These diets weren’t all wrong, however, as some fats should be avoided, even on keto. This begs the ultimate question: which fats are good, and which are bad? You can find all of your answers here in this comprehensive guide to fat on the Keto Zone.

Healthy Keto Zone Fats

Thankfully, there are more healthy fats than bad, giving you plenty of sources to choose from to reach your 70% intake on keto.

Saturated Fats

Saturated fats are still a controversial topic, but studies show there’s no direct link from this fat to concerning health problems. (1) In fact, they actually show it can improve cholesterol, protect bone density, support the immune system, and maintain proper hormone creation. (2,3,4,5)

In the keto world, medium-chain triglycerides (MCT) are one of the most popular forms of saturated fat. They’re easily digestible and can provide almost instant ketone energy. You can find MCT in coconut oil, or for an easier fix, use Keto Zone MCT Oil Powder in your coffee for a quick energy pick-me-up.

Healthy keto saturated fat sources:

• Organic Red Meat
• Grass-fed Butter
• Cocoa Butter
• Organic Eggs
• Organic Heavy Cream
• Lard
• Ghee

For the ultimate saturated fat fix, try this Health-Boosting Dessert: Keto Zone MCT Oil Powder Double Chocolate Ice Cream!

Monounsaturated Fats

Monounsaturated fats (MUFAs) don’t have a bad rap like their saturated counterparts. Instead, these fats have been healthily accepted for hundreds of years as a key staple of the Mediterranean diet. Consuming them has been linked to lower cholesterol, lower blood pressure, better insulin resistance, and a reduced risk for heart disease. (6,7,8,9)

Healthy keto monounsaturated fat sources:

• Extra Virgin Olive Oil
• Cashews
• Pecans
• Lard
• Organic Bacon
• Organic Avocados
• Avocado oil
• Organic Peanut Butter
• Fatty Fish
• Chia Seeds

Here’s another great fat-filled recipe to make tonight! Low-Carb Avocado Beef Lettuce Wrap Tacos.

Polyunsaturated Fats

Polyunsaturated fats (PUFAs) can decrease your risk of autoimmune disorders, inflammatory diseases, cardiovascular disease, stroke and even aid symptoms of mental illnesses like depression and ADHD. (10,11,12)

On the other hand, you have to pay attention to how you use them. When some PUFAs like vegetable oil are heated or oxidized, they can create free radicals, which in turn, creates inflammation and a higher risk of cancer and heart disease. (13) Don’t cook with them and try to avoid these dangerous sources in general:

• Corn Oil
• Canola Oil
• Soybean Oil
• Safflower Oil
• Sesame Oil
• Generic Vegetable Oil
• Margarine

Instead, use these healthy keto polyunsaturated fat sources:

• Extra Virgin Olive Oil
• Flax Seeds
• Flaxseed Oil
• Walnuts
• Fatty fish
• Fish oil
• Sardines
• Mackerel
• Sunflower seeds

For a more in-depth breakdown of which oils to cook with, read Healthiest Oils to Cook with Every Day: High vs. Low Heat

Unhealthy Keto Zone Fats

Now that you know which fats are good, it’s time to reveal the bad.

Trans Fats

Alongside some polyunsaturated fats on the naughty list are artificial trans fats. These fats come from the processing of PUFAs, where they’re heated or altered, and have been shown to increase the risk of inflammation, heart disease, cancer, Type 2 diabetes, bad cholesterol, obesity, inflammation, and poor gut health. (14,15)

Trans fat sources:

• Hydrogenated and Partially Hydrogenated Oils found in processed foods like crackers, cookies, and fast food
• Soybean Oil
• Canola Oil
• Cottonseed Oil
• Safflower Oil

However, just like polyunsaturated fats, trans fats also have a healthy exception: naturally occurring trans fats. These fats are not genetically modified or processed in any way and are found in foods like grass-fed meat and organic dairy fats.

Their benefits go on to prevent heart disease, obesity, diabetes, and cancer. (16) So, if you see trans fats on your keto zone-friendly food labels, not to worry! It’s probably vaccenic acid, the healthy kind of trans fat.

Bottom Line

The rules of thumb:

1. Saturated fat is good for you, especially MCT Oil. (Shop Keto Zone MCT Oil Powder and more products here!)
2. Monounsaturated fat is good for you.
3. Polyunsaturated fat is good for you, as long as you avoid certain processed kinds.
4. Trans fats are bad for you, except for the naturally occurring in grass-fed meats and organic dairy.

Hopefully, this guide led you to better understand the ins and outs of Keto Zone fats and why they’re important to not just ketosis, but to your overall health. For even more info, check out Keto Myths Busted, Part 2: Dietary Fats.

The post The Ultimate Guide to Good & Bad Fats on Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

The answer is no!

You can add both our French Vanilla and Rich Chocolate flavored Keto Zone Shake into smoothies for a quick breakfast boost, an afternoon snack, or a dinner entree option. 

Feel free to mix and match any fruit or veggie ingredients you normally put in your smoothies. 

For a starter, we’ve created a Keto Zone Strawberry Avocado Shake recipe. 

Strawberries are stock-full of antioxidants, vitamin C, manganese, folate or vitamin B9 and potassium. 

Benefits in strawberries include: strengthening your immune system, reduce inflammation, promoting heart health, skin health, tissue growth, and cell function. Strawberries also regulate blood sugar, decrease oxidative stress, improve blood lipid profile, and more (1). 

Avocados are filled with a magnitude of benefits as well, such as promoting eye health, reducing inflammation, and high fiber content, to name a few. For more information about the benefits of avocados, take a look at our 8 Proven Health Benefits of Avocados.

Ingredients

• 1 pound frozen strawberries
• 1 1/2 cup unsweetened almond milk
• 1 scoop Keto Zone Shake, French Vanilla
• 1 large avocado
• 1/4 cup keto sweetener

Instructions

1. Add strawberries, almond milk, Keto Zone Shake, avocado, and keto sweetener to blender.
2. Blend and enjoy!

Nutrition Facts 

Serving Size: 1 glass

Calories: 337 kilocalories

Fat 25.2 grams

Carb 34.3 grams

Net Carbs: 12.6 grams

Protein 10.5 grams 

Recipe adapted from Wholesome Yum.

The post Keto Zone Strawberry Avocado Shake appeared first on Keto Zone® | Dr. Don Colbert, MD.

Spice up your dinner and bring home the fiesta with our Keto Zone Taco Stuffed Avocados.

Avocados are overflowing with healthy vitamins and nutrients, like omega-3 fatty acids, beta-carotene, and lutein, as well as vitamin C, E, K, and B-6 (1). Avocados also have a magnitude of health benefits, such as boosting heart health, improving digestion, anti-inflammatory properties, and more. Read more about the 8 Proven Health Benefits of Avocados.

Taco stuffed avocados are a quick and easy way to pile on quality fat while sticking to your nutritious routine. And if you like a little spiciness, you can add some cayenne pepper too!

Ingredients

• 4 ripe avocados
• Juice of 1 lime
• 1 tablespoon of extra-virgin olive oil
• 1 medium onion, chopped
• 1 pound ground beef
• 1 packet of taco seasoning, or try Dr. Colbert’s taco seasoning
• ¼ teaspoon Kosher salt
• ¼ teaspoon freshly ground black pepper
• 2/3 cup shredded Mexican cheese
• 1/2 cup shredded lettuce
• 1/2 cup quartered grape tomatoes
• Sour cream, for topping

Instructions

1. Halve and pit avocados with a knife.
2. Using a spoon, scoop out a bit of avocado, creating a larger well. Dice the removed avocado and set aside to use later. 
3. Squeeze lime juice over all avocados.
4. In a medium skillet over medium heat, heat olive oil. Add in ground beef and taco seasoning, breaking up the meat with a wooden spoon. 
5.  Once the meat turns between pink, add in onion and tomatoes to skillet.
6.  Season with salt and pepper, and continue to cook the beef, onions and tomatoes until the beef is brown, about 6 minutes. 
7. Remove ground beef from heat
8. Fill each avocado with a scoop of ground beef, then top with extra diced avocado, cheese, lettuce, and a dollop sour cream.
9. Serve and enjoy!

Nutrition Facts

Yields: 4-8 servings

Serving Size: 1 serving or half of avocado with toppings

Calories: 360 kilocalories

Fat: 27.7 grams

Carbohydrates: 15.3 grams

Net Carbs: 8 grams

Protein: 17.1 grams

Recipe adapted from Delish.

Looking for more keto-friendly Mexican food recipes? Substitute flour or corn tortillas with our Keto Zone Tortillas for Keto Burritos and also try our Low-carb Avocado Beef Lettuce Wrap Tacos.

The post Keto Zone Taco Stuffed Avocados appeared first on Keto Zone® | Dr. Don Colbert, MD.

Then this easy and delicious Keto Zone Chocolate Avocado Smoothie is for you!

With a base of organic coconut milk and avocado, this tasty smoothie starts off with a hefty serving of healthy fat and fiber.

The addition of Dutch Chocolate MCT Oil Powder and Chocolate Hydrolyzed Collagen adds more good fats and a dose of bioavailable protein with a smooth chocolate flavor.

This recipe is great in the morning to start your day or after exercise to help your body refuel and recover.

Try the Keto Zone Chocolate Avocado Smoothie out today!

Ingredients

1/2 cup organic coconut milk
1 scoop Dutch Chocolate MCT Oil Powder
2 scoops of Chocolate Hydrolyzed Collagen
1/2 a frozen avocado
1 cup filtered water
1/2 cup ice
1/4 teaspoon sea salt

Instructions

1. Combine all ingredients, except for Hydrolyzed Collagen in a high powered blender.
2. Blend on high until all ingredients are well combined.
3. Add in the Chocolate Hydrolyzed Collagen.
4. Blend on low for a few seconds.
5. Serve and enjoy!

Nutrition Facts

Yields: 1 serving

Serving Size: 1 smoothie

Per Serving:

Calories: 555 kcalories

Protein: 25 grams

Carbs: 11 grams

Fiber: 9 grams

Net Carbs: 2 grams

Fat: 45 grams

The post Keto Zone Chocolate Avocado Smoothie appeared first on Keto Zone® | Dr. Don Colbert, MD.

Salmon is one of the healthiest sources of Keto Zone protein. It is loaded with healthy omega-3 fats as well as a number of important vitamins and minerals.

Salmon ceviche means that the raw fish is marinated in a mixture of citrus juice and olive oil. Believe it or not, a quick 15-30 minute soak in the marinade can actually have a dramatic impact on the taste and texture!

The marinade also includes herbs and spices such as garlic, cilantro, and sea salt. When combine with the healthy monounsaturated fats of the olive oil and the vitamin C rich juice of lime, you get a nutrient dense powerhouse of ketogenic nutrition!

Ingredients

5 tablespoons organic lime juice, fresh squeezed
2 tablespoons organic olive oil
1 clove organic garlic, minced
6 ounces wild-caught salmon, cut into ½ inch pieces
1 organic avocado, cut into ½ inch pieces
1 teaspoon sea salt
2 tablespoons cilantro, chopped

Instructions

1. Combine the lime juice, olive oil, and garlic in a large bowl.
2. Add in the cut salmon, avocado, salt, and cilantro.
3. Gently mix until well combined.
4. Cover the bowl and refrigerate for at least 15 minutes before serving.
5. Serve and enjoy!

Nutrition Facts

Serves: 4

Per Serving:

Calories: 190 calories

Fat: 15 g

Total Carbohydrates: 6 g

Fiber: 4 g

Net Carbs: 2 g

Protein: 9 g

Recipe adapted from mariamindbodyhealth.com

The post Keto Zone Avocado Salmon Ceviche appeared first on Keto Zone® | Dr. Don Colbert, MD.

Why do you need more?

No matter the number of carbs you eat, some of the healthiest carbohydrates come from vegetables.

In fact, when you eat vegetables, especially powerhouse green vegetables, your body receives a lot of benefits including:

• Anti-Cancer Nutrients
• Insoluble Fiber for Digestive Health
• Prebiotic Fiber for Healthy Gut Bacteria
• Cholesterol-Reducing stanols and sterols
• Nutrients that promote cellular detox

Even when you eat multiple servings of low-carb vegetables per day, you can keep net grams of carbs below 20 grams and keep 75% of your calories from fats.

Ready to add more? Here are our 5 Keto Zone Hacks to Eat Greens and More Fermented Vegetables.

5 Keto Zone Hacks to Eat More Greens and Fermented Vegetables

First, get to know the best vegetables for Keto Zone eating. Here’s a list of low-carb veggies:

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

How can you add more?

1. Add Fermented Green Supremefood

Divine Health has created an amazing powder to help Keto Zone dieters obtain the vegetables they need, in the most nourishing form.

Specifically, our Fermented Green Supremefood contains carrot, beet, parsley, spinach, kale, broccoli, cabbage, onion, and pea protein. Why is this important?

Fermented vegetables have been exposed to yeast or bacteria, or fermenters. These fermenters eat natural sugars and starches in the food, thereby changing it.

What changes take place? Fermented foods contain:

• Decreased Sugar. Fermentation vastly decreases sugar, since it has been used as food for the fermenters. The remaining sugars become more easily digestible.
• More Nutrients. As bacteria ferments the foods, it breaks down tough fibers and makes nutrient available to humans for absorption. This means many vitamins, minerals, and nutrients become easier to digest and absorb.
• Healthy Bacteria. As the fermenters proliferate, healthy bacteria multiply.
• Natural Food Preservation. Byproducts of fermentation, like alcohol and lactic acid, naturally preserve food.
• Better Proteins. As fermenters eat, they often alter proteins such as gluten, making them more digestible.

In healthy individuals, fermented foods fortify the digestive tract with more healthy bacteria. This can crowd-out and starve unhealthy bacteria and yeasts (1). What’s more, by protecting gut health, they can even reduce the toxicity and build-up of heavy metals in the body (2).

Fermented vegetables also improve immune function, dental health, promote weight loss and improve skin condition.

2. Make Concentrated Vegetable Soups

You can pack a lot of healthful green vegetables in a pureed soup. These vegetables are easy-to-digest since they are cooked and pureed.  What’s more, when made with healthy fats, they are a great Keto Zone choice. Try our Keto Zone Broccoli Puree Soup.

3. Add More Avocados to Your Diet

Since avocados offer many vegetable-like nutrients AND healthy fats, they are perfect for Keto Zone.

What’s more, avocados are extremely versatile and flavorful. They can take an otherwise bland meal to the next level.

Use avocados for fat bombs, avocado chocolate pudding, and guacamole.

And, if you’ve gone dairy-free and miss cheese, add avocados to dishes. The rich, delicious avocado flavor will help you forget about any dairy you used to have.

4. Sneak Greens into Shakes and Smoothies

If you’re in the habit of making delicious Keto Zone Smoothies, make sure to add a cup of greens. You won’t likely notice them, and they add a nutrition punch to a food/drink that would otherwise not contain them.

Try adding spinach, green mixes, basil, arugula, and more.

“Green smoothies” are a refreshing, detoxifying, energizing, satisfying, gut-improving meal.

5. Use Low-Carb Keto Zone Vegetables in Place of Grains at Dinners

You know the drill: Cauliflower mashed potatoes, rice, and pizza crust. Zucchini noodles. Lettuce wraps for tacos and burgers. While these choices may be a bit cliche within low-carb eating, they are delicious and effective.

Not only do they help you omit harmful inflammatory carbs they pack a nourishing punch. You’d never get this from a taco shell, white rice, or pizza crust.

Bottom Line

The benefits of fermented vegetables, grasses and greens are far-reaching, and your body needs more. Many keto eaters only focus on the fats and carbs and miss out on all the benefits of fermented greens. Take your diet to the next level, to the Keto Zone. Start with our Fermented Green Supremefood, and then add more low-carb Keto Zone greens in general.

Keep your diet low-carb, high-fat, and green.

The post 5 Keto Zone Hacks to Get More Greens and Fermented Vegetables appeared first on Keto Zone® | Dr. Don Colbert, MD.