What is a Keto Diet? A ketogenic diet is any diet that is low enough in carbohydrates that your body is forced to shift over to burning fat as its main source of fuel. Ketones are a natural by-product of fat-burning and can be used as fuel by most tissues that cannot burn free fatty acids, allowing the combination of fat and ketones to provide almost all—but not quite all—of your body’s fuel. Any diet that forces your body into fat-burning—and therefore ketone-producing—mode is a ketogenic diet. Period. I state this because I hear people saying things like, “Oh, it’s like a low-carb diet, only you eat only clean foods, no chemicals or artificial sweeteners!” or “You have to eat 20 grams a day or less of carbohydrates, and at least 80 percent of your calories from fat,” or “You have to be careful not to eat too much protein.” All of those are possibly valuable guidelines, but they are not essential to a ketogenic diet. Keto Cooking for One (or Two) I have never focused much on small-batch recipes, keto or otherwise. Some things, like omelets or chops, automatically come in single-serving sizes. But my husband and I are not averse to leftovers around here; I’ve never bothered trying to make, say, chili or meatloaf in small batches. Eggs, Dairy, and the Like All you need to know about my relationship with eggs is that I have seventeen chickens—at last count—running around my yard as I write this. What’s not to love about eggs? They’re highly nutritious, delicious, endlessly variable, widely available, and affordable. The busier you are, the tighter the budget, the more you should use this chapter! Soups and Sides The easiest keto side dishes are salad from the salad bar or simple steamed vegetables with butter and perhaps a squeeze of lemon juice. I am a fan of both. But we run into the “If you have this, you don’t have carb room left for that” principle. Soup as a starter or vegetables as a side dish only make sense if you’re having a carb-free main dish, such as grilled steak or roasted chicken. Main Dish Salads Do you love main dish salads? They have long been the dieter’s mainstay. It is disconcerting, therefore, to realize that we have to keep an eye even on nonstarchy vegetables if we’re keeping our carbs to ketogenic levels. Which is just what I have done here. Hot Entrées This is by far the biggest chapter in the book. Why? Theoretically, hot entrées are the easiest part of a keto diet. All you have to do is eat plain meat, poultry, or fish and you’ll be in zero-carb territory. Indeed, if you don’t crave variety, there is no reason not to eat meat— especially fatty meat—and pretty darned close to nothing else. Snacks and Sweets There’s an issue with snacks on a keto diet: If you’re eating more than plain meat for meals, you don’t have a lot of wiggle room left in your carb allowance for more. Too, you shouldn’t need many snacks—you’ll feel full! One of the clearest signs you’re in ketosis is a dramatically reduced appetite. Make use of it to stretch out the time between meals. Think of these recipes more as light meals. Drinkables Surely you know that water is keto-friendly. So are coffee and tea, black or green, so long as you don’t lace them with sugar. (It is stunning the degree to which my parents’ cup of joe has become a huge serving of liquid candy.) Sparkling water is also great. Diet soda is better than the sugary stuff, but keep in mind that anything sweet, sugar-containing or not, natural or artificial, will trigger at least a small insulin release. Condiments and Sauces Why make sauces and condiments? Because ketchup has 4 grams of carb per tablespoon, and who ever stopped at 1 tablespoon? Because mayonnaise is a Festival of Bad Oils, even if it says “made with olive oil” (the word “with” is the tip-off), while homemade mayonnaise can be one of your best sources of highly ketogenic fats.
✔ Author(s): Dana Carpender
✔ Title: The Keto For One Cookbook: 100 Delicious Make-Ahead, Make-Fast Meals for One (or Two) That Make Low-Carb Simple and Easy (Volume 8) (Keto for Your Life, 8)
✔ Rating : 4.2 out of 5 base on (627 reviews)
✔ ISBN-10: 1592338682
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
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