KETO RECIPES

Introduction

KETO recipes are meals that follow the principles of the ketogenic diet, a low-carbohydrate, high-fat diet that aims to promote weight loss and improve overall health. These recipes typically contain a high percentage of healthy fats, moderate amounts of protein, and minimal carbohydrates. The goal of the ketogenic diet is to shift the body into a state of ketosis, where it begins to burn fat for fuel instead of carbohydrates.

One of the main benefits of KETO recipes is that they can help to promote weight loss and improve metabolic health. By reducing carbohydrate intake and increasing fat intake, the body is forced to burn stored fat for energy, which can lead to weight loss. KETO recipes can also help to improve blood sugar control, reduce inflammation, and support brain function. However, it's important to work with a healthcare provider or registered dietitian before starting a KETO diet, as it can be difficult to follow and may not be appropriate for everyone.

NUTRITION

Here are some examples of KETO friendly foods we have incorporated into our KETO menu and why:

The KETO diet emphasizes the consumption of healthy fats, moderate protein, and very low carbohydrates, which can help reduce blood sugar and insulin levels, improve metabolism, and aid weight loss.

We’ve incorporated nutrient-dense ingredients such as avocados, nuts and seeds, leafy greens, and low-carb vegetables that can provide essential vitamins, minerals, and antioxidants that support overall health and well-being.

Healthy fats such as those found in coconut oil, olive oil, and fatty fish like salmon and mackerel have been incorporated because they help increase satiety, reduce inflammation, and improve brain function.

Low-carb vegetables such as broccoli, cauliflower, spinach, and zucchini have been added because they are high in fiber, vitamins, and minerals, and have a low glycemic index, which means they do not cause a rapid increase in blood sugar levels.

Protein sources such as grass-fed beef, free-range chicken, and wild-caught fish are part of our menu as they are not only low in carbohydrates but also high in essential amino acids that support muscle growth and repair.

Tips We Keep in Mind While Cooking Your KETO Food That You Can Use Too

Limit your carbohydrate intake to 20-50 grams per day to achieve a state of ketosis, which is the metabolic state in which your body burns fat for fuel instead of glucose. (source: Harvard Health Publishing)

Consider supplementing with electrolytes such as sodium, potassium, and magnesium to prevent symptoms of the "keto flu," which can include headaches, fatigue, and muscle cramps. A ketogenic diet can cause a loss of electrolytes due to decreased insulin levels and increased urine production. (source: Frontiers in Physiology)

Use healthy cooking methods such as grilling, roasting, or baking instead of deep frying to avoid consuming unhealthy trans fats that can increase the risk of heart disease. (source: The New England Journal of Medicine)

Experiment with keto-friendly sweeteners such as stevia, erythritol, and monk fruit extract to satisfy your sweet tooth without raising blood sugar levels. These sweeteners are low in calories and have a minimal impact on insulin levels. (source: Journal of Medicinal Food)

Incorporate fermented foods such as sauerkraut, kimchi, and kefir into your diet to promote gut health and support your immune system. These foods are high in probiotics, which are beneficial bacteria that can help with digestion and nutrient absorption. (source: Nutrients)

Drink plenty of water throughout the day to stay hydrated and avoid dehydration, which can cause headaches, fatigue, and other symptoms. A keto diet can cause a loss of water weight due to decreased carbohydrate intake and increased urine production. (source: Journal of Clinical Medicine)