Why wait? All you’ll need are popsicle molds, and ingredients you likely already have in your home. Bring on the hot day!

3 Keto Popsicles Perfect for Hot Summer Days

Keto Popsicle #1: Lemon Strawberry Creamsicles

Nutrition info (1 popsicle): 117 calories, 11 grams fat, 2.7 grams net carbohydrates (3.7 grams carbohydrates, 1 gram fiber), 0 grams protein

Keto Popsicle #2: Extra Chocolatey Keto Fudgsicles

Ingredients

Keto Popsicle #3: Fresh Berry Popsicle

Bottom Line

The post 3 Keto Popsicles Perfect for Hot Summer Days appeared first on Keto Zone® | Dr. Don Colbert, MD.

In fact, while getting into, and staying in the Keto Zone®, you need more electrolytes and more fluids than those who are not in the Keto Zone.

Why?

Let’s dive in. Here’s why you are more at risk of dehydration, and how to make sure your keto hydration is up to par this summer!

Keto Hydration: How Much Fluid Do You Really Need?

You Need Extra Fluid and Electrolytes in the Keto Zone

Why does the Keto Zone® increase your fluid needs?

Simply put, you need more fluid because your body holds less in the Keto Zone®. As you get into ketosis, your body will make less insulin. With less insulin, your body will store less carbs in its system, including glycogen (stored carbohydrates in muscle tissue). Glycogen is a heavy compound that holds fluid with it.

With every gram of glycogen decreased, your body will excrete 3 grams of fluid.

This means less fluid held, and more needed to keep your body in good keto hydration and balance.

Your Kidneys are Working Hard

As you decrease stored carbs and fluid, your kidneys will work to excrete the water grams rather than retain them.

You will feel less bloated and begin to look leaner and better.

However, your fluid losses means you need to ingest more fluid in your diet to both keep your body in a state of hydration and decrease the workload on your kidneys. Dehydration can hurt your kidneys overtime (1), so drink up!

Avoid the Biggest Keto Hydration Mistake

Of course, fluids are very important to hydration, no matter how you eat. But, electrolytes are the key to keto hydration.

Why?

First, they are excreted with the glycogen grams of water.

Second, electrolytes in your fluids help your digestive tract absorb them.

Third, electrolytes are vital to life. They are minerals that enable many functions in the body, including muscle contraction, heart contraction, hydration of the whole body and brain, nerve function, digestion, and much more (2). If you’ve ever been extremely dehydrated or low on electrolytes, you know your body will dysfunction in a hurry.

The most important and most impacted mineral electrolytes are sodium, calcium, potassium, and magnesium.

Ever Experienced Keto Flu? It’s the Missing Electrolytes

As you get into the Keto Zone®, electrolytes tend to rebalance without the glycogen. But, if you’re just beginning, or cycling in and out of ketosis, you’re at risk of low electrolytes again and again.

Low electrolyte status is also known as the Keto Flu.

As electrolyte levels fall, you can begin to feel symptoms of heart racing, headaches, poor digestion, and more. This is just an adjustment period, but it can be avoided. And, you can easily keep electrolytes balanced in general while in Keto Zone.

The Low-Down on Keto Hydration Electrolytes

Since you’ll no longer carry electrolytes in glycogen, it’s imperative you replenish them through your diet.

Here’s how:

1. Sodium: You can simply add more salt. Although salt, in general, has a bad name, it’s a vital mineral electrolyte and simply needs to be consumed according to your diet and lifestyle. Keto Zone eaters need more; athletes need more. You can drink bone broth or a zero-carb electrolyte drink for added sodium.
2. Potassium: With a good variety of foods in your diet, you can easily obtain potassium through whole foods. Eat salmon, nuts, avocados, veggies, and mushrooms to get enough.
3. Calcium: Calcium is also readily available in the Keto Zone®. You can get calcium in fortified non-dairy milk, like coconut milk and almond milk, in high-fat dairy products, like Greek Yogurt, and in dark leafy greens, broccoli, and fish. If you choose to supplement, make sure you’re also consuming vitamin D.
4. Magnesium: Magnesium is incredibly important (3), and often deficient mineral in adults. It’s found in hemp heart seeds, raw cacao, leafy greens, and more. However, it’s not easily absorbed by humans and may need supplementation. If concerned about magnesium levels, read 7 Signs of a Magnesium Deficiency.
5. Electrolytes in Balance: A great way to get a baseline of electrolytes (with the exception of sodium) in a balanced formulation is to also add Dr. Colbert’s Enhanced Mutlivitamin each day!

How Much Fluid & Electrolytes Do You Really Need?

So, how much fluid should you drink? How should you add electrolytes?

1. For most in the Keto Zone®, you can simply aim for 64-80 oz. fluids per day. You can usually accomplish this by drinking to thirst. Older adults are typically more at risk for dehydration (4). Make sure to consume at least this amount of fluids throughout the day.
2. Then, unless you have high blood pressure, consume salt with meals and add 1-2 daily servings of bone broth, boullion, or zero-carb electrolyte drinks while re-entering the Keto Zone®. Then, add a daily dose of Dr. Colbert’s Enhanced Mutlivitamin.
3. Make sure to eat a variety of high potassium, calcium, and magnesium foods. Most adults should also supplement with 200-400 mg of magnesium per day.
4. If you notice you’re sweating when working outside or exercising, add 24-32 oz. fluid and 600-800 mg sodium for every hour of your workout. This does not need to be consumed during the workout, but before, during as needed, and after is fine. You can use low-carb electrolyte drinks, like NUUN, if desired for exercise.
5. Be diligent after any period out of the Keto Zone®. You’ll go through the glycogen-depleting phase again, and need to supplement with extra electrolytes to avoid the Keto Flu.

Bottom Line

It’s getting hot out there. This means it’s time to stay on top of your keto hydration. Form a plan to drink enough each day. Don’t forget electrolytes; add electrolyte drinks, bone broth and Dr. Colbert’s Enhanced Mutlivitamin. Then, have a hydrated, safe, and healthy summer in the Keto Zone.

The post Keto Hydration: How Much Fluid Do You Really Need? appeared first on Keto Zone® | Dr. Don Colbert, MD.

You absolutely can include your favorites from appetizers to potato salad to grilled meats and barbeque sauce.

Here’s our Keto Cookout Menu and Keto Tips.

Keto Cookout Menu & Keto Tips

1. Appetizers

There are many great choices for keto appetizers. Most times, you can keep them low-carb if you use vegetables and healthy fats.

For a unique grilled appetizer, try:

Shishito Peppers – Simply toss 2 cups shishito peppers with 2 tablespoons olive oil. Place peppers on a cast-iron skillet on the grill grate or the grill’s side burner (if available) over medium-high heat. Blister, moving around with tongs. Season peppers with 2 additional tablespoons olive oil, 1/2 teaspoon coarse salt, and 1/2 teaspoon fresh pepper before serving as an appetizer or side dish.

This dish serves 4 and has only 1 gram net carb per serving.

2. Main Dishes

When grilling, it’s easy to stay in the Keto Zone with grilled meat and healthy fats. But, beware of seasoning and sauces. Here are a few great options:

Beef: Keto Zone Bacon Burgers. Who can resist a bacon burger, served with crunchy lettuce, at a cookout? This bacon burger only contains 2.5 grams of net carbs and is a staple of a summer grilled dinner.

Chicken: Or, for a non-red meat option, try our Grilled Chipotle Garlic Drumsticks. With only 3 grams net carbs per serving, they deliver big-time nutrition with spices and protein.

Seafood: Want to grill salmon? Great! Salmon delivers potent, anti-inflammatory omega-3 fats, protein, and more. In fact, each 3-ounce serving contains 273 mg EPA and 948 mg DHA (1). Try our Keto Zone Grilled Cedar Plank Salmon for a delicious main dish!

Meatless Main Dish Option: Try  Grilled Portabella Mushrooms with Mozzarella for any plant-based keto eaters. This main dish is delicious and nutritious and contains only 2 grams of net carbs.

Tip: Whatever main dish you choose, just keep these tips in mind to keep it in the Keto Zone:

• Watch out for seasonings, rubs, marinades, and sauces. Some are great, such as those that simply use butter, olive oil, lemon juice, salt, and pepper. Others contain a big dose of sugar, so it’s important to look at recipes and nutrition labels to avoid high-carbohydrate marinades or rubs with sugar.
• If you want BBQ Sauce, try this delicious Keto Zone BBQ Sauce recipe.

3. Vegetables and Sides

Sides and vegetables can be highly nutritious and keto-friendly as long as you avoid starchy ones. Here’s how to enjoy them in the Keto Zone:

“Potato” Salad – You won’t miss out on potato salad with our Keto Zone Cauliflower Salad. In fact, it goes beyond potatoes and delivers fiber, detox nutrients, and antioxidants.

Or, grill up some veggies! Simply prepare vegetables by cutting an eggplant, zucchini, yellow squash, onion, and bell pepper into long strips. Make sure any ends are cut off as well. Then, trim 1 bunch thick asparagus. Toss all with 2 tablespoons olive oil, 1 teaspoon sea salt, and 1-2 teaspoons freshly ground black pepper. Next, place vegetables on the grill. Grill with the lid closed until tender and lightly charred all over, about 5-7 minutes. Dress with additional 2 tablespoons olive oil and serve. Just 4 grams net carbs.

4. Keto Zone Cookout Drinks

What would a cookout be, without wonderful refreshing drinks? You can still enjoy lemonade, sweet tea, or a mix of both.

First, whip up our Keto Zone Sweet Tea. Whether you use black or green tea, you’ll get amazing nutrients that support brain health, heart health, healthy weights, and more (2).

Next, try our delicious Keto Zone Lemonade. The lemon juice used in it is high in Vitamin C, a powerful antioxidant for human health.

5. Keto Zone Cookout Dessert

As long as you use keto-friendly sweeteners and flours, you can have your cookout cake and eat it too.

Make this Keto Zone Cheesecake ahead of time and top it with just a few of your favorite berries!

Bottom Line

You don’t need to skip the cookouts when you’re in the Keto Zone, just use our Keto Cookout Menu and Tips!

And, if you’d like more tips, recipes, and help with Keto Zone, try our FREE Keto Zone 21-Day-Challenge today!

The post Keto Cookout Menu and Keto Tips appeared first on Keto Zone® | Dr. Don Colbert, MD.

And what’s more, it’s ultra-nourishing.

Here’s how to make it today, and what it will do in your body.

Keto Zone Lemon Lime Slushie

Ingredients:

• 2 ounces fresh-squeezed lemon juice (about 1 lemon)
• 1 ounce fresh-squeezed lime juice (about 1 lime)
• 4 ounces purified water
• 1 scoop Fermented Green Supremefood or Red Supremefood
• 10 ounces ice cubes
• Optional: Limeade Instant Ketones

Instructions:

What’s in this Keto Lemon Lime Slushie for You?

1. Tons of Nutrients in a Low-Carb, Low-Calorie Summer Drink

Lemons and limes contain powerful nutrients, packed in a low-carb, low-calorie fruit. In fact, the juice from ½ lemon or lime contains 6 calories or less, and 2 grams carbohydrates or less (1). It’s a low-carb package, but the nutrient abound. They include small amounts of vitamin C, thiamin, folate, pantothenic acid, calcium, magnesium, and copper.

2. Immune System Support

Let’s start with Vitamin C. This water-soluble vitamin has been linked to immune health, and a reduction in inflammation and oxidative stress.

In fact, one review showed that adequate vitamin C could reduce the duration of common colds and respiratory infections (2).

How?

Vitamin C enhances the proliferation of B- and T- immune cells via gene regulation. When vitamin C is deficient, the cells display impaired immunity and higher susceptibility to infections. When infection occurs, vitamin C levels drop as it’s used to fight them, and then requires higher consumption rates to continue to be effective (9).

Both lemons and limes provide vitamin C.

Amazing Additions

We’ve added even more nutrition with the option of fermented greens and green tea with Fermented Green Supremefood, or berries with Red Supremefood (includes cranberries, blueberries, and raspberries). They also contain prebiotics and probiotics blends of L. rhamnosus, L. casei, B. longum, and L. acidophilus.

Or, add Instant Ketones to help you get in, or stay in, the Keto Zone while enjoying amazing energy and mental focus.

Bottom Line

You don’t have to miss out on all the best foods and drinks of summer while you’re in the Keto Zone. Try our Keto Lemon Lime Slushie today, a perfect drink for summer that will nourish your body from your skin to your heart.

The post Keto Lemon Lime Slushie for Summer Nourishment appeared first on Keto Zone® | Dr. Don Colbert, MD.

Did you know you can make a delicious strawberry vanilla Keto Zone Ice Cream with a Keto Zone Shake? It’s easy. So easy in fact, it doesn’t require any equipment, just a jar.

What’s more, this Keto Zone Ice Cream is incredibly nourishing. We’re all looking to stay as healthy as possible right now. And these ingredients will work in your body to accomplish this.

Here’s how to easily make Strawberry Vanilla Keto Zone Ice Cream with a Keto Zone Shake!

Easy Keto Zone Strawberry Vanilla Ice Cream

Ingredients

• 1 cup heavy cream (low-carb, such as Organic Valley) OR full fat organic canned coconut milk
• 1 tablespoon French Vanilla Keto Zone Shake 
• 2 tablespoon Vanilla MCT Oil Powder
• 1/4 cup chopped strawberries or other berries
• 1 scoop Organic Fermented Red Supremefood
• 1-2 tablespoons granular erythritol (to taste)

Instructions

1. Mix all ingredients in a wide mouth, pint-sized (16 oz.) mason jar. Sweeten to taste.
2. Tighten lid and shake vigorously for 5-7 minutes.
3. You’ll know you’re done shaking when liquid doubles in volume, filling the jar.
4. Place in the freezer and free for 3-24 hours.
5. Scoop out and enjoy! Serves 4.

Health Benefits of Keto Zone Ice Cream

Not all ice creams boost your health and immune system. But, this one does.

In fact, it is so loaded with health benefits, you won’t believe it’s ice cream. And what’s more, you won’t have to feel any guilt about eating it, even daily, as you’ll stay in the Keto Zone and nourish your body.

Here’s how.

1. Strawberries in Keto Zone Mason Jar Ice Cream

When it comes to antioxidants and superfood nutrients, berries are at the top of the list. And thankfully, small amounts fit into Keto Zone. Berries offer:

• Antioxidants Galore. The antioxidants in berries fight oxidative stress in the body, which can reduce oxidized cholesterol and damage from free radicals.
• Blood Pressure Optimization. A recent research review found that 100 grams of blueberries consumed daily, for 14 days, was associated with a significant reduction in systolic blood pressure (1).
• Fibrous Food. Like many fruits and vegetables, berries offer soluble and insoluble fiber, which is great for cholesterol, digestion, and more.
• Better cholesterol readings. In a recent study, researchers found daily berry consumption reduced LDL cholesterol, blood pressure, and fasting glucose (2).

The post Easy Nourishing Strawberry Vanilla Keto Zone Ice Cream appeared first on Keto Zone® | Dr. Don Colbert, MD.

But, social situations don’t have to be uncomfortable, difficult, or scary.

Whether eating out or going to a party, you can make Keto Zone work easily.

Here is a step-by-step guide to stay in the Keto Zone at any summer social gathering.

Keto Zone Restaurant Eating: 5 Steps to Summer Restaurant in the Keto Zone

Have a plan ahead of time if possible (many menus are online). Then, don’t be afraid to be picky if needed. You’re paying for it, and you have bigtime health goals!

Step #1: Drinks

Drinks, anyone? Start with water, sparkling water, tea, coffee, or another non-sugary drink (there may be stevia-based options). Avoid soft drinks, lemonades, or sugary-alcoholic drinks.

Step #2: Appetizers

If choosing an appetizer, order a salad or meat and cheese plate (sans crackers). The best dressing option is olive oil and vinegar. Or, carry your own small keto zone dressing with you.

Step #3: Main Course – Omit the Carbs

Time for the main course.  Omit any starch, grain, or carbohydrate to start. This means no pasta, rice, potatoes, beans, tortillas, bread, etc. If they come as a side, simply ask the waiter to leave them off your plate. Ask to sub an extra side of vegetables.

Step #4: Focus on Vegetables, Proteins and Fats

Focus on the delicious foods you can have. Choose a nourishing protein such as seafood, steak, chicken, duck, or bison. Add sautéed or fresh vegetables (verify that these are sautéed in oil or butter, without extra sauces). If needed, ask for extra butter, cream, or olive oil to round out your dinner.

Watch out for high-carb sauces: Ketchup, BBQ, Sriracha, Buffalo Sauce, and most gravies contain sugars or flour.

Step 5: Dessert Options

If staying for desserts with others, enjoy coffee or herbal tea with cream. If you really want another food, ask if the restaurant can provide berries with cream, or berries with cheese.

Examples:

1. Cheese plate appetizer, Steak or Salmon over Salad, Decaf Coffee for dessert.
2. Miso Soup, Sashimi with grilled vegetables, Warm Jasmine Tea for Dessert
3. Grilled Chicken Sandwich or Burger wrapped in lettuce, Side Salad

Keto Zone Party Eating: 7 Steps to Stay in the Keto Zone at Parties

Step #1: Workout

Consider a short workout within 1-2 hours before you go. A good workout can keep you in the Keto Zone physically and mentally. Here’s how:

One, your body will continue to “burn” extra carbohydrates efficiently, and improve glucose control in the hours after your workout (carb intake should still be minor) (1).

Two, if you consume a high-protein recovery snack after your workout, you won’t be as hungry for the party food.

Three, a good workout can be highly motivating and remind you of your goals (but make sure you don’t give into “deserving” to eat extra).

Step #2: Eat Ahead

Reduce “Stress Eating” by eating a Keto Zone meal before you go.

First, eat a moderately-sized keto zone meal. Then, consider anything at the party to be just a small about of “extra” Keto Zone food. Instead of focusing on the food, you’ll have a lot of time to really enjoy the people and any activities. Keep a low-carb drink handy and enjoy the time spent!

Step #3: Bring Keto Zone with You

Bring Keto Zone dishes you want. Others will appreciate it, too.  If you’re bringing just one thing, concentrate on the course of the meal that you think will give you the most trouble. For example, bring a Keto Zone dessert or Keto Zone drink.

Or, you can always bring a meat with a high-fat delicious sauce, low-carb salads, heavy whipped cream and berries, dessert, or meats and cheese.

Step #4: Keto Zone Drinks

Have a plan for drinks.

It’s no surprise that many people completely derail their healthy eating plans with just one sugary drink, whether eating in the Keto Zone or not.

In fact, a typical sugary punch packs in 30+ grams of sugar and carbohydrates per serving (2).

Opt for a “skinny” cocktail or mocktail, decaffeinated tea, water with cucumber and lemon (always a party pleaser), or another low-carb drink. Again, if needed, bring something to share.

Step #5: Look for a Cheese Plate

Many parties offer appetizers you can eat as a meal. Look for it, or bring a beautiful, festive plate or cutting board of meats, cheeses, vegetables, and a high-fat sauce. This is sure to be a hit and a great addition to the feast.

Step #6: Enjoy the Company and Fun More than the Food

Oftentimes, you can have a great time at a party with less food.

In fact, if you eat ahead of time and then just find a few keto options there, you are freed up to talk to friends, play games, and enjoy festivities without being tied down to a plate.

Step #7: Grace

If your best intentions get derailed, give yourself grace. Get right back on track the next day or meal.

Generally, it’s not the occasional summer party that causes the most trouble for Keto Zone eaters. It’s the continual overeating or allowing over-eating to linger days after a party.

Don’t let it happen to you. Nip it in the bud and get right back on track.

A great tool? Try this Anti-Bloat Celery Smoothie and you’ll feel Keto Zone Healthy again in no time.

Bottom Line

Social eating and parties are great experiences in summer. However, for Keto Zone eaters, they may cause anxiety. This summer, stay in the Keto Zone with our step by step tips for restaurant and party social eating.

The post Steps to Stay in the Keto Zone at Summer Dinner Parties appeared first on Keto Zone® | Dr. Don Colbert, MD.