1. Cooking Different Meals for the Family
A common keto problem is feeling like you’ve got to cook multiple meals for those who follow keto, and those who don’t. This is typically an issue around dinnertime.
Here’s the quick solution: Everyone can eat the vegetables and protein of the meal, such as the meat (chicken, fish, beef, eggs, etc). Everyone will also benefit from healthy fats such as extra-virgin olive oil drizzled over the veggies and meat, avocados, etc. This is where the keto meal stops.
For non-keto eaters, simply also include a healthy carbohydrate if they’d like, such as a baked yam, a piece of fruit, wild rice, or sourdough bread.
The keto-eater’s meal make look like 4 ounces chicken thigh, salad or roasted vegetables, 1/2 an avocado, and 2-3 tablespoons extra-virgin olive oil.
The non-keto-eaters’ meals may look like 4-6 ounces chicken thighs, salad or roasted vegetables, a few slices avocado, 1-2 tablespoons extra-virgin olive oil, and a baked yam.
Same meal, just slight portion adjustments and an added carb for non-keto.
Keto problem solved!
2. Keto Flu when getting Back in the Keto Zone
The main cause of keto flu is an imbalance of electrolytes and dehydration. In other words, you need a lot of fluid, and you need a lot of sodium.
To solve this keto problem, take several dose of Instant Ketones each day as you re-enter ketosis. These endogenous ketones will encourage your own ketone production, provide ketones, and provide much needed sodium.
In addition, try adding a few serving of broth for variety, more sodium, and more fluid. For more on avoiding keto flu, see: How to Avoid the Keto Flu.
Keto problem solved!
3. Cravings in the Morning and Evening, Especially with Intermittent Fasting
Anytime you take foods away that you’ve eaten for decades, you’ll likely experience cravings (especially at first). In addition, if you feel hungry due to fasting, craving intensify.
Here’s the secret to quenching your cravings: Use large-volume foods and drinks that don’t break your fast. Some of the best options are: Keto Coffee, Keto Green Tea, and Bone Broth.
To make Keto Coffee or Keto Green Tea, simply add a scoop of Keto Zone MCT Oil Powder and Keto Zone Probiotics + Hydrolyzed Collagen to each.
But, doesn’t coffee break a fast. No, not for our intentions. To see more on this question, read this post: Does Coffee Break a Fast?
Keto problem solved!
4. Eating the Same Meals Over and Over
Variety is the spice of life, and it’s truer than ever with keto eating. A common keto problem is repeating meals often, and feeling like you don’t have the variety you used to.
Here’s the thing, there are tons of delicious recipes available for keto. They will take a bit of work, and they will take time especially at first.
To start making more dishes, try just adding one new recipe per week. Then, include a newly learned one (like the one you tried the week before). The other 5 days per week, keep it simply as advised in problem #1.
For new recipes, try: Keto Zone Recipes
5. Missing Old Foods
If you’re on Keto Zone, it’s possible you might miss old foods. But, the old foods that don’t keep you in the zone also sabotage your health, weight goals, and wellness. You don’t need them.
And thankfully, there are many resources to make new versions instead.
In fact, we’ve written a whole article on it! Read: Do You Miss Favorite Foods on Keto? Her’s How to Include Them.
6. Cooking At Home & Missing Restaurant Meals
There’s good news for anyone who feels they have to stay home to stay in the Keto Zone. There are actually many restaurant options available, no matter the restaurant, and no matter the cuisine.
In fact, you can eat American, Asian, Tex-Mex, Mexican, Italian, and more?
Follow our 5-Step Guide to Eating Out on Keto. You can find it, and options for different cuisines, here.
7. Not Enough Discipline
Some Keto Zone eaters feel they fall short on discipline. They can feel overwhelmed, discouraged, and like a failure if they don’t meet their exact number goals every day.
But, here’s the thing. They are likely doing much better than they think. In fact, many people have a lot of success following “lazy keto,” or the variety of Keto Zone eating in which you omit “carb foods” but don’t necessarily count all the grams each day.
If you find that you need a more exact approach, keto is not as hard as it sounds, and you can do it. Here are 2 great places to start: Dr. Colbert’s Keto Zone Book
Quick Guide to Enter Keto Zone
Then, on days you don’t meet your goals, don’t berate or give up on yourself. Just start again, and give yourself the grace you need.
8. Difficult to Include Enough Fat
If you have a tough time adding fat to your diet, there are 3 words you need to know: Extra-Virgin Olive Oil. This fat is the epitome of healthy, and when you add just 1 tablespoon to a meal or snack, you add a whopping 14 grams of fat.
Other great options are adding avocados, and using fat bombs as snacks.
For more tips, read: Getting Enough Fat? Tips for More Healthy Fat on Keto Zone?
9. Constipation on Keto Zone
Constipation can happen on any diet. If it’s a keto problem for you, there’s a solution. Here’s how to fight constipation with Keto Zone:
First, determine if a specific food, or too much of that food, is causing constipation. Often, it’s too much nuts or seeds, too much red meat, or too much dairy (like cheese or cream). Remove or decrease this food.
Next, include high fiber foods such as vegetables, chia seeds, hemp heart seeds, avocados, beets, and small amounts of fruit throughout the day.
Or, try warm fluids such as coffee or hot tea each morning.
Lastly, add soluble fiber and probiotic foods for healthy digestion. Two great options are Keto Zone Fiber Zone, which contains both soluble and insoluble fiber, and Green Supremefood.
Keto problem solved!
10. Missing the Benefits of Fruits
Many keto eaters don’t realize it, but small amounts of fruits can be included in the Keto Zone. In fact, there are quite a few surprising foods that work well in keto.
What’s more, a delicious fruit powder can help deliver the benefits of the fruits without the carbs! Try Red Supremefood. It contains probiotics and 9 USDA Organic Fruits in a low-carb formula.
Keto problems don’t have to be deal breakers. You can find a way to solve each one, and stay in the Keto Zone. And if you have keto problems not solved in this post, let us know. We’re ready to help you solve them, and enjoy your best health in the Keto Zone!
Keto Sandwich Options
5 TASTY KETO SANDWICH OPTIONS FOR LABOR DAY
ARTICLES ,KETO ZONE BLOG ,LUNCH ,RECIPES , SEPTEMBER 4, 2020
Labor Day is a great day for picnics, and sandwiches are a must-have. But, if you’re in the Keto Zone, you may feel like you don’t have many sandwich options that are tasty, and stay low-carb. Today, you’re in luck! Here are 5 options for a Keto Sandwich or wrap with unique bread substitutes.
Unleash your Keto Zone sandwich creativity!
5 Tasty Keto Sandwich Options
1. Pickle Sandwiches
Pickles are delicious. And now, you can use them for bread! Simply take a large pickle and cut it in half or in fourths lengthwise. Use this long pickle for the bread of your new Keto Zone Hoagie! Fill it with delicious meats, cheese, avocados, vegetables, and more.
2. Portabella Bread for a Keto Sandwich
Portabella mushrooms are likely more useful and versatile than you think. They can be used for pizza crust, grilled veggies, and even sandwich bread!
Simply, choose the portobello mushroom caps that are the right size for your sandwiches, whether large ones or sliders. Next, clean the portobello mushroom caps by cutting off the step and scraping out the “gills” with a small spoon. You’ll be left with a shell perfect to use as bread. Lastly, dry-roast the portabellas and make them crispy. Follow these instructions:
Place cleaned and dry mushroom caps directly on a clean oven rack.
Bake for 8-10 minutes, or until tender (they will steam and generate natural juices).
Remove the caps from the oven and immediately season with salt and pepper.
Use the cooled portabellas and build your favorite Keto Zone sandwich!
3. Lettuce Wraps
Lettuce wraps have become a bit cliche, but they are still a great option for whatever sandwich your building whether a burger, a deli sandwich, or otherwise.
The key to a good lettuce wrap is using a large, strong leaf, like romaine. Make sure to wash it well, and dry completely. Then, fill it with your favorite keto sandwich fillings.
4. Nori Wraps
Nori wraps are simply dried seaweed. They are what’s used for sushi rolls, and can now be found in most grocery stores. You can use these paper-thin wraps to wrap meats, soft vegetables, smoked salmon, and more. Stuff them with avocados, turkey, and spouts for a delicious option!
What’s more, seaweed and nori are great for your health.
They contain natural iodine that supports thyroid health.
They also contain antioxidant vitamins, including vitamins A, C, and E. These antioxidants hep protect your body from free radical damage (1, 2).
Additionally, seaweed contains fiber, which supports digestive health (3).
As a caution, don’t overdo it with eating seaweed. It is possible to get too much iodine and heavy metals from the ocean, so just keep it in moderation and use a variety of keto sandwich options.
5. Homemade or Commercial Keto Breads, Tortillas, and Wraps
Of course, you could also bake your own keto bread, tortillas, or wraps. Or, if you’ve mastered keto waffles, they make fantastic keto sandwich bread!
To bake your own, try these:
Best Ever Keto Zone Waffles
Keto Zone Cloud Bread
Or you can buy keto products. If buying, just beware of harmful ingredients found in commercial products (whether keto or not). Avoid:
Wheat or grain flours (whole grain and refined). These are high in carbs (much too high to stay in the Keto Zone) and are not tolerated well by many people.
Partially hydrogenated oils. These processed oils are associated with inflammation, many chronic diseases, and unhealthy cholesterol levels. What’s more, animal studies indicated that processed hydrogenated oils are detrimental to our healthy gut bacteria (4).
Soybean Oil. Soybean oil is another processed cheap, concentrated form of omega-6 fatty acids. They compete with anti-inflammatory omega-3 fats to promote inflammation in the body. They are linked to metabolic health issues (5).
Preservatives. Homemade foods are generally made without harmful, chemical preservatives. Commercial foods, on the other hand, are often loaded with them. Avoid buying foods with Sodium Propionate (an antifungal drug that can also work as an antibiotic (6)) and Sodium Metabisulfite (has a long history of possibly causing breathing reactions and irritated tissues when handled (7)). Unfortunately, these preservatives are found within many “health” foods.
You don’t have to go to a Labor Day picnic sandwich-less. You can make a delicious keto sandwich or wrap with fun ingredients, and stay in the Keto Zone! For more Keto Zone tips and recipes, join our FREE Keto Zone 21-Day-Challenge today!