Quick Summary tl;dr

82 deaths and 400 hospitalizations in the UK have been linked to Ozempic, Wegovy, and Mounjaro—but a reported link doesn’t prove these drugs caused the issues.

Overall risk may still be low, yet further investigation is needed to confirm safety—especially for those using them purely to lose weight.

Common side effects (like nausea, vomiting, and diarrhea) can impact daily life, while rarer complications (pancreatitis, gallbladder issues) could be severe.

Black-market injections remain the biggest red flag. There’s no quality control, so you have no idea what you’re really getting.

Drugmakers claim these treatments are safe when prescribed properly, but regulators remind us they’re not a quick fix.

Don’t overlook safer, proven options like a healthy low-carb approach, which offers steady weight loss, metabolic benefits, and long-term success—without the uncertainty or expense of weight-loss injections.

Table of Contents

Disclaimer: Always consult a qualified healthcare professional before making changes to your diet, especially if you have medical conditions or specific health concerns.

Weight-loss injections like Ozempic, Wegovy, and Mounjaro are everywhere right now. They promise fast results, but recent UK data has linked them to 82 deaths since 2019, with around 400 hospitalizations, sparking new concerns.

So, what’s actually going on here? Are these drugs as risky as the headlines suggest, or is there more to the story? And how worried should you be if you’re considering—or already using—one of these injections?

Let’s take a closer look at the latest reports, the known risks, and why some people are sounding the alarm about unregulated “black market” jabs. Then, we’ll talk about safer, more sustainable ways to manage weight that don’t rely on pricey meds.

What Do the Latest Numbers Say?

According to the UK Medicines and Healthcare products Regulatory Agency (MHRA), there have been 82 deaths linked to popular GLP-1 drugs like Ozempic, Wegovy, and Mounjaro since 2019. That number alone can sound alarming, but here’s the breakdown:

  • 22 deaths among those using these drugs for weight loss.
  • 60 deaths among people taking them for type 2 diabetes.
  • 400 hospitalizations have also been reported.

Keep in mind, these figures come from the Yellow Card scheme, which is basically a safety report system for any medication concerns. A report doesn’t mean the drug caused the problem—it’s more like a red flag that tells regulators to investigate further. Think of it as a tip-off, not a confirmed cause-and-effect.

Bottom line: We can’t jump to the conclusion that these drugs are inherently dangerous based on these numbers alone. But at the same time, it’s essential to stay informed—especially if you’re already on one of these injections or considering trying one.

Should You Be Worried If You’re Using These Injections?

Some health experts say there’s no need to panic just yet. They point out that thousands of people have successfully used these weight-loss and diabetes drugs without serious issues.

Others argue we should dig deeper to figure out if there’s any real cause for alarm. Professor Alexander Miras, for example, calls the deaths concerning but says we still don’t know how (or if) these medications were truly involved.

Remember: A reported link doesn’t automatically mean the injection caused the problem—it simply means a connection was suspected and needs further investigation.

Meanwhile, Professor Naveed Sattar warns that sensational headlines can lead to confusion, especially since many people taking these injections already have other health challenges. This is why doctors and regulators say more data is needed before we draw any firm conclusions.

Ultimately, it’s a personal decision—does the potential benefit outweigh the risk, especially if this isn’t an essential medication for you?

What Are the Known Risks of These Weight-Loss Drugs?

Even if you get these injections through a prescription, they’re not risk-free. While many people describe only mild side effects, there are some more serious concerns to keep in mind:

  • Gastrointestinal Problems: Nausea, bloating, vomiting, and diarrhea are reported by more than 1 in 10 users—and can sometimes be persistent.
  • Pancreatitis: Though rare, it’s a serious inflammation of the pancreas that can cause severe abdominal pain and other complications.
  • Gallbladder Issues: Some users have experienced gallstones or inflammation of the gallbladder.

Because these drugs were originally developed for type 2 diabetes rather than general weight loss, it’s crucial to understand the potential downsides—especially if you’re using them solely to shed pounds.

The Growing Risk of Unregulated Weight-Loss Jabs

A major concern from the MHRA report is how easy it can be to get these injections without a proper prescription—especially online or through social media.

This problem has already resulted in criminal cases in the UK:

These unregulated products might contain unknown substances or be stored improperly, creating serious safety risks. There’s simply no guarantee you’re getting the real medication—even if it’s labeled as such.

Bottom line: If you’re looking for a quick fix and skip medical supervision, you could be exposing yourself to unpredictable side effects—or worse.

What Do Drugmakers and Regulators Say?

Pharmaceutical companies that produce these weight-loss injections are adamant about their safety when used correctly.

  • Novo Nordisk (maker of Ozempic, Wegovy, Saxenda, and Victoza) points to both clinical trials and real-world use as proof these drugs are safe under proper medical supervision.
  • Eli Lilly (maker of Mounjaro) says patient well-being is their top priority, encouraging anyone who experiences problems to report them via official channels.

On the regulatory side, the UK Department of Health and Social Care views these treatments as potentially "game-changing for obesity." However, they also warn they’re not a quick fix. Any prescription should be paired with a healthy lifestyle and close follow-up.

A More Sustainable Approach to Weight Loss is Drug-Free

Everywhere you look, big drug companies and their paid influencers are touting the next “miracle weight-loss shot.” There’s massive marketing money behind these injections, so it’s easy to feel like you’re missing out if you don’t jump on board.

But let’s be real: there’s no huge profit in telling people to follow a healthy diet, even if it works. That’s one reason you see more hype around quick-fix jabs than a well-researched eating plan. Yet, if you compare the long-term benefits, a thoughtful dietary approach stands on much firmer ground.

  • Steady Results: It's been proven in over 70 randomized controlled trials that a low-carb diet can help you lose weight at a healthier pace, making it easier to stick to.
  • Metabolic Improvements: When you focus on nutrient-dense foods, high in protein and healthy fats, you’re not just shedding pounds—you’re also supporting blood sugar control, heart health, and more. And if you combine a healthy low-carb diet with the Mediterranean diet, you've got a winner!
  • Long-Term Wins: A sustainable diet sets you up for real lifestyle changes that last, rather than cycling between quick results and potential setbacks.

Bottom line: Before turning to injections, consider whether a carefully planned low-carb or Mediterranean keto approach could help you reach (and maintain) your goals—without the unknown risks or ongoing costs that come with weight-loss drugs.

KetoDiet App



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Weight-Loss Drugs Like Ozempic Linked to 82 Deaths & 400 Hospitalizations

Quick Summary tl;dr

PSMF Basics: A Protein Sparing Modified Fast (PSMF) is a short-term, very low-calorie diet that emphasizes high protein while keeping carbs and fats extremely low. It’s designed to protect muscle mass during rapid weight loss by making protein the focal point of each meal.

How It Works: Daily calories typically range from 600–800, and most come from lean protein sources like fish, poultry, or low-fat dairy. Carbs and fats stay minimal, so supplements (especially electrolytes) are often used to fill nutritional gaps.

Pros and Cons: On the plus side, PSMF can yield quick results and help maintain muscle. On the downside, it can be demanding, with potential fatigue or nutrient deficiencies if you’re not careful. It’s also meant as a temporary strategy, not a permanent lifestyle.

Who Should Be Cautious: Pregnant or nursing women, those with kidney problems, and anyone with a history of disordered eating may need to avoid or modify PSMF. Medical supervision is recommended to ensure safety during such a strict, calorie-restricted plan.

Keto vs. PSMF: Both are low in carbs, but PSMF takes calorie restriction further by limiting fat as well—making it more aggressive but harder to sustain. Keto allows more dietary fat, which can help with satiety and long-term adherence. Ultimately, which approach is best depends on your goals, health, and comfort level with strict dieting.

Table of Contents

Disclaimer: Always consult a qualified healthcare professional before making changes to your diet, especially if you have medical conditions or specific health concerns.

Ever come across the term Protein Sparing Modified Fast (PSMF) but not sure what it really means? If you’re looking for a serious weight-loss strategy, you may have spotted PSMF in online groups or heard it discussed by keto and fitness experts. It’s often described as a rapid way to drop body fat while holding onto muscle—yet there’s more to it than just cutting calories and eating chicken breast every day.

In this article, I’ll walk you through the basics of PSMF—what it is, why some people swear by it, and how it’s evolved over time. We’ll also look at what you can expect if you decide to try it for yourself. By the end, you’ll have a clearer idea of whether this short-term method is worth exploring—or if a different path might suit you better.

What Is PSMF?

So, what exactly is a Protein Sparing Modified Fast? Think of it as a focused weight-loss strategy where you keep protein intake high while drastically cutting back on carbs and fats. By supplying enough protein, your body is less likely to tap into muscle for energy—even though you’re running on fewer calories overall.

A “Very Low-Calorie Diet” with a Twist

When people talk about PSMF, they often refer to it as a type of very low-calorie diet (VLCD). The difference? You’re not just slashing calories—you’re making sure the ones you do eat come mostly from lean protein. This usually includes fish, egg whites, chicken, turkey, low-fat dairy, or lean cuts of red meat. Meanwhile, carbs and fats are kept as low as possible.

PSMF is Not a New Concept

PSMF has been around since at least the 1970s, originally developed for medical use. Here are some of the main proponents:

Short-Term, Not Long-Term

One key point is that PSMF isn’t meant to be a lifelong plan. Most people use it for a few weeks or months, then transition to a more moderate approach. This helps avoid pitfalls like nutrient deficiencies or burnout, which can happen on overly strict diets.

Why the Emphasis on Protein?

Muscles are metabolically active tissue. When you cut calories hard, your body might burn muscle for fuel. By focusing on protein, you spare that muscle—encouraging your body to burn stored fat instead. That’s the core of a Protein Sparing Modified Fast: high protein, very low carbs and fats, and careful monitoring to keep everything in balance. ( Wycherley et al, 2012)

Why Do People Choose PSMF?

Wondering what makes PSMF stand out from other weight-loss methods? Here are a few reasons some folks decide to go this route:

Quick Results

Because it’s so low in overall calories, PSMF can lead to fast fat loss—especially in the early stages. That can be motivating if you want to see a change sooner rather than later.

Muscle Preservation

Keeping protein high helps you hold onto your muscle mass while shedding weight. This is especially important if you want to stay strong and maintain a toned look as the pounds come off. ( Wycherley et al, 2012)

Medical Needs

Some healthcare providers use versions of PSMF for patients dealing with obesity-related complications like type 2 diabetes or severe insulin resistance. By reducing body fat quickly, it may help improve certain health markers in a short timeframe—always under professional supervision.

Short-Term Commitment

Unlike diets that can drag on for months, PSMF is often framed as a temporary plan. This might appeal to people who don’t want to overhaul their eating style indefinitely, but need a dedicated period of intense focus.

Structured Approach

If you thrive on clear-cut rules, PSMF might be appealing. Protein is the priority, and carbs and fats stay very low. This all-or-nothing setup can simplify daily choices, at least for a while.

How Does PSMF Work?

At its core, a Protein Sparing Modified Fast keeps protein intake high, cuts carbs and fats very low, and slashes total calories to create a serious calorie deficit. By doing this, the goal is to push your body to burn stored fat instead of muscle.

Protein Takes Center Stage

Most PSMF meals revolve around lean protein sources—think chicken breast, fish, egg whites, or low-fat dairy. You might find your food options limited, but the focus is on supplying just enough protein to prevent muscle breakdown.

Carbs & Fats Kept Minimal

Carbohydrates and fats are kept to a bare minimum to ensure you stay in a fat-burning mode. Carbs usually come from small portions of non-starchy veggies (like lettuce or cucumbers), while daily fat intake can hover between 10 and 20 grams—often just what’s naturally in lean protein or a small amount of added oil.

Very Low-Calorie Approach and Increased Electrolytes

Daily calories on PSMF may land around 600–800, although exact numbers depend on factors like body size, activity level, and health goals. Because that’s so low, many people rely on supplements—usually a multivitamin plus electrolytes such as sodium, potassium, and magnesium—to cover nutritional gaps.

Short-Term Strategy

PSMF is usually followed in one of two ways:

  • Intermittent Use: Some people incorporate it just a few days each week, similar to how they might do regular fasting.
  • Short-Term Plan: Others commit to a focused stretch—a few weeks to a couple of months—before transitioning to a more balanced approach.

Longer durations typically call for medical supervision, especially if you have underlying health concerns. Whether you’re using PSMF intermittently or for a short burst, it’s meant to jumpstart weight loss rather than act as a permanent lifestyle. Planning your “exit strategy” is just as important as the PSMF phase itself, so you can maintain any progress you make once you shift to a more moderate way of eating.

What Does a Typical PSMF Day Look Like?

Some people spread their protein across several small meals, while others—especially those used to fasting—might opt for OMAD (one meal a day) or TMAD (two meals a day). In any case, the key is to keep overall calories low and protein high. Here’s a basic example of what a day might involve if you’re dividing it into multiple meals:

Early Meal: Start your day with one egg plus two to three egg whites, lightly scrambled with a handful of chopped spinach or mushrooms cooked in a teaspoon of butter or olive oil. A cup of black coffee or plain tea fits easily, as it adds virtually no carbs or calories.

Midday: A lean protein source, such as grilled chicken breast with crisp lettuce or cucumber slices, are a great main course option. Add a drizzle of vinegar and herbs, plus a teaspoon of extra virgin olive oil to boost flavor without piling on calories.

Afternoon Snack: If you need a snack, a spoonful or two of cottage cheese, or plain Greek yogurt, can help control hunger. Some people also enjoy a broth-based soup or bone broth or sugar-free gummies for a bit of variety without many carbs.

Evening Meal: A fillet of white fish, such as cod or tilapia, paired with steamed or lightly sautéed low-carb vegetables such as zucchini, spinach or cauliflower rice, is a typical dinner. Don't forget about herbs and spices to add flavor without hidden carbs and calories.

Before Bed (If Needed): If you’re still hungry, a small portion of another lean protein (hard-boiled egg, beef jerky or sliced chicken breast) or a low-carb protein shake may help prevent late-night cravings.

OMAD/TMAD Variations

If you’re used to intermittent fasting or enjoy longer fasting windows, you might find it simpler to eat just one or two meals a day. The idea stays the same: keep carbs and fats extremely low, prioritize protein, and track your total calories.

No matter how you schedule your meals, supplements are key because PSMF is so restrictive. Many people rely on electrolytes (sodium, potassium, magnesium) and a multivitamin to make up for any nutritional gaps. And of course, stay hydrated—water, black coffee, and unsweetened tea can help you stay on track without adding extra carbs.

Meal Planning & Tracking

Because macros matter so much on PSMF, planning your meals or tracking them closely can be a lifesaver. If you need extra help, our app includes free planning and tracking—no subscription required. For more advanced features, the premium upgrade costs less than $2 per week! Click here or use code KETO25 for 25% off our annual membership.

KetoDiet App

Benefits, Potential Results, and Downsides

What Are the Benefits of PSMF?

PSMF is known for helping people lose weight quickly by combining a significant calorie deficit with ample protein. This strategy reduces the likelihood of losing muscle mass compared to other very low-calorie diets.

Some also see improvements in metabolic markers—such as blood sugar or insulin sensitivity—which may be a bonus if you’re managing diabetes or insulin resistance. There’s often a morale boost from seeing progress in a short timeframe, although individual results vary. ( Goldenberg et al, 2021)

How Much Weight Can I Lose on PSMF?

Many experience rapid drops in the early stages—somewhere between two to five pounds a week, although results vary widely. Part of that can be water weight at first, but the sustained calorie deficit often leads to ongoing fat loss. Factors like starting weight, activity level, and overall health will influence how fast (and how long) you continue to see results.

What Are the Downsides of PSMF?

Despite these positives, PSMF can be tough. Cutting fats and carbs so drastically may lead to fatigue or nutrient deficiencies if you’re not careful.

Supplements and possibly medical supervision are recommended if you have existing health issues, especially kidney-related concerns, since a high-protein diet can stress compromised kidneys.

Another limitation is that PSMF isn’t meant to be permanent. Most people follow it for a short stretch—weeks or maybe a couple of months—before transitioning to a more balanced plan. Without a careful “off-ramp,” you risk regaining lost weight. Overall, PSMF can be an effective tool for short-term results, but it’s important to consider your own health profile and get professional guidance if you’re unsure.

Who Should Avoid PSMF?

While a Protein Sparing Modified Fast can work as a short-term strategy, certain groups should approach it with caution or avoid it outright. Pregnant or nursing mothers, for example, have higher nutritional demands and could struggle to get enough vitamins, minerals, and healthy fats on such a restrictive plan. Individuals with pre-existing kidney issues need to be extra cautious, as the higher protein intake can strain already compromised kidneys.

Anyone with a history of disordered eating might want to consider a more moderate approach. Extreme calorie restriction can be mentally challenging and may trigger unhealthy patterns. If you have ongoing medical concerns—or simply aren’t sure if PSMF is right for you—consulting a healthcare professional is essential. They can help you determine whether to avoid, modify, or carefully monitor PSMF to fit your personal needs.

Keto vs. PSMF: What's the Difference?

At a glance, both keto and PSMF focus on cutting carbs. However, PSMF pushes calorie restriction further by emphasizing high protein and minimizing fat as well, making it more aggressive for rapid weight loss but tougher to maintain long term. We are talking just 600–800 kcal a day!

Keto, on the other hand, allows more dietary fat, which helps with satiety and meal variety—often making it a more sustainable lifestyle. If you’re unsure which route is best, consider your health goals, any medical issues, and how comfortable you are with very strict calorie limits.



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Keto vs. PSMF: Which Approach Promises Rapid Fat Loss?

If you’ve made my Cream of Mushroom Soup, here’s the perfect way to use it! These Creamy Mushroom Pork Chops are a hearty, protein-packed meal that’s both comforting and keto-friendly.

There’s nothing better than juicy, pan-seared pork chops smothered in a rich, earthy mushroom sauce. The best part? It’s all made in one skillet, so cleanup is easy! Plus, this dish is great for meal prep—just reheat and enjoy throughout the week.

Serve it with steamed veggies, a side of creamy cauliflower mash, or simply enjoy it on its own. Either way, you’re in for a delicious, low-carb dinner that feels like a restaurant-quality meal.

Key Ingredients & Swaps

Here’s what you’ll need to make these creamy mushroom pork chops, plus a few easy swaps:

  • Pork Chops: Bone-in pork chops work best because they stay juicy, but you can use boneless pork chops too! (See FAQs below for cooking adjustments.)
  • Cream of Mushroom Soup: This homemade version makes all the difference in flavor!
  • Brown Mushrooms: Adds a deep, earthy taste and texture. You can use white button mushrooms, but the flavor won’t be as rich.
  • Onion & Garlic: Essential aromatics to build flavor in the sauce and add texture.
  • Chicken Stock or Bone Broth: Helps thin out the sauce while adding richness.
  • Dry White Wine: Adds depth of flavor. It's also kid-friendly as the alcohol will be cooked out. You can skip it or substitute with extra broth.
  • Dijon Mustard: Adds a little tang and helps balance the flavors.
  • Olive Oil or Ghee: Used for searing the pork chops. Ghee is a great heat-resistant option.

Can I use boneless pork chops?

Yes! Boneless pork chops cook a bit faster, so reduce the oven time to about 12-15 minutes instead of the full time needed for bone-in chops.

What can I use instead of white wine?

You can skip the wine and replace it with extra chicken broth or a splash of lemon juice for acidity.

How can I make this dairy-free?

Use coconut cream instead of heavy cream in the Cream of Mushroom Soup and use olive oil for searing the pork.

Can I use a different protein?

Absolutely! This creamy mushroom sauce works well with chicken thighs or lamb chops too—just adjust the cooking time accordingly. For boneless chicken thighs, sear for 3-4 minutes per side, then bake for 15-18 minutes. If using bone-in chicken thighs, sear for 5 minutes per side and bake for about 18-22 minutes. For lamb chops, sear for 2-3 minutes per side, then bake for 8-10 minutes for medium-rare or longer if you prefer them more done.

Storage Tips

This dish stores well, making it great for meal prep. Here’s how to keep it fresh:

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop over low heat or in the microwave at 50% power to avoid drying out the pork.
  • Freezing: You can freeze the pork chops with the sauce for up to 3 months. Let them cool completely before transferring to a freezer-safe container.
  • Reheating from Frozen: Thaw overnight in the fridge, then reheat on the stovetop over low heat, stirring occasionally until warmed through. Add a splash of broth if the sauce is too thick.

Tip: If you’re meal prepping, store the pork chops and sauce separately to keep the texture perfect when reheating!

Serving Suggestions

Popular Low-Carb Dinners with Pork

Want more easy low-carb dinners with pork chops? Here are some of our most popular recipes!

Preparation time

Hands-on:    20 minutes
Overall:     40 minutes

Nutritional values (per serving, 1 pork chop + sauce)

Total Carbs 9.5 grams
Fiber 1.6 grams
Net Carbs 7.9 grams
Protein 54.5 grams
Fat 44.3 grams
of which Saturated 17.2 grams
Energy 673 kcal
Magnesium 68 mg (17% RDA)
Potassium 1,357 mg (68% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (34%), fat (61%)

Ingredients (makes 4 servings)

  • 2 cups Cream of Mushroom Soup (480 ml/ 16 fl oz)
  • 4 large bone-in pork chops (1 kg/ 2.1 lbs)
  • 1/2 tsp sea salt, or to taste
  • 1/4 tsp black pepper, or to taste
  • 1 tbsp extra virgin olive oil or ghee (15 ml)
  • 1 brown onion, diced (110 g/ 3.9 oz)
  • 2 cloves garlic, minced
  • 2 cups brown mushrooms, sliced (174 g/ 6.1 oz)
  • 1/4 cup dry white wine (60 ml/ 2 fl oz)
  • 1 tbsp Dijon mustard (15 ml)
  • 1 cup chicken stock or bone broth (240 ml/ 8 fl oz)

Instructions

  1. Make a batch of Cream of Mushroom Soup if you haven’t already. You’ll need 2 cups (480 ml) for this recipe. Store any extra in the fridge for another meal.
  2. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional).
  3. Pat-dry the pork chops with a paper towel to remove excess moisture, then season both sides with salt and pepper.
  4. Peel and dice the onion and finely mince the garlic. Slice the mushrooms.
  5. Heat a deep ovenproof skillet over medium-high heat with olive oil or ghee. Sear the pork chops for 2 minutes per side, until golden brown. Transfer them to a plate and set aside.
  6. In the same skillet, add the diced onion and cook for about 3 minutes, until softened.
  7. Add the sliced mushrooms and cook for another 3 minutes, stirring occasionally, until browned and most of the moisture has evaporated. Add the minced garlic and cook for 30 seconds, stirring constantly, until fragrant.
  8. Pour in the white wine and scrape up any browned bits from the bottom of the pan with a spatula. Let it simmer for 1-2 minutes until slightly reduced.
  9. Pour in the prepared Cream of Mushroom Soup, then stir in the Dijon mustard and chicken stock. Bring to a gentle simmer.
  10. Return the seared pork chops to the skillet, spoon some sauce over them, and transfer to the oven. Bake for 18-22 minutes, depending on thickness. If using boneless pork chops, 12-15 minutes will be sufficient.
  11. Remove from the oven, let rest for 5 minutes. Serve with fresh thyme sprigs and vegetable sides such as crispy Brussels sprouts or creamy cauliflower mash.


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Creamy Mushroom Pork Chops

I’ll be honest—before I started making my own, I used to think cream of mushroom soup only came in a can. You know the one. The thick, gloopy stuff that somehow finds its way into every casserole recipe from the ‘80s.

But once I made it from scratch? Game changer. This homemade version is rich, velvety, and packed with real mushroom flavor. The secret ingredient that makes a huge difference? Dried porcini mushrooms! They add so much flavor and once blended, they make this soup nice and creamy.

There are no weird additives, no strange aftertaste—just pure, creamy goodness. Plus, it’s not just for soup bowls! You can use it as a sauce over chicken, mix it into casseroles, or even thin it out for a lighter broth-style soup.

If you’ve only ever had the canned stuff, this will completely change the way you think about cream of mushroom soup. And the best part? It’s super easy to make!

Key Ingredients & Swaps

A good cream of mushroom soup starts with the right ingredients. Here’s what makes this version so flavorful, plus a few swaps if you need them:

  • Brown Mushrooms: These have a deeper flavor than white button mushrooms. You can also use a mix of mushrooms for variety.
  • Dried Porcini Mushrooms: The secret to that rich, earthy, umami-packed taste! If you don’t have them, you can use more fresh mushrooms, but the flavor won’t be as intense.
  • Onion & Garlic Essential for a flavorful base. Shallots work too if you want a slightly sweeter taste.
  • Chicken Stock or Bone Broth: Adds depth and nutrients. For a vegetarian version, use vegetable stock instead. It's so easy to make your own chicken stock or bone broth!
  • Heavy Whipping Cream: Makes the soup creamy and smooth. You can swap it with coconut cream for a dairy-free option, though the flavor will change slightly.
  • Dried Thyme or Tarragon: Both work well here. Fresh herbs can be used, but you’ll need a bit more.
  • Olive Oil: Used for sautéing the veggies. Butter or ghee are good alternatives.
  • Optional Topping: Fresh thyme or parsley for garnish and extra mushrooms for a crispy topping!

Is this like canned cream of mushroom soup?

This soup is not as thick as condensed cream of mushroom soup from a can, so it won’t work as a direct substitute in recipes calling for the condensed version. If you need it thicker, simmer it longer to reduce the liquid or blend in a little cream cheese for extra richness.

How can I add more protein to this soup?

If you’d like to boost the protein content, here are a few easy options:

  • Shredded or diced chicken – Stir in cooked chicken for a heartier meal.
  • Crumbled bacon – Not just for flavor—bacon adds a bit of extra protein too!

Tips for The Best Cream of Mushroom Soup

These tips will help you get that perfect creamy texture and flavor every time:

  • Use dried porcini mushrooms – Soaking them in hot water is crucial for the perfect texture and flavor.
  • Adjust the thickness – If you prefer a thicker soup, let it simmer longer before blending. Alternatively, you can you some of the tips here to make the soup thicker. If you like it thinner, just add a little more broth or cream.
  • Season at the end – Since the soup reduces as it cooks, adding salt too early can make it too salty. Taste and adjust at the end.
  • Make it extra fancy – Top with crispy mushrooms or a drizzle of truffle oil for extra depth.

How to Make Crispy Mushroom Topping

For an optional crunchy garnish, try these crispy mushrooms! Simply slice a few fresh mushrooms and place them in the air fryer in a single layer. Brush with olive oil and season with salt and pepper. Cook at 400°F (200°C) for about 8 minutes, or until golden and crispy. Remember, mushrooms shrink a lot when cooked, so place as many as you can in a single layer!

Storage Tips

Store leftovers in an airtight container in the fridge for up to five days. Reheat gently on the stovetop or in the microwave, stirring occasionally. If you plan to freeze it, don’t add the cream yet! Freeze the soup without it, then when you’re ready to serve, defrost, reheat, and whisk in the cream for the best texture.

Serving Suggestions

This soup is super versatile! Here are some ways to enjoy it:

  • As a light meal - Enjoy a warm bowl on its own or pair it with a slice of keto bread for a simple, satisfying lunch or dinner.
  • As an appetizer - Serve before a main dish. It's a great starter for almost any meal.
  • As a sauce – The base recipe isn’t as thick as a gravy, but you can easily reduce it by simmering until it reaches your desired consistency. Pour over roasted chicken, pork chops, or even a juicy steak.
  • In casseroles – Use it as a base for low-carb casseroles instead of store-bought soup. Again, if you need this soup to be thicker, reduce slightly on the stove before adding to the casserole.
  • With a side of crunch – Pair with keto-friendly crackers, low-carb bread or crispy mushrooms for texture.
  • Thinned out as a broth – Add extra broth or stock to turn it into a lighter mushroom soup.

Popular Low-Carb Recipes with Mushrooms

Love mushrooms? Here are some of our most popular recipes!

Preparation time

Hands-on:    15 minutes
Overall:     35-40 minutes

Nutritional values (per serving, about 1 cup, 240 ml)

Total Carbs 8.4 grams
Fiber 1.2 grams
Net Carbs 7.2 grams
Protein 5.6 grams
Fat 24.5 grams
of which Saturated 11.8 grams
Energy 271 kcal
Magnesium 22 mg (5% RDA)
Potassium 572 mg (29% EMR)

Macronutrient ratio: Calories from carbs (11%), protein (8%), fat (81%)

Ingredients (makes 6 servings)

  • 450 g brown mushrooms, sliced (1 lb)
  • 1 medium brown onion, diced (110 g/ 3.9 oz)
  • 3 cloves garlic, minced
  • 1/2 cup dried porcini mushrooms (15 g/ 0.5 oz)
  • 1 cup boiling water (240 ml/ 8 fl oz)
  • 3 tbsp extra virgin olive oil (45 ml)
  • 3 cups chicken stock or bone broth (720 ml/ 24 fl oz)
  • 1 tsp dried thyme or tarragon
  • 1 cup heavy whipping cream (240 ml/ 8 fl oz)
  • 1 tsp sea sea salt, or to taste
  • black pepper, to taste
  • Optional: fresh thyme or parsley for topping
  • Optional: more mushrooms for making mushroom chip topping

Instructions

  1. Prep the ingredients. Slice the fresh mushrooms, dice the onion, and mince the garlic.
  2. Place the porcini mushrooms in a bowl and cover with 1 cup (240 ml) of boiling water. Let them soak while you start cooking.
  3. Heat the olive oil in a deep skillet or soup pot over medium heat. Add the diced onion and cook for about 3 minutes until softened and lightly browned.
  4. Add the minced garlic and sliced fresh mushrooms. Stir and sauté for 5 to 8 minutes until they are lightly browned and start to soften.
  5. Pour in the chicken stock (or bone broth), add the soaked porcini mushrooms along with their soaking liquid, and sprinkle in the dried thyme. Increase the heat to medium-high. Bring to a boil, then reduce heat to medium-low, and let simmer, uncovered, for 10 to 12 minutes.
  6. Remove from heat, pour in the cream, and season with salt and pepper. Let cool slightly before blending until creamy. A high-speed blender works best, but an immersion blender can also be used. Taste and adjust seasoning if needed.
  7. Pour into bowls and top with crispy mushrooms (see tips above) and fresh thyme if desired.


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Quick Summary tl;dr

Dirty Keto sticks to low-carb, high-fat goals but doesn’t focus on food quality. It can be convenient and might jumpstart weight loss, but it often comes with fewer nutrients and potentially questionable ingredients.

Clean Keto emphasizes whole, nutrient-dense foods—helping you get vitamins, minerals, and better long-term health benefits, though it can require more planning.

Pros of Dirty Keto: Quick results, easy to follow, flexible with food choices, and potentially budget-friendly.

Cons of Dirty Keto: Potential nutrient gaps, reliance on processed options, and higher risk of long-term health concerns.

Making Dirty Keto Healthier: Instead aiming for perfection and removing all foods that are not "squeaky clean", focus on adding healthy options. Try blending convenience foods with whole foods, choose better fats, read labels, stay hydrated, and supplement when needed.

Reality Check: Very few people follow a perfectly “clean” keto diet 24/7. What really matters is finding a balance that keeps your carb intake low without making the lifestyle feel overwhelming or unsustainable.

Bottom Line: Dirty Keto can work if you’re consistent about carb limits, but focusing on nutrient-dense foods is key to feeling better and maintaining your results over time.

Table of Contents

Ever heard of “Dirty Keto” but not entirely sure what sets it apart from a regular keto diet? If you’ve been eating low-carb, you know the goal is to keep carbs down. But Dirty Keto adds a twist: it doesn’t focus much on food quality. Think fast foods, processed snacks, and convenience items—all technically “keto” if they keep your carb count low.

Sounds simple, right? I’ve been low-carb for over a decade and have tried it all. I’ve also seen firsthand how it can transform lives far beyond weight loss—our app users have collectively lost tens of thousands of pounds, regained their energy levels, and even managed to get off medication. Before you jump in, it’s worth asking whether a lower-carb approach is all it takes for good health.

In this article, I’ll give you the basics of Dirty Keto, explain how it stacks up against a cleaner approach, and share why just staying under a certain carb number might not be the whole picture.

What Is Dirty Keto?

If you’re new to keto, you probably already know the main rule: keep your carbs low and your fats high. But when it comes to overall food quality, that’s where things can differ. Dirty Keto is often summed up as “ALAYMYM”—as long as you meet your macros. It puts most of the focus on hitting daily carb and fat targets rather than worrying about how nutritious or processed the foods might be.

For instance, on a more “clean” keto plan, you might reach for salmon, avocado, and cauliflower. On Dirty Keto, it might look more like a ready-made keto bread with a long list of ingredients, snack bars made with IMOs (isomalto-oligosaccharides), or a fast-food meal cooked in vegetable oil paired with rapeseed-based mayonnaise. Sure, you can still reach ketosis by doing this, but does it cover all the bases for good health? That’s the big question.

While it can be tempting to view keto simply as a low-carb, high-fat weight-loss tool, we know that food quality matters—especially if you want benefits that go beyond the scale. Understanding the difference between Dirty Keto and a cleaner approach is the first step to deciding what’s right for you.

Key Differences: Dirty Keto vs. Clean Keto

What really sets Dirty Keto apart from a more traditional, cleaner approach? While both aim for low carbs and high fats, the overall food choices can shape how you feel—and how healthy your diet is in the long run. Here are the main differences:

Food Quality

  • Clean Keto: Usually emphasizes whole, nutrient-dense foods like avocados, leafy greens, and quality proteins (e.g., wild-caught salmon or pasture-raised eggs).
  • Dirty Keto: Might include a takeaway bunless burger and coleslaw with rapeseed oil-based mayo, or a “keto-friendly” full English breakfast that skips bread and beans but still has sausages containing starches and fillers. You may stay under your carb limit, but the nutritional value often pales in comparison to whole foods.

Nutrient Profile

  • Clean Keto: Tends to provide higher levels of vitamins, minerals, and antioxidants because it relies on fresh, unprocessed ingredients.
  • Dirty Keto: Helps you reach ketosis by keeping carbs low but might leave gaps in essential nutrients. Regularly consuming processed snacks, oils, or packaged meals can contribute to missing out on fiber and micronutrients.

Long-Term Health

  • Clean Keto: Supports better overall health by combining low-carb principles with balanced meals.
  • Dirty Keto: When you focus mostly on “ALAYMYM” (as long as you meet your macros), you could unintentionally overlook essential nutrients. Over time, this might lead to deficiencies or other health concerns, especially when you include high amounts of inflammatory oils, food dyes and preservatives.

Sustainability

  • Clean Keto: While it may take more planning, many find it easier to keep up with a diet rich in whole foods—and you’re more likely to feel satisfied.
  • Dirty Keto: Convenience foods can make life simpler, at least in the short run. But over time, you might notice less energy or even cravings if your meals lack essential nutrients. It’s not about being perfect 100% of the time, but rather aiming for healthier choices whenever possible.

Pros and Cons of Dirty Keto

When you rely on ALAYMYM (as long as you meet your macros), there’s no question that Dirty Keto can keep carbs low and maintain ketosis. But it also comes with some clear trade-offs. Here’s a closer look at both sides:

Pros

  • Easy to Follow: Dirty Keto can be simpler for busy schedules. You can grab ready-made keto breads, fast-food options, or packaged snacks without spending extra time cooking.
  • Fast Results (at First): If your main goal is quick weight loss or getting into ketosis, Dirty Keto might deliver—especially if you’re strict about carb limits.
  • Less Restriction on Food Choices: Craving a burger without the bun or a “keto-friendly” snack bar? Dirty Keto says go for it, as long as you’re within your macro range.
  • Possibly Budget-Friendly: Depending on your approach, Dirty Keto could cost less if you rely on cheap convenience items or fast-food specials. (Though keep in mind, some processed “keto” products can get pricey.)

Cons

  • Nutrient Gaps: Processed foods often lack essential vitamins, minerals, and fiber. Over time, this could leave you with deficiencies or digestive issues.
  • Potential Long-Term Health Concerns: Many processed items include questionable ingredients such as inflammatory oils, added sugars, artificial sweeteners or fillers. Relying on these all the time can affect your heart health, gut health, and more.
  • Quality Matters for Weight Maintenance: You might lose weight initially, but eating nutrient-poor foods can lead to cravings, energy crashes, and difficulty maintaining results.
  • Taste and Satisfaction: While convenience is nice, consistently eating processed meals can get monotonous. Balancing with some whole foods can help you feel more energized and satisfied.

Making Dirty Keto Healthier: Practical Tips and Strategies

Dirty Keto doesn’t have to be all fast food and processed meals. If you’re aiming for a more balanced approach—even when convenience is a priority—these tips can help you bridge the gap:

Balance Out Processed Foods

Enjoying a store-bought keto bread or snack bar can help you stay on track, but try pairing it with whole foods whenever possible. For instance, top your ready-made bread with avocado or add a side of leafy greens for extra vitamins and minerals.

  • Minimize Snacking: Whenever you can, opt for satisfying meals with plenty of protein, healthy fats, and low-carb vegetables, so you’re not constantly grazing. If you do need a quick boost or a travel-friendly snack, consider more natural options like House of Macadamia snack bars. (You can simply use the link, or use the code KDA at checkout to get 10% off.)
  • Eating Out Smart: It’s tough to control the oils and cooking methods used at restaurants. Skip mayo made with inflammatory oils, watch out for sugary sauces, and try to stick to simpler preparations like grilled meats and veggies drizzled with olive oil or cooked in butter. Small tweaks like these can help you avoid unnecessary fillers and keep your meal as keto-friendly as possible.

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Add More Nutrient-Dense Options

Aim to include a variety of vegetables, protein sources, and natural fats. It’s not about being perfect; small changes—like adding zucchini noodles or a side salad—can make a big difference in meeting your nutrient needs.

Choose Better Fats

Instead of relying solely on vegetable or seed oils, look for healthier options like extra-virgin olive oil or coconut oil. They can help reduce unwanted additives and boost the nutritional value of your meals. Macadamias are also an excellent source of healthy fats—I’ve been a fan for years! If you’d like to try my favorite macadamia-based snacks, click here,, or use the code KDA at checkout for 10% off.

For a more comprehensive look at the best fats to include for optimal health, check out this guide.

Read Labels Carefully

Even “keto-friendly” snacks can hide fillers, sugars, or questionable ingredients. Make it a habit to glance at labels for carb counts, added sugars, and artificial flavors. The more aware you are, the easier it is to pick products that truly fit your goals.

Stay Hydrated and Supplement if Needed

Processed foods don’t always provide the electrolytes, vitamins, or fiber your body craves. Consider supplements or electrolyte drinks if you find you’re lacking key nutrients.

Plan Ahead

Meal prepping or even just sketching out a weekly menu can help you balance convenience foods with healthier picks. It cuts down on last-minute drive-thru choices and keeps you focused on your long-term goals. If you’re looking for extra help, our app includes free planning and tracking—no subscription required. If you’d like personalized features, the premium upgrade costs less than $2 per week, and you can click here or use code KETO25 for 25% off our annual membership.

Listen to Your Body

Pay attention to energy levels, cravings, and how you feel after meals. If you notice fatigue or constant hunger, it might be a signal to swap in more whole foods or adjust your overall approach.

By taking a few extra steps, you can enjoy the flexibility of Dirty Keto while still getting a boost of nutrients—and potentially better long-term results.

Dirty Keto Isn’t Always So ‘Dirty’

Personally, I’m not a fan of super-strict, almost cult-like thinking when it comes to healthy eating. Over the years, I’ve noticed that those who preach a perfectly “clean” approach don’t necessarily follow it themselves 100% of the time.

In reality, “dirty keto” is more of a spectrum than a strictly defined diet—few people maintain a spotless keto plan all the time, and that’s okay. Instead, it’s about finding a balance between convenience and quality, so you can stick with keto in the long run without feeling overwhelmed or worrying it’s unsustainable.

Conclusion

Dirty Keto might look tempting if you’re short on time or simply want a more flexible way to stay under your carb limit. It can help kickstart weight loss by sticking to the basics—low carbs, high fat. However, if you care about long-term health and better energy, it pays to look beyond just meeting macros.

Instead of overhauling your diet overnight, focus on adding healthy options (like leafy greens, high-quality proteins, and wholesome fats) rather than trying to remove every less-ideal choice at once. This gradual shift keeps the pressure low and makes it easier to maintain your momentum. By blending a few convenient Dirty Keto picks with a variety of nutritious whole foods, you’ll find a balance that supports your goals—whether that’s weight loss, better overall wellness, or both.

Remember, keto isn’t just about dropping carbs or chasing numbers on the scale. It’s about creating an eating pattern that feels right for your body and lifestyle in the long run. If Dirty Keto helps you stay on track occasionally, great—but don’t forget the power of nutrient-rich, whole-food meals to truly fuel and nourish you.



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