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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: