Dinner: In a small sauce pan bring 2-3 cups of water to the boil. Cook a large egg in rolling boil for 5 minutes, then transfer to ice bath (a bowl with cold water and ice cubes in it). Wash and spin dry butter lettuce, top with sliced avocado and hemp seed. Serve soft boiled egg with cherry tomatoes, butter lettuce salad and mayonnaise as dressing.
For a snack that needs zero preparation, reach for the olive jar, Griffin suggests. Olives are mostly made up of fat, specifically healthy monounsaturated fat, Berkley Wellness points out. Plus, as research published in the Journal of Agricultural and Food Chemistry notes, they're loaded with antioxidants, and are low in calories and carbs. Keep in mind that olives can contain a lot of sodium, though — sometimes as much as 42 milligrams in one olive, according to Berkley Wellness.
A ketogenic diet focuses on minimal plant-based carbs, moderate amounts of clean protein, and high healthy fat consumption – the three keys to achieving nutritional ketosis. In ketosis, you’re essentially converting yourself from a “sugar burner” to a “fat burner.” With 40g or less net carbs per day, you’ll feel satisfied instead of hungry. The lower sugar helps reduce inflammation and fight chronic disease while keeping your insulin levels in tact, too. Great for people suffering from chronic conditions or anyone who wants to feel their best.
There are many scenarios that can cause constipation with the ketogenic diet. Most people assume it’s a fiber issue; but it’s not that simple. You want to compare what you were doing before ketosis and after. Look at the change in vegetable fiber consumption; if you don’t have enough gut bacteria to digest all these vegetables, they will cause bloating, constipation, gas and all kinds of digestive issues. Some people can digest vegetables and others can’t. Some people can’t digest cabbage or cruciferous veggies. So, you might have to switch to less fibrous vegetables, such as various kinds of lettuce, and especially kale and beet greens, for your potassium. Electrolytes greatly help with constipation, too. If you need more support getting electrolytes, try my electrolyte powder. It helps supply the 4,700 mg a day of potassium you need, which is hard to manage without eating loads of vegetables.
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 keto diet food list. Plus, you can make many favorite recipes keto-friendly.
Bulk buy and cook. If you’re someone who doesn’t like to spend a lot of time in the kitchen, this is the best of both worlds. Buying your food at bulk (specifically from wholesalers) can reduce the cost per pound tremendously. Plus, you can make ahead food (bulk cook chicken thighs for pre-made meat, or cook entire meals) that are used as leftovers, so you spend less time cooking.
This is based on another principle that I talked about in previous books: You don’t lose weight and get healthy. Rather, you get healthy to lose weight. More than just losing weight or reducing your blood sugar, your goals should be getting healthy, making sure you get as much nutrients as you can from what you eat, and making sure you only eat quality food. I look at ketosis as ONE strategy or piece of the puzzle. Ketosis is healthy because it allows you to run your body on a cleaner fuel.
One cup sliced cucumbers and 10 large olives makes for a great keto-friendly snack, with added benefits: “This is a great snack to help people in ketosis supplement their sodium levels." says Desiree Nielsen, R.D., author of Un-Junk Your Diet. When you're in ketosis, your body needs more sodium, and “without adequate sodium, people are at risk for dehydration, constipation, and more dangerous electrolyte imbalances," she adds.
Ariel Warren is a Registered Dietitian, Diabetes Educator, graduate from Brigham Young, and was diagnosed with Type 1 at the age of 4 years old. Ariel understands diabetes and enjoys working with clients to improve their blood sugar management, healthy eating, weight loss, fitness, and pregnancy. For coaching from a T1D Dietitian, you can contact Ariel directly, through her website: arielwarren.com.
Ready to head out the door and start buying groceries? Slow down there, chief. Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. In the first few days, you could end up craving them—badly. This means fruit, too. Even carrots and onions are too high-glycemic to work with keto, Wittrock says.
Getting control of your diet is the first and most important step towards lasting health and weight loss. Low carb recipes like these will give you a good blueprint to move forward with permanent changes to the way you eat that will improve your life and health. When filled with healthy, whole foods that are low in carbs and prepared deliciously, the keto diet is an amazing way to create a lasting, positive difference in your life!
Sarah, To make this recipe using the ranch packet, I would do the following: 1) Omit the following: apple cider vinegar, chives, garlic powder, onion powder, red pepper flakes, dill, salt, and black pepper. 2) Use 2 ranch packets. 3) Increase the water to 1 to 1 1/2 cups (because the ranch packets are likely to contain thickeners). If you make the recipe with these changes, please let us know how it goes!
Stomach growling? Reach for a handful of macadamia nuts, which have the highest amount of fat and lowest amount of carbs in the nut family, according to previous research in the journal Nutrients. Nutrition aside, they’re snacking all-stars because they’re easy to bring with you and don’t need to be refrigerated. Keep a stash wherever you spend your day — in the car, at your desk, or in the pantry at home.
Another benefit of meal prepping is that it greatly reduces your time spent in the kitchen. That’s right… you no longer have to work as a short order cook for 2 hours a day! This budget meal plan will make use of all the items we prep as well as the rest of the items on the shopping list. There is still some cooking required, but it will only be about 10-15 minutes a day, and is mostly just cooking broccoli/cauliflower. I would encourage you to check out this keto on a budget meal prep video we’ve put together as it was made specifically for this meal plan:
And here’s an important side note: The amount of sugar we need in our bodies to keep the blood sugar number normal is only 1 teaspoon for all the blood in your body (about 1 gallons of blood). And that tiny amount of sugar could come from eating vegetables or even protein. In reality we do not need any sugar in our food at all. Yet the average person consumes 31 teaspoons of sugar and hidden sugar each day!
The easiest macro to calculate in the ketogenic diet is fat. Once you've got your carbs and protein set, simply fill the rest of your daily calorie needs with fat sources. If you find yourself wanting to gain a bit of weight, add approximately 500 calories, or 55 grams. If you want to lose weight, cut down on your fat intake by 200-500 calories, or 22-55 grams.
When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, only when medically recommended diets of 600 to 800 total calories.