Traci D Mitchell helps women everywhere get control of their health through accountability and weight loss coaching.

High fat keto foods are the cornerstone of a healthy ketogenic diet, with some amazing benefits to reap. Here are 33+ you'll love.

Yes, some fats are good for you.

Low Carb Dieters know that Fats are important. But there is a difference between "Good Fats" & "Bad Fats" and you should know what they are.

If you care at all about weight loss, muscle growth, overall health or anything similar, then you probably know your diet is key. While there are many factors dictating whether your diet will be successful (both in terms of its effectiveness and your ability to actually sustain it), the two most important factors are always going to be: Your calorie […]

Learn about the vegetables to eat and avoid as part of the keto diet—a complete keto vegetables list with the best keto vegetable recipes.

Part 3: Fats Check our Part 1 and Part 2 of our “Macros” blog series if you missed them before we dive into all […]

Here's a list of healthy fat foods to support heart, brain, and digestive health and your complete breakdown of what makes fat healthy.

Learn about good carbs vs bad carbs. Simple guide to help you understand what carbs you should be eating and which to avoid.

Low carb food list what can you eat on a low carb diet? A low carbohydrate, high protein ketogenic style meal plan to improve health and help to lose weight faster

Macronutrients provide the body with energy and allow it to function in day-to-day life. Here is a look at why they are so important.

Interested in trying the keto diet but don’t know where to start? We’ve created a simple and approachable beginner’s guide to the keto diet. The body can run on two energy sources: glucose (which comes from carbs) or fat. The keto diet eliminates glucose so that the body is running on and burning fat. The metabolic state in which the body is running on fat as opposed to glucose is called ketosis. Ketosis is when the body breaks down fatty acids to produce ketones in the liver. Ketones can supply energy to both the body and the brain. People use the keto diet to lose weight and improve overall health. Research shows that the keto diet has been known to help improve health conditions like Type 2 diabetes and to lower blood pressure. Whether your goal is to improve a specific health condition or to gain specific health benefits such as weight loss, there are many successes you can take away from the keto diet when executed correctly. The keto diet is a low carb, high-fat diet. On the keto diet your carb intake will be limited and you will fill up on fats like meat, fish, eggs, nuts, and healthy oils. Remember to always talk to your doctor before starting a new diet. Keep reading to see the basic rules of the Keto Diet. Keto Rules 1. Cut out the carbs. Consume under 25 net carbs per day (total carbs minus fiber). This is going to equate to 5% of your daily food intake. Avoid any type of food that is high in carbs. This includes any sort of bean or grain as well as the more obvious starchy foods like bread and pasta. Keep reading to find some of our go-to bread and pasta alternatives. 2. Eat high quality protein. Keep your protein intake to 25% of your daily calories. High amounts of protein can be converted into glucose. Some examples of protein sources include seafood, meat, poultry, eggs, yogurt, and cottage cheese. 3. Go heavy on the fats. Your main source of fuel should be fats. This is going to equate to 75% of your daily food intake. Some examples of fats to incorporate into your diet are butter, peanut butter, nuts, seeds, MCT oil, cheese, olives, full fat mayo, olive oil, coconut oil, vegetable oil, avocado oil, ghee, heavy cream, and avocado. Because of the high fat content of this diet, it generally isn't necessary to count your calories. The increase in fat is going to decrease your hunger and make you fuller for longer periods of time. 4. Hydrate, hydrate, hydrate. When you first reach ketosis it is not uncommon to experience negative side effects also known as the keto flu. These side effects can range from bad breath, to nausea, to fatigue, brain fog, and even constipation. Combat the keto flu by drinking plenty of water and avoiding intense exercise. 5. Stick to simple beverages. Avoid Sugary drinks like fruit juice. Stick to sugar-free coffee, unsweetened tea, nut milks, and if you really want to play it safe, water is your friend. If you are craving sugary drinks, look for sugar alcohols like stevia that satisfy your sweet tooth while still allowing you to stick to your diet. 6. Avoid starchy vegetables. When it comes to vegetables, avoid the starchy kinds like corn, potatoes, sweet potatoes, green peas, beets, butternut squash, and carrots. Instead reach for non-starchy vegetables. Non-starchy vegetables contain less sugar and more fiber, which will help you get to ketosis faster. Some examples of non-starchy, low-carb vegetables include arugula, black olives, purple cabbage, asparagus, brussel sprouts, celery, and red peppers. 7. Avoid starchy fruits. When people think about fruit, their mind doesn't necessarily jump to carbs. But make no mistake, carbs from fruit can definitely sneak up on you while trying to maintain ketosis. Apply the same logic to fruit as we just did to vegetables to limit your carbohydrate intake. Avoid high-carb fruits. Some high-carb fruits to avoid include bananas, apples, grapes, mangoes, and raisins. Instead, opt for low-carb options like watermelon, cantaloupe, strawberries, raspberries, and blackberries. For a detailed list of low carb fruit and vegetable options, check out our keto friendly guide. 8. Keep your food consumption to an 8 hour window. Incorporate intermittent fasting aka limiting your food consumption to an 8 hour window. This will allow you to get to ketosis faster. According to Healthline it typically takes around 2-4 days to reach ketosis. However, for some people it can take more than a week. Intermittent fasting will help with any potential delays. 9. Check your ketone levels to make sure you’re in ketosis. Who wants to load up on fat without being sure that they have actually reached ketosis? When in doubt, purchase Keto Test Strips. This will allow you to know within seconds if there are ketones in your bloodstream. 10. There are keto-friendly alternatives for almost all types of foods. Don’t feel like you have to restrict yourself! Just because you’re on the keto diet doesn't mean that you can’t make traditionally carb heavy items like bread, pasta, and pancakes with alternative ingredients that allow you to stay within your macros. Check out some of our favorite recipes below: Keto Bread Keto Oatmeal Keto Pancakes Keto Pasta Keto Chocolate Cake Keto Chocolate Chip Cookies Keto Crack Chicken Bottom Line If you are looking for an efficient way to lose weight and burn fat, the keto diet is a great option. Rather than thinking about it as a scary and prohibiting diet, remember that you can actually eat a lot of great things and that it is truly easier to follow than you might think. Incorporate your favorite foods and have fun with it! If done correctly, you will be sure to hit your weight loss goals. And don’t forget, it’s not recommended to do this diet over the long term, 6 months max. Headed to the grocery store and don’t know where to start? Check out our complete keto grocery list to simplify your shopping experience! Lastly, if you’re going keto, we can assume that you’re going to need delicious, yet easy and portable snacks. Don’t forget about our absolutely fantastic sugar-free keto beef jerky. Happy Chomping!

The ultimate breakdown of carbohydrates for weight loss. How many carbs a day should you eat to lose weight? And do low carb diets really work?

Food is something that I’ve always enjoyed. And, for a while, it was all I really enjoyed. I was in an unhealthy romantic relationship, which proved to be challenging to get out of. My then-boyfriend…

Did you know that your fave keto cheese may have ZERO carbs?! Get the lowdown and all the best options! Check them out and get to snacking!

Good fats vs Bad fats. What are good fats? What are bad fats? List of healthy fats you should eat. Is fat healthy for me? Will fat make me fat? Weight loss

Learn about high carb low fat foods. Find out the benefits and drawbacks of consuming this type of food. Discover if it is good for your body!

- Meal Prep on Fleek

Stocking up on spinach and avocado.

Salads don't have to be dull, boring and tasteless. These keto salad ideas are loaded with healthy fats and protein, ideal for your ketogenic diet.

Eat nutrient-dense fat to burn fat on your keto or low carb diet. High fat recipes and real-life HFLC meal plans.

Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!

A quick keto diet for dummies style guide that explains what is keto. Includes an introduction to the keto diet, easy keto recipes, & tools from the web.

Wouldn’t it be incredible to lose weight while you’re asleep? Well, with this article you will know that losing weight could be as easy as getting a few good hours of Zzzs. But, there’s a catch, of course. You have to eat the right things just before you hit the sack to aid the fat burning process. The way you sleep,

The ultimate guide on how to start the keto diet. From counting your macro to fighting the keto flu, all you need to know to lose weight!

A low carb diet is a diet that limits how much carbohydrates you eat. This article explains what a low-carb diet is.

Meal plans for ketogenic diets can be difficult to create. Learn how you can eat delicious, low carb food with Atkins 7-day keto diet plan.

Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!

All fruits are good for you and nutrient-rich. But if you're watching your carbs, some are lower than others.

Carbohydrates are often demonized for its role in your diet. The truth is - carbs can be your friend, you just need to know which one to include.

Studies continually show that carbs don't make you fat. Let’s put our personal food ideologies aside to take an honest look at the evidence.

You can easily enjoy more healthy dinners on your low carb diet with these amazing low carb high protein meals. These high protein meal ideas are perfect to help you eat more nutritiously on your weight loss journey.

Trying keto? How do you know what fats are good or bad? See my list of good fats to eat and find out about the four main types of fat in this post.

Say goodbye to breads and pastas and hello to healthy fats and proteins with the keto food pyramid! We’ve got an easy chart to follow, plus the best keto foods.

Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!

A complete guide for low carb fruit you can eat on keto. A printable keto friendly fruit list with carb content and easy keto fruit recipes you'll love!

Learn everything you need to know about counting your macros. What are macros, how to count them, why to count them, and best practices.

Fats To Eat On Keto - List of Good & Healthy Fat Options on the Low Carb Ketogenic Diet to show you how to get enough fat.

Here are seventeen different options to make your meal plan easier and tastier while pushing through that low-carb diet plan.

What are carbs? How many carbs should you be eating? Are carbs bad for you? The answers to these questions and more PLUS healthy low-carb recipes!

Need some keto salad recipes for lunch and dinner? Here are 9 delicious keto salads perfect for your keto weight loss plan.

Get started with carb cycling for weight loss with our beginners guide, complete with a food list and delicious 7-day meal plan!

Traci D Mitchell helps women everywhere get control of their health through accountability and weight loss coaching.