Keto-Friendly Salad

What better salad to eat than cucumbers. They meet the budget of just about anyone with their inexpensive price tag, and they provide numerous health benefits. Among them are the following: antioxidant activity, potential anti-diabetic, toxins and waste cleanser, soothing of skin irritations, and the prevention of constipation. When eaten raw in a salad, the fiber ingested can help maintain a healthy weight. Just be sure to wash them well before using them in your salad, since they are known to be treated with pesticides.

Garlic Cucumbers

Chinese side dish that includes sesame seeds, garlic, sesame oil, and rice vinegar.
Prep Time15 mins
Total Time15 mins
Course: Side Dish
Cuisine: Chinese
Keyword: Easy, Fast, Salad, Vegetarian
Servings: 4 people
Calories: 148kcal
Cost: $13.50

Equipment

  • Rolling Pin
  • Knife
  • Garlic Press
  • Cutting Board
  • Bowl for Salad

Ingredients

  • 3 Cucumbers Small/Medium Size
  • 2-3 Cloves Garlic Minced
  • 1 Tablespoon Sesame Oil
  • 1 Tablespoon Rice Vinegar or Chinese Black Vinegar Whatever You Have on Hand
  • Sea Salt to Taste

Instructions

  • Wash and dry cucumbers.
  • Smash cucumbers by rolling over them with the rolling pin.
  • Cut cucumber into small bite size pieces on cutting board.
  • Transfer cucumber pieces to a bowl and top with garlic, sesame oil, and rice vinegar
  • Combine and toss all ingredients.
  • Add sea salt to taste

Notes

Whenever I have made any sort of cucumber salad I have found that if it is cooled in the refrigerator for at least one hour the cucumbers will absorb the flavor of the vinegar and oil for a tastier version.

Keto Friendly Recipe

I love a quick, easy to prepare meal with a minimal amount of ingredients. Since I have been cooking a modified version of the keto diet, my meals for the family have become less desirable. So, I set out to make my family friendly meals keto-friendly meals. How did I do that? I kept most of the same ingredients I used to use in my keto-friendly meals, but now I use a low carb version. When my son said that he “loved” this meal I knew it was a winner! Try my keto-friendly version of the Korean Bowl.

Korean Beef Bowl

In just 15 minutes prepare a dish that tastes like Korean BBQ. It doesn't get any easier than this!

Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Main Course
Cuisine: Asian, Korean
Keyword: Easy, Fast, Ground Beef, Rice
Servings: 4 people
Calories: 318kcal
Cost: $5

Equipment

  • Small Bowl
  • Whisk
  • Large Skillet
  • Measuring Spoons and Cups
  • Spatula
  • Knife

Ingredients

  • ¼ cup Brown Sugar Packed
  • 2 teaspoon Sesame Oil
  • ½ teaspoon Crushed Red Pepper Flakes Or more to fit your taste
  • ¼ teaspoon Ground Ginger
  • 1 tablespoon Vegetable Oil
  • 3 cloves Garlic Minced
  • 1 pound Ground Beef Grass Fed
  • 2 tablespoon Green Onions Thinly Sliced
  • ¼ teaspoon Sesame Seeds
  • 2 cups Low Carb Rice, Shirataki Noodles, or Cauliflower Rice Adjust quantity as needed

Instructions

  • In a small bowl, whisk together brown sugar, soy sauce, sesame oil, red pepper flakes and ginger.
  • Heat vegetable oil in a large skillet over medium high heat. Add garlic
    and cook, stirring constantly, until fragrant, about 1 minute. Add
    ground beef and cook until browned, about 3-5 minutes, making sure to
    crumble the beef as it cooks; drain excess fat.
  • Stir in soy sauce mixture and green onions until well combined, allowing to simmer until heated through, about 2 minutes.
  • Serve immediately over a bed of low carb rice, dried shirataki noodles, or cauliflower rice garnished with green onion and sesame seeds, if desired.

This post contains affiliate links, but these are all products I love!

Top 8 Foods to Eat on the Ketogenic Diet

Avocados, Nuts, and Seeds for the perfect keto snack

Doing keto only works if your body is in a state of ketosis, a condition where the liver burns body fat to generate energy. This means you need to stick to eating foods with low or zero carbs and high fats. To be exact, the limit of carb intake is around 20-50 grams per day. And as for the fats, you only need to rely on good fats, especially those with high omega-3.

Here are some foods that can be your best friends in keto:

1. Seafood

Most seafood contains no carbs, yet are high in omega-3, which is highly beneficial for your keto diet plan. It also contains vitamin B and various vital minerals. Some kinds of seafood do contain carbs, but only in small amounts. 

2. Cheese

Cheese is avoided in many kinds of diets but, it turns out that cheese is a good food for your health. Cheese is rich in calcium, protein, and good fatty acids. Studies have shown that eating cheese regularly may lower your risk of cardiac disease, improve body composition, and slow down muscle aging.

3. Unprocessed Grass-Fed Meat

Unprocessed meat is a reliable source of good fat, protein, and micronutrients, but processed meat like chicken nuggets or bacon, loses many of its nutrients during processing. Processed meat also contains higher sodium content and bad fats such as cholesterol.

4. Sea Veggies

Sea vegetables are highly nutritious and contain no carbs. Unfortunately, these foods are not easy to find on the market and rather expensive. So if you have the chance to eat them, you better embrace the moment.

5. Green Leafy Veggies

If getting sea veggies is inconvenient, you can choose the green leafy vegetables instead. They are easy to find, easy to cook, and so much cheaper. Green leafy veggies are rich in minerals and vitamins, yet contain no carbs.

6. Nuts and Seeds

Nuts and seeds are effective to increase your nutritional intake. They contain high fibers and anti-inflammation minerals which are good for your metabolism. Nuts and seeds do contain low carbs in various amounts. The recommended ones are those with the highest nutrition and lowest carbs such as chia seeds, flaxseeds, and pecans.

7. Avocado

Not just good, avocado is actually essential when you start the keto diet. It has high omega-3 fatty acid, low carbs, and also high potassium, which can help you deal with the keto flu. You can also use avocado oil in your dishes to enrich the nutrients.

8. Oils and Cooking Fats

Many people think that oils and cooking fats like butter are bad for your health. But as a matter of fact, they can be very beneficial if you choose the right ones. Your best choices are avocado oil, olive oil, butter, ghee, or any fats which are monounsaturated.

Besides choosing your menu, you also need to be smart in establishing your meal portion. Generally, only 5 percent of your calories should come from carbs, 75 percent from fat and 20 percent from protein. A variation of the keto diet that is sometimes easier to follow is called the modified keto diet. Within this version 15 to 25 percent of the calories come in the form of carbs, 40 to 60 percent from fat, and 20 to 30 percent from protein.

However, you must be wise in choosing the size of your meal. If you feel like you need extra energy for the day, it is okay to take a bigger portion as long as you keep it balanced. Enjoy your meal as you enjoy your life!

Basic Guideline For Going Keto

Step by step guideline to start going keto.

Have you been overwhelmed searching for ways to improve your health and lose weight through the ketogenic diet? Search no more. Here is your step by step basic guideline to start going keto:

1. Talk to Your Doctor

When going keto, your body system will face a big change. It may be suitable for most people, but it is not always appropriate for everyone. If you have diabetes, high blood pressure, or think you may be pregnant you should consult your doctor before beginning this diet, because the keto diet may not be appropriate for improving your health. If you have a history of gallstones, high-fat intolerance, or an eating disorder, you may also be sensitive to the high fat content of the keto diet. To be safe, you must consult your doctor.

2. Make a Commitment

The ketogenic diet is not like any other diet where you can stop and go whenever you like. Keto will give you the optimum result only if you make it a lifestyle. So when you start going keto, it is important to make a long-term, or even permanent commitment, to lifestyle change. Ask yourself whether you are ready for such commitment.

3. Classify Foods

Educate yourself on which foods to avoid, which are recommended, and which you can eat in moderation. Simply understand the basic rules; eat very little food with carbs, a high amount of good fats, and a moderate amount of protein. It is recommended to choose organic food, and remember to always say no to processed food.

4. Start It Easy

Keto is life-changing. It is better not to rush into it and give your body enough time to properly adapt. Instead of completely leaving out carbs, you can start by lowering your carbs and adding up a higher amount of fats. The important thing is to be consistent about it. Once you cut your carb portion, don’t increase your portions the next day. 

5. Control Your Protein Intake

Fatty food usually contains protein too. It is kind of tricky for keto because you need high fat but only a moderate amount of protein. That is because protein can also raise insulin and be converted into glucose, almost like carbs.

6. Watch Out For the Keto Flu

When starting the keto diet, some people might experience some unpleasant symptoms as a result of the drastic change the keto diet causes in the body. This is what people call the “keto flu”. The symptoms may include nausea, vomiting, weakness, headache, poor concentration, and minor digestive problems. Keto flu usually happens within the first 10 days of starting the diet. If your symptoms last longer than that, you need to see your doctor.

7. Monitor Intake of Water and Electrolytes

Monitor your intake of water and electrolytes, no matter what kind of diet you start. For the keto diet, an inadequate intake of water and electrolytes will cause more obvious effects. Most doctors recommend drinking a number of ounces of water equal to the number of half your body weight. For example, if you weigh 100 pounds, you should drink 50 ounces of water day. Proper hydration will lower the negative symptoms you may experience due to the keto flu.

8. Save Your Energy

Your body needs time to adapt to your new dietary system used for generating energy. Thus, on the first few days, you may experience weakness. It is a normal occurrence. You only need to have adequate rest to combat the weakness should it occur. Avoid activity that drains too much energy as it can make you feel worse. 

If you are experiencing symptoms that make you uncomfortable, it is better to go see your doctor. In fact, it is recommended for you to get checked by your doctor a week from starting the keto diet.. 

What is Keto?





The ketogenic diet is an eating program with low or even zero carbs.

What is the Keto Diet? Why Is It Good?

The ketogenic diet, also known as “keto”, has been quite a trending topic lately. It is said to be a modern type of diet where people don’t need to feel hungry, yet they can still trim their body weight. But before “going keto”, it is better for you to understand the concept first.

Overview of Keto Diet

The ketogenic diet is an eating program with low or even zero carbs. The diet suggests people replace carbs with fat instead. This concept is actually not a new idea. Long before the term “keto” became popular, there had been several diet programs with the idea of low-carb and high-fat/protein. Some of these were the Atkins diet and the Dukan diet.

How Does It Work?

Carbohydrates usually work as a source of energy for our body. Our digestive system will break carbs into smaller molecules called glucose. Glucose is then converted into energy to fuel up our body. When we already have enough energy but there are still some carbohydrates left in our body, our digestive system will store it as fat under our skin. That is how we end up having a chubby figure. It is also unhealthy because those stacked up fats can narrow your veins, causing coronary heart disease.

On the other hand, when our body doesn’t have enough carbs, our system will have to find an alternative way to produce energy. And the alternative source of energy is fats. Fats from the food we eat will be directly converted into energy. Our body will also take out the fats stored in cells (the fats we keep from excess carbs earlier) and turn them into energy.

Why Is It Good?

Keto is good because your body gets an even more effective source of energy. People who devote themselves to the new keto lifestyle state that they lose weight effectively, for good.

Since carbohydrates are basically sugar, ditching carbs like this will also lead to lower blood sugar level and insulin level. We all know that high blood sugar can cause many health problems. So, going keto can reduce those health risks.

Recent studies also found that the ketogenic diet can help fight cancer, diabetes, Alzheimer’s disease, and epilepsy. Generally, the ketogenic diet will improve your health if you apply it as a constant lifestyle.

Concerns

Starting keto means you are changing the process of producing energy in your body. Since your body is not used to this new process, you should expect to experience some “glitch” such as a headache, nausea, and exhaustion. But, those symptoms should go away after your body fully accepts the process. How long does this transition last? Well, it is different for each individual.

To minimize the side effects that may occur during the first two weeks of starting the diet, you should consider ingesting extra fluid and salt, perhaps in the form of bouillon.

Another important thing you need to remember is that you should only rely only on good fats when eating keto. You must ditch saturated fats and trans fats, as those can cause you cardiac problems.

As good as it sounds, you still need to be cautious if you plan to go keto. Feed yourself with information first to fully understand the concept of this program. You also need to talk with your doctor, since keto might be not suitable for people with certain medical conditions.