Category Archives for Keto

Keto Diet Weight Loss Plateau: What to Consider and How to Break It

When someone first begins a ketogenic diet, there’s often a dramatic drop in weight. This is mostly water loss as the body lets go of the fluid it’s held onto from all those carbs. But after that, weight loss is likely to happen more slowly as you start losing actual fat. However, what do you do if the weight loss isn’t happening as fast as you’d like — or not at all?

A keto diet weight loss plateau can be frustrating, but it’s no reason to get discouraged or give up. In fact, there are some quick ways to troubleshoot a plateau and get yourself losing again in no time. But first, a note on weight loss plateauing:

Keto Weight Loss Progress: Patience is a Virtue

As we noted above, the initial weight loss on a keto diet is often quick, so it can feel discouraging if the weight doesn’t continue to come off that quickly. But, this is where patience is important.

Too much weight loss at once is not healthy. General recommendations are for 1-2 pounds a week, so you might be losing gradually, but you’re still losing. And this can, in fact, be easier on your body. Even not losing anything for a week can be okay. Patience is a virtue in most situations, and this one is no exception.

However, if it’s been several weeks and the scale still isn’t budging, read on for some reasons that might be getting in the way of weight loss.

Tracking for Weight Loss on Keto

The ketogenic diet is all about tracking. Here are some of the main areas you’ll want to look at when it comes to weight loss on keto:

Factors the Affect Weight Loss on Keto

Eating Too Many Carbs

A general rule of thumb is to start keto at 30 grams of carbs per day and adjust from there. It might be that you simply need to decrease your daily carbs limit. If you feel you’ve already done this but it’s not working, make sure you’re avoiding any hidden carbs.

You might also try cutting out snacking, especially after dinner, as this can lead to an overabundance of calories throughout the day.

Eating Too Much Protein

Keto is moderate protein intake for a reason. Low carb combined with too much protein leads to gluconeogenesis, where the body converts protein to glucose for fuel. We do not want this, and it can prevent us from staying in ketosis.

So, if you are limiting carbs but test your ketones and find you’re not in ketosis, it could be your protein intake.

Not Tracking Ketone Levels Often

This is so important. Trying to lose weight on keto without checking your ketone levels will keep you in the dark. You can’t simply adjust carb or protein amounts and wait to see if it “feels” right. In order to know if you’re successful on keto, you must check often to ensure you are still in ketosis.

Thankfully, we have a full guide to testing your ketones here if you need some help with that.

Eating Too Many Calories

While a ketogenic diet is often great at naturally controlling portions due to satiety, it is still possible to eat too many calories and affect ketosis. Not all calories are equal, but there’s still such a thing as too many. For some people, this means counting can be beneficial for weight loss.

Determine the amount of calories you need per day for weight loss and also how many calories that means per macronutrient. And make sure you’re tracking these basic metrics too.

Be Mindful of Types of Keto Foods

Quality matters. We’ve all seen the low-carb muffins, pancakes, and other treats that are really nothing more than junk. If weight isn’t coming off, check to see if you’re doing any of the following:

Not Eating REAL Whole Foods

Just because something is high-fat or low-carb doesn’t mean it’s a free-for-all on keto. Stick with whole foods ketogenic diet foods as much as possible and treat packaged foods and snacky recipes as what they are: occasional treats. Too many of these can prevent ketosis and lead to extra calories.

If you do this already and are still not losing the extra weight, try cutting out treat entirely and focus on how good it feels to eat clean, whole foods.

Eating Too Many Nuts

Yes, nuts can be a part of the ketogenic diet, but we have to watch how much of these foods we eat. They are not only calorie-dense but the carb counts can kick us out of ketosis in higher amounts.

When you do eat nuts, stick with higher-fat and lower-carb nut options like pecans, Brazil nuts, and macadamia nuts. See this article for more on keto nuts.

Not Incorporating Fasting

Fasting, especially intermittent fasting, can be very beneficial for weight loss on the ketogenic diet. Including periods of fasting helps you control overall caloric intake per day, nurture your metabolism, and give your body a break from digesting all day long. This can help with speeding up weight loss or breaking through a weight loss plateau.

Getting Closer to Your Goal Weight

Note that as you get closer to your target weight, the rate of weight loss will likely slow down. That’s because the deficit of energy needed for fat loss gets smaller as your weight goes down. It doesn’t mean that you won’t continue losing if you have weight to shed, but it might take longer to come off than at a higher weight.

Taking Care of Yourself for Weight Loss on Keto

When it comes to healthy weight loss, there are other factors to consider beyond just the food:

Not Getting Enough Sleep

Weight can stall if we don’t get enough sleep. Regular interruptions in sleep that affect our circadian rhythms can also affect health and weight loss. Plus, lack of sleep increases cravings in many people because our bodies are looking for additional sources of energy when we haven’t gotten enough rest.

Here are some ways to help:

4 Ways to Get Better Sleep

Being Stressed Out

Stress is so rampant in our modern world, but we don’t have to let it control us. When stress is high, our bodies respond by making the hormone cortisol, which can increase fat storage and make it harder to lose weight.

Try incorporating more mind-body techniques into your life to help you cope with any stress or anxiety, such as meditating each day, not working on the weekends or taking some days off work if you can, getting regular exercise, and giving yourself fun things to look forward to each week.

Adrenal or Thyroid Concerns

If you’ve tried all of the above and still seem to be holding onto weight, speak with your primary practitioner. It’s possible you could be dealing with deeper concerns like thyroid of adrenal issues. Getting to the core of the issues can not only help you reach your natural weight but also improve health overall.

Take Home Message

As you can see, many factors can affect weight loss and contribute to the frustration of a plateau. The best place to start is with taking care of yourself in the best way you can, getting enough exercise, and eating whole, healthy low-carb ketogenic foods. From there, don’t be afraid to try different things and also exercise a little patience. Big changes like this don’t happen overnight, and that’s okay.

The post Keto Diet Weight Loss Plateau: What to Consider and How to Break It appeared first on Perfect Keto Exogenous Ketones.

Portobello Bun Cheeseburgers

Bunless burgers not your thing? Not to worry—Portobello mushrooms save the day in this Portobello Bun Cheeseburgers recipe! Thanks to our friends at Real Balanced, this delicious, nutrient-dense, and satiating meal is something the whole family will love!

Mmm, Mushrooms!

Often a great substitute for meat for its flavor and meaty texture, portobello mushrooms are also a great substitute for burger buns, especially if you’re on a low-carb, ketogenic diet.

Mushrooms aren’t technically plants (as sometimes assumed in the food world), but rather, they belong to the fungi kingdom. However, much like vegetables, portobello mushrooms offer an array of essential nutrients and are a great addition to any diet.

The consumption of whole, unprocessed foods like mushrooms is associated with a reduced risk of many health conditions including obesity, diabetes, and heart disease. Additionally, portobello mushrooms contain two types of dietary fiber (beta-glucans and chitin), which play an important role in weight management. With these dietary fibers, satiety increases and appetite decreases.

More Health Benefits:

  • Low in calories
  • Contains disease-fighting antioxidants
  • Helps combat inflammation
  • Great source of fiber
  • Promotes heart health
  • Great source of B-vitamins
  • Boosts immunity

Fun Fact: Portobello mushrooms are just extremely large cremini-like mushrooms and can grow to be the size of a regular hamburger—no wonder they’re perfect for this recipe! And an added bonus, one portobello mushroom is more potassium-rich than a banana. This can help you with any ketosis side effects (keto flu), as a common mineral deficiency, not just with low-carb diets, is potassium.

Portobello Bun Cheeseburgers

Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins

Serves 6     adjust servings


  • 1 lb. grassfed 80/20 ground beef
  • 1 tbsp Worcestershire sauce
  • 1 tsp pink Himalayan salt
  • 1 tsp black pepper
  • 1 tbsp avocado oil
  • 6 portobello mushroom caps, destemmed, rinsed and dabbed dry
  • 6 slices sharp cheddar cheese


  • In a bowl, combine ground beef, Worcestershire sauce, salt, and pepper.
  • Form beef into burger patties.
  • In a large pan, heat avocado oil over medium heat. Add portobello mushroom caps and cook for about 3-4 minutes on each side. Remove from heat.
  • In the same pan, cook burger patties for 4 minutes on one side and 5 minutes on the other side, or until desired doneness is achieved. Add cheese to top of burgers and cover with a lid and allow cheese to melt, about 1 minute.
  • Layer one portobello mushroom cap, then cheeseburger, desired garnishes, and top with remaining portobello mushroom cap.
  • Enjoy!

by Alexander Cunningham

Recipe Notes

Optional garnishes

  • Sliced dill pickles
  • Romaine
  • Sugar-free barbecue sauce
  • Spicy brown mustard

var ajaxurl = ‘’; var simpleRating = { ‘recipe’: 551451, ‘user’: ‘’ }

Nutrition Facts
Serving Size 1
Amount Per Serving As Served
Calories 336 Calories from fat
% Daily Value
Total Fat 22.8 35%
Carbohydrate 5.8 (Net Carbs: 4) 2%
Protein 29.1

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:















Calories 2000 2500
Total Fat Less than 65g 80g
Sat Fat Less than 25g 80g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

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The keto diet: “Losing weight has never been easier”


Over 270,000 people have signed up for our free two-week keto low-carb challenge. You’ll get free guidance, meal plans, recipes, shopping lists and troubleshooting tips – everything you need to succeed on a keto diet.

Here are new amazing stories from the people who’ve taken the challenge:


It’s great! I’ve reached my goal, and I will continue following this as a healthy lifestyle. So happy and thankful to have found this website.

Thank you guys, keep it up.

Diet Doctor thank you! I have now lost 3 kg (7 lbs), I am no longer hungry all the time in fact I have to remind myself to eat. I have made my whole family of four follow the meals at dinner each night and they have enjoyed all the meals. Finally, no cooking separate meals for me, this means I have not given up and stuck to the meal plan. And the simplicity of having the same meal for lunch has been a great time saver before work.

Also the alternative suggestions and suggestions for eating out or on the go have made life so simple and sweet. Losing weight has never been easier. My health is now better and after my doctor advised me to follow a keto plan the diet doctor has been my saviour.

Thank you,

Thank you so much for your guidance!! This is a great tool to have when you are starting this lifestyle. What I would have complicated on my own, you made very simple!!! This is just the beginning of my journey!

Thank you so much for all the education you have given me and the amazing recipes!


My doctor recommended I try a LCHF to help treat my PMDD.

Wow! I don’t know why she didn’t recommend it sooner. I have been on medication for the last four years with my PMDD symptoms getting worse and worse every month. Two weeks of eating LCHF, I have never felt better and that’s when my symptoms are usually at their peak. Under the supervision of my doctor I am decreasing my medication and continuing to eat LCHF.

I can honestly say Diet Doctor has made a huge lifestyle change extremely easy 😃


I found it easier than I thought it would be. I lost 4.2 lbs (2 kg) and 1″ (2 cm) off my waist in the first two weeks. I will be continuing on with the low-carb eating.


Dear Diet Doctor,

My husband and I did the 2-week challenge together and we did well. At day 3 and 4, I didn’t feel well but that did improve. I did struggle with feeling hungry at times but drinking chicken stock helped.

We loved the recipes and the convenience of the shopping lists provided. I lost 4 pounds (2 kg) the first week and 2 pounds (1 kg) the second week. At this point I’m feeling good and will continue with a low-carb diet. I loved your videos too!!

Thank you,

Dear Diet Doctor,

My wife and I just completed the 2-week challenge and we couldn’t believe how easy it is! We almost never felt hungry and in the end she was down 6.8 lbs (3 kg) and I was down 14.6 lbs (7 kg)!!

Most of the recipes were very tasty and well thought out. They were easy and the shopping lists made it all the better.

We can feel in our bodies when we’re in ketosis now, and we love the results. We’ve known for years that sugar is the problem and though it can be a little concerning to switch to fat (after decades of inaccurate programming by “experts”) the results speak for themselves. The first time we re-weighed ourselves (a few days in) we both said “that can’t be right”.

Your website is easy to use and we love looking for recipes. Crunch has been a texture we’ve been missing but I can honestly say I am almost never hungry. And that’s eating far less than I used to. I track my progress on my fitness pal and I’m consistently below my daily calorie allowance. The thing is though, that I’m not hungry so I stop eating.

We’ve committed to each other to continue this lifestyle to stave off diabetes, obesity, and heart disease. I’m even hoping to go off omeprazole.

Thank you for making this information available in such a well run and pretty website. Thank you for making it free! I’ve joined as a member because I know you’ve got more info that I want, along with great recipes.

Thanks again,
Steve and Cath

Try it yourself

Sign up for the free 2-week keto low-carb challenge!

Alternatively, use our free keto low-carb guide, or for maximum simplicity try out our awesome low-carb meal planner service – it’s free to use for a month.

Keto Baked Bacon OmeletMon
Keto Salmon with Cowboy SauceTue
Keto Cheese PieWed
Keto Tuna Salad with Poached EggsThu
Fat Head PizzaFri
Crunchy Keto Chicken Drumsticks with ColeslawSat
Keto Rib Eye Steak with Oven-Roasted VegetablesSun


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Do you have a success story you want to share on this blog? Send it (photos appreciated) to [email protected]. Let me know if it’s OK to publish your photo and name or if you’d rather remain anonymous.

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Keto and fast food

5.0 out of 5 stars5 stars100%4 stars0%3 stars0%2 stars0%1 star0%21 ratings42 views

Can you get low-carb food at fast-food restaurants? Ivor Cummins and Bjarte Bakke went to a number of fast-food restaurants to find out. How do you think it went?

Table of contents

  0:15  Ordering coffee
  1:52  Ordering at Subway
  3:25  Ordering at Burger King
  5:12  Ordering at Pizza Hut
  6:27  Ordering at McDonald’s
  7:49  Ordering at KFC
  8:50  Recap

Watch a part of the video above (transcript). The full video is available (with captions and transcript) with a free trial or membership:

Keto and fast food – Ivor Cummins and Bjarte Bakke

Join free for a month to get instant access to this and hundreds of other low-carb TV videos. Plus Q&A with experts and our awesome low-carb meal-plan service.

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The sword of Damocles and the Obesity Code podcast


Podcasts are great. You simply download them onto your mobile device, and you can listen to it anywhere – walking around, in your car, at your desk – whatever. This explains their rising popularity in the few short years since introduction. Radio programs have been around for decades, but podcasts are the future.

Podcasts affords the unique opportunity to learn from the best minds on the planet, all at your own pace, on your own time. It’s a very empowering medium for change and self improvement. The right information can change the world. The best part? For listeners, it’s completely free. That’s why I’m so excited to share news about a brand new project – The Obesity Code Podcast – focused on evidence based nutrition especially as it applies to weight loss, type 2 diabetes, dietary fat, sugar, metabolic syndrome and fasting.

With all the unnecessary suffering caused by the twin epidemics of obesity and type 2 diabetes, it’s time to stand up and make a difference.

I hope this podcast will consistently provide useful information about the science of weight loss and nutrition.

The epidemic and the start of a career


I started medical school in 1992 at the age of 19. Obesity was spreading, and the epidemic of type 2 diabetes was gaining momentum. Medical school taught me many things, not all correct. Some important lessons are only learned with experience. One of the things medical school taught me was this: nutrition was not part of the doctor’s lexicon.

As young medical students, we quickly sorted out what was important and what was not, based upon the medical school curriculum. If anatomy and pathology and biochemistry were the subjects being taught and the subjects I was being graded upon, then that’s what I studied and learned. That’s what I thought was important. Nutrition was just barely on the curriculum. So I learned, or inferred, that nutrition was not an important health issue, compared to say, chemotherapy drugs, pharmacology or X-ray interpretation.

After finishing medical school, three years of internal medicine residency and another two years of fellowship in nephrology (kidney disease), I started working as a specialist physician. Type 2 diabetes is by far the leading cause of kidney disease. And year after year, the number of patients kept going up and up. There was so much illness, so much suffering and it was getting worse, not better… And I had a very queer thought. Why? For me, the one question that I always needed to understand was ‘why’. I am obsessed with understanding the root cause of a disease because without that critical information, you cannot properly treat the disease.

Solving the problem

The kidney disease was caused by type 2 diabetes, which in turn was largely related to obesity. So, logically, the solution was not to give more drugs and dialysis, it was to solve the obesity problem. I had always believed that the rudimentary nutritional knowledge I gained in medical school was sufficient. ‘A calorie is a calorie’, ‘It’s all about calories’, and ‘ Eat Less and Move More’ was the only answers I knew. And they were dead wrong, because the problem was getting worse.

So the crucial, crucial question remained: ‘Why do we gain weight’? If we get the answer here wrong, then everything downstream will be corrupted. If you think the problem is excess caloric intake, then our facile answer, is ‘Eat fewer calories’. But the exploding supernova of obesity and type 2 diabetes said that this answer was wrong, dead wrong.

A few experts and doctors looked beyond the facade, to glimpse the new nutrition paradigms evolving over the last few decades. Following the work of these brave thinkers, I realized that obesity is a hormonal, not a caloric, imbalance. This changed everything. If I was to be a good doctor, to heal people, to keep them well, I needed to fix this obesity problem which was so misunderstood. Five years ago, Megan Ramos and I started the Intensive Dietary Management program ( to treat patients using only proper nutrition. Our goal was not to prescribe more medication, it was to reduce it. Our goal was not to manage type 2 diabetes, it was to completely reverse it. In 2016, I released two books – The Obesity Code to discuss these principles and The Complete Guide to Fasting, which introduced the use of therapeutic fasting for obesity and type 2 diabetes.

But there is still so much work to do. As I wrote The Obesity Code, I realized there was virtually no easily accessible information discussing the underlying hormonal causes of obesity and type 2 diabetes. Most nutrition advice was just warmed up iterations of the failed ‘Eat Less, Move More’, Caloric Reduction as Primary approach. People needed to understand the disease of obesity and how to treat it.

The Obesity Code Podcast

The result of this effort is a new podcast – The Obesity Code Podcast: Lessons and Stories from the Intensive Dietary Management Program. I joined with veteran podcasters Carl Franklin and Richard Morris from 2KetoDudes and asked the top experts, the brave thinkers, the paradigm shifters from around the world to join me in a single podcast that would have the ability to explain the new nutrition rules.

All are professionals in the sense that health, nutrition and predominantly obesity are what all these experts deal with, day in and day out every day of their professional, and often personal lives. All have spent over a decade (and sometimes multiple decades) in this field. There are doctors, surgeons, researchers, professors, and journalists to give all perspectives. But all agree on one thing – the time has come to shine the bright light of evidence based science upon nutrition. Instead of only having these experts on once every few years, we have access to their deep knowledge week in and week out. I realize this is a new format for most nutrition podcasts, but ultimately, I think it will be more useful to the only person that matters – you, the listener.


The experts

These featured experts (in alphabetical order) include:

  • Dr. Peter Brukner (Australia) – Physician, specialist sports medicine, Team Doctor – Australian national cricket team, author
  • Dr. Gary Fettke (Australia) – Physician, specialist in orthopedic surgery
  • Dr. Jason Fung (Canada) – Physician, specialist in nephrology, Author
  • Dr. Zoe Harcombe (United Kingdom) – Obesity researcher, PhD in public health nutrition, Author
  • Dr. David Ludwig (United States) – Physician, specialist in pediatric endocrinology, Professor in Nutrition and Pediatrics (Harvard University), Author, Founder of Optimal Weight for Life program
  • Dr. Aseem Malhotra (United Kingdom) – Physician, specialist in cardiology, Author
  • Professor Tim Noakes (South Africa) – Physician and Researcher sports medicine, Author
  • Megan Ramos (Canada) – Clinical medical research, IDM program director
  • Gary Taubes (United States) – Science and health journalist, Author, co-founder Nutrition Science Initiative
  • Nina Teicholz (United States) – Science and health journalist, Author

In addition to this expert commentary, clients and patients from the IDM program will share their stories about weight loss and type 2 diabetes reversal. What’s the ultimate goal of this ambitious project? To remove the sword of Damocles hanging over our world. To prevent this tsunami of obesity of type 2 diabetes that threatens to sweep over humanity. We have only one weapon against this threatened disaster – knowledge. This podcast is a means to disseminate the knowledge necessary to back us off the precipice.


damoclesWhile you may think that this podcast is about the aetiology of obesity, reversal of type 2 diabetes, clinical nutrition and performance athletics, that’s not my vision.

Truly, I think that the main theme of this podcast is hope. Hope for those who want to lose weight. Hope for those who have type 2 diabetes. Hope for those with heart disease. Hope for those with Alzheimers disease. Hope for those who have cancer. Hope for those who want to improve their athletic performance.

This is a podcast for you, the listeners, not for us. None of us receive money for this. We do not accept any advertising on this podcast. We donate our time, our skill, our knowledge, our proficiency for only one reason. To make the world a better place. The rest is up to you.

You can listen to the pilot episode here on the 2 Keto Dudes podcast.

Episode 1 of The Obesity Code Podcast will start (hopefully) October 9th.

Dr. Jason Fung

Top videos with Dr. Fung

More with Dr. Fung

All posts by Dr. Fung

Dr. Fung has his own blog at He is also active on Twitter.

His book The Obesity Code is available on Amazon.

The Obesity Code

His new book, The Complete Guide to Fasting is also available on Amazon.


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What Vitamin and Mineral Supplement Do You Need on Keto?

Many people are taking supplements. Supplements can be great when used mindfully, but they aren’t to be used as an excuse for a poor diet. That being said, many people might be wondering what vitamin and mineral supplements are needed for their ketogenic diet.

Below, we’ll cover what you need to know about important vitamins and minerals to consider supplementing, and how to do so on keto.

Do You Need Supplements on a Ketogenic Diet?

While a ketogenic diet can be very healthy if done correctly, there are still some vitamins and minerals deficiencies of which we need to be mindful. We’ll go over the most common ones and how you can get them, both in supplemental form and from whole foods.

Keep in mind there’s more to supplementation than simply buying a multivitamin (more on that below) from Walmart and calling it good. In fact, that can be harmful! We want you to supplement with the best knowledge possible, which is why this article is here. Let’s get into it:

Keto Minerals

Let’s start with the three minerals you hear about most on a low-carb diet: sodium, potassium, and magnesium. These are electrolytes that the body needs to control blood pressure and volume and keep our nerve and muscles working properly.

Within the first few weeks of a ketogenic diet, you’ll lose a lot of water weight. This is because the low-carb/high-fat aspect of keto causes you to release water and these electrolytes. It’s not only important to replenish these to keep us healthy but also to help prevent any side effect associated with the keto flu.


On normal diets, we’re often told to reduce or avoid sodium. But on a low-carb diet, we actually need to the extra sodium and a lack of it may cause constipation, headaches, fatigue, and even heart palpitations. Unless you have a medical condition that requires you to control sodium intake, it’s generally good to consume some extra salt on keto. Around 3,000-5,000 mg of sodium per day is typically a good amount.

How to get it: You can get all the sodium you need from sources like electrolyte drinks, organic bone broth, adding sea vegetables like nori, kelp, or dulse to your food, or sprinkling some sea salt on your food. You can also get extra sodium from higher-salt vegetables like cucumber and celery or salted nuts and seeds.


Potassium is important for many of the same reasons as sodium and other electrolytes and is necessary to watch on a keto diet.

How to get it: The general recommendation for potassium intake is about 2,000 mg per day, but that’s around 3,000 mg for people on keto. Be careful about potassium in supplement form, as too much can be toxic. You can also get it by using No Salt, a salt substitute.

On the other hand, there’s not much worry about getting potassium from whole food sources, which include:

5 Whole Food Sources that Contain Potassium


At least 57% of people in America are clinically deficient in magnesium. This is significant because we need magnesium to keep the primary energy system of our cells working properly and to control hundreds of cell processes.

How to get it: Take 500 mg of a magnesium supplement per day at bedtime. As far as food sources, nuts and leafy green vegetables are good, but often this won’t be enough, especially for those who are very active.


Calcium is another electrolyte that can be flushed out as you’re transitioning to a ketogenic diet. Although it’s not as much of a concern if you eat a healthy diet, sometimes you may need to supplement.

How to get it: The most obvious source of calcium is dairy, but if you aren’t able to do dairy, good sources also include fish, broccoli, kale, bok choy, or unsweetened/unflavored almond milk.

If you want to supplement, make sure it includes vitamin D, the vitamin we’ll talk about next that is necessary to absorb calcium.

Keto Vitamins

Vitamin D

Vitamin D is one of the most important vitamins for humans, responsible for regulating inflammation, immunity, sex hormones, and so much more. Needless to say, it’s vital we get enough — and most people are not, sometimes even if they’re supplementing.

If you’re not sure how your vitamin D levels are doing, the easier way to find out is with a blood test. You can do this during routine tests, and it’s usually either covered by insurance completely or very affordable.

How to get it: Optimal levels of vitamin D should be in the 65-75 ng/mL range. If not, supplementing may need to be your next step. A good amount is 1000 to 1500 IU for every 25 pounds of body weight. Be sure to eat some fat when you take it (unless the supplement already contains fat), since vitamin D is fat soluble, and take it in the morning (night dosage may mess with your sleep).

Vitamin A

Sometimes when you supplement with vitamin D, it can increase your vitamin A needs, so be mindful of this. If you have an autoimmune condition, the needs might be even greater.

How to get it: Cod liver oil is a great source of vitamin A. You can also get it from organ meats.

Omega 3s

Omega-3s are essential fatty acids, meaning our bodies can’t produce them so we have to consume them. And they are important, helping to support heart and brain health, lower inflammation, prevent brain-related issues like depression or dementia, and more.

How to get it: Most people need some kind of additional support for omega-3s unless they are eating a huge amounts of vegetables and wild, well-sourced fatty fish every day. About 3000-5000 mg of fish oil per day with high EPA/DHA concentrations is good.

But the source matters. Make sure you get fish oil that has the International Fish Oil Standards (IFOS) five-star rating and stamp of approval for sourcing from Friends of the Sea (FOS). Also, keep in mind that you get what you pay for with fish oil, so this is an area to splurge more.

Is a Multivitamin Okay?

You might wonder if it makes more sense to cover all your bases at once with a multivitamin supplement. While this seems like the best idea, the truth is that taking a multivitamin means ingesting synthetic nutrient forms as well as getting amounts of them that don’t mimic what you’d get in whole foods. This is a problem because:

  • Taking certain vitamins in the wrong form can be ineffective
  • Taking vitamins without the right amount of other vitamins can be ineffective or dangerous
  • We don’t understand enough about nutrition to know extracting certain vitamins won’t be harmful

See what we mean? The point is that when it comes to nutrition, your best bet is whole foods. But what is that’s not always possible?

Use a Greens Powder, Not a Multivitamin

A high-quality, well-made greens powder can provide you with the added nutrition you’d get from a multivitamin, but in a healthy, usable form from real foods. Since the whole foods are literally just condensed into a powdered form, you’ll get the full spectrum of their nutrition in one product.

Just remember that not all greens powders are created equal. Read more on that here or go ahead and buy the best Keto Micro Greens powder here. Stick with whole foods first, then make sure you cover your bases with the highest quality supplement options you can.

The post What Vitamin and Mineral Supplement Do You Need on Keto? appeared first on Perfect Keto Exogenous Ketones.

Perfect Keto Mocha Fat Bombs

This recipe is proof that espresso doesn’t always have to be served hot in a mug! Add some in this fat bombs recipe for a healthy serving of energizing caffeine, fats, and ketones! These Perfect Keto Mocha Fat Bombs are perfect for a midday snack when you hit that afternoon slump. Thanks to our friends over at Real Balanced, you can now pop one or two of these fat bombs out from the freezer whenever a craving hits, and you’ll be energized for hours!

Healthy Fats and Ketones

Talk about energy bombs! This recipe will give you all the healthy fats from the coconut oil and the Perfect Keto MCT Oil Powder, and thus, raise your energy levels.


For the refresher course: MCTs (or Medium-Chain Triglycerides) are a type of saturated fat that is essential for normal growth, regeneration, and survival. MCTs have medium carbon chains, which are easier and quicker to break down than longer carbon chains.

One of the best sources of MCT is actually coconut oil, as it contains more than 60% of medium-chain fats.

Check out some of the awesome benefits MCTs have to offer below, and check out this article for more on how MCTs are helpful for keto:

  • Easy on the digestive system
  • Quickly burned for fuel rather than being stored as fat
  • Make you feel full
  • Proven to raise ketone levels
  • Contain antioxidants to reduce inflammation
  • Promote heart health

Exogenous Ketones

And for the delicious bonus, queue the Perfect Keto Chocolate Sea Salt ketones. Not only will this enhance the fat bomb flavor, the ketones will provide the added benefits of getting into ketosis more quickly as well as giving you extra brain fuel. See here for why it can be helpful to supplement and add exogenous ketones into your ketogenic lifestyle.

Are you ready to be energized? Let us know how your mocha fat bombs turn out in the comments below.

Perfect Keto Mocha Fat Bombs

Prep Time 10 mins
Total Time 10 mins

Yields 24 Fat Bombs     adjust servings



  • 5 tbsp unsalted Kerrygold butter, softened
  • 3 oz. cream cheese, softened
  • 2 shots espresso
  • 4 tbsp coconut oil
  • 2 tbsp heavy whipping cream
  • 2 tbsp monk fruit sweetener
  • 1 scoop Perfect Keto MCT Oil Powder
  • 1/2 scoop Perfect Keto Chocolate Sea Salt Ketone Supplement


  • In a double boiler, melt together butter, cream cheese, espresso, coconut oil, and heavy whipping cream.
  • Remove bowl used in double boiler from heat and add remaining ingredients. Using a hand mixer, mix all ingredients until well-combined.
  • Scoop mixture into silicone mold.
  • Freeze for 4 hours.
  • Once frozen, remove fat bombs from silicone mold and enjoy!

by Alexander Cunningham

Recipe Notes


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The post Perfect Keto Mocha Fat Bombs appeared first on Perfect Keto Exogenous Ketones.

Keto Seed Crackers

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Here’s our second keto video recipe ever. It’s a crispy keto seed cracker with a nice nutty taste of sesame seeds. Great for breakfast as well as the evening’s cheese platter.

Feedback welcome – what do you think? Feel free to leave a comment below.

Recipe: Keto seed crackers

Our first video recipe: Keto pizza

The post Keto Seed Crackers appeared first on Diet Doctor.