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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Low Carb Canned Soup (13 Best Canned Soups for Diabetics)
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Ham Shank Recipe (How to Cook Ham Shank, where to buy)
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Lamb Breast Recipe (Breast of Lamb)
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How Long to Smoke Salmon at 200 Degrees (Nordic Ware Smoker)
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Roast Lamb in Air Fryer Recipe
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Air Fryer Rack of Lamb (Air Fryer Lamb Rack Recipe)
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Roasted Paneer (Baked Paneer Recipe)
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Flat Iron Steak Sous Vide Recipe
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Beef Kidney Recipe (How to Cook Cow Kidney or Ox Kidneys)
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MyPlate Meals (MyPlate Meal Planner Food Guide)
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Beef Hearts (How to Cook Beef Heart Recipe)
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Fermented Red Cabbage Sauerkraut Recipe
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Asparagus in a Can (Canned Asparagus Recipe)
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Air Fryer Oysters Recipe (Time and Temp)
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Cod En Papillote (Cod Cooked in Parchment with Vegetables)
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Steamed Fish in Banana Leaf (Banana Leaves Recipe)
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Air Fryer Frozen Chicken Thighs Recipe (Crispy Skin!)
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Frozen Waffles in Air Fryer (Eggo, Protein Waffles, Mini Waffles, more!)
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Bacon Wrapped Pork Tenderloin (Air Fryer Pork Fillet Recipe + VIDEO!)
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Air Fryer Calamari No Batter (Keto, Low Carb, Gluten Free Squid Rings)
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Air Fryer Roast Beef (Recipe + VIDEO!)
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Marinated Chicken in Air Fryer (Recipe + VIDEO!)
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Low Calorie Lasagna Recipe for Weight Loss (Keto, Low Carb)
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Healthy Alternative to Ice Cream (Ice Cream Substitute Ideas!)
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Keto Cincinnati Chili (Low Carb Keto Skyline Chili Recipe)
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Air Fryer Sea Bass Recipe (How Long to Air Fry Branzino)
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Keto Berry Smoothie (Vegan Keto Smoothie Recipe)
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How to Smoke Tofu in a Smoker (Smoked Tofu)
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How to Cook Costco Pork Belly (Ninja Foodi, Oven, Grill, or Stove)
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Smoked Burgers (Stovetop Smoker Recipe | Indoor Smoker Recipes)
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Sugar Free Dalgona Coffee Recipe (Keto Whipped Coffee without Sugar)
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Air Fryer Tuna Steak (Frozen or Fresh Ahi Tuna Steaks Air Fryer Recipe)
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Cilantro Chimichurri Sauce Recipe
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Baked Riblets Recipe (BBQ Beef Riblet in Oven)
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Recipe for Orange Roughy Fish Fillet (Pan Fried, Baked, or Broiled!)
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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)