Everything You Need to Go Low Carb or Keto

Everything You Need to Go Low Carb or Keto

Welcome to the Keto / Low Carb Party!

Whether you are brand new at low carb or are a seasoned keto-er, this is a very helpful guide to what was helpful to me and my family when we decided that we could skip the carbs and be healthy (and just as happy!). Needless to say, being low carb also means that you are no sugar / extreamly low sugar, so I am including my recomendations for Everything You Need to Go No Sugar as well.

These are the Supplies I found the most helpful for Living a Low Carb Lifestyle.

Nurse Hatty Ketone Strips

It is easy to tell if you are in Ketosis with these strips. It is nice to see how your hard work is paying off instantly! I like these strips in particular because it is very easy to see and compare your results.
Premium MCT Oil derived only from Coconut Oil – 32oz BPA free bottle | Ketogenic and Paleo diet approved ~ Non-GMO Project Verified  – Sports Research

Healthy fats are the name of the game in getting your body into ketosis. This particular oil does not have a taste and in my house we use it daily in our coffee (along with heavy cream, and the best coffee we can get our hands on, as life is short. Lately we have been drinking Reboot. It’s perfect, and they are not paying us anything to tell you that. ;-).

Healthy fats will also keep you full longer, and when you need 65% or more of your calories from fat a day, a little of this oil works hard to go a long way.

Swad Butter Ghee (Clarified Butter), 16.0 Ounce

Ghee is another great fat that you can cook with (or put in your morning coffee) and it will keep you full longer. It also has a higher smoke point, so it is great to fry things in. Ghee is clarified butter. I use this particular brand. It is a good value and the taste is great.
Cholula Original Hot Sauce 12 Oz (Pack of 2)
Hot sauce is crucial for spicing up my keto diet. I am in love with Cholula.


These are the Supplies I found the most helpful for Living a Low/No Sugar Lifestyle.


Product Why I Use It
NOW Sports Whey Protein Isolate Unflavored Powder,1.2-Pounds 
This is a very economical protein powder that is completely free of sugar and sugar sweeteners. I suggest if you want a vanilla protein powder that you get this one and then add your own vanilla powder or extract to it yourself so you do not have to be wary of sweeteners.
Viva Naturals Organic Extra Virgin Coconut Oil, 16 Ounce Fat is your friend! Forget low-fat dieting. It is NOT FAT THAT MAKES YOU FAT – it is sugar and carbs.

It’s time to eat more fat, and coconut oil is a great way to make you feel full while providing you natural saturated fat (yes, you want this)! You can cook with coconut oil, bake with it, or just take a spoonful of it when a craving hits you. Coconut oil will help raise your HDL (good) cholesterol which promotes heart health! Yum.

Blue Diamond Almond Flour, 3 lbs.

This is the Almond Flour I use, and it has helped me not only with making no sugar treats, but also low-carb/keto as well! It is a substitute for wheat flour and is gluten-free in addition to being a good source of protein and fiber (since it’s just nuts).

The more carbs you can cut, the easier it will be to stop craving sugar.

Anthony’s Organic Coconut Flour (4lb) Gluten Free & Non-GMO

Again, cut the simple carbs, add protein, fiber and fat, and you have a winning combination for reducing or even eliminating sugar cravings. Coconut flour is another great alternative or substitute for flour.
Cook’s Premium Quality Pure Vanilla Powder, 4.5 oz.

When I am making a smoothie, I prefer to buy unsweetened and unflavored protein powders, like the one I recommended above, and then I add a bit of vanilla powder myself. This is the one I use. You can also bake with it! I like the strong vanilla flavor.
Swerve Sweetener, Granular, 12 Ounce, (Ethritol)

In my home town I have a difficult time finding Swerve, so I buy mine on Amazon.  This is a great substitute for sugar when you are trying to bake sugar-free. When you are dong the Sugar Detox, I recommend not using any sweeteners or sugar substitutes at all, but when you are done detoxing, this is a great option.
Natural Mate Stevia All Purpose Natural Sweetener, 1 Pound
Stevia is easier to come by in a traditional store, but as always, Amazon has a good price on Stevia and it is a staple in sugar free baking. Again, stay away from all sweeteners when detoxing.

Larabar Gluten Free, No Sugar Added, Applepie or Banana Bread (Blueberry has juice concentrate in it, which we count as added sugar).

Lara bars are usually just a few ingredients and some of their bars have no added sugars. When you are detoxing, I recommend not eating these as they do have sugar in them, even though it is fruit sugar, which will be acceptable for some people.   I found this pin on Pinterest that lists all the no added sugar bars vs. the sugary ones. Helpful!


BONUS SECTION: Weight Loss Effort Support that Compliments Your No Sugar Journey

Banyan Botanicals Sweet Ease – Certified Organic, 90 Tablets – Reduces Kapha and Promotes Healthy Blood Glucose Levels

When I was a weight loss counselor, we used the sister science of yoga, Ayurveda (which means the science of life) to help our clients lose weight. Banyan Botanicals was the brand that we used to aid in weight loss. They are organic and natural supplements to aid in your weight loss journey.

Banyan Botanicals Sweet Ease helps with digestion and my clients always said it helped them curb cravings! It includes super herbs neem and turmeric.

Banyan Botanicals Trim Support – Certified Organic, 90 Tablets – Promotes Proper Metabolic Function & Weight Management
Again, when I was a weight loss counselor, we used the sister science of yoga, Ayurveda (which means the science of life) to help our clients lose weight. Banyan Botanicals was the brand that we used to aid in weight loss. They are organic and natural supplements to aid in your weight loss journey.

Trim Support was a must have for helping with “slower” metabolisms and proper absorption in digestion. It also helps with cravings.

Banyan Botanicals Triphala – USDA Organic, 90 Tablets – Balancing Formula for Detoxification & Rejuvenation
Triphala is a must have for any detox you are doing. It helps with starting with a clean slate.

Banyan Botanicals says: Triphala:
Assists natural internal cleansing*
Gently maintains regularity*
Nourishes and rejuvenates the tissues*
Supports healthy digestion and absorption*
Supports the proper functions of the digestive, circulatory, respiratory, and genitourinary systems*
Natural antioxidant*

*see their page for disclaimers.

The Most Helpful No Sugar / Low Sugar Books Out There:

The Book Why I Recommend It
Gary Taubes – Why We Get Fat: And What To Do About It

This is the book that helped me lose 50 lbs. Have I said enough? I am the type of person that ENJOYS the science behind everything, and once I understood just how my body works in regards to processing carbs, sugars, and fats, it all just clicked! I will never go back to eating the way I did before. I have more energy now and feel lighter!  If you get one book – make it this one.
Gary Taubes – Good Calories Bad Calories

If you enjoyed “Why we get fat” and want more science – then here it is! For those of us that like to “nerd out” on food/nutrition science, this book is a “fatter” version of Gary’s book above.
The Case Against Sugar by Gary Taubes

I listened to this one on Audible. It is a dry account of how sugar has changed our culture over the last hundred years. I loved it, but it is long and dry, but that is my jam. Listening to it was great as it was easy to take in while folding laundry or driving. The information in it is really fascinating, in its own way.
Year of No Sugar: A Memoir Paperback by Eve Schaub (Author)

Eve’s family goes through a whole year of living sugar free. They cut out fructose completely and this book is like a blog style journey account of how they did it. There is great advice for all of us on how to live sugar free or low sugar – especially with kids! I loved this book. It was the first “sugar” book I ever read and started my weight loss and sugar reducing journey. Thanks Eve!

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