Ketogenic Diet

12/23/2023

📣📌This is only up until tomorrow‼️

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10/23/2023

Hi folks, how are you doing? Just wanna say I discovered this new fb page who shares recipes and things about grilling foods. Just wondering if you would also like to follow it. Thanks!👇

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10/18/2023

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08/15/2022

Who needs protein powder anyways? Packed with almond milk, almond butter, chia seeds, and h**p seeds, this shake will energize you and keep you full all morning. If you're not really a chocolate person and prefer fruit smoothies, Coconut Berry Keto Smoothie is for you.

INGREDIENTS
3/4 c. almond milk
1/2 c. ice
2 tbsp. almond butter
2 tbsp. unsweetened cocoa powder
2 to 3 tbsp. keto-friendly sugar substitute to taste (such as Swerve)
1 tbsp. chia seeds, plus more for serving
2 tbsp. h**p seeds, plus more for serving
1/2 tbsp. pure vanilla extract
Pinch kosher salt

DIRECTIONS
1️⃣ Combine all ingredients in blender and blend until smooth. Pour into a glass and garnish with more chia and h**p seeds.

YIELDS: 1
PREP TIME: 0 HOURS 5 MINS
TOTAL TIME: 0 HOURS 5 MINS

This eBook will help you in your Keto.
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08/14/2022

So, what could happen if you do not drink water during keto? If your water intake is low, the following things could happen to you.

▫️ HEADACHE
Headaches occur when your body is experiencing mild dehydration. This is actually because your brain can temporarily contract away from your skull due to a lack of fluids, causing the headache pain sensation. A lack of electrolytes from not drinking enough water can also cause headaches and migraines.

▫️ DIZZINESS
Not drinking enough water can cause your blood pressure levels to drop as it becomes too thick to easily regulate around the whole body. When you are dehydrated, your brain does not have the same access to blood levels as it usually does. As a result of this, you may experience dizzy spells or short periods of tunnel vision and extreme dizziness when making sudden movements, such as standing up from a sitting position.

▫️ FAINTING
Whilst dizziness should be enough of a dehydration symptom to cause you to drink some more water, if you ignore this symptom, then you have the potential risk of fainting. Like dizzy spells, fainting due to dehydration can occur if your blood pressure lowers. If your blood pressure drops by too much or too quickly, your body's nervous system might not be able to cope and you may faint.

▫️ LETHARGY
Lethargy due to dehydration can either occur as a direct consequence of not drinking enough water, or it could be a secondary result of other dehydration symptoms. For example, lethargy may occur as a result of feeling nauseous: muscle cramps, rapid heartbeat, sickness, and muscle weakness are all symptoms of low water consumption. These can cause people to feel tired and weak as their body is struggling to cope due to dehydration.

Additionally, lethargy can also be a direct result of not drinking water enough throughout the day. This is because water is an essential aspect of your internal body that helps to deliver key nutrients to parts of the body, such as important organs. If this water content level is lacking or suddenly reduced, the body cannot deliver the right amount of nutrients and minerals to cells in a timely manner. This will cause your body to feel weak and lethargic and may cause you to feel overly sleepy or dizzy.

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08/14/2022

The ketogenic diet has become the staple point of a trendy lifestyle, with success stories constantly circulating around popular social media sites. The keto diet differs greatly from other health-related social media trends, as it is actually rigorously supported by a plethora of studies from nutritionists and doctors alike. With this professional backing, keto has been dubbed a sure-shot way to lose the extra pounds.

The keto diet focuses on a low-carb, high-fat diet with an end goal of rapid weight loss once your body is in a state of ketosis. With tweaks to your regular eating habits, the ketogenic diet will shed your excess body weight by burning stored fat rather than glucose. As a result of this, keto dieters can feel more confident whilst looking, and feeling, much better.

Staying hydrated during any diet is crucial, but with the keto diet, drinking water becomes all the more important to keep your water intake in check. This is due to the fact that low-carb diets like keto tend to retain less water despite fluid intake, and you will likely lose a lot more fluids through urination compared to other mainstream diets.

Maintaining healthy water and electrolyte intake whilst on the keto diet is essential for preventing serious circumstances such as severe dehydration. Due to this, many people are left wondering how much fluids they should be consuming every day in order to stay hydrated during keto.

HOW MUCH WATER SHOULD YOU DRINK ON KETO?

This is the key question that unfortunately does not have a straight answer that works for every type of body. Generally, how much water you need to consume whilst following the ketogenic diet also depends on external factors such as whether you exercise regularly, the extent to which you restrict carbs, as well as the average temperature of where you live.

As a result, there is no precise amount of water that you should drink whilst on keto - it depends on everyone’s unique body type. There is, however, a general formula that can be used to estimate how much water should be consumed.

To work out this formula, choose anywhere between 50% to 100% of your body weight in pounds (a happy medium would be 75% of your body weight) and have that figure as the number of ounces of water you should drink on a daily basis. Though you can choose anywhere between 50% and 100%, this is when you should factor in the external issues. For example, if you are exercising a lot or living in a hotter climate where you sweat more, raise the % amount that you decide on.

Alternatively, health experts recommend drinking around 64 ounces of water daily if you are following the ketogenic diet, with men needing to drink about 5 glasses of water more than women a day. To help regulate your body temperature and energy levels (as well as avoiding symptoms of the keto flu), experts suggest adding more salt into your low carbohydrate diet for optimal health.

It is recommended that whilst on the keto diet, you should add salt to your water to help regulate your electrolytes. 2.5 teaspoons of salt a day, or 5 grams of sodium, will help your body to retain water in order to help prevent dehydration.

This eBook will help you in your Keto.
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08/13/2022

Some mornings, we crave something sweet with our morning coffee. The problem is, most breakfast pastries usually have little to no nutritional benefits, and their high amount of sugar leave us hungry long before lunchtime. As much as we love a good cinnamon roll, chowing down on one isn't exactly the best way to start the day. These muffins were MADE for those cravings. They've got protein, fruit, AND they're sugar free. Win/win/win!

INGREDIENTS
2 1/2 c. almond flour
1/3 c. keto friendly sugar (such as Swerve)
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. kosher salt
1/3 c. melted butter
1/3 c. unsweetened almond milk
3 large eggs
1 tsp. pure vanilla extract
2/3 c. fresh blueberries
Zest of 1/2 lemon (optional)

DIRECTIONS
1️⃣ Preheat oven to 350° and line a 12-cup muffin pan with cupcake liners.
2️⃣ In a large bowl, whisk to combine almond flour, Swerve, baking powder, baking soda, and salt. Whisk in melted butter, almond milk, eggs, and vanilla until just combined.
3️⃣ Gently fold blueberries and lemon zest (if using) until evenly distributed. Scoop equal amounts of batter into each cupcake liner and bake until slightly golden and a toothpick inserted into the center of a muffin comes out clean, 23 minutes. Let cool slightly before serving.

YIELDS: 1 DOZEN
PREP TIME: 0 HOURS 15 MINS
TOTAL TIME: 0 HOURS 40 MINS

08/13/2022

Exercise is essential no matter your type of diet — it helps to keep the body in shape and also promotes heart and mental health. But when you’re in ketosis, there are a lot of concerns about exercising because there is limited carbohydrates in your diet. This requires more energy from fat, and consequently, it’s mandatory to get the fat from healthy sources.

Here are seven easy ways to exercise better when on a ketogenic diet.

▫️Plan Your Meals
▫️Watch the Number of Carbs in Your Diet
▫️Eat a Balanced Diet
▫️Stick to an exercise routine
▫️Drink Enough Water
▫️Get Enough Rest
▫️Stay Healthy

In Conclusion

A keto diet, when combined with a regular exercise routine, can speed up your weight loss. Consequently, you need to keep a strict, low-carb and high-fat diet, to maintain steady ketosis. Follow an exercise routine and take note of the tips outlined above to maximize your results while exercising on a ketogenic diet.

This eBook will help you in your Keto.
https://www.amazon.com/dp/B074XM74GT

08/12/2022

Quick reminder: When you're following a keto diet, carbs are bad, fat is good. So you might think that a bagel, the carbiest of carbs, could never be made keto. Well you thought wrong! This bagel is tasty, easy to make and keto. Here is how these keto bagels are made:

INGREDIENTS
2 c. almond flour
1 tbsp. baking powder
3 c. shredded mozzarella cheese
2 oz. cream cheese
2 large eggs, plus 1 large egg lightly beaten
3 tbsp. everything bagel seasoning

DIRECTIONS
1️⃣ Preheat oven to 400°. Line 2 rimmed baking sheets with parchment paper. In a large bowl, whisk the almond flour with the baking powder. In a medium microwave safe bowl, combine the mozzarella cheese and cream cheese. Microwave, stirring every 30 seconds, until the cheese is melted and combined, about 2 minutes total.
2️⃣ Scrape the cheese mixture into the bowl with the almond flour mixture and add the two eggs. Mix until well combined. Divide the dough into 8 equal portions. Roll each portion into a ball. Press your finger into the center of each ball and stretch to form a bagel shape. Arrange bagels on prepared baking sheets.
3️⃣ Brush the top of each bagel with beaten egg and sprinkle with everything bagel seasoning.
4️⃣ Bake on the middle rack for 20 to 24 minutes or until golden brown. Let cool 10 minutes before serving.

CAL/SERV: 356
YIELDS: 8 SERVINGS
PREP TIME: 0 HOURS 15 MINS
TOTAL TIME: 0 HOURS 35 MINS

This eBook will help you in your Keto.
https://www.amazon.com/dp/B074XM74GT

08/12/2022

This recipe was inspired by the staple appetizer at P.F. Chang's restaurant, which has been on the menu since day one in 1993—they’ve never revealed the recipe. Cofounder Philip Chiang was inspired by the cult-favorite lettuce wraps his mother, Cecilia, served at her upscale restaurant The Mandarin in San Francisco (she’s credited with popularizing Chinese food in America in the ’60s). He swapped out squab for chicken in the now iconic version we replicated.

Copycat Chicken Lettuce Wraps

INGREDIENTS
3 tbsp. hoisin sauce
2 tbsp. low-sodium soy sauce
2 tbsp. rice wine vinegar
1 tbsp. Sriracha (optional)
1 tsp. sesame oil
1 tbsp. extra-virgin olive oil
1 medium onion, diced
2 cloves garlic, minced
1 tbsp. freshly grated ginger
1 lb. ground chicken
1/2 c. canned water chestnuts, drained and sliced
2 green onions, thinly sliced
Kosher salt
Freshly ground black pepper
Large leafy lettuce (leaves separated), for serving
Cooked white rice, for serving (optional)

DIRECTIONS
1️⃣ Make the sauce: In a small bowl, whisk together hoisin sauce, soy sauce, rice wine vinegar, Sriracha, and sesame oil.
2️⃣ In a large skillet over medium-high heat, heat olive oil. Add onions and cook until soft, 5 minutes, then stir in garlic and ginger and cook until fragrant, 1 minute more. Add ground chicken and cook until opaque and mostly cooked through, breaking up meat with a wooden spoon.
3️⃣ Pour in sauce and cook 1 to 2 minutes more, until sauce reduces slightly and chicken is cooked through completely. Turn off heat and stir in chestnuts and green onions. Season with salt and pepper.
4️⃣ Spoon rice, if using, and a large scoop (about 1/4 cup) of chicken mixture into center of each lettuce leaf. Serve immediately.

YIELDS: 4 SERVINGS
PREP TIME: 0 HOURS 15 MINS
TOTAL TIME: 0 HOURS 30 MINS

This eBook will help you in your Keto.
https://www.amazon.com/dp/B074XM74GT

08/12/2022

📌Here are 10 healthy foods to begin adding in again on your keto maintenance plan.

1. Strawberries
2. Baby Carrots (or Any Carrots, for That Matter!)
3. Black Bean Soup
4. Edamame
5. Kiwi
6. Butternut Squash
7. Watermelon
8. Lentils
9. Oatmeal
10. Sweet Potatoes

‼️This eBook will help you in your Keto.
https://www.amazon.com/dp/B074XM74GT

08/11/2022

‼Here's a KETO INGREDIENT GUIDE.

This eBook will help you in your Keto.
https://www.amazon.com/dp/B074XM74GT