keto recipes

CHEESY ASPARAGUS CASSEROLE KETO RECIPE

Cheesy keto asparagus casserole with crunchy bacon on top in a white pan.

Course: Side Dish
Cuisine: American, casual
Servings: 6
Calories: 241kcal

Ingredients

    • bunches asparagus
    • 1 tbsp butter
    • 1/2 oz cream cheese, softened
    • 1/2 cup heavy whipping cream
    • 1 tbsp chicken broth
    • 1/4 tsp Italian seasoning
    • 1/2 tsp garlic powder
    • 1/4 tsp paprika
    • 1/8 tsp salt
    • 1/8 tsp pepper
    • 1/3 cup parmesan cheese, grated
    • 1/8 cup pepper jack cheese, grated
    • 1/2 cup mozzarella cheese, grated
    • 1/2 tsp red pepper flakes
  • 1/3 cup bacon, cooked and crumbled

Instructions

    • Preheat oven to 400 degrees. Wash and trim the asparagus, then grease the 9 X 13 baking pan and lay them in it.

      See how to trim asparagus in the notes below.

    • In a skillet melt butter on medium heat, then add softened cream cheese, heavy whipping cream, chicken broth, garlic powder, paprika, Italian seasoning, salt, and pepper. Continuously whisk until the ingredients are thoroughly combined.
    • Reduce to a medium/low heat and allow the sauce to simmer gently boiling until the heavy whipping cream has reduced and thickened. Keep whisking so that it doesn’t stick to the bottom of the pan. It will take a few minutes for the sauce to reduce and thicken.
  • Once it has thickened, add the parmesan and pepper jack cheese then continue to stir until the cheeses melt and the sauce is smooth.
  • Pour the cheese sauce over the asparagus down the middle of the casserole dish, avoiding the tops of the asparagus. Next, sprinkle the mozzarella cheese and crushed red pepper flakes on top of the cheese sauce. (Make sure to check out the process pics above the recipe card.)
  • Bake for 15 minutes.

    If you prefer crunchier asparagus, you can reduce the baking time for 2-3 minutes.

  • Remove from oven and add bacon crumbles to the top.
  • Bake for another 3 minutes and enjoy!

Notes

The nutritional information provided for this recipe is based on dividing the casserole into 6 even servings.

How do I trim asparagus?

There are multiple ways to trim fresh asparagus. You can peel the bottom until the tough woody outside is removed, leaving the more tender juicy part of the asparagus. You can pinch the end part and bend until it snaps, or line all of your asparagus up on a cutting board and chop the ends off. Here are detailed steps if a visual is more helpful.

If I have thinner asparagus is the bake time affected?

It comes down to preference and how crunchy or tender you like asparagus. However, thinner asparagus is going to cook faster than thicker asparagus, so you may need to reduce the baking time by a couple of minutes.

Can I use other vegetables instead of asparagus in this recipe?

Yes, you can use whatever type of keto-friendly veggie you’d like! Perhaps try fresh green beans, zucchini, cauliflower, or Brussel sprouts for a nice change of pace.

Can I make this ahead?

This asparagus side is easy to make. You can also make it in advance by following all of the steps in the recipe card except baking it in the oven. When you are ready to bake it, warm it slowly by putting it in the oven while the oven is preheating then following the remaining steps in the recipe card below. Warming it slowly is very important to keep the sauce from separating. It may take a few extra minutes to bake since it has been refrigerated.

Nutrition

Calories: 241kcal | Carbohydrates: 8g | Protein: 10g | Fat: 20g | Saturated Fat: 11g | Cholesterol: 58mg | Sodium: 387mg | Potassium: 358mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1742IU | Vitamin C: 9mg | Calcium: 178mg | Iron: 3mg

KETO ZUPPA TOSCANA

yield: 8-10 SERVINGS

 

prep time: 15 MINUTES

 

cook time: 30 MINUTES

 

total time: 45 MINUTES

Ingredients

  • 8oz bacon
  • 1lb Italian sausage links, casing removed
  • 1 small onion, chopped
  • 6 cloves garlic, sliced
  • 7 cups chicken broth
  • 1 head cauliflower, cut into florets
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • Red chili flakes, salt and pepper to taste
  • 4 cups kale or spinach
  • 1.5 cups heavy whipping cream
  1. In a large pot, fry bacon until crispy over medium-high heat. Remove bacon, set aside, and remove all but 2-3 Tbsp bacon drippings.
  2. In the same pot, fry sausage in bacon drippings, crumbling with wooden spoon, until browned and crumbly. Remove and set aside.
  3. Add chopped onions to same pan, sauté until translucent. Add garlic, cook until fragrant.
  4. Add chicken broth, cauliflower, oregano, thyme, red chili flakes, salt and pepper. Mix well and bring to a boil. Reduce heat to medium low and cook until cauliflower is fork tender, about 10-15 minutes.
  5. Optional – Remove about half of the cauliflower and blend in a blender or food processor, then stir back into the pot. This thickens the soup.
  6. Add about 3/4 of the meat mixture, saving some aside for garnishing.
  7. Stir in kale or spinach and cook 2-3 minutes, until wilted.
  8. Reduce heat to low, add heavy cream, stir nicely and allow flavors to mix together for a few minutes.
  9. Taste. Add additional salt, pepper, red chili flakes, thyme and oregano as desired.
  10. Serve in your favorite bowl and garnish with more bacon and sausage along.

Nutrition Information

Yield10Serving Size1Amount Per ServingCalories425Total Fat34gSaturated Fat16gTrans Fat0gUnsaturated Fat18gCholesterol92mgSodium1464mgCarbohydrates9gNet Carbohydrates6gFiber3gSugar4gProtein22g

Keto Shrimp and Cauliflower Cheese Grits

Prep: 20 mins
Cook: 30 mins
Ready in: 50 mins
Servings: 6
Calories: 579kcal

Ingredients

  • 2 lb Shrimp
  • 2 tbsp Cajun Seasoningclick for recipe
  • 6 slices Sugar-free Baconregular bacon works, but I prefer sugarfree
  • 2/3 lb hot chicken chorizo sausagepork works also – remove the casing
  • 1/2 Bell Pepperabout 1 cup, chopped
  • 2 Shallotsabout 1 cup, chopped
  • 1/4 cup Green Onionchopped
  • 6 cloves Garlicminced
  • 1/2 tsp Xanthan Gumor 2 tsp of tapioca starch, or 1 tbsp Unflavored Collagen Peptides
  • 2 tsp Lemon Juice
  • 1/2 cup Chicken Brothor seafood broth

Cheddar Cauliflower Grits

  • 16 oz Cauliflower Rice
  • 3/4 cup Organic Heavy Whipping Cream
  • 3/4 cup Chicken Broth
  • 2 oz Cream Cheese
  • 2 tbsp Butter
  • 1 tsp Natural Ancient Sea Salt
  • 1/2 tsp Black Pepper
  • 1 tsp Dried Chives
  • 1/2 cup grated cheddar cheese

Instructions

Southern Shrimp

  • Sprinkle the shrimp with the cajun seasoning mixture and set aside
  • Heat 12-in skillet on medium heat
  • Cook bacon until crisp. Remove from pan, crumble, and set aside.
  • Cook the chorizo in bacon drippings. Remove from pan and set aside with the bacon
  • Saute vegetables (shallots, bell peppers, green onions, and garlic) in the bacon and chorizo fat until translucent.
  • Add the xanthan gum, lemon juice, and broth to the vegetables. Cook until a sauce begins to form (~5 minutes)
  • Add the chorizo, crumbled bacon and seasoned shrimp into the pan. Cook until the shrimp is pink.

Cauliflower Cheese Grits

  • Heat a skillet over medium-low heat
  • Add cream, broth, and cream cheese. Mix until the cream cheese is melted (~5 minutes)
  • Add cauliflower, butter salt, chives and pepper
  • Stir on medium-low until the cauliflower rice is tender (~5-10 minutes)
  • Add cheddar into the pan and allow it to melt

Finish The Dish

  • Add the cauliflower cheese grits to a bowl.
  • Top the keto grits with the southern shrimp and serve.

Nutrition Details

Calories: 579kcal | Carbohydrates: 12g | Protein: 50g | Fat: 37g | Saturated Fat: 19g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 483mg | Sodium: 2490mg | Potassium: 546mg | Fiber: 3g | Sugar: 3g | Vitamin A: 2015IU | Vitamin C: 83.7mg | Calcium: 334mg | Iron: 4.4mg

Vegetable Beef Soup with Cabbage

Prep Time: 20 minutes
Cook Time: 1 hour 5 minutes
Total Time: 1 hour 25 minutes
Servings: 6
Calories: 238kcal

Ingredients

    • 1.5 lbs stew beef
    • 3 tbsp olive oil
    • 2 cups cabbage chopped
    • 1 tbsp tomato paste
    • 1 red bell pepper
    • 1 scallion (green onions)
    • 2 garlic cloves
    • ½ tsp cayenne pepper
    • 1 tsp bouillon powder
    • 1 tsp thyme
    • 1 tsp ground crayfish substitute with 1 tbsp coconut aminos
    • 1 tsp salt to taste
  • 2 cups meat stock
  • 2 cups water
  • pinch of black pepper for browning the meat
  • pinch of salt for browning the meat

Instructions

    • Chop the cabbage, scallions, garlic and bell pepper.
    • Cut the beef into chunks if not already cut.
    • Turn on the instant pot and switch to Saute mode.
  • Add the olive oil, then add the beef.
  • Add a pinch of salt and black pepper and stir the beef till it is browned.
  • Add the scallions and garlic and stir till softened.
  • Add the red bell pepper, tomato paste, and all the spices.
  • Pour in 2 cups of meat stock, and 2 cups of water.
  • Press the manual mode on the Instant pot and set it to 45 minutes.
  • After the instant pot counts down, do a quick release.
  • Add more salt and spices if you desire.
  • Add the cabbage and simmer for 5 – 10 minutes.
  • Serve and enjoy!

Notes

This has 6 servings and 2 net carbs per serving.

  • Brown the beef in batches if you have a smaller instant pot.
  • Always leave the instant pot lid OFF when using the saute function.
  • It will take 10 minutes for the instant pot to come to pressure when using the manual mode.
  • Use a wooden spoon to switch the vent to the venting position for the quick release. Be careful not to get burned!
  • If you want a slightly crunchier cabbage, only leave it for 5 minutes in the end.

Nutrition

Calories: 238kcal | Carbohydrates: 3g | Protein: 25g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 70mg | Sodium: 181mg | Potassium: 495mg | Fiber: 1g | Sugar: 2g | Vitamin A: 765IU | Vitamin C: 35.4mg | Calcium: 35mg | Iron: 2.6mg

Cauliflower Waffles

Course: Breakfast, Main Course, Snack
Cuisine: American
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 2 chaffles
Calories: 171kcal

Equipment

  • Dash Mini Waffle Maker

Ingredients

  • 1 Egg
  • ½ cup Colby Jack, shredded cheese finely shredded; any type of shredded cheese may be used
  • ½ cup cauliflower rice fresh or frozen. Do NOT defrost if using frozen, but break up any hard clumps before measuring.
  • ¼ teaspoon garlic powder, Italian seasoning or other spice of choice. OPTIONAL

Instructions

  • Preheat the waffle maker.

    Note: The instructions assume you are using a mini waffle maker, like the Dash. See notes if you’re using a regular-sized or Belgian waffle maker.

  • Stir egg, shredded cheese, and cauliflower rice together in a small bowl. Stir in any seasonings you decided to use too. It will be on the thick side.
  • Open the waffle iron and mist it with cooking spray. Transfer about ¼ cup of batter into the bottom. Use a silicone spatula to spread the batter to the edge of the well for a clean edge.

    Note: this recipe yields 2 to 3 chaffles depending upon the size of the cauliflower crumbles and how thick you spread the batter.

  • Allow the chaffle to cook for about 4 minutes or until the steam no longer escapes from the sides of the waffle maker. Remove with silicone tongs.
  • Repeat with remaining batter. The chaffles will continue to crisp and firm up for a few minutes after you remove them. Enjoy!

Notes

You’ll find more expert tips and step-by-step pictures above!

  • Different Waffle Maker – If using a different type of waffle maker then follow the directions for your appliance. The general process works the same way.
  • Store – Place chaffles in an airtight storage container in the refrigerator for up to 3 days or freezer for up to 3 months. Reheat in a toaster or air fryer until crispy

Nutrition

Calories: 171kcal | Carbohydrates: 3g | Protein: 11g | Fat: 13g | Saturated Fat: 7g | Trans Fat: 1g | Cholesterol: 113mg | Sodium: 243mg | Potassium: 192mg | Fiber: 1g | Sugar: 1g | Vitamin A: 447IU | Vitamin C: 19mg | Calcium: 247mg | Iron: 1mg

KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

This is the Keto Diet Plan For Beginners and today we are going to walk you through some step-by-step tutorials to get you started on a life long weight journey. Remember, this isn’t a lose weight quick scheme. This is forever.

After about a three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet.I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it. AlthoughI don’t want you to just know how to make keto work, I want you to understand keto inside and out!

Right now you probably just want to know what you need to eat, how much you should work out, and what foods you need to avoid. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want

RECOMMENDED KETO STARTER PRODUCTS:

Let’s get this party started!

KETO DIET PLAN FOR BEGINNERS: STATS

KNOW YOUR BODY:

1) The first thing you need to do before starting the plan is to figure out where you are right now.

Weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally.

You need to know these stats:

Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your true weight before eating and without clothing.

Height:  Hopefully you know this, but who knows, maybe you’ve grown!

Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.

 

Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle.

Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part

Wrist: Measure in the dip between the bony part of your wrist and the start of your hand.

Forearm: Tense your muscle and measure the largest part of your forearm.

Once you have your stats, you can enter them into this BMI calculator to get your BMI.  As you can see, I have about 18% body fat.Keep all of your numbers in a progress journal that you can look back on to stay motivated and track your progress. Like this one – Check it out, this journal is PERFECT! It has pages for notes, goal setting, daily targets, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!

2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for.  I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you.

KETO DIET PLAN FOR BEGINNERS: PERSONAL MACROS

3) Now that you have the information you need about your body’s present condition and info on ketosis, head over to this Keto Calculator Tutorial, and figure out how many grams of Carbohydrates, Fat, and Protein you need each day to lose weight. These numbers are critical so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see them when planning meals.

KETO DIET PLAN FOR BEGINNERS: GOALS

 

4) So, how are you feeling? Are you excited to see the numbers behind what you will be eating? You should be, because you are about to discover how you can lose weight, and still enjoy foods that taste amazing! This is going to be the last big project you complete before we get to the actual food.

5) By now you should know both where you are and where you want to be. Those are the first steps. Now it’s time to start planning your meals. You can use these food lists to help you figure out what kinds of foods you should be eating. Remember this is not a diet plan that has an end date. This is a lifestyle change that you will pass on to your children.

If you start at 20g of carbohydrates a day, you should slowly move to 50 as you reach your goal. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 50g of carbs or less each day so that should be your starting range. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post).

KETO DIET PLAN FOR BEGINNERS: FOOD

6) Now it’s your turn! Get to work creating healthy and delicious low carb, keto friendly meals you will love! If you’re wondering about what you can expect, be sure to read weekly experience posts and subscribe because I will be writing more daily!

KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

This is the Keto Diet Plan For Beginners and today we are going to walk you through some step-by-step tutorials to get you started on a life long weight journey. Remember, this isn’t a lose weight quick scheme. This is forever.

After about a three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet.I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it. AlthoughI don’t want you to just know how to make keto work, I want you to understand keto inside and out!

Right now you probably just want to know what you need to eat, how much you should work out, and what foods you need to avoid. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want

RECOMMENDED KETO STARTER PRODUCTS:

Let’s get this party started!

KETO DIET PLAN FOR BEGINNERS: STATS

KNOW YOUR BODY:

1) The first thing you need to do before starting the plan is to figure out where you are right now.

Weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally.

You need to know these stats:

Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your true weight before eating and without clothing.

Height:  Hopefully you know this, but who knows, maybe you’ve grown!

Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.

 

Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle.

Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part

Wrist: Measure in the dip between the bony part of your wrist and the start of your hand.

Forearm: Tense your muscle and measure the largest part of your forearm.

Once you have your stats, you can enter them into this BMI calculator to get your BMI.  As you can see, I have about 18% body fat.Keep all of your numbers in a progress journal that you can look back on to stay motivated and track your progress. Like this one – Check it out, this journal is PERFECT! It has pages for notes, goal setting, daily targets, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!

2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for.  I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you.

KETO DIET PLAN FOR BEGINNERS: PERSONAL MACROS

3) Now that you have the information you need about your body’s present condition and info on ketosis, head over to this Keto Calculator Tutorial, and figure out how many grams of Carbohydrates, Fat, and Protein you need each day to lose weight. These numbers are critical so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see them when planning meals.

KETO DIET PLAN FOR BEGINNERS: GOALS

 

4) So, how are you feeling? Are you excited to see the numbers behind what you will be eating? You should be, because you are about to discover how you can lose weight, and still enjoy foods that taste amazing! This is going to be the last big project you complete before we get to the actual food.

5) By now you should know both where you are and where you want to be. Those are the first steps. Now it’s time to start planning your meals. You can use these food lists to help you figure out what kinds of foods you should be eating. Remember this is not a diet plan that has an end date. This is a lifestyle change that you will pass on to your children.

If you start at 20g of carbohydrates a day, you should slowly move to 50 as you reach your goal. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 50g of carbs or less each day so that should be your starting range. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post).

KETO DIET PLAN FOR BEGINNERS: FOOD

6) Now it’s your turn! Get to work creating healthy and delicious low carb, keto friendly meals you will love! If you’re wondering about what you can expect, be sure to read weekly experience posts and subscribe because I will be writing more daily!

KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

This is the Keto Diet Plan For Beginners and today we are going to walk you through some step-by-step tutorials to get you started on a life long weight journey. Remember, this isn’t a lose weight quick scheme. This is forever.

After about a three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet.I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it. AlthoughI don’t want you to just know how to make keto work, I want you to understand keto inside and out!

Right now you probably just want to know what you need to eat, how much you should work out, and what foods you need to avoid. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want

RECOMMENDED KETO STARTER PRODUCTS:

Let’s get this party started!

KETO DIET PLAN FOR BEGINNERS: STATS

KNOW YOUR BODY:

1) The first thing you need to do before starting the plan is to figure out where you are right now.

Weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally.

You need to know these stats:

Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your true weight before eating and without clothing.

Height:  Hopefully you know this, but who knows, maybe you’ve grown!

Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.

 

Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle.

Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part

Wrist: Measure in the dip between the bony part of your wrist and the start of your hand.

Forearm: Tense your muscle and measure the largest part of your forearm.

Once you have your stats, you can enter them into this BMI calculator to get your BMI.  As you can see, I have about 18% body fat.Keep all of your numbers in a progress journal that you can look back on to stay motivated and track your progress. Like this one – Check it out, this journal is PERFECT! It has pages for notes, goal setting, daily targets, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!

2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for.  I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you.

KETO DIET PLAN FOR BEGINNERS: PERSONAL MACROS

3) Now that you have the information you need about your body’s present condition and info on ketosis, head over to this Keto Calculator Tutorial, and figure out how many grams of Carbohydrates, Fat, and Protein you need each day to lose weight. These numbers are critical so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see them when planning meals.

KETO DIET PLAN FOR BEGINNERS: GOALS

 

4) So, how are you feeling? Are you excited to see the numbers behind what you will be eating? You should be, because you are about to discover how you can lose weight, and still enjoy foods that taste amazing! This is going to be the last big project you complete before we get to the actual food.

5) By now you should know both where you are and where you want to be. Those are the first steps. Now it’s time to start planning your meals. You can use these food lists to help you figure out what kinds of foods you should be eating. Remember this is not a diet plan that has an end date. This is a lifestyle change that you will pass on to your children.

If you start at 20g of carbohydrates a day, you should slowly move to 50 as you reach your goal. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 50g of carbs or less each day so that should be your starting range. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post).

KETO DIET PLAN FOR BEGINNERS: FOOD

6) Now it’s your turn! Get to work creating healthy and delicious low carb, keto friendly meals you will love! If you’re wondering about what you can expect, be sure to read weekly experience posts and subscribe because I will be writing more daily!

KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

This is the Keto Diet Plan For Beginners and today we are going to walk you through some step-by-step tutorials to get you started on a life long weight journey. Remember, this isn’t a lose weight quick scheme. This is forever.

After about a three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet.I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it. AlthoughI don’t want you to just know how to make keto work, I want you to understand keto inside and out!

Right now you probably just want to know what you need to eat, how much you should work out, and what foods you need to avoid. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want

RECOMMENDED KETO STARTER PRODUCTS:

Let’s get this party started!

KETO DIET PLAN FOR BEGINNERS: STATS

KNOW YOUR BODY:

1) The first thing you need to do before starting the plan is to figure out where you are right now.

Weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally.

You need to know these stats:

Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your true weight before eating and without clothing.

Height:  Hopefully you know this, but who knows, maybe you’ve grown!

Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.

 

Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle.

Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part

Wrist: Measure in the dip between the bony part of your wrist and the start of your hand.

Forearm: Tense your muscle and measure the largest part of your forearm.

Once you have your stats, you can enter them into this BMI calculator to get your BMI.  As you can see, I have about 18% body fat.Keep all of your numbers in a progress journal that you can look back on to stay motivated and track your progress. Like this one – Check it out, this journal is PERFECT! It has pages for notes, goal setting, daily targets, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!

2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for.  I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you.

KETO DIET PLAN FOR BEGINNERS: PERSONAL MACROS

3) Now that you have the information you need about your body’s present condition and info on ketosis, head over to this Keto Calculator Tutorial, and figure out how many grams of Carbohydrates, Fat, and Protein you need each day to lose weight. These numbers are critical so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see them when planning meals.

KETO DIET PLAN FOR BEGINNERS: GOALS

 

4) So, how are you feeling? Are you excited to see the numbers behind what you will be eating? You should be, because you are about to discover how you can lose weight, and still enjoy foods that taste amazing! This is going to be the last big project you complete before we get to the actual food.

5) By now you should know both where you are and where you want to be. Those are the first steps. Now it’s time to start planning your meals. You can use these food lists to help you figure out what kinds of foods you should be eating. Remember this is not a diet plan that has an end date. This is a lifestyle change that you will pass on to your children.

If you start at 20g of carbohydrates a day, you should slowly move to 50 as you reach your goal. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 50g of carbs or less each day so that should be your starting range. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post).

KETO DIET PLAN FOR BEGINNERS: FOOD

6) Now it’s your turn! Get to work creating healthy and delicious low carb, keto friendly meals you will love! If you’re wondering about what you can expect, be sure to read weekly experience posts and subscribe because I will be writing more daily!

Easy Keto Bread Recipe

I’m an avid cook and over the years I have tried just about every low carb technique for making bread substitutes. This one is astoundingly good: Light and fluffy, can absorb egg yolk, tastes almost flavorless and not gritty so it can handle simply being buttered.

Be sure to drink lots of water as psyllium husk is pure fiber.

I modified the recipe below by not using a mixer and making balls instead of hot dog bun shapes.

1¼ cups almond flour

5 tablespoons ground psyllium husk powder

2 teaspoons baking powder

1 teaspoon sea salt

2 teaspoons apple cider vinegar or white wine vinegar

1¼ cups boiling water

3 egg whites

Preheat the oven to 350°F (175°C). Mix the dry ingredients in a bowl.

Bring the water to a boil and add it, the vinegar and egg whites to the bowl, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play-Doh.

Moisten hands and form dough into 4 or 8 pieces of bread. You can also make hot dog or hamburger buns. Place on a greased baking sheet.

Bake on lower rack in oven for 50–60 minutes, depending on the size of your bread. They’re done when you hear a hollow sound when tapping the bottom of the bun.

Serve with butter and toppings of your choice. Store the bread in the fridge or freezer.

Tip!

Sprinkle seeds on the bread before you pop it into the oven – poppy seeds, sesame seeds or why not some salt flakes and herbs?

If you make this recipe into 6 pieces of bread they each contain about 2 grams of carbs.

What do you do with the three leftover egg yolks? Béarnaise sauce, of course!


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