Keto Essentials and substitutes

The Keto lifestyle is just that….a lifestyle. It is not a temporary diet with cheat days and an eventually reversion back to old eating habits. That being said, you have to find Keto friendly treats and staples that will help you to be successful and fully reap the benefits of this lifestyle change.

  

Drinks

Some of our favorite drinks can be the most sabotaging to our nutrition. Sugar-filled, calorie rich soft drinks and coffees will keep you from attaining your health goals. Try these Keto-friendly substitutes to keep your goals the priority.

• Hiball Sparkling Energy Water has become one of my favorite Keto beverages. Rich with B vitamins and natural energy, Hiball tastes delicious and is a refreshing, calorie and sugar free Keto drink. It comes in a variety of flavors, but grapefruit is my favorite.

• La Croix is refreshing and crisp, and has been the perfect evening beverage for me in place of my normal glass of wine. I look forward to my nightly La Croix in my favorite wine glass just as much as I ever did wine! Throw in a slice of lime for a “fancier” feel.

• Dr. Zevia This is a phenomenal substitute for Dr. Pepper and is what got me over my Coke-in-a-can addiction last year. They have a variety of flavors and are made with Stevia, so zero calories and zero sugar. Best Keto-friendly soda there is!

• Bone Broth is a nutrient dense, filling, gut healing, comforting, collagen filled, natural anti-aging serum. Make your own, or purchase Kettle and Fire for a delicious, on-the-go option. I drink one cup of bone broth a day for its numerous health benefits and to stave off that nagging “snacking” hunger.

• Starbucks Keto-Friendly Drinks….yes, there is life at Starbucks without the sugar-filled lattes. My favorite drink to order is a tall (or grande on occasion) flat white, blonde espresso, with half heavy cream, half water and 2 pumps sugar-free cinnamon dolce syrup…..delish! You will feel like the most high maintenance person on earth when you order, but trust me, it’s worth it! And, I have found that Starbucks baristas are either familiar with the Keto Diet, or they are very curious and it opens up a wonderful opportunity to educate.

• Instantmix is the perfect, on-the-go essential for coffee lovers. Mix one packet with any cup of coffee, and you have a creamy, delicious, Keto coffee that will sustain energy, enhance mental clarity, and get you into ketosis quick.

Alcoholic Beverages

There are mixed opinions in the Keto world about alcohol and it’s place in the Keto Lifestyle. The bottom line is that this is YOUR journey, and you have to do what works for you and with your body. When my husband and I first started this journey together, I gave up alcohol and he did not. We both got into ketosis, and became fat adapted even though our timing and technique was unique to each of us.

When alcohol is consumed, your body focuses on burning that first, and everything else is stored…..fat and glucose included. So essentially, if you are drinking alcohol and eating at the same time, you’re not burning the things you want to be.

I would strongly encourage you to take a break from drinking while completing this challenge. That being said, I will be creating a post this week for those that would still like to take part in libations. There are some easy and delicious carb-free (or close to it) alcoholic beverages that you can still enjoy.

Whether or not you choose to drink during this challenge is up to you. Just realize it may prolong the time it takes to get into ketosis and become “fat adapted.”

Once you are truly “fat adapted,” you will be able to enjoy some of the things that are higher in carbs (ie wine) without throwing your body out of ketosis.

Sweets

Oh, Reese’s cups, how I miss you…..actually, not at all! I LOVE milk chocolate and I love sweet breakfasts. Fortunately, I have found some amazing Keto-friendly products that satiate my cravings for sugar and the vices that would wreck my diet.

• Choc Zero Chocolate Bark This tastes JUST like a Herseys bar with almonds, seriously! Containing only 3 grams of carbs for each individually wrapped piece, which is a generous portion, this has become an absolute Keto essential in our household. Throw on a spoonful of your favorite low-carb nut butter, and oh my!

• Choc Zero Maple Pecan Syrup Breakfast is one of my favorite meals, and I adore pancakes covered in butter and syrup. This company has created the most delicious, sugar-free syrup that allows me to continue to eat my favorite breakfast food (with a Keto-friendly pancake recipe, of course).

• Keto Cups are a wonderful on-the-go, individually wrapped sweet treat. They do taste a little bitter to me, but they have become one of my husband’s favorites (I have never been a big dark chocolate fan). The coffee and peanut butter flavors are the best, hands down.

• Pure Sweet for Life is MY FAVORITE sweetener! I discovered it just days after Stephen and I started the Keto Diet at the Southern Christmas Show in Charlotte. After tasting it, I didn’t believe that there wasn’t something in it that was going to shoot my blood sugar through the roof. It tastes and looks JUST like sugar! You have to order directly through their website, but it is so worth it! I use it in coffee, recipes, and even have started using it for everything I make for my kids.

• Lily’s Dark Chocolate Chips are delish and can be used in so many recipes to sweeten them up. I like to add mine to my Keto pancakes for a sweet kick.

  Snacks

  There are so many delicious snacks out there, and most are carb-filled and not Keto-friendly.

• Chomps Meat Sticks I started ordering these snack sticks when I began the Paleo diet many years ago. They have remained one of our household staples….and the kids love them to!

• Quest Chips are an amazing Keto substitute for those salty cravings. Believe it or not, every single time Stephen and I go to our favorite Mexican restaurant.

• Whisps I cannot say enough about these chip-like crackers. You can use them for dipping or crumble them over salads or soups in place of croutons.

• Pork Rinds If you are anything like me, you’re thinking “gross!” I have never liked the idea of eating fried pork skins. I was shocked to discover that they are actually tasty, have a ton of use in the Keto kitchen, and truly satiate any cravings for salty chips and snacks.

Other Keto Essentials

• Newdles are one of my absolute favorite low carb products! This kit creates noodles that taste like traditional ramen noodles in 1 minute….I’m not kidding! Add hot water and seasoning packets and the noodles are ready. They can be paired with any protein and sauce, or enjoyed as a bowl of noodle soup. Best part, one entire bag is only 95 calories!!!

• Bulletproof Brain Octane Oil This is the key ingredient in my bulletproof coffee. I use 1 tbls Brain Octane Oil, 1 tbls Kerrygold butter, and a spoonful of my Pure Sweet sweetener. I blend it with my immersion blender, and have a delicious and creamy meal replacement that provides energy, mental clarity, and satiety.

• Bulletproof Sleep Mode As your body transitions to ketosis, there can be some sleep disturbance. This sleep aid, containing melatonin is the best that I have found in promoting healthy sleep with the “grogginess” in the mornings.

• Pork Rind Crumbs are super easy to use as a replacement for bread crumbs in any recipe.

• Meal Prep Containers make meal prepping brainless and a breeze. When I meal prep each week, I make sure I have at least 4 of these on hand to grab and go when needed.

• Essential Ketogenic Diet If you do not have an Instantpot, please get one. This cookbook provides a ton of super easy recipes using the Instant Pot.

• Keto Essentials This was the first Keto book I purchased and is amazing for beginners. It contains many of my favorite Keto recipes, including Keto chocolate chip cookie dough and homemade blue cheese dressing.

• Immersion blender is a kitchen tool I could not live without these days. I use this to make my bulletproof coffee almost every morning.

• Instantpot now has a permanent place on my counter. Sauté, steam, pressure cook, stew……you can use it for everything! Cleanup is a breeze and your food cooks in a fraction of the time it normally would take.

• Blood Ketone and Glucose Meter I personally have enjoyed checking my blood levels to ensure I am in ketosis and to see how different foods affect my system. Checking your levels is totally not necessary unless you would feel more comfortable. If you do choose to keep track, the linked meter is my favorite product. If you follow the menu items and do not veer from the 14 day plan, you will get into ketosis without having to prick your finger or use urine sticks.

• Everything But the Bagel Seasoning I cannot say enough about this amazing seasoning! I use it on everything….in eggs, zucchini noodles, you name it! There are several Keto bread recipes that I will share during this challenge that I use this spice in….delish!