Keto Recipes
The ketogenic diet was historically used as a medical nutrition therapy for intractable epilepsy. The diet was very high fat, moderate protein, and low carb to help keep the patient in ketosis, as part of a medically supervised program. Supplements are typically used to help prevent deficiencies with medical keto.
If you’re using keto for losing weight rather than epilepsy, you can change the macros. Often, those using keto for weight loss maintain low net carbs, low or moderate fat, and adequate protein to feel satiated (full between meals).
The goal with keto for weight loss is to find a nutritious way of eating that helps you feel full while maintaining the calorie deficit needed for losing weight.
Talk to your doctor before putting yourself on a keto diet if you have diabetes. (Your medications may need to be modified.)
Here are the foods that need to be severely limited or completely restricted on a ketogenic diet:
- Grains (including items made with grains, i.e., breakfast cereals, bread, grain-based desserts, pasta)
- Most fruits aside from some berries and certain vegetables that are botanically fruits (e.g., zucchini and cucumber)
- Starchy vegetables (e.g., root vegetables, tubers, corn, peas)
- Products with added sugars (including natural sugars like honey and maple syrup)
This list of foods may seem small at first glance. However, grain-based desserts and bread are the top two sources of calories in the American diet, with soda and energy drinks taking fourth place.
When you remove these foods with keto, your diet is going to look very different than the average American diet. (And that might be a good thing!)
If you’re ready to embark on your very low carb journey, here are some recipes to get you started:
-
Air Fryer Cabbage Steaks or Wedges (Recipe + VIDEO!)
-
Air Fryer Tofu Bowl (Keto Tofu Air Fryer Recipes)
-
Smoked Portobello Mushrooms (Recipe + VIDEO!)
-
Summer Berry Salad (Gluten Free, Low Carb, Keto)
-
How to Reheat McDonalds Burger in Air Fryer
-
Squash in Air Fryer without Breading Recipe (Yellow Squash)
-
Air Fryer Turkey Burgers Recipe (No Breadcrumbs)
-
Pork Shoulder Air Fryer Recipe (Air Fryer Pork Shoulder Roast)
-
Homemade Italian Fennel Sausage Recipe (Meat Grinder)
-
Pulled Pork Salad Bowl Recipe (Keto, Low Carb Carnitas)
-
Diet Lemonade Recipe (Sugar-Free, Keto Lemonade)
-
Ready Meals in Air Fryer (Can you cook ready meals in an air fryer?)
-
Frozen Salmon in Air Fryer (Salmon Fillets Recipe)
-
Air Fryer Stuffed Burgers with Cheese (Juicy Lucy Recipe)
-
Frozen Burgers in Air Fryer (Hamburger Patties Recipe + VIDEO!)
-
Sardine Salad Sandwich Wrap (Keto, Low Carb Recipe)
-
Keto Eggplant Fries Air Fryer Recipe (Low Carb, Gluten Free)
-
Keto Onion Rings Air Fryer Recipe and Calories (Low Carb)
-
Keto Fried Green Beans (Air Fryer Keto Green Bean Fries)
-
Fermented Lemons (Preserved Lemon Recipe + VIDEO)
-
Precooked Brats in Air Fryer (How Long to Cook Pre Cooked Brats)
-
Frozen Jumbo Shrimp in Air Fryer (Recipe + Calories Info)
-
Keto Blueberry Smoothie (Recipe + VIDEO!)
-
Canned Salmon Salad No Mayo (Keto, Low Carb, Paleo)
-
Turkey Bacon in Air Fryer Oven (Recipe and Calories)
-
Low-Carb Keto Big Mac Salad Bowl (Recipe + VIDEO!)
-
Air Fryer Scallops (Scallops in Air Fryer Recipe)
-
Keto Mini Quiche (Crustless Low Carb Mini Quiche)
-
Low Calorie Teriyaki Sauce (Low Sugar Teriyaki Sauce Recipe)
-
Low Carb Keto Unstuffed Cabbage Rolls Recipe
-
Air Fryer Chicken Schnitzel (Keto, Low Carb)
-
Keto Beef Jerky (Homemade Epic Bars Recipe)
-
Keto Trail Mix Recipe (Low Carb Trail Mix)
-
Air Fryer Rotisserie Chicken (Rotisserie Chicken in Air Fryer)
-
Oyster Mushroom Jerky Recipe (Vegan Air Fryer Jerky)
-
High Protein Crustless Quiche (Keto Frittata Recipe)
-
Pineapple Sage Pesto (Keto Pesto Recipes)
-
Costco Cauliflower Rice (Air Fryer, Microwave, or Stove)
-
Air Fryer Taco Meat (Ground Beef in Air Fryer Recipe)
-
How Many Carbs in Deviled Eggs with Mayo? (+ Keto Recipe)
-
Keto Orange Chicken with Sugar Free Marmalade (Diabetic Recipe)
-
Keto Mozzarella Sticks Air Fryer (Pork Rind Mozzarella Sticks)