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!

The post 12 Surprising Foods Allowed on Keto appeared first on Keto Zone® | Dr. Don Colbert, MD.

Why Pasta Isn’t Keto Zone-Friendly

As tasty and classic as pasta is, one serving usually contains up to 38 grams of carbohydrates, which is well over your daily limit on Keto Zone. And its other macronutrients aren’t looking too good either with 1 gram of fat and 7 grams of protein. (1)  However, with substitutes like vegetables and almond flour, there are ways to turn those macros around.

1. Spaghetti Squash

If you’re looking for the closest alternative to pasta, spaghetti squash is your go-to. Once cooked and halved, you can scrape out the insides with a fork and it very closely resembles the soft, mild taste and color of traditional spaghetti noodles. On top of that, 100 grams contains only 5.1 net carbohydrates, 0.3 grams of fat, and 0.7 grams of protein, making it a low-carb dream. (2)

You can try it out for yourself with this amazing Keto Zone Spaghetti and Meat Sauce recipe.

2. Zoodles

Zoodles are spiralized zucchinis, and they easily taste like whichever sauce you pair them with. This means they’re the perfect pasta solution without any of the extra carbs. 100 grams has 2.5 grams net carbohydrates, 0.6 grams of protein, and 0 grams of fat, along with plenty of extra common vegetable nutrients like fiber, vitamins, and minerals. (3)

And you don’t have to always use zucchinis. You can pop virtually any low-carb veggie in the spiralizer to create keto-friendly pasta. Give Keto Pad Thai With Zucchini Noodles or Keto Zone Zucchini Italian Salad a go!

3. Cabbage Noodles

Few people think of cabbage as a pasta substitute, but in reality, cabbage has been used as pasta since Italian cabbage roll recipes came around. You can slice them into noodles or turn them into a slaw. Either way, 100 grams include 3.3 grams of carbs, 0 grams of fat, and 1.3 grams of protein. To cook, drop the sliced cabbage in boiling water for 2 minutes or until tender, or you can slice it into sheets to bake in lasagna. (If you’re putting them in lasagna, boil for only 30 seconds.)

4. Shirataki Noodles

Also known as miracle or konjac noodles, shirataki noodles are made from water and glucomannan, which is fiber from the konjac root. The fiber is soluble, which means it keeps you full for longer and feeds the good bacteria in your gut, reducing inflammation and charging your immune system. (4,5) As the real kickers though, these noodles are both carb and calorie-free and take mere minutes to cook up. Just rinse under hot water and heat, then top with your favorite keto noodle sauce.

5. Almond Flour Pasta

Almond flour pasta is just as it sounds: pasta made with almond flour instead of typical white flour. Almond flour has zero carbs, 12 grams of fat, 5.6 grams of protein, and an abundance of magnesium and Vitamin E, compared to a white/wheat mix, bleached flour with over 70 grams of carbohydrates. (6,7,8) You can make your own at home or purchase store-bought, however, make sure to read nutrition labels carefully, as some almond flour pasta brands contain high abounds of carbohydrates.

6. Cauliflower Noodles

Cauliflower is an amazingly versatile keto-friendly food. From rice, potatoes, couscous, and pizza crust to now pasta, it’s a healthy low-carb alternative to satisfy your noodle needs. Chop it up and roast or steam it for the tender pasta effect, then enjoy its 2.1 grams of carbs, 1.8 grams of protein, 0.5 grams of fat, Vitamin C, Vitamin K, and folate. (9) This Keto Zone Cauliflower Mac and Cheese recipe is perfect for pasta-lovers!

Bottom Line

With these 6 pasta alternatives, you don’t need to worry about missing noodles anytime soon. Try out some of the recipes above to see which substitute you like best! And if you haven’t purchased your Keto Zone supplements yet, what’re you waiting for? Take a peek at the newest product, Keto Zone Fiber.

The post 6 Low-Carb Pasta Alternatives appeared first on Keto Zone® | Dr. Don Colbert, MD.

5 Reasons to Add Berries to Keto Zone Shakes

Berries are special foods. They’ve long been known as superfoods for their antioxidants, polyphenols, and phytochemicals. But, did you know they are functional foods that impact everyday health in tangible ways? Here’s a run-down:

1. Anthocyanins for Brain Health

For years investigators have believed that anthocyanins impart a beneficial effect on health and endothelial function.

These compounds have strong antioxidant properties and are responsible for the color of red, purple, and blue fruits and vegetables. Fruits like blueberries, strawberries cranberries, and more.

Blueberries and strawberries are full of anthocyanins. Strawberries contain 25 different types. What’s more,  both berries contain other healthful compounds including other polyphenols, vitamins, and fiber.

Whether it’s due to the anthocyanins specifically, or a combo of whole-food nutrients, researchers have found cognitive improvements and brain health benefits with blueberry consumption (1).

2. Reduced Blood Pressure and Improved Flow-Mediated Dilation (FMD)

Blood pressure is a big deal. Healthy blood pressure levels are one key to maintaining whole-body health.

New investigations show that blueberries may effectively improve blood pressure in those with high blood pressure.

The conclusions?

Based on the studies, systolic blood pressure dropped an average of 5.6 mg Hg in 28 days. Diastolic blood pressure did not statistically change.  Flow-mediated dilation increased by 2.3%. Incredibly every increase of 1.0% FMD equates with a 10% drop in cardiovascular disease risk. The 2.3% drop, then, reduces risk by over 20% (2, 3).

In conclusion, just 2/3 cup daily blueberries or 150 mg anthocyanins and 2 weeks were needed to lower blood pressure and improve FMD.

3. Cancer Prevention

The compounds in vibrant fruits and vegetables are anti-cancer.  Even when eating in the Keto Zone, it’s important to look for ways to add them.

Many studies suggest that berries, in particular, may help prevent several types of cancer by fighting oxidative stress and inflammation with antioxidants (4 5).

Strawberries may be tumor inhibitors as shown in animal studies (6). The most potent anti-cancer compound in strawberries is ellagic acid and ellagitannins, types of anthocyanins.

4. Fiber for Healthy Digestion

As we stated over and over, Keto Zone eating can and should be, full of fiber. In fact, the more you omit refined grains and replace them with nuts, seeds, vegetables, and berries (or berry powder), the more fiber you’ll get

Berries offer soluble and insoluble fiber. This type of fiber is great for cholesterol, digestion, healthy blood sugars, and more.

5. Improved Cholesterol and Heart Health

Got high cholesterol? Your first mode of action is weight loss using Keto Zone if needed.

Then, it’s important to add cholesterol-lowering functional foods such as fish, vegetables, nuts, and berries.

Can You Really Add Berries To Keto?

One concern you may have, if you’re in the Keto Zone, is that berries contain too much fructose and carbs. You may wonder if they will increase blood sugars, insulin, and kick you out of ketosis.

Surprisingly, berries are known to be low-glycemic. What’s more, strawberries have a glucose-lowering and digestion-slowing effect. After a carb-rich meal, strawberries actually lower blood glucose compared to a carb-rich meal without strawberries (10, 11).

Still, grams of carbs matter in the Keto Zone.

Thankfully, one serving of the Keto Zone Shake, complete with blueberries and strawberries, and all their benefits, only contains 4 grams of net carbs. It maintains macronutrient make-up of 73% fat, 14% protein, and 11% carbs. You can add berries to Keto Zone!

Bottom Line

The post 5 Reasons We’ve Chosen to Add Berries to Keto Zone Health Shakes appeared first on Keto Zone® | Dr. Don Colbert, MD.

While there are some potential issues to watch for with digestion and keto, they all have healthy fixes. This is true for any eating style.

Here are the potential (unnecessary) issues and benefits for digestion and keto zone eating, and how to fix any problems you encounter.

Digestion and Keto Concern #1: Low Fiber

When you remove most carbs from your diet, you also remove most of the fiber.

Fiber is necessary for healthy digestion and whole-body health.

Is Keto Zone a low fiber diet?

Of course, you could eat nothing but coconut oil and go into ketosis. This would be low fiber. It would also be unhealthy and unsatisfying.

Keto can be low-fiber. But, it certainly shouldn’t and doesn’t have to be. Like with any diet, it takes some proactive, healthy, eating choices to keep it well-rounded and fiber-full.

The Truth: When you follow Keto Zone recommendations, you’ll begin to replace low-fiber refined carbs with high-fiber vegetables (using cauliflower in place of rice), nuts (using almond flour in place of wheat), even high-fiber fats (avocados).

In fact, while those who eat the Standard American Diet typically consume less than the recommended 20+ grams (1), Keto Zone eaters can easily eat much more.

Digestion and Keto Concern #2: Keto Causes Constipation

Typically, if a diet or food is causing constipation, it’s not due to what’s been eliminated, but what’s been added.

Some people simply don’t digest certain foods well. This can be highly individual.

Foods that commonly cause constipation include:

• Nuts and Seeds – Anytime you go from eating very few nuts and seeds to eating everything with nuts and seeds, you risk digestion issues. If you’ve added nut flours, nut butter, nut fat bombs, and nut snacks rather suddenly, a may be a problem for you. Try omitting them for 2-3 days and see if it helps. Then, if you want to reintroduce, do so one at a time. Try sprouted nuts and seeds, or nut/seed butter instead of whole.
• Red Meat – For some people, red meat is simply difficult to digest. Most people who have slow digestion of red meat, know it. It doesn’t matter if they’re keto or not, this has been an issue for most of their lives. To resolve, decrease red meat and try poultry and fish instead.
• Full-Fat Dairy and Cheese – Dairy can be another slow digester. In addition, up to 50% of American adults do not have sufficient lactase to break down the lactose in dairy products. So, if you’re eating more cream or cheese than ever, you may want to take a step back. Try using coconut products instead, and omit the cheese for 1-2 weeks. A good substitution in meals is avocados. Obviously, they don’t taste the same or melt. But, when you use sliced avocados or Keto Zone Guacamole over a taco bowl, rather than cheese, the richness and creaminess is a great substitution and you likely won’t miss the cheese.

Digestion and Keto Concern #3: Healthy Gut Bacteria Suffer on Keto

There are two ways healthy bacteria in the gut suffer:

1. They don’t get the prebiotic fibers they need to consume and proliferate.
2. They aren’t readily replaced with fermented live-bacteria-containing foods when needed.

This is actually not a problem on Keto if you proactively eat foods with soluble fiber and live bacteria. And, this is true for any diet.

It’s actually very easy to include prebiotic foods on Keto Zone, like avocados, vegetables, chia seeds, and more.

Next, there are many fermented foods that can be included in Keto Zone: Try Fermented Green Supremefood, Organic Red Supremefood, plain yogurt, Hydrolyzed Collagen with Probiotics, Inulin and Psyllium Husk Powder and more.

Digestion and Keto Concern #4: Keto Causes Dehydration

It’s true that hydration can become a bit tricky on Keto Zone due to the body’s changing use of electrolytes. But, this is mostly true during the initial phase, while getting into the Keto Zone.

To make sure you don’t become dehydrated while getting into the Keto Zone, you’ll want to consume water to thirst (usually ~64-80 oz. per day), add Instant Ketones any time you are re-entering the Keto Zone or feeling dehydrated, add extra sodium (add to meals throughout the day or drink broth), use a magnesium supplement, and add more fluids and sodium if exercising).

If you follow these tips, you can easily enter the Keto Zone without dehydration or constipation.

Benefits of Digestion and Keto Zone

1. Elimination of Foods that Cause Many Food Intolerances

On the flip side, if you’ve suffered from poor digestion or digestive issues on the Standard American Diet, Keto Zone can help.

Unfortunately, according to the National Institutes of Diabetes and Digestive and Kidney Diseases, 60-70 million Americans are affected by all digestive diseases (2).

That’s quite a lot of people.

Fortunately, Keto Zone eliminates many foods that cause intolerances, right off the bat.

For example, by eliminating gluten and wheat, many intolerances are resolved.

By including diets too high in fermentable carbs and using more low FODMAP foods, many issues are improved (3, 4).

What’s more, many Keto Zone eaters easily eliminate dairy, which can be another type of food that’s difficult to digest.

2. Reduction in Inflammation

In addition, Keto Zone can drastically reduce bodily inflammation. This helps because some digestive disorders are rooted in inflammation, such as Crohn’s disease and ulcerative colitis (5).

One 6-month study concluded a low-carb diet like Keto Zone decreased several markers of inflammation more than a low-fat diet (6).

In addition, reduced inflammation is great for whole-body health and wellness.

Steps to Ensure Healthy Digestion and Keto Together

1. Proactively Use High-Fiber Keto Zone Foods

Adding these foods daily will eliminate many digestion issues, and provide 20+ grams of fiber:

• 3 servings of vegetables (6-10 grams of fiber) including greens
• ¼ cup nuts or 2 tablespoons nut meal (4 grams fiber) in place of refined flours and snacks (if tolerated)
• 2 tablespoons of seeds such as hemp heart seeds (4 grams fiber)
• 2 tablespoons chia seeds, like Living Chia with Probiotics, per day using recipes, like overnight chia “oatmeal” or chia pudding (8 grams fiber)
• 1/2 avocado per day (5 grams fiber)

2. Add Inulin and Psyllium Husk with Fiber Zone

You can also add fiber supplements like Inulin and Psyllium Husk. In fact, inulin is a key ingredient in Keto Zone MCT Oil Powder, and it provides many health benefits.

For example, one 4-week study found that 15 grams of inulin per day improved constipation in older adults (7).

Inulin promotes healthy gut bacteria balance and stimulates the growth of beneficial bacteria. When beneficial bacteria proliferate, yeast overgrowth is inhibited, digestion improves, and the immune system is supported (8, 9).

BONUS: If you have a difficult time getting enough fiber, there’s now a Keto Zone product to help. Try Fiber Zone. It’s formulated with psyllium husk and inulin and will support health, as described above, in an easy-to-take powdered supplement.

3. Stay Hydrated

As noted above, it’s important to stay hydrated on Keto Zone. Make sure to consume enough water, and especially while getting into the Keto Zone, add electrolytes and Instant Ketones.

4. Make Note and Avoid Foods That Constipate You

While this one seems obvious, it’s often overlooked. It’s not always what you’re missing in a diet that constipates, but what you’re eating. Try to document your diet and your issues, and find the culprit.

5. Try Adding any of these Pro-Digestion Keto Zone Foods

• Probiotics and Fermented Foods – Antibiotics and unhealthy lifestyles can destroy colonies of healthy bacteria in your small intestine. You can add them back with probiotic supplements and fermented foods or powders. In fact, most adults with chronic constipation have fewer probiotic colonies than those with healthy digestion. Probiotics can improve gut motility (10) and the frequency of bowel movements.
• L-Glutamine – This amino acids is a food source for gut cells, and can improve symptoms of irritable bowel syndrome, constipation, and other digestive ailments.
• Magnesium – Among its many benefits, magnesium promotes regular bowel movements. In fact, it’s speculated that many who suffer from constipation are deficient in magnesium.
• Warm Drinks, such as Coffee and Tea – Tea and coffee have natural chemical laxative effects and stimulates bowel movement and relaxes digestive smooth muscle with warmth.

Bottom Line

As with any style of eating, some people are simply going to have to work harder to make sure digestion is working well. Keto Zone is no exception.

You can optimize digestion and Keto Zone eating by proactively eating prebiotic foods, fermented foods, hydrating well, identifying foods that constipate, getting enough fiber, and more.

Don’t let poor digestion get you down. Improve your digestion with Keto Zone.

The post The Facts About Digestion and Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

Some contain huge amounts of sugars, too much protein. Most contain far too little healthy fats.

Want to know what should be in your health shake? Here’s our list:

5 Must-Have Ingredients in a Health Shake

1. Healthy Fats as Ingredients in a Health Shake

Especially if you are in the Keto Zone, healthy fats are likely the most important ingredient in your health shake. Here’s what healthy fats do, and which ones you should choose:

Benefits of Healthy Fats:

There are many benefits of including enough healthy fats in your diet.  They include:

1. Having the right nutrients to get into ketosis. Although your body will enter ketosis anytime you consume very little carbohydrates, it will do so more efficiently when adequate fats are present in the diet.
2. Weight loss without hunger. Fats help you feel full and satisfied, even when losing weight (1).
3. More abdominal fat loss. When carbohydrates are replaced with fats, people lose more abdominal fat. This is great news since abdominal fat is associated with heart disease and other chronic conditions (2, 3).
4. Improved health once in ketosis. Ketosis provides many health benefits including improved cholesterol ratios, reduced dangerous triglycerides, optimal blood sugars and insulin, improved brain and eye health, and reduced inflammation.
5. Ketones that are brain fuel. Not only does high-fat, Keto Zone eating provide brain fuel that improves focus and clarity, it also has neuroprotective properties (4).

Healthy Fats in Keto Zone Shakes:

MCT Oil: MCT oil is one of the best fats for ketosis. It is quickly digested, used for ketones, and provides many health benefits.

Avocado Oil Powder: Avocado fats promote health in many ways, including fighting cancer cells, fighting metabolic syndrome, improving heart health, and more.

Healthy Fats NOT in Keto Zone Shakes:

No inflammatory hydrogenated fats (trans fats), soybean oil, or other high omega-6 oils.

2. Whole Food Fibers

Especially if you are in the Keto Zone, it’s important to look for low-carb fiber sources as ingredients in a health shake. Contrary to popular belief , you can easily get enough fiber when in the Keto Zone.

Benefits of Fiber:

Dietary fiber is associated with digestive health, optimal cholesterol levels, improved blood glucose, and weight loss.

Fibers in Keto Zone Shakes:

Keto Zone Shakes pack in 8 grams of fiber per serving! These grams come from sweet potato fiber, broccoli powder, and chicory root, a fructooligosaccharide (FOS). Fructooligosaccharides provide amazing nourishment for the healthy bacteria in the gut, keeping the whole body healthy (5, 6, 7).

Carbohydrates NOT in Keto Zone Shakes:

You won’t find refined grains, sugars, aspartame or saccharin in Keto Zone Shakes. High inflammatory foods not only spike blood sugars and promote insulin resistance, but they can also alter your gut flora.

3. High-Absorption Protein

Although you don’t need much protein in Keto Zone, even if trying to build muscle, you need good sources of protein. Whey protein isolate is one of the best.

Benefits of Bioavailable Proteins:

Proteins do a lot in the body. They help your muscles rebuild after stressing your muscles, support immune function, support hormone balance, and help you feel full even with fewer calories.

Healthy Fats in Keto Zone Shakes:

Whey protein isolate is the protein of choice for Keto Zone Shakes. This highly bioavailable (absorbable) protein works quickly to repair muscles and impact cells. It is a lean protein and is generally well-digested even for anyone who is lactose intolerant.

Protein Powders NOT in Keto Zone Shakes:

You won’t find incomplete vegetarian proteins as the protein source in Keto Zone Shakes. While proteins like pea protein and rice protein are not necessarily harmful, they do not contain the complete array of needed dietary amino acids, are not nearly as bioavailable, create a chalky mouthfeel and taste, and can cause digestive issues.

4. Antioxidants and Anti-Inflammatory Nutrients

Antioxidants and anti-inflammatory foods are crucial for whole-body health. Especially if you’re depending on a health shake for all your daily nutrients (for a limited amount of time), it’s incredibly important that they contain these powerful nutrients.

Benefits of Antioxidants and Anti-Inflammatory Foods:

Every day that you live, different biochemical reactions occur in your body. These reactions are necessary for life, but they can also produce free radicals. In addition, environmental and dietary toxins, unhealthy foods, and more can contribute to free radical build-up called oxidative stress.

One of the most dangerous things about free radicals is that they can oxidize cholesterol, allowing it to enter artery walls and form plaques.

Antioxidants neutralize free radicals and render them harmless.

In much the same way, anti-inflammatories reduce chronic inflammation in the body, which can lead to many chronic diseases including heart disease, metabolic syndrome, diabetes, cognitive decline, and more.

Antioxidants and Anti-Inflammatory Sources in Keto Zone Shakes:

Sweet Potato Powder: Sweet potatoes are loaded with beta-carotene, a strong antioxidant. What’s more, they promote gut health, supports healthy vision, contain cancer-fighting properties, enhance brain function and support the immune system.

Broccoli Powder: Broccoli is one of the most nutrient-packed vegetables available. It has great amounts of antioxidants, detox nutrients, and can even help slow the natural aging process and supports a healthy brain function.

Avocado Oil Powder: Avocado fats are both antioxidants and anti-inflammatories. In fact, they fight metabolic syndrome specifically by reducing inflammation (8).

Junk Ingredients NOT in Keto Zone Shakes:

You won’t find fake flavorings and colorings in Keto Zone Shakes. Many poor-quality shakes rely on man-made flavors and dyes for flavor. Why, when you can have great flavor and incredible nutrition from real foods?

5. The Right Macro Make-Up

Keto Zone Shakes are perfect for ketosis. The percentage of fats, and grams of carbohydrates is incredibly important to maintain the Keto Zone.

Benefits of a High-Fat, Low-Carb Macro Make-Up:

To stay in the Keto Zone, you need an overall fat percentage greater than 70%. You also want less than 25 net grams of carbohydrates. With high-fat and low-carbs, you can efficiently get into the Keto Zone and enjoy all the benefits of ketones.

Macro Make-Up of Keto Zone Shakes:

Keto Zone Shakes contain 74% fats, from MCT oil and avocado oil powder. It contains just 7 grams of net carbs, including 15 grams of carbohydrates and 8 grams of fiber from sweet potato powder, avocado oil, and chicory root.

Macro Make-up of Other Shakes:

Most shakes have 15-30 grams of carbs per shake, and often very high protein. Neither are suitable for Keto Zone. Look to Keto Zone for high-fat and low-carb.

Bottom Line

You’ve got a choice when it comes to health shakes. You can settle for subpar, or know that you’re choosing the best ingredients in a health shake. Keto Zone Shakes have been formulated from top to bottom with your health in the Keto Zone in mind. Your choice.

The post 5 Must-Have Ingredients in a Health Shake appeared first on Keto Zone® | Dr. Don Colbert, MD.

Luckily, Ketone Zone can help you fight constipation.

How?

First, learn what does and doesn’t cause constipation for most people.

Then, figure out your own culprits by eliminating and re-adding foods and supplements.

Here’s what causes constipation, diet’s effect, and how you can fight constipation with Keto Zone.

Does Keto Cause Constipation?

Any google search of constipation will suggest you lack of fiber in your body.

But is this true?

Many individuals on high-fiber diets, whether vegetarian, paleo or otherwise, also suffer from constipation.

In fact, it seems to be a bigger issue with gut health itself, rather than a specific diet.

In fact, there have actually been studies showing dietary fiber causes constipation (1).  You can take this with a grain of salt, of course, because some people respond well to increasing fiber. But, it’s not an absolute certainty, like it’s made out to be.

Why Am I Constipated on Keto?

If your bowel movement was regular before keto, and you’re now constipated, it’s likely due to a certain food you’ve added, instead of not a lack of fiber.  Meats and most proteins are completely broken down, digested, and absorbed. So meats aren’t foods that increase the bulk of bowel movements.

Insoluble fiber, on the other hand, isn’t completely broken down by humans. Unlike animals, we don’t have enough enzymes to break them down and use them for energy. On the bright side, it can keep our guts strong. But, too much, or too many changes therewithin, can cause constipation.

Of note, there are two kinds of fiber: 1) Insoluble fiber is the type we can’t break down. It’s eliminated. 2) Soluble fiber actually promotes healing in damaged guts, gently increases fecal bulk, and is the better choice when used therapeutically.

So what’s the issue?

Many Keto Zone eaters become very concerned about fiber, and they can go overboard with nuts, seeds, and low-carbohydrate vegetables. All of these can be good, but they can also constipate.

For others, constipation is caused by an increase in red meat (red meat is not undigested, it can just be slow), or full-fat dairy.

If there’s one thing that’s sure, digestion is a very individual situation.

Fight Constipation with Keto Zone

Find the Offender 

If you’ve added any of the following foods, whether for Keto Zone eating or otherwise, try decreasing them or making substitutions. Potential constipation causes:

• Nuts and Seeds – Eating way more nuts and seeds than you used to? This is likely part (or all) of the problem. Try omitting them for 2-3 days and see if it helps. Then, if you want to reintroduce, do so one at a time. Try sprouted nuts and seeds, or nut/seed butter instead of whole.
• Red Meat – Most people who have slow digestion with red meat, know it. It doesn’t matter if they’re keto or not, this has been an issue for them most of their lives. To resolve, decrease red meat and try poultry and fish instead.
• Full-Fat Dairy and Cheese – Are you eating more cream or cheese than ever? If so, try using coconut products instead, and omit cheese. A good substitution in meals is avocados. Obviously, they don’t taste the same or melt. But, when you use sliced avocados or Keto Zone Guacamole over a taco bowl, rather than cheese, the richness and creaminess is a great substitution and you likely won’t miss the cheese.

Identify any Foods You’re Missing That Previously Promoted Good Digestion

If eliminating a food from your diet is in fact, the reason for constipation, replace it with a similar food:

• Missing fruit? Choose Keto Zone vegetables instead. You’ll get similar nutrients without the carbohydrates.
• Missing grains? Try adding daily chia, whether in overnight chia “oatmeal” or chia pudding, or try Living Chia with Probiotics.
• Missing yogurt? Try making daily chia pudding and adding 1 scoop Fermented Red Supremefood.

Add Non-Fiber Nutrients that Promote Healthy Digestion

For many people, it’s simply an unhealthy gut that is the issue. It may be from antibiotic use or antibiotics in foods. It may be from a diet full of processed foods.

No matter the reasons, there are many proven non-fiber foods that promote gut health and healing.

• Probiotics and Fermented Foods – Antibiotics and unhealthy lifestyles can destroy colonies of healthy bacteria in your small intestine. You can add them back with probiotic supplements and fermented foods or powders. In fact, most adults with chronic constipation have fewer probiotic colonies than those with healthy digestion. Probiotics can improve gut motility (2) and frequency of bowel movements.
• L-Glutamine – This amino acids is a food source for gut cells, and can improve symptoms of irritable bowel syndrome, constipation, and other digestive ailments.
• Collagen – Type II collagen, found in high-quality collagen powders made from bovine or chicken, can improve the structure of the digestive walls and tissues. This can promote overall digestive health.
• Soluble Fiber – One-hundred percent soluble fiber promotes regularity and is typically very well tolerated. However, it’s usually not found in natural foods. These are a combination of insoluble fiber and soluble fiber. Usually, 100% soluble fiber needs to be consumed via supplemental powders. It also acts as a prebiotic (3).
• Fluids – Even mild dehydration can increase the risk of constipation. In fact, increasing daily fluid intake can completely improve digestion and regularity in some (4).
• Magnesium – Among its many benefits, magnesium promotes regular bowel movements. In fact, it’s speculated that many who suffer from constipation are deficient in magnesium.
• Warm Drinks such as Coffee and Tea – Tea and coffee have natural chemical laxative effects and stimulates bowel movement and relaxes digestive smooth muscle with warmth.

Bottom Line

Constipation is often the result of an unhealthy gut or one that needs healing. Whether this has been a chronic problem for you or not, you can fight it with Keto Zone eating plans and supplements. By systematically figuring out the issue and applying the remedy, you can be regular and healthy.

The post Fight Constipation with Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

Keto Zone eating certainly goes against the status quo.

In fact, it goes against what most health experts, universities, and the government have taught for decades. It goes against Western medicine traditions and philosophies.

So, it’s no wonder there are detractors and myths.

And this is okay. A healthy discussion, debate, and unbiased look at the evidence is a good thing.

Unfortunately, many criticisms come without an understanding of keto eating, and without thorough research. Instead, they are often stated based on assumptions of the eating plan and lifestyle.

Thankfully, these myths are easy to bust. Here are 3 Keto Zone Myths, and a thorough explanation that leaves them utterly busted.

3 KetoMyths, Busted. Part 1

Myth #1: Keto Eliminates Most Fruit

This “myth” is actually true.

In fact, it’s not the statement that’s a fallacy. It’s the belief that a diet must contain fruit to be healthy, that’s untrue.

Critics often cite the elimination of fruit as a primary deterrent to Keto Zone eating.

They point to studies that show a reduced risk of cancer, cardiovascular diseases, obesity, osteoporosis, high blood pressure, depression, respiratory diseases, and gastrointestinal diseases. They also list all the wonderful nutrients in fruit.

But here’s what they don’t tell you: Almost all of these studies are of fruits and vegetables, not just fruits. In fact, I am unaware of any study that shows a reduced risk of all of these diseases with fruit consumption compared to vegetable consumption.

Fruits and vegetables share the same benefits including fiber, phytonutrients, antioxidants, magnesium, potassium, folic acid, and vitamins A, E and C. Again, I am unaware of any advantage of fruits over vegetables.

And what they don’t share? High levels of sugars (fructose). Fruits contain about fifteen grams of carbs per serving (~12-13 grams net carbs), while non-starchy vegetables contain about 5 grams of carbs per serving (2-3 grams net carbs).

Anyone following a vegetable-laden healthy Keto Zone eating plan can easily get enough vegetables. And moreover, products like low-carb fermented fruit and vegetable powder offer great options.

Myth #2: Keto is a Low Fiber Diet

Wait, what? I’m not exactly sure from where this myth originates. Maybe, some people believe wheat and other grains are our only fiber sources? Or beans and legumes?

Truly, grains, beans, and legumes offer some benefits such as some fiber. However, the price of these benefits is high-carbs and nutrients that are sometimes poorly-tolerated.

What’s more, foods avoided by Keto Zone eaters, like bread and pasta are not good sources at all, often containing <=2 grams per serving.

On the other hand, there are plenty of keto sources that provide adequate fiber like vegetables, nuts, coconut, and seeds.

In fact, it’s the replacement of grains with nut meal that increases fiber for many people’s diets. And, there’s a lot of motivation to increase fiber in order to reduce net carbs (net carbs = total carbs – fiber).

Again, experts cite that low-fiber diets are associated will all sorts of chronic disease of the gut, cardiovascular disease, heart disease, and diabetes. But, the last time I checked, most Standard American Diet (SAD) eaters consume less than the recommended 20+ grams (1). Clearly, the routine recommendations are not working.

When a Keto Zone eater eats the following daily, they easily consume 20+ grams of fiber:

• 3 servings of vegetables (6-10 grams of fiber)
• ¼ cup nuts or 2 Tbsp nut meal (4 gm fiber)
• 2 tablespoons of seeds such as hempseeds (4 grams fiber)
• 2 tbsp chia seeds per day (8 grams fiber)

How’s that for a reduction in the risk of chronic disease?

Myth #3: Keto Zone Recommends Full-Fat Dairy

Like Myth #1, this myth itself is partly true, but the assumption that it’s unhealthy is false.

First, many keto eaters avoid dairy entirely.

Second, for keto dairy consumers, full-fat dairy is a better choice, according to many studies.

In fact, one study from 2016 that analyzed more than 15,000 mid-aged adults, showed that full-fat dairy, but NOT low-fat, correlated with a reduction in metabolic syndrome (2). Amazingly, the investigators believe it’s the dairy’s saturated fat itself that provide protective benefits.

And another study concluded that low-fat dairy may be responsible for altered glucose metabolism and increasing incidence of Type 2 Diabetes (3).

A third review of over 1500 participants found that full-fat dairy is associated with less obesity (4).

Unfortunately, some experts will claim there is no known benefit or even harm in the consumption of full-fat dairy. These studies and many more seem to suggest to the opposite.

Third, ketosis and its benefits require fats.

Keto Myths Busted, Parts 2-4:

Want to learn about all the myths we’ve busted? Read:

Keto Myths Busted, Part 2: Dietary Fats (Same ol’ anti-fat dogma)

Keto Myths Busted, Part 3: Keto is A Terrible Idea for a Million Reasons (Jillian Michaels’ Myths)

Keto Myths Busted, Part 4: Energy, Fatigue, and Athletes

Bottom Line

In Keto Myths Busted, Part 1, we easily dismantled 3 myths about keto zone eating.

1. You can get all the benefits of fruits and vegetables, with only vegetables.
2. Keto Zone eaters can easily consume 20+ grams of fiber per day and have a huge incentive in doing so to control net carbs and replace grains in baking.
3. Full-fat dairy is likely a better choice for health than low-fat daily.

There’s still more Keto Myths to bust. We’ll keep providing the truth about keto and its benefits, and busting any myths we see.

The post Keto Myths Busted, Part 1: Fruit, Fiber, and Digestion appeared first on Keto Zone® | Dr. Don Colbert, MD.

Our bodies need fiber for good gut health, disease prevention, preventing constipation, and more. Since a keto diet is very low in carbs, it cuts out common fiber sources—but not to worry! There are still great options, which we’ll cover below, for how to get enough fiber on a keto diet.

How to Get Enough Fiber on a Keto Diet

keto fiber- Before we get into the best fiber sources on keto, let’s address how fiber grams factor into total carbs on the diet.

Fiber is a carbohydrate, but the body doesn’t digest and absorb it like other forms of carbs. So when calculating carbs on a keto diet, you don’t need to count fiber towards your total daily carbs.

Take the total carbohydrates in a food and subtract the fiber grams. For example, if a food has 10 grams of carbohydrates but 7 grams of fiber, the net carbs would be 3 grams. This is what you count. Learn more about counting net carbs here.

Good Sources of Fiber on a Keto Diet

And now, here are the best ways to get plenty of fiber on the Keto Zone diet.

1. Low-Carb, High-Fiber Vegetables

The easiest and quickest way to get more fiber on keto is by eating more leafy greens. Other low-carb, high-fiber keto vegetables like onions, garlic, herbs, and leeks are good too. Avocados are also great for getting fiber plus healthy fats.

See a list of the best low-carb vegetables to eat on keto here (including their net carbs amounts).

Vegetables are important for not only fiber but also vitamins and minerals and anti-inflammatory antioxidants.

2. Low-Carb Nuts and Seeds

Nuts contain fiber, but some contain too many carbs to eat regularly on keto. Stick with low-carb nuts like pecans, brazil nuts, macadamia nuts, or any of these.

Low-carb, high-fiber seed options include:

• Chia seeds
• Flax seeds
• Pumpkin seeds
• Hemp seeds
• Pumpkin seeds

Almost all of the carbs in chia seeds come from fiber, meaning the net carbs per tablespoon come out to about one gram. Dr. Colbert’s Living Chia ground chia seeds also include beneficial probiotics!

Our Seed Bread from the Keto Zone Diet book—which is rich in seeds—is also a delicious way to boost your daily fiber intake.

3. Keto-Friendly Fiber Supplements

Finally, supplementing with fiber can be a good option. The best fiber options include:

Living Chia

As mentioned above, Living Chia combines fiber-rich and heart-healthy chia seeds (ground for easier digestibility) with gut-healthy probiotics. Living Chia is also a good substitute for other forms of fiber that might aggravate the gut in some people.

Psyllium Husk

Psyllium husk is a type of soluble fiber that soaks up water in the gut to encourage better digestion. You can buy it powdered to use as flour in keto baked goods or in capsule or liquid form.

Acacia Fiber

Rich in soluble fiber like psyllium husk, acacia fiber is taken from a native plant of Pakistan, Africa, and India. Its powder form can be stirred into water or mixed with smoothies or other drinks.

keto fiber- Make these foods a regular part of your diet to support your gut and ensure the best success on your keto diet!

The post How to Get Enough Fiber on a Keto Diet: Top 3 Sources appeared first on Keto Zone® | Dr. Don Colbert, MD.