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Dangerous Bariatric Surgery Risks And Complications That May Surprise You


Bariatric surgery is one of the most reliable ways you can lose a significant amount of weight in a short period of time. Before you start the process of getting weight loss surgery, there are some Bariatric Surgery Risks you should be aware of if you’re considering one these weight loss surgical procedures. Any surgery comes with risks, even if they are just related to anesthesia and infection. Weight loss surgery is no exception. However, there are some special Bariatric Surgery Risks that you should be aware of prior to deciding if it’s right for you. This guide covers some of the different Bariatric Surgery Risks.

1) Risks Associated with Any Surgery;Other than the risks associated with having a general anesthestic, there are other problems that can arise after a major surgical procedure. Blood clots in the legs are a serious concern for anyone who has had a major surgery, but blood clots are one of the worst bariatric surgery risks. Patients have restricted movement after weight loss surgery, so blood clots may build up in the legs and travel up to the lungs, blocking their ability to take in oxygen. There is also the chance of an infection developing inside the surgical cut, especially if the wound is not properly cared for. While these are short-term Bariatric Surgery Risks, blood clots have the potential to cause long-term health concerns, especially if the blood clot triggers a severe heart attack or stroke.

2) Malnutrition Due to Small Stomach Size:Malnutrition is one of the most common bariatric surgery risks because the post-surgery stomach is too small to hold a full meal. Patients who have undergone irreversible weight loss surgery procedures will need to be vigilant about malnutrition for the rest of their lives. Fortunately, you can combat malnutrition by taking vitamins and other supplements every day. Regular blood monitoring to check vitamin and mineral levels will also help prevent malnutrition. However, the vertical sleeve gastrectomy procedure has the least serious bariatric surgery risks and rarely results in malnutrition. In fact, patients who can’t undergo other procedures often receive the vertical sleeve gastrectomy.

3) Problems Absorbing Nutrients in the Digestive Tract:Some weight loss surgeries that alter the digestive tract may result in very severe protein and vitamin deficiencies that can be fatal if left untreated. The more complicated a procedure is, the worse the bariatric surgery risks become. The Roux-en-Y and the biliopancreatic diversion with duodenal switch are two classic examples of procedures that can cause absorption issues in the digestive tract. The biliopancreatic diversion without the duodenal switch is another procedure known to cause nutritional deficiencies. Of the three surgeries, the biliopancreatic diversion without the duodenal switch is the riskiest. In fact, the biliopancreatic diversion without the duodenal switch is rarely performed due to the chances of developing a serious nutrient deficiency. Vitamin and protein deficiencies caused by an inability to properly absorb nutrients can lead to severe complications such as heart failure and dementia. Fortunately, taking vitamins and other supplements does cut back on your chances of experiencing these Bariatric Surgery Risks.

4) Osteoporosis and Weakened Skeletal Structure: Calcium deficiencies are usually associated with procedures that change the way the digestive tract absorbs nutrients. In some cases, a calcium deficiency may result in a stooped back and brittle bones. Medication is often required to prevent worsening symptoms. In rare situations, patients who receive weight loss surgery may develop osteoporosis. Osteoporosis is a permanent, potentially life-threatening bone disease that results in significant bone degeneration, leading to bones that are easily broken and fractured. Patients who suffer from obesity are at an even greater risk due to the extra weight on the skeletal structure.

5) Excess Skin after Significant Weight Loss:Even though having an excessive amount of loose skin is not one of the life-threatening Bariatric Surgery Risks, it can be very uncomfortable, especially if you cannot have it removed. When someone loses a massive amount of weight in a short period of time, the skin may not be able to spring back to its original form. Excess skin is almost unavoidable for patients who have had weight loss surgery. Fortunately, in cases where excess skin is hampering your quality of life, you may be able to have it surgically removed.

6) Long-Term Intolerance to Food:In some cases, during the bariatric surgery recovery time, you develop long-term nausea that causes an intolerance to food. Some patients are unable to eat without vomiting or experiencing severe nausea. In some cases, the patient may need to be hospitalized to avoid malnutrition, one of the most common and severe risks. This is one of the most uncomfortable long-term bariatric surgery risks, and there is no way to tell prior to surgery if it will happen to you. Fortunately, there are medications that reduce nausea and make it possible to enjoy food again.

Ways To Prevent Deadly Mistakes With Bariatric Gastric Bypass Surgery


Are you considering to have bariatric gastric bypass surgery? Bariatric surgery is recommended for people who suffer from obesity and are struggling to lose weight. Most surgeons won’t perform surgery on patients unless they have a BMI of over 40 or people who have a BMI of 35 who have serious coexisting medical conditions such as diabetes. The surgery isn’t a quick fix to lose weight and patients who want to have the surgery, have to go through a series of evaluations including counseling to help them overcome any bad habits or mental obstacles.

The bariatric gastric bypass surgery isn’t a quick fix to lose weight and patients who want to have the surgery have to go through a series of evaluations including counseling to help them overcome any bad habits or mental obstacles. You will have to overhaul your lifestyle to lose the weight and keep it off once you reach your goal.There are several different types of bariatric surgery available, and your doctor will help you determine which option is best suited for you. Your surgery is just the beginning of your weight loss journey and here is a guide to help you keep you from preventing these typical mistakes that bariatric gastric bypass surgery patients tend to make after surgery.

Disclosure: I am not a doctor or health care professional. This post is for informational use only. Please contact your bariatric surgeon or health care provider if you have any questions about your surgery or weight loss journey. This post may contain affiliate links.

NOT EXERCISING:Diet is only a small portion of your daily routine that you are going to have to overhaul in order start losing the weight after bariatric gastric bypass surgery. The Centers for Disease Control (CDC) recommends at least 150 minutes or more of physical activity per week. If you don’t have an exercise program in place before your surgery, you will need to will need to come up with an exercise plan. Your exercise plan needs to be reasonable and something that you can physically do after you have been given permission from your doctor, at your follow-up appointment, to start exercising.

Make sure that you find several different types of activities that are enjoyable to you so that you are more likely to stick with it. Don’t be afraid to try new exercises too. Even if you don’t go to the gym on a regular basis, there are plenty of programs that you can do at home such as yoga, walking, Zumba, aerobics, bike riding, etc.If you aren’t currently exercising, don’t worry about the total time at first. Instead, focus on moving and working your way towards exercising 150 minutes or more a week.

NOT FOLLOWING UP WITH YOUR SURGEON;It is so important that you continually follow up with your surgeon on a regular basis after you have your bariatric gastric bypass surgery. Most reputable doctors have a team in place to help patients with any questions, problems, or support before and after your bariatric gastric bypass surgery. Don’t be afraid to reach out to them. Also, some clinics even offer ongoing group support. Having a support network can be vital especially if you have fallen off the wagon or you don’t have the motivation any longer.

DRINKING ALCOHOL:Most surgeons will recommend that patients stop consuming alcohol after they have bariatric gastric bypass surgery due to changes in the way your body will metabolize the alcohol. The alcohol will be absorbed more quickly, and it is likely to be more potent too. Even if you don’t drink very much, an alcoholic beverage could potentially cause you to have a higher blood alcohol level very quickly and maintain that level for longer periods of time. Excessing alcohol consumption can lead to an addiction or dependence.Plus, alcoholic beverages contain empty calories. Empty calories lack proper nutrition. It can also derail your weight loss efforts or even cause you to gain weight if you consume alcohol on a regular basis. Don’t be afraid to reach out for help, if you need help overcoming a potential alcohol addiction.

SNACKING TOO MUCH:It is important to develop a new routine that includes three small meals and one snack per day. Most patients struggle with snacking more after they have had bariatric gastric bypass surgery. Patients are used to eating larger meals and no longer can consume a significant number of calories at one time.

NOT EATING ENOUGH PROTEIN:You should aim to eat 60 grams or more of protein throughout the day. Most doctors recommend that you aim to eat 20 grams of protein at each meal. Eating ample amounts of protein will help you feel full and satisfied between meals.

GETTING PREGNANT TOO SOON AFTER bariatric gastric bypass surgery:Women who are considering bariatric gastric bypass surgery should avoid getting pregnant for 12 to 18 months after their surgery. Waiting will ensure that you get down to a healthy weight and make sure that you are at a stable weight. Being at a healthy weight can make conceiving easier. Plus, your nutrition will be limited too. Do make sure that you are using a reliable form of contraceptives such as the barrier method, spermicide, or an IUD.  If you do get pregnant, you need to contact your bariatric surgeon and work in close collaboration with your obstruction to ensure that you and the baby are getting adequate nutrition.

DRINKING ENOUGH WATER:It is super important that you drink 64oz of water every day to avoid dehydration, kidney stones, constipation, or other complications. Make sure that you stop drinking 15 minutes prior to eating your meals and wait 30 minutes after a meal to resume. If you are drinking with your meals, it will cause you to get full very quickly and with a limited amount of space in your stomach it can cause you to undereat or have problems with malnutrition.

TAKING YOUR VITAMINS:It is super important to ensure that you are getting the right nutrients after you have bariatric gastric bypass surgery. Your surgeon will tell you which supplements that he/she prefers you to take. Most surgeons recommend that you take a multivitamin, calcium supplement, and vitamin D.

NOT TAKING CARE OF YOUR MENTAL HEALTH:It is important that you take care of your mental health. Most people who are obese have an addiction to food and when you take away one addiction, it is natural for you to potentially pick up a new habit. If you find yourself struggling with your addiction, you should seek help from a professional. bariatric gastric bypass surgery isn’t a quick fix but it can help you regain your life back and help reduce your risk of heart disease, diabetes, and other complications. I wish you luck on your surgery and I created this guide to help ensure that your bariatric gastric bypass surgery is successful.

The Hungry Girl’s Guide to Keto: Ketogenic Diet for Beginners + 7 Day Meal Plan


If you’re looking for a way to lose weight without starving yourself, then a ketogenic diet is a healthy way to do it. I lost over eighty pounds on the keto diet, and I’m telling you if a forty-year-old mother of three can do it you can too! The ketogenic diet is legit. It’s not a fad or a trend despite what Instagram hashtags may lead you to believe. And you know what? It’s not a vanity thing either. Yes, you’ll shed massive amounts of weight so you can fit into those jeans you can’t even look at right now in the back of your closet, but the keto diet also improves your health. Studies have proven that the ketogenic diet reduces factors for diabetes, heart disease, stroke, Alzheimer’s, and epilepsy. Which makes perfect sense since it was developed for patients with epilepsy in 1921.

My point is that the keto diet has been around a long time with an excellent track record. The fact that it was developed by a physician and is based on scientific medical facts makes it easy to trust and a little hard to understand at first. I’ll try my best to break it down for you. The ketogenic diet forces your body into a metabolic state known as ketosis. Don’t let that scare you. Ketosis is a natural metabolic state. Ketones are produced when you eat minimal amounts of carbohydrates and moderate amounts of protein. When your body doesn’t have carbohydrates to burn for energy, it burns fat. Simply put, on a keto diet, you are changing your body into a fat burning machine!


As a rule I hate rules, but you’ve got to understand a few basic concepts ok-rules-of the ketogenic diet so you don’t accidentally throw your diet off track! Or worse-end up gaining weight. Now, I want you to keep in mind that low-carb diets have appetite suppressing effects. In other words, you’re not going to be counting down the minutes until your next meal on the keto diet!


You need to limit your carbohydrate intake to 20-50 grams of carbs per day. You may be thinking that’s an awfully wide range there, Heather. And you’re right. It is a wide range because that’s an estimation. So what are you supposed to do? Average it out & hope for the best?

Um, No.

Use this Free Keto Calculator to find out exactly what your number is. I’ll wait right here while you do it! With the keto diet, 5-10% of your calories come from carbohydrates, 15-30% of your calories should come from protein, and 60-75% of your calories are derived from fat. Ready to talk food? There are so many fabulous foods on the keto diet and so many delicious ways to prepare them that you almost forget about the bread. Almost.:)



  • Alligator
  • Bear
  • Beef
  • Bison
  • Boar
  • Buffalo
  • Deer
  • Buffalo
  • Elk
  • Lamb
  • Moose
  • Pork
  • Snake
  • Veal


Pepperoni – Bacon – Hot Dogs – Deli Meat – Sausages – Salami


  • Chicken
  • Hen
  • Quail
  • Turkey
  • Pheasant
  • Duck


  • Anchovies
  • Bass
  • Catfish
  • Cod
  • Halibut
  • Flounder
  • Eel
  • Haddock
  • Red Snapper
  • Sardines
  • Salmon
  • Sole
  • Trout
  • Tuna
  • Tilapia
  • Mackerel
  • Mahi Mahi
  • Orange Roughy


  • Abalone
  • Caviar
  • Crab
  • Clams
  • Lobster
  • Mussels
  • Octopus
  • Oysters
  • Scallops
  • Shrimp
  • Snails
  • Squid


  • Chicken Eggs
  • Goose Eggs
  • Duck Eggs
  • Quail Eggs



  • Avocados & Olives
  • Blackberries
  • Blueberries
  • Cranberries
  • Lemon
  • Lime
  • Raspberries
  • Strawberries


  • Arugula
  • Asparagus
  • Artichokes
  • Broccoli
  • Bell Peppers
  • Boy Choy
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Collard Greens
  • Cucumbers
  • Eggplant
  • Endives
  • Fennel
  • Green Beans
  • Jalapeño Peppers
  • Garlic
  • Iceberg Lettuce
  • Kale
  • Leeks
  • Mushrooms
  • Mustard Greens
  • Onions
  • Peppers
  • Scallions
  • Spaghetti Squash
  • Spinach
  • Swiss Chard
  • Tomatoes
  • Turnip Greens
  • Zucchini


  • Butter
  • Blue Cheese
  • Brie
  • Cheddar
  • Cottage Cheese
  • Cream Cheese
  • Feta Cheese
  • Greek Yogurt
  • Goat Cheese
  • Half & Half
  • Heavy Whipping Cream
  • Mozzarella
  • Parmesan
  • Provolone
  • Ricotta
  • Swiss
  • Sour Cream


  • Almonds
  • Brazil Nuts
  • Cashews
  • Hazelnuts
  • Macadamias
  • Peanuts
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Sesame Seed
  • Soy Nuts
  • Sunflower Seeds
  • Walnuts



  • Pasta
  • Rice
  • Wheat
  • Oats
  • Barley
  • Rye
  • Corn
  • Beer
  • Quinoa
  • Couscous
  • Rice Flour
  • Bran
  • Buckwheat
  • Millet
  • White Flour
  • Wheat Flour
  • *Most Flours As A Rule 



  • Sodas
  • Juice
  • Sports Drinks
  • Chocolate
  • Ice Cream
  • Cookies
  • Candy
  • Fruit Juice


  • White Sugar
  • Agave
  • Brown Sugar
  • Corn Syrup
  • Coconut Sugar
  • Fructose
  • Dextrose
  • Lactose
  • Glucose
  • Honey
  • Maple Syrup


  • Canned Fruit
  • Apples
  • Orange
  • Bananas
  • Kiwi
  • Grapes
  • Peaches
  • Watermelon

NO Processed Foods! If it comes in a bag or a box it’s probably processed food which is NOT on the keto diet!


  • Bread
  • Cereal
  • Cakes
  • Chips
  • Pastries
  • Pretzels
  • Pancakes
  • Snack Bars
  • Most Sauces
  • Crackers
  • Baked Goods
  • Muffins
  • Ice Cream


Both full & low-fat milk are not allowed as they are high in carbs


Avoid All Beans, Lentils & Soybeans on the Keto Diet! 

  • No Chickpeas
  • No Baked Beans
  • No Black Beans
  • No Pinto Beans
  • No Kidney Beans
  • No Lima Beans

(*Exception for Green Beans & Peas-You can have those)


Weight loss varies from one person to another-everyone’s body is different, y’all! If you have a lot of weight to lose (like I did), you may notice more weight loss at the beginning of your diet. The average weight loss on the keto diet after the first week is usually around 10 pounds.

Now please don’t get too excited.

I’m about to bring you down.

This initial weight loss is water weight (I know, I know, weight is weight…but still…) See, the keto diet causes you to drop the water weight fast because you’re cutting your carbs dramatically. And while you may not be losing fat, this water weight loss is a good sign that your body has entered the ultimate fat burning mode: ketosis!


I’ve been in your shoes and I know starting a new diet is a challenge. There’s a lot to learn and a ton of recipes to scroll through on Pinterest! I could spend all day pinning. Moment of truth: I have. But you know what? My unhealthy obsession with Pinteresty things helped me select these recipes for you to make starting the ketogenic diet a little more manageable! I’m not going to lie to you-planning keto meals and shopping lists takes time and work!  

























1,000-Calorie 7 Day Keto Diet Meal Plan For Quick Lose Weight, 2019


When we think about losing weight as a general rule, the idea that comes to mind is the immediate reduction of calories consumed in the daily keto diet. The keto diet is called a hypocaloric diet and is gaining ground in the fitness industry amongst weight loss seekers. The concept of this weight loss option is based on a simple mathematical logic: consume fewer calories than your body will use throughout the day. The operation of this keto diet is simple, you should only pay attention to the nutritional value of the food you are going to consume. In this review of values, you must ensure that your body takes the nutrients it needs, because otherwise, you may have problems of lack of essential vitamins and minerals.

Sweets or alcoholic beverages, and unlike what is usually said, you should not substitute meals. The substitution of a meal is the most frequent mistake that can be made when you are on a keto diet because the substitution can mean that you do not satisfy hunger, or even that it is counterproductive to your initial goal. It is a very restrictive regime, and only people with a high body mass index should carry out. In addition, the time of the diet cannot be prolonged over a too long period, because it can cause physical weakness due to lack of carbohydrates.

In this article, you will know everything about the 1000 calorie keto diet as a way to lose weight without feeling week and lethargic. But, is it healthier? What are the advantages and disadvantages? What would a weekly menu look like? If you do not have time for more exercise, read on.

General recommendations:

We can not get into the 1000 calorie keto diet menu tips per day, without first talking about the care that this type of nutrition requires. Firstly, it is essential that the keto food program is recommended, supervised and authorize by a nutritionist. This is because, in addition to losing weight, you need to keep in mind the need to lose weight healthily by following a nutritious and balanced keto diet. It is well worth getting rid of excess pounds, but feeling weak and tired all the time and getting sick will not be a good idea. Such care is especially important with regard to the 1000 calorie keto diet per day when taking into consideration that the maximum reduction that a person should have in their daily caloric intake is precisely 1000 calories.

With this decrease, the body still works, however, it can make you feel tired, lacking energy and hungry, which makes the keto diet difficult to sustain. Hence, it is important to have a follow-up of a nutritional expert. Only follow the program if you have medical authorization and choose foods that satiate and nourish the body within that caloric limit. In addition, it is recommended that a 1000 calorie keto diet per day is not followed for a long period of time unless there is a medical recommendation. It is also important to make sure you drink plenty of water.

How to divide caloric intake throughout the day?

It is important to divide evenly the 1000 calories during the day’s keto meals so that your body feels satisfied throughout the day and you can avoid getting tired, lacking energy and feeling hungry. For those who consume the three main meals (breakfast, lunch, and dinner) and make two more snacks during the day, the recommendation is to consume ¼ of the daily caloric intake in each of the main meals and divide the remaining ¼ between snacks.

With the 1000 calorie keto diet a day, the division looks like this:

Breakfast: 250 calories;
Lunch: 250 calories;
Dinner: 250 calories;
Snack 1: 125 calories;
Snack 2: 125 calories.

The division serves as a basis for the distribution of calories throughout the day, however, it can be altered depending on the number of snacks you choose to make or the foods that make up each meal. The distribution of nutrients can vary according to the type and purpose of your keto diet, but it should be done with the help of a nutritionist, who will also help you select the right foods for each meal.

Keto Diet Meal Plan

In this day and age, everyone is always concerned about their size and weight. It’s a rather bothersome fact, but we all know that it is healthier and appealing to be slim and in shape. Something that many people don’t know is that the appearance of your body depends mainly on what you eat, and less on how active you are in terms of working out, etc. However, with all the different types of keto diets you read about in magazines, books or articles and hear about on TV, it can become pretty confusing to know which weight loss methods is truly the most effective to blast off the fat and look your absolute best. That’s why we’ve come up with this 1000 calorie keto diet meal plan that you will need to follow only for a mere week to get you started on the right track.

1000 Calories Quick Weight Loss Meal Plan For One Week


A 1000 calorie diet plan will help you lose weight fast. You might want quick weight loss because you have an important date coming up like a wedding or maybe summer is on its way and you need to lose a few extra pounds of fat. These are only a few possible reasons you might want to go on a 1000 calorie diet menu for one full week. I’m sure you have your own! The following plans are very low calorie and you should not follow low-calorie diets for too long.  One week should be okay. Make sure you drink lots of water on this diet.

Below we provide a 1000 calorie diet plan with 7 days of possible menus.

All portion calories counts are approximate. Where the menu calls for a potato, for example, or an apple, always choose a smaller size. Same goes for meat and eggs.

Day 1


  • Upon rising drink one big glass of water with lemon (6)
  • 1 large boiled egg (100)
  • 1 piece whole grain toast (80)
  • 1 tsp. margarine (33)


  • 1 medium apple (95)


  • Mixed green salad with 1/4 cup red pepper (6)
  • 1/4 green pepper (6)
  • 1/2 cup chopped tomato  (19)
  • 1/4 chopped mushrooms (5)
  • 1/4 cup chickpeas (68)
  • 2 tbsp low-fat low cal dressing of your choice (80)
  • 1/2 cup low-fat cottage cheese (80)


  • two crackers (50)
  • 1 oz low-fat cheddar cheese (50)
  • 1 cup grapes (96)


  • 1 small chicken breast (120)
  • 1/2 cup brown rice (110)
  •  steamed vegetable of choice (60)

Day 2


  • On rising drink one large glass lemon water (6)
  • 1 cup Wheaties or similar breakfast cereal (110)
  • 1 cup low-fat skim milk (86)
  • 1 cup sliced strawberries (50)


  • 1 large orange (86)


  • Turkey or chicken sandwich
  • 4 thin slices deli low-fat turkey or chicken (46)
  •  two slices whole grain bread (160)
  • 2 pieces lettuce (2)
  • 2 tomato slices (5)
  • 1 tbsp. spicy mustard (4)
  • 1 medium pear (95)


  • 1 cup low-fat/low cal yogurt (100)
  • 1 cup berries your choice mixed in (80)


  • Steak and veggie stir fry
  • 2 oz. steak cooked and chopped in pieces (150)
  • 1 cup bean sprouts (31)
  • 1/2  red pepper (20)
  • 1/2  green pepper (20)
  • glove garlic (4)
  • 1/2 onion saute veggies (20)

Note: all 7 days of the 1000 calorie diet plan are approx. 1000 calories give or take.

Day 3


  •  large glass of lemon water (6)
  • 1 cup mixed fruit (100)
  • 1/2 cup cottage cheese (90)


  • 1 fruit (80)
  • 1 low-fat string cheese (100)


  • 1 cup vegetable soup (160)
  • 4 plain crackers crushed into soup(100)
  • 1 small banana (90)


  • 1 cup grapes (60)


  • 2 ounces baked halibut (80)
  • with 1/2 lemon juice (6)
  • 1 small baked potato (85)
  • 1 tbsp. sour cream (30)
  • chopped garlic, onions and spinach sautéed in 1 tbsp butter (50)

Day 4


  • lemon water (6)
  • 1 medium scrambled egg (100)
  • 1 tbsp. margarine for cooking (45)
  • 1 piece whole grain toast (80)
  • 1 tsp. margarine for toast (33)


  • 1/4 cup almonds or nuts of choice (136)
  • carrot and celery sticks with a little dip (80)


  • 3 oz. tuna sandwich (98)
  • 1 tbsp. mayo (30)
  • 2 tbsp. chopped onion (4)
  • 2 pieces whole grain bread (160)
  • 2 leafs lettuce (2)


  • 1 cup air popped popcorn (30)


  • 2 ounces lean ground beef patty (200)
  • 2 tbsps. onions to add to beef (4)
  • 1 cup steamed cauliflower (92)
  •  mixed green salad 1 tbsp. salad dressing your choice (40)

Day 5  of the 1000 calorie diet plan


  • large glass lemon water (6)
  • 1/2 cup oatmeal (75)
  • 1 tbsp. raisins (20)
  • 1 apple (80)


  • 2 berry smoothie


  • 3 cups chef salad (30)
  • topped with 1 boiled egg sliced (90)
  • 2 oz cooked chicken (135)
  • 1 tbsp. sunflower seeds (50)
  • 2 tbsp. salad dressing of choice-low calorie  (60)


  • 1 cup fruit salad (75)


  • 1 small pork chop baked (120)
  • broccoli (30)
  • 1 oz. cheddar for melting on top of broccoli (110)

Day 6

  • Breakfast
  •  large glass lemon water (6)
  • 1 omelette
  • 1 egg (90)
  • 2 tbps. diced onion (4)
  • 2 tbsp. c. diced green pepper (4)
  •  1/4 c. diced ham(90)
  • 1 oz. cheddar cheese for melting in omelette (50)
  • 1/2 piece whole grain toast (40)
  • 1 tsp. margarine (33)


1 cup grapes (60)


  • 2 oz. cooked chicken (65)
  • 2 pieces whole grain bread (160)
  • lettuce (10)
  • salt and pepper to taste


  • 1 cup melon cubes (60)


  • Chicken cacciatore  -I small chicken breast with 1/2 cup sauce (250)
  • over 1/2 cup of egg noodles (110)
  • 1 fruit (80)

Day 7


  • large glass lemon water (6)
  • 1/2 grapefruit (50)
  • 1 piece toast (80)
  • 1 tbsp. peanut butter (90)
  • 1 tsp. jam (30)


  • 1 low-fat granola bar (100)


  • 1 small vegetable pizza slice (250)
  • small caesar or chef salad (50)
  • 2 tbsp. dressing  your choice (80)


  • 1 fruit (80)


  • 1 cup spaghetti cooked (220)
  • 1/2 cup  tomato based spaghetti sauce (meatless)
  • (110) 1 garlic toast (80)

Keto Pound Cake


This basic keto pound cake has the perfect blend flavors. It’s just enough lemon and vanilla to add a nice layer of added flavor to this standard cake.

Don’t care for lemon extract? Just replace the lemon extract with more vanilla extract, or use another extract. The beauty of this recipe is that it is easily adaptable and you can change the flavors to suit your own tastes. Sometimes I’ll use only vanilla extract in place of lemon, or use butter extract with the vanilla extract. When I’m really in the mood I’ll toss in some berries before baking.

The texture of this pound cake is very dense and rich. I don’t doubt that you’d be able to easily fool someone who is not following a keto diet plan. It tastes just like a flour-based pound cake. It’s sweet enough without being overly sweet. If you want to add some more sweetness to the loaf, I’d suggest a very small amount of stevia instead of adding more erythritol.

This pound cake freezes well whole or in individual slices. Personally, I find it easier to slice the bread before freezing. That way, whenever I’m in the mood for a last minute dessert I can just take this out of the freezer. I like to let it thaw out on the counter for a couple of hours. There is no need to put in the microwave.


Pound cake

  • 2 ½ cups almond flour
  • ½ cup unsalted butter softened
  • 1 ½ cups erythritol
  • 8 whole eggs, room temperature
  • 1 ½ teaspoons vanilla extract
  • ½ teaspoon lemon extract
  • ½ teaspoon salt
  • 8 ounces cream cheese
  • 1 ½ teaspoons baking powder


  • ¼ cup powdered erythritol
  • 3 tablespoons heavy whipping cream
  • ½ teaspoon vanilla extract


1. Preheat oven to 350°F. Toss in room temperature butter, softened cream cheese, and erythritol into a mixing bowl.

2. Cream together the butter and erythritol until smooth. Then, add in softened chunks of cream cheese and blend together until smooth.

3. Add in the eggs, lemon extract, and vanilla extract in with the blended ingredients. Blend with a hand mixer until smooth.

4. In a medium-sized bowl: mix together the almond flour, baking powder, and salt.

5. Slowly add in the ingredients from the medium-sized bowl into the batter. Use a hand blender to blend the clumps until very smooth.

6. Pour batter into a loaf pan.  Bake for 60 – 120 minutes at 350F or until smooth in the middle when tested with a toothpick.

7. If creating a glaze: blend together the powdered erythritol, vanilla extract, and heavy whipping cream until smooth. Wait until the pound cake is fully cooled from the oven before spreading the glaze on top.

The Preparation

Pound cake

  • 2 1/2 cups almond flour
  • ½ cup unsalted butter, softened
  • 1 1/2 cups erythritol
  • 8 eggs, room temperature
  • 1 1/2 tsp. vanilla extract
  • 1/2 tsp. lemon extract
  • ½ tsp. salt
  • 8 oz. cream cheese
  • 1 1/2 tsp. baking powder


  • ¼ cup powdered erythritol
  • 3 Tbsp. heavy whipping cream
  • ½ tsp. vanilla extract

The Execution

  1. Preheat oven to 350°F. In a large mixing bowl, toss in room temperature butter, softened cream cheese and erythritol.
  2. Cream together the butter and erythritol and until smooth. Then, add in softened chunks of cream cheese and blend together until smooth.
  3. Add in the eggs, lemon extract, and vanilla extract in with the blended ingredients. Blend with a hand mixer until smooth.
  4. In a medium sized bowl, mix together the almond flour, baking powder, and salt.
  5. Slowly add in the ingredients from the medium sized bowl into the batter. Use a hand blender to blend the clumps until very smooth.
  6. Pour batter into a loaf pan. Bake for 60 – 120 minutes at 350F or until smooth in the middle with a toothpick.
  7. If creating a glaze, blend together the powdered erythritol, vanilla extract and heavy whipping cream until smooth. Wait until the pound cake is fully cooled from the oven before spreading the glaze on top.

How to Cook Perfect Crispy Bacon in the Oven


I like to think one of the main reasons we switch over to a ketogenic diet is not for losing weight or living a healthier lifestyle, but for the love of the glorious bacon, we get to eat all the time. Don’t get me wrong, losing weight and living healthy is great, but not as great as the first taste of bacon you get in the morning on a daily basis!

Being as I consume bacon so often, I was starting to get tired of the same old pan-fried, semi-dry and sometimes soggy mess that ends up coming out. I started experimenting with oven cooking the bacon, and granted it is a lot better – it wasn’t perfect.

Adding a small pool of water around your bacon will help the meat stay tender and juicy while the fat and edges of the meat get to crisp perfection.

You might be asking: What do I do with all the bacon grease that’s laying on that baking sheet? Save it for next time. Instead of using water, use the extra bacon fat. Baking bacon in bacon drippings? I think that’s an instant win.


  • Bacon
  • Bacon
  • Bacon

Wait, did I remember to say bacon?


1. Preheat your oven to 400 degrees.

2. Get a cookie sheet that’s laying around and put some foil over it.

3. Lay down your strips of bacon in a neat row, so they are just about touching each other on each side.

4. Pour 1 cup of water over the bacon – try to distribute it evenly.

5. Put your bacon into the oven for 20 minutes. Yes, it takes a long time – but it’s well worth the wait.

6. Keep waiting.

7. Jeez, how long is this going to take!? I want my bacon already!

8. Oh good it’s finally done! Take your bacon out and observe that beautiful pork.

9. Transfer that bacon over to a paper towel to drain excess grease and ensure maximum crispiness.

10. Put this stuff on anything and everything!

Keto Lemon Poppyseed Muffins


If you love the taste of lemon and poppy as I do, then you’ll be an instant fan of these muffins. They’re so fast and easy to make and store (and freeze) well for a perfect breakfast throughout the week. Plus, they’re only 1.73g net carbs per muffin so you won’t have to feel guilty when you’re in a rush and need to leave the house.

I highly suggest popping them in the microwave for 15-20 seconds to warm through, slice in half, and place a pad of butter between them. Just for that extra kick of keto fat in the morning!

One of the great things about these is the texture when they’re fresh. The bottoms crust up really well and add just a little bit of extra crunch when they come out of the oven. You could easily whip up a quick cream cheese frosting that these would definitely stand up against, too, if you want a dessert.

Don’t forget to try out these Lemon Poppyseed Souffles either – they’re just as flavorful and a tasty, light dessert to serve when guests come over! Let me know how you like them both in the comments below.


  • ¾ cup almond flour
  • ¼ cup golden flaxseed meal
  • 1/3 cup erythritol
  • 1 teaspoon baking powder
  • 2 tablespoons poppy seeds
  • ¼ cup salted butter, melted
  • ¼ cup heavy cream
  • 3 large eggs
  • Zest of 2 lemons
  • tablespoons lemon juice
  • 1 teaspoon vanilla extract
  • 25 drops liquid Stevia


1. Pre-heat oven to 350F. In a bowl, use a fork to combine the almond flour, flaxseed meal, erythritol, and poppy seeds together.

2. Stir in the melted butter, eggs, and heavy cream until smooth, ensuring no lumps are in the batter.

3. Once smooth, add in the baking powder, liquid stevia, vanilla extract, lemon zest, and lemon juice. Mix thoroughly until well combined.

4. Measure the batter out equally between 12 cupcake molds. You can use silicone cupcake molds(much easier to remove after baking), or you can use a normal muffin pan.

5. Bake for 18-20 minutes or until slight browning appears. I prefer to bake on the higher side to get the nice crust on the bottom.

6. Remove from the oven and let cool for about 10 minutes on the counter.

7. Slice and serve! They taste fantastic sliced in half with a pad of butter between the muffins. Great for eating with your morning coffee!

The Preparation

  • ¾ cup almond flour
  • ¼ cup golden flaxseed meal
  • 1/3 cup erythritol
  • 1 teaspoon baking powder
  • 2 tablespoons poppy seeds
  • ¼ cup salted butter, melted
  • ¼ cup heavy cream
  • 3 large eggs
  • Zest of 2 lemons
  • 3 tablespoons lemon juice
  • 1 teaspoon vanilla extract
  • 25 drops liquid Stevia

The Execution

  1. Pre-heat oven to 350F. In a bowl, combine almond flour, flaxseed meal, erythritol, and poppy seeds together.
  2. Stir in the melted butter, eggs, and heavy cream until smooth. Then add the baking powder, vanilla, stevia, lemon zest, and lemon juice. Mix again until well combined.
  3. Measure the batter out equally between 12 cupcake molds. Bake for 18-20 minutes or until slight browning appears.
  4. Remove from the oven and let cool for about 10 minutes on the counter. Slice and serve!

Easy Keto Honey Vinaigrette


This is the first homemade dressing I ever made. We use it quite a bit at our house. In fact, I never even refrigerate it, because it’s usually gone within two weeks time (though I’ve had it last as long as a month). I mean, if you think about it, all of the ingredients are shelf stable. Why wouldn’t they continue to be when mixed together?

Also, I use raw honey, which is both antibacterial and antimicrobial. I figure I’ve got it covered either way. However, you can certainly store yours in the fridge. Just remember to take it out ahead of time, since the oil will likely solidify in the refrigerator.


  • 1 cup olive oil
  • ½ cup apple cider vinegar
  • 1 tablespoon  raw honey
  • 1/8 teaspoon stevia


1. Usually, honey vinaigrette is made with just three ingredients: honey, oil, vinegar.

2. To make this keto-friendly, I reduced the amount of honey and added in a little stevia to make up for the lack of sweetness. Simply put everything in your emulsion beaker, put the blender in and blend for a few seconds, just until everything is blended.

3. Transfer to a jar with a tight lid and use as desired. Be sure to shake it up before serving, as it will tend to separate over time. Something I really enjoy about this dressing is how the flavors intensify with time. Yummy!

The Preparation

  • 1 cup olive oil
  • ½ cup apple cider vinegar
  • 1 tablespoon raw honey
  • 1/8 teaspoon stevia

The Execution

  1. To make this keto-friendly, I reduced the amount of honey and added in a little stevia to make up for the lack of sweetness. Simply put everything in your emulsion beaker, put the blender in and blend for a few seconds, just until everything is blended.
  2. Transfer to a jar with a tight lid and use as desired. Be sure to shake it up before serving, as it will tend to separate over time. Something I really enjoy about this dressing is how the flavors intensify with time. Yummy!

Vegan Teriyaki Grilled Eggplant


Satisfy your teriyaki cravings with this light and low-carb grilled eggplant! Perfect as a vegan side dish to pair with stir-fry cauli rice or pan-seared tofu, this quick and simple veggie puts an Asian spin on one of my favorite veggies: the eggplant.

Teriyaki was always one of my go-to orders when eating at a sushi restaurant. Whether it was teriyaki fried tofu or just a plate of teriyaki vegetables, I always felt like I was making a healthier choice, until I realized just how much sugar went into the sauce I loved so much. I was so excited when I tried to duplicate the sauce using liquid aminos and swerve and the taste was just as I remembered.

Liquid aminos is a soy sauce alternative that is gluten-free and contains 16 of the 20 amino acids that make a complete protein. Though it won’t add a significant amount of protein to your diet, it is a great addition for vegetarians and vegans as a flavor enhancer and boost of essential amino acids. It’s a delicious companion in everything from salad dressings to marinades and soups!

This sauce is fairly thin and is more of a marinade than a traditional teriyaki sauce. Because the eggplant is repeatedly brushed in the sauce, it soaks in all the flavor while caramelizing on the outside. You can prepare this on an outdoor grill lined with foil or if you live in a place where grilling is impossible, a countertop electric grill works great.

Yields 5 servings of Vegan Teriyaki Grilled Eggplant


  • 1/4 cup sesame oil
  • 1/2 cup liquid aminos
  • 2 cloves garlic, peeled and pressed
  • 1 tablespoon ground ginger
  • 2 tablespoons granulated swerve
  • 2 medium eggplants
  • 1 tablespoon toasted sesame seeds


1. Combine sesame oil, liquid aminos, garlic, ginger, and swerve into a saucepan and whisk together over medium heat.

2. Bring the sauce to a light simmer, stirring frequently until it begins to thicken slightly. Remove from heat.

3.  Remove the stems from the eggplants and slice into 1/8 in slices. You will get approximately five full slices from each eggplant for a total of ten slices.

4.  Brush each slice of eggplant with the teriyaki sauce and place on a hot grill.

5.  Sear each side, brushing with more sauce as it caramelizes.

6. Garnish with toasted sesame seeds and serve with remaining sauce.

The Preparation

  • 1/4 cup sesame oil
  • 1/2 cup liquid aminos
  • 2 cloves garlic, peeled and pressed
  • 1 tablespoon ground ginger
  • 2 tablespoons granulated swerve
  • 2 medium eggplants
  • 1 tablespoon toasted sesame seeds

The Execution

  1. Combine sesame oil, liquid aminos, garlic, ginger, and swerve into a saucepan and whisk together over medium heat.
  2. Bring the sauce to a light simmer, stirring frequently until it begins to thicken slightly. Remove from heat.
  3. Remove the stems from the eggplants and slice into 1/8 in slices. You will get approximately five full slices from each eggplant for a total of ten slices.
  4. Brush each slice of eggplant with the teriyaki sauce and place on a hot grill.
  5. Sear each side, brushing with more sauce as it caramelizes.
  6. Garnish with toasted sesame seeds and serve with remaining sauce.