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Keto Berry Crisp

keto fruit

Keto Berry Crisp

 
Prep Time
 
8 mins
 
Cook Time
 
35 mins
 
Total Time
 
43 mins
 

Out of all the recipes I could find the on internet this one was the most fresh one I found for keto fruit diet. This Keto Berry Crisp is a low carb, sugar free dessert for using up summer berries. Also, an easy dessert that takes less than 10 minutes to prepare using fresh or frozen blueberries, raspberries and blackberries.

Course: Dessert
Cuisine: American
Keyword: berry crisp, berry crisp recipe, best fruit dessert recipe, cast iron skillet dessert, fruit desserts, keto, keto dessert, keto dessert recipe, low carb, low carb crisp, low carb dessert recipe
Servings servings
Calories270 kcal
AuthorKelly
Ingredients
  • 2 cups raspberries , fresh or frozen (and defrosted)
  • 1 cup blueberries , fresh or frozen (and defrosted)
  • 1 cup blackberries , fresh or frozen (and defrosted)
  • 1/4 cup monk fruit sweetener , or maple syrup for paleo
  • 1 teaspoon xanthan gum leave out if preferred OR use arrowroot starch for paleo
  • 1 teaspoon lemon juice
Crisp Topping:
Instructions
  1. Preheat oven to 350 degrees.
  2. In a medium bowl, toss the berries with sweetener, lemon juice and xanthan gum, if using. Pour into a lightly greased 8 or 9″ cast iron skillet.

  3. Rinse and dry the same bowl and add the almond meal, coconut, coconut oil, vanilla, cinnamon, and salt. Use a fork or clean hands to combine the mixture until it forms small pea-sized clumps. Stir in the chopped pecans.

  4. Spread mixture evenly on top of berries with your hands and press down lightly.

  5. Bake for 28 to 35 minutes, or until golden brown and the edges are bubbling. Serve warm.

Nutrition Facts for

Keto Berry Crisp

 
Amount Per Serving (1 serving)
 
Calories 270 Calories from Fat 216
 
% Daily Value*
Fat 24g     37%
Carbohydrates 14g   5%
Fiber 7g     28%
Sugar 5g       6%
Protein 5g 10%
keto fruit
keto fruit
 
* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.
 

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7 Reasons Why You Should Consider Getting Keto Meal Delivery

Avocado, salmon, fried eggs and arugula

Congratulations, you took the leap and went keto! But, you probably didn’t realize just how much time it’d involve to shop for, prepare, plan, and cook your keto meals. 

Your life is busy enough without having to worry about all the things that come with following a keto diet! Before you freak out, there are ways around this. Have you heard of keto meal delivery services?  

You can literally get keto meals delivered right to your door! No planning, no cooking.  Just heat and enjoy!

Before you go to the grocery store to buy next week’s keto meals, you should read the 7 reasons why you should consider getting keto meal delivery. It may change your life!  


See the following articles for more “Keto Meal Delivery”


1. Fast, Easy Cooking

Frozen keto meals are delivered right to your door, which makes cooking quick and easy. You can have fully cooked meals that could take you hours to prep and make, reheated in less than 10 minutes.

2. Try New Dishes 

Since the high-fat, low-carb diet is so strict, it may be tough to make creative dishes in the kitchen. When you sign up for keto meal delivery, you can try as many dishes as the delivery service offers. 

Here is a list of popular keto meals to choose from each time you order from Ketoned Meals

3. Affordable

If you were to make a meatloaf dinner for you and your family, it could cost a pretty penny. But, when you order it from Ketoned Bodies, you can get it for $15.95.

 

 

4. Get Clean, Real Food 

One of the most unique parts about getting food from Ketoned Bodies, is they only use clean meat and eggs from farms practicing Regenerative Agriculture like PolyFace Farms. With Ketoned Bodies you can be confident about what’s going into your body and you can feel good about the positive impact on the environment! 

5. Avoid the Grocery Store 

Are you someone who hates to shop? Well, with keto meal delivery, you never have to step into a grocery store again! You order exactly what you want from the website and your food is delivered right to your door. It makes following a ketogenic meal plan easier than ever. 

6. Save the Planet 

We only deliver keto meals that have ingredients that were produced ecologically instead of industrially.  Always remember only food that regenerates the environment will regenerate your body. By putting the planet first, we put ourselves first, also.  Know your choice of keto meal delivery is a good one with Ketoned Bodies. 

7. Allergies? No Problem! 

There is no gluten, added sugar, or preservatives of any kind that can be found in our keto meals. 

But, you can find a range of keto meal packages to order from or even just try out one meal for under $15. 

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Regenerative Agriculture Keto Meals Are Available Nation-Wide in 3 Easy Steps!

Step 1: Order Highly Effective Keto Meals Online

Conveniently select the keto-friendly meals you want from the menu and complete your purchase and your amazing and powerful meals will be on their way to you. All meals are keto-approved so you can browse and order with confidence.

Step 2: Receive Powerful Frozen Keto Meals Delivered

No preparation necessary, with frozen keto meals delivered right to your door. Our delicious and keto meals come fully prepared and are stored in either the refrigerator or freezer. Our prepared ketogenic meals come in microwave and oven safe containers and make reheating as simple as can be.

Step 3: Heat, Eat And Enjoy

This is what keto diet and low-carb meal delivery is all about. Enjoy your Keto meals with ease and know you are taking care of yourself and the planet.

About Us 

Ketoned Bodies is the Nation’s first and only Regenerative Agriculture Meal Delivery Service, where ingredients matter just as much as macros, and the health of the planet matters as much as the health of humanity.

It’s nice to know what you’re putting into your body and the impact what you’re putting in your body has on the planet. We’re committed to you and your health, and to prove it, we’re starting an accountability system where we’ll be posting our cooked meals each week, showing all the ingredients we use in our food and proving where we get them by posting our invoices.  Others make claims to use such ingredients while we prove it. 

If you’re currently eating a keto diet and want to save time on preparing your meals, sign up with us today for quick delivery, quality ingredients, and delicious meals.

Order today and have your keto meals delivered right to your door! Order now at KetonedBodies.com

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How to Prepare Keto Meals

Tasty and healthy salmon steak with asparagus, broccoli and red pepper on a gray plate. Diet food on a dark background with copy space. Top view. Flat lay.

Everything you ever thought you knew about food and nutrition is wrong. At least, it seems that way. Our ancestors chased the wooly mammoth across the frozen steppes and never once counted calories.

The four food groups? Pass?. Eat your colors? Low fat? High protein? Juice fasting?Monounsaturated, polyunsaturated, partially hydrogenated? Food pyramid or food plate? It’s baffling what a person is supposed to eat for good health these days.

If you are following a ketogenic diet for health or weight loss, making tasty keto meals the whole family will enjoy is a challenge. Read on to learn more.


See the following articles for more “Keto Guide”

[Keto Guide for a Beginner]

[Keto Information]

[Life Tips for Keto]


What is a Ketogenic Diet?

The human body can get its energy from fats, proteins, and carbohydrates. Any of these can be broken down into energy to fuel our cells. With the typical diet, these days and its’ over abundance of carbohydrates, the body has to burn glucose first in order to avoid blood toxicity. The human body can only hold 5 grams of glucose in the blood. So if you just ate a meal with a hundred grams of glucose your body enters into a panicked state and has to find something to do with the glucose fast. So it burns the glucose and stores the fat in to avoid a toxic blood glucose state. In a low-carb and ketogenic diet, the body does not enter into this panicked state and does not have too take emergency measures to avoid blood toxicity. As a result, the body uses fat as energy instead. A powerful metabolic shift is a result.

This is done by severely limiting the number of carbs eaten to induce ketosis, the breakdown of fats by the liver. For people just beginning to eat keto meals, the rough goal is that your total calories for the day come from 80% fat, 15% protein and 5% carbs.

Contrast this with the typically carb-heavy American diet. Most Americans eat far too many calories in a day and most calories come from highly refined, nutrient-poor foods. A ketogenic diet removes highly refined foods, sugars, and most grains entirely.

The diet actually originated as a tool for treating neurological diseases but has proven to be an effective tool for diabetes management, epilepsy, Parkinson’s and Alzheimer’s. It is also used in the treatment of certain heart diseases, brain damage, polycystic ovarian syndrome and other illnesses.

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Keto Meal Basics

Keeping your meals to 5% carbs and feeding a family who doesn’t share your enthusiasm for a keto diet isn’t the easiest thing in the world. Let’s go over some of the commonly used foods people use for keto meals.

Fats and oils

Should come from natural sources like meat and nuts. Supplement with healthy saturated and monounsaturated fats like coconut oil, butter, tallow or lard from grass-fed animals, and avocado oil.

Proteins

Should come from organic, pasture-raised and grass-fed meat and eggs. Wild-caught and sustainably harvested seafood, too. Fatty cuts are preferred. Just remember to limit protein to 15% where possible. Most meats can be consumed in moderate quantity, just watch out for processed meats as they may have added sugar or fillers.

Vegetables

Lean towards leafy, green, and cruciferous veggies. Fresh or frozen won’t make a difference. Limit tomatoes, peppers, eggplants, radishes, onions, and garlic. Avoid potatoes, yams, carrots, beets, beans, and legumes.

Dairy

Full-fat dairy products from 100% grass-fed animals are what you want. Cheeses, plain yogurt, full-fat cottage cheese, and cream are generally ok. Avoid dairy milk because lactose (milk sugar) is a carb.

Nuts and Seeds

Mixed nuts in wooden bowl and scattered on table. Trail mix of pecan, almond, macadamia & brazil edible nuts with walnut hazelnut on wood textured surface. Background, copy space, top view, close up.

Use in moderation. Macadamia nuts, pecans, walnuts, almonds, flax seeds, and sunflower seeds are good choices. Nuts are nutrient and calorie-dense, so they are easy to overeat.

Drinks

Young african american man drinking a water.

Stay hydrated. Ketosis requires lots of water to maintain. Drink plenty of plain water, sparkling water, seltzer, black coffee and unsweetened teas or unsweetened nut milk. Some wines, low carb beers, and liquors can be consumed in moderation. Sweet fizzy drinks, even diet versions should be avoided.

Sweets

Chocolate. Dark bitter chocolate chunks. Chocolate background

If you must sweeten your coffee or make a quick keto-friendly dessert, sweeteners like stevia, erythritol, and xylitol can be made a part of your keto diet. Some people like inulin or monk fruit powder.

Enjoy antioxidant-rich dark chocolate (70% or more) and unsweetened cocoa powder. Just be careful of how much sugar your dark chocolate contains.

Keep these guidelines in mind as you shop for groceries and change your pantry to supply a ketogenic diet. As you plan your family meals, you may find yourself cooking carbs anyways to make the non-dieters happy.

Family Friendly Keto Kitchen

When it comes to adopting keto meals, you have three choices:

  • make your whole family adopt a ketogenic diet (not recommended for children or carb-loving spouses)
  • drive yourself insane and plan, shop, cook and serve one meal for yourself and one for your family
  • blend the two and fix keto meals with one carb side dish you can avoid

We all wish it was the first option. In a perfect world, our families would help us clear out the fridge and pantry of all temptation, then happily adopt the carb-free life. Sometimes families aren’t so supportive.

Some people have success with the second option, although researching recipes, shopping and double meal prep and cleanup is a drag. Planning ahead with easy meals for one in the freezer while you prep the family meal is a good solution.

The most likely family scenario is the third option, planning ahead for a healthy, keto-friendly meal for yourself and adding a suitable (easy to resist) carb for the rest of the family.

Typically, a weeknight family dinner might look like this:

  • Wild Caught Salmon Baked with Herb Butter
  • Crispy Brussels Sprouts with Pancetta
  • Green Salad or Roasted Potatoes

This dinner can be prepared in 40 minutes or less, with one sheet pan. If you have the willpower, you can easily avoid the roasted potatoes. Keto or not, the brussels sprouts in bacon (pancetta) fat are delicious. For even greater ease, pre-cook and have your meal ready from the freezer or fridge in 20 minutes or less.

If your family is carb-oholic and favorite meals consist of kinds of pasta, potatoes, and rice, this transition may take time. Substituting zoodles (zucchini noodles) or spaghetti squash makes a fine visual representation of pasta with sauce and cheese, but can be a hard sell. The same goes for cauliflower crust pizza.

Over time, these replacements make a big difference in the number of carbs consumed. And if everyone is healthier and happier, so much the better!

For more information and ideas about ECO keto meals, check out some of our regenerative agriculture keto meals!

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Do I Have Ketones in My Urine? What You Need to Know about Testing for Ketosis

The ketogenic diet is favored for many reasons. Beyond its sustainable (and sometimes quick) weight loss results, the keto diet is known to create an anti-aging elixir in the body known as ketones. Ketones are the body’s most efficient source of fuel. Once your body relies mostly on ketones for its fuel, it enters a metabolic state referred to as ketogenic. These powerful chemicals are made in the liver as a result of it breaking down fat. This process can only happen if you follow a very low carb and no sugar diet.

As carbs are removed from your diet, sugar is detoxed from the blood causing the body to source its own energy resulting in the production of ketones. Many say, “you know you’re in ketosis if you’re producing ketones!”

This is true. But measuring ketones requires more than a mainstream pee-stick offering you a variety of colored results. And science tells us that these results aren’t representative of everything happening in the body as it becomes fat-adapted. This article will cover all the ways you can measure ketones and other ways to know you’re in ketosis.

Why Measure Ketones?

All the type A personalities may gasp at the idea of not measuring their keto diet success by every possible incremental means, but measuring ketones can be encouraging for many. Especially when you’re abstaining from sugary temptation, seeing the coveted purple result on a urine ketone test is the extra push you need.

But, are ketone test results as meaningful as they seem? What good is it to see ketones in your urine if you’re not experiencing weight loss, increased energy, and a reduction in your appetite? Understanding more about the results of your ketone test provides you the opportunity to be free from measuring your keto diet success through inconclusive means.

Testing Your Urine for Ketones

Nothing like a good ol’ fashion pee stick to tell you about the many workings of your newly fat-adapted body.

Right?

Well, they certainly are an old way of measuring ketones in the urine. But, these ketone sticks were originally for diabetics to avoid having an excess production of ketones. For diabetics, too many ketones can be deadly. Urine ketones were a red flag and the ketone test sticks were used as a preventative measure. Soon, keto dieters began getting their hands on these test strips as a means to see if they are in ketosis and producing urine ketones. Only, they really missed the mark on what the test results mean.

Measurable ketones in urine are actually acetoacetate, a ketone not readily usable by the body. Those newer to the ketogenic diet may see a higher level of urine ketones. If you’ve been on the diet for many months those results will reduce. This isn’t a bad thing. It means your metabolism has optimized and is producing primarily ketones that can be used for fuel.

So, if you’re a keto dieter seeking validation from your test results, shy away from the tests that measure ketones in urine. If the ketones are in your urine, it means your body isn’t using them yet for fuel. If you’re actually keto adapted, the test result will show little to no urine ketones. Until the body decides to use it as a primary energy source, ketones will continue to be dumped into the urine.

It doesn’t stop there. The accuracy of ketone urine tests has even been challenged by the American Diabetes Association. There are, however, more accurate ways to understand to what extent your body is creating ketones.

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Measuring Breath Ketones

Breath ketone meters require you to blow into the tester for 6-15 seconds and then give you a reading of the ketone levels in your breath. What such devices are actually measuring is the acetone produced in the mouth when the body is producing ketones. What these meters can’t tell you is the density of your ketone production or how keto-adapted you’ve become.

Breath acetone levels aren’t as varying as ketone levels in the blood or urine. They will remain relatively the same after and before a meal. So, for a broad perspective of how your body is responding to a ketogenic diet, measure breath ketones. Breath ketones are a good indication that you’re on the right track, just not to what extent.

Overall, testing breath ketones falls in the middle when it comes to precision, cost, and effectiveness—better than testing urine, but not as accurate as testing blood.

Testing Your Blood for Ketones

The most accurate way to determine your body’s ketone production is with blood testing strips. If you’re afraid of blood or needles don’t worry, you really don’t have to deal with either. Ketone blood testing devices are very similar to glucose tests. They use a tiny pen that’s pressed against your fingertip to prick a little hole which should produce a drop or two of blood to place on a strip. The strip is then put into the tiny testing device that reveals an exact real-time measurement of ketones in your blood.

The device can be a pricey one-time purchase of $150-$200 and the test strips are about $1 each. It’s usually not covered under insurance like a blood sugar test is. But, beyond the expense, testing your blood for ketones is the most effective and active way to measure your level of ketosis.

How to Read Your Results

Here is a brief guide to consider when understanding how to read your blood ketone results.

Below 0.6 mmol/L Suggests a normal, high carb diet is being consumed.
Between 0.6 and 1.5 mmol/L These results are likely as your body begins to keto-adapt.
More than 1.5 mmol/L These are the results of someone who is keto-adapted or has been fasting for some time.

Other Indicators of Ketosis

Testing for ketones has its perks and perhaps a few downfalls. The body and its functions are complex and require a high level of technology to understand exactly what is happening to them and why. Keto adapting is also quite an extreme change from what your body is used to, so being patient and gentle with yourself is crucial.

Interested in ketosis indicators that don’t involve pee, breath, or blood?

You’re in luck, because being familiar with your body is the best way to recognize its keto adaptation. (Psssst….it’s not the ketones in urine!) Not to mention, it’s free! Here are subtle ways your body tells you it’s in ketosis.

Signs Your Body is in Ketosis

  • Reduced hunger
  • Significant reduction in sugar cravings
  • Mental clarity
  • Stable blood sugar
  • Balanced mood
  • Regulated hormonal activity
  • Weight loss
  • Good sleep
  • Improved physical performance
  • Consistent energy

Even if you follow the ketogenic diet perfectly, you may not experience all of these positive symptoms of ketosis at once. But, if you weren’t previously in optimum health, you’ll notice a significant difference in your overall well-being.

Keeping a journal of what you ate and how you felt throughout the day is another free and easy way to track how your body responds to your diet. While something may be considered keto friendly, is it causing you to have an energy dip? You can really learn what works for your body and lifestyle and what doesn’t if you’re able to reflect.

The Most Effective Ways to Become Ketogenic

Achieve your desired level of ketosis by implementing the following tips:

  • Choose high-quality fats including organic and non-GMO products like meat and butter.
  • Keep dairy to a minimum.
  • Prep your meals or have keto friendly meals delivered right to your doorstep.
  • Keep cardiovascular workouts to a minimum until you’re fully adapted. Even then, don’t push it too hard or you may starve your ketone source.

Stop Peeing on Sticks

Stop wasting time and money peeing on sticks or puffing into a breathalyzer. You deserve better than that! To really know what it means for your body to be in ketosis, journaling (as suggested above) is going to be really effective. If tests are of importance to you, checking your blood ketones is your best bet. But remember, a number won’t represent everything and should not deter or discourage you on your journey toward ketosis.

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Ketogenic Diet Results: What to Expect

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Unless you’ve been living under a rock for the last few years, you’ve probably heard at least one person touting the benefits of the ketogenic diet.

What actually is this diet, though, and what do you need to do to see results from it?

Read on to learn more about how to see the best ketogenic diet results and get the most out of your ketogenic diet.

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What is a Ketogenic Diet?

First things first, let’s clarify what a ketogenic diet actually is.

A ketogenic diet is a very high-fat, low-carb diet that causes the body to enter what’s known as ketosis.

Normally, the body uses glucose — which is produced when you eat carbohydrates — for energy.

When you significantly reduce your carbohydrate intake, there is no glucose for your body to use, and your body will enter ketosis. During ketosis, the body breaks down fat in the liver and uses it for energy instead of glucose.

What are the Benefits?

There are a number of health benefits that come from a ketogenic diet, including the following:

  • Aids in weight loss
  • Reduces acne
  • Reduces cancer risk
  • Improves heart health
  • Protects brain function
  • Can reduce seizures
  • Improve hormone health to reduce effects of PCOS

The ketogenic diet is often associated purely with weight loss.

Many people do lose weight when they’re on a ketogenic diet because a high-fat, low-carb diet leaves them feeling more satiated and less likely to overeat. But, as you can see, a ketogenic diet results in lots of other non-weight related health benefits, too.

What to Expect from a Ketogenic Diet

At first, a ketogenic diet can be pretty daunting. For most people, it’s a completely different way of eating.

Before you jump in, let’s talk about what you can expect from a ketogenic diet to help you understand some of the most common ketogenic diet results.

Weight Loss

Most people see a very quick drop in their weight during the first week or so of the ketogenic diet. Keto causes most people to drop a lot of water weight, which is the cause of the dramatic decrease in the number on the scale.

After some initial weight loss, you’ll start to lose more weight at a slower and steadier pace as your body starts to move into ketosis.

You should also anticipate seeing your weight loss slow down as you get closer to your goal weight.

What about the Keto Flu?

You may have heard people talking about experiencing the “keto flu” while on a ketogenic diet.

The keto flu refers to a collection of symptoms that many people experience as their body switches from burning carbs to burning fat.

Some common symptoms include:

  • Intense sugar cravings
  • Brain fog and poor concentration
  • Dizziness
  • Irritability
  • Stomach pains
  • Nausea
  • Muscle soreness
  • Insomnia

The keto flu usually lasts somewhere between a few days and a week. If you’re used to eating a lot of starches, refined sugar, and carbohydrates, you’re more likely to experience these symptoms. If your previous diet was relatively low in these kinds of foods, you may not have to deal with any symptoms.

The following tips can help you overcome the keto flu faster:

  • Take keto-friendly electrolyte supplements
  • Stay hydrated
  • Drink bone broth
  • Increase your fat intake
  • Take exogenous ketones
  • Try increasing your carbs by a small amount (stick to “clean” carb sources like sweet potato or bananas)
  • Do gentle forms of exercise like walking or yoga

Last, but certainly not least, make sure you keep a positive attitude during this transition. The keto flu won’t last forever, and you’ll soon start experiencing ketogenic diet results.

How to See Great Ketogenic Diet Results

Often, when people complain that the ketogenic diet didn’t work for them, it’s because they weren’t following it properly.

These tips will help you see long-term ketogenic diet results.

Stick to High-Quality Meats

In order to see the best ketogenic diet results, it’s important to consume only high-quality meats. This includes:

  • 100 percent grass-fed beef (not grass-finished)
  • 100 percent pastured poultry
  • 100 percent pastured eggs
  • 100 percent pastured pork

These meats are more nutrient-dense and have more health benefits than conventional meats. They also improve your chances of losing weight while on a ketogenic diet since you’ll get a better ratio of omega-6 and omega-3 fatty acids.

Omega-6 fatty acids are inflammatory and, in large quantities, can interfere with ketosis.

Focus on More than Just Weight Loss

Remember, there are more benefits than just weight loss when you’re on a ketogenic diet.

Pay attention to non-scale markers of success, such as improved energy, clearer skin, or better mental clarity. If you focus on more than just weight loss, you’ll be less likely to throw the towel in when the number on the scale stops moving.

Make Sure You’re Eating Enough Fat

When they first start a ketogenic diet, some people make the mistakes of lowering their carbs without increasing their fat.

If you’re not eating enough fat (approximately 70 percent of your daily calories), you’re going to have a hard time experiencing the benefits of a ketogenic diet. You’ll also be less likely to feel satiated and will struggle to stick to your diet.

Eat the Right Kind of Fat

It’s also important to make sure you’re consuming the right kind of fat while you’re on a ketogenic diet.

Avoid trans fats (which are found in most processed and fast foods) as much as possible. Instead, fill up on high-quality monounsaturated and saturated fats. Some good examples include:

  • Grass-fed butter
  • Grass-fed red meat
  • Coconut oil
  • Whole, pastured eggs
  • Palm oil
  • Cocoa butter

These foods are good sources of omega-3 fatty acids and will help you maintain a good omega-6 to omega-3 ratio.

Stay Hydrated

Make sure you’re also drinking plenty of water. Carbs contribute to water retention. Since you’re decreasing your carbs so much while on a ketogenic diet, you’re more likely to become dehydrated and even constipated.

Drinking enough water will help you avoid these symptoms and will also help you beat the keto flu.

Looking for Delicious, Keto-Friendly Meals?

At Ketoned Bodies, we’re here to help you get the best ketogenic diet results possible.

Sticking to your diet is a breeze when you have sustainable, organic, and grass-fed products delivered right to your door. Check out our menu and give our delicious, keto-friendly meals a try today.

Have any questions about our meal delivery service? Feel free to contact us online or over the phone.

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How to Obtain Keto Diet Weight Loss

The keto diet brings lots of health benefits, from more stable blood sugar levels, to a better night’s sleep.

But let’s face it – with 4 in 10 Americans now obese, keto diet weight loss is probably the number one goal on most people’s wishlist.

It is easy to achieve sustainable weight loss on keto, and obtain all the benefits that go along with it. But there are also easy ways to sabotage it and bring weight loss to a halt.

Here’s our guide to how to obtain keto diet weight loss and get the results you’re looking for.

Getting Keto Right

The key to keto diet weight loss is getting your body into the state of ketosis and keeping it there.

Ketosis is a natural process that happens when the body is deprived of carbohydrates for a few days. The body then begins to produce higher levels of ketones.

What is Ketosis?

Ketones, or ketone bodies, are the byproducts of the body breaking down fat as a fuel source. Under normal conditions, the body mostly runs on glucose as a fuel source.

The body breaks the foods we eat down and converts the carbohydrates to glucose, which then fuels the cells like gasoline fuels a car engine.

When these carbohydrate sources dry up, the body has to break down fat for fuel. This is ketosis – the state we want to induce and stay in, for ongoing weight loss.

The Perks of Ketosis

There are two awesome side-effects to ketosis – lower hunger levels and higher energy levels.

These two factors are very helpful in kick-starting and maintaining weight loss. But be patient – these may take a few days to kick in.

Some people may experience some temporary side effects, such as weakness, slight irritability or tiredness. These will be over quickly once your body adapts to being in ketosis.

Lower hunger + more energy = naturally lower calorie consumption! The perfect formula for weight loss.

What Helps Keep You in Ketosis?

First-week weight loss is often dramatic on the keto diet. It is not uncommon for people to lose between 2 and 10 pounds in the first week!

However, this is mostly water weight that the body was holding onto as it processed the carbs in your system.

For continued keto diet weight loss, or more specifically, fat loss, you need to maintain a calorie deficit.

This does not mean starving yourself, but at the same time, if you eat more calories than you are burning on a ketogenic diet, your weight loss will stall and you could gain weight.

Most importantly, make sure you’re getting your macros right.

What are Macros?

Macros are the major nutrients in your diet – carbohydrates, proteins, fats.

For a keto diet, macros depend on a number of factors, such as your gender, age and weight. Calculators abound online to guide you.

Generally speaking, you need to follow a ratio of about 70% calories from fat, 20% from protein and 10% from carbs.

Keeping an honest food diary, as well as meal planning, can help you to keep your macros at the correct level.

If you’d like to get your macros right, but know that meal planning doesn’t fit with your lifestyle, check out our macro-balanced ready meals.

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Getting Keto Wrong

Most keto diets run into difficulties due to eating too many carbs.

To sustain keto diet weight loss, look out for sources of ‘hidden carbs’ and eliminate them from your diet.

Common sources include high carb nuts such as cashews and pistachios, salad dressings, sausages packed with high-carb fillers and bacon with added sugar. These can all undo your good intentions and knock you out of ketosis.

Another common mistake is not drinking enough water.

Good hydration makes sense whatever diet you’re following, but is especially crucial on keto. Make sure you always have a bottle with you and monitor your drinking – especially if you were not in the habit beforehand.

Breaking Through the Plateau

There are few things more discouraging for a dieter than hitting a plateau.

You’re doing all the right things, following the same pattern that has led to success until now, but the scales suddenly won’t go any lower.

The good news is, this is not your final weight. You can break through by tweaking your strategy and making a few thoughtful updates to your diet.

Diet Changes

Many people enjoy indulging in cream, cheese and other dairy delights on keto.

The problem is that many people have digestive difficulties related to dairy. If you’ve hit a plateau, try eliminating dairy from your diet for a while. You may find that you are able to rebuild some weight loss momentum!

Another keto favorite that can cause problems are nuts. Cashews are notoriously high in carbs, and can be a source of hidden carbs discussed earlier. Try foregoing them for a while and see if the scales respond accordingly.

Lifestyle Changes

If you’ve been holding off until now, this may be time to hit the gym or start a home fitness program. Specifically, high-intensity programs such as HIIT can be very effective.

You can also give intermittent fasting a shot. By depriving it of all fuel sources for a set period of time (perhaps 16 hours fast/ 8 eating initially) can help to reset your body and stimulate weight loss again.

The Verdict: How to Obtain Keto Diet Weight Loss

Keto diet weight loss is achievable – and there are few more satisfying ways of saying goodbye to unwanted pounds.

Get your macros right, avoid hidden carbs, keep hydrated and you’ll keep your body running on fat. Add in some exercise according to your preference and lifestyle and you will compound the benefits you’re getting from the eating plan.

When you’re following the keto diet, it can be good to know that you’ve got satisfying keto meals on hand when you get back after a long, hard day’s work.

At Ketoned Bodies we’ve got a fantastic range of keto meals ready for you to warm-up in the microwave.

Check out our meal package offers today.

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Are Meal Subscription Programs Worth It?

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In 2017, 800 percent more people visited subscription box websites than just three years before. To say that the meal subscription industry is “in” right now would be an understatement, but is it worth it?

The answer: it depends. Not all meal delivery services are equal. Below are some questions we think you should ask before signing up for a food delivery service.


See the following articles for more “Keto Meal Delivery”


Are You Making a Long-Term Commitment?

Before you sign away your first-born child, read the fine print of a meal subscription service. Some subscription boxes lock you into long-term contracts or make you pay for several months upfront.

What’s worse is that specific popular meal subscription services are notoriously hard to cancel. While signing up could not possibly be easier, they make canceling a real pain.

Don’t just take our word for it. Check out the countless horror stories and articles just about canceling.

Luckily, you don’t need to get locked into a subscription to get delicious meals delivered to your door. Instead, opt for services like Ketoned Bodies. With our meal delivery, you never get boxes you didn’t want, and you don’t wait weeks for your next excellent meal.

You get total control over how much ready-made food you get. Order what you want without contracts or upfront payments.

Best of all, we don’t make you go through an obstacle course just to cancel. Since it’s not strictly a subscription service, you don’t need to cancel at all. (Not that you would want to.)

Is the Meal Subscription Worth the Price?

Before you pick a meal kit for you, consider the price per meal. Then, compare that to what you would otherwise pay for similar items. If it’s not a good deal, reconsider.

Finding the cost per meal is pretty straightforward. If the box is $30 and feeds two people, the cost per meal is $15. Whether that’s a good deal or not depends on what kind of service you get.

Many meal subscriptions tell you to compare it to eating out. If your meals come ready-made like at a restaurant, this makes sense. However, if you have to cook the meal yourself, this is deceiving.

It’s important to remember that your time is valuable. If it’s going to take you an hour to cook the meal that you ordered, try adding hourly rate at work to the cost of the meal. Then divide by the number of servings and see if it’s still a great deal.

There are other costs to consider when figuring the worth of a meal delivery service. Think about the time it takes to plan a meal and shop for all the ingredients. You may also factor in the cost of transportation to the grocery store.

You should also think about the food waste that meal prepping for yourself causes. All those vegetables at the bottom of the crisper waste money if you never use them in a meal.

Overall, whether a meal service is worth the price or not depends on several important factors. Before you make a decision based on money, think about the real value of the box, where it saves you money, and in what ways it may not be so great.

Is the Service Tailored to You?

Does the company in question send you the ingredients they got a good deal on or meals that make sense for your life?

Researchers have found that personalized nutrition plans are more effective than traditional methods. In recent years, more people have come to understand that meal plans should be unique to a person’s goals, body, and tastes. However, it seems like some meal subscription services haven’t caught on to this trend.

Certain subscription boxes base their menus off of what ingredients they got for a reasonable price rather than what their customers want.

Ketoned Bodies isn’t a fan of that way of thinking. Instead, we have nutrition experts ready to talk to you and develop a meal plan that makes sense for you. No more weird recipes that just don’t fit your tastes.

You should also consider whether the company delivers on your time or theirs. Will you sign up and then wait weeks to get started or can you get your first meal overnight? You should expect to get your meals when you want them.

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Does It Help You Meet Your Goals?

Whether you want to look better in a bathing suit, have more time for your family, or treat your body to better food, the right meal delivery service can help.

The wrong service, however, can derail your goals. Be sure to carefully consider your life goals and see if the company will be a partner in those pursuits.

For example, Ketoned Bodies is proud to help people meet their body-related goals with nutritional meals. We don’t just use words like “clean” and “healthy.” We back these claims up with grass-fed beef, no grains, and more.

Our foods include no GMOs, gluten, steroids, pesticides, or other toxic materials. Instead, we just give you the right stuff. Plus, each meal is nutritionally balanced to put your body in ketosis.

The meals also require no prep, so you get more time to do whatever you love. All you have to do is pop the meal in the microwave with the specified settings, wait a moment, and enjoy. It can save your hours on Sunday meal prepping.

So, Should You Give It a Shot?

There is a meal delivery service for just about everyone these days. The trick is to find the one that works in your life. Before you make that decision, consider what kind of commitment you want to make.

Then, honestly break down the cost of each meal subscription service. Make sure to find a service that tailors the deliveries to your needs. Finally, consider whether the service will help you reach your various goals or keep them out of your grasp.

When you think about all these factors, it’s easy to see why so many people love Ketoned Bodies. Do you want to try the Nation’s first and only Regenerative Agriculture keto meals? Place your first order today and see why we really have no equals.

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How Fully Prepared Meals Help You Stick to Your Diet

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Grocery stores are nothing but a sick trap, especially for those with a wandering eye.

They are hungry for your time, money, and appetite. All it takes is a semi-full wallet and empty stomach to set you back on your diet.

In this day and age of on-the-go lifestyle, health food companies are catering to our needs. Pre prepared meals are quickly gaining popularity and cutting pounds.

I know it may seem a tad iffy at first to order frozen meals and snacks, but don’t worry, there are tons of benefits helping you stick to your diet. You don’t have to sacrifice health or your wallet for delicious, effortless meals.

Keep reading to find out about how meal prep delivery service can help you lose a few inches and provide awesome benefits such as low carb options for your specific diet needs.


See the following articles for more “Keto Meal Delivery”


Block out the Temptation

Walking the aisles of supermarkets is a constant mental game. We tell ourselves we need our comfort cookies, a couple bottles of red wine because work was tough, and Alfredo pasta because we are too tired to put a too much effort into dinner.

Before you know it, we’ve collected enough carbs in our cart for a small army. The worst part is, the pizza we pick up on the way home from the market won’t satisfy us, and last night’s leftover spaghetti will be calling our name.

We are estimated to make a trip to the grocery store 1.5 times a week. I won’t make you do the math. That’s at least 78 times per year and doesn’t even include the extra trips during the holidays or menstrual craving trips for our ladies.

Ordering pre prepared meals saves you from the internal battle of craving and, “Oh, I forgot a list,” moments we all have. When selecting our pre preprepared meals online, you don’t have to feel guilty about your mouth watering.

Looking at a menu will never feel so satisfying and guilt-free. (Throw out the Chinese takeout menus so there are no distractions.)

Fully Prepared Meals are Highly Customizable

We all have our allergies, texture issues, and extreme likes and dislikes when it comes to food. Most people think eating healthy means plugging your nose and hoping for the best. The good news is, you can actually pick out what you love.

Just like standing in front of a food counter or pantry shelf, we have a choice in what is sent to our doorstep. There’s no surprises or fine lines in the terms. We get what we pick.

We all know a healthy diet comes with exercise and physical activity, but no one wants to cook a full meal after an intense hour-long workout. Pre prepared meals allow you to have exactly what you want at your fingertips without having to physically work for it.

So say chicken is the craving this week, but you know you get tired of the same food after a while. You can easily switch it up and try some vegetarian options after a few days. With you in charge, there’s no burnout and boredom.

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Snacks Are Still Allowed

We know some of you just sighed in relief reading this heading. Most of us think diets mean strict meals with no snacks and treats.

False.

It would be absolute torture to run a 5k and then continue to wait several hours to eat a meal. This is where a snack steps in to save the day so you don’t overload on eating later.

And let’s be honest, a sweet tooth may never truly go away, self-control may just be well-practiced. But if it’s been a rough day with the kids and you can’t stop thinking about chocolate, don’t freak out. Snacks like chocolate mousse will satisfy your taste buds with zero guilt.

If full course meals are made available for delivery, why wouldn’t snacks be? It would be a crime if they weren’t. I mean, aren’t snacks just extremely tiny meals?

Keep Watch Over Your Portions

Nobody cheats on purpose in their diet, but everyone cheats a tad. Unless you are exactly weighing and measuring every bite, hardly anyone understands a perfect portion. With pre prepared meals, you don’t have to break out the food scale, the work is done for you.

Portions have significantly increased over the past several decades within the US, and by the looks of it, things aren’t changing soon. The tricky part is, bigger portions encourage us to eat more. Hence going back for a dessert after a hefty meal.

Delivery meal prep will have you eating comfortably and confidently, knowing you’re eating the right food in the right amounts.

You’ll Save Money

Dollar bills control almost everything, including our eating habits. Countless people start diets but have trouble maintaining them because they fail to do the needed financial research. It’s easy to fall into the trap of thinking eating healthy will result in bankruptcy.

With multiple package deals available for our pre prepared meals, you’ll be avoiding spending cash on the things you didn’t need from the store. Plus, if you know how much you’ll be spending on delivery meal prep, you can easily work the number into your monthly budget.

And ladies, watch out. Women spend an average of $323 per month on groceries while men spend $290 per month. Again, we will save you from the math. This puts both genders at spending a minimum of $3400 a year on groceries.

Don’t surprise yourself at the register, do the shopping online.

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Start Selecting Now

It’s clear to see the countless advantages of online ordering pre prepared meals directly to your front door. Don’t worry about arriving at the market sweaty after a workout or wrestling kids past the candy aisle. Give yourself and your family all they want and need with a few minutes online.

Check out all the tasty meals, great packages, and the advice we offer. And don’t worry, we won’t tell your spouse you didn’t cook it. Your secret is safe with us.

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Keto Diet Foods and Weight Loss: What You Need to Know

Over 1.9 billion people suffer from obesity. Obesity is a fatal epidemic that’s tripled since 1975.

The saddest part? It’s completely preventable.

It’s been proven that your diet has a much greater impact on weight loss than exercise. As they say: ”you can’t outrun a bad diet”.

Many overweight people opt for fad diets in hopes of reaching their goals – just to be disappointed. The problem is, diets aren’t created equal.

Keto diets have become all the rage in the recent years – for good reason.

Are you leaning toward trying a Keto diet to help you lose weight? Keep reading to learn more about Keto diet foods and weight loss!

What is the Keto Diet?

The Ketogenic Diet puts your body into a fat-burning state where it uses stored fat as energy.

Unlike the well-known Paleo diet, The Keto Diet has less protein. Instead, your meals consist of very low-carb, low protein, and high fat. Your body then runs on ketones.

Ketones are an energy substitute for glucose. Glucose is what’s found in carbs and sugary foods and normally runs your body.

Ketones are produced from the fat in your liver and become your main source of fuel. This process of your body producing ketones is called ”ketosis”.

Low-carb diets have been proven time and time again to be more effective than low-fat diets. And the Keto diet is the king of all low-carb diets.

The Ketogenic diet essentially changes your entire body. This is why it’s so effective compared to other diets.

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Keto Diet Foods and Weight Loss

If you want your body to remain in ketosis and continue to burn fat, you must stick to the Keto Diet foods.

The main components of a Keto Diet are eating high-fat and low-carb foods.

What Foods Can You Eat?

  • 100% grass-fed beef
  • 100% pastured poultry and pork
  • 100% pastured eggs
  • Non-starchy vegetables
  • Healthy fats like avocado oil or grass-fed butter
  • Full-fat dairy products from 100% grass-fed cows
  • Certain nuts and seeds
  • Seafood
  • Dark chocolate

You may be wondering if you must eat grass-fed and pasteurized items? If you want the full effects and benefits of this diet – you should!

You won’t fail if you can’t follow that aspect every day, however. But if you’re consuming animals who consume foods you’re strictly avoiding, it’s defeating the purpose.

What Foods Must You Avoid?

  • Most fruits (except berries)
  • Carbs (grains, flour, starchy vegetables)
  • Sugar and desserts
  • Processed foods or Fast Foods

You’ll need to stick to around 50 grams of carbs a day, which may not seem like much.

But with the succulent meals you can craft with the high-fat foods you’re allowed to eat – you’ll be feeling full and satisfied all day.

Benefits of the Keto Diet

As you learn more about keto diet foods and weight loss, you’ll be astounded at how well this diet works.

There’s a reason it’s many celebrities go-to diet or lifestyle choice. Kim Kardashian is one of the well-known celebrities who utilize this diet.

Not only does it help you reach your weight loss goals swiftly, but it helps with particular diseases and illnesses.

What Are the Major Benefits of This Diet?

  • Massive and sustainable weight loss
  • Improved or cured epilepsy
  • Reduced blood sugar
  • Decreased metabolic syndrome
  • Diabetes
  • Certain cancers have shown improvement

As we mentioned, the reason the Ketogenic diet is so powerful comes down to the swap of glucose for ketones. Once your body is in full ketosis and is running solely on ketones, you’ll be burning through your stored fat like nobodies business.

But that doesn’t mean you can’t enjoy life and enjoy your meals.

In fact, there are many delicious snacks and treats you can savor. And there’s copious amount of keto-approved meals that your whole family can enjoy.

Sticking to the Keto Diet

At the beginning of your journey with keto diet foods and weight loss, you may want to give up. This is normal for any major lifestyle change.

The key is to not give up.

Depending on how addicted your body is to sugar, you may feel not yourself or even ill for the first week or so. This is also completely normal and passes quickly.

Once you get over that initial stage, and you are in a ketosis state, you’ll start to feel amazing. So give it time!

How Can You Ensure You Stick to the Ketogenic Diet?

  1. Have an accountability partner to take the journey with you
  2. Tell your friends and family to keep yourself accountable
  3. Prep your meals ahead of time to avoid indulging
  4. Use a meal delivery service to save time and ensure you eat the right food

Using a meal delivery service is common for people on the Keto Diet because it makes it easy-peasy to eat the exact foods you should be.

If you live a busy lifestyle or know that cooking every day will become tough – a Keto meal delivery service is your best bet.

Final Thoughts

Now that you’re familiar with Keto diet foods and weight loss, it’s time to get out there and apply what you know.

The crucial thing to remember is that you should avoid (not limit) carbs at any cost.

You need to adhere to a diet consisting of high-fat, 100% grass-fed meats and dairy, and lots of carb-free vegetables.

The science behind the diet is clear. If you stick to the diet, you’ll be amazed by the results in no time.

If you’re ready to take the plunge, contact us to hear about our Keto-approved meal delivery system.

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What’s the Keto Diet? Your Beginner’s Guide

Low carb?

Keto?

LCHF?

If you’ve been hearing these terms mentioned but were too afraid to ask what they mean, this is the perfect beginners guide for you.

The keto diet is a phenomenon, and one more and more people are getting on board with. Basically, that’s because it combines delicious, satisfying meals with awesome weight loss results!

Want to know more?

Here’s our answer to the question you’ve been dying to ask: ‘What’s the keto diet?’

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What’s the Keto Diet?

Simply put, the keto diet is a high fat, low carbohydrate, moderate protein way of eating.

Keto is short for ketogenic. This means that you are trying to bring your body into a state called ketosis.

During ketosis, the body cannot extract enough energy from carbohydrates to perform normal functions. Therefore, it turns to using fat to find the energy it needs.

This is a natural process and with a balanced keto diet is a healthy state for the body. Keto also lowers blood sugar and insulin levels, which has benefits for the body.

Why Choose Keto?

Most people choose the keto diet because it’s an effective way of losing weight. But apart from this, what’s the keto diet going to do to my health?

However, studies are now ongoing into other health benefits that may come from following this way of eating.

Some studies indicate that it can help in controlling epilepsy, while the lower blood sugar levels and weight loss induced by keto can help with controlling the symptoms of diabetes.

What Do You Eat on a Keto Diet?

On a keto diet, you restrict your intake of carbohydrates to about 50g or less per day.

This means that you need to stay away from most high carbohydrate foods, such as potatoes, rice, pasta, and bread. To illustrate, one standard slice of wholemeal bread contains about 12 grams of carbs.

So while you do cut down on certain foods, you fill your diet with foods that are high in fat and moderate in protein.

Some key keto foods include:

Meats

Think steak, chicken, bacon, sausage (check the carb content), ham etc.

Fish

Especially fish that are high in fat, such as tuna, salmon, and mackerel.

Eggs

Not all eggs are created equal – look for truly pastured local eggs from farms practicing regenerative agriculture.

Dairy

Making meals very interesting, you can enjoy indulging in grass-fed butter and cream.

Cheeses such as cheddar, goat, and blue cheese also fit the high fat, low carb requirements. With dairy, though, you have to follow the same rules as protein and ensure that the dairy only comes from 100% grass-fed and pastured animals that were raised on regenerative agriculture farms.  If you live in a state where Raw Dairy is available you should most definitely pick raw over pasteurized.  As with meats, not all dairy is the same.

Nuts

Perfect for satisfying snacks, you can enjoy almonds, walnuts, pecans, brazils, coconut – the list goes on. Macadamia nuts are the go to choice, though, because they are high in monounsaturated fats and low in polyunsaturated fats.

Just check out the carb content as some are higher than others – cashews, for example, are particularly loaded with carbs).

Veggies

Although vegetables contain carbs, there are many options that contain a high amount of fiber also and as a result will not create blood sugar spikes.

That being said, choose low-carb veggie options, such as leafy green vegetables, broccoli, asparagus, mushrooms, onions, tomatoes, and peppers.

Although they’re technically a fruit, a special shout-out goes to avocadoes here (they’re the only fruit that make it onto our list).

Avocados come in at just 2g carbs per 100g, and are packed with other health-giving properties. This makes them a top choice for all keto dieters.

Healthy Fats

The majority of calories on a keto diet come from fat, so it’s important that you’re getting it from a healthy source.

In terms of oil, extra virgin olive oil, avocado oil, cold pressed coconut oil and MCT oil (extracted from coconut oil) are top of the list. However, you do not want to cook with olive oil and only want to use it on salads or the like.

Other animal fats that you can enjoy include butter, ghee (a type of butter with the milk solids removed), lard, chicken fat and duck fat.

A Typical Day’s Keto Eating

Breakfast – start your day right with a big plate of bacon and eggs – breakfast of champions! However, if you aren’t hungry in the morning you should take advantage of this and not force yourself to eat. The number one sign that your metabolism is improving is being less hungry in the morning.

Lunch – prepare a lettuce wrap filled with ham, cheese, and mayonnaise(make sure the mayo has avocado oil and not canola oil or any other type of vegetable oil), or BLT, for a satisfying midday meal.

Snack – nibble on some pork rinds, or cubes of cheese

Dinner – pork chop/steak with cream sauce and steamed broccoli

There are lots of variations on this theme, and you’ll discover great substitutes like cauliflower rice that can help you to adapt some of your old favorites.

In sum, though, a keto way of eating is pretty simple: fatty cuts of meats from 100% grass-fed and pastured animals; green leafy vegetables; healthy fats; and the strict avoidance of grains and processed a-cellular carbohydrate sources.

Keto Diet 101: Dos and Don’ts

There are some do’s and don’ts to help you get the best out of a keto diet.

Do’s include getting your protein levels right and making sure that you keep your electrolytes up.

Don’ts include thinking all fat is good fat – do some research to make sure that you are using the most healthy fats for your body. You have to make sure that you are not consuming too many polyunsaturated fats in order to get the most out of a ketogenic diet.

For 10 powerful quick keto tips, check out our blog.

How Do I Get Started?

If you think keto could be for you, the best thing you can do is make a plan, and stick to it.

Start by clearing your shelves of temptation. Cookies, cereal, and sweets can all break your resolve when they’re just sat there begging to be eaten.

Treat your friends by giving them away – and give yourself a fresh start.

Next, make a meal plan. Yes, keto is going to take some forward thinking, but don’t worry, you’ll soon see it’s all worth it.

Make a shopping list for the ingredients you need to make your keto meals. Also, plan how to avoid getting caught out by situations where there’s no keto food available. An emergency bag of nuts can be a great standby.

The Answer – What’s the Keto Diet?

In a nutshell, the keto diet is a great way to improve your health, give yourself more energy and achieve sustainable weight loss.

The foods you’ll eat are natural, delicious and satisfying. Once you’re in ketosis, you’ll find sugar cravings lessen and your hunger levels are evener. Now if your friends ask you, ‘What’s the keto diet?’ you can tell them all about it!

Fitting keto into a busy lifestyle can be a real challenge. Many markets and restaurants are simply not equipped to provide the nutritious ketogenic meals you need to keep your body reaping the benefits of ketosis.

At Ketoned Bodies, we ship delicious, healthy keto meals right to your doorstep.

Check out our sumptuous menu today.