Tag: Keto Diet Weight Loss

Keto and Cancer: Where Do We Stand?

Keto and Cancer: Where Do We Stand?

The ketogenic diet has exploded in popularity over the last few years. Hordes of people are using it to lose body fat, overcome metabolic diseases, improve their endurance performance, attain steady energy levels, make their brain work better, and control seizures. And increasing numbers of researchers and personal experimenters are even exploring the utility of ketogenic diets in preventing and/or treating cancer. After all, back in the early part of the 20th century, Warburg discovered an important characteristic of most cancer cells: they generate their energy by burning glucose. If a particular cancer loves glucose, what happens if you reduce its presence in your body and start burning fat and ketones instead?

It’s taken a while, but the research community is finally beginning to take a few swings at this and similar questions.

So, what do we know?

First, let’s just go through a few recent human studies and case studies.

Keto and Cancer Treatment

Women with endometrial or ovarian cancer improved energy levels, appetite, and physical function on a ketogenic diet.

A Bayesian approach to studying the effects of ketogenic diets in humans and animals with high grade glioma (a brain cancer) found an “overall survival-prolonging effect.”

In gliomas, an analysis of available case studies using ketogenic diets found increased overall or progression-free survival. These were not randomized controlled trials, however, so they say nothing definitive.

A recent review paper gives a good overview of the current state of ketogenic diet and cancer research, finding that:

  • Ketosis targets tumor metabolism.
  • Ketosis improves effectiveness of conventional therapies.
  • Ketosis has favorable effects of anti-cancer gene expression.

One thing you might notice is that there are no studies showing that standalone ketogenic diets cure cancer. There aren’t very many randomized controlled trials in general.

What there are are studies showing that ketogenic diets are safe and potentially effective adjuvant treatments—treatments that supplement conventional cancer treatments. You don’t see keto “defeating” cancer alone. You see keto enhancing the effect of chemotherapy. You see keto enhancing the effect of radiation. You see keto protecting normal cells and increasing the vulnerability of cancer cells to conventional treatment.

That’s not to say that keto can’t beat cancer. Maybe it can. But the clinical research simply isn’t there to say one way or the other.

Where keto seems even more promising is in prevention of cancer.

Keto and Cancer Prevention

Diabetes is a disease of carbohydrate intolerance. It’s a disease in which carbohydrate consumption results in elevated blood sugar, exaggerated insulin response. The way most people with diabetes eat leads to chronically high levels of insulin and blood sugar. Yeah, yeah, I know about all the badass Primal eaters who are “technically” diabetic but keep their blood sugar pristine and insulin minimized by watching what they eat, exercising regularly, and just generally leading a healthy lifestyle—but those people aren’t a large enough a group to have an effect on the category known as (and studied as) “diabetics.” Most people with diabetes unfortunately keep eating the same junk that got them there.

What does research say about the cancer rate of most people with diabetes? It’s usually higher.

One of the most consistent risk factors for many types of cancer is having diabetes and experiencing all the metabolic fallout that entails—high fasting insulin, insulin resistance, elevated blood glucose. Cancers of the liver, pancreas, breast, endometrium, bladder, and kidney all have strong associations with type 2 diabetes. This should come as no surprise. Not only do many cancers thrive on glucose as fuel, the high insulin levels typical of people with diabetes and insulin resistance increase the availability of growth factors that promote cancer growth.

Meanwhile, therapies that are known to reduce the symptoms of diabetes—lower fasting insulin, increase insulin sensitivity, normalize blood sugar, etc—tend to lower the risk of cancer. A perfect example is metformin.

Metformin activates AMPK, the same autophagy pathway activated by exercise, fasting, polyphenol consumption, and reduced calorie intake. It lowers blood sugar, increases insulin sensitivity, and extends the lifespan of type 2 diabetics.

Metformin also seems to protect against cancer. It lowers hyperinsulinemia and may protect against insulin-related cancers (breast, colon, etc). Early treatment during adolescence, for example, protects rats against later tumor growth.

What does this have to do with ketogenic diets?

Ketogenic diets have many similar effects. They activate AMPK. They lower blood sugar. They’re great for fat and weight loss, which enhances insulin sensitivity. Recently, researchers have even used ketogenic diets to resolve type 2 diabetes.

Now, not all cancers are linked to diabetes. For example, diabetes doesn’t increase the risk of gastric cancer. That’s because it’s linked to bacterial infection, not elevated blood sugar. And that’s why taking metformin doesn’t reduce the risk of gastric cancer. This actually supports my hypothesis that, when diabetes does not increase the risk of a cancer, neither does metformin reduce it—like gastric cancer. Diabetes doesn’t increase it, so metformin doesn’t reduce it. That’s the mechanism in play.

Nor do all cancers burn glucose exclusively. Some thrive in a ketogenic environment.

There is a mutation called BRAF V600E in certain cancer cells that allows them to utilize ketone bodies to stimulate growth. About 50% of melanoma, 10% of colorectal cancer, 100% of hairy cell leukemia, and 5% of multiple myeloma cases exhibit the ketone-utilizing BRAF V600E mutation. Indeed, a cancer cell’s inability to break down and metabolize ketone bodies is the best predictor of whether a ketogenic diet can even help against a given cancer.

But if we’re talking prevention. If we accept that not developing diabetes—all else being equal— probably reduces the risk of getting cancer, then using ketosis to improve all the same symptoms linked to diabetes should also reduce the risk of getting cancer. And if it doesn’t reduce the risk, it probably won’t hurt. I mean, is there a doctor alive who claims that increasing insulin sensitivity, lowering hyperinsulinemia, and losing body fat will increase the risk of cancer?

A Few Takeaways To Consider

As I see it—and this is not medical advice—the most promising use of ketogenic diets in cancer are as follows.

Adjuvant therapy: Using ketosis to enhance the efficacy of conventional therapies like chemotherapy and radiation, increasing the susceptibility of cancer cells to treatment and increasing survival of healthy host cells.

Prevention: Using ketosis (whether intermittently or long term) to lower fasting blood glucose, reduce diabetes risk (or resolve extant diabetes), and improve your ability to burn fat and not rely on exogenous glucose so much should in theory reduce your risk of most cancers.

Whatever you do, if you’re an actual cancer patient, discuss this with your doctor. Make sure your particular variety of cancer isn’t partial to ketones. Make sure it’s one of the cancers that actually craves glucose. If you end up with a cancer that thrives on ketone bodies, and you go deep into perpetual ketosis, you could be making an enormous mistake.

But the bottom line is that, assuming you don’t already have one of the cancers known to utilize ketones, going into ketosis from time to time isn’t going to hurt—and it will probably help reduce the risk of cancer.

I’m going to close this post with an anecdote from one of my employees. His father passed away a dozen years ago from multiple myeloma, a type of white blood cell cancer. This was before he worked at Primal Nutrition; he was just getting involved in alternative forms of health and nutrition research. What struck him most, particularly in retrospect, was how his father’s appetite changed during his battle with cancer. He began craving candy—Reese’s peanut butter cups, Hershey’s kisses, Now-and-Laters, and all other kinds. As he says it, looking at his dad’s snack drawer was like looking at the archetypal bag of Halloween candy.

I don’t know if this is evidence of anything. Can cancer actually tap into your specific appetites? Can it change how you perceive and desire specific foods? Was his father actually being programmed by his cancer to over-consume sugar?

Who knows.

What I do know is that no one needs garbage candy. A few seconds of momentary gustatory pleasure, followed by regret and the incessant need to repeat—is it worth it? Is it worth the off chance that eating lots of sugar feeds and promotes cancer? Don’t do it, folks. I know my longtime readers are right there with me. I know you guys who’ve been here from the beginning are probably getting egged on Halloween because you’re giving out collagen packets and mini-kettlebells. But if you’re new to this site and way of eating in general—maybe a co-worker passed my info along to you, maybe you’re trying to make a big change in the way you eat and live—avoiding the obviously terrible-for-you stuff like candy and baked goods is the biggest change you can make. And not just for cancer.

So, do I want you to walk away from this post thinking that keto is a cancer cure? No. I’m a fan of ketosis, and I think almost everyone should spend time in that metabolic state, but I don’t consider it to be magical. The jury is definitely still out. Does ketosis look like a strong candidate for improving efficacy of various therapies in certain cancer patients? Yes. Can keto improve health markers shown to reduce a person’s risk of getting cancer in the first place? Yes.

The keys to good health are generally speaking pretty consistent. 

There’s no guarantee against cancer, but I think the advice I just mentioned supports a good fighting chance.

Take care, everyone. Be well.

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Keto Diet Meal Plan

Keto Diet Meal Plan

Keto diet– Under 20g internet carbs daily (often under 25g or 30g works).
Low carb diet– Under 50g internet carbs per day.
Moderate low carb diet regimen– Under 100g web carbohydrates daily.

Keto Foods Meal Plan.
While it will most likely take a little of experimentation to figure out your best dishes while doing keto, below’s a sample keto dish strategy to get you started.

Morning meal.

Option 1: Spinach, mushroom, and feta omelet with keto coffee (coffee with including fat such as MCT oil, butter, or bone broth healthy protein). “This breakfast is a great resource of protein as well as healthy and balanced fats that will certainly keep you feeling complete to curb midmorning yearnings,” claims Dr. Axe.

Alternative 2: Whole milk, unsweetened yogurt mixed with full-fat sour cream, a few raspberries, chia seeds, and also walnuts. “This kind of combination needs cautious carb- and portion-counting considering that all yogurts naturally have lactose, which is a carb,” says Stefanski. “Combining it with a carb-free protein like two eggs can assist cancel the macros.”.

Lunch.

Alternative 1: Oven-baked salmon with broccoli. “This lunch features salmon, which is high in heart-healthy fats, as well as broccoli, which is low in carbohydrates yet high in fiber,” states Dr. Axe.

Alternative 2: Stefanski suggests a salad with nitrate-free bacon, avocado, cheese, spicy pumpkin seeds, as well as a few grape tomatoes in addition to a low-carb, high-fat salad clothing like cattle ranch or blue cheese.

Alternative 3: “Make your very own keto ‘lunchable’ with dices of barbequed chicken, a piece of nitrate-free pork, cheese cubes, pickle slices, a hard-boiled egg, a couple of raw grape tomatoes, raw veggies like cauliflower or broccoli, a few almonds or walnuts, guacamole, and cattle ranch clothing,” states Stefanski. (Seeking something meat-free? Right here are 29 Vegetarian Keto Recipes for Plant-Based Eaters.).

Supper.

Option 1: Caesar salad with romaine lettuce, poultry bust, bacon, and also Parmesan. “Rich in protein as well as incredibly dental filling, this is the perfect meal to complete your day,” claims Dr. Axe. “Combine it with an olive oil dressing as well as lots of cheese to up the fat content.”.

Choice 2: Grass-fed ground beef sautéed with onions and also low-carb tomato sauce. “This can be offered with zucchini or shirataki low-carb noodles,” says Stefanski. “To get the fat content up in the meal, the zucchini can be sautéed in olive oil or additional garlic-infused oil can be added directly to the sauce.”.

Option 3: Grilled poultry offered with eggplant, yellow squash, as well as zucchini along with a few tomatoes, sautéed with garlic in olive oil. Adding additional fats in the form of a sauce incorporating whipping cream or coconut cream is a smart selection for stabilizing macros.
Snacks.

Option 1: BLT roll-ups with turkey as well as avocado. “Create a roll making use of bacon, lettuce, tomato, turkey, and avocado for the perfect mix of fat and protein,” claims Dr. Axe. (You Could Likewise Try This Kale Avocado BLT Salad.).

Choice 2: Spread out some lotion cheese in between 2 cucumber pieces. “Cucumber is a wonderful low-carb veggie that works well combined with high-fat lotion cheese for a gratifying, keto-friendly snack,” says Dr. Axe.

Choice 3: Spicy guacamole with raw zucchini slices. The foods you choose between dishes must still be keto-friendly and may even mimic an upcoming supper, just in a smaller section dimension, states Stefanski. “Since carbohydrates are minimal, it is necessary to invest your carbs on high-nutrient foods like veggies.”.

BENEFITS OF A LOW CARB OR KETO DIET REGIMEN.
Reduced carbohydrate diets have countless benefits, including:.

Weight reduction.
Secure mood & power degrees.
Blood glucose control.
Reduced cravings & cravings.
Reduced high blood pressure.
Greater great cholesterol.
Skin enhancements.
Gastrointestinal assistance.
Even perhaps enhanced life expectancy.

keto
chopchopnom / Pixabay

Applications to help you.
on a keto diet regimen.

KetoDiet.

KetoDiet is the digital partner you require to assist you reach your weight-loss goals. You can utilize it to track both your macros and also your weight, that makes it very easy to see just how any kind of small changes in your diet plan influences your body. It likewise has thousands of dishes and even allows you create your very own personalized dishes. KetoDiet begins at $4 in the App Store.

Keto.app.

Do you have goals you simply can’t seem to reach? Keto.app can aid with that. You can create personalized macro goals tailored to your physique and task degree. Just define whether you want to drop weight, maintain weight, or obtain muscular tissue mass, as well as the app will inform you what you need to do. It can also help you establish goals for everyday water intake. Keto.app is cost-free, but there’s also a premium variation beginning at $3 monthly.

Total Keto Diet Regimen.

Once you start making use of Overall Keto Diet plan, you’ll ask yourself just how you ever stuck to a high-fat, low-carb programs without it. The application not just allows you track your macros, but also gives you numerous keto-friendly recipes and assists you create your ideal grocery store list. Unlike other keto apps, it’s completely free.

Carb Manager.

This application’s built-in online search engine will certainly make your life 100 times easier. You can either search the substantial data source for what you’re consuming, like barbequed salmon or plain yogurt, or simply scan the barcode. With Carb Manager, you’ll constantly recognize precisely the amount of web carbohydrates you have actually left for the day. This application has both a cost-free and premium variation, which starts at $8.

FatSecret.

FatSecret is the whole package. You can set objectives for each and every macronutrient and track them to see your progression, and also you can also pick to share your information with a health professional to get feedback as well as suggestions. The app can also show you a detailed introduction of your everyday, once a week, as well as regular monthly macro usage. The most effective part? It’s complimentary.

Keto Shrimp

Keto Shrimp

I’m going to be making some shrimp today with some mixed veggies like in a
stir-fry there’s a keto friendly recipe. I’m going to be putting in some of these
pork and beef sausages that are nitrate free and we’ll be cooking it in.
Kerrygold butter so basically we got about 2 pounds actually we have two
pounds of jumbo shrimp right here.And we’ll be cooking that with some veggies
that I have left over from a previous recipe. And these are some portobello
mushrooms about two cups of portobello mushrooms. about two cups of asparagus
and half a red onion. Now if you’re doing the keto diet you kind of want to watch
the red onions because they’re they’re high in carbs then than other other
vegetables so basically really really simple.

keto
Robert-Owen-Wahl / Pixabay

We’ll be seasoning it with garlic and pepper salt and a little bit of black
pepper and we’ll be cooking it in the Kerrygold.
So we’ll get started I’m going to start cooking our vegetables first so we’re
going to set our heat on high and I’m going to be using two to three
tablespoons of Kerrygold. Remember that you want to have high fats
and your keto diet so your body goes into using ketones. Since shrimp has no
fat in it we’re going to have to kind of make up for that with adding enough
Kerrygold butter to make it to make it taste good. But at the same time
make sure that it’s a good macro ratio of fats to protein. So it’s beneficial
for our keto diet so I’m using about three tablespoons Kerrygold took the veggie then I’m going to set that down to medium and
burn all my butter. You there’s gonna give it an amazing rich
flavor to our vegetables and shrimp the vegetables. In first going to cook
them on medium-high for a little bit so it’ll soften up let me come over here
cut our sausage and I’m going to use about three of these sausages in the
recipe cut them in about quarter-inch
handles. For adding quarters the more haha
the guys can tell that I’m go buy any recipes I visually just wing everything
so bear with me here kind of reminds me of a jambalaya recipe.
You know it’s easy with in the sausage only we’re not using any rice or tomato sauce go ahead and press.

keto diet
Free-Photos / Pixabay

Oxygen match so once you see your your vegetables are
starting to soften up and your mushrooms start turning from that. For me look
into what it looks like now then you guys are ready to add your shrimp. You
only want to cook your shrimp about five minutes because if you overcook them
then they become kind of like tough and they shrink up a lot. So want to add them
last and they don’t need a lot of time cooking. Awesome on a little bit and now we’re
going to add about one or two teaspoons of garlic and pepper. And some black
pepper about one teaspoon of black pepper just to season. So once we add the garlic pepper and the

ketosis
chongodog / Pixabay

pepper and give it a couple of those tosses. Get the ingredients mixed in
there as you can see our shrimp starting to turn pink this meal will probably
make about eight servings. So you know you got a good amount of food there if
you look at the price that I actually paid for the two pounds of shrimp. Which
is $15 and you’re getting eight servings out of this meal. You’re actually only
paying like a little bit over $2 per meal. Which is really cheap considering
that it’s really good quality jumbo shrimp. Here it is finished recipe the shrimp
are cooked through but not overdone the vegetables are perfect And basically
we’re going to serve it as you can see those are two really really big servings.
And we still have a lot left over for another few meals. So out of those two
pounds of shrimp and that sausage, we got quite a lot of food and as kedo friendly
so I hope you guys enjoy the recipe.

Keto Smoothies

Keto Smoothies

Keto diet is up to you and it’s all about your overall ratio of fat to protein and carbohydrates, and your carbohydrate tolerance, so you need to do what works for you. Today I’ve got five low-carb
smoothie recipes in this video, and then three more for a total of eight in the free e-book that you can download using the link in the description box. Let’s start with cucumber,
celery, matcha, lean and green. (upbeat music) In to my blender I add,
baby cucumber, celery, avocado, and coconut or MCT oil. So MCT stands for medium

keto
marijana1 / Pixabay

chain triglyceride, or medium change fatty acids, and it’s a type of fat
derived from coconut oil. It’s colorless, odorless, and stays liquid at room temperature, so a lot of people on a low carb diet add it to
food, coffee, or smoothies to boost the fat content in their diet. It’s easy to digest,
and suppresses hunger. Remember, you really shouldn’t be hungry on a low-carb diet, and it
provides quick, clean energy for your body, and especially your brain. We can all benefit from
MCTs, low-carb or not. I also add matcha powder. Make sure you use a high quality brand, which will mean it’s a vibrant green, and annoyingly expensive. I’ve linked a bran I use
sometimes in the description, but it isn’t my only brand choice, and feel free to add
low-carb friendly sweetener, or stevia drops to taste. Finally, for my liquid,
I add creamy cashew milk, but you can use whatever you prefer. Blend it up. I love the vibrant, and
fresh color and taste Cucumber is always so distinct
to me when it’s in a smoothie and I like it. This smoothie only has
six grams of net carbs, and all of the nutrition
info for all these smoothies can be found in the free
e-book, along with the recipes. Next up, a low carb golden milk smoothie. (upbeat music) I start with coconut milk

keto diet
PhotoMIX-Company / Pixabay

from the can, shake it up. Make sure it’s really well integrated, and then add that to an ice cube tray to make coconut milk ice cubes. They may separate a bit while freezing, but it’s no biggie. Just keep those in the freezer for whenever you need them
for smoothies or cooking. Thaw them out for a few minutes before adding to your smoothie. For this smoothie, I add
coconut milk ice cubes with an additional
splash of milk, MCT oil, and remember that can
always be coconut oil, vanilla extract, turmeric for
a nutritious golden boost, cinnamon, ground ginger,
salt, and sweetener to taste. Naturally sweet, cinnamon-y,
and a kick from those spices. I love the creaminess the
coconut milk provides, and this smoothie only has
four grams of net carbs. How about a berries and
cream protein smoothie? (upbeat music) This one starts with frozen raspberries, which are one of the fruits
lowest in carbohydrates, then I add MCT or coconut oil, a scoop of collagen protein powder, optional sweetener to taste,
and low-fat coconut milk. A lot of people are mistaken, and believe that Keto means no fruit. Keto does not mean no fruit, it means very high in fat,
and very low in carbohydrates. We all have a different
carbohydrate tolerance, and the only way to know is to
test your blood ketone levels while tracking your macronutrient intake, so if you can keep your
ratio working for your body, while still eating some fruit, go for it. Some people, most people,
can have some fruit, or at least berries. Probably most people
will have to stay away from higher sugar fruits
like bananas, and mangoes, to keep their carb content down, but it’s mistaken to
say that Keto means no to any specific food. It’s really about the overall
carbohydrate consumption, and fat ratio. This smoothie is creamy,
sweet, with a bit of tang, and I love using collagen protein powder, because the one I use is flavorless, so I don’t even know it’s there. I am not a huge sweetened
protein powder fan, and I do love the joint,
hair, and nail benefits that collagen provides. Okay, bullet-proof smoothie anyone? This cinnamon, almond bullet-proof shake is delicious, and filling. I start with some of those
coconut milk ice-cubes, MCT oil, almond butter,
flax meal, cinnamon, sweetener to taste, a
pinch of salt, and coffee. Blend it all up. Okay, if you want your coffee
boost kicked up a notch, this shake will do it. You’ve got the caffeine from the coffee, the brain boost from the CMTs, and just the invigorating excitement from this being a delicious,

ketosis
ponce_photography / Pixabay

indulgent low-carb shake. Six grams of net carbs,
so much satisfaction. The last one I’m sharing here is perhaps the most desert-like. Surprise, blackberry cheesecake. Frozen blackberries, cream cheese, or if you’re a dairy-free low-carber, you could sue coconut milk, but of course, it won’t have the same cheesecake effect. I have seen a coconut based cream cheese at Trader Joe’s, that could
work, but I haven’t tried it. I’m also adding MCT oil, vanilla extract, optional sweetener, a pinch of salt, coconut milk, and water. This one is the most indulgent. It’s extremely delicious, but it’s also the highest in carbs. There about 10 grams of
net carbs in this smoothie. Keep in mind, some people can handle that. Personally, when I did Keto, and tracked my blood ketone levels, I can handle about 40 to
50 grams of carbs a day, and still remain in ketosis. Some people can only handle 20 or less. It really depends on the person, so if you know this
smoothie won’t work for you, I apologize, but I hope
one of the others will.

Keto Desserts

Keto Desserts

Because the keto diet is high in fat and
super low in carbs it often includes a lot of meat, but it certainly doesn’t
have to. In fact lots of keto followers are borrowing the best of both worlds to
create a vegetarian Becthe keto diet is high in fat andketo
super low in carbs it often includes a lot of meat, but it certainly doesn’t
have to. In fact lots of keto followers are borrowing the best of both worlds to
create a vegetarian ketogenic diet. This hybrid eating plan is healthier for
humans, animals, and the environment. A vegetarian ketogenic diet excludes meat, fish, and fowl flesh…and also restricts carbohydrates. Before you embark on a
hybrid meat-free and keto lifestyle it’s best to have a plan in place. Here are a
few guidelines to begin with first remember to limit your total
carbohydrate consumption to 35 grams or less per day and get at least 70% of
your calories from fat. To make sure you’re getting enough fat in your diet
use plant-based oils to replace all the animal fats often used in cooking and
baking. Avocado, coconut, MCT, and olive oils are
all great options. Cook with them, drizzle them on salads, or incorporate them into
meals by making homemade sauces…like a spicy pepper jack cheese sauce to top
broccoli or Brussels sprouts or a dessert like tropical mousse bites.
Other great sources of fats are avocados; nuts like macadamia nuts,
almonds, pecans and walnuts; and seeds like pumpkin, sunflower, and flax seeds. Protein should constitute just about 25%ketosis
of calories on a keto diet. On a keto vegetarian diet the main sources of
protein will be eggs and high-fat dairy like hard and soft cheeses. We strongly
suggest buying high quality pasture-raised eggs and dairy to support
sustainable animal rearing practices. Look to your local farmers market and
natural food stores as sources for these proteins. You might get bored with eggs
and dairy at every meal so turn to meat substitutes for variety. If you’re ok
with soy in your diet 2 great low carb options are tofu and tempeh. However, keep
in mind that some soy or wheat-based meat substitutes are packaged with added
marinades. Be sure to read each products nutritional information carefully. If
you’re coming close to your carb limit but you’re short on protein – protein
powder can be a good solution. The main plants you’ll want to stock up
on are leafy greens like spinach, arugula, swiss chard, and kale. And above ground
vegetables like broccoli, cabbage, mushrooms, green beans, and cauliflower. Many large common fruits like bananas,
apples, and oranges have way too many carbs to consume on a regular basis. So,
try to limit fruits to small servings of low glycemic berries like blackberries,
blueberries, and raspberries. Common vegetarian ingredients are often loaded
with carbs. The most common carb culprits that you want to avoid entirely are
grains like wheat, corn, and rice; legumes like lentils, and beans, starchy fruits,
potatoes, and sweet potatoes, and any form of sugar. But, there are still plenty of
tasty recipes to try for every meal of the day. For our comprehensive vegetarian
meal plan check out the ruled me article “Comprehensive Guide to the Vegetarian
Ketogenic Diet.” What would someone on a vegetarian keto
diet eat throughout the day? Breakfast could be fluffy keto buttermilk pancakes
topped with plain whipped cream and a few berries and nuts, or a plate of
scrambled eggs with cheese and spinach for lunch.
A charred veggie and fried goat cheese salad combines lots of flavors and
textures for a satisfying midday meal. At dinnertime, spiralized zucchini noodles
with avocado walnut pesto is a delicious option. On chillier nights warm up with a
cup of red pepper cauliflower soup. The day can be topped off with a little
treat like keto ice cream, or cupcakes. With so
many great choices you won’t miss the meat one bit. Also, without meat in your
diet you may want to begin taking supplements like vitamins d3, DHA, and EPA, iron, and zinc to avoid common nutrient deficiencies. Try to eat real food and
limit consumption of overly processed fake meats and soya products. Lastly, try
to include some fermented foods like sauerkraut, kimchi, and natto to help
improve digestion. One other thing to consider is that if
you’re switching to a vegetarian keto diet from a more standard keto diet – now
might be a good time to revisit the calculator to refine your calorie and
macronutrient needs. Hopefully, this has provided you with a good roadmap for a
vegetarian ketogenic diet. Keep exploring ruled me for all things keto including
other informative videos, meal plans, recipes, and more.n ketogenic diet. This hybrid eating plan is healthier for
humans, animals, and the environment. A vegetarian ketogenic diet excludes meat, fish, and fowl flesh…and also restricts carbohydrates. Before you embark on a
hybrid meat-free and keto lifestyle it’s best to have a plan in place. Here are a
few guidelines to begin with first remember to limit your total
carbohydrate consumption to 35 grams or less per day and get at least 70% of
your calories from fat. To make sure you’re getting enough fat in your diet
use plant-based oils to replace all the animal fats often used in cooking and
baking. Avocado, coconut, MCT, and olive oils are
all great options. Cook with them, drizzle them on salads, or incorporate them into
meals by making homemade sauces…like a spicy pepper jack cheese sauce to top
broccoli or Brussels sprouts or a dessert like tropical mousse bites.
Other great sources of fats are avocados; nuts like macadamia nuts,
almonds, pecans and walnuts; and seeds like pumpkin, sunflower, and flax seeds. Protein should constitute just about 25%
of calories on a keto diet. On a keto vegetarian diet the main sources of
protein will be eggs and high-fat dairy like hard and soft cheeses. We strongly
suggest buying high quality pasture-raised eggs and dairy to support
sustainable animal rearing practices. Look to your local farmers market and
natural food stores as sources for these proteins. You might get bored with eggs
and dairy at every meal so turn to meat substitutes for variety. If you’re ok
with soy in your diet 2 great low carb options are tofu and tempeh. However, keep
in mind that some soy or wheat-based meat substitutes are packaged with added
marinades. Be sure to read each products nutritional information carefully. If
you’re coming close to your carb limit but you’re short on protein – protein
powder can be a good solution. The main plants you’ll want to stock up
on are leafy greens like spinach, arugula, swiss chard, and kale. And above ground
vegetables like broccoli, cabbage, mushrooms, green beans, and cauliflower. Many large common fruits like bananas,
apples, and oranges have way too many carbs to consume on a regular basis. So,
try to limit fruits to small servings of low glycemic berries like blackberries,
blueberries, and raspberries. Common vegetarian ingredients are often loaded
with carbs. keto dietThe most common carb culprits that you want to avoid entirely are
grains like wheat, corn, and rice; legumes like lentils, and beans, starchy fruits,
potatoes, and sweet potatoes, and any form of sugar. But, there are still plenty of
tasty recipes to try for every meal of the day. For our comprehensive vegetarian
meal plan check out the ruled me article “Comprehensive Guide to the Vegetarian
Ketogenic Diet.” What would someone on a vegetarian keto
diet eat throughout the day? Breakfast could be fluffy keto buttermilk pancakes
topped with plain whipped cream and a few berries and nuts, or a plate of
scrambled eggs with cheese and spinach for lunch.
A charred veggie and fried goat cheese salad combines lots of flavors and
textures for a satisfying midday meal. At dinnertime, spiralized zucchini noodles
with avocado walnut pesto is a delicious option. On chillier nights warm up with a
cup of red pepper cauliflower soup. The day can be topped off with a little
treat like keto ice cream, or cupcakes. With so
many great choices you won’t miss the meat one bit. Also, without meat in your
diet you may want to begin taking supplements like vitamins d3, DHA, and EPA, iron, and zinc to avoid common nutrient deficiencies. Try to eat real food and
limit consumption of overly processed fake meats and soya products. Lastly, try
to include some fermented foods like sauerkraut, kimchi, and natto to help
improve digestion. One other thing to consider is that if
you’re switching to a vegetarian keto diet from a more standard keto diet – now
might be a good time to revisit the calculator to refine your calorie and
macronutrient needs. Hopefully, this has provided you with a good roadmap for a
vegetarian ketogenic diet. Keep exploring ruled me for all things keto including
other informative videos, meal plans, recipes, and more.

KETO BACON RANCH CHICKEN CASSEROLE RECIPE

KETO BACON RANCH CHICKEN CASSEROLE RECIPE

This is an excellent recipe to use when you make chicken and have plenty leftover for another meal to feed the whole family.

KETO BACON RANCH CHICKEN CASSEROLE RECIPE INGREDIENTS
1 1/2 cups precooked chicken, shredded

16 oz bag of frozen cauliflower florets ( or riced cauliflower)

1/4 cup bacon, cooked and chopped into small pieces (or 1/2 cup if you really enjoy bacon)

16 oz jar of Alfredo sauce (you can do a premade jar or make this Homemade Keto Alfredo Sauce recipe)

1/2 tsp Xanthan Gum

1/2 cup sour cream

3 tablespoons this Homemade Ranch Seasoning recipe (or one packet of Ranch seasoning mix)

1 cup Monterey Jack Cheese. shredded

1/2 cup Colby or Mexican blend cheese, shredded

2 tsp green onion or parsley, chopped (garnish)

KETO BACON RANCH CHICKEN CASSEROLE RECIPE INSTRUCTIONS
Preheat the oven to 375 degrees.

In a medium bowl combine the alfredo sauce, Ranch seasoning mix, sour cream, and xanthan gum. Mix it together until all the ingredients fully combine.

Add the frozen cauliflower and shredded chicken. Mix it until all the cauliflower and chicken is fully coated with the cream mixture.

Pour the mixture into a 9 x 11 casserole dish.

Top with both types of shredded cheese and bacon crumbles.

Bake at 375 degrees for about 35 minutes (only 25 to 30 minutes if you are using fresh cauliflower instead of the frozen mix)

Remove from the oven and top with parsley or green onions. Allow it to cool for about 5 minutes before serving.

 

Chicken Keto Meals

Chicken Keto Meals

Keto Diet Review

Keto Diet Review

So you’re ready to adapt to a ketogenic diet to lose weight and improve your health. You’ve come to the right place.
Making any big lifestyle or diet changes can be challenging especially at first.
There are a lot of new routines to learn and old habits to unlearn. Over time
keto becomes the new normal. And the dramatic results are so worth it. What’s
the best way to get started with a ketogenic diet. Here we’ll outline three
steps to keto success. But first let’s define what a keto diet is simply put it
is a high fat low carb low to moderate protein diet. By drastically restricting
carbohydrates in your diet the body will enter and sustain ketosis. A metabolic state where the body burns a highly efficient alternative fuel called
ketones.

keto
JillWellington / Pixabay

Not only does the keto diet help with weight loss, but current research also indicates that it can help to improve health. Conditions like heart disease type 2 diabetes and Alzheimer’s disease. To start your keto journey off on the right foot here are our top three key pieces of advice. Eat the right foods eat the right amount of those foods. And prepare for the keto flu. Let’s start with food your goal on a consistent basis is to replace carb heavy foods with keto friendly foods.
This will help you eat fewer calories than before and help jump-start and
sustain ketosis.

ketogenic
JillWellington / Pixabay

You will need to focus on meat high fat dairy and healthy oils
leafy green and above-ground vegetables nuts and seeds avocado berries and keto.
Approved sweeteners you’ll need to entirely avoid grains sugar fruit and
starchy vegetables.  You’ll be relying a lot more on home-cooked food than packaged processed or prepare foods.
It’s important to note that you don’t have to figure out how to do this on
your own there are so many resources on ruled me including meal plans shopping lists budget breakdowns and recipes will teach you to avoid common pitfalls .Just learn how to make them keto friendly it’s not just eating the right foods.
Though that is the foundation of the diet. You must also learn how much to eat.
Which brings us to our second point. A keto diet can help you to restrict your
calorie intake in a slow and steady way. Which leads to long-term weight loss. But it can be hard to do this if you’re not carefully tracking what you eat one way.
To figure out how much you should be eating on a keto diet. Is to check on
your progress every few weeks and adjust accordingly. You’ll also need to track your macronutrients or
macros those are fats carbs and protein which need to be kept in careful balance.
To keep your body in ketosis as a general rule we recommend eating below
35 grams of carbs a day and aiming to get 70% of your calories from fat and
25% from protein. Finally when you’re starting
out on a ketogenic diet you must prepare for the keto flu when you first cut back.
On carbohydrates your body will experience some changes as it adjusts to
your lifestyle. One possible change is the keto flu an umbrella term for the
flu-like symptoms you may encounter like fatigue or mental fogginess. Usually these symptoms only last a short while. But it is best to be prepared. You will need to drink more water increase your sodium potassium and magnesium intake and eat more fat especially MCTS .Most importantly check in with yourself from time to time to monitor the changes in your body composition and how you feel.

Tips for Keto Diet

Tips for Keto Diet

Tips for Keto Diet The ketogenic diet is an eating plan like not one other. It combines the power of calorie restriction with the unique benefits of nutritional ketosis to provide people with an effective way to lose weight and improve overall health. Because I appearance much deeper to the keto diet plan, nonetheless, there is a huge discrepancy between what people think they have to do versus exactly what the science states is the best for most people.

Some common myths like “carbs and insulin are the only reason why we get fat”, “you will lose weight as long as you are in ketosis”, and “calories don’t matter” are perpetuated on a daily basis by low carb diet enthusiasts, but these falsehoods only cause more confusion and frustration — especially if you are new to this way of eating.

This is the reason we decided to put together a post using the ten most important strategies for ketogenic diet plan achievement. With each tip, we hope to clear up common misconceptions and give you practical strategies so you can finally get the results you want. Do calories matter on keto?

What exactly should you eat? Why does the keto diet work so well? Depending on who you ask, you can find a completely various solution. Even some research papers will propose one hypothesis while other data clearly suggests that it’s not true (like the carbohydrate-insulin hypothesis for obesity).

With all of the contradicting beliefs in the keto diet world, it is hard to know what is actually true — and without the truth how are you supposed to know what to do if things don’t go as you initially hoped? Do you focus on limiting carbs more? What about exercising?

Should you intermittent fast? After digging through the research, It becomes clear that people lose weight on keto because of one thing — the fact that keto dieters tend to eat much fewer calories than they did before without noticing. It doesn’t matter how much you restrict your carbs and how many grams of fat you eat.

The key to burning off your own fat is being in a calorie deficit. If you can find a diet that allows you to eat fewer calories than before without battling against cravings and hunger (like keto dieting does for most people), then you’ve found one of the most sustainable ways to lose weight.

The best way to create a diet like this is by following these two principles: Ingesting mostly wholesome healthy proteins-stuffed and diet dietary fiber-wealthy dishes due to how satiating they are. Eliminating all calorically-dense processed foods from your diet because of how easy it is to binge on them.

The primary reason why the keto diet is so effective for weight loss is that it follows these two principles better than almost every other popular diet. As a result, people who are following the keto diet feel more satisfied than ever before on fewer calories and start burning off excess body fat. Keto foods are meals and ingredients which can be very low in carbs.Keto Diet

What “very low in carbs” means exactly will depend on your daily carb limit. For example, we recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g) so that you can reap the benefits of eating highly satiating foods and ketosis. (To figure out your net carb consumption, simply subtract total fiber intake from total carbs.)

To have these kinds of a small amount of carbs, you must be vigilant about your food choices. You may find that many of your favorite foods will put you near your carbohydrate limit for the day with just one serving. Even healthier foods like fruits and vegetables are packed with sugar and carbs, but don’t get discouraged — there is plenty of delicious food you can eat on the ketogenic diet. Do Eat Meat – chicken, beef, seafood, lamb and eggs etc. Low carb vegetables – spinach, kale, broccoli, cauliflower, and other keto-friendly vegetables > High fat dairy – hard cheeses, high fat cream, butter, etc.

Nuts and seeds – macadamias, walnuts, sunflower seeds, etc. Avocado and berries – raspberries, blackberries, and other low glycemic impact berries Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners > Other fats – coconut oil, high-fat salad dressing, saturated fats, etc. Do Not Eat Tubers – potato, yams, etc.

Fruit – apples, bananas, oranges, etc. Sugar – honey, agave, maple syrup, etc. Grains – wheat, corn, rice, cereal, etc. The current research data suggests that we tend to underestimate how many calories we eat. At times, the difference between estimated calorie intake and actual calorie intake is so profound that you may think you are eating much less than before but you are still gaining weight.

In fact, many of us will have plenty of low-calorie days where we do lose a bit of weight, but then our subconscious weight-regulating mechanisms will kick in to motivate us to eat more the following day. This will cause you to either gain more weight or hit a weight loss plateau that you just can’t seem to break.

The worst part is that we are typically never aware that this is happening, and we start to blame ourselves or the diet when the truth is that we just need to take an objective look at how much we are eating. 3. Monitor Your Macros One of the better approaches to track what you are actually eating is by using a caloric keeping track of app as well as a range.

By using both, you will be much more accurate in knowing what you are consuming and have all the info you need to start losing weight consistently again. With regards to monitoring calorie consumption,

I favor to make use of MyFitnessPal (for common macro tracking) and Cronometer (for more particular macro and micronutrient keeping track of). If you’d like to get started with tracking your calories using these apps, check out our guide on the topic — It has everything you need to know so that you can set up MyFitnessPal and Cronometer for your specific macronutrient needs. To learn what your caloric and macronutrient demands are, plug your info into our keto calculator. It will tell you exactly how many calories and grams of fat, protein, and carbs you need to eat on a daily basis to get the results you want.

Another way to increase the accuracy of your own calorie monitoring is to use a food level. Most people measure the amount of food they eat by guesstimating – which typically causes you to eat more calories than you intend. There are certain things I try to find when choosing a scale, and most importantly include: Having a transformation switch.

Most calorie tracking apps and websites use a mixture of units. Having a conversion button on your scale can make it much easier for you to measure your food. A gram to ounce and ounce to gram conversion button is the one that I most commonly use. Automatic Shutoff.

Make sure you research the scale you are buying. If the scales have an automatic shutoff, it can be troublesome to properly measure your food. Try to find scales that allow you to program the automatic shutoff or require you to manually turn it off.

Tare Function. Being able to place bowls, plates, and utensils on your scale makes it a lot easier to weight things out. Make sure that your scale has a tare option, which will allow you to place an item on the scale and revert back to 0.

Removable Plate. Cleaning scales can be a huge hassle when dealing with messy foods. Double check that the scale you are buying has a removable plate for easy cleaning. Once you start tracking you food consumption more precisely, you can almost guarantee that you will get the results you want. Nonetheless, there is certainly one essential caveat.

We cannot ignore how much our food environment impacts what we eat and how much we eat. Even with a scale, an app, and a keto calculator, it is still possible to cheat — especially when you are traveling or have easily accessible “cheat” foods in your house.

Going from a diet that doesn’t limit carbs to a ketogenic diet will cause many changes throughout your body that won’t feel too good at first. The first sensation that will occur is actually a rapid loss in normal water and minerals like sodium. As a result, many ketoers will experience flu-like symptoms during their first few days of keto dieting.

For example, here are some of the symptoms you may experience: Sugar desires Dizziness Human brain fog Irritation Poor emphasis and attention Tummy aches and pains Nausea Cramping Confusion Muscle mass soreness Sleeping disorders 6. Prepare for the Keto Flu and Other Keto Concerns Luckily, most of these symptoms can be cleared up by drinking plenty of water and consuming mineral rich foods (and mineral supplements if necessary)

. For more specific recommendations on how to remedy these symptoms, read through our guide to the keto flu. One final thing to consider with this keto tip is that many people, regardless of their current health status, will find that they struggle to stay on the ketogenic diet. In this case, it is best to experiment with different foods and macronutrient ratios until you create a sustainable way of eating that works best for you and gets you the results you want. For many people, the ketogenic diet will likely be perfect from the health and lifestyle point of view.Keto

For others, a paleo diet or a Mediterranean diet may work better. Don’t just focus on weight loss, focus on creating a healthy lifestyle that you can follow for the rest of your life. One of the most important things about diet is to know very well what to pay attention to to get the best results.

In general, if you are trying to lose weight, you should focus on creating a healthy lifestyle that allows you to maintain a calorie deficit. One of the best ways to do this is by following a keto diet because: Ingesting low carb causes you to definitely consume more satiating foods. Over time, this will cause you to eat much fewer calories because you are less hungry. Cutting out high carb foods keeps the most palatable foods out of the diet, making it much easier to eat fewer calories.

Altogether, this explains why low carb and ketogenic diets are so effective at helping people maintain a calorie deficit and lose weight without having to struggle at all. Now that you know what to pay attention to in terms of weight reduction, you are ready to make use of these keto diet regime achievement ideas in your favor:

Adhere to keto food items Compute your macros, satisfy your macros with keto foods, and keep track of your meal intake. Join our online keto community to collaborate with over 20,000 other keto dieters. Make sure you are prepared to remedy the keto flu and to deal with other potential keto concerns that may come up.

Change your food environment to make it easier to stay on the ketogenic diet than it is to cheat. Use shopping lists, meal plans, and budgeting tips to follow keto without breaking the bank. Know when to adjust your dietary strategy for better results and when to stick to your current plan. And if the thought of doing all of these things is overwhelming:

A Simple Plan For Weight Loss

A Simple Plan For Weight Loss

A Simple Plan For Weight Loss

The math is pretty simple. One pound of fat equals 3500 calories. Want to lose a pound a week? Then you need to consume 3500 calories less per week than you use. That’s about 500 calories a day. By cutting out 500 calories a day from your normal daily diet, while keeping your activity level the same, you can lose approximately one pound a week.

All right – that doesn’t sound like much, especially if you’re more than 25 pounds overweight. Study after study has shown, though, that those people who lose weight gradually – at a rate of 1-2 pounds per week -are far more likely to keep the weight off and maintain a normal weight for a lifetime.

So how much exactly IS 500 calories? If you’re going to reduce your daily intake by 500 calories, it helps to know what you need to cut out, right? Here’s how easy it is to lose 500 calories a day:Weight Loss

* Use milk instead of cream in your coffee. Savings? 50 calories per cup.

* Skip the butter on your baked potato. Savings? 100 calories

* Drink fruit-flavored water instead of a 16 ounce soda. Savings? 200 calories

* Skip the Big Mac and have a salad instead. A Big Mac weighs in at a whopping 460 calories. A fresh salad with a light dressing? Less than 100! Savings? 360 calories

* Pass by the bag of potato chips. An average snack size bag of chips has over 300 calories. Savings? 300 calories

* Eat your corn on the ear. A 1 cup serving of canned corn has 165 calories. An ear of corn has 85. Savings? 80 calories.

* Switch to low-fat cream cheese on your bagel. Savings? 90 calories per ounce.

* Love those fries and can’t give them up? Swap the skinny fries out for thick steak-cut ones. Thin French fries absorb more oil than the thicker, meatier ones. Savings? 50 calories per 4 ounce serving

If you’d rather look at losing weight from an exercise perspective, you can also lose one pound a week by upping your activity level by 500 calories a day. How easy is that to do? Take a look:

* Take a half-hour walk around the park. Aim for a pace that’s a little faster than a stroll, but not fast enough to be breathless. Burn: 160 calories.

* Get out your bike and take a ride. Tackle a few moderate hills and aim for about five miles total. Burn: 250 calories

* Go dancing – and really DANCE. The longer you’re out on the floor instead of at the table drinking up high-calorie drinks, the more you’ll get out of it. Dancing that makes you breathless and warms up your body will net you a nice calorie savings. Burn: 400 calories for one hour

* Swimming is great for you, and a lot of fun, too. The water resistance means you burn more calories, and you avoid the stress impact on joints from aerobics, dancing or walking. Do a few laps at a slow crawl – if you can get up to an hour you’ll be doing great! Burn: 510 calories

* Get out into your garden. An hour of gardening tasks that includes bending and stretching can burn up to as many calories as a brisk walk. Burn: 250 calories.

* Play a game of tennis. Hook up with a friend for a weekly tennis game and you’ll be amazed at the difference. One hour of vigorous tennis is one of the best calorie burners around. Burn: 800 caloriesketo

It’s important to keep in mind that all exercise/calorie numbers are based on a woman weighing 130 pounds. If you weigh more, you’ll burn more. Want an added bonus to burning calories through exercise? When you exercise, you build muscle by converting it from fat. Three guesses which kind of body tissue burns more calories – even when you’re not exercising. You got it – your body uses more energy to maintain and feed muscle than it does fat.

For best results, mix and match food savings with exercises that burn calories. Do keep in mind that eating less than 1000 calories a day for more than a few days will convince your body that it’s starving and slow your metabolism. Keep calorie ranges reasonable, and consult a doctor if you want a quicker, more drastic weight loss.

What To Eat On A Keto Diet

What To Eat On A Keto Diet

What To Eat On A Keto Diet

Ketosis takes some time to get into – about two weeks of low carb eating is required for the initial adaptation. During this time there will be bouts of sluggishness, fatigue, headaches, and some gastrointestinal issues as you adapt, often referred to as “keto flu“. Proper electrolyte intake will correct most of these issues. In addition, the “diet” aspect of this ketogenic diet plan – that is, the caloric restriction – shouldn’t be worried about. Weight loss will come as your body regulates appetite as it the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isn’t recommended.

The meal plan is designed to ensure you get three balanced, healthy meals a day that address fiber, satiation, and adequate protein intake. The greatest part of a ketogenic diet is the fact that it spares muscle loss, where a carb-based diet doesn’t. Weight lost in a high carb, calorie-restricted diet will often come both from muscle and fat, whereas with keto, you can burn fat without sacrificing muscle. This is referred to often as “body recomposition” and leaves you with a much more preferred physique after weight loss.keto
Ketogenic diets often create a significant loss of water during the first phases. This is because carbs are converted to glycogen in your body, which is stored in water within the muscles and liver. As you deplete stored glycogen, your body flushes this water out.
This is a huge part of the initial weight loss during the first few weeks of ketosis. While rapid fat loss does occur at first, a lot of water weight is often dropped as well, but this is a great encouragement as it often results in both weight loss and less bloating, allowing clothes to fit better.
Meat: Beef, goat, lamb, turkey, pork, veal, chicken.
Fish: Salmon, trout, catfish, sardines, tuna, haddock and many others.
Fruits: Strawberries, blueberries, raspberries, avocado.
Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers and many others.
Nuts and Seeds: Almonds, walnuts, sunflower, pumpkin, sesame, etc.diey
Dairy Products: Cheese, Greek yogurt, sour cream, heavy cream.
Fats and Oils: Peanut Butte, flaxseed oil, butter, sesame oil, olive oil and almond oil. ( If you want to see more ketogenic diet foods, read this: The Ultimate List of Foods to Eat on a Ketogenic Diet
Foods to Avoid on a Ketogenic Diet
Grains: Grains: Wheat, oats, corn, barley and rye. Includes breads and pastas.
Artificial Sweeteners: Sucralose, Equal, Acesulfame, Splenda, Saccharin, etc.
Processed Foods: If it contains carrageenan, don’t eat it.
“Low-fat” products: Atkins products, drinks, gluten, diet soda, etc.

Eggs are a healthy, nutrient-dense food that has been incorrectly maligned for years. Cholesterol in food doesn’t increase cholesterol in your blood, so eat eggs liberally – they’re packed with protein and lutein, and they fill you up for hours. Make a healthy omelet with some cheddar, crumbled breakfast sausage, and shredded spinach and you’re already looking at over 30g of protein, just for breakfast! Spinach is a great source of magnesium and potassium, too. Add some sea salt and you’ve got a big dose of electrolytes that are so vital to maintaining energy and staving off headaches

.Take a 2 – 3 cups of lettuce, crumble in some bacon and dice a medium tomato. Mix that with two or three tablespoons of mayo, and toss after adding some splashes of hot sauce. Delicious, filling, full of fiber and healthy fats, and absolutely easy. I know the mayo sounds weird as a dressing, but trust us; it’s amazing! Add in some avocado chunks to boost potassium too!

The beauty of salmon is that you can cook it with marginal interference. A simple sauce of butter, lemon juice, chopped garlic, and some salt and pepper will go a long way to enhancing the natural flavor of the salmon. Drizzle the sauce over 4-6 oz portions of fish, bake at 450F for 5 minutes per 1/2″ thickness of fish. In another bowl, toss the asparagus with olive oil, salt, and pepper, spread it out evenly on a cookie sheet, and roast in the oven at 450 for 20 minutes. Easy dinner (with leftovers if you plan ahead) that’s full of nutrition, protein, and healthy fat, while keeping your carbs lowketosis

You’ll quickly find that salads are your friend when in ketosis, and for a good reason: they provide lots of food to fill you up, but they’re not going to bog you down. A bed of spinach with some red onion, bacon, a little tomato, and a hot sauce vinaigrette is quick and delicious. Add in some protein – perhaps that leftover salmon from day 1 – and you’ve got a complete, healthy lunch.

The best part of low carb eating is that you can still have rich, savory foods – dieting isn’t really a part of the lifestyle. Your body regulates your hunger naturally, so keeping your carbs low is the main concern. Being able to do that while still enjoying roast, fish, and big, healthy salads is what makes low carb so easy to stick with, and keep the weight off for good.

Hot sauce vinaigrette – 1/2 cup olive oil, 1/4 cup vinegar, hot sauce to taste – mix together and apply to salad. Eat!

This is pretty easy – cook a couple of fresh beef patties, and then top one in cheese and stack the other on top. Stick them on a plate and cover in veggies and low carb sauces, and eat with a fork! Who needs the bun

Making a tuna salad with low carb ingredients is easy and delicious, doubly so when you chop up some fresh avocado into said salad. Using sheathes of endive or romaine lettuce to transport and eat the salad is even better

A nice pork roast, rubbed down with cumin, salt, and garlic, will give you leftovers for days, tastes amazing, and is pretty cheap. Pair that with some brussels sprouts, broccoli, or cauliflower that has been roasted in the oven until brown and delicious, and you’ve got a comfort meal, keto-style

Do Keto Lose Weight

Do Keto Lose Weight

Keto diet works very well for shedding excess fat and hard-earned muscle. There is, however, a disadvantage in a Keto diet. In order to attain and grow in ketosis, you have to be carb-free for a minimum of two days. A true Keto diet requires one to go with no carbohydrates for 5 or 6 days and after that allows a single or 2 day “carb-up”. When your “carb-up” is over, the cycle is repeated.