Tuesday: Keto Pizza Rolls
These Keto Pizza Rolls are delicious, made with a fathead dough, and easy to meal prep! This recipe makes 10 rolls, 2.3 net carbs each, and you can easily double this if you need more servings. Side suggestion: Cheesy Zucchini Breadsticks 12 breadsticks, 1.9 net carbs each These add a good dose of vegetables without the fuss! Easy to meal prep as well.
Potential Side Effects Of The Keto Diet
People may find keto diets challenging initially, and they may have food cravings and hunger pangs. However, this usually subsides with time.
There are also some short-term side effects of keto diets, which are sometimes collectively referred to as keto flu.
People should ensure that they stay hydrated with fluids and electrolytes to help prevent some of these side effects.
Eating fiber-rich and magnesium-rich foods such as dark leafy green vegetables, cocoa, and pumpkin seeds can help prevent constipation.
Keto diets may result in a buildup of acids, known as ketones, in the blood. Small amounts of ketones in the blood indicate that the body is breaking down fat. However, high levels of ketones can poison the body, leading to a condition known as ketoacidosis. Therefore, it is important to monitor kidney function while following a keto diet long term.
Keto diets may not be suitable for people with health issues such as diabetes and those who are taking certain medications. A person should check with their doctor first.
If a person transitions back to a standard diet, they should do so gradually to avoid rebound high blood sugars and weight gain.
Zucchini Noodles With Bacon Vinaigrette
This keto recipe gives us major pasta-for-breakfast vibes . Creamy from the poached egg, peppery from the radish slivers, and bacony from the, well, bacon, it’s a symphony of flavors similar to those in spaghetti carbonara. Rendered bacon fat gets a splash of sherry vinegar and some mustard to create the perfect keto sauce base for tossing zucchini noodles.
Get our recipe for Zucchini Noodles with Bacon Vinaigrette.
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Smoked Salmon On Cucumber Slices With Lemon
Once you eat salmon this way, there really is no going back. In this keto snack recipe, you’ll find the star of the dish is the “everything” seasoning it’s topped with. It’s all the flavors you would find if you bit into an everything bagelsalt, sesame seeds, onion, garlic, poppy seedsbut without the actual bagel. You are living a low-carb life if you’re following the keto diet, after all.
This tasty meal deserves a nice medium-bodied red wine, like the smooth Tepranillo or Garnacha. However, if you’d like to keep the meal as close to the keto diet as possible, go for a dry red wine, like a Merlot, Cabernet Sauvignon, or Chardonnay. An ideal keto wine would have a low alcohol level and low sugar.
What Are The Cons Of The Keto Diet
The best diet is one that you can stick to long term, Kirkpatrick and Cassetty advise their clients. And because of the high level of restriction required for the keto diet, its not always sustainable. Eating out can prove difficult, and social occasions like happy hour or a birthday party might not have modifications for someone on the diet.
Another con to going on the diet comes from the fact that there is a fine line between being in a state of ketosis and eating a really unhealthy diet, Cassetty said. Because it calls for a high-fat consumption, its important to prioritize healthy unsaturated fats, rather than saturated fats found in things like butter and processed red meat.
In fact, one of the most common misconceptions Kirkpatrick hears from clients is that the diet calls for people to just eat bacon all day long. But the type of fat consumed is crucial to ensure that the keto diet is done in a way that still protects overall health.
While processed foods may be compliant with the keto diet, they pose additional health risks. Processed meat is considered carcinogenic, meaning it raises your risk of certain cancers. Cassetty also cautions that some of the foods that the diet does eliminate, such as fruit, prevent people from getting important vitamins, minerals, antioxidants and other plant compounds that contribute to a healthier gut and overall better health outcomes.
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Instant Pot Lemon Chicken
Cooked in chicken broth with a touch of fresh lemon juice, this Instant Pot lemon chicken recipe is an easy and flavorful protein to add to your dinner plate. Pair it with some easy sides like roasted broccoli or Brussels sprouts for a well-rounded meal.
Get our recipe for Instant Pot Lemon Chicken.
What To Avoid On Your List
Now that you know what to put on your low carb shopping list, its just as important to be aware of what to avoid. Check labels and watch for these things to skip:
- Grains Including anything with wheat , rice, oats, and all other grains. Watch for flour and other starches added to many dry pantry items and even canned goods, like soups.
- Starchy Veggies This includes corn, potatoes, most root vegetables, and legumes . The low carb vegetables list has a more detailed list of what to avoid with these.
- Most Fruit Low carb fruit, like berries, is fine, but most fruits are too high in carbs for a keto diet.
- Regular Dairy Milk Due to the lactose in it, milk is not keto. But, you can still enjoy cream, almond and coconut milk.
- Bread and Baked Goods These will contain wheat or sugar, or both.
- Candy and Sweets Again, these have sugar youll want to avoid. You can make your own using keto sweeteners.
- Processed Ingredients Keto isnt just about macros, its also about eating cleaner, real food. Watch for artificial preservatives, or as a rule of thumb, avoid most ingredients you cant pronounce.
- Anything With Added Sugar Read labels on anything that has a label. Condiments and things that come in a box are notorious for having sugar added.
Also Check: Buffalo Chicken Dip Recipe No Blue Cheese
Keto Diet Shopping Tips
- Shop the edges of the grocery store. Healthy foods like fruits, vegetables, and frozen foods tend to be around the perimeter of the store.
- Cook once and eat twice. Plan a keto meal that you can reuse as an ingredient in another meal the next day.
- Buy frozen foods. Things like frozen cauliflower rice and zucchini noodles will save you prep time and will last longer in the freezer too. This prevents food waste.
What Fruit Is Keto
Unfortunately, a lot of fruit isn’t keto, owing to its high sugar and carb content. A single banana contains all of the carbs allotted for an entire day! Thankfully, there are exceptions.
AvocadoVersatile and teeming with healthy fats, avocados are a must.BlackberriesRaspberries – The ultimate low-carb fruit!Strawberries – The fresher, the better!
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What Are The Pros Of The Keto Diet
One of the most notable benefits of the keto diet is its ability to lower overall appetite and reduce hunger. The keto diet eliminates foods that are high in carbohydrates and are high on the glycemic index, meaning they raise your blood sugar by a significant amount in a short period of time, which then affects how we release insulin.
Kristin Kirkpatrick is a registered dietitian with the Cleveland Clinic who tracked her experience trying the keto diet for 30 days. She said that these high-glycemic index foods put us on a roller coaster of blood sugar changes. After insulin is released and blood sugar dips back down, we will want more and more of the original food, making it difficult to control portions.
Not only does that rollercoaster keep us in more of a hunger mode where we could really eat all day and not feel the satisfaction, that very high and low can also be slightly damaging to inflammatory levels in the body as well, she said.
But with the keto diet eliminating these high GI foods, blood sugar and insulin levels arent on that roller coaster, more like a rolling hill, Kirkpatrick said, which has less of an impact on our feelings of hunger and can improve overall insulin sensitivity.
Samantha Cassetty, a registered dietician and wellness expert, also said that in the short term, the keto diet can help with weight loss, especially due to its ability to suppress appetite.
Stuffed Jalapeno Fat Bombs
Jalapeño peppers are carb-conscious vegetables , so a keto version of jalapeño poppers is really a no-brainer. These are stuffed with ground beef and a full-fat, creamy cheese filling, then topped off with a combo of crispy bacon and pork rinds for extra flavor.
Get our recipe for Stuffed Jalapeno Fat Bombs.
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Prime Rib With Italian Herb Sauce
Consider this prime rib recipe your ace in the hole for the holiday season. It’s an impressive dish that feels incredibly fancy, but requires nothing more than a quick rubdown and a few pulses from the food processor. With the herb-based sauce replacing horseradish cream, this roast outsizzles any prime rib you’d find at a buffet carving table.
Buy These Items Online :
- Almond Flour at least 1 1/3 cup . Estimated cost: ~$3.00
- Psyllium Husk Powder at least 1 tablespoon . Estimated cost: ~$0.20
- Powdered Erythritol at least 2 tablespoons . Estimated cost: ~$0.50
- Unsweetened Coconut Flakes at least ½ cup . Estimated cost: ~$0.50
- Liquid Stevia at least 7 drops . Estimated cost: ~$0.04
If you were able to get all of these items at a reasonable price in the quantity that you needed for the week, then you would only spend around $59.
Thats right by using this shopping list, you can have a full week of keto-friendly meals and desserts for $8.50 per day or less.
However, keep in mind that you will be spending much more than just $59 a week on keto at first. Your grocery bill depends on your local market, current sales and coupons, product availability, bulk purchasing, brand and other purchasing preferences, and willingness to go the extra mile to find the best deal around.
A great way to save more money, in the long run, is by investing in larger quantities of the foods that you eat most often and store them appropriately. This is one of the many suggestions youll find in our Eating Keto on a Budget Guide. In it, you will find everything you need to know to save money on the ketogenic diet.
Youll be implementing some of these keto on a budget strategies simply by following this one-week meal plan. Many of the meals provide you with extra servings that you will need to freeze or refrigerate for the next day or week.
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Green Keto Blueberry Avocado Shake
This is a big, satisfying, clean green power keto shake that’ll stifle your hunger pangs without impacting your blood sugar. Avocado and coconut milk produce longer-lasting levels of energy because they are both loaded with healthy fats. This is the basic principle behind diets like keto and paleo, which advocate consuming high levels of these types of fats so that you don’t need to rely on refined carbs or sugars to power you through the day.
Get our recipe for Green Keto Blueberry Avocado Shake.
Easy Affordable Keto Recipes
These five recipes are simple, easy to prepare, and packed full of flavor leaving you completely satisfied after every meal. You might also recognize some of them as ones that youre already eating at home .
We wanted to make sure these recipes were familiar, cost-effective, and a smooth transition into the keto lifestyle. Keep reading for a sneak peek into the recipes and how they taste! For the full recipes, .
Pro tip: Each recipe is set up to make two servings, except the fat bombs, which makes four. For those of you who love meal prepping, weve got you covered. Simply double or triple the recipes, prep them on a weekend, and never look back.
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Keto Shopping List For Beginners
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Use this keto shopping list for beginners next time you go grocery shopping.
Its simple and to the point. The list includes 21 keto staple foods you need to get started on your health journey, so read through and take notes. While the foods you can eat as a part of your keto diet are nearly endless, this 21 item grocery list covers the essentials to get you started.
One of the best things you can do to set yourself up for success is to have shopping lists for the different stores you frequent. Its the first step to putting together a keto meal plan for yourself and really taking things to the next level. You can use our keto recipes as the foundation for your meal plans as a beginner and start your journey to health, energy and weight loss. For the most part we wont have any specialty ingredients on this keto shopping list.
Here are some healthy foods to eat on a ketogenic diet.
The Very Best Keto Grocery List
Ive had many people ask for a Keto Grocery List. At first, I was hesitant because I am a picky eater and tend to stick to the same foods over and over. I know that most people eat a larger variety of foods than I do. At the same time, when I was researching Keto Grocery Lists, so many seemed overwhelming and included many foods that even after almost a year of following a Keto Diet, I have never used.
With that in mind, I created a basic Keto Grocery List as a helpful resource. My goal is to make following a Keto Diet simple. It isnt necessary to purchase every food item on this list. Consider it a helpful guide when you are at the grocery store. Instead of going out and buying all the foods on this list for the sake of stocking your pantry, I would suggest creating a keto meal plan first. Then, shop weekly for those foods that you need so that you build your keto pantry as needed.
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Select Only Items You Need
Every item below fits within a healthy ketogenic diet. Highlight items or create a second list for your next grocery trip, saving the remaining items for another time. Each section is categorized by food group, making it easy to select items at your local store.
Finally, remember to consume foods according to your macro guidelines, with the majority of calories coming from fat and protein, and very few from carbs. Just because a food is labeled as a keto food doesnt mean it should make up the bulk of your calories. Berries, for instance, are listed below but should only be consumed in moderation.
Lets jump in.
To help you get started right now and save you the guesswork, below are two easy keto meal plans with their respective shopping lists.
Instant Pot Keto Chili
For this Instant Pot chili recipe we kept it low carb and left out the beans. Not only for those who are attempting a low-carb diet, but for all of those bean haters who believe a can of black beans or kidney beans should never grace the holy presence of a pot of chili.
Get our recipe for Instant Pot Keto Chili.
Also Check: Keto Peanut Butter Bars Recipe
Keto Grocery List: Quick Guide To Keto Diet Foods
Starting a new diet like keto can seem overwhelming at first, and one of the reasons why is the changes you might have to make in order to get that balance of carbs and protein right. If youve never done this before, you may not even know what the best keto diet foods even are. Thats why weve put together this easy-to-follow keto grocery list, to take all the guesswork out of going shopping. Simply click on the keto grocery list image below and save it as a printable PDF for your next shopping trip. Now that youve got your keto grocery list in hand, lets answer some common questions about keto diet foods and what foods you can and cant have!
Keto Grocery List Tips
Take an inventory of your kitchen. It’s likely you already have some keto-friendly foods on hand.
Find recipes to inspire you. Get creative with the ingredients you already have by using these keto recipes.
All the remaining items should be added to your keto shopping list. Make a list of the ingredients you need for the recipes you want to cook this week, and your keto grocery shopping list is ready!
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Prepare For The Keto Flu
Dont panic. Its nothing serious. You might just feel bleh for a couple of days as your body adapts to Keto. This is normal. After all this is new for your body and also whenever you try to lose weight it does often result in us not feeling optimal. What you can do for this is just take some supplements for it for your electrolytes as I mentioned above or have enough salt in your food. Both the low sodium salt and regular salt. Sometimes you can drink a glass of water with a squeeze of lemon juice and salt. This stuff helps. However after a day or 2 of this you should be fine as your body slowly adapts to your new diet.
So thats all folks. If you have any questions please feel free to leave a comment and Ill get back to you as soon as possible.