Matt, Author at My Keto Kitchen

Everyone knows how hard it is to find low-carb, ketogenic baking recipes so we put together a list of our own keto baked goods. Whats better than homemade low-carb, bread, cakes, slices and muffins baked fresh from the oven anyway? Low Carb Baked Breads Low Carb Cheese and Bacon Rolls Whats more delicious baked straight from the oven than one of our favorite low carb baked recipes that these cheesy beauties?. Low Carb Rosemary and Focaccia Bread A wonderful side to soups this low-carb baked bread brings out a touch of gourmet dining. But where can you find a...

What are Macros? All You NEED to Know about Macronutrients

Just what are macros? Short for macronutrients the word gets thrown around everywhere when it comes to diet and nutrition. You’ll find macros referred to in nutritional information, health, diet and exercise books, by dieticians, doctors and fitness experts. The great part about macronutrients is that they’re not so vast and complex as micronutrients. Macronutrients, put simply, are, the parts of food that we require in large portions for energy, growth and basic survival. What Are Macros? It’s pretty simple really. There are three types of macronutrient and I’m pretty certain you’ve heard of them all. So what are the three...

Nutritional Benefits of Avocado a Low Carb Fruit

Keto Foods

Yes, it’s a fruit but the carbs in avocado and it’s high-fat content make “Avo’s”one of the most nutritious foods for low carbohydrate diets around. Not only are the carbs in avocado low but they contain a wide variety of vitamins and minerals. Only Two Carbs In Avocado per 100 Gram With only two “net” grams of carbs in avocado per 100gram, the fat content is also high at 15g. Making it perfect for LCHF (low-carb, high-fat) diets. The low-carb, high-fat content of avocados along with high dietary fibre make them very satiating warding off hunger for longer. Avocado Facts and...

What Are Ketones? Their Health Benefits & How They Work

When initiating a ketogenic diet for the first time many will ask the question, what are ketones or ketone bodies? And what do they have to do with ketosis? For the uninitiated, first reading about low carb, high fat (LCHF) dieting, words such as ketosis or ketone bodies can all be a little confusing. But they don’t need to be. Having an understanding of how fat is metabolised in the absence of carbohydrates will make planning your diet a lot easier. So, What Are Ketones? Ketones are what fuels your body when fat is metabolised for energy in the...

What Are BHB Salts or Beta-hydroxybutyrate – Exogenous Ketones

You might have heard people talking about using exogenous ketones such as BHB salts or beta-hydroxybutyrate to get into ketosis. So what is all the fuss about? What Are BHB Salts or Beta-hydroxybutyrate? Beta-hydroxybutyrate is a compound that is created in the liver from the ketone body acetoacetate. Acetoacetate is the first ketone body produced in a fasted stated. Acetoacetate – created from the break down of fat and the first ketone produced in a fasted state. Beta-hydroxybutyrate – (not a true ketone) is created from acetoacetate in the liver. Acetone – created through the break down of acetoacetate an...

List of Goods Fats Vs Bad Fats on a Ketogenic Diet

Considering the ketogenic diet is predominantly made up of fat it’s important to identify the good fats vs bad fats to maintain healthy keto! To figure out which fats are best we first need to identify them by their type. List of Good Fats Saturated Fats – butter, meat fat (lard, tallow), milk, cheese, coconut oil, ghee, eggs (read about the health benefits of eggs here) Monounsaturated Fats – virgin olive oil, avocado, macadamia nuts and oil, Polyunsaturated Fats (natural) – fish and fish oil, flaxseed, walnuts, chia seeds. Polyunsaturated fats have high omega-3 fatty acids Trans Fats...

Potassium & The Ketogenic Diet – ESSENTIAL for Nutritional Balance

Potassium plays an important role in balancing electrolytes but it’s often neglected on a ketogenic diet. Most people know that electrolytes are an essential part of the ketogenic diet but miss potassium as an important ingredient. You can easily ensure that you get adequate potassium by including many low carb foods in your keto recipes. Why is Potassium so important? Potassium plays an important role in regulating minerals and fluid in the body and helps maintain blood pressure by balancing the bodies sodium stores. Potassium also supports muscle strength and contraction, bone strength and cardiovascular health. Facts About Potassium...

The Best Ketone Meters to Monitor Ketosis in 2018

People on Ketogenic Diets are going to want a Ketone Meter to monitor their state of Ketosis. The goal of a high-fat, low-carb diet is to get into a state called Ketosis. Where the body burns fat as fuel rather than using glucose as its source of energy. Types of Ketone Meters There are several types of ketone meters available that monitor ketosis. They measure ketones in vastly different ways. Some more accurate than others or more convenient others. We discuss the 4 types of Ketone Meters to monitor ketosis that are currently available. Starting with the best keto monitor for its...

A Very Merry Keto Christmas Recipe List

Ketogenic and Low Carbers alike can have a very Merry Christmas with our delicious Keto Recipes. Nobody will be left out and there’s plenty of low carb Christmas dessert as well. Low Carb Christmas Dinner Recipes Let’s start straight off the top with our favourite keto Christmas Dinner Recipes all very low carb and 100% delicious. Roast Pork & Crackling Roast Pork and Crackling, is there a tastier high-fat low-carb Christmas recipe that would sit perfectly in the center of the dinner table? Indo Chicken Drumsticks The Indonesian style chicken drumsticks add a contrasting flavor to other dishes...

Ketonix Acetone Breathalyzer – Best way to measure ketones

Before I give you a review, if you just want to buy the Ketonix Breath Ketone Analyser you can get the Ketonix here from the creators. Review of the Ketonix Acetone Breathalyzer Ketonix is the most convenient, accurate and up to date technology around for measuring ketosis today without having to draw blood. The Ketonix Acetone Breathalyzer is an FDA reviewed and approved medical instrument for detecting and measuring ketosis. The Ketonix measures acetone on the breath, acetone is produced when people on low-carb, ketogenic diets are in ketosis and are producing ketone bodies. Producing acetone via...

5 Best Ketogenic Diet LCHF Books You Should Own

The 5 Best Ketogenic Diet, LCHF Books Every One Should Own When it comes to Diet and Nutrition, nothing is stronger than knowledge itself, we’re going to share the 5 best Ketogenic Diet Books that we think everyone should own. Books that we own, read and reference often. They’re all written by leading Scientists and Doctors from all over the world. The best way to gain knowledge is through research and life experiences. We believe we’re very knowledgeable on Ketogenic Dieting and live it. But we are guided by the research of leading scientists in the world of diet...

7 Ketogenic Diet Health Benefits [infographic]

You’re free to use the Ketogenic Diet Health Benefits Infographic. Just link back to this page. Ketogenic Diet Health Benefits Since the turn of the millenium, a greater focus has been put on Low-Carb Diets. Theres been increased interest in the scientific community on other benefits of the ketogenic diet. Scientists across the globe have researched the benefits and side effects of LCHF Diets. Our infographic above on the Ketogenic Diets health benefits, lists what is known so far. In short that keto is great for: Heart Health Controlling Blood Sugar and Insulin Appetite control Greater longer lasting weight...

How Long Does It Take To Get Into Ketosis?

A question that a lot of people who start a Ketogenic Diet want to know is, how long does it take to get into ketosis? After all, it is being in a state of ketosis that makes the diet, “ketogenic” in the first place. Note: Always consult a medical professional (in person) before embarking on drastic dietary changes. Being in Ketosis not only supercharges your body to be in an optimal fat-burning zone. Ketosis gives you a longer, sustained energy, enhanced cognition, improved focus and other neuroprotective benefits. The Advantages of Ketosis don’t end there Being on a Ketogenic Diet and having your...

Paleo vs Keto Diet – Which Plan is Best for Weight Loss and Health

Thanks to Robert Atkins low-carb, high-fat (LCHF) diets such as Paleo and Keto have become very popular, but whats best for health and or weight loss. The Paleo and Keto Diets are similar in some ways, but the variations in principles make them unique from one another often with different outcomes. Paleo vs Keto “Two low-carb diets, two distinct ways of thinking”. The difference: It’s important to remember that the Ketogenic Diet was developed as a tool for disease control, not weight loss. Weight loss on Keto was incidental. The Keto Diet eventuated as a dietary intervention for conditions...

Too Much Protein is Bad for Ketosis – How much is the perfect amount on a Keto Diet?

You heard it right, too much protein is bad for ketosis. The most common description of the ketogenic diet is that it’s a very low-carb, high fat (LCHF) diet. But the amount of protein you consume is every bit as important as carbohydrates and fat. Protein is an essential part of nutrition for maintaining lean mass and healthy cells, but the right amount is significant on a ketogenic diet. When beginning and maintaining an LCHF keto diet, you should calculate and track your protein consumption. Treat protein just like other macros (carbs and fat), if you want to get...

The Complete Guide to Low Carb Flour – The BEST Alternatives for LCHF Keto Cooking

One of the biggest challenges a budding Keto Cook has in front of them is baking and finding low carb flour alternatives that give bread, cookies, cakes and desserts a great consistency. But fear not there is a number of low carb flours available each with their own application depending on the keto recipe you are cooking. The List of Low Carb Flours Coconut Flour Almond Flour Low Carb Almond Meal or Ground Almonds Ground Flax (aka Flax Meal) Psyllium Husk We always keep the above list of low carb flours on hand for cooking. As you probably already know, Gerri...

59 Keto Snacks the TASTIEST Low Carb list for Ketogenic Diets

Keto Foods, Keto Resources

Having a variety of quick and easy keto snacks nearby can be a Godsend. Handy keto snacks will ensure you’re always full of energy while on the go. Just a small bit can keep you in that optimal fat burning zone. Below we’ve made a list of keto snacks that we eat to fit right into your ketogenic diet. The Ideal Keto Snack is: High in fat. Moderate protein. Very low carb. Small one or two bites. Easily kept on hand. Most will keto snacks will fit in with an Atkins Diet, Banting and Paleo Diet also. Keto Snacks...

The Best Oil For Deep Frying

The Best Oil for Deep Frying We use a Deep Fryer often here at My Keto Kitchen for a variety of our Ketogenic Recipes. All of the team have a Home Deep Fryer that is suitable for small families. Chef also uses a Commercial Deep Fryer as she tends to cook for larger groups and dinner parties more than the rest of us for that she always uses oil that does not solidify such as Peanut Oil. We pressed her on what the best oil for deep frying is. The Best Oil For Deep Frying Has A High Smoke Point...

Easy Summer Salad Recipes Loaded with HEALTHY Fats

Salads are a great summer dish because we don’t have the heat on the stove or BBQ making a hot day even hotter. Salads are served cold and feel fresh but most people don’t associate them being loaded with healthy fats. The first thing that comes to mind is that emptiness and hunger soon after from dining on lettuce and mung beans. But alas fear not, we have some high fat, low-carb Summer Salad recipes right here that don’t only taste great but will also keep you fuelled through out the day. So without further ado Our Best Summer...

Ketogenic Diet Weight Loss, Ketosis Done Properly Is Key

Achieving the well reported Ketogenic Diet weight loss effect or more pointedly “fat loss” that has been getting around for the last few decades (mostly thanks to the Atkins Diet and other variations) isn’t nearly as hard as some make-out. A lot of people sabotage their fat loss efforts with a one track mind approach. They’re goals; induce ketosis weight loss rapidly at the last minute and appear fit at any cost. The furthest thing from their minds is maintaining a healthy body inside and out.That approach cannot be kept up for long, nor should it be. Malnutrition, fatigue, and...

Broccoli – A No Fat Super Food to include in all LCHF, Keto Diets

Keto Foods, Keto Resources, News

Green cruciferous vegetables such as broccoli? Yep, that’s right, and plenty of them is what you should be eating on your keto diet. I can hear them now, you’re telling your friends all about your high-fat, low-carb diet and they’re up in your face telling you how you won’t get enough fibre or essential vitamins. I can’t count how many people have rammed that nonsense down my throat. Of course, they know nothing as they could care less about reading the science of what a ketogenic diet entails nor will many of them because most people just can’t bare...

Apple Cider Vinegar and the Ketogenic Diet – Myth or Benefit

News

I’m often reading forums, research papers and other websites, recently I’ve come across a few talking about apple cider vinegar with a ketogenic diet in an effort to get into ketosis quicker. Suspicious I decided to look into it further and found out a few interesting things about vinegar in general and its effects on carbohydrates. Why would someone add Vinegar to their diet other than for added taste? Well, most of what is said about vinegar out there in la la land are simply myths and old wives tales. However, there’s plenty of scientific studies and research that show vinegar...

The Benefits of Supplementing with Acetyl L-Carnitine on a Ketogenic Diet

News

We already know that one of the attributes of a ketogenic diet is enhanced fat oxidation which is also a trait that it shares with L-carnitine and Acetyl L-Carnitine. It is this ability of L-carnitine to metabolise fat that most often finds it being of interest to LCHF dieters, so we set out to find some facts about whether there is any merit to supplementing with it. What’s the difference between Carnitine, L-carnitine and Acetyl-L-carnitine Carnitine and all of its forms are responsible for the metabolising of fats and transporting them to cells called the mitochondria so that they...

Intermittent Fasting & Ketogenic Diet – The Science & Benefits of Fasted Weight Loss in Ketosis

There are claims that intermittent fasting not only aids weight loss but also improves brain health, cognitive function and even as a life extension tool. Fasting, of course, is not a new thing it has been around for centuries used by athletes, various religions and lifestyle gurus. There has been a lot of research and study into intermittent fasting science that suggests it has many applications in medicine. What is Intermittent Fasting Intermittent Fasting (commonly known as “IF”) is not dieting rather it is how you plan your diet or schedule when you eat. To fast means not to...

Eggs the Low Carb SUPERFOOD for a Healthy Diet Plan, Weight Loss Success & Nutrition

Keto Diet, Keto Foods, News

We use eggs a lot in our ketogenic diet for both cooking and nutrition, they are a truly low carb superfood loaded with healthy fats and essential minerals. In fact, they’re right there in the keto food pyramid. Eggs make an excellent keto snack hard boiled, they’re quick to fry or scramble and make a fantastic, moist, binder for meatballs. Eggs are so versatile I would take a guess and say that we use them in about one-third of all of our recipes. We use eggs due to the need of having low-carb diet ingredients. Not only do we use eggs for weight loss...

Can a Low-Carb, High-Fat (LCHF) Ketogenic Diet treat type 2 diabetes

Can a low-carb, high-fat, ketogenic diet treat type 2 diabetes? The results of many, many scientific studies say YES! To understand why a ketogenic diet reverses type 2 diabetes we need to know how the disease is caused in the first place. Hyperglycemia doesn’t like that the Ketogenic Diet is Very Low-Carb Type 2 diabetes is brought about because of the way a person’s body responds to food, in particular, carbohydrates. Carbohydrates are the primary cause of high blood sugar (hyperglycemia) and modern diets are loaded with it. So common sense might suggest restricting their intake, unfortunately, many (with other...

Keto Supplements – Vitamins & Minerals for OPTIMAL Health & Fitness with LCHF Diets

Putting first things first, in a perfect world you really don’t need keto supplements if you’re following the ketogenic diet correctly but who does? Here I’ll list the keto supplements that I take daily or have on hand for times that I might feel off color or fatigued. The short list of keto supplements: Sugar-Free Electrolyte Powder MCT Oil Vitamin B12 “Sublingual Spray” Magnesium A daily multivitamin #1 Keto Supplement for Low-Carb Adaptation & Fatigue – Electrolytes You can definitely get enough electrolytes in your diet through broths & soups etc but many people fall by the wayside as they’ve been...

Satisfy Your Keto Bread Cravings – 6 Low Carb Baking Recipes