Our Keto Zone Fat Bomb Lemon Bars are the perfect go-to for a hot day. 

Not only are lemons a crisp and zesty hidden gem, lemon’s are also a rich source for vitamin C and fiber. Lemons may also support heart health, help control weight, prevent kidney stones, reduce cancer risk, and improve digestion (1).

Our fat bomb lemon bars will help boost your body into ketosis, while keeping you feeling rejuvenated.

Find out how to make these refreshing fat bomb lemon bars: 

Ingredients

• 1 ounce of coconut butter
• 1 ounce of coconut oil
• 1 scoop Vanilla MCT Oil Powder
• 1 ounce of unsalted butter
• 1 tablespoon of keto sweetener (erythritol, xylitol, monk fruit, stevia)
• ½ cup lemon juice 

Instructions

• Mix coconut butter, coconut oil, MCT Oil Powder, unsalted butter, keto sweetener, and lemon juice into a bowl
• Pour mixture into a small saucepan over low heat. Heat until just melted, then remove from the heat.
• Then, pour mixture into 8×8 baking pan
• Place in the fridge and chill for 1 hour, until set.
• Sprinkle your choice of extra keto sweetener on top for added embellishment — enjoy!

Nutrition Facts

Yields: 16 servings

Per 4 bars:

Calories: 281 kilocalories

Fat: 20 grams

Carbs: 2 grams

Protein: 0.1 grams

Recipe adapted from My Keto Kitchen. 

The post Keto Zone Fat Bomb Lemon Bars 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.

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

Top 12 Keto Questions Answered (Part 2)

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

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

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

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

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

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

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

You may feel low in energy and achy.

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

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

10. Is Alcohol Allowed on Keto?

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

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

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

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

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

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

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

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

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

12. Can Keto Support Health Blood Sugars?

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

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

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

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

Bottom Line

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

The post Top 12 Keto Questions Answered (Part 2) appeared first on Keto Zone® | Dr. Don Colbert, MD.

The post Top 12 Keto Questions Answered (Part 1) appeared first on Keto Zone® | Dr. Don Colbert, MD.

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

2. Craving Reduction

3. Vitamins and Minerals Galore

The post Keto Pickle Poppers – Your New Favorite Snack appeared first on Keto Zone® | Dr. Don Colbert, MD.

If your mom is trying to stay healthy and in the Keto Zone, it’s a great time to give her an encouraging gift. Flowers are great, but these 11 gifts will inspire and support her on her healthy-life journey.

11 Thoughtful Healthy Keto Gifts for Mother’s Day

1. Tea Sampler Kit

Teas are great health-promoting drinks, and since you can often make them hot or cold, they are a great year-round gift.

You can find tea samplers at your favorite health food store, grocer, or online. Or, you can put together a kit with your favorite loose-leaf tea, a tea strainer, and a beautiful mug.

Both green and black teas are known to:

• Improve metabolism and weight loss
• Reduce stress and cortisol
• Promote brain and eye health
• Improve cholesterol levels, blood pressure, and heart health

This makes tea one of the best gifts for healthy moms!

2. Keto Zone Cookbook

If your mom likes cooking and baking and wants to stay in the Keto Zone, the Keto Zone Cookbook is a great gift. She’ll find easy, delicious recipes.

In fact, Keto Zone is a diet proven to promote healthy, efficient weight loss without hunger, targeting the mid-section (this area of fat is most detrimental to health) (1, 2), and provides amazing mental focus and energy.

It’s not too late to choose one of many beautiful, thoughtful, keto gifts for Mother’s Day! Most can be found at local stores, or bought and delivered online. Your mom deserves it – give her support, inspiration, and lots of love on Mother’s Day.

The post 11 Thoughtful Healthy Keto Gifts for Mother’s Day appeared first on Keto Zone® | Dr. Don Colbert, MD.

Well, it’s true. And not only thin but healthier.

In fact, study after study has found that cutting carbs and eating healthy fats leads to fat loss. Indeed, eating fat makes you thin.

Here’s the science behind eating fat, and how you can add more to your diet.

How Eating Fats Makes You Thin

1. Eating Fats and Low-Carbs Lead to Ketosis

When you eat a high-fat diet, about 75% of your calories, and omit most carbs, you can get into the Keto Zone, into ketosis. How does this help?

Ketosis is a state of low-carbohydrate intake in which your body produces and uses ketones for energy. Very little carbohydrates are necessary.

And, this is no ordinary energy. It’s stable. It provides mental focus. And it allows you to eat less and lose weight without an energy deficit.

Astonishingly, this new body fuel and brain fuel has been used successfully for decades to help children with epilepsy vastly reduce seizures (without medications) (1). It also promises brain health improvements in others including degenerative brain conditions such as Alzheimer’s and Parkinson’s disease (2).

What’s more, many people in ketosis report greater brain clarity, focus, and function than before.

2. High-fat Eating in the Keto Zone Allows Weight Loss without Hunger

Why is dieting usually so hard? One word: hunger.

Since hunger is one of the biggest reasons most people “fail” at diets, it’s reassuring to find a healthy way of eating that promising fat loss without hunger. Fat loss without cravings.

There’s not a hunger issue when eating fats in the Keto Zone.

Keto Zone’s low-carb, high-fat eating and ketosis automatically lead to a reduction in appetite (3). This occurs for a few reasons:

• Healthy fat foods promote satiety
• Fats are slow-digesting, allowing eaters to feel satisfied
• Ketone production suppresses appetite
• Leptin levels are optimized signaling fullness

What’s more, according to several studies, people eat fewer calories when they eat low-carbohydrate while increasing protein and fat (4).

3. Eating Fat Makes You Thin By Targeting Unhealthy Abdominal Fat

Eating fat also works to reduce body fat in the best place possible: the abdominals.

Low-carb, high-fat eaters generally see significant fat loss in the first 2 weeks (5, 6), about 200-300% more weight than low-fat dieters. They’re able to do it without hunger (7, 8), and their fat loss is typically visceral fat. This fat is found around organs and increases inflammation and risk of disease (9, 10).

4. Healthy Fats Are Highly Nutritious

Of course, it’s not all about being thin just for the sake of being thin. It’s about getting to your goal weight, feeling strong, and being healthy.

Eating fat makes you thin and healthy. First, it delivers healthy nutrients. Then, it promotes health indirectly by the weight loss itself. And then, it:

• Improves cholesterol ratios by reducing or maintain LDL “bad cholesterol while increasing HDL “good cholesterol”
• Reduces dangerous triglycerides
• Optimizes insulin and blood sugars
• Improves eye health, brain health, and hormone health
• Reduces inflammation

How to Eat More Fat to Get Thin

But it’s not always as easy as it sounds.

Eating fat requires some work. It’s easiest if high-fat foods are planned throughout the day.

• Morning: Start the day with Coffee or Tea and delicious MCT Oil Powder. If you use two scoops of this powder per day, you’ll get 14 grams of Medium Chain Triglycerides (MCTs). What’s more, about 11 of these grams will be the most beneficial and healthy MCT, C8.
• Snacks: Try using Fat Bombs as snacks. If you’re not familiar, “Fat Bombs” are simply very-high-fat snacks that are meant to help you get enough fat each day and satisfy hunger. Most are 85% fat and use coconut oil, cream, butter, nuts, avocados, and other fats. Here are some great recipes to get you started. If you eat 3 fat bombs per day as snacks, you’ll typically get about 45-60 grams of fat. Try Keto Zone Coconut Fat Bombs, Keto Zone Chocolate-Covered Pecan Fat Bombs, and Keto Zone Pesto Fat Bombs.
• Lunch/Dinner: When eating meals, you not only want to remove the carbs but add fats back. You’ll get some fats in the protein you choose, such as meat, eggs, and more. Many times, the protein will add 10-20 grams of fat per meal. Then, if you add a fat such as avocados, nuts, Extra Virgin Olive Oil, coconut oil, or other, at 2 Tbsp. oil or 1/2 avocado per meal, you’ll add 28 more grams for about 30-40 grams of fat.  When you eat 2 of these high-fat meals per day, such as Keto Zone Slow Cooker Beef & Broccoli, you’ve added 60-80 grams of fat.

If you plan to eat fat throughout the day, you can easily consume more than 120 grams of fat per day. Then, adjust your amounts, and add more fat bombs or extra virgin olive oil, to get enough.

Bottom Line

Eating fat makes you thin. Are you convinced? You should be. We now have many studies, and many, many success stories, that show improved weight loss and health when eating a high-fat Keto Zone diet. Get into the Keto Zone today to meet your health and weight goals.

And, if you’d like help, recipes, and more to get started, sign up for the FREE Keto Zone 21-Day-Challenge today.

The post Eating Fat Makes You Thin? appeared first on Keto Zone® | Dr. Don Colbert, MD.

Here are 10 tried and true tips to stay on track with Keto Zone, derived from successful keto eaters!

10 Tips to Stay on Track with Keto Zone

1. Use a Real Guide Rather than a Hodgepodge of Online Info

Sometimes, too much information can be a bad thing. The internet offers us a lot of free information, but if you feel confused with Keto Zone, a definitive guide is usually more helpful.

The best guide? Dr. Colbert’s Keto Zone book – it will guide you through Keto Zone from the start. Or, you can start with a free option, our Keto Zone 21-Day-Challenge. It’s a great jump-start!”

2. Simplify Your Eating Habits

One of the best things about Keto Zone is that it’s a simple eating plan. There are only 2 directives:

1. Cut carbohydrates down to ~20 net carbs per day (net carbs are Total Carbs – Fiber and Sugar Alcohols (you can find these on the nutrition label).
2. Make sure every meal is mostly healthy fats. This should make up about 75% of meals and snacks. Healthy fats include olive oil, avocados, fish and seafood, coconut oil, avocado oil, nuts/seeds, MCT oils/powders and more.

What does this look like in a meal? Eat vegetables, healthy meats, and add a lot of healthy fats.

3. Drink A Lot of Water and Add Electrolytes

When entering and maintaining ketosis, your body simply needs more fluid than normal. Drink water throughout the day, and aim for a minimum of 80 ounces per day for women, and 100 ounces per day for men.

Along with adequate hydration, a body in ketosis needs more electrolytes than one not in ketosis.

While entering and eating within the Keto Zone, add Instant Ketones every day. These exogenous ketones will help you stay within ketosis, get back in the Keto Zone, and enjoy the energy and mental-clarity benefits of being in the Keto Zone.

In addition, try adding bone broth. It is a high-sodium, healthy fluid that can help those in the Keto Zone feel great and hydrated.

4. If You’re Not Losing Weight, Track Body Composition

Sometimes, our bodies readily lose weight. Other times, they lose fat, gain muscle, but do not really show a difference on the scale. If you’re only looking at the number on the scale, it can become very frustrating.

In addition to weight, look at:

• Body Composition using a simple flexible tape measure to measure your waist, chest, neck, and hips.
• How Clothes Fit. Most clothes and belts can give you a good indication of weight loss. If your normal clothes start to feel too big, this is a great indication that your body is changing regardless of the number on the scale.
• Energy and sleep. As you lose body fat and become healthier, you should begin to notice better daily energy. Of course, this occurs after the initial ketosis phase.
• Resist comparisons to online “success stories.” Some are true, some are complete fabrications. Focus on your own journey, be happy for others, but don’t let a lack of huge weight loss numbers discourage you.

5. Use a Carb-Counting or Food Diary App to Get to Know Carb Counts

If you’re struggling with staying in the Keto Zone, make sure to track your carbohydrate counts. Many successful Keto Zone eaters find that a food diary app is an easy way to track.

The My Fitness Pal App and the Carb Manager App are two favorites. You can track each food, and even set target daily eating goals.

When you know the numbers, you can make sure you’re eating less than or equal to 25 grams of net carbohydrates per day.

6. Add Intermittent Fasting with Keto Zone Coffee and Tea

A great way to boost weight loss and health is intermittent fasting (1). And a simple way to intermittent fast is to simply not eat between 7 pm and 11 am each day.

To make it (much) easier, you can drink coffee and tea with butter, MCT oil powder, and collagen while fasting. This will keep you satisfied and give you intermittent fasting results.

To learn more about intermittent fasting, check out this post.

7. Make Your Keto Zone Plan Family-Friendly

If you have a family and/or cook for others, you may find family-friendly meals to be a Keto Zone hurdle. But, you can stay on track with Keto Zone eating with a few tweaks to meal planning.

Try making normal meals for your family, and simply omitting the carbohydrate/grain for your own portion. Yours will include vegetables, proteins, and fat. Theirs may have added rice or potatoes.

8. Plan Meals Ahead of Time

Preparation is the key to almost any successful Keto Zone eater. To stay on track with Keto Zone, try planning out your meals ahead of time.

In order to keep it from being overwhelming, try just a 3-day plan to start. Figure out what you want to eat for 3 days, and then shop for all the needed ingredients.

As you get better at it, you can extend the time to a full week, start doubling and freezing meals for subsequent weeks and form a meal pattern that makes it much easier and less stressful.

9. Don’t Be Boring

If you don’t like what you’re eating, if there’s no variety, or if you fixate on the foods you “can’t have,” you won’t stay on track with Keto Zone.

Luckily, most any recipe can be turned into a Keto Zone dish, and we have many resources to get you started:

1. Dr. Colbert’s Quick & Healthy Keto Zone Cookbook
2. KetoZone.com Recipe Archive
3. DrColbert.com Recipe Archive

10. Create a Plan for Restaurants, Traveling, and Holidays

No matter how well you do on normal days, you may be thrown for a loop with Keto Zone eating at restaurants, when traveling and at Holidays. Try these tips:

• Take Keto Zone friendly food with you when traveling. Try cheese, nuts and seeds, Keto bars, MCT powders, collagen, etc.
• When eating out, ask for Keto Zone options such as lettuce-wrapped burgers with no bun, sandwiches made into giant salads without bread, and/or salad options with added meat and oils. Consumer demand has significantly increased the availability of Keto-friendly foods at restaurants (2).
• Keep meals simple. Think in terms of vegetables, meats, and added fats. Don’t complicate it or choose meals with a lot of ingredients combined into one dish (such as casseroles).
• Make travel-friendly fat bombs to have as snacks when traveling. These will curb hunger and keep your macronutrients in Keto Zone proportions.

For more tips, see:

Keto Zone Holiday Tips

Keto Zone Traveling Tips

Keto Zone Restaurant Tips

Ready for More Tips for Keto?

These first 10 tips are a great place to start. But again, if you’re having trouble staying on track with Keto Zone, the best advice is to start with a clear guide such as Dr. Colbert’s Keto Zone Diet book and the Keto Zone 21-Day-Challenge.

Clear advice, real science, and all the resources you need. You can stay on track with Keto Zone!

The post 10 Tips to Stay on Track with Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

Unfortunately, most meatloaf recipes call for wheat flour to be used as a binder. Wheat is a starchy grain that is loaded with carbohydrates that knock you out of the Keto Zone. 

That is why we are sharing this mouth watering ketogenic turkey meatloaf recipe. Instead of wheat flour, this recipe using psyllium husk powder. Psyllium is a low-carb binder that is loaded with essential fiber that can help support digestive health.

Easy and delicious, this is a recipe that whole family is sure to love!

Ingredients

2 pounds organic ground turkey
1/2 cup Fiber Zone (Unflavored)
1/2 bunch organic parsley, chopped
1/2 organic yellow onion, diced
8 cloves organic garlic, minced
1/2 cup organic tomato paste
2 tablespoons coconut aminos
2 large organic or pasture-raised eggs
1 tablespoon paprika
2 teaspoons sea salt
1 teaspoon organic black pepper

Instructions

1. Preheat the oven to 350 F.
2. Prepare a loaf pan with a coating of melted ghee or olive oil.
3. In a large mixing bowl, combine all of the ingredients.
4. Mix until well combined
5. Transfer the mixture in to the loaf pan.
6. Bake for 1 hour.
7. Remove from oven.
8. Allow loaf to rest for ten minutes.
9. Remove from pan and slice.
10. Serve and enjoy!

Nutrition Facts

Yields: 12 servings

Per Serving:

Calories: 220 kilocalories

Fat: 15 grams

Total Carbohydrates: 6 grams

Fiber: 4 grams

Net Carbs: 2 grams

Protein: 18 grams

The post Keto Zone Turkey Meatloaf (Low-Carb and Gluten-Free) appeared first on Keto Zone® | Dr. Don Colbert, MD.

Then this Keto Zone goulash soup is for you!

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

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

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

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

Ingredients

3 cups filtered water
1 pound grass-fed ground beef
2 cups organic crushed tomatoes
1 organic onion, chopped
2 organic garlic cloves
1/4 pound organic celery root, chopped
1 organic bell pepper, chopped
2 tablespoons grass-fed butter
1 tablespoon chili powder
1 tablespoon dried oregano
2 teaspoons sea salt
1 teaspoon organic black pepper
2 teaspoons organic red wine vinegar

Instructions

1. Melt 1 tablespoon of butter in a large pot over medium heat.
2. Sauté chopped onion and garlic until fragrant
3. Add in the ground beef and continue to sauté, until beef is cooked through.
4. Next, in the chopped bell pepper, celery root, chili powder, sea salt, and black pepper.
5. Stir to combine.
6. Add in the 2 cups of water and crushed tomatoes.
7. Stir to combine.
8. Turn heat to high and continue to cook until mixture begins to simmer.
9. Once simmer, turn heat to medium-low and cover.
10. Allow soup to simmer for about 10 minutes
11. Add in remaining water and red wine vinegar and stir.
12. Continue to cook until soup reaches desired consistency.
13. Serve and enjoy!

Nutrition Facts

Yield: 6 servings:

Per Serving:

Calories: 490 kilocalories

Total Carbohydrates: 11 grams

Fiber: 6 grams

Net Carbs: 5 grams

Fat: 38 grams

Protein: 16 grams

The post Keto Zone Goulash Soup appeared first on Keto Zone® | Dr. Don Colbert, MD.