New to keto or low-carb eating? This beginner-friendly guide simplifies some of the most common terms you’ll encounter in recipes, articles, videos, and online communities. Learn the basics behind ketosis, net carbs, macros, intermittent fasting, electrolytes, ketones, and more — without the confusion or information overload. Understanding these core concepts can help make the low-carb lifestyle feel more approachable, practical, and easier to maintain long term.

The keto diet, a low-carb, high-fat approach, supports weight loss and may aid diabetes, epilepsy, Alzheimer’s, and some cancers. Supplements like MCT oil, BHB, 7-oxo-DHEA, L-glutamine, and electrolytes boost energy and balance. Pills are convenient; powders offer more nutrients. Always consult your doctor first—then reach out to Chef Janine, who will gladly guide you in choosing the best supplements for your goals.

Chef Janine transforms the iconic LA-born French Dip into a gourmet keto marvel—featuring grass-fed beef, low-carb buns, melted cheeses, herb-infused au jus, and a crispy Brussels sprouts side. With just 5 net carbs and 629 calories, this comforting classic delivers big flavor while supporting ketosis, satiety, and clean eating. A nostalgic indulgence—reinvented for today’s health-conscious palate. 🥩🥓🥬💚

Breaking a 10–15 day water fast requires a structured refeeding protocol to avoid serious risks like Refeeding Syndrome, digestive distress, blood sugar spikes, and cardiac stress. After prolonged fasting, the body is in a fragile state. Gradually reintroducing food helps the gut, pancreas, and electrolyte balance recover safely. A rushed return to normal eating can undo benefits and trigger life-threatening complications.

Alkaline water is heavily marketed for health benefits like improved bone health, immunity, and disease prevention—but these claims lack scientific backing. Regular consumption may disrupt natural pH balance, hinder digestion, increase infection risk, and cause electrolyte imbalances. People with kidney issues, low stomach acid, UTIs, or digestive problems should avoid it.

Bone broth is a zero-carb, nutrient-rich liquid made by simmering animal bones and connective tissue for 24–36 hours. It supports hydration, gut health, joint health, and muscle repair—perfect for keto and fasting. Packed with collagen, electrolytes, and amino acids, it can be sipped warm, used in soups, or added to recipes. Chicken, beef, and pork broths offer unique benefits. Add vinegar to boost mineral extraction when making it at home.

Coconut, known as the “plant of a thousand uses,” is valued worldwide for its culinary (key ingredient in ketogenic cuisine), cosmetic, and industrial versatility. Grown in tropical regions, its parts—water, milk, cream, oil, flakes, and meat—are staples in ketogenic diets due to low net carbs and health benefits. Coconut adds tropical flavor, and its history is rich, especially in Southeast Asia where it supported early civilizations through food, construction, and trade.

Nopal, a cactus native to Mexico, is low in carbs (1g net per cup), making it keto-friendly. Its pads are used in Mexican dishes like tacos and salads, offering a citrusy, slightly slimy texture. Rich in antioxidants, vitamins, and minerals, nopales support hydration and health. Nopal water is a low-calorie, sugar-free alternative to coconut water. Chef Janine features nopales in seasonal keto dishes like Chicken Enchilada Casserole.

Minerals are crucial for physical and mental health, with some being essential since the body cannot produce them. Imbalances can lead to issues unless regulated by diet. For those on a keto diet, sodium, potassium, magnesium, and calcium are key electrolytes. They help with fluid balance, nerve function, and muscle health. Foods like avocados, yogurt, leafy greens, and fish provide these minerals, supporting overall wellness and preventing deficiencies.