Keto Wiz Keto Diet Tips For Living Well Mon, 20 Apr 2020 15:40:22 +0000 en-US hourly 1 Keto Wiz 32 32 175522143 3 Powerful Benefits of Raspberry Ketones For Weight Loss Efforts Tue, 14 Apr 2020 13:16:06 +0000 Read More3 Powerful Benefits of Raspberry Ketones For Weight Loss Efforts]]> Raspberry, a red colored berry with fresh aroma and distinctive taste is known to be having about 200 molecules that together offer it the much talked about flavor. Out of so many flavoring molecules, the experts found raspberry ketone more promising and flavorful. The use of this compound in cosmetics have been there from decades now. It was originally used in Eastern Asia but lately it has been discussed and debated all over the world due to its weight loss properties.

What You Need to Know About Raspberry Ketones

Owing to the molecular structure of raspberry ketones which resembles capsaicin found in chili peppers, the researchers carried out the studies on human tissues and mice to know whether it also prevents weight gain just as capsaicin.

The naturally found compound having few evidences of weight loss is now embedded in supplements to get the faster results.

Why you need to take Raspberry Ketones in supplement form…

Raspberry Ketone
Raspberry Ketones

Raspberry Ketones are present in raspberries, blueberries and cranberries but it would be just a trace of this compound. The experts realized that if this compound needs to be used for weight loss then the quantity should be high enough to get the desired results.

If you consume raspberries to get the same effect of the 100mg dose then you may be required to have at least 90 pounds of raspberries, which is pretty high! Apart from raspberry ketone, you would also be taking calories and fibers which your body won’t accept. So, the idea of supplements containing raspberry ketone in its concentrated form clicked to the experts. The supplements have nothing but the pure raspberry ketone responsible for weight loss.

How does Rasberry Ketones work?

The weight loss effects from raspberry ketone are not yet explained thoroughly by the scientists. But the studies reveal that the consumption of this compound increases the levels of adiponectin (also called GBP-28, apM1, AdipoQ and Acrp30) in the blood and consequently enhances the metabolism.

This increased metabolism results in weight loss since more heat is generated in the conversion of fat to energy. Though this supplement is known for weight loss, you can’t expect quick miraculous results. The use of this pill along with appropriate exercise and diet will give the best chances of positive results. This supplement can be the part of weight loss program to get accelerated results but it cannot be the sole solution to weight loss, since it sends a message to the body that you are in ketosis (which helps it convert fat to energy).

Side-effects, if any

When you are using any new supplement, the side-effects become key consideration. Raspberry Ketone (RK) is pure and natural but as the quantity of this compound available naturally is too less, the companies resort to the synthetic form of this compound to produce the supplement. This may be the cause of side-effect some times.

Some side-effects experienced on consumption of this supplement are increased heartbeat, blood pressure and jitteriness. Pregnant women may always consult the medical practitioner before taking this supplement.

Are clinical studies available?

There are no evidences of human trials of RK but clinical studies are conducted on mice. In one study, a group of mice was fed with high fat diet and also with 0.5 to 2% of RK while another group of mice was fed with high fat diet for first 5 weeks without any RK addition and next 5 weeks with RK. The use of RK along with high fat diet have shown considerable control on weight gain.

Another study conducted on rats used the dosage of .542 to 2.18 g/kg which is quite high when used for humans as it comes to about 80 to 340 mg/kg in humans. Hence, the dosage is very high as compared to other weight loss and fat burning compounds. Again, the results are not that clear and proven on humans.

So now you should be able to decide if rasberry ketones are for you, based on facts mentioned here.  They go perfectly with My Top 3 Keto Low Carb Protein Bars.

Low Carb Keto Cinnamon Rolls With Cream Cheese Glaze Recipe Thu, 09 Apr 2020 13:03:12 +0000 Read MoreLow Carb Keto Cinnamon Rolls With Cream Cheese Glaze Recipe]]> We all love cinnamon rolls so much, but we would love them even more if they weren’t so fattening.

But, if you are in it to win with keto, these cinnamon rolls let you eat as much as you like without any fear of weight gain.

Keto, cinnamon, and roll are not words you expect in the same sentence. However, keto cinnamon rolls do exist and are much better than standard cinnamon rolls. Don’t worry – they taste just as delicious, if not a bit better.

The base of the recipe is almond flour, which doesn’t contain gluten, but for best results, we suggest adding gluten back in the recipe. It will make the rolls taste much better and still be free of carbs.

You can also add a bit of sugar – yes, sugar is not recommended when you’re on a keto diet, but fortunately, they yeast in the recipe will consume it all while it activates.

The recipe has 20 gr. of protein and 4 gr. fiber per serving, so it’s perfect for breakfast or dinner – you can even have it for lunch. Here’s the recipe:

Low Carb Keto Cinnamon Rolls With Cream Cheese Glaze Recipe


Keto Cinnamon Rolls

Low Carb Keto Cinnamon Rolls

Keto Cinnamon Rolls WIth Cream Cheese Glaze
Course Dessert
Keyword cinnamon rolls with cream cheese glaze
Prep Time 1 hour 15 minutes
Cook Time 18 minutes
Servings 7 Pieces
Calories 3kcal
Cost $8.50


  • 1/4 cup Wheat Gluten
  • 1/2 env. Yeast
  • 2 tbsp Salt
  • 2 tbsp stevia or monk fruit
  • 1 tsp sugar
  • 2 cups almond flour
  • 2 scoops protein powder


  • 2 tsp Butter
  • 5 tbsp stevia
  • 1/2 tbsp cinnamon


  • 1 tbsp Coconut Oil
  • 2 tbsp cream cheese
  • 1/4 tbsp Vanilla Extract
  • 1.5 tsp Pasteurized Egg Whites
  • 3 tbsp Splenda
  • 2 tbsp Almond Milk


  • ix all the dry ingredients sans for the flour in a bowl.
  • Next, heat the water, milk, and butter in a microwave for about a minute, then stir in the mixture into the dry ingredients.
  • Add the egg in as well. Now, start forming a dough with the help of a spoon – to make it less sticky, add more almond flour.
  • Start kneading the dough with your hands for about 5 minutes, then form it into a ball.
  • Put a bit more almond flour in the bowl and put the dough back in, then cover the bowl with a towel and leave it in a warm spot.
  • Let it rise for about an hour, then put it on a surface sprinkled with almond flour.
  • It’s time to roll the dough. Take a rolling pin and make a 12x9" rectangle.
  • Next, spread the butter on it nicely, then add the cinnamon and sweetener on top.
  • Start rolling the dough gently, then tuck in the ends. See if there are any creases that need to be folded.
  • Take a sharp knife and cut 7 pieces from the dough.
  • Put them inner-side up like in the picture in a baking dish greased with a bit of butter or coconut oil.
  • Cover the dish and leave the rolls to rise for about 45 minutes in a warm location.
  • Bake the rolls for up to 18 minutes at 375F, making sure you’re not over browning them.

Glaze Preparation

  • Mix the cream cheese and coconut oil in a microwave dish and heat for 30 seconds.
  • Add the vanilla, sweetener and egg whites into the mixture and whisk everything until it’s smooth.
  • Spread the glaze over the hot cinnamon rolls, and let cool 2 minutes.
  • Enjoy them warm and fresh.


You can freeze the cinnamon rolls to enjoy them another day.  In the freezer, they are good for 4 weeks or more.  Just remove from the freezer, let stand in the open air 15 minutes, and then either warm it in the oven at 250F for 10 minutes, or 30 seconds in the microwave (put it in a bowl with a teaspoon of water and a paper towel to cover to keep it warm and moist.


Calories: 3kcal

If you are looking for that perfect after keto pic to take, you'll want to make these keto cinnamon buns.  While I couldn't find a perfect video of how to make these tasty cinnamon rolls, I did find one that isn't too far off the mark that gives you a good walkthrough:

You can use the keto calculator to figure out the extra calories with the video version.

Keto-Friendly Chocolatey Crunch Bars (No Refined Sugar, No Grains, No Dairy, No Eggs) Wed, 08 Apr 2020 22:15:07 +0000 Read MoreKeto-Friendly Chocolatey Crunch Bars (No Refined Sugar, No Grains, No Dairy, No Eggs)]]> Even with our busy schedules, we find the time to prepare something healthy for lunch or dinner. However, this doesn’t apply for healthy snacks when you are starting a keto diet. Healthy snacks are a challenge – we don’t consider snacks so important to make them healthy.

Most people fail in their quest to lose weight due to their snack choices. Everyone plans meals for breakfast, lunch, and dinner when on a diet, but when it comes to snacks, we just eat chips or a cheap chocolate bar from the store nearby. Plus, let’s be honest – cupcakes and other candy look spectacular nowadays, so it’s kinda hard to resist them.

Thing is, you won’t find healthy snacks in the market, no matter what their packaging says. The good news is that preparing healthy snacks is easier than you think – all you need is some spare time and good will.

Just like you’re preparing your meals, you can prepare your own snacks and not fall to the temptation of unhealthy snacks. Once you get used to healthy snacks, you will never go back to junk foods again.

Below we have a recipe for healthy keto chocolate bars which are just as crunchy and delicious as any chocolate bar you can get in the market. Trust us – once you try them, you will never want to buy candy again, especially once you get your keto body!

Keto Chocolate Bars

Keto-Friendly Chocolatey Crunch BarsThese simple keto chocolate bars are fun and simple to prepare, delicious, and most importantly, crunchy. They are essentially a mix of nuts and seeds as well as chocolate without the refined sugar. All the foods you’ll use for the bars are completely natural and unprocessed, but don’t worry – they won’t cost you an arm and a leg.

The best thing about the bars is that they can be easily customized – you can add fruits, nut butter, and whatever nuts and seeds you want. You just need to be creative! Plus, you can make bigger amounts of the snack so you don’t go without a snack for the whole weeks. Here’s how to prepare them:

Chocolate Spread

*1 cup coconut oil

*½ cup cacao powder

*1/3 cup monk fruit sweetener or maple syrup (organic but lots of carbs)


It’s simple – mix everything in a saucepan and melt the ingredients over low heat while stirring. Once they melt well, leave the mix to solidify. You can also freeze the spread if you plan on using it later.

Crunch Bar

*½ cup maple syrup (organic) or monk fruit sweetener

*¼ cup coconut oil

*3 cups nuts and seeds (cashews, sesame seeds, pumpkin seeds, flaxseeds, walnuts, pecans, almonds or anything you like)

*1 cup almond or cashew butter


Melt the monk fruit sweetener, coconut oil, and almond butter on low heat, then add the mixture of nuts and seeds. Add the chocolate as well, then stir until you get a homogeneous mixture.

Next, put it in a baking pan, evenly covering the whole area. Put the pan in the freezer for 2-3 hours or overnight for best results. However, cut the “cake” to cubes before chilling it as it’s easier to serve later.  Compare these bars to the chocolate cake recipe.

Whenever you want a snack, just take out a cube and let it on room temperature for 15 minutes, then enjoy. We bet you’re going to love them!

The Ultimate Low-Carb Food List: Follow a Low-Carb Diet to Lose Weight and Enhance Your Overall Health! Wed, 08 Apr 2020 20:35:46 +0000 Read MoreThe Ultimate Low-Carb Food List: Follow a Low-Carb Diet to Lose Weight and Enhance Your Overall Health!]]> Do you know what a low-carb diet is? As the name suggests, a low carb diet is a diet low in carbs, nutrients found in bread, pasta, and various sugar-rich foods.

As the diet lacks carbs, it is full of protein and healthy fats found in organic meats and vegetables.

There are many types of low-carb diets out there, but no matter what you pick, experts say that it will definitely help you lose weight while also giving your overall health a boost.

Below you can see a list of low-carb foods. Some of them are true low-carb foods, containing less than 1 gr. of net carbs per serving.

All the foods on the list are organic, while unprocessed and junk food are completely omitted.

If you want to follow a low-carb diet and still buy food at supermarkets, you should check the label for net carbs.

Here’s The Ultimate Low-Carb Food List:


  • Beef
  • Veal
  • Chicken
  • Turkey
  • Goose
  • Pork
  • Pork rind
  • Duck liver
  • Organ meats

Dairy Products

  • Butter
  • Margarine
  • Eggs (for the keto egg fast)
  • Heavy cream
  • Various types of cheese (including hard and cottage cheese)


  • Mollusks
  • Shellfish
  • All types of fish


  • Celery
  • Radish
  • Cucumber
  • Alfalfa sprouts
  • Escarole, radicchio, endive (Chicory family of veggies)
  • Herbs
  • Leafy green vegetables such as Swiss chard, lettuce, Bok Choy, turnips, kale, spinach, cabbage, arugula


  • Olive oil
  • Avocado oil
  • Coconut oil
  • Sunflower oil
  • Peanut oil
  • Corn oil
  • Sesame oil


  • Herbal tea (no sugar)
  • Water
  • Coffee (no sugar)

As we already mentioned, it’s vital to consume foods that are organic only. You can consume as much meat, eggs, and dairy products as you like in order to prevent cravings.

Sugary foods such as store-bought desserts and sodas are off the menu – this will detoxify sugar in your body and make you feel and look much better.

You can consume fat, only if it’s the healthy kind (butter, organic meats). If you have a craving, you can eat a low-carb meal. Avoid counting calories, as it’s not about them at all. Instead of sodas or fruit juices, you can only drink water or unsweetened tea.

Make sure to check the cans of the drinks you’re buying and avoid those with a high amount of carbohydrates. It’s better if you just stick to water – it will keep you hydrated and is the lubricant for the weight loss process.