KETO BEGINNER

[Tips And Hacks] A Guide On How To Eat Keto In College

Eating well while going to college doesn't have to be hard, especially when you have the dining hall to rely on. In fact, with a little knowledge and preparation, it can be effortless to stick to your ketogenic diet.

How to eat keto in college? Some great keto-friendly options found is most college dining halls include:

Scrambled eggs with cheese
Coffee with cream
Salads
Hardboiled eggs
Plain tuna from the salad bar
Grilled chicken breast
Deli meat and cheeses
Burgers without the bun

In this article I'll go over options to eat in your college dining hall, helpful tips to avoid getting knocked out of ketosis, and even ALCOHOL.

Helpful Tips On How To Eat Keto In College

The hardest part about eating keto while in college, especially in the dining hall, is not knowing what exactly goes into the food. What you may not know is that your school's dining services are probably more than happy to show you the nutrition info.

Many students have special dietary needs, so you don't have to feel awkward, asking for nutritional information. Often, a meal plan while living on campus is a requirement, therefore the dining hall is obligated to make sure they're serving you foods that you can eat.

People require or abstain from certain foods for many reasons:

Allergies
Religious purposes
Athletic endeavors
Dietary restrictions

Don't feel like you're the only one with special dietary needs. I'm sure the school gets asked for nutritional information all the time.

Another helpful tip is to get to know the kitchen staff. After all, you'll be seeing the cooks quite often, and making friends with the kitchen staff may open up access to special requests.

Keto Breakfast Options In College

Breakfast may be one of the easiest meals to make keto-friendly while dining in the mess hall. Scrambled eggs with shredded cheese and a slice or two of bacon are pretty universal.

Just make sure you skip the oatmeal and grits since they aren't keto friendly.

If your dining facility is fancy enough, you may even opt to throw in some veggies or add a side of avocado. Sausage and sausage patties may also be available at your dining facility, but it's best to check for any added sugars since they can add up.

TIP: Make sure you check with dining services or the person behind the counter for any added fillers to the eggs. Flour and/or milk are the biggest culprit when it comes to egg fillers.

If you're not a breakfast person, then you can skip the morning meal and have a cup of coffee instead. Feel free to drink your coffee black, with cream, or even make keto coffee if you have all the ingredients available.

Keto Lunch Options In College

Your first stop when heading to lunch should be the salad bar. EVERY dining facility I've ever been to has a salad bar with plenty of keto-friendly options.

While you don't have to eat salads if that isn't your thing, you can load up on plenty of vegetables and different cheeses at the salad bar. In terms of protein, many salad bars are loaded with hardboiled eggs, plain chicken breasts, and even tuna.

If the salad bar is not your cup of tea, then perhaps try the sandwich station. Opt for some deli meat and cheese without the bread.

Keto Dinner Options In College

Similar to lunch, you can always hit up the salad bar for some vegetables and proteins.

When it comes to dinner, college dining facilities usually have some fancier options. Some colleges have specific themes each day of the week, but they often revolve around a protein of some kind.

TIP: Look out for any added sauces to the meat since they are usually filled with sugar.

Another excellent option for dinner could be cheeseburgers, without the bun and sugary condiments, of course. If you're uncomfortable asking for the burger without the bread, say you have celiac disease. Yes, it's a little white lie, but now they won't be nearly as judgmental…

Not that you should care what they think anyway.

Useful Tips For Students Eating Keto In College

I've mentioned these previously, but these are too good not to reiterate.

Make an appointment with the director of your school's dining services, and possibly the office of disability services. There may be a chance you can get the cook to whip up keto-friendly meals for you.
Be social, with the cooks that is. You'd be surprised how a little kindness and friendliness can go a long way in their willingness to be accommodating and helping you out.

What To Eat On Keto Diet

It might be easier to have a basic template on what to eat on a keto diet, so here are the basics you should stick to. Generally, your biggest priority is to limit carbohydrates while consuming moderate amounts of fat AND protein.

Ketosis is a metabolic state established through dietary restriction of carbohydrates, not the intake of high amounts of fat. Fat should only act as a lever depending on your goals, which for many, is fat loss.

What do I mean by lever?

First priority is determining how many calories to eat.
Secondly, set protein intake according to lean body mass and goals.
Limit carbohydrate intake (Generally 20 to 50g of net carbohydrates).
Last, fill in the remaining calories with fat.

To calculate your macros and have a better understanding of why this is, visit the keto macro calculator.

Generally, you should be sticking to meat, vegetables, low carbohydrate fruits such as berries, and healthy sources of fat. Stay within your carbohydrate threshold, and you should reach a metabolic state of ketosis.

An example of foods probably best to avoid:

Starchy vegetables like potatoes, corn, peas, squash, beans, and yams
Grains of all kinds (rice, wheat, corn, oats)
Fruits aside from berries
Sweeteners (sugar, dextrose, honey, agave, maple)

While you can technically eat anything on a ketogenic diet and establish ketosis by staying within your carbohydrate threshold, some foods may not be worth the small amount you would be able to eat. 1

For example, let's say you are trying to stay within 20 grams of net carbohydrates per day and wanted some fruit. You could eat an entire cup of blueberries or half of a medium banana.

I don't know about you, but a cup of blueberries seems more worth it unless you don't like blueberries or really want a bite of a banana. The small piece of banana would likely leave me hungry, whereas an entire cup of blueberries would be very satisfying and satiating.

What I like to tell people is that they can technically eat anything, if they want to slice it small enough, which is true. You have to be the judge of whether it's worth it or not to use up your carbohydrate allowance on such a small portion, though.

Eating such a small portion of carbohydrate-rich foods is why it's often recommended to fill your carbohydrates with vegetables. First, vegetables provide fiber, vitamins, and minerals. Second, you can eat a large quantity of most vegetables before you hit the 20 grams of net carbohydrates we're setting as our example.

My Top Three Go-To College Keto Snacks

As busy college students, you're always on the go. Some people would rather eat a snack while walking to their next class.

Maybe you want something quick to eat so you can catch up on some sleep or even a snack while you hit the books in the library.

Whatever the case, here are a few keto-friendly snacks you can buy and keep in your backpack.

Quest Bars

I love quest bars, or even the Kirkland brand ones if you have access to a Costco. My favorite quest bars are the cookies and cream along with the birthday cake flavors.

Each bar has about 20 grams of protein and only 4 grams of net carbs.

They're also my solution for my sweet tooth when it comes to candy or dessert while on keto.

Check the current price of quest bars on Amazon.

Cheese sticks

String cheese is a good option but requires it be kept cold. In this case, I'll stick to cheese sticks or snacks such as cheese whisps, moon cheese, or bars made literally from just cheese.

Cheese sticks are also an excellent option for those wondering how to get calcium on keto. Alternatively, I've seen cheese whisps and moon cheese at costco before.

Beef Jerky

A keto-friendly snack list isn't complete without listing beef jerky. Just be careful in that you choose a jerky that's not filled with tons of sugar.

I like biltong over beef jerky. While very similar, biltong is VERY thinly sliced and air-dried, leaving for a more tender beef snack.

I like the Kalahari Brand of biltong compared to some others I've tried.

Check the current price of Kalahari biltong here.

If you're looking for other keto snack recommendations, read about my top 40 favorite ones to eat while staying keto.

Lastly, if you have access to a small fridge, that could open the door to many easy keto recipes that you can make in the comfort of your dorm room. I remember using my George Foreman grill to grill up some meats in my dorm along with stashing food from the dining hall to eat later.

Keto At College And Alcohol

I can’t possibly write an article about staying keto while in college and not mention alcohol. I get it, you want to be social, you’re wild and free, and it may even be the first time you’re away from your parents.

First, I hope you’re over 21, and second, you can still have a drink or two without knocking yourself out of ketosis. Just make sure you drink responsibly.

When it comes to keto and alcohol, your best bet is to stick with hard liquor. However, that doesn’t mean you can’t enjoy a glass of wine or a light beer if that’s more your style.

Some other low calorie and keto friendly options include hard seltzers such as White Claw hard seltzer, Truly hard seltzer, and Corona hard seltzer.

Stay away from sugary mix-ins, and opt for drinks straight or mixed with club soda. You can even splash in some lime and use a sugar substitute if you want some sweetness to your drink.

For a complete list of what to look for and even a list of liquor, beer, and wine, then head over to my keto alcohol guide.

Take Away

Sticking to your keto diet in college doesn't have to be hard with a little preparation and navigation.

Stick to foods like eggs, vegetables, hamburgers without the buns, and meats without the sauce. If you don't know what's in something, it's probably best you stay away.

Better yet, ask for the nutritional information. You'd be surprised by how willing the college staff is in giving you the information or making alterations for you.

What are some of your go-to college keto-friendly favorites?

Wondering How To Get Calcium On Keto? [The 5 Best Sources]

I often recommend people supplement electrolytes, especially when first starting a ketogenic diet. However, one of the most common electrolytes often left out of the conversation is calcium. So how do you get calcium on keto?

It's entirely possible to get a sufficient amount of calcium while following a keto diet. Excellent calcium-rich food sources also low in carbohydrates are seeds like (poppy, sesame, and chia), cheeses, canned fatty fish with bones, almonds, and green leafy vegetables.

Keep reading further to learn what calcium is, why it's essential, signs you may be deficient, and even how much you should be trying to consume.

How To Get Calcium On Keto

When people think of keto and electrolytes, they typically refer to the three most common ones: sodium, potassium, and magnesium. What you may not realize is that calcium is the MOST ABUNDANT mineral in the body.

Calcium is often associated with dairy, and for a good reason. Dairy is, in fact, one of the most abundant sources of calcium there is, but it's not the only source.

Here are five keto-friendly foods that are rich in calcium.

Seeds

While not technically a “food,” but a category, seeds including poppy, sesame, and chia are chock full of calcium. On average, a single tablespoon of any one of the seeds provides ~126 mg of calcium. 2

Cheese

A ketogenic staple, cheese is an excellent source of calcium. Out of all cheeses, parmesan cheese has the most calcium. A single ounce serving of parmesan cheese provides 331 mg of calcium.

Pizza anyone? Gluten Free Keto Pizza is a great way to get in some calcium!

Canned fatty fish WITH the bones

Sardines with bones rich in calcium for keto

Aside from being a rich source of omega-3 essential fatty acids, canned fish such as sardines are an excellent source of calcium. Sardines and other fatty fish are also quite the nutritional powerhouses full of high-quality protein and rich in vitamins D and B12.

A four-ounce serving of sardines with their bones provides 85 mg of calcium. 2Remember to get them WITH the bones.

Almonds

Compared to any other nut, almonds are the highest in calcium and also rich in magnesium. Just be careful when including almonds, they are too easy to over-consume.

A single ounce serving of almonds will provide you with 80 mg of calcium.

Now that you know some great sources to get calcium on a keto diet, why is calcium so essential?

Vegetables

Calcium in broccoli and other dark leafy greens like kale are a great way to get more calcium in the diet along with fiber, vitamins, and minerals.

One cup of chopped broccoli will give you 43 mg of calcium, while one cup of chopped kale will provide you with just over 100 mg.

Additional sources of calcium

I know I said 5, but the truth is there are tons of ways to get in additional calcium on a ketogenic diet.

There is no excuse why you shouldn't be getting in enough calcium daily.

Here are some other great options to get in some additional calcium that ARE keto-friendly. If you want to learn more about each source and the benefits, click on any one of them below.

Read: Is Unsweetened Yogurt Keto Friendly?
Read: Heavy Whipping Cream and Keto (HWC)
Read: Is Half And Half Keto Friendly?

And even protein shakes from whey or casein can provide calcium.
Read: Can You Have Protein Shakes On Keto?
Read: Is Muscle Milk Keto Friendly?

Why Is Calcium Important

Remember how I said calcium is the MOST ABUNDANT mineral in the body? Calcium is the most abundant mineral in your body because it makes up much of your teeth and bones.

Additionally, calcium is quite important when it comes to muscle function. Within the muscle, calcium helps to facilitate the interaction between actin and myosin during contractions. 3

Other roles of calcium 4 :

Blood clotting
Nerve impulse
Regulating heartbeat
Fluid balance within cells

Ninety-nine percent of the calcium found in your body is located in your teeth and bones, making it essential for the development, growth, and maintenance of them. More importantly, as we age, bone density begins to experience a slow decline. The ingestion of calcium helps to slow, if not prevent, the natural losses we may suffer as part of the aging process.

Women should especially be mindful of consuming adequate amounts of calcium since they are more susceptible to osteoporosis. Osteoporosis is a disease in which the density and quality of bone are reduced, leading to a greater risk of fractures.

Signs Of Low Calcium

Hypocalcemia is the term used to describe a calcium deficiency in the medical world. While a keto calcium deficiency isn't as prominent compared to other electrolytes, here are signs and symptoms to look out for:

Tooth decay
Bone fractures
Brittle nails
Osteopenia or osteoporosis
Difficulty swallowing
Fatigue
Muscle cramps (especially in the back and legs)

Certain things may lead to a calcium deficiency:

Certain genetic factors
Prescription medications
Hormonal changes (postmenopausal women and amenorrheic women)
Malabsorption (Vitamin D, K2, and magnesium can affect calcium absorption)

In general, females are less likely than their male counterparts to consume an adequate amount of calcium from food. 5

How Much Calcium You Need

How much calcium is recommended depends a lot on your age, sex, and even where you live. The calcium RDA for adults ranges from 1,000 mg a day to an upper daily limit of 2,500 mg. On the other hand, the World Health Organization recommends 500 mg per day while in the United Kingdom sets a goal of 700 mg per day.

If you're wondering what a normal calcium level is, according to the National Health and Nutrition Examination Survey (NHANES), mean dietary calcium for males ranged between 871 to 1,266 mg per day. Females, the mean intake was 748 to 968 mg of calcium per day. 6

The amount of calcium we can absorb is affected by the following:

Amount consumed: As calcium intake increases, the efficiency of absorption decreases. 7
Components in food: Oxalic acid and phytic acid, found naturally in plants, can bind to calcium and inhibit absorption. 8
Age and life stage: Calcium absorption is highest in infants and young children, which makes sense due to an increased demand for growing bones. At the other end, absorption decreases nearly 20% in adulthood and will continue to decrease as you age. 9

Furthermore, calcium and vitamin D are closely tied together. Vitamin D increases the rate at which calcium is absorbed into your blood. Without enough vitamin D, your body may not be able to absorb enough calcium from the diet.

Vitamin D can be obtained in three ways:

Sunlight exposure
Diet
Supplementation

Some keto-friendly sources of vitamin D include egg yolks, saltwater fish, and liver. The RDA for vitamin D is 600 international units a day for most adults.

What About Calcium Supplements?

I left calcium supplementation for last because many people overly rely on supplements. Supplements are just that; they are meant to “supplement” your diet.

Before considering what supplements to take on a ketogenic diet, your priority should be to try and consume adequate nutrition through food before worrying about taking any supplements.

There are certain cases when we can't obtain adequate nutrition from our diet alone. In the event you cannot consume the recommended doses in your diet; supplements can be a great tool to make sure you receive sufficient levels of vitamins and minerals.

The two primary forms of calcium supplements are carbonate and citrate.

Calcium carbonate

Calcium carbonate is the cheapest form of calcium and provides 40 percent elemental calcium. Elemental calcium is crucial because it's the actual amount of calcium in a supplement.

For example, if a supplement claims to have 1,000 mg of calcium carbonate, that equates to 400 mg o elemental calcium. 1040% of 1,000 mg

Furthermore, calcium carbonate is better absorbed when taken in smaller doses and best absorbed with food.

Check prices of calcium carbonate here.

Calcium citrate

Calcium citrate is absorbed well with or without food. Twenty-one percent of calcium citrate comes in the form of elemental calcium.

When it comes to choosing which form of calcium to supplement with, consider these things:

Cost
Tolerability
Absorption

Those who suffer from low stomach acid, taking acid blockers, or have IBS may benefit more from taking calcium citrate over calcium carbonate.

Check prices of calcium citrate here.

Interested in calcium for its potential benefits on bone and joint health? Wondering if you can take supplements like glucosamine on keto?

Take-Home Message

When it comes to getting adequate amounts of calcium on keto, many factors may impact absorption, including age, vitamin D intake, and other components in food such as physic and oxalic acid.

Keto-Friendly foods rich in calcium include seeds and nuts, especially almonds, dark leafy vegetables, cheese, and canned fish with the bones.

What are your favorite sources of calcium on keto? Do you supplement calcium?

What Can I Eat At A Mexican Restaurant On Keto?

Growing up in Southern California, I’ve had my fair share of delicious Mexican food. It’s a good thing many different Mexican dishes are keto-friendly or can be altered to fit a ketogenic diet.

What can I eat at a Mexican restaurant on a keto diet? The best keto-friendly Mexican options in general are:

Guacamole
Pico De Gallo
Fajitas without the tortillas
Ceviche without the chips
Meat enchiladas (just the filling)
Chorizo
Carne asada
Taco salad without the shell
Carnitas
Chile Rellenos

Read along further as I’ll go over general dishes that are safe to eat at your favorite Mexican eatery, hidden ingredients to look out for, and even some of my favorite Mexican keto-friendly recipes.

Keto-Friendly Mexican Restaurant Foood

When it comes to eating out at your local Mexican eatery, there are a few dishes that you can usually bet on to be keto-friendly. However, other recipes may look safe but require you substitute or omit a particular ingredient or two.

In general, no matter where you are, stick to basic principles of meat and vegetables, and you’re 90% in the clear. The other 10% is usually a sugar-filled sauce you can request on the side or omit.

Whether you’re eating traditional Mexican food, Tex-Mex, or even Cali-Mex cuisine, there is an option for you.

Keto Mexican Restaurant Options

Guacamole

Who doesn’t love some guacamole? Yes, you may not be able to dip chips in your guacamole, but you can use it as a garnish for your main dish or even use another vehicle.

Can you say Chicharonnes? 11Pork Rinds

Almost every guacamole recipe follows the same essential ingredients:

Avocados
Onion
Tomatoes
Cilantro
Lime
Jalapeno *
Spices *

Pico De Gallo

Pico De Gallo is also commonly referred to as salsa Fresca and is widely used in many Mexican dishes. Many Mexican restaurants will serve Pico De Gallo with chips as a complimentary appetizer while waiting for the main course.

Main ingredients include:

Tomatoes
Onion
Serrano peppers
Salt
Lime Juice
Cilantro

Fajitas (Steak, Chicken, Or Seafood)

When it comes to fajitas, the star of the show is the sizzling grilled meat and vegetables. Of course, you likely will get a side of sour cream and possibly guacamole, which are keto-friendly.

Some Mexican restaurants may pre-wrap the fajitas for you, while others will put tortillas on the side for you to wrap them yourself. Feel free to ask them to omit the tortillas or possibly even substitute them for something more keto-friendly.

Avoid the tortillas, rice, and beans that come with fajitas.

Ceviche

Ceviche is a seafood dish usually served cold and as an appetizer, but don’t let that stop you from making it the main dish. The base for ceviche is typically some seafood (fish, scallop, shrimp, or mix) marinated in lime juice with chopped onions, peppers, and various seasoning.

Ceviche is likely served on top of a tostada 3Basically, a big fried tortilla chip or with a side of chips which you can request be omitted.

Also, some Mexican restaurants may top their ceviche with a sauce you should avoid unless you can verify the ingredients. Many of the sauces are a cream-based sauce, but if they add sugar, then it should be a no-go.

Avoid the tostada, chips, and even extra sauce that may be glazed on top.

Enchilada filling (Chicken or Beef)

Enchiladas, by definition, is a corn tortilla rolled around a filling, but in our case, we don’t want the tortilla. Enchilada filling is typically made with the meat of your choice, a seasoning blend, tomatoes, chiles, and cheese.

Additionally, it's probably a safe bet to stay away from the enchilada sauce as well. Enchilada sauces use flour as a base. Also, look out for beans and potatoes, which may potentially be mixed in with the enchilada filling.

Avoid the tortillas and enchilada sauce, though a little enchilada sauce may be o.k. 4

Chorizo

Chorizo is a traditional Spanish and Mexican sausage usually made from pork but can be often found with beef as well. Traditionally, chorizo is made with the most simple of ingredients: pork sausage, seasoning, and the casing.

A 1 ounce serving of chorizo will have, on average, 11 grams of fat and 7 grams of protein.

Carne Asada

Carne asada is grilled and sliced beef, that’s it. Most carne asada uses skirt steak, but you may find certain places that use sirloin, tenderloin, or even rib steak.

While carne asada is more than likely to be marinated, it should generally be safe and considered keto-friendly when eating out.

Taco salad

Most salads at Mexican restaurants are keto-friendly. You may need to watch out for tortilla strips, beans, corn, and possibly a sugar-filled dressing.

Your best bet is to ask for dressing on the side, which usually leaves you with lettuce, the meat of your choice, and usually salsa and/or guacamole. A low carb Mexican salad is a staple for many keto dieters.

Avoid tortilla strips, beans, and any sugar-filled salad dressings.

Carnitas

Carnitas are another staple, keto-friendly Mexican dish that's made in a straightforward matter. Traditionally, carnitas are made by simmering pork in lard until tender. However, many places will often slow cook or roast the pork low and slow until it’s tender enough to shred with a fork.

Chiles Rellenos

One of my favorite dishes is chiles relents. A chile relleno is a hot pepper stuffed with cheese, dipped in egg, and then fried.

Just be careful about any added sauces and opt to have cheese and salsa instead.

Keto-Friendly Mexican Drinks

Your traditional sangrias, margaritas and pina coladas solely won’t due, sorry. However, there are other delicious low carb Mexican drinks you can enjoy without knocking yourself out of ketosis.

I wrote an article with a general list of keto-friendly alcohol, but here are a few ideas for keto-friendly drinks at a Mexican restaurant:

Light beer (a corona light will set you back 5g of net carbs)
Glass of wine
Hard liquor (tequila anyone?) I’ll usually order tequila with club soda 5 with a squeeze of lime. If you want something a little sweeter, you can add whichever sweetener substitute you prefer.

Keto Mexican Restaurant Options To Avoid

The foods listed above are the best low carb foods to eat when dining at a Mexican restaurant. The following list is items you should avoid when trying to remain keto at a Mexican restaurant:

Tortillas (corn or flour)
Tortilla chips
Tostadas
Rice
Beans
Corn
Tamales
Empanadas
Pupusas
Quesadillas

My Top 5 Low Carb And Keto Mexican Food Recipes

Being that Mexican food is one of my favorite cuisines, I do try to re-create a lot of my favorites at home. Aside from that, it’s just better knowing the exact ingredients in my food. Below is a list of some of my favorite keto inspired recipes across the web.

Keto Chimichangas

Who doesn’t love a good chimichanga? Technically, a chimichanga is a deep-fried burrito wrapped in a flour tortilla, but in this recipe, we’re using low carb tortillas of your choice. (These are my favorite ones)

Click here to view the recipe from Hip2Keto

Photo and recipe from Hip2Keto

Low Carb Cheesy Mexican Skillet

If you’re a fan of one-pot or in this case “one skillet” dishes, then this recipe is for you. This recipe uses shredded chicken, but you can use any meat your heart desires. I like to use this recipe with some shredded or ground beef.

Click here to view the recipe from Kasey Trenum

Photo and recipe from Kasey Trenum

Chili Verde Keto Chicken Casserole

If you’re a casserole connoisseur, this recipe will be right up your ally. I’m particularly fond of green chili and salsa, so anything Verde 6verde means green in Spanish. is already high on my list.

This recipe uses a combination of three types of cheese and a savory chili Verde sauce.

Click here to view the recipe from Whole Lotta Yum

Photo and recipe from Whole Lotta Yum

Low Carb Mexican Cauliflower Rice

The biggest food I miss on a ketogenic diet is RICE! Besides, rice and beans are a must with any Mexican dish. This recipe is sure to fill that void for those who miss rice using cauliflower rice as a base.

What’s better is that this dish is another one pot or one-skillet wonder.

Click here to view the recipe from All Day I Dream About Food

Photo and recipe from All Day I Dream About Food.

Keto Mexican Pizza

One of my guilty pleasures as a child was the Mexican pizzas from Taco Bell. It only made sense I seek out a recipe to re-create one of my childhood guilty pleasures.

Click here to view the recipe from Keen For Keto.

Photo and recipe from Keen For Keto

The Takeaway

So now you know what to eat at a Mexican restaurant on keto and some pitfalls to avoid.

What are some of your favorite keto-friendly Mexican restaurant dishes? Comment below and share with us and others so we can add to the list.

The 17 Best Keto Friendly Candy and Recipes To Satisfy Any Craving

If there's one thing I wish I didn't have, it would be my sweet tooth. I seriously can't understand how some people don't love candy and sweets.

What candy can you eat on keto? Any candy that is low in carbohydrates and fits within your daily carb intake can be eaten while remaining in a state of ketosis. Regular candy in small quantities or sugar-free candies can be enjoyed in moderation while on a ketogenic diet.

In this article, I'll go over what to look out for in choosing if candy is ok to consume, some of my keto-friendly dessert recipes, and even keto-friendly candy from the store you may be able to find locally.

What Candy Can You Eat On Keto?

You may automatically assume that when following a ketogenic diet, it's an all or nothing game when it comes to sweets and carbohydrates. The truth is, while there are plenty of keto-friendly recipes to recreate many of your old favorites, you can still consume certain candies, in moderation, of course.

Carbohydrate tolerance will vary from person to person, though most people can consume between thirty to fifty net carbs 7 and remain in a state of ketosis. If you're a highly active individual or athlete, you may be able to consume two or three times that and stay in ketosis.

The only way to know is by conducting your own experiment and seeing how many carbohydrates you can consume while remaining in ketosis. To find your threshold, you would need to check for ketones after consuming varying levels of carbohydrates, preferably with a blood ketone meter.

A blood ketone meter is commonly used within keto research and touted as the gold standard when it comes to measuring ketones.

Does Sugar Kick You Out Of Ketosis?

Sugar in and of itself won't kick you out of ketosis. Consuming more carbs than you're allowed will ultimately be the most significant determining factor of whether you get kicked out of ketosis or not.

Since we're talking about candy, let's take a bite-sized snicker as an example. One fun size snickers almond bar has:

12g of total carbohydrates
1g of fiber
10g of sugar

Therefore, a fun-sized snicker almond bar has 11 grams of net carbs since we subtracted the 1g of fiber. If your diet allows up to 30 grams of net carbs, you could potentially eat two fun-sized snickers bars and remain in ketosis.

While candy isn't the best food nutrition-wise to spend your carbohydrates on, eating a piece of candy once in a while is perfectly ok and won't knock you out of ketosis.

A great analogy is to think of your carbohydrates allotment like money. Imagine you had $100,000 that you could spend, but had to make last for an entire year for every day living.

Now, you COULD go out and buy that shiny new car you've always wanted for $90,000 and have $10,000 left to spend the rest of the year. Or, you can be sensible and opt for a more economical car while still having plenty of money left over to spend on necessities like rent, food, you know… things you may need to survive.

Yes, I know a few of you would buckle down and buy that shiny new car, and it would be worth sacrificing the rest of the year.

But you get my point.

If you're dying for a piece of candy and can exercise restraint at only one or two pieces, then, by all means, have as much as you can fit. Sugar in and of itself will not kick you out of ketosis. It's the quantity of sugar that will kick you out.

On the flip side, if eating one piece of candy opens the flood gates and causes you to binge on MANY pieces of candy, it may not be the best idea.

What If You Eat Too Many Carbs On Keto?

Now, if you went a little overboard (or a lot) and ate too many carbohydrates, chances are you'll knock yourself out of ketosis. Bear in mind, this doesn't necessarily mean you'll stop losing fat if that's your primary focus. 2

How long it will take for you to get back into ketosis will depend on how overboard you went with the carbohydrates. Generally, you should re-enter ketosis within 24-hours if you quickly course-correct and resume your ketogenic diet. You may potentially be back in ketosis in as little as a few hours if you barely went over your threshold.

Most importantly is that you get back on track. It's not what you do once that will determine your outcome, but what you repeatedly do.

I did the ultimate self-experiment eating A LOT of carbohydrates over a prolonged time to see how long it took me to enter a state of ketosis, the results might shock you.

Athletes who follow a Targeted Ketogenic Diet (TKD) do this all the time by consuming carbohydrates pre-workout to help fuel performance. While they temporarily knock themselves out of ketosis, these same individuals usually find themselves back in ketosis by the end of their workout or not too long after.

Again, how much is too many, and how quickly you'll get back into ketosis will vary from person to person.

These factors will influence the above:

Amount of muscle mass you carry
Activity level
How long you've been in ketosis
How many carbs you ate

What are the best keto sweeteners?

Everyone has their preference when it comes to what sweeteners are “best” to use on keto. In general, most keto-friendly candy on the market today will use erythritol, stevia, or a combination of both.

Most of the recommendations below use stevia or erythritol, but what matters most is what you prefer and works best for your specific needs.

Controversy aside, the most researched and studied sweetener substitute is aspartame, which is shown to be safe for consumption. Aspartame is also considered safe by many leading regulatory organizations including the FDA and World Health Organization.

Check out this article and video by PBS which also mentions four additional peer-reviewed studies.

Sugar alcohols are listed on the back of most nutrition labels, but since they're not digested in the same way, they do not count against your total net carb intake.

In some cases, maltitol's used as a sweetener, which does act differently compared to other sweetener alternatives. While a little is ok in moderation, many individuals like to still count 50% of maltitol sugar alcohols into their total carbohydrate intake, but that's entirely up to you.

Now that you have a firm understanding of what you can and can't have while on keto, candy, or not, here are a few of my favorite recipes that won't break the bank (or carbohydrates in this case).

Keto Chocolate Recipes

Who doesn't love chocolate? What you may not know is that 100% cocoa or cacao is fairly low in carbohydrates, mostly fiber, and chock full of anti-oxidants that may potentially improve cardiovascular health. 3

If you've got a hankering for chocolate desserts or candy, here are a few of my favorite recipes.

Rich 3 Ingredient Chocolate Keto Fudge

3 ingredient keto fudge for keto candy — Picture and recipe from Healthy Eats Real

The best recipes are the simple ones with the least ingredients, at least that's what I think. Here is a three ingredients keto fudge recipe from Healthy Eats Real that should take no more than 15 minutes to make.

Even better is that this recipe is both paleo and vegan-friendly.

Ingredients

1/2 cup coconut oil
1/2 cup stevia-sweetened chocolate chips (I use this brand)
1/2 cup cashew butter (or other nut butter) (I use this brand)

Click here for the recipe.

Keto chocolate nut clusters

Want something with a little more bite? Try these keto chocolate nut clusters from Peace Love and Low Carb that are also only three ingredients.

Ingredients

9 ounces sugar-free dark chocolate chips (I use this brand)
1/4 cup unrefined coconut oil
2 cups salted mixed nuts

Click here for the recipe.

Keto chocolate cookies

Ok, if you want something a little fancier, these are for you. I love the keto chocolate cookies courtesy of the Healthy Recipes Blog. Be forewarned, these cookies are soft, chewy, and quite addicting.

Ingredients

2 Eggs, large
1 cup Nut butter, natural creamy
1 1/2 tsp Stevia
1/4 tsp Baking soda
1/2 cup Cocoa powder, natural unsweetened
1/3 cup Dark chocolate chips (I use this brand)
1 Pinch Salt
1/2 cup Water

Click here for the recipe.

Keto Gummy Recipes

Big fan of gummy bears and gummy worms? Here are some of my favorite keto-friendly gummy recipes that will do the trick.

Keto Kombucha Gummies

This recipe is courtesy of Thrive Market and The Keto Reset Diet Cookbook. I've personally used Thrive Market since they opened their doors a few years ago.

Thrive Market sells natural and organic products that usually are 25 – 50% off retail prices. I would highly recommend you check them out and see if there are any products you typically purchase (or can't find locally) that could be found cheaper and delivered straight to your door.

Sugar-Fere Gummy Bears

Sugar Free Gummy Bear keto candy — *Picture and recipe from* Low Carb No Carb

These sugar-free gummy bears are a perfect treat for you or your little ones but do take a bit more time and effort. Courtesy of Low Carb No Carb, these gummy bears also use her keto infused tea recipe.

Ingredients

1 Pkt Gelatine sheets (20g) (I use this brand)
140ml Hot water (1/2 Cup)
2 tsp Lemon juice
4 Stevia packets
Variety of teas:
Orange – Camomile Tea
Red – Hibiscus Tea
Green – Matcha Tea
Purple – Blueberry tea

Click here for the recipe.

Low Carb Strawberry Margarita Gummy Worms

Saving the best for last, these low carb strawberry margarita gummy worms from Peace Love and Low Carb are fun and delicious. While these are suited for adults, you can easily make these kid-friendly by eliminating the tequila.

Ingredients

10 hulled strawberries, fresh or frozen
2 ounces silver tequila
3 tablespoons grass-fed gelatin collagen protein (I use this brand)
2 tablespoons powdered erythritol (I use this brand)
1 ½ ounces fresh lime juice

Click here for the recipe.

Keto Hard Candy Recipes

Chocolate or gummies, not your thing? Here are some hard candy recipes for when the cravings hit, and you want a sweet treat that you can munch or suck on.

Keto Butterscotch Candy

Candy on keto — *Picture and recipe from* Better Than Bread Keto

Almost like toffee, this keto butterscotch from Better Than Bread Keto is excellent as “hard” candy or even as a topping by adding a little cream to the mixture.

1 cup butter
1/2 cup Lakanto Golden Monkfruit Sweetener
1 tsp vanilla extract
1 tsp pink Himalayan salt

Click here for the recipe.

Keto Hard Nougat Turron

Keto candy turon — *Picture and recipe from* Recommended Tips

Being of Filipino Spanish descent, turron is a dessert I grew up eating. The Spanish version from Recommended.Tips is a little different than that of the Filipino version but just as good.

Ingredients

1 cup macadamia nuts or almonds
1 cup erythritol (I use this brand)
2 tbsp water
1 large egg white
1 pinch salt

Click here for the recipe.

Keto-Friendly Candy From The Store

Maybe cooking and baking isn't your thing, that's ok, we got you covered. With the internet, it's easier than ever to find keto and low-carb snacks or candy when we don't want to take the effort to make them ourselves.

Remember, just because you CAN eat something, does it mean you SHOULD eat it. I'm still an advocate for relying on whole and unprocessed foods for 80 – 90% of your diet, but having an occasional treat from above or the list below is perfectly ok.

Here are some keto-friendly treats you can potentially find at your local store or at least online.

Smart Sweet Keto Gummy Candy

While I've listed some of my favorite keto gummy recipes, these are some of my favorite store-bought gummies.

Smart Sweet Gummy Bears come in a variety of fruity or sour versions, depending on your taste buds.

I first discovered these at my local Whole Foods, so if you're reading this and want them ASAP, then head hop over there and grab you some. Otherwise, you can find a variety pack on Amazon and taste all of them to see which you love best. The sour blast buddies are my personal favorite.

Now that I think about it, these would make an excellent Halloween giveaway.

On average, each bag contains:

30 – 35g of total carbohydrates
28g of fiber
Total Net Carbs: ~5 grams of net carbs

Check the price of Smart Sweet Gummies here.

Twizzlers Sugar-Free Strawberry Twists

Big fan of Twizzlers? Now you can have some as they've started producing a sugar-free version.

I remember buying huge tubs of these at Costco when I was a child, or I guess you can say I remember my parents buying them for my brother and me.

Per 6 pieces you have:

34g of total carbohydrates
23g of sugar alcohols
Total Net Carbs: 11 grams of net carbs

Check the price of SF Twizzlers here.

ChocZero's Keto Bark, Dark Chocolate Almonds with Sea Salt

If you're looking for that chocolate fix, ChocZero is one of my go-to chocolate treats. ChocZero's sweetened with monk fruit, and I don't feel they have that artificial sweetener taste you would generally associate with sugar-free treats.

Each serving:

15g of total carbohydrates
13g of fiber
Total Net Carbs: 2 grams of net carbs

Check the price of ChocZero Keto Bark here.

Lily's Chocolate Bars

Lily's chocolate bars were probably the first keto-friendly chocolate bars I ever had. Aside from buying these online, you can also find these at your local Whole Foods market and occasionally will find them on sale.

Compared to ChocZero, Lily's sweetens their chocolate with erythritol versus monk fruit, which means they have a more substantial proportion of sugar alcohols. Lily's bars also come in both milk and dark chocolate flavors to suit your personal preference.

I like the crispy rice dark chocolate variety as it reminds me of a crunch bar, but it does have a little more net carbs relative to the other ones.

On average, each serving has:

20g of total carbohydrates
12g of fiber
5g of sugar alcohols
Total Net Carbs: 3 grams of net carbs

Check the price for Lily's chocolate bars here.

Werther's Original Sugar-Free Caramel Hard Candy

If you're looking for a keto-friendly hard candy you can buy at the store; then you're in luck. The Werther's hard candy you and probably even your parents and grandparents grew up on comes in a sugar-free variety.

Per 5 pieces:

14g of total carbohydrates
7g of sugar alcohols
Total Net Carbs: 7 grams of net carbs

You may be able to find these at your local store, but you can also find them online in the link below.

Check the price for Werther's Original SF candies here.

Koochi Koo Sugar-Free Organic Lollipops

Are you looking for a sucker? You've got to try these Koochi Too lollipops.

Fair warning, though, these lollipops are more on the sour side. If sour is your thing, then I would highly recommend these to fulfill that sweet and sour craving.

Each lollipop:

6g of total carbohydrates
5g of fiber
Total Net Carbs: 1 gram of net carbs

Check the price for Koochi Too lollipops here.

Quest Bars

While not precisely a “candy” per se, quest bars are perfect when I have a craving for a candy bar or sweets in general. They also come in a wide variety of flavors that are suitable for almost anyone's taste buds.

My personal favorites are the cookies and cream and birthday cake flavors, which is kind of funny since I don't generally like birthday cake flavor anything. Each bar has, on average, 21 grams of high-quality protein and only 4g of net carbohydrates.

Costco also sells their version similar to a quest bar. The peanut butter is my favorite of the Costco brand protein bars.

You can likely find quest bars at many of your local grocery stores, or you can purchase them online.

Check prices for quest bars here.

Atkins Endulge Chocolate Candies

Want something like m&m's? Atkins candy makes the perfect low sugar version of the popular candy, and only one net carb to boot!

You can find the Atkins Endulge line at your local retailers such as Target or Wal Mart, or if you're like me, then stock up online.

13g of total carbohydrates
11g of fiber and sugar alcohols
Total Net Carbs: 1 gram of net carbs

Check the price for Atkins Endulge here.

Tom and Jenny's Low Carb Caramels

My latest obsession (as of 2019) are Tom and Jenny's low carb caramels. The caramels come in five different flavors, with coffee being my personal favorite.

Tom and Jenny's caramels use maltitol as a sweetener, which depending who you ask wouldn't consider using maltitol on a ketogenic diet. I think maltitol is fine if you are consuming items sweetened with maltitol in minimal quantities, so don't go buck wild.

Generally, you'll have people count half of the sugar alcohols from maltitol, which I've reflected down below for the sake of ease.

24g of total carbohydrates
24g of sugar alcohols coming from maltitol.
Total Net Carbs: 12g of net carbs

Check the price of Tom and Jenny's caramels here.

Sugar-Free Life Savers

Another keto-friendly version of hard candy from my childhood. I remember buying the tools of lifesavers and picking out my favorite flavors leaving the rest for my brother. It's a good thing we enjoyed different flavors from each other.

Four lifesavers:

14g of total carbohydrates
14g of sugar alcohols
Total Net Carbs: 0g

I know it says 0g of net carbs, but still exercise restraint when eating any sugar-free candies, especially since they contain a lot of sugar alcohols and dietary fiber.

Check the price of Life Savers here.

Conclusion

There you have it, some of my favorite keto-friendly candy and sweets recipes you can make yourself or buy at the store.

What are some of your favorites?

Why You Pee So Much When Starting Keto And What You Can Do

Aside from the appetite-suppressing effects of keto, one of the very first things I noticed when I started a ketogenic diet was the multitude of bathroom trips I had to make. If you've stumbled on this article, you too are probably wondering why you're experiencing frequent urination, which can be quite annoying.

When first starting a ketogenic diet, you may find yourself urinating more often due to the depletion of glycogen (the body's stored carbohydrates) and the natural diuretic effect of ketones themselves. Glycogen stores body water, which is released through urine when carbohydrates are restricted.

In this article, I'll outline exactly why you may find yourself making frequent trips to the bathroom on a keto diet, how long it will last, and what you can do to help offset some of the adverse effects that may come as a result.

Get Keto Cheat Sheet Magnets: Check it out now here

Three Reasons Why You Pee So Much On Keto

There are usually three main culprits when it comes to why you may be peeing so much on keto. In no particular order, the three specific reasons are:

DECREASED CARBOHYDRATE INTAKE
CHANGE IN FOOD TYPE RESULTING IN A LOWER SODIUM INTAKE
KETONES EXHIBIT A NATURAL DIURETIC EFFECT

Additionally, the dehydrating nature of ketosis causes the excretion of the body's primary electrolytes: sodium, potassium, and magnesium. If you're not mindful of keeping up with your fluid and electrolyte intake, this can often lead to some unwanted side effects, such as the keto flu.

Decreased carbohydrate intake

When you begin a low carb or ketogenic diet, you're likely drastically reducing the number of carbohydrates compared to your previous diet.

On average, the body stores 500 grams of carbohydrates as glycogen within the muscle and liver cells. When carbohydrates from the diet are restricted, the body turns to these stored carbohydrates to provide fuel for your body and brain. You can think of glycogen as a reserve tank where your body stores carbohydrates for energy.

For every gram of stored carbohydrate in your body, approximately three grams of water is stored. As your body begins to convert stored glycogen into usable energy, such as the absence of carbohydrates from the diet, water's expelled as a result.

Every gram of carbohydrate your body stores is like a mini sponge that soaks up three grams of water. When a carbohydrate is burned for energy, it's like squeezing water out from a sponge. The water is eventually expelled through the urine and sweat.

Decreased sodium intake

When the body excretes fluids, electrolytes are also lost as a result. In particular, when it comes to maintaining fluid balance, sodium is expelled rapidly, which causes even more fluid to be excreted.

Additionally, what I've found to be true with most people starting a ketogenic diet, they end up switching many of their food sources from pre-packaged foods to whole natural foods.

While eating a diet filled with whole, unprocessed food is a good thing, many of the foods you may have been used to consuming, especially pre-packaged foods and meals when eating out, are typically filled with a lot of sodium already. On top of excreting more sodium than usual, you may be consuming less sodium if you're not replacing it in your diet.

The diuretic effect of ketones

Lastly, while the exact mechanism is yet unknown, it seems ketones themselves exhibit a diuretic effect, which causes the excretion of both water and electrolytes. It may be that ketones are osmotically active, which may be inducing a diuretic-like response.

To help with getting in enough electrolytes, I would even recommend an electrolyte supplement that has a sufficient amount of both sodium and potassium. The following products were formulated with ketogenic dieters in mind:

My first choice is Perfect Keto Daily Electrolytes
My second best choice goes to Keto Vitals Electrolyte Powder

How Long The Frequent Urination Lasts

Many will find that the frequent urination they experience on a ketogenic diet subsides significantly after the first week. You may find that the frequent urination on a ketogenic diet subsides considerably after the first three to four days when glycogen stores are used up, and you start entering a state of ketosis.

Commonly referred to as the keto-adaptation phase, it may take upwards of three weeks to a few months before your body becomes fully adjusted. After all, your body has been used to using carbohydrates as its primary fuel source for its entire life. From personal experience and the experience of many, it should only get better with time.

Also, this frequency in urination is why you may notice a large amount of weight loss on the scale the first week or two on a ketogenic diet. The significant drop on the scale is mainly due to the depletion of glycogen stores and the resulting loss of fluids you may be experiencing.

You may even be experiencing foamy pee on keto during this time, which many may mistake for a kidney issue.

Once your body begins to shift your metabolic state from burning carbohydrates as its primary fuel source to burning fat and ketones, the frequency of urination should subside even more-so and return to normal once keto-adapted.

You'll often find that weight loss will also tend to slow down after the first and second week if weight loss is your primary goal. It's not unheard of for people to drop between five to ten pounds in just the first week of starting a ketogenic diet.

While weight loss may slow down in subsequent weeks, there's nothing to fret or be sad about. The significant drop on the scale you experienced during the first week was mainly water weight. In the following weeks, your body's fluid balance is still adjusting, but if you're still in a caloric deficit, you will undoubtedly still be losing fat even if the scale remains the same.

You may even find your weight climbing back up a little bit as your body begins to normalize. This weight regain is likely some of the lost water weight being regained. I often don't pay attention to any feedback from the scale for the first three weeks with any new diet with myself or new clients.

Friendly tip: Taking progress photos, waist circumference, or assessing how clothes fit may be a better indicator of fat loss.

Other Ketosis Symptoms To Look Out For

A large drop on the scale may be pleasing to see, but such a significant fluctuation in water and electrolytes can lead to some unwanted side effects. It may even leave you wondering if being in ketosis is a bad thing and if you should throw in the towel, but if you're educated on what to do and what to expect, it can make all the difference.

The following symptoms can be related to due to the very nature of this article, that is, the loss of fluids and electrolytes from expelling water so rapidly.

Keto flu

A common side-effect many people experience when starting a ketogenic diet is the keto flu. Many of the symptoms of keto flu are similar to that of the influenza flu: dizzy and lightheadedness, nausea, headache, tiredness, runny nose, etc.

Increased heart rate

Electrolytes, especially sodium, play a critical role in maintaining fluid balance and controlling muscle function. A decrease in fluid and sodium may lead specific individuals to experience heart palpitations, most notably an increase in resting heart rate and/or heart rate during exercise.

Learn why you may be experiencing an increased heart rate when first starting a ketogenic diet.

Increased sweat production

In addition to losing water and electrolytes from peeing a lot while on keto, you may also notice your body sweating more than usual.

Why you pee more when starting a ketogenic diet shares many similarities to why you may be sweating more on keto as well.

How Long Does It Take To Get Into Ketosis?

Many find that when you're fully into ketosis, the frequency of urinations returns to normal. How long it takes to get into ketosis may vary from individual to individual, but it's not uncommon to start seeing a large number of ketones produced within 24 to 72 hours. After 24 to 72 hours of greatly restricting carbohydrates, glycogen stores become low enough to cause the body to ramp up ketone production.

I conducted and wrote about my self-experiment in which I documented how long it took me to start measuring ketones in my blood. You can read more about my experiment if you're interested.

How You Can Offset Any Negative Effects

As the body begins to expel large amounts of water, it will also expel three of the body's primary electrolytes: sodium, potassium, and magnesium. These primary electrolytes are involved in many processes of the body.

While water loss is inevitable, especially on a low carb or keto diet, the lost fluid and the electrolytes must be replaced to prevent any unwanted side effects that come as a result.

Most notably, many people will end up reporting “flu-like” symptoms, aka the keto flu, dry mouth, dry eyes, and general feelings of lousiness, which are generally side effects of an electrolyte imbalance and possible dehydration.

To help offset any side effects that may occur due to the loss of water and electrolytes, you must make sure to drink plenty of fluids and replace any lost electrolytes caused by frequent urination and/or excessive sweating, especially that of night sweats. You can easily accomplish this by making sure you are drinking plenty of water to thirst and salting your food liberally and to taste.

Don't be shy when it comes to salting your food on a low-carb or ketogenic diet as sodium is the primary keto electrolyte when it comes to helping maintain the body's balance of fluids.

You can also learn more about the importance of salt from Dr. DiNicolantonio in his book The Salt Fix.

My first choice is Perfect Keto Daily Electrolytes
My second best choice goes to Keto Vitals Electrolyte Powder

In Summary

The total weight and water loss will generally be higher for a ketogenic diet when compared to any other non-ketogenic or low carbohydrate diet. The rapid weight loss, in the beginning, is due to three leading causes: the diuretic nature of a ketogenic diet by way of carbohydrate restriction, less sodium, and ketones themselves.

Many of these side-effects are a regular occurrence experienced by many when starting any low carb or keto diet.

While a significant amount of fluid loss is expected, it's essential that fluids and electrolytes lost while transitioning to a ketogenic diet be replaced.

Replacing lost electrolytes and staying hydrated will, for the most part, offset any unwanted side effects. It may take a few weeks for the body to normalize, and the increased urination to subside.

You should help offset any adverse effects by making sure you're drinking enough glasses of water to thirst and salting your foods liberally to taste.