Hi folks, I know I promised to keep you posted on my results after drinking my first sample of Keto//os by Pruvit.
Let me just start by saying WOW!! My energy is off the charts! I tried the raspberry Lemonade flavor, 1/2 a pkt this morning and then the other half this afternoon around 3pm. Both times I felt like I was shot out of a canon, then after a little while I levelled off a little.
I had a good breakfast and have not wanted anything to eat except a small snack, yet I had a fat bomb a little bit after that, just to make sure I was incorporating enough fat into my diet for the day.
I had an egg scramble with some cheddar cheese and heavy cream, half an avocado, and some salami with melted cheddar cheese. My snack was a turkey stick from Old Wisconsin.
My snack was not what keto purists would approve of, but I only had half a lunch pack size bag, so I think I’m fine. They are called Nice brand Organic White Cheddar puffs, and a whole bag is only 10 carbs, so I had 5 carbs.
The samples I got from Pruvit are 45 calories each, 5 carbs, for the NAT drink, which is what I split in half until my body gets used to exogenous ketones. I also forgot to test my urine, but I will do that shortly.
The drink was delicious and I had no problem consuming it within the 15 minute window that they recommend. Who is “they?” The coaches of course. Melissa and Shelley are very supportive and answer all my questions quickly.
Tomorrow I will try either the Heart Tart (tastes like a sweet tart they say) or the Lime Time. These samples have about as much caffeine as a cup of coffee but maybe the additional B Vitamins just have me going like gangbusters!
I can’t wait to get some people on my team that are interested in either losing a few pounds, becoming more fit, or just wanting an incredible energy boost! This stuff really works and tastes good to boot! Huzzah!
Oh, and I almost forgot, I had a sample of the Crème powder for my coffee too…delicious! No butter needed, it has MCT oil powder right in the mix! Kept me full and satisfied all day.
Let me know who has questions and I will get you some links for more information, or you can call Melissa directly and she will help you understand what it’s all about. My goal is to enhance my ketogenic lifestyle and drop a few unwanted pounds in the process.
The fact that I already follow a keto diet 80% of the time gives me a head start, for sure, but I heard it works without all those restrictions as well. If you are a generally active person, you should see results regardless.
One more time, here is Melissa’s direct number if you want any more information about these wonderful products! 586-822-8042
Morning everyone, who here thinks eating Keto means you can’t snack? Anyone?? Well, that’s where you’re wrong! And you also don’t need to munch on rabbit food all day either!
I have compiled a list in every category of the best low carb snacks, for you to chew on! Let’s get munching! PS: Salad can be a snack if you so desire!
Vegetables: Starting with low carb leafy greens because they fill you up, contain fiber, nutrients, and vitamins.
Cup arugula-0.4 carbs
Cup beet greens-0.2 carbs
Cup Bibb lettuce-0.6 carbs
Cup Bok Choy-0.8 carbs
Cup Broccoli rabe-0.0 carbs
Cup Butter lettuce-O.5 carbs
Cup Chard-0.8 carbs
Cup Endive-0.1 carbs
Cup Mustard greens-0.8 carbs
Cup Spinach-0.4 carbs
Cup Sprouts-0.1 carbs
Cup Romaine-0.6 carbs
Cup Watercress-0.2 carbs
I did not include any lettuce that went over 1.0 carbs so you have the absolute lowest carb choices. Personally, I could eat spinach topped with veggies and be perfectly happy. A nice mix of spinach and romaine is my normal choice.
Now for a list of the lowest carb veggie choices: These are all by net carbs by the way.
1/2 cup Asparagus-2.4 carbs
1 cup Bell peppers-3.6 carbs
1 cup Broccoli-3.6 carbs
1 cup Brussels sprouts-4.6 carbs
1 cup Cauliflower-3.2 carbs
1 cup Celery-1.4 carbs
1 pepper Chili peppers-1 carb
1/2 cup Cucumbers-1.6 carbs
1 cup Eggplant-2.3 carbs
1 cup Fennel-3.7 carbs
1 clove Garlic-0.9 carbs
1 cup Green Beans-4.3 carbs
1 pepper Jalapeno peppers-0.5 carbs
4 oz. Kelp noodles-2 carbs
1 cup Mushrooms-2.2 carbs
1 cup Okra-4.3 carbs
1/2 cup Onions-4.3 carbs
1 pepper Poblano peppers-1.9 carbs
1 large Pickles-1.9 carbs
1 cup Radishes-2 carbs
1 cup Rhubarb-2 carbs
1 cup Scallions-4.7 carbs
1 cup Shallots-1.4 carbs
1 cup Shirataki noodles-4.7 carbs
1 cup Snow Peas-4.9 carbs
1 cup Zucchini-2.4 carbs
1 cup Yellow Squash-2.6 carbs
Now you know the best toppers for your salad! If your favorite was not on the list, it had over 5 carbs and I left it off. Be careful with the dressing too, you want high fat, low carb dressing like this: Ken’s Ranch
Do you like fruit for a snack option? How about these:
1/2 fruit Avocados 1.8 carbs
1/2 cup Raspberries 3.3 carbs
1/2 cup Blueberries 8.9 carbs
1/2 cup Blackberries 3.1 carbs
1/2 cup Coconut flesh 2.5carbs
1/2 cup Cranberries 4.6 carbs
1/2 cup Currants 5.3
1/2 cup Strawberries 4.3 carbs
1 lemon Lemons 5.4 carbs
1 lime Limes 5.2 carbs
1/2 cup Olives 2.2 carbs
1 cup Tomatoes 4.8 carbs
1/2 cup Watermelon
Here I left the whole list intact with no regard to carbs because this is a snack option, if you want blueberries and know they are higher in carbs, you could choose to eat less, or adjust your macros elsewhere.
Most meats are 0 carbs, if you snack on deli meats, such as beef, chicken, turkey or ham, make sure its no sugar added. Pork rinds are one of my favorite snacks when I have to have something crunchy.
Fish and other seafood sources hold great amounts of protein and are all 0 carb choices. Sardines, tuna, and shrimp are just a few snacking options. (or salad toppers!)
Low Carb Dairy and Eggs
If you can tolerate dairy, cheese makes a great snack alongside a boiled egg. Super low carb, make sure you pick full-fat dairy.
While not dairy, coconut cream is a good substitute for heavy cream, yogurt, and sour cream in recipes.
Eggs aren’t dairy either, yet they are found in the dairy section and I stuck them here for convenience:
All cheeses 1 oz. (28g) 0-1.5 net carbs
Coconut cream 1 Tbsp. (15g) 1.7 net carbs
Cream Cheese 1 Tbsp. (14.5g) 0.8 net carbs
Eggs 1 egg (56g) 0 net carbs
Half & Half 1 Tbsp. (15g) 0.7 net carbs
Heavy Cream 1 Tbsp. (15g) 0.4 net carbs
Mascarpone Cheese 2 Tbsp. (28g) 0.6 net carbs
Sour Cream 1 Tbsp. (12g) 0.6 net carbs
Whole Milk Greek Yogurt 1 Cup (100g) 4 net carbs
Whole Milk Cottage Cheese 1/2 cup (105g) 7.1 net carbs
Whole Milk Ricotta Cheese 1/2 cup (62g) 3.7 net carbs
My Dad actually found a brand of yogurt from Kroger called Carbmaster that is tasty and delicious and also comes in a 4 net carbs! It has lots of different flavors too! It’s amazing to me how they get yogurt to taste just like the flavor they advertise.
The cinnamon roll tastes just like one! Anyway, yogurt can be enjoyed anytime of day, it’s not just for breakfast. Try one for a snack and see if you don’t feel satisfied!
Sometimes, if I eat yogurt for breakfast, I might toss in a few nuts, a great snack choice, but don’t go overboard! These can really cause a weight loss stall.
Low Carb Nuts and Seeds:
Almond Butter 2 Tbsp. (32g) 2.7 net carbs
Almonds 1/4 cup (28g) 3 net carbs
Brazil nuts 1/4 cup (33g) 1.4 net carbs
Chia Seeds 1oz. (28.35g) 2.1 net carbs
Coconut flakes 3 Tbsp. (22.5g) 3 net carbs
Flax seeds 2 Tbsp. (20.6g) 0.4 net carbs
Hazelnuts 1/4 cup (34g) 2.3 net carbs
Hemp seeds 3 Tbsp. (30g) 1.4 net carbs
Macadamia nuts 1/4 cup (33g) 1.7 net carbs
Other nut butters-hazelnut, macadamia, pecan, walnut, etc. 2 Tbsp. (32g) 0.5-3 net carbs
Peanut butter 2 Tbsp. (32g) 4 net carbs
Peanuts 1/4 cup (36g) 2.8 net carbs
Pecans 1/4 cup (36g) 1 net carb
Pine nuts 1/4 cup (36g) 3.2 net carbs
Pistachios 1/4 cup (31g) 5 net carbs
Poppy seeds 1 Tbsp. (8.8g) 0.8 net carbs
Pumpkin seeds 1/4 cup (32g) 1.6 net carbs
Sesame seeds 1 Tbsp. (9g) 1 net carb
Sunflower seed butter 2 Tbsp. (32g) 5.7 net carbs
Sunflower seeds 1/4 cup (11.5g) 1.3 net carbs
Walnuts 1/4 cup (30g) 2 net carbs
Remember, you don’t just watch carbs when it comes to nuts, they are high calorie, high fat which is ok, just don’t overdo it! Enjoy in moderation.
Ok, I have talked before about how you can enjoy baked goods on a Keto diet here so if you want to do that, you must know how to calculate your macros. Here, I’ve listed some of the Keto approved flours and baking staples and their carbs.
Almond flour 1/4 cup (28g) 3 net carbs
Cocoa/cacao powder 1 Tbsp. (5.4g) 1.1 net carbs
Coconut flour 2 Tbsp.(14g) 4 net carbs
Gelatin 1 Tbsp. (7g) 0 net carbs
Protein Powder unsweetened 1 scoop (30g) 0 net carbs
Pork Rinds 1/2 oz. (14g) 0 net carbs
Pure extracts-vanilla, fruits 1 Tsp (4.2g) 0.1 net carbs
Chocolate, unsweetened baker’s or w/approved sweeteners 1oz. (29g) 2.9-3.4 net carbs
Xanthan gum 1/2 Tsp (0.7g) 0 net carbs
What About Drinks?
Maybe you would like to have a snack that is liquid instead. That’s totally fine! Anything from almond milk to a glass of wine is allowed (in moderation) on Keto. Sip a cup of bone broth or make a low carb smoothie, the sky is the limit!
Remember that alcohol can stall weight loss, so drink it if you must but if you are just starting out, its better to skip it for the first month or so.
Here is a list of beverage choices and their carbs:
Almond milk, unsweetened 1 cup (240ml) 1.5 net carbs
Broth- chicken, beef, bone 1 cup (241ml) 0 net carbs
Broth-vegetable 1 cup (221ml) 2 net carbs
Coconut milk, canned, unsweetened 1/2 cup (113ml) 3.2 net carbs
Coconut milk, carton, unsweetened 1 cup (240ml) 1net carb
Coffee 1 cup (248ml) 0.5 net carbs
Hard liquor 1 fl. oz. (27.8ml) 0 net carbs
Tea 1 cup (237ml) 0 net carbs
Water 1 cup (235ml) 0 net carbs
Wine, red or white, dry 5 fl. oz. (147ml) 3.1-3.7 net carbs
Most herbs and spices are low to 0 carbs so don’t be afraid to spice things up!
Condiments, dressings, and sauces are pretty low carb with the exception of coconut aminos (1 Tbsp. has 6 carbs) and Marinara sauce, which comes in at 7.4 carbs per 1/2 cup. Check for hidden sugars, and when possible, make your own.
I hope I have given you all you need to create some tasty snacks. Just refer to this list, tape it on your fridge for easy reference
. Once you have determined your macros, you will know how many carbs you’re shooting for each day and if meals don’t quite get you there, have a snack!
Let me know what you like to snack on, and if you have questions or comments, I’d love to help answer them.