Tag: Keto

Keto Common Mistakes

There are a number of common mistakes that are easy to make when transitioning to a lower carbohydrate way of life.

1. Fatphobia

Our calorie counting and low-fat ways of the past still tend to trip a lot of people up. With low-carb you are now free to eat butter, avocado, olive oil, and full-fat foods, but may still be afraid of these foods. To assist your transition, focus on food in its natural wholefood state, as after all, nature knows best. A mantra to consider: “fat doesn’t make you fat, fat helps you burn fat”.

Additionally, you cannot cut carbohydrates and fat at the same time. Low-carb should provide you with exceptional satiety, but only if you are eating an adequate volume of healthy fats. A simple barometer to use is that if you’re hungry within four hours of eating, add an additional teaspoon to a tablespoon of healthy fat and watch your satiety extend.

2. Excess protein

It is important to acknowledge that a lower carbohydrate diet is also one that is higher in healthy fats and moderate in protein. It is absolutely not the Atkins Diet which gained popularity in the late ’80s and often included big slabs of meat and butter at every meal.

There are many reasons why moderate protein is important, including the fact that excess protein is converted to glucose via gluconeogenesis, which interferes with blood sugar control and can promote high insulin. As we discussed, high insulin shuts off fat burning and can re-start the blood sugar rollercoaster you have worked so hard to stabilize with low-carb.

For most individuals, an intake of 20 percent protein is more than enough. In terms of grams/day, a female consuming 1700 calories/ day, would need only 85g of protein/day and a male eating 3000 calories/day would need less than 150g of protein/day.

3. Inefficient nutrient timing

Nutrient timing is the consumption of real food based carbohydrates in the post-training window. This is particularly important after high-intensity exercise, as muscle glycogen has been depleted. The addition of a banana to your post-workout smoothie or half to one cup of sweet potato to your dinner after a big session at the gym is an important recovery decision. By replenishing muscle glycogen, you will recover faster, perform better in subsequent sessions and continue to improve in training.

Without this addition many people feel lethargic, experience increased delayed onset muscle soreness and/or lose their top end speed or strength. With a well-designed low-carbohydrate template, you can burn fat, extend your longevity and still get faster and stronger with each workout!

4. Low salt intake

The fear that all salt with giving you high blood pressure is another dogma based myth of the last five decades. As you initially lower your carbohydrate intake, your salt requirements can increase dramatically, so it is important to add high-quality salt (such as sea salt or pink salt) to maintain an optimum blood volume.

If you have experienced poor performance or fatigue on low-carb in the past, please test a higher salt intake and your physiological response to this. A simple way to increase your salt intake is to sprinkle salt on your main meals or add a pinch to one or two water bottles you consume each day.

5. High stress

In situations of stress, our adrenal glands produce the hormone cortisol. This is part of our “flight or fight” response and is necessary for human optimal function and survival.

The role of cortisol is to stimulate the liver to release glucose into the blood. Where stress is chronic and cortisol levels are consistently elevated, this excess glucose inhibits fat utilization. So, you could have the most well-designed low-carbohydrate template, but without stress management, your body will be in a fat storage mode, not a fat burning one. Just another reason to add meditation to your daily schedule, don’t you think?

Keto~smoothies

Keto Diet Checklist

Taco Casserole

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CARB TACO CASSEROLE

yield: MAKES 6-8 SERVINGS.

total time: 50 MINUTES

prep time: 20 MINUTES

cook time: 30 MINUTES

INGREDIENTS:

  • 2 cans (10 oz. each) Ro-Tel Tomatoes with green chiles, mild (If you can’t find Ro-Tel tomatoes where you live, use a 14.5 oz. can petite diced tomatoes and a 4 oz. can diced green chiles.)
  • 1 medium-large onion, chopped small
  • 2 T olive oil, divided
  • 1 lb. cauliflower rice (If you can’t find pre-chopped riced cauliflower in your store, chop a small head of cauliflower in the food processor.)
  • 1/2 cup sliced green onion
  • 1 lb. ground beef
  • 1 T Kalyn’s Taco Seasoning Mix (See note)
  • 1 tsp. salt (or to taste)
  • 2 cups + 1 cup grated Mexican Blend Cheese (Use less cheese if you prefer; we wanted it cheesy!)

  • DIRECTIONS:

    1. Dump the Ro-Tel tomatoes into a colander placed in the sink and let them drain while you prep other ingredients.
    1. Heat oven to 375F/190C and spray a large casserole dish with olive oil or non-stick spray. (I used an oval-shaped dish that was 11″ long and 8″ wide at the widest point.)
    1. Chop the onion, heat 1 tablespoon olive oil in a large frying pan, and cook onion until it’s cooked through and starting to get some color.
    1. Add the cauliflower rice and cook over medium-high heat until the moisture in the cauliflower has mostly evaporated and there’s no water in the bottom of the pan, about 3-4 minutes.
    1. Turn off heat and stir in the sliced green onions. Transfer the cooked cauliflower rice to a bowl.
    1. Heat the second tablespoon of olive oil to the pan, add the ground beef, and cook until it’s browned, breaking apart with a turner as it cooks. Add the Taco Seasoning and cook 1-2 minutes more, then add the drained Ro-Tel Tomatoes and cook another minute or two.
    1. Stir in the cauliflower rice, season with salt to taste, and cook until it’s heated through.
    1. Turn off heat and stir in 2 cups grated Mexican blend cheese.
    1. Transfer mixture to the casserole dish and top with another cup of grated Mexican Blend.
    1. Bake about 30 minutes, or until the casserole is bubbling hot and cheese is nicely browned on top.
    1. Serve hot, with things like salsa, green tabasco sauce , Sour Cream, Guacamole, Pico de Gallo, or chopped avocado to add at the table as desired.

  •  

Keto~

Keto~Ham and Broccoli, Three Cheese Casserole

Ingredients

  • 2 pounds broccoli florets
  • 3 tablespoons olive oil
  • sea salt and pepper
  • 10 ounces ham steak, cubed
  • 1/2 cup heavy cream
  • 1/4 cup chicken stock
  • 2 cups shredded sharp cheddar cheese, divided
  • 1 cup shredded mozzarella cheese
  • 4 ounces cream cheese
  • 2 cloves garlic, minced

Instructions

  1. Preheat oven to 400°
  2. Layer broccoli in a large casserole dish. Drizzle with olive oil and sprinkle with a little salt and pepper.
  3. Roast broccoli for 15-20 minutes.
  4. While the broccoli is roasting, combine heavy cream, chicken stock, 1 cup cheddar cheese, mozzarella cheese, cream cheese and garlic in a medium sauce pan over medium-low heat. Stir frequently.
  5. Once the broccoli is done, top with cubed ham. Pour cheese sauce over top and mix everything together.
  6. Sprinkle remaining 1 cup of cheddar cheese over top.
  7. Bake for an additional 15 minutes.

Notes

Low Carb Three Cheese Ham and Broccoli Casserole

Net Carbs per serving – 5.25g

Nutrition

  • Calories: 338
  • Fat: 26g
  • Carbohydrates: 7.8g
  • Fiber: 2.5g
  • Protein: 21g

Slow Cooker Breakfast( Keto)

slow cooker breakfast

Mom’s Slow Cooker Breakfast Bake

Servings: 12

Prep Time: 15 minutes | Cook Time: 2 hours | Total Time: 2 hours 15 minutes

Nutritional Facts: 2g Net Carbs| 518 Calories | 40g Fat | 2g Carbs | 34g Protein | 0g Fiber

Ingredients:

  • 2 lbs. ground sausage
  • 4 cups cheddar cheese
  • 12 large eggs
  • ½ cup chopped sweet red pepper
  • ½ cup chopped onion
  • 1 tsp salt
  • ½ cup heavy cream
  • ½ tsp freshly ground black pepper
  • 1 package of bacon

Steps:

  1. In a skillet, cook bacon to crisp, cool, then crumble and set aside.
  2. Using the same skillet with the bacon grease, sizzle chopped red peppers and onions for about 3 minutes. Then add sausage to skillet with veggies and brown into crumbles.
  3. In a large bowl, combine eggs, heavy cream, salt, and pepper. Scramble.
  4. In a slow cooker, add sausage mixture to the bottom.
  5. Then top with 2 cups of cheese.
  6. Then top with bacon.
  7. Then top with egg mixture.
  8. Then top with 2 cups of cheese once more.
  9. Cook on high for at least 2 hours or until middle reaches 160 degrees Fahrenheit. Serve and enjoy.        

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Berry Cream Cheese Ambrosia(Keto)

cream cheese ambrosia

Prep Time: 15 minutes | Total Time: 15 minutes

Nutritional Facts: 3/6g Net Carbs| 494 Calories | 47g Fat | 3/6g Carbs | 7g Protein | 0g Fiber

Ingredients:

  • 1 package cherry gelatin, prepared and chopped (yes chopped) or 3 sugar-free cups of cherry jello
  • 3 cups, roughly chopped mixed berries (chopped strawberries, blueberries and/or raspberries)
  • 1 cup heavy cream
  • 6 oz, cubed room temperature organic cream cheese
  • 1 tsp vanilla extract
  • 4 packets Splenda Naturals or 1 tbsp Steviva Blend

Steps:

  1. In a chilled bowl (add to the freezer for about 5 minutes), add heavy cream, then use a hand mixer for 3-5 minutes until it becomes whipped cream and can make peaks.
  2. Add sweetener and vanilla and whip again. Add cream cheese and blend for another couple minutes until smooth (or mostly smooth).
  3. Gently fold in the mixed berries.
  4. Now gently fold in the gelatin.
  5. Enjoy!
Amanda C. Hughes