Steps to successful keto diet

Now that you know the what and the why behind the ketogenic diet, let’s learn about how you can get started. Although there are many different approaches to keto you can try, most of your results will come from following these three steps:

  1. Eat the right foods.
  2. Eat the right amount of those foods.
  3. Prepare for the keto flu.

Step 1 : List of foods allowed & to avoid

just by following this step alone, many people will be able to lose weight and improve their health. By replacing carb-ridden foods with keto friendly foods, you will naturally eat fewer calories than before, causing you to lose weight and enhance many aspects of your health.

Fats and Oils

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Butter or ghee 1 tablespoon (14.2g) 102 0.12g 11.5g 0g 0g 0g
Lard/Dripping 1 tablespoon (12.8g) 115 0g 12.8g 0g 0g 0g
Mayonnaise 1 tablespoon (13.8g) 94 0.13g 10.33g 0.08g 0g 0.08g
Coconut Oil 1 tablespoon (13.6g) 121 0g 13.47g 0g 0g 0g
Coconut butter 1 tablespoon (16g) 105 1g 10.5g 4g 2.5g 1.5g
Flaxseed oil 1 tablespoon (13.6g) 120 0.01g 13.6g 0g 0g 0g
Olive oil 1 tablespoon (13.5g) 119 0g 13.5g 0g 0g 0g
Sesame seed oil 1 tablespoon (13.6g) 120 0g 13.6g 0g 0g 0g
MCT oil 1 tablespoon/15 mL 130 0g 14g 0g 0g 0g
MCT powder 1 scoop (10g) 70 0.5g 7g 1g 1g 0g
Walnut oil 1 tablespoon (13.6g) 120 0g 13.6 0g 0g 0g

Nuts and Seeds

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Almonds 23 nuts (28g) 164 6g 14g 6g 3.5g 2.5
Almond butter (w/o salt) 1 tablespoon (16g) 98 3.5g 9g 3g 1.5 1.5
Almond meal/flour 1/4 cup (25g) 150 6g 11g 6g 3g 3g
Brazil nuts 5 nuts (25g) 165 3.5g 17g 3g 2g 1g
Cashews 1/4 cup (28g) 150 4g 12g 10g 1g 9g
Cashew butter (w/o salt) 1 tablespoon (16g) 94 3g 8g 4.5g 0.5g 4g
Coconut (shredded unsweetened) 1/4 cup (20g) 71 1g 7g 3g 2g 1g
Macadamias 6 kernels (14g) 102 1g 11g 2g .2g 0.8g
Macadamia butter 1 tablespoon (14g) 97 2g 10g 2g 1g 1g
Hazelnuts 12 nuts (17g) 106 2.5g 10g 3g 1.5g 1.5g
Peanuts 1/4cup (36.5g) 207 9.5g 18g 6g 3.5g 3g
Peanut butter (chunky salted) 1 tablespoon (16g) 94 4g 8g 3.5g 1.5g 2g
Peanut butter (smooth salted) 1 tablespoon (16g) 96 3.5g 8g 4g 1g 3g
Pecans 10 halves (14g) 98 1.3g 10g 2g 1.5g 0.5g
Pili nuts 1/4 cup (30g) 210 3g 24g 1g 1g 0g
Pine nuts 2 tablespoons (20g) 148 2.7g 14g 2g 1.3g 0.7g
Pistachios 25 nuts (17.5g) 98 3.5g 8g 5g 2g 3g
Pumpkin seeds (hulled) 1/4 cup (30g) 180 9g 14g 4g 3g 1g
Sesame seeds 2 tablespoons (18g) 103 3.2g 9g 4g 2g 2g
Sunflower seeds (hulled) 1/4 cup (30g) 160 6g 15g 6g 3g 3g
Sunflower seed butter 1 tablespoon (16g) 99 2.8g 9g 4g 1g 3g
Tahini (sesame paste) 1 tablespoon (15g) 89 2.6g 8g 3g 1g 2g
Walnuts 7 halves (14g) 93 2g 9g 2g 1g 1g

Dairy foods – falls under both the fat/protein category. Most dairy products are allowed but just make sure to opt for the full fat version and preferbly organic and raw, if possible. Remember, fat is fuel, and the reason we would eat dairy is for the high-quality fat. Don’t be fooled by the garbage claims that low fat yogurt with mountains of fruit sugar added is healthy!

Dairy Products

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Blue cheese 1 oz. (28g) 100 6g 8g 0.7g 0g 0.7g
Brie 1 oz. (28g) 95 6g 8g 0.1g 0g 0.1g
Cheddar or colby 1 oz. (28g) 115 6.5g 9.5g 1g 0g 1g
Cream cheese 2 tablespoons (29g) 100 2g 10g 1.6g 0g 0.6g
Feta 1 oz. (28g) 75 4g 6g 1g 0g 1g
Goat cheese (soft) 1 oz. (28g) 75 5g 6g 0g 0g 0g
Gouda 1 oz. (28g) 100 7g 8g 0.6g 0g 0.6g
Mozzarella (whole milk) 1 oz. (28g) 85 6.3g 6.3g 0.6g 0g 0.6g
Parmesan 1 oz. (28g) 111 10g 7.3g 1g 0g 1g
Swiss 1 oz. (28g) 111 7.6g 9g 0.4g 0g 0.4g
Cottage cheese (2% fat) 1/2 cup (113g) 92 12g 2.5g 5g 0g 5g
Cottage cheese (creamed) 1/2 cup (105g) 103 11.7g 4.5g 3.5g 0g 3.5g
Ricotta (whole milk) 1/2 cup (124g 216 14g 16g 4g 0g 4g
Sour cream 1 tablespoon (12g) 24 0.3g 2.3g 0.6g 0g 0.6g
Yogurt (plain unsweetened/whole milk) 4 oz. (113g) 69 4g 3.7g 5.3 0g 5.3
Heavy whipping cream or double cream (fluid) 1 tablespoon (15g) 51 0.4g 5.4g 0.4g 0g 0.4g
Heavy whipping cream or double cream (whipped) 1/2 cup (60g) 204 1.7g 22g 1.6g 0g 1.6g

Proteins: this is vital component of any diet. Protein fuels your body with essential amino acids, helps regulate organs and builds muscle and connective tissues. However, it is possible to consume too much protein on keto.

Gluconeogenesis is the process of breaking down amino acids (found in protein) into glucose for fuel. This spikes your insulin and reduces the level of ketones in your bloodstream.

This is why moderate protein is needed to stay in ketosis. To prevent gluconeogenesis while maintaining muscle mass, roughly 30% of your calories should come from protein. As with fats, make sure these calories come form healthy sources. choose highest quality meat or eggs you can afford, hand chose grassfed, organic options whenever possible.

  • Beef, preferably fattier cuts like steak, veal, roast, ground beef and stews
  • Poultry, including chicken, quail, duck, turkey and wild game — try to focus on the darker, fattier meats
  • Pork, including pork loin, tenderloin, chops, ham, bacon and ground
  • Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish and mahi-mahi
  • Shellfish, including oysters, clams, crab, mussels and lobster
  • Organ meats, including heart, liver, tongue, kidney and offal
  • Eggs, including deviled, fried, scrambled and boiled — use the whole egg
  • Lamb meat
  • Goat meat

Carbohydrates: Keto diet, you want to get majority of your carbs from veggies such as leafy greens, asparagus, broccoli, cauliflower and most other veggies that grow above the ground. Avoid starchy veggies that grow below the ground such as potatoes, corn, and parsnips. You can get the rest of the carbs form nuts, seeds, small amount of dairy and fruits like berries.

Vegetables

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Alfalfa sprouts 1/2 cup (43g) 15 1.5g 0g 2g 1g 1g
Artichoke hearts, marinated 4 pieces (64g) 60 0g 6g 4g 2g 2g
Artichoke hearts, canned 1 heart (16g) 15 0g 1.5g 1g 0.5g 0.5g
Arugula 1 cup (20g) 5 0.5g 0g 0.5g 0g 0.5g
Beans, green, snap, string, wax 1/2 cup (50g) 16 1g 0g 3.5g 1.5g 2g
Bok choy (pak choi) 1 cup (70g) 9 1g 0g 1.5g 1g 0.5g
Boston/bibb lettuce 1 cup (55g) 7 1g 0g 1g 1g 0g
Broccoli florets 1/2 cup (36g) 10 1g 0g 2g 1g 1g
Cabbage, green, red, savoy 1/2 cup (60g 8 0.4 0g 2g .9g 1.1g
Cauliflower florets 1/2 cup (54g) 13 1g 0g 3g 1g 2g
Celery 1 stalk (40g) 6 0g 0g 1g 0.5g 0.5g
Chicory greens 1/2 3 0g 0g 1g 0.5g 0.5g
Chinese cabbage (pak-choi) 1/2 cup, shredded (35g) 5 0.5g 0g 1g 0.5g 0.5g
Chives 1 tablespoon (3g) 1 0.1g 0g 0.1g 0.1g 0g
Cucumber (with peel) 1/2 cup, sliced (52g) 8 0.3g 0g 2g 0.3g 1.7g
Daikon radish 1/2 cup (58g) 9 0.4g 0g 2g 1g 1g
Endive 1/2 cup (25g) 4 0.3g 0g 1g 1g 0g
Escarole 1/2 cup (75g) 14 1g 0g 2.3g 2g 0.3g
Fennel, bulb 1/2 cup (44g) 13 0.5g 0g 3g 1g 2g
Greens, mixed 1 cup (36g) 5 0.5g 0g 1g 0.5g 0.5g
Iceberg lettuce 1 cup (72g) 10 0.7g 0g 2g 1g 1g
Jicama 1/2 cup (60g) 23 0.5g 0g 5g 3g 2g
Loose-leaf lettuce 1 cup (57g) 8 0.5g 0g 3g 1g 2g
Mung bean sprouts 1/2 cup (52g) 16 1.5g 0g 3g 1g 2g
Mushrooms, button, fresh 1/2 cup (35g) 8 1g 0g 1g 0.3g 0.7g
Olives, black 5 (19g) 30 0g 3g 1g 0g 1g
Olives, green 5 (14g) 20 0g 2g 0.5g 0.4g 0.1g
Onion 2 tablespoons, chopped (20g) 8 0.2g 0g 2g 0.5g 1.5g
Parsley 1 tablespoon (4g) 1 0.1g 0g 0.2g 0.1g 0.1g
Peppers, green bell 1/2 cup (75g) 15 1g 0g 3.5g 1.5g 2g
Peppers, red bell 1/2 cup (75g) 23 1g 0g 4.5g 1.5g 3g
Radicchio 1/2 cup (20g) 5 0.3g 0g 1g 0.2g 0.8g
Radishes 6 (12g) 2 0g 0g 0.4g 0.2g 0.2g
Romaine lettuce 1 cup (47g) 8 0.5g 0g 1.5g 1g 0.5g
Scallion/green onion 1/4 cup (25g) 8 0.5g 0g 2g 1g 1g
Spinach 1 cup (30g) 7 1g 0g 1g 0.7g 0.3g
Tomato 1 small (90g) 16 1g 0g 3.5g 1g 2.5g
Tomato 1 medium (123g) 22 1g 0.25g 5g 1.5g 3.5g
Tomato, cherry 5 (85g) 15 1g 0.2g 3.3g 1g 2.3g
Watercress 1/2 cup (17g) 2 0.4g 0g 0.2g 0.1g 0.1g

Cooked Vegetables

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Artichoke 1/2 medium (60g) 32 1.7g 0g 7g 3.5g 3.5g
Asparagus 6 spears (90g) 20 2g 0g 4g 2g 2g
Bamboo shoots, canned, sliced 1/2 cup (66g) 12 1g 0g 2g 1g 1g
Beans, green, wax, string, snap 1/2 cup (63g) 22 1g 0g 5g 2g 3g
Beet greens 1/2 cup (72g 19 2g 0g 4g 2g 2g
Bok choy (pak choi) 1/2 cup (85g) 10 1.3g 0g 1.5g 1g 0.5g
Broccoflower 1/2 cup (34g) 10 1g 0g 2g 1g 1g
Broccoli 1/2 cup (78g) 27 2g 0g 5.5g 2.5g 3g
Broccoli rabe 1/2 cup (85g) 28 3.3g 0.5g 2.7g 2.4g 0.3g
Brussels sprouts 1/4 cup (40g) 14 1g 0g 3g 1g 2g
Cabbage, green 1/2 cup (75g) 17 1g 0g 4g 1.5g 2.5g
Cabbage, red 1/2 cup (75g) 22 1g 0g 5g 2g 3g
Cabbage, savoy 1/2 cup (73g) 17 1.3g 0g 4g 2g 2g
Cardoon 1/2 cup (80g) 18 0.5g 0g 4g 1.5g 2.5g
Cauliflower 1/2 cup (62g) 14 1g 0.3g 2.5g 1.5g 1g
Celery 1/2 cup (75g) 14 0.5g 0g 3g 1.2g 1.8g
Chard, swiss 1/2 cup (88g) 18 2g 0g 3.5g 2g 1.5g
Chayote 1/2 cup (80g) 19 0.5g 0.4g 4g 2g 2g
Collard greens 1/2 cup (95g) 31 2.5g 1g 5.5g 4g 1.5g
Dandelion greens 1/2 cup (53g) 17 1g 0.3g 3.5g 1.5g 2g
Eggplant 1/2 cup (50g) 17 1g 0g 4g 1g 3g
Escarole 1/2 cup (75g) 14 1g 0g 2.3g 2.1g 0.1g
Fennel, bulb 1/2 cup (44g) 13 0.5g 0g 3g 1.5g 1.5g
Hearts of palm 1 heart (33g) 9 1g 0.2g 1.5g 1g 0.5g
Kale 1/2 cup (65g) 18 1g 0g 4g 1.5g 2.5g
Kohlrabi 1/4 cup (41g) 12 1g 0g 3g 0.5g 2.5g
Leeks 1/2 cup (52g) 16 0.5g 0g 4g 0.5g 3.5g
Mushrooms, button 1/4 cup (39g) 11 1g 0g 2g 1g 1g
Mushrooms, shiitake 1/4 cup (36g) 20 0.5g 0g 5g 1g 4g
Mustard greens 1/2 cup (70g) 18 2g 0.3g 3g 1.5g 1.5g
Nopales (cactus pads) 1/2 cup (75g) 11 1g 0g 2.5g 1.5g 1g
Okra 1/2 cup (80g) 18 1.5g 0g 3.5g 2g 1.5g
Onion, yellow; sauteed 1/4 cup (22g) 29 0g 2.5g 2g 0.5g 1.5g
Peppers, green bell; chopped 1/4 cup (29g) 37 0g 3.5g 1g 0.5g 0.5g
Peppers, red bell; chopped 1/4 cup (27g) 35 0.3g 3.5g 2g 0.5g 1.5g
Pumpkin 1/4 cup (61g) 12 0.5g 0g 3g 1g 2g
Sauerkraut 1/2 cup; drained (71g) 13 0.7g 0g 3g 2g 1g
Shallots 2 tablespoons (20g) 14 0.5g 0g 3.5g 0.5g 3g
Spaghetti squash 1/2 cup (78g) 21 0.5g 0g 5g 1g 4g
Spinach 1/2 cup (90g) 21 3g 0g 3g 2g 1g
Summer squash 1/2 cup (90g) 21 1g 0.4g 3.5g 1g 2.5g
Tomato 1/4 cup (60g) 11 0.5g 0g 2.5g 0.5g 2g
Turnips (white), mashed 1/2 cup (115g) 25 1g 0g 6g 2.5g 3.5g
Zucchini 1/2 cup (90g) 14 1g 0.3g 2.5g 1g 1.5g

Fruit

  • must be consumed limited and eaten in very small amounts, as they have high sugar content (besides avocados). When you do eat fruits, choose lower-sugar options like:
Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Avocado, Hass (Florida) 1/2 fruit (152g) 182 3.5g 15g 12g 8.5g 3.5g
Blackberries, fresh 1/4 cup (36g) 15 0.5g 0.2g 3.5g 2g 4g
Blackberries, frozen 1/4 cup (38g) 24 0.5g 0.2g 6g 2g 4g
Blueberries, frozen 1/4 cup (39g) 20 0.2g 0.3g 5g 1g 4g
Cherries, sour, fresh, w/o pit 1/4 cup (39g) 19 0.4g 0.1g 5g 1g 4g
Cherries, sweet, fresh, w/o pit 1/4 cup (39g) 24 0.4g 0.1g 6g 1g 5g
Cranberries, raw, chopped 1/4 cup (28g) 13 0.1g 0g 3g 1g 2g
Currants, fresh, red and white 1/4 cup (28g) 16 0.4g 0.1g 4g 1g 3g
Gooseberries, raw 1/4 cup (38g) 16 0.3g 0.2g 4g 1.5g 2.5g
Loganberries, frozen 1/4 cup (37g) 20 0.6g 0.1g 5g 2g 3g
Melon, cantaloupe, balls 1/4 cup (44g) 15 0.4g 0.1g 3.5g 0.5g 3g
Melon, honeydew, balls 1/4 cup (44g) 16 0.2g 0.1g 4g 0.5g 3.5g
Melon, balls, frozen 1/4 cup (43g) 14 0.4g 0.1g 3.5g 0.5g 3g
Raspberries, fresh 1/4 cup (31g) 16 0.4g 0.2g 4g 0.5g 3.5g
Raspberries, frozen 1/4 cup (35g) 18 0.4g 0.2g 4g 2g 2g
Strawberries, fresh, sliced 1/4 cup (42g) 13 0.3g 0.2g 3g 1g 2g
Strawberries, frozen 1/4 cup (37g) 13 0.2g 0g 3.5g 1g 2.5g
Strawberry, fresh 1 large (18g) 6 0.1g 0.1g 1.5g 0.5g 1g

Vegan Options

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Almond milk, unsweetened 1 cup (240 mL) 29 1g 3g 2g 1g 1g
Hemp milk, unsweetened 1 cup (236 mL) 50 2g 4g 1g 0g 1g
Natto 1/4 cup (44g) 92 8.5g 5g 5.5g 2.5g 3g
Shirataki noodles 4 oz. (113g) 20 1g 0.5g 2g 2g 0g
Soy milk, plain, unsweetened 1 cup (240 mL) 79 7g 4g 4g 1g 3g
Tempeh 1/2 cup (83g) 159 17g 9g 6g 0g 6g
Tofu, firm 4 oz. (113g) 70 8g 3g 3g 0g 3g
Tofu silken, soft 4 oz. (113g) 62 5.5g 3g 3.3g 0g 3.3g
Tofu bacon 2 strips (20g) 40 4g 2g 0.53g 0.3g 0.23g
Tofu Canadian bacon 3 slices (57g) 70 14g 0.5g 2.g 0.5g 1.5g
Tofu bulk sausage 2 oz. (57g) 60 7g 0g 7g 3g 4g
Tofu link sausage 2 links (64g) 130 9g 4g 15g 3g 12g
Vegan cheese (no casein) 1 slice (19g) 35 1g 2g 5g 0g 5g
Vegan cheese (no casein) 1 oz. (28g) 70 1g 7g 2g 1g 1g
Veggie burger 1 burger (70g) 124 11g 4.4g 10g 3.5g 6.5g
Veggie crumbles 3/4 cup (55g) 80 8g 1;5g 9g 1g 8g

Acceptable Keto Drinks

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Broth/bouillon (not low sodium; no added sugar) 1 cup (235g) 27 6.25 0g 0.79 0g 0.79
Club soda 1 can (474g) 0 0g 0g 0g 0g 0g
Caffeinated or decaffeinated coffee 1 cup (237g) 2 0.54g 0.05g 0g 0g 0g
Caffeinated or decaffeinated tea 1 cup (245g) 2 0.54g 0g 0g 0g 0g
Lemon juice (2.5g) and lime juice (2.9g) 1 lemon or lime (48g) 11 0.17g 0.12g 3.31g 0.1g 3;21g
Unsweetened almond milk 1 cup (262g) 39 1.55g 2.88g 1.52g 0g 0g
Unsweetened hemp milk 1 cup (236g) 50 2g 4g 1g 0g 1g

Alcohol

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Beer (light) 12 oz. (336g) 96 0g 0g 3g 0g 3g
Bourbon 1 oz. (28g) 70 0g 0g 0.03g 0g 0.03g
Champagne 3.5oz. (100g) 87 0.07g 0g 2.9g 0g 2.8g
Gin 1 oz. (28g) 73 0g 0g 0g 0g 0g
Rum 1 oz. (28g) 64 0g 0g 0g 0g 0g
Scotch 1 oz. (28g) 70 0g 0g 0g 0g 0g
Sherry (dry) 2 oz. (57g) 69 0g 0g 0g 0g 0g
Vodka 1 oz. (28g) 64 0g 0g 0g 0g 0g
Wine (red) 5 oz. (140g) 125 0.1g 0g 3.84g 0g 3.84g
Wine (white) 5 oz. (140g) 121 0.1g 0g 3.82g 0g 3.82g

Dressings

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Blue cheese dressing 2 tablespoons (30g) 140 1g 14g 1g 0g 1g
Caesar salad dressing 2 tablespoons (30g) 140 1g 16g 1g 0g 0.5g
Italian dressing 2 tablespoons (30g) 71 0.12g 6.2g 3.6g 0g 3.6g
Lemon juice 2 tablespoons (30g) 7 0.11g 0.07g 2.1g 0.1g 2g
Lime juice 2 tablespoons (30g) 8 0.13g 0.02g 2.6g 0.1g 2.4g
Oil and vinegar 2 tablespoons (32g) 144 0g 16g 0.8g 0g 0.8g
Ranch dressing 2 tablespoons (30g) 129 0.4g 13.4g 1.7g 0g 1.7g

Sweeteners

Sweeteners are tricky, so choose with caution if you do use them. The best option is to avoid sweet foods as much as possible so you lose the taste for them and don’t have to deal with cravings, but when you do use sweeteners, here are some guidelines to keep in mind:

  1. Only use low glycemic index sweeteners, as they won’t affect your blood sugar levels or contribute to your carb intake.
  2. Try to stay away from sweeteners that use the sugar alcohol maltitol (which is high glycemic) or filler ingredients like dextrose or maltodextrin. This even applies to low- or no-calorie and low- no-sugar sweeteners.

Here are some safe, low-glycemic sweetener options (nutrition facts may differ based on the brand you choose):

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Stevia (liquid) 4 drops (0.13mL) 0 0g 0g 0g 0g 0g
Erythritol 1 teaspoon (4g) 0 0g 0g 4g 0g 1g
Monk fruit (Luo Han Guo) 1 teaspoon (0.5g) 0 0g 0g 1g 0g 1g
Xylitol 1 teaspoon (4g) 10 0g 0g 4g 0g 1g

For granulated sweeteners, count every 1 teaspoon as 1g net carbs because these products can contain bulking agents which may invoke an insulin response. You can often find blends of the above sweeteners at the store. Just make sure there are no other added ingredients like the ones mentioned above.

If you follow the diet properly, the weight will shed off quickly. Make a meal plan for the week and when you have a day off, I would suggest making meals ahead of time. Esp snacks, if you are running out of food options.

Perfectketo has more charts and info on the diet, if anyone has more questions.

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Keto 101- Make the switch!

keto-1200x640So, you are thinking about starting keto diet? You are probably wondering exactly what it is, how people dont eat carbs, and how on earth to get started. How can one manage keto diet being vegetarian/ eggetarian. That’s exactly how i felt when I first heard about keto. Just know you are not alone.

This post will highlight all the major bullet points of keto. I will also suggest resources that have helped me along the way. Keto is actually a very simple concept when broken down but it is so foreign to our traditional american diets that it can be hard for our brains to process.

what-is-ketosis-e1510605673454

WHAT IS KETO?

First thing to know, keto is short for K E T O G E N I C. A ketogenic diet consists of L O W  C A R B,   H I G H  F A T , M O D E R A T E  P R O T E I N  meals. The goal on a ketogenic diet is to keep your body in the natural state of nutritional ketosis. Nutritional ketosis is a process by which the body burns FAT for fuel instead of glucose. Glucose is consumed in many forms (sugar, protein, and carbohydrates) that all break down into glucose. When your body learns to burn fat for energy, one result is weight loss! Another result is the production of K E T O N E S in the liver. These ketones give you energy!

When you eat something high in carbs, your body will produce glucose and insulin.

  • Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
  • Insulin is produced to process the glucose in your bloodstream by taking it around the body.

Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

It’s important to note that keto is a L I F E S T Y L E and not a diet. Much like diabetics who avoid sugar or Celiac patients who avoid gluten, keto is about avoiding carbs. The majority of carbohydrates come in the form of processed foods (cereals, breads, pastas, sauces, sugary foods, sodas, etc.). These foods have little to no nutritional value, even though they might taste delicious. Most people have heard the correlation between sugar and cocaine. It is said that sugar is M O R E addictive to humans than cocaine! Think about the last time you went a while without sugar. Did you experience headaches, nausea, fatigue, or irritability? Doctors call that withdrawal. Much like drugs, sugar has the same effect on our bodies.

So, when you switch to a ketogenic diet, you stop feeding your body extraneous sugar and carbs. The result is nutritional ketosis and healthful bliss!

ketosis-diet-benefit_1024x1024

WHAT CAN YOU EAT ON KETO?

Eating keto is much tastier than it sounds! Replacing carbs with fat is easy and I’ll show you how!

EXAMPLE:

Before keto, you might eat a egg and cheese biscuit and a cup of coffee with cream and two sugars. If you are indian, you tend to adapt to high carb diet such as roti/bhakri/poha/toast/mamra/khakra with your tea.

On keto, you omit the biscuit and sugar. Replace the sugar with a natural sweetener (erythritol, xylitol, Stevia, Monkfruit extract, etc.). Sandwich your veggies and cheese between two eggs! For indian breakfast, you can make paneer scramble, coconut flour thepla, almond flour paratha, poha made with cauliflour, almond flour bread toasted with butter or cheese/eggs. You have unlimited options.

In the standard American diet, the average person eats 225g-325g of carbohydrates PER DAY! On a ketogenic diet, the recommended amount of carbohydrates per day is 20g or less (or 5% of your daily caloric intake)! Talk about a huge difference! If you do laid back keto as a beginner you can get away with 30g of carbohydrates per day.

The majority of your meals will come from high fat foods. Think along the lines of eggs, heavy cream, cheeses, fatty meats, avocados, nuts, low carb vegetables.

EXAMPLE:

Before keto, you might order subway, taco bell, french fries, a side salad with croutons and ranch, and a sweet tea. We eat so much junk/fast foods without thinking of the carb intake.

On keto, you would make breads using almond/coconut flour (this includes thepla, parathas, idli, dosa, etc) , side of low carb veggies, sparkling water or any drink with keto approved sweetner.

EXAMPLE:

Before keto, you might have 3 soft tacos with refried beans and rice and a margarita. I can easily eat this since I LOVE MEXICAN FOOD! Its our favorite place to go!

On keto, you cant afford to eat outside unless you eat meat, then you can skip the carbs and just eat fajitas stir fry on lettuce wrap. but if you are vegetarian/eggetarian then you could make a cheese shell (or lettuce wrap), cheese, salsa, guacamole, and queso with a Coke Zero.

So, as you can see, keto-friendly foods can be just as delicious and satisfying as their unhealthy counterparts. Yes, you’re eliminating refined sugar, processed foods, grains, pastas, and most fruits but you’re gaining so much in return! You’ll be surprised how much you DON’T miss them after eliminating those foods for just a week! Believe it or not, once you are in ketosis, you won’t even crave all of the foods you used to. Once you’ve detoxed from sugar, you’ll have a feeling of purity that you didn’t even know existed!

WHY SHOULD YOU EAT KETO?

Other than the fact that processed foods are bad for you, eating low carb has a plethora of positive side effects.

No. 1– Most of us have extra fat on our bodies. Why not let your body work FOR YOU and burn fat cells that are already stored up in your body for energy instead of feeding it excess? When you become fat adapted (that just means you are burning fat for fuel), your body will use up the fat cells already in your body FIRST before saving new ones. This is why so many people see amazing weight loss results eating keto!

No. 2– Mental clarity, reduced anxiety, and depression. Many people on low carb diets attest to feeling better mentally as well as physically. Some people are able to stop taking anti-depressants after successful low-carb eating. Personally, I can faithfully admit that I have less brain fog and bouts of depression than I did before eating low carb. My mood swings are virtually non-existent and my overall happiness has rebounded.

No. 3– Reversal of chronic illnesses, reduced/eliminated inflammation, and overall better health. I use to suffer from severe acid reflux and since starting keto, I have noticed a significant reduction in discomfort and flareups. I have personally known lots of people who are on keto and their cholestrol /bp levels have drastically has reduced over 6 month period and some have been off their medications now. Low carb diets are also known to help women who suffer from PCOS, infertility, and gynecologic issues. People with auto-immune diseases have been able to significantly reduce their symptoms as well. **Please consult your doctor before beginning any new diet regimen.**

No. 4- Freedom from unhealthy relationships with food. You will no longer feel like a slave to food after adapting to a ketogenic diet. When you learn how to fuel your body efficiently, you will find that food does not become your enemy any longer. Your relationship with food will turn from one of food for comfort to food for nutrition. I can go to birthday parties without eating cake. I can take my kiddo to get pizza without feeling like I’m “missing out”. My family time doesn’t revolve around food anymore. Instead, we spend time making memories. As someone who used food for comfort, celebration, and recreation, I can attest that I no longer feel like a slave to my bad habits.

No. 5– Because it’s awesome!!! If I could bottle up how clean your body will feel, how much better you will sleep, how much happier you will be eliminating carbohydrates and sugar from your diet, I’d be a rich woman! By eating clean, nutrient rich, God provided foods, your body is going to thank you abundantly.  I feel so much energetic, lighter, face glows, mental clarity, and overall happiness.

MAKE THE SWITCH

Common sense tells us that foods from nature, in their purest form, are the most beneficial to us so why continue to stuff it with rice, pasta, bread, cookies, donuts, ice cream, and candy? If you’re serious about starting the ketogenic diet, I HIGHLY recommend you read The Keto Diet by Leanne Vogel. Every person that contacts me for advice is told to R E A D  T H I S  B O O K  F I R S T! It is that good!

If you have any questions about keto, I’m happy to help answer them the best way I know how. And if I can’t answer them, I’ll point you in the right direction!

I will be posting keto vegetarian/ indian keto recipes soon! Please ask if you have any questions.

 

Perfect activities for toddlers

Since now school is done and I have all the time in the world to enjoy the summer with my kiddo! Here are list of our favorite activities of my kiddo, I hope you guys can do some with your kiddos. These activities are amazing for their growth and development.

Screen Shot 2018-06-14 at 12.41.22 AM

I have attached the file below incase if you want to print it and keep it with you.

Perfect activities for your toddler

If you do end up trying any, please let me know your experience and if your kiddo enjoyed it !

🙂

OVERCOMING FRUSTRATION

Frustration. ITS EVERYWHERE!! Everyone is frustrated at some point in their life. Frustration winds you up and can take so much out of you. Because it not only sucks energy but also distracts you and can steal quite a bit of time.

So what can you do?

Well, sometimes that frustration can actually be a positive and can give you a new idea or angle on things. Or it can give you the power to keep going just a little bit more until you reach your goal. But when you start going in circles, when the frustration just makes you mad or your mind foggy and the day is starting to slip through your fingers then there are steps you can take.

There are ways to turn such a state of mind or day around. Into something better. Into something more helpful. And into something that will make you feel better again.

Step 1: Be here now.

When you are frustrated then you are often somewhere in the future in your mind. Somewhere you wish you would be. Or you are reliving a stumble or failure from your past.

Snap out of those headspaces and calm down by focusing your mind and attention on what is now, right here at this moment.

You can do so by for example:

  • Focusing on your breathing. Sit down, close your eyes and just focus on the air going and out of your nose for 1-2 minutes. Take calm and slightly deeper breaths than usual and breathe with your belly and not your chest.
  • Focus on what is around you at this time. The sun shining in through your window. The kids playing out in the street and the cars and people going by. The smells and feeling of the clothes and warmth of the sun on your skin. Do this for 1-2 minutes to get your attention back to the present moment.

Step 2: Appreciate what you do have.

After you have pulled your attention back to where it can be most helpful focus it on what is still positive in your life. The quickest and easiest way to do so is to focus it on appreciating what you do have.

A favorite of mine during this step is the important things we may sometimes take for granted.  Like for instance:

  • A warm home and a roof over your head.
  • Plenty of drinkable water.
  • Not having to go hungry.
  • Access to the internet.
  • Your friends and family.

Spend a few minutes on this and you’ll find much to be grateful for.

Step 3: Focus on what you can do right now.

With your attention in the present moment and your mood a more grateful and positive one it is now time to get constructive about what frustrates you.

You can do that by asking yourself:

What is one small step I can take right now to improve this situation?

It may be to see what you can learn from what frustrates you and to try another path towards your goal. Or it could be to try one more time and to keep going (because not all things in life will come to you the first, second or third time you try). Or it could be you simply realizing that you may have taken on a bit much lately or things have been tough and that you need to take this evening or a few days to just relax, take care of yourself and perhaps simplify a bit.

So that you can recharge and then get back into moving towards what you want out of your life in a more focused way.

Tips to reduce or prevent frustration:

Make note of your triggers and see what you can do about them.

What triggers your frustration?

Is it when your partner doesn’t take out the trash as you had agreed? Or when you’re not making progress as fast you like with your career or hobby? Or when your phone’s interrupting your work all too often?

Whatever it might be, first ask yourself:

What can I do to prevent this trigger in the first place?

For example, put your phone in silent mode or airplane mode and then get back to people during 1-3 scheduled times throughout your workday.

If you can’t prevent it then ask yourself:

What can I do to reduce the frustration caused by this trigger?

For instance, if you get frustrated with delays or waiting time while on your daily commute then ask your friends or google for answers for how others handle this common issue.

You may discover that one helpful solution is an audio book or podcast to listen to divert your attention and to get something good out of the situation while you’re waiting. I love listening to podcasts – they do really work and give you lots of clarity in life when you are frustrated.

Remember: you’re human (and so is everyone else).

Perfectionism towards yourself or others does most often lead to plenty of frustration and disappointment. So set your standards both for others and yourself at a human level rather than at perfection.

Accept that sometimes you will make mistakes, have setbacks and not reach your goals when you’d like to. And so will people around you too.

Work from that perspective both with yourself and others and when there is a setback then focus on what you can learn to improve and to do better the next time.

Talk it out (instead of keeping it bottled up).

When you talk a frustration over with someone then it can help you to start seeing it from a more level-headed perspective as you vent.

And your friend that’s listening may have one or couple of good pieces of advice from his or her own experience. Or the two of you can start coming up with a plan for how you can overcome or at least reduce this frustrating situation.

Communicate as directly as you can.

People can’t read your thoughts and you can’t read theirs.

So avoid trying to hint, guess or be passive-aggressive and go for simple, straightforward and calm communication as best you can.

It can be difficult to do right at that moment but it will most often save you a lot of unnecessary frustration, tension and misunderstandings in your relationships.

Jackfruit Curry

Ingredients

1 medium raw jackfruit

2 onions (purée)

1 tomato finely (purée)

1 tbsp ginger paste

1 tbsp garlic paste

2 green chillies finely chopped

1 tbsp turmeric powder

2 tbsp coriander-cumin powder

1 tbsp red chilli powder

1 tbsp garam masala

salt as needed

oil to fry jackfruit (optional)

2 tbsp oil

water as required

Method

Peel and wash jackfruit and after all the water is drained, cut them into medium size cubes. You can pan fry your jackfruit prior adding in the pressure cooker. Add little oil in the pan and pan fry pieces of jackfruit until slightly roasted.

In a pressure cooker heat oil, add green chillies, ginger-garlic paste, tomato-onion paste, and salt. Cook for couple of minutes and add all the seasonings. Cook until oil starts separating. Add your roasted jackfruit pieces, and cook for 10-15 minutes. Mix everything nicely and add water as needed depending on how much gravy you like in your curry. Jackfruit does not absorb water, therefore you will have the same amount of the gravy as you add the water. Close the pressure cooker after the water starts boiling. After one or two whistle (approximately  5-8 minutes). Open pressure cooker and check if jackfruit is cooked or not. Cook for another few minutes if it hasn’t cooked. Your jackfruit curry is ready to serve. Serve hot with chapatis/tortilla or rice.

P.S. If you decide to fry your jackfruit, you still can follow the same recipe for perfect results. Adjust water according to your taste.

Vanilla lemon coconut energy bites

Since adapting to low carb/laid back keto lifestyle, I have been snacking on low carb protein bars a lot for sugar cravings. However, it is tough to find a healthy brand that is low in carb and it gets boring eating the same thing everyday!! I do love low carb elevation bars from Aldi – 2 g of carbs and yummy deliciousness. Also, I love kirkland protein bars from costco, because they have ton of fiber/protein and are low-carb.

Now that I have been making my own low carb snacks, I am trying to find new ways to make low carb protein bites. It is incredibly easy to make these tasty little snack bites. you just dump all the ingredients into a bowel, stir to combine, then form into balls. it couldn’t be any easier!

I love no bake treats because they are so quick to prepare. Just try not to eat too many because there are 3 g net carbs for 3 bites (one serving). These little treats came out looking very cute. I would even make them up to serve on a cookie tray over the holidays. That way, you can offer guests a healthier option to the cookies.

You can use any whey protein powder, I used vanilla flavor. I love cytosport whey protein powder from costco! its my favorite. Make sure you dont do too much protein in your diet if you are following low carb, because if you over do it, it turns into sugar. If you end up using unflavored protein powder, you can use any flavor extract. I added coconut to these because it is one of my favorite flavors/topping. You could use peanut butter  or any other nuts that you like also. yum!!

Ingredients 

1/2 cup almond flour (i used blue diamond almond flour)

2 tbsp coconut flakes

1 scoop 100% whey vanilla protein powder (cytosport)

2 tbsp extra virgin coconut oil

1 tsp lemon juice or 1 tsp of lemon zest

pinch of salt

Method:

In a bowl, mix all the ingredients well together. Sprinkle some water if you are having hard time forming balls. I did not want to use any added sugar /honey or extra fat – so sprinkles of water works and you will be able to form the dough into small ball/bites. You should have enough mixture to create 12 balls. After you make the 12 balls – roll them in some extra shredded coconut to give them a nice finished look.

Place on a plate, cover with a foil and chill in the fridge for at least 30 minutes prior eating.. they are yummy deliciousness! Keep refrigerated and enjoy as required.

If you are not fan of lemons, why not try them with oranges instead. They would be good too!

This recipe will help you stay on track with your healthy eating habits and curve the chocolate/sugar cravings. I grab these when I crave something sweet! what do you do? what is your favorite healthy sweet snack??

Nutrition info. 

This recipe makes 4 servings

3 protein bites per serving /Calories per serving – 195/ Fat 16.4/ Net carbs 3g / Protein 10g

Low Carb- Keto Zuchinni Fritters

23130686_10154918831261643_8147335188976010413_nI have been exploring many recipes and tweaking original recipes which I used before to make it low carb – laid back keto style.

This recipe is quick and easy to make, these fritters make for a healthy appetizer, side dish, light meal or even snack. They also happen to be a delicious way to sneak veggies into anyone’s tummy which tricking their brains into believing that they are eating the original patties full of carbs!

Ingredients:

2 medium size zucchini – shredded

1 large egg

1/4 cup almond flour

2-3 cloves of garlic – finely shredded

1 tsp salt

2 chillies – finely chopped if you like it little spicy

23130598_10154918808726643_9006014847269214739_nMethod:

Shred zucchini and squeeze the water out. Mix together all the ingredients for the fritters in a medium size mixing bowl. Heat pan at medium-high heat, place small dollops of fritter batter into the pan – about 4′ in diameter. You will be able to cook 3-4 fritters at a time in a 9″ pan. Cook for about 3-4 minutes or until the fritters begin to set up and the bottom is golden brown, turn the fritters and cook another side 3-4 minute or until golden.  Continue the cooking process, adding oil when necessary until all the batter is gone. Serve the fritters immediately as soon as they come out of the pan for crispiest results. It really speeds up the cooking process to have 2 pans going on the stove, especially if you are making this for more than 2 people. You can also pop them in the oven, if you wish.

I made sour cream dip with the fritters. 2 tbsp of sour cream and shredded lemon skin and added salt, garlic, mint-coriander paste, lemon juice. It is quite delicious with fritters.

 

Low Carb-Keto Broccoli Cheddar Soup

DSC_4038-2So far this year the weather is so unpredictable, finally it feels like fall and I am really excited!. I love fall/winter season ever since I was a kid. I just hate the warm humid summer weather. yes, there is a ton of fun to be by the beach, in the pool in the summer weather but nothing beats the cooler weather, colored falling leaves, sweaters and boots!

Since I have started low carb- laid back keto journey, I have thought to share my favorite soup recipe! I have a ton but this soup is my comfort food. This soup is creamy, delicious and very low carb.

Since its low carb, it will not be thick like the original recipe. It will be thinner, more broth-like consistency because it does not have a roux or any thickening agent. The taste is spot in, but if you don’t add something like xanthan gum or corn starch, it wont be thick soup you might be used to.

I did plug in all the ingredients in the myfitnesspal and it comes out to

Nutritional info:

  • Calories: 285
  • Sugar: 1g
  • Fat: 24g
  • Carbohydrates: 3g Total, 2g NET
  • Fiber: 1g
  • Protein: 12g

I made this soup and many friends have tried it and even they enjoyed it. This soup is yummy and filling, you wont even miss the potatoes! it is an excellent low carb option for any fall meal!

Ingredients:

1/4 cup heavy whipping cream

2 cups vegetable or chicken broth (whichever you prefer) i used vegetable broth

1 cup chopped broccoli

1 tbsp cream cheese

2 tbsp butter

1/8 cup chopped white onion

2-3 cloves of chopped garlic

1 cup cheddar cheese; shredded

salt and pepper to taste

Method:

Saute onion and garlic with butter until slightly pink. Add broth and broccoli. Cook until tender. Add salt, pepper and desired seasoning. Place cream cheese in small bowl and heat in microwave for approximately 30 seconds until soft and easily stirred. Stir in heavy whipping cream and cream cheese into soup; bring to a boil. Turn off heat and quickly stir in cheddar cheese. Serve hot.

P.S. Make sure you turn off the heat or put it on low when you add the cheese, otherwise it will clump and will not be smooth creamy texture.

 

Summer & Low Carb Journey

Its been long hectic summer with family in town visiting from India and Europe. It was quite stressful managing school, clinicals, kiddo and house full of guests. Although, I say it was quite fun and we enjoyed the company. I still have been cooking up a storm but have not had chance to update my blog. I have started this low carb journey since beginning of September, and have managed to lose almost 20 lbs.

Couple of exciting things to share! My lil cutie is almost 2!!! Cant believe it, time flies by so quickly. I am almost done with grad school, one more semester to go before graduation.

I will get around to share some of my fav low carb/keto recipes 🙂

Here are some pics of my lil munchkin.

Khaman

20106562_10154656425331643_4188270816247224905_nKhaman, a Gujarati traditional dish is a savory snack made out of gram flour. It is steamed and is typically served during breakfast or dinner. Since it is made out of chickpea flour it is rich in proteins and carbohydrates. Soft, spongy and delicious they also make a great mid-afternoon or tea time snack. Gram flour is a food with very low glycemic index, which is very healthy and good for diabetics.

This is one of the side dishes I learned from my grandmother. My grandmother is an expert at making Khaman. I have attempted many times but never could recreate this dish perfectly. Khaman are very tricky to make. You can easily make mistake if there is even slight change in one of the ingredients. Khaman needs to be cooked properly and they only tastes good if they are soft and spongy. Everyone has different ways of making this dish.

Remember that tadka/seasoning is important and needs to be done the right way. My grandmother has unique concept of seasoning which is adding the sugar in the tadka. When this is poured over the steamed Khaman, they give it a wonderful sweet and tangy flavor.

Ingredients:

  • 1 cup Gram flour/Besan
  • 2-3 tbsp Sugar
  • 0.5 tsp citric acid (nimbu ke phool)
  • 3/4-1 cup Water
  • 1.5 tsp of fruit salt (ENO) – goes in right before you steam (LAST INGREDIENT to be added)
  • 0.5 tsp of salt
  • 1 tsp Turmeric powder

For tempering 

  • 1 tsp Mustard seeds
  • 1 tsp Sesame seeds
  • 2-3 green chillies chopped
  • 2-3 Dried red chillies (optional)
  • 3-4 tsp Oil

Garnish 

  • 1-2 Tbsp Grated coconut (optional)
  • 1 Tbsp Cilantro (chopped) (optional)

Method:

  • In a big bowl, add all the batter ingredients besides fruit salt.  Add water and whisk it well. This batter should be smooth and medium in consistency. when you use a ladle to pour it should fall in dollops.
  • Heat a pressure cooker with enough water in the bottom or you can use steamer. Grease a round container that fits in the pressure cooker/steamer.
  • Note: I use the round steel vessel that is used for cooking rice in the cooker. if you don’t have it than you can use a those metal cookie containers as long as they fit in your pressure cooker/steamer.
  • once the steamer is hot, add your fruit salt and mix it well.
  • Transfer the prepared batter to the round container, steam for 10-11 minutes. If you are using pressure cooker then you should use the weight/whistle. Remember after the Khamans are steamed they will puff up. It is really important to close pressure cooker/steamer properly. Khaman will not rise if the steam pressure is leaking out on the side.
  •  To check if they are cooked take a clean knife or toothpick. When inserted into the center it should come out clean. If khaman is not cooked properly your knife/toothpick will be sticky with batter stuck on it.
  • Take the round plate out and keep it aside. Let Khaman cool down completely before you can cut them into squares. 

Seasoning/ Tadka

  • Heat oil in a small pan and add the mustard seeds. Let the mustard seeds crackle. Add the green chopped chillies.
  • Slowly add the water and turn off the heat.
  • Using a small spoon pour it evenly over the steamed and cooled khaman. Let it rest for a little while.
  • Cut them into desired shapes squares and garnish with coriander leaves and coconut before serving.

Ready to Serve. You can eat khaman by itself or with mint cilantro chutney.

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