If you’re trying to cut carbs while feeding a family, these quick low carb recipes are the answer! From garlic butter steak bites and zucchini noodles to sausage and cauliflower rice skillet, these…
Interested in trying the keto diet but don’t know where to start? We’ve created a simple and approachable beginner’s guide to the keto diet. The body can run on two energy sources: glucose (which comes from carbs) or fat. The keto diet eliminates glucose so that the body is running on and burning fat. The metabolic state in which the body is running on fat as opposed to glucose is called ketosis. Ketosis is when the body breaks down fatty acids to produce ketones in the liver. Ketones can supply energy to both the body and the brain. People use the keto diet to lose weight and improve overall health. Research shows that the keto diet has been known to help improve health conditions like Type 2 diabetes and to lower blood pressure. Whether your goal is to improve a specific health condition or to gain specific health benefits such as weight loss, there are many successes you can take away from the keto diet when executed correctly. The keto diet is a low carb, high-fat diet. On the keto diet your carb intake will be limited and you will fill up on fats like meat, fish, eggs, nuts, and healthy oils. Remember to always talk to your doctor before starting a new diet. Keep reading to see the basic rules of the Keto Diet. Keto Rules 1. Cut out the carbs. Consume under 25 net carbs per day (total carbs minus fiber). This is going to equate to 5% of your daily food intake. Avoid any type of food that is high in carbs. This includes any sort of bean or grain as well as the more obvious starchy foods like bread and pasta. Keep reading to find some of our go-to bread and pasta alternatives. 2. Eat high quality protein. Keep your protein intake to 25% of your daily calories. High amounts of protein can be converted into glucose. Some examples of protein sources include seafood, meat, poultry, eggs, yogurt, and cottage cheese. 3. Go heavy on the fats. Your main source of fuel should be fats. This is going to equate to 75% of your daily food intake. Some examples of fats to incorporate into your diet are butter, peanut butter, nuts, seeds, MCT oil, cheese, olives, full fat mayo, olive oil, coconut oil, vegetable oil, avocado oil, ghee, heavy cream, and avocado. Because of the high fat content of this diet, it generally isn't necessary to count your calories. The increase in fat is going to decrease your hunger and make you fuller for longer periods of time. 4. Hydrate, hydrate, hydrate. When you first reach ketosis it is not uncommon to experience negative side effects also known as the keto flu. These side effects can range from bad breath, to nausea, to fatigue, brain fog, and even constipation. Combat the keto flu by drinking plenty of water and avoiding intense exercise. 5. Stick to simple beverages. Avoid Sugary drinks like fruit juice. Stick to sugar-free coffee, unsweetened tea, nut milks, and if you really want to play it safe, water is your friend. If you are craving sugary drinks, look for sugar alcohols like stevia that satisfy your sweet tooth while still allowing you to stick to your diet. 6. Avoid starchy vegetables. When it comes to vegetables, avoid the starchy kinds like corn, potatoes, sweet potatoes, green peas, beets, butternut squash, and carrots. Instead reach for non-starchy vegetables. Non-starchy vegetables contain less sugar and more fiber, which will help you get to ketosis faster. Some examples of non-starchy, low-carb vegetables include arugula, black olives, purple cabbage, asparagus, brussel sprouts, celery, and red peppers. 7. Avoid starchy fruits. When people think about fruit, their mind doesn't necessarily jump to carbs. But make no mistake, carbs from fruit can definitely sneak up on you while trying to maintain ketosis. Apply the same logic to fruit as we just did to vegetables to limit your carbohydrate intake. Avoid high-carb fruits. Some high-carb fruits to avoid include bananas, apples, grapes, mangoes, and raisins. Instead, opt for low-carb options like watermelon, cantaloupe, strawberries, raspberries, and blackberries. For a detailed list of low carb fruit and vegetable options, check out our keto friendly guide. 8. Keep your food consumption to an 8 hour window. Incorporate intermittent fasting aka limiting your food consumption to an 8 hour window. This will allow you to get to ketosis faster. According to Healthline it typically takes around 2-4 days to reach ketosis. However, for some people it can take more than a week. Intermittent fasting will help with any potential delays. 9. Check your ketone levels to make sure you’re in ketosis. Who wants to load up on fat without being sure that they have actually reached ketosis? When in doubt, purchase Keto Test Strips. This will allow you to know within seconds if there are ketones in your bloodstream. 10. There are keto-friendly alternatives for almost all types of foods. Don’t feel like you have to restrict yourself! Just because you’re on the keto diet doesn't mean that you can’t make traditionally carb heavy items like bread, pasta, and pancakes with alternative ingredients that allow you to stay within your macros. Check out some of our favorite recipes below: Keto Bread Keto Oatmeal Keto Pancakes Keto Pasta Keto Chocolate Cake Keto Chocolate Chip Cookies Keto Crack Chicken Bottom Line If you are looking for an efficient way to lose weight and burn fat, the keto diet is a great option. Rather than thinking about it as a scary and prohibiting diet, remember that you can actually eat a lot of great things and that it is truly easier to follow than you might think. Incorporate your favorite foods and have fun with it! If done correctly, you will be sure to hit your weight loss goals. And don’t forget, it’s not recommended to do this diet over the long term, 6 months max. Headed to the grocery store and don’t know where to start? Check out our complete keto grocery list to simplify your shopping experience! Lastly, if you’re going keto, we can assume that you’re going to need delicious, yet easy and portable snacks. Don’t forget about our absolutely fantastic sugar-free keto beef jerky. Happy Chomping!
These Keto Zucchini Fries are simple, delicious, and only four ingredients. The crispy texture couldn’t be any better and we are officially in love!
This strawberry cream pie is the stuff of dreams, with a delicious keto strawberry mouse filling in an almond flour shortbread crust. Easy to make and only 4 net carbs per slice.
30 no carb snacks that make the best zero carb foods including no carb snacks to buy, no carb sweet snacks, and no carb meals on the go.
Dieser Low Carb & Keto Thunfisch Auflauf ist perfekt, wenn zum Abendessen etwas Einfaches ohne Kohlenhydrate auf den Tisch soll!
Die ketogene Diät ist eine Form von Low Carb, mit der man schnell abnehmen kann. Hier findest du eine Anleitung mit Ernährungsplan.
At 22, I was diagnosed with Crohn’s disease, which meant pain and severe digestive problems that required meds to control. In March of 2019, when my symptoms were finally under control (and I could…
Nudeln und Pasta sind auf Low Carb & Keto ade? Stimmt nicht, denn mit diesem Rezept kannst du ketogene Nudeln ganz einfach selber machen!
When you are craving a crispy bite, these low-carb keto zucchini fries are just what you need!
Almond flour bread is a great option for someone on a keto, low carb or paleo diet. With high protein, low carbs and without gluten this bread is perfect for a substitute for toasty sandwiches or pairing with soups or salads.
30 no carb snacks that make the best zero carb foods including no carb snacks to buy, no carb sweet snacks, and no carb meals on the go.
Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
A low carb and keto friendly of soft pretzel bites. This easy snack doesn't need any yeast. It tastes delicious paired with cheese sauce!
These crispy low carb keto eggrolls wrappers are the perfect appetizer with flavorful chicken filling served with your favorite dipping sauce that is fried until golden and crispy.
A quick and easy low carb cheese sauce recipe that is ready in 10 minutes and is so cheesy! The perfect keto-friendly sauce to serve for any occasion.
Let your oven do all the hard work.
Looking for quick and easy keto friendly tortilla recipes that actually taste good and are soft and bendable like the real thing? These flourless low carb tortillas won't dissapoint and they are made with simple ingredients you probably already have if you're following a low carb diet: almond flour, xanthan gum, baking powder, an egg, water and a pinch of salt.
Not sure which low-carb fruits low enough to fit into the keto diet? Here are 15 best keto fruits that won't kick you out of ketosis.
These quick and easy Keto Chicken Bacon Ranch Taquitos are the perfect low carb appetizer or snack!
Making your own healthy egg drop soup recipe at home is super easy and simple! In under 15 minutes, you can have an authentic bowl of egg drop soup without corn starch that'll be the best you've ever tasted. Not only is this low carb egg drop soup, but it's low in calorie, keto-friendly, paleo, Whole 30, gluten-free, and can be vegetarian with a simple adaption. It's essentially a zero carb soup recipe too!
