Tag: keto meals

A Great Keto Recipe

A Great Keto Recipe

Low carb shrimp and grits .I’ll become the judge of the welcome to highfalutin reduced-carb the almost every week internet series where we find examination and often create the finest low carb recipes this ridiculous. Internet is offering these days we’re planning to tackle a seaside the southern area of favored a recipe that is certainly near and dear to my coronary heart shrimp and grits. Stay tuned folks I really like shrimp and grits it’s a recipe that’s equally at home at a expensive supper party because it is around the weeknight dinner kitchen table so these days.

keto
Robert-Owen-Wahl / Pixabay

I’m moving to show you the way we can convert a delicious coastal southern favored like shrimp and grits into something that we can enjoy on the low carb dinner especially on the weeknight. Among my tricks here is frozen cauliflower and yes fresh cauliflower is excellent. But for the value for what we’re going to do when you’re usually ricing it you know ricing your cauliflower or mashing your cauliflower or what. We’re going to take action between to produce the texture of grits why devote the amount of money for fresh cauliflower, when for around a buck seventy nine. You can aquire a iced pound from that point from your freezer area and i also say refreshing because Well I’m within the south so it’s August there’s not cauliflower expanding within about 1,500 or 2,000 kilometers of where I am.

keto diet
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So any clean cauliflower which is standing upright within my food store has traveled cross-nation. To obtain here plus they choose it several weeks before it’s all set to go and after that ship it to our supermarket shelves. Where we say Oh clean cauliflower it’s summer no actually no that’s a chilly weathers cold period veggie so oftentimes the fresher option is iced because this is usually used within a couple of days of harvesting. When it’s ripe and ready to select and take right into a digesting facility and flash frosty and packaged packed and saved stored. And been delivered which means you know inside the grand plan of issues. Sometimes if you don’t need to worry about consistency. Like we’re planning to do we’re going to mash it anyway then sometimes frozen is best what I put a multi-colored out. Like the things i set a vegetable dish out with dips and things. Frozen Colville hell no but this is a very good option to specially to get a weeknight so that’s we’re planning to start here. All right method warmth pan over medium sized heat what we’re planning to do is i’m i’ve got some pancetta here.

ketosis
GamerChef6 / Pixabay

And this can be a pretty simple recipe and I’ve sort of fancied it up. I suppose you can say because I would like to have pancetta and and shallots and a few other things that you might not consider. But guess what that’s just bacon and onions all of that is simply uncured version of bacon and a bit slightly various onion. So just change this as you see match this is simply a template a guideline so all proper pound of frosty cauliflower and we’re just planning to chuck that in a microwave-safe container. I really like just a little casserole meal for this particular get out of the way and don’t even include drinking water into it this goes inside the microwave for four minutes .Make sure to put a lid into it in the event you don’t have a lid put a plate at the top alright now while that’s taking place and that’s in the microwave oven .We are going to sautee our pancetta or our bacon whichever you like this really is about four ounces this bundle of Boar’s Head. I do believe it had been pancetta but if you don’t have pancetta then about six slices of bacon just diced up and we’re going to place that in a method-substantial skillet we don’t will need this shouting hot.

keto recipe
Ricinator / Pixabay

There’s no will need you are aware that this will be really sort of low warmth fine so we’re just planning to render this down just a bit now this appearance kind of low fat for me so when it comes to. At least this pancetta I might add a tablespoon of bacon excess fat to this particular while we may go along here so what we’re planning to do is attempt to get every little thing ready simultaneously. This really is so going to happen so quickly it’s about 15-20 minutes overall. However the shrimp needs to be eaten preferably for me. I love it finest when it’s fresh when it’s just appear of off the warmth and meanwhile the grits are cauliflower that may kind of wait for just a second.

So when you have to do something and then the other obtain the Brits produced first then attend to the shrimp so that’s pretty simple fine. Therefore i was at the fish marketplace earlier today asking yourself the things i was going to motion picture understanding. I needed to film and we have a wonderful seafood marketplace within the town that I’m in and i also found some stunning gulf shrimp. Now lots of people don’t gain access to clean shrimp and that’s good you can utilize frosty I would personally prefer frosty uncooked get uncooked not frosty prepared shrimp For this obtain the frozen uncooked shrimp these come in a one-pound package deal. which was a one pound of gulf shrimp i have here they are 16 20s which means There’s 16 to 20 shrimp per pound ok that’s what those numbers indicate you often see 24 25 shrimp.

I mean there’s 24 to 25 shrimp inside a pound this really is 16 20 you can find nice size .I think they’re pretty they appear very good on their behalf for what we require them for here and that i choose kalon that’s type of. I guess you might say the residents way to do it you kind of need to get your convenience a bit oily and a bit buttery because there’s plenty of butter and product in this particular from obtaining your shrimp tails to enjoy. Your shrimp by hand it’s generally not just a knife and fork type of sort of foods but that’s your decision alright so we’re going to get this bacon or pancetta within my case get this sauteed it may be slightly very hot.

I’m going to transform it down just a skosh and we’re likely to keep this inside the board until it gets crispy and then we’re planning to take it out. And then leave the bacon fat or pancetta excess fat pork excess fat behind for all of us to add some body fat to and prepare food our shrimp in .So and then in the end we’ll put this crispy bacon crispy pancetta to the very top for final garnish so just let this make even though that’s working let’s check on our cauliflower it’s inside the microwave

This our cauliflower spinning for 4 a few minutes probably just need to stir yeah it’s nowhere near done fine we’re good it’s planning to take about 10 minutes mostly within the microwave oven for this back in microwave oven mommy 5 minutes. Alright so we’re almost here with this particular pancetta we have to move this up now yeah that appears very good you don’t want to go very far using this you would like too crispy however, you certainly don’t wish to burn it and all of that gorgeous pork body fat keeps behind and does its work. Here in a minute so let’s begin to move this up here take a look having a slotted place leave unwanted fat behind.

Alright from here we’re going to consider one shallot and brownish this inside the pork body fat just one shallot or about two tablespoons of onion. In case you have an onion this doesn’t take long. Whatsoever this occurs pretty quickly, so don’t let this prosper individuals keep the eyesight on the ball okay so once it becomes some colour onto it. We’re going to toss in it is a 1 tablespoon of garlic clove minced garlic cloves. I personally use a jarred item sometimes I truly do over a weeknight food such as this heck yeah which means this only demands literally this only demands about 30 seconds, as if you burn off this you’ve wrecked it you. Got to start off over truthfully burnt garlic will destroy a recipe instantaneously and that is not what we should want.

Nowadays so to that 3 tablespoons of salted butter okay, then again you don’t want this pan screaming very hot. This is not you’re not searing meats here.But we’re likely to place this some position the shrimp in once this buttermilk. Oh yeah it’s all set to go so here’s a pound of peeled deveined tail on shrimp. I enjoy tail upon you choose what your household loves and then in it goes and just leave it alone for any second place it in. I’ll let it rest alone allow it to sit down. I’m gonna move this up to a little bit more a little bit more heat okay and this has been sitting down here for 10 or 15 seconds. After a few moments secs just shift it close to you don’t want the garlic clove to burn and you also don’t necessarily wish to sear the shrimp.

You’re basically making what you would probably know is actually a scampi sauce right shrimp scampi and that’s yet another thing this can be this beautiful shrimp. Once you’ve carried this out you already know we’re likely to put it on our grits you might definitely put this on some shirataki noodles. So when you like those zoodles zucchini noodles something that way heck you could just take in it along them if you wanted to. Though with the rice cauliflower taken down to grit territory and seasoned appropriately. You really get yourself a pretty reasonable approximation of shrimp and grits truthfully fine at this time this has been around for about eight moments.

Now whoo all of that vapor and that i utilize a potato masher all right that’s how I can type of. Determine the texture of what’s happening so let’s see nope still needs three four more a few minutes and you’ll just you’ll you’ll understand how this works. If you’re producing mashed potatoes you’re planning to prepare food it just a little longer than if you’re making grits. If you’re producing rice you’re planning to cook it a little less and if you’re producing grits so you type of figured out escape there all right this guy’s going back in for about four more a few minutes. Okay let’s see our shrimp is performing you don’t desire to overcook these shrimp will not take a long time in order to cook.

So that’s the reason why you really just kind of need to get your cauliflower inside the microwave oven first if you want to do your cauliflower on the stovetop that’s fine too. Just place it within the stock container but you’ll must put about a quarter mug of water to that. Because the warmth through the direct heat will obviously make that the small tougher to cook having said that i do it all the time. If you’re using refreshing cauliflower just do the exact same point to the microwave oven or it can be done in in the stove in a container just be mindful of the way you’re food preparation.

The only thing you reached do effortless-peasy fine our cauliflower is practically carried out we’re planning to this can be ready we’re planning to convert this off closed it down take it off the temperature. Or I can just let it rest here it becomes an induction burner so it’ll stay off the heat. But from here we’re likely to put a few things this is about a 1/2 mug of scallion you may use a lot more than this this becomes now this is where we receive into like you add in some heavy carbs. Which means you got to be careful with how much of this you include and after that we’re also going to put our bacon in cases like this it was pancetta which is just Italian uncured bacon.

The same one’s just usually smoked and healed and ones not kinds refreshing so that’s all there is to that so that we just leave this and it’s going to hold out on us for people to end. The cauliflower and after that we’re likely to plate and devour this AHA probably demands a small amount of sodium as well some salt small kosher sodium black pepper. Generally shrimp and grits is is a meal into itself so it’s not dished up with another area, but if you do that one could probably get four portions out of this it simply depends upon how eager you are inside our household. This is probably for just two individuals but simply realize that your carb add up is going to be adjusted after that fine so our cauliflower has become from the microwave whoo and all that steam and it’s probably going to be just right at ideal.

And the way I notice is actually by my trusty potato masher that’s just the way oh yeah so from here what I forgot to put out earlier was a tablespoon of butter for your grit that grit flavour here you know we don’t have the corn I’ma be honest along with you. Here’s the reality regarding these grits now and I’ma be right on top of you the lord .I adore grits I seriously do you don’t wish to mash this too much while I’m chatting. I really like grits and the one important thing I love on them is the corn flavor. I am talking about it’s constructed from hominy or corn and that’s one important thing that people who love grits enjoy and that’s the things i really like .I also really like the texture and the smooth yummy velvety consistency of grits so the best thing about this is that you could get pretty near to that consistency with this with all the cauliflower you will get pretty shut but you’re never going to match.

keto tips
jnprice73 / Pixabay

I dislike to say it to all of us grit fans out there in the south we’re never truly planning to identical the corn grit preference proper but the advantage of which is also for those who inexplicably. I actually do not understand do not like grits those of you many of you happen to be this is a great in-between simply because you find some good that consistency but you don’t have the grit taste that could be what’s switching you off which means you know it’s sort of the finest of both worlds. Also the most severe of both worlds we have now anything pretty close however, not entirely so all right to this we’re planning to include he’s going to steal my place here we’ve reached include some three tablespoons of hefty cream to our grits. This is going to help us function this and usually there’s a dairy products additional a lot of instances and lots of times it’s smoked gouda you know it smoked guta so this is smoked gouda about four oz of shredded smoked gouda. All right so let’s just work with this to get a moment to get it for the consistency we love I’m planning to also then add sodium not much and a few black pepper because truth it fine if you’re through the south and you do take pleasure in grits system. If you’re just like me you adore them with plenty of black color pepper that’s area of the reality that’s just element of it you already know so we’re moving to try and get near that See whatever we can perform here for you so just give this a whirl it’s our spoon and try to perform some back place mashing. Here you know we don’t want mashed potatoes right so this is the same menu we all use for mashed potatoes and rice but it’s regarding how you work with it texturally. So a number of this has to be mushed but there still needs to be some a nibble in it feel oatmeal if you’ve never experienced grits feel some structure of maybe oatmeal. So that’s annoying proper alright so that’s it let’s dish view this nice small bowl of grits that may be a tad thick. If I were to I might put just a little lotion in that to slender that out if I noticed to like which was just too much oh yeah now I need another spoon now let’s are available in here and you just want some of this scampi type buttery goodness. Enable you to get about six crimp on there oh oh my god y’all have should you could odor it in here what is wrong ridiculous and you know what I forgot at the store. With a citrus this requires a citrus squash at the top like nobody’s business so I might oh it can make me so mad i forgot a citrus enjoys just lady but you just have to picture it with citrus it must possess a gorgeous squeeze a citrus on it so oh my the lord. That appears amazing so reduced-carb shrimp and grits let me explain to you what the amounts run using this I jogged the figures about this earlier it’s about 28 grams of excess fat about 8 internet carbs .

There’s eleven and a half complete and there’s three along with a half carbs in fibers. So eight web carbs and about 32 as well as a fifty percent grams of healthy proteins so it’s really quite doable in a lower-carb diet plan so let’s see exactly what it likes that way is beautiful. I am talking about I’ll be truthful with you I am in love right now let’s see oh yes ma’am mmm-hmm yeah the bacon in the pancetta and the butter. The onions the shallot the garlic all of that actually is just fantastically flavored and also the cauliflower is such a very worthy alternative to grits .It truly sort of is in cases like this especially with smoked gouda cheeses proper shrimp is cooked perfectly it’s just beautiful. I actually have some close friends down here who think exactly the same way give them a shrimp tail all right men in order to me it is a scrumptious worthwhile alternative to low carb shrimp and grits .It has each of the taste as well as the texture of shrimp and grits so in terms of .I’m concerned this is a victor this took all of twenty or so minutes complete start to finish but it’s anything you can do to get a weeknight food at home that’s fast and easy.

Everything You Need to Know About Starting the Keto Diet

Everything You Need to Know About Starting the Keto Diet

Everything You Need to Know About Starting the Keto Diet
Originally posted on https://theketokettle.com/everything-you-need-to-know-about-starting-the-keto-diet/

Keto
kkolosov / Pixabay
Keto diet
Christoph / Pixabay

A high-fat diet that helps you burn fat? No, it isn’t too good to be true.

The ketogenic (keto) diet has surged in popularity over the past year, and for good reason. Whether you want to jumpstart your weight-loss journey or simply improve your mental focus, this approach can get you there.

If you’re a beginner, starting the keto diet can be overwhelming. Which foods are OK and which should you avoid? Can you fast, too? And, what in the world are macros?

Today, we’re answering these questions and more. Join us as we share our beginner’s keto guide, complete with everything you need to know to get your diet off the ground.

Ready to learn more? Let’s jump in!

What is a Keto Diet?

Before we delve into specifics, let’s cover what a keto diet entails.

With this diet, you’ll consume high levels of fat, moderate levels of protein, and low levels of carbohydrates.

Why this balance?

Your body uses carbohydrates to create glucose, which is the primary energy source for most of the cells in your body, including those in your brain and central nervous system. Every time you eat a carb, it breaks down into glucose. Your body stores this glucose in one of two ways: as glycogen in your liver and muscle tissue or as excess fat in your adipose cells.

When you’re exercising or have gone a few hours without eating, your body needs an extra shot of energy. It will break down its glycogen stores to give you that quick burst. When you run out of glycogen and don’t replenish those stores, your body will turn to stored protein and fat for energy.

The only issue? Your brain can’t use these cells. This is where ketones come in!

The Role of Ketones
Ketones are small fuel molecules that act as an alternate energy source for your body, leveraged when your glucose levels are in short supply. These cells can power your entire body, including one of your hungriest organs: your brain.

When your body begins producing ketones, you enter into a metabolic state called ketosis. How can you get there?

As both carbs and protein can convert into blood sugar, your ketone count is highest when you consume very little carbs and only moderate proteins, focusing on fat consumption instead. When you switch your fuel supply to run on fat, you burn it 24-7! This makes it easy to access those pesky fat stores you’ve been trying to tackle for years.

In addition to weight loss, you’ll also notice an uptick in concentration when ketones help fuel your brain. Hunger also subsides and your energy levels steady themselves, helping to keep you alert.

Transitioning into the Keto Diet
As expected, getting started on keto won’t happen overnight. After all, it’s a major dietary change and requires a strategic, step-by-step approach as you prepare your body for its new normal.

Start by cutting back on your carbohydrate intake. With a keto diet plan, you’ll need to limit your intake to 50 grams per day of net carbs (digestible carbs). You’ll want to get down to eating 20 grams or less. Insulin is used in the production of certain hormones. Because of this, women should reduce their carb intake very slowly over a 2-3 month period to avoid hormone issues.

At first, you might find it easiest to count the carbs in every food you consume. While this is one approach, it can be a time-consuming and laborious one. That’s why it’s helpful to find a list of keto-friendly foods and recipes. Following these, you can stay keto without the stress and headache of calculating every meal.

Let’s take a look at a few!

Keto-Friendly Foods
Natural fats (olive oil, butter, coconut oil)
Fish and seafood, especially salmon and shrimp
Grass-fed meat and poultry
Eggs (including yolks)
Low-carb vegetables that grow above the ground (lettuce, cauliflower, broccoli, peppers, asparagus)
Cheese
Raspberries and blackberries
Avocados
Water, coffee, tea, cream
Foods to Avoid
Avoid any foods that are full of sugar and starches. These include:

Most fruits, except berries
Potatoes
Pasta
Rice
Bread
Pastries
Candy
Beer, soda, juice
As you’ll notice, these foods are also high in carbohydrates, so limit your intake as much as possible.

How to Get Your Body into Ketosis
Now that you know what’s on the nice and naughty list of keto foods, are you ready to enter into ketosis? There are a few ways to do so, and you can perform many steps in tandem with each other.

Let’s review.

Increase Your Physical Activity
When you exercise, you help deplete the glycogen stores in your body. When this happens, your body will create ketones to use as fuel, burning your fat stores.

If you’re interested in the keto diet for weight loss, pairing your eating habits with an increase in physical activity is an ideal way to improve your long-term health.

Reduce Your Carb Intake
When you reduce your intake of carbohydrates, your body can’t create glucose to use as energy. As such, it has to use fat as its main fuel source, not sugar.

As noted, eating 20 grams of net carbs per day is an ideal way to encourage your body into ketosis.

Increase Your Healthy Fat Intake
Heavy cream in your coffee? Avocado toast (on keto bread of course!) with eggs? Eating on the keto diet is delicious!

As you lower the number of carbs you eat, you’ll replace them with healthy fats, such as coconut oil, avocados, olive oil, and flaxseed oil.

Keep in mind the total caloric count of these fats to make sure you’re on track with your weight-loss goals.

Combining Intermittent Fasting with the Keto Diet
Another effective way to reach a state of ketosis? Combine your keto diet with intermittent fasting.

This is an eating pattern that cycles calorie restriction (fasting) with normal food consumption during a set timeframe. There are many variations to intermittent fasting, but one of the most common is the 16/8 method.

With this, you’ll restrict your food intake to around eight hours per day, going the remaining 16 hours without food.

You can set that eight-hour timeframe depending on your lifestyle. For instance, you might choose to eat from 12:00 noon to 8:00 p.m. and fast from 8:00 p.m. to 12:00 noon the next day.

Why does this work so well with the keto diet?

When you fast, your insulin levels and glycogen stores decrease. As such, your body shifts its fuel source from carbs to fats to maintain its energy balance. This is the exact outcome that the keto diet aims to achieve.

In addition, intermittent fasting also triggers thermogenesis or heat production in your cells. This boosts your metabolism and can lead to greater weight loss, helping you access stubborn fat stores. The method also helps you preserve muscle mass while you lose weight, and improves your overall energy levels.

For more information about how to combine the keto diet and intermittent fasting, read this article.

Calculating and Tracking Macros
If you’ve heard anyone talk about a keto diet, the term “macros” likely popped up.

“Macros” is short for macronutrients. These are the energy-giving food components that give our bodies energy. They include carbohydrates, protein, and fat.

Too many carbs and too little fats can prevent you from entering ketosis, rendering your efforts ineffective. That’s why it’s helpful to count your macros. This includes measuring how many grams of carbs, fats, and proteins you’re consuming every day.

How to Calculate Macros
While your exact macro levels may vary from your neighbor’s, a standard keto diet centers on 10% carbs, 20% protein, and 70% fat. Caloric breakdowns are as follows:

Carbs: Four calories per gram
Protein: Four calories per gram
Fat: Nine calories per gram
With these metrics in mind, how many grams of carbs, protein, and fat should you aim for each day? Let’s use a 1,600-calorie-a-day keto diet as an example.

The basic formula is:

Calories per day x percent of calories / number of calories per gram = number of daily grams.

Let’s break these down into the three categories of macros:

Carbs: 1,600 x .10 / 4 = 40 grams per day
Protein: 1,600 x .20 / 4 = 80 grams
Fat: 1,600 x .70 / 9 = 125 grams
Of course, your exact macro needs will vary depending on your daily caloric intake. Speak to your doctor before beginning a keto diet to determine the levels you’ll require. In some cases, you may need more or fewer grams than these exact calculations show.

For instance, you might eat enough fat at every meal feel full after only 90 grams. As you get more comfortable in the keto diet, you’ll find that you can eyeball your macros by the way your plate looks. A standard keto plate features:

A palm-sized portion of meat
Two fistfuls of vegetables
Enough fat to satiate
Start by incorporating one or two thumb-sized portions of healthy fat with each meal (such as a handful of walnuts) and build up from there.

How to Test for Ketosis
You’ve eaten right and exercised, following the keto plan. But, how can you tell if your body is really a state of ketosis? You’ll do so by measuring the three most common ketone bodies present during ketosis: acetone, acetoacetate, and BHB.

There are a few ways to analyze these levels. Let’s take a look.

Blood Test
The most accurate way to test for ketosis is to measure your blood ketone levels using a specialized meter.

You can buy test kits online, which include a monitor and a small pin you’ll use to prick your finger. These work by calculating the amount of beta-hydroxybutyrate (BHB) present in your blood.

Some nutritional experts define ketosis as a blood ketone level that ranges between 0.5 and 3.0 mmol/L.

While can choose to test your blood levels every day, most will limit testing to once a week or every other week.

Breath Test
You can also use a breath analyzer to measure your blood ketone levels.

This test will measure your acetone levels. When you’re in a state of nutritional ketosis, more acetone will leave your body.

Breath acetone concentration (BrAce) can range from 1 ppm in healthy, non‐dieting subjects to 1,250 ppm in diabetic ketoacidosis. Adults following ketogenic diets will often have elevated BrAce rates of around 40 ppm.

While acetone breath analyzers can be a helpful gauge, they’re often not as accurate as a direct blood test.

Urine Test
You can also measure the presence of ketones in your urine by using special indicator strips on a daily basis.

One of the most cost-effective ways to measure your ketones, these are easy to use, though again, not as accurate as a blood test. Your result will display as follows:

Small: Fewer than 20 mg/dL
Moderate: 30 to 40 mg/dL
Large: More than 80 mg/dL
Avoiding or Reducing the Carb Flu
If you jump too quickly into a keto diet, you could experience a negative reaction, known as the carb flu. This happens as your body adapts to a fast withdrawal of the carbs its depended on for so long.

As it learns to switch from burning glucose to burning fat, your body may feel dizzy and nauseous. In addition, you could experience headaches, cramps, and irritability.

To avoid the carb flu, start the keto diet slowly. Rather than cutting your carb intake to a strict 20 grams at once, begin by adopting a low-carb diet, then cut back over time.

In addition, it’s important to stay hydrated during this process, as dehydration can exacerbate symptoms of the carb flu. Add a pinch of mineral salt to your water to add electrolytes. You can also consume small amounts of table salt or bone broth to keep your magnesium, sodium and potassium levels where they should be.

You should also keep an eye on your caloric intake. Though you’re cutting back on carbs, you should maintain your levels of healthy fats. Keep those up and eat up!

Avoiding Mistakes on the Keto Diet
Though the keto diet can be simple and straightforward once you get the hang of it, there are a few mistakes to avoid.

Some of the most common roadblocks that people run into include:

Not eating the right kinds of fat
Failing to stay hydrated
Eliminating carbs altogether
Let’s address these issues, one by one.

Fat Intake
While fats will comprise around 65% of your keto diet, not all are created equal. Even if they don’t contain carbohydrates, many fats you find at fast-food chains, restaurants, and the processed foods section at the grocery store aren’t great for your health.

For the best results, stick to healthy fats including:

Saturated fats
Monounsaturated fats (MUFAs)
Some polyunsaturated fats (PUFAs)
Let’s review these in detail.

Saturated Fats
We’ve been hard-wired to think that saturated fats are terrible for our health. However, new research debunks that myth, revealing that they can actually be good for you. In fact, saturated fats are linked with the following health benefits:

Improved HDL to LDL cholesterol ratio
Stronger immune system function
Improved hormone regulation
Higher bone density
Some of the best and healthiest saturated fats to consume on the keto diet include:

Coconut oil
Medium-chain triglycerides (MCTs)
Eggs
Palm oil
Lard
Fatty cuts of red meat
Monounsaturated Fats
MUFAs are healthy fats that can help decrease your risk of heart disease, improve your insulin sensitivity and lower your blood pressure.

Reach for these options at the supermarket:

Lard
Olive oil
Avocado oil
Nitrate-free bacon
Fatty fish
Chia seeds
Macadamia nuts
Polyunsaturated Fats
While PUFAs can be healthy, you’ll need to exercise more caution when consuming them. Some, like Omega-3 fatty acids, are brain-boosting mainstays that should be a staple in your diet.

Be wary about heating or oxidizing PUFAs, however. When you do, you can create harmful compounds including free radicals, which are linked with inflammation.

As such, steer clear of PUFAs when you’re cooking, and always consume them cold. If there’s any question about freshness, steer clear. These choices are solid picks:

Nuts
Sunflower seeds
Avocados and avocado oil
Extra-virgin olive oil
Salmon, tuna, mackerel
Fats to Avoid
While the above list of healthy fats can keep your keto diet on track, there are some fats that threaten to derail it. These include:

Processed trans fats
Vegetable oils
While naturally-occurring trans fats are permissible, processed ones can lead to metabolic diseases including type 2 diabetes, cancer, and heart disease. In addition, vegetable oil contains high levels of omega-6 fatty acids that can cause inflammation if unbalanced with equal levels of omega-3s.

Unhealthy fat sources include:

Corn oil
Grapeseed oil
Canola oil
Peanut oil
Margaine
Sunflower oil
Vegetable shortening
By avoiding these fats and sticking to the good fats listed above, you can continue to stick to your keto diet.

Hydration
Your body will lose fluids and electrolytes as you cut back on carbs. Carry around a reusable water bottle and keep track of how many times you fill it up every day.

Sipping bone broth for sodium, adding potassium through leafy greens, and munching on chia and pumpkin seeds for magnesium can also keep you hydrated.

Carb Elimination
Remember, keto requires that you cut back on carbohydrates. You don’t need to eliminate them altogether. If you do, you run the risk of becoming malnourished, as carbs are a macronutrient in food.

Focus on “good” carbs like those found in cruciferous vegetables, greens, and nut flours to stay on track.

Sample 7-Day Keto Meal Plan
Interested in what a normal week would look like if you followed a keto meal plan? Below, we’ve put together a day-by-day menu that’s keto-compliant and also ultra-delicious.

Monday
Breakfast: Eggs scrambled in butter, served over leafy greens and topped with avocado

Lunch: Grilled salmon with a spinach salad

Dinner: Porkchops with mashed cauliflower and red cabbage slaw

Snacks: Pumpkin seeds, pepper strips dipped in guacamole

Tuesday
Breakfast: Two hard-boiled eggs, bulletproof coffee (coffee with butter and coconut oil)

Lunch: Chicken salad topped with crushed macadamia nuts.

Dinner: Meatballs on zucchini noodles and cream sauce

Snacks: Plain, full-fat Greek yogurt with walnuts, roast beef and cheese roll-ups

Wednesday
Breakfast: Veggie and cheese omelet with salsa

Lunch: Tomatoes stuffed with tuna salad

Dinner: Baked chicken with sautéed mushrooms and asparagus

Snacks: Macadamia nuts, a smoothie made with almond milk, greens, and almond butter

Thursday
Breakfast: Fried eggs with bacon and leafy green salad

Lunch: Almond flour-crusted chicken tenders, salad topped with goat cheese and cucumbers

Dinner: Grilled pork chops on top of riced cauliflower, peppers, and broccoli, topped with homemade hollandaise sauce

Snacks: Pepper chunks, sliced cheese

Friday
Breakfast: Smoothie made with almond milk, peanut butter, greens, and protein powder

Lunch: Grass-fed hamburger inside lettuce wraps, topped with avocado and salsa

Dinner: Grilled shrimp in a lemon butter sauce with a side of broccoli

Snacks: Celery sticks and cauliflower florets dipped in almond butter

Saturday
Breakfast: Eggs baked inside avocado cups (use muffin tin!)

Lunch: Salmon avocado rolls wrapped in rice-free seaweed

Dinner: Trout broiled in butter, sautéed bok choy

Snacks: Turkey or pork meat bites, kale chips

Sunday
Breakfast: Scrambled eggs tossed with veggies and salsa

Lunch: Tuna salad with keto mayonnaise, served inside avocado halves

Dinner: Beef kabobs on the grill, served with peppers and broccolini

Snacks: Turkey jerky, cottage cheese

Want more simple keto recipes that are perfect for beginners? Check out these six tasty treats.

Dining Out, Keto-Style
It’s one thing to stick to a keto diet when you’re at home, but what about when dining out? How can you find low-carb, keto-friendly meals on a menu?

Start by planning ahead. Find the restaurant’s menu online and look at your options. When you sit down to eat, here are a few tips to keep in mind:

Resist the starchy sides (bread, potatoes, fries, rice) and substitute a salad or veggie instead
Swap burger buns for lettuce wraps
Request extra butter, and melt it on your meat and veggies
Dress your salad with oil and vinegar
Request heavy cream in your tea or coffee
Ask about sauce ingredients and avoid those with sugar, flour, or similar starchy thickeners
Stick to water, tea, coffee, or sparkling water to drink
Ask for a coffee refill while others eat dessert, opting for berries and heavy cream if your sweet tooth calls
Eating out should be an enjoyable experience, not one that you dread because of your dietary choices. By keeping your focus on fats, vegetables and proteins and avoiding all the sugars and fillers you know are no-gos, you’ll be more relaxed at the table.

Starting the Keto Diet Together
The keto diet can be your key to a healthier, more vibrant future.

Are you tired of spinning your wheels trying every weight-loss trick in the book? Do you want to improve your mental focus, reduce your risk for type 2 diabetes, and improve your heart health along the way?

If so, starting the keto diet is a major step in the right direction. The best part? You don’t have to go it alone.

There are plenty of resources and mentors available to help you make the most of your keto journey, including our site.

Contact us to gain access to insider tips and tricks that can help you stick to your keto lifestyle, one day at a time. Let’s travel this road together, and enjoy the results along the way!