Salazar Scoop

           T he first week of keto can be rough. You will feel that this is not for you, you will want to give up, and the headaches will make you feel weak. Just remember one thing, something that comes easy, goes easy. You have to remind yourself that you are making a lifestyle change. Although there will be times in your life where you are not following the keto guidelines for your meals,  you will learn new eating strategies that is worth the terrible week long keto flu! Here are a couple of tips that worked for me to help me survive the keto flu and achieve a state of ketosis. Up Your Fats. Eating more fats when beginning keto is very important. This will help your craving stay at bay, you will feel satiated, and will get into ketosis quicker. Keto is a high fat diet, but if you have fat to lose its best to reduce the intake after you achieve a state of ketosis. Add More Salt.  Salt is key to beating the keto flu. On a high carb di...

    S o if I am leading a keto diet, then what do my children eat?  Recently, I noticed my older son had gained some weight. I discovered his clothes were not fitting and we were buying clothes more often. I see him everyday, so I did not really realize how  much weight he had gained. He is seven years old and should weigh around 70lbs. However, he was 100lbs!         This was a wake up call. We had changed our diet, but left the kid's diet the same, high carb. Sure we had stopping buying food that had lots of sugar, but there is hidden sugar in mostly everything! The boys still had cereal, bread, milk, juice, and high carb snacks. When I noticed this I knew I had to adjust their diet, too.       I did not want to deprive my kids, but I also wanted them to be healthy and make better food choices. After my husband and I were on the same page, I brainstormed what I would feed them. I made substitutions for their foods. Here a...

       C hances are if you are reading this post you want to start the keto diet. Keto benefits make you feel amazing. The benefits are the reason why I stick to keto . There is only one question now, where do you begin? I have complied a list of the must know information for beginning a ketogenic diet for weight loss. 1. What is the Ketogenic Diet?             The ketogenic diet is a way of eating that consists of 75% healthy  fats, 25% protein and 5% carbs.  In order to achieve the benefits of keto you must be in a state of ketosis. To be in a state of ketosis you should be eating high healthy fats, moderate protein, low carb, and no sugar . This does not mean you will forever be eating high in fats. If your objective is weight loss, you already have some fat you want to be used as fuel to burn. You need to do high fat to achieve the state of ketosis. Once you are in a state of ketosis you are burning fat as fuel and c...

      Y our are at the supermarket reading your labels to ensure that you are keeping within your keto guidelines. As you read the label you notice that no where in the nutritional facts does it say 'net carbs'. You know that to be in optimal ketosis and achieve fat and weight loss you must stick to 20 net carbs a day. How are you going to determine the net carbs of your chocolate chips for a recipe if you cannot find the net carbs? Determining net carbs is really simple. All you need to know is simple mathematics! Even my 7 year-old can do it! Here are three steps to help you read the labels to ensure success on your keto journey! 1. Find the Total Carbs.            The total carbs or total carbohydrates is the amount per serving. Carbohydrates are composed of fibers and sugars. Remember, carbs turn into sugar, when they are made of sugar. Some carbs are all fiber. For example Chia seeds are a carbohydrate, but they are all fiber. Fibe...

      E ating an increased amount of fat, low carbs, and no sugar, are all true characteristics of keto. Why would anyone want to give up desserts and bread? How would one ever survive without tacos, cake, rice, and pizza!? On my journey I have discovered that the benefits this lifestyle has created for me are far more important than the limitations it entails. Here are the top reasons I stick to keto. 1. Keto reduces the risk of certain diseases.            My sole reason for beginning my keto journey was to help avoid the possible diseases embedded in my genes. Some of these include diabetes, high blood pressure, and cholesterol. Yes, cholesterol. The healthy fats only guideline of the keto diet helps reduce this risk. Diets high in carbs and sugar increase and worsen the risks of diabetes and high blood pressure. Although red meats also may contribute to these diseases, there are many options on the keto diet like organic and grass-fe...

      I  have struggled with weight loss my entire life. I cannot remember a time when I was ever thin, I mean like really thin. I have been  thinner,  but not like JLO thin. As a child, I was always 'chubby'. Like most women, I struggle to meet a certain requirement. Although curves are in, my curves are not thin enough. It always comes back to this.     O ver the years I have explored multiple ways to try and achieve a thinner figure. People are mean and opinionated. Being overweight hurts. It has become a part of the way I think about myself, dress myself, and how I interact with others. I  feel  less because I do not fit a societal mold. After various depressions from grief of death of loved ones in my teens, I decided to research ways to lose weight. I knew that I had to reduce my food intake and exercise. This was my first attempt. I was 17, getting over my brother's death, and overly determined. After I learned to d...