Understanding the Keto Diet

What is Keto?

The ketogenic diet is a high-fat, very low-carb diet that forces the body to burn fats rather than carbohydrates for energy. This process results in the production of ketones, which the body then uses as fuel.

Key Principles:

• High Fat: 70-80% of daily calories
• Moderate Protein: 20-25% of daily calories
• Very Low Carb: 5-10% of daily calories (typically under 50 grams of net carbs)

Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates.

Keto-Friendly Breakfast Recipes

Scrambled Eggs with Cheese and Avocado

A classic and quick keto breakfast. Scramble 2-3 eggs with a splash of heavy cream for added fat. Mix in shredded cheese (cheddar, mozzarella, or pepper jack) and top with sliced avocado.

Approximate Macros: High in fat, moderate in protein, very low in carbs.

Keto Smoothie

Blend together spinach, unsweetened almond milk, protein powder (whey or plant-based), avocado, and a tablespoon of nut butter. You can also add berries (in moderation) for flavor.

Approximate Macros: Customizable to macro needs. Adjust ingredients to meet your fat, protein, and carb goals.

Bulletproof Coffee

Blend 1 cup of coffee with 1-2 tablespoons of MCT oil and 1-2 tablespoons of grass-fed butter or ghee until frothy. This provides a sustained energy boost and helps with satiety.

Approximate Macros: Very high in fat, negligible carbs and protein.

Keto-Friendly Lunch & Dinner Recipes

Cauliflower Rice Stir-Fry

Sauté riced cauliflower with your favorite low-carb vegetables (broccoli, bell peppers, spinach). Add protein such as chicken, shrimp, or tofu. Season with soy sauce (tamari for gluten-free), ginger, and garlic.

Approximate Macros: Moderate in fat, high in protein, low in carbs. Adjust oil and protein based on needs.

Zucchini Noodles (Zoodles) with Pesto and Chicken

Spiralize zucchini into noodles. Sauté them lightly in olive oil. Toss with pesto (check for added sugar), grilled chicken, and Parmesan cheese.

Approximate Macros: High in fat, moderate in protein, low in carbs.

Salmon with Asparagus and Lemon-Garlic Butter

Bake salmon with asparagus. Top with a mixture of melted butter, lemon juice, garlic, and herbs.

Approximate Macros: Very high in fat, high in protein, negligible carbs.

Keto Chili

Make a chili with ground beef, diced tomatoes (in moderation), onions, peppers, and spices. Omit beans or replace with a small amount of black soybeans.

Approximate Macros: Varies widely based on ingredients. Track macros carefully.

Keto-Friendly Snack Recipes

Cheese Crisps

Bake shredded cheese on parchment paper until crispy.

Approximate Macros: High in fat, moderate in protein, very low in carbs.

Hard-Boiled Eggs

A simple and portable snack.

Approximate Macros: Moderate in fat, high in protein, negligible carbs.

Avocado Slices with Everything Bagel Seasoning

Satisfying and full of healthy fats.

Approximate Macros: Very high in fat, low in carbs.

Nuts and Seeds (in moderation)

Almonds, walnuts, macadamia nuts, and pumpkin seeds are good options. Be mindful of portion sizes due to their carb content.

Approximate Macros: Varies widely based on type and portion. Track macros carefully.

Keto-Friendly Dessert Recipes

Chocolate Avocado Mousse

Blend avocado, cocoa powder, sweetener (erythritol or stevia), and a splash of almond milk until smooth. Chill before serving.

Approximate Macros: High in fat, low in carbs. Adjust sweetener based on taste.

Coconut Flour Mug Cake

Combine coconut flour, sweetener, egg, melted butter, and a dash of vanilla extract in a mug. Microwave for 1-2 minutes.

Approximate Macros: Moderate in fat, low in carbs. Experiment with different flavorings.

Berries with Whipped Cream (Unsweetened)

A simple and refreshing dessert. Limit portion size of berries to stay within carb limits.

Approximate Macros: Low in fat, low in carbs, negligible protein (depending on cream). Use heavy cream for best results.

Tips for Keto Success

• Track Your Macros: Use a food tracking app to monitor your intake of fat, protein, and carbs.
• Stay Hydrated: Drink plenty of water throughout the day.
• Electrolytes: Supplement with electrolytes (sodium, potassium, magnesium) to prevent keto flu.
• Plan Your Meals: Meal prepping can help you stay on track.
• Be Patient: It takes time for your body to adapt to burning fat for fuel.