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5 Recipes to Help You Maintain Ketosis

Every year, a dozen new diet trends sweep the nation. Many of them make lofty promises and offer false hope for people who are just trying to better themselves.

One of the most popular diets right now is also one of the most effective. It isn’t just another fad diet, but a way of eating based on scientific principles. It is called the ketogenic diet (or keto diet for short) and it is a fool-proof way to shed fat fast.

The ketogenic diet is unlike other fad or temporary diets. It’s entirely based upon the principle of ketosis, in which your body burns fats cells for fuel.

Keep reading to learn the basics about the keto diet and to receive some simple-to-make recipes that will help you maintain ketosis to maximize your results.

What is the Keto Diet, Anyway?

In the simplest of terms, the ketogenic diet is a high-fat, moderate protein, and low-carb diet. The idea is to switch your body over from burning carbohydrates (glucose) for fuel to burning fat instead – primarily your stored fat.

Let’s take a closer look at how the ketogenic diet works.

The typical Western diet is very high in carbs – things like processed sugars and refined carbohydrates. When you eat high-carb foods, your body starts to break it down into its primary component, chains of glucose molecules. As those molecules are broken down, the glucose enters you bloodstream, so your cells can absorb it and utilize it for energy. Any excess carbohydrate is typically stored as fat and reserved for later use.

When you change your diet to reduce your carbohydrate intake and increase your fat intake, you are forcing your body to change its primary source of fuel. Instead of relying on quick-burning carbohydrates, your body is forced to start burning through your stored fat which results in rapid weight loss. The process that makes it all happen is called ketosis.

To enter a state of ketosis, you need to consume between 70% and 80% fat, 15% to 20% protein, and no more than 5% carbohydrates. Once your body enters ketosis you have a little wiggle room, but consuming too many carbohydrates will kick you out of ketosis.

Try These 5 Super-Simple Recipes to Help Maintain Ketosis

The key to seeing results with the ketogenic diet is to maintain a state of ketosis and that requires sticking to your macros. Though your daily calorie intake may vary, you always want to maintain a macronutrient ratio of 70% to 80% fat, 15% to 25% protein, and no more than 5% carbohydrates.

Sticking to your macros doesn’t have to mean sacrificing your favorite meals and snacks – you simply need to find keto meals! Here are some delicious keto-friendly recipes to help you maintain ketosis without feeling deprived:

1. Taco Breakfast Skillet

Loaded with tender beef, cheddar cheese, and eggs, this taco breakfast skillet is enough to feed the whole family or to leave you with leftovers for the week. Start by browning a pound of ground beef then season with taco seasoning. Whisk together 10 eggs with a cup of shredded cheese and ¼ cup heavy cream and pour it into the skillet. Bake at 375°F for 30 minutes then top with more cheese, sour cream, avocado, green onions, and salsa.

2. Stuffed Avocados with Chicken Bacon Salad

Whether you’re looking for a hearty snack or a simple lunch recipe, these avocado boats stuffed with chicken bacon salad are sure to hit the spot. Start by cooking 12 slices of bacon until crisp then chop them into a bowl. Scoop the flesh out of three avocados and dice it up then add it to the bacon. Add 2 cups of shredded chicken, some sliced green onion, and a tablespoon or two of lemon juice then season with salt and pepper. Spoon the mixture into the empty avocado shells and dress as desired.

3. Bacon Blue Cheese Deviled Eggs

A tasty twist on a classic snack, these bacon blue cheese deviled eggs are loaded with fat and flavor – perfect for the keto diet. Start by hard boiling 8 eggs then peel them and cut them in half. Spoon the yolks into a bowl and mash with 1/3 cup mayonnaise, ¼ cup sour cream, and a tablespoon of Dijon mustard. Season with salt and pepper then stir in ¼ cup blue cheese and spoon the mixture into the egg white halves. Sprinkle with the chopped bacon to serve.

4. Pressure Cooker Crack Chicken

Spoon this crack chicken into a keto-friendly sandwich bun or dig into a bowl topped with crumbled bacon. Any way you eat it, you’re sure to enjoy! Start by cooking 2 slices of chopped bacon until crisp then set them aside. Combine 2 pounds of chicken thighs, 2 packages cream cheese, ½ cup water, and 2 tablespoons apple cider vinegar in an electric pressure cooker. Season as desired then cook on high pressure for 15 minutes before quick-releasing the pressure. Shred the chicken and stir it back in then adjust the seasoning and stir in ½ cup shredded cheese. Top with diced bacon to serve.

5. Hearty Beef Stew

If you’re looking for a recipe to keep you warm and satisfied, this hearty beef stew is the way to go. Start by browning 1 ¼ pounds of beef chuck roast (cubed) then sauté some mushrooms, celery, and onions. Add garlic then season the mixture with dried thyme and bay leaf. Stir in 2 tablespoons of tomato paste and 5 cups of beef broth then bring to a simmer and cook for 1 ½ hours. When the beef is tender, adjust the seasoning to taste and serve hot. If you want a more complete meal, spoon the stew over garlic mashed cauliflower.

Remember, the keto diet allows you to eat what you want when you want it, as long as it fits your macros. You don’t necessarily need to count calories if you don’t want to, but you should always keep an eye on your carbohydrate, protein, and fat consumption.

Don't feel like cooking? Check out our pre-made keto meals here.

 

Heating & Storage Instructions for Week of 12.10.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

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LSH instructions

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Heating & Storage Instructions for Week of 12.3.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

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heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


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Heating & Storage Instructions for Week of 11.26.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

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heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


kedough instructions

Don't Let the Holidays Derail You

Don't Let the Holidays Derail You

YOUR QUESTION:

Around the holidays I always over-indulge. I don't want to lose the progress I've made, but I want to enjoy the celebrations! How can I do both?

OUR ASNWER:

It's the most wonderful time of the year! The holidays are a time for giving thanks, being with family and friends, spreading love and celebrating the end of another year. If the thought of celebrating the holidays stresses you out because you fear you'll over-indulge or lose progress you've made with your keto lifestyle, we are here to help! There is no reason you can't enjoy this time of year and still enjoy some treats without overdoing it. Here are our tips for not just surviving the holidays, but enjoying them too.  

1. Decide Ahead of Time

Are you going to try to keep it mostly keto with the exception of Thanksgiving dinner & your annual Christmas cookie bake-off? Are you giving yourself a month-long break to loosen up the reigns on your low-carb diet? There is no right answer as to how you should treat yourself and when, there is only the answer that works best for you! However, think about this prior to the holiday season and make a decision ahead of time that you think will work best for you. You might be someone who can indulge in carbs and jump right back into keto as soon as your ready. For many of us carbs can trigger a prolonged and unplanned period of binging or over-doing it. If you're more like one of those people, then planning to keep desserts to 1 serving instead of 4 might help you feel more in control. Whatever you choose, decide before hand and stick to the decision you've made so that you have no reason to feel guilty or get too far off-track. 

2. Limit Mindless Snacking

This time of year we may allow ourselves to enjoy things like latkes, cookies, pies, and treats that only come around during the holidays - and that's perfectly okay! Just make sure you stay mindful while eating between meals. It is easy to have the idea that one cookie from the office break room won't hurt, but the holiday season lasts for almost 6 weeks! Picking at carbs multiple times a week in between meals, even in small doses, over the course of 6 weeks can easily lead to you losing control. You don't have to eat junk at every single little holiday celebration or gathering - because between kids' school activities, work events, parties and the holidays themselves there can be a lot going on! Decide where and when it is worth it to indulge and stay away from mindlessly snacking on sugar just because it happens to be in front of you.

3. Plan Recovery Days

One of the best things you can do after a carb-heavy meal is to get back to eating keto as soon as possible at the next meal. Say no to leftovers, they can last for days and you've already enjoyed the real meal now it's time to move on and get back to eating healthier. Have an idea of low carb, clean, satiating meals you can eat following a day of indulging so that you never get too far off track. Keeping a couple of keto meals from our keto meal delivery service in the fridge can be a lifesaver, especially if you're tired of cooking as many of us might be after a big party or holiday gathering. 

Keep these tips in mind so that you can enjoy the holidays without letting them derail you! If you have any questions at all you can send us a message on Facebook or Instagram, or shoot us an email.

Have a question you'd like to see answered in this series? Send us an email to submit your topic.

Heating & Storage Instructions for Week of 11.19.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

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heating storage

heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


kedough instructions

Heating & Storage Instructions for Week of 11.5.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

heating storage

heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


kedough instructions

Heating & Storage Instructions for Week of 10.29.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

heating storage

heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


kedough instructions

Getting Back on the Keto Train

Getting Back on the Keto Train 

YOUR QUESTION:

How do I get back on the "Keto Train" after a weekend or vacation full of cheat meals and too many carbs? 

OUR ASNWER:

We've all been there. Eating Keto allows us to look and feel our best but.... this is life! There will be occasions where you will (and you SHOULD) enjoy some non-keto foods that you love. The goal is to make this a lifestyle, not a diet, which should allow some room for indulgences in moderation or on special occasions. One of the things that a lot of people struggle with is "falling off" and not being able to get back on. Whether your cheat meal was planned and intentional or a perceived loss of control that resulted in over-indulgence, getting back on the Keto train can be tricky and we're here to shed light on some things you can do to make this process easier.

1. Be Aware

Was your cheat meal planned for a special event, like enjoying a piece of birthday cake or your favorite slice of pizza while visiting New York City? Did your deal with yourself to enjoy some french fries on Friday night turn into a weekend long feast of carb-filled snacks? Whatever the case may be, its important to be aware of what knocked you off the Keto train so you can start to decide the best way to get back on. If your non-Keto indulgences were something you anticipated but you're finding your cravings to be a little hard to manage as a result, you're in a good place to mentally power through and get right back to your well-planned routine. If it's Monday morning and you're feeling guilty about what you ate over the weekend and the second a carb touched your lips you lost all control, then you might need to take a step back and get your mindset right before anything else! 

2. Get Rid of Your Guilt-Driven Mindset

That feeling of guilt when you feel like you "broke your diet" or ate something you shouldn't? We've all experienced that but we're here to tell you to stop it. Stop right now. This dwelling over the decisions you already made is not going to put you in a positive frame of mind to make good decisions going forward. If you've ever told yourself "well I already ruined this weekend, might as well start again on Monday" your guilt-driven mindset is setting you up for failure. This idea that you've already lost all hope and control for a certain period of time could not be further from reality. The truth is that every time you eat you get to make a choice between something that will make you feel good and something that won't. This is true not just on Mondays, not just the day you get back from that vacation, not just the 6 weeks leading up to summer.... it's true every time you eat, every single day! So be kind to yourself - don't beat yourself up for what's already done or punish yourself, look forward to multiple opportunites just today alone for you to get back on track. And give yourself a mental pat on the back when you do make even one smart choice. It is amazing what a little postitive affirmation will do for your confidence and self esteem. Slowly those small day to day choices will add up to long term lifestyle changes.

3. Make a Plan

Making a plan can really help prevent situations where you are rushed, busy, hungry and less prepared to make smart food choices. I know you might be thinking, "make a plan for what I'm eating? I barely even have time to MAKE what I'm eating", but stay with us. A plan doesn't have to be some elaborate daily meal chart that includes Sunday meal prep and a grocery list or any of that. It can be if that works for you, but making a plan can simply mean just taking a glance at the week ahead. Do you have any work obligations, special events, date nights, family parties etc. that you need to take account of this week? Do you have some time to cook or will you be mostly on-the-go? All of these things factor into your ability to make smart food choices. If you're the type of person that has "meal prepped" and planned your week to the minute only to have it fall apart and become discouraged... that's okay, because you've already gotten rid of your guilt-driven mindset, remember? :) This is life, and not everything will go according to your plan, but having an idea of what your week looks like will put you in a better place to know where your challenges are and how to make the best decisions when you face them. Even if you do nothing other than simply take a glance at your schedule for the week, this can allow you to plan and prepare to the extent that works best for you. 

4. Do it Now

Let's get real for a minute. Is this carb-fueled bender you went on a once-in-a-while thing, or is this something you're doing every weekend without balance? If you're looking back on the last month or two and you're eating poorly Friday-Sunday of every week and finding it difficult to get back to eating well on Monday... then it's time to realize that you're basically spending HALF of your time eating in a way that doesn't make you feel good. And no one ever achieved anything by doing it half way. Stop wasting half of your time! Do not wait till Monday, do not wait till after the holidays, do not wait at all anymore. You've started to understand WHY you fell off the wagon, you've gotten rid of that guilt-driven mindset, and now you've got a plan... so, get to it! And everytime you fall off, get back on immediately. For some of us we may fall off in a big way, and spend 6 months eating unhealthfully before getting back on. For others this falling off and getting back on can happen in small ways, multiple times a day. The key is to remain consistent as possible and return to that consistency every time you need to, no matter how often that is. Those weekends where you've given up all hope until Monday morning will start to turn into weekends where you had a cheat meal on Friday, but then ate great on Saturday, and maybe had a few beers watching football on Sunday, but got back to it on Monday. And suddenly your 3-day bender is broken up with smart choices in between. And that "half way" approach that got you nowhere suddenly gets closer to 2/3 of the way, and then maybe even 3/4 of the way or 9/10 of the way, just by making these small changes and making them right now.

Some other tips:

Most of what causes us to fall off a program or way of eating is mental and psychological. But there are a few other things you can do to make this hurdle a little easier to get over.

- Drink lots of water. You're probably tired of hearing this "tip" but its repeated so often because it's true. Hunger is an unmistakeable feeling, we know when we are truly hungry. But a lot of time dehydration creeps up on us. Stay hydrated is good for your body and can also help curb cravings.

- Keep convenient keto food on hand. No excuses! With the amount of keto-friendly products that are out there now it is much easier now to keep good snacks and foods readily avialable than it ever was before. We'll humble-brag for a second and say that our keto meal devliery service that literally drops keto meals and products to your door is a good option if you are someone that really struggles with having the time to do keto the right way.

- Think before eating. Like actually take 2 seconds to think about the thing you're about to eat before you eat it. Am I really hungry? Does this food have healthy fats that will keep me satiated or will I still be hungry after eating it? Is this the best choice thats available to me at this moment in time? This pracitce of taking just a few seconds to THINK can be a game changer if you make it a habit. 

We hope these tips have helped you on your path to getting back on the keto train! If you have any questions at all you can send us a message on Facebook or Instagram, or shoot us an email.

Have a question you'd like to see answered in this series? Send us an email to submit your topic.

Heating & Storage Instructions for Week of 10.22.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

heating storage

heating storage

heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


kedough instructions