Peace Love and Low Carb 2017-03-07T23:49:16Z http://peaceloveandlowcarb.com/feed Peace Love and Low Carb http://www.peaceloveandlowcarb.com <![CDATA[Keto Sausage and Egg Breakfast Sandwich]]> http://peaceloveandlowcarb.com/?p=9588 2017-03-07T20:21:27Z 2017-03-01T20:17:41Z Who needs fast food when you can make your own low carb and keto sausage egg mcmuffin right at home. You won’t even miss the english muffin… It’s that GOOD! Keto McMuffin Sausage and Egg Breakfast Sandwich   I certainly wasn’t the first person to make something like this Keto McMuffin Sausage and Egg Breakfast Sandwich and...

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Who needs fast food when you can make your own low carb and keto sausage egg mcmuffin right at home. You won’t even miss the english muffin… It’s that GOOD! Keto McMuffin Sausage and Egg Breakfast Sandwich

Keto McMuffin Sausage and Egg Breakfast Sandwich

Keto McMuffin Sausage and Egg Breakfast Sandwich

 

I certainly wasn’t the first person to make something like this Keto McMuffin Sausage and Egg Breakfast Sandwich and I definitely won’t be the last. I first saw a variation of this a few years ago on Nom Nom Paleo. Every time I would see it pop up in my newsfeed or on Pinterest, I always told myself I was going to make something similar, but I just never got around to it… until now.

If you are following a low carb or keto diet, then you have probably gotten pretty bored of plain old bacon and eggs for breakfast. Although they are two of my absolute favorite foods, I am always looking for ways to jazz up low carb breakfast foods. If you are just starting out and are looking for recipes to help you become fat adapted and get into ketosis, then this recipe is a great place to start. Perfectly low in carbs and high in healthy fats.

When I was a kid and I was just starting to learn how to cook, one of the very first things I learned was how to fry an egg. From there, I became obsessed with eating fried egg sandwiches, slathered in an obscene amount of mayonnaise. Don’t even get me started on my love of mayo! If I started talking about it, this post would likely start to resemble a steamy love letter and then mayonnaise and I would run off into the sunset together. Focus! Back to my story… I always left the yolk runny and that first bite into a mayo covered, ooey gooey yolk, sandwiched between two soft pieces of white bread was pretty much childhood bliss. Every. Time. I would make one every single day. I guess some things never change. Here I am at the young age of 38 and I still eat the same things every day. Sometimes I swear my life is like the movie “Big”. There is just no way I am an actual grown up. No. Way.

Enough rambling already! I almost forgot the reason I brought up the mayonnaise story in the first place… I took that childhood memory of that first delicious bite and captured it in this recipe. I slathered each cooked egg with mayo just like I would have that white bread when I was a child. So good! Next time I make this, I think I will leave the yolks runny just for old times sake. Because let’s be honest, I am fork and knifing this sandwich anyway. Otherwise my hands would be a greasy mess and “Ain’t Nobody Got Time For Dat” This just got weird. I think I will say goodbye now.

Just try this Keto McMuffin Sausage and Egg Breakfast Sandwich for yourself and you will see what I mean. For this recipe I used a store bought sausage, but I included a link to my Maple Chicken Breakfast Sausagein the recipe also.

 

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Keto Sausage and Egg Breakfast Sandwich
Rate this recipe
Average: 4/5
8 ratings

Prep Time: 5 minutes

Cook Time: 10 minutes

Yield: Makes 1 Serving

Serving Size: 1 Breakfast Sandwich

NOTE To make these perfectly round shaped eggs, I cooked the eggs in the ring of a mason jar lid. Super easy and it was something I already had around the house. You can also get silicone egg molds to do the trick. Pick some up here

Ingredients

  • 1 tbsp butter
  • 2 large eggs
  • 1 tbsp mayonnaise
  • 2 sausage patties, cooked (find my recipe here)
  • 2 slices sharp cheddar cheese
  • a few slices of avocado

Instructions

  1. Heat the butter in a large skillet over medium heat. Place lightly oiled mason jar rings or silicone egg molds into the pan.
  2. Crack the eggs into the rings and use a fork to break the yolks and gently whisk. Cover and cook for 3-4 minutes or until eggs are cooked through. Remove the eggs from the rings.
  3. Place one of the eggs on a plate and top it with half of the mayonnaise. Top the egg with one of the sausage patties.
  4. Top the sausage patty with a slice of cheese and avocado.
  5. Put the second sausage patty on top of the avocado and top it with the remaining cheese.
  6. Spread the remaining mayonnaise on the second cooked egg and put it on top of the cheese.
  7. Serve and enjoy!

Notes

Per Serving - Calories: 880 | Fat: 82g | Protein: 32g | Total Carbs: 8g | Fiber: 2g | Net Carbs: 6g

If you want to reduce the calories and the fat content, you can omit the mayonnaise and skip the butter. But like I said above, I LOVE MAYO!! Enjoy!

http://peaceloveandlowcarb.com/keto-mcmuffin-sausage-and-egg-breakfast-sandwich/

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Peace Love and Low Carb http://www.peaceloveandlowcarb.com <![CDATA[Home Water Testing Kits – Results and a Giveaway!]]> http://peaceloveandlowcarb.com/?p=9610 2017-03-07T23:49:16Z 2017-02-28T23:07:55Z What’ really in the water you are drinking? Let’s find out, shall we? Home Water Testing Kits – Results and a Giveaway! DISCLOSURE: ***Some links contained on this page are affiliate links and I may receive monetary compensation or other types of remunerations for any products purchased through these links. This is a sponsored post, however,...

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What’ really in the water you are drinking? Let’s find out, shall we? Home Water Testing Kits – Results and a Giveaway!

DISCLOSURE: ***Some links contained on this page are affiliate links and I may receive monetary compensation or other types of remunerations for any products purchased through these links. This is a sponsored post, however, all thoughts and opinions are my own. If I give a positive review, it is because I feel the product deserves attention and recognition.***

At Home Water Testing Kits - Results and a Giveaway!

 

Do you drink your home tap water? Yeah, me neither. I haven’t in years. I am just conditioned not to at this point. With so many contaminated water sources, you really just can’t be too careful. Just look at Flint, MI! But could you be drinking your tap water? Have you ever had it tested? Have you ever took the initiative to test it yourself? Yeah, me neither. Until now. I have tasted the tap water in our new home and it tastes fine to me. In fact, I don’t think I could pass a blind side by side taste test between our tap water and our fridge water, which is filtered. But still, I never drink it. Even when I use my Soda Stream, I fill it with filtered water from the fridge. I’ve always been afraid of the dangers that I couldn’t see, smell or taste. In my crazy mind, drinking my home tap water sounded as bad as drinking the water in Mexico. Crazy right? I guess we shall see after I do all the testing! Get a kit for yourself here.

I drink A TON of water. All day long. I carry my hydroflask with me everywhere. I’ve never been one of those people that has to force themselves to drink water. If anything, I may drink too much. My water bottle is like a security blanket for me. Always by my side and I take comfort in knowing that it is there, full of the liquid of life. I don’t think I need to remind anyone of the health benefits of water. I will sum it up with one sentence… No water, no life.

When Water Testing Kits reached out to me about trying their kits, it was a no-brainer for me. In fact, I was really excited to try them. I was always curious about my tap water, but never really curious enough to do anything about it. (There might be a word for that – lazy) It was the kind of curiosity that lived below the surface. Well now I no longer have to be curious about the safety of our water.

Before I tell you more about the kits, let me tell you a little bit more about Test Assured Water Testing Kits as a company.

“From their site:

We started out as a company providing water testing kits for customers who are running on wells and ground water, but have evolved into a complete water test provider for all sources of water.   We are very passionate about providing high quality testing kits and supplies at affordable prices.   Our tests are always easy to use so most anyone can test their water and get quick accurate results back right from their own home.

Most of us don’t think much about the water we are drinking on a day to day basis, however it’s a good idea to routinely test your water supply for any kind of contamination, especially if you are on ground water.   However beyond that even if you are on municipal or city water it’s a good idea to spot check to see different levels in your water.  Even beyond the city water your own piping in your home could be leaching toxins into your water supply.

 

Complete Water Analysis Test Kit – This is the kit I used to test our tap water.  It includes 10 different water tests allowing you to easily and quickly check your home water. The tests are easy to administer and give results within 10 minutes. With the exception of the bacteria test, which takes 48 hours for full results. The 10 tests included in these home water testing kits are:

  • Lead Test
  • Bacteria Test
  • Pesticide Test
  • Iron
  • Copper
  • Nitrates & Nitrites
  • Chlorine Level
  • pH Levels Check
  • Alkalinity
  • Hardness

At Home Water Testing Kits - Results and a Giveaway!

Here is what the kit looks like straight out of the package. Each test is individually wrapped and kept separate to make sure there is no contamination. The first test is for lead and pesticides.

At Home Water Testing Kits - Results and a Giveaway!

To run the lead and pesticide test, you put 2 droppers full of your tap water in the test vial provided. You swirl the water in the vial for a couple of second and then you place both test strips (lead and pesticide) into the vial for 10 minutes. The card provided tells you how to read your results and whether or not your water sample tested positive or negative for lead and pesticides. Our water tested negative on both! Awesome so far!

At Home Water Testing Kits - Results and a Giveaway!

Next up is the bacteria test. This is the one test in the group that takes a longer. While all the other tests provide you with results in less than 10 minutes, this test takes 24 hours and the specimen needs to be stored in an area that is between 70° – 90°F. This vial comes shrink wrapped and has a test powder inside of it. You add your water to the powder, give it a good shake, cap it and let it sit for 48 hours. As you can tell, our water tested negative for bacteria. A purple color is a negative result, while a yellow color is a positive result.

At Home Water Testing Kits - Results and a Giveaway!

The next test measures the levels of chlorine, copper, nitrate and nitrites in your water. One test strip tests for all of these things. You fill the provided vial 3/4 of the way with your water, swirl the test strip in the water 3 times and then remove it. Using the key above and below, you can read your results.

At Home Water Testing Kits - Results and a Giveaway!

Our water yielded 0 ppm of chlorine, 1.3 ppm of copper and 0 ppm of nitrate nitrogen and nitrite nitrogen. These were all exactly where they should be. So far, so good! Why am I not drinking this stuff?

At Home Water Testing Kits - Results and a Giveaway!

The card above shows you the water testing ranges for the federal water limits. These are the maximum contaminant levels allowed by the EPA. Thankfully our water tested much lower even than what could still be considered normal, safe, and allowed.

At Home Water Testing Kits - Results and a Giveaway!

The next test was for alkalinity, pH and hardness. Our water tested at 80 ppm for alkalinity, 0 for hardness and 6.5 for pH. Again, these were all within the normal ranges. The card provided did not give ranges for the alkalinity of water. I did some research online to find the acceptable ranges for alkalinity. A pH of 6.0 – 9.0 seems to be the standard healthy range. Get a kit for yourself here.

At Home Water Testing Kits - Results and a Giveaway!

The final test was for iron. For this test there is an iron reagent tablet included. You drop it into a vial of water and shake until the tab is completely disintegrated. You then immerse your test strip in the water for 2 seconds. You wait 60 seconds before checking your results. Our water tested at 0 ppm. Remind me again why I am not drinking our tap water??

At Home Water Testing Kits - Results and a Giveaway!

I am pretty darn impressed with how well our tap water fared. Just for funsies, I am going to run all of these tests on the filtered water from our fridge. Just to recap, here is how our water scored.

 

  • Lead Test – Negative
  • Bacteria Test – Negative
  • Pesticide Test – Negative
  • Iron – 0 ppm
  • Copper – 1.3 ppm
  • Nitrates & Nitrites – 0 ppm
  • Chlorine Level – 0 ppm
  • pH Levels Check – 6.5
  • Alkalinity – 80 ppm
  • Hardness – 0

 

Are you curious about your own water now? How would you like the opportunity to test out your water? You can pick up a test of your own HERE!

Test Assured Water Testing Kits is also offering up 5 kits for a giveaway!! Details for entry below. Good luck!

 

 

a Rafflecopter giveaway

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Peace Love and Low Carb http://www.peaceloveandlowcarb.com <![CDATA[Is Being in Ketosis Safe and What are the Potential Side Effects]]> http://peaceloveandlowcarb.com/?p=9518 2017-03-06T17:49:04Z 2017-01-29T19:17:55Z Republished with permission from Authority Nutrition. Original article here.   Sign up for updates to receive one week FREE of my low carb and gluten free meal plans:   CHECK OUT SOME OF MY OTHER FAVORITE LOW CARB KETO RESOURCES: How Many Carbs Should You Eat Per Day to Lose Weight 10 Signs That You Might be in...

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Republished with permission from Authority Nutrition. Original article here.

 

Is being in ketosis safe? Some people think that ketosis is extremely dangerous.

However, they might be confusing ketosis with ketoacidosis, which is completely different.

While ketoacidosis is a serious condition caused by uncontrolled diabetes, ketosis is a natural metabolic state.

In fact, ketosis and ketogenic diets have been studied extensively and shown to have major benefits for weight loss (12).

Ketogenic diets have also been shown to have therapeutic effects in epilepsy, type 2 diabetes and several other chronic conditions (3456).

Ketosis is generally considered to be safe for most people. However, it may lead to a few side effects, especially in the beginning.

An Overview of Ketosis

First, it’s necessary to understand what ketosis is.

Ketosis is a natural part of metabolism. It happens either when carbohydrate intake is very low (such as on a ketogenic diet), or when you haven’t eaten for a long time.

Both of these lead to reduced insulin levels, which causes a lot of fat to be released from your fat cells. When this happens, the liver gets flooded with fat, which turns a large part of it into ketones.

During ketosis, many parts of your body are burning ketones for energy instead of carbs. This includes a large part of the brain.

However, this doesn’t happen instantly. It takes your body and brain some time to “adapt” to burning fat and ketones instead of carbs.

During this adaptation phase, you may experience some temporary side effects. These are generally referred to as the “low-carb flu” or “keto flu.”

Bottom Line: In ketosis, parts of the body and brain use ketones for fuel instead of carbs. It can take some time for your body to adapt to this.

What is the keto flu

The Low-Carb/Keto Flu

In the beginning of ketosis, you may experience a range of negative symptoms.

They are often referred to as “low-carb flu” or “keto flu” because they resemble symptoms of the flu.

These may include:

  • Headache.
  • Fatigue.
  • Brain fog.
  • Increased hunger.
  • Poor sleep.
  • Nausea.
  • Decreased physical performance (7).

These issues may discourage people from continuing to follow a ketogenic diet, even before they start reaping all the benefits.

However, the “low-carb flu” is usually over within a few days.

 

Bottom Line: The “low-carb flu” or “keto flu” is a set of symptoms that can occur in the initial stages of ketosis. While it may cause some people to discontinue the diet, it’s usually over in a short amount of time.

Bad Breath is a Sign of Ketosis

Bad Breath Is Also Common

One of the more common side effects of ketosis is bad breath, often described as fruity and slightly sweet.

It’s caused by acetone, a ketone that is a byproduct of fat metabolism.

Blood acetone levels are elevated in ketosis, and your body gets rid of some of it via your breath (8).

Occasionally, sweat and urine can also start to smell like acetone.

Acetone has a distinctive smell — it’s the chemical that gives nail polish remover its pungent odor.

For most people, this unusual-smelling breath will go away within a few weeks.

Bottom Line: In ketosis, your breath, sweat and urine may smell like acetone. This ketone is produced by the liver from fat and increases on a ketogenic diet.

In Ketosis Your Leg Muscles Might Cramp

Leg Muscles May Cramp

In ketosis, some people may experience leg cramps. Although they’re usually a minor problem, they’re never pleasant and can be painful.

Leg cramps in ketosis are usually connected to dehydration and loss of minerals. This is because ketosis causes a reduction in water weight.

Glycogen, the storage form of glucose in muscles and liver, binds water.

This gets flushed out when you reduce carb intake, and is one of the main reasons why people lose weight rapidly in the first week of a very low-carb diet.

That being said, there are many other potential causes of muscle cramps.

 

Bottom Line: Some people may experience muscle cramps in ketosis. Loss of water and minerals increases your risk of leg cramps.

 Ketosis Can Cause Digestive Issues

Ketosis May Cause Digestive Problems

Dietary changes can sometimes lead to digestive issues.

This is also true for ketogenic diets, and constipation is a common side effect in the beginning (9).

This is most commonly due to not eating enough fiber and not drinking enough fluids.

Some people may also get diarrhea, but it’s less common.

If you made drastic changes to your diet in order to get into ketosis, it’s more likely that you’ll experience digestive symptoms.

Nevertheless, digestive issues are usually over within a few weeks.

 

Bottom Line: Constipation is a very common side effect of ketosis. Diarrhea may also occur in some people. Nine Natural Remedies for Constipation

Ketosis Can Cause an Elevated Heart Rate

Elevated Heart Rate

Some people also experience increased heart rate as a side effect of ketosis.

This is also called heart palpitations or a racing heart, and can happen during the first few weeks of a ketogenic diet.

Being dehydrated is a common cause, as well as low salt intake. Drinking a lot of coffee might also contribute to this.

If the problem doesn’t stop, you might need to increase your carb intake.

 

Bottom Line: A ketogenic diet can increase heart rate in some people, but staying hydrated and increasing your salt intake may help.

Other Side Effects of Ketosis

Other, less common side effects may include:

  • Ketoacidosis: A few cases of ketoacidosis (a serious condition that occurs in uncontrolled diabetes) have been reported in breastfeeding women, likely triggered by a very low-carb diet. However, this is extremely rare (101112).
  • Kidney stones: Although uncommon, some epileptic children have developed kidney stones on a ketogenic diet (9131415).
  • Raised cholesterol levels: Some people get increased total and low-density lipoprotein (LDL) cholesterol levels (161718).

 

Bottom Line: Less common side effects include issues for breastfeeding women, kidney stones in epileptic children and raised cholesterol levels.

How to Minimize Potential Side Effects

Here’s how to minimize the potential side effects of ketosis:

  • Drink plenty of water: Make sure to drink at least 68 oz (2 liters) of water a day. A significant amount of water weight is lost in ketosis, especially in the beginning.
  • Get enough salt: Sodium, a crucial electrolyte, gets excreted in large amounts when carb intake is reduced. Replenish your salt by adding it to foods or drinking broth.
  • Increase mineral intake: Foods high in magnesium and potassium may help relieve leg cramps.
  • Avoid intense exercise: Don’t push yourself too hard while you’re adapting to ketosis. Stick to moderate levels of exercise in the first week or two.
  • Try a low-carb diet first: To ease the transition, it might help to reduce your carbs to a moderate amount before trying a ketogenic (very low-carb) diet.
  • Eat fiber: A low-carb diet is not no-carb. Eat fiber-rich foods like nuts, seeds, berries and low-carb veggies.

 

Bottom Line: There are a few ways to minimize the negative symptoms of ketosis. These include drinking enough water, and eating foods rich in fiber and minerals.

Ketosis Is Healthy and Safe, but Is Not Suitable for Everyone

Being in ketosis has been shown to have powerful benefits for certain people, such as people with obesity or type 2 diabetes and children with epilepsy.

Yet although ketosis is generally healthy and safe, you may experience some side effects. These include the “low-carb flu,” leg cramps, bad breath and digestive issues.

However, these effects are usually temporary and should go away within a few days or weeks. Diet and lifestyle changes can also help minimize these effects.

Additionally, it should be noted that while getting into ketosis has obvious benefits for some people, it is definitely not for everyone.

Some people feel great and experience incredible benefits on a ketogenic diet, while others feel and perform much better on a higher-carb diet.

 

Republished with permission. Original article here.

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Peace Love and Low Carb http://www.peaceloveandlowcarb.com <![CDATA[Fudgy Double Chocolate Brownies and a GIVEAWAY!]]> http://peaceloveandlowcarb.com/?p=9470 2017-01-25T21:53:11Z 2017-01-25T20:28:50Z Fudgy Double Chocolate Brownies and a GIVEAWAY! DISCLOSURE: ***Some links contained on this page are affiliate links and I may receive monetary compensation or other types of remunerations for any products purchased through these links. This is a sponsored post, however, all thoughts and opinions are my own. If I give a positive review, it...

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Fudgy Double Chocolate Brownies and a GIVEAWAY!

DISCLOSURE: ***Some links contained on this page are affiliate links and I may receive monetary compensation or other types of remunerations for any products purchased through these links. This is a sponsored post, however, all thoughts and opinions are my own. If I give a positive review, it is because I feel the product deserves attention and recognition.***

 

Hey friends!! I am back with some more exciting products from LC Foods Company. Maybe you have no idea what I am talking about? In December I did a review of their amazing Low Carb Breads and Bagels. I even made a delicious Low Carb Cranberry Sauce Cream Cheese Spread recipe to go with it. It might just be my new favorite way to curb a sweet tooth. Rich and creamy, with the perfect amount of sweetness. There was a fantastic giveaway to go with it. You can go back and read all about those products and get the cream cheese recipe here. Well today I am back with another set of awesome low carb and gluten free products and another great giveaway.   They were so generous to send me a giant box of some of their chocolate products. After all, Valentines days is right around the corner. Valentines Day and chocolate go together like bread and butter. Low carb bread of course!

The Best Low Carb Bread you'll Ever Eat - Peace Love and Low Carb Low Carb Everything Bagel Low Carb Cranberry Sauce Cream Cheese Spread | Peace Love and Low Carb

 

As a refresher, let me tell you a little bit about LC Foods Company, who they are and what they stand for.

WHO IS LC FOODS AND WHAT ARE THEY ALL ABOUT?

From their site: “LC Foods Company is committed to providing our products world wide as good eating choices for the web based consumer, retail store consumer, health food store customer, food service market place, health food distributors, health food professional services, along with healthy eating clinics and diabetic care clinics.

LC Foods Company is dedicated to bringing quality foods to market not previously available to the general public for purchase, including low carb flour blends, low carb milk blends, low carb sugar blends, low carb syrups, sauces, frostings, seasonings, rubs, potatoes, gravy and much more.

LC Foods offers specifically designed foods for all types of diabetic & low carb programs including pre diabetes, type 2 diabetes, diabetes mellitus type 2, those with insulin resistance, impaired fasting glucose, impaired glucose tolerance, borderline diabetes, those with high blood sugar, adult onset diabetes, type 1 diabetic dietary programs and pre-diabetic diagnosed desiring to make dietary changes before the onset of type 2 diabetes. We cater to the low carb community looking for products low in carbohydrates and sugar, as well as individuals recognizing that a low carb lifestyle reducing simple carbohydrates out of their diet will afford them an easier time in weight control and management.

We specialize in low carbohydrate living, diabetic living, weight management living, and low carb diets and dieting. We cater to the diabetic community and individuals who want to reduce carbohydrate intake in their diet with a full line of products very thoughtful to the glycemic index, the glycemic load index, and rich in proteins and fibers. The consumer buying our products can be assured that we have made every effort to insure that our products are void of any simple sugars, corn syrups, wheat, and high carbohydrate flour products, low in net carbohydrates, and high in fiber and protein. We are also dedicated to weight management with all of our products designed to not easily spike blood sugar levels, which releases insulin to create fat storage in the body. LC Food Company is committed to providing these healthy, low carb food products and choices to the health conscious consumer.”

Subscribe to their newsletter updates to learn more about their delicious low carb products.

Low Carb Dark Chocolate Chips | Peace Love and Low Carb

 

As I said above, this months box was all about chocolate, chocolate and more chocolate. Like these amazing Dark Chocolate Chips. They are only 1 net carb per serving. They are diabetic friendly, gluten free, paleo, organic, non-gmo and dairy free. That is quite the impressive recipe. They have been awesome for baking. I have some exciting recipes in the works that feature these chips. Stay tuned.

They have a pretty extensive low carb and gluten free chocolate section on their website. Many of the options are even paleo friendly. They don’t use articial sweeteners, and therefore, their products aren’t loaded with a ton of bad sugar alcohols (not all sugar alcohols are created equal) that might cause digestive distress. Did I mention CHOCOLATE? I’m not just talking about chocolate bars, I’m talking about muffins, cupcakes, brownies, chocolate chips, granola, cookies, dark chocolate hazelnut spread… just to name a few. You can check out their complete product line here.

 

Low Carb Double Chocolate Brownie Mix - Peace Love and Low Carb

 

oh hey, did I mention Low Carb Double Chocolate Brownies? I probably should have led with that. They are low carb, gluten free and contain no artificial sweeteners. They come in at just 1 net carb per serving. Did I mention that brownies are my favorite sweet treat ever? As a general rule, my tastes have always gravitated to the savory over the sweet. I am not much for cakes, cupcakes, pies etc. I mean, they taste great, but I don’t have a hard time staying away from them. Now brownies, that is a different story. A fresh warm pan of brownies will lead me to the kitchen with a butter knife, prying away the perfectly crispy edge pieces. Who’s with me on the edge pieces?

 

Low Carb Fudgy Double Chocolate Brownies - Gluten Free

 

This mix was really easy to make. All you need is the mix, eggs, sour cream, butter and vanilla extract. Mix it all together and pop it in the oven. Easy peasy! The end result were these Fudgy Double Chocolate Brownies. They had a dense, fudgy texture with a perfectly crisp and crackly top. We served them with a nice cold glass of coconut milk.

Ingredients: Proprietary blend of tapioca, almond and coconut flours, flax meal, cocoa, Inulin chicory root fiber, polydextrose fiber, baking powder, salt, natural stevia rebaudiana leaf natural herbal extracts, natural luo han guo monk fruit.

 

Low Carb Fudgy Double Chocolate Brownies - Gluten Free

 

I even took it upon myself to frost them with the Dark Chocolate Hazelnut Spread. Hello, low carb Nutella!

 

Low Carb Fudgy Double Chocolate Brownies with Chocolate Hazelnut Spread - Gluten Free

The Dark Chocolate Hazelnut Spread is all natural, sugar free and gluten free. It comes in at only 1 net carb per serving.

Ingredients: Inulin chicory root fiber, palm oil, sunflower oil, roasted hazelnuts, cocoa powder, erythritol, lecithin, vanilla extract, stevia rebaudiana leaf natural herbal extract.

Dark Chocolate Hazelnut Spread - Low Carb, Gluten Free

 

Low Carb and Gluten Free Granola - Peace Love and Low Carb

 

They also sent me their low carb granola cereals. Regular and also their Chocolate Chips and Almond Granola Cereal. Both varieties are low carb, gluten free, diabetic friendly, paleo, and ketogenic. You can read more about them here.

Ingredients plain variety: Organic cracked flax seed, organic chopped flax seed meal, salvia hispanica L. milled chia seed grains, inulin (chicory root) fiber, oat fiber, digestion resistant polydextrose fiber, organic stevia rebaudiana leaf natural herbal extracts, and natural luo han guo monk fruit

Almond Chocolate Chip Granola Cereal - Low Carb, Paleo

 

I couldn’t wait to pour it in a bowl and cover it with coconut milk. A bowl of Chocolate Almond Granola Cereal for only 3 net carbs (coconut milk included)? YES, please! It has a perfect crunch and holds up against the coconut milk without turning into a soggy mess. It is also great for a crunchy snack all on its own. In fact, we ate the plain variety with cheese and salami. It has just a hint of sweetness that was awesome with the savory flavors of the meat and cheese. Yum!

Ingredients Chocolate Almond: Organic cracked flax seed, organic chopped flax seed meal, salvia hispanica L. milled chia seed grains, roasted almonds, unsweetened chocolate, erythritol, inulin fiber, cocoa butter, oat fiber, digestion resistant polydextrose fiber, coconut oil, organic soy lecithin, vanilla extract. organic stevia rebaudiana leaf natural herbal extracts, natural luo han guo monk fruit.

Almond Chocolate Chip Granola Cereal - Low Carb, Paleo

 

DON’T FORGET TO CHECK OUT SOME OF THEIR OTHER LOW CARB PRODUCTS:

 

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Peace Love and Low Carb http://www.peaceloveandlowcarb.com <![CDATA[10 Signs that you Might be in Ketosis]]> http://peaceloveandlowcarb.com/?p=9433 2017-03-06T17:27:56Z 2017-01-14T17:45:09Z Republished with permission from Authority Nutrition. Original article here.       CHECK OUT SOME OF MY OTHER FAVORITE LOW CARB KETO RESOURCES: How Many Carbs Should You Eat Per Day to Lose Weight Keto 101 – A Beginners Guide to the Ketogenic Diet Ultimate Low Carb Resource Guide How to Order Low Carb Keto at...

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Republished with permission from Authority Nutrition. Original article here.

 

10 Signs that You Might be in Ketosis | Peace Love and Low Carb

 

 

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10 Signs that you Might be in Ketosis

 

The ketogenic diet is a popular, effective way to lose weight and improve health.

When followed correctly, this low-carb, high-fat diet will raise blood ketone levels.

These provide a new fuel source for your cells, and cause most of the unique health benefits of this diet (123).

On a ketogenic diet, your body undergoes many biological adaptions, including a reduction in insulin and increased fat breakdown.

When this happens, your liver starts producing large amounts of ketones to supply energy for your brain.

However, it can often be hard to know whether you’re “in ketosis” or not.

 

Here are 10 common signs and symptoms of ketosis, both positive and negative.

 

1. Bad Breath

People often report bad breath once they reach full ketosis.

It’s actually a common side effect. Many people on ketogenic diets and similar diets, such as the Atkins diet, report that their breath takes on a fruity smell.

This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath (4).

While this breath may be less than ideal for your social life, it can be a positive sign for your diet. Many ketogenic dieters brush their teeth several times per day, or use sugar-free gum to solve the issue.

If you’re using gum or other alternatives like sugar-free drinks, check the label for carbs. These may raise your blood sugar levels and reduce ketone levels.

The bad breath usually goes away after some time on the diet. It is not a permanent thing.

Bottom Line: The ketone acetone is partly expelled via your breath, which can cause bad or fruity-smelling breath on a ketogenic diet.

 

2. Weight Loss

 

Ketogenic diets, along with normal low-carb diets, are highly effective for losing weight (56).

As dozens of weight loss studies have shown, you will likely experience both short- and long-term weight loss when switching to a ketogenic diet (57).

Fast weight loss can occur during the first week. While some people believe this to be fat loss, it is primarily stored carbs and water being used up (8).

After the initial rapid drop in water weight, you should continue to lose body fat consistently as long as you stick to the diet and remain in a calorie deficit.

 

Bottom Line: Fast weight loss commonly occurs when you start a ketogenic diet and severely restrict carbohydrates.

 

3. Increased Ketones in the Blood

 

One of the hallmarks of a ketogenic diet is a reduction in blood sugar levels and an increase in ketones.

As you progress further into a ketogenic diet, you will start to burn fat and ketones as the main fuel sources.

The most reliable and accurate method of measuring ketosis is to measure your blood ketone levels using a specialized meter.

It measures your ketone levels by calculating the amount of beta-hydroxybutyrate (BHB) in your blood.

This is one of the primary ketones present in the bloodstream.

According to some experts on the ketogenic diet, nutritional ketosis is defined as blood ketones ranging from 0.5–3.0 mmol/L.

Measuring ketones in the blood is the most accurate way of testing, and is used in most research studies. However, the main downside is that it requires a small pinprick to draw blood from the finger (9).

A test kit also costs around $30–$40, and then an additional $5 per test. For this reason, most people will just perform one test per week, or every two weeks.

 

Bottom Line: Testing blood ketone levels with a monitor is the most accurate way to measure whether you are in ketosis or not.

 

4. Increased Ketones in the Breath or Urine

Another way to measure blood ketone levels is a breath analyzer. Get one here.

It monitors acetone, one of the three main ketones present in your blood during ketosis (410).

This helps give you an idea about your body’s ketone levels, since more acetone leaves the body when you are in nutritional ketosis (11).

The use of acetone breath analyzers has been shown to be fairly accurate, but less accurate than the blood monitor method.

Another good technique is to measure the presence of ketones in your urine on a daily basis with special indicator strips. Get them here.

These also measure ketone excretion through the urine and can be a quick and cheap method to assess your ketone levels daily. However, they are not considered very reliable.

Bottom Line: You can measure your ketone levels with a breath analyzer or urine strips. However, they are not as accurate as a blood monitor.

 

5. Appetite Suppression

 

Many people report decreased hunger while following a ketogenic diet.

The reasons why this happens are still being investigated.

However, it’s been suggested the hunger reduction may be due to an increased protein and vegetable intake, along with alterations to your body’s hunger hormones (12).

The ketones themselves may also affect the brain to reduce appetite (13).

 

Bottom Line: A ketogenic diet can significantly reduce appetite and hunger. If you feel full and don’t need to eat as often as before, then you may be in ketosis.

 

6. Increased Focus and Energy

People often report brain fog, tiredness and feeling sick when first starting a very low-carb diet. This is termed the “low carb flu” or “keto flu.”

However, long-term ketogenic dieters often report increased focus and energy.

When you start a low-carb diet, your body must adapt to burning more fat for fuel, instead of carbs.

When you get into ketosis, a large part of the brain starts burning ketones instead of glucose. It can take a few days or weeks for this to start working properly.

Ketones are an extremely potent fuel source for the brain. They have even been tested in a medical setting to treat brain diseases and conditions such as concussion and memory loss (141516).

Therefore, it comes as no surprise that long-term ketogenic dieters often report increased clarity and improved brain function (1718).

Eliminating carbs can also help control and stabilize blood sugar levels. This may further increase focus and improve brain function.

 

Bottom Line: Many long-term ketogenic dieters report improved brain function and more stable energy levels, likely due to the rise in ketones and more stable blood sugar levels.

 

7. Short-Term Fatigue

 

The initial switch to a ketogenic diet can be one of the biggest issues for new dieters. Its well-known side effects can include weakness and fatigue.

These often cause people to quit the diet before they get into full ketosis and reap many of the long-term benefits.

These side effects are natural. After several decades of running on a carb-heavy fuel system, your body is forced to adapt to a different system.

As you might expect, this switch does not occur overnight. It normally requires 7–30 days before you are in full ketosis.

To reduce fatigue during this switch, you may want to take electrolyte supplements.

Electrolytes are often lost because of the rapid reduction in your body’s water content and the elimination of processed foods that may contain added salt.

When adding these supplements, try to obtain 2,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day.

 

Bottom Line: Initially, you may suffer from tiredness and low energy. This will pass once your body becomes adapted to running on fat and ketones.

 

8. Short-Term Decreases in Performance

 

As discussed above, removing carbs can lead to general tiredness at first. This includes an initial decrease in exercise performance.

It is primarily caused by the reduction in your muscles’ glycogen stores, which provide the main and most efficient fuel source for all forms of high-intensity exercise.

After several weeks, many ketogenic dieters state that their performance returns to normal. In certain types of ultra-endurance sports and events, a ketogenic diet could actually be beneficial.

There are also some further benefits, primarily an increased ability to burn more fat during exercise.

One famous study found that athletes who had switched to a ketogenic diet burned as much as 230% more fat when they exercised, compared to athletes who were not on a ketogenic diet (19).

While it is unlikely that a ketogenic diet can maximize performance for elite athletes, once you become fat-adapted it should be sufficient for general exercise and recreational sports (20).

 

Bottom Line: Short-term decreases in performance can occur. However, they tend to improve again after the initial adaptation phase is over.

 

9. Digestive Issues

A ketogenic diet generally involves a major change in the types of foods you eat.

Digestive issues such as constipation and diarrhea are pretty common side effects in the beginning.

Most of these issues should subside after the transition period, but it may be important to be mindful of different foods that may be causing digestive issues.

Also, make sure to eat plenty of healthy low-carb veggies. They are low in carbs but still contain plenty of fiber.

 

Bottom Line: You might experience digestive issues such as constipation when you first switch to a ketogenic diet.

10. Insomnia

 

One big issue for many ketogenic dieters is sleep, especially when they first change their diet.

A lot of people report insomnia or waking up at night when they first reduce their carbs drastically.

However, this usually improves in a matter of weeks.

Many long-term ketogenic dieters claim that they sleep better than before after adapting to the diet.

 

Bottom Line: Poor sleep and insomnia is a common symptom during the initial stages of ketosis. This usually improves after a few weeks.

 

Take Home Message

Several key signs and symptoms can help you identify whether you are in ketosis.

Ultimately, if you are following the guidelines of a ketogenic diet and you stay consistent, then you should be in some form of ketosis.

If you want a more accurate assessment, monitor ketone levels in your blood, urine or breath on a weekly basis.

That being said, if you are losing weight, enjoying your ketogenic diet and feeling healthier, then there is no need to obsess over your ketone levels.

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Peace Love and Low Carb http://www.peaceloveandlowcarb.com <![CDATA[What is Erythritol?]]> http://peaceloveandlowcarb.com/?p=9380 2017-03-06T17:35:53Z 2017-01-07T23:47:59Z What is erythritol? Is Swerve low carb? If you have been visiting any of the baked good recipes on low carb blogs, you have likely asked yourself these questions. Hopefully this article will help clear it up for you. Republished with permission from our friends at Authority Nutrition. Original article here.         Sign up...

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What is erythritol? Is Swerve low carb? If you have been visiting any of the baked good recipes on low carb blogs, you have likely asked yourself these questions. Hopefully this article will help clear it up for you.

Republished with permission from our friends at Authority Nutrition. Original article here.

 

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I don’t use sweetener often, as most of my recipes are savory in nature. However, on the occasions that I bake a little sweet treat, I always use a erythritol. The number one reason being that it is a natural sweetener. When I am purchasing products that contain sweetener, I will always search for a brand that is sweetened with erythritol. Many of the other sugar alcohols have some seriously nasty side effects. Check out this article by Kris Gunnars that details all the reasons erythritol stands out in the crowd.  Get erythritol – Here

 

The low-calorie sweetener Erythritol may seem too good to be true.

It’s natural, doesn’t cause side effects and tastes almost exactly like sugar without the calories.

Basically, all the good stuff in regular sugar, with none of the bad stuff.

Since I’ve gotten several e-mails asking me about this trendy sweetener, I decided to do some research on it.

What is Erythritol?

Erythritol belongs to a class of compounds called sugar alcohols.

These molecules are like hybrids of a carbohydrate and an alcohol (it doesn’t contain any ethanol though… the stuff that gets you drunk).

There are many different sugar alcohols. They can be found in natural foods like fruits, but they’re also added to “sugar-free” products of all sorts.

The way these molecules are structured gives them the ability to stimulate the sweet taste receptors on our tongues.

Common sugar alcohols include xylitol, sorbitol, maltitol, to name a few. But erythritol appears to be quite a bit different than the others.

To begin with, it contains much fewer calories:

  • Table sugar: 4 calories per gram.
  • Xylitol: 2.4 calories per gram.
  • Erythritol: 0.24 calories per gram.

With only 6% of the calories of sugar, it still has 70% of the sweetness.

Due to its unique chemical structure, our bodies don’t break it down.

It goes pretty much unchanged through our system, without causing any of the harmful metabolic effects of excess sugar… or the digestive issues associated with other sugar alcohols.

In large scale production, erythritol is created when a type of yeast ferments glucose. The final product looks something like this (photo source):

 

Erythritol Does Not Spike Blood Sugar or Insulin

Humans don’t have the enzymes to break down erythritol.

It gets absorbed into the bloodstream and is then excreted unchanged in the urine.

When healthy people are given erythritol, there is no change in blood sugar or insulin levels. There is also no effect on cholesterol, triglycerides or other biomarkers (1).

For people who are overweight, with diabetes or other issues related to the metabolic syndrome, erythritol appears to be an excellent alternative to sugar.

Erythritol Does Not Feed Bacteria in The Mouth

 

One widely accepted side effect of sugar consumption is poor dental health… cavities and tooth decay.

The harmful bacteria in the mouth can use sugar for energy.

When these bacteria have plenty of energy, they grow, multiply and secrete acids that erode the enamel of the teeth.

Other sugar alcohols like Xylitol have found their way into “tooth-friendly” products, because bacteria can not digest them and use them for energy.

Multiple studies have examined the effects erythritol has on dental caries and the results are mixed. Some studies show a reduction in plaque and the harmful bacteria, while another study shows no actual reduction in caries (234).

According to a 3-year study in 485 school children, erythritol was even more protective against dental caries than xylitol and sorbitol (5).

What Happens to Erythritol in The Body?

 

There is one major caveat to most sugar alcohols… they can cause digestive issues.

Because the body can’t metabolize all of them, some travel to the intestine where they get fed to the bacteria.

But… again, erythritol is different.

Most of it gets absorbed into the body way before it gets to the colon, where most of the bacteria reside.

From the small intestine, it travels into the bloodstream.

There it circulates for a while, until it is eventually excreted unchanged in the urine. About 90% of erythritol gets excreted this way (6).

Erythritol And The Digestive System

 

Even though some amount of erythritol were to reach the intestinal bacteria, they can not digest it (7).

Feeding studies with up to 1 gram per kg (0,45 g per lb) of body weight show that it is very well tolerated (89).

However, one study showed that 50 grams of erythritol in a single dose did increase nausea and stomach rumbling (10).

Unless you’re eating massive amounts of it at a time, then it’s unlikely to make you sick or have to run to the toilet.

Take this with a grain of salt however, as this can vary between people.

Overall, erythritol appears to be very safe. Multiple studies on metabolism and toxicity have been performed in test animals. Despite long-term feeding of high amounts of erythritol, no negative effects have been discovered (1112).

 

My Concerns About Low-Calorie Sweeteners in General

I did not manage to find anything negative about erythritol in any of the studies I looked at.

But I am still not convinced that low-calorie sweeteners in general are totally harmless.

Even though these sweeteners don’t contain calories, they are still associated with obesity and diabetes in the long-term. This is well documented (13141516).

This may be because the sweeteners increase the “reward value” of our foods, which can impact our brains and make us eat more subconsciously (17).

Some obesity researchers even believe the amount of processed super-rewarding foods in the food supply to be the true cause of the obesity epidemic.

Whether all of this applies to erythritol and not just artificial sweeteners like Aspartame, I do not know. Time will tell.

 

The Bottom Line

Overall, erythritol appears to be an excellent sweetener.

  • It contains almost no calories.
  • It has 70% of the sweetness of sugar.
  • It doesn’t raise blood sugar or insulin levels.
  • Human studies show very little side effects… mainly minor digestive issues in some people.
  • Studies where animals are fed massive amounts for long periods of time show no adverse effects.

I’ve often recommended that people who must have some sweetness in their lives replace it with stevia or tiny amounts of honey.

However, honey contains calories and fructose, while many people don’t appreciate the aftertaste of Stevia.

Erythritol appears to have the best of both worlds.

 

Republished with permission. Original article here

 

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Peace Love and Low Carb http://www.peaceloveandlowcarb.com <![CDATA[Keto 101 – A Beginners Guide to the Ketogenic Diet]]> http://peaceloveandlowcarb.com/?p=9272 2017-03-06T17:32:36Z 2016-12-29T21:14:16Z How to start a ketogenic diet –  All the resources you need to safely and effectively get started with a keto diet. Republished with permission from our friends at Authority Nutrition. Original article here.   Sign up for updates to receive one week FREE of my low carb and gluten free meal plans: Check out some of my other...

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How to start a ketogenic diet –  All the resources you need to safely and effectively get started with a keto diet.

Republished with permission from our friends at Authority Nutrition. Original article here.

Keto 101 - A Beginners Guide to the Ketogenic Diet | Peace Love and Low Carb

 

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How to start a ketogenic diet.

The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. Once you learn about the ketogenic diet and how to get started, be sure to check out this Ultimate Keto Resource Guide to help you every step of the way on your new ketogenic lifestyle.

Over 20 studies show that this type of diet can help you lose weight and improve health (1).

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease (2345).

This article is a detailed beginner’s guide to the ketogenic diet.

It contains everything you need to know.

What is a Ketogenic Diet?

The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (67).

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6891011).

Bottom Line: The ketogenic diet (keto) is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones.

Different Types of Ketogenic Diets

There are several versions of the ketogenic diet, including:

  • Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1).
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods, and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

Bottom Line: There are several versions of the ketogenic diet. The standard ketogenic diet (SKD) is the most researched and most recommended.

Ketogenic Diets Can Help You Lose Weight

Weight Scale

A ketogenic diet is an effective way to lose weight and lower risk factors for disease (8910111213).

In fact, research shows that the ketogenic diet is far superior to the recommended low-fat diet (2141516).

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food (16).

One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved (17).

Another study found that participants on the ketogenic diet lost 3 times more weight than those on the Diabetes UK’s recommended diet (18).

There are several reasons why a ketogenic diet is superior to a low-fat diet. One is the increased protein intake, which provides numerous benefits (141920).

The increased ketones, lowered blood sugar levels and improved insulin sensitivity may also play a key role (212223242526).

For more details on the weight loss effects of a ketogenic diet, read this article: A Ketogenic Diet to Lose Weight and Fight Disease.

Bottom Line: A ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger.

Ketogenic Diets for Diabetes and Prediabetes

Blood Glucose Meter and Strips

Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function (27).

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome (282930).

One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (29).

Another study in patients with type 2 diabetes found that 7 of the 21 participants were able to stop all diabetes medications (28).

In yet another study, the ketogenic group lost 24.4 lbs (11.1 kg), compared to 15.2 lbs (6.9 kg) in the higher-carb group. This is an important benefit when considering the link between weight and type 2 diabetes (231).

Additionally, 95.2% of the ketogenic group was also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group (2).

This article has more details about low-carb diets and diabetes.

Bottom Line: The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to drastic improvement for type 2 diabetes and prediabetes.

Other Health Benefits of the Ketogenic Diet

Older Male Doctor

The ketogenic diet actually originated as a tool for treating neurological diseases, such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

  • Heart disease: The ketogenic diet can improve risk factors like body fat, HDL levels, blood pressure and blood sugar (3233).
  • Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth (4343536).
  • Alzheimer’s disease: The diet may reduce symptoms of Alzheimer’s and slow down the disease’s progression (53738).
  • Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children (3).
  • Parkinson’s disease: One study found that the diet helped improve symptoms of Parkinson’s disease (39).
  • Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome (40).
  • Brain injuries: One animal study found that the diet can reduce concussions and aid recovery after brain injury (41).
  • Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne (42).

However, keep in mind that research into many of these areas is far from conclusive.

Bottom Line: A ketogenic diet may provide many health benefits, especially with metabolic, neurological or insulin-related diseases.

Foods to Avoid

 

In short, any food that is high in carbs should be limited.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
  • Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis. Check out this post for a great list of low carb alcoholic beverages.
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

Bottom Line: Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.

Foods to Eat

Thumbs Up Man With Salmon Avocado and Almonds

You should base the majority of your meals around these foods:

 

Bottom Line: Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies.

A Sample Ketogenic Meal Plan For 1 Week

To help get you started, here is a sample ketogenic diet meal plan for one week: Click here to sign up for your FREE one week low carb and gluten free meal plan.

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

 

Bottom Line: You can eat a wide variety of tasty and nutritious meals on a ketogenic diet.

Healthy Ketogenic Snacks

Cheese

In case you get hungry between meals, here are some healthy, keto-approved snacks:

  • Fatty meat or fish.
  • Cheese.
  • A handful of nuts or seeds.
  • Cheese with olives.
  • 1–2 hard-boiled eggs.
  • 90% dark chocolate.
  • A low-carb milk shake with almond milk, cocoa powder and nut butter.
  • Full-fat yogurt mixed with nut butter and cocoa powder.
  • Strawberries and cream.
  • Celery with salsa and guacamole.
  • Smaller portions of leftover meals.

Bottom Line: Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate.

Tips for Eating Out on a Ketogenic Diet

It is not very hard to make most restaurant meals keto-friendly when eating out.

Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables.

Egg-based meals are also a great option, such as an omelet or eggs and bacon.

Another favorite is bun-less burgers. You could also leave the bun and swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs.

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream.

For dessert, ask for a mixed cheese board or double cream with berries.

Bottom Line: When eating out, select a meat, fish or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.

Side Effects and How to Minimize Them

Three Pill Bottles

Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.

This is often referred to as “keto flu” – and is usually over within a few days.

Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance.

In order to minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help.

For minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.

At least in the beginning, it is important to eat until fullness and to avoid restricting calories too much. Usually a ketogenic diet causes weight loss without intentional calorie restriction.

Bottom Line: Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.

Supplements For a Ketogenic Diet

Although no supplement is necessary, some can be useful.

  • MCT oil: Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.
  • Minerals: Added salt and other minerals can be important when starting out, due to shifts in water and mineral balance.
  • Caffeine: Caffeine can have benefits for energy, fat loss and performance.
  • Creatine: Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise.
  • Whey: Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake.

Bottom Line: Certain supplements can be beneficial on a ketogenic diet. These include exogenous ketones, MCT oil and minerals.

Frequently Asked Questions

Man Putting Salt on Meat

Here are answers to some of the most common questions about the ketogenic diet.

1. Can I ever eat carbs again?

Yes. However, it is important to eliminate them initially. After the first 2–3 months, you can eat carbs on special occasions — just return to the diet immediately after.

2. Will I lose muscle?

There is a risk of losing some muscle on any diet. However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights.

3. Can you build muscle on a ketogenic diet?

Yes, but it may not work as well as on a moderate-carb diet. More details: Low-Carb/Ketogenic Diets and Exercise Performance.

4. Do I need to refeed or carb load?

No. However, a few higher-calorie days may be beneficial every now and then.

5. How much protein can I eat?

Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.

6. What if I am constantly tired, weak or fatigued?

You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and re-visit the points above. A supplement like MCT oil or ketones may also help.

7. My urine smells fruity? Why is this?

Don’t be alarmed. This is simply due to the excretion of byproducts created during ketosis.

8. My breath smells. What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

9. I heard ketosis was extremely dangerous. Is this true?

People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes.

Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy.

10. I have digestion issues and diarrhea. What can I do?

This common side effect usually passes after 3–4 weeks. If it persists, try eating more high-fiber veggies. Magnesium supplements can also help with constipation.

A Ketogenic Diet is Great, But Not For Everyone

A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.

It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.

And, as with any diet, it will only work if you are consistent and stick with it in the long-term.

That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a ketogenic diet.

Once you learn about the ketogenic diet and how to get started, be sure to check out this Ultimate Keto Resource Guide to help you every step of the way on your new ketogenic lifestyle.

This article was republished with permission. Find original article here

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Peace Love and Low Carb http://www.peaceloveandlowcarb.com <![CDATA[The Best Low Carb Bread You Will Ever Eat]]> http://peaceloveandlowcarb.com/?p=9245 2016-12-30T23:09:26Z 2016-12-29T03:28:54Z Hands down, the best low carb bread you will ever eat! Just like the real thing, but without all the carbs. ***Some links contained on this page are affiliate links and I may receive monetary compensation or other types of remunerations for any products purchased through these links. This is a sponsored post, however, all...

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Hands down, the best low carb bread you will ever eat! Just like the real thing, but without all the carbs.

***Some links contained on this page are affiliate links and I may receive monetary compensation or other types of remunerations for any products purchased through these links. This is a sponsored post, however, all thoughts and opinions are my own. If I give a positive review, it is because I feel the product deserves attention and recognition.***

The Best Low Carb Bread you'll Ever Eat - Peace Love and Low Carb

The Best Low Carb Bread you'll Ever Eat - Peace Love and Low Carb

That bread! Doesn’t it look too good to be true? It almost tastes too good to be true also. So, so good. Jon and I have been going a little sandwich crazy around here. Grilled cheese, ham and egg, meatball, the works! This Low Carb Fresh Baked Multi-Grain Bread is only 1 net carb per slice. YES, you read that right. Not only that, but the loaves are really big and you can get 25 generous slices out of it. It is fresh baked and comes to you unsliced. Each slice has a total carb count of 9.5 grams, with 8.5 grams of fiber (thus the net carb count of just 1 gram). It has a fairly short and easily recognizable ingredient list. This was really important to me. I’ve tried some low carb breads that required a lengthy google search just to know what they were truly made of. Not the case with LC Foods breads.

Ingredients in the Fresh baked Multi-Grain Loaf: Wheat protein isolates, resistant wheat starches, brown flax seed, vital wheat gluten, butter, coconut oil, Inulin chicory root fiber, salt, instant dry yeast, calcium propionate (as a preservative), organic stevia rebaudiana leaf natural herbal extracts, natural luo han guo monk fruit, natural caramel color and natural enzymes. Grab a loaf here.

No funky fillers or crazy unrecognizable ingredients and the taste is incredible. In fact, I like it more than most of the “healthier” store bought breads that I used to buy. It truly is that good! If I could change only one thing about it, it would be to make it gluten free as I live a primarily gluten free lifestyle. It does not bother me as much as it used to but I do try to keep my gluten intake to a minimum and as a general rule, I always cook gluten free. However, I will say that this is a great change from the norm. We usually have a loaf of Udis gluten free bread in the freezer for the occasional sandwich, but one slice is 11 net carbs, making it hard to work into my day and still keep my carbs low. Unfortunately gluten free is not synonymous with low carb. But, I digress. Back to the delicious bread…

When LC Foods Company reached out to me to review their products, I was skeptical. But now I am a fan! I have tried a lot of the low carb products in the marketplace. They usually fall into one of two categories: “Frankenfood” or “Just Plain Gross” So you can see where my skepticism may have crept in. But alas, I was willing to try it out. Boy, am I glad that I did! But before I dig too much farther into the products, why don’t I tell you a little bit about the company.

Who is LC Foods and what are they all about?  

From their site: “LC Foods Company is committed to providing our products world wide as good eating choices for the web based consumer, retail store consumer, health food store customer, food service market place, health food distributors, health food professional services, along with healthy eating clinics and diabetic care clinics.

LC Foods Company is dedicated to bringing quality foods to market not previously available to the general public for purchase, including low carb flour blends, low carb milk blends, low carb sugar blends, low carb syrups, sauces, frostings, seasonings, rubs, potatoes, gravy and much more.

LC Foods offers specifically designed foods for all types of diabetic & low carb programs including pre diabetes, type 2 diabetes, diabetes mellitus type 2, those with insulin resistance, impaired fasting glucose, impaired glucose tolerance, borderline diabetes, those with high blood sugar, adult onset diabetes, type 1 diabetic dietary programs and pre-diabetic diagnosed desiring to make dietary changes before the onset of type 2 diabetes. We cater to the low carb community looking for products low in carbohydrates and sugar, as well as individuals recognizing that a low carb lifestyle reducing simple carbohydrates out of their diet will afford them an easier time in weight control and management.

We specialize in low carbohydrate living, diabetic living, weight management living, and low carb diets and dieting. We cater to the diabetic community and individuals who want to reduce carbohydrate intake in their diet with a full line of products very thoughtful to the glycemic index, the glycemic load index, and rich in proteins and fibers. The consumer buying our products can be assured that we have made every effort to insure that our products are void of any simple sugars, corn syrups, wheat, and high carbohydrate flour products, low in net carbohydrates, and high in fiber and protein. We are also dedicated to weight management with all of our products designed to not easily spike blood sugar levels, which releases insulin to create fat storage in the body. LC Food Company is committed to providing these healthy, low carb food products and choices to the health conscious consumer.”

Subscribe to their newsletter updates to learn more about their delicious low carb products.

It is refreshing to see a company that has individuals living with diabetes in mind when creating their products. Diabetics typically count total carbs and not just net carbs. So while many products may be really low in net carbs, they are still pretty darn high in total carbs, making them off the table for a lot of people. The thing that impressed me the most about their product line, aside from their quality ingredients was the fact that the total carb count was relatively low compared to most of the competing products out there.

 

Low Carb Everything Bagel with Smoked Salmon and Cream Cheese | Peace Love and Low Carb

Look at those bagels!! First low carb bread, and now low carb bagels?? YES! Would you believe me if I told you that they were low carb bagels and come in at an impressively low 1.6 net carbs and only 7.6 total carbs, for those counting. With a carb count like that, you can easily work them into your day and not feel guilt about it. Yeah, but how do they taste, you might be wondering?? AH-MAZING! If you put one in front of me, I would never know it was low carb. They have that unmatchable perfect bagel texture. You know the one I am talking about. It is a texture and bite than only a bagel can have. I’ve tried low carb bagel recipes from various blogs and although they always looked like bagels, they never, ever tasted like them. These Low Carb Everything Bagels are the REAL DEAL! I couldn’t wait to slap some smoked salmon, cream cheese and capers on them. It has been far too long!

 Ingredients in the Fresh baked Everything Bagels: Wheat protein isolates, resistant wheat starche, flax seed meal, olive oil, vital wheat gluten, instant dry yeast, Inulin (chicory root) fiber, salt, calcium propionate (as a preservative), poppy seeds, sesame seeds, minced garlic, minced onion, vinegar, egg, organic stevia, natural luo han guo monk fruit. Grab a bag here.

Low Carb Cranberry Sauce Cream Cheese Spread | Peace Love and Low Carb

Low Carb Cranberry Sauce Cream Cheese Spread | Peace Love and Low Carb

Low Carb Cranberry Sauce Cream Cheese Spread | Peace Love and Low Carb

As if I haven’t tempted you enough already, these beauties are their Fresh Baked Plain New York Style Bagels. I just knew that I needed to top them with something sweet and creamy, so I whipped up this Low Carb Cranberry Sauce Cream Cheese Spread. It is sweet and delicious and the perfect compliment to a toasted low carb bagel. How can you go wrong?

Would you believe me if I told you that this was the first recipe on my blog with fresh cranberries? It isn’t an ingredient that I use very often. In fact, I think I was well into adulthood before I ever even had a fresh cranberry. Prior to that my cranberry experience was pretty limited to the crimson colored jiggly goop that slides out of a can around the holidays. Blech! Fresh is best! I hope you love this recipe as much as we do.

Don’t Forget to Check out some of their other low carb products:

P.S. Don’t miss your opportunity below to win some low carb bread and bagels for yourself!!

 

Low Carb Cranberry Sauce Cream Cheese Spread
Rate this recipe
Average: 5/5
4 ratings

Prep Time: 5 minutes

Cook Time: 30 minutes

Yield: 2 Cups (16 Servings)

Serving Size: 2 tbsp

Ingredients

  • 8 oz cream cheese, softened
  • 1 cup fresh cranberries
  • 1/4 cup granulated Swerve, more to taste (get it here)
  • 2 tbsp fresh squeezed orange juice
  • 1 tbsp orange zest
  • a few springs of fresh mint, optional

Instructions

  1. Put the cream cheese in a medium mixing bowl and allow to soften. Use a hand mixer to whip. If the cream cheese has had enough time to soften, you can also just whip it with a fork.
  2. In a small sauce pan over medium heat, combine cranberries, Swerve, orange juice, and orange zest.
  3. Allow the berries to simmer until they begin to pop and the sauce starts to thicken. About 20 minutes.
  4. Once most of the berries have popped, reduce the heat to low and let the sauce continue to thicken for 5-10 minutes.
  5. Fold the cranberry sauce into the whipped cream cheese.
  6. Top with fresh mint.

Notes

Per Serving (2 tbsp) - Calories: 53 | Fat: 5g | Protein: 1g | Total Carbs: 1.1g | Fiber: 0.2g | Net Carbs: 0.9g

http://peaceloveandlowcarb.com/the-best-low-carb-bread-you-will-ever-eat/

 

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Peace Love and Low Carb http://www.peaceloveandlowcarb.com <![CDATA[Garlic Dill Baked Cucumber Chips]]> http://peaceloveandlowcarb.com/?p=9205 2016-12-30T23:06:28Z 2016-12-20T20:55:57Z Garlic Dill Baked Cucumber Chips – All of the crunch, without all the carbs. Chips, chips and more chips! Savory, crunchy snacks are my weakness. I used to joke that Doritos were my kryptonite. Put me in front of a place of sweets and I will be fine just to ignore them. Place me in...

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Garlic Dill Baked Cucumber Chips – All of the crunch, without all the carbs.

Garlic Dill Baked Cucumber Chips - Low Carb, Paleo | Peace Love and Low Carb

Garlic Dill Baked Cucumber Chips - Low Carb, Paleo | Peace Love and Low Carb

Garlic Dill Baked Cucumber Chips - Low Carb, Paleo | Peace Love and Low Carb Garlic Dill Baked Cucumber Chips - Low Carb, Paleo | Peace Love and Low Carb

Garlic Dill Baked Cucumber Chips - Low Carb, Paleo | Peace Love and Low Carb
Garlic Dill Baked Cucumber Chips - Low Carb, Paleo | Peace Love and Low Carb

Chips, chips and more chips! Savory, crunchy snacks are my weakness. I used to joke that Doritos were my kryptonite. Put me in front of a place of sweets and I will be fine just to ignore them. Place me in front of a bowl of chips or crackers and it is like a tractor beam pulling me in. Salty and crunchy is my jam! So naturally, giving up all my favorite savory snacks was one of the harder things when switching over to a real food, low carb lifestyle. However, I am a firm believer in the fact that you don’t have to sacrifice to live a healthy and balanced life. Instead, you just have to reframe the way you look at food and get a little creative in the kitchen. Sure I would rather have potato chips or tortilla chips than cucumber chips. I would be lying if I said otherwise. But I love that there are healthy, low carb options out there. Not to mention that cucumber and dill are one of my all time favorite flavor pairings.

A couple notes on these Garlic Dill Baked Cucumber Chips:

  • The thickness of your cucumber slices and the type of oven you have will determine the cook time.
  • The dryer you can get the cucumber slices before putting them into the oven, the crispier they will get.
  • You can get thinner slices using a mandoline. This is the one that I use and recommend.

 

Here are a few of my other favorite low carb chip recipes:

 

 

 

Garlic Dill Baked Cucumber Chips
Rate this recipe
Average: 4/5
32 ratings

Prep Time: 15 minutes

Cook Time: 3 hours

Cucumbers are very low in carbs. Read all about their nutritional benefits here.

Ingredients

  • 2 large cucumbers, 8-10 inches long
  • 1 tbsp dried dill (I use these seasonings)
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tbsp apple cider vinegar (I use this brand)
  • sea salt to taste

Instructions

  1. Thinly slice the cucumbers in 1/8 inch slices.
  2. In a single layer, line cucumbers on a paper towel. Place another paper towel on top and press into the cucumber slices to draw out excess moisture. Repeat this process twice if necessary. The dryer they are, the crisper they will get as they bake.
  3. Place dry cucumber slices in a large mixing bowl.
  4. Preheat oven to 200°
  5. In a small mixing bowl combine dill, onion powder, garlic powder and apple cider vinegar. Pour herb vinegar mixture on top of cucumber slices. (It will be a thick mixture) Toss cucumbers until each one is saturated with the herb mixture.
  6. Line two large baking sheets with parchment paper. Line the cucumber slices on the parchment paper in a single layer. Sprinkle with a little sea salt.
  7. Bake for 3 hours (longer if necessary), rotating trays half way through.
  8. Turn oven off and allow the trays to cool in the oven. This will help them get even crispier.

Notes

Some of my other favorite flavor combinations are Taco Seasoning, Sea salt and Malt Vinegar, Garlic Parmesan, and just plain ol' Sea Salt and Black Pepper.

http://peaceloveandlowcarb.com/garlic-dill-baked-cucumber-chips/

 

***Please note that nutritional information listed on this page is an estimation based on the products I used.  Ingredients and nutritional information can vary greatly between brands.  Always be sure to read labels***
***Some links contained on this page are affiliate links and I may receive monetary compensation or other types of remunerations for any products purchased through these links***

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Peace Love and Low Carb http://www.peaceloveandlowcarb.com <![CDATA[15 Low Carb, Keto Taco Tuesday Recipes]]> http://peaceloveandlowcarb.com/?p=9146 2016-12-18T17:13:17Z 2016-12-18T17:13:17Z Keto Taco Tuesday Recipes – Make every day Taco Tuesday with these 15 low carb and gluten free Mexican inspired dishes.   As far as I am concerned, every day is Taco Tuesday. Utilizing different low carb and keto taco recipes is one of my favorite ways to stay on track with deliciously healthy meals....

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Keto Taco Tuesday Recipes – Make every day Taco Tuesday with these 15 low carb and gluten free Mexican inspired dishes.

15 Keto Taco Tuesday Recipes | Peace Love and Low Carb

 

As far as I am concerned, every day is Taco Tuesday. Utilizing different low carb and keto taco recipes is one of my favorite ways to stay on track with deliciously healthy meals. Breakfast, lunch or dinner, there are recipes for all of them included in this round up.

Did you know? Turns out the term “Taco Tuesday” was actually registered for trademark in 1989 by a Mexican food chain called Taco John’s. Strangely, Taco John’s seems to own “Taco Tuesday” as a trademark in 49 states with exception to New Jersey where the trademark is held by Gregory’s Hotel in Somers Point. In 2010 Taco John’s asserted their trademark threatening a small taco chain in Oklahoma that was using the term, much to the disgust of social media. It seems as if the whole thing died down as the url: www.tacotuesday.com is actually owned by a different restaurant, Tortilla Flats, based in California. Taco John’s seemed to eventually realize that enforcing the trademark was giving them more bad press than what it was worth. Today, restaurants across the country seem to openly use the term and no one is getting sued. (Source)

Check out some of my other favorite recipe round-ups:

 

 

 

Keto Taco Tuesday Recipes - Avocado Taco Boats - Low Carb, Gluten Free

Avocado Taco Boats – Low Carb, Gluten Free

Low Carb Guacamole

Keto Taco Tuesday Recipes- Taco Egg Muffins - Grab and Go Egg Muffin Breakfast Round Up | Peace Love and Low Carb

Taco Egg Muffins – Low Carb, Gluten Free

Keto Taco Tuesday Recipes - Shredded Taco Pork - Low Carb, Paleo

Shredded Taco Pork – Low Carb, Paleo

Keto Taco Tuesday Recipes - Taco Sauce - Low Carb, Paleo, Gluten Free

Taco Sauce – Low Carb, Paleo, Gluten Free

Keto Taco Tuesday Recipes - Roasted Tomatillo Avocado Salsa Verde

Roasted Tomatillo Avocado Salsa Verde

Keto Taco Tuesday Recipes - Low Carb Taco Seasoning

Taco Seasoning – Low Carb, Paleo

Keto Taco Tuesday Recipes - Turkey Taco Burgers - Low Carb

Turkey Taco Burgers – Low Carb

Keto Taco Tuesday Recipes - Turkey Taco Soup

Creamy Turkey Taco Soup – Low Carb, Gluten Free

Keto Taco Tuesday Recipes - Chicken Fajita Soup | Peace Love and Low Carb

Chicken Fajita Soup – Paleo, Low Carb

Keto Taco Tuesday Recipes - Mexican (Spanish) Cauli Rice

Mexican (Spanish) Cauli Rice – Paleo, Low Carb

Keto Taco Tuesday Recipes - Cumin Spiced Beef Wraps - Low Carb, Paleo

Cumin Spiced Cabbage Wraps – Low Carb, Paleo

Keto Taco Tuesday Recipes - Green Chile Chorizo and Chicken Mexican Casserole - Low Carb, Gluten Free | Peace Love and Low Carb

Green Chile Chorizo and Chicken Mexican Casserole

Keto Taco Tuesday Recipes - Beef and Chorizo Empanadas

Beef and Chorizo Empanadas – Low Carb, Gluten Free
(Technically Argentinian, but I am including it anyway)

Keto Taco Tuesday Recipes - Creamy Mexican Slow Cooker Chicken, Low Carb, Gluten Free

Creamy Mexican Slow Cooker Chicken – Low Carb, Gluten Free

Keto Taco Tuesday Recipes - Roasted Pork Tenderloin With Salsa Verde & Balsamic Carrots - Low Carb | Peace Love and Low Carb

Roasted Pork Tenderloin With Salsa Verde

***Please note that nutritional information listed on this page is an estimation based on the products I used.  Ingredients and nutritional information can vary greatly between brands.  Always be sure to read labels***
***Some links contained on this page are affiliate links and I may receive monetary compensation or other types of remunerations for any products purchased through these links***

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