garydvandyke

[garydvandyke]

The Best Low-Carb Homemade Beef Jerky

Have you ever tried making your own beef jerky? It's a healthy snack that is high in protein and almost zero-carb. Making jerky at home is really easy and you won't even need a dehydrator. All you need is an oven!

I love making low-carb jerky because it's a fantastic travel-friendly snack — it lasts for months without refrigeration. Dehydration (removing water from food) helps preserve it, and using salt adds another level of protection.

I keep some jerky at hand when I travel, or just in case I get hungry and have no time to cook. It's also ideal for camping and even makes a great edible gift.

Why Make Your Own Jerky?

Most jerky products contain sugar, MSGs, caramel colouring and starches. Although there are a few sugar-free products that are made with simple whole foods and organic meat, they can be really pricey. Homemade jerky is not just delicious, it's a lot less expensive and you have complete control over what's going into it.

How to Make the Best Homemade Jerky

It's really simple — you just need to follow the following steps:

Use lean meat cuts and part-freeze them to make them easy to slice.

Using a sharp knife, slice as thin as you can.

Marinate the sliced meat (ideally overnight).

Dehydrate on oven racks with a tray positioned in the bottom part to collect the juices, and leave the oven door slightly open using a wooden spoon so that the meat dehydrates rather than cooks.

When done, leave at room temperature to cool down and dry out.

Store in a sealed jar at room temperature for months.

Tweaks & Substitutions

This homemade jerky recipe is so versatile! You can skip the sweetener, add herbs or sub any of the spices with your favourites. To make the marinade, I used coconut aminos but feel free to swap it with tamari sauce (fermented gluten-free soy sauce) if you can tolerate it. If you can't eat beef or simply want to try other equally delicious options, try lean pork such as tenderloin, chicken, turkey or duck breasts (without the skin). The options are endless! Just remember to use lean cuts as excess fat would slow down the dehydration process.

Compared to most recipes you'll find online, mine uses less marinade, just enough to add flavour without wasting ingredients. In fact, I found that using less marinade that is more concentrated makes the jerky more flavourful.

If you don't like your jerky too hard or chewy, make sure to cut it against the grain, or try this Soft & Tender Beef Jerky made with ground meat that also includes a quick video tutorial.

Now let's make some jerky — I hope you like it as much as I do!

Preparation time

Hands-on: 20 minutes Overall: 12 hours

Nutritional values (per serving, 57 g/ 2 oz)

Total Carbs 2.8 grams Fiber 0.5 grams Net Carbs 2.4 grams Protein 30.2 grams Fat 7.7 grams of which Saturated 2.8 grams Energy 209 kcal Magnesium 44 mg (11% RDA) Potassium 522 mg (26% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (61%), fat (34%)

Ingredients (makes about 450 g/ 1 lb jerky)

1.1 kg lean beef such as skirt, flank, brisket, top round or sirloin (2.5 lbs) - the leaner the meat, the better

1/2 cup coconut aminos or tamari sauce (120 ml/ 4 fl oz)

2 tbsp fish sauce or more coconut aminos (30 ml)

1 tbsp coconut vinegar or apple cider vinegar (15 ml)

2 tsp onion powder

2 tsp garlic powder

1 tsp smoked paprika

1 tbsp coarse black pepper

1-2 tsp smoked sea salt or plain sea salt (I used 2 tsp)

2 tbsp brown sugar substitute such as Sukrin Gold or just use Erythritol or Swerve (20 g/ 0.7 oz)

Optional: 1 tbsp chile pepper flakes or 1/2 tsp cayenne pepper

Instructions

Before you slice the meat, place it in the freezer for 1 to 2 hours. The aim is to part-freeze it so that it's easy to slice really thin.

Once ready, use a sharp knife and slice the meat into long strips as thin as you can. I slice mine to less than 1/2 cm (1/4 inch). You can also ask you butcher to slice it for you. Note: Slice the jerky to your preference. Slicing the meat against the grain will result in jerky that is easier to chew as it will break more easily as you chew it. If you slice it with the grain, it will be more chewy and harder to break apart.

Prepare the marinade by mixing the coconut aminos, fish sauce, coconut vinegar, onion powder, garlic powder, smoked paprika, freshly ground coarse black pepper, smoked salt and brown sugar substitute. Optionally, add chile flakes or cayenne pepper if you want to add some heat.

Use a baking tray deep enough to fit all the meat. Brush the bottom of the tray with some marinade. Place the first layer of the meat slices inside the tray and brush the tops with the marinade.

Place another meat layer on top and brush again with more marinade.

Repeat until all of the slices are in the tray. Cover with a cling film. Place in the fridge for 8 hours to marinate, or ideally overnight.

When the meat is ready, preheat the oven to 70 °C/ 160 °F (fan assisted), or 90 °C/ 195 °F (conventional). Lay the slices on clean racks (or a heatproof wire rack or a mesh net tray) and transfer into the top part of the oven. Note: Keeping the oven door slightly open will help dehydrating the meat without cooking it. A wooden spoon or a crunched can inserted in the top of the door work best. Thanks to The Art of Manliness for this great tip!

Place a baking tray in the bottom section of your oven ready to collect all of the juices dripping from the meat (otherwise your oven will get really messy).

Dehydrate for 3 to 4 hours. The exact time depends on the thickness and position of the racks. The top rack will dehydrate faster than any racks below as the juices will drip down.

The jerky is done when it’s dry and it snaps when you bend it. Remove the jerky from the oven and let it cool down. You can leave it out for up to 24 hours. The longer you leave it, the drier it will get. Storage: Properly dehydrated jerky is travel-friendly. Keep it in a sealed jar or a Ziploc bag at room temperature for 3-4 months.

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#The Best Low-Carb Homemade Beef Jerky

[garydvandyke]

Savory Keto Veggie Loaf

Any other avocado toast fans out there?

This loaf is my favorite way to enjoy avo toast — I like to toast the slices and then spread with avocado mixed with a little lemon juice, salt and pepper — not only is this a far healthier and filling way that spreading avocado on bread, it’s also far tastier as this loaf is delicious on its own.

To lower the carb content, you can use zucchini only as the vegetable content (though it’s tastier with all three vegetables). You can also change up the seeds with nuts if you prefer, and add in some dried herbs to change the flavour profile.

This loaf freezes really well, which makes it a great make-ahead meal option. Simply take a slice out of the freezer and pop it in the toaster for a quick and easy breakfast or snack.

Preparation time

Hands-on: 15 minutes Overall: 70-85 minutes

Nutritional values (per serving)

Total Carbs 6.8 grams Fiber 3 grams Net Carbs 3.8 grams Protein 6.7 grams Fat 14.6 grams of which Saturated 5 grams Energy 175 kcal Magnesium 63 mg (16% RDA) Potassium 302 mg (15% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (15%), fat (76%)

Ingredients (makes 12 slices)

1 cup almond flour (100 g/ 3.5 oz)

1/2 cup mixed seeds (65 g/ 2.3 oz) (I used pumpkin, flax seeds, sunflower, sesame)

1/3 cup coconut flour (40 g/ 1.4 oz)

2 tbsp psyllium husks (8 g/ 0.3 oz)

1 large grated zucchini (320 g/ 11.3 oz)

1 small grated carrot (50 g/ 1.8 oz)

1 cup grated pumpkin (115 g/ 4.1 oz)

4 extra large eggs (55 g/ 1.9 oz)

1/4 cup ghee or coconut oil (60 ml/ 2 fl oz)

1 tbsp smoked paprika

2 tsp ground cumin

2 tsp baking powder

2 tsp pink Himalayan salt, or to taste

2 tbsp mixed seeds, to garnish

Instructions

Heat oven to 170 °C/ 340 °F (conventional) or 160 °C/ 320 °F (fan forced). Combine the dry ingredients (almond meal, spices, salt, coconut flour and psyllium, and seeds and baking powder) in a bowl.

Grate veggies and stir through ghee and eggs in a separate bowl, then add dry mix to veggie mix and stir to combine. The mixture will be fairly dry.

Pour into a loaf pan and press down lightly, then sprinkle with mixed seeds.

Bake uncovered 55-70 minutes until a skewer comes out clean.

Allow to cool 30 mins or so in pan then move to cooling rack.

Store in a sealed container in the fridge up to 5 days. Reheat or toast before serving. For longer storage, pre-cut and freeze for up to 3 months.

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#Savory Keto Veggie Loaf

[garydvandyke]

Healthy Soul Food Chicken Meatball Soup

There’s nothing like a good chicken soup to whip up if you’re feeling under the weather or in need of some good nourishing comfort soup.

This Soul Food Chicken Meatball Soup is my fun spin on chicken soup with super tasty blender meatballs that take minutes to prepare. It's great if you’re starting out on a low-carb diet and suffering with keto-flu. It's full of electrolytes and gut healing broth that will help starve of symptoms.

This recipe makes 3 to 4 generous servings that can be served as mains, or 6 to 8 appetiser sized servings.

Preparation time

Hands-on: 15 minutes Overall: 20-30 minutes

Nutritional values (per serving, about 2 1/2 cups)

Total Carbs 8.6 grams Fiber 2.5 grams Net Carbs 6.1 grams Protein 32.1 grams Fat 19.2 grams of which Saturated 8.5 grams Energy 334 kcal Magnesium 228 mg (57% RDA) Potassium 1,270 mg (64% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (39%), fat (53%)

Ingredients (makes 4 servings) Chicken meatballs:

2 chicken breasts (450 g/ 1 lb)

1/2 brown onion, cut into wedges (35 g/ 1.2 oz)

2 garlic cloves, roughly chopped

1 tbsp tomato puree (15 g/ 0.5 oz)

2 tbsp chopped parsley

1/2 tsp sea salt

1/4 tsp cracked black pepper

1 tbsp ghee (15 ml)

Soup:

2 tbsp ghee, butter or coconut oil (30 ml)

1/2 brown onion, chopped (35 g/ 1.2 oz)

2 medium celery sticks, chopped (100 g/ 3.5 oz)

2 medium carrots, chopped (120 g/ 4.2 oz)

6 cups chicken stock (1.5 L/ 34 fl oz)

1 tsp dried thyme

1/2 tsp sea salt, or to taste

1/4 tsp cracked black pepper, or to taste

2 cups chopped kale (100 g/ 3.5 oz)

1 tbsp chopped parsley

Optional: few sprigs of fresh thyme

Instructions

Preheat the oven to 180 °C/ 355 °F (fan assisted) or 200 °C/ 390 °F (conventional).

Make the meatballs by placing all the chicken meatball ingredients in a food processor and blitzing until combined.

Roll into small meatballs. The mix should make 16-20 meatballs in total (about 28 g/ 1 oz each).

Place the chicken meatballs on a greaseproof lined baking tray. Brush with 1 tablespoon of melted ghee. Bake in the oven for about 20 minutes until cooked through and golden. Note: If you are short on time, skip the baking and simply add the raw meatballs to the soup after you pour in the stock (step 6).

Meanwhile, prepare the soup. Melt the butter in a pan and fry the onion, celery and carrot on a medium-low heat for 4–5 minutes, or until they start to soften.

Add the stock, thyme and season. Bring to the boil then reduce the heat to medium-low and simmer for 15 minutes.

Add the kale for 1–2 minutes until it softens.

Taste, adjust seasoning as required. Stir through fresh parsley and top with chicken meatballs.

Enjoy hot or let it cool down. Store in the fridge for up to 4 days, or frozen for 3 months.

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#Healthy Soul Food Chicken Meatball Soup

[garydvandyke]

Keto Salted Chocolate Olive Oil Mousse

You guys know how I feel about chocolate by now, surely? I mean, it’s practically the perfect food group. That’s my story and I’m sticking to it.

Using olive oil instead of cream in this mousse makes it rich and silky and so decadent. You’ll be surprised at how such a simple change can create a completely different keto dessert that is also dairy-free.

Perfect for a low-carb dinner party, or any Wednesday. Enjoy!

Preparation time

Hands-on: 20 minutes Overall: 20 minutes

Nutritional values (per serving)

Total Carbs 5.6 grams Fiber 1.7 grams Net Carbs 4 grams Protein 6.7 grams Fat 29.3 grams of which Saturated 10.2 grams Energy 298 kcal Magnesium 62 mg (16% RDA) Potassium 243 mg (12% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (9%), fat (86%)

Ingredients (makes 6 servings)

4 large eggs, separated

1 1/2 bars 90% dark chocolate (150 g/ 5.3 oz)

1/3 cup olive oil (mild flavoured, not extra virgin) (80 ml/ 2.7 fl oz)

1/2 tsp sea salt

4 tbsp confectioners Swerve or powdered Erythritol (40 g/ 1.4 oz)

1/2 tsp vanilla bean powder or 1-2 tsp sugar-free vanilla extract

Note: You can also use 85% dark chocolate (minimum) or sugar-free chocolate such as Lily's or make your own sugar-free chocolate.

Instructions

Break the chocolate into pieces.

Place the chocolate in a bowl over a pan of simmering water until smooth.

Slowly add the olive oil, in a drizzle, whisking the whole time. Once the oil is combined, set the chocolate mixture aside to cool. Note: Note that if you add the oil all at once, it will separate and refuse to come together. I tell you this from experience.

Place the egg yolks in a small mixer bowl and beat them until pale and creamy.

Place the egg whites into a larger bowl and whisk them until soft peaks form, then add the vanilla powder and then the Swerve in small amounts, whisking well in between additions.

Fold the chocolate mixture through the egg yolks gently. Take the chocolate and yolk mixture and fold it very gently through the egg whites.

Spoon the mousse into serving glasses. This makes six servings, but I only had four pretty glasses, so the other two servings were in different glasses. Now, if you needed to, you could eat this straight away. It is thick enough to eat with a spoon at this point, but I recommend placing it in the fridge for two hours to firm it up even further.

Store in the refrigerator for up to five days. The outside of the mousse will discolour slightly if exposed to the air in the fridge, so try to cover them with cling wrap.

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#Keto Salted Chocolate Olive Oil Mousse

[garydvandyke]

Is Vegan Keto Possible?

Disclaimers: veganism is about ethics. This article is not about ethics, it’s just to show it’s totally possible to reduce your consumption of animal foods and carbohydrates simultaneously. I said it wasn’t about ethics, but many vegans are A-OK with eating oysters and oysters SMOKE steak as a source of vitamin B12. Otherwise just take a B12 pill. Some nutritional yeast products are also good sources of B12. And DHA (algal or spirulina if you prefer).

Is Vegan Keto Doable?

Yes, absolutely, and there are a number of online groups (eg, /r/veganketo) available for advice, tips, suggestions, etc.

The idea of this “Eco-Atkins” diet was explored in a 1 month long, highly controlled pilot study in 2009 (1) and a 6 month, ad lib follow-up study in 2014 (2).

What Are the Studies on Vegan Keto?

Since this diet is somewhat foreign to many, dividing the study like that made sense: during the first part, all of the food was provided in a hypocaloric context. This accomplished a couple things:

It “taught” the participants what kind of foods they could eat on this diet, such that in the 6-month follow-up they were better able to stick to the diet.

Providing it in a hypocaloric context ensured all of the food was eaten and they were seeing a genuine change in the animal content of the diets and not differences in calorie intake or weight loss.

During the second part of the study, the participants were free to eat as much as they wanted, so if the diets differently influenced hunger and appetite, we would see a difference in body weight.

My only recommendation for plant-based fats would be to stick with coconut oil, cocoa butter, and avocado, and steer away from other common seed oils like canola and corn oils.

Results

By design, both groups lost weight and there was no differences between the groups:

And interestingly, the low carb plant-based group was actually more satisfied with their diet! This didn’t manifest in more weight loss because the calories were identical in both groups and they were advised to maintain normal physical activity.

And what happened after 6 months of ad lib feeding? Well, that satiety paid off for the low carb plant-based dieters:

The participants in the plant-based group also experienced a significant reduction in LDL cholesterol.

Why Vegan Keto?

Most people come to veganism due to ethical concerns. That is fine. Nutrition-wise, there are few reasons to follow a vegan approach.

Make sure you are getting all the nutrients you need by including a variety of low-carb foods into your diet. You can find plenty of vegan keto recipes here, both sweet and savory. Some recipes include vegan-friendly alternatives so make sure to check our swap tips.

What About Protein on a Vegan Keto Diet?

Vegans generally have no problems getting enough protein. Literally, all plants have protein.

Getting high protein while maintaining nutritional ketosis may require vegan-friendly protein supplements, and there are many of them, but getting adequate protein is still no problem. My only recommendation would be to incorporate them into mixed meals. That is, don’t rely on only one source of protein in any meals. This goes for non-vegans, too.

Oysters are a great source of vitamins, minerals, essential fatty acids, and low carb protein. Kinda like a vegan multivitamin supplement.

Take Home Message

Again, this article isn’t about the ethics of veganism; I think that as long as you’re getting enough high quality protein, vitamins & minerals, it’s perfectly fine to reduce your consumption of animal foods.

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#Is Vegan Keto Possible?

[garydvandyke]

Kristina Lost over 100 pounds on Keto Without Exercising

Kristina, who recently shared her journey with losing 100 over pounds with POPSUGAR, adopted the ketogenic diet.

She is proof that it all starts with a choice and a plan, her circumstances were not ideal to start, she dealt with the following life challanges:

A friend’s unexpected death

Quitting her job

And moving to a new graduate school program across the country

How it Started

A choice! And a Plan!

She points out “Don’t feel like you have to know EVERYTHING when you start. I’m still learning new things about keto now, three years in! Get the basics, and figure it out as you go.”

In March 2014 she researched Keto on  Reddit. After doing a few hours of research, she made the switch.

She made a plan and tracked her Keto Macros and said “Not everyone on keto tracks all their food, but it works for me”

Starting in at around 250 pounds, she hit 100 pounds weight loss on her 25th birthday (Nov. 4, 2016)

  When she met her initial goal

Not everything always goes to plan and you may hover around a weight, and have a few set backs at times, I know this well, Kristina says “A few stumbles are bound to happen on any weight-loss journey, “but I’m back at it and super close to a new low weight.”

  What Advice Does Kristina Offer

“Making it a habit. Eating low-carb just became . . . what I did. A habit. Same with going to the gym five times a week. It was hard to adjust at first, and there were lots of days that I just wanted to go home and be lazy, but I pushed myself to make it a habit. Now it feels weird NOT to go to the gym! I love the saying that’s something like, ‘People say motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.’ You have to make the choice to commit to it every day.”

For loosing weight found Tracking Food in Keto Helpful.

For my first year I just focused on diet,  I knew that if I changed too much, too fast, I’d burn out and quit.

I drink at least a gallon of water a day, but don’t snack.

I’ve tried to cut out snacks since the beginning, because I much prefer having a full meal.

I shared my journey on Instagram and found it a huge motivator, for when i was ready for the gym.

  Whats Next for Kristina

She is now focusing on her building muscle aspect of her journey and says:

“Right now I’m trying out new macros and going for high-protein, moderate-fat — I want to build muscles! But it’s still very low-carb.”

Her Final piece of advice is “Don’t feel like you have to make a huge lifestyle change all at once. You don’t need to eat totally clean AND live in the gym AND get a Fitbit AND start juicing AND do a detox, or whatever. Start where you start. That’s better than nothing.”

  2019 Update

Sadly due to life circumstances, Kristina is no longer doing Keto, the way I personally have structured my diet is much more flexible than stand Keto and have been doing it for over 6 years, I hope one day to share this structure with others as I personally feel that the limited published version is too restrictive. Here is a blog post from her blog:

Wow, I sure stopped writing on here, didn’t I?

It’s been almost a year since my last blog post — woops. The last year has been hard. Really hard. My chronic hives flared up in late January and didn’t get resolved until May. That was months of pain, discomfort, and hopelessness. A chronic illness really takes it out of you. Not to mention, other things in my home life were…not going so great, let’s say that. I dealt with it by eating…. a lot. A lot a lot. It all came to a head in mid-March and I decided I needed to change my life. In May, I finally called it quits with keto after months of carb bingeing, getting back into keto for 4 -5 days, carb bingeing, getting back into keto….etc. It wasn’t healthy, physically or mentally. In August, I left my job and moved to Texas to live with my boyfriend, Justin, whom I’ve been with since 2015. And it was scary! And hard! And a lot of adulting stuff. Since then, I’ve been settling in and looking for work (ahhhhhhhh, the most soul-sucking of activities) and gettin used to life here. For a while, I didn’t notice the difference between normal stress and depression-stress. I figured it was supposed to be this hard — moving, changing your life, all that stuff. But eventually I figured it out: my meds weren’t working the way they needed to anymore. I’ve been on antidepressants for many years. I don’t like to talk about it because of course, the dumb stigma surrounding it, and having had ‘friends’ throw it in my face in the past (they are not friends. Anyone who uses your mental health against you is not a friend and you need to cut them out of your life). But that’s the truth. I need medication to make my brain work like a normal brain. Anyway. As other people on psychoactive medication know, the process of finding a new medication is long and hard. I’ve been tapering off my main antidepressant (viibryd, for those who have asked) since December. Today is the first day of trying a new one (effexor) and I’m hopeful but cautious. Side effects can be rough. It can take weeks to months to know if it’s working. But I’m trying. While tapering, my anxiety went through the roof. I’d somehow taken viibryd for nearly 4 years without knowing it was also an anti-anxiety   I really just thought I’d *gotten over* being anxious. L M A O O O O O O GIRL. I did not. And then came the apathy. Just…. a flat, gray, uncaring about anything. Eating too much? I don’t care. Skipping the gym? Don’t care. Staying in bed all day? Don’t care. Neglecting instagram, isolating from my friends? Don’t care. It may be a hard slog for the….well, the foreseeable future, to be honest. I don’t know if this med will work for me. I don’t know when I’ll know. But I am so. tired. of my own crap at this point that I’m gritting my teeth and doing things again. I turned my step notifications back on on my fitbit. I’m going to actually try to hit my step goal more than never. I’m going to eat in a deficit, even if it’s just a small one. I’m going to go to the gym. So that’s that! That’s my life right now! Mental health is hard and bad mental health makes lots of things very hard, and that’s just reality! It’s 1:30 PM and I’m still in my pajamas but I *have* left the apartment today, and I *will* go to the gym later. I’m trying. And I’ll try to write on here…………. again…….. ?? with much less of a gap in between posts.

Wow, I sure stopped writing on here, didn’t I?

SOURCE

The post Kristina Lost over 100 pounds on Keto Without Exercising appeared first on Keto Island.

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#Kristina Lost over 100 pounds on Keto Without Exercising

[garydvandyke]

ketosis in 4 simple steps

I find explaining how to maintain a ketosis in my ketogenic diet in 4 simple steps, I am interested in yours too, please comment below what helps you.

1. Keep it simple i.e. no Franken food (quest bars etc) go for beautiful green vegetables, especially broccoli, zucchini and spinach.

2. Be harder on myself than others i.e. demonstrate a lot of self-discipline, it is very easy to get back on the slippery path to carbohydrate hell. It starts with “I’ll just have one slice of cake” which leads to “low-sugar ice cream” which leads to demolishing 100g chocolate block which leads to 5kg on the scale magically appearing.

3. Repeat, repeat, repeat. Yes bacon and eggs can get a little boring but it works.

4. You are not really hungry – you don’t really need those macadamia nuts and peanut but with salt sprinkled on top or a bowl of whipped cream – satisfy your boredom with more water.

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#ketosis in 4 simple steps

[garydvandyke]

Kimmy shares how she lost 110 pounds on Keto

Welcome back to another inspiring interview on Ketoisland. In today’s interview, I would like to present Kim from Queensland Australia, she has been following a Keto lifestyle for over 15 months and has lost an amazing 110 pounds (50kg). Considering how far she has come, we can definitely learn a lot from her journey and experience.

Hi Kim, can you tell us a little about yourselves? Hi I’m Kim I’m 39 from Queensland Australia. I chose the keto lifestyle as I had gotten very overweight reaching 120kg and then becoming very ill with a rare autoimmune disease. The keto diet has helped immensely with my symptoms I’m now not far off my goal weight of 143 pounds (65kg)

What is Myositis, and how much had your health declined, what was your daily life like? Myositis is a muscle disease which your immune system attacks its own muscle fibres causing inflammation pain and stiffness and deterioration of the muscles.  My life has changed a lot I can’t do a lot of the things I used to do. I was a big walker before myositis i loved keeping active it helped my depression that also suffer with. Now I can only manage a short stroll and I find doing daily chores a lot harder.

There was a moment when you were confronted chemotherapy to help your Myositis, what happened? Yes they offered me chemotherapy drugs when I was first diagnosed at this stage I was pretty much bed ridden my mum had to shower me get me dressed and do my hair.

How did you discover Keto and how important was research? I came across Keto around the same time I was offered chemotherapy drugs. It was a blessing in disguise really,  after reading it can help with autoimmune disease and cancer I decided there and then to give it a go. I did a lot of research and keto sounded just what I needed.

As we all know, getting yourself mentally ready to make an adjustment isn’t easy, for others looking at making an adjustment, can you offer any advice? I say go for it do your research there’s a lot of information our there and once your ready to start you will be amazed how easy it is. Keep your meals simple and enjoy the journey.

What is one of your favourite Keto recipe / foods? My favourite is cauliflower I never new how many dishes u could make using just a cauliflower prior to keto.  And its so low in carbs u can mash it to replace potatoes. Turn it into rice and even make hash browns. I also love keto chocolate mousse. I never feel like I’m missing out on Keto.

For people following a Ketogenic diet, what motivational tip or advice would you like to share? For people doing Keto, I congratulate you for making a great decision in turning your life around, keep with it the benefits are amazing.

[easy-image-collage id=1640]

Any advice for people following a Keto diet and their weight loss has stalled? On my journey I’ve had many stalls the advice I would give is try not to focus to much on the scales.  keep with it. Take lots of progress pics and take measurements once a month.

And for anyone reading this that is looking at getting started into a ketogenic lifestyle what advice would you give them? If you have bad health or overweight or simply just wanting a healthy lifestyle I recommend the Keto lifestyle. It may be a little hard in the beginning but you will be amazed how easy it gets  the benefits are amazing and the food delicious. Once u start seeing the benefits u will have wished u had found it sooner.

And Instagram, I love helping people with the Keto lifestyle u can follow my blogs at:

lchf with Kimmy  https://www.facebook.com/kimslchf

www.instagram.com/kimslchf

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#Kimmy shares how she lost 110 pounds on Keto

[garydvandyke]

See how Jessica dropped over 125 pounds

We are back with another amazing interview of someone living an LCHF lifestyle! In today’s interview I would like to present Jessica, she has been fallowing a LCHF lifestyle for over 9 months and lost over 57 kg. So, we can definitely learn a lot from her journey and experience.

Hi Jessica, can you tell us a little about yourselves? My name is Jess and I’m 25 years old and currently a stay at mum of two beautiful kids.

At what moment or event started your LCHF weight loss journey and what became your why? Earlier this year I went to my local GP to fill a script. He asked me to jump on the scales and my heart automatically sank. I knew it wasn’t going to be a good outcome. That day I weighed 142 Kilos (313 Pounds) . I was devastated, I didn’t realise  my weight has gotten so high. I completely broke down in front of him. He explained to me that it wasn’t my fault due to my insulin resistance. I went home, cried some more and then decided that I absolutely has to do something. That’s when I found LCHF and it effectively reduces insulin.

As we all know, getting yourself mentally ready to make an adjustment isn’t easy, for others looking at making an adjustment, can you offer any advice? I think that research key. Knowing what carbs and sugar really do to your body makes it that much easier to make the adjustment. Spend some time reading and jump on YouTube, it’s a great resource.

What is one of your favourite LCHF recipe / foods? I think my favourite recipe would have to be the cheese sauce. It’s super versatile and a great source of fat. You can put it with anything. I love it with baby spinach and chicken thigh.

For people currently doing LCHF what motivational tip or advice would you like to share? Don’t ever give up. Some days will be harder than others, some days will be easy as! There will be times where you slip up but its just a bad day. Never throw it all away because of one day!

Any advise for people following a LCHF diet and their weight loss has stalled? Stalls are bound to happen but sometimes I’ve found for me that changing something little will break the stall. Things like watching my dairy intake but most of the time an extended fast will get things moving again.

And for anyone reading this that is looking at getting stated into a LCHF lifestyle what advice would you give them? Don’t think of LCHF as a ‘diet’ think of it as a lifestyle. Let it be the new way that you have decided to live your life.

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Roasted Macadamia Nuts

I love roasted Macadamia Nuts, but I love the flavor of roasting my own Macadamia Nuts marinated in their own oils.

Macadamia nuts originated in my home country Australia, and were a popular food with the indigenous Australians, the Oil from the nut was often extracted and used for medicinal purposes and cosmetic purposes like a base for face and body paints.

The nut went by several names by the various indigenous tribes, including “Kindal-Kindal,” “Burrawang” and “Boombera.” The nut also became known by Europeans as “Bauple nut,” Bush nut,” and the “Queensland nut.”

It wasn’t until 1858, that German Botanist, Baron Ferdinand Von Mueller, named the nut after his friend, Dr. John Macadam.

As a natural, whole food, macadamia nuts, contain high amounts vitamins and minerals, including Potassium, Phosphorus, Magnesium and calcium, B1, B2, B5, B6, Vit. E, plus niacin and folate.

And with 80% fat per weight, they are truly a Keto friendly Nut. If you live in Australia, personally I have found that Aldi’s, Raw Macadamia Nuts are the cheapest. Or check the best ones I have found on Amazon below, and start making your own Roasted Macadamia Nuts.

CHECK PRICE ON AMAZON

Roasted Macadamia Nuts Recipe Roasted Macadamia Nuts

How to roast your own raw Macadamia Nuts

400 grams Raw Macadamia Nuts

1 tbsp Macadamia Nut Oil

Pre-heat oven to 180C / 356F

Spread raw Macadamia Nuts in cooking tray

Put in oven and Cook for 7min, then take out oven, move nuts with wooden spoon and drizzle macadamia nut oil, then put back in oven and cook for further 4mins

Take out oven and sprinkle sea-salt over nuts, and place into storage container.

Enjoy!

Here is a list per 100g of the nutrients found in Macadamia Nuts:

Vitamins Folates 11 mcg 3% Niacin 2.473 mg 15% Pantothenic acid 0.758 mg 15% Pyridoxine 0.275 mg 21% Riboflavin 0.162 mg 12% Thiamin 1.195 mg 100% Vitamin A 0 IU 0% Vitamin C 1.2 mg 2% Vitamin E 0.24 mg 1.5% Electrolytes Sodium 5 mg 0% Potassium 368 mg 8% Minerals Calcium 85 mg 8.5% Copper 0.756 mg 84% Iron 3.69 mg 46% Magnesium 130 mg 32.5% Manganese 4.131 mg 180% Phosphorus 188 mg 27% Selenium 3.6 mcg 6.5% Zinc 1.30 mg 11%

(Source: USDA National Nutrient data base)

Click the following link for more Keto Friendly Snack Recipes.

CHECK PRICE ON AMAZON

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Cloud Bread

Disclosure: this post contains affiliate links for your convenience.

Whatever you call them, Cloud Bread, Diet Revolution Rolls or Ooopsie Rolls, cloud bread is an awesome recipe so you can enjoy an awesome ham sandwich for lunch or use as burger buns for your next cook out – this recipe is in my favourite keto bread recipes folder.

Enjoy!

I made this recipe using a 2 shallow muffin top 15.75×11 pans to make 12 cloud breads.

This Tray is perfect to make Cloud Breads.

Cloud Bread

6 eggs separated

100 grams philadelphia cream cheese (softened)

1 teaspoon cream of tartar (in whites)

1/4 teaspoon cream of tartar (in yolks)

1.5 tablespoons Stevia (Can use herbs instead for savoury option)

pinch himalayan salt

Preparation

Preheat the oven to 300 degrees F / 160 C.

Coat pie tins with butter

In two separate bowls separate the eggs whites and yolks very carefully, making sure no yolk gets in the whites.

Yolk Bowl

Mix together the egg yolks, himalayan salt, cream cheese, cream of tartar and the sweetener until smooth. (I used a stick blender)

Egg White Bowl

Add cream of tartar to the egg whites and beat the whites on high speed until they are white fluffy and form stiff peaks. (I used an egg beater)

To Mix Together

Pour Yolk bowl into Egg White Bowl and using a butter knife gently fold in the Yolk mixture into the Egg White Bowl

Cooking

Using a ladle spoon mixture into the 10 pie tins.

Bake on the middle rack for approximately 25minutes. Cooking times may vary, when they are ready tops are golden brown.

Remove from the tins (I use a spatula) and cool on a rack or cutting board.

When fresh they are crumbly when they cool and stored overnight in a Tupperware container with a paper towel to line to container to avoid any moisture making them soft and it will change consistency to a softer bread texture that is nice and chewy.

Nutritional Information

Serving Size 2 Clouds:

Fat = 6.2g

Protein = 4.2g

Carbs = 0.8g

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[garydvandyke]

Thiamine Affects Gut Bacteria

A new study published September 26, 2017 from Zachary A. Costliow, Patrick H. Degnan at the University of Illinois points out that all gut microbes require thiamine, (Vitamin B1).

They discovered that the gut microbe Bacteroidetes can make their own endogenously,take it in from the environment or both.

This is very exciting news as it shows how important the role of thiamine is required for our microbes in the gut. The universal requirement for this essential co-factor and the diverse strategies for acquisition result in scenarios that would force competition or cooperation among gut microbes.

See this YouTube video to explain more:

Because sugar requires vitamin B 1 to metabolize it, Dr. Derrick Lonsdale points this out saying “in much the same way as gasoline requires a spark plug to burn it, taking sugar on its own in the form of empty calories easily overwhelms the power of thiamine to carry out its function.” If we have been consuming a diet in highly refined sugar, Thiamine Deficiency can still happen even when consuming adequate amounts of thiamine in the diet, this is called high caloric malnutrition.

It is also noteworthy to point out that many disease states such as diabetes, Alzheimer’s, obesity, and even cancer are associated with radical changes in the composition of the gut’s microbes.

Since Thiamine levels influences how the gut’s microbial community the researchers say that “Thiamine may be an excellent target for developing treatments for these diseases”

For these reasons, I strongly believe that Thiamine Deficiency (Vitamin B1) is one of the primary drivers of diabetes.Considering how the microbial community changes, I really think this will allow a future tests for thiamine health, as the current gold standard for testing thiamine levels is transketolase it is very hard to find labs that test for it, let alone doctors knowing that the test exists.

Study Source – http://msystems.asm.org/content/msys/2/5/e00116-17.full.pdf

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2 Powerful Tips About Keto Flu

What is the keto flu?

A common thing people keep asking me, is that after a few days into a ketogenic diet is, “why do I feel so tired, and have a horrible headache, maybe this diet isn’t working for me” many people in the community dub this induction period as the keto flu.

You see, as we switch our metabolism, from burning primarily glucose for fuel to burning fats, that transition takes time, and for many of us, we haven’t had to switch to a fat burning metabolism since we where children.

One of the common symptoms of keto flu is headaches, personally, I like to think of the headaches as sugar withdraw, it is similar to me as coming off caffeine, it truly resembles a drug like addiction withdraw, there are studies now that say sugar can be as addictive as a drug [study].

Common Symptoms

While personally I only had the headaches, here are the common keto flu symptoms, that people talk about:

Craving Sugar, bread, pasta, potato rice, chocolate

Headaches

Dizzyness

Brain fog

Sleepiness

Fatigue

One of the primary reasons for these symptoms, is that a higher carbohydrate diet, holds onto salt with water in the body, and if you are like me and just dived in keto head first and went cold turkey, like many of us do, during the first few days you will find that your kidneys will dump water with salt quickly through your urine (this will show a huge initial weight loss and is water weight) if that dump of salt and water is not managed correctly, it causes a slight electrolyte imbalance, and can cause many of the symptoms listed above.

How Long does it last?

It really depends on the person, their previous diet, health and age all come into the equation.

Most find that day 3-4 is the worst and feel normal by day 5-7, while others may take a few weeks to fully adapt to their new dietary change.

But there are 2 main things, you should be focusing on, to ensure smooth transition and ongoing maintenance.

2 Tips to Deal with Keto Flu? Electrolytes

The most common Electrolytes we get from our foods are sodium, potassium, calcium, chloride and magnesium.

As stated before there is an initial loss of the electrolyte sodium and pending on the person they may feel dizzy and b2, you have 3 simple options:

Get someone to go to the local drug store and buy a sugar free electrolyte powder.

Get someone to go to the grocery store and by a sugar free electrolyte drink.

For a natural option add ½ a teaspoon of salt to a large glass of water, with a squeeze of lemon and a dash of stevia (For the salt, I recommend Redmond Real Salt, Ancient Fine Sea Salt, Unrefined Mineral Salt, 16 Ounce Pouch (1 Pack) salt, but any good quality sea salt will do)

Try to ensure your ketogenic diet contains the following minerals/vegetables regularly, to ensure mineral balance and micro nutrients (Sea Salt, Avocado, Spinach, Mushrooms, cabbage, broccoli, almonds, Red Meat)

If you’re eating enough real food, from what I mentioned above potassium and sodium will look after itself, you shouldn’t have to substitute more unless a blood panel says your deficient.

Magnesium

Many people tell me about getting painful cramps in their legs when eating a keto diet, this is usually related to low magnesium.

The magnesium from green vegetables in a ketogenic diet should be enough, but sadly in the last 20 years magnesium in farmed foods is 30% lower and a study sponsored by the National Institutes of Health shows that 68% of Americans are magnesium deficient, so you can see the risk of exacerbating a already low mineral state when transitioning your diet.

With these two factors, this is why I use magnesium Doctor’s Best, High Absorption Magnesium, 100% Chelated tablets and find they work really well, so I highly recommend adding magnesium into your daily supplement mix.

Magnesium I use

B Vitamins

B vitamins are very, very important for transiting to keto, many people coming from a western diet will find they will be low in a few of the essential B vitamins, especially B1 (thiamine ).

The following B vitamins are used for Ketosis (B1, B2, B3, B5 (Pantothenic Acid), B6)

Option 1: B Vitamins from Food

One of the natural foods that contains all these vitamins is Nutritional Yeast, I use Now Foods, Nutritional Yeast Powder from iherb.

Directions:

Add 1tsp in the morning and at night to your meal. (It has a cheese flavour and I find it mixes well into the meal or just eat straight)

Now Foods, Nutritional Yeast Powder

Option 2: The Supplement Approach

Personally I do not consume Nutritional Yeast every day and like to use a B supplement, I use Now Foods, Co-Enzyme B-Complex from iherb.

Now Foods, Co-Enzyme B-Complex

Summary

If your following a ketogenic diet or just started, it’s important to ensure you keep your electrolytes in balance, you do this primarily by foods and some supplements, this can make up the shortfall of bio available essential nutrients due to low levels in the food supply and our previous dietary habits. If you do this correctly and ensure your diet isn’t highly processed before you go cold turkey, you’ll most likely avoid keto flu, but if not I hope these simple tips will help you on your ketogenic diet journey.

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Pilot Study: Suggests Keto is as powerful as Alzheimers Drug

In a small pilot study at the University of Kansas, researches conducted a ketogeneic diet experiment they call KDRAFT which stands for ‘The Ketogenic Diet Retention and Feasibility Trail’ where they fed a ketogenic-type diet, comprised of 70 per cent fat, to a 10 Alzheimer’s patients for three months.

The team behind the KDRAFT ketogenic diet for Alzheimer’s includes principal investigator Dr. Russell Swerdlow (right), Dr. Debra Sullivan, and Dr. Matthew Taylor.

They found that everyone of the 10 Alzheimer’s patients kept the diet and kept on their baseline medications improved, although to varying degrees.

Amazingly, they found that the ketogenic diet, improved the patients Alzheimer’s Disease Assessment Scale score, by an average of 4 points.

Dr. Swerdlow, who presented the study at the Alzheimer’s Association International Conference said “In some studies, patients decline along the lines of 5 points or so per year on this measure, so an improvement of 4 points is quite something.” and “To put the results in perspective, donepezil [a drug] was approved on a 4-point spread between the active and placebo arm over 3 months”

Details of the KDRAFT diet

Dr. Taylor on the research team said “When people think ‘ketogenic,’ they think bacon, eggs, oil, butter and cream, and may have an automatic negative connotation that this is unhealthy eating, but yes, eggs were in there and, because a lot of people really like bacon, there was bacon, too!” so we “tried to steer people toward the healthier ones, like olive oil, avocados, and nuts, I was not as concerned about where the fat came from as about getting there and maintaining ketosis.”

Lots of Vegetables

Dr. Taylor continues “We also focused on “lots of vegetables and to concentrate on nonstarchy vegetables and forgo potatoes, corn, beans, and lima beans, although some people did enjoy peas occasionally. Interestingly We used to be think we had to restrict vegetables or people would go out of ketosis more easily. But that doesn’t seem to be true. We focused a lot on eating vegetables, and everyone increased their vegetable intake dramatically. We actually tried to use vegetables as a vehicle for fat. For example, people would roast Brussels sprouts or broccoli in olive oil and then put melted butter on it. It was pretty much, ‘Eat all the vegetables you can and put fat on them.’”

Fruits

As fruits are full of sugar the study allowed blueberries they said “We had people eating a couple of small handfuls of berries throughout the day and still being able to maintain ketosis. We did severely cut back on the amount and type of fruit people could have, but berries seemed to work well.”

Recipe from the Researchers

Dr. Taylor said “One thing our subjects liked to do was use cream to make a sweet snack.”

Ice Cream Dessert

Ingredients: 

A packet of [stevia] sweetener

Some vanilla

Heavy cream

Directions: You whip and freeze it and it’s like an ice cream dessert

Summary

As this was a small study Dr. Swerdlow says “We have to very careful about over interpreting these findings. It’s a pilot study, and a small group, so we don’t know how genuine the finding is. But if it is true, it’s a big deal.”

Dr. Swerdlow hopes to conduct a larger, longer study – one that would include a control group.

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Study Found in 9 Days Switching Sugar for Starch Reduced Liver Fat by 20 percent in Kids

A study published last month, led by scientists at Touro University in Vallejo, Calif., and UC San Francisco took 41 children had all meals provided for 9 days with the same energy and macronutrient composition as their standard diet, but with starch substituted for sugar, yielding a final fructose content of 4% of total kilocalories. Metabolic assessments were performed before and after fructose restriction. (study) in short the they took the calories from fructose, and replaced it with glucose-rich, starchy foods. Calorie intake was designed to equal pre-study levels.

The study, led by scientists at Touro University in Vallejo, Calif., and UC San Francisco, examined the effects of a diet reduced in fructose – the sugar that is added to sodas and many snack foods. The researchers found that liver fat decreased by more than 20 percent on average in just days of a dietary change.

Such a significant liver fat reduction in just nine days of fructose reduction is unprecedented, The results provide exciting hope for a strategy to combat the metabolic problems associated with fatty liver disease” Susan Noworolski, PhD

The study commented that “To date, small non-randomized studies in obese children have shown improvements in liver histology and aminotransferase activity after weight loss. Rather, in this study, we demonstrate that as few as 9 days of isocaloric fructose restriction significantly reduced liver fat, DNL, and VAT; and improved insulin sensitivity, secretion, and clearance in children with obesity and metabolic syndrome. The improvements in these outcome measures occurred irrespective of baseline liver fat content or weight change. These results suggest that fructose consumption and hyperinsulinemia are important determinants of DNL and liver fat, at least in high sugar consumers. These shortterm data support an intervention focusing on fructose restriction as an approach to both combat NAFLD and improve insulin kinetics. Further studies will be required to determine the efficacy of long-term fructose restriction as a means of preventing or reversing NAFLD and its associated metabolic sequelae. Nonetheless, this study provides evidence that support recent public health efforts to reduce sugar consumption as a means to improve metabolic health.”

If you want to see the raw data results of the 41 children:

Total Group Anthropometric and Metabolic Parameters and Categorized by Low Liver Fat or High Liver Fat

The researchers where amazed to see in children suffering metabolic syndrome, that the switch improved insulin sensitivitys so fast and said “Insulin secretion both during fasting and in response to OGTT decreased significantly in both groups. Insulin clearance rate increased significantly only in the high liver fat group.

And show that even though glucose content from starch was higher, it improved insulin sensitivity and said “We also demonstrated that despite an increase in the glucose (starch) content of the diet, insulin secretion decreased, thus protecting against b-cell exhaustion, thought to be important in the pathogenesis of type 2 diabetes ; and reducing total body insulin burden, thought to contribute to both obesity and risk for cardiovascular disease. These data also suggest an achievable dietary approach to improve metabolic dysfunction in similarly affected children who are high sugar consumers.

The researchers said the prevalence of fatty liver disease in adolescents has more than doubled in the past 20 years and is thought to cause a number of disorders by increasing insulin resistance, which dampens the body’s ability to control blood sugar, leading to Type 2 diabetes and other metabolic diseases.

That Sugar Film highlights The average Australian consumes 40 teaspoons a day.

This really highlights the effects of eating whole foods, rather than high consumption of refined sugar added in foods and drinks as an approach that is protective against type 2 diabetes and keeping a healthily liver in our children.

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Low-Carb Pumpkin, Sage & Browned Butter Zoodles

A really hard thing for me over the years has been finding meat-free recipes that both myself and my whole family can enjoy. As a self-confessed bacon lover, our family occasionally liked to eat “meat-lite” meals. Vegetarian keto… but with bacon added.

But I really wanted to nail some delicious meat-free dinners and saw a chef on tv using pumpkin, sage and browned butter in something else. My mouth started to water and I found myself thinking “Hmmmmm…” I can report back that no bacon was required.

This meal is not ultra low in carbs although it can still be included in a keto diet. Just keep that in mind if your carb limit is very low. Enjoy!

Preparation time

Hands-on: 15 minutes Overall: 40 minutes

Nutritional values (per serving)

Total Carbs 16.3 grams Fiber 3.2 grams Net Carbs 13.1 grams Protein 6.1 grams Fat 31.3 grams of which Saturated 12.7 grams Energy 352 kcal Magnesium 81 mg (20% RDA) Potassium 900 mg (45% EMR)

Macronutrient ratio: Calories from carbs (15%), protein (7%), fat (78%)

Ingredients (makes 6 servings)

1/2 medium pumpkin such as delicata or Hokkaido (800 g/ 1.8 lb)

1 stick butter (113 g/ 4 oz)

3 tbsp fresh sage or 2-3 tsp dried sage

1 small yellow onion, chopped

1 clove of garlic, minced

1 cup chicken broth or vegetable stock (240 ml/ 8 fl oz)

1 tsp sea salt, or to taste

4 medium zucchini (800 g/ 1.8 lb)

6 tbsp shaved or grated Parmesan or cheese of choice (30 g/ 1.1 oz)

6 tbsp extra virgin olive oil (90 ml/ 3 fl oz)

Instructions

Wash and pat dry the squash, sage and zucchini.

Pull the larger leaves off the sage and sit aside. Finely chop the remaining sage.

Melt the butter in a saucepan and add the sage. Wait until the sage crisps up and then remove the whole leaves and drain on a paper towel.

Stir the butter over med-high heat until it foams. Continue stirring, watching the colour of the butter beneath the foam until it turns a rich, dark brown.

Remove from the heat and add the finely diced onion and the garlic. Let them sit in the hot butter while you prepare the pumpkin.

Peel the pumpkin, remove the seeds and cut into cubes. Some types of winter squash like Hokkaido do not require peeling.

Place pumpkin in the pot, along with the broth. Bring to the boil and then reduce to a simmer. Simmer gently for about 10-15 minutes or until pumpkin is soft.

Using a hand blender, blitz the mixture until it forms a smooth sauce.

Prepare your zoodles in the way that you prefer (use a julienne peeler or a spiralizer). Toss them through the sauce. You can either serve them raw or cook them in the sauce for 2-5 minutes.

Serve topped with the fried sage leaves and some shaved Parmesan. Drizzle with olive oil.

Store sauce in a covered container, for up to five days.

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#Low-Carb Pumpkin #Sage & Browned Butter Zoodles

[garydvandyke]

DIY Keto Protein Shake

Low-carb diets have been gaining popularity over the last few years, and as a result more keto products have become available online and even in supermarkets. However, many products are not truly low-carb or suitable for a whole foods based diet.

They may look healthy and low-carb at first glance but the moment you look at the list of ingredients it's a completely different story. You'll find blood sugar-spiking sweeteners like Sorbitol and Maltitol, soy, artificial food colouring and other ingredients to be avoided.

There are simply not many "clean" brands. The one I recommend and use myself is Perfect Keto. Although I personally don't use any exogenous ketone products, I love Perfect Keto bars and nut butter, and use their collagen powder and MCT powder to make keto shakes and smoothies.

Keto shakes are quick to prepare but they are not always ideal for travelling because you can't take them on the plane. That's why I make my own dry keto shake mix. I simply combine all the dry ingredients in a jar, close with a lid and shake. You can make single serve jars like I do, or make it in batches and just measure out as much as you need. I use third to half of a cup for a full meal, or quarter of a cup to make a quick filling snack.

You can prepare the shake by mixing it with 1 to 1 1/2 cups of unsweetened almond milk or any nut or seed milk to make a high-protein shake. You can also use coconut milk to make a high-protein and high-fat shake, or even use some heavy whipping cream diluted with water. I like to make mine with 2 tablespoons of heavy whipping cream and about a cup of unsweetened almond milk.

If you fly and can't take any liquids at all, you can even add powdered coconut milk, coconut cream or powdered dairy cream to your dry mix, and then combine it with plain water. I included several options below. You can fine-tune the amounts and flavour to your liking.

Add-ons and substitutions

Egg white protein powder (isolate): sweetener-free or with low-carb sweeteners.

Whey protein powder (isolate): sweetener-free or with low-carb sweeteners.

Plant-based, soy-free protein powder such as pea protein powder: sweetener-free or with low-carb sweeteners.

Almond flour or almond butter is you can use a blender. These single packs are perfect for keto smoothies and shakes.

Collagen Powder, flavoured or plain.

MCT Oil Powder, flavoured or plain. You can also add liquid MCT oil into the shake together with the mixing liquid.

Coconut milk powder or full-fat dairy cream powder (beware of added starches commonly found in many brands) if you are looking for a complete travel shake and can't use regular dairy cream, coconut cream or almond milk.

Ground chia seeds can substituted with flax meal, ground nuts or coconut flour. These will make your shake thick and creamy (each will result in different thickness so keep that in mind).

Low-carb sweetener can be skipped or used to taste.

Disclaimer: I'm an affiliate for Perfect Keto. It's a product I genuinely like and use. If you purchase any items through my links, I will earn a commission but you will not pay more. Actually, if you use my KETODIET promo code at the check out, you will pay 20% less.

Preparation time

Hands-on: 15 minutes Overall: 40 minutes

Nutritional values (per serving, 1/3 cup dry shake mix)

Total Carbs 6.9 grams Fiber 4.5 grams Net Carbs 2.4 grams Protein 16.7 grams Fat 2.7 grams of which Saturated 0.7 grams Energy 102 kcal Magnesium 39 mg (10% RDA) Potassium 120 mg (6% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (66%), fat (24%)

Ingredients (makes about 1 cup + 2 tbsp dry mix/ 3 servings) Chocolate shake mix:

1/2 cup unflavored collagen powder (50 g/ 1.8 oz)

1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

1/4 cup cacao powder or unsweetened cocoa powder (22 g/ 0.8 oz)

pinch of sea salt

Serving suggestions:

Mix about 1/3 cup of the dry shake mix with 1 cup (240 ml) to 1 1/2 cups (360 ml) liquids — one type or a combination of unsweetened almond milk, cashew milk, coconut milk and water. You can also use 2-4 tablespoons of heavy whipping cream mixed with water.

Instructions

Place all the dry ingredients in a jar. Close with a lid and shake well.

To make the shake, mix with your preferred option: water, unsweetened almond milk, coconut milk or cream mixed with water. Serve a third to half cup for a full meal replacement, or quarter cup for a quick snack.

Other Dry mix options Cinnamon & vanilla shake mix:

3/4 cup collagen powder (75 g/ 2.7 oz)

1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

2 tsp cinnamon

1 tsp vanilla bean powder

Berry shake mix:

1/2 cup collagen powder (50 g/ 1.8 oz)

1/4 Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

1/4 cup freeze-dried berries (blueberry, blackberry, raspberry or strawberry) (20 g/ 0.7 oz)

Mocha shake mix:

1/2 cup collagen powder (50 g/ 1.8 oz)

1/4 cup powdered Erythritol or Swerve (40 g/o 1.1 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

1/4 cup cacao powder or unsweetened cocoa powder (16 g/ 0.6 oz)

1 tsp instant coffee powder

Matcha shake mix:

3/4 cup collagen powder (75 g/ 2.7 oz)

1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

2 tsp matcha powder

1 tsp vanilla bean powder

Golden milk shake mix:

3/4 cup collagen powder (75 g/ 2.7 oz)

1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

1 tsp turmeric powder

1 tsp cinnamon

1 tsp vanilla powder

1/2 tsp ginger powder

1/4 tsp black pepper

Chai spice shake mix:

3/4 cup collagen powder (75 g/ 2.7 oz)

1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

1/2 tsp cinnamon

1/4 tsp ginger powder

1/4 tsp allspice

1/4 tsp fennel seeds

1/4 tsp nutmeg

1/4 tsp cloves

1/4 tsp cardamom powder

1/2 tsp vanilla powder

1/4 tsp sea salt

Pumpkin pie spice shake mix:

3/4 cup collagen powder (75 g/ 2.7 oz)

1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

1 tbsp pumpkin pie spice

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#DIY Keto Protein Shake