Introduction – The Benefits of Keto Protein Powders

Before we talk about the best keto protein powder for 2019, let’s step back for a minute. Protein powder appeared on store shelves in the 1950s, with keto protein powders arriving in the last decade. Due to its almost magic benefits, which we’ll touch on in a minute, protein powder has soared in popularity. It is easily one of the most frequent dieting aids around.

But why is it good for Ketogentic dieters?

On a keto diet, you want your body to reach the optimal state of ketosis. For those who don’t know what this is, it’s a kind of metabolic state in your body. All that happens, is that organic compounds, called ketones, increase in your bodily tissues. By then keeping your body in this state, many believe that you will be in a constant state of weight loss. The only snag is that in order to achieve ketosis, you need to consume high fat, moderate protein and low carbohydrate foods, which can be difficult.

Got it? Great!

So, going back to the question. Why are keto protein powders beneficial? Well, the first reason is that they contain a lot of protein (who knew?!?). By then mixing the powder into drinks and recipes, you can really help bump up your nutrition stats if you’re falling behind, help your body feel fuller for longer, and even use it as a great alternative to a sugary, carb filled snack. This will then maximize all your hard work, by providing you with better energy levels and faster weight loss.

Secondly, carbohydrates such as bread, contain a great number of amino acids that are useful to our bodies. For example, these amino acids help with muscle growth and repair damaged muscles following strength induced workouts. But since keto dieters need to keep their carbohydrate intake low, often their bodies never have access to these vital amino acids. So, keto protein powders offer a simple solution of providing these nutrients without all the added sugars.

Finally, something that can happen when you begin a keto diet, is suffering from what’s known as “keto flu”. This doesn’t usually last long but means your body is lacking important vitamins and minerals as it tries to reach ketosis. If using nutrient rich keto protein powders when you first start dieting, however, these uncomfortable symptoms such as severe fatigue and dizziness can be avoided.

Awesome! But which one should I go for?

This is where things get a little tricky.

A lot of protein powders, such as soy and rice powders, are naturally high in carbohydrates. Some manufacturers even choose to add additional carbohydrates to boost the calorie content. For example, this helps professional athletes that require a high carb diet. But they are also added for taste so that the general public is more likely to purchase them.

This then means you then have to waste time scouring online stores for 100% unflavoured, unsweetened protein powder. This can be a nightmare, as some are incredibly expensive and you can’t be sure what’s in them.

But not to fret, because we’re here to save the day! Here at The Keto Cookbook, we have searched high and low for the best keto protein powder. We have even taken everything into account (e.g. nutrition and customer reviews) so you don’t have to. But before we list the keto protein powders that are low-carb, available on amazon, and are suitable for either men or women, we’d just like to give you a bit of information on what types of powder are available.

Types of Protein Available

Whey Protein

Whey comes from milk and consists of two proteins: whey and casein. Benefits are as follows:

• It contains all nine amino acids and is particularly high in Leucine. This is important in the body’s principal muscle-building pathway.
• It is fast digesting and not a lot is needed to have an active effect.
• It is low in lactose.

Casein Protein

As mentioned previously, casein is another component that comes from milk and has similar benefits to whey protein. However, there are some extra benefits.

• It is slow digesting and so it will help you feel fuller for longer. So perfect for those trying to lose weight!
• It is particularly useful when taken at bedtime. This is because it can supply the body with enough amino acids to last through the entire night.

Egg White Protein

As suggested in the name, this protein comes from egg whites. Interestingly, it has some different benefits to those mentioned above.

• It is naturally free from dairy and carbohydrates. Great for those who have dairy or lactose intolerances!
• It has a high quantity of Branched-Chain Amino Acids (BCCAS). The are wonderful at reducing fatigue, accelerating workout recovery and reducing muscle soreness.
• It is moderately digesting, which means it is a good option for working around your workouts.
• Like the above, it also contains high levels of the amino acid Leucine.

Collagen Protein

Collagen is a non-inflammatory molecule that makes up about a third of our body protein. Not present in meat, it can be particularly hard to add naturally into your diet. Its benefits are described below.

• Collagen is excellent with energy production, detoxification, and digestion.
• This anti-inflammatory molecule also encourages the growth of leaner muscles
• It is vital for keeping our body tissues healthy, including our hair, skin, and nails.

Beef Protein

What do you know?!? This type of protein is derived from beef! Benefits include:

• It is suitable for those who are intolerant to dairy
• It helps build lean muscle mass
• Is effective in aiding fat loss

Plant Protein

We don’t usually recommend using plant-based proteins if you are following a keto diet. This is because they are usually very low in amino acids and don’t contain the all-important amino acid, Leucine. They also don’t have the bioavailability that the other keto protein powders have and so will not be as effective at building muscle.

As the keto diet is usually easier when consuming meat, there may not actually be many vegetarian dieters out there. However, if you want to follow The Ketogenic Diet, use protein powder, and do happen to be vegetarian with a wide range of food intolerances, this is the protein powder for you.

So! Now you know all about suitable protein powders for The Ketogenic Diet, let’s move onto the best ones on the market!

Check Out the Best Keto Protein Powders for 2019

Keto Protein Powder #1: Perfect Keto Protein Powder

The first product we think is near the top of the best keto protein powder list, is Perfect Keto Protein Powder.  Remember previously when we were talking about those molecules called ketones? Well, what’s amazing is that each serving of this keto protein powder comes with 5 grams of pure MCT oil powder, which helps raise blood ketone levels and also helps your body achieve a quicker state of ketosis. As the ratio of collagen protein has a 2:1 ratio to MCT, it also means you will be provided with immediate energy, as well as getting a good dose of protein.

As this keto protein powder is collagen based, it contains anti-aging hydrolyzed protein to encourage the growth of healthy skin, hair, and nails. It contains no artificial sweeteners, colorings, chemicals or binding agents, which means it’s low carb and it’s also gluten-free!

Finally, we love this brand because of their ethical policies. For example, they only use collagen peptides from grass-fed cattle that have been bred in the USA. This means no destruction of the beautiful Brazilian Amazon Rainforest ever takes places. Perfect!

Keto Protein Powder #2: Onnit Protein Powder

Product number two on our best keto protein powder list is Onnit Protein Powder. This brand boasts 20 grams of whey isolate per serving, which means a huge amount of the protein needed for exercise recovery. It’s the whey isolate that is supposed to be better than the usually used whey concentrate, as it means the fat and carbs within the milk filter out. This then results in you being able to build the muscle and body composition you’re after, without having to consume excess sugary calories.

It has a complete amino acid profile and remember we talked about Leucine? Well, this powder boasts quick delivery of leucine to the body’s muscle-building pathway than any other protein supplement around. Impressive, right? What’s just as impressive is that Onnit protein powder only uses non-GMO ingredients. In fact, they obtain their whey from milk produced by New Zealand dairy cows, that graze on stunning green pastures throughout their entire lives.

About 87% of people who have bought this from Amazon give it a five-star review. There also seems to be a general consensus that it doesn’t cause horrific gas or bloating that seems to happen with so many other protein powders. Result!

Keto Protein Powder #3: Left Coast Keto Protein Powder

Wow! This protein powder boasts some serious benefits, which is why it’s on our best keto protein powder list. First and foremost, it tastes of chocolate. I mean who doesn’t like chocolate? Well, actually, if you don’t like chocolate, the taste is only mild so no need to worry. The mild taste also means the flavor blends well in an almond milk or keto chocolate smoothie. They do say that it is for mixing in water but has a better flavor in nut milk.

Now onto the important nutrition. This powder has been specially created for those on a Ketogenic diet and so it automatically has low sugar. Per serving it contains 3 grams of MCT powder (remember MCT is vital for raising ketone levels), only 0.4 grams of net carbs and a massive 9.6 grams of protein. Just for reference – that’s even more protein than in an egg!

What’s more, all ingredients used are non-GMO and it’s gluten AND dairy free. It contains no artificial ingredients and to be honest, just hearing about the way it’s made it amazing. It’s manufactured at a GMP facility in the USA and every single batch is made using a low-heat process. Each batch is then tested for heavy metals and impurities, so you know you won’t be putting anything dangerous in your body. Finally, it even comes in a BPA free, food grade PET plastic container.

Oh. And this quality protein is one of the cheaper ones on the list, so is great if you’re looking to save on cash. What more could you want?!?

Keto Protein Powder #4: Isopure Zero Carb Protein Powder

We’re nearly halfway through our list and the best low carb protein powder coming in at number four, is Isopure Zero Carb Protein Powder. Per serving of this low carb powder, there are 25 grams of 100% whey protein isolate. Remember, whey isolate is not concentrated, which means less sugar. The powder is also full of extra vitamins and minerals useful for muscle recovery. It’s also suitable for those with gluten and lactose intolerances.

It states this is the best Isopure product for muscle growth and repair, even during aging! This is because it will help you meet your daily protein goals and will help with weight management. They recommend that the optimum time for consuming the protein is either post workout, first thing in the morning or between meals.

There’s also a huge range of flavors to choose from! These include creamy vanilla, dutch chocolate, cookies and cream, banana cream, strawberries and cream and unflavoured. We’re particularly tempted by the lush sounding cookies and cream!

One thing listed in the product description is that loyal customers have noticed changes in the way the packages have been sealed. This has led them to question the quality and safety of the product. The company, however, states that everything is fine and the reason for the sealing changes are just because they are transitioning to a new state-of-the-art facility. Furthermore, all the statements it makes about the products haven’t actually been evaluated by the FDA. This isn’t usually something to worry about too much, though, it just means that the product won’t cure or prevent any types of disease.

Amazon reviews vary, with 63% being five star. The lower star reviews are because customers do not like the flavor, whereas positive reviewers say this product is revolutionary!

Keto Protein Powder #5: Ancient Nutrition KetoPROTEIN Powder

Ancient Nutrition KetoPROTEIN Powder is definitely one of the best keto protein powders. It claims it is a nutritional breakthrough and the first in its kind to deliver essential nutrients needed to instantly get into the “keto zone”.

The fat releasing ingredients of this keto protein powder are coconut MCT oil, whole food bone broth protein and organic bone broth oil, whilst ashwagandha extract and reishi mushrooms boost energy levels by making the metabolism burn fat rather than usual sugar. This makes sense when looking at the nutrition. Each 170 calorie serving contains 15 grams of protein, 3 grams of carbohydrates and 11 grams of fat to help keep your macros in check. This is also another one for those with intolerances, as it is gluten, dairy, soy, and grain free.

What’s amazing about this is how quickly you can see results. Ancient Nutrition KetoPROTEIN Powder states once you’ve stirred it into your preferred liquid, it will start working and raise your ketones in 60 seconds. It only comes in Vanilla flavor, but it’s truly a super smooth, easy to mix powder, so there won’t be any lumps.

Finally, you can even try it risk-free! If you’re not satisfied within 30 days of purchasing this keto protein powder, Ancient Nutrition will happily refund your order. Now, that’s definitely got to be a bonus!

Keto Protein Powder #6: Quest Nutrition Protein Powder

We love that Quest Protein Powder can not only be used in shakes, but it can also be used in baking too! So that’s why it comes in at number six in our best keto protein powders list. Just think, now you can eat all the delicious treats you’re craving, but in a healthier way!

It contains very minimal ingredients (including no added sugars) compared to some of the other keto protein powders, which means you can achieve maximum fat burning. For example, the only ingredients are whey protein isolated and high-quality Casein, which we mentioned just before starting our list of favorites.

Regarding the nutrition, it contains 24 grams of protein, one of the highest on the list, and only 1 gram of net carbs, one of the lowest on the list. Even though it has no sugar, unfortunately, it contains no fat, which is why the calorie count comes in at a very low 100 cals. Nonetheless, it is another powder that is gluten and soy free, so it’s only really people who are lactose intolerant that can’t consume this powder.

You’ll receive a hefty 2lb tub, but just remember the packaging may vary. So, if you do order it more than once, you might not get the same packaging every time.

Keto Protein Powder #7: Bone Broth Protein Powder

The best low carb protein powder coming in at number 7, is Bone Broth Protein Powder. It contains a source of natural collagen, which has come from grass fed, pasture raised cows. What we love about this powder though, is that is you take it as a daily supplement, it can help soothe and gut or digestive issues that can occur when you first start the transition to a keto diet. Furthermore, as it’s a collagen-based powder, it also has the wonderful anti-aging properties and will not only keep your bones & joints in check, but your skin, hair, and nails too.

Again, this product is non-GMO and free of preservative. Suitable for Paleo dieters, this homemade bone broth is the perfect powder for intolerances. Gluten, dairy, nut … you name it! It covers it! So, whatever allergy you have, you can be sure that you’re consuming a high quality, low-grade toxicity powder.

The product comes in a natural flavor and nutrition wise, it contains 17.18 ounces of anti-inflammatory superfood. One thing to mention is that the company states the powder contains naturally-occurring Glucosamine Chondroitin, Hyaluronic Acid, and Gelatin nutrients. Now although this helps to repair your tissues, it does mean the powder is hard to mix. So, for this one, you definitely need a blender. However, if you are magically strong (!) you can “try before you buy”, which is great.

Keto Protein Powder #8: Kegenix Keto Meal Replacement

We’re getting closer to the end in our search of the best keto protein powder! So, coming in at number 8, is Kegenix Keto Meal Replacement. Now this one is not a supplement powder, but as it says in the title, it is a meal replacement. The wonderful thing though, is that it’s great for weight loss. It not only claims to boost your energy, keep your mental state on top and help your muscles but suppresses appetite as well as cravings! Absolute genius!

The company state this is the first and only meal replacement product for those on a Ketogenic diet. In the past, replacement keto protein powders were a bad idea, as you want your body to always reach ketosis. But this one supports Continuous Ketone Supplementation (CKS). This means it will keep your ketone levels at an optimum state throughout the whole day! It’s also really convenient as absolutely no cooking is required.

Now the product only gets 52% of five-star reviews on Amazon, but the main complaint is poor quality taste. Now the taste is something that’s truly personal and unique to you, so there is definitely no harm in trying it. There was one case of severe cramping, but like we say, everyone is unique.

Keto Protein Powder #9: Dymatize ISO 100 Whey Protein Powder

Now onto the final product! The last supplement in our best keto protein powder list is Dymatize ISO 100 Whey Protein Powder. The reason we have chosen this particular powder is because it’s plain and simple. And with 73% five-star reviews on Amazon, that’s pretty hard to beat. To be honest, it also comes in fudge brownie flavor. Life is all about priorities people!

The product contains 1.6lbs of powder, which gives 23 good size servings. Containing from 100% whey isolate, it is scientifically proven to be fast digesting and is gluten and lactose-free. Regarding nutrition, it contains a good 25 grams of protein and 5.5 grams of BCCAAs (we previously mentioned these are good for reducing fatigue). It also contains 2.7 grams of the important muscle building Leucine and finally, 1 gram of sugar per serving.

See, plain, simple and does what it says on the tin!

If you are interested in other keto supplements, check out our article on the Best MCT Oils for Keto.

UPDATED: February 2019.

The post Best Keto Protein Powder for 2019: 9 of the Best first appeared on The Keto Cookbook.

The post Best Keto Protein Powder for 2019: 9 of the Best appeared first on The Keto Cookbook.

There are so many recipes available online, and some excellent resources for anyone following the ketogenic diet. But, there is still something satisfying about having your own physical copy of a cookbook. These recipes will help you ensure you stick to the diet and enjoy healthy, tasty food. The recipe books included here typically contain nutritional information alongside the recipes so that those new to the diet know exactly what they are putting into their body. In addition, having a step-by-step guide to how best to prepare food can often be very helpful. With all that in mind, we thought it would be good to check out what’s available to the public in terms of keto recipe books. A lot of people ask us what the best keto cookbooks available are. The simple answer is it is too hard to pick just one book.

There are loads of varieties, with books for beginners, slow cooker recipes, and fat bombs.  With these in mind, we have put together a list of our favorite 10 books here. These books cover a number of cooking levels and points of the ketogenic diet. The books below also cover everyone from the seasoned keto fanatic to someone with no experience. So, in no particular order, let’s get started!

The Ketogenic Cookbook: Nutritious Low-Carb, High-Fat Paleo Meals to Heal Your Body

Next up is The Ketogenic Cookbook by Jimmy Moore and Maria Emmerich. This is another great resource for anyone on a keto diet. It has over 200 recipes, beautiful photography, and features good, simple food. The large number of recipes will ensure that you will never be stumped when deciding what to make. The Ketogenic Cookbook is a near encyclopedia from some of the best writers in the world of ketogenic diets. They understand the need to offer legible, understandable meal options for those who may not be too familiar with the diet. This is why it is such a great resource for beginners to the keto diet.

The volumes of knowledge on display here make this book a mainstay in the field of ketogenic dieting.  This also makes it a really great option for anyone who’s interested in this high-fat diet. While this book is a superb document for anyone looking to enjoy the keto diet, don’t be scared as there is nothing too crazy in here! One of the best keto cookbooks for anyone just starting out and looking to learn the ropes.

If you only own one keto cookbook, make it this one!

Bacon & Butter: The Ultimate Ketogenic Diet Cookbook

First up we have Bacon & Butter: The Ultimate Ketogenic Diet Cookbook by Celby Richoux.

This book has a great variety of recipes and has some good info for beginners at the start. This book deals with recipes which are typically high in fat without being fattening. The book offers a number of cooking options which helps people maintain caloric intake while still burning fat. This is because the book focuses on food which is high in healthy fat and low in carbohydrates which are converted into unhealthy fat. The low-carbohydrate meals in this book are wonderful for those looking to enjoy delicious, yet healthy meals. As we know, food that is high in fat is often made out to be unhealthy and will typically not be included in weight-loss cookbooks.

Bacon & Butter: The Ultimate Ketogenic Diet Cookbook turns these assumptions on its head by assessing how high-fat foods can be prepared in ways which are healthy and functional to one’s body. Hopefully, this book can subvert the myths around ketogenic diet and prove that eating healthy can consist of, as the title suggests, bacon and butter. But, let’s be honest, with a title like Bacon & Butter, it’s always going to appeal to a keto-er! Without a doubt, this is one of the best keto cookbooks on the market. 

Ketogenic Diet: 60 Insanely Quick and Easy Recipes for Beginners

Ketogenic Diet is another excellent resource, focused on beginners and newcomers to the ketogenic diet. Written by Jeremy Stone, this book features 60 really simple recipes, that even the most modest chef can put together. With some basic knowledge of keto dieting, this book offers simple recipes which are easy to put together. More often than not, starting out what may seem like a highly restrictive diet can be very intimidating. However, this book looks to address those nerves.

With the easy to make meals in this book, Jeremy Stone shows people how they can enjoy a variety of dishes which are both really healthy but also really tasty! This cookbook can be useful for those leading a busy work life or for those who are not completely familiar with what you need to be nutritionally ketogenic. This book is a great introduction to a diet which offers fat-burning, yet mouth-watering meals. If you, or someone you know, is just starting out on keto, this is one of the best keto cookbooks you will find. 

Easy Low Carb Slow Cooking: A Prep-and-Go Low Carb Cookbook for Ketogenic, Paleo, & High-Fat Diets

Easy Low-Carb Slow Cooking by Robin Donovan does exactly what it says on the tin! Packed full of really simple really tasty recipes, that you can prepare in advance. Slow cooking is so useful when on the keto diet as it minimizes your effort spent prepping all your meals. For busy individuals whose days are spent in the workplace, this may be the book you are looking for. These recipes can be really useful for weekly meal plan cooking.

Slow cooking is also great for those who aren’t comfortable using a stove or an oven as slow cookers typically need minimal preparation and food is all prepared in one pot. This is also a great alternative to other books which typically rely on standard cooking infrastructure such as a stovetop. So, if you are a fan of the crockpot or simply looking to expand your ketogenic cooking repertoire, this is one of the best keto cookbooks you will find.

The Wicked Good Ketogenic Diet Cookbook: Easy, Whole Food Keto Recipes for Any Budget

The Wicked Good Ketogenic Diet Cookbook by Amanda C. Hughes is a great little cookbook, with recipes broken down into categories by breakfast, drinks and smoothies, snacks, sides, desserts and by protein. If you like Wicked Stuffed, then this is the book for you! More often than not, ketogenic cookbooks can often be quite serious and somber. However, this is a fun and friendly look at how switching to the ketogenic diet can be healthy and wholesome. Definitely one of the best keto cookbooks around, and definitely one of our favorites.

Hopefully, this can bring some fun to the process of cooking which is often seen as laborious or tiring, especially considering the busy lives we lead on a day to day basis. Amanda C. Hughes offers some great high-fat, low-carbohydrate options with some delightfully devilish dessert options thrown in there, too! By offering both sugar-alternatives and sugar-free options, this book shows readers that they can enjoy tasty treats without breaking their diet. In addition, there is a good mix of high-end and budget recipe to suit your needs. It also has a nice breakdown of the macros so you never go off track.

The 30-Day Ketogenic Cleanse

The 30 Day Ketogenic Cleanse is another book by Keto veteran Maria Emmerich. The book is aimed at a 30 induction into the ketogenic diet, for beginners or those who have stopped and want to restart keto. This step by step guide looks at what’s the best way to jump into a diet which some people may find challenging or hard to follow. Maria Emmerich is someone with a great deal of knowledge in this field. This gives her the ability to help even the most fearful potential participants to approach this great, energizing diet.

The 30-Day Ketogenic Cleanse offers a step-by-step guide to approaching what some may see as a lifestyle change. The day by day guide is highly informative as each day’s diet is broken into its constituent parts. This further informs readers as to how their day-to-day diet is working to nourish and improve their body. The book breaks down what it takes to go into a ketogenic state while staying healthy and enjoying truly delectable food. From our standpoint, this really is a great resource and truly one of the best keto cookbooks out there.

Quick & Easy Ketogenic Cooking

A great little book with some really simple, quick and easy recipes. This is ideal for beginners and newcomers to the diet or those who don’t have much experience preparing their own meals. Often it can be quite daunting for those looking to begin the keto diet, and as such, this is a really helpful book as recipes are broken down into easy-to-follow, step-by-step guides. As part of breaking down the ketogenic diet, this book also looks at the nutritional information which is available in each recipe to ensure that you know exactly what you are putting into your body when you make these meals.

This recipe book is also well laid out and simple to read. This makes the preparation of food as easy as possible. This is informative to those looking to begin their keto journey. At the same time, it is truly healthy and delicious. Beginning your keto diet is made easy with Quick & Easy Ketogenic Cooking, use this as a way to kickstart a wholesome and tasty new life. Definitely one  of the best keto cookbooks available for beginners. 

The Essential Keto Cookbook: 124+ Ketogenic Diet Recipes

With more than 200 pages of colorful, informative recipes, The Essential Keto Cookbook is, as per the title, a tome of vital food options for those following the keto diet. The authors, Louise and Jeremy Hendon, are a power couple in the field of high fat, low carb diets. Alongside each recipe, the authors have provided the full nutritional information including the carbohydrate counts, to help you keep track of what you are consuming. As part of this purchase, you will also get a fully developed meal plan to assist you in sustaining this energizing and filling diet.

The low-carbohydrate diet options available in this book are also sugar-free, gluten-free, legume-free and in some cases dairy-free. While these may seem like restrictions on your diet, this book has so many delicious recipes to offer that you’ll not even miss carbohydrates or sugars, so often a major part of contemporary diets. This book also contains an in-depth list of foods which are suitable for eating when following keto. This ketogenic diet food list will help you stick to the diet while enjoying delicious food.

The Keto Diet: The Complete Guide to a High-Fat Diet

With more than 125 recipes on offer in The Keto Diet: The Complete Guide to a High-Fat Diet by Leanne Vogel, you’ll be certain to have something interesting and delicious to eat every day of the week. This book does not only offer delicious meal options, there are also a number of meal options for those looking to transition into a keto diet or for those already on the plan. The high-fat options in this book are also paleo diet friendly. They avoid products which are highly refined or high in sugar.

What’s great about Leanne Vogel’s approach is that personal plans can be tailored to suit individual needs if you do not want to fall under strict dietary boundaries. And, if you feel that sticking to a diet will often lead to you counting your calories, fear not. This book will help you from limiting your intake. It’ll also keep you stay feeling full all the while burning your body fat and maintaining a nutritional ketogenic state. This will also keep you full of energy to maintain a life well-lived. Definitely one of the best keto cookbooks available. 

Simply Keto: A Practical Approach to Health & Weight Loss

The last book we’re looking at in this keto cookbook list is Simply Keto: A Practical Approach to Health & Weight Loss by Suzanne Ryan. What’s great about these recipes is that most of the recipes come from a personal place in Suzanne’s heart. This book details her transformation to the keto diet and how her body transformed as she lost over 100 pounds. This was solely due to the lifestyle choices she made as part of this transformation. The book offers a number of recipes which are ketogenic forward (more than 100). It also offers a number of supplementary additions. These additions include helpful tips and hints for those looking to kickstart their life in keto.

A useful addition is that of a grocery shopping guide. This is great if you’re unsure as to where to begin when you get to the market. The 30-day meal plan is structured to ensure that you and your family can maintain a monthly rigor to your eating while not getting bored of your food. If you need any additional help from this wonderful author, check out her YouTube channel. She’ll convince you that her book is definitely worth picking up! Definitely one the best keto cookbooks we have read. 

Thanks for reading, and I hope we have shed some light on some of the best keto cookbooks out there! You might also like to check out our article on the best MCT oils for keto.

The post Best Keto Cookbooks for 2019: The Top 10 first appeared on The Keto Cookbook.

The post Best Keto Cookbooks for 2019: The Top 10 appeared first on The Keto Cookbook.

We often get asked what the best MCT oils for keto are. But before we answer this, we must first must look at what exactly is MCT oil. Medium-chain fats are a great metabolism improving supplement, which are digested with ease and move through your liver to cleanse the system. Finding medium-chain fats in your local store will be a tough task if you don’t know where to look, which is why we are here to give you information on medium-chain triglycerides, or MCTs. MCTs are one form which of medium-chain fats which have been produced for daily consumption. Typically, consumers will find their best intake option will be in the form of MCT oil, typically derived from coconut oil. MCT oil has been tested as a fat burning and mental capacity improving supplement with many additional health benefits.

Typically, it is used as part of a controlled ketogenic diet where one’s caloric intake is measured through a low intake of high carbohydrate food. This is supplemented with products which are high in healthy fats, such as MCT oils, making this a great way to sustain daily energy levels through a keto diet. Given the large amount of different MCT oils on the market today, we will be having a look at our preferred products and why these products have us feeling great on a day to day basis. Let’s get started on our list of the best MCT oils to aid the ketogenic diet.

Onnit MCT Oil – Our Overall Pick

Of all the MCT oils we have tried, this is our favorite, and one of the best MCT oils for keto that you will find anywhere! If you’re looking for a high quality, 100% coconut based, palm oil free MCT oil, look no further than Onnit’s latest offering. Whether you are on the paleo diet or the keto diet, supplementing carbohydrates with high-fat, health-driven products is made easy with this C8 and C10 forward product. As a source of fat, Onnit MCT oil is a great addition to daily dietary intake as it is both dairy-free and gluten-free and is vegan-friendly.

Onnit is a company with a focus on human high performance, and as such, their MCT oil is high quality without nasty side effects. The high-fat content turns your morning cup of joe into a delightfully creamy brew, or if you prefer to eat your fats, drizzle some Onnit MCT oil over a dish for easy intake. However, as with many other high-fat content products, it is recommended to stick to daily intake recommendations as consumers need to adjust their digestive systems to the products.

Perfect Keto MCT Oil Powder– Honorable Mention

In our quest to find the best keto MCT oil, we came across this novel product. It is an MCT Oils powder, and it is really convenient. It mixes really well with coffee, smoothies, and other drinks, and is a lot cleaner than pouring out oil all the time. Anyone who uses MCT oil regularly will know that the bottles can get pretty greasy after a couple of uses.

While we were a little skeptical at first, this product actually contains pure MCTs, which support mental clarity and metabolic function. It also comes in 3 flavors, unflavored, vanilla and chocolate. We tried the unflavored, but vanilla and chocolate both sound like they would be great added to your morning coffee!

Left Coast MCT Oil

This easy to absorb, coconut-based MCT oil has been thoroughly filtered to ensure a high purity content for best results. Whether you are an athlete building up your body’s metabolism or just a health-conscious citizen looking to improve your overall wellbeing, this may be the product for you. Left Coast has created an excellent oil which has been highly refined to leave no taste residue while not being too oily. When combined with a ketogenic diet, maintaining a daily intake of Left Coast’s MCT oil along with a high-fat addition will sate your appetite for a number of hours.

Brewing a batch of bulletproof coffee in the morning with this as an MCT addition is a great way to begin your morning! The MC08-high oil is packaged in a high-grade PET container which will maintain the consistency and quality of this great product. The quality of Left Coast’s MCT oil is ensured in that their product is free palm kernel oil and alternative fillers, only pure coconut used in this oil. The kicker for this great product – it comes in at a great price of only $25.24 for a 32oz bottle, or $0.79 per ounce! Definitely one of the best MCT oils available on the market.

Now Sports MCT Oil

NOW Sports offers customers a completely vegetarian based product in their pure MCT oil. Start your mornings off right by ingesting a tablespoon and expect a day of long-releasing energy with improved cognition and memory abilities. NOW Sport’s MCT product is completely tasteless given its high testing standards and as such, daily intake is a pleasure when you have a whole day of activities ahead of you.

While most people tend to prefer their intake of MCT oil along with a cup of morning coffee, this can be mixed into cold liquids just as easily if you prefer to avoid caffeine. The blend of C8 and C10 in NOW Sports MCT oil makes this one of the best MCT oils for post-workout recovery. As per the name, this is a good option if you are a sportsperson or just someone looking to improve their fitness capacity. The 32oz bottle can be a bit cumbersome given its size and but can be useful can be improved if the product is decanted into smaller bottles.

Nature’s Way MCT Oil

If you’re looking for a pure source coconut-based MCT oil, Nature’s Way has one of the best MCT oils available on the market. The pure source means no additive products such as palm oil is added meaning you’re getting purity for your money. Nature’s Way MCT oil has been made to leave very little aftertaste, but be careful, this is some potent stuff. Ensure that you measure out your daily amounts accurately as its high purity can leave one with cramps if your body has not adjusted completely.

Having your daily amount of Nature’s Way MCT oil along with your breakfast is recommended for a daily energy release. If you are trying out a keto diet, mixing in a tablespoon of this product with your morning eggs is a suitable way to sustain your intake. In terms of design, the 16oz bottle has a protective spout which will save you the hassle of having to clean up an oily mess every morning.

Viva Naturals MCT Oil

If our recommendation in Viva Naturals quality does not convince you that this is a great product, then their ‘Pay Nothing Guarantee’ should show you how confident they are in their MCT oil. If you are a fan of morning smoothies or milkshakes, kick-start your day with a tablespoon of Viva Naturals MCT oil added into your morning blend. The liquid consistency and high-fat content make this a great product for elevating your salads to keto power-meal levels, simply mix this in as part of a tasty salad dressing! Viva Naturals is a company looking to be environmentally conscious as their coconut-based product is sustainably sourced and free from palm additives.

The BPA-free packaging of the product means the oil is safe for human consumption and has a shelf life of up to a year. Like many of the other best MCT oils we’ve reviewed for you, this has very little flavor and can be consumed in whatever way you feel most comfortable. But, like other products on the market, if your body has not adjusted to the intensity of a high fat, low carbohydrate diet, take it slow on the MCT oil until your body has improved its capacity to digest it.

Sports Research MCT Oil

This blend of C8, C10, and C12 MCT oil is a powerful offering from Sports Research, a family owned and run health and wellness company. This product has multiple certifications, boasting non-GMO, vegan, paleo-certified and keto-certified stickers for those looking to maintain their healthy living standards. For a good mix of mental focus and daily energy, Sports Research’s MCT oil is packed with healthy fats sourced from the non-GMO certified coconuts. While initially, this product may appear to be quite strong and intense due to the high quality of the product. The product is offered in two sizes; a 16oz bottle and a 32oz bottle, both of which are squeezable bottles.

This can be slightly problematic as squeezing precise amounts into your intake option may be quite tough. However, because Sports Research MCT oil is flavorless and odorless, you can use this product alongside a number of different dietary options if you are looking to use MCT oil as a fat burning supplement. The low-calorie count of this product is also beneficial for those looking to lose weight with healthy, fulfilling dietary additions.

Bulletproof MCT Oil

This triple-distilled, high-quality MCT oil from Bulletproof has been purified to a high extent so your body doesn’t experience the painful cramps and hours on the toilet which may come from other MCT oils. Bulletproof has focused on ensuring a product high in caprylic acid and as such, contains only C8 which has a high ketone conversion rate. The high conversion rate translates into your body experiencing high energy levels over the course of a day given you maintain your daily intake. The all-natural product is tasteless and a great addition to your daily dietary choices. Given the high-fat content of 14g per serving, food cravings will tend to diminish after using Bulletproof’s MCT oil.

The high-fat content is also a great source of energy as opposed to short-chain carbohydrates which tend to offer shorter bursts of energy. However, while the quality of this product is great, the packaging could use some improvement. The wide mouth of the opening can be quite fickle as measuring out specific amounts can be quite tough. Overall, this is a quality product for long-term daily usage. Definitely one of the best MCT oils for keto out there. A little pricey, but you get a quality product in return.

Clean MCT Oil

This certified organic MCT oil is a coconut-based ketone converter aimed at both athletic improvement and those looking to increase their weight loss. The BPA free bottle offers a squeeze design which consumers can use to measure out precise amounts for their daily MCT oil intake. High in both caprylic and capric fatty acids, this is a balanced product which is great for maintaining daily intakes of dietary fat requirements. If you are looking for one of the best MCT oils for the keto diet, then you can’t go too wrong with this.

This 32oz bottle has an extremely long shelf life and features a bunch of certification labels indicating that the product is USDA approved organic, non-GMO, paleo-certified, vegan-certified and keto friendly. So, if you’re someone who is passionate about looking after their wellness as well as the planet, Clean MCT oil is a product which may be worth your while. Beginning your day with a cup of bulletproof coffee with added Clean MCT oil is a great way to maintain energy throughout the day without multiple cups of coffee or additional supplements.

Radha Beauty

Radha Beauty’s MCT oil comes in a sleek, black bottle indicating the quality of the great product inside. The 32oz bottle contains a flavorless and odorless MCT oil packed with fat, rounding out to 14g of fat per tablespoon serving. This mix of C8 and C10 fatty acids has been sourced from non-GMO coconut oil.  However, like most other MCT oils, it is not recommended for frying given the low smoking point in contrast to other vegetable based oils.

Radha Beauty offers a product which offers the great health benefits of high-quality MCT oils without an oily texture left behind in consumers mouth. As such, daily intake of the product is recommended for those looking to boost their mental composure or reduce food cravings throughout the day. Radha Beauty’s MCT oil is available in a 32oz bottle which should last quite some time given the recommended daily intake is one tablespoon. A reasonably priced product, this is one of the best MCT oils that we have tried.

Jarrow Formulas MCT Oil

A high caprylic and capric acid MCT oil, such as that offered by Jarrow Formulas is a great dietary supplement as the product offers a very low amount of lauric acid. This 20oz bottle comes packed full of health benefits such as being a fuel for both your brain and muscles, meaning that whether you are a student studying hard for exams or an athlete preparing for their next tournament, your body will benefit. Jarrow Formulas MCT oil is digested with ease and will metabolize into burnable ketones which translates into hours of energy throughout the day. This is what makes this one of the best MCT oils for keto on the market.

If you are looking to supplement a high fat, low carb diet, such as a keto diet, this product can be used to supplement fat content as it is packed full of C8 and C10 healthy fatty acids. This clear oil is recommended for use alongside a meal or other dietary intake as the high-fat content may upset one’s stomach. In addition, the packaging could use some improvement. With that being said, the products health benefits outweigh the negatives, this is especially true when you are enjoying a day full of energy after a tablespoon of Jarrow Formulas MCT oil.

That’s it for our list of 11 of the Best MCT OIls for Keto. If you have any other favorites that didn’t make the list, let us know in the comments. You might also be interested in our post on the best keto cookbooks for 2019.

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But, after a few weeks, I realized that some months were crazier than others and, when I was short on time, I was left without keto-friendly options that I could easily take with me.

I found myself trying other low-carb protein bars on the market just to hold me over.

These seemed safe to eat based on the label but I’d eventually get kicked of ketosis despite what the package promoted.

I knew there had to be a better option and luckily I found these new [Perfect Keto Bars – Insert Your Link Here] during my latest search. And these are exactly what I’ve been looking for.

What Are Perfect Keto Bars?

Perfect Keto Bars are the only low-carb protein bars on the market that are actually optimized for a healthy ketogenic diet.

Unlike other bars, you won’t find cheap fillers, artificial ingredients, or added sugars and sugar alcohols of any kind.

You also won’t see massive amounts of protein and a small amount of fat like your typical protein bars.

Perfect Keto spent a huge amount of time perfecting these bars to create a satisfying snack that won’t kick you out of ketosis. 1 year and 18 different iterations to be exact.

Dr. Anthony Gustin even went so far as to test his bar against 3 other popular low-carb protein bars to see how it affected his blood sugar.

I was shocked by what he discovered.

This is a MUST watch video if you are even mildly interested in keto, metabolism, and snack food.

Too long; Didn’t watch: Quest and Dang bars spiked his glucose by 20-30 points and Bulletproof spiked it by 40 points for 5 hours!

Perfect Keto Bars increased his glucose by 3 units. That’s about as much as you would expect from standing up or sitting down.

I stick to these Keto Bars since they won’t stimulate increases in my blood sugar and I know there are only high-quality ingredients inside.

The high-quality ingredients not only have a great effect on your blood sugar though. They also make these bars taste awesome! It’s actually hard to believe that they are keto friendly!

Most people can easily pronounce every ingredient in these Keto Bars too:

• Organic almond butter & almonds. Almonds are low in carbs and loaded with monounsaturated fats, fiber, vitamins, and minerals, which keeps me feeling full for longer and gives me a nice dose of micronutrients. And since Perfect Keto only uses organic almond butter and almonds, I don’t have to worry about nasty pesticide exposure that comes with other brands.
• Grass-fed collagen. Collagen directly supports healthy skin, hair, nails, brain, joints, gut, heart, and eye health.
• Cacao butter. The cacao butter in this bar serves two purposes: it adds an extra layer of fats in the form of saturated fats, which can help reduce inflammation, and gives these bars a richer texture that feels more like a brownie than a bar.
• Organic cocoa. Cocoa is rich in polyphenols and antioxidants — which can help fight free radicals — and it’s beneficial for heart health. So while you’re technically eating cocoa, it’s nothing like the sugar-filled chocolate you’re used to since there’s added health benefits. So it’s better taste-wise and nutritionally.
• Organic coconut oil. As one of the best fats on keto, coconut oil is packed with medium-chain fatty acids that give your body the fuel it needs to power through any day and it helps support ketosis. It also has anticancer, antibacterial, and antiviral properties so you know it’s a staple in my house.
• Soluble tapioca fiber. It’s the cheap binders found in other bars, among many things, that have a tendency to kick you out of ketosis. That’s why Perfect Keto ditched those altogether and used soluble tapioca fiber, which keeps these bars keto-friendly.

And it’s not just these high-quality ingredients that make this keto bar stand out.

Why Are Keto Bars Better Than Other Low Carb Protein Bars?

I’m all for trying out different low-carb protein bars. But, as I’ve learned the hard way, not all low-carb bars can be trusted.

Dr. Anthony Gustin proved this in his recent comparison of 4 popular low carb protein bars.

Because of that, I’m skeptical when it comes to trusting labels. And you should be too.

Luckily, I’ve already done my due diligence on this bar so you don’t have to.

Most other protein bars try to pack in ridiculous amounts of protein into each bar. It’s not uncommon for bars to be boasting 30g-40g of protein per bar! This tends to make the bars taste pretty gross, with that familiar protein twang left in your mouth afterward.

These bars do not have that problem. With 10g of protein per bar, you are still getting an adequate protein boost, but you are not sacrificing on taste.

Here’s why these Keto Bars made the cut over other options out there:

• No junk ingredients or cheap fillers. You won’t find any soluble corn fiber or Frankenstein ingredients that are unpronounceable in this bar.

• No artificial sweeteners, added sugars or sugar alcohols. You also won’t see high-sugar sweeteners like dates, honey, syrups, or chicory root fiber either. But that doesn’t mean sugar alcohols are lurking behind the label. These bars are also free from those and artificial sweeteners.  

• Soy, peanut, corn, and dairy free. These common allergens may be in other bars but not this keto bar.

• Keto-optimized macros. Some bars are too high in protein while others are too low in fat. Perfect Keto’s bar is the perfect sweet spot that delivers macros that are ideal on a keto diet. Each bar contains 19g of fat, 10g of protein, and 3g of net carbs.

And since there’s no carb-heavy syrups or hard to digest sweeteners in these bars, you’ll have no trouble staying in ketosis.

Perfect Keto’s bars were also specially formulated to minimize blood sugar impact which means you won’t experience a huge insulin spike and subsequent crash right after eating one, which you can’t say about some other bars on the market.

My Favorite Ways to Enjoy Keto Bars

Perfect Keto Bars are pretty straightforward in that you can just grab one, stash it in your bag, and enjoy it on the go.

But, if you really want to take things a step further, try pairing your Keto Bars with one of their other products to elevate your performance and taste buds.

Here’s how I use Perfect Keto Bars  Keto Coffee as a breakfast replacement:

• Step 1: Brew a cup of Perfect Keto’s Instant Coffee and pair it with their Keto Bar

• Step 2: Enjoy this energizing and satisfying combo on-the-go or sip it slowly as you start your day at home

When I need pre-workout fuel, I reach for Perfect Keto Bars + Perform:

• Step 1: I’ll eat a Keto Bar 1-2 hours before my workout
• Step 2: Then, closer to my actual workout, I’ll add one scoop of Perform into my shaker cup
• Step 3: Next, I top this with 8 ounces of water and mix with a good shake
• Step 4: I sip on this just before my workout

For a midday energy boost, combine Perfect Keto Bars + Keto Base:

• Step 1: Mix a scoop of Perfect Keto Base with water or your favorite beverage
• Step 2: Sip on this as you nosh on a Perfect Keto Bar and you’ll fuel your brain with ketones and protein which both can help you power through the rest of your day

And if you want something more indulgent in the afternoon, reach for Perfect Keto Bars + Keto Nut Butter:

• Step 1: Slather on a nice spread of Keto Nut Butter on your Perfect Keto Bars for a decadent low-carb treat
• Step 2: Enjoy

To refuel after a workout, I like to use Perfect Keto Bars + Keto Electrolytes:

• Step 1: Shortly after my workouts, I mix Keto Electrolytes in my shaker cup with 8 oz of water to quickly give my body the nutrients it needs to recover properly
• Step 2: I follow this up with a Perfect Keto Bar to get a dose of protein, which also helps with recovery and gives me some much needed fuel after a workout

Why Perfect Keto Bars Are My Favorite Low Carb Protein Bars

Since my schedule is so jam-packed, there are weeks when I don’t have time to whip up a batch of fat bombs or other homemade low-carb snacks. 

That’s where Keto Bars has become my lifesaver.

Instead of having to waste time sorting through store shelves and ingredient lists to settle on a not-really-low-carb protein bar that will probably kick me out of ketosis anyway, I can reach for this one and know that I’m not taking a step back from my goals or feeding my body artificial ingredients. Plus, I know it is always in date. Fat bombs tend to have a short shelf life of a few days at best. 

And those are just some of the reasons why this bar is my new go-to.

Here are the rest:

• The almond butter brownie flavor actually tastes like a dessert, not some overly sweet imitation flavor
• There’s no weird aftertaste lingering around from artificial sweeteners
• The texture and consistency are also on point. Instead of falling apart into a million different pieces, this one stays together so you can enjoy it one-handed if needed
• With 19g of fat and 10g of protein, I feel satisfied after eating this bar instead of ravenous for more food
• I also noticed that I feel more alert and focused on the days I eat a Keto Bar before a meeting or during my afternoon slump

How to Get Your Hands on Perfect Keto Bars

So if you are looking for a delicious alternative to those protein-packed bars that leave an awful taste in your mouth, these are your best bet. The taste cannot be beaten, and the macros fit perfectly into the keto diet.

And, because these bars have just launched, the good folks over at Perfect Keto are giving all our readers a massive discount off their first order!

For the launch month November 2018: Save 25% on Perfect Keto Bars by using coupon code: KETOBARS25

Missed the Launch Month? You can always save 15% on Perfect Keto Bars by using coupon code: APERFECT15.

They sold out of their first shipment in 20 hours and will be running out of stock later this month. Seriously, pick yours up now and hopefully they’ll be back in stock by the time you’re ready for your second order.

Get your Keto Bars today: Keto Bars

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The big no-no is of course beers of all types. They simply have too many carbs, and will throw you out of ketosis pretty damn quick! While there are low-carb beers, and they are fine to have one every now and then, this article is more aimed at people who are planning to have more than one drink!

Basically, hard liqors are your friend:

• Vodka
• Tequila
• Gin
• Whiskey
• Rum
• Scotch
• Brandy
• Cognac

These are all great choices, and can be paired up with diet drinks, soda water, and zero sugar energy drinks.

Another thing to note is that drinking alcohol while in ketosis can cause you to get a lot drunker than you normally would, so care must be taken. While this video below is not strictly a keto video, you should follow these principles to make sure you don’t end up completely wasted.

Follow the holy trinity of Food, Water and Alcohol, to ensure you have a good night, but don’t end up completely sh!tfaced! I always have a huge meal before I go out for drinks. This slows down the metabolism of the alcohol, so I won’t get drunk as fast, but also after a large meal you won’t be drinking as fast either! Win win!

If you have any of your own drinking tips or tricks, we would love to hear them.

The post Can you Drink Alcohol on Keto? first appeared on The Keto Cookbook.

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Egg Fast Day 1: This isn’t so bad… who doesn’t love scrambled eggs? I feel good and am looking forward to the week!

https://www.youtube.com/watch?v=DIUVxQXH_lg

https://www.youtube.com/watch?v=P8UmC5_B_xw

https://www.youtube.com/watch?v=R0VmIojqDkI

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It doesn’t make it any easier when every commercial on television, and every product in the store is trying to convince you to crack and give in to your sugar cravings! Whether food manufacturers call it high-fructose corn syrup, invert sugar, corn sweetener, sorghum syrup, maltodextrin, glucose syrup, fructose, maltose, dextrose or a 101 other names, sugar is being added to a high percentage of processed foods and there’s strong indications that many people are addicted to it.

Overcoming Sugar Cravings on Keto

The keto diet itself is naturally good for stopping cravings, as the high fat content in the diet keeps you full for longer, and after a couple of weeks you will find yourself wanting a snack less and less. Also, the lack of processed carbohydrate foods prevents blood sugar levels from spiking, and from an insulin response being provoked.

But we have some further good news for anyone still battling with their sugar cravings. An everyday spice could be the answer to your prayers. Cinnamon has been shown in research to help to reduce sugar cravings by controlling blood glucose levels. This minimizes insulin spikes after meals that lead to more hunger and consuming even more sugar.

Ceylon cinnamon is the true form of cinnamon and it is widely considered the best for blood sugar control and losing weight. It is a little more expensive than the cheap cinnamon in the supermarket, but has a better potency and avoids the coumarin compound in Cassia cinnamon.

The cinnamon can be sprinkled on food, but most of us will not want everything we eat to taste of cinnamon, so the most effective way to take it is in a glass of water. Just take a teaspoon of cinnamon, mix it with your water and drink it down.

This method recently gained attention in the media when it was revealed that it is a tactic followed my MMA fighter and UFC champion Conor McGregor. When McGregor is trying to cut weight for a fight, he suffers some serious sugar cravings, but his nutritionist has revealed that they are a thing of the past ever since Conor started drinking cinnamon water.

Performance nutrition specialist, George Lockhart, spends his days advising top sporting heroes on what they can or can’t eat. One of his elite clients is McGregor, who testifies to the effectiveness of the cinnamon. George explained:

It’s kind of like a catch-22 because sugar kind of craves sugar.

The more sugar you eat, the more sugar you’re going to want. A lot of times if you’re not even hungry you’ll taste something like a little piece of a candy… and be like ‘yeah, I want more.’

It’s like the never-ending thirst.

According to George, the cinnamon helps to regulate insulin levels, causing them to ‘flatline’, meaning you’re less likely to start reaching for the sweet stuff, than when they’re spiking all over the place.

You can watch the full interview here:

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How did you find out about keto in the first place?

I had heard of keto over the years but it was actually my brother who got me in to it, he had had really good success and I decided to give it a go.

What made you choose keto over other diets, and what made you stick with it?

The thing is I had a problem with carbs… carbs to me are like heroine to a drug addict! I just can’t control it. I heard keto was easy to lose weight on and I was tempted being told I could eat lots of bacon! The thing with keto is you get to eat so much nice food. I didn’t feel bloated or lethargic all the time, and I just found I got on so well with keto. I felt alive, I felt great and that makes it easy to stick to.

What motivated you to keep going on keto?

The constant weight loss and feeling great made it really easy to keep going on keto. I also lost my father last year, I was close to him, but life and distance meant I had not seen him for many years. I saw him for the first time in maybe 5 years face to face a week before he died and he was so happy to see my weight loss journey. Apparently, it was all he spoke about during the time leading up to his death, he was so proud. His wife told me it was like he was able to let go as he knew his little Thor would be ok.See my dad was overweight. He was a body guard for Iron Maiden for many years, and after years of work and abuse and a rock and roll life style, he ended up having numerous health issues. He was in a lot of pain for the last 5 years of his life, and he was so scared I was going to follow in his footsteps with the health issues that he had so it was like he could die and not have to worry about me anymore.

I get asked a lot what motivates me and while I do it for myself, I feel that my gift to my dad was giving him that reassurance before he died that I would be ok, and on that reason and that reason alone I cannot fail. I will die before I fail (I know there is irony in that but you know what I mean.) Because of his death and the travelling I had to do around visiting him prior to his death and his funeral I ended up intermittently fasting and it’s something I’ve done ever since. I follow a 14/10 or 16/8 window and I love it.

What was your biggest success?

It would be either losing over 200lbs or getting to 16.7% body fat which was done via a DEXA scan in December. Only 15% of people they have ever scanned have less body fat than I did and that blows my mind seeing how massive I once was.

What advice would you give to someone starting out on a ketogenic diet?

Electrolytes, electrolytes and electrolytes! Seriously I have seen so many people over the years fail because they are tired, have no energy, have keto flu and are grouchy and it’s all down to lack of electrolytes, mainly the sodium. I am taking this from the ketogains.com website as per their electrolyte recommendations and this is what I follow and I feel great all the time “Even if you go out of your way to eat lots of table salt and foods containing potassium and magnesium, you may find you need to take supplements. The minimum daily intake for the three electrolytes suggested by Lyle McDonald as: 5000 mg of sodium (not just salt) 1000 mg of potassium, in the form of potassium chloride or potassium sulfate 300 mg of magnesium, preferably in the form of magnesium citrate All these electrolytes should be preferably consumed in addition from what you get from your food; so then it would read: 5000 – 7000 mg of sodium (not just salt) 1000 – 3,500 mg of potassium 300 – 500 mg of magnesium”

 

 

What does a typical day look like in terms of meals?

Currently I am following a TKD (Targetted Ketogenic Diet) which means I have 10g of Dextrose pre-workout. An example of what I eat in a day would be:

Wake up. half a lemon, 4g pink salt and 2oz water.

1:15pm; 200g of chicken steamed and then dry fried with a low carb rub and 2 eggs mixed in all scrambled with an avocado. I supplement fish oil here, multi vit and Vit d3. 1litre of water with 2 electrolyte tablets 2g of iodized salt and 2g magnesium calm.

5:15pm; 100g of chicken steamed and dry dried with a low carb rub and 1 egg mixed in. I supplement fish oil here and multi vit

7:40; 2 scoops of ON Platinum Pre with 5g of creatine 7:45; 25g protein (low carb) 10g MCT powder and 10g dextrose and 2G sodium

8PM: Training

10-10:30PM: 100g of chicken steamed and dry dried with a low carb rub and 1 egg mixed in. I supplement fish oil here and multi vit

 

 Any favourite keto books, websites or resources?

Ketogains.com they are a science based group who keep up to date on the latest studies and research, it’s a really good group.

 

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From all of us at The Keto Cookbook, we would like to give a massive thanks to Thor for chatting to us. He is a testiment to what can be achieved if you work hard and follow your diet and excercise plan. If you would like to follow along with Thor’s progress, you can find him on Facebook at https://www.facebook.com/thor.grove, or on Instagram at https://www.instagram.com/thorthegiant.

The post From 392lbs to 195lbs on Keto: Thor Grove Interview first appeared on The Keto Cookbook.

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So without further ado, here is our list of products that we could absolutely not live without in our keto kitchen!

Food Processor

This is the one item we could definitely not live without! Since going keto I use my food processor at least once a day, and it is great for making cauli-rice, or for mixing your bullet proof coffee! Our pick is the Cuisinart Mini, because it does an excellent job, but it is also amazing value. It is only $38 on Amazon, and has over 3,000 positive reviews, so you know you are getting quality! I was tempted to upgrade to a more expensive, larger model, but for now I really don’t have the need. This does the job perfectly!

Slow Cooker 

Next on our list is another absolute essential for anyone on the keto diet, the slow cooker. Prepping your meals in advance can be time consuming, so it’s nice to have a device where you can just throw in a load of ingredients and walk away, only to return to a delicious meal. Some of our favourite meals come from the slow cooker, and  use it to cook just about anything, from short ribs to a whole chicken to the infamous ‘Crack Chicken’.

Our featured slow cooker is from the Crock Pot range, and it beats off some of it’s cheaper competition as it has a programmable timer. This is a godsend, as you can leave it alone and not worry about the house being burned down if you can’t make it back on time.

Immersion Blender

This is another essential kitchen item that we could not live without! On keto there is a lot of blending brother, beating eggs, whipping cream etc. so this really helps to take a load off. We are recommending the Cuisine Art blender simply because it is the one we use and it hasn’t steered us wrong. It is simple to use, pretty cheap, and has tons of positive reviews on Amazon (which is the reason we bought it in the first place).

Vegetable Spiralizer

These little gadgets are super handy for spiralizing anything you wish! Courgette, cucumber, zucchini etc. Of course you can buy these veg pre-spiralled in the store, but they are never as good as when you freshly cut them yourself, and also cost a few bucks extra for every portion.

Personal Cheese Melter

While this little gadget probably wouldn’t quite be defined as ‘essential’, it most definitely would be called ‘frickin awesome!!!’

This beauty took the internet by storm over the last couple of months, and we had to try it out. This particular brand, the Boska Partyclette, is getting scarce but we managed to get our hands on one and it is so fun, and great if you have guests over. Do we use it every day? No. Every week? Without a doubt yes we do.

Cast Iron Skillet

Whether you are on Keto or not, this is a must have for every kitchen. No more flimsy pans when you have one of these bad boys. No more Teflon covered crap clogging up your kitchen. Ever think about where that Teflon goes after it has been scraped from the pan? Where does it end up? Exactly. Don’t be a sucker and join the cast iron revolution!

Chef’s Knife

Another essential regardless of your diet. A proper chef’s knife will make your life a hell of a lot easier around the kitchen. Makes cutting so much easier than sawing trough foods with your blunt piece of crap. You also have to use less force, so the chances of you slipping and chopping off your fingers is greatly reduced. Whats not to like!

Kitchen Scales

When you are on a keto diet, chances are you will be weighing your food…..a lot! At least in the beginning. After a while you get better at judging amounts, but that only happens if you measure meticulously at the start. You often read questions from people wondering why they aren’t in ketosis when their diet is spot on. The reason more often than not is they are simply guessing the weight of things instead of measuring accurately. Don’t make this mistake, and get a scales today.

What products couldn’t you live without? Let us know in the comments!

The post 8 Keto Kitchen Essentials We Couldn’t Live Without! first appeared on The Keto Cookbook.

The post 8 Keto Kitchen Essentials We Couldn’t Live Without! appeared first on The Keto Cookbook.