Keto Nutrition

Lactose-free milk keto

Lactose-free milk is a must on the keto diet. Unfortunately, the lactose in milk is caloric and high in carbs. Milk from cows, goats, sheep (or any animal or mammal) can kick you out of ketosis, which is what you want to avoid.

Instead, opt for natural milks such as almond, coconut, cashew, or soy milk as a part of your macros.

You will find that they are very low in carbs and will still provide you with some protein benefit.

Additionally, the milk will add another flavor into your mix. They are great with smoothies, oats, and even savoury dishes.

What are the ideal lactose-free milks to consume on a keto diet?

  • Almond Milk
  • Coconut Milk
  • Hemp Milk
  • Pea Milk
  • Flax Milk

Are there any other keto-friendly lactose-free milks that you’ve tried? Let us know in the comments below.

Keto Nutrition

Is popcorn keto

Popcorn can be included in a keto diet, however it must be restricted to less than 50 grams of net carbs per day.

For more aggressive ketogenic macros, you will need to reduce the amount that can be consumed.

Should you consume popcorn on a keto diet?

Popcorn is a food that is “Moreish”. So once you start eating it, it is easy to consume alot.

If you are good with self-discipline, then you can factor 50 grams or less into your daily keto diet macros.

However, to make sticking to the keto diet easy, it’s best to avoid consuming popcorn as a part of your regular daily macros.

Keto Facts

Shark Tank Keto Pills

There’s an online seller that’s claimed to have had the backing of the investors on Shark Tank for their keto supplement business. Unfortunately for those sellers, they have been labelled as a scam and investor Mark Cuban has recommended that this business gets reported to the FTC.

The company that has made the claim also made audacious claims that their pills would guarantee a high number of weight and fat loss in less than a week.

Additionally, they claimed to have the backing of celebrities such as Kim Kardashian.

Please beware of any of the PureFit Keto products being sold on Amazon.

Keto Nutrition

Low carb Chipotle

One of the rising stars in the fast food business across the USA is Chipotle. Tasty, quick, Mexican-influenced flavored food with some spicy kick is a favorite for many.

As great as it is taste-wise, it can be problematic for people on a keto diet.

You can still consume some low-carb options if you know what to look for and if you know what to avoid.

Items to avoid ordering at Chipotle

  • Taco shells 
  • Burrito wraps
  • Tortilla chips
  • Rice
  • Beans
  • High-carb dressings
  • High-carb drinks

Items that you can order at Chipotle on a keto diet.

  • Meat options – steak, carnitas, chicken, barbacoa.
  • One vegan meat substitute: sofritas, which are shredded Hodo Soy tofu marinated in a spicy sauce (chipotle, roasted poblanos, and Mexican spices).
  • Two vegetables options: lettuce and fajita vegetables
  • Three dairy ingredients: sour cream, shredded Monterey Jack cheese, and queso.
  • Four low-carb salsas: fresh tomato salsa, guacamole, tomatillo green chili salsa, and tomatillo red chilli salsa.
  • Customized burrito bowl
Keto Nutrition

Taco Bell Keto

One of tastiest take-away options that Americans love to consume is Mexican cuisine from Taco Bell. The brand is ingrained in the culture so much so that many people across the US will head to Taco Bell for “Taco Tuesdays”.

Great taste is guaranteed. However, the dishes that are typically served aren’t catered for the ketogenic diet.

In this post, you will learn about the options available for your next order at Taco Bell when you are on the ketogenic diet.

Things to consider when ordering at Taco Bell.

Maintaining ketosis means you need to consume the right food that will keep your carbohydrates low. Consuming items such as tortilla wraps and chips, and drinks infused with sugar will take your body out of ketosis.

Checklist of things to avoid at Taco Bell.

  • Rice
  • Beans
  • Potatoes
  • Tortilla chips
  • Desserts
  • Onions
  • Fritos
  • Red strips
  • Sugar-sweetened beverages

Keto-friendly items at Taco Bell.

  • Fire Grilled Chicken and Steak
  • Seasoned Ground Beef
  • Shredded Chicken
  • Bacon
  • Shredded Cheddar Cheese
  • 3 Cheese Mix
  • Sour Cream
  • Guacamole
  • Lettuce
  • Tomatoes
  • Jalapenos
  • Low-Carb Sauces

What are some of the food items that you can order at Taco Bell during a keto diet?

Naked Egg Taco Bundle

You will have to get this custom made so that it doesn’t come with the tortilla wrap or potatoes. You can ask for steak and some guacamole to get additional fats and protein in for your macros.

Breakfast Soft Taco With Bacon.

Order this without the shells or tortillas. See if you can replace them with eggs and bacon.

Grande Scrambler

Order the Grande Scrambler without the tortilla wrap and potatoes. You’ll have a tasty mix of eggs, bacon, cheese, nacho sauce, sour cream, and pico de gallo. Make sure to check the macro servings before consuming.

Mini Skillet Bowl

Replace the potatoes with stake in this bowl. And if you are still hungry, ask for additional eggs.

Keto Facts

Ketone Levels Chart

NormalLess than 0.6 mmol/L
Medium (ketosis)*Between 0.6 and 1.5 mmol/L
High*Between 1.5 and 3.0 mmol/L
Possible DKA**Greater than 3.0 mmol/L

Keto Nutrition

Keto shopping list

If you want to lose weight successfully with the Ketogenic diet, it all starts with the ingredients that you shop for.

If you have the right ingredients in your fridge and cupboard, you will find it easy to maintain the keto diet.

Buying fruit for the ketogenic diet.

One of the biggest misconceptions with dieting is that fruit is healthy and that you can consume as much of it as possible in an effort to help you lose weight.

Fruit provides a healthy nutrient source. However, consuming fruits without any portion control or knowing the calorie and carbohydrate intake can still lead you to put on body fat, and gain weight.

It is important that you know the nutritional facts around the fruit that you want to consume.

There are certain fruits that have a lower calorie density compared to others.

For the sake of the keto-friendly shopping list, we will only share the fruits that will help you achieve and stay in ketosis.

  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries

Buying vegetables for the ketogenenic diet.

Similarly to fruits, vegetables can also be deceptive if you consume too much of the wrong type. You need to be able to consume fibrous carbs, which are normally leafy green vegetables.

There are others that are similar. But if they are starchier vegetables like potatoes or pumpkins, then the carb and calorie density increases.

You want to stay stocked with vegetables such as:

  • Lettuce
  • Carrots
  • Cabbage
  • Broccoli
  • Zucchini
  • Cucumbers
  • Tomatoes
  • Carrots
  • Spinach
  • Cauliflower
  • Avocado

Buying meat for the ketogenic diet.

When it comes to consuming meats, you want to consume lean cuts of the meat so that you avoid consuming the fat content in the meat.

Make sure to check the labels of the meat that you purchase to see how much fat content there is per serving of the meat. Opt for as little fat as possible (ideally less than 10%).



There are several types of fish dishes that you can opt for.

  • Tuna
  • Salmon
  • Cod
  • Whiting
  • Sardines

When it comes to fish, it is really a matter of preference.

Then simply cook with a recipe that you like.



Chicken is a great meat to consume for the ketogenic diet. There are several cuts of the chicken that you can purchase and consume inexpensively, and also prepare quickly.

The best cut is chicken breast. It does cost more than other parts of the chicken.

You can also opt for chicken legs, which are inexpensive and can easily be cooked in a casserole dish or oven tray.

Depending on the cut, there’s little to no fat, no carbohydrates, and it is a clean meat to consume.


Turkey is another great alternative to consuming chicken and provides similar benefits. So if eating chicken becomes too tiresome, you can always stock up with some turkey alternatives.


Egg whites are great to consume on the ketogenic diet. They are a lean protein source. It’s the yolk that can cause an issue. So it is best to either buy the egg whites on their own or to buy the eggs and then separate the yolk when you decide to consume them in a meal.

Red meat


Lean cuts of beef are great. You get the dense protein source without the carbs and the fat, if you choose your beef cut correctly.

Opt for lean mince, lean beef strips, diced lean beef, lean roast cuts, or lean cooking cuts.

You will have heaps of variety at your disposal.


You need to be careful when buying lamb since it has higher fat content compared to the other meats. You can opt to buy lamb roast cuts or lamb chop cuts, which will allow you to further trim the fat from the meat.

Coffee and tea.

You are ok to drink black coffee and herbal teas on a keto diet. Avoid consuming sugar or sweeteners with your drinks to avoid consuming excess carbs.

Additional resources

Low carb vegetables on a keto diet

Keto grocery list

Keto Nutrition

Keto diet menu

If you want to be successful with your weight loss when doing a keto diet, you need to know what ingredients are in the food and drinks that you are going to consume.

By having this information to hand, you will know what to consume and how it will impact the carbs, protein, fats, and overall calorie intake when you fuel your body.

Below are some items that you should maintain in your keto diet menu.






Lean beef cuts or mince

Lean chicken cuts or mince

Lean turkey cuts or mince

Egg whites

Greek yogurt

Olive oil




Dark chocolate

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Carbs in Cucumbers

One of the best vegetables to consume on a keto diet are cucumbers. They are low in carbs and contain alot of water, which will help you to keep your body hydrated.

How many carbs are in cucumbers?

There’s approximately 2.2g of carbs for every 100g of cucumbers.

This will account for 12 calories per 100g serving.

This is great considering that you will want to consume up to 300g of a fibrous carb to keep you feeling full. This means that you could consume up to 6.6g of carbs in a single meal. Or if you have 3 meals a day, you can see yourself consuming 19. 8g of carbs in a day, which will keep you under the 20g per day limit which is needed to keep your body in ketosis.

This will add up to 36 calories a day to your daily consumption.

Cucumber nutrition facts

Calories 15 (1%DV)
Total Carbs 3.6g
Net Carbs 3.1g
Fiber 0.5g
Fat 0.1g
Protein 0.65g
Vitamin A 105IU
Vitamin C 2.8mg
Vitamin K 16.4mg
Vitamin B5 0.3mg
Folate 7mcg
Calcium 16mg
Iron 0.3mg
Magnesium 13mg
Potassium 147mg
Manganese 0.1mg
Keto Nutrition

Keto Macros

The right macro split in your nutrition is key to your body going into ketosis.

Your body needs to switch its fuel source to burn fat as energy instead of glucose. To do this, you need to starve the body of carbohydrates by keeping it to less than 5% of your overall macros.

This will see you consume between 20-60g of carbohydrates per day.

The other macro sources will be up to 25-30% protein and 60-70% fats.

How will keto macros help you achieve ketosis?

The body will transition to a new fuel source once it realises it isn’t getting enough fuel in the form of glucose. As long as you stick to consuming fibrous carbs and maintain a sub 5% carb intake in your diet, your body will transition to ketosis.

How can I track my keto macros easily?

It’s best to use an app like Easy Diet Diary to track the food and drinks that you consume throughout the day. You will be able to see where you are at with your macros in real-time.

Should I be aware of changes to my body when adopting keto macros?

Yes. Your body will demand energy in a different way. So you need to learn how to control your nutrition so that you stay alert and that you don’t always feel hungry.

You will need to have a meal plan and prepare snacks that you can have on hand.

If you feel tired, you will need to consume more protein, fats, and fibrous carbs to replenish your body’s energy reserves.

You will find that you will need to snack more. So consuming 5 or more times throughout the day will be common.