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 BBQ Chicken Breast Recipe (Air Fryer Barbecue Chicken)
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Frozen Cod in Air Fryer Recipe
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Air Fryer Roast Beef (Recipe + VIDEO!)
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Air Fryer Calamari without Breading (Keto, Low Carb Squid Rings)
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Bacon Wrapped Pork Tenderloin (Air Fryer Pork Fillet Recipe)
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Frozen Waffles in Air Fryer (Eggo, Protein Waffles, Mini Waffles)
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Frozen Chicken Thighs in Air Fryer Recipe (Crispy Skin!)
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Steamed Fish in Banana Leaf (Banana Leaves Recipe)
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Cod En Papillote (Cod Cooked in Parchment with Vegetables)
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Air Fryer Oysters Recipe (Time and Temp)
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Smoked Burgers (Stovetop Smoker Recipe | Indoor Smoker Recipes)
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How to Smoke Tofu in a Smoker (Smoked Tofu Recipe)
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Keto Berry Smoothie (Vegan Keto Smoothie Recipe)
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Air Fryer Sea Bass Recipe (How Long to Air Fry Branzino)
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Keto Cincinnati Chili (Low Carb Keto Skyline Chili Recipe)
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Healthy Ice Cream Alternatives (Ice Cream Substitute Ideas!)
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Low Calorie Lasagna Recipe for Weight Loss (Keto, Low Carb)
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Marinated Chicken in Air Fryer (Recipe + VIDEO!)
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Air Fryer Lamb Shoulder Chops Recipe
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Air Fryer Bone In Ribeye Steak Recipe (with Calories)
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Costco Pork Belly Recipe (How to Cook Kirkland Pork Belly)
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Orange Roughy Recipes (Pan Fried, Baked, or Broiled Fish Fillet)
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Beef Chuck Riblets Recipe (BBQ Beef Riblet in Oven)
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Cilantro Chimichurri No Parsley (Chimichurri without Parsley)
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Air Fryer Tuna Steak (Frozen or Fresh Ahi Tuna Steaks Air Fryer Recipe)
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Dalgona Coffee without Sugar (Whipped Coffee without Sugar)
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Air Fried Chicken Leg Quarter (Calories + Keto Air Fryer Recipe)
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Keto Peanut Sauce (Low Carb, Sugar Free Recipe)
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Vegan Chipotle Mayo Recipe (No Oil Spicy Vegan Mayonnaise)
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Air Fryer Halibut Recipe (Time and Temp)
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Amish Butter Roll Review and Recipe
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Chicken Hearts (Chicken Heart Recipe)
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Polish Sausage in Air Fryer (Kielbasa Recipe with Time and Temp)
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Air Fryer Canadian Bacon (Back Bacon or Peameal Bacon in Air Fryer)
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Costco Cauliflower Rice (Air Fryer, Microwave, or Stove)
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How Long to Bake Chicken Breast at 400
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Instant Pot Almond Milk Yogurt (Thick, Creamy Vegan Recipe)
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Bell Peppers for Weight Loss (Low Calorie Bell Pepper Recipe)
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Air Fryer Egg Cups Recipe (Keto, Low Carb Egg Muffins)
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Air Fryer Peanut Butter Cookies Recipe (Keto, Low Carb)