A Little Bit About Me


Welcome! My name is Kevin Benko.

I am thrilled to have you visiting my blog! I am based out of Rock Hill, South Carolina and I enjoy living a life full of health & happiness! I enjoy all things outdoors as well as photography!

How I got started.

Throughout middle & high school I was always the chubby kid and no matter what diet or exercise routine that I tried it seemed that I could never get rid of those extra pounds! As my senior year was approaching I was the biggest that I had ever been. At this point I was tipping the scale at almost 300 lbs. This is when I realized that I needed a lifestyle change. The idea of a lifestyle change motivated me to lose the much needed weight. After about a year and a half of working hard to lose the weight I am officially 100+ lbs down! I feel so much healthier and happier.

I am here to help you!

My goal is to add more value to your life than you ever thought possible. I am here to showcase my tips and tricks and how I became a healthy & happy individual.

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Easy 7 Day Ketogenic Meal Plan: With Recipes

7 Day-3

Monday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • Quick Avocado Salad
  • 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil
  • 1 Chicken Avocado Burger wrapped in a lettuce leaf
  • Shredded Brussels Sprouts

 

Tuesday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil
  • 1 Chicken Avocado Burger wrapped in a lettuce leaf
  • Shredded Brussels Sprouts
  • No-Chop Chili with ¼ cup shredded organic cheese
  • ½ small avocado drizzled with 1 tsp EVOO
  • ½ cup blackberries

 

 

Wednesday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • Quick Avocado Salad
  • 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil
  • 1 Chicken Avocado Burger wrapped in a lettuce leaf
  • Shredded Brussels Sprouts
  • ½ cup strawberries

 

Thursday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil
  • 1 Chicken Avocado Burger wrapped in a lettuce leaf
  • Shredded Brussels Sprouts
  • No-Chop Chili with ¼ cup shredded organic cheese
  • ½ small avocado drizzled with  EVOO

 

 

Friday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • Quick Avocado Salad
  • 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil
  • Pulled Pork & 1 dill pickle spear
  • Chia Seed Pudding

 

 

Saturday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • Pulled Pork & 1 dill pickle spear
  • ½ small avocado drizzled with EVOO
  • 2 fauxlafel patties with sauce
  • 2 cups chopped Romaine lettuce with 2 Tbsp EVOO or avocado oil
  • Chia Seed Pudding

 

 

Sunday

  • Bulletproof Coffee
  • 1 egg cooked in ghee
  • 2 pieces cooked bacon
  • 2 fauxlafel patties with sauce
  • 2 cups chopped Romaine lettuce with 2 Tbsp EVOO or avocado oil – 1g
  • 2 celery sticks with 1 Tbsp almond butter & 2 Tbsp coconut oil
  • Pulled Pork & 1 dill pickle spear
  • Chia Seed Pudding

 

Snacks: (Carb Grams Included)

  • Snack ideas with net grams of carbohydrates:
  • Keto Pizza Bites (recipe below) – 0.5g
  • Bacon & Egg Fat Bombs (recipe below) – 0.2g
  • Baked Cheddar Chips – 1g
  • Bacon Mozzarella Sticks – 0g

Animal Products:

  • Organic grass fed beef, pork, poultry: 0g for 5.3oz
  • Pasteurized eggs – 0.7 g for one
  • 1oz hard cheese – 0.4 g

Vegetables: (these can be cooked in ¼ cup grass fed butter, ghee, coconut oil, and/or extra-virgin olive oil

  • 1 cup sliced lettuce – 0.5 g
  • 1 cup swiss chard – 0.8 g
  • 1 cup collard greens – 0.8g
  • 1 cup bok choy – 0.8 g
  • 1 cup fresh spinach – 0.5g
  • 3 medium celery stalks – 1.6 g

Fruits:

  • Avocado – 1g for ½ of a small Haas avocado
  • ½ cup blackberries – 3.12g
  • ½ cup strawberries – 3.3g
  • 1 medium apricot – 3.2g
  • ½ cup raspberries – 4.2g

Nuts & Seeds:

  • Macadamia nuts – 1.5g for 1oz
  • Almonds – 2.7g for 1oz
  • Pecans – 1.2 g for 1oz
  • Hazelnuts – 2g for 1oz
  • Walnuts – 2g for 1oz
  • Pumpkin seeds – 1.3g for 1oz
  • Chia seeds – 0.4 g for 1 Tbsp

Condiments & Other:

  • 1 cup chicken broth (made from bouillon) – 0g
  • Unsweetened almond milk – 0.3g for ¼ cup
  • Olives – 0.2 g for 1oz
  • Sauerkraut – 0.5g for ¼ cup
  • Mustard – 0.7g for 1 Tbsp
  • Flax meal – 0.6g for ¼ cup

 

Recipes:

 

Quick avocado salad

  • ½ small avocado
  • 1 cup raw baby spinach
  • 2 hard-boiled pastured eggs
  • 1 medium spring onion
  • splash of lemon juice
  • pink Himalayan salt
  • 1 tbsp extra virgin olive oil

Makes 1 serving: 3.2g

 

Chicken Avocado Burgers

  • 1lb ground free-range chicken
  • 1/3 cup almond meal
  • 1 clove garlic, minced
  • 2 Tbsp chopped fresh cilantro
  • 1 small avocado, cut into chuncks
  • ½ tsp Himalayan sea salt
  • ¼ tsp paprika
  • ¼ tsp cumin
  • 1/8 tsp cayenne pepper
  • 2 Tbsp EVOO, avocado or coconut oil
  • 4 lettuce leaves
  1. Mix together the ground chicken, garlic, cilantro, almond meal and spices. Add the avocado, making sure not to keep the chuncks.
  2. Divide into 4 equal-sized patties.
  3. Heat the oil over medium-high heat in a skillet. Add the chicken patties and cook for about 5 minutes per side or until cooked through.
  4. Serve each patty wrapped in a lettuce leaf.

Makes 4 servings: 2 net carbs

 

Shredded Brussels Sprouts

  • 2 Brussels Sprouts, shredded
  • ¼ tsp Himalayan salt
  • 1 Tbsp EVOO, avocado or coconut oil
  1. Toss all ingredients together and cook in a frying pan over medium-high heat for 6 minutes or until sprouts are wilted.

Makes 1 serving: 2 net carbs

 

No-Chop Chili

  • 1 lb grass-fed ground beef (or turkey)
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ½ tsp ground cayenne (optional)
  • ½ tsp garlic powder
  • ½ cup freshe salsa
  • salt and pepper to taste
  1. In a medium saucepan, combine the ground beef and all of the spices. When the meat is cooked through, add your salsa. Simmer for 5 minutes. Nom.

Makes 4 servings: 2.25 net carbs

 

Pulled Pork

Dry Rub:

  • 1 tbsp chili powder
  • 1 tbsp salt
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp pepper
  • 1/2 tsp cumin
  • 1/4 tsp cinnamon
  • ¼ tsp cayenne pepper (optional

The rest:

  • 2 lbs pork shoulder (Boston butt, pork butt)
  • 1 onion sliced
  • 2 cloves garlic
  • 1 cup chicken stock
  • 1 tbsp liquid smoke (I use Hickory)
  1. Combine all the dry rub ingredients into a bowl and mix until uniform.  Grab your slab of pork and pat it dry with a paper towel – take a knife and score the fat cap on it, don’t remove it as it will render and add some much needed flavor.   Now get your rub on, making sure to get into all the nooks and folds of the meat, set aside.
  2. Lay down a bed of sliced onions and garlic in the slow cooker pot, dump in the chicken stock and liquid smoke.  Set to low, and come back in 8 hours or so.  You’ll know it’s ready when the meat falls of effortlessly, or if you’re a stickler for numbers, when the meat reaches an internal temperature of 195F/90C.
  3. Now take out the pork, remove the bone if required, and pull your meat to your heart’s content.  Remove any large pieces of fat you don’t fancy, until you’re satisfied.  Using a strainer, separate the liquid from what’s left of the onions and garlic.

Makes 6-8 servings: 1 net carb per serving

 

Chia Seed Pudding

  • 2 Tbsp raw chia seeds
  • ½ cup unsweetened vanilla almond milk
  • 1 small jar
  1. Pour ½ of the almond milk into the jar. Top with chia seeds and add the rest of the almond milk. Shake/stir VERY well.
  2. Continue to shake/stir every 30 minutes or so for about 2 hours, then let sit at least 4 hours before serving.

Makes 1 serving: 1 net carb

 

Fauxfel Patties with Sauce

  • 1 cup raw cauliflower, pureed
  • ½ cup ground slivered almonds
  • 1 Tbsp ground cumin
  • ½ Tbsp ground coriander
  • 1 tsp kosher salt
  • ½ tsp cayenne pepper
  • 1 clove garlic, minced
  • 2 Tbsp fresh parsley, chopped
  • 2 large eggs
  • 3 Tbsp coconut flour
  • Tahini sauce:
  • 2 Tbsp tahini paste
  • 4 Tbsp water
  • 1 Tbsp lemon juice
  • 1 clove garlic, minced
  • 1 tsp salt
  1. For the cauliflower you should end up with a cup of the puree. It takes about 1 medium head (florets only) to get that much. First chop it up with a knife, then add it to a food processor or magic bullet and pulse until it’s blended but still has a grainy texture.
  2. You can grind the almonds in a similar manner – just don’t over grind them, you want the texture.
  3. Combine the ground cauliflower and ground almonds in a medium bowl. Add the rest of the ingredients and stir until well blended.
  4. Heat a half and half mix of olive and grapeseed (or any other light oil) oil until sizzling. While it’s heating, form the mix into 8 three-inch patties that are about the thickness of a hockey puck.
  5. Fry them four at a time until browned on one side and then flip and cook the other side. Resist the urge to flip too soon – you should see the edges turning brown before you attempt it – maybe 4 minutes or so per side. Remove to a plate lined with a paper towel to drain any excess oil.
  6. Serve with tahini sauce and a tomato & parsley garnish if desired.
  7. Tahini sauce: Blend all ingredients in a bowl. Thin with more water if you like a lighter consistency.

Makes 8 servings: 5 net carbs per serving

 

Bacon & Egg Fat Bombs

  • 2 large free-range eggs
  • ¼ cup butter or ghee, softened at room temperature
  • 2 Tbsp natural mayonnaise
  • Freshly ground black pepper
  • ¼ tsp salt or more to taste
  • 4 large slices bacon
  1. Preheat the oven to 375. Line a baking sheet with parchment paper. Lay the bacon strips out flat on the baking paper, leaving space so they don’t overlap. Place the tray in the oven and cook for about 10-15 minutes until golden brown. The time depends on the thickness of the bacon slices. When done, remove from the oven and set aside to cool down.
  2. Hard boil the eggs. When chilled, peel off the shell.
  3. Cut the butter into small pieces and add the peeled and quartered eggs. Mash with a fork.
  4. Add the mayo, season with salt & pepper & mix well. Pour in the bacon grease and combine well. Place in the fridge for 20-30 minutes or until it’s solid and easy to form fat bombs.
  5. Crumble the bacon into small pieces and prepare for “breading”. Remove the egg mixture from the fridge and start creating 6 balls. You can use a spoon or an ice-cream scooper. Roll each ball in the bacon crumbles and place on a tray that will fit in the fridge.
  6. Eat immediately or store in the fridge for up to 5 days.

Makes 6 servings: 0.2 net carbs

 

Bacon Mozzarella Sticks

  • 6 whole-milk organic mozzarella cheese sticks
  • 12 uncured center-cut bacon strips
  1. Line a rimmed baking sheet with parchment paper.
  2. Place the cheese sticks on the sheet. Freeze for at least 1 hour.
  3. Preheat the oven to 400.
  4. Wrap each cheese stick in two strips of bacon – one strip lengthwise, and the other all the way around.
  5. Bake for 15 minutes. Serve hot.

Makes 3 servings: each serving is 0 net carbs!

 

 

Baked Cheddar Chips

  • 4 cups shredded organic cheddar cheese
  • sea salt

1, Preheat the oven to 350°F.

  1. Line a rimmed baking sheet with parchment paper.
  2. Spread out the cheese evenly on the sheet.
  3. Bake for 3 to 5 minutes, checking regularly until the cheese browns but does not burn.
  4. Remove the baking sheet from the oven and season the cheese with salt.
  5. While the cheese is still warm, use a pizza cutter to cut into strips or triangles. Let cool before serving.

Makes 4 servings: 1 net carbs per serving.

 

Keto Pizza Bites

  • ¼ cup marinara
  • ¼ cup mozzarella cheese
  • 8 uncured genoa salami slices
  1. Turn on your oven broiler to preheat.
  2. Add your salami to a baking sheet, preferably something non-stickky like parchment paper.
  3. Add little spoonfulls of marinara sauce to the salami and then spread it around with your spoon.
  4. Sprinkle cheese on top.
  5. Pop them in the oven for 5 minutes.
  6. Take them out and lay them out on a paper towel to suck up some of the grease. Makes 1 serving.

Eat This, Not That: Ketogenic Eating Guide

Selection of healthy fat sources

Eat This

FATS:

 

Protein:

  • Pasteurized eggs
  • Grass-fed fatty cuts of beef like ribeye steaks and 85/15 or 80/20 ground beef
  • Uncured center-cut bacon
  • Wild caught fatty fish and seafood like salmon and shrimp
  • Organic fatty cuts of pork such as pork shoulder and pork chops
  • Free-range chicken with skin: chicken thighs, drumsticks, wings

 

Dairy:

  • Full fat, organic dairy products including heavy whipping cream, sour cream, cream cheese, mascarpone, cheese (hard, soft, blue)

 

Veggies:

  • Leafy greens: swiss chard, bok choy, spinach, lettuce, endive, radicchio
  • Cruciferous veggies: dark leaf kale, radishes
  • Celery, asparagus, cucumber, zucchini

 

Fruit:

  • Avocado
  • Blackberries
  • Strawberries
  • Blueberries
  • Raspberries

 

Nuts and Seeds:

 

Flours:

 

Milk:

  • Unsweetened almond/cashew/coconut milk
  • Full fat coconut milk and coconut cream

 

Sweeteners and Baking Supplies:

  • Stevia
  • Erythritol/Swerve
  • Xanthan gum
  • Guar gum
  • Lily’s SF dark chocolate
  • Extra dark chocolate without soy lecithin
  • Unsweetened cocoa powder

 

Beverages:

  • Water
  • Coffee
  • Unsweetened tea
  • Diet Soda

 

Other:

  • Pork rinds
  • Broth/bouillon (NOT low-sodium)
  • Rao’s or another low carb, sugar free tomato sauce

 

Booze:

  • Dry red wine, spirits (but try to avoid all together)

 

 

Not That

 

Fats:

  • Polyunsaturated Fats marketed as “heart healthy” like margarine
  • Trans Fats (except the ones naturally occurring in meat)
  • Corn oil
  • Canola oil
  • Vegetable oil
  • Safflower oil
  • Sunflower Oil

 

Protein:

  • Meat covered/mixed with breadcrumbs
  • Soy
  • Whey Protein Isolate

 

Dairy:

  • Low Fat/Fat Free Dairy products
  • Yogurts, cottage cheese
  • Cow’s Milk

 

Vegetables:

  • Root vegetables: potatoes, parsnip, beets, carrots
  • Corn
  • Sugar Snap Peas

 

Fruit:

  • All other fruit (blueberries and raspberries are OK in certain recipes)

 

Nuts:

  • Cashews, pistachios, chestnuts

 

Grains:

  • All grains, even “whole grains”, quinoa, rice, barley, millet, wheat flours/wheat gluten
  • Beans and legumes

 

Beverages:

  • Soda
  • Juice

 

Sweeteners:

  • Sugar – table sugar, high-fructose corn syrup, agave syrup, maple syrup, honey, fructose
  • Artificial sweeteners – equal, aspartame, acesulfame, sucralose, saccharin, Sweet & Low, Splenda

 

Other:

  • “Low Fat”, “Low Carb” and “Zero Carb” products (Atkins bars/products)
  • Processed foods containing carrageenan, MSG and sulfites

 

Booze:

  • Beer, sweet wines, sugary cocktails

Mexican Grilled Chicken & Vegetables Recipe

 

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Grilled chicken is used quite often in my household, mostly because its easy and quick to throw on the grill or in the oven. I ALWAYS crave mexican food while on the keto diet so my mom and I recently made this mexican inspired grilled chicken and vegetables and now I am bringing this delicious recipe to you! If you do not have a grill or just don’t feel like cooking on it, you can also make this recipe completely in the oven and I will be including the instructions for the baking method as well!

An important thing to remember when cooking meat on a ketogenic diet, especially chicken breast, is to always add healthy fats like butter, coconut oil or olive oil when cooking it. This is important because chicken breast is very high in protein and low in fat and carbohydrates. You can also add fat to this recipe by adding toppings like avocado and sour cream to get the fat content higher as well.

If you are new to the ketogenic diet, and you don’t understand why healthy fat is important on a keto diet then check out this article: The Ketogenic Diet for Beginners

Now Lets Get Started

Ingredients:

NOTE: The ingredients shown above are just the ones that we used but you can always add your own twist to the recipe by using different vegetables or seasonings.

Chicken Preparation:

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  1. Preheat your grill to medium-high or the oven to 350˚F.
  2. Prep the chicken breasts by rinsing them off in cold water then placing them in a bowl.
  3. Mix the lime juice, garlic powder, onion powder, extra spicy seasoning, and southwest chipotle seasoning in the bowl with the chicken. Mix with wooden spoon or hands until the chicken is completely covered in the lime juice and seasonings.

Chicken Cooking Instructions:

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  1. After the chicken is seasoned well, place them on the grill and check every 5-7 minutes. The chicken should take about 25-30 minutes to cook fully, but depending on your grill and the temperature at which you are cooking, it may take longer to cook all the way through. If you are using an oven to cook the chicken, preheat your oven to 350˚F and cook for 25-30 minutes.
  2. After you have checked to make sure the chicken is cooked all the way through, remove them from the grill or oven and place in a bowl and toss in 2 tablespoons of melted butter.
  3. Place lid or tin foil on bowl to keep the chicken warm.

Vegetable Preparation:

  1. Rinse all vegetables and place them on a cutting board.
  2. Chop or slice all your vegetables and place them in a bowl.
  3. Mix in olive oil and coat the vegetables completely.
  4. Transfer your vegetables to a grilling tray or pan.

Vegetable Cooking Instructions:

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  1. Cook vegetables on medium high on the grill or 450˚F in the oven
  2. Mix vegetables every 5-10 minutes.
  3. The vegetables should take about 15-20 minutes to cook on the grill, cook them until they are slightly browned on the edges.
  4. In the oven, the vegetables should take about 20-25 minutes, the vegetables may take longer than suggested time depending how brown you like them

Final Steps:

    1. Melt a tablespoon of butter over the roasted vegetables.
    2. Plate and serve your chicken and vegetables.
    3. Enjoy

 

 

 

 

This post contains Amazon Affiliate links. If you click on one of these links and purchase products, I may earn a small commission which helps me with the running costs of the site. Thank you for supporting Kevin Goes Keto.

Keto Lemon Mug Cake (Low Carb Recipe)

As we all know, the ketogenic diet can sometimes feel restricting and unsatisfying when it comes to being able to have quality sweets (aka… that candy bar you almost broke your diet for in the grocery store check out line). But, your journey does not have to end in that grocery store check out line becasue I am lucky enough to have tried one of the best keto desserts of all time and I am here today to share it with you guys.

Sugar Free, Low Carb, & Keto Friendly Lemon Mug Cake

This super easy lemon mug cake is perfect for when you just want a quick treat to fight those cravings that I know most of us occasionally have. When I took my first bite into this cake I instantly thought of all those lemon pound cakes that surrounded my childhood. I must say this version tastes just as good if not better than grandmas old fashioned lemon pound cake recipe (I promise I won’t tell her if you don’t).

Glaze vs. Icing

Personally, I am an icing kinda guy so I prefer the lemon infused cream cheese icing on my cake but I know that there are some of you out there that prefer glaze over icing so I will be including measurements and ingredients for both so you can decide!

Servings: 2
Calories: 250 
Prep/Cook Time: 5 minutes

Ingredients

For the Cake:

  • 4 tbsp almond flour extra fine
  • 2 tbsp double/heavy cream
  • 1 1/2 tbsp truvia or (sweetener of choice)
  • 1 egg
  • 2 tbsp lemon juice
  • 1/2 tsp baking powder

For the Icing:

  • 1 tbsp cream cheese
  • 1/2 tbsp heavy cream
  • 1 tsp truvia (or sweetener of choice)
  • 1/4 tsp lemon juice

or…

For the Glaze:

  • 1 tbsp unsalted butter
  • 1 tbsp double/heavy cream
  • 1/4 tsp lemon juice
  • 1 tbsp truvia (or sweetener of choice)

Instructions

 

  1. Grease the inside of a ramekin or mug of choice with melted butter.
  2. For the cake: Mix all dry ingredients – almond flour, sweetener and baking powder
  3. Add all wet ingredients and mix thoroughly with a fork. If you find your dough is too liquid add a bit more almond flour.
  4. Transfer batter into your ramekin/mug and level the top.
  5. Microwave on high for about 90 seconds depending on the strength of your microwave.
  6. Remove from microwave and turn upside down onto a plate.
  7. For the icing, mix all ingredients until combined then microwave for 15-30 seconds depending on desired thickness.
  8. Or for the glaze, melt the butter, then stir in the cream, lemon juice and sweetener.
  9. Let it cool until the icing or glaze begins to thicken but can still be poured. Then spoon/pour over cake and serve.

Nutritional Facts (Per Serving)

| 24g Fat | 4 Net-Carbs |7g Protein |

 

This post contains Amazon Affiliate links. If you click on one of these links and purchase products, I may earn a small commission which helps me with the running costs of the site. Thank you for supporting Kevin Goes Keto.

 

Almond Flour

While pursuing a ketogenic diet many people often feel deprived, unsatisfied, and sometimes just tired of the same old meals. Well, almond flour has absolutely saved my life when it comes to spicing things up in the kitchen. I can practically make anything that I am craving! From cakes, breads, chicken tenders, cookies, and even pizza! Almond flour is a simple ingredient made from almonds that can replace old fashioned flour. This particular brand only contains about 3 net carbs per serving, 6 grams of protein, and a whopping 14 grams of fat. This is a perfect macro breakdown for a ketogenic lifestyle and should definitely be incorporated into your daily diet!

Below I have attached a direct link to amazon so you can grab your first bag today!

https://www.amazon.com/gp/product/B06Y6HB4L4/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B06Y6HB4L4&linkCode=as2&tag=kevingoesketo-20&linkId=6f6ad698c36e09384c3196a524c59b92

The Benefits of Lemon Water on a Ketogenic Diet

The Ketogenic Diet has proven time and time again to be one of the best diets for weight loss. It can also be very beneficial in reducing the risk of cancer, focusing the brain (increased memory, clarity, and seizure control). This diet has also been proven to reduce the chance of migraines, as well as controlling diabetes.

With all of these amazing benefits some people still have their doubts about staring this diet due to the fact of the routine of eating high acidic forming foods such as fresh meat, some oils and nuts, as well as most dairy. One quick and easy way to neutralize the acid in your body is by adding lemon juice to your daily diet. Here is why you should be drinking lemon water on the ketogenic diet.

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Lemons, And How They React In The Body

Lemons in general are natural disinfectants, therefore when they enter the body they clean everything that they pass through including toxins that live in the body. Lemon itself is very acidic based on its pH level of two. With that being said I’m sure you are now thinking: How does lemon juice become alkaline (having a pH greater than 7) when you consume it?

Well, it turns out that food’s pH level before it enters your body has little to do with how it may effect your body after being ingested. Although, lemons are an acidic food they transform into an alkaline substance after entering your body which then will easily and naturally neutralize your body.

Why This Is Important

In order for the cells in your body to function properly you should maintain a pH level of about 7. Maintaining this pH level on a ketogenic diet is important because you are consistently eating high acidic forming foods which will then result in health problems down the road. A common health problem that arises is a state of health referred to metabolic acidosis.

Lemon water is not the only way that you can neutralize your body on a ketogenic diet. One way that many people neutralize their bodies while on this diet is adding more alkaline vegetables to their diet like asparagus, broccoli, and green beans. There are many more vegetables and foods that would have the same effect on your body but these are just some of the most popular and convenient options.

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5 Benefits Of Lemon Water

  1. Great Source of Vitamin C
    Citrus fruits like lemons are high in vitamin C, which is a antioxidant that helps protect cells.
  2. Improves Skin Quality
    Drinking lemon water has been proven to improve the quality of your skin and aids in preventing wrinkling. If your skin loses moisture, it becomes dry and prone to wrinkles. With that being said, being properly hydrated will help prevent this from happening and adding lemon water to your hydration regimen will help rid the skin of toxins and improve your overall skin quality.
  3. Aids in Weight Loss
    One way that drinking lemon water promotes weight loss is the the reduction in appetite and calorie intake. There have also been many studies that prove an increase in the body’s metabolic rate when drinking lemon water.
  4. Cleanses and Detoxifies the Body
    Because lemons are a natural disinfectant, when they enter the body they clean everything that they pass though which helps the body function properly.
  5. Helps Body Absorb Nutrients
    When drinking lemon water with daily meals it helps the body with absorbing the nutrients that you need to maintain a healthy life.

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How To Make

Lemon water is literally one of the easiest things to make and the awesome thing about it is you can add other things to it to make it even more nutritious than it already is. Sometimes I like to add limes or cucumbers to it to give it a little extra flavor. While on a ketogenic diet sometimes I miss just some good old fashioned lemonade so ill add some of my favorite sweetener to it!

Start by grabbing 2 or 3 lemon slices and lightly squeeze them into your water and then just throw the remaining of the lemon straight into your water so it can stay infused throughout the day when you refill your favorite cup / bottle.

From there you can add anything else that sounds tasty!

Things to consider adding to your lemon water:

  • Cucumbers
  • Lime
  • Raspberries
  • Blackberries
  • Sweetener

Will Lemon Water Kick You Out Of Ketosis?

The short and simple answer is no. Lemons are perfectly fine on a ketogenic diet and only can improve your overall experience and weight loss. 1 whole lemon only contains about 2 net carbs, and you are not even eating the entire thing. You are drinking a diluted version of the lemon juice contained in lemons so the carb count is quite frankly very minimalistic.

Double Chocolate Keto Mug Cake

Attention to all chocolate lovers! This double chocolate mug cake is out of this world, and the crazy thing is that it is so very easy to make! I actually made mine entirely in the microwave. You all must give this one a try!

Ingredients:

  • 1 tbsp Butter
  • 2 tsp Almond Flour
  • 1/2 tsp Coconut Flour
  • 1 tbsp Truvia ( or sweetener of choice)
  • 1/8 tsp Vanilla Extract
  • Pinch of Salt
  • 1 Egg
  • 1 tsp Unsweetened Cocoa Powder
  • 1/2 tsp Baking Powder
  • 2 tbsp Unsweetened Baking Chocolate (chopped)

Instructions:

  1. First, melt the butter in a small dish in the microwave for about 20-30 seconds.
  2. Next, grab your favorite microwave safe mug or ramekin and spray with non stick cooking spray.
  3. Add all of the dry ingredients into your mug or ramekin and mix until it is all combined.
  4. Then, add the melted butter, egg, vanilla extract and half of the chopped baking chocolate into the dry cake mix and combine very well with a fork until everything is mixed together nicely!
  5. Top your cake batter with the remaining chopped baking chocolate and pop your mix into the microwave for about 90 seconds ( depending on your microwave ).
  6. Finally, remove the cake from the microwave and flip onto a plate and let cool. I topped mine with whipped cream and sugar free chocolate syrup but this is optional!

 

Enjoy 🙂

Keto Friendly Starbucks Drinks

Black coffee is always going to be a winner when sticking to a keto diet, but we all know that sometimes its just hard to stomach, so I have put together a list of a couple drinks that I order on a regular basis at Starbucks.

A couple things to remember when ordering any drink at Starbucks is to always opt for the sugar free options that Starbucks offers like Vanilla, Hazelnut, Cinnamon Dolce, and now even Mocha! Next, you can opt for heavy cream instead of milk or other creamer. And then you can consider even adding an unsweetened nut milk like almond or coconut! But, those are just the basics. Below I have put together a list of some totally keto friendly Starbucks drinks based on your specific needs!

Iced Coffee Fanatics:

Vanilla Iced Coffee:

  • Sugar Free Vanilla Flavor
  • No Classic Syrup
  • Heavy Cream

Hazelnut Iced Coffee:

  • Sugar Free Hazelnut Flavor
  • No Classic Syrup
  • Heavy Cream

Cinnamon Dolce Iced Coffee:

  • Sugar Free Cinnamon Dolce Flavor
  • No Classic Syrup
  • Heavy Cream
  • Cinnamon Powder

For the Frappuccino Lovers:

Cinnamon Bun Frappuccino:

  • Sugar Free Cinnamon Dolce Flavor
  • No Frap Base
  • No Frap Syrup
  • Heavy Cream
  • Cinnamon Powder
  • Whipped Topping
  • No Syrup Topping

Note: You can have them blend any of the iced coffees listed above frap style!

Tea Time:

Passion Tango Tea:

  • Unsweetened Passion Tango Tea
  • Sugar Free Vanilla Flavor
  • Sweeten With Stevia Packets

Green Tea:

  • Unsweetened Green Tea
  • Sugar Free Vanilla Flavor
  • Sweeten With Stevia Packets

Peach Citrus White Tea:

  • Unsweetened Peach Citrus White Tea
  • Sugar Free Vanilla Flavor
  • Splash of Heavy Cream
  • No Water
  • Sweeten With Stevia Packets

Drinks For The Soul:

Americano:

  • Sugar Free Mocha Flavor
  • Heavy Cream
  • Sweeten With Stevia Packets

Skinny Mocha:

  • Heavy Cream Instead of Milk
  • Sugar Free Mocha Flavor
  • Water

Flat White Mocha:

  • Heavy Cream Instead of Milk
  • Sugar Free Mocha Flavor
  • Sweeten With Stevia Packets

Misto:

  • Heavy Cream Instead of Milk
  • Sweeten With Stevia Packets

 

 

 

Easy 90 Second Keto Bread

 

One reason that people shy away from the keto diet is because they just cannot seem to give up their bread! Well, I have the solution for you all. This super easy keto bread is made entirely in the microwave! It is just a simple bread that you can make a sandwich with, use as a hamburger or hotdog bun, or even just as buttered bread as a side for a meal! Each loaf is only about 1.5 net-carbs (depending on the ingredients that you use) and can be cut in half or even quarters if you like thinner bread!

Ingredients:

  • 2 tbsp Almond Flour
  • 1/2 tsp Baking Powder
  • 1 tsp Ground Flax Seed (optional)
  • 1 tbsp Melted Butter
  • 1 egg

Instructions:

  1. First, grab your favorite mug or ramekin and lightly spray with non stick cooking spray.
  2. Then, mix the almond flour, baking powder, and ground flax seed in the greased mug or ramekin. Set aside.
  3. Place butter in a separate dish then pop it into the microwave for about 15 seconds until melted nicely.
  4. Add the egg and melted butter to your bread mix and mix very well with a fork, the longer you mix the better it turns out! If you don’t incorporate the egg well enough with the bread mix it will not reach the desired fluffiness of bread!
  5. Pop the mixture into the microwave for 90 seconds until your bread has pulled away from the sides of the dish and is slightly firm.
  6. Remove the bread from the dish by flipping it onto a plate, it should come out easily.
  7. Let cool, cut to desired thickness & serve!

 

The reason I love this bread so much is because of how easy it is to make! Once you get the hang of it, making this bread will be like second nature! Once you get the hang of it you can always add some of your favorite seasonings. Personally, I like to add some basil, salt, pepper and a pinch of garlic powder to give it some extra flavor but it is not necessary!

I hope you guys enjoy 🙂

Macadamia Nuts

Macadamia Nuts are by far one of the best keto snacks that you can have due to the fact that they are very high fat and one of the lowest net-carb nut that you can find! The macadamia nut has about 24 grams of fat, 2 grams of protein, and only about 2 net carbs per serving! Macadamia nuts are perfect when you are lacking in your fat for the day, they are also great to eat in the morning to get your body burning fat as soon as you wake up! Overall, macadamia nuts are just perfect and they should be in EVERYONE’S pantry!

Below I have attached a direct link to this product on amazon!

https://www.amazon.com/gp/product/B00509LVIQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00509LVIQ&linkCode=as2&tag=kevingoesketo-20&linkId=cb1a8732bacc0800d0297e73ff6a8599