Kiltz Blogs Archive

Biltong in South Africa as part of the country's culinary tradition, using good quality beef or game, coarse salt, ground spices and vinegar, and air dry the meat using wire hooks.

Keto Snacks 101: Ranking the Best Keto-Friendly Snacks to Make and Buy

August 29, 2021/in Tips & Strategies Keto Foods, Keto Snacks /by Liam McAuliffe

The keto diet is based on satiating fat-rich meals which makes the desire for snacking less frequent. However, there can be times when you’re on the run and need keto-friendly snacks to keep you on track and it’s not always easy choosing the best keto snacks to buy.

Though there are new packaged keto snacks popping up on shelves seemingly every week, these can be highly processed.

At the same time, it’s easy to forget that there are simple whole foods that make for easy and wholesome keto snacks.

The truly best approach to keto snacks is to kick the snacking habit entirely by combining keto and intermittent fasting approaches like OMAD. But if you need some help making the transition this article will cover the best keto snacks, from whole foods staples, to packaged keto foods. We’ll also offer some simple money saving recipes.

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The Best Whole Food Keto Snacks to Buy

Practically any food that’s low in carbs, high in fat, moderate in protein, and low in antinutrients, can technically be a keto snack. But the healthiest keto snacks are minimally processed animal derived foods.

These can be considered carnivore keto snacks since they’re completely free of:

Any added sugars
Soy sauce and other plant based flavorings
Any seed or vegetable oil

Top carnivore keto snacks include:

Steak Leftovers
Eggs
Cheese
Kiltz’s Keto Ice Cream
Butter (Keto) Coffee
Bone Broth
Pork Rinds
Beef Jerky

Non-carnivore keto snacks include:

Avocado
Olives
Nuts
Berries & Cream
Chocolate
Keto Smoothies
Coconut Yogurt

1. Steak Leftovers

Steak on keto, fresh out of the pan, and off the grill is fantastic but even cold and day-old, leftover steak is the healthiest, most nourishing keto snack on earth. But don’t take our word for it.

Fatty cuts of steak like ribeye are among the most nutrient-dense foods in the world, and the best keto meats, providing every essential macro and micronutrient, even vitamin C, in near-perfect proportions for our bodies.

In addition, to complete protein, nourishing fats, an abundance of B vitamins, zinc, and selenium, leftover ribeye steak provides beneficial nutrients only found in meat. These include:

Carnitine: supports male fertility, reduces anemia, improves mitochondrial function, and supports heart health [19]
Taurine: An antioxidant that can reduce glycation and oxidative stress, and offers significant improvements in overall mental health [21]
Carnosine: Supports heart health and skeletal muscle formation. Reduces glycation, and protects against damage to telomeres, providing anti-aging benefits [20]
Creatine: Associated with improved cognition and neuroprotection. Enhances athletic performance, and heart health [22].

Ribeye Nutrition Highlights

Fat	High-Fat: 73% of calories from fat
Protein	Moderate: 20 grams/4 oz serving
Carbs	None
Vitamins	B vitamins, vitamin K2, selenium,
Minerals	Rich in zinc, copper, heme iron
Other	Numerous meat specific compounds like carnosine, carnitine, and creatine

2. Eggs as a Keto Snack

If you’re looking for an easy anytime keto snack to buy, look no further than eggs. They’re delicious, nutritious, and — if you make a point to hard boil them in batches — super convenient.

Eggs Nutrition Highlights

Fat	High-Fat: 55% of calories from fat
Protein	Moderate: 6 grams/egg
Carbs	Trace amounts
Vitamins	Vitamin A, vitamin D, vitamin B12, vitamin K2, choline, selenium
Minerals	Rich in zinc and copper
Other	Rich in lutein and other carotenoids

Eggs are unusually high in cholesterol; a single egg yolk contains 237 milligrams. Yet, contrary to outdated nutritional advice, this cholesterol content is one of the features that makes eggs such a healthy keto snack.

A 2013 meta-analysis published in the British Medical Journal showed that eating an egg a day is not associated with an increased risk of coronary heart disease or stroke. [2]

And a 2017 meta-analysis confirmed that even people with existing heart disease risk factors can consume at least an egg a day without added risk. [3]

A Harvard study that looked at more than 80,000 female nurses found the same thing —egg consumption is not associated with an increased risk of heart disease. [4]

In fact, recent research shows that eating eggs may reduce your risk of heart disease.

A massive study involving 500,000 Chinese people found that those who ate the most eggs had the lowest risk of major cardiac events, CVD, ischemic heart disease, and CVD-related death. [5]

When taken together, the research clearly suggests that the connection between egg cholesterol and CVD is a myth.

Another myth: the idea that dietary cholesterol negatively impacts serum cholesterol. [6]

In fact, the cholesterol in eggs has been shown to increase HDL (good) cholesterol while for most people, leaving LDL (bad) cholesterol unchanged. [7][8]

3. Cheese as a Keto Snack

There are hundreds of types of cheese — and nearly all of them can be keto-friendly snacks.

One of the easiest and cheesiest keto snacks to buy are baked Parm Crisps. The ingredients list is pretty short–just baked cheese!

Cheese Nutrition Highlights

Fat	High amounts: 50-80% of calories from fat (mostly saturated)
Protein	Moderate amounts (mostly from tryptophan)
Carbs	Low to trace amounts
Vitamins	Vitamin A, Vitamin D, Vitamin B12, Vitamin K2 (esp. if aged)
Minerals	Calcium
Other	Ideal calcium: phosphate ratio, rich in CLA

Cheese is tasty and universally desirable, in fact, it’s the whole food that makes it on the Yale Food Addiction Scale, and the only food with a glycemic load of ZERO.3

A single ounce (28grams) of whole milk cheese provides on average 6-10 grams of fat, 4-7 grams of complete protein, and only 0-1 grams of carbs. [9]

Keto cheese is also rich in health-promoting saturated fats. (To learn why these fats are not harmful, click here.)

Saturated fatty acids may be protective against cardiovascular problems. One of the most beneficial fatty acids in cheese is called CLA, or conjugated linoleic acid. CLA intake has been correlated with improved body composition and increased strength. [10]

Cheese is also rich in vitamin K2, a bone-building vitamin that most people on the standard American diet don’t get nearly enough of. [11]

Cheese is as diverse as it is healthy. Some of our favorite types of cheese to enjoy include gouda, parmesan, cheddar, chevre, creme fraiche, and cottage cheese.

4. Keto Ice Cream

Is ice cream keto? With Dr. Kiltz, it can be. His heavy cream-based option is as nutritious as it is delicious.

Keto Ice Cream Nutritional Highlights

Fat	High amounts (87% of calories from fat)
Saturated Fat	63% of fat is saturated
Protein	Low (5% of calories from protein)
Carbs	Low (9% of calories from carbs)
Vitamins	Vitamin B2, B12, A, D, E, Vitamin K2
Minerals	Calcium, Iron, Selenium, Zinc
Other	Choline

Dr. Kiltz’s keto ice cream recipe

The ingredients

1 pint heavy cream (Dr. Kiltz recommends Sidehill Farm)
1 egg (free-range eggs are best)
2 tbsp pure cane sugar/maple syrup
1 tbsp vanilla extract

Follow along with Doctor Kiltz as he prepares his Keto ice cream:

5. Butter (Keto) Coffee

Coffee is usually thought of as a beverage, but when you add butter other healthy keto fats and supplements like collagen powder, heavy cream, and ghee,it becomes an energy-boosting and sustaining snack.

Butter is rich in a wide variety of fat-soluble nutrients and healthy fats. The highlights include:

Vitamins
Selenium
Iodine
CLA

Butter contains up to 400 different fatty acids, including conjugated linoleic acid (CLA) and gut-health-boosting butyric acid and lauric acid. These saturated fats provide antimicrobial and antifungal properties. Studies show that lauric acid reduces pathogenic bacteria in the gut that significantly support intestinal health. ^[29]

When adding collagen you provide your body with the amino acid glycine, which has anti-stress, anti-aging, and anti-inflammatory effects [22].

Butter Coffee Nutritional Highlights

Fat	High 80-99% of calories from butterfat
Protein	None-low when adding collagen powder
Carbs	Trace amounts
Vitamins	Vitamin A, D, E, and K2
Minerals	Calcium,
Other	Glycine, an anti-inflammatory amino acid

6. Bone Broth

There aren’t many foods as soothing as keto bone broth. While bone broth is a drink, it’s also a highly nutritious keto snack. Some people go so far as to rely on bone broth for on-the-go meals.

Kettle and Fire offer a variety of keto-friendly bone broths to choose from. We appreciate the fact that these broths are made from simmering bones for many hours, and not from “bone broth extract” like other brands. However, we do recommend adding in ghee, butter, or tallow to up your fat ratio.

Bone broth nutritional highlights

Fat	Moderate amounts (40-60% from fat)
Protein	Moderate amounts (45-65% from protein)
Carbs	None
Vitamins	Vitamin A, Vitamin D, Vitamin K2
Minerals	Calcium, phosphorus, silicon
Other	Glycine, an anti-inflammatory amino acid

It’s quite telling that, as pioneering nutrition researcher Weston A. Price discovered, bone broth was used by virtually every ancient culture. Whether it was the base of a stew, or enjoyed alone, bone broth is universally popular. [21]

Bone broth’s healing properties are being validated by modern science. It’s nature’s best source of inhibitory amino acids, which the modern diet has swapped for excitatory amino acids (tryptophan, cysteine, etc.) found in muscle meat.

Drinking adequate bone broth may ward off aging, normalize GABA levels, and improve your mood. Many people have reported successfully using bone broth to sleep better. The drink is even good for digestion. Finally, bone broth fasting is thought to be beneficial for those with diabetes or epilepsy. [22][23][24][25][26][27][28]

7. Pork Rinds and Cracklings

In the South they’re called ‘cracklings.’ In Mexico they’re called “chicharrones.” Most people call them pork rinds or pork crisps, but most people who try them call them delicious.

Pork rinds are also naturally keto-friendly.

Try to find pasture-raised pork rinds if you can — their fatty acid profile will be better. There’s a growing amount of artisanal pork rinds make by keto-minded businesses, so finding this should become easier in the future.

Our favorite variety is Epic Maple Bacon Pork Cracklings which provide a great fat to protein ratio with quality ingredients and essentially no carbs.

8. Beef Jerky and Biltong

Beef jerky is another time-tested, keto-friendly snack to buy. Just be sure to read a product’s nutrition label before you buy, as many commercial jerkies contain way too much sugar and soy.

The best keto beef jerky we’ve found is People’s Choice Old Fashioned Original. It has no carbs and only a few simple ingredients.

But beware that though beef jerky is low in carbs, it’s also low in fat, making it merely keto-friendly, but not a true keto food.

Biltong

Biltong is a type of spiced, dried meat that essentially the South African version of beef jerky.

Common sources of biltong include beef, ostrich, or venison. Biltong is usually sugar-free. The best keto-friendly biltong we’ve found is: Righteous Felon Biltong Beef Jerky, It’s carb and gluten free, and really tasty.

Non Carnivore Keto Snacks

These keto snacks may contain unhealthy Omega-6 PUFA vegetable fats and plant toxins, making them less than ideal for most standard and carnviore keto eaters But for people on a vegetarian or vegan keto they can suffice.

Avocado as a Keto Snack

Avocado is a tasty, highly satiating keto snack. Plus, you can incorporate it into a surprising variety of keto-friendly recipes— guacamole, avocado pudding, and keto smoothies, which we’ll share below.

Avocado Nutrition Highlights

Per 1 large Avocado

Calories	322
Total fat	29 grams
Saturated fat	4.3 grams
Trans fat	0 grams
Cholesterol	0 milligrams
Sodium	14 milligrams
Carbohydrates	17 grams
Net Carbs	4 grams
Sugar	1.3 grams
Protein	4 grams
Vitamin C	38%
Iron	7%
Magnesium	16%
Vitamin B6	30%

While avocados are technically a fruit, they have much more in common with other keto-friendly vegetables.

Avocados are rich in healthy monounsaturated fats that may increase insulin sensitivity and reduce inflammation — boosting these benefits of your keto diet.

Avocados are also a plant food that is largely antinutrient-free. That is unless you have a rare latex allergy, in which case steer clear . [12][13]

One of our favorite ways to use avocados is as a topping for eggs fried or scrambled in tallow.

Olives as Keto Snacks

Olives are a heart-healthy, palate-pleasing keto snack. They’re also a pretty perfect finger food.

Olives Nutrition Highlights

Fat	High amounts (mostly monounsaturated)
Protein	Moderate amounts
Carbs	Low amounts (in the form of fiber)
Vitamins	Vitamin E
Minerals	Iron, calcium
Other	Healthy fiber

Rich in vitamin E and other natural antioxidants, studies show that olives may reduce inflammation and inflammation-related chronic diseases. [14]

The small amount of carbohydrates in olives are almost entirely from fiber. [15]

While olives are delightful plain, they become even better when enjoyed with a fatty cheese like feta.

Keto Nuts

Given their deliciousness, you might be glad to hear that nuts can make a decent keto snack in moderation.

It’s important to note that nuts are high in fiber, and contrary to popular fiber myth, this stuff is abrasive, and it ferments in the gut causing excess heat, inflammation, constipation, diverticulitis, and IBS [1][2].

Nuts can also expose you to high concentrations of antinutrients, and are very high in inflammatory omega-6 fatty acids.

Nuts Nutrition Highlights

Fat	Large amounts (saturated/MUFA/PUFA depending on type)
Protein	Moderate-large amounts (rich in arginine)
Carbs	Low-moderate amounts
Vitamins	Vitamin E, Vitamin B6, Zinc
Minerals	Selenium, iron, magnesium
Other	Antioxidants, omega 3’s

On the positive side, nearly all types of nuts contain health-promoting vitamins, minerals, and fats. Studies show that eating nuts may improve body composition and reduce your risk of heart disease [16].

There are two primary things to keep in mind when selecting the best keto-friendly nuts: PUFA (polyunsaturated fatty acid) content, and antinutrient content.

Macadamia nuts stand out from most other nuts because they’re unusually low in both substances. Walnuts, pecans, and almonds are also decent choices. [17]

Berries and Heavy Cream Keto Snacks

Most fruits are a no-go on the keto diet, but mixed berries make an exception that most people are grateful for.

Berries and Cream Nutrition Highlights

Fat	Large amounts (mostly saturated)
Protein	Virtually none
Carbs	Moderate amounts
Vitamins	Vitamin A, Vitamin C
Minerals	Manganese
Other	Rich in antioxidants, alkaline pH

Berries lower in sugar than most other fruits. Most types of berries are only 5-10% net carbs by weight. [18]

Berries have a practical upside, too: they’re satiating enough to be difficult to overeat. Many people on the keto diet can enjoy berries without triggering carb addictions.

Blackberries, raspberries, and strawberries are the best of the best when it comes to keto-friendly fruits.

To ensure a satiating experience, combine berries with unsweetened whipped cream or creme fraiche.

Dark Chocolate

Chocolate may not be the first thing you think of when you hear the word keto, but dark chocolate can be surprisingly keto-friendly.

There are also a number of keto chocolates with extra-low carbs that provide a great way to satisfy your sweet tooth without kicking yourself out of ketosis.

Choc-zero dark chocolate Keto Bark is the tastiest zero-carb chocolate keto snacks to buy that we’ve come across.

Dark Chocolate Nutritional Highlights

Fat	High amounts: 60-90% of calories from fat (mostly saturated)
Protein	Trace amounts
Carbs	Moderate to Trace amounts
Vitamins	B vitamins
Minerals	Iron, magnesium
Other	‘Feel good’ neurotransmitters

Dark chocolate is chock-full of healthy fats. Its fat content is a perfect mix of oleic, stearic, and palmitic acid. Stearic acid, for one, has been found to promote mitochondrial health, and triggering your cells in ways that promotes body composition. [19]

Chocolate also contains substances like the endocannabinoid anandamide, that may naturally boost your mood [20].

Chocolate can be a great addition to many keto snack recipes. You can combine it with macadamia nuts to make ultra-rich chocolate bars or drizzle it over strawberries for a decadent evening snack.

If you’re going to enjoy chocolate on the keto diet, make sure you select the ultra-dark variety — 88% or more is ideal. We’re thankful to report that more and more brands are now offering stevia-sweetened chocolates, too.

Avocado Chocolate Keto Smoothies

If you thought that keto meant kissing your morning smoothie goodbye, think again. An avocado keto smoothie can headline the snack portion of a well-formulated keto meal plan.

Keto Smoothie Nutritional Highlights

Fat	Moderate-high
Protein	Moderate
Carbs	Low
Vitamins	Vitamin A, vitamin E, vitamin C
Minerals	Iron, selenium
Other	Alkaline pH

Keto smoothies call for swapping traditional fruits for coconut, avocado, and/or nut butter. For sweetness, add stevia or another naturally derived, low-carb sweeteners. And don’t skimp on the fat-packed hemp hearts! So long as your keto smoothie’s ingredients are low-carb, nutrient-dense, and low in antinutrients, the sky is the limit.

In addition to their antioxidants and yumminess, keto smoothies have one more major benefit: their pH levels. pH refers to whether a food is acidic or alkaline. Keto smoothies are nearly always highly alkalizing, which means they can balance out the acidity of the keto diet’s animal products and help your body keep calcium in the areas it belongs. [29]

Here’s our simple keto chocolate avocado recipe to try, just blend together the following ingredients:

1 ripe avocado
1 cup full-fat cream
2 tbsp cacao
2 tbsp hemp hearts
2 scoops (22g) bovine collagen peptides
1 tsp cylon cinnemon
1/2 tsp vanilla
Stevia to taste

Coconut Yogurt

Coconut yogurt delivers high amounts of healthy fats, including a type of medium-chain triglyceride (MCT) that can help the body transition into ketosis and reduce certain keto side effects. 12

As with any keto yogurt, it’s best to choose the least processed options with the highest fat to carb and protein ratio. The brand Cocojune is the best that we know of.

However, most keto yogurts contain moderate carbs and therefore should be consumed in moderation.

Coconut Yogurt Nutritional Highlights

Fat	High amounts (containing MCTs): Up to 36 grams per cup!
Protein	Trace amounts: Average 4 grams per cup
Carbs	Moderate to low amounts: Average 12 grams per cup
Vitamins	Vitamin D, vitamin B12 (fortified)
Minerals	Calcium (fortified)
Other	Antibacterial fiber, fatty acids, and beneficial probiotics

Coconut yogurt is a great source of probiotics and prebiotics, two classes of bacteria that have been shown to foster nutrient assimilation and digestion. [30]

Packaged Keto Snacks to Buy

In addition to the top eleven keto snacks listed above, here are four more keto snacks to buy that check the low carb/high nutrient boxes:

Freeze-dried beef organs
Pork rinds and cracklins
Beef jerky and Biltong
Seaweed

Dried Beef Organs

For most of human history, our ancestors prized nutrient-dense organ meats over all other foods. But today organ meats are hard to come by and downright unpalatable.

And even if you do develop a taste for them, finding quality grass-fed varieties can be nearly impossible.

That’s where grass-fed organ supplements come into play. You can take the ancestral nutrition of organ meats with you anywhere for an on-demand energy boost.

Many people who “snack” on grass-fed organ meats report a tangible energy boost and mental clarity.

The best organ meat supplements are sourced from grass-fed New Zealand beef.

They contain healthier types of fatty acids, including conjugated linoleic acid and stearic acid, that have been shown to improve body composition. [31][32][33][34][35] Cutting-edge research is just beginning to hint that organ supplements from happy, pasture-raised cows are more nutritious than other alternatives. [36]

Dr. Kiltz Nutritional Solutions Supplements are freeze-dried to harness the full power of the organ meats they contain. [37] Each 3 gram serving of organ capsules contains a full ounce’s worth of ‘fresh’ beef organs. [38][39]

Seaweed

Is seaweed keto? Yes, it is. Not only that, but you can use nori seaweed sheets to make a keto-friendly sushi snack.

Just get a pack of seaweed sheets and add salmon and cream cheese.

As an added plus, seaweed is rich in minerals that aren’t easy to get through land-based foods. [40]

Keto Snacks to Avoid

Milk/coffee/tea
High-carb fruits
Cashews

Coffee and Tea with Milk

While coffee is keto-friendly, most coffee drinks (lattes, cappuccinos, et cetera) are not. A medium latte can contain up to 20 grams of carbs. Be sure to stick with coffee with cream, and skip the sugar to enjoy it on your keto diet.

Fruit

With the exception of berries, most fruits are very high in carbs, and should be limited and avoided on a keto diet.

Cashews

Cashews are one of the most carb-rich nuts out there. They’re also easy to overeat, so opt for keto-friendlier varieties like macadamia nuts, pecans, and walnuts.

The Best Keto Snacks to Buy: The Bottom Line

Well-formulated keto meals are very satiating, so snacking isn’t usually a big deal, and can be entirely avoided when practicing One Meal a Day (OMAD) intermittent fasting, and speed keto. But we all need an energy boost now and then. These delicious whole food keto snacks to buy and make will help keep your energy levels in the black:

Top carnivore keto snacks include:

Steak Leftovers
Eggs
Cheese
Kiltz’s Keto Ice Cream
Butter (Keto) Coffee
Bone Broth
Pork Rinds
Beef Jerky

Non-carnivore keto snacks include:

Avocado
Olives
Nuts
Berries & Cream
Chocolate
Keto Smoothies
Coconut Yogurt

What to Eat During Intermittent Fasting: Meal Plan and Food List

August 27, 2021/in Intermittent Feasting & Fasting intermittent fasting, Meal Plan /by Liam McAuliffe

Intermittent fasting offers many benefits. But meal timing alone isn’t enough to ensure IF success. Knowing what foods to eat while intermittent fasting is as important as knowing when to eat them. This intermittent fasting food list will help you chose what to eat during intermittent fasting.

Sticking with the best foods to eat while fasting can increase the science-backed benefits of IF including reduced inflammation, boosted metabolism, improved cognitive function. [1]

In this article, we’ll explore the foods to eat while fasting and the research behind our recommendations.

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Why Food Matters When Intermittent Fasting

Intermittent fasting activates a process called autophagy where your immune system destroys old, damaged cells, then recycles their individual components into new, healthy cells. [2] Think of it as cellular spring cleaning.

Feeding these new forming cells with optimal energy sources is critical.

Healthy fats and complete proteins found in superfoods sourced from animals are the best foods to break an intermittent fast.

Failure to nourish your regenerating cells with whole animal foods can promote metabolic dysfunction and increase your risk of developing certain types of cancer. [3]

What to Eat During Intermittent Fasting

When eating during intermittent fasting it is crucial to avoid foods that damage your cells.

Unfortunately, most foods on the Standard American Diet are processed, and loaded with added sugar and vegetable oils, making them highly inflammatory.

Here’s a list of foods to avoid while practicing IF:

Processed grains
Gluten
High-carb fruits
Processed foods
Added sugars
Industrial vegetable oils

Intermittent Fasting Food List

Avoiding the above foods and food groups isn’t nearly as limiting as you might think. check The following intermittent-fasting-friendly options provide a variety of nutrient-rich options.

Foods to Eat While Intermittent Fasting

Red meat (grass-fed and pasture raised when possible)
organ meats
Eggs
Butter
Tallow
Low-carb yogurt
Bone broth
Oysters, Salmon roe fatty fish, and other seafood
Low-carb fruit like berries
Properly-prepared low-carb vegetables
Low-toxin veggies like sweet potatoes

It is no surprise that these healthy whole foods have been the cornerstone of traditional cuisines for millenia.

Thanks to pioneering researchers like Weston A. Price, we know that peoples who practiced nose-to-tail eating lived longer and had extremely low incidences of the chronic inflammatory diseases that kill most people today like heart disease and cancer. 4

These are also the foods featured in modern ketogenic and carnivore diets.

It is worth noting that combining intermittent fasting and keto have been shown to mutually increase the benefits of each dietary approach.

Now let’s take a closer look at the nutrition and benefits of specific foods to eat while fasting.

Healthy Fats

Intermittent fasting causes your body to reduce its reliance on carbohydrates and switch into fat-burning mode.

Maintaining the benefits of fat-burning throughout your daily eating window is simple: Focus on high-fat, low-carb whole foods.

For many people a high-fat recommendation will raise some eyebrows. But contrary to popular belief, whole-food saturated fats are not responsible for heart disease.

A landmark 2020 paper published in the Journal of the American College of Cardiology, found that “whole-fat dairy, unprocessed meat, eggs, and dark chocolate are SFA-rich foods […] that are not associated with increased risk of cardiovascular disease. The totality of available evidence does not support further limiting the intake of such foods.” [4]

On the contrary, recent research shows that some saturated fats are in fact great for human health. [5] The stearic acid contained in beef and dark chocolate, for example, activates the energy-producing mitochondria within your cells en route to boosting your metabolism and fostering weight loss. [6]

While olive oil, butter, ghee, and many other fats are all great choices, two of our favorite IF-friendly fats are tallow and coconut oil.

Tallow

Tallow is a type of animal fat (most often from beef) that’s been cooked down into a shelf-stable form. [4]

Tallow is rich in fat-soluble vitamins and other nutrients. Grass-fed tallow’s nutritional profile is even better — it’s higher in vitamin E and omega 3’s. [7]

Macronutrient	Per tablespoon	Per 100 grams
Calories	115 calories	902 calories
Carbohydrates	0 grams	0 grams
Total Fat	13 grams	100 grams
Saturated	6.4 grams (59%)	49.8 grams
Monounsaturated	5.4 grams (42%)	41.8 grams
Polyunsaturated	0.5 grams (4%)	4 grams
Omega 3	0.08 grams (0.6%)	0.6 gram
Omega 6	0.4 grams (3.1%)	3.1 grams
Protein	0 grams	0 grams

Tallow’s unique blend of nutrients and fatty acids makes it among the most pro-metabolic foods.

Coconut Oil

Coconut oil is one of the most saturated whole-food fat sources. It’s rich in medium-chain triglycerides, a special type of fat that gets metabolized in the liver as if they were carbohydrates.

The MCT content of coconut oil makes it a great compliment to intermittent fasting. Consuming coconut oil during your eating window can keep your ketone levels elevated.[8]

Some people find that a coconut oil-rich diet allows them to eat 100+ grams of carbs a day and remain in ketosis. [9]

One word of caution about coconut oil: it can have a laxative effect if you’re not used to it. Start off with consuming just a teaspoon or two a day, then add more over time.

Ruminant Meats

The meat from ruminant animals (beef, lamb, bison, etc) is a crucial addition to any intermittent fasting food list. These meats are extremely satiating and packed with important unique nutrients.

Unlike the nutrients found in most plant products, ruminants have done the work for us and converted their nutrient contents into the most bioavailable forms. Ruminants have four-part stomachs that are perfectly suited to digesting plants — it makes more sense to let them eat plants and then eat them. [17]

Ruminants can even convert any PUFA (polyunsaturated fats) present in their feed into healthier saturated fats. [18]

Ruminant meats are generally rich in vital B vitamins, zinc, heme iron, stearic acid, and more. Below are the nutrient stats for beef rib eye:

Nutrient	225g Rib Eye	Recommended Daily Value (RDV)	% RDV
Calories	655 cal	2500	18.6%
Protein	54g	60g (Standard Diet, not Keto)	90%
Fat	50g	30g (Standard Diet, not Keto)	166%
Saturated Fat	23g	20g (Standard Diet, not Keto)	115%
Monounsaturated Fat	25g
Carbohydrates	0g	1200g (Standard Diet, not Keto)	0%
Niacin (B-3)	13.5mg	16mg	30%
B 6	1.4mg	2mg	70%
Selenium	56.25 mcg	67mcg	84%
Iron	3.24mg	20mg	16%
Magnesium	144mg	420mg	34%
Zinc	9.45mg	11mg	86%
Potassium	666mg	4000mg	17%
Phosphorus	400mg	700mg	57%

Perhaps it’s telling that even the godfather of 16/8 intermittent fasting himself, bodybuilder Martin Berkah, advocated for high ruminant meat consumption during the eating window. Don’t skimp on the meat if you want to experience similarly great results from your own IF plan. [19]

Organ Meats

For most people organ meats are taboo, or exotic at best.

Yet, organ meats account for many of the most nutrient-dense foods on the planet. So it’s no surprise that when we look at the role of diet in human evolution, we see that organ meats were the most important fuel source for humans for most of our existence.

We also see that during most of human history, our species ate far less frequently. In fact, it’s likely that intermittent fasting was the norm. When our ancestors enjoyed a successful hunt they feasted. In between hunts they fasted.

So, from an evolutionary perspective organ meats are likely the best foods to eat during intermittent fasting.

Different organ meats have different nutrient profiles, but selecting the right organ meat can be quite simple. Based on the like-supports-like concept, eating any particular organ meat may strengthen the corresponding organ(s) of your body. [10]

Let’s take a look at some of the most popular and accessible organ meats.

Liver

Beef liver is a natural multivitamin. It’s so high in certain nutrients, in fact, that it shouldn’t be eaten too often. View liver as more of a supplemental food. [11]

If you don’t enjoy the taste or smell of liver you can still get its benefits from quality, grass-fed Beef Liver Supplements.

Sweetbreads

Sweetbreads are neither sweet nor bready, but what they lack in etymological sense they make up for in nutrition. The term sweetbread can refer to any of several beef organs, including the thymus and pancreas. [12]

Can’t find sweetbreads at your local health food store or farmer’s market? Not a problem. They can also be consumed in quality Organ Meat Supplements.

Kidney

Beef kidney is rich in unique peptides, antioxidants, and blood-boosting factors that may directly improve your own kidney health. [13]

Most people don’t exactly enjoy the taste of beef kidney, but like the other organs on the list you can get them in freeze-dried tablets.

Brain

Though not as common in American diets, brain as food is a staple around the world.

Beef brain is nature’s very best source of cholesterol — even better than egg yolks. [14]

Fittingly, this cholesterol serves as the precursor to brain-boosting hormones (pregnenolone, progesterone, DHEA, and more). [15] Beef brain provides an excellent fuel source for our own energy-hogging human brains. [16]

Unfortunately, sourcing and buying high-quality brain can be a challenge. That’s where Dr. Kitlz’s Nutritional Solutions Organ Meat Supplement comes in. It’s one of the few on the market that features beef brain alongside more common beef organs.

Full-Fat Dairy

High in quality fats and proteins, while low in carbs, full-fat dairy can be a fantastic addition to your intermittent fasting food list. .

Nutritional analysis has found that butterfat is comprised of more than 400 beneficial fatty acids. [20] One such acid is butyric acid, which has been shown effective in blocking the growth of colorectal cancer, and to reduce symptoms of Crohn’s disease and irritable bowel syndrome. 1 2

One common full-fat dairy product is Parmigiano Reggiano, an aged cheese that’s still made according to old-world standards:

Nutrient	100g of Parma	Recommended Daily Value (RDV)	% RDV
Calories	420 calories	2,500 calories	17%
Protein	32 grams	50 g (standard diet, not keto)	64%
Fat	30 grams	30 g (standard diet, not keto)	100%
Carbohydrates	3.4 grams	120 g (standard diet, not keto)	2.8%
Niacin	.3 milligrams	16 mg	2%
Selenium	24 micrograms	70 mcg	34%
Iron	0.9 milligrams	20 mg	5%
Magnesium	47 milligrams	420 mg	11%
Zinc	2.9 milligram	11 mg	37%
Potassium	221 milligrams	4000 mg	4.7%
Phosphorus	737 milligrams	700 mg	105%

Other great dairy products include:

Butter or ghee
Aged/smoked cheeses
Unsweetened yogurt
Creme fraiche
Sour cream

Fish and Seafood

Fish makes a great addition to your intermittent fasting meal plan. It’s keto and carnivore friendly, and it provides many of the benefits of ruminant meat.

Fish is also lower in iron than red meat. This can be beneficial because iron — while a truly vital nutrient — is surprisingly easy to overdo. [21]

Below is the impressive nutrient profile of salmon roe, considered the most nutritious part of the fish:

Nutrient	100g of Salmon Roe	Recommended Daily Value (RDV)	% RDV
Calories	250 calories	2,500 calories	10%
Protein	29 grams	50 g (standard diet, not keto)	58%
Fat	14 grams	30 g (standard diet, not keto)	47%
Carbohydrates	2.9 grams	120 g (standard diet, not keto)	2.4%
Niacin	1.8 milligrams	16 mg	20%
Selenium	40 micrograms	70 mcg	73%
Iron	0.6 milligrams	20 mg	3.3%
Magnesium	20 milligrams	420 mg	4.8%
Zinc	1 milligram	11 mg	9%
Potassium	221 milligrams	4000 mg	4.7%
Phosphorus	402 milligrams	700 mg	57%

And if salmon roe proves too hard to find, eating the salmon itself–especially the fattiest kind called King Salmon–is a close second in terms of nutrition.

King Salmon (Wild)	Amount per 4 oz.	% RDA
Fat	12g
Saturated Fat	2g
Cholesterol	61mg
Protein	20g
Vitamins
Vitamin B12	7.4µg	308%
B3	8.4mg	53%
B6	.3mg	21%
B5	1gm	21%
Vitamin A	453.0IU	15%
B1	.2mg	13%
B2	.2mg	13%
Vitamin E	1.5mg	10%
Minerals
Selenium	31.0µg	56%
Phosphorus	208.0mg	21%
Potassium	370.0mg	10%
Magnesium	24.0mg	6%

Oysters make another great seafood addition to an intermittent fasting food list. They’re loaded with nutrients.

A 3.5 ounce serving contributes only 68 calories while providing more than 100% of your RDV for vitamins B12, zinc, and copper — and over 75% of your RDV for vitamin D and selenium. [2]

RAW OYSTER CALORIES	68 CALORIES	% RDV
PROTEIN	7 grams	8%
FAT	2.5 grams	1%
CARBS	3.9 grams	4%
VITAMIN A	100 IU	2%
VITAMIN D	320 IU	80%
VITAMIN E	1 mg	4%
VITAMIN K	0 mcg	0%
VITAMIN B1	0.1 mg	7%
VITAMIN B3	1.4 mg	7%
VITAMIN B12	19.5 mcg	324%
IRON	6.7 mg	37%
MAGNESIUM	47 mg	12%
PHOSPHORUS	135 mg	14%
ZINC	90.8 mg	605%
COPPER	4.5 mg	223%
MANGANESE	0.4 mg	18%
SELENIUM	63.7 mcg	91%

Low Toxicity Vegetables

Not all vegetables are created equal. Surprisingly, not all veggies are even good for you. The best veggies on your intermittent fasting food list are low in both carbs and plant toxins and antinutrients.

It’s worth noting that some veggies like broccoli contain compounds like sulforaphane that have been studied for their beneficial and anti-cancer properties. But these same compounds can also cause cellular damage. 2

Consider that these are naturally occurring pesticides meant to kill predators. In our bodies they can act like chemotherapy, a benefit in targeted doses. But subjecting yourself to chronic low-dose chemotherapy is not a good idea.

When considering what these chemicals are and how they affect our cells explains why there are no reliable studies confirming a net positive for eating vegetables.

That said, consuming the following veggies in moderation and when prepared properly is likely fine.

Asparagus
Avocado (technically fruit, but functionally a veggie)
Zucchini
Cabbage
Mushrooms
watercress
Cauliflower
Brussel sprouts

Low Toxicity Fruits

When it comes to fruit, berries make the best addition to your intermittent fasting food list. They’re low-ish in sugar — most berries are less than 10% carbs by weight.

They’re also loaded with enough antioxidants to prevent the glycation that might otherwise result from their sugar content. The chart below shows just how different berries are from most other fruits.

Nutrient	Apple (1 large)	Pear (1 medium)	Blackberries (1 cup)	Fruit Juice (200mL)
Fructose	25 grams	16 grams	12 grams	17 grams
Fiber	5 grams	6 grams	13 grams	0.7 grams
Antioxidants	8% Vit. C RDA	10% Vit. C RDA	71% Vit. C RDA	24% Vit. C RDA

Blackberries, raspberries, and strawberries are among the best berries to eat during intermittent fasting.

Pair them with cream or creme fraiche for a truly tasty and nourishing fast-breaking treat.

Sample Intermittent Fasting Meal Plan

This sample intermittent fasting meal plan is an example of what two meals a day within a restricted eating window can look like over a single week.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Lunch

Ribeye Steak and 2 eggs

Asparagus sauteed in ghee

3 scrambled eggs with creme fraiche & ½ avocado

80z. Lamb chops

3 Eggs

½ cup strawberries

8 oz. Pork belly and 2 eggs with creme fraiche

Ground bison with butter and 2 eggs

and ½ avocado

4 scrambled eggs with tallow and creme fraiche

Sweetpotato

8 oz Tri-tip roast

1 medium potato baked in tallow

Dinner

8 oz Tri-tip roast

Sweet Potato with 1tbls ghee

blackberries with 3 tablespoons of heavy cream

8 oz bison burger

½ cup

1 kiwi

12 oz. Beef short ribs

Ribeye steak with 2 tbls tallow and raw

Oysters (3)

6 oz. Bone marrow

Asparagus sauteed in ghee

8 oz wild salmon baked with creme fraiche

1 kiwi

6.5 oz Bison burger with 1.5

oz liver blended in

1 Kiwi

What to eat during intermittent fasting: the takeaway

Intermittent fasting is more than just a way of eating. It’s a way of life.

While a large part of this lifestyle’s health benefits comes from meal timing, carefully considering the best foods to eat while intermittent fasting can have an equal impact on your health and wellness goals.

Focusing on nutrient-dense whole animal foods brings intermittent fasting into an ancestral approach to eating that humans are evolved to thrive on.

The Lion Diet Guide: Benefits, Risks, and Tips

August 24, 2021/in types of carnivore Carnivore Diet, Carnivore Diet Foods, Keto /by Liam McAuliffe

The lion diet, also known as the “carnivore elimination diet” or “beef, salt, water” approach, was popularized by Mikhaila Peterson and her father, popular psychologist Jordan Peterson.

As the most restrictive version of the carnivore diet, the lion diet allows only the meat of ruminant animals, usually beef. The only other additions to this diet are salt and water.

According to Mikhaila Peterson, now a popular health and wellness podcaster, thousands of people following the lion diet report complete remissions of autoimmune disorders, digestive illnesses, and psychological problems. While also experiencing powerful improvements in physical and cognitive health.

Despite these positive reports, many nutritionists question the safety and sustainability of the lion diet.

In this article, we’ll explore the origins of the lion diet, the clinical science behind its possible benefits, along with risks to watch out for and how to avoid them.

[TOC]

Origins of the Lion Diet

Mikhaila Peterson developed the lion diet as an elimination protocol to help her overcome numerous chronic ailments.

By age 22 she was on over 10 medications to help with various psychological and physical problems: She had been on antidepressants since 5th grade. By 17, both her hip and ankle joints had completely deteriorated due to juvenile rheumatoid arthritis. And by 22 she was diagnosed with bipolar type 11, hypersomnia, lyme disease, psoriasis and eczema.

Early on she didn’t believe that diet could treat serious issues. But that changed after she cut out gluten to heal a rash.

This small victory led to experimentation with the ketogenic diet. After some mixed results, she came across the story of a woman who used an all-meat carnivore diet to cure lyme disease. Out of desperation she went all in.

Now, after strict adherence, she claims that all her symptoms are in remission.

Witnessing how successful the lion diet was for his daughter, Jordan Peterson gave it a try. On the popular Joe Rogan podcast Peterson reported, “I lost 50 pounds. My appetite has probably fallen by 70%. I don’t get blood sugar dysregulation problems. I need way less sleep.” He also claimed that his anxiety and depression disappeared, he felt mentaly sharp,“And my gum disease is gone. Like, what the hell?”

Lion Diet as Elimination Diet

The lion diet is a way to remove all problematic foods while sustaining your body with a single nutrient-dense food. This makes you the subject and administrator of your own nutritional study.

The idea is to pay close attention to your body, wait until symptoms abate, and slowly add in other healthy whole foods. You’ll be able to see exactly how they affect you.

When considering that most doctors receive less than 15 hours of nutritional instruction, it’s no wonder that this simple approach to reclaiming your health might seem radical.

There are no pokes, pricks, and procedures that pharmaceutical companies and hospitals can profit from. And you can’t patent a diet.

Yet many studies have shown that elimination diets are clinically effective for inflammatory bowel diseases, IBS, and numerous allergies.

Other studies have found that diet is a key factor in numerous conditions like rheumatoid arthritis, chronic skin ailments, and depression. 6 7

Eliminating dietary variables for these issues puts you back in the driver’s seat of your metabolic health.

In the long term, the lion diet should be modified to meet your micronutrient needs.

Ancestral Eating

Though the lion diet is the most restrictive version of a carnivore diet meal plan, eating only meat isn’t as extreme as it might sound at first.

New research shows that for nearly 2 million years of human dietary evolution, our cavemen ancestors were hyper-carnivorous apex predators fueled almost exclusively by the meat of large animals. 8

Essentially none of the vegetables, nuts, and fruits you see at the grocery store existed. Grains only came on the scene some 7,000 years ago.

Yet, since the dawn of agriculture, human health has gone down the drain. Diabetes, heart disease, cancer, osteoporosis, and other “diseases of civilization” are skyrocketing.

These diseases are essentially non existent for traditional cultures. And they correlate with the global roll out of our modern Standard American Diet. This way of eating is loaded with highly processed meats and grains, added sugars, and industrial oils. All highly inflammatory foods.

What we think of as normal foods are truly an extreme departure from the types of foods we’ve evolved to eat.

By eliminating the foods our ancestors didn’t eat, and consuming only nutrient-rich meat, a lion diet is a way to hit the metabolic reset button.

Foods You Can and Can’t Eat on a Lion Diet

The table below outlines the short list of foods you can and can’t eat on a lion diet menu.

Though all ruminant animal meat is allowed, because of convenience and simplicity, most lion dieters eat an all beef diet.

An all beef diet enhances the elimination protocol. Once symptoms subside you can gradually add in other meats, one at a time.

Ruminants

Pork

Poultry

fish

seafood

Organ meats

Wild meats

Eggs

Dairy

Fruits and Veggies

Beef

Bison

Goat

Lamb

Liver

Heart

Sweetbreads

kidney

bone marrow

spleen

Elk

Venison

Antelope

Lion Diet Benefits

To date, the most extensive study on the Lion diet was conducted by Harvard university and published in 2021.

This large-scale survey gathered data from 2,029 people eating the lion diet for at least six months. [41]

Researchers Dr. Belinda Lennerz and Dr. David Ludwig concluded: “Contrary to common expectations, adults consuming a carnivore diet experienced few adverse effects and instead reported health benefits and high satisfaction.” [1]

Lion diet benefits included

93% improved or resolved obesity and excess weight
93% improved hypertension
98% improved conditions related to diabetes
97% improved gastrointestinal symptoms
96% improved psychiatric symptoms

In addition to the Harvard carnivore study, we have extensive data on the health effects of “very low carb diets” (VLCD). And there’s nothing lower than eating only meat and zero carbs.

Benefits of a Very Low Carb Diet

The popularity of ketogenic diets–of which the lion diet is a version–has soared. Though the science is still coming out, clinical studies have already found that very low carb diets can provide numerous benefits including:

Improvements to blood lipid levels. [2]
Improved insulin sensitivity. [3]
Reduced severity of type 2 diabetes and fatty liver disease
Reduced symptoms and remission of PCOS [4]
Enhancing cancer treatments [5]
Slowing the progression of neurological disorders, epilepsy, Alzheimer’s, and Parkinson’s disease. [6]
Significant weight loss [7]
Reduced carb addiction and cravings for unhealthy processed foods [8]
Reduced inflammation and increased immunity [9] [10]
Greater absorption of fat-soluble vitamins (K, D, E, etc). [11]
Protection of the glycocalyx. A membrane that coats the surface of every cell, and is implicated in many areas of health. Yet easily damaged by sugar intake

Let’s take a deeper look at some of these carnivore diet benefits.

Resets Gut Microbiome and Improves Gut Health

Many people turn to the lion diet specifically to target digestive issues, often reporting powerful positive results.

These results are supported by studies looking at the effects of general keto diets on the gut microbiome.

In 2020 a study published in Cell found that VLCD changed and improved the gut microbiome in ways that reduced bodily inflammation.

The researchers were so impressed that they suggested a VLCD diet as a therapy for autoimmune disorders like leaky gut. [50]

Other studies found that VLCDs benefited gut health in ways that reduced symptoms of multiple sclerosis and epilepsy. [51] [52]

Eliminates Plant Toxins and Antinutrients

We’ve been told that plant foods, specifically veggies, are the key to dietary health. But the truth about plants and health is far more complex.

Like humans, plants have a primary goal of surviving and reproducing. To these ends, they’ve evolved an arsenal of chemicals. These include naturally occurring toxins and compounds that benefit the plants but are harmful to our own bodies.

These compounds include plant toxins and antinutrients like phytic acid, oxalate, phytohormones, and gluten. These antinutrients can cause mineral depletion, hormone imbalances, and even birth defects.

Phytic acid, for instance, is found in many grains and legumes. It can prevent your body from absorbing key nutrients like calcium, zinc, magnesium, iron, and copper while inhibiting digestive enzymes.

Phytoestrogens found in soy have been associated with decreased fertility in both men and women. [2] [3] Scientists have theorized that these fertility-decreasing substances exist to reduce the populations of animals–including humans–that would otherwise eat them. [4]

A lion diet completely eliminates exposure to these potentially harmful chemicals.

Reduces Inflammation

Like other very low-carb diets, a lion diet can reduce markers of inflammation like C-reactive protein and IL-6. The factors contributing to reduced inflammation include: [16] [17] [18]

Eliminating irritating plant-toxins
Improving insulin sensitivity
Increasing intake of omega-3 fats and stable saturated fat
Improving gut/digestive health which is closely connected with inflammatory responses

Numerous studies reveal that VLCDs can significantly decrease inflammation. [19] [20] [21]

A 2013 study in the journal Metabolism comparing a high-fat, low-carb diet to low-fat, high-carb diet found that after 12 weeks, high-fat dieters had lower markers of systemic inflammation.[22]

Though a lion diet is not necessarily high-fat, a well-formulated lion diet will select for the fattiest cuts of meat–more on this later.

Reduces Fiber

Most of us have heard the myth that fiber is essential. Newer research suggests that the opposite may be true. Fiber can, in fact, do more harm than good.

Fiber can be abrasive and fermentable, leading to irritation, inflammation, and harmful bacteria overgrowth.

In 2012 a study in the World Journal of Gastroenterology investigated how reducing fiber affected people with chronic constipation.

Surprisingly, the study found that participants who ate high fiber reported no change in their condition. The participants who completely eliminated fiber showed a significant reduction in gas, bloating, and straining while increasing their frequency of bowel movements! [14]

A 2009 study found that women who ate a high fiber diet had lower hormone levels and a higher incidence of anovulation, a common cause of infertility. 11

An extensive 2007 review of all previous studies found that there is no clinical support for the protective role of fiber against colorectal diseases. 12

Lion Diet Risks

Though the lion diet can offer a vital dietary reset, it’s not without its risks, especially in the long term.

These risks include:

Protein poisoning
Vitamin deficiencies
Excess phosphorus
Reduced thyroid function

It’s important to note that the lion diet is intended to be an elimination diet, and the risks listed above are most likely to show up in the long term.

However, many people who begin on the lion diet want to transition into a more sustainable version of the carnivore diet.

The following tips are here to help you in the short term while setting you up for long term carnivore diet success.

Avoiding Protein Poisoning

Getting more than 35% of your calories from protein can result in protein poisoning.

This occurs because your liver loses the ability to upregulate urea synthesis needed to process high protein loads.

Symptoms of protein poisoning include hyperaminoacidemia, hyperammonemia, hyperinsulinemia nausea, diarrhea, and rare cases, death. [32]

The best way to protect against protein poisoning on the lion diet is to choose fatty cuts of meat like ribeye and short ribs.

Though a bit of a gray area, you may also want to increase fat content by adding beef tallow.

The ideal fat to protein ratio on a keto diet (remember that a lion diet is a version of keto) is 3:1.

That means that if you consume a 2000 calorie diet you’re getting 1500 calories from fat and 500 from protein.

Remember that 1 gram of fat has nearly 2x the amount of calories as protein. So to get a 3:1 ratio in terms of calories, you’ll only need to eat a 2:1 fat-to-protein ratio in term of grams.

Vitamin Deficiencies

Ruminant meats are some of the most nutrient-dense superfoods on earth. And it is possible to fulfill all your nutrient needs by eating just meat.

But some cuts lack essential vitamins and minerals. This is especially true for the muscle meats that most people focus on. In fact, people like Weston A. Price, who studied the diets of indigenous peoples, found that they focused on the fat and organs and often threw the muscle meat to the dogs.

To avoid nutrient deficiencies on any version of the carnivore diet it is important and even essential to incorporate organ meats.

Beef spleen is loaded with vitamin C, and other organ meats like beef brain and beef liver offer significant amounts of zinc and vitamin A.

Getting Organ Meats in Your Diet

Sourcing and cooking high-quality fresh organ meats can be challenging.

One way to get the benefits of organ meats without the hassle is through quality organ meat supplements.

Desiccated liver, and multi-organ supplements provide a tangible energy boost. It’s fair to think of them as a natural multivitamin, but unlike the processed stuff, your body actually absorbs them, especially when combined with a diet high in animal fats.

Though not officially a part of the lion diet, keto bone broth can help with hydration and replenish electrolytes and minerals while reducing instances of carnivore diet constipation, and carnivore diet diarrhea that can be common during the transition.

Excess Phosphorus

Phosphorus is an essential nutrient, but a lion diet means eating over 1000mg of phosphorus a day. This is considered a clinically high amount.

Studies on high phosphorus intake and health outcomes show mixed and inconclusive results.

When looking at all available studies, the general consensus is that if you’re healthy, high phosphorus intake is likely fine.2

Thyroid

Some studies show that long-term ketosis can lead to reduced T3 or thyroid hormone. [2] [3] [4]

One of the reasons for this is that sugar/carbs in your diet signals to your metabolism that you’re in a carbohydrate rich environment. And where fruits grow, so do many animals. So the full message is that you’re in a calorically rich environment.

The contrasting absence of carbs tells your body that you’re in a low caloric environment. The body can respond by slowing your metabolism. This causes the body to retain your body fat in preparation for metabolization into fuel.

One way to prevent this is to gradually re-introduce carbs in the form of low-toxin root vegetables and some low-toxin fruits like berries.

Fasting Hyperglycemia

When eliminating carbs the body can go into a “famine” state. In this state it increases insulin resistance. At the same time, it increases gluconeogenesis (the synthesizing of glucose from protein). These changes are a way for your body to conserve energy and store it as fat.

Together these changes can result in elevated blood sugar–a state called “fasting hyperglycemia. [5] [6] [7]

Though many people report thriving long-term on keto and carnivore diets, some people may want to avoid these concerns by adding in some fruit and low-toxicity tubers.

Lion Diet Shopping List

A lion diet shopping list is usually pretty short. Ruminant animal meat, salt, and water, that’s it!

Food	# of Meals	Lbs per Meal	Total lbs to buy
Boneless short ribs	2	1	2
Tri-tip roast	4	1	4
Beef back ribs	2	1	2
Ribeye Steak	4	1	4
80/20 Ground Beef	2	1	2

1 Week Sample Meal Plan: Lion Diet

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Lunch	Boneless short ribs	Ribeye steak	80/20 ground beef	Ribeye steak	Tri-tip roast	Ribeye steak	Beef back ribs
Dinner	Tri-tip roast	Beef back ribs	Tri-tip roast	Boneless short ribs	80/20 ground beef	Boneless short ribs	Tri-tip roast

Lion Diet: The Bottomline

The lion diet is an all-meat elimination diet made popular by podcaster Mikhaela Peterson and her pop-psychologist father, Jordan Peterson.

It’s an extremely simple diet that calls for eating only the meat of ruminant animals, salt, and water.

Thousands of people have reported using the diet to overcome various chronic ailments and diseases, though no formal clinical studies have been done to date.

The lion diet is intended to be a metabolic reset and is used for only a short period of time before adding back in other foods.

Long term, there are concerns about vitamin deficiencies for people who are not eating nose-to-tail, lots of fat, and vitamin-rich organ meats.

One way to avoid some of the possible risks of a lion diet is to supplement with either fresh or dried organ meats.

Keto Nuts: A Guide to the Best Nuts for a Keto Diet

August 22, 2021/in Carbohydrates, Fats, Meats, Seeds Keto Fats, Keto Foods, Nuts /by Liam McAuliffe

On keto, nuts can provide healthy fats, protein, and important vitamins and minerals. Yet some nuts are also high in carbohydrates. So, choosing the best nuts for a keto diet can be tricky.

In this article, we’ll explore the best keto friendly nuts, while highlighting the nuts that aren’t so keto friendly, and others you’ll want to avoid.

How to Find the Best Nuts for Keto Diet

Virtually all types of nuts contain vitamins, minerals, and healthy fats. Studies show that eating nuts may reduce risk factors associated with heart disease. [1]

However, there are two factors to consider when finding the best nuts for a keto diet:

The ratio of Omega-3 to Omega-6 fats
The total (net) carbs

A diet high in Omega-6’s compared to Omega-3’s can increase inflammation. While some nuts are just too high in carbs to be practical on a keto diet.

Omega-3 to Omega 6 Ratio

While nuts contain healthy fats, they can also contain questionable fats. Some nuts are so high in inflammatory omega-6 PUFA’s that they shouldn’t be eaten too often.

Numerous studies show that humans evolved eating an Omega 3 to 6 ratio of 1:1. Unsurprisingly, this ratio is deal for metabolic health. [21]

Yet our Standard American Diet is drenched in Omega-6 vegetable and nut oils, bringing up our average ratio to 1:16!

Since keto diets take their cues from ancestral ways of eating, it makes sense to limit Omega 6’s as much as possible. Limiting Omega-6 foods may be important to reduce the risk of inflammatory disease.

The chart below illustrates the Omega-3 and 6 content of various nuts. As you can see eating nuts means eating more Omega-6 fatty acids, no matter which variety you chose.

Nut	Fats (g)	Omega 3 (g)	Omega 6 (g)	Omega 3:6 ratio (closer to 1 the better)	Ratio*1000
Hemp Hearts/Seeds	62.7	11	33	.33	333.3
Macadamia nut	100	0.26	1.72	0.1512	151.2
Walnut	73.7	2.51	41.3	0.0608	60.8
Pecans	78.5	1.08	22.487	0.0480	48.0
Pistachio nuts	54.7	0.312	16.23	0.0192	19.2
Hazelnut	69.9	0.1	9	0.0111	11.1
Cashew	59.568	0.08432	10.5808	0.0080	8.0
Pine nuts	92.3	0.15	45.37	0.0033	3.3
Brazil nut	88.4	0.02	27.4	0.0007	0.7
Almonds	73.4	0.01	17.5	0.0006	0.6
Peanuts	72.5	0.01	22.9	0.0004	0.4

Carbs in Keto Nuts

The ketogenic diet is high-fat, low-carb, and moderate protein. Though most nuts are high in fat and moderate protein, some are also high in carbs, making them unsuitable for a keto diet.

The three lowest-carb nuts of all are (per 100g, 3.5oz):

Pecans- 4 grams
Brazil nuts- 4 grams
Macadamias- 5 grams

Make these your first choices when following a low-carb diet .

Nuts that are much higher in carbs include (per 100g, 3.5oz):

Pistachios- 15 grams
Cashews- 22 grams

Low-to-moderate-carb nuts include (per 100g, 3.5oz):

Hazelnuts- 7 grams
Walnuts- 7 grams
Peanuts- 8 grams

8 Keto-Friendly nuts

Here’s our list of the best low-carb nuts for a keto diet, ranked according to their carbohydrate content.

Nut	Carbohydrate per 100g	Amount of nuts per 100g
Pecan	4 grams	65 nuts
Brazil nut	4 grams	20 nuts
Macadamia nut	5 grams	40 nuts
Hazelnut	7 grams	70 nuts
Walnut	7 grams	50 halves
Almond	9 grams	80 nuts
Hemp Hearts	9 grams	5/8 cup
Pistachio	28 grams	160 nuts

1. Pecans

Pecans are a type of tree nut that grows throughout the Southern US and Mexico. In addition to their rich and buttery flavor, pecans they’re loaded with healthy fats, and have a moderate omega 3:6 imbalance when compared to other nuts! This makes pecans on keto a great choice.

A highlight of pecans is their high copper content. Your body uses this crucial nutrient to make red blood cells, maintain nerve cell health, support your immune system, turn carbohydrates into energy, protect against cellular damage, form collagen, and allow your body to absorb iron. 3

You can see the full abundance of nutrients in Pecans below:

Macronutrients	Per 1 Cup (128 grams)	% Daily Value
Calories	922.9	N/A
Fat	92.2 g	N/A on keto
Net carbs	5.1 g	N/A on keto
Protein	11.5 g	N/A on keto
VITAMINS
Vitamin B3 (Niacin)	1.5mg	9%
Choline	52mg	9%
Vitamin E	1.8mg	12%
Vitamin B2 (Riboflavin)	0.1mg	13%
Vitamin B6	0.3mg	20%
Vitamin B5 (Pantothenic acid)	1.2mg	22%
Vitamin B1 (Thiamin) 0.9mg	.9mg	70%
MINERALS
Potassium	525mg	14%
Iron	3.2mg	18%
Phosphorus	355mg	36%
Magnesium	155mg	37%
Zinc	5.8mg	41%
Copper	1.5mg	170%
Manganese	5.8mg	251%

Pecans are low enough in carbs (and high enough in fat) that they may help your body become more insulin sensitive. Making them a great addition to an insulin resistance diet.

A month-long study of 26 people found that those who ate 1.5 ounces of pecans per day had higher insulin sensitivity and lower serum insulin than those who did not. When insulin is low, it’s easier to burn fat for fuel and lose weight. [3]

Another 2018 study found pecans to offer numerous cardioprotective benefits.4

Pecans are also versatile. While they’re a delicious snack all by themselves, they can be used to crust seafood or chicken–boosting fat ratios of these lean meats to keto levels.

And don’t forget about the possibility of keto-friendly pecan pie.

2. Brazil nuts

Brazil nuts are a tree nut that grows in South America. (In Brazil, they’re simply called ‘nuts.’) One ounce of Brazil nuts contains: [4]

Calories	185
Protein	4 grams
Fat	19 grams
Total carbs	3 grams
Fiber	2 grams
Net carbs	1 gram

Brazil nuts stand apart from other nuts for one thing: their selenium content. Just one Brazil nut contains over 100% of your RDV for selenium.

This trace mineral is needed for many physiological functions, notably the proper function of the thyroid. Selenium may also enhance natural fertility. [5]

The Brazil nut’s selenium content also means you shouldn’t eat them too often. Having more than three ounces of Brazil nuts a day, or more than 20 at one time, could lead to selenium toxicity.

3. Macadamia nuts

Are macadamia nuts keto? Clocking in at just 5 grams of carbs per hundred grams, you bet they are.

Macadamia nuts are tropical nuts that originated in Australia. Though many of the macadamia’s sold in stores today are grown in Hawaii. Macadamia nuts are ultra-rich in fat, making them a great inclusion to your keto diet.

An ounce of macadamia nuts contains: [6]

Calories	204
Protein	2 grams
Fat	21 grams
Total carbs	4 grams
Fiber	2 grams
Net carbs	2 gram

Just as important as the macadamia nut’s quantity of fat is its quality. Unlike nearly all other nuts, macadamia’s fat is mostly saturated and contains hardly any PUFA’s.

The saturated fat in macadamia nuts means that it is molecularly stable, unlike unsaturated fat that can become oxidized and inflammatory.

Studies have shown that macadamia nuts can improve cholesterol levels. One 4-week study found that men who got 15% of their calories from macadamia nuts had a 5% reduction in ‘bad’ LDL cholesterol and an 8% increase in ‘good’ HDL cholesterol. [7][8]

In addition to being a delicious snack all by themselves, macadamia nuts can be made into a flour that’s perfect for low-carb high-fat baking.

4.Walnuts

Walnuts are a popular tree nut that grows throughout the US and many other parts of the world. Different walnuts species have different nutritional profiles, but nearly all of them are impressively nutritious.

An ounce of walnuts contains: [9]

Calories	185
Protein	4 grams
Fat	18 grams
Total carbs	4 grams
Fiber	2 grams
Net carbs	2 gram

Walnuts are high in fat, low in carbs, and completely keto friendly. Just like macadamia nuts, walnuts have the powerful ability to simultaneously lower ‘bad’ cholesterol while raising ‘good’ cholesterol.

One six-month study found that people who got 15% of their calories from walnuts had reduced LDL cholesterol levels and healthier blood pressure. [10]

Interestingly, walnuts share the like-supports-like concept seen with organ meats. Walnuts look somewhat like the human brain — and the DHA they contain means they do indeed bolster the brain and improve neuroplasticity.

While delicious all on their own, walnuts can give a boost to keto chocolate and fudge.

5. Hazelnuts

Hazelnuts are the shelled fruit of the hazelnut tree. Renowned for their smooth texture and buttery flavor, hazelnuts can satisfy your food cravings while going easy on your carb count.

An ounce of hazelnuts contains: [11]

Calories	178
Protein	4 grams
Fat	17 grams
Total carbs	5 grams
Fiber	3 grams
Net carbs	2 gram

Hazelnuts are rich in vitamin E and other antioxidants. Their vitamin E content may improve heart health and ward off aging. It may also help optimize cholesterol levels. [12]

A 2010 study found that eating an ounce of hazelnuts per day increased (good) HDL cholesterol while reducing total serum cholesterol levels. [13]

6. Almonds

Are almonds keto? They are, indeed. An ounce of almonds contains just five grams of carbs: [14]

Calories	165
Protein	6 grams
Fat	14 grams
Total carbs	5 grams
Fiber	3 grams
Net carbs	2 gram

Almonds are higher in protein than most other tree nuts. They’re also a great source of antioxidants, including vitamin E and anthocyanidins, that help protect their fat content from becoming oxidized. [15]

Almond intake has been correlated with reduced risks of both heart and cognitive diseases. [16]

On the practical side, almonds are extremely versatile. They can be enjoyed via almond butter, almond milk, or almond-flour-based baked goods.

7. Hemp Hearts

Hemp hearts are the mature seeds of the hemp (cannabis Sativa) plant. They’re rich in protein and, unlike most nuts, have a near-optimal omega 3:6 ratio. An ounce of hemp hearts contains: [17]

Calories	155
Protein	9 grams
Fat	14 grams
Total carbs	2 grams
Fiber	1 gram
Net carbs	1 gram

Hemp hearts also stand apart from the rest because of their protein content; unlike other nuts, they contain all 9 essential amino acids. Studies show that this complete protein may result in normalized blood pressure. [18]

Hemp hearts have a pleasantly crunchy texture that makes them perfect for topping salads or other dishes. They can also be used to thicken up smoothies.

8. Pistachios

Are pistachios keto? While they’re higher in carbs than the other nuts on our list, they can still be a guilt-free part of your keto diet. Just be sure to eat them in moderation — opting for the non-shelled variety of pistachios should help with this.

Calories	159
Protein	6 grams
Fat	13 grams
Total carbs	8 grams
Fiber	3 grams
Net carbs	5 grams

Pistachios are a great source of vitamin B6, a fat-metabolizing B vitamin that keeps cells energized. [19] They’re also a decent source of magnesium, a vital electrolyte that keeps cells relaxed. [20]

What about Peanuts?

Though technically a legume, peanuts are the most popular “nut” out there. Delicious and satiating, and relatively low in carbs, they’re also high in Omega-6’s.

Enjoying peanuts in moderation will help keep diet-related inflammation in check.

Peanuts also contain a perplexing blend of both beneficial and unhealthy compounds. These include:

Phytic acid: Found in many nuts, seeds, and grains, phytic acid binds to iron and zinc limiting their absorption, which may lead to deficiencies.5
Phytosterols: Found in high amounts in peanuts, phytosterols impair your body’s ability to absorb cholesterol from your digestive tract. 6 7
p-Coumaric acid: A polyphenol and antioxidant in peanuts. 8
Resveratrol: Another powerful antioxidant, studies show that resveratrol may reduce your risk of cancer and heart disease. 9
Isoflavones: Another type of antioxidant polyphenol associated with various health benefits. 10

One ounce of peanuts contains:

Calories	164
Protein	7 grams
Fat	14 grams
Total carbs	6 grams
Fiber	2 grams
Net carbs	4 grams

Nut to Avoid: Cashews

With their slightly sweet taste, cashews are one of the highest-carb nuts out there. They’re also one of the easiest nuts to overeat. Besides that, non-organic cashews may have mold and/or mycotoxin problems.

Roasted and Spiced nuts

Roasted and spiced nuts may be tasty, but they’re usually coated in sugar, rendering them not keto-friendly.

Look out for labels like ‘salted caramel,’ ‘honey roasted,’ et cetera. Be sure to read a product’s label to make sure it has no added sugar. Hidden sugars make it nearly impossible to kick your carb addiction.

How to Avoid Overdoing the Nuts on Keto

Nuts are so tasty that they can be easy to overeat, especially salted varieties. [22] Hyperpalatable foods like nuts can drive your body to consume more calories than it actually needs.

And they’re also extremely high in fiber, which, despite popular belief, can cause more harm than good. You can learn more about the fiber myth here.

To keep your nut consumption under control, practice mindful eating. Some strategies to consider can look like:

Select the amount of nuts you’re going to eat beforehand
Place the amount of nuts you’re going to eat in a small bowl
Avoid mindless eating while watching TV, movies, or videos
If your weight loss is slowing, stick with the lowest-carb nuts

Keto Nuts: The Takeaway

All in all, nuts can be a great inclusion to the keto diet. Here are the top 8 keto nuts you can enjoy to your heart’s content:

Pecan
Brazil nut
Macadamia nut
Hazelnut
Walnut
Almond
Hemp hearts
Pistachio

And here are three types of nuts to avoid:

Peanuts
Cashews
Roasted/spiced nuts

When enjoyed in moderation, nuts are generally nutritious and satiating. But in excess they can provide an overabundance of fiber, and some varieties are surprisingly high in carbs.

keto vegetables including spinach mushrooms avocado spread on a table

Keto Vegetables: Your Guide to Low-Carb Veggies

August 21, 2021/in Antinutrients and Plant Toxins, vegetables antinutrients, Keto Foods, Low Carb, plant toxins /by Liam McAuliffe

When consumed in moderation, low-carb keto vegetables can provide a good source of micronutrients like vitamin C, and alkalinity to your keto protocol. And they play a key role in vegetarian keto, vegan keto, and Mediterranean keto diets

Yet, keto means low-carb and all vegetables are mostly carbohydrates and water. So it’s important to be able to sort out high-carb vs. low-carb vegetables.

It’s also important to consider that many low-carb vegetables contain surprisingly high amounts of plant toxins like phytic acid, saponins, and phytohormones. These antinutrients can cause issues including vitamin deficiencies, hormone imbalances, and leaky gut.

Unfortunately, most guides to keto veggies give the simple rule of choosing above ground veggies for their low carbs. Yet, these are often the veggies with the most toxins and antinutrients. While below ground veggies like sweet potatoes have lower toxin levels, but more carbs.

When choosing your keto veggies, there’s more than just the carb count to consider.

In this article, we’ll explore the best veggies for keto, and others to steer clear of while taking into account their toxin and antinutrient concerns and how to reduce them.

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What is Keto?

Keto is a high-fat, low-carb, moderate-protein diet. Its clinically studied benefits include weight loss, reduced inflammation, increased energy, enhanced clarity, freedom from carb addiction, and more. 1

Keto requires cutting carbs to less than 25 grams per day, at least when starting out. Restricting carbs and boosting fat switches your body from relying on carbs for energy, to breaking down fat into ketones.

When the levels of ketones in your blood become elevated, you’re in ketosis.

Once your body becomes keto adapted, studies show that you may be able to increase your carbs by up to 60 grams per day. [1] This means the opportunity to add more keto vegetables.

Let’s start off with a look at the most popular and lowest carb keto vegetables

Above Ground Keto Vegetables

Above ground vegetables, as you might expect, are veggies that grow above ground. Some “veggies” on this list are actually fruits, but function primarily as vegetables so they are included in this list. Some of the best keto veggies are:

Arugula
Romaine Lettuce
Spinach
Avocado (technically a fruit)
Asparagus
celery
Cucumber (technically a fruit)
Eggplant
Tomato (technically a fruit)
Zucchini
Cabbage
Cauliflower
Kale
Broccoli
White Mushrooms
Green beans
Brussel sprouts
watercress
swiss chard
Bell Pepper (green/yellow/red)

You’ll note that tomatoes and peppers, fruits that are commonly misidentified as vegetables, are also on this list. Tomatoes can boost carbs pretty quickly, so should be used seldomly.

Keto Root Vegetables

When it comes to keto-friendliness, keto root vegetables are a different story. Most of them are too high in carbohydrates to be routinely compatible with the keto diet. Some can make the cut, while others can be enjoyed once in a while, or as part of the cyclical ketogenic diet.

Above-ground vegetables include:

Sweet potatoes
Potatoes
Celeriac
Rutabaga
Beetroot
Parsnips
Onions
Carrots
Fennel
Radishes
Jicama

Below ground veggies often contain more soluble fiber while providing less insoluble fiber than above ground veggies. Despite the myths that insoluble fiber is good for your gut, studies show that just the opposite may be true.

This means that you may want to limit your keto vegetable intake to root vegetables once you become keto adapted and able to occasionally tolerate more carbs.

This way of eating is in alignment with evolutionary dietary patterns. Recent research reveals that for nearly 2 million years our cavemen ancestors ate mostly meat along with some roots and fruits.

Essentially, none of the above ground vegetables listed here even existed. They’ve all been recently bred from nearly inedible plants.

You can learn more about fiber myths and truths here.

Top 8 Keto Vegetables

Though root vegetables may be the lowest-toxin food, they do cut into your carb allowance pretty quickly, which is why none of them are featured in our top 10 keto vegetables. These include:

Asparagus
Avocado
Brocolli
Brussel sprouts
Cabbage
Cauliflower
Kale
Zucchini

1. Asparagus

Asparagus is a savory, nutritious, and ultra-low-carb veggie. It’s also rich in antioxidants and other micronutrients.

Nutrition breakdown

Asparagus macronutrients

1 cup asparagus
Calories	27
Total fat	0.2 grams
Saturated fat	0.1 grams
Trans fat	0.0 grams
Cholesterol	0 milligrams
Sodium	3 milligrams
Carbohydrates	5 grams
Sugar	2.5 grams
Protein	2.9 grams

Asparagus micronutrients

Vitamin C	12%
Iron	16%
Magnesium	4%
Vitamin B6	5%
Calcium	3%

Toxins/Antinutrients

Asparagus is high in purines, which may be problematic for people who are predisposed to gout. On the bright side, asparagus is among the lowest-lectin vegetables. [2]

How to prepare

Asparagus and fatty sauces are a match made in culinary heaven. Boil your asparagus until soft, then fry it in healthy keto fats like coconut oil, butter, and ghee . When it’s almost ready, add a homemade bearnaise sauce to make a meal of it!

2. Avocado

Avocado is technically a fruit — but functionally speaking, it’s one of the healthiest and keto-friendliest vegetables out there. Avocado is rich in healthy monounsaturated fats that have been correlated with increased insulin sensitivity and reduced inflammation. [3]

Nutrition Breakdown

Avocado macronutrients

1 avocado
Calories	322
Total fat	29 grams
Saturated fat	4.3 grams
Trans fat	0 grams
Cholesterol	0 milligrams
Sodium	14 milligrams
Carbohydrates	17 grams
Net Carbs	4 grams
Sugar	1.3 grams
Protein	4 grams

Avocado Micronutrients

Vitamin C	38%
Iron	7%
Magnesium	16%
Vitamin B6	30%

Toxins/Antinutrients

Avocado’s pit and skin contain a toxin called persin, but thankfully, we humans are the only mammal that can tolerate small amounts of persin without problem. [4]

Avocado may also negatively effect people who are allergic to latex. In fact, 30-50% of people who are allergic to natural rubber latex, are also hypersensitive to some to certain fruits, especially avocado.5

How to prepare

For people not subject to latex fruit syndrome, avocado doesn’t need any special preparation and can be eaten fresh. We recommend it as a topping to scrambled eggs.

3. Broccoli

Broccoli is high in vitamin C, sulforaphane, and other aging-fighting antioxidants. [5]

Broccoli is also versatile. If you’re new to keto, it makes a great substitute for pasta, beans, or other starches.

Nutrition Breakdown

Broccoli Macronutrients

Calories	266
Total fat	9.9 grams
Saturated fat	2.6 grams
Trans fat	0.0 grams
Cholesterol	296.1 milligrams
Sodium	126.6 milligrams
Carbohydrates	3 grams
Net Carbs	3 grams
Sugar	0 grams
Protein	39 grams

Broccoli micronutrients

Vitamin C	1%
Iron	59%
Magnesium	11%
Phosphorus	38%
Zinc	42%
Copper	46%
Thiamine	92%
Riboflavin (B2)	158%
Niacin	76%
Vitamin B6	44%
Vitamin B12	143%

Toxins/antinutrients

Broccoli contains small amounts of goitrogens, which are natural thyroid inhibitors. [6] If you’re experiencing thyroid issues it may be best to choose a different keto veggie.

How to prepare

Steaming broccoli is a great way to minimize its antinutrient profile. Once steamed, load your broccoli with cheese and tallow to achieve your macronutrient ratios.

4. Brussels Sprouts

Brussel sprouts are as keto-friendly as they are delicious. While slightly higher in carbs than other above-ground veggies, nearly half of these carbs come in the form of fiber, so they don’t count against your net carb intake.

Nutrition Breakdown

Brussel sprouts macronutrients

Brussel sprouts (1 cup)
Calories	38
Total fat	0.3 grams
Saturated fat	0.1 grams
Trans fat	0.0 grams
Cholesterol	0 milligrams
Sodium	22 milligrams
Carbohydrates	8 grams
Net Carbs	5 grams
Sugar	1.9 grams
Protein	3 grams

Brussel sprouts micronutrients

Vitamin C	124%
Iron	6%
Magnesium	5%
Vitamin B6	10%

Toxins/antinutrients

Like many other cruciferous vegetables, brussel sprouts contain large amounts of goitrogens and nitriles. These two types of antinutrients have anti-thyroid properties. [7] Some nutritionists speculate that occasional goitrogen intake has a hormetic effect — i.e, what doesn’t kill you makes you stronger — but more research is needed on this topic. [8]

How to prepare

Studies show that cooking Brussel sprouts slashes the bioavailability of its goitrogens in half. So be sure to cook your brussel sprouts well, frying them in butter or ghee. or baking them into a fat-filled bacon loaded casserole are winning combos. Fermentation also reduces the antinutrient profile. [9]

5. Cabbage

Cabbage is another keto-friendly crucifer that really transforms when properly prepared.

Rich in vitamin C and other antioxidants, cabbage is also a good choice for those who are watching their calories (not that you’ll likely need to on a keto diet). Cabbage was once thought of as a type of cure-all — throughout the middle ages it was recommended for everything from chronic pain to snake bites. [10]

Nutrition breakdown

Cabbage macronutrients

Cabbage (1 cup shredded)
Calories	17
Total fat	0.1 grams
Saturated fat	0.0 grams
Trans fat	0.0 grams
Cholesterol	0 milligrams
Sodium	13 milligrams
Carbohydrates	4.1 grams
Net Carbs	2 grams
Sugar	2 grams
Protein	0.9 grams

Cabbage micronutrients

Vitamin C	42%
Iron	1%
Magnesium	2%
Vitamin B6	5%

Toxins/Antinutrients

Like other cruciferous vegetables, cabbage is high in goitrogens that can inhibit thyroid function and increase one’s risk of thyroid cancer. [11]

How to prepare

The best way to prepare cabbage is probably also the most traditional way: by fermenting it into sauerkraut.

Fermentation reduces both goitrogen and nitrile content and introduces plenty of beneficial enzymes. [12] Cabbage is also great when slow cooked, perhaps as part of a homemade bone broth.

6. Cauliflower

Cauliflower is one of the most functional keto veggies. It provides a worthy replacement for carb-based dishes like rice or pasta.

With its alkalizing pH, an array of antioxidants, and high vitamin C content, cauliflower is also especially nutritious.

Nutrition breakdown

Cauliflower macronutrients

Cauliflower (1 head)
Calories	146
Total fat	1.6 grams
Saturated fat	0.4 grams
Trans fat	0.0 grams
Cholesterol	0 milligrams
Sodium	176 milligrams
Carbohydrates	29 grams
Net Carbs	17 grams
Sugar	11 grams
Protein	11 grams

Cauliflower micronutrients

Vitamin C	472%
Iron	13%
Magnesium	22%
Vitamin B6	55%
Calcium	12%

Toxins/antinutrients

Cauliflower’s status as a cruciferous vegetable means it contains some goitrogens along with sulforaphane. [13]

Sulforaphane can have an antibiotic effect that may help reduce bacterial, fungal, and viral infections in the intestines. Yet it exists in the first place as a natural pesticide that kills predatory bugs. This makes it a double-edged sword capable of attacking our mitochondria and causing cellular damage to our bodies. Though researchers like to sing the praises of this plant toxin, it’s likely best enjoyed in small doses.

How to prepare

Cauliflower can be delicious whether you keep things simple and steam it use it as a keto pizza crust!

7. Kale

Kale is slightly higher in carbs than other leafy greens, though most of its carbs come from fiber. Yet kale is also versatile and fairly nutritious, providing a high amount of vitamin C.

Nutrition breakdown

Kale macronutrients

Kale (1 cup)
Calories	33
Total fat	0.6 grams
Saturated fat	0.1 grams
Trans fat	0.0 grams
Cholesterol	0 milligrams
Sodium	25 milligrams
Carbohydrates	6 grams
Net Carbs	3 grams
Sugar	0 grams
Protein	2.9 grams

Kale micronutrients

Vitamin C	134%
Iron	5%
Magnesium	7%
Vitamin B6	10%
Calcium	10%

Toxins/antinutrients

Kale contains oxalates that can cause inflammatory symptoms and even kidney failure in some people. So make sure to cook your kale to reduce these compounds!

How to prepare

Bake it into kale chips, or sauté it in butter, tallow, or ghee. To avoid oxalate-cookware interactions be sure to cook your kale in glass. [14]

8. Zucchini

Zucchini is a low carb, low calorie, highly satiating keto veggie. Zucchini is delicious almost regardless of how you prepare it — it can be baked into bread, grated into salad, and more.

Nutrition breakdown

Zucchini macronutrients

1 zucchini
Calories	33
Total fat	0.6 grams
Saturated fat	0.2 grams
Trans fat	0.0 grams
Cholesterol	0 milligrams
Sodium	16 milligrams
Carbohydrates	6 grams
Net Carbs	4 grams
Sugar	4 grams
Protein	2.4 grams

Zucchini micronutrients

Vitamin C	58%
Iron	3%
Magnesium	8%
Vitamin B6	15%
Calcium	3%

Toxins/Antinutrients

Like most other plants in the gourd family, zucchini is pleasantly low in antinutrients.

How to prepare

One of the best ways to enjoy zucchini is also the simplest: just cut it into slices and add some olive oil, salt, or pepper. And if you’re feeling more creative, you can always try your hand at making zucchini bread or pasta.

Keto Veggies FAQ

Are Carrots Keto?

While carrots are high in carbs, most of these carbs take the form of fiber. Some experts believe that carrot fiber is uniquely antibacterial. [15] Perhaps it’s no surprise that the traditional french diet includes carrot and olive oil salads prior to meals.

If you enjoy carrots, you don’t have to cut them out entirely — just be sure to enjoy them in moderation.

Are Green Beans Keto?

Yes, green beans are keto. A half-cup serving contains just 2 grams of net carbs.

Is Broccoli Keto?

Yes, broccoli is low-carb and keto-friendly. Just beware of the sulforaphane content and be sure to cook your broccoli.

Is Squash Keto?

Squash contains more starchy carbohydrates than most vegetables, but small amounts of it can fit into your keto diet with ease.

Is Corn Keto?

Corn is relatively high in carbs — and also high in antinutrients. We don’t recommend corn on the keto diet.

Is Yellow Squash Keto?

Yes, yellow squash is indeed keto-friendly. A full cup of it contains only 0.4 grams of net carbs.

Why You May Want to Limit Veggies on Your Keto Diet

Even low-carb, keto-friendly vegetables aren’t without their faults. Eating an excess of these veggies can provide your body with too many plant toxins and too much fiber.

Plant Toxins and Antinutrients

A diet high in certain raw and cooked vegetables can lead to net nutrient loss. That’s because the antinutrients in these veggies block nutrient absorption — including the absorption of their own nutrients and the nutrients from other foods.

That’s why, for instance, only 1.7% of the iron in cooked spinach is absorbed by your body. The popeye-spinach connection is but a myth. 3

Excess Fiber

Contrary to what you may have heard, fiber isn’t universally beneficial. Eating too much fiber is arguably worse than eating none. Studies show that excess fiber sits in the gut and ferments over time, which can lead to SIBO or other bacterial overgrowths.

High fiber intake has even been correlated with increased risks of colon cancer. [16] See our Fiber Myths article for a more in-depth look at this topic.

Keto Vegetables: The Bottomline

Vegetables, even the low-carb variety are mostly carbs and water. And they also contain toxins and antinutrients that can negatively affect your health.

Yet, when consumed in moderation, low-carb keto vegetables can provide a good source of micronutrients like vitamin C, and alkalinity to the keto diet.

Perhaps just as importantly, keto veggies offer some variety to your meals. Just don’t neglect the fact that keto veggies are best used as a vehicle for keto fats.

healthy indegenous woman smiling with fish in the background

The Weston A. Price Diet: Traditional Wisdom for Modern Life

August 17, 2021/in Keto, Carnivore, Nutrition Ancestral Diet, Animal fats, Healthy Fats, Organ Meat, Organ meat supplements /by Liam McAuliffe

The Weston A. Price diet is a way to apply ancient dietary wisdom to modern life.

Dr. Weston Price (1870-1948) was a dentist who traveled to many of the most remote parts of the world to study the health and diets of traditional peoples.

His initial goal was to discover the secret to the excellent dental health of the ancient cultures he encountered. But the dietary wisdom that has become the Weston A. Price diet, can benefit the whole person.

Improved heart health, skin health, cognition, mood, and energy, along with reducing inflammation and autoimmune disorders are some of the key benefits of the Weston A. Price diet.

In this article, we’ll explore the origins of the Weston A. Price diet, along with its central principles and guidelines.

[TOC]

Origins of the Weston A. Price Diet

From the early 1920’s to 1930’s Dr. Price traveled around the world studying the health of populations that lived and ate in traditional ways. His journeys introduced him to both Eastern and Western traditional cultures.

These included Gaelic communities in the Outer Hebrides, Native Americans in the Colorado Rockies, Indigenous tribes in South America, Polynesian Islanders, African tribes, the Aborigines of Australia, and Maori of New Zealand.

Traditional Diets and Dental Health

In each of these populations Weston Price found an absence of cavities and tooth decay, straight teeth and wide attractive smiles, and an absence of the so-called “diseases of civilization” including heart diseases, cancer, osteoporosis, diabetes, and autoimmune diseases.

He concluded that tooth decay and deformed dental arches that caused overcrowded and crooked teeth were not defects inherited from genetics, but the result of nutrition deficiencies in modern diets.

He came to this conclusion after discovering similar levels of dental disease across traditional peoples, and when compared to the modernized members of each culture.

In the table below you can see a comparison between the percentage of teeth affected by caries (cavities) in traditional vs. modernized groups:

	Traditional	Modernized (1930’s)
Swiss	4.60	29.8
Gaelics	1.20	30.0
Eskimos (Inuit)	0.09	13.0
Native North American	0.16	21.5
Seminole Indians	4.00	40.0
Melanesians	0.38	29.0
Polynesians	0.32	21.9
Africans	0.20	6.8
Australian Aborigines	0.00	70.9
New Zealand Maori	0.01	55.3
Malays	0.09	20.6
Coastal Peruvians	0.04	40.0+
High Andes Indians	0.00	40.0+
Amazon Jungle Indians	0.00	40.0+

Nutrients in Traditional vs. Modern Diets

To discover the secret to glowing dental health and absence of disease, Dr. Price analyzed the foods that these traditional societies ate. He found that that traditional diets provided:

400% more water-soluble vitamins like C, various B vitamins, along with calcium and other minerals.
1000% more fat-soluble vitamins from animal foods like pasture-raised dairy, ghee, tallow, lard, fish roe, oysters, organ meats, and eggs

Note that on the Weston A. Price diet, these are the same cholesterol and saturated fat rich foods that are demonized by the modern nutritional establishment.

The table below shows a more thorough breakdown of traditional vs. modern diets:

Traditional Diet	Modern Diet
Abundance and variety of fat-soluble “activator” vitamins	Very few fat-soluble vitamins
Organ meats preferred over muscle meats	Muscle meats preferred, no organ meats
Fatty meat (ribeye, pork belly) preferred over lean meats	Lean meats (chicken breast, tenderloin) preferred over fatty meats
Natural highly saturated animal fats	Processed Partially Unsaturated (PUFA) vegetable oils
Pasture-raised and wild animals	Confined, factory-farmed animals
Raw, full-fat, and fermented dairy products	Ultra-Pasteurized low-fat dairy products
Bone broths	MSG, artificial flavorings, processed soups
Fruits from seasonal wild sources, rich soil	Industrial GMO fruit from depleted soil, consumed year-round
Grains and legumes soaked and/or fermented	Grains refined, and/or extruded
Soy foods given long fermentation, consumed in small amounts	Soy foods industrially processed, consumed in large amounts
Honey	Refined sweeteners
Lacto-fermented vegetables	Processed, pasteurized pickles
Lacto-fermented beverages	Modern soft drinks and high glycemic juices
Unrefined salt	Refined salt
Vitamins occurring naturally in whole foods	Synthetic vitamins taken alone or added to foods
Traditional cooking methods	Microwave, Irradiation
Traditional seeds, open pollination	Hybrid seeds, GMO seeds

Fat-Soluble Activators in the Weston A. Price Diet

Dr. Price’s discovery of the presence and function of fat-soluble vitamins, A, D, and K2–what at the time Dr. Price called “activator x”– became the crux of the Weston A. Price diet.

Dr. Price named these vitamins “fat-soluble activators,” because they activate our body’s ability to absorb minerals and utilize proteins.

Without fat-soluble vitamins A, D, and K2, your body cannot absorb or use the vitamins and minerals we get from food, no matter the quantity we consume.

The absence of these activators in our modern diet based on lean meats, added sugar, grain flour, and vegetable oil, is likely why vitamin supplements have been routinely shown to have zero, and even negative benefits.

A 2020 review of all available studies concluded that “The results of large-scale randomized trials show that, for the majority of the population, there is no overall benefit from taking multivitamin supplements. Indeed, some studies have shown increased risk of cancers in relation to using certain vitamins.” 3

Activator X

At the time of Dr. Price’s research, he discovered that all traditional peoples consumed a nutrient that he called “activator X.”

Activator X is found in foods on the Weston Price diet including:

fish liver
fish eggs
oily fish
organ meats
grass-fed butter
shellfish.

Nowadays this mysterious nutrient is believed to be vitamin K2 in the form known as MK-4. This version of K2 found only in whole animal foods. Most other K2 is produced by bacterial synthesis and functions differently in the body.

Below is a table of K2 MK-4 abundant foods:

Modern science is confirming the importance attributed to K2 on the Weston A. Price diet. Science now tells us thatK2 MK-4 is quickly absorbed in the body where it’s stored in the brain, face, sternum, salivary glands, testes, pancreas, eyes, kidneys, bones, arteries, veins and other tissues.

From these regions it’s used in a function similar to a hormone–leading researchers to refer to it as both a vitamin and a hormone. K2 binds to intranuclear receptors, activating a plethora of genes and K-dependent proteins (VKDP). And it’s likely that there are other as-yet-to-be-discovered functions. 4 5

Vitamin K2 plays an important role in:

Bone growth and density
Facial development
Healthy teeth
Reproductive health
protection against inflammation and calcification of the arteries,
myelin synthesis
Cognitive ability and learning capacity.

Additionally, K2 works synergistically with the other fat-soluble vitamins: Vitamins A and D signal cells to create certain proteins which are then activated by vitamin K2.

This synergy of these 3 vitamins is likely a key factor in vitamin A, D, or K2 toxicity that occurs when each is consumed alone, and in the unbalanced quantities, you get in supplements.

All three vitamins must be consumed together to avoid deficiencies and toxicity.

The importance of K2 in the Weston A. Price diet is underscored by the alarming decrease in bone health in the modern world.

A 2018 study by the Mayo Clinic found that ‘compared with 30 years ago, forearm fractures have risen more than 32% in boys and 56% in girls’. 6

At the same time, studies show strong associations between decreased bone mineral density and increased risk of heart disease.

Vitamin A

As we’ve explored above vitamin A is a vital activator in protein metabolism. But that’s only the tip of the iceberg.

Modern analysis has revealed that vitamin A is a key factor in:

Preventing birth defects
Infant and child development
Production of sex and stress hormones
Thyroid health
Eye health
Skin and bone health

In our modern lives there are numerous factors that deplete Vitamin A, including:

Chronic stress,
heavy exercise
exposure to industrial pesticides and chemicals
excess protein consumption from too much lean meat, low-fat dairy, and protein powders

It’s worth noting that many plant foods are advertised as containing vitamin A. Yet, these are in the form of carotenes–not a true vitamin A. Carotenes are precursors that the body has to convert into vitamin A, which we’re not very efficient at. This conversion is especially difficult for infants, people with diabetes, thyroid issues, and intestinal issues,

The takeaway: Get our vitamin A from animal sources where it’s found in bioavailable forms alongside synergetic activators.

Vitamin D in the Weston A. Price Diet

Modern science has also affirmed the vital roles that vitamin D play in our physiology, these include 7:

absorption of calcium and phosphorus
supporting immune function
growth of bones and teeth

The body can synthesize the majority of the vitamin D it needs from sunshine, but this is only possible year-round for people living within 35 degree latitude lines. In America, this constitutes the South and south West of the country. Above these lines it becomes crucial to get your vitamin D from diet.

Whole foods are always the best option because of the presence of the co-activators, but supplementation is also effective.

Molecular Fertility vitamin D3 with VESIsorb® technology is a high quality vitamin D supplement option that can be up to 600% more absorbable than other options.

Pasture-Raised Animals in the Weston A. Price Diet

The traditional societies who benefited from the abundance of these fat-soluble vitamins got them mainly from wild and pasture-raised animals sources.

Studies looking at the composition of New Zealand cattle that graze year-round on fresh green grass show the superior nutrition of pastured meat.

Let’s take New Zealand beef liver as an example. When compared to factory-farmed U.S. cattle, pasture-raised beef liver offers:

459% more vitamin A
96% more vitamin B1
72% more iron
44% more vitamin B5
43% more vitamin B12

Natural sunlight and fresh green pasture are critical for the production of vitamin A, D, and K2 in muscle and organ meat, fat, and butterfat.

Supplements on the Weston A. Price Diet

Due to the difficulty of sourcing true pasture-raised pork, beef, dairy, and eggs, Dr. Price recommended supplementing with:

Cod liver oil for vitamin A and D
Butter from pasture-raised cattle for K2. He championed a type of vitamin-rich butter called “butter oil” made at low temperatures from grass-fed cows.

We recommend the VIVOMEGA fish oil supplement. It offers the highest purity standards on the market–a crucial factor now with the toxification of our oceans. It’s also sustainably harvested from wild Norwegian caught anchovy, sardine, and mackerel. It also offers 2X the concentration of standard fish oil.

Organ Meat Supplements on a Weston A. Price Diet

Though organ meat supplements didn’t exist during Weston Price’s lifetime, they’ve become a crucial part of many formulated modern diets.

You can learn more and compare bone marrow supplements, multi beef organ meat supplements, and beef liver supplements here.

Doctor Kiltz’s Nutritional Solutions offers a high-quality line of organ meat supplements harvested from grass-fed New Zealand cattle.

According to Dr. Price, traditional peoples consumed liberal amounts of these nutrient-dense superfoods to support fertility, infant development, and lactation.

While adults prized these foods to support immunity, energy, and overall well-being.

Weston A. Price’s 12 Principles of Traditional Diets

No industrially processed foods such as white flour, refined sugar, or high fructose corn syrup, canned foods, pasteurized milk, vegetable oils (other than olive oil), protein powders, synthetic vitamins, artificial preservatives, flavors, or colorings.
All traditional diets center on whole animal foods. These include the fat, organs and muscles of wild and ruminant animals, fish and shellfish, fowl, sea mammals, eggs, milk, reptiles, and insects.
Traditional diets entailed eating the whole animal, nose-to-tail: muscle, organs, bones and fat, with the organ meats and fats preferred.
The diets of healthy, nonindustrialized peoples contain at least 400% more minerals and water-soluble vitamins. And 100% more fat-soluble activator vitamins A, D, and K2.
Though all traditional diets featured cooked food, they also ate a portion of their animal foods raw.
Traditional diets feature foods high in enzymes and beneficial bacteria from lacto fermented dairy, meat, fruit, and vegetables.
For traditional societies that ate seeds, grains, and nuts, they were soaked, sprouted, fermented or leavened to neutralize naturally occurring plant toxins and antinutrients like phytic acid, oxalate, phytohormones, and gluten. Without being processed out of food these antinutrients can cause mineral depletion, hormone imbalances, and even birth defects. n
Fat accounted for 80 to 30% of calories coming mostly from animal sources. A maximum of only 4% of calories came in the form of polyunsaturated fats–mostly from grain and legumes.
Equal amounts of omega-6 and omega-3 fatty acids.
Salt was a feature in all traditional diets
Animal bones are used in all traditional diets, most often in nutrient-rich bone broths.
Traditional cultures make special efforts to ensure the health of future generations by supplying nutrient-rich animal foods for parents trying to conceive, pregnant women, and developing children. They also practiced spacing the births of children and teaching dietary ideals to their young.

Guidelines of the Weston A. Price Diet

Eat only unprocessed, non-industrial foods.
Animal foods like meat, organs, dairy, and eggs should come from pasture-raised animals.
Fish and shellfish should be wild-caught and harvester from unpolluted waters.
Dairy products should be full-fat whole foods, preferably from in raw and fermented forms like yogurt, cottage cheese, kefir etc.
Liberally consume whole animal fats like tallow, lard, and butter.
If consuming vegetable oils, use only traditional varieties like extra virgin olive oil, and coconut oil.
Get at least 10,000 IU vitamin A and 1,000 IU vitamin D per day from cod liver oil.
Soak and sprout all grains and legumes. Do not eat refined flours.
Regularly consume lacto-fermented dairy, fruit, and vegetables.
Regularly consume bone broths from healthy pasture-raised animals.
Use unrefined salt along with herbs.
For dressings use apple cider vinegar and olive oil.
Use only small amounts of traditional sweeteners like honey and date syrup.
Consume only small amounts of unpasteurized wine and beer.
Use only iron, steel, or enameled cookware.
If supplementing use only those from natural whole foods.
Get enough sleep and do plenty of low-impact exercises like walking, yoga, and swimming

Cultivate positive thoughts like gratitude and practice forgiveness.

Weston A. Price Diet: The Takeaway

The Weston A. Price diet is a way of integrating ancestral dietary wisdom into our modern lives.

The eating patterns that Dr. Price championed came from his studies among non-industrialized people around the world. These people exhibited physical health and vitality that appears incredible when compared to the health of modern industrialized populations.

Dr. Price tracked the robust health of these traditional cultures to the foods they ate–specifically foods rich in fat-soluble activator vitamins A, D, and K2.

He found that traditional diets contained 400% more water-soluble vitamins and 1000% more fat-soluble vitamins than the Standard American Diet of his time.

With a focus on high fat and cholesterol-rich animal foods like organ meats, saturated animal fats, and full-fat dairy, the Weston A. Price diet runs contrary to the most persistent modern dietary recommendations.

Yet for the first time, modern research is baring out the truth of his observations and recommendations.

Keto Yogurt: 6 Best Low Carb Yogurt Brands

August 16, 2021/in Carbohydrates, dairy, Fats, Meats Carnivore Diet Foods, Dairy, Healthy Fats, Keto Foods /by Liam McAuliffe

Yogurt can offer numerous health benefits stemming from its probiotics, protein, calcium, and healthy fats. Yet yogurt also contains carbs. This all begs the question, is yogurt keto? And, better yet, is there such a thing as keto yogurt?

Thankfully, there are indeed keto-friendly yogurt options recently appearing on store shelves.

In this article, we’ll explore the role of yogurt on keto, and review some of the best low-carb yogurt brands on the market.

[TOC]

Yogurt on Keto?

Keto is a high-fat, low-carb, and moderate protein diet. So, when people ask if they can have yogurt on keto, they’re usually asking if yogurt has keto-friendly macronutrient ratios.

Beware! Most supposedly keto-friendly yogurt companies advertise their products as low-carb. But this can be misleading. Many low-carb, “keto friendly” yogurts are extremely high in protein, yet low in fat.

Too much protein is an issue because your body will turn excess protein into blood sugar (glucose) in a process called gluconeogenesis. This can kick your body out of ketosis.

Keto Macronutrient Ratios

The standard keto macronutrient ratio for beginners is:

80% calories from fat
15% calories from protein
5% calories from carbs

For most people, this means consuming less than 25 grams of carbs per day.

If you’re aiming for an intake of 2,000 per day, a keto macronutrient breakdown looks like:

178 grams of fat
75 grams of protein
25 grams of carbs

Gram-for-gram, this works out to around 2.5:1 fat to protein ratio.

However, once you’ve reached sustained ketosis for a few weeks, it is possible to moderately increase carbs without interfering with your body’s ability to produce ketones.

A 2004 study of 50 women found that after two weeks on a keto diet, most participants were able to increase the carbs they ate from the initial 20 grams, to between 40-60 grams per day and still remain in ketosis.2

Your exact upper carb limit will depend on your weight, level of activity, and unique metabolism.

Carbs in Yogurt on Keto

Yogurt is made from milk combined with an active culture i.e. beneficial bacterias/probiotics. Though these bacterias feast on most of the carbs (lactose) in milk, they still leave some carbs behind.

The amounts of carbs in yogurt depend on three key factors:

The original fat content of the milk (0%-17%)
How much of the remaining lactose has been strained out of the yogurt
If more carbs have been added back in in the form of sweeteners, fruit, and gum thickeners

For instance, low-fat yogurts are bulked and thickened with sugar and gums. While greek yogurt and Icelandic skyr have much of the carbs and liquid strained out, boosting the protein content.

How Many Carbs in Yogurt?

The chart below shows how many carbs you consume in popular nonfat, low-fat, Greek, and keto yogurt options

Carbs in Keto-Friendly Yogurt

Nutrients Per 1 cup (245 grams)	Alexander Farms Organic A2 6% Milkfat Yogurt	Cocojune Organic Cultured Coconut Yogurt	:ratio “Keto Friendly Vanilla” (made with non-fat milk and avocado oil)	Peak 17% milkfat “Triple Cream Yogurt” – Plain
Fat	16.3g	36g	24.5	38.4g
Saturated Fat	11.5g	30g	9.8g	22.4g
Carbs	13g	12g	3.25	6.4g
Protein	10g	4g	24.5	12.8
Fat:Protein Ratio by grams	1.6:1	9:1	1:1	3:1

High-Carb and High-Protein Yogurts

Nutrients Per 1 cup (245 grams)	Non-Fat Yogurt with Fruit	Low-Fat Greek Yogurt- Plain	Fage Greek Yogurt- Plain 5% milkfat	Siggi’s 10% milkfat “Triple Cream Icelandic Strained Yogurt” -Vanilla
Fat	0g	5g	12.5g	21.5g
Saturated Fat	0g	2.5g	8.25g	15g
Carbs	38g	10g	7.5g	21.4g
Protein	8g	25g	22.5g	19g
Fat:Protein Ratio by grams	0:8	1:5	1:1.8	1.1:1

When considering the carbs in different yogurts alongside their fat and protein ratios, it’s clear that some types of yogurt are indeed “keto-friendly,” at least as occasional keto snacks. While a select few brands can fly the flag of being a truly keto yogurt.

What is Keto Yogurt?

For a yogurt to be “Keto yogurt” it has to be acceptable as an all-around excellent addition to a ketogenic diet. This means that it doesn’t need to be combined with other fats, or limited in its consumption in order to offer an optimal ketogenic macronutrient ratio.

It is important to note that not all low-carb yogurts are truly keto friendly, even if they advertise that they are.

“Peak” brand yogurt, with 17% milkfat, boasts 38.4 grams of fat per serving, and a moderate 12.8 grams of protein. It is the only yogurt we’ve found that is truly a “keto yogurt.”

With a 3:1 fat to protein ratio and only 6.4 grams of net carbs, it makes an excellent all-round addition to a well-formulated ketogenic diet.

When choosing a keto yogurt always look at the ingredient list. Brands with fewer ingredients offer a less processed product, one without industrial sweeteners and oils.

Remember, fresh yogurt is simply milk and natural cultures. Everything else is an attempt to reduce cost, stimulate your carb addiction, or increase shelf life.

What about Greek Yogurt?

Plain, full-fat (5% or more) Greek Yogurt can be occasionally enjoyed as a keto diet food.

With a nearly 1:2 fat to protein ratio, greek yogurt on it’s own provides an overabundance of protein.

To make Greek yogurt more keto-friendly add a few tablespoons of olive oil to boost the fat content, while still getting the benefits of it’s protein, B-vitamins, and probiotics.

Benefits of Eating Yogurt on Keto

Eating unprocessed, full-fat, low-carb, keto friendly yogurt can offer numerous health benefits including:

Healthy fats and protein for satiety and weight loss
Probiotics for gut health
Reduced inflammation

Healthy Fats and Protein in Keto Yogurt

When it comes to keto, fat is the key. Most full-fat and “triple cream” yogurts offer a highly satiating combine of fat and protein.

Yogurt has been shown to help decrease appetite and promote feelings of fullness that contribute to weight loss. 4 5

The satiating power of full-fat yogurt and cottage cheese makes it an excellent part of many intermittent fasting plans, and for people combining intermittent fasting and keto

Keto Yogurt Can Reduce the Risk of Heart Disease and Obesity

A review of 16 studies found that the consumption of high-fat dairy products like butter can lower your risk of obesity. [10]

One large study reported that men and women aged 45-75 years who regularly consume dairy fat may have a reduced risk of a heart attack. [11]

Keto Yogurt Probiotics For Gut Health

The active cultures in keto yogurt are also called probiotics when considered in the context of our microbiomes–the trillions-strong ecosystem of microorganisms that live in our guts.

Studies show that probiotics play a vital role in essential all our physiological functions, including 7 8 9 10:

Producing neurotransmitters that regulate mood
Balancing hormones that are crucial to reproductive health and a robust metabolism
Immune responses that help you fight off viruses while regulating inflammation throughout the body

Studies show that a keto diet can have transformative positive effects on our microbiome. Supporting these effects with probiotics from keto yogurt may boost these effects.

Reduced Inflammation

A 2020 study published in Cell found that the effects of keto on gut health led to reduced inflammation. The effects were so powerful in fact that the researchers suggested a ketogenic diet for use as a therapy for autoimmune disorders of the gut. [50]

Other studies found that ketogenic diets produced beneficial changes to the microbiome that reduced symptoms of multiple sclerosis and epilepsy. [51] [52]

The probiotics in keto yogurt can support keto’s ability to beneficially reset the microbiome in the short term, while populating it with healthy organisms that will keep it balanced in the long run.

Top 6 Low-Carb Yogurt Brands

After exploring the ingredients and nutrients of over a dozen yogurt brands, we’ve boiled the list of the best low-carb yogurt brands down to the top 5. Here they are in order.

1.Peak “Tripple Cream” Yogurt

Pros: Peak “tripple cream” yogurt packs loads of healthy fat and just the right amount of protein, with minimal carbs for yogurt. It also uses organic milk and cream, a huge plus!

Cons: We could do without the milk protein concentrate and pectin, which is actually a fruit derived carbohydrate. But neither additives seem to appear in high enough amounts to significantly alter the nutrient content.

Ingredients:

Organic milk
Organic cream
Milk protein concentrate
Pectin
Live cultures

2. Alexander Farms Organic A2 “Double Cream Top” Plain Yogurt

Pros: Alexander Farms is the only keto friendly yogurt on the list that is made with A2 dairy. It is also one of the purest yogurts, with only 3 ingredients: organic milk, organic cream, and live cultures.

The A2 in the title refers to an alternative milk protein. Most milk from cows has A1 proteins. People seek out A2 dairy because when digested A1 proteins break down into beta-casomorphin 7. This compound has been linked to cardiovascular and autoimmune diseases. [36] [37] [38] A2 milk protein can be found in all goat, sheep, buffalo milk, even when it isn’t labeled A2.

Cons: Has a relatively high amount of carbs. Consuming an entire cup of Alexander Farms yogurt can account for over half of a 25g daily carb limit. So enjoy in moderation.

Ingredients:

Organic milk
Organic cream
Live cultures

3. Cocojune Organic Coconut Yogurt

Pros: Cocojune offers the second most fat per serving and the highest fat-to-protein ratio of our keto yogurts on the list at 9:1. It also boasts a very “pure” ingredient list for a non-dairy yogurt option.

Cons: The presence of cassava root means 12 grams of carbs per 1 cup, making Cocojune a keto-friendly yogurt that should only be enjoyed in moderation.

Ingredients:

organic coconuts
spring water
organic cassava root
5 premium probiotic cultures

4. Fage 5% Greek Yogurt

Pros: Fage Greek 5% yogurt offers relatively low carbs at only 7.5 grams per cup, or 3 grams per 100gram serving. And the ingredient list is as pure as it comes.

Cons: A nearly 1:2 fat to protein ratio means this yogurt is best enjoyed as part of a higher fat, lower protein recipe or meal plan.

Ingredients:

Grade A Pasteurized Milk
Cream
Live Active Yogurt Cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei)

5. :ratio “Keto Friendly Vanilla”

Pros: The only low carb yogurt brand with “keto friendly” written on the label, :ratio backs up their claim by offering a scanty 3.25 grams of carbs per 245 gram (1 cup) serving.

Cons: The relatively extensive ingredient list raises some serious questions: non-fat milk, pasteurized milk, milkfat, and avocado oil add up to a highly processed product. Avocado oil is likely a cost-cutting addition–milkfat is expensive. Avocado is a highly processed industrial oil, but at least it’s comparatively low in inflammatory PUFA’s at only 10%.

The biggest red flag here is the fact that :ratio calls this stuff “vanilla dairy snack”, which means it doesn’t legally meet the requirements of a true yogurt.

Ingredients:

Pasteurized Ultra-Filtered Nonfat Milk
Pasteurized Milk
Milk Fat
Avocado Oil
Natural Flavor
Salt
Sucralose
Cultures

6. Siggi’s 10% milkfat vanilla “Tripple Cream Icelandic Strained Yogurt”

Pros: Offers one of the highest amounts of fat at 21.5 grams per cup (245g), with moderate amounts of protein at 19 grams for a decent 1.1:1 fat to protein ratio.

Cons: Quite high in carbs thanks to added agave nectar. Siggi’s triple cream yogurt should only be enjoyed in small amounts, or augmented with heavy cream. We wish they’d offer a plain “triple cream” option, but for now they’re all flavored and sweetened.

Ingredients:

Pasteurized Whole Milk
Pasteurized Cream
Organic Agave Nectar
Madagascar Bourbon Vanilla
Fruit Pectin
Live Active Cultures

Alternatives to High-Fat Low-Carb Cultured Dairy Products?

As you can see, all yogurts have carbs, and true keto yogurts aren’t easy to come by.

However, there are a few full-fat, low-carb dairy options that aren’t technically yogurt, but that still provide the fat-soluble vitamins of full-fat dairy, along with probiotics. These include:

Creme Fraiche: A milder more sophisticated French version of sour cream. Creme fraiche offers 42 grams of fat, 2.4 grams protein, and only 2.4 grams carbs per 100 gram serving.
Labneh: a cultured, and strained middle-eastern cheese similar to Greek yogurt. Per 100 grams labneh offers 22g fat, 15 g protein, and only 3g carbs.
Cultured Sour Cream: offers 19 grams of fat, 2 grams of protein, and 5 grams of carbs per 100g serving.

Keto Yogurt: The Takeaway

Most yogurts, even those high in fat, contain some carbs. So most yogurt, even keto-friendly varieties, should be enjoyed in moderation.

Truly keto yogurt exists, but it’s rare. And some versions that claim keto-friendly achieve their low carb status by substituting processed vegetable oils for dairy ingredients.

Full-fat Greek yogurt and specialty double cream top yogurts can be keto-friendly, but are best enjoyed in smaller amounts or integrated into a well-formulated keto meal plan.

The best low-carb yogurt for keto we’ve found is Peak brand 17% triple cream yogurt. But it’s a small brand and relatively hard to find. keto yo

To meet the fat intake demands of keto, while avoiding processed ingredients and still getting the benefits of probiotics, we recommend substituting yogurt with creme fraiche.

Pork Heart: Nutrition, Benefits, Recipe

August 14, 2021/in Heart, recipes Carnivore Diet Foods, Keto Foods, Organ Meat /by Liam McAuliffe

Pork is known and loved for providing all sorts of delicious products. What’s less well-known is that pork heart can also be a nutritious and tasty addition to your nose-to-tail diet!

Turns out that pork heart is making a science-backed comeback. New research has just begun to confirm the wide-ranging health benefits of the ancient practice of eating the whole animal — heart included.

In this article, we’ll take a closer look at pork heart’s nutritional content, health benefits, recipes, and more.

What is Pork Heart?

Pork heart, as you might presume, is simply the prepared heart of a pig. It’s completely edible and becomes truly tasty when cooked well.

Pork heart stands out from most other organ meat. It’s unique in the sense that it’s classified as both an organ meat and a muscle meat (yes, the heart is a muscle).

Most of the ancient tribes and cultures throughout the world ate heart. [1] In areas where cattle were most present, beef heart was common. While in areas where pigs were more common, pork heart was a staple.

Modern food science shows us why these organs were so instinctually popular.

Pork Heart Nutrition

Pork heart is high in essential B vitamins, zinc, iron, selenium, coenzyme Q10, and more. [2]

Let’s take a closer look at pork heart nutrition, beginning with its macronutrients content.

Pig Heart Macronutrients

	1 pig heart
Total calories	266
Total fat	9.9 grams
Saturated fat	2.6 grams
Trans fat	0.0 grams
Cholesterol	296.1 milligrams
Sodium	126.6 milligrams
Carbohydrates	3 grams
Net Carbs	3 grams
Sugar	0 grams
Protein	39 grams

Protein

Pork heart provides 29 grams of complete protein, which makes it a highly satiating food. [3]

Carbohydrates

Pork heart contains trace amounts of carbohydrates — 3 grams per heart, to be exact. This isn’t nearly enough to affect blood glucose levels or kick you out of ketosis. So it’s a perfect addition to a ketogenic and carnivore diet food list.

Fat

Pork heart is lower in fat than most varieties of conventional pork. The fat it does contain is mostly polyunsaturated.

Only 2.6 grams of its nearly 10 grams is saturated fat. PUFA’s, as they’re called, have both pros and cons. One concern is that they can be destabilized by heat and cause inflammation. The PUFA content of pastured pork heart is likely to be lower.

Pig Heart Micronutrients

Nutrient	1 pork heart	%RDV
Iron	4.6 milligrams	59%
Magnesium	32.5 milligrams	11%
Phosphorus	377 milligrams	38%
Zinc	5.1 milligrams	42%
Copper	1 milligram	46%
Thiamine	1.5 milligrams	92%
Riboflavin (B2)	2.7 milligram	158%
Niacin	14.4 milligrams	76%
Vitamin B6	0.5 milligrams	44%
Vitamin B12	3.9 micrograms	143%

B12

Pork heart is a great source of B12. Just one heart contains 143% of your RDV. Most people find that a diet rich in heart and other B12 foods helps them stay energized throughout the day.

Studies confirm that B12 contributes to cellular energy production, mental health, and immune strength. [4][5]

B2 (Riboflavin)

Heart is also a great source of B2 (riboflavin), coming in at 158% RDV per single heart serving. Riboflavin contributes to cellular energy generation, eyesight health, and more. Like virtually every B vitamin, t’s also anti-fatigue. [6]

Iron

Pork heart is richer in iron than most other pork products. One heart contains over half your recommended daily value. This easily-absorbed heme iron plays a vital role in keeping the body oxygenated. [7]

Pork heart’s iron content may be especially helpful for pregnant or nursing women, who are more likely to suffer from subclinical iron deficiencies. [8]

Coenzyme Q10

The hearts of most species — including us humans — are loaded with coenzyme Q10. Pork heart is no exception.

This interesting antioxidant has been found to possess anti-stress, anti-aging, and anti-inflammatory properties. Dr. Kiltz recommends coenzyme Q10 supplements to women who want to promote their fertility the natural way. Pork heart offers another potential whole-food solution. [9]

Zinc

One pork heart offers 42% of your daily zinc needs. Zinc is an essential nutrient, meaning our bodies can’t make it on their own, so we have to get it from our food. And it plays a critical role in metabolizing nutrients, maintaining an effective immune system, and growing and repairing body tissues–including your own heart.2

Rare peptides

Pork heart is likely to contain unique peptides, which may include the DWORF peptide. DWORF (or dwarf open reading frame peptide) may improve the contractile strength of — you guessed it — your own heart. [10]

Pork Heart Health Benefits

As you can see from the above nutritional info, pork heart’s nutrition profiles fall right into line with what’s called the “like-supports-like” concept.

This concept refers to the way that consuming an animal organ may benefit the very same organ, in you. According to this concept, eating animal liver supports your liver, eating animal brain supports your brain, and consuming animal heart supports your heart, et cetera.

Many of pork heart’s most central benefits revolve around heart health, so we’ll review this benefit first. Here’s a closer look:

Improved Heart Health

Pork heart’s combination of B vitamins, iron, and coenzyme Q10, and zinc, means it’s great for your heart.

Research has shown that B vitamins may have a cardioprotective effect and reduce your risk of heart disease. [11] Other studies have found that B vitamins are associated with healthy blood pressure levels, which means great things for heart health in the long-term. [12]

Iron, is the second nutrient likely responsible for pork heart’s heart-health benefits. Iron delivers oxygen into your muscle tissues, including the heart muscle. [13]

The zinc in pork heart may affect the heart by mediating oxidative stress in the heart, and maintaining myocardial structure.15

More energy

Those of you who’ve ever taken a B12 or desiccated liver supplement will know just how energizing it feels.

Pork heart’s B vitamin content may be more than enough to energize your body, improve your lean muscle mass, and increase your athletic performance.

That’s because B vitamins are catalysts in the chemical reactions that turn food molecules into a usable energy source called ATP. [15][16]

Improved Mood

B vitamins have long been known to brighten one’s outlook on life. That’s because they help streamline the brain’s metabolic processes, while at the same time, clearing harmful metabolic byproducts like homocysteine out of your brain.

Lower homocysteine levels have been correlated with happiness, while higher levels are associated with anxiety and stress.

[17][18]

Nourish your own heart with the hearts of pigs and other animals, and you might even start to feel more love and compassion yourself.

Does this sound like woo? Research says it may not be. The heart is known to generate a subtle electric field around itself — a field that’s bigger than the person generating it — which may shape how one perceives and interacts with the outside world. If your heart is healthy, it may also emit a healthier field, making life just that little bit brighter. [19]

Improved Immunity

Immune health is another area where pork heart’s benefits shine. It’s rich in zinc and other known immune-promoting nutrients.

Zinc has such strong antiviral properties that it can prevent viruses from binding to host cells — effectively stopping viral replication in its tracks. Zinc may also strengthen your lung’s natural barriers enough to stop invading viruses. [20]

Sourcing Quality Pork Heart

Quality is everything when it comes to pork heart. The heart of a stressed pig will be far less nutritious than that of a happy, healthy, unstressed one.

Stress itself may be transferable from animal to eater. Research in ringworms shows that the emotion/information present in polyamine proteins can be transferred through ingestion from one creature to the next. [21]

Quality is important for another reason, too: fatty acid content. Unlike ruminant animals, pigs aren’t able to convert the unhealthy additives they’re eating into a healthy ‘finished product.’

If a pig is fed a toxin-laden, high-PUFA diet, then those toxins and PUFA’s will wind up in their muscle meat, organs, and heart, and eventually in you![22]

How to Cook Pig Heart

Cooking pig heart can be quite simple. It’s a somewhat lean meat that does best when cooked like other lean meats. Eaters also say it has a rich, delightful flavor that’s more comparable to beef than pork.

Only the texture is unusual — while the last ribeye you enjoyed probably had a grit and grain to it, pork heart’s texture is pretty smooth.

Here are two keto-friendly recipes that make enjoying pork heart easy.

Pig Heart Recipe: Pan-fried Heart and Herbs

If you’ve been waiting for an opportunity to put your herb garden’s yield to good use, wait no longer. This is also a great recipe for those of you on a mediterranean keto diet.

Ingredients

4 tablespoons ghee, tallow, or olive oil
2 cloves of garlic (minced)
1 sprig thyme (chopped)
1 sprig parsley (chopped)
1 teaspoon garlic powder
Salt and pepper to taste

Process

Rinse heart, then chop it up into bite-sized cubes.
Place heart and all other ingredients into a stainless steel container. Mix well, then cover and set in the fridge overnight.
The next day, heat a cast iron pan over medium heat.
Pour all ingredients into the pan and cook for 8-10 minutes, stirring as you cook.
Once the heart turns golden brown, cut each chunk in half.
Continue stirring the pan’s contents until the herbs are nice and crispy.

Pork Heart: The Takeaway

If you haven’t tried pork heart yet, now’s a great time to give it a try. Need more convincing? Here’s a review of its impressive nutritional content:

Rich in zinc heme iron, and trace nutrients
Rich in heart-specific nutrients like COQ10
Very in B vitamins, especially B6 and B12

All these nutrients combine to provide some seriously powerful health benefits. Pork heart may be:

energizing
supportive of heart health
supportive of positive mood
supportive of the immune system

The 5 Best Keto Supplements to Keep you Healthy

August 13, 2021/in Keto, Vitamins and supplements Keto Foods, Keto Side Effects, Ketogenic diet, Ketones, Ketosis /by Liam McAuliffe

Keto is the most popular diet trend on earth. And growing alongside its popularity is interest in using keto supplements and vitamins to optimize the numerous benefits of the diet.

These benefits range from weight loss, and reduced inflammation, to increased energy, mental clarity, and freedom from food addiction.

While at the same time, keto supplements can be used to make the transition into ketosis easier, enhance athletic performance, and make keto more sustainable in the long term.

In this article, we’ll explore the best keto supplements and vitamins and what they’re good for.

[TOC]

Do I Need to Take Supplements on Keto?

The question of whether you need to take keto supplements in the first place is really the “elephant in the room” that needs to be addressed.

Some experts and purists say that a well-formulated keto diet doesn’t require supplements or vitamins.

The true answer is, it depends: On your individual metabolic makeup, your health goals, athletic activities, and the type of keto diet you’re practicing.

Different Supplements for Different Keto Diets

For instance, a meat, salt, and water carnivore elimination diet, will likely require supplementing with vitamin C and potassium after a month or so.

However, a nose-to-tail carnivore diet that includes mineral rich organ meats like spleen and beef liver, can more than cover your micronutrient bases. In fact, they can even offer an abundance of vitamin C, which most people think you need to get from fruit.

Vegetarian keto or vegan keto plans may call for vitamin B and D supplementation. While more inclusive Mediterranean keto, pescatarian keto plans can provide all your nutrient needs from your daily whole-food based meals.

The value of keto supplements also depends on factors like your age, your activity level, and the season you find yourself in.

Get Your Nutrients from Whole Foods First

It’s important to keep in mind that studies show that the nutrients you get from whole foods, and especially meat, are absorbed far better than the nutrients contained in dietary supplements. [1]

However, for many people, the quality and availability of nutritious whole foods is far from ideal. There are many instances where getting keto-specific nutrients can be challenging. And that’s were supplementation comes in.

Use Keto Supplements to Fill in the Gaps

Keto supplements are best used to fill in the gaps and round out the edges of your keto diet.

Top keto supplements include:

Electrolytes: sodium, potassium, and magnesium
Organ Meat Supplements
Digestive aids and enzymes
MCT oil
Exogenous ketones

Electrolyte Supplements

Electrolytes are minerals that provide your body with the proper amount of conductivity, allowing electric impulses to travel through your nervous system. There are six main electrolytes: [2]

Sodium
Calcium
Chloride
Potassium
Magnesium
Phosphorus
Bicarbonate

A lack of electrolytes is marked by muscle cramps, heart palpitations, shortness of breath, confusion, and other uncomfortable and downright scary symptoms.3

These symptoms can be thought of as a type of electrical ‘short-circuiting’ where muscle and brain cells aren’t receiving enough electricity to fire properly.

What Happens to Electrolytes on Keto?

The transition into ketosis is often marked by a loss of electrolytes, namely sodium, magnesium, and potassium. This happens for two reasons:

Keto diets are naturally low in some electrolytes, especially sodium and magnesium. This is due to reducing extremely salty high-carb processed foods, and cutting out most plant foods.
Lower insulin levels experienced on keto cause electrolytes to be excreted more quickly [3]

The electrolyte deficiency many people experience when they begin keto is responsible for keto flu’s nastiest symptoms: muscle cramps, restless legs, fatigue, headaches, and sleeping problems. [4]

Thankfully, countering these symptoms is pretty easy. Just ensure adequate electrolyte intake!

You’ll likely need to make a concerted effort to get enough salt.

The best keto-friendly electrolyte sources include:

Leafy greens (and their broth)
Salted bone broth
Sea salt/Celtic salt
Electrolyte supplements

How many electrolytes do you need on keto?

Research shows that the ideal intakes are roughly: [5][6][7]

4-5+ grams sodium
4-5 grams potassium
300-600 milligrams magnesium

Sodium

While sodium has already been mentioned in the sense that it’s one of the six major electrolytes, it’s important enough to deserve its own category.

Your kidneys excrete large amounts of sodium when you begin a keto diet, especially at first.

Dr. Kiltz and other keto-conscious doctors recommend consuming 12 grams (2 teaspoons) of salt per day in the first few days of keto. Once you’re adapted, 5+ grams (roughly 1 teaspoon) is recommended. This should help you avoid muscle cramps, fatigue, and constipation. [8]

Despite what you may have heard, high sodium intake is not inherently bad for you. The select few studies that fueled mainstream low-sodium recommendations were observational studies which showed that sodium reduction resulted in slightly lower blood pressure for some people.

There’s a catch, though: there’s no evidence that shows this small drop leads to improved cardiovascular health. [9] That connection was simply assumed.

Older, more comprehensive research is nearly unanimous that daily sodium intake of 3-6 grams is ideal. Getting less sodium may be detrimental to your health. [10][11]

We recommend starting off keto strong by upping your sodium intake immediately after you’ve cut carbs. (Unless you have high blood pressure and take medication for it, in which case you should talk to your doctor first.)

High sodium intake should be continued throughout your keto diet journey. An easy — and tasty — way to meet this intake is to drink salted bone broth.

Magnesium

Magnesium is another electrolyte that can become depleted on a ketogenic diet. It’s directly responsible for functions as important as muscle contraction (including heart contraction), nerve transmission, and bowel motility. [12]

Conversely, magnesium deficiency can lead to: muscle cramps, severe fatigue, constipation, and heart palpitations.

These symptoms are synonymous with the collection of side effects referred to as keto flu. [13]

Studies show that many Americans are already deficient in magnesium, due in large part to the prevalence of nutritionally devoid junk foods and magnesium-depleting pharmaceuticals. Hypothyroidism can also cause your body to waste magnesium. [14]

If you’re coming to keto from a Standard American Diet (SAD), you’d be wise to take a proactive approach to magnesium supplementation.

Taking the whole-foods approach, you can get significant magnesium from these top keto foods:

Type	Amount per 100 grams	% RDA
Salmon roe	300 mg	75%
Almond Butter	279 mg	70%
Dark chocolate	228mg	64%
Chinook salmon	122 mg	30%
Halibut	864 mcg	18%
Tuna	64mg	15%
Oysters	60 mg	15%

Given that other high-magnesium foods — like most fruits and legumes — are off-limits on keto, supplementation may also be warranted. We recommend taking 200-400 milligrams of magnesium a day until your body has fully acclimated to ketosis.

You may want to continue taking magnesium indefinitely in light of its health benefits. [15]

Some of the most absorbable forms of magnesium include magnesium citrate, magnesium glycinate, and magnesium gluconate. Citrate has the added benefit of balancing out your pH levels. [16]

Studies show that magnesium can also improve many metrics of sleep, which can be disturbed when becoming keto-adapted. [22]

Supplemental magnesium on the keto diet: summary

Supplementing with magnesium on your keto diet can help you avoid keto flu side effects. Make an effort to eat magnesium rich foods, but don’t be afraid to supplement with a bioavailable form of magnesium.

Potassium

Potassium is another highly important electrolyte. In addition to facilitating muscle contraction, potassium helps maintain healthy blood pressure and fluid balance. [17]

The richest food sources of potassium include many fruits and vegetables. Here’s a more extensive keto-friendly foods list:

Type	Amount per 100 grams	%RDA
Beet greens	909 mg	19%
Clams	535 mg	13%
Avocado	485 mg	10%
Zucchini	459 mg	10%
Pork loin	430 mg	10%
85% Ground Beef	318 mg	8%
Lamb chops	310 mg	8%

Like magnesium, potassium is water-soluble. That means you should save any liquids you generate in the veggie-cooking process. It also means that throwing some leafy greens in your next batch of bone broth can be a good move.

If you wish to supplement with potassium, potassium citrate is a highly absorbable form that complements magnesium citrate perfectly.

Organ Meat Keto Supplements

For most people, going keto means dramatically limiting their food choices.

Limiting foods can also mean limiting certain nutrients. That’s were organ meat supplements can make a huge difference!

As the most nutrient-dense foods on earth, organ meats can provide every essential nutrient in near perfect proportions for our bodies.

This metabolic fit between humans and organ meats isn’t surprising when considering the evolution of our diets. Recent research reveals that for most of our 2 million years on this planet humans were hyper carnivorous apex predators who ate mostly the meat (organs) of large animals.2

For us modern humans, quality organ meats can be hard to come by, and take some time to get used to. With organ meat supplements you can get the benefits of organ meats in a tasteless capsule.

Popular organ meat supplements include single organs like liver supplements made from desiccated beef liver. And they also include well as multi-organ supplements that offer a blend of liver, pancreas, heart, kidney, and even brain.

One of the most powerful nutritional properties of organ meat supplements is that the organs you eat directly benefits the corresponding organs in your body!

It’s a property called “like-supports-like.”

Desiccated Beef Liver Supplements

Desiccated (dried) beef liver, can be a keto diet supplement that assists your transition into ketosis. Nature’s very best source of B vitamins, as you might expect, is desiccated beef liver.

Liver’s B12 content is most impressive — a single serving of Dr. Kiltz’s Grass Fed Beef Liver Supplement contains roughly 1000% of your B12 RDV. All these B vitamins mean noticeably more energy.

B vitamins are extraordinarily safe, too; their water solubility means that any excesses you take can be easily excreted. [21]

Desiccated beef liver is also rich in biotin, folate, and coenzyme Q10. These nutrients help your body access stored energy and turn it into fuel while generating a minimal amount of harmful byproducts. [22]

Desiccated beef liver is a great choice for keto athletes, too. Some historians think athletes have used it since Grecian times.[23][24]

Liver supplements were also known and loved by golden and silver era bodybuilders. [25][26] For all their quirky beliefs, these bodybuilders were validated by the scientific community when Dr. Benjamin Ershoff showed that mice given liver tablets had much greater endurance, affirming liver’s “anti-fatigue factor”. [27]

Digestive Aids and Enzyme Supplements

A keto diet is a high fat diet, and you body can need some help making the digestive transition.

A gallbladder-produced substance called bile is one of the most important factors in digesting dietary fat.

Whenever you consume large amounts of fat, your digestive tract sends out a hormone, cholecystokinin (CCK), that triggers bile production. This bile can then emulsify the fat you’ve eaten and make it easier to absorb. [18]

While this process works perfectly well most of the time, some people’s gallbladders have trouble keeping up with all the extra keto fats that need processing.

If you’re having a hard time digesting meals loaded healthy keto fats like tallow and lard then you may want to try an ox bile supplement.

Ox bile can step when your body is lacking in bile production, which can be especially helpful when you’re still becoming keto adapted.

Some people may also struggle with the high protein content of their ketogenic diet. Particularly if they’ve come from a vegan or vegetarian background.

Protein breakdown can cause digestive issues like nausea, diarrhea, and bloating. Consider supplementing with a digestive enzyme blend that contains:

Lipase (breaks down fat)
Amylase (breaks down fat)
Protease (breaks down protein)

One added benefit of digestive enzymes, for all you keto athletes out there: in addition to breaking down protein, proteolytic enzymes have also been shown to reduce post-workout muscle soreness. [19]

Digestive aids and enzymes on the keto diet: summary

Digestive enzymes and digestive aids like ox bile can help your body process and assimilate all those healthy animal products you’ve started eating.

MCT Oil Supplements

MCT oil is a special form of saturated fat that’s metabolized almost like a carbohydrate.

Rich in medium chain-triglycerides (MCT’s), MCT oil cannot be stored as fat. Instead it travels directly to the liver and becomes processed into ketones. MCT oil essentially provides a keto-friendly metabolic hack. [28]

MCT oil is so effective at boosting ketone levels that it’s been used for decades by epileptic children who need to stay in ketosis for medical reasons — but also want a little more dietary freedom.

Many people find supplemental MCT oil allows them to eat up to 100 grams of carbohydrates a day while staying in ketosis. [29]

Just be warned that MCT oil can have a laxative effect if your body isn’t used to it. Consider starting off slow by taking just a teaspoon a day. With time your body should be able to assimilate several tablespoons as needed.

Medium-chain triglycerides themselves can also be ingested via many food sources. The richest source of dietary MCT’s is coconut oil:

Coconut oil: 50-70% MCTs
Coconut manna: 30% MCTs
Butter: 8% MCTs
Cream: 3% MCTs

MCT oil on the keto diet: summary

Supplementing with MCT oil can make getting into ketosis faster and easier. It can even provide you with a little more dietary freedom!

Exogenous Ketone Supplements

Ketosis is marked by the production of endogenous (internal) ketone body production in the liver.

This process, however, can be accelerated by supplementing with exogenous (external) ketones. Exogenous ketone supplements directly boost blood ketone levels and give your body a quick load of usable energy.

Interestingly, these ketones have also been shown to decrease appetite, boost athleticism, and improve muscular endurance. They are commonly used by people following a ketogenic diet to increase blood ketone levels. [30]

Some experts, however, argue that exogenous ketones aren’t needed on the keto diet since the body will eventually start producing plenty of its own. More research is needed on this unique class of supplements.

Exogenous ketones on the keto diet: summary

Supplementing with exogenous ketones on your keto diet can help speed your transition into ketosis. If you feel fine without this supplement, however, then feel free to keep going without — more human research is still needed to understand the pros and cons of exogenous ketones.

Keto Supplements: The Takeaway

Though supplements are not essential on a keto diet, they can make the transition smoother and help you sustain the diet for longer.

A good rule of thumb is to “supplement” your nutrient needs by focusing on whole-foods first, and then add specific vitamin, enzyme, and exogenous ketone supplements when needed.

Above all, it’s important to listen to your body, practice mindful eating, and consult with a keto-conscious medical professional if you have questions about nutrient and vitamin deficiencies.

And remember to salt your food!

The Latest Intermittent Fasting Research: What the Studies Tell Us

August 12, 2021/in Intermittent Feasting & Fasting Autophagy, Inflammation, intermittent fasting, Ketogenic diet /by Liam McAuliffe

Intermittent fasting is one of the most explosive dietary trends in recent history. And thanks to its popularity, intermittent fasting research studies are on the rise.

Over the last few years, millions of people have taken up various intermittent fasting methods and report numerous powerful benefits.

As one of the most researched dietary techniques, science is revealing just what these benefits are, and how they come about.

Study after study is showing that intermittent fasting can reduce inflammation, accelerate weight loss, improve brain function, and promote cellular regeneration. [1]

Yet, because IF is still so new, even people who have reaped its rewards have questions about IF’s long-term safety and effectiveness.

In this article we’ll explore the highest quality and most up-to-date intermittent fasting research, and what it reveals about the pros, cons, and unknowns of this dietary routine.

[TOC]

The Research on How Intermittent Fasting Works

Intermittent fasting research shows us that it’s effects can be attributed to 3 key factors:

IF triggers a metabolic ‘switch’ towards fat burning
IF helps people avoid junk food, eliminates most snacking, and supports more mindful eating practices.
IF activates beneficial hormonal changes

The Metabolic ‘Switch’ From Sugar to Fat Burning

Intermittent fasting can trigger a drastic transition from carb-burning towards fat-burning, as if a metabolic switch has been flipped.

A 2020 review of numerous studies looking at the effects of intermittent fasting on heart health, stated, “this change from using glucose as energy to using fatty acids and ketones for energy is called intermittent metabolic switching.”3

And a 2019 scientific review of fasting’s benefits in the New England Journal of Medicine, further described this switching:

“Glucose and fatty acids are the main sources of energy for cells. After meals, glucose is used for energy, and fat is stored in adipose tissue as triglycerides. During periods of fasting, triglycerides are broken down to fatty acids and glycerol, which are used for energy.” [2]

Over time the body starts producing an even more efficient fat-based fuel source: the ketone.

“The liver converts fatty acids to ketone bodies, which provide a major source of energy for many tissues, especially the brain, during fasting. In the fed state, blood levels of ketone bodies are low, and in humans, they rise within 8 to 12 hours after the onset of fasting […] The timing of this response gives some indication of the appropriate periods for fasting in intermittent-fasting regimens.”

In other words, just 8-12 hours without food is enough to trigger ketone production and provide access to the numerous health benefits of ketosis. Going without food also makes your metabolism more efficient:

“The metabolic switch from the use of glucose as a fuel source to the use of fatty acids and ketone bodies results in a reduced respiratory-exchange ratio (the ratio of carbon dioxide produced to oxygen consumed), indicating the greater metabolic flexibility and efficiency of energy production from fatty acids and ketone bodies.”

Many studies show that intermittent fasting’s major benefits are independent of its ability to cause weight loss — they come from this metabolic shift.

These benefits include improved insulin sensitivity, blood pressure, cardiac function, muscular endurance, and more. [3]

Eating nothing > Eating junk

Intermittent fasting research tells us that the benefits of intermittent fasting can’t be fully attributed to ketosis. Nor can they be chalked up to calorie restriction, which some research implies becomes less helpful in the long run. [4][5]

In fact many of IF’s benefits might come from something far more obvious: abstaining from junk food.

Many of the animal studies that are used to support the efficacy of calorie restriction feed the control groups high-sugar, high-PUFA junk food. This choice of food essentially predetermined the outcomes. We don’t need an animal study to tell us that eating nothing is healthier than consuming processed fats and sugar.

One of the rare studies that fed their control group a healthier diet containing less sucrose and more antioxidants found no benefit to calorie restriction.

In other words, the benefits of calorie restriction — formerly thought to be a major factor in the health outcomes of intermittent fasting — may have been totally misattributed.

Besides, the metabolic shift caused by calorie restriction may be easily duplicated by eating a diet rich in healthy fats and balanced in amino acids.

Examples of this are found in various low carb diets, like carnivore, or mediterranean keto. And foods like bone broth and organ meats. These foods keep cells hydrophobic and ‘relaxed,’ two qualities that virtually ensure longevity.

That doesn’t mean intermittent fasting isn’t effective — if anything, it tells us that IF becomes even more effective when combined with a nose-to-tail diet that replaces junk food with superfoods that promote youth-related processes like a healthy glycocalyx, and reduced glycation.

Research-Backed Intermittent Fasting Benefits

Now that we’ve looked at why intermittent fasting works, let’s explore what intermittent fasting studies say about its top benefits. These include:

Hormone optimization
Improved body composition
Increased insulin sensitivity
Reduced inflammation
Improved heart health
Improved mindfulness

Hormone Optimization

Your body’s hormones, like its metabolic state, shift when you’re not eating. Storage hormones like insulin go down, while hunger hormones like ghrelin go up. [7] But that’s only the tip of the iceberg. Other powerful hormonal changes include:

Human growth hormone levels rise, often dramatically. This increases fat burning, facilitates muscle gain, and reduces water retention. [8][9]
Cortisol levels rise, then fall to below baseline. Cortisol is a stress hormone whose transient rise helps your body adapt to the intermittent fast. [10]
Testosterone levels fall, then begin to rise. This shift further enhances fat burning while helping retain lean muscle tissue. [11]

Many of IF’s central benefits are a direct result of these hormonal shifts and the way that they affect cellular function and genetic expression. [12]

Improved Body Composition

Weight loss is one of the primary reasons people begin an intermittent fasting routine.

Intermittent fasting research shows that indeed IF is effective for weight loss.

A comprehensive 2020 study reviewing all 27 clinical trials to date found, “weight loss of 0.8% to 13.0% of baseline weight with no serious adverse events. Twelve studies comparing IF to calorie restriction found equivalent results. The 5 studies that included patients with type 2 diabetes documented improved glycemic control.”12

Though IF is not an explicitly calorie-restricting dietary practice, less frequent meals generally results in consuming fewer calories.

But as we discussed above, the effects of IF, including weight loss, have to do with hormonal shifts that speed up your metabolic rate.

Intermittent fasting ability to stimulate HGH and norepinephrine allows your body to access its fat stores with ease — so much so that studies show that short-term fasting increases your metabolic rate. [13]

One 2014 study looking at alternate day fasting found that adherents lost 3-8% of their body weight within 24 weeks–an unusually significant amount. [14]

This study’s participants also lost 4-7% off their waste circumference, meaning that they lost significant amounts of the harmful visceral fat. [15]

Perhaps even more impressive than potential weight loss is IF’s ability to ensure that these losses come from the right places i.e. fat, not muscle.

A 2011 review of the literature found that IF caused less muscle loss than more standard isocaloric diets. [16]

All in all, intermittent fasting research confirms that IF is a safe and effective tool for people who want to reshape their bodies.

Increased Insulin Sensitivity

Insulin resistance is a modern-day epidemic. Full-blown insulin resistance is known as type 2 diabetes, but even subclinical insulin resistance can cause high blood sugar, chronic inflammation. 2

Insulin resistance is largely attributable to eating a high-sugar, high-PUFA diet — the two substances that make up a huge portion of the calories in a Standard American Diet. [17]

Intermittent fasting may be a effective antidote. Studies show that IF has strong insulin-sensitizing effects. In turn, these lead to less blood sugar and a reduced risk of diabetes. [18]

Human studies show that several months of intermittent fasting can reduce blood sugar by 3-6% — and reduce baseline insulin levels by a whopping 20–31%. [19]

Less insulin means less fat storage, and reduced likelihood of prolific diseases like heart diseases and PCOS.

In animal studies, intermittent fasting is so effective for improving insulin sensitivity that it’s been shown to protect lab mice from diabetic retinopathy, a serious condition that can lead to blindness. [20]

It’s worth noting that this IF benefit may vary depending on your gender.

A 2005 study showed that women’s blood sugar regulation got worse, not better, after a 22-day regime of “alternate day fasting”. The stress hormone cortisol may be to blame. [21]

However, alternate day fasting is one of the most extreme intermittent fasting interventions. Other approaches like the popular 16/8 method, and circadian rhythm method are gentler and may be more effective for women.

You can learn more about intermittent fasting strategies for women here.

Reduced inflammation

Chronic inflammation is thought to drive the development of virtually all chronic diseases, even those like cancer that are often attributed to ‘genetic’ causes.

Inflammation Fast Facts

Inflammation is an important tool that our bodies use to fight infections, but the excess inflammation-causing cells in modern humans may be a product of overeating.
According to the World Health Organization (WHO) diseases related to chronic inflammation are the most significant cause of death in the world. [4]
Researchers forecast that inflammatory diseases will only increase over the next 30 years, and in large part due to our modern eating habits. 5
A 2014 study by the Rand Corporation estimated that Americans with at least one chronic inflammatory condition make up 60% of the population., While 42% has more than 1, and 12% of adults have 5 or more chronic inflammatory conditions. 2
On a global scale, chronic inflammatory diseases kill 3 out of 5 people. These diseases include stroke, respiratory diseases, heart disorders, cancer, obesity, and diabetes. [5] [6] [7]
Inflammation is usually caused by reactive oxygen species, including free radicals, that can react in damaging ways with your DNA.

Intermittent fasting provides a holistic solution for reduced inflammation by reducing the root causes of oxidative stress, including chronically elevated blood sugar levels.

The largest population studies exploring the effects of intermittent fasting on inflammation looked at Muslim’s during Ramadan, a holy month that calls for fasting during daylight hours. 3

A 2010 study found that fasting during Ramadan indeed limits inflammation 2. And researchers from a separate 2012 study found that Ramadan fasting, “attenuates inflammatory status of the body by suppressing proinflammatory cytokine expression and decreasing body fat and circulating levels of leukocytes.” 4

Similarly, a 2013 animal study found that fasting for more than 24 hours may lower inflammation by reducing oxidative stress levels in cells. In this brutal study, researchers injected the brains of mice with rabies, and looked at the effects of intermittent fasting on inflammation related specifically to these brain injuries.

They found that a key factor in the protective effects of IF was the activation of autophagy–controlled cell death, that actually benefited the health of other cells by improving mitochondrial (energy factories within cells) function.5

A 2019 study published in Cell, came to a similar conclusion that intermittent fasting reduced cells that cause inflammation called monocytes.

Interestingly, the monocytes that were present in the blood were less inflammatory for people and mice who were intermittent fasting, than for those who weren’t.5

Speaking to Healthline about the study, lead researcher Dr. Miriam Merad said, “Especially in the Western world, people eat all the time and that’s a fairly recent habit in human evolution…Somehow we have acquired dietary habits that are putting us at risk for inflammation.”6

One of these dietary habits may be the overabundance of plant foods that contain numerous naturally occurring plant toxins and antinutrients.

Improved Heart Health

Worldwide, heart disease is the leading cause of preventable deaths. [23] The good news is that intermittent fasting may improve several key risk factors for heart disease, including:

Triglycerides
Blood pressure
Blood sugar levels
Inflammatory markers
LDL cholesterol (‘bad’ cholesterol) LINK

Much of the intermittent fasting research centered on heart disease comes from animal studies. However, the findings in previous IF animal studies have been found true for humans in later studies, which bodes well for the heart disease studies. [24]

Studies suggest that the heart-healthy effects of intermittent fasting are due in part to a number of factors including:

Autophagy (cellular renewal)
Ketosis
Weight loss
Reduced oxidative stress
Eating in alignment with our internal circadian rhythm

A 2020 review of all that looked at the above factors in all the available literature on the use of intermittent fasting for heart disease concluded that: “Intermittent fasting appears to positively impact multiple cardiovascular risk factors including obesity, hypertension, dyslipidemia, and diabetes. Furthermore, intermittent fasting has been associated with improved outcome after a cardiac event.” 25

Since we’ve looked at the intermittent fasting research on ketosis, weight-loss, and oxidative stress (inflammation), let’s turn now to autophagy.

Autophagy

Autophagy, which literally means “self-eating,” can be a beneficial cellular process where old cells get recycled and renewed. Misshapen cells that might otherwise become fibrotic or even cancerous get removed. Think of autophagy as cellular spring cleaning!

The average person eating 3 meals a day with snacks in between dramatically limits autophagy — but the average intermittent fasting practitioner gives autophagy a powerful boost. [25]

A 2018 study found “the evidence overwhelmingly suggesting that autophagy is induced in a wide variety of tissues and organs (including the heart) in response to food deprivation.” 25

The role of autophagy in the heart is extremely complex in situtions of normal stress, and induced caloric stress from intermittent fasting. Though studies are still preliminary, researchers theorize that it, “may protect cardiac myocytes by eliminating damaged organelles, such as mitochondria and protein aggregates, which would otherwise cause increases in oxidative stress and cellular dysfunction.”5

Intermittent fasting research also shows that autophagy may provide protection against other diseases, too, including neurodegenerative diseases like Alzheimer’s, and may be effective against cancer on its own, or as an enhancement of existing therapies. [26] [27]

Circadian Rhythm Fasting

Intermittent fasting research has revealed that different time restricted fast regimens show widely varying results.

One of the most promising and effective strategies is called circadian rhythm fasting. This entails timing your meals to align with your body’s internal clock. It’s based on the idea that our metabolism works differently during each phase of the day.

Research looking specifically at the relationship between circadian rhythm, eating, and heart health have found that:

Eating dinner late in the evening is associated with higher postprandial glucose levels than daytime meals, increasing the risk of diabetes.
Misaligning eating with your circadian rhythm increases insulin resistance after only 3 days.10
Eating at night decreases both quality and quantity of sleep. This exacerbates insulin resistance, obesity, and cardiovascular disease. 12,13.
In studies, people who were allowed to eat during the middle of the day showed superior weight loss, less fat, greater glucose control, healthier lipid levels and reduced inflammation.14
In contrast, subjects of intermittent fasting studies who were allowed to eat after 16:00 showed no improvement and even worsening of lipid levels, glucose control, and blood pressure. 15,16

Improved Mindfulness

Modern life offers many benefits and conveniences, but it also means being tempted by near-constant access to cheap, addictive, essentially poisonous foods.

Many people turn to these hyper caloric processed ‘foods’ in times of stress. Yet all this processed junk actually causes stress levels to rise, increasing insulin resistance, hypothyroidism, and nutrient deficiencies over time. [27]

Intermittent fasting can help. A 2020 study published in the Journal of Addiction Research found that fasting can retrain your brain and take the emotionalism out of eating.

Researchers stated, “Most if not all organ systems respond to intermittent fasting in ways that enable the organism to tolerate or overcome [food addiction]” [28]

For best results, of course, it’s also important to break your fast with nourishing, non-addictive foods. Highly satiating, animal-based superfoods can help!

For more support with food addiction, learn more about mindful eating here.

Intermittent Fasting Research: Takeaway

The intermittent fasting research is clear: Fasting works by activating various mechanisms to provide at least six different types of benefits:

Hormone optimization
Improved body composition
Increased insulin sensitivity
Reduced inflammation
Improved heart health
Improved mindfulness

Many people on IF say they feel better, think faster, and even look better than they have in years.

While more research is needed to fully elucidate all of intermittent fasting’s health benefits, the totality of research paints a supportive and encouraging picture for people practicing or thinking of practicing intermittent fasting.

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