Episodes

  • 5 Keto Foods Will Surprise You

    5 Keto Foods Will Surprise You
    Apr 5 2021
    5  Keto Foods Will Surprise You https://rockthatketo.com/5-keto-foods-will-surprise-you/ (https://rockthatketo.com/5-keto-foods-will-surprise-you/) Keto is not like other diets.  We don’t worry so much about calories. That’s one of the reasons the diet works so well. You get to feel full and satisfied, not ornery and hangry!. (hangry means angry because you are so hungry). Healthy fats in the diet are not only OK, but actually necessary. In fact one of the ways keto might not work for you is if you don’t eat enough fat!  It’s wild, but it works.  Here are some fun and fulfilling foods that are OK on the keto diet...all in moderation and correct proportions of course. Buffalo Wings Yes it’s true. However, you do have to be careful of the sauces because of carbs and sometimes hidden carbs.  At Buffalo wild wings they have 10 different sauces and rubs that you can use with no problem.   Pizza Pizza is wildly popular. Enough said. But, you can’t grab just any pizza. A normal pizza is an atomic carb bomb.  You have to either buy or make keto crust. Then be very careful with the toppings.  Cauliflower crust is very popular as a crust these days,  and is usually keto friendly. Now on to number 3 of the 5  Keto Foods Will Surprise You Guacamole This should be obvious since avocados are one of the keto mainstays. But people seem to forget about it for some reason. Better quality Mexican restaurants will have fresh made guac, and some will make it right at your table. Dry Wine Yes, certain wines are pretty low in carbs. However, this should not be a regular thing if you are in weight loss mode. If you are in maintenance mode, meaning you already lost the weight, you can play around a little more with foods like this. Cream Cheese A schmear of cream cheese over ….what? It can’t be on a bagel, unless it’s a keto bagel. That creamy, cheesy goodness is totally good with your keto diet.  We have a great recipe https://rockthatketo.com/recipes/famous-keto-rolls/ (here) for keto rolls. https://rockthatketo.com/rolls (https://rockthatketo.com/rolls) That’s it for today. Enjoy this secret weapon  5  Keto Foods Will Surprise You. Keto ON! If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar
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    5 mins
  • 5 Quick Keto Success Tips

    5 Quick Keto Success Tips
    Apr 1 2021
    5 Quick Keto Success Tips https://rockthatketo.com/5-quick-keto-success-tips/ (https://rockthatketo.com/5-quick-keto-success-tips/) When you first start keto, or any kind of self improvement, it really helps you mentally is you see results fast. When you first get that glimmer of something good happening, it can turn into steady determination.  So, when you start keto, or restart keto, quick results can be the difference between making it or giving up and feeling like a failure again. So here are 5 quick keto success tips. 1. Plan Plan PlanIf you go into your first few days with no plan, you will probably end up with no diet either. Keto is not like other diets. You must have the right combination of macros (macronutrients) for the body to switch over to a fat burning monster. That means you have to have the right foods in the house, or, know which restaurants you are going to, and which menu items are ok.  I have a whole series of posts on what’s available at restaurants. Search the website by restaurant name if you want to see. Of course, you can skip this step by getting your own copy of our https://rockthatketo.com/sk (“Done for you”) keto plan. Every meal, every recipe, and even the shopping list all done for you.  It’s a 28 day plan which can then be repeated over and over until you are as skinny as your want to be. 2. Carbs Down, Weight Loss UP! Start lowering your carbs right away. Try to get total carbs to under 25 grams per day.  This is for quicker weight loss. Long term, I wouldn’t stay this low on carbs. But to get the weight to start falling off, lower those carbs. Continuing our 5 quick keto success tips... 3. Hydrate Like Never Before To keep from getting the ‘keto flu’, and to keep the waste material moving out of your system, drink lots of water and electrolytes. Put some broth in your daily system. It has salt and other nutrients without adding any calories. When you lose weight, your body dumps the waste. You need lots of liquid to carry it out of the body. 4. Do All Shopping, Planning, and Cooking Early In The Day This is because your willpower is just like a muscle. It starts strong, then gets worn out by use. Plan your day so you are dealing with your food (except for eating) early when willpower is strongest. It can save you from giving in if you are all worn out and can’t resist temptation. 5. Stay Positive You have to take the long view. There will be tough moments, tough days, even tough weeks. You have to mentally prepare. Walk yourself through ahead of time. “What will I do if I feel like this? I’ll have some broth!”  Have a general plan for how to deal with issues. Then they won’t take you by surprise. That’s the 5 Quick Keto Success Tips for today. They will help you.  So, Keto ON! If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar
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    6 mins
  • Keto Results Today

    Keto Results Today
    Mar 30 2021
    Keto Results Today! There were Tornados last week. Some people’s houses got damaged, and some were totally destroyed. Imagine your house got destroyed, and you called someone to build you a new house. They meet with you and tell you something like this…. “Our company will deliver all the supplies you need to build your new house to your land. We will give you an instruction book on how to put all the pieces together into a house.” “In about a year, you should be able to have the house finished, if you work night and day!” “No thanks! “  You say to them. “I will call someone else”. The new person comes and says to you… “We have houses already built. We will deliver it here and set it up for you. You can move in immediately!” Which one do you choose? The second one. You don’t really need to know how to build a house, you just want a house. Then why would you spend hours, days, weeks, searching for bit and pieces of information on how to do the keto diet. You want keto results today, not months from now. This diet plan is already done for you, ready for you to start using right now, today! You could already be losing weight, while other people are looking up what the keto diet is on Google. There is no need to invent the wheel, it already exists. With the S.K. plan, you get a full 28 day meal plan...with recipes….and with a shopping list.  It couldn’t be easier unless you have a full time cook. Please have a look at the website through this link - https://rockthatketo.com/sk (RockThatKeto.com/SK) It is a repeatable plan, so after going through the 28 days, and losing lots of weight, you simply start over at the beginning and keep going.  There are plenty of substitutions in the plan, so you never have to have the same exact thing twice. Also, if there are ingredients you don’t like, you can easily substitute other foods. Stop ‘learning’ and start losing.  Get keto results today.  Go check out the program at https://rockthatketo.com/sk (RockThatKeto.com/SK) today! Now. Wouldn’t you rather be losing weight tonight than wishing you were?  Take some action and watch your life improve. Keto On! If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list. https://rockthatketo.com/keto-results-today/ (https://rockthatketo.com/keto-results-today/) Act! Don’t React! Have a Happy, Healthy Day Livtar
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    4 mins
  • Do Powdered Ketones Really Work?

    Do Powdered Ketones Really Work?
    Mar 25 2021
    Do Powdered Ketones Work? https://rockthatketo.com/do-powdered-ketones-really-work/ (https://rockthatketo.com/do-powdered-ketones-really-work/) If you have already tried keto, or if you are on it now, you have probably heard about powdered ketones. The idea is appealing.  You put this pleasant tasting powder in a drink and voila! You are in Ketosis. Not so fast. Sorry to burst your bubble. That’s not how it works. Ketones are released in the blood when the body switches it’s energy source from sugar to fat. It’s called being in ketosis. It’s the holy grail of the keto diet. So let’s think of ketones like smoke coming from a fire.  The smoke/ketones let you know there is a fire burning somewhere. The fire is ketosis Can there be smoke without a fire?  Oh yes, definitely. When I was a kid we played with fireworks of all kinds .  Firecrackers, rockets, cherry bombs, and …..smoke bombs. These smoke bombs were little round balls with a fuse. Light the fuse, and smoke will pour out with no actual fire.  Powdered Ketones are smoke with no fire If you take enough powdered ketones, also called exogenous ketones, your blood will show a higher ketone level.  But how did they get there?  Is there smoke with no fire? Did fat cells actually get used up and create the ketones as a side effect?  No. No fat cells got used. No weight was lost. But do powdered ketones work to lose weight? Smoke doesn’t cause fire. Fire causes smoke. You can’t burn something by putting more smoke around it. You have to start the fire first, then the smoke comes.  You have to get your body to start burning fat, then it will give off ketones into the blood. You can’t put the ketones in and then think the body will start burning fat. Sorry. There are no studies yet that show any significant weight loss benefit from powdered or exogenous ketones. Anyway, what if you couldn’t get them for some reason? It’s much better to depend on our own system and our regular supply of food. That is something you can control. Do powdered ketones work? Not for weight loss. Maybe they have some other benefits. Ok.  But to lose weight, it’s Keto ON! If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar
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    4 mins
  • Keto Got Me Pregnant

    Keto Got Me Pregnant
    Mar 24 2021
    Keto Got Me Pregnant! https://rockthatketo.com/keto-got-me-pregnant/ (https://rockthatketo.com/keto-got-me-pregnant) There are so many women who have trouble conceiving. This is not medical advice, but what I know and have experienced. There is one major cause of many women having trouble conceiving and or carrying to full term. It is gluten and associated proteins.  The keto diet removes all forms of gluten from the diet.  Gluten intolerance is actually present in the whole population according to studies. Some people have very low sensitivity to gluten, while others are extremely sensitive.  Where you fall on that scale determines how much trouble gluten will give you. Yes, people joke about it who don’t know about it. But I nearly died from it, so I’m not laughing. There are other conditions that can cause problems, like PCOS. Keto has been shown to help with that also.  Being obese can affect your hormones and menstruation cycles. So losing weight through keto is a double benefit for that. Lose the weight, get your menstrual cycle back on track so you can conceive.  If you are one of the lucky ones who can say “keto got me pregnant”, don’t forget the 9 months after that.  Let’s say for example, if it was gluten that was messing with your body, then why would you start eating it again when you finally get pregnant? Gluten is also associated with mis-carriage. A lot.  So even if you don’t stay on full keto during pregnancy, get your carbs from other sources than grains. You see, all grains have either the full gluten protein, or a part of it.  The “Non Gluten” grains like Qunoa, Amaranth, Millet, etc, are not really gluten free. They all have part of the gluten protein, and all of them will make your body react in some way. If you get pregnant through keto, then stay pregnant through keto.  Or at least modified keto. I have been Gluten free for at least 15 years, so yes, you can live without it. In fact, you might only live without it. Keto is really no different than any other diet as long as you keep it balanced. You get all the macronutrients you need. If you are getting pregnant, you might want to take a good natural multivitamin supplement to make sure. Talk to your doctor or nutritionist. Obviously, crash dieting, even using keto, is not a good idea during pregnancy.  Don’t forget the guys! High carb diet leads to low quality sperm, so he could be on keto for a while before you try to get pregnant. It could make all the difference, and it really costs nothing more than your food bill to try it. Good Luck, and keto on!  Hopefully you are the next to say “Keto got me pregnant!” If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar
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    6 mins
  • Keto Saved Her From Diabetes

    Keto Saved Her From Diabetes
    Mar 23 2021
    Keto Saved Her From Diabetes https://rockthatketo.com/keto-saved-her-from-diabetes/ (https://rockthatketo.com/keto-saved-her-from-diabetes) We’ll call her Jane. She never thought much about her food growing up. Yes, she was overweight, but not all that much.  Then, at age 23, she got diagnosed with type 2 diabetes!  She had had it for several years and didn’t know it.  The doctor gave her medicine and some general diet advice and sent her on her way. She didn’t realize how serious it was. Until she got pregnant a few years later. Then she realized it is a serious condition that needed serious attention. Working with her doctor, she lost 50 or 60 pounds, but it didn’t help her blood sugar at all. How much you weigh is not the whole story with diabetes. She actually was good at losing weight, but not controlling her blood sugar. She had to take matters into her own hands. She started reading and learning and came across keto. It was a revelation. With her doctor’s permission, she started the keto journey. The move to keto was hard for her. But she was determined to see it through. After a couple of months, her blood sugar improved to the point she cut down on her insulin. Her doctors were thrilled and told her to keep it up. Finally, she got completely free of insulin. No more injections several times a day with bruises from the needles. She also cut down on other medications. Keto saved her from diabetes. The hardest thing for her now is when she is with family and friends. They appreciate her health and beautiful new body, it’s not that. It’s that she can’t often eat what they eat. So, like most of us veterans, she often brings her own food to these gatherings. She slides a little, and gains some weight back now and then. But then she recommits and gets back into the right habits.  “It’s OK if you aren’t perfect. But you do have to stay committed. This diabetes is a serious disease and I have to be constantly on guard. My advice is to not let yourself get it in the first place.”  “Eat right starting today, and the rest of your life will be much better.” Jane’s relationship with food is the main change she has made. She was a binge eater and had to get over that. She slipped and cheated some, which led to weight gain. But it’s a marathon, not a sprint. She never gives up and neither should you. Keto saved her from diabetes, and it could for you too. She’s managing, and you can too. There is a beautiful, bright life of health and fitness in front of you. Just take the first step. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar
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    4 mins
  • Does Keto Improve My Skin

    Does Keto Improve My Skin
    Mar 22 2021
    Does Keto Improve My Skin? https://rockthatketo.com/does-keto-improve-my-skin/ (https://rockthatketo.com/does-keto-improve-my-skin/) The keto diet is known for weight loss. But, for people with skin problems, they may be pleasantly surprised by what keto does. Skin is a big topic and it covers everything. (Ok, bad joke).   If you have smooth, creamy skin already, then maybe not.  If you are asking this question, you probably have SOME kind of issue with your skin. I have skin problems, IF I EAT WRONG!  I don’t have skin problems when I eat what is good for me. So I can tell you first hand that if you have skin problems it will help. If you think skin problems magically appear for no reason, why?  If normal, average skin doesn’t have problems and yours does, then something is different in you.  It comes down to this: Does Keto Improve My Skin?  Every person has different genetics. Growing up, my wife’s sister had really bad skin as a teenager into her young adult years. My wife didn’t. They ate pretty much the same diet.  Her sister fixed her skin by going on a raw vegetarian diet. Completed cleared up in a couple of months. What does keto have to do with a raw vegetarian diet? They both cut out the bad carbs and the bad fats. Plus, there were probably some foods her body couldn’t handle for genetic reasons.  The Point Is... You have to do the diet to see if it helps.  Hint: It almost always does.  There is a thing called Keto Rash. Some people experience this on keto and my advice is the same. Staying on keto, try changing what you eat within the diet. Try a different oil. You might be allergic to coconut oil and not know it. There might be a seafood that affects you. It can be anything. I get Psoriasis if I eat dried Mango!   So to answer the question, does keto improve my skin? Yes, if you make sure there is nothing in your diet that you are ‘allergic’ to. And that’s trial and error, plus keeping a food diary. “I ate an egg for breakfast: 8 am”   Next entry, “Noon: feel funny. Egg didn’t seem to digest well” You start to see patterns, but you have to be looking for them. Start a food diary and you will start to see which foods work for you and which ones don’t. And yes, skin problems is a good indicator that food may not be for you. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) . Act! Don’t React! Have a Happy, Healthy Day Livtar
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    5 mins
  • Keto Weight Loss Timeline

    Keto Weight Loss Timeline
    Mar 21 2021
    Keto Weight Loss Timeline https://rockthatketo.com/keto-weight-loss-timeline/ (https://rockthatketo.com/keto-weight-loss-timeline) People want to know how fast they can lose weight on keto. Yesterday is the most popular answer to that question. When you lose weight, it is a health issue.  If you are overweight, you will be healthier if you lose weight. That’s obvious. But there can actually be unhealthy weight loss, if you overdo it and go too fast.  That’s where keto comes in.  It will keep your body balanced while you are losing weight. For instance, if you lose weight by only drinking water for days, you will lose weight in the wrong places.  If you go straight into starvation, your body will grab whatever it can to use for fuel. If your body is not already tuned to burn fat for energy, your body will burn other things….like muscles. It will even go after your BRAIN!  I know this because it happened to me once when I was sick. I could barely eat for several weeks. My muscles shrank, but the fat I had stayed right where it was. That is so depressing you can’t believe it.  Or maybe you can. Short term quick weight loss Assuming you aren’t diabetic, it’s ok to lose weight fast once, but not over and over.  Meaning, it’s not good to yo-yo diet where you lose weight then gain it back all the time. This is where the keto weight loss timeline comes in.  Let’s say there’s a wedding or school reunion or something where you want to lose weight fast. It’s OK to lose 10 to 30 pounds pretty quick with keto. You just eat less and add in intermittent fasting. But if you try to lose 100 or more pounds really quick, there’s a possibility of overloading your kidneys and liver with toxins. You will also add the possibility of permanent loose skin.  If you are very overweight, losing the weight gradually gives the body time to adjust, including the skin.  How? The keto lifestyle. If you make keto your normal way of eating, you can go long periods of gradual weight loss without feeling like you are denying yourself.  The keto weight loss timeline then is under your control. You lose weight as you like, while feeling good and satisfied and fulfilled.  So how long it takes to lose weight on keto is totally in your control. You can turn up the speed, or slow it down. It’s an amazing system. And it’s totally up to you. If you like these tips and would like to get more keto tips, endless recipes, and lots of inspiration, then come to our free website and sign up for our mailing list.https://rockthatketo.com/ ( https://RockThatKeto.com) .  Act! Don’t React! Have a Happy, Healthy Day Livtar
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    5 mins