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Quick & Easy Ketogenic Cooking – Meal Plans And Time Saving Paleo Recipes To Inspire Health And Shed Weight (2016)

Quick & Easy Ketogenic Cooking – Meal Plans And Time Saving Paleo Recipes To Inspire Health And Shed Weight (2016)

Quick & Easy Ketogenic Cooking – Meal Plans and Time Saving Paleo Recipes to Inspire Health and Shed Weight (2016) Using only accessible and inexpensive ingredients that can be found in any store, Quick & Easy Ketogenic Cooking will revolutionize your approach to living a ketogenic lifestyle! Widely known and publicized as a treatment for epilepsy; the Ketgogenic diet can also aid in many other medical conditions including hypertension, obesity and heart disease. This book offers customised programs that outline meal plans and recipes targeting specific conditions, making it easier for those looking for help find information and meal plans quickly. Ketogenic cooking is often denoted as something arbitrary and complicated. Maria takes all of the guess work out of cooking for those looking to adopt or have already been struggling with creating Keto-friendly meals. She offers easy calculations that fit every recipe, so tracking your nutrient management is simple and at your fingertips. Continue reading >>

What Is The Keto Diet, And Should You Be Trying It?

What Is The Keto Diet, And Should You Be Trying It?

There's a lot of recent buzz about the ketogenic diet, aka the "keto diet," which has received a ton of praise from elite athletes (eh hem, LeBron James) as it is low in carbohydrates and high in good fats, and it provides a lot of energy. The idea is that by eating high-fat, moderate-protein, and fewer carbs, the body goes into ketosis, or the metabolic state in which ketone bodies (fat-like molecules) become the main fuel source instead of glucose. How does that break down into a daily diet? When meal planning, you're aiming to get 70 to 75 percent of your calories from fat, 20 to 25 percent from protein, and 5 to 10 percent from carbohydrates. You're mostly allowed to eat whole, unprocessed foods—ones that are high in fat and protein, along with a few complex carbs. High-carb foods are completely cut out, though, so say goodbye to grains, potatoes, beans, syrups, pastries, fruit, and even milk. Basically, if it tastes sweet or has an "-ose" on the end, you're going to have to ditch it. Why? Supporters of the keto diet point to studies that have found endurance athletes who eat low-carb and high-fat burn more fat during their performances compared to their carb-eating peers. It all sounds pretty good, right? (Well, except for that whole no dairy and pastries part.) Before you drop everything though, here are a few more things you should know. It was not originally intended for weight loss. Although the keto diet is being used for weight loss and to help athletes perform better, it wasn't initially meant to do any of that. Instead, it was created in the early 20th century to help children with epilepsy control their seizures. According to Paul Salter, M.S., R.D., C.S.C.S., before the keto diet was introduced most epileptic patients were advised to fast, but that prov Continue reading >>

6 Ketogenic Recipes That Low-carb Dieters Will Love

6 Ketogenic Recipes That Low-carb Dieters Will Love

Whether you're currently "going keto" or you know someone who has, the ketogenic diet is steadily gaining popularity. Fun fact: A spokesperson for Pinterest says that U.S. searches for keto recipes are up more than 500 percent year over year. So what the heck is it? The ketogenic diet was developed as a treatment for epilepsy decades ago, but the super low-carb eating plan had an unintended side effect: weight loss, says Karen Ansel, R.D.N., author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer. Here's how it works: Each day, keto followers have a budget of 20 to 40 grams of carbs to work with (FYI, a medium apple has about 25 grams of carbs). That carb deficit causes the body to turn to fat for fuel, resulting in the accumulation of byproducts known as ketones. In order to reach ketosis, your calorie intake should be 80 to 90 percent fat, with the rest coming from protein and carbs. "Ketosis, has been shown to reduce appetite, but it also has some downsides," says Ansel. For starters, the limited carb intake means you have to restrict eating fruits and veggies alongside complex carbs, says Ansel. And because the diet excludes grains and fruits and limits vegetables like potatoes, corn, peas, peppers, onions, and tomatoes, it can be tough to get enough fiber. Translation: You could be in for some constipation. While keto certainly isn't the right eating plan for everyone, swapping in a healthy keto-based recipe or two for your go-to sandwich or refined carb-laden meal can help you get closer to your weight loss goals. If you're into the diet, or just want to check out what a few popular low-carb recipes entail, we've rounded up super-tasty options below. Continue reading >>

Eat Fat And Lose Fat With A Ketogenic Diet

Eat Fat And Lose Fat With A Ketogenic Diet

The low-carb plan isn’t for everyone, but if you can stick with it, you can lose body fat and gain lean muscle mass. ON DAY 5, I went to the store and bought the fanciest stick of butter available. I was hungry, and desperate. I was trying to convince my body to burn fat on a ketogenic diet, also known as a low-carb, high-fat diet. My body had to fuel itself without staples like potatoes. Instead, I was eating butter, olive oil and coconut oil. Yup: fat. I was skeptical at first about keto. My approach to nutrition has been based on Whole30 (the strictest form of the paleo diet) — eat protein and fresh vegetables; cut packaged foods, sugar and alcohol. It has always worked. But a friend had great results from keto, losing 15 pounds of fat while lifting heavier than the rest of us at my gym. Keto is not for everyone, particularly if you are prone to high cholesterol, or have a family history of heart disease or previous disordered eating, so check with a professional. I went to my friend’s naturopath, Kelsey Klausmeyer. He considers a ketogenic diet effective for many folks, particularly obese patients. He monitors patients using a bio-impedance assessment test, which documents fat, lean muscle mass and hydration. He ran one on me. It showed I was 26 percent fat and slightly dehydrated. I was surprised. While I enjoy meals out and treats, I cook most of my food. I work out, obviously. With my diet and activity level, Klausmeyer said, I was a perfect candidate for keto. In the name of nutrition, energy and higher lean muscle mass, I took keto on for almost three weeks. To help my body adapt, my goal was fewer than 40 carbs per day, while checking for ketosis with urine strips (available at drugstores). I picked up electrolytes; branch-chain amino acids for workouts Continue reading >>

Keto Chili

Keto Chili

This recipe includes two things that I’m a big fan of, easy crock-pot meals and chili! I love being able to quickly toss some fresh ingredients into the slow cooker in the morning, and have a nice and easy dinner in the evening. This recipe is on a weekly rotation in our house, and I hope you enjoy it as much as we do! Ingredients 1 LB Ground Beef 1 LB Ground Sausage (regular or hot depending on preference) 1 Medium Green Bell Pepper, chopped 1/2 Medium Yellow Onion, chopped 1 can of Diced Tomatoes in Tomato Juice (14.5oz) 1 can Tomato Paste (6oz) 1 TBSP Chili Powder (May need to use more if you choose a mild sausage) 1/2 TBSP Ground Cumin 3-4 Garlic Cloves, minced ( or 1 TBSP Garlic powder, which is .8 net carb additional per serving) 1/3 Cup of Water Instructions Brown the sausage and ground beef. Drain and save half of the fat. Place the cooked sausage and ground beef into the crockpot Add half of the fat drippings and all other ingredients into the crockpot and mix well. Place the lid on the crockpot, set on low, and cook for 6-8 hours. Plate and top with sour cream, cheese and green onions, if you like. (Toppings not included in listed macros) Enjoy! For more recipes (over 100!), tips, a 30-day meal plan, shopping lists, encouragement and so much more, pre-order my first book, Simply Keto, by clicking on the image below! Continue reading >>

96 Of The Best Ketogenic Diet Recipes [low Carb And Paleo]

96 Of The Best Ketogenic Diet Recipes [low Carb And Paleo]

We always need more recipes for the ketogenic diet. It’s hard to find recipes that don’t dump huge amounts of sugar or other carbohydrates into the dish, so we’ve scoured the web for some of the best low carb, keto recipes. We’ve put them into categories so you can find the recipes you want quickly and easily. From breakfast, to desserts, to drinks and snacks…take a look around and see which of these 96 ketogenic diet recipes you want to try! (Plus, all the recipes are Paleo, gluten-free, grain-free, and dairy-free except for butter/ghee so you can stay healthy and in ketosis!) Table Of Contents For Best Ketogenic Diet Recipes Ketogenic Dessert Recipes Ketogenic Drinks Recipes Don’t forget you can get this entire gigantic list of ketogenic diet recipes emailed to you by clicking the green button below. Best Ketogenic Diet Recipes – Breakfast – The Nourished Caveman Photo Credit: Vivica from The Nourished Caveman (with photo) Ingredients: organic uncured bacon, mushrooms, smoked salmon, shrimp, coconut cream, Celtic sea salt, ground black pepper. This is a lovely combination of flavor and texture. The cream can be replaced with coconut cream if you are dairy-intolerant. This meal can be easily frozen, so is ideal for cooking in batches so you always have something tasty in the freezer. This can be served over zucchini noodles, but tastes great on its own. Breakfast Porridge – Paleo Flourish Ingredients: almonds, coconut cream, sweetener of choice, cinnamon powder, nutmeg, cloves, cardamom. Ideal for the colder mornings, this porridge is perfect for the whole family. If you prefer your porridge sweeter, then we recommend you add in a dash of stevia. The cinnamon and cloves give a warm flavor to this breakfast dish. – Paleo Flourish Ingredients: almonds Continue reading >>

Keto Diet

Keto Diet

The Keto Diet, or Ketogenic Diet is a high-fat diet that is moderate in protein and low in carbohydrates. This macro-nutrient ratio allows the body to switch from using carbohydrates (converted into glycogen in the liver) for energy, to using fat (converted into fatty acids and ketone bodies in the liver). The human body is like a hybrid vehicle, relying on either carbohydrates or fat for fuel. For the most part, it cannot use both fuels simultaneously. Consuming fat allows the body to access hundreds of thousands of calories of stored fats that have been locked away during carbohydrate metabolism. In addition to burning fat reserves and super charging weight loss, ketosis produces a clean burning metabolic fuel that has many benefits. Ketones lower production of reactive oxygen species (ROS),1 enhance mitochondrial biogenesis,2 3 and induce positive epigenetic expression.4 Because of its neurological benefits, I went on a Keto Diet in 2014, and it has been helpful in moderating my MS symptoms. To help you get started on a Ketogenic Diet, I have compiled this page of my high-fat, low-carb Keto Diet recipes! Keto Diet Recipes Continue reading >>

5 Keto Recipes To Get You Through The Day

5 Keto Recipes To Get You Through The Day

Research has found that ketogenic diets have been formally prescribed to treat epilepsy since before 500 B.C. In the 1920s, they were adopted by Johns Hopkins Medical Center as a means of treating epileptic children, and have been used there ever since. In recent years, ketogenic diets have been investigated for their potential in treating several diseases. Check out this article to see if this diet is right for you. Whether you are already an avid keto dieter, feel better consuming less carbs, or simply want more healthy recipes incorporating whole foods, then check out these five recipes designed to make your life easier and full of flavor, every day. BREAKFAST KETO RECIPES: Sheet Pan Eggs served with Burn-Fat-A-Latte Sheet Pan Eggs with Sausage, Asparagus, and Goat Cheese Yields: 12 slices Cook Time: 20 minutes Difficulty: Easy Ingredients ● 12 spears of asparagus ● 1 yellow onion, organic ● 2 Andouille chicken sausage, nitrate free ● ¼ cup. goat cheese ● 12-14 eggs, pasture raised ● ¼ cup heavy cream ● 2 tbsp. grass-fed butter ● Himalayan salt, to taste ● Black pepper, to taste Instructions 1. Preheat oven to 350-degrees Fahrenheit. 2. Slice the onion. When caramelizing onions, you want to slice against the grain, so chop off each end (the bud and the root), then lay the onion on one of the flat surfaces. Slice onion in half through the core. Lay flat again, and starting at the root end, slice against the grain. 3. Chop asparagus and sausages into 1” bite-size pieces. In a medium saute pan over medium heat, add the chopped sausage. Once the edges begin to brown, add the onion and 1 tbsp. of butter. Turn down to medium-low heat. Once the onions soften and begin to caramelize, add in the asparagus. Saute for another 5 minutes, and set aside. 4. G Continue reading >>

Keto Recipes

Keto Recipes

It's a common misconception that you'll be eating boring and bland food when you're on a ketogenic diet. While simple foods are a staple, there's so many ways to add variety back into your diet. From single serve portions to meals that will feed a whole family, we make cooking keto as simple and easy as possible. Explore our ever growing library of recipes. There's step-by-step photos and nutrition breakdowns of every ingredient included, along with printer-friendly options! Don't forget to check back as we update several times a week with new and exciting keto recipes to try. Continue reading >>

Everything You Should Know About The Keto Diet

Everything You Should Know About The Keto Diet

The trending keto diet forces you to put that fat-is-bad mentality to rest once and for all. But can you take a ketogenic diet too far? By now, you know fat isn't as bad as everyone once thought. But we're guessing you still think twice before cooking with butter and indulging in a little cheese. Sound about right? Then the ketogenic diet will blow your mind. Simply called "keto" by its army of devoted followers, the plan revolves around eating lots of fats and not a lot of carbs. It's closely related to the Atkins diet but differs in that it limits your protein intake and calls for sticking to very low amounts of carbs the whole time you're on the diet, versus just during the introductory phase. What is the ketogenic diet? Following a traditional Western diet means the body sources its fuel from glucose found in carbohydrates. The ketogenic diet takes an entirely different approach. "You're taking carbohydrates out of the equation, and the body kind of pauses and says, 'Okay, I don't have any sugar. What am I supposed to run off of?'" says Pamela Nisevich Bede, R.D., a dietitian with EAS Sports Nutrition. The answer? Fat. Or, more specifically, ketone bodies, which are substances the body produces when it sources energy from fat rather than glucose. The keto diet is high in fat, low in carbs, and includes only a moderate amount of protein (because the body ends up converting excess protein to carbohydrates, Bede says). When we say high in fat, we mean it. The diet calls for sourcing 75 percent of your calories from fat, with 20 percent from protein, and 5 percent from carbohydrates. Exactly how many grams you should get depends on your energy needs (online calculators can help you figure it out), but most people will want to take in no more than 50 grams of carbs, Bede Continue reading >>

So What Exactly Is A Keto Diet? We're Breaking Down The Basics

So What Exactly Is A Keto Diet? We're Breaking Down The Basics

It seems like new diets are everywhere these days, and the ketogenic diet is hot right now — but how much do you really know about it? We’ve got the answers to all the health questions you didn’t even know that you had. For example… What is the ketogenic diet plan? The keto diet plan is a low-carb, high-fat, limited protein meal plan. Cutting carbohydrates can reduce your appetite and help you lose weight, but when you drastically reduce your carb intake and limit your protein consumption, you need to eat more healthy fats to balance out your diet. “In a clinical setting, a strict ketogenic diet would involve ultra-low carb consumption, like 20 or 30 grams a day,” director of the Lifestyle Medicine Clinic at Duke University Dr. Eric Westman explained to Time. “You’d want healthy fats to account for about 80% of your calories, and protein around 20%.” How does a ketogenic diet work? Ketones are energy-carrying molecules in your body. When you eat carbs, your body uses the glucose in them to create energy. By following a ketogenic diet plan, you can put your body into a state of “ketosis” which means that your body is using fat to create energy instead. Is a ketogenic diet safe? Ketogenic diets were actually first introduced to help treat certain medical ailments like epilepsy and seizures. Kids, older adults, and individuals with health complications like obesity, type 2 diabetes, or fatty liver disease should be careful and work with their doctor if they’re interested in trying the keto diet. But Dr. Westman thinks otherwise healthy adults should be fine. “If you’re a young and healthy adult, I have no safety concerns about removing carbs,” he told Time. “It’s really not a radical concept.” You start by adjusting your meals. Outside M Continue reading >>

The 4 Best Keto Diet Recipes To Cure Any Craving

The 4 Best Keto Diet Recipes To Cure Any Craving

Ready to take the keto diet journey to a tight belly and rippling abs, but not so thrilled about having to stay away from your favorite carb-packed concoctions? Follow this handy guide from keto master chef Marie Emmerich, author of Quick and Easy Ketogenic Cooking, and fool your brain—and stomach—with these low-carb but satisfying replacement dishes. If you’re craving chicken parm Use a no-sugar marinara sauce and replace the carb-laden pasta noodles with thin-sliced chicken breast to cut way down on the carbs but still have a satisfying meal. And make sure you use grass-fed ground beef for the filling so you get more vitamins and omega-3s. If you’re craving pasta Spend a few bucks on a spiralizer (like this one)—seriously, this thing is great for turning veggies into long noodlelike strands. To get your pasta fix without the carbs, make spaghetti out of a couple of zucchinis, then dress it with parmesan cheese—which is high in protein—and medium-chain triglyceride (MCT) oil. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done If you’re craving mashed potatoes Chop up a cauliflower head and cook it with organic broth and turnips for a few hours. Then blend it with a handheld immersion blender or i Continue reading >>

The Ketogenic Diet Is The Latest Buzzy Weight-loss Plan—here’s What A Day Of Eating Actually Looks Like

The Ketogenic Diet Is The Latest Buzzy Weight-loss Plan—here’s What A Day Of Eating Actually Looks Like

A nutrition expert shares three keto recipes for breakfast, lunch, and dinner. There's no question the ketogenic diet, or keto diet, is generating tons of buzz these days, with more than 4 million #keto posts on Instagram and counting. Though you may already know the basics of this high-fat, low-carb eating style, you may be less familiar with actual keto recipes, and what a typical day on the ketogenic diet really looks like. Enter nutrition and fitness expert Mark Sisson and his new book, The Keto Reset Diet ($28, amazon.com), a 21-day plan to achieve ketosis—or the state in which your body is burning fat (instead of carbs) as its primary source of fuel. “Most of us only know how to burn sugar, and we have to refill the tank every couple of hours—that’s where the cravings and constant hunger come in," Sisson explained in an interview with Health. His "reset" program is designed to relieve you of that need for a regular dose of carbs. "One of the biggest benefits of going keto is a dramatic mitigation of hunger and cravings,” he says. That's just one of many benefits of the ketogenic diet, according to its fans. Sisson lists a slew of other health perks, including more energy, greater clarity of thought, better sleep, a reduction in inflammation, and "a trend toward one’s ideal body composition." The ketogenic diet involves cutting your carbs down to 50g per day (about the amount in a bagel), which may seem daunting. But even doing it short term can have perks, says Sisson. “You don’t have to stay in ketosis forever to reap the benefits of this metabolic efficiency,” he says. “I’m not suggesting that people adopt a keto lifestyle for the rest of their days. Do it to reset your metabolism, gain the metabolic flexibility, and you can get long-term b Continue reading >>

Ketogenic Diet Recipes For Breakfast

Ketogenic Diet Recipes For Breakfast

This site contains affiliate links. Please read our Policies for information. The Ketogenic diet is also known as a low-carb diet. The goal is to train your body to use fat as a source of energy. Your body works by using the glucose in a high carb diet to provide you with energy. However, if you lower the amount of glucose being produced, you force the body to look elsewhere for that energy. Naturally, your body will turn to the fat already stored for that energy during your workout. Starting a new diet or healthy eating plan can be tough. The great thing about the ketogenic diet is that you can actually learn about the science behind the way it works! As far as I can tell, anything that helps me eat better, drink my water, and get in some exercise is usually a great thing. Everything from Jillian Michaels workout routines to these recipes and the many keto cookbooks out there, there are tons of helpful bits and pieces that keep me on track for a healthy lifestyle. Starting your day with an amazing ketogenic diet breakfast recipe can help you stay on track throughout the rest of the day. We’ve all heard that breakfast is the most important meal of the day. Then, years later, we hear of a study that says breakfast isn’t important. Then, just a few years later, we hear that breakfast is again, the most important meal of the day. No matter which study you choose to believe or what habits you’ve formed, breakfast is a good idea. Even if breakfast doesn’t kick start your metabolism. What a ketogenic diet breakfast does for you is help you start your day off on the right foot. That way, you can make it to the end of your day staying healthy and sticking to your diet. Muffins | Keto Connect Continue reading >>

Should I Try A Keto Diet?

Should I Try A Keto Diet?

Q: What are “keto” diets? I can’t open a magazine or a website without reading about them. Ketones (also known as ketone bodies) are metabolic by-products of fat burning. “Keto” diets (short for ketogenic) induce your body to make more of them. A ketogenic diet by definition is a very low-carb diet. By keeping carbs really low – as low as 20 grams a day – you can force your body to produce more ketones than it normally would. The idea is that if you reduce your body’s supply of carbohydrates, the body will be forced to burn fat to create more ketones and then use those newly created ketones as a source of fuel. So ketogenic diets are the true “fat burning” diets. This is one reason they’ve been used by so many weight-loss docs, most famously by Robert Atkins, MD, whose Atkins Diet was a keto diet before the term “keto” ever became popular. Remember, carbs are quickly broken down into glucose and used by the body as immediate fuel. But carbs are like kindling, while fats are the logs that keep your metabolic fire burning. Your goal is always to be a more efficient fat burner. Many people who are either obese or very resistant to weight loss have become, in popular parlance, “sugar burners,” meaning their bodies have learned to run on sugar, the dietary equivalent of kindling. These folks have huge fat stores – just ask them, they’ll point to them – but they can’t access that fat and use it for energy. Because ketogenic diets force the body to use fat, they have been very useful for weight loss, especially when nothing else works. Everyone generates ketone bodies – especially when you go without food for a long time, like during sleep. But with a very low-carb diet, you generate ketone bodies above the “normal” level (measurable Continue reading >>

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