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Category: KETO 101

BREAKFAST/

Fall into Ketosis Challenge

@theketodashians

New season, better habits! Join us to reset for fall! Daily updates on our instagram page 💕##learnontiktok ##keto ##lowcarb ##fallintoketosis ##easyketo

♬ You Got It – Vedo

W T F happened to Summer 2020?! With the official start of Fall commencing on Sept 22, we thought it would be fun to jump start the new season with a keto based health and wellness reset week starting on Monday, Sept 21st. This challenge will run from Sept 21- Sept 25th and will focus on total grams of carbs, upping your step game, and being better with your water intake.

The guidelines are simple:

  1. Stick to 20g TOTAL carbs or fewer. That means DO NOT SUBTRACT ANY FIBER to get to 20g of total carbs. This also means you will be depending on very low carb foods to get you through the week instead of many processed foods with added fiber or sugar alcohols. This is a great way to refocus your low carb intake and challenge yourself to eat more unprocessed, whole foods.
  2. Aim for 10K steps a day. Yes, we understand that many of you can barely fit 3K steps into your daily routines between your jobs, families, activities, and general schedule. However, there are many opportunities you can take to fit steps in, like take the stairs at work, taking a walk during your breaks, parking further away from the entrances if businesses, etc. If you want to achieve something, you’ll make it work.
  3. Try to be consistent with your hydration patterns by hitting 100oz of water each day of the challenge. Water is so beneficial on ANY diet, but it’s super helpful when you’re entering a deeper state of ketosis. Your coffee and electrolytes count as water too.

We will support you throughout the week by answering your questions and documenting what we do ourselves to reset for the Fall. Follow us on Instagram to watch for story updates, meal ideas, and live q&a sessions.

Before you start, take pictures, measurements, and weigh yourself. This will show you how small changes can make a difference. Make sure you plan ahead by making sure you have plenty of food and ingredient options that will nourish you this week and keep you satiated. Do not plan to wing it the morning of Day 1.

If you need a little TLC because you are new to keto or have never tracked total carbs, here is a sample meal plan with product links to get you through the week. Please note that these are suggestions and you can customize them to ensure success with your reset. If you need more meal ideas, search the #20gtotalreboot hashtag on Instagram to see past meals we have eaten during this type of reset.

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Keto 5 Day Meal Plan

To help get you started, here is a sample ketogenic diet meal plan:

Pro tips:
-skip breakfast if you are not hungry
-season your food with zero carb seasonings
-mix and match meals you like and don’t eat meals with foods you do not like
-drink a lot of water throughout the day

Monday

  • Breakfast: Bacon, 1/2 avocado, and eggs. 9G total carbs OR pumpkin spice bulletproof coffee 0G total carbs
  • Lunch: Chicken salad with celery sticks 3G total carbs
  • Dinner: Salmon with 1 cup asparagus cooked in butter. 5G total carbs

Tuesday

  • Breakfast: Egg, tomato, basil and goat cheese omelet. 3G total carbs
  • Lunch: Tuna salad with 1 cup cucumber slices. 4G total carbs
  • Dinner: Meatballs & Marinara with sautéed zucchini. 9G total carbs

Wednesday

  • Breakfast: Sausage, egg, and cheese sandwich. 1G total carbs
  • Lunch: BLT lettuce wraps and avocado. 9G total carbs
  • Dinner: Chicken Noodle-less Soup. 6G total carbs

Thursday

  • Breakfast: Omelet with avocado, salsa, peppers. 10G total carbs
  • Lunch: Ground taco meat with butter lettuce wraps and shredded cheese. 3G total carbs.
  • Dinner: Chicken stuffed with spinach and artichoke dip. 3G total carbs

Friday

  • Breakfast: Ham and cheese omelet. 2G total carbs
  • Lunch: Beef stir-fry cooked in avocado oil with broccoli. 6G total carbs
  • Dinner: Bun-less burger with bacon, egg and cheese. 1G total carbs

Bonus

Saturday

  • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia. 5G total carbs
  • Lunch: Turkey and cheese slices with nuts. 5G total carbs
  • Dinner: Loaded cauliflower soup. 9G total carbs

Sunday

  • Breakfast: Fried eggs with bacon. 0G total carbs.
  • Lunch: Burger with salsa, cheese and guacamole. 5G total carbs
  • Dinner: Steak and hardboiled eggs with a side salad. 5G total carbs

0G-1G carb snacks:
–seaweed crisps
–pork rinds
–pickles
-pepperoni chips
-olives
-hard boiled eggs
-cheese crisps
-beef sticks
–bone broth
-deviled eggs
–string cheese

0G carb sweets:
-stevia sweetened meringue cookies
-popsicles made with zero carb beverage powders
-sugar free jello
-cinnamon sweetener pork rinds
-stevia sweetened milk tea
-sugar free homemade gummy bears

Have wiggle room?
Choczero – use KETOBAES to save 10% off your order

DIETARY/

9 Low Carb Recipes for a LIT 4th of July Weekend

Sugar Free Berry Tart

Such an easy crowd pleaser – people won’t even be able to tell it’s keto.

Vietnamese Grilled Ribs

A summer grilling favorite – eat these with your favorite low carb noodles or salad bowl.

Thai Faux Papaya Salad

Perfect as a side for grilled meats!

No Bake Sugar free Jello Pie

Another crowd pleaser and so light and fluffy.

No Bake Cookie Pie

Essentially milk and cookies in a pie…who could hate on that?

Keto Brown Sugar Babies

Going to a socially distanced party? People LOVE these.

Low Carb Taco Skillet Dip

Probably one of our most popular recipes to date.

Strawberry Shortcake Pancakes

Almost too good to be breakfast.

Pickle Dog Wraps

Perfect for picnics and purse snacks.

GOOD EATS/

Low Carb Asian Swaps

Yes, we most definitely still enjoy asian food! Check out our list of keto/low carb product swaps!

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Egg Roll Wrappers

cutdacarb.com

Use KETOBAES to save some $ if you’re a first time customer.

Soy Sauce Alternative

target.com

Aminos are made from coconut and have a slightly coconut aroma but are pretty close to soy sauce vibes.

Chicken Granule Replacement

vitaminshoppe.com

Add this with some sweetener, salt, and garlic so you’ll have some umami flavor – you can also blend in some mushroom seasoning to take it next level.

Cornstarch for Frying Replacement

amazon.com

Dredge whatever protein you’re looking to crisp up and this works perfectly – you can also add an egg to make more of a batter once you fry it.

Panko Bread Crumb Replacement

amazon.com

Use Pork panko the same way you would use panko bread crumbs!

Super Clean Fish Sauce

redboatfishsauce.com

We use fish sauce in our daily cooking – this one is super clean.

Sugar Replacement

amazon.com

We’ve permanently replaced real sugar with monk fruit sweetener because it measures the same as sugar – if you want to caramelize something, we suggest using brown swerve or allulose.

Cleaner Teriyaki Sauce

amazon.com

Similar vibes as the coconut aminos but more ingredients to make it a thicker sauce.

Spring Roll Wrapper Alternative

amazon.com

If you’re sick of lettuce wraps and want something sturdier for meal prep – try these. Heads up! Don’t fry these – use them like you would use rice paper for fresh spring rolls.

Bean Thread Noodle Dupes

amazon.com

GOOD EATS/

Target Keto Finds – Episode 2 Recap

@theketodashians

##foryou ##keto ##fyp ##targethaul ##target ##targetfinds ##tiktokfoodies ##easyketo ##ketohaul ##ketotips

♬ Please Don’t Go(Snap Your Life) – Joel Adams

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Birch Benders Frozen Keto Waffles

target.com

Perfect when you’re in a pinch for time in the morning.

Three Bridges Egg Bites

Starbucks Sous Vide Bites who?

Epic Pork Rinds

target.com

Clean and crunchy.

Utz Pork Rinds

target.com

How can you resist a bucket o pork rinds?

Xanthan Gum

target.com

Use this to thicken sauces and soups. A little goes a long way.

Allulose Sweetener

target.com

This sweetener will caramelize like sugar. Perfect for desserts.

Old Neighborhood Shaved Beef

target.com

Hello philly cheesesteaks all day, every day.

Good and Gather Cobb Salad

target.com

All the good stuff for when you’re on the go.

Swerve Brown Sugar

target.com

Our favorite brown sugar replacement.

Good and Gather Macadamia Nuts

target.com

Magically delicious and buttery.

BREAKFAST/

Ketodashian Style Iced Bulletproof Coffee

Ya’ll, when we first started showing people how to drink iced bulletproof coffee, everyone was hating and saying “there’s no way the butter can mix with cold coffee”. Trust us, when we want something, we’ll make it happen. The trick is to use a blender or hand mixer to mix the coffee with butter so it comes out nice and creamy. Bulletproof coffee is a high calorie drink meant to replace breakfast. It is supposed to keep you full while providing sustained energy. Make it your own by adding natural sweeteners and/or flavor enhancers.

Iced Bulletproof Coffee

The key is blending the coffee with the melted butter.
Print Recipe Pin Recipe
Prep Time: 3 minutes
Cook Time: 2 minutes
Total Time: 5 minutes
Course: beverage
Cuisine: American
Keyword: bulletproof, coffee, iced
Servings: 1
Net Carbs: 1g
Author: Vy & Regina

Equipment

Small Blender

Ingredients

  • 1 cup cold brew coffee
  • 1 tablespoon butter (melted)
  • 4-5 drops Lakanto liquid sweetener
  • 1/2-1 cup ice

Instructions

  • Melt 1 tablespoon of unsalted butter.
  • Pour the melted butter, liquid sweetener, and coffee into a blender.
  • Blend until the butter is incorporated into the coffee.
  • Pour over ice and enjoy!

Nutrition

Calories: 103kcal | Carbohydrates: 1g | Protein: 1g | Fat: 11g | Sodium: 12mg | Sugar: 1g | Net Carbs: 1g

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Tried this recipe?Please leave a review below and tag us @TheKetodashians on IG!
GOOD EATS/

Target Keto Finds – Episode 1 Recap

@theketodashians

##keto ##targetfinds ##target ##keepingitcute ##foryou ##fyp ##kitchen ##snack ##tiktokfoodies ##easyketo ##yum

♬ Say So (Instrumental Version) [Originally Performed by Doja Cat] – Elliot Van Coup

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

High Key Chocolate Chip Cookies

target.com

Famous amos vibes FOR SURE.

Assorted Whisps

target.com

We like to add these to salads or as chips for nachos.

Oh Snap Pickle Bites

target.com

Perfect with cream cheese and some deli ham.

Zevia Cola

target.com

Serious diet coke vibes without the dirty ingredients.

Old Wisconsin Beef Snacks

target.com

The perfect bite.

Quest Thin Crust Pizza

target.com

We like adding extra toppings before we pop these into the oven to bake.

Real Good Frozen Breakfast Sandwiches

target.com

We’re torn on these – with some sugar free maple syrup these are delish but by themselves they are salty AF.

Baken-Ets

target.com

David swears by these and says they are the best pork rinds ever.

Snack Whisps

target.com

Perfect for picnics and purse snacks.

P3 Protein Packs

target.com

Adult snackables?! Yes please.

Raos Marinara Sauce

target.com

Super clean and great macros for a tomato sauce.

Good and Gather Unsalted Mixed Nuts

target.com

Simple but the perfect little pick me up.

BEAUTY/

Hair Journey

If you’re like me who cries at every 1inch hair trim then you know the feeling when you brush your hair and find it shedding CLUMPS. Once I noticed my hair wouldn’t stop shedding I immediately dove into the internet and found a hair routine to stick to.

Below is a list of items and tips I’ve been using to help me achieve the locks of my dreams:

1. Supplements! 

Viviscal and Collagen has been my go to on tackling my hair shedding and promoting hair growth. You can find them

Here 

2. Washing your hair

Working in the restaurant industry I would leave with an aroma of oil and grease…LOL so the thought of not washing my hair daily use to freak me out. Turns out its best to NOT wash your hair daily so that your scalp is not stripped from natural oils. Luckily, I do not work in the Resturant industry anymore and feel comfortable on stretching out my washes. I noticed my hair felt more soft and not as brittle as before. 

3. THE “BRUSH”

Ok, I’m boujee and I know it. I’m the type that needs all the bells and whistles when I’m laser focused on something. The coveted Mason Pearson hair brush is meant to stimulate circulation, bring blood flow to the scalp, and in turn promote healthy hair growth. Does it work? Not sure yet, but it feels oh so goooooood and makes me want to take care of my hair. The average price for this brush is around $250 but we found an amazing dupe for $40 Here

 

 

GOOD EATS/

5 Keto-Friendly Snacks from Amazon

Legendary Foods Tasty Pastry (pop tart dupe)

Image source: amazon.com

If you’re looking for a nostalgic way to stay keto on the go, these are delicious and close enough to give you pop tart vibez. We like the brown sugar flavor best but there’s also a strawberry option as well. We prefer these straight outta the box but you can toast them like the real day.

Good to Go Snack Bars


Image source: amazon.com

These cakey bars give off some serious fig newton without the fig vibez. They are soft with a little chew and are the perfect sweet treat when you’re on the go.

Keto Farms Cheesy Jalapeno Mix

Image Source: amazon.com

If you’re a fan if jalapeno white cheddar popcorn mix, this one’s for you. The seasoning on the nuts and cheese is a dupe for the popcorn shop favorite and is only 2g net carbs for a serving!

Taco Bell Taco Supreme Sunflower Seeds


Image Source: amazon.com

These seeds are for those of you who are nervous snackers – trying to get the seed out of the shell is 75% of the work and where almost all of the flavor is. We love to have these on hand when we’re on long drives or road trips.

Sola Granola

Image Source: amazon.com

We have yet to try a flavor of this keto friendly granola that we haven’t liked. It’s so good you can’t even tell it’s mostly a nut mix! Eat it for a quick snack or use it as a topping on yogurt or eat it like cereal.

Disclaimer: We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

HEALTH + WELLNESS/

Sugar Free Candy: Spilling the Tea on Maltitol vs Natural Sweeteners

Ok, here’s the deal…before going back on Keto, I swear I never craved sweets. Every now and then I’d eat a snickers or a kit kat bar but never had the urge to go out of my way for some candy. Now? It’s like I’m a hunting dog on a mission to find every sugar free option on the market!

The standard sugar free candies that come to mind when I crave them are the popular maltitol based options. Maltitol is a sugar alcohol that is common in sugar free candies such as Werthers Caramels, Sugar Free Reeses, and Sugar Free Russell Stovers. These candies can typically be found next to the regular candy at the grocery store or in the diabetic care area of pharmacies/drug stores. Target and Walmart both carry them regularly.

So what’s the deal with Maltitol? The body does not absorb Sugar Alcohols the same way that it does sugar, but there are still some carbs in the candies. A lot of people who follow the keto diet do not like to eat foods with Maltitol because it’s not a sweetener that is found naturally. Others choose not to eat these because of the um…laxative effect if you have too many. For me, having one or two pieces will not make me feel sick or kick me out of ketosis. Sometimes, a girl just wants a sugar free gummy bear or Twizzlers! I will choose a more keto-friendly alternative if it’s available, but I do have a stash of candies with maltitol in my pantry to keep in the sweets rotation. Here is an article, of thousands, that spills the tea on Maltitol: https://www.healthline.com/health/food-nutrition/is-maltitol-safe#2

Now, there are other sugar free candies that are sweetened with naturally occurring sweeteners such as monk fruit or Stevia and these can usually be found in the health food section of most grocery stores. The only drawback to these candies are that they can be very expensive. Luckily, these items often go on sale or there are coupons available to reduce the cost. Some of my favorites are the Lilly’s Milk Chocolate Bars and Smart Sweets Gummies. Whole Foods, GNC, and large grocery chains will typically carry these items. Stay tuned for some upcoming grocery hauls that include different candies we’ve picked up!

FITNESS/

Intermittent Fasting: Yay or Nay?

We had heard about Intermittent Fasting (IF) prior to starting Keto but hadn’t started practicing it until January. There are many types of intermittent fasting, but the one we decided to go with was 16:8–which is where you fast for 16 hours and eat during an 8 hour window. We chose this approach because we both have day jobs that keep us busy, so fasting through the morning is never a problem.

Typical fasting hours will be from 6pm-10am but we have adjusted based on the day or week as needed. Weekends are usually fast free, but we start back up again Sunday evening.

What have we gained from Intermittent Fasting?

  • Mental clarity
  • Reduced appetites
  • More energy
  • Feeling full sooner
  • Though the weight hasn’t just fallen off like we would have hoped, we haven’t had large weight gain if we go off plan or have higher carb days, so in a way, IF is helping us manage our weight. @Fastingnews on Instagram is a really good resource when it comes to all things fasting. We refer to this account when we want to learn more about the different options and benefits. We also watch a lot of YouTube videos and research articles online.

Tools we use:

  • Zero app (screenshots below) – this helps us track when we fast and allows us to take notes on how we feel (as needed). We are data people so this is really helpful when we need to refer back in time.
  • Electrolyte supplements: we recently started adding Ultima all natural electrolytes to our water (think a natural powdered Gatorade with stevia)
  • Multivitamin – to help full the gaps where we might be missing essential nutrients.
  • Large water bottle: we each have a 1.5 gallon water bottle that we carry around to help us get our desired water goal in every day.

Something to note is that there are days our bodies tell us to eat, because it needs to be nourished, so WE EAT. We listen to our bodies and feed it when it is telling us to eat. This is something important to consider if you are new to Intermittent fasting–our best advice is “don’t over do it, take baby steps, and listen to your body.”