Keto Egg Casserole with Bacon and Broccoli
Flavorful, cheesy, filling, and salty – this keto egg casserole is a perfect meal for breakfast, brunch, or lunch. Even …
The keto diet is very popular right now. It seems like everyone, including their dog, is on a keto diet.
But what is a keto diet, and can it really help you lose weight? Read on to find out more!
The keto diet is an ultra low carb diet that is high in fat and that contains a moderate amount of protein. It usually consists of 75 percent fat, 20 percent protein, and 5 percent carbs.
The keto diet works in the following way: Our bodies typically use carbs as the primary energy source. However, after 3 to 4 days of drastically reducing your carb intake, your body needs to find an alternative energy source. This alternative energy source is ketone bodies.
When your body breaks down its fat stores, ketone bodies are formed. As a result, your body gets energy, and you lose weight in the process.
Besides breaking down your fat stores, there are also other ways in which a keto diet helps you lose weight. When you eat protein, this helps you feel full, helping you eat less.
Consuming protein also increases your metabolism, helping you lose weight. Besides, ketone bodies also lower your appetite, helping you eat less.
Research also suggests that ketone bodies suppress your appetite, thus making you eat less.
Like any other diet, you will want to figure out how many calories you need to eat each day to lose weight. The quantity of calories you need to lose weight depends on several factors.
These include your age, height, weight, gender, and activity level.
On average, if you are a moderately active woman between the ages of 26 to 50, you will need to consume about 1500 calories per day to lose 1 pound per week.
If you are a moderately active man between 26 and 50, you will need to consume 2100 calories per day to lose 1 pound per week.
Once you have calculated how many calories you need to consume each day to lose weight, you need to figure out how many carbs, fats, and protein you need to eat.
For instance, on the keto diet, 5% of your caloric needs should come from carbs. If your daily caloric requirements are 1500 calories, then 5% of that will be carbs.
So, 5% of 1500 calories is 75 calories from carbs. For every gram of carbohydrate, your body is supplied with 4 calories.
Therefore, to figure out how many grams of carbohydrate to consume, you divide the number of calories from carbs by 4 calories. In our example, the number of carbs would be 18.75 grams of carbs.
When starting a keto diet, you may experience some initial side effects. These side effects, referred to as the keto flu, occur 2 to 3 days after starting a keto diet and disappearing within 2 weeks.
These symptoms include headaches, tiredness, nausea, dizziness, brain fog, low energy, and digestive discomfort.
Taking mineral supplements may help combat these symptoms.
You want to do a keto diet for a minimum of 2 to 3 weeks and a maximum of 2 years. That’s because experts don’t know a ketogenic diet can affect you in the long-term.
When you decide to go back on a regular standard diet, it is best to gradually transition. If you transition too fast, you’re more prone to binge or gain the weight back quickly.
On a keto diet, you want to eat:
The fattier the cuts, the better. For instance, choose a dish that contains chicken thighs instead of chicken breasts like my Keto Teriyaki Chicken. It’s a great low carb alternative for when you’re craving Chinese takeout.
If you can, choose grass-fed beef. This is because grass-fed beef contains more inflammation-fighting omega-3s than standard meat.
Be cautious when selecting processed meats such as cold cuts and sausages because they may have added carbs.
The fattier the fish, the better. Fatty fishes include salmon, tuna, and trout.
Since mercury consumption can be a problem, smaller fatty fish like herring, mackerel, and sardines are a great option.
When possible, choose free-range eggs. That’s because free-range eggs contain more omega-3s, Vitamin A and E than conventional eggs.
Eggs are a great breakfast option on a keto diet. You can eat them boiled, scrambled, fried, or even make egg cups like my Bacon Egg Cups.
They’re cheesy, creamy, and full of flavor. They’re also really portable, which makes them the perfect grab-and-go breakfast.
This includes chia seeds, walnuts, peanuts, and almonds. If you love peanuts, you’ll definitely love my Peanut Butter Balls. They’re sweet, chewy, and moist…perfect for popping in your mouth.
This includes butter, heavy cream, and cheeses that are high in fat. When choosing cheese, avoid packaged shredded cheese. That’s because it contains starch to prevent the cheese from clumping together.
Craving potato chips? These Keto Cheese Chips With Jalapeno are sure to satisfy your cravings. They’re crispy, crunchy, cheesy, and have a nice heat.
They are also really low in carbs. One serving contains only 0.6 grams of net carbs. So, you can eat as many as you want.
These include strawberries, blueberries, blackberries, and raspberries.
These include coconut oil, avocado oil, and extra virgin olive oil.
These include non-root vegetables such as broccoli, kale, tomatoes, cauliflower, and bell peppers.
One low carb vegetable that is incredibly versatile is cauliflower. You can use it to make cauliflower mash, cauliflower rice, or even make pancakes like these Cheesy Cauliflower Pancakes.
They are cheesy, crispy, and best of all, contain less than 3 grams of net carbs per serving.
Below, you’ll find a bunch of keto meals that will help you achieve your diet goals.
Flavorful, cheesy, filling, and salty – this keto egg casserole is a perfect meal for breakfast, brunch, or lunch. Even …
These salami egg cups are rich in flavors, super easy to make, and great to serve for breakfast. Perfect for …
Rich in flavors, filling, comforting, and just delicious – this keto breakfast sandwich is one of my favorite keto recipes. …
Crustless, cheesy, rich in flavors and filling, this cheese and tomato quiche is a perfect breakfast meal when you’re following …
This avocado egg bake is an absolutely delicious, flavorful keto breakfast that feels like a treat. It’s rich, yummy, low …
With just 0.4g of net carbs per bite, these broccoli egg bites are keto-friendly, gluten-free, and low calorie. Easy to …
This easy keto egg salad is packed with flavors. It‘s creamy, has fresh herbs, and a little mustard. It‘s a …
This 5-ingredient keto broccoli casserole is easy to make, flavorful, and delicious. It’s loaded with cheese and has some green …
With just 1g of net carbs, this keto chicken salad is a great lunch, dinner, or side dish to have. …
This keto quiche recipe is a flavorful alternative to your classic quiche. It’s crustless, freezer-friendly, gluten-free, and keto. Perfect for …
These cauliflower bites are simple to make, require only 3 main ingredients, a couple of herbs and spices, and some …
A quick one sheet pan dinner that you can make for the whole family. It‘s savory and infused with butter …
These Cheddar cheese bites are made out of 4 ingredients and can be prepped in just a few minutes! They …
A delicious savory keto snack or breakfast recipe you can meal prep and eat on the go. These keto egg …
This easy shakshuka is just what you want to make if you‘re watching your carbs and protein intake. It‘s a …
With just 1 gram of net carbs each, these bacon egg cups are a perfect breakfast and brunch meal when …
Finding the right snacks when you’re on a keto diet can be challenging. These snacks have little to no carbs …
These keto cheese chips with jalapeno are ketogenic and high in protein. They’re delicious with low carb ketchup or any …
These keto deviled eggs are a perfect ketogenic snack and appetizer that even your friends and family will love. They’re …
These no-bake keto peanut butter balls are made out of 3 ingredients. They’re soft and chewy as well as vegan, …
With only 4.2g net carbs per muffin, these keto pepperoni zucchini muffins are a great keto snack or breakfast idea. …
Sometimes you just need a quick meal. These keto one-pan meals are rich in flavors, nutritious, and low in carbs. …
Going shopping? Check out these essential keto groceries you can get and start cooking. With the keto diet, you can …
Sweeteners will help you enjoy your desserts on a low carb diet! So, which one should you go with: xylitol …
This keto teriyaki chicken can be made in just 25 minutes. Thus, it’s a great dinner or lunch option for …
Crispy and cheesy, these keto cauliflower fritters make for a tasty side dish or a light meal when you’re on …
With just 4g of net carbs per serving, these sweet chili chicken rolls are full of flavors. They are a …
Keep yourself in ketosis during this festive Easter season with these keto dinners. They’re delicious and definitely worth a try. …
Substitute your regular flour with coconut flour and make a bunch of keto meals. These coconut flour keto recipes are …
Start your day right with a keto breakfast and keep yourself in ketosis. These recipes are easy to make, simple, …
Almond crusted chicken tenders are ketogenic and wonderful either for dinner or lunch. You can easily meal prep them, pack …
These low carb pork lettuce wraps can serve as a party treat, a packable lunch for work, or just a …
Begin your keto diet right. Get yourself into ketosis quicker with these little tips. They’re simple but useful. Ketosis is …
Start your keto diet right with these keto dinners. They’re not only delicious but also super quick to make – …
These keto raspberry coconut cupcakes are deliciously sweet, soft, and full of flavors. Coconut especially stands out, and raspberries beautifully …
With just 1g of net carbs per cupcake, these chocolate treats are the perfect dessert or snack for someone on …
Spongy ketogenic vanilla cupcakes you can eat with a cup of coffee or tea. Each cupcake is sweet and filling, …
With only 2 net carbs per cookie, these keto chocolate chip cookies are the best go-to desserts. Treat yourself with …
These ketogenic spiced zucchini cupcakes are extra moist and full of flavors. They are gluten-free and come with a delicious …
Starting a keto diet can be challenging. Finding the right keto substitutes to make your favorite meals is important. Check …
With net carbs of 2.8g per cookie, these chocolate pecan cookies are great if you’re on a low carb diet. …
Beginning a keto diet can be challenging. These keto dinner ideas are nutritious, flavorful, and delicious, and perfect to incorporate …
Tired of having your chicken the same way? These keto chicken meals will introduce more variety into your diet. Chances …
On keto diet or not, you need your snacks! Keep yourself in ketosis with these keto snack recipes. Do you …
When the cravings kick in make these quick no-bake keto desserts. They will keep you in ketosis and won’t break …
Salads are delicious but some of them are full of carbs! These keto salads are low carb and will help …
Enjoy your keto diet even more with these low carb puddings! It’s a nice keto dessert that will keep your …
When you need a quick, easy dessert but you’re on a low carb diet, keto mug cakes are perfect to …
Keto chocolate mug cake – a quick treat that won’t break your diet. A perfect choice for those who cannot …
With a total of 13g of Net Carbs per cake, this little treat can be the perfect option for a …
Craving for chips while on the keto diet? These keto chips will save you and help fulfill those cravings! Who …
This flourless low carb cake takes only around 10 minutes to make. Most importantly, all you need for it is …
When you have no time to make dinner, an Instant Pot will save you. These keto instant pot meals will …
Almond flour is a great substitute for regular flour when you’re on a keto diet. These keto almond flour recipes …
Stay in ketosis even while having treats. These keto desserts are yummy, delicious, and won’t ruin your low carb diet. …
When cravings kick in, don’t break your diet! Instead, have these sweet keto fat bombs that are full of healthy …
Staying in ketosis is challenging. These keto recipes have under 5g of carbs which will make the keto diet an …
Sometimes you just need a yummy comforting meal in the evening. You can have your comfort foods without breaking your …
Low carb doughnut cookies are super easy to make, they’re gluten-free, chewy, and perfectly flavorful. I don’t know about you, …
Start your keto diet right with these keto lunch recipes. They’re full of flavor, filling, and will keep you in …
Are you on the keto diet? And love a casserole? Check these keto casserole recipes that will keep you in …
One way to stay on keto diet and keep your carb count low is to meal prep. I’m sharing multiple …
Sweet, yummy, and delicious keto cookies that will just melt in your mouth. If you love the flavor of coconut, …
Once you’re on a keto diet and got a crockpot, get cooking. These crockpot meals will keep you in ketosis …
Beginner to the keto diet? Knowing a few keto diet hacks will help you to transition into ketosis successfully. So, …