Ketogenic Diet Recipes

Ketogenic Diet Recipes

A ketogenic diet is much like the Atkins diet. If you aren’t familiar with either Atkins or the ketogenic diet, both diets are mostly composed of high-fat foods and protein like you find in meat and eggs. It emphasizes protein and low carbs. This diet is often used to control epilepsy, especially in children. Instead of burning sugar and carbs, the body burns fat. Since carbohydrates and converted into glucose, low-carb diets don’t produce glucose in the body, the body’s liver does the work and converts fat into fatty acids and ketones. Ketones then provide the brain with energy instead of glucose. An interesting thing happens when people have elevated levels of ketones. The body goes into a state of ketosis and fat is literally passed in a person’s urine. A diabetic will go into a state of ketosis because the high sugar levels convert to burning muscle, protein and fat. High ketones also help epileptics to have fewer seizures. For this article, we’ll assume that people want to acquire ketogenic diet recipes to convert fat through their liver and lose weight, without carbohydrates entering their system. There are several different recipes worth trying if you are trying to stick to a ketogenic diet. Below we will list some recipes to try which will be valuable to a person who is focusing on high fat and protein, and very low carbohydrates. The Ketogenic diet is widely known for its ability to enhance weight loss. It helps the body to lower insulin levels and subsequently burn all of the stored fat. However, what most people may not realize is that this diet also helps to prevent other chronic health problems. This is especially the case when it comes to epilepsy and Alzheimer’s. In fact, according to studies conducted by the Department of Radiology at the Holden Comprehensive Cancer Center for the University of Iowa as well as the National Institute of Neurological Disorders and Stroke, the Ketogenic diet has even been known to kill off cancer cells.

The Ketogenic Diet 101

While a state of glycosis causes the body to use sugar as its main source of energy, the state of ketosis encourages the body to use ketones as its energy source. This essentially means that by consuming a ketogenic diet, you’re burning fat, whether from body fat or fat that can be found in the foods you eat, rather than carbohydrates. You see, we only have so much glucose stored in our bodies. And once our muscles and liver run out of its 24 hour supply, there’s nothing left to burn but body fat. So if you’re interested in getting a boost on your weight loss, then the Ketogenic Diet is ideal. It’s an excellent way to quickly lose those extra pounds. However, after about three to six months, you should consider adding more carbohydrates to your diet.

3 Major Benefits Of A Ketogenic Diet

Prevents Or Reverses Fights Cancer

One of the best ways to kill off cancer cells is to eliminate as much sugar as possible. You see, while our regular cells feed off of fat, cancer cells need sugar in order to survive. They have a difficult time shifting to the fat, metabolically. However, when you introduce the body to a ketogenic diet, the cancer cells are starved of sugar. This means that they can no longer multiply and eventually die out. And this makes sense because the ketogenic diet is usually composed of 70 to 80 percent fat, 10 to 20 percent protein and 5 to 10 percent carbohydrates.

Fast Weight Loss

Whenever you eat carbohydrates, your body notices the rise in your blood glucose levels and then releases insulin. This release sends a message to your cells. And the message is, “store as much energy as you possibly can.” The first type of energy it stores is glycogen and the last type of energy it converts to is fat. If you want to keep your carbohydrate storage empty, then it’s important that you don’t release too much insulin during your meals. This is what makes the Ketogenic diet so effective–it eliminates the carbohydrates from the diet and ensures that your carbohydrate storage remains virtually empty. So your body goes straight to the body fat and burns it because there is less insulin being released. Not only does this lead to fast weight loss, but you’ll be burning fat 24/7. That’s right, this means you’ll be losing weight even while you sleep. So does this mean that you need to consume a ketogenic diet composed of 75 percent fat, 20 percent protein and 5 percent carbs? Not necessarily. Actually, most adults can achieve noticeable results just by eating less carbs and more proteins and fats. This moderate approach is called the “modified ketogenic diet.” In order to achieve quick weight loss results, there are two things that everyone needs to keep in mind. First, when it comes to your diet, you should make it a goal to consume as much medium chain-fatty acids, also known as MCFA’s, as possible. You need to be very mindful of the types of fat you consume. The best is that of coconut oil because your body can burn it with ease. In fact, in comparison to all other fats, it is the easiest one to convert to fuel. You should also include a lot of short-chain fatty acids, also known as SCFA’s, in your diet. These can be obtained from raw dairy products as well as organics meats, nuts and seeds. So if you would like to experience quick weight loss, then you should make sure to add chia seeds, coconut, sprouted nuts, avocado, non-starchy vegetable, organic meats and raw dairy products to your shopping list. You’d be surprised by how the smallest changes make the difference. Even 30% less carbohydrates and 30 to 40% more fats and proteins can lead to phenomenal changes in your body.

Treats Alzheimer’s

When the brain’s nervous system starts to deteriorate, it can bring about conditions such as Alzheimer’s and dementia. So it is very important that we do everything we can in order to support our brain’s nervous system. This is not to say that the damage cannot be prevented or even reversed in those who already have these conditions. No one knows this better than a doctor in Florida whose husband suffered from both dementia and Alzheimer’s. After faithfully administering what she referred to as a “Coconut Ketogenic Diet”, he was completely cured of all of his symptoms. But why is this? Well, research shows that the Ketogenic diet is actually a natural treatment for these types of degenerative diseases. Due to it’s 70 percent composition of healthy fat, which the brain desperately needs, and the way that it uses it for energy it serves as an excellent treatment.

Other Ketogenic Diet Benefits

Are you struggling with Type 2 diabetes? Well, the Ketogenic diet is great for this as well. However, if you are on insulin you should consult with your healthcare provider before switching to this diet. They may want to adjust your insulin dosage. Also, this diet is heart healthy. Though you may assume that so much fat would put you at risk for high cholesterol and heart disease, what many fail to realize is that the Ketogenic diet is composed of healthy fats, not the trans fats and sugar that typically lead to heart inflammation. So if you’re interested in preventing or reversing cancer, diabetes, degenerative diseases and speeding up weight loss, then this is the diet for you.

One skillet bacon and eggs

If anyone has ever been on a low-carb diet, they know that bacon and eggs have no carbs. It may not sound like the best thing for you, but for the purposes of the ketogenic diet, they are the perfect food. Here is a recipe that mixes up the same boring bacon and eggs and makes it a little more interesting, fun and flavorful.

What you need

  • 1 Tbsp. butter (again, on low-carb diets, butter is fat and your friend!)
  • 6-8 slices of bacon (you can make them as thick as you want)
  • Chopped carrots (if so desired)
  • ½ C chopped broccoli or cauliflower (if so desired, these vegetables are very low-carb)
  • ½ C finely chopped celery (if so desired, again, barely any carbs in celery)
  • ½ large or small chopped white onion (little or no carbs in onions)
  • 4 eggs (it’s highly recommended that you find someone with a hen house and buy farm fresh eggs, but any eggs will work)
  • ½ C shredded cheese (Sharp cheddar tastes best, but it’s up to you; cheese is also your friend with zero carbs)

What you do

  • Slice the bacon into strips
  • Melt the butter in a large pan and add your veggies and bacon
  • Stir and sauté the bacon and veggies in butter for twenty minutes. The bacon should be crispy on the edges and the veggies should be well cooked
  • Quarter the mixture in four parts in the pan
  • Put one egg (break it) over each of the four parts. Keep the portions in the pan until the eggs are almost (but not quite) done
  • When the eggs look almost runny, sprinkle some cheese over them and serve. You can substitute turnips for the veggies and the end results tastes like hash browns!

Dairy-free latte

If you need your latte fix, this is a great idea and a good recipe for ketogenic diets.

What you need

  • 2 eggs (farm fresh are best)
  • 2 Tbsp. of coconut oil (make sure to not use too much, this can have horrible consequences on your digestive system)
  • 1-1/2 C of boiling, or very hot water
  • 1 small drop of vanilla extract for taste
  • Ground ginger or ground pumpkin spice (a dash)

What you do

Simply blend these ingredients together and drink!

Tuna salad with capers

This is a great lunch treat, and delicious

What you need

  • One can of tuna (tuna in olive oil tastes best for this salad, however you can use tuna in water if you’d like)
  • 1/2 C of mayo or Hellman’s (whichever you prefer best)
  • 2 Tbsp. of sour cream (NOT light; light has less calories but more sugar and is not at all conducive to this diet)
  • Capers (two tablespoons tastes great but it depends on your taste; you might want to use less)
  • One or two leeks (if desired)
  • Salt, pepper, and chili flakes for taste

What you do

  • Mix the tuna, the mayo as well as the sour cream altogether.
  • Add the capers and mix
  • Spice for taste and serve—delicious!

Berry dessert

Strawberries and blueberries are extremely low in carbs and extremely high in fiber.

What you need and what you do

  • 1/2 C of strawberries and 1/2C of blueberries
  • Wash and top with Cool Whip—not the low-fat kind, the delicious fatty kind!
  • Top the berries with Cool Whip (don’t be shy, there are no carbs), and enjoy! This is a delicious dessert if you have a sweet tooth!

Low-carb porridge

What you need

  • 1 C of either coconut milk or almond milk (not the sweetened kind)
  • 1 Tbsp. of flax seed
  • 1 Tbsp. of chia seeds
  • 1 Tbsp. of sunflower seeds (without the shells of course!)
  • Add a dash of salt for taste.

What you do

Place all ingredients in a pan and bring all of them to a boil. It should take about two full minutes to cook to the correct texture and consistency. This is best served with some butter, but it’s okay to add more almond milk (skip too much coconut milk), and for a real treat add some strawberries, raspberries or blueberries

Low-carb cheddar zucchini muffins

These are great for breakfast!

What you need

  • 2 tsp. or oregano
  • 12 oz. zucchini, finely chopped
  • Six eggs (farm fresh are best)
  • 1 tsp. of baking powder
  • 3/4 C of coconut flour
  • Pinch of pepper
  • Pinch of salt
  • ½ C of butter
  • 1 C of grated sharp cheddar cheese

What to do

  • Turn oven on to 375°F
  • Grease a muffin pan with butter
  • Mix all ingredients, and ensure that the zucchini is finely chopped
  • Pour equal amounts of the mixture for each muffin in pan (muffin pan should hold twelve muffins)
  • Sprinkle a little bit of the cheddar on the top of the muffins
  • Bake for 20 minutes or until the tops turn golden brown
  • Let sit for 15 minutes, and serve

Note: Make sure to keep these refrigerated, and then warm to serve, you can freeze them but they don’t taste as good after being frozen

Brussel sprouts with garlic parmesan cream sauce

What you need

  • Six slices of bacon (thick cut is best, may substitute Canadian bacon)
  • 1 ½ lbs. of Brussel sprouts
  • 3 garlic cloves
  • Onion flakes to taste (can sauté onions and add as well)
  • 1 tsp. of black pepper
  • 1 Tbsp. of sea salt
  • 2 Tbsp. of butter or ghee (margarine is fine as well)
  • ½ C of heavy cream or sour cream, but heavy cream tastes best
  • ½ C of Parmesan cheese

What you do

  • Fry or bake 6 slices of bacon or ham, let them cool, and cut them up into small pieces
  • Roast Brussel sprouts at 450°F for 30 minutes with the garlic cloves, onion flakes and butter
  • Once the Brussel sprouts are complete, put all ingredients into a sauce pan, and stir on medium heat until sauce thickens and Parmesan cheese thickens to a desirable consistency
  • Serve with Parmesan cheese on top, and salt and pepper to taste if desired

(This recipe serves six people)

Conclusion

So maybe you’re sure that this is the perfect diet for you, but you have no idea where to begin. Here are three types of healthy fats that can get you started.

Omega 3 Fatty Acids

This compound can be found in foods such as flaxseeds, chia seeds and even salmon.

Healthy Omega 9 Fatty Acids

These can be found in sprouted nuts, avocados, seeds, olive oils and almonds.

Healthy Saturated Fats

Coconut oil, ghee, grass-fed butter and other high fat dairy contain saturated fats. Keep in mind that even though the Ketogenic diet can be very healthy and beneficial when it comes to losing weight, your body still needs carbohydrates in order to properly function. So try to avoid doing this diet for a long period of time. Ideally, you should only follow it for a three to six month time period.