Category: Keto Diet

Free Keto Diet Recipes

Posted on by Frank Bow

Hi, thanks for visiting today to pick up a copy of my free keto diet recipes ebook. Just leave your details in the form to your right to get instant access to the recipes. Below I have added 10 recipe videos that will give you a good idea of recipes that people on the keto diet are using to lose weight.

Free Keto Diet Recipes

Keto Curry Spiked Tuna and Avocado Salad

Preparation time: 5 minutes
🍽 Servings: 1

Ingredients:
6oz Albacore Tuna, drained
1/4 cup Avocado, diced
2 Tbsp chopped Celery
2 Tbsp Mayonnaise
2 Tbsp Curry powder
Pinch of Salt and Pepper

Procedure:
1) Whisk together mayonnaise, curry powder, salt and pepper in a bowl.
2) Fold in tuna, avocado, and celery.
3) Serve over keto toast or rolled in fresh lettuce. .

Nutritional Information:
Energy – 357 kcal
Protein – 44g (53%)
Fat – 17g (40%)
Carbohydrates – 6g (7%)

Keto Broccoli and Cheddar Frittata

 

Preparation time: 5 minutes
🍽 Servings: 1
.
🥦Ingredients:
3 Eggs
1 Tbsp Butter
1/4 cup Cheddar Cheese, grated
1/4 cup Broccoli florets
Pinch of Salt and Paprika .
.
🥦Procedure:
1) Brush a heat-proof dish with butter.
2) Beat in eggs, salt, and paprika.

 

🥦Procedure:
1) Brush a heat-proof dish with butter.
2) Beat in eggs, salt, and paprika.
3) Mix in cheddar and top with broccoli florets.
4) Set in the microwave for about 3 minutes or until a toothpick inserted in the middle comes out clean.

Nutritional Information:
Energy – 377 kcal
Protein – 24g (27%)
Fat – 30g (71%)
Carbohydrates – 2g(2%)

Keto Chicken Florentine

Preparation time: 5 minutes

Cooking time: 30 minutes

🍽 Servings: 1

Ingredients:
1 Chicken leg quarter
1 Tbsp Butter
1 Tbsp minced Shallots
1.5 cups Chicken Stock
2 Tbsp Heavy Cream
1 cup fresh Spinach
Salt and Pepper, to taste

Procedure:
1) Melt butter in a pan then sprinkle shallots.
2) Add chicken on top of the shallots. Season with salt and pepper.
3) Add enough stock to barely cover the chicken. Bring to a simmer.
4) Cover and poach over low heat for 20-25 minutes.
5) Take chicken out of the pan and set aside.
6) Reduce pan juices to approximately a quarter of a cup.
7) Add spinach and heavy cream. Simmer over low heat until sauce is slightly thick.
8) Return chicken into the pan.
9) Serve hot.

Nutritional Information:
Energy – 507 kcal
Protein – 53g (44%)
Fat – 30g (53%)
Carbohydrates – 4g (3%)

Keto Sandwich Bread

Preparation time: 2 minutes

Cooking Time: 2 minutes
🍽 Servings: 1

Ingredients:
1 large Egg
2 Tbsp Heavy Cream
2 Tbsp Coconut Flour
2 Tbsp Olive Oil
1/2 tsp Baking Powder

Procedure:
1) Pour olive oil into a microwave-safe dish, coating the bottom and sides evenly.
2) Add in egg and heavy cream. Beat until well mixed.
3) Stir in coconut flour and baking powder.
4) Spread the batter evenly into the dish with a rubber spatula.
5) Cook in the microwave for 1-2 minutes or until a toothpick inserted in the middle comes out clean.

Nutritional Information:
Energy – 422 kcal
Protein – 7g (7%)
Fat – 42g (90%)
Carbohydrates – 3g (3%)

Keto Tiramisu Fat Bombs

Preparation time: 1 hour

🍽 Servings: 8 fat bombs

Ingredients:
4oz Cream Cheese, softened
2oz Butter, softened
1 tsp Instant Coffee Powder
1 tsp Vanilla Extract
1 Tbsp Erythritol
1 Tbsp unsweetened Cocoa Powder
1 cup crushed Sugar-free Grahams

Procedure:
1) Combine all ingredients in a food processor.
2) Pulse into a smooth dough.
3) Divide the dough and roll into balls.
4) Chill for one hour.

Nutritional Information:
Energy – 80 kcal
Protein – 1.5g (7%)
Fat – 8g (90%)
Carbohydrates – 1g (3%)

Keto Bacon and Kimchi Deviled Eggs

Preparation time: 10 minutes

🍽 Servings: 1

Ingredients:
3 Eggs, hard boiled
1 Tbsp Mayonnaise
1 Tbsp Kimchi, chopped
1 Tbsp Bacon bits
1/2 tsp light Soy Sauce
2 tsp chopped Spring Onions
1 tsp toasted Sesame Seeds

Procedure:
1) Peel eggs and cut in half. Separate yolks from the whites.
2) Combine egg yolks, mayonnaise, kimchi, bacon bits, soy sauce, and spring onions in a bowl. Mix until well combined.
3) Spoon mixture into egg white halves.
4) Garnish with spring onions and sesame seeds.

Nutritional Information:
Energy – 339 kcal
Protein – 20g (25%)
Fat – 26g (70%)
Carbohydrates – 4g (5%)
Fiber – 1g

Keto Cheese Biscuits

Preparation time: 15 minutes

Cooking time: 6 minutes
🍽 Servings: 1

Ingredients:
1/4 cup shredded Cheddar Cheese
3 Tbsp Almond Flour
1 Egg Yolk
pinch of Black Pepper

Procedure:
1) Combine all ingredients in a bowl and knead into a smooth dough.
2) Line a baking sheet with parchment and preheat the oven to 220C.
3) Place dough in between sheets of parchment and flatten with a rolling pin.
4) Cut into serving-sized pieces and prick holes on the surface with a fork.
5) Transfer onto the prepared baking sheet and bake for 6-8 minutes.

Nutritional Information:
Energy – 273 kcal
Protein – 13g (19%)
Fat – 23g (74%)
Carbohydrates – 4.8g (7%)
Fiber – 2g

Free Keto Diet Recipes

Keto Chicken Taco Soup

Preparation time: 5 minutes

Cooking time: 15 minutes

🍽 Servings: 1

Ingredients:
50g diced Chicken Breasts
2 Tbsp diced White Onion
1 Tbsp diced Red Bell Pepper
1 clove Garlic, crushed
1 Tbsp minced Jalapenos
1.5 cups Chicken Stock
1/3 cup sugar-free Tomato Sauce
1 Tbsp Olive Oil
2 tsp Taco Spice Mix
50g diced Avocado
Fresh Cilantro for garnish

Procedure:
1) Sear chicken pieces slightly in olive oil.
2) Add garlic, onions, bell peppers, and jalapenos. Sweat until aromatic.
3) Add spice mix, stock and tomato sauce. Simmer for 10-15 minutes.
4) Ladle into a bowl and top with avocados and cilantro.

Nutritional Information:
Energy – 300 kcal
Protein – 12g (16%)
Fat – 25g (74%)
Carbohydrates – 7g (9%)
Fiber – 4g

 Keto No-bake Chocolate Chip Cookies

Preparation time: 1 hour

🍽 Servings: 6 cookies

Ingredients:
4 oz Cream cheese, softened
2 oz Butter, softened
1 Tbsp Erythritol
1 tsp Vanilla Extract
1/3 cup Almond Flour
1/4 cup sugar-free Chocolate Chips

Procedure:
1) Combine cream cheese, butter, erythritol, and vanilla extract in a food processor. Pulse until smooth.
2) Add in the almond flour and blend until into a smooth dough.
3) Fold the chocolate chips into the mixture.
4) Divide the dough into balls and gently flatten into shape.
5) Chill until ready to serve.

Nutritional Information:
Energy – 136 kcal
Protein – 2.7g (8%)
Fat – 13g (87%)
Carbohydrates – 1.8g (6%)
Fiber – 0.7g

 Keto Strawberry Cheesecake Fat Bombs

Preparation time: 1 hour
🍽 Servings: 3 fat bombs

Ingredients:
30 grams of Strawberries (fresh or frozen), diced
100 grams Cream Cheese, softened
1 Tbsp Coconut Oil
1 Tbsp Erythritol
1/3 cup Coconut Flour

Procedure:
1) Puree the strawberries and erythritol in a food processor.
2) Add remaining ingredients and blend until smooth.
3) Divide the dough into balls and chill until ready to serve.

Nutritional Information:
Energy – 146 kcal
Protein – 2.6g (7%)
Fat – 14g (85%)
Carbohydrates – 3g (8%)
Fiber – 0.8g

I hope you now have a good idea of the type of food you can eat on a keto diet. Add your details to the form on the right to get your hands on some more delicious Keto recipes.

Would you like a keto diet 8 week plan suited to the food you love to eat?  Go here now and take the quiz.


Custom Keto Diet

Leave a comment below if you got value from this post.

free keto diet recipes

free keto diet recipesI wish you all the best with your weight loss goals with the Custom Keto Diet Plan

 

 

 

 

 

 

Frank

frank@weightworries.com

Keto Diet Success

Posted on by Frank Bow

In today’s post I talk about the 3 basic mindsets that will ensure your keto diet success.

 

keto diet success

Keto Diet Success

I don’t know many diets you have tried and maybe you had some success at the beginning, but if you didn’t have the right mindset, chances are you did not succeed in reaching your original goal.

In fact, if you’re like most people, your experience will fit a very familiar pattern. First, you’re all excited about the diet and sure enough, you follow the directions very closely, you start losing a lot of pounds.

It’s going great so far isn’t it? You keep it going for  a few more weeks. But sooner or later, the pounds start coming back on don’t they?

Next, things go from bad to worse. You start gaining more weight than when you began your diet. Isn’t the whole point of going on a diet to lose weight? Sadly, most diets lead to you gaining additional weight; which is a pretty frustrating situation.

The reason why people go through this all too familiar tragic pattern is because they don’t have the right mindset. It doesn’t matter whether you are trying to adopt the keto diet, the paleo diet, the Atkins diet, or any other weight loss program, without the right mindset, you are playing the game to lose.

At the very least, you should adopt three basic mindsets that will ensure keto diet success.

 

key to success

 

Mindset #1
Assume that you can do it

It’s very easy to get excited about the testimonials included in many diet books. You look at the before-and-after pictures and you and you get all pumped up. Please understand that a lot of those pictures are exaggerated. In fact, a lot of books that are very shady even use photo shopped pictures.

I know that it’s hard to believe that people would actually do that, but they do. So a little bit of skepticism goes a long way. Still, don’t just focus on the fact that the diet can work for other people. Instead, wrap your mind around the possibility that the diet can actually work for you.

That’s right, you personally. If you can’t understand that, and if you can’t accept the likelihood of a certain weight-loss program being the right one for you, then you’re making things much harder on yourself. It’s like trying to play basketball and trying to put the ball through the hoop.

If in the back of your head you’re saying to yourself, “Other people can shoot really well, but not me,” what do you think will happen? You’re shooting accuracy will go down. You’re sabotaging yourself. You’re making things unnecessarily harder on yourself.

This is why it’s really important to assume that you can achieve success with the keto diet. Not the case study pictures, not the people giving testimonials, we are talking about you. If you can’t make this assumption, then it’s going to be a rough road ahead for you.

 

keto diet success

 

Mindset #2

One common reason why people fail with diets is because they think that they have to transform into a completely different person. Alternatively, they believe that their circumstances or their situations need to change so dramatically so as to ensure success.

When people think along these lines, they’re basically just giving themselves excuses for either not trying, or for expecting bad results. Believe me, I can understand why people do this. If you have been let down by diet after diet, it’s very easy to become jaded.

In fact, in many cases, it’s very easy to expect failure. After all, you’ve gone through the familiar process of initially losing weight, and then getting it all back. It becomes an old story, and it’s only a matter of time until you fail again.

This is why you think that you should change everything that you can possibly change, to lay the groundwork for ultimate success. Again, you’re making things unnecessarily harder on yourself. It doesn’t have to be like this. You don’t have to move heaven and earth to create optimal conditions.

You know why? Conditions are never perfect. There will never be a time when your circumstances will be just right for you to ensure success. You’re going to have to take that risk. You’re going to have to begin with what you have.

It doesn’t matter what discipline level you have. It doesn’t matter what else is going on in your life. It doesn’t matter whether you feel good about yourself. All that matters is that you are ready, willing and able to begin with what you have and assume that this will work for you.

 

keto diet success

 

Mindset #3

Enjoy the food you love

Another key “pillar” for keto diet success involves the issue of control. A lot of people fail with diets because they think that they are putting some sort of dietary straitjacket on themselves. For instance, they don’t normally like a certain taste, but since they’re switching over to a new diet, they force themselves to like a certain range of flavors.

Let me tell you, it’s only a matter of time until your old self rears its ugly head. It’s only a matter time until you go back to how you normally eat. This is a very frustrating situation. It’s as if you are doing really well, and you’re making all these changes, and all of a sudden your old self pulls you back. You end up where you began.

This is why it’s really important to focus on enjoying your food. This is not an ordeal. This is not some sort of punishment. This is not some sort of situation where you feel that you are denying yourself. Instead, the keto diet should be a celebration of taste. It all really boils down to enjoying your food according to keto rules.

You have to first choose the keto rules. You have to first choose to go on the diet, and then you select a plan based on your existing tastes. There’s no need to become somebody else. There’s no need to change your taste buds. There’s no need to go through any of that. Instead, allow yourself to enjoy the flavor range that you are already enjoying.

Now here’s the thing, if you have a sweet tooth, you’re going to have to cut back on that. That’s the only change, but for everything else, whether you like sour foods, salty foods, or fatty foods, you should be fine. But as long as you manage your sweet tooth, you should be okay.

 

keto diet success

 

Keep on top of the mindsets above if you want to be successful with the keto diet. I’m not going to lie you and say that you can adopt these mindsets overnight. After all, the way you see things, and the way you expect things to play out, have been with you for a long time. You’ve grown accustomed to thinking about food a certain way.

But if you change your mindset according to the 3 key pillars above, adopting the keto diet will become easier, and it is more likely to stick.

As I mentioned earlier you can still do the keto diet eating the food you already enjoy eating. That is why I recommend you should take a look at the custom keto diet plan. This plan let’s you choose the foods you love and it is made personal to you. You will receive an 8 week plan suited to you which can go a long way to you achieving keto diet success.


Custom Keto Diet

If you liked the content of this post please leave a comment below.

I look forward to hearing about your keto diet success.

Frank

frank@weightworries.com

 

What Is The Keto Diet Plan

Posted on by Frank Bow

I seem to be seeing a lot of people asking what is the keto diet plan? In this article I will try to explain what the keto diet is and how it can help you with your weight loss.

 

What Is The Keto Diet Plan?

Recently, the keto diet has become extremely popular for its health benefits such as weight loss and preventing disease. The keto diet can be hugely beneficial, but how does it work to provide these benefits?

You may have heard of the high-protein, low-carbohydrate Atkins diet. The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy.

vegetables

Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity of the keto diet, keto recipes are widely available. Add your details to the form on the right to pick up my free Keto recipes ebook which will give you an idea of the type of recipes used in the diet.

 

How Does the Keto Diet Work?

It might seem counter-intuitive that adding more fat to your diet can lead to weight loss. Normally, your diet is high in carbohydrates, which are broken down into glucose, or blood sugar, for use as energy. As glucose enters your bloodstream, your body releases insulin to store excess glucose as fat. The more carbohydrates, the more glucose. The more glucose, the more insulin, and the more insulin, the more fat.

The keto diet takes advantage of the fact that when your meals are high-fat and low-carbohydrate, there is no insulin spike, and you don’t add to your fat reserves. Instead, fat from diet and stored fat are broken down to ketones (“keto” is short for “ketogenic” producing ketones). Like glucose, ketones can be used for energy, keeping your body running without increasing blood sugar or putting on excess fat. The benefits of the keto diet can be huge.

weight loss

Weight Loss

 

Overall, the keto diet is an excellent way to burn fat and lose weight. Eating fewer carbohydrates suppresses appetite, and studies have shown that keto diet participants eat fewer calories overall because of this. Burning fat for energy can lead to rapid weight loss.

Okay, so this one isn’t so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:

• The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings.

• Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically, glycogen stores house about 2000 calories of “backup” energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.

What Is The Keto Diet Plan

IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous(includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts), and be modest with the keto desserts, dairy, and sweets.

 

Reduced Blood Sugar and Insulin

Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream. The keto diet can be used to reduce or eliminate the need for diabetic insulin injections.

Reduced Triglycerides

Fat sub unit molecules called triglycerides normally circulate in your bloodstream. High levels of triglycerides are a significant risk factor in the development of heart disease. In the keto diet, because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.

more vegetables

Improved Cholesterol

“Bad” (LDL) cholesterol is another risk factor for heart disease. Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease. The keto diet reduces bad cholesterol levels while increasing the level of “good” (HDL) cholesterol in your body.

The keto diet provides many health benefits. This diet can not only help you quickly lose weight, but can also improve your overall health and help prevent disease.

What Is The Keto Diet Plan?

Brain Function

A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It’s a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/)

Potential Cancer Benefits

One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454/)

Conclusion

If you’re reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don’t just skim through it and store it in the back of your brain and say “that’s nice for some people”, motivate yourself to change.

Take the custom keto diet quiz and see if the diet suits your lifestyle. You are able to get an 8-week keto diet plan suited to you by building the plan around the foods you like eating. Have a look here.


Custom Keto Diet

Thanks for reading all the way to the bottom of this post answering your question what Is the keto diet plan. I hope you got the information you were looking for.

Frank

Frank@weightworries.com