Keto Without Veggies? Sure. Here’s why it should NOT be done!

I have to tell you… sometimes I cringe when I see some responses on threads in some of these “keto” groups on facebook. It literally makes my bones shake when I think about how misinformed some people get when it comes to the ketogenic diet. I’m not saying one person knows all, I’m not. But, as a nurse I had to write a response to this because this is about your HEALTH not just “weight loss”. The ketogenic diet is NOT about weight loss guys. It’s about health in general. I mean take this little blog post as you see fit but let me give you some health insight to a MAJOR question I see posted ALLL THE TIME.



"Do I have to eat veggies with a keto diet? I don't like them."

Do I have to eat veggies with keto

Think of this scenario…

Your sink drain will work just fine letting little debris from a plate run through it just fine, but what happens when you continue to do this over the years? What happens when your 7 year old son decides to throw out his veggies every single night and throw them down the sink? Those veggies will start to clog up that sink pipe. Eventually there’s going to be so much build up that that pipe quits working and it’s going to get clogged before you grab the Drain-O to unclog that pipe. 

The same approach happens with the keto way of eating. Sure the diet makes you burn through a lot of fat, but we want the fat running through the liver and gallbladder. To make this possible it’s hard to flush all that out without the use of vegetables. And not only that, you NEED the vitamins and nutrients from the vegetables so that the body functions properly.

Let’s chat Fatty Liver Disease

You probably already know that being an alcoholic can cause a fatty liver aka “Fatty Liver Disease”. Are you aware that eating refined carbs and sugar can cause “non-alcoholic fatty liver disease”? How about keto? Did you also know that KETO, if not done properly, can cause Fatty Liver Disease? 

“Effect of Insulin Lack on Causing a Fatty Liver”-

 (Which means low insulin or lack of insulin) 

According to Guidance Physiology, “Strange as it may seem, although insulin lack causes dissolution of the fat stores in adipose tissue, it causes a great increase in the amount of stored triglycerides in the liver,  leading to a very fatty liver.”

Non alcoholic fatty liver disease is a growing epidemic. Not only in the United States but several other countries as well. This means that your body has inappropriately stored fat in your liver and it’s not a good thing. This is a huge risk factor for a slew of things including liver failure, heart disease, and even death. 

30-40% of adults (3-4 out of 10) have fatty liver disease. Fatty liver disease is self inflicted. One out of 10 children have fatty liver disease. It’s a super scary statistic! 

If you’re a type 2 diabetic, you have 40-80% chance to have fatty liver disease. However, this is curable through diet! You can totally reverse fatty liver disease, all with the tips ahead. 

Let’s talk about the practical. Let’s chat about common sense. 

When it comes to fatty liver disease, you have to stop fructose! You have to stop sugars, simple carbs, and starches. You should enjoy fiber-rich foods. Why? Because FIBER is what detoxes the body. FIBER. 

Why is a healthy liver so important?


The liver is your largest internal organ and one of the most important organs in your body. The liver is the body’s workhorse, performing many critical functions.Detoxification is one of the liver’s most important functions. The liver is referred to as the “gatekeeper” because it absorbs and filters everything we put into our bodies. After filtering, the liver clears harmful toxins and waste while retaining the nutrients the body needs. These nutrients are then converted by the liver into essential blood components and released when needed. Metabolizing fats, carbohydrates, and protein and balancing hormones are other functions performed by the liver. The liver helps oxidize triglycerides to produce energy. It also produces bile which is essential for digesting and absorbing fats in our diet. The liver ensures blood sugar levels remain constant by removing and storing sugar if blood sugar levels increase and releasing sugar when blood sugar is low. It also converts amino acids in protein for energy production and removes ammonia produced in the process. By removing pathogens and fighting infections, the liver supports your immune system. It also regulates and directs hormones to perform their proper function. With these many functions, it is critical to protect the liver from disease.


Healing Fatty Liver Naturally

There are many natural strategies for healing fatty liver. An anti-inflammatory diet and lifestyle is critical. Following ketogenic guidelines can be very helpful.


Other strategies are consuming foods and herbs that support liver health (Xtreme Liver Detox), intermittent fasting, drinking plenty of water, reducing stress and improving sleep, dealing with your anger, using Epsom salt baths and castor oil packs, improving gut health, including liver supporting nutrients, and supporting stomach acid levels and optimizing bile flow are all liver-healing strategies.


Anti-Inflammatory, Ketogenic Diet and Lifestyle

One of the best strategies for preventing and healing fatty liver is to consume an anti-inflammatory, ketogenic diet. This healing diet removes foods that cause inflammation and includes organic, non-GMO vegetables, fruits, healthy fats and clean protein.


A 2007 pilot study looked at 5 obese patients with non-alcoholic fatty liver (NAFL) disease who were put on a ketogenic diet for 6 months.  The study demonstrated that in 6 months the patients lost an average of 27 lbs and had histologic improvement of fatty liver disease.  In particular, the liver showed less signs of fat build-up, inflammation and fibrosis. (8)


To follow ketogenic diet guidelines, approximately 70% of calories should come from healthy fats, 20% from clean protein sources, and 10% from low-carbohydrate foods. An anti-inflammatory, ketogenic diet reduces inflammation, stabilizes blood sugar, reduces toxic load, provides necessary nutrients, and supports healthy blood pH levels.


Food to Avoid

Avoiding sugar is critical for liver health. As discussed earlier, sucrose and fructose are linked to NAFLD. Consuming refined sugars, along with grains any foods that are easily metabolized into sugar (high glycemic foods), causes a surge of blood glucose and large release of insulin. Insulin resistance is the most consistent underlying factor of NAFLD.


Processed foods and vegetable oils, which often contain toxic GMO ingredients and trans-fats, should be avoided. Processed foods and oils are highly inflammatory and create extra acidity in the tissues. Excess amounts of omega-6 fatty acids found in refined vegetable oilscan promote the development of NAFLD.


Meat and dairy from conventionally-raised animals and farmed fish also promote inflammation and contain large amounts of toxins. You should also avoid chemicals such as herbicides or pesticides by eating organic whenever possible.


Foods to Include

An anti-inflammatory diet includes whole, unprocessed foods. This diet consists of clean protein, organic vegetables and fruits, and healthy fats. Clean protein sources are grass-fed meats, pasture-raised, organic chicken and eggs and wild-caught fish.


Abundant amounts of low-carbohydrate, colorful vegetables and small amounts of low-glycemic fruits should be included in a liver-healthy diet. Low-carbohydrate vegetables include cruciferous vegetables, leeks, shallots, cucumbers, asparagus, and leafy greens to name a few.


Berries, grapefruits, limes, lemons, and granny smith apples are all low-glycemic fruits. Vegetables and fruits are high in anti-inflammatory antioxidants and phytonutrients which are great for liver health. You should also include plenty of liver-healthy herbs.


Quality fats are a very important part of a liver-healthy diet. Healthy fats are found in coconut, olives, avocados, and their oils and in grass-fed butter and ghee. These healthy fats are an efficient source of fuel to combat inflammation and support the liver.


Consume Liver Healthy Foods

Incorporating liver-healthy foods into the anti-inflammatory nutrition plan is great for healing the liver. One of the best foods for your liver is liver from organic, pasture-raised animals or wild-caught fish.


Liver is a concentrated source of bioavailable forms of nutrient complexes, including vitamin A, folate, iron, choline, vitamin B12, trace elements, and glutathione. Pasture-raised, organic eggs are also an excellent source of nutrients that support the liver.



Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and kale are great for liver health. They help neutralized toxins in the liver with their abundant amounts of phytonutrients, carotenoids, and flavonoids. Broccoli has even been shown to counter the development of fatty liver disease and liver cancer.


Cruciferous vegetables contain glucosinolates which increase the production of enzymes. These enzymatic reactions help detoxify the liver and increase its ability to remove carcinogens and heavy metals from the blood. Garlic also activates enzymes in the liver.


Beets, leafy greens, and avocados are great for the liver. Avocados are an excellent source of glutathione which is needed by the liver to filter out harmful substances and protect liver cells from damage.


Citrus fruits including lemons, limes and grapefruit, are great for the liver as are berries. Blueberries and cranberries are packed with powerful nutrients to support liver health. Both citrus fruits and berries protect the liver from damage.


Fatty fish like salmon, coffee, green tea, olive oil and nuts have been found to protect the liver from NAFLD and NSAH. Omega 3 fatty acids in fatty fish reduce lipid accumulation and liver enzyme levels, improve insulin sensitivity, and have anti-inflammatory effects. Nuts may be helpful in treating people with NAFLD by improving lipid profile, hepatic steatosis and inflammation.


Studies show that coffee is amazing for liver health. Coffee has a protective effect against the development of cirrhosis of the liver. There is an inverse association between coffee drinking and liver cancer. Coffee is even associated with a lower risk of death in people with chronic liver disease.  Green tea and olive oil may improve liver enzyme levels and reduce oxidative stress and fat accumulation in the liver. 



Your liver works hard for you. Even if you don’t drink alcohol or work amongst harsh chemicals, the toxins you inadvertently breathe, eat, drink, and even slather on your skin are a burden on your liver and this can start to take its toll on your energy and performance over time. Environmental toxins can even mess with your hormone balance and make it hard for you to lose fat.


Your liver is always filtering toxins – that’s its job. But there are some things you can do to support this process. Which brings me to one of my favorite, most targeted supplements for everyday detox: Xtreme Keto Cleanse | Calcium D-Glucarate.


I first started taking calcium-d-glucarate (CDG) as a way to ensure my high fat moderate protein diet didn’t produce excess ammonia.


It can decrease your LDL cholesterol, assist in protein digestion, and remove toxins and excess estrogen. Excess estrogen is a problem for everyone, but an even bigger problem for obese (or formerly obese) people.


To understand why CDG works, you have to understand a little biochemistry.


How the body gets rid of toxins

One of the ways the body gets rid of toxins is through a process called conjugation. During conjugation, toxins are packaged into water soluble compounds called glucuronides. Glucuronides are meant to pass through the liver, to the bile, then to the gut where they are excreted. However, high levels of an enzyme called beta-glucuronide can inhibit this process. This enzyme separates toxins from their conjugate bond and allows them to be reabsorbed. This allows toxins to keep circulating in the body where they make you fat, tired, and weak.


Calcium-d-glucarate prevents beta-glucuronide from disturbing this process.  It keeps the toxins bound inside a glucuronide which is then removed from the body.  Toxins are most damaging in their free form, which is why you want them to be bound (conjugated) and released from the body.  Calcium-d-glucarate inhibits beta-glucuronidase which allows toxins to be removed.


Hello Xtreme Keto Cleanse | Calcium-D-glucarate

Calcium-d-Glucarate (CDG) is a natural substance produced by all mammals, including humans. Small amounts are also found in fruits and vegetables. Early humans were able to get enough calcium-d-glucarate from their own production since they ate relatively low amounts of toxins and lived in a clean environment. As toxin exposure has increased, humans need more calcium-d-glucarate to help excrete the extra toxins.


There is no *technical* deficiency of calcium-d-glucarate because it is not essential. However, humans produce small amounts, so it’s easy to develop low levels.


Here are 4 reasons calcium-d-glucarate is a seriously useful supplement.

1. Liver detox

When calcium-d-glucarate is taken orally, it’s metabolized into glucaric acid.  This is the active form of calcium-d-glucarate and the one produced naturally by the body.  Glucaric acid is not available as a supplement by itself which is why you have to buy calcium-d-glucarate.  Another benefit of CDG over glucaric acid is a longer detox period.  CDG detoxes the liver for five hours instead of one. 

Glucaric acid binds to toxins in the stomach which are then removed in the urine.  Glucaric acid is also circulated around the body where it performs the same function – scavenging and releasing toxins.  Removing toxins from the liver will increase liver function and promote a healthy metabolism.  It will also allow your liver to flush out other toxins that would otherwise cause problems.

2. Removing excess estrogen

High levels of beta-glucuronide increase the number of estrogen receptors. This means estrogen that would have been excreted is now able to bind to more receptors. This can cause increased tissue growth, inability to lose fat, and even man boobs. 

Estrogen dominance is one of the leading causes of infertility, mood imbalances, and other health problems in women.  One of the most common treatments for high estrogen levels in a drug called tamoxifen. Tamoxifen has numerous side effects including stroke, blood clots, uterine cancer, and cataracts.

New research shows that CDG could be just as effective as Tamoxifen in treating estrogen dominance.  CDG allows excess estrogen to be passed out of the body.  A review in 2003 said calcium-d-glucarate could be as effective in preventing cancer as Tamoxifen.

In one study, calcium-d-glucarate was able to reduce the number of estrogen receptors by 48 percent.  It’s also been shown to lower serum estrogen levels by 23 percent.

High estrogen is also a problem for men.  Whether your a man or woman, calcium-d-glucarate will help maintain proper hormone balance.

 3. Decrease LDL cholesterol

Despite the numerous health effects of a paleo diet, one of the mysterious negative effects seems to be elevated LDL cholesterol.  Paul Jaminet wrote an excellent post on this topic where numerous people said they experienced high LDL levels.

Not only is total cholesterol increased, but it’s LDL cholesterol.  This isn’t necessarily a bad thing as long as it’s type-A LDL (large, puffy, non-atherogenic).  However, since being Bulletproof means doing everything possible to ensure optimal health, this is something that needs to be dealt with.  High LDL isn’t necessarily the problem.  It’s a sign of tissue damage or toxins which is the problem.

When cells are stressed or damaged, they need cholesterol for repair.  As Dr. Jaminet also pointed out, high LDL levels are needed to repair damaged tissue.

The body sends LDL molecules to supply various parts of the body with cholesterol and fats.  Limited blood flow is one form of stress.  Calcium-d-glucarate is metabolized into glucaric salts.  Glucaric salts reduces beta-glucuronidase production by gut bacteria.  Reducing beta-glucuronidase enhances enterohepatic (liver) circulation which reduces cholesterol synthesis.  This causes lower cholesterol levels.

In rats, CDG lowers total cholesterol by 12-15 percent, and LDL cholesterol by 30-35 percent.  In humans, CDG lowers cholesterol by 12 percent, and LDL cholesterol by 28 percent.  It can also lower triglycerides up to 43 percent.

CDG is not arbitrarily playing with cholesterol numbers like statins.  It decreases stress on the liver which lowers your need for cholesterol, especially LDL cholesterol.

4. Great for high fat moderate protein diets

Humans are meant to eat large amounts of protein and fat. Our livers and kidney efficiently process proteins and are able to remove harmful byproducts like ammonia.  However, humans can only handle so many toxins.  The human body is involved fending off xenoestrogens, air pollutants, chronic infections, and mycotoxins.  This leaves very little room for dealing with the metabolites of protein.  Our modern world is so polluted, that humans don’t always have the necessary means to fend off natural byproducts of a healthy metabolism.  If you’re consuming a high protein diet (25-35 percent), you should consider supplementing with calcium-d-glucarate.


top 5 Dangers of Maltodextrin

The Dangers of Maltodextrin with the Keto Way of Eating



Look over the food labels of many of your packaged foods and you may notice a very common ingredient called maltodextrin. This artificially produced white powder is often used in our everyday foods, like yogurt, sauces and salad dressings, sometimes without us even realizing it.


The truth is that maltodextrin can be considered a metabolism death food — it lacks nutritional value, and there are some pretty scary maltodextrin dangers to consider before opening up a bag of chips or baked goods, such as spiking blood sugar. The good news is that there are healthier, more natural substitutes for maltodextrin, and some of them may already be sitting in your kitchen cabinet.


What Is Maltodextrin?

Maltodextrin is used as a thickener, filler or preservative in many processed foods. It’s an artificially produced white powder that can be enzymatically derived from any starch, most commonly made from corn, rice, potato starch or wheat.


Although maltodextrin comes from natural foods, it’s highly processed. The starch goes through a process called partial hydrolysis, which uses water, enzymes and acids to break down the starch and create the water-soluble white powder. When the powder is added to food, it thickens the product, prevents crystallization and helps bind ingredients together. The difference between maltodextrin and corn syrup solids is that maltodextrin is hydrolyzed to have less than 20 percent sugar content, whereas corn syrup solids have more than 20 percent sugar content.


Maltodextrin is a polysaccharide, which is a type of carbohydrate. It’s commonly used as a thickener or filler to increase the volume of processed foods, like instant puddings and gelatins, sauces and salad dressings, baked goods, potato chips, jerky, yogurts, nutrition bars, meal replacement shakes, and sugar-free sweeteners (like Splenda). Tapioca maltodextrin is used to make powders because it absorbs and thickens fats. It encapsulates the oil and holds it within the powder until it comes into contact with water.


Bodybuilders sometimes use simple carbohydrates after hard workouts in order to restore the body’s glycogen (stored energy) and glucose (usable energy) levels. Post-workout, bodybuilders or athletes may choose to consume high glycemic foods (like maltodextrin and dextrose) that raise normal blood sugar and insulin levels in order to get carbohydrates to the muscle cells.


According to research published in the International Journal of Sport Nutrition and Exercise Metabolism, carbohydrate powder in the form of maltodextrin is safe for healthy young athletes who use it for post-exercise glycogen resynthesis, assuming they have adequate glucose metabolism. (3)


5 Dangers of Maltodextrin

1. Spikes Blood Sugar

Maltodextrin can cause spikes in your blood sugar because it has a high glycemic index, and this can be particularly dangerous for people with diabetes symptoms or insulin resistance. Maltodextrin’s glycemic index is even higher than table sugar, ranging from 106 to 136 (while table sugar is 65). In short maltodextrin will increase blood sugar levels 4x higher than regular table sugar. YIKES!


Easily absorbed carbohydrates like maltodextrin and sugar get into your bloodstream quickly, and if the carbs aren’t used for energy, they’re stored as fat. This is very different than real complex carbohydrates from whole grains that are broken down and absorbed slowly, helping keep you feeling full and energized for a longer period of time. (4)

2. Suppresses the Growth of Probiotics

Maltodextrin can change the composition of your gut bacteria by suppressing the growth of beneficial probiotics. Research conducted at Lerner Research Institute in Ohio relays polysaccharides like maltodextrin have been linked to bacteria-associated intestinal disorders. According to researchers, the escalating consumption of polysaccharides in Western diets parallels an increased incidence of Crohn’s disease during the late 20th century.


A 2012 study found that maltodextrin increased bacterial adhesion to human intestinal epithelial cells and enhanced E. coli adhesion, which is associated with autoimmune disorders. Even more research points out that maltodextrin promotes the survival of salmonella, which may be responsible for a broad range of chronic inflammatory diseases.


A study conducted at the Mucosal Immunology and Biology Research Center in Boston also indicates that maltodextrin impairs cellular antibacterial responses and suppresses intestinal antimicrobial defense mechanisms, leading to inflammatory bowel disease and other conditions that arise from an inappropriate immune response to bacteria

3. Made From Genetically Modified Corn

Although the Food and Drug Administration does not require safety testing for genetically modified organisms (GMOs), increasing independent research has linked them to a number of health issues, including Alzheimer’s disease, cancer, kidney damage, antibiotic resistance, reproduction disorders and allergies.


According to research published in Critical Reviews in Food Science and Nutrition, genetically modified foods have shown that they may toxically affect several bodily organs and systems, including the pancreatic, renal, reproductive and immunologic parameters. (8) Because corn maltodextrin is made by processing corn with enzymes and the United States Department of Agriculture found that 85 percent of corn planted in the U.S. is genetically modified to be tolerant to herbicides, it’s most likely that the maltodextrin you eat is a genetically modified food

4. May Cause an Allergic Reaction or Side Effects

A 2013 study published in the Journal of Nutritional Science and Vitaminology found that maltodextrin consumption, especially at higher doses, may cause gastrointestinal symptoms, such as gurgling sounds, gas and even diarrhea. There have also been reports of other allergic reactions to maltodextrin, such as skin irritations, cramping and bloating.


Maltodextrin is sometimes made with wheat, but the production process is said to completely remove gluten from the wheat, making it “safe” to eat for people with celiac disease or gluten intolerance symptoms. During the processing of maltodextrin, all proteins are removed, including gluten, but there may still be traces of gluten in products containing maltodextrin. This can be dangerous for people suffering some celiac disease or a gluten intolerance.


You may see maltodextrin listed with the product ingredients, but the name doesn’t indicate the source, such as wheat. Although maltodextrin is generally considered to be gluten-free, people with severe allergies should avoid foods containing this ingredient

5. Has No Nutritious Value

A teaspoon of maltodextrin has about 15 calories and 3.8 grams of carbohydrates, and that’s about it. It’s so highly processed that it’s devoid of all nutrients. While it can spike blood sugar levels and promote the growth of harmful bacteria in the gut, there are no health benefits that come with the consumption of maltodextrin. When choosing foods to use as sweeteners, binders or bulking agents, pick natural foods that provide some nutritional value.

What is a GI?

Beside each sweetener’s name, you will see “GI” and then a number. This refers to the Glycemic Index, which measures how much a certain food raises your blood sugar. Many sweeteners are 0 GI, meaning they don’t raise blood sugar.


The baseline is glucose, which measures up at 100 on the GI scale. Typically you want to use the sweeteners that are lowest in GI, and may find it more beneficial (taste wise) to use a mixture of two or more low GI sweeteners.


Below you’ll find an overview of our list and their respective glycemic index, carbs, and calorie counts. If you scroll to the bottom of the page, you’ll find more information about sweeteners you must avoid on a low carb ketogenic diet.


Glycemic Index Chart

Better Substitutes for Maltodextrin

If you tend to eat packaged or processed foods, chances are that you often consume maltodextrin. Sticking to natural, whole foods is always a healthier and safer choice, especially if you have blood sugar issues or trouble managing weight. There are natural sweeteners that add flavor to food, help restore glucose and glycogen levels, and can be used to bind ingredients or add bulk to recipes. Here are some better substitutes for maltodextrin

1. Stevia

Stevia is an herb commonly known as the sugar leaf. This completely nutrient-free extract has grown tremendously in popularity over the last few years and is used regularly by many keto dieters.


It is considered a food supplement, free of calories, with sweetening power about 300 times higher than sucrose (table sugar).  It is not metabolized by the body and remains stable at both low and high temperatures.


Stevia extract has been found to promote health as well. Studies have shown that stevia can reduce blood pressure slightly, lower blood glucose and insulin levels in diabetics and healthy subjects, and fight inflammation.


This triple effect (i.e., stevia’s impact on inflammation, blood sugar regulation, and blood pressure) makes stevia particularly useful in the treatment of patients with obesity, metabolic syndrome, heart disease, and/or diabetes. Among all of the sweeteners that have been extensively studied, stevia seems to be the most promising from a health improvement perspective.


When purchasing, look for the liquid-based stevia. Typically this is raw powdered stevia mixed with a solution that keeps it pure. Powdered stevia is also a great option as long as the only ingredient is stevia extract.


With any stevia product, make sure you read the ingredients label. Many sweeteners, especially the products in powdered form, will come with carb-heavy fillers (e.g., dextrose and maltodextrin) that increase blood sugar level

2. Allulose

Allulose is one of the most sugar-like low-calorie sweeteners on the market. It is made up of a monosaccharide (a simple sugar) that is found in small quantities in wheat, certain fruits (like jackfruit, figs, raisins), and some sugary sweeteners (like maple syrup and brown sugar).


The reason why allulose has no glycemic index or net carb content is that 100% of it is excreted from the body without being metabolized at all. In other words, our bodies don’t have the capacity to use it for fuel.


However, this doesn’t mean that allulose is just some inert sweet substance. Several clinical and animal studies have demonstrated that the natural sweetener can help reduce insulin and blood sugar levels after meals.


Some studies have even found that it has antioxidant and blood lipid lowering properties as well. These results make allulose look like the ideal sugar alternative for preventing common diseases like diabetes and heart disease while enhancing the results of the ketogenic diet.


The only thing to be cautious about with this sweetener is that the long-term effects it has on the microbiome are not yet known. In general, however, allulose has only been found to cause positive effects. Because of this, the FDA states that it is “generally recognized as safe.

3. Swerve Confection and Regular Sugar source.

Swerve is a no calorie, all natural sweetener that does contain sugar alcohols. In the ketogenic world of living, sugar alcohols may be deducted up to 5g per serving to calculate your net carbs. Swerve when calculated correctly, contains 0g sugar per serving. Swerve is my top choice in sweeteners when it comes to ket

4. Pyure

Pyure is a stevia brand sweetener that will not cause an insulin reaction. It is a non GMO product that  made from the stevia plant. Pyure can be found almost anywhere, including Walmart.


All-purpose low-carb sweeteners that are best for the keto diet and overall health:

  • Stevia extract (liquid or solid with no other additives)
  • Monk fruit extract (liquid or solid with no other additives)
  • Pure erythritol
  • Swerve sweetener
  • Sweetener blends that only consists of stevia extract, monk fruit extract, and/or erythritol

All-purpose low-carb sweeteners that should be used sparingly on the keto diet:

  • Pure xylitol
  • Allulose
  • Tagatose
  • Allulose blends with stevia extract, monk fruit extract, and/or erythritol
  • Xylitol blends with stevia extract, monk fruit extract, and/or erythritol
  • Tagatose blends with stevia extract, monk fruit extract, and/or erythritol

Sweeteners that can be used sparingly in their raw, pure form (no baking or cooking):

  • Liquid Sucralose
  • Inulin

Sweeteners best avoided:

  • Aspartame
  • Saccharin
  • Other sugar alcohols (maltitol, sorbitol, lactitol, glycerol, and isomalt)
  • Any sweetener that has maltodextrin, dextrose, or isomaltooligosaccharides (IMO) in it

Any sweetener that has no research to back up its safety and marketing claims

Remember, however, that over-consumption of any sweetener (even the healthiest keto sweeteners) can stimulate more sugar cravings and make keto dieting more difficult. Try to consume sweeteners in moderation to help control your sweet tooth and get weight loss better results.

Why my scale sucks and so does yours

Why My Scale Sucks and So Does Yours!

Why my scale sucks and so does yours

A week into the new year and already feeling a little down I “only” lost 5 pounds. The idea of “constantly” weighing ourselves has been pushed deep in the brain thinking this is the only measure of success that we should worry about. Well, let me just tell you a little secret, it’s the WORST measurement of success. It’s a dream breaker. It’s a little bitch! 

That “number” that you get accustomed to seeing drop everyday will come to a complete hault for days, weeks sometimes, and when it does… you motivation wants to go right out the window and that’s totally not right! 

Let’s chat about what actually happens when you start a plan like keto or the Xtreme Skinny HCG Drops. You lose a ton of weight that first week and then poof! It stops for a few days. Why? 

Water Weight

The first few days of a very low carb diet, you’ll be losing a lot of water weight. Carbs and sugar hold onto about 2-3 grams of water per 1g of carb. INSANE RIGHT? So when you’re not consuming carbs the first 72 hours of your low carb diet your body will use up those glycogen stores and release all this water weight along with the glycogen stores. Make sense? 

Now, depending on how carb heavy your previous plan was, depends on the results you’ll see that first week. Rest assured that most of that “weight” you’re seeing coming off that first week is water. 

The Swoosh! 

Have you ever heard me talk about the swoosh in the Bee-Xtreme Community? I honestly don’t know another “term” to use because when i think of this, I think of a water balloon bursting. This little process is mostly seen with the Xtreme Skinny Drop program and the process seems to be a little quicker than the regular keto diet only because with the drops, you’re burning around 2000 calories a day. So let me just tell ya what the heck a “swoosh” is. 

Fat cells are resilient, stubborn little creatures that do not want to give up their actual cell volume. Over a period of weeks, maybe months of “proper dieting”, each of your fat cells may have actually lost a good percentage of the actual fat contained in those cells. But the fat cells themselves, stubborn little guys, replace that lost fat with water to retain their size. That is, instead of shrinking to match the reduced amount of fat in the cell, they stay the same size! Result – you weigh the same, look the same, maybe even gained some scale weight, even though you have actually lost some serious fat.

 The good news is that this water replacement is temporary. It’s a defensive measure to keep your body from changing too rapidly. It allows the fat cell to counter the rapid change in cell composition, allowing for a slow, gradual reduction in cell size. The problem is, most people are frustrated with their apparent lack of success, assume they have lost nothing, and stop dieting. 

However, if you give those fat cells the water that they need to “fill up” and some time, like 4-6 weeks, ignore the scale weight fluctuations, your real weight and shape will being to show steadily. Be PATIENT!! Your body is changing even if the number on the scale does not. 

Patterns and Obsessing

I always go back to nursing school when I start to think about obsessing over that scale. I have some folks that will weigh themselves in the morning, in the afternoon, after a bowel movement, at night before bed, and all day long. STOP DOING THIS!! You should only be weighing yourself once a day. Hell, weigh in once a week if that number really gets in your head. 

Your body fluctuates 2-5 pounds throughout the day depending on many factors such as:

  • How much you ate the through the day
  • How much water you’ve consumed throughout the day
  • If you had a bowel movement
  • If you’re stressed to the max
  • If you’ve exercised 
  • If you take over the counter or prescription medications
  • and even the WEATHER can help you weigh less or more through the day. It’s crazy. 
You should be weighing first thing in the morning after your first urination. This is your true weight for the day. Don’t worry about the rest guys. 

Weighing on the keto diet

Like i said, that first week of keto is usually water weight being lost. Your cells don’t know what the heck is going on in there. It takes about 72 hours for your body to deplete all stored carbs from the body and then guess what, they figure out that you’re no longer consuming carbohydrates for energy so they start searching for an alternate energy source, which is ketones. The liver will start making ketones around day 3-4 so that you have some energy to run off of. But that’s not all that happens. 

The cells’ mitochondria will start transforming. This may take a few days. The mitochondria in the cell is the powerhouse that fuels you. If it’s no longer getting glucose it’ll be searching for ketones. If you’ve ever used keto stix to check your urine and they become dark purple, congrats! Your body is producing ketones like it should. But after a few weeks those sticks get lighter and lighter. Why? Well, your body quits EXPELLING them and starts USING them for energy. So even though the sticks are getting lighter and lighter that does NOT mean you’re not in ketosis, it means your body is functioning correctly and the mitochondria has changed over to being fat-fueled or what’s known as fat adaption. 

Again- be patient when it comes to fat adaption and focus on non scale victories in the meantime. 

Non-Scale Victories

The little tid bits of success you may not even be realizing… 

1. You feel stronger. You know those endless set of stairs at work or the subway station that you dread walking up every single day? Guess what, after a few weeks they’ll be a piece of cake. You’ll have more energy than you know what to do with. 

2. Your clothes will start fitting differently. Before starting your journey, grab that old pair of jeans and take a selfie. See how much of a “spare tire” you’re carrying around up there and take progress pics in those same jeans every couple weeks. 

3. If you’re working out: pay attention to muscle definition. I hate when people say muscle weighs more than fat. That’s not true. A pound is a pound. A pound of feathers is completely different than a pound of bricks though, wouldn’t you agree? Muscle takes up less space. It’s more dense. Notice your gains (in the pics and not the scale)

4. You may not be noticing but I can guarantee other people will notice. Visit some old friends and I bet they congratulate you on your weight loss. We see ourselves every single day and our head can be distorted about whether or not we’re losing. I bet your friend will see the progress, no doubt. 

5. Mood changes/ happier. We tend to focus solely on outside appearances. But there’s a lot to be said about the shape of your inner self too. Take a step back and analyze how you feel as you go throughout your day. Is your mood brighter? Are you more confidents? Are you sleeping better? These factors are flashing indicators that positive changes are happening. When you get in the habit of making better, healthier choices, it becomes easier to replace al of that negativity you tend to pile on yourself with happier thoughts.