Tagged with 'keto'

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.

 

Top 10 Foods to Eat on Keto

Although it may seem like everyone has only just started talking about the ketogenic diet, it’s actually been around for over nine decades. People have been following this diet for a variety of reasons, such as a way to lose weight, improve their overall health, and even reduce epileptic seizures.

If you’re interested in giving the keto diet a go, the first step is learning what’s acceptable for you to eat. To help you out, we’re sharing the top best 10 foods to eat on keto… 

1. Grass-Fed Meat and Poultry

It’s likely that you’ve realized many low-carb diets encourage you to eat a lot of protein. While protein is certainly important in your diet, the keto lifestyle isn’t so much about protein as it is about healthy fats

When selecting your meat, it’s important to go for the grass-fed option. Compared to grain-fed animals, those that are grass-fed provide meat that’s packed with higher amounts of omega-3. You can choose meat such as beef, lamb, veal, venison, or goat. These types of meat yield zero grams of net carbs per five ounces. 

Poultry is great for your keto diet as well. You can add turkey, chicken, goose, duck, pheasant, hen, or quail to your meal. With zero grams of net carbs per five ounces, poultry is the perfect choice. Another important thing to remember about meat and poultry is that these protein sources are packed with B vitamins, potassium, selenium, and zinc.

2. Cage-Free Eggs

Eggs are also acceptable for you to eat on keto. The best part is that you don’t have to forgo the yolks, like many diets might require you to do. You can enjoy both the egg whites and the egg yolks when preparing your morning omelet. With only one gram of net carbs for each egg, you won’t have to feel guilty about having them as part of your diet.

There’s no need to worry about the eggs being high in cholesterol either. Consuming them will not raise the blood cholesterol level in most people. Instead, they can actually be pretty heart healthy! Another bonus is that eating eggs might help you feel fuller longer, which means you’re going to be less tempted by those unhealthy snacks.

3. Fish

If seafood is a must-have for you, it’ll be a relief to know you can enjoy it while following a ketogenic diet. You can have trout, tuna, salmon, bass, flounder, mackerel, anchovies, and sardines. Each one of these fish contains zero grams of net carbs per five ounces. However, there are also other health benefits to eating fish.

For example, salmon and mackerel are both packed with the omega-3 fatty acids your body needs. By consuming at least two servings of seafood on a weekly basis, you can ensure you’re providing your body with the nutrients it needs the most.

4. Non-Starchy Vegetables

From leafy greens and cruciferous veggies, these are important to add to your diet due to the fact that they’re low in carbs. When you head to the grocery store, make sure you add plenty of leafy greens like collards, arugula, spinach, kale, and chard to your basket. These nutrient-rich greens range from 0.5-5 net carbs per one cup.

Broccoli, cabbage, brussel sprouts, and cauliflower fall into the cruciferous veggie category and are also must-haves in your diet. They range from three to six grams of net carbs per one cup. They’ll also come with some great benefits, such as a decreased risk of cancer and heart disease. Other great choices include celery, cucumber, and zucchini. All of these vegetables will make the perfect side dish to have with your lunch or dinner, so make sure you stock up!

5. Avocado

Although it’s chock full of calories, avocado is perfectly fine to eat on a keto diet, which is great because it’s loaded with good-for-you nutrients. In fact, they’re packed with the potassium your body needs to stay functioning properly.

When your body is low in potassium, it comes with an array of possible side effects, including: high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. Getting plenty of potassium in your diet can possibly prevent you from developing one of these health issues. Potassium may also help improve your cholesterol and triglyceride levels.

However, the reason avocados are acceptable on the keto diet is that half of a medium avocado contains nine grams of carbs. Seven of those grams of carbs are fiber, which means you’re only consuming two grams of net carbs when enjoying your avocado. So, go ahead and have that avocado toast tomorrow morning!

6. Nuts & Seeds

One thing that’s important to note about nuts and seeds is that they’re totally fine to eat on a keto diet. However, many of them are higher in net carbs than others, so it’s important to watch your intake of them so you don’t go overboard. By making smart choices and portioning your nuts and seeds, you can enjoy them and their benefits.

You can have almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, and pumpkin seeds. Chia seeds and flaxseeds can also be added to meals, such as a delicious smoothie. Both nuts and seeds are high in fiber, which are going to help you feel fuller longer and more satisfied overall. Nuts are also beneficial because they’ve been linked to a reduced risk of heart disease and other ailments. 

7. Berries

Much like nuts and seeds, berries are something you’ll want to only consume in moderation. They do range in carbs, but they’re high in fiber. For example, blackberries have five grams of net carbs, raspberries and strawberries have six grams of net carbs, and blueberries have 12 grams of net carbs. 

When eating berries, just make sure you aren’t indulging in too much. You’ll also want to keep track of your carb intake as you’re consuming them. Although, keep in mind that those berries are providing your body with some much-needed antioxidants! 

8. Butter

Before you go and slather butter on that piece of toast, listen up! Healthy fats are very important for a well-rounded keto meal. In fact, healthy fats are meant to make up 80% of your total calories consumed The reason for this is that fat provides your body with energy, while also preventing hunger and fatigue.

 However, you’ll want to go for a high-quality butter or a clarified butter like ghee. You should avoid spreadable, replacement butter since they contain hydrogenated fats. Instead, you can go for ghee, which has plenty of saturated fats. Since it has a higher smoke point than most oils, it’s actually great to cook things. 

9. Spices, Herbs, & More

No one likes bland food, right? Well, the good news is you certainly don’t have to eat anything flavorless when sticking to that keto lifestyle. You can season your dishes with plenty of spices and herbs because they actually contain zero grams of net carbs.

You can even opt for unsweetened mustard or unsweetened hot sauce to add a little extra kick to your meal. Apple cider vinegar is another great option, as it’s also low in net carbs.

10. Water

Okay, so the last item on this list isn’t actually a food, but it’s still crucial to a successful keto diet. Because this diet has a natural diuretic effect, it’s common for people to experience dehydration. For that reason, it’s important to keep your body hydrated to avoid any negative side effects.

Typically, it’s recommended that you consume eight glasses of water per day. However, that likely won’t be enough when following the keto diet. Some sources even recommend drinking close to a gallon of water per day. Whatever you do, make sure you’re paying attention to your body. Provide it with the hydration it needs without overdoing it.

Keto Mocha Mousse

KETO MOCHA MOUSSE

For the cream cheese mixture:

  • 8 ounces cream cheese, softened
  • 3 tablespoons sour cream
  • 2 tablespoons butter, softened
  • 1 ½ teaspoons vanilla extract
  • 1/3 cup stevia erithyrol blend
  • ¼ cup unsweetened cocoa powder
  • 3 teaspoons instant coffee powder

For the whipped cream mixture:

  • 2/3 cup heavy whipping cream
  • 1 ½ teaspoons stevia erithyrol
  • ½ teaspoon vanilla extract

*The stevia erythritol blend we use in this recipe is twice as sweet as sugar—One teaspoon of the blend is as sweet as two teaspoons of sugar. If using a different sugar-free sweetener, adjust amount accordingly.


DIRECTIONS

In a medium bowl, beat cream cheese, sour cream, and butter with an electric mixer until smooth

.

Next, blend in the vanilla extract, sweetener, cocoa powder, and coffee powder until incorporated. Set aside.

In a separate bowl, beat whipping cream until soft peaks form.

Add sweetener and vanilla extract and beat until stiff peaks form.

Fold 1/3 of the whipped cream mixture into the cream cheese mixture to lighten it. Be sure to not deflate the bubbles. Fold in the remaining 2/3 of the mixture until the whipped cream is evenly incorporated.

Transfer the mousse into serving dishes and refrigerate until set before serving (about 2 ½ hours).