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The path to A New You Starts in the kitchen With The Food You Choose To Eat

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Challenges Of Eating Keto At IHOP

Challenges Of Eating Keto At IHOP

During a recent visit to Wisconsin My wife and I decided to enjoy a late breakfast at an IHOP restaurant as she really enjoys their Harvest Grain Pancakes. While she is not following a ketogenic lifestyle as I am, there is usually always something on […]

How to Increase Your Protein Doing Keto?

How to Increase Your Protein Doing Keto?

Want to Learn How to Increase Your Protein Doing Keto? Here are a fewTips to help you reach your goals. Traditional low-carb lifestyles are a little different from ketogenic lifestyle in that they promote high protein through meat, cheese, and other sources, while keto looks […]

How do You Get More Fat Into Your Keto Diet?

How do You Get More Fat Into Your Keto Diet?

How do You Get More Fat Into Your Keto Diet?

Are you on the keto diet, but struggling to reach your fat content? If so, you’re not alone.
It might seem like fat would be easy to get more of, but not when you consider the goal
is 70-75% of your daily intake of calories being from fat. This is a lot when you start
calculating it. With keto, you need the fat so that you can enter ketosis, where your body
is burning fat for fuel. Here are some easy ways to sneak in some more fat into your
diet.

Stick to the Healthy Fats

Before you start adding more fats to your diet, you want to focus on the right types of
fats. Healthy fats while on a keto diet will ensure that you maintain the right health and
energy, while also increasing your fat intake to enter ketosis properly. Good sources of
fat include animal protein, like beef, duck, and tallow, which are your saturated fats. However you want to be aware that they are always high in protein, so if you are trying to keep your fat between 70 and 75 percent and your protein between 20 and 25 percent, do not go overboard with these fats.
Other saturated fats include clarified butter, regular butter, and coconut oil.

You can also have other healthy fats called monounsaturated fats, like olive oil and
avocado oil. Then your fatty fish contain omega3s, which are also great to add to your
diet.

Make Keto Coffee in the Morning

This is a quick and easy way to increase your fat intake each day without having to
worry too much about it. For keto coffee, you are using the same premise as Bulletproof
Coffee, but you don’t have to be as strict with where the coffee beans are sourced or
the brand of fat added. For a simple keto coffee, just blend a cup of brewed coffee with
a tablespoon of coconut oil, 1-2 tablespoons of heavy whipping cream, and a
tablespoon of butter. You can change the quantities if you want, but this recipe has
about 35 grams of fat just for one cup of coffee.

Use Fats When Cooking

Also make sure you are adding your healthy fats every time you cook. When making
eggs, use real butter on the pan instead of butter spray. If you are going to make a big
steak, don’t be afraid to add butter! Use olive oil or coconut oil if you are going to pan-fry
anything or cook veggies on the stove. There are so many ways to add in fats while
cooking, increasing the fat and the flavor at the same time. Top your foods with fats as
you desire, from butter on veggies to oil in your salads.

And Keep a Few Fat Bombs on hand for that extra boost.

From time to time it will just seem impossible to get the amount of fat needed to stay at the right percent. That is why there are what are called Fat Bombs. Find a few recipes and make some. I make about a doz. and keep them in the freezer. When I need a little extra fat I grab one. When I get down to two or three, I make a new batch. They help a lot and most of them taste like dessert. You can get a recipe for Peanut Butter Fudge Fat Bombs HERE

Just be sure to watch the amount of fat because if you let protein rule and increase it’s percentage, at some point it will turn into gluten and you will fall out of ketosis.

It is exciting to try different recipes and we will share many new Keto recipes as as well as old favorites here to help you reach your goals. We will be focused on Kelo with some Paleo recipes and a goal of remaining gluten free at least 90 percent of the time. If you have not signed up for your copy of 35 Tips To Go Low-Carb When Eating out please do so at the top right of this article. I am adding a couple of keto friendly Whole Food recipes to the blog every week and would love to have you join our family of Whole Food Low-Carb Enthusiasts..

Eat Healthily, Laugh Often, Enjoy Good Friends

bon provecho

Your Whole Foods Chef

Should You Exercise While on the Ketogenic Diet?

Should You Exercise While on the Ketogenic Diet?

Should You Exercise While on the Ketogenic Diet? Well, yes, maybe. Exercise is an integral part of being healthy, not just for weight loss, but for heart health, joint health, and being strong and fit. If you are wondering if and when you should exercise […]

Staying Keto While Traveling from Mexico to Wisconsin

Staying Keto While Traveling from Mexico to Wisconsin

Some of our friends wanted to know how we were staying Keto while traveling from Mexico to Wisconsin. It does take some planning but the restaurants we visited had items we could enjoy without going off the ketogenic diet. One of the places we would […]

Keto Friendly Garlic and Chive Cauliflower Mash

Keto Friendly Garlic and Chive Cauliflower Mash

Garlic and Chive Cauliflower Mash
When you want a nutritional change from mashed white potatoes this flavorful cauliflower mash pairs well with a wide range of beef, pork, chicken, and plant-based entrees. Plus, it comes together in under 30 minutes, so it is perfect for those busy weeknights when you want to get a healthy dinner on the table without too much fuss.

Cauliflower is rapidly becoming the vegetable of choice for people following the Ketogenic and Paleo lifestyles Click To Tweet

This is only one of the many ways to incorporate it into your menu choices. (more…)

Keto Friendly Beef and Mushroom Chili

Keto Friendly Beef and Mushroom Chili

Today is the day we are going to be making Beef and Mushroom Chili. It is 22 degrees outside, here in Wisconsin and yet people continue to ask me why we moved to Puerto Vallarta, Mexico for our retirement life. We will be heading back […]

Can You Do Keto Without Veggies?

Can You Do Keto Without Veggies?

Can You Do Keto Without Veggies? Well, you can but that might not be in your best interest. When you switch to a keto diet, one of the things you might be confused about is whether or not you can eat your vegetables. One thing […]

Pickled Onions or Escabeche De Cebolla

Pickled Onions or Escabeche De Cebolla

Mexico’s Pickled Onions or Escabeche De Cebolla as they are known as here in Mexico are a “must have” to serve with your lunchtime meals. I have shared this recipe before on my other blog site but they are so good I thought you might like to try them. They are used to top many of the dishes such as tostadas and volcanos but on the keto diet it won’t be long before you will find other places to serve them such as in lettuce sandwich rollups.  A batch of Mexican Pickled Onions will keep in the refrigerator for two to three weeks. Most of the time you will run out of them before you reach that point if you offer them at each meal.

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Keto Friendly Tex-Mex Chicken Tenders

Keto Friendly Tex-Mex Chicken Tenders

  Keto Friendly Tex-Mex Chicken Tenders I know, you were expecting a keto friendly corned beef recipe. It’s March 17th and everybody is blogging about corned beef or Irish Lamb Stew. Sorry, but corned beef is pretty hard to find down here and the lamb […]


My Diary

Daily Functional Fitness

Daily Functional Fitness

Long ago I decided that daily Functional Fitness was going to be the way for me to go if I was to exercise and stay in any kind of shape at all. This past year I have adjusted to a Ketogenic lifestyle that includes a lot more whole foods and I use functional fitness as my exercise program. As a side effect and without effort on my part other than the above, I have dropped 51 pounds that needed to go. When I had my annual physical the doctor discovered through the blood work that I had a health issue that needed to be addressed.The pounds had to go in the fastest possible time without putting a strain on my health in general. That made it extra easy to make the changes. I have more pounds to drop (the curse of being a chef) and I plan to share with you what I do so perhaps if you want to drop a few pounds or just want to add a little Daily Functional fitness to your life, you will join me.

(more…)


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