What is Keto Diet?

What is Keto Diet?

Diet of adequate protein intake, high in fat and low carbohydrate consumption is a keto diet. It has been primarily formulated as a special diet aimed at controlling epilepsy symptoms in children. Keto Diet Plan under this diet provide proteins in amounts just enough to allow growth and repair. The calories are calculated and provided in sufficient amounts that support the maintenance of the proper weight required for the child’s weight and height.

History

The keto diet was first introduced in 1924 at the Mayo Clinic. Dr. Russel Wilder found that by putting epileptic patients on a fast, the symptoms became less frequent. The classic diet incorporates a fat to the combination of protein and carbohydrates ratio of 4:1. A; high-carbohydrate food sources are eliminated from the diet. These high carbohydrate foods are starchy vegetables, fruits, grains, pasta and sugar.

The popularity of this diet as a means of controlling epilepsy decreased in succeeding decades with the advent of anticonvulsant drugs. Most patients and health care givers found it easier to administer pills than to adhere to the strict keto diet. However, there are still a few who offered and used the diet as a treatment option, like at the Johns Hopkins Medical and a few other medical centers.

In the mid-1990s, there was a resurfacing in the interest on the keto diet as a management option for epilepsy. Film producer Jim Abrahams had a 2-year old son who suffered from a seizure disorder. The child underwent treatment, which included the keto diet. The seizures were successfully controlled after adhering to this diet. Because of the success, the family founded The Charlie Foundation. It helped fund research on the keto diet. A made-for-television movie in 1997, First Do No Harm, helped make the public more aware of this diet as a form of treatment. Since then, there was a renewed scientific interest on how to improve the diet and its possible other uses.

What Are The Concepts Of A Keto Diet?

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  1. Carbohydrate intake in a day is limited to 20 to 50 grams per day.
  2. Protein intake is moderate. It depends on the gender, height and activities.
  3. Calories are balanced based on fat consumption.
  4. Calorie breakdown typically follows the following:
  • 70-75% of daily calories from fat
  • 20-25% from protein sources
  • 5-10% of carbohydrates in food
  1. The ratio of food is aimed at inducing and maintaining a ketosis state.

Why More Fat And Moderate Proteins In Keto Diet?

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Fats do not affect the insulin and blood sugar levels.

Proteins can affect insulin and blood sugar if consumed in large quantities. Hence, keto diet advises moderate consumption.

About 56% of excess protein eaten is converted to sugar. This will overthrow the ketosis state of fat burning because the body will react to the glucose released from protein breakdown.

Lean protein and inadequate fats in the diet can cause rabbit starvation.

  • Rabbit starvation refers to the condition wherein there are not enough fats. This is especially seen in a diet that is mainly consisting of lean proteins. Diarrhea is the main symptom that can become serious and may lead to death. In the first 3 days to one week of pure lean protein diet, diarrhea occurs. If adequate fats are not yet included in succeeding days, diarrhea worsens and can lead to dehydration and death.

A high-fat diet can be healthier. It depends on the type and source of fats. Clean saturated fats in the diet in addition to keeping the carbohydrate consumption low improve the body’s fat profile. This diet raises the HDL (good cholesterol) levels and lowers the triglyceride levels. This type of fat profile is linked to increased protection against heart attacks and other cardiovascular problems.

How Does The Keto Diet Work?

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Keto diet forces the body to enter a ketosis stage. The body has the tendency to use carbohydrates first as a source of energy. This is because carbohydrates are the easiest to digest and absorb. When the body runs out of carbohydrates, it shifts to using fats and proteins. In essence, the body uses energy in a sort of hierarchal way. First, the body uses carbohydrate while it is available. The body moves on to fats as a next alternative source. Protein conversion into energy is the last stage, which usually occurs in extreme deprivation of carbohydrates and fat stores are already used up. Protein digestion leads to muscle wasting, as the body digests the proteins in the muscles.

The body normally enters a ketosis phase. This happens during the fasting state. An example of which is during sleep. The body tends to burn fats for energy as the body repairs and grows during sleep.

In a regular average meal, carbohydrates make up most of the calories. The body is inclined to use up the carbohydrates as energy and store the other nutrients (i.e., fats and proteins). In keto diet, most of the calories are from the fats rather than carbohydrates. The carbohydrate in a keto diet is low, which is immediately used up. There is a seeming “shortage” of energy because of the low carbohydrate consumption. The body, then, turns to the stored fats. It shifts from a carbohydrate-consumer to a fat-burner.

The fats in the recently consumed meal is not used immediately, rather, it is stored for the next round of ketosis. As the body becomes used to fat-burning as a source of energy, fats in the recently meal are immediately used up, leaving a few for storage. Hence, the keto diet has to have high-fat consumption in order to supply the immediate energy need and still have some for storage. Stored fat is very important in order to prevent the body from digesting the protein stores in the muscles during fasting periods.

These periods are actually normal in a day’s cycle. In between meals and during sleep are considered fasting states. The body still needs a constant supply of energy during these times. If there is no stored fat, proteins in the muscles are next in line as energy sources. In order to prevent this, the diet should be high in fat.

The main thing about the keto diet is to mimic a starvation mode. It restricts calories and severely cuts back on carbohydrates, depriving the body of immediate and easily converted carbohydrates. This forces the body to turn to fat-burning mode. It also stimulates the release of catecholamines (hormones that mobilize the fat), cortisol (the hormone that breaks down or metabolizes) and growth hormones.

This triad of hormones causes the ketosis state or fat burning mode.carbohydrates. This forces the body to turn to fat-burning mode. It also stimulates the release of catecholamines (hormones that mobilize the fat), cortisol (the hormone that breaks down or metabolizes) and growth hormones. This triad of hormones causes the ketosis state or fat burning mode.

Keto Diet Foods

Restricted Foods

Carbohydrates are mainly restricted to induce ketosis. However, the body can adapt to the dietary change. Hence, proteins and fats need to be regulated as well.

Fats

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Fats are generally encouraged in a keto diet. It is the main energy source during ketosis. About 60 to 80% of the daily calorie needs should come from fats. The value depends on the goal of the keto diet. Some may even use fats as 90% of the total daily calorie count in epilepsy.

 

However, there are a few guidelines to follow when choosing the type of fats to include.

  • No polyunsaturated omega-6 fats. Omega-6 fats tend to be inflammatory in large amounts.

– Corn oil

– Soy

– Cottonseed

  • Avoid seed or nut-based oils because they are high in omega-6 that can have inflammatory effect in the body

– Almond oil

– Flaxseed oil

– Sesame seed oil

  • Avoid mayonnaise and commercial salad dressings. Check the carbohydrate contents if unavoidable.
  • Avoid hydrogenated fats and trans fats. These have been found linked to increased risk for the development of coronary heart disease and other cardiovascular problems.

Proteins

Choosing proteins is very important as it can affect the diet over time. Animals treated with steroids and antibiotics can cause health problems. Choose grass-fed, organic and free-range. Avoid those that were hormone-fed, especially with rBST.

However, when choosing processed meat products, check the carbohydrate content, which can come from the extenders or fillers used. Avoid any meats cured using honey or sugar.

Carbohydrates

Keto diet mainly puts severe restriction on carbohydrate intake. The restriction is based on the individual’s activity level and metabolic rate. Generally, keto diet requires a net daily carbohydrate intake of less than 50 or 60 grams. People with a healthy metabolism and those with higher metabolic rates (such as athletes) can consume carbohydrates as much 100 or more grams per day.

Sedentary people with Type 2 diabetes mellitus may need to reduce carbohydrates to less than 30 grams per day. It depends on the tolerance and the health condition. It also depends on the purpose of the keto diet.

Vegetables:

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While vegetables are the main carbohydrate sources in a keto diet, some need to be avoided. Some vegetables have high sugar contents like peppers, tomatoes, and onions. Most vegetables that grow underground are starchy, containing lots of carbohydrates.

Sweets

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Absolutely avoid the regular sweet foods because they are very high in sugars ad carbohydrates. These are:

  • Cakes
  • Sweetbreads
  • Bread and buns
  • Glace fruit
  • Chocolates: these include diet chocolate and other chocolate variants including lollies
  • Biscuits: plain, with cream filling, iced or chocolate coated
  • Pies
  • Pastries
  • Puddings
  • Sweetened syrups and toppings
  • Condensed milk
  • Ice creams
  • Jam: all types, including diabetic jam
  • Milk flavorings
  • Chocolate mix drinks like Ovaltine, Milo and Quik
  • Sauces
  • Pickles and chutneys
  • Flavored yogurt- the artificial flavoring may contain sugar as maltodextrin or in some other form
  • Cordials and soft drinks that contain sugar
  • Fruit juice
  • Chewing gum, even the sugarless ones
  • Sweetened cough syrups and medications

Sugars

Sugar is a rich source of glucose and must be avoided. Usually, sugar is known in forms like brown sugar, white, castor and icing sugar. It can also be an ingredient in processed foods and medications

 

Allowed Foods

What are the Allowed Foods Meals in a keto diet consist mainly of 3 basic food types? There is a fruit or vegetable, a protein-rich food, and fat source.

Fats

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Keto diet calls for more fats in the diet. They can be used as part of the cooking process like frying or pan grilling. Fats can also be in the form of sauces and dressings. Simply topping a slice of steak with butter is also a way of incorporating fats into the diet.

The best type of fats is those that are keto. The MCTs or medium-chain triglycerides are the best, which include MCT oil and coconut oil. These fats are easily metabolized to produce ketones.

Other good fats for ketosis are:

  • Omega-3 and Omega-6 fatty acids
  • – Trout

– Salmon

– Tuna

– Shellfish

  • Monounsaturated and Saturated Fats

– Olive oil

– Red palm oil

– Butter

– Cheese

Avocado

– Egg yolks

  • Nonhydrogenated oils (when cooking)

– Beef tallow

– Non-hydrogenated lards

– Coconut oil

  • High oleic

– Safflower oils

– Sunflower oils

  • Other fat sources:

– Peanut butter

– Chicken skin

– Fat on meats

– Coconut butter

Proteins

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Any type of meats is basically allowed in a keto diet. It does not discriminate the type of cut or preparation.

  • Pork
  • Beef
  • Veal
  • Venison
  • Lamb

Poultry is also of any kind. Leaving the skin on is preferable, as it increases the fat content of the meal. Preparation should not include the use of breading and batter because they have high carbohydrate contents. Acceptable preparations depend on individual preferences.

  • Chicken
  • Quail
  • Turkey
  • Duck

Seafood is also a great protein source. Some have high omega-3 fatty acids, vitamins and minerals that can help in keeping the healthy well nourished.

  • Fish

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Fish are rich in healthy omega-3 fatty acids. Choose fish that are caught in the wild and in mercury-free areas.

– Tuna

– Catfish

– Halibut

– Flounder

– Cod

– Mahi-mahi

– Snapper

– Trout

– Salmon

– Mackerel

  • Shellfish

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– Clams

– Squid

– Oysters

– Crab

– Lobster

– Mussel

– Scallops

Carbohydrates

  • Vegetables

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Vegetables are the main sources of carbohydrates in the keto diet. Organically grown vegetables are great choices. In terms of nutritional value, there is not much difference between organic and organic. The difference lies in the risk of eating vegetables treated with Dark leafy vegetables have the least carbohydrate contents with good nutritional value.

– Spinach

– Watercress

– Cabbage, all types

– Lettuce, all kinds

– Kale

– Brussels sprouts

– Broccoli

– Celery

– Cucumber

– Cauliflower

– Bean sprouts

– Radishes

– Asparagus

  • Milk and Dairy

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Products Milk and dairy products are essential in a keto diet. Raw and organic sources are preferred. The full-fat variety is also better chosen over the fat-free or low-fat ones.

– Eggs are staples in the keto diet. It is a great source of proteins and fats.

– Cheese, either hard or soft variety. It contains carbohydrates. Include the cheeses in the daily carbohydrate count. Some of this includes:

  • Mascarpone
  • Cheddar
  • Mozzarella
  • Cream cheese
  • Cottage cheese

– Sour cream is also recommended to include in the diet. It provides more interesting flavors.

  • Nuts

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Moderate consumption of nuts is allowed in a keto diet. They are rich in proteins, fats, and carbohydrates. The nut variety should be assessed for the total carbohydrate, fat and protein content and included in the daily keto calculation. Roasted nuts and seeds are the best because it removes anything that may cause harm or interfere with ketosis in the body.

– Nuts are mostly advocated as a snack.

– Best nuts to include are almonds, macadamias, and walnuts.

– Some nuts are rich in omega-6 fatty acids that may cause inflammation in the body.

– Pistachio and cashew contain higher amounts of carbohydrates. best to rack these carefully.

  • Spices

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During the first few weeks of following a keto diet, adjustment to less carbohydrate intake can be difficult. People who have sweet tooth may find their cravings too much to bear. People who are used to eating high carbohydrate meals like pasta and processed foods may complain of boring and less tasty meals. Keto foods can become boring after some time. Spices can spice things up. Fresh and dry spices can be added to the meals and even beverages to make meals a bit more enticing and exciting to the palate.

Spices contain carbohydrates. Even just a few added to the food should be included in the daily carbohydrate and keto count. Pre-made spice mixes usually contain added sugars. Read the labels in order to include an accurate account of the total carbohydrate count.

Salt can enhance the flavors. Choose sea salt over table salt, because table salt contains powdered dextrose. This is the type of sugar that should be avoided in a keto diet.

Spices can be added not just for the flavors, but also for the various health benefits that they offer. Some of these beneficial spices include:

– Basil

– Black pepper

– Cayenne pepper

– Cilantro

– Cinnamon

– Chili powder

– Cumin

– Parsley

– Oregano

– Sage

– Rosemary

– Turmeric

– Thyme

Sweeteners

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Artificial sweeteners are helpful in curbing cravings for carbohydrates and sweets. They help in achieving success in adhering to the keto diet. It is best to use artificial sweeteners such as Stevia and E-Z Sweets. They do not affect the carbohydrate count.

When choosing sweeteners, the liquid form is preferred because no binders like dextrose and maltodextrin were added. The following are some of the recommended sweeteners:

– Sucralose (liquid form is recommended)

– Xylitol

– Erythritol

– Monk fruit

Beverages

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The low carbohydrate intake has a diuretic effect on the body. Carbohydrates draw water to them, resulting in water retention. By reducing the carbohydrates in the diet, less water is retained and more is excreted. This can predispose a person to dehydration. Drinking adequate amounts of fluids each day is a must. The risk for urinary tract infections and bladder pain also increases as the body loses more water.

Drink more than the recommended average daily intake of 8 glasses of water. Add other types of beverages in order to increase the body’s hydration status. Coffee and teas can also be added to the daily fluid intake. Coffee and tea alone do not significantly affect the ketosis state, but the added substances may. Choose artificial sweeteners. Or, drink coffee or tea with full cream and omit the sugar all together.

Power smoothies or protein shakes are best to take rather than fruit smoothies. The fruits contain sugars that can disrupt ketosis. Vegetable juice, using the approved vegetable types are also great beverage ideas while on the keto diet.

Keto Diet Plan ( 7 Day )

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The 7-day Keto Diet Plan is synonymous with the initiation phase of the keto diet. This is the time when the most drastic carbohydrate restriction occurs. To get the ketosis state started, here is a sample 7-day menu guide to a low-carb keto diet.

Day 1:

Breakfast: 2 eggs, scrambled

Lunch:1 cup of green salad (mixed leafy greens like lettuce, spinach, and kale) with ham and grated cheese

Dinner: Pork chops and stir-fried vegetables

Day 2:

Breakfast: Scrambled eggs

Lunch: 2 pieces sausages and mixed greens salads

Dinner: Sirloin steak and steamed kale

Day 3:

Breakfast: Ham and vegetable omelet with cheese

Lunch: 2 pieces hamburger patties with a cobb salad

Dinner: Roast pork and baked broccoli with cheese

Day 4:

Breakfast: cream cheese roll-ups

Lunch: baked salmon with a green salad

Dinner: pan-grilled steak and steamed cauliflower

Day 5:

Breakfast: raspberry pancakes

Lunch: meatloaf and stir-fried mixed greens

Dinner: spare ribs with chili pepper sauce and green salad

Day 6:

Breakfast: 2 pieces deviled eggs and 2 sausages

Lunch: beef stir fry served on a bed of lettuce

Dinner: roasted chicken with the skin on and buttered vegetables

Day 7:

Breakfast: eggs Florentine

Lunch: Chili wings and cole slaw

Dinner: grilled salmon belly with steamed mixed vegetables.

Snacks

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Snacking is encouraged in a keto diet. However, most of the accustomed snacks contain carbohydrates-high levels, even. Most are sugary and starchy. It is also easy to lose count of the carbohydrate contents of a regular snack. Plus, snacking may become a way of addressing the sense of deprivation that the keto diet may cause. Overeating is a possibility. To avoid this, prepare the snacks ahead. Place them in small plastic containers and place labels. Write down how much carbohydrates they contain and the calories. Include these in the daily total calorie and carbohydrate count.

The following are snacking guides in order to snack the right way.

  • Nuts are great for snacks. Remember that they still contain carbohydrates so prepare small portions.
  • Pork rinds are also great snacks. They contain fats and can produce satiety.
  • Cheese cubes: munch on different types of cheeses in small cubes.
  • Celery sticks (vegetables with least carbohydrates) dipped in peanut butter or cream cheese
  • Beef jerky: protein snacks are great because of no carbohydrate content. However, processed proteins like beef jerky may contain hidden carbohydrates in the form of additives and fillers or the curing agent like sugar and honey. Read the labels carefully.
  • Cold cuts
  • Pepperoni slices
  • Chicken wings
  • Hard-boiled eggs
  • Cocktail sausages
  • Roll-ups. Fillings should be more of meats and creams

25 Keto Diet Recipes


Here are easy keto recipes to get the ketosis started.

Breakfast

  •  Fruity Power Pancakes:

Protein powder, 1 scoop
Egg whites, ¼ cup
Almond milk, 2 tablespoons
Greek yogurt, 2 tablespoons
Banana, ½ of a medium-sized fruit, mashed
Frozen raspberries, ¾ cup
Cinnamon, 1 tablespoon
Chia seeds, 1 tablespoon, ground

Mix all the ingredients, except the raspberries in a bowl. Stir well.
Add the raspberries. Give the mixture a little stir.
Heat a pan over medium heat and spray with a little olive oil.
Pour the mixture in the pan. Flip it over when the edges turn brown.
Continue cooking until well done.
Serve with Greek yogurt.

Nutritional Value:


Calories: 275
Fat: 1g
Proteins: 36g
Carbs: 29g
Fibers: 9g
Net carbs: 20g

  • Chia Pudding:

Chia Seeds, 3 tablespoons
Unsweetened skim milk, 1 cup
Cocoa powder, 1 tablespoon
Raspberries, fresh or frozen, ¼ cup
Honey, 1 teaspoon

Mix the skim milk and the cocoa powder well with a fork.
Add the chia seeds and mix well.
Rest the mixture for 5 minutes. Stir well and rest again for 5 minutes.
Stir again and then let it rest for 30 minutes in the refrigerator.
Add the raspberries on top and serve.
Makes 2 servings.

Nutritional Value (per serving):


Calories: 235
Carbs: 19g
Fiber: 8g
Net carbs: 11g
Fat: 12g
Protein: 30g

  • Power Omelet:

Spinach, shredded, 1 handful
Plum tomato, 1
Purple onion, 1 Tablespoon
Garlic
Basil leaves, fresh, 1 bunch
Egg whites, from 4-5 eggs
Egg yolk, 1
Soy milk, 2 Tablespoon
Salt and pepper to taste
Olive oil

Beat the egg yolk, the egg whites and the soy milk. Add salt and pepper.
Dice the tomato.
Chop the onions, garlic and basil leaves.
Drizzle olive oil in a small frying pan. Over medium heat, sauté the vegetables just until soft. Remove the vegetables from the pan.
Add a little olive oil to the same pan and pour the eggs.
Cook until the eggs are firm.
Spread the cooked vegetables over a half-side of the eggs.
Fold the other half over the top.
Serve.

Nutritional value


Calories: 203
Fat: 5g
Protein: 20g
Carbs: 18g
Fibers: 2g
Net carbs: 16g

  • Cheese Muffins

Almond flour, 2 cups
Salt, ¼ teaspoon
Baking soda, ½ teaspoon
Sour cream, 1 cup
2 eggs
Melted butter, 1/8 cup
Dried thyme, ½ teaspoon
Shredded muenster, ½ cup
Shredded cheddar or Colby jack, 1 cup

Preheat the oven to 400 degrees.
Place cupcake papers in a muffin pan.
Add all the dry ingredients together.
In a separate bowl, beat the eggs lightly.
Mix in the butter and sour cream.
Add the liquid mixture to the dry ingredients. If the batter is too thick, add 1 tablespoon of heavy cream or water.
Add the cheese and stir it is evenly distributed.
Spoon mixture into the muffin cups, 3/4 full.
Bake for 5 minutes at 400 degrees.
Turn oven temperature down to 350degress. Bake for another 20 minutes or until the tops turn golden.
Cool and serve with butter on top.
Nutritional Value (per muffin):

Calories: 166
Fat: 15 g
Protein: 6 g
Carbs: 5 g
Fiber: 3 g
Net carbs: 2 grams per muffin

  • Hard-boiled Eggs with Butter

Eggs, whole, 2, hard boiled
Mascarpone, 1 tablespoon
Butter, 30g
Salt and pepper to taste
Peel and chop the hard-boiled eggs into a bowl.
Add the mascarpone cheese and the butter while the eggs are still hot.
Mix well. Add salt and pepper to taste

Nutritional Value:


Fat: 41g
Protein: 14g
Carbs: 1g
Fiber: –
Net carbs: 1g
Kcal: 430

Lunch/Dinner

  • Stir Fry

Coconut Oil, 1tablespoon
Ground beef, 300g
Brown Mushrooms, 5 medium-sized
Spanish onion, ½ of a medium-sized
Kale, 2 leaves
Broccoli, ½ cup
Red pepper, ½ of a medium size
Cayenne pepper, 1 tablespoon
Chinese Five Spices, 1 tablespoon
Chop the broccoli, red peppers, onion and kale.
Slice the mushrooms.
Place the coconut in a large skillet, place over medium-high heat.
Add the onions and cook for about 1 minute.
Add the rest of the vegetables. Cook for 2 more minutes. Stir frequently.
Add the ground beef and the spices. Cook for 2 minutes more.
Reduce the heat to medium.
Cover the skillet and let it cook until the beef turns brown. This usually takes about 5-10 minutes.
Serve. Makes 3 servings.

Nutritional Value (per serving):


Calories: 307
Fat: 18 g
Carbs: 7 g
Protein: 29 g

 

  • Buttery Deviled Eggs

12 large eggs, hard-boiled and peeled
White onion, finely minced, ¼ cup
Black pepper, 1teaspoon
Salt, 1teaspoon
Butter, melted, 2 tablespoons
Mayonnaise, ½ cup
Yellow mustard, ½ teaspoon
Cut the eggs in half, lengthwise.
Arrange the white shells on a separate plate.
Remove the yolks and put them in a separate bowl.
Finely crumble the yolks with a fork.
Add the rest of the ingredients and mix well. Season according to preferred taste.

Fill the egg white shells with the yolk mixture.
Cover. Refrigerate the eggs until ready to eat.
Makes 24 deviled eggs.

Nutritional Value (for 1 deviled egg):


Calories: 81
Fat: 7 g
Protein: 3 g
Carbs: 0.5 g

  • Ginger Beef

2 4oz-sirloin steaks, cut in strips
Olive oil, 1 tablespoon
1 small onion, diced
1 clove garlic, crushed
2 tomatoes, diced
1 teaspoon ground ginger
4 tablespoons apple cider vinegar
Salt and pepper to taste
Put oil in a large skillet over medium-high heat. Place and brown the steaks.
Add the garlic, onion, and tomatoes.
In a separate bowl, mix the salt, ginger, and pepper with the vinegar. Add this mixture to the skillet. Stir to mix thoroughly.
Cover the skillet. Reduce the heat to low.
Simmer until the liquids evaporate completely.
Serve.

Nutritional Value:


Calories: 208
Proteins: 31g
Fat: 8g
Carbohydrates: 3g

  • Meatloaf

1 pound Italian sausage
2 pounds 85% ground beef
½ cup dry grated Parmesan cheese
½ cup almond flour
2 Tablespoons butter
5 garlic cloves, minced
8 ounces chopped white onion (measure by weight)
1 cup chopped green pepper
1 tablespoon thyme leaves
1 tablespoon fresh basil leaves, chopped fine
¼ cup minced fresh parsley leaves
½ teaspoon ground black pepper
1 teaspoon salt
2 large eggs
2 teaspoons Dijon mustard
2 T low carb barbecue sauce
¼ cup heavy cream
½ teaspoon unflavored gelatin

Preheat the oven to 350 degrees.
Grease a 10 x 15 baking dish with spraying butter.
Whisk almond flour and Parmesan cheese together in a bowl. Set aside.
Heat a medium-sized skillet over medium heat. Add butter, garlic, onion and pepper. Sauté about 8 minutes or until softened.
Set aside to cool. Place in a food processor and mince the vegetables to fine consistency.
Whisk eggs with spices, pepper, salt, BBQ sauce, mustard and cream in a separate small bowl. Sprinkle the gelatin over this
mixture. Let this mixture stand for 5 minutes. Add the minced onion mixture. Mix well and set aside.
Mix the sausage and beef together thoroughly. Do not mix for more than 5 minutes. This will make the meat tougher.
Add the egg mixture. Mix well.
Add the almond flour mixture.
Mix until all ingredients are evenly distributed and the mixture is no longer sticky. Add more shredded Parmesan if the mixture is still sticky.
Place in the baking dish and form it into a loaf. Leave an inch of room on all sides.
Bake loaf until browned and the internal temperature of the meatloaf reaches 160 degrees. This may take about 1 hour. Cool
before slicing the meatloaf and serve.
Makes 12 servings.

Nutritional Value (for each 5-ounce serving):


Calories: 409
Fat: 33 g
Protein: 23 g
Carb: 5 g
Fiber: 1 g
Net carbs: 4g

Variations:

1- Place 8 slices of cooked bacon in food processor and mince. Mix with the onion mixture, then to the egg mixture.
Bake.

Nutritional Value:

Calories: 485, Fat: 36g, Protein: 24g, Carb: 5g, Fiber: 1g , Net carb: 4g
2- Add 2 cups of shredded cheddar cheese to the meat mixture. Bake.

Nutritional Value:

Calories: 485, Fat: 39g, Protein: 28g, Carb: 6g, Fiber: 1g, Net carb: 5g

 

  • Baked Herb Salmon

2 pounds salmon fillets, cut in ½-pound pieces
1/2 cup tamari soy sauce
4 ounces sesame oil
1/2 teaspoon ground ginger
1 teaspoon minced garlic
1/2 teaspoon basil
1 teaspoon oregano leaves
1/2 teaspoon rosemary
1/4 teaspoon tarragon
1/4 teaspoon thyme
4 ounces butter
1/2 cup chopped green onions
1/2 cup chopped fresh mushrooms

Mix together the spices, tamari sauce and sesame oil.
Place the salmon into the ziploc bag. Pour in the sauce mixture.
Marinade for 1-4 hours in the fridge with the skin side up.
Preheat oven to 350˚F.
Line a baking pan with foil.
Place the fillets in a single layer in the pan. Pour the marinade over.
Bake the fillets, about 10-15 minutes.
Melt the butter in a skillet over medium heat.
Add the vegetables and toss to coat vegetables.
Remove the salmon from the oven. Pour the butter mixture over the salmon fillets. Cover each fillet with the mixture.
Bake at 350˚F for 10 minutes more. Serve immediately.
Nutritional Value (for 8 ounce serving):


Calories: 353
Fat: 23g
Protein: 32g
Carb: 2g
Fiber: 1g
Net carb: 1g

  • Pan-grilled chicken rosemary

6 ounces of chicken, with skin on
1 tablespoon butter
1 tablespoon rosemary
Salt, to taste
Mix crushed rosemary and salt. Rub it over the chicken. Heat a pan grill over medium heat and add butter. Cook the chicken, skin side first.

Nutritional Value:


Calories: 480
Carbohydrates: 0g
Proteins: 35g
Fats: 43g

  • Baked Salmon

2 (6 ounce) salmon fillets
6 tablespoons light olive oil
2 cloves garlic, minced
1 teaspoon dried basil
1 teaspoon ground black pepper
1 teaspoon salt
1 tablespoon lemon juice
1 tablespoon fresh parsley, chopped
Prepare the marinade: Mix the light olive oil, parsley, basil, garlic, lemon juice, salt, and pepper.
Place the salmon fillets in a baking dish. Cover with the marinade.
Marinate about 1 hour in the refrigerator. Occasionally turn the fillets over.
Preheat oven to 375˚F.
Cover the fillets in aluminum foil with the marinade and seal. Place sealed salmon in the baking dish.
Bake for 35 to 45 minutes.

Nutritional Value (for 6 ounce serving):


Calories: 436
Fat: 30g
Protein: 37g
Carb: 2g
Fiber: 1g
Net carbs: 1g

 

  • Zucchini Soup

Zucchini, 2 medium chopped in small cubes
Onion, 1 medium
Chicken stock, 1 liter
Olive oil, 2 tbsp
Fresh dill, 1/2 cup finely chopped
Chili pepper, 1 small
Salt and pepper to taste
Heat the olive oil. Saute onion and pepper.
Add the chicken stock. Add the salt and pepper to taste. Simmer for 10 minutes.
Add the zucchini. Continue simmering until the zucchini is tender.
Remove from heat. Add the dill.

Nutritional Value: < 10g net carbs

  • Green Leafy Soup

Mix of orache, lovage, parsley and sorrel leaves, 200g
Beef stock, 1 liter
Egg yolk,
1 Créme fraîche, 100ml
Wash the leaves. Chop them in long strings until they look like large noodles.
Boil the beef stock. Add the leaves. Simmer for a minute or two.
Cool the broth for about 5 minutes.
Get about 2-3 ladles of the hot broth. Let it cool for another minute.
Mix the yolk and the créme fraîche in a cup.
Slowly add the yolk and créme fraîche mixture into the separated broth, whisk carefully and continuously to avoid coagulating the yolk.
Pour this mixture into the main pot of broth and the leaves. Mix well and serve immediately.
Nutritional Value:

 

Fat: 16.5g
Protein: 7.75g
Carbs: 7g
Fiber: 1.75g
Net Carbs: 5.25g
Kcal: 20

  • Egg salad

12 large eggs, hard-boiled and peeled
White onion, finely minced, 1/3 cup
Salt, 1teaspoon
Black pepper, 1teaspoon
Mayonnaise, ½ cup
Butter, melted, 2 tablespoons
Ground mustard, ½ teaspoon
Slice the eggs uniformly into ¼ inch pieces.
Add all the other ingredients into the egg and mix well.
Refrigerate until ready to serve.
Makes about 3 cups

Nutritional Value (for 2 ounce serving):


Calories: 163
Fat: 14 g
Protein: 6 g
Carbs: 2 g
Fiber: 1 g
Net carb: 1g

 

  • Gorgonzola Eggs

Eggs, 6 pieces, hard boiled and peeled
Gorgonzola cheese, 50g
Créme fraîche, 100ml
Mustard, hot, 1 tbsp
Cilantro leaves, fresh
Cayenne pepper
Cut the eggs lengthwise and remove the yolk.
Mix the yolk with the rest of the ingredients in a small bowl.
Spoon this yolk mixture back to the egg white halves. Chill for at least 2 hours before serving.
Nutritional Value:


Fat: 27
Protein: 15g
Carbs: 2g
Fiber: 0.25g
Net Carbs: 1.75g
Kcal: 313

  • Vanilla Ricotta Cheese

Ricotta cheese (2% fat), 200g
Créme fraîche, 1 tablespoon
Vanilla flavoring, 1 sachet
Mix everything.

Nutritional Value:


Fat: 18g
Protein: 8g
Carbs: 3g
Fiber: –
Net Carbs: 3g
Kcal: 290

 

  • Crusty fried cheddar snack

Cheddar, 2 slices, 50 grams each
Almond flour, 1 teaspoon
Egg, whole, 1
Flaxseed, ground, 1 teaspoon
Hemp nuts, 1 teaspoon
Olive oil, 1 tablespoon
Salt and pepper to taste
Heat a frying pan over medium heat. Add a tablespoon of olive oil.
Whisk the egg and add the salt and pepper.
Mix the ground flaxseed, hemp nuts and almond flour.
Coat the cheddar slices. Start with the egg mix, then with the dry.
Fry for 3 minutes on each side. Serve hot.

Nutritional Value:


Fat: 48g
Protein: 35g
Carbs: 5g
Fiber: 2g
Net carbs: 3g
Kcal: 588

  • Creamy Chocolate

Protein powder, 25g (1 scoop)
Dark cocoa powder, unsweetened, 1 tsp (5g)
Cream 35% fat, 100ml
Sesame oil, 1 tablespoon
Liquid sweetener, 5 drops
Psyllium husk, 1 teaspoon
Mix the protein powder, the psyllium husk and the cocoa to300ml water. Shake very well.
Add the sweetener and the sesame oil. Shake well.
Add the cream and mix but not shake to avoid foaming.
Drink within 30 minutes.

Nutritional Value:


Fat: 52g
Protein: 23g
Carbs: 11g
Fiber: 5g
Net carbs: 6g
Kcal: 591

 

  • Herbal teas

Steep a tablespoon of dried tea leaves or the leaves of any preferred herbs in a cup of boiling water. Strain and drink.

  • Raspberry Protein Smoothie

Raspberries, fresh, 77g
Almond milk (1 cup)
Natural peanut butter (24g)
Cinnamon (¼teaspoon)
Ginger (¼teaspoon)

Mix all together in a blender. Serve.

Nutritional Value:


77 g frozen raspberries 49 kcal 0 fat 11 g carbs 1 g protein
True almond milk 1 cup: 29 kcal 2g fat 1g carb 1g protein
Peanut butter: 24g 150 kcal 12g fat 5g carbs 6g protein

  • Espresso Smoothie

1 shot espresso
1 scoop vanilla protein powder
5 ice cubes
¼ cup Greek yogurt

Pinch cinnamon
Pinch Stevia
Mix everything in a blender.

Nutritional Value:


Calories: 169
Protein: 35g
Carbohydrates: 3g
Fat: 1g

 

  • Coconut Coffee Mix

Black coffee, unsweetened, 1/2 cup
Coconut flakes, unsweetened, 2 heaped tablespoons
Coconut oil, 1 tablespoon
Flaxseed, ground, 2 heaped tablespoons
Liquid sweetener to taste
Mix the flaxseed and the coconut flakes well.
Add the coconut oil. Pour the hot coffee over the mix and stir.
Add the liquid sweetener about 3-4 drops to reduce the bitterness of the coffee.
Nutritional Value:


Fat: 27g
Protein:4g
Carbs:7g
Fiber:5g
Net carbs:2g
kcal:277

  • Mixed Drinks

          1- Margarita

1.5 ounces of tequila
1/4 teaspoon of orange extract
2 ounces lime juice
1/4 cup prepared lemon lime Crystal Light
Crushed ice
Put all ingredients in a blender. Mix until slushy. Serve with lime wedges.
Carb: 2g

          2- Apple Martini

Apple slice
2 ounces plain vodka
2 ounces of apple flavored vodka
1 teaspoon of low carb sugar syrup
Take the apple slice and finely dice. Place it in a cocktail shaker.
Add the sugar syrup. Add both types of vodka and ice.
Shake well. Strain into a martini glass.
Carbs: 2g

         3- Blueberry Martini

2 ounces plain vodka
2 ounces of blueberry flavored vodka
6-7 good sized fresh blueberries
1 teaspoon of low carb sugar syrup
Place the blueberries and sugar syrup in a cocktail shaker. Mash them together. Pour both types of vodka and add ice into
the mix. Shake well. Strain into a martini glass.
Carbs: 2g
        4-Mojito

2.5 ounces light rum
7-8 Mint leaves
1 tablespoon of low carb sugar syrup
1 lime
Take the mint leaves and finely chop. Mix with low carb sugar syrup.
Cut the lime in half, remove the seeds and squeeze the juice into a glass.
Add the rum, ice and club soda to taste. Stir.
Carbs: 4g

        5- Pina Colada

3 ounces of rum
2 cups crushed ice
2/3 cup sugar-free coconut milk or cream
1/2 cup sugar-free pineapple syrup
Add ingredients to blender and mix until slushy.
Makes two drinks.
Carbs (per serving): 5g

 

Important Keto Diet Reminders

  • The first week is the adjustment week. Expect discomforts and side effects to be worse during this time. Beyond the adjustment period, the negative effects should gradually ease.
  • Meal preparations may be difficult at first. Create a routine to simplify and speed things up.
  • Hunger pains increase the discomfort during the first few weeks of a keto diet. Drinking water with saccharine
    can help fight hunger pains. Eating more frequent but smaller meals throughout the day can also help.
  • Use smaller plates. This makes the food portions more than they actually are. it also helps to lessen feelings of
    deprivation due to the strict food restrictions.
  • Vegetables are best steamed to preserve the nutritional value.
  • Meal choices heavily restrict carbohydrates but there are still a wide variety of food items to choose from. Be creative.

FireShot-Capture-4-Royalty-Free-Ketogenic-Pictures_-https___www.istockphoto.com_photos_ketogenic-300x195 The Keto Diet Plan For beginners And How Does It Work [2018] FireShot-Capture-4-Royalty-Free-Ketogenic-Pictures_-https___www.istockphoto.com_photos_ketogenic-300x195 The Keto Diet Plan For beginners And How Does It Work [2018] FireShot-Capture-4-Royalty-Free-Ketogenic-Pictures_-https___www.istockphoto.com_photos_ketogenic-300x195 The Keto Diet Plan For beginners And How Does It Work [2018]

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