Keto food blog. Craveable Keto Cookbook: A Comprehensive Guide to Low-Carb Living
What is included in the Craveable Keto Cookbook. How can it help with weight loss and healthy eating. What types of recipes and resources does it offer. How does it address common keto diet challenges.
The Essence of Craveable Keto: More Than Just Recipes
The Craveable Keto Cookbook by Kyndra D. Holley is not your average collection of recipes. It’s a comprehensive guide that combines culinary creativity with personal experience, offering readers a unique perspective on the ketogenic lifestyle. With 145 mouthwatering recipes and a wealth of additional resources, this cookbook stands out in the crowded field of keto literature.
Why is this cookbook different from others in the market? Unlike many authors who may lack firsthand experience with weight struggles, Kyndra Holley shares her personal weight loss journey, creating a relatable and authentic connection with readers. This approach transforms the cookbook into a supportive companion for those navigating the challenges of a low-carb lifestyle.
Essential Resources for Keto Success
The Craveable Keto Cookbook goes beyond recipes, providing a treasure trove of resources to support readers in their keto journey. These include:
- A complete guide to low-carb snacking
- Tips for following keto on a budget
- Information on alcohol consumption within a low-carb diet
- Identification of hidden carb sources
- Simple low-carb food swap suggestions
- Five distinct meal plans
- A guide to dining out while maintaining a low-carb diet
- Meal prep tips and tricks
How do these resources benefit keto dieters? By addressing common challenges and providing practical solutions, the cookbook empowers readers to make informed decisions and maintain their low-carb lifestyle with confidence.
Diving into the Recipe Collection
The heart of the Craveable Keto Cookbook lies in its diverse array of recipes. Each of the 145+ recipes comes with a full-color photo and nutritional analysis, ensuring that readers can make informed choices about their meals. The cookbook covers a wide range of categories, including:
Breakfast Delights
The breakfast section offers creative twists on classic morning favorites. Some standout recipes include:
- Sausage, Egg, and Cheese Pinwheels
- Breakfast Pizza
- Reuben Frittata
- Lemon Ricotta Pancakes
- Keto Everything Bagels
How do these breakfast options help maintain ketosis? By providing high-fat, low-carb alternatives to traditional breakfast foods, these recipes allow keto dieters to start their day without compromising their nutritional goals.
Snacks and Starters
The cookbook recognizes the importance of satisfying snacks and appetizers in maintaining a sustainable keto lifestyle. Some intriguing options include:
- Parmesan Italian Breadsticks
- Warm Mediterranean Goat Cheese Dip
- Sour Lemon Gummy Snacks
- Garlic Dill Baked Cucumber Chips
- Bacon Chicken Ranch Deviled Eggs
Why are keto-friendly snacks crucial for diet success? These recipes provide satisfying alternatives to high-carb snacks, helping to curb cravings and maintain energy levels between meals.
Hearty Soups and Fresh Salads
The Craveable Keto Cookbook offers a variety of soups and salads that prove low-carb eating can be both comforting and refreshing. Notable recipes include:
Soups
- Zuppa Toscana
- Mexican Chicken Soup
- Egg Drop Soup
- Creamy Lasagna Soup
Salads
- Mac Daddy Salad
- Shaved Brussels Sprouts Caesar Salad
- Asian Chicken Salad
- Cobb Salad
How do these soups and salads contribute to a well-rounded keto diet? By incorporating nutrient-dense vegetables and high-quality proteins, these recipes ensure that keto dieters receive essential vitamins and minerals while maintaining their macronutrient ratios.
Main Dishes: The Heart of Keto Cuisine
The main dish section of the Craveable Keto Cookbook showcases the versatility and creativity possible within the constraints of a low-carb diet. Some standout recipes include:
- Steak Fajita Bowls
- Spaghetti Squash Pork Lo Mein
- Philly Cheesesteak Casserole
- “Just like the real thing” Lasagna
- Crispy Chicken Thigh and Vegetable Sheet Pan Dinner
- Best Ever Fork and Knife Pub Burger
How do these main dishes help keto dieters stay satisfied? By reimagining popular dishes in low-carb formats, these recipes allow individuals to enjoy familiar flavors without compromising their dietary goals.
Side Dishes: Complementing Your Keto Meals
The cookbook doesn’t neglect the importance of side dishes in creating well-balanced meals. Some innovative options include:
- Oven Roasted Cabbage Wedges with Dijon Vinaigrette
- Ginger Lime Slaw
- Fiesta Cauliflower Rice
- Chorizo and Garlic Brussels Sprouts
- Lemon Caper Whole Roasted Cauliflower
Why are keto-friendly side dishes important? These recipes provide variety and nutritional balance to meals, ensuring that keto dieters don’t miss out on the diverse flavors and textures typically associated with higher-carb side dishes.
Sweet Treats: Indulgence Without Guilt
One of the most challenging aspects of a keto diet can be satisfying sweet cravings. The Craveable Keto Cookbook addresses this with a selection of low-carb desserts, including:
- Salted Caramel Nut Brittle
- Dark Chocolate Mousse
- Lemon Coconut Cheesecake Bites
- Flourless Chewy Chocolate Chip Cookies
- Almond Joy Chia Seed Pudding
How do these desserts fit into a ketogenic diet? By using low-carb sweeteners and high-fat ingredients, these recipes allow keto dieters to enjoy sweet treats without disrupting their metabolic state.
Dressings, Sauces, and Seasonings: Elevating Keto Cuisine
The Craveable Keto Cookbook recognizes the importance of flavorful additions to make keto meals more enjoyable. While the specific recipes aren’t listed in the provided text, it’s clear that this section aims to provide readers with the tools to enhance their dishes.
Why are homemade dressings and sauces important for keto dieters? Many store-bought options contain hidden sugars and starches. By providing recipes for keto-friendly alternatives, the cookbook helps readers avoid these potential pitfalls while adding variety to their meals.
The Craveable Keto Cookbook by Kyndra D. Holley offers a comprehensive approach to the ketogenic lifestyle. By combining personal experience, practical resources, and a diverse array of recipes, it provides readers with the tools they need to successfully navigate a low-carb diet. From breakfast to dessert, the cookbook demonstrates that keto eating can be both nutritious and delicious, making it a valuable resource for anyone interested in this dietary approach.
Is the ketogenic diet suitable for everyone? While many people find success with a keto approach, it’s always advisable to consult with a healthcare professional before making significant dietary changes. The Craveable Keto Cookbook can serve as an excellent resource for those who have decided to pursue this lifestyle, offering guidance, inspiration, and a wealth of delicious recipes to support their journey.
Craveable Keto Cookbook by Kyndra D.Holley
Published: · Last Updated: by Kyndra Holley
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LET’S LOOK AT SOME OF THE RESOURCES:
Craveable Keto Cookbook is like half cookbook and half life and weight loss journal. It’s not just 145 mouthwatering recipes, it also covers my own personal weight loss journey. It is real and raw and unfiltered. I am not one of those bloggers or cookbook authors that has never struggled with weight and therefore cannot possibly understand the true struggles of her audience. I am with you. Right beside you. Down in the trenches. Going through it at the same time as you. I have learned a lot along the way and my hope is that If I can share my story and help even one person feel less alone in their weight struggles, then this book will already be a smashing success in my eyes.
JUST A FEW OF THE AMAZING RESOURCES INSIDE:
- Complete Guide to Low Carb Snacking
- Keto on a Budget
- Alcohol on a Low Carb Diet
- Sources of Hidden Carbs
- Simple Low Carb Food Swaps
- 5 Different Meal Plans
- Low Carb Guide to Dining Out
- Meal Prep Tips and Tricks
- and so, so much more…
RECIPES, RECIPES, RECIPES…
Craveable Keto Cookbook has more than 145 recipes, each with a full color photo and nutritional analysis. It is packed with awesome resources to help make your low carb, keto lifestyle easier. Let’s look at the recipes shall we?
BREAKFAST
Sausage, Egg, and Cheese Pinwheels
Cheesy Chorizo Breakfast Biscuits
Breakfast Pizza
Baked Eggs with Chorizo and Ricotta
Baked Egg Jars
13 Jon’s Special
Sausage and Egg Breakfast Sandwich
Reuben Frittata
Radishes O’Brien
Pastrami Breakfast Hash
Pizza Eggs
Pancetta, White Cheddar and Spinach Frittata
Oven-Roasted Garlic and Herb Home Fries
Lemon Ricotta Pancakes
Kyndra’s Favorite Buttery Herbed Eggs
French Toast Egg Puffs
Keto Everything Bagels
Creamy Herbed Bacon and Egg Skillet
Easy Peasy Maple Blender Pancakes
Cranberry Cream Cheese Spread
Chocolate Peanut Butter Waffles
Boosted Coffee
Vanilla Coffee Creamer
SNACKS AND STARTERS
Parmesan Italian Breadsticks
Warm Mediterranean Goat Cheese Dip
Tuna Salad Pickle Boats
Avocado Feta Salsa
Marinated Mozzarella Balls
Sour Lemon Gummy Snacks
Green Goddess Chicken Dip
Garlic Dill Quick Pickled Brussels Sprouts
Garlic Dill Baked Cucumber Chips
Fried Mozzarella Sticks
Creamy Avocado Pesto Deviled Eggs
Buffalo Chicken Flatbread
Bloody Mary Deviled Eggs
Bacon Chicken Ranch Deviled Eggs
Baked Avocado Fries
Asiago Rosemary Bacon Biscuits
SOUPS AND SALADS
Zuppa Toscana
Smoked Sausage and Kale Soup
Mexican Chicken Soup
Italian Wedding Soup
Egg Drop Soup
Cheesy Ham and Cauliflower Soup
Creamy Lasagna Soup
Mac Daddy Salad
Shaved Brussels Sprouts Caesar Salad
Roasted Cauliflower Mock Potato Salad
Dill Chicken Salad
Creamy Cucumber Salad
Asian Chicken Salad
Creamy Caesar Salad with Garlic Parmesan Cheese Crisps
Cobb Salad
Chef Salad Skewers
Deviled Ham and Egg Salad Wraps
MAIN DISHES
Warm Taco Slaw
Steak Fajita Bowls
Everything Bagel Dogs
Spaghetti Squash Pork Lo Mein
Slow Cooker Spiced Pork Tenderloin
Slow Cooker Chinese 5 Spice Beef
Shrimp and Cheese Cauliflower Rice Stuffed Peppers
Seared Scallops with Sherry Beurre Blanc
Sausage, Shrimp, and Chicken Jambalaya
Reuben Biscuit Sandwiches
Pork Egg Roll in a Bowl
Philly Cheesesteak Casserole
Peanut Chicken Skillet
Pan-Seared Chicken With Balsamic Cream Sauce, Mushrooms and Onions
Lemon Sherry Chicken
Lasagna Zucchini Roll-Ups
“Just like the real thing” Lasagna
Fried Cabbage with Kielbasa
Barbecue Dry Rub Ribs
Dill Pickle Juice Brined Fish and Chips
Crispy Chicken Thigh and Vegetable Sheet Pan Dinner
Creamy Pesto Chicken Zucchini Pasta
Chicken Zoodle Alfredo
Chicken Parmesan Zucchini Boats
Chicken Cordon Bleu Pizza
Cheesy Smoked Sausage and Cabbage Casserole
Best Ever Fork and Knife Pub Burger
Beef Tips in Mushroom Brown Gravy
Beef Enchilada Stuffed Spaghetti Squash
Beef Stuffed Poblanos with Lime Crema
Asian Beef Skewers
SIDE DISHES
Oven Roasted Cabbage Wedges with Dijon Vinaigrette
Mascarpone Creamed Greens
Green Beans with Shallots and Pancetta
Ginger Lime Slaw
Dill Pickle Coleslaw
Parmesan Roasted Broccoli
Fiesta Cauliflower Rice
Creamy Herbed Slow Cooker Cauliflower Mash
Cranberry Pecan Cauliflower Rice Stuffing
Chorizo and Garlic Brussels Sprouts
Charred Asian Asparagus and Peppers
Butter Roasted Radishes
Brussels Sprouts Au Gratin with Ham
Lemon Caper Whole Roasted Cauliflower
Sauteed Mushrooms with Garlic Mascarpone Cream Sauce
SWEET TREATS
Salted Caramel Nut Brittle
Dark Chocolate Mousse
Maple Butter Pecan Truffles
Mason Jar Chocolate Ice Cream
Lemon Curd
Lemon Coconut Cheesecake Bites
Flourless Chewy Chocolate Chip Cookies
Chocolate Peanut Cheesecake Balls
Chocolate Covered Maple Bacon
Chocolate Chip Cookie Dough Bites
Chewy Peanut Butter Cookies
Blueberry Mojito Ice Pops
Almond Joy Chia Seed Pudding
Fresh Whipped Cream
DRESSINGS, SAUCES, SEASONINGS, AND MORE
Thousand Island Dressing
Garlic Parmesan Caesar Dressing
Ranch Dressing
Avocado Green Goddess Dressing
Asian Vinaigrette
Dill Pickle Vinaigrette
2-Minute Mayo
Cajun Mayo
Garlic Dill Tartar Sauce
Walnut Avocado Pesto
Bacon Jam
Garlic Parmesan Cream Sauce
Pizza Sauce
Garlic and Herb Marinara
Enchilada Sauce
Not-So-Secret Burger Sauce
Cranberry Ginger Quick Jam
Seasoning Salt
Mexican Seasoning Blend
Cajun Seasoning
Everything Bagel Seasoning
Barbecue Dry Rub
Savory Breading Mix
Nut-Free Keto Breading Mix
Pizza Crust
Nut-Free Pizza Crust
Low Carb, Keto, Gluten Free Weekly Meal Plans
Are you ready to take the guesswork out of that stressful weeknight meal planning?
Peace, Love and Low Carb – Low Carb and Gluten Free Weekly Meal Plans are low carb, gluten free, and keto friendly.
All recipes include a color photo and complete nutritional analysis. Comes with a printable grocery list, snack list, tips for meal prepping and suggestions for substitutions.
It is definitely the most comprehensive low carb meal plan out there. And for only $4.99 per week, you simply cannot beat the price.
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Keto Egg Roll in a Bowl (Crack Slaw)
Published: · Last Updated: by Kyndra Holley
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Keto Egg Roll in a Bowl is the perfect quick and easy one pot meal. Juicy ground pork, hearty cabbage, onion, garlic and ginger, sautéed with toasted sesame oil, rice vinegar, and soy sauce, topped with green onions, sesame seeds and sriracha.
Best if all it can be ready in less than 30 minutes. Take it to the next level by serving it with Keto Yum Yum Sauce
Ingredients in Keto Egg Roll in a Bowl
Ingredient Notes
- Ground pork – This keto egg roll in a bowl recipe is made with ground pork, but it is also excellent with ground beef, ground sausage, ground turkey, or a combination of any of ground meats.
- Soy sauce – If you don’t eat soy, coconut aminos is a great substitute for this pork egg roll in a bowl.
- Sriracha – This adds the perfect amount of heat. While sriracha really adds something special to this dish, it is still fantastic without it.
- Rice vinegar – make sure to use unseasoned rice vinegar to keep keto-friendly and sugar free. Seasoned rice vinegar has sugar added.
- Toasted sesame oil – this imparts a slight nuttiness to the flavor of the dish.
- Ground ginger: You can also use a teaspoon of fresh grated ginger.
How to make the best Egg Roll in a Bowl recipe
Step by step instructions
STEP 1: Heat the sesame oil in a large skillet over medium high heat.
STEP 2: Add the garlic, onion, and white portion of the green onions.
STEP 3: Sauté until the onions are translucent and the garlic is fragrant.
STEP 4: Add the ground pork, ginger, salt, pepper and Sriracha.
STEP 5: Sauté the pork until it is cooked through.
STEP 6: Stir in the coleslaw mix, soy sauce, and rice vinegar.
STEP 7: Sauté until the coleslaw is tender.
STEP 8: Top with green onions and sesame seeds before serving.
Recipe Tips and Variations
- Storage: Store leftover low carb egg roll in a bowl in the fridge for up to 5 days. (These are my favorite storage and meal prep containers)
- Reheating: I recommend reheating this in the microwave, or in a pan on the stove top.
- Use broccoli slaw: This keto egg roll in a bowl is also delicious with broccoli slaw in place of the coleslaw.
- Add noodles: Serve it with these Sesame Ginger Noodles, or just cook up some shirataki noodles in soy sauce, rice vinegar and sriracha.
- Serve it on rice: If you are not concerned with the carb count, this is delicious served on top of white rice. For a low carb rice option, serve it on top of this Cilantro Lime Cauliflower Rice.
Frequently Asked Questions
Do egg rolls have egg in them?
You wouldn’t believe how often I get this question. This recipe is meant to be like a deconstructed egg roll. Egg rolls do not typically have eggs in them. However, this recipe is awesome with a yolky fried egg on top, or scrambled eggs mixed in.
Is this egg roll in a bowl recipe Whole30 compliant?
With one simple swap, this recipe can be made whole30 compliant. Simply use coconut aminos in place of the soy sauce.
What can I substitute for the coleslaw?
This recipe is also delicious with broccoli slaw, Shirataki noodles, a mix of coleslaw and broccoli slaw, chopped broccoli, cauliflower rice, or even a medley of your favorite vegetables.
What meats can I substitute for the ground pork?
You can use any ground meat you prefer – ground sausage, ground beef, ground chicken, and ground turkey are all excellent choices.
Other keto recipes you might enjoy
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Keto Egg Roll in a Bowl
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5 from 133 reviews
- Author: Kyndra Holley
- Total Time: 30 minutes
- Yield: 6 Servings 1x
- Diet: Gluten Free
Description
Keto Egg Roll in a Bowl is the perfect quick and easy one pot meal. Juicy ground pork, hearty cabbage, onion, garlic and ginger, sautéed with toasted sesame oil, rice vinegar, and soy sauce, topped with green onions, sesame seeds and sriracha. Best if all it can be ready in less than 30 minutes.
(Order the Groceries to Make this HERE)
- 2 tablespoons toasted sesame oil (get it here)
- 3 cloves garlic, minced
- ½ cup onion, diced
- 5 green onions, sliced on a bias (white and green parts)
- 1 pound ground pork (I get my pastured, organic, and grass-fed meat here)
- ½ teaspoon ground ginger
- sea salt and black pepper, to taste
- 1 tablespoon Sriracha or garlic chili sauce, more to taste
- 14 ounce bag coleslaw mix (green cabbage, red cabbage and carrots)
- 3 tablespoons gluten free soy sauce or coconut aminos (get it here)
- 1 tablespoon unseasoned rice vinegar (get it here)
- 2 tablespoons toasted sesame seeds
- Keto Yum Yum Sauce, for serving
Cook Mode
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border-color secondary-color.background-color”/>- Heat the sesame oil in a large skillet over medium high heat.
- Add the garlic, onion, and white portion of the green onions. Sauté until the onions are translucent and the garlic is fragrant.
- Add the ground pork, ginger, salt, pepper and Sriracha. Sauté until the pork is cooked through.
- Add the coleslaw mix, soy sauce, and rice vinegar. Sauté until the coleslaw is tender.
- Top with green onions and sesame seeds before serving.
Notes
- net carbs per serving: 5.5g
- Storage: Store leftovers in the refrigerator for up to 5 days.
- Reheating: Reheat in the microwave or in a pan on the stovetop.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: One Pot Meals
- Method: Saute
- Cuisine: Asian
color h4-transform.text-transform”>Nutrition- Calories: 297
- Fat: 20g
- Carbohydrates: 7g
- Fiber: 1.5g
- Protein: 20g
Keywords: keto egg roll in a bowl, crack slaw recipes, whole30 compliant egg roll in a bowl, pork egg roll in a bowl, keto recipes, whole30 recipes
Low Carb, Keto, Gluten Free Weekly Meal Plans
Are you ready to take the guesswork out of that stressful weeknight meal planning?
Peace, Love and Low Carb – Low Carb and Gluten Free Weekly Meal Plans are low carb, gluten free, and keto friendly.
All recipes include a color photo and complete nutritional analysis. Comes with a printable grocery list, snack list, tips for meal prepping and suggestions for substitutions.
It is definitely the most comprehensive low carb meal plan out there. And for only $4.99 per week, you simply cannot beat the price.
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Keto diet for beginners. Where to start a diet? Ketosis
By Dr. Andreas Eenfeldt, MDD, medical review by Dr. Bret Scher, MD
The keto diet or ketogenic diet is a diet that involves eating low-carb, high-fat foods that results in faster weight loss. This diet has many health benefits that have been demonstrated in over fifty studies(*). The keto diet is medically recommended and may be helpful for weight loss(*) without feeling too hungry and for controlling type 2 diabetes(*). On this site, you can learn how to properly follow a ketogenic diet using natural products. Here you’ll find visual aids, recipes, and a simple 2-week meal plan to help you succeed on a keto diet.
What is ketosis? How to enter ketosis?
Energy for the body comes from the food we eat. The main components obtained by the body from food are fats, proteins, carbohydrates. Our body processes them into simpler molecules: carbohydrates – to glucose, proteins – to amino acids, fats – to glycerol and fatty acids. At the same time, the main “fuel” for us is precisely glucose, into which all the rest can turn. However, during fasting or under conditions of a ketogenic diet, ketone bodies synthesized in the liver become the main source of energy. Ketone bodies are an alternative source of energy for the body, which is used when there is a lack of glucose.
Ketones are formed when a person consumes a small amount of carbohydrates with food, which quickly break down into glucose, and a small amount of protein (excess protein is also converted ultimately into glucose).
The brain is an energy-consuming organ that consumes a lot of energy during the day.
The brain receives energy from ketone bodies and glucose.
Under the conditions of the keto diet, since the consumption of carbohydrates on the keto diet occurs at low doses, the level of the hormone insulin decreases and the level of contrainsular hormones increases. Under their influence, the body begins to actively break down fat reserves to obtain energy with the formation of a large number of ketone bodies.
Keto diet promotes rapid weight loss, while there are other benefits of such a diet: reduced hunger and increased “vital energy”. The ketogenic diet makes us more energetic and focused. When the body produces ketones, it enters a metabolic state called “ketosis”. The fastest way to get into ketosis is to fast, eat nothing – but no one can sustain fasting for long. However, a competent keto diet can be followed long enough to keep your body in a state of ketosis.
People’s success stories, testimonials and results on our website
Ketogenic diet contraindications
For most people, the keto diet is safe.
However, in some situations it is contraindicated in the following diseases and conditions:
- Type 1 diabetes mellitus
- Pregnancy and lactation
- Pancreatitis
- Liver failure
- Kidney failure
- Primary carnitine deficiency
- Deficiency of carnitine palmitoyl transferase, carnitine translase, pyruvate kinase enzymes
- Porphyria
- Chronic gastrointestinal tract
Restriction to the keto diet is: 9 0003
- Taking antidiabetic drugs
Warning : against the background of a keto diet, a false positive breath alcohol test can be. While the ketogenic diet has many proven benefits, it is still controversial. For people with type 2 diabetes, doses of antidiabetic medications should be adjusted according to diet. Discuss any changes in medication and lifestyle with your doctor.
What can you eat on a ketogenic diet?
The following are suitable foods for a ketogenic diet.
The numbers mean – amount of carbohydrates / 100 grams
The most important thing for achieving ketosis is to avoid eating a lot of carbohydrates. Carbohydrate intake should be kept below 50g/day, preferably below 20g/day. The fewer carbohydrates you consume, the faster you reach ketosis and, as a result, weight loss. First, counting the amount of carbohydrates can help. But if you stick to our recommended foods and recipes, you can stay in ketosis without the hassle of counting.
Complete list of keto foods
What to avoid?
One thing to definitely avoid on a keto diet is carbohydrate foods that are high in sugar and starch: bread, pasta, rice, and potatoes.
The numbers mean the amount of carbohydrates / 100 grams
It is extremely important to completely avoid sugary and processed foods (crackers, chips, etc.
) when on a keto diet. The food should be high in fat and moderately high in protein, as excess protein will be more quickly converted into glucose in the body. To maintain ketosis, the body needs to take about 5% of energy from carbohydrates, 15-25% from proteins and 75% from fats.
What can I drink on a keto diet?
Water is the perfect drink, coffee and tea too. It is better not to use sweeteners, especially sugar.
The numbers mean the amount of carbohydrates / 100 grams
A small amount of milk or cream in coffee or tea will be appropriate (but beware of latte). Sometimes you can afford a glass of wine.
Check out our complete guides to drinks and alcohol.
Keto Visual Instructions
How low-carb is the keto diet?
The fewer carbohydrates you eat, the more effective your diet will be for appetite suppression, weight loss and type 2 diabetes control.
The keto diet is a strict, low-carb diet containing less than 20 grams of carbs per day and is therefore highly effective. Below are three possible examples of what a low-carb meal might look like, depending on how many carbs you plan to eat in a day. Note that only the leftmost image reflects an example of a proper ketogenic meal:
The numbers mean the amount of carbohydrates/100 grams
We advise you to start by strictly following our nutritional recommendations. When you reach your desired weight, you can expand your diet with carbohydrates.
Keto Diet 2 Weekly Weight Loss Menus
Keto Diet Health Benefits
The benefits of the ketogenic diet are similar to other low carb, high fat diets, but the keto diet is the most effective and capable bring maximum results.
Weight loss
The keto diet turns your body into a fat burning machine.
The process of losing weight is significantly accelerated due to a decrease in the level of insulin in the blood – the hormone of accumulation of subcutaneous fat. Over 30 scientific studies(*) show that the ketogenic diet results in more effective weight loss than other types of diets.
Appetite reduction
The keto diet improves appetite control. The feeling of hunger is drastically reduced, which is confirmed by scientific studies (*). The keto diet allows you to eat less food and lose weight without much difficulty. On a keto diet, many people only need to eat twice a day (skipping breakfast), and some even reduce the number of meals to once a day without discomfort for themselves. Therefore, an additional bonus of the keto diet can be saving time and money due to the lack of frequent snacks during the day.
Lowering blood glucose and controlling type 2 diabetes
The ketogenic diet lowers blood glucose levels and is therefore one of the possible mechanisms for controlling type 2 diabetes mellitus and its precursor carbohydrate metabolism disorders (“pre-diabetes”)(*) .
Against the background of a keto diet, it is highly likely that the need for hypoglycemic drugs will decrease.
Improved health outcomes
Many scientific studies show that the ketogenic diet is a non-pharmacological treatment for some risk factors for cardiovascular disease: improves blood pressure control (*) and lowers blood levels of “bad” cholesterol.
Energy and Intelligence
Some people use ketogenic diets specifically to increase mental performance. Animal studies have shown evidence that fasting in ketosis provides benefits such as resistance to stress, injury, and disease. An explanation has been proposed for this: mammals that excel at surviving long periods without food have adapted to optimal brain function in a state of ketosis. The ketogenic diet leads to improved focus and mental clarity.
Better Digestion
A keto diet can lead to better digestion, less gas and flatulence, less stomach cramps and pain, and less symptoms of irritable bowel syndrome.
For some people, this becomes the most significant benefit of the diet, and it takes only a few days for the effect to develop.
Increasing physical strength
Ketogenic diets increase physical endurance, provide access to a large amount of energy from fat depots. Glucose stores in the body, stored in the liver and muscles in the form of glycogen, “burn out” in just a couple of hours of intense training, while there is enough energy in fat depots to feed the body for weeks.
Therapy for epilepsy symptoms
This diet was originally developed for people with epilepsy in general (primarily therapy-resistant children), and studies have shown that the frequency of seizures on such a diet becomes less. This is probably due to the ability of ketone bodies to inhibit foci of excitation in the brain. Traditionally, therapy was used mainly for children, but in recent years it has been successfully applied to adults as well.
In addition, the ketogenic diet has shown itself well in Alzheimer’s disease, Parkinson’s disease, autism spectrum disorders, and amyotrophic lateral sclerosis.
Other Benefits of the Keto Diet
In addition to the above benefits, the keto diet helps treat acne and may relieve symptoms of PCOS.
Success stories of people, their reviews and results on our website
How to quickly enter ketosis on a keto diet?
Here are the seven most important things to get into ketosis, ranked from most important to least important:
1. Limit carbohydrate intake to 20 grams per day or less: Follow a strict low carbohydrate diet. At the same time, fiber does not need to be limited, it can be useful for ketosis.
What does 20 grams of carbohydrates look like? Use our visual guide to find out. Or just use our recipes and meal plans, they count up to 20 grams of carbohydrates per day and do not require them to be counted.
Often carbohydrate restriction alone is enough to bring the body into a state of ketosis. But the rest of the list will help you achieve even more success.
2. Limit those proteins to moderate amounts . The keto diet is not a protein diet. This is due to the fact that excess protein in the body turns into glucose. Try to stick to about 1.5 grams of protein per day per kilogram of your weight (about 100 grams of protein per day if you weigh 70 kilograms). A common mistake that prevents people from getting into ketosis is eating too much protein. Our keto recipes are designed with the right amount of protein in mind.
3. Eat enough fat . The keto diet is a high-fat diet. There is a difference between a keto diet and fasting, which also leads to ketosis: diets are easier to stick to for a longer time. Long-term fasting can make us feel tired and hungry, while a ketogenic diet is more stable and allows us to stay in good health. If you feel hungry while on a keto diet, you should add more fat to your food (for example, more butter).
Our keto recipes are designed to contain the right proportions of fat.
4. Avoid snacking when you are not very hungry. Eating more often than you need to, just for fun and because there is food around, will reduce ketosis and slow down weight loss. But snacking is normal when you’re hungry.
5. If necessary, intermittent fasting can be added. For example, skip breakfast and eat only during an eight-hour window, fasting for the remaining sixteen hours (diagram 16:8). It is very effective in increasing ketone levels as well as speeding up weight loss and controlling type 2 diabetes.
6. Add exercise – Adding any type of physical activity can significantly increase the level of ketones in the body. Exercise also helps speed up weight loss and improve type 2 diabetes control.
7. Sleep enough hours and reduce stress. Most people need at least 7 hours of sleep per night. Lack of sleep can make it difficult to follow a keto diet due to its effect on eating behavior, reduce self-control, and make you succumb to the temptations of unnecessary extra food.
Conclusion : to enter ketosis, you need to limit your carbohydrate intake to a low level, preferably below 20 grams per day
How do you know that you are in ketosis?
How do you know if you’re in ketosis? The level of ketone bodies can be measured by taking a urine sample, blood test or breath test. But there are also obvious symptoms:
Dry mouth and constant thirst. If you don’t drink enough water and don’t get enough electrolytes such as salt, you may experience dry mouth. Try 1-2 cups of broth a day, plus as much water as you need. You may also experience a metallic taste in your mouth.
Frequent urination. As ketone bodies increase in concentration, they can cross the renal threshold and enter the urine, allowing testing for ketosis using urine dipsticks. Due to the fact that more water is “pulled” into the urine along the osmotic gradient with ketone bodies, urination becomes more frequent and thirst increases.
Keto Breath. A ketone body called acetone is released into exhaled air. It can make a person’s breath smell “fruity” or smell like nail polish remover. The same smell can come from sweat. After exiting the state of ketosis, the smell will disappear.
Other more pleasant symptoms include:
Decreased appetite. Many people report a noticeable decrease in appetite on the keto diet. Many people on a ketogenic diet feel great eating once or twice a day and can end up automatically switching to intermittent fasting, which saves time and money and speeds up weight loss.
Increased energy levels.
After a few days of feeling tired (the “keto flu”), many people experience a clear increase in energy levels, which can manifest as increased clarity of thought, instead of a “foggy mind” or even a feeling of euphoria.
Ketosis Tracker
There are three ways to measure ketones:
- Urinalysis Test Strips
- Breath Ketone Analyzer
900 34 Blood Ketone Meter
How to get your optimal level ketosis?
Getting into ketosis on a ketogenic diet is not a black or white choice.
That is, you cannot be completely “in ketosis” or completely “not in ketosis.” There are different levels of ketosis as shown in the chart below. The figures given refer to the values obtained when testing the level of ketone bodies in the blood.
Practical Guidelines for the Keto Diet
Breakfast
What food should you start your day with? If you like scrambled eggs with bacon, this is a good option. If not, then there are keto breakfasts that do not contain eggs at all. Have you been told that “breakfast is the most important meal of the day”? This is a common misconception, but it is still a myth. If you’re not hungry when you wake up, don’t be afraid to skip breakfast or just have a cup of coffee or tea. Reduced feelings of hunger are characteristic of the keto diet, so don’t worry about skipping any meal. If you’re hungry when you wake up but are short on time, there are plenty of delicious, filling, and quick-to-make keto breakfasts.
All keto breakfasts.
Lunch and dinner
What is for lunch or dinner? Daily meal planning can become easy. Animal and poultry meat or fish with salad, or vegetables with melted butter, cheese and delicious sauce. We have hundreds of options for delicious keto meals.
How to Eat More Fat
Although the idea of limiting dietary fat has long prevailed, current research shows that low-carb and ketogenic diets can also be effective. Like a low fat diet. The fats contained in foods contribute to better satiety and make food taste great. How to return fats in food? What fats to use: vegetable oil or butter? And how much fat should you consume each day? Tip: If you constantly feel hungry on a keto diet, then eat more fat.Here’s how you can add fat.
Bread
One of the most common foods people don’t eat on a ketogenic diet is bread.
However, there are many types of good low-carb breads.
Eating out
How to follow a keto diet outside the home: in buffets, at parties or in restaurants? Avoid starchy foods (bread, rice, pasta) and ask for an extra serving of fats such as olive oil or butter.
Don’t trust refined “low carb” foods
Don’t trust creative marketing for specialty “low carb” foods. Remember that an effective keto diet does not include refined and industrially processed foods. Unfortunately, misleading advertisements are circulating that actually promote unhealthy carbohydrate foods under the guise of “low carb” foods.
Possible side effects of the keto diet
Keto flu
Most people experience “keto flu” symptoms. Here is a list of what you may feel – to a greater or lesser extent – a few days after starting the keto diet: 35
Symptoms usually disappear within a week as your body adapts to getting energy from fat.
The cause of the “keto flu” is not exactly known. There are suggestions that these manifestations are associated with dehydration against the background of an increase in the formation and release of ketone bodies. Other possible causes include an immunological response and changes in the gut microbiota. As a rule, manifestations of the “keto flu” affect people whose diet was relatively “unhealthy” (in particular, contained a lot of fast-digesting carbohydrates). You can reduce and even eliminate these symptoms by making sure you get enough fluids and salt. Easy way to do it – drink a cup of broth 1-2 times a day.
Learn more about the keto flu and how to minimize it
FAQ how much will my weight drop on a keto diet?
Results vary greatly. Most people lose 1-2 kg during the first week. Basically it’s liquid. After that, people on average lose about 0.5 kg of weight per week. But variations are possible, depending on age, gender and body condition.
As your body mass index approaches “normal”, weight loss will slow down. It must be understood that for everyone within the framework of a “normal” BMI there will be a weight, which depends on growth. No need to strive for what the popular media or “public opinion” broadcast, focus on your well-being and self-awareness.
People’s success stories, testimonials and results on our website
How can I track my carbohydrate intake?
If you use our menus, you will consume up to 20 grams of carbohydrates per day without having to count them. Using our food guide will help you estimate how many carbohydrates you are consuming per day.
What happens after I reach my health and weight goals on the keto diet?
Once you reach your goals, you can either continue to eat keto foods (to maintain the effect), or you can try expanding your diet.
Assess your well-being, listen to your body, see how you react to different foods. You must understand that if you return to your old habits, in which body weight increased, then you will gradually return to your previous state of weight and health. It’s like training – if you stop doing them, you gradually lose the results achieved. The expectation is that a ketogenic diet, like exercise, only produces results when you do it.
Read also:
10 tips to lose weight for women over 40.
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Alexandra Van Port
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Hello everyone! Welcome to my channel – today I want to talk with you about food supplements on KETO.