KETO CHEESY CAULIFLOWER AND BACON SOUP Here is a delicious recipe for a Keto Cheesy Cauliflower and Bacon Soup by @ruledme CALORIES/MACROS This makes 6 servings of Cheesy Cauliflower and Bacon Soup. Each serving is 343 Calories, 289g Fats, 17g Protein, 4g Net Carbs .. INGREDIENTS ¼ cup olive oil 1 teaspoon minced garlic 1 medium head cauliflower, chopped 2 cups chicken broth 1 cup water 1 cup heavy whipping cream 1 teaspoon xanthan gum 1 ½ cups shredded cheddar cheese 4 tablespoons bacon bits . DIRECTIONS In a deep pan, heat up 3/4 of the olive oil and the garlic on medium heat. Once hot, add in the cauliflower. Pour in the chicken broth and water, bringing it to a boil over high heat. Stir frequently. Once it’s boiling, stir in the heavy whipping cream then turn the heat down to medium. In a separate bowl, whisk together the rest of your oil and xanthan gum to make a slurry. Drop your slurry into the soup and stir. It should start to thicken. Little by little, add in your cheese, stirring it into the soup so it melts. Whisk in your bacon and serve!
Looking for my places to eat out keto? Follow @ketoeatingout ! . KETO EATING OUT AT UNO'S So you're headed to Uno' s but want to order something to keep it keto? . This is what you do. . ORDER Lemon Basil Salmon With Steamed Broccoli and Roasted Vegetables 800 calories, 52g fat, 24g net carbs, and 49g protein . Yes this is a lot of calories and high net carbs, probably all your carbs for the day! So plan your day accordingly by eating lighter in the day in anticipation of this large meal later. Or simply only eat half of this entree and bring the rest home for later! . Know someone who is struggling with keto? Send them here.
STOP THE KETO FLU FAST So you just started the ketogenic diet and your feeling pretty crappy? Nausea, headaches, dizziness, low energy... . You are probably experiencing the keto flu. Which is simply your body still getting adapted to keto... . Here are a few things you can do to get adapted FASTER and help reduce these symptoms.. . DRINK MORE WATER + SALT If your experiencing headaches while starting keto, you may no be getting enough water and sodium. . Since Keto is a insulin suppressing diet (the hormone primarily responsible for sodium storage ) your kidneys will begin flushing sodium from the body. . That means we nee more water AND sodium. Aim for half your body weight in oz. of water. . ALSO add a teaspoon of salt to your glasses of water. This extra sodium and water will help to maintain a proper fluid balance so that you can feel better. You can even drink a cup of chicken broth or have salty soups to help boost your sodium intake. . EAT MORE FATS You need to be consuming at least 75% of your total calories from fat, 20% from protein, and 5% or less from carbs. . If we are failing to reach that fat % threshold and are getting too many carbs and protein we will feel crappy. . This is because your body is spinning its wheels still trying to run off glucose while your trying to get into ketosis. . The simple fix is to track your food intake to make sure you are hitting that 75% fat threshold. Adding butter, oils, and fatty meats to your meals will quickly boost your fat intake. . TAKE AN EXOGENOUS KETONE SUPPLEMENT This supplement will usually contain BHB (Beta-Hydroxybutyrate ) an exogenous ketone similar to the ketones that your body produces. These exogenous ketones will help to raise your blood ketone levels when you are not in a ketogenic state. This will help to get your body adapted to keto faster so you can stop feeling those keto flu symptoms. . Know someone who is struggling with keto? Send them here.
KETO MOZZARELLA STICKS Here is a delicious recipe for a Keto Mozzarella Sticks by @ruledme CALORIES/MACROS This makes 8 servings of Keto Mozzarella Sticks. Each serving is 271 Calories, 22g Fats, 17g Protein, 3g Net Carbs . INGREDIENTS 1 ¾ cups mozzarella cheese 1 ounce cream cheese ¾ cup almond flour 1 large egg 8 whole mozzarella cheese sticks ½ cup crushed pork rinds . DIRECTIONS Grate the mozzarella cheese.In a mixing bowl add the cream cheese, almond flour, and mozzarella cheese. Microwave on high for about 30 seconds. Add in the large egg then mix everything together. I like to use a silicone spatula because it doesn't stick to the dough. Place the dough on a piece of parchment or wax paper. If the dough is acting a bit "wet" then I prefer to use wax paper. Place a second piece of paper on the top then roll it out into a rectangle shape. Cut the rectangle into 8 smaller rectangles.Wrap the pieces of dough around the cheese sticks. You'll have to kind of mold the dough around and even roll it on the table a little to get the perfect shape. Roll the cheese sticks in the crushed pork rinds. Press the rinds into the dough so that they stick. Bake at 400°F for 20-25 minutes. They will look browned and spread out on the tray a bit. If you want them to be shaped more like mozzarella sticks then you can try deep frying these, or placing in the freezer for 30 minutes before baking. Serve with Ruled.me ketchup or marinara sauce. - Know someone struggling with keto? Send them here
Looking for my places to eat out keto? Follow @ketoeatingout ! . KETO EATING OUT AT THE CHEESECAKE FACTORY So you're headed to the Cheesecake Factory but want to order something to keep it keto? . This is what you do. . ORDER Steak Diane Without Mashed Potatoes, and With Broccoli 1075 calories, 32g fat, 17g net carbs, and 30g protein Order With Extra Butter on side for your steak! . Yes this is a lot of calories and high net carbs! So plan your day accordingly by eating lighter in the day in anticipation of this large meal later. Or simply only eat half of this entree and bring the rest home for later! . Know someone struggling with keto? Send them here
KETO FRIENDLY FOODS Are you wondering what foods are okay to eat while doing the ketogenic diet? . Here is your simple guide of foods that are very keto friendly! . EGGS Simply delicious and packed with protein and plenty of healthy fats, very keto friendly indeed. . NUTS These are a calorie dense cluster of fats, protein, and loads of nutrients. Nuts are great for keto but you have to be careful not to eat too many since those carbs can add up. Pecans, macadamia, walnuts, and peanuts have fewer carbs than say almonds, cashews and pistachios. So we should consume more of the former than the latter. . CHEESES High in fat and moderate in protein. Great to pair with eggs and add to other recipes. Make sure to always go the full fat option with keto! . FRUITS?? Avocados, the perfect fruit for keto. Very high in healthy mono-saturated fats and delicious. Can be used with MANY different keto recipes. . FATTY MEATS Opt for high fat meat like ground beef, bacon, steak, and pork most of the time over leaner options like chicken, and fish. The leaner options can still be incorporated in the keto diet but just in more moderate amounts. . BUTTER AND OILS This one is a no brainier for sure. Butter and oils are complete fats so will definitely be a staple in your keto hacker pantry. Make sure to cook with butter and oils to help reach that 75% threshold of calories in your diet coming from fat. . LOW CARB VEGGIES While doing keto you want to make sure that you are getting plenty of low carb, micro nutrient dense, and HIGH FIBER veggies in your diet. This dietary fiber will help to ensure that we are keeping things moving smoothly in the bathroom department. These veggies will primarily be leafy greens like spinach, kale, and other veggies like cauliflower, brussel sprouts, and broccoli to name a few. . Know someone who is struggling with keto? Send them here.
KETO FRITTATA Here is a delicious recipe for a Keto Frittata by @ruledme CALORIES/MACROS This makes 6 servings of Keto Frittata. Each serving is 292 Calories, 25g Fat, 14g Protein, 2g Net Carbs . INGREDIENTS 1 cup (2 ounces ) chopped kale, stems removed 7 strips bacon ¼ cup heavy whipping cream 7 large eggs ½ cup shredded Parmesan cheese 1 tablespoon mayonnaise 5 cherry tomatoes, sliced 2 sprigs parsley, chopped, to garnish - DIRECTIONS Heat oven to 400°F.In a large bowl beat eggs, mayonnaise, and heavy whipping cream until combined. Add Parmesan cheese and whisk gently. Set aside. Heat the non-stick skillet over medium low heat and fry the bacon until crisp. Place bacon on paper towel to cool, reserving one strip for garnish. Using the same skillet, lightly fry kale over medium low heat until the leaves begin to soften. Hand crumble the cool bacon back into the skillet and use a spatula or fork to distribute the greens and meat evenly. Stir the egg mixture in case any cheese has settled to the bottom. Pour the egg mixture into the skillet and increase heat to medium. Before the eggs begin to set, add 3/4 of the tomato halves and continue to cook for about one minute. Once the frittata begins to set at the edges, place the skillet in a hot oven for 5-10 minutes or until completely cooked.Top with remaining bacon and tomato, then sprinkle with parsley. - Know someone who is struggling with keto? Send them here.
Looking for my places to eat out keto? Follow @ketoeatingout ! . KETO EATING OUT AT O'CHARLEY'S So you're headed to O'Charley's but want to order something to keep it keto? . This is what you do. . ORDER Grilled Top Sirloin (6oz ) With Broccoli and Classic Blue Cheese Wedge 960 Calories, 83g Fat, 11g net carbs, and 41g protein . If this is too many calories for you, simply subtract the Classic Blue Cheese Wedge and sub it with a side of asparagus! . Know someone struggling with keto? Send them here
TOP 5 BIGGEST KETO MISTAKES Are you doing Keto the RIGHT way? . If you have been struggling with the ketogenic diet, here are the biggest mistakes you are making and the solutions to fix them! . YOUR GIVING UP TOO SOON "Anything worth having takes time." Someone I cant remember said that... But they were RIGHT! . Getting adapted to Keto and having your body switch over to using fats as your primary fuel source takes time, sometimes up to 3-4 weeks! You may feel the "Keto flu" which means you will feel crumby and get cranky. But don't be discouraged, stay the course and you will start to feel better! . EATING HIDDEN CARBS In order to properly implement Keto you need to have 5% or less of your calories from carbohydrates. There isn't that much room for error here! Carbohydrates are hidden well in processed foods, so make sure to read nutrition labels thoroughly before eating. . NOT ENOUGH ELECTROLYTES Since the Keto is a insulin suppressing diet (the hormone primarily responsible for sodium storage ) your kidneys will begin flushing sodium from the body. So you need to be salting your food to ensure that you are getting enough sodium. You also need potassium and magnesium, the other two electrolytes. Start eating plenty of leafy greens, avocados, and nuts and possible supplement to make sure you are getting enough. . EATING TOO MUCH PROTEIN If you are feeling crappy on the ketogenic diet, it may be that your eating too much protein. If you are consuming more than 20% of your calories from protein your body may start converting that excess protein into glucose, which will kick you out of ketosis. Choose high fat, low protein food options to help to limit your protein intake. . NOT ENOUGH FAT Keto is NOT a low carb diet. It is a HIGH FAT DIET. You need to get ENOUGH FAT. . This means that 75% of your calories should come from high fat sources like avocados, bacon, eggs, cheese, nuts, fatty meats, and oils. Your body is now running off fats and not carbs so you need plenty to function and feel good on the keto.
KETO NACHO STEAK SKILLET Here is a delicious recipe for a Keto Nacho Steak Skillet by @ruledme CALORIES/MACROS This makes 5 servings of Nacho Steak Skillet. Each serving is 385 Calories, 30g Fats, 19g Protein, 6g Net Carbs . INGREDIENTS 8 ounces beef round tip steak, thinly sliced*1 tablespoon butter 1/3 cup refined coconut oil. melted 1 teaspoon chili powder ½ teaspoon turmeric 1lb 8oz cauliflower 1 ounce shredded cheddar cheese 1 ounce shredded Monterey jack 30 g canned jalapeño slices 1/3 cup sour cream 136 g avocado . DIRECTIONS Preheat your oven to 400°F. Remove the leaves and bottom of stem from your cauliflower. Slice the cauliflower across the head. It will break up into chip-like shapes. In the bottom of a large mixing bowl whisk together the coconut oil, chili powder, and turmeric. Add the cauliflower and gently toss until it's all evenly coated. Spread the cauliflower out on a baking sheet. Season well with salt and pepper. Roast for 20-25 minutes. While the cauliflower is roasting you can get the rest of it ready. Preheat a cast iron skillet on medium-high heat. Liberally season both sides of your steak with salt and pepper. Add the butter to the skillet and let it melt. Once it stops foaming lay the steak down into the pan. Cook without disturbing until it begins to cook through. Flip to cook the other side then remove from the pan. Allow to rest for 5-10 minutes. Once the cauliflower is done, remove it from the oven and transfer the florets to your cast iron pan. Slice up the steak into fork sized strips. Top the cauliflower with the steak. Top the skillet with both shredded cheeses and the jalapeño slices. Bake for another 5-10 minutes, until the cheese has melted. Serve with sour cream, guacamole, and hot sauce. You can garnish with cilantro and slices of green onion if you desire.
Love eating out on keto? Follow @ketoeatingout for meal ideas at your favorite resturaunts! . KETO EATING OUT AT BOB EVAN'S So you're headed to Bob Evan's but want to order something to keep it keto? . This is what you do. . ORDER Sirloin Steak With 3 Eggs Cooked Your Way 660 calories, 41g fat, 3g net carbs, and 63g protein Order with a side of butter to put on your steak to even out the protein to fat ratio! (Yes the picture is a t-bone ) . Yes this is a lot of calories and high net carbs, probably all your carbs for the day! So plan your day accordingly by eating lighter in the day in anticipation of this large meal later. Or simply only eat half of this entree and bring the rest home for later! . Know someone struggling with keto? Send them here
BUILD MUSCLE ON KETO? Wondering if you can build muscle while doing keto? The answer is absolutely! Follow these 4 main principles to start building muscle today! . CYCLICAL KETO In order to MAXIMIZE muscle growth with keto you need to follow the cycicall ketogenic diet. This means you follow strict keto 5 days of the week (75% fat, 20% protein, 5% net carbs ) and have 2 high carb days. This allows for you to get the benefits of insulin release with your carbs spiking two days of the week, creating a better environment for muscle growth. MAKE SURE you are keto adapted (at least a month on strict keto ) before starting this method. . .7g/LB BW of PROTEIN To build muscle you need to get enough protein, keto is a moderate protein diet, so you want to only aim for .7g per pound of body weight. This will keep your protein high enough for muscle building while still having plenty of fats to keep it keto! . HIGHER VOLUME To build muscle you want to be training with a little higher volume than you would when trying to lose fat. This means progressively overloading your lifts, (adding weight to the bar, and reps to each exercise over time ), while training each muscle group at least 2-3 times per week. I reccomend using either a full body or upper/lower training split. . CALORIE SURPLUS If you want to build muscle you need to be getting extra calories. A 200-300 calorie surplus is a great place to start to gain muscle while limiting fat gain. . Know someone struggling with keto? Send them here.
KETO PEANUT BUTTER FUDGE BARS Here is a delicious recipe for a Keto Peanut Butter Fudge Bars by @ruledme CALORIES/MACROS This makes 8 Peanut Butter Fudge Bars. Each bar is 350 Calories, 34g Fats, 7g Protein, 5g Net Carbs . INGREDIENTS The Crust 1 cup almond flour ¼ cup butter, melted ½ teaspoon cinnamon 1 tablespoon erythritol Pinch of salt . The Fudge ¼ cup heavy cream ¼ cup butter, melted ½ cup peanut butter ¼ cup erythritol ½ teaspoon vanilla extract 1/8 teaspoon xanthan gum . The Toppings 1/3 cup Lily's Chocolate, chopped . DIRECTIONS Preheat the oven to 400°F. Melt 1/2 cup butter. Half will be for the crust and half for the fudge. Combine the almond flour and half the melted butter. . Add erythritol and cinnamon, then mix together. If you’re using unsalted butter, add a pinch of salt to bring out more flavor. . Mix until even throughout and press into the bottom of a baking dish lined with parchment paper. Bake the crust for 10 minutes or until edges are golden brown. . Take it out and let it cool. For the filling, combine all the fudge ingredients in a small blender or food processor and blend. You can use an electric hand mixer and bowl as well. . Make sure to scrape down the sides and get all the ingredients well combined. . After the crust is cooled, spread the fudge layer gently all the way up to the sides of the baking dish. Use a spatula to even out the top as best you can. . Just before chilling, top your bars off with some chopped chocolate. This can be in the form of sugar-free chocolate chips, sugar-free dark chocolate or just good old dark chocolate. . I used Lily’s Stevia Sweetened chocolate. Refrigerate overnight or freeze if you want it soon. . When cooled, remove the bars by pulling the parchment paper out. . Cut in 8-10 bars and serve! These peanut butter fudge bars should be enjoyed chilled! . If you take them to go, make sure to carry them in an insulated lunch bag to keep them firm.
KETO EATING OUT AT BOSTON MARKET So you're headed to Boston Market but want to order something to keep it keto? . This is what you do. . ORDER Rotisserie Chicken - Three Piece Dark (2 Thighs & Drumstick ) With A Caesar Side Salad With Green Beans (Caesar Dressing Included ) 810 calories, 57g fat, 51g protein, and 11g net carbs - If you want to cut down on the carbs simply subtract the green beans and you will be at 7g net carbs for the meal. . Know someone struggling with keto? Send them here
HOW TO CALCULATE NET CARBS? Wondering what net carbs are? How do you calculate them? - See net carbs is the carb intake you want to focus on tracking while doing keto. Net carbs represents the carbs used by the body that is processed as glucose that could potentially kick you out of ketosis. This is why we track net carbs, because it is the relevant carb intake that you need to be worried about. - See net carbs= total carbs-dietary fiber - We subtract dietary fiber from your total carb intake because dietary fiber is digested differently by the body than regular carbs. Dietary fiber is essentially passed through the body and not metabolized and stored like carbs. This is why we subtract from total carbs to give you net carbs, the relative intake you need to track. - Aim for 5% or less of your total calories to be coming from net carbs. This is why you want to focus on getting your carbs from mainly leafy greens and other low carb veggies. This is because these foods are high in fiber so they will allow you to eat more volume of food while still hitting your net carb intake. - Know someone on keto who would find this helpful? Send them here.
KETO PIZZA EGG BAKE Here is a delicious recipe for a Keto Mini Pizza Egg Bakes by @ruledme CALORIES/MACROS This makes1 serving of 2 Mini Pizza Egg Bakes. Each serving is 333 Calories, 22g Fat, 25g Protein, 4g Net Carbs . INGREDIENTS 3 large eggs, separated 4 tablespoons shredded mozzarella cheese 1 teaspoons Italian herb blend 2 large black olives, sliced 4 large mild pepper rings 1 tablespoon diced red bell pepper 1 tablespoon Rao’s tomato sauce . DIRECTIONS Sprinkle 1 tablespoon shredded mozzarella cheese and the Italian herb seasoning into each microwave or oven safe dish. Beat the egg whites gently just to make them easier to work with. Be careful not to beat them too long or they will become too frothy. Pour the whipped egg whites into each container equally and microwave for 1 ½ to 2 minutes or until the whites are fully cooked. Allow to cool while you scrabble the yolks. Beat the egg yolk and lightly scramble. Fold the pizza toppings into the yolk and remove from heat. Top the pizza bases with ½ tablespoon tomato sauce each. Add scrambled egg yolk and the remaining mozzarella cheese and heat for 20 seconds in the microwave or broil in your oven until the cheese is melted and bubbly. Serve hot!
Love eating out on keto? Follow @ketoeatingout for meal ideas at your favorite resturaunts! . KETO EATING OUT AT PAPA JOHN'S So you're headed to Papa John's but want to order something to keep it keto? . This is what you do. . ORDER 8 Piece Buffalo Wings With Blue Cheese Dipping Sauce 1000 calories,74g fat, 68g protein, and 8g net carbs . Yes this is a lot of calories! But in a pinch you still have this as a keto option! . Know someone struggling with keto? Send them here
KETO RESTAURANT HACKS So you're a Keto hacker and going out to dinner. You ask yourself, "What do I order to stay in ketosis? . Let this be your simple guide next time you go out to eat! . DON'T EAT THE BUN The bun wont fly with Keto, that bread they bring to the table before you eat wont either. Substitute your burger or sandwich with a lettuce wrap or simply go without. . TRACK WHAT YOU EAT Download Myfitness pal and track what you eat in there. You can look up restaurant menus online beforehand so you know your meal is Keto before you order. . Order your sauces on the side. This will allow you to know and measure how much you are adding to your meal. Lots of sauces contain added sugars so tracking them is important. . AVOID FRIED FOODS Don't order them. Most restaurants fried food is cooked with cheap oil and is breaded heavily adding lots of carbs. . FULL FAT DRESSINGS ON SALADS Order your salads with high fat dressings like blue cheese, Caesar, ranch, or balsamic vinaigrette. Avoid the other sugary dressings like french, honey mustard, and catalina. . DON'T BE AFRAID TO MODIFY YOUR ORDER Ask your server to modify your dish to make it Keto. Eliminate the excess carbs, sugary sauces, and substitute with fats, proteins, and greens. . Know someone who is struggling with keto? Send them here.
KETO BREAKFAST ROLL UPS Here is a delicious recipe for a Keto Breakfast Roll Ups by @ruledme CALORIES/MACROS This makes 5 servings of Keto Breakfast Roll Ups. Each serving is 412 Calories, 32g Fats, 2g Net Carbs, and 28g Protein. . INGREDIENTS 10 large eggs Salt and pepper to taste 1.5 cups shredded cheddar cheese 5 slices bacon, cooked 5 patties breakfast sausage, cooked Nonstick cooking spray . DIRECTIONS Pre-heat a nonstick skillet over medium-high heat. Whisk together 2 of the eggs in a bowl. . Once the skillet is hot turn the heat down to medium-low, then add the eggs. . If you need to you can use some non-stick cooking spray. Season the eggs with salt and pepper. . Cover with a lid and allow to cook for a few minutes, until the egg is cooked almost all the way through. . Sprinkle on about 1/3 cup of cheese all over the egg. . Lay down a strip of bacon, then break a sausage patty in half and lay that down on top. . Carefully roll the egg over the fillings, usually I can fold it in thirds. It will look a little bit like a taquito. . Sometimes I have a hard time rolling it, so I fold it over the first time and use my spatula to keep it there until the egg molds onto the shape. . Then I carefully fold it over again. Set aside the breakfast roll. . Repeat steps 1-4 to create 4 more roll ups. There are five roll ups total.
KETO EATING OUT AT CORELIFE EATERY So you're headed to CoreLife Eatery but want to order something to keep it keto? . This is what you do. . ORDER Create Your Own Bowl With Baby Spinach, Steak, Bacon, Hard-Boiled Egg, Walnuts, and Balsamic Vinaigrette 675 calories, 50g fat, 9g net carbs, and 39g protein . Know someone struggling with keto? Send them here.
BEST WAY TO USE MCT ON KETO Have you used MCT oil or powder while doing keto? . If you have, great! If you haven't even better, becasue you're about to learn all you need to know about the benefits, and how to use MCTs! . WHAT ARE MCTs MCTs (medium chain triglycerides ) are special fatty acids that are digested quickly by the body, which allows them to be used to make ketones quite efficiently. - Due to this unique and efficient digestion process, MCTs provide a wide range of benefits. - BENEFITS Improved energy levels, exercise performance, heart health, cognitive function, gut health, liver health, among other benefits. It is also an easy and efficient way to add high quality fats to your keto diet! - OIL VS. POWDER First off, MCT Oil is great, but MCT Powder is even better. MCT in powder from is a lot easier to digest, less of a mess, and more efficient. Although it costs more, it is worth it for many people! Also make sure your MCT supplement is a combination of caprylic acid (C8 ) and capric acid (C10 ) with no other unnecessary additives. - HOW TO TAKE When you start taking MCTs only take 1-1.5 tablespoons per day. As you go along you can work up to a 1-4 tablespoon dose. If you are using MCT powder you will probably be able to start with a high dose and be able to increase the amount you take more quickly. - REMEMBER The way keto facilitates weight loss is through a calorie deficit, all of the other aspects of keto simply OPTIMIZE this weight loss process. So don't just take MCTs and expect magic to happen. They're to SUPPLEMENT your diet with increased energy levels, and ketone production which will only help you on your weight loss journey! - Know someone struggling with keto? Send them here.
KETO STRAWBERRY SHORTCAKE Here is a delicious recipe for a Keto Strawberry Shortcake by @ruledme CALORIES/MACROS This makes 5 Keto Strawberry Shortcakes. Per shortcake, it comes out to be 273 Calories, 26g Fats, 4g Net Carbs, and 6g Protein. . INGREDIENTS Keto Puff Cakes 3 large Eggs 3 oz. Cream Cheese 1/4 tsp. Baking Powder 1/2 tsp. Vanilla Extract 2 tbsp. Erythritol . Filling 10 medium Strawberries 1 cup Heavy Cream . DIRECTIONS Preheat oven to 300F. Separate the egg whites from the yolks. Start the beat the egg whites until they are fluffy. In the container with the yolks, add cream cheese, vanilla, baking powder, and erythritol and beat until smooth. Fold egg whites slowly into the egg yolk mixture, then spread evenly on a baking sheet with a silpat. Bake for 25-30 minutes. Let cool, then sandwich whipped cream and strawberries between 2 cakes.
Love eating out on keto? Follow @ketoeatingout for meal ideas at your favorite resturaunts! . KETO EATING OUT AT TGI FRIDAYS So you're headed to TGI Friday's but want to order something to keep it keto? . This is what you do. . ORDER A Really Good Cheeseburger (Greenstyle and Add Avocado ) With A Side Salad With Blue Cheese Dressing 655 Calories, 49g Fat, 36g Protein, and 11g Net Carbs . Know someone struggling with keto? Send them here
KETO BEER Wondering what beers you can drink and still stay keto? . Remember that beers are essentially liquid carbs, not very keto friendly. If you must have a beer or two make sure you choose a low cab option like one of the ones listed below. But keep in mind, you have to drink these in moderation. Always track the macros and make sure you are sticking to your goal net carb intake while on keto! . Greens Trailblazer 0.5 Net Carbs - Budweiser Select 55 1.9 Net Carbs - Miller 64 2.5 Net Carbs - Rolling Rock Green Light 2.6g Net Carbs - Michelob Ultra 2.6 Net Carbs - Busch Light 3.2 Net Carbs - Remember you can always substitute beer with seltzer, Kombucha, or another low carb alcoholic beverage. - What are some of your favorite low carb keto beers? Comment below! - Know someone who is struggling with keto? Send them here.
KETO MOCHA CHEESECAKE BARS Here is a delicious recipe for a Keto Mocha Cheesecake Bars by @ruledme CALORIES/MACROS This makes 16 servings of Mocha Cheesecake Bars. Each bar is 232 Calories, 21g Fat, 6g Protein, 3g Net Carbs . INGREDIENTS Brownie Layer: 6 tablespoons unsalted butter 2 teaspoons vanilla extract 3 large eggs 1 cup erythritol 1 ½ cups almond flour ½ tablespoon instant coffee ½ cup Hershey’s Baking Cocoa ½ teaspoon salt 1 teaspoon baking powder - Cream Cheese Layer: 1 pound cream cheese, softened ½ cup erythritol 1 teaspoon vanilla extract 1 large egg - DIRECTIONS Preheat oven to 350°F, and spray or grease a 8×8-inch baking pan. In a large mixing bowl, mix the wet ingredients of melted unsalted butter and 2 teaspoons of vanilla extract until well combined. Then mix in the 3 large eggs. In the a small bowl: mix together the dry ingredients of almond flour, instant coffee, baking cocoa, salt, erythritol, and baking powder. Then, whisk the wet ingredients with the dry ingredients. Place ¼ cup of batter aside to use later. Add the larger portion of batter into the 8x8-inch baking pan. The batter will be thicker than traditional brownie batter.In a mixing bowl: blend the room temperature cream cheese, 1 large egg, 1 teaspoon vanilla extract, and ½ cup erythritol until smooth. Spread on top of the brownie layer. Using the ¼ cup of brownie batter, mix into the top layer of cream cheese to create a top brownie crust. This layer should be very thin.Place in the oven to bake for 30-35 minutes at 350°F. When finished, you want the cheesecake bars to be fully cooled when cutting the slices.
Love eating out on keto? Follow @ketoeatingout for meal ideas at your favorite resturaunts! . KETO EATING OUT AT 7-ELEVEN So you're headed to 7-Eleven but want to order something to keep it keto? . This is what you do. . ORDER 2 Big Bite Hot Dogs (No Bun ) 360 calories, 34g fat, 12 g protein, and 2g net carbs If you don't like hot dogs then get one of their burgers without the bun or ketchup! . Know someone struggling with keto? Send them here
KETO BONE BROTH Wondering what bone broth is? What does it have to do with keto and what are the benefits? . Here is your simple guide to keto bone broth! . WHAT IS IT? Bone broth is a tasty liquid that is made up of water that has had bones and meat cartilage simmered in it. The amount of nutrients in bone broth will vary depending on the time of bones and meat used along with the cooking time. - THE BENEFITS Packed full of electrolytes like sodium, magnesium, and potassium! Perfect for curing the keto flu! - It's satiating! It has little to no calories so you can consume on keto and while fasting! - Good for your gut health! - Fights infections and good for thyroid health! - Contains collagen which promotes muscle growth and healthy skin! - HOW TO MAKE IT 1. Save the bones and cartilage from something you already ate, like chicken for example. You can even use things like fish heads, chicken feet, or pig feet which make broths full of collagen and other healthy ingredients! 2. Put the bones in a pot, a slow cooker, or a pressure cooker and cover them with water. Cook the bones at a simmer for 8-24 hours. In the pressure cooker it only needs to be for 2-3. You can add vegetables for more flavor like carrots, celery, or onions! 3. Once it has finished, sift out all of the solid particles with a strainer. Now you will have your bone broth! . HOW TO USE IT Use it in soups, add to smoothies, or drink it on its own heated up! It can keep in the fridge for up to 5 days or you can freeze it for later use! - Know someone struggling with keto? Send them here
KETO COCONUT CREAM PIES Here is a delicious recipe for a Keto Coconut Cream Pies by @ruledme CALORIES/MACROS This makes 4 servings of Keto Coconut Cream Pies. Each serving is 584 Calories, 57g Fats, 9g Protein., 7g Net Carbs . INGREDIENTS The Crust 4 tablespoons butter ¼ cup sugar substitute ½ cup almond flour ¼ cup unsweetened coconut flakes . The Custard 1 cup heavy whipping cream 2 large egg yolks¼ cup coconut flour ½ cup water 1 teaspoon vanilla extract ¼ cup sugar substitute . The Top 2-3 tablespoons unsweetened coconut flakes, toasted 1 cup heavy whipping cream 2 tablespoons sugar substitute 1 teaspoon vanilla extract . DIRECTIONS In a pot, melt your butter on medium-low. Pour in your sugar substitute, stirring often until it has dissolved into the butter. Mix in your almond flour and coconut flakes until the mixture clumps together easily. Spoon your crust into the bottom of a ramekin and flatten using a spoon. Let it cool while you make the custardIn a pot (I used the same pot as the crust ), heat up your cream on medium-low. Separate your eggs and place the yolks into a bowl. It’s time to make the slurry! Whisk in your coconut flour, followed by the water. You should have a thick, coconut & egg mixture. Stir in your vanilla to the cream on the stove. Pour or spoon the slurry into the cream as well. Using a whisk, stir often until the mixture thickens. Let it cool for about 5 minutes before spooning the custard into the ramekins on top of the crust. Let it set it the fridge for at least an hour. On a small pan, heat up your coconut flakes on low. Stirring often. They will start to toast and are ready when they are a nice golden brown. In a large bowl, stir together your cream, vanilla and sugar substitute. Using a hand or stand mixer, beat the cream until it forms stiff peaks. When ready to serve the custard, spoon the cream on top of the custard and sprinkle the toasted coconut on top. - Know someone struggling with keto? Send them here.
Love eating out on keto? Follow @ketoeatingout for meal ideas at your favorite resturaunts! . KETO EATING OUT AT SBARRO So you're headed to Sbarro's but want to order something to keep it keto? . This is what you do. . ORDER Caesar Salad 510 calories, 51g fat, 4g protein, and 10g net carbs . Know someone struggling with keto? Send them here
KETO ENERGY DRINKS First off, if you don't like energy drinks or want to avoid them all together, great! You don't have to drink them! . If you are someone who does enjoy the occasional energy drink and wants some options for keto, keep reading! - Here are some keto friendly energy drink options! . Red Bull Total Zero 0g Net Carbs - Zevia Zero Calorie Energy Drink 1.9g Net Carbs - Monster Energy Zero Ultra 2g Net Carbs - Rockstar Zero Carb 0g Net Carbs - Rockstar Pure Zero < 0.5 Net Carbs - GURU Lite Natural Energy Drink 4g Net Carbs - Remember, if you don't like drinking energy drinks, don't drink them. If you want to have one on occasion, don't sweat it.
KETO PORTOBELLO MUSHROOM FRIES Here is a delicious recipe for a Keto PORTOBELLO MUSHROOM FRIES by @ruledme CALORIES/MACROS This makes 2 servings of Portobello Mushroom Fries. Each serving is 280 Calories, 19g Fat, 22g Protein, 4g Net Carbs . INGREDIENTS 2 large portobello mushroom caps 1/2 cup shredded Parmesan cheese 1/2 teaspoon garlic powder 1/2 teaspoon smoked paprika 1/4 teaspoon cayenne Pepper 1 large egg, beaten 3 strips bacon 1/4 cup shredded cheddar cheese 1 tablespoon dried chives, to garnish . DIRECTIONS Heat oven to 425 degrees and line a baking sheet with foil and/or non stick spray. Slice the mushroom caps into ¼ in thick strips and cut the ends off at an angle to imitate a “French fry” cut.In a small food processor, blend Parmesan cheese and seasonings until the mixture is well combined. Transfer the mixture to a shallow bowl or dish. Beat the egg in a small bowl. Dip the mushrooms fries in the egg to coat. Carefully roll the mushroom in the Parmesan mixture. Place the mushroom fries on the prepared baking sheet and roast for about 10 minutes. While the fries are baking, add bacon strips to a pan and fry over medium heat until crisp. Remove the bacon from the pan and allow to cool before “crumbling” or dicing with a knife. Remove the fries from oven and cover with shredded cheese and crumbled bacon. Bake for an additional 5 minutes or until cheese is melted. Top with dried chives and serve. - Know someone struggling with keto? Send them here.
KETO EATING OUT AT GOLDEN CORRAL So you're headed to Golden Corral but want to order something to keep it keto? . This is what you do. . ORDER Garlic Herb Butter Sirloin 6 oz and Brussel Sprouts 360 calories, 24g fat, 27 g protein, and 3g net carbs - Yes Golden Corral is a buffet, as a general rule stick to quality meats like sirloin, brisket, and short ribs. Add as much veggies as you like as sides with brussel sprouts, steamed asparagus, and green beans as good options. . Know someone struggling with keto? Send them here
KETO CHOCOLATE Wondering if you can eat chocolate while doing the ketogenic diet? . The answer is yes! Follow these guidelines while having chocolate on keto! . CHOOSE THESE Dark chocolate, the darker the better. Aim for 85% cocoa or higher, because the higher the % the less net carbs per serving. - Unsweetened Cocoa powder is a great keto option to use for baking! - AVOID THESE Milk chocolate or white chocolate. Both are really high in carbs and don't have any real health benefits like dark chocolate does anyways. - ALWAYS READ THE LABEL You always want to read the label to make sure there are no added sugars and to make sure you are tracking your net carb intake. - AVOID CHOCOLATE ALTOGETHER IF ITS A TRIGGER FOOD If you know you cant stick to eating a little bit of chocolate, it may be best to avoid it altogether. . Know someone struggling with keto? Send them here
KETO JALEPENO POPPER PIZZA Here is a delicious recipe for a Keto Jalepeno Popper Pizza by @ruledme CALORIES/MACROS This makes 8 servings of Jalepeno Popper Pizza. Each serving is 190 Calories, 15g Fats, 11g Protein, 3g Net Carbs . INGREDIENTS Crust 2 cups shredded mozzarella cheese ¾ cups almond flour ½ teaspoon oregano½ teaspoon paprika ½ teaspoon red chili flakes ½ teaspoon pepper Toppings 1 tablespoon tomato paste 1 bacon bits 1 cup chopped jalapeno peppers 11 teaspoon cream cheese½ teaspoon garlic powder 3 tablespoons chopped chives DIRECTIONS In a microwave-safe bowl, place your mozzarella cheese. Add the oregano, paprika, red chili flakes, and pepper. Heat the cheese up in the microwave, for approximately one minute, or until it has melted. Stir your almond flour into the cheese, mixing until a dough has been formed. Place your dough onto a piece of parchment paper and a pizza tray if you have one. Although, it’s not necessary, it’s just for stabilization when transferring to the oven. Using your hands, knead the dough together. Using a rolling pin, roll the dough into a circle shape. Roll the edges of the dough 2 inches towards the center of the pizza to make a crust.Place a dollop of tomato paste onto the dough, spreading it around with a spoon.Using a teaspoon, place ½ chunks of cream cheese around the pizza. Top with jalapenos, bacon, chives and garlic powder. Cook at 350°F for 30-40 minutes. - Know someone struggling with keto? Send them here.
Love eating out on keto? Follow @ketoeatingout for meal ideas at your favorite resturaunts! . KETO EATING OUT AT CULVERS So you're headed to Culvers but want to order something to keep it keto? . This is what you do. . ORDER A ButterBurger Cheese Double Without the Bun and No Ketchup 480 Calories, 38g Fat, 34g Protein, 2g Net Carbs . Know someone struggling with keto? Send them here
STOPPED LOSING WEIGHT ON KETO? Wondering what you should do if you've stopped losing weight while doing the ketogenic diet? . Try these 3 things to start losing weight again with the ketogenic diet! . TRACK YOUR FOOD If you're not losing weight, you're not in a calorie deficit, its that simple. A calorie deficit (eating less/and or burning more calories than your body needs to maintain its current weight ) is absolutely essential for weight loss. Make sure that you're in a 300-500 calorie deficit below your maintenance calories. You can achieve this calorie target by taking your body weight and separately multiplying it by 10 and 12. The result you get from 10 will be your daily goal if you want rapid fat loss. The result you get from 12 will your daily goal if you want fat loss but more muscle retention. - HIT YOUR MACROS Make sure to be following the strict keto macros of 75% fat, 20% protein, and 5% or less net carbs. These macros will ensure that you're actually getting into ketosis and optimizing your fuel utilization. This will result in your body efficiently using fat as fuel, which will only aid weight loss. - STAY HYDRATED If you're dehydrated your body weight is going to go up. This is simply due to the fact your body will be holding onto more water since you're not providing it with enough each day. So to drop that water weight back down you actually need to drink MORE. Also remember while doing keto you need to be hydrated so you don't experience any negative die effects like nausea, headaches, and feeling crummy. Aim to drink half your body weight in ounces each day while getting plenty of electrolytes in your diet like sodium, potassium, and magnesium. -