan, and freeze for about 2 hours.
6. Remove from the freezer and use a sharp knife to carefully cut fudge into 12 pieces. Serve and enjoy!

Nutrition info (per piece): 160 calories, 15 grams fat, 2 grams net carbs (4 grams carbohydrates, 2 grams fiber), 2 grams protein

2. Cranberry Jam

Cranberries are on the top of the list when it comes to low-carb, high-antioxidant, nutritious keto-friendly fruits. Then, we dump cups of sugar on it to make Holiday Cranberry Jam – this doesn’t work in the Keto Zone! Just a small portion will kick you out of the Keto Zone in no time. This year, keep the cranberries coming and try our 4-Ingredient Whole-Berry Keto Zone Cranberry Chia Jam. Buy extra and make this favorite, with only 0.4 grams of net carbs, year-round. It’s delish!

4-Ingredient Whole-Berry Keto Zone Cranberry Chia Jam

3. Yule Log Cheese Appetizer

Did you know most commercial cheese “yule logs” contain preservatives like sodium phosphate and sodium alginate, modified foods starch, colorings, and more? Instead of consuming these processed ingredients, deconstruct it and serve a beautiful charcuterie board instead. Try cheese slices, nuts, keto crackers, and olives. Set them out in a beautiful arrangement and you’ll never need a commercial yule log again!

4. Mashed Potatoes

Mashed potatoes are a Holiday favorite, for good reason. They are a nostalgic comfort food that has deep roots in traditional feasts. However, they are loaded with carbohydrates! Instead, stay in the Keto Zone with Cauliflower “Mashed Potatoes.” Not only do they limit the carbs to 2 grams net, they offer tons of nutrients that are great for your body. Cauliflower Cauliflower supports digestive health, brain health, strong bones, and more (1)!

Keto Zone Cauliflower “Mashed Potatoes”

5. Christmas Cookies

There’s a certain kind of nostalgia that accompanies the making, cookie-cutting, and enjoyment of Christmas Cookies. But, if you’re trying desperately to stay on track and in the Keto Zone through the Holidays, Christmas Cookies can be a downfall.

Instead of succumbing to a high-sugar cookie, make one of the best Keto Holiday Favorites around: Keto -Friendly Frosted Christmas Cookies! You won’t believe how great they taste at only 1 gram of net carbs! They take a bit of work, but they are worth it.

Delicious Frosted Keto Zone Christmas Cookies

6. Eggnog

What are the Holidays without a little eggnog? What a treat! However, if you stick to conventional eggnog, you’ll drown yourself in more than 30 grams of sugar and carbohydrates, artificial flavors, and harmful fats. Keto Zone Eggnog on the other hand, contains only 7 grams of net carbs, whole food spices, and other nourishing ingredients! Try it today!

Keto Zone Holiday Eggnog

7. Green Bean Casserole

Traditional green bean casserole may be warm and comforting, but that comfort comes at a price: highly processed “cream” soups laden with harmful fats, high-carbohydrate ingredients, and processed chemicals.

Instead, try this delicious, fresh green bean casserole for only 4 grams of net carbs. It’s flavorful, low-carb, contains good fiber, is easy on digestion, and uses healthy fats. And did I mention it contains bacon?

Healthy Green Bean Casserole (Keto Zone Friendly) 

8. Hot Chocolate

You could just drink empty calories and sugar this Holiday Season. Or, you can nourish your body, support joint health, fight free radicals, and reduce inflammation with Keto Zone Hot Chocolate! This deliciously spicy recipe is loaded with great ingredients. What’s more, it only contains 1 gram of net carbs!

Keto Zone Super Spice Hot Chocolate

9. Dips for Snackin’

Most traditional dips are made with conventional mayonnaise. The issue? Most mayo is primarily soybean oil; a cheap oil that increases inflammation and degrades health! It is extremely high in omega-6s, which compete in the body with omega-3s. It is associated with metabolic disorders (2), detrimental levels of cholesterol and triglycerides (3), and increases in inflammation (4). In addition, preservatives come with their own health concerns. Instead, try making your own dips and using avocados (or avocado mayo). 

Our Spicy Ginger Dip is a great alternative. Not only will you avoid harmful ingredients, you will promote health with ginger!

Keto Zone Spicy Ginger Dip 

9. Peppermint Mocha

Did you know the peppermint mocha at your local coffee house likely contains more than 50 grams of sugar? That’s almost ¼ of a cup, in one drink. 

This is no way to spend your Holidays! You can have great drinks, treats, and great health. This year, make our Keto Zone Peppermint Mocha. It contains nourishing  Keto Zone® Collagen Powder (Chocolate Flavor) and Keto Zone® MCT Oil Powder (Vanilla). Be determined to stay the course through the end of the year and don’t sabotage your health with sugar!

Keto Zone Peppermint Mocha

11. Appetizers

If your normal Holiday appetizers are fried, sweet, or include bread, they will likely kick you right out of the Keto Zone. But, you can make a wiser choice. We have appetizer recipes that not only keep you in the Keto Zone, but taste delicious as well.

In fact, we have Bacon-Wrapped Brussel Sprouts, Kebabs, and Smoked Salmon appetizers that are easy to make and will please any crowd. Don’t settle for bread. Instead, lose the carbs and keep amazing flavor with Keto Zone Appetizers.

3 Can’t Get Enough Holiday Appetizers

12. Decadent Keto Chocolate Cake

Take any meal to the next level by finishing with this Decadent Keto Chocolate Cake. IBelieve it or not, it contains less than 3 grams of net carbs per serving! With its delicious chocolate flavor, you’ll never believe it’s good for you.

Decadent Keto Chocolate Cake

Bonus: Lifestyle & Nutrition Swap

You have the opportunity to swap out poor food choices, unhealth, and fatigue year round! There’s no better time than now. If you’re ready to live in the Keto Zone, flood your body with nutrients each day, meet your weight gains, and promote health throughout your body, get your hands on all things Keto Zone. Try:

Keto Zone Diet Book

Keto Zone Starter Kit

Keto Zone Maintenance Kit

Bottom Line

You won’t miss a thing with our Ultimate Keto Holiday Food Swaps! Eat delicious foods, enjoy the festivities, and stay right in the Keto Zone. Take it a step further: Get everything you need to stay in the Keto Zone year round. Make this your Holidays, and your year, for great health!

The post The Ultimate Keto Holiday Food Swap Guide appeared first on Keto Zone® | Dr. Don Colbert, MD.

Take the change in seasons as an inspiration to cook a few new, healthy, Keto Zone dishes. Here’s our list of 10 Favorite Keto Zone Autumn recipes. Enjoy the nutritious flavors of autumn!

10 Favorite Keto Zone Autumn Recipes

1. Autumn Pork and Squash Slow Cooker Stew – If you’ve not tried this warm, flavorful, pork stew, you’re in for a treat. Make it in a slow cooker and delight in the fresh Autumn flavors.
2. Pumpkin Chocolate Chip Cookies – What a treat! A mix of pumpkin, spices, and chocolate is perfect for a Fall day. Try it alongside Keto Zone coffee.
3. Keto Zone Super-Seed Overnight “Oatmeal” This keto “oatmeal” combines hemp heart seeds, chia seeds, and flaxseeds for a high-protein, delicious autumn breakfast. The best part? You can cook it overnight in a slow cooker and wake up to a hot, flavorful, and healthy way to start the day.
4. Pan Sheet Sausage and Onion Dinner Another easy dinner! Sausage and onions are a perfect combo for an Autumn meal.
5. Keto Zone Pumpkin Pie Cheesecake A dessert among desserts! Cream cheese plus pumpkin equals a delicious and decadent treat.
6. Keto Zone Pumpkin Spice Latte Skip the chemical-laden commercial unhealthy pumpkin spiced latte and make your own superfood drink!
7. Triple-Superfood Spice Nuts What could be more “autumn” than pecans and cinnamon? These deliciously spicy nuts are an easy and healthy Keto Zone snack.
8. Keto Zone Pumpkin Soup Combine nutritious coconut oil, onions, spices, and pumpkin puree for this warm-you-up pumpkin soup!
9. Keto Zone Chocolate Walnut Caramels This amazing treat combines 3 health-promoting foods: walnuts, cocoa, and collagen. 
10. Roasted Pumpkin Seeds Pumpkin seeds are loaded with healthy fats, antioxidants, and fiber. Roast them for an easy, delightful Autumn snack.

Why Keto Zone Autumn Recipes?

Autumn recipes can be comforting, nostalgic, and incredibly nutritious! Our Keto Zone Autumn recipes boast a variety of superfood ingredients to promote full body health and energy even as the days get darker.

For example, these superfoods include:

Nuts and Seeds

Across the board, nuts and seeds offer protein, plant based omega-3 fatty acids, fiber, vitamin E, and more .In fact, the omega-3s promote anti-inflammatory reactions in the body. The Vitamin E, magnesium, fiber, calcium and iron further encourage whole-body health. In addition, their antioxidants fight free radicals, reduce the risk of cellular overgrowth, promote heart health, reduce cholesterol plaque formations, and encourage eye health (1).

Pumpkin

Pumpkins are loaded with potent nutrients. First and foremost, it contains lutein, a carotenoid antioxidant that protects the body from oxidative stress (2). Next, it contains anti-inflammatory nutrients. These compounds steer the body toward less inflammation, thereby fighting against many chronic health issues. Lastly, pumpkin oil has been found to promote full-body health and reduce risk of cellular overgrowth in the organs (3, 4, 5).

Flavorful Spices 

One hallmark of Autumn foods are spices. Cinnamon, cloves, ginger, and more promote anti-inflammatory, anti-oxidative, digestion, brain, circulation, and heart health (6, 7). What’s more, some spices also provide antibacterial benefits (8). 

Bottom Line

Autumn is the perfect season for new, healthy recipes. Get in the kitchen and whip up some Keto Zone meals, snacks, drinks and more!

The post 10 Favorite Keto Zone Autumn Recipes appeared first on Keto Zone® | Dr. Don Colbert, MD.

What’s more, Americans now spend an average of $3.6 trillion or $11,172 per person per year on healthcare (1), much of which could be prevented with a healthy lifestyle and healthy weight. In fact, it’s estimated that $190.2 billion is spent each year on the health care costs of obesity-related issues alone (2). This is a huge cost for our country and us as individuals.

It’s not always easy to make lifestyle changes. But, if you prioritize your health, it is worth all the effort and will save you money in the long run.

You can make a difference in your own life without breaking the bank. Are you ready to make your health a priority AND stick to your budget? Here are 12 tips to eat keto on a budget.

12 Tips to Eat Keto on a Budget

1. Start a Meal Plan Routine

If you take the time to get organized, plan your meals for the week, and cut down your trips to the grocery store to once per week, you can save hundreds.

How?

Grocery stores are designed to entice you to spend extra money every time you go in. In fact, many shoppers spend extra money on foods they don’t need or hadn’t planned on buying.

To start a meal prep routine, you can simply assign a type of cuisine for each day of the week. For example:

• Mondays = bunless burgers
• Tuesdays = taco bowls
• Wednesday = chicken pan sheet meal
• Thursdays = Asian dish with cauliflower rice
• Fridays = out to eat
• Saturdays = grilled meat and veggies
• Sundays = rotisserie (or something similar)

Next, assign a recipe to each meal category and shop once per week accordingly.

If you use a grocery pick-up service and don’t even set foot in the store, you can save even more. For more on how a routine can save you time and money, check out this post.

2. Buy in Bulk

Once you have a routine, it’s much easier to buy in bulk because you can rest assured you know when you will eat each food, and it will not go to waste.

As long as you minimize waste, buying in bulk can save you money.

For example, try to find larger containers of nuts, seeds, coconut flour, coconut oil, and more at discount stores or online in bulk.

3. Shop the Sales

A routine can also help you shop the sales. If you know you always eat ground beef on Mondays and chicken on Tuesdays and Wednesdays, you can buy these meats in larger amounts when they are on sale.

What’s more, non-perishables can also be bought in a month-supply to save money.

Typically, stores have a different type of food within each category on sale each week (this way they can keep you coming back). When the food you want is on sale, stock up for the month to save.

4. Forget the Specialty Packaged Keto Diet Foods and Make Your Own

Typically, you have to spend either time OR money on your eating plan. If possible, skip some of the time-saving convenience foods and take the time to prep your meals and save money.

For example, meal replacement bars, commercial fat bombs, keto tortillas, keto breads etc. are very expensive and can be made at home or skipped altogether.

If you want a Keto Dessert such as these Keto Zone® Chocolate Chip Cookies, make your own using basic keto ingredients rather than buying a keto cake or cookie.

As a bonus, your diet will always be healthier when it is based on natural real foods rather than pre-packaged commercial foods.

5. Keep Your Keto Zone® Diet Simple

One of the most beautiful things about the Keto Zone® diet is its simplicity. It’s a diet based on high-fat foods, with only moderate amounts of protein and vegetables.

Once you buy your high-fat foods such as healthy oils, creams, etc (yes, these are expensive), you don’t have to spend much on protein or other foods.

For example, while most Americans eat 6-10 ounces of extremely expensive meat each day, you can limit meat to just one meal per day and cut your portion to 4-6 ounces. Then, shop in-season non-starchy vegetables to keep your costs low.

6. Reduce Your Restaurant Outings

If you are in the habit of going out to eat for lunches while working, or several times per week for dinner, you can save hundreds by eating at home or packing your lunch.

Eating out can be a fun experience. However, many times we eat out simply out of convenience. If you can cut down on restaurant eating and save it for just one fun social outing per week, your keto food bill will be significantly reduced.

7. Choose Low-Costs Proteins

When it comes to proteins, you can spend a lot or a little…and it all depends on your “cut” and preference.

For example, a beef chuck cut costs about half as much as a ribeye.

What’s more, eggs are an extremely inexpensive protein source that fits into the Keto Zone® diet very well.

Another favorite? Rotisserie chicken is often cost-effective and gives you a break from cooking.

8. Buy Frozen Instead of Fresh

Take a few steps from the produce aisle to the frozen foods aisle to save money.

Of course, some foods are simply best when fresh such as herbs, leafy greens, and other favorites. But, you can save a lot by buying berries, green beans, broccoli, and more in the frozen aisle. Interestingly, nutrient retention is typically similar or even higher in frozen versus fresh produce (1).

What’s more, buying some frozen produce can vastly cut down on waste since it doesn’t spoil.

9. Join a Meat Share for the Best Prices on Beef, Pork, and More

Even if you live in a big city, you can likely find local farms or butcher shops that offer the chance to purchase a whole, half, or quarter cow.

While it costs a lot upfront, the total savings can be great. What’s more, you can often save when buying a larger portion, so consider finding another family and splitting it.

Of note, you will likely need extra freezer space.

10. Grow Your Own Veggies and/or Hunt for Your Meat

Depending on where you live, you may be able to grow many of your high-cost groceries. For example, herbs are extremely easy to grow but are expensive in the store. You may also be able to grow greens and lettuce, bell peppers, cucumbers, and more.

Along with delicious, fresh foods, you can boost your health when gardening. It’s a great way to get outside, get exercise, and get your hands dirty!

Of course, if you are a hunter, you can get free-range, amazing meats for protein by hunting it yourself. Even if you use a butcher to process it, the costs are a very small percentage of buying meat at the store.

11. Use Intermittent Fasting

Along with the many advantages of intermittent fasting, which include immune benefits (2), it can cut your food costs! Let’s say you decide to fast from 7 pm to 11 am each day, only drinking Keto Zone® Coffee in the morning before eating again. Then, instead of eating 3 full meals per day, you only eat 2 plus 1-2 snacks.

If your meals usually cost around $3.00 each, you can save this entire cost each day. Your average savings may be $3.00 per day, $21.00 per week, and $90.00 per month.

You can make Dr. Colbert’s Keto Zone® Coffee with Keto Zone® Hydrolyzed Collagen Powder and Keto Zone® MCT Oil Powder. Rest assured, it won’t break your fast!

12. Organize Your Freezer

If you’re like most people, you have meat, frozen leftovers, and more in your freezer. In fact, a large percentage of food waste can be attributed to forgotten frozen foods rather than spoiled fresh ones.

How can you avoid this?

Get organized! Clean out your freezer and organize it so you can easily see what foods are available to use in meals or to reheat.

If you like making extra portions for frozen leftovers for cooking, make sure these are also organized and add a list to the outside of your freezer to keep track of what you have available.

Bottom Line

There’s little doubt that healthy, delicious Keto Zone® meals cost more than eating harmful processed foods like ramen noodles. However, with some creativity, work, and organization, you can eat keto on a budget. Follow these tips, and share your own below – how do you eat keto on a budget?

And, if you’d like to get started with an entire Keto Zone® lifestyle, try our FREE Keto Zone® 21-Day-Challenge.

The post Keto on a Budget appeared first on Keto Zone® | Dr. Don Colbert, MD.

Turns out, this is not always an easy feat. As you take a jaunt around the internet, you’ll find many recipes that require too many expensive ingredients, have a horrible texture, are too difficult to make, or are just plain bad-tasting.

Search no more!

We’ve offered many great Keto Zone® low-carb bread recipes over the years. Today, we’ve gathered our readers’ top 5 choices. Some will surprise you, and all will satisfy your needs for Keto Zone® low-carb bread with easy, delicious recipes.

Countdown: Readers’ Favorite 5 Keto Zone® Low-Carb Bread Recipes

#5: Keto Zone® Pumpkin Bread

This may seem like a weird place to start, but quick breads are often great choices in the Keto Zone®. In fact, this pumpkin bread is chock-full of nourishing Keto Zone® ingredients, like eggs, coconut oil, pumpkin, collagen, MCT oil powder, and more.

Of course, all the ingredients in our Keto Zone® pumpkin bread are nourishing. But, did you know pumpkin itself offers anti-inflammatory components and antioxidants while supporting heart health and high energy?

It tastes great as a snack, with nut butter, or even in a breakfast sandwich.

How much will it cost you in terms of carbohydrates? Amazingly, each slice contains only 2 grams of net carbs!

Find the recipe here: Keto Zone® Low-Carb Pumpkin Bread 

#4: Stovetop Pizza Crust

A pizza crust may not be your first notion for bread, but this easy, stovetop Keto Zone® pizza crust is perfect for hot sandwiches, cold sandwiches, and more!

It requires only 8 ingredients and a few minutes to make. It contains a mere 2.5 grams of net carbs per servings. What’s more, it is a consistent winner with a great texture and flavor.

Find the recipe here: Keto Zone® Stovetop Pizza Crust

#3: Best Ever Keto Zone® Waffles

Another surprise? Again, this is not a standard piece of bread. But, waffles can be used for sandwiches (both breakfast and lunch), snacks, desserts and more.

Best of all, this low-carb “bread” contains only 1 gram of net carbs!

What’s more, it combines nutritious ingredients like almonds, coconut flour, Keto Zone® Fiber Zone, and eggs. Not only will you end up with a winner for low-carb bread, but you’ll nourish your digestive tract and entire body.

Get our recipe here: Best-Ever Keto Zone® Waffles 

#2: Keto Zone® Cloud Bread

If you haven’t tried cloud bread, it’s time to fire up the oven and make your new favorite low-carb bread recipe! This easy and versatile bread combines just 4 common ingredients and makes a great bread for sandwiches, breakfast, avocado toast, snacks, and more.

As you notice the readers’ comments on the recipe, you’ll find that many have substituted the dairy ingredients with non-dairy as needed. 

Keto Zone® Cloud Bread contains no net carbs!

Find our recipe here: Keto Zone® Cloud Bread 

#1: Keto Zone® Protein Bread

Without further ado, we have a winner!

There’s little doubt that our Keto Zone® Protein Bread has generated the most excitement! It’s a low-carb bread that’s all protein. In fact, it’s made with just 2 simple ingredients: eggs and Keto Zone® Hydrolyzed Collagen!

If you’re looking for a low-carb bread you can toast and eat with butter, or use in sandwiches, try our Keto Zone® Protein Bread. It’s easy, contains 0 grams of carbohydrates, and might become your all-time favorite as well.

Get our recipe here: Keto Zone® Protein Bread 

Looking for Non-Bread Low-Carb Options?

Keto Zone® eaters are amazingly creative. In fact, some of our favorite breads are not breads at all. Want to see what I mean? Try these great ideas for Keto Zone® low-carb sandwiches without bread today!

Options to Buy Low-Carb Bread  

Of course, you might also want to buy low-carb bread. It can be nice to have options in a pinch. But, buyer beware: even “healthy” low-carb commercial bread can have harmful ingredients. Be choosey and avoid bread that contains:

1. Wheat or grain flours (whole grain and refined). These are high in carbs (much too high to stay in the Keto Zone) and are not tolerated well by many people.
2. Partially hydrogenated oils. These processed oils are associated with inflammation, many chronic health issues, and unhealthy cholesterol levels. What’s more, animal studies indicated that processed hydrogenated oils are detrimental to our healthy gut bacteria (1).
3. Soybean Oil. Soybean oil is another processed, cheap, concentrated form of omega-6 fatty acids. They compete with anti-inflammatory omega-3 fats in your body and promote inflammation throughout. They are linked to metabolic health issues (2).
4. Preservatives. Homemade foods are generally made without harmful, chemical preservatives. Commercial foods, on the other hand, are often loaded with them. Avoid buying foods with Sodium Propionate (an antifungal drug that can also work as an antibiotic (3)) and Sodium Metabisulfite (has a long history of possibly causing breathing reactions and irritated tissues when handled (4)). Unfortunately, these preservatives are found within many “health” foods.

Bottom Line

 You’ll never have to search for a low-carb bread recipe again! Try any, or all 5 of our Keto Zone® readers’ favorites. You’re sure to find your new go-to low-carb bread.

The post Reader’s Favorite Keto Zone Low-Carb Bread Recipes appeared first on Keto Zone® | Dr. Don Colbert, MD.

Amazingly, our Keto Zone® Ice Cream Sandwich recipe combines delicious keto chocolate brownies with keto strawberry vanilla ice cream. 

You don’t have to settle for boring foods in the Keto Zone®. Take the time to make this decadent and delicious keto dessert. It’s just what you need for a hot summer day.

Keto Zone® Chocolate Strawberry Ice Cream Sandwiches

First, make Keto Zone® Strawberry Vanilla Ice-Cream.

This easy mason jar recipe combines our nourishing Keto Zone® French Vanilla Keto Zone®Shake, real berries, healthy Keto Zone® Vanilla MCT Oil Powder, and Organic Fermented Red Supremefood® for a power packed ice cream with only 7 grams of net carbs. 

Find the full Recipe here: Easy Keto Zone® Strawberry Vanilla Ice Cream

Next, make delicious “Spread the Love Keto Zone® Brownies.” 

Spread the Love Keto Zone® Brownies

Ingredients:

• 1/2 cup almond flour
• 3 tablespoons raw cacao powder (or cocoa powder)
• 1 scoop  Keto Zone® Hydrolyzed Collagen (Chocolate Flavor)
• 3/4 cup low-carb sweetener such as allulose or monk fruit 
• 1/2 tsp baking powder
• 1 tablespoon instant coffee (optional)
• 10 tablespoons grass-fed butter
• ¼ cup 80% sugar-free dark chocolate chips (extra for sprinkling)*
• 2 eggs at room temperature
• ½ teaspoon (sugar-free) vanilla extract (optional)

Instructions:

1. Preheat the oven to 350 degrees F. Line a square 8×8 inch baking dish with parchment paper (or grease with avocado or coconut oil very well).
2. Whisk almond flour, cocoa powder, baking powder, low-carb sweetener, and instant coffee in a medium bowl, making sure to break any clumps.
3. Melt butter and chocolate in the microwave for 30 seconds. Stir well. If not completely melted, repeat for 30 seconds and stir again. Allow cooling slightly.
4. Add eggs and vanilla to chocolate. Then, fold in dry ingredients until mixed (do not overmix and brownie may become too cakey).
5. Pour batter into a baking dish. Optionally, sprinkle 1-2 tablespoons sugar-free chocolate chips over top of batter.
6. Bake for ~20 minutes or until a toothpick comes out just moist. Allow to cool completely. Recipe makes 16 small squares.
7. To use in Keto Zone® Ice Cream Sandwiches, cut brownie squares horizontally to make 2 thin brownies. Place 2-3 tablespoons of ice cream in the middle and enjoy!

*If unable to find sugar-free chips, chop a sugar-free 80% cacao bar.

Nutrition information for each brownie: 206 calories, 20 gm fat, 5 gm carbs, 3 gm net carbs, 3 gm protein (Recipe adapted from gimmedelicious.com)

Nutrition totals for Keto Zone® Chocolate Strawberry Ice Cream Sandwich: 383 calories, 37 gm fat, 12 gm carbs, 9 gm net carbs, 5 gm protein 

Keto Zone® Chocolate Strawberry Ice Cream Sandwiches vs. Store-Bought Conventional

Why go through the trouble of making this delicious recipe rather than just buying an ice-cream sandwich at the store? 

It’s About Eating Real Foods

First, there’s an obvious advantage in the quality of the ingredients. One uses real foods. The other, a combination of food-like ingredients and chemicals. 

Our Keto Zone® Chocolate Strawberry Ice Cream Sandwich includes real strawberries, vanilla, and cocoa. It provides healthy fats like medium chain triglycerides, health-promoting fiber, and organic keto-friendly fruits from Red Supremefood®. 

And theirs? 

A Fat Boy Strawberry Ice Cream Sandwich contains:

Fresh Whole Milk, Wafer (Wheat Flour, Sugar, Caramel Color, Dextrose, Palm Oil, Cocoa (processed with Alkali), Contains 2% or less of the following: Corn Flour, Corn Syrup, Modified Corn Starch, Salt, Soy Lecithin, Baking Soda, and Mono & Diglycerides), Strawberry Puree, Liquid Sugar (Sugar, Corn Syrup), Cream, Non-fat Dry Milk, Stabilizer (Microcrystalline Cellulose, Cellulose Gum, Mono & Diglycerides, Polysorbate 80, Carrageenan), Natural Flavor, Beet Juice (color).

Notice we’ve left out ingredients like corn syrup, colorings, liquid sugar, and polysorbate 80.

Nutrition and Carbohydrates

Then, beyond the real food ingredients, our Keto Zone® Chocolate Strawberry Ice Cream Sandwich delivers delicious flavor with only 9 grams net carbs!

Fat Boy? Count on 28 grams of net carbs and only 3 grams of protein per sandwich. This treat will definitely kick you right out of the Keto Zone®!

Bottom Line: Snack Smart with Keto Zone® Chocolate Strawberry Ice Cream Sandwiches

There’s no need to feel deprived this July. In fact, you can stay in the Keto Zone® and enjoy a delicious treat. Try our Keto Zone® Chocolate Strawberry Ice Cream Sandwich recipe today. It’s the perfect time of year for a delicious chocolate and berry treat!  

The post Keto Zone® Chocolate Strawberry Ice Cream Sandwiches appeared first on Keto Zone® | Dr. Don Colbert, MD.

Here are the top 5:

1. Fresh Herbs on Everything

Whether you have a full-fledged garden, a simple container set-up, or just support your local grocer or farmer’s market, summer is prime time to use fresh herbs. What’s more, there are many Keto Zone dips, sauces, and condiments that highlight fresh herbs and take a dish to the next flavor level.

Fresh herbs are incredibly good for you. They boast antioxidants, phytochemicals, anti-inflammatory agents and more(1). Two herbs that double as nutrition stars are basil and parsley. Here are 2 easy recipes you can whip up in a jiffy and spread on almost any dish.

Easy Keto Zone Pesto: Place 2 cups packed fresh basil leaves, 2 cloves garlic, ¼ cup pine nuts, and 2 tablespoons fresh lemon juice in a food processor or blender. Process until  coarsely chopped. Add 2/3 cup extra virgin olive oil. Process until fully incorporated and smooth. If desired, add salt and pepper to taste. Optionally, add in 1/3 cup shredded parmesan and mix thoroughly.

Keto Zone Chimichurri: Mix 1/2 cup olive oil, 2 tablespoons red wine vinegar, 1/2 cup finely chopped parsley, 3-4 cloves minced garlic, 2 small red chilies (chopped finely and seeded), 3/4 teaspoon dried oregano, 1 level  teaspoon coarse salt, and pepper (to taste) in a bowl. Allow to set at least 2 hours before enjoying.

2. Keto Zone BBQ,  Picnics, and Road Trip Summer Food Trends

Nothing quite says summer like barbeques, picnics, and road trips. Thankfully, it’s easy to live the Keto Zone lifestyle while enjoying all of these activities. Here’s a full compilation of easy keto zone options and tips:

Barbeques: There are many great Keto Zone cookout options. From appetizers to drinks to desserts, here’s a great list that will help you keep it in the Keto Zone: Summer Keto Zone Cookout Menu & Tips

Picnics: Did you know there are many Keto Zone Sandwich recipes? It’s true! Try these for your next picnic: 

Amazing Keto Zone Sandwiches

Keto Zone Picnic Menu

Road Trips: Sometimes, a vacation feels like more work than it’s worth when trying to stick to a food plan. This doesn’t have to be the case with Keto Zone. Relax and try these vacation and road trip Keto Zone tips:  Top Keto Zone Vacation Tips

3. Optimal Summer Hydration

Dehydration and heat-related fatigue are common issues in hot summer months. When you’re in the Keto Zone, especially when you’re first trying to get into ketosis, dehydration is a greater risk. Why?

As you cut out carbs, your body will no longer make as much insulin (or course, this is a good thing!). Without insulin to help store carbs, glycogen becomes depleted. For every gram of glycogen lost, 3 grams of water are excreted. In fact, your kidneys must work overtime to keep up.  

There are advantages. First, you will feel less bloated. However, you may also feel dehydrated. It’s paramount to hydrate with both fluids and electrolytes. What’s more, older adults are typically more at risk for dehydration (2).

The best way to maintain optimal hydration in the summer months is to add a daily dose of Instant Ketones with water or other fluids. Each serving adds an optimal amount of sodium and exogenous ketones to help you get into and stay in the Keto Zone. Then, hydrate well throughout the day with water and green tea.

For full tips on avoiding dehydration in the Keto Zone this summer, click here. 

4. Fresh Salads and Veggies

Along with fresh herbs, fresh vegetables are among the healthiest summer food trends. You can get in on the action! Low-carb Keto Zone veggies include:

•         Cauliflower
•         Broccoli
•         Mushrooms
•         Green Beans
•         Asparagus
•         Bok Choy
•         Leek
•         Spinach & Green Leafy Vegetables
•         Avocado
•         Zucchini
•         Eggplant
•         Radish
•         Cabbage
•         Brussels Sprouts

It’s easy to add more vegetables to your day. Try:

•         Adding fresh veggies to any egg dish at breakfast.
•         Use vegetable leaves in place of sandwich breads and wraps.
•         Grill vegetables for dinner.
•         Cover half your plate with salad every night. Then, drizzle with olive oil to add fat and stay in the Keto Zone.
•         Never miss a daily dose of Fermented Green SupremefoodⓇ. This amazing green powder includes organic vegetables, chlorella, milk thistle, and more to keep your body detoxified, energized, and feeling great!
•         Try these 5 Hacks to add more Keto Zone vegetables!

5. Fresh Fruit Desserts

While many people think they have to avoid fruits to stay in the Keto Zone, you can actually take full advantage of many summer fruits without detriment. Of course, you must mind the portion. Take the “less is more” approach and enjoy Keto Zone friendly fruit desserts like berries and cream.

 Why add them?

Berries are a true superfood packed with antioxidants called anthocyanins and more in a low-carb package. In fact, blueberries, strawberries, and raspberries promote brain health, healthy blood pressure, heart health, cancer prevention, and more (3). Enjoy them by mixing 1/4 cup berries and 1/4 cup heavy cream. 

Want more fruit? Here are 4 other Keto Zone friendly fruits to add this summer.

Lastly, include one serving of Organic Red SupremefoodⓇ. This delicious powder contains probiotics and 9 USDA Organic Fruits in a low-carb formula. Among all the Keto Zone summer food trends, this might be the easiest!

Bottom Line

There’s no better time than summer to focus on healthy, fresh food. With these top summer food trends, you can stay in the Keto Zone and enjoy everything summer has to offer. Keep it low-carb, fresh, and delicious this summer!

The post Top 5 Keto Zone Summer Food Trends appeared first on Keto Zone® | Dr. Don Colbert, MD.

In fact, keto enables your brain to use available energy better while altering its DNA to make brain cells better energy producers. Together, these changes optimize energy, focus, clarity, and youthful brain traits.

Are you ready for a more youthful and energized brain? Here’s why and how to start.

Ketogenic Diet 101 and An Energized Brain

As you may already know, the ketogenic diet mimics starvation. While this may sound like a bad thing, it’s actually great. When in “starvation mode,” due to a lack of carbohydrates, the body transitions into a metabolic state called ketosis.

Typically, we humans are fueled by glucose. Glucose comes from any digested carbohydrate, or from gluconeogenesis (the making of glucose from other substrates) in the body. Once we digest carbs, they are broken down and transported to cells to be used for energy. If we overeat them, they are stored as glycogen in the liver or muscle tissue. If we overeat more, they promote fat storage.

When humans vastly reduce carbohydrate intake, such as in the ketogenic diet, an amazing thing happens. The body moves to its back-up plan. The liver begins making ketones, derived from fats in the diet or body. These ketones, specifically β-hydroxybutyrate (BHB), acetoacetate, and acetone, flow from the liver to the bloodstream and are taken up by organs around the body. Including the brain.

Meanwhile, the body keeps blood sugars normalized via gluconeogenesis, creating just enough blood glucose from amino acids and fatty acids.

How does the brain fit in?

The brain is especially hungry and stingy for energy. Its primary energy source in a normal state is glucose. In fact, it cannot use fats directly, but it can use ketones. The brain accounts for about 20% of your total energy expenditure. This is a huge amount for a small, seemingly sedentary organ. But, it has a lot of work to do.

What are Mitochondria?

Your Brain on Keto

Other studies have found improved gene expression to encode mitochondrial enzymes and energy metabolism in the hippocampus when exposed to ketones. The hippocampus is a part of the brain important for learning and memory. Unfortunately, its cells often degenerate in age-related brain conditions, With increased energy reserve from ketones, neurons may be able to continue to function in a healthy manner rather than exhaust or die (4).

Lastly, a ketogenic diet may also inhibit a major source of brain oxidative stress, or neuronal stress, as well. In a study of brain injury, ketone treatment enhanced mitochondrial function, reduced oxidative stress, and supported overall neurological function (5).

What Does it Mean to Have an Energized Brain?

For many who start a ketogenic diet, an energized brain means consistent clarity and focus. It means not dealing with the energy ups and downs associated with a high-carb diet.

Behind the scenes, it means healthy, increased mitochondria numbers and production. There’s really no downside to helping your mitochondria, the energy producers of each cell and your whole body, perform well.

How to Start a Ketogenic Diet

We have great news! You can start a ketogenic diet today and experience an energized brain. Start with our Easy Keto Zone 5-Step Start Guide. Join our Keto Challenge. And, to give your body a ketone jump-start, consider adding a well-formulated exogenous ketone source, such as Instant Ketones, to your diet.

Bottom Line

A ketogenic diet can give you a revitalized and energized brain. It starts with tiny ketone chemicals and their impact on tiny organelles inside tiny cells. But, the collective impact is powerful.

The post Energize & Reverse Aging in Your Brain With This Diet Change appeared first on Keto Zone® | Dr. Don Colbert, MD.

The post Dr. Colbert Discusses How to Stay on Keto Zone During Christmas appeared first on Keto Zone® | Dr. Don Colbert, MD.

Does Coffee Break a Fast?

First, it’s important to know what parameters we’re analyzing when discussing a “fast.”

Of course, if the parameter is the strict definition of a “fast,” which is to not consume any food or drink, coffee does break it. But, for most in the Keto Zone, it’s more about the biochemical markers of a fast. For example:

• Ketosis
• Autophagy
• Fat Burning
• Insulin Sensitivity and Blood Sugars

And of course, what about coffee add-in such as MCT Oil Powder?

All good questions.

Here’s the answer to “does coffee break a fast,” how coffee affects each parameter above, and why, or if, it matters.

Coffee’s Effect on Ketosis

One great thing about fasting: It leads to ketosis. It’s more efficient than just reducing carbohydrates. When you give your body no fuel, it must use ketones sooner or later.

But how does coffee affect ketosis?

Here’s the truth:

Caffeine actually improves ketosis in humans. In fact, one study cited that caffeine’s improvements in fat breakdown and fat oxidation made it of interest. And then, it actually does more.

The researchers evaluated the effects of caffeine on 10 participants, using 2 different doses. Caffeine was given at breakfast and found to significantly stimulate ketone production with both doses, but more with the higher one. It all raised plasma free fatty acids, indication fat storage breakdown.

These findings are important for anyone who wants to upregulate ketosis. Further, they are important for those with degenerative cognitive diseases like Alzheimer’s, as glucose utilization in the brain is impaired and ketones may be helpful (1).

Coffee’s Effect on Autophagy

Another benefit of fasting is autophagy.

Autophagy is our body’s method of cellular cleanup, detoxification, and repair. It is the cells’ response to stress and inflammation. It is being studied as a therapeutic benefit for certain neurodegenerative diseases because it removes harmful protein aggregates that induce the disease.

On the other hand, defects in autophagy play a role in many diseases including cancer, pathogen infection, metabolic diseases, and neurodegenerative diseases (2).

Our bodies continually try to fight disease, maintain cellular health and improve. Our cells actually “trim” damaged parts and maintain healthy ones. So, if you have autophagy going, you certainly don’t want to stop it early with a food or drink.

Fasting is one of the best ways to increase autophagy (3). But, does coffee and caffeine impede autophagy?

Thankfully, they don’t.

In fact, coffee that’s caffeinated or decaffeinated actually induces autophagy in animal studies (4). It triggers both a reduction of protein acetylation and an increase in autophagy. The authors believe it’s the polyphenols that are beneficial in these parameters and not the caffeine as indicated by both types having the same effect (4). 

Coffee’s Effect on Fat Burning

One of the biggest reasons anyone engages in fasting and ketosis is fat-burning.

As stated above, coffee increases both ketosis and fat breakdown. So, indirectly, we know it’s beneficial to fat burning.

But, just to double up on these findings, this study from 2019 concluded that consumption of a high-chlorogenic acids (CGA) coffee for 12 weeks by overweight adults might lower VFA, TFA, BMI, and waist circumference (5). Chlorogenic acids are a polyphenol naturally contained in coffee beans.

Insulin Sensitivity and Blood Sugars?

Many people in the Keto Zone who use intermittent fasting want to improve insulin sensitivity and blood sugars.

During times of fasting, the body works to make the cell membranes more sensitive to insulin. When there are no fuel sources available in the bloodstream, the body must become better at metabolizing any fuel it can use. And in the long-term, this means better insulin sensitivity and blood sugars.

Does coffee impede these beneficial effects?

No, but it’s a mixed result. In the short term (as in right when you’re drinking it), coffee can reduce insulin sensitivity. This is why it’s a very bad idea to consume caffeinated sugary drinks like soda and sugary-cappuccinos. But, over the long term, it improves insulin sensitivity and glucose tolerance. And in fact, it’s been concluded that more coffee consumption equals a lower risk of type 2 diabetes (6, 7).

Coffee Add-Ins

Technically, any substance that adds calories breaks your fast.

However, many coffee add-ins do NOT disturb any of the benefits we achieve with fasting, and some even enhance it.

The 2 things we’re watching out for are 1) carbohydrates that inhibit ketosis and fat burning, and 2) protein which interferes with autophagy.

Here’s a rundown:

• Butter/MCT Oil/Coconut Oil: These are almost pure fats. They will not inhibit any benefit listed above, so no harm is done to fasting. What’s more, MCT Oils and powders increase ketone production, so they actually improve that parameter.
• Heavy Cream: The only issue is that heavy cream is that they have a small number of carbs and a small amount of protein. Cream contains about 1 gram each per ounce. So, while one ounce likely isn’t enough to interfere, 4 ounces certainly is. In this case, I recommend sticking to the fats listed above instead.
• Almond/Other Nut Milk: Like cream, this is a matter of portion. Most UNSWEETENED nut milk contain very little of anything in them, and won’t interfere in 1-2 ounces. However, if you’re using more, you may be adding enough carbohydrates to affect fat-burning, ketosis, and autophagy.
• Cinnamon/Cocoa/Nutmeg: Overall, spices are fine. The only one that may affect ketosis is cocoa, but in the amount of 1 teaspoon or less, it too is okay. Cinnamon can enhance insulin sensitivity
• Collagen: As great as collagen is, it will likely inhibit autophagy because it is high in protein. So, still okay for fat-burning and ketosis, but not the complete benefits of fasting.
• Stevia, Monkfruit, Erythritol, and Other Non-Nutritive Sweeteners: Again, with no net carbs and no protein, these sweeteners are okay in terms of the benefits of fasting. I recommend sticking with the first three and other natural ones while avoiding aspartame, saccharin, and sucralose (8).

Bottom Line: Does Coffee Break a Fast?

Not only does coffee NOT impede any of the benefits of fasting, it seems to contribute to them. Whether or not it technically breaks a fast simply because you’re drinking something with more nutrition than water, is a judgment call. And, it is important to watch out for carbohydrates and proteins in add-ons if you want the full benefits.

But otherwise, you can use coffee to successfully extend your fast, and receive all of the great benefits it has to offer.

The post The Truth: Does Coffee Break a Fast when Fasting on Keto Zone? appeared first on Keto Zone® | Dr. Don Colbert, MD.

Are they better than portion-controlled or low-carb solid meals?

Meal replacements shakes are generally commercial liquid formulations designed to replace entire meals. They are most often 200-400 calories each. Sometimes, they are designed to meet the nutrition needs for a full day. Other times, they are designed to work alongside solid foods.

Here’s the science behind liquid diet plans, the results, and the answer to the question: Are meal replacement shakes good for weight loss?

The Science of Meal Replacement Shakes for Weight Loss

While meal replacement shakes and liquid diets may seem only subtly different than solid-food diet plans, they are significantly different.

In fact, there are many characteristics to them that completely change how the body responds. Here are the specifics of meal replacement shakes and how they affect weight loss.

1. Calorie Restriction

While there are some downsides to calorie restriction, we do know that consistent, long-term restriction is effective for weight loss for many people.

In fact, one study published in 2019 found that a 25% calorie reduction over two years resulted in an approximate 17-pound weight loss, of which 12 pounds were fat, in the study group. The control group, which did not reduce calories, gained approximately 0.2 pounds on average in the same time period (1).

One of the remarkable things about this study is that this weight and fat loss occurred in non-obese participants ages 21-50 years old. In addition to weight loss, the researchers found significant improvements in insulin sensitivity, inflammation, cardiovascular markers and more.

This is remarkable for two reasons:

1. When less weight loss is needed, it is often more difficult to lose weight.
2. These participants did not have compounding medical conditions often diagnosed with obesity such as hyperinsulinemia, diabetes, metabolic syndrome and more. Often, when these conditions are present, calorie restriction alone (without carbohydrate restriction) is not as effective.

Some drawbacks to calorie restriction alone (without carbohydrate restriction) include hunger, plateaus in weight loss, and ineffective weight loss if insulin resistance is also present.

Takeaway: While calorie restriction alone can be effective in healthy individuals, it is less effective and more challenging when diseases are also present compared to calorie plus carbohydrate restriction.

2. How Liquid Meals Shakes are Different from Solids for Weight Loss

While calorie restriction can be one piece of the puzzle for weight loss with meal replacement shakes, another aspect is the liquid consistency of the meals.

According to studies, liquid meals with the same macronutrient (carbs, proteins, and fats) composition as solid meals produce lower blood glucose and insulin response after the meal (2). These are very important aspects for weight loss.

What’s more, some experts believe liquid diets elicit the same effects in the body as fasting, with rapid weight loss, normalized blood sugars, and reductions in appetite.

Takeaway: The liquid consistency of meal replacement shakes can offer more weight loss benefits than solid meals.

3. Simplicity and Portion-Control

We know that simple diet instructions tend to result in better compliance than difficult, confusing ones.

One of the best aspects of meal replacement shakes is their simplicity. As long as you follow the simple directions, you’ll end up with the portion-controlled calories and macronutrients as directed.

Portion control consistently produces good weight loss results initially in studies, but lifestyle changes must also be made for long-term results (3).

Takeaway: Meal replacement shakes offer convenience, portion control, and ease-of-use.

Keto Zone Meal Replacement Shakes and Lifestyle Offer More

Although typical meal replacement shakes can produce weight loss results, they still lack some advantages for long-term weight loss that Keto Zone offers.

When you combine the Keto Zone Lifestyle with meal replacement shakes, you can meet your weight loss goals. Keto Zone Shakes add:

1. High fat intake for improved satiety, mental clarity, and overall health (4)
2. Ketone production for energy and health (5)
3. Significant weight loss results initially and long-term (6, 7)

Take-Away: Keto Zone Shakes offer more advantages than traditional meal replacements

Bottom Line: Are Meal Replacement Shakes Good For Weight Loss?

Meal replacement shakes are good for weight loss. Study after study shows their effectiveness. In addition, Keto Zone is the leading diet for weight loss, whether in liquid or solid form. When you combine the two and use Keto Zone Shakes, you can get the best of both worlds: Healthy ketosis in an easy, convenient, and effective meal replacement shake.

The post Are Meal Replacement Shakes Good For Weight Loss? appeared first on Keto Zone® | Dr. Don Colbert, MD.