Eat This, Not That: Ketogenic Eating Guide

Selection of healthy fat sources

Eat This

FATS:

 

Protein:

  • Pasteurized eggs
  • Grass-fed fatty cuts of beef like ribeye steaks and 85/15 or 80/20 ground beef
  • Uncured center-cut bacon
  • Wild caught fatty fish and seafood like salmon and shrimp
  • Organic fatty cuts of pork such as pork shoulder and pork chops
  • Free-range chicken with skin: chicken thighs, drumsticks, wings

 

Dairy:

  • Full fat, organic dairy products including heavy whipping cream, sour cream, cream cheese, mascarpone, cheese (hard, soft, blue)

 

Veggies:

  • Leafy greens: swiss chard, bok choy, spinach, lettuce, endive, radicchio
  • Cruciferous veggies: dark leaf kale, radishes
  • Celery, asparagus, cucumber, zucchini

 

Fruit:

  • Avocado
  • Blackberries
  • Strawberries
  • Blueberries
  • Raspberries

 

Nuts and Seeds:

 

Flours:

 

Milk:

  • Unsweetened almond/cashew/coconut milk
  • Full fat coconut milk and coconut cream

 

Sweeteners and Baking Supplies:

  • Stevia
  • Erythritol/Swerve
  • Xanthan gum
  • Guar gum
  • Lily’s SF dark chocolate
  • Extra dark chocolate without soy lecithin
  • Unsweetened cocoa powder

 

Beverages:

  • Water
  • Coffee
  • Unsweetened tea
  • Diet Soda

 

Other:

  • Pork rinds
  • Broth/bouillon (NOT low-sodium)
  • Rao’s or another low carb, sugar free tomato sauce

 

Booze:

  • Dry red wine, spirits (but try to avoid all together)

 

 

Not That

 

Fats:

  • Polyunsaturated Fats marketed as “heart healthy” like margarine
  • Trans Fats (except the ones naturally occurring in meat)
  • Corn oil
  • Canola oil
  • Vegetable oil
  • Safflower oil
  • Sunflower Oil

 

Protein:

  • Meat covered/mixed with breadcrumbs
  • Soy
  • Whey Protein Isolate

 

Dairy:

  • Low Fat/Fat Free Dairy products
  • Yogurts, cottage cheese
  • Cow’s Milk

 

Vegetables:

  • Root vegetables: potatoes, parsnip, beets, carrots
  • Corn
  • Sugar Snap Peas

 

Fruit:

  • All other fruit (blueberries and raspberries are OK in certain recipes)

 

Nuts:

  • Cashews, pistachios, chestnuts

 

Grains:

  • All grains, even “whole grains”, quinoa, rice, barley, millet, wheat flours/wheat gluten
  • Beans and legumes

 

Beverages:

  • Soda
  • Juice

 

Sweeteners:

  • Sugar – table sugar, high-fructose corn syrup, agave syrup, maple syrup, honey, fructose
  • Artificial sweeteners – equal, aspartame, acesulfame, sucralose, saccharin, Sweet & Low, Splenda

 

Other:

  • “Low Fat”, “Low Carb” and “Zero Carb” products (Atkins bars/products)
  • Processed foods containing carrageenan, MSG and sulfites

 

Booze:

  • Beer, sweet wines, sugary cocktails

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Mexican Grilled Chicken & Vegetables Recipe

 

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Grilled chicken is used quite often in my household, mostly because its easy and quick to throw on the grill or in the oven. I ALWAYS crave mexican food while on the keto diet so my mom and I recently made this mexican inspired grilled chicken and vegetables and now I am bringing this delicious recipe to you! If you do not have a grill or just don’t feel like cooking on it, you can also make this recipe completely in the oven and I will be including the instructions for the baking method as well!

An important thing to remember when cooking meat on a ketogenic diet, especially chicken breast, is to always add healthy fats like butter, coconut oil or olive oil when cooking it. This is important because chicken breast is very high in protein and low in fat and carbohydrates. You can also add fat to this recipe by adding toppings like avocado and sour cream to get the fat content higher as well.

If you are new to the ketogenic diet, and you don’t understand why healthy fat is important on a keto diet then check out this article: The Ketogenic Diet for Beginners

Now Lets Get Started

Ingredients:

NOTE: The ingredients shown above are just the ones that we used but you can always add your own twist to the recipe by using different vegetables or seasonings.

Chicken Preparation:

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  1. Preheat your grill to medium-high or the oven to 350˚F.
  2. Prep the chicken breasts by rinsing them off in cold water then placing them in a bowl.
  3. Mix the lime juice, garlic powder, onion powder, extra spicy seasoning, and southwest chipotle seasoning in the bowl with the chicken. Mix with wooden spoon or hands until the chicken is completely covered in the lime juice and seasonings.

Chicken Cooking Instructions:

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  1. After the chicken is seasoned well, place them on the grill and check every 5-7 minutes. The chicken should take about 25-30 minutes to cook fully, but depending on your grill and the temperature at which you are cooking, it may take longer to cook all the way through. If you are using an oven to cook the chicken, preheat your oven to 350˚F and cook for 25-30 minutes.
  2. After you have checked to make sure the chicken is cooked all the way through, remove them from the grill or oven and place in a bowl and toss in 2 tablespoons of melted butter.
  3. Place lid or tin foil on bowl to keep the chicken warm.

Vegetable Preparation:

  1. Rinse all vegetables and place them on a cutting board.
  2. Chop or slice all your vegetables and place them in a bowl.
  3. Mix in olive oil and coat the vegetables completely.
  4. Transfer your vegetables to a grilling tray or pan.

Vegetable Cooking Instructions:

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  1. Cook vegetables on medium high on the grill or 450˚F in the oven
  2. Mix vegetables every 5-10 minutes.
  3. The vegetables should take about 15-20 minutes to cook on the grill, cook them until they are slightly browned on the edges.
  4. In the oven, the vegetables should take about 20-25 minutes, the vegetables may take longer than suggested time depending how brown you like them

Final Steps:

    1. Melt a tablespoon of butter over the roasted vegetables.
    2. Plate and serve your chicken and vegetables.
    3. Enjoy

 

 

 

 

This post contains Amazon Affiliate links. If you click on one of these links and purchase products, I may earn a small commission which helps me with the running costs of the site. Thank you for supporting Kevin Goes Keto.

Keto Lemon Mug Cake (Low Carb Recipe)

As we all know, the ketogenic diet can sometimes feel restricting and unsatisfying when it comes to being able to have quality sweets (aka… that candy bar you almost broke your diet for in the grocery store check out line). But, your journey does not have to end in that grocery store check out line becasue I am lucky enough to have tried one of the best keto desserts of all time and I am here today to share it with you guys.

Sugar Free, Low Carb, & Keto Friendly Lemon Mug Cake

This super easy lemon mug cake is perfect for when you just want a quick treat to fight those cravings that I know most of us occasionally have. When I took my first bite into this cake I instantly thought of all those lemon pound cakes that surrounded my childhood. I must say this version tastes just as good if not better than grandmas old fashioned lemon pound cake recipe (I promise I won’t tell her if you don’t).

Glaze vs. Icing

Personally, I am an icing kinda guy so I prefer the lemon infused cream cheese icing on my cake but I know that there are some of you out there that prefer glaze over icing so I will be including measurements and ingredients for both so you can decide!

Servings: 2
Calories: 250 
Prep/Cook Time: 5 minutes

Ingredients

For the Cake:

  • 4 tbsp almond flour extra fine
  • 2 tbsp double/heavy cream
  • 1 1/2 tbsp truvia or (sweetener of choice)
  • 1 egg
  • 2 tbsp lemon juice
  • 1/2 tsp baking powder

For the Icing:

  • 1 tbsp cream cheese
  • 1/2 tbsp heavy cream
  • 1 tsp truvia (or sweetener of choice)
  • 1/4 tsp lemon juice

or…

For the Glaze:

  • 1 tbsp unsalted butter
  • 1 tbsp double/heavy cream
  • 1/4 tsp lemon juice
  • 1 tbsp truvia (or sweetener of choice)

Instructions

 

  1. Grease the inside of a ramekin or mug of choice with melted butter.
  2. For the cake: Mix all dry ingredients – almond flour, sweetener and baking powder
  3. Add all wet ingredients and mix thoroughly with a fork. If you find your dough is too liquid add a bit more almond flour.
  4. Transfer batter into your ramekin/mug and level the top.
  5. Microwave on high for about 90 seconds depending on the strength of your microwave.
  6. Remove from microwave and turn upside down onto a plate.
  7. For the icing, mix all ingredients until combined then microwave for 15-30 seconds depending on desired thickness.
  8. Or for the glaze, melt the butter, then stir in the cream, lemon juice and sweetener.
  9. Let it cool until the icing or glaze begins to thicken but can still be poured. Then spoon/pour over cake and serve.

Nutritional Facts (Per Serving)

| 24g Fat | 4 Net-Carbs |7g Protein |

 

This post contains Amazon Affiliate links. If you click on one of these links and purchase products, I may earn a small commission which helps me with the running costs of the site. Thank you for supporting Kevin Goes Keto.

 

Almond Flour

While pursuing a ketogenic diet many people often feel deprived, unsatisfied, and sometimes just tired of the same old meals. Well, almond flour has absolutely saved my life when it comes to spicing things up in the kitchen. I can practically make anything that I am craving! From cakes, breads, chicken tenders, cookies, and even pizza! Almond flour is a simple ingredient made from almonds that can replace old fashioned flour. This particular brand only contains about 3 net carbs per serving, 6 grams of protein, and a whopping 14 grams of fat. This is a perfect macro breakdown for a ketogenic lifestyle and should definitely be incorporated into your daily diet!

Below I have attached a direct link to amazon so you can grab your first bag today!

https://www.amazon.com/gp/product/B06Y6HB4L4/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B06Y6HB4L4&linkCode=as2&tag=kevingoesketo-20&linkId=6f6ad698c36e09384c3196a524c59b92

The Benefits of Lemon Water on a Ketogenic Diet

The Ketogenic Diet has proven time and time again to be one of the best diets for weight loss. It can also be very beneficial in reducing the risk of cancer, focusing the brain (increased memory, clarity, and seizure control). This diet has also been proven to reduce the chance of migraines, as well as controlling diabetes.

With all of these amazing benefits some people still have their doubts about staring this diet due to the fact of the routine of eating high acidic forming foods such as fresh meat, some oils and nuts, as well as most dairy. One quick and easy way to neutralize the acid in your body is by adding lemon juice to your daily diet. Here is why you should be drinking lemon water on the ketogenic diet.

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Lemons, And How They React In The Body

Lemons in general are natural disinfectants, therefore when they enter the body they clean everything that they pass through including toxins that live in the body. Lemon itself is very acidic based on its pH level of two. With that being said I’m sure you are now thinking: How does lemon juice become alkaline (having a pH greater than 7) when you consume it?

Well, it turns out that food’s pH level before it enters your body has little to do with how it may effect your body after being ingested. Although, lemons are an acidic food they transform into an alkaline substance after entering your body which then will easily and naturally neutralize your body.

Why This Is Important

In order for the cells in your body to function properly you should maintain a pH level of about 7. Maintaining this pH level on a ketogenic diet is important because you are consistently eating high acidic forming foods which will then result in health problems down the road. A common health problem that arises is a state of health referred to metabolic acidosis.

Lemon water is not the only way that you can neutralize your body on a ketogenic diet. One way that many people neutralize their bodies while on this diet is adding more alkaline vegetables to their diet like asparagus, broccoli, and green beans. There are many more vegetables and foods that would have the same effect on your body but these are just some of the most popular and convenient options.

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5 Benefits Of Lemon Water

  1. Great Source of Vitamin C
    Citrus fruits like lemons are high in vitamin C, which is a antioxidant that helps protect cells.
  2. Improves Skin Quality
    Drinking lemon water has been proven to improve the quality of your skin and aids in preventing wrinkling. If your skin loses moisture, it becomes dry and prone to wrinkles. With that being said, being properly hydrated will help prevent this from happening and adding lemon water to your hydration regimen will help rid the skin of toxins and improve your overall skin quality.
  3. Aids in Weight Loss
    One way that drinking lemon water promotes weight loss is the the reduction in appetite and calorie intake. There have also been many studies that prove an increase in the body’s metabolic rate when drinking lemon water.
  4. Cleanses and Detoxifies the Body
    Because lemons are a natural disinfectant, when they enter the body they clean everything that they pass though which helps the body function properly.
  5. Helps Body Absorb Nutrients
    When drinking lemon water with daily meals it helps the body with absorbing the nutrients that you need to maintain a healthy life.

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How To Make

Lemon water is literally one of the easiest things to make and the awesome thing about it is you can add other things to it to make it even more nutritious than it already is. Sometimes I like to add limes or cucumbers to it to give it a little extra flavor. While on a ketogenic diet sometimes I miss just some good old fashioned lemonade so ill add some of my favorite sweetener to it!

Start by grabbing 2 or 3 lemon slices and lightly squeeze them into your water and then just throw the remaining of the lemon straight into your water so it can stay infused throughout the day when you refill your favorite cup / bottle.

From there you can add anything else that sounds tasty!

Things to consider adding to your lemon water:

  • Cucumbers
  • Lime
  • Raspberries
  • Blackberries
  • Sweetener

Will Lemon Water Kick You Out Of Ketosis?

The short and simple answer is no. Lemons are perfectly fine on a ketogenic diet and only can improve your overall experience and weight loss. 1 whole lemon only contains about 2 net carbs, and you are not even eating the entire thing. You are drinking a diluted version of the lemon juice contained in lemons so the carb count is quite frankly very minimalistic.

Double Chocolate Keto Mug Cake

Attention to all chocolate lovers! This double chocolate mug cake is out of this world, and the crazy thing is that it is so very easy to make! I actually made mine entirely in the microwave. You all must give this one a try!

Ingredients:

  • 1 tbsp Butter
  • 2 tsp Almond Flour
  • 1/2 tsp Coconut Flour
  • 1 tbsp Truvia ( or sweetener of choice)
  • 1/8 tsp Vanilla Extract
  • Pinch of Salt
  • 1 Egg
  • 1 tsp Unsweetened Cocoa Powder
  • 1/2 tsp Baking Powder
  • 2 tbsp Unsweetened Baking Chocolate (chopped)

Instructions:

  1. First, melt the butter in a small dish in the microwave for about 20-30 seconds.
  2. Next, grab your favorite microwave safe mug or ramekin and spray with non stick cooking spray.
  3. Add all of the dry ingredients into your mug or ramekin and mix until it is all combined.
  4. Then, add the melted butter, egg, vanilla extract and half of the chopped baking chocolate into the dry cake mix and combine very well with a fork until everything is mixed together nicely!
  5. Top your cake batter with the remaining chopped baking chocolate and pop your mix into the microwave for about 90 seconds ( depending on your microwave ).
  6. Finally, remove the cake from the microwave and flip onto a plate and let cool. I topped mine with whipped cream and sugar free chocolate syrup but this is optional!

 

Enjoy 🙂

Easy 90 Second Keto Bread

 

One reason that people shy away from the keto diet is because they just cannot seem to give up their bread! Well, I have the solution for you all. This super easy keto bread is made entirely in the microwave! It is just a simple bread that you can make a sandwich with, use as a hamburger or hotdog bun, or even just as buttered bread as a side for a meal! Each loaf is only about 1.5 net-carbs (depending on the ingredients that you use) and can be cut in half or even quarters if you like thinner bread!

Ingredients:

  • 2 tbsp Almond Flour
  • 1/2 tsp Baking Powder
  • 1 tsp Ground Flax Seed (optional)
  • 1 tbsp Melted Butter
  • 1 egg

Instructions:

  1. First, grab your favorite mug or ramekin and lightly spray with non stick cooking spray.
  2. Then, mix the almond flour, baking powder, and ground flax seed in the greased mug or ramekin. Set aside.
  3. Place butter in a separate dish then pop it into the microwave for about 15 seconds until melted nicely.
  4. Add the egg and melted butter to your bread mix and mix very well with a fork, the longer you mix the better it turns out! If you don’t incorporate the egg well enough with the bread mix it will not reach the desired fluffiness of bread!
  5. Pop the mixture into the microwave for 90 seconds until your bread has pulled away from the sides of the dish and is slightly firm.
  6. Remove the bread from the dish by flipping it onto a plate, it should come out easily.
  7. Let cool, cut to desired thickness & serve!

 

The reason I love this bread so much is because of how easy it is to make! Once you get the hang of it, making this bread will be like second nature! Once you get the hang of it you can always add some of your favorite seasonings. Personally, I like to add some basil, salt, pepper and a pinch of garlic powder to give it some extra flavor but it is not necessary!

I hope you guys enjoy 🙂

Macadamia Nuts

Macadamia Nuts are by far one of the best keto snacks that you can have due to the fact that they are very high fat and one of the lowest net-carb nut that you can find! The macadamia nut has about 24 grams of fat, 2 grams of protein, and only about 2 net carbs per serving! Macadamia nuts are perfect when you are lacking in your fat for the day, they are also great to eat in the morning to get your body burning fat as soon as you wake up! Overall, macadamia nuts are just perfect and they should be in EVERYONE’S pantry!

Below I have attached a direct link to this product on amazon!

https://www.amazon.com/gp/product/B00509LVIQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00509LVIQ&linkCode=as2&tag=kevingoesketo-20&linkId=cb1a8732bacc0800d0297e73ff6a8599

Cinnamon Roll Mug Cake

The cinnamon roll mug cake is an easy way to make a low-carb keto friendly cinnamon roll! This beautiful creation only takes a couple of minutes to make in the microwave! This mug cake is so good, I think it definitely rivals Cinnabon!

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Ingredients:

For the Cake:

  • 1 tbsp melted butter
  • 2 tbsp almond flour
  • 1/2 tsp cinnamon
  • 1 tsp truvia or sweetener of choice
  • 1/2 tsp baking powder
  • 1 egg

For the Glaze:

  • 1 tsp cinnamon
  • 1 tbsp melted butter
  • 1 tsp truvia or sweetener of choice

For the Icing:

  • 1 tbsp cream cheese
  • 1/2 tbsp heavy cream
  • 1 tsp truvia or sweetener of choice

Instructions:

  1. First, dump all of your dry ingredients for the cake mix into your mug or ramekin of choice, mix well.
  2. Then, add the egg and melted butter into the cake mix, mix well. Set aside.
  3. In another small bowl mix glaze ingredients. Put it in the microwave for about 30 seconds until it is all melted together nicely. Mix the glaze until there are no lumps.
  4. Pour about half of the glaze mixture into your cake batter. Then take a knife to swirl the glaze within the mixture. Set aside.
  5. In a small bowl mix the icing ingredients together, then place into the microwave for about 20 seconds until all of the ingredients easily melt together when stirred.
  6. Pop the cake mixture into the microwave for about 60-90 seconds depending on your microwave. Your mixture should rise nicely and pull away from the sides of the mug or ramekin. Remove from microwave.
  7. Flip the cake onto a plate and pour the remaining glaze and icing on the cake.
  8. Enjoy!

| Calories: 400 | Fat: 41g |Protein: 11g | Net Carbs: 5 |

 

 

The Ketogenic Diet for Benginners: List of Foods to Eat and Avoid

One of the biggest reasons people fail when pursing a diet is because they have no clue where to begin. Well, I am here to show you where to start and prove to you that the ketogenic diet is right for you and is very possible to accomplish. The biggest thing that I learned when I started the keto diet is that it is okay to fail a couple of times as long as you learn from your mistakes and continue to press forward.

What is the Ketogenic Diet?

Well, the ketogenic diet is a very low-carb, high-fat diet. The ketogenic diet shares many similarities to the Atkins diet and other low-carb diets. It involves reducing your carb intake drastically and replacing it with healthy fats. After doing this for about 3-7 days (depending on your body) you will reach a high fat burning metabolic state called ketosis. When this happens, your body begins to use fat as a source of fuel instead of carbohydrates. The end goal of a properly maintained ketogenic diet is to force your body into this fat burning metabolic state of ketosis which will result in shedding pounds of body fat.

As stated in a previous blog post, my daily calorie intake consists of about 75% fats, 20% protein and only about 5% carbs. Now this percentage breakdown can be different depending on your body type and how your body reacts to certain foods, but this breakdown is standard when starting the ketogenic diet. So, my advice to you is to start out with this breakdown and then go from there and see what works best for you.

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With that being said, people often times have no idea what to eat when starting on this diet. Quite frankly they are just lost at the grocery store.

What Should You Eat?

Are you not sure what you should be eating? Below, I have created a list of things to eat when on a ketogenic diet as well as things to avoid!

Healthy Fat Sources:

  • Butter
  • Coconut Oil
  • MCT Oil
  • Mayonnaise
  • Pecans
  • Macadamia Nuts
  • Walnuts
  • Pumpkin Seeds
  • Other Exotic Oils

Dairy Sources:

  • Most Cheeses
  • Unsweetened Almond or Coconut Milk
  • Cream Cheese
  • Heavy Whipping Cream
  • Sugar Free Creamers

Meats/Protein:

  • Fish and Seafood
  • Steak (preferably a ribeye cut)
  • Ground Beef
  • Chicken Breast
  • Pork
  • Bacon
  • Sausage
  • Eggs

Vegetables:

  • Avocado
  • Spinach
  • Lettuce
  • Asparagus
  • zucchini
  • Olives
  • Cucumber
  • Eggplant
  • Cabbage
  • Cauliflower
  • Broccoli
  • Kale
  • Brussel Sprouts

Fruits: (in moderation)

  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries

Drinks:

  • Water
  • Bone Broth
  • Diet Juices
  • Diet Soda
  • Coffee (paired with sugar-free creamers & sweetener)
  • Tea (paired with sugar-free sweetener)
  • Sugar Free Energy Drinks

Foods to Avoid:

  • All Breads
  • Potatoes
  • Corn
  • Carrots
  • Melons
  • Bananas
  • Pineapple
  • Apples
  • Milk
  • Oats
  • Wheat
  • Quinoa
  • Beans
  • Honey
  • Sugar
  • Yogurts
  • Sugary Drinks

 

Eating on the ketogenic diet can often times be trial and error when getting started. My biggest piece of advice to you would be to start off reading the Nutrition Facts on all of the foods and drinks that you consume then decide if you should be eating it based on the information that I have given you. When starting the ketogenic diet I recommend tracking all of your daily calories that you consume on a mobile app. This will get you in the routine of knowing what you eat!