The Complete Ketogenic Diet Guide for Seniors to Lose Weight, Boost Energy, Prevent Diseases and Stay Healthy
Includes Delicious 5-Ingredient Keto Recipes
© Jaida Ellison
© Text Copyright 2020 by Jaida Ellison All rights reserved. No part of this guide may be rерrоduсеd in аnу
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CHAPTER 2: Benefits of Keto for People Over 50
CHAPTER 3: How to Start a Keto Diet After 50
Understanding How to Calculate Net Carbs
The Ultimate Keto Shopping List
Avoid Common Mistakes Seniors Make While Starting Keto
Keto Tips for Seniors Who Want to Start
CHAPTER 4: Debunking the Myths about Keto Diet
CHAPTER 5: Side Effects of Keto Diet and How to Solve Them
CHAPTER 6: Keto Diet & Intermittent Fasting
CHAPTER 7: The Importance of Exercising for Seniors
Benefits and Myths of Exercising For Seniors
CHAPTER 8: Supplements to Include in Your Diet
Precautions to Take Before Starting on Supplements
CHAPTER 9: Health Tips for People After Their Fifties
Broccoli Cheddar Cheese Muffins
Chicken, Bacon, Avocado Caesar Salad
Keto Lemon Breakfast Fat Bombs
Keto Baked Salmon with Lemon and Butter
Roasted Salmon with Parmesan Dill Crust
Keto Fried Salmon with Broccoli and Cheese
Coffee Butter Rubbed Tri-Tip Steak
Keto Ground Beef and Green Beans
Corned Beef and Cauliflower Hash
Chocolate and Peanut Butter Avocado Pudding
Chocolate Peanut Butter Smoothie
Cinnamon Raspberry Breakfast Smoothie
Roasted Brussels Sprouts with Pecans and Almond Butter
Cauliflower, Leek, and Bacon Soup
Spinach-Mozzarella Stuffed Burgers
INTRODUCTION
Welcome to Keto Diet After 50! We’re thoroughly impressed by your commitment to lead a healthy life till the very end! In this book, we have compiled a list of important guidelines about the Keto diet along with a bunch of keto recipes that you will surely enjoy!
We thank you for choosing us while embarking on this journey. We hope that you enjoy reading this book and find it useful.
What is Keto Diet?
As you’d probably already know, the ketogenic diet is a low-carb diet where you eliminate or minimize the consumption of carbohydrates.
The extra carbs are replaced by proteins and fats while you cut back on pastries and sugar.
So, how does it work?
See, when you consume less than 50 grams of carbs per day, your body starts to run out of blood sugar (which is used as fuel to provide your body quick energy). Once there are no sugar reserves left, your body will start to utilize fat and protein for energy. This entire process is known as ketosis and this is exactly what helps you lose weight.
Compared to other diets, keto has a better chance at helping you lose weight more quickly. The diet is also incredibly popular as you’re not encouraged to starve yourself. You simply need to work towards a more high-fat and protein diet which isn’t as difficult as counting calories.
Is Going Keto Alright For People With Diabetes?
Now you’re probably wondering, what do I do if I have diabetes? For starters, speak to your personal physician. Talking to your physician is important regardless of what kind of diet you choose. However, note that keto diets generally do work well to improve insulin sensitivity.
For better results, seek a doctor’s help if you have diabetes. Keto diets can have a drastic impact on your body and overall lifestyle; hence it’s always better to seek extra guidance from a professional.
How the Body Changes When You’re Over 50
This isn’t going to be fun to read but once you hit your 50s, you’re likely to experience a number of changes in your body. The most common include:
Weight Gain
According to Centers for Disease Control and Prevention (CDC), men and women are likely to gain one to two pounds each year as they transition from adulthood to middle age. This doesn’t get any better for women as they hit menopause. While gain in belly fat isn’t directly linked to menopause, hormonal changes may cause you to pack a few pounds, depending on lifestyle and environmental changes.
Metabolism Slows Down
You’ve probably heard a lot about your metabolism changing as you grow older. That’s probably why you can’t chow down junk food like you used to when you were in your teens. So, what is metabolism and how does it affect your body?
In simple terms, metabolism is how quickly your body processes or converts food and liquids into energy. As you grow older, metabolism slows down and the body starts to convert those extra calories into fat. This is probably why you should skip those convenience meals and start to eat healthier.
Why Should You Switch to Keto?
Once you start to hit 50, you likely don’t indulge in strenuous activities anymore which is why you’ll be needing fewer calories to function. This is when you should start eliminating added sugars from your diet. In addition, most packaged meals or meals provided
in the hospital for the elderly are processed and contain empty calories including mashed potatoes, bread, pastas and puddings.
Not only do these foods taste bland but they also lack nutrition to keep your body strong and healthy.
Plus, a low-carb diet that is rich in healthy vegetables and meat will prove to be far better for folks suffering from insulin insensitivity and your overall health. Hence, start reading food labels more often and opt for healthier options. A recent study from the Hebrew University of Jerusalem has indicated how eating a diet rich in healthy fats can help you lose weight in the long run.
Macronutrients
The food you consume provides nutrition to the body. Various types of nutrients are present in the food. They are broadly classified into macronutrients and micronutrients. Macronutrients are those nutrients which are required in significant quantities in the food to provide necessary energy and raw material to build various body parts. These are
Carbohydrates
Proteins
Fats
Carbohydrates
Carbohydrates are the important energy sources of the body. In a Keto diet plan you have to cut on your carbs to eliminate this energy source and compel your body to spend the already present food stores in your body. These food stores are present as fat in your body. Once your body turns to these fat deposits in the body for energy you start to lose weight.
Carbohydrates should not constitute more that 5-10 % of your daily caloric intake.
Carbohydrates are present in a variety of foods. You should make sure that the small quota of carbohydrate you are allowed to consume comes from healthy carbohydrate sources like the low carb vegetables and fruits e.g. broccoli, lemon and tomatoes.
Proteins
Proteins are really important because they provide subunits which are building blocks of the body. They make various hormones, muscles, enzymes and other working machinery of the body.
Needless to say, the energy they provide to the body as well.
No more than 20-25 % of your daily caloric intake should come from proteins. As a rule of thumb, a healthy person should consume about 0.5-0.7 grams of proteins per pound of total body weight.
A lot of people make the mistake in keto diet where they consume much more protein than they should. This not only puts additional strain on their kidneys but is also very unhealthy for the digestive system.
Eat a good variety of proteins from various sources like, tofu, fish, chicken and other sources of white meat, including seeds, nuts, eggs and dairy (though you shouldn’t fill your diet with cheese). Red meat like beef can be enjoyed less frequently. We also suggest you avoid processed meats which are typically laden with artificial preservatives.
Processed meat refers to meat that’s be modified through a series of processes which might include salting, smoking, canning, and most importantly, treating with preservatives. Such variants typically include sausages, jerky and salami. As these meats are not even considered healthy for normal diets, we suggest you limit your portions to only once or twice a week.
Fats
In keto, fats serve as the mainstay of your diet. It seems counterintuitive to consume what you want to eliminate from your body but that is exactly how this strategy works. But before you go about loading your body with all types of fats, keep the following things in your mind:
1. You have to cut on carbs before this high-fat diet can be of any benefit to the body.
2. Fats should take up about 70-75 % of your daily caloric intake.
3. Fats are of various types and you have to be aware of the type of fats you should consume.
Dietary fats can be divided into two kinds: healthy and harmful.
Unsaturated fats belong to the healthier group whereas saturated and trans-unsaturated fats belong to the unhealthier category. Aside from the differences in their effects on health, these fats essentially differ in terms of chemical structure and bonding.
Saturated Fats
Saturated fats drive up cholesterol levels and contain harmful LDL
cholesterol that can clog arteries anywhere in the body, especially the heart, and can increase the risk of cardiovascular diseases. A diet that is high in saturated fat has an increased chance of tipping the risks of heart diseases. These fats are mainly contained in foods of animal origin (except fish, which contains a small part). They are also present in plant-based foods, such as coconut oil. However, coconut oil contains medium chain fatty acids, that is, saturated fats different from those of animal origin and is therefore considered a healthy food.
Saturated fats are mostly contained in:
Whole milk dairy products including milk and cheese Butter
Skin-on chicken
Red meat such as pork, lamb and beef
While there’s no doubt that these foods are keto-friendly, they should not be consumed in large quantities, regardless of what diet you follow. It’s also worth noting that some saturated fats are rated better in the health department compared to others. For instance, milk definitely is healthier than consuming red meat. We suggest you limit animal-fat derived butter and pork as they overall tend to be unhealthy.
These ‘good fats’ contain healthy cholesterol. Unsaturated fats can most commonly be found in nuts, veggies and fish. These fats keep your heart healthy and are a good substitution for saturated fats.
Unsaturated fats can be divided into the following categories: Monosaturated Fats: These fats only contain one unsaturated chemical bond. They are commonly found in foods such as olives, peanut oils, avocados, pecans and hazelnuts.
Polyunsaturated Fats: As the name indicates, these fats contain multiple unsaturated fats. They are typically found in foods such as flaxseed, salmon and tuna.
Trans Fats: Trans fats, or trans fatty acids, are a particular form of unsaturated fat. These unhealthy fats are manufactured through a partial hydrogenation food process. They are also naturally present in some foods (especially dairy products and some meats), but in absolutely reduced concentrations compared to those of industrial products containing hydrogenated fats. Moreover, some studies differentiate the health risks of those obtained industrially or transformed by cooking, from those naturally present in food (for example vaccenic acid); the latter would be harmless or even beneficial to health.
The industrial foods that contain these hydrogenated fats are mainly: fried foods (especially French fries), margarine, microwave popcorn, brioche, sweet snacks, and pretzels.
While these foods may indeed taste good, they’re an unhealthy form of fat and should be avoided.
Trans fats are known to increase unhealthy levels of cholesterol in the blood, thus increasing the risks of cardiovascular disease. The
WHO has in fact the aim for global elimination of industrially produced trans fats from food supplies by 2023.
Calculating your Daily Caloric Intake
Many people are of the opinion that calculating your calories while you are on keto diet is not very important but it is always good to keep a watch on how many calories you are consuming a day. You should calculate how much calories you get to consume every day by having an idea of how much weight you want to lose.
If your body needs 2,000 calories a day but you consume only 1400
then your body is in a caloric deficit so it will have to tap into the fat reserves of your body. This will result in loss of weight. There are various calculators available online which can be used to calculate your daily caloric intake taking into account your objectives, age, height, activity level along with other factors.
In general, if you want to lose weight, you need to subtract around 600 calories from your daily caloric needs. So less than 1,000-1,200
calories if you are a woman and less than 1400-1600 calories if you are a man.
Having a Meal Plan
When you have a complete meal plan laid out in front of you, you are in a better position to have an idea as to what your diet would look like in the days to come. If you have to spontaneously decide what you are going to prepare to eat every time you are in the kitchen, chances of you getting off the rails become pretty high.
You can start off by first calculating how much calories a day you are going to consume.
The next step would be to decide which macronutrients will have to be incorporated and in what proportion in order for your body to reach that goal. Remember that the rule of thumb is 75:20:5 for
Fats: Proteins: Carbs respectively.
Finding Out Good Recipes
If you eat the same boring food every day you won’t be able to sustain on this diet for a long time and you might get distracted pretty soon. Try to find a good variety of recipes. Maybe you can eat some eggs in the morning and tuna at night or maybe a good wholesome salad one time and a full fat yogurt the other time will keep your boat afloat.
When it comes to meal plans, it is very subjective so go with whatever you feel comfortable with but make sure to keep these guiding principles in sight:
1. Do not go about eating same food all the time. Monotony will bore you very soon.
2. Stick with the “concept of keto” by consuming as low carbs as you can.
3. Fats and proteins should come from healthy sources most of the time.
4. A low carb fried chicken or some other fried product here and there will not hurt much but it should be kept at a bare minimum level.
CHAPTER 2: Benefits of Keto for People Over 50
As we grow older, there are very visible signs of aging and isn't visible is the decline in our bodily functions. Most doctors and hospitals create a diet that is high in carbohydrates, and mostly processed, for people who are aged over 50. However, there are more disadvantages to this diet than there are benefits. This is because as we grow older, the recommended daily calories intake decreases, so in order to consume beneficial calories instead of unhealthy foods, it is best to eat wisely. This is why seniors are told to stay clear of empty calories, and to make healthier choices.
As keto foods have a higher amount of nutrition, the calories you consume can give you many benefits as you grow older. Making these choices can really make a significant difference in the quality of life. A diet that is rich in plant based and animal fats, is far more superior to any other diet for your health overall.
Reduces Risks of Parkinson’s Disease
Parkinson’s disease is a common nervous system disorder that is primarily caused by low levels of the dopamine. Lack of signaling dopamine can lead to a number of unpleasant symptoms such as difficulty walking, stiffness, tremors and much more.
Keto diet helps sharpen the brain and the nervous system and leads in improved protection against the nerve damage along with enhanced motor function. All this eventually contributes to reduced risks of Parkinson’s disease.
Researchers have often highlighted how the keto diet offers neuroprotective effects. Since the nerves in our bodies largely
comprise of fat, consuming a healthy fat intake helps protect and repair the nerve bodies. These healthy fats essentially act as building blocks that can improve nerve health.
It’s worth noting that ketones themselves are a critical component that protects nerve cells against degenerating. Hence switching to a ketogenic diet is a great way to improve overall nerve health and function. Additionally, ketones protect the nerves against frequent oxidative damage that is often caused when you are consuming a normal diet.
Helps with Seizures & Epilepsy
The keto diet is a viable treatment option for those who suffer from seizures that are not controlled by anti-epileptic drug. This constitutes roughly about 30% of patients suffering from epilepsy, while the other 70% use anti-epileptic drugs. Keto diet has been known to reduce the severity and number of seizures among patients, allowing them to lead a better life. The improvement comes from the body utilizing ketones as a source of energy instead of glucose.
However, if you’re somebody who suffers from epilepsy and wants to try this diet, we suggest you speak to your doctor. Patients often require a specialized diet that will cater to their specific needs.
Reach out to a trained medical specialist for my guidance.
Treatment for Type 2 Diabetes
The keto diet is especially beneficial for people with type 2 diabetes.
This is primarily because glucose levels are brought down due to the presence of ketones.
Lowering the amount of carbohydrates eliminate unexpected spikes in blood sugar levels for insulin. Studies have also indicated that
following a ketogenic diet controls the amount of HbA1c. This involves the amount of glucose which is found in the red blood cells over the course of three months. Since the ketogenic diet decreases blood sugar levels, some patients suffering from type 2 diabetes may be able to reduce their need for medication. However, if you do suffer from diabetes, then it is essential that you reach out to your doctor before making any changes in your diet.
Improves the Texture of the Skin
Keto diet is rich in fat that is beneficial for the skin. Since more oil is released by the skin glands as a result of your diet, your skin starts to look healthier and dewier.
Also, keto encourages you to add healthier foods to your diet including non-starchy veggies such as cucumber, cauliflower and collard greens. Other healthy and nutritious foods that you are encouraged to eat include avocado and healthy fat sources such as salmon and sardines which are also good for your skin.
Improves Heart Health
Though people are usually shaky on how keto can help with heart health, it does offer numerous benefits. First, as keto helps insulin sensitivity, it encourages the body to start utilizing fat stores as a source of energy. Additionally, keto naturally increases the amount of HDL (healthy cholesterol) in the blood which is often associated with good heart health. Eating a diet which is high in sugar ultimately leads to a number of diseases including obesity, metabolic syndrome and insulin resistance. Hence eating a low carb diet helps the body pave its way to a healthier lifestyle which is better for the heart.
Helps Insulin Resistance
Most of the senior citizens suffer from being overweight, and have to deal with health problems like diabetes. As most of us know, diabetes can lead to a loss of vision, kidney conditions, and many other problems. Keto is known to help in insulin resistance, and it can help in avoiding any such conditions.
Bone Health
One of the most common problems that older people suffer from is Osteoporosis. Osteoporosis reduces the density of the bones, which causes them to be weak and fragile. Surprisingly, people with osteoporosis have a high rate of dairy intake, which means only consuming calcium isn't the answer. Keto foods are rich in most micronutrients, which become beneficial as it isn't only focusing on calcium.
Reduces Inflammation
A substance called cytokine is known to promote inflammation.
When the body is in the ketosis mode, it helps in reducing the production of cytokines, which in return helps in lowering any chances of inflammation.
Reduces Risks of Cancer
Unfortunately, cancer has quickly become one of the leading causes of death all around the world. Many researches indicate that consuming a ketogenic diet can help combat certain cancers as long as the diet is combined with regular treatment such as chemotherapy and surgery.
As obesity, type 2 diabetes and elevated blood sugars are closely linked with cancers such as breast cancer; researchers suggest that lowering your carb intake may reduce the chances of tumor growth.
Since keto also helps to improve brain function, some researches also suggest how keto can prevent the risk of brain cancer.
Reduces Obesity
It’s pretty much a no-brainer how keto can help with weight loss.
After all it is a low carb diet. However, what’s worth noting that keto diets are actually more effective compared to other short-term low-fat diets. Not to mention, you’re likely to receive more health benefits from this diet.
In fact, a 24-week study published in the Nutrition & Metabolism (London), 2008, indicated that men who followed a low carb diet actually lost twice as much fat compared to men who consumed low-fat diets. Furthermore keto increases good cholesterol levels which benefit the body.
Studies have also indicated how keto reduce cravings which means you’re more likely to stick to your diet. This increases the chances of weight loss, ensuring all your efforts to pay off.
Also, even though keto diet doesn’t have any strict restrictions in regards to calories, the absence of carbs facilitates weight loss much faster.
Improves Metabolism
Metabolism plays an essential role when it comes to losing weight and leading a healthier lifestyle. Keto happens to be one of the many natural ways to boost your metabolism. But first let's clear a few misconceptions about metabolism. First off, metabolism is essentially the rate at which the body utilizes energy to function optimally.
Most folks believe that keto diet increases metabolic rate but the more appropriate way of saying it would be that keto shifts our metabolism. Thanks to keto, the body starts using fat stores for energy. This is a more effective way of losing weight and also pushes you towards a healthier lifestyle. For better chances of losing weight, you should also add exercising to your routine.
Helps the Liver
Diabetes type 2 can often lead to fat accumulation in the liver. This can often led to a series of problems concerning the liver enzymes.
Following a keto diet can help reduce the chances of liver problems.
If you are at risk of fatty liver, keto may just help you in the process.
Keeps Cravings at Bay
Since keto helps keep your blood sugar levels low, thus keeping your cravings at bay. This will automatically help you in making healthier dietary choices. You’ll eventually find yourself going long periods without eating unhealthy junk foods. For better results, consider opting for intermittent fasting. It may feel a little difficult in the beginning but you’ll slowly get used to it.
Sharpens the Brain
Another great benefit of the keto diet is that it can sharpen your brain. The brain operates much sharper in the presence of ketones and the absence of glucose. When you follow the regular diet, your brain relies mostly on glucose to get by, this changes once you’re on keto as the body then turns towards ketones for fuel.
Stimulates Autophagy
In case you’re wondering, autophagy is your body’s way of clearing out old, damaged cells. It then stimulates the growth of new healthy cells to take over. Since the literal meaning of the term ‘autophagy’
translates to self-eating, that’s what you can assume happens inside the body, although contrary to what people may think, it’s actually healthy and beneficial for your health.
Keto does an excellent job in stimulation of autophagy. The keto diet boosts the production of AMPK which is an activated protein kinase and is responsible for activating autophagy. As keto has similar effects on metabolism compared to fasting, it is often referred as a fast mimicking diet.
Autophagy is useful for starting a natural ‘recycling’ process in the body. It pushes the body towards a cellular repairing and cleaning phase which is actually a great way for the body to get rid of dysfunctional cells.
One of the main conditions that an aging woman has to go through is menopause. It can be a frustrating and difficult time in any woman's life. The mind and body, both are majorly affected. It makes a woman irritable, causes weight gain and also increases fatigue. A ketogenic diet has become a God send for women going through menopause.
Here are some benefits of the keto diet for women:
Balance Hormones
As we all know, menopause causes a major hormonal imbalance, keto has been proven to help create a balance in hormones including estrogen. By creating a balance in hormones, it helps to control hot flashes that most women experience after menopause.
Not only do older women benefit by this, but keto can help treat premenstrual symptoms in younger women too.
Enhances Brain Function
Estrogen helps in ensuring that glucose can seamlessly flow into the brain. As the estrogen levels begin to lower after menopause, the glucose levels reaching the brain also decrease. This can drastically lower the function of your brain. However, keto helps to maintain a smooth flow of glucose in the brain, which enhances the brain functions.
PCOS
Polycystic ovary syndrome, commonly known as PCOS is a hormonal disorder which mainly affects women who are of reproductive age. The most common symptoms of PCOS include obesity, excess male hormone levels, increased facial hair in women, and prolonged or infrequent menstrual periods.
While researchers have been unable to identify the exact cause of PCOS, insulin resistance is known to have some association with the disorder. Since keto is known to help with insulin insensitivity and weight loss, opting for a low carb diet can significantly help women who suffer from PCOS.
While keto in general, positively impacts both sexes, it offers a couple of additional benefits for men:
Boosts Testosterone Levels
Lower testosterone levels are highly associated with increased body fat, insomnia and loss of muscle mass. As mentioned above, keto does an excellent job in boosting testosterone level, meaning you’ll have yourself feeling more energized than before.
Improves Sexual Drive
As men grow older, low sex drive and testosterone levels can be a problem. This can often lead to decreased energy level and even loss of muscle mass. To counter this, consuming high levels of fat has actually been known to increase testosterone levels by 13%.
This also works well to reduce irritability and mood imbalance which is of course a win-win!
Keto diets have been known to have significant impact on the composition of hormones. For more questions, you can reach out to a professional.
CHAPTER 3: How to Start a Keto Diet After 50
Trying to lose weight can be intimidating at any age. However, once you're in your fifties, it becomes even more overwhelming. Most of us know this happens, but only a few know why. After the age of 25, which is when the body stops bone growth, the metabolic rate goes down by about 2% over every ten years. So the amount of calories you can consume without gaining weight also decreases by each decade. This is why it is important to increase your levels of activity, as well as, be more conscious of your food intake.
As you grow older, it becomes more difficult to lose weight as easily as, say, 5 years before, and due to this, most people lose hope of dropping weight as they grow.
Here are a few ways you can start your keto diet:
1. Set A Date
Planning a date to start your Keto journey doesn't necessarily mean you need a date to go shopping or meal prepping. It means that you will prepare yourself mentally for the change in your lifestyle. This also means letting your loved ones know that you will soon embark on this journey that may or may not be easy, and that you will be needing their support and encouragement. Informing people around you about your lifestyle change encourages them to be more thoughtful and considerate about your dietary restrictions, and they might create dinner or lunch plans with you according to your new lifestyle.
2. Create A Routine
Adopting a good routine, especially in the morning, can really help you in your journey. Start your day with drinking plenty of water, and consuming a teaspoon of coconut oil. Make sure that you get a good night's sleep, and stay active during the day, as well as taking some time out daily to exercise.
3. Get Rid of Non-Keto Foods
Most of us are guilty of indulging in unhealthy foods a few days before we embark on this journey of ketogenic weight loss. To avoid this from happening, throw away all and any non-ketogenic foods from your food cabinets and refrigerator. A mistake that most of us make when starting a healthier diet, is to think that the motivation of losing weight will be the same throughout, and you won't be tempted to eat that chocolate bar lying around in your refrigerator. However, adopting a healthy lifestyle and to be consistent can be challenging, so in order to not risk indulging in guilty pleasures, it is best to get rid of all non-keto foods from your life, and home.
4. Try Intermittent Fasting
Intermittent fasting is a considered to be a foolproof way to control your intake of carbohydrates in an effective manner. Intermittent fasting may seem scary to most people, as we talk about a certain number of hours without consuming foods. A great way to go about it without letting it seem too daunting and instead of counting hours, you just have to skip one meal every day. Most doctors suggest having a late breakfast, or brunch, and an early dinner later on. This automatically creates a fast of 12 to 13 hours.
5. Consume Less Than 25 Grams of Carbs Daily
In order to get your body to transition to ketosis and for it to be motivated into burning fat, you need to increase your intake of
healthy fats, and lower your intake of carbohydrates. It is recommended to keep your carbohydrate consumption to less than 25 grams a day. Start leaning towards healthy fats and proteins, such as coconut oil, avocados, and eggs. When the body gets more of fats and fewer carbs, it has a good balance and there isn't a lack of ketones.
Counting Carbs for Beginners
Perhaps the most impressive aspect of keto is learning how to control your carbs. But here's the thing, you may have some limitations when you're only a beginner. In the beginning, stick to a total of 20 grams of net carbs each day. We have explained how to calculate net carbs in the later chapters (net carbs are basically the carbohydrate which are absorbed). This milestone is usually the starting point for most people as they start keto for the first time.
We urge you to stick to these guidelines and follow them for at least three months. In order for the keto diet to actually work, you'll need to make sure your body's actually going through ketosis. One of the most reliable ways to test this is by regularly checking your blood with a blood ketone testing meter. (If you're planning on switching to keto for the long run, this really is an investment worth making).
Your blood ketone levels should rise to 0.1 mmol/L when you're new to the diet. 0.5 mmol/L is the stage that indicates that you're in ketosis now.
The good old keto flu is another sign that indicates the diet is working (we've talked about the keto flu in detail in the later chapters).
What is Your Carbs Limit?
This is basically the minimal amount of carbs you can consume without kicking out your body from the state of ketosis.
Factors That May Affect Your Daily Carb Limit
Now here’s the thing, your daily carb limit isn’t set to stone and can be influenced by a whole bunch of factors. Here are some factors which you might need to take into account:
Emotional Stress
Emotional stress can alter insulin response and a whole bunch of stress hormones. So your blood glucose level might be particularly high on a stressful day. This will obviously get on the way of the ketone on your body. In order to maintain a healthy lifestyle, practice ways to manage stress, you can go for a long walk or talk to a friend.
Learning how to manage stress is an excellent way to take care of your overall well-being.
Exercising and Heavy Workouts
Exercise particularly long and tedious workouts can influence your glucose levels in many ways. Performing intense workouts without taking breaks can raise cortisol levels that also impact glucose and ends up increasing its levels in the blood. This is why it is important to rest and allow your body enough time to recover.
Also, you might experience a sudden spike in glucose levels after working out. This is normal and will tend to subside after an hour or so. That being said, seniors are better off practicing light weight exercises which will not only burn more fats but will help you reach ketosis much faster.
Coffee can also affect insulin levels in the body. For instance, some people might experience a spike in glucose levels while others may find that coffee helps with insulin sensitivity. If you're a fan of
caffeine, we suggest you test your glucose levels 30 minutes before having a cup and 30 minutes after.
Sleep Cycle
Research conducted by Cedars-Sinai Medical Center in Los Angeles, CA has indicated how sleep deprivation is known to hamper fasting insulin sensitivity. So, if you're not getting enough sleep, you might experience a change in your blood glucose levels. If you're interested in testing out this hypothesis, simply check your blood glucose levels with a full night's sleep and once when your sleep's been interrupted.
Understanding How to Calculate Net Carbs If you’re new to the whole keto frenzy then you’re probably wondering how you should calculate your carbs. Before we get down to the specifics, it’s important to understand what net carbs really are. This is a term that you are likely to come across when looking at food nutrition labels. When browsing true nutrition labels you will find substances such as sugar, alcohols and fiber under the carbohydrate category.
What Are Net Carbs?
To find out your daily carb count you will need to keep track of the net carbs that you are consuming. The term, ‘net carbs’ refers to carbohydrates that are absorbed by the body and utilized for energy.
It’s important to understand here that not all types of carbohydrates such as insoluble fiber spike up blood sugar levels hence you don’t have to keep track of these substances when counting carbs.
How to Calculate Net Carbs?
One simple way to calculate the number of net carbs in whole foods is to subtract the fiber content from the total number of carbohydrates. When calculating net carbs for processed foods, you'll have to subtract the number of fiber and sugar alcohols from total carbs.
Fiber: Though fiber is a type of carbohydrate found in plants, your body doesn’t have the enzyme to digest it. Hence, the fiber content you consume is digested without any change.
Simply subtract out the fiber content from the total carbohydrates count and you’re good to go.
Sugar alcohols: While sugar alcohols such as erythritol and xylitol taste sweet, they are only partial y digested by the body and largely remain indigestible. Hence when buying food, you
can quickly subtract the sugar alcohol content from the total number of carbohydrates.
However, it’s important to note that not all sugar alcohols are completely carb free. Here’s where you’ll need to be wary of manufacturers who forcefully try to make their products seem lower carb then they actually are.
You can easily combat this problem by being aware of the different types of sugar alcohol. Xylitol, erythritol, lactitol and mannitol are sugar alcohols that you don’t have to count when calculating net carbs.
On the other hand, maltitol, isomalt, glycerin and sorbitol count as about half a gram carb. When counting these sugar alcohols, all you have to do is take the total number of grams and divide it by 2.
A simple way to depict this equation is through the following: Net carbs = total carbs – fiber – sugar alcohols + (maltitol, isomalt, glycerin and sorbitol/ 2)
It is important to calculate these carbs as Keto requires you to keep count of every single gram of carbohydrate you consume.
The Ultimate Keto Shopping List Here’s where you start your keto journey. It’s time you go shopping.
Here’s a list of essential keto items you should include in your shopping list:
Foods to Eat
We all know that a ketogenic diet is based on eating healthy fats and lowering the carbs. However, it isn't as simple as this. Here are the foods that are your best friends in a keto diet: Meat: Meat is a keto friendly food; however, it should be unprocessed. Preferred meat for a keto diet would be organic.
As meat is a great source of protein, and keto is based on a high fat diet, meat is an optional food that doesn't need to be consumed in high amounts.
Seafood: Seafood, and especially fatty fish, including salmon, is good to consume when following a keto diet. You can grill the seafood or cook it without breading.
Eggs: Eggs are the most popular food on the keto menu. You can have them in any way you prefer, from boiled to scrambled or even as an omelet. As healthy fats are good in this diet, making eggs in butter will become a treat. Similar to meat, try to look for organic eggs.
Natural fat: As keto diet consists on mainly consuming fats, you can use oils like coconut oil and olive oil to cook your food in.
Vegetables: Consuming vegetables in any diet is always beneficial. In a keto diet, eat vegetables that are above grown, as they are mostly low in carbs. Root vegetables mostly contain a higher number of carbs and should be consumed sparingly.
High fat dairy: Dairy food like butter, cheese and heavy creams are all a yes in the ketogenic diet and, is one of the reasons why it is so popular amongst dairy lovers.
Nuts: A lot of people think that nuts can be consumed as much as one wants in the keto diet. However, nuts can be eaten in a moderate amount. As nuts like cashews are high in carbohydrates.
Berries: One of the most popular keto desserts are berries topped with whipped cream. However, like nuts, berries should be consumed in moderation.
Avocados: Avocados are loved by everyone on a keto diet.
They are healthy and delicious, and come with a lot of health benefits.
Foods to Avoid
Grains: Grains are full of carbohydrates, and they can really hurt your keto diet. This is why it is recommended to avoid grains, such as quinoa, oats, flour, corn etc.
Fruits: This might come as a surprise to many, as fruits are considered a healthy snack. However, fruits are full of sugar and carbs. It is better to eat fruits with low GI, such as berries.
Fruit smoothies should also be avoided.
Legumes: Legumes such as peas and varying beans, although high in protein, are high in carbs as well, so it is best to avoid them.
Beverages: Most of us make the mistake of drinking our carbs, as the drink in your hand may seem innocent and quick to consume, but it may ruin your keto diet.
Shopping List
Now that you know the benefits of keto for adults above the age of 50, you are ready to jump on the bandwagon. Here is the ultimate keto food list for a successful diet:
Seafood: We love wild salmon, mussels, tuna, shrimps, crab.
Low-carb Vegetables: We recommend stocking up on spinach, zucchini, kale, broccoli, cabbage.
Low sugar Fruits: You can buy anything from berries, lemon, coconut, avocados and tomatoes.
Meat and Poultry: Get yourself chicken, venison, lamb, beef or even turkey. Red meat can also be consumed but in minimal quantities.
Eggs
Nuts and Seeds: Buy some flaxseeds, chia seeds, pecans, walnuts, almonds, hazelnuts etc.
Dairy: Cheese, plain Greek yogurt, cream and butter should be in everyone's keto list!
Oils: Because it can get boring, buy varying oils for your kitchen cabinet, including olive oil, coconut oil, coconut butter, avocado oil, and nut oils.
Condiments: Condiments such as olive oil mayonnaise, oil-based salad dressings, unsweetened ketchup and mustard are keto approved condiments.
Dark Chocolate: The best way to enjoy chocolate guilt-free.
A ketogenic diet has been proven to be beneficial for people of all ages, but it has also been gaining popularity amongst people above the age of fifty. The benefits of a keto diet are significant, and should be preferred over a high carbohydrate diet that is commonly known to be good for elder people.
Additional Tips for Seniors Who Opt for Keto
Here are some additional tips you should follow if you are opting for a keto diet:
Ditch the ‘Fat-Free’ Options
If you read the term ‘fat-free’ written on the pack, it’s best you avoid it. Most of these seemingly fat free products are loaded with starch.
And yes, ditch the fat-free mayo options and make some yourself using keto-friendly ingredients.
Limit Keto Baked Goods
It’s good to treat yourself every once in a while – healthy even. But a lot of bloggers out there who extensively promote keto desserts won’t do you any good. You can enjoy the recipes we’ve mentioned in this book but remember that the key here is moderation.
Consider Investing in Keto Coffee
Keto coffee is pretty much like your regular coffee but contains healthy fats using grass-fed butter, coconut oil or MCT oil. This coffee contains revitalized properties for added energy. Consuming keto coffee is known to help with weight loss. When the body is short of glucose, it uses stored fats. This also helps eliminate cravings.
Avoid Processed Meats
Sure, using processed meats and slim jims might be fun and heck as it is quite convenient. But it’s always a good idea to choose fresh meat. Processed meats are loaded with sodium nitrite and many other preservatives that are likely to cause health problems in the future.
You’re better without Condiments
Did you know that store-bought ketchups and spices can practically be home to hidden sugars? Take a good look at the ingredients list as you may notice how sugar is one of the most prominent ingredients.
Switch to Healthier Milk
There’s a reason why almond and soy milk are becoming so popular!
Ditch the cow milk and add more plant-based substances to your diet.
Enjoy Zero Preparation Snacks
Need a quick snack but don’t want to whip up something in the kitchen, here is a list of keto snack ideas that only involve you walking to the kitchen or reaching for the cabinet: A slice of cheese
Fatty cold cuts
Snacking on nuts (opt for low carb options such as Brazil nuts, pecans or macadamia nuts)
Cucumber slices with mayo or any other low-carb dip (please avoid store bought dips as they usually contain preservatives and are not healthy
A handful of olives
Slice of salami and cheese all rolled up together Yum! So you see, life with keto doesn’t have to be sad!
While keto doesn’t encourage eating fruits, we understand if you have a few cravings every once in a while. Lucky for you, you can still enjoy non-starch berries along with other, very limited options (at least that’s something!). To start off, here’s a list of fruits that you sadly, will have to avoid:
List of Fruits to Avoid While Starting Keto This goes without saying, high carb foods are a no-no. Which means, you ought to say goodbye to:
Mangoes
Apples
Grapes
Bears
Pineapple
Pears
The fruits we’ve listed above are very high on carbs and sugar!
List of Keto Friendly Fruits
The good news is that you can still enjoy this list of keto friendly fruits:
Avocado
Coconut
Strawberries
Raspberries
Blueberries
Watermelon
Lemon
Limes
You can use these fruits as snacks every now and then or use them to make desserts.
Fruits to Enjoy in Moderation
While we don’t recommend that you eat this every day, you can have minimal amounts in moderation:
1 mandarin (medium sized)
1 peach (medium sized)
1 kiwi (medium sized)
½ cup of cherries
1 cup of cantaloupe
Avoid Common Mistakes Seniors Make While Starting Keto
There’s no point in starting a life-style changing diet if you don’t follow the guidelines properly. Here are a few common mistakes you should avoid when you’re starting keto:
Not Getting Enough Shuteye
As we’ve mentioned before, the keto diet is a significant lifestyle change. Allow your body to relax and refuel. Your body requires adequate sleep to support quick metabolism. Plus, when you’re tired and groggy all day, you’re likely to opt for snacks to keep yourself energized. We highly suggest you get between seven to nine hours of sleep every day. Sneaking an afternoon nap will also do wonders for you.
Not Going to A Doctor and Going It Alone
You’ve read up on all the benefits of keto on the internet and you’re eager to get started… but wait. Before you dive into the world of low-card meal plans, consider visiting your doctor to talk about your dietary needs. As healthy as this book is, your doctor should be onboard, especially if you’re taking medication.
Depending on your health, the doctors may prescribe alternate medication to match your new lifestyle. For instance, your doctor may recommend a lower dose of insulin now that you’re already limiting carbs in your diet.
Also, have you ever had a gym buddy? Well, getting yourself a keto buddy will also do you some good. Try starting Keto with your partner or with a close friend. Having a buddy will serve as a continued source of motivation for you.
Snacks are a great way to keep yourself energized throughout the day but hoarding onto cheese and nuts won’t do you well. These snacks will sneak in more calories to your diet. Only use snacks as way to end hunger during meals. It’s easier to fall down that excessive snacking path. Other than that, give your body time to utilize stored fat for energy.
Not Preparing Yourself for The Keto Flu
Once your body starts depleting fats, you may start to experience certain flu like symptoms. This includes nausea, fatigue, aches and cramps. If you haven’t looked up the symptoms or haven’t prepared to tackle these symptoms in advance, you may feel the need to give up the diet completely.
Also, since you’re likely to be low on energy the following days, we suggest you meal prep in advance. Going thorough dietary changes can be daunting hence we advise that you start taking it easy. One other way to minimize the impact of the Keto Flu is to add more potassium and sodium in your diet.
Adding Too Much Dairy in Your Diet
For many folks, cheese can have a counter effect on your diet and may prevent you from losing weight. Cheese is high in proteins and can also prevent weight loss. This is because dairy foods are a combination of proteins, fats and carbs.
So yes, while cheese may technically be a keto friendly snack, don't consume too much. Moderation is the key, so keep it to about 1 or 2
ounces of cheese or cream per meal.
Not Consuming Enough Omega-3 Fatty Acids
While fat is the hero of this diet, don't use it as a field day for stocking up on creamy cheeses and bacon. Add healthy fats to your diet, particularly those that contain omega-3 fatty acids. These healthy fats are typically found in foods such as muscles, oysters, sardines and salmon. Avocados and flaxseed are also forms of healthy
fats
since
they
contain
monounsaturated
and
polyunsaturated fats that are good for you.
Consuming healthy fats will help you in feeling full, and it might just do some good to your hair, skin and nails.
Not Being Watchful of Your Stress Levels
As you approach your 50s, we realize that a lot of stress can kick in.
But being healthy, calm and relaxed is important. Chronic stress can have a significant negative impact on your body. For instance, high levels of cortisol (a stress hormone) can increase your chances of gaining weight. This is why we advise you take up a self-relieving activity to complement your diet.
Doing yoga, light exercises are some simple ways to keep you calm.
If matters get worse you can seek help from a professional or even take up mediation. Being healthy isn’t just about eating the right foods, it also about feeding your soul and mind with happy thoughts.
Keto Tips for Seniors Who Want to Start We understand how starting Keto can be daunting. Here are some tips that will help you get by easily:
Be prepared for the Keto Flu
Before you start a full-fledged keto diet, it’s important you acquaint yourself with the ‘keto flu’. As your body starts to come in fats instead of carbohydrates, you may start to experience flu like symptoms. At this point, you may be compelled to give up on your diet completely but hang in there. To get over this unpleasant time, eat potassium and sodium rich foods. Keeping yourself well-hydrated can also ease flu like symptoms.
Steer Clear from Hidden Carbs
Staying away from carbs isn’t as easy as most fitness gurus make it seem. From fancy salad dressings to packaged foods, you’ll find carb thickeners almost everywhere. Follow these tips if you want to stay away from sneak carbs:
Stalk the nutrition label: Don’t guess the nutrition count if you’re unsure. Read the nutrition label carefully. If you’re using fruits and veggies and are unaware of its carb content, simply Google it from a reliable source.
Track your carb intake: When you’re new to the diet, it’s a good idea to keep a journal and record your daily carb intake.
Remember, even small amounts of carbs can go a long way in spiking up your sugar and insulin levels.
Stock up on keto snacks: Hunger has a way of coming in unannounced. It is best you stock up on quick, go-to keto snacks you can consume whenever you get hungry. This will prevent you from snacking on unhealthy goods on impulse.
Replenish Electrolytes and Keep Yourself Hydrated
Once your body starts burning through your glycogen stores, you may feel the need to urinate more as glucose is flushing from your system. While these effects only last a few days, keeping yourself well hydrated will ensure you feel better during this transition.
Dehydration can often lead to symptoms such as headaches and muscle aches. To keep yourself in best health, drink up loads of water and replenish your electrolytes.
Understand How the Diet Isn’t Just About Skipping Carbs
When people normally talk about keto, the emphasis is usually on limiting carbs, and rightly so! But that doesn’t mean you can fill up your diet with unhealthy amounts of cheese and processed meats.
Everything needs to be in moderation. Avoid ‘dirty keto’ which is a term used for adding high amounts of low-quality food in your diet.
While a number of unhealthy snacks may be within keto guidelines, it’s always best to stick to nutrient dense foods.
CHAPTER 4: Debunking the Myths about Keto Diet
While the keto diet is incredibly popular, there are a dozens of myths surrounding this diet. To aid you in your journey to living the low-carb life, we have debunked a few popular myths to help shape your perspective:
Everyone Needs the Same Amount of Carbs
Your carb content relies heavily on your personal health. This becomes even more important as you grow older. Most keto dieters consume about 20 to 50 grams of carbs every day. However, depending on your level of activity and your health, you may have to go a little higher. Don’t just blindly follow the rules or go with what everyone’s doing.
Visit your doctor or get in touch with a dietitian. This becomes even more important if you have special dietary needs.
Keto and Intermittent Fasting Go Hand in Hand
Yes, while it’s true that intermittent fasting makes losing weight more effective when you’re following a keto diet, it’s not meant for everybody.
So yes, while it may increase your chances of weight loss and detoxification, your diet should be comprehensively guided by your personal health. If your body is not ready to handle the strain of intermittent fasting – let it go. However, if you’re in good health, you may just find it easier to follow intermittent fasting as keto helps reduce cravings and reduce appetite.
You Should Completely Avoid Fruits & Vegetables
Just because you’re opting for keto, doesn’t mean you have to completely ditch fruits and vegetables. Eating produce is important to promote healthy bowel movement and avoid constipation. Yes, fruits should be avoided but you can still snack on berries which are very low on carb. As for vegetables, while you ought to avoid legumes and veggies that are heavy on starch, your options are still quite open.
You can still eat a fresh cucumber salad, peppers and cauliflower along with other non-starchy treats like zucchini.
For fruits, stick only to sweet berries like blue berries, raspberries and strawberries. If you have any other doubts about what to eat or need a more thorough diet plan, consider going to a nutritionist.
Eating a High Protein Diet Won’t Serve Your Kidneys & Liver
Well
Well first off, understand that keto is a mix of a high fat and high protein diet. Hence you are not encouraged to chow down meat everyday (especially processed meat as we’ve already discussed how unhealthy it is). So if you have a kidney disease, you ought to take special care while planning out your diet.
CHAPTER 5: Side Effects of Keto Diet and How to Solve Them
Losing weight at any time in your life is desirable but once you cross 50, it becomes more important because the metabolism starts to slow down and you become prone to many diseases which would have stayed at an arm’s length from you during your teens or youth.
While you should consider Keto-diet to fast-track your journey towards an ideal Body Mass Index (BMI), it becomes important that you consider some side effects which usually accompany the keto diet. None of these risks are severe or very serious but still discussing them with your physician prior to following the diet regimen will help you in orienting yourselves better if you face these side effects.
Keto Flu
When your body makes the switch from a diet which is usually rich in carbs to a diet which either completely lacks carbs or has very low amount of them, your body takes some time adjusting to this new diet. As your body is going through this transition and starts to rely on fats and lipids as a mainstay for energy, you start to feel a hodgepodge of symptoms, which physicians refer to as Keto Flu.
Keto flu is marked by the symptoms given below. Some people only experience a couple of them whereas others feel none. It totally depends on your body but the important thing to remember would be that these symptoms usually go away in a week or so, in most of the people who experience it.
Low Blood Sugar levels (Hypoglycemia)
Blood glucose is really important for your body especially our brain as it relies solely on glucose to meet its energy requirements. Once you switch to glucose-free diet you are not consuming any glucose from the outside so the body starts to break down the fats and converts it to sugar. In senior people, this mechanism is not as efficient as it is in people in their 20s or 30s. As a result they can experience regular or somewhat erratic falls in blood glucose levels.
Once this happens, you start to feel “drained”. Senior citizens usually describe it as a feeling of constant fatigue. The vigor or energy which you otherwise experience after taking a meal which is laden with sugars goes away. Instead you feel down and not very active.
This is a very common experience and almost all individuals go through it once they switch to keto diet. What makes older people more prone is the fact that their body has a hard time adjusting to these random spikes and falls in the blood sugar.
Although it is not worrisome but still if you feel that way, consuming plenty of water, incorporating green tea or other natural herbs in your diet is a very viable option.
Frequent Urination
As the body experiences new diet it has to make certain adjustments to cope with it too. Simultaneously your body has to remove excess breakdown products from the body. Your body also needs to excrete excess salts and excess water. Thus the people who are going through the phase of “Ketosis” complain of increased frequency of urination and polyuria (large amounts of urine). The urine might smell odd because the body has to get rid of the excess ketones that it produces thus giving a characteristic “nail polish like” odor to the urine.
People In their 50s or 60s usually have the problem of urinary incontinence (when you lose conscious control of urination) so frequent urination is a big problem for them in particular.
This phase also usually goes away on its own once your body gets fully adjusted but if it does not, consulting with your physician should be considered.
Alternatively, if your lifestyle does not permit you to use a washroom frequently or because going to a bathroom this often takes a toll on your body, you should consider paying a visit to your physician. Your physician might prescribe some anticholinergic medications which will relieve the problem and slow the emptying of your bladder.
Excessive Thirst and Hunger (Polydipsia and Polyphagia)
As the body gets rid of excess water in its effort to remove salts and breakdown products of fats from your body, the brain alerts the person that you have to consume more water to keep your body fluid levels up to the mark and to prevent dehydration. Thus people feel frequent urge to drink more water. This is also associated with increased hunger as your brain compels you to make up for the fat reserves you are losing.
The catch being that you can drink as much water as you want but it is highly advisable that you supplement plain water with lukewarm water in the form of green tea. It will not only help expedite the weight loss process but also decrease the compelling hunger which you might face.
These problems are exacerbated in elderly individuals because of their already decreasing proteins from muscles. Thus they should supplement more protein in their body by having good meat protein
and consuming other keto friendly yet protein rich foods including spinach and pulses.
Ketoacidosis
The human body has mechanisms in place to ensure that there is a perfect environment at which the metabolism takes place. If the acidic substances are increased then it means that hormones and enzymes won’t be able to function effectively. This is called acidosis.
It can sometimes happen with Keto diet. The ketogenic substances are increased in the blood and other body fluids leading to a specific type of acidosis called ketoacidosis.
Studies show that people above 50 are prone to Diabetes Mellitus Type-II. Diabetic patients face a somewhat increased risk of developing ketoacidosis. Acidosis is a medical emergency and the patient usually presents with gasping, rapid breathing and dry mouth.
If you feel an increased blood pressure and heavy breathing immediately visit the ER.
Thus it becomes really important for seniors who happen to be diabetics as well, to consult their physician. The physician will probably weigh the risks you could potentially face with keto diet against the positive prospects of weight loss and will be in a better position to make an informed decision and advise you accordingly.
He will probably take into account various factors such as your lean weight, blood glucose levels etc.
For non-diabetic people, developing ketoacidosis is very rare if not out of question so if your blood sugar is normal then you need not worry about it that much.
Constipation
Constipation is another undesirable effect of keto diet. Although not everyone faces it but those who do are at risk of developing chronic constipation if not treated.
If you are a senior citizen then the reliance of your body on dietary fiber increases because your digestive system needs help in propulsion of food through the gut and this is provided by the fiber content of the food. Ironically, most of the food sources like wheat and beans which are rich in carbohydrates are also rich in fiber. So as you avoid starch rich food, you also lose the fiber content in the food. One way to cope with this could be by taking supplement dietary fiber in your diet. Also keto friendly vegetables like broccoli and cabbage will help in providing your body with the much needed roughage.
Frequent exercise and regular intake of water will help you with avoiding this side effect.
Kidney Problems
Kidneys in human body filter blood and remove waste products by forming urine. As the protein content in the food increases, more waste products are produced because proteins are primary source of the waste material present in the urine. Thus under a protein rich keto diet there is additional load on your kidneys.
Loss of renal function increases progressively with old age. As you cross 50 years of age, your kidney is working at a much lower rate than at which it used to work in your youth. Increased burden on your kidneys by the keto diet can cause further deterioration in the condition of your kidneys. Some researches show that keto diet, if continued for a long time can cause formation of kidney stones and joint problems such as gout.
Again like most of the other side effects of keto diet, hydration can really help with decreasing the kidney problems. The more water you drink, the more salts are excreted and less are the chances of you having kidney stones or any other problems.
Gout
Gout is characterized by a sharp pain in joints. When seniors adopt a keto diet, it can increase their meat intake as many people tend to rely on meat for the required protein intake. Thus the chances of you developing sharp-needle-like crystals of various salts in your joints also increase. This can lead to episodes of acute gout attacks.
Who Must Consult the Physician before Going on a Keto Diet?
Everyone should try to discuss keto diet with a nutritionist or a physician. But if you are above 50 years of age and have any of following pre-disposing conditions then it becomes really necessary to do that.
Hypertension
Kidney Problems
Diabetes
How to Avoid the Side Effects of Keto Diet?
The side effects of keto diets are usually not that life threatening or fatal but care must be taken. Following precautionary measures can help in decreasing chances of you facing any of the side effects.
Staying Hydrated
Drinking water is really important. It can help the process by which your body acclimatizes to the new diet plan. Water also helps reduce kidney problems which arise with long term reliance on keto diet.
Eating Wholesome Food
If you are a senior citizen following the keto diet plan, make sure you introduce a wide variety of keto friendly food products in your diet.
Eating only one kind of meat or only kind of fat will make you prone to various co-morbidities.
Try to take different types of meat in your diet like fish, chicken and mutton.
Moreover, eat good fats which can be obtained from olive oil, soya bean oil and other kinds of vegetable oils. Avoid food products rich in saturated fatty acids as they can increase the risk of development of hypertension and heart problems.
CHAPTER 6: Keto Diet & Intermittent
Fasting
If you did some research before the keto diet then you’re probably aware of intermittent fasting. This is more or less just a fancy of way of saying that there will be a gap between fasting and eating. But the real question is, should you be doing intermittent fasting and keto at the same time? Is it healthy? Well, before we dive into these questions, let’s cover the basics first.
The Difference Between Keto & Intermittent Fasting Before you try to strike a balance between the two, perhaps it’s best that you understand how each lifestyle change works on its own.
As for keto, we’ve already talked about how the diet is about cutting down carbs. The ultimate goal of the keto diet is to reach ketosis, enabling the body to utilize ketones for energy instead of glucose.
On the other hand, intermittent fasting is more about going without food for certain hours during the day. The most popular method
involves fasting for 16 hours and then having an eating window of eight hours. Rest assured, those 16 hours can also cover your bedtime so it’s not like you’re starving yourself.
The most popular kind of fasts includes:
12-Hour Fasting Period: As long as you’re fasting, why not go half and half? Most folks find the 12-12 routine pretty easy. You can either skip the evening snacks or go the day without breakfast which should take care of your fasting and eating window.
16-Hour Fasting Period: You basically fast for 16 hours and then have an eating window of eight hours.
5:2 Method: If a 16-hour fasting window is too long for you, break it down and opt for the 5:2 method. This approach requires a caloric restriction for two days in a week followed by a regular diet for rest of the five days. For women, the caloric intake should not be more than 500 calories on the day of the fast, while for men the limit is 600 calories. Since there are no fasting days for five days a week, it is easier for seniors to follow.
Fasting Alternative Days: Another simple variation is to simply fast every other day. When and how to initiate the fast and for how many hours depends on personal preference.
First off, it’s important to keep in mind that keto and intermittent fasting offer similar benefits, this includes faster metabolism, weight loss, and so on. Keeping this in mind following both diets at the same time can offer additional benefits.
For instance, like keto, fasting too encourages the body to use up fat for energy. Hence when combined with keto can help the body reach the state of ketosis more quickly. Studies have also shown how the
two can result in higher fat loss levels along with increased energy levels. Seniors can combine the two if they’re looking to lose some weight in the process too.
All in all, we do recommend you visit your doctor before you make any drastic dietary changes to your diet. Also, people who are not used to fasting may experience weakness, loss of energy or even fainting. Hence, in the beginning, it’s a good idea to fast for shorter periods of time to allow your body to get accustomed to these new changes.
How Intermittent Fasting Can Help Stimulate Autophagy Remember how we talked about autophagy in the earlier chapters?
The phenomenon basically translates to self-eating at cellular level.
This is basically the body’s way of getting rid of dead cells.
Fasting is among the most effective ways to stimulate this process. It reduces glucose levels which induces a number of beneficial metabolic changes that can help your body. Autophagy helps clear out old, worn out cells and protein junk from the system. At the same, intermittent fasting also activates growth hormones that start replacing old cells. This repair and recycling process is very helpful for the body.
Possible Side Effects of Intermittent Fasting Before you completely take the plunge, it’s important that you’re aware of the possible side effects of intermittent fasting. Here are some common symptoms that you need to be aware of: Hunger: Well, this one is pretty obvious and it’s bound to occur if you’re already on a low-carb diet. We do suggest you consume nutritious food during your eating window to prevent you from feeling hungry during your fast.
Headaches: Rest assured, headaches are common side effects and tend to go after a while. Consuming some extra salt during your eating window may ease some of the chances of unpleasantness.
Constipation: Since your body is consuming fewer calories, constipation may become a problem. Keep in mind that this is normal response to eating less. You don’t have to worry too much uncles you experience excessive bloating or abdominal discomfort. You can consume magnesium supplements or over-the-counter laxatives to feel better.
Refeeding syndrome: This is a serious and almost fatal side effect after a starvation or malnourishment experience.
Fortunately, it only occurs if you fast for 5-10 days.
Other common side effects include heart burn, muscle cramps and dizziness. But these side effects aren’t anything major and tend to go away once you’ve had something to eat.
As you’ve probably noticed, most of these side effects are quite manageable and indicate a serious threat to your health (except for refeeding syndrome but that is very unlikely to happen). However, if you feel excessively dizzy and are having severe symptoms, feel free to break your fast. There’s nothing more important than your health and you should not put excessive strain on your body. For better results, eat nutritious food during your eating window and you should be good to go.
Safe Fasting Tips for Seniors
Fasting is a drastic life change, especially if this is something you’ve never tried before. Here are a couple of tips that will help you safely fast during your keto adventure:
Eating Wholesome Food
Add wholefoods to your diet, during your non-fasting periods obviously. Since the whole point of fasting along with keto is to improve your health, we highly suggest you start making some additional healthy changes to your lifestyle.
Consuming more whole foods in your diet has been linked to a number of health benefits including decreased risk of heart diseases, chronic illnesses and cancer. Some keto friendly whole foods that you can consume include vegetables, eggs, fish and meat (not the processed kind).
Consume Supplements
If you’re serious about fasting and starting keto, you’ll likely need to add supplements to your diet. This makes sense because consuming fewer calories means that it’ll be more difficult for you to consume your daily dose of nutrition. Most people who opt for weight loss are generally deficient in essential nutrients such as vitamin B12, calcium and iron. However, you can also consult your physician for a more thorough analysis of what supplements you should be taking.
Perhaps the safest option is to stock up on multivitamins. You can practically get these from any store.
Replenish Fluids & Stay Hydrated
Not staying hydrated or mild dehydration can easily lead to symptoms such as headaches, dry mouth and fatigue. We recommend your stick to the old good fashioned rule of drinking eight glasses of water and this roughly translates to about two liters.
Since the body receives roughly about 20% to 30% of water or fluids from foods, it only makes sense that you might feel dehydrated during your fasts.
We highly suggest you drink about 2 to 3 liters of water during your fasting period.
Listen to Your Body
And of course, listen to your body. If you’re feeling weak and frail, don’t hesitate to break your fast. In case of any severe side effects, you should also visit your physician.
While these guidelines will take care of most of your doubts and questions, go with your instincts and figure out what works best for you.
Realize That Fasting Isn’t Necessary for All Understand that fasting isn’t necessary for everybody. Here are some people who should particularly be cautious of fasting: Folks who are suffering from a medical condition, especially something severe such heart disease.
Seniors who experience low blood pressure
Seniors who are on prescription medicines should also get in touch with a doctor just to be sure
Folks who are already underweight and have been advised against fasting
Fasting Doesn’t Mean You Can Spend Time Feasting Don’t starve yourself but don’t use fasting as an excuse to enjoy a major feast afterwards.
Consuming an incredibly calorie-rich meal can have you feeling tired and bloated afterwards.
Also if one of your major goals is to lose weight, feasting afterwards may just disrupt your chances of that. The best way to handle the
situation is to eat as you normally would (abiding to keto guidelines) once you have finished your fasting period.
Plan Tedious Activities for Later
You’re likely to be a little low on energy during your fasting period hence schedule work and home chores accordingly. Leave the strenuous workouts for later and go easy on yourself. The world won’t fall apart if you take it slow every once in a while.
Adopting this approach will not only help you get through your fasts without overexerting yourself, but it will also make the experience more pleasant.
Exercising for Seniors
Exercising offers a plethora of benefits to all, regardless of your age!
Healthy movement results in improved flexibility and stronger bones which is quite important for older folks. You see, as you age, your body’s muscle mass starts to decrease. As we enter our forties, adults begin to lose three to five percentage of muscle mass as they enter each new decade.
However, we do realize how the thought of exercising regularly at an older age can seem like a challenge, especially if you’re feeling let down with frequent aches and pains. But in many ways, the benefits of exercising outweigh the potential risks. Let’s dive into why exercising is so importance for seniors.
Benefits and Myths of Exercising For Seniors Benefits
Now, while you may be having thoughts about exercising, here are a couple of benefits that you can’t ignore:
Prevents Diseases
Regular physical activity has been known to reduce the risks of diseases such as diabetes and heart disease. This is mainly because exercise strengthens overall immune functioning which is particularly
beneficial
for
seniors
who
are
often
immunocompromised. So even if you can't hit the gym some form of light exercise can play an integral role in disease management.
Helps Increase Social Ties and Prevents Isolation Aging can be a daunting process but it becomes fun when you're surrounded by a community. Opting for yoga or fitness classes not only makes exercising more fun but it also helps you strengthen social ties with other older adults in your neighborhood. This can help ward off the occasional loneliness that one is likely to feel at old age. Plus this will help you stay committed to your goals and lead a healthier lifestyle.
Improves Cognitive Function
Regular exercise can also improve fine motor skills that boost cognitive function. Several studies have shown how exercising regularly can reduce the risk of dementia.
Unfortunately older folks have a higher risk of falling which can lead to dangerous injuries. This can also drastically reduce your chances of leading an independent life as you grow older. As seniors take
much longer to recover from injuries and falls, it is it important to exercise to improve balance add mobility.
Myths
There are some myths associated with exercising for seniors. Let’s debunk those misconceptions today:
Myth 1: I’m going to grow older, what’s the point of exercising Now, you might be thinking, “why should I exercise when moving around is likely to get difficult as I grow older?” Now here's the thing physical activity improves balance and helps you stay independent much longer. If you start exercising in your fifties you are likely to have a better time moving around in your seventies so start now.
Myth 2: I won’t be great at exercising because I’m old First off, you’re never too old to exercise! So while strength and muscle mass tend to decline with age, that doesn’t mean you can’t partake in any form of physical activity. In fact, it’s time you set healthier goals for yourself and improve your health. After all, isn’t what this keto journey’s all about? The key to exercising is finding activities that are suitable for you.
Living a sedentary lifestyle won’t do you any good and will take a toll on your body.
Myth 3: I’ll be at a greater risk of falling down If you’re not careful, you’d fall down regardless of your age. Regular physical activity builds stamina and strength. In many ways, exercising can help improve balance, reducing the risks of falling.
Myth 4: I’m not athletic, I probably am not fit enough to exercise
Here’s some news for you: our bodies are actually quite adjustable.
So if you’ve suddenly decide to live a healthier lifestyle, nothing should stop you. So even if you’re not athletic, that’s perfectly fine, your body can still adjust to your new routine. Start with gentle activities such as brisk walking and then start building up from there.
Myth 5: I have a disability and can’t exercise People who are specially-abled or are chair-bound may find exercising challenging but that doesn’t mean you can’t be part of the fan. Take up chair yoga or lift light weights. There are tons of simple exercises that can help you improve range of motion and flexibility.
Speak to your doctor and hopefully, should have some great tips for you to follow.
Simple Exercises for Seniors Here is a list of simple exercises that people in their fifties and beyond can enjoy:
Light Weight Training
You can start off with a little weight training to retain bone density and build muscle mass. If you’re more interested in doing home exercises than joining the gym, invest in 2-pound weights and perform arm raises and shoulder presses.
Ideally, we recommend that you join a fitness center or gym where you can meet like-minded folks. You can also get yourself a personal trainer who can recommend customized workouts for you. Either way, remember to take it slow at first as you don’t want to exert yourself too much.
Walking
If lifting weights isn’t for you, good old-fashioned walking should also work for you. Consider taking a nice walk around your neighborhood or go to a park nearby. You’ll be able to make some friends and enjoy the weather while you’re at it too.
In case you’d rather workout at home, strap on a pedometer and get going around the house. You’ll be able to get more out of this workout if you move your arms and lift your knees as you take each step.
Aerobics
Joining an aerobics class can significantly help you keep your muscles strong whilst maintaining mobility. This will not only improve
balance but will reduce the risk of falls, thus drastically improving the overall quality of your life as you grow older.
Many studies have also indicated how aerobic exercises can protect memory and sharpen your mind, and improving cognitive function among older adults. If you’re not comfortable joining a class, you’ll find plenty of videos online. Aerobic exercises have also been known to get the heart pumping, improving cardiovascular help.
Swimming
Do you find regular exercise too boring? Swimming is a fun, impact-free exercise that can get your through the day. It’s almost pain-free and won’t trouble your ageing joints. Swimming offers resistance training and will help you get back up to your feet again.
Here’s how it works: the water offers gentle resistance while giving you a cardiovascular workout too. This also builds muscle capacity and helps you build strength too.
Yoga
What’s no to love about yoga? It’s relaxing, it’s healthy and you can enjoy it with a group. Yoga does an excellent job in improving flexibility in your joints. It allows seniors to remain limber and maintain their sense of balance. If you have trouble moving about or stretching then you can try chair yoga.
Some classic yoga poses that you might want to try out include seated forward bend, downward facing dog and warrior.
Squats
When you’re working on an exercise program, you shouldn’t skip the idea of strength training. Squats happen to be an excellent way to strengthen the muscles of your lower body. Doing squats is relatively
easy and you won’t need any sort of equipment except for maybe a chair to support yourself. However, if you have trouble with balance, we suggest you skip this exercise and opt for something much simpler.
Sit Ups
Sit ups are a great way to strengthen your core muscles, improve back pain problems and balance. Performing simple sit ups should do the job. All you have to do is lie down on your back and keep your knees bent at an angle. Now place your hands behind your head and then gently try to lift your head. You should feel the sensation in your core muscles.
CHAPTER 8: Supplements to Include in Your Diet
As you start aging, your body no longer functions the way it used to.
Ideally, you should be able to get enough essential vitamins and nutrients from your diet but once you age, hormonal changes may lead to decreased functionality. Now’s the time when you may need to start taking supplements in order to stay healthy. Here are a couple of vitamins and minerals you might need to add in your diet:
Vitamin D & Calcium
Many older women become susceptible to bone loss as they age towards menopause. Thus, you may start to experience weaker joints as you hit your fifties. To cope with these deficiencies, you can add calcium and vitamin D supplements to your diet. Speak to your physician when deciding the dosage. The recommended amount is to split 1000mg of calcium for men and 1200mg for women into two doses. For calcium, you can consume more milk and yogurt, although keto advises that you don’t go too crazy on the dairy.
Vitamin D is found in foods such as cod liver oil, fatty fish and egg yolk, but in low quantities. The best choice is to take it directly thanks to the exposure of the body to the sun, but this is not always possible for everyone and all year round. The advice therefore is, when you are unable to expose yourself to the sun, so take vitamin D as a supplement. In general, the recommended daily amount is 2000 IU.
Omega-3 Fatty Acids
Omega-3 fatty acids are an essential part of any diet and are known as ‘good fats’. These fatty acids reduce inflammation, prevent
irregular arteries and keep your blood sugar levels in check. Some studies also indicate how it can also reduce the risks of Alzheimer’s and heart disease.
This is why fish oil intake is so popular. These supplements contain large amounts of fatty acids. Fish oil is also known for improving skin texture by reducing dryness. It can also help lower triglycerides level in the body. Some healthy sources of omega-3 fatty acids include salmon and flaxseed oil.
Probiotics
When you start getting old, you may experience gut-related issues.
Probiotics include healthy bacteria that are good for your body.
These organisms play an integral role in aiding digestion. Even younger folks are recommended to take probiotics to stay healthy.
Some natural food sources of probiotics include yogurt and kimchi.
Vitamin B12
Vitamin B12 deficiency can lead to a number of problems including increased risks of dementia. However, it’s also worth noting that too much of vitamin B12 can also lead to serious consequences. Speak to your doctor about including new supplements in your diet.
Chances are if you’re eating right, you might not need any supplements at all.
Healthy food sources of vitamin B12 include trout and clams.
Staying healthy requires engaging in a number of physical and mental activities to stay active. But eating healthy using supplements when necessary is also an important part of happy living. Most of these supplements can be taken orally but you can also purchase
swallowing pills. Regardless of what you opt for, be sure to check with your doctor.
Precautions to Take Before Starting on Supplements
Dietary supplements are not to be taken lightly. Here are a couple of precautions you should take before adding it to your diet:
Speak to your doctor
We can’t stress about this enough. Even if you’re opting for organic supplements, it’s important that you consult a doctor. Taking supplements with certain medication can sometimes lead to side effects and dangerous chemical reactions. This becomes especially important if you suffer from allergies or are already on some kind of medication for a health ailment. Whenever possible, try to persuade your doctor into recommending a natural supplement.
Understand That Supplements Don’t Substitute Nutrition
It’s important to understand that these supplements are not a replacement for proper nutrition. It’s still essential to eat a healthy diet. Following a healthy keto diet should get you plenty of nutrients if you’re eating the right foods. Supplements are only there to help fill the gap in case you’re not able to get all of your vitamins and minerals right.
We urge you to consume a nutrient rich diet and not one that this full of unhealthy fats.
Research before Joining the Club
One of the most authentic ways to compare supplement brands is to check ratings online. You can also seek help from friends and family to find out what brands they trust in. We urge you to check for certifications that indicate that the product is GMP, Organic, and
Vegan etc. Unfortunately, there are a number of ineffective supplements out there that fail to help the consumer in any way.
Consider Your Options
Nobody knows you better than yourself! If you suffer from allergies or have an experience of digestive issues, thoroughly read through the ingredients. Note that capsules are easier to consume and can be easier to swallow when compared to solid tablets.
Ingredients such as ginger and chamomile also have soothing effects that ease stomach and mouth problems. Only include supplements in your diet that are safe to consume and won’t result in any dangerous side effects. You also want to stick to supplements that you can easily consume every day.
Seek Professional Help
Most online stores or even regular stores have expert nutritionists on board who would be happy to guide you. You can reach out for a professional consultation online where all you have to do is enter a couple of details. Most of these consultations are free and are offered as a promotion. Make sure to ask questions about any ingredients that you’ve been second guessing about.
Know the Manufacturer
We urge you to steer clear from excessively cheap products. These products are often made using low quality ingredients which can potentially lead to a number of side effects and health problems.
When it comes to your health, only opt for reliable brands and manufacturers who have been in the business for several years. You should also opt for manufacturers and companies who prioritize customer satisfaction.
CHAPTER 9: Health Tips for People After Their Fifties
Nobody told you that life was going to be this way! But don’t worry.
There’s still plenty of time to make amendments and take care of your health. Here are a couple of tips that will allow you to lead a healthier life in your fifties:
Start Building on Immunity
Every day, our body is exposed to free radicals and toxins from the environment. The added stress of work and family problems doesn’t make it any easier for us. To combat this, it’s essential that you start consuming healthy veggies that contain plenty of antioxidants and build a healthier immune system.
This helps ward off unwanted illnesses and diseases, allowing you to maintain good health.
Adding more healthy veggies to your keto diet will help you obtain a variety of minerals, vitamins and antioxidants.
Consider Quitting Smoking
It’s never too late to try to quit smoking even if you are in your fifties.
Once a smoker begins to quit, the body quickly starts to heal the previous damages caused by smoking.
Once you start quitting, you’ll notice how you’ll be able to breathe easier, while acquiring a better sense of smell and taste. Over the period of time, eliminating the habit of smoking can greatly reduce the risks of a high blood pressure, strokes and heart attack. Please note how these diseases are much more common among folks who are in the fifties and above when compared to younger folks.
Not to mention, quitting smoking will help you stay more active and enjoy better health with your friends and family.
Stay Social
We’ve already mentioned this before but it’s worth pondering on again and again. Aging can be a daunting process and trying to get through it all on your own isn’t particularly helpful. We urge you to stay in touch with friends and family or become a part of a local community club or network. Some older folks find it comforting to get an emotional support animal.
Being surrounded by people you love will give you a sense of belonging and will improve your mood. It’ll also keep your mind and memory sharp as you engage in different conversations.
Health Screenings You Should Get After Your Fifties Your fifties are considered the prime years of your life. Don't let the joy of these years be robbed away from you because of poor health.
Getting simple tests done can go a long way in identifying any potential health problems that you may have. Here is a list of health screenings should get done:
Check Your Blood Pressure
Your blood pressure is a reliable indicator of your heart health. In simple words, blood pressure is a measure of how fast blood travels through the artery walls. Very high or even very low blood pressure can be a sign of an underlying problem. Once you hit your 40s, you should have your blood pressure checked more often.
EKG
The EKG reveals your heart health and activity. Short for electrocardiogram, the EKG helps identify problems in the heart. The
process works by highlighting any rhythm problems that may be in the heart such as poor heart muscles, improper blood flow or any other form of abnormality. Getting an EKG is also a predictive measure for understanding the chances of a heart attack. Since people starting their fifties are at greater risk of getting a heart attack, you should get yourself checked more often.
Mammogram
Mammograms help rule out the risks of breast cancer. Women who enter their fifties should ideally get a mammogram after every ten years. However, if you have a family history, it is advisable that you get one much earlier to rule out the possibilities of cancer.
Blood Sugar Levels
If you're somebody who used to grab a fast food meal every once in a while before you switched to keto, then you should definitely check your blood sugar levels more carefully. Blood sugar levels indicate whether or not you have diabetes. And you know how the saying goes, prevention is better than cure. It's best to clear these possibilities out of the way sooner than later.
Check for Osteoporosis
Unfortunately, as you grow older you also become susceptible to a number of bone diseases. Osteoporosis is a bone-related condition in which bones begin to lose mass, becoming frail and weak. Owing to this, seniors become more prone to fractures. This can make even the smallest of falls detrimental to your health.
Annual Physical Exam
Your insurance must be providing coverage for your annual physical exam. So, there's no reason you should not take advantage of it.
This checkup helps identify the state of your health. You'll probably be surprised by how much doctors can tell from a single blood test.
Prostrate Screening Exam
Once men hit their fifties, they should be screened for prostate cancer (similar to how women should get a mammogram and pap smear). Getting a screening done becomes especially important if cancer runs in your family.
Eye Exam
As you start to age, you'll notice how your eyesight will start to deteriorate. It's quite likely that vision is not as sharp as it used to be.
Ideally, you should have gotten your first eye exam during your 40s but it isn't too late. Get one as soon as possible to prevent symptoms from escalating.
Be Wary of Any Weird Moles
While skin cancer can become a problem at any age, older adults should pay closer attention to any moles or unusual skin tags in their body. While most cancers can be easily treated, melanoma can be particularly quite dangerous. If you have noticed any recent moles in your body that have changed in color, size or shape, make sure to visit the dermatologist.
Check Your Cholesterol Levels
Now, we’ve talked about this plenty of times but it’s worth mentioning again. High cholesterol levels can be dangerous to your health and can be an indicator for a number of diseases, things become more complicated for conditions that don’t show particular symptoms. Just to be on the safe side, your total cholesterol levels should be below 200 mg per deciliter. Your doctor will take a simple blood test and will give you a couple of guidelines with the results. In case there is
something to be worries about, you should make serious dietary and lifestyle changes in your life.
Breakfast
Almond Flour Keto Pancakes
Prep Time: 10 minutes
Cooking Time: 12 minutes
Servings: 10
Nutritional Values (Estimated Amount Per Serving): 120 Calories
8.6g Total Fat
3.1g Saturated Fat
2g Total Carbohydrates
1g Dietary Fiber
0.8g Sugars
3.9g Protein
Ingredients:
4 oz. softened cream cheese, at room temperature Zest of 1 medium-sized lemon, fresh (approximately 1
teaspoon)
4 large-sized eggs, organic
½ cup almond flour
1 tablespoon butter, for frying and serving
Directions:
1. Combine the almond flour with eggs, cream cheese, and lemon zest using a whisk in a medium-sized mixing bowl until combined well, and completely smooth, for a minute or two.
2. The next step is to heat a large, nonstick skillet over medium heat until hot. Once done; add 1 tablespoon of butter until completely melted; swirl to coat the bottom completely.
3. Pour 3 tablespoons of the prepared batter (for each pancake) and cook for a minute or two, until turn golden. Carefully flip; cook the other side for 2 more minutes. Transfer to a clean, large plate and continue cooking with the remaining batter.
4. Top the cooked pancakes with some butter; serve immediately and enjoy.
Keto Coconut Flour Egg Muffin
Prep Time: 5 minutes
Cooking Time: 10 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 48 Calories
3.9g Total Fat
1.1g Saturated Fat
1.7g Total Carbohydrates
0.3g Dietary Fiber
0.5g Sugars
3.7g Protein
Ingredients:
1 organic egg, large-sized
2 teaspoons coconut flour or as required
A pinch of baking soda
1 tablespoon coconut oil, to coat
Salt, to taste
1. Preheat your oven to 400°F. Lightly coat a large-sized coffee mug or ramekin dish with some coconut oil.
2. Using a fork; mix the entire ingredients together and make sure no lumps remain.
3. Bake for 10 to 12 minutes, until cooked through.
4. Cut in half; serve immediately and enjoy.
Broccoli Cheddar Cheese Muffins
Prep Time: 10 minutes
Cooking Time: 15 minutes
Servings: 6
Nutritional Values (Estimated Amount Per Serving): 33 Calories
4.2g Total Fat
2.2g Saturated Fat
1.8g Total Carbohydrates
0.7g Dietary Fiber
0.3g Sugars
2.2g Protein
Ingredients:
2/3 cup cheddar cheese, grated plus more for topping ¼ teaspoon garlic powder
¾ cup broccoli, steamed and chopped (fresh or frozen and thawed)
¼ teaspoon dried thyme
Directions:
1. Preheat your oven to 400°F. Combine the thyme with garlic powder in a large-sized mixing bowl until combined well and then, stir in the cheddar and broccoli. Evenly divide the mixture into the muffin tins (with 6 cups) filling each cup approximately 2/3 full.
2. Sprinkle with more of cheddar on top, if desired and then, bake until completely set, for 12 to 15 minutes. Serve immediately and enjoy.
Chicken, Bacon, Avocado Caesar Salad
Prep Time: 10 minutes
Cooking Time: 0 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 322 Calories
30g Total Fat
8.6g Saturated Fat
5g Total Carbohydrates
3.4g Dietary Fiber
0.9g Sugars
9.2g Protein
Ingredients:
1 chicken breast, pre-cooked or grilled, sliced into small bite sized slices
1 avocado, ripe, sliced in half, twist and discard the pit, remove the shell and slice into approximately 1" slices.
Creamy Caesar dressing (approximately 3 tablespoons per salad)
1 cup bacon, pre-cooked, crumbled Directions:
1. Combine the chicken breast with avocado slices and crumbled bacon between two large sized bowls.
2. Top with a few spoonfuls of the Creamy Caesar dressing; lightly toss the ingredients.
3. Serve immediately and enjoy.
Coconut Macadamia Bars
Prep Time: 15 minutes
Cooking Time: 0 minutes + refrigeration
Servings: 6
Nutritional Values (Estimated Amount Per Serving): 324 Calories
32g Total Fat
13g Saturated Fat
5g Total Carbohydrates
4g Dietary Fiber
1.8g Sugars
5.6g Protein
Ingredients:
½ cup macadamia nuts
6 tablespoons unsweetened coconut, shredded
½ cup almond butter
20 drops of stevia drops, preferably Sweetleaf ¼ cup coconut oil
Directions:
1. Crush the macadamia nuts using hands or in a food processor.
2. Combine coconut oil with the shredded coconut and almond butter in a large-sized mixing bowl. Add the stevia drops and chopped macadamia nuts.
3. Thoroughly mix and pour the prepared batter into a 9x9” baking dish lined with parchment paper.
4. Refrigerate for overnight; slice into desired pieces. Serve and enjoy.
Macadamia Chocolate Fat Bomb
Prep Time: 15 minutes
Cooking Time: 0 + refrigeration
Servings: 6
Nutritional Values (Estimated Amount Per Serving): 267 Calories
28g Total Fat
15g Saturated Fat
3g Total Carbohydrates
2g Dietary Fiber
0.9g Sugars
3g Protein
Ingredients:
2 oz. cocoa butter
4 oz. macadamias, chopped
2 tablespoons Swerve
¼ cup coconut oil or heavy cream
2 tablespoons cocoa powder, unsweetened
1. Fill a large sauce pan half full with boiling water. Place a small sized saucepan over the large sauce pan with the boiling water and melt the cocoa butter in it.
2. Once melted; add in the cocoa powder and then add the Swerve; mix well until the entire ingredients are completely melted and well blended.
3. Add in the macadamias; give everything a good stir.
4. Now, add the cream or coconut oil; mix well (bringing it to the temperature again). Pour the prepared mixture into paper candy cups or molds; filling them evenly. Let cool for a couple of minutes at room temperature and then place them in a refrigerator. Let chill until harden. Serve and enjoy.
Keto Lemon Breakfast Fat Bombs
Prep Time: 10 minutes
Cooking Time: 0 minutes + 50 minutes refrigeration Servings: 6
Nutritional Values (Estimated Amount Per Serving): 184 Calories
20g Total Fat
14g Saturated Fat
0.2g Total Carbohydrates
0.1g Dietary Fiber
0.1g Sugars
0.1g Protein
Ingredients:
10 to 15 drops of Stevia extract 1 tablespoon lemon extract or lemon zest, organic 1 pack coconut butter or creamed coconut (approximately 3.5
oz.), softened
1 oz. extra virgin coconut oil, softened (approximately 1/8 cup) A pinch of Himalayan pink salt or sea salt
Directions:
1. Zest the lemons and ensure that the coconut oil and coconut butter are at room temperature and softened.
2. Combine the entire ingredients together in a large-sized mixing bowl and ensure the stevia and lemon zest are evenly distributed.
3. Fill each silicone candy mold or mini muffin paper cup with approximately 1 tablespoon of the prepared coconut mixture and place them on a large-sized tray.
4. Place the tray inside the fridge and let chill until solid, for 40 to 50 minutes.
5. Keep refrigerated until ready to serve. Serve and enjoy.
Keto Baked Salmon with Lemon and Butter
Prep Time: 10 minutes
Cooking Time: 30 minutes
Servings: 3
Nutritional Values (Estimated Amount Per Serving): 576 Calories
46g Total Fat
22g Saturated Fat
1.3g Total Carbohydrates
0.4g Dietary Fiber
0.4g Sugars
31g Protein
Ingredients:
1 pound salmon
1 lemon
3 oz. butter
1 tablespoon olive oil
Ground black pepper and sea salt to taste
Directions:
1. Grease a large-sized baking dish with the olive oil and preheat your oven to 400°F.
2. Place the salmon on the baking dish, preferably skin-side down. Generously season with pepper and salt to taste.
3. Thinly slice the lemon and place the slices over the salmon.
Cover the fish with ½ of the butter, preferably in very thin slices.
4. Bake until the salmon flakes easily with a fork and is opaque, for 25 to 30 minutes, on middle rack.
5. Now, over moderate heat in a small sauce pan; heat the remaining butter until it begins to bubble. Immediately remove the pan from heat; set aside and let cool a bit. Gently add in some of the freshly squeezed lemon juice.
6. Serve the cooked fish with some of the prepared lemon butter and enjoy.
Ketogenic Spicy Oyster
Prep Time: 10 minutes
Cooking Time: 5 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 102 Calories
8g Total Fat
2.5g Saturated Fat
2g Total Carbohydrates
0g Dietary Fiber
0.3g Sugars
4g Protein
Ingredients:
12 oysters shucked
1 tablespoon olive oil
7-8 basil leaves, fresh
1 tablespoon garlic chili paste
1/8 teaspoon salt
1. Combine olive oil with garlic chili paste and salt in a medium size mixing bowl; mix well.
2. Add oysters into the prepared sauce; turning them several times until thoroughly coated.
3. Create a bed for the oysters to cook by spreading the basil leaves out on an oven-safe dish.
4. Transfer the oysters and sauce over the bed of basil leaves; spreading them in a single layer on the dish.
5. Turn on the broiler over high-heat.
6. Place the dish on top rack (approximately a few inches away from the broiler) and broil for a few minutes.
7. Once done; immediately remove them from the oven. Serve hot and enjoy.
Garlic Lime Mahi-Mahi
Prep Time: 15 minutes
Cooking Time: 10 minutes + 30 minutes marination Servings: 4
Nutritional Values (Estimated Amount Per Serving): 248 Calories
14g Total Fat
1.7g Saturated Fat
0.7g Total Carbohydrates
0.1g Dietary Fiber
0g Sugars
24g Protein
Ingredients:
4 Mahi-Mahi filets (approximately 1 to 1 ¼ pounds) Zest and juice of 1 large lime, fresh
¼ cup avocado oil
3 cloves garlic, minced
1/8 teaspoon each of ground black pepper and fine grain sea salt
Directions:
1. For Marinade: Thoroughly combine the entire ingredients (except the filets) together in a small-sized mixing bowl. Pour the mixture on top of filets in a large zip-lock bag or large shallow dish. Let marinate for 30 minutes, at room temperature.
2. Pour the marinade into a large sauté pan (preferably with a cover) and heat it over medium heat. Once hot; carefully add the filets into the hot pan; cover and cook the filets for a couple of minutes, until cooked through.
3. Immediately remove the sauté pan from heat; set aside and let rest for 5 minutes, covered. Serve warm and enjoy.
Fish and Leek Sauté
Prep Time: 15 minutes
Cooking Time: 10 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 175 Calories
7.6g Total Fat
1.5g Saturated Fat
5.2g Total Carbohydrates
0.8g Dietary Fiber
21g Protein
Ingredients:
1 leek, chopped
2 trout fillets, diced (approximately 8 oz.)
1 tablespoon tamari soy sauce
1 teaspoon ginger, grated
1 tablespoon avocado oil
Salt to taste
Directions:
1. Over moderate heat in a large skillet; heat the avocado oil until hot. Once done; add and sauté the chopped leek for a few minutes, until turn soften.
2. Immediately add the diced trout with grated ginger, tamari sauce and salt to taste.
3. Continue to sauté the trout until it’s not translucent anymore and cooked through.
4. Serve immediately and enjoy.
Smoked Salmon Salad
Prep Time: 5 minutes
Cooking Time: 0 minutes
Servings: 1
Nutritional Values (Estimated Amount Per Serving): 149 Calories
5.2g Total Fat
1.4g Saturated Fat
1.7g Dietary Fiber
3.4g Sugars
11g Protein
Ingredients:
2 oz. smoked salmon
1 lemon slice
4 olives
1 teaspoon pink peppercorns, crushed lightly
A handful of arugula salad leaves, fresh
Directions:
1. Place the olives and salad leaves into a large plate or shallow bowl.
2. Arrange the smoked salmon over the salad.
3. Sprinkle the top of smoked salmon with lightly crushed pink peppercorns.
4. Garnish your salad with a lemon slice; serve immediately and enjoy.
Keto Baked Salmon with Pesto
Prep Time: 10 minutes
Cooking Time: 30 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 274 Calories
21g Total Fat
3.9g Saturated Fat
0.6g Dietary Fiber
1.7g Sugars
26g Protein
Ingredients:
1 oz. green pesto
½ pound salmon
Pepper and salt to taste
For Green sauce:
¼ cup Greek yogurt
1 oz. green pesto
¼ teaspoon garlic
Pepper and salt to taste
Directions:
1. Preheat your oven to 400°F.
2. Arrange the salmon in a well-greased baking dish, preferably skin-side down. Spread the pesto over the salmon and then, sprinkle with pepper and salt to taste.
3. Bake in the preheated oven until the salmon flakes easily with a fork, for 25 to 30 minutes.
4. In the meantime, stir the entire sauce ingredients together in a large bowl. Serve the cooked fish with some of the prepared sauce and enjoy.
Roasted Salmon with Parmesan Dill Crust
Prep Time: 10 minutes
Cooking Time: 10 minutes
Nutritional Values (Estimated Amount Per Serving): 352 Calories
22g Total Fat
6.6g Saturated Fat
5.7g Total Carbohydrates
1.5g Dietary Fiber
0.5g Sugars
33g Protein
Ingredients:
½ pound salmon; cut into pieces
1 tablespoon dill weed
¼ cup cottage cheese
1 tablespoon olive oil
¼ cup parmesan cheese, grated
Directions:
1. Preheat your oven to 450°F.
2. Combine cottage cheese with parmesan cheese, olive oil and dill in a large-sized mixing bowl; mix well.
3. Line a large-sized baking sheet with aluminum foil and then, arrange the salmon pieces on it.
4. Smear ½ of the cottage cheese mix over the salmon.
5. Roast in the preheated oven until the fish flakes easily and crust is brown, for 10 minutes.
6. Serve the cooked fish with the remaining prepared sauce and enjoy.
Keto Fried Salmon with Broccoli and Cheese
Cooking Time: 25 minutes
Servings: 3
Nutritional Values (Estimated Amount Per Serving): 392 Calories
25g Total Fat
11.8g Saturated Fat
5.8g Total Carbohydrates
3.4g Dietary Fiber
1.4g Sugars
31g Protein
Ingredients:
¾ pound salmon; cut into pieces
3 tablespoons butter
½ pound broccoli; cut into small florets
2 oz. cheddar cheese, grated
Pepper and salt to taste
1 lime
Directions:
1. Preheat your oven using the broiler settings, to 400°F.
2. Let the broccoli florets to simmer for a couple of minutes, preferably in lightly salted water. Ensure that the broccoli maintains its delicate color and chewy texture; drain well.
3. Now arrange the broccoli in a baking dish, preferably well-greased. Add butter and pepper to taste.
4. Sprinkle with cheese and bake in the preheated oven until the cheese turns golden in color, for 15 to 20 minutes.
5. Now, over moderate heat in a large saucepan; heat the butter until completely melted and fry the salmon pieces for a couple of minutes per side. Serve the pan-fried salmon with baked broccoli and enjoy.
Keto Rib Eye Steak
Prep Time: 5 minutes
Cooking Time: 20 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 257 Calories
19g Total Fat
5g Saturated Fat
0.3g Total Carbohydrates
0.2g Dietary Fiber
0g Sugars
24g Protein
Ingredients:
½ pound grass-fed rib eye steak, preferably 1” thick 1 teaspoon Adobo Seasoning
1 tablespoon extra-virgin olive oil
Pepper and sea salt to taste
Directions:
1. Add steak in a large-sized mixing bowl and drizzle both sides with a small amount of olive oil. Dust the seasonings on both sides; rubbing the seasonings into the meat.
2. Let sit for a couple of minutes and heat up your grill in advance.
Once hot; place the steaks over the grill, and cook until both sides are cooked through, for 15 to 20 minutes, flipping occasionally.
Prep Time: 5 minutes
Cooking Time: 0 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 214 Calories
17g Total Fat
2.9g Saturated Fat
6g Total Carbohydrates
3.1g Dietary Fiber
4.7g Sugars
33g Protein
Ingredients:
4 cups zucchini noodles
½ cup bacon, cooked and crumbled
1 cup fresh spinach, chopped
1/3 cup bleu cheese, crumbled
Fresh cracked pepper, to taste
Directions:
1. Toss the entire ingredients together in a large-sized mixing bowl. Serve immediately, and enjoy.
Garlic Baked Butter Chicken
Prep Time: 10 minutes
Cooking Time: 40 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 375 Calories
27g Total Fat
16g Saturated Fat
2.3g Total Carbohydrates
0.5g Dietary Fiber
0.1g Sugars
30g Protein
Ingredients:
1 tablespoon rosemary leaves, fresh
3 chicken breasts, boneless, skinless (approximately 12 oz.); washed and cleaned
1 stick butter (½ cup)
½ cup Italian cheese, low fat and shredded
6 garlic cloves, minced
Fresh ground pepper and salt to taste
Directions:
1. Grease a large-sized baking dish lightly with a pat of butter, and preheat your oven to 375°F.
2. Season the chicken breasts with pepper and salt to taste; arrange them in the prepared baking dish, preferably in a single layer; set aside.
3. Now, over medium heat in a large skillet; heat the butter until melted, and then cook the garlic until lightly browned, for 4 to 5
minutes, stirring every now and then. Keep an eye on the garlic; don’t burn it.
4. Add the rosemary; give everything a good stir; remove the skillet from heat.
5. Transfer the already prepared garlic butter over the meat.
6. Bake in the preheated oven for 30 minutes.
7. Sprinkle cheese on top and cook until the cheese is completely melted, for couple of more minutes.
8. Remove from oven and let stand for couple of minutes.
Transfer the cooked meat to large serving plates. Serve and enjoy.
Lemon Rosemary Chicken Thighs
Prep Time: 10 minutes
Cooking Time: 45 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 159 Calories
8.8g Total Fat
4.3g Saturated Fat
6.9g Total Carbohydrates
3g Dietary Fiber
3.2g Sugars
13.9g Protein
Ingredients:
4 chicken thighs
2 garlic cloves, roughly chopped
4 sprigs of Rosemary, fresh
1 lemon, medium
2 tablespoons butter
Pepper, and salt to taste
1. Preheat your oven to 400F° in advance and heat up a cast iron skillet over high heat as well.
2. Season both sides of the meat with pepper, and salt. When the skillet is hot; carefully place the coated thighs, preferably skin side down into the hot skillet and sear them for 4 to 5 minutes, until nicely brown.
3. Carefully flip and flavor the thighs with the lemon juice (only use ½ of the lemon). Quarter the leftover lemon halves and throw the pieces into the pan with the chicken.
4. Add the chopped garlic cloves together with some rosemary into the skillet.
5. Place the skillet inside the oven and bake for 30 minutes.
6. Remove the skillet from oven. To add flavor, moisture, and more of crispiness; add a portion of butter over the chicken thighs. Bake for 10 more minutes.
7. Serve hot and enjoy.
Coffee Butter Rubbed Tri-Tip Steak
Prep Time: 20 minutes
Cooking Time: 15 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 371 Calories
35g Total Fat
8.5g Saturated Fat
0.5g Total Carbohydrates
0.5g Dietary Fiber
22g Protein
Ingredients:
2 Tri-tip steaks, preferably ½ pound
1 package of coffee blocks
½ tablespoon garlic powder
1 teaspoon black pepper, course ground
2 tablespoons olive oil
½ tablespoon sea salt
Directions:
1. Pound the meat using a mallet until tenderize; let the meat to sit for 20 minutes at room temperature.
2. Combine everything together (except the steaks) in a large sized mixing bowl.
3. Rub the sides, top and bottom of the meat steaks entirely with the mixture.
4. Over medium-high heat in a large skillet; heat the olive oil until hot.
5. Carefully add the coated steaks into the hot oil and cook for 5
minutes.
6. Flip and cook the other side until cooked through, for 5 more minutes.
7. Remove the meat from pan and let sit for a minute in its own juices.
8. Cut into slices against the grain. Serve warm and enjoy.
Keto Ground Beef and Green Beans
Prep Time: 5 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 513 Calories
44g Total Fat
23.5g Saturated Fat
8.5g Total Carbohydrates
3.6g Dietary Fiber
4g Sugars
30g Protein
Ingredients:
1 ½ oz. butter
8 oz. green beans, fresh, rinsed and trimmed
10 oz. ground beef
1/4 cup crème fraîche or home-made mayonnaise, optional Pepper and salt to taste
Directions:
1. Over moderate heat in a large, frying pan; heat a generous dollop of butter until completely melted.
2. Increase the heat to high and immediately brown the ground beef until almost done, for 5 minutes. Sprinkle with pepper and salt to taste.
3. Decrease the heat to medium; add more of butter and continue to fry the beans in the same pan with the meat for 5 more minutes, stirring frequently.
4. Season the beans with pepper and salt as well. Serve with the leftover butter and add in the optional crème fraiche or mayonnaise, if desired.
Prep Time: 10 minutes
Cooking Time: 10 minutes
Servings: 3
Nutritional Values (Estimated Amount Per Serving): 595 Calories
44g Total Fat
20.5g Saturated Fat
2.8g Total Carbohydrates
0.1g Dietary Fiber
0.2g Sugars
49g Proteins
Ingredients:
1 cup mozzarella or cheddar cheese; cut into 1x1 cm cubes 1 pound minced ground beef
1 teaspoon olive oil
3 tablespoons parmesan cheese
1 teaspoon garlic powder
½ teaspoon each of pepper, and salt
Directions:
1. Thoroughly combine the ground beef with the entire dry ingredients; mix well.
2. Wrap the cheese cubes into the mince; forming 9 meatballs from the prepared mixture.
3. Pan-fry the formed meatballs until cooked through, covered (uncover and stirring frequently).
Prep Time: 5 minutes
Cooking Time: 12 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 304 Calories
16g Total Fat
4.3g Saturated Fat
6.5g Total Carbohydrates
2.1g Dietary Fiber
2.9g Sugars
31g Protein
Ingredients:
1 tablespoon olive oil
1 pound radishes, trimmed and quartered
1 pound cooked turkey, chopped
1 onion, small, chopped
½ cup beef broth
Pepper and salt to taste
Directions:
1. Over medium high heat settings in a large saucepan; heat a tablespoon of olive oil.
2. Once hot; add and sauté the onion for a couple of minutes and then add the radishes; continue to sauté for 5 more minutes.
3. Add in the beef broth; give everything a good stir until evenly mixed. Cover the pan loosely and cook until the liquid is
reduced and the radishes are fork-tender, for 5 minutes.
4. Add in the cooked turkey; season with pepper and salt to taste; giving everything a good stir. Serve immediately and enjoy.
Cheese Balls
Prep Time: 10 minutes
Cooking Time: 10 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 162 Calories
13g Total Fat
5g Saturated Fat
4.2g Total Carbohydrates
1.6g Dietary Fiber
1.2g Sugars
8.5g Protein
Ingredients:
½ cup pistachios, de-shelled
4 oz. goat cheese
4 sun-dried tomatoes
Salt to taste
Directions:
1. Lightly crush the pistachios using a mortar and pestle (don't grind).
2. Sprinkle the crushed pistachios with salt to taste.
3. Chop dried tomatoes and cut goat cheese into 4 slices.
4. Form goat cheese into balls with dried tomatoes.
5. Cover the sun-dried tomato goat cheese balls by rolling them around the pistachio mixture.
6. Once covered, roll the balls again into the leftover dust of pistachio.
7. Serve immediately and enjoy.
Spicy Chicken Thighs
Prep Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 246 Calories
13g Total Fat
3.8g Saturated Fat
2.3g Total Carbohydrates
0.8g Dietary Fiber
0.4g Sugars
19g Protein
Ingredients:
1 pound chicken thighs, boneless
A small handful of fresh cilantro, for garnish ½ tablespoon chili powder
Lime wedges, fresh for serving
½ tablespoon extra-virgin olive oil, organic
Fresh ground pepper and sea salt to taste
Directions:
1. Preheat your oven to 375°F.
2. Place the chicken thighs on a sheet pan, and drizzle with the olive oil; turn several times until evenly coated with the oil. Now,
rub the chicken pieces with chili powder, pepper, and salt.
3. Roast the chicken thighs for 12 to 15 minutes, until cooked through.
4. Sprinkle with fresh cilantro; serve immediately with some lime wedges and enjoy.
Corned Beef and Cauliflower Hash
Prep Time: 5 minutes
Cooking Time: 15 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 275 Calories
19g Total Fat
5.9g Saturated Fat
4.4g Total Carbohydrates
1.4g Dietary Fiber
1.8g Sugars
18g Protein
Ingredients:
2 cups chopped raw cauliflower
½ cup onion, chopped
2 cups chopped corned beef
1 tablespoon extra-virgin olive oil
Pepper and salt to taste
Directions:
1. Over moderate heat in a medium-sized sauté pan; heat the olive oil until hot. Carefully, add the corned beef and cook until
the fat renders out, for a couple of minutes.
2. Add the raw cauliflower and continue to cook until caramelized, for 6 to 8 minutes, stirring every now and then. Add and cook the onions until slightly browned and softened, for more 5
minutes.
3. Season with pepper and salt to taste. Serve immediately and enjoy.
Low Carb Gnocchi
Prep Time: 20 minutes
Cooking Time: 15 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 440 Calories
32g Total Fat
19g Saturated Fat
3.9g Total Carbohydrates
0.1g Dietary Fiber
2.2g Sugars
29g Protein
Ingredients:
3 egg yolks, large
½ teaspoon garlic powder
2 cups mozzarella, low moisture, shredded, park skim 1 teaspoon salt
Directions:
1. Sprinkle mozzarella with the seasonings and then melt it in a toaster oven for 10 minutes, stirring every now and then.
Separate the egg yolks from whites and beat them until combined well.
2. Combine the melted mozzarella with half of the egg yolks mixture using two silicone spatulas.
3. Once everything is combined well, separate it into ¼; rolling each fourth into a thin and long strip on a parchment paper piece.
4. Cut approximately 1” pieces in every strip until you have plenty of cheese gnocchi. To make them look like more traditional gnocchi; gently press a fork onto them.
5. Fill a pot with water and bring it to a boil, over moderate heat; carefully drop the pieces of gnocchi into the boiling water. Boil them until starts floating and then drain.
6. The next step is to fry the gnocchi on an oiled pan on both sides. Enjoy.
Avocado Fries
Prep Time: 10 minutes
Cooking Time: 8 minutes
Servings: 3
Nutritional Values (Estimated Amount Per Serving): 670 Calories
59g Total Fat
6.9g Saturated Fat
8g Total Carbohydrates
12g Dietary Fiber
3.8g Sugars
Ingredients:
For Fries:
1 ½ cups almond meal
1 large egg
3 ripe avocados
1 ½ cups sunflower oil
Cayenne pepper and salt to taste
For Spicy Mayo, Optional:
1 teaspoon Sriracha
2 tablespoons homemade mayonnaise
Directions:
1. Break and beat the egg in a large sized mixing bowl. Combine the almond meal with a small amount of cayenne pepper and salt in a separate bowl.
2. Over moderate heat in a deep pan; heat plenty oil until bubbles arise. Coat each of the avocado slices into the beaten egg and then roll the coated slice into the prepared almond meal; ensure that the slices are evenly coated with the mixture.
3. To avoid splashing; carefully lower every slice of avocado into the hot pan.
4. Fry each piece until turn light brown, for 30 to 50 seconds. To soak up the excess oil; line a large plate with paper towels and quickly transfer the fried slices to the large plate. Serve hot with the optional sauce and enjoy.
5. For the Optional Spicy Mayo: Combine some mayo with the Sriracha sauce in a medium-sized bowl; mix well.
Chocolate Glazed Meringues
Prep Time: 30 minutes
Cooking Time: 55 minutes
Servings: 5
Nutritional Values (Estimated Amount Per Serving): 139 Calories
7.8g Total Fat
3.5g Saturated Fat
9.5g Total Carbohydrates
2.4g Dietary Fiber
3.1g Sugars
7.1g Protein
Ingredients:
4 eggs, large, separated
2 tablespoons unsweetened coconut, shredded
1/8 teaspoon liquid stevia
1.5 oz. dark chocolate, 90% cocoa
1 teaspoon vanilla extract
A pinch of salt
Directions:
1. Preheat your oven to 225°F.
2. Using an electric mixer; beat the egg whites in a large bowl until soft peaks form, for a minute or two.
3. Add the sweetener and a pinch of salt; continue to beat until stiff and shiny white peaks form.
4. Add the vanilla extract and shredded unsweetened coconut.
Fold this in gently.
5. Gently add the meringue batter into a piping bag fitted with a tip.
6. Line a large-sized baking sheet with parchment paper and pipe the meringues into 3” rounds.
7. Bake in the preheated oven for 50 to 55 minutes. Once done; turn off the oven; leaving the door ajar. Let the meringues to cool gently and sit in the oven for 15 to 20 minutes.
8. Now, in a double boiler; melt the dark chocolate and set aside for 10 minutes, until slightly cool. Then pour it over the cooled meringues. For a crunchy top; you can simply dip each meringue lightly into the melted chocolate. Enjoy.
Chocolate and Peanut Butter Avocado Pudding Prep Time: 5 minutes
Cooking Time: 0 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 286 Calories
17g Total Fat
2.7g Saturated Fat
3g Total Carbohydrates
8.1g Dietary Fiber
7g Sugar
6.1g Protein
Ingredients:
¼ cup cocoa powder or cacao
2 tablespoons maple syrup, low-carb, sugar-free 1 teaspoon vanilla extract
A few cacao nibs for sprinkling, optional
1 tablespoon creamy peanut butter
Directions:
1. In a small-sized mixing bowl; mash the avocado pulp with a potato masher or fork. Add the leftover ingredients; whisk until completely smooth. Just before serving; sprinkle with the optional cacao nibs and enjoy.
Flan
Prep Time: 10 minutes
Cooking Time: 40 minutes
Servings: 6
Nutritional Values (Estimated Amount Per Serving): 206 Calories
18g Total Fat
10g Saturated Fat
3.8g Total Carbohydrates
0g Dietary Fiber
3.7g Sugars
6.4g Protein
Ingredients:
5 eggs, large
1 cup full of almond extract
5 packets sugar substitute or to taste
A dash of cinnamon or nutmeg
Directions:
1. Preheat your oven to 350°F.
2. Whip the entire ingredients (except the cinnamon or nutmeg) with a cup of water in blender for a few minutes.
3. Pour the mixture into six ramekin dishes or large-sized baking dish and sprinkle with cinnamon or nutmeg.
4. Set in larger pan half-filled with water in oven.
5. Bake in the preheated oven for 40 minutes, until set.
Cinnamon Orange Soufflé
Prep Time: 30 minutes
Cooking Time: 50 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 230 Calories
21g Total Fat
11g Saturated Fat
8.1g Total Carbohydrates
5.6g Dietary Fiber
1.3g Sugar
3.9g Protein
Ingredients:
6 cinnamon orange scones leftover
1 cup coconut milk
2 tablespoons butter
2 large eggs, separated
Directions:
1. Preheat your oven to 400°F. Using your hands; break up the scones into pieces. Microwave the coconut milk until warm and then pour the milk over the scones.
2. Separate the eggs and beat the egg whites for a minute or two, until stiff peaks form. Beat the egg yolks together with allspice and butter.
3. Add the egg yolk mixture to the milk and scones; give everything a good stir until well combined.
4. Carefully fold the egg whites into mixture and then evenly distribute the batter among the ramekins.
5. Bake for 45 to 50 minutes; let them cool and them remove them from ramekins.
Keto Vanilla Ice Cream
Prep Time: 25 minutes
Cooking Time: 12 hours for refrigeration
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 401 Calories
43g Total Fat
32g Saturated Fat
5.2g Total Carbohydrates
0g Dietary Fiber
2.4g Sugars
3.7g Protein
Ingredients:
2 cans coconut milk (15-oz. each)
1 teaspoon pure vanilla extract
¼ cup swerve confectioner's sweetener
2 cups heavy cream
A pinch of kosher salt
Directions:
1. Place the cans with coconut milk in a fridge and let chill for overnight. The next morning; spoon the coconut cream into a large bowl, leaving the liquid inside the can and beat until creamy using a hand mixer; set aside until ready to use.
2. Now, beat the heavy cream using a hand mixer until soft peaks form in a large bowl. Beat in the vanilla and sweetener.
3. Fold the whipped coconut into whipped cream and then transfer the prepared mixture into a loaf pan.
4. Let chill for several hours, until solid.
Berry Blast Smoothie
Prep Time: 5 minutes
Cooking Time: 0 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 164 Calories
12g Total Fat
1.6g Saturated Fat
12g Total Carbohydrates
5.4g Dietary Fiber
4.3g Sugar
5.3g Protein
Ingredients:
2 cups fresh spinach
½ cup frozen mixed berries (such as blueberries, raspberries, and strawberries)
2 tablespoons hemp seeds
Half of an avocado, ripe
1 cup water
Directions:
1. Add the entire ingredients in a blender and blend on high power until completely smooth and creamy.
Chocolate Peanut Butter Smoothie
Prep Time: 5 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 268 Calories
21g Total Fat
9.8g Saturated Fat
6g Total Carbohydrates
1.4g Dietary Fiber
1.9g Sugars
9.1g Protein
Ingredients:
1 tablespoon unsweetened cocoa powder
2 tablespoons creamy peanut butter
1 cup unsweetened almond milk or any plant-based milk, low-carb
¼ cup heavy cream
1 cup crushed ice
Directions:
1. Add the entire ingredients in a blender and blend on high power until completely smooth and creamy.
Low-Carb Strawberry Smoothie
Prep Time: 5 minutes
Cooking Time: 0 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving):
7.1g Total Fat
5.8g Saturated Fat
6g Total Carbohydrates
3.5g Dietary Fiber
3.5g Sugars
1.1g Protein
Ingredients:
¾ cup almond milk, unsweetened
4 oz. strawberries, frozen
¼ cup coconut cream or heavy whipping cream
2 teaspoons erythritol blend or granulated stevia ½ teaspoon vanilla extract
½ cup ice, optional
Directions:
1. Add the entire ingredients together (with the optional ice) in a blender and blend until completely smooth and creamy, on high power.
Blueberry Smoothie
Prep Time: 5 minutes
Cooking Time: 0 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 260 Calories
26g Total Fat
23g Saturated Fat
0.4g Dietary Fiber
2.1g Sugars
5.6g Protein
Ingredients:
1 cup coconut milk
1 teaspoon vanilla extract
¼ cup fresh blueberries
1 teaspoon coconut oil or MCT oil
1 scoop protein powder, optional
Directions:
1. Add all of the ingredients together in a blender and blend on high power until completely smooth and creamy.
Cinnamon Raspberry Breakfast Smoothie
Prep Time: 5 minutes
Cooking Time: 0 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 136 Calories
10.3g Total Fat
0.9g Saturated Fat
8.3g Total Carbohydrates
4.1g Dietary Fiber
3.2g Sugars
4.7g Protein
Ingredients:
1 cup unsweetened almond milk
2 tablespoons almond butter
1 cup spinach or kale
1/8 teaspoon cinnamon, to taste
Directions:
1. Add the entire ingredients together in a blender and blend until completely smooth and creamy, on high power.
Zucchini Cauliflower Fritters
Prep Time: 5 minutes
Cooking Time: 15 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 112 Calories
8g Total Fat
5.8g Saturated Fat
5.6g Total Carbohydrates
2.2 Dietary Fiber
2g Sugars
2.1 g Protein
Ingredients:
¼ head of cauliflower, chopped (roughly 1 ½ cups) 1 tablespoon coconut oil
1/8 cup coconut flour
1 medium zucchini; grated
Black pepper and sea salt to taste
Directions:
1. Steam the cauliflower until just fork tender, for 3 to 5 minutes.
Add cauliflower to your food processor and process on high power until broken down into very small chunks (ensure it’s not mashed).
1. Squeeze the moisture as much as possible from the grated veggies using a nut milk bag or dishtowel.
2. Transfer to a large bowl along with the grated zucchini and add flour coconut flour followed by pepper, salt and any seasonings you desire; combine well. Make 4 small-sized patties from the mixture.
3. Now, over moderate heat in a large pan; heat 1 tablespoon of coconut oil. Work in batches and cook the fritters for 2 to 3
minutes per side. The cooked fritters can be served with some dipping sauce of your choice on side.
Eggless Salad
Prep Time: 5 minutes
Cooking Time: 5 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 117 Calories
7.8g Total Fat
1.3g Saturated Fat
2.8g Total Carbohydrates
1.5g Dietary Fiber
1.4g Sugars
16g Protein
Ingredients:
1 stalk celery, chopped
Vegan mayonnaise, as required
1 pound extra firm tofu
2 tablespoons onions, minced
Pepper and salt to taste
1. Mash the tofu into a chunky texture, just like an egg salad.
2. Add mayonnaise until you get your desired consistency.
3. Add in the leftover ingredients; stir well.
4. Serve on keto pitas or keto bread, with vegetables and enjoy.
Mouth-Watering Guacamole
Prep Time: 5 minutes
Cooking Time: 0 minutes
Servings: 6
Nutritional Values (Estimated Amount Per Serving): 165 Calories
15g Total Fat
2.1g Saturated Fat
9.5g Total Carbohydrates
6.9g Dietary Fiber
1.1g Sugars
2.1g Protein
Ingredients:
3 avocados, pitted
¼ cup cilantro, freshly chopped, plus more for garnish Juice of 2 limes
½ teaspoon kosher salt
1 small jalapeño, minced
½ small white onion, finely chopped
Directions:
1. Combine avocados with cilantro, lime juice, jalapeño, onion and salt in a large-sized mixing bowl; mix well.
2. Give the ingredients a good stir and then, slowly turn the bowl; running a fork through the avocados. Once you get your desired level of consistency, immediately season it with more of salt, if required. Just before serving; feel free to garnish your recipe with more of fresh cilantro.
Roasted Green Beans
Prep Time: 5 minutes
Cooking Time: 30 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 155 Calories
12g Total Fat
2.7g Saturated Fat
8.7g Total Carbohydrates
3.7g Dietary Fiber
3.5g Sugars
6.4g Protein
Ingredients:
3 cups green beans, raw, trimmed
1 tablespoon Italian seasoning
2 tablespoons olive oil
Ground black pepper and kosher salt to taste
4 tablespoons pumpkin seeds
Directions:
1. Combine green beans with olive oil and seasonings in a large bowl; toss to coat. Spread them out on a roasting pan or cookie sheet, preferably large-sized.
2. Roast in the oven for 20 minutes at 400°F.
3. Remove; give everything a good stir.
4. Place the cookie sheet again into the oven and roast for 10
more minutes. Remove; sprinkle pumpkin seeds, serve warm and enjoy.
Fried Tofu
Prep Time: 10 minutes
Cooking Time: 6 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 139 Calories
8.6g Total Fat
1.4g Saturated Fat
5.1g Total Carbohydrates
3.1g Dietary Fiber
0.9g Sugars
12g Protein
Ingredients:
1 teaspoon seasoning
3 tablespoons tamari or soya sauce
1 package extra firm tofu (350 g)
¼ cup nutritional yeast
1 tablespoon olive oil
1. Lightly coat a large, non-stick pan with some oil.
2. Put soy sauce (tamari) in a medium sized mixing bowl.
3. Mix the spices together with the yeast in a separate bowl.
4. Slice the tofu into slices, approximately ¼”.
5. Dip the tofu pieces in the tamari and then into the yeast mixture.
6. Fry until golden, for 2 to 3 minutes; flip and let the other side to become brown as well, for 2 to 3 more minutes.
7. If required, add a bit of oil.
Curry Roasted Cauliflower
Prep Time: 5 minutes
Cooking Time: 15 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 188 Calories
16.7g Total Fat
1.8g Saturated Fat
8.1g Total Carbohydrates
6g Dietary Fiber
4.8g Sugars
6.3g Protein
Ingredients:
1/2 pound cauliflower, approximately a large head; remove the outer leaves, cut into half and then cut out and discard the core; cutting it further into bite-sized pieces
2 tablespoons nuts; any of your favorites 1 ½ teaspoon curry powder
1 tablespoon plus 1 teaspoon extra-virgin olive oil 2 teaspoons lemon juice, fresh
1 teaspoon kosher salt
Directions:
1. Preheat your oven to 425°F.
2. Toss the cauliflower pieces with olive oil in a large bowl until evenly coated. Sprinkle with curry powder and salt; give everything a good toss until nicely coated. Spread them out on a large-sized rimmed baking sheet, preferably in an even layer and transfer them to the preheated oven.
3. Roast for 8 to 10 minutes, until the bottom is starting to turn brown. Turn them over and continue to roast for 5 to 7 more minutes, until fork-tender. Place them to the bowl again; toss with the freshly squeezed lemon juice and your favorite nuts.
Serve immediately and enjoy.
Roasted Brussels Sprouts with Pecans and
Almond Butter
Prep Time: 5 minutes
Cooking Time: 35 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 175 Calories
23.5g Total Fat
3.1g Saturated Fat
11g Total Carbohydrates
2.9g Sugars
7.6g Protein
Ingredients:
1 pound Brussels sprouts, fresh; ends trimmed
¼ cup almond butter
2 tablespoons olive oil
½ cup pecans, chopped or to taste
Fresh ground black pepper and salt to taste
Directions:
1. Using a pastry brush; lightly coat a large-sized roasting pan with 1 tablespoon olive oil and preheat your oven to 350°F in advance.
2. Cut each Brussels sprout lengthwise into halves or fourths.
3. Chop the pecans using a sharp knife and measure the desired amount out.
4. Put the chopped pecans and Brussels sprouts into a large-sized plastic bowl and toss with 1 tablespoon olive oil; generously season with fresh ground black pepper and salt to taste.
5. Arrange the pecans and Brussels sprouts in a single layer on roasting pan. Roast in the preheated oven until the sprouts begin to brown on the edges and are fork-tender, for 30 to 35
minutes, stirring several times during the cooking process.
6. Just before serving, toss the cooked pecans and Brussels sprouts with almond butter. Serve hot and enjoy.
Greek Salad
Prep Time: 5 minutes
Cooking Time: 0 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 215 Calories
19g Total Fat
4.1g Saturated Fat
7.5g Total Carbohydrates
2.6g Dietary Fiber
3.1 Sugars
8.6g Protein
Ingredients:
2 tablespoons fresh dill
2 oz. tomatoes, halved
2 tablespoons extra virgin olive oil
2 oz. feta cheese, cubed
2 cucumbers, peeled and chopped
Directions:
1. Combine the entire ingredients together (except the olive oil) in a medium-sized bowl; mix well. Drizzle olive oil on top. Lightly toss to combine. Serve immediately and enjoy.
Broccoli Beef Salad
Prep Time: 10 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 314 Calories
15g Total Fat
9.4g Saturated Fat
6.1g Total Carbohydrates
2.2g Dietary Fiber
2.8g Sugars
18g Protein
Ingredients:
2 tablespoons coconut aminos or tamari sauce or to taste 1 teaspoon ginger powder or freshly grated ginger 3 garlic powder or crushed garlic cloves
½ pound beef, precooked and sliced into thin pieces 8 oz. broccoli florets
2 tablespoons coconut oil
Directions:
1. Over medium heat in a large saucepan or skillet; heat 2
tablespoons of coconut oil until hot. Carefully add the broccoli florets and cook until softens to your likings and then add in the pre-cooked beef.
2. Sauté for a minute or two and then add in the ginger, garlic and tamari sauce or coconut aminos. Serve immediately and enjoy.
Brussels Sprout Salad
Prep Time: 5 minutes
Servings: 3
Nutritional Values (Estimated Amount Per Serving): 114 Calories
8.1g Total Fat
1.9g Saturated Fat
7g Total Carbohydrates
2.7g Dietary Fiber
1.6g Sugars
5g Protein
Ingredients:
2 tablespoon parmesan, freshly grated
12 Brussels sprouts; washed and cut in half through the root ½ teaspoon apple cider vinegar
1 tablespoon grape seed/olive oil
Pepper and salt to taste
Directions:
1. Cut the Brussels sprouts into thin slices and once you get to the root; toss it out.
2. Toss into a bowl to mix and break up using your hands.
3. Add in the oil, apple cider, pepper and salt; mix well.
4. Sprinkle parmesan cheese over the top and mix well again.
Caprese Salad
Prep Time: 5 minutes
Cooking Time: 0 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 350 Calories
26g Total Fat
13g Saturated Fat
4g Total Carbohydrates
0.4g Dietary Fiber
5.1g Sugars
20g Protein
Ingredients:
6 medium or 4 large ripe tomatoes, sliced
1 pound fresh mozzarella
A bunch of fresh basil, stems removed and discarded Extra-virgin olive oil, for drizzling
Freshly ground black pepper and flaky sea salt to taste Directions:
1. Layer tomato slices and mozzarella in an alternating pattern on a platter or large plate. Drizzle with olive oil and then, season with pepper and salt to taste.
Arugula Salad
Prep Time: 5 minutes
Cooking Time: 0 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 221 Calories
23g Total Fat
2.6g Saturated Fat
0.8g Dietary Fiber
1.1g Sugars
1.1g Protein
Ingredients:
4 cups arugula
Freshly ground black pepper and kosher salt to taste 3 tablespoons extra-virgin olive oil
Shaved Parmesan, for garnish
2 tablespoons lemon juice, fresh
Directions:
1. For dressing: Whisk the olive oil with lemon juice in a medium-sized mixing bowl and then, season with pepper and salt to taste.
2. Lightly dress the arugula in a large bowl and then, top with the Parmesan shavings.
Broccoli Cheese Soup
Prep Time: 10 minutes
Cooking Time: 30 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 471 Calories
38g Total Fat
19g Saturated Fat
5.7g Total Carbohydrates
1.2g Dietary Fiber
1.8g Sugars
26g Protein
Ingredients:
2 garlic cloves, minced
½ cup heavy cream
1 ½ cups bone or chicken or vegetable broth
2 cups broccoli, cut into florets
1 ½ cups cheddar cheese, shredded
Directions:
1. Over medium heat in a large pot; sauté the garlic until fragrant, for a minute.
2. Add the chicken broth, chopped broccoli and heavy cream.
Increase the heat and bring everything together to a boil. Once boiling; decrease the heat and let simmer until the broccoli is tender, for 10 to 20 minutes.
3. Slowly add in the shredded cheddar cheese and continue to cook until melted, stirring constantly, over very low heat settings (if required, work in batches and don’t cook over high heat).
Once the cheese melts completely; immediately remove the pot from heat. Serve warm and enjoy.
Cauliflower, Leek, and Bacon Soup
Prep Time: 5 minutes
Cooking Time: 55 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 122 Calories
6.6g Total Fat
2g Saturated Fat
5.5g Total Carbohydrates
2.8g Dietary Fiber
2.8g Sugars
7.7g Protein
Ingredients:
4 cups vegetable or chicken broth
½ head of cauliflower; cut into small pieces
8 bacon slices
1 leek; cut into small pieces
Pepper and salt to taste
Directions:
1. Place the leek and cauliflower pieces into a large pot and then fill the pot with chicken broth.
2. Bring it to a boil over moderate heat settings until tender, for 30
to 35 minutes.
3. To create a smooth soup; puree the vegetables using an immersion blender.
4. Microwave the bacon slices on high-heat settings for a minute and then cut into small pieces; dropping the pieces into the soup.
5. Cook for 20 more minutes on low-heat.
6. Add pepper and salt to taste.
Egg Drop Soup
Prep Time: 5 minutes
Cooking Time: 15 minutes
Servings: 2
Nutritional Values (Estimated Amount Per Serving): 78 Calories
6.1g Total Fat
3.3g Saturated Fat
3.5g Total Carbohydrates
0.7g Dietary Fiber
2.2g Sugars
6.1g Protein
Ingredients:
2 eggs, large
A pinch of red pepper flakes
4 cups bone broth
2 tablespoons scallions, sliced
Freshly ground pepper and salt to taste
1. Scramble the eggs with some fresh pepper in a large bowl; set aside.
2. Now, over high heat settings in a small pot; add bone broth and a pinch of red pepper flakes. Bring it to a boil and then, slowly stir in the egg mixture; continue to mix and bring it to a boil again.
3. Remove from the stove; add pepper and salt to taste 4. Evenly divide the sliced scallions in half; garnish each bowl with it. Enjoy.
French Onion Soup
Prep Time: 10 minutes
Cooking Time: 50 minutes
Servings: 6
Nutritional Values (Estimated Amount Per Serving): 219 Calories
19g Total Fat
7.4g Saturated Fat
6g Total Carbohydrates
1.6g Dietary Fiber
4.7g Sugars
3.5g Protein
Ingredients:
4 drops of erythritol or stevia
1 ¼ oz. medium-sized brown onion; chopped
5 tablespoons butter
4 tablespoons olive oil
Directions:
1. Over medium low heat in a pot; heat the olive oil and butter.
Once the butter is melted; add the onions.
2. Cook until the onions turn golden brown, for 20 minutes, uncovered, stirring frequently. Stir in the stevia and cook for 5
more minutes.
3. Add stock to the saucepan; decrease the heat settings to low and let simmer for 25 more minutes.
4. Ladle the soup into separate soup bowls; serve immediately and enjoy.
Cauliflower Faux-tatoes
Prep Time: 10 minutes
Cooking Time: 5 minutes
Servings: 1
Nutritional Values (Estimated Amount Per Serving): 87 Calories
7.6g Total Fat
3.9g Saturated Fat
3.1g Total Carbohydrates
2.1g Dietary Fiber
0.8g Sugars
1.5g Protein
Ingredients:
3 oz. cauliflower; cored and cut into large chunks
1/2 tablespoon butter, optional
A handful of chives, optional
1 cup water
1/8 teaspoon each of pepper and salt
Directions:
1. Add steamer basket/trivet, water and cauliflower to the instant pot.
2. Cover your instant pot with a lid; set the valve to sealing.
3. Select the Manual setting and cook on high pressure for 3 to 5
minutes, less for a firmer mash.
4. Once done; immediately perform a quick release and carefully remove the lid.
5. Carefully remove the inner pot to drain water from and place the cauliflower to an empty and cleaned inner pot.
6. Add butter and the seasonings.
7. Puree the soup using an immersion blender until you get your desired consistency.
8. Give the ingredients a good stir; serve immediately and enjoy.
Almond Flour Crackers
Prep Time: 15 minutes
Cooking Time: 15 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 149 Calories
13g Total Fat
2.8g Saturated Fat
4.7g Total Carbohydrates
2.9g Dietary Fiber
0.9g Sugars
4.7g Protein
Ingredients:
1 tablespoon flax meal or whole psyllium husks 2 tablespoons sunflower seeds
1 cup almond flour
2 tablespoons water
1 tablespoon coconut oil
¾ teaspoon sea salt or to taste
Directions:
1. Preheat your oven to 350°F.
2. Blend the almond flour with psyllium, sunflower seeds and sea salt in a food processor or large bowl.
3. If you are blending the ingredients by hand then stir the liquid ingredients into dry ingredients to form a dough ball or if you
are using a food processor then pulse in coconut oil and water until dough forms.
4. Place the formed ball of dough on a parchment paper; pressing it flat. Cover with one more parchment paper; rolling the dough out to approximately 1/8 to 1/16” thickness.
5. Put it on a large cutting board; remove the parchment paper on top and cut into 1” squares using a pizza cutter or sharp knife.
Sprinkle with the sea salt.
6. Place the cut dough on a large-sized baking sheet; bake in a 350°F oven for 10 to 15 minutes, until edges are crisp and brown. Let cool on a rack and then separate into desired squares.
Gluten-Free Bagels
Prep Time: 10 minutes
Cooking Time: 40 minutes
Servings: 6
Nutritional Values (Estimated Amount Per Serving): 215 Calories
16g Total Fat
2.2g Saturated Fat
14g Total Carbohydrates
12.1g Dietary Fiber
0.2g Sugars
6g Protein
Ingredients:
1 teaspoon baking powder
¼ cup psyllium husks
1 cup water
½ cup ground flaxseed
Sesame seeds for garnish, optional
Directions:
1. Preheat your oven to 375°F in advance.
2. Add the psyllium husk together with baking powder and ground flaxseeds to a large-sized mixing bowl; whisk until combined well.
3. Add water to the tahini; continue to whisk until combined well.
4. Stir the dry ingredients into the wet; knead until dough ball forms.
5. Form approximately 4” diameter and ¼” thick patties from the prepared batter using your hands. Arrange them on the prepared baking tray and cut a small circle from the center of each round.
6. Sprinkle sesame seeds on the patties.
7. Bake in the preheated oven until turn golden brown, for 35 to 40 minutes.
8. Cut in half and toast just like you do for a normal bagel and then top with your favorite toppings.
Roasted Cabbage With Lemon
Prep Time: 10 minutes
Cooking Time: 30 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 129 Calories
1.1g Saturated Fat
8.5g Total Carbohydrates
3g Dietary Fiber
4.5g Sugars
2g Protein
Ingredients:
2-3 tablespoons lemon juice, freshly squeezed
1/2 head of green cabbage, cut into 8 evenly size wedges, cutting it through the core and stem end
Fresh ground black pepper and sea salt to taste 2 tablespoons olive oil
Lemon slices, for serving
Directions:
1. Lightly coat a roasting pan with the olive oil or non-stick spray and then preheat your oven to 450°F.
2. Arrange the cabbage wedges on the prepared roasting pan, preferably in a single layer.
3. Whisk the olive oil with lemon juice then brush the top sides of each wedge with the prepared mixture using a pastry brush and generously season with fresh ground black pepper and salt.
4. Carefully turn the cabbage wedges and brush the other side with the lemon juice-olive oil mixture as well then season with pepper and salt.
5. Roast the cabbage until the sides of your wedges is nicely browned, for 12 to 15 minutes.
6. Remove the pan from oven; carefully turning the wedges. Put in the oven again and roast until the cabbage is cooked through and nicely browned, for 10 to 15 more minutes.
7. Serve hot with more of lemon slices, if desired.
Keto Peanut Butter Balls
Prep Time: 5 minutes
Cooking Time: 0 minutes + 30 minutes refrigerated Servings: 6
Nutritional Values (Estimated Amount Per Serving): 132 Calories
6.6g Total Fat
1.8g Saturated Fat
6.4g Total Carbohydrates
5.5g Dietary Fiber
1.2g Sugars
3.5g Protein
Ingredients:
1/3 cup coconut flour
¼ cup smooth peanut butter
¼ cup monk fruit sweetened maple syrup
Directions:
1. Line a large-sized plate or tray with parchment paper in advance; set aside until ready to use.
2. Now, combine the entire ingredients together in a large-sized mixing bowl; mix well. If the batter appears to be too thick, immediately add a small amount of water (but ensure that the batter still remains thick).
3. Form the dough into small balls using your hands; placing each ball on the lined tray or plate. Refrigerate until firm, for 30
Spinach-Mozzarella Stuffed Burgers
Prep Time: 5 minutes
Cooking Time: 15 minutes
Servings: 4
Nutritional Values (Estimated Amount Per Serving): 323 Calories
15.8g Total Fat
8.1g Saturated Fat
1.6g Total Carbohydrates
0.3g Dietary Fiber
0.4g Sugars
41.7g Protein
Ingredients:
1 pounds ground chuck
2 tablespoons Parmesan cheese, grated
½ cup mozzarella cheese, shredded (approximately 4 oz.) 2 cups firmly packed spinach, fresh
¾ teaspoon ground black pepper
1 teaspoon salt
Directions:
1. Combine the ground beef together with pepper and salt in a medium-sized bowl.
2. Scoop approximately ⅓ cup of the prepared mixture and shape into 8 approximately ½” thick patties using dampened hands. Place in a refrigerator until ready to use.
3. Now, over medium-high heat in a large saucepan; add the spinach. Cover and cook until wilted, for 2 minutes.
4. Drain and let cool. Squeeze the spinach and extract the liquid as much as possible using your hands.
5. Transfer to a clean, large cutting board; chop the spinach and place in a large-sized bowl.
6. Stir in Parmesan and mozzarella cheese. Scoop approximately ¼ cup of the stuffing and mound in middle of 4 patties.
7. Cover with the leftover patties; press firmly and seal the edges.
Using your hands; cup each patty to round out the edges; pressing on the top to slightly flattens into a thick patty.
8. Heat a grill pan or grill over medium-high heat. Grill the burgers for 3 to 5 minutes per side. Serve immediately and enjoy.
We hope you’ve enjoyed reading Keto Diet After 50 and that you’ll have fun replicating these recipes on your own. Keto can seem challenging at first, but once you get the hang of it, it will be worth the effort. Plus, there’s no denying the plethora of benefits that comes with following a healthy diet.
We wish you a healthy and happy life moving forward. Good luck!
Other books by Jaida Ellison available on
Amazon:
Autophagy
Activate Your Natural Self-Cleansing Process to Lose Weight, Reduce Inflammation, Boost Energy and Live Longer Through Intermittent Fasting, Keto Diet, Exercise and Other Methods Description:
Nowadays most of us don't pay much attention to how we treat our bodies and when and how we eat, we are so caught up in this hectic life. Every meal we eat, every drink we have, the efforts and rest we have affect our internal mechanisms. We should not be surprised then if our bodies become easy targets of obesity and other serious diseases and, above all, if we do not manage to enjoy a long healthy life, to our fullest potential.
Health is largely determined by what happens within the body at the microscopic level. Every day, our cells undergo a natural cleansing process called "autophagy", which translates from the ancient Greek
into "eating oneself". This means that healthy cells devour old and weak ones, allowing the body to detoxify and renew itself.
The interesting news is that this process can be induced and promoted. The mechanisms of autophagy were only clarified in 2016
with a Nobel Prize, but were already practiced by our ancestors, albeit unconsciously.
This book, in addition to outlining the science behind this process, will actually provide you with the tested methods by which you can activate autophagy and this not only to succeed in losing weight, but also to promote healing, slow aging and leave your body free from the chronic diseases that afflict millions of people.
Here are just some of the many concepts you will discover: What is autophagy and how it works
How
to
achieve autophagy
safely
and
effectively
through different methods
Food choices that will help you enhance autophagy How to lose weight with autophagy
How to improve your immune system
How to use autophagy to prevent and help cure cancer and neurodegenerative, infectious and metabolic diseases How to adopt an autophagic lifestyle to lengthen and improve the quality of your life
And much, much more!
You are probably discouraged because you have tried different diets and supplements to lose weight and improve your health without having significant results, but with this comprehensive guide I will provide you with all the information you need to achieve your goals using a completely natural process.
Link:
https://www.amazon.com/dp/B081P1VN4B
Keto Bread
Easy and Delicious Low Carb and Gluten-Free Bakery Recipes for Every Meal to Lose Weight, Burn Fat and Transform Your Body Description:
Are you following the ketogenic diet and miss the taste of bread while being tired of the diet’s usual foods?
Or do you plan on starting the ketogenic diet, but do not want to give up buns and bagels?
You will find:
Tips & tricks and a precious secret to making mouth-watering bakery products with keto and gluten-free ingredients, even without having any baking skills, that will allow you to avoid the most common mistakes people make
Which tools you will need to start baking your keto bread Which are the best low-carb and gluten-free flours and sweeteners to use
And which sweeteners you absolutely have to avoid in order to keep your carbohydrate level low
Delicious recipes for Breadsticks, Buns, Bagels, Pizza, Toast, Muffins, Cookies... both sweet and savory, perfect for every meal of your day
Nutritional information in each recipe, so you do not have to stress out over macronutrients and calorie counting Easy-to-follow cooking time, portions, ingredients, and indications, even for a beginner
After reading this book, you will be able to:
Surprise family and friends with astonishing and tasty keto recipes
Discover the pleasure of making homemade products, while saving money
Easily replace carbs in your diet and convert 'normal' recipes into keto recipes
And much, much more!
Even if you think preparing your own baked goods takes a long time and you are always in a hurry, with this book you will be surprised to find that you can make delicious recipes in a few minutes.
Even if you have tried to make keto bakery products in the past and they were neither tasty, nor inviting, or you have never cooked before, this book will give you the pleasure of cooking.
Link:
https://www.amazon.com/dp/B07VXXD2GZ
Renal Diet Cookbook
150+ Easy and Delicious Recipes to Control Your Kidney Disease and Avoid Dialysis. Only Low Sodium, Low Potassium, Low Phosphorus and Healthy Recipes
Description:
Have you been diagnosed with chronic kidney disease and would like to help the functionality of your kidneys naturally? Has your doctor given you guidelines to follow in your diet and you are struggling to understand how to plan your meals and how to prepare tasty dishes?
First of all, the kidneys perform the fundamental function of 'filtering', purifying the body of waste and excess mineral salts, but not only.
Because of the important role they play, when finding out one has chronic kidney disease, the person will worry and alarm. But there is hope; nutritionists and doctors have discovered how to manage the most influential factor in preventing, slowing down or even stopping the progression of kidney disease: nutrition. The health of our kidneys also depends a great deal on what we eat. However, the preparation of meals that comply with the requirements of a renal diet and that are at the same time easy and appetizing is often quite confusing and time consuming.
Thus, with this book I want to give you more than just a cookbook.
You will find everything you need to know about the kidney-friendly lifestyle and recipes that meet specific nutrient requirements and contain the foods recommended by doctors, so you can fight your disease and no longer withstand the stress of planning and bland meals.
Here is what you will find in this comprehensive guide: An essential introduction on kidney disease and the principles of this life-saving diet
What to eat and drink and what to avoid in the renal diet Special tips for keeping your kidneys healthy and for a kidney-friendly lifestyle
Answers to many questions that I am sure you have asked yourself about this topic
More than 150 easy, delicious and healthy recipes for every meal and preference (meat, fish, vegetarian, salads, soups, smoothies, sauces, etc..) created after much research and consultations to allow you to properly manage your kidney conditions
Amount of sodium, potassium, phosphorus, proteins, sugars and all other nutritional values for each recipe so you will not waste more time with calculations
Cooking time and number of servings for each recipe, so that you can organize yourself in the best possible way And much, much more!
Even if you are not a chef but a beginner in the kitchen, do not worry, because in this book you will find easy to follow instructions and you will no longer have to settle for boring dishes in your renal diet.
Link:
https://www.amazon.com/dp/B084R8CZ2S
Intermittent Fasting 16/8
Intermittent Fasting 16/8: Eat What You Love, Lose Weight, Increase Energy and Heal Your Body with this Lifestyle. Includes Delicious Fat Burning Recipes
Description:
You have certainly heard of intermittent fasting, the results it has brought to so many people in weight loss and the benefits they have had in their health. This is demonstrated by scientific data and is not a trend of recent years, but fasting has been practiced by humans since ancient times.
With this book, I want to provide you with a complete step-by-step guide on all aspects of intermittent fasting. Specifically, I will dig deep into the 16/8 method, which is the simplest and safest for those who are planning to fast for the first time and is therefore perfect for beginners. You will find that your body can become a fat-burning machine if you follow the right instructions.
Here are some of the many concepts you will discover:
Why intermittent fasting is a way of life and is therefore different from the usual diets
What is the 16/8 method and the guidelines to follow it The benefits that you should expect
How and when to exercise safely while fasting
Answers to many questions that I am sure you have asked yourself about this topic
Proven tips to make the most of it and achieve success Delicious fat-burning recipes to boost weight loss And much, much more!
Perhaps you are undecided and hesitant because you do not know which program to follow, when and what to eat and drink, if this method is for you, or at what time to fast; but with this book, you will receive all the information you need to start without worries and in the simplest possible way.
Link:
