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What To Eat On A Keto Diet – Delicious Meatloaf Recipe

Are you looking for a yummy keto meatloaf recipe? I got you covered with this easy to make recipe.

Meatloaf is one of those dishes that I find either people hate it or love it. There doesn’t seem to be many people who straddle the fence on such a dish. I personally hated meatloaf growing up. It was better than the alternative though…an ass whooping for not eating what was on my plate. Hahaha (insert serious face here)

The one thing that kept playing over and over in my mind was how dry the dish was. Think peanut butter but in a solid brick form. In addition to chomping on peanut butter bricks, I remember the strong taste of bell peppers. So I knew when it came time to recreate the dish, mine would have to be moist and free of bell peppers.

Side Note: I love bell peppers…just not in my meatloaf.

If you are looking to get started or want to know more about keto, CHECK THIS OUT.

I Give To You … Keto Meatloaf

Before I dive into the recipe, I must say this meatloaf is delicious, moist and free of bell peppers.

Prep Time: 10 Min
keto meatloaf

Cook Time: 60 min

Ingredients:

Directions:

  1. Preheat oven to 375 degrees.
  2. Add ground beef, eggs, chopped onions, heavy whipping cream, almond flour and seasoning to a mixing bowl.
  3. With a spoon or hand, combine all ingredients together in a mixing bowl. It will have a consistency similar to that of mashed potatoes. (if you desire a firmer mixture, add more almond flour)
  4. Once everything has been mixed together thoroughly, transfer mixture over to 9in x 13in bake dish and spread out evenly.
  5. Place in the oven and cook for 50 min.
  6. While that is cooking, in a small mixing bowl, combine the ketchup, spicy mustard and sweetener together in a bowl and set aside for later.
  7. After the meatloaf has cooked for 50 min, drain the excess fat from the dish.
  8. Place back in the oven and broil for 5 min. keto meatloaf without ketchup
  9. Afterwards, take out of the oven. With a spoon or spatula, spread ketchup mixture over meatloaf and place back in the oven on broil for 5 more min.
  10. Take the meatloaf out of the oven, let cool and enjoy!!!!
    keto meatloaf

I come from a large family (6 siblings) so I am pretty good at making dishes that will leave you with leftovers. Lol. Can we say meal prep?

So if you want to take it down a notch, then by all means go ahead.

Some Things To Consider

  • I do not know what the macros are with this dish. If you want the breakdown, I would recommend calculating them based off the ingredients you actually use when you make it.
  • Portion size will also play a factor in your macro calculation.
  • This dish yields 6 servings for my appetite but may yield more or less depending on your appetite.
  • In terms of salt, I HIGHLY recommend you go with Redmond Real Sea Salt. It is one of the best salts around and great for proving quality electrolytes
  • Cooking the meatloaf in its fat help keeps it moist. I would not recommend removing it until near the end of the cooking process.

I Would Do Anything For Love…

Including a reference to the singer Meatloaf. Oh yeah!

All bad jokes aside, you now have a meatloaf dish that checks both your keto and taste box. Enjoy it! I know I did.

If you know anyone looking to add variety to their ketogenic lifestyle, please share with them.

While you are here, leave a comment below. I’d love to hear from you.

Until then, keep killing this keto sh!t.

Carlos

Black N Keto

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Keto For Beginners – Avoid Eating This Ketosis Killer (MSG)

With the constant rise in popularity with the ketogenic diet, it is easy for someone like me to take for granted that everyone knows a thing or 2 about the diet. So before I begin diving into what to avoid, let’s dive a bit into what you are or about to dive into.

What Is The Ketogenic Diet?

The ketogenic diet is a dietary lifestyle where you eat in such a way you shift your body’s primary source of energy from sugar (glucose) over to fat (ketones). This shift in energy occurs when daily carbohydrate intake is lowered to no more than 30g of net carbs while embracing healthy fats and moderating protein consumption. This shift in energy is needed to help regulate your body’s hormones and improve your insulin resistance.

This is mainly the reason why keto is rising in popularity. It helps support the reversal of insulin resistance which is a leading cause of a wide range of problems including diabetes, pcos, obesity, cancer, dementia, high blood pressure and strokes just to name a few. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) defines insulin resistance as the state in which your muscles, fat, and liver don’t respond so well to insulin. This in turn causes the cells in the body to struggle with absorbing glucose and nutrients.

NIDDK also goes on to say that as much as 1 out of 3 adults face complications brought on by insulin resistance. This is why I am such a huge proponent for people adopting a ketogenic lifestyle.

Feast, Fast and Repeat

You had me at feast and lost me at fast! That’s the response I usually get from people when I tell them about intermittent fasting along with the ketogenic diet. So let’s very briefly dive into what is intermittent fasting (IF).

IF is basically where you abstain from ingesting any food or beverage that may cause a spike in insulin. This abstinence, commonly referred to fasting window, usually occurs for 16hrs. After your fasting window has closed, your 8hr eating window open up. From this point, you would go back to consuming your ketogenic meals.

Another way of looking at, keto provides the body with the nutrients it needs and fasting provides the environment for the body to utilize the nutrients for survival and recovery. These methods both work together in helping the body improve its insulin resistance.

I have written an article explaining 5 simple steps on how to begin a ketogenic diet. Click here for more details.

So Here’s The Scenario

You have started following a ketogenic lifestyle along with intermittent fasting. You have managed to eliminate sugars, processed carbs, artificial sweeteners and vegetable oils. So far so good!

You have managed to lose weight, improve your energy levels and start improving your health. In most cases, removing those things mentioned above are more than enough to jump start your progress. Jump starts are great as long as you are progressing. The question that remains for most people is, “What happens when I hit a plateau?”. Another question people ask is “Why aren’t I seeing enough weight fall off?”.

This is about the point where I start looking at your food labels for a common culprit.

Monosodium Glutamate (MSG) Enters…

MSG!? Really? I don’t even eat American style Chinese food so I don’t have to worry about that. If your response wasn’t similar, consider yourself smarter than me when first starting keto. Although I heard of this product before and how I should avoid it, I never really knew what the hell it was and why it is so bad for you. So let’s begin there…

So What The Hell Is MSG Anyway?

As explained by Dr. Eric Berg, MSG is labeled as a flavor enhancer. This product is used by major food companies as a way to intensify your taste buds. This makes food taste better than it really is normally. Now before you go thinking that to be a good thing, this product allows food companies to increase profits at the cost of quality.

Just in case deception wasn’t enough, MSG also creates addiction by directly stimulating serotonin production within the body. But wait! There’s more… Monosodium glutamate also increases insulin production by up to 300%. So while you have ditched excessive sugars, processed carbs and vegetable oils, you are likely consuming insulin spiking foods loaded with MSG.

MSG is virtually in all of your favorite foods and in many cases, hiding under a different alias.

MSG Is Hiding Right Under Your Nose

As I said before, monosodium glutamate is literally in thousands of foods. It is in foods ranging from yogurts, pastas, chips and your favorite seasonings. Before starting keto, I wasn’t aware just how many seasonings and foods contained modified food starch (another name for MSG).

Here is a look at what I cleared out of my cabinets after I learned about the many problems with MSG. Seasonings With MSG

This is only what I remembered to take a pic of before I started trashing things. There were about 2 to 3 times more that I ended up trashing.

Here is a short list of other popular foods containing MSG. Does any of your favorites make the list?

  • Oatmeal
  • Chips
  • Cookies
  • Americanized Chinese Food
  • Candy
  • Seasonings
  • Bread (including some low carb varieties)
  • Pasta
  • Cereal
  • Pop Tarts
  • Candy Bars
  • Yogurt (including healthy varieties)
  • Granola Bars
  • Bagels
  • Canned Soups
  • Fast Food/Dine-In Restaraunts
  • Instant Noodles
  • TV Dinners
  • Hot Pockets

While I have you here, the names listed below are alternative names used on nutrition labels to cover up the fact that they are putting MSG within your food.

  • Modified Food Starch
  • Modified Corn Starch
  • Hydrolyzed Vegetable Protein

Ok? So What Now…

The main thing is keeping yourself aware of what you are putting in your body. Read your labels, find alternatives, cook at home whenever possible, or try something new. These simple tweaks can help make a huge difference in your keto lifestyle and improving your overall health.

I strive to avoid MSG and its many aliases whenever possible. A strategy I implement is getting rid of all foods and seasonings in my house that contain this product. This helps provide more balance during the times in which I am subjected to it when going out to eat. There are several companies out there making foods and seasonings without adding MSG into them. Google it!

If you are struggling with your keto journey in trying to get healthy and lose weight, look no further than the back of your labels. MSG just might have a devilish hand in the mix.

If you have any thoughts, comments or feedback, please feel free to comment below. I’d love to hear from you.

If you know anybody following a ketogenic or low carb diet and can benefit from this, share it with them too. Let’s help each other live our happiest and healthiest lives.

Regards,

Carlos

Black N Keto

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What To Eat On A Keto Diet – Salmon Patties

If I asked you to think of which types of meat you could eat on the keto diet, how long would it take you before salmon made it to the list? Salmon is one of those sources of protein and healthy fat that people tend to overlook within the keto community. Bacon, cheese, steaks and butter tend to get all the lime light (rightfully so) but there is a case to be made for salmon as well.

Salmon is a flavorful, flaky and delicious protein choice, especially when you want to switch it up from some tougher choices (beef, pork and chicken). It is also lighter on the stomach than other previous mentioned proteins. Salmon is versatile too. It tastes great baked, grilled or even pan fried, which happens to be my personal favorite. Besides being delicious, salmon is also packed full of nutrients.

According to USDA Agricultural Research Service website, salmon is high in calcium, phosphorous, potassium, vitamin d & a, and omega 3. Omega 3 is an essential fatty acid used within our body to reduce inflammation levels. Dr. Berg also speaks on the importance of omega 3’s and their support of brain, eye and heart health.

Now that you know some of salmon’s health benefits, let’s give you a recipe that brings nutritious and delicious together.

Keto Meal Idea – Salmon Patties

I never knew these were a thing. I use to think these were a random concoction my mother whipped up one day to slay our appetites. As my mother began working more, my sister stepped up and learned how to recreate salon patties. Well, if I am being honest, they were mackerel patties. Lol!

Salmon was more expensive than mackerel and when you are feeding up to 7 mouths at a time (yeah, I have 6 siblings), every little adds up. So we made this dish with mackerel growing up. It wasn’t until years later down my health journey that I reconnected with this dish.

Before I could truly reconnect, I had to keto-fy the dish first. Without further delay, I give to you the keto conscious salmon patty …


Keto Salmon Patties

Keto Salmon Patty Recipe

Prep Time: 10 min

Cook Time:
10 – 15 min

Ingredients:

Direction:

  1. Prepare your grease for frying by setting the cooking temp to med-high heat.
  2. While the grease is heating up, mix all ingredients together in a large bowl.
  3. Take about 8oz of the mixture and form into patties and place into hot grease.
  4. Cook on each side for about 5 min or until browned on both sides.
  5. Take out of the grease and let cool for 5 min prior to serving. I speak from personal experience when I say let cool for 5 min unless you want to burn your mouth too. Lol.

Some Things To Ponder…

Here are some considerations:

  • I do not know what the macros are with this dish. If you want them, then calculate them as you prepare the dish based off the ingredients you use.
  • You could use different canned fish but I recommend wild and sustainably caught fish. This is why I chose Wild Planet Sockeye Salmon
  • If you enjoy the taste of ketchup with your patties, then I would recommend getting some Primal Kitchen’s Ketchup. It is so Primal Kitchen Ketchupgood and keto conscious.
  • Redmond Real Sea Salt is great for providing the body with electrolytes and our taste buds with flavor.
  • This is also a good alternative for those seeking meals with lower amounts of fiber.

Another Day, Another Meal Idea For You To Try

Now that I have written a meal prep idea for you, go try it out and let me know what you think. I would love to hear back from you.

If you know of anybody else needing some keto meal ideas, spread the word and share this with them.

The Kindest Regards,

Carlos

Black N Keto


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What To Eat On A Keto Diet – My Top 5 Favorite Snacks

Wait a sec!? Did you say snacks? I thought snacking wasn’t allowed on keto? Now you are saying snacking IS ALLOWED on a ketogenic diet?

This tends to be the kinds questions or responses I get from many of you who are following a keto diet and intermittent fasting lifestyle. I actually love those responses because it shows that people are aware of the effects constant snacking can have on the body, the main one being insulin spikes.

Before we delve any further into this topic, it may be beneficial to give a brief overview on what is keto and intermittent fasting. If you want more than a brief overview, check out my previous post.

Keto (Ketogenic): This is a dietary lifestyle where you shift your metabolism from utilizing sugar (glucose) as fuel over to fat (ketones) as your body’s primary source of fuel. This is achieved by greatly reducing net carbs to no more than 30g a day, moderating protein, and embracing the consumption of healthy fats (animal, coconut, olive oil and etc).

Intermittent Fasting (IF): If keto tells you what to eat, IF comes along and tells you when to and what not to eat. Fasting says stop eating for a period of time to allow your body time to breakdown the food consumed and heal itself. During fasting, you avoid foods and drinks that could cause insulin spikes. In essence, you can consume water, coffee, tea, and unsweetened sparkling water. If you must have a dab of sweetness, go for stevia, monkfruit or erythritol.

These 2 work in tandem to help regulate your hormones by aiding in the reduction of elevated blood sugars and improving insulin sensitivity.

I DO NOT recommend snacking when following this lifestyle due largely in part that snacking creates insulin spikes and that is the very thing we want to avoid when pursing this lifestyle. There is a time and place for snacks though. So let’s dive in to learn more.

The Top 3 Reasons To Snack

As I stated above, I strongly encourage people to avoid snacking. It causes spikes in insulin and doesn’t support longer intervals of fasting (16hrs or more). Besides, if you really are that hungry, then eat a meal. Listen to your body! If it is begging for a meal, then feed it. There are 3 situations in which I think snacking can be beneficial to your ketogenic diet and intermittent fasting.

The first situation is geared towards the newbies. If you are new to this lifestyle, your body has not developed the pathways necessary to efficiently run off of fat yet. This transition can take a couple of weeks before the body switches over to being a fat burner. Your body will still need energy to properly function during that transition so a snack (cheese stick, walnuts, or etc) will help ease the transition until your body really becomes efficient at turning fat into fuel.

Once you become fat adapted, you really don’t have a need for snacking unless you fall into one of the other 2 situations.

The next situation is about properly engaging your level of satiety (feeling of fullness). When following this lifestyle, it can become a little difficult gauging your level of satisfaction. There will come days when your normal meal size just won’t fill you up. Instead of cooking another meal or using tomorrow’s prepped meal, grab a snack to polish off your appetite.

Word of advice: Portion out your snack to prevent the likelihood of mindless eating or over consumption.

The 3rd situation is much like the 2nd but on the front end. This is basically when you are caught between hunger and a delay in food. For ex, you may have extended your fast in order to eat with someone later on that day. Unfortunately, your body reached its fasting limit before you could sit down to eat. In that case, grab a keto snack to hold you over. In this situation, you are using snacks to prevent you from making a worse choice when fasting no longer becomes an option.

Now that you better understand how to use snacking to your advantage, let’s give you some of my personal favorites to strap yourself with.

Black N Keto’s Top 5 Favorite Snacks

These are my top 5 favorite snacks. They are not listed in any particular order because my taste and mood for snacks changes all the time but these are the ones that often make it into the rotation.

  • 4505 Cracklins: 0.5oz/serv – 6g Fat, 0g Net Carbs, 7g Protein
    • What I love most about 4505 Cracklins besides the crunch and awesome flavors is the fact that they are actually fried in healthy fats. Most pork rinds are fried or baked in pro inflammatory vegetable oils (canola, soybean, corn oil and etc) but not these babies. They fry theirs in rendered pork fat which truly makes it an awesome and healthy keto snack.
    • Another cool thing about these cracklings is the absence of “insulin spikers” like maltodextrin and dextrose. They are made with real ingredients and no fillers.
    • The chicharrones are great too but contain sugar within the seasoning.
    • These are a great alternative to potato chips and make for a good breading to fry food in too.
    • Sold At – Amazon, Walmart, Whole Foods, and Fresh Thyme
  • Legendary Spread: 2tbsp/serv – 14g Fat, 4g Net Carbs, 6g ProteinLegendary Food
  • These are my absolute favorite nut butters. They come in 5 delicious flavors Blueberry Cinnamon Bun, Apple Pie, Pecan Pie, Peanut Butter w/Chocolate Chips, and Peanut Butter Cup. The last 2 flavors taste a lot alike though.
  • These taste great by themselves or you can use them to make some of your favorite desserts. I made a Pecan Pie Cheesecake using it.
  • They use natural ingredients, erythritol and stevia to produce true to taste amazing flavors.
  • Sold Online: Amazon 

Click Here For Pecan Pie Cheesecake Recipe

  • Lily’s Chocolate: 1/2 a bar (40g) – 14g Fat, 3g Net Carbs, 2g ProteinLily's Chocolate
    • If you love chocolate but keto is life, this is definitely for you then.
    • They carry a variety of flavors including Milk Chocolate, Salted Almond, and Coconut.
    • They sweeten the bars with erythritol and stevia which helps to keep the net carbs low.
    • They do use dextrin which is a form sugar. I still enjoy one…or 2 from time to time.
    • They also make chocolate chips and baking bars that can be used for some of your favorite chocolate recipes.
    • Sold at: Amazon, Whole Foods, and Fresh Thyme


  • Smart Sweets: 1 Bag (50g) – 0g Fat, 7g Net Carbs, 0g Protein Smart Sweets Gummy Bears
    • If you have missed the taste of gummy candy since doing the keto diet then look no further than these babies right here. They are my favorite gummy alternative.
    • These have REPLACED my desire for old school favorites like gummy bears, Swedish Fish, and Sour Patch Kids.
    • The ingredients are plant-based and sweetened with stevia.
    • The only consideration here is fiber. 1 bag of these delicious gummy candy provides 28g of fiber.
    • Sold at: Amazon and Whole Foods

  • Zevia: 1-12oz can – 0g Fat, 0g Net Carbs, 0g ProteinZevia Cola
    • This right here goes out to my fellow ketonians seeking a better alternative to regular and diet sodas. This has replaced my desire for artificially flavored and sweetened soda.
    • They come in a 14 different flavors including some of my personal favorites like Cola, Black Cherry, Cream Soda and Mountain Zevia.
    • They are sweetened with stevia, contain no artificial anything, clear and are ok to have during a fast.
    • They also provide energy drinks, mixers and sparkling water.
    • Sold at: Amazon, Whole Foods, and Fresh Thyme 

Snacking Can Be A Powerful Tool…

when used wisely. Whether you are a beginner looking to stay energized or more seasoned and looking to stay on top of your keto game, snacks can help you get one step closer health, happiness and weight loss.

I have shown you some of my favorite snacks along with some ways on how you can use them but enough about me. What about you!?

What do you think? I want to hear back from you!

Do you snack? How have you used snacking to help with you ketogenic lifestyle? What is one of your favorite snacks?

Leave a comment below and while you are here, share with a friend who could benefit from this.

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Easy Keto Cheesecake Recipe – Pecan Pie

Who doesn’t enjoy a good dessert? I would be willing to say that nobody loves dessert more than those who follow a ketogenic diet. For most of us, this is why we follow this lifestyle. We have spent so many years abusing drugs… I mean processed carbs that our bodies struggle to process them now. So now we to drastically reduce our carb intake in order to live a healthier and sustainable life.

Side Note: If you are new to keto and want to get started right away, check this out.

Despite the need and desire to live a healthier and longer life, it doesn’t change the fact that we still get a taste for something sweet. The trick is finding desserts that you not only enjoy but lacks all the processed carbs, vegetable oils and added fillers. This poses a big challenge for us ketonians out there because there are literally hundreds of thousands of products filled with these very things.

If you are going to make keto and intermittent fasting work long term, you have to find ways to have the things you love but in a way that shows your body love back. One of those things I had to have was cheesecake and pecan pie. These 2 are like my all time favorite desserts.

I remember in college I would buy a Sam’s strawberry cheesecakes and eat the entire thing as a meal. I freaking love cheesecakes. I’ve found memories of being a child and getting excited when my mother would bring home a Sara Lee’s New York style cheesecake. My mama would tell me not to eat the whole cheesecake in one sitting. Lol. She knew how much I loved cheesecake.

A good cheesecake was always more accessible to me than pecan pie so I naturally desired cheesecake more but that doesn’t mean I love pecan pie any less. Cheesecake has a rich, creamy texture with a subtle sweetness. Pecan pie on the other hand has the perfect combination of crunchy, salty, and sweet. It also has a rich and fulfilling element to it too. I love desserts like that.

So when I found the opportunity to have 2 of my favorite desserts come together, you know I had to jump at the opportunity.

All Hail The “Legendary” Keto Pecan Pie Cheesecake

This dessert fell on my lap after a long stroll through Amazon where I was looking for new nut butters since the local grocery stores around me only carried almond and peanut butters. I came across this brand called Legendary Foods and they carry several flavored nut butters. The one in particular that caught my eye was the pecan pie flavor. I had to have it!!!

In a bit of irony, I didn’t even use the spread to make cheesecake. I used it to make homemade keto ice cream instead. I was stuck on a heavy whipping cream kick at that point. It wasn’t until after I used up all the spread that the thought to make cheesecake with it hit me. By this time, I had made a plain and a chocolate almond butter cheesecake so I had some practice perfecting my cheesecake recipe before I stepped up to the challenge of pecan pie.

Once I had the cheesecake recipe down, Legendary Spreads made it easy to take the cheesecake to a whole new level.

There’s really no sense in delaying this recipe any longer so let’s get into how to make this cheesecake so you can have your keto cake and eat it too.

Let’s Get To Caking!

Prep Time: 5 minutes

Cook Time: 50 minutes

Macros 1 Out Of 12 Slices: 30g Fat, 3.42g Net Carbs, 9g Protein

Ingredients:

Direction:

  1. Preheat the oven to 350 degrees F (177 degrees C). Grease a 9 in (23 cm) spring-form pan (or you can line the bottom with parchment paper).
  2. Meanwhile, beat all the ingredients together at low to medium speed until fluffy and fully mixed together.
  3. Pour the filling into a greased/buttered spring form pan. Smooth the top with a pastry spatula or spoon
  4. Bake for about 45-55 minutes, until the center is almost set, but still a little soft. You should be able to insert a toothpick and remove it clean.
  5. Remove the cheesecake from the oven. If the edges are stuck to the pan, run a knife around the edges but don’t remove the spring-form edge yet. Let cool and Enjoy!!!!

Keto Cheesecake Recipe - Pecan Pie

Bonus: Add the 2 to 3 tablespoons of maple syrup to the cheesecake and spread it out over the top. It will create a thin layer that enhances the overall taste of the dessert.

Some Things To Consider…

  • Just in case you missed it, the macros are back at the top just before the ingredients. Don’t get use to that I typically don’t count macros. Lbs.
  • The macros fit well within the macros for those living a ketogenic lifestyle.
  • You can use any of the other Legendary Spreads to make other varieties of cheesecakes too. Try it out and let me know what you think.
  • This dessert can be used as a way to get in extra fat when eating lean meat or when you are low on your fat macros.
  • Due to its richness, it also promotes longer intervals of fasting.

Now You Can Have 2 of Your Favorites In One Dessert

Now you don’t have to decide which one you want more between pecan pie and cheesecake. You can have both while keeping keto as f*ck too.

If you know someone who could use a sweet keto or low carb dessert, please share with them or on your social media so they too can add some variety into their lifestyle.

Leave a comment below! I want to hear from you. Make sure you shout me out when you try it too.

Can you share this with someone who is looking for a yummy keto dessert? I would really appreciate it.

Warm Regards,

Carlos

Black N Keto

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How Long Does It Take To Get Into Ketosis? – Test Yourself To Know

So by now, you have already dived into the ketogenic lifestyle (also called keto diet). All the foods containing processed carbs, added sugars and vegetable oils have been cleared out of your house. You have set your net carbs to 30 grams or fewer, moderated your protein and increased your consumption of healthy fats. Now you are looking around wondering: “How long does it take to get into ketosis?”

I am sure you have heard conflicting viewpoints that would say in as little as 2 days or even as high as 30 days. In reality, it takes the average person 3 to 14 days to enter a state of ketosis. I will discuss later as to what “ketosis” means and what that looks like numerically.

I have been down that road myself and unlike many of you eager beavers, I actually waited before measuring my ketones. I was hung up on spending money on something I didn’t think I needed. I admit it. I have a cheap ass dwelling within me. Lol!

Just in case you missed it, I have already given the answer away to how long it takes to get into ketosis. Oooops, I am not a big fan of hidden surprises or delaying the inevitable. So if you are one of those people who wants a straight answer and that’s it, consider your question answered. You can stop reading right now but I think you will find more value if you continue reading.

Eating healthy fats, moderating protein and keeping carbs low, is the best place to start doing keto but in order to know you’re in ketosis; you must test yourself.

If you want to know more about ketosis and how to measure your ketones (energy created from fat), then continue reading because I have some golden nuggets to share with you.

So What Is Ketosis Anyway? Why do I care?

Ketosis is the metabolic state where your body is burning fat as its primary source of fuel. This is achieved as a result of keeping your net carbs to 30g or less daily. Since your carb intake is greatly reduced, your body no longer has sugar to rely upon as a fuel source. So it responds to this condition by converting fat into ketones to be used as its new primary source of fuel. This means your body will begin breaking down stored body fat and fat consumed through your diet to create ketones.

Ketosis is the measurement of how efficient your body is at producing ketones from fat.

I liken ketosis and keto to test taking and studying. You do all of this “studying” following a ketogenic diet where your macros are roughly 70% fat, 25% protein, and 5% carbs (not to exceed 30g of net carbs). As with any traditional way of teaching, your knowledge is verified only after you pass the “test” aka measure your ketones. There are 3 different tests you can take to check your performance. Let’s dive into those 3 tests and which one is best for you.

To Pee Or Not To Pee… That Is The Question!

perfect keto urine ketone test strips

If that title doesn’t give you a clue of the first method of testing, then I am highly pissed you missed a good joke. (See what I did there?) Lol. Ok ok. All jokes aside. The first method of testing is with urine ketones test strips. These are going to be your fastest and cheapest way of measuring ketones. Essentially you tinkle on a little stick and wait a min or 2 to see some color form on it. As long as you see color on the stick, then you are in ketosis.

Now for the catch. Yeah. I know there is always a catch. These strips tend provided less accurate readings the longer you follow a ketogenic lifestyle. The reason being efficiency. The pee strips are measuring the amount of ketones you are excreting. The longer you are fat adapted, the more efficient your body becomes at utilizing ketones. This translates into lower/false readings on your pee strips.

I personally never went this route because I didn’t want to play the guessing game figuring out when they stop becoming so accurate. So I immediately jumped off into the next option.

Nobody Likes A Prick Unless…

keto mojo blood ketone testing kit

You want to measure your level of ketosis. Then we can make an exception. The prick comes into play when measuring your level of ketosis through blood ketone testing. This is the gold standard for determing whether you are in a state of ketosis. You prick your finger, place a drop of blood on a ketone test strip that’s inserted in a blood ketones monitor, and wait about 10 seconds. Then you will a more consistent and accurate measure of your level of ketosis.

In terms of blood monitoring, you want a reading of 0.5mmol or higher. As long as you are 0.5 or higher, your body is now using ketones as it’s primary source of fuel. Unless you have health reasons that calls for it, you need not worry if your ketone readings are higher than 0.5mmol.

I grew up with a mother and grandmother who were diabetic. So I always thought it was cool to prick my finger and measure my glucose. Unfortunately, not everyone is ok with a little prick. Also, this is the most costly way to test since you have to buy lancets and ketone strips.

Luckily there is a 3rd alternative if you like to avoid pain and can spare some change.

“I’ll Huff and I’ll Puff and I’ll Blow”… Into a Breathalyzer?

Ketonix Breathe Ketone Analyzer

If your urine freaks you out and a little prick isn’t your thing, then you can go for option 3 which is a breathe ketone analyzer. This device works by measuring the ketones you are exhaling. Unlike the pee strips that measures how many ketones you are wasting, the breathalyzer measure the level of efficiency in which the body is using ketones. This way is painless and save you money in the long run since you don’t need to constantly replace anything. This way also provides you with more convenience than the other 2 options.

By now, you should know, there’s a catch. The catch is the initial cost, degree of difficulty, and factors that can affect your reading. Out of all 3 options, this one has the most initial cost. Once you get it, you have make sure you blow into it properly and long enough to generate an accurate reading. Things such as mouthwashes and alcohol prior to testing can negatively impact the reading.

I own one and love the concept of it. I just value consistency over convenience so that’s why I stick with the blood ketone testing.

Don’t Guess, Test!!!

You now have 3 ways to determine how long it will take YOU to get into ketosis. I am curious though… Which one will you pick and why?

Leave a comment or share your experience below. Whether you have used any of these methods or how long it took you to get into ketosis, I want to right now from you.

In the mean time, keep killing this keto lifestyle and let me know how I can be of assistance to you on your journey.

Regards,

Carlos

Black N Keto

Side Note: There are more options within each catergory to test your ketones.

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Keto Diet Meal Prep Ideas – Shrimp and Andouille Sausage Pasta Bake

Who loves pasta!? Not everybody raise their hands at once. Pasta is what I would call a lazy person’s dream dish. It’s a whole meal that can be eaten with just 1 utensil. On 2nd thought, maybe you could argue that’s smart rather than lazy. Lol.

In any case, you would think having such convenience would really resonate with a guy like me butttttt it doesn’t. I typically find pasta to be overrated. From the pasta my mother made growing up (don’t tell her I said that) to the likes of a Maggiano’s or Olive Garden, I just found pasta to be overrated. It’s like 70% noodles, 20% sauce, and 10% meat. Ummmm no thanks. I’ll take the burger instead and make it bun less please.

On top of that, I always felt like pasta was a heavy dish. After I ate it, I was definitely in a food coma afterwards. (Insert nap here.) I have learned in hindsight that is a result of the body’s struggle to process such a heavy carb load when you are already insulin resistant.

Well, as I delved deeper into the ketogenic diet or should I say lifestyle, I found myself wanting to give pasta another try. My motivation came from others saying how keto is a limiting diet and you can’t have the foods you love…blah blah blah. So, I felt like I could prove the naysayers wrong while also creating a more enjoyable pasta experience for my family and I.

So, this is why I bring you the Shrimp and Andouille Sauage Pasta Bake…

Yes! Pasta Is Possible On The Keto Diet

I know what you are thinking. Yes. I said pasta. Yes. It is freaking good. No. It isn’t grain based pasta. Sheesh! We still have carbs to monitor around here for goodness’ sake. The best part about it all is that I don’t have to take a nap after eating. Oh yeah!

How do I get to have my pasta and keto too? The secret is with shirataki spaghetti from Pasta Zero. These noodles taste similar to the grain based noodles except they have 4g of carbs per/serving. That’s including the 3g of fiber which means it is only 1 net carb per serving. I’d definitely call that a win.

Oh, I am sure inquiring minds would like to see a pic so that’s why I’m dropping one below. You’re welcome! 🙂low carb pasta keto dietlow carb pasta keto diet

Enough Chit Chat, Let’s Get Cooking…

Meal and Prep Time: 30 minutes

Ingredients:

  • 1 lb of raw shrimp (I used wild caught unpeeled shrimp)
  • 6 – 8 oz of diced Andouille sausage
  • 1/3 cup of heavy whipping cream
  • 16 oz of Pasta Zero (pictured above)
  • 4 tbsp of unsalted butter
  • 1.5 cups of shredded parmesan cheese (set aside 1/2 cup)
  • 1/2 tsp of Sea Salt to taste (I prefer Redmond Real Sea Salt)
  • 1/4 tsp of pepper
  • 1-24oz jar of Rao’s Homemade Arrabbiata Sauce
  • 1tbsp of Cajun Seasoning
  • 1 tbsp of olive oil
  • grated parmesan (optional)

Direction:

  1. Use the olive oil and cajun seasoning to cook unpeeled raw shrimp on med heat for 5 min or until done. Note: I diced the shrimp after cooking and place to the side for later.
  2. Follow the “Preparation Tips” on the Pasta Zero packaging.
  3. In a separate non-stick sauce pan, place the prepped noodles and diced sausage in the pan and cook on med heat for 3 min. Be sure to stir frequently. This will cook off any excess water from the noodles while infusing the sausage flavor into them.
  4. From there, begin adding the shrimp, butter, 1 cup of parmesan cheese, heavy whipping cream, salt, pepper, and Rao’s sauce and cook on med-high heat until pasta starts to boil.
  5. Preheat oven to broil or 500 degrees
  6. Once the pasta has come to a boil, remove from heat and transfer over to 9×9 cooking pan.
  7. Add remaining parmesan cheese on top of dish and place in the oven until the top layer of cheese has browned.
  8. Once done, remove out the oven and let cool for about 5 to 10 min before enjoying.
  9. You could also add grated parmesan to individual servings if you love things cheesy like me.

keto diet meal prep idea pasta bakeketo diet meal prep idea pasta bake

Some Things To Consider…

Here are some things to consider:

  • I do not know what the macros are with this dish. If you want them, then calculate them as you prepare the dish. I do know the entire dish contains 22 – 24 grams of net carbs depending on the kind of heavy whipping cream used.
  • This will make plenty for a meal and some leftovers for later. Now that’s what you call meal prep.
  • If you enjoy a thicker sauce, use less Rao’s sauce or add grated parmesan to the mix to thicken it.
  • This also pairs really well with a salad dressed with olive oil, salt and lemon juice. So feel free to add one. Remember from my previous article on how to start a keto diet, I discuss how you want to strive for 7 to 10 servings of veggies a day.
  • Redmond Real Sea Salt is great for helping people on the keto diet keep their electrolytes up.

Go On! Give It A Try!

You now have a way to enjoy your pasta and health too. If you need a new meal ideas, now you have one to try. When you try it out, let me know. I want to hear from you.

If you know someone who could use a keto or low carb meal idea, please share with them or on your social media so they too can add some variety into their lifestyle.

If you have any comments or questions, feel free to let me know below.

Warm Regards,

Carlos

Black N Keto


Posted on 16 Comments

How To Start A Keto Diet For Beginners – 5 Simple Steps

Let’s face it! Keto is rising in popularity. People are proclaiming their weight loss and various health benefits. Heck I am one of them! I love having consistent energy throughout my day, taking poops regularly, and not getting sinus infections once a quarter. Weight loss is pretty cool too seeing that I am down over 130lbs.

Oh wait. There may be some people out there who have yet to hear or may not know what the keto diet (lifestyle) is all about. So let me give you a quick definition. Keto is a metabolic state where the body gets it’s energy from fat (ketones) vs sugar (glucose). This metabolic state is achieved as a result of severely lowering carbs and moderating protein.

Let’s be honest, you didn’t come here to read more of what you already know. You came here to see how you can start reaping some rewards for yourself. Maybe you already have an idea but wanted an article to send to someone to help them get started on their journey. In any case, let’s get started. No sense in waiting any longer, you have body fat that needs burning already.

This pic provides a visual of the 5 things I will discuss below.how to start a keto diet for beginners

Before You Start You Must Stop!!!

The biggest and most important step starts with the removal of sugars (including artificial sweeteners), processed carbs, vegetable oils and grains. These foods are the MAJOR leading cause to the rise in obesity and health problems we face today. These foods raise blood sugar levels which in turn spikes insulin. This constant spiking of insulin throws off other hormones within the body resulting in other health issues like migraines, diabetes, allergies, heartburn and etc.

Before you do anything else, head to your pantry, cabinets, and fridge and trash all the crappy carbage and bad oil. This also includes breads (including the low carb ones), pastas, oatmeal, cereal and etc. Diet sodas are also included within the trash pile due to the use of artificial colors, flavors and sweeteners. If it says sugar or the word ends in “ose” like glucose, then throw it away too. While we’re trashing things, add following vegetable oils to the list: corn, soybean, canola, cottonseed, partially hydrogenated and hydrogenated oils.

You Want The Carb…Your Body Can’t Handle The Carb

There is this perception out there that people who follow Keto think that carbs are bad and demonized. Unfortunately some people do actually think that but it’s not the reality. Carbs themselves are not the problem rather it is our bodies ability to process them that becomes the problem. There are people who can eat bags of fries and loads of fruit without their health being negatively impacted. Yeah. I am not one of those people and I doubt you are too.

This is why it is recommended you consume no more than 30g of net carbs when starting keto. A net carb is total carbs but you subtract the amount of fiber and sugar alcohols from it. By doing Step 1 and reducing your carbs, this will get your body into a state of ketosis. Ketosis is the state in which the body breaking down fat into ketones which is an energy source used by the body.

Another myth out there is that you need carbs to survive. There is no ESSENTIAL carb. Besides, you are deriving your fuel primarily from protein and healthy fats now…

Fat Is Where It’s At

With carbs being a non factor at this point, we have to make it a point to get our energy and nourishment from somewhere. This is where fat and protein comes in. You will now embrace fattier cuts of meats and veggies. This means swapping out the sirloin steaks for rib eye steaks or salmon for tilapia. Go ahead and butter your broccoli. Throw in some avocados. Add some pecans to your chicken salad. Go ahead and fry that chicken in coconut oil. Just be sure to replace that all-purpose flour with almond flour.

For those who calculate their macros, your recommended macro ratios are 70% fat, 25% protein and 5% carbs (just don’t exceed 30g of net carbs). This macro nutrient ratio works great in keeping Butcher Box - Filet Mignon_10 Off_Baconthe body nourished and satiated. Fat stores 2x as much energy as carbs/proteins and it also has the least amount of impact on insulin. This means you feel fuller for longer and without feeling so hangry.

There are a growing number of us limited on time, so I have provided a link for one of my go to’s for fresh, grass finished fatty meats.

Just Say No To Drugs… And Snacks Too

When following a ketogenic lifestyle, you want to make it a habit to stop snacking. I recommend you start off eating 3 meals a day. You would still stick to the macros described above. A typical meal would consist of 3 to 5 ounces of protein, 2 to 3 servings of veggies and your fat makes up the difference. Do not count green leafy veggies as part of your net carbs. While they are carbs, the benefits provided vs the caloric intake become an awash within the body. In terms of your net carbs, you will have them along with your meal as long as you do not exceed 30g of net carbs.

When following a ketogenic lifestyle, your looking to regulate your blood sugars and insulin levels. Every time you snack, you cause a spike in insulin. Once insulin is spiked, there is no more fat burning taking place. So every time you snack, you kick yourself out of ketosis. If you are truly hungry, then eat a meal. If you are not hungry, then don’t eat. I have dropped a couple of meal ideas below to help get you started.

Ex Meal 1: 5oz of rib eye steak, 2 servings of asparagus cooked with sea salt and olive oil, and a handful of pecans.

Ex Meal 2: 3 eggs scrambled together with bacon, sweet peppers, onions and mushrooms with a side of no sugar added full fat yogurt and handful of blueberries.

Ex Meal 3: 5oz lettuce wrapped bacon cheeseburger with a salad dressed in olive oil, lemon juice, salt and pepper.

P.O.P. – Progress Over Perfection

We all believe we are human that is until we make a mistake or slip up. Then for some odd reason we believe we are some kind of machine designed to never mess up. I have been living this life for about 18 months and I still make mistakes and learn new things. You just have to accept it and simply move on. I encourage you to do the same too. If you have time to complain, then you have time to implement change. This is a lifestyle and like all lifestyles, you will have ups and downs. This is why I stress progression over perfection.

Ready, Set, Keto

You now have the 5 simple steps to get started on keto. As you are getting started, I would recommend continuing your research on keto. There are groups on Facebook to join and Instagram accounts to follow that provide additional info on the subject.

You can also check out my Instagram profile @black_n_keto and my Facebook page FIYA Fitness. I share more daily habits, meal ideas and various exercises you can do to enhance your ketogenic lifestyle.

Thank you for checking out this site. If you have any comments or feedback, drop a line below. I’d love to hear from you.

Regards,

Carlos

Black_N_Keto

Posted on 18 Comments

Keto Meal Prep Ideas – Pizza Burger W/ Veggies & Cheese Sauce

If the saying runs true that women can never have enough shoes, the same would be true for us ketonians (people who follow keto) with meal ideas. We can never have enough. Whether you are new to or seasoned in the ketogenic lifestyle, we all can use some help to add some culinary variety to our lifestyle. So this is why I have decided to start dropping some keto meal prep ideas.

We may not have the same taste but that’s ok. Maybe a meal idea here will get your mental juices flowing and help you think of something. Oh yeah, before I forget, I think it is important to know that I am a lazy cook. I love eating food but I love not having to work so hard for it even more. So if my meals look like a combination of extra and lazy as hell, then you know where my motivation started and stopped at.

What’s For Dinner… I Mean Break-Fast?

When you start following keto and intermittent fasting, the concept of breakfast, lunch and dinner goes out the window. If you are anything like me, breakfast is the first meal (and sometimes the only meal) of the day which can happen at 4 or 5pm. Yes. I some times don’t have my first meal until the evening and my body is quite great with that. So things like breakfast, lunch, dinner or meal all have the same meaning to me.

As for this meal idea, I chose to take 2 of my favorite American dishes and combine them together for a rather unique OMAD (one meal a day) experience. I took the concept of pizzas and burgers to create the Pizza Burger. I know. I know. The name itself screams culinary genius but hold all applause and accolades until you have tried this out for yourself. Call me old fashion but I like to earn my praise. Lol.

Here is a picture of what I made. (I am still working on my photographer skills.)pizza burger veggies cheese sauce

Pizza Burger, The Best Of Both Worlds…

That is if you think pizza and burgers are 2 of your favorite foods. Otherwise, the title makes this moment a bit awkward. Ummmm yeah. Let’s just get into how to create the Pizza Burger shall we?

Ingredients:

  • 16 oz of ground beef (preferably 80/20)
  • 2 slices of mozzarella cheese (I used a cheddar cheese slice for one of my burgers)
  • 10 slices of pepperoni
  • 1/2 cup of shredded mozzarella
  • 1/2 tsp of Sea Salt or to taste (Redmond Real Salt)
  • 1.5tbsp of Pizza Seasoning to taste (Frontier Pizza Seasoning)

Direction:

  1. Pre heat the oven to 375 degrees. In a separate bowl, mix together the salt and pizza seasoning in with the ground beef. From there, form 2 patties.
  2. Cook the burgers in an oven safe skillet until both sides of the patty have browned.
  3. After the burgers have browned, turned the stove top off and begin to add the slice of cheese, followed by 5 slices of pepperoni, and finished up with the shredded mozzarella.
  4. Place oven safe skillet in the oven and allow to cook for 10 to 15 min or until cheese gets browned.
  5. Once done, take out the oven and let cool for about 5 min….or burn your mouth like I did. Your choice.

But Wait…I Thought There Were Veggies & Cheese Sauce

I spent most of what little energy I had cooking those delicious pizza burgers. Now I am only left with the energy and desire to eat something yummy yet super simple.

Ingredients:

  • 1 bag of steamable frozen veggies (I used broccoli and cauliflower)
  • 1 & 2/3 cups of heavy whipping cream
  • 16oz of shredded cheese or block cheese shredded( I used cheddar cheese)
  • 8oz of cream cheese
  • 3 tbsp of garlic butter
  • 1 garlic clove or 1 tsp of minced garlic
  • 1.5tbsp of Sea Salt or to taste (Redmond Real Sea Salt)
  • 1 to 2 tbsp of chives (Frontier Natural Products Chives Freeze-Dried)

Direction:

  1. Follow the directions for the steamable frozen veggies.
  2. While the veggies are warming up, add all ingredients to a sauce pot and cook on med-low heat. As the ingredients begin to melt, stir often until all ingredients have blended in together.
  3. Once all the ingredients have blended in together, reduce the stove top to low and allow cooling prior to serving.
  4. Once the veggies are done, they can be plated (or put in a bowl) and drowned in yummy cheese sauce.

Some Things To Consider…

Here is a short list of things to consider:

  • I do not know what the macros are with this dish. If you want them, then calculate them as you prepare the dish.
  • You could use different toppings other than the pepperoni I used.
  • You may want to cut the cheese sauce recipe in half. It turned out to be a lot. Oooops.
  • The pizza seasoning REALLY gives it the pizzeria like taste, STONGLY RECOMMEND USING IT.
  • I prefer to use block cheese over shredded cheese (no use of anti caking ingredients).
  • Redmond Real Sea Salt is great for providing the body with electrolytes and our taste buds with flavor.

Now It’s YOUR Turn!

Now that I have written a meal prep idea for you to try out. The only thing left is for you is to try it out and drop a comment below. I want to hear from you.

If there are any comments, questions or concerns, feel free to let me know.

Regards,

Carlos


Posted on 22 Comments

The Best Diet For Diabetics – Keto and Intermittent Fasting

Whether it is you, a loved one or a friend of a friend, we have all come across diabetes at some point. In my situation, I come from a family where diabetes runs pretty rampant. My mother has it, grandma had it and I too was labeled as being prediabetic. It wasn’t like I wanted to be overweight and prediabetic. I tried losing weight but nothing ever lasted long. Even if I managed to lose the weight, I didn’t enjoy the journey. You get tired of eating the same 5 to 7 foods after a while. (Yes. I am even talking to the people who think they can eat the same thing everyday.)

Down on my luck and gaining back the 60lbs I recently lost, I made a desperation move to start cutting carbs. I started losing weight again and picked up a will to continue learning more about a low carb lifestyle until I came across Keto and intermittent fasting (IF). Strapped with these 2 tools, I was able to lose an additional 70lbs and maintain my total weight loss of over 130lbs. I was able to reverse my prediabetic state and lead a healthier more enjoyable life.before and after keto 2

My success with Keto and IF has lead me to get a certification as a coach so I may help other’s going through the same struggles find what I believe to be the best dietary lifestyle for those struggling to manage their diabetes. First things first, what the heck is Keto…?

What is Keto?

Keto is short for ketogeinc. It is a dietary lifestyle where you are shifting your body’s primary fuel from sugar over to a cleaner, longer lasting fuel source called fat. The body can either use sugar or fat for fuel. When you are a sugar burner, the body is primarily using glucose or stored glucose (aka glycogen) as fuel but when you are a fat burner, the body is using ketones for fuel instead. Ketogenic comes from the fact that ketones are the byproduct from your body metabolizing fat.

In order to achieve this metabolic state of fat burning, a person must lower their carbohydrates (carbs) significantly enough that the body is forced to shift its energy source from glucose (sugar) over to ketones (fat). Your body will then begin to create energy (ketones) from the food consumed and from your stored body fat (can we say … weight loss). I will discuss below as to why this shift in energy is so great for us diabetics out there as well as people in general.

Another way of looking at it this, Keto gives us a guideline as to what to eat but that’s only half of the equation. It is equally important to know when NOT to eat. This is where Intermittent Fasting comes in.

What is Intermittent Fasting?

I think it is pretty safe to assume that we all love to eat, some more than others, but we all ultimately enjoy it. With great power (eating), comes great responsibility (not eating) also knows as Intermittent Fasting (IF). In essence, IF is when you abstain from eating any foods or drinking any fluids that would stimulate your metabolism. That basically means consuming no foods and only drinking either unsweetened water, coffee and tea. There are various types of fasting for both health and religious reason but let’s stick to a general concept for right now.

Keto provides the body with various nutrients needed for survival and IF comes along and gives our body the opportunity to actually use those consumed nutrients. When you are constantly eating, the body is in what I would call a storage mode. It is constantly consuming and storing the food and nutrients for a time it will need to use it. The body will continue to store this food (getting fat) until you flip the switch that says stop storing and start using. This is where IF comes in. You will need a period of time where the body is now taking the food provided from a recent meal or stored within the body to heal and repair itself.

This period of time usually takes between 16 to 18hrs at a min. This is what is commonly know as a fasting window. Whereas the time in which you are consuming your meals is known as a feeding window. Both are crucial if you want to maximize your improvements with diabetes and weight loss. Before we delve into why Keto and IF for diabetes, Let’s make sure we are on the same page regarding the definition of diabetes.

What is Diabetes?

As taken right Google, diabetes is a disease in which the body’s ability to produce or respond to the hormone insulin is impaired, resulting in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood and urine. There are 2 types of diabetes, Type 1 and 2. Type 1 diabetics are unable to produce the hormone insulin all together. Type 2 diabetics, however, can produce insulin but the body does not’t respond to the hormone so well so the pancreas (where insulin is produced) begins working harder and harder to get the body to respond. Prediabetic are basically those individuals who are already well on their way to developing Type 2 diabetes.

In the case of Type 1 diabetics, this is most commonly something caused by genetics. A Type 2 diabetic can become a Type 1 if measures aren’t taken to improve the body’s response to insulin thus resulting in a break for your pancreas. The same could be said for prediabetics becoming Type 2’s. In any case, the common thread with all diabetics lies with the hormone insulin. This is where Keto and IF come in to address this major issue plaguing diabetics and most people although they don’t know it yet.

Diabetes and The Master Hormone Insulin…

The body is run by a series of substances known as hormones. These hormones tell you when to breathe, sleep, eat, go to the bathroom and a whole slew of other things. There is one hormone in the body that tends to reign supreme over most other hormones and that is insulin. Insulin is a hormone created by the pancreas and use for various things within the body with main function being the regulating of blood sugars.

This is an important function because with the regulating of blood sugars, also comes the key to locking and unlocking the cell. When you eat a meal that cause blood sugars to elevate, the body responds to the elevated blood sugars by releasing insulin. This in turn activates the cells to open up and remove the excess sugars from the blood. Although the body can use sugar for fuel, it views elevated blood sugars as toxic which is why it uses insulin to keep the levels in “normal range”.

In the case of a Prediabetic and Type 2 Diabetic, the pancreas is having to work harder and harder to regulate constantly elevated blood sugar. This constant elevation in blood sugars is brought on from the over consumption of processed carbs, sugars, grains and vegetable oils along with frequent eating in the form of meals and snacks. The cells begin to grow deaf to the constant signaling of insulin from the body. This in turn causes insulin resistance. Now the pancreas must flood the body with more insulin in order to get the now resistant cell willing to respond to the signal. This cycle of the cells becoming deaf to insulin and the pancreas responding by pumping out more it ultimately leads to the development of Type 2 diabetes.

This condition takes about 10 to 15 years to develop on average before you are diagnosed as a Prediabetic or Type 2 diabetic. That is a long time of overworking your pancreas before it starts to throw in the towel. In the case of a Type 1 diabetic, they are given insulin to help the body manage its blood sugars since it cannot produce the hormone on its own. This is where Keto and IF comes in as the best dietary lifestyle to help diabetics.

Keto and Intermittent Fasting Vs Diabetes…

So why is Keto and IF the best? In simple terms, they are the best tag team working together to regulate blood sugars which reduces the insulin load placed on the body. Keto takes today’s food pyramid and flips it on its head. Instead of eating foods loaded with sugars, grains, processed carbs and vegetable oils, you primarily eat fats, moderate your protein, while severely reducing your carb intake in an effort to understand your body’s carb tolerance. In terms of a macro nutrient standpoint, this means 70% of your energy would come from fat, 25% from protein and the last 5% coming from carbs except for green leafy veggies.

By following Keto, you consume foods that are least likely to elevate blood sugars. When blood sugars are not elevated, the need for insulin also reduces. Then IF comes in on the back end by ceasing the consumption of food in order for our body to begin taking the food consumed and breaking down stored body fat in order to heal, repair and strengthen itself. This results in the body having less of a need for insulin since blood sugars are not constantly being elevated.

When the pancreas is given a break and insulin levels are normalized, this not only gives the cells a break from the constant flooding of insulin, this also turns the cells off from storage mode and on to release mode. In this release mode, the body begin to get the cells (including fat) cells to release its contents in order for the body to produce energy, detox itself and a myriad of other benefits.

If constant elevated blood sugars lead to insulin resistance, then constant breaks of that signaling supports the reversal of insulin resistance or the amount of insulin needed to get the job done. This is done all while eating the real foods that support your health and weight loss while avoiding the foods, portion sizes and eating frequencies that don’t. Eat the foods that love you and they in turn will show you love back.

Keto and IF For The Win!!!success on keto

Keto and IF are the best dietary lifestyle for those facing diabetes and weight loss because it is the only lifestyle set out to help regulate our hormones, especially the master hormone insulin.

If you have any questions or comments, drop a line below. I’d love to hear from you.

Regards,

Black N Keto