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

Search no more!

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

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

#5: Keto Zone® Pumpkin Bread

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

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

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

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

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

#4: Stovetop Pizza Crust

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

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

Find the recipe here: Keto Zone® Stovetop Pizza Crust

#3: Best Ever Keto Zone® Waffles

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

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

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

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

#2: Keto Zone® Cloud Bread

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

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

Keto Zone® Cloud Bread contains no net carbs!

Find our recipe here: Keto Zone® Cloud Bread 

#1: Keto Zone® Protein Bread

Without further ado, we have a winner!

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

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

Get our recipe here: Keto Zone® Protein Bread 

Looking for Non-Bread Low-Carb Options?

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

Options to Buy Low-Carb Bread  

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

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

Bottom Line

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

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

You’re in luck. We have keto solutions.

In fact, here are 10 common keto problems solved.

10 Common Keto Problems Solved

1. Cooking Different Meals for the Family

A common keto problem is feeling like you’ve got to cook multiple meals for those who follow keto, and those who don’t. This is typically an issue around dinnertime.

Here’s the quick solution: Everyone can eat the vegetables and protein of the meal, such as the meat (chicken, fish, beef, eggs, etc). Everyone will also benefit from healthy fats such as extra-virgin olive oil drizzled over the veggies and meat, avocados, etc. This is where the keto meal stops.

For non-keto eaters, simply also include a healthy carbohydrate if they’d like, such as a baked yam, a piece of fruit, wild rice, or sourdough bread.

The keto-eater’s meal make look like 4 ounces chicken thigh, salad or roasted vegetables, 1/2 an avocado, and 2-3 tablespoons extra-virgin olive oil.

The non-keto-eaters’ meals may look like 4-6 ounces chicken thighs, salad or roasted vegetables, a few slices avocado, 1-2 tablespoons extra-virgin olive oil, and a baked yam.

Same meal, just slight portion adjustments and an added carb for non-keto.

Keto problem solved!

2. Keto Flu when getting Back in the Keto Zone

The main cause of keto flu is an imbalance of electrolytes and dehydration. In other words, you need a lot of fluid, and you need a lot of sodium.

To solve this keto problem, take several dose of Instant Ketones each day as you re-enter ketosis. These endogenous ketones will encourage your own ketone production, provide ketones, and provide much needed sodium.

In addition, try adding a few serving of broth for variety, more sodium, and more fluid. For more on avoiding keto flu, see: How to Avoid the Keto Flu.

Keto problem solved!

3. Cravings in the Morning and Evening, Especially with Intermittent Fasting

Anytime you take foods away that you’ve eaten for decades, you’ll likely experience cravings (especially at first). In addition, if you feel hungry due to fasting, craving intensify.

Here’s the secret to quenching your cravings: Use large-volume foods and drinks that don’t break your fast. Some of the best options are: Keto Coffee, Keto Green Tea, and Bone Broth.

To make Keto Coffee or Keto Green Tea, simply add a scoop of Keto Zone MCT Oil Powder and Keto Zone Probiotics + Hydrolyzed Collagen to each.

But, doesn’t coffee break a fast. No, not for our intentions. To see more on this question, read this post: Does Coffee Break a Fast?

Keto problem solved!

4. Eating the Same Meals Over and Over

Variety is the spice of life, and it’s truer than ever with keto eating. A common keto problem is repeating meals often, and feeling like you don’t have the variety you used to.

Here’s the thing, there are tons of delicious recipes available for keto. They will take a bit of work, and they will take time especially at first.

To start making more dishes, try just adding one new recipe per week. Then, include a newly learned one (like the one you tried the week before). The other 5 days per week, keep it simply as advised in problem #1.

For new recipes, try:

Keto Zone Recipe Archives

Quick & Healthy Keto Zone Cookbook

DrColbert.com Keto Recipe Archives

5. Missing Old Foods

If you’re on Keto Zone, it’s possible you might miss old foods. But, the old foods that don’t keep you in the zone also sabotage your health, weight goals, and wellness. You don’t need them.

And thankfully, there are many resources to make new versions instead.

In fact, we’ve written a whole article on it! Read: Do You Miss Favorite Foods on Keto? Her’s How to Include Them.

6. Cooking At Home & Missing Restaurant Meals

There’s good news for anyone who feels they have to stay home to stay in the Keto Zone. There are actually many restaurant options available, no matter the restaurant, and no matter the cuisine.

In fact, you can eat American, Asian, Tex-Mex, Mexican, Italian, and more?

How?

Follow our 5-Step Guide to Eating Out on Keto. You can find it, and options for different cuisines, here.

7. Not Enough Discipline

Some Keto Zone eaters feel they fall short on discipline. They can feel overwhelmed, discouraged, and like a failure if they don’t meet their exact number goals every day.

But, here’s the thing. They are likely doing much better than they think. In fact, many people have a lot of success following “lazy keto,” or the variety of Keto Zone eating in which you omit “carb foods” but don’t necessarily count all the grams each day.

If you find that you need a more exact approach, keto is not as hard as it sounds, and you can do it. Here are 2 great places to start:

Dr. Colbert’s Keto Zone Book

Quick Guide to Enter Keto Zone

Then, on days you don’t meet your goals, don’t berate or give up on yourself. Just start again, and give yourself the grace you need.

8. Difficult to Include Enough Fat

If you have a tough time adding fat to your diet, there are 3 words you need to know: Extra-Virgin Olive Oil. This fat is the epitome of healthy, and when you add just 1 tablespoon to a meal or snack, you add a whopping 14 grams of fat.

Other great options are adding avocados, and using fat bombs as snacks.

For more tips, read: Getting Enough Fat? Tips for More Healthy Fat on Keto Zone?

9. Constipation on Keto Zone

Constipation can happen on any diet. If it’s a keto problem for you, there’s a solution. Here’s how to fight constipation with Keto Zone:

• First, determine if a specific food, or too much of that food, is causing constipation. Often, it’s too much nuts or seeds, too much red meat, or too much dairy (like cheese or cream). Remove or decrease this food.
• Next, include high fiber foods such as vegetables, chia seeds, hemp heart seeds, avocados, beets, and small amounts of fruit throughout the day.
• Or, try warm fluids such as coffee or hot tea each morning.
• Lastly, add soluble fiber and probiotic foods for healthy digestion. Two great options are Keto Zone Fiber Zone, which contains both soluble and insoluble fiber, and Green Supremefood.

Keto problem solved!

10. Missing the Benefits of Fruits

Many keto eaters don’t realize it, but small amounts of fruits can be included in the Keto Zone. In fact, there are quite a few surprising foods that work well in keto.

What’s more, a delicious fruit powder can help deliver the benefits of the fruits without the carbs! Try Red Supremefood. It contains probiotics and 9 USDA Organic Fruits in a low-carb formula.

Bottom Line

Keto problems don’t have to be deal breakers. You can find a way to solve each one, and stay in the Keto Zone. And if you have keto problems not solved in this post, let us know. We’re ready to help you solve them, and enjoy your best health in the Keto Zone!

The post 10 Common Keto Problems Solved appeared first on Keto Zone® | Dr. Don Colbert, MD.

However, there’s no need to be alarmed! Here we’ll go through everything you need to know on why you need sleep, what is keto insomnia, and how to beat it to go on living healthily on keto.

Why You Need Sleep

You’ve probably been told your whole life to stick to 7-9 hours of sleep. But according to the CDC, only one in three people get the recommended amount. (1) In this day and age, stress and busy lives easily get in the way of rest, but our bodies have a hard time responding positively to the aftermath.

Lack of sleep slows weight loss progress, amplifies the likelihood of storing fat, raises cortisol (stress hormone) levels, increases appetite, boosts sugar cravings, and lowers motivation. (2,3,4,5,6) On top of that, it escalates your risk for obesity, Type 2 diabetes, high blood pressure, and heart disease. (7,8)

Skimping out on one or two nights of rest a month probably won’t put you in these risk categories. But they’re worth noting if you have a hard time sleeping more than 3-4 times a week.

What Causes Keto Zone Insomnia?

In a nutshell, insomnia is when you have trouble falling and staying asleep, and it isn’t just caused by the keto diet. Those who consume excess caffeine or struggle with stress, anxiety, depression, certain medications, hormonal problems, and sleep apnea can have insomnia as a result.

However, keto insomnia is a different story. Instead, it’s usually caused by these factors:

• Keto Flu
• Extra Energy
• Electrolyte Imbalance
• Excess Urination
• Food Cravings

Keto insomnia is perfectly normal to experience during the first few weeks of ketosis as your body adjusts to burning fat for fuel. And it doesn’t last forever! Check out How to Know You’re In Ketosis: 5 Signs to Look Out For.

6 Tips to Beat Keto Zone Insomnia

Now that you know what’s behind keto insomnia, let’s talk about how to beat it.

1. Don’t Eat Right Before Bed

Try to eat 4 hours before bedtime, so you don’t feel starving when you hit the sheets, but you feel comfortable enough to sleep. Falling asleep on a full stomach interferes with your snooze because it can give you an energy jump and require your digestion to get moving.

2. Focus on Electrolytes

At the beginning of keto, your electrolyte balance might be out of whack since you’re excreting more water. Unfortunately, this imbalance can cause sleep issues. To stabilize them, take Keto Zone Instant Ketones, use Keto Zone Hydrolyzed Chicken + Marin Collagen with Probiotics, and sip on bone broth during the day. (9, 10, 11)

3. Drink Less Water Before Bed

When you excrete more water, you also have to urinate more often, which means frequent trips to the bathroom in the middle of the night. These trips can mess with your sleeping pattern if you have to get up too many times. To help, slow down on your water intake before bed.

4. Balance Out Your Body Temperature

Keep your bedroom cool, but not so cold that your hands and feet can’t warm up along with the rest of your body. If your extremities are warmer than the rest of you, your body naturally relaxes and falls asleep much easier.

5. Banish Blue Light

To regulate sleep, our bodies use the circadian rhythm, which is based on the light of the sun– darkness instigates sleep by raising melatonin levels, whereas light does the opposite. When you stare at the blue light on electronic screens, you can confuse the melatonin receptors into thinking it’s daytime, which messes with your sleep cycle.

Although you can remove the blue light factor from screens, it’s probably best to avoid them altogether to refrain from getting sucked into a social media wormhole. You can also dim the lights as a way to signal your brain that it’s bedtime.

6. Exercise Earlier in the Day

Exercise does wonders for increasing your energy levels, but it also means it’s not a great idea to do it right before bed. You might find yourself too wound up and awake after a 7 pm or later workout.

Instead, stick to a morning or afternoon exercise routine and try to implement them 2-3 times a week to see positive sleeping results.

Bottom Line

Keto insomnia can put your sleep out of sorts. But after using the above tips, purchasing your Keto Zone supplements, and sticking it out for a week or two, many keto-dieters actually claim they sleep better than before they started the diet! (12)

The post How to Beat Insomnia: Sleeping Well on Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

If you’re confused by this, you’re not alone.

There’s a lot of conflicting information on the internet that puts these two diets in the same box. But don’t fret! We’ll get into the nitty-gritty of what makes Keto Zone and low-carb regimens different and which one could be best for your needs.

The Basics

Let’s compare the fundamentals of these two diets.

Keto:

When implemented properly, keto refers to altering your metabolic state to burn fat for fuel instead of using glucose, otherwise known as carbohydrates.

This state is called ketosis, and to reach it, you must be consuming minimal carbs, adequate amounts of protein, and very high amounts of healthy fat. You should be eating less than 20 grams of carbohydrates per day to get into and stay in the Keto Zone.

Low-Carb:

Although there are many different ways to go about a low-carb diet, it solely refers to restricting the number of carbohydrates consumed, mainly from grains, potatoes, added sugars, and junk food.

Usually, this results in eating a diet higher in protein and healthy fats. The typical amount of recommended carbs to consume per day is around 50-100 grams, which is a significantly higher amount than keto and doesn’t regularly result in reaching ketosis. (1)

Allowed Foods

What can you eat on keto vs. on a low-carb diet?

Keto:

• Meats
• Fish
• Vegetables: Except for root vegetables like potatoes and beets
• Dairy: Organic cheese, heavy cream, eggs, sour cream, grass-fed butter, Greek yogurt
• Fruits: Avocados, blueberries, blackberries, strawberries, raspberries, and olives
• Nuts: Almonds, pecans, macadamia nuts, peanuts, and walnuts
• Fats/Oils: MCT Oil Powder, avocado oil, olive oil, coconut oil, almond oil

Nut milk like almond and coconut are also keto-friendly, as well as coffee, tea, sea salt, and nut flours.

Low-Carb:

On a low-carb diet, you have more of a variety of food choices. As long as you stay away from heavy-carb foods like bread, pasta, and processed foods and don’t go above 100 grams of carbs per day, you’re essentially following a low-carb diet.

However, most of them look like this:

• Meat
• Fish
• Eggs
• Nuts
• Seeds
• Vegetables
• Fruit
• Healthy Fats

The Benefits

Down to the benefits! Which one offers more?

Keto:

The most obvious advantage of keto is weight loss. If your body is in the Keto Zone, you’re burning fat and curbing appetite while shedding pounds. (2, 3, 4) The diet also improves cholesterol, adds relief to those with inflammatory conditions like psoriasis and eczema, and helps regulate blood sugar for those with Type 2 diabetes. (5, 6, 7, 8, 9, 10)

To top it off, studies have shown that the keto diet can prevent and slow down cancer growth, add relief to those with Alzheimer’s, dementia, and bipolar disorder, and clear brain fog.  (11, 12, 13, 14)

In fact, when it was first introduced 100 years ago, it was used as a relief treatment for children with epilepsy, and it was proven to show positive results. (15, 16) Check out The 7 Most Powerful Benefits of the Keto Diet for more in-depth descriptions of these benefits.

Low-Carb:

Weight loss can be a benefit to low-carb diets as you cut out excess sugar and processed foods, although it’s not usually as effective as getting into the Keto Zone where you burn fat for fuel. (17, 18)

For some, however, low-carb diets can be easier to maintain because they’re less restrictive. They may also be a good way to ease into the keto diet, as you get used to eating fewer carbohydrates.

Bottom Line

Although more restrictive, keto offers more health benefits than low-carb diets, especially for those looking to lose weight and regulate blood sugar and inflammatory symptoms.

Is this you? If so, try Keto Zone today!

The post Keto Vs. Low-Carb Diet: What’s the Difference? appeared first on Keto Zone® | Dr. Don Colbert, MD.

These super simple meals have minimal ingredients and take less than 30 minutes (some much less than that). And oh yeah—they’re delicious and satisfying too!

Simple Keto Meals: Breakfast Ideas

Many Keto Zoners keep breakfast super simple with just some Keto Coffee (or Keto Coconut Breakfast Chai if you don’t like coffee). Either can keep you full for hours!

But if you want more of a “normal” breakfast, easy ideas include:

• Eggs fried or scrambled in coconut oil with:
  • Cauliflower or other low-carb veggies
  • Side of cooked ham, sausage, bacon, fish, or chicken
  • Topped with avocado slices
• Overnight Chia Pudding (make it the night before to grab ‘n go)
• Keto smoothie like one of these or the Chocolate Smoothie from the Keto Zone Diet
• Keto Breakfast Cereal
• Baked Avocado Eggs
• A cheese stick rolled up in turkey slices
• Keto Bread, Coconut Bread, or Keto Zone Seed Bread (great with some almond butter or grass-fed butter!)
• Keto Granola Bars
• Keto Broccoli Cheese Bites
• Pumpkin Chia Muffins (make ahead to have during the week) or Muffin in a Mug

Also, see this post for easy keto snack ideas that can double as breakfast or snacks.

Easy Keto Lunch and Keto Dinner Ideas

Keto lunches and dinners are easily interchangeable—and you can even save time by having lunch leftovers for dinner later, or vise versa.

Simple keto lunch or dinner ideas include:

• Big salad with:
  • Spinach, arugula, and other low-carb vegetables
  • Cheese, hard-boiled egg, beef, chicken, or fatty fish
  • Sliced avocado or guacamole
  • Topped with olive oil/balsamic mixture, avocado oil, or full-fat low-carb ranch
• Chicken breasts and bacon slices cooked in coconut oil and spices on top of mixed leafy greens with a sliced avocado and keto-friendly ranch dressing
• Lettuce wraps filled with chopped turkey breast or beef, cheese, and low-carb mayo
• Salmon with Lemon Butter
• Salmon or hamburger steak baked or grilled for 10 minutes with grass-fed butter and a side of steamed greens
• Hamburger without the bun plus a side of okra or asparagus cooked in coconut oil
• Cauliflower “Rice” or zucchini noodles topped with grilled salmon or shrimp in butter or an egg fried in coconut oil
• Grass-fed beef patty with a side of Roma tomatoes and steamed green beans topped with melted grass-fed butter
• Keto chili (like the Slow Cooker Chili) with a side of raw or steamed leafy greens cooked in coconut oil or butter
• Chipotle Steak Bowl
• Sauerkraut and grilled sausage
• Deli meat with sliced cheese, cucumber slices, and full-fat ranch

Check out Dr. Colbert’s Keto Zone Diet book or our recipe archive for more simple keto recipes to keep you in the Keto Zone!

Plan and Prep to Save Time All Week

Simple meal prep on a weekend or less-busy day can also help reduce stress or overwhelm. For example, try cutting up extra veggies or making soups or salads that will last a few days.

Instant Pots and pressure cookers can be great easy keto meal tools too. Google or check Pinterest for keto recipes you can make in them to save time and have something ready quickly for dinnertime.

Also, keep in mind the longer you follow the Keto Zone diet, the easier it becomes. Use these simple keto meals for inspiration, stick with it, and you’ll be surprised how amazing the results can be!

The post Simple Keto Meals You Can Throw Together in Minutes 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.

Frittata means “fried” in Italian.

A frittata can basically be made with all the same ingredients as an omelet or a crustless quiche.

Frittatas are typically cooked in a cast iron pan. They are started on the stove and cooked until the edges begin to set.

The dish is then transferred to the oven to finish cooking, using a broil in the last few minutes to generate a nice golden crisp on top.

While an omelet has the ingredients simply sprinkled on top of the egg, a frittata is generally mixed together in a similar manner as quiche.

Enjoy your Keto Zone frittata!

Ingredients

8 organic or pasture-raised eggs
1/3 cup organic or grass-fed heavy whipping cream
1 cup organic shiitake mushrooms, chopped
1 tablespoon grass-fed butter
3 cups organic spinach, chopped
1 1/2 cups organic or grass-fed cheese, crumbled
1 teaspoon sea salt
2 cloves organic garlic
1 teaspoon dried organic thyme
1/4 teaspoon ground organic black pepper

Instructions

1. Preheat oven to 400°F.
2. In a medium bowl, combine eggs, cream, and salt.
3. Whisk until well combined
4. In an oven-safe castiron skillet, melt butter over medium heat.
5. Add mushrooms to the skillet along with the garlic, thyme and black pepper
6. Sautee until the mushrooms begin to soften (about 5 minutes).
7. Turn heat to low.
8. Add spinach to the pan.
9. Stir mixture until spinach begins to wilt.
10. Add the cheese in an even layer on top of the veggies.
11. Pour egg mixture on top lightly mix with vegetables.
12. Turn heat to high and cook until the edges of the frittata begin to set.
13. Transfer the pan to the preheated oven.
14. Bake for about 15 minutes or until the frittata begins to turn golden brown.
15. If you would like the top of the frittata to be crispy, finish the last two minutes of cooking on broil.
16. Remove frittata from oven.
17. Allow to cool for at least 5 minutes.
18. Enjoy warm.

Nutrition Facts

Serves: 4

Macros per serving:

Fat: 32 g

Protein: 27 g

Total Carbs: 12 g

Fiber: 6.5 g

Net Carbs: 5.5 g

How did your frittata turn out? Let us know in the comments below!

Recipe adapted from primaledgehealth.com

More Keto Recipes From Drcolbert.com                                                                                                                            Find Out More About Dr.Colbert’s Health Services

The post Cheesy Keto Zone Frittata appeared first on Keto Zone® | Dr. Don Colbert, MD.

It’s not a fun topic to talk about or deal with: constipation on the keto diet. But thankfully, we have some simple remedies to make any digestive woes a thing of the past.

Some people who start the ketogenic diet temporarily deal with abnormal bowel movements. In other words, things may not move along as quickly they’re supposed to.

This can be frustrating for sure—but with the right tweaks, you can not only eliminate keto constipation issues but make your digestive health better than ever!

Why Does Constipation Happen on a Keto Diet?

The ketogenic diet is extremely healthy, but there are a few main reasons why constipation can be a problem:

• Keto limits common high-fiber foods like whole grains and foods with high water contents like fruits and high-carb or high-starch vegetables.
• The large increase of protein and fats, while great for your health, can temporarily increase the risk of constipation.
• Plus, in ketosis, your body loses more water as it burns up your carb stores and makes ketones.

When your body doesn’t get enough fluid, your colon pulls extra from your stools. This can slow things down in your gut and cause constipation.

5 Quick Ways to Handle Keto Constipation

1. Eat More Keto-Friendly Whole Foods

Vegetables and keto-friendly plant foods make up your fiber sources on the ketogenic diet. Eat plenty of:

• Keto diet vegetables, especially leafy greens, herbs, onions, garlic, and leeks
• Keto-friendly plant-based fats like olives, avocados, low-carb nuts, and seeds
• Fermented foods like sauerkraut, kimchi, and pickles for probiotic bacteria and prebiotic fiber
• Berries like blueberries, raspberries, or strawberries in very limited amounts (track the carbs carefully!)

2. Loosen Things Up with MCT Oil

Medium-chain triglycerides in MCT oil or coconut oil are some of the best natural “laxatives” and great for fighting keto constipation.

Add Keto Zone MCT Oil Powder to warm water or put it in your coffee or smoothies.

3. Drink Plenty of Water

Adequate hydration helps maintain normal bowel functions.

The combination of water and fiber from food helps sweep your digestive tract to keep everything working properly.

So, drink, drink, drink that water! Have some with every meal and always carry water around with you during the day.

Don’t like plain water or have trouble drinking it? Try adding a quick squeeze (just a squeeze!) of lemon or lime juice for flavor.

Some Keto Zone members also drink Smooth Move tea, which has several natural herbs for fighting constipation.

4. Increase Fiber with Supplements

If you struggle to get fiber from the keto foods mentioned above or just want some extra insurance, add some keto fiber supplements to your routine like:

• Psyllium husk, a soluble fiber that swells during contact with water to help waste move through your gut. Use in supplement form with meals or use psyllium powder as a low-carb replacement for flour in baking recipes.
• Chia or flax seeds added to meals, smoothies, or MCT oil powder. Try Living Chia with Probiotics, which also support healthy digestion.
• Magnesium, which can relax your bowels and move more water into your colon.

You can also make the Seed Bread from the Keto Zone Diet book, which contains psyllium flour and fiber-rich seeds.

5. Last Resort: Increase Carbs Slightly

The above advice should ease your constipation concerns—but if you’re still struggling or the problem gets too extreme, consider slightly and temporarily increasing your intake of high-fiber carb foods until things improve.

As long as you’re eating plenty of low-carb vegetables and healthy fats, staying hydrated all day, and utilizing high-quality supplements occasionally, a healthy digestion on keto shouldn’t be a problem for long.

References

articles.mercola.com/…/organic-psyllium-husk.aspx

healthline.com/…/magnesium-for-citrate-constipation

The post Causes of Keto Constipation Plus 5 Simple Solutions appeared first on Keto Zone® | Dr. Don Colbert, MD.