Soft and gooey S'mores Bars that are low-carb and keto. These bars are sugar-free, grain-free and they are the perfect bite-sized treat for your holiday and New Year's Eve table!
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How to assemble the perfect low-carb and keto charcuterie board everyone will enjoy! List of the best low-carb foods to use for a charcuterie board.
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How to make crispy Southern Fried Shrimp without flour. Served with a classic slaw, this low-carb recipe will be a hit at your dinner table!
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This boozy cranberry raisin ice cream is insanely delicious! It's the most scoopable, silky smooth, no icy, soft keto ice-cream made with no ice-cream maker.
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This show-stopping savory wreath recipe is the ultimate entertainers appetizer at Christmas, New Year's and any special occasion. Layers of deliciously creamy avocado, smoked salmon, crunchy cucumber and fish roe are best served as dip with keto bread or low-carb crackers.
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This festive low-carb loaf cake recipe is fluffy, sweet and moist. It's bursting with orange and cranberry flavors, drizzled with silky smooth sugar-free white chocolate ganache, and topped with sweet and tart dried cranberries.
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Roasted in butter with pumpkin, chestnuts and some cheeky fried sage leaves, this recipe makes a fantastic low-carb side dish for winter.
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These easy low-carb Gingerbread Ganache Truffles are perfectly smooth on the inside, spiced delicately with cinnamon and ginger, and encased in a crisp sugar-free chocolate shell.
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The creamiest egg liqueur made at home without sugar. This Czech version of a classic Eggnog uses cream, egg yolks, vanilla, cinnamon, low-carb sweetener and dark rum.
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This sugar-free White Hot Chocolate is the perfect winter warmer for the festive season.
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Beef short ribs marinated in herbs and spices and then slow cooked until soft and tender. Serve with cauliflower mash for the perfect winter warmer.
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This is the ultimate festive pie! Flakey grain-free crust filled with sweet and zesty cranberry curd and topped with soft and fluffy whipped cream.
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This low-carb cranberry curd is packed with flavor and beautiful vibrant color, making it perfect for Christmas and holiday baking.
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If you're craving a crunchy keto snack, make these low-carb crostini bread crisps. They are the perfect vessel for any dips and pate.
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A festive keto cake made with a fudgy brownie, chevy chocolate chip cookie, and creamy tiramisu layers. Three of your favorite desserts in one show stopping celebration cake that is low-carb, keto, sugar-free and grain-free!
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How to make low-carb Yule Log, also known as Buche De Noel. Silky smooth dark chocolate ganache, soft and fluffy keto sponge flavored with rum and rich sugar-free mascarpone cream filling.
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Juicy and succulent turkey drumsticks with crispy skin baked in butter, mustard and herbs. A tasty festive keto dinner recipe for your holiday table!
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How to make a show stopping gingerbread house from scratch. A step-by-step guide to making low-carb, gluten-free and keto gingerbread house decorated with sugar-free royal icing.
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A tasty low-carb festive side salad made with roast pumpkin, sugar-free cranberries and soft goat's cheese. Ideal to serve with roast turkey, pork roast or baked salmon.
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A tasty festive twist on a classic pecan pie. Flakey low-carb crust, filled with rich rum and vanilla flavoured pecan filling. So good!
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Finally, Panettone made low-carb! This keto Panettone made with cranberries and chocolate chips tastes amazing. It's fluffy and full of flavour just like your classic Italian Christmas Bread.
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A healthy take on traditional Shepherd's Pie made with soft and tender chicken livers cooked in earthy mushroom gravy, all topped with creamy mashed cauliflower and cheddar topping.
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These low-carb Buddha bowls make a great go-to mid-week meal, with quick veggie fritters, roasted veggies and kale salad, all drizzled with creamy tahini dressing.
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Easy 90-second keto bread topped with creamy brie and sugar-free cranberry sauce. A delicious festive low-carb meal in just 15 minutes!
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Easy low-carb breakfast meal for two. Crisped up bacon cooked in buttery ghee with shredded Brussels sprouts, caramelized onion, garlic and Dijon mustard.
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Sugar-free white chocolate, cranberry and pistachio bark sprinkled with flaked sea salt. This festive keto fat bomb is the perfect holiday candy!
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Fluffy, super simple low-carb bread made in less than 5 minutes. This gluten-free bread is ideas for sandwiches, lunchbox meals and to serve as a side with salads.
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How to make your own dried cranberries at home with no sugar! An easy recipe for low-carb cranberries dehydrated in the oven.
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A tasty twist on a simple frittata made with chorizo, spinach, onion, garlic and goat's cheese. At just 2 grams of net carbs, this recipe makes the perfect keto breakfast, lunch or dinner.
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Who knew banana bread could be keto friendly? With just 4 grams of net carbs, this is the the best low-carb banana bread you'll ever try!
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An easy one pot low-carb vegetarian casserole made with chunky vegetables baked with the creamiest grain-free cheese sauce.
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A creamy casserole is the perfect indulgent winter warmer, and these creamy keto fish pies won't disappoint!
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This lush and unique keto pie with all the familiar spices and flavors of fall will make you a true dessert hero. There are no apples in this recipe but you will never know!
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This easy one tray keto dinner recipe features moist and flakey cod, delicately flavoured with rosemary, and wrapped in crispy bacon.
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These are by far the BEST Keto Marshmallows. Soft and fluffy sugar-free marshmallows that can be toasted just like real marshmallows!
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Keto and Whole 30 compliant dinner recipe made with crispy bacon, beef flavored, tomatoes and herbs. Easy to make in less than 30 minutes and it's low FODMAP too!
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These individual low-carb pot pies are made with our easy 2-ingredient grain-free dough and filled with pork, sage, mustard and onion wrapped in the creamiest keto gravy.
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These crunchy sugar-free biscotti are great for dunking in tea, coffee, or hot chocolate. It's the perfect sweet breakfast treat or an after dinner dessert.
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Pumpkin pie, cheesecake and brownie fused into one delicious keto treat! Deliciously spiced sugar-free pumpkin cheesecake delicately swirled and married to rich, fudgy low-carb brownies.
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Omega-3 fats are known for being anti-inflammatory and great for preventing chronic diseases. Here's everything you should know about the different types of omega-3 fats and why they are important for our health.
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Simply the easiest Low-Carb French Toast recipe! Made with our 90 second keto bread and a simple cinnamon egg soak, all drizzled with sugar-free syrup.
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Looking for an easy low-carb breakfast meal that can be made in less than 15 minutes? These tasty turmeric spiced scrambled eggs with kale, turmeric and cumin.
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This easy low-carb soup is the Wonder Woman of the soup world! Made with four types of green veggies, coconut milk and hemp seeds, this soup is a nutritional powerhouse.
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This Greek style low-carb vegetarian tray bake makes a quick delicious meal with minimal clean up!
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A huge collection of keto recipes for your spooky menu filled with easy dishes you can pull together to make your fright party! Appetisers, finger foods, main course recipes, treats and even loads of delicious ideas.
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This spooky chocolate candy is the ideal treat for a healthy Halloween. You won't need activated charcoal to achieve this effect!
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These keto chaffles are the perfect Halloween treat. They are fluffy inside and crispy on the outside just like waffles!
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This light and airy low-carb dessert is spooky and pretty at the same time! The marble effect is achieved by combining sugar-free black chocolate cheesecake with green mint swirls.
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The best sugar-free meat glaze recipe! Baste any grilling fish or meat with this sticky, finger-lickin' good glaze.
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This cozy autumn soup is ready in under 30 minutes and can be prepared with just a few common keto approved pantry staples!
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Juicy tomatoes paired with nutty avocado and creamy burrata, drizzled with olive oil and balsamic vinegar, and all finished with white truffle oil and fresh basil.
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Beat keto-flu with this sugar-free electrolyte drink! It's high in magnesium, potassium and sodium to help you replenish electrolytes.
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This delicious Italian dish is made with Palmini sheets instead of pasta. A grain-free, low-carb and keto approved lasagna made with only five ingredients!
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Are artificial sweeteners healthy or even safe to consume? Here are the top three reasons why you should avoid using artificial sweeteners and replace them with healthier natural low-carb sweeteners.
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These Persian style meatballs are a tasty keto comfort food recipe. A healthy low-carb dinner made with beef meatballs, green beans and cauliflower rice infused with fragrant spices.
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This easy three ingredient low-carb side dish makes a tasty alternative to pasta dishes. Fennel, pesto and virgin avocado oil plus seasoning - that's all you'll need!
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Toasted buttery almond and coconut base topped with the creamiest cherry no-bake cheesecake. A healthy sugar-free, gluten-free, egg-free and keto dessert with no oven needed!
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This delicious Italian dish is made with Palmini instead of pasta. A grain-free, low-carb and keto approved recipe that is super easy to make with only three ingredients!
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This is the best keto caramel sauce made with just 3 ingredients. It's smooth and silky with no sweetener crystals. Deliciously creamy and perfect for drizzling, just like real caramel.
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This crustless quiche is grain-free, nut-free, vegetarian and low-carb. A healthy keto recipe ideal for meal prep and lunchboxes!
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These mini keto peach cobblers are so easy to make in just 30 minutes! An easy dessert made with sugar-free cinnamon peaches baked with butter, and a simple low-carb almond crumble topping.
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Just like KFC crispy keto chicken fried in grain-free, nut-free and gluten-free breading. This is the closest you will get to this popular take away meal!
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Download the best keto app - it's free! In this update we added allergy filtering and more awesome features and improvements!
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Nothing screams “summer!” quite like a refreshing frozen cocktail, and this low-carb raspberry margarita is the perfect thirst quencher for those hot summer days.
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This low-carb crumble is an easy sugar-free dessert that features strawberries and ginger baked with vanilla and cinnamon, all topped with crunchy grain-free crumble.
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Deliciously juicy pan seared salmon steak served with zingy avocado salad. An easy keto dinner prepared in less than 20 minutes!
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Creamy low-carb ice cream made with sugar-free cherry sauce and dark chocolate chips. Better than Ben & Jerry's!
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Easy low-carb coffee cake made with gluten-free almond flour sponge topped with fresh apricots and a delicious sugar-free crumble topping.
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This creamy chicken, cucumber and avocado salad is packed with healthy fats and protein. A healthy keto lunch or dinner in just 10 minutes.
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Counting calories is an ineffective long-term weight loss strategy! It’s impossible to do accurately and your metabolism and hormones adapt to foil you! Here’s what you should know & 4 alternatives to focus on to work with your biology, rather than against it.
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This veggie Shakshuka is an easy keto recipe that features eggs poached in delicious tomato and pepper sauce, spinach and feta.
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Creamy blackberry ice cream delicately flavored with lavender. A delicious twist on traditional blackberry ice cream that is sugar-free and keto!
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This low-carb Asian inspired ginger pork cauli-rice bowl is so easy to make, it tastes delicious and it's so good for you! An easy keto dinner that's also dairy-free, nut-free, egg-free, paleo and Whole 30.
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Pan seared sea bass cooked to perfection with crunchy skin and served with butter samphire and lemon. An easy low-carb dinner recipe in just 10 minutes!
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Smooth and creamy sugar-free strawberry syrup made at home using just three ingredients. Ideal for homemade drinks and cocktails or as a low-carb drizzle over ice cream!
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Making low-carb jerky at home has never been easier! No sugar and no dehydrator needed. A healthy travel-friendly keto snack packed with protein.
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Deliciously light and fluffy sugar-free whipped coffee served over iced chocolate almond milk. A quick step-by-step guide to the Korean dalgona coffee with a mocha twist!
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A light and airy low-carb dessert bursting with fresh strawberry flavor and made with just 5 ingredients. It's made with gut-healing gelatin and tastes like crustless no-bake keto cheesecake!
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Salty, chewy Halloumi wrapped in thin slices of prosciutto. These low-carb Halloumi sticks can be served with dips, burgers, salads, and summer skewers.
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This is the creamiest, silkiest vanilla keto ice cream you will ever try. Finally an easy way to make ice cream that is soft and no icy!
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Deliciously juicy chicken tenders drizzled with creamy low-carb almond satay sauce and served with crunchy broccoli. An easy keto dinner recipe in just 20 minutes!
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Sugar-free berry jam made at home with just a few common ingredients and no pectin. A healthy way to enjoy jam with none of the sugar and additives.
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This frozen sugar-free strawberry daiquiri is the perfect drink for a hot summers afternoon soaking up some sunshine. A refreshing low-carb summer cocktail in just 5 minutes!
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This quick and easy Spanish inspired keto friendly spiced cauliflower rice is the perfect alternative to the regular carb loaded rice.
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Should you count total carbs or net carbs? This article explores exactly what is meant by "net carbs" and why food sources matter when tracking carbs on a low carbohydrate diet.
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Deliciously creamy low-carb coconut milk panna cotta delicately flavored with fresh lemon verbena.
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A simple one-pot shrimp and rice recipe with a tasty Persian twist. To keep the carbs low, this keto Shrimp Pilaf is made with cauliflower rice.
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This cute low-carb chocolate pancake cereal is great for breakfast and healthy snacking. There's no sugar and no flour in these mini pancakes, and they are nut-free and dairy-free too!
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This homemade bolognese sauce is an easy meal prep recipe ideal for busy weekdays. Pair with healthy keto sides like zucchini noodles, cauliflower rice or steamed veggies!
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It’s common knowledge among yo-yo dieters that when you lose weight and gain it back, it comes back with vengeance. Here's how you can stop the cycle and boost your metabolism.
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Fried Halloumi cheese marinated in curry spices is the perfect vegetarian dinner option. It's a simple low-carb meal made with less than five ingredients.
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Sugar-free pickled ginger made at home in a few simple steps and using only 5 ingredients! A delicious addition to low-carb sushi, stir-fries and poke bowls.
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Think you’re doing “all the right things” to lose fat on keto and it’s not working? You're not alone! The good news is, it’s easy to get the scale moving again with just a few simple tips and Amy Berger's new book will show you how to do it.
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This creamy low-carb vanilla pastry cream tastes amazing with no corn starch and no sugar, just healthy diabetic-friendly ingredients!
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No time to cook? This creamy tuna with broccoli is a simple low-carb dinner recipe that can be prepared in just ten minutes!
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Download the best keto app - it's free! In this update we added activity tracking and trust level for accurate food tracking!
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Is A2 milk better than A1 milk? If you can't tolerate cow's milk, you may be able to tolerate sheep's, goat's or buffalo milk.
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These sugar-free chocolate meringues are light and airy with crispy crust drizzled with dark chocolate. You will only need 6 ingredients!
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This creamy Indian curry sauce is a delicious keto recipe to serve with meat and vegetables. It's so delicious you will never go back to store bought!
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This easy low-carb French onion soup is made with sweet onions and cauliflower roasted until caramelized and topped with Swiss cheese.
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Sheet pan salmon baked with lemon and garlic butter. This is a complete low-carb and keto dinner made in just 20 minutes!
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This low-carb version of a classic Italian dessert looks beautiful when it’s presented in single-serving parfaits. This is the best chia pudding you will ever try!
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These easy canned fish cakes are a great option when you don’t have any fresh protein in the fridge. They are perfect for lunchboxes or a simple keto dinner.
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A huge collection of keto recipes for the Fourth of July celebrations! From classic patriotic red, white and blue desserts, and summer barbecue favorites, to crunchy snacks paired with creamy dips, easy finger food ideas, refreshing summer coolers, show stopping desserts and frozen keto treats.
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Creamy chicken baked with spinach, artichokes and melty cheese. This is a tasty low-carb comfort food for everyday cooking!
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The easiest no-bake keto cheesecake bars made with just a few ingredients. A healthy low-carb dessert for summer. No gelatin needed!
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These easy keto patriotic berry cream parfaits are the perfect sugar-free dessert for the Fourth of July. You will only need 5 ingredients: strawberries, blueberries, macadamias, vanilla and cream!
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This skillet steak is the perfect low-carb recipe for busy cooks. Juicy steak cooked in garlic butter and tossed with bites of zucchini. A tasty dinner recipe in under 20 minutes!
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Tender chicken thighs cooked in rich and creamy lemon, cheese, herb & caper sauce and green beans. An easy keto one-pot meal made with just a few common ingredients in under 30 minutes!
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The best keto chaffles, pepperoni pizza chaffles and sweet snickerdoodle chaffles. This is a step-by-step guide to chaffles that are crispy on the outside and soft inside. No cheese bits and no eggy taste!
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There's nothing like a summer keto dessert with fresh, juicy, deliciously sweet strawberries. Over forty low-carb and keto recipes that will blow your mind!
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Insulin resistance, which is strongly associated with being overweight, blocks the benefits of aerobic exercise at the cellular level. If you’re overweight and insulin resistant, it’s important to get your nutrition in order first. Food is more than fuel.
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A classic summer strawberry cake made low-carb and keto. Layers of gluten-free vanilla sponge filled with fluffy vanilla lemon cream and fresh strawberries.
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This chaffle sandwich is a tasty option for lunchboxes and quick dinners. Soft and fluffy keto bread filled with ham, cheese, tomatoes and lettuce.
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This decadent Chocolate peanut butter milkshake is jam packed with healthy fats to keep you satisfied for longer.
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Creamy and satisfying, smooth and silky vegetable soup made with canned artichokes, aromatics, cream and lemon.
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Cheese is something that many people love, but the food does not always love them. Anyone who is lactose intolerant can experience pain, bloating, and diarrhea when consuming dairy products like cheese. Others voluntarily choose a dairy free lifestyle for personal or health reasons. Even when dairy is no longer a part of the diet, recipes that include cheese can still be made, with a few substitutions.
Cottage cheese is something that many people love and when it is removed from the diet, it can be missed. There is something about a snack of cottage cheese topped with fruit that makes the stomach rumble. Using a dairy free substitute, people can continue to enjoy their cottage cheese snacks without worry of dairy repercussions. This product can be substituted in recipes calling for regular cottage cheese, using the same amount as required in the recipe.
Ricotta cheese is used in many Italian dishes, like lasagna and eggplant rollatini. Substituting the same amount of whipped non dairy cottage cheese will produce an entree that tastes just like the traditional dish. There are even recipes that incorporate dairy free cottage cheese, such as one for banana pancakes, that people may never have tried. Tasting these can move the diet into an entirely new, and healthier, direction.
Warm summer days call for a barbeque and cheeseburgers are a grilled favorite. For those who cannot have regular cheese, there are dairy free slices of mozzarella and American style cheese that feature soy. Each slice is individually wrapped and contains no cholesterol or animal products. Unwrap a slice and add it to a burger, then top it with lettuce and tomato, and enjoy the taste of summer.
Dairy free cheese substitutes can be used in delicious recipes for appetizers, entrees, snacks, and desserts. A honey cream filled crescent is the perfect healthy treat. Mix four ounces of dairy free cream cheese with two tablespoons of honey, then stir in 1/4 cup of sliced almonds. Unroll an eight-ounce package of refrigerated phyllo dough and separate it into eight triangles. Spread one tablespoon of the mixture onto each triangle.
Loosely roll each triangle, beginning at the shortest side and rolling to the opposite point. Place each roll on an ungreased baking sheet, curving rolls into a crescent shape. Sprinkle rolls with ground cinnamon and bake them for 12 to 14 minutes or until they are golden brown. Serve them warm, drizzling them with more honey, for a delicious snack any time of day.
Dairy free recipes are a great alternative for those of us who are lactose intolerant or just trying to avoid dairy products in general. If you are interested in learning more about dairy free recipes,
If you're looking for a healthy snack that is very tasty, and very unique, you've found it with the peanut butter banana cottage cheese pancakes! I know, it sounds absolutely absurd, but once you try them you'll be amazed at how easy they are to make, how wonderful they taste, and how good for you they are compared to regular pancakes! This is assuming that you like peanut butter and bananas, but I am not assuming that you like cottage cheese. In fact, I can't stand to eat cottage cheese plain myself, but the beauty of this recipe is that you can't even tell there is any cottage cheese in these at all.
The way we are going to make this healthy is to use Old Fashioned Quaker Oats instead of flour or pancake mix. We're also going to use cottage cheese and possibly protein powder instead of using butter, sugar, or baking powder. We'll also be using egg whites instead of whole eggs. Finally, I recommend you use natural peanut butter instead of the regular variety.
This recipe will make 2 normal sized pancakes.
What you need:
1/2 cup of Old Fashioned Quaker Oats
1/2 cup of fat free, or low fat cottage cheese
3 to 4 egg whites
1 scoop of vanilla protein powder (not required but recommended for extra protein)
1 banana
1/2 cup of natural peanut butter
1/2 cup of fat free, or low fat cottage cheese
3 to 4 egg whites
1 scoop of vanilla protein powder (not required but recommended for extra protein)
1 banana
1/2 cup of natural peanut butter
This recipe is actually very easy to make! All you need to do is:
Combine everything in a blender, and blend it till it's smooth. I use the "whip" function on my blender. After that, pour on your griddle or into your pan and cook on medium high heat, using a spatula to flip once the side facing down has firmed up.
That's it! You'll have two great tasting, healthy for you pancakes! You could alternatively not use all the peanut butter when blending, and save some to spread on top of the pancakes. You can also experiment and use different fruit. Enjoy your breakfast!
Are you following a keto diet? Everyone is conscious about their health. They care about what they eat and how much calories are there in their food has.
People try to take different steps to keep them active, fit, and healthy. Keto diet is one popular diet for this practice.
In a keto diet, you are supposed to have moderate protein with low carbs and high fat. For some of you, high fats may seem like a shocking addition. But you will understand once you go through with how the diet works.
The diet plan is prepared in a way to burn out fat fasts from your body.
Hence, you will lose weight with this diet.
It is not only good for losing weight but also has other benefits, like raising HDL levels in the blood. HDL is the good cholesterol that keeps you in shape.
However, there is one question that lurks in many people’s minds. How long does it take to shift to ketosis? In this article, we will share information that will answer this question as clearly as possible.
How long does it take to shift ketosis?
What happens in the keto diet?
You see, many people are happy with ketosis. Although there are some with no results from the keto diet. Why is that so?
For a keto diet to work properly, your body needs to enter the ketosis state. In this state, your body fats are converted into sources of energy called a ketone.
It only happens when there is insufficient glucose in the blood. You know, the keto diet limits the intake of carbohydrates.
Hence, there is little glucose in the blood. It creates a condition where glucose is not available when energy is needed.
At this point, the body will start breaking down fats to burn and release energy. As a result, you lose fats from your body.
What happens in glucose is present in blood?
In general, when there isn’t any restriction, the carbohydrate in the diet is changed into glucose. So, glucose is present in your bloodstream.
The glucose is turned to glycogen and stored in the body. When there is not enough storage for glycogen. The excess glycogen is changed into fat.
Now when energy is needed, only the glucose breaks down to release energy. Therefore, the fats stored in your body remain as it is.
So you can only gain weight with time. There is no break down of fat i. in the natural process.
However, there is a reverse process to this as well. But for that to work, you need to get rid of the glucose in your blood.
The only way to do this is by cutting carbohydrates, which breaks down into glucose after you eat it. In the absence of glucose, the body will convert the glycogen back to glucose.
Hence, glycogen and fats are broken down to release energy when necessary.
How much carbohydrate should be in my diet?
After reading all the information, you must have realized how the keto diet works. If you want to reduce weight in this process, you have to control carbohydrate intake.
Every day your carb consumption should not exceed more than 50 grams. Only then, your body will switch to the process of burning ketone molecules for energy.
How long does it take to enter ketosis?
Ketosis is the stage where fats are converted to ketones and burned to release energy. For a body that is used to getting a supply of carbs, it may take some time to reach ketosis.
Since everyone has different metabolic activities, it depends on each individual. If your daily keto intake is somewhere between 20g to 50g, then it may take a few days to enter ketosis.
But depending on metabolism, it can take as long as a week or more.
Why does it take longer for some people to enter ketosis?
As we said, if you want to follow the keto diet, you have to give up on carbohydrates. The entire process depends on how much carbohydrates you take.
In some cases, people do end up taking carbohydrates unintentionally. Most of the food we eat is a combination of different types of nutrients. Some are rich in protein with limited fats and carbs.
So, you might end up taking more carbohydrates than you think. Overall, it affects the time taken to enter ketosis.
Another factor that affects this period is your body’s makeup and metabolism. Some people can take 90-gram carbs and enter ketosis easily, while others struggle to enter with 30-gram carbs.
It happens due to the different genetic makeup of people. You can reach ketosis easily while others have a hard time coping up.
For these people to gain ketosis, they need to lower their carb intake further to 20 grams or so to make it work.
Factors that affect reaching ketosis
It depends on your carbohydrate intake each day. Is it 20 grams or 40 grams? How much fats and protein are there in your diet also affects the speed of reaching ketosis.
Additionally, how much exercise you do, what type of exercise are you doing, changes the time for ketosis. Apart from that, your age, metabolism is also an important factor.
If you had a high-carb diet before starting the keto diet, then it will take longer for you. Do you know why? It is because much food is stored in your body as glycogen.
At first, glycogen must be used up by the body. Once stored glycogen is over, it will start breaking down fats from the body. At this point, the body enters ketosis.
Common mistakes while following the keto diet
You may want to skip eating fats in a keto diet. Everyone knows fats make us obese, and that is the source of some severe diseases.
But this is a common mistake made by keto diet followers. The entire keto plan is based on metabolism and burning fats from your body.
A keto diet is divided into proportions. You should have 70 percent fat, 20 percent protein, and 10 percent carbohydrate.
The excess fat also makes up for the cut off carbohydrates from the diet. Fats are also there to make sure you don’t eat excess protein. If you take too much protein, it may also stop you from entering ketosis as well.
You see, when you eat too much protein, another process takes place in the body. It is called gluconeogenesis.
In this process, the extra amino acids you get from protein is converted to glucose. It can hamper the entire plan of the keto diet and prevent you from entering ketosis.
On the other hand, if you are exercising along with the keto diet, you are likely to enter ketosis faster. So, if you are serious about the keto diet, then these are some factors you should keep in mind.
How can you find out if you are in ketosis?
Entering ketosis is not a normal process. Your body is changing its main energy source, which may make changes in your body.
You need to track these signs, to understand if you are entering ketosis or not. Calculate your ketone levels to find out how well your diet plan is working.
How to measure the ketone level?
There are three methods to measure ketone levels. Each is determined with a different chemical. They are; beta-hydroxybutyrate, acetone, acetoacetate.
You need to check the presence of these chemicals in your body to understand the condition. It can be done by testing blood, urine, or exhaled breath.
Ketone urine testing strips
These are some of the cheapest and simplest ways to find out the ketone level. You will need to perform a urine test with the strips.
The strip changes color due to the presence of acetoacetate. It changes color shades from pink to purple. The darker the color, the higher the ketone level you have.
Using a breath meter
Another method to find out your ketone level is through the breath. This is a device called the Ketonix. You can use it to find out the acetone level in your body.
When you breathe into the system, it flashes a light. You can use the color to find out your ketone levels. This is known as a very accurate method among the three.
Testing blood for ketone level
A blood ketone meter is available for measuring ketone levels. The device is similar to a glucometer. It can measure the beta-hydroxybutyrate level from the blood.
When you are using this ketone meter, prick your finger with a pin. Draw a drop of blood on the strip of the machine. Now, wait for the reading.
If the result is above 0.5 mmol, then your body is entering ketosis. On the other hand, if the reading is between 1.5-3 mmol, then you are at a decent ketone level. Always try to keep your ketone levels in between these values.
Considering how the blood ketone meter works. It is more helpful to guide you in understanding your ketone levels.
What can you do to enter ketosis faster?
Excercise
If you read through everything, you know that exercise can help you reach ketosis. Although, you have to do it on a regular schedule.
Pick a particular exercise that you enjoy a lot and go for it. Vigorous contractions of muscles burn up glucose faster. Hence it becomes easier for you to enter ketosis.
Monitor your carb intake
As you know, carb intake can affect how long it takes to enter ketosis. So, you need to keep watch of the carbs in your diet.
Keep it as low as possible, if it is taking a long time to show the effects of the keto diet.
The limit to carbohydrates on the diet is 20 to 50 grams per day. If you want, you can change this to 20 grams a day. It should speed up the process of getting into ketosis.
Another point you need to watch out for is the carbs that come with fatty and protein-rich foods. You have to make sure that there is no hidden carb in the diet.
Most of the time dressings and sauces bring the extra carb in the diet. Many people tend to forget about this completely while eating.
Keep healthy fats in the diet
You need to have 70 percent of fats in your diet. Like we said, fats act as a replacement for carbohydrates. But you can’t have any type of fats. You need to find healthy sources like;
coconut oil
olive oil
nuts
fish oil
avocado oil etc
In addition to the list, you need to try short term fat, like eggs. Along with that, take medium-chain triglyceride supplements. These are easy to break down and shift your body to burning fats instead of glucose.
Regularly check ketone level
It probably goes without saying, but if you are struggling to enter ketosis, you need to check your ketone level often. Take each step above and see how much your ketone level changes every day.
That way, you can make sure the steps are done right.
Intermittent fasting
If the above techniques do not raise your ketone level enough, then you can try this fasting. Intermittent fasting is fasting based on strict timing.
To follow this, you will need a schedule for each meal along with a fasting time. It should be able to shift your main source of energy from carbohydrates to ketones.
Final words
A Keto diet has gained a good reputation around the world. If you are willing to go for a keto diet, you have to be determined. Generally, entering ketosis is not difficult.
But some people do get stuck in the process. As you can see, there are lots of facts you need to think through.
For example, exercise or go for intermittent fasting? But above all, you need to be patient. Especially if it is taking longer to enter ketosis.
To put it simply, you have two plans in your hand. The first one is the keto diet, and the second one only comes to play if it is taking longer to change your body fuel.
If you understand the entire process and follow them with patients. It should be easier for you to will reach ketosis.
In case you are not losing weight there are common mistakes dieters do .. Read about these common mistakes for not losing weight in ketosis diet
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