Instead, you can enter the new year feeling grateful, appreciative, and mindful of all of your food choices, leading to a healthier version of you.

Here are Keto Zone’s top 10 tips to eat mindfully during the holidays.

1. Eat Breakfast

Oftentimes we won’t eat breakfast in anticipation of a big meal. But this sets you up for failure.

Eating a healthy breakfast keeps you full, which means you’re less likely to overeat during the day. Drink a coffee with Keto Zone MCT Oil Powder to boost energy and satiation, and pair it with a recipe like Keto Zone Christmas Breakfast Casserole.

2. Don’t Graze

The giant table with 12 different, delicious appetizers leads everyone to graze around. As harmless as these snacks seem, we end up getting so caught up in the gathering we forget to pay attention to our plate!

Before we know it, we’ve chugged down more food than we can count and end up stuffing ourselves even more during the real deal meal.

Choose one appetizer, then drink water until it’s time to eat.

3. Slow Your Roll

We’re all guilty of inhaling our food, especially when we have eyes bigger than our stomach. Remember to take small bites, chew entirely (around 20-30 times), and put your fork down often; it’s not a race!

Take a sip of water in between bites and make conversation during the meal to help regulate your speed, too. Or, set a time frame: span out your eating between 20 to 30 minutes.

4. Are You Really Hungry?

Boredom and thirst can disguise themselves as appetite when you’re not hungry at all.

Before you dig into the leftovers, drink a glass of water and move to a different activity. If you’re still craving food, you’re probably hungry.

5. Skip TV Dinners

Nowadays eating in front of screens is the norm. But instead of focusing on your plate, you’re focused on the TV, which means you’re not paying attention to the taste and quantity of food.

Make sitting at the table a habit and avoid all electronic devices during meals. Mindful eating is about focusing on the enjoyment and satisfaction of food, and screens are huge distractions.

6. Pass Up Huge Portions

Holidays tend to glorify the overconsumption of food. To where if your plate is not overflowing, you’re not having a proper holiday meal. This isn’t true!

You can still enjoy a Christmas meal with correct portion sizes and healthy keto recipes. Keep in mind that if you have a large plate, you’re more likely to consume more calories, whereas a smaller plate is vice versa.

7. Leave the Clean Plate-Club

Remember being told as a kid you couldn’t leave the table until your plate was clean? Not only does this take important hunger cues out of the equation, but it also promotes overeating.

You don’t have to finish the entire plate. Eat until you’re full, then stop. It’s as simple as that!

8. Address Slip-Ups

One holiday slip-up, and suddenly you’re binging on a plate of Christmas cookies because “I’ve already messed up, so I might as well go all in.”

Instead of punishing yourself over some not-so-healthy holiday food, acknowledge your mistake and keep trucking on.

One bad treat isn’t going to ruin all of your progress but binging on a lot of it will!

9. Stick to Healthy Alternatives

Here’s the truth: humans don’t respond very well to hefty restriction. So, when we’re told we can’t make this recipe, eat that meal, or enjoy this dessert, we usually end up breaking and doing it anyway.

To counteract this, don’t limit yourself. Instead, substitute in healthy alternative recipes, like Delicious Frosted Keto Christmas Cookies and Superfood Spiced Keto Hot Chocolate.

This way you’re still enjoying Christmas treats just like everyone else!

10. Give Thanks

Incorporating gratitude before meals is the most powerful way to eat mindfully. Because when you appreciate the food in front of you, you’re more likely to go slow and savor it.

On top of that, studies show practicing gratitude can lower cortisol and decrease the risk of depression and chronic illness. (1)

Read Healthiest Holidays Ever: Gratitude, Optimism, and Peace During the Holidays to learn more about increasing gratitude!

Bottom Line

Make this holiday season the best one yet with a mindful mindset. Not only will you enjoy every single bite of keto food, but with the above tips, you’ll also set valuable food boundaries to carry into the new year.

Ready to burn fat, lose weight, and be the healthiest version of you in 2020? Click here to join the 21 Day Keto Zone Challenge along with hundreds of others. In 10 seconds or less, you’ll gain access to FREE recipes, articles, shopping lists, and videos for succeeding on Keto Zone.

The post How to Eat Mindfully This Christmas Season: 10 Tips to Food Freedom appeared first on Keto Zone® | Dr. Don Colbert, MD.

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.

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.

These diets weren’t all wrong, however, as some fats should be avoided, even on keto. This begs the ultimate question: which fats are good, and which are bad? You can find all of your answers here in this comprehensive guide to fat on the Keto Zone.

Healthy Keto Zone Fats

Thankfully, there are more healthy fats than bad, giving you plenty of sources to choose from to reach your 70% intake on keto.

Saturated Fats

Saturated fats are still a controversial topic, but studies show there’s no direct link from this fat to concerning health problems. (1) In fact, they actually show it can improve cholesterol, protect bone density, support the immune system, and maintain proper hormone creation. (2,3,4,5)

In the keto world, medium-chain triglycerides (MCT) are one of the most popular forms of saturated fat. They’re easily digestible and can provide almost instant ketone energy. You can find MCT in coconut oil, or for an easier fix, use Keto Zone MCT Oil Powder in your coffee for a quick energy pick-me-up.

Healthy keto saturated fat sources:

• Organic Red Meat
• Grass-fed Butter
• Cocoa Butter
• Organic Eggs
• Organic Heavy Cream
• Lard
• Ghee

For the ultimate saturated fat fix, try this Health-Boosting Dessert: Keto Zone MCT Oil Powder Double Chocolate Ice Cream!

Monounsaturated Fats

Monounsaturated fats (MUFAs) don’t have a bad rap like their saturated counterparts. Instead, these fats have been healthily accepted for hundreds of years as a key staple of the Mediterranean diet. Consuming them has been linked to lower cholesterol, lower blood pressure, better insulin resistance, and a reduced risk for heart disease. (6,7,8,9)

Healthy keto monounsaturated fat sources:

• Extra Virgin Olive Oil
• Cashews
• Pecans
• Lard
• Organic Bacon
• Organic Avocados
• Avocado oil
• Organic Peanut Butter
• Fatty Fish
• Chia Seeds

Here’s another great fat-filled recipe to make tonight! Low-Carb Avocado Beef Lettuce Wrap Tacos.

Polyunsaturated Fats

Polyunsaturated fats (PUFAs) can decrease your risk of autoimmune disorders, inflammatory diseases, cardiovascular disease, stroke and even aid symptoms of mental illnesses like depression and ADHD. (10,11,12)

On the other hand, you have to pay attention to how you use them. When some PUFAs like vegetable oil are heated or oxidized, they can create free radicals, which in turn, creates inflammation and a higher risk of cancer and heart disease. (13) Don’t cook with them and try to avoid these dangerous sources in general:

• Corn Oil
• Canola Oil
• Soybean Oil
• Safflower Oil
• Sesame Oil
• Generic Vegetable Oil
• Margarine

Instead, use these healthy keto polyunsaturated fat sources:

• Extra Virgin Olive Oil
• Flax Seeds
• Flaxseed Oil
• Walnuts
• Fatty fish
• Fish oil
• Sardines
• Mackerel
• Sunflower seeds

For a more in-depth breakdown of which oils to cook with, read Healthiest Oils to Cook with Every Day: High vs. Low Heat

Unhealthy Keto Zone Fats

Now that you know which fats are good, it’s time to reveal the bad.

Trans Fats

Alongside some polyunsaturated fats on the naughty list are artificial trans fats. These fats come from the processing of PUFAs, where they’re heated or altered, and have been shown to increase the risk of inflammation, heart disease, cancer, Type 2 diabetes, bad cholesterol, obesity, inflammation, and poor gut health. (14,15)

Trans fat sources:

• Hydrogenated and Partially Hydrogenated Oils found in processed foods like crackers, cookies, and fast food
• Soybean Oil
• Canola Oil
• Cottonseed Oil
• Safflower Oil

However, just like polyunsaturated fats, trans fats also have a healthy exception: naturally occurring trans fats. These fats are not genetically modified or processed in any way and are found in foods like grass-fed meat and organic dairy fats.

Their benefits go on to prevent heart disease, obesity, diabetes, and cancer. (16) So, if you see trans fats on your keto zone-friendly food labels, not to worry! It’s probably vaccenic acid, the healthy kind of trans fat.

Bottom Line

The rules of thumb:

1. Saturated fat is good for you, especially MCT Oil. (Shop Keto Zone MCT Oil Powder and more products here!)
2. Monounsaturated fat is good for you.
3. Polyunsaturated fat is good for you, as long as you avoid certain processed kinds.
4. Trans fats are bad for you, except for the naturally occurring in grass-fed meats and organic dairy.

Hopefully, this guide led you to better understand the ins and outs of Keto Zone fats and why they’re important to not just ketosis, but to your overall health. For even more info, check out Keto Myths Busted, Part 2: Dietary Fats.

The post The Ultimate Guide to Good & Bad Fats on Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

You feel better.

And recent evidence comes to show that keto does even more than the above. Although studies are still in the works, keto may have positive effects on ADHD symptoms, bringing new light to those who’re struggling with unproductive treatments. Here we’ll touch on everything you need to know about ADHD and Keto Zone.

What Is ADHD?

Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental mental disorder that negates executive behavior. This means overall symptoms can include not being able to pay attention, resist temptation, control emotions, and think before acting– or in a nutshell, hyperactivity, impulsiveness, and inattentiveness. It can occur in both children and adults, but symptoms start to appear between the ages of 6 and 12. (1)

Some Adult ADHD Symptoms:

• Impatience
• Difficulty with time requirements
• Trouble staying organized
• Restlessness while seated
• Forgetfulness
• Starting new tasks before finishing old ones
• Interrupting while others speak

The cause of ADHD is probably a combination of complex factors, as both genetics and environmental roles are at play. But the exact sources are still being researched. (2)

The ADHD Diet Connection

ADHD is typically treated with medications and/or therapy, however, there is growing evidence that diet can play a positive role, too. Insulin resistance, mineral deficiencies, and poor gut bacteria can contribute to worsening symptoms– not to mention triggers from processed and artificial food.

Studies show consuming blood sugar-spiking foods can flare ADHD symptoms, as well as preservatives, dyes, artificial flavors, and potential allergens like nuts, casein, gluten, and dairy. (3,4,5) Studies also show kids with ADHD are more likely to have an Omega-3 fatty acid, iron, magnesium, zinc, and vitamin D deficiency on top of different gut bacteria, which can directly influence brain development and inflammation. (6,7,8) Eating a well-balanced diet with probiotics, fish, vegetables, and fewer processed foods may help to boost deficiencies, level out blood sugar, and counteract the negative effects. (9, 10)

Keto & ADHD: How It Can Help

Since diet can play such an integral role in relieving ADHD symptoms, what about keto? At the moment, no studies have been done directly correlating keto to ADHD, however, here are 4 likely ways Keto Zone can make a positive impact based on the diet connection evidence.

1. Lowering Sugar/Artificial Food Intake

Eating too much sugar, preservatives, and additives can flare up ADHD problems, but thankfully, Keto Zone restricts all of the above by encouraging less carbs (sugar) and more organic, grass-fed products.

2. Reducing Inflammation

Keto is profoundly anti-inflammatory, and some studies show that inflammation can contribute to ADHD by harming neurons and hindering neurotransmitters. (11) Keto proves to remove those damaged cells and prevent further damage to other healthy cells by releasing powerful antioxidants. (12,13) Overall, this can lead to better brain function. (14)

3. Improving Gut Health

Gut health can play a significant role in how ADHD symptoms play out, as a poor microbiome leads to poor brain health. Adjusting your gut bacteria to a healthy state has even given relief to those with epilepsy and multiple sclerosis. (15,16) And unsurprisingly, Keto Zone shows to reduce bad bacteria, which in turn, levels out the microbiome. (17) This could give some relief to ADHD symptoms as well.

4. Providing Efficient Brain Fuel

In ketosis, your body uses ketones instead of glucose (carbs) for fuel, and studies show these ketones to be a highly effective, if not the most effective, source of energy. (18) When you use glucose for fuel, there are highs and lows, which leads to energy crashes and brain fog. But when you use ketones for energy, there are no dips and spikes, which means better focus, concentration, and overall energy output.

At the moment, there aren’t any studies on ketones and ADHD exclusively, but with the evidence of ketones aiding mood disorders and epilepsy, we can expect the effects to have similar positive outcomes. (19,20)

5. MCT Oil

MCT Oil, or medium-chain triglyceride oil is a popular supplement among keto-dieters because of its ability to provide almost instant energy to the brain. And high-quality studies prove that it also helps conditions like epilepsy, Alzheimer’s, and autism. (21) This in mind, it may help ADHD symptoms. You can try Keto Zone MCT Oil Powder for an easy way to incorporate it into your diet or use coconut oil while you cook.

Bottom Line

Although direct findings are a little fuzzy, we can only assume with the diet connection evidence and keto benefits that Keto Zone can most likely help those with ADHD. Are you ready to start your keto journey? Shop here for all of your supplements!

The post Can Keto Zone Help With ADHD? What You Need to Know appeared first on Keto Zone® | Dr. Don Colbert, MD.

1. Improves Digestion

In one study, peppermint oil capsules reduced IBS (Irritable Bowel Syndrome) symptoms by up to 40% after 4 weeks, and another showed that it lowered the duration and severity of stomach pain. (2,3) On top of relieving gas, bloating, and indigestion, peppermint can also alleviate vomiting and nausea, making it a great remedy for overall digestion health. (4)

2. Helps Tension Headaches

Applying peppermint oil to your temples can be as effective as using 1,000 mg of acetaminophen (Tylenol) for tension headaches and migraines according to one study. (5) The menthol increases blood flow and adds a cooling sensation, while the oil itself can act as a muscle relaxer. (6) Because of these results, it’s thought the aroma of peppermint tea might add some relief as well. So if you’re struggling with the dreaded keto headache, give it a try!

3. Battles Bad Bacteria

Menthol, the main ingredient in peppermint, is an antibacterial, and peppermint oil has been shown to kill dangerous bacteria like E. coli, Listeria, Salmonella, Staphylococcus, and pneumonia pathogens. (7,8,9) Studies also show it can lessen the number of bacteria found in your mouth. (10) But as you know by now, not all bacteria is bad! Read 8 Tips to Improve Gut Bacteria for Better Health on Keto Zone.

4. Alleviates Nasal Congestion

Since peppermint is antibacterial, antiviral, and anti-inflammatory, it may aid common cold and allergy side effects like nasal congestion. It’s been shown that menthol can help airflow in your nose, which means the steam from hot peppermint tea can help clear out sinuses and allow easier breathing. (11,12) In 2016, a study suggests that peppermint oil vapors can even clear up some upper respiratory infections. (13)

5. Increases Energy

In one 24-people study, each person took a peppermint oil capsule and experienced less fatigue during cognitive tests, and peppermint oil aromatherapy showed to help tiredness during the day. (14,15)  This could mean the smell from drinking peppermint tea could help wake you up and boost energy. And since peppermint tea is naturally caffeine-free, you won’t experience any caffeine crashes.

6. Clears Bad Breath

Peppermint lessens the bacteria found in your mouth, like the kinds that cause excess plaque and gum disease. (16) Because of this and menthol’s strong, minty taste, many people find improvements in bad breath. Such as this study in 2017, where those who received a peppermint, tea tree, and lemon oil rinse after spine surgery saw significant improvements compared to those who didn’t. (17) Those who are going through keto flu bad breath might find drinking peppermint tea helpful!

How Much to Drink

Since peppermint tea is calorie and caffeine-free, you can drink it without worrying about weight gain or caffeine-induced insomnia. At the moment, there isn’t an exact recommended daily intake, but starting with 1-2 cups per day is good– one for the morning, and one for the afternoon slump! If you want to make your tea more filling, add heavy cream or MCT Oil Powder. To sweeten it, use keto-friendly sweeteners like stevia or erythritol.

Keep in mind that if you have gastroesophageal reflux disease (GERD) or heartburn, peppermint tea has sometimes been shown to worsen symptoms. And it is possible to be allergic to peppermint or its naturally occurring chemicals like menthol. So, if you are allergic, stay away from peppermint tea, as it may induce reactions.

Homemade Peppermint Tea

Peppermint tea is two ingredients: peppermint leaves and water. You don’t even have to buy it in teabag form! Just boil 2 cups of water, remove it from the heat, then dump in 4-5 torn peppermint leaves into the water. Cover the pot with a lid, and steep for 5 minutes. Strain the tea, pour it into a mug, and enjoy! To really embrace the homemade version, you can also grow peppermint leaves in your backyard.

Bottom Line

Although the peppermint tea connection hasn’t been directly studied, peppermint oil, which is on the list of 7 Essential Therapeutic Oils, has proven to have so many incredible benefits. And since peppermint tea is a derivative of the oil, we can only conclude it to have similar positive effects! Drink it at any time of the day: after a meal to ease digestion, in the afternoon for a caffeine-free energy boost, or after your morning coffee to freshen your breath. Either way, the health benefits are a quick way to increase your wellbeing. Shop here for more wellness-boosting supplements!

The post Peppermint Tea: 6 Health Benefits & How Much to Drink appeared first on Keto Zone® | Dr. Don Colbert, MD.

Whether you’re at the beach or in the snow, you can still stay on the Keto Zone diet without your own trusty kitchen. Use the tips down below as the ultimate guide to traveling on keto this Christmas.

1. Eat Before you Go

It’s always easier to eat better at home. So, before you head out the door, fill up on a large keto-friendly meal that will tie you over for as long as possible. For example, hardboiled eggs, bacon, and plain Greek yogurt with cream, nuts, and berries are great breakfast options to keep you full and satisfied.

Read Best-Ever Keto Zone Waffles and Breakfast Favorites for some other delicious ideas.

2. Pack Storable Keto Zone Meals and Snacks

Eating right on vacation calls for some preparation ahead of time, but it doesn’t have to be anything crazy. Just make some easily portable keto meals and snacks, pop them in a storage container, and take them with you on the plane or in the car.

Portable Keto Zone Meals:

• Quick and Easy Keto Zone Egg Salad
• Spicy Keto Zone Chicken Salad
• Large salad with toppings like chicken, avocado, cheese, hardboiled eggs, oil dressing, and other low-carb veggies
• Lettuce wraps with chopped chicken or turkey breast, cheese, and low-carb mayo
• Deli meat with cheese, cucumbers, and low-carb dressing
• Keto Cauliflower Fried Rice
• Apple Quinoa Detox Salad

Easy Keto Zone Snacks:

• Keto Zone Coconut Fat Bombs
• Crispy Keto Zone Kale Chips
• Celery sticks and nut butter
• Cashews
• Grain-Free Keto Granola Bars
• Keto Zone Shakes
• Keto Zone Guacamole and bell pepper slices

For even more ideas, shop the Quick and Healthy Keto Zone Cookbook. It includes everything you need and more to eating right on Keto Zone and makes a great Christmas gift!

3. Call Restaurants Ahead of Time

Before you leave, call potential restaurant choices at your destination and ask how they can accommodate you. Even though this might seem like a lot of work, it can help ease the stress of not knowing your options.

Usually, restaurants can serve up a chicken or steak salad, beef burger or chicken sandwich without the bread, and grilled/stir-fried veggies instead of rice or fries.

Keep an eye out for fried foods as they’re usually breaded and be picky with salad dressings as most of them can contain large amounts of sugar. Stick to what you know: no grains, legumes, root vegetables, or fruits (except for berries).

4. Drink Keto Coffee

Coffee already boosts your metabolism. But turning your regular cup of joe to keto amplifies the effects. Take MCT Oil Powder with you to add to your morning coffee, and it can help you stay full for longer, increase ketone production, and suppress appetite.

For even better versions, try Keto Zone Coffee or Dr. Colbert’s Keto Coffee. All of the ingredients are easy to pack or easy to buy when you arrive. Perfect!

5. Shop for Hotel Food

Almost all hotels carry a refrigerator in the room (some even have a full-on stove and oven), and chances are there’s either a grocery store, health food store, or farmer’s market nearby as well. This means you can easily cook up a keto-friendly bite to eat in your hotel room. Salad mixes, rotisserie chicken, full-fat yogurt, berries, cheese, avocados, and bacon are great keto foods to purchase to make an easy, low-carb meal.

Bottom Line

Don’t let travel plans kick you out of ketosis! If you stay committed, use the above tips, and bring Keto Zone supplements like MCT Oil Powder and Keto Zone Shakes, you can still enjoy your vacation while burning fat along the way. Wouldn’t that be the ultimate vacation?

The post How to Stay on Keto While Traveling this Christmas appeared first on Keto Zone® | Dr. Don Colbert, MD.

Why Isn’t Milk Keto Zone-Friendly?

Overall, whole milk specifically is very nutritious. One cup contains high amounts of vitamins and minerals like (1):

• Vitamin A
• Vitamin B12
• Vitamin D
• Phosphorus
• Magnesium
• Zinc
• Riboflavin
• Calcium

However, one cup of milk also contains 12 grams of carbohydrates that come from its natural sugar content, otherwise known as lactose. On the Keto Zone diet, that’s very close to the total daily limit of 20 grams. And for those who eat 3 meals a day, consuming more than half of your carb intake from a single serving of milk isn’t effective. (2)

On top of it not being low-carb safe, nearly 70% of people struggle with lactose intolerance, resulting in bloating, cramping, and other digestive issues. (3)

What About the Other Keto Zone Dairy Products?

If you’re confused by the fact that you can’t have milk but can have other dairy products, you aren’t alone! Let’s break it down.

High-fat dairy products like butter and cream have less lactose in them, meaning fewer carbohydrates. For example, one tablespoon of butter has 0 grams of carbohydrates, and it takes 4 more tablespoons to reach only 0.1 grams of carbohydrates. (4) Dairy with less lactose also means it’s easier to digest– perfect for those with lactose intolerances.

Although yogurt has a lesser fat content, it’s considered Keto Zone-friendly because of its healthy probiotics and lower carbohydrate number compared to milk. Just make sure to go always go for the full-fat, unsweetened versions!

It’s important to note that while lactose-free milk seems like it would be a good keto substitute, it contains the same number of carbs as regular milk. The “lactose-free” part means it’s regular milk that contains the enzyme lactase, which helps break down lactose.

Best Keto Zone Milk Substitutes:

If lactose-free milk isn’t a Keto Zone option, what are the alternatives?

Unsweetened Almond Milk

Unsweetened almond milk is the perfect low-calorie substitute with only 1.1 grams of carbohydrates per cup. (5) It’s made by blending almonds and water, then straining it to remove the excess. Unfortunately, this process removes a lot of the nutrients found in almonds, but thankfully, most brands are enriched with added vitamins and minerals.

These nutrients come with several health benefits:

• Strengthens Bones: Enriched almond milk can contain up to 45-50% of the recommended daily dose of calcium and enough vitamin D to help prevent osteoporosis and maintain bone solidarity. (6, 7)
• May Reduce the Risk of Heart Disease: Almond oil contains oleic acid, which has been shown to improve blood lipids, and its high vitamin E content can lower bad cholesterol. Both of these factors contribute to a reduced risk of heart disease. (8, 9, 10, 11)
• Fights Free Radicals: The vitamin E in almond milk is also a powerful antioxidant that can help protect your body from the harsh chemicals found in the environment. (12)

You can add almond milk into your diet by pouring it into your morning coffee, drinking it plain, or trying recipes like Keto Zone Iced Almond Mocha Shake.

Unsweetened Coconut Milk

Unsweetened coconut milk is another great low-carb milk substitute with only 0.6 grams of carbohydrates per cup. (13) There are two types of coconut milk: thick and thin. Although thick coconut milk is considered more nutritionally dense, they both have valuable benefits like:

• Aids Weight Loss: The MCT fats in coconuts suppress appetite and decrease caloric intake, thus aiding in weight loss. (14, 15, 16, ) In high amounts, these fats also produce the ketones necessary to burn fat and provide more energy. (17, 18) To get these in-bulk benefits, use Keto Zone MCT Oil Powder Coconut Cream Flavor.
• Improves Cholesterol: Studies show coconut lowers bad cholesterol, LDL, improves good cholesterol, HDL, and has positive impacts on triglyceride levels. (19, 20, 21, 22)
• Fights Bacteria: The lauric acid found in coconuts can fight bacteria and viruses that lead to infection. (23, 24, 25)
• Decreases Inflammation: Findings show coconut oil and extract have the ability to decrease inflammation, possibly helping inflammatory diseases like eczema and psoriasis. (26, 27, 28)

Coconut milk is one of the best low-carb substitutes to use instead of cow’s milk. Try this Keto Coconut Breakfast Chai recipe.

Bottom Line

Lack of carbs doesn’t mean you can’t enjoy milky beverages. Almond and coconut milk are both great alternatives, as well as Keto Zone Shakes.

Ready to purchase your needed Keto Zone Supplements? Shop here.

The post Low-Carb Milk: Best Keto Zone Milk Substitutes 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.

How to Start the Keto Zone Diet

1. Know the Basics

What is the Keto Zone? The Keto Zone is when your body enters into a state of ketosis, where it burns fat for fuel instead of using glucose. It naturally allows for weight loss, balanced blood sugar, decreased inflammation, better energy, and more focus. (1, 2, 3, 4, 5)

To enter this state, you must be eating fat as your primary source of food with fewer carbs and adequate amounts of protein.

The breakdown looks like this:

• 70% of calories are fat
• 10-15% of calories are protein
• 10-15% of calories are carbohydrates

When you know the basics, you have a better understanding of how to go about the diet.

Dr. Colbert’s New York Times Best Selling Books The Keto Zone Diet and Quick and Healthy Keto Zone Cookbook are the perfect places to start learning about the keto diet!

2. Learn to Count Macros

What are macros? Macro is another term for macronutrient, which refers to the protein, fat, and carbohydrates found in food. (6)

To get into the Keto Zone, you must be eating less than 20 grams of carbohydrates per day. Counting your macros helps ensure you’re reaching and not going above that number. Get used to paying attention to nutrition labels, as often you’ll be surprised at how many carbohydrates are in everyday foods.

Once you get familiar with how many carbs are in what foods and make a habit of counting, it will come naturally and without much thought.

3. Become Familiar with Keto Foods

Even though you’re reducing your carb intake, you still have plenty of delicious food options to play around with. Take this Hearty Healthy Oatmeal Cookie recipe for instance! Here are some of your choices to familiarize yourself with.

• Meats: Chicken, turkey, beef, salmon
• Vegetables: Spinach, garlic, onions, squash
• Fruits: Avocados, blueberries, strawberries
• Nuts: Almonds, pecans, walnuts
• Dairy: Organic cheese, heavy cream, grass-fed butter
• Fats/Oils: Organic peanut butter, MCT Oil Powder, olive oil
• Coffee/Tea

Try to avoid high-carb foods such as legumes, grains, added sugars and sweeteners, and root vegetables like potatoes, sweet potatoes, carrots, and beets. It’s easier than you think! A high-fat diet makes you feel full for longer, curbing your normal high-carb cravings. (7, 8)

Overall, a better understanding of what you can and can’t eat helps to make the keto diet less overwhelming.

4. Prepare for Side Effects

You may have heard of the keto flu, which is an array of flu-like symptoms caused by the keto diet. Your body goes through a “withdrawal” from carbs, as it adjusts its metabolism and enters ketosis. (9)

Headaches, fatigue, nausea, muscle aches, and irritability are all normal during the first few days of the Keto Zone. They go away with time and can easily be treated with more water intake, sleep, light exercise, and eating more fat. (10, 11, 12, 13)

For more info on how to deal with the keto flu, check out 5 Easy Remedies for Keto Side Effects.

Keep in mind that while you begin Keto Zone, you may experience these side effects, but remember that they don’t last forever.

5. Purchase Your Supplements

The last step is to purchase the supplements you need to aid your keto diet journey.

Keto Zone Instant Ketones make it easy to enter ketosis, and MCT Oil Powder provides clean energy that aids the fat-burning process. The Keto Zone Shakes bring a quality keto-friendly meal replacement, and Hydrolyzed Collagen provides essential protein, probiotics, and collagen.

You can also use the Keto Zone Fat-Zyme to help with keto digestion. All of these Keto Zone formulas are a great combination of supplements to produce the best possible results for you and your needs.

Bottom Line

Beginning the Keto Zone diet doesn’t have to be overwhelming. Keto comes to knowing the basics, learning about macros, becoming familiar with keto-friendly foods, preparing for side effects, and grabbing your supplements.

Are you ready? It’s time to get started. Shop Keto Zone here.

The post How to Start the Keto Zone Diet in 5 Simple Steps appeared first on Keto Zone® | Dr. Don Colbert, MD.