The benefits of the ketogenic diet come from the state of ketosis. These benefits are well documented in the case of different diseases such as epilepsy and other neurological conditions, high blood pressure, diabetes, and obesity, just to mention a few.

The Paleolithic (Paleo) Diet includes only food items that were believed to be available in the paleolithic times before the advent of agriculture. These are fruits, certain vegetables, tubers, fish and seafood, grass-fed lean meat, pasture-raised poultry and eggs, nuts, seeds, and their oils. It excludes all grains and cereals, dairy, nightshades, legumes, sugar, and processed foods. The paleo diet is usually low in fat, moderate in protein, and high in plant foods.

The Paleolithic Diet was pioneered by Professor Loren Cordain from Colorado State University. He suggested that it was the single optimal diet for all Homo Sapiens.

The Paleolithic-Ketogenic Diet (PKD) combines these two diets to get the benefits of both while at the same time, excluding their negatives.

The Benefits of PKD

PKD has all the advantages that come from the state of ketosis, but it goes further by excluding inflammatory foods and in this way, it helps to heal an elevated intestinal permeability. A healthy intestinal barrier is selectively permeable, permitting the absorption of essential nutrients and water while maintaining protection against microorganisms and toxins. A disrupted intestinal barrier function is known to lead to inflammation and disease.

When gut integrity is restored on PKD, the improvement of many chronic conditions, such as different autoimmune diseases and cancer, will follow.

The Paleolithic Ketogenic Diet is an evolutionary adapted diet. It was developed in Hungary by Dr. Zsófia Clemens Ph.D. and Dr. Csaba Tóth, in 2010-2013. The diet is derived from clinical evidence and is based on data from more than 10,000 patients over the past 10 years.

The Paleolithic Ketogenic Diet has been used by the International Center for Medical Nutritional Intervention (ICMNI), formerly known as Paleomedicina, Hungary, to treat many chronic diseases, such as different types of autoimmune diseases and cancers since 2012.

The benefits of PKD come from different aspects:

• Its ability to induce ketosis – the natural physiological state of the human body.
• Provides all essential nutrients without any supplements.
• Heals leaky gut syndrome by excluding all possible natural toxins and additives in food.

While following the classical ketogenic diet has enormous benefits due to ketosis, it can still inhibit healing because of consuming certain inflammatory foods that lead to elevated intestinal permeability and chronic inflammation. These foods include excessive dairy, plant oils (like corn, canola, and soy), nuts, seeds, and nightshades.

What Can I Eat on a PKD Diet?

There are two versions of PKD, depending on the health status and the goal of the person.

For people with a serious illness, only meat, animal fat, and organ meats from four-legged animals, preferably grass-fed, pasture-raised, and organic, are recommended. The quantity of food and a 2:1 fat to protein ratio is also specified.

For recovered and/or healthy people, there are some food allowances. This means that fish, chicken, or other birds and eggs can be added to the diet, as well as certain vegetables, fruits, and honey. No nuts and seeds. Plants shouldn’t exceed 30% of the daily food intake.

On the one hand, to heal a disease, it is very important to avoid all inflammatory foods. On the other hand, foods that ensure adequate macro- and micronutrient intake are required. When following PKD, the proper ratio of food items ensures the intake of all the necessary essential fatty acids, amino acids, vitamins, minerals, and trace elements.

The basic rule is to eat when hungry and drink when thirsty. We usually eat once or twice a day because the state of ketosis suppresses our hungry in between while enjoying high levels of energy throughout the day.

Patients are asked to monitor their blood glucose and ketone levels daily. The goal is to achieve stable ketosis, in PKD it means to have a blood glucose level at or under 80 mg/dL (4.5 mmol/L) and ketones between 2-3.5 mmol/L.

This diet is suitable for children, adults, and seniors and there are no side effects when followed properly. There is no need to take any dietary supplements.

PKD is not recommended only in the case of a few rare conditions because of which a patient is unable to metabolize fat and/or protein.

Is PKD Safe?

As long as we stick to our evolutionary-adapted diet (PKD), we don’t need to supplement our diet with anything. All necessary nutrients are included in the food we eat. Most nutritional supplements also have side effects due to their active ingredients and the additives they contain.

People on PKD have normal vitamin and mineral levels.

Let’s look at a few important nutrients on PKD:

Vitamin C

The amount of vitamin C we need highly depends on our diet. A high carbohydrate diet and elevated blood glucose hinder the absorption of vitamin C. In addition, on a meat-fat-based diet, much less reactive oxygen species are produced than on a high-carb diet, so much fewer antioxidants are needed.

The best sources of vitamin C on PKD are internal organs like brain and liver.

Vitamin D

The levels of vitamin D are influenced by many things, such as medications, surgery, trauma, and metabolic health. When eating organ meats and animal fat on a regular basis, the levels of vitamin D are normal on PKD.

Vitamin D supplementation for a short period of time may be recommended on PKD in advanced cases to build up blood levels quickly.

Magnesium

Mg deficiency is a common problem nowadays. However, patients following PKD and taking no medication or supplements have normal Mg levels.

The estimated daily intake of Mg on PKD is much lower than the recommended daily intake. It is still enough because, on the one hand, a very low carbohydrate diet requires much less Mg than a high carbohydrate diet. On the other hand, by avoiding fibers, phytates, and oxalates that hinder Mg absorption, more of it will be available and absorbed. 

Shopping Tips on PKD

The quality of the food we eat is extremely important. Whenever possible, we should consume organic, local, free-range meat and eggs, wild-caught fish, and organic, local, and seasonal vegetables and fruits.

Studies have shown negative effects of processed meat but this is due to the nitrites, sugar, and other additives. Traditionally smoked and salted products are perfectly fine and can be consumed without any concerns. The only challenge is that these products are very difficult to find.

I recommend that you search online and visit farmers’ markets for the best quality local products.

If you buy any processed meat (sausages, bacon) at your butcher, please always ask for the list of all ingredients.  Buy only products that are free of any harmful chemicals. Always remember to read food labels and buy only the best quality food to optimize your health.

PKD Case Studies

ICMNI has treated over 10,000 patients in over 10 years with PKD.  Here are just a few examples of documented case studies where PDK was used to treat different disease states.

1. Complete cessation of recurrent cervical intraepithelial neoplasia (CIN) – a case where recurrent cervical intraepithelial neoplasia (CIN), a premalignant condition of cervical cancer, was successfully treated with the Paleolithic Ketogenic Diet. The patient had a history of high-grade CIN in 2011, which was successfully treated with cervical conization and fractional In October 2015 she was found to have a recurrence of high-grade CIN (HSIL: High-Grade Squamous Intraepithelial Lesion).

The patient then began a paleolithic ketogenic diet and her repeat Pap (Papanicolaou) smear three months later was found to have reverted to normal. The patient has remained on PKD for 26 months, her repeat smears have stayed normal, and she is free of symptoms and side effects.

2. Crohn’s disease successfully treated – a 14-year-old boy was diagnosed with severe Crohn’s disease. The paleolithic ketogenic dietary therapy resulted in the resolution of symptoms, normalized laboratory parameters as well as a gradual normalization of bowel inflammation as evidenced by imaging data, and a normalization of intestinal permeability as shown by the polyethylene glycol (PEG 400) challenge test.

The patient was able to discontinue medication within two weeks. At the time of the case documentation, he had been on the diet for 15 months and is free of symptoms as well as side effects.

3. Gilbert’s Syndrome (GS) Successfully Treated with the Paleolithic Ketogenic Diet – GS was accidentally discovered in the female patient aged 30 due to a routine laboratory test. It is a chronic, life-long condition of altered bilirubin metabolism. Patients with Gilbert’s syndrome have higher than normal bilirubin levels in their blood causing jaundice and possibly other symptoms. This patient had a 10-year history of regular migraines, as well as fatigue, constipation, and dermatitis. She had no medication or dietary supplements. Her BMI was 17.9.

She started a PKD diet plan that included meat, fat, organs, eggs, and a small amount of vegetables and fruits. She avoided all food additives and sweeteners, except for a small amount of honey. Her condition normalized and all her symptoms resolved on the diet.

Note: patients with disease or on medication should not do PKD alone. Please contact a qualified healthcare provider.

Bonus PKD Recipe: Oven Meat Stew

(4-5 servings)

Ingredients:

• 1 kg (2.2 lb) fatty beef, veal, lamb, or pork, or the combination of them, cut into large chunks; use fatty meat, such as brisket. There should be a bit less than 1/3 visible fat on the meat.
• 2 tbsp lard, tallow, or duck fat
• 100 g (3 ½ oz) nitrite-free bacon, cut into small cubes or slices
• 2 small carrots
• 2 small parsley roots
• a small slice of celery root
• 1 onion (optional)
• 1 tsp salt
• 1/4 tsp coarsely ground black pepper
• 1 cup bone broth or water (prefer broth if you have it)
• 1 bay leaf (optional)

Instructions:

• Heat oven to 150 °C (300 °F).
• Pre-fry the bacon, chunks of meat and the vegetables in the fat first, then put into a large oven-proof pot
• Add broth or water, mix ingredients, cover, and place the oven-proof pot in the oven to roast for 3-4 hours.

About the Author

After training as a language teacher, Orsolya Szathmári became interested in natural care, a balanced diet, and healthy living as a means to treat different health conditions and practice disease prevention.

Her studies included holistic healthcare, alternative medicine, and nutritional therapies. She became a certified naturopath and nutritional therapist in 2015, and later a certified as a GAPS practitioner and sports nutrition.

More recently, Orsolya discovered the Paleolithic Ketogenic Diet (PKD) which she follows personally and also coaches others to follow.

For more information, refer to the ICMNI (The International Center for Medical Nutritional Intervention)  or her website.

The post What is the Paleolithic-Ketogenic Diet (PKD)? appeared first on KETO-MOJO.

When the body is in a state of ketosis, it uses fat instead of glucose as an alternative fuel for energy which breaks down into ketone bodies, that can then be used by the body for energy. Getting into a nutritional ketogenic state with dietary modifications alone requires a significant reduction in carbohydrates which can be challenging for some people. So, can you drink a supplement to get into this ideal state of ketosis for fat-burning? 

We’ll explain the different types of exogenous ketone supplements, the conditions in which they may be beneficial, and the research being done in this field.

What are Exogenous Ketones? 

There are two ways the body can use ketones for fuel. One is endogenous, “endo”, which means that it is made within the body. This is when ketones are produced by the liver and excreted in the blood or the urine. These are the natural forms of ketones which the body can make on its own by eating a ketogenic diet.

Alternatively, one can ingest exogenous ketones, “exo”, which means that these ketones are created outside of the body. These ketones are ingested in a pill, powder, or liquid form. 

Exogenous ketones drinks are growing in popularity as a method to increase blood ketone concentrations in the body more quickly than dietary changes. The purpose is to raise your blood ketone level and speed up the process of ketosis because increases in ketone levels through diet alone generally take longer to achieve.  

Types of Exogenous Ketones

Ketone Salts vs Ketone Esters 

The most widely available exogenous ketone supplements come in the form of powdered ketone salts which are more economically priced than esters. 

Less common are ketone esters, which work more quickly (in 10 to 15 minutes, as opposed to an hour for the salts), and tend to result in larger spikes in ketones, however they are often characterized by an unappealing flavor. Consequently, many ketone ester products incorporate additional ingredients to enhance the overall taste experience. 

Both can be expensive if taken regularly.

It’s important to review the ingredients in these ketone supplements to determine which type of beta-hydroxybutyrate (BHB) is being used in the product. The most beneficial ketone supplement is made of D (dextro) (BHB) which is the main source of fuel the body runs on vs the L (levo)-BHB or D+L-BHB form.

It’s also important to know the amount of BHB in each serving as well as any additional ingredients.

Some of the more popular brands include:

• ketone salts: Kegenix, Ketond, Perfect Keto, KetoLogic, Pruvit, TruMacro, Kenetik, Keto Start
• ketone esters: HVMN, KetoneAid

(Note: Keto-Mojo has not tested these products and is not making any form of recommendation.)

Medium Chain Triglycerides:

Medium chain triglycerides (MCT) are composed of a mixture of 8 and 10 carbon fatty acids and are efficiently digested to free fatty acids, directly absorbed, and rapidly metabolized by the liver. Although MCT oil is not technically an exogenous ketone supplement, these fats can promote endogenous ketone production. This oil is tasteless and odorless, however can cause gastrointestinal distress at high doses. Learn more about MCT oil here or purchase here. 

Are Exogenous Ketones Safe? 

Exogenous ketones are not regulated by the FDA, so the ingredients and effectiveness could differ between brands, and claims may not be substantiated. Not all ingredients may be listed on their packaging and some ketone supplements may include caffeine. Ketone salt and ketone ester brands can vary significantly in their ingredient list so be mindful about additives when choosing a supplement.

Ketone supplements appear to be safe both for occasional and long-term use and quickly induce ketosis or elevate ketone levels once ingested. There is increasing interest in studying its effectiveness in conjunction with the ketogenic diet, and published scientific evidence is growing.

Also, the degree and duration of ketosis is individualized, and you should consider what your goal is for taking them (more on that below).

BHB salts are most often bound with a mineral like sodium, potassium, magnesium, or calcium. This can be beneficial to replenish lost electrolytes from symptoms of the keto flu however, large doses of these minerals could be detrimental for people sensitive to high levels of these minerals or people with high blood pressure or heart disease.

These supplements may also cause stomach distress. If you intend to take them, we suggest starting with a smaller serving and monitoring your response before working up to a full serving.

It is recommended that individuals discuss with their healthcare provider if exogenous ketones are appropriate to use for them.

The Benefits of Exogenous Ketones

Since the objective behind taking exogenous ketones is to put you in a deeper state of ketosis, it’s no surprise that companies make the same benefit claims as the ketogenic diet itself, including:

• Increase mental clarity and focus
• Increase energy and physical performance
• Burn more fat
• Decrease hunger
• Weight loss
• Decrease inflammation

Exogenous Ketones for Weight Loss

Ketone supplements are not a good substitute for the ketogenic diet. When taking exogenous ketones, the body shuts down production of its own endogenous ketones, which can dampen lipolysis which means the body is not breaking down its own fat for energy. That means your body is using the exogenous ketones for energy first, and this can be counterproductive if weight loss is your goal.

On the other hand, elevated ketone levels can curb hunger which may result in eating fewer calories which can result in weight loss.

Exogenous Ketones for Physical or Athletic Performance

There are several new studies on improved athletic performance and supplementing with exogenous ketones. Many of these studies look at their short-term use, in which the data is still unclear but promising. 

In a randomized control trial that was conducted in 2016 which had five separate studies, researchers worked with 39 high-performance athletes to review the effects of supplementing exogenous ketones as the body’s primary fuel source to potentially create a positive physiological state for trained athletes. The results showed how this metabolic state of being in ketosis, using exogenous ketone ester supplementation, can improve physical endurance by using fat instead of carbohydrates for oxidative respiration. These findings are encouraging for high-performance athletes. 

Some studies have shown that exogenous ketones may significantly enhance endurance exercise performance and can blunt symptoms of athletic overreaching such as tiredness, loss of performance, and slow recovery. There are several trials underway, as more research is needed to make definitive statements on the use of exogenous ketones and improved athletic performance for endurance and strength training athletes, as well as untrained athletes. It is also important to identify the use of salts vs esters in athletic performance, as there is some indication that ketone salts could potentially hinder athletic performance.

Exogenous Ketones for Therapeutic Benefits

Clinical trials are ongoing for the use of exogenous ketones in neurological conditions, cancer, psychiatric conditions, Type 2 diabetes/metabolic disease, and many more. 

Alzheimer’s: In 2019, a large review study of multiple papers addressing the same question, was conducted on patients with Alzheimer’s disease using MCT oil to induce ketosis to improve cognition. Although MCT is not considered an exogenous ketone, it provides promise that exogenous ketone supplements in conjunction with the ketogenic diet could potentially have the same, or better effects. 

Parkinsons: Another clinical trial is now underway looking at the benefits of exogenous ketone esters in Parkinson’s disease patients. Several other studies are researching the benefits of exogenous ketones for neurodegenerative disorders in humans and animals. 

Epilepsy: It is well known that the ketogenic diet can be beneficial for seizure control in children with epilepsy by achieving high levels of ketosis endogenously. Preclinical data suggests that exogenous ketones could play a benefit to achieve these high levels of ketosis to supplement the diet.

Cancer: There are also new published articles in humans regarding the benefits of exogenous ketones for preserving muscle mass loss in patients with cancer.  Many studies reviewing cancer patients focus on the importance of measuring the glucose-ketone index (GKI).  It’s been found that maintaining a GKI <1 can reduce the progression of brain cancer. But getting to a GKI <1 requires very high ketone levels and low glucose levels. Many individuals struggle with getting to this level with diet alone, therefore exogenous ketones may be beneficial in this population to achieve this goal to supplement the ketogenic diet. Ongoing research in mice and humans is being studied to determine if the use of exogenous ketones with cancer patients may be a beneficial adjunct to traditional treatments.

Psychiatric: A review article in 2019 discussed the possibility that exogenous ketone supplementation-induced ketosis may be an effective therapeutic tool for psychiatric diseases, as adding ketone supplements to the patient’s therapeutic regimen may reduce symptoms such as neuroinflammation, anti-anxiety, and anti-depressive effects. There is emerging evidence in this field of study, which is encouraging for mental health disorders such as schizophrenia, bipolar disorder, anxiety disorders, major depressive disorder, among others. 

Diabetes: There are also new findings that raise the possibility that exogenous ketones may help those with impaired blood sugar control, such as individuals with insulin resistance and type-2 diabetes. 

Aging: A new pilot study (results to be released in 2024)is the first trial of its kind to look at the effects of ketone ester supplementation in the context of aging. Thirty healthy individuals over the age of 65 will take part in a 12-week double-blind, randomized, placebo-controlled study to see whether the benefits of ketone bodies to treat or prevent frailty in elderly adults, defined by walking speed, that have been observed in mice will translate to human beings.

Conclusion

There’s just not enough peer-reviewed research to make any strong conclusions in favor of ketone supplements quite yet but it’s an encouraging field of study. Although for certain clinical conditions, these supplements should not be used as a substitute for a ketogenic diet, but they may be useful as a complement to carbohydrate restriction.

Test, Don’t Guess

In keeping with our approach to all things ketogenic, we recommend you test your ketones after taking any exogenous ketone supplements to see if they are effective for you.  In the beginning, we suggest testing at 30 minutes, 1-hour, and 2-hour increments after ingesting the supplement.

The post What are Exogenous Ketones, Are They Safe, and When to Use Them appeared first on KETO-MOJO.

Most people will tell you that protein consumption is key to a healthy diet. Protein fills you up, is converted and used to maintain and build muscle mass, and it’s a good source of vitamins and minerals. All this is true. But when eating a well-formulated high-fat, low-carb ketogenic diet or intermittent fasting, you not only deprive yourself (intentionally) of glucose (carbohydrates) to force your body to rely on fat for energy. On a low-carb diet, you must also restrict your protein intake to only the proper amount to meet your body’s nutritional needs or you may experience a weight-loss stall or kick yourself out of ketosis. 

Want to understand why? Read on.

Protein as Carbs

When your body is deprived of glucose, it looks to utilize other macronutrients in its place. If it finds excess protein, it will use the protein instead of fat because, unlike lipids (fats), protein converts more easily into glucose through a process known as gluconeogenesis. (Check out a brief video about it here.)

This means that depending on how your unique body reacts to eating an excessive amount of protein (beyond your daily macros), your body may turn that protein into sugar and store or use it, and thus reduce your ability to burn body fat and fat from your diet as fuel. (This can also spike your blood glucose / blood sugar levels and consequently lower your ketone levels.)

How Much Protein Do You Need?

To best understand the right amount of protein you should eat, you need to know your optimal daily macronutrients, or macros (your recommended daily calories broken into grams of protein, grams of fat, and grams of carbs (net carbs or total carbs) based on your age, body weight, body composition, height, goals, and other factors).

Once you know your recommended macros, you’ll want to stick close to the daily maximums to ensure you stay in ketosis. However, you may need to go a little more high-protein if you regularly elevate your heart rate (via high activity levels from exercise) for at least 30 consecutive minutes. 

It’s also important that you are getting your daily healthy fats. If you fall short on your fat intake, your body may convert protein to glucose which will slow or stop the process of burning fat and may kick you out of ketosis.

That said, in the same way that some people can up their carbohydrate intake and stay in ketosis, some people can tolerate more protein than others. The only way to find out if you’re one of those people who needs more or less protein is to test your blood with a ketone and blood-glucose meter. 

Testing to Get Clarity

Conducting ketone and glucose blood tests allows you a clear picture on how your body is responding to what you’re eating. If you’re eating excess protein every day and you remain in ketosis, then your body can handle it. If you’re edging over the recommended allowance and are falling out of ketosis, it’s time to rein in your diet. 

When testing for food sensitivities, be sure not to introduce too many additional variables into your diet; they can skew your results. Instead, focus on a diet of clean foods you know you don’t have sensitivities to and see if excess protein is influencing your success. 

The Final Word

Whether you’re trying keto for weight loss, to reverse type 2 diabetes, to mitigate epilepsy, or other health benefits, protein remains a good and important part of the keto diet; your body needs enough protein (based on your macros calculated by a keto calculator) at least, and even more if you’re exercising regularly. With a little time and investigation, you’ll figure out how much is right for you . Once you know, you won’t experience unwanted side effects of too much, like getting kicked out of ketosis.  

Not sure of good protein sources? Try a chicken breast! Or grass-fed steak or good-quality, low-carb protein powder mixed into a low-carb drink. As you continue refining your meal plans to limit your carb intake, ensure a high-fat and moderate protein diet, and focus on the health benefits of whole foods (including low-carb veggies), you will find more keto-friendly food options that inspire your fat-burning lifestyle and satisfy cravings. If you want some wonderful foods to add to your diet plan, you’ll find it in our recipe section.

Disclaimer: You should always consult with a dietitian or your primary care doctor before making any major changes to your diet.

The post Can Too Much Protein Kick Me Out of Ketosis? appeared first on KETO-MOJO.

How to Curb Cravings

Here’s the good news; while cravings may be irritating, they’re absolutely manageable. Use these four guidelines to calm and prevent your cravings before they throw you off track. 

#1 Eat Lots of Fat and Protein

Fat and protein are your friends on keto. While fat is clearly a cornerstone of the keto diet, protein will help keep your blood sugar stable and induce a sense of satiety. If you’re experiencing cravings, it may be that you’re skimping on one of these two essential macronutrients. When in doubt, especially in the beginning, make sure to have some high-fat and high-protein snacks around.

#2 Eat Regularly

The best way to manage issues with blood sugar (a common cravings trigger)  is to make sure you’re eating regularly. If you let yourself get too hungry, your steady resolve to stick to a keto diet can rapidly devolve into an immediate need for food. If you’re struggling with cravings, eat at least three meals a day, with a snack or two if needed. 

#3 Get Enough Rest

The number one non-food related cause of cravings is inadequate sleep. When you don’t get enough sleep, your body’s hunger hormones get confused and imbalanced – leaving you craving sweets. In fact, research shows that just one night of sleep deprivation can increase levels of the hormone ghrelin, which is responsible for appetite and hunger.

#4 Try Keto-Friendly Alternatives

If you really have a hankering for a specific food like brownies, cookies, cupcakes, or any other seemingly off-limit foods, you can try a keto-friendly alternative. With the popularity of the keto diet, you can find more keto-friendly recipes for sweet treats than ever. Most recipes replace wheat flour with a nut-based flour and include sugar alternatives like erythritol and monk fruit.

#5 Check for Nutrient Deficiencies

When your body is low in certain nutrients, it can result in cravings. A common example of this is how women tend to crave chocolate (rich in magnesium) during their period. Low levels of magnesium can increase symptoms of PMS and therefore, cravings for magnesium-rich food would make sense, as a woman’s body tries to rebalance itself.

If you think your cravings may stem from nutrient deficiencies, talk to your healthcare provider about testing for deficiencies.

#6 Manage Your Stress

Experiencing a high level of stress is directly associated with changes in eating behavior. Compulsive eating and overeating often result from unmanaged emotional tension, which can be the cause of cravings.

If you have a lot of stress in your life and you find that your go-to comfort is food, trying to manage your stress and get ahead of the urge to soothe with food is your best bet. Some stress-management techniques include yoga, meditation, walking, journaling, deep breathing, and physical exercise. 

Keto-Friendly Swaps for Carb-Heavy Cravings

Here are some excellent keto-friendly swaps that you can enjoy when those cravings hit:

Quick No-Cook Keto Snacks:

• Instead of potato chips, try pork rinds.
• Instead of cheese and crackers, try cheese and olives or celery.
• Instead of trail mix, opt for a nut mix (without the dried fruit).

And for the cooks out there, here are some fantastic recipes to calm your sweet tooth or satisfy your comfort food cravings:

Savory Keto Recipes:

1. Cheesy cauliflower mashed potato casserole

[GET RECIPE HERE]

2. Air fryer garlic cheese rolls

[GET RECIPE HERE]

3. Enchilada chicken casserole

[GET RECIPE HERE]

4. Keto vodka pasta with sausage

[GET RECIPE HERE]

5. Keto pizza with broccoli rabe, mushrooms, and sausage

[GET RECIPE HERE]

Sweet Keto Recipes:

1. Keto hot chocolate

[GET RECIPE HERE]

2. Chocolate peanut butter cups

[GET RECIPE HERE]

3. Pumpkin spice mousse tart with chocolate-almond crust

[GET RECIPE HERE]

4. Flourless chocolate cake with chocolate glaze

[GET RECIPE HERE]

5. Vanilla donuts with chocolate glaze

[GET RECIPE HERE]

A Word of Caution on Eating Lots of Sweet Keto Foods Containing Sugar-Alternatives 

Not all sugar alternatives are created equally. For instance, sweeteners like monk fruit and stevia may impart additional health benefits like antioxidant and anti-inflammatory properties. On the other hand, sweeteners like sucralose and aspartame have been associated with health issues like cancer, cardiovascular disease, and impaired gut health.

What’s more, research shows that consuming foods that contain sweeteners (even ones that are free of sugar) may still stimulate an insulin response. Due to the learned response from consuming sweet foods, they may feed your cravings and lead to overeating.

An example of this would be the strong correlation seen between people who consume diet sodas and the incidence of metabolic syndrome. At first glance, it wouldn’t make much sense that diet soda (free of sugar) should contribute to metabolic syndrome. However, due to the conditioning of your body to expect calories along with sweet foods, metabolic activity may continue as if sugar was ingested – even if it wasn’t.

Some people do just fine with sugar-alternatives and don’t experience any issues with blood sugar. A simple way to find out if your body tolerates sugar alternatives is to blood test for food sensitivities after you consume them.

The Final Word

Although cravings can feel like do or die in the moment, you’ve got plenty of tools to fight off those unwanted urges and stay the course. The good news is, after you’ve become keto-adapted, your cravings will subside significantly, and your days of battling with carbs will be in the rearview.

The post How to Manage Food Cravings While Transitioning to a Keto Diet appeared first on KETO-MOJO.

Low-Carb Vegetables (3 or less net carbs per 1/2 cup, raw)

• • Arugula
  • Artichokes
  • Asparagus
  • Avocado (technically a fruit ..:-)
  • Bell pepper
  • Bok choy
  • Broccoli
  • Broccoli rabe
  • Brussels sprouts
  • Cabbage
  • Cauliflower 
  • Celery
  • Cucumber
  • Eggplant
  • Green beans
  • Kale
  • Kohlrabi
  • Mushrooms
  • Mustard greens
  • Radish
  • Spinach 
  • Swiss chard
  • Sugar snap peas
  • Summer squash
  • Tomato
  • Watercress
  • Zucchini

Higher-Carb Vegetables (6 or less net carbs per 1/2 cup, raw)

• • Carrots 
  • Onions
  • Rutabaga

Highest Carb Vegetables (more than 7 net carbs per ½ cup, raw)

• • Beets
  • Corn
  • Legumes
  • Parsnips
  • Peas
  • Potatoes
  • Sweet potatoes
  • Yams
  • Yucca

Mojo On!

Not too savvy on how to cook vegetables? Now’s a great time to learn how to integrate them into your keto recipes! You can steam them, then finish them with butter and spices, or toss in coconut oil and spices and roast them, or even cut them up and serve them as a salad with your favorite keto-friendly high-fat dressing or a simple mix of olive oil, vinegar, Dijon mustard, and salt and pepper. Sautéed works too as does a stir-fry, especially when cooked in healthy fats (think good oils or butter)! You can get started on your newfound enjoyment of vegetables anytime by sprinkling some salt or a little keto-friendly vinaigrette on ripe avocado slices. It’s pure, simple pleasure! 

If you’re craving effortless solutions, head to the grocer’s frozen food section for two keto lifesavers: cauliflower rice and zucchini “zoodles.” Cauliflower rice is nothing more than tiny bits of cauliflower, packaged and ready for you to use in place of rice (you can make your own by fine-chopping cauliflower florets). It cooks quickly, is mildly flavored, and very low carb. Meanwhile, zoodles, or spiralized zucchini, is the perfect replacement for pasta. Buy it readymade in stores or invest in a spiralizer (from $15 to $30 on Amazon.com) to make your own. Microwave for about 30 seconds to warm, then top with cream sauce or meat sauce, it’s awesome and satisfying. You’ll be amazed at how these two stylized vegetables alone can bring diversity to your keto meals!

Whatever you do, remember that vegetables are great keto food, if you choose the right ones and eat just enough on your keto meal plan to keep your carb content in check. Opt for the best keto-friendly vegetables and you can keep your blood sugar low, stay in ketosis, continue weight-loss (if that’s your goal), and enjoy their myriad health benefits; the fiber and nutrients in keto-friendly vegetables are great for heart health and overall wellness, and they taste delicious, too!

Remember: when starting any new diet, always check with your primary care physician or a dietitian.

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What’s the Purpose of Limiting Carbs?

To understand why you need to know about net and total carbs, it’s good to have a solid understanding of the role carb-limitation plays in the keto diet:

The entire goal of a ketogenic diet is to get and keep your body in a state of ketosis. This is where the body relies on fat for energy rather than carbs (sugar), and your ketone levels are at least 0.5 mmol/L when you test them (your blood glucose lowers significantly too, as sugar/carbs are known to raise blood sugar).

The only way to achieve ketosis is to drastically restrict your carb intake long enough so your body trains itself to produce ketones from stored and consumed fats and use them for energy. Once you’re in ketosis, the goal is to stay there and optimize its many benefits. The only way to do this is to continue to limit your carb intake. 

But by how much exactly?

How Many Carbs Should You Eat per Day on a Keto Diet?

Fortunately, the amount of carbs you should eat on a keto diet is not arbitrary. In fact, it’s scientific, though there is some confusion due to nuances we explain here: 

Total Carbs

It’s widely agreed upon by physicians that people following a ketogenic diet for medically therapeutic reasons, such as cancer or epilepsy, should limit their total carb count to 20 grams of total carbs per day. Strict adherence ensures maximum benefit from higher ketone levels. 

Here, “total carbs” is exactly what it sounds like—the total number of carbs consumed in one day (For success, it’s important to track your food intake, also known as macros or macronutrients, and carefully track your carb count using a tracker, since carbs can easily sneak into your diet.)

Net Carbs

For the general population, there’s a consensus among experts that pretty much anyone can stay solidly in ketosis (i.e. maintain ketone levels of at least 0.5 mmol/L or more), if they consume 20 grams of net carbs per day. 

Here’s where it can get confusing for keto newcomers: “Net carbs” are not the same as “total carbs.” 

Net carbs are the total grams of carbohydrates in any given food minus its grams of fiber and sugar alcohols. (The sugar alcohols and fiber are subtracted because they are not digested by the body.)

Here’s the basic formula:

Net carbohydrates = total carbohydrates – fiber – sugar alcohols (if applicable).

When we say “fiber” we mean insoluble fiber and soluble fiber.

If you’re not familiar with sugar alcohols, you can learn about them here.

Here’s an example of the net carb calculation, using 1 cup of cauliflower rice:

1 cup of cauliflower rice contains 4.8 grams of total carbs and 3.2 grams of fiber. So, to get its net carbs, you subtract the fiber (3.2 grams) from the total carbs (4.8 grams), which leaves you with 1.6 grams of net carbs (i.e., 4.8 grams carbs – 3.2 grams fiber = 1.6 grams net carbs for 1 cup cauliflower rice). 

If you’re following a keto diet for weight-loss or general health reasons, staying within 20 net carbs per day is the way to go. It’s easier to do, allows you far greater consumption of vegetables and other wholesome foods that contain carbohydrates, and, as we mentioned, still allows you to stay in ketosis. 

Now let’s try an example of calculating net carbs with a food that contains sugar alcohols. There are many keto and low-carb products that utilize sugar-alcohol-based sweeteners to sweeten food products without adding carbs (or in the case of some sugar alcohols, adding minimal carbs). But there are also recipes that call for sugar alcohols. While there are many out there (maltitol, xylitol, sorbitol, etc.), we recommend erythritol sweetener, which, unlike some sugar alcohols, contains absolutely no carbs and doesn’t tend to affect blood-sugar levels. So, for this example, we’ll go with homemade keto whipped cream (2 cups heavy whipping cream and 2 teaspoons erythritol, whipped together). 

Here, the whipping cream contains 32 grams of carbohydrates and 0 dietary fiber (or 32 total carbs), while the erythritol contains 8 grams of total carbs and 8 grams of fiber. So, the net carbs count is 32 – 0 + 8 – 8 = 32 carbs total for enough whipped cream to serve 16 people (thus 2 net carbs per serving).

Testing for Your Carb Edge or Bio-Individuality

Once you’re solidly in ketosis for three or more months, some people like to test their “carb edge,” to determine whether they can consume more than 20 net carbs per day and still stay in ketosis. You can do this by gradually increasing your daily carbohydrate consumption and testing your glucose and ketones daily to see if you get glucose spikes, or pushed out of ketosis by eating more carb foods, including carb-heavy veggies. Learn more about testing for your carb edge here.

It’s also common to test yourself for bio-individuality, or how your unique body responds to certain keto-friendly foods or processed foods. Some people get a glucose spike with certain sugar alcohols or dairy, for example. Testing your glucose and ketones before and after eating questionable foods allows you to discover if a food sensitivity is impeding your ability to stay in ketosis and achieve keto success. 

To help you keep track of all your testing and subsequent results, Keto-Mojo offers a free app where you can sync your readings to your smartphone and then tag or make notes in your readings. That means you can either tag or make notes on the foods you ate before testing or how many net carbs you’ve had for the day.  You can even filter your readings by tags.  To get even more insight into your readings with graphs and trends, or integrations with other health apps like Cronometer or Carb Manager, you can sign up for a MyMojoHealth account within the app. Learn more here.

The Final Word on the Difference Between Total Carbs vs Net Carbs

Total carbs are exactly that—the sum of all the carbs you eat in a day. Net carbs are calculated by taking your total carbs and subtracting fiber and sugar alcohols. You can make these calculations by reading food labels or calculating the macros of ingredients in the recipes you make.

Whether total carbs or net carb count is better for you to follow on a ketogenic diet depends on your goals. The bottom line: if you’re following a ketogenic diet for medically therapeutic reasons, it’s best to start at 20 TOTAL carbs per day. If you’re following the diet to battle obesity or insulin resistance (it helps stabilize insulin levels), for weight-loss, or preventative health measures, 20 NET carbs should do the trick.

Still, it’s a good idea to test your ketones along the way to find your carb edge and learn whether any food sensitivities are affecting your success. It’s also important to eat whole foods, avoid foods with added sugar (i.e. stay sugar-free), read nutrition facts and nutrition labels, and check with your primary care provider or dietitian before embarking on any diet.

Disclaimer: it’s always a good idea to consult with a dietitian and your primary care provider before starting any new diet. 

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Source: Behavioral Risk Factor Surveillance System

We know this from personal experience and it’s why we created Keto-Mojo.  Before we started a high-fat diet and keto meal plan, we were overweight, unhealthy, and sick of being sick and tired. And while everyone should talk with their healthcare provider and perhaps a dietitian before making any dietary changes, we want to try and educate others on the benefits of the ketogenic diet for weight loss. While it may seem daunting to change your whole view on food and diet, there’s a loving and supportive ketogenic community that will be happy to offer a shoulder for you to lean on while you get lean and aim for long-term weight loss!

Research on the Ketogenic Diet for Weight Loss

The ketogenic diet has been gaining traction in the medical community as a fantastic tool in treating obesity and obesity-related diseases. This has spurred countless research into not only its efficacy, but also its safety, and overall health benefits, including fat loss.

A recent study on 83 obese patients over 24 weeks looked to examine the long-term health implications of a strict ketogenic diet (Hussein et al., 2004). The BMI (body mass index) of the participants was between 35.9±1.2 kg/m² and 39.4±1.0 kg/m². All participants were subjected to liver and renal function tests, and glucose and lipid profiles, using fasting blood samples, and a complete blood count. Thereafter, fasting blood samples were tested for total cholesterol levels, high-density lipoprotein (HDL) cholesterol (otherwise known as “good” cholesterol), low-density lipoprotein (LDL) cholesterol (known as “bad” cholesterol), triglycerides, blood sugar, urea and creatinine levels at the eighth, 16th and 24th week. In addition, weight and height measurements, and blood pressure were monitored at each visit. During the duration of the study participants received a diet consisting of 30g of carbohydrate, 1g/kg bodyweight protein, and 80% fat (via healthy high-fat foods). The participants saw a drastic reduction in weight, going from a mean bodyweight of 222.73lbs to 191.07lbs. In addition to the reduction in body weight and subsequent BMI the participants also showed a significant decrease from week 1 to week 24 in their total cholesterol as well as their triglycerides and blood glucose. The participants also saw a positive increase in the HDL cholesterol numbers.

And while many of you may be interested in the science surrounding the ketogenic diet and its many benefits (feel free to read through our other articles), perhaps you are here looking to learn how to implement the diet for weight loss, and not just losing water weight.

Keto, which focuses on low-carb foods, may be one of the least complicated diets out there, but due to the overwhelming amount of information in the form of blogs, websites, Instagram, Pinterest, and doctors, it can appear complicated.

But what the ketogenic diet boils down to is getting your body into ketosis (the metabolic state in which you burn fat for fuel versus glucose).

So how do you get started on your weight loss journey with the fat-burning ketogenic diet? Follow our five easy steps and we will have you on a healthy eating plan in no time!

Step One: Consult your Healthcare Provider and Take Your Measurements

Always consult your healthcare provider before making any lifestyle change, particularly if you are on medications, so they can advise you on proper precautions, run any necessary lab work, and also make them aware so they can monitor your progress and avoid any undesirable side effects (other than the keto flu, which is a bit of a right of passage).

If you are a diabetic you will especially want to talk with your healthcare provider as keto will have an effect on your blood glucose levels and you may need to adjust your insulin to ensure proper dosing. Once you get the okay from your healthcare provider, we recommend taking your body measurements, calculating both your BMI and your body fat percentage (your healthcare provider can help you with this), and get an accurate weight. All of this information will help you to personally monitor your progress. With any form of weight loss it’s easy to focus solely on the scale, but the scale is NOT the only way to measure success! And when you feel like giving up because you aren’t at a certain number, look back at your starting point and appreciate how far you have come!

Step Two: Know What Kinds of Foods to Eat on Keto

The ketogenic diet is a higher fat, moderately low protein, very low carbohydrate diet. This means that the majority of your calories will be coming from good sources of fat. But that does NOT mean you will only be eating sticks of butter and bacon grease! Nutrition is very important on the ketogenic diet. You need to make sure you are getting your “fuel” from whole foods. This means, vegetables, meat, dairy, oils, nuts, and berries (in moderation).

Sticking with whole foods makes things less complicated. When you look at “keto” prepackaged foods you need to sift through the ingredients looking for culprits that may not actually be keto-friendly. Read more about this in our article called Is This Keto Approved?. Also, learn how to calculate your macronutrients. It’s not just about calorie intake or carb intake; it’s about eating a diet of mostly healthy fats (coconut oil, olive oil, almond flour, macadamia nuts and more as listed below), moderate protein (grass-fed meat, chicken breasts and thighs, eggs, etcetera), and low-carb veggies (leafy greens, zucchini, bell peppers, green beans, and more). If you consume any fruit, you want to choose non-sugary berries that are low glycemic so they won’t cause a significant blood glucose spike, which in turn would affect your ability to stay in ketosis. More great options are in the infographic below:

Step Three: Calculating Macros and Calories

You have a basic idea of what you can eat. But how much should you eat? This is where the conflicting information starts. Now there are two different views on weight loss on keto. Some say you do not need to calorie restrict, just stick to keto calorie percentages alone (70% fats, 25% protein, and 5% carbohydrates) or with 20g of net carbs per day. (Note that net carbs are total carbs minus fiber.)

With this school of thought you would eat until satiated and stop. Eating more fats as needed to feel satiated. Now this has been shown to work in clinical studies and lead to weight loss. But in many of those studies the participants were morbid to morbidly obese and just decreasing carbohydrates alone would have resulted in a weight loss, especially for the short-term. The issue here is that many people that are overweight do not know what satiety is. They may feel they need to have the feeling of being “stuffed” or full to be satisfied.  So those people may be more likely to overeat, resulting in weight gain rather than losing weight.

The second school of thought is to track your macros (the amount of fat, protein, and calories you can have daily) and also have a caloric deficit. This is our preferred way as it seems to lead to more optimal results and ketone levels. For those looking to go this route, using a macro calculator such as MyMojoMacros will help you figure out the proper amount of protein and fats for your activity level as well as daily calories.

Step Four: Tracking The Keto Diet for Weight Loss

After you have decided on which method you would like to follow as far as calories and macros go you need to decide how you will track what you are eating. While pen and paper may be preferred for some, we love the simplicity of being able to use an app or website. We’ve recently reviewed a few of them so head over to that article to read the pros and cons of several of the most popular keto apps available for your mobile devices. Now here comes the tricky part. Once you have your macros, have your method of tracking, now you need to plan your meals so that you stay within your limits. We have always found that meal planning is the best way to stay on target. It is much easier to make adjustments to your day BEFORE you eat something. For us, that means tracking our breakfast, dinner, and snacking first. Then using any remaining macros to make a delicious nutrient-rich salad! If you need more fats you can add avocados, cheese, dressing or oils. If you need more protein you can add eggs or meat.

Step Five: Self-Experimentation on Keto Diet

Finally keep in mind that everyone’s body is different and reacts uniquely to foods, diets, and exercise. That means that foods that someone can have and stay in ketosis might kick you out. This is where monitoring your ketone and glucose levels will come in. Monitoring your levels and testing them before and after trying new foods will help you find what works best for you and your body. Your weight loss journey is just that, YOURS. That means you need to work at a pace that suits you. If that means starting slow and cutting out added sugars, sweeteners, and flour, making shopping lists for the right kind of nutrition, and working up to keto then that is what you need to do. If it means losing at a slower pace so that you feel more comfortable with all the change then that’s what you need to do. Keto can be a healthy sustainable way to lose weight and live. You need to think of it as a lifestyle change and not a “crash diet” to get you to your goal. And while the keto lifestyle is a great way to lose weight, you need to be in the right frame of mind to do so. Focus on your health, make small attainable goals (a few that have nothing to do with the scale), and stay positive. This is the key to success from the first week onward!

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What is a Calorie Deficit?

A calorie deficit is the same thing as a caloric deficit: it’s a shortage in the number of calories you should eat to maintain your current weight. 

People trying to lose weight intentionally operate at a calorie or caloric deficit for obvious reasons: if you lower your daily calorie intake to consume less than your body needs to maintain your current body weight (energy homeostasis), your body burns reserves (i.e. body fat) in order to function properly and consequently loses weight. 

What’s the Right Calorie Deficit to Lose Weight? 

To gain weight, you need to eat more calories than your body burns on a daily basis. So it makes sense that if you’re looking to lose weight, you need to craft a diet plan where you eat an amount of calories that totals less than your body burns on a daily basis.

To do this, you practice calorie counting and healthy eating and monitor your food intake. But, as with most things, the right deficit is not one size fits all. The correct total number of calories for you to operate at a safe deficit depends on a number of factors, including your sex, age, your weight, your height, your physical activity, and how much weight you want to lose.

To calculate your calorie deficit, you first determine your Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR) based on age, gender, height, and weight.  BMR and RMR are used interchangeably and refer to the number of calories you need to perform the most basic and essential functions like breathing. Then you factor in your daily activities to identify how many calories you need each day just to maintain your current weight. By knowing your daily calorie needs, you can calculate a calorie deficit based on your weight-loss goals.

There are calculators that can help you determine the right calorie deficit for you. These calculators determine your BMR or RMR, essentially how many calories you should eat to maintain energy homeostasis (your everyday functioning without losing weight), then tell you how many calories you need to eliminate (burn through exercise or more likely subtract from your daily caloric intake) to achieve your weight-loss goal.

Using a Macro Calculator to Determine the Right Calorie Deficit

If you’re attempting to lose weight, a macro calculator will help you determine a safe, sustainable calorie deficit—i.e. one that won’t make you so tired or hungry that you can’t stay on the diet. It will tell you how many calories you should eat to maintain your current weight, factoring in your sex, age, weight, height and activity level. Then it will tell you what percentage of calories you should cut daily to achieve your desired weight loss (the calorie deficit needed to reach your goal). 

A macro calculator will also tell you how many of your daily calories should come from fat, protein, and carbohydrates on a ketogenic diet. This, along with tracking what you eat so you don’t eat more than you think and so you also make sure to eat the right amounts of fat, protein, and carbs, is essential to successfully meeting your weight-loss goals. 

Fortunately, we have an easy and convenient calculator here on this website. The Keto-Mojo MyMojoMacros calculator  will individualize your macros (daily calories broken into fat, protein, and carbohydrates) for a ketogenic diet based on your personal data, activity level and fat-loss goals. Start calculating your macros here!

The Final Word

A calorie deficit is a shortage of calories needed to maintain your current weight. To lose weight through dieting, you need to determine the right calorie deficit to achieve your weight loss goals then craft eating habits supporting the deficit. The right calorie deficit for you depends on your sex, age, weight, height, activity level, and weight-loss goals. Using a macro calculator helps you best understand a caloric deficit that’s safe for losing weight in a healthy way, allows for success over a reasonable amount of time, and takes into account specific things about you and your body. Once you know the right calorie deficit for you, you can adjust your diet to eat less food or lower-calorie foods, control portion sizes, and of course eat fewer calories. As with all new diets, it’s a good idea to consult your physician or a registered dietitian before starting a new diet. 

The post What Is a Calorie Deficit and How Does it Help Weight Loss? appeared first on KETO-MOJO.

Some would argue that you could eat some sugar, if it falls within your daily macros (daily calories broken down into optimal amounts of fat, protein, and carbohydrates, the latter of which usually tops out at around 20 grams per day). But to follow a clean, health-minded path, you’ll want to save the day’s allotted carbs for more nutritious options, such as keto-friendly vegetables, which will make you feel healthier and more satisfied, not to mention help you break your sugar addiction, which will in turn stop you from craving more sugar and maintaining a sweet tooth. 

Breaking the Sugar Habit

So, yes, one of the great health benefits of the keto diet is ridding yourself of sugar cravings. But it doesn’t have to be a white-knuckle experience. There are wonderful non-caloric sugar substitutes that allow you to enjoy sweet rewards without carbs, blood-glucose spikes, addiction, or other adverse reactions, at least for most people. Like everything else, your reaction to sugar substitutes can be individual and we highly recommend you test some of the sugar alternatives mentioned below to make sure you’re not having adverse glucose reactions (i.e. spiked glucose levels) to them. 

Common Sugars to Avoid

Like we said above, sugar in any form is off limits on the keto diet. That means it’s time to say goodbye to these sweeteners as well as any packaged foods that contain them:

• Agave syrup
• Cane sugar / table sugar
• High-fructose corn syrup
• Honey
• Maple syrup
• Raw sugar
• Sugar
• Turbinado sugar
• Coconut sugar

So, what can you enjoy instead?

Alternative Sweeteners

Alternative sweeteners, or sugar replacements, lend all the sweetness to foods without all the calories and carbs. But they’re not all created equal in flavor or benefits. Most of them fall into three categories: natural sweeteners, sugar alcohols, and artificial sweeteners. We’ve broken them down here so you know the difference, but if you just want to know what sweeteners we recommend, skip this section and go straight to our recommendations.

Natural Sweeteners

Natural sweeteners are made from concentrated components of edible plants.

• Monk Fruit Extract: Monk fruit, known in China as luo han guo, has been used as a natural sweetener for thousands of years. It has zero calories, zero carbs, and is about 200 times sweeter than sugar. In powder form, it dissolves quickly and easily in liquids (perfect for tea or coffee!) Don’t use the granulated form for marinades or other liquid recipes; it dissolves when heated, then reconstructs when it cools.  Want to try a monk fruit sweetener? We like Lakanto brand, which makes substitutes for crystallized sugar, brown sugar, and even maple syrup.

• Allulose: Allulose is a popular sugar-like low-calorie sweeteners. It’s made up of a monosaccharide (a simple sugar) that is found in small quantities in wheat, and certain fruits, such as jackfruit, figs, raisins. The reason that allulose has no glycemic index or net carb content is that the body doesn’t metabolize it. Try this Rare Sugar Sweetener made with Non-Metabolizing Allulose!
• Stevia: Often called “sugar leaf,” and made from the plant Stevia rebaudiana,  is more than 150 times sweeter than regular sugar and easy to find in grocers and even restaurants. If you’ve tried it, you already know it may have a bitter aftertaste. You can find it in powder form and liquid concentrate, the latter of which is great for sweetening beverages. If you use it in baking, you’ll want to slowly add up to half as much Stevia as sugar, tasting along the way to ensure you don’t add too much.

Sugar Alcohols

Ever heard of “sugar alcohols”? We hadn’t either before going keto. But they’re your new best friends for baking, morning coffee, and more, and they come in forms similar to the types of sugars you’re used to enjoying.

Several sugar alcohols are found naturally in fruits and vegetables. However, some are processed from other sugars, such as from glucose in cornstarch. Some are carb-free, and others are low-carb sweeteners that contain about half the carbs of regular sugar. Available in granular, powdered, brown-sugar style, and even liquid form, all can be bought online, in specialty grocery stores, or on Amazon. (They have a sweet taste and are what usually sweetens sugar-free or low-carb packaged foods.) Regardless, they tend to be extra sweet, so use them judiciously when learning to bake with them. We’ve divided the zero-carb and lower-carb options below. You’ll want to stick with the zero-carb sweeteners.

Sugar Alcohols with Zero Net Carb Count

• Erythritol: Great tasting with the least digestive-issues side effects; one of the ingredients in some popular sweeteners such as Truvia, Swerve, and Stevia (including liquid Stevia), among others
• Xylitol: Commonly found in sugar-free chewing gums, mints, and toothpaste, this sweetener has a similar sweetness to sugar with 60% of the calories; may cause digestive symptoms such as gas, bloating and diarrhea.when consumed in large amounts
• Mannitol: Useful as a coating for hard candies, dried fruits, and chewing gums, it’s often included as an ingredient in candies and chewing gum; has a pleasant taste and mouthfeel
• Lactitol: Used as a replacement bulk sweetener for low-calorie foods with approximately 40% of the sweetness of sugar; popular for baking

Sugar Alcohols with Some Carb Count (Thus We Recommend Avoiding Them)

• Maltitol
• Sorbitol
• Isomalt

Artificial Sweeteners

Artificial sweeteners, made from plants or even sugar, are exponentially sweeter than regular sugar and are generally combined with maltodextrin or dextrose — sugars— as a carrying agent. They’re controversial in the keto community because of concerns that, in some people, it stalls weight loss or can raise blood sugar and adversely affect ketosis. The following two artificial sweeteners are popular, but not recommended:

• Sucralose (i.e. Splenda)
• Aspartame

Sweeteners We Recommend

The best sweeteners are those that have little effect on insulin levels and blood sugar levels; contain virtually no calories, no carbs, or fillers with hidden carbs; are high-quality with proven track records; and don’t have any bitter flavor or aftertaste. For that reason, we consider the following the best keto-friendly sweeteners: 

• Erythritol
• Monk fruit
• Stevia (or a blend of the two). 

Bonus: when used in combination, they seem to lessen any cooling sensation and cancel out any negative aftertaste.

The post What Are the Best Sugar Substitutes for a Low-Carb, Ketogenic Diet? appeared first on KETO-MOJO.

But did you know that you can biohack the keto biohack? In other words, if you employ certain practices, you can further elevate your results on the keto diet? This article tells you how. 

But before we get into details on how to hack it, let’s review how the keto diet works. 

What is Ketosis and How to Get into Ketosis

The ketogenic diet is a high-fat, low-carb regimen that promotes ketosis, a naturally occurring state where the body, deprived of carbs, converts fat into ketones (water-soluble molecules) and burns them for energy. In other words, the ketogenic diet is a biohack that forces your body to burn fat (and consequently improve health and increase weight loss). 

There are two main strategies for entering and staying in ketosis:

1. Following a ketogenic diet
2. Fasting

Following a keto diet means consuming about 70 percent of your calories from fat, 20 to 25 percent from protein, and five to 10 percent from carbs on an ongoing basis. Keeping carbs low and fat high is essential for entering and maintaining ketosis.

Fasting has a similar effect on your metabolism. When you fast, your cells run on body fat. The result, as with keto, is a fat-burning ketogenic state. 

Why, exactly, do these interventions promote ketosis? Simply put: following a keto diet and/or fasting promote ketosis because they keep blood sugar and insulin levels low. Low insulin, in turn, signals cells in your liver to start burning fat and producing ketones. So anything that keeps insulin low, or improves insulin function, is naturally ketogenic. 

Measuring Your Success On Keto

The keto diet is the only diet with a specific biomarker to track success: the ketone. Ketone levels are measurable at home by testing your blood, breath, or urine. (Of the three, blood-ketone testing is the most validated and reliable method.) As a general rule, if your blood measures ketone levels above 0.5 mmol/L, you’re in ketosis. 

MORE: Learn more about various types of ketone testing here. 

Testing your ketone and blood-glucose levels, understanding your test results, and learning how to affect them is key to successful biohacking via the keto diet. 

But don’t stop at ketone measurements and call it a day. A keto biohacker will track many other metrics, including the following:

• Bodyweight. If you’re trying to lose, maintain, or gain weight on keto, it’s important to step on the scale each day to confirm your efforts are working. Measure your weight first thing in the morning, before you’ve had anything to eat, for consistent and reliable bodyweight tracking.  

• Glucose levels. Your blood-glucose (or blood sugar) levels not only determine your diabetes risk, but also are a useful marker for general health. Optimally, blood-glucose levels should are between 80-100 mg/dl. Lower blood glucose generally means higher ketones. There are many meters that allow you to test your glucose levels at home, including the Keto-Mojo meter. 

• The glucose ketone index (GKI). The GKI is a calculation of the ratio of blood glucose to blood ketones. It gives a good picture of your overall metabolic health and state of ketosis. See this helpful guide to learn how and why to track your GKI. 

• Sleep quality. Most adults need eight to nine hours of sleep per night. At the most basic level, sleep tracking records when you go to bed at night, when you wake up, and how you feel in the morning. To really biohack your sleep, use a wearable device (like the Oura Ring), which tracks biomarkers like heart rate, body temperature, and motion to assess your sleep quality each night. Sleep quality can enhance ketosis by improving insulin sensitivity—crucial for remaining in a fat-burning state. 

• Mental function. How quickly am I getting work done today? Am I able to focus? How clear is my mind? A keto biohacker frequently asks herself such questions to assess if her keto diet is working and adjusts diet or lifestyle if refinement is needed.

• Exercise performance. The first rule of exercise is simple: Be active every day. If you want to go further, track times, reps, weights, and more with an app like MyFitnessPal. Seeing your numbers improve can be a big boost to your exercise motivation. And since exercise is ketogenic (it increases fat-burning), this is a very good thing. 
• Appetite. If you’re on a keto diet and craving snacks all the time, you may be doing something wrong. Ketosis, after all, is very effective at reducing hunger. See the following keto biohacks for possible fixes.  

5 Ways To Biohack the Keto Diet

Now that you know how and why the keto diet is a biohack itself, you can biohack the keto biohack! Following are five evidence-based recommendations for how to enter ketosis and feel better faster than you will if you simply begin eating a ketogenic diet.

#1: Mind your macros

As we mentioned, on a keto diet you must limit carbohydrates to a maximum of 10 percent of daily calories. Why? Because if you eat too many carbs, your rising blood sugar and insulin levels will kick you out ketosis.

If you’re new to keto, it’s probably not enough to simply eat with an aim for optimal daily macronutrients (macros). Hidden carbs are everywhere, so you’ll want to scrutinize labels whenever necessary and make a point of avoiding anything with sugar, starchy carbs (think wheat flour, starchy vegetables, rice, and more). But even more important is utilizing a macros-tracking app like Cronometer, which will make your carb intake crystal clear and help you avoid unintentionally overindulging. This simple hack can be the difference between success and failure on a keto diet. 

#2: Eat more salt 

On a keto diet, you need to work extra hard to prevent sodium deficiency because you’re likely eating less salt than before (unlike processed foods, a whole-foods keto diet contains little added salt) and you excrete more sodium through urine in a low-carb (aka ketogenic) state.

Sodium deficiency commonly leads to headaches, cramps, fatigue, or insomnia, and it’s so common for people new to the ketogenic diet that there’s a name for it: “the keto flu.” 

Here’s where the hack comes in: if you fix the deficiency, you fix the symptoms.

Or more plainly put, eat more salt and consider a high-sodium electrolyte supplement. A good place to start? Add 1,000 to 2,000 milligrams of sodium to your current intake (either by measuring out salt or taking an electrolyte supplement), and see if your energy levels improve.  

#3: Fast intermittently

The keto diet keeps insulin low, but fasting keeps it even lower. No food equals no insulin response. For this reason, intermittent fasting can accelerate your transition to a keto-adapted state.

If you’re new to fasting, start slow with 16-hour overnight fasts (meaning stop eating at a specific time at night, say 6pm, then don’t eat again until 16 hours later). Once you’re comfortable with this regimen, work your way up to longer daily fasts, or consider a weekly fasting program like 5:2. For more info on getting started, check out this helpful guide to fasting.  

#4: Exercise

All forms of exercise improve the function of insulin, your blood sugar boss. And when you improve insulin function, you need less insulin to do the same job. Expressed more simply: less insulin equals more ketosis.

Exercise is also ketogenic in and of itself. A long hike, for instance,will increase your ketone levels. This happens, most likely, because your body releases fatty acids (fat) during activity, which serve as fuel for ketone production. 

#5: Take MCT Oil

Medium chain triglyceride oil (MCT oil) is a form of saturated fat derived from coconut oil. It comes in a bottle and is available at most health food stores and well-stocked grocers. 

Unlike other fats, MCT oil bypasses most of the gut and heads straight to your liver for ketone production, consequently effortlessly boosting your ketone levels. (In one study, older adults supplementing MCT oil saw a boost in both ketone production and mental performance.)

So, supplementing your diet with 1 to 2 tablespoons of MCT oil per day is a quick way to boost ketone levels. It’s not a substitute for the keto diet, but it’s a good keto biohack to have in your toolbelt if you want to enter higher, more therapeutic levels of ketosis.  

The Final Word

You don’t need fancy gadgets or gene splicing to biohack the keto diet. You just need an understanding of ketosis and how to biohack your keto diet through various means, including keeping carbs low and fat high, getting enough sodium, intermittent fasting, exercising, and adding MCT oil to your diet.

Finally, to confirm you’re succeeding on keto, track your ketone levels, bodyweight, body measurements, energy, mood, and mental acuity; they should be improving with your efforts. Happy biohacking. 

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