But believe it or not, you can make your entire Turkey Day meal keto-friendly! That’s right– the entire meal. From stuffing to pumpkin pie to leftovers, every top Keto Zone Thanksgiving recipe you need this year is down below.

1. Keto Zone Stuffing

Secret Ingredient: Keto Zone Thanksgiving Stuffing uses hemp heart seeds to replace the grains found in a typical stuffing recipe. These low-carb seeds offer amazing health benefits, like promoting anti-inflammatory processes, improving metabolic conditions, and providing a healthy dose of protein, vitamin E, and minerals. (1,2)

2. Keto Zone Green Bean Casserole

Green beans are very nutritious and can even go on to reduce your risk of chronic illnesses and cancer. (3) They’re easy to digest, aid bone health, and are a great keto-friendly vegetable to add to your diet. (4, 5) However, the standard green bean casserole recipe is loaded with ultra-processed soups and high carbs, diminishing its overall nutritional benefits.

Try this keto Healthy Green Bean Casserole recipe!

3. Keto Zone Thanksgiving Gravy

Unfortunately, most gravy recipes call for flour or starches as thickening agents, and although it makes for some thick gravy, those ingredients aren’t keto-approved. You’re in luck though! This Keto Zone Thanksgiving Gravy recipe uses chopped onion and egg yolks instead, and it tastes just as good. (If not better!)

4. Keto Zone Cauliflower Mashed Potatoes

We all know potatoes are a no-go for keto, but this doesn’t mean you have to cut out your favorite side dish completely.

Alternatively, use cauliflower with this Keto Zone Cauliflower Mashed Potatoes recipe. Not only is it the perfect low-carb substitute, but it also includes a high fiber content that increases digestive health and helps weight loss. You definitely won’t be missing real potatoes anytime soon. (6,7,8)

5. Keto Zone Pumpkin Pie

To some, pumpkin pie is one of those staples that have to make it to the table, otherwise, it’s no Thanksgiving. However, it contains ingredients that can spike your blood sugar and knock you out of ketosis, ruining your fat-burning state.

Thankfully, the Keto Zone Pumpkin Pie recipe is here to save the day. With only 4 grams of carbohydrates per serving, you can still enjoy your favorite dessert without any nasty health concerns.

6. Keto Zone Carrot Cake

Fresh veggies, anyone? This Keto Zone Carrot Cake is a two for one: a delicious dessert with health benefits. If you’re not a pie fan, this should be your ultimate go-to sweet treat on Thanksgiving Day, as it only has 3.9 grams of carbs per serving and is made with freshly shredded carrots. You can even have it for breakfast!

7. Keto Zone Pecan Pie

Who would’ve thought a sugar-free, low-carb dessert could taste so good? Keto Zone Pecan Pie is made with keto-friendly sweeteners like xylitol or erythritol that add the yummy effect without sacrificing your carb intake for the day.

On top of that, pecans have health properties through the roof with benefits like improving Type 2 diabetes and heart well-being. (9,10)

8. Keto Zone Turkey Casserole

The leftovers after Thanksgiving Day are no joke. Everyone can agree that figuring out what to do with all of the extra food is a challenge, especially when you’re either trying to get back on track or continue on in ketosis.

Keto Zone Turkey Casserole is your solution. You won’t have to worry about throwing out turkey or staying in ketosis, because this casserole does it all. It’s brimming with healthy fats, high amounts of protein, and little to no carbohydrates. Perfect!

Bottom Line

Don’t let Turkey Day knock you out of ketosis. You’ve come too far to look back! Instead, stock up on keto-friendly Thanksgiving recipes like the ones listed above for a healthy, ketogenic holiday. No regrets!

The post Top 8 Keto Zone Thanksgiving Recipes to Eat This Year appeared first on Keto Zone® | Dr. Don Colbert, MD.

Even if you’re a seasoned Keto Zone eater, you may be interested in seeing how ketosis affects your overall metabolic health. While you know you eat low-carb, what’s your Glucose Ketone Index (GKI)? And, why does it matter?

The GKI indicates the relationship between your glucose levels and your ketone levels. It’s associated with metabolic health and has been found to be an important indicator of outcomes in studies on chronic diseases including some cancers.

And especially if you’ve had a history of prediabetes or diabetes, your glucose levels still matter. They may shift due to fasting reactions, hormones, some high-fat meals, and more. The GKI provides one goal number ketones and glucose rather than 2 separate ones.

If you are able to track both glucose and ketones, it’s worthwhile to track your GKI. Here’s how to monitor it.

What is Glucose Ketone Index (GKI)?

GKI can be very useful because you can choose a target number based on your personal goals. For those using ketosis for its medical benefits such as conjunctive cancer treatment or for brain health, a therapeutic target number is correlated with better outcomes in studies.

In fact, GKI was first developed by a researcher who found that specific cancer cells grew by utilizing glucose in the brain. When he both reduced glucose readings and increase neuroprotective ketones, he improved the outcomes of his patients.

The post Should You Track Your Glucose Ketone Index (GKI)? appeared first on Keto Zone® | Dr. Don Colbert, MD.

And more, find out how to join our FREE Keto Zone Challenge Program to get on track today.

5 Reasons You’re Not Meeting Your New Year’s Resolutions for Keto Zone

1. You’ve Focused on Long-term Goals Rather Than Daily Habits

If you set your New Year’s Resolutions based on a weight loss number, a pants size, or a “certain look” you’d like to achieve, it’s easy to focus on this goal rather than the habits it will take to get there.

But here’s the thing: the long-term goals require daily habits.

And what’s more, it’s much more effective to focus on habits because they are goals you can control.

For example, a longterm goal might be “Lose 20 pounds.”

But really, this is not in your control. You can’t will the scale to show a new number, but you can focus on habits that will cause it.

Daily, controllable habits include: “Eat <=25 net carbs per day” or “Use intermittent fasting from 8 pm to 11 am each day,” etc.

See the difference? Focus on daily habits!

2. Plain and Simple, You’re Eating Too Many Carbs

If you’re new to the Keto Zone, you’ve likely already discovered that the crux of the eating plan is to minimize carbohydrates, and eat only <=25 grams net carbs per day.

While this is completely achievable, it’s not always easy at first. In fact, it requires trackings your carbohydrate sources each do to accomplish it. Here’s how:

First, count carbs: Aim for 25 grams or less net carbs. Net carbs are total carbs minus fiber and sugar alcohols (like those in erythritol).

Use this equation: Carbs – (Fiber + Sugar Alcohols) = Net Carbs.

Double-check and make sure you’re not missing any hidden carbs. Here’s a good list of hidden carbs.

Second, take it even one step further and use Keto test strips to make sure you get into ketosis.

You can check ketone levels with Ketone Test Strips to verify that you are in ketosis based on your carbohydrate intake!

3. You’ve Not Made Your New Year’s Resolutions for Keto Zone Known

If you don’t tell anyone your resolution and go it alone, are you as likely to stick to it? Simply put, no.

One study published in Obesity showed that participants who engaged in weight loss goals as a part of a team had better results when there was an emphasis on social influence and participation in events (1).

But what if you don’t have this sort of support or opportunity?

You can use 2 tools on your own that mimic accountability.

First, you can keep a food journal and write down your daily goals and what you eat.

Next, you can apply consequences. It’s much easier to quit on a goal when there’s no immediate consequence. But, if you pre-plan negative and positive consequences, you’ll be more likely to stick with your plan.

For example, try paying someone $5 every day you don’t keep your carbohydrates within your goal limits or don’t wake up early to exercise as you’ve planned. Just a few times of paying up will motivate you to stay on track!

4. Are Your Resolutions a Burden or an Exciting Opportunity?

5. You Simply Need More Time to Meet Your New Year’s Resolutions

While Keto Zone can produce efficient, effective results, a healthy lifestyle is a longterm journey.

Above, I implored you to focus on daily habits in order to meet longterm goals. But, your overall goals are just that – longterm. And, this can take time.

One issue that many people run into in the modern world is seeing everyone else’s results. Our modern world offers social media glimpses into other’s lives, and sometimes comparing them to your own experiences can cause anxiety.

Each person has their own journey.

With Keto Zone, you will lose fat, reduce inflammation, and improve health. It’s a wonderful journey, but it is a journey!

Keto Zone Can Help You with Your New Year’s Resolutions!

Did you know you can join our FREE program, the  Keto Zone 21-Day-Challenge today? You’ll receive guidance, tips, recipes, and more!

Bottom Line

Don’t give up! You can restart your New Year’s Resolutions for Keto. Join our Keto Zone 21-Day-Challenge to:

1. Focus on daily habits using our recipes, tips, and more.
2. Truly get into the keto zone with your target net carbs.
3. Writing down your Keto Zone goals and applying consequences.
4. Finding the opportunity to get healthy in the Keto Zone.
5. Giving yourself enough time.

You can do it. Get started today!

The post 5 Reasons You’re Not Meeting Your New Year’s Resolutions for Keto appeared first on Keto Zone® | Dr. Don Colbert, MD.

But these aren’t your average muffins.

Typical chocolate muffins are made with inflammatory wheat flour and loaded with processed sugar. That means they will sabotage your weight loss and ruin your health.

On the other hand, these ketogenic chocolate cream cheese muffins are gluten-free and low-carb. So you can indulge in this guilt-free treat without sabotaging your weight loss on the Keto Zone diet!

Made with almond flour, coconut milk, grass-fed butter, and MCT powder, these decadent chocolate muffins are full of healthy fats.

These muffins are perfect as a low-carb dessert or a midday snack.

Try the recipe out today!

Ingredients

Cream Cheese Frosting

3/4 cup organic cream cheese, softened
1/4 cup erythritol
1/4 cup organic heavy whipping cream
1/2 teaspoon vanilla extract

Muffins

4 organic/pasture-raised eggs
1/2 cup organic coconut milk
1/3 cup grass-fed butter, melted
1/2 teaspoon vanilla extract
2 cups blanched almond flour
1/2 cup erythritol
1/3 cup organic cacao powder
4 scoops Keto Zone MCT powder (Dutch Chocolate)
1 tablespoon baking powder
1/2 teaspoon sea salt

Instructions

1. Preheat oven to 350 F.
2. Place muffin cups in a muffin pan.
3. In a large blender, combine 1/2 teaspoon vanilla, eggs, coconut milk, and melted butter.
4. Blend until well-combined.
5. Add in the almond flour, MCT powder, sweetener, cacao powder, baking powder, and sea salt.
6. Blend again until well-combined
7. Distribute the batter evenly in to the muffin cups.
8. Place muffins in to pre-heated oven.
9. Bake for about 25 minutes or until a toothpick comes out the center clean.
10. As the muffins are cooking, combine cream cheese, heavy whipping cream, 1/2  teaspoon vanilla, and erythritol in a large bowl.
11. Beat the mixture until well combined.
12. Once muffins are done, remove pan from oven and set aside as you allow them to cool.
13. When muffins have cooled, remove them from the pan.
14. Use a spatula to carefully ice the tops.
15. Serve and enjoy!

Nutrition Facts

Yields: 12 muffins

Serving Size: 1 muffin

Per Serving:

Calories: 270 kilocalories

Fat: 23 grams

Total Carbohydrates: 8 grams

Fiber: 4 grams

Net Carbs: 4 grams

Protein: 8 grams

The post Keto Zone Chocolate Muffins with Cream Cheese Frosting 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.

This elegant asparagus hollandaise recipe is perfect for holidays and special occasions. It will make you feel like you are eating at a five star restaurant in the comfort of your own home.

The rich and creamy hollandaise sauce is not only delectable, but also loaded with keto-friendly nutrition. Made with egg yolks and grass-fed butter, this amazing sauce is loaded with vitamins, minerals, and healthy fats.

Additionally, the base of organic asparagus provides even more nutrition including chlorophyll, vitamins, minerals, and prebiotic fiber.

If you want to impress your friends family with a healthy and delicious keto-friendly side dish, this recipe is the way to go!

Ingredients

1 pound organic asparagus
4 ounces grass-fed butter, melted
2 large egg yolks
1 teaspoon organic apple cider vinegar
2 teaspoons freshly squeezed lime juice
1/2 teaspoon sea salt
1/2 teaspoon organic cayenne powder
1/2 teaspoon organic ground black pepper

Instructions

1. Trim asparagus by cutting off the hard bottom part of the stalk. Set aside.
2. In a blender, combine egg yolks, lime juice, apple cider vinegar, cayenne, pepper, and sea salt.
3. Slowly melt butter in a pan over low heat.
4. Turn the blender on low speed, and slowly pour melted butter in to the blender.
5. Once hollandaise is thoroughly blender, pour it into a ramekin or serving dish and set aside.
6. Heat water in a large pot over medium heat.
7. Once the water reaches a simmer, add trimmed asparagus to the pot and cover.
8. Cook asparagus for about 5 minutes or until tender.
9. Drain water from the pot.
10. Arrange the cooked asparagus on serving plates, and pour hollandaise on top.
11. Serve and enjoy!

Nutrition Facts

Yields: 4 servings

Per Serving:

Calories: 250 kilocalories

Total Carbohydrates: 5 grams

Fiber: 4 grams

Net Carbs: 1 gram

Protein: 4 grams

Fat: 26 grams

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

With that said, consuming cheese comes with a catch! Unfortunately, not every cheese is made equal, but this guide tells all. From figuring out how to choose the right kind to know which to avoid, let’s get into the nitty-gritty of this classic food.

Benefits of Cheese on Keto Zone

Cheese has a surprisingly huge laundry list of benefits: (1,2,3)

• Prevents viruses and heart disease (take a quick look at The Keto Diet and Heart Disease: What You Need to Know!)
• Improves gut health by providing good bacteria
• Holds valuable minerals like magnesium, zinc, and selenium which can reduce blood pressure, boost the immune system, and reduce your risk of cancer
• Includes alpha-linoleic acid, an omega-3 fatty acid that lowers inflammation
• Contains oleic acid which stabilizes cell membranes.
• High in calcium, vitamins A, K2, and B12, zinc, riboflavin, and phosphorus

Right alongside its advantages is how easy it is to include in your diet. Cheese’s taste and texture makes it the perfect addition to salads, eggs, and virtually any savory meal or snack, like these Keto Broccoli Cheese Bites.

How to Choose the Right Cheese

There are four ways to tell if the cheese you’re eyeing is good for you:

• It’s not homogenized
• It’s not pasteurized
• It’s organic
• It’s grass-fed

Homogenized and pasteurized milk goes through unique shelving and preserving process that can often ruin some of its nutritional content. When processed milk is used to make cheese, it can ruin the cheese’s nutrients as well.

Buying organic is crucial for dairy products. Organic means the milk came from an animal that was fed a pure diet without any synthetic hormones, which means you, in turn, aren’t ingesting any chemicals or hormones that can wreak havoc on your body.

Grass-fed is also important because it’s the natural diet for cows. Dairy animals fed grains or artificial foods tend to have less nutritional content in their milk, which means you aren’t consuming as many nutrients as well.

Best Cheeses to Eat on Keto Zone

Cheeses that are low-carb and high-fat with a good number of probiotic bacteria are your best bet on the keto diet. Here are some top choices:

• Brie
• Cheddar
• Colby
• Cream Cheese
• Feta
• Havarti
• Monterey Jack
• Parmesan
• Provolone
• Swiss

And these are just the tip of the iceberg! There are hundreds of cheese options to choose from, and as long as you stick with the low-carb, high-fat, organic, and grass-fed rules, you should be good on the keto-friendly front.

Need another good cheese recipe? Make Keto Zone Cauliflower Mac and Cheese for a deliciously cheesy, low-carb meal!

Cheeses to Avoid on Keto Zone

Highly processed and high-carb cheeses won’t work on the keto diet. Processed cheeses often contain artificial preservatives, dyes, flavors, and sugars, which only contribute to more inflammation in your body. Try to avoid these:

• Bagged pre-shredded cheese
• Low-fat or reduced-fat cheese
• Vegan cheese substitutes like soy cheese
• American cheese pre-sliced singles
• Cottage cheese
• Canned or spray cheese

Although the above cheeses may seem like great, easy options, they’re all either loaded with carbohydrates, sodium, or harmful chemicals that do more harm than good. Instead of buying pre-shredded, you can always grate your own at home!

It should also be noted that for those with lactose intolerance or an allergy to the milk protein, casein, the benefits of cheese don’t overrule your symptoms. If you have reactions like gas, bloating, diarrhea, cramping, hives, or itching after eating cheese, it’s best to stay away from eating it all together.

Bottom Line

As long as you take care in choosing the right kind, cheese is a great way to increase your fat and protein intake. Go ahead and add some organic, grass-fed cheese to your holiday cheese platter this season and reap the keto benefits!

The post Your Guide to Cheese on the Keto Zone Diet appeared first on Keto Zone® | Dr. Don Colbert, MD.

But not to worry! You can make Thanksgiving entirely keto-friendly, starting with the low-carb stuffing recipe down below. And if you’re stressing out about staying on track for the rest of the holiday season, you’re covered there too! All of the tips you need are below the recipe to help you get through Thanksgiving and beyond.

Keto Zone Thanksgiving Stuffing

This keto recipe easily replaces traditional stuffing by removing high-carb grains and adding in low-carb vegetables. It’s easy, nutritious, and won’t ruin your ketosis progress. Win!

Ingredients

8 tablespoons grass-fed butter

1/4 cup organic minced onion

1 organic celery stalk, thinly sliced

1 organic clove garlic, minced

1 large head organic cauliflower (roughly chopped)

1 cup organic chopped mushrooms

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1/2 cup organic bone broth

1/4 cup chopped fresh organic parsley

2 tablespoons fresh chopped organic rosemary

1 tablespoon fresh chopped organic sage

1/2 cup chopped pecans

Instructions

1. Over medium heat, melt butter in a large skillet.
2. Add onion, celery, and garlic, and cook until soft and translucent, about 5 minutes.
3. Add cauliflower, mushrooms, salt, and pepper and cook for another 10-15 minutes, or until cauliflower is soft.
4. Stir in bone broth, parsley, rosemary, sage, and pecans.
5. Cover with lid and let cook another 5-7 minutes, or until cauliflower is tender and bone broth is completely absorbed.
6. Serve and enjoy!

Nutrition Facts

Servings: 8

Per Serving:

Calories: 297

Fat: 31 g

Total Carbohydrates: 6.1 g

Fiber: 3.8 g

Net Carbs: 2.3 g

Protein: 4.1 g

Recipe adapted from betterthanbreadketo.com

How to Stay in Ketosis During the Holidays

‘Tis the season for sugary, processed eats that don’t agree with the Keto Zone diet. Some may think it’s impossible to get through the holiday season without slipping up on festive foods. But this isn’t the case, especially when you implement the following tips.

1. Focus on Sleep

Lack of sleep can put hunger and appetite hormones like leptin and ghrelin out of whack, which means it’s extra important to get your 7-9 hours every night during the holidays. (1) You already have enough temptations as it is, and a bad night’s sleep will only boost the cravings.

2. Use Keto-Friendly Holiday Recipes

It might seem like nothing can compare to the standard carb-loaded Thanksgiving foods like mashed potatoes and pumpkin pie. But recipes like Keto Zone Cauliflower Mashed Potatoes and Keto Zone Pumpkin Pie tell a different story.

Instead of eating foods that can knock you out of ketosis, make keto-friendly substitute recipes that will keep you enjoying both the holiday favorites and fat-burning benefits.

3. Fuel Before You Go

Holiday parties are often the culprit of keto slip-ups. To avoid a social binge, eat a high-protein, high-fat meal along with lots of water before you head out the door. This way, you’re too full-on healthy, keto-friendly foods to even consider those holiday cookies.

As an easy before-party fix, drink a Keto Zone Shake!

4. Eat When You’re Hungry

During the holidays, eating unhealthy foods becomes a social ritual. All of a sudden you find yourself grabbing a slice of cake because everyone else is– not because you’re hungry.

Combat this by becoming more in tune with your appetite cues and only eating when you’re hungry.

5. Move

The holidays are crazy busy, and as a result, exercise is often thrown out the window. However, it’s actually one of the most important times of the year to keep up with physical activity as we tend to eat more food in general.

You can make time to move by going for a relaxing walk after a meal or by making an effort to play with the little ones in your family. Any movement counts!

6. Keep Up with Keto Zone Supplements

The festive season means your routine will be out of balance, which is okay! It doesn’t mean to throw all of your healthy habits to the curb.

Stick to the basics, like using Keto Zone MCT Oil Powder in your coffee and including supplements like Keto Zone Instant Ketones and Keto Zone Hydrolyzed Chicken + Marine Collagen with Probiotics in your diet. Not only are they gentle reminders to stick to your keto plan, but they’ll also aid in continuing fat loss throughout the holidays.

Instead of leaving the season feeling down about gaining weight, leave it feeling ecstatic because you shed pounds!

Bottom Line

The challenge of eating healthy throughout this upcoming season hopefully seems a little less worrisome.

Have you added Keto Zone supplements to your holiday cart yet? Now’s the time you’ve been waiting for!

The post Keto Zone Thanksgiving Stuffing & 6 Tips to Stay in Ketosis During the Holidays appeared first on Keto Zone® | Dr. Don Colbert, MD.

When you’re trying to figure out whether or not a vegetable is low-carb, stick with these two rules of thumb:

• If the vegetable grows below ground, it’s probably high-carb, whereas if it grows above ground, it’s low-carb.
• Green veggies are usually lower in carbs than the rest. For example, green cabbage is lower in carbs than red cabbage, and green bell pepper is lower in carbs than red and orange bell peppers

If these rules don’t go into enough detail, hang tight! See below for the full Keto Zone diet vegetable breakdown.

Keto Zone-Friendly Vegetables:

To ensure you don’t accidentally go over 20 grams of carbohydrates per day, here’s a list of all of the veggies you can munch on without worrying.

Cruciferous Vegetables

• Broccoli
• Cauliflower
• Cabbage
• Cucumbers
• Zucchini
• Brussel Sprouts

Cruciferous vegetables offer low-carb options with plenty of nutritional benefits. Not only do they contain anti-inflammatory properties, but they also have plenty of vitamins E, C, and K, dietary fiber, folate, and minerals. Studies have also shown these veggies to protect cells and have antiviral and antibacterial properties. (1)

Leafy Greens

• Spinach
• Kale
• Lettuce

Leafy greens are the best option for receiving as much nutrition as possible in a low-carb setting. These powerful greens can aid heart, bone, brain, eyesight, and blood clotting health and can even have anti-aging effects. (2, 3, 4) Drop them in a salad or try Keto Zone Spinach Artichoke Dip.

Alliums

• Garlic
• Onion
• Shallots
• Chives
• Scallions

The allium family of vegetables is most known for its two superstars: garlic and onion. Garlic is an amazing anti-inflammatory that can help gastrointestinal issues, infections, fevers, Alzheimer’s, dementia, bone health, cholesterol, and blood pressure. (5, 6, 7, 8, 9, 10)

Onion is on the same playing field with its ability to boost gut health, fight infections, promote strong bones, control blood sugar, and resist cancer. (11, 12, 13, 14, 15)

Herbs and Spices

• Rosemary
• Cilantro
• Holy Basil
• Turmeric
• Ginger
• Cinnamon

These herbs and spices don’t even touch the surface, as there are so many different types. However, just this list alone can lower blood sugar, help inflammation, fight infection, and impede allergy symptoms. (16, 17, 18, 19, 20) Make Keto Zone Immune Boosting Ginger Tea for some of these impressive benefits.

Vegetables to Avoid on Keto Zone:

Here’s a list of all of the high-carb vegetables to be on the lookout for, as they can kick you out of ketosis.

Grains

• Corn
• Oats
• Rice
• Quinoa
• Wheat
• Millet
• Buckwheat
• Rye

This list may seem long, but not to worry! These grains can easily be replaced with squash. For example, instead of pasta, cook spaghetti squash and fork out the insides. It looks and tastes very similar – except you don’t have to worry about overdoing your carbohydrate intake!

Legumes

• Lentils
• Peas
• Beans
• Soy

You might be surprised to see these nutritious foods up on the list, however, they’re all loaded with unnecessary carbohydrates with the exception of one: peanuts. Peanuts are considered legumes, but their low-carb to high-fat ratio makes them keto-friendly.

To substitute out legumes, focus on your meat intake like chicken, beef, and fish for protein and eat high amounts of fat.

Root Vegetables

• Potatoes
• Sweet Potatoes
• Beets
• Parsnips
• Carrots
• Yams

This list doesn’t have to ruin your Thanksgiving favorites. Instead, try out recipes like Garlic Mashed Cauliflower and Secret Ingredient: Keto Zone Thanksgiving Stuffing.

Bottom Line

Did this guide help? Now you should have a better understanding of what keto zone-friendly vegetables to eat and which ones to avoid.

Removing the no-go for keto veggies isn’t as hard as it seems. You have plenty of other recipes and supplements to choose from, like the Keto Zone Shakes.

While you fill your shopping list with keto-friendly vegetables, add Keto Zone supplements to the list!

The post The Ultimate Guide to Keto Zone-Friendly Vegetables appeared first on Keto Zone® | Dr. Don Colbert, MD.