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The Definitive Guide To The Ketogenic Diet

The Definitive Guide To The Ketogenic Diet

To visualize what the most popular diets in America really look like, we built our own pyramids. Here's what a day on the fat-first ketogenic diet should look like. The ketogentic diet is all about one thing: fat. By eating almost nothing else, your body shifts fuel sources from glucose to fat-generated ketone bodies, says Dominic D’Agostino, an associate professor at the University of South Florida’s Morsani College of Medicine and research scientist at the Institute for Human and Machine Cognition. The diet has gained popularity in the past few years among Type-A CEOs like tech exec Richard Jalichandra, weight-loss seekers like Jimmy Moore, and ultra-endurance athletes like Zach Bitter and Jeff Browning. But the ketogenic diet actually started as a medical intervention nearly a century ago. “It’s the standard of care for certain types of epilepsy, and it’s well accepted within the medical community as an intervention for other conditions like Alzheimer’s or Type 2 diabetes,” says D’Agostino. The thing about ketosis, though, is that it can be pretty restricting—in order to remain fat-adapted, as much as 75 percent of your calories must come from fat, with 20 percent coming from protein and only 5 percent coming from nonstarchy vegetables, mostly in the form of leafy greens or foods like broccoli. Fruit, grains, even some nuts and seeds are considered too high in carbs, and sugar is the diet’s sworn enemy, as your body will burn it as fuel and thus zap you right out of ketosis. Even athletes who are on the keto diet aren’t allowed additional carbs, though some do experiment with cycling in and out of ketosis depending on their training phases, says Cate Ritter, a Pebble Beach, California–based nutritionist and health writer. To help you navigate 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 >>

Low-carb Recipes

Low-carb Recipes

Low-carb recipes don't have to be just meat and vegetables, though if you search for any low-carb dinners on the Internet, that's about all you will find. We've limited these low-carb dinners to 30 grams of carbohydrates per serving. Many are even lower than our 30-gram cap. Any carbs you do see in this collection are of the "smart" variety. Smart carbs (like fruit, whole grains, and beans) stretch any carb count you get into a healthier option. They come filled with fiber, protein, and other nutrients, not just empty carb calories. Click through this delicious recipe slideshow to discover a large assortment of healthy low-carb dinner recipes that will help you cut carbs without the cravings. Continue reading >>

50 Keto Recipes — High In Healthy Fats + Low In Carbs

50 Keto Recipes — High In Healthy Fats + Low In Carbs

Trying new diets can be tough: all those things to avoid, to eat more of, new ingredients to buy. It’s enough to drive anyone bonkers. But there’s one way of eating that’s been gaining momentum lately — the ketogenic, or “keto,” diet and its keto recipes. The keto diet is one of the most effective that I’ve come across and one of the more straightforward (as opposed to easy!) to follow. In a nutshell, when you’re on a keto diet, you eat a very low-carb, high-fat diet. That means goodbye pasta and bread, hello cheese and oils. It’s pretty much the opposite of what we’ve been taught our entire lives. But it works if you follow the food list. What makes the keto diet work so well is that, with little glucose from carbohydrates in our bodies, we have to burn something else — fat — for energy. The keto diet can cause the body to burn fat quite quickly (hurray!). But even if you’re not trying to lose weight, the keto diet might appeal to you. By limiting sugars and processed grains, you lower your risk of type 2 diabetes. Eating an array of heart-healthy fats, like nuts, olive oil and fish, can decrease your risk of heart disease. And while some people stick to a super strict keto diet, with 75 percent of their diet coming from fat, 20 percent from protein and just 5 from carbs, even a less intense, modified version can help you reap the keto diet’s benefits. But eating keto doesn’t mean eating just any kind of fat or stuffing your face with ice cream. Instead, it’s about mindfully choosing foods that are high in healthy fats and low in carbs. If you’re not sure where to begin, have no fear. There are some really delicious, good-for-you keto recipes out there that are begging to be eaten. 50 Keto Recipes 1. Avocado Deviled Eggs On the keto di Continue reading >>

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 >>

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 >>

Carbsmart Magazine Issue 02: April 2013: Surprising Health Benefits Of Ketogenic Diets

Carbsmart Magazine Issue 02: April 2013: Surprising Health Benefits Of Ketogenic Diets

Purchase & Download PDF Version of April 2013 Issue of CarbSmart Magazine from CarbSmart.com 139 Pages Articles by Dana Carpender, Amy Dungan, Caitlin Weeks, Susie T. Gibbs, Jimmy Moore, and many more. Purchase iPad Version or subscribe from iTunes CarbSmart Magazine Issue 02: April 2013 Surprising Health Benefits of Ketogenic Diets: SPOTLIGHT: THE SURPRISING HEALTH BENEFITS OF KETOGENIC DIETS WHAT IF FAT IS THE SOLUTION? Drs. Volek & Phinney reveal secrets of the Art & Science of Low Carbohydrate Performance in an Exclusive Interview by Dana Carpender. Athletic friends telling you that sports require carb-loading? These researcher-athletes have demonstrated that’s simply not the case. Discover how a ketogenic diet can improve the results of your fitness plan. CARBS, CALORIES & CANCER: Ketogenic Diets in Supportive Cancer Treatment: One of the selling points of low fat diets was the notion they’d prevent cancer. But cancer-cells are, by definition, glucose hogs. So what happens to them when you stop eating carbs? In an exclusive article, researcher Rainer Klement explains. WHAT In THE HDL? 10 Unexpected Benefits of Nutritional Ketosis: Superstar Blogger and Podcaster Jimmy Moore has lost more than 70 pounds since tweaking his diet to maintain a consistently deep level of ketosis. But that’s just the beginning of the astounding benefits he’s seen. MAD ABOUT KETO DIETS: A Mother’s Story How The Modified Atkins Diet aka MAD, helped give her epileptic son, Casey, a new life by Annette Siefert: Before there were seizure medications, there was the ketogenic diet, and it’s enjoying a renaissance. A mother tells the moving story of how the Modified Atkins Diet offered her son tremendous relief from seizures, and a shot at just being a kid. KETOGENIC DIETS AND DEM 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 >>

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 >>

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 >>

Meal Almond Flour & Flax Seed Pancakes

Meal Almond Flour & Flax Seed Pancakes

200+ Keto, Delicious, & Low-Carb Recipes Have any special requests for a recipe? Struggling to find something that is down your alley? Hit us up and let us know and we will go on the hunt for the perfect recipe for you. Net Carbs: 1.6 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 >>

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 >>

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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