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Keto Foods

Summer Food Trends Keto Zone

Top 5 Keto Zone Summer Food Trends

Articles , Blog , Keto Foods , Keto Zone Blog , Recipes , June 14, 2021

It’s summer! Time for foods that are sun-filled, fresh, and healthy. How can you enjoy summer’s bounty and stay in the Keto Zone? It’s actually much easier than you might think. In fact, with a little creativity, you will find that there are more than enough great summer food trends that fit perfectly in Keto Zone. 

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!

 

 

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Protein Sparing Bread

Is This Zero Carb Protein Keto Bread the Answer?

Articles , Keto Foods , Keto Zone Blog , January 7, 2021

If there’s one Keto question asked over and over, it’s what about bread?

Well, this zero carb protein keto bread might just be the answer. It’s all the rage. Within Keto circles, it’s everywhere. And while different versions of “protein sparing bread” have been around for about 7 years, it’s gaining popularity again. It’s a high protein keto bread made out of egg whites.

Egg whites?

That’s right. It’s known as “protein sparing bread” or egg white bread. Here’s our version, and how to use it for great Keto Zone meals and snacks. Plus, here’s a chance to tell us about your Keto Zone experience and enter to win Dr. Colbert’s new book (end of the article).

Grab your egg whites, grab your Keto Zone Hydrolyzed Collagen, we’re about to make some bread!

“Protein Sparing” Egg White Keto Bread

Ingredients

  • 12 egg whites (separate eggs yolk from whites – reserve egg yolks for another use)
  • ½ cup Keto Zone Hydrolyzed Collagen (Unflavored)
  • Butter or oil for greasing pan (can grease by hand or use avocado or olive oil spray)
  • Optional ingredients for cinnamon bread: 1/4 teaspoon stevia powder, 1 teaspoon cinnamon, 1/4 teaspoon nutmeg
  • Optional ingredients for savory bread: 1/2 teaspoon garlic powder, 1 teaspoon Italian Herbs
  • Optional toppings: Extra-Virgin Olive Oil, Organic butter, Avocados, Keto Pesto
Instructions
  1. Place large metal bowl and mixer paddles in the freezer for 5 minutes. Preheat the oven to 400 degrees F. Grease a loaf pan with butter or oil, line bottom with parchment paper if desired.
  2. Take out bowl and paddles. Add egg whites to the bowl and whip for 5-8 minutes unit very stiff peaks form (can also use a stand mixer).
  3. If using optional ingredients, mix them with the collagen powder in a small bowl. Then, gently fold dry mix into the whites trying to keep the mixture as air-filled as possible. You’ll need to fold it over several times to mix.
  4. Gently pour or scoop egg white mix into loaf pan.
  5. Bake for 40-45 minutes or until golden brown. Turn oven off and leave bread in the oven for 15 minutes. This will help keep the bread from falling.
  6. Then, remove from the oven. Allow bread to completely cool before cutting. Cut into slices and use as toast, or in any way, you’d normally use bread.
  7. Make sure to top with a high-fat topping to keep it in the Keto Zone.
  8. The slices can be stored in the refrigerator for up to 4 days or in the freezer for up to a month.
Nutrition Info (per slice without additional ingredients or toppings): 22 calories, 0 grams fat, 0 grams carbohydrates, 5 grams protein2 grams protein

Why Bake This Protein Egg White Bread?

This egg white bread is actually one of many keto bread options. But, it’s gained quite a following! It’s easy, only requires a couple of ingredients, and many readers state they get consistently good results with it.

Our recipe was derived from the “Protein Sparing Bread” recipe made popular by Maria Emmerich about 7 years ago. We changed it up with collagen rather than whey or egg white protein powder. We use it to act as the foundation for high fat, low-carb snacks or meals. Since it’s a low-fat bread (as well as a low-carb bread), it’s important to add fats as toppings to stay in the Keto Zone, feel satiated, and produce ketones.

How to Use Egg White Protein Sparing Bread

When it comes to plain bread, the sky’s the limit on what you can make with it. Here are a few of our ideas for a high-fat Keto Zone Protein Bread Meal or Snack:

1. Olive oil & Vinegar Keto Bomb

Mix a few tablespoons of extra virgin olive oil and 2 teaspoons Balsamic vinegar in a small bowl. Add freshly ground pepper. Dip protein bread into oil mixture for a Keto Bomb snack!

2. Avocado Bread

Place sliced bread on a plate. Top with 1/2 avocado, sliced. Drizzle with extra virgin olive oil. Sprinkle with salt, pepper, and/or garlic powder.

3. Keto Zone Egg Sandwich

Toast two slices of bread. Butter or apply extra virgin olive oil to each slice, add eggs, cheese, avocados, Keto Zone pesto, salt, and/or pepper.

4. Keto Zone French Toast

Make Keto Egg White Protein Bread using the optional cinnamon bread add-ins. Toast a slice with butter, in the skillet. Top with Keto whipped cream and 4-5 raspberries.

5. Keto Pizza Bread

Toast one slice Keto Protein Egg White Bread. Top with Keto Zone marinara, cheese, pepperoni or bacon, or other favorite Keto toppings. Place in a toaster oven or regular oven at 200 deg F. until cheese melts. Optionally, top with another slice of toasted bread for a pizza sandwich.

What About You? Tell Us Your Keto Zone Recipe, Lifestyle & Health Story to Enter to Win!

How has the Keto Zone plan and recipes helped you achieve better health, weight, and energy in the past weeks, months, or years?

We want to know! Send us your own testimonial regarding Keto Zone, Dr. Colbert’s Keto Zone books, and/or Keto Zone recipes. Simply text your unbiased testimonial with pictures or video to (407)512-9807 or email it to [email protected].

Entry Rules:

Each testimonial that includes a picture or video will be entered in a drawing to win Dr. Colbert’s new book, Dr. Colbert’s Healthy Gut Zone.

To make sure you are entered, send in your testimonial as directed above. Then, add a comment below and let us know you sent it in! Make sure to indicate if you sent a picture or video. A winner will be randomly chosen at the end of January 2021.

Bottom Line

With Keto Zone, the world is your oyster in terms of delicious recipes. You don’t have to miss out, you’ve just got to get a bit creative. Who says bread needs to be made out of wheat? Egg whites will do just fine. Let us know what you think and what recipes you want to see in Keto Zone 2021.

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Keto Questions Answered

Top 12 Keto Questions Answered (Part 2)

Articles , Health , Keto Foods , Keto Zone Blog , August 17, 2020

As with any diet that is different from the Standard American Diet, there are many questions that surround the Keto Zone diet. Keto questions often range from “is it healthy” to “does it work” to “can it cause heart problems?” Today we have more answers to the Top 12 Keto Questions.

To see the questions and answers #1-8, check out our previous post.

Top 12 Keto Questions Answered (Part 2)

8. How Much Protein Will You Eat on the Keto Diet?

Keto is a moderate-protein diet. Protein should be right around 20% of your total calories. This means approximately:

  • 60 grams of protein for a 1200 calorie diet
  • 75 grams of protein for a 1500 calorie diet
  • 90 grams of protein for an 1800 calorie diet
  • 110 grams of protein for a 2200 calorie diet

(To calculate, multiply the calories by 20%, and then divide by 4 since there are 4 calories in each gram of protein.)

You can eat slightly less if you eat more fats and are satisfied. This amount of proteins is easily obtained with high-protein foods (in addition to fats and vegetables) at two meals per day. You’ll want to avoid eating much more protein as proteins can be broken down into glucose for energy, which may inhibit ketosis.

9. I’ve Heard I’ll Feel Poorly and Have Low Energy? Is this True?

During the first few days of switching from burning carbs for fuel, to a low-carb keto diet that burns ketones, yes, you’re going to feel some changes. You may feel the Keto Flu. The Keto Flu is mostly due to lack of carbohydrates AND electrolytes imbalances as you start burning ketones.

You may feel low in energy and achy.

But, you can reduce these symptoms significantly by making sure you are eating enough high-fat foods to be satisfied, adding exogenous ketones to your diet (this really helps), drinking several cups of bullion broth or bone broth per day, and drinking a lot of fluids overall (try doubling your normal intake).

Then, once you’re in ketosis, your energy will make a shift. You will feel steady, strong energy, and mental focus and clarity.

10. Is Alcohol Allowed on Keto?

Yes, if you’d like to add a small amount of alcohol, some types fit in.

Like when adding fruits, simply make sure what you drink fits into your total daily net grams of carbs. Some low-carb alcohols include:

  • Spirits: gin, rum, vodka, whiskey, 1.5 fluid ounce contains 0 grams of carbs
  • Red wine, 5 fluid ounces contain 4 grams of carbs
  • White wine, 5 fluid ounces contain 5 grams of carbs
  • Light beer or low-carb beer, 12 fluid ounces contain 2-6 grams of carbs

11. Will the Keto Diet Give Me Kidney Stones or High Cholesterol?

If you start eating more protein when you switch to Keto (this is uncommon and occurs when someone previously ate very low protein), kidney stones can be a concern. What’s more, if you begin eating a lot more red meat and/or you don’t hydrate well each day, you may develop kidney stones.

However, these are not issues that are directly Keto, they are issues with protein and dehydration.

Of note, being in ketosis requires more fluids and more electrolytes than you may be accustomed to. So, use exogenous ketones for extra electrolytes when you get into ketosis and while you stay there. And, drink fluids throughout the day.

Secondly, Keto often helps dieters significantly reduce cholesterol just by promoting weight and fat loss. Thereafter, it often comes down to making healthy fat choices, like extra-virgin olive oil and avocados within Keto foods. Choose healthy fats, eat fiber (you can add a fiber supplement if needed), and continue to work on a healthy overall lifestyle to keep cholesterol in check.

In studies, there have been mixed cholesterol results (this is often the case, as cholesterol also has a strong genetic influence). One study of obese participants found that 24 weeks of Keto eating reduced bad cholesterol and raised good (7). Again, the weight loss itself, genetics, and healthy fat choices all play a role.

12. Can Keto Support Health Blood Sugars?

Absolutely! Many people have found great success in supporting healthy blood sugars when using the keto diet.

When you omit the carbohydrates in the diet, you will reduce blood sugars. When you train the body to burn fat and use ketones rather than glucose, you can do so while promoting overall health and good steady energy. Then, if weight loss is needed, it will improve insulin sensitivity.

Many people have been able to reverse Type 2 Diabetes when eating low carb.

In fact, one study from 2017 found that participants following a keto diet for 32 weeks were able to lower their Hgb A1C more than those following a low-fat diet given by the American Diabetes Association, and half of them lowered it to less than 6.5 (on their way to less than 5.7 which indicates no diabetes). The keto group also lost 28 lb compared with about 7 lb for the control group.

Bottom Line

The ketogenic diet is simple and healthy. Hopefully, these Top Keto Questions Answered have brought clarity. To learn more and get in the Keto Zone yourself, try:

 

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Keto Pickle

Keto Pickle Poppers – Your New Favorite Snack

Articles , Keto Foods , Keto Zone Blog , Recipes , Snacks , July 30, 2020

You’ve heard of regular jalapeno poppers. But, what about keto pickle poppers? These easy-to-make appetizers may just become our new favorite keto snack. And what’s more, keto pickle poppers offer a lot of nutrition, all for only 1 gram of carbohydrates.

Here’s how to make keto pickle poppers and what they offer.

Keto Pickle Poppers

Ingredients

Instructions

  1. Scoop out centers of pickles and pat dry.
  2. Combine cream cheese, cheddar cheese, jalapenos, garlic powder, salt, and pepper in a medium bowl. Transfer this mixture to a large re-sealable plastic bag.
  3. Snip the corner of the bag and use it to “pipe” cream cheese mixture into the pickle halves.
  4. Use ham to wrap each pickle half, then secure with a toothpick if needed. Serve and enjoy!
Nutrition info (per pickle half): 50 calories, 4 grams fat, 1 gram net carbs (1 gram carbohydrates, 0 grams fiber), 2 grams protein

Health Benefits of Pickles

1. Perfect for Keto Zone – Lots of Flavor & Low-Carb

Pickles can be a wonderful salty snack that packs in a lot of flavor, whether eaten on their own or part of another dish. And the best part?
You get all that flavor for very little carbohydrates.
In fact, an entire cup of dill pickles will only cost you about 17 calories and 2 grams of net carbs (3.7 grams of carbohydrates, 1 gram of fiber) (1).

2. Craving Reduction

If you experience sugar cravings on keto, which can happen occasionally, eating pickles is a strategy that may help you. Many successful keto zone dieters sweat by pickles.
Instead of fighting cravings with other sweet (low-carb) foods, you can use salty food to retrain your food preferences and systematically reduce sugar cravings.

3. Vitamins and Minerals Galore

Believe it or not, pickles are bursting with vitamins and minerals. Each serving has (1):
  • 23% of the daily recommended amount of vitamin K, with supports bone and blood health
  • 21%-24% of the daily value of vitamin A, a potent antioxidant
  • 7% of the calcium recommendations for strong bones, teeth, muscle contractions, and nerves
  • 5% of your daily requirement of potassium, which supports electrolyte balance, nerves, and more
  • 3%-4% of your daily requirement of vitamin C, another strong antioxidant that supports cellular health

4. Source of Beta-Carotene

The cucumbers used to make pickles are high in an antioxidant called beta-carotene, which is a carotenoid that turns into vitamin A in the body. Carotene is a powerful compound that’s been shown to support brain health, eye health and reduced inflammation in the body (2).

5. Relief for Muscle Cramps

The vinegar used to pickle pickles has been found to relieve muscle cramps in athletes during exertion, overnight food and calf cramps, and those in pregnancy. While there are few studies that show efficacy, many people report anecdotal relief from pickles and pickle juice vinegar.

6. Healthy Blood Sugars

Pickle juice vinegar may also support healthy blood sugars. One meta-analysis found that people who regularly consume vinegar had reduced post-meal blood sugar than those who don’t (3).

7. Healthy Source of Sodium While on Keto

As glycogen is decreased in the body in ketosis, electrolyte levels, and sodium specifically, also fall. In fact, low sodium and electrolytes are often the cause of the keto flu and dehydration in keto.

It’s important to consume extra sodium when in ketosis, and pickles can help. In fact, each cup of pickles contains 1251 milligrams of sodium (1).

As long as you don’t suffer from high blood pressure, adding high sodium foods, or using  Instant Ketones  (which contains sodium) can help you feel great!

Health Benefits of Fermented Pickles

Most pickles you find in the store are not fermented with bacteria. Instead, they are pickled with brine and vinegar. The pickles that use vinegar have all the health benefits listed above, but the “natural” ones that are fermented, offer other benefits. In fact, fermented pickles contain healthy good bacteria (probiotics) that support digestive health and may boost the immune system.

Bottom Line

Ready for your new favorite keto snack, which delivers amazing flavor and tons of health benefits? Look no further than our Keto Pickle Poppers.

And for more keto tips and recipes, try our FREE Keto Zone 21-Day-Challenge today!

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Surprising Foods Allowed On Keto

12 Surprising Foods Allowed on Keto

Articles , Keto Foods , Keto Zone Blog , July 17, 2020

Ever wondered if there are so-called “banned” foods that are actually okay on Keto Zone? Incognito foods allowed on keto? Perhaps you’ve listened to different sources on what to eat or not eat. Or, you’ve been confused by “lazy keto” and those who seemingly eat a big variety of foods and still meet ketosis, health, and weight goals.

Here’s the thing: Depending on your individual keto numbers and goals, there are some surprising foods you may be able to include and still stay in the Keto Zone. And what’s more, many of them offer great nutrition that you don’t want to miss.

Your Portions and Your Keto Numbers

Of course, every food decision should be made within the context of your personal keto numbers and goals. If you need to maintain net carbs of 25 grams or less per day, and can’t go a gram over, only limited amounts of these foods will fit into your diet. But still, they can fit.

If you find that you can stay in ketosis, using keto strips or monitors, with up to 40-50 grams of net carbs per day, more can fit.

Either way, the more you include even small amounts of foods you like, the more you can make the Keto Zone a lifestyle.

And of course, portions mean everything when considering grams of carbohydrates, so pay mind to your portions and measure them to be sure. Here are 12 surprising foods allowed on keto.

12 Surprising Foods Allowed on Keto

1. Plain and Greek Yogurt

Plain yogurt, and plain Greek yogurt, are incredibly healthful foods allowed on keto by some. They may fit into your own keto diet. While some keto eaters completely swear off dairy, others tolerate it well and enjoy cheese, butter, cream, and yes, even plain yogurt.

Plain yogurt should not have more than 12 grams of carbohydrates per 8 ounces. And, since these carbohydrates have been fermented by lactobacillus, they are carbs that generally don’t affect blood sugars and insulin levels much.

What’s more, these healthy bacteria promote healthy digestion and healthy bacteria colonies.

How to Include Plain Yogurt: Look for plain yogurt with no more than 12 grams carbs per 8 ounces. Then, eat 1/4 cup for just 3 grams of carbs per day. For 24-hour fermented homemade yogurt, check out this recipe.

2. Beets

By simply looking at a beet, you can hypothesize that it’s full of important nutrients. It’s color, smell, and taste scream “healthy!”

And beets are. Beets are overflowing with antioxidants. They contain phytochemical antioxidants called betanins, which are responsible for their beautiful red hue. Betanins contribute to health-supporting actions including quenching free radicals, reducing inflammation, supporting detoxification of cells, and support of glutathione (1, 2).

Best of all, beets are an example of healthy foods allowed on keto, with portion-control.

How to Include Beets: Use 1/4 cup chopped beets in your salad, smoothie, or other foods for just 4 grams net carbs. Or, get freeze-dried beets and berries in an organic keto fruit powder with low carbs. And, don’t forget the beet greens. These are also great for you and low in carbs.

3. Dark Chocolate

Dark chocolate is a healthy, semi-low-carb food, as long as you get the right kind. True dark chocolate contains a high percentage of cacao and a low amount of sugar.

Cacao is a true superfood, high in antioxidants. In fact, it contains more than 300 different antioxidant chemical compounds and more than 20 times the antioxidant power of blueberries. What’s more, its antioxidants are stable over time, with studies showing their stability over 75 years (3)! These antioxidants are believed to support stress reduction, good blood pressure, brain health, and more. For more about cacao’s benefits, check out this post.

How to Include Dark Chocolate: Look for dark chocolate that is 85% cacao. Enjoy up to 20 grams (often 2 squares of a bar), for just 4 grams net carbs.

4. Berries

This one likely comes as no surprise: Berries are a healthy food that is high in antioxidants. You can see it with your own eyes: their vibrant colors are dead-giveaway of their antioxidant concentrations. Different berries have different antioxidant concentrations, and all are semi-low-carb.

In terms of health benefits, blueberries have been found to support brain function and healthy blood pressure (4, 5). Lab studies have shown that the antioxidants and other components in raspberries killed 90% may fight stomach, colon, and breast cancer cells in petri dish samples (6, 7).

How to Include Berries: Include just 1/4 cup of raspberries, blackberries, blueberries, or strawberries for just 4 grams net carbs.

5. Carrots

Carrots are one of those foods that have been banned by low-carb dieters for years, but maybe not for good reason. In fact, they are an inexpensive, healthy source of beta-carotene and fiber. And guess what, a medium carrot only contains 4 grams of net carbs (61 grams size).

This is not much, especially if you’re being picky about the other foods in your diet.

And while there are lower-carb vegetables, including orange, yellow, and red ones will help you get a variety of nutrients along with the leafy greens.

How to Include Carrots: Include a small carrot (40 grams) for just 3 grams of net carbs.

6. Cranberries

Officially, cranberries are a type of berry, but they are a sour one with different nutrition make-up than other berries. So, they get their own entry.

This nutrient-packed, vibrantly-colored fruit should be a part of year-round diets, not just Holidays. In fact, cranberries support healthy cholesterol levels and support heart health, aid urinary health, contains strong antioxidants and phytochemicals, and have anticancer agents (8). All of this for just 4 net grams carbohydrates per 1/2 cup.

How to Include Cranberries: Include 1/4 cup to 1/2 cup cranberries in smoothies or other dishes for just 2-4 grams of net carbs. Try Keto Zone Cranberry Jam or cranberries in our Keto Zone Overnight Super Seed “Oatmeal” recipe.

7. Pomegranates

Another fruit, another surprising keto option.

While it takes some work to enjoy pomegranates, they are worth it! For every 1/4 cup arils (seeds), they only contain 5 grams of net carbs.

What else do they contain? Pomegranates are packed with vitamins, minerals, protein, and nutrients that fight fat cells promote heart health and better memory, support anti-cancer action, and help with pain reduction and inflammation in joints (9, 10).

How to Include Pomegranate Seeds: Add 1/4 cup arils to salads, dips, and more for just 5 grams net carbs. If you’re sure how to open one, try this method and retrieve the seeds with no mess in just minutes.

8. Cashews

Thank goodness, cashews are an option, mostly just because they taste great. They are high in carbs than most nuts, so you will have to measure the portion. But, keep it to just 2 tablespoons cashew nuts or 1 tablespoon cashew butter, and you’ll only get 4 grams net carbs.

You’ll also get a good source of copper and magnesium, both of which are important for overall health and energy levels.

How to Include Cashews: Add 2 tablespoons cashews to a salad for a good crunch, use 1 tablespoon cashew butter in place of peanut butter, or try cashew cream if you are dairy-free (it works great in soups, sauces, and more!).

9. Pumpkin

Hopefully, this one makes you smile: 1/4 cup of homemade cooked pumpkin only contains ~3 grams of net carbs. Canned may contain ~5 grams.

What’s this mean to you? Pumpkin spiced lattes (made with a low-carb sweetener), keto pumpkin pie, keto pumpkin cookies, and more are still on the Keto Zone menu!

What’s more, pumpkin offers many great nutrients including fiber, beta carotene, antioxidants, anti-inflammatory nutrients, and more.

How to Include Pumpkin: Chop fresh pumpkins and roast, add to soups, or use in smoothies. Try 1/4 cup pumpkin puree in lattes, cookies, keto cakes, and more.

10. Tomatoes

This one might be a bit controversial, but still, it comes down to your keto numbers and portions.

Tomatoes are not actually that high in carbs. If you want a thick tomato slice on your keto burger, you’ll only eat about 1 gram net carb. Or, if you’d love to add 5 cherry tomatoes to your salad, you’re looking at 3-4 grams net carbs.

Not bad for a

How to Include Tomatoes: Add sliced tomatoes to your keto burger, or use a handful (about 5) cherry tomatoes in your salad. No guilt necessary.

11. Homemade Keto Baked Goods and Treats

There are many, many amazing Keto Zone baked goods that can satisfy your cravings. As long as they use a keto-friendly sweetener and grain substitute, many of your favorites can be included in your keto diet.

Try Keto Zone Almond Chocolate Cookies (no-bake) or Keto Zone Avocado Ice Cream. Or, use the Keto Zone Quick and Healthy Cookbook for a variety of great options.

How to Include Keto Baked Goods and Treats: AUse the Keto Zone recipes on this site and cookbook for baked goods and treat that utilize low-carb sweeteners (like erythritol or stevia) and grain substitutes (like coconut flour and nut flours). Make sure to double-check the nutrition information for carbohydrate totals.

12. Fiber

While “fiber” as a keto food may not surprise some, it’s amazing how many people continue to claim that the keto diet is a low-fiber diet.

This simply isn’t true.

First, keto eaters replace most grains with higher-fiber coconut and nut flours. Second, they go out of their way to find high-fiber vegetables and foods to reduce net carbs and promote ketosis (by reducing available glucose in the bloodstream).

Lastly, they can use fiber powders for health benefits and digestion support.

How to use fiber: Utilized coconut flour, almond flours, and other grain-alternatives in baked goods. Look for high fiber fruits and vegetables (like berries and greens). If needed to increase fiber intake, try a fiber powder supplement with inulin and psyllium.

Bottom Line

Always consider your own keto numbers, goals, and sources when choosing healthy “keto foods.” There may be surprising foods allowed on keto that you’re missing. If you want to include them, watch your portions and add them in. Enjoy a variety of healthy foods every day and make Keto Zone your lifestyle.

And, for more recipes, Keto Zone tips, and ideas, start our Free Keto Zone 21-Day-Challenge today!

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Keto Takeout

Great Keto Takeout Options

Articles , Dinner , Keto Foods , Keto Zone Blog , June 3, 2020

Tired of making your own dinner while “sheltering in place?” Wondering what meals you can get as takeout while staying in the Keto Zone? You’re in luck. There are many great keto takeout options.

And, with rising consumer demand, many restaurants have specific entrees that are keto-friendly without alterations (1).

From Asian cuisine to Mexican cuisine to American, there are lots of low-carbohydrate options. Here are 5 keto takeout cuisine options, what to avoid, and how to turn any meal into keto takeout.

Top 5 Keto Takeout Cuisine Options

1. Burgers and Sandwich Shops

Burgers and sandwiches become a great keto takeout option with one word: bunless.

Whether “fast food” or not, almost any burger or sandwich shop will provide a bunless burger or sandwich. You can order your meat, vegetables, and wrap it all up in a giant lettuce leaf. Or, at a place like Subway, you can make any sandwich into a bowl or salad if you ask.

Some may even have low-carb bread/wrap options, but if you go this route be sure to verify the net grams of carbs.

If you want to add flavor, try mayo, oil, and vinegar, sour cream, salsa, or keto-friendly condiments from home.

Add a side salad with extra virgin olive oil to complete your meal.

What to avoid? Avoid breads, tortillas, wraps, ketchup, fries, chips, barbeque sauce, and most house sauces.

2. Chinese, Japanese, and Asian Restaurants

The king of takeout: Asian restaurants provide many keto takeout options!

You can start with hot and sour soup or miso soup (~4 grams net carbs).

Next, any combination of meats and vegetables is great. However, beware of hidden carbs in deep-fried meats and/or sauces. Stir-fried with oil and soy sauce is fine, but avoid anything breaded and fried or drenched in sauce.

Another option? Seafood from an Asian restaurant, or sashimi sushi (sushi without rice). You can now often find many sushi roll options without rice added. Make sure no sugary sauces are drizzle over your sashimi.

Low sodium soy sauce, ginger, and miso are good keto takeout condiments.

What to avoid? Avoid sugary sauces like teriyaki sauce (most all Asian sauces have sugar), deep-fried meats and tempura-battered foods, and any rice.

3. Mexican and Tex-Mex

In the mood for Mexican or Tex-Mex? Here are your keto takeout options.

A salad with sour cream and house-made salsa, especially Pico de Gallo which is normally just vegetables, jalapenos, lime juice, and vinegar, and salt, is a good start (no deep-fried tortilla salad “bowl”).

Next, try a “naked burrito” bowl with meat, vegetables, sour cream, and guacamole. Avoid any rice and beans. Or, fajitas with only meat and vegetables, guacamole, sour cream, and salsa.

Thank goodness guacamole is keto takeout friendly!

What to avoid? No tortillas, rice, or beans. Like always, watch out for sauces and dips.

4. Steakhouses and Barbeque

There are a lot of options here! Any plain meat will work. You can order steak, duck, fish, chicken, or another protein. If at a barbeque place, you must make sure the meat does not have barbeque sauce added (many add it when you order). If it doesn’t have sauce, pulled pork, ribs, and other cuts are great.

Then, add sautéed vegetables or a side dish.

At home, drizzle with olive oil or avocado slices to boost the healthy fats and replace the barbeque sauce.

What to avoid? Avoid any potato, fries, rice, and sauces.

5. Mediterranean

Mediterranean food is another great keto takeout option. In fact, it can be very healthy, and full of great fresh, anti-inflammatory foods (2).

Order fish or another protein. Add fresh vegetables and/or fresh mozzarella.

At home, drizzle with olive oil and/or add avocado if desired.

What to avoid? Avoid any rice or bread.

Make Any Meal Work for Keto Takeout

If the above options don’t work for you or don’t sound appealing, you can make almost any cuisine or restaurant a viable keto takeout option. Here’s how:

  • First, think about drinks.  Start with water, sparkling water, tea, coffee, or another non-sugary drink (stevia-based options). Avoid regular soft drinks, lemonades, or sugary-alcoholic drinks.
  • Next, if looking for an appetizer, try a salad or meat and cheese plate (without crackers). Ask for olive oil and vinegar for dressing, or use your own from home.
  • When ordering your “main course,” keep it simple: Only meats/proteins and vegetables. Simply omit any starch, grain, or carbohydrate to start. For example, omit the pasta, rice, potatoes, beans, tortillas, bread, etc. Avoid deep-fried or tempura-battered foods.
  • Remember, there’s a lot of foods that align with keto takeout options. Choose a nourishing protein such as seafood, steak, chicken, duck, bison, or another option. Add sautéed or fresh vegetables (verify that these are sautéed in oil or butter, without extra sauces). Bunless burgers and “bowl” can make many foods keto-friendly.

Bottom Line

If you want takeout and a Keto Zone lifestyle, you’re in luck. We’ve provided 5 ideas for keto takeout cuisines and the steps needed to make any meal work. You can stay in the keto zone while ordering takeout, and sheltering in palce.

 

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fruits on keto

5 No-Guilt Fruits on Keto Zone & Why You Should Eat Them

Articles , Keto Foods , Keto Zone Blog , February 6, 2020

The Keto Zone diet is an extremely healthful, disease-fighting style of eating. And, if you look outside the box, it can be full of variety. In fact, there are ways to include low-carbohydrate, high fiber, superfood fruits on Keto Zone.

Here is our new list of 5 No-Guilt Fruits on Keto Zone, and why you should make them a regular part of your diet.

Why Include No-Guilt Fruits on Keto Zone?

Are fruits on Keto Zone necessary? No, they are not necessary. But, as you’ll see below, there are great reasons to include them:

  1. Simply, fruits possess nutrients that fight disease. Vibrantly colored fruits and vegetables contain phytochemicals and antioxidants known to fight and prevent diseases such as cancer, heart disease, and more. However, if you want to stick to high-phytochemical vegetables without fruits, that’s okay as well.
  2. Variety is great for any long-term healthy lifestyle. Most anyone who’s been successful for years on keto will tell you that a “diet” can be limited, but a long-term eating lifestyle needs to have variety. Our list of fruits on Keto Zone can help add variety.
  3. Including fruits on Keto Zone can breakdown any sense of limitation. Many of the barriers to successful keto eating lie in our minds. When you focus on limitations and what you can’t eat, you will sabotage yourself and your diet. Exploring new foods you can eat can help you break down thoughts of limitations and enjoy Keto Zone foods.
  4. They can become Keto Zone Fat Bomb Snacks with just a drizzle of Keto Zone Extra Virgin Olive Oil . In fact, take a couple tablespoons of fruit add a couple tablespoons of Keto Zone Extra Virgin Olive Oil, and you’ve got an amazing Fat Bomb!

5 No-Guilt Fruits and How to Make them High-Fat SuperFoods

1. Cranberries

Some people save cranberries for Thanksgiving Dinner. But, this Keto Zone fruit is so nutrient-packed it should be considered a part of your diet year-round. In fact, cranberries reduce “bad” cholesterol and support heart health, aid urinary health, contains strong antioxidants and phytochemicals, and are anticancer agents (1). All of this for just 4 net grams carbohydrates per 1/2 cup.

What’s more, cranberries are affordable. Even outside of the Holiday season, you can get a bag of cranberries for just a couple of dollars.

Want to make a delicious Keto Zone cranberry jam? Try this recipe: Keto Zone Cranberry Jam.

Or, through a bag of cranberries into our Keto Zone Overnight Super Seed “Oatmeal” recipe.

2. Pomegranates

Believe it or not, pomegranates are used more for decoration in our country than food! This is unfortunate since pomegranates are a wonderful fruit on Keto Zone with just net carbs per 5 grams net carbs per 1/4 cup arils (seeds).

Along with being low-carb, they are packed with vitamins, minerals, protein, and nutrients that fight fat cells, promote heart health and better memory, fight cancer, and relieve arthritis pain and inflammation (2, 3).

Click here to learn how to break open a pomegranate and retrieve the seeds with no mess in just minutes.

Then, make it a Keto Zone fruit by pouring 2 tablespoons of Keto Zone Extra Virgin Olive Oil over 1/4 cup pomegranate seeds. Add salt, pepper, or spices!

3. Lemons

Lemons are truly an amazing Keto Zone fruit.

They boost the immune system, fight cancer, improve skin, deliver antioxidants for cellular health, and fight kidney stones (4, 5).

If you’d like to add them to your diet as a great Keto Zone snack, try these Lemon Fat Bombs. Or, drink Lemon Water or our Keto Zone Lemonade.

4. Berries

The quintessential fruit on keto is berries. They 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 (6).

Every 1/4 cup of berries adds just 2-4 grams of net carbohydrates to your diet.

Ready to make berries a Keto Zone Fat Bomb? Take 1/4 cup berries and 1/4 cup heavy cream and stir. Enjoy this delightful treat!

5. SupremeFood and Keto Zone Shakes

Dr. Colbert’s Keto Zone Supremefood and Keto Zone Shakes make it oh-so-easy to include fruit on Keto Zone every day.  In fact, it was due to the incredibly healthful compounds in berries that he added them to the Keto Zone Shakes.

It couldn’t be easier to include berries in your Keto Zone diet, so try Organic Red Supremefood and Keto Zone Shakes today!

Other Fruits on Keto Zone

There are other fruits, often considered vegetables, that are wonderful fruits on Keto Zone. These include:

  • Avocados
  • Cucumbers
  • Olives

Add these to dishes for great nutrition and delicious flavor.

Get Started with Keto Zone Today

Ready to get started with Keto Zone? It’s easy. You can join our FREE 21-Day Keto Zone Challenge and receive tips like how to use fruits on keto, recipes, and more. All for FREE. Sign up today!

Bottom Line

Keto Zone is a high-flavor, big-variety way of eating that will help you lose weight, get healthy, and feel energized.  What are you waiting for?

With Keto Zone guidance, you can include fruits on Keto Zone and much more!

 

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Keto Zone Goulash Soup

Keto Recipes , Keto Zone Blog , Recipes , Vegetables , December 30, 2019

Are you looking for a warm and nourishing meal for a cold winter evening?

Then this Keto Zone goulash soup is for you!

Based on the traditional Hungarian Goulash dish, this soup is both delicious and nutritious.

Loaded with fiber and phytonutrients from organic tomatoes, onion, garlic, bell pepper, and celery root, this recipe ensures you will meet your daily serving of low-carb vegetables.

Grass-fed beef provides a nutrient dense source of protein and healthy fat while adding a robust and savory flavor.

Finally, this recipe is finished off with a bit of heat from organic spices including chili powder, oregano, and black pepper.

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Keto Zone Immune Boosting Ginger Tea

Keto , Keto Recipes , MCT Oil Powder , Recipes , October 18, 2019

It is finally fall!

As the temperatures drop, our immune systems need an extra boost to help protect us from catching a cold or the flu.

This all-natural ginger tea recipe has whole food immune boosting ingredients that will keep you healthy without knocking you out of the Keto Zone.

Ginger and cinnamon are loaded with antioxidant and immune boosting compounds that will keep your body strong enough to fight off any pathogenic bacteria and viruses you might come across.

Lemon juice contains vitamin C which also helps to strengthen your immune system and promote healthy digestion. Apple cider vinegar has probiotics which act to counteract the unhealthy bacteria that can cause the common cold.

Additionally, this recipe has pumpkin spice MCT powder which provides a delicious fall flavor as well as healthy fats to fuel the mitochondria in your cells. To top things off we added a small amount of raw honey which is loaded with vitamins, minerals, and immune factors. A quarter teaspoon of raw honey only adds a few grams of carbohydrates which is not enough to prevent ketosis.

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Keto Zone Bacon Burgers

Beef , Keto Recipes , Keto Zone Blog , Lunch , Recipes , June 26, 2019

Needing the perfect meal for your 4th of July festivities, but don’t want to risk disrupting all the progress you’ve made on the Keto Zone Diet? Well, look no further.

We’ve decided to stick with the basics for our 4th of July celebration – Introducing our classic Keto Zone Bacon Burgers! 

Enjoy the freedom of savoring our high-fat, low-carb version of our nation’s favorite cookout essential.

And if you’re wanting the full all-American burger experience, but are concerned about your carbohydrate count from the buns – we’ve got you covered!  There’s no need to wrap your burgers in lettuce anymore, you can make your own buns with our Keto Zone Cloud Bread.

Ingredients

  • 8 bacon slices
  • 1 ½ pounds of ground beef
  • ½ cup shredded cheddar cheese
  • ½ cup chopped red onion
  • 1 teaspoon garlic powder or onion powder
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • 1 tablespoon olive oil
  • Wooden picks

 

Instructions

  1. Preheat the grill to 350° to 400°
  2. Place full pieces of bacon aside for each burger, and chop remaining bacon into bits.
  3. In a large bowl, mix together ground beef, chopped bacon, shredded cheddar cheese, chopped red onion, garlic/onion powder, salt, and ground pepper.
  4. Shape mixture into 4-inch patties with hands.
  5. Wrap bacon slices around each patty, then pin bacon in place with a wooden pick.
  6. Brush olive oil over the patties, then stick them on the grill.
  7. Grill each burger between 6-8 minutes on both sides or until center is no longer pink in the middle.
  8. Serve with lettuce, onion, pickles, tomatoes, ketchup, mustard, and our Keto Zone Homemade Mayonnaise.

 

Nutrition Facts

Yields: 4 servings

Serving Size: 1 burger patty

Per Serving: 

Calories: 410 kcalories

Total Fat: 25 grams

Carbohydrates: 3 grams

Fiber: 0.5 grams

Net Carbs: 2.5 grams

Protein: 40 grams

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