The keto diet is a health craze that's gaining lots of popularity, primarily as a weight-loss plan. It's based on a high-fat, low-carbohydrate formula. By severely limiting carbohydrates, you force the body to burn stored fat for fuel. Many people report seeing results in the ever-challenging spots that tend to hold onto fat, such as the waistline, hips and thighs. People are seeing transformative results, but keto life can be difficult. This diet involves thinking ahead and careful meal prep and planning at home, in the office and while dining out in restaurants. But with the following tips, you can make it easier on yourself. Check out the ideas below to help you stay focused and make the transition from pasta, grains and high-sugar fruit to fat-laden foods and proteins. Enlist support! Working one-on-one with a wellness coach or dietician can help you stay on track. By connecting with a professional, you may see stronger results because a pro can assist you with accountability and motivation on a daily or weekly basis. Health and Wellness Coach Emily Whipple of Aspen Elevated Health, based in Aspen, Colorado.
If working with a professional isn't in your budget or bandwidth, partnering up with a friend can help, too. Finding and identifying a peer can help you stick to your keto goals -- and doing something together can enforce a friendship and be fun. Think of this as a run club with a bestie. Only with keto, you can enjoy a high-fat, mouthwatering rib-eye steak after you work up a sweat. If you want accountability, motivation and keto resources in the privacy of your own home (which may feel more comfortable to some) or on demand on your device at all times, downloading a keto app, such as Carb Manager or Keto App, may help you stay on track. Most apps begin by registering your weight, height and health-related goals to create a personalized keto algorithm. Many apps allow users to track daily food and beverage intake and exercise. Logging in meals, snacks and beverages also creates personal accountability and gradually educates the user on the right foods for the best results. Many apps also include recipes for inspiration, and some even produce shopping lists to make your grocery runs a breeze.
Drizzle the sauce over 4-6 oz portions of fish, bake at 450F for 5 minutes per 1/2″ thickness of fish. In another bowl, toss the asparagus with olive oil, salt, and pepper, spread it out evenly on a cookie sheet, and roast in the oven at 450 for 20 minutes. Easy dinner (with leftovers if you plan ahead) that’s full of nutrition, protein, and healthy fat, while keeping your carbs low. A simple standby, but one that ketoers adore. 2 or 3 fried eggs and some bacon might not sound like much, but it’s full of protein that will keep you full and energized all morning. Take the opportunity on the weekend to lay your bacon strips on a single cookie sheet and bake in the oven for 20 minutes at 400 degrees. The result is the best bacon you’ve ever had, in a big batch, with no sitting over a popping, hissing frying pan. You’ll quickly find that salads are your friend when in ketosis, and for a good reason: they provide lots of food to fill you up, but they’re not going to bog you down.
A bed of spinach with some red onion, bacon, a little tomato, and a hot sauce vinaigrette is quick and delicious. Add in some protein - perhaps that leftover salmon from day 1 - and you’ve got a complete, healthy lunch. Hot sauce vinaigrette - 1/2 cup olive oil, 1/4 cup vinegar, hot sauce to taste - mix together and apply to salad. This is pretty easy - cook a couple of fresh beef patties, and then top one in cheese and stack the other on top. Stick them on a plate and cover in veggies and low carb sauces, and eat with a fork! Who needs the bun? You’ll quickly find that eggs are a staple for breakfast in low carb diets. Eggies are a simple solution for days of healthy breakfasts. Simply beat 8 eggs in a bowl, add in cheese and vegetables, and pour into muffin tins that have been lined with a strip of bacon.
Cook at 350 for 30 minutes, or until a toothpick stuck in the middle comes out clean. Store in baggies for breakfast for up to 5 days. Bear with me here, because I was skeptical at first, too, but for a quick, delicious meal, you can’t go wrong here. Conversely, you could use cottage cheese and blueberries, if walnuts and hot sauce aren’t your thing. A good quality meatloaf needs meat and a binder, and fortunately on keto, we’ve got great options for both. Using chopped mushrooms and onions as a binder instead of bread crumbs adds flavor and nutrients, and keeps carbs down. Add a veggie side and you’re all set! You’ve got them - why not sleep in today, knowing breakfast is covered? Making a tuna salad with low carb ingredients is easy and delicious, doubly so when you chop up some fresh avocado into said salad. Using sheathes of endive or romaine lettuce to transport and eat the salad is even better!
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