Keto diet

[blueseas]

Does anyone have recipes for the keto diet?

[Dunnjen]

1. Snack/lunch idea

I eat little bits often rather than square meals. I don't exactly follow the keto diet, but I've got a couple suggestions. My favorite is bacon wrapped in thick cut Turkey lunch meat. For lunch I have oil-rubbed (raw) kale salad with steak.

[elfin]

2. Los of them on Pinterest. I love reading them - too lazy to make the more complicated ones.

There is a chicken one I make - cut-up cooked chicken, celery, onion, slivered almonds, whatever your favorite seasoning is, mayo, top with parmesan, bake 350º about 20 minutes. Crunchy and flavorful. Lots of calories, but Keto.

[blueseas]

5. Hey we all feel lazy

Thus I asked here

[woodsprite]

3. There are 2 awesome web sites I really like.

One is called Kalyn's Kitchen (www.kalynskitchen.com) since I've been diagnosed diabetic. Fell in love with the site after trying the cauliflower crust pizza. I also really like www.ibreatheimhungry.com (mainly for dessert/baked goods).

[blueseas]

6. Gotta check this out.

Thanks!

[wasupaloopa]

4. If that is low carb I just had a raw tomato, mixed vegetables in light sauce

and a veggie burger. I lost 15 lbs so far on a low carb diet.

[blueseas]

7. Did you use mostly veggies?

I could do that.

[Vinca]

8. I make enchiladas keto with a chickpea flour crepe tortilla.

2 cups chickpea flour, 2 cups water, 1/4 cup olive oil. Put it in the blender and buzz it on high until it's combined. I usually let it sit on the counter for a few hours to let any air bubbles diminish. Use a nonstick frying pan. Preheat on med-high and lightly oil (wipe out excess oil with a paper towel). Pour 1/2 cup of the batter into the middle of the pan and swirl like you're making a crepe. Cook on one side until the edges are firm enough to lift with a spatula, then flip it over for about 20 seconds. Slide out onto a rack and let cool. My favorite filling is a layer of homemade refried beans, some pre-cooked chicken, a little taco sauce, some sautéed peppers and onions and some Monterey Jack cheese. Roll the thing up and put in a baking dish. Cover with more cheese (I use half and half Monterey Jack and cheddar) and some ripe olives and jalapeno (from a jar, not fresh) bits. Bake about half an hour at 350. It takes some time to put this together, so I usually make enough to get 2 meals out of it. It reheats really well. You might have to practice making the faux tortillas, but eventually you get the hang of it. The secret seems to be not hurrying the cooking and trying to flip it too soon.

[becca da bakkah]

9. Hmmm....Not Wishing To Start A Fight.....

.....but, just FYI. Chickpea flour is hardly Keto, not at 53 grams of carbs per cup, or 106 carbs for two cups. If you get 10 tortillas out of the recipe, that's nearly half your carb allotment for the entire day. Keto is low-carb, but high fat. With the emphasis on healthy fats, like butter, lard, coconut oil, etc.

Ditto for refried beans--beans in general, are way too carby for Keto. But, if they fit into your daily macros, then by all means, go for it. However, most people on Keto have enough weight to lose that beans are off limits for a long time.

As for the tortillas, I mix up ground chicken breast, or thighs, which has more fat and flavor. Add parmesan cheese, mozzarella, an egg, and seasonings of choice, such as garlic, dried cilantro, chipotle, etc. Form into a dough, divide into about 6-8 balls, depending on size you wish. Put each one through a tortilla press, and cook in skillet. Just enough to set, you don't want to cook them all the way through.

Cool, wrap and freeze. They're very versatile, and much easier to work with than conventional flour tortillas. They don't tear, and you can roll them without heating first. Just defrost if coming from the freezer. And the carb count, being mostly cheese and chicken, is pretty much zero. Win/win! I've lost over 40 pounds eating this way, and I love it!

[Vinca]

10. I guess I was thinking of what I make that keeps my husband's blood sugar level low.

There are carbs and then there are carbs. I did an almost entirely protein diet once and I'd never do it again. I lost weight, but I felt lousy and suddenly had to deal with constipation for the first time in my life. Not for me.

[becca da bakkah]

12. Yes. I'd Never Do High Protein Either.....

.....but Keto is not high protein. It's high fat, which sustains you between meals, and does not cause high blood sugar spikes. Too many people assume eating meat means high protein, but not always.

Dr. Atkins, who was the one most associated with the low carb diet, tried many times to set the record straight. He said that he's been accused of advocating a high protein diet. But it's really only moderate protein, high fat, usually twice the protein intake, and very low carb. As for constipation, that happens anytime your body has to adjust to a new way of eating. Atkins emphasized taking a fiber supplement, and eating lots of vegetables.

[becca da bakkah]

11. I Have Tons of Keto Recipes.....

....but I'll send you to a few of my favorite websites for keto. Not sure if these will actually link, but you can write the website address out 1. www.alldayidreamaboutfood.com Carolyn is type 2 diabetic and uses keto to keep her blood sugar in check.

2. ketoconnect.com both those have cookbooks out. Keto connect has lots of quick, easy recipes online. 3. High flautin' low carb. I don't think he has an actual website, but he's on youtube, just do a search. He's also very funny. Also, take a look at 4. ketodietapp.com/blog. She was diagnosed with Hashimotos Thyroiditis, and uses keto to keep symptoms under control.

As for veggies. There are limits. Most of your carbs will come from vegetables, but limit fruits to berries, limes, lemons. Cruciferous vegetables, such as broccoli, cabbage, cauliflower, asparagus, are fine. Watch intake of onions, carrots, beets, etc, which can be high in sugar. Same for grains. Cut them out entirely. Hope I haven't overloaded you!