You can mix and match the meals above and get a good Ketogenic fat burn going where you may notice rapid weight loss. You absolutely must avoid all sugar on this diet because it is the highest GI carbohydrate that will very quickly spike your insulin and destroy any Ketogenic effect. All carbs get broken down into sugar in the body. When you eat healthier carbs, however, this process occurs gradually. Simple carbs, which are found in many processed foods, cause this to happen quickly. Eating pure sugar - e.g. candy, cookies, pastries, other sweets - gives you the sugar spike directly. From the standpoint of the Ketogenic Diet, this is the worst possible outcome! All sugars are not equal. Fruit, for example, contains fructose, or natural sugar. Fruits are often listed as healthy foods, and they are certainly preferable to foods containing processed sugar. However, even fruit must be severely restricted with the Ketogenic Diet. You have to watch what you put on or in your food, as well as the main dish itself.
An obvious example would be putting sugar in your coffee or tea. When applicable, I will remind you of this in the meal plan, but you may have your own favorite toppings. Remember that commercial brands of ketchup, tomato sauce and salsa (and many other popular sauces) contain sugar. The problem is, many “mixed nuts” contain mainly peanuts. If they are salted, they can also be a little addictive. Since there are so many other varieties of nuts that are better for you, why not just stick to those? Remember: Quantity Counts When Snacking! Another thing you have to pay attention to when snacking is serving size. This is true for regular meals as well, but with snacks people often “graze” and don’t really watch their servings. This is something you have to be especially careful about at parties, buffets or anyplace where snacks are generously available. Nuts, such as almonds, cashews and walnuts are healthy sources of fat and protein. They are not, however 100% carb free. That’s why in the snack suggestions, it says a “few” or “handful” of nuts. If you eat large quantities of them, it will undermine your Ketogenic Diet.
If you go for soy products, try to stick to non-GMO and organic options, and pick ones that are fermented as they are even more abundant in nutrients (think organic tempeh). This is where it gets a little more complicated, and where a list can come in very handy. It’s important to add healthy low-carb veggies to your meals while on the keto diet, so you still receive enough healthy fiber to keep you feeling full. Fruit can also be incorporated into your meal plan, but you have to be selective as the fructose content in a lot of fruit can easily tip you over your daily carbohydrate ration and kick you out of ketosis. If you want to add a little variety of breakfast so it’s not always about eggs and you’re in the mood for some texture, this low-carb cinnamon cereal is the ideal keto breakfast to dig into. There’s something about plunging that round spoon into a cold, creamy bowl of milk and picking up crisp little squares that’ll transport you straight back to childhood. Make a big batch and store it in an air-tight jar so that the rest of the week’s breakfasts are a breeze.
It’ll stay crunchy for about as long as a regular breakfast cereal. Combine the dry ingredients in a blender or food processor. Add the apple juice and coconut oil and blend until fully combined and mostly smooth. Spread the batter out on a parchment lined cookie sheet until nice and thin - about 1/16 of an inch thick. Bake in a preheated 300°F oven for 15 minutes. Lower the heat to 250°F and bake for another 10 minutes. Remove from the oven and using a pizza cutter or knife, cut into little squares about the size of the keys on your computer keyboard. Turn off the oven and put the cereal back inside for about an hour, or until crisp and breaks easily. If it’s still soft, keep in the oven until completely dried out and crispy. Give this comforting keto bowl a try - it’ll not only satisfy cravings for something hearty but also has a lovely added pop of flavor from the charred veggies. Pre-coat the goat’s cheese and store it in the fridge for even quicker meal prep. You can also apply some of our handy tips here to other keto meals you make.
0 Comments