devilled-eggs-2

Classic & Tangy Deviled Eggs Only 0.3g Net Carb Per Serving-(Low Carb, Keto, Gluten free)

“I used to watch my grandmother make this dish when I was a little girl,” says Quick & Simple’s Family Recipe contest runner-up Pam Pinero of Oklahoma City. “It was a staple at many of our holiday celebrations.”

Image result for DEVILLED EGG

  • 6 eggs
  • 3 tbsp Real Mayo
  • 1 tsp Yellow Mustard
  • 1 tsp Red Wine Vinegar
  • Salt and Pepper to taste

 

Place 6 eggs in a pan with water – enough to cover them. Bring to boil over high heat. Reduce heat to simmering. Cook 15 minutes. Drain and add cold water to pan. Let stand 2 minutes, then peel.

Cut eggs in half an scoop out yolks. In a bowl mash yolks up, then add mayo, mustard, vinegar, salt and pepper. Mix well. Scoop yolk mix into pastry bag with large tip and squeeze yolks into egg cavity. If you don’t have a pastry bag you can just use a spoon to fill the egg whites. Sprinkle with paprika if desired. Cover and refridgerate.

Nutrition info: Per serving – 61 calories, 106 cholesterol, 55 mg sodium, 5.3 g fat, 0.3 carbs, 0 fiber, 3.1 protein.

SOURCE;http://healthylowcarbliving.com

diet-without-sugar

7-Day Sugar Detox Menu Plan and Lose 30 lbs-Weight Loss Program

At this point, it is a well-known fact that sugar is highly detrimental to the overall health. As a matter of fact, indulging in sweets like cakes or ingesting ‘hidden sugars’ in products like low-fat yogurt, can lead to energy crashes, wrinkles, and weight gain.

“If you can’t get going in the morning without a sugary coffee, need a treat to boost your energy in the afternoon and have tried and failed to cut down on eating carbs, then you could be a sugar addict.”

Image result for 7-Day Sugar Detox Menu Plan and Lose 30 lbs

Here are some of the major reasons why you should stay away from sugar at all costs. Check them out!

  • It provides ’empty calories’ with no nutritional value whatsoever
  • It increases the risk for diabetes
  • It depletes your body of minerals
  • It depletes you of energy
  • It contributes to heart problems
  • It may cause cancer
  • It may cause premature aging
  • It contributes to eczema
  • It may cause arthritis
  • It causes hypoglycemia
  • It weakens the eyesight
  • It contributes to ulcers
  • It contributes to adrenal fatigue
  • It suppresses the immune system
  • It may cause gallstones
  • It raises serotonin levels
  • It is highly addictive!

Sugar Detox Menu for 7 Days

DAY 1
  • Breakfast: Cheesy spinach baked eggs
  • Mid-morning snack: Tamari almonds
  • Lunch: Green salad and low-carb cheesy sweet pepper peppers
  • Dinner: Cucumber tomato feta salad with baked stuffed chicken & spinach
  • Snack: Low-fat ricotta cheese, ¼ cup part skim, a few drops vanilla stevia, and ¼ teaspoon vanilla extract
DAY 2
  • Breakfast: Sun-dried tomato feta frittata
  • Mid-morning snack: Tamari almonds
  • Lunch: Chicken& pepper peppers & spinach
  • Afternoon snack: Spinach dip with raw veggies
  • Dinner: Turkey lettuce cups, mushrooms, peppers, and sautéed spinach
  • Snack: A cheese stick
DAY 3
  • Breakfast: Peanut Butter Protein Smoothie
  • Mid-Morning Snack: Three hard boiled eggs, yolks removed
  • Lunch: Leftover Turkey Lettuce Cups along with mixed green salad with cucumber, sweet peppers, tomatoes, dressed with extra virgin olive oil AND vinegar
  • Afternoon Snack: Feta frittata
  • Dinner: Grilled chicken with fresh herbs with light vegetable soup
  • Snack: Dairy free sugar-free vanilla chia pudding
DAY 4
  • Breakfast: Sante Fe Frittata’s
  • Mid-Morning Snack: A cheese stick
  • Lunch: Grilled chicken made into cilantro chicken salad
  • Afternoon Snack: Sugar-free peanut butter on celery
  • Dinner: Crock Pot Chicken & Bean Stew and Mini Zucchini cheese bites
  • Snack: Half a cup low fat cottage cheese topped with cucumber slices
DAY 5
  • Breakfast: Sante Fe Frittata’s
  • Mid Morning Snack: Spicy Mediterranean feta dip with raw veggies
  • Lunch: Soup, Green salad with cucumber, tomatoes, sweet peppers, dressed with extra virgin olive oil and vinegar
  • Afternoon Snack: cucumber tomato feta salad
  • Dinner: Italian green bean salad with low carb cheesy bread Sticks
  • Snack: Dairy free sugar-free vanilla chia pudding
DAY 6
  • Breakfast: Crustless Egg Muffin
  • Mid Morning Snack: Half a cup cottage cheese or ricotta with ¼ teaspoon vanilla extract, vanilla stevia
  • Lunch: Cheesy bread sticks and green bean salad
  • Afternoon Snack: Raw veggies and spicy Mediterranean dip
  • Dinner: Zucchini noodles and garlic lemon chicken drumsticks
  • Snack: Three hard boiled eggs, yolks removed
DAY 7
  • Breakfast: Scrambled eggs with sauteed spinach and mushrooms
  • Mid Morning Snack: Half a cup cottage cheese
  • Lunch: Light vegetable soup and zucchini noodles
  • Afternoon Snack: Tamari Almonds
  • Dinner: Chicken drumsticks and leftover green bean salad
  • Snack: Dairy free sugar-free vanilla chia pudding

Sources:

http://bodyecology.com/articles/25_reasons_to_avoid_sugar.php

7-Day Sugar Detox Menu Plan and Lose 30 lbs

food_swap_06

LOW CARB HACKS – HOW TO MAKE HEALTHY LOW CARB SWAPS

If you are just starting out and switching to a lower carb way of eating, this awesome graphic showing easy low carb hacks needs to be printed out and stuck on your fridge or pantry door.

Image result for LOW CARB HACKS – HOW TO MAKE HEALTHY LOW CARB SWAPS

If you are new here, you need to read this post then take a look at the low carb starter kit to see what needs to be in your fridge and pantry to have the best possible success. I’m sure you will have some great suggestions and your own low carb hacks. I would love you to add them at the end of the post.

Pin this for easy reference. The best low carb hacks out there. Such a simple way to get started. #lowcarb #sugarfree | ditchthecarbs.com

LOW CARB HACKS – MEALS

  • Soda, fruit juice, energy drinks, flavoured milks – The choice is simple. Never have these again. They are incredibly high in sugars, flavourings and preservatives. They add very little nutrition, cause tooth decay, increase appetite and are part of the obesity and T2 diabetes epidemic. They are unnecessary to our diet and a complete waste of money. Go for water, maybe flavoured with a slice of lemon, orange, mint and cinnamon, or drink full fat milk (in limited quantities). If these changes are too hard, start by diluting the orange juice with water each time until your children (or you) gets used to the taste. It will then be an easier transition to stop having them altogether. Fruit juice and flavoured milks, contain just as much sugar as a coke. If you really want the taste of juice, have a glass of water then a piece of fruit which will contain the all the fibre, vitamins and minerals of whole fruit.
    Sugar In Oranje Juice | ditchthecarbs.com

 

 

Burgers and Fries – Most burger retailers these days will allow you to ask for a bunless/breadless burger. They will either wrap the burger and the fillings in lettuce leaves, or compensate by giving you extra salad in the box. Don’t choose fries anymore, swap them for a salad with an oily dressing instead. We rarely go to McDonalds, but if we did, I would choose a small burger (kids) meal, a diet coke or water, and swap the fries with a garden salad. I then open the burger and put the meat patty, sauces and cheese on top of the salad. Voila, the regular meal would have been 870 kCal, 133g carbs, my new meal is only 204kCal and 4g carbs!!!!! It just takes a bit of thinking, and it’s cheaper to buy a kids meal. When making burgers at home, use lettuce leaves, mushrooms or capsicum as a bun substitute. Or just have them with a side salad like my lamb and mint burger.

  • Bread/sandwiches/wraps – this is the hardest swap to get your head around because we are so used to the convenience of putting a filling between 2 pieces of bread, or in a wrap. Lunch can be salads packed with protein and good fats (for example, chicken and avocado, caesar salad, bacon, sun-dried tomato, cheese, olives), and leftovers are KING! Make extra portions for dinner, and save them for lunch. Choose meals which will also be great for lunch for the next few days, such as chicken tenderloins and bacon, and roast meat, Grain Free KFC, Paleo Scotch eggs, mini quiche, cream cheese stuffed meatballs, mini meatloaf….This really is the fastest way to have lunch prepared for a few days, and cheaper. Use lettuce leaves as a wrap, egg wraps, or even start by buying the thinnest bread you can find to cut down on the amount you eat.  Take a look at what my children eat in their lunch boxes to give you some ideas. There is 2 weeks of their lunch boxes. Click here for all the lunch recipe archives.
  • Snack foods – as your appetite changes, and you lose the cravings, your need for snack foods will lessen. Packaged snack foods such as pretzels, corn chips, microwave popcorn, are incredibly high in carbs, sugar, trans fats and preservatives. Start snacking on cheese cubes, pepperoni slices, olives, and my favourite, slices of cucumber instead of crackers then load them up with your favourite toppings like cheese, pate, sundried tomato.
  • Ice Cream – make some great low carb cheesecakes, no bake lemon cheesecakes, chocolate swirl baked cheesecake, or lime cheesecake.
  • Processed Meats – Eat only real meat that is cooked fresh. Eat cold roast meat. Only buy sausages which are more than 80% meat and have no wheat fillers. Buy the best bacon you can find, with the least amount of preservatives and sugar/honey. Eat leftovers, and make extra portions for each meal. Bake chicken drumsticks when you have the oven on.
  • Pasta – make vegetable pasta with carrots or zucchini using a spiralizer or a julienne cutter. Cut your carbs and double your nutrients by eating more vegetables this way. Win, win.
  • Sweets & Confectionery – Stop these because they are nothing but concentrated sugar with ZERO nutrition. Even if they say they are made with real fruit juice, they are just made with natural sugar, not processed sugar – it’s still sugar. It takes a while to develop the taste, but slowly introduce dark chocolate. Each time you buy it, buy a higher cacao %. Each square will have less sugar, more cacao, and taste slightly bitter which will encourage you to eat less and savour each square (ever noticed and entire block of chocolate can just magically disappear?). High sugar chocolate is so easy to overeat, then you crave more when your blood sugar crashes. Stop the sugar roller coaster. Eat chopped up nuts and dark chocolate instead of nutty M&M’s.
  • Cocktails – Don’t worry, you don’t have to completely give up alcohol, but make better choices and limit the number of drinks you have. Alcohol will always be metabolised before any sugar in your body, so alcohol will slow down weight loss and fat burning. Choose spirits with low sugar mixes such as diet drinks or carbonated water. Go for red wine or dry white wine. Do not drink dessert wines, sticky wines, beers or liqueurs. Drink in moderation from a health perspective, a carb perspective and a “gives me the munchies, stops all my willpower” perspective.

LOW CARB HACKS – BAKING

  • Flour – Find recipes which use ground almonds, desiccated coconut, ground linseed or coconut flour. If you want to adapt a favourite recipe, choose ones that have the smallest amount of flour, and they will generally be more successful than a recipe which is based predominantly on flour.
  • Breadcrumbs – Use ground almonds or ground linseed, then add seasoning, herbs and spices to flavour.
  • Margarine & Seed Oils – Margarines are vegetable oils which are hydrogenated, to turn a liquid oil into a spread. Vegetable oils are high in omega 6 fatty acids which are inflammatory. Go back to baking with butter (“I trust a cow more than a chemist”), olive oil, avocado oil and coconut oil. These are high in omega 3’s which are anti inflammatory, they contain nutrients and vitamins, instead of preservatives.
  • Frosting & Icing – A great alternative is a chocolate ganache (cream and chocolate) or a cream cheese frosting. There are new products coming on the market using stevia instead of cane sugar for icing sugar (confectioners sugar).

The ultimate low carb frosting - easy chocolate ganache. Can be used in SOOO many recipes. | ditchthecarbs.com

  • Sugar – the only sugar I keep in the house now are a few sugar sachets for friends who visit for a coffee. Which sugar substitute to use is such a personal choice. I use granulated stevia in all my recipes. It measures spoon for spoon, there are also liquid stevia preparations available. Find what works for you, and what taste you find acceptable. I use far less than is recommended because my taste for sugar has decreased so much. Others use honey, dried fruit, rice malt syrup or agave. I personally don’t use these because they are still digested and seen by your body as sugar. They will still raise your insulin, still make you have a sugar crash, and encourages some people to eat more, thinking they are good for them. The small amount of health benefit from say dried fruit or honey, is far outweighed by the damage sugar does to us. And please avoid agave syrup, it is 80-90% fructose, so is just a naturally occurring High Fructose Corn Syrup. But really, this is your own choice depending on your beliefs, how much weight you have to lose, how much you consume, and preference. I just tell you what I do.

LOW CARB HACKS – PANTRY & FRIDGE

  • Toast & Jam – The wheat and jam are a sugar hit you can do without in the morning. Try a smoothie with coconut cream, berries, greens, nut butters, and anything else you want to experiment with.
  • Rice – Try cauliflower rice. Grate the raw cauliflower in the food processor, then cook in coconut cream and add cashews and coriander. Less carbs, more nutrition. If this doesn’t appeal, eat less rice each time, and don’t go back for seconds. Eventually you won’t want to waste your carbs on rice which doesn’t offer much in the way of flavour or nutrition.
  • Fruit & Flavoured Yogurt – Take a look at a fruit yogurt, or a flavoured yogurt and you will see how high they are in sugar. These banana flavoured yogurt pots have 16g (FOUR teaspoons) of sugar in each pot, yet they still receive the Heart Foundation Tick!!! Try natural yogurt, that only has milk, milk products and cultures. Add some berries for flavour, or cinnamon. Sprinkle coconut or chocolate grain free granola on top.

Sugar In Yogurts | ditchthecarbs.com

Sugar In Yogurt | ditchthecarbs.com

  • Cereals – read my post on cereals and understand what is wrong with our modern food production. Grains are used for fattening livestock (when really they should be eating grass). Try scrambled eggs, leftovers, smoothies, bacon, yogurt, berries instead. Eat some protein and good fats to start you off for the day really well fed, rather than having a sugar crash at 10am then you reach for a cake or a biscuit, then you feel guilty so you skip lunch, then you crash again, reach for another biscuit to get an instant fix, then crash again while making dinner. Sounds familiar? Fill up on good fats and moderate protein. Feel fuller for longer.
  • Mashed Potatoes – Try mashed cauliflower instead, just don’t tell the children what it is. Flavour it with butter, or garlic. Put some grated cheese on top too. Again, less carbs, more nutrition. My children used to gag on cauliflower, not anymore.
  • Low Fat Products – start buying full fat products again. When fat is removed from products for either health claims or shelf life, it is replaced with cheaper sugar and sugar compounds. Take a look next time you are at the supermarket and compare the sugar/carbs of a low fat product with a regular product. For example, low fat cream cheese has 15% carbs, whereas cream cheese spreadable, has 4%. If you increase your fat intake but don’t continually cut the carbs, you will end up with a standard high fat high carb SAD diet (Standard American Diet).

source;ditchthecarbs.com

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Saturated Fat Gets Vindicated by Mainstream Media on Stunning Time Cover

For decades we’ve been told that saturated fat is bad for you, that it causes heart attacks/disease and that it makes you fat, but the latest research is proving this wrong.

I ran across a 2014 article from Time Magazine regarding saturated fat. You can read the entire article by clicking on the link at the bottom of this blog. I’m sharing quotes from and excerpts of it here.

=====Excerpt======

In a provocative cover story, Time said the 40-year demonization of saturated fat as the cause of obesity, diabetes, and heart disease was based on flawed data, citing a March 2014 Cambridge University study published in the Annals of Internal Medicine.

“It’s not saturated fat we should worry about,” said cardiologist Dr. Rajiv Chowdhury, lead author of the study. “It’s the high-carb or sugary diet that should be the focus of dietary guidelines.”

=====End of Excerpt======

=====Excerpt======

An international research collaboration led by the University of Cambridge analysed existing cohort studies and randomised trials on coronary risk and fatty acid intake. They showed that current evidence does not support guidelines which restrict the consumption of saturated fats in order to prevent heart disease.

For the meta-analysis, the researchers analysed data from 72 unique studies with over 600,000 participants from 18 nations. The investigators found that total saturated fatty acid, whether measured in the diet or in the bloodstream as a biomarker, was not associated with coronary disease risk in the observational studies.

within saturated fatty acid, the researchers found weak positive associations between circulating palmitic and stearic acids (found largely in palm oil and animal fats, respectively) and cardiovascular disease, whereas circulating margaric acid (a dairy fat) significantly reduced the risk of cardiovascular disease.

=====End of Excerpt======

Dr. Ravi Chowdhurty is the lead author of the study, and he states, “It’s not saturated fat we should worry about, it’s the high-carb or sugary diet that should be the focus of dietary guidelines.”

He along with a growing list of medical experts are “working to dispel the myth that saturated fat is the cause of obesity, diabetes, high cholesterol, and cardiovascular disease. A high-carb diet — particularly one high in sugar and refined carbs — is to blame for these illnesses.”

These conclusions were drawn after data from 72 published studies of more than 600,000 people from 18 countries was reviewed.

Cardiologist Aseem Malhotra has also stated that saturated fat is good for you. Dr. Malhotra states that “there’s no evidence that unprocessed saturated fat causes heart attacks, obesity or diabetes. If anything, he said consuming healthy fats (like those found in grass-fed meat, nuts, coconut oil, butter, olive oil, salmon and avocados) protect against these diseases.”

Investigative journalist Nina Teicholz, author of “The Big Fat Surprise” shares this view. She says “The true cause of heart disease and weight gain is a high-carb, sugar-rich diet. Eating too much refined carbs and not enough unprocessed fat is what has led to the tsunami of overweight, diabetic, sick Americans.

=====Excerpt======

According to obesity experts, a high-carb diet promotes disease and weight gain by causing pro-inflammatory spikes in blood glucose and blood insulin. By limiting those surges in blood sugar, we dramatically reduce inflammation, which is what fuels disease, they say.

Obesity expert Dr. Eric Westman said low-carb, high-fat eating plans like the ketogenic and Atkins diets not only spur rapid weight loss, but combat epilepsy, type 2 diabetes, and heart diseases.

Dr. Jeff Volek, author of The Art and Science of Low-Carbohydrate Living, told me the ketogenic diet can also improve mood and reduce inflammation. Volek said the LCHF ketogenic diet is beneficial both for elite endurance athletes and the average sedentary individual.

“There are very few people that a ketogenic diet could not help,” said Dr. Volek, who has followed the ketogenic diet for the past 20 years.

=====End of Excerpt======

As Dr. Westman says, “I tell my patients not to fear the fat, eat lots of fat. Fat makes you feel full. There’s no problem with fat. In fact, saturated fat — the fat that we’ve been taught not to eat — raises your good cholesterol best of all the foods you can eat.”

The more I’ve been reading and researching the LCHF/ketogenic way of eating, the more I’m realizing that what we’ve been told for the last 40-50 years is wrong, is not based on good science and is actually making us fatter and sicker and killing us.

I know I might sound like a fringe lunatic to some, but I urge you to also research the information that’s out there and find out for yourself.

Start with the people mentioned here and see where it takes you 🙂

Now I’m going back to my buttered hamburger topped with some cheese, sour cream and half an avocado on top of a bed of red and green spinach! Yum!

source;sparkpeople.com

Lasagna-Spaghetti-Squash-Recipe-550x550

KETO SPAGHETTI SQUASH SAUSAGE LASAGNA BOATS-DIET PROGRAM

Spaghetti Squash Lasagna Boats – everything you love about lasagna, chicken sausage, tomato sauce, ricotta, parmesan and mozzarella cheese only lower in carbs.

If you’re craving something decadent and delicious without overdoing the calories, you’ll love these delicious spaghetti squash boats filled with everything you love about lasagna – chicken sausage, tomato sauce, ricotta, parmesan and mozzarella cheese.

I even used whole milk mozzarella cheese because I wanted it to melt nice, I just used it in moderation. I’m reviving this from the archives because it’s a great, low carb, low calorie recipe for under 300 calories, 7 Smart Points if you’re on Weight Watchers, and it’s filling! It’s also gluten free and so delicious.

Spaghetti squash when cooked has a lot of liquid, so I find it helpful to place it in a colander over paper towels to help get red of the excess moisture and it works perfectly.

image: http://www.skinnytaste.com/wp-content/uploads/2015/12/spaghetti-squash-paper-towels-550×367.jpg

You can prep this ahead of time, then put it on the oven just before you’re ready to bake. If you happen to only find large spaghetti squash, you can place the mixture in a 9×9 baking dish instead of the shells. Enjoy!!

 

Spaghetti Squash Lasagna Boats – everything you love about lasagna, chicken sausage, tomato sauce, ricotta, parmesan and mozzarella cheese only lower in carbs.

Spaghetti Squash Sausage Lasagna Boats
Skinnytaste.com
Servings: 6 • Size: 1 boat • Points +: 8 pts • Smart Points: 7
Calories: 246 • Fat: 13 g • Protein: 17 g • Carb: 17 g • Fiber: 2 g • Sugar: 7 g
Sodium: 701 mg • Cholesterol: 71 mg

Ingredients:

  • 3 small to medium spaghetti squash (about 5 cups cooked)
  • salt and fresh pepper, to taste
  • 1/3 cup part skim ricotta cheese
  • 2 tbsp grated parmesan cheese
  • 1 tbsp chopped parsley (or basil)
  • 3/4 cup whole milk shredded mozzarella cheese

For the sauce:

  • 1 tsp olive oil
  • 1/2 onion, finely chopped
  • 3 cloves garlic, minced
  • 14 oz Italian chicken sausage
  • 14 oz (1/2 can) crushed tomatoes (I prefer Tuttorosso)
  • salt and fresh pepper, to taste
  • 2 tbsp chopped basil
  • 1 bay leaf

Directions:

Preheat oven to 400ºF. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season lightly with salt and black pepper; bake about 1 hour, or longer if needed on a baking sheet, cut side down. 
If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft.

 

In a small bowl combine the ricotta cheese, 2 tbsp parmesan cheese and parsley.

In a large deep sauté pan, heat oil and add onions and garlic; sauté on medium-low for about 3 to 4 minutes, until soft. Add the sausage and cook, breaking up into smaller pieces until browned and cooked through. When cooked, add the crushed tomatoes and adjust salt and pepper to taste. Add the bay leaf and cover, reducing heat to low. Simmer 20 to 30 minutes, then add in fresh basil at the very end.

When spaghetti squash is cooked, let it cool for about 10 minutes keeping the oven on. If you microwaved this, preheat the oven to 400°F.

 

Spaghetti Squash Lasagna Boats – everything you love about lasagna, chicken sausage, tomato sauce, ricotta, parmesan and mozzarella cheese only lower in carbs.

When the spaghetti squash is cool enough to handle, use a fork to remove flesh, which will come out in spaghetti looking strands reserving the shells. Drain the squash on a paper towel to soak up any excess liquid, then toss with half of the sauce. Place the spaghetti squash back into the 6 shells and place on a baking sheet.

Top each with remaining sauce, 1 tbsp ricotta cheese mixture, and 2 tbsp mozzarella cheese.

image: http://www.skinnytaste.com/wp-content/uploads/2015/12/Lasagna-Spaghetti-Squash-Recipe-550×550.jpg

Bake in the oven for 20 – 30 minutes or until everything is hot and the cheese is melted.
source;skinnytaste.com

wholesomeyum_easy-strawberry-tart-paleo-low-carb-1

5-Ingredient Easy Strawberry Tart (Paleo,Keto, Low Carb)

Easy Strawberry Tart (Paleo, Low Carb) - This easy strawberry tart recipe has only 5 ingredients! Made with fresh strawberries, it's also paleo, sugar-free, gluten-free, and low carb.

This easy strawberry tart recipe has only 5 ingredients! Made with fresh strawberries, it’s also paleo, sugar-free, gluten-free, and low carb.

Like I promised last week, today I bring you another strawberry recipe. It’s an easy strawberry tart, made with just 5 inredients!

My strawberry kick started with last week’s strawberry spinach salad with poppy seed dressing, which turned out to be a huge hit. I loved it, my husband loved it, even my one year old daughter loved it! It’s pretty much the best feeling ever when I see Isabella eating home cooked meals that I prepared, even better when it’s a salad. That has to be my Russian genes kicking in, telling me to be happy when my child eats something healthy. Ha. Nothing wrong with that as long as I’m not forcing her, right?

Easy Strawberry Tart (Paleo, Low Carb) - This easy strawberry tart recipe has only 5 ingredients! Made with fresh strawberries, it's also paleo, sugar-free, gluten-free, and low carb.

I very rarely give my daughter sweets, even sugar-free sweets, because I want to encourage her to eat fresh and real food. But occasionally there are exceptions. This sugar-free easy strawberry tart turned out to be one of those.

Five-ingredient recipes always make me smile. Even better when they are healthy like this one. It’s paleo, sugar-free, gluten-free, low carb, and even vegan. The only carbs come from the strawberries. It does need to be refrigerated to firm up, but otherwise it comes together in no time at all – just a few minutes of prep and 15 minutes in the oven. The sweetness comes from fresh strawberries and natural erythritol. No preservatives, no dairy, no gluten, and no sugar.

Easy Strawberry Tart (Paleo, Low Carb) - This easy strawberry tart recipe has only 5 ingredients! Made with fresh strawberries, it's also paleo, sugar-free, gluten-free, and low carb.

What else is great about this easy strawberry tart? It makes the perfect easy dessert for get-togethers. My husband and I recently reconnected with his cousin and her husband, and we had the best time a couple weekends ago when I brought this over to their house. I’m pretty sure that the next time I eat this tart, I will be reminded of sitting out on the patio with them, drinking cognac, and talking late into the night.

Whether you make this low carb strawberry tart for a late night gathering or a daytime brunch, I hope it locks in some special memories for you. Hello, Mother’s Day

5-INGREDIENT STRAWBERRY TART (PALEO, LOW CARB)
This easy strawberry tart recipe has only 5 ingredients! Made with fresh strawberries, it’s also paleo, sugar-free, gluten-free, and low carb.
SERVINGS PREP TIME COOK TIME
slices 15 minutes 15 minutes
INGREDIENTS
Crust
Filling
  • 3 lb Strawberries (2 1/2 lb halved and 1/2 lb sliced)
  • 1/2 cup Erythritol (or any granular sweetener of choice)
  • 1/2 tsp Xanthan gum *optional, can omit for paleo
INSTRUCTIONS
  1. Preheat the oven to 350 degrees F. Line the bottom of a 9″ springform cake pan with parchment paper. (If you don’t have one, you can use a regular cake pan, but grease it well.
  2. To make the crust, stir the almond flour and erythritol together in a large bowl. Stir together the melted coconut oil and vanilla extract, then stir into the almond flour mixture to make a very crumbly dough.
  3. Press the dough into the bottom of the lined pan, and about an inch up the sides. Bake for about 13-17 minutes, until set and golden on the edges.
  4. Let the crust cool for at least 15 minutes.
  5. Meanwhile, make the filling. Combine the halved strawberries (2 1/2 pounds) and all of the erythritol from the Filling section in a saucepan. Bring to a gentle boil, then simmer over medium heat for about 10 minutes, stirring occasionally, until the strawberries are very soft and somewhat mushy (they will release a lot of liquid).
  6. Drain the extra liquid through a fine mesh sieve, pressing down on the strawberries to drain as much as possible. You should get well over a cup of liquid out. (If you want to reserve the liquid for another use, do this over a bowl.)
  7. Puree the filling (without extra liquid) in a blender or food processor. Taste and add additional erythritol if more sweetness is needed. (The amount will vary because some of the original sweetener will have drained when draining the liquid, and also depends on how sweet your strawberries are. I added 1/3 cup additional erythritol at this point.)
  8. If using xanthan gum, sprinkle it on top of the filling and quickly puree again. Let sit for a couple of minutes to thicken.
  9. Pour the filling mixture into the crust. Arrange the remaining sliced strawberries (1/2 pound) in a single layer on top. Cool completely, then refrigerate for at least an hour, until set, before slicing.
NOTES
Nutrition Facts
Amount Per Serving
Calories 171Calories from Fat 126
% Daily Value*
Total Fat 14g22%
Total Carbohydrates 10g3%
Dietary Fiber 4g16%
Sugars 5g
Protein 4g8%
Vitamin C84%
Calcium4%
Iron7%
* Percent Daily Values are based on a 2000 calorie diet.

Net carbs per serving: 6g

*Xanthan gum will make the filling more firm. You don’t have to use it – I didn’t for my pictures and you can see the filling spills a little bit, but it still tastes great!

source;wholesomeyum.com

TORTILLAS-3

Low Carb Keto Tortillas With Coconut Flour (3 Ingredients) Only 2g Net Carb

Low Carb Paleo Tortillas with Coconut Flour (3 Ingredients) - This easy, paleo, low carb tortillas recipe with coconut flour requires just 3 ingredients! These gluten-free wraps are also healthy, keto & vegetarian.

 

This easy, paleo, low carb tortillas recipe with coconut flour requires just 3 ingredients! These gluten-free wraps are also healthy, keto & vegetarian

I’ve been wanting to experiment with paleo tortillas and low carb tortillas for quite some time, ideally checking both boxes. I love salads and leftovers for lunch, but sometimes I miss the convenience of having a sandwich or wrap.

I had always assumed that paleo wraps would have to be either fragile, relatively high in carbs, or just complicated to make. None of these options sounded great. I figured that I was bound to come up with a better alternative, though I did expect to go through half a dozen trials before getting it right. I took the idea of coconut flour tortillas and ran with it.

Low Carb Paleo Tortillas with Coconut Flour (3 Ingredients) - This easy, paleo, low carb tortillas recipe with coconut flour requires just 3 ingredients! These gluten-free wraps are also healthy, keto & vegetarian.

The other day an idea struck me to combine coconut flour and eggs, thin out the batter with almond milk, and try frying up some low carb tortillas with the resulting batter. To be honest, I didn’t expect my idea to work. I mean, it’s only three ingredients, and palatable bread replacements tend to be a struggle.

Certainly my first attempt would probably fall apart or taste dry, and I would have to add additional ingredients to compensate. I was wrong. The result was amazing, if I do say so myself. I truly couldn’t believe how well these paleo tortillas turned out.

I’m so happy with how sturdy these low carb tortillas are. You can fold them or roll them up, and they won’t rip or fall apart, so they are perfect for wraps of of all kinds. They store well in the fridge, so I make a batch of them almost every Sunday now and use them up for lunch throughout the week.

I added a bit of sea salt to the batter for flavor, but that part is optional. You could also customize them with your own herbs and seasonings to your liking. I think Italian seasoning would make a wonderful addition if you’re going for savory.

Tips & Tricks: How To Make Low Carb Paleo Tortillas

Based on feedback from readers, I thought it would be useful to include some tricks for making these coconut flour tortillas. Although they only have three simple ingredients, getting the ratios to work together correctly does require adjustments sometimes. Without gluten to bind them together, paleo tortillas and low carb tortillas do require a little practice, but it’s well worth it.

The most important thing to watch for is the right consistency of the coconut flour batter prior to frying. It should be liquid and easy to pour, but not as thin as water. Don’t forget to let the batter sit for a couple of minutes after mixing, to account for the thickening process that is natural for coconut flour. Only then can you judge the consistency. One aspect to keep in mind is that different brands of coconut flour vary, so that will affect the exact amounts needed when adding the other ingredients. (I love this one!)

The batter should be runny for the low carb tortillas to turn out. If the batter is too thick, add additional eggs and almond milk in equal proportions to thin out the batter. Equal proportions are critical here. The tortillas will taste too egg-y if you add only eggs, but they won’t hold together if you add only milk. If it’s too thick overall, you’ll end up with pancakes or even something resembling scrambled eggs. As long as you thin it out properly, you won’t have any problems.

The second part of the recipe is the frying process, and I have some pointers here as well.  Stove temperatures vary, so you may need to adjust yours accordingly.  I have a gas stove that gets quite hot, so medium or even medium-low heat works well. However, if you have an electric stove, or if you don’t see the tortillas darkening on the side touching the pan after 60-90 seconds, you may need to increase the temperature.

They should develop darker spots as shown in the pictures. If you are seeing only a light golden color, like a pancake, you need to increase the temperature and try again with the next one. Finally, don’t forget to re-oil the pan with each new tortilla, and even then, a non-stick pan works best. I like to use a ceramic coated pan to avoid Teflon, but either one will work.

Hopefully these suggestions are helpful. I’d love to hear how you’re using these low carb & paleo tortillas. Let me know in the comments below!

LOW CARB PALEO TORTILLAS WITH COCONUT FLOUR (3 INGREDIENTS)
This easy, paleo, low carb tortillas recipe with coconut flour requires just 3 ingredients! These gluten-free wraps are also healthy, keto & vegetarian.
SERVINGS PREP TIME COOK TIME
tortillas 5 minutes 10 minutes
INGREDIENTS
INSTRUCTIONS
  1. In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute or two to account for the natural thickening caused by coconut flour. The batter should be very runny right before cooking – it should pour easily (add more almond milk and eggs in equal proportions if needed to achieve this).
  2. Heat a small skillet over medium heat and grease lightly (use oil of choice or an oil mister). Pour 1/4 cup of batter onto the skillet and immediately tilt in different directions to evenly distribute. Cook, covered, until the edges are golden and curl inward when you lift the lid (about 2 minutes). Flip over, cover again, and cook until browned on the other side (2 more minutes). Repeat until the batter is used up.
NOTES
Nutrition Facts
Amount Per Serving
Calories 63Calories from Fat 36
% Daily Value*
Total Fat 4g6%
Total Carbohydrates 6g2%
Dietary Fiber 4g16%
Sugars 2g
Protein 5g10%
Vitamin A4%
Calcium7%
Iron4%
* Percent Daily Values are based on a 2000 calorie diet.

Net carbs per tortilla: 2g

*Please see additional preparation tips in the post above.

source;wholesomeyum.com

Crispy-Low-Carb-and-Dairy-free-crackers

ALL TIME BEST KETO CRISP BREAD (DAIRY-FREE)

There are those rainy summer days when I don’t want to leave the house but get warm and cozy inside. Maybe I heat the oven and bake some of my all-time favorite munchies for comfort. This superb crisp bread is one of my all-time favorite munchies. Crunchy, tasty and crispy, without gluten and as healthful as possible, it might become one of your all-time favorite munchies as well.

Munch this crunchy crisp bread just like that, or with butter and cheese. For real comfort, top it with sugar-free strawberry or raspberry jam. My favorite way to eat this bread, in addition to load a slice with butter and cheese, is to crumble it over my breakfast yogurt — it’s just like granola, but not sweet, though.

 

 

 

Crisp Bread (Dairy-Free)

2 cups = 480 ml organic sunflower seeds
1/3 cup = 80 ml organic flax seeds
1 teaspoon unrefined sea salt
4 extra large organic eggs
4 tablespoons organic extra virgin olive oil

 

Directions

  1. Preheat the oven to 300 °F (150 °C).
  2. Combine the sunflower seeds, flax seeds and salt in a food processor. Process until the mixture resembles coarse meal. Most of the flax seeds can be whole, though.
  3. Remove the blade or transfer the mixture to another bowl. Add the eggs and the oil and mix with spoon until well mixed.
  4. Line two baking sheets with parchment paper.
  5. Divide the batter in half.
  6. Place one half on a baking sheet. Spread the batter evenly with spoon so that it is approximately 0.2 inches (0.5 cm) thick. Repeat with the other half.
  7. Bake one baking sheet at a time, for approximately 30 minutes, or until crunchy and golden brown. Don’t let get too dark.
  8. Let cool and break into pieces.

 

 

Nutrition information Protein Fat Net carbs kcal
In total: 104.0 g 242.9 g 7.5 g 2632 kcal

 

 

 

Gluten-Free, Dairy-Free Crisp Bread | Low-Carb, So Simple!

 

 

TIPS FOR MAKING THIS CRISP BREAD

This is very simple and easy bread to make after taking care of a couple of things: the ideal coarseness of the seed mixture and the ideal thickness of the batter on the baking sheet.

The finer the texture of the ground seed mixture, the better the bread holds together. Really finely ground seed mixture doesn’t produce crunchy bread, though. The bread will be rather leathery if the texture is too smooth. On the other hand, too coarse seed mixture will produce bread which is crunchy, but which is also crumbly.

The thickness of the bread affects also how well the bread holds together. The thicker the bread, the better it holds together and the bigger pieces you can break from the bread. Very thin bread is crumbly. On the other hand, too thick bread is not nice to eat, so you might want to make bread which is something in between. For me 0.2 inches (0.5 cm) has been the ideal thickness.

I use a substantial amount of salt because I prefer my bread rather salty. If you don’t like salty bread, please feel free to reduce the amount of salt.

This recipe makes two baking sheets of bread. If you don’t want that much, or if you just want to try out if this bread is your cup of tea, you can halve the amounts of ingredients.
So, let’s get started. Seeds and salt placed in a food processor.

Gluten-Free, Dairy-Free Crisp Bread; Seeds and Salt | Low-Carb, So Simple!

 

Then processed until the mixture resembles coarse meal.

Gluten-Free, Dairy-Free Crisp Bread; Processed Seed Mixture | Low-Carb, So Simple!

 

The blade removed; eggs and oil added.

Gluten-Free, Dairy-Free Crisp Bread; Eggs and Oil Added | Low-Carb, So Simple!

 

Then just some mixing with a spoon so that everything is well mixed.

Gluten-Free, Dairy-Free Crisp Bread; Mixing the Batter with Spoon | Low-Carb, So Simple!

 

Batter divided in two parts, each part placed on baking sheet lined with parchment paper.

Gluten-Free, Dairy-Free Crisp Bread; Spreading the Batter with Spoon | Low-Carb, So Simple!

 

Then spreading the batter with spoon…

Gluten-Free, Dairy-Free Crisp Bread; Spreading the Batter with Spoon | Low-Carb, So Simple!

 

…until it’s flat and even, approximately 0.2 inches (0.5 cm) thick.

Gluten-Free, Dairy-Free Crisp Bread; Spreading the Batter with Spoon | Low-Carb, So Simple!

 

 

MY CRISP BREAD EXPERIMENTS

Actually, this crisp bread has almost nothing to do with that crisp bread we eat here in Finland and in other Nordic countries. The traditional crisp bread is made from rye flour, salt and water. My version doesn’t have any of those — except salt. But since my version is crispy and it’s bread, I call it crisp bread.

I started developing this bread when my toddler was begging for some crisp bread — obviously because my dad was eating that traditional Finnish crisp bread. Since me and my toddler eat completely gluten-free food, the traditional crisp bread was out of question. And because they don’t sell any healthy gluten-free crisp bread here, I had to develop my own, simple and healthy version.

In this final recipe I have heavily simplified a version which I found from a Finnish low-carb forum. There is almost nothing left from the original version. I’ve tried different ratios of seeds, oil and eggs and this one is the best in my opinion. And the simplest. My family likes it as well, also my dad who loves to eat traditional crisp bread — he immediately fell in love with this one. Lucky me.

But when I first started thinking of crisp bread, I had to choose which nuts or seeds to use. I thought my favorite seeds. Something low-carb and not very strong tasting. Sunflower seeds would be the best option. Somehow I was also thinking of flax seeds — a great addition to otherwise plain sunflower seeds.

Then just salt for better flavor and a couple of tablespoons oil for richer flavor and texture. From three different fats I use, butter, coconut oil and olive oil, the latter was a natural choice for this crisp bread.

In my first experiments I used too few eggs. The bread was hard and it was blistering in the oven. Actually, what was even worse was that the batter was really hard to spread on the baking sheet. The batter was too runny to roll out and too stiff to spread with spoon. That was also a problem I wanted to solve.

Next I added more oil, hoping that the batter is easier to spread. It wasn’t, but the bread tasted delicious! I doubled the amount of eggs to see if that affects the spreadability. It did. The consistency of the batter was just right to get it nicely and evenly on the baking sheet. Even better, the bread didn’t blister in the oven and the texture was crunchy. The bread was almost melting in my mouth.

 

 

Gluten-Free, Dairy-Free Crisp Bread; Bread and Butter | Low-Carb, So Simple!

 

 

TIPS FOR VARIATION

The combination of sunflower seeds and flax seeds is my favorite for this crisp bread. However, feel free to use your favorite seeds. Please remember though, that flax seeds make the batter thicker. For example chia seeds work in a similar way. I tried this bread also with chia seeds instead of flax seeds, and the result was great.

You can replace part of the sunflower seeds with for example pumpkin seeds or sesame seeds. You can spice the bread with your favorite spices, or add some dried or fresh herbs for color and taste.

 

Gluten-Free, Dairy-Free Crisp Bread; Bread and Stuff | Low-Carb, So Simple!

source;.lowcarbsosimple.com

ketogenic-diet-low-sugar-fruit

The Ketogenic Diet: An Ultimate Guide to Keto

Over recent years, ketogenic diets have become increasingly popular.

The diet is otherwise known as ‘keto,’ and it’s high in fat and extremely low in carbs.

But there are a few things to be aware of, such as the benefits, best foods to eat, foods to avoid, possible dangers and side effects.

This guide will show you all of these things.

Also, the guide provides sample keto meal plans, snack ideas, and guidance on where to find the best online keto resources.

What is a Ketogenic Diet?

Picture showing an example of a ketogenic diet

Ketogenic diets are a way of eating that focus on strictly limiting carbohydrate.

And if implemented well, ketogenic diets can be incredibly beneficial.

By and large, those following a keto plan eat higher amounts of fat, moderate protein, and a very small amount of carbs.

Keto macros

As long as you keep carbs very low, then keto is possible on a range of macronutrient ratios.

However, in my case I’d aim for macros similar to this:

  • Carbohydrate: 5-10%
  • Fat: 60-75%
  • Protein: 20-30%

How do keto diets work?

When you keep carbs very low for an extended period, the body enters nutritional ketosis.

Ketosis refers to a state in which the body starts burning fat for energy rather than carbohydrate.

On a typical high carb diet, the body burns glucose. In contrast, the ketogenic diet encourages the body to start using ketones for fuel.

Ketones are a type of molecule that our liver produces during times of carbohydrate restriction (or overall low food intake).

The human body can use both glucose and ketones for fuel.

How many carbohydrates should I eat?

Respected low carb researchers Jeff Volek and Stephen Phinney advise aiming for an upper limit of 50 grams total carbs. Below this number is also widely accepted as a ketogenic diet (1).

Generally speaking, you can eat this amount of carbohydrate and still be in ketosis.

However, everybody is different, and the exact number will depend on the individual – it might be 35g, or it might be 70g.

How can I tell I’m in ketosis?

There are many signs which suggest you might be in ketosis:

  • Rapid weight loss, usually due to a drop in water weight
  • Better feelings of satiety and reduced food cravings
  • Possible short-term side effects such as bad breath and fatigue

If you want to be 100% sure, then you can use a ketone breath analyzer or a urine strip to measure for ketones.

Key Point: A ketogenic diet is a way of eating that restricts carbohydrate, has a moderate amount of protein, and a high-fat content.

Benefits of a Ketogenic Diet

Keto wouldn’t be so popular if it didn’t have benefits–and there are many of them.

  • Picture of a girl taking blood test on a ketogenic dietBlood sugar and insulin levels improve: 

    As ketogenic diets cut out sugar and carbohydrates, blood sugar levels tend to fall. In recent times, many people with diabetes are successfully managing their condition using a keto plan (2).

  • Effortless dieting:

    Have you ever tried a low-fat diet before? If you have, you may remember how difficult it can be to control food cravings.

    However, keto diets encourage satiety due to their higher fat and protein content (3).

  • Massive reductions in triglycerides:

    Triglycerides are one of the major risk factors for cardiovascular disease. Carbohydrate restriction leads to lower triglyceride levels (4).

  • Keto helps manage brain-related diseases and illnesses:

    Ketogenic diets can be therapeutic for a variety of brain conditions, whether severe chronic diseases or mild problems.

    Research shows that being in ketosis has potential benefits for brain tumor cases, depression, epilepsy, and migraines (5, 6).

  • Significant increase in HDL levels:

    Lower intake of carbohydrate combined with higher fat consumption tends to increase high-density lipoprotein (HDL) levels.

    Cardiovascular researchers accept that higher HDL levels are protective against heart disease (7, 8).

  • Picture of a man experiencing weight loss on a ketogenic dietLeads to greater weight loss than other diets:

    In several studies directly comparing low-carb and low-fat diets, diets low in carbohydrate promote more significant weight loss.

    This weight loss is likely due to greater satiety from foods higher in fat and protein (9, 10, 11).

  • May protect against some cancers:

    Cancer cells have a preference for glucose to fuel growth.

    And while they can still grow in carbohydrate-restricted conditions, some studies suggest that ketogenic diets may help prevent/fight certain cancers.

    At present, clinical trials are ongoing (12, 13, 14).

  • Possible benefits for Alzheimer’s disease:

    Further research is necessary, but ketogenic diets may help by supplying the brain with ketones, which it can use for energy.

    Alzheimer’s patients have impaired glucose metabolism, and studies show ketone levels positively correlate with memory performance and cognition (15, 16).

  • Reduction in blood pressure:

    High blood pressure (hypertension) is a significant risk factor for cardiovascular disease and stroke.

    Conventional advice may over-estimate the impact of salt, and excessive refined carbohydrate intake has a larger effect on blood pressure than sodium.

    Ketogenic diets naturally reduce refined carb consumption, and many following such diets experience a decrease in blood pressure (17, 18).

  • It’s enjoyable, and it’s sustainable:

    And this last one’s pretty obvious. What sounds more appealing to you: low-fat crackers, skim milk, and a fat-trimmed chicken breast? Or steak, cheese, and some dark chocolate?

Key Point: Ketogenic diets have a lot of potential health benefits, but we shouldn’t claim them to be a cure-all solution. Keto is also very sustainable because most of the food tastes delicious.

What Foods Can I Eat on Keto?

The first thing to remember is that despite having a ‘restrictive’ reputation, there are many things that you can eat on keto.

Want to put a ketogenic diet shopping list together? Then here are some tables showing a list of suitable foods.

Dairy Foods

Milk contains too many sugars in the form of lactose, but aside from that most dairy foods are ideal.

Butter Cheese
Clotted Cream Cottage cheese
Cream Creme cheese
Creme fraiche Ghee
Quark Sour cream
Whipped cream Yogurt

Eggs, Meat, and Poultry

You can include all meat and poultry in a keto plan– preferably a wide variety of cuts, including bone-in meats.

Bacon Beef – all cuts
Chicken Duck
Eggs Fermented Meats (prosciutto, salami)
Ham Lamb
Mutton Pork
Turkey Venison and wild game

Fats and Oils

Picture of butter, a fat suitable for ketogenic diets

While any fat is technically suitable for a ketogenic diet, it’s better to avoid industrial vegetable oils.

Here are some healthy fat sources:

Avocado Oil Butter
Coconut Oil Extra Virgin Olive Oil
Ghee Goose Fat
Lard Macadamia Nut Oil
Red Palm Oil Tallow

For more details on dietary fats and their nutritional properties, see here.

Fish

There are countless edible fish and here are some of the commonly available ones.

Anchovy* Bream
Carp Catfish*
Cod Flounder
Haddock Halibut
Herring* Mackerel*
Sardines* Salmon*
Swordfish** Tilapia*
Trout* Tuna**

*Best sources of omega-3  **High in both omega-3 and mercury

Fruit (low sugar)

Picture of berries, a low sugar fruit suitable for a ketogenic diet

Since ketogenic diets require carbohydrate intake to be very low, most fruits are unsuitable.

However, there are plenty of low sugar fruits that are perfectly fine in moderation.

Avocado Blackberries
Blueberries Boysenberries
Coconut Cranberries
Lemon Lime
Olives Raspberry
Rhubarb Salmonberry
Strawberry Tomato

There are also many different types of berries which are okay in moderation; you can see 20 berries and their nutritional data here.

Nuts

Picture of nuts - which nuts are suitable for a ketogenic diet?

Most nuts are great for a ketogenic diet, but cashews, chestnuts, and pistachios are too high in carbohydrate.

Nuts are very energy-dense, so a handful should be enough (1 ounce/28grams)

Here are the best low-carb choices:

Almonds Brazil Nuts
Hazelnuts Macadamia
Peanuts Pecan
Pine Nuts Walnuts

Seeds

Personally, I’m not a fan, but seeds are also a reasonably nutritious option for keto diets.

Aim for about a handful / 1 ounce / 28 grams.

Chia Seeds Flaxseeds
Hemp Seeds Pumpkin Seeds
Sesame Seeds Sunflower Seeds

Shellfish and Seafood

Picture of an oyster - shellfish and seafood for a ketogenic diet

Abalone Clams
Cockles Crab
Eel Lobster
Mussels Oysters
Shrimp Scallops
Sea Squirt Squid

Vegetables Suitable For Keto

Generally speaking, lower carb veggies should be the focus: cruciferous veg and leafy greens.

The plants that grow above ground have the lowest carb count, while vegetables growing underground tend to have more.

However, a small amount of below ground vegetables should be okay if you factor them into your total carb count.

Artichoke Asparagus
Beet Greens Bell Peppers
Bok Choy Brocolli
Brussels Sprouts Cabbage
Cauliflower Celery
Chives Cucumber
Eggplant Green Beans
Green Onion Kale
Kohlrabi Leek
Lettuce Mushrooms
Radish Red Cabbage
Rutabaga Seaweed
Spaghetti Squash Spinach
Swiss Chard Tomato
Turnip Zucchini

For detailed information on 20 different vegetables and their nutrients, see here.

Key Point: As shown above, ketogenic diets might restrict some foods — but there is still a great deal of choice.

Ketogenic Diet Snack Ideas

Snack Ideas For a Ketogenic Diet

In addition to the above food groups, there are a number of convenient snacks which are suitable for ketogenic diets.

Here’s a list to give you a few ideas:

  • Berries and cream: Your choice of berries in a bowl with some heavy cream.
  • Boiled eggs: If you have any feelings of hunger, a few boiled eggs does a great thing for satiety.
  • Celery with cream cheese: Spread some cream cheese on a few stalks of celery for some nutrients and fat-soluble vitamins.
  • Cheese and Prosciutto: If you’re craving some finger-food, then cheese and prosciutto is an excellent option. Add a glass of red wine if you like.
  • Dark chocolate: 85% minimum.
  • Guacamole salad: Mash some guacamole and add in your ingredients of choice.
  • Keto milkshake: blend some coconut milk alongside some cacao and a natural (ish) sweetener such as erythritol. Another good option is to use fresh berries for a fruit milkshake.
  • Mozzarella sticks: The website ‘Healthful Pursuit’ has some delicious looking mozzarella sticks made with almond flour.
Key Point: A ketogenic diet doesn’t only mean meat and vegetables. There are also dozens of tasty keto snacks you can make.

Foods to Avoid on Keto

Picture of cookies - a food to avoid on keto

Due to the nature of the ketogenic diet, carbohydrate content in food should be low — ideally below about 5% or so.

Therefore, you need to restrict grains, starches, sugars and high-carb plant foods.

Below you can see a list of foods to avoid if you want to achieve ketosis:

  • Beer
  • Cakes
  • Cookies
  • Cereals
  • Dried fruit (a slight amount is OK, but best avoided)
  • Fruits high in carbs (banana, mango, papaya, etc.)
  • Fruit juice
  • Grains (bread, oats, pasta, rice, etc.)
  • Legumes
  • Low-fat processed foods
  • Milk (a very small amount is OK)
  • Sugary foods in general
  • Sweet wines/sugary alcohol in general
  • Tubers such as parsnips, potatoes, and sweet potatoes

And these foods are technically ‘ketogenic,’ but it’s better to avoid them for health:

  • Low-carb processed foods: they may be low-carb, but they’re usually full of additives.
  • Margarine
  • Vegetable oils

Not ready to give up alcohol?

If you like drinking from time to time, then that is no problem – there are many low carb alcohol drinks out there.

Spirits and dry red wine are two of the best choices, and you can see a full guide on the topic here.

Keto versions of high-carb foods

While it’s better to stick with nutrient-dense foods like meat, fish, and vegetables, many people like a treat from time to time.

And if you want to be ‘keto’ yet still have a pizza, some bread, or even a piece of cake – it’s possible.

There are many delicious low-carb recipes available for all of these things, and there are hundreds on Pinterest.

Here is a range of them:

Keto bread        Low carb pizza        Low carb cakes

Ketogenic Diet Meal Plan

Not sure on how you can eat keto style?

Then here are some breakfast, lunch, and dinner ideas for every day of the week.

Picture of bacon and eggs - a common keto breakfastKeto Breakfasts

  • Bacon and Eggs: Several slices of bacon, some fried eggs, mushrooms, and a grilled tomato.
  • Mackerel: A baked or steamed fillet of mackerel with some leafy greens sauteed in butter.
  • Crustless Quiche: A crustless quiche recipe is an easy breakfast that also tastes delicious. Bacon and cheese make a great flavor combination.
  • Omelet: A cheese and vegetable omelet using your favorite veggies.
  • Boiled Eggs: Several boiled eggs, some cheese, and an avocado.
  • Scrambled Eggs: Scrambled eggs with some meat and veggies of your choice.

Picture of chicken soup - a possible keto lunchKeto Lunch

  • Chicken Salad: Diced chicken, salad greens, cherry tomatoes, balsamic vinegar, and extra virgin olive oil.
  • Finger Food: A handful of nuts, slices of cheese, and some berries.
  • Cloud Bread Sandwich: A ham, cheese, and salad cloud bread roll.
  • Chicken Soup: Chicken, stock, some cream, pepper, salt, and mushrooms. And if you want to eat it hot in the office, then it’s possible if you use a mini portable oven.
  • Zoodle Carbonara: First, you need some zoodles, and then add cream, ham, egg, and seasonings. Tastes better warm!
  • Beef and Tomato Soup: Simmer beef, onion, diced tomatoes, mushrooms, and herbs of your choice for about 1 hour. This meal can be reheated later if eating away from home.
  • Low Carb Sushi Roll: Instead of using rice in the nori wraps, use cream cheese instead. Then add some sashimi of your choice (salmon tastes good!).

Picture of a keto dinner - meat and vegKeto Dinner

  • Pork Chops: A pork chop cooked with onion and garlic, and some buttered asparagus.
  • Cream Salmon: A fillet salmon covered in coconut cream cheese sauce, with some broccoli and mushrooms.
  • Steak: A piece of steak with mushrooms, garlic, and green beans.
  • Frittata: A cheese, mushroom and vegetable frittata.
  • Sausages: Some (real meat) sausages, alongside some mashed rutabaga with butter and sauteed garlic and onions.
  • Chicken Curry: Curries are a great meal for ketogenic diets because they are mainly fat and protein. All you have to do is skip the rice.
  • Low Carb Pizza: Make a fathead pizza; it tastes great, and it’s reasonably healthy.

Keto Friendly Restaurants

For keto on the go, then look for any meat-based restaurants.

A steak or piece of meat/fish along with some vegetables is suitable for a ketogenic diet, and you can find restaurants offering this up almost everywhere.

Keto Fast Food

For some fast food choices that are relatively healthy and compatible with keto, see here.

Possible Dangers of Ketogenic Diets

Picture showing a dizzy girl - a possible danger of ketogenic diets

There are two possible things to mention here, and these are ketoacidosis and hypoglycemia.

Ketoacidosis

Firstly, there is a lot of fearmongering about ketoacidosis and ketogenic diets.

Generally, this comes from people who don’t know the difference between ‘ketosis’ and ‘ketoacidosis.’

As previously mentioned, ketosis is a natural state in which the body starts to burn ketones (fats) for energy instead of glucose.

In contrast, ketoacidosis is a potentially life-threatening condition when the body doesn’t make enough insulin and ketone levels become abnormally high.

However, in low carb diets, the production of ketones is “regulated, controlled, and harmless” (19).

The condition is otherwise known as diabetic ketoacidosis (DKA), and usually, results from poor management of type 1 diabetes which can lead to dangerous ketone levels (20).

It’s very unlikely for a healthy person who produces sufficient insulin to experience ketoacidosis (19).

However, if you suffer from diabetes then always consult your doctor and conduct thorough research before a dietary change.

Picture of a dizzy man - ketogenic diet side effectsHypoglycemia

When first beginning a ketogenic diet, experiencing hypoglycemia (low blood sugar) is a possibility.

With this in mind, it’s important to know exactly why it occurs and how to avoid it:

  • Hypoglycemia happens when blood sugar levels drop to extremely low concentrations (approx: <70mg/dl) and it can cause fatigue, lightheadedness, and dizziness (21).
  • It can occur when suddenly going from a high-carbohydrate diet to very low carb (22)
  • One reason is because of a huge drop in blood sugar levels in people who are used to having higher blood sugar.
  • Hypoglycemia is a lot more common in people with diabetes or a certain degree of insulin resistance (23).

The Solution

While some suggest the solution is to raise blood sugar by eating some sugary food, I think that is ill-advised.

Here’s why:

  • As hypoglycemia usually occurs from high to low blood sugar swings, then all this does is make your blood sugar high again. And then the cycle continues.
  • The key to getting past this is to reduce high blood sugar permanently, and a ketogenic diet can help in this regard.

In the initial stages of a ketogenic diet, it may be helpful to eat regularly rather than fasting for extended periods of time.

Hypoglycemia can be dangerous, so if you are experiencing it, then it may be worth consulting a low-carb friendly doctor.

And this is especially the case if you have diabetes; for any medical issues, it’s better to be safe than sorry.

Key Point: Potentially dangerous conditions such as ketoacidosis and hypoglycemia are possible for diabetics if care isn’t taken. People with diabetes should consult a doctor before making large changes to their diet.

Side Effects of Ketosis (and How to Solve Them)

Being in ketosis can also cause several minor side effects, so if you have just started a ketogenic diet then look out for the following:

Picture of a drunk man - keto diet side effectsAlcohol Tolerance

Many people report lower tolerance of alcohol on a ketogenic diet, sometimes dramatically so.

Solution: Firstly, don’t drink too much or on an empty stomach. And if you’re just starting keto, then carefully monitor how you feel when you drink.

Bad Breath

When the body enters ketosis and starts burning fat (ketones), chemicals in the breath such as acetone may cause bad breath (24).

Solution: Waiting; for many people, this bad breath only lasts for the first week or two of a ketogenic diet. While it persists, you can use breath fresheners to hide the scent.

Constipation

Some people develop constipation on keto. Many people blame a lack of fiber for this, although, in truth, both too little and too much fiber could be an issue depending on the individual.

Solution: First of all, constipation usually isn’t the result of not eating fiber – the cause is usually something you are eating.

For example, many people have sensitivities regarding certain foods such as dairy, eggs, and nuts. Or maybe you are overdoing it on one of these foods.

Either way, if you have recently increased intake of one of these foods, then experiment to see what may be causing the problem.

If you can’t find any dietary reason, then increasing intake of leafy green vegetables may help.

Picture of a woman feeling ill - keto side effectsCramps, Fatigue, Induction Flu, and Low Energy

People new to keto often experience cramps, particularly in the legs and feet. Additionally, many people feel fatigue, tiredness, and low energy.

Solution: These symptoms are usually the result of an electrolyte imbalance, especially concerning magnesium, potassium, and sodium.

Don’t worry because it is common in the early stages of ketosis, due to the body releasing significant amounts of water (and salt) as carbohydrate intake (and insulin) drops.

Make sure you are getting enough of these micronutrients. There are also greater needs for sodium on a ketogenic diet, so increase salt intake by liberally salting your food.

And for the other electrolytes, you can see some magnesium-rich foods here, and foods high in potassium here.

Heart Palpitations

Heart palpitations are another typical side effect in the first few weeks of a ketogenic diet. The palpitations could be due to mild dehydration or an electrolyte imbalance.

Solution: Drinking more water to ensure adequate hydration, and increasing salt, magnesium, and potassium intake usually eases heart palpitations.

However, as the cause can be any number of issues, then see a doctor if you want to make sure. 

Key Point: There are various potential side effects when starting a low-carb diet. Despite this, most are temporary, and you can avoid them through a well-implemented diet with sufficient electrolytes.

Final Thoughts

There’s no perfect way of eating that fits everybody’s lifestyle and personal circumstance.

However, the ketogenic diet is a healthy dietary system that focuses on real, nutrient-dense foods.

But just one caveat:

Due to the potential side effects, make sure you research how to implement a ketogenic diet successfully before you start.

If you follow a well-implemented keto diet, then weight loss, better energy levels, and improved health markers are very common.

 source;http://nutritionadvance.com
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10 Things You Need To Know Before Trying The Ketogenic Diet

The ketogenic diet has been quietly developing a cult following online. Maybe you’ve heard about it, or maybe you haven’t. The main thing you need to know about “keto,” the popular nickname for the diet, is that it’s high-fat, moderate protein, and low-carb. Many people who have tried the diet say the results are unbelievable. It’s known to help with more than just weight loss, too, and has been credited to helping with diabetes, Lyme disease, epilepsy, and anxiety.

If you’re interested in trying the diet, here’s what you need to know first.

1. SAY GOODBYE TO CARBS.

‘Cause you can’t have ’em! Technically speaking, you will have carbs — about 20 grams (of net carbs) per day. The source of these carbs will be vegetables, probably. But the point of this diet is to get your body to stop running on carbs. So prepare to trade in pizza, bread, pasta, and even quinoa for salads, olive oil, avocado, and meat. BUT, before you say, “hell no, I won’t go,” know that you can have some of your favorites, like bacon, ranch dressing, and even butter.

Wait, is butter a carb? Kidding!

2. FAT IS YOUR FRIEND.

Fat is your new fuel. You’re going to need lots of it: roughly 90 grams per day, depending on your body and weight loss goal. Finding sources of good fat isn’t too difficult, though — just reach for some almonds, macadamia nuts, and avocado.

And forget everything you’ve heard about fatty foods and don’t even think about buying anything that’s low-fat; that’s the opposite of what you’re trying to achieve here.

3. IT’S GOING TO SUCK AT FIRST.

Think about it: Your body has to adjust to starchy carbs going MIA. You’ll probably experience something that people refer to as “keto flu.” Basically, when your body is going through the transition into ketosis, you’ll feel some flu-like symptoms—mostly headaches. But don’t worry, it won’t last too long.

4. BUT THERE’S BACON!

Bacon will get you through. Of course, having bacon every day isn’t a healthy choice, but having it at brunch will make you feel like you’re still a human while your friends scarf down waffles, home fries, and toast.

5. YOU ABSOLUTELY CANNOT HALF-ASS THIS.

If you think you can just eat keto-friendly foods and that will be all it takes, you’re in for a real surprise. The truth is, you have to weigh everything you eat so that you can calculate everything you eat and keep track of your macronutrients. You’re going to have daily goals of how much fat, protein, and carbs you should eat, and if you don’t reach them, you won’t see any results. In fact, if you start stuffing your face with all the bacon and cheese you can get, you might actually gain weight. So don’t cut corners.

6. YOU’RE GOING TO BECOME OBSESSED WITH READING LABELS.

As part of the diet, you’ll have to check for net carbs (total carbs minus dietary fiber) on food labels constantly. It’s not really a bad thing, but get ready to be the person who says “there’s way too many carbs in that!”

7. YOUR SOCIAL LIFE MIGHT TAKE A HIT.

Going out to eat isn’t the easiest thing in the world. There are absolutely keto options on almost every menu, but you’re always going to be wondering, “what kind of oil was this cooked in?” Or “were these chicken wings breaded?” And nights out drinking with your friends? Be careful. You won’t have the tolerance you had before (on the plus side, you’ll save money on drinks) and you might not want to drink at all. Why mess up progress with alcohol?

8. SOME PEOPLE MIGHT NOT UNDERSTAND.

It’s hard to explain keto to others. If you want to fully emerge yourself in the diet, you need to a lot about it. And trying to regurgitate all of that info to someone who isn’t on keto can be difficult. People will ask you why you want to deprive yourself of carbs, but you just have to keep your mind set on your goals.

9. YOUR STOMACH WILL THANK YOU.

I don’t just mean your abs — which will feel slim and less bloated. If you have stomach issues, like bloating, IBS, or just chronic food comas, you’ll feel so much better on keto. You won’t eat just to eat, you’ll eat to reach your daily intake goals. For a lot of people on keto, they say they don’t even feel hungry. Imagine that, being satisfied after your meal? #Goals.

10. YOU’VE GOT A FRIEND IN … THE INTERNET.

If you feel like none of your friends understand the diet, don’t worry about that. Not only can you google all of your burning keto questions, but you can find communities online of other people who are doing the diet. You can share recipes and success stories, struggles, and setbacks. You’re never alone.

source;http://www.delish.com