Contents ...................................................................01 History of the Keto Diet .............................................03 Entering Ketosis .......................................................07 How Does the Keto Diet Work and How Long Should You Do It For? ...................................................................11 Keto Diet Risks and Side Effects .................................17 Eating Do's and Don'ts ...............................................21 Custom Keto Diet.....................................25 Recipe Ideas for the Keto Diet ...................................26 Low-Carb Tacos.............................................26 Tuscan Garlic Chicken....................................29 Chicken Rice Bowls........................................31 Keto Chicken Pot Pie.........................................35 keto pizza: Cauliflower Pizza Crust..................42 5 keto juice....................................................45 01
Keto Desserts: 10 Recipes................................47 10-best Keto Nutritional Supplements..............52 Keto Diet for Vegetarians ..........................................57 Health Conditions That the Keto Diet May Help With ..61 Tips for Getting Back to the Diet after a Break ...........65 Common Mistakes on the Keto Diet ...........................69
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Wondering how the keto diet started? While it may have only recently boomed in popularity, this diet plan was actually created decades ago. Initially designed to help those suffering with epilepsy, today it is largely used for its weight-loss benefits. Here, you’ll discover a brief history of the keto diet and how it became as popular as it is today.
The Creation of the Keto Diet The keto diet was actually created back in the 1920s. It started out as a therapy for those living with epilepsy. It was designed to provide a healthy alternative to fasting.
After the introduction of new medical treatments, the diet was temporarily abandoned. However, it was discovered that even with the new treatments, around 20% to 30% of those suffering
with epilepsy still experienced seizures. So, the diet was reintroduced to help control the condition.
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The keto diet we know today was started by Rollin Woodyatt, an endocrinologist. He discovered that ketone bodies were produced by the liver when patients followed a high-fat, low-carb diet. He used this to create the keto diet, which was then used to treat epileptic patients in 1921.
The Development of the Classic Keto Approach Although Rollin Woodyatt started the keto diet, it was physician Dr. Peterman who is credited for developing the classic keto diet we know today.
The modern keto diet follows a 4:1 ratio of fat,
protein and carbohydrates. It suggests getting 90% of calories from fat, 6% from protein and 4% from
carbohydrates. This is the ratio most experts suggest you follow. However, benefits can still be felt from consuming just 75% calories from fat.
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The changes in the diet from the 1920s have helped to make it possible to follow the diet for longer periods of time. Nutritionists also suggest consuming 1g of protein for every kilogram of body weight.
How Did the Diet Come Back into Popularity? It is thought that the popular TV show “Dateline� was responsible for bringing the keto diet back into the mainstream. One of its episodes in 1994 showed a two-year-old who experienced severe epileptic seizures. After following the keto diet, his seizures were able to be managed.
This sparked a lot of research into the keto diet. It
gained so much attention that the father of the twoyear-old directed a film about their experience which featured star Meryl Streep. From there, more people
started to look into the benefits the diet could provide
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Understanding the Modern Keto Diet Today, the modern keto diet focuses on so much more than its epilepsy benefits. It is also thought to have neurological benefits and is most commonly followed for its weight-loss benefits. It isn’t certain when the switch to the diet for its weight-loss benefits occurred, but it has exploded in popularity in recent years. So, while it may only recently be gaining in popularity, the keto diet has been around since 1921. Over the years it has changed somewhat in how it works and the foods that should be consumed. The above are just some of the way the diet and its use has changed over time.
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What Does it Mean and How Long Does It Last? The keto diet’s effectiveness is credited to a process known as ketosis. The foods consumed on the diet cause the body to enter into a state of ketosis. This in turn produces a lot of health benefits. So, what exactly is ketosis? Here, you’ll discover the main things you need to know about this natural process and what it means for the body.
What Is Ketosis? Ketosis is a process that occurs naturally in the body when it doesn’t have enough carbs to turn into energy. In order to generate the fuel that the body needs, fat stores are used. When fat is burned, it produces acids known as
ketones, which can then be used for energy. These are produced in the liver and delivered to the brain. It is important to note here that too many ketones can actually poison the body. In diabetics, ketosis occurs naturally due to limited glucose levels. 07
What Benefits Does It Provide? Ketosis is said to deliver a number of health benefits. It can help to manage epileptic seizures, achieve rapid weight loss, and improve bad cholesterol. Research is currently being conducted to determine
whether ketosis can prove beneficial for acne, metabolic syndrome and cancer – to name just a few conditions.
Understanding the Difference between Ketosis and Ketoacidosis While ketosis can provide a number of health
benefits, it can also lead to ketoacidosis. Unlike ketosis, the latter can be extremely dangerous to the health, particularly for those with diabetes. If ketone levels become too high, it triggers
ketoacidosis. This then poisons the body, posing a
significant risk to the health in as little as 24 hours.
This is why it is really important for followers of the keto diet to check their kidney function frequently.
Those with diabetes also need to be extremely careful before following the diet.
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How Long Does Ketosis Last? It is thought that it takes around 3-4 days for the body to enter ketosis after carbohydrates have been limited. However, some followers of the keto diet may find it takes up to a week to enter the process. Things can be done to speed up the time it takes to enter ketosis, such as increasing high-quality fats in the diet and only consuming 20-50g carbs each day. As for how long the body can safely stay in ketosis, there is conflicting advice out there. Some studies have shown that Inuits, for example, permanently stay in a state of ketosis.
When it’s used to treat epileptic seizures in children, they can be treated with ketosis for up to 12 years. However, when the keto diet is used for weight loss
and other health benefits, experts recommend only following it for a period of up to 12 months.
Generally speaking, you should only look to keep the body in ketosis for up to a year.
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With all these facts in mind, it is worth speaking to your doctor or healthcare practitioner prior to starting the keto diet. This will ensure you’re following it correctly dependent upon your specific dietary requirements.
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The keto diet has become one of the most popular diet plans in recent times. You’ll find hundreds of blogs and articles online discussing the benefits and science behind it. With so many success stories out there, you may be thinking of trying this popular diet. However, before you decide whether or not to give it a try, it’s worth looking at how the keto diet works and how long you should follow it.
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What Is the Keto Diet? Keto is short for ketogenic. The diet focuses on high fat and low carbs. It is said that a significant reduction in carbs puts the body into what is known as ketosis. This means the body becomes extremely efficient at burning off fat. It also transforms fat within the liver into ketones, which are said to provide energy to the brain.
The keto diet is thought to improve insulin and blood sugar, while also presenting multiple health benefits.
There are actually different types of the keto diet you can follow, but most follow the standard diet plan.
How Does the Keto Diet Work? So, how exactly does the keto diet work? Well, as mentioned above, the foods you consume on the diet help to put the body into ketosis.
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Ketosis is a natural process which occurs when there aren’t enough carbohydrates in the body to turn into energy. When there aren’t enough carbs, the body starts to use up its fat content for energy. While burning fat, it creates ketones which are what fuels the body. The foods you’ll eat on the keto diet provide less than 50g of carbohydrates each day. After limiting your carb intake this much, your body will start to experience ketosis within 3-4 days. The standard keto diet requires around 75% of calories to be consumed via fat, 20% from protein and just 5% from carbohydrates.
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How Does the Keto Diet Work? So, how exactly does the keto diet work? Well, as mentioned above, the foods you consume on the diet help to put the body into ketosis. Ketosis is a natural process which occurs when there aren’t enough carbohydrates in the body to turn into energy. When there aren’t enough carbs, the body starts to use up its fat content for energy. While burning fat, it creates ketones which are what fuels the body.
The foods you’ll eat on the keto diet provide less than 50g of carbohydrates each day. After limiting your carb intake this much, your body will start to experience ketosis within 3-4 days. The standard keto diet requires around 75% of calories to be
consumed via fat, 20% from protein and just 5% from carbohydrates.
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Is It Safe? The main question people have before trying this diet, is whether or not it’s safe. And while thousands of people successfully follow this diet plan, there are a few dangers you’ll need to familiarize yourself with. For example, it’s not uncommon to develop flu-like symptoms when the body starts to enter ketosis. While it does tend to only last for a few days, these
symptoms can be difficult to deal with, particularly the fatigue that comes with it. Other common side effects of the diet include diarrhea, a decreased metabolism, and an increased risk of heart disease if it isn’t followed correctly. Generally speaking, however, it is safe to follow the keto diet.
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How Long Should You Follow It For? While the keto diet is largely safe, it should only be followed for a set period of time. So, it isn’t a diet you can add as a new lifestyle. Experts recommend following the keto diet for no longer than a year. You’ll also need to keep an eye on kidney function throughout the diet.
If you’re looking for a short-term diet that’s going to
help you to lose weight and get healthier, the keto diet could prove beneficial. Just remember that there are side effects and it isn’t a diet you should follow for the long term.
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When you’re thinking of following any diet plan, it’s crucial to learn more about its risks and side effects. Every diet that restricts some type of food group will have a number of risks and side effects – major or minor depending on the diet. With the keto diet, there are a few factors you’ll need to consider before deciding whether or not it’s right for you. Here are some of the key risks and side effects to be aware of before starting the diet. What Short-Term Side Effects Can Occur? When you’re just starting out with the keto diet, there are a lot of short-term side effects which can crop up. This is because you’re making drastic changes to your normal diet.
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Anything drastic you change is going to be a shock for the body. If you’re used to consuming a high level of carbs each day, suddenly reducing them can have a number of effects. These include:
Excessive thirst and increased urination Fatigue Flu-like symptoms Lightheadedness Hunger It’s really common for followers of the diet to experience flu-like symptoms and fatigue. These tend to last for up to three days, and they can be accompanied by hunger and lightheadedness.
Excessive thirst and frequent urination also go hand in hand. While these side effects can be difficult to deal with, they are only temporary in most cases.
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Understanding the Long-Term Side Effects If the keto diet is followed for long periods of time, you may also experience a few long-term side effects. Children following the diet can experience kidney stones. In fact, it is estimated that around 5% will suffer from kidney stones as a result of the keto diet. There is also an increased risk of a bone fracture. This occurs due to acidosis and changes within the insulin style growth factor 1. The bones can be eroded over time and they can also become much weaker. Therefore, it is advised you take vitamin supplements to ensure you’re still getting the nutrients required from your limited diet.
What about the Risks? As well as the side effects above, there are also a few risks you’ll need to be aware of. If you’re diabetic, there is the chance you’ll develop ketoacidosis, a potentially dangerous condition.
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If you’re following the keto diet for weight loss, there’s also a risk you could regain the lost weight once you finish the diet. In fact, the keto diet has one of the biggest weight-regain rates of any diet. This basically means when you go back to eating normally, you’ll start to put the weight back on that you’ve lost. Over time, you may also lose muscle mass with the keto diet. It can also decrease athletic performance. So, while the Keto diet can provide wonderful shortterm benefits, it does produce a number of side
effects and risks. The above are just some of the most common you’ll need to be aware of. As it isn’t a diet you can follow for the rest of your life, it’s important to understand the short- and long-term side effects that you may need to deal with.
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When you’re following the keto diet, there’s a few do’s and don’ts to pay attention to. You’re only going to experience the health benefits of the diet if you follow it correctly. So, what should and shouldn’t you eat on this popular diet? Below, you’ll discover some of the key do’s and don’ts you’ll need to follow.
Eating Do’s The foods you’ll want to focus on with the keto diet include:
Fatty animal proteins Vegetables Natural fats and oils A large part of the keto diet consists of consuming
fatty animal proteins. This includes eggs, poultry, meat and fish. Unlike a lot of other diets, when you’re eating poultry on this diet, you’ll keep its skin on to ensure you’re consuming the essential fats contained underneath it.
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You’ll also eat a lot of vegetables such as spinach, cucumbers, kale and broccoli. In terms of oils, you’ll want to stick to sustainable palm and canola oils, alongside natural fats like cacao butter latte.
Eating Don’ts Now that we’ve looked at the foods you can eat, what about the foods you can’t? The main things you’ll need to avoid on the keto diet include:
Sugar Alcohol So unsurprisingly, you’ll cut out sugar from the diet. This is a common thing a lot of diets restrict.
However, the keto diet is a little stricter than most as it also prevents you from consuming natural sugars found in fruit. So, besides being able to consume limited amounts of berries, you’ll want to avoid
eating any other fruits on the diet. You’ll also need to swap artificial sweeteners for something such as Stevia.
Alcohol is also advised against when you’re in the ketosis phase.
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Eating Restrictions As well as the foods you can and can’t eat on the diet, there are some which should be restricted. This means you can eat them in very small amounts. The foods included here are:
Starchy root vegetables Carbohydrates While you can eat most vegetables on the keto diet,
you’ll want to limit the number of starchy veggies you consume. These include potatoes and root vegetables such as carrots and parsnips.
Carbohydrates are also obviously restricted. You’ll
want to consume no more than 50g per day, ideally sticking to 20g per day for best results.
A Few Ground Rules to Follow To make following the keto diet easier, there are a
few ground rules you can adopt. For example, you won’t be getting much in the way of electrolytes. So,
you’ll want to replace the ones you lose with sea salt. Rather than turning to electrolyte drinks, drink chicken broth instead. 23
You’ll also want to avoid consuming low-fat or lowsugar products. If you’re eating yogurt, for example, make sure it’s full fat and not a low-fat option. You’re going to need a good level of fat in your diet so it shouldn’t be restricted. Also don’t forget you’re focusing on heathy fats. This means you can’t just fill up on fatty junk foods. These are the basics you need to know when it comes to what you can and can’t eat on the keto diet. If you want to gain the best results, you’re going to need to follow these simple rules.
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When you’re following the keto diet, it can be quite difficult knowing what to cook. The restrictions can make following the diet tricky, particularly when it comes to cooking from scratch. If you’re looking for inspiration on what to cook on the keto diet, below you’ll find some awesome recipe ideas.
Low-Carb Tacos.
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This low-carb taco recipe proves you don’t need to give up the foods you love on the keto diet. Rather than using flour-based taco shells, instead this recipe uses cheese as the shells. You simply bake the cheddar cheese shells in the oven, then stuff them with ground beef and a little salad for delicious, healthy low-carb tacos.
THE FULL RECIPE 2 cups Cheddar cheese, , shredded TACO MEAT 1 pound Ground beef 2 tablespoon Homemade Taco Seasoning 1/4 cup Water Toppings for taco: Sour cream, avocado, cheese, lettuce, etc., optional
Instructions Preheat oven to 350F. On a baking sheet lined with parchment paper or a silicone mat place 1/4 cup piles of cheese 2 inches apart. Press the cheese down lightly so it makes one layer.
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Place baking sheet in the oven and bake for 5-7 minutes or until the edges of the cheese are brown. Let the cheese cool for 1-2 minutes until it is firm enough to lift but still bendable. Lift the cheese up and place it over the handle of a spoon or other utensil that is balanced on two cups. Let cheese cool completely then remove. While you continue to bake your cheese taco shells place the ground beef in a skillet over medium high heat cooking until it is completely cooked through. Drain the grease from the meat and then add the homemade taco seasoning. Pour water into skillet and stir everything around mixing it together. Simmer for 5 minutes or until liquid has cooked away. Add meat to taco shells and top with your favorite taco toppings.
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TUSCAN GARLIC CHICKEN
Looking for a restaurant quality meal you can enjoy? This Tuscan garlic chicken recipe is sure to be a crowd pleaser. The sauce is deliciously creamy, and
it takes just 30 minutes to prepare and cook this dish. You don’t need a huge amount of ingredients here either. You’ll largely need chicken breasts, heavy cream, spinach, sundried tomatoes and chicken broth. It can be served alone, or you can serve it alongside pasta. Remember to limit your pasta servings, however, to keep it low carb. 29
THE FULL RECIPE
1½ pounds boneless skinless chicken breasts thinly sliced 2 Tablespoons olive oil 1 cup heavy cream 1/2 cup chicken broth 1 teaspoon garlic powder 1 teaspoon italian seasoning 1/2 cup parmesan cheese 1 cup spinach chopped 1/2 cup sun dried tomatoes
LODGE 8 INCH CAST IRON SKILLET
INSTRUCTIONS In a large skillet add olive oil and cook the chicken on medium high heat for 3-5 minutes on each side or until brown on each side and cooked until no longer
pink in center. Remove chicken and set aside on a plate. Add the heavy cream, chicken broth, garlic powder, italian seasoning, and parmesan cheese. Whisk over medium high heat until it starts to thicken. Add the spinach and sundried tomatoes and let it simmer until the spinach starts to wilt. Add the chicken back to the pan and serve over pasta if desired.
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CHICKEN RICE BOWLS
OK, before you get too excited, there’s no actual rice in this recipe. However, it does give you the texture and flavor of the rice bowls you’ve come to love and enjoy.
Instead of using standard rice, this recipe uses cauliflower rice. It also packs in a lot of great fillings, ensuring you’re left feeling satisfied. What’s great about this recipe is that it aims to combat the fatigue that’s commonly experienced when starting the keto diet.
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It does require quite a few ingredients, but once you have the basics, it will become more affordable to make in the future. The main ingredients include chicken breasts, coconut aminos, mayonnaise, shiitake mushrooms and sesame seeds.
FULL RECIPE
1 pound chicken breast, cut into cubes 1/4 cup coconut aminos (or soy sauce if you don’t mind the sugar. Trader Joe’s Soyaki Sauce would also be delicious, but not Keto) salt and pepper, to taste 1 English cucumber, peeled, deseeded, and sliced into matchsticks 1 teaspoon Trader Joe’s Yuzu Hot Sauce (or a combination of white vinegar, sesame oil, and a Keto hot sauce) 4 Tablespoons mayonnaise
3 Tablespoons sriracha, adjusted to desired level of heat 3 Tablespoons coconut oil, divided I1 pound riced cauliflower 8-10 ounces shiitake mushrooms, sliced 1 teaspoon ground ginger 1 large avocado, sliced
1 Tablespoon sesame seeds 32
KIZEN INSTANT READ MEAT THERMOMETER
INSTRUCTIONS: Prep the chicken: Place chicken in a plastic bag with coconut aminos, salt, and pepper. Mix until chicken is coated, and marinate in the refrigerator for 30 minutes or up to 2 hours. Prep the cucumber slaw: Toss the cucumber matchsticks with yuzu hot sauce. Set aside, keeping cool. 33
Prep the sriracha mayonnaise: Mix mayonnaise and sriracha until completely combined. Heat 1 tablespoon coconut oil in a skillet. Add chicken, and cook until browned and cooked through, about 10 minutes. Use tongs or a spatula to ensure the pieces are cooked on all sides. Set aside. Meanwhile, heat 1 tablespoon coconut oil in a separate skillet. Add cauliflower rice and sautĂŠ until softened, about 10 minutes. Halfway through, add salt and pepper. Set aside. In the same skillet as the chicken, heat 1 tablespoon coconut oil, and add mushrooms. Cook until tender, about 10 minutes. Halfway through, add ground ginger, salt, and pepper. Place chicken, mushrooms, cucumber slaw, and sliced avocado over cauliflower rice. Drizzle sriracha mayonnaise and sprinkle sesame seeds on top.
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KETO CHICKEN POT PIE
Think you can’t enjoy a comforting pie on the keto diet? Think again! This keto chicken pot pie is a wonderful recipe to try.
It features a stunning biscuit-topped crust, alongside a beautiful creamy filling. You’ll struggle to tell the difference between this and
the real thing. Best made at times where you need a little comfort food, it’s surprisingly easy to make. The only thing to keep in mind here is that it does require an extensive ingredients list. One ingredient you’ll be using is chicken broth. So, you’ll want to ensure you’re choosing a low-salt broth.
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THE FULL RECIPE FOR THE CHICKEN FILLING: 1 tablespoon butter 1.5 pounds organic chicken breasts, cut into ½ inch cubes 4 ounces yellow onion, finely chopped ¼ cup carrots, finely diced 1 clove garlic, crushed ½ teaspoon dried thyme
1 tablespoon white wine vinegar 1 cup chicken broth, low sodium
¼ cup peas, fresh or frozen (no need to defrost) ½ cup heavy cream
¼– ½ teaspoon sea salt (taste before adding) ¼ teaspoon freshly ground black pepper FOR THE TOPPING: 1 cup super fine almond flour 1 tablespoon ground flax seeds ½ teaspoon xanthan gum 1 teaspoon baking powder ¼ teaspoon sea salt
2 tablespoons butter, cut into large chunks 2 tablespoons sour cream 1 egg white 36
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INSTRUCTIONS
Preheat oven to 400º Fahrenheit. Grease a 9” round baking pan. 37
FOR THE CHICKEN FILLING: Heat a large skillet over medium high heat. Melt butter in the skillet. When butter has melted and is no longer foaming, add the diced chicken to the pan. Cook chicken, stirring occasionally, until chicken begins to brown on all sides, but is not yet cooked throughout.
Add onion and carrots to the skillet. Sprinkle
mixture lightly with salt and pepper. Turn heat to medium low. Cook, stirring occasionally until the
onions begin to brown at the edges, but are not yet tender. Stir in garlic and dried thyme. Cook one minute, stirring constantly. Stir in vinegar, scraping up browned bits. When vinegar has almost completely evaporated, stir in broth.
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Turn heat to medium high Simmer broth, stirring occasionally until it thickens, about 15-20 minutes. The broth is thick enough when you can “draw� a line on the bottom of the pan with a spoon, and the line does not immediately fill in. While the filling simmers, prepare the biscuit topping.
Once the broth has thickened, add heavy cream and peas. Bring mixture to a simmer. Turn heat to low. Simmer until mixture is thick and gravy-like. Taste before adding salt and pepper. Season to taste with salt and pepper, if necessary. FOR THE TOPPING: In a medium mixing bowl, whisk together the almond flour, ground flax seeds, xanthan gum, baking powder, and salt.
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For the topping: In a medium mixing bowl, whisk together the almond flour, ground flax seeds, xanthan gum, baking powder, and salt. Cut the butter into the dry ingredients using a
pastry blender. Mixture should appear mealy. In a small bowl, whisk the sour cream and the egg white together. Stir this mixture into the dry ingredients. Gather mixture into a ball and place on a piece of parchment paper or a counter dusted with almond
flour. Using clean hands or a rolling pin dusted with almond flour, press or roll dough into a circle about 8 inches in diameter. To assemble: Pour chicken filling into the prepared baking dish.
Gently place biscuit dough over the chicken filling. Bake in preheated oven for 10-12 minutes, or until biscuit topping has browned. The above are just a very small number of ketofriendly recipes.
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You’ll find literally hundreds of them online, alongside specialist keto cookbooks. While the above recipes all feature meat, there are vegetarianinspired dishes available too. Simply go on an app such as Pinterest and you’ll be met with thousands of keto recipes you can try.
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KETO PIZZA: CAULIFLOWER PIZZA CRUST
is a delicious gluten-free, low-carb and keto pizza
recipe. It’s a simple blend of cauliflower, eggs, cheese, and a few spices that’s flattened and baked into a golden crust. Freeze it for later or top it off
with fresh ingredients for a healthy dinner recipe. 42
CAULIFLOWER PIZZA CRUST INGREDIENTS this pizza crust requires only 3 main ingredients, plus seasonings. Here’s what you’ll need: Cauliflower – you’ll need about 1.5 pounds of cauliflower florets (I’ve gone into detail about the different types of cauliflower below) Cheese – you can use a variety of cheeses, but here is the general rule: 1/2 cup of shredded cheese (mozzarella, parmesan, etc) | 1/3 cup of soft cheese (goat cheese, etc) | Egg – 1 beaten egg Italian Seasoning – 1 teaspoon of Italian seasoning, but feel free to use additional spices Salt and pepper – to taste
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REQUIREMENTS: CAULIFLOWER PIZZA CRUST 1. VNUT MILK BAG
2. PIZZA STONE
3.GLASS MEASURING BOWL
5. SPIRALIZER
4. VITAMIX BLENDER
6. OVEN
full recipe And the way to prepare from here. 44
5 KETO JUICE
keto green smoothie or green juice, and you have an easy way to support weight loss, higher energy, and glowing skin. While typical green smoothies and green juices look healthy
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1 cup of freshly squeezed lemon juice 4 cups of water
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2 STRONG BEET
half a red cabbage 1” hunk of ginger 1 lemon 2 cucumbers 1 beet root
3 CARROT JUICE
1-2 pounds of carrots 1 lemon 1” hunk of ginger
4 CELERY JUICE
2 stalks of celery
5 KETO STRAWBERRY SMOOTHIE 1/2 cup (120g) unsweetened Greek Yogurt 1/2 cup (118ml) unsweetened almond milk 8 medium sized strawberries
3 tbsp sugar substitute
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KETO DESSERTS: 10 RECIPES
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1 MASCARPONE CHOCOLATE MOUSSE 100g Dark Chocolate, broken into pieces 2 Tablespoons Cream 1/2 Cup Mascarpone Cheese 1 Cup Cream
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2 CHOCOLATE FAT BOMBS
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125g/4.4 Ounces Cream Cheese 125g/4.4 Ounces Unsalted Butter 2 Tablespoons Cacao Powder 1 Tablespoon Sweetener of Choice (Or more to taste) Read more
3 Chocolate Truffles
1/2 Cup Cream 100g Chocolate (I used 90% Lindt) 1-2 Tablespoons Sweetener of Choice, or more to taste (I used Stevia) 1 Tablespoon Butter (I used salted to add flavour)
Read more
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4 CHOCOLATE CHEESECAKE BROWNIES
100g/3.5 ounces Unsalted Butter 100g/3.5 ounces 90% Dark Chocolate 2 Eggs 1/4 Cup Stevia 1 teaspoon Vanilla Essence Pinch of Salt 1/4 Cup Coconut Flour 200g/7 ounces Cream Cheese, chopped into bite sized pieces Read more
5 KETO CHOCOLATE MOUSSE
100g Chocolate, broken into pieces for easier melting 100g Unsalted Butter 2 Tablespoons Stevia (or more to taste) 4 Eggs
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6 RASPBERRY & VANILLAÂ SMOOTHIE
1/3 Cup Raspberries, fresh of frozen 1/2 Cup Mascarpone Cheese or Creamed Coconut Milk 1/4 Cup Water 4-5 Ice Cubes 1/2 teaspoon sugar free vanilla extract or 1/4 teaspoon vanilla powder 1 Tablespoon MCT Oil or Coconut Oil 1 Tablespoon Powdered Erythritol or Swerve Whipped Cream or Coconut Milk (Optional, for topping) Read more
7 CHOCOLATE FRAPPUCCINO
1-2 TEASPOONS CACAO POWDER 1/2 CUP BOILING WATER 1-2 TEASPOONS MAPLE SYRUP
OR YOUR SWEETENER OF CHOICE 2 TABLESPOONS CREAM 1 CUP ICE
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8 HOT CHOCOLATE 1 Tablespoon Cacao 1 Tablespoon Sweetner of Choice (I used Stevia) 2 Tablespoons Boiling Water 1.5 Cups Almond Milk or milk of choice 1/2 Cup Cream 1 Cup Tinned Coconut Milk Read more
9 ICE CREAM 250ml Milk of Choice BUY NOW 300ml Cream 2 Tablespoons Sweetener of Choice (or more to taste) Pinch of Salt 1/2 teaspoon Vanilla Extract
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10 LEMON MOUSSE 1/2 Cup Mascarpone Cheese 1 Lemon 2 Tablespoons Stevia 1 Cup Cream Read more
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More Recipes about Keto Desserts 51
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The keto diet provides many great benefits in the short term, but it’s also quite restrictive. This can be difficult enough to follow, but when you’re a vegetarian it can become even trickier to ensure you’re getting the right level of nutrients. Having said that, it is possible to follow a vegetarianinspired keto diet. Read on to find out about the keto diet for vegetarians.
What Foods Should You Eat? If you’re wanting to follow a vegetarian-based keto diet, there are some foods you’ll want to focus on including. These are:
Plant-based fats and proteins Low-carb vegetables Dairy Eggs Nuts and seeds Berries
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With the standard keto diet, you’d get the fats and proteins you need from animal products. However, you’re going to need to focus on plant-based fats and proteins for a vegetarian take on the plan. These include coconuts and avocados. You can eat them naturally or use their oils to gain the healthy fats you’ll need. You can get the protein you need from tofu and even tempeh. You’ll be able to eat the same vegetables as the standard diet, including cauliflower,
zucchini, spinach, mushrooms and asparagus. You
can consume dairy products like hard cheese, plain cottage cheese and full-fat plain yogurt. Eggs is another way to get the protein you need, while nuts and seeds can add fiber. Seeds are a
particularly great source of healthy fats and they’re naturally low in carbs. Then finally, you can add berries to your diet when you crave something
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What Challenges Does It Present? There are a few challenges the vegetarian keto diet presents. The main issue you’ll have is that the standard vegetarian diet is high in carbs. This is especially true in terms of the beans and lentils you typically consume. There is also a high chance that you won’t get the nutrients the body needs. This includes zinc, vitamins D and B12, calcium, and protein. If you do develop nutrient deficiencies, it can cause all kinds of problems for your health. So, you’re going to need to ensure you address these challenges if you want to follow a vegetarian keto diet healthily
Steps for Following a Vegetarian Keto Diet If you do decide to give the vegetarian keto diet a try, there are some steps you’ll want to take.
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The first is to start restricting the carbohydrates you consume. Aim to limit the amount of carbs you’re consuming to 20g per day. The next step is to ensure you’re getting enough protein in each meal. Ideally, you should be consuming around 70g of protein per day. Twice a day, you’ll also want to ensure you’re having 1-3 servings of vegetables. When cooking, make sure you use healthy oils and finally, add flavor to your food with herbs and spices.
As you can see, it is possible to follow a vegetarian
keto diet. However, you do need to be aware of the challenges and how to overcome them if you want to stay healthy.
Due to the additional restrictions with a vegetarian
keto diet, it’s recommended you talk to your doctor before adopting the diet into your daily life. .
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While primarily used as a weight-loss aid today, the keto diet can actually have a number of health benefits if it’s followed correctly. You will need to pay attention to the risks and side effects too, but the health benefits you can experience are fantastic. Here, we’ll look at some of the main health conditions the keto diet may help with.
Obesity One of the main conditions the keto diet can be used to treat is obesity. It has long been known that low-carb diets can be great for losing weight. There have been several studies which have highlighted the benefits the keto diet can provide in terms of weight loss. One study showed that men who followed the keto diet for 24 weeks lost double the amount of fat than those who ate a low-fat diet. The study also showed that their levels of good cholesterol increased.
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The keto diet can also help to reduce the appetite. Because of this, it can make it easier to stick to compared to some other low-calorie and low-fat diets.
Metabolic Syndrome Another condition a keto diet may help with is metabolic syndrome. Sometimes known as prediabetes, this condition occurs due to insulin resistance. When you have metabolic syndrome, it increases your risk of diabetes and heart disease. When you follow a keto diet, it can improve the symptoms of the condition. For example, it can raise good cholesterol levels, reduce blood sugar and improve blood pressure.
Epilepsy The only condition the keto diet has been proven to help is epilepsy. This is what the diet was initially created for and it’s proved for decades it can help to control seizures, particularly in children.
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Studies have shown that the keto diet can help to improve seizures in approximately 50% of patients. It doesn’t just help to stop seizures either. Researchers have assessed the brains of children suffering with epilepsy after following a keto diet, and discovered it improves numerous brain patterns in approximately 65% of patients.
Polycystic Ovary Syndrome (PCOS) Caused by hormonal dysfunction, PCOS can be a frustrating condition to live with. However, following a keto diet can help keep its symptoms controlled. One of the main factors of PCOS is insulin resistance. It’s common for women suffering from the condition to experience weight gain, alongside excessive hair growth. In one study, it was revealed that a keto diet led to weight loss in 12% of patients with PCOS. It also managed to improve reproductive hormones and reduce fasting insulin by 54%.
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Diabetes Finally, those suffering with diabetes may find the keto diet helpful. However, there is also evidence to suggest that it can lead to ketoacidosis. This means diabetics that are considering following this style of diet should talk to their healthcare practitioner. They will need to be monitored frequently to ensure they don’t develop ketoacidosis which can be extremely dangerous to their health. These are some of the main conditions the keto diet can help with. While there hasn’t been a substantial amount of research into its health benefits, the above are some of the main benefits that have been proven.
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The keto diet can be a great one to follow, but it can be notoriously difficult to stick to it. The restrictive nature of the diet can make it easy to get off track. There is also the fact you aren’t supposed to follow the diet long term, so breaks are required at least every 12 months. The trouble is, getting back into a low-carb diet like the keto diet can be tricky. So, how can you make it easier when you’re returning to it after a break? Below, you’ll discover some great tips you can follow.
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Avoid Beating Yourself Up If you have fallen off the keto wagon, it’s easy to beat yourself up for it. However, this won’t help you get back on track or reduce the likelihood you’ll stray from the diet again. Instead, it actually increases your chance of failing. Why? Because if you beat yourself up, you’ll feel terrible and this can lead to negative thinking. You’ll start thinking you’re too weak to follow the diet, plus there’s the chance you’ll reach for comfort foods. The truth is, the keto diet is hard to follow and the majority of people fail numerous times to stick to it.
Have a Plan in Place One of the best ways to ensure you get back into the diet easily, is to have a plan in place. This means knowing what you’re going to eat and having back-up options for special occasions. If you did fail the first time you attempted the diet, look at why you failed.
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What triggers do you face and how can you overcome them this time around? The more prepared you are, the less likely you’ll fail to stick to the diet again.
Start Off Slowly One of the key reasons people stray from the keto diet is the side effects it can present. When you significantly change your diet, it’s going to shock the body and cause a number of unpleasant symptoms. However, there are ways to limit the short-term effects of the keto diet. Starting off slowly is one of the key pieces of advice to follow. If you attempt to significantly cut your carb intake and increase fats too quickly, you’re going to experience significant side effects. So, start off slowly and you should find it easier to deal with the symptoms that crop up.
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Buddy Up Everything is easier when you have a good support system. So, buddy up with somebody else who is partaking in the diet. You can motivate each other, and having someone else to keep you accountable can really work. You can swap tips and support each other when it gets tough. Just look online and you’re sure to find keto diet forums and social media groups. Getting back onto the keto diet isn’t easy, but the tips above can really help. You’ll also want to arm yourself with delicious keto recipes so you have plenty of variety in your diet.
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When followed correctly, the keto diet can provide a lot of great benefits. However, did you know there are a lot of mistakes you can make when following this type of diet plan? Here, we’ll look at some of the most common mistakes people make with the keto diet and how they can be avoided.
Restricting Your Diet Too Quickly When you’re ready to get started on the keto diet, it’s common to throw yourself into right away. This means that you’ll typically go from eating a comforting diet packed full of pasta and sandwiches, to suddenly consuming just 20g of carbs per day. This is a real shock to your body that can result in a lot of unpleasant side effects. The key to succeeding with the keto diet is to start to reduce your carbohydrate consumption slowly. Lead up to starting the diet so that the body has a chance to get used to consuming fewer carbs. This will really help to reduce those nasty side effects, making it easier to adjust.
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Not Eating the Right Type of Fats When you see that the keto diet allows you to eat mostly fats, you may think that means ANY fat. It doesn’t. What it does mean, is that you can eat healthy fats, not saturated fats. So, if you start out eating fatty burgers and junk food, you’re not going to see any results. Instead, you need to be focusing on fats such as those found in avocado and coconut oils, as well as grass-fed meat.
Failing to Drink Enough Water Did you know you’re also supposed to drink a lot of water on the keto diet? Keeping yourself hydrated is important with any diet plan. However, when you’re following a diet which burns fats for energy rather than carbohydrates, you’re going to need even more water than you would in a standard diet. Carbohydrates store water in the body. So, if you don’t have enough of them, the body is going to get dehydrated pretty quickly
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Limiting Your Vegetable and Fruit Consumption Too Much When you’re focusing on high fat intake, it’s easy to forget about vegetables. While they do take up just a small portion of your diet, you should still ensure you’re getting enough to gain the nutritional benefits. Just focus on non-starchy veggies and fruits such as berries. You should be eating around 1-3 portions of veggies twice each day on the keto diet.
Failing to Prepare for the Side Effects While not everyone experiences the same level of side effects on the keto diet, it’s good to be prepared. In the first few days you can expect to suffer with lightheadedness, fatigue and even keto flu. These side effects can be difficult to handle, so you’re going to want to ensure you prepare yourself. Plan your meals to include energy-boosting ingredients and arrange to take it easier for a few days while the body adjusts.
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These are some of the most common keto diet mistakes you can make. By planning ahead and understanding the mistakes, you’ll find it easier to avoid them and instead reap the benefits the diet provides.
by KADIR frem (rx.vetamore.com) 72
