Why People Are Skinny Fat (and How to Fix It)
Are you skinny fat? Here are the three things you must do to fix it . . .
Read MoreIf you’re following a low carb eating plan like Atkins, you may be toying with the idea of going Keto, a diet that approaches eating with an “Eat Fat, Not Carbs” motto.
While this isn’t optimal for bodybuilding, it is becoming more and more well-known.
Since the Keto diet has been growing in popularity, I wanted to find some delicious, healthy recipes to get you going.
The Ketogenic diet has also been referred to as the low carb high fat diet (LCHF). So as you can imagine, you’ll be eating the majority of your calories from the healthy fats group instead of the carb family.
How does this equate to your daily caloric intake?
The standard acceptable macronutrient distribution ranges for most people break down as follows:
But the macronutrient breakdown of the Keto diet is going to shock some of you.
Here are the ideal macronutrient intakes for a Keto diet:
So what happens when you switch your predominant macronutrient from carbs to fat?
You see, when we eat carbs, the body processes them into glucose, which is used as the predominant fuel source.
However, when you lower your carb intake and starve your body of sugar, you force the body into a state known as ketosis.
During ketosis, the body starts producing ketones in the liver by breaking down the body’s fats to use as fuel. See where the diet’s name came from?
Instead of burning glucose, Keto dieters always want to be in this state of ketosis to constantly burn fat as their main source of energy.
The fewer carbs you eat, the faster you send your body towards the ketogenic state. But we can’t just cut out carbs completely because our bodies need carbs in order to function properly.
Keto dieters are recommended to eat 20-30 g of net carbs per day, but ketosis can be reached when you bring your carbohydrate levels to around 50 grams per day or lower.
People looking to shed weight quickly often cut their net carbs to fewer than 15 g to work quickly towards ketosis within 1 week.
So how do you figure out a net carb?
A net carb is the amount of total carbs in your food minus the food’s total fiber.
Let’s use 1 cup of kale as an example here.
There are 6.7 g of total carbs and 1.3 g of fiber in 1 cup of kale.
So subtract 1.3 (fiber) from 6.7 (carbs) and you end up with 5.4 g of net carbs.
When you start dieting on Keto, you’re going to be very surprised to learn how hard it is to stay under the acceptable carb guidelines.
To take some of the guesswork out of finding healthy low carb, high fat recipes, I rounded up my favorite 13 awesome Keto recipes to share with you.
Arguably the most important meal of the day, you never want to skip breakfast and with these tasty recipes, you’ll actually look forward to waking up early.
I am a sucker for a great eggs benedict, but most of them include poached eggs over some sort of carb heavy biscuit or muffin.
Well, this recipe from The Nourished Caveman replaces that carb with organic baby kale for a superfood punch in the early AM.
One of the best make-ahead grab-and-go breakfast options is chia seed pudding.
Chia seeds are packed with protein, heart healthy omega-3s, and tons of fiber to fill you up until lunch. Plus, it’s incredibly customizable.
Here’s a good base to start with:
Depending on your milk choices and sweeteners (I love honey, but maple syrup works well too!), this breakfast has endless possibilities. Want to top it with almonds or coconut flakes? Go for it! The chia pudding is your oyster (that’s how the saying goes, right?).
Another super easy low carb breakfast I make all the time is veggie, egg, and cheese ‘muffins’.
No, they’re not muffins, but they are baked in a muffin pan. Intrigued?
I like to cook these highly adaptable muffins in advance so I can just grab them and go. Here’s what you do:
Sometimes I say that lunch is one of the most delicious meals of the day, and these recipes won’t let you down.
Taking soup to work is one of the best ways to take a break from stress. Just tucking into a nice warm bowl seems to make me forget about due dates and emails.
So I love coming across healthy recipes like this vegetarian soup.
Chicken salad is a great way of using up leftover chicken, or repurposing a store bought dinner rotisserie chicken for lunch the next day. Plus, you can toss this chicken salad over spinach for additional fiber and vitamins.
You can make this chicken salad by hand or use a food processor to make everything incorporate evenly.
It can be hard to find Keto snacks that don’t have too many carbs. But these next recipes are high fat options sure to lure you away from your computer screen for a mid-afternoon snack break.
If you’re a salty snacker or potato chip lover, this recipe for Easy Peasy Cheese Crackers from Healthy Living How To is perfect for you.
When I came across this recipe at Oh Sweet Basil, I had one thought…get these into my tummy right now.
Crispy bacon surrounding creamy avocado? Salty and spicy healthy fats? YES PLEASE.
These savory balls of goat cheese go so well with cut up carrots, celery, and (dare I say) cheese crackers.
To make this ball of amazing:
Dinners should be easy after the long, hard day you put in at work. But that doesn’t mean they have to be unhealthy.
Luckily these three low carb Keto dinners are just what you need.
We can thank Caveman Keto for this mouthwatering steak and mushroom recipe. If you live with meat-and-potatoes people, this will certainly make them smile.
Here’s what you do:
I feel like Wicked Stuffed was thinking about me when they created this recipe for a creamy and spicy take on typically bland spaghetti squash.
If you’re interested (and you definitely should be!), here’s how you make it:
Salmon is the perfect staple in a Keto dieter’s menu. While some people associate it with having too much fat, Keto lovers rejoice at the high levels of omegas and the amazing protein content.
Here’s one of the easiest salmon recipes:
Since Keto dieters have to try hard to make healthy fats their predominant source of energy, it’s sometimes easier to consume lots of healthy fat in one serving. One giant bomb of fat.
Here’s two of my favorites:
Mint and chocolate go so darn well together, don’t they? While most combinations of this are typically filled with sugar, these fat bombs from Carbe Diem will give Ketoers healthy fat and just a bit of sweet.
If you loved the goat cheese ball using these two heart healthy nuts, you’re going to love this sweet recipe from The Healthy Foodie.
While going Keto isn’t for everyone, many people have found short term success using it to lose weight.
"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Are you skinny fat? Here are the three things you must do to fix it . . .
Read MoreIf you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Read MoreLearn what muscle groups to train together and how to train each one optimally.
Read MoreLearn how to use your one-rep max to gain muscle and strength.
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