Keto Resources

What Are BHB Salts or Beta-hydroxybutyrate – Exogenous Ketones

You might have heard people around the ketogenic community talking about using BHB salts or beta-hydroxybutyrate to get into ketosis. So what’s all the fuss is 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 – created from acetoacetate in the liver. Acetone – created through the break down of acetoacetate an expelled from the breath. (it’s responsible...

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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...

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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...

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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 in vastly different ways, some more accurate than others and some more convenient others. We’ll discuss 3 types of Ketone Meters available starting with the best on the market today in 2017. Ketonix Breath Ketone Analyzer You Can Purchase The...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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

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...

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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...

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Best Sugar Substitute for Baking in Low Carb or Ketogenic Diets

The Best Sugar Substitutes for Baking in Ketogenic Diets If there isn’t enough debate and misinformation about natural and artificial sweeteners the LCHF and Ketogenic Diet forums ought to really confuse you. The best sugar substitute for baking low-carb or keto diet, high-fat food depends on the recipe you’re cooking and also its impact on ketosis. At the same time, we don’t just go throwing any old thing in when cooking our tasty sugar-free recipes without thorough research first. We’re here to let you know that we do use a variety of sweeteners in our keto recipes mostly “all” of...

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Keto Food Pyramid For Ketogenic Diets [infographic]

The Keto Food Pyramid for Ketogenic Diets tips the traditional food pyramid on its head. In fact, the keto food pyramid omits grains, sugar, and most fruits completely. Feel free to share the Ketogenic Food Pyramid Infographic above on your site, just remember to link back to this page!   Keto Food Pyramid Break Down 70% Fat Fats take up the greatest percentage of the keto food pyramid for a ketogenic diet and can be found at the bottom largest portion. Fats will be your energy source through ketosis. You should aim for healthy cooking oils Saturated Fats such as Coconut...

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How To Prepare for Starting a Ketogenic Diet

Some simple steps before starting a ketogenic diet can improve your chances of a success and make your transition a breeze. Clean Out The Pantry And Refrigerator Of All Temptation Go through your kitchen and eliminate all products that can easily be consumed in a moment of weakness, as you will crave carbohydrates initially until you become keto-adapted or get into ketosis. A Few Products To Help You In Starting A Ketogenic Diet That Act As Insurance Against Failure Electrolytes Multivitamins Natural Sweetener It’s true you can, and ideally, should do your ketogenic diet by getting your nutrients and electrolytes...

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Ketogenic Diet and Thyroid – Does Low Carb & Ketosis Cause Hypothyroidism

Before we get down to what ketogenic diet thyroid interactions may exist, I feel that it’s important to point something out. That is, what needs to be kept in mind when people are beginning a low carb or ketogenic diet is that many are already suffering from hypothyroidism or low functioning thyroid, but they just don’t know it. Those people may now also be affected by enhanced symptoms of fatigue due to their change in diet and inadequate consumption of essential nutrients and electrolytes (that are major contributors to fatigue and symptoms similar to hypothyroidism commonly known as keto flu or...

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