The ketogenic diet, or simply “keto,” has become increasingly popular in recent years as a way to lose weight and improve overall health. This low-carb, high-fat diet is based on the idea that by reducing carbohydrate intake and replacing it with fat, your body will enter into a state of ketosis, where it burns stored fat for energy instead of glucose from carbs. While this may seem like an extreme approach to some, many people have found success with the keto diet, reporting not only weight loss but also improvements in their blood sugar levels, cholesterol profiles, and cognitive function.
If you’re thinking about trying out the keto diet, one of the biggest challenges can be figuring out what to eat. Luckily, there are plenty of delicious recipe options available that fit within the guidelines of the keto diet. Here are six tasty dishes that you can try today:
1. Bacon Cheeseburger Salad – A twist on the classic burger, this salad features ground beef seasoned with salt and pepper, cooked bacon, crumbled blue cheese, lettuce, tomato, avocado, and a homemade dressing made from olive oil, lemon juice, garlic, and mustard.
2. Chicken Parmesan Rollups – A fun take on traditional chicken parmigiana, these rollups feature thin slices of boneless, skinless chicken breast rolled up around mozzarella cheese sticks, then coated in breadcrumbs mixed with grated Parmesan cheese and baked until golden brown.
3. Spicy Tuna Cucumber Salad – This refreshing salad combines diced cucumbers, cherry tomatoes, red onion, and jalapeno peppers, all tossed together with a spicy mayo dressing made from mayonnaise, Sriracha sauce, lime juice, and fish sauce.
4. Shrimp Scampi Zoodles – Swapping pasta noodles for zucchini strips (or “zoodles”), this scampi dish features shrimp sautéed in butter and garlic, then served over a bed of zoodles with chopped fresh basil and lemon wedges.
5. Beef Stroganoff – A comfort food favorite, this stroganoff recipe uses grass-fed beef stew meat simmered in a creamy sauce made from heavy whipping cream, sour cream, Dijon mustard, and minced garlic. Serve over cauliflower rice for added fiber.
6. Pesto Chicken Thighs – Juicy chicken thighs marinated in a mixture of pesto, lemon juice, and garlic, then grilled to perfection and served with roasted vegetables like broccoli and bell peppers.
Once you’ve gotten started with these delicious recipes, how do you plan your meals on a ketogenic diet? One strategy is to aim for a ratio of 70% fats, 25% protein, and 5% carbs at each meal. Some good sources of healthy fats include avocados, nuts and seeds, coconut oil, and animal fats like butter and ghee. For protein, focus on lean sources like chicken breasts, turkey burgers, and fish like salmon and trout. And when it comes to carbs, stick to non-starchy veggies like leafy greens, cruciferous veggies like Brussels sprouts and cauliflower, and berries like raspberries and blackberries.
To stay on track with your keto journey, here are a few tips:
1. Plan ahead: Meal prep and batch cooking can help ensure that you always have healthy keto-friendly options on hand.
2. Track your macros: Use a food tracking app or website to keep tabs on your daily intake of fats, proteins, and carbs.
3. Don’t forget to hydrate: Drinking enough water is important for overall health, so make sure to drink at least eight glasses of water per day.
4. Take supplements if needed: If you’re having trouble meeting your nutrient needs through food alone, consider taking a multivitamin or other targeted supplements.
Common mistakes people make when starting the keto diet include consuming too many net carbs (total carbs minus fiber), not getting enough calories overall, and not staying well-hydrated. To avoid these pitfalls, pay attention to portion sizes, read labels carefully, and remember to drink plenty of water throughout the day.
As more research emerges on the benefits of the keto diet, it’s likely that we’ll continue to see interest in this approach to eating grow. Whether you’re just starting out on your keto journey or you’re a veteran low-carb enthusiast, there are countless resources available online to support your efforts. From blogs and podcasts to social media communities and apps, there’s something for everyone who wants to learn more about living the low-carb life.