It is important to keep in mind that even though the keto diet can be very healthy, it is still a diet — and one that should be done with caution.
The keto diet has been around for a long time, but research is still discovering just how effective it is at helping people lose weight and feel better on the go.
Ketosis is an almost universal feature of the human body, but it isn’t something that’s easily measured or controlled. And because of this, researchers have come up with many different ways to measure ketosis as well as understand when it happens and what happens when you become “keto-adapted”—a state in which your body starts shifting into the state of being able to use fat for fuel instead of carbs.
Many people don’t realize that there are actually two types of ketosis: a milder form called “ketoacidosis” or “ketoacidosis type 1,” which occurs when your liver starts producing fats from fat cells (especially if you eat a lot of fat) and a more intense form known as “ketoacidosis type 2,” which occurs when your liver starts burning muscle tissue instead of fat (especially if you eat lots of protein). These two forms are completely separate and unrelated; they are not the same thing at all. In fact, there isn’t much evidence that shows one form causes the other — most research shows that they both happen together.
There are many different studies showing how effective ketogenic diets can be at helping people lose weight and feeling better on the go, but some have found that people who follow a classic ketogenic diet (the kinds usually eaten in hospitals) get less impressive results than those who consume lower-carb versions of these foods. One study even suggests that low-carb diets may actually cause some adverse effects on organs like the kidneys or pancreas, while another says they can actually increase insulin resistance. The real kicker? There isn't evidence to support any kind of negative effect on these organs as long as you stick with a strict low-carb diet (and only eat carbohydrates from natural sources).
So what does this mean? Well, while we can't really say for sure whether low-carb diets are safer or not; we do know that if you're going to eat them anyway, then keep them simple and stick with high-quality ingredients. Like this simple
Gluten-Free Keto Pancakes
Veggie pancakes are at the top of my list of keto favorite foods. They’re easy to make, delicious, and healthy. In this recipe, I used cauliflower as a batter to make keto-friendly pancakes. My husband and I love making them for breakfast or brunch.
They’re so easy to make and the flavor is so good. They also taste like regular pancakes.
Low Carb Grilled Cheese Sandwich
Let’s face it, when you’re running out of energy, it’s hard to focus on something as simple as a grilled cheese sandwich. So what if it doesn’t taste as good?
A keto-grilled cheese sandwich is a delicious snack that satisfies hunger without the guilt of cheating on your diet. These keto grilled cheese sandwiches are made with low-carb bread and contain two high-fat ingredients: butter and cheddar cheese. These recipes have been tested and approved by our editors for being healthy, tasty, and easy to make.
One of my favorite keto snacks is a low-carb keto grilled cheese sandwich. I like to eat them with my morning coffee or after exercising in the gym. The low carbs of this recipe make them very satisfying but I recommend that you make it with a full glass of water first because they can be a little bit fizzy after eating them for too long (like the bread does).
The low-carb bread used in these keto-grilled cheese sandwiches is pretty easy to find at any grocery store. You can also use regular white bread if you want but then you may have to cut it down in size or choose not to toast it because that would require more carbs than what you need in one day (3 slices).
The 2 high-fat ingredients — butter and cheddar — are also very easy to find at any grocery store or health food store. They will be cheaper than using 2 high-carb ingredients like olive oil and barbecue sauce but they do give your sandwiches some extra flavor so you may want to use both of them if you like flavored foods.
Look for low-carb bread that is flaxseed-based because those have more fiber than regular bread (that also has added sugars). You can usually find flaxseed-based bread at your local health food store or buy them online.
One other keto recipe we love is these crunchy bacon cheeseburger keto sausages. They are easy to make at home and super quick so I like to serve them up when I need something quick because they are ready in about 15 minutes. If you enjoy bacon cheeseburger sausages, then these Keto Bacon Cheeseburger Sausage Popsicles might be perfect for you!
Creamy Keto Spinach and Feta Dip
This is a recipe I recently made. There’s something about the combination of feta and spinach that just makes me smile! Creamy, cheesy, and full of flavor. It’s great comfort food or an appetizer to serve at parties.
In addition to using ingredients I had at home, this recipe could be used for any Mediterranean-themed party or holiday — such as Thanksgiving!
Easy Keto Taco Salad Recipe
Taco Salad is a delicious keto-friendly dish that is perfect for lunch or dinner. It’s also a good option for those who are following the keto diet. This recipe is so simple and easy to make, and you can prepare it in minutes. You can also serve this keto taco salad with rice or quinoa as well.
The recipe I used was adapted from my friend’s Yummy Keto Diet Recipe book which she gave me free a long ago, but I replaced the mayonnaise with avocado since I had none available at home.
Ingredients:
1 1/2 cups of cooked black beans (or 1 can of black beans)
1 cup of sliced tomatoes (I used cherry tomatoes)
1/2 cup of chopped green onion (or diced red onion)
1/2 cup of sliced cabbage (I used broccoli casserole style)
3 tablespoons of creamy low carb mayonnaise
1 tablespoon of finely chopped cilantro leaves (optional)
Salt to taste tomato sauce: One 1-cup serving at 100 calories, 27 grams total carbs, 3 grams protein, 2-gram fiber from stevia, and erythritol. Can sub with another low-carb sauce like guacamole or salsa for more variation. Instructions: Chop all vegetables into small pieces and set them aside. Place all ingredients except the oil in a food processor and blend until smooth. Add some more water if needed to thin it out. Drizzle a little oil on the bottom side first before pouring it on top. Mix everything well before serving chilled. Notes: If you don’t want to use tomato sauce then use your favorite low-carb sauce instead! Consuming raw or undercooked meats, poultry, seafood or eggs may increase your risk of getting a foodborne illness. Make sure you always cook meat until no longer pink inside and that makes it unlikely that bacteria such as salmonella will be present in your food. Always wash your hands after handling raw meat, poultry, or eggs to ensure they haven't become contaminated with feces before eating them; this includes cutting up raw meat yourself!
Low Carb Chocolate Chip Keto Cookies
No diet is perfect. No weight loss plan is. And some diets, like the ketogenic diet, are all about trying to put one foot in front of the other so that you can survive long enough to get anywhere near your goal weight. It’s an intense, time-consuming lifestyle and one that many people don’t have the time or inclination to follow — which means that this book is for you.
With this book in hand, you will be able to easily create delicious low-carb recipes as well as a quick guide that explains why this diet works and how it can help you reach your goals. You will also learn what foods are allowed on the keto diet and why they’re important to include.
In addition to providing low-carb recipes and a guide on how you can maintain a low-carb diet, you’ll also find out how to get great results from your workouts if keto is your plan of action.
The ideas and information presented here are all based on common sense — coupled with science — so even if you aren’t ready for any sort of dietary change, this book will be helpful for anyone looking for a quick fix without having to give up their favorite foods completely.
==> Just click here to download your FREE copy of 21 yummiest keto recipes
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