My Keto Essentials

I get a lot of emails and questions about my keto essentials, so this is a list of items that I love and use on a regular basis. None of these are necessary, just things that I enjoy!

Check out my first book, Simply Keto

Oils/Seasonings/Sauces/Etc:

Baking/Cooking Ingredients: 

Keto Friendly Foods:

Sweetners:

Favorite Low-Carb Baking Mixes: 

Keto Monthly Subscription Box: 

  • Keto Krate – A monthly subscription box full of keto snacks and treats delivered to your door.

Kitchen Items:

Ketone Testing: 

Books:

Documenteries:

Health/Beauty: 

What I use to curl my hair, since so many of you have asked! : )

 

 


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26 Comments

  • Reply
    Nelly
    October 28, 2015 at 3:16 pm

    Hi Suzanne I’m so proud of you. I really have so many questions. What’s the best way that I contact you privatley?

    My struggle is sticking to keto and running out of ideas on what to eat? I’m always On The go. I’m a mom of two and wife and hold two jobs. The headaches to not have sugar or much carbs really gets me after third or 4th day but I need to push through. Any words of encouragement of advice would be appreciated.

    Thank you
    Nelly

    • Reply
      Suzanne
      November 9, 2015 at 6:57 am

      Hey Nelly, sure, you can use the contact me box above.

  • Reply
    Erica
    November 12, 2015 at 3:15 pm

    Hi Suzanne , I discovered you on YouTube after scouring through tonnes of ketosis /ketogenic diet videos. I love watching your story , actually I’m watching your videos in order right now starting at your first video. I’m 3 weeks into a diet. I didn’t start eating keto , I started by drinking meal replacement shakes (I later realized that they were loaded with sugar and carbs) I had a round of bloodwork done at my doctor and discovered ketones in my blood. After some research, I knew Keto was the way to go. I think we’re gonna try your cream cheese pancakes for supper tonight ! Thanks for all the info. Erica , from Ontario Canada

  • Reply
    emma Mc Comiskey
    November 20, 2015 at 7:04 pm

    Hello Suzanne

    Firstly Well done on the weightloss. I am in the middle of my keytosis, and well I ahve been on it with the last month, I have lost 9 pounds, but readin other’s results I feel that this loss is although good, it maybe better. This is my normal day to day diet. Breakfast – Grilled rasher with the fat 3/4 and two fried eggs, using frylight, Lunch- packet of turkey, dinner – Turkey sausage, these are low in carbs, maybe a couple of rashers also. may have some steak and vegetables for other types of dinner’s. I am consuming the equivalent of 20g of Carbohydrates on a daily basis. These are not taken with consumtion of vegetables or any type of fruit, they are the carbohydrates that are in some of the foods, etc sausages. I have a packet of ‘Protein bites’ also on a daily basis they are 11g Carbohydrates and 20g protein. I drink several servings of diet sodas on a daily basis, but consume 3 litres of water on a daily basis. Am i doing anything arong can you tell me??

    Emma

  • Reply
    Johana
    January 4, 2016 at 6:22 am

    Hi Suzanne congrats on your weight loss! Your success has really motivated me. I’m just beginning my journey and I’m so excited! I’m just a little confused with the macros calculator maybe you can help me. I am starting to work out, I will be working out about 1 hour a day some cardiovascular and some weights. I want to work out because I like the way it makes me feel. I’m just not sure what my correct calorie intake should be if I’m working out. I don’t want by body to reject Ketosis because I’m not eating my correct calories. I’m 262, 5’4, and I have a desk job so I don’t get up too much.
    Please help!???
    Thank you,
    Johana

    • Reply
      Suzanne
      January 4, 2016 at 7:51 am

      email me and we can talk about it more! : )

  • Reply
    Szymon
    January 8, 2016 at 8:08 pm

    Hi Suzanne,

    I must say, You’re doing great job – not just by staying on track for 51 weeks in row, but by making so many people think they can do it also. ( including my wife and me:) We’re just getting started – today ist the 5th day of the week 0 – as if to say. It is exiting and challenging at the very same time – and both of us are determinded to follow Keto as long as possible. But i’ve got question to ask, namely after calculating my macors (tnx for great tool:) i got a bit confused : how much of coconut oil or olive oil i need to consume on daily basics? My fat macro is 134 daily – and i suppose i should get it mostly from oil, butter, heavy cream and matured cheese ( chedar etc). So i won’t max out my net carbs (25 for starters) once i’ll add some nuts and fruits to daily diet – correct? Anyway back to question – how to proceed to provide enough fat and not ending up eating spoons of coconut oil or drikging olive oil from bottle?:) I know this is kinda of naive question, we’ve got some recepies and IMO we’re doing fine but i’d hate to find out that we’re messing Keto up by not carryng enough for fat balance. PS i’must confess i’m not the biggest fan of veggies ( besides brussel sprouts – with crispy nuts and cheese on top of it, some broccoli, zuchinni, grean beans and cauliflower – hope that’s is enough:) so would it be very bad for Keto if i got my carbs mostly from nuts or anything else?
    PS2 Sorry for any misspelling and again big THANKS for what You’re doing.

    Szymon

    • Reply
      Suzanne
      January 11, 2016 at 10:39 pm

      Hey there. Your carb intake it a maximum, not a goal. So try to keep your carbs as low as possible. I recommend eating the veggies that you do like for your carbs instead of nuts or fruit. Fruit is mostly limited to berries for keto anyway. As far as the fat intake I find it pretty easy to get to 100 plus grams, but don’t feel like you have to push yourself right away. Your body will go through and adjustment and you don’t have to do anything extreme to reach your macros. Check out my fitness pal food diary to see ideas. KetoKarma2015 : )

  • Reply
    Martha O
    February 5, 2016 at 7:33 pm

    Hi Suzane!
    I’m really struggling with my weight right now, my boyfriend has tried several times to induce me into the Keto lifestyle, but I really love to eat!!!! And guess what??? I love carbs!! But, at this point in my life I think I need to make a change, I don´t feel good with this weight, so I’m willing to try this! I just have a couple of questions: 1.- What were the principal stuff you stopped eating? the more “dangerous” . 2.- Do you exercise a lot?
    Also, I find very frustrating the fact of being constantly inserting what I eat on MFP basically because I live in Mexico and if I put “Enchiladas” I dont think the results are accurate, how I’m sure that the info is correct since it’s a generic description?
    I’m sorry for the long post, I would send you a potato but you don’t eat carbs!
    Thanks!

    • Reply
      Suzanne
      February 7, 2016 at 12:26 am

      Martha, I can totally relate, I used to be carb/sugar addicted too…and I’m here to tell you that eventually your desire for those foods will ease up. Avoid sugar and starches, most fruit, besides berries. Read my getting started post, and set up your macros.

  • Reply
    Carla Harmon
    April 29, 2016 at 8:36 pm

    Can you tell me a little about the MCT oil and if I should ease into it to avoid diarrhea. Also, does it flavor what you put it in? I don’t drink coffee so I’m trying to think of what to add it to. Thanks.

    • Reply
      Suzanne
      May 2, 2016 at 12:46 am

      I recommend starting with 1/2 tbs, and then working up to 1 tbs, and then 2tbs is about the max that I use in one drink. I generally have 1 tbs Heavy cream and 1 TBS of MCT oil with stevia. It’s really good for healthy fats, but MCT doesn’t add a flavor.

  • Reply
    Courtney
    May 25, 2016 at 11:57 pm

    Hi Suzanne,

    I love watching your journey! You are an inspiration. I do have a quick question- How do you know if Blood Glucose Monitoring device measures ketones? I am under the impression that not all of them measure ketones. I just didn’t know if it would work for figuring out if I am in ketosis. I just started my journey and the strips seem to be too inaccurate to rely on. Thank you for being such an inspiration and helping others along your way!!!

    • Reply
      Suzanne
      May 31, 2016 at 11:56 pm

      Not all monitors measure ketones, so you have to be sure it specifies ketones…and there are also strips to check your blood sugar and then separate strips to check your ketones. Blood ketones is for sure the most accurate way to measure.

  • Reply
    Courtney
    June 1, 2016 at 9:47 pm

    Thank you!

  • Reply
    Jana
    July 4, 2016 at 9:45 am

    Hi Suzanne,
    I just started my keto journey a few days ago and I’m always on the hunt for new recipes, so your blog is really helping me 🙂
    Now I’m quite confused with carbs, net carbs and fibre. Are questbars keto friendly? They have something about 21gr of total carbs, but most of those are fibre. How do you track fibre? I’m aaaaall confused 🙁
    Keep up the brilliant work!
    Love from Germany 🙂

    • Reply
      Suzanne
      July 15, 2016 at 2:46 pm

      I personally count “NET” carbs, which is total carbs minus fiber, sugar alcohols, erythritol etc. I eat quest bars, but limit to one per day. Have a great day!

  • Reply
    Elizabeth Andersen
    July 26, 2016 at 4:26 am

    I have heard from several doctors that they say counting calories isn’t necessarily necessary with the veto diet or low carb high fat diet? Whats your take and experience with that?

    • Reply
      Suzanne
      August 1, 2016 at 7:42 pm

      I personally think calories in vs out will always matter with weightloss.

  • Reply
    Martha
    August 16, 2016 at 2:43 am

    Hi, I just stumbled upon your blog while looking into the keto lifestyle. I use my fitness pal, the Free one. How do you count net carbs on my fitness pal? Do you have to do your own calculations? Thanks! I am inspired by your progress!

    • Reply
      Suzanne
      August 17, 2016 at 6:04 pm

      You can add fiber to your tracked items and just do the math yourself. : )

  • Reply
    My Keto Essentials - Keto Karma
    August 3, 2017 at 4:15 am

    […] My Keto Essentials […]

  • Reply
    Mandy
    October 10, 2017 at 7:34 pm

    Thank you for sharing, this is SO helpful!

  • Reply
    cristina
    October 10, 2017 at 10:27 pm

    So I’m 7 weeks into Keto, inspired by your youtube videos, lost crazy 15 lbs so far…
    it was sooo irritating when I heard Jillian Michaels said that Keto is Atkins for millenials. clearly she didn’t research or went through the science of it all…
    I’m just venting, i’m so annoyed at how she blasted outr keto community. she preaches eat everything in moderation. more power to you, what a beautiful & inspirational person you are

    • Reply
      Suzanne
      October 10, 2017 at 11:23 pm

      I’m so sorry to hear that, yeah a lot people have opinions formed on old ideology! Hopefully we can all spread the word, I know this lifestyle totally changed my life!

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