10 KETO FOODS FOR GUT HEALTH

In recent years, the ketogenic diet has become quite popular as a way to lose weight, control blood sugars, and promote brain functioning. While there are many studies that show the benefits of living a keto lifestyle for overall health, there seems to be downright controversy in terms of what keto does to our gut health.

Various studies show conflicting information with some claiming that keto disrupts normal gut functioning, while others say it can improve your overall gut health. Something to consider when questioning if your gut health has improved on keto, is the overall quality of foods you consume compared to how you were eating pre-keto. A well-planned ketogenic diet that is rich in whole foods, high in fibre and health fats can improve your gut health. A ketogenic diet full of processed keto foods, and keto treats may be hindering the health of your gut.

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Why is gut health important?

The human gut is extremely complex, and has a huge impact on your overall health. A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, better sleep, and effective digestion.

Our guts play a leading role in the absorption of nutrients from our foods, and imbalance in our gut microbiome has even been linked to weight gain.

Benefits of a Keto Diet on gut health include:

• Keto can protect the gut lining by reducing inflammation in the bowels

• Keto can reduce the risk of colon cancer by starving cancer of their primary fuel - glucose.

• Keto can starve bad gut bacteria by eliminating processed, refined carbs that are prevalent in a Standard American Diet.

• Keto can help symptoms of IBS by reducing inflammation in the bowels.

10 Keto Foods for Gut Health:

If you’re on a keto diet and want to improve your gut health, here is a list of 10 keto foods, drinks and supplements that can have a direct impact on your gut and overall health!

AVOCADOS

This keto diet staple is high in fibre, and healthy fats, low in digestible carbs, and jam packed with other essential nutrients. Fibre helps feed good bacteria, and adds bulk to stools so it passes more quickly and regularly. 

BUTTER

Butter contains butyrate acid which has been shown to improve digestive health, decrease inflammation, and provides energy for cells in the gut lining. Butter is one of the highest natural sources of butyrate acid, but it is also found in cheddar cheese, parmesan cheese, goat’s cheese and ghee.

NUTS & SEEDS

Most nuts and seeds are a great addition to a whole food keto diet! They are high in fiber and healthy fats which can lead to a better microbiome in the gut. They vary greatly in both their fat, fiber, and carb ratios so be sure to pick the best ones for your goals. Be sure to stick with the right portions for your goals - they are super easy to overeat! Try adding nuts and seeds to your diet by sprinkling on salads, using them in sauces, topping vegetables, add them to your charcuterie boards, or just a quick keto snack!

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COCONUT OIL

Coconut oil has a ton of benefits for your overall health. In terms of gut health, it contains a high level of lauric acid - an anti-bacterial, anti-fungal, and anti-microbial nutrient. This nutrient helps boost immunity and helps restore a healthy balance of bacteria in our guts. Coconut oil contains a unique combination of fatty acids that have a powerful effect on metabolism, and aids in digestion. Be sure to use Organic Cold Pressed Virgin Coconut Oil to reap the most benefits!

CRUCIFEROUS VEGETABLES

Cruciferous vegetables have been found to contain antioxidant properties that support immunity, and gut lining health. These keto-friendly veggies include: broccoli, cauliflower, Brussels sprouts, bok choy, kale, and cabbage. They are low in carbs, high in fiber, and have been shown to change gut bacteria for the better!

BERRIES

Berries such as blueberries, strawberries, raspberries and blackberries are full of fiber to help aid in digestion. They also contain phenolic compounds that have been shown to inhibit the growth of bad bacteria while increasing good bacteria in the gut.

BONE BROTH

Bone broth is not only delicious and soothing to sip on, it is full of amino acids that support gut health. Glutamine, in particular, is prevalent in bone broth, and has been shown to benefit those suffering from leaky gut syndrome, or irritable bowel syndrome. Bone broth is also full of gelatin which is great for a healthy digestive system.

KOMBUCHA

Kombucha is a fermented tea that contains a ton of probiotics. These probiotics provide your gut with healthy bacteria which improves digestion, decreases inflammation, and helps promote weight loss. Be sure to read labels carefully to find low-sugar, keto-friendly kombucha options. Also take note of the serving size - most bottles of kombucha contain 2 servings!

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FERMENTED FOODS

Fermented foods such as kimchi or sauerkraut are great additions to a gut-healthy, keto diet. The acidic fermentation process creates good bacteria, and has been shown to lower the intestine’s pH level, making it harder for bad bacteria to survive. They are full of probiotics crucial for good digestion and gut health. Once again, be sure to read labels carefully as some kimchi or sauerkraut contain unnecessary sugars. Add these accompaniments to any meat and veg meal, soups, stir frys, eggs, or keto sandwiches.

PROBIOTIC SUPPLEMENT

Probiotics are health-promoting bacteria that reside in your gut. Your unique gut microbiome consists of billions of bacteria from over 500 different types. With so many different strains of bacteria, probiotics help with a wide variety of issues within the body such as: diarrhea, constipation, heart health, brain health, overall immunity, and weight loss. 

BONUS TIPS for picking the right probiotic:

• The label should read “live and active cultures”

• Pick a probiotic with at least 1 billion active cultures, but you can go up to 50 billion!

• Quality matters - don’t get a generic knock off brand, they have lower testing standards to ensure the probiotics are alive and absorbable. 

• Probiotics should be stored in the fridge to stay alive - from the moment you purchase them, to the moment you bring them home!
  
  
  

Keto is known to promote good health by reducing inflammation in the body that has a direct result on gut health. An imbalance of good and bad bacteria in the gut may contribute to weight gain, high blood sugar, high cholesterol, and bad digestion and absorption of nutrients. Be sure to include a variety of these gut healthy foods into your keto diet to support a healthy gut microbiome, healthy digestion, and keep you feeling your best! Click here to learn more about how I can support your keto goals, and get you weight loss results that last!

8 TOP TIPS FOR INTERMITTENT FASTING AND KETO

Many people have had weight loss success following a ketogenic diet by cutting way back on carbs, eliminating sugar, and increasing healthy fats to fuel their bodies. Intermittent fasting is another weight loss approach where you eat only during a specific time of the day, and abstain from eating the remaining hours of the day. Both approaches can be done individually, or combined to possibly improve your results!

When following a ketogenic diet, it’s important to eat the proper ratios of fats, proteins and carbohydrates to ensure you are in a state of ketosis and using fat for fuel. Intermittent fasting considers when you eat, how much you eat, and how often you eat and can have a serious impact on your health and weight loss goals. The best part of combining the two is that when you are fat-adapted on a keto diet, you feel less hungry in general which provides a perfect opportunity to reap all the benefits of intermittent fasting!

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It should be noted that it is not necessary to intermittent fast while following a keto diet to get results. If you feel unwell, dizzy, or ‘hangry’ (hungry+angry) you may want to consider just sticking with a keto diet instead. It is more important to find a healthy lifestyle that works for you, that you can stick with because you enjoy it - rather than forcing something that makes you miserable.

Intermittent Fasting (IF) is when you specifically schedule a time during the day in which you refrain from eating. This time in between meals is often referred to as a Fasting State or Fasting Window. In turn, you also specifically schedule a time during the day where you will consume all of your food or meals for the day. This time is often referred to as a Feeding State or Eating Window.

BENEFITS OF IF + KETO

There are numerous benefits to intermittent fasting such as:

• Blood levels of insulin drop which increases fat burning

• Induces cellular repair processes

• Enhances hormone function to help facilitate weight loss

• Helps restrict the amount of calories we consume

• Reduces insulin resistance and helps lower blood sugar levels

• Helps fight inflammation in the body

• Increases autophagy which removes waste material from our cells and may help prevent various diseases

• Provides more mental clarity

• May help to increase lifespan

• Weight loss by limiting the amount of time you can eat in the day, which often reduces calories and mindless eating.
  
  
  

WHO SHOULD TRY IF + KETO AND WHO SHOULD AVOID IF + KETO

One of the biggest benefits of being on keto when you start incorporating IF, is that keto foods tend to be high in healthy fats and protein, which helps you feel satiated and full for longer periods of time. This makes intermittent fasting easier because if you don’t feel hungry, you won’t be tempted to eat. It is recommended to be on a keto diet for at least 3 weeks to become fully fat adapted before incorporating intermittent fasting for the best results. You don’t want to overwhelm yourself with starting too many things at once, so wait a few weeks before playing around with your eating window.

If you have ever suffered from an eating disorder in the past, it may be recommended to avoid intermittent fasting. Fasting is not the same as intentionally starving yourself, but it is not worth triggering any past emotions or behaviours if you have been diagnosed with or are recovering from an eating disorder.

LISTEN TO YOUR BODY

This may be the most crucial and important tip of them all when it comes to intermittent fasting. You may have a predetermined length of time you are planning to fast, but if you are feeling truly hungry during your fasting window - EAT! Don’t force it if you’re feeling hungry, dizzy, “hangry”, have a headache or feel nauseous. How do you know if you are feeling real, actual hunger? Usually true hunger starts from within the body and travels up to the brain to cue when it is time to eat. If “hunger” starts in your mind first with thoughts or mental chatter about food but you do not feel anything physically, you are likely not actually hungry.

A quick trick to test your true hunger is to drink a big glass of water and wait. It often happens that dehydration can be the culprit of hunger cues, not actual hunger. Sometimes, your stomach may even be growling, but your mind knows you’re not hungry. Chug a bunch of water, wait for 20-30 minutes, and if you are still feeling a strong sense of hunger then consider breaking your fast and eating.

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INCREASE YOUR FASTING WINDOW SLOWLY

If you are new to the concept of intermittent fasting it’s probably not wise to jump right in with a big, 3 day fast. Simply start by setting a fasting window and eating window that works for you. Or just try skipping a meal like breakfast, then eat whenever you get hungry for lunch. Be aware that your body will take time to adjust to your new eating schedule, and be mindful of true hunger cues vs cravings. Another great tactic is to mentally “close your kitchen” after you’ve finished your final meal of the day to eliminate any late night snacking or desserts. Slowly increase this window over time, always being mindful of your hunger cues and listening to your body.

YOU DON’T HAVE TO FAST EVERY DAY 

Just because you intermittent fast most days, doesn’t mean you necessarily have to do it every single day. Do whatever works best for your schedule, and lifestyle. Maybe you only do IF Monday-Friday, and are more lenient on weekends. The most important thing is to do whatever feels best for you, that you can actually commit to, and stick with over time. 

TRY DIFFERENT TYPES OF FASTING

There are multiple different types of intermittent fasting that you can try and incorporate into your lifestyle. Skipping meals such as breakfast and simply eating when you get hungry for lunch is a great first step and easy way to introduce intermittent fasting into your keto weight loss approach. 

The most common type of intermittent fasting is to establish a set Fasting Window and Eating Window. For example, 16:8 means you fast for 16 hours of the day, and only eat food within your 8 hour eating period. Other common times are 18:6, and 20:4.  It’s important to note that your sleeping hours count towards fasting hours too!! Once again, the most important factor is listening to your own body, and doing what feels best for you, and works with your lifestyle and schedule.

The final way to incorporate intermittent fasting is by extended fasts. Extended fasts typically range anywhere from 24-48 hours, but can even be upwards of 60-72 hours in length. The main benefits of longer fasts is autophagy. This is essentially a process where your cells have a chance to clean up and remove any damaged proteins and toxins, and eliminate them. Autophagy has been linked to slowing the aging process and decreasing or reversing some disease.

ELECTROLYTES & WATER

Water and electrolytes are both an essential part of living a healthy ketogenic lifestyle. Carbohydrates hold onto water in the body. When we restrict the amount of carbohydrates we consume, water is excreted more readily, and often important electrolytes such as sodium and potassium go with it. Dehydration is the most common side effect of keto, so ensuring you drink lots of water is a non-negotiable. Intermittent fasting may actually help increase your water intake as you are more likely to sip away during your fasting window, instead of reaching for a snack! Supplementing with electrolytes is essential on keto and during extended fasting periods to maintain balance and feel our best.

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DO NOT USE INTERMITTENT FASTING AS PUNISHMENT

Intermittent fasting is a helpful tool that can help you achieve your weight loss goals. By limiting the amount of time during the day that you consume foods may automatically decrease your caloric intake. That being said, it should never be used as a way to punish yourself for overeating. It should never be used as a negative compensatory behaviour. If you’ve indulged in some extra calories or carbs, do not use any type of intermittent fasting or extended fasting to “fix it”. Simply take note of what may have triggered a binge, how you can prevent it in the future, forgive yourself, and move on. Resume your regular eating and fasting windows, and keep moving forward toward your goals.

I have personally lost 40+lbs and maintained it for nearly 3 years using both keto and intermittent fasting successfully. If you want to learn more about how I may be able to help you lose weight and maintain it using a holistic - mind, body, spirit approach to a ketogenic diet, learn more at theketolisticcoach.com/workwithstephanie. Or you can click here to join the FREE Facebook group KETO WEIGHT LOSS FOR WOMEN full of like-minded, keto supportive women.

6 TIPS FOR DRINKING ALCOHOL ON KETO

There seems to be some confusion if not down-right controversy regarding drinking alcohol on a ketogenic diet. First off, can you drink alcohol on keto? Technically, YES...but there’s a catch. Before pouring yourself a glass, or grabbing a pint at the pub, let’s go over some practical information, tips and tricks to ensure you have all the information you need to enjoy some cocktails, AND stay in ketosis. As always, please drink responsibly and NEVER drink and drive. CHEERS!

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If it’s unrealistic to cut out booze completely on your keto journey, you should at least have a solid plan! Below are 6 Tips for Drinking Alcohol on Keto:

WHAT TO DRINK

There are many different drinks you can consume on keto, but just like with food - carbs count and sugar should be avoided. When it comes to choosing what type of alcohol to drink on keto, spirits or “straight-up liquor” is the best choice. Vodka, Gin, Rum, Tequila or Whiskey all contain 0 net carbs and minimal calories. If you’re not into shots of hard liquor, or drinking it “on the rocks” (*personally tries not to gag even thinking about it*) then you must be mindful of mixers. Craft cocktails often contain simple syrups, or fruit juices full of sugar. Soda water with fresh citrus, fresh herbs, or water enhancers are a great option, as well as diet sodas.

For the wine drinkers out there, rejoice! You can still consume wine in moderation on keto, but you must be vigilant about your wine selection. Most wines still contain some residual sugars leftover from the production process - wine is made from sugary grapes, after all! Stick to dry wines like Merlot, Cabernet Sauvignon and Chardonnay. Sparkling wines marked with “Brut” also tend to be low in sugar. Avoid all dessert wines, and higher sugar wines like Shiraz and Zinfandel. Carb counts can range anywhere between 1-5g net carbs per glass, even for dryer wines, so do your research ahead of time if possible. Another great tip is to add soda water and make a wine spritz to lower the carb and calorie count, while still enjoying a refreshing drink.

Low carb beers are also an option in moderation. Some people may describe the taste as “beer flavoured soda water”, but HEY - you’ve got goals to achieve and sipping on heavy stouts and craft beer isn’t going to get you there! Once again it is important to do your research ahead of time to select the lowest carb and calorie count as possible. Most low carb beers range between 3-5 net carbs per serving, so being mindful of quantity is also important.

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TRACK WHAT YOU DRINK

If you’re serious about losing weight and reaching your goals, tracking what you drink is just as important as tracking your food macros. It can be extremely an eye-opening process to truly know how many carbs and calories you are consuming just from alcohol alone. It can help increase your awareness to ensure you practice moderation, and keep you moving forward with your weight loss goals.

ACCEPT THAT ALCOHOL WILL SLOW DOWN WEIGHT LOSS

Drinking alcohol on keto will not ruin all of your progress, but it will slow it down. Your body treats alcohol like a toxin that it wants to get out of its system A-SAP. What that means is, it will redirect ALL of its effort to burn through the booze, before it will go back to burning fat from your body. So while you can technically enjoy a glass of wine per day if it fits into your macros, you will also be stalling your weight loss potential on a daily basis too. Until that alcohol has been eliminated from your system, your weight won’t budge. It’s best to reserve alcohol for special occasions or a once in a while treat if your main priority is healthy weight loss.

YOUR TOLERANCE MAY BE LOWERED

It is imperative to be aware that living a keto lifestyle can lower your tolerance to alcohol. Without all the higher carb foods in your diet to slow down the absorption of alcohol, it may hit you harder and faster than you’re used to. You definitely need to be careful that you may be intoxicated with less alcohol than expected, especially if you plan on driving. It has been noted that even when you have not had much to drink, the ketones in your breath can make you blow over in a breathalyzer as well. Be mindful, be cautious, and drink safely in moderation.

YOUR HANGOVERS MAY BE WORSE

The importance of water on a ketogenic diet can not be emphasized enough. Carbs hold onto water, and when we limit them on keto we increase fluid loss and urination. So naturally, it makes sense that when you consume alcohol you are even more likely to become dehydrated and experience electrolyte imbalance causing more severe hangovers. Drink a glass of water between every alcoholic drink if possible throughout the night. But your absolute best bet to ward off any hangover potential is to drink electrolytes right before bed.

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HAVE KETO-FRIENDLY FOODS READY

Drinking alcohol often lowers our inhibitions making it more difficult to resist any high carb temptations. In some people, alcohol may also trigger cravings which combined with the lowered inhibitions can lead to binge-eating on carbs. Before you drink, make sure you’re stocked up on some keto snacks and foods that will keep you on track. As mentioned above, be sure to also prepare a satisfying keto friendly meal that can help fix any potential hangover, without relying on any greasy or sugary carbs.

There’s nothing wrong with enjoying some drinks from time to time on keto, especially if it helps keep keto sustainable for you long term. Just be sure to drink safely, responsibly, and understand there may be some unwanted consequences like bad hangovers and slowed weight loss. If you want help with practical and customized keto coaching that suits your lifestyle and will get you the results that you deserve, reach out to me at theketolisticcoach.com to learn more.

WHY SELF SABOTAGE IS RUINING YOUR KETO WEIGHT LOSS

Let’s try this scenario on for size…

You wake up on Monday morning and your clothes feel a bit snug, your face is a bit puffy, and you feel tired and sluggish. 

You vow to yourself that “This is it. NO MORE. I want to look and feel my best, and I am determined to do it this time.”

So you strictly follow your diet all week, track your macros, drink all the water, and even get in some exercise.

By Friday you’re feeling leaner, your clothes fit better, you have more energy, and you’re feeling so proud of yourself for everything you accomplished.

You’re just buzzing for the weekend and feel so good that you celebrate with a glass of wine or two. No big deal. 

You make it through most of Saturday unscathed, until your family wants pizza for dinner. Sure, why not. You’ve done so well all week, you deserve a treat. Then after dinner out comes the ice cream, and you figure at this point you’ve already had the pizza, so what’s a little ice cream going to hurt.

By Sunday the food floodgates have opened, and you eat whatever you want with no moderation because “you’ve already screwed up this much, you might as well”. 

And then we tell ourselves once again that “successful diets always start on a Monday”. 

And around, and around we go.

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Or maybe you’re on track for most of the day and totally blow it with desserts or late night snacking. Or maybe you stay on track for months, but go off plan for a holiday or special event that spirals into weeks of self sabotage despair. Whether it’s full blown carb binges, or just overeating keto foods you KNOW you are sabotaging your efforts.

Sound familiar? YOU ARE NOT ALONE! It does not make you a bad person, it makes you a human with deep seated thoughts and behaviours around food just like the majority of us!

“Self sabotage” is a mindset issue where we make choices that go against our own values, morals and goals. It totally contradicts what we know is best, and often sadly - what we actually want for ourselves.

So WHY do we self sabotage if it goes against what we truly desire?

• We put ourselves in tempting situations then underestimate the challenge, and overestimate our self control.

• We tell ourselves that “tomorrow will be different” without actually implementing any changes that will warrant a different outcome.

• We think having willpower will be enough to pull us through.

• We expect weight loss results quickly, and if it doesn’t happen quickly enough we feel like the whole thing is pointless.

• We don’t believe we are worthy of being healthy or losing weight, so we subconsciously find actions and behaviours that will prove those beliefs to be true. 

• We have an “all or nothing” mentality surrounding food.

• We strive for perfection, and if something goes wrong we make a bad situation worse.

• We reward ourselves with food instead of other things that bring us joy.

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How to stop self sabotage.

The good news is that we can overcome self sabotage and work towards our goals and what we want to achieve.

Acknowledge the cycle exists. By seeing it for what it really is we have a better chance of catching it before it starts, and stopping the merry-go-round of disappointment and self-loathing. 

Be extremely honest with yourself. When we develop a strong sense of self awareness we can start to unravel the reasoning behind our behaviours. Try journaling on how you’re feeling and why you’re feeling that way when the urge to implode begins. What is the pattern that emerges? What is the behaviour that follows? What will happen if nothing changes? What will happen if something does change? At the end of the day, no one will care about your goals more than you will. So it’s time for some tough self-love to call yourself out on the BS in order to move forward.

Take a serious look at your habits. Habits are behaviours that occur most of the time. They are often subconscious and automatic without even giving it any real thought. Are particular things triggering the desire to sabotage? Do certain places, people or circumstances cause you to go off plan? What can you replace that habit with that will yield a different result?

Set up your environment for success. If you don’t plan to succeed, you are more likely to set yourself up for failure. Keep unhealthy tempting foods out of your house and replace it with healthier options more aligned with your goals. Plan your meals in advance. Prep meals or protein so when you get home after a long day you aren’t reaching for the junk food, or your phone to order delivery.

Seek positive support. When we talk about our struggles it may be to people that don’t understand, or are not on the same page as you and your goals. Find someone that will be willing to support you, lovingly call you out when necessary, and hold your hand when needed.

If you are tired of struggling on your own, just know that I am here to help you. You can download the free Daily Keto Habit Checklist to start building habits that takes the option to self sabotage completely off the table. Working with a coach can help hold you accountable, and hold your dreams for you when you feel like they’re impossible. I can help you build sustainable, healthy habits while addressing and overcoming issues with food to end the self sabotage cycle for good. To learn more or connect go to theketolisticcoach.com.