Keto Diet Truth - Learn about the ketogenic diet

The keto diet is a high-fat, very-low-carb way of losing weight quickly. It may also help control blood sugar levels and lower insulin resistance in Type 2 diabetics.

A keto diet tricks your body into burning fat instead of relying on glucose for energy.

Many restaurant meals, while not initially keto-friendly, can be made so with a little planning and imagination.

The first thing you need to watch out for, though, is the portion size.

Most restaurant meals offer too much protein and not enough healthy vegetables.

Start by cutting that slab of beef it two and saving half for tomorrow. Sauces or gravies are a sneaky source of carbs, too, so ask for those on the side and just have a taste.

Most places offer meat or fatty fish dish that you can use as a start. Order that and just replace any starches with extra healthy veggies.

Another good choice is a bun-less burger. And replace those fries with vegetables instead.

Add some avocado, cheese, bacon, or eggs and you’ve got a keto meal.

For dessert, just order a cheese board or berries with cream. If you like Mexican food, just order the meat with extra cheese, guacamole, salsa, and sour cream.

the ketogenic (keto) diet is a super-low-carb and high-fat diet that helps you lose weight and control your blood sugar levels better.

In our last email, we looked at dining out while staying on your diet.

Today, we’ll talk about some great-tasting snacks you can bring with you when you're concerned about keno-friendly options. Pack these up and carry them with you for those mid-day cravings or in case you are tempted by someone

else’s unhealthy meal.

Here are 10 great snacks to try out:

• Mini-frittatas: these tiny egg muffins are easy to fix and keep well.

You can customize them with whatever keto-friendly addition you choose, too. Just beat the eggs, add some seasoning and your ingredients, and bake.

• Caesar salad bites: you can use romaine lettuce if you want to keep this snack traditional, but kale holds up better if you’re planning to keep them around for a while.

Form some little cups out of melted Parmesan cheese and toss your greens with your favorite keto-friendly dressing. Fill each cup with salad and add chopped chicken or roasted salmon. Instead of croutons, try roasted pumpkin seeds or pistachios.

• Veggie sticks with nut butter or guacamole: this is one of the easiest snacks you can make. Be sure to read the ingredient label on the nut butter though, as some of them have added sugar.

• Keto sushi rolls: you can use raw sushi-grade fish if you wish—or smoked fish instead.

Add lots of veggies like avocado, bell pepper, and cucumber, plus cream cheese or spicy peanut sauce for the fat. Lay the filling on a nori seaweed sheet with dampened edges and roll it up tightly. Slice into bite-sized pieces and enjoy.

• Keto smoothies: Make keto-friendly smoothies using coconut, avocado, and nut butter as bases. They boost fat content and make the smoothie super creamy.

Use nutrient-dense vegetables like spinach, kale, or cucumber. You can also add a bit of low-carb fruit like berries, lime, or lemon.

• Mixed nuts: these are full of protein, fat, and fiber, and are super easy to make. You can buy them pre-made but double-check the nutrition label to make sure there are no high-carb surprises like dried fruit.

Try almonds, cashews, Brazil nuts, pistachios, pecans, or walnuts and add some sunflower seeds, coconut, and cacao nibs.

• Fat bombs: this is a special keto diet term that refers to a low-carb, dessert style energy snack, often made with coconut oil, nut butter, cream cheese, or avocado as the base.

Other keto-friendly ingredients are added as desired.