#ketoforbeginner

[nutraketo]

https://nutramicoro.com/how-to-work-out-on-keto-the-ultimate-guide/

[cooks-warriors]

Keto Butternut Squash Soup 🍲⁠

⁠ 𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨 📑⁠ ⁠ 1 Butternut Squash small to medium-sized⁠ 200 ml Coconut Milk, approximately half of a standard 400 ml can of full-fat⁠ 1-2 Red Onions⁠ 1 head Garlic⁠ 2 Tomatoes or 1 cup of cherry tomatoes⁠ 350 ml Vegetable Broth (1 1/2 cups)⁠ 1 tsp Fresh Ginger optional: grated⁠ Olive Oil enough to drizzle over vegetables⁠ Fresh Cilantro: for garnish⁠ For Grilled Cheese: 2 slices of keto bread, preferred vegan cheese, vegan butter⁠ 3 Carrots⁠ ⁠ Seasoning⁠ 1 tsp pepper⁠ 1 tsp dry cumin⁠ 1 tsp paprika⁠ 1 tsp dried thyme⁠ 1 tsp dried rosemary⁠ 1 tsp chili flakes to taste⁠ 𝙄𝙣𝙨𝙩𝙧𝙪𝙘𝙩𝙞𝙤𝙣𝙨 🔪⁠ Preparation: Preheat the oven to 380°F (193°C).⁠ Prepare all listed vegetables and place them in a baking dish.⁠ Add all seasonings, including cumin, paprika, thyme, and rosemary, and a drizzle of olive oil. Cover the dish with aluminum foil.⁠ Roasting: Bake for about 1 hour or until the vegetables are golden and soft.⁠ Blending: Place the roasted vegetables in a blender, add the 350 ml of vegetable broth and ginger (if using), and blend until smooth.⁠ Cooking: Transfer the blended mixture to a pot and place it on medium heat. Add the coconut milk and stir for 2 minutes.⁠ Final Touch: Adjust the seasonings to your taste. Garnish the soup with fresh cilantro, extra coconut milk, and chili flakes. ⁠

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[keepdiettips]

Learn all about the Keto Diet, including benefits, foods to eat, and how to get started.

[zivanisa]

Can Keto Really Reverse Diabetes? Here's What You Need to Know!

The ketogenic diet, commonly known as the keto diet, has gained immense popularity in recent years, especially among those looking to lose weight and improve their health. However, one of the most intriguing claims associated with this diet is its potential to reverse diabetes, particularly Type 2 diabetes. But can keto really reverse diabetes? Let’s delve into the science behind this dietary approach and what it means for those living with diabetes.

Understanding Diabetes

Before exploring the relationship between the keto diet and diabetes, it’s essential to understand what diabetes is. Diabetes is a chronic condition that affects how your body processes blood sugar (glucose). In Type 1 diabetes, the body doesn’t produce insulin, a hormone that allows sugar to enter cells. In Type 2 diabetes, the body either becomes resistant to insulin or doesn’t produce enough insulin to maintain normal glucose levels.

The Keto Diet: An Overview

The ketogenic diet is a high-fat, low-carbohydrate diet designed to push the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. By drastically reducing carbohydrate intake and replacing it with fat, the body becomes highly efficient at burning fat for energy. The standard macronutrient breakdown of a keto diet is approximately:

70-75% Fat

20-25% Protein

5-10% Carbohydrates

How Keto Affects Blood Sugar Levels

One of the primary reasons the keto diet has garnered attention in diabetes management is its effect on blood sugar levels. By minimizing carbohydrate intake, the keto diet can help reduce insulin spikes and improve insulin sensitivity. Many studies suggest that a low-carb diet can lead to more stable blood sugar levels, which is crucial for individuals with diabetes.

Research Supporting Keto for Diabetes Management

Weight Loss and Insulin Sensitivity: Research shows that weight loss can significantly improve insulin sensitivity and glucose levels. The keto diet, being effective for weight loss, may help individuals with Type 2 diabetes achieve better control over their blood sugar levels.

Reduced Need for Medications: Some studies have indicated that individuals on a ketogenic diet may be able to reduce their reliance on diabetes medications. For instance, a study published in the journal Nutrition & Metabolism found that participants following a low-carb diet experienced greater reductions in blood glucose levels compared to those on a low-calorie diet.

Impact on Glycemic Control: A systematic review in Diabetes Care reported that low-carbohydrate diets could lead to significant improvements in glycemic control, with participants experiencing lower HbA1c levels (a marker of long-term blood sugar control).

Potential Benefits of Keto for Diabetes

Weight Management: The keto diet can be an effective way to manage weight, a critical factor in managing Type 2 diabetes.

Improved Metabolic Health: By reducing sugar and carbohydrate intake, individuals may experience enhanced metabolic health, including improved cholesterol levels and reduced inflammation.

Increased Energy Levels: Many people on the keto diet report increased energy and improved mental clarity, possibly due to the stable energy supply from ketones.

Considerations and Risks

While the keto diet shows promise for diabetes management, it’s essential to approach it cautiously:

Consult a Healthcare Professional: Before making significant dietary changes, especially for those with diabetes, it’s crucial to consult with a healthcare professional or a registered dietitian.

Monitor Blood Sugar Levels: Individuals on the keto diet should monitor their blood sugar levels closely, as adjustments to medications may be necessary.

Nutrient Deficiencies: The restrictive nature of the keto diet can lead to potential nutrient deficiencies. It’s important to ensure a balanced intake of vitamins and minerals.

Getting Started with the Basic Keto Diet Plan

If you’re interested in trying the keto diet for diabetes management, consider starting with a basic keto diet plan. This approach includes:

High-Fat Foods: Incorporate healthy fats such as avocados, nuts, seeds, and olive oil.

Low-Carb Vegetables: Focus on non-starchy vegetables like leafy greens, broccoli, and zucchini.

Moderate Protein: Choose high-quality protein sources like fish, poultry, and eggs.

For more in-depth guidance, check out our video course on the keto diet plan to help you navigate this dietary change effectively.

Conclusion: The Potential of Keto in Diabetes Management

In conclusion, the keto diet may hold significant potential for individuals with Type 2 diabetes. Its ability to stabilize blood sugar levels, promote weight loss, and improve insulin sensitivity are compelling reasons to consider this dietary approach. However, it’s vital to approach the keto diet with care, ensuring it is tailored to your unique health needs.

If you're ready to take control of your health and explore the keto lifestyle further, start your journey today with a basic keto diet plan. Check out our video course on the keto diet plan for expert insights and practical tips to get you started on the right foot.

[wellnesspathway]

Keto Diet Success Tips: How to Stay on Track and Achieve Your Goals

The ketogenic (keto) diet has become a popular choice for those looking to lose weight, improve their health, and even boost mental clarity. By focusing on high-fat, low-carb foods, the keto diet encourages your body to enter a state of ketosis, where it burns fat for fuel instead of carbohydrates. But like any diet, success on keto requires dedication, planning, and a few insider tips to keep you on track.

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1. Start with Clear Goals

Before diving into the keto lifestyle, it's essential to define your goals. Are you aiming for weight loss, improved energy levels, or better mental focus? Having clear objectives will help you stay motivated, especially during the initial stages when your body is adapting to a new way of eating.

2. Plan Your Meals Ahead

Meal planning is crucial on the keto diet. Since you’ll be avoiding high-carb foods, it’s important to have keto-friendly options readily available. Spend time each week planning your meals and snacks. This can prevent impulsive decisions that might lead to consuming too many carbs.

3. Keep an Eye on Macros

Tracking your macronutrients (macros) is key to staying in ketosis. The typical keto diet consists of about 70-75% fat, 20-25% protein, and 5-10% carbohydrates. Use a food diary or an app to monitor your daily intake and make adjustments as needed.

4. Stay Hydrated and Electrolyte Balanced

As your body transitions into ketosis, you may lose more water and electrolytes. This can lead to symptoms of the “keto flu,” such as headaches, fatigue, and irritability. To avoid this, drink plenty of water and consider supplementing with electrolytes like sodium, potassium, and magnesium.

5. Be Patient and Trust the Process

The first few weeks on the keto diet can be challenging as your body adjusts. You might experience cravings, low energy, or mood swings. However, once you’re fully adapted, you’ll likely feel more energetic and focused. Patience is key—trust the process and give your body time to adjust.

6. Experiment with Keto-Friendly Recipes

One of the best ways to stay excited about your keto journey is to experiment with new recipes. There are countless keto-friendly dishes that are both delicious and satisfying. From creamy avocado salads to bacon-wrapped anything, the possibilities are endless.

7. Don’t Forget About Self-Care

While diet plays a significant role in your success, don’t forget about the importance of self-care. Regular exercise, adequate sleep, and stress management are all crucial components of a healthy lifestyle. These factors can also impact your keto journey by helping you maintain energy levels and avoid burnout.

8. Seek Support and Community

Staying committed to the keto diet is easier when you have support. Whether it’s joining online forums, following keto influencers, or sharing your journey on social media, connecting with others can provide encouragement and accountability.

9. Be Flexible and Listen to Your Body

Every person’s body is different, and what works for one may not work for another. If you find that certain foods or practices aren’t working for you, don’t be afraid to make adjustments. The key to long-term success is finding a balance that works for your lifestyle and goals.

10. Celebrate Your Successes

Finally, don’t forget to celebrate your successes—big and small. Whether you’ve lost a few pounds, hit a new personal best in the gym, or simply feel better in your own skin, taking time to acknowledge your progress will keep you motivated.

Embarking on the keto diet is a journey that requires commitment, but with these tips, you’re well on your way to success. Stay focused, be patient, and enjoy the process as you work towards a healthier, more vibrant you!

[ketomeal01]

"Keto Quick Start: A Professional Guide to Launching Your Ketogenic Journey"

Keto Quick Start Guide: Your Professional-Level Path to Ketosis

1. Understanding the Keto Diet: A Primer

Before diving into the keto lifestyle, it's crucial to grasp its foundational principles. The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan designed to shift your body’s metabolism from burning glucose to burning fat. This metabolic state, known as ketosis, can lead to effective fat loss and improved energy levels.

You should try this Keto Quick Start

2. Setting Realistic Goals and Expectations

Establishing clear, attainable goals is vital for a successful keto journey. Whether your aim is weight loss, enhanced mental clarity, or better energy levels, defining these objectives will help you stay motivated and track your progress effectively.

3. Essential Macronutrient Ratios for Ketosis

To achieve and maintain ketosis, it's important to adhere to specific macronutrient ratios. Typically, a keto diet comprises about 70-75% fat, 20-25% protein, and 5-10% carbohydrates. Understanding these ratios and how to apply them in meal planning is fundamental to your success.

4. Crafting a Keto-Friendly Meal Plan

A well-structured meal plan is key to staying on track with keto. Focus on incorporating a variety of high-fat, low-carb foods such as avocados, nuts, and fatty fish. Planning your meals in advance can prevent unplanned deviations and help you stay within your macronutrient goals.

5. Essential Foods to Embrace and Avoid

Knowing which foods to include and avoid is crucial for maintaining ketosis. Embrace healthy fats like olive oil and coconut oil, while avoiding high-carb items such as bread, pasta, and sugary treats. This section will provide a comprehensive list of keto-friendly and non-keto foods.

You should try this Keto Quick Start

6. Navigating the Keto Flu: Symptoms and Solutions

As your body transitions into ketosis, you might experience what is known as the "keto flu," characterized by symptoms such as fatigue, headaches, and irritability. Understanding these symptoms and implementing strategies to mitigate them can ease your transition and improve your overall experience.

7. Effective Strategies for Dining Out on Keto

Eating out while following a keto diet can be challenging but manageable with the right strategies. Opt for restaurants with customizable menu options, and learn how to modify dishes to fit your keto needs. This section will offer practical tips for dining out without derailing your progress.

8. The Role of Supplements in a Keto Diet

Supplements can play a significant role in supporting your keto lifestyle. Commonly recommended supplements include electrolytes, omega-3 fatty acids, and exogenous ketones. Learn about the benefits and proper usage of these supplements to enhance your ketogenic journey.

9. Tracking Your Progress: Tools and Techniques

Monitoring your progress is essential for staying on track and making necessary adjustments. Explore various tools and techniques for tracking ketone levels, blood sugar, and body measurements. Utilizing these tools will help you make informed decisions about your diet and overall health.

10. Overcoming Common Challenges and Staying Motivated

Adhering to a keto diet can present challenges, from social pressures to personal cravings. This section will provide practical solutions for overcoming these obstacles and maintaining motivation, including tips for dealing with plateaus and celebrating your achievements.

You should try this Keto Quick Start

Disclaimer

There are some affiliate links in this article which may makes me some profit.

[hutjnare]

How good are ketogenic foods for weight loss?

Reduced Carbohydrate Intake: By significantly lowering carbohydrate intake, the body enters a state of ketosis, where it burns fat for fuel instead of glucose. This shift can lead to rapid weight loss, particularly in the initial stages as the body sheds water weight associated with glycogen stores.

Increased Satiety: Ketogenic foods are typically high in fats and moderate in proteins, both of which are more satiating than carbohydrates. This can lead to reduced overall calorie intake as people feel fuller for longer periods and are less likely to overeat or snack between meals.

Improved Insulin Sensitivity: Reducing carbohydrate intake can lead to lower blood sugar levels and improved insulin sensitivity. This helps in managing hunger and cravings, making it easier to stick to a calorie deficit necessary for weight loss.

Preservation of Muscle Mass: The moderate protein intake in a ketogenic diet helps preserve lean muscle mass, which is crucial for maintaining a healthy metabolism. Muscle tissue burns more calories at rest compared to fat tissue, which can support ongoing weight loss.

Enhanced Fat Burning: Ketogenic diets increase the body’s ability to burn fat for energy. By consistently providing the body with high-fat foods, it becomes more efficient at breaking down fat stores, leading to weight loss.

Reduction in Appetite-Stimulating Hormones: Ketogenic diets have been shown to reduce levels of ghrelin, the hormone that stimulates appetite. This reduction can decrease feelings of hunger and make it easier to maintain a lower calorie intake.

Stable Energy Levels: By avoiding the blood sugar spikes and crashes associated with high-carb diets, individuals on a ketogenic diet often experience more stable energy levels. This can lead to improved physical activity and better adherence to the diet, both of which contribute to weight loss.

While ketogenic foods can be very effective for weight loss, it is essential to ensure the diet is well-balanced and includes a variety of nutrient-dense foods. Consulting with a healthcare provider or nutritionist can help tailor the ketogenic diet to individual needs and goals, maximizing its benefits while minimizing potential risks.The ketogenic diet is a very low-carb, high-fat diet

[cooks-warriors]

keto Feta and Cherry Tomatoes Casserole 🥘 ⁠ ⁠ ⁠ 𝙄𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨 📑⁠ 2 blocks of feta⁠ 500g cherry tomatoes⁠ 2-3 cloves of garlic⁠ 600g cauliflower ⁠ Salt pepper⁠ some olive oil⁠ ⁠ 𝙄𝙣𝙨𝙩𝙧𝙪𝙘𝙩𝙞𝙤𝙣𝙨 🔪⁠ Preheat the oven to 400°F/200°C. Put the feta, tomatoes, and garlic cloves in a baking dish, add the olive oil, and rub everything well. Bake for about 30-40 minutes until everything is nice and soft and the feta is golden brown. In the meantime, steam the cauliflower to the desired firmness. Mash the feta, tomatoes, and garlic with a fork and process into a cream, seasoning with salt and pepper if necessary. Fold in the cauliflower.⁠

credits: veggie.low.carb

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[ketoconnect7]

Cajun Roasted Almonds Recipe

Cajun Roasted Almonds

Ingredients:

2 cups raw almonds

1 tbsp olive oil

1 tsp Cajun seasoning

1/2 tsp smoked paprika

1/2 tsp garlic powder

1/4 tsp cayenne pepper (optional, for extra heat)

1/2 tsp sea salt

Instructions:

Preheat Oven: Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.

Prepare Seasoning Mix: In a small bowl, mix together the Cajun seasoning, smoked paprika, garlic powder, cayenne pepper (if using), and sea salt.

Coat Almonds: In a medium bowl, toss the almonds with the olive oil until they are well coated. Sprinkle the seasoning mix over the almonds and toss again to ensure they are evenly coated.

Spread on Baking Sheet: Spread the seasoned almonds in a single layer on the prepared baking sheet. Love this recipe? Discover more delicious and unique snacks in our latest book, "Cajun Roasted Almonds"!

Roast: Roast in the preheated oven for 15-20 minutes, stirring once halfway through, until the almonds are golden brown and fragrant. Keep an eye on them to prevent burning.

Cool: Remove from the oven and let the almonds cool completely on the baking sheet. They will become crispier as they cool.

Store: Once cooled, store the almonds in an airtight container at room temperature for up to two weeks.

Indulge in these spicy, crunchy treats and explore a whole new world of flavors with "Cajun Roasted Almonds"! Order your copy today and spice up your snack game!

[zivanisa]

Will the Keto Diet Help Lower Your Blood Pressure? Discover the Benefits!

The ketogenic, or keto, diet has become one of the most popular dietary trends in recent years. This high-fat, low-carbohydrate diet has been celebrated for its effectiveness in weight loss and management of various health conditions, including type 2 diabetes and metabolic syndrome. But can it also help lower blood pressure? This is an important question, especially for the millions of individuals worldwide who suffer from hypertension (high blood pressure). In this article, we will explore how the keto diet may influence blood pressure and highlight the potential benefits.

Understanding the Keto Diet

Before diving into the connection between the keto diet and blood pressure, it's essential to understand how the keto diet works. The diet is based on the principle of drastically reducing carbohydrate intake and replacing it with fat. This shift pushes your body into a state called ketosis, where it burns fat for energy instead of glucose (derived from carbohydrates). Ketosis is a metabolic state that forces your body to use stored fat for energy, which is one reason why the diet is so effective for weight loss.

A typical keto diet consists of approximately 70-75% fat, 20-25% protein, and only about 5-10% carbohydrates. The result is a diet rich in healthy fats like avocado, olive oil, nuts, and fatty fish, with limited intake of high-carb foods such as bread, pasta, and sugary snacks.

The Connection Between Diet and Blood Pressure

Blood pressure refers to the force of your blood pushing against the walls of your arteries as your heart pumps blood throughout your body. High blood pressure, or hypertension, occurs when this force is too high, putting strain on your arteries and increasing the risk of heart disease, stroke, and kidney problems.

Diet plays a crucial role in managing blood pressure. For decades, doctors have advised patients to follow diets low in sodium, saturated fats, and processed foods to control hypertension. The standard recommendation has been diets rich in whole grains, fruits, vegetables, and lean proteins, such as the DASH (Dietary Approaches to Stop Hypertension) diet.

However, recent studies suggest that the keto diet might offer a new approach to managing blood pressure.

How the Keto Diet Can Help Lower Blood Pressure

Weight Loss and Reduced Obesity Risk One of the primary benefits of the keto diet is weight loss, which directly impacts blood pressure. Obesity is a significant risk factor for hypertension because excess body fat puts pressure on the arteries. Losing weight through a keto diet can help lower this risk.Studies have shown that the keto diet leads to faster and more sustained weight loss compared to low-fat diets. As individuals lose weight, they often see a corresponding reduction in blood pressure. For example, research indicates that for every 10 pounds of weight loss, systolic blood pressure can drop by as much as 5-20 mm Hg, making the keto diet an attractive option for hypertensive individuals.

Reduction in Insulin Levels The keto diet significantly reduces insulin levels, which can be beneficial for blood pressure. High insulin levels are often associated with increased blood pressure, and insulin resistance (common in people with obesity and type 2 diabetes) can exacerbate this effect. By lowering insulin levels through carbohydrate restriction, the keto diet can help reduce blood pressure in individuals with insulin resistance.

Decreased Sodium Retention The keto diet’s low-carb nature encourages the body to shed excess sodium. When you reduce your carbohydrate intake, your body releases less insulin, which in turn signals the kidneys to excrete more sodium through urine. This natural reduction in sodium can have a positive effect on blood pressure, as high sodium intake is a known contributor to hypertension.Additionally, reducing carbohydrates and processed foods often means cutting back on hidden sources of sodium, such as in pre-packaged snacks and meals.

Improved Cholesterol Levels Another way the keto diet may help improve heart health and lower blood pressure is by improving cholesterol levels. Despite concerns that a high-fat diet may increase cholesterol, research shows that the keto diet can lead to an increase in "good" HDL cholesterol while reducing "bad" LDL cholesterol and triglycerides. Lower LDL and higher HDL cholesterol levels can improve heart health, which is closely linked to blood pressure control.

Anti-inflammatory Effects Chronic inflammation is a key factor in the development of hypertension and heart disease. The keto diet, which emphasizes whole, unprocessed foods, may help reduce inflammation in the body. This is primarily due to the elimination of refined sugars and processed carbohydrates, which are known to cause inflammation. Additionally, the healthy fats consumed on the keto diet, such as omega-3 fatty acids from fatty fish, have anti-inflammatory properties that may further benefit blood pressure levels.

Scientific Evidence Supporting the Keto Diet and Blood Pressure

While more research is needed to fully understand the long-term effects of the keto diet on blood pressure, early studies offer promising results. A 2019 study published in the journal Nutrients found that individuals following a keto diet experienced significant reductions in both systolic and diastolic blood pressure compared to those on a low-fat diet. Additionally, the weight loss associated with the keto diet played a critical role in reducing hypertension.

Another study published in Nutrition & Metabolism concluded that a ketogenic diet led to a 7 mm Hg reduction in systolic blood pressure and a 5 mm Hg reduction in diastolic blood pressure after 24 weeks. These results suggest that the keto diet may be a viable option for individuals looking to manage their blood pressure naturally.

Considerations and Potential Risks

While the keto diet may offer benefits for blood pressure, it’s essential to approach it with caution, especially for individuals with pre-existing medical conditions. The initial phase of the keto diet, often referred to as the "keto flu," can cause temporary fatigue, headaches, and dizziness, which may be challenging for individuals with hypertension.

Additionally, the diet’s high-fat content may not be suitable for everyone, particularly those with a history of heart disease. It’s crucial to choose healthy fats (like avocados, nuts, and olive oil) and avoid unhealthy trans fats found in processed foods. Consulting with a healthcare provider before starting the keto diet is highly recommended, especially for individuals with hypertension or other cardiovascular conditions.

Final Thoughts: Is the Keto Diet Right for You?

The keto diet shows promise in helping to lower blood pressure through weight loss, reduced sodium retention, improved cholesterol levels, and anti-inflammatory effects. For individuals struggling with hypertension, the keto diet may offer a new way to manage blood pressure alongside other lifestyle changes like exercise and stress reduction.

However, it’s important to recognize that not all individuals will respond the same way to the diet. If you’re considering the keto diet to help lower your blood pressure, consult your healthcare provider to ensure it’s a safe and effective choice for your specific health needs.

Ready to take control of your health and transform your diet? Explore the benefits of the 8 week custom keto diet plan and discover how a tailored keto approach can help you achieve your health and fitness goals today!

[ketolifestyleus]

🥑 Keto curious but don't know where to begin? I've got you!

My complete keto crash course simplifies EVERYTHING you need to know to start keto strong.

Meal plans, food lists, lifestyle tips, and so much more - designed specifically for beginners!

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Keto Lemon Bars

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Ingredients:

Crust

3/4 cup coconut flour, 84g

1 cup + 2 tbsp almond flour, 134g

1/4 tsp salt (1/2 tsp if using unsalted butter)

1 tsp xanthan gum (optional, helps dough stick together)

1 cup butter, softened, 250g

1/2 cup powdered monkfruit/erythritol sweetener, 96g (or another sweetener to taste)

1/2 tsp almond extract (optional)

1/2 tsp vanilla extract

Filling

1 1/2 cups powdered monkfruit/erythritol sweetener, 300g

1/4 cup coconut flour, 28g

1/2 tsp xanthan gum

1/8 tsp salt

1 1/2 tbsp lemon zest, 7g (zest from 2 lemons)

1/2 cup lemon juice, 125ml or ~1 1/2 large lemons, juiced and strained to remove any seeds

4 large eggs, room temperature

2 large egg yolks, room temperature

3/4 cup heavy cream, 180ml

1/2 tsp vanilla extract

additional powdered monkfruit/erythritol sweetener

Directions:

1. Pre-heat oven to 350*F.

2. In a large bowl, whisk together all of your crust dry ingredients, including the sweetener.

3. In another bowl, beat the butter, almond extract and vanilla extract until light and fluffy.

4. Add the butter mixture to the dry ingredients and stir until a thick dough forms.

5. Use your hands to press the dough evenly into the bottom of a parchment-lined 9x13inch pan.

6. Bake the crust for 20-25min or until browned around the edges (it may still be slightly soft in the center but will set later).

7. While your crust is baking, whisk together your lemon juice, lemon zest, flour, sweetener and salt. Just before your crust finishes baking, also whisk in the heavy cream, vanilla extract, eggs and egg yolks. Whisk well to fully incorporate everything and remove any large bits of flour.

8. Pour the lemon mixture over the crust and place the pan bake in the oven.

9. Reduce the oven temperature to 325*F and continue to bake everything until the filling just barely jiggles and is pretty much set (it will set a little more as it cools). This should take anywhere from 30-40min depending on your oven.

10. Remove the lemon squares and let them cool on the counter until the pan is no longer hot to the touch, then transfer them to the fridge for at LEAST 2 hours before using the parchment to pull them out of the pan.

11. Use a sifter and some powdered sweetener to dust the tops of the squares then cut them into 24 pieces (if you are like my family and like smaller squares you can even slice those pieces into halves!) Serve chilled or room temperature and enjoy!

Nutrition for 1 bar (1/24th of recipe): 151 calories | 14g fat | 1.5g NET carbs | 2.7g protein | 1.2g fibre

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[ketodietrecipes8]

This easy keto chocolate mousse is a no-bake dessert for two people.Keto Diet Video Recipes and Cooking Instruction.

See Full Details

[leobi147]

Say Goodbye to Boring Diets and Hello to Flavorful Low-Carb Eating with This Beginner's Cookbook.

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