How Probiotics Can Kickstart your Keto Diet by Improving Gut Health

Ketogenic diets are one of the most popular dietary choices people are making these days. And there are good reasons why.

If you ask someone who is one a keto diet, they’ll tell you that not only do they look better – they feel better too. The major benefit of the ketogenic diet include focusing on a high fat, low card diet that can lead to improved energy, reduced levels of free radicals (which are associated with human diseases such as cancer, atherosclerosis, Alzheimer’s  disease, Parkinson’s, and more), and improved brain health.

What is a keto diet?

Essentially a keto diet is any kind of diet where you eat a lot of fats, a lot of protein, and very few carbs. While there are small differences depending on which type of keto diet you are prescribing to, the general consensus is that if you are eating 75% fats, 20 % proteins, and 5% carbs, you are definitely doing keto!

Eating this way helps your body go into a state that is called ketosis, that means that instead of your body burning carbs for energy, it starts to burn fats. It can help you reach your optimal weight, it can help your body relearn how to manage glucose, and it can help you feel fuller for much longer.

There’s no doubt that this kind of lifestyle sounds great, but it can only really happen to its fullest extent if you are making the most of your dietary efforts. If your gut and digestive system is able to absorb all the nutrients you are putting into it, you could risk not getting all the benefits that align with ketosis.

One fantastic way to optimize your keto diet is to make sure that your body is absorbing all the nutrients it can. It will only be able to do that if your gut is healthy.

What is a healthy gut and what does it mean?

Living inside if our bodies are trillions (yes with a T) of microbes that colonize our gut and make themselves quite at home. While it might be quite odd to think about massive colonies of microbes living inside you, rest assured that they are there for very good reasons.

A healthy gut microbiome is crucial to making the most out of a healthy diet because they help further digest the nutrients you eat so that your body spends less energy breaking food down.

On top of that, healthy and diverse gut flora can help reduce bloating and gas, reduce diarrhea, reduce allergies and skin irritations, and even have a positive impact on your mind.

So what are the names of these helpful and healthy microbes? Probiotics. Probiotics can be found in a lot of your favorite fermented foods such as yogurt, kefir, sauerkraut, miso, kimchi, and much more. They can also be found in popular probiotic supplements that definitely take the fun out of eating those delicious aforementioned foods, but also are incredibly helpful if you are on the go, have a restricted diet, or simply want to be more precise about your probiotic intake.

So now the real conversation, how can probiotics help your keto diet? The answers are multi-fold.

Your gut microbiome and the keto diet

• They help your body absorb fats

Fats are one of the main sources of nutrition when you are on a keto diet and that means it is important to make sure that your body is absorbing them as best it can. Certain strains of probiotics have been studied for their ability to help aid digestion. Several strains have shown the ability to utilize enzymes that are needed to breakdown certain fats.

• They support optimal nutrient absorption

Keto diets are famously quite strict, and it can be hard to get the appropriate level of nutrients your body needs. Luckily, a healthy gut microbiome protects your digestive wall so that it can squeeze as much nutrients as possible.

In fact, certain strains of probiotics can even manufacture vitamins that you might be missing out on otherwise. B vitamins and vitamin K are known to be a byproduct of a healthy gut. If that’s not making your body work for you then I don’t know what is!

• They help keep you energized

One of the main reasons people tend to abandon keto diets before they are able to feel their full effects is because they start to feel tired and sense a lack of energy. That can be hard to overcome. Luckily, probiotics – and prebiotics which are essentially food for the probiotics – can reduce that lack of energy.

One issue is that most natural prebiotics come from fibrous and carb-heavy foods. Thankfully, a healthy gut microbiome combined with prebiotic supplementation can help offset that tired feeling you might experience when starting out. This will keep you energized and determined to reach ketosis and start nearing your health goals.

• They help with metabolism and weight loss

If the main reason you want to use a ketogenic diet is to lose weight, then you’ll absolutely want your gut to be at its healthiest. Multiple studies show that an unbalance gut microbiome can have a massive impact on your metabolic rate.

As mentioned previously, a healthy gut also helps reduce bloat and other digestive issues that can keep you from looking and feeling your best no matter what weight you are at.

Does a ketogenic diet encourage a healthy gut?

Even if you are planning on using a keto diet for a finite period of time, a healthy gut is something you can work towards no matter what your diet is. Luckily, a keto diet encourages a healthy gut as well!

The reason why is because one of the easiest ways to hurt your gut microbiome is to eat processed and unhealthy foods that allow unhealthy microbes to prosper and crowd out probiotics. A keto diet will cut out many of those unhealthy foods that are harmful to your gut.

In that way, and the many others we discussed, matching a ketogenic diet with probiotic use is very much a win-win!

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4 Keto-Friendly Caffeine Alternatives to Coffee

Just because you are choosing to live a healthier lifestyle by starting a ketogenic diet, it doesn’t mean you need to give up caffeine. Many of us cannot be without our morning coffee, and if you are one of those people, you need to find a great keto-friendly alternative to help you wake up in the morning and get you through the day. There are many alternatives to coffee that are fine to have when you are taking part in the ketogenic diet, and here are just a few of the most popular.

Matcha

This is quickly becoming one of the more popular caffeine alternatives to coffee, and for those who have never heard of it, matcha is tea powder. Unlike other teas, matcha is a powder that is mixed with boiling water rather than left to brew to then be taken out. Coffee is known to give some unwanted side effects to many, including an increased heart rate or an upset stomach, but matcha can give you a caffeine hit without those unwanted side effects. Although matcha does not contain as much caffeine as a coffee, it contains more caffeine than other green tea alternatives. If matcha sounds like something you’d like to try, check out the complete guide here: Matcha and Caffeine: Is it Really Better Than Coffee?

Bulletproof Coffee

If you go on Instagram and follow anyone that is doing the ketogenic diet, chances are they have already posted about Bulletproof coffee. The ketogenic diet does allow for coffee, but not as many people choose to drink it. Milk is no good with the keto diet and many people cannot drink black coffee, and they therefore look for alternatives. Bulletproof coffee, also known as BPC, is a coffee that is blended with healthy fats, for example, grass-fed butter. Although the thought of adding fats to your coffee may sound odd, many people on the ketogenic diet swear by BPC. Made right, this coffee can be creamy and delicious. It may take your body some time to get used to this drink as you have probably grown up with milk and sugar in your coffee, but if you stick with it, BPC could soon turn out to be your new favorite morning beverage. 

Iced Tea

This is the perfect go-to drink in the summer and is best made fresh. Iced tea is actually really simple to make and making your own means you know exactly how much sugar and other additives are in it. You can also add your own flavorings, meaning you can create an iced tea that you love. Making it yourself has other benefits too, such as gaining more antioxidants as the tea is fresher than if you bought it bottled. To make your own iced tea, make your usual tea, then let it cool either by adding ice or by refrigerating it. You can also leave tea leaves in cold water overnight. You may then want to add a splash of lemon to make your iced tea even more tasty.

Skip the Milk

If you really cannot live without your cup of coffee in the morning, it may be best to skip the milk. This means that your coffee will be completely keto-friendly. Drinking tea or coffee on the ketogenic diet is perfectly fine, as long as you drink them black. If this is not an option either, you may want to look for a flavored creamer that is dairy-free.

Caffeine helps many of us with getting up in the morning and can have many other health benefits including boosting your metabolism and improving physical performance. If you cannot live without your coffee, try these alternatives or skip the milk and sugar.  

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Cracker Barrel – Low Carb Options Galore!

Whether you are thinking of grabbing a quick bite or want to sit down with your family for dinner, you have several keto-friendly restaurants nearby. One of the best options for keto eaters is Cracker Barrel. Cracker Barrel will take you straight to the slower and simpler time in American history.

They are known for traditional American cuisine and they serve 11 million chicken and dumplings dishes every year. It doesn’t get anymore American than that. Surprisingly, Cracker Barrel has many low carb options. You will be surprised by their low carb breakfast options. So, let’s see what we can make happen at Cracker Barrel.

Keto-Friendly Breakfast at Cracker Barrel

At Cracker Barrel, you should stick to the“safe choices” and stay away from other parts of the menu which includes pancakes, jams, and biscuits. They have keto-delicious bacon, eggs, and sausage. If you are on the keto diet, then you know about this.

These are their everyday favorites or“safe choices.”

Eggs

We’re not going to dig too deep when it comes to the nutritional value of eggs. We all know about them. Their eggs are no different than anywhere else.

• 0.5 net carbs
• 4.5g fat
• 7g protein

Smoked Sausage with Bacon

This is a great option for the carnivores out there. For our Muslim friends, not so much. Keto eaters have tons of options here but Smoked Sausage (2 patties) with 3 Bacon slices is the perfect breakfast you can have here. The best thing, it will run you only 0.5 net carbs. Bacon has 0 carb content.

• 0.5 net carbs
• 33g fat
• 29g protein

Apart from that, you can have the following for Keto-friendly breakfast options:

Sugar-cured Ham

Don’t go by the name, it is keto safe.

• 0.5 net carbs
• 7g fat
• 24g protein

Country Ham

• 1 net carb
• 6g fat
• 13g protein

Turkey Sausage

• 1g net carb
• 6g fat
• 14g protein

Another options is the Grilled Southwest Sausage. Slightly higher in carbs, but no worries this is still super keto-friendly.

Grilled Southwest Sausage

• 3 net carbs
• 22g fat
• 10g protein

Grilled Catfish Fillet

• 0.5g net carb
• 5g fat
• 9g protein

Hamburger Steak

• 0 net carbs
• 33g fat
• 33g protein

Hickory Smoked Ham

• 1 net carb
• 13g fat
• 33g protein

You also have Grandma’s sampler, smokehouse breakfast, and Uncle Hershel’s favorite. Get a black coffee or unsweetened tea. Just make sure you minus the pancakes, hash browns, buttermilk biscuits, and strawberry jam. That can be tough because the high-carb breakfast options at Cracker Barrel are great and they might be the most popular!

Keto Lunch and Dinner at Cracker Barrel

There are plenty of keto options for you but as breakfast, stick to the basics meats and vegetables. Don’t hesitate to ask for sauces or breading which may sound sugary, if you are not sure, leave it out.

Lemon Pepper Grilled Rainbow Trout

An excellent choice for keto-eaters, get this dish along with a side salad or steamed broccoli but hold the corn muffins and biscuits. The extremely low carb and good protein content make it an ideal lunch meal.

• 0.5 net carbs
• 14g fat
• 42g protein

This would come up to 295 calories with just 0.5g net carbs. This is an amazing low carb lunch or dinner option.

Half Pound Bacon Cheeseburger

Well, if you want to keep it delicious and ketogenic at the same time, you could order Half Pound hamburger steak on your Dinner. Add a side salad with vinegar and oil or steamed broccoli as side dishes.

• 3g net carbs
• 32g fat
• 34g protein

Also, you can have these safe options:

Chile Jack Chicken

• 12 net carbs1
• 18g fat
• 56g protein

Grilled Sirloin Steak

• 0 net carbs
• 20g fat
• 53g protein

Ribeye Steak

• 0 net carbs
• 47g fat
• 51g protein

Get the house salad without crackers.

Haddock

• 13 net carbs
• 15g fat
• 49g protein

Adding micro-nutrients and fiber and passing croutons, crackers, sugary sauces, break like things, fried chicken will be a great move.

You could also try their popular Grilled Pork chops, Maple Jam and Bacon Burger, Signature Burger, Prime Rib French Dip Platter, and Chicken BLT. Have Side House salad without croutons instead of Side dishes that are heavy in carbs. Also, make sure you choose grilled chicken instead of Fried, get salad instead of fries and say no to gravy.

Cracker Barrel Keto Side Dishes

There are so many side dishes at Cracker Barrel, so it’s very important to know which you can have.

Mixed Green Salad

• 2 net carbs
• 2g fat
• 2g protein

Steamed Broccoli

• 2 net carbs
• 0g fat
• 3g protein

Country Green Beans (My Favorite!)

• 4 net carbs
• 3.5g fat
• 2g protein

Turnip Greens

• 2 net carbs
• 2g fat
• 10g protein

Let’s go to the Cracker Barrel!

This is an AWESOME place for anyone on the keto diet. There are loads of options. Sure, there are many things to avoid, but you will still have an array of choices when you had out there. Just to be safe, be sure to look at their nutritional info before you order.

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The Keto Link to Addiction

Struggling with addiction is not in any way a sign of a character flaw, and your willpower will be put to the real test when overcoming it. While there are numerous programs dedicated to helping people suffering from addiction such as alcoholism and drug-related struggles, patients have not found an easy going. Medical plans are all over, and the internet is abuzz with all sorts of information. Well, some information is helpful in managing addiction, but despite this many recovering addicts suffer relapses.

Dealing with the aftermath

It is very likely that you have to deal with other related consequences besides the relapse. Weight gain, high blood pressure, and diabetes become real. A lifetime of doing medical drugs sets in, and each drug seems to cause some adverse reactions to your body, and this time, a check on your diet becomes a necessity. There is a lot of information out there that links getting good nutrition and recovery from addiction. 

The ketogenic diet has outgrown its expectations from every angle. Initially viewed as the natural weight loss breakthrough, now it is an effective way of dealing with addiction. There is a scientific link to its ability to reinvigorate the brain, considering that drug abuse and alcoholism are responsible for massive brain cell degeneration and destruction.

Photo Credit: Pixabay

It becomes imperative to understand the drill once you get into the keto diet. Most importantly, the body must be brought into the ketosis state carefully, handling the keto effects as they come. The keto flu is something people suffering from addiction should be weary of. For addicts especially, responding to the new system can be extremely difficult, given, your body is transitioning into an entirely different state. The initial reflexes vary from individual to individual, but eventually, the desired results are realized.

An analysis of addicts taken through the keto diet revealed that positive changes reflected only after two weeks of ketosis. The majority of patients on blood pressure medication dropped them, and their sleeping patterns normalized. The keto diet helps in the reconstruction of the brain once an individual is in a position to enjoy a deep, relaxing sleep.

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Keto at Jersey Mike’s

While certain dietary restrictions make dinning out really difficult, the ketogenic diet is extremely restaurant-friendly, making it one of the most realistic diets out there. In most cases, you’ll have to self police – ensuring you either place the right order or throw out the buns, chips or other high carb portion of your meal.

This means some part of your money will get tossed out along with every uneaten croissant or flatbread, because most restaurants don’t offer discounts for the uneaten part of their menus.

Enter Jersey Mike’s.

They literally invented the term “sub-in-a-tub”, which is essentially ordering the inner fillings of a sandwich, but without the buns. Instead your “sandwich” comes in a salad-like form, placed in a bowl. Prices for sub in tubs are less than typical sandwiches, so you get to save some cash while still eating right. With the high carb already taken out of the sandwich, keto at Jersey Mike’s enormously easier to follow.

What To Order At Jersey Mike’s

Before stepping into a Jersey Mike’s, remember that its still a fast food. So while the menu contains what seems like everything, stick to the subs if you want your keto diet to be effective.

Jersey Mike’s has a calorie breakdown of each sub on their website, so you can check out their menu online, learn what’s best for your keto diet, before stepping a foot into their building.

Cold subs in a tub contain fewer carbs, so it’s better to order them instead of hot subs – like the BBQ beef, which can set you back 38 grams of carbs in just one serving.

● Philly Sub in a Tub

This delectable sub comes with peppers, steak, American cheese and onion filling, grilled and served on a fresh bed of lettuce. You can request extra dressing of vinegar, olive oil and spices if you care for the extra flavor, but this will cost more and will contain more calories than has already been estimated. This a quite a heavy dish as it contains 695 calories, which can be further broken into:

– 55g fat

– 35g protein

– 11g net carbs

● BLT Sub-in-a-tub

If you’re trying to ditch all forms of diary and are striving to maintain a very high fat:carb ratio, you should give this BLT sub in a tub a go. It’s made up of shredded lettuce and sliced tomatoes to give you some fibre, plus bacon. Ditch Jersey Mike’s way of mixed dressing, since it contains a ton of carbs. Opt for the olive and vinegar dressing instead. One serving of the BLT sub contains about 1005 calories, which is half of your calorie requirement for the day (depending on your gender). These calories are split into:

– 102g fat

– 12g protein

– 6g net carbs

Because the ketogenic diet’s relies heavily on fat consumption, a BLT sub in a tub is perhabs the best lunch to order.

● Roast Beef & Provolone Sub-in-a-tub

Looking for super fresh ingredients, try this roast beef and provolone sub. The roast beef is sliced right in front of you, so you’re sure of it’s “freshness”, then mixed with provolone and then laid on fresh lettuce leaves.
Beware of having your sub in a tub served Mike’s way though, because while the extra vegetables may be good “health wise”, vegetables pack a bit of carbs, and Mike’s way adds 2g carbs to your meal. So again, if you want to stick to your keto diet, you’re going to have to go with vinegar dressing. A roast beef and provolone sub contains 690 calories, further broken down into:

– 50g fat

– 47g protein

– 9g net carbs

● Famous Chicken Philly Cheese Steak Sub

Quite popular amongst regulars, this sub in a tub is made of chicken filled with pepper and onions some melted American cheese, all grilled on a flat in-store top and served with lettuce. Remember to go easy on the dressing. It contains 655 calories, distributed as follows;

– 49g fat

– 37g protein

– 13g carbs

This sub has a much higher carb content than other subs, thanks to the chicken and grilled peppers, so don’t have this too often.

Even though most of the meals for keto at Jersey Mike’s are better suited for lunch and dinner, don’t forget that they also serve typical breakfasts. You can order ham, eggs and cheese. Just remember to ditch whatever roll or bread your meal is served with.

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Texas Roadhouse – The Keto Haven

Dieting is great. However, most diet plans make it almost impossible to enjoy a meal at a restaurant. It is difficult to commit to the self-improvement course when every eating-place you go to frustrates your diet plans. Fortunately, not all diet plans are the same. The ketogenic diet has and is still working for those you commit to the program. One of the greatest pros about the keto diet is the fact that you can find keto-friendly combos at almost any restaurant.

Can you eat keto at Texas Roadhouse?

Yes! Texas Roadhouse (TR) is not “almost any restaurant” when it comes to healthy finger-licking offerings. Especially on keto combinations, the popular steakhouse chain has a rich menu of high-fat low-carb options to grace any keto event. Information is critical when you sign up for the diet plan as research will help you know the actual nutritional value.

Get your iPhone out!

Your smartphone is an ideal tool to download nutritional fact charts. This is to help you limit the number of cheat days and label some of the healthy keto spots in town such as the Texas Roadhouse. It is at the TR you will witness juicy hunks of meat, which you can include in your keto diet plan. Click here to find out the nutritional information at the Roadhouse.

Since the plan is a high fat, moderate protein, low-carb diet program, discipline is necessary. Avoid focusing much on the meaty protein because the meat has to be moderate in the ketogenic plan. Nutrition experts recommend sticking to dishes with at most 20 grams of carbs per day and shunning any super-sugary sauce or glaze. Low-carb veggies such as spinach and broccoli are better alternatives for high-carb foods like baked potatoes.

Keto at Texas Roadhouse

Texas Roadhouse menu has plenty of keto-friendly goodies. One thing you cannot touch are those delicious rolls. That’s heartbreaking news for many people. But this is keto, you know we can’t eat bread.

Before you get to the restaurant, we have listed some of the juicy keto-friendly meals you can order anytime you get to the roadhouse.

Steak!

Alright, you knew you could have steak on the keto diet, but that doesn’t make this any less exciting.

This isn’t going to be as easy as you thought. You can’t have just any steak. The bone-in ribeye has 20g of carbs. Your best choice is the ribeye.

Per 10 oz. serving: 800 calories, 59g fat, 2g carbohydrates, 3g of fiber.

In order to see the nutritional info for the rest of the steaks, click here.

Texas Red Chili

Texas red chili is one appetizer that any keto enthusiast should try. Topped with cheddar cheese, a cup of red chili is a great blend of the classic Texas cuisine especially when an extra cheese is included. The red chili does not include tomatoes or beans – just beef, homemade chili paste and a few flavorings to compliment your keto plan.
Per serving: 290calories, 4g sugar, 865mg sodium, 16g carbohydrates, 16g fat, 4g fiber, 21g protein.

So 12 net carbs. Not good, but not horrible. We have some much better options for you!

Grilled Salmon Salad

Salmon on top of salad is an amazing meal for a number of diet plans keto included. Make sure you order for a grilled salmon salad plate without the croutons since every carb counts in the keto plan. The salmon salad is a nutritious meal with a perfectly seasoned fillet and fresh greens served with plenty of love.

Per serving: 800calories, 7g sugar, 1270mg sodium,18g carbohydrates, 53g fat, 7g fiber, 66g protein.

Still a little high, but passable. Make sure you are careful with your dressing choice.

Caesar Salad

In contrast the huge dinner-sized grilled salmon salad, Caesar salad is great for those looking for a light meal at the Roadhouse. The salad is a cheesy and creamy keto combination with a killer dressing that provides a healthy option for the keto family. Caesar salad is a healthy Roadhouse meal that can be included as part of an elegant salad for the keto dieticians provided the serving be without croutons.

Per serving: 420calories, 2g sugar, 470mg sodium, 11g carbohydrates, 39g fat, 2g fiber, 8g protein.

Now we’re talking. Single digit carbs.

Grilled Pork Chops with Peppercorn Brown sauce

Pork chops are great options for a keto diet. It is not just the steak, chicken, or fish that help build your protein level at the Roadhouse. Grilled Pork Chops with Peppercorn Brown sauce provides a plate-licking presentation of moderate protein.
Per serving: 410calories, 1g sugar, 2250mg sodium, 9g carbohydrates, 2g fat, 2g fiber, 42g protein.

Side Dishes

• Fresh Vegetables (7 net carbs)
• Green Beans (11 net carbs)
• Cottage Cheese (8 net carbs)

Other Roadhouse Keto Options

•California chicken salad
•Austin chicken
•Porterhouse T-Bone
•Fresh veggies

Beverages

•Dasani bottled water
•Coffee – regular and decaffeinated
•Iced tea – original unsweet

Texas Roadhouse is a keto haven whether you are craving for a juicy steak, a flavorsome salmon, or the prime rib. The awesome blend of salads and different bowls of soup offer diet lovers the perfect palette to satisfy their culinary needs. Remember to check out the facts on the nutritional value of each menu item at the Roadhouse. This will ensure that you do not chew or drink something that would compromise your keto lifestyle.

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Keto at KFC

When people think of Kentucky Fried Chicken, they definitely don’t think of the low carb options. Let’s talk about eating keto at KFC. Yes, it is possible.

This is going to be very simple. You aren’t able to have fried chicken. You can’t have biscuits. Obviously you can’t have mashed potatoes. The cole slaw is jam packed with sugar. If you want to push your carb limits for the day you can have some slaw, but if you want to be sure to stay in ketosis, then pass on the slaw.

Now you are probably wonder, what the heck does that leave? Well, there are two staples of the keto diet at KFC.

The Two Best Low Carb Options at KFC

Grilled Chicken

This stuff has zero carbs and it tastes amazing. It comes in the form of thighs, breasts, drumsticks and wings. In fact, if you get an eight-piece then you get 2 of each of these.

Here is the nutritional information on those four different pieces of chicken:

Two Wings: 130cals, 7g fat, 0g carbs, 0g fiber, 16g protein

Two Breasts: 360cals, 13g fat, 0g carbs, 0g fiber, 53g protein

Two Thighs: 260cals, 17g fat, 0g carbs, 0g fiber, 27g protein

Two Drumstick: 130cals, 6g fat, 0g carbs, 0g fiber, 19g protein

If you’ve never had these, they taste amazing! KFC flies under the radar with having one of the best keto-friendly low carb fast food options there are.

So now what are we going to have with this delicious grilled chicken?

Green Beans

If you’ve never had the KFC green beans, it’s probably because you instead opted for mashed potatoes and gravy or cole slaw. Well, we’re on the keto diet now and that’s no longer an option.

So how good are these green beans? Let’s be real here, they’re fast food green beans. That said, they’re not bad! You’re not going to text your mom about them. You’re not going to complain to your friend about how bad they are. BUT, they are a decent, low carb side dish to go with your super tasty grilled chicken.

Here’s the nutritional information for a small order of green beans:

Individual side of Green Beans: 140 calories, 7g fat, 5g carbs, 2g net fiber, 10g protein

So there you go. A meal of 3 net carbs and you are rocking and rolling through lunch.

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