Make Keto Dieting Easy With Our New Keto-Friendly Supplements

The word Keto made from keto-friendly foods.

Are you on or have you considered going on a Keto Diet? Our new supplements are designed to make Keto easier and healthier than ever.

What is the Keto Diet?

The Keto diet is the newest diet craze helping people lose lots of weight relatively quickly. It has been around since the early 1900’s as an aid for people with epilepsy and diabetes, although many indigenous people ate this way throughout history. I have a friend who’s been doing an Atkin’s Diet since the early 2000’s who says a Keto diet is the same thing, just repackaged. Basically, on a Keto diet, you encourage your body to burn fat instead of carbs. This requires eating a lot of healthy fats and very low carbs.

When the body burns fat instead of carbs it is in ketosis. Ketosis happens differently for different people. Some people get into ketosis on 50 net carbs a day and others have to be as low as 20 net carbs a day to get and stay in ketosis. Generally it happens for most people somewhere between 20 and 80 net carbs a day. Your net carbs are the total carbs minus the fiber. So, a healthy Keto diet also includes lots of good fiber, like chia seeds, and Baobab Powder. Sounds simple, right? Well, it really isn’t all that simple because you have to make sure you are getting electrolytes and minerals – nutrients that tend to be lacking on a very low-carb diet. Many people start a Keto diet and end up experiencing flu-like symptoms known as Keto flu.

Closeup of a refreshing glass of water on a white backgroundWhat are the best ways to Avoid Keto Flu?

1) Firstly, drink lots of water. A good rule of thumb is to drink 1/2 to 1 oz of water per pound you weigh. Example: if you weigh 200 lbs, you should drink 100 to 200 oz of water daily. That is a lot of water, and part of the reason we need more minerals and electrolytes.

2) Make sure you are getting enough minerals and electrolytes – specifically magnesium, potassium and sodium. I personally drink two 1 quart glasses of water with 1 1/2 tsp Natural Calm Magnesium along with 1/4 tsp of Himalayan Sea Salt, daily. Start slow on the magnesium as it can have a laxative effect on some people. There is usually some potassium in Himalayan Salt, but if you experience leg cramps then more potassium can help. Avocado is rich in potassium and healthy fat. Spinach and Swiss chard are also good sources of natural potassium and low in net carbs.

3) Eat more healthy fat, especially MCT’s. This is where some of our new products come in. We now offer Perfect MCT Oil, and Perfect Keto MCT Oil Powder.

4) Get plenty of sleep.

What the heck are MCT’s and why are they good for a Keto Diet?

MCT’s are medium chain triglycerides – fatty acids the body uses for energy. MCT’s are the body’s favorite source of fuel and aren’t stored as fat in the body. They are quickly metabolized to deliver ketones to the entire body for fast energy. Coconut oil is naturally high in good MCT’s, but not as high as the isolated MCT Oil supplements flooding the market now. But you have to be wary of most of these as they contain fillers, added carb laden starches, and fake ingredients. Adding Perfect MCT Oil or Perfect Keto MCT Oil Powder into your daily diet can help you get into ketosis to burn that extra fat, and these MCT’s don’t have any extra ingredients or carbs.

Does the Keto Diet really work?

Why yes, it does! I personally lost almost 20 lbs doing a keto diet. It took me over six months to lose it, but I did it, and I’ve kept it off. I have never tested myself to see when I’m in ketosis, but by dropping my daily net carbs to under 80, I managed to lose the weight and maintain it. I also allow myself a carb day at least once a week so I don’t feel like I’m missing out on some of my favorite foods or if there’s a party I’m attending. People who drop their daily net carbs to the 20 to 30 range tend to drop significantly more weight, especially if they have a lot of weight to lose.

Are there any warnings for doing a Keto diet?

I already mentioned the Keto Flu. It is unpleasant and you should make sure to get the minerals, water and healthy fats in to avoid it. Also, stop stressing about fat intake. If you don’t eat enough fat, AND greatly reduce your carbs, you will deprive your body of the fuel it needs to survive. You will likely be very tired and NOT lose weight. Your body needs either carbs or fat for fuel and if you don’t give it either, it goes into starvation mode and hangs onto as much fat as possible. It is a difficult mindset to adjust to for many people who have been doing low-fat diets most of their adult life. Figure about 60 – 80 % of your food intake should be healthy fats, 20 – 30% should be protein and 5 – 15% should be carbs. I’ve maintained by staying in the 50-60 % total fat range. While calorie counting is not stressed as much on a keto diet as on many other diets, you still need to make sure you are not consuming more calories than you burn.

Another thing you should be aware of is that if you go on a Keto diet, plan on doing it forever if you want to maintain the weight loss. Once you go back to a regular diet with lots of carbs, the weight will come back on faster than it came off.

How do our new Keto Supplements make keto dieting easier?

Perfect Keto makes a low carb MCT Oil Powder as well as a ketones base to help people get into ketosis fast and keep them there.Here at Nourishing World, we are proud to announce our newest line of supplements – Perfect Keto. Perfect Keto makes supplements that are Keto-friendly and clean. They are designed to help get our bodies into ketosis and keep them there for hours of energy. We’ve already mentioned the Perfect Keto MCT Oil Powder, but we also have their Exogenous Ketone Base to get into ketosis instantly. This keto supplement supplies ketones directly into our systems – we don’t have to make them first. It also contains MCT Oil Powder for sustainable energy with no sugar and zero carbs. We also have their Perfect Keto Greens, a pleasant combination of healthy greens with their MCT Oil Powder. And their Matcha Latte also contains their MCT Oil Powder along with high quality matcha green tea. The Perfect Keto Supplements make it easy to fuel your body for whatever your day brings and help support your healthy keto lifestyle.

Perfect Supplements makes MCT Oil and Protein Powders that are zero carb and free from unhealthy ingredients.Perfect Supplements does it again with two new supplements that are ideal for any healthy keto diet – Perfct MCT Oil and Perfect Bone Broth. Perfect MCT Oil is super clean, super healthy MCT Oil from 100% organic coconuts – there are no other ingredients! And Perfect Bone Broth is from free range chickens sourced from the USA. Perfect Bone Broth is high in protein and has 0 carbs. It contains lots of naturally occurring collagen for digestive health and can be added to all kinds of food to boost the protein and health benefits. I’m also a big fan of their Perfect Hydrolyzed Collagen from grass-fed beef. While this isn’t a new product, it is an excellent protein source to add to smoothies along with some of the other Keto supplements listed.

What are some easy Keto meals?

My favorite keto meals are smoothies. I can add fuel and nutrients in the correct amounts and it keeps me going for hours. Check out this post we did that has some great Fat Coffee recipes that are loaded with healthy fats, protein and good fiber. Below is a great recipe for a morning smoothie to start your day off right.

Peaches & Greens SmoothieHealthy ingredients in the Peaches & Greens Smoothie include Perfect Keto Peaches and Cream Ketone Base, Perfect Hydrolyzed Collagen, Catie's Greens and organic chia seeds.

I like this for a breakfast smoothie because it is fast and loaded with good fuel and nutrients to start the day. This has enough fat and fiber to keep me going four to five hours.

Ingredients:
1 scoop Peaches & Cream Keto Base
1 scoop Perfect Hydrolyzed Collagen
1 Tbs Catie’s Organic Greens
2 Tbs Organic Chia Seeds
2 Tbs Organic Canned Coconut Milk ( I like Native Forest best because it is the creamiest)
8 – 10 oz water
1/2 cup ice

Directions:

Put it all in the blender except the ice and blend on high for a minute to break down the chia seeds a little. Then add the ice and mix until smooth. Enjoy!

Estimated Break Down

Net Carbs: 3.2g (9.8 Fiber, 1 Sugar), Fat: 17g, Protein: 16.2, Calories: 239

MCT Oil makes this carrot soup a perfect Keto mealEasy Coconut Carrot Soup
Recipe adapted from Perfect Supplements

Ingredients:

2 large organic carrots
1/4 cup organic full fat canned coconut milk
2 Tbs cup raw macadamias
2 Tbs Perfect MCT Oil
1 Tbs dried coconut shreds
2 scoops Perfect Bone Broth
1 tsp fresh ginger or 1/4 tsp dried ginger
1/4 tsp sea salt
1/4 tsp curry powder – tastes good without the curry if you don’t like curry
1/2 cup water

Directions:

Add all ingredients except water to a blender or food processor. Add water to desired consistency. Enjoy hot or cold.

Estimated Break Down

This recipe makes roughly two 1 cup servings.

Net Carbs: 7.4g (3.4 Fiber, 6.3 Sugar), Fat: 31.7g, Protein: 18g, Calories: 243

More On Easy Keto Meals

Other ways to get healthy fats into your diet is to use the Perfect MCT Oil in place of other oils for things like salad dressing. I like to make my own dressings because I try to avoid the bad oils found in most salad dressings. Now I use some MCT Oil in place of some of the olive oil. This works great for sauces and marinades, too. Try having sliced avocado with your meal to add healthy fat. Replace rice with riced cauliflower with lots of yummy cultured butter. Mashed cauliflower can replace mashed potatoes. My favorite sugar replacement for baking and drinks is Pure Monk, powdered monk fruit, but stevia is another healthy alternative. Last night I had my cheeseburger wrapped in a big piece of romaine lettuce and I do BLT’s this way, too. I have taco salads instead of eating the fixins on tortillas or taco shells. And I love making pizza on sliced jicama instead of  putting it on flour crust. Check out the list below for some keto food substitutions for common food. Remember, for keto to be successful, it has to be a true lifestyle change, not a temporary diet. Make some of these changes and you will soon see the the benefits of living a Keto lifestyle for yourself.

Low-Carb Keto Substitutions for Common Foods

 

Try Our Low Carb Grain-Free Keto Pizza

Keto_pizza_recipe

So, yesterday, my husband came home with all the stuff to make pizza at home for dinner. He had the already-made individual pizza crusts, sauce and all the fixings (I was a little appalled that he bought all the pre-made stuff, but that’s a whole other story). As I’m on a very low carb diet, I was a little jealous that I wouldn’t be partaking of the family pizza party. Then, I got to thinking about what I could put pizza fixings on that would be low carb and simulate a pizza crust. I had a jicama in the veggie drawer and decided to give it a try. Much to my delight, this low carb Keto pizza was totally yummy and worked great!

Jicama goes by many names, Mexican potato or Mexican turnip to name just a few. It is a root vegetable that is pretty low carb. A one cup serving of raw jicama has about 6 net grams of carbs. And, I don’t think I used a full cup of the vegetable for my recipe. I also made my own low carb Keto pizza sauce because the store bought one had sugar in it (what? why?) and soybean oil. Also, I like to add Perfect Hydrolyzed Collagen to the sauce to bump up the protein in my pizza. Here are my recipes for low carb Keto Pizza and Keto/Paleo Pizza sauce.

Jicama frying before being made into grain-free Keto Pizza.Paleo/Keto Pizza Sauce

Ingredients:

1 6 oz can organic tomato paste
3/4 cup organic tomato sauce
1 tsp sea salt
1/2 tsp each oregano, basil, onion powder and garlic powder
3 scoops Perfect Hydrolyzed Collagen

Keto-friendly, grain-free jicama pizza ready for the oven.Directions:

Combine first three ingredients and the spices in a small sauce pan. Simmer for 20 minutes so flavors get released and mix well. Remove from heat and add Perfect Hydrolyzed Collagen. Stir well until completely dissolved. Refrigerate any leftovers.

Keto Jicama Pizza

The two slices of pizza, without anything besides cheese and my Paleo Pizza Sauce, have  about 9 net carbs, 17 g of protein, and 8 g of fat, depending on the brands used. Nine slices of uncured pepperoni adds 1 g of carbohydrates, 6 g of protein Yummy low carb Keto pizza on the plate, ready to eat.and 10 g of fat. Eight large olives, sliced, adds 0 carbs and protein, but 3 g fat.

Ingredients:

2 slices of jicama, about 1/4 inch thick (I cut mine from the middle so they’d be bigger)
1 Tbs grass-fed butter
2-3 tablespoons Paleo Pizza Sauce
Mozzarella cheese
Pizza toppings of your choice

I tried the low carb Keto Pizza and really enjoyed it.Directions:
1. Melt butter on medium heat in a frying pan.
2. Add the slices of jimaca. Cook on medium heat for five minutes on each side.
3. Preheat oven to 400°.
4. Place jicama crusts on cookie sheet and add sauce, cheese and toppings.
5. Cook for 10 minutes or until cheese is melted to desired doneness.
6. Enjoy!

 

Keto, Paleo and Primal Diets Are Basically the Same… but Here are the Wee Tiny Differences…

Paleo, Primal, Keto: What"s the difference?

If you hear about one more type of diet, just one more, you are going to start breaking things.

Seriously!

It’s bad enough that there are one thousand and one different kinds of supplements out there that it can push a person into multivitamin madness, but all of the different kinds of diets roaming around can push one over the edge.

You have the grapefruit diet. The crash diet. The Atkins diet. The Mediterranean diet. The detox diet. The vegetarian diet. The semi-vegetarian diet. . . .

Seriously!

Many people are calling it a day to just be on a See Food diet. They see food, and they eat it.

But we like to keep things pretty simple around here: Eat real food that isn’t processed, and let the chips fall where they may.

Because these seem to be in the spotlight, let’s (briefly) talk about the keto diet, paleo diet and primal diet, and what their differences are.

Eat Real, Unprocessed Meat, Oils & Vegetables on a Paleo or Primal Diet.

The Primal and Paleo Diets

Let’s talk about these two in one sitting, because they are basically the same thing. But modern man came along and made them into two separate things because … well … heck, we don’t know. Let’s not make rocket science out of simple science.

Primal, which is short for primeval, means of first importance – primary. It’s the first years of the world’s existence – the Genesis biblical era.

Paleo is short for Paleolithic. It’s how we humans lived in ancient times when we used tools and weapons made of stone. “Cavemen,” in another words.

The primal and paleo diets are basically the same, but here are the only real differences:

  1. The primal diet includes raw, full-fat dairy as a source of healthy fats. The paleo diet restricts it.
  2. The paleo diet eliminates nightshade vegetables. Like white potatoes, tomatoes, eggplant and peppers. These are called “nightshade’ because these plants prefer shady areas. The primal diet doesn’t
  3. The primal diet includes coffee. The paleo diet restricts it.

Foods included are:

  • fruits and vegetables
  • nuts and seeds
  • raw or fermented dairy, like raw milk and cheese
  • pure maple syrup and raw honey
  • meat and fish, preferably grass-fed, cage-free and wild-caught

It’s the same as our ancient ancestors ate. Real, unprocessed food. Nothing complicated, right?

Okay, so what about the Keto (Ketogenic) Diet?

Ketosis: Burn fats, not carbsThe ketogenic diet is a high-fat, adequate-protein, very low-carbohydrate diet (generally 20 to 50 net carbs daily) that is used as both a lifestyle and a medical method diet.

It forces the body to burn fats rather than carbohydrates.

Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies.

The ketone bodies pass into the brain and replace glucose as an energy source. So healthy fats are needed to fuel the body.

As an example of this being used as a medical method, an elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.

Foods included are:

  • High-fat meat.
  • Low-carb fruits and vegetables.
  • Dairy (including yogurt and cheese and cottage cheese).
  • Coconut oil and olive oil
  • Nuts and seeds.
  • Dark chocolate.

Paleo Primal and Keto Diets Compared

So Which One is Best?

As you can see, they are all good. But there is no size fits all here anyway, and we are not going to tell you what diet you should choose. You’re the captain of your health ship, and only you can set the course that is best for your own voyage.

But just keep common sense in check. Eat real food that isn’t processed. Watch your stress level. Keep it under control with Monday-morning traffic and irritating coworkers. Smile and laugh more. Keep friends close and enemies closer.

And, hey, maybe you’ll just live forever with a body you’ve always wanted.

Okay, almost.

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Do you know someone who is about to lose it? Send them this article.

And if you haven’t done so lately, take a look at some of our alternative-health products and our Paleo-friendly products.

We all deserve to have more health options in our lives than just pharmaceutical drugs. Don’t we?

Let us know if you have any questions or comments.

Check out these posts for great Paleo recipes:

Paleo/Primal Crepe
Paleo Cranberry Orange Bread
Grain Free Pumpkin Granola
Paleo Holiday Recipes

Til next time.

From the staff of Nourishing World