Artificial & Natural Sweeteners On Keto

All artificial sweeteners are not created equal The FDA has approved five artificial sweeteners: saccharin, acesulfame, aspartame, neotame, and sucralose. It has also approved natural low-calorie sweeteners, Stevia and Monk Fruit. How the human body and brain respond to these sweeteners is very complex. So which one is right for you, well let’s look at a few and see what we find out.

Monk Fruit, or lo han guo, is a small green melon native to southern China and named after the monks who first cultivated it centuries ago. The health benefits of the fruit have been well-known in Traditional Chinese Medicine for decades, but its sweet little secret is finally making it into the wellness mainstream. Monk fruit sweetener is made from extract derived from dried fruit. The extract is 150-250 times sweeter than table sugar, has zero calories and carbs, and does not raise blood glucose levels.

Stevia is a sweetener and sugar substitute derived from the leaves of the plant species Stevia rebaudiana, native to Brazil and Paraguay. The active compounds are steviol glycosides, which have 30 to 150 times the sweetness of sugar, are heat-stable, pH-stable, and not ferment-able. Great for cooking in place of sugar, it’s what we use mostly in our recipes.

I want to share this video because Thomas DeLauer is great at explaining the effects of other sweeteners.

My go to sweetener is Truvia, Monk Fruit, what is yours? Comment below.

Macros? What are they & how to calculate them?

Starting a keto diet we hear the word MACROS a lot, so What are Macros? Macros means macro-nutrients – fat, protein and carbohydrates. These are the building blocks of the foods we eat. Fat has 9 calories per gram, and protein and carbs have 4 calories per gram. A low carb or keto diet is based upon the principle of restricting carbohydrates.

Hummm, what are the macros

Why are macros important? So starting a keto diet, you want to be able to look at a product label and quickly decide if this is good or bad for you. You can at a glance and see if you are exceeding you carbs for the day or maybe trying to up the fat count, track calories, etc. It’s all right there. Make sure to read ingredients make sure there is not a lot of extra junk you can’t even pronounce? You want clean, simple ingredients. Example: Here is a Natural Peanut Butter: Made From Peanuts, Sugar, Palm Oil, Contains 2% Or Less Of: Salt, Contains 2% Or Less Of: Molasses (now I don’t know about you but Peanut Butter doesn’t naturally come with sugar, palm oil, salt or molasses) Here is a real Natural Peanut Butter: Peanuts & Sea salt (this is good and clean).

Now you might want to know how many carbs should I be taking in or how many calories? I found an easy to use Keto Calculator from the folks at Rule.Me , just put in a little simple info and it will give a good estimate of how many Calories, Fats, Proteins you should be getting each day.

We want to make your keto journey as easy as possible so you will have the success we have had and not just another diet disaster. Believe me, I know I have tried so many times just about every diet out there and this has been the easiest and sustainable of them. That’s why I don’t even like calling it a diet because diets fail, this keto journey works.

Here is the link to Rule.Me Keto Calculator enjoy.

Please tell your friends, subscribe to our news letter & leave comments. If this old bike can do it anyone can.

Beginning Keto Diet Meal Plan

The following menu provides less than 40 grams of total carbs per day. As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis. This is a general one-week ketogenic menu that can be altered depending on individual dietary needs. Stick to it and start your journey here.

SNACKS: Pork Rinds, almonds, walnuts, peanut butter limited intake (all natural no added sugar Walmart brand Great Value Organic Creamy Stir Peanut Butter) pecans

Monday

  • Breakfast: Two eggs fried in real butter served with side of bacon 3 or 4 slices.
  • Lunch: A bunless burger topped with cheese, mushrooms and avocado slices on top a bed of greens lettuce.
  • Dinner: Pork chops with green salad (salad: lettuce, spinach, olives, cheese & sugar free dressing) a good salad dressing is Skinnygirl Dressings they sell at Walmarts.

Tuesday

  • Breakfast: Mushroom omelet. (simple 2 or 3 egg omelet with mushrooms & cheese)
  • Lunch: Tuna salad stuffed in a bell pepper. (use real mayo I like made with olive oil)
  • Dinner: Roast chicken top with cheese and sauteed broccoli or brussels-sprouts & simple side salad

Wednesday

  • Breakfast: 2 eggs any style & bacon or pan sausage
  • Lunch: Cobb salad with hard-boiled eggs, turkey or chicken, avocado and blue cheese. (sugar free dressing)
  • Dinner: Grilled salmon with spinach sauteed in coconut oil or avocado oil

Thursday

  • Breakfast: Bullet Coffee – Make coffee add 1 tsp of real butter, little heavy whipping cream & sweetener (stevia is what I like Truvia brand, I get at Walmart) try it, then you can have more coffee but bulletproof is a meal replacement.
  • Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
  • Dinner: Steak grilled with cheesy broccoli and salad.

Friday

  • Breakfast: Baked avocado egg boats.
  • Lunch: Caesar salad with chicken.
  • Dinner: Rotisserie chicken, salad and steamed cauliflower

Saturday

  • Breakfast: 2 Eggs and avocado slices 3 slices bacon.
  • Lunch:  Bunless Bacon cheese burgers,
  • Dinner: Grilled meat (any kind) served with zucchini noodles topped with parmesan cheese (not can parmesan get a chunk & grate it) and salad .

Sunday

  • Breakfast:  Breakfast burrito eggs, sausage, cheese, avocado, salsa on low carb tortilla (we use HEB’s Carb Sense tortillas 3net carbs)
  • Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese and chicken or turkey.
  • Dinner: Steak (grilled or pan cooked) green veggies (not beans) salad.

This is a beginning, stick to it, remember you got this and your not alone. We are in this together, leave question or comments.

Top 5 Simple Keto Snack / Sides For Holiday Table

Top 5 Keto Recipes

We want to share with you, our top 5 simple keto snacks for the holiday. You got company coming over, some might be on a keto journey and some maybe not so I want to share with you some recipes we have found that are easy to make and regardless if they are on keto or not everyone will enjoy.

I think is one of the most important things, is that the recipes taste good, this is not the 70’s where diet food taste bland, it tasted like crappy diet food. That’s one of reasons we never stuck to a diet, crappy tasting foods. Well not any more!

#5 Keto Jalapeno Popper Fat Bombs

These are the bomb, get it?

#4 Keto Sausage Balls

One thing on this recipe we changed, we use fresh Parmesan Cheese not the can stuff.

#3 Steamed Pork Cabbage Rolls

One change on this, I cheated I used ginger powder...

#2 Low Carb Brownie Bite Fat Bombs

#1 Loaded Cauliflower Casserole

This is awesome side for any Holidays meal. Goes great with turkey or prime rib, any course.

One of our favorites.

Keto Mini Pumpkin Spice Muffins

Pumpkin Spice Muffins

Here is a awesome taste Keto Mini Pumpkin Spice Muffins, you might want to leave a couple for Santa I hear he is cutting back on his carbs…

We just tried these out and man are they good, seems like this time of year pumpkin spice rules so thought we would give it a try. Recipe came from Ruled.Me and they have some great simple keto recipes so get over there and check them out. I your sweet tooth is craving some pumpkin spice, this should hit the spot.

Ingredients:

3/4 cup canned pumpkin (real pure pumpkin – no sugar added)

1/4 cup organic, sunflower seed butter (no sugar added)

1 large egg, room temperature

1/2 cup erythritol

1/4 cup organic coconut flour, sifted

2 tablespoons organic flaxseed meal

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon salt

Optional topping: We tried with just cream cheese and didn’t enjoy so made a simple cream cheese icing: 3 tablespoons of cream cheese 1 tablespoon erythritol mix into a cream cheese topping… Sweeten to taste

Nutrition Summary: This makes a total of 16 servings of Mini Pumpkin Spice Muffins. Each serving comes out to be 22 Calories, 1.1g Fats, 1.12g Net Carbs, and 1g Protein.

Christmas Cookies ~ Hurry Santa’s Coming

We have an emergency! Santa is on his way and so is Hanukkah Harry, we don’t have cookies yet. What do we do now? Well thank God for a quick & easy recipe from Sarah @ Cj’s Keto Kitchen, she has a sweet awesome keto frosted sugar cookie recipe that will leave Santa & Hanukkah Harry smiling and without breaking there keto diets…

Make sure to stop by Cj’s Keto Kitchen she has some great recipes.

Keto Caramel Pecans ~ Holiday Perfection

Quick, we got a party to go to and looking for a simple snack idea to take with us and also the party host is Diabetic, so what to bring? Well good question, this was the dilemma I was having till I saw Sarah’s newest post from CJsKetoKitchen.com . Perfect timing, I have been following her for awhile and she has some awesome recipes. Please go check out her website and her YouTube channel.

This is her Keto Candied Caramel Pecans.  These are delicious, easy to make keto snack, with only 4 ingredients. Its a nice sweet keto treat that will hit the spot when your craving something sweet, something salt, something nutty.

Here are a few shots of my wife Debbie working the magic on these Keto Caramel Pecans. Please watch the video of Cj’s recipe below.

Recipe:

Equipment

  • Large Sauce pan or Dutch Oven

Ingredients

  • 3 cups whole roasted pecan halves
  • 1/2 cup butter unsalted
  • 1 c. brown sugar substitute We use Sukrin gold
  • 2 tsp Vanilla extract

Instructions

  • Melt the butter in a saucepan over medium heat
  • Once the butter is melted, add the brown sugar substitute to the saucepan, and stir constantly until melted
  • Add in 2 teaspoons of vanilla extract, and stir to combine
  • Continue to cook down the mixture, stirring frequently for 7-8 minutes until it begins to thicken
  • Remove the saucepan from the heat, and add in the pecan halves. Toss to coat them all well
  • Place the coated pecans in a single layer on a parchment paper lined baking sheet
  • Put the pecans in the refrigerator for 1-2 hours to cool and harden
  • Once ready, break apart any chunks of pecans, and serve as is. Store extras in an airtight container

Notes

*All nutrition information is approximate. Please read and use your own labels for more precise information.

Nutrition (per serving) About 6 ServingsCalories: 259.3 | Fat: 27.7g | Carbs: 4g | Fiber: 3g | Protein: 3.08g | Net Carbs: 1g

Thank you Sarah @ CjsKetoKitchen for this awesome recipe.

Keto Chocolate Treat

Only four ingratiates & taste awesome

This is a awesome huge chocolate, peanut butter, nutty bar of goodness. If you need to feed your sweet-tooth this baby will do it & super easy to make. One of my wife’s favorite sweet snacks. Great for visitors and doesn’t taste like any kinda of diet food, it’s Good!

Ingredients

  • 1 8oz Sugar Free Chocolate Chips (Lilly’s is our preference)
  • 1 Tbsp Oil (Coconut or Avocado oil)
  • 1/2 to 3/4 Cup Natural Low Carb Peanut Butter
  • 3/4 Cup Coarse Chopped Salted Roasted Almonds
  • Some Parchment Paper & 9″X9″ Pan

Instructions

  1. Add Chocolate chip with 1Tbsp Oil in microwave safe dish, place dish in microwave about 25 second, take out stir repeat till melted.
  2. Once melted, incorporate the Peanut Butter (mix well) fully combined.
  3. Now add your chopped Almonds (again mix well)
  4. Line you 9X9 pan with parchment paper
  5. Pour your melted mixture into the pan covering the complete bottom.
  6. Quickly place in freezer for about an hour till hardened well.
  7. Once hardened (Cut and eat and enjoy) Keep Refrigerated
Mix in the Almonds
Time for the Almonds
Mixing the melted chocolate & peanut butter well
Mix Well

Work Out, What?

Yep it’s time to get to work, I have lost a significant amount of weight and now I got a good bit of extra skin. My wife told me I should have been working out from the beginning and I told her I didn’t think I was going to stick with the diet long enough to worry about having this extra skin issue. Don’t get me wrong I wanted to loose weight but I have never stuck with a diet in the past so why would I think I would be successful this time.

So as you see if I don't life my arms I am good but I ride a motorcycle...
Yep extra skin under them arms

I found a cool upper body workout, and on 11/25/19 I will start a 6 week of daily workouts. Anyone that wants to join me is welcome, I will be starting at 6:30am Central Time and will be doing some live on our Keto Funky FaceBook page. It’s a 30min workout and all you need is some dumbbells. Start with a lower weight and work up, it should be fun and get us toned up.