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:
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Air Fryer Radishes – Loaded! (Low-Carb, Keto)
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Chicken Hearts (Chicken Heart Recipe)
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Amish Butter Roll Review and Recipe
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Air Fryer Halibut Recipe (Time and Temp)
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Vegan Chipotle Mayonnaise Recipe (No Oil Spicy Vegan Mayo)
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Keto Peanut Sauce (Low Carb, Sugar Free Recipe)
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How Long to Bake Salmon at 375
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How Long to Bake Chicken Breasts at 400
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Lamb Chops in Air Fryer Recipe
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Costco Cauliflower Rice (Air Fryer, Microwave, or Stove)
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Air Fryer Canadian Bacon (Back Bacon or Peameal Bacon in Air Fryer)
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Kielbasa in Air Fryer (Polish Sausage Recipe with Time and Temperature)
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Frozen Green Beans (Air Fryer Time and Temp)
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Meal Prep Salads for Weight Loss (Healthy Cobb Salad Recipe)
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Bone Broth for Babies (Instant Pot or Slow Cooker)
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Ground Chicken Air Fryer Recipe (Time and Temp)
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Air Fryer Peanut Butter Cookies Recipe
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Air Fryer Onions (Sauté, Crispy, or Caramelized!)
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Fried Eggs in Air Fryer (Time and Temp)
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Air Fryer Egg Cups Recipe (Keto, Low Carb, Gluten Free)
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Bell Peppers for Weight Loss (Low Calorie Bell Pepper Recipe)
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Instant Pot Almond Milk Yogurt (Thick, Creamy Vegan Recipe)
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Air Fryer Stir Fry Recipe (Time and Temp)
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How to Make Cottage Cheese (Low Sodium, Low Salt Recipe)
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Cloud Bread with Greek Yogurt – Keto-Friendly Recipe!
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Palak Paneer Instant Pot Recipe (Pressure Cooker Saag Paneer)
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Instant Pot Paneer Recipe (Pressure Cooker)
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Air Fryer Spaghetti Squash Recipe (Time and Temp)
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Air Fryer Spaghetti Bolognese Sauce Recipe (Time and Temp)
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101 Air Fryer Recipes for Beginners
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Air Fryer Calamari No Batter (Keto, Low Carb, Gluten Free Squid Rings)
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Keto Egg Salad Recipe (Low Carb, Gluten Free, Paleo, Whole30)