Bacon Ketogenic Diet Recipes 100 Bacon Recipes For Breakfast Lunch And Dinner By Barry Sterling
Eat bacon, Go keto and Lose Weight Now! All rights reserved. No part of this book may be reproduced in any form by any electronic or mechanical means including photocopying, recording, or in‐formation storage and retrieval without permission in writing from the author. Printed by CreateSpace, An Amazon.com Company Get Your Copy From Amazon Now! Click here now!
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Introduction Everyone loves bacon. If you add bacon or wrap bacon with anything, it makes the food so delicious. This book contains 100 keto bacon recipes that will change the way you use and cook bacon. You don’t have to eat plain bacon and eggs everyday anymore while on the keto diet. With this book, you will learn how to create different delicious keto meals using bacon. You can make bacon meat balls, bacon‐wrapped chicken drumsticks, bacon explosion, bacon cauliflower pizza, bacon meat bombs, bacon weave burgers, bacon weave taco shells and many more! Why a keto recipe book all about bacon? I have been eating keto for a year and each time I prepare a meal that uses bacon, my house smells so good and I am motivated to keep to the ketogenic diet lifestyle. Each time I post a bacon‐related recipe, such as bacon‐wrapped chicken or bacon‐wrapped sausage stuffed with cheese, I got many more likes on the Facebook posts (in keto diet Facebook groups) compared to my meals without bacon. If bacon is not allowed in the keto diet, I am quite sure the ketogenic diet may never be so popular as now! Thanks to bacon, it makes the ketogenic diet more feasible and appealing to most people because your meals are never going to be bland, plain and boring. With bacon as part of the keto diet, more people are able to lose weight and gain back their health and self‐confidence. Do you know that you can eat bacon for 30 days and lose weight? A person by the name of Dan Quibell did The Bacon Experiment. For 30 days straight, Dan consumed nothing but bacon and ended up losing 19.6 pounds and ate 60 pounds of bacon during the period. You can search on Facebook on the Bacon Experiment and join the Facebook group if you want to know more. But, remember, this is just a single experiment.
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Why do people love bacon? When bacon is cooking in the oven, it smells like heaven! Even my pet dog wakes up from his afternoon nap when I cook bacon in the oven. Anything that wraps with bacon tastes heavenly delicious and you get many ideas in this book of 100 bacon recipes. Some of those mouth‐watering bacon dishes served in the restaurant are also in this book. Save some money, make your own bacon meals with this book. This is really the ultimate bacon recipe book for keto fans! In this book, you will also learn that using bacon to stir‐fry meat and vegetables will make anyone who dislike vegetables love it. Just slice some bacon and stir‐fry with any vegetables or add other meat or fish into it to up your protein intake to make a great‐tasting meat‐vegetable meal. For instance, if you have not tried stir‐fried bacon cabbage, you got to try it and you can find the recipe in this book. Most people on the keto diet are more concerned about meeting the protein and fat intake. Not eating vegetables may lead to constipation. Well, if you use bacon and stir‐fry with vegetables, you can increase more fibre in your food and reduce the problem of constipation. So, in a way, bacon can come to your rescue for the constipated keto diet fans. Armed with this keto‐friendly bacon foods recipes, you can be assured that you can stick to the ketogenic diet and stay on track to reach your weight loss and health goals. These bacon recipes are simple, fast and easy‐to‐prepare. With bacon, everything is tastier and delicious! An introduction to the keto diet is also included after the recipes section in this book. Eat bacon, go keto and lose weight now!
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Contents Introduction ................................................................................. 2 How to Make Bacon Weave ......................................................... 9 Supersize Bacon Explosion ......................................................... 11 Main Dish Bacon Recipes ...................................................... 12 Bacon Cheddar Egg Muffin ........................................................ 12 Bacon Sushi ................................................................................ 13 Avocado Bacon Bun ................................................................... 14 Tomato Bun BLT ......................................................................... 15 Bacon‐Wrapped Chicken Breasts Stuffed with Zucchini And Fontina ....................................................................................... 16 Bacon Egg And Cheese Roll‐Ups ................................................ 17 Bacon Cauliflower Rice Bowl ...................................................... 17 Cauliflower Crust Egg Pizza ........................................................ 19 BLT Bacon Cups .......................................................................... 20 BLT Avocado Cups ...................................................................... 21 Bacon‐Wrapped Stuffed Pickles ................................................. 22 Bacon‐Wrapped Enoki ............................................................... 22 Bacon‐Wrapped Mozzarella Sticks............................................. 23 Bacon‐Wrapped Jalapenos ........................................................ 24 Bacon‐Wrapped Shrimp ............................................................. 24 Bacon‐Wrapped Scallops ........................................................... 25 Bacon‐Wrapped Chicken............................................................ 26 Cheesy Sausage Casserole ......................................................... 27 Chicken Crust Bacon Egg Pizza ................................................... 28 Cauliflower Breakfast Pizza ........................................................ 29 Bacon Asparagus Dippers .......................................................... 30 4
Bacon Avocado Bombs ............................................................... 31 Scrambled Eggs With Bacon and Avocado Wraps ..................... 32 Bacon Avocado Fries .................................................................. 33 Bacon Balsamic Brussels Sprouts Recipe ................................... 34 Cheese Stuffed Bacon Meat Balls .............................................. 35 Creamed Bacon Spinach ............................................................ 36 Bake Bacon Brussels Sprouts Zucchini ....................................... 37 Bacon Avocado Fries .................................................................. 38 Southwest Shepherd's Pie with Mashed Cauliflower Cheddar & Bacon ......................................................................................... 38 Stir‐fry French Beans and Asparagus with Bacon ...................... 40 Bacon Asparagus Quiches .......................................................... 40 Bacon Brussels Sprout Skewers ................................................. 41 Bacon and Cheese Stuffed Mushrooms ..................................... 42 Bacon Wrapped Meatloaf .......................................................... 43 Bacon Lettuce Tacos With Spicy Chicken ................................... 44 Bacon Stuffed Chicken With Cauliflower And Cheese ............... 45 Stir‐fried Bacon With Liver ......................................................... 46 Bacon And Egg Cups ................................................................... 47 Bacon And Egg Fat Bombs.......................................................... 47 Bacon Meatball Bombs .............................................................. 49 Bacon Weave Egg And Cheese Sandwich .................................. 50 Cheesy Mashed Cauliflower Puffs .............................................. 51 Bacon Wrapped Stuffed Chicken With Minced Scallops And Cheese ........................................................................................ 52 Bacon Salmon Kebab ................................................................. 53 Bacon Wrapped Brussels Sprouts Skewers ................................ 54 Bacon Weave Bun ...................................................................... 55 5
Stir‐fried Shrimps And Bacon With Cauliflower Rice ................. 56 Cajun Stuffed Chicken Breast ..................................................... 57 Beet Greens With Bacon And Onion .......................................... 58 Bacon 'n' Egg Lasagne ................................................................ 59 Bacon Wrapped Chicken And Asparagus ................................... 60 Bacon Rollups ............................................................................. 61 Bacon And Cauliflower Frittata .................................................. 62 Crock Pot Green Beans & Bacon ................................................ 63 Avocado And Bacon Muffins ...................................................... 64 The Ultimate Bacon Explosion ................................................... 65 Zucchini and Bacon Bake ........................................................... 66 Hot Dog And Bacon Roll‐Ups With Tomato Paste In A Crockpot ................................................................................................... 67 Low‐Carb Bacon And Egg Quiche ............................................... 68 Beef Chili Bacon And Chopped Mushrooms .............................. 69 Bacon And Cheese Stuffed Portobello Mushrooms................... 70 Summer Egg And Bacon Scramble Lettuce Boat ........................ 71 Cheddar Cheese Chicken with Bacon ......................................... 71 Scalloped Eggs And Bacon ......................................................... 72 Saucy Skillet Mushrooms With Bacon ....................................... 73 Canadian Bacon And Cheese Omelette ..................................... 74 Baked Cauliflower & Cheese With Bacon .................................. 75 Garlic Green Beans With Bacon ................................................. 76 Green Beans With Zucchini and Bacon ...................................... 77 Bacon And Cheese Devilled Eggs ............................................... 77 Bacon Filet Mignon .................................................................... 78 Broccoli And Bacon Meal ........................................................... 79
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Beef And Bacon Patties With Gravy ........................................... 79 Bacon Wrapped Pork Tenderloin ............................................... 81 Bacon‐Wrapped Chicken Livers ................................................. 82 Spicy Chicken And Bacon Stir Fry ............................................... 83 Bacon And Scallop Salad ............................................................ 84 Lettuce With Bacon And Blue Cheese Dressing ......................... 85 Lemon Pork Rib Eye with Shoulder Bacon ................................. 85 Bacon Baked Chicken With Tomatoes ....................................... 86 Pistachio And Bacon Lamb Racks ............................................... 87 Chicken And Bacon Meatballs .................................................... 87 Sautéed Spinach With Bacon ..................................................... 88 Oven‐baked Vegetable and Bacon Frittata ................................ 89 Shrimps With Spinach And Bacon‐Chilli ..................................... 90 Cabbage Scallops And Bacon Stir‐fry ......................................... 91 Bacon Sushi With Avocado And Tuna ........................................ 92 Portobello Mushroom Burger .................................................... 93 Spicy Chicken With Bacon Toppings And Cauliflower Rice ........ 93 Cheesy Chicken And Bacon Weave Shell ................................... 95 Bacon And Mushroom Omelette ............................................... 96 Ham Roll With Bacon And Pickles .............................................. 97 Salad And Soup ...................................................................... 98 Broccoli Cheese Soup With Bacon ............................................. 98 Bacon Tuna And Egg Salad ......................................................... 99 Brussels Sprouts and Bacon Salad ........................................... 100 Broccoli, Green Beans, Bacon and Almond Salad .................... 101 Cream of Cauliflower Soup With Crispy Bacon And Prawns .... 102 Portobello Mushroom and Smoky Bacon Soup ....................... 103 7
Broccoli Cauliflower Bacon Salad ............................................. 104 Spicy Tomato And Bacon Soup ................................................ 105 Keto Egg Salad With Bacon ...................................................... 105 Creamy Chicken Bacon Soup .................................................... 106 The Keto Diet Frequently Asked Questions ............................. 108 Join A Facebook Group ............................................................ 114
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How to Make Bacon Weave Before I go into the recipe section, I want to teach you how to make bacon weaves. For some of the recipes in this book, it will require you making bacon weaves to wrap your ingredients. It is very easy to do. Once you know how to make bacon weave, you will find that you can make many kinds of delicious bacon keto food. Bacon weave can be used to replace buns to make your own keto burgers, bacon taco shell, and to make other bacon‐wrapped food (see recipes in this book). You can make a 4x4 weave, 6x6 weave or 8x8 weave depending the size that you need. So, this is the how you make a 8x8 weave. The steps are the same for making a smaller weave or even a rectangle weave such as a 6x8 weave or a 5x6 weave. If you are making a smaller size weave such as the 4x4, you need to cut the bacon slices into half to shorten the length of the bacon.
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Instructions: 1. Lay 8 bacon slices as shown in the diagram below 2. Fold the alternate strip back halfway (slice no. 2,4,6, 8) 3. Lay a new strip horizontally 4. Unfold the vertical strips back and cover the new strip 5. Fold alternate strips back halfway (slice no. 1,3,5,7) and lay another horizontal strip 6. Unfold the vertical strips back and then cover the horizontal strip 7. Repeat this process so that you form a tight lattice
Now, that you know how to make it, how do you cook it so it will not fall apart? Cooking Your Bacon Weave You can use an oven to bake it or you can fry the bacon on a pan. To use an oven, lay a sheet of baking paper on a baking tray. Place the bacon weave on it. Place an inverted baking rack over the bacon so it adds as a weight to hold the bacon down as it gets cooked. Bake it for 5 minutes and it is done. If you want to use a skillet or pan, lay the bacon weave on the pan. You can use a stainless steel bowl or plate or something that can withstand the heat and have some weight and use it as a weight to press down the bacon as it cooks to prevent the weave from falling apart. If not, use a cooking spatula to press on it as it is cooking. Cook it for 4‐5 minutes and flip over the brown the other side and you are done.
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Supersize Bacon Explosion A Bacon Explosion or a bacon bomb is a pork dish that consists of bacon wrapped around a filling of spiced sausage and crumbled bacon wrapped around by a layer of weaved bacon. The American‐football‐sized dish is smoked or baked. The bacon explosion was created by Jason Day and Aaron Chronister in the US when they posted a recipe for a bacon explosion on their barbeque addicts blog in 2008. The original is an American football size, you can always reduce the portion and reduce the amount of ingredients and make a smaller version.
Later adaptations involves replacing sausages with just minced beef, pork and chicken and stuffed with cheese, avocado and even spinach but still wrapped with a layer of weaved bacon. It also meant reducing the size of the wrap so fewer slices of bacon are needed. The bacon explosion recipe is included in this book.
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Main Dish Bacon Recipes Bacon Cheddar Egg Muffin Ingredients: 6 eggs 6 slices bacon 1 cup Cheddar cheese 1 cup minced beef or pork meat Instructions: 1. Preheat oven to 375°F / 180 °C. 2. Spray muffin tin to oil the cups. 3. Line each cup with a bacon around the edges. 4. In a mixing bowl ,crack the eggs and beat them. 5. Sprinkle some pepper to taste. 6. Add cheese and other desired toppings. 7. Pour evenly into each muffin cups, filling about ½way (6 eggs for a flatter muffin) 8. Bake about 25 minutes or until bacon is cooked. Notes: …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. 12
Bacon Sushi Ingredients: 10 slices bacon 2 tbsp. mayo 1 cup chopped tomatoes 1 cup shredded romaine Salt and pepper to taste Instructions: 1. Preheat oven to 400ºF / 200 °C. 2. Make a 5x 5 bacon weave. 3. Bake until cooked but still pliable, 20 minutes. 4. Pat bacon weave with paper towels to drain fat and transfer to a piece of saran wrap for easy rolling. 5. Spread a thin layer of mayo on top of bacon weave, then top with tomatoes (keep them on the bottom 1/3 for easier rolling) and romaine. 6. Season with salt and pepper. 7. Starting from the bottom, tightly roll, then slice. Notes: …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. ………………………………………………………………………………………………….
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Avocado Bacon Bun Ingredients: 1 avocado, halved, pitted, and peeled Salt and pepper to taste 2 tsp. mayo 2‐3 pieces romaine 2 slices cooked bacon 2 tomato slices Sesame seeds, for garnish Instructions: 1. Season bottom avocado "bun" with salt and pepper and slather with half the mayo. 2. Top with romaine, cooked bacon, tomato and season with more salt and pepper. Slather remaining avocado "bun" with remaining mayo and top on sandwich. 3. Sprinkle with sesame seeds and serve. Notes: …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. 14
Bacon Sushi With Avocado And Tuna Ingredients: 1 Nori Sheet 2 pieces of cooked crispy bacon 1 canned tuna 1‐2 romaine leaves 1 tbsp. Mayoyannies 1 tbsp. Dijon mustard Instructions: 1. Open a canned of tuna and drain the liquid. 2. Add tuna and mashed avocado into a mixing bowl so that it's spreadable. 3. Lay out nori sheet shiny side down. 4. Spread tuna and mashed avocado in the top third of the nori sheet. 5. Spread mayo and dijon on top of the avocado. 6. Layer on lettuce and cooked bacon. 7. From the top side with the filling carefully roll down. 8. Allow to set to soften for about a minute then slice with a very sharp knife. Notes: …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. ………………………………………………………………………………………………….
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Portobello Mushroom Burger Ingredients: 2 large Portobello mushroom caps 2 slices cooked crispy bacon 1/2 avocado, sliced I slice of cheese Instructions: 1. Heat your oven to 350 degrees F. 2. Add a pinch of pink salt, pepper and garlic powder to each Portobello mushroom cap. 3. Place the mushrooms on a baking tray laid with baking paper. 4. Bake for 10 minutes 5. Once it’s done, take out and set aside. You may want to gently press on it and get some excess water out of it (mushrooms can hold a lot of water) 6. Add avocado, a slice of cheese and bacon on top of each other and cover with a Portobello mushrooms to give you the no‐bun burger.
Spicy Chicken With Bacon Toppings And Cauliflower Rice Ingredients: ½ cauliflower grated 2 chicken breasts, cut into strips 2 bell peppers, chopped 1 garlic minced ½ tsp. cumin 2 tbsp. red chili paste Salt and pepper to taste 1 tbsp. butter 93
2 slices of cooked and crispy bacon cut into small sizes for toppings.
Instructions: 1. In a bowl, add chicken breasts, chili paste, salt and pepper to marinate the meat for 15 minutes. 2. Add a tablespoon of butter to a skillet at high heat. 3. Once the butter melts, add garlic, bell peppers, cumin, chicken meat into the pan. 4. Stir‐fry for one minute 5. Add 2 tablespoons of water to give it some steam to cook. 6. Stir‐fry and cook for 5 minutes till the chicken meat is cooked and the liquid lessen. 7. Steam the grated cauliflower for 5 minutes and put it on a plate. 8. Top the spicy chicken on top and finally top with bacon pieces when serving. Notes: …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. ………………………………………………………………………………………………….
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Cheesy Chicken And Bacon Weave Shell Ingredients: 2 large boneless skinless chicken breasts, cut in 1‐inch cubes 1/2 small yellow onion, diced 1 clove garlic, minced 8 slices of bacon cut into half to make 2 pieces of 4x4 bacon weave 1 cup shredded cheddar cheese Instructions: 1. Make 2 bacon weaves and set aside. 2. In a large non‐stick skillet, add a tablespoon of olive oil and add garlic and onions. 3. Sauté till fragrant. 4. Add chicken and stir‐fry till cooked. 5. Add shredded cheese and let it melt and mix well with the chicken. 6. Add salt and pepper to taste. 7. Place one bacon weave on a plate. Add a few pieces of cooked chicken, and desired amount of keto‐friendly barbecue sauce or hot sauce. 8. Fold the weave into half and eat it like a taco shell. 9. Repeat with the next bacon weave. Notes: …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. 95
Bacon And Mushroom Omelette Ingredients: 15g (1/2 oz) butter 2 lean bacon rashers, chopped 50g (2 oz) button mushrooms, thinly sliced 2 spring onions, chopped 4 eggs, beaten 4 stalks of shitake mushrooms sliced salt and pepper Instructions: 1. Beat eggs in a mixing bowl 2. Add chopped bacon into the bowl 3. Add slices of shitake mushrooms into the bow. 4. Add salt and pepper to taste and mix well. 5. In a skillet, add a tablespoon of cooking oil using medium high heat. 6. Pour the egg mixture into the pan. 7. Let the egg cook and settle for about 3 minutes. 8. Flip over and cook the other side. 9. Once cooked, fold into half and serve. Notes: …………………………………………………………………………………………………. …………………………………………………………………………………………………. …………………………………………………………………………………………………. ………………………………………………………………………………………………….
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Ham Roll With Bacon And Pickles Ingredients: 5 slices deli ham 3‐5 oz. cream cheese 5 dill pickle spears or 10 baby dill pickles 4 slices of bacon cooked and crispy cut into 2 inch wide Instructions 1. Evenly spread cream cheese on to each ham slice. 2. Add a slice of bacon on it. 3. Place dill pickle spear at the end of each slice and roll up. 4. Using a sharp knife, cut each roll cross‐wise into 1/2" to 1" pieces.
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Salad And Soup Broccoli Cheese Soup With Bacon Ingredients: 1 tbsp. olive oil 1 large onion, peeled and chopped 1 large head of broccoli, stalk removed, chopped into small florets 500ml hot vegetable or chicken stock (either homemade or use 2 stock cubes with water. Use bouillon for gluten free) ¼ tsp garlic salt 100g (1 cup) mature cheddar cheese 60ml (1/4 cup) double (heavy) cream Salt and pepper to taste Topping: 6 rashers streaky bacon Instructions: 1. Heat the olive oil in a large pan, and fry the onion gently for 4‐5 minutes until it starts to go translucent. 2. Add in the broccoli, stock and garlic salt. 3. Bring to the boil and simmer for 15 minutes. 4. To make the bacon, heat one tbsp of the vegetable oil in a frying pan until hot. Add the bacon and cook on a high heat for 2‐3 minutes each side until crispy. Remove the bacon from pan and place on some kitchen paper to drain. 5. Chop the bacon into small pieces.
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Instructions: 1. In a large bowl, combine mayo, onion, celery, cayenne pepper, pickle and salt and pepper. 2. Stir until ingredients are well mixed. 3. Chop your eggs and add to the mixture, then stir in most of the bacon (reserve a couple chopped slices for garnish). 4. Top with paprika and serve over a bed of greens or in a lettuce boat.
Creamy Chicken Bacon Soup Ingredients: 6 slices bacon 2 tablespoons butter 2 cloves garlic ounces shiitake mushrooms sliced 1/2 cup coconut milk or almond milk 1/2 cup heavy cream 3 cups chicken broth 4 ribs celery chopped 4 pieces chicken breast meat diced salt and pepper 2 tablespoons fresh parsley chopped Instructions: 1. Cook bacon in 1 tablespoon butter over medium heat in a skillet until crispy. 2. Remove bacon and crush bacon into small bits and set aside. 3. Add 1 tablespoon butter to a soup pot, add garlic and mushrooms and stir‐fry for 2 ‐3 minutes. 4. Add chicken broth, and add diced chicken breast meat and cook until liquid is reduced by half.
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5. Stir in coconut milk, heavy cream when the chicken is cooked. 6. Add celery. 7. Simmer for 3 minutes but make sure your pot does not dry out. 8. Season with salt and pepper to taste. 9. Garnish with parsley and bacon.
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The Keto Diet Frequently Asked Questions This section is for those who are new to the ketogenic diet. I hope the basic information here will get you started on your diet and regain your health. What Is the Keto Diet? The ketogenic diet or the keto diet is an eating lifestyle where you eat food that is low in carbohydrate, high in fat, and moderate protein. The aim is to get your body into ketosis. Ketosis is a metabolic state in which some of the body's energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides most of the energy. Ketones are produced by breaking down fats in the liver to use as energy instead. So, the aim of the keto diet is to force your body to burn more fats as energy over glucose from carbohydrates via the process called ketosis. You want your body to produce more ketones and turn it into energy. The more ketones produced, the more fat is burnt. When your body burns more fat than usual, you will lose weight or at least keep you from putting more weight as your metabolism increases. What Can I Eat?
Food Allowed: Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey. Fatty fish: Such as salmon, trout, tuna and mackerel. Seafood: shrimps, carbs, squids, clams, scallops etc. Eggs: Look for pastured or omega‐3 whole eggs. 108
Butter and cream Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella). Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc. Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil. Avocados: Whole avocados or freshly made guacamole. Low‐carb veggies: Most green veggies, tomatoes, onions, peppers, cauliflower and broccoli etc. Whole list is here: Asparagus Bamboo shoots Bean sprouts Broccoli Brussels sprouts Cauliflower Celery Cucumber Daikon Eggplant Leeks Lentils Kale Greens (collard, kale, mustard, turnip) Mushrooms Okra Onions Pea pods 109
Peppers Radishes Rutabaga Squash Sugar snap peas Swiss chard Tomato (small amount) Water chestnuts Watercress Zucchini Cabbage (green, bokchoy, Chinese) Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress)
Condiments: You can use salt, pepper and various healthy herbs and spices. What I Cannot Eat?
Food NOT Allowed: Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc. Sugar has carbs so you need to go sugar‐free. All forms of sugar: No sugar to be added in your coffee or tea and beverages and no honey. Grains or starches: Wheat‐based products, rice, pasta, cereal, etc. Fruit: All fruit, except small portions of berries like strawberries. This includes the elimination of fruit juice of all kinds. Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc. 110
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc. Low‐fat or diet products: These are highly processed and often high in carbs. Some condiments or sauces: These often contain sugar and unhealthy fat. Some low sugar sauce may be allowed as long as you do not exceed the daily carbs limit of 20 to 30g. Find replacement if possible or choose low sugar sauce. If no replacement, check the amount of nett carbs per tbsp. and use moderately. Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc. Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis. But use small amount for cooking is fine. Sugar‐free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed. The best way is to quit the carving for sugar totally and you will do well. Do I Need To Track What I Eat? The most important thing to track is your carbohydrates intake. You need to restrict it to not more than 20g per day. There is a chart on the internet called the OKL Chart (for Optimal Keto‐Living ) that tells you the allowed protein, carbs and fat (Marcos) intake in grams. Go and Google The OKL Chart. You need to get a copy of the OKL chart and follow it to know how much of macros you need according to your body size and gender. OKL stands for Optimal Keto‐Living. The OKL chart shows your macros requirements according to your height. See 111
the chart on the next page. For example, based on the chart, if you are male and 170 cm tall, it says you need to eat 122g of Protein, 30g of Carb, and from 91g to 213g of Fat and your total calories per day should be from 1428 to 2522. It should be noted that if you are trying to lose weight, based on the OKL chart reading, of 122g Protein, 30g Carb and 91g to 213g Fat, you must follow the numbers for Protein and Carb but keep your fat intake to the low side of the recommended amount that is 91g. Because the keto diet is considered a high fat diet and no doubt that it recognises that fat is good, if your aim is losing weight, you cannot consume too much fat. Now, remember, the aim is to burn body fat via ketosis as mentioned earlier. If you over consume fat, your body will not be burning the excess fat that is already in your body but on those fat you consumed for the day. Hence, it should be noted that if you are trying to lose weight, based on the OKL chart reading, of 122g Protein, 30g Carb and 91g to 213g Fat, you must follow the numbers for Protein and Carb but keep your fat intake to the low side of the recommended amount that is 91g and not 213g.
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Now that you figure out how many grams of protein, carbs and fat you are to eat per day, the next question is how do you know how much of what you eat has how many grams of fat, protein and carbs? This is done easily by using an app or an online tracking website. You need to download an app with your smartphone like the MyFitnessPal (MFP), LoseIt, and FatSecret. For those who prefer to use the computer, you can check the nutritional values online using the websites such as MyFitnessPal or LoseIt. https://www.myfitnesspal.com/ To calculate the amount of protein, carbs and fat, you will need to either estimate or weigh what you eat. For example, how much does one cup of broccoli looks like? If you have a simple scale that measures in grams, you can measure it accurately before you cook. But, if you eat out, this may not be possible. So, in the beginning you may need to measure your food before cooking because if not you cannot use the app or any tracking website as it requires you to enter the portion size whether it is in grams, cups, tbsp. or serving size.
Join A Facebook Group If you are not a Facebook user, I suggest you open a Facebook account now and join the group LCHF ‐ Low Carb High Fat and see how people have lost weight following this diet at: https://www.facebook.com/groups/LCHF4LIFE/ Are There Any Side‐Effects? For a healthy person, the keto diet is generally safe. If you have any medical conditions, please seek medical advice first before starting any diet. 114
For heathy people, they may experience some side‐effects as you change your diet and your body goes through some changes. Some people may experience some kind of discomforts called the keto flu. Some of the symptoms are: – Headaches – Nausea – Upset stomach – Lack of mental clarity (brain fog) – Sleepiness – Fatigue This is caused by the loss of electrolytes (sodium, magnesium and potassium) as these minerals are often deficient in a low‐ carb diet. The way to reduce these symptoms is mineral and electrolyte management. Make sure you eat well and get your minerals from your food. If you need to, you may need some supplements. Here are some management tips: Drink PLENTY of water. Eat more fat. Take some butter or a tbsp. of coconut oil. Don’t eat too much protein but eat more vegetables instead if your symptoms are more serious or eat soup meals. The keto diet also causes your body to lose electrolytes (sodium, magnesium and potassium) mineral Sodium is easily replaced if you eat food cooked with salt or just drink a glass of water with a pinch of salt for replenishment. For magnesium replacement, most dieticians recommend consuming a daily dosage of 320 mg of magnesium for women 115
and 420 mg of magnesium for men. For magnesium supplement, take only magnesium malate because other forms of magnesium may cause loose stools. DO NOT take potassium supplements without doctor’s advice. However, take a multi‐vitamin supplement that contains a lesser amount of potassium in it will be sufficient. An overdose of potassium is dangerous and toxic. The keto‐flu symptoms should go away in a week or slightly more depending on the individual. As your body adapts to the new eating lifestyle, you will feel healthier, more energized and finally lose the weight. Watch your food intake based on the amount of protein, carbs and fat (as indicated in the OKL chart) and avoid sugar and all the other non‐allowed food items in the keto diet. Eat well with a mix of meat and vegetables and drink lots of water. Let your body adapts to the new eating habits and learn to cut sugar and carbs craving is the foundation of a successful keto diet. Do not make your life complicated listening to those who eat fat bombs and bullet‐coffee and those who constantly measuring if they are in ketosis. I gone through it, I know. Lastly, don’t try to weigh every day and multiple times a day. I know it is exciting to see yourself losing weight but your weight loss is not going to be a linear straight line down, it goes up a bit, then goes down, and up a bit then down. As long as you keep to the right macros and eat the right kind of food, and eliminate sugar you are in good hands. How Do I Know I Am In Ketosis? You may have a off‐putting breadth and it smells funny. Your urine may smell bad. You find you are more energised.
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You don’t find the need to eat too often and feel less hungry. You sleep better and feel energised. You start to lose weight.
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