The ketogenic diet is is more than just another fad — it’s a way of eating that works with your body (and not against it) to help you naturally burn more fat. The keto diet, or low carb diet, consists of ketogenic foods that contain high amounts of protein and fat, with a low number of carbs thrown in for good measure. We know that simple carbohydrates produce insulin and glucose in the body and that when we use these (in place of fat) as energy, our bodies get the message that they should store all of that fat we don’t need .
The reverse happens when we start swapping carbs for protein and fat. Our bodies go into a state of ketosis and we produce ketones that break down fats and help our metabolisms function at a higher rate.
The greatest thing about the keto diet is that it doesn’t force you to starve your body into submission. Recipes like these four ketogenic meals and desserts are satisfying, delicious, and will help you burn more fat.
Keto Egg Muffins
This Keto Egg Muffins recipe is perfect for those cold mornings when you don’t have time to whip up breakfast.
5 oz. cooked bacon
3 oz. shredded cheese
1 tablespoon of red or green pesto
salt and pepper
Preheat the oven to 350 degrees F. and place muffin cups in baking pan. Chop the scallions and bacon and in a bowl whisk eggs with pesto and seasoning. Add cheese. Scoop batter into muffing cups and add bacon. Bake muffins for 15-20 minutes.
Turkey Or Beef Chili
Feel free to use either ground turkey or beef in this flavorful Keto chili recipe, which cooks up in just 30 minutes.
2 pounds of ground beef or turkey
8 cups spinach
1 cup tomato sauce
2 medium green peppers
2/3 medium onion
1 tablespoon olive oil
1 tablespoon cumin
1.5 tablespoons chili powder
2 teaspoons cayenne pepper
1 teaspoon garlic powder
salt and pepper
Chop the onion and bell pepper. Add olive oil to a pot and cook beef or turkey until browned. While meat is cooking, saute vegetable in a separate pan with olive oil. Season both the meat and veggies with salt and pepper. Add cumin, chili powder, garlic powder, and cayenne pepper to meat. Once the meat is cooked, add spinach and let it cook for 2-3 minutes. Add tomato sauce to the pot and cook for 10 minutes. Add cooked vegetables and stir well.
Cauliflower Crust Pizza
Craving pizza but have sworn off carbs? This cauliflower crust pizza is a delish and healthy pizza alternative.
2 cups cauliflower rice
2 tablespoons coconut oil
1 teaspoon dried oregano
1 teaspoon garlic powder
1 large egg white
1 cup shredded mozzarella cheese
3/4 cup grated parmesan cheese
1/2 teaspoon salt
1/4 cup marinara
1/2 cup grated mozzarella cheese (for topping)
3 oz. pepperoni slices (optional)
1-2 tablespoons basil leaves (garnish)
1 tablespoon olive oil (garnish)
Preheat oven to 400 degrees F. Grate parmesan and mozzarella cheese into a bowl. Keep some cheese on the side for topping. Heat a large pan with coconut oil and add cauli-rice. Season with salt and cook for 15 minutes. Remove from heat and place cauli-rice into a bowl. Add 1 cup of mozzarella and 3/4 cup of parmesan cheese to rice. Also add garlic powder, dried oregano, and one egg white. Combine and mix well with hands. Flatten this dough onto parchment paper on a pizza tray and brush on coconut oil. Bake dough in oven for 15-20 minutes before flipping it over to cook the other side for 10 additional minutes. When the dough is cooked, spread marinara sauce on top and add remaining mozzarella and parmesan cheese on top. Top with pepperoni slices if want and cook the pizza for 5-10 minutes until cheese has melted.
Coconut Chocolate Bars
You don’t have to skip dessert when you’re on a keto diet — choosing low-carb options like Coconut Chocolate Bars is the way to go.
1 cup shredded, unsweetened coconut
1 packet or 1/2 teaspoon Stevia
1 teaspoon vanilla extract
1/3 cup coconut cream
4 tablespoons coconut oil
2 tablespoons unsweetened cocoa powder
2 oz. cocoa butter
Mix shredded coconut with coconut cream, half of the vanilla extract and half of the Stevia. Blend well and place the mixture on a small cookie sheet lined with parchment paper. Shape the mixture into a rectangle and place in the freezer for two hours. Remove from the freezer and cut into five bars. While waiting for the bars to freeze cook the chocolate topping: melt coconut oil in a pan and add cocoa powder and remaining Stevia and vanilla extract. Mix on low heat for two minutes. Let the mixture cool to room temperature. Dip frozen bars into the chocolate and coat on both side. Place coated bars back on the cookie sheet and place in fridge until they harden and are ready to enjoy.