Tag: Keto

Myths about Keto/Information Share

Myth 1: There’s No Science Behind the Diet
Fact: Multiple studies back the keto diet because it was first created for patients with epilepsy, since the high fat content in the diet helps to control seizures. The diet has also been seen to help maintain weight and regulate side effects in those with high blood pressure, Alzheimer’s, hypertrophy, and obesity.

 

Myth 2: It’s High Fat and High Protein
Fact: The diet isn’t all about fat and protein. The macronutrient split will vary from person to person, depending on weight goals and training goals. A common macro split for the keto diet is high fat, moderate protein, and low carbohydrate. Translating that into numbers, it’s 5 to 10 percent carbohydrates, 70 to 75 percent fat, and 20 to 25 percent protein. I’ve practiced the keto diet and kept my macros for carbohydrates closer to 10 percent because I was starting the training process for a marathon.

 

Myth 3: You Can Eat Any Type of Fat
Fact: Healthy fats are highly encouraged for the keto diet. Just like with a balanced diet, it’s best to stay away from saturated fats and trans fats. Consume foods that are organic, contain virgin olive oil, are grass-fed and pasture-raised, and do not contain ingredients that are difficult to pronounce (a good indicator that it’s processed).
Tip: Space out the amount of fat you will eat during the day to prevent any stomach discomfort

 

Myth 4: The Only Benefit Is Weight Loss
Fact: You won’t just see the numbers going down on the scale, but you’ll also notice that you may be more focused. The keto diet helps to regulate hormones, stabilize blood sugar levels, enhance cognitive function, and improve gut health. There’s also research being done on how the diet could potentially benefit patients with cancer.

 

Myth 5: Exercising Is Not Recommended
Fact: Exercise! At the start of the diet, you may feel more tired, but it’s not an excuse to stop exercising. Your body is figuring out the fuel source. To get the most out of your workouts, make sure you’re eating enough and allowing enough time for recovery. You may also notice that you may need more carbs to exercise—it’s fine to up your carb intake a bit on workout days (listen to your body).

 

Myth 6: You Will Lose Muscle Mass
Fact: It’s possible to gain muscle mass while on the diet. A study published by the Journal of Strength and Conditioning Research found that following the keto diet while practicing strength training can pack on slabs of lean muscle.

 

Myth 7: Ketosis and Ketoacidosis Are the Same Phenomenon
Fact: They are two different conditions. Ketoacidosis is a dangerous diabetic complication when the body creates too many ketones in the blood. It’s important to note that this only happens in diabetics or those who have a history of metabolic dysfunction. As for ketosis, it is a metabolic state that occurs when we limit our carbohydrate intake and increase our fat intake, simply switching fuel sources.

 

Myth 8: You Will Always Feel Tired
Fact: You may experience fatigue during the adjustment period of the diet, but it goes away soon. The fatigue is commonly associated with the “keto flu,” but not everyone experiences this phenomenon. And if you do encounter the keto flu during the adjustment phase of the diet, it should last no longer than a week.

 

Myth 9: It’s a Short-Term Diet
Fact: The length of the diet depends on your needs and goals. A standard time frame for the diet is two to three months, and then reverting to normal eating patterns for a few weeks.

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Keto tuna casserole/Recipe Share

Keto tuna casserole

Ingredients
2 oz. butter
1 yellow onion
1 green bell pepper
51⁄3 oz. celery stalks
16 oz. tuna in olive oil, drained
1 cup mayonnaise
4 oz. freshly shredded parmesan cheese
1 tsp chili flakes
salt and pepper
Serving
6 oz. baby spinach
4 tbsp olive oil
Nutrition

by Anne Aobadia, Emma Shevtzoff (Photo)
RecipesMain coursesKeto tuna casserole
Instructions
Preheat the oven to 400°F (200°C). Chop onion, bell pepper and celery finely and fry in butter in a large frying pan until slightly soft. Season with salt and pepper.
Mix tuna, mayonnaise, parmesan cheese and chili flakes in a greased baking dish. Add fried vegetables and stir.
Bake for 15-20 minutes or until golden brown.
Serve with baby spinach and olive oil.
Tip!
Canned tuna is a life-saver when fridge and freezer are empty. Try to choose high-quality, MSC-labeled tunafish—preferably in olive oil instead of sunflower oil.

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Keto Salmon Fish Cakes Recipe with Creamy Dill Sauce/Recipe Share

Louise Hendon | April 16

Keto Salmon Fish Cakes Recipe with Creamy Dill Sauce #keto https://ketosummit.com/keto-salmon-fish-cakes-creamy-dill-sauce

There’s nothing fishy about these keto salmon fish cakes recipe – they’re delicious. The creamy dill sauce is the perfect complement to this easy ketogenic fish cakes dish.

Modifications for a Keto Diet

Generally salmon cakes will contain bread or breadcrumbs. Tasty, but off-limits. Instead, I included coconut flour and shredded coconut.

Coconut flour and shredded coconut help bind the cakes together, along with eggs.

The dill sauce didn’t really need much in the way of modifications, although this version uses coconut milk where a lot of others use sour cream.

Health Benefits of Salmon

As you probably know, fish in general and salmon in particular are really good for you. Probably at the top of the list are their omega-3 fatty acids.

Omega-3 fatty acids decrease inflammation, reduce cancer risk and improve artery health. If you’re concerned about heart health, increasing your intake of omega-3s is probably a smart move.

In addition, omega-3s are good for your joints, your brain and your vision. Basically, there are a lot of good things going for it.


Salmon is also a great source of vitamin B12, vitamin D, vitamin B3 and selenium.

As you’d probably guess, salmon also provides a good amount of protein. A serving using this keto salmon fish cakes with creamy dill sauce will get you 42 grams.

Protein assists with healing and recovery, bone health and prevents muscle loss. That last one becomes even more important as you age.

Power up your mind and body and enjoy a healthy meal with this keto salmon fish cakes recipe with creamy dill sauce! In case you are just looking for a non-keto version, here’s one for you.

Keto Salmon Fish Cakes with Creamy Dill Sauce #keto https://ketosummit.com/keto-salmon-fish-cakes-creamy-dill-sauce

 

Keto Salmon Fish Cakes Recipe with Creamy Dill Sauce


  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Yield: 4 servings
  • Category: Dinner, Lunch
  • Cuisine: Chinese

Ingredients

For salmon fish cakes –

  • 3 cans of salmon (approx. 450 g), drained and flaked (or use salmon filets and cook them first)
  • 2 Tablespoons of fresh dill (6 g), finely chopped
  • 3 medium eggs, whisked
  • 1/4 cup of coconut flour (28 g)
  • 1/4 cup of shredded coconut (20 g)
  • 1/4 cup of coconut oil (60 ml)
  • Salt and pepper, to taste

For cooking the fish cakes –

For creamy dill sauce –

  • 1/4 cup of mayo (60 ml)
  • 1/4 cup of coconut milk (60 ml) (from a room temperature can)
  • 2 cloves of garlic (6 g), minced or finely diced
  • 2 teaspoons of fresh dill (2 g), chopped
  • Salt and pepper, to taste

Instructions

  1. In a small bowl, whisk to combine the dill sauce ingredients.
  2. In a large bowl, thoroughly combine the fish cake ingredients. Form the mixture into 8 patties.
  3. In a large skillet, melt 2 Tablespoons (30 ml) of coconut oil. In batches, carefully place patties in the oil. Cook until golden brown on one side and turn over and cook until golden brown, about 3 to 4 minutes per side.
  4. Serve the salmon patties with the creamy dill sauce.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs: 2 g

Nutrition

  • Calories: 600
  • Sugar: 1 g
  • Fat: 50 g
  • Carbohydrates: 5 g
  • Fiber: 3 g
  • Protein: 42 g

 

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Keto Food List/Information Share

Keto food list

Vegetables:

Arugula (Rocket)

Artichokes

Asparagus

Bell Peppers

Bok Choy

Broccoli

Brussels Sprouts

Butterhead Lettuce

Cabbage

Carrots

Cauliflower

Celery

Chicory Greens

Chives

Cucumber

Dandalion Greens

Eggplant (Aubergine)

Endives

Fennel

Garlic

Jicama

Kale

Kohlrabi

Leeks

Leafy Greens (Various)

Lettuce

Mushrooms (all kinds)

Mustard Greens

Okra

Onions

Parsley

Peppers (all kinds)

Pumpkin

Radicchio

Radishes

Rhubarb

Romaine Lettuce

Scallion

Shallots

Seaweed (all sea vegetables)

Shallots

Spaghetti Squash

pinach

Swiss Chard

Tomatoes

Turnip Greens

Watercress

Zucchini

Fruits:

Avocado

Blackberry

Blueberry

Cranberry

Lemon

Lime

Olive

Raspberry

Strawberry

Meats:

Beef

Chicken

Deer

Elk

Goat

Lamb

Pork

Quail

Rabbit

Sheep

Turkey

Veal

Sausages

Deli Meat

Pepperoni

Salami

Bacon

Fats:

Avocado Oil

Cocoa Butter

Coconut Oil

Ghee

Lard (non-hydrogenated)

Macadamia Oil

MCT Oil

Olive Oil

Palm Shortening

Red Palm Oil

Sesame Oil

Tallow

Walnut Oil

Fish and Other Seafood:

Anchovies

Bass

Cod

Eel

Flounder

Haddock

Halibut

Herring

Mackerel

Mahi Mahi

Orange Roughy

Perch

Red Snapper

Rockfish

Salmon

Sardines

Talapia

Tuna

Sole

Grouper

Turbot

Trout

Abalone

Caviar

Clams

Crab

Lobster

Mussels

Oysters

Shrimp

Scallops

Squid

Drinks:

Almond Milk

Broth (chicken, beef, vegetable, bone)

Cashew Milk

Club Soda

Coconut Milk

Unsweetened Coffee

Herbal Teas

Lemon and Lime Juice (small amounts)

Seltzer Water

Sparkling Mineral Water

Unsweetened Tea

Water

Nuts and Seeds:

Almonds

Hazelnuts

Macadamia Nuts

Pecans

Pine Nuts

Pistachios

Pumpkin Seeds

Psyllium Seeds

Sesame Seeds

Sunflower Seeds

Walnuts

Cashews

Chia Seeds

Various Nut Butters

Hemp Seeds

Other Foods:

Mayonnaise

Coconut Butter

Pork Rinds

Beef Jerky

Pickles

Cod Liver Oil (Fish Oil)

Cacao Nibs

Cacao Powder

Vinegars

Eggs

Shredded Coconut

Mustard

Hot Sauce

Vanilla Extract

Coconut Flour

Coconut Aminos

Fish Sauce

100% Dark Chocolate

Stevia (only small amounts)

Almond Flour/Meal

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Cheddar Bacon Balls/Recipe Share

cheddar bacon balls

Ingredients

  • 513 oz. bacon
  • 1 tbsp butter
  • 513 oz. cream cheese
  • 513 oz. cheddar cheese
  • 2 oz. butter, at room temperature
  • ½ tsp pepper (optional)
  • ½ tsp chili flakes (optional)

Instructions

  1. Fry the bacon in butter until golden brown. Remove from the pan, and let cool completely on paper towels.
  2. Crumble or chop the bacon into small pieces and place in a medium-sized bowl.
  3. In a bigger bowl, mix the grease left over from frying the bacon with all the remaining ingredients by hand, or with an electric handmixer.
  4. Place the big bowl in the fridge for 15 minutes to set.
  5. Make 24 walnut-sized balls, using two spoons. Roll them in the crumbled bacon and serve.

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