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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



  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.


Black N Keto

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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



  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,


Black N Keto

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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


  • 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)


  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,


Black N Keto

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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 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.




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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.


Black N Keto

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About Carlos (Black N Keto)

Hello and welcome to The Black N Keto Blog. If you are seeing this then you likely have an interest in the ketogenic lifestyle and how it can improve your overall health in an effort to lose weight and help improve your pre-diabetic or Type 2 Diabetic state. I, like many of you, had issues with being overweight. I just stopped weighing myself once the scale reached 306 lbs. If being overweight wasn’t depressing enough, my doctor told me I was pre-diabetic and in need of losing weight.

I made various attempts to lose weight ranging from exercising 5-6 days a week, drinking Slim-Fast shakes, moderating everything I ate, eating a meal every 2-3 hours, and the low fat diet. I had success…for a moment but that moment faded quickly and with it, the weight I had lost. I failed so many times that I was starting to believe that being overweight and diabetic must be my fate. It’s genetic. Hell, diabetes runs in my family and all of my siblings were overweight.

Luckily I didn’t give up! After managing to lose about 60 lbs of weight eating about 6 meals a day, exercising 5 days a week, and drinking a pre/intra/and post workout shake/drink for every workout, I was beginning to hit the dreaded plateau. I plateaued and was burnt out on eating the same 4 to 7 items every week. So in a desperation move, I started cutting my carbs and with it came success. With that success came more interest into low carb until one day I came across the ketogenic lifestyle (keto for short) and intermittent fasting.before and after keto

I have managed to lose an additional 70 lbs for a total SUSTAINED weight loss of 130 lbs. I was feeling good but that wasn’t even the best part. I gained something more important than weight loss. I gained better health, more confidence and a healthy relationship with food. Oh yeah…I am no longer pre-diabetic nor am I taking allergy pills. So, I would call that a win. I managed to do all of relying primarily on real food and without the assistance of prescription drugs.

This success has driven me to get a Keto and Intermittent Fasting certification so I can help others out there who face the same struggles as I have but have yet to find an answer to their weight loss and diabetic problems.

Black N Keto - Keto and IF Coaching Certification

So Let’s Be Real Here…

As much as I would like to tell you “the right” way of doing keto and intermittent fasting, I unfortunately cannot do that because every body will have some degree of variability. What I can do is help provide a guide to narrow your focus and efforts. This will allow you to spend less time on information overload and more time taking action on the things that can really help improve your health.

If you ever need a hand or have ay questions, feel free to leave them below and I will be more than happy to help you out.

All the best,

Carlos Spells


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