Ketogenic Side Dish Recipes with Kohlrabi
The ketogenic diet is not only low carb but also high fat. Fatty foods are essential for our body to function properly. A good source of fats are nuts, seeds, avocados and coconut oil. However, there are many other types of healthy fats such as olive oil or avocado butter which have been shown to lower cholesterol levels and protect against heart disease.
A ketogenic diet is usually followed by athletes because they need to burn fat efficiently while exercising. They do not consume any carbohydrates during their training sessions. There are two main types of ketosis – strict and moderate. Strict ketosis means that your body does not produce any glucose (the primary fuel) at all; instead, it burns fatty acids for energy. Moderate ketosis means that your body produces some glucose but still uses fat as its primary source of fuel.
Strict ketosis is associated with weight loss and even weight maintenance. Ketones are produced when the body breaks down fat stores. These ketone bodies can be used directly to provide energy for the brain, muscles, organs and tissues. Ketones may also be converted into acetyl CoA which can then be used as a source of energy in cells. Acetyl CoA is another type of fuel that helps convert food into usable energy for your body.
Sweet Keto Snacks
The most important thing about the keto diet is that you need to eat less than 20g of carbs every day. Carbs are usually stored in your body as glycogen, so your body may “miss” them at first. Your body also needs to “learn” how to use fats as its primary source of energy. This is a natural process and it takes 3-4 weeks to achieve it. The best thing you could do is plan your meals in advance so you don’t buy foods you won’t be able to eat and track your progress.
Snacking is an essential part of every diet, Keto diet included. However, since you should not eat more than 20g of carbs every day, your choice of snacks is much smaller. Some of the best snacks for a keto diet are given below:
Nuts and seeds. Almonds, walnuts, pecans and pumpkin seeds are some great choices. Try to choose the unsalted versions and monitor your intake since they contain quite a lot of calories. Try to limit yourself to 20g or 1 ounce of nuts and seeds every day.
Full-fat dairy. Cheese and full-fat yogurt are some good examples of snack you can have on a regular basis. Just remember that every serving should have no more than 8 grams of carbs.
Bacon. You should opt for the 94% fat version of this snack. It provides more than half of your daily needs for fat and it is very easy to prepare – just buy it, bake it and eat it! Just remember that every serving should have no more than 1g of carbs.
Seafood and fish. Seafood is one of the healthiest foods you can eat. Strictly speaking, shrimp and prawns are not fish but you can still eat them. Canned tuna is another great choice. Just remember that there are only 12g of carbs in 2 small cans of tuna and 16g of carbs in a 4-ounce serving of shrimp.
Serving sizes are important since they can significantly increase your daily carbohydrate intake.
Cheese. There are many types of cheese that can be used as a healthy snack. The only thing you need to remember is that you should have no more than 1-2 ounces of cheese every day.
Avocados and guacamole. These foods are very high in calories so do not eat too much of them but they can be a great source of healthy fats. Guacamole is another great recipe that is easy to prepare by yourself.
Beef and pork jerky. These foods are very easy to make and they are perfect when you are regulating your carbohydrate intake.
Dark chocolate. Choose the version with at least 90% cacao content and make sure that it has no more than 2g of carbs per ounce. Having a little bit of dark chocolate every day can improve your quality of life during the first few weeks on a keto diet.
Apples and peanut butter. This is a great snack for people with sweet tooth. Having 1 apple and 1 tablespoon of peanut butter can help prevent you from overeating and alleviate any cravings you may have.
Higher-fat dairy products. Whenever possible, try to choose full-fat dairy products such as cream, butter and cheese. You can even make your own whipped heavy cream. It only takes a few minutes in the mixer and you can store it in the fridge for up to a week.
Lettuce wraps. There are many keto diet recipes that include lettuce leaves instead of bread. These can be filled with meat to make a meal.
Hot dogs and hamburgers. You can still go out with your friends and eat the same foods they do. Just use the lettuce wrap instead of bread and order a hot dog or hamburger without the bun.
Trimmed meat. If you need a snack on the go, you can buy some trimmed meat and have it with some cheese. This snack is high in fat and very low in carbs so it is a great choice for anyone who wants to lose weight or stay fit.
Smoked salmon. You can also buy some smoked salmon and eat it with cream cheese. This delicious combination can keep hunger at bay for many hours.
Canned meat. Whenever you come across a sale you should stock up on canned fish and meat. These items are very high in protein and they can be eaten straight out of the can if you’re in a hurry or you can prepare them in different ways if you have more time.
Cream and nuts. Nuts are an easy to eat keto snack but they are quite high in fat so you only need to eat a small amount at a time (no more than a handful). Try to choose nuts that have a lower fat content such as pistachios, almonds and macadamia nuts.
Cream is another great snack when you’re on a keto diet. The best option is to buy heavy cream (preferablyorganic and raw) since it has the highest fat content.
Sugar-free chocolate pudding. This is a great dessert if you’re craving something sweet. It’s also fairly easy to make. You just need to mix some cocoa powder, heavy cream and some erythritol (or another sweetener) in a bowl and microwave it for about a minute. You can also add some chopped nuts for flavor and more fat.
Frozen treats. You can make delicious ice cream at home with just a few ingredients such as cream, coco powder and erythritol. You can also buy some sugar-free ice cream or fat bombs from your local grocery store if you don’t have the time or energy to make them yourself.
Mustard and mayonnaise. These are great for flavoring boring salads or hard-boiled eggs. Just don’t use them for anything else since they’re very high in salt.
Beef jerky. This tasty treat is very easy to carry around with you and it can help satiate your hunger until your next meal. Make sure you get the unflavored kind (such as the ones from this brand) since they’re less salty.
Sugar-free candies. Sweets aren’t very good for your diet so try to limit your sugar intake but you can have a few sugar-free candies every now and then. They can be a nice reward after you’ve finished a meal.
How you should prepare your meals
Just like with most other diets, cooking is not required in the keto diet. You can easily make do with canned food or just grab something quick from the nearest fast food joint.
Sources & references used in this article:
Healthy Keto Recipes: 88 Easy Ketogenic Recipes for Better Health and Slimmer Body: Enjoy your keto journey with these easy and affordable recipes. No … by J Gabriel – 2020 – books.google.com
The Plant Paradox by SR Gundry, C Solimene – 2017 – believeit.us
Atkins: Eat Right, Not Less: Your Guidebook for Living a Low-Carb and Low-Sugar Lifestyle by C Heimowitz – 2017 – books.google.com
Vegan Keto by L MacDowell – 2018 – books.google.com
The Glucosinolates: A Sulphur Glucoside Family of Mustard Anti-Tumour and Antimicrobial Phytochemicals of Potential Therapeutic Application by J Melrose – Biomedicines, 2019 – mdpi.com
Food technology: depth classification version of CC by A Neelameghan, SV Sangameswaran – 1970 – library.isical.ac.in
Benders’ dictionary of nutrition and food technology by DA Bender – 2006 – books.google.com