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Lactose-free milk keto

Lactose-free milk is a must on the keto diet. Unfortunately, the lactose in milk is caloric and high in carbs. Milk from cows, goats, sheep (or any animal or mammal) can kick you out of ketosis, which is what you want to avoid.

Instead, opt for natural milks such as almond, coconut, cashew, or soy milk as a part of your macros.

You will find that they are very low in carbs and will still provide you with some protein benefit.

Additionally, the milk will add another flavor into your mix. They are great with smoothies, oats, and even savoury dishes.

What are the ideal lactose-free milks to consume on a keto diet?

  • Almond Milk
  • Coconut Milk
  • Hemp Milk
  • Pea Milk
  • Flax Milk

Are there any other keto-friendly lactose-free milks that you’ve tried? Let us know in the comments below.

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Keto Nutrition

Is popcorn keto

Popcorn can be included in a keto diet, however it must be restricted to less than 50 grams of net carbs per day.

For more aggressive ketogenic macros, you will need to reduce the amount that can be consumed.

Should you consume popcorn on a keto diet?

Popcorn is a food that is “Moreish”. So once you start eating it, it is easy to consume alot.

If you are good with self-discipline, then you can factor 50 grams or less into your daily keto diet macros.

However, to make sticking to the keto diet easy, it’s best to avoid consuming popcorn as a part of your regular daily macros.

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Keto Facts

Shark Tank Keto Pills

There’s an online seller that’s claimed to have had the backing of the investors on Shark Tank for their keto supplement business. Unfortunately for those sellers, they have been labelled as a scam and investor Mark Cuban has recommended that this business gets reported to the FTC.

The company that has made the claim also made audacious claims that their pills would guarantee a high number of weight and fat loss in less than a week.

Additionally, they claimed to have the backing of celebrities such as Kim Kardashian.

Please beware of any of the PureFit Keto products being sold on Amazon.

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Keto Nutrition

Low carb Chipotle

One of the rising stars in the fast food business across the USA is Chipotle. Tasty, quick, Mexican-influenced flavored food with some spicy kick is a favorite for many.

As great as it is taste-wise, it can be problematic for people on a keto diet.

You can still consume some low-carb options if you know what to look for and if you know what to avoid.

Items to avoid ordering at Chipotle

  • Taco shells 
  • Burrito wraps
  • Tortilla chips
  • Rice
  • Beans
  • High-carb dressings
  • High-carb drinks

Items that you can order at Chipotle on a keto diet.

  • Meat options – steak, carnitas, chicken, barbacoa.
  • One vegan meat substitute: sofritas, which are shredded Hodo Soy tofu marinated in a spicy sauce (chipotle, roasted poblanos, and Mexican spices).
  • Two vegetables options: lettuce and fajita vegetables
  • Three dairy ingredients: sour cream, shredded Monterey Jack cheese, and queso.
  • Four low-carb salsas: fresh tomato salsa, guacamole, tomatillo green chili salsa, and tomatillo red chilli salsa.
  • Customized burrito bowl
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Keto Nutrition

Taco Bell Keto

One of tastiest take-away options that Americans love to consume is Mexican cuisine from Taco Bell. The brand is ingrained in the culture so much so that many people across the US will head to Taco Bell for “Taco Tuesdays”.

Great taste is guaranteed. However, the dishes that are typically served aren’t catered for the ketogenic diet.

In this post, you will learn about the options available for your next order at Taco Bell when you are on the ketogenic diet.

Things to consider when ordering at Taco Bell.

Maintaining ketosis means you need to consume the right food that will keep your carbohydrates low. Consuming items such as tortilla wraps and chips, and drinks infused with sugar will take your body out of ketosis.

Checklist of things to avoid at Taco Bell.

  • Rice
  • Beans
  • Potatoes
  • Tortilla chips
  • Desserts
  • Onions
  • Fritos
  • Red strips
  • Sugar-sweetened beverages

Keto-friendly items at Taco Bell.

  • Fire Grilled Chicken and Steak
  • Seasoned Ground Beef
  • Shredded Chicken
  • Bacon
  • Shredded Cheddar Cheese
  • 3 Cheese Mix
  • Sour Cream
  • Guacamole
  • Lettuce
  • Tomatoes
  • Jalapenos
  • Low-Carb Sauces

What are some of the food items that you can order at Taco Bell during a keto diet?

Naked Egg Taco Bundle

You will have to get this custom made so that it doesn’t come with the tortilla wrap or potatoes. You can ask for steak and some guacamole to get additional fats and protein in for your macros.

Breakfast Soft Taco With Bacon.

Order this without the shells or tortillas. See if you can replace them with eggs and bacon.

Grande Scrambler

Order the Grande Scrambler without the tortilla wrap and potatoes. You’ll have a tasty mix of eggs, bacon, cheese, nacho sauce, sour cream, and pico de gallo. Make sure to check the macro servings before consuming.

Mini Skillet Bowl

Replace the potatoes with stake in this bowl. And if you are still hungry, ask for additional eggs.

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Keto Facts

Ketone Levels Chart

NormalLess than 0.6 mmol/L
Medium (ketosis)*Between 0.6 and 1.5 mmol/L
High*Between 1.5 and 3.0 mmol/L
Possible DKA**Greater than 3.0 mmol/L
Source

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Keto Facts Keto Nutrition

Carbs in Watermelon: Will This Fruit Kick Your Out of Ketosis?

Watermelons are 92% water with each juicy bite giving your high doses of Vitamin B6, A, C, and lots of antioxidants, lycopene, and amino acids.

It can be eaten as a snack or can be used as a versatile ingredient in any meal plan.

These fruits have become synonymous with picnics and summer thanks to their refreshing quality and sweet taste that combat heat and also rehydrate your body. 

How Many Carbs Are In Watermelon?

A cup (152 grams) of diced watermelon contains 141 grams of water and 11.5 grams of carbohydrates (Source).

That’s evidence that watermelons are indeed rich in carbs. Below are carbs concentrations in different serving sizes.

 (Sizing) Carb Amount (Grams)
100g 7.55
1 cup, balls (154g) 11.6
1 cup diced (152 g) 11.5
1 melon (15” long x7 ½ diameter (4518g) 341
1 wedge (approx. 1/16 of melon) 286g 21.6
10 watermelon balls (122g) 9.21
1 NLEA serving (280g) 21.1

From the table above, it’s easy to conclude that watermelons are high carbohydrate fruits especially if you’re on keto diet. For any food to be considered keto-friendly, it should have 5-10 grams per serving.

A good example is strawberries and cucumbers which have low carbohydrates per serving and are keto-friendly.

How Many Calories Are In Watermelon?

how many carbohydrates in watermelons
How many calories are in watermelon?

Like many fruits, watermelon is a low-calorie fruit. A cup of watermelon balls (154g) contains 46.2 calories. Below is a table that shows the number of calories in different watermelon servings.

Portion Amount (Calories)
100 g 30
1 cup, balls (154g) 46.2
1 cup diced (152 g) 45.6
1 melon (15” long x7 ½ diameter (4518g) 1360
1 wedge (approx. 1/16 of melon) 286g 85.8
10 watermelon balls (122g) 36.6
1 NLEA serving (280g) 84

On a ketogenic diet, 5-10% of your daily calories should come from carbohydrates. And because 1gram of carbohydrate equates to 4 calories, the recommended daily calorie intake ranges from 100-200 calories from 20-50grams of carbohydrates.

Watermelon can put you at the risk of getting kicked out of ketosis.

That’s because; a single serving will contribute 85 of your daily calorie requirement putting you close to your daily carbohydrate limit. That’s why it’s never recommended to eat watermelon on a keto diet.

Can You Eat Watermelon On The Keto Diet?

Watermelon joins the list of the many fruits and veggies that you shouldn’t eat on a keto diet because it’s high in carbohydrates and calories.

However, even though it’s not recommended to eat watermelon on the keto diet, you can always include this refreshing fruit in your daily meals but in minimal doses.

For example, you can opt only eat a cup of watermelon a day and keep tabs on your overall daily carb intake.

Eating Watermelon on a Keto Diet      

Is watermelon good for a keto diet?
Is watermelon good for a keto diet?

While it’s best to avoid watermelon fruit if you’re on keto, there are different ways to incorporate it in your weekly diet without getting kicked out of ketosis:

  • Add small portions of this fruit into your keto-friendly salad recipes.
  • Only eat smaller portions –ideally not more than 1 cup a day- and ensure that you stay within your macros.

What Are The Health Benefits Of Eating Watermelon?

Studies have proved that there’s “more to watermelon than meets the tongue”- watermelon isn’t just water and sugar.

It’s a nutrient-dense fruit that provides high levels of minerals, vitamins, and antioxidants.

To get a better understanding of the health benefits of watermelons, let’s first look at the nutrition facts.

Watermelon Nutrition Facts

Below is the nutritional information for watermelon NLEA serving (280 grams)

  • Carbohydrates 21.1g
  • Calories 84
  • Protein 1.7g
  • Total Fat 0.4g
  • Potassium 314mg
  • Vitamin C 22.7mg
  • Vitamin A 1593 IU
  • Fiber 1.1g

1. Regulate Blood Pressure

According to a study on the American Journal of Hypertension website, watermelon extract plays a vital role in blood pressure regulation in obese people with hypertension.

Additionally, the amount of magnesium and potassium present in watermelons also plays a crucial role in lowering blood pressure.

Potassium is considered as a vasodilator- it helps in reducing tension in arteries and blood vessels, thereby enhancing blood flow and reducing stress on the cardiovascular.

The carotenoids in watermelons help prevent the hardening of artery and veins walls, hence contributing to blood pressure regulation, reducing chances of strokes, blood clots, atherosclerosis, and heart attacks.

2. Enhance Heart Health

carbs in watermelons: melons Enhance Heart Health
Heart health on a keto diet

A 2014 study suggests that carotenoid in watermelons may help improving heart functions.

Beta-carotene, best known for its anti-aging and antioxidant benefits, can help prevent age-related heart problems. Additionally, the roughage in watermelon, together with vitamin C, potassium, carotenoids help reduce cholesterol in the body hence keeping your heart safe from conditions caused by high cholesterol levels.

Watermelon fruit may be more important for older women.

A study conducted on postmenopausal women with increased aortic stiffness found out that women who took watermelons for two months saw decreased arterial stiffness and blood pressure compared to those who didn’t take watermelon extract.

These benefits can be attributed to arginine and citrulline found in watermelons.

3. Cancer Prevention

Like any other fruit, watermelons may play a role in preventing cancer thanks to their anti-oxidant properties.

According to the National Cancer Institute, lycopene found in watermelon has been linked to reducing prostate cancer cell growth.

4. Prevent Dehydration

According to research published in EXCLI Experimental and Clinical Sciences, watermelons are 92% water and play an important role in reducing both blood pressure and body temperature.

Watermelon fruit can also help you hydrate especially during those hot summer days. People in the tropics eat watermelon during the hot days to protect themselves from heatstroke.

Additionally, the high water content in watermelons helps the release of excess liquid in the body in form of sweat, which cools the body during sunny summer days.

5. Skin and Hair Benefits

Vitamin A is important for our skin, and a cup of watermelon contains a quarter of the daily recommended doses.

Vitamin A keeps the skin and hair moisturized and also promotes the growth of new elastin and collagen cells. Vitamin C in watermelon also helps in the growth of healthy collagen.

Conclusion

While watermelon is 92% water, almost all of its dry weight is carbohydrates. 

All the carbs in watermelons are simple sugars which when digested are known to cause spike in blood sugar levels. And for this reason, melons are not recommended for anyone on keto diet or other weight loss programs.

However you can enjoy watermelons only in tiny portions.

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Keto Facts Keto Nutrition

Carbs in Strawberries: Are They Keto Friendly?

The Keto is arguably one of the most restrictive diet programs that focus on eating very few carbohydrates and lots of fat. How long you stay in ketosis depends on you limiting carbs intake- which is where the fruits can get tricky.

Most keto plans recommend not exceeding 30grams of carbs per day. Fruits like strawberries are filled with vital nutrients that make them well-worth keeping in your keto diet.

But how safe are strawberries in your keto diet?

Can you eat them regularly without getting kicked out of ketosis?

Let’s find out!

How Many Carbs Are in Strawberries

How many carbs in strawberries
Photo by Євгенія Височина on Unsplash

Strawberries are low in carbs. The net carbs in strawberries are around 5-10g per 100grams serving, depending on whether they’re whole or sliced. The same serving will provide you with approximately 2g of fiber and enough vitamin C to help you meet your daily nutrients requirements.

Strawberries are 90% water, and a large percentage of their dry weight is carbohydrates. The number of carbohydrates from berries depends on both the portion size and strawberry ripeness. The table below shows total carbs in different popular serving sizes.

Popular Serving Sizes of Strawberries Net Carbs(g) Sugar(g) Fiber(g) Total Carbs(g)
Whole Strawberries        
1 small 0.44 0.33 0.1 0.54
1 medium 0.72 0.56 0.2 0.92
1 large 0.98 0.84 0.4 1.38
1 extra large 1.57 1.26 0.5 2.07
1/2 cup 4.13 3.36 1.4 5.53
1 cup 8.16 6.71 2.9 11.06
1 oz 1.58 1.32 0.6 2.18
Strawberry Halves        
1/2 cup 4.34 3.54 1.5 5.84
1 cup 8.67 7.08 3.0 11.67
Sliced Strawberries        
1/2 cup 4.67 3.87 1.7 6.37
1 cup 9.45 7.74 3.3 12.75

From the table above, it’s evident that sliced, whole, and strawberry halves have varying carbs concentration. You get more carbs (9.45g) with sliced strawberries than with strawberry halves of the same serving sizes.

Most of the carbs found in strawberries are simple sugars with glucose and fructose the main ones. While it does raise blood glucose, in small quantities, fructose isn’t bad for health. Strawberries also contain fiber that helps keep your digestive system health. (Source)

Two studies by J Agric Food Chem and Int J Mol Sci have proven that net carbohydrates in strawberries vary depending on the fruit ripeness. Riper strawberries contain high carbs. An underripe strawberry will have fewer carbs than ripe strawberry.

How Many Calories Are In Strawberries?

How many calories are in strawberries?

Because strawberries are 90% water, they have fewer calories. A 100 grams serving will give you 33 calories that can be attributed to the small amounts of carbohydrates, protein, and fat in the fruit.

Low calories content makes strawberry a perfect addition to any weight-loss diet menu.

Popular Serving Sizes of Strawberries Fat(g) Carbs(g) Prot(g) Calories
Whole Strawberry        
1 small 0.02 0.54 0.05 2
1 medium 0.04 0.92 0.08 4
1 large 0.05 1.38 0.12 6
1 extra large 0.08 2.07 0.18 9
1/2 cup 0.22 5.53 0.48 23
1 cup 0.43 11.06 0.96 46
1 oz 0.09 2.18 0.19 9
Strawberry Halves
1/2 cup 0.23 5.84 0.51 24
1 cup 0.46 11.67 1.02 49
Sliced Strawberries        
1/2 cup 0.25 6.37 0.56 27
1 cup 0.50 12.75 1.11 53

What Is The Nutritional Value Of Strawberries?

The following is the nutritional information for 1 cup (152g) of strawberry halves as provided by the United States Department of Agriculture (USDA).

  • Fat: 0.5g
  • Calories: 49
  • Sugars: 7.4g
  • Fiber: 3g
  • Carbs: 11.7g
  • Protein: 1g
  • Sodium: 2mg

Carbohydrates

Strawberries are capacious fruits, containing fewer calories and more carbohydrates. A cup of strawberries contains 49 calories, 12 grams of carbohydrates, 3grams of fiber.

Fiber is indigestible, resulting in 9g of net carbs in strawberries.

Additionally, strawberry fruits have a glycemic index of 40 and a glycemic load of 1.5. These two indicators show that strawberries have a negligible effect on blood glucose.

Fats and Proteins

Like other berries, strawberries are low in proteins. 1 cup serving contains about 1g protein.

These fruits are also extremely low in fats with a 1 cup single serving containing ½ a gram of fat.

A higher percentage of these fats are polyunsaturated and a smaller percentage of monounsaturated and saturated fats.

Vitamins and minerals

Strawberries are rich in vitamins and minerals. These include:

  • Manganese- mostly found in high quantities in legumes, whole grains, fruits, and vegetables. It plays a vital role in various processes in the body.
  • Vitamin C. in strawberries is an antioxidant that plays an essential role in skin health and boosting immunity system.
  • Potassium is a vital mineral in various important body functions such as blood pressure regulation. (Source)
  • Vitamin B9- also known as folate, Vitamin B9 helps cell functions and healthy tissue growth. It’s great for older adults and pregnant women.

What Are the Health Benefits of Eating Strawberries

How many carbs in sliced strawberry
Photo by Skyla Design on Unsplash

Strawberries are a source of compounds that contribute positively to human health. Eating strawberries has been shown to reduce the risk of many chronic diseases. (Source)

1. Anti- Cancer

Cancer has become a health crisis in the 21st century. It’s termed as an unregulated growth of abnormal cells. Several studies have shown that berry fruits can help prevent different types of cancers thanks to their abilities to fight inflammation and oxidative stress.

Additionally, research has also shown that strawberries can help prevent tumor growth in human liver cancer cells and animals with mouth cancer. However more research is required to verify how strawberries act as anti-cancer fruits fully.

2. Pain relief

A study conducted on obese people with knee osteoarthritis found that strawberry fruits significantly helped in reducing inflammation and knee pain. This means that strawberries are natural pain relievers and anti-inflammatory.

Their effects on inflammation and pain can be attributed to their high contents of antioxidants.

3. Blood sugar regulation

Our bodies convert carbs into simple sugars, which are released into the bloodstream. The body then starts secreting insulin, which signals the cells to absorb the sugars in the blood and storage or fuel.

Imbalanced blood sugar and high sugar foods are linked with type 2 diabetes, risk of obesity, and heart disease. (Source)

Can I Eat Strawberries On The Keto Diet?

Strawberry is a great keto fruit.  These fruits have low carbohydrate concentrations making them one of the most recommended keto diet fruits.

Additionally, strawberries are rich in Vitamin C and other important compounds that play an important role in your health.

In most cases, foods rich in Vitamin C are unfortunately also rich in carbohydrates. Therefore strawberries can provide you with enough vitamin C without having to worry about carbs levels.

Incorporating Strawberries into your Ketogenic Lifestyle

Strawberries can be taken in different ways. They smell sweet and vibrant red color, and when choosing berries, avoid ones that are mushy or moldy. Because strawberries spoil fast you’ll need to use them fresh or freeze them in the refrigerator. You can incorporate these keto-friendly fruits in your diet through the following:

  • Use them to sweeten yogurt. You can add strawberries to a cup of keto-friendly yogurt like Greek yogurt. Alternatively, you can sprinkle cinnamon, flax seeds, sugar-free maple syrup, of chia seeds to spice up your yogurt treat.
  • You can blend strawberries into smoothies. You can use these fruits as an ingredient in hundreds of keto-friendly smoothie recipes.
  • Strawberries are great dippers. You can dip them into keto-friendly chocolate and butter for a sweet-tasting fiber-rich dessert.

Final thoughts

Unlike carrots, strawberries are low in carbs, making them keto-friendly. They provide our bodies with compounds that benefit our health by preventing chronic diseases.

Even though they are keto-friendly, strawberries still contribute small amounts of your daily carbohydrates intake, especially when you eat more than one cup.

It’s best to eat them in small portions between meals or add them to different keto meals to get full benefits without getting kicked out of ketosis.

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Keto Facts Weight Loss

How Many Carbs for Ketosis? A Comprehensive Guide For Beginners

The type of food you eat on keto diet varies depending on who you ask.

The rule of thumb for ketogenic diet is that you should energize your body through calories from fat, less from protein, and very few or none from carbohydrates.

Ketosis is a powerful weight loss technique to get rid of body fat without your life revolving around the gym.

Without glucose from carbohydrates, your body will burn both stored and dietary fats for energy. But this doesn’t mean that you should exclude carbs from your daily meals.

There is a specific daily carbohydrate limit for anyone on ketosis. Continue reading to find out more about the amount of carbs required to reach ketosis and the amount needed to maintain ketosis.

How Many Carbs for Ketosis?

How many carbs for ketosis?

On a ketogenic diet, the amount of calories from carbohydrates shouldn’t be more than 5% of your total daily calorie requirements.

However, your daily caloric intake highly depends on three major factors, including:

  • Your age, gender, current weight, stature, and body fat composition
  • How active you are
  • Your resting metabolic rate
  • Your reason for starting the keto diet

To stay in ketosis, you need to find the perfect ratio of carbs, fats, and proteins. On a ketogenic diet, most people consume get 70-75% of their daily calories, mainly from fat, 20-25% calories from proteins, and 5-10% from net carbs.

That’s the general range because your macronutrient goals will highly depend on your body composition, activity levels, fat loss goals, and your age.

How Many Carbs A Day for Ketosis?

For most people, the number of daily carbohydrates shouldn’t exceed 50 grams. Ideally you should aim between 20 to 30 grams net carbs per day or 40-60grams per daily including dietary fiber. (Source)

But depending on the person, the amount of carbs can be limited to 10 – 20 grams per day.

Here’s a simple calculation to help you understand.

Net carbs is the total amount of carbohydrates in a diet, fewer sugar alcohols and fiber. To calculate net carbs for keto diet use below formula

Net Carbs= Total Carbohydrates – (Sugar Alcohols+ Fiber)

Simple formula:

For example, you weigh 180 lbs, and you need 1400 calories per day to lose weight at a rate of 1 pound per week. You would require:

  • 7-80% calories from fats
  • 20-25% calories from proteins
  • 5-10% calories from carbs

Note: 1 gram of fat provides 9 calories, and a gram of carbohydrates and proteins contains about four calories.

If you’re not sure how to calculate the carbs in food you eat, check out this article we wrote about keto calculator.

How to Calculate Your Carb Intake

How to calculate your carb intake?
How to calculate your carb intake?

On a keto diet, you should obtain your daily calories from 70-80 fat, 20-25% proteins, and 5-10% from carbohydrates.

To better understand your daily carbohydrates requirement on a keto diet, it’s essential to translate these percentages into grams.

For example, if you need 1400 total calories per day, your aim should be to get 10% of 1400 calories from carbohydrates.

= 140                     = 70

Because 1gram of carbs is equivalent to 4 calories, you’ll then divide each of the figures above by 4 to get 35 grams and 17.5 grams net carbs per day, respectively. (*)

How to calculate your fat intake

You might have heard nutritionists, and some diet specialist declares that fat- especially saturated fat is bad for your health.

Luckily science has debunked this myth because of a lack of data to prove the relationship between a high-fat diet and increase risk of heart disease.

Because the keto diet emphasizes more on fat, you’ll need more fat in your daily keto diet meals. Here’s how to calculate the amount of fat you need to eat a day on keto.

           = 1,050 calories

1 gram of fat is equivalent to 9 calories. If you divide 1,050 by 9, you get 116.66 grams of fat per day.

How to calculate your protein intake

Protein provides us with essential amino acids to help burn body fat and for muscle gain. (*) Keto diet requires 20-25% of your total daily calories from proteins.

For an extremely active person, more protein is needed. However, it’s important to note that too many proteins can cause gluconeogenesis.

But depending on activity levels, most people will consume 0.6-1.0 g of protein per pound of lean body mass.

In this case, if you weigh 170lbs, but only have 140 pounds of lean body mass, 84-140 grams of protein daily would be suitable.

How many carbs should you target on a ketogenic diet?

How many carbs should you target on a ketogenic diet?

If you’re an active person and regularly engage intense physical activities, the above ratios may not work for you. That’s why you’ll need a targeted ketogenic diet.

Targeted keto advocates for “carbs boost” – eating carbs before and immediately after your workout sessions. The carbs boost ensures that the muscles have sufficient glycogen for energy (*)

  • Stick to your macros throughout the day
  • Consume 15-30 g of fast-acting carbs during workout sessions or within half an hour after your workout ends.

Your body should use the carb boost to repair and restore itself, and you won’t be kicked out of ketosis.

How to Eat For Ketosis

Finding the perfect ratio for ketosis is very important. Keto advocates for low carbohydrates and low glycemic index foods.  Examples of such foods include peppers, leafy greens, cauliflower, eggplants, and many others.

If you have 3 meals a day, each serving should have less than 10 grams of carbs. Additionally, these carbs must be -low on the glycemic index scale. You should avoid foods high in carbs or that affect your GI scale even when they are low on carbs.

Alternatively, there are plenty of low carb alternatives. You can replace wheat flour with almond, coconut, and other nuts flours.

Replace dairy milk with low carb alternatives like almond and coconut milk. Avoid artificial sweeteners or regular sugar and switch to natural sweeteners like erythritol and stevia.

Eat plenty of fat to boost your ketosis. Fatty cuts of meat, sour cream, olive oil, nuts, and butter contain fatty acids that your liver will easily convert into ketones.

In the long run, your body will use stored fat to make ketones for energy requirements hence boosting weight loss.

How Many Days until Reaching Ketosis?

How many days to reach ketosis?

In most people, it takes 2-4 days to reach ketosis. However, for some, it may take up to a week or longer. (*)

Factors that affect how long it takes to reach ketosis include:

  • Your age
  • Your metabolism
  • Exercise
  • Your daily protein and fat intake
  • Typical daily carb intake

For example, those who consume a high carbohydrate diet before starting a ketogenic diet may find it harder to enter ketosis than those who consume low carb foods.

This is because your body will need to deplete stored glycogen before it can enter ketosis. (*)

Reaching ketosis takes three phases. As long as you restrict your daily carbs below 50 grams, boost your fat intake to 80% of your daily calorie requirements and proteins to 20-25% of daily calories, you’ll be guaranteed to reach ketosis.

Below are the three phases to enter ketosis.

a) Glycogen Depletion

In the first 1-3 days on a ketogenic diet, your body will switch to muscle and liver glycogen to raise blood sugar levels. Glycogen will be converted to glucose to provide your body with required energy.

b) Fat Oxidation

After all stored glycogen is used up, your body is forced to use stored fat for energy production. Some of the fats are used for energy while others converted into ketones.

Your body produces ketones as a source of energy for body cells that cannot run on fatty acids. If you keep your fat intake high enough, your body will instead use dietary fat for ketone production other than using stored fats.

c)    Ketone Utilization

The third phase is ketone utilization, where your body has fully adjusted to ketosis. While it may take 2-3 days, for some it makes take up to 2-4 weeks or longer.

Some of the adverse effects of ketosis include keto flu also known as carb flu, which is a collection of symptoms similar to the common flu.

How to speed up getting into ketosis?

How to speed up getting into ketosis?

Patience isn’t something everyone wants to hear, especially when it comes to weight loss. We all want to shed off those extra pounds as quickly as possible without having to wait for weeks.

1. Exercising

Exercising is one of the best ways to speed up weight loss in ketosis.

An intense workout can deplete glycogen stored within hours. (*). With moderate activities, it can take up to 48 hours to completely drain glycogen stored.

2. Supplements to Speed up Ketosis

Besides exercising, some supplements can fast track your way into ketosis without breaking a sweat. They include:

Exogenous Ketones

These are dietary supplements designed to boost ketosis. They are laboratory ketones available in powder and pill form. Studies have shown that these supplements make you enter ketosis within hours. (*) You can also use them to correct keto dietary mistakes and shorten keto flu.

MTC Oil

Medium-chain triglycerides (MCT) are the type of fats that don’t require bile salts or enzymes for digestion. They are absorbed directly in the digestive tract and transported to the liver where they’re used for ketone production.(*)

3. Try intermittent fasting

Fasting doesn’t involve going without food for weeks. There are two ways you can fast, with the most common one being time-restricted fasting.

Time-restricted fasting can either involve eating during an 8-hour window (first meal at 1200pm and no eating after 8:00 pm) or eating during a 4-hour window (first meal at 400pm and no eating after 800pm). You can also try intermittent fasting which involves fast for a day or several days

How to Test For Ketosis At Home.

Knowing when you’re in ketosis is important as it will help you determine whether you’re on the right track or if you need to make adjustments to your carbs, proteins, and fat intake ratios.

Keto Flu

Keto flu is one of the first signs that your body is transitioning into ketosis. You may feel achy, tired, and nauseous in the first few days. Keto flu can take up to a week or two before the body full adjusts into new metabolism.

Urine test strips

They are cheap and easy to use. However, these strips may not be reliable after the first few weeks of ketosis. This is because, in the first few weeks, your body will excrete large amounts of ketones.

As your body adjusts to low carb diet, it’ll excrete fewer ketones, which may be impossible for urine test strips to detect.

Thirst

Ketosis may make you feel thirstier than usual, which occurs as a result of water loss. Additionally, high ketone levels in the body can also cause dehydration and electrolyte imbalance. It’s essential to drink plenty of water and keto-friendly sodas to avoid dehydration.

Bad Breath

Bad breath is one of the simplest ways to test for ketosis. Ketones produced by the liver leave the body through urine as well as through the breath.

Unusual lousy breath following a low carb diet program is a sign that your body has entered ketosis. Mask the smell by chewing sugar-free gums or brushing your teeth a couple of times per day.

Carb foods to eat on a keto diet.

When it comes to carbs on the keto diet, you’ll want to keep the portions small. Avoid starchy vegetables, high carb grains, and high sugar fruits. You should focus on foods such as:

  • Low sugar berries including strawberries, blueberries, and raspberries
  • Eat leafy veggies including arugula, kale, asparagus, and lettuce
  • Eat cruciferous vegetables, including broccoli, cauliflower, cabbage, sprouts, and Brussels.

Final thoughts

To enter the ketosis state, you shouldn’t exceed 50 grams of carbs per day. However if you participate in intensive training and workouts, you can raise your carb intake during workouts and immediately after exercise.

Not only knowing how many carbs you need for ketosis, but you also need to keep tabs on your protein and fat intake. Too much of proteins are bad for ketosis.  To enter ketosis as fast as possible, try exercising or supplements such as exogenous ketones and MCT oil.

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Fat Loss Keto Facts Keto Nutrition Weight Loss

Diet Soda On Keto: Everything You Need To Know!

Dieting comes with its share of challenges, and right from the start, irresistible cravings kick in. If you’re reading this, you’re probably sick and tired of drinking water on keto, and wondering if diet soda on keto is the right way to go.

Diet soda is sweet like any other carbonated soft drinks, contains zero carbs, and doesn’t have any added sugar. From a nutritional point of view, diet soda sparks debate because it contains artificial sweeteners such as sucralose and aspartame which could have adverse effects on your health.

In this article, we shall be discussing everything you should know about diet soda on a keto diet.

What is Diet Soda?

What is diet soda?

Diet soda is a beverage that mimics the taste of regular soda but has no sugar. It combines artificial sweeteners, carbonated water, natural flavors, caramel color, caffeine, phosphoric acid, and preservatives. Let’s have a detailed look at each ingredient.

  • Phosphoric acid– is found in bubbles of diet soda and can ruin your bone health. A study on the NCBI website revealed that high contents of phosphoric acid could lower bone mineral density.
  • Carbonated water– its water infused with carbon dioxide (CO2). It’s also known as fizzy water or sparkling water. People prefer carbonated water because it more refreshing than plain water.
  • Preservatives– some of the chemicals found in diet soda include potassium sorbate and potassium benzoate, which help prevent fungi and mold growth hence preventing food spoilage.
  • Natural flavorings- The FDA defines natural flavorings as any product containing flavors obtained from fruits, vegetables, eggs or similar material. Its purpose is to provide flavor.
  • Artificial sweeteners- Sucralose, aspartame, acesulfame K, and saccharin are zero-calorie sweeteners that are 100 times sweeter than sugar.
  • Caramel color- is responsible for the brownish color of diet soda. An article posted on the NCBI website revealed that caramel color isn’t genotoxic, meaning it doesn’t cause cancer.
  • Caffeine- when consumed in doses above 400mg, it can cause anxiety, nervousness, and jitteriness. (Source).

Can You Drink Diet Soda on Keto?

We’ve seen users on different online communities asking, can I drink diet soda on keto?

The answer is YES. While diet coke is not healthy, a few drinks once in a blue moon won’t ruin your keto lifestyle. Just watch for the addiction.

Additionally, diet sodas can’t be justified as healthy from a nutritional standpoint. They aren’t healthy and shouldn’t be a regular feature in your diet menu.

Nutritional facts of diet coke:

  • 0g sugars
  • 0 calories
  • 0g carbohydrates
  • 0g proteins

Because ketogenic diet purposely aims to cutting carbs in your diet, from keto standpoint diet coke is allowed.

Replacing regular soda with diet soda will help you significantly cut carbohydrate consumption and at the same time satisfying your cravings. Remember, you shouldn’t consume diet coke regularly.

Additionally, diet soda has zero nutritional value but linked to some health problems when in excess. The artificial sweeteners can also disrupt your body’s metabolism and spike up your sugar cravings.

Benefits of Diet Soda on Keto

Below are some of the advantages and disadvantages of diet soda in your ketogenic lifestyle.

Zero carbs and calories

The rule of thumb in your ketogenic lifestyle is that; carbohydrates should never exceed 50grams per day. Cutting your carbs intake significantly helps in weight loss.

Additionally, to shed off those extra pounds, you need to burn more calories than you eat. To lose 1 pound of your body weight, you’ll need to burn 3500kcal. Typically, you should cut 500kcal daily (Source).

Drinking diet coke is an excellent way of satisfying your “sugary glands” while at the same time reducing calorie intake.

Satisfies your cravings

The artificial sweeteners in diet soda are 100 times sweeter than regular sugar. If you’re craving for something sweet but hate to gain extra pounds, a can of diet coke once in a will quench your sugar cravings.

How Diet Drinks Can Ruin Your Ketogenic Lifestyle

While diet soft drinks are sugar-free, they contain artificial sweeteners that allow you to get that sweet taste without worrying about carbs or calories.

Artificial sweeteners may indirectly ruin your ketogenic lifestyle in ways you never thought possible. Let’s see how?

On weight gain

You may argue that there’s no way you’ll weight from light drinks since they don’t have any calories or carbohydrates. That’s true, but the fact is that you’ll be promoting weight gain in other ways.

A 2019 study published in Pediatric Obesity found out that people who drink artificially sweetened drinks consume up to 450 more calories per day than those who only drink water. The reason being the sweet taste will make you feel hungrier than you would have without it.

According to a 2017 report, researchers found a correlation between artificial sweeteners and obesity. These sweeteners can affect the bacteria in your gut, resulting in decreased satiety hence prompting you to consume more calories.

On Sugar Cravings

One way to quench your sugar cravings when on a keto diet is to drink diet light drinks. You get to satisfy your sugar buds without any of the calories or carbohydrates.

Anything sweet you eat activates different pathways in your brain. However, the sweetness of artificial sweeteners without calories will only partially activate these pathways, and this leaves your brain “yearning” for more. Because artificial sweeteners don’t fully satisfy your brain, it’ll continually seek what it wants until it gets it – in this case sweet flavor with some calories (Source). If you give in to your cravings, you’ll only end up developing tolerance and preference for all things sweet making you utterly dependent on artificial sweeteners.

On metabolic Dysregulation

One of the primary purposes of ketosis is to regulate insulin and glucose levels, the two of the significant factors that help you to keep tabs on your weight.

A 2013 study by Diabetes Care found out that diet beverages work directly against the keto mechanism by disrupting glucose and insulin levels in the body. This results in increased risks of heart disease, Type 2 diabetes, and obesity, that’s according to Reviews of Endocrine and Metabolic Disorders.

Avoid Diet Soda If you’re On Keto Diet

Although diet drinks won’t directly kick you out of ketosis, it’ll affect you in other ways and make it almost impossible for you to lose weight.

The artificial sweeteners in diet sodas are linked to other health problems like:

  • Fatigue
  • Arthritis
  • Depression
  • Anxiety
  • Parkinson’s disease
  • Alzheimer’s disease
  • Epilepsy
  • Diabetes
  • Short term memory loss
  • ADHD

How to Cut Down Diet Soda on Keto

To get rid of diet soda from your menu, you need to understand the reason why you drink soda and find a good alternative.

Some people drink diet soda to satisfy their sugar cravings while others want a quick caffeine jolt. For people not on keto diet, switching to tea and coffee may be a good alternative. However for people living keto lifestyle, they’ll need to find a sugar-free option and calories free.

You can replace diet soda with another keto-friendly drink and smoothies that provide same sweetness as soda.

Recommended Keto Friendly Drinks:  Best Diet Soda Alternatives

As more medical publications are made available to the general public about the health risks of diet soda and possible artificial sweetener addiction, manufacturers have responded by offering light drinks made with stevia, which is an all-natural no-carbohydrate, no-calorie sweetener.

However, there isn’t sufficient information whether stevia has the same effects as artificial sweeteners.

Below are keto-friendly sodas that have been crafted to satisfy your taste buds without knocking you out of fat-burning ketosis:

  • Homemade sodas
  • LaCroix, a sweetener-free drink that uses a combination of natural flavors.
  • Homemade recipes (discussed below)

6 Ketosis Friendly Homemade Diet Soda Recipes

Photo by The Creative Exchange on Unsplash

Humans can’t survive without water. It’s the best drink for everyone on the planet that not only quenches your thirst but also keeps you hydrated and cures headaches.

While water is a must, not everyone appreciates its taste. Sometimes we want to quench our thirst with something that tasty and sweet. Below are different keto-friendly recipes that you should try.

1. Zingy Salted Lime Soda

Generally, you can use sparkling mineral water, club soda, and seltzer water interchangeably unless you’re specific. The minerals in these three only change the taste slightly. It’s important always to check the ingredients since some have artificial flavors.

Ingredients

  • 1 lime
  • 1 ¼  cups of club soda, sparkling mineral water o seltzer water (adjust amount to taste)
  • 1/8 to 1/4  teaspoon salt (adjust the amount to liking)

Preparation:

Juice 1 lime and then mix with club soda, mineral water, or seltzer water and salt. Stir the mixture gently until all the salt dissolves and serve chilled.

This is the perfect homemade diet soda to keep in the refrigerator for those hot days as it’s quite refreshing, and the small salt added can help with rehydration. You can dip a slice of the lime to the rim of the glass to make it look like some fancy summer cocktail.

diet soda on keto
Zingy Salted Lime Soda

2. Cucumber Lime Water

Cucumber waters are served in spas, probably to help you relax during the session. This recipe only requires three ingredients and can be prepared in less than five minutes.

Ingredients

  • 1 lime
  • 1 cucumber
  • 1.5 liters of water

Preparation:

Gently peel the cucumber and slice it into small slices. Add the slices to jug. Extract juice from 1 lime and add it to the jug. Add water to the mix and let it sit in the refrigerator overnight.

Cucumber is an excellent cooling vegetable that adds flavor to water. The lime adds some zingy freshness to make the drink even more refreshing. Alternatively, you can use a water bottle with infuser in the middle to help you drink comfortably without the cucumber slices coming your way.

3. Sparkling Pomegranate

You’ll only need about 5 ingredients to make this refreshing pomegranate drink. It’s important to note that it does contain some caffeine to spice up your mood on those boring afternoons and boost your energy.

Ingredients:

  • 20 drops of stevia
  • 2 cups of water
  • ½ cup of cold green tea
  • ½ cup of pomegranate juice
  • ½ of sparkling water

Preparation:

It takes less than 5 mins to have the sparkling pomegranate drink ready. Combine the five ingredients in a jug and serve over ice.

This recipe contains 18 calories and is sugar-free making it perfect for people living ketosis lifestyle.

4. Ginger Ale

Ginger has been attributed to many health benefits. This ginger-flavored keto drink will not only quench your thirst but also help you balance blood sugar, relieve cough symptoms, and digestive problems.

Ingredients:

  • 4 cups of sparkling water
  • 1 lime
  • 2 tablespoons of erythritol
  • Ice cubs
  • Mint
  • 22-inc pieces of ginger

Preparation:

Wash your ginger, peel and grate it. Place the grated ginger in a cheesecloth or muslin and squeeze it until you have 2 tablespoons of ginger juice.  Mix the ginger juice in a jug with other ingredients and serve immediately.

5. Easy Flavored Water

In the past few years, it’s been discovered that store-bought flavored water can have hidden additives. Here’s how you can turn your “plain” water into ketogenic friendly flavored water using ingredients such as raspberries, lime, blueberries, and blackberries.

Preparation:

Slice the lemon into small slices and wash all other ingredients. Then dip a lemon slice and small pieces of blueberries, blackberries, and raspberries into a glass of water. Serve over ice.

6. Pink Grapefruit Soda

This is one of the best diet soda alternatives that give the same fizzy feeling as diet soda without artificial sweeteners. It contains real juices from lemon and grapefruit and can be enjoyed by everyone in the family.

Ingredients

  • 1 pinch salt
  • 3 cups of sparkling water
  • 1 pink grapefruit, juiced
  • 20 drops of stevia
  • ½ lime juiced

Mix lemon juice, grapefruit juice, 20 drops of liquid stevia, and salt. Divide this mixture into four different serving glasses. Add ice cubes to each glass and fill with sparkling water.

Pink Grapefruit Soda
Pink Grapefruit Soda

Ketosis Smoothies and Other Beverages

Many keto friendly smoothie recipes can help you satisfy your sugar cravings without impacting negatively on your health or affecting your keto lifestyle. The best way to make low carb smoothie or keto smoothies is by using fats like coconut oil, nut butters, or coconut oil and some low carb vegetables like cucumbers, leafy greens, beets or celery and smaller portions of fruits like apples, pears or berries.

Other keto-friendly beverages include unsweetened almond milk, which sugar-free and contain about 30 calories per 8 ounces serving.

Final thoughts on Diet Soda on Keto

Although diet soda may seem like the best way to satisfy your thirst without worrying about calorie intake, its damages to your health exceed the benefits. It doesn’t matter whether it’s calorie-free or carb-free, you should avoid it as long as you want to enjoy the full benefits of a ketogenic diet. Consider our six alternatives; they are all low carb, sweet and good for your health.