Rock That Keto

5  Keto Foods Will Surprise You https://rockthatketo.com/5-keto-foods-will-surprise-you/ (https://rockthatketo.com/5-keto-foods-will-surprise-you/) Keto is not like other diets.  We don’t worry so much about calories. That’s one of the reasons the diet works so well. You get to feel full and satisfied, not ornery and hangry!. (hangry means angry because you are so hungry). Healthy fats in the diet are not only OK, but actually necessary. In fact one of the ways keto might not work for you is if you don’t eat enough fat!  It’s wild, but it works.  Here are some fun and fulfilling foods that are OK on the keto diet...all in moderation and correct proportions of course. Buffalo Wings Yes it’s true. However, you do have to be careful of the sauces because of carbs and sometimes hidden carbs.  At Buffalo wild wings they have 10 different sauces and rubs that you can use with no problem.   Pizza Pizza is wildly popular. Enough said. But, you can’t grab just any pizza. A normal pizza is an atomic carb bomb.  You have to either buy or make keto crust. Then be very careful with the toppings.  Cauliflower crust is very popular as a crust these days,  and is usually keto friendly. Now on to number 3 of the 5  Keto Foods Will Surprise You Guacamole This should be obvious since avocados are one of the keto mainstays. But people seem to forget about it for some reason. Better quality Mexican restaurants will have fresh made guac, and some will make it right at your table. Dry Wine Yes, certain wines are pretty low in carbs. However, this should not be a regular thing if you are in weight loss mode. If you are in maintenance mode, meaning you already lost the weight, you can play around a little more with foods like this. Cream Cheese A schmear of cream cheese over ….what? It can’t be on a bagel, unless it’s a keto bagel. That creamy, cheesy goodness is totally good with your keto diet.  We have a great recipe https://rockthatketo.com/recipes/famous-keto-rolls/ (here) for keto rolls. https://rockthatketo.com/rolls (https://rockthatketo.com/rolls) That’s it for today. Enjoy this secret weapon  5  Keto Foods Will Surprise You. Keto ON! If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

5 Quick Keto Success Tips https://rockthatketo.com/5-quick-keto-success-tips/ (https://rockthatketo.com/5-quick-keto-success-tips/) When you first start keto, or any kind of self improvement, it really helps you mentally is you see results fast. When you first get that glimmer of something good happening, it can turn into steady determination.  So, when you start keto, or restart keto, quick results can be the difference between making it or giving up and feeling like a failure again. So here are 5 quick keto success tips. 1. Plan Plan PlanIf you go into your first few days with no plan, you will probably end up with no diet either. Keto is not like other diets. You must have the right combination of macros (macronutrients) for the body to switch over to a fat burning monster. That means you have to have the right foods in the house, or, know which restaurants you are going to, and which menu items are ok.  I have a whole series of posts on what’s available at restaurants. Search the website by restaurant name if you want to see. Of course, you can skip this step by getting your own copy of our https://rockthatketo.com/sk (“Done for you”) keto plan. Every meal, every recipe, and even the shopping list all done for you.  It’s a 28 day plan which can then be repeated over and over until you are as skinny as your want to be. 2. Carbs Down, Weight Loss UP! Start lowering your carbs right away. Try to get total carbs to under 25 grams per day.  This is for quicker weight loss. Long term, I wouldn’t stay this low on carbs. But to get the weight to start falling off, lower those carbs. Continuing our 5 quick keto success tips... 3. Hydrate Like Never Before To keep from getting the ‘keto flu’, and to keep the waste material moving out of your system, drink lots of water and electrolytes. Put some broth in your daily system. It has salt and other nutrients without adding any calories. When you lose weight, your body dumps the waste. You need lots of liquid to carry it out of the body. 4. Do All Shopping, Planning, and Cooking Early In The Day This is because your willpower is just like a muscle. It starts strong, then gets worn out by use. Plan your day so you are dealing with your food (except for eating) early when willpower is strongest. It can save you from giving in if you are all worn out and can’t resist temptation. 5. Stay Positive You have to take the long view. There will be tough moments, tough days, even tough weeks. You have to mentally prepare. Walk yourself through ahead of time. “What will I do if I feel like this? I’ll have some broth!”  Have a general plan for how to deal with issues. Then they won’t take you by surprise. That’s the 5 Quick Keto Success Tips for today. They will help you.  So, Keto ON! If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Results Today! There were Tornados last week. Some people’s houses got damaged, and some were totally destroyed. Imagine your house got destroyed, and you called someone to build you a new house. They meet with you and tell you something like this…. “Our company will deliver all the supplies you need to build your new house to your land. We will give you an instruction book on how to put all the pieces together into a house.” “In about a year, you should be able to have the house finished, if you work night and day!” “No thanks! “  You say to them. “I will call someone else”. The new person comes and says to you… “We have houses already built. We will deliver it here and set it up for you. You can move in immediately!” Which one do you choose? The second one. You don’t really need to know how to build a house, you just want a house. Then why would you spend hours, days, weeks, searching for bit and pieces of information on how to do the keto diet. You want keto results today, not months from now. This diet plan is already done for you, ready for you to start using right now, today! You could already be losing weight, while other people are looking up what the keto diet is on Google. There is no need to invent the wheel, it already exists. With the S.K. plan, you get a full 28 day meal plan...with recipes….and with a shopping list.  It couldn’t be easier unless you have a full time cook. Please have a look at the website through this link - https://rockthatketo.com/sk (RockThatKeto.com/SK) It is a repeatable plan, so after going through the 28 days, and losing lots of weight, you simply start over at the beginning and keep going.  There are plenty of substitutions in the plan, so you never have to have the same exact thing twice. Also, if there are ingredients you don’t like, you can easily substitute other foods. Stop ‘learning’ and start losing.  Get keto results today.  Go check out the program at https://rockthatketo.com/sk (RockThatKeto.com/SK) today! Now. Wouldn’t you rather be losing weight tonight than wishing you were?  Take some action and watch your life improve. Keto On! If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list. https://rockthatketo.com/keto-results-today/ (https://rockthatketo.com/keto-results-today/) Act! Don’t React! Have a Happy, Healthy Day Livtar

Do Powdered Ketones Work? https://rockthatketo.com/do-powdered-ketones-really-work/ (https://rockthatketo.com/do-powdered-ketones-really-work/) If you have already tried keto, or if you are on it now, you have probably heard about powdered ketones. The idea is appealing.  You put this pleasant tasting powder in a drink and voila! You are in Ketosis. Not so fast. Sorry to burst your bubble. That’s not how it works. Ketones are released in the blood when the body switches it’s energy source from sugar to fat. It’s called being in ketosis. It’s the holy grail of the keto diet. So let’s think of ketones like smoke coming from a fire.  The smoke/ketones let you know there is a fire burning somewhere. The fire is ketosis Can there be smoke without a fire?  Oh yes, definitely. When I was a kid we played with fireworks of all kinds .  Firecrackers, rockets, cherry bombs, and …..smoke bombs. These smoke bombs were little round balls with a fuse. Light the fuse, and smoke will pour out with no actual fire.  Powdered Ketones are smoke with no fire If you take enough powdered ketones, also called exogenous ketones, your blood will show a higher ketone level.  But how did they get there?  Is there smoke with no fire? Did fat cells actually get used up and create the ketones as a side effect?  No. No fat cells got used. No weight was lost. But do powdered ketones work to lose weight? Smoke doesn’t cause fire. Fire causes smoke. You can’t burn something by putting more smoke around it. You have to start the fire first, then the smoke comes.  You have to get your body to start burning fat, then it will give off ketones into the blood. You can’t put the ketones in and then think the body will start burning fat. Sorry. There are no studies yet that show any significant weight loss benefit from powdered or exogenous ketones. Anyway, what if you couldn’t get them for some reason? It’s much better to depend on our own system and our regular supply of food. That is something you can control. Do powdered ketones work? Not for weight loss. Maybe they have some other benefits. Ok.  But to lose weight, it’s Keto ON! If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Got Me Pregnant! https://rockthatketo.com/keto-got-me-pregnant/ (https://rockthatketo.com/keto-got-me-pregnant) There are so many women who have trouble conceiving. This is not medical advice, but what I know and have experienced. There is one major cause of many women having trouble conceiving and or carrying to full term. It is gluten and associated proteins.  The keto diet removes all forms of gluten from the diet.  Gluten intolerance is actually present in the whole population according to studies. Some people have very low sensitivity to gluten, while others are extremely sensitive.  Where you fall on that scale determines how much trouble gluten will give you. Yes, people joke about it who don’t know about it. But I nearly died from it, so I’m not laughing. There are other conditions that can cause problems, like PCOS. Keto has been shown to help with that also.  Being obese can affect your hormones and menstruation cycles. So losing weight through keto is a double benefit for that. Lose the weight, get your menstrual cycle back on track so you can conceive.  If you are one of the lucky ones who can say “keto got me pregnant”, don’t forget the 9 months after that.  Let’s say for example, if it was gluten that was messing with your body, then why would you start eating it again when you finally get pregnant? Gluten is also associated with mis-carriage. A lot.  So even if you don’t stay on full keto during pregnancy, get your carbs from other sources than grains. You see, all grains have either the full gluten protein, or a part of it.  The “Non Gluten” grains like Qunoa, Amaranth, Millet, etc, are not really gluten free. They all have part of the gluten protein, and all of them will make your body react in some way. If you get pregnant through keto, then stay pregnant through keto.  Or at least modified keto. I have been Gluten free for at least 15 years, so yes, you can live without it. In fact, you might only live without it. Keto is really no different than any other diet as long as you keep it balanced. You get all the macronutrients you need. If you are getting pregnant, you might want to take a good natural multivitamin supplement to make sure. Talk to your doctor or nutritionist. Obviously, crash dieting, even using keto, is not a good idea during pregnancy.  Don’t forget the guys! High carb diet leads to low quality sperm, so he could be on keto for a while before you try to get pregnant. It could make all the difference, and it really costs nothing more than your food bill to try it. Good Luck, and keto on!  Hopefully you are the next to say “Keto got me pregnant!” If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Saved Her From Diabetes https://rockthatketo.com/keto-saved-her-from-diabetes/ (https://rockthatketo.com/keto-saved-her-from-diabetes) We’ll call her Jane. She never thought much about her food growing up. Yes, she was overweight, but not all that much.  Then, at age 23, she got diagnosed with type 2 diabetes!  She had had it for several years and didn’t know it.  The doctor gave her medicine and some general diet advice and sent her on her way. She didn’t realize how serious it was. Until she got pregnant a few years later. Then she realized it is a serious condition that needed serious attention. Working with her doctor, she lost 50 or 60 pounds, but it didn’t help her blood sugar at all. How much you weigh is not the whole story with diabetes. She actually was good at losing weight, but not controlling her blood sugar. She had to take matters into her own hands. She started reading and learning and came across keto. It was a revelation. With her doctor’s permission, she started the keto journey. The move to keto was hard for her. But she was determined to see it through. After a couple of months, her blood sugar improved to the point she cut down on her insulin. Her doctors were thrilled and told her to keep it up. Finally, she got completely free of insulin. No more injections several times a day with bruises from the needles. She also cut down on other medications. Keto saved her from diabetes. The hardest thing for her now is when she is with family and friends. They appreciate her health and beautiful new body, it’s not that. It’s that she can’t often eat what they eat. So, like most of us veterans, she often brings her own food to these gatherings. She slides a little, and gains some weight back now and then. But then she recommits and gets back into the right habits.  “It’s OK if you aren’t perfect. But you do have to stay committed. This diabetes is a serious disease and I have to be constantly on guard. My advice is to not let yourself get it in the first place.”  “Eat right starting today, and the rest of your life will be much better.” Jane’s relationship with food is the main change she has made. She was a binge eater and had to get over that. She slipped and cheated some, which led to weight gain. But it’s a marathon, not a sprint. She never gives up and neither should you. Keto saved her from diabetes, and it could for you too. She’s managing, and you can too. There is a beautiful, bright life of health and fitness in front of you. Just take the first step. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Does Keto Improve My Skin? https://rockthatketo.com/does-keto-improve-my-skin/ (https://rockthatketo.com/does-keto-improve-my-skin/) The keto diet is known for weight loss. But, for people with skin problems, they may be pleasantly surprised by what keto does. Skin is a big topic and it covers everything. (Ok, bad joke).   If you have smooth, creamy skin already, then maybe not.  If you are asking this question, you probably have SOME kind of issue with your skin. I have skin problems, IF I EAT WRONG!  I don’t have skin problems when I eat what is good for me. So I can tell you first hand that if you have skin problems it will help. If you think skin problems magically appear for no reason, why?  If normal, average skin doesn’t have problems and yours does, then something is different in you.  It comes down to this: Does Keto Improve My Skin?  Every person has different genetics. Growing up, my wife’s sister had really bad skin as a teenager into her young adult years. My wife didn’t. They ate pretty much the same diet.  Her sister fixed her skin by going on a raw vegetarian diet. Completed cleared up in a couple of months. What does keto have to do with a raw vegetarian diet? They both cut out the bad carbs and the bad fats. Plus, there were probably some foods her body couldn’t handle for genetic reasons.  The Point Is... You have to do the diet to see if it helps.  Hint: It almost always does.  There is a thing called Keto Rash. Some people experience this on keto and my advice is the same. Staying on keto, try changing what you eat within the diet. Try a different oil. You might be allergic to coconut oil and not know it. There might be a seafood that affects you. It can be anything. I get Psoriasis if I eat dried Mango!   So to answer the question, does keto improve my skin? Yes, if you make sure there is nothing in your diet that you are ‘allergic’ to. And that’s trial and error, plus keeping a food diary. “I ate an egg for breakfast: 8 am”   Next entry, “Noon: feel funny. Egg didn’t seem to digest well” You start to see patterns, but you have to be looking for them. Start a food diary and you will start to see which foods work for you and which ones don’t. And yes, skin problems is a good indicator that food may not be for you. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) . Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Weight Loss Timeline https://rockthatketo.com/keto-weight-loss-timeline/ (https://rockthatketo.com/keto-weight-loss-timeline) People want to know how fast they can lose weight on keto. Yesterday is the most popular answer to that question. When you lose weight, it is a health issue.  If you are overweight, you will be healthier if you lose weight. That’s obvious. But there can actually be unhealthy weight loss, if you overdo it and go too fast.  That’s where keto comes in.  It will keep your body balanced while you are losing weight. For instance, if you lose weight by only drinking water for days, you will lose weight in the wrong places.  If you go straight into starvation, your body will grab whatever it can to use for fuel. If your body is not already tuned to burn fat for energy, your body will burn other things….like muscles. It will even go after your BRAIN!  I know this because it happened to me once when I was sick. I could barely eat for several weeks. My muscles shrank, but the fat I had stayed right where it was. That is so depressing you can’t believe it.  Or maybe you can. Short term quick weight loss Assuming you aren’t diabetic, it’s ok to lose weight fast once, but not over and over.  Meaning, it’s not good to yo-yo diet where you lose weight then gain it back all the time. This is where the keto weight loss timeline comes in.  Let’s say there’s a wedding or school reunion or something where you want to lose weight fast. It’s OK to lose 10 to 30 pounds pretty quick with keto. You just eat less and add in intermittent fasting. But if you try to lose 100 or more pounds really quick, there’s a possibility of overloading your kidneys and liver with toxins. You will also add the possibility of permanent loose skin.  If you are very overweight, losing the weight gradually gives the body time to adjust, including the skin.  How? The keto lifestyle. If you make keto your normal way of eating, you can go long periods of gradual weight loss without feeling like you are denying yourself.  The keto weight loss timeline then is under your control. You lose weight as you like, while feeling good and satisfied and fulfilled.  So how long it takes to lose weight on keto is totally in your control. You can turn up the speed, or slow it down. It’s an amazing system. And it’s totally up to you. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Loves Friendly Bacteria In The Gut https://rockthatketo.com/keto-loves-friendly-bacteria-in-the-gut/ (https://rockthatketo.com/keto-loves-friendly-bacteria-in-the-gut/) If you were a health food person, like I have been for decades, you already know about friendly bacteria in the intestines.  If you didn’t know, there are a lot of bacteria that are friendly and good for us. In fact, they are necessary for our bodies to function. We have up to 5.3 pounds of bacteria in our intestines alone.  There are certain types of bacteria that are only supposed to be in the small intestine. There are other types of bacteria that are only supposed to be in the large intestine. If they move out of their designated area, it causes lots of digestive problems. Yes, that’s right, even bacteria have designated areas. Our bodies have a fascinating inter-locked relationship with bacteria, good and bad. There are up to 100 TRILLION!  As you can see, Keto Loves Friendly Bacteria In The Gut! What does this mysterious “friendly bacteria” do down there?  It helps us process and use the nutrients we eat.  We need the bacteria for healthy absorption of foods. This is one reason to use antibiotics as little as possible. Don’t just take them like candy, take them when you really need them. The friendly bacteria will be killed off by antibiotics, and it takes time to get back to normal The entire group of friendly bacteria as a whole, is called the microbiome. It is linked to every system in the body. Studies have proven that it affects even mental health. When the gut is healthy, all the things the doctor looks for in your blood work improve. Like hormone balance, insulin sensitivity, and the big one, metabolic flexibility. You know those people that are really set in their ways? They don’t want to hear about anything new. Well, your gut actually can get like that. It won’t be able to change when you need it to. If you want your body to switch into Ketosis, it may resist.  It will have trouble converting fat into energy, and instead will store it as fat. Yikes! Not what we are trying to do here. When your gut is healthy, your body is very flexible about switching from a carb based diet to Keto.  How do we get a healthy gut?  Well what do you know?  A low carb diet is right at the top of the list of things that will give you a healthy gut!  ;) Doing the Keto diet will automatically change the body around so it is able to go into ketosis easier. What could be greater than that? You can take an acidophilus ( or similar)  pill. It will help, and really can’t hurt.  Take note though, cheap probiotics are pretty worthless. Some of them have zero live bacteria. https://amzn.to/2NgnNuB (Here) is a good brand that is not expensive at all. It has no dairy or soy, which is also important. But the probiotic pills alone are not the  answer. You can’t replenish your gut microbiome with the pills. The body has to do most of the work.  The keto diet will make the gut heal itself and the microbiome. Keto Loves Friendly Bacteria In The Gut. If you like these tips and would like to get more tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Blows Up Slow Metabolism   https://rockthatketo.com/keto-blows-up-slow-metabolism/ (https://rockthatketo.com/keto-blows-up-slow-metabolism) If you look up the word frustration in the library, slow metabolism would be one of the examples of  the most frustrating thing about weight loss.  Many of us have been there.  We try everything. We stop eating, or only eat salads for days, weeks, months. A pound or two comes off, usually in the wrong places. Then, once we start eating again, the lost weight not only comes back immediately, but it seems to bring it’s friends and family along with it. We gain even more weight back, than what we lost. Slow metabolism?  It seems like Reverse metabolism!  In Keto, we aren’t even concerned with this problem. That’s how amazing it is. You see, the body has a few tricks up it’s sleeve, but we have more. Here are a few of the things we are working against when we try to lose weight. The body’s metabolism slows down with age. As a kid, I could eat anything. Not everyone is like that though. We have stories from people who have had weight problems since early childhood. Hint: Keto still wins. Keto Blows Up Slow Metabolism. The body has a certain weight it likes to be at, called a set point. This set point is not set in stone. It’s more like a habit that the body gets into. If your setpoint is too high, don’t worry. We can change the setpoint and make it work in our favor. Exercise increases hunger! Because exercise burns up calories and other nutrients so quickly, the body wants them replaced immediately.  I’m not saying not to exercise, just warning you what will happen. Exercise is necessary for your health, but not heavy exercise. Heavy exercise makes you HUNGRY!  Walking is good for you but won’t trigger massive hunger attacks.  Again, in my own experience, when I have tried exercising to lose weight, I go immediately to the fridge right after. So hungry I can’t see straight. Then I would proceed to eat more calories than I just burned. Next, dieting itself slows the body’s metabolism. That’s why each pound is harder to lose than the last on a regular diet.  Plus, losing weight goes against your body’s own survival instinct. Your body likes extra fat in case of famine. There is millions of years of instinct you have to overcome. Keto is a much milder and more effective way to get the body to burn it’s own fat.  You have trouble with your “metabolism” because you keep feeding it too much carbs.  The body wants to survive. It has amazing mechanisms to grab food from any source within.  It is really the simplest thing in the world. Stop giving it the easy “food”, carbs, and force it to burn fat for energy.  This bypasses all the problems I highlighted above. When you aren't depriving your body at all,  it doesn’t feel like it’s starving. It doesn’t create massive cravings  to cram more food down your throat. You are giving it a source of energy that it really likes, fat. That’s why it stores excess food energy as fat in the first place. So let’s fix that metabolism thing. Keto Blows Up Slow Metabolism.  Let’s get on the Keto eating plan (see? I didn’t say diet). If you are confused about how it all works, it’s laid out for you in an easy to follow system. This system even includes a shopping list! Just follow along, and your weight control system will be up and running in no time. Without wild cravings. Without gnawing hunger.   Just go to this website and take a look.  https://rockthatketo.com/sk (https://rockthatketo.com/sk) .   Just take a look at the success stories of people just like you. They did it, you can too.  If you like these tips and would like to get more tips, endless recipes, and lots of inspiration, then come to our free...

Keto - Diet or Lifestyle https://rockthatketo.com/keto-diet-or-lifestyle/ (https://rockthatketo.com/keto-diet-or-lifestyle) We talk endlessly about the Keto Diet.  Yes, it is a diet in one way.  But if you really understand it and what it does, you will start to see deeper. It is really a way of life, a way of eating.  Don’t let that idea scare you. If you want to use it as a short term diet, that’s great. No problem. The only problem is that you will probably be back.  Think about it. If you needed the diet in the first place, it was because the way you were eating before didn’t work out for you.  If you go back to eating that way, you will inevitably gain the weight back. Or you will get back to some unhealthy situation that you were in before. Diabetes, for instance. The Keto Way We try to get people to look at keto as a way of eating to keep your health and mobility far into your older years.  Seriously. Which would you rather be? Old and sick, can’t move, aching joints, heart problems, etc. Or, vibrant, energetic, healthy with good blood numbers.  Able to play with the grand kids, go to events, go out to dinner, and feel good instead of achy and old. Keto - Diet or Lifestyle    It’s Your Choice Yes, keto is there for you as a temporary diet if that’s what you want. But if it becomes part of your normal daily life, your life will become healthy and happier. Health will become your new normal. Here’s How Once you have lost the amount of weight you want, then look for ways to adjust the diet.  Instead of going back to the diet that got you in trouble in the first place, make adjustments to the keto diet that will allow you more leeway.  It’s not all or nothing. Increase your carbs if you like. Maybe don’t be so strict about the macros. Have a few more keto friendly desserts.  But whatever you do, don’t go back to what hurt you in the first place….your old diet. Keto - Diet or Lifestyle? A little of both. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Why Are You Overweight? https://rockthatketo.com/why-are-you-overweight/ (https://rockthatketo.com/why-are-you-overweight) What makes one person overeat, while the person next to them has no problem  with weight? Have you ever been pregnant, or been with  a woman who was pregnant?   Then you will know about  the odd food cravings that come with the situation.  It’s because she’s eating for two, and the baby’s needs for nutrition are sending signals to the woman. Since neither the baby nor the stomach can talk to the woman directly, the body tries to send signals about what it needs.  These signals can be misinterpreted wildly. The body might need protein, but the brain interprets it as ice cream!  It happens to us all the time, especially if we are deficient in certain nutrients. Our bodies are designed to tell us when we need food. It’s a built in survival mechanism.  When we are overweight, we have shame or anger because of it. But it’s not your fault. It is part of your DNA.  The cravings are not your fault. But if you want to change it, you have to take responsibility.  Why are you overweight? It helps to know why. You might recognize some of your patterns. If you recognize why you are doing something, you have more chance to change it. Here are 5 of the top reasons we over eat.  Because I’m Supposed to Eat!   You might have it in your mind that “Breakfast is the most important meal of the day”. So even if you don’t want breakfast, you will have it because someone convinced you it’s needed.  Just say No. If you aren’t hungry, don’t eat. Marketers strike again. Eating for pleasure.   “I’m not hungry, but there is a cupcake I want, and by God, I’m going to eat it!”.  The brain pleasure chemical Dopamine gets stimulated when you eat certain foods. Food scientists spend all day every day perfecting flavor and texture.  They do this so you will buy their product. When they get the exact flavor where a food becomes irresistible, they have a name for it.              They call it the bliss point.  For you, the bliss comes and goes in a moment. The aftermath stays with you, and might answer the question why are you overweight? Habit Eating.  We get used to a schedule. “I eat every night at 6 pm, no matter what!”  Repeating the same thing over and over makes it a habit.  You can change the habit,  break the schedule.   Again, if you aren’t hungry, don’t eat. Reward: Maybe your parents rewarded you for good behavior with sweets. So you grow up rewarding yourself for various accomplishments with food. This habit can be redirected to another form of reward. Food addiction: People show addiction like behavior,  just like drugs. Again, this is often from nutritional deficiencies. Your body keeps asking for some vitamin or mineral, but you misinterpret the signal and send sweets, or whatever,  instead. A good nutrition plan can go a long way toward stopping the cravings.  There is a way out of this. You just have to know how. That’s why we are here.  Check out our program at https://rockthatketo.com/sk (https://rockthatketo.com/sk).  It gives you a FAST way out. Your way out could start Right Now, Today! If you like these tips and would like to get more tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Does Keto Cause Anti Aging?https://rockthatketo.com/anti-aging-from-keto/ (https://rockthatketo.com/anti-aging-from-keto) What does anti aging mean? That you will stay 25 years old forever? Of course not. You are going to age one way or the other. But what about slowing down the aging process at the cellular level.  In real life, it means your health will be extended much further into older age. Being alive is different than LIVING.  Just slogging along while you feel terrible is not really a good way to go about life. Anti Aging means to slow the aging process. The more your cells age, the less they work well.  Keto has anti aging properties on several layers. Well, everyone is different, but in general, the keto diet can create an environment that causes the body to create anti aging chemicals. Younger and skinny? That’s a great combination.  According to studies, there is a natural body chemical called B-hydroxybutyrate. It protects your cells from genetic damage and internal stress.  This happens because it blocks an enzyme.  This enzyme prevents certain good genes from becoming active.  We want these good genes to become active. When these helpful genes become active, they protect the cells from aging.  Yes, I’m simplifying it a lot, but really that’s what you need to know.  Plus the fact that going keto may help prevent a bunch of diseases, including heart and brain problems, like dementia. It’s a Serious StudyThe author of the study,  Dr Katerina Akassoglou works at the Gladstone Institute for Virology and Immunology in San Francisco.    In the study was the question: “Is Anti Aging from Keto possible?” She said: 'The findings could be relevant for a wide range of neurological conditions, such as Alzheimer's, Parkinson's, autism and traumatic brain injury.’ '[These] diseases afflict millions and there are few treatment options.'  I’m not a doctor and I don’t make claims. These are from the Doctor who did the study. We know from lots of research, that when we lower our carbs, and only include ‘healthy’ carbs, our body goes through a big shift in how it burns and stores fat. That process forces the body to secrete B-hydroxybutyrate. Then good things start happening, in addition to losing weight.  There’s Another Way To Activate ItFasting also releases this same chemical, which researchers have known for years.  As you may know, intermittent fasting is one of the things we recommend a lot. I have it built into my daily routine. I don’t eat until lunch time every day. So I have a built-in fast from dinner the night before until lunch, which I usually eat between noon and 1pm. It’s simple, helps me feel better, and keeps the weight steady. It is also anti aging.  Anti aging from keto? Apparently yes.  If the keto diet is helping prevent degenerative diseases, it is helping people live happier. Living a long time but being diseased and miserable is not a great bargain. Living long and healthy? That’s a deal I’m interested in. If you like these tips and would like to get more tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( )https://rockthatketo.com/. (https://rockthatketo.com/)  Act! Don’t React! Have a Happy, Healthy Day Livtar

The Painless Keto Hack https://rockthatketo.com/the-painless-keto-hack/ (https://rockthatketo.com/the-painless-keto-hack) The Keto diet is generally kind of hard when you first start. Like any diet, I guess. One thing humans don’t like is to start a change for the better. Oh, we LOVE it after we have made the change. We are happier and healthier. It’s just that human nature likes to keep going the way it already is.  So we have to be on the keto diet for a while in order to get the body into ketosis. It involves planning, execution, and willpower. Ketosis is when your body actually burns the fat from your body.  That’s why it seems to melt away almost like magic when you are in ketosis. Many times you will start looking better without your weight changing.  Why? Because muscle is heavier than fat. You could weigh the same but look very different if the weight is more from muscle. When you are in Ketosis, you are losing weight while sitting at your desk. You are losing weight while you are in the kitchen. Weight is falling off  while you are lounging on the couch. You are actually losing weight while you are eating! What could be better than that? You don’t have to be at the gym. Just going about your life. So what is the easiest keto hack to help you get into and stay in ketosis?   It’s called MCT. It stands for Medium-Chain Triglycerides.  It comes from Coconuts.  MCTs are turned into ketone bodies that your body can immediately use for energy! They don’t even have to pass through the whole digestive process.   That’s why if you take this MCT powder on your food or in a drink, you will feel almost instant energy! It helps you feel better while you are burning fat. If you are new to Keto, then it will really help get you into ketosis. If you are a keto veteran, it will help you smooth out your day energy wise. There are no other supplements that really help you get into ketosis.  Make MCT powder part of your diet EVERY DAY. It can actually help you get into ketosis even if all the glycogen is not completely out of the body! That is huge. Even if you haven’t purged all the glycogen from the system, it can help you get in ketosis where the fat melts away. The One We Recommend There is one MCT that we recommend. It is in powder form, not oil form. It makes it far easier to digest and deal with. Find it at  https://rockthatketo.com/mct (https://rockthatketo.com/mct).  It is designed by one of the top Keto diet designers with thousands of successful dieters. You can see their stories at the website. Now you know the easiest keto hack. It’s as easy as I can make it for you. If you like these tips and would like to get more tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( )RockThatKeto.com .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Easy Willpower Tricks For Ketohttps://rockthatketo.com/easy-willpower-tricks-for-keto/ (https://rockthatketo.com/easy-willpower-tricks-for-keto) In a dream world, we could just eat right and keep our weight perfect without any effort at all. But if you live on planet Earth as a human, you are going to have desires. Once you get into good eating habits, life becomes a whole lot easier. But until you get into full keto habit eating, you will need willpower. You will have moments, days, or even weeks where you are sorely tempted to break the diet. It’s the way it works. One thing that can you can to make it easier is to have a plan.  You can find a fantastic, fast weight loss plan at https://rockthatketo.com/sk (RockThatKeto.com/sk). It will keep you from getting lost in figuring stuff out.  That way you can put all your energy into weight loss and not doing math and wondering if you are getting it right. Back to Easy Willpower Tricks For Keto. There are a couple of very simple ideas about willpower. The main thing you need to know is that will power is connected to your energy levels. If you are tired and weak, your willpower will also be weak. If you have spent a day resisting temptation, your willpower can actually wear out.  Willpower is almost like a physical muscle. It gets fatigued.  Think of running a marathon. You start out fine, then the energy reserves start to run out and you start to want to quit. Morning is Better Willpower is usually strongest in the early part of the day.  So what does that mean in real life in the ongoing saga of keto dieting versus willpower? 1. Perhaps you should try doing your grocery shopping early in the day when your energy levels are better. When you are physically and mentally tired, you are way more likely to give up and go along.  Your mind says it wants those cookies. If you are tired, it actually takes energy to say no to yourself. So you will be more likely to give in if you are already tired. Willpower and Keto dieting work better together in the morning. 2. If there is non keto food in the house, try to put it where it takes a lot of effort to get to it. Like high on top of the shelves.  You could even go so far as to have a family member hide it from you.  Then if you find it, they could move it somewhere else.  3.  Maybe you could make your food for the whole day in the morning. Then you don’t have to face the choice in the evening when your energy is low. You will be far more likely to ‘grab’ something if you are tired and nothing is prepared. 4. The top idea to prevent temptation is to prepare a whole week of food ahead of time. If every meal is ready in the fridge, you are 70% less likely to grab something you shouldn’t.  Make Each Moment Easy So You Won’t Need Willpower Willpower wears out during the day, just like your muscles and your general energy level.  Like all your muscles, willpower can help you immensely if it’s in good shape. If you know and understand that, you can plan the rest of your keto life around it. Use these easy willpower tricks for keto success. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

IHOP Can Keep You Keto https://rockthatketo.com/ihop-can-keep-you-keto/ (https://rockthatketo.com/ihop-can-keep-you-keto/) If you are doing keto, there are few places that are more available to you in a pinch.  International House of Pancakes is an American institution.  It was founded in 1958 with the first restaurant being  opened inhttps://en.wikipedia.org/wiki/Toluca_Lake,_Los_Angeles ( )Toluca Lake, a neighborhood in Los Angeles. You may not remember, but the original buildings were steep roofed and shaped like an A. You could instantly identify them. There are only of few of those original buildings still existing. In 1973, the name was shortened to IHOP.  Now they are famous for being always open.  Many a late night - early morning meal has been eaten there. Maybe record deals were made there. Maybe some large companies you have heard of were started there, on the back of a napkin. Believe it or not, even if we eat a late night crazy meal, keto at IHOP is really easy to pull off. I don’t recommend eating late at night, but I’m not you. And you might be on a night shift and actually need to eat. Or it might be a special occasion. Whatever. Well, either way, IHOP Can Keep You Keto. Big thing to know first about their omelets. If you order an omelet you have to ASK for fresh cracked eggs. Their premade omelet mix has pancake batter mixed in to give it body. That’s a non starter for low carb at IHOP. Our top low carb meal at IHOP  would be: Sausage and pepper omelet topped with cheddar cheese, bell peppers, mushrooms and onion. Meats that are keto friendly: Bacon Sausage patty Sliced turkey Ham Sausage links Hamburger patties Tilapia Cheeses That  Will Keep You Keto Cheddar cheese American cheese Swiss cheese Keto Compatible Vegetables Avocado Lettuce Onion Tomato Fajita veggies Mushroom Pickle Broccoli Bell peppers Lettuce Cucumber Sauces For Keto Dieters Mustard Hot sauce Drinks Water or Unsweetened Tea 24 hours a day, IHOP Can Keep You Keto. It’s always there for you in a pinch. Happy low carb life, and keto on! If you like these tips and would like to get more tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list. https://rockthatketo.com/ (https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Saved A Life https://rockthatketo.com/keto-saved-a-life/ (https://rockthatketo.com/keto-saved-a-life) We’ll call him D.  He had a problem with drugs and alcohol. He had pretty bad addictions. Finally he was able to kick the drug and alcohol habits. Unfortunately, he had what is called an addictive personality. He quickly switched his addiction to food.  He gained weight until he got up to 200 lbs overweight. It came down to  thinking about bariatric surgery and or suicide. He was very close to suicide. Until finally he realized that he was the only one who got him into the situation and he was the only one who could get himself out. Since he hadn’t heard of keto yet, he started out with a modified Atkins diet. He cut the carbs down to 20 to 30 grams per day. He started walking. In a month, he had lost over 30 pounds. Nothing helps your motivation like seeing success. What were some of his techniques to help him get there? 1. Don’t Give Up Sometimes people give up when they are right around the corner from their goal.  Notice your victories when they happen, and celebrate them. Use a centimeter tape measure instead of inches. You will see your progress more steadily. 2. Make The Kitchen Keto FriendlyHe immediately followed this important advice about the kitchen....Get the high carb stuff out! Get it out of sight, and out of mind. When you walk into your kitchen, you should only find support for your keto lifestyle. Foods that will help you on your weight loss journey. Get rid of all temptation, and be ruthless about it. You are in a fight for your life. Be serious.  Keto saved a life in his case, it can in yours too. 3. Be Ready to Change Your LifeYou can’t think your routines will be the same. Adventures happen when you do something different. Accomplishments happen when you get off your duff and DO! You will probably want to start doing intermittent fasting if your health allows.  It will speed the weight loss tremendously, and help you learn to control urges. You will have to read every label. You can’t afford to be ambushed by hidden carbs that might knock you backwards. 4. Expect Success. Don’t Think it can’t happen.Put your head down and go. Great things can and will happen if you allow for them. You can be proud of yourself and happy in your body again. It’s not a miracle, it’s just changing the way you do things. D changed his life and has a beautiful woman by his side now. Why not you. We do recommend getting a massive head start with our 28 day, total keto plan. You don’t need to be doing math figuring out macros and recipes. It’s all done for you so you can be losing weight and not thinking about losing weight. Check it out at https://rockthatketo.com/sk (https://rockthatketo.com/sk ). Keto saved a life here. It can for you too. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) . Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Breath - 6 Ways To Fix It https://rockthatketo.com/keto-breath-6-ways-to-fix-it/ (https://rockthatketo.com/keto-breath-6-ways-to-fix-it/) OK, I’ll admit it right up front. You can have a problem with bad breath when you are doing Keto. Like most keto diet problems, it happens more often in the early stages of the diet when your body is adjusting. Like temporary brain fog, which happens when your brain has to get used to burning fat instead of sugar, the breath can be ‘off’ for the same reason. The body is adjusting. But it can also be a combination of things. For example, if you don’t brush or floss your teeth, you are probably going to have bad breath on or off of keto. 1. If you have true ‘Keto Breath’  it will be a sweetish, almost metallic smell. That’s because, believe it or not, the body makes ketones when it gets into ketosis. Some of those same ketones are found in nail polish remover! Don’t worry, you aren’t poisoning yourself.  But your breath may smell a little like nail polish remover for a few days. It goes away and it’s harmless. 2.  Dry Mouth.   This can be from dehydration. Many a problem in keto can be fixed by staying hydrated...with electrolytes! If you can’t afford electrolytes, then you can sprinkle a TINY amount of salt in a glass of water. You can also try the mouthwashes made specifically for dry mouth. 3. Too Much Protein If you overdo the protein, you will have an ammonia problem. The breakdown of proteins in the body produces ammonia, which has a strong smell. Readjust your macros and make sure you aren’t overdoing the protein. 4. Oral Hygeine The title of this is keto breath - 6 ways to fix it. It sounds fancy but sometimes it’s just old fashioned brushing and flossing that’s needed. I use those little pre made floss picks so I can grab and floss. I never do it when it involves the string thing. IMPORTANT!  Scrape the back of your tongue!  Most bad breath comes from the back of the tongue. You can use your toothbrush just fine. At the end of brushing, use the brush all  the way to the back of your mouth on the tongue surface.  5. Watch Out For Artificial Sweeteners Stay away from these artificial sweeteners. 1. Sorbitol 2. Maltitol 3. Splenda 4. Maltodextrin (which is also used as a pesticide) 5. Vegetable glycerin They can cause gastrointestinal problems which may end up as your problem. Plus they can mess with your blood sugar levels. 6. Try using natural breath fresheners Instead of store bought gums and mints, try chewing on something natural, like they used to do. Here are some suggestions: Fennel seeds Parsley Rosemary Cinnamon Clove Marjoram Cardamom That’s keto breath - 6 ways to fix it.  Hope it helps. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Always Have These Keto Foods In The House https://rockthatketo.com/always-have-these-keto-foods-in-the-house/ (https://rockthatketo.com/always-have-these-keto-foods-in-the-house/) There is something that is true everywhere in life. Your environments will have a big effect on you.  When you are trying to change your habits, it is always recommended to change the environments that got you into the bad habits. If you are trying to stop taking drugs, then you probably want to start spending time with people who don’t take drugs. If you are trying to stop smoking, then don’t hang around smokers. But if you are trying to change the way you eat, you might be having the enemy living right in your house with you….in your kitchen! When you open your refrigerator, is it filled with temptation? Or is it filled only with foods that will support your low carb diet? Your kitchen must be 100% support for you. Anywhere you look in your kitchen, you should see support. So try to Always Have These Keto Foods In The House 1. Precooked protein.   Ground meat is great,  and can be thrown in Tacos.    Grilled chicken strips can be used in a huge variety of  dishes, including throwing it on top of a salad.  You can add it to a quick veggie stir fry with the chopped veggies you made earlier. More on that in a minute. 2. Grass Fed butter - filled with CLA/s fatty acid.  bone health.  Butter has so many benefits, we did a whole podcast on it. Also Heavy Whipping Cream.  You can make sauces, use it in recipes and do whipped cream with berries as a dessert. Whipping cream in your coffee to replace milk is a match made in energy heaven. 3.  Avocado.   Ok, Avocados don’t go in the fridge until they are ripe. But 3/4 of the content of avocado is fat. Avocado is a perfect grab snack, but works really well as the center of a dish.  You can add them to smoothies or make guacamole of course. You can put a fried egg in the scooped out spot. Store them in the fridge. They can be frozen, if you scoop them out of the peel first. 4. Eggs.   Use them in baking, as snacks, or for breakfast.  They can be made fast and easy if you are in need. You can keep some already boiled for emergency or pre planned snacks. They are a complete protein.  5. Bacon.  I heard somewhere that people really like bacon. In addition to eating it as part of your meal, you can add it to all kinds of dishes to spice up the flavors. You can also keep the grease to add to other cooked foods.  Let’s face it, everything is better with bacon.  6. Chopped Veggies.  Get all the washing, slicing, chopping, done ahead of time. The thought of all the prep that veggies take can be a mental block when you go to make a meal. If they are all done ahead of time, it let's you be creative in the moment, instead of feeling dread to go through the whole process.  Cauliflower, onion, bell pepper, celery, broccolli are all great for prepping ahead of time.  Keep it in containers, ready to grab. It makes for easy snacking,  and to make snacks as the kids run out the door. 7.  Leafy green Vegetables. Spring Mix. Spinach.  Get the pre washed ones so you can grab and go.  They go great in a smoothie. Swiss Chard is my favorite, and it saute's well with butter.  8. Blueberries.  These are one of the few fruits that work with keto. They go great  added in with desserts. Also they make great smoothies. Don't wash them ahead of time because they may get moldy. Do have an easy system to wash the ones you are going to eat. Have the strainer or colander handy.  That’s it for today. If you Always Have These Keto Foods In The House, you will have maximum support and minimum temptation to overcome. It will help a lot! If you like these tips and would like to get more keto tips, endless...

Keto Without All The Math https://rockthatketo.com/keto-without-all-the-math/ (https://rockthatketo.com/keto-without-all-the-math) The Keto diet is kind of hard at the beginning. It puts your body through a lot of changes. It changes your body from burning sugar to burning fats. That’s a big deal, and your body will let you know. But, that only lasts a couple days to a couple of weeks usually.  That’s not a high price to pay to lose all that weight, and to get the wonderful, positive changes in your blood chemistry. Doctors are often shocked at how much the blood work of their keto dieters changes for the better. But, the hardest part of keto for many is actually planning and execution of the diet. You have to figure out: 1. What to Eat What dishes do I want for the coming days, weeks, months. 2.  What are the Macros?  How much of each food do eat at each meal, to get the right balance of protein, carbs, and fats? You have to figure out the percentage and weights of each macronutrient, and get them balanced for every meal. 3. Where do I find recipes to make those foods taste good? You can spend endless amounts of time looking for the right recipes so that the food you need to eat tastes good. Diets are hard enough without lousy tasting food. 4.  How much of each food Do I Buy? How do I reverse engineer my shopping list?  I have all these foods, and then found all these recipes. How much of each food do I buy?  Or would you rather have keto without all the math? The math required to start keto is enough to make people give up before they start. I have a secret. I couldn’t do keto without a pre-made plan. My brain and math don’t go together. I took one look at all the figuring that was required and shook my head ‘NO’! It wasn’t until I saw the https://rockthatketo.com/sk (******* Keto)  plan that I couldn even start.  It tells you everything to eat and do for 28 days. After the 28 days, you can start over at the beginning of the plan and keep going. There are lots of substitutions so it will never be the same twice. Brain Free Keto! You don’t have to come up with meals. You don’t have to find 90 recipes. There is no figuring out how much of each ingredient to buy. Because it even includes a shopping list. So if you are having trouble with getting started, try keto without all the math. Try a ‘done for you’ solution.  It could have you losing weight before you would have even finished figuring out your first meal on your own. Go to RockThatKeto.com/sk and see the stories of all the desperate people who finally broke through and got results. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Zero to Keto In a Few Days https://rockthatketo.com/zero-to-keto-in-a-few-days/ (https://rockthatketo.com/zero-to-keto-in-a-few-days) Are you in a hurry to get started with your keto weight loss? Most people are. But some people really need to lose weight fast. Some because of health situations. Most people who are in a hurry, it’s because of an event coming up. Weddings, school reunions, or business promotions are some of the many reasons people might be in a hurry. Then there are people who have been told by their doctors that they will be in big trouble if they don’t change their blood work results. For anyone who has serious health problems, we have to recommend that you always consult your doctor. But you might want to ask your doctor if they know anything about the connection of diet and health.  If they don’t know, then maybe find a doctor that will work with you on your diet. But, back to faster weight loss. We already have a detailed plan that tells you exactly what to eat, recipes to make it delicious, and a shopping list so you know exactly what to buy.  You can find this plan at https://rockthatketo.com/sk (RockThatKeto.com/sk) .  It doesn’t cost you anything to take a look at the website and see the thousands of people who have lost weight after years of failure.  The plan gives you the fastest way to safely lose weight, period.  The main point of fast keto is to lower your carbs to 25 grams or lower per day. That alone can get you from zero to keto in a few days. The second thing to do for super fast weight loss is intermittent fasting. I.F. is when you fast for part of each day instead of not eating for days at a time. The easiest way to start is to wait longer between dinner at night and breakfast the next day. If you can wait at least 12 hours between dinner and breakfast, your body will actually go into ketosis even if you aren’t on the keto diet!  That’s an amazing thing to know. There is one young lady who lost 140 pounds and she wasn’t even on Keto. She did a fasting pattern called “one on, one off”.  She would eat one day, then not eat at all the next day. She would drink lots of unsweetened liquids, but no food on the ‘off’ day.  So, as you can see, intermittent fasting is super powerful.  If you combine I.F.  with the keto diet, it is unstoppable.  I won’t lie to you. You will be tested mentally and physically when you first start a completely new way of eating. Your body and brain will go through some real changes.   That part you will have to make it through yourself. But that only lasts a fairly limited time at the beginning. Once you are rolling, it is so life changing and so uplifting. You can go zero to keto in a few days if you really want it. It’s worth it. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Breakfast at McDonalds In a fantasy world, you could eat fast food or any food all day long and never gain weight or get sick. In the real world, you might want to take it easy on fast food. The quality is not there in most cases. Also in the real world, you don’t always have time to make the perfect meal. In fact, you probably don’t have time for that a lot. Fast food can be a life saver.  You can actually do pretty well at McDonalds, keto wise. Their salad dressings are in the Star Wars category:  They need to stay far far away in another galaxy.  Don’t even look at them.  But they have the ingredients to make your own salad dressing with the dipping sauces. Order the  1 carb buffalo dipping sauce, and the 1 carb Ranch dipping sauce. Mix them together and you have instant salad dressing.  McDonalds sugar free coffee might be sugar free, but it  is not low carb, it is high carb. None of the coffee drinks are Keto approved. Get your coffee black and always remember to bring some truvia or stevia packets with you. Then you are always prepared to safely sweeten.  The McDonalds App McDonalds has an App, which I highly recommend. The app is actually very good for ordering like this.  You are able to get the order exactly how you want it, without the order taker having a chance to get something wrong. It puts your order right into their system with all your substitutions exactly right.  Plus,  you can sometimes get a deal and save some money when you do breakfast at McDonalds for keto. Here are things that are OK to eat. Keto Biscuit without the biscuit.  I’ll admit, this one is pretty thin. Egg biscuit. It is a folded or fluffy egg. It has two grams of carbs, where the rounded egg only has 1 grams of carbs. The best deal in this category is the Sausage Biscuit. You end up with a single sausage patty. It is 1 net carb, 190 calories for only a dollar. Both come without cheese. You can add cheese, but remember that it will add one gram of carbs for each slice of cheese. Bacon egg and cheese biscuit. You get a folded egg, bacon, and cheese. This is $4 and ends up at 3 net carbs and 180 calories. Sausage egg and cheese biscuit. A folded egg, sausage patty, and cheese. It’s $4.40 and is 3 net carbs, 270 calories. Don’t Forget the Egg McMuffin Egg Mcmuffin: you will get a slice of canadian bacon, a rounded egg and cheese. it costs more, but the rounded egg gives more protein than the sausage mcmuffin. 3 net carbs for this. Sausage McMuffin - order without the muffin. It will be just a sausage patty and a slice of cheese. It will only be about 2 net carbs and 260 calories. Sausage Egg and Cheese McMuffin. A great deal for only $2. You get a Sausage Patty,cheese, and a rounded egg.  3 net carbs, 340 calories. Bacon, Egg, and Cheese McGriddle. Ask for no pancakes. It is the exact same meal as the bacon egg and cheese Mcbiscuit. 3 net carbs, same price of $4. The food is quite tasty and filling. Breakfast at McDonalds for keto can be great. You might actually like it. If you like these tips and would like to get more tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Plan or Keto Fail https://rockthatketo.com/keto-plan-or-keto-fail/ (https://rockthatketo.com/keto-plan-or-keto-fail/) Keto is one of the few diets that takes planning.  We aren’t worried about calories exactly. It’s true that we don’t want to eat a million calories a day. But within reason, we don’t really care about calories. Fats have a lot of calories. That’s the whole point in the keto diet. Those fats give us the energy to live. We like the fact that there are lots of calories in fats. We are going to use that in favor. If you switch the body to use fat for fuel, then you want the fuel to be plentiful. What, me worry? So calories are not what we think about. We think about how we can get our body to start burning off the fat we already have stored. Once the fat burning begins, watch out. That’s when the fun begins. It becomes fun to live again. Instead of being frustrated about your body, you start to feel like your body is your partner in getting healthy. It’s a great feeling. But getting into ketosis takes a very specific set of rules for eating. That why we say “Keto plan or keto fail.” The Absolute Easiest Way The hard way to do keto is to sit down with books, or on the internet, and figure out the macronutrient content of every food.  Then figure out how much of each food for each meal.  Then figure out nice recipes for those foods so you don’t get super bored, super fast. Get out your calculator and get to work… Or…… You simply get a pre-planned system that has all of that done for you! A pre-planned system that tells you everything to buy, gives you the recipes and the shopping list.  How much more likely are you to succeed? Really think about spending hours just figuring out what to buy, then how to make it.  Then you wonder if you did it right.  Car Parts or a running car? You can buy a garage full of car parts and build a car yourself, or, just buy the car already running. Put the key in and drive off.  That’s why I recommend getting a plan and not even trying it on your own. It just doesn’t make any sense to do all the extra work that has already been done for you. Cost? It costs a few measly bucks, yes, but there’s a 90 day money back guarantee. No questions, no hassle refund policy.  Download it from the website, and start losing weight TODAY! That’s the way to be successful. Not planning for a month and then maybe you did it right, and maybe you didn’t. The plan can be found at https://rockthatketo.com/sk (RockThatKeto.com/sk).  Either way, go take a look and see for yourself. It costs you nothing to see the stories of thousands of people just like you that found weight loss success for the first time in their lives. You’ll see why we say “Keto plan or keto fail”.  If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Low Carb Dieting and Fasting for Covid https://rockthatketo.com/low-carb-dieting-and-fasting-for-covid/ (https://rockthatketo.com/low-carb-dieting-and-fasting-for-covid/) This is not medical advice. For that you have to listen to the ‘experts’. The experts literally tell us something different every week or so. I don’t know who to trust with information about Covid. So I go back to basics.  What can I do to make my body the strongest and most resistant to the virus. Well, starting with diet, if you are on keto, you are already on the right path. Almost all people who have the worst outcomes from Covid are overweight and or have high blood sugar levels. Keto gets you to low blood sugar levels. Also, if your blood chemistry is ‘good’, you are more likely to be fine with all health situations. Keto dieters often leave their doctors amazed with the improvements in their blood work. Many doctors have found that their patients who have high vitamin D levels seem to get infected far less. They think it is a natural immune booster. I take 5000 iu a day, in the little liquid form. I haven’t had a sniffle in several years. Vitamin D is actually a hormone, not a vitamin.   Melatonin, which is a sleep hormone, also seems to have supportive effects in the immune system.  Fats and hormones go together like a hand in a glove. The fats in the keto diet help the hormones have plenty of building blocks. Low carb dieting and fasting for covid sets up the body for success. There is another booster to the immune system. Intermittent fasting is the secret weapon of boosting the immune system to new heights. We know that intermittent fasting helps lose weight, which is wonderful. But there is a whole world of study on how it positively affects the immune system. Just think about it. If you worked every minute of every day without a break, you would wear out completely after enough time. Fasting gives your body time to recover and rest. When your system can rest, it can recuperate, recover, and rejuvenate.  The body was built to handle viruses, germs, etc. They are everywhere all the time. Some are worse than others. But our bodies are built to handle it, if we give it a chance. Low carb dieting and fasting for covid is a fantastic idea. It really helps make your body a fortress against disease.  If you like these tips and would like to get more tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto and Happiness https://rockthatketo.com/keto-and-happiness/ (https://rockthatketo.com/keto-and-happiness) There is a very important, simple fact about life and happiness. In life, first comes the work, then the benefits of that work come after. In  weight loss, the happiness will come after the weight loss, not necessarily during. You go through lots of changes during the keto diet. You might feel weird or crappy during parts of it. You might have days or weeks where you feel really, really, good.  How you feel will change all the time, during the adjustment period. But eventually you will reach the promised land. You will be far more happy in your body. You won’t be constantly ashamed or even unable to participate in life. You won’t have to watch from the sidelines while your grandchildren play. You won’t have to stay home while friends and family go on outings. Keto and happiness do go together, once you stick to it. In these posts, we talk about the problems in keto because you don’t need help when things are going great. We are here to help you get through and get into ketosis. But don’t get the idea it’s all problems.   The problems are short term. The work is short term. The benefits are long term and wonderful.  This is a longer view about the happiness that will follow. What do you want from keto? You say it’s to lose weight but It’s not exactly losing weight, it’s what happens after that. People who buy an electric drill don’t really need a drill, they need holes. They need the thing that the drill will accomplish. The ultimate purpose of the keto diet isn’t weight loss, it’s the life you will have after you accomplish that. For some, body image is tied to everything. If that is you, then I would suggest that you work on that problem at the same time. If you chase perfection in your body, you will never be at peace. If you want health and happiness, then get to a healthy weight and be happy with who you are, as you were made. That’s the way keto and happiness go together. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Can I Drink On Keto? https://rockthatketo.com/can-i-drink-on-keto/ (https://rockthatketo.com/can-i-drink-on-keto) The short answer is yes.  You can have certain alcoholic drinks that are low or no carb. None of the drinks with sugar are OK obviously. The drinks that are OK are mostly simple liquors. Mixed drinks are pretty much a no go.  Alcohol does have a short term effect on the bloodstream blood sugar wise. But it’s not the same effect as a high carb food.  A high carb food can knock the body out of ketosis and it might take days or weeks to get back into ketosis. Alcohol in the blood converts to sugar, but doesn’t affect the body the same as carbs in food. It’s a little confusing. When the alcohol converts to sugar in the blood, it goes away quickly without changing the entire system in the body of converting energy. Can I drink on keto is kind of a technical question in one way. But, the real question you should ask first is this;  Can I control the urge to drink once I start? Have You Had a Drinking Problem If you have ever had a drinking problem, then you shouldn’t try drinking on keto. Why? Beyond the obvious reasons of what it does to your life, it’s about brain chemistry. Addictive eating and drinking are from brain chemistry. There are pleasure centers and pleasure producing hormones. If you are addicted to the effects of alcohol, you are probably a big fan of carbs. They have a very similar effect in the brain. It is thought that this comes from the days when our ancestors were hunter gatherers. The brain would reward the body with feeling good from high carb food.  Why? So we would eat more than we needed to, so that we could pack on some extra fat to get us through the winter.  Extra fat was actually a good thing. We have to overcome millions of years of genetics. Sometimes that’s hard. So if you have any tendency toward carbs, sweets, or alcohol, then I don’t recommend you use alcohol during your keto diet, even though it’s theoretically OK.  In the end, like everything, it’s up to you to answer the question “Can I drink on keto?” If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Effects on Women's Bodies https://rockthatketo.com/keto-effects-on-womens-bodies/ (https://rockthatketo.com/keto-effects-on-womens-bodies) Keto works a little differently in women than it does in men.  That shouldn’t be a big news story. Women’s bodies are quite different from men’s in so many ways.  The Keto diet affects the hormones. Why? Because when you change the way the body deals with fat, hormones are involved. Did you know that vitamin D is actually a hormone, a fat,  and not really a vitamin?  That doesn’t have a lot to do with keto directly, but vitamin D is a fat! So you might want to know that fats aren’t just the extra fat you don’t like. Dietary Fats are super important to the function of the body. Dietary fats are a part of your body, and you can’t exist without them. The keto effects on women’s bodies needs to be taken into account. A Quick LookWe’ll take a quick look at some of these problems, and how to deal with and conquer them. 1.  Weight Loss Stalls Women have weight loss stalls more often than men on keto.  A stall in keto is when your weight loss progress may slow down or stop for a period of time.  But you can probably get past this problem by doing three simple things: First... Increase your fat consumption. Sounds weird, but make sure you’re eating enough high-quality fats. Olive oil. Avocados. Grass-fed beef. Pastured eggs with ghee or good butter. Second... https://rockthatketo.com/mct (Add MCT)s to your diet. This will boost your Ketone production and kick-start your metabolism into high-gear. And third... Do some form of intermittent fasting. Even if it’s only not eating between dinner and breakfast. Intermittent fasting puts your body into ketosis in as few as 12 hours. It is amazingly effective. Try it.  Challenge #2 - Hormone imbalances Keto is an endocrine-based diet. This means we rely on hormones to make it work. If there’s a hormonal imbalance in your body, Keto will probably make it more noticeable. No problem. Here’s some tips. First... instead of some hollywood fantasy weight, aim for a happy body weight. There’s a happy weight where you will feel better. And that it’s different from your ideal weight. Women’s bodies are healthiest at around 22-29% body fat. Getting  lower than that can cause or intensify existing hormonal trouble.  The second thing you can do is to sync up your eating with your cycles. Increasing protein intake during your period can help mitigate hormonal imbalances. Challenge #3 - Emotional eating Women tend to show stronger emotions than men. If they ‘feel’ emotions more is up for debate.  Female hormones are definitely more powerful than men’s.  Sometimes, this has been known to lead to compulsive behavior like emotional eating. The good news is that you can do something about it too. First, keep comfort snacks around. Make some Keto-friendly ice cream, snacks or a Keto dessert like cheesecake. Then if you have to ‘cheat’ a little, it won’t mess up your diet, which will make you more upset. And last, face the emotional issues. Examine your emotions to figure out what is causing the emotional eating. Then work on it with love and compassion. So there you go...Those are some keto effects on women’s bodies. 3 of the most common problems women face when doing Keto. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Exercise And Low Carb Diets https://rockthatketo.com/exercise-and-low-carb-diets/ (https://rockthatketo.com/exercise-and-low-carb-diets) OK, don’t get too worried about the title. This is not so much about exercise, as it is about ‘activity’.  Activity is going to be defined as physical activity. Doing things in the physical world. Exercise is what we call when you specifically do things that aren’t part of normal activity.  So physical activity might include doing the dishes, doing the laundry. Or if you have a rural lifestyle, baling hay or cleaning the barn. Both of these have one thing in common….your body moves. If you are an exercise buff, then you are already doing this. But if you are not an exercise lover, then this concept is for you. Keep moving. Or at least, move as much as possible. Reach up and clean the light fixtures more often. Rearrange the pots in the kitchen. You would be amazed at how much it helps your body to keep moving, even if the moves aren’t fancy. Exercise and low carb diets are made for each other. If you sit at a desk, try to make a game of movement. Stand up and down from your chair a few times, not just once.  When you walk to another part of the building, do a couple of knee bends if you can. Lean on a wall and do ‘push ups’ against the wall.  Motion Has Value Don’t underestimate the value of movement. Don’t think because it’s not ‘officially’ jumping jacks, or deep knee bends that it’s not helping. The heart pumps all the time, even when you sleep. The body was designed to move at least part of the time. Did you know that if you leave a car in the garage and never run it, it is bad for the car? Our bodies are the same.  So don’t let fear of ‘heavy’ exercise stop you from light activity because you don’t think it’s worthwhile.  Movement is life. Just move. Don’t be hung up on the form or shape of the motion. If you can go for a walk, that’s great. If not, then when you walk through the house, bend your knees a little deeper as you walk.  All of this movement adds up to a body that works better. A body that works better loses weight better. When all systems work, you naturally move toward balance.  Balance includes healthy weight.  And that’s how exercise and low carb diets go together. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

3 Low Carb Tips I Wish I Had Known https://rockthatketo.com/3-low-carb-tips-i-wish-i-had-known/ (https://rockthatketo.com/3-low-carb-tips-i-wish-i-had-known) When you look back, there are always things you wish you had known when you started.   If you had known about Company A, a large successful business, on the first day they opened, and bought some stock, you would be retired right now. These are some things that would keep you from either failing or taking longer to succeed. 1. What is keto supposed to accomplish?Keto is not a high protein diet. Keto is  a way of eating that allows your body to change the way it stores and burns calories.  It is NOT a high protein diet. It’s an exact right amount of protein.  Too much protein, and you will put a strain on your kidneys and the rest of your elimination system.  If you don’t get enough protein, your body will use up your muscles  for energy instead of fat.   That causes you body to lose muscle, but not fat. That’s the worst of all worlds.  It IS a low carb diet. It is NOT a NO carb diet. Knowing your macros is the key to eating correctly to lose weight. Continuing with the 3 Low Carb Tips I Wish I Had Known. 2. Use a keto plan from the beginning.The first thing you hear when you start keto is to count your macros. Macros is  shorthand for Macronutrients. All food is made up of 3 macronutrients. Protein, Fat (or lipids), and carbohydrates (carbs). “Macros” which is short for macronutrients, are the amounts of fat, carbs, and protein your individual body needs.  Success in Keto totally depends on getting the right amount of each nutrient.  I have stopped telling people to count macros. It will drive you crazy. If you want to, you can do it that way. But now there are Keto Plans that are completely done for you. Every meal, every recipe, and your shopping list is all done for you. This is really important when you are trying to switch your body to ketosis. You don’t need any mental problems. Our best recommendation is at https://rockthatketo.com/sk (RockThatKeto.com/sk) 3. A Simple way to think about the diet. After you have a plan to follow, here’s how to keep from stressing.The carb number is the upper limit for each day. But if you go over slightly every once in a while, don’t stress.Protein is a goal, but don’t worry if you get the exact number every single day.  Have fat until you feel full. Relax and keto on! These are the 3 Low Carb Tips I Wish I Had Known.  If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Meal Planning For Beginners https://rockthatketo.com/keto-meal-planning-for-beginners/ (https://rockthatketo.com/keto-meal-planning-for-beginners) It’s one of those things that may not be obvious.  Usually when you go on a diet, you find out which general foods you can eat, then you go. You count calories at each meal, try not to go over your goal, and that’s that. Keto is very different. We aren’t counting calories. We are counting macros, which stands for macro nutrients. The three macronutrients are protein, fats, and carbohydrates. We need the right balance of the three. It’s a bit more complicated than looking at a plate and calculating calories. When you first start keto, there is an adjustment period. Part of the adjustment is how your brain uses energy. On keto, there is going to be very little glycogen, or blood sugar floating around.  You will probably get what is called brain fog for a week or so. Don’t worry, it goes away. But if you are sitting around in brain fog trying to figure out what to eat, you are setting yourself up for failure. The absolute best way to do keto The very best way to do keto is to use a preplanned, done for you system. Keto meal planning for beginners. We just happen to have one for you.  This plan is for 28 days. Once you go through it, you can start over and do it again to keep losing weight. That’s what most of our customers do. https://rockthatketo.com/sk (Our plan) tells you exactly what to eat for each meal. It lays out the recipes for the meals so you don’t have to even look them up. It even gives you a shopping list. You can literally put your brain on cruise control and concentrate all your energy on losing weight and getting really healthy.  There are plenty of substitutions provided so you don’t ever have to eat something you don’t like, or that your body doesn’t like. There is a version for people who already have diabetes or other blood sugar problems. If you want to increase your chance of success by about 90%, the take advantage of keto meal planning for beginners.  You can go take a look at it at https://rockthatketo.com/sk (RockThatKeto.com/sk).  There you will see the stories of thousands of people just like you that had amazing success. No Hollywood stars with trainers here, just regular folk. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Simple Hack For Veggies on Keto https://rockthatketo.com/simple-hack-for-veggies-on-keto/ (https://rockthatketo.com/simple-hack-for-veggies-on-keto) Like on any diet, it’s hard for some people to eat enough veggies.  It may be because you don’t like them. Or because they are hard for you to take to work with you in your lunch box. There could be many reasons. But I have a simple little trick to make the whole thing a lot easier. One of the most important parts of the keto diet, is getting your carbs right.  I don’t recommend NO carbs. The body actually needs some for various bodily functions. You want the carbs low enough to get you into ketosis, but still have some healthy carbs for health reasons. The key to this is to eat the RIGHT carbs, and the right carbs are pretty much vegetables. Vegetables though, can be a hassle.  You have to clean them. Then cut them. Then some of them need to be peeled. So here is your simple hack for veggies on keto.1. Prepare Them All At Once Have a prep day set aside for the week. Get all the vegetables planned out for the week ahead. Veggies generally keep pretty well in the fridge. Separate them into the daily portions. This way, each day you just grab and go. 2. If you don’t want to cook or prepare them, put them in the blender! Yes, just turn your daily veggies into a blender drink. It’s as quick and easy as it gets. You can experiment with different combinations, and there are thousands of recipes online for veggie smoothies. Just watch the carb  counts and you will be fine. Make your keto life as simple as possible, and you will have the biggest chance of sticking with it. Every blockage you put in front of yourself lowers your chances of getting all the way to the end. I hope this simple hack for veggies on keto will help you. Always choose simplicity when you are starting out on the diet. Later, you can get fancy. Eat for health, not for disease. Eat to live, don’t live to eat….  If you like these tips and would like to get more tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Low Carb Doesn't Equal Low Stress https://rockthatketo.com/low-carb-doesnt-equal-low-stress/ (https://rockthatketo.com/low-carb-doesnt-equal-low-stress) When you do a keto diet, one of the biggest things we tell people to do is lower your stress level. Stress in the body, makes the body create a hormone called cortisol. Cortisol tends to interfere with the body’s ability to deal with blood sugar. Cortisol is considered to be a stress hormone. It gives you symptoms of being under stress. But being under stress makes your body secrete Coritsol! It’s a catch 22.  If you have high levels of cortisol circulating in your blood, it can disrupt sleep patterns, increase abdominal fat, and lower your immune system. Cortisol is also the hormone which make the ‘Fight or flight’ response.  If you are walking around all day in anxiety, comfort eating is going to come into the picture eventually. Why all this talk about cortisol?  Because there are things you can do to keep it under control. Low Carb Doesn't Equal Low Stress, but you can change that. 1. Get enough sleep.  You might have to actually change something in your life to get this to happen. If you keep your self stimulated constantly at night, it will be much harder to go to bed. Maybe turn off the devices, and read a physical book or magazine when it gets later. Lay down in bed at the same time every night. It gets your body into a habit, and good habits are very powerful thing. 2. Practice relaxation When you lay down, consciously relax yourself. Put your mind onto nice things. Think about beautiful things...nature, art, music, whatever works for you. 3. Breathe through your left nostril I know, this sounds strange. You have 2 nostrils for a reason. One nostril is always open more than the other. If you lie down on your right side, your left nostril is facing up toward the ceiling. The nostril on top will open. You will have a much better chance of falling asleep when breathing through your left nostril.  Just try it. You’ll see. Relax and lose weight. That’s how it works. Low Carb Doesn't Equal Low Stress necessarily, but you have lots to do with that. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

A Shortcut Into Ketosis https://rockthatketo.com/a-shortcut-into-ketosis/ (https://rockthatketo.com/a-shortcut-into-ketosis) Getting into ketosis is the goal of the keto diet. Ketosis is when the body is flooded with ketones.  When the body has used up all the glycogen (blood sugar) in the system, then you will start burning up fat. The ketones in the blood facilitate the burning of fat. The keto diet is designed to force the body to switch how it gets energy and uses energy. To switch from using sugar to using fat. We talk a lot about how the diet is the only way to get into ketosis. And that is true...mostly. There are a couple of shortcuts to help the body switch over to ketosis. One of the shortcuts is intermittent fasting. Leaving at least 12 hours between dinner and breakfast or lunch the next day will let the body start producing ketones. That way, every night your body practices going into ketosis. There is another dietary hack that you can use as a shortcut into ketosis..  It is https://rockthatketo.com/mct (MCT)s. MCT stands for Medium Chain Triglycerides. It is derived from coconut oil.  We have a powdered form, which tends to be easier on the digestion. You can find it at https://rockthatketo.com/mct (https://rockthatketo.com/mct).  Back to what MCT oil does for you. MCT is a form of healthy fat that helps your body produce ketones. The sooner your body produces ketones, the sooner the fat starts disappearing. So while you are doing the keto diet, this is one of the very few ways to help it along. Adding MCT will speed up the process. Speed Is Important Speeding up the process is really important. Why? The sooner you start actually losing weight, the more likely you are to stay the course, stay on the diet. And losing weight is the goal, not the diet. The diet is the way you get to weight loss.  MCT’s will help you get a shortcut into ketosis quicker. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Possible Keto Problems https://rockthatketo.com/possible-keto-problems/ (https://rockthatketo.com/possible-keto-problems) Some nutritionists consider Keto to be a medical diet. Something you should only practice if you have a specific condition.  It was ‘discovered’ in the 1930’s when they were trying to figure out how to help people with epileptic seizures.  It is known to be a big help with PCOS (polycystic ovary syndrome), which can be quite painful. I personally don’t try to tell people to stay on super low carbs for very long periods. Two or three months might be OK, though every case is different. See How You Feel If you go on super low carbs, like 20 to 25 grams a day, that should be during intense weight loss only.  The high quality carbs, like leafy vegetables, have too many health benefits to leave out of your diet over time. The digestion changes over time if the carbs are too low, and the fat too high.  I recommend that people lose weight for a few months, then raise the healthy carb levels back up to prevent possible keto problems.  If you lower your carbs quickly, you might interrupt production of serotonin, which is the ‘feel good’ hormone. It’s one reason people get cranky early in the keto diet. But seriously, don’t people get cranky in most diets at first?  Keto can be a way of life type diet. Many people stay on it permanently as a way to keep their weight under control. Plus, many people feel better because they are off grains and gluten. So they want to stay that way. If you are going to stay on keto, you must bring the carb levels up from super weight loss levels. The diet version of Keto puts the carb levels around 20. The permanent version of Keto, after you have lost the weight, should be 50 to 100 grams of carbs per day. You should experiment to see where your health lands after the weight is gone. Genetics play a big role in how much carbs your body needs. You are in charge of finding out what level is good for you. Listen to your body. Over long time periods, if you don’t feel good, then change your diet. You should feel good if you are eating properly. (Of course this doesn’t include the first week or two of keto.) Cheat days are not healthy. Either be on keto or not. Don’t yo-yo with keto. It can cause real problems.  These are possible keto problems. They aren’t huge problems if you use common sense. Everyone is different. Be tuned into your body. If you don’t feel right, then change something. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto Diet - The First Week https://rockthatketo.com/keto-diet-the-first-week/ (https://rockthatketo.com/keto-diet-the-first-week/) If you are just starting out in keto, or if you have tried keto a few times and not really made it very far, then this is for you.  There is no doubt that keto works. And it works great...if you can stick through the rough times. Many people who start the keto diet, don’t fully grasp what happens, especially at the beginning. Your body will change in ways you aren’t used to.  Some people go through what is called the ‘Keto Flu’.  When you feel like you have the flu, you just want it to stop. It might cause you to go off the diet. Actually, you can almost always prevent keto flu.  Here’s how. Drink a LOT of fluids. Drink a lot of water with https://rockthatketo.com/elec (keto friendly electrolytes) in them. Sip on broth during the day, since it contains lots of salt. It’s an imbalance of electrolytes that is one of the main causes of keto flu. Don’t be afraid to use salt in the keto diet. When you first start burning fat cells, the process of taking the waste material out of the body also removes electrolytes with it. So you have to be pro active and stay hydrated! The next big hurdle that can hits in the the keto diet - the first week.  Brain fog. Brain fog happens because of how the brain uses glycogen, which is blood sugar. The brain uses a lot of energy to function. To get into ketosis, we are switching the body from using glycogen for energy, to actually converting fat into ketones.  The brain actually works a lot better on ketones than it does on sugar. The problem comes when you are changing from sugar to ketones. The brain gets a little foggy because you are in the middle of the switch. It is trying to use glycogen, but you got all the sugar out of your blood.  As it starts to get used to burning ketones for energy, your brain will actually work better. If you can just hang on and get through the valley of fog, you will reach the mountain of clear vision. There aren’t many tricks to help with brain fog. Just be patient and it will go away in a few days. Keep drinking.your liquid. That’s the deal with the keto diet - the first week.  Just know you are going to be feeling off for a week or 10 days. If you know it’s coming, it won’t freak you out. Be patient, drink your https://rockthatketo.com/elec (electrolytes), and you will be great.  You will be great AND skinny.  If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Big Flavor In Keto Dieting https://rockthatketo.com/big-flavor-in-your-keto-diet/ (https://rockthatketo.com/big-flavor-in-your-keto-diet/) Are you flavor sensitive?  It may seem like a dumb question. But it actually isn’t. Some people are what we call “Foodies”. Their life revolves around eating, drinking, and otherwise experiencing flavors.  You may think that would mean they would all be overweight. But in this case, it’s not necessarily the same thing. It’s just that when they eat, they want the flavor to be everything.  Sometimes they are overeaters, and sometimes they aren’t.  If you really care deeply about maximum flavor, then this is for you. If that’s not you, good news. It’s for you too. Getting flavor into your food is not that hard. Just add seasoning.  But getting big flavor in keto dieting doesn’t take that much extra effort.  It’s only knowing which flavorings won’t knock you out of ketosis.  That’s all you need to know. Then you can flavor it up. There is one brand of flavorings and spices on the market that watches out for your keto success.  You can find it at https://rockthatketo.com/flavor (rockthatketo.com/flavor). This will take you to their store on Amazon. I want to note something right now. This post is going to be out on the internet forever. I don’t tell the names of certain products because the company may go bad. I give you a link to the product so I can change where the link goes to keep you up to date on the very best products. As of right now, the brand you will find at https://rockthatketo.com/flavor (rockthatketo.com/flavor) has the best selection of flavorings that are keto friendly. They also have many gluten free products, which i think is critical to you feeling good in the long run. Gluten causes many strange health problems and I always recommend to keep it out of your diet. It’s time for flavor in your keto diet. So click over there and check it out.  If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Low Carb Diet Failure Hurts Weight Loss Failure Hurts. You are used to looking in the mirror and not liking what you see. So you start on a weight loss diet. You might go for a few days, or a couple of weeks, and it’s fine. But then life intervenes. Something happens and you either slide out of your diet, or fall off. It makes you feel even worse about yourself, like you are some kind of failure. It’s a painful, sensitive topic. It probably has happened to you many times. The first thing you need to know is this: It’s Not Your Fault. You have very powerful forces pulling on you. Your genetics determine what kinds of foods work for you and which ones don’t.  If you go on a low calorie diet, you are pretty much spinning your wheels. You will be hungry and miserable most of the time, and IF you can lose the weight at all, it will probably come screaming back after you go off the diet.  It’s how the body works. You need a different way. One that lets you feel satisfied and happy, while the weight loss happens almost as an afterthought. Your mental attitude is pretty much EVERTHING when it comes to any positive change you want to make in your life. Yes, low carb diet failure hurts, which brings us to my simple outlook about things:   Act, don’t react. If you Act, you are taking charge. If you React, you are letting your environments tell you what to do.  What have your environments told you to do up until now?  Eat and then feel bad. You have to break that cycle. When you ACT, you get up above your problems and look down at them.  You take control.  When you ReAct, you are under your problems...like being under water. Then you have no control. You can’t break the cycle of reaction until you are ready. It’s just that simple.  But when you are ready, it really helps to have the right tools get the job done. You must have a plan. The Keto lifestyle has changed thousands of lives, but the people had to make a conscious choice to start it and stay on it through the tough parts.  It’s tough enough to get on a healthy diet and stay on it.  Why make it harder by having no system or no understanding of what you are doing? What foods do I buy?  How do I cook it?  When do I eat?  How much carbs, protein and fats do I  put in each meal? These are questions that have been answered for you, so you don’t have to worry about it.  If you had a 100% complete Keto plan...meaning all meals and recipes already done for you, you could remove a huge mental weight. You could put all your energy into doing the diet, instead of worrying and thinking about counting calories, macronutrient amounts, WHAT to buy, how to fix it, etc.   It’s all been done for you and it’s available right now.  You could start your journey to the new you today.  Check it out at https://rockthatketo.com/sk (https://rockthatketo.com/sk) .    This is Keto for average people, not movie stars with personal chefs and trainers.  Simple meals, laid out with all ingredients, for 28 days. It has everything you need. Just relax, follow along with the plan, and start getting exciting results...maybe for the first time in your life! Low Carb Diet Failure Hurts, but it doesn’t kill you. Maybe it’s time to succeed. With the right tools and support, you can. Keto saved my life. Let it change yours. Have a beautiful, healthy day, Livtar You don’t have to buy anything, just go look at it and see what you think. https://rockthatketo.com/sk (https://rockthatketo.com/sk)

Low Carb Surprise Foods https://rockthatketo.com/low-carb-surprise-foods/ (https://rockthatketo.com/low-carb-surprise-foods) For those of us on Keto, we learn a lot about foods and what they are made of. How much carb, protein, and fat is contained in each food we eat. But, there are foods we think of as carb safe, but they actually do contain some carbs. Maybe not a lot of carbs.  But if you ever get stuck in a weight loss stall, one of the first things you need to do is re-check carbs and semi-carbs. What are semi carbs?   Well first, i just made up that term. Second, I call semi carbs things that might not be technically carbs, but act like it in your body. One of the main semi carbs is sugar alcohols. They theoretically don’t have carbs or even much in the way of calories. However, many people report that they get into weight loss stalls when they eat these sugar alcohols. So no matter what the scientific definition of them is, your body thinks they are carbs and reacts like it.  When maltitol and other sugar alcohols, also called polyols, reach the large intestines, they arehttps://www.foodinsight.org/articles/sugar-alcohols-fact-sheet ( )fermented by gut bacteria, which produces gas and bloating. The presence of these unabsorbed sugars in the gut also attracts water, and this may cause loose stools or diarrhea. These side effects can affect anyone, but small children and people with gastrointestinal conditions such as irritable bowel syndrome may be particularly sensitive to the side effects of sugar alcohols.  Histamines are not good either. Fermenting also creates histamines in the body. If you are sensitive to histamines, it will cause inflammation and other health problems. Histamines are the things that trigger allergies, like pollen, etc. But foods can actually contain or produce histamines also.  These are the sugar alcohols and similar “sweeteners”. 1. Sorbitol 2. Maltitol 3. Splenda 4. Maltodextrin (which is also used as a pesticide) 5. Vegetable glycerin Some of the hidden carbs in otherwise good foods.  Eggs - .6 grams each egg Cream - .6 grams per ounce Swiss Cheese - .5 grams per ounce Coffee .7 grams per cup Cheddar cheese - .5 grams per ounce These are small amounts, I’ll agree. But sometimes you think you are doing everything right, counting your carbs and other macros.  But you might not notice the tiny amounts adding up in the background. So if you are ever stuck on a weight loss plateau, look at EVERYTHING! Look in every nook and cranny of your food content. You might find your are overdoing one of the foods you thought was all protein, but actually has some carbs. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

6 Reasons We Overeat  https://rockthatketo.com/6-reasons-we-overeat/ (https://rockthatketo.com/6-reasons-we-overeat/) It’s an old story. The woman is pregnant, and she has strange food cravings at all odd hours of the day and night. You are witnessing the human body trying to speak. In this case, there are two bodies, the mother and the child. The child’s body is growing at a very fast rate. It needs all kinds of protein, vitamins and minerals, fats, etc.  Since neither the baby nor the stomach can talk to the woman directly, the body tries to send signals about what it needs.  These signals can and will usually be misinterpreted wildly. The body might need protein, but the brain interprets it as ice cream!  It happens to us all the time, especially if we are deficient in certain nutrients. There are places where people eat a certain white clay from the ground. They get addicted to it because their bodies are craving the minerals that it contains. Our bodies are designed to tell us when we need food. It’s a built in survival mechanism. But imbalances in our nutrition lead our bodies and our signaling systems astray.  We just hear “hungry” and start randomly eating to try to stop the gnawing hunger. Then many of us end up over weight.  Then comes the shame and anger, but it’s not your fault. For you to deal with overeating, it helps to know why. You might recognize some of the 6 Reasons We Overeat.  If you recognize why you are doing something, you have more chance to change it. Here are 6 of the top reasons we over eat.  You Eat for pleasure.   “I’m not hungry, but I want that amazing feeling I get from the “_____”  .     The brain pleasure chemical Dopamine gets stimulated when you eat certain foods. Food scientists job is to spend all day every day perfecting flavor and texture.  They do this so you will buy their product. When they get the exact flavor where a food becomes irresistible, they have a name for it.              They call it the bliss point.  For you, the bliss comes and goes in a moment. The aftermath stays with you. Reward: When you were little, your  parents might have rewarded you for good behavior with sweets. So it’s natural to  grow up rewarding yourself for various accomplishments with food. Maybe try a different form of reward. Consciously Overeating.  You might have it in your mind that “Breakfast is the most important meal of the day”. So even if you don’t want breakfast, you will have it because someone convinced you it’s needed.  Just say No. If you aren’t hungry, don’t eat. Marketers strike again. Food addiction: People show addiction like behavior,  just like drugs. This is from various causes, including genetic.   Your body keeps asking for some vitamin or mineral, but you misinterpret the signal and send sweets, or whatever,  instead. Revenge eating:  You are going to show …..who?  This is a self anger, self destructive behavior. Try to work through who you are trying to hurt, and eventually you’ll see it’s only you. Habit Eating.  We get used to a schedule. “I eat every night at 6 pm, no matter what!”  Repeating the same thing over and over makes it a habit.  You can change the habit,  break the schedule.   Again, if you aren’t hungry, don’t eat. There is a way out of this.  You just have to know how. That’s why we are here.  Check out our program at https://rockthatketo.com/sk (https://rockthatketo.com/sk).  It gives you a FAST way out. Your way out could start Right Now, Today! If you like these tips and would like to get more tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing...

The Fastest Way to Ketosis By Far https://rockthatketo.com/the-fastest-way-to-ketosis-by-far/ (https://rockthatketo.com/the-fastest-way-to-ketosis-by-far) Everyone is always in a hurry to lose weight. And that’s OK.  The weight is not good for you. It doesn’t help how you look or how you feel. This advice is not for those with diabetes or serious heart problems. Work with your doctor if that is the case. Also, move slower and give your body time to adjust more. But the rest of us, this technique can put you in ketosis in as little as ONE NIGHT    ! What is it?   Fasting.  Or as we prefer, intermittent fasting. Intermittent fasting is when you eat something every day, but you purposely leave a long stretch of time between dinner and either breakfast or lunch the next day.  In as little as 12 to 14 hours the body naturally goes into ketosis and starts to naturally burn fat for fuel. By the way, if you have been told to eat a lot of small meals, that’s the opposite of this. That way of eating doesn’t give your body time to digest, or get into ketosis.  I don’t recommend eating that way at all.(unless your doctor says otherwise). When you fast, your body starts adjusting. One of the adjustments it makes, is to start finding alternate sources of energy within the body. When the sugar, or glycogen, in the blood gets used up in a few hours, the body will switch to using fats for energy. This is why intermittent fasting is used in the most powerful keto diets, and is the fastest way to ketosis by far. It becomes part of your daily routine.  In my case, I don’t eat from dinner until lunch each day.   I rarely think about my weight now. It just stays steady. In fact, many people use fasting alone for their weight control. They don’t even do the keto diet. They do watch their calories however. You can’t just eat millions of calories of the wrong foods. But if you keep your calories around your daily need level, and do some level of fasting, you can probably keep your weight steady. Yes this is a keto blog, but there are ways to steady your weight without keto too. Maybe you don’t do well with it. That’s fine.  Eat healthy foods, eat two meals a day at noon and five pm. Keep the calories down to the amount you need to live. Watch what happens.  The thing about keto is it will keep you from feeling hungry.  That is it’s magic. The fat content keeps you feeling content. But it’s not necessary if you can get used to intermittent fasting. However, if you combine keto and intermittent fasting then watch out. You can lose weight at a very fast rate.  We actually have a program laid out for you that includes every meal, every recipe, a shopping list, and an intermittent fasting schedule.  You can see it at https://rockthatketo.com/sk (https://rockthatketo.com/sk). With the right food, and intermittent fasting, your weight is under your control. This is The Fastest Way to Ketosis By Far.  All that’s left is for you to get started. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Ketosis vs Ketoacidosis https://rockthatketo.com/ketosis-vs-ketoacidosis/ (https://rockthatketo.com/ketosis-vs-ketoacidosis/) Sometimes people who are new to the keto diet get confused about these terms. One of them is great, Ketosis.  The other one is not good, ketoacidosis. Ketosis is a natural state of the human body. In fact, your body can start into ketosis in as little as 12 hours.  If you don’t eat after dinner, and then don’t eat for at least 12 hours, your body will probably start producing ketones and you will start into ketosis.  Which is great, because all the benefits of having ketones flooding the system Ketoacidosis is when your body get overwhelmed by ketones, and your blood becomes acidic.  Ketoacidosis is extremely rare from an average person doing the keto diet. It is a condition that is associated with diabetes and insulin problems. There was one case I read about where a woman gave birth to a child. She then went on a very strict keto diet with 20 grams of carbs  per day. That didn’t work well.  Breast feeding puts a big demand on glycogen in the body. She didn’t have enough glycogen (sugar) with such a low amount of carbs. Normally, keto diets mention that you should not do heavy keto dieting while breastfeeding.  She apparently didn’t see that warning. Ketosis vs Ketoacidosis became important in her case. But if you are doing keto for weight loss or to change your blood work for the better, this is not something you need to worry about.  If you have type 1 diabetes, then you might need to be concerned about it. That’s why we always tell people with diabetes and heart conditions to consult with your physicians. Those are two conditions that fast changes in your blood work can affect. Here is an excerpt from a National Institutes of health article.  “Metabolic acidosis is a potentially life-threatening condition that can occur due to ketoacidosis caused by diabetes mellitus, starvation, alcohol ingestion or lactate acidosis, renal failure or ingestion of  methanol, ethylene glycol or salicylate.” Don’t worry, be happy. So if you don’t have type 1 diabetes, and you don’t ingest methanol or ethylene glycol, your chances of getting keto-acidosis are almost nonexistent.  In other words, it’s not something we worry about. So keto on and don’t waste time worried about things that don’t affect you. Ketosis vs Ketoacidosis is something you need to know to tell your friends you are OK.  If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

4 More Keto Refrigerator Must Haves https://rockthatketo.com/4-more-keto-refrigerator-must-haves/ Yesterday we gave 4 vital foods to have in a keto refrigerator. Because when you need something fast, the worst thing for your diet is to be banging around the kitchen with nothing to eat and no plan. Planning is one of the things that separates successful Keto dieters from others. One of the purposes of planning is to prevent the day when you are really hungry, you have no time to make anything, and there is nothing there. Bad things can happen.  Eating things. Carbohydrate things. Things we don’t want to happen. So here are 4 More Keto Refrigerator Must Haves. 5. Eggs.    Use them in baking, as snacks, or for breakfast.  They can be made fast and easy if you are in need. You can keep some already boiled for emergency or pre planned snacks. They are a complete protein.  6. Bacon.You know,  I heard somewhere that people really like bacon :)  In addition to eating it as part of your meal, you can add it to all kinds of dishes to spice up the flavors. You can also keep the grease to add to other cooked foods.  Let’s face it, everything is better with bacon...in the proper amounts. 7. Chopped Veggies.  Get all the washing, slicing, chopping, done ahead of time. The thought of all the prep that veggies take can be a mental block when you go to make a meal. If they are all done ahead of time, it let's you be creative in the moment, instead of feeling dread to go through the whole process.  Cauliflower, onion, bell pepper, celery, broccolli are all great for prepping ahead of time.  Keep it in containers, ready to grab. It makes for easy snacking,  and to make snacks as the kids run out the door. 8. Blueberries, BlackberriesThese are one of the few fruits that work with keto. They go great  added in with desserts. Also they make great smoothies. Don't wash them ahead of time because they may get moldy. Do have an easy system to wash the ones you are going to eat. Have the strainer or colander handy.  That’s 4 More Keto Refrigerator Must Haves for your eating pleasure. That’s a fridge loaded and ready to ride on your keto journey. Keto on! If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

4 Things Your Keto Fridge Should Have https://rockthatketo.com/4-things-your-keto-fridge-should-have/ (https://rockthatketo.com/4-things-your-keto-fridge-should-have/) Your refrigerator should be a happy surprise box for you.  When you are on the keto diet you need a place that will never let you down. A place where you can get help in times of need. You might need a pick me up. Or a little something to get your through a rough patch. Your refrigerator, and your entire kitchen need to be set up to support your keto journey, not to undermine it. So what are some of the things you might want to keep in your magical refrigerator to help you through the challenge of weight loss? Here is the list of 4 Things Your Keto Fridge Should Have.   Just have them in there, because when you need them, it may be too late to go find them. 1. Protein, precooked and ready to eat.  Ground meat is very good for this. It can be thrown in Tacos on a moment's notice.  Grilled chicken strips can be used in all kinds of dishes. They are often thrown on top of a salad, another easy to make meal. Or they can be eaten straight as a snack or to hold you over. 2.  Leafy green Vegetables.  Spinach. Spring Mix.  Either get the pre washed ones or prewash yourself so you can grab and go.  They go great in a smoothie. Swiss Chard is super good, and it sautes well with butter or olive oil. Kale may or may not be good for you, depending on a certain gene. If Kale makes you feel lousy, stop eating it, there’s a reason. 3. Grass Fed butter - filled with CLA/s fatty acid.  Great for bone health.  Butter has so many great benefits, we did a whole episode on it. Heavy Whipping Cream of course.  You can use it to make sauces, use it in recipes and do whipped cream with berries as a dessert. Whipping cream in your coffee is a match made in energy heaven. 4.  Avocado.  Of course you don’t put avocados in the fridge until they are ripe. But when they are, you can keep them ripe and ready for many days. They can be frozen too, if you scoop them out of the peel!   Avocados are 75% fat.  You can add them to smoothies or make guacamole, which has got to be one of the great keto dishes of all time. You can put a fried egg in the scooped out spot. A refrigerator is not much good unless it’s loaded. It needs to be loaded with support. Keto support. Foods that will HELP us on our keto journey, and not hurt us, or set us back.  When we open the refrigerator, it should seem like a wonderland. It should be like a child going to Disneyland. All the choices, all the fun things. But mainly, it needs to automatically support us, and not contain hidden obstacles. Next time, the other 4 Things Your Keto Fridge Should Have. If you like these tips and would like to get more tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

How Much Weight Can I Lose In Keto? https://rockthatketo.com/how-much-weight-can-i-lose-in-keto/ (https://rockthatketo.com/how-much-weight-can-i-lose-in-keto) This is a trick question of course.  If you lose all your weight you would disappear. So the question is really, how much weight can I lose in keto and still be healthy. You can lose as much as you need to, generally speaking. But you have to take time into account. Losing a lot of weight very quickly is generally not recommended. It can be hard on your liver and other organs.  We store toxins in our cells. That stuff gets released as we lose fat.  The general idea with healthy weight loss, is to gradually and steadily lose the weight.  1 to 3 pounds per week is a good average to shoot for. And if you are really overweight, you will want to go faster than that for a while. And that’s OK if your weight is dangerously high to start with. But real life rarely goes in a straight line. You might have weeks you lose more, then you might stall for a week or two as your body rearranges itself. This is where time comes in. Give yourself time to adjust. Bring your body along at a moderate, calm pace.  Crash dieting is rarely a good thing.  So take that into account when you ask how much weight can I lose in keto. If you absolutely must do a crash diet for some reason, it probably won’t actually kill you if you are healthy otherwise.  But that doesn’t make for a healthy life.  “Crash” anything is not so healthy in general.  Sometimes when you get into the keto diet, the weight just starts falling away and there’s not much you can do about it.  If you get in a weight free fall, try eating more protein and possibly nuts. But be careful with nuts and their carb content. I know, you are probably thinking “Weight freefall?!  What is this guy talking about, I came here because I can’t lose weight!”   I cover all kinds of topics related to keto. If this never happens to you, then great. Other posts will be more up your alley. But back to how much weight can I lose in keto. You can lose all you need to, but just try not to go too fast. Slow and steady wins the race. Your eating habits are much more likely to stick with you long term if they are calm and reasonable. Crash diets tend to lead to crash weight gain afterward. Not to mention pressure on your organs and processing of toxins. So try to eat to live. Lose your 1 to 3  pounds per week and in a few months you will be cruising. Don’t forget time. Give yourself time. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto and Heart Health https://rockthatketo.com/keto-and-heart-health/ (https://rockthatketo.com/keto-and-heart-health) You don’t go to an appliance repair when you want your car fixed. And even then, you might have to go to a specialist for your car, like if your transmission is messed up.  Going to a doctor that doesn’t know about keto is the same thing.  If you are going to ask a doctor, at least ask a dietary specialist.  Having a DR. after the name doesn’t mean they know anything at all about your area. Doctors always send you to a specialist. Find a doctor that has some knowledge in your area. Within some circles, there is still some controversy over the long term effects of the keto diet. Virtually any reasonable diet is ok for a while. People go on diets without meaning to all the time. People get trapped in earthquakes or other disasters and go without food at all for days. Once they start eating again they are fine. Short term, over a few months, keto is the same food your ancestors might have eaten in a small tribe 4,000 years ago. Keto and heart health go way back. If you want to be on keto for years then you might want to consult with a medical specialist. If you are starting with a serious health problem related to blood sugar or heart disease, then you might want to consult someone.  Or at least check in with them while you are dieting. Neel Chokshi, MD, MBA, at Penn Medicine, had this interesting tidbit about getting into ketosis. “What some people may not know is that sleeping, and not just the diet, can cause the body to go into ketosis, assuming it’s for eight hours and no food is consumed three to four hours before going to bed. “I think that’s a more natural way of inducing ketosis, which is to go to bed slightly hungry and not full,” he says. “And then you wake up, and have the effects of ketosis, a decreased hunger drive. For most people, I encourage that.” So here Dr. Chokshi is encouraging intermittent fasting. He feels that the body actually goes into ketosis every night if you don’t eat for around 12 hours total. He feels that this practice plus not overeating in general is a good way to go, and it is. Keto Can Get You ThereBut if you want to lose weight fast, or bring your blood work into line, keto can get you there.  If you want to be on keto for life, then you do want to look at your overall balance of macros. There is some evidence that long term denial of carbs is not healthy. If you have certain genetics, you really need a certain minimum level of carbs.  After you have lost the weight, then you can up the high quality carbs quite a bit and keep yourself in the healthy zone.  High quality oils will keep the heart zone in good shape. Keto and heart health go together. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Protein Levels of Foods for Keto https://rockthatketo.com/protein-levels-of-foods-for-keto/ (https://rockthatketo.com/protein-levels-of-foods-for-keto) In the keto diet, protein plays a super important role. You need protein to build and repair cells in the body. But many people don’t realize that keto is not a high protein diet. In keto, we want just the right amount of protein. Too much will keep you from losing weight! For fast weight loss, I like to use this formula.  20 grams of carbs per day. About 25% of calories from protein per day. Then about 70% to 80% of calories from fats. You may have noticed that this keto formula mixes weights, grams of carbs, with percentages, protein and fats. That’s one of the many wonderful confusing things about trying to figure out your portions in keto. (we remove all of the confusion with a done for you plan at https://rockthatketo.com/sk (RockThatKeto.com/sk).) Today, I have a list of common foods and their protein content by weight in case that makes it easier for you. Protein Levels of Foods for Keto by Weight Seafood (Crabmeat, Shrimp, Lobster)     1 oz  -contains-  6 grams of protein Fish, Tuna Fish                                        1 oz                    7 grams Beef, Chicken, Turkey, Pork, Lamb          1 oz                   7 grams Beef/Turkey Jerky                                     1 oz dried          10-15 grams Egg                                                            1  oz                  6 grams Peanut butter                                           2 Tbsp                 7 grams Nuts                                                    1 oz(¼ cup)              4-6 grams (Remember, some nuts can be very high in carbs. Be careful) Cheese, hard                                            1 oz                     7 grams American cheese(low fat)                  1 slice (0.7oz)             5 grams Veggies                                         1 cup raw leafy greens    2 grams Here is a great little way to remember.  This comes from the Johns Hopkins Medicine Website. “In general, 2 Tablespoons (Tbsp) or a portion of poultry, beef, pork or fish the size of 1/3 of a deck of cards would equal 1 ounce (oz) and provide about 7 grams of protein. A whole deck of cards would equal 3 ounces and provide about 21grams of protein.” Keto on. Let’s get this diet done! If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

What Does Ketosis Feel Like https://rockthatketo.com/what-does-ketosis-feel-like/ (https://rockthatketo.com/what-does-ketosis-feel-like) Or another way to ask this question is “What do I feel like once I get into Ketosis”, or “Is there a way to tell when I’m in ketosis, just by how I feel?”. One way you can tell is when you start losing weight, almost like magic. OK, that’s not a feeling.  That’s a result you can measure.  However, sometimes you are in ketosis and your body will start converting fat to muscle. Your weight may not change for periods of time. But your measurements may change as your waist gets smaller. These are called Non Scale Victories or NSV’s. They are extremely important, and they are one way to tell you are in ketosis. So let’s go back to “what does ketosis feel like?” There are two parts to this answer.  There’s a period where you are going into ketosis where you have the symptoms.   These symptoms are temporary. Some of them aren’t that pleasant, but they are all just passing through. You might have strange breath, headaches, keto flu, and other symptoms as your body switches away from burning sugar for energy. Once you are in ketosis for a couple of weeks, what does that feel like?  It depends on each individual of course. But in general, people start to feel very good. What Does Ketosis Feel Like?  1. People start to have mental clarity that they have not had in years if ever.  People start to have mental energy which allows you to accomplish things.  Many times we don’t get things done because we just can’t figure out how to get the energy. Your mental energy has a lot to do with your physical energy. The brain runs on energy. If you change your body into fat burning, then the brain won’t run out of fuel. 2. Many people report they have much more physical energy and stamina once they get into ketosis.  And not just because they are losing weight. The overload of carbs that most people deal with is very taxing on the organs. When the body is actually fighting against the food, the lousy diet, you are eating, there is little energy left for the extras. Extras like getting exercise to feel better. 3. Ketosis feels like magic. Weight is under control. The scale and the measuring tape become your best friends.  Getting into ketosis is the trick. That’s where the battle is. Once you are there, it’s a new life. But nothing that’s worthwhile is free or easy. It takes effort to find out “what does ketosis feel like?”. So let’s get going. Keep up, don’t give up. If you are ready to start right now, then check out our very speedy system that tells you every meal, every recipe, and even your shopping list. You can find it at https://rockthatketo.com/sk (RockThatKeto.com/sk).  If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Keto In One Easy Lesson https://rockthatketo.com/keto-in-one-easy-lesson/ (https://rockthatketo.com/keto-in-one-easy-lesson) For the sake of illustration, let’s say you have a job. Every day you have to drive to work. One day your car gets swallowed by a giant sinkhole in the ground. Now you have no car. You don’t even have a broken car that you can repair. You need a car. So then, you ask me, the car expert, where or how to get a new car. (It’s my story, I can be a car expert in my own story!) When you ask me to help you get a new car, I could say something like this: “You need to build character. I’m going to give you a pile of car parts and an instruction book on how to put them all together. Good luck!” If you put the car pieces together yourself, you might save 30 or 40 dollars. But it will take you months.   We Could Just Go Ahead and Make It Super Easy  Or I could say, “Here are the keys to a perfectly functioning car. It’s ready to go right this second!” Which would you rather have? It might be good for you to know how every little part of a car fits together, but that’s not what you need. You need to put the keys in and go. That’s really what you need with keto. You need keto in one easy lesson. Why do you need all the figuring, math, planning, decisions, and everything else that comes with getting your keto diet ready to go. I’m offering a fully functioning keto diet, ready to put the key in and turn it on. Boom! Seriously think about how much that’s worth to you. All the time you sit around worrying about whether you got the proportions right, what exactly to make for dinner, how to cook it, what about a recipe, etc. I can give you endless advice on how to make keto work. If you think your purpose in life is to figure stuff out no matter how hard and how long it takes, then go for it.   You just want the results to start right now, today!, then I have what you need.  It’s called S.K. You will see the name when you go to the website. (If you search for it by the name you might end up at a scam website.) So please go to https://rockthatketo.com/sk (rockthatketo.com/sk) . There you will see hundreds of people just like you that were never able to lose weight until they found this plan.   It works fast and it works really well.  It gives you a plan for every meal. This plan gives you recipes for every meal. It contains substitutions for all the ingredients that might not work for you personally. This plan gives you a SHOPPING LIST! You don’t have to even figure that out. It is a 28 day plan. Once you go through the first 28 days, (and lose weight), you can then restart the plan using substitutions. The same plan can be used over and over until you reach your weight or health goals. Don’t build your car from a pile of parts. Don’t build your keto diet from millions of scattered bits of information. Get the plan that has everything you need to be losing weight TOMORROW!! It's keto in one easy lesson.   Go to https://rockthatketo.com/sk (RockThatKeto.com/sk) right now to instantly download the plan. Start NOW! Don’t wait.   If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .   Act! Don’t React! Have a Happy, Healthy Day Livtar

Gluten Free Keto Is Best https://rockthatketo.com/gluten-free-keto-is-best/ (https://rockthatketo.com/gluten-free-keto-is-best/) If you’re on the keto diet, you are already not eating most forms of gluten like regular pasta, bread, tortillas, cookies, etc.  All the normal things that people would miss so much that they can’t think of going gluten free are already gone.  All that’s left are a few sneaky things like soy sauce, which you can replace with coconut aminos. Also look out for seasoning mixes, and especially don’t fall for seitan, which is low carb, but literally made of gluten. Here are some reasons to stay gluten free as well as keto 1. It forces you to be super aware of hidden ingredients With more and more premade keto products out there, some of the ingredients are inevitably not really good for keto.  Plus, there may be ingredients that are ok for keto in theory, but not great for your health. A lot of new ketoists overdo the carbs, sometimes without realizing it because of hidden ingredients. 2. It will help with strange nagging health problems Do you have strange random skin issues? Headaches? Irritable Bowel Syndrome. Unexplained low energy or fatigue? I should know, I spent years with every changing, strange symptoms that no doctor could figure out. It was gluten (and soy). My life changed when I found out this simple thing. When you stop gluten, you might still have bowel and digestive symptoms for days as the body detoxes. It may be one of the reasons newbies to keto sometimes have digestive issues at the beginning. 3.  It Supports Your Keto Goals If you are on keto for weight loss, then you really need your digestive system to be working really well.  Being gluten free will really help that. Are you doing keto just for health reasons?  Gluten is one of the greatest single causes of inflammation in the body.  Inflammation is suspect in many common heart problems, weight retention, joint pain, and almost everything else to do with pain in the body.  If you are suffering constant pain, at least try gluten free to see if it helps. Gluten is not good for anything. I was personally in terrible health for years from gluten. So yes, I talk about it a lot. It causes so much pain and misery and people have no idea why. So watch out for gluten, even in your soy sauce. It will not help anything. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar

Can Keto Help Couples Conceive? https://rockthatketo.com/can-keto-help-couples-conceive/ (https://rockthatketo.com/can-keto-help-couples-conceive) This is a real problem for many couples. Especially when there is no apparent reason. The doctor says “Everything looks normal”, but nothing happens. This is not medical advice, so if you are dealing with this issue, consult your medical professional. Having said that, dietary changes are something people do all the time without asking their doctors.   Jane (not her real name) had tried for a decade to get pregnant. She tried surgery, ovulation drugs and artificial insemination.   She finally tried the keto diet. She then had twins!  Women can have trouble getting pregnant, or carrying to term. Both can be heartbreaking. Can keto help couples conceive? I have advised women for years that if they have trouble getting pregnant they should immediately stop grains. The gluten in grains can wreak havoc with the reproductive system if you have certain genes. Since keto doesn’t allow any grains, it immediately removes gluten from your body. It also helps the hormones get balanced because hormones are fat based. Keto provides the fats that the body can use for making the right hormones in the right amount.   Dr. Michael Fox of the Jacksonville Center for Reproductive Medicine, in Florida says “ We recommend that couples try the low-carb, high-fat diet for at least two to three months before trying to conceive or before having egg retrieval for IVF. In our experience this diet produces the best quality eggs and sperm.” Even women with polycystic ovarian syndrome (PCOS) can see amazing results using a low carb, high fat diet. Egg and Sperm Quality Got BetterMore interesting to me, the sperm quality of the men also rises after a few months of a keto diet. “Rose” went for 90 days on keto before gathering her eggs. During her pregnancy she wasn’t able to keep keto because of nausea and cravings. But she went back on it after the birth and has stayed since. Why? Because many of her physical problems also disappeared along with the carbs in her diet. She and her husband feel better and function better on keto. There is also a connection between women with higher body mass and problems with conceiving. Another problem that keto helps. So if you want to know the answer to the question, "can keto help couples conceive", try it. Yes, ask your doctor. But you might want to ask doctors who already know about this. Delaware Institute for Reproductive Medicine, fertility expert Dr. Jeffrey Russell is one who knows.   Keto on.   If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .   Act! Don’t React! Have a Happy, Healthy Day Livtar

4 Common Keto Low Carb Mistakes https://rockthatketo.com/4-common-keto-low-carb-mistakes/ (https://rockthatketo.com/4-common-keto-low-carb-mistakes/) Keto works, keto rocks. However, it only works when you stay in the boundary lines. There seems to be a human nature thing where we drift away from things. We start all gung ho, then start slipping. That’s what we humans deal with in all aspects of life.  On the keto diet, you may find that you are able to start just fine. But then, when various challenges happen you start drifting. The challenges can be in the form of events in your life, or inside your body as you go through the changes that keto brings. It helps to have the “rules” in written form, so you can refer back to them as you need to. Here are 4 Common Keto Low Carb Mistakes 1. Eating too much protein. Many people mistake keto for a high protein diet. It is not. It is a “correct amount” protein diet.  The right amount of protein helps keep you from feeling hungry, and helps with fat burning. But, when you eat more than your body needs, the extra can actually be turned into glucose (sugar). Yikes. No thanks. It can knock you out of ketosis, or prevent you from getting into it. Follow the plan. High fat, moderate protein. 2. Not Keeping Sodium Levels High Enough One side effect of burning fat cells, is that the body dumps salt, or sodium. When you don’t replace that sodium, you will get symptoms of low electrolytes.  Fatigue, dizziness, light headedness, and sometimes constipation will be problems from this. One of the most common enema formulas is salty water. If you are short of salt the intestines won’t be fully functional. Happily, keto likes salt! Add it to your food. Don’t be shy. If you need more, you can sip on broth during the day. Also, you might want to add keto friendly https://rockthatketo.com/elec (electrolytes) to help stave off these symptoms. 3. Being afraid of eating fat. One of the hardest parts of keto is believing eating fat will help you lose fat. It doesn’t seem to make sense, and being anti-fat has been drilled into us our whole lives. As long as you mostly eat healthy fats you will be good. Batches of fried food, maybe not so much. Go ahead and choose the fatty cuts of meat. Add fat rich foods to the meals.  70% of your calories should come from fats. 4. Giving Up Too Soon It takes some time for your body to switch from sugar burning to fat burning. There is an immediate period in the first week that is not the most pleasant. Sometimes people get the “keto flu” during this stretch.  Then it takes some weeks to get the body switched over to fat burning completely.  You will get there. Don’t give up too soon. On the other side of that mountain is the valley of health. It’s fun there. It’s nice there. You will like it, but you can’t give up too soon. These are the 4 Common Keto Low Carb Mistakes. Write them down and put them on your fridge. You can do this. Keto On! If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar