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Best Recipes for Making Keto Peanut Butter

Best Recipes for Making Keto Peanut Butter

We all love and have used peanut butter as a diet-friendly alternative to butter and cream cheese. While you can eat peanut butter on a low-carb, paleo, or a low-calorie diet, many people avoid it on keto because the carbs don’t adjust.

The energy bomb is not a modern invention but date backs to the 14th century. Aztecs of the Mesoamerican culture ground peanuts and used the paste for various reasons and one of them was nutrition. They also used it to relieve a toothache by applying a blob of peanut butter on the tooth.

Marcellus Gilmore Edson takes the credit for the modern-day invention of peanut in 1884. He kept milling roasted peanuts until they developed a liquid-like consistency. Edson patented the recipe and the procedure. The next person to patent his very own process of making peanut butter was John Harvey Kellogg in 1895. He is Kellogg’s founder’s, Will Keith Kellogg, brother.

Both the brothers were health activists and introduced their invention in hospitals because of peanut butter’s easy digestive abilities. Even though peanuts weren’t expensive back then, it was marketed as a healthy food and sold at a costlier rate. The peanut butter was crunchy and had an uneven texture. It was only after 18 years that Dr Ambrose Straub, who worked in Kellogg’s made the first peanut butter machine. The result was a silky, smooth peanut butter, which is exactly like what we consume today. After getting successful results, Straub started his own company. We all know it as Skippy today.

Can You Eat Peanut Butter on Keto?

One serving of peanut butter is a healthy two tablespoons or 32 grams and contains 8 grams of carbs, 7 grams of protein, and 16 grams of fat. It contains 2 grams of dietary fiber and is a rich source of plant protein.  

75 percent of the calories come from fat, making it a great snack option for those who are on a ketogenic diet. Also, 2 grams of carbs is fiber, so you are only consuming 6 grams of carbs per serving. On a keto diet, you can consume up to 50 grams of net carbs in a day, so consuming peanut butter as a snack alone or with celery sticks and cucumber, will keep you well within the limit.

Also, peanut and peanut butter are a rich source of Vitamin E, bioactive components like phytosterols and resveratrol, potassium, and magnesium. Those who eat peanut butter on a regular basis tend to consume of a complex to nutrients that aren’t easily available in other dietary sources. A study by Penn State revealed that people who eat peanuts and peanut butter regularly follow higher quality diets compared to those who don’t.

If you are on a standard ketogenic diet and have a few extra carbs to spare by the end of the day, scoop a spoonful of peanut butter and eat it as a treat. If you are close to the limit, avoid eating peanut butter because it will disrupt the ketosis process. On the other hand, if you are on a targeted keto diet or a cyclical keto diet, you have the allowance to consume some extra carbs before and after a workout or on particular days. You can take advantage of the opportunity and add peanut butter to your smoothies or consume it directly.

Since it is dense, people often tend to overindulge, which takes away the keto-friendly characteristic from it. One of the things most people on a keto diet struggle with is the quantity of peanut butter they can consume in a day. There are a lot of factors that influence the amounts.

Most of the peanut butter brands available in the market add hydrogenated fat to their products. These are artificial trans-fat that can cause serious damage to several body organs. It can cause increased low-density lipoprotein levels (also known as bad cholesterol), lower HDL cholesterol (also known as good cholesterol), increased inflammation and free radicals in the body, and a higher risk of cancer and cardiovascular disorders. Read the labels carefully before making the choice. It is best to choose an all organic and natural brand because they don’t add preservatives.

Other factors consider is the type of peanut butter. The crunchy variant has more calories than smooth peanut butter as it contains two grams less saturated fat and two grams more fiber, which makes it heavier. If you are making a smoothie with the peanut butter, you should use the smooth one because it has a uniform consistency. On the other hand, crunchy peanut butter is a better choice when you are consuming it directly.

Coming back to the question, to get the correct amount, the cut level of peanut butter on a tablespoon so that you avoid the extra calories. Two tablespoons make one serving but if you don’t have many carbs left and still crave some peanut butter, you can have one tablespoon. It will contain 3 grams of net carbs, 4 grams of protein, and 8 grams of fat.

Is Peanut Butter High in Carbs?

Peanut butter is not high in carbs and is easy to make a part of your ketogenic diet. If you feel that the brands selling peanut butter still contain too much sugar and preservatives for your liking, you can make peanut butter at home.

If you exercise daily, it gives you a little bit more freedom to consume higher quantities of peanut. However, you should know that the American Dietary Association advises to not consume more than 20 percent of your daily calories from peanut butter. It is a common misconception that peanut butter increases weight, but it is exactly the opposite.

The vegan option contains a lot of fat that makes you feel satiated, so you are less likely to binge eat. A study by Department of Nutrition at Loma Linda University concluded that regularly consuming high amounts of nut helps in decreasing metabolic syndrome. Another study by Harvard School of Public Health mentioned that women who consume nuts are less likely to gain weight compared to women who don’t.

When you consume nuts, it prolongs the release of glucose into the circulatory system. The consistent supply keeps your energy levels up and away from high-carb foods.

What is the Best Peanut Butter for a Keto Diet?

There are several brands that offer low-carb alternatives. Stay away from them because they replace the fat with sugar, which is not something you should consume on a keto diet. The best peanut butter for keto diet is the one that you make at home.

Technology has gifted us with the right kind of equipment to make it. You don’t need a lot of ingredients or much time and attention to make it. Here’s how you can make your very own peanut butter at home.

Roast two cups of peanuts until they look toasty. Keep stirring them every five to 10 minutes. Set them aside to cool down.

Throw the peanuts into the food processor and turn it on. Let the grinding process go on uninterrupted for five minutes. You will see the consistency turn from solid to crumbly to crunchy semi-liquid to a smooth paste. Switch off the processor and use the spatula to take off the peanut butter from the sides. Add a pinch of salt for taste.

You can add a spoonful of honey or sugar, but it is best you avoid it.

Turn on the food processor for another two minutes.

  Once you feel that you have achieved the consistency you want, switch off the processor, and transfer it into an airtight glass container. Always store homemade peanut butter in the refrigerator because it doesn’t have any preservatives. The cold temperature will keep the fat from getting rancid. It will stay good for up to two months, so make in quantities that you and your family within the expiry date.

Keto Recipes with Peanut Butter

Peanut butter is very versatile, and you can make it a part of many keto recipes. People on keto diet are always looking new recipes that keeps them motivated to continue the diet.

Let’s look at some keto recipes you can make with peanut butter:

1. Keto Peanut Butter Cups

For this recipe, you will need:

Sugar-free chocolate - 120 grams

Butter - 100 grams

Peanut butter - 4 tbsp

Salt - according to taste

Cupcake molds and tray

Recipe:

Melt the chocolate using a double broiler or in the microwave. Place cupcake molds into the tray.

Pour chocolate in the mold and put it in the freezer for 10 to 15 minutes.

Add 1 tsp peanut butter on frozen chocolate and wait for it to solidify.

Pour molten chocolate to cover it completely. Stick it in the freezer for another 10 minutes. Sprinkle salt over the peanut butter chocolate cups to add a touch of saltiness.

  One serving will contain 284 calories of energy, 28.3 grams of fat, 4.5 grams of carbs, and 4 grams of protein.

2. Peanut Butter Fat Bombs

For this recipe, you will need:

Peanut butter - 4 tbsp

Almond flour - ¼ cup

Heavy cream - 2 tbsp

Coconut flour - 1 tbsp

Shredded coconut - 1 tbsp

Recipe:

Mix all ingredients other than shredded coconut together in a bowl.

Roll the mixture into small, bite-sized balls and chill it for 10 minutes in the refrigerator.

Take the balls out and roll them in shredded coconut. Keep them back in the refrigerator and eat one whenever you crave something nutty and sweet.

  One serving of peanut butter fat bombs contains 74 calories of energy, which comes from 6 grams of fat, 1 gram of carbs, and 2 grams of protein.

3. Keto Peanut Butter Fudge

For this recipe, you will need:

Peanut butter - ½ cup

Cocoa powder - ¼ cup

Stevia - ½ cup

Vanilla extract - 1 tsp

Refined coconut oil - ¾ cup

8 x 8 pan

Recipe:

Mix all ingredients together in a big bowl. You can use a hand mixer or wooden spoon for it.

Line the pan with parchment paper.

Pour the mixture into the pan and level it uniformly.

Stick in the freezer for 20 to 25 minutes.

Cut into small, bite-sized pieces and eat them frozen.

  One serving of keto peanut butter fudge contains 89 calories. It contains 8 grams of fat, 1 gram of carbs, and two grams of protein.

4. Keto Peanut Butter Pudding

For this recipe, you will need:

Unsweetened cashew milk - one cup

Natural peanut butter - ¼ cup

Stevia - ¼ cup

Vanilla extract - 2 tsp

Gelatin powder - 1 tsp

Recipe:

Mix unsweetened cashew milk, stevia, vanilla extract, and peanut butter in a saucepan and heat it over medium heat until the butter melts completely.

Mix gelatin in half cup of cool water and let it sit for one minute.

Add to the peanut butter mix and keep stirring.

  You can either pour into a tray or multiple small bowls. Keep it in the refrigerator. Serve cold. One serving of keto peanut butter pudding has 140 calories of energy, 9.5 grams of fat, 2.5 grams of carbs, and 6 grams of protein.

5. Low-Carb Peanut Butter Pie

For this recipe, you will need:

Crust:

Almond flour - ½ cup

Cocoa powder - 3 tbsp

Stevia - 1½ tbsp

Melted butter - ½ cup

Filling:

Cream cheese - 500 grams

Vanilla - 1 tbsp

Heavy whipping cream - ¾ cup

Chocolate syrup:

Cocoa powder - 2 tbsp

Stevia - 1 tbsp

Water - 2 tbsp

Recipe:

Mix all crust ingredients together and press the mixture well into a greased pan.

Add softened cream cheese into a bowl and mix it with stevia, vanilla extract, and peanut butter.

Add heavy whipping cream and beat it with a hand mixer until the mixture thickens.

Pour it into the crusted pan and level it equally. Stick it in the refrigerator for three to four hours.

Add all chocolate syrup ingredients into a saucepan until the whole mixture comes together.

Take it off heat and place it on the kitchen countertop to cool for 30 minutes.

  Cut the pie into eight pieces and serve with chocolate syrup drizzle. Store the leftover syrup in your refrigerator. One serving of low-carb peanut butter pie contains 372 calories of energy, 34 grams of fat, 6 grams of carbs, and 6 grams of protein.

References

http://www.peanut-institute.org/resources/downloads/fft_v12i3.pdf

http://main.diabetes.org/dorg/PDFs/awareness-programs/hhm/what_can_i_eat-smart_snacks-American_Diabetes_Association.pdf

https://www.verywellfit.com/how-eating-peanut-butter-can-help-you-lose-weight-3495815

http://ajcn.nutrition.org/content/89/6/1913.long

https://ketoconcern.com/keto-peanut-butter/

https://mymontanakitchen.com/5-ingredient-peanut-butter-pudding-thm-s-low-carb-sugar-free/

https://mymontanakitchen.com/chocolate-peanut-butter-collagen-fudge-low-carb-sugar-free-thm-s/

https://whatmollymade.com/peanut-butter-fat-bombs/

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Keto Chips – A Good Idea?

Keto Chips – A Good Idea?

People who love snacking might feel there are less options while on a keto-diet; especially for that time of the day when you feel the urge to munch on something, between your lunch and dinner.

So, what are you counting on these days? Mere salads and keto-bars are not going to keep you interested for a long time if those are the only choices you have in your mind; and anything you opt for needs to fit in the low-carb diet always.

How about Keto-chips?

Yes, it’s the long-awaited snack, that you only dream of now. Eating chips was so easy at one time. Just grab a packet or two, and go munching while watching a movie, your favorite series, working or partying. But we aren’t talking about the chips that are available in the market. We talk – Keto chips here!

Have you checked on the keto-friendly chips yet? If not, we have good information and some nice recipes to try out. Also, these are going to be fresh and healthy. What better can you expect your snack to give you, than letting you feel the guilt-free indulgence over something you can forever lean on!

Replacing Food

We all know that keto-dieting can be a little challenging, for the kind of restricted plan one needs to follow. No, it doesn’t have to be so depressing. Keto-diet is about cutting down on carbs and filling in fats, so pick your choice of healthy alternatives with low-carb, high-fat and replicate what you like eating the most.

How to add chips?

We haven’t forgotten about that yet. We had to tell you that every food is replaceable, provided you are open to integration. Make yourself a small bowl of keto-friendly chips, made from many low-carb items like radish, cheese, cucumber, zucchini, kale, spinach, coconut, cabbage, pork rind, etc.

Bring in all that you eat for keto, and see what wonders you are going to create in your very own kitchen.

What Are Chips and Why Aren’t They Low Carb-Friendly?

Potato chips are the first ones to hit us when we call chips, and then we have tortilla chips, equally tempting and a wonderful snack along with dips. These sound great for a non-keto dieter, however, for the followers, it’s essential to know that both are higher on carbs and not keto-friendly. To add more, these chips go through different processes, where they are treated chemically for enriched color and are fried in vegetable or canola oil, used commonly for processed foods (the later having major negative effects on the heart, blood, liver, and kidney as well).

If you are not worrying about it yet, you might like to know that 1 ounce of potato chips gives you about 15g carbs and 10g fat (not total saturated fats).

Are Keto Chips Low in Carbs?

We are focusing a lot on making the keto-diet interesting and variant. The sole reason behind it is to make the journey less disappointing for you because we understand that the transformation can be irksome at times. Hence, sharing new recipes, giving out information on the nutritional values and helping you understand the do’s and don’ts is the whole agenda.

So, let’s be practical

keto-chips aren’t going to be just how you thought (yummy potato chips or Doritos), No!

These will be different in taste, texture and looks; but we assure you that these are keto-friendly, and you can count on them any time of the day. These chips will be low in carbs, and diversely tasty too.

We would call you even luckier if you can find an organic store that sells out keto-chips! But if you know of none in your city, you’ll get more ideas here, on how to make your snack at home.

What Chips Can You Eat on the Keto Diet?

Like we mentioned above, there are many low-carb options you can consider for your keto-chips. Pick few and try out making them for a start if you like the taste, great! If not, try another one!

Radish Chips

Apart from being low on carb alternative to potato chips, radish can provide you with many nutrients like, potassium, vitamin B, vitamin C, manganese, and folate, that detoxifies your blood, promoting better health, great skin, improved heart health and weight loss at the same time. Why not try it for good?

Here is what you need to do to get yourself a small bowl of radish chips.

Method:

Preheat your oven to 375°F

Wash the radish and slice it into thin chips

Spread a parchment paper over a baking sheet and then place the chips on it

Spray oil lightly over the chips and then sprinkle salt & pepper too

Bake this in the oven for about 10 minutes, take it out, turn them upside down and bake for another 6-10 minutes

Once they seem crispy, take them out of the oven and keep aside to cool

A cup of sliced radish has an only 2g net carb and zero fat. Isn’t that just perfect?

Cheese Chips

Cheese on a keto-diet is an advantage, really. At least you have something to rely on when you need to either top your salad, use as a dip or spread it over your regular meal. But, have you come across these amazing cheese chips ever?

With high-fat and low-carb content, cheese makes perfect chips for a keto-dieter. In fact, an ounce of this delicious crunchy snack will give you 6g saturated fat and less than 0.5g carb! Along with that, you will also receive a bunch of goodness from these chips, like important vitamins, zinc, calcium, and phosphorus.

Try these out and thank the creator later.

Method:

Preheat your oven to 400°F

Line the baking sheet with parchment paper and carefully place the cheese slices on them (you can also cut them into shapes you like)

Bake these for 8-10 minutes, making sure occasionally that they don’t burn

There! You have your gorgeous looking cheese chips, totally keto-friendly and great as a snack.

Cucumber Chips

Over salad or just like that, cucumbers are so much healthy. Also, it gives you enough vitamins, manganese, potassium, and magnesium. With less than 2g carb in a serving, you can make this one ideal snack for you, every time a cucumber is seen lying in the refrigerator.

All you will need to do is exactly what you do for a salad, slice ‘em up!

Method:

Preheat your oven to 170°F

Use a kitchen towel to dry the moisture from over the cucumber

Line the baking sheet with parchment paper and place the cucumber slices over it

Bake them low & slow for 3 hours

Kale Chips

A green leafy vegetable like kale is majorly known for its anti-viral, anti-inflammatory and anti-bacterial properties that help the body defeat many diseases. Kale makes great salads and are pretty loved by many. Also, it’s ideal on a keto-list because it provides only 2g carbs and less than 1g fat in a serving of one cup.

It is low on carb. Hence, it is one amazing veggie to add in the list of chips. Try making these at home and start munching already!

Method:

Preheat your oven to 350°F

Line the baking sheet with parchment paper and keep aside

Remove thick stems from the leaves and tear the leaves into a size that you like

Bake them for about 10-15 minutes, till the edges of the leaves turn brown and look crunchy enough. Don’t burn them

These were quick and easily available recipes for you to make amazing keto-friendly chips, from the available items in your kitchen. Below we will be sharing more recipes on how to make incredible keto-chips. Some you’ll love to try right away.

Keto Tortilla Chips

Contrary to the above statement, we would like to add tortilla to this list. No, this is going to be a keto-friendly tortilla recipe, so you won’t feel bad about eating them.

These chips are going to taste just like your favorite tortilla chips but will be gluten-free and low-carb; plus, no wheat and no corns.

Ingredients:

2 cups of Mozzarella cheese (shredded)

Two tbsp psyllium husk

¾ cup of Almond flour (powdered)

Salt (as per your liking)

¼ tsp onion powder (optional)

¼ tsp garlic powder (optional)

¼ tsp paprika (optional)

Method:

Heat your oven to 356°F

Take a non-stick saucepan and gently heat the cheese, while stirring constantly

Mix almond flour, spices, psyllium husk, and salt in the melted cheese and stir for a dough like the combination, and then knead it until it’s smooth

Dice the dough into two balls and roll them as thin as possible, between two sheets of parchment paper to avoid sticking on the rolling pin

Use a pizza cutter to cut-out triangle shaped of this flattened dough and spread them over the baking sheet, with enough space for them to stay untouched from each other

Bake these for about 8 minutes or till the edges turn brown (also, the thickness of the tortilla chips will decide how much time you’ll need to bake them)

You have your bowl of freshly baked home-made tortilla chips. Devour!

Almond Butter Cabbage Chips

Another great ingredient for a keto-salad, cucumber makes it to the list without an effort. With just about 5g of net carb and almost zero fat, this leafy veggie is apt to include in anything you want.

The kale recipe was simple and had not much to experiment with. However, you can try adding almond butter as a twist to the keto-chips’ idea. Also, this recipe will make a lot of chips, so you can store them in the refrigerator and munch on them later, or even share (if you can).

Ingredients:

900g Cabbage (cut into pieces)

Four tbsp Almond butter

One tbsp Coconut amino

Four tbsp Avocado oil

One tbsp Fish sauce

Two tbsp Hemp seeds

Method:

Keeping the cabbage aside, mix everything else in a large bowl

Whip it to form a nice and smooth paste (you can add water to the mixture if you think it’s too thick, but make sure to keep the pasty texture intact)

Take the cabbage leaves and coat them with the paste thoroughly

Keep them in the dehydrator for at least 6 hours at 145°F. These should be dry and crispy by then

You can store these chips in an airtight container and consume them within three days

Cinnamon Coconut Chips

While leafy veggies make great chips (as you’ve already read), coconut is not stepping back either. With the natural richness that coconut carries, cinnamon just adds to the flavor taking the nutty delight to another level.

Coconut chips are wonderful healthy snacks for keto-dieter, and even those who aren’t won’t deny taking a bite… no, several bites in fact. However, the carb content could be a little on the higher side, therefore, making sure not to overeat is recommended.

Making these amazing cinnamon coconut chips is super easy and consumes only about 5 minutes!

Ingredients:

1 and ½ cups of Coconut flakes

One tsp Cinnamon

Method:

Preheat your oven to 325°F

Take a baking sheet and spread the coconut flakes. Sprinkle the cinnamon powder over the flakes

Place the sheet in the oven and bake it for 5 minutes, turning them upside down occasionally, so they don’t burn and bake thoroughly

Once they look golden brown in color, remove it and let it cool

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Though keto-chips might not replace the taste of those nicely packed potato chips or the tortilla chips, yet, you are never going to regret consuming them. And above that, you’ll find so many recipes to try for a new keto-chips’ idea.

People share new ways of making keto-meals or snacks interesting, because of the limited options available for the dieters, and you’ll never get bored of trying them too.

If you’re worrying about more options for a snack while on a keto-diet, worry not, you have several ways of making your snacks faultlessly ketogenic, and tasty too.

For instance, Fat-bombs that you can create yourself at home using either peanut or almond butter. Then we have Pork rinds for non-vegetarians, that is made of pork skin; Low carb tuna pickle, Guacamole as dips, Canned Sardines, Low carb onion rings, Peanut butter barks, Keto mug bread, Zucchini chips, Chia Seed puddings, Mixed nuts, Beef Jerky, Pumpkin seeds, and many, many more.

If you have forgotten eggs, let’s remind you that boiled eggs too make amazing snacks. Just boil them in the morning and eat them whenever you feel the pangs hitting in, or whenever you are bored. They are easily available, cheap and generally in the kitchen stock as well.

What more do you need?

If you want more variation, try checking out delicious recipes online. Make the most of your keto-diet program.

Happy munching!

References

https://jamanetwork.com/journals/jama/fullarticle/195554?utm_source=TrendMD&utm_medium=cpc&utm_campaign=J_Am_Med_TrendMD_1

https://academic.oup.com/aje/article-abstract/122/1/27/110405

https://www.peta.org/living/food/vegan-keto-tips-recipes/

https://asweetlife.org/why-i-chose-a-ketogenic-diet-for-diabetes-management/

https://wellandwealthy.org/easy-keto-recipes/

https://annals.org/aim/fullarticle/717451

https://alldayidreamaboutfood.com

https://www.fatforweightloss.com.au/recipe/peanut-butter-cookies/

https://whatmollymade.com/peanut-butter-fat-bombs/

https://www.ruled.me/peanut-butter-pancakes/

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Keto Breakfast

Keto Breakfast

Waking up every morning and not having enough time for breakfast? Or thinking of grabbing a quick meal from a food-joint that falls on the way? No. That doesn’t fit in.

  Breakfast is said to be the most crucial meal of the day especially for people who are undergoing Ketosis. Reason being, it starts with breaking the fast you were on, the entire night post dinner. Skipping a meal so important is equal to starving yourself, just because you don’t have time. While doing so, you keep your body from utilizing the morning energy, and then slug away later throughout the day, craving for more calories.

Why is it Important to Avoid Missing Your Breakfast?

Here are few valid reasons to consider before depriving your body from the most important meal of the day:

Kick-Starting the Day

Our body understands a simple logic about energy; it can produce it only when it receives food! When you wake up in the morning, after all the routine-bound activities, the next thing to do is eat! Eating breakfast lets the body retain the goodness inside and produce energy to jumpstart the day. The first meal of the day needs to be healthy, even if you prefer it to be light and easy. You are going to consume something after so many hours, so it needs to be decent!

Appetite Supervision

Now imagine not eating in the morning or say just after an hour of waking up. You are out of your house for work or college and then suddenly, the next hour you start feeling hungry and you don’t really find a healthy spot to grab a meal. What do you do? You’ll simply take whatever is available; from snack bars to muffins or sandwiches to burgers. So, you are only stacking calories inside your body. Nope; that’s not good for you.

Mood Lift

Are you cranky in the morning at times? Do you feel like nobody should talk to you, at least for few hours? You might say, you aren’t accustomed to waking up early, and this one day is terrible. But honestly, try eating a healthy breakfast within an hour of waking up and see yourself being jolly throughout the day (of course unless you have reasons to be grumpy)!

Focused

When you skip a meal, you a bound to start feeling hungry. Whether you want to be reminded of not, your body will do the job just right. If your college or job life starts from 9 am and you have already missed your breakfast, staying away till you can sneak-out for a quick munch can get you thinking about food all the time.

Relieve yourself from that misery and just eat!

  For a person who is following a Keto-Diet, adhering to certain food related rules, is essential. Morning breakfast being one from the book of rules, skipping it, is never a great idea.

  If you can provide your body with fuel on time, it will not crave for anything that is not in your Keto-diet list. But, missing on breakfast might lead to unnecessary craving, for sweet or starchy items.

Eating a Healthy Breakfast – Keto-Diet

A Keto-diet comprises of a low-carb diet plan, encouraging the body to burn fat using the fat that is being consumed. Lowering carb intake for a long time will change the way a body works. In due course, the glycogen level becomes less in the body, helping the liver to produce ketones (made up of our body fat) for energy.

  While on a keto-diet, it’s important to make sure you aren’t skipping your breakfast. And, eating healthy, with low-carb and high-fat is a prime motive. But have you ever heard of the bullet-proof coffee? Yes, we are having something as such for your morning menu. If you are bored of eating the same things every morning with little variation, try this bullet-proof coffee to jumpstart your keto-day.

What is a Bullet-proof Coffee?

What if we told you that this coffee is an ideal way to start a day, bringing in more energy to you, keeping you focused throughout the day and helping your brain to function quite effectively? You’d be more curious.

  The ingredient to this mug of coffee is very simple and easily available – Coffee, Coconut oil, and Butter. You might want to add in keto-friendly sweetener, if you really want. The amount of fat that it pushes down your body keeps you feeling full for many hours.

  The ideal way to make a mug full of bullet-proof coffee is by brewing the coffee first, straining it, and then blending it in high-speed along with butter and coconut oil.

If you are a non-keto dieter

You might be struggling with weight or fat loss and have tried many things to work on that. We suggest you make your breakfast healthier and include dietary-fat to keep your metabolism active.

  Keeping your carb intake low in the morning will allow your body to use fat for quick energy that it needs. You can compensate the carbs later in the day.

What can you eat?

Mornings for a non-keto dieter can be filled with Fresh Veggies, Fish with high-fat content, Eggs, Nuts that are rich in omega 3, Avocados and even full-fat Yoghurt.

What Can I Eat for Breakfast on a Keto Diet?

Running short of ideas to make your meals interesting is a drag. We know that. So, here are few recipes that will help you fill your belly and at the same time keep you full for a long time.

Ground Beef and Cauliflower

One decent plate of something you can rely on for a quick breakfast.

Ingredients:

1 Cauliflower (small head, grated)

4 Eggs (large)

450g ground Beef

½ Onion (finely chopped)

2 cloves of Garlic (finely chopped)

½ tsp. Black pepper (fresh crushed)

1 tbsp. Coconut sauce

1 tsp. Fish Sauce

1 tsp. Cumin (ground)

4 Jalapeno (sliced)

¼ cup of Sunflower seeds’ butter

½ Avocado (ripe and diced)

1 tbsp. of Apple cider

1 tbsp. Parsley (finely chopped)

½ cup of water

1 tsp. Salt (Himalayan)

½ cup Mayo

2 tbsp. Clarified Butter

½ cup of Water

Method:

Use a heavy skillet and heat it over the stove on medium-high. When it’s hot, add the clarified butter to the skillet

Add onion, garlic and jalapeno, and soften them by cooking for about 2-3 minutes

Next, add the ground beef along with salt and pepper for seasoning. Cook this till the beef turns brown in colour.

Reduce the flame and add cauliflower. Keep stirring and cooking for about another 2-3 minutes

Meanwhile, whisk the sunflower seed butter, fish sauce, coconut sauce, cumin, mayo and water, well enough to create a nice consistency

Pour this over the cooking skillet and mix well. Cook it for another 4-5 minutes. Then, turn off the stove and keep the skillet aside

Make some space over the meat mixture, and crack each egg inside the spaces

Once done, broil the skillet in the over for at least 8 minutes

By that time, you can mix the apple cider with mayo and pour it over the skillet when out

Lastly, garnish it with the parsley and avocado before spooning it out on your plate.

Broccoli Muffins

Wondering how did muffin make it to this breakfast list? Well you see, there is more to a keto-breakfast than just the normal book you are holding on to. Here is a delicious mould of broccoli muffin, with only about 5g carbs! Too good to accept that it’s for real.

Ingredients:

1 cup of broccoli (finely chopped)

2 cups of Almond flour

2 Eggs (large)

1 cup almond milk (unsweetened)

2 tsp. Yeast (nutritional)

1 tsp. baking powder

2 tsp. Clarified butter

½ tsp. Salt (sea salt preferably)

Method:

Preheat your oven to 350°F, and start greasing your muffin plate

Combine rest all ingredients in a mixing bowl, well enough

Carefully scoop out the mixture and place it one by one in the muffin digs

Place it in the oven and bake these for about 30 minutes

You can check the muffin by inserting a toothpick. If it comes out clean, your muffins are ready to eat.

Avocado and Salmon

Avocados and Salmons are great fat alternatives. Getting to combine both for a morning breakfast will be a treat. Just grab them, from your refrigerator and make a plate in no time at all; honestly, it barely takes 5 minutes.

Ingredients:

1 Avocado (ripe)

60g Salmon (smoked)

1 Lemon (juice)

30g Goat cheese (soft)

1/3 tsp. salt (sea)

2 tbsp. Extra virgin Olive oil

Method:

Cut the Avocado and de-seed it. Keep it aside

Coarsely grind the rest in a food processor and stuff the hollow in the avocado with this mix

Can I Eat Oatmeal on a Keto Diet?

For people who were used to making a small bowl of porridge for their morning breakfast, skipping Oats is a turn-off. Oatmeal is high in carb and cannot fit in the Keto-diet that one is following. However, a low-carb oatmeal is what people are switching to these days. And what more can you ask for, when it saves you so much time in the morning.

  This easy recipe will make you happy about the fact that you won’t miss eating porridge anymore!

Ingredients:

1 cup of Almond milk (unsweetened)

1 tsp. of Flax-meal

1 tbsp. of Coconut-flakes

1 tbsp. of Chia-seeds

½ cup of Hemp-hearts

1 tsp. of Cinnamon (powder)

1 tbsp. Coconut oil with added low-calorie sweetener

Ingredients:

Take a sauce pan and combine everything together. And then, mix well

Put it on stove and keep stirring occasionally on simmer

Once done, keep it aside for some time and then garnish with your choice of nuts or berries

With this recipe in your breakfast menu, you’ll consume about 44g Fat and 17g carbohydrates.

How about Eggs?

They are cheap and easily available item and are healthy after all. Before you buy an egg, check if these are cage-farmed or organic ones.

What’s the difference?

Unlike the organic ones, caged chickens go through a pathetic living condition and are injected with hormones to promote fast growth. These aren’t as healthy as the organic eggs.

  If you can find organic eggs, there is nothing better than these little powerhouses for a morning start-up.

Top Low-Carb Egg Breakfasts

Here are few more recipes for you using eggs. These are easy, hassle-free and low-carb (majorly), so there is no way you are compromising on the taste.

Breakfast Eggs

As easy as it sounds, making breakfast eggs is cake walk.

Ingredients:

3 Eggs (large)

1 tbsp. of Butter

1 tbsp. of Coconut oil

Method:

On a frying pan, add the coconut oil

Once it heats, crack the eggs and let it cook for about 2 minutes

Add butter over this and cook as per your liking

Bacon and Eggs

If you’re up early and want to make a nice full-place breakfast, try the Bacon and eggs recipe that serves two people. It won’t take a lot of time though; however, you might think that anything that requires cooking is not helpful in the morning. But when you know that you’ll save so many hunger pangs and cravings throughout the day, you might give this a second thought.

Ingredients:

140g Bacon

4 Eggs (large)

2 Avocados (de-seeded)

1 Bell Pepper (green preferably)

2 tbsp. Walnut (cracked)

2 tbsp. Butter (for frying)

1 tbsp. Spring onions (finely chopped)

26g Lettuce (arugula) – for serving

2 tbsp. Olive Oil – For serving

Method:

Add butter to the pan on medium heat, and then fry the bacon. Once done, take them off and keep aside

In the same oil and bacon fat, fry the eggs over medium to low flame

Prepare a nice plate with all the ingredients as per you liking

You can drizzle any remaining fat from the pan over your plate

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Baked Eggs

This is one perfect breakfast for anyone who would love to eat less variety in a plate but would also want a little more than just eggs. Moreover, it’s totally baked, so you won’t even have to spend a lot of time making it; plus, you can utilize your left-over meat too!

  Just turn your oven On and, go do your stuff. You’ll have your breakfast ready in 15 minutes!

Ingredients:

85g Beef (ground; pork or lamb too would work just fine)

2 Eggs (large)

56g Cheese (as per your keto-list – shredded)

Method:

When you have everything ready, preheat your oven to 400°F

Prepare a baking dish by spreading the ground beef. Make some holes for the eggs to sit, and then crack them into those holes

Grate the cheese over the mixture

Plate the baking plate in the oven for about 15 minutes

Keep it aside to cool and then serve with anything you want

Egg and Spinach Frittata

This one recipe is to go gaga over. The amazing blend of spinach, eggs, veggies and bacon looks like a small world in a plate. Here is an easy recipe for you to try out for your Keto-Breakfast.

Ingredients:

35g Bacon (diced)

56g Spinach (fresh)

2 Eggs (large)

35g Cheese (shredded)

½ tbsp. of Butter (for frying)

¼ cup of Whipped cream (heavy)

Salt and Pepper to taste

Ingredients:

Preheat your oven to 350°F

Put a put on the stove and fry the bacon in butter until you see a crispy texture. Add the Spinach and let it lose water. Take it off the stove and keep this aside

Grease a baking dish. Put both eggs and cream in a bowl and whisk nicely, then pour it into the dish

Add the spinach and bacon as well over this and place it inside the oven. Let this bake for 20-25 minutes, till you see a golden-brown colour on the top of the frittata

With the given recipes, you have much to add in your breakfast menu now. Check out more from the share recipes and discover new ways of making your first meals of the day, interesting. Skipping it is not going to be an option anymore, given the time you’ll need to prepare a plate.

  At least making yourself a delicious mug-filled bullet-proof coffee and carrying it along with you, sipping while on your way, is an add on. Don’t forget that!

References

https://www.dietdoctor.com/low-carb/recipes

https://blog.bulletproof.com/keto-breakfast-recipes-easy-1c2b2g3c/

https://blog.paleohacks.com/keto-breakfast-recipes/

https://www.kidneyinternational-online.org/article/S0085-2538(15)57836-8/abstract

https://europepmc.org/abstract/med/9265974

https://annals.org/aim/fullarticle/717451

http://pediatrics.aappublications.org/content/102/6/1358.short

https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1528-1157.1992.tb01770.x

https://onlinelibrary.wiley.com/doi/full/10.1002/ana.20062

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Keto Peanut Butter: How Do You Take It?

Keto Peanut Butter: How Do You Take It?

We all can be honest about the guilty pleasure we hide deep down for the love of Peanut butter and alike. Over a loaf of bread or a cookie, a spoonful straight inside the mouth, or dipped finger for a quick splurge; this buttery spread makes you totally dazzled every time you try it differently.

Also, for people seeking protein for a reason would never miss on this little bottle. Gym trainers generally recommend their clients to include peanut butter in their diet, because it does not only provide protein but also fills you with high-fat. And given the taste of it, no one would ever say No to a treat as such. If you are new to the peanut butter world and have only limited understanding of it, here is a small piece information we’d like to share first before taking you further.

What is Peanut Butter?

Peanut butter is nothing but the little nuts being roasted and ground into a paste and are considered as an unprocessed food.

With so many brands selling bottles and bottle of Peanut butter every year, one can easily get distracted and end up buying one without noticing the ingredients. However, if you carefully go through the list, you would see that it includes added sugar, trans fat and vegetable oils. This in the future can cause several heath issues counting heart diseases as one.

What do you do then?

Well, don’t lose hope here. If you are willing to spend a little time on creating this amazing butter yourself at home, you’re going to save so many unnecessary ingredients and some money too!

All you would need is Peanuts and a blender (salt is optional).

Method:

Roast your peanut in a preheat oven (to 350°F) for 10 minutes until light golden and oily on the top. Put them in a food processor and run it till it reaches a consistency of your liking, while checking on it every 10 seconds so that you don’t loose the chunky texture (if that’s how you like it).

There, you have your very own, home-made peanut butter.

Benefits of Eating Peanut Butter in a Keto Diet

If you are wondering about peanut butter fitting in your ketogenic-diet, here are few benefits that might give you a fair idea.

1. High-Fat:

One major requirement for someone on a keto-diet would be pushing down fat in the body, and peanut butter does exactly that. This high-fat product contains 50% fat in it, which is a great keep.

2. Low-Carb:

Though we wouldn’t really consider having peanut butter in the low-carb book with about 14g net carb in 100g serving, yet, it makes it to the list with other components that deserves a thought. The butter is high in fat and fiber, and is low in glycemic index.

3. Protein Content:

Like we mentioned before, peanut butter is high in fat and protein. Though it does not cover the entire protein source, but 25g in 100g serving is not bad at all!

4. Highly Nutritious:

Peanut butter is said to have good amount of nutrients such as vitamins and minerals along with important antioxidants.

Can You Eat Peanut Butter on Keto?

When we talk about a Keto-diet, we generally have a list of can and cannot eats to refer from. Every little thing we include in the diet is never too perfect. In fact, there are a lot of food items that needs a second thought, though we are confident about including them in the list.

Peanut butter however, seems kind of safe to be included in the diet. Reason being, peanut butter is not eaten alone as a food and is generally preferred on something you are planning to eat. And, every two tablespoon of the butter gives you 16g fat and about 4g net carbohydrates. That is a safe amount to go for, without worrying about exceeding the carb content in your meal.

Should you worry about intake anyway?

This totally depends on the serving you are planning to indulge in, the kind of peanut butter you are scooping on your plate and how many days are you including it in your diet.

As mentioned earlier, the contents in the peanut butter (you buy from the market) might make the taste a little ahead of the unprocessed ones, however, you might want to jump to the home-made ones if you know the aftereffects of it.

The hydrogenated oils and trans fat included in the peanut butter these days, can increase the risk of many illness, ranging from heart disease, increased cholesterol to even cancer, if consumed for a long time, honestly. Having said that, one on keto-diet needs to understand the difference between artificial trans fat, polyunsaturated fats and healthy fats.

Also, here is one more warning, which goes through all the recipes that has peanuts. If you are allergic, please give it a pass.

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Is Peanut Butter High in Carbs?

Now that we know the goodness of peanut butter, we might believe that there cannot be much bad in it which is partially correct. Boosting your energy and metabolism for a proper weight you are desiring, peanut butter allures you into taking it in the keto-diet, however, one needs to know if it is actually keto-friendly or not.

  With the amazing taste it carries, peanut butter is too good to limit it to just two spoons. Just a spoon more won’t hurt – is what you would think every time you scoop from a bottle. But beware! That extra spoon you give in to, will bring along calories that won’t really suit your ketogenic-diet. And like we say, anything in moderation is the best way to go about it.

Feeling sad about it?

Okay, what if we toldyou that you can keep a check on your intake for the day and add in that extra spoon you’ve been drooling over? That is only possible if you can keep that extra spoon aside for the day and indulge later when you have room for more calorie, but within the recommended scale. What better than being able to have your favorite peanut butter in two meals!

  Peanut butter also comes with aflatoxin (can also cause cancer) and agglutinin, and can affect your health ruthlessly if consumed for a long time frequently.Therefore, a lot of professionals and health experts don’t like including peanut butter in the Ketogenic-diet in the list.

What is the Best Peanut Butter for Keto Diet?

Peanuts are generally not recommended in the Keto-diet, though they claim to be high in fat. But, controverting that, peanut butter makes amazing smoothies and quick snacks with healthy fats to offer (if home-made or unprocessed). So, how do we exclude it from the diet plan?

  To support the above, peanut butter also carries adequate magnesium to help the dieters from suffering the much feared ‘keto-flu’.

Keto Recipes with Peanut Butter

This amazing butter is one good way to start your morning or relax for a snack in the evening, and if taken in moderation, will provide you with much more than you were thinking. Allow us to reveal one more amazing fact – you don’t need to take a spoon every time you want to use your peanut butter over a food. In fact you can make a recipe out of it and eat as a meal as well. We have few recipes for you to try out if you haven’t heard of them yet. These will give you a nice peanut butter feel and fat content too!

Peanut Butter Pancakes:

Love pancakes? Most of us do, and some of us don’t. Never mind, we are going to try something different from the shared recipes, that will make your keto-diet look so, non-keto types. Also, feeding this to your family members who aren’t dieting will save you time from making two types of breakfasts.

This recipe is going to include flaxseed, but honestly, that needn’t be worried about. The taste doesn’t even come barging in your mouth against the peanut.

Ingredients:

2 tbsp. of Peanut butter

2 Eggs (large)

4 tbsp. flaxseed

4 tbsp. whipped cream (heavy)

2 tbsp. Maple syrup (optional)

1 tbsp. Butter (for cooking)

Method:

Take a bowl and mix everything together

Grease the pan with butter and place it over medium-low flame.

Pour in the batter when the pan is hot

Cook it until the edges turn brown and the surface shows bubbles

Turn it upside down and let the other side cook too for about a minute or so

Top it with butter and It is optional to use maple syrup as well

Low Carb Peanut Butter Cookies:

Being on a Keto-diet, you miss on so many things that you loved before taking up the challenge. And most of all, if you are a cookie-lover, you are expected to feel bad about looking at them every time, and putting it back in the box.

Well, no more!

We have a special recipe that you can add to your book and eat each one, without feeling guilty about it. But yes, remember not to overeat (that’s a tough job), though these cookies contain only about 9g of net carbs in 100g. You definitely need to check your chart.

Ingredients:

¾ cup of Peanut butter (sugar-free)

1 Egg (large)

2/3 cup of Erythritol (powdered)

¼ cup of Butter

½ tsp. Salt

½ tsp. Vanilla extract

Method:

Preheat your oven to 355°F

Mix everything else in a large bowl, well enough for a soft dough

Dice them and roll into balls, sizing of your choice

Use a fork to press the balls slightly, and then use the bottom of a flat to press it for a perfect cookie shape

Bake these for about 15 – 20 minutes, till they are slightly brown

Let it sit on the baking tray till they cool off a bit, else picking them while hot might lead to cracking and breaking

Peanut Butter Fat Bombs:

Before we start off with the recipe sharing, we would like you to know about peanut fat bombs, if you didn’t already.

What are fat bombs?

Fat bombs are commonly intended to serve people who are looking at adding healthier fats and less carbs in their diet (apt for keto). These are little packs of healthy fats, seeds and nuts.

Generally, fat bombs are frozen to create either mini-muffins or sticks as a snack, to provide energy when you get those hunger pangs, or even during the day. And since these are quite low in carbs, they fit very well in the Keto-diet.

Peanut butter fat bombs can be stored in the freezer longer than 5-6 days, so you can keep them as a rescuer when you seriously need something to kill your cravings. Also, this recipe is not going to take more than 5 minutes!

Ingredients:

2/3 cup of unroasted Peanut butter (sugar-free)

½ cup of Solid Coconut oil

1 tsp. Cinnamon (ground to powder)

¼ tsp. Salt (sea)

1 tbsp. Maple syrup

2 tsp. Vanilla extract

Sea salt (coarse for topping)

Dark Chocolate (optional)

Method:

Use paper liners over the muffin tins

Take a large bowl to combine the raw peanut butter and solid coconut oil and microwave occasionally to mix and and melt it completely

To this, add cinnamon, salt, vanilla extract and the maple syrup, and whisk it until you know its well combined

Evenly distribute the paste into the muffin tins and sprinkle the sea salt you kept aside

Freeze them for about an hour or more and then take them out. Using grated dark chocolate over these is optional

Keto Peanut Butter Mousse:

Now here a bonus recipe for you, that you might have never thought of considering in the first go, given the name – Peanut butter mousse!

This cup of low-carb, gluten free dessert is going to make you thank the creator. It takes only 5 minutes to prepare it and what more would you want, when you have a dessert, though you’re on a Ketogenic-diet.

  We think our love for desserts die right when we know we need to skip it for good; but to be honest, it doesn’t really go off easily. Every time you look at someone enjoying their share of a dessert, you just gulp down, comfort yourself and shake your head. But no more!

  This little dessert is going to give you 30g fat and only 4g carb per serving… Yayy!

Ingredients:

113g Cream cheese

1 tbsp. Peanut butter (sugar-free)

½ cup of Whipping cream (heavy)

½ tsp. Vanilla extract

8-10 drops Stevia extract (for sweetening)

Method:

Take a bowl and whip the cream enough to make it thick, using a hand mixer

Using another bowl, beat the peanut butter, cream cheese, stevia and vanilla extract till it turns creamy and smooth

Add the whipped cream to the above mixture and mix for about one minute till the whole thing turns light and fluffy

There you go, a nice dessert for you to show off whenever you feel down and deprived of sweetness. You can store it in the refrigerator for about a week.

References

https://jamanetwork.com/journals/jama/fullarticle/195554?utm_source=TrendMD&utm_medium=cpc&utm_campaign=J_Am_Med_TrendMD_1

https://academic.oup.com/aje/article-abstract/122/1/27/110405

https://www.peta.org/living/food/vegan-keto-tips-recipes/

https://asweetlife.org/why-i-chose-a-ketogenic-diet-for-diabetes-management/

https://wellandwealthy.org/easy-keto-recipes/

https://annals.org/aim/fullarticle/717451

https://alldayidreamaboutfood.com

https://www.fatforweightloss.com.au/recipe/peanut-butter-cookies/

https://whatmollymade.com/peanut-butter-fat-bombs/

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What is the difference between net carbs and total carbs?

What Is The Difference Between Net Carbs And Total Carbs?

Have you ever noticed why food manufacturers mention the amount of carbs in terms of “net carbs” instead of total carbs on the labels of a product? Earlier, many dieters used to consider both the terms same, and for them, carbs were just ‘carbs’; but eventually they realized that this is not right. Confusing? Isn’t it? Well, let us help you in understand the difference between the two terms. It is important to know especially if you’re following a ketogenic diet or if you live your life by keeping a count of how much calories you consume every day.

All the carbohydrates we take in our diet are converted into the glucose during the process of digestion which later becomes part of our bloodstream. The internal organs decide whether to use the said glucose as an energy source or should they be stored for later use.

What does the Glucose do in our Body?

The glucose is either stored in the form of glycogen (a starch) or fat since the body has limited capacity to store it in glycogen. As the sugar level becomes high in the body, pancreas starts to release insulin in the blood which takes up the excess glucose and stores it as fat. Insulin plays a key role in inhibiting or stimulating the synthesis of fat cells. If you keep insulin level low, it helps to burn the body fat by consuming glucose instead of storing it in the body. For weight management process, blood glucose level should be monitored, but one optimum blood sugar level can’t fix for all as everybody has a different need for carbs.

What are net carbs?

All carbohydrates do not affect the body in the same way. Some simple carbohydrates like starches or sugar are absorbed in the body and make high glycemic index by raising the blood sugar level. This triggers high insulin level to use it or store it while other carbohydrates like fiber found in fruits, vegetables and whole grain absorb slowly in the body and much of it does not digest at all. Also, the largely indigestible carbohydrates are sugar alcohols such as sorbitol, mannitol, xylitol, and other modified alcohols that resemble sugar but have minimal impact on blood sugar levels. So, insulin level remains steady at a low, baseline level. Hence, net carbs are defined as the total amount of carbohydrate minus the dietary fiber count.

What are total carbs?

The calculation of total carbohydrate is simple; just add the fiber with the net carbs. It is important to consider the total carbohydrates on a food product when you are planning to eat a healthy diet.

Impactful vs. Non-Impactful crabs

As the name shows non-impactful carbs have little to no effect on blood sugar level, also known as low glycemic index (GI) carbohydrates such as fiber, sorbitol, glycerol and maltitol and they are considered in low-carb diets. Fiber is thought to be completely indigestible and passes through the body unused while body digests sugar alcohol to a little extent, and they do not impact on blood sugar level, but provide more sustained energy. In keto diet, your majority carbs should be non-impact.

Impactful carbs or high GI carbs are those that have a high effect on blood glucose level are digested rapidly and quickly elevate the blood glucose level. Sweet foods and refined carbohydrates are naturally high on the GI scale and immediate exercise is required on their intake, otherwise, it will be stored as fat. Impactful carbs should be avoided in ketosis. Impact carbs can also be into two basic groups, simple and complex carbs. Simple carbs tend to rapid breakdown while the complex carbs as the name shows are more complex in structure takes a longer time to convert into the glucose.

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Healthy Carbs Balance Guide:

When you heard the word carbohydrate, the first image pops up in your mind may be a bowl of baked potatoes or pasta and a plate of rice. This is the right click but there are many other nutritious foods that are rich in carbs like legumes, fruits as well as in less nutritional value food like biscuits, cake, and candy.

Carbs are one of three macronutrients that are important to your health for the number of reasons. It is the richest form of energy in the form of calories as 1 gram of carbohydrates consists of 4 calories. About 50 to 60 percent of total daily calories should gain from carbohydrates. The carbohydrate intake of a person directly relates to its calorie needs that depend on many factors.

Height

Current weight and weight history

Physical activity

Food habits and daily schedule

Blood lipid levels

Blood glucose level

  The SACN reported in its carbohydrate and health report that 50 percent of your calorie intake should come from carbohydrates and should not consume greater than 5% of dietary energy from free sugars or sweetened beverages.

For healthy balance carb diet:

Choose basmati rice, pasta or noodles can be a good option but do not add frozen chips into it.

Choose whole meal for roti and add dhal (lentils) in your meals.

Instead of old potatoes try new potatoes or sweet potatoes for a change.

Use pumpernickel or rye bread instead of white bread.

For breakfast, try porridge, natural muesli, wholegrain, and cereals. Avoid cornflakes or puffed rice cereal

How many carbs are allowed in a keto diet?

People with type2 diabetes or willingness to lose weight will be likely to find the best results on keto diet or keeping carbs very low. To start, they may experience some keto side effects like keto flu until their body is adapted to burning fat but people with good insulin sensitivity and less weight are unlikely to experience any side effects.

For most people, keeping total carbs below 35g and net carbs less than 35g are ideal and they will get them into deep ketosis about a week.

Summary

The decision on whether to choose total or net carbs should be based solely on the goals you wish to attain and your overall health. So, you should know how macronutrients affect the human body and make personal adjustments to all types of carbohydrates, such as starch, fiber, and sugar alcohols to achieve your goals. The term "net carbs" does not have any legal definition, recommended by the FDA or the American Diabetes Association. When you see this term on a label, you should read all nutrition facts and ingredients list on the label for complete information. Do not count carbs, if you are not on intensive insulin management, but if you are on intensive insulin management, you should count carbs, and manage your diabetes with carb-to-insulin ratios.

References

https://www.ncbi.nlm.nih.gov/pubmed/20573797

https://www.nature.com/articles/ejcn201390

http://citeseerx.ist.psu.edu/viewdoc/downloa...

https://jamanetwork.com/journals/jama/fullar...

https://www.ncbi.nlm.nih.gov/pubmedhealth/PM...

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Low Carb High Fat Keto Approved Foods

Low Carb High Fat Keto Approved Foods

An Introduction to The Ketogenic Diet

The Ketogenic diet is a diet that is rising in popularity due to its reputation for weight loss success among those that follow it strictly. Originally, this diet was made popular by its success in treating children with epilepsy. The Ketogenic diet is known for its role in boosting brain function, which is part of the reason it is used to treat epilepsy. When you eat a Ketogenic diet, your body enters what is called “ketosis”. This state of ketosis leads to a decrease in the frequency of seizures among the epileptic.

Benefits of Keto

Though the Ketogenic diet is extremely relevant to the medical community for its seizure-treating qualities, that’s not the only great thing about Keto. It has also become a popular diet for those looking to lose weight and gain numerous other health benefits that come as you adapt your body to function on a Ketogenic diet. Among these are decreased risk for numerous diseases and increased muscle growth, endurance, and weight loss. The Ketogenic diet has been taking the world by storm, but it can be a little bit of a tricky subject to navigate.

  The Ketogenic diet requires constant monitoring of what you eat and what nutrients are going into your body. It is through this understanding of the composition of your food that you are to make changes to allow your body to enter ketosis. With the heightened awareness of what goes into your body also comes more caution and attention that leads to an overall healthier lifestyle and body function. Though the benefits are undeniable, people have trouble understanding exactly what is happening in your body when you are on a Ketogenic diet and how it benefits you directly and indirectly.

The Concept of Keto

The entire idea of the Ketogenic diet is to reduce the amount of carbohydrates that you take in to your body. This is the beginning of the diet and the basic concept for the shift in the way you eat. When you consume carbohydrates in a regular diet, your body converts those carbs into glucose to be transported throughout the body and used for energy. The glucose is very important in fueling the brain as well as several other areas of the body.

  Your body typically likes carbohydrates because they are easy to break down and become excellent, plentiful sources of energy that your body can draw upon any time it needs energy. While carbohydrates are liked by the body for their energy efficiency, doctors lately have been coming to a less favorable conclusion about carbohydrates—that we should be eating less.

All About Carbohydrates

Carbohydrates, while great sources for energy, have turned out to be a bit of a menace in the Western diet. We may have outdone ourselves and started consuming too many of the energy-packed Macro. This diet has led us to overeat too much energy that is getting stored as fat. There are many doctors that believe carbohydrates are the main source for our current obesity problem. Dr. Robert Atkins, the creator of the Atkins diet, is one of carbohydrates’ biggest critics.

Philosophy of Low-Carb Diets

Atkins says that carbohydrates have become too central to our American diet and the overconsumption of carbohydrates is causing us to become more and more obese as our body opts to burn carbohydrates, the easiest source of energy that it can find. This may not be as big of a problem is everyone in America got adequate exercise, but unfortunately exercise is not made as much of a priority as it ought to be with busy schedules and hectic lives.

  It’s precisely because of this hectic lifestyle that a lot of people have chosen to pursue weight loss through a dieting plan rather than traditional exercise. The most common destination are low-carb diets like the Ketogenic diet. The Ketogenic diet offers a new way for the dieter to have complete control over the Macros they eat and still experience weight loss no matter their activity level.

  The Ketogenic diet tells us that in order to achieve weight loss, we can eat less carbohydrates. By eating less carbs, you are depriving your body of an easy, on-hand energy source that is very plentiful in your diet. In the absence of carbs, your body opts for the next best sources of energy: fats. When there are no carbs, your body will draw upon stored energy like body fat to fuel the processes that it needs to. It’s because of this natural adaptation that low-carb diets can help you lose weight.

  As you can surely guess, the Ketogenic diet centers around monitoring and reducing your carbohydrate intake and instead focusing on increase your other important Macros. On the Ketogenic diet it’s important to monitor three main Macronutrients: carbs, protein, and fats. By adjusting your intake of these three Macros to the appropriate ratio, you can gain control of your diet and your weight loss.

About Ketosis

When your body doesn’t have access to carbohydrates to use for energy, the body begins to burn your stored fats. This puts your body in a state of ketosis. In ketosis, the liver starts converting your fat into fatty acids and ketone bodies to be used for energy throughout the body. The ketone bodies are spread through the blood stream and used for an alternate source of energy. The brain feels the most benefits from ketosis and as pointed out earlier, ketones being used in the brain can actually lessen the effects of epilepsy.

  Almost half of people with epilepsy who used a Ketogenic diet saw the number of seizures drop by at least 50%. This gives extreme merit to the Ketogenic diet as a treatment for health disorders aside from weight loss benefits.  

  Aside from epilepsy treatment, the Ketogenic diet has dozens of other health benefits. Some of these benefits are felt immediately while others can take place decades down the road. We are only just beginning to uncover the potential of the Ketogenic diet. Everyone from soccer moms to professional athletes is interested in Keto and its revolutionary structure and health benefits.

Keto: A Lifestyle

The first thing that anyone should know about Keto before going on a Ketogenic diet is what exactly it’s going to mean for your everyday eating habits. While very beneficial, the Keto diet comes with costs. Those costs are mainly time and dedication that will both invigorate your enthusiasm for your health and sometimes annoy you. A well-executed Ketogenic diet requires extremely diligent record-keeping and Macro tracking. While this can be time-consuming, it is fortunately not very difficult at all to achieve this and experience actual results.

  There’s an easy way to know how much of each of the three Macros you should be consuming each day. The general rule of thumb is that for your total amount of calories, you should get 60-75% of them from fat, 15-30% from protein, and 5-10% of your calories from carbohydrates. As you’ll notice, the numbers provided are ranges. This is because these numbers can vary based on several factors like your height, weight, and activity levels. The Macro ratio of, for example, a short, obese man who sits all day at a desk will be much different than a tall, athletic woman that does bodybuilding for a living. You should be adjusting your ratio based on what works best for you and your lifestyle/body type.

Indirect Benefits of Keto

A Ketogenic diet is known to help reduce your appetite. Some people struggle with staying on diets due to the appetite that they’ve grown used to and the habit of overeating. A Keto diet that is low in carbs tends to curb hunger and make people feel fuller. This leads to a reduction in the amount of calories that you are eating and a boost in your weight loss.

  At the beginning of a Keto diet, your weight loss will be more rapid. If you can keep the pounds off, this is a huge benefit. The reason for the increased velocity of weight loss on Keto is that a low-carb diet helps to reduce water in the body. As we all know, water is heavy and also can make you feel bloated and heavier than you really are. Purging some of this water weight will bring your weight down significantly and quickly than you would be able to on other diets that are not low-carb.

  When you do lose weight on the Keto diet, it tends to come from the abdominal cavity more than anywhere else. This both helps improve your appearance and general health. This fat that is in your abdominal cavity can be a serious health hazard and has a way of lodging itself between your organs. On a Keto diet you can burn some of this fat off quickly and greatly reduce your risk of heart disease and type II diabetes.

You can also significantly bring down your triglycerides by adopting a Ketogenic diet. High levels of triglycerides are connected to a high risk for heart disease. When you consume a lot of carbs your triglyceride levels tend to be much higher. When you begin to cut carbs out of your diet, your blood triglycerides will see a vast reduction.

  Cholesterol is another area that is positively impacted by the Keto diet. On Keto, you can expect your HDL (good cholesterol) levels to increase and your LDL (bad cholesterol) levels to decrease. This lowers your risk for heart disease and other health conditions. This effect is also felt by your blood sugar and insulin levels. Both of these are regulated by the Keto diet and can reduce your risk for diabetes.

  Finally, Keto is good for the brain. The benefits to people that suffer from Epilepsy are apparent, but it also extends to other conditions. Many neurological disorders can be improved by sticking to a Keto diet. There are now studies being done on the possible benefits to Alzheimer’s and Parkinson’s disease patience. Ketosis is great for the brain and boosts function, memory, and focus as well.

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What Foods Are High in Fat but Low in Carbs?

If you are looking to increase your fat intake but keep your carb intake low to continue enjoying ketosis, we have some tips to help you up your fat intake as well as some high-fat, low-carb Keto-friendly foods that you can enjoy to help you reach all your Keto goals.

  Fat gets a bad rap in the media, but natural fat can actually be very good for you and it’s great on a Ketogenic diet. Foods that are higher in fat will be more filling and make it easier to adhere to your eating restrictions while on Keto. In addition to all this, foods that are high in fat taste better than those that aren’t! Fat enhances the flavor of your dishes and makes you forget you’re eating healthy.

  Before we go into some of the specific high-fat foods that you can include in your Keto diet, we want to give you some general tips to save time and hassle trying to include fat into your diet. The first thing you’ll want to do if you’re trying to increase your fat intake and find high fat foods to include in your diet is stop buying low-fat items. This includes anything that comes in a reduced fat form like peanut butter, milk, sour cream, etc. This is an easy way to include more fat in your diet without changing the items that you’re eating. Your shopping list won’t change, but your Macro intake will!

Tips for Including Fat

Another thing that you can do is start cooking your food with fats. Most commonly, this will take the form of butter. Cooking vegetables, chicken, or other items in butter will give it a great crisp flavor and increase the amount of fat that you’re consuming. This is a very simple adjustment that is easy to make but can be quite effective—and tasty!

  While you’re cooking with butter, you might as well add it as a topping, too! Using fats for flavoring is an easy way to incorporate more high fat items into your diet. Put healthy fats on top of veggies to start experimenting with different flavors and increase your fat intake.

While we’re talking about toppings, we also want to point out that you can add oils, dressings, or sauces to your dishes as well to increase the meal’s fat content easily and also allow you to add a great taste profile to your dish without being worried about the nutrition. You can also add garnishes to your existing dishes to make them higher in fat. Good examples are adding things like cheese, more fruit, meta, seeds, or nuts into your dishes.

  Eating more snacks can increase your fat intake as well. You still want to make sure that you eat healthy but eating fruits or other healthy items that are high in fat will taste good, increase your fat intake, and tie you over until your next tasty Keto meal. If you’re a frequent coffee drinker, you can include fat in your daily coffee, as well. Simply melt butter or put some coconut oil into your coffee can make you feel more full and give you a nice boost of healthy fat.

  Be creative with your desserts! You can include desserts into your diet to increase your daily fat content. As always, you should still be conscientious of what you’re eating and if it could endanger your state of ketosis. Healthy desserts like whipped cream with raspberries are a great option. Use this tip with great care!

High Fat Foods for Your Shopping List

Now that you have some tips for making smaller changes to your diet that will increase your fat intake, you are ready to start looking at specific foods that you can start including in your meal plans. These foods are high in fat and other nutrients but low in carbs to avoid getting you kicked out of ketosis. The list is long, so you should take it step by step and take great care when you are introducing new foods to your diet. Your body is a finely tuned machine on Keto and a wrong move can set you back. But don’t get discouraged! This is all about trial & error and finding out what’s best for your body.

  The first item on our list is eggs. Eggs are healthy, packed of nutrients, and one of the most versatile cooking foods available to us. The yolk of an egg is extremely nutritional and very beneficial to include in a Ketogenic diet. The yolk itself contains thirteen essential vitamins and minerals and can help with eyesight, reduce the size of LDL, make you feel fuller, and regulate blood sugar levels. Eggs are truly a super food and a great way to introduce more fat into your diet while also keeping it Keto-friendly!

Next up we have olives and olive oil. While these two food items are not necessarily centerpieces of a dish, they are definitely valuable additions to a meal plan on a Ketogenic diet. They have a lot of health benefits and it’s very easy to include olive oil into your diet for that extra high fat content. They are also anti-inflammatory by nature which can help alleviate the symptoms of a good deal of diseases.

  If you are looking to add more fat and protein to your diet while keeping the carbs down, meats, poultries and seafood are great things to include in your daily diet. They are a great source of proteins and fats and they even contain essential nutrients that sometimes can’t even be found in fruits and veggies. Vitamin B12 is a good example of this. Healthy meats can positively affect your cholesterol levels as well. For best results, you should enjoy meat somewhat moderately and make an effort to consume meats that are raised responsibly. This is not only a moral issue, but meats that were pasture-raised have been found to contain more nutrients.

  Another great source of fats with low carbs are high fat dairy products. This includes cheese, butter, cream, and more. The fats in these food items also help promote healthy cholesterol levels and can even reduce the risk of heart attack and stroke. You’ll also find protein, vitamins, minerals, and fatty acids in high fat dairy that all carry numerous health benefits. These high fat dairies also promote muscle strength and mass, which is why a lot of active weightlifters love these foods. Cheese is one of the most popular foods in America because of its taste. On the Keto diet, you can eat pretty much as much cheese as you want because while it is high in calories, it is very low in carbs and rich in other helpful vitamins and nutrients. Cheese lovers rejoice!

  Dark chocolate has long been storied to be actually quite a healthy food. Dark chocolate has been found to decrease blood pressure, risk of heart disease, and insulin resistance. It also has tons of antioxidants, courtesy of the cocoa. You can definitely enjoy the benefits of dark chocolate on Keto, but don’t go overboard. It has enough carbs to put you in danger of losing Ketosis time. It’s a great treat for the occasional dessert.

  Last, but not least, we have nuts and seeds. Nuts and seeds are generally seen as healthy on pretty much any diet. Consuming nuts frequently has been linked with reduced risk for heart disease, cancer, depression, obesity, and a bunch of other stuff. It’s also a great source of fiber, which can help you feel fuller for longer and lead to less calories entering your system. This assists in weight loss. Nuts and seeds will give you a nice boost of fats as well as other nutrients that help you along on your path to enhanced nutrition. They’re great add-ons in any dish or just as a quick snack!

How Much Fat Should I Eat on Keto?

It’s recommended that you eat as much fat as the Macro ratio allows. The ideal Ketogenic diet will have 60-75% of your total daily calories coming from high fat foods. So, the amount of fat that you eat will depend on how many calories you are eating each day and what foods you are choosing to consume.

  If you are eating a 2000 calorie diet and you want 75% of your calories to come from fats, you should be getting 1500 of your daily calories from your fatty foods. With that knowledge in mind, you should plan your diet accordingly and structure your food intake in a way that makes sense and allows you to meet all your Macro guidelines as set by the Keto Macro ratio.

Finding A Balance

However, it is important to keep in mind that these are just guidelines. What this is really about is finding a balance that works good for you. If you are gaining weight, you will want to decrease your fat consumption and make adjustments in your diet to reflect the results that you are seeing. It’s also going to vary depending on how active you are, as well.

  To figure out how much fat you should eat on Keto you should try adhering to the Macro ratio guidelines and adjust from there to find optimal success. Keto is a series of trial and error, but once you figure out the best combination for you, it’s smooth sailing until the finish line. It would be a good idea to find a Keto community to join so that you can get advice from your peers and see what other people with the same body type and activity levels did to achieve success.

How Do I Get More Fat In My Keto Diet?

Before making the steps to include more fat in your diet, you should get an understanding of what fats are good on a Keto diet and which fats are bad. Not all fats are created equal and some can contribute to premature death or a large number of diseases. This is part of getting a better understanding of what is going into your body and then optimizing that information to achieve weight loss and general health improvements, which is really what Keto is all about.

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Good Fats

The good fats that are safe to consume are saturated fats, monounsaturated fats, and polyunsaturated fats. These fats are naturally occurring and despite being a “fat”, they can actually have numerous health benefits to both your general health and your Keto journey. Some examples of food that are high in saturated fats are coconut oil, cocoa butter, eggs, butter, cream, palm oil, red meat, lard, tallow, duck fat, and pili nuts. Foods that are high in polyunsaturated fats are fish, olive oil, walnuts, chia seeds, sesame seeds, and flax seeds. Monounsaturated fats are also fine for you to eat and those include olives, olive oil, avocados, lard, duck fat, macadamia nuts, and macadamia nut oil. You should still monitor these items’ nutritional content before including them on your Keto diet.

Bad Fats

Trans fats, on the other hand, are completely different. Trans fats have been chemically changed and are most often found in processed, boxed, and fast foods. They are modified so that they extend the shelf life of the food that contains them. They’ve also been found to raise LDL (bad cholesterol) levels and lower HDL (good cholesterol) levels. Trans fats should be avoided at all costs because they are extremely detrimental to your health.

Now that you know how to tell what fats are good for you and which ones are not, you can start to select foods to include them in your diet. If you are looking to make a subtle increase to your fat intake, you can start including sauces and toppings that are high in fat into your already existing dishes. This can give them a nice taste and boost your high fat intake to just where you need it.

  If you are looking to make more of a drastic increase in your fat intake, you can start rebuilding your daily diet altogether to consist of foods that are naturally high in fat like eggs and fatty meats. This is a more direct approach and requires a little more research and preparation as well. No matter which avenue you pursue to increase the amount of fat in your diet, you should always be cautious and deliberate to make sure that you don’t ruin your ketosis when introducing new things into your diet. When adding fat into your Keto diet, move slowly and add a little at a time so that you can see what the effects are.

Benefits of eating High Fat for Keto

There are numerous health benefits to increased fat and fatty acid consumption on the Ketogenic diet. One of the main benefits as it relates to the Ketogenic diet is that you will be able to fulfill your Macro ratio for the day. Achieving this balance is critical to the success of your Ketogenic diet. If you don’t eat enough fats, fatty acids, or fatty foods, you may be endangering your potential for ketosis and therefore your weight loss. Media has portrayed all fats as being bad for you, but if you consume them the right way within the bounds of the Ketogenic diet, they will help you achieve ketosis and some even make you feel fuller for longer.

  It’s also important to remember to eat the right fats when on Keto or even when you’re not on the Keto diet. Most fatty acids and fats like polyunsaturated, monounsaturated, and saturated fats are good for fulfilling your daily meat intake. The fats that you need to stay away from are trans fats. While some other fats have been linked to long term health benefits when eaten correctly and in moderation, trans fats come from processed foods and are not good at all for you. Trans fats should be avoided at all costs.

  As with all things, fats are great for your diet in moderation. You should consume fats daily in accordance with your Macro ratio and adjust your intake as needed. You now know everything there is to know about fats and fatty acids on Keto.

  Good luck and have fun, Keto community!

References

https://www.epilepsysociety.org.uk/ketogenic-diet

https://www.dietdoctor.com/low-carb/keto

https://healthyeating.sfgate.com/disadvantages-carbohydrates-9951.html

https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001903.pub3/full

https://ketodietapp.com/Blog/page/KetoDiet-Buddy

https://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat#1

https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114

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Are Beans Low Carb and Keto Friendly?

Are Beans Low Carb and Keto Friendly?

Ever wondered whether or not beans are low carb and keto friendly? We will look at it.

What are Beans? What Types are Out There?

It is a widely known fact that beans are a part of the food culture worldwide irrespective of which geographic region of the world they are at. They are a kind of legume and come from leguminous plants. The difference between leguminous plants and other plants is that legumes contain properties that help replenish the soil with nutrients. Thus, they are often planted almost like grass between planting season to replenish the earth.

The two main kinds of beans that are used worldwide are the black beans and the pinto beans. Beans are rich in fiber and proteins. In fact, beans are to the vegetarians what beef probably is to people who consume non-vegetarian food.

They also contain:

vitamins and minerals including vitamin A which is good for your eyes and improves your immune system amongst other things,

thiamine that is beneficial to the nervous system and the heart,

riboflavin which is essential for the growth of the body, niacin which helps reduce cholesterol, folate,

pantothenic acid, calcium which is great for your bones and

dental health, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, magnesium and selenium.

A cup of black beans that are cooked has about 227 calories in them. It also has less than one gram of fat. However, what might catch your attention is that it contains about 25 grams of net carbs which is an absolute no-no when you are in a state of ketosis and taking the keto diet.

Interestingly, the pinto bean which is another common variety of beans contains about 670 calories in one single cup. They also contain about 91 grams of net carb which is equivalent to suicide (in a manner of speaking) when you are going through the keto diet.

When we make a comparison, both types of beans are a strict no-no while in a state of ketosis. Also, beans can also be harmful in the sense that they can be inflammatory and cause digestive problems like stomach ache and many such issues because of certain properties of legumes unless they are really cooked well in a pressure cooker.

What are the Benefits for Different Beans?

However, this is to be noted that not all beans can be excluded from a keto diet. In fact, black soya beans and white kidney beans are definitely keto friendly. Now let us discuss the benefits of consuming beans as part of your diet.

1. It is an excellent source of proteins:

For those who are unaware, beans are one of the best sources of proteins that is plant-based. Beans fall into the category of grass. Certain variations of beans are very low on the calorie intake as well. Thus, it is beneficial to our health.

2. It is very high on nutrients:

Apart from proteins, beans also contain sodium, potassium, folate, zinc, phosphorous and many more types of nutrients that are useful for the growth of our body. These nutrients can help fight against fatigue, irritation, lowering of our appetite, weakness and fluttering in the heart.

3. Acts as a source of antioxidants:

Antioxidants like polyphenols are present in beans which is benefits the immune system for fighting against cancer and physical signs of aging. This is one of the significant benefits of consuming beans.

4. Beneficial to cardiovascular health:

Beans help reduce the levels of cholesterol in the body and therefore is advantageous to the health of the heart. Consumption of beans lower the chances of an individual suffering from a heart attack.

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5. Beans help reduce the chances of causing cancer:

Because of its anti-inflammatory nature and the presence of antioxidants, beans end up reducing the chances of cancer. It ends up destroying cancerous cells in the body.

6. Beans also help increase our metabolism and reduce the risk of diabetes:

Beans contain a lot of fiber and hence is great for burning the glucose in our bodies. These fibers help to increase our metabolism and consumption of beans especially soya beans reduce the risk of diabetes because it helps increase the production of insulin.

7. Prevents the accumulation of fats in the liver:

Accumulation of excess fat in the liver can lead to various diseases in the body since the liver won’t be able to help in the process of digestion anymore. Eating beans will help combat the accumulation of fat in the liver which will work wonders for our body.

8. Helps control your appetite:

Overeating is also not a good thing when it comes to maintaining the health of our body. Beans help control your appetite and leads to better digestion.

How and When Do Beans Fit into a Low Carb or a Ketogenic Diet?

Eden Black Soybeans and white kidney beans are both keto friendly and fit into the low carb or ketogenic diet. A half cup of soybeans has about 120 calories, six grams of fat and one gram of net carb which entirely fit into the category of a keto diet. You can eat them as much as you want without being kicked out of the state of ketosis.

Kidney beans, on the other hand, are high on carbs but can still be consumed in a keto diet. They have about 110 calories, very little fat and 12 grams of net carbs. But it is still okay to consume in a keto diet- in limits.

However, this is applicable only when we follow the standard keto diet or SKD. SKD states that anyone who is undergoing and following the keto diet has to have a high fat intake, a moderate level of protein intake and an inadequate intake of carbs. However, once you get used to the keto diet, and especially if you do something physically active daily or you are an athlete or a sportsperson, you need to consume higher amounts of carb.

There is a different variation of the keto diet called the targeted ketogenic diet or TKD, for people who are physically very active and/or play a sport. This variation of the keto diet allows for greater consumption of carbs going up as high as 80 grams that is an addition of 40 grams more than the standard ketogenic diet. The additional amount can be consumed both before and after your workout so that you do not lose out on your energy requirements.

There is another variation of the keto diet when beans are preferred and can be consumed. This variation is for individuals like professional athletes who have an extremely rigorous workout schedule.

The variation is called the cyclical ketogenic diet or the CKD. This follows the same pattern as the standard ketogenic diet for about five days a week. But the other two days is a period of carb backloading.

What is carb backloading, you may ask?

It is the process in which the period of 24 to 48 hours would be high on the carb and low on fat which helps replenish the levels of glycogen in your body if you are an athlete.

However, if you really want to eat black beans or pinto beans while on a keto diet, please keep a close eye on the consumption of carbs in your diet.

Recipes with Beans that Can Be Consumed while on a Keto Diet.

Now that we have discussed how and when beans can be incorporated in a keto diet, it is time to know a few quick recipes that you can make with beans to fit into your healthy lifestyle.

Keto Three Beans Salad

Net Carb Content: 5 grams only!

Ingredients:

Half a cup of cooked green soya beans with the skin peeled.

A full cup of black soya beans which is to be thoroughly cleaned.

Three cups of green beans that should be diced into smaller sizes.

Fresh lemon juice

Lemon Zest

Salt and pepper as per requirement

A tiny bit of Dijon mustard

Olive oil

Apple cider vinegar

Basil leaves

Method

Add the green beans to a large bowl and pour a cup of water in it. Now, heat this in a microwave. After it is boiled, drain the water from the bowl and put the beans in a bowl of ice water. This should be done for just about a couple of minutes. Now, drain the water again and add the black and green soybeans in the mix. Marinate and mix it well and keep aside.

Now take the lemon juice, the lemon zest, salt and pepper, Dijon mustard, olive oil, apple cider vinegar, and basil leaves and mix them well together. Add this mixture to the beans and mix it thoroughly. The three beans salad is ready to be eaten. You can chill the salad for an hour or so if you want.

Green Bean Fries

Net Carb Content: 2.5 grams

Ingredients:

About 350 grams of green beans.

One egg

Less than one cup of parmesan cheese, grated.

Salt, pepper, paprika, garlic powder as per taste.

Green Bean Fries

Heat the microwave to about 400-degree Fahrenheit and chop the green beans evenly. Now add the grated parmesan cheese with salt, pepper, paprika and garlic powder till they are evenly mixed. Whisk the eggs in a large bowl to make a batter to dip the beans in and coat it with egg wash.

Now cover the beans with the mixture of parmesan cheese and add some more cheese into it. Up next, place the beans on a baking sheet and bake for about ten minutes till the coating of cheese turns golden brown in color. Cool it for a while and then serve it with your choice of dip on the sides.

Easy and straightforward, you see!

Bacon Green Beans

Net carb content: 2 grams

Ingredients:

About 250 grams of green beans.

A few slices of bacon cooked and chopped.

Avocado Oil

Gluten-free tamari sauce

Salt and pepper as per requirement.

Method:

Boil the green beans in water till they are a little soft. Cook the bacon in avocado oil and then chop it into tiny parts. Add the beans in the pan along with the bacon and cook until they are slightly browned and crispy. Now, put tamari sauce, salt, and pepper before mixing them well together and serving it up to eat! Voila!

Green Beans with Lemon and Almonds

Net Carb Content: 6.5 grams

Ingredients:

About 450 grams of green beans with the fibrous ends cut off.

Lemon juice

Salt to taste.

Extra virgin olive oil.

Cloves of garlic that are chopped into thin slices.

Almonds which should be sliced.

Method:

Steam the green beans till they are crisp yet soft that is they are not chewy. While the beans are still warm, put them in a bowl and add the lemon juice as well as the salt. Mix them well together and keep the container away. Now heat a pan and add olive oil in it for cooking. When the oil turns hot, add the almonds, it is always better if the almonds are organic. Now cook the almonds till they are browned. Add the slices of garlic to the mix and cook till it has taken on a beautiful golden-brown color. Now add this mixture to the bowl of beans and mix well. And it is all ready to be served,

Cook and eat your meal in less than half an hour!

Green Bean Casserole

Net Carb Content: 5.8 grams

Ingredients:

Three cups of green beans

Half a cup of onions that are chopped well

Cloves of garlic that are finely chopped

Butter

Heavy cream

About half a cup of chicken stock

Mushrooms

Xanthan gums

Salt and pepper

Pork rinds

Method:

Boil the green beans in a bowl after cutting off the fibrous ends of the beans. Cook it well. Now combine the onions, the garlic, and the mushrooms. Heat up a pan and add a bit of butter. Cook the mixture of onions, garlic, and mushrooms in the butter until they are well done. Now, boil the cream and chicken stock together and let it simmer for about twenty minutes.

Now, put in the xanthan gum in the broth. Wait till the broth becomes more consistent. Now, add the green beans in the sauce until they are covered with it and now move the seeds to a pan. Now add the pork rinds, that should be cut into tiny pieces. Now cook the entire dish for about ten minutes in a microwave and serve it while it is still hot. This dish is a little more time consuming but totally worth it!

If you notice carefully, there are no chili in any of these meals which means that people who cannot eat a lot of spice and thereby chili can also have them. Also, if you like to eat tomatoes, then you can add tomatoes to each of these recipes, but moderately.

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Should Beans Be Avoided?

Now that we have discussed the keto beans let us learn if beans should be avoided while on a keto diet.

It must be noted that when it comes to the consumption of beans, it is essential to see what variety of beans you are consuming. If you eat a lot of pinto beans and black beans, you naturally end up consuming a higher amount of carb. It can end up not letting you stay in a state of ketosis. These types of beans can only be had if you are following the cyclical ketogenic diet or the SKD when you can backload on carbs.

However, there are other varieties of beans like Black Soybeans which can be eaten during a regular course of a keto diet because they have an absolute minimal amount of net carbs in it. Other things like the kidney beans can be eaten as well only if you watch the number of carbs that you eat for the rest of the day.

Therefore, if you want to keep following the keto diet, then you should be very careful about what kind of beans you are eating. Try to gain information about the nutrient content in the different varieties of beans and entirely bypass the ones that contain higher amounts of net carb in them. There are many substitutes of the bean that you can have instead so in case you are unsure; it is always best to stick those options.

Try and figure out a diet chart that will keep your carb limit in check, so that you remain in the state of ketosis for a more extended period for as long as you want.

Do note that your health should always come first. If at any given point you feel uncomfortable with your food, change it to a more traditional diet which will include more carbs. While the keto diet works well for most people, some have had to experience a few adverse effects.

Top Tips to Remember Before Going In for a Keto Diet

If you are consuming any medication before you start following a keto diet, consult your doctor first. Because, there might be a chance, however slight, that you aren’t physically fit to take on a diet that is high on fat like a keto diet.

Often, people who suffer from type 1 and type 2 form of diabetes, are pregnant or at the stage of nursing their new-born baby.

The warning about visiting a doctor is also applicable to people suffering from certain rare conditions that can adversely affect the liver, the kidneys or the pancreas.

Finally, the keto diet is especially not suitable for you if you are suffering from any sort of eating disorder or have recently recovered from it.

Always make sure that you are aware of your health conditions before you decide to take on a drastic dieting step like the keto diet.

References

https://www.sciencedirect.com/science/article/pii/S0026049515003340

https://academic.oup.com/ajcn/article/86/2/276/4633078

https://link.springer.com/article/10.1007/s11883-003-0038-6

https://www.jci.org/articles/view/108519

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Keto Chilli

Keto Chilli

Read about the keto diet but still confused as to what it is? Don’t worry; we can help you out.

The ketogenic diet, popularly known as the keto diet is low carb and high fat-based diet that has been gaining traction in the health and fitness industry as a quickfire way to lose weight without having to starve oneself or deprive oneself of most of their favorite meals.

In the keto diet, a person is required to eat meals that are high on fat with little or no carbohydrates.

What this does is that it leads to a shortage of glucose and sugar in the body which is the basic requirement of the body to generate energy that is needed for its daily functions.

This leads the body to a state of ketosis where the liver ends up forming ketones or ketone bodies to meet up with the energy requirements of the body by burning fat instead of the carb.

The primary goal for anyone who is undertaking the ketogenic diet is to reach the state of ketosis.

The Health Benefits of the Ketogenic Diet

On the health side of things, research shows that the keto diet reduces the risk of diabetes by increasing the levels of insulin in your body. It’s also shown to reduce the symptoms of epilepsy, Parkinson's disease, and even the Alzheimer's disease.

The keto diet can help stop or reduce the growth of tumors that are malignant and can lead to cancer. Therefore, many people who are conscious of their health and want to live a healthy lifestyle are often opting for a high-fat based diet like the keto diet.

In a regular keto diet, you can have all your favorite things in moderation. The only thing you have to make sure is that there are minimal amounts of carb in whatever it is that you are eating. The more fat you consume, the better it is for your body to go into and remain in the state of ketosis because that would mean your body has more fat to burn for your brain to produce and process more energy for its daily workings.

Limitations of the Keto Diet

What we should remember, however, is that too much of anything is wrong. If you ever feel that your body is uncomfortable while it is in the state of ketosis, you should immediately stop the diet and consult a doctor. You can even have cheat days at least once a week so that your body is still able to function well.

Also, more importantly, before beginning a keto diet, or any high-fat based diet, you should always consult your doctor first. This is because many people, especially those who suffer from certain diseases might not be healthy enough to take on a keto diet. Be safe, rather than sorry when it comes to something this closely related to your nutrition and health.

Why Do You Need the Keto Chilli?

However, we are all humans and sometimes have cravings, especially for the spicier things in life. In that case, we can always end up making beef chili. The only catch- it will be keto-friendly beef chili. That way not only will our cravings be sorted but we will also have not skipped out and ruined our whole diet plan.

This keto-friendly chili will also help keep us in the state of ketosis because it is high on fat and has minimal carbs in it. The ingredients used in the meal including the grass-fed ground beef, the onions, the tomatoes and everything else are all keto-friendly, and therefore this meal is a quick and easy fix to all your beef chili cravings- except without the added carbohydrates that can adversely affect your health and fitness.

If losing weight is the primary objective of the keto diet for you, then this keto chili beef is made just for you!

What are the Main Ingredients?

Now that we are talking of the keto chili, what are the ingredients needed to make this recipe? The ingredients are somewhat natural to find at your nearest store. They primarily include about one kilogram of ground beef, half an onion chopped finely, a few cloves of minced garlic as per your personal requirement.

About 30 millilitres of diced tomatoes that can be found in a can along with the liquid is to be used. A few green chilies are also be added along with Worchester sauce and chili powder. Cumin and dried oregano flakes are to be added to the mix to add flavor to the recipe. Also, to be added is sea salt, black pepper, and one bay leaf as per your taste buds.

See, easy and simple to find everything!

What are the Benefits of the Keto Chili?

So, like most other keto meals, the grass-fed beef keto chili also has its own benefits, regarding health, that adds to your meal. In this section, we'll discuss why the keto chili is beneficial to your health.

It Reduces the Chances of a Heart Condition:

The keto chili is beneficial because grass-fed beef has more conjugated linoleic acid (also known as CLA) when compared to regular grain-fed meat.

The presence of polyunsaturated fatty acids in the grass-fed ground beef is that it has anti-carcinogenic properties. It also helps in increasing muscle mass and reduces the risk of cardiac problems!

Grass-fed beef when compared to regular grain-fed beef also helps an individual overcome the levels of cholesterol in their body, and they also have a more significant amount of anti-oxidants like Vitamin E which helps protect the body from significant illness.

It Helps Improve Our Levels of Blood Sugar:

Grass-fed beef contains a lot of healthy fat that helps improve the levels of blood sugar in the body. The presence of conjugated linoleic acid in the grass-fed beef is quite beneficial in improving the levels of insulin in our body which in turn reduces the risk of diabetes.

Unlike Other Food Items, it is Free from Hormone Injections and Antibiotics:

Cows that are grass-fed do not have any sort of hormones or antibiotics injected into them by an external body. That itself is good news to the human body. Grain-fed cows are injected so that they produce more meat and fetch more money during the sale. However, they can be increasingly risky for us and can even be carcinogenic to a certain extent. In fact, excess use of antibiotics on these cows make them resistant to antibiotics and gives rise to bacteria which again is not good for the health of the human body.

When it comes to grass-fed beef, they are proven to be more environment-friendly, and you run a lower chance of contracting food poisoning if you consume the meat of a grass-fed cow. They are also better regarding taste and has good protein content in them. Not to mention, if you eat just one portion of good quality grass-fed chili beef with cheddar cheese, avocado, sour cream and a tiny bit of onions, you won't be able to help yourself from eating more and more.

The Top Keto Chilli Recipe Tips

Now that we know what the benefits of eating keto chili are with a keto diet let us look at how we should end up making the keto chili recipe.

What are the tools that you need to make good keto chili?

Like everything needs the right tools to become good, making the perfect keto chili also requires the ideal tools.

Non-stick Pan:

Extremely important while you are sautéing the onions and the grass-fed ground beef, this is one of the very first tools that is needed if you want to commence cooking keto chili. Also, as to why it is non-stick is so that it does not burn off the beef and the onions at its base and create a stain.

Spatula:

Preferably, made of wood so that it is not conducive to heat, it is a necessary component to sauté your beef and break apart the slab when you want to. A wooden spatula also does not leave any mark on your pan, so you don't need to worry about that!

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Meat Chopper:

Of course, this one is a necessity since the recipe is not about a slap of beef but rather a big chunk of grounded grass-fed beef. Meat choppers are helpful in grounding the beef fine so that it tastes like butter melting on your tongue when you have a bite of the cooked grounded keto chili beef.

Slow Cooker:

How else would you make a slow-cooked keto chili beef if not without using a slow cooker? A slow cooker by that logic is literally the heart and soul of your nicely cooked keto chili beef.

Pressure Cooker:

If you want to cook your keto chili beef faster than the time it will take on a slow cooker because you do not have the time or the patience, you should use a pressure cooker. A good quality pressure cooker will give you a great meal, the same way a slow cooker can but at a much faster face!

Now, that you know about both the ingredients as well as the equipment needs to make a good keto chili beef, there is just one final- and the most essential step of the process left. That is the recipe of how to make a good quality keto chili beef! So, let us just get started!

What is the Recipe for Making Good Keto Chili?

There is two way of making keto chili. One is the slow cooking method, and the other is the pressure-cooking method. Here we will discuss both in detail so that you can end up making the recipe as per your convenience.

The Slow Cooking Method:

Heat a non-stick pan to medium heat and put in the finely diced onions for a few minutes till they are translucent in color. You can also caramelize it as per your own requirement and taste. This should be followed by addition of the minced garlic and cooked unless the smell of garlic permeates the air.

Now add the grass-fed ground beef in the pan and cook well for about ten minutes, sautéing it with the help of a spatula till the beef is nicely browned and slightly cooked.

Now, take the browned grass-fed ground beef from the pan and place in it the slow cooker. Add the tomatoes, the tomato paste, the green chilies, the Worcestershire sauce, the chili powder, cumin, dried oregano flakes, salt, and black pepper into the cooker and keep stirring it till it is mixed and cooked well together. The bay leaf should be then placed in the center. You can even forgo the bay leaf if you don't like it.

Finally, slow cook the ground beef for about 8 hours if you want to simmer it. If you are running low on time, cook it for about four hours at a higher flame. And voila! Your keto chili beef is ready to be served and eaten!

Simple, yet highly effective!

The Pressure-Cooking Method:

The pressure-cooking method is a little different from the slow cooking method, but it is quite easy, just the same!

Choose the ‘Sauté' option on the pressure cooker. Do not close the lid of the pressure cooker at this point. The minced onions are to be added to the pressure cooker and cooked for a few minutes till the color of the onions turns translucent.

You can even caramelize your onions if you like it that way. It all depends on your tastes at the end of the day.

Step 1

Put in the cloves of garlic into the pressure cooker till its fragrance permeates the air.

Step 2

Now you have to add the grass-fed ground beef into the pressure cooker and cook it for about ten minutes, again sautéing it with a spatula till the beef is nicely browned and semi-cooked.

Step 3

Now add the tomatoes, the tomato paste, the green chilies, the Worcestershire sauce, the chili powder, cumin, dried oregano flakes, salt, and black pepper into the pressure cooker and keep stirring it till it is mixed and cooked well together.

Step 4

Add the bay leaf, if you like it in the middle post that. It will be good if you also add a bit of water or broth, in some instances when cooking in a pressure cooker. It adds an extra kick to the flavors.

Step 5

Now it is your turn to shut the lid of the pressure cooker and select the ‘keep warm' button on the cooker to stop the sauté option from going overboard.

Step 6

Choose the "meat/stew” option on the cooker and pressure-cook the ground beef for about thirty to forty minutes until it is well cooked.

Step 7

Wait for the pressure inside the cooker to be released or turn the pressure valve to went and release the pressure more quickly and faster, in case you do not have much time and want to get it done quickly. And, your ground-beef keto chili recipe is all done and ready to be gorged on!

So then, don't keep thinking over it! Get cooking. It is easy, simple and oh-so-tasty!

References

https://www.sciencedirect.com/science/article/pii/S0026049515003340

https://academic.oup.com/ajcn/article/86/2/276/4633078

https://link.springer.com/article/10.1007/s11883-003-0038-6

https://www.jci.org/articles/view/108519

https://asweetlife.org/chile-relleno-chicken-soup/

https://asweetlife.org/low-carb-crockpot-chili/

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1. Step 1

Put in the cloves of garlic into the pressure cooker till its fragrance permeates the air.

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Keto Pizza – Is it Right For You?

Keto Pizza – Is it Right for You?

Are you working up on being a Keto-dieter and struggling to make it to the end result? That’s a regular story these days. It’s so alluring to see normal people eat whatever they can reach their hands on and feel pitiful about the plate you are holding. The variety that comes with a no-dieting plan, is just too good to let go, even if it’s for the sake of weight loss or anything.

  Nothing is worth sacrificing if it cannot fetch you your dream. The dream of losing weight or staying fit is about living with great health habits, because you don’t want to welcome diseases later in life.

The question is, for how long?

Life is not about sacrificing all the time, with no enjoyment or satisfaction. Killing your taste buds and forcing yourself to eat only from the given/recommended list of food items, is like restricting your life to an uncontrollable level.

How?

Just look at the amount of carbohydrates you need to chuck-off your list of food.

  Look at the change in your eating habits you have embraced, though it was difficult;

Look at the resisting power you need to value so much;

Look at what you need to put in there to make a perfect balance of everything required for fats in your body;

  All that you put in there for a Keto-friendly diet, is not very appealing with every meal. It can be demotivating and disheartening at the same time.

The boredom takes a toll when you run out of choices and then start visualizing a beautiful buffet service with scrumptious, unhealthy servings. It becomes even more difficult when your food starts looking dull and everyday seems a drag. It’s like living a day looking at the food being served to others, on the opposite tables. It’s not easy, we know.

What do You Need for a Keto-Diet?

Determination to begin with! And then of course, a list with nutrition value for each and every little thing you are planning to consume.

  Apart from that, making sure that you have a very healthy diet with low-carb and high-fat, comes with the plan.

Also, if you are new to Keto-diet, it’s important to know everything you can before you step into this program. Check with health experts in your city or town, to know if you are fit enough to take up keto-dieting, or you need to skip the idea.

  Reason being, certain health condition won’t allow your body to take in more fat while cutting off carbs. Fats isn’t healthy by any means, but though Keto-diet uses fat to burn fat in the body, the initial days of intake might be risky for you.

  Checking with a professional and understanding your body need, is a must.

Already on a Keto-Diet?

If it’s been a while since you started the Keto-diet and haven’t quite found out ways of making your food interesting, you’re in the right place, right now!

Harboring yourself from carb-rich food and letting in only fatty ones, can doom your interest in a diet plan like that. The major reason to this disappointment is, cutting on your regular food like bread, rice, fruits, potatoes, cereals and more. After about a month or so, the same food type might look dull and monotonous.

Where you used to eat sandwiches, mashed potatoes as sides and cereals for breakfast, the limited option can slow down your enthusiasm. So, what can you add more to your list?

You can actually add pizza! There, we gave out the good news!

Though eating pizza is a big No-No to all Keto-dieters, there are certain ways of making a pizza that can be considered in the keto-menu. Being one of the highly consumed foods in the west and many other countries, pizza cannot be overlooked forever. Even if it is during keto-dieting, one deserves to eat pizza occasionally, but the healthy way.

Wondering what is a Keto-pizza?

Below we’ll share the difference between a normal pizza and keto-pizza, elaborating the details of each.

Normal Pizza Vs Keto-Pizza

The crust of a normal pizza contains yeast, sugar and dough flour that is high in gluten, and is certainly not a low-carb friendly ingredient. Even if you plan to run for hours, it might still become difficult to get back to ketosis after eating one of those.

  While we are trying to cut down on the carb, eating a normal pizza is never ever going to help the diet-plan. So, avoiding it is the only choice left for you.

  On the other hand, a keto-pizza has ways of allowing you devour the taste of it, and at the same time, making sure you aren’t being anti-keto on your diet. The healthy way to go about it, is either trying to make a keto-pizza at home or finding out a place that makes one.

  All that you need crucially for a keto-pizza is a Gluten-free dough or a keto-friendly crust.

  You might be wondering how a pizza with a gluten-free crust can make it taste better, especially thinking of the soggy and sloppy base it creates. Well, there is no way we can compete with the taste of an unhealthy fare because most of the tasty food is meant to be unhealthy; full of carbs, sweetness or oil/fat.

But here’s the deal – A gluten-free dough can be made using almond and coconut flour. You can skip using butter while kneading the dough. Now you can imagine what it might taste like, with a different flavor base for your pizza, and that too, a solid and neat one! Also, this one keeps you full for quite some time even after consumption, helping you avoid excess eating later.

Is Thin Crust Pizza Keto?

Though a healthy pizza crust might sound great to you right now, but if you are expecting a base that looks like a normal pizza, you might be disappointed.

To explain further, a thin crust is much safe to opt for when compared to a thick crust pizza. Although a normal thin crust will give you only slightly less carb, it is still a safe bet because the glycemic index is lower, which helps avoid sudden spike in blood-sugar.

However, the above-mentioned gluten-free dough for a thin crust is quite a treat; considering other risks you might have to check on, for a keto-friendly option. Go rummaging in your refrigerator for healthy options you have stored for your keto-diet and throw over your pizza to make one amazing creation!

Can You Meet Keto Macros with Low-Carb Pizza?

Low-carb, more-fat in the diet isn’t too complicated to list out. We need to ensure that our diet is not being compromised, solely based on low-carb.

We have a lot in this article to share on how to make a keto-friendly pizza and a variety of recipes that will guide you through making a delicious plate. However, for now here are few things you can add in your pizza to make it more-fat and less carb.

For a Healthy Vegetarian Pizza:

Add low carb vegetables as toppings, like – broccoli, zucchini, asparagus, bell peppers or mushrooms even

You can use herbs for the spread-sauce, like – thyme, oregano, basil, garlic, black pepper etc.

For More Fat:

Meat is one thing you can always count on. Adding bacon or pepperoni over your pizza will give you a high fat benefit

While you are preparing your spread-sauce, you can add oil to it (not too much though)

Cheese looks and tastes great over pizza and you don’t even have to negotiate on that. Choose a high-fat cheese to grate over your creation, like - cream cheese or cheddar

For More Protein:

Goat cheese or parmesan cheese have good protein in them. You can use them too

If you are a non-vegetarian food, you can add more meat to the pizza

Storing Your Pizza for Later

If you are a busy person and can barely take out time to make yourself a good plate every day, here is what you can do. Whenever you have time, prepare your crust and store it!

  Yes, storing this amazing thin-crust base is possible and you can use them even after 2-3 days. Take it out of the refrigerator and reheat it and top it with your choice of toppings. No hassles!

  Just make a couple of more and store them if you want to eat them daily. These are healthy, so you needn’t worry like you’d do for the normal pizza. Isn’t that great?

Well, here is another great tip for you. Once you have them ready and stored, you can use them for pizza as well as different kinds of wraps. Unlike the thick crust base, this one is easy to wrap or fold.

  What else would you want? Make a pizza, a Veg wrap or a Taco; anything you can make is possible with your home-made pizza base.

How to Make a Keto Pizza?

Now that we have talked so much about a Keto-pizza; what can go in there, what to avoid and things like that, you would want to know more about the making. It’s like a dream come true for people who are dying to savor the lost taste, but in such a healthy manner.

  So, we’ve disregarded the grain part, and chose almond flour and coconut flour over it. Few healthy tricks from here and there, will make it so much of a better pizza than you were imagining. For example: Using herbs available, low-carb veggies, high-fat cheese and meat; whatever in variety comes handy, chop and throw over your pizza.

  Just be mindful of the moderate quantity you are supposed to adhere to, rest everything else is covered!

  There are different ways of cooking your crust – using your oven, microwave or a pan. We’ll let you know how to do both.

1. Oven Pizza

Ingredients

For The Crust

1 and half cup of whole milk mozzarella cheese

2 tbsp. of full-fat organic cheese cream

2 Eggs (large)

1/3 cup of coconut flour

For the toppings:

¼ cup of sugar-free sauce, made of tomatoes, garlic, onion and herbs

½ cup whole milk mozzarella cheese

Desired slices of uncured pepperoni

Method

Crust Making:

Preheat the oven to 425°F and meanwhile use parchment paper to line with your baking sheet

Mix the mozzarella cheese and cream cheese in a bowl and heat them, occasionally stirring them for a better mixing

Gradually add the flour and the eggs into the cheese mix, while constantly mixing with a fork to avoid lumps. Then, knead for about 2 minutes using your hands, to form a soft dough

Spread the dough over the baking sheet with your hands, gently forming a round shape for the base

To make sure there are no bubbles, puncture the dough in short distance using a fork

Bake it for about 10 minutes

Final Product

Take the crust and spread your home-made sugar-free sauce evenly

Add the remaining cheese over the sauce

Then place the pepperoni, covering all over

Put the pizza back in the oven till the edges of the pizza and toppings turn golden brown in color 

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2. Microwave Pizza

Ingredients

For The Crust

1/3 cup of whole milk mozzarella cheese

1/8 part of garlic powder (optional)

Yolk of an egg (large)

1/3 cup of almond flour

Salt to taste (nominal)

For The Toppings

1 and half cup of sugar-free sauce, made of tomatoes, garlic, onion and herbs

¼ cup whole milk mozzarella cheese

Desired slices of uncured pepperoni

¼ tsp. Italian seasoning or similar (as per your choice)

Method

Crust making:

Preheat the Microwave in Oven setting (for baking) to 425°F

Use the top position oven rack for the baking

Meanwhile, mix the mozzarella cheese, cream cheese, along with garlic powder in a bowl and heat them, occasionally stirring them for a better mixing

You’ll need to knead the dough using your hands for a minute and then add the egg yolk to it while still kneading. Once it is well-knead, form a ball out of the dough and then flatten it in a round shape, over a baking-sheet lined with parchment paper (to avoid sticking). Since this one might get a little hard to flatten easily with your hands alone, you can also take help of a rolling pin, and heat it for few seconds (not more than 8-10 seconds)

Once flattened well, poke the dough with a fork in closer distance to avoid bubbles from forming

Place it in the pre-heated microwave, over the top rack and bake it till the crust is golden brown in colour (about 8-10 minutes)

Final Product

Once done, take the crust out and flip it upside down.

Spread the home-made sugar-free sauce all around the crust and add the cheese over it

Place the pepperoni as you like and sprinkle the left-over cheese

Put it back in the microwave, still in oven mode and bake it for another 3-4 minutes

When the cheese starts to melt, take it out and sprinkle the Italian seasoning over the pizza

The good thing about these kinds of pizza is that it serves your purpose by giving you a nice tongue-treat, along with a healthy nutrition value, required.

With each serving, this pizza will provide you with 38-40g fat and 7-8g carbohydrates, exactly what you are looking for!

A Pan Pizza for Your Keto-Diet

When we say ‘Pizza’, it’s either just out of baking from those huge wood-fire ovens, or the conventional ones available in the bakers. It’s so unusual cooking a pizza on a pan!

  Isn’t that going on in your head right now?

  Pan pizzas are quite convenient and easy to make. For people who don’t have ample of time to spend on cooking, a 5 minutes’ plan might sound a great deal after all. Being able to devour such tasty and healthy stuff, while spending little time and effort, is a bonus to be honest.

  Pan pizzas are quite close to the traditional pizza taste. You might not even realize what you’ve eaten, while you happily chomp off your share of keto-friendly pizza. Moreover, there are some tips and tricks to make them crusty too (check out in the end)!

Pan Baked Pizza

Ingredients

For The Crust

2 tbsp. of Parmesan cheese

1 tbsp. of Psyllium husk (powdered)

2 Eggs (large)

½ tbsp. of Italian seasoning

Salt to taste (nominal)

2 tbsp. Oil for frying

For the toppings:

3 tbsp. of sugar-free sauce, made of tomatoes, garlic, onion and herbs

42g of Mozzarella cheese

1 tbsp. Basil (finely chopped)

Method

Crust making:

Mix the psyllium husk, cheese, Italian seasoning and salt in a blender

Add eggs to the mixture, while still blending. Keeping this on for at least 30 seconds to create a nice consistency for the pan spread

Heat the pan over medium-high and add frying oil over it

Take a small ladle and pour the mixture over the pan and use the back of your ladle to gently spread it into a round shape

As the edge of the crust start looking a bit brown, flip it upside down and cook for another 30-40 seconds

Once done, take it off the pan and place it on a flat plate. Let the temperature come down

Spread your home-made sugar-free sauce over the crust and garnish it with chopped basil over it

(Tip – If you like your crust a little harder and not semi-soft, you can take it off the pan once done and broil it in the over for few more seconds)

With each serving, this pizza will provide you with 35-40g fat and 3-4g carbohydrates. Isn’t that amazing?

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Best Way to Eat

We all know deep down, that Keto can be a tough plan to carry on for a long time. Running short of variation in food, getting tempted while sitting with friends or family who eat everything else than healthy and coming across channels on TV that showcase amazing food joints and restaurants, are common challenges Keto-dieters face while on the track.

  However, an air of relief is felt when you have options that resemble the good-looking foods and can compensate the hunger for a yearned taste. These amazing recipes and other more, that people have shared are so much help for dieters who are trying hard to make their journey successful.

  Making a healthy keto-pizza is not just limited to gluten-free flour like almond and coconut, but cauliflower pizzas too are a great pick from among the healthy keto-friendly options. Having said that, there is always a check required to make sure you are not over doing it.

How?

Eating in moderate quantities (that we keep repeating) is essential. You cannot go overboard with your portions and console yourself saying, I’m eating healthy anyway. No, eating healthy also includes eating in correct portions.

  Be mindful of all that is on your plate and always, always refer your nutrition value chart. It’s a decision you made when you chose a difficult plan for weight-loss and staying fit. Stick around to that and make the most of what you have, without regretting later.

References

https://www.kidneyinternational-online.org/article/S0085-2538(15)57836-8/abstract

https://europepmc.org/abstract/med/9265974   https://annals.org/aim/fullarticle/717451

http://pediatrics.aappublications.org/content/102/6/1358.short

https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1528-1157.1992.tb01770.x

https://onlinelibrary.wiley.com/doi/full/10.1002/ana.20062

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Shopping List For Keto Diet

Shopping List For Keto Diet

The Ketogenic diet can be an overwhelming topic to tackle for someone who is not familiar with the concept or dieting in general. A Ketogenic diet plan calls for a variety of lifestyle changes, but the first and foremost changes will be to your diet. You will be consuming less carbs, most notably. This new balance that you are trying to achieve is in the hopes of forcing your body into ketosis, a process that helps your body burn more fat via the use of ketones, which also have numerous other health benefits.

  However, these health benefits won’t ever be realized if you are not executing the diet correctly. To properly enter a Ketogenic diet plan, you’ll need to start keeping very close records of your daily intake of nutrients, vitamins, and Macronutrients. This is essential for success, and also requires some pretty major lifestyle changes. This extends to what is in your refrigerator. People often forget the most important part of Keto: the plan. You should be planning each meal and what that meal is going to mean for your Macro intake for the day. For breakfast, lunch, dinner, and any snacks you have you need to be absolutely sure of what is in those meals and how it will affect your body.

Have A Plan!

If you don’t have a good plan, this is going to be tough. A lack of dedication can negate the entire purpose of the Ketogenic diet and make it difficult for you to lose the weight you want or achieve the healthy lifestyle that you want to live. For Keto, this is going to mean that you have the ingredients, meal plans, and you know the nutritional facts of your planned meals. To start, we recommend a 7-day beginner’s meal plan, so you can get an idea of what that looks like and over that 7-day plan you decide if Keto is the right fat-burning diet for you. You’ll also see if that meal plan provides a good balance for you and your daily Macros requirement.

  We’ve put together a comprehensive, 7-day meal plan that should help you get a good ratio of daily Macros and give you a good idea of what eating on the Keto diet is like. Bear in mind, you may need to make adjustments to our meal plan based on your height, weight, goals, and activity level. Your individual daily Macros ratio will change based on these factors, so you should always keep that in mind. The Keto diet is about being able to adjust and find the optimal daily intake of Macros for you and your body. Though you may need to adjust the 7-day meal plan that we provide, the general structure will be correctly based on the principles of the Keto diet and the daily Macros ratio range.

What Macros Are Part Of The Keto Diet?

This is a little bit of a complicated question, since Keto dieters typically like to keep track of all nutrients and vitamins that they are getting, but there are a set of Macros that are the only ones that are really relevant to the Keto diet and what you’re trying to achieve while on the Keto diet. These three Macros are protein, carbohydrates, and fats.

  Again, if you care about your general health and what you put into your body, it’s best practice to track all of the nutrients that you put into your body on a daily basis. This will allow you the maximum understanding of what is happening with your body. However, it is not essential to have success on the Keto diet. On the Keto diet, your main goal is to reduce the amount of carbs that you eat.

Carbohydrates

Carbohydrates are an excellent source of energy, and it’s why your body uses them so readily when it needs fuel for movement or other processes. However, carbs aren’t considered that healthy. In fact, carbs are one of the only Macros that you can live without consuming them at all. Carbs are commonly blamed for the obesity problem in America because they are so readily available in almost everything we eat. America’s infatuation with carbohydrates has become so extreme that the effects of overeating carbs extends into other factors like heart disease, diabetes, and decreased life expectancy. While it may be far-fetched to eliminate carbs completely from your daily Macros intake, the goal of the Keto diet and other low-carb diets like it is to reduce it as much as possible.

Burning Fat and Ketosis

When your body doesn’t have carbs to break down for energy, it has to turn to other sources. Most commonly, you benefit from this because the body will often turn to fats to burn for fuel instead of carbs. This is what the entire idea of the Ketogenic diet is based on. The Keto diet and meal plan revolve around the concept that if you can sustain a reduction in carbs for your diets long term, your body will burn fat and in turn you will lose weight as a result.

  If you are able to sustain carbohydrate reduction for the long-term, your body will continually be entered into a state called ketosis. Ketosis is a state that your body enters when there are not enough carbohydrates to burn for energy. Ketosis burns fat and creates ketones, which are distributed throughout the body and used for energy instead of carbs. Ketones have a long history of treating neurological diseases like epilepsy. Mayo clinic, most notably, uses a Ketogenic diet to treat children with epilepsy. It has been shown to reduce the symptoms of epilepsy and decrease the frequency of seizures among patients.

  This is all peripheral information to actually shopping for the Keto diet, but it’s essential to know before we begin going over a Keto meal plan so that you understand why we are aiming for some of the daily Macros that we are when we’re shopping for a Keto meal plan. Understanding these concepts and what is actually happening in your body will allow you to make informed decisions from the grocery store all the way to making meal plans and every other step along the way in living a Ketogenic lifestyle.

The Three Macros of Keto

As we touched on earlier, the three main Macros of the Keto diet plan are proteins, fats, and carbohydrates. These are the three Macros that you will need to actively track to find a ratio that suits your goals and needs. You’ll need to track your intake of these Macros for breakfast, lunch, dinner, and any snacks or drinks that you might have throughout the day. It’s extremely important to keep exact records of this intake because the slightest discrepancy may kick you out of ketosis and delay your hopes of losing weight on the Keto meal plan.

  Before we can make a shopping list for Keto and a 7-day meal plan, we need to first understand the building blocks of the Keto diet: Macros. We are going to go over each of them, their drawbacks/benefits, what role they serve in the Keto diet, and how much of them that you should be consuming while on a Ketogenic meal plan.

Carbohydrates

The first, and most important to understand while on Keto, are carbs. We have such a complicated relationship with carbs because while they often come in some of the best tasting foods, they can be extremely detrimental to our health if overconsumed. It’s not that carbohydrates are bad for us by nature, because they’re actually an excellent source of energy and great for our bodies if used correctly. The problem comes in a combination of lack of exercise and overeating. It is because the bad health habits of our country as a whole that carbohydrates have become the subject of frequent attacks. Though they now have a bad reputation, any athlete or nutritionist will tell you that it’s important for your body to get carbs if you can handle that carb intake.

  From a nutritional standpoint, carbs are a great source of energy and they are often used to fuel a number of processes in the body. As with fats, not all carbs are created equal. There are simple carbs and complex carbs, which each have a different meaning and level of value to someone on the Ketogenic diet or any diet, for that matter. When including carbs in your meal plan, you should know what kind of carbs you are eating. Generally speaking, there are “good carbs” and “bad carbs”.

Bad Carbohydrates

Bad carbs are usually found in foods with high trans-fat, sugar, calories, and other elements of junk food. These foods will also typically carry almost no nutritional value. So, they are a direct detriment to your health through the fats, sugars, and other highly processed foods and at the same time they don’t offer anything to you in terms of nutritional value. You’ll want to steer away from bad carbs as much as possible and when we are creating our 7-day Keto meal plan, we are going to make sure to leave as many bad carbs off the table as possible.

Good Carbohydrates

Good carbs, however, can be a central part of your diet if consumed in moderation. Remember, even on the Keto diet you will still be eating some carbs. It’s important that the carbs that you do eat are healthy, though, and don’t contribute to obesity and other associated diseases that come with the overeating of junk food and other foods that are bad for your health.

  Good carbs are typically low in calories, refined sugar, high in nutrients, low in sodium, and contain little or no trans fats. Good carbohydrates are found in good foods. This can be fresh vegetables, fruits, and other foods that are not processed or high in things that are bad for you. You can get your carbs from multiple sources, so it’s important to make sure that the carbs you do get to fulfill your daily Macros are the good kind. This is going to only help your weight loss journey.

  Foods that are high in healthy carbohydrates include fruits, starchy vegetables, whole grains, legumes, and milk products. While these foods are all healthy, they are pretty high in carbohydrates. Since the goal of the Keto meal plan is to reduce carbs, all of these may not be suitable for you. You’ll have to pick and choose the foods you want to include because you don’t want to kick yourself out of ketosis from the high carb intake. You can’t fit many of these into a single Keto 7-day meal plan, but you can include them if you have a big carb deficit that needs to get filled quickly.

  If you need a lower quantity of “good carbs”, there are some other foods that you can turn to fulfill your carb goal while still feeling full. Non-starchy vegetables, nuts, seeds, tofu, and soy milk are some great examples of foods that are healthy with a good carb content, but more easily managed into a Keto diet. If you have a small carb deficit or you want to increase the amount of food, you’re eating without endangering your ketosis, you can look to include these foods in your 7-day meal plan or everyday diet if it goes well and you’re getting all your daily macros.

Proteins

Proteins are our second Macro that we need to make sure that we plan for. Proteins have tons of health benefits, but most notably they are partially responsible for muscle, heart, liver, and kidney health. Getting the right amount of proteins in your Keto meal plan diet is not only vital for those functions, but it’s also important to keep your Macro ratio intact and at a healthy level. If you aren’t getting enough protein, your daily macros ratio is going to be out of balance and it may endanger your ketosis.

  There are some great staple foods that you can use as central elements for meals for breakfast, lunch, or dinner equally as well. Popular foods that are high in protein are eggs, meat, nuts, and cheese. These ingredients should help to enable us to create a very balanced and tasty 7-day meal plan. Breakfast lovers are sure to appreciate the eggs!

  One thing to watch out for when including protein in your Keto diet or meal plan is the carb content of what you’re eating. Just because we are looking to add protein doesn’t mean that we can forget our original intention with the Keto diet: to decrease the amount of carbs we are eating. There are a lot of foods that are high in protein that also contain a significant carb content so remember to count these carbs and when you are making your meal plan, don’t forget to plan for these carbs that come included.

  Finding this balance can be difficult. That’s why a well-researched, well-planned Keto diet is the best diet. Though you don’t want to overdo it with the proteins at the expense of the carbs, you also don’t want to short yourself on proteins. A shortage of proteins can lead to a number of health problems and cause your body to go after your lean tissue as an alternative source of proteins.

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Fats

The philosophy of the Keto diet as it relates to high fat foods is really unique and sets the Keto diet apart from other low-carb diets. There haven’t been many times in dieting history that a diet has actually promoted that you get most of your calories and energy from fat sources. This is probably due to the overwhelming negative reputation that fats have gotten in the media for their perceived role in the obesity epidemic.

  The truth is that your body needs fat. Fat is essential for your survival and if you don’t know how to properly get it into your system, you are going to either eat too much or too little and have equally bad problems to deal with. There are several types of fats and most of them are fine for consumption on the Keto diet to fulfill your high fat foods requirement, but you should always avoid trans-fat. Trans fat is found mostly in processed foods that are very bad for you and you want to remove them from any diet, not just the Keto diet. They are not a good source for the fats that you need.

  The foods that are high fat and also great for the Keto diet are avocado, olive oil, nuts, avocado oil, chia seeds, and flaxseed. You can also use cheese, cream, butter, or coconut oil, but they are less friendly to the Keto diet. These foods are high fat and decent for the Keto diet meal plan.

  Those are the three Macros that you need to consider when doing your shopping for Keto, making up a meal plan, or doing a 7-day meal plan challenge. No matter what, these three Macros need to be in balance in order for you to achieve ketosis and burn fat as intended on the Ketogenic diet. When you are shopping, you should look at the nutritional information on each item and make sure it fits in with your budget for each Macro and it’s something that is useful for whatever dish you are trying to make. By the end, you should have enough ingredients to make something for breakfast, lunch, and dinner for each day in the 7-day meal plan. The first trip may be a little clumsy since it is new, but once you get the hang of it, you and your body will be running like a well-oiled machine!

What Are The Necessities When Shopping For Keto Diet

We’ve compiled a handy list of some great foods to pick up when you are just starting out on your Keto diet. These foods will help you to build Keto-friendly balanced, healthy meals that you can also scale easily to prepare for meal prep ahead of time. This is an easy way to make your breakfast, lunch, or dinner a lot more smooth and have it take up less time of your day. If you are going shopping for Keto ingredients, you should consider the following list:

  Eggs

Cream

Sour Cream

Butter

Cheese

Bacon

Salmon

Ground Beef (preferably grass-fed)

Broccoli

Cauliflower

Spinach

Lemons

Avocado

Your favorite herbs and spices

Avocado Oil

Olive Oil

Mayonnaise

Dijon Mustard

Ketchup (preferably reduced sugar)

Cocoa Powder

Baking Powder

Vanilla Extract

Peanut Butter

Pork Rinds

  These items are all relatively Keto-friendly and you shouldn’t have a problem making meals and snacks out of them. About half of these have a great shelf life, as well. For dairy and fresh items, you will need to plan your shopping strategically so that you get the right amount and you don’t waste money by having food go bad in your refrigerator.

  Obviously, if you want to make more complex items you are free to open up the playbook and add to this list. These are just the basic items that someone just starting out on a Ketogenic diet meal plan might want to add to their shopping list to prepare them for cooking Keto-friendly recipes. This could save you a few trips back and forth to the grocery store.

  After a few trips to the store for Keto ingredients, you shouldn’t have a problem putting together a list of things that you like and ingredients for meals that you like to purchase on a regular basis. Once you get into the groove of things, you will know what each meal costs, what it delivers to you in terms of nutritionally value, and if it still has a place in your everyday diet. You should be able to optimize your shopping list for the best items for you. This means that you’ll likely cut a lot of the items from this list out, and that’s okay! The Keto diet puts an emphasis on editing your diet as needed according to how your body responds. It will take some time to weed out items that don’t work well with the 7-day meal plan that you’ve created. Take some time to figure things out and don’t be afraid to tinker!

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How To Have A Successful Shopping Day For Keto Diet

Keto shopping is not so different from regular shopping, actually. You should make a list of foods that you know you can make into good meals and have some versatility to make different things. This is important so that you don’t end up making the same thing every night and getting tired of it. You should also make sure that these food items work with your daily Macros budget and you have some flexibility to make adjustments where you need to.

  Aside from ingredients, be sure to get some snacks to tie you over if you need them. Snacks that are friendly to your Keto diet and that you can eat between breakfast, lunch, and dinner are vital and convenient because for these you most likely won’t have to cook anything. The best snacks for Keto are usually mixtures of fresh veggies and some low-carb fruits. There is very little room in the Keto diet for snacks that are not very healthy.

  You don’t just need stuff that is Keto friendly, either. The items you buy should also be high-quality and low in ingredients like sugar and trans-fat. If you can, try to get grass-fed beef. Grass-fed beef is shown to have more nutritional value and it will give you the maximum possible nutritional benefit.

  As for prices, you should do a little bit of shopping around to figure out where to best buy your Ketogenic diet ingredients. Eating healthy is great for you and is definitely worth it in the long run, but it can be a fair bit more expensive than purchasing cheap, processed and packaged foods. For some, budgeting is very important here to make sure that you get the best bang for your buck. Watch for coupons and sales on your favorite Keto items and if they have a long shelf life, stock up on them while they are on sale. You can also join a Keto community like a forum or just a group of local friends and you can team up to find sales.

  Another popular way to shop for Keto is to just shop online. For non-perishables, you can often get a better price on Amazon than in the grocery store and you don’t have to leave the house. The internet is a fantastic resource for a variety of Keto-related items, so why not take advantage of that?

What To Avoid Buying When On A Keto Diet

Just as there are foods that you should try to include in your Keto shopping list, there are also foods that you should avoid at all costs when going shopping on a Keto diet. Your meal plan shouldn’t include any foods that are not in compliance with the Keto diet, so you obviously shouldn’t be buying them at the grocery store. Some foods that you should be avoiding at the grocery store are:

  Most Breads

Most Fruits

Sugar

Factory Farmed Animal Products

Milk

Unhealthy Oils

Alcohol

Sugary/Sweetened Beverages

Processed/Packaged Foods

Most Condiments

These are all foods that you should be avoiding in your Ketogenic diet and therefore you have no reason to buy them at the grocery store. They are either too high in carbs, not balanced nutritionally, or deliver little or no nutritional value. In general, you should avoid sweets and other unhealthy and processed foods whether you are on a Ketogenic diet meal plan or not.

7 Day Keto Diet Meal Plan Example

Creating a Keto meal plan is a crucial skill that can help you really gain control of your nutrition and optimize it as much as possible for the best results. Creating a meal plan is more than just planning ahead for meals—it’s a slightly complicated progress that you need to calculate for daily Macros for and make sure that you are getting a balanced diet that will allow your body to enter ketosis and start burning that fat off as soon as possible. Don’t worry if this seems out of your league just yet—it is an advanced concept and it will take a while to get the hang of. To show you what a 7day keto meal plan might look like, we’ve put together a schedule with Keto-friendly items and recipes for breakfast, lunch and dinner for each day.

Monday

Breakfast: Scrambled Eggs w/ Avocado

Lunch: Spinach Salad w/ Protein

Dinner: Pork Chops w/ Cauliflower Mash or Broccoli

Tuesday

Breakfast: Hard-Boiled Eggs, Optional Coffee

Lunch: Tuna Salad

Dinner: Meatballs w/ Zucchini Noodles

Wednesday

Breakfast: Cheese, Veggie, Salsa Omelet

Lunch: Full-Fat Greek Yogurt w/ topping, Almond Milk Smoothie

Dinner: Roasted Chicken w/ Mushrooms, Asparagus

Thursday

Breakfast: Almond Milk Smoothie

Lunch: Hard-Boiled Eggs

Dinner: Grilled Shrimp w/ Asparagus

Friday

Breakfast: Fried Eggs, Bacon, Greens

Lunch: Grass-Fed Beef Burger w/ Lettuce Bun and Avocado, Optional Side Salad

Dinner: Baked Tofu

Saturday

Breakfast: Baked Eggs

Lunch: Salmon Avocado Rolls, Kale Chips

Dinner: Grilled Beef (grass-fed) Kabobs w/ Peppers

Sunday

Breakfast: Scrambled Eggs w/ Vegetables, Salsa Optional

Lunch: Sardine Salad w/ Avocado

Dinner: Broiled Trout

As you can see, this meal plan is very basic but does include a complex array of ingredients and flavors. It’s also well-balanced and has some great ideas for Keto-friendly meals that are simple to make for the most part. You can also add in snacks throughout the day to give you an energy boost and break up the day.

  You should remember that this sample 7-day meal plan is merely a launch bad from which you should build off of and edit as you please. The ability to make one of these plans is what is important. Once you can do that and you know what ingredients are important for you to include, you can start getting creative with your own meal plan and optimizing it to your personal Keto preferences. Good luck and have fun!

References

https://www.nhs.uk/live-well/healthy-weight/why-we-need-to-eat-carbs/

https://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis#1

https://www.mayoclinic.org/diseases-conditions/epilepsy/diagnosis-treatment/drc-20350098

https://www.livescience.com/51976-carbohydrates.html

https://www.pritikin.com/your-health/healthy-living/eating-right/603-real-food-vs-processed-whats-in-your-carbs.html

https://www.reidhealth.org/carbohydrates-101-the-benefits-of-carbohydrates/

https://blog.virtahealth.com/protein-on-low-carb-ketogenic-diet/

https://www.thankyourbody.com/why-your-body-needs-fat/

https://www.everydayhealth.com/ketogenic-diet/diet/best-worst-fats-eat-on-keto-diet/

https://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/grass-fed-beef/faq-20058059

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Should You Worry About the Calories in Butter?

Should You Worry About the Calories in Butter?

If you’re one of those who has switched over to margarine from butter, you have probably done it to stop consuming those extra calories.

Research has shown butter’s fatty content to be detrimental to health. Not only have people begun associating it with obesity but also with serious cardiovascular diseases. As a result, lesser people are now looking at butter for daily use.

That being said, butter remains one of the key elements of our diets. Some of us have it during breakfast with bread, while others like to use it as an extra flavor when cooking certain dishes. The truth is that butter cannot do serious harm to you if you have it in moderation.

Knowing how many calories there are in butter can help you decide how much of the product you can consume.

Nutritional Facts of Butter:

Living without butter entirely can prove to be a difficult task. If you are trying to understand the importance of butter in your usual diet, then you need to understand its nutritional qualities first.

Butter marketed by different brands often has different quantities of micronutrients. Usually, it contains fat-soluble vitamins like A, E, and K. You will also find some brands selling butter that contain vitamin D. It is also known to have minerals like calcium, copper, selenium, phosphorous and potassium. However, they are present in low quantities, and that does not make butter a reliable source for minerals. Salted butter also has sodium because of the presence of salt.

Butter might not be the best carrier for micronutrients, but it is nevertheless a helpful food item as it helps in better absorption of minerals and vitamins.

Every tablespoon of butter has 30 mg of cholesterol and 102 calories. The content of total fat is around 12 grams. It has 7g saturated fats, 0.4g polyunsaturated fat, 0.5g trans-fat, and 3g monounsaturated fats. Altogether, the total fat content stands at around 12 g.

It is widely known that butter is a healthy mixture of fats and water. The former makes up for almost 80% of the product. Butter is obtained by separating the fatty portion of milk from carbohydrates and proteins. As a result, it is a rather complex dietary fat that has over 400 kinds of fatty acids. About 70% of butter is made of fatty acids, while another 25% is monounsaturated fatty acids. Butter, however, does not have a high quantity of polyunsaturated fats.

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Types of fats in butter:

If you want to consume butter, then you should know in detail about the kind of fats you would include in your diet.

1. Short-Chain Fats: Some of the saturated fatty acids present in butter are of the short-chain variety. The most common example is butyric acid which is usually present in the milk fat of animals like cattle, goats, and sheep. Butyrate, a form of butyric acid, can improve the functioning of your digestive system which is a huge advantage.

2. Ruminant Trans Fats: You might have heard a lot of people saying that trans fats in processed foods can be harmful to the body. However, dairy trans fats like conjugated linoleic acid (CLA) and vaccenic acid are beneficial for humans. Both of them can help improve the overall health of people and also act as barriers against diseases cancer.

Types of fatty acids:

The fatty acid profile of butter is impressive. The presence of these fatty acids accounts for a large number of butter's benefits.

Oleic Acid: This monounsaturated fat has the ability to reduce the amount of low-density lipoprotein (LDL) cholesterol in the body. It also increases the presence of HDL or good cholesterol simultaneously.

Palmitic acid: Butter has about 15% palmitic acid. This saturated fat can be found in large proportions in palms, and hence the name. It helps the body to produce a compound called phenethylamine. This can help improve the functioning of nerves in the body. Moreover, this compound is known to have anti-inflammatory properties.

Stearic acid: This saturated fatty acid has the potential to reduce visceral fat in the body. Visceral fat tends to line against internal organs and cause heart diseases over time. Certain studies have also found that stearic acid can provide the body protection against atherosclerosis.

Butyric acid: As mentioned before, this short-chain saturated fatty acid is crucial for your digestive health. Usually, this acid is produced in the colon due to bacterial formation, but butter also contains a small quantity of butyric acid which can help in the healing of the gut.

Vitamins and Minerals in Butter:

You cannot depend on butter for your daily nutrition because they do not have adequate quantities of micronutrients. However, that does not mean that you should underestimate the power of butter in improving your nutritional intake.

Vitamin A: Even one tablespoon will provide your body with a lot of Vitamin A which is essential for the proper functioning of your eyes.

Vitamin D: Vitamin D is crucial for healthy skin and dental health among other things. Butter is a great source for Vitamin D.

Vitamin E: The Vitamin E present in butter act as an effective antioxidant.

Vitamin B12: Named cobalamin, this vitamin is known to be greatly beneficial for the functioning of the brain and the synthesis of red blood cells.

Vitamin K2: This vitamin is also known as menaquinone. It is excellent for the heart and can also improve bone health.

How many calories are in a tablespoon of salted butter?

One tablespoon of salted butter has about 101 calories. Every 100 grams contains 717 calories and 81.1 g fats. One of the main differences between salted and unsalted butter is the presence of sodium in the former. You will find that salted butter is more popular in the market, but you can also get your hands on the latter if you want to avoid that extra intake of sodium.

The Top Benefits of Taking Butter:

By now you must have understood that butter is a great addition to your diet. There are a number of advantages of having butter regularly that you simply cannot ignore.

1. It contains a variety of vitamins:

Fat soluble vitamins like A, E and K2, are essential for your wellbeing. While you can get the first two easily if you have a healthy diet, the last one is trickier to find. That is why butter is precious when it comes to providing the body with vitamin K2. This particular nutrient improves calcium metabolism which helps bones to become stronger. More importantly, a deficiency of K2 can lead to cardiovascular diseases and even osteoporosis. Grass-fed butter has more Vitamin K2 to offer.

2. The saturated fats in butter are beneficial:

If you think that all kinds of saturated fats are harmful, then you are actually placing your faith in an urban myth. Saturated fats may not be the healthiest if you have them limitlessly, but they do not cause serious damage when consumed in moderation. Studies have found that there is no direct link between bad heart health and saturated fats. On the contrary, certain saturated fats help to increase the HDL cholesterol in the bloodstream while transforming the LDL to a more benign product. The short and medium chain fats present in butter also help to accelerate the burning of fat in the body.

3. It has the potential to reduce heart attack risk:

You might have heard that margarine is better for your heart than butter is. However, a recent study has found that it is not always true — the Framingham heart study researched the different effects of butter and margarine on the heart and cardiovascular system. It was found that the latter increased the chances of cardiovascular diseases while the former did not affect whatsoever. In another study, it was found that consuming high-fat dairy can lower the risk of heart diseases by almost 69%, and this can be attributed to the presence of Vitamin K2 in butter.

4. Butyrate is a blessing for the body:

As mentioned before, the human body needs plenty of butyrate to ensure proper functioning of the digestive system. Usually, certain bacteria present in the colon can produce this fatty acid when they have access to dietary fiber. Incorporating another source of butyrate hence cannot hurt. Butter is a great dietary source of butyrate.

A study conducted on rats found that butyrate can increase energy expenditure and lower insulin in the body. The human body finds butyrate to be an anti-inflammatory acid which protects the digestive system.

5. Conjugated Linoleic Acid can improve metabolism:

If you have grass-fed butter, you will be supplying your body with CLA which can improve the metabolic properties of the body. Moreover, CLA is also associated with reducing fat in the body. Certain studies have found that this fatty acid has anti-cancer properties which are a huge benefit.

6. Butter does not necessarily cause obesity:

Dispel all the myths that tell you that butter will cause you to gain weight no matter how less of it you consume. There is no doubt that butter indeed has high-calorie content, but that is not necessarily linked with obesity. A review paper published in 2012 concluded that high-fat dairy did not augment the chances of metabolic diseases. In fact, they did not have a direct to obesity at all.

7. It adds flavour:

When you are on a diet, you crave for tasty food. Butter is a delicious ingredient no matter where you add it.

How much is butter per day healthy?

The myths surrounding the consumption of butter are slowly being eliminated, but too much of anything can be bad for you. Nothing changes the fact that butter contains a whole lot of saturated fats which can cause heart problems when consumed in excess. Try to limit your daily butter intake to 1 tablespoon each day to be on the safe side. That roughly amounts to 14.2g of butter. Do not use butter both as a medium for cooking and as a breakfast condiment each day.

Like with every other restriction, you can take a cheat day once in a while but remember that it is your body that you need to preserve.

Butter in Keto diet:

The Keto diet is becoming increasingly popular among people of all age groups largely because of its effectiveness in cutting down excess fat from the body. You must have heard about the Keto diet if you are interested in fitness and dieting.

The Keto diet requires you to cut out carbs completely from your diet. However, it allows you to consume proteins and fats. It is meant to be a high-fat diet, and the fats you have are converted into fuel for the body. This sends the body into a state of ketosis, and that is the entire objective of a keto diet.

You are allowed to have butter when you are on a keto diet. Do not believe people who tell you that butter is a forbidden item because of its fat content. Butter is greatly beneficial for a keto diet, as long as you do not have it in excess. In fact, the micronutrients in butter help you achieve your daily nutrient targets easily. It is also great for providing your body with sufficient macros.

The best thing about butter is that it is an extremely versatile element when it comes to crafting a diet. You will be able to use it in a number of ways in your diet. To begin with, it serves as a great cooking medium as keto diet asks you to replace oil. Butter is also perfect for all your baking needs. If green vegetable salads are a staple for you, then you can spread a generous amount of butter on them before consumption. Butter as a condiment adds a rich and unique flavor.

1. Add butter to your beverages:

Coffee and butter are not a combination that most of us are familiar with. However, it will be a worthwhile experiment because the two items complement each other perfectly when you are on a keto diet. You can blend a dollop of butter with your coffee in the mornings to get that extra boost of energy.

While the caffeine helps to energize you, the saturated fats present in butter help to slow down the process so that you do not get spent easily steady flow of energy. This habit may also help to induce ketosis. If you are not bold enough to add butter to your coffee, then you can go down the safe route and have it with warm soup.

2. Cook butter-rich recipes:

When you are on a keto diet, you have to be particular about the dishes that you cook for your everyday consumption. There are a large number of keto recipes available online that employ butter as a primary ingredient.

3. Make your keto bread tastier:

If you are following a keto diet, you will know that you have to be extra particular when baking your keto bread. It has to have the correct combination of all ingredients so that the carb intake does not become excessive. Spreading a generous layer of butter on a slice of keto bread will make for a much more satisfying meal. Moreover, it will also provide your body with more nutrition.

4. Do not skip out on fat bombs:

For people on a keto diet, fat bombs are a blessing. Since you are not allowed to indulge in carbs, you only have to depend on fats for that extra jolt of flavor. You can make fat bombs using saturated fats such as butter as an ingredient as they help in the solidification of the item. Depending on your preferences, you can make the fat bombs sweet or salty.

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Types of butter for a keto diet:

There are no specific restrictions imposed on the consumption of butter during a keto diet except on the quantity. If you toe the line about the amount of butter you are having, then you can have any kind of butter. However, these are the most popular types of butter among keto dieters.

Grass-fed: The reason why grass-fed butter appears to be a better choice is that it is more nutritious as compared to commercial butter. With almost 500 % extra CLA, it is much more beneficial for you.

Clarified butter: This product contains no milk and no proteins. It also does not have any lactose which makes it perfect for all those who are lactose intolerant. This variant is basically 100% butterfat and is wonderful as a cooking medium.

Ghee: If you ever live in India, you will find a specific kind of clarified butter called ghee. It has a nutty flavor that can make all your keto dishes much tastier.

It is not necessary that you have to go hunting for these butters when you are on a keto diet, but they are a better choice undoubtedly.

Butter brands that are perfect for a keto diet:

To be fair, you do not need to go on a special hunt looking for butter that is especially good for a keto diet. Regular butter works well enough. However, if you want to go the extra mile, then you can opt for brands like Organic Valley, Smjor, Allgau, and Kerrygold. These are not cheap by any means, but their butter is guaranteed to be fresh and healthy. Try to buy them during a value sale at your nearest departmental store.

Summary

Butter will be a loyal friend to you if you are trying to stick to a keto diet. There is no reason why you should not take advantage of that fact! Eliminating butter from your diet is not the solution that you need.

If you are embarking on a keto diet, the key fact that you need to remember is that you are supposed to cut down on carbs and not on fat. The variety of fatty acids present in butter make it surprisingly good for your body as they improve both the cardiovascular system and the digestive system.

The commercial butter that is available in the market is not the best choice for a keto diet. You can go for certain varieties that provide more nutrition to the body which is an advantage during ketosis.

However, you must remember that moderation is essential. You cannot indulge in dollops of butter every day simply because you know that it will cause you irreparable harm. Even the healthiest things can have adverse effects when had in excess. You now know the calorie count of a spoonful of butter, and it is up to you to decide how you want to fit it into your regular schedule.

References

https://www.heartfoundation.org.nz/wellbeing/healthy-eating/nutrition-facts/is-butter-good-for-you

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/butter-vs-margarine/faq-20058152

https://oregon.providence.org/forms-and-information/a/ask-an-expert-butter-vs-margarine-which-is-better-for-you/

https://academic.oup.com/ajcn/article/102/2/309/4564657

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

https://www.verywellfit.com/butter-nutrition-facts-calories-and-health-benefits-4109692

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

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Low-Carb Vegetables for a Successful Keto Diet

Low-Carb Vegetables for a Successful Keto Diet

One of the most challenging things about sticking on a Ketogenic diet or green diet is figuring out a variety of foods that you can use to construct your meals and shopping list from. Finding these staple foods like asparagus or chicken creates a base for your entire daily menu and frequent recipes and can take a lot of stress out of maintaining a Ketogenic diet. As a low-carb source of Macros, there are lots of vegetables and other healthy foods out there that you can lean on for the best daily healthy, rich nutrition recipes. You can cook all of these recipes within the privacy of your own home.

  Having food that you can consistently consume for a list of different recipes and meals while maintaining a state of ketosis and green diet can mean the difference between succeeding on Keto and failing. One of the most common reasons that people fail at dieting is a lack of motivation. Getting excited about finding the newest, best foods and making creative spins on old recipes can really help you keep your head in the game when it comes to sticking to the Ketogenic diet in 2019.

  Once you have some foods that you know you can use for your meals, it also becomes easier to do meal preparation. Meal prep is a common practice for Ketogenic dieters because so much attention needs to be paid to the nutrition in the recipes that you are supplying your body. You need to know exactly what is in each meal and how it fits into your ketosis plan. This helps remove yet another roadblock to your success and makes it that much easier to follow the best Ketogenic lifestyle possible.

  Before you can accomplish all of this, however, you need to know the ins and outs of what vegetables you can eat on the Keto diet, what recipes you can include them in, why you can eat them, and how much of them you can eat and still remain in ketosis. It would be best to make a list of this information. Understanding this is vital to achieving the best, maximum success on Keto and adequately planning healthy meals for yourself. Vegetables are some of the best sources of nutrition that you can consume, but on Keto you need to be slightly more selective. This complete guide will tell you everything that you need to know about vegetables and the Ketogenic diet in 2018 and beyond.

  Keto Vegetables – Guide

We all know that we should eat our fruits and vegetables. And traditionally, this is true. It’s a good idea to include as many fruits and veggies as possible in your everyday diet to be healthy. For people on Keto, we need to be monitoring our list of Macros day in and day out with each of the meals and recipes. Vegetables like asparagus and others are not exempt from this scrutiny and we must make sure that anything we eat fits within our Keto plan. That includes healthy foods like fruits and vegetables.

Vegetable Criteria

What we’re looking for in a vegetable for our Keto diet or green diet is really pretty simple. Since the Ketogenic diet is centered around low-carb intake, we want vegetables that deliver nutritional value without containing a high amount of carbohydrates. In this way we can achieve all our nutrition goals while still remaining in a state of ketosis and constantly burning our body fat.

  On a Ketogenic diet, you should be aiming to keep your carbohydrate intake at 5% or less of your daily total calories. This means that if you eat 2000 calories in a day, the total amount of calories from carbohydrates should be under 100. The average person will want to consume 20 grams of carbs or less per day for best results. Knowing this figure for your personal diet will allow you to determine which vegetables you can include with your diet and which ones you cannot. Feel free to protect this information with privacy. In the end, you are doing this for you, not others.

  Using these 20 grams per day average figure, you can right off the bat figure out some suitable vegetables for your Ketogenic diet shopping list. If your goal is to keep your carbohydrate consumption at or below 20 grams, and your ideal day includes five servings of vegetables, you’ll want to target vegetables that have 4 grams in each serving size or less. This quick math gives you an excellent baseline from which you can build off of and explore the options that are available to you.

  Another easy thing to remember that will help you narrow down your search for the best vegetables is that you should try to avoid vegetables that grow below the dirt in general. Vegetables that grow below ground tend to have higher carb counts and thus they are less likely to be Keto friendly. Vegetables that grow above ground are more likely to be Keto friendly because they are more likely to have a lower carbohydrate content per serving.

Understanding Serving Sizes

You should also have a good understanding of serving sizes before you start making decisions to include or exclude vegetables from your green diet plan and shopping list. Be sure to know what a serving size is for your selected vegetable and how many carbohydrates are in each serving size. Too often do people derail their ketosis just because they haven’t learned how to properly read nutrition labels or weigh their servings. You should know how to do this before beginning to plan meals that may require numerous calculations.

What Vegetables Can You Eat On Keto?

Once you have a rough idea of how vegetables work with a Ketogenic diet and shopping list and you’ve narrowed it down a little bit, you can start looking at specific vegetables that both work for you and your Ketogenic diet. Luckily, you have plenty of options for low-carb veggies that are sure to make your meals interesting, but Keto-compliant. Asparagus is a great example of this. All of these veggies are fresh, low-carb, and perfect for adding to your meals that you can cook from the privacy of your own home.

The Best Vegetables To Eat On Keto

Leafy greens are an excellent vegetable for someone on the Ketogenic diet in 2019. Specifically, the dark, leafy greens are great for a green diet. They tend to be low in carbs and dense with nutrients. So not only are they Keto-friendly, you can get a ton of other nutrients from them. This diversity of nutrients can really maximize the effects of Keto and put you in the right frame of mind for healthy eating.

  The best leafy greens that you should aim to include in your diet are spinach, kale, broccoli, collard greens, and Swiss chard. Per serving, spinach has 1.43g of carbs, kale has 5.15g, broccoli with 4.01g, collard greens have 1.4g, and Swiss chard has 2.14g. These are all within the range that you want your vegetables to be per serving.

Among some of the other greens that you should feel free to consume are lettuces like arugula (2.05g), romaine (1.19g), and butterhead (1.1g). You can also eat edible green leaves like watercress (.79g), dandelions (5.7g) and sprouts like alfalfa sprouts (3.78g). All of the green vegetables on this list are Keto-friendly and have a low per-serving carb content.

  Along with being Keto-friendly, greens are also best known for being rich in vitamins and nutrients. In particular, green vegetables contain an abundance of iron and vitamins A, C and K. They can also help fight inflammation and promote bone, heart, and brain health. The Keto diet is known to help prevent and treat these types of diseases, especially neurological disorders and anything relating to the brain. They are a great addition to any green diet.

  Leafy greens can also improve or preserve your eyesight and a Keto diet has been linked to cataracts prevention. Your skin elasticity, blood clotting, and aging process can all be impacted positively by the consumption of leafy greens and the Keto diet. In addition to all of these health benefits, you will also feel more full and provide more volume to each of your meals by adding these vegetables to them.

  You can also include cruciferous vegetables, which are vegetables in the cabbage family. These veggies tend to be low in carbs but high in other vitamins and nutrients, so they give a great bang for your buck. Some of these options include bok choy, radishes, zucchini, mustard greens, kale, Brussels sprouts, turnips, cucumbers, white cabbage, green cabbage, and cauliflower. Vegetables from this family are high in vitamin C, E, and K. They also contain a good amount of folate, fiber, and healthy minerals. There are studies to suggest that cruciferous vegetables can help protect your cells from DNA damage, have antibacterial qualities, and can even help prevent and delay tumor growth.

  Beyond leafy greens and cabbages, there are some other great Keto-friendly vegetables that taste great and are good for you! On this list are garlic, celery, asparagus, summers squash, white mushrooms, olives, eggplant, bell peppers, bamboo shots, artichoke hearts, okra, green beans, sauerkraut, and snow peas. Each of these are tasty and versatile and you shouldn’t have any problem finding a place for them in your Keto diet. They each also are below 5g of carbs per 100 gram serving. These are great veggies for a green diet.

Vegetables To Be Enjoyed In Moderation

There are also vegetables that are a little bit higher in carbs but could still be included in a Keto diet in moderation. These should be monitored closely and your serving sizes for these veggies will have to be smaller due to their increased carb content. These include carrots, pumpkin, winter squash, tomatoes, eggplants, peppers, and onions. If these vegetables are something you want to include in your diet, you should limit them to one serving per day at the most.

  There are dozens of vegetables that are suitable for inclusion in a Keto-friendly diet, but you may have to be creative and resourceful for how you work them into your dishes. You should look at this as a fun challenge to see what unique dishes you can create while sticking to your Ketogenic diet! This is made a little bit easier in 2019, where we can do some quick research on the internet. Many of these vegetables are very versatile and tasty, like asparagus. The main thing to remember is that you want vegetables that have a low carb content per serving so that you can include them without having to worry about being kicked out of ketosis.

What Vegetables Should You Avoid On Keto

Just as there are vegetables that you should steer towards on a Keto diet, there are also vegetables that you want to steer clear of in 2019 and the coming years. These are vegetables that are not friendly with the Keto philosophy of lowering carbohydrate consumption and shouldn’t be included in any recipes or shopping lists. Consuming vegetables that are high in carbs puts you at risk of being kicked out of ketosis and losing out on ketones and the fat-burning process. Therefore, it’s best to know what veggies you should be staying away from in your everyday diet.

  One of the vegetable groups that you should avoid altogether are any that are listed as starchy vegetables. Starchy vegetables include cassava, corn, green bananas, green lima beans, green peas, parsnips, plantains, potatoes, taro, water chestnuts, and yams. There are obviously more than this, but these are the most commonly found ones. You should avoid these for your green diet because of their high carb content that can prevent or end ketosis.

 Another group of vegetables that you should try to avoid on Keto are beans and legumes. These are notoriously high in carbohydrates and they can have well over 10 grams of carbs per 100g serving. These include sweet potatoes, yams, white potatoes, parsnips, green peas, and leaks. They each have too high of a carbohydrate content to justify considering including them in any Keto diet.

  As a general rule of thumb, you should avoid vegetables with a sweet taste. That sweet taste comes from a high sugar content that will be detrimental to your Ketogenic mission. Staying away from these altogether in your meals and on your shopping list will make things easier for you to maintain a green diet.

Are Green Beans Keto-Friendly?

One of the more popular, best vegetables for a green diet out there are green beans. They are definitely trending for green diets in 2018. Green beans are nutritious, versatile, and taste great in almost any dish, recipes or even by themselves. For all you green bean lovers out there, we have great news for you. Green beans are 100% okay to have on a Ketogenic diet!

  While regular beans are discouraged on a Keto diet, green beans are quite the opposite. They contain 3.7 grams of net carbs for each 100-gram serving, so they’re well below the 5-gram goal that you should set for vegetable carb consumption per serving. In addition to being low-carb, they’re also a great source of dietary fiber, which is great for regulating bowel movements.

  Green beans are also a good source of potassium, folate, protein, iron, zinc, vitamin C, and anti-oxidants. The benefits on this list are linked to heart health, cancer prevention, and diabetes prevention. Plus, they give a nice fresh texture to any dish you want to add them to! Green beans are a super vegetable that is always welcome on the Keto diet.

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What Fruits Can I Eat On Keto?

If you love fresh fruits, chances are you’ve been waiting for this section with anticipation. Fruits are an amazing element to include in your diet, but if you are on Keto you’ll need to do a bit of research to find the best ones. As with vegetables, we are looking for fruits that are low in total carbs as well as carbs per serving. We want to include fruits in our diets and shopping lists for all the health benefits that they carry with them, but we don’t want to cost ourselves ketosis time just to do it. Not to worry—we can both enjoy the benefits of fruit and have our ketosis.

  Naturally, fruits and berries are generally high in carbs. Have you ever wondered why they taste so sweet? It’s because of the natural sugar. Because of this, it can be more difficult to find the best fruits for your Keto diet than the process of finding veggies.

Can I Eat Berries On Keto?

For organizational purposes, it’s helpful to break these into two categories: fruits and berries. First, we’ll take a look at berries. This is going to include raspberries, strawberries, blackberries, and blueberries. Berries are pretty simple. The only one out of these that you should avoid are blueberries. They have about 12 grams of net carbs for each 100-gram serving. This is insanely high compared to other fruits and vegetables and you should avoid these at all costs in recipes or meals or enjoy them very infrequently.

  As for the other berries, you are good to go! Along with being delicious and Keto-friendly, these berries have enormous nutritional value and can help prevent many health problems. Berries are linked to nervous system protection, cancer prevention, decreased inflammation, reduced risk for heart disease, improved memory, regulated blood sugar, and much more. Raspberries and blackberries each have 5 grams of carbs per serving and strawberries have 6g. Enjoy these berries, but don’t go overboard.

What Fruits Should I Avoid?

When it comes to fruits, the news is not as good. There are very few fruits that you can consume on a daily basis and remain safely in ketosis on a green diet. Among these are cantaloupe, coconut, lemon, and plums. Cantaloupe has 7g of carbs per serving, coconuts and lemons have 6, and plums have 7. While you don’t have a lot of versatility with these options, you can still use these to spruce up some recipes. All of these fruits have numerous health benefits and you may have fun experimenting making dishes with these lesser-utilized fruits.

  There are quite a few fruits that you should avoid altogether while on a Ketogenic diet. This list includes bananas (20g), grapes (16g), pears (12g), apples (12g), oranges (10g), peaches (9g), cherries (10g), clementine (10g), kiwi (12g), mangos (13g), pineapple (12g), and watermelon (10g). Each of these fruits, while very tasty, will put you in danger of being kicked out of ketosis and losing out on the potential weight loss. So, while it saddens us that we can’t enjoy the nutritional value of these fruits, it’s best that you avoid these fruits completely in your everyday diet.

  Though fruits taste good and are fun to eat, the nutrients that they provide can be completely replaced with nutrients that you can get from vegetables. Vegetables often contain a lot of the same best vitamins and nutrients as fruits and have way less carbs and sugar. This doesn’t mean that you can’t ever enjoy fruits. Fruits are a great substitute as a snack or treat instead of processed foods or junk foods. This also means that you should generally avoid fruits in your Keto recipes if they play a large role. Enjoy a sweet fruit as a reward after a long day, but keep tabs on the carbs that you eat!

  To recap, fruits and berries are not as Keto-friendly as most vegetables are, but you can still find a way to enjoy them either in moderation or as an occasional special treat in 2018. The best five fruits that you can choose to incorporate into your Keto diet and shopping list would be raspberries, blackberries, strawberries, blueberries, and plums. Each of these has a low amount of net carbs per serving and bonus—they all taste great!

Why Do Low-Carb Diets Work?

Understanding why the Keto diet works is a crucial part of experiencing success on a green diet. It can be hard to picture what’s going on in your body when you deprive it of carbohydrates and replace it with nutrient rich foods that promote the burning of fat in the absence of carbs. This is the entire basis of the Keto diet and recipes and other diets like it.

  When you eat carbohydrates, your body turns them into glucose which it then uses for energy. Energy from carbohydrates is the best source of energy for the body since carbs are easy to break down and efficient in providing energy. Throughout the day, your body draws upon carbohydrates as a source of energy and burns them before anything else. So, when you eat food that are high in carbs, you are giving it an abundance of energy.

  By this same logic, if you eat less carbs, your body will still need to draw upon what you eat for energy. If there are no carbs to burn for quick energy, then your body will have to draw on something else. When there are no carbs, your body turns to fat. Fats are less efficient, but still just as good of an energy source. This is the reason that Keto and other low-carb diets work for weight loss.

  When your body is constantly drawing on fat for energy, you will begin to lose body fat and in turn, body weight. These are the best results that you can expect, at least in the short term, from a well-executed Keto or other low-carb diet. Obviously, long-term benefits are going to depend on your dedication to the diet, how many good recipes and meals you can come up with, and your ability to continue adapting to what your body is telling you.

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About Ketosis

An important part of the low-carb dieting process is Ketosis. Ketosis is the state of having ketones in your bloodstream. Ketosis is the result of fat metabolizing and producing ketones, which can be used for energy in the body. The goal of the Keto diet and other low-carb diets is to force the body to go into a state of ketosis. Training your body to more efficiently burn fat in exchange for energy as a substitute for carbohydrates is the entire goal of the Ketogenic diet.

  Ketosis is so important because ketones have been proven to have so many health benefits. Ketosis helps us burn fat for a variety of reasons. It helps increase fat oxidation, regulate our hormones, suppress our appetite, and regulate our blood sugar. These factors in combination speed up the weight loss process and have other positive health effects.

  Ketosis can also help exercise become more efficient and easier for the Ketogenic dieter on a green diet. This is done through increased endurance, elimination of crashing during prolonged exercise, blood glucose regulation, efficient use of oxygen, and glycogen preservation. This aspect of ketosis is so appealing to athletes that the Ketogenic diet has become increasingly popular with high-performance athletes and they often include the best Keto-friendly recipes into their workout plans. Actual athletic enhancement is a huge draw to the Keto lifestyle in 2018.

Neurological Benefits

Keto doesn’t just have physical effects, it also can help the mind. When you have an unbalanced or unhealthy diet, your mind is actually negatively affected. On a Keto diet, your diet is best balanced and healthy and receiving all the necessary vitamins and nutrients that it needs. Ketones help to improve the function and energy of the mitochondria. Mitochondria produce energy for the body and brain, so Keto can have a positive effect on memory and focus. These studies have been done behind a veil of privacy in the past but now are being made public.

  The increased ketone levels that result from a Ketogenic diet have undeniable and far-reaching benefits on your mind and body and these should never be underestimated when considering a Ketogenic diet and Ketogenic recipes. A Keto diet is not only suitable for those looking to lose weight, but for anyone who wants to improve the performance and efficiency of their body while also taking steps to increase resistance to future diseases.

Why Are Low-Carb Diets Popular?

Low-carb diets such as the Ketogenic diet and the Atkins diet continue to survive and thrive because quite simply, they work and they make sense to people. There are hundreds of studies that prove the health benefits of a low-carb diet and recipes and even more studies that show how bad carbohydrate consumption can be for the human body. Retraining your body to use alternative sources of energy is a huge step In the right direction towards a longer, healthier life. A large barrier to the Ketogenic diet or any diet is altering your diet to include the right foods. For Keto dieters, this is especially difficult due to the strict guidelines that you have to follow on that plan.

  With our in-depth analysis into the best fruits and vegetables that are suitable for consumption on Keto, you will be fully equipped to optimize your new diet for weight loss, improved health, and a better understanding of how your body works.

References

https://8fit.com/nutrition/what-you-should-eat/

https://www.healthline.com/nutrition/low-carb-ketogenic-diet-brain

https://www.aao.org/headline/ketogenic-diet-may-prevent-optic-nerve-degeneratio

https://www.choosemyplate.gov/myplate/vegetables/gallery/Starchy%20Vegetables

https://www.verywellfit.com/black-beans-nutrition-facts-calories-and-their-health-benefits-4118125

https://www.marthastewart.com/1516944/good-eats-health-benefits-green-beans-recipes

https://www.foodnetwork.com/healthyeats/healthy-tips/2013/07/the-health-benefits-of-berries

https://kidshealth.org/en/kids/carb.html

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1032/Lose_Fat_By_Adapting_Your_Body_To_Burn_Fat:_Diet_&_Training_Strategies_to_Increase_Metabolic_Flexibility_for_Optimal_Body_Composition.aspx

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The Keto Rash - What Is It?

The Keto Rash - What Is It?

Before we take a look at if you can be suffering from keto rash, let’s take a look at what a keto diet involves.

The ketogenic diet - also abbreviated as the keto diet - is a diet pattern that is low on carbohydrates and high on fats. The keto diet offers many health benefits including weight loss and is known to help deal with cancer, diabetes, Alzheimer’s and even epilepsy. Research also states that the keto diet can help reduce blood sugar levels and insulin levels.

Some of the other health benefits provided by the keto diet are linked to type 2 diabetes, prediabetes, and metabolic syndrome. There is also an increase in the level of insulin sensitivity, sometimes as high as 75% in the human body.

So how does the keto diet achieve all of these?

The focus is to reduce your carbs intake letting your body go into a state called ketosis. Your body gets into a glucose deficit leading it to burn fat quickly. The fat turns to ketones in the liver and offers energy to the important organs of the body including the brain.

If you are looking to make your body go into ketosis, it’s time to remove some food items from your daily list, including sweets and carbonated soft drinks. You also have to reduce your intake of leguminous plants, potatoes, and fruits.

What Happens in Ketosis?

Here is what happens to your body when it goes to ketosis.

In a keto friendly diet, you eat a high amount of keto-friendly fat.

About 60% to 80% of your diet is fat-based, while carbohydrates consist of only 10% to 20% of your diet.

Your body quickly goes into ketosis- the state where your body utilizes fats instead of carbohydrates to generate energy for your daily functions.

When trying out the keto diet, a very low-carb diet, the level of the hormone insulin in our body goes down, and fatty acids are released in our body in a significant amount.

These acids are then transported to the liver, where they are oxidized and made into ketones which provide energy for the entire body and all its functions.

Unlike other fatty acids, ketones can move across all hurdles and give energy to the brain when there is a minimal level of sugar or glucose in our body.

The keto diet does not only help you in losing weight but also to gain better metabolism in the body. However, the keto diet does act differently on different people. A lot depends on the immune system of the person taking it. At the end though, it makes you feel less hungryand helps in promoting weight loss in people.

Can a Keto Diet Give you Rash?

So, are there any drawbacks and side effects, if any of the keto diet?

The keto diet, for one, can sometimes cause a rare problem called the ketosis rash. The rash, in medical terms called prurigo pigmentosa, is a skin condition that is mostly characterized by redness and inflammation around the neck and the back area. Itchiness is also a feature of the keto rash.

The keto rash is a dermatological problem. While it can happen to anyone, it is most common in women from Asia, especially Japan. Only about fifty of the two hundred documented cases of the keto rash, in itself a small number, have occurred outside of Japan.

While we mostly think of the ketosis rash as happening around the neck region, there are chances of keto rash on face and also keto rash on arms of an individual.That being said, a keto diet rash isn’t particularly harmful or something you have to worry about, and as we will see below, goes away when you stop the keto diet.

Is Itching a Sign of Keto Rash?

Some of the symptoms of this kind of outbreaks are:

1. Itchiness and redness around the stomach, back, and neck This is also called the keto itch.

2. Spots, red in colour, called papules that look like a web spread across the length of the affected area. The keto rash on arms can make it red.

3. The rashes tend to keep appearing time and again. They are pretty much recurring in nature.

4. They often become hard and scaly towards the end when the conditions worsen. The keto rash on face is particularly troublesome.

5. Dark, brownish pockmarks are seen left on the skin called keto hives once the rashes disappear entirely.

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The Four Stages of Keto Rash

So, is this among those side effects that you should worry about? While redness and itchiness are a sign of the keto rash, there is no reason to panic. Not every rash you develop has to be the keto rash! Research on the keto diet and the keto rash has shown four distinct stages of the keto rash. Here is a look at the side effects.

1. Early Lesion:

There are light pink abrasions on the skin called ‘urticarial papuloplaques.’ They look like scratch marks on the skin. This is the first stage of the keto rash and is also the most overlooked stage for most people assume it to be a normal rash of some sort that will go away with time.

2. Fully Developed Lesion:

Keto rashes become visible now. The skin turns red with lesions called papules. These papules are sometimes containing cysts that are filled with fluids called papulovesicles. Sometimes, Rarely, these cysts are also filled with pus. These are called papulopustules. It may sometimes be painful as well. Mostly, you would find it as a keto rash on arms.

3. Resolving Lesion:

Now, the rashes begin to be reduced, but there are signs of crusty and scaly papules that are left on the skin. The abrasions also start getting darker in colour. The itchiness tends to reduce too at this point.

4. Late Lesion:

The last stage of the keto rash, the rashes heal, but the skin is left with web-like patterns, dark spot-like marks called ‘reticulated hyperpigmentation’ that remain on the skin long after the rashes are finally healed.

Should You Be Worried About a Keto Rash?

If your body is itching to post the keto diet, you are developing a keto rash. While there is a connection between keto rashes and ketosis, researchers and scientists have still not found out why it happens. However, they have some theories as to why a keto rash on face or a keto rash on arms can happen.

Here are a few reasons that might cause that trigger these rashes.

1. Ketones:

If there is an excess of ketones that are produced in your body while you undertake the keto diet, it can result into the inflammations of the blood vessels and lead to the emergence of the keto rashes.

2. Aggressive Fasting:

Continuous fasting for long periods can lead to a decrease in the blood sugar levels of a person which might influence their body to go into ketosis which will, in turn, lead to the body burning fats instead of carbohydrates to maintain energy and cause the rashes to develop.

3. A low carbohydrate-based diet:

A low carbohydrate-based diet can lead to rapid weight loss. Researchers have found that this has a significant correlation with the causing of the keto diet rash.

4. Allergens:

In many cases, people who suffer from the keto rashes have allergies from various keto-friendly foods that trigger the allergic reactions if they are to consume it. The immune system reacts differently in everybody.

5. Deficiency in nutrients:

Deficiency of nutrients in the right amount can also lead to a condition called low carb rashes. The low carb rash isn’t something to worry about but can cause discomfort.

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Can My Keto Rash Reappear?

Relapses in keto rashes can happen due to different reasons. Some of the common ones are:

1. Restarting your keto diet may lead to a relapse in the rashes again.

2. You might develop rashes again through mechanical stimulators like bandages and the like.

3. Excessive sweating can lead to a relapse in the keto rashes.

4. Extreme emotional stress can act as a trigger for keto rashes.

How Do You Get Rid of Keto Rash?

So, how do we get rid of the keto rash? We will take a look at how you can get a keto rash easily.

1. Increase your carbohydrate intake:

If you are someone who had started the keto diet and reduced your carbs intake drastically, you should start incorporating more carbohydrate in your meal. Lack of carbs leads to ketone formation which leads to keto rashes.

2. Take care of proper nutrients in your food:

In the case of a keto rash, do not restrict the amount or number of foods that you can eat. Make sure your meal has a balanced amount of nutrient in them. Deficiency in vitamins A, B-12 and C has been known to lead to skin conditions including the keto rashes. Eat lots of vegetables and fruits to eliminate the threat of a keto rash.

3. Remove allergens from your food:

The keto diet meal consists of nuts, fish, dairy products like milk and curd, which are some of the most common food allergens. Try consulting a doctor to find out if you have allergies from any of these food items and make efforts to remove them from your meal.

4. Take anti-inflammatory supplements with your diet:

Supplements like probiotics, Vitamin D, fish oil supplements and the like are suitable for dermatological health. Be sure to take them with your meal as a precaution against the rashes.

5. Proper skin-care:

If you have sensitive skin, make sure to wash your skin daily with lukewarm water to clean the pores for healthier skin. You may not have to worry about having a keto rash on face then.

6. Take to your doctor:

If the keto rashes persist, it will be a good idea to visit your doctor to check in with their expert opinion.

These simple tips will help you ensure you don’t have to worry about keto rash, or get rid of them quickly.

The Top Lifestyle changes to Avoid Keto Rash

There are a couple of changes you can incorporate in your lifestyle to live a healthy life and avoid the keto rash. They are rather straightforward and simple to follow.

1. Stop fasting:

Fasting will only lead to an increase in ketone in your body that leads to a greater chance of rash formation.

2. Avoid skin irritants:

If you have excessively sensitive skin, we’d recommend that you avoid using any chemical products. Avoid scratching your rashes as that makes the condition worse. Do not use exfoliants over the affected area as well.

3. Avoid sweating:

While sweating is an unavoidable part of an active life and can barely be stopped, it can be controlled up to an extent. Try to avoid and/or minimize intense physical activities that lead to excessive sweating as that can cause an allergic reaction in your body and lead to keto rashes. Wear light and breezy clothes as they do not stick to the body and cause you to sweat more than usual.

4. Avoid stress:

Stress can also lead to rashes and breakouts. It is good to incorporate specific stress relieving techniques in your day to day lives to avoid your rashes and allergies from acting up. Meditation long walks, deep breathes, yoga and the like can help you relieve stress and calm your body down.

The Other Steps to Help Prevent Keto Rashes

Apart from lifestyle changes, a few other steps can help prevent the spread or occurrence of keto rashes on your body are:

1. Begin Your Keto Diet Slowly

If you really want to start a keto diet, better begin slowly. Instead of jumping into the diet head first, start slowly by reducing your carbohydrate intake day by day. Too much at once, is never a good idea.

2. Focus on the Nutrients

Focus on nutritious food items in your diet, including food that contains high amounts of vitamin C, E and other such similar nutrients that will help your immune system fight better against the keto rashes and other such problems.

3. Don’t Forget Omega-3

Omega 3 acids are an essential part of your diet as they help you strengthen your immune system, which is very important to lead a healthy life. The stronger your immune system is, the better chances you have to protect yourself from all kinds of diseases. You won’t even have to worry about rash.

Should You Go For a Keto Diet?

Many patients with diabetes were able to stop taking medicines for diabetes completely. Here are some other diseases that the keto diet helps counter easily.

1. Heart Disease: The keto diet reduces cholesterol levels, blood pressure and blood sugar levels in the body which is good for people who are susceptible to heart problems.

2. Cancer: The diet is now being prescribed to treat certain kinds of cancer and also to slow the growth of a tumor in the body.

3. Alzheimer’s Disease: The keto diet may help to reduce the progression of Alzheimer in patients.

4. Epilepsy: The keto diet can help reduce seizures in an epilepsy patient, especially in kids.

5. Parkinson’s Disease: Studies have found that the keto diet helps improve conditions in patients suffering from Parkinson’s disease.

6. Polycystic Ovary Syndrome: The keto diet also plays a vital role in fighting against the polycystic ovary syndrome.

7. Brain Injuries: Because of ketosis affecting the brain, it is seen that the keto diet helps recover from a brain injury, including concussions, quicker than from a regular diet.

8. Acne: Because of minimal sugar intake, there is a drastic improvement in skin conditions that can reduce acne in an individual.

How Does Ketosis Differ From Ketoacidosis?

Ketosis is part of the normal process of metabolism of the human body while ketoacidosis is a fatal condition related to the body’s metabolism that can be extremely dangerous if it is not treated correctly on time.

In ketoacidosis, the bloodstream of the affected person has a dangerously high glucose level and ketones, leading to the blood becoming acidic. While mostly seen in people with type 1 diabetes, it can also happen to people with type 2 diabetes;though rarely. Alcohol abuse can also lead to ketoacidosis in a person, and it’s why you need to practice responsible drinking.

Should You Stop Your Keto Diet?

While the ketogenic diet is good in itself, everybody responds differently. If you see your body responds negatively to the keto diet showing an increase in the number of keto rashes on your body, it’s time to stop it.

Do note though that the keto rash in itself is not harmful to the body apart from the redness, itchiness, and marks that remain on the body. There is no permanent damage. Only a couple hundred documented cases exist, so if you’re wondering if it should influence your decision to go for the keto diet, don’t worry. You don’t have to worry about keto rashes, honestly. The rashes, in all probability, wouldn’t happen. Even if it happens, the rash is just temporary, and you can always stop it.

References

https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3569688/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5945928/

https://www.sciencedirect.com/science/article/pii/0026049583901063

https://medium.com/@drstephanie/the-3-biggest-mistakes-people-make-on-the-ketogenic-diet-and-how-to-fix-them-ea554f38ff0d

https://www.masteringdiabetes.org/ketosis-ketogenic-diets-misleading/

https://charliefoundation.org/diet-plans/

http://www.theketogenicdiet.org/

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Ketone Meter

Ketone Meter

If you are on the ketogenic diet and you want to make sure that your body is in a consistent state of ketosis it remains very important that you monitor your progress using some type of meter.

One of the most popular new ways that many people are tracking their progress with this diet is with the help of a ketone meter. This is a device that can be used to monitor ketones in breath. It works in a similar way that a breathalyzer detects alcohol. Rather than detecting the presence of alcohol in breath however the breathalyzer actually works to detect the presence of ketones which are given off when a person is in a state of ketosis.

A ketone meter remains one of the easiest ways that you can measure the status of your ketosis. Other methods can often be a bit invasive but with the help of the meter, you just need to breathe into the device for a fairly accurate reading at any time.

When Should You Be Measuring Ketones?

With any low carbohydrate diet where you should be measuring ketones, there are some specific times when it can be beneficial to measure the presence of ketones.

A higher level of ketones on the meter don't always mean that you'll be getting the best weight loss results either. Keeping your ketones at a good level can help to make sure that you can prevent the chances of putting your body into a dangerous level where you will no longer be consuming fat but rather be consuming nutrients in your body that are needed.

One of the best times that you can measure your ketone levels with a meter is right before you have breakfast. The level of ketones in your body and your breath don't change quite as drastically as your blood sugar so it means that by measuring your ketones at specific times through the day, you can work at getting an accurate reading on your ketone level when they are at their lowest.

Choosing a consistent time in the morning when the presence of ketones is at its maximum and then choosing a time in the evening when you are likely to have your largest meal can be important. Take around 15 min. before measuring after you have your largest meal. After that, you can have your highest and lowest concentrations for ketones. This will give you an idea of the range that your body typically experiences.

Keeping the range of ketones in your body at a fairly consistent rate will mean discovering averages. Measuring at specific times when your ketone levels are at their highest and lowest can help you to see the average concentration of ketones for guiding your training goals.

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Optimizing Your Health With Measuring Ketones:

Detecting the presence of ketones when you have been on a keto diet for some time can take measurement from a ketone meter. Detecting your ketogenic range in the early stages can also be done by some subjective feelings.

If you start to feel like your legs are weak, if you experience nausea or headaches, you may be in a ketogenic state that is burning fat to rapidly. These symptoms can also sometimes be called the keto flu. In the earliest stages of your diet you might experience some of the symptoms as a result of your body adjusting to the change in your metabolism.

Hunger can also be a big way that you can measure the presence of ketones. When your body is in the first stages of the diet, you'll find yourself being extremely hungry. Over time however your body can become keto adapted and start to see decreases in hunger which can result in better focus and improved overall feeling while you are on the diet.

If you find yourself continuing to feel extensive symptoms of hunger even months after you been into the ketogenic diet, it could be a good idea to optimize your health by regularly using your ketone meter. Putting your body into a proper ketogenic state is often one of the best ways to curve the symptoms of hunger and prevent the chances that your body isn't providing you with the fat burning benefits of the diet.

When you are able to experiment slightly with the ketones present in your body and measuring this with the ketone meter, you can have a better idea on the way that you can feel the best while you are on the diet. Finding a level that works for you will help you determine how you can have the utmost focus with your ketogenic diet.

How Are Ketones So Easy To Measure In Breath?

A breath reading for ketones can be extremely accurate because of the way that ketones can produce a smell in our breath as fat starts to break down. Breath acetones can be a very good predictor of ketosis and many people actually start to notice that their breath can start to change when they start ketosis.

Breath acetones work as a biomarker of the beta hydroxybutyrate in blood plasma and this comes from the breakdown of various fats in the blood stream. This is exactly the type of effect that you are going to want to create when you are in a ketogenic diet.

Getting a keto breath meter can be one of the best ways that you can perform these readings with very minimal discomfort to better understand the overall mechanism of your diet.

By simply breathing into the device every day at regular intervals, you can get a rough monitor on the breath acetones that are present in your system. Having a ketone breath meter can help you through the process of the diet and benefit you when it comes to having a reliable measurement device for weight maintenance.

If you are planning on starting the ketogenic diet, you should strongly consider picking up a keto breath meter so that you can have better results over time. These simple tools can really help you ramp up your progress!

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Keto Diet vs Atkins Diet

Keto Diet vs Atkins Diet

As many already know, the Atkins diet is one of the most popular low-carb diets along with the Keto diet. These are undoubtedly some of the most common diets out there today, but not many people could give you an analysis of each as well as what distinguishes them from one another. Diet plans are extremely popular in the modern era because they allow you a degree of privacy that can’t be observed at a traditional gym. In this post, we offer an in-depth analysis of each diet, the strengths and weaknesses, and loads of other information. By the end, you’ll know who is suited for each diet and possibly what the best diet of 2018 has been so far.

  Overview of Keto Diet

The Ketogenic diet (Keto for short) is an extremely popular diet that has been trending upward in 2018. The Ketogenic diet is based on the simple idea that you should consume less carbohydrates, which forces your body to find other fuels to burn for energy. Carbohydrates are an excellent source of energy for your body and it’s for good reason that it’s the first thing your body will turn to burn for fuel.

  Instead, the idea for the Keto diet is that without carbohydrates for your body to burn, it will burn something else for energy (fat). When your body is forced to burn fat instead of other sources (carbs), you can experience weight loss. People love this idea for its simplicity and relative ease of execution.

  When you eat foods that have carbs, the body naturally starts the process of converting the carbs into glucose. Glucose is also known as blood sugar and it’s often used by the body for energy. Since glucose is a very simple form of energy and easy for the body to use, it gains priority and often gets used before anything else. This is troublesome for those with weight loss goals because the objective of weight loss is to burn fat. If something else is getting burned when you do physical activity, you’ll find yourself making very slow or no progress.

Why Low-Carb Works?

When your body doesn’t have any carbohydrates, however, it will turn to other sources for that energy. Next up in line is fats. When you eat too much food, the excess energy is stored in the form of body fat for your body to use at a later time. When your body is forced to burn the fat that is stored, you’ll begin to lose body fat and as a result, your weight will decrease.

  Because of this logic, the Ketogenic diet was born. On a Ketogenic diet, an individual aim to vastly reduce or even eliminate carb intake so that the body has to use fat for energy on a daily basis. This process results in weight loss with the possibility of never having to work out. For the reasons of an easy-to-follow strategy and the prospect of not having to exert much physical effort, the Keto diet is extremely popular, and the community continues to grow daily.

  Though this process seems easy enough to understand, there is actually a lot going on behind the scenes in your body while you are on a Keto diet. For example, the fat burning process is very complex and interesting. It’s not as simple as just burning fats.

  When fat is used as an energy source, it is broken down in the liver. This process creates ketones, which are then used as fuel for the body in place of the glucose made my carbohydrate consumption. These are the processes that you should be familiar with when you embark on a Keto journey. Being in tune with your body and what is happening is just as important as sticking to the diet itself.

Benefits of the Keto Diet

Though most people start the Keto diet in hopes of losing some weight, the Ketogenic diet also has several other indirect health benefits. There are some interesting side-effects to the Keto diet that probably result from the increased monitoring of the food that enters your body. When you eat according to a Ketogenic diet, you are constantly keeping tabs of what you eat. This ultimately leads to several health benefits as you become more health-conscience and treat your body better.

  One positive thing that comes out of the Keto diet outside of the chemistry of burning fats instead of carbs is the reduced appetite. Overeating is one of the main causes for obesity in America and around the world. It’s also one of the main reasons that people abandon diets so early. On a low-carb diet like the Keto diet, appetite is reduced, and it becomes easier to eat less. This promotes weight loss, since you are eating less food and you’re not inclined to keep eating.

  When you lose weight on the Keto diet, it’s been observed that a lot of the weight that you lose comes from your abdominal cavity. This is great for your health because this type of fat can lead to several other health risks and put you at increased risk for disease. By helping to eliminate this fat that becomes lodged between your organs, you can reduce your risk for heart disease and type 2 diabetes. This is a massive health benefit of Keto and can add years to your life.

Long-Term Benefits

Triglycerides are a category of fat that can be found in your bloodstream. They form from excess calories consumed by the body and are stored in fat cells. A person that is prone to overeating will have high triglycerides, which puts them at a hugely increased risk for a myriad of health problems. A Keto diet can help bring down your triglycerides due to the reduction in carb consumption.

  Another benefit of the Keto diet is increased levels of HDL Cholesterol. For those familiar with cholesterol, you know that HDL is often referred to as “good cholesterol”. For those unfamiliar, HDL stands for high-density lipoprotein and it’s not only essential for your body, it also can help to reduce your risk for heart disease. To maximize these effects, you should increase your HDL and minimize your LDL (bad cholesterol). On a Keto diet, lots of fats are consumed and that’s what helps to increase your HDL levels which in turns reduces your risk for disease and makes you healthier.

  Blood sugar and insulin levels can also see a positive impact while on the Keto diet. Diabetes and insulin resistance are something that affects millions of people each year worldwide. There are many studies that show that blood sugar and insulin levels can be reduced significantly by eating a low-carb diet. In fact, you may be able to cut them in half just by eating a Keto diet.

  The Ketogenic diet can help reduce your blood pressure. High blood pressure is something that has become a huge problem in recent decades as our diet becomes more full of carbohydrates. High blood pressure, which is also known as hypertension, is linked to a lot of different diseases. These include heart disease, kidney failure, stroke, and more.

  Earlier, we talked about the Keto diet’s ability to increase HDL (good cholesterol). Well, as it turns out, a Keto diet can also decrease LDL (bad cholesterol) levels. LDL is cholesterol that is bad for your body and can lead to numerous health problems.

  In fact, not only can a Keto diet bring down your LDL levels, it can also change the size of the LDL particles. Smaller particles of LDL are especially dangerous and are associated with increased risk of heart disease. The benefit of a Keto diet is doubled in this case since you can both reduce your levels of LDL and the size of that LDL which will put you at a reduced risk for numerous health problems.

Neurological Benefits of Keto

There has been significant research to indicate that a Ketogenic diet will have numerous health benefits for the brain, as well. This can include increased memory, improved cognition, more clarity, less migraine headaches, and even can help with seizure control. Ketogenic diets are sometimes used to treat epilepsy. This breakthrough is encouraging to scientists hoping to also help Alzheimer’s Dementia, and Parkinson’s disease patients with preserving and restoring brain function.

  In addition to those common diseases of the brain, Keto can also help treat a lot of other neurologic and metabolic diseases. Among these are Autism, Depression, Headaches, Narcolepsy, traumatic brain injury, PFK deficiency, and others. The wide variety of possible disorders that Keto has already shown to be somewhat effective against bodes well for the future of Keto as a treatment. Even if you are not affected by these, Keto can also help you bring down your risk of some of them, so the benefits don’t only extend to those with neurological and metabolic diseases.

  Experimental and Emerging Benefits

It has been speculated that a Keto diet can help fight some types of cancer. Studies have been done on mice during which the increase of Ketone helps to decrease tumor cells and can help increase the life of the test subjects. This is obviously an important development that makes the future of cancer treatment a little brighter thanks in part to a Ketogenic diet.

  The Ketogenic diet is naturally anti-inflammatory and can help decrease inflammation, which is the cause of several health problems. Among these are acne, psoriasis, general pain, arthritis, and more. Scientists believe that one of the ketones produced by a Ketogenic diet is the cause of this inflammation fighting power.

  Though experts are still unsure of why, a Keto diet can help improve your sleep and energy levels. For the increased energy, it’s known that a Keto diet will stabilize your insulin levels and make energy more readily available for the body to use. As for sleep, it is thought that it may be related to the brain’s use of ketones that are produced by ketosis.

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More Benefits of Keto

Women’s health is another area affected positively by Keto. Women can enhance their fertility though Ketogenic dieting and there are studies to show that you can treat Polycystic Ovary Syndrome with low-carb dieting. PCOS has symptoms like prolonged menstrual periods, acne, and obesity.

  Most of the positive symptoms experienced by Ketogenic dieters are a result of the Keto diet’s ability to help stabilize blood sugar levels. This helps to lower the overall insulin that’s in the blood and has a stabilizing ripple effect throughout the body’s hormone levels. This is especially true in women.

  Your eyes will also benefit from a Ketogenic lifestyle, believe it or not. It is well known that high blood sugar has an effect on the quality of your eyesight and how prone you are to eyesight conditions. High blood sugar, if left untreated, will lead to an increased risk for cataracts. The Ketogenic diet helps to reduce blood sugar levels and therefore protects your eyes from conditions like cataracts. Diabetes research has been conducted to prove this theory.

  A Ketogenic diet will also help with muscle growth and your endurance. One of the ketones created by ketosis (BHB) is known to help promote muscle gain and is therefore beneficial to any athlete trying to improve or maintain muscle mass. Because of this, the diet has become extremely popular with bodybuilders.

  Perhaps as a result of some or most of these factors, Ketogenic dieting is shown to be an effective treatment method for type I and type II diabetes. This is most likely due to the effectiveness of the Keto diet for regulating insulin and blood sugar levels within the body.

  Though we’ve listed what feels like dozens of possible health effects of Keto, there are plenty more out there. The reason for such far-reaching benefits is that Keto helps to affect a few key factors in your body positively that, down the line, can prevent countless diseases and disorders and overall improves your general health. This heavy ripple effect is perhaps the biggest draw to the Ketogenic diet.  

How to Eat Keto

The concept of Keto is fairly straightforward, but many people have trouble executing on this diet plan. Resisting the consumption of carbohydrates is difficult both from the standpoint of willpower and practicality.

  About 50% of the Western diet contains carbohydrates. This macro has become a staple of our diet and thus it is very difficult to avoid on a daily basis. For this reason, people find it hard to recreate their diet and fill it with Macros that are not carbs. To add to the difficulty, Keto doesn’t just require that you stop eating carbohydrates. It is much more involved than that.

An effective Keto dieter will be managing everything that they consume and recording the Macronutrient content from each of those things. The three that a Keto dieter will have to keep track of are fats, proteins, and carbs. To achieve ketosis, you’ll need to find the optimal balance of these Macros. Ketosis is the goal of the Ketogenic diet. It’s the process in which the body breaks down fat for energy and produces Ketones.

  Weight and body fat loss is the primary goal of most dieters, but Ketone is a great side benefit. Ketone is responsible for a lot of the health benefits as described above. This multifaceted approach to healthy living is what makes the Keto diet such a popular and effective one.

The Macro Ratio

When eating Keto-friendly, there is a recommended Macro ratio that you should model your diet after. When trying to reach Ketosis, your daily intake of Macros should consist of 70-80% fats, 20-25% protein, and 5-10% carbs. These may change according to your height, weight, and activity level. This ratio will help to ensure that you achieve and maintain Ketosis and maximize your potential for weight loss.

  If you are having trouble tracking these statistics, you may want to use an app or food tracker to help you. There are some great, free apps out there that can tell you what Macros are in your food and what your daily intake is for each. Many people also find communities helpful to keep them on track and accountable. The most important thing is that you are precise in your tracking so that you can get an idea of what’s working and what’s not in your personal records.

  When you’re on a Ketogenic diet, it can feel difficult to find foods that are friendly to your needs and don’t contain carbs. The most popular foods to center a Keto diet around are eggs, olives/olive oil, meat, poultry, seafood, high fat dairies, dark chocolate, berries, garlic, onion, broccoli, kale, coconut oil, nuts, and seeds. There are, of course, plenty of other Keto-friendly foods out there but that list is a great place to start.

  Once Keto dieters find a good shopping list and some good foods to build around, they almost always start doing meal prep. Meal prep is the process of preparing meals ahead of time and either freezing them or refrigerating them for consumption later. This allows you to adhere to your dieting plans more easily and also save time on cooking food. Many people find that structure to be extremely helpful for diet loyalty.

Overview of Atkin’s Diet

Though the Atkins diet started nearly 20 years ago, it remains relevant in 2018. The Atkins diet is another popular diet that is often associated with the Keto diet due to some similarities in concept that they share. Similar to the Keto diet, the Atkins diet stresses the importance of reducing carbohydrate intake in your everyday diet. Dr. Atkins, the founder of the Atkins diet, contends that carbohydrates are the root of the obesity problem in modern America.

  Robert Atkins was a physician from the United States who is the creator of the viral Atkins diet. The Atkins diet reached peak popularity in the early 2000s and as a result, Dr. Atkins was named as a Time top ten most influential people of 2002.

  The concept of the Atkins diet is that if you reduce your carb intake to less than 40 grams per day, you will enter ketosis. Ketosis, as we know from the Keto diet overview, is the process in which your body starts to burn fat for energy instead of carbohydrates, which would be easier.

The Stages of The Atkins Diet

The Atkins diet is segmented into four phases. These stages each have different goals and circumstances. They also each have a different amount of carbs that you’re allowed to consume in each. The four stages are induction, ongoing weight loss, pre-maintenance, and maintenance.

First Stage of Atkins

The first 14 days of the Atkins diet are called the Induction stage. During this stage, the dieter should limit carbohydrate intake to less than 20 grams per day. According to the Atkins diet, it is possible to lose up to 15 pounds in these first 14 days. During this stage, dieters are encouraged to only eat low-carb vegetables such as broccoli, tomatoes, and lettuce and discourages the consumption of foods like yogurt, fruit, and starchy vegetables. Beverages also count towards your carbs, so you should monitor the nutritional content of not only what you eat, but what you drink as well.

Second Stage of Atkins

The second stage of the Atkins diet is the ongoing weight loss stage. In this stage, you are allowed to increase your daily allotment of carbohydrates by five grams per day. It’s not clear exactly what the goal of this stage is, but during this stage you’ll find that you hit a weight loss plateau. Eventually, you’ll have to decrease your carb intake again.

Third Stage of Atkins

The third stage is pre-maintenance. In this stage, it is expected that your weight loss will slow down drastically. This is also known as the testing stage because you are encouraged to test some foods back into your diet to see the result. If you gain weight back, you know that that food isn’t something your body responds positively to. If not, it is seemingly safe for you to include in your diet going forward.

Fourth Stage of Atkins

The fourth and final stage is called the maintenance stage. In the maintenance stage, you’re able to introduce more carbs into your everyday diet. It’s still important that you monitor your daily carb intake and that you stay away from any carbs that made you gain weight in the pre-maintenance stage. It’s also important that you choose healthier carbs to reintroduce into your diet rather than refined carbs.

  If you find yourself gaining weight again, the Atkins diet recommends that you restart the plan and try again. Through these four stages of the diet, it should be your goal to figure out what foods go well into your diet and which ones don’t. By the time you get through the diet a couple of times, you should be able to fully optimize your diet so that you know what you can eat and what you can’t.

Health Benefits of the Atkins Diet

Since the Atkins diet is so similar to the Keto diet, a lot of the health benefits are similar or the same. This is because both diets are centered around lowering your carbohydrate consumption. They also tend to have some of the same long-term effects on your health.

  Low-carb diets like the Atkins diet and the Keto diet tend to help stave off hunger, which is one of the hardest things to overcome when dieting. When you eat less carbs and more protein and fats, you feel fuller and will typically eat less calories.

  The Atkins diet, like the Keto diet, also helps burn fat in your abdominal cavity. This is very unhealthy fat that interferes with your organs and lead to inflammation and increased risk for heart disease and type II diabetes. Low-carb diets specifically help to target this type of fat and burn it from your body.

  The Atkins diet also helps regulate triglycerides, blood sugar, insulin, cholesterol, and blood pressure. All of these are factors that contribute to larger problems down the road. Low-carb diets have shown to be effective in helping all of these.

  There are also preliminary studies showing that the Atkins diet can help treat the symptoms of acid reflux.

  The Atkins diet and Keto diet are different in structure and some other concepts, but many of their benefits are similar due to the underlying principle of less calorie consumption while on these diets. It’s also true for both that the positive effects ripple out to affect other areas of your general health and that can have huge benefits in the distant future.

How is the Keto Diet different from the Atkins Diet?

All of this information might have you wondering what the differences are between the Keto Diet and the Atkins Diet. In basic concept, they are very similar. However, they are executed differently. But first, we’ll look at the similarities.

  The Ketogenic Diet and the Atkins diet both revolve around the idea of lower carbs, and both also require to you keep track of the carbs that you take in to make sure you are within the right range. Both also have the goal of achieving ketosis to burn fat instead of carbohydrates. You won’t have to count calories on either of these diets.

  Both of these diets also enjoy numerous adjacent benefits from the low-carb consumption. These effects are far-reaching and long-lasting and can affect you for the years to come. Both diets, if sustained, could lower your risk for heart disease, diabetes, heart disease, and more. They would both also be good for treating epilepsy and other neurological diseases.

  These two diets do differ pretty drastically in execution, though. While on Atkins, you really only need to track your carb intake and you don’t pay attention to the other Macros in your diet. On Keto, however, you track three of the major macros and you adhere to a strict Macro ratio. Among these Macros that you need to track on Keto are proteins, carbs, and fats.

  While both Keto and Atkins place an emphasis on letting your body enter Ketosis, Ketosis plays a much larger part in the Keto diet. During a Ketogenic diet, you are expected to keep your body in Ketosis for the entire duration of the diet. On the Atkins diet, however, the plan only calls for you to be in Ketosis for one or two of the total four stages. The other difference is that protein is not limited on Atkins, but it is on Keto.

  Mainly, the difference between the two is that Keto is a much more dedicated diet plan than Atkins. It is more difficult to stick to because it is more restrictive of what you can eat and how much of it you can eat.

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What are the phases of each diet?

The Atkins diet has four phases: Induction, Ongoing Weight Loss, Pre-Maintenance, and Lifetime Maintenance. In induction, you are limited to very few carbs and you are encouraged to eat only low-carb veggies over your first two weeks. In Ongoing Weight Loss, your weight loss will plateau as you gradually introduce more carbs into your diet. In Pre-Maintenance, you are close to your goal weight and you’ll be figuring out a long-term meal plan that allows you to maintain your goal weight. Finally, in Lifetime Maintenance you have shown you are able to maintain the goal weight and you have an optimized meal plan that has a set amount of carbs that you can eat and still maintain your weight.

  In Keto, you’ll likely experience the same effects as the Atkins diet, but it’s far less structured. Keto requires you to meet your Macro ratio for the entire time that you’re on the diet. Your goal is to remain in Ketosis for the entire time that you are on the Keto diet. You won’t have to do much adjusting on the Keto diet as you would have to do on the Atkins diet and you are expected to consume the same ratio of Macros and track them each day regardless of how far in you are into the diet.

Does Atkins Cause Ketosis?

The answer to this question is not as straightforward as it would seem. The short answer is yes, Atkins can cause Ketosis and it is the goal of the Atkins diet to induce Ketosis. However, this Ketosis is limited almost exclusively to the first and second stage of the Atkins diet. After that, you will no longer be in Ketosis. The Atkins diet causes Ketosis only during the parts of the diet during which you are vastly reducing your carbohydrate intake. This is usually the first 14 days.

Final Verdict: Who is suited for which diet?

Now that we have all the information, we can confidently tell you who is suited for each of these diets. Our answer is mostly sourced in the section that we examine the differences between the Keto and Atkins diet. Both of these diets are suitable for anyone that wants to lose weight and have other long-lasting health benefits. They can also both be followed from the privacy of your own home.

  The difference lies in the dedication and level of diligence required for each diet. The Atkins diet still requires some determination, but the level of dedication is far less than the Keto diet. This is because while the Atkins diet does require you to enter Ketosis, it’s not for the entire duration of the diet. On the Ketogenic diet, you need to be monitoring your Macro intake each and every day to ensure you are in Ketosis.

  With all of those factors taken into consideration, anyone who is very serious about Ketosis and long-term health benefits of Ketosis and Ketone production should go on the Ketogenic diet. This is great for those who work out frequently and enjoy fine-tuning their body’s processes. Someone who is looking for something more passive, but less effective would find Atkins to be the more suitable diet.

References

https://kidshealth.org/en/teens/carbs-diabetes.html

https://www.nhs.uk/live-well/eat-well/different-fats-nutrition/

https://www.cosmopolitan.in/life/features/a11523/ketogenic-diet-currently-most-popular-weight-loss-trend-heres-why

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186

https://www.webmd.com/cholesterol-management/guide/hdl-cholesterol-the-good-cholesterol#1

https://www.healthline.com/nutrition/low-carb-diet-for-diabetes

https://www.mayoclinic.org/diseases-conditions/epilepsy/diagnosis-treatment/drc-20350098

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2898565/

https://www.ncbi.nlm.nih.gov/pubmed/24615175

https://www.sciencedirect.com/science/article/pii/S0378512212003362

https://nei.nih.gov/health/diabetic/retinopathy

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Best Keto Chips Recipes For You

Best Keto Chips Recipes For You

We all know the many benefits of a keto diet and are motivated to the new changes in our dietary habits. However, transitioning isn’t as easy, especially if you are on a high carb restricting diet. Usually, people think of a keto diet as something that is very restrictive, and you have to consume a lot of fat and protein.

The most difficult part is giving up on your favorite foods, especially those kept you company during late nights while completing school projects or presentations for office meetings. One of those things is chips. There aren’t many healthy keto friendly options available in the market and the ones that they are, are very expensive.

Chips that you have been eating until now are majorly made of starchy vegetables and are fried in oil that isn’t the healthiest for consumption. What is more disturbing is that after these vegetables and corn tortillas are sliced, they are dipped in different types of chemicals to preserve them for longer time, make them tasty, and enhance their color. Eating these chips puts you at a higher risk of lifestyle-related disorders like hypertension, hyperlipidemia, liver and renal issues, and cardiovascular dysfunctions.

One serving of 15 potato chips gives you 160 calories of energy that comes from 15 grams of net carbs and only 2 grams protein and 10 grams of fat.

What Chips are Low in Carbs?

Luckily, you don’t have to give up completely on your favorite salty snack. There are several high fat and high protein options made from foods other than starchy vegetables. Here are some low-carb chips that make ideal and healthy keto diet snacks:

1. Kale Chips

Kale is a superfood, so its chips are going to be equally good. One serving of 15 kale chips contain 2.7 grams of net carbs and are usually baked olive oil, which is a healthy alternative to sunflower oil. Read the label carefully so that you don’t pick up something that it contains trans fats, sodium, or preservatives. Kale chips come in a variety of flavor but stick to salt as it doesn’t contain added sugar.

2. Pork Rinds

When you think of a perfect keto snack, the first one that comes to your mind is pork rinds. It is a delicacy made from a pig’s skin and is roasted or fried in pig fat. Go for the roasted variety because frying reduces the quality of pig fat. The cooking process shrinks the size considerably but gives it a lingering flavor.

It is enjoyed as pork cracklings, scratching, or greaves in the United Kingdom, chicharron in Spain, and kaiings in South Africa. An ounce of pork rinds contains 152 calories of energy, 15 grams of fat, 17 grams of protein, and no carbs at all. It is a rich source of sodium but on a keto diet, it is a good thing as your body loses a lot of sodium during the first weeks.

3. Raw Vegetables

There is nothing like eating raw vegetables, which are full of essential vitamins, minerals, and bioactive molecules. Zucchini, celery stalk, and cucumber are great snack options. You can eat it with peanut butter or almond butter.

4. Pepperoni Chips

The sound of crispy pepperoni chips is so delicious. It is smoky, salty, and just the right satiating snack you need. Made from crispy pepperoni is available in supermarkets readily or you can make them on your own using Italian sausage. You will get 73 kcals of energy that comes from 3.5 grams of fat, 9.3 grams of protein, and 1 gram of net carbs. It is also a good source of sodium, containing over 550 mg, but that shouldn’t be a concern.

What Chips Can You Eat on the Keto Diet?

You can eat all the variants we just mentioned along with keto chip recipes that we are going to tell you today. Our aim was to ensure that the keto recipes are high in fat, extremely low in carbs, and offer a fair amount of protein. Make sure that you sprinkle a good amount of salt on these chips so that you don’t experience the keto flu.

Sodium will help you minimize symptoms of the keto flu, which mainly occur because of excessive water loss and electrolyte imbalance.

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How Do You Make Keto Chips?

Here are six best recipes you can use to make different types of keto chips:

1. Low-Carb Keto Tortilla Chips

This recipe is a hit among picky eaters because it is made entirely of choose. It is not only tasty, but also a bomb of energy that will keep you full for at least a couple hours.

For this recipe, the ingredients you need include:

  Shredded mozzarella - 1 ½ cups

Almond flour - ½ cup

Flaxseed meal - 1tbsp

Salt - ¼ tsp

Black pepper - ⅛ tsp

Recipe

Preheat the oven to 375 degrees Fahrenheit. Take two large baking sheets and line them up with a parchment paper.

Melt cheese in the microwave or a double broiler. If you are using a microwave, put all the cheese in a large bowl and heat for one minute. Stir it and stick in the microwave for multiple 15-second periods until it is completely molten.

Take out the bowl and add all other ingredients into it.

Cut the dough into two equal parts and roll them into a rectangle.

Cut the sheet into squares or rectangles and place them on the baking sheet. Make sure they aren't touching one another.

Bake for up to 15 minutes and flip them once after eight minutes.

  Store them in airtight containers. Make in limited quantities because they last only up to three days. You can eat it with guacamole, homemade salsa, or a cheese dip. One serving is ⅙th of the total recipe output. It contains 147 calories of energy, 10.9 grams of fat, 9.2 grams of protein, and 2.6 grams of net carbs.

2. Crispy Keto Cheddar Chips

Crispy keto cheddar chips make the perfect party snacks. They are easy to make and go well with any type of dips.

For this recipe, the ingredients you need include:

  Cheddar cheese - 4 cups

Salt - ½ tsp

Garlic powder - ½ tsp

Onion powder - ½ tsp

Paprika - ¼ tsp

Chili powder - ¼ tsp

Cumin - ¼ tsp

Recipe

Preheat the oven to 375 degrees Fahrenheit. Line a baking tray with parchment paper and keep aside.

Mix the shredded cheese and all spices along with salt in a large bowl and mix them together.

Spread out the mixture on the baking tray evenly and stick it in the oven for 20 minutes. Flip it over midway into the heating process.

Take out the cheese as soon as 20 minutes. Place it on a cool surface, like the kitchen island countertop.

Once warm, use a pizza cutter to cut the cheese tray into triangle or square pieces. Separate the pieces and let me cool off completely.

  They last well up to four days but make sure you store the pieces into airtight containers. One serving of crispy keto cheddar chips is ¼ of the total output. It contains 403 calories of energy, 32 grams of fat, 28 grams of protein, and 1 gram of carbs.

3. Simple Parmesan Chips

Simple parmesan chips are a three-ingredient recipe that is difficult to resist. If you are running late for work but want to make something healthy while getting ready, this is the keto recipe you should pick.

For this recipe, the ingredients you need include:

  Parmesan cheese - 1 cup

Coconut flour - 4 tbsp

Dried herbs of your choice - 2 tsp

Recipe

Preheat the oven to 375 degrees Fahrenheit. Line a baking tray with parchment paper and keep aside.

Mix the three ingredients together. We absolutely love adding rosemary, but you can add oregano, pepper, or thyme. You can add a mixture of all these herbs too.

Scoop out a spoonful of the mixture and place it on the baking sheet. Make sure they are far away from each other so that they don’t blend.

Bake it in the oven for 15 minutes and flip them midway.

Take out of the oven and let it cool and solidify.

  Store them in airtight container as they last for up to four days. One serving is ⅓ of the total output. It contains 233 kcal of energy, 14.5 grams of fat, 19.6 grams of protein, and 2.7 grams of net carbs. You can serve it with all types of high-fat dips.

4. Spicy Nacho Cheese Cucumber Chips

Before starting keto, you would have never imagined turning juicy a cucumber into crispy and tasty chips. You will need a dehydrator for this recipe. These chips take a bit of work but so does keto diet. You can make in bulk and store in the refrigerator for up to five days.

For this recipe, the ingredients you need include:

  English cucumbers - 2 pieces

Onion powder - ½ tsp

Smoked paprika - ½ tsp

Garlic powder - ½ tsp

Dehydrated minced onions - 2 tsp

Chipotle chili powder - 1 tsp

Pepper - ¼ tsp

Salt - ¼ tsp

Shredded cheddar cheese - ¼ cup

Parmesan cheese - ¼ cup

Recipe

Mix all spices together in a small bowl and set aside.

Cut the cucumbers into thin slices using a knife or a grater.

Roll the cucumber slices into the spice mix or sprinkle a little on top, whatever you like.

Take out the dehydrator and set the temperature to 135 degrees Fahrenheit. Keep it inside for up to six hours so that it is completely crisp.

  One cup of the chips will make one serving. It contains 46 calories of energy, 2.5 grams of fat, 3.9 grams of net sugar, and 3.1 grams of protein.

5. Sour Cream and Onion Cucumber Chips

We all love sour cream and onion potato chips, so it was a must to include its variant in this list of healthy keto chips. These chips also require a lot of work and long hours inside a dehydrator, but you can make in bulk quantities and store for a couple weeks.

For this recipe, the ingredients you need include:

  English cucumbers - 4 pieces

Extra virgin olive oil - 2 tbsp

Buttermilk powder - 1 ½ tbsp

Onion powder - 1 tbsp

Dried minced onion - 1 tbsp

Dried dill - 1 tsp

Garlic powder - 2 tsp

Stevia - 2 tsp

Recipe

Thinly slice the cucumbers and coat them with extra virgin olive oil.

Mix the spices and other ingredients in a bowl together.

Put the cucumber slices in the dehydrator and sprinkle the mixture over it.

Cover it properly and leave it in the dehydrator for up to six hours or until you achieve the crispness you want at 135 degrees Fahrenheit.

  One cup of chips makes one serving of the recipe. It will give you 44 calories of energy along with 3.7 grams of fat, 4.2 grams of carbs, and 0.8 grams of protein

6. Almond Butter Cabbage Chips

Cabbage isn’t something most of us like to eat, raw or cooked but we ensure you, these chips are soon going to be your favorite. The vegetable is also high in dietary fiber and easily takes flavors of spices.

For this recipe, the ingredients you need include:

  Almond butter - 4 tbsp

Fish sauce - 1 tbsp

Hemp seeds - 2 tbsp

Garlic cloves - 2 in number

Avocado oil - 4 tbsp

Cabbage - 2 lbs. cut into 3" pieces

Recipe

Mix all spices and other ingredients in a bowl, excluding cabbage.

Keep whisking until you get a smooth, runny liquid. If you feel the paste is too think, add a teaspoon or two of water.

Add the cabbage pieces into the bowl and mix well until all are coated evenly.

Put them in the dehydrator for up to six hours at a temperature above 145 degrees Fahrenheit.

  The cabbage chips stay crispy for up to four days if you store in an airtight container. This recipe makes eight servings, so divide it into eight portions to get one serving size. It will give you 158 calories of energy, 12 grams of fat, 5 grams of net carbs, and 3.6 grams of protein.

You can use these recipes with other vegetables including radish, zucchini, bell peppers, celery leaves, and eggplant.

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Ketones in Urine

Ketones in Urine

A keto diet is a low-carbohydrate and high-fat based diet where the body uses up all its glucose or sugar supply and goes into a state of ketosis which basically means that the body now starts using and burning up fats to generate energy for its everyday functions. This burning up of fats create ketones in the body.

So, what are these substances that can turn into glucose in the body?

Ketones are the elements that replace glucose in a low carbohydrate-based diet. They offer a variety of health effects to your body and also helps give your body energy to carry on everyday functions in place of glucose. When the ketone levels in your body increases, it is termed as ketosis. Ketosis is the ultimate goal of everyone practising a keto diet. But, by what symptoms do we look out to know that we have finally reached the stage of ketosis? The answer is straightforward! We just have to check for ketones in the urine. As for, what ‘ketones in urine’ are, this article will discuss that in detail in easy and simple terms!

However, before we begin discussing ketones in urine, we’d break up about what ketones really are in a bit more detail.

Ketone bodies are molecules, soluble in water, that is made by your liver from fatty acids. The molecules include acetoacetate, beta-hydroxybutyrate, and acetone. The production of ketone bodies is a metabolic process that takes place during a prolonged period of fasting or starvation. However, in some cases, they can move out of control and become extremely dangerous and harmful to our bodies. However, this is only a rare case and happens to people who are severe alcoholic and suffer from alcoholism and some people who suffer from type 1 diabetes.

One other way to boost your ketone production is with the low-carb keto diet. The diet helps you imitate a sense of starvation and forces your body to go into the state of ketosis due to the non-availability of glucose or sugar in your body due to less consumption of carbohydrates. The cells in your body pick up these ketones and transform them into acetyl-CoA, a molecule that is used by the cell’s mitochondria to be oxidized for energy and then converted to fatty acids in the brain. The production of all ketones happens in the liver.

When ketone levels are on the higher side, there are various ways to detect them in your urine, breathe and blood. Ketone levels can vary, depending on how much of ketones your body is making versus how much it is actually utilizing.

Now let us come to ketones in urine.

Ketonuria is the terms that are used to describe ketones in urine. This is a sign that your body is now using fat as its primary source of energy for its everyday functions. The presence of acetoacetate and beta-hydroxybutyrate in your urine indicates the presence of ketones in your body. There are multiple causes of finding ketone in urine including diabetes, eating, disorders, diabetes, and the keto diet. The diagnosis of keto in your urine can be made with the help of a urine test strip that is used to test for keto.

What does the presence of ketones in your body indicate?

It has been studied that people how are more prone to have ketones in their urine or have ketonuria have a healthy metabolism as compared to people who do not produce ketones in their urine even after a prolonged period of starving or keto diet. It is a symptom that your body is good at burning fat which is essential for good and healthy metabolism. This is also a symptom that you have reached ketosis which is ultimately the main aim of everyone who is practising the keto diet. However, ketone levels in urine should drop after two to three weeks of being on a diet because your body definitely gets used to the keto diet by that point of time. This means that the ketone production in your body is either not getting utilized or that your body is producing more ketones that are to be used.

However, excess ketones in urine can also indicate a problem of some sort. It can also mean that your body is lacking the amount of glucose and insulin that it needs to function correctly. Too much of ketone production can lead to a condition called ketoacidosis. Ketoacidosis is a condition that causes acidity in the blood and from overproduction of ketones. It is harmful because since it turns up the level of acids in your blood, it can cause medical issues in your body. However, ketoacidosis is not very common unless you suffer from type 1 diabetes.

What are the symptoms of ketones in the urine?

Ketones in urine can be measured with the help of urine test strips. Most of the stripes diagnose acetoacetate in the urine. Urine test strips are used in the same way that one uses a pregnancy kit. You just have to pee on it for the device to pick up the range of ketones that are present in your urine at a given moment. Some other signs of ketones in the urine include a very sweet smell because ketone bodies produce a robust and fruity scent. The slightly unpleasant smell is only for a short while when you first start the keto diet. If budget is not an issue, then you can also use instruments like the blood ketone meters and the ketone breathalysers. The better and more cost-effective way of diagnosing the symptoms is if you begin suffering from the keto flu. The symptoms include:

1. Keto breathes:

It is the fruity smell that you experience when you first start the keto diet. It might be unpleasant at times, but overall, it does not really cause your body any sort of harm.

2. Fatigue and headaches:

Often, the signs of ketosis include suffering from frequent fatigues and headaches. These headaches are nasty and can often go on for really long periods.

3. Urination:

Ketosis also leads to a person to begin to urinate frequently. Frequent urination in turn again leads a person to lose hydration from the body and become dehydrated soon unless one drinks a lot of water and other fluids.

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4. Sore muscles:

Along with fatigue, people also experience soreness in the muscles and body pain. However, since body pain and soreness in the muscles are a common indicator of any number of diseases, do not panic. Look for other signs as well. It might be that the soreness in your body could be a sign to something minimal like overall tiredness.

5. Insomnia:

Insomnia or lack of sleep is a significant symptom of ketones in your bloodstream. Since there is a large number of ketones that your body needs to burn for your body to be tired, there is a chance that excess ketones in the body will just be the reason for your sudden insomnia. You just do not get tired quickly enough because of excess energy production in your body. Your brain is always using the ketones by burning them and producing more and more energy.

6. Fogginess in the brain:

One of the most tell-tale signs of ketone production is fogginess in the mind. This is also because you are always distracted and wanting to do something else because of the energy in your body. You become more out of touch with what is going around you and feel anxious and agitated in the process.

What is the normal range of ketones in your urine?

While the results vary from person to person, there is a sample range of ketones that can be or should be present in your urine. They include small: less than 20 milligram/dL or moderate that is 30 to 40 milligram/dL and high that is above 80 milligram/dL. It is the higher concentration of ketones in your urine that can be relatively harmful. However, small to medium proportion of ketones in your body can be okay and even healthy since you are on a low-carb and high fat-based diet. The remnant of low to medium range of ketones is a sign that your body is quite efficient at burning fat to use it as energy for its own needs.

Now, over to the main question: Is the presence of ketones in your urine dangerous?

While a certain level of ketone presence in your urine is a sign of healthy metabolism is a sign of a good and healthy metabolism, you must also remember that too much of a good thing is not always right and can also have harmful consequences. Because, at the end of the day, ketones are acidic and too many ketones can make your blood acidic. This can lead to a dangerous situation and can often be a threat to the life of an individual. This is called diabetic ketoacidosis or in short DKA. Ketones should be present in your urine only if you are undergoing a low-carb diet or fasting for long periods. This is because your body, due to the lack of glucose and insulin for energy your body starts using and breaking down fats to meet the energy requirement of the brain and the other organs of your body. But, if your glucose and insulin levels are above or on the range of standard and you still have ketones in your urine, chances are that there is something genuinely wrong with your body, and you might be suffering from ketoacidosis. And it is dangerous as well.

So, what are the classic symptoms of Ketoacidosis?

Interestingly, it is noted that the symptoms of diabetes are also the symptoms for someone suffering from ketoacidosis. They are:

1. Thirst:

Feeling thirsty quite excessively is a sign of ketoacidosis.

2. Dry mouth:

When your mouth gets parched too often and too quickly, it can be a symptom of ketoacidosis.

3. Frequent Urination:

Urinating frequently and at quicker intervals are also a sign of ketoacidosis.

4. Fruity Breath:

Getting a fruity yet slightly unpleasant smell from your breath is a sign as well.

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The more severe signs include:

1. Constant nausea and vomiting:

Feeling nauseous for more extended periods and vomiting often is a sign that things have escalated beyond a point.

2. Pain in the abdomen:

Constant pain in the stomach with extreme pangs in between is also a symptom of ketoacidosis.

3. Confusion:

Ketoacidosis often leads to uncertainty in the brain and can lead to extreme fogginess in the minds of people.

4. Weakness:

Feeling nauseous for more extended periods and vomiting often is a sign that things have escalated beyond a point.

5. Trouble in breathing:

Having trouble while breathing is also a common sign in people suffering from the same. Shortness is breathing is an absolute indicator.

However, when is the right time to look for a treatment for ketoacidosis?

Apart from the symptoms mentioned above that includes nausea, vomiting, confusion, increased thirst, and constant urination and stomach ache, there are a few more things to keep in mind when you decide to do a test to look for a treatment for ketoacidosis. They are:

Sudden and unexplained rise in the levels of your blood sugar. Check for available treatments when you have a sugar level of more than 250 milligram/dL in your blood when you take two blood tests back to back.

Check if you have a sudden flu, infection or injury of some type on your body.

If you are planning to exercise and see that your blood sugar level is above 250 milligrams/dL.

In case of a pregnancy, check your ketone range each morning before you start with breakfast. This can also be done anytime your glucose level goes up over the point of 250milligram/dL.

However, if you are feeling jittery about whether or not you are suffering from ketoacidosis, it is always better to consult a doctor soon and get all your doubts wholly cleared. NO confusion is worth it if you are still thinking about whether or not you are healthy.

Can dehydration be a cause of ketones in your urine?

Dehydration is definitely a cause of ketones in your urine. Dehydration leads to high blood sugar levels which in turn can lead to a more significant increase in the levels of ketones in the body. This significantly increases urination, and which causes the body to lose water faster than we are able to replenish it with. Also, in the case of ketonuria, it can also lead to nausea, vomiting, and diarrhoea which again increases the chances of dehydration in the body.

So what treatments are there that can help us deal with the problem?

There are some easy methods and treatment to treat yourself if you are suffering from excess ketones in your urine. We have discussed a few of them below:

1. Take sick leave and plan how you can utilize it the best to treat yourself and take care of your health with your doctor. Keep constant touch with your preferred doctor if you have high sugar content in your body and you still suffer from too many ketones in your body. You might be instructed by your doctor to pump in additional insulin in your body to keep your blood sugar/ glucose levels normal or a little lower than normal

2. Now if you experience severe vomiting while you also have excess ketones in your urine make sure you call up a doctor before your condition worsens because vomiting can quicken the diabetic ketoacidosis or DKA.

3. Drink water and other fluids to urinate the ketones out of your body. Hydration will keep your body active and help you balance the ketone levels in your bloodstream.

4. Keep an eye on your blood sugar levels as well as your glucose levels every three to four hours just to know how well your body is acting from time to time.

5. Try not to exercise when you have a ketone level that is in excess go what is considered normal and also when your blood sugar level is above 250 milligrams/dL. This is because your body is unable to produce a sufficient amount of insulin in your body to bring down your glucose levels. The additional calories you will be burning via the means of exercising will only burn more fat, creating extra ketone bodies in your blood.

6. If you are already using an insulin pump and have an excess of ketone bodies in your bloodstream and urine, you need to inject the insulin as and when required so that your glucose levels can remain stable.

Thus, we can see that while the production of extra ketone bodies in your blood and urine is not always a good thing, it can be easily controlled by simple steps and measures, and it does not still have to develop into the full-blown problem of ketoacidosis that will end up harming the body more than it would do us any good.

References

https://medlineplus.gov/lab-tests/ketones-in-urine/

https://medbroadcast.com/condition/getcondition/diabetic-ketoacidosis

https://medlineplus.gov/ency/article/003585.htm

https://www.diabetesselfmanagement.com/blog/what-are-ketones-in-urine/

https://www.healthline.com/health/ketonuria

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