Ketogenic (Keto)

The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan that shifts the body into ketosis, a state where it burns fat for energy. Below are some key benefits of following the keto diet.

Weight Loss

  • Promotes fat burning due to reduced carb intake
  • Suppresses appetite through increased satiety from fats and proteins
  • Improves insulin sensitivity, aiding in fat loss

Improved Energy and Focus

  • Provides steady energy from ketones, avoiding blood sugar spikes
  • Enhances mental clarity and concentration
  • Reduces energy crashes associated with high-carb diets

Health Benefits

  • Supports better blood sugar control for type 2 diabetes management
  • May reduce inflammation and improve heart health markers
  • Potentially benefits neurological conditions like epilepsy

    • Keto Grocery List

    Essentials for a Keto Kitchen

    • Avocados
    • Eggs
    • Coconut oil
    • Olive oil
    • Butter
    • Heavy cream
    • Almond flour
    • Coconut flour
    • Chicken thighs
    • Ground beef
    • Salmon
    • Spinach
    • Cauliflower
    • Broccoli
    • Cheddar cheese
    • Cream cheese
    • Erythritol (sweetener)
    • Unsweetened almond milk

    Example Keto Recipes

    Keto Avocado Egg Boats

    • Halve two avocados and remove pits.
    • Scoop out some flesh to create a larger cavity.
    • Crack one egg into each avocado half.
    • Sprinkle with salt, pepper, and 1 tbsp shredded cheddar per half.
    • Bake at 400°F for 15 minutes until eggs are set.
    • Garnish with chopped parsley and serve.

    Garlic Butter Keto Steak Bites

    • Cut 1 lb sirloin steak into bite-sized cubes.
    • Heat 2 tbsp butter in a skillet over high heat.
    • Add steak cubes, searing 2-3 minutes until browned.
    • Add 1 tsp minced garlic, 1 tsp dried thyme, and salt to taste.
    • Cook 1-2 minutes more, stirring to coat.
    • Serve with steamed broccoli.

    Keto Coconut Flour Muffins

    • Mix 1/2 cup coconut flour, 4 eggs, 1/4 cup melted butter, 1/4 cup erythritol, and 1 tsp baking powder.
    • Add 1/4 cup unsweetened almond milk and 1 tsp vanilla extract.
    • Stir until smooth, then fold in 1/4 cup blueberries (optional).
    • Divide batter into 6 muffin cups.
    • Bake at 350°F for 20 minutes until golden.
    • Cool before serving.