#[free keto recipes]

[healthyhabitsdailyy]

Here is a sample 7-day keto meal plan for weight loss:

Day 1:

Breakfast: Scrambled eggs with spinach and cheese

Snack: Mixed nuts

Lunch: Grilled chicken salad with avocado and bacon

Snack: Celery with cream cheese

Dinner: Baked salmon with roasted broccoli

Day 2:

Breakfast: Mushroom omelette with cheese

Snack: Pork rinds

Lunch: Turkey and cheese lettuce wraps

Snack: Cheese sticks

Dinner: Beef stir-fry with broccoli, mushrooms, and bell peppers

Day 3:

Breakfast: Greek yogurt with blueberries and almonds

Snack: Hard-boiled eggs

Lunch: Chicken Caesar salad with Parmesan cheese

Snack: Cucumber slices with ranch dressing

Dinner: Grilled shrimp with zucchini noodles

Day 4:

Breakfast: Bacon and egg muffin cups

Snack: Almond butter with celery

Lunch: Tuna salad with avocado and cucumber

Snack: Sunflower seeds

Dinner: Pork chops with roasted cauliflower

Day 5:

Breakfast: Keto smoothie with spinach, avocado, and coconut milk

Snack: Beef jerky

Lunch: Cobb salad with turkey, bacon, avocado, and blue cheese

Snack: Olives

Dinner: Baked chicken with asparagus

Day 6:

Breakfast: Chia seed pudding with berries

Snack: String cheese

Lunch: Broccoli and cheese soup

Snack: Roasted pumpkin seeds

Dinner: Steak with sautéed mushrooms and Brussels sprouts

Day 7:

Breakfast: Keto pancakes with sugar-free syrup

Snack: Cheese and salami

Lunch: Tuna salad lettuce wraps

Snack: Coconut chips

Dinner: Grilled salmon with cauliflower rice and roasted green beans

Remember to adjust the portion sizes according to your caloric needs and goals. Also, make sure to drink plenty of water throughout the day and consult with a healthcare professional before starting any new diet or exercise program.

Click here Free Download 21 day keto meal plan for weight loss

[johnnywithaker]

21 FREE Keto Recipes

Click Here for Immediate Access! https://bit.ly/455cQS6

Ketogenic Diet health benefits are overwhelmingly appealing that millions of people worldwide are joining in and a lot more everyday.

However, there's a few general complaints some of the millions who follow the diet

 - Not having enough variety - not having enough yummy and easy recipes

 - There are Keto recipes that involve obscure ingredients, adding to the pain of devotees

 - And the common reason why most people either leave or not sticking to the diet plan is   becuase they don't have time to cook for long.

Help is finally here!

In this FREE Cookbook:

 - All recipes are quick and simple.

 - No endless instructions,

 - No strange ingredients that are out of your reach, in fact, they are from those you already have in your pantry and

 MOST recipes can be made in 20 minutes or less

Every recipe is perfectly calculated for Keto diet standard

And you can find all important Nutritional facts for each recipeint a clear and concise overview.

We usually sell this Cookbook on Amazon for $29, but today, for the celebration of the anniversary of our blog, you can download your FREE copy.

Click Here for Immediate Access! https://bit.ly/455cQS6

[urhealth-urchoice]

Fuel Your Day with Premier Protein Shake: A Nutritional Powerhouse!

In today’s fast-paced world, finding a convenient and nutritious solution to your daily dietary needs can be a challenge. That’s where Premier Protein Shake steps in, offering a delicious and protein-packed option that not only fuels your body but also cares for the environment. In this blog post, we’ll delve into the nutritional benefits, contents, and eco-friendly packaging of Premier Protein…

[ketodiet4beginners]

Get Your FREE Physical Copy of

The Essential Keto Snacks Cookbook

Today!

vid: therealwhitneyernst

[madanpadhan123]

Diet Review: Ketogenic Diet for Weight Loss ?

What is it?

The ketogenic or “keto” diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, the ketogenic diet was commonly used to help control diabetes.

In 1920 it was introduced as an effective treatment for epilepsy in children in whom medication was ineffective. The ketogenic diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer’s disease.

However, this diet is gaining considerable attention as a potential weight-loss strategy due to the low-carb diet craze, which started in the 1970s with the Atkins diet (a very low-carbohydrate, high-protein diet, which was a commercial success and popularized low-carb diets to a new level).

Today, other low-carb diets including the Paleo, South Beach, and Dukan diets are all high in protein but moderate in fat. In contrast, the ketogenic diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein.

How It Works

The premise of the ketogenic diet for weight loss is that if you deprive the body of glucose — the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods — an alternative fuel called ketones is produced from stored fat (thus, the term “keto”-genic). The brain demands the most glucose in a steady supply, about 120 grams daily, because it cannot store glucose. During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose.

If this continues for 3–4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose. [1]

When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and very strenuous exercise. Proponents of the ketogenic diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (known as “ketoacidosis”) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming. [2]

How soon ketosis happens and the number of ketone bodies that accumulate in the blood is variable from person to person and depends on factors such as body fat percentage and resting metabolic rate. [3]

What is ketoacidosis?

Excessive ketone bodies can produce a dangerously toxic level of acid in the blood, called ketoacidosis. During ketoacidosis, the kidneys begin to excrete ketone bodies along with body water in the urine, causing some fluid-related weight loss.

Ketoacidosis most often occurs in individuals with type 1 diabetes because they do not produce insulin, a hormone that prevents the overproduction of ketones. However in a few rare cases, ketoacidosis has been reported to occur in nondiabetic individuals following a prolonged very low carbohydrate diet.

The Diet

There is not one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day — less than the amount found in a medium plain bagel — and can be as low as 20 grams a day.

Generally, popular ketogenic resources suggest an average of 70–80% fat from total daily calories, 5–10% carbohydrate, and 10–20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.

The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. The amino acids in protein can be converted to glucose, so a ketogenic diet specifies enough protein to preserve lean body mass including muscle, but that will still cause ketosis.

Many versions of ketogenic diets exist, but all ban carb-rich foods. Some of these foods may be obvious: starches from both refined and whole grains like breads, cereals, pasta, rice, and cookies; potatoes, corn, and other starchy vegetables; and fruit juices.

Some that may not be so obvious are beans, legumes, and most fruits. Most ketogenic plans allow foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish. Depending on your source of information, ketogenic food lists may vary and even conflict.

If You Interested Lose Weight On Keto Click Here To Download My #1 E-book

Programs suggest following a ketogenic diet until the desired amount of weight is lost. When this is achieved, to prevent weight regain one may follow the diet for a few days a week or a few weeks each month, interchanged with other days allowing a higher carbohydrate intake.

The Research So Far

The ketogenic diet has been shown to produce beneficial metabolic changes in the short-term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides.

[2,7] There is also growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes. Several theories exist as to why the ketogenic diet promotes weight loss, though they have not been consistently shown in research: [2,8,9]

A satiating effect with decreased food cravings due to the high-fat content of the diet.

A decrease in appetite-stimulating hormones, such as insulin and ghrelin, when eating restricted amounts of carbohydrate.

A direct hunger-reducing role of ketone bodies — the body’s main fuel source on the diet.

Increased calorie expenditure due to the metabolic effects of converting fat and protein to glucose.

Promotion of fat loss versus lean body mass, partly due to decreased insulin levels.

Potential Pitfalls

Following a very high-fat diet may be challenging to maintain. Possible symptoms of extreme carbohydrate restriction that may last days to weeks include hunger, fatigue, low mood, irritability, constipation, headaches, and brain “fog.” Though these uncomfortable feelings may subside, staying satisfied with the limited variety of foods available and being restricted from otherwise enjoyable foods like a crunchy apple or creamy sweet potato may present new challenges.

Some negative side effects of a long-term ketogenic diet have been suggested, including increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout). Possible nutrient deficiencies may arise if a variety of recommended foods on the ketogenic diet are not included.

It is important to not solely focus on eating high-fat foods, but to include a daily variety of the allowed meats, fish, vegetables, fruits, nuts, and seeds to ensure adequate intakes of fiber, B vitamins, and minerals (iron, magnesium, zinc) — nutrients typically found in foods like whole grains that are restricted from the diet. Because whole food groups are excluded, assistance from a registered dietitian may be beneficial in creating a ketogenic diet that minimizes nutrient deficiencies.

If You Learn More Weight Loss Tips Click Here

[fullcravings]

2-Ingredient Keto Chocolate Truffles

[vegan-nom-noms]

The Best Vegan Coconut Macaroons

[mitchell-nihil]

Cookies are like a safe-haven for gluten free foods, I've never met a cookie that I couldn't make the exact same gluten free

[strengthandsunshine]

This Virgin Margarita recipe is so easy to make! A simple non-alcoholic margarita with a mixture of fresh lime, lemon, and orange juice, plus agave for sweetness, stirred into tonic water and ice! Garnish with a salt rim and extra lime wedges for a quick, delicious, and healthy margarita mocktail everyone can enjoy!

Virgin Margarita Recipe https://wp.me/p4UrDz-99t

[aliferous-ly]

being someone who has a specific healthy diet bc of health problems can be so wild because like. yes I eat white woman fad diet foods. no it's not because of the fad. yes I'm grateful the fad made it more common. no I don't think the average person should do this diet. yes I think the fad is kinda stupid. no I will not be dissing it in public because again it's popularity has helped me greatly

[healthyhabitsdailyy]

7 Quick and Easy Office Lunch Ideas for Busy Professionals

Avocado Egg Salad: Mash an avocado with boiled eggs, salt, pepper, and a squeeze of lemon juice. Serve on whole-grain bread.

Chickpea Salad: Mix canned chickpeas, diced cucumber, cherry tomatoes, chopped red onion, and a vinaigrette dressing. Serve on a bed of lettuce or in a wrap.

Hummus and Veggie Wrap: Spread hummus on a whole-grain tortilla, then add sliced veggies like bell peppers, cucumbers, and carrots. Roll up and enjoy.

Turkey and Cheese Roll-Ups: Lay a slice of turkey on a cutting board, then add a slice of cheese and roll up. Repeat with several slices, then cut into pinwheels.

Greek Yogurt and Berry Parfait: Layer Greek yogurt, mixed berries, and granola in a jar or container. Drizzle with honey for extra sweetness.

Tuna Salad: Mix canned tuna, diced celery, red onion, and a little mayonnaise. Serve on crackers or whole-grain bread.

Chicken Caesar Salad: Top chopped romaine lettuce with grilled chicken, croutons, and Caesar dressing. Add shaved Parmesan cheese for extra flavor.

All of these recipes are easy to make and can be prepped ahead of time for a quick and satisfying office lunch.

Like more ideas please visit my website

[queenketouk]

SUGAR FREE STRAWBERRY JAM (NO PECTIN)

Sugar Free Strawberry Jam (no pectin) takes 10 minutes from start to finish and is pure simplicity.This healthy, low calorie recipe yields 100g of jam containing 6g carbs in total, which equates to just 0.9g carbs per serving. By far the easiest and quickest jam you'll ever make. It's smooth, spreadable but not too runny, and full of fruity flavour.Not keen on strawberries? Choose whichever berries you prefer. Blueberries, raspberries, blackberries, or hybrid berries - they'll all be fine. Read the full article

[littlebitrecipes]

Halloween Mummy Baked Brie Celebrate Halloween with a twist! Our mummy baked brie is a devilishly delicious and low-carb treat you won't be able to resist.

Recipe => https://littlebitrecipes.com/halloween-mummy-baked-brie/

[threewaysdivided]

Chocolate Sapote Pie

Hey 3WD, why are you making a vegan, gluten-free, no-processed-sugar dessert?  Well, you see, I have friends with many, many allergies and felt like a challenge.

This recipe is an experiment with Black Sapote (also called Chocolate Pudding Fruit) – a seasonal persimmon relative that’s high in Vitamin C and has a pudding-like flesh with mild chocolate and caramel notes.  While limited availability of Sapotes means it’s not as accessible as something like Chocolate Avocado Pie, it’s a fun thing to play with if you like poking around with the weird fruit section of produce markets (as a bonus, Black Sapotes were selling for $1-2 per fruit both times I visited).

Let's get cooking:

Kitchen equipment

Blender/food processor

Beaters (hand-crank or electric)

20cm (8 inch) springform cake tin

Baking/ Greaseproof paper

Fridge & Oven

Fine mesh sieve (or tea strainer)

Mixing bowls, spatula, knives, spoons etc.

Prep-time

Bench work: approx. 40 minutes

Oven time: approx. 30 minutes

Cooling time: approx. 2-3 hours (minimum)

Coconut cream chill time:  12 hours (minimum)*

*Coconut cream needs to be refrigerated for 12 hours in order to separate properly before whipping.  Put your cream in the fridge the night before.

Ingredients

Pie crust

300g (10.5 Oz) pecans

4 large medjool dates (seeds removed, roughly chopped)

1 tsp salt

4 tbsp (approx. 60g/ 2 Oz) margarine, melted

Filling

2 large, ripe Black Sapotes*

1/2 cup (125mL) cocoa powder

4 large medjool dates (seeds removed, roughly chopped)

1/2 tsp salt

1 tsp espresso powder

1 tsp vanilla extract

*Black Sapotes are ripe when the skin has darkened to a dull green-brown and the fruit is very soft to the touch (it will look and feel over-ripe).

Topping

One 400mL (13.5 Fl Oz) can high-quality full-fat coconut cream*

1/2 tsp salt

1 tsp vanilla extract

Approx. 80g (3 Oz) pecans, toasted** and crumbled

Cocoa powder for dusting

*Use a premium quality coconut cream – the difference in price is very small and cheaper creams may not separate properly, which will stop them from whipping up. **Toast pecans by baking in a preheated 140°C/248°F (fan forced) oven for 15-30 minutes until done to your liking. 

Instructions

Pie crust (Inspiration recipe)

Preheat oven to 180°C/350°F (fan forced).

Line the base and sides of the spring form pan with baking paper.  (Try to minimise wrinkles/folds in the paper lining – this will make it easier to remove the crust later.)

Place chopped dates, pecans and salt into a blender.  Blend until the mixture has the texture of breadcrumbs/ almond meal.

Stream in melted margarine and blend until completely combined (crumbs should stick together when pressed)

Press mixture into a firm, even layer across the base and up the sides of the spring form tin, using clean hands or the back of a spoon to smooth down.

Bake for 10-12 minutes or until the crust begins to brown.  (Watch closely after the 8-minute mark to prevent burning).

Remove from oven. If the crust has puffed up, press back down using the back of a spoon. (Tip: use a toothpick or fork to gently pop any large air-pockets in the base.)

Cool on a wire rack or heat-safe cutting board until the crust reaches room temperature.

Filling (Inspiration recipe)

Preheat oven to 180°C/350°F (fan forced).

Cut open the Black Sapotes.  Remove the seeds and scoop/scrape the flesh out with a spoon. (Note: because Black Sapote skin is very thin and soft when ripe, it cannot be traditionally peeled.)

Transfer one quarter of the fruit flesh to a blender, along with the chopped dates.  Process until completely smooth.

Transfer the sweetened sapote mixture into a bowl alongside the remaining sapote flesh.  Mix until completely combined (use your spoon or spatula to break down any lumps or fibers in the fruit flesh).

Fold in the cocoa powder, expresso powder, vanilla and salt until completely combined.  Taste for flavouring and adjust with more cocoa/vanilla/espresso/salt as desired.  (Note:  adding cocoa will increase the bitterness of the filling alongside the chocolate-y flavour.  This can be hard to counteract without adding sugar or blending in more dates so be careful how much you add at once.)

Transfer filling into your pre-prepared pecan crust.  Smooth the top with a spoon or spatula.

Bake for 20 minutes or until the filling is lightly firm to the touch.

Cool completely on a wire rack or heat-safe cutting board, then cover and transfer to the fridge until chilled through.

Cream Topping (Inspiration recipe)

Chill coconut cream for at least 12 hours.

Remove coconut cream from the fridge (Note:  DO NOT Shake).

Use a spoon to scoop out the thick cream that has risen to the top, leaving the watery parts behind.  (The more water is in your cream, the less firmly it will whip).  Transfer the thick cream to a bowl.  (Tip: have an extra jar of chilled cream on hand in case the cream yield from the first tin is low)

Add the vanilla and salt to the cream. Stir through, then taste test and adjust the vanilla/salt as needed. (Note: Like with plain dairy cream, this should taste more neutral than sweet).

Beat your cream, starting on a slow speed.  Gradually increase speed until whipped to thick, semi-stiff peaks. (Tip: if your cream is very soft to start with, try covering and chilling in the refrigerator to help it firm up.)

Remove the chilled sapote tart from the spring form pan. (Optional:  If the sides of your pecan crust are much taller than your filling, you can use a pair of clean, sharp kitchen scissors to trim it down.  Use a clean hand to shield the pie filling from any falling crust-crumbs).

Spoon the whipped cream onto the sapote filling, using the back of the spoon to make decorative swirls.  (Optional: use a piping bag with a decorative nozzle for a fancier top).

Sprinkle the cream with crumbled pecans.  Dust with cocoa powder using a fine sieve or tea-strainer.  (Note: Add the nuts first - otherwise the cocoa powder will prevent them from sticking to the cream, causing them to roll everywhere when the pie is cut).

Return to the fridge until the coconut cream is completely chilled.

Serve.

[travelinglowcarb]

Best Homemade Keto Cinnamon Rolls Recipe 👩‍🍳 I have everything on hand to make these, with cream cheese icing! They sound DELICIOUS. 😍 Have you tried fathead dough??

[celebrationgeneration]