Tag: keto

What is the Ketogenic Diet?

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A Ketogenic, or “Keto”, Diet is essentially a high-fat low-carb diet.  People who follow this diet eat mostly fat (aiming for 70%), a moderate amount of protein (20%), and few carbs (about 5%) a day in order to adapt their bodies to burn fat as a fuel instead of carbs.  Ketones are produced when the liver breaks down fats. The “goal” of the Keto Diet is to put the body into a metabolic state of Ketosis in which ketones are used a fuel by the brain and body.  Ketones are a cleaner fuel for the body then carbs are.

Pros:

Due to the lack of carbs consumed on the Keto Diet, it has been shown to lower blood sugar and help reverse insulin resistance.  Because of this, the Keto diet has been credited to the reversal of metabolic diseases such as Diabetes, high blood pressure, high cholesterol, Alzheimer’s, and Parkinson’s.  The Keto diet has also been shown to help in weight loss, to improve energy levels and mental alertness.

Cons:

The diet focuses on the macros (number of grams of carbs/proteins/fats) you eat in a day, but not the quality of the foods you are eating.  Because of this, many people who follow the diet, tend to eat a lot of processed foods, especially processed meats and cheeses.  Overall the Keto Diet is healthier than the standard American diet, but this is an item of concern.

You have to be very strict on the ketogenic diet, which is hard for some people to maintain.  Eating more carbs then you are allotted in a day, will result in you getting out of ketosis.  Depending on your activity level, it would take  you days to get back into it again.

Cajun Stir-fry

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What you need:

  • 4 TBSP butter
  • 12 oz smoked sausage/kielbasa (nitrate free), sliced
  • 1 lb shrimp, thawed
  • 1 lb chicken, cooked and diced
  • 3 belle peppers, mulitple colors
  • 2 onions
  • 2 zucchini sliced
  • 1 bag frozen ocra
  • 1 TBSP cajun seasoning

What to do:

In a large skillet, melt 2 TBSP butter.  Add the shrimp and kielbasa, and saute until both are cooked and browned.  Add the cooked chicken and incorporate for a few minutes.   Remove meat mixture from the skillet.

To the skillet add the remaining butter and the vegetables, and stir-fry over medium high heat until the veggies are tender.   Add the cajun seasoning.   Add in the meat mixture and mix together to combine.

Notes:

This recipe is enough to make double, so I usually freeze half of it once its all together.

Meat Sauce

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What you need:

  • 1 lb ground beef
  • small onion, diced
  • 1 14 oz can diced tomatoes
  • 1tsp garlic powder
  • 1 TBSP basil
  • 1 tsp oregano
  • 3-4 cups of any vegetable (chopped broccoli, spiralized zucchini, or spaghetti squash)
  • 2 cups mozzarella cheese

What to do:

Brown ground beef in skillet.  Add in onion, diced tomatoes, garlic powder, basil, oregano and cook still the onions are translucent.

In a 9×13 dish, place desired chopped or spiralized veggies. Pour on meat sauce, and top with shredded mozzarella cheese.  Bake at 350F for 30 minutes.

Taco Casserole

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What you need

  • 1 pound ground beef, browned
  • 16 oz frozen cauliflower
  • 1 jalapeno, diced
  • 1 small red peppers, diced
  • 1 small onion, diced
  • taco seasoning (enough for 1lb of meat see recipe here)
  • 2 cups shredded cheddar cheese
  • 1 cup sour cream

What do do

Preheat oven to 350F.

Place minced meat and cauliflower into a bowl.  Add in herbs and spices then mix together. Stir in onions, red peppers and jalapenos, and 1 cup of shredded cheddar cheese.

Pour the mixture into a casserole dish. Top with the leftover cheese. Bake for 1 hour. Top with sour cream.

Macros

For whole casserole: 2185 Calories, 160g Protein, 46g Carbs, 145g Fat, 9g Fiber, 0g sugar

Pizza Chicken Casserole

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What you need

  • 2 lb chicken breast, cooked, cubed
  • 8 oz cream cheese
  • 1 tsp  garlic powder
  • 1 cup marinara sauce no sugar added
  • 8 oz shredded mozzarella
  • 16 oz frozen cauliflower

What do do

Preheat oven to 350F

Put cooked chicken and frozen cauliflour in the bottom of a 9×13 baking dish.

Combine cream cheese and garlic powder, and place over the chicken in small drops.  Pour the sauce on top, and sprinkle with the shredded mozzarella. (Optional, top with pepperoni)

Bake for 30 min or until the cheese is melted and bubbly.

Macros

For whole casserole: 2300 Calories, 210g Protein, 24g Carbs, 144g Fat, 0g Fiber, 18g sugar

Philly Cheesesteak Casserole

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What you need

2 TBSP of coconut oil
3 medium onions, sliced
3 bell peppers, sliced
1 tsp garlic
1 tsp salt
1 TBSP Italian seasoning
1⁄2 tsp crushed red pepper flakes
1lb thinly sliced beef (flank steak or skirt steak works well)
1 box of sliced mushrooms
1 package of provolone cheese slices

What do do

Preheat oven to 375F.

Heat large skillet and add coconut oil. Add onions, bell peppers, mushrooms, garlic, salt, pepper, and beef to skillet.

Continue to saute until onions are translucent and beef is fully cooked transfer to a 9×13 pan and top mixture with  provolone cheese slices

Bake for 10-15 minutes to melt cheese.