EAT YOUR FATS

How do you get all that fat in? The right kind of fat?

Olive oil

Avocado oil

Olives

Avocados

Flaxseeds

Chia seeds

Pumpkin seeds

Sesame seeds

Hemp hearts

Coconuts

Nuts

Natural, no-sugar-added nut butters

Ways I eat coconut oil:

BULLETPROOF COFFEE

1 cup brewed coffee

1 T. butter

1 T. coconut oil

1/4 tsp real vanilla extract and/or cinnamon

1 tsp. Swerve or Monkfruit sweetener

Put all ingredients in a blender for 10-20 seconds. If you want the coffee to stay hotter, you can melt the butter and oil together first. I also recently bought a bottle of Torani Sugar-Free Vanilla Bean syrup on Amazon, and use that now instead of the sweetener/flavour.

LOADED CHAI

I cup brewed chai tea (any brand)

1/4 cup Better Half (coconut and almond coffee creamer)

1 T coconut oil

1 tsp Swerve or Monkfruit

Blend in a blender.

KEY LIME FAT BOMBS

3 tbsp erythritol swerve
2 tbsp lime juice
1 tbsp lime zest finely grated
6 oz cream cheese
4 tbsp butter

1/2 cup Coconut Flakes ( Optional) to roll the finished fat bombs in.

Instructions
In a mixing bowl combine lime juice, lime zest, and erythritol.
Soften the cream cheese and butter.
Add softened cheese and butter to the bowl with the lime juice mixture.
Mix thoroughly
Put the mixture in the fridge for a few minutes so it firms up, and make 8 even balls, roll in coconut flakes if desired and put them on parchment covered pan and freeze. (the nutrition info is for 8 servings, but you can make them bigger or smaller)
Keep them in the freezer until they are solid.
Take them out and Enjoy. (about 2 Hours)
You can store these in the freezer or fridge.
Notes
If you buy two small limes, you will get enough juice and zest for this recipe. To soften cream cheese and butter put it in toaster oven at about 150º F for a couple minutes. or , you can put it in the microwave for 10-15 seconds.

RO's KETO BUNS

(Recipe from Sugar-Free Londoner blog)

I make a batch of these once a week, half savoury half sweet, and put them in the freezer. I take one one or two the night before to have them ready for the next day.

Ingredients
Basic (savoury)
9 egg whites room temperature (leave the carton on the counter all day or overnight)
3 egg room temperature
3/4 cup boiling hot water
3/4 cup almond flour
3/4 cup coconut flour
3 tbsp psyllium husk powder
3 tsp baking powder
1/2 tsp. salt
sesame seeds, for sprinkling optional

"Sweet"
Above recipe plus 1/8 to 1/4 cup Swerve or Monkfruit
approx 1/2 Tbsp finely grated orange rind
I tsp vanilla extract
1 tsp cinnamon

Instructions
Preheat the oven to 180 Celsius / 356 Fahrenheit.
Mix your dry ingredients. Then put all ingredients into a food processor or mix with an electric blender until smooth, about 20 seconds. Don't over-mix the dough.
Let the dough sit for a couple of minutes so the flours can absorb the moisture.
Separate the dough into 12 equal portions and form buns. Easier of your hands are a little wet - the dough is sticky.
Place the buns on a baking sheet lined with parchment paper. Sprinkle with sesame seeds or seeds of choice. Make a criss-cross cut on the top and bake for around 25 minutes or until browned.

If the buns are browned before the 25 minutes are up, cover with aluminium foil to prevent them from burning.

Nutrition
Serving: 55grams | Calories: 109kcal | Carbohydrates: 8.3g | Protein: 7.3g | Fat: 5.5g | Saturated Fat: 0.7g | Fiber: 5g | Sugar: 2g

RO'S KETO BASICS

I don't count macros or calories. I have found it's easier just to have a list of foods I can eat, and stick with those. The one thing I do count is sugar carbs. Usually, there are two carb counts on a food label,  total carbohydrates and sugar. I ignore the first one. I try to stay below 20grams of sugar carbs every day. I like my wine, and theres 1.5 grams of carb in a glass of wine, so I keep my actual food carbs closer to 12g a day.

2. Here's a basic chart of yes and no foods:

              VEGGIES

YES                            NO.          

Tomatoes                    Carrots
Eggplant                     Potatoes
Asparagus                   Sweet Potatoes
Broccoli                    
Cauliflower
Spinach
Green Beans
Cucumber
Bell peppers
Kale
Zucchini
Celery

Brussels sprouts
Lettuce/green salads
Olives
Artchoke hearts
Pickles

                 FRUITS
YES (rarely)                 NO.         
Blueberries                   everything else
Raspberries

               PROTEIN/DAIRY

YES                                                       

fish & seafood

all cheeses (no low-fat cheese)

tofu (extra-firm)

pre-made Indian food (in packets)

Good Fat bars 

eggs

soups (low-carb versions)

Keto buns

low-sugar yoghurt (Light & Free has 4g sugar)

You can find other lists online, for more ideas. These are just my tried and true that work for me.

BASIC STUFF

-8 glasses of water a day. 

Nothing works with out it. I have a big travel cup that I keep filled with ice water all day and beside my bed all night. It's about 20 oz size and I refill it 2 or 3 times a day. I keep a back-up one in my car in case I leave it at home.

-Absolutely no white carbs EVER (i.e. pasta, bread, non-keto cookies/treats, rice, potatoes, grains of any kind.

-Absolutely no sugar, honey, sucrose, lactose, etc. Any sweetener with a carb count - gone.

Instead use Swerve sweetener (in most baking sections) or Monkfruit. They're both granulated and feel like sugar. Stevia is fine, too. I just don't like it.

-Consume 2 tablespoons of coconut oil a day (one in the morning, one at night). Eating it off the spoon kinda grosses me out, but I do it if I'm time-strapped. Best thing is to make fat bombs (recipe to follow) and keep them in your freezer. They're sweet a yummy and easy to eat.

You can also buy coconut oil capsules.

-I cook everything in olive oil, coconut oil or butter.

-I keep Keto (sugar-free/diabetic) candy in my cupboard al the time.  I suck on the hard candies, eat Russel Stover sugar free chocolate, or snack on a bag of sugar-free gummies (3g sugar in the bag)