What are ketones- We all fast while we sleep (unless you get up for a midnight snack). That’s why the first meal of the day is referred to as breakfast – it breaks the fast.

Although most people in modern society seem unable to go more than a few hours without food, it actually turns out that the human body is designed to fast.

Fasting creates ketones.

What are Ketones?

Before the proliferation of grocery stores and fast food chains, food was not as plentiful. There were cycles of feast and famine. In times of feast, the body stores excess calories as body fat reserves, so that during times of famine the cells are able to use the stored body fat as a fuel source. Think about a bear fattening up in autumn for a long winter of hibernation and emerging in the spring lean and hungry.

Most people think of carbohydrates as the primary fuel source of the body. However, in times of carbohydrate deprivation, most of the cells in the body are able to use fat for fuel, except for those in the brain. As the muscles and other organs begin to burn fat, the liver starts to produce ketone bodies. Also known as ketones, ketone bodies act as a fuel source for the brain.

When the brain begins to use ketones for fuel, cognitive ability and mental focus increase, bodily functions become more efficient, and fat metabolism kicks into high gear. This is referred to as ketosis or the Keto Zone.

It turns out, ketosis is actually the natural state of human metabolism. From the moment human children are born and begin consuming mother’s milk, they are in a mild state of ketosis. It is not until the introduction of a consistent supply of high sugar and starch foods that a human’s metabolism will switch out of a state of ketosis.

As children we begin consuming copious amounts of candies, breads, pastries, pastas, and treats and over time the metabolism loses its ability to use fat for fuel.

Repair Your Metabolism

Chronic carbohydrate consumption is the result of decades of low-fat diet advice combined with the myth that it’s best to eat every couple of hours to keep the metabolism strong. Which is only because everyone is addicted to sugar!

In fact, the average American will consume around 66 pounds of added sugar per year! And this number doesn’t even include the carbohydrates from all the bread, potatoes, pasta, biscuits, tortillas, chips, and crackers that are so common in the American diet as well.

The modern epidemics of obesity, diabetes, and dementia are a direct result of increased sugar consumption. In fact, Alzheimer’s disease is now being called “Type 3 diabetes” by many physicians and researchers.

When blood sugar levels are chronically elevated, the body must produce tremendous amounts of insulin to keep things in balance. Too much insulin for too long reduces the body’s insulin sensitivity leading to prediabetes and eventually Type 2 diabetes.

The excess sugar also switches the body into “feast” mode causing it to store fat for the next famine.

The problem is that in our modern lives we are always in feast mode and the famine never comes.

Thankfully, the solution is easy and natural.

Enter the Keto Zone

The Keto Zone is a state of nutritional ketosis, or keto adaptation, where the cells are burning fat for fuel. This includes belly fat, fat on your thighs, your hips, and even the visceral internal fat which is the most dangerous body fat to have.

The ideal keto diet is high fat, adequate protein, and very low-carb.

• Healthy fats include:
• Extra Virgin Olive Oil
• Coconut Oil
• Avocado and Avocado Oil
• Keto Nuts and Seeds
• Egg Yolks
• Grass-fed Beef Tallow
• MCT Oil Powder

Healthy proteins (in moderate portions) include:

• Wild-Caught Fish (especially salmon and sardines)
• Pasture Raised Poultry (chicken, turkey, quail)
• Grass-fed Beef
• Bison
• Venison

The Keto Zone diet is also high in low-carb keto vegetables and herbs.

This includes copious amounts of leafy greens such as:

• Kale
• Spinach
• Collard Greens
• Chard
• Mustard Greens
• Arugula
• Bok Choy

As well as other cruciferous vegetables like:

• Broccoli
• Cauliflower
• Brussels Sprouts
• Cabbage

Herbs such as:

• Cilantro
• Parsley
• Rosemary
• Sage
• Oregano

It’s also important to get prebiotic fiber from the allium family of vegetables such as:

• Garlic
• Onion
• Chives
• Shallots
• Leeks

To enter the Keto Zone, carbohydrates must stay under 20 grams per day. For a healthy person, it can take around 3 days for full keto adaptation to occur. For those who are prediabetic or who have full blown Type 2 diabetes, it can take 5-7 days or maybe longer.

During the transition period as the body begins to remember how to use fat for fuel and the metabolic pathways for burning fat and ketones are re-established as energy, some people may experience very mild symptoms such as brain fog, fatigue, minor headache, or nausea.

This is referred to as the “keto flu,” due to the flu-like symptoms.

To help combat keto flu symptoms, the Keto Zone diet includes the use of specially designed supplements that increase fat digestion and absorption, balance appetite, and provide adequate fuel for the brain so you can transition effortlessly into the Keto Zone.

Learn more by picking up my newest book “Keto Zone Diet” at www.KetoZone.com, where you can also find all the Keto Zone supplements and lifestyle suggestions.

The post What are Ketones and Why is Everybody Talking About Them? appeared first on Keto Zone® | Dr. Don Colbert, MD.

Here’s a breakdown of what to eat on vegan keto.

Vegan Keto Fats

Eat an abundance of healthy plant-based fats! Those include:

• Coconut meat and coconut oil
• Avocado and avocado oil
• Olives and olive oil
• Low-carb nuts and seeds (see list below)
• Palm oil
• MCT oil or MCT oil powder

Vegan Keto Proteins

Many vegan “mock meats” and other packaged foods are full of carbs, so it’s best to stick with whole food proteins as much as possible. Here are the best:

Nuts and Seeds

Nuts and seeds are good sources of protein and fat, making them a good option for vegan keto.

Choose low-carb nuts like:

• Pecans
• Brazil nuts
• Macadamia nuts
• Walnuts

And seeds like:

• Chia seeds
• Flax seeds (make sure they’re ground)
• Hemp seeds
• Sunflower seeds
• Pumpkin seeds

Edamame

Also known as soybeans, edamame are the base of tofu and tempeh. You can eat them roasted, dry roasted, and in salads or other keto dishes.

A ½ cup of edamame contains about 4g fat, 8.5g protein, and 3.5g net carbs.

Tempeh

Tempeh is made from fermented soybeans, making it a gut- and digestion-friendly food. The fermented soybeans are binded together into a block shape.

One serving of plain tempeh has about 4.5g fat, 15 grams of protein, and 3g net carbs.

Make sure the tempeh:

• Contains no added flavors, seasoning, or grains that increase the carbs
• Is non-GMO and organic, as GMO soy foods may cause hormone dysregulation and inflammation

Tofu

Like tempeh, tofu is made from soybeans. The beans are made into milk that is then coagulated and pressed into a meaty block.

Use soft tofu for blending in sauces, dressings, smoothies, or desserts and medium, firm, or extra firm for stir frying, frying, grilling, or baking.

Tofu is not as fiber-rich as tempeh, but it’s lower in carbs. A 3.5-ounce serving has about 4g fat, 8g protein, and 1g net carbs.

Always prioritize non-GMO and organic tofu.

Vegan Protein Powders

A low-carb plant-based protein powder helps you meet protein needs on a vegan ketogenic diet.

Protein Supremefood is an organic based, non-GMO, clean brown rice- and pea-based protein powder with just 2g net carbs plus added turmeric and ginger. Try it here!

Add protein powders to smoothies, desserts, or mix with water or a low-carb plant-based milks.

Vegetarian Keto Proteins

If you’re a vegetarian who still eats eggs and dairy, your other protein options include:

• Eggs
• Dairy like ghee, unsweetened yogurts, butter, heavy cream, or raw goat’s milk (opt for grass-fed pasture-raised organic dairy)

Vegan Keto Dairy and Egg Alternatives

For egg substitutes in keto baking recipes, use (per egg):

• One tablespoon ground chia seeds or flax seeds whisked with three tablespoons filtered water
• Two tablespoons water mixed with one tablespoon oil and two teaspoons baking powder
• ¼ cup pureed soft tofu
• Egg replacers from Bob’s Red Mill (1g net carbs), Orgran (2g net carbs), or Ener-G (4g net carbs)

For scrambled “eggs” or “omelets,” use the Vegan Egg (0g net carbs).

For dairy substitutes, use:

• Coconut milk or cream, cashew milk, or almond milk (with little or no preservatives and no sugars)
• Vegan butters with healthy oils like Ellyndale Organics, Nutiva, or Miyoko’s
• Cashew cheese or low-carb vegan cheeses made with healthy oils
• Coconut or cashew yogurt (unsweetened)

Vegan Keto Carbs: Tons of Low-Carb Veggies

To stay in the KetoZone (carbs at 20 grams per day or lower), most of your carbs should come from low-carb vegetables, including:

• Leafy greens: spinach, lettuce, and kale
• Asparagus
• Avocados
• Artichokes
• Bell peppers
• Broccoli and cauliflower
• Brussels sprouts
• Cabbage
• Celery
• Cucumbers
• Garlic and onions
• Zucchini

While eating a vegan ketogenic diet takes extra work initially, it’s completely possible! Overall, eat tons of plant-based fats, get enough protein, and focus on low-carb keto vegetables.

The post Vegan Keto: How to Eat a Ketogenic Diet Without Animal Products appeared first on Keto Zone® | Dr. Don Colbert, MD.

Lettuce is relatively devoid of any meaningful nutrition. It is basically just fiber and water!

It is time to up your salad game with this delicious and nutritious Brussels sprouts and kale salad!

These greens are loaded with nutrients including chlorophyll and a suite of vitamins and minerals.

Paired with a tangy herbal citrus vinaigrette, this salad has a bold flavor to complement the nutritional profile.

If that wasn’t good enough, this quick and easy keto meal can be ready in just about 15 minutes from start to finish!

Ingredients:

For the salad-

3/4 lb of fresh organic Brussels sprouts, shaved
1 cup organic lacinato kale, chopped
1/4 cup organic roasted almonds, slivered

For the dressing-

1/4 cup organic extra virgin olive oil
1 tablespoon organic apple cider vinegar
1/2 teaspoon organic dijon mustard
1/2 organic lemon, juiced
4 sprigs organic fresh thyme leaves
Sea salt, to taste
Organic black pepper, to taste

Instructions:

1. Lightly steam the kale and Brussels sprouts for about 5-7 minutes or until the leaves are tender yet still crisp.
2. As the greens are cooking, combine the dressing ingredients in and whisk together until well combined.
3. When Brussels sprouts and kale are cooked, remove from heat and rinse under cold water.
4. Allow the greens to drip dry.
5. Combine dry greens with almonds and dressing.
6. Toss to combine.
7. Serve.

Servings per recipe: 4

Nutritional Information (Per Serving):
Calories: 187
Protein: 6g
Carbs: 9g
Fiber: 4g
Sugar: 2g
Fat: 16g
Saturated Fat: 2g
Polyunsaturated: 3g
Monounsaturated: 10g

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

Recipe adapted from blog.bulletproof.com

The post Brussels Sprouts and Kale Salad with Citrus Vinaigrette appeared first on Keto Zone® | Dr. Don Colbert, MD.

Once you know the basics of how ketones and ketosis work, what to eat, and what to avoid on keto, you also need to understanding the best supplements to take when starting the keto diet. Here they are, in order of importance, as recommended by Dr. Colbert.

1. MCT Powder for Quick, Fat Burning Energy

MCT stands for medium-chain triglycerides, a type of fat that—unlike other fatty acids—your body can metabolize right now [1]. That means your body can more quickly convert the fat into ketones to be used as energy (instead of being stored as fat!).

In other words, with MCTs you stay in fat-burning mode longer and they’re a perfect complement to a ketogenic diet.

As supplements, MCTs come from palm oil or coconut oil and are available as MCT powder or oil. Be careful about what’s added—look for all-natural flavors and only natural, sugar-free sweeteners so carbs are kept very low.

2. Digestive Enzymes for a Happier Stomach

A ketogenic diet like the Keto Zone™ program is very high in good, fat-burning fats and rich in vegetables and proteins. While these are great for health, your body might need a little help adjusting to the changes.

Help out your digestive system by supplementing with a digestive enzyme. It’ll help your body break down the fats and vegetables better so you can receive their nutrients without uncomfortable symptoms like gas, bloating, or indigestion.

But don’t reach for just any standard digestive enzyme! The type matters.

Here’s what to look for:

Fat Digestion Enzyme: Lipase

This is the best digestive enzyme to take on the keto diet.

When you eat common healthy keto fats like extra virgin olive oil, avocados, and keto nuts and seeds, your pancreas naturally releases lipase. But here’s the problem: your body probably won’t make enough lipase to handle keto-level fats.

So, look for a high-lipase digestive enzyme supplement to provide exactly what you need to break down these foods.

Vegetable Digestion Enzymes

A healthy keto diet like the Keto Zone™ is not only high in fats but also rich in vegetables—more than the average American eats, that’s for sure.

To account for the high veggie intake, Dr. Colbert also advises supplementing with enzymes that target cellulose, a tough-to-digest substance in most keto vegetables.

Those enzymes are cellulase and hemicellulose.

For best results on keto, seek a digestive enzyme containing at least these three enzymes.

3. Collagen Protein for Joint and Tissue Support

After MCT powder and digestion enzymes, collagen protein is highly recommended on a ketogenic diet.

Collagen is the most abundant protein in your body and is popular as a supplements for many reasons. It contains vital amino acids for optimal health.

There are different supplemental forms of collagen protein: type I, type II, and type III.

Supplementing with all three collagen types can support healthy hair, skin, nails, connective tissue, and gut health, but type II collagen is uniquely used for medicinal purposes, joint mobility, and flexibility too.

Collagen supplements are typically made from either beef collagen or chicken collagen, which is mostly type II collagen. Hydrolyzed chicken collagen is most recommended for those on the Keto Zone™ program.

4. Exogenous Ketones for Energy and Entering Ketosis Quickly

Entering ketosis means your body has made the switch from burning carbs and sugar for fuel to burning fat. This is what we also called the “Keto Zone,” and it’s the sweet spot when you’re burning fat, gaining energy, and improving your health and mental clarity.

Exogenous ketones help you with two main things:

• Entering ketosis quickly, whether you’re just starting the keto diet or getting back into it after a period of eating higher carb.
• Boosting energy levels once you’re already in ketosis and your body is thriving on ketones for energy, clarity, and fat loss.

Look for exogenous ketones that are free of added sugars (stevia is best for sweeteners), high in the ketone beta-hydroxybutyrate (BHB), and contain electrolyte salts—which is our next listed supplement.

5. Electrolytes for Your Nervous System

As you drastically reduce carbs and enter ketosis, your body initially drops a lot of water—taking important electrolyte minerals with it.

Your body needs electrolytes to conduct electricity throughout your nervous system and keep everything firing and working properly, such as your digestive system and heart. Replenishing electrolytes also helps prevent the symptoms of keto flu.

Those electrolytes are:

• Sodium
• Magnesium
• Potassium

A simple way to increase sodium is by adding more sea salt to your food or dissolving some in water.

For the magnesium and potassium, you might need to supplement, such as adding mineral/electrolyte drops to water—or you can look for a ketone supplement that already contains added electrolyte salts.

Also, Don’t Forget: Drink Water

Since low-carb diets tend to increase water loss, remember to drink water very often. Dehydration is a common symptom of ketosis that’s preventable with regular water intake!

Reading for Starting the Keto Diet: Keto Zone Diet Book

To jumpstart your keto success, Dr. Colbert also recommends “supplementing” with the Keto Zone Diet book for an optimal healthy living plan covering how to use these supplements and everything you also need to know when starting the keto diet (or getting back into it).

Get ready to lose weight, balance hormones and appetite, burn fat, and live a purpose-driven life with your new balanced keto diet plan.

The post Starting the Keto Diet? 5 Doctor-Recommended Supplements You Need appeared first on Keto Zone® | Dr. Don Colbert, MD.

Utilized by athletes, CEOs, entrepreneurs, cancer patients, and those with epilepsy, obesity, and type 2 diabetes alike, the Keto Zone harnesses the body’s innate ability to metabolize fat for fuel instead of sugar.

But getting into the Keto Zone requires a substantial limitation in consumption of carbohydrates (sugar). For most people, carbohydrates must be limited to 20 grams or less per day for at least 3 days.

In extreme cases of patients who are obese or have type 2 diabetes it can sometimes take over a week for the body to become fully adapted to the Keto Zone lifestyle.

Not only that, but during the adaptation phase some patients experience the dreaded “keto flu”, which can consist of flu-like symptoms such as headache, fatigue, and/or nausea due to dehydration and a loss of minerals.

But what if there was a way to enter the Keto Zone without all the hassle?

Enter: Instant Ketones

What are Ketones

Ketones are produced by the liver as a by product of fatty-acid metabolism. Cells cannot use fat directly as a fuel source so fatty acids are broken down in a process called beta-oxidation to create something called Acetyl Coenzyme-A, or acetyl-CoA.

Acetyl-CoA is the precursor to three specific energy-carrying molecules called ketone bodies, or ketones.

There are three ketone bodies that serve as fuel for the Keto Zone: acetone, acetoacetate, and beta-hydroxybutyrate.

These ketones act as a fuel source that can be utilized by most cells in the body except for those in the liver and the red blood cells.

Interestingly, the liver is actually always producing ketones in small amounts, but it is normally only during times of prolonged carbohydrate (sugar) and protein (which can be broken down into sugar in a process called gluconeogenesis) restriction that ketones replace glucose as the primary fuel source for the body.

Instant Ketones

With the supplementation of beta-hydroxybutyrate (BHB) salts, you can bypass the liver and create Instant Ketones.

BHB salts are being used by many people all over the world to instantly enter the Keto Zone. This is a new kind of ketogenic supplement that supplies the body with exogenous (externally sourced) ketones, as opposed to the endogenous (internally sourced) ketones produced by the liver.

These ketone salts provide the body with Beta-hydroxybutyrate paired with a mineral salt such as magnesium, calcium, sodium, or potassium. This is convenient because the Keto Zone increases the body’s utilization of minerals and lead to dehydration. Pairing BHB with electrolyte mineral salts creates helps to remineralize the bodies depleted electrolyte stores.

Exogenous ketones from BHB salts can put you into the Keto Zone within an hour and allow you to avoid the symptoms of “keto flu” as you make the transition to becoming a fat-burning machine.

BHB salts can also be used after the adaptation phase to help the body get back in the Zone after carbohydrate consumption.

A strict ketogenic diet of less than 20 grams per day is still necessary to stay in the Keto Zone, but Instant Ketones can help you recover after the occasional slip-up!

Enter the Zone

The Keto Zone is the most natural and effective way to lose weight and feel great, but make sure you avoid the keto flu!

I developed Instant Ketones to help my patients avoid symptoms of the keto flu. The combination of exogenous ketones and mineralizing electrolyte salts helps to ease the body through the keto adaptation process.

Instant Ketones can be added to shakes, smoothies, tea or coffee. The delicious and natural coconut cream flavor of Divine Health’s formula is the most palatable BHB product on the market!

In addition to supplementing with exogenous ketones, other useful supplements include fat-digesting enzymes, MCT powder, and chicken collagen protein. It also crucial to stay hydrated to avoid keto flu.

Go to www.KetoZone.com to learn more!

References

1. https://supplementpolice.com/ketosis-betahydrobutryate-bhb-salts/
2. https://www.tigerfitness.com/articles/post/bhb-salts-ketosis-betahydroxybutryate

The post How You Can INSTANTLY Enter the Keto Zone! appeared first on Keto Zone® | Dr. Don Colbert, MD.

But to experience these benefits, you have to keep your carb intake to less than 20 grams per day!

Thankfully, these delicious gluten-free chocolate chip cookies have less than 2 grams of sugar per cookie, and they are totally grain-free!

These are a perfect snack for before or after a workout or as a light dessert after dinner. Remember, if you have a few too many of these scrumptious treats, you can always kick yourself right back in to the Keto Zone with Instant Ketones!

Ingredients

• 1/2 cup organic almond butter
• 1/4 cup grass-fed butter
• 2 tablespoons organic maple syrup
• 1 pasture-raised egg
• 1 cup blanched almond flour
• 1/4 cup 100% dark chocolate chips (sugar-free)
• 1 teaspoon organic vanilla powder or extract
• 1/2 teaspoon baking soda
• 1 teaspoon organic coconut oil
• Sea salt to taste

Instructions

1. Preheat the oven to 350 F.
2. In a large bowl, mix together wet ingredients including almond butter, butter, egg, and syrup until well combined.
3. Now add in dry ingredients including almond flour, baking soda, vanilla, and sea salt and mix thoroughly.
4. Fold in the chocolate chips until evenly distributed.
5. Coat a 9×13 glass baking pan with coconut oil.
6. Use your hands to make 8 evenly sized balls out of the dough and put them on the pan.
7. Bake for 20 minutes.
8. Remove from oven and allow to cool before serving.

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

For more about Dr. Colbert’s Keto Zone lifestyle, visit www.ketozone.com!

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