Ketogenic Diet Snack Ideas

Ketogenic Diet Snack Ideas

Milkio Grass fed ghee : Ketogenic Diet Snack Ideas 

In addition to the above food groups, there are a number of convenient snacks which are suitable for ketogenic diets.

Here’s a list to give you a few ideas:

  • Berries and cream: Your choice of berries in a bowl with some heavy cream.
  • Boiled eggs: If you have any feelings of hunger, a few boiled eggs does a great thing for satiety.
  • Celery with cream cheeseSpread some cream cheese on a few stalks of celery for some nutrients and fat-soluble vitamins.
  • Cheese and Prosciutto: If you’re craving some finger-food, then cheese and prosciutto is an excellent option. Add a glass of red wine if you like.
  • Dark chocolate: 85% minimum.
  • Guacamole salad: Mash some guacamole and add in your ingredients of choice.
  • Keto milkshake: blend some coconut milk alongside some cacao and a natural (ish) sweetener such as erythritol. Another good option is to use fresh berries for a fruit milkshake.
  • Mozzarella sticks: The website ‘Healthful Pursuit’ has some delicious looking mozzarella sticks made with almond flour.
  • Pork rinds: Crispy pork goodness that you can easily make at home.

Key Point: A ketogenic diet doesn’t only mean meat and vegetables. There are also dozens of tasty keto snacks you can make.

Foods to Avoid on Keto

Due to the nature of the ketogenic diet, carbohydrate content in food should be low — ideally below about 5% or so.

Therefore, you need to restrict grains, starches, sugars and high-carb plant foods.

Below you can see a list of foods to avoid if you want to achieve ketosis:

  • Beer
  • Cakes
  • Cookies
  • Cereals
  • Dried fruit (a slight amount is OK, but best avoided)
  • Fruits high in carbs (banana, mango, papaya, etc.)
  • Fruit juice
  • Grains (bread, oats, pasta, rice, etc.)
  • Legumes
  • Low-fat processed foods
  • Milk (a very small amount is OK)
  • Sugary foods in general
  • Sweet wines/sugary alcohol in general
  • Tubers such as parsnips, potatoes, and sweet potatoes

And these foods are technically ‘ketogenic,’ but it’s better to avoid them for health:

  • Low-carb processed foods: they may be low-carb, but they’re usually full of additives.
  • Margarine
  • Vegetable oils

Keto versions of high-carb foods

While it’s better to stick with nutrient-dense foods like meat, fish, and vegetables, many people like a treat from time to time.

And if you want to be ‘keto’ yet still have a pizza, some bread, or even a piece of cake – it’s possible.

Image and Article source : By Michael Joseph, MSc

Ketogenic Diet Snack Ideas

The Ketogenic Diet: An Ultimate Guide to Keto

 

The Ketogenic Diet: An Ultimate Guide to Keto

Over recent years, ketogenic diets have become increasingly popular.

The diet is otherwise known as ‘keto,’ and it’s high in fat and extremely low in carbs.

But there are a few things to be aware of, such as the benefits, best foods to eat, foods to avoid, possible dangers and side effects.

This guide will show you all of these things.

Also, the guide provides sample keto meal plans, snack ideas, and guidance on where to find the best online keto resources.

What is a Ketogenic Diet?

Ketogenic diets are a way of eating that focus on strictly limiting carbohydrate.

And if implemented well, ketogenic diets can be incredibly beneficial.

By and large, those following a keto plan eat higher amounts of fat, moderate protein, and a very small amount of carbs.

Keto macros

As long as you keep carbs very low, then keto is possible on a range of macronutrient ratios.

However, in my case I’d aim for macros similar to this:

Carbohydrate: 5-10%
Fat: 60-75%
Protein: 20-30%

How do keto diets work?

When you keep carbs very low for an extended period, the body enters nutritional ketosis.

Ketosis refers to a state in which the body starts burning fat for energy rather than carbohydrate.

On a typical high carb diet, the body burns glucose. In contrast, the ketogenic diet encourages the body to start using ketones for fuel.

Ketones are a type of molecule that our liver produces during times of carbohydrate restriction (or overall low food intake).

The human body can use both glucose and ketones for fuel.

How many carbohydrates should I eat?

Respected low carb researchers Jeff Volek and Stephen Phinney advise aiming for an upper limit of 50 grams total carbs. Below this number is also widely accepted as a ketogenic diet (1).

Generally speaking, you can eat this amount of carbohydrate and still be in ketosis.

However, everybody is different, and the exact number will depend on the individual – it might be 35g, or it might be 70g.

How can I tell I’m in ketosis?

There are many signs which suggest you might be in ketosis:

  • Rapid weight loss, usually due to a drop in water weight
  • Better feelings of satiety and reduced food cravings 
  • Possible short-term side effects such as bad breath and fatigue 
  • If you want to be 100% sure, then you can use a ketone breath analyzer or a urine strip to measure for ketones.

Key Point: A ketogenic diet is a way of eating that restricts carbohydrate, has a moderate amount of protein, and a high-fat content.

By Michael Joseph, MSc

 

Low Carb Diet for Nutritional Ketosis

Low Carb Diet for Nutritional Ketosis

How to Add More Fat to Your Low Carb Diet for Nutritional Ketosis

Lately the interwebs have been buzzing with Jimmy Moore’s summer 2012 weight loss success after tweaking his macronutrient ratios. I have been on the edge of my seat waiting to see how he did it. He is basing his new refined low carb diet on the advice from the great book The Art and Science of Low Carb Performance by Dr. Phinney and Dr. Volek.

Just like Jimmy, many long time low carbers and nutrition enthusiasts have tried various methods – thyroid/adrenal protocols, parasite cleanses, homeopathy, HCG diets, colonics/enema’s, Leptin resets, green juices, bone broth diets, probiotics, meditation, EFT, positive thinking, HITT training, Slow Burn, Crossfit – you name it. We can all relate to his struggle of “doing everything right” but not losing weight. Maybe Jimmy Moore, Dr. Phinney and Dr. Volek have found the missing link to the low carb weight loss puzzle: restricting protein? Jimmy’s success in losing weight has given us all hope that if he can do it, maybe we can also bust through our own personal plateaus.

Is monitoring protein and increasing fat the answer to low carb weight loss stalls? It is worth a shot and it can’t hurt to try, as long we make sure to eat the highest quality fats. Read my article about which fats are healthy to eat here: Which Fats Are Healthy at GrassFedGirl.com. Please make sure and eat the right fats or you will not succeed long term on a low carb diet.

Protein free for all:

I came into low carb and paleo in the summer of 2010, and have always eaten plenty of protein and fat without worrying about percentages. This lifestyle has kept my weight stable, tamed my autoimmune condition and helped me regulate my blood sugar but I would love to lose a few extra pounds (who wouldn’t?). I have seen Paleo and low carb work wonders in my clients as well, but some people need extra help to fine-tune their low carb results.

Keto-what?

In their book, Phinney and Volek instruct readers to restrict protein and carbs to lose weight and become keto-adapted. Keto adaptation is where the body burns fat instead of relying on glucose (carbs) for fuel. The authors think that if we eat too much protein it will also turn to sugar, preventing the body from becoming keto-adapted and burning its own fat as fuel.

What should my protein intake be?

What does limiting protein mean in practical terms and how much do we actually need daily to get into nutritional ketosis? This chart should from A New Atkins for a New You, should help:

Don’t forget to keep counting those carbs:

Another tip Dr. Volek and Dr. Phinney give readers in The Art and Science of Low Carbohydrate Performance is to keep carbs very low — 50 grams or less.

Getting into the optimal Ketone Zone:

It is my understanding that optimal levels for nutritional ketosis and fat burning are (1.5 – 3 mmol/L) mode. This can be measured with a blood ketone meter. It can take a week or so to get into this zone, so keep checking and don’t give up.

How to increase your fat:

If someone is limiting protein and carbs, they need to increase fat to be full after meals. Fat is very satiating. But who wants to eat plain butter? I wanted to give you some interesting ways to lower protein intake but still feel fulfilled without resorting to drinking olive oil.

Ghee: butter makes it better:

Add butter to each bite of meat. Dr. Volek and Phinney advise using Irish grass fed butter because it is more nutritious. I like to add a big bite of grass fed butter to each bite of meat to speed satiation. Don’t forget about ghee which is just butter with the casein removed. Ghee is extra delicious on top of steaks and soups. Some people who can’t tolerate butter can tolerate ghee.

Cheese please:

Add a variety of cheese if tolerated, but try to get organic and/or raw milk cheese whenever possible. Hormones and antibiotics that are given to animals are concentrated in milk products. Use caution on serving sizes; in his New Diet Revolution, Dr. Atkins advised a limit of 4 oz of cheese per day. If your weight loss stalls, removing dairy may help speed up results. It is a common food sensitivity, causing intestinal stress.

Cream of the crop:

Add cream if tolerated; again go for grass-fed and organic dairy to lower the chemical burden on the liver; this will improve fat burning. Also check for the thickener carrageenan, a carcinogen and gut irritant.

Veggies as Fat Vehicles:

Use low carb veggies like kale chips, spinach, celery, endive, romaine, etc, as a fat vehicles. See my last article on CarbSmart.com about adding crunch to your low carb diet.

Mucho (homemade) Mayo:

Try this easy recipe for macadamia nut oil mayo, it will add life to chicken or ham. Beware low quality fats like soybean and canola; Volek and Phinney find they can make low carbers feel unwell.