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Keto style 🥑🥦🥓
If you want 10% off of your order use the link down below👇🏻
Kiss My Keto
If you have any questions send me a message.
This is just a short list of places I have found that have good keto options. If you are out and about and unable to make your own meal this list will help you find something. I will be updating this as I find more options.
If you know of any places I have not added please leave me a comment.
When I stumble across a product that I love I just really want to spread the good word! I recently tried a few different products from Kiss My Keto and I was very impressed with the quality of these products. Kiss My Keto has a wonderful online store full of keto products for your low-carb, low-sugar diet and lifestyle. I recently gave their chocolate bars a try. Keep on reading for a special Kiss My Keto coupon code.
I placed an order for a couple of Kiss My Keto Chocolate Bars. I went with the Original flavor and Hazelnut bar. These (almost guilt-free) ketogenic chocolate bars are sugar-free and sweetened with stevia. Why do I say almost? Though they are sugar-free they still do have some calories that you need to be aware of! If you eat the entire bar of the original flavor that comes out to 380 calories… so don’t eat the entire bar in one day! What I like to do is enjoy the chocolate bars in thirds, which is the suggested serving size. One serving is 130 calories. You can see the macro breakdown below.
A 1-ounce serving of a bar will give you the following macros:
13g Fat, 2g Net Carbs, 0g Sugar, 10% MCT (source)
These delicious Kiss My Keto chocolate bars are specifically designed for anyone doing a keto diet AND you still want to enjoy your chocolate. We’re all human. And humans are prone to slip-ups. So why not make your slip-up keto?!
I’m a chocoholic and always crave something chocolatey at night. These bars are delicious and satisfy my craving. It has a very slight aftertaste, but is overall very good tasting! I will be purchasing again!
If you’ve heard about the health benefits of ghee, you may be getting ready to put rush out to the grocery store for your own tub of golden goodness— but not so fast.
Buying ghee may seem convenient and in some cases. But high-quality ghee can be very expensive. So I’m going to teach you how to make it at home for a fraction of the price.
Here’s how to make ghee at home in a few simple steps
Cut butter into small cubes (approximately ½ inch each).
Warm the butter in a medium to large saucepan, over medium heat until melted.
Melt the butter completely, then turn the temperature down to a simmer.
After a couple of minutes, the butter should start to foam and bubble. Cook for approximately 10-15 minutes, or until you see it foam a second time.
Once melted butter has a bright gold hue and milk solids at the bottom of the pan have turned into a red-brown color, take it off the heat.
Allow ghee to stand and cool for a few minutes, then strain through the cheesecloth or fine strainer into a bowl or jar. (You can discard the milk protein, but some people find use for it in other recipes.)
Store in a glass mason jar. Ghee will last 1 year in the refrigerator, or on the countertop for up to 3 months.
This recipe makes about 2 cups of ghee.
What is intermittent fasting?
Intermittent fasting (IF) is not a diet, but rather a dieting pattern. In simpler terms: it’s making a conscious decision to skip certain meals on purpose. By fasting and then feasting on purpose, intermittent fasting generally means that you consume your calories during a specific window of the day, and choose not to eat food for a larger window of time.
There are a few different protocols to take advantage of intermittent fasting.
Popularized by Hugh Jackman and Dwayne “The Rock” Johnson as a fast to trim extra pounds. It is common to fast after dinner to around lunch the following day. Fast for 16 hours each day, for example by only eating between noon and 8pm. I am personally a fan of the 16/8 method, as I find it to be the simplest and the easiest to stick to.
Once or twice a week, don’t eat anything from dinner one day, until dinner the next day (a 24 hour fast).
During 2 days of the week, eat only about 500–600 calories. A plan that involves eating the recommended calorie intake for 5 days a week but reducing calorie intake to 25% for the remaining 2 days – to 500 calories a day for women and 600 a day for men.
Referred to as 23:1, meaning a person spends 23 hours of the day fasting, leaving just 1 hour a day to eat, drink and consume calories. Basically you only eat one meal a day
Since the body is unable to get its energy from food during fasting, it taps into glucose that is stored in the liver and muscles. This begins around 8 hours after the last meal is consumed. When the stored glucose has been used up, the body then begins to burn fat as a source of energy, which can result in weight loss.
Here are some changes that occur in your body when you fast:
These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent fasting.
As long as you stick to healthy foods, restricting your eating window and fasting from time to time can have some very impressive health benefits. It is an effective way to lose fat and improve metabolic health, while simplifying your life at the same time.
One meal a day is a form of intermittent fasting that literally involves eating one meal a day. Intermittent fasting is an eating pattern or dieting cycle where you transition between periods of eating and fasting. The primary aim is to lose weight using an effective method that does not include the shortcomings or failures of other methods.
OMAD utilizes the two periods of intermittent fasting which are fasting window and feeding window. In one meal a day the fasting window consists of about 22-23 hours of a day while the feeding window is limited to 1-2 hours in a day. Therefore, OMAD pushes intermittent fasting to its maximum capacity.
Within the limited feeding window, you can eat as much as you want but maintain a healthy diet that includes appropriate food groups. One meal a day is also quite flexible and allows a calorie-free light snack during the fasting window.
OMAD might seem extreme to those who are ignorant of its benefits and lifestyle plan. It is the most natural and effective way to lose weight, and stay healthy. Here are some benefits of OMAD:
So many people struggle with weight loss because they keep trying methods that produce less result. Most of these weight loss plans come with strict diets and counting calories. Still the effects are short-term and unsatisfactory. One meal a day is an almost effortless way to lose weight. By simply eating less and healthy you shed calories quickly without a struggle.
Eating one meal a day helps to reduce various health risks such as blood pressure, cholesterol level and blood sugar levels. One meal a day helps the body maintain better insulin control.
Most people spend long amounts of time cooking, heating, and eating every day. OMAD lifestyle plan will help you cut down on those hours and find more use for time. Eating once a day guarantees less cooking, heating, and dishwashing time.
One meal a day is one of the cheapest weight loss plans. It helps you save money by purchasing fewer junk foods and using less gas. Your grocery shopping becomes more cost-effective, and so does your lifestyle.
The benefits of one meal a day include higher clarity and concentration levels. It also includes increased energy and productivity than eating frequent times a day. OMAD improves memory, energizes cells and reduces fatigue.
What are the health benefits of ghee? Is ghee better than butter? I prefer using fats from nature and of course ghee. What about butter, however? Check out below why I prefer ghee over conventional butter.
Both butter and ghee contain small amounts of important fat-soluble nutrients like vitamins D, E, K, and beta-carotene. While this is awesome, don’t throw out your supplements just yet. Neither butter nor ghee contains high enough amounts of these nutrients to depend on as your sole source.
Many people look to butter for its high butyrate content; an anti-inflammatory fatty acid that keeps your gut lining and metabolism in good shape. There’s some conflicting information out there on whether or not ghee contains butyrate, but the consensus seems to be not so much. No worries. If you’re worried about your butyrate consumption, simply include more resistant starch in your diet or use both.
This is the biggest difference between butter and ghee and might be a game changer for you if you’re super sensitive to dairy protein. Butter is mostly fat and water, but it still has trace amounts of casein and lactose, the two compounds in dairy that most cause allergies and sensitivities. Casein is what gives butter its wonderful creaminess. It can also cause symptoms like: rashes and redness, wheezing, coughing, asthmatic symptoms, itching, abdominal pain, nausea, vomiting, and diarrhea.
Removing the milk solids and water from butter, ghee is left with a stronger, more intense flavor than regular butter. Its taste is also often described as nuttier, richer and deeper than butter. Ghee has little to no casein or lactose, meaning even very dairy-sensitive people can usually eat it. It blends into Bulletproof Coffee well and is a decent substitute for butter in most recipes, although it’s more oily than butter and may change the consistency of a dish slightly. If you do make Bulletproof Coffee with ghee, know that it won’t foam the same way butter does. So you won’t get that frothy latte top. Don’t worry – it’s still tasty
This book is the perfect companion to Dr Perlmutter’s book Brain Maker, one of my favorite recent health titles. Grain Brain carefully and clearly presents the reasons why everyone needs to make drastic and life altering changes to the way we view food and illness. The cause and effect link that Dr Perlmutter proposes undoes long held beliefs in the health care world about the relationship between diet and disease. Important life altering information is presented which will propel most readers into permanent dietary change. If you are looking for a way to change the way you eat and feel Grain Brain is the perfect place to start. Excellent and fantastic information.
If you truly believe that high carbs/sugar diets are not an issue in the American diet, then you aren’t looking around. I’m now completely sold on the idea that wheat is entering our diets in so many ways, and destroying our systems. I am telling all of my friends to remove it from their diets and of course, am coming across as some kind of loonie. I’ll admit, I think I believed the whole ‘gluten free’ trend was just that….a trend. Not anymore!
What you learn in this book is eye-opening, frightening and also life changing. If you aren’t ready to read the book, then just start by going gluten free for a week. I am betting that you will feel a remarkable change in your sense of wellness and your energy level.
There are other books on this as well, such as Wheat Belly. A friend of mine lost 30 pounds in six months just by following the advice of that author, which included getting rid of wheat.
“Dr. Perlmutter outlines an innovative approach to our most fragile organ, the brain. He is an absolute leader in the use of alternative and conventional approaches in the treatment of neurologic disorders. I have referred him patients with wonderful results. He is on the cutting edge and can help change the way we practice medicine.” —Mehmet Oz, MD
“Dr. Perlmutter takes us on a detailed tour of the destructive effects that ‘healthy whole grains’ have on our brains. Modern wheat, in particular, is responsible for destroying more brains in this country than all the strokes, car accidents, and head trauma combined. Dr. Perlmutter makes a persuasive case for this wheat-free approach to preserve brain health and functioning, or to begin the process of reversal.” —William Davis, MD, author of Wheat Belly
“If you want to boost your brain power, keep your memory, and lift your mood and energy, as well as heal from a host of other common complaints, Dr. Perlmutter is your guide. This is the definitive instruction book for the care and feeding of your brain!” —Mark Hyman, MD, author of The Blood Sugar Solution
“Dementia and many other brain diseases are not inevitable, nor are they genetic. They are directly and powerfully linked to a diet high in sugar and grains. Grain Brain not only proves this, it also gives you everything you need to know to protect your brain–or a loved one’s–now.”–Christiane Northrup, MD, author of Women’s Bodies, Women’s Wisdom
Terrific book about brain health and its relationship to the health and integrity of your gastrointestinal tract. Dr Perlmutter is a practicing MD, neurologist and nutritionist. Information presented is grounded in scientific research and peer reviewed literature. Much of Dr Perlmutter’s approach is cutting edge and offers a new way to view how the brain is affected by the diet you eat. Practical and easily applicable advise on how to improve your health and make a real change in the way you feel each day.
I have learned so much from this book. All of the healthy eating struggles and health obstacles of the past will be no more. I have acquired a second chance for me and my family. To alter our future and prevent all the brain diseases that we assumed were set in stone due to genetics. Absolutely astonishing information.
“Dr. Perlmutter’s book is among those rare and exciting exceptions: information so empowering, so enlightening, and presented so clearly and concisely that the reader emerges far better off for the reading experience. Put this book on your short list of must-reads for health and nutrition.”—William Davis, MD, author of Wheat Belly
“The single most important medical innovation in the 21st century is making the link between the gut and the little bugs that live there and nearly every chronic disease – from autism to depression, from asthma to autoimmune disease, from diabetes to dementia. Brain Maker is a game changer. For the first time, this brilliant scientist doctor connects the dots and teaches us why we need to tend our inner garden (our microbiome) and provides a radical but simple plan to reset, reboot, and renew your microbiome. This book shouldn’t be called Brain Maker, it should be called Health Maker.”—Mark Hyman, MD, author of The Blood Sugar Solution
So the bottom line here is, if you want your body to burn fat – meaning if you want your fat cells to break down triglycerides into fatty acids, release them into your blood stream and actually use them as energy – you need to keep your insulin level as low and absolutely avoid spikes in insulin.
Below you can find a quick visual guide to what to eat on a ketogenic diet. Let’s go over some of the commonly identifiable items that people use on keto.