The Art Of Keto

Dispelling keto misinformation and helping you lose fat.

KETO QUESTIONS

Is Tilapia Keto Friendly?

Tilapia’s mild flavor, inexpensive price, and beneficial nutrient are the reason behind why it’s one of the most commonly consumed seafood types in America.

It’s widely popular in the US because of its not-so-fishy fishy flavor, but is tilapia keto-friendly?

Is Tilapia Keto Friendly

Thankfully, about 100 grams of cooked tilapia contains next to zero carbs, which makes it keto-friendly. It's relatively high in protein, vitamins, and minerals and low in calories, making healthy weight loss and health improvement through ketosis a dream come true.

However, not all kinds of cooked tilapia are keto-friendly, and there’s a lot you should know before including this fish in your keto diet.

What is a Keto Diet?

The Keto diet is a low-carb, high-fat, and high-protein diet that revolves around ketosis, a process where the body uses fat as the primary energy source in the absence of carbohydrates. Typically, the glucose or blood sugar in the body acts as the main fuel source to provide quick energy.

Carbohydrates – such as sugars and starches – are the primary source of glucose for the body. The human body breaks carbs down to glucose, uses it as the primary source of energy, and then stores the rest in the liver to be released as per requirements.

Tilapia Keto

Since a keto diet limits your carb intake, the body does not have enough carbohydrates to be used as the primary energy source and thus shifts to fat after depleting its resources.

The breakdown of fat results in the production of ketones, a product that replaces carbohydrates as the main energy source for your brain and body.

The fat used to produce ketones may come from your diet, known as nutritional ketosis, or from your body’s stored fat reserves, which reduces weight.

Although the liver produces a small number of ketones on its own, a reduction in carbohydrate concentration in the body decreases insulin levels, prompting your liver to increase the production of ketones.

During ketosis, your body has high levels of ketones to provide adequate energy for proper brain functioning. Therefore, the ketogenic diet alters your body’s consumption of food. It effectively reduces your carb intake, teaching your body to use fat as fuel instead.

Most nutrient-rich foods typically deemed healthy, such as fruits, vegetables, and whole grains, contain an abundance of carbohydrates, making them unsuitable for a keto diet. The foods allowed include fat-rich options, such as cheese, eggs, butter, cream, nuts, olive oil, canola oil, and seeds.

What is Tilapia?

Tilapia refers to several kinds of freshwater fish species belonging to the cichlid family. Wild tilapia is actually native to Africa but has now been introduced all over the world through farming in more than 135 countries.

Tilapia is one of the best fish for farming since it can grow quickly in crowded areas on an inexpensive vegetarian diet. All these qualities make it a comparatively affordable option compared to other seafood.

Presently, China is the largest producer of tilapia in the world, producing more than 1.6 million metric tons annually. Despite concerns regarding farming practices, most of the Tilapia in the United States comes from China.

Nutritional Profile of Tilapia

Tilapia is abundant in protein; 3.5 ounces or 100 grams of this fish contains 26 grams of protein and merely 128 calories.

The concentration of minerals and vitamins in tilapia is also quite impressive; it is rich in vitamin B12, niacin, potassium, selenium, and phosphorus.

The following table can provide better insight into the nutritional profile of 100 grams of cooked tilapia:

Calories128
Protein26.2 grams
Carbs0 grams
Parts of carbs that are fiber0 grams
Fat2.7 grams
Selenium78% of the Daily Value
Vitamin B1231% of the Daily Value
Niacin24% of the Daily Value
Phosphorus20% of the Daily Value
Potassium11% of the Daily Value

Is Tilapia Keto Friendly?

Yes! Tilapia is completely keto-friendly and will not kick you out of ketosis because of its low-carb content. It is packed with vital nutrients and does not contain any non-keto ingredients that may jeopardize your ketosis.

Keto Tilapia

It satisfies all the stipulations of a keto diet and is also a healthy food option to consider. One hundred grams of this fish contains about 18.8 grams of protein, making it a great option for those who wish to build muscle but lose fat on a keto diet.

Let us look at a few reasons that make tilapia keto-friendly:

Low in Net Carbs

Tilapia is very low in net carbs and thus does not harm ketosis. Limiting your daily carbohydrate intake is one of the fundamental principles of a keto diet, as consumption of too many carbs can spike your blood sugar and insulin levels, killing your ketosis by hampering ketones production.

Thankfully, the low carb count in tilapia does not pose this danger.

Natural

Tilapia is a whole food and is packed with essential minerals and vitamins that promote overall health. It is rich in potassium, fatty acids, phosphate, calcium, and magnesium.

It’s vital to consume natural foods on a keto diet as they’ll help you cut the pounds while improving your overall health.

Whole Food

Tilapia falls into the category of whole foods, which should be a staple of a healthy keto diet.

Whole foods not only promote weight loss on a keto diet but also decrease your risk of type 2 diabetes, cancer, and various cardiovascular disorders linked to the consumption of high-carb foods.

Minimally Processed

Tilapia is minimally processed and does not contain any potentially harmful ingredients such as food additives, highly refined oils, and non-keto sweeteners.

It is vital to keep the ingredients of your food and your macros count in check to attain healthy weight loss through ketosis.

Low In Healthy Fats

Despite its health benefits and keto-friendly options, tilapia is low in healthy fats. Since keto diets require a fat-rich diet, it is important to supplement your tilapia intake with fat-rich foods to provide adequate energy to your body.

You can increase your dietary consumption of this macronutrient by cooking or baking tilapia with olive or canola oil, paired with vegetables sautéed in grass-fed butter.

Read More: Is Imitation Crab Keto Friendly?

Comparing Tilapia to Other Fish

If you are looking for the best fish, this comparison can help you determine its position against three of the most popular options.

pan seared tilapia keto

Salmon

3 oz of cooked salmon contains 131 calories, 4 grams of fat, and 22 grams of protein. The primary difference between salmon and tilapia comes in their fat content; the former contains nearly three times more fat than the latter.

Since salmon is a fatty fish, it also contains 500 to 1500 milligrams of omega-3 fatty acids in each portion which contributes to its heart healthiness. Tilapia, in contrast, contains less than 200 milligrams.

Cod

Cod can easily be substituted for Tilapia, both fish boast a similar flaky white meat. A 3 oz piece of cooked cod contains 89 calories, 19 grams of protein, and less than 1 gram of fat. Cod and tilapia both contain relatively similar amounts of omega-3 fatty acids: less than 200 mg in each 3-oz portion.

Tuna

A 3 oz can of tuna has a nutritional profile comparable to that of tilapia, with 109 calories, 20 grams of protein, and 2.5 grams of fat. However, it possesses considerably more omega-3 fatty acids than tilapia.

For reference:

  • Wild bluefin tuna contains around 1,000 to 1,500 milligrams of omega-3 fatty acids
  • Canned white albacore tuna contains between 500 to 1,000 milligrams
  • Wild skipjack tuna and canned light tuna contain around 200 to 500 milligrams.

Read More: Is Tuna in Oil Keto Friendly?

Health Benefits of Tilapia

Tilapia is an excellent source of vitamins, minerals, and low-fat protein, with 2 grams of total fat and 1 gram of saturated fat.

Since the American Heart Association recommends the consumption of fatty fish with higher omega-3 acids to decrease the risk of cardiovascular diseases, it’s important to consume this fish twice a week. This is especially true if you replace high saturated-fat foods with tilapia, such as processed or red meats.

Tilapia contains a wide array of nutrients and can act as a lean protein source for your diet.

How To Cook Tilapia?

Tilapia is a considerably tasty fish, especially when prepared with a number of seasonings and spices. Not only is it a versatile fish, but it’s also very easy to prepare. Here are a few ways you can bring tilapia to your table in a flash:

Steaming

You can steam tilapia with a bunch of vegetables to make a tasty, keto-friendly meal option. All you need to do is wrap it in a foil packet and heat it in the oven for twenty minutes at 425 degrees Fahrenheit or grill it for five minutes.

Searing

Thoroughly rinse your fish and dry it by patting it with paper towels. Season it with salt, and cook on a hot, oiled skillet for around two minutes on each side.

Baking

Heat your oven to 425 degrees Fahrenheit and bake your fish uncovered for about 20 to 25 minutes.

Keto Friendly, Low-Carb Baked Tilapia Recipe

Let us look at an easy, keto-friendly recipe for baked tilapia that you can easily make at home!

Ingredients:

Mayonnaise½ cup
Garlic1 teaspoon (crushed)
Onion powder¼ teaspoon
Salt¼ teaspoon
Pepper⅛ teaspoon
Thyme¼ teaspoon
Basil¼ teaspoon
Parmesan cheese or Asiago cheese½ cup (grated)
Tilapia fish filets or loins6

Recipe

  1. Preheat your oven to 350 degrees Fahrenheit.
  2. Take a baking dish or cookie sheet and grease it with cooking spray. Put your tilapia fish filets into the dish and remove the extra moisture by dabbing them with a paper towel. This helps the mixture to stick to the fish better.
  3. Take a small bowl and mix all the other ingredients mentioned above together. Spread the mixture evenly over the filets.
  4. Bake the fish for 15 to 20 minutes or until it turns flaky. If you use tilapia filets, 15 minutes in the oven is enough. However, the loins would take more time. You can also broil the fish for two to three minutes to make it more brown on the top.
  5. Take the fish out of the oven and serve it hot! This delicious low-carb dish contains 341 calories and 1.7 grams of carbohydrates.

Summing Up

Tilapia is one of the best protein-rich fish options you can enjoy on a keto diet. Not only is it low in carbs and rich in fats and protein, but it is also packed with vital nutrients and minerals that make it suitable for healthy weight loss and improvement in health. Now that you know the answer to “Is tilapia keto-friendly?”, it is time you add it to your cart the next time you go keto shopping and come back for more interesting tips on how to make your keto diet healthy, nutritious, and delicious, all at the same time.

How To Solve The Problem Of Dry Eyes On Keto

After starting a ketogenic diet, your body is going through so many changes. Many of those changes are related to a shift in electrolytes, and as a result, hydration. This may lead people to experience increased sweating, dry lips, and even dry eyes.

A low carb or keto doesn’t directly cause dry eyes. Still, a ketogenic diet may leave people mildly dehydrated or deficient in vitamin A, two possible causes for dry eyes while eating a keto diet. Increasing foods in eye-healthy nutrients and electrolytes may help alleviate these symptoms.

In this article, I’ll go over why a ketogenic diet may cause dry eye, other reasons why you may be experiencing dry eye, and ways to fix or alleviate it.

Does keto cause dry eye

Does Keto Cause Dry Eye?

A ketogenic doesn’t directly cause dry eyes by any means of being in a state of ketosis. However, many people suffer from mild dehydration or deficiencies in specific vitamins when first transitioning to a ketogenic diet.

Mild dehydration

DOES KETO CAUSE DRY EYE DRINKING WATER

Many people suffer from mild dehydration due to water loss after transitioning to a ketogenic diet. 

When you switched to a ketogenic diet, you may have noticed a substantial drop in the scale. While losing a good amount of weight at the start of a diet is very motivating, a large portion of the weight was water and glycogen (stored carbohydrates).

Don’t get me wrong, some of the weight you lost was fat, but if you happened to notice the need to pee more on keto during the first week, you weren’t imagining. LINK

Once carbohydrates are restricted on a ketogenic diet, water previously-stored is released from the body as glycogen is burned. 

Glycogen is just fancy way of saying stored carbohydrates, which is stored in your liver and your muscles. 

 For every gram of glycogen your body stores, an additional three grams of water is stored with it. 

On average, your body will store ~500 grams of carbohydrates, which, if you do the math, equates to ~1,500 grams of water. After carbohydrates are restricted, your body begins to burn through this stored glycogen to fuel your muscles, other bodily functions, and especially your brain.

As a result, your body begins to expel this water anyway it can (breath, urine, sweat, etc.). Along with the water, vital electrolytes, such as sodium and potassium are excreted, and you’re often left mildly dehydrates and with an electrolyte imbalance.

This massive shift in water and electrolytes leads people to experience signs and symptoms of the influenza flu, referred to as the keto flu. If you’re experiencing more side effects than just dry eyes, you may want to pay attention to what I’m about to tell you.

To help combat possible related keto-dry eye, and even keto flu symptoms, make sure you are drinking a sufficient amount of water and replacing lost electrolytes. 

You can easily make sure you’re hydrated by making sure you are drinking plenty of water to thirst and salting your foods liberally to taste.

Read: How Much Water To Drink On Keto

A simple way to gauge your level of hydration is by the color and smell of your urine. You want your urine to be a pale yellow and nearly odorless. 

Vitamin A deficiency

VITAMIN A FOR DRY EYES ON KETO

Maybe bugs bunny, and your mom was right in telling you to eat your carrots. Vitamin A helps promote healthy eyes, and a deficiency in vitamin A may lead to dry eyes and other vision impairments. 

 In worse cases, deficiency in Vitamin A may lead to permanent eye damage and even blindness. 

The good news is, more than 75% of people who eat a standard American diet consume enough Vitamin A. The bad news is, you’re not eating a standard American diet. 

If you’re doing lazy keto and not eating whole-unprocessed foods, you may be deficient in this vital nutrient. 

Some keto-friendly foods that are rich in vitamin A include:

I should also differentiate, there are two forms of vitamin A, preformed vitamin A, and pro-vitamin A. 

Preformed vitamin A is found in animal products and is better absorbed. Pro-vitamin A is found in plant-based foods and must be converted for absorption.

Pro-vitamin A, the form found in plant-based foods, must be converted from carotenoids, the most common one being beta-carotene. However, about 45% of people carry a genetic mutation that reduces their ability to convert pro-vitamin A into usable vitamin A.12 

How Keto May Be Good For Your Eyes

While there isn’t any long-term research that looks into how keto impacts eye health, there are some interesting findings. For example, there’s a study that shows a positive impact on glaucoma in mice fed a ketogenic diet.3 

Glaucoma is a disease that damages the eye’s optic nerve and leads to progressive vision loss. Glaucoma is also the second leading cause of blindness behind cataracts. 

Anecdotally some people experience better vision after starting keto, though no research currently supports this. 

DRY EYES ON A KETOGENIC DIET

Other Causes Of Dry Eye Not Necessary Related To Keto

Here are a few common causes of dry eye not related to keto. Try to see if any of these common causes may apply to you.

Aging

Tear production declines with age, especially if you’re over the age of 50 years old. While this isn’t controllable with any drugs (prescription or over the counter), your best bet is to use artificial tears regularly to provide extra lubrication and relieve the dryness.

Computer or screen use

We live in a modern society filled with screens, especially at work on a computer, or at home watching television or staring at your phone. When we stare at screens, especially at work, we tend to blink less often. 

Every time you blink, your eyelids spread oils and mucous across your eye to keep them lubricated. Try to be mindful and make sure you blink periodically or give your eyes a break from the screen every so often.

Allergies and their medications

You may be thinking that allergies don’t give you dry eyes, they do the exact opposite, and you would be correct. However, the oral antihistamines you may be used to treat the allergies can make the symptoms of dry eye worse. 

Try looking into antihistamine eye drops if you experience dry eyes from allergies.

Low humidity

If you live or work in an environment with low humidity, or maybe you sleep or work next to an air vent or fan, making sure the air doesn’t blow directly in your eyes may improve symptoms. You may also want to try looking into a humidifier to moisten the air if switching to a different area is out of the question. 

Diabetes and other diseases

DIABETES AND DRY EYES

People with diseases such as diabetes, arthritis, and lupus are also susceptible to inadequate tear production, which may lead to dry eye. 

Due to the lower carbohydrate nature of a ketogenic diet, many people with type 2 diabetes give ketogenic diets a shot with great success.

The Takeaway

A ketogenic diet is typically rich in fats, particularly healthy omega-3 fats, which may help prevent dry eyes and possibly cataracts. 

When starting a ketogenic diet, you may experience a considerable loss in water, which may leave you mildly dehydrated, and lead to dry eyes. Additionally, making sure you’re eating animal and plant sources rich in vitamin A to help prevent a deficiency can also help.

So does keto cause dry eyes? Not necessarily, but make sure you’re well-hydrated is an excellent place to start.

The Canker Sore Keto Correlation And How To Fix It

On the surface, it may seem like switching to a ketogenic diet should reduce the recurrence of canker sores due to reduced inflammation and carbohydrates. However, certain individuals may notice that they experience a flare-up after starting a ketogenic diet.

Does keto cause canker sores? There is no conclusive evidence as to what causes canker sores, but a ketogenic diet may cause the recurrence of a canker sore due to increased stress from drastically switching diets. Additionally, a ketogenic diet may cause canker sores through the excretion of acetone, a ketone body, from the breath. 

In this article, I’ll cover reasons thought to cause canker sores, how adopting a ketogenic diet may cause them, and how to help prevent them in the future.

Can keto cause canker sores

What Causes A Canker Sore?

A canker sore is an open and often painful mouth ulcer or sore that can make everyday activities such as eating or talking quite uncomfortable. You can tell a canker sore by its white or yellow appearance surrounded by inflamed soft tissue. 

While not always the case, you may also experience additional symptoms such as hot flashes, swollen lymph nodes or possibly a fever. Either way, a canker sore is a nuance. The good news is most types of canker sores will heal within about a week or two.

 When it comes to what the exact cause of canker sores are, NOBODY knows the exact reason.  

Those with a family history of canker sores are more susceptible. Also, canker sores are more common in young adults and females. 

Some of the most common causes thought to cause canker sores are:

  • A vitamin deficiency, especially B-12, zinc, and iron
  • Stress
  • Certain foods
  • An allergy

Why You May Get Canker Sores After Adopting A Keto Diet

Stress

Stress may cause canker sores on keto


A ketogenic diet is often a significant shift in the way most people eat. You may have gone from a high carbohydrate or even moderate carbohydrate diet to a diet that is very low to no carbs.

This shift in diet and metabolic processes can be stressful on the body. While you are adjusting and adapting to a ketogenic diet, you may fall prey to many of the side effects, such as the keto flu, which causes additional stress.

Stress is often one of the major, if not the biggest, factors though to cause canker sores.

Keto breath

If you’re experiencing a metallic taste in your mouth and notice it smells a bit fruity and almost nail polish-like, you have what's commonly called keto breath. Keto is notorious for causing dry eyes, mouth, and lips in addition to changing how your breath smells during the first few weeks. 

The body is inefficient at using ketones for fuel at first, causing ketones to be wasted and excreted. 

While your body is adapting to using ketones for fuel, acetone, one of the ketone bodies you produce, is excreted through the urine and breath. This higher than usual excretion in the first few weeks typically results in keto breath, increased urination, and even more sweat production.

While acetone isn’t highly acidic, it is acidic enough, and acidic foods or drinks are thought to be one of the causes of canker sores.

How A Ketogenic Diet Helps Prevent Canker Sores

While you may be experiencing a canker sore after switching to a ketogenic diet, many people believe a low-carb ketogenic diet can help alleviate or prevent canker sores.

A ketogenic diet helps prevent canker sores by:

Reducing inflammation

A ketogenic diet is highly praised for its ability to reduce inflammation in the body. Chronic inflammation has been linked to a variety of diseases that may also be linked to canker sores:4 

  • Diabetes
  • Cardiovascular disease
  • Arthritis
  • Allergies

Not only can a ketogenic diet help you with your canker sores, but it seems to be better overall for dental health as a whole. Keto’s emphasis on cutting down carbohydrates (sugar) may help stop the inflammation that can cause gingivitis and gum disease.

Minimizes sugar intake

Reduces sugar canker sores keto

Most of us were told as a child to limit or candy intake, or we’d get cavities, and that was for a good cause. Carbohydrates (sugar) is first broken down in the mouth, and bacteria also feed on that very sugar.

Sugar in itself does not cause cavities, but sugar sets off a cascade of events that may lead to them. 

Studies have shown that certain bacteria produce acid in your mouth when they come in contact and break down sugar.2 When you minimize carbohydrate intake, you are reducing the number of bacteria in your mouth.

Germs in your mouth eat the sugar and produce acid. As you may now know, acidic foods and drinks are thought to be one of the causes of canker sores in addition to the weakening of tooth enamel and the formation of cavities.

How To Reduce Canker Sores On A Ketogenic Diet

These are some oral hygiene tips that may help the prevention of canker sores.

Vitamin B-12

Another reason thought to cause canker sores is a vitamin deficiency, but most notably vitamin B-12. Eating foods rich in B vitamins, like nutritional yeast, but most notably B-12, may help prevent or reduce the duration of canker sores.

Keto-friendly foods rich in Vitamins B12 include:

  • Beef, liver, chicken
  • Fish and shellfish 
  • Cheese
  • Eggs

Sodium Lauryl Sulfate (SLS) based toothpastes

Sls dry mouth keto

Sodium lauryl sulfate (SLS) is an ingredient that found in most over the counter toothpaste. The purpose of SLS is to thicken toothpaste and make it lather but does nothing to enhance the effectiveness of the toothpaste. 

SLS is similar to that of alcohol in mouthwash. The alcohol itself doesn’t clean your teeth or gums any better, but it makes you “feel” cleaner or that it’s more effective. 

Using a toothpaste without SLS may help as it's shown to irritate the mucous membranes of the mouth and cause ulcers.3 

Reduce citrus and other acidic foods

Acidic foods canker sores on keto

Certain foods, such as citrus or acidic fruits and vegetables, should be reduced or avoided. 

Some fruits or vegetables that are keto-friendly, but also acidic include:

  • lemon and limes
  • blueberries
  • tomatoes
  • sauerkraut

Additionally, to help prevent the recurrence of canker sores, you should try and avoid foods that may cause allergy symptoms such as:

  • Hives
  • A swollen or tingling tongue
  • Dry eyes

It may be a particular food or foods that triggered the outbreak. Paying attention to what you may have eaten previous to your last canker sore may give you clue on what exactly to avoid.

The Takeaway

While a ketogenic diet, In theory, should help eliminate the recurrence of canker sores, some may experience flare-ups for one reason or another. These flare-ups may be caused by the stress of drastically switching your way of eating or the high levels of ketone excretion from the breath during the keto-adaptation period. 

Other than time, you may try reducing the recurrence of canker sores by:

  • De-stressing
  • Consuming more vitamin B-12 rich foods
  • Cutting foods that may cause allergies
  • Switching to a non-SLS-containing toothpaste

The Secret Behind Kefir And Ketosis

Kefir is growing in popularity, popping up in almost every grocery store. If you’re not familiar with kefir, it’s a fermented drink that contains a symbiotic culture of yeast and bacteria, similar to how you would make sourdough bread. That leads us to question is kefir keto friendly?

Yes, you can consume kefir and kefir water in moderation on keto . An average glass (8 oz) of kefir has the same amount of carbs as a glass of milk with 10 grams of net carbohydrates. However, this amount is reduced further through longer fermentation. 

In this article, I’ll go over what kefir is and its health benefits, how to reduce the number of carbs, and alternatives that are even more keto-friendly.

IS KEFR KETO PINTEREST

Is Kefir Keto Friendly?

Keto-friendly is just another way of saying whether or not a food is generally ok to eat because no food is inherently keto or not keto. Foods aren’t “keto” since keto is a metabolic state achieved by limiting carbohydrates under a certain amount, which is different for everyone.

On average, an 8 oz. serving of kefir from most brands contain ~10 to 13 grams of net carbs. Since most people following a ketogenic diet limit carbohydrates between 20 and 50 grams of net carbs, kefir fits the bill as it falls under that threshold.

The real question is whether using up 10 to 13 grams of your net carbs is worth a glass of kefir. Of course, you can get the health benefits of kefir without drinking a full 8 oz. serving. For example, consuming 4 oz. of kefir only has ~6 grams of net carbs.

While I would suggest getting the majority of your carbohydrates from non-starchy vegetables such as broccoli, cactus, and spinach, you can enjoy treats that aren’t exactly seen as “keto” while staying in ketosis.

I wouldn’t make it a point to try to fit in treats every day, but if it makes you diet more enjoyable and allows you to stick to it, then who am I or anyone to stop you. 

 You do you. 

What Is Kefir

KEFIR AND KETO

So what exactly is kefir? It’s a cultured, fermented beverage similar to kombucha. Kefir is made similarly to sourdough bread, where a “starter” consisting of yeast and bacteria is used to ferment dairy milk, though other alternative milks may be used.

Kefir is almost like a yogurt drink, it’s not as runny as milk, but it’s not as thick as yogurt. Since kefir is fermented, individuals who may be lactose intolerant don’t seem to have the same reaction with kefir.

If you’ve never seen kefir, you’ll likely find it in the dairy section or lumped in with the yogurts. 

Health Benefits of Kefir

Kefir is rich in nutrients, B vitamins, potassium, calcium, and a good source of high-quality protein. However, most people choose to consume kefir for its probiotics.

Other great keto-friendly sources of probiotics include kimchi and sauerkraut.

Probiotics are live organisms consumed through fermented foods or supplements such as kimchi, sauerkraut, and kombucha. Additionally, probiotics are thought to help promote a healthy balance of gut bacteria and linked to a variety of health benefits. 

Aside from being rich in nutrients, 5 health benefits of kefir include:

  • Antibacterial properties

How To Make Kefir More Keto Friendly

By making your kefir, you’ll have full control of making a lower carb version than the ones found on the store shelves.

First, decide which type of dairy or non-dairy base you would like to use. Popular non-dairy alternatives include:

Easy ways to make kefir more keto-friendly…

Use coconut milk or another dairy alternative

Make kefir with coconut milk, not to be confused with coconut water, or another non-dairy milk lower in carbohydrates. Using something other than cows milk is an easy way to slash carbs from your kefir. 

For example, this recipe from KetoDietApp uses coconut milk and has only ~4 grams of net carbs per 8 oz. serving. 

HomemadeCoconutMilkKefir1
Recipe and image from ketodietapp

Reduce the serving size

Reducing your kefir serving from 8 oz to 4 oz is a way to take in fewer carbohydrates, but still, get the health benefits of kefir and probiotics. 

Just because the nutrition label says 8 oz. or 1 cup equals a serving, doesn’t mean that you have to drink that much in one sitting. 

Ferment kefir longer than 24-hours

Ferment your kefir longer than 24 hours. Typically, kefir is fermented for 24 hours, but fermenting kefir for 48 to 72 hours will help further reduce the carb count.

Bear in mind, the longer you ferment your kefir, the sourer it becomes, but this is easily remedied by mixing in your favorite zero-calorie sweetener such as stevia or monk fruit. 

Or, if you enjoy the sourness, then leave it be. 

Drink water kefir

Yepp, that’s not a typo.

You can make kefir from water the same way you can from dairy and other milk. Water kefir is easy to make at home as all you need is water, sugar, and water kefir grains. 

The fermentation process is what reduces the sugar content, so using less sugar and increasing the fermentation are perfect ways to reap the benefits of kefir with even less sugar. 

Here’s a natural water kefir recipe from Kombucha Kamp.

Water Kefir Recipe and Tips from Kombucha Kamp

Image and recipe from Kombucha Kamp

The Takeaway… Is Kefir Keto?

Kefir can most certainly fit into a ketogenic diet as a single serving has ~10 grams of net carbs and a half serving only ~5 grams. However, you’ll get more bang for your buck by making your kefir with non-dairy milk or fermenting dairy for longer than 48 hours. 

Kefir is rich in probiotics that have been shown to have a multitude of health benefits, including digestion health and improved bone health, making it worth consideration as part of a healthy diet.

Since kefir is a fermented beverage, the sugar is significantly reduced during the fermentation process. Still, if you ferment it even further, you can reduce the overall net carbs even more. 

Swollen Hands And Feet On Keto? Here’s Why.

Transitioning to a ketogenic diet can be quite stressful on the body for some individuals. Often, it's this increased stress along with other changes that may be causing your hands and feet to become swollen. 

In fact, during extreme dieting situations, as with my last bodybuilding prep, I was putting my body through long periods of dieting combined with high amounts of physical exertion. This stressful situation led to a period of VERY swollen ankles and feet.

Why your hands and feet are swollen on keto. Swollen hands and feet on keto are usually due one or even a few of the following causes: electrolyte imbalance, too much physical stress (diet and exercise), an injury, or increased temperatures. 

Keep reading along, I'll explain the major causes behind swollen hands and feet, how keto may play a role, and a few dietary and physical solutions to fix the swelling.

Swollen hands and feet on keto

What Causes Swollen Legs, Ankles, and Fingers? 

Electrolyte imbalance

There are two probable causes when it comes to electrolytes, though both are related. One, you're consuming too much salt, the other, you're consuming too much salt, but in proportion to potassium. Meaning, you're not consuming enough potassium.

Sodium and potassium are electrolytes that your body needs to function normally and help maintain fluid balance. When these minerals are out of balance, edema, or fluid retention, may occur in your ankles, fingers, legs, and even around your eyes. 

On average, Americans consume too much sodium in relation to potassium.4 According to the World Health Organization, the general guideline for sodium to potassium should be close to 1:1. 2 

Physical stress

For a variety of reasons, too much physical stress may lead to swollen hands and feet. 3

When we exercise, blood flow is diverted not only to the working muscles but also to your heart and lungs. Exercise can reduce blood flow to your extremities like your hands and feet, making them cooler. As a result, the blood vessels in your hands or feet may react by opening wider, which is the swelling you're experiencing.

It's not uncommon for runners to experience swollen hands and feet. The constant movement of your arms swinging and feet hitting the ground may contribute to fluid retention. Constant movement increases air across the skin to improve heat exchange with the air to stay cool.

An injury

Swollen ankles on keto

A common source of swelling in the legs, feet, and hands are from injuries. Injuries include strains, sprains, and even broken bones. While a broken bone may be more visible, sometimes we experience slight injuries or traumas without necessarily experiencing any feedback (i.e., pain). In the case of an injury, blood rushes to the affected areas.

 If there is a chance you may have suffered an injury, please seek medical attention.  

Increased temperatures

It's quite common for hands to swell in hot weather, referred to as heat edema. Heat causes the blood vessels to expand, sending more blood to the skin in an attempt to help cool you down. 

As blood vessels expand, fluids leak into surrounding tissues. With a little help from our friend gravity, fluids can also move and collect in the hands and feet. 

If you're going to be in hot temperatures, try to wear breathable clothing and shoes in addition to staying well hydrated. 

If exercising outdoors during hot temperatures, try to work out during the colder period of the day if and when possible. Also, tight-fitting jewelry, especially something like a ring, may lead to swelling of the hands and fingers while exercising. 

Low protein intake

In rare cases, a deficiency in protein may lead to increased water retention while on a ketogenic diet. Often, people either restrict protein to maintain specific percentages or have heard about protein converting into sugar. 

While a deficiency in protein is less common in developed countries, if you're going out of your way to consume LESS protein, you may be doing your body a disservice. Protein attracts water and plays an essential role in helping to maintain water balance.

To figure out your protein intake and other macros, try our keto macro calculator, which will guide you through our recommendations.

How To Fix Water Retention On Keto

Resolving swollen hands and feet on keto will depend on the root cause of water retention. 

Stay hydrated and maintain electrolyte balance

Contrary to popular belief, drinking too little water may cause your body to hold onto more water in an attempt to prevent dehydration. Make sure you are drinking plenty of water, preferably to thirst, to stay well hydrated.

Additionally, you must be getting a sufficient amount of electrolytes, especially sodium and potassium. Many people who start a ketogenic diet suffer from the keto flu, which is usually a result of a massive shift in water and electrolytes. 

Make sure you're salting your foods liberally and to taste, but also making sure you're getting in enough potassium. Keto-friendly foods rich in potassium include avocados, mushrooms, leafy greens, and even BACON! If you haven't tried Pederson farms bacon, I'd highly recommend it. 

Potassium for swollen hands on keto

Additionally, you can also supplement with an electrolyte drink or supplement, which were specially formulated with the keto and low-carb dieter in mind.

Supplement vitamin B1

Surprisingly, vitamin B1 deficiency is one of the most common deficiencies. A deficiency in vitamin B1 can lead to fluid retention in your ankles, also known as edema.

Nutritional yeast is a keto-friendly source rich in B1. You may have seen nutritional yeast at your local store like Trader Joes, but it typically comes in the form of little flakes. It's the perfect way to season vegetables or anything of your choosing as it has an almost cheese-like nutty flavor to it, similar to parmesan cheese. 

Lower intake of FODMAPs

Sometimes water retention can be a result of inflammation due to food sensitivities. FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols'. 

Mainly, certain types of carbohydrates and sugar alcohols may cause digestive stress to specific individuals, especially those who suffer from Irritable Bowel Syndrome (IBS). 

Some common keto-friendly foods that are high in FODMAPs include:

  • Cauliflower
  • Garlic
  • Onions
  • Asparagus
  • Avocado *gasp*

It may be worth experimenting with the elimination of certain foods from your diet for some time and seeing if the swelling in your hands and feet subside. For a complete list of foods high in FODMAPs, click here. 

Compression socks

Compression socks are popular among travelers to help provide pain relief and prevent fluid from collecting in their legs, ankles, and feet. These socks can be a great tool to help alleviate the symptoms if you suffer from swollen ankles and other lower body extremities. 

You can find a pair of compression socks at your local drug store, shoe store, or even online on Amazon. 

Check prices for compression socks here.

Exercise

Swollen legs on keto

In some cases, exercise may be the cause of swollen hands and feet. However, if you're NOT exercising, then doing so may help with swollen hands and feet. 

Exercise can help with blood flow in addition to losing weight, which may reduce swelling and will improve your health overall. Sometimes it's sitting down, standing in one place, or being sedentary that can cause your body to retain water and cause swelling.

Additionally, here are seven exercises for leg edema or swelling that you can use.

Increase fiber and probiotic-rich food intake

Many people starting keto try to limit ALL of their carb intake, even fiber. Increasing fiber intake is useful in helping your body digest and balance fluids properly. 

Can A Keto Diet Cause Swelling?

There's nothing specific about a ketogenic diet that gives reason to believe that it would cause swollen hands or feet. Chances are you're making changes to your diet and lifestyle, which can be stressful on your body.

Additionally, these changes can affect not only your fluid balance but your electrolyte balance. These changes may have you feeling other side effects such as nausea, increased sweating, and maybe even experiencing a higher heart rate than average. 

Once you're able to get a hold of making sure you're well-hydrated, balancing your electrolytes, and getting proper nutrition, you'll be coasting along towards your goals. 

Final Thoughts

Swollen hands and feet on keto may be more common than you think. A ketogenic diet is usually a drastic shift from what most people used to eat, which is a stress on your body.

 If you find that the pain or swelling in your hands and feet aren't subsiding, you should consult with a doctor as there may be something more serious going on.