Everything You Need to Know About the Keto Diet

Health

*Be aware that sample menu doesn’t follow strict keto macros (refer to above).
30 Keto-Friendly Snack Ideas
Cheese with olives
Avocado (tastes really good with a bit of sea salt)
Handful of nuts or seeds (almonds, walnuts, macadamias, pumpkin seeds)
Hardboiled eggs
Strawberries with whipped heavy cream
Celery with salsa or guacamole
Low-carb milk shake with almond milk, cocoa powder, nut butter
Hummus with low-carb veggies
Beef jerky
Pork rinds (good with salsa and avocado)
Smoked salmon strips with cream cheese
Boiled or steamed shrimp
Lettuce sandwich (rolled up with ham and cheese)
Kale chips
Roasted cauliflower with cheese or bacon
Broccoli and cheese dip
Cheese crackers (small 2” piles of shredded cheese on parchment paper, microwave 1 min, cool until crispy)
Dark chocolate (90%)
Fat bombs
Bacon spinach dip (with artichoke)
Nacho cheese cauliflower tots
Pepperoni slices
Pickles
Sugar snap peas
String cheese
Cheddar cheese chips
Keto pizza bites
Garlic and parmesan edamame
Bacon

Cucumber boats with cream cheese or tuna

Bonus Keto-Friendly Snack: Organifi Green Juice

Important Supplements

Probiotics- When you follow a keto diet (very low carb) for more than a few weeks, there is the potential that your beneficial gut bacteria could starve or even die off because of the lack of fiber and resistant starch. In order to combat this, a daily high-quality probiotic is definitely a good idea. I would recommend Biotic Balance.
Good Proteins - Like our Complete Protein powder, bone broth proteins, plant-based proteins. These are great sources for helping you stay on top of your daily needed protein levels.
MCT Oil - MCT stands for “medium chain triglycerides.” These are a type of fatty acid that helps with energy levels and can boost ketone production.
Electrolytes - Especially sodium, magnesium and potassium. Deficiency in these can cause the “keto flu” and other symptoms that were mentioned above. Being sure to stay on top of these can help your transition into the keto diet go much smoother.
Minerals/Vitamins - Salts and other minerals can be very important to consume starting out. The meats and vegetables you will be consuming will help take care of this. Using sea salt whenever you can will also help keep your essential sodium levels up.
Magnesium - Magnesium is one of the top deficiencies in most American’s. It’s something you should watch whether you’re on keto or not. Magnesium can help ease digestion, enhance muscle function and keep your immune system intact. Eating a high fat diet also can decrease the magnesium absorption rate of your intestinal tract. Be sure to consult your physician before supplementing with magnesium as it can negatively impact certain health conditions.
Caffeine - From good sources, caffeine can help with energy levels, especially when starting out and your energy levels are down because of the transition. Caffeine can help tide you over while your body starts to get used to gaining natural energy from ketones.
Branched Chain Amino Acids (BCAAs) - BCAAs are an especially great supplement when you’re working out on the keto diet. They help improve the oxidization of fat and also your body’s utilization of fatty storage cells needed for energy.
Creatine - Provides great benefits for health and performance when combined with keto diet and exercise. It’s especially great to supplement with if you’re athletic or workout while on the keto diet. It helps keep your cells hydrated and your muscles to build up their strength and also helps your brain stay healthy.
Fish Oil - Using fish oil supplements on a keto diet can help optimize triglyceride levels and help your body process them more effectively. This ultimately can help improve weight loss and BMI.
Spirulina - Spirulina is a powerful superfood that contains all amino acids you need, which makes it effective in also helping optimize your triglyceride levels and lowering your LDL cholesterol levels (“bad” cholesterol). It can help fish oil supplements work even more efficiently in your body as well.