Keto Calculator: A Detailed Insight Into The World’s Most Famous Low-Carb Diet

The Keto Calculator: How to Track Your Macros Intake for Keto?

All nutrients are divided into micros and macros. Macronutrients or macros are your main source of calories and energy. They are divided into three main categories: Carbohydrates, Proteins, and Fats. You are expected to track your macronutrients when you stick to a ketogenic diet, as it is based on the restriction of your carbs intake, to stimulate the utilization of body fat, making it your primary source of energy. A keto diet is rich in fats, moderate in protein, and low in carbs.

Here is a simple step-by-step guide on how to use the keto calculator to count your daily macros.

 

Step 1: Gather All the Necessary Measurements and Info: Gender, Age, Height, and Weight

The keto calculator uses your gender, age, height, and weight to calculate your Basal Metabolic Rate (BMR), which determines how many calories your body requires to properly maintain all the bodily processes while resting.

BMR is calculated through Mifflin-St. Jeor Formula, as it is the most precise method.

  • Men:calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
  • Women:calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161

For example, if a 35-year-old man weighs 90kg and his height is 175cm. His BMR would be:

BMR = 10 x 90kg + 6.25 x 175cm – 5 x 35years +5 = 1823.75 ≈ 1824 calories/day

= 900 + 1093.75 – 175 +5 = 1823.75 ≈ 1824 calories/day

Why do these details matter?

  • Gender: Men and women have different body compositions.
  • Age: With age, your resting metabolic rate (the number of calories burned at rest) decreases.
  • Height and Weight: Unique body composition should always be taken into account, as the “bigger” your body is, the more calories it requires to maintain the proper functioning.

 

Step 2: Determine Your Calorie Intake Goal

To calculate your macros for keto, first, you need to calculate your Total Daily Energy Expenditure (TDEE), which is the estimated energy or calories you burn a day through both physical activities and rest.

You need to use your BMR, which you calculated during Step 1, to calculate your TDEE. To do so, multiply your BMR with an activity factor.

  • Sedentary: Limited to no exercise with a desk job- BMR x 1.2
  • Lightly active: Light exercise one to three times per week- BMR x 1.375
  • Moderately active: Moderate exercise three to five times per week- BMR x 1.55
  • Very active: Hard exercise six to seven times per week- BMR x 1.725
  • Extra active: Arduous exercise daily and a physical job– BMR x 1.9

If the same 35 year-old-man, whose BMR you calculated in Step 1, leads a sedentary lifestyle, his TDEE would be:

TDEE = BMR x 1.2 

              1824kcal x 1.2 = 2188.5 Calories/Day

The next thing you need is to determine what your target weight is, and whether you want to shed pounds, put on some weight, or maintain your current weight. Having figured that out, and calculated your daily caloric requirements, you can then break it down to the corresponding number of macros you need.

 

Step 3: Determining Body Fat Percentage and Lean Body Mass

Body fat percentage is the total amount of fat in the body. One of the most accurate methods to calculate your body fat percentage and lean body mass is DXA (DEXA) Scan Body Composition testing. The only drawback is its cost. If that’s an issue, you can use the standard American Council on Exercise Body Fat Categorization:

Description Women Men
Essential fat 10-13% 2-5%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Average 25-31% 18-25%
Obese 32+% 25+%

To determine your body fat percentage, you can use different tools, like a body fat scale or calipers for a skinfold measurement test. Once you determine your body fat percentage, you can easily calculate your lean body mass, which is the remaining percentage that isn’t body fat. Bear in mind that lean body mass also includes muscle mass, bones, and body fluid. Let’s take a look at this example:

If your weight is 200 pounds (90.9kg) and the body fat percentage is 25%, then the lean body mass is 75%, which in pounds would be:

  • Body fat %= 25%*200lbs = 50lbs (22.73kg)
  • Lean body mass = 200lbs – 50lbs = 150lbs (68.18kg)

Regarding your protein intake, research suggests calculating your daily intake by using your lean mass instead of your current body weight. As an indicator, you should consume 0.7 to 1 gram per pound of lean body mass (1.6 to 2.2 grams per kg) for the proper maintenance of muscle tissue.

If your lean body mass is 100 pounds, you would ideally need 70-100 grams of proteins to control your weight without losing your muscle mass.

 

The Keto Calculator: How Much Carbs You Should Consume on the Keto Diet?

The keto diet is an ultimate low-carb diet, which states that carbs should make up between 5-10% of your total daily calorie intake. Most ketogenic guidelines suggest staying under 50g net carbs a day. However, some people can only achieve their goal by restricting their net carbs intake to 20g per day, as it really depends on the peculiarities of each person’s body. Remember that the human body can’t digest and absorb fibers. Net carb is an unofficial term that isn’t recognized by nutrition experts. It usually means “digestible and absorbable carbs”.

Some people find it very difficult to limit their carb intake to such small amounts (between 20 to 50 grams per day), as it may also increase the risk of decreasing the intake of other necessary nutrients, phytochemicals, and fiber. That is why, it is recommended that you should avoid extreme carb restrictions, as long as your body can safely enter the state of ketosis.

 

The Ideal Plan

The ideal plan is to start with 50g per day and wait 2-4 days before getting tested (see the section below on How to know if you’re in ketosis?) to see if you have entered ketosis. If not, then you can start to gradually decrease your daily carbohydrate intake and repeat the process until you reach the minimum amount of 20 grams per day. It is not recommended to go below 20 grams of carbohydrates per day. Make sure to always check if you are in ketosis before decreasing your carbohydrate intake to avoid restricting your diet for no reason.

For example, if you consume 2000 calories a day:

2000 calories x 10% of carbs = 200 calories from carbohydrates

Since each gram of carbs = 4 calories

Therefore, 200/ 4 = 50g of carbohydrates per day

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The Keto Calculator: How Much Protein You Should Consume on the Keto Diet?

Your protein intake is very important on the keto diet. Too little protein can make you start to lose muscle mass, while too much protein may kick your body out of ketosis where your body will start to use protein as its main energy source instead of fat. Most ketogenic guidelines suggest that protein should make up between 20-25% of your total daily energy intake. According to some experts, this should represent about 1.2-1.7g per kg of body weight.

For example: If a person (65kg) consumes 2000 calories a day:

2000 calories x 20% of protein = 400 calories from protein per day

Since each gram of protein = 4 calories

Therefore, 400/4 = 100g of protein per day

1.2–1.7g of protein per kg of bodyweight * 65kg = 78 to 111g of protein per day

 

The Keto Calculator: How Much Fat You Should Consume on the Keto Diet?

Since the keto diet is a high-fat diet, the rest of the calories you consume should come from fat, which should be between 70-80% of your total calorie intake.

For example: In a person consuming 2000 calories a day with 25 g of carbs and 100g of protein:

25g of carbs x 4 calories per gram = 100 calories

100g of carbs x 4 calories per gram = 400 calories

Therefore, 2000 – 500 = 1500 calories of fat

Since every gram of fat = 9 calories

Therefore, 1500/9= 166.67g of fat

2000kcal * 0.7 = 1400kcal

2000kcal * 0.8 = 1600kcal

So, for a person who follows a 2000-calorie keto diet, energy intake from fat should be between 1400 and 1600kcal per day.

 

The Keto Calculator: How Much Weight Can You Lose on Keto in a Week?

After the first week of keto, people experience rapid weight loss, where depending on their initial weight, they lose from 2 to 10 pounds. However, it is mostly water weight. This happens because glycogen (unused carbohydrates we store in our body) retains water, so when you switch to keto, your body will deplete its glycogen stores and get rid of the retained water at the same time.

 

History and Origin of the Keto Diet

The keto diet was first introduced in 1921 by Russel Wilder to treat pediatric epilepsy. It was mainly invented to mimic the effects of fasting, which helps decrease the frequency of seizures. It was widely used from the 1920s to the 1930s to help manage pediatric epilepsy; however, its popularity declined when new drugs were developed to treat the condition. There’s been a resurgence in the popularity of the keto diet as an epilepsy treatment. However, the keto diet as a method for rapid weight loss is a fairly new concept.

 

How Does the Keto Diet Works?

On a regular diet, your body typically uses glucose (carbohydrates) as its main source of energy. However, the keto diet focuses on limiting the number of carbohydrates you consume and increasing the amount of fat in your diet, thereby forcing your body to burn fat for energy. Due to the limited supply of glucose, your liver converts dietary fats and stored body fats into ketones, which are used as fuel in the absence of glucose and puts you into a state of ketosis or fat-burning mode.

 

How to Know if You’re in Ketosis?

You don’t enter ketosis right away. After starting the keto diet, it can take anywhere from a few days to a couple of weeks for your body to enter ketosis. Knowing if your body is in ketosis can help make sure you’re on the right track and follow the keto diet correctly. The easiest way to test if you’re in ketosis is to find out the ketone levels in your body using a blood-testing meter. Reports claim most benefits appear once a person reaches 1.5mmol/L. You can also use a breath analyzer to check for ketones in your breath or indicator strips to check for ketone levels in your urine. Apart from these tests, there are also signs and symptoms you can look out for that can help you determine if you’re already in ketosis or moving towards entering this state.

Signs and symptoms of ketosis:

  • Bad breath (usually temporary, similar to “fruity” or nail polish remover smell)
  • Weight loss
  • Appetite suppression
  • Increased focus and energy
  • Increased thirst and a metallic taste in the mouth
  • Short-term fatigue
  • Insomnia
  • Digestive issues
  • Headaches
  • Muscle cramps
  • Increased urination (could also be related to increased thirst)

 

The Keto Diet and Your Hunger Hormones

There are two hunger hormones- Leptin and Ghrelin. Leptin tells your body to stop eating when you are full (satiety hormone), while ghrelin tells your body to start eating when you’re hungry (the hunger hormone). If you go all the way on carbs, especially simple carbs like refined sugars, it takes longer for you to reach satiety.

It can lead to leptin resistance. If you’re resistant to leptin, your brain can’t receive its hormonal signal and therefore assumes you still need to eat, which causes overeating. The keto diet could help curb hunger by decreasing the levels of ghrelin. As a result, people would lose weight since they are not hungry all the time. Moreover, the anti-inflammatory properties of nutritional ketosis could be linked to leptin resistance improvement.

 

What Should You Eat on a Keto Diet?

As with any other diet, there are certain foods that you can eat on the keto diet. You are allowed to eat the following foods:

1. Carbohydrates

Although carbs should only add up to 5-10% of your total calorie intake on a keto diet, it is still important to consume the right type of carbs that are high in fiber and low in starch. Try to prioritize high fiber, growing above-ground vegetables. These include:

  • Broccoli
  • Cauliflower
  • Cabbage
  • Bell peppers
  • Mushrooms
  • Onions
  • Tomatoes
  • Eggplant
  • Asparagus
  • Spinach
  • Green beans
  • Cucumber
  • Kale
  • Zucchini
  • Celery
  • Brussel sprouts

2. Protein

Some rich sources of protein to consume on a keto diet include:

  • Chicken
  • Turkey
  • Beef
  • Lamb
  • Venison
  • Pork
  • Salmon
  • Sardines
  • Tuna
  • Shrimp
  • Eggs
  • Natural cheese
  • Unsweetened, whole milk, Greek yogurt.

3. Fats

Foods rich in fats to consume on a keto diet include:

  • Olive oil
  • Palm oil (be careful- palm oil is high in saturated fat– 50%)
  • Coconut oil (be careful– coconut oil is high in saturated fat– 85% saturated)
  • Avocado oil
  • Avocados
  • Olives
  • Chia seeds
  • Flaxseeds
  • Pumpkin seeds
  • Sesame seeds
  • Coconuts
  • Natural, unsweetened, nut butter

 

Foods You Should Limit or Avoid on a Keto Diet

While following the keto diet, you should avoid or limit the foods that are packed with carbs and can easily kick you out of ketosis, which include:

  • Grains of all kinds– including rice, corn, wheat, rye, oatmeal, pasta, bread, quinoa
  • High carb fruits– most fruits except for lemon, limes, tomatoes, and some berries
  • Processed foods– including crackers, corn chips, potato chips, and pretzels
  • Sweets– including candy, cookies, brownies, and cakes
  • Sugary beverages– including soda and store juices
  • Starchy vegetables– including potatoes and corn
  • Legumes– including beans, lentils, and peanuts
  • Most alcohol drinks- including wine and beer
  • Low-fat dairy products
  • Added sugars and sweeteners

Keto Diet Foods

 

Health Benefits of the Keto Diet

The keto diet was introduced as a treatment for epilepsy. However, that is not the only health condition that the keto diet may help with. Some studies have shown that the keto diet may also help treat or prevent the following conditions:

Diabetes

Diabetes may be partially controlled by following a healthy diet and having a healthy body weight. The keto diet might help people with diabetes since it is a low carb diet and has the potential to help control blood sugar levels. The keto diet may also help reduce the risk of developing diabetes. However, people dealing with diabetes should consult a doctor or a dietitian before starting a keto diet as they have increased risks of developing diabetic ketoacidosis (DKA) which is potentially life-threatening.

Heart disease

The keto diet could be effective at reducing the risk of cardiovascular diseases as it helps lower LDL (bad) cholesterol levels.

Cancer

The keto diet may help you prevent the occurrence of brain cancer. It may also be beneficial as an adjuvant cancer therapy, by increasing the antitumor effects of chemotherapy and radiation treatment.

● Alzheimer’s disease

The keto diet has proven to have neuroprotective properties and may be used in the treatment of Alzheimer’s disease. The ketogenic diet has beneficial effects on cellular metabolism, which could improve cognitive performance in elderly adults with Alzheimer’s disease.

● Polycystic ovarian syndrome (PCOS)

The keto diet may be beneficial for women with PCOS because it promotes weight loss, and may affect insulin resistance.

ALWAYS REMEMBER: It is necessary to consult a doctor or dietitian before starting a ketogenic diet if you have serious medical conditions like the ones cited above!

 

Other Health Benefits of the Keto Diet

Besides the above-mentioned medical conditions, the keto diet may offer the following health benefits to anyone following a well-balanced diet:

  • Weight loss
  • Reduced cravings and appetite
  • Blood sugar control
  • Lower blood pressure
  • Higher good cholesterol
  • Skin improvements, especially in people with acne
  • Digestive support

 

When to Avoid the Keto Diet?

Before starting the keto diet, it is important to consult a doctor or a dietitian since this diet is not suitable for everybody, especially if you have certain medical conditions. People with the following conditions should not follow the keto diet:

  • Pancreatitis
  • Liver failure
  • Kidney disease
  • Fat metabolism disorders
  • Digestive disorders
  • Eating disorders
  • Primary carnitine deficiency
  • Carnitine palmitoyltransferase deficiency
  • Carnitine translocase deficiency
  • Porphyrias, or pyruvate kinase deficiency.

Besides that, it is also recommended for you to avoid following the keto diet if you belong to any of these categories:

  • Pregnant women
  • Breastfeeding women

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Risks of the Keto Diet

Diabetic ketoacidosis (DKA)

Extremely increased production of ketones by your body may lead to ketoacidosis. During ketoacidosis, your body starts to break down fats and proteins too quickly, which alternates blood pH and makes it acidic. DKA can damage the liver, kidneys, and brain, and if untreated, may even have a lethal outcome. DKA mainly occurs in people with type 1 and type 2 diabetes (depending on insulin production) and shouldn’t be a concern for healthy people following the diet.

Ketoacidosis can be prevented in patients with diabetes if they monitor their blood sugar levels according to the doctor’s recommendations. People who suffer from diabetes, and take insulin or oral hypoglycemic agents also need to have their medications adjusted before they start following this diet, to prevent severe hypoglycemia. The American Diabetes Association recommends that you check for ketones every four to six hours if you have a cold or flu, or when your blood sugar is higher than 240 milligrams per deciliter (mg/dL).

 

Nutrient deficiencies

When you follow a keto diet, you reduce the consumption of fruits, whole grains, and starchy vegetables, which contain different essential nutrients. When such reduction reaches a critical level, it may lead to the development of micronutrient deficiencies such as potassium, selenium, magnesium, phosphorus, and vitamins B and C deficiencies, which play various fundamental roles in the human body, like electrolyte balance and blood pressure control.

 

Side Effects of the Keto Diet and How to Fight Them

Keto flu

When you start to follow the keto diet, you most likely will experience the keto flu or carb withdrawal. It is accompanied by symptoms such as nausea, headaches, fatigue, dizziness, vomiting, insomnia, irritability, muscle soreness, and difficulty exercising.

How to fight it?

The keto flu will let up in a few days or a few weeks. Staying hydrated and supplementing with electrolytes is quite effective in managing the symptoms. Increasing the consumption of dietary fats such as avocados, MCT oil, olives, butter, and nuts can also help. Getting proper rest is essential if you’re suffering from the keto flu. Consuming exogenous ketone supplements can also help increase ketone levels in your blood, which can help with fatigue.

● Dehydration

Since you lose a lot of water weight during the keto diet, you may become a victim of dehydration. Moreover, on a keto diet, you store less water, so dehydration can manifest during the first few weeks. The lack of electrolytes due to dehydration can even cause muscle cramping.

How to fight it?

Stay hydrated. Proper hydration can help you elevate all the above-mentioned symptoms. Make sure to drink lots of water, especially if you exercise. You should always aim for at least 2 liters (8 cups) of water per day. You may also ask your doctor to prescribe magnesium, sodium, and potassium since these are your body’s main electrolytes.

● Insomnia

At the beginning of your keto diet journey, you may suffer from certain sleep problems up to the point of insomnia. This happens due to the low levels of serotonin and melatonin. Serotonin is the precursor of melatonin, the main hormone involved in your sleep-wake cycle. However, after the first few weeks, insomnia tends to go away, and you start to enjoy long deep sleep.

How to fight it?

Just try to get through the initial sleepless nights since your sleep cycle will be back to normal in a matter of days. You can also try relaxation techniques and meditation for sleep.

● Diarrhea

The sudden change from a regular to a high-fat diet can cause some people to experience diarrhea. This happens when your body does not know how to handle the high amount of fats that are being consumed, so it tries to get rid of it. Artificial sweeteners such as sorbitol can also be the culprit since they can have a laxative effect if they reach the large intestine undigested.

How to fight it?

Diarrhea can be avoided by consuming keto-friendly high fiber foods and by taking fiber supplements. You can also eat keto-friendly fermented food such as kimchi, which contains natural probiotics. Adding digestive enzymes such as lipase can also help if your body is having trouble digesting fats. It is also important to stay hydrated if you are experiencing diarrhea.

● Keto rash

Some people develop an itchy red rash on their skin when following the keto diet. This rash is known as Prurigo pigmentosa or the keto rash.

How to fight it?

The keto rash is not dangerous or life-threatening. However, it is best to consult with your doctor to get rid of it as soon as possible. Your doctor will most likely prescribe oral antibiotics, including minocycline, dapsone, and doxycycline to treat this condition. Wearing loose-fitting clothes that are non-irritating to the skin and avoiding perfumes can also help prevent you from getting a rash.

 

Clean vs. Dirty Keto

Both clean and dirty keto diets follow the general rule of consuming low carbs and high fats. However, they differ in the types of food they allow you to consume.

Clean keto focuses on consuming whole, nutrient-dense foods, and limiting the consumption of processed foods. When you follow a clean keto diet, you may experience a lot of health benefits, such as weight loss and reduced blood sugar levels. A clean keto diet may also lower the risk of developing certain cancers.

Dirty keto, on the other hand, focuses on the high consumption of processed food which is not nutritious. It might work out short term, but in the long run, you can face nutrient deficiencies. Processed foods are also likely to have numerous additives and added sugars, which can prevent you from reaching a state of ketosis.

 

Is the Keto Diet Hard to Sustain?

The keto diet can be hard to sustain since it is highly limiting. Since you have to count your macros for every meal or snack, you’ll always have to be on the lookout for any sneaky ingredients. Eating in restaurants can also be difficult because most restaurants do not offer a breakdown of the calories and macronutrients in their meals. The keto diet requires a lot of commitment and most people cannot find the strength within them to keep going, so they decided to quit.

 

Reasons You’re Not Losing Weight on the Keto Diet

If you’ve been following the keto diet for some time and still feel like you aren’t losing weight, it could be due to the following reasons:

● Your body hasn’t entered ketosis

The main purpose of a keto diet is for you to enter the state of ketosis. This is why it is so important to track your daily macronutrient consumption. Even if you feel like you are restricting enough carbs, sometimes they may go over your required needs if you aren’t monitoring them correctly. The best thing to do to ensure that your body is always in ketosis is to buy home testing kits to check your ketone levels in your urine or to get a breath analyzer that detects ketones in your breath.

● Higher caloric intake

Not counting calories is another way you can easily exceed your required carbohydrate or protein intake. Measuring the exact amount of each macronutrient in every meal or snack is essential on a keto diet. Eating above your required calorie intake also makes you gain weight. Eating fairly below your required calorie intake can also interfere with your progress because it could slow down your metabolism. This is where the keto calculator comes in handy. Counting calories and macros is essential when it comes to following the keto diet or any diet for that matter properly.

● Increased levels of stress

Increased levels of stress can stop you from losing weight since it could cause changes in hormone levels.

● Certain medical conditions

Certain medical conditions are known to cause weight gain, which can even interfere with weight loss on the keto diet. These conditions include:

  • Polycystic ovarian syndrome (PCOS)
  • Depression
  • Cushing’s syndrome
  • Hypothyroidism

 

The Importance of MCT Oil on the Keto Diet

Medium-chain triglyceride (MCT) oil is a quality fat supplement made from coconut or palm kernel oil. It is used as a dietary supplement and has become a staple in many diets because it is easier to digest than long-chain triglyceride (LCT) oil and offers a variety of health benefits that include weight loss, increased energy, improved gut health, blood sugar regulation, and improved cognitive function. MCT oil can be of great importance on a keto diet because apart from all the health benefits it offers, it also helps your body produce more ketones, which help you stay in ketosis.

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The Importance of MCT Oil on the Keto Diet

 

How Long Should You Stay on the Keto Diet?

The keto diet is a short-term diet. Research shows that after 12 months on this diet, the weight loss effect may plateau or disappear. For optimal weight loss, the keto diet should be used as a kick start and then be followed by other diets that allow a liberal consumption of carbohydrates.

 

Keto Recipes

Unlike other diets that feature unappealing, bland, and flavorless food, the Keto diet offers a variety of simple yet delicious and healthy options to people who have adopted a ketogenic lifestyle. We have rounded up many tasty and, most importantly, easy to prepare ketogenic recipes for you to satisfy your taste buds and quell your cravings without derailing your weight loss.

 

Keto Breakfast Options

Breakfast rightly called “the most important meal of the day”, replenishes your energy levels and boosts your metabolism for the rest of the day. Keto enthusiasts have a variety of breakfast options available. We have complied tempting sweet and savory breakfast recipes for you:

1. Mug biscuits

It’s difficult to give up those fluffy biscuits that have a melt-in-you-mouth finish, but what if you don’t have to? These quick 5-minute mug biscuits are the best craving-busting options that can satisfy your sweet tooth while keeping your ketosis intact.

Prep time: 2 mins; cook time: 1 min

Ingredient Quantity
Egg 1 large
Blanched Almond flour 3 tablespoons
Coconut flour 1 tablespoon
Unsalted butter 1 tablespoon
Avocado oil 1 tablespoon
Baking powder ¼ teaspoon
Salt A pinch
  1. Thoroughly mix all the ingredients in a microwave-friendly mug.
  2. Microwave the batter for one minute.
  3. Carefully remove the mug, and turn it upside down in a bowl or onto a plate.
  4. Cut the muffin shaped biscuit into 4 slices.
  5. You can enjoy them with plain butter.

Nutritional Facts for 1 serving (4 biscuits)

  • Calories:182
  • Fat:5g
  • Proteins:6g
  • Total carbs:5g
  • Net carbs:2g

 

2. Blueberry mug muffin to die for

Who doesn’t love muffins topped with fresh blueberries? These yummy to-die-for blueberry muffins are extremely easy to make, which makes them perfect for a cold slow-paced morning.

Prep time: 5 minutes; cook time: 1 min

Ingredient  Quantity
Egg 1 large
Blanched Almond flour 3 tablespoons
Coconut flour 1 tablespoon
Unsalted butter 1 tablespoon
Avocado oil 1 tablespoon
Baking powder ¼ teaspoon
Salt A pinch
Vanilla extract ¼ teaspoon
Blueberries 8
Swerve confectioners’- style sweetener 1 tablespoon
  1. Mix all the dry ingredients (almond flour, coconut flour, baking powder, salt) in a mug.
  2. Thoroughly mix egg, avocado oil, butter, and vanilla extract in a separate bowl.
  3. Add the second mixture into the dry ingredient mix. Gently stir them; there should be no lumps in the batter.
  4. Top the batter with blueberries and press them with a spoon.
  5. Microwave it for 1 min and 15 seconds (cooking time may vary depending on the microwave).
  6. Remove the mug from the microwave and flip it upside down onto the plate. Cut the muffin in half and add a tad of plain butter, if desired.

Nutritional Facts for 1 serving (1 large muffin)

  • Calories:372
  • Fat:33g
  • Proteins:12g
  • Total carbs:20 g
  • Net carbs:6g

 

3. Not just an Egg muffin

Before you step out of your haven and into a bustling world, why not enjoy an egg muffin loaded with broccoli, bacon, and cheese. You can cook them in large batches and save them for later.

Prep time: 20 mins; cook time: 15 mins

Ingredient Quantity
Chopped broccoli 1 cup
Bacon 3 slices
Egg 3 large
Salt ¼ teaspoon
Black pepper ¼ teaspoon
Garlic powder ¼ teaspoon
Hot sauce Few drops
Shredded cheddar cheese 1 cup
  1. Preheat the oven to 350°F.
  2. Saute broccoli until it softens and then slice it up.
  3. Fry bacon in a separate pan until it is crispy.
  4. Whisk the eggs, slowly adding salt, pepper, and garlic powder into the bowl.
  5. Line 6 cups of a muffin pan with butter paper or nonstick cooking spray.
  6. Add broccoli, bacon, and then eggs in the cups of a lined muffin pan.
  7. Bake for 20 to 25 mins.
  8. Egg muffins are ready to be served.
  9. You can store the leftover muffins in the fridge for up to 4 days.

Nutritional Facts for 1 serving (2 muffins)

  • Calories:307
  • Fat:7g
  • Proteins:24g
  • Total carbs:3g
  • Net carbs:6g

 

4. Keto Chili Scrambled Eggs

Are you looking for a delicious easy to cook egg breakfast idea? Well, look no further.

Keto chili scrambled eggs are incredibly tasty and filling. On top of that, they are packed with protein, keeping your hunger at bay until lunch. To make the dish more flavorful, you may add cheese, cream, and avocados.

Ingredient Quantity
Eggs 4 large
Unsalted butter ½ teaspoon
Keto Chili ½ cup
Salt and pepper According to taste
Sliced avocado 1 half
Shredded cheddar cheese ¼ cup
Sour cream ¼ cup
Chopped green onion (optional) 1 half
  1. Whisk the eggs in a bowl.
  2. Put some butter in a nonstick pan and place it on medium heat. Add eggs and scramble them until fully cooked.
  3. Add special warm keto chili and mix it well.
  4. Add salt and pepper to taste. Top it with avocados, cheese, sour cream, and green onions.

This recipe yields two servings.

Nutritional Facts for 1 serving

  • Calories:443
  • Fat:5g
  • Proteins:4g
  • Total carbs:6g
  • Net carbs:3g

 

5. Pancakes

If you’re having a hectic morning, these light fluffy pancakes will come to the rescue. They are easy to prepare and you can even grab them to go.

Ingredients Quantity
Eggs 2 medium
Cream cheese 2 ounces
Vanilla extract ½ teaspoon
Blanched almond flour ¼ cup
Swerve confectioners’-style sweetener 1 teaspoon
Baking powder ¼  teaspoon
Salted butter For serving
Sugar-free syrup For serving
  1. Blend eggs, cream cheese, vanilla, baking powder, almond flour, and sweetener in a blender at normal speed until smooth.
  2. Pop any air bubbles with a toothpick.
  3. Brush the skillet with ghee and place it over medium heat. Once it is hot, pour one-third of the batter in the pan.
  4. After 1 to 3 minutes, when the sides look cooked and firm, flip the pancake, and then cook it on the other side.
  5. Serve with butter and sugar-free syrup.

This recipe yields 3 servings.

Nutritional Facts for 1 serving

  • Calories:487
  • Fat:40g
  • Proteins:21g
  • Total carbs:12g

 

6. Easy Eggs scramble

There can never be too much egg scramble! Here is an extremely easy scrambled eggs breakfast recipe for egg lovers.

Ingredients Quantity
Unsalted butter 1 tablespoon
White mushrooms 1 cup
Eggs 4
Crumbled goat cheese ⅓ cup
Chopped basil leaves 2 large
Salt and pepper According to taste
  1. Melt butter in a skillet on medium flame.
  2. Sauté mushrooms for 5 minutes.
  3. Add eggs and scramble, cook for 4 to 5 mins stirring continuously.
  4. Season with salt and pepper.
  5. Serve it! Topped with goat cheese, bacon, basil, and mushrooms.

This recipe yields two servings.

Nutritional Facts for 1 serving

  • Calories:381
  • Fat:28g
  • Proteins:5g
  • Total carbs:2g
  • Net carbs:5g

 

Light Meals for Lunch

The ketogenic diet allows you to try exotic options for lunch from soups and salads to vegetable dips. These light meals are tasty and satisfying and keep you full for hours.

Let’s start with the leafy green salads filled to the brim with nutrients.

Keto Diet Light Meals for Lunch

1. Caesar Salad

There is nothing better than a classic Caesar salad when it comes to a tasty light lunch.

Ingredients Quantity
Mayonnaise 1 tablespoon
Lemon juice 2 tablespoons
Extra virgin olive oil ¼ cup
Anchovy paste ¼  teaspoon
Garlic powder ¼  teaspoon
Parmesan cheese ¼ cup
Chopped romaine lettuce 8 cups
Ground pepper To taste
  1. Mix olive oil, lemon juice, mayonnaise, anchovy paste, and garlic powder in a large bowl. Carefully blend the ingredients.
  2. Put lettuce in the salad bowl and top it with grated Parmesan cheese.
  3. Season it with freshly ground black pepper.
  4. Your quick Caesar salad is ready to be served.

You can make 8 cups of salad and store it for later use.

The serving size is 2 cups, and a nutritional chart of 1 serving is given below:

Nutritional Facts for 1 serving

  • Calories:211
  • Fat:05g
  • Proteins:64g
  • Total carbs:05g

 

2. Chicken Salad

The next favorite on our list is chicken salad. It is a great option for lunch or as an appetizer. This hearty dish is easy to prepare and has a rich and warm flavor that will for sure curb your appetite.

Ingredients Quantity
Shredded cooked chicken breast 400 grams or 4 cups
Mayonnaise ⅔  cup
Diced celery ¼  cup
Grated yellow onion 1 tablespoon
Dijon mustard 1 tablespoon
Parsley ¼  cup
Salt and pepper To taste
  1. Thoroughly mix all the ingredients, and your chicken salad is ready.
  2. Chill for 2 hours before serving.

This recipe yields 3 cups.

Nutrition facts for 1 serving

Serving size ½ cup

  • Calories:297
  • Fat:22g
  • Proteins:13g
  • Total carbs:81g

 

3. Egg Salad

Egg salad is a great option for those who don’t have much time but want to enjoy delicious and nutrient-rich food. The secret to making a creamy egg salad is to use an electric hand mixer to mix the egg yolk and mayonnaise.

Ingredients Quantity
Eggs 1 dozen large
Mayonnaise ¾  cup
Dijon mustard 1 tablespoon
Celery (diced) ½  cup
Scallion 1 (sliced)
Salt and pepper To taste
  1. Hard boil eggs and leave them in hot water for 10 minutes. Carefully peel the eggs.
  2. Separate egg whites and yolks.
  3. Mix yolks with mayonnaise, mustard, and salt till smooth using an electric mixer.
  4. Chop the egg whites and add them with diced celery with scallion in the yolk mixture.
  5. The yummiest egg salad is ready to be served!

This recipe yields 4 cups, and the size of 1 serving is ½ cup.

Nutritional Facts for 1 serving

  • Calories:266
  • Fat:76g
  • Proteins:74g
  • Total carbs:09g

 

4. Creamless Creamy Chicken Soup

Are you a fan of soups? Then this easy homemade rich and creamy soup recipe should be on your next to-try list.

Ingredients Quantity
Olive oil ½  cup
Diced yellow onion ¼  cup
Diced carrots ½ cup
Sliced celery 1 cup
Swanson Chicken Broth 1 quart
Macadamia nuts 1 cup
Water 1 cup
Diced cooked chicken breast 2 cups
Salt and pepper To taste
  1. Sauté́ the vegetables (onion, carrots, and celery) in olive oil on medium flame.
  2. Add broth and macadamia nuts and reduce the heat to allow it to cook below the boiling point (simmer) for 20 to 30 mins.
  3. To puree the soup, put it in a blender and cover the blender with a cloth instead of a lid to allow the steam to escape.
  4. Pour one cup of water in the blender to make the consistency of the soup thinner.
  5. Add diced cooked chicken in soup and heat until hot.
  6. Season with salt, black pepper, and herbs.

This recipe yields 8 cups.

The serving size is 1 cup.

Nutritional fact for 1 serving

  • Calories:309
  • Carbohydrate:77g
  • Protein:70g
  • Fat:19g

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Dinner Options

1. Cheesesteak Plate

Everyone loves cheesesteaks. This recipe is bread-free and keto-friendly, and it is drenched with flavor that’ll make your taste buds go crazy.

Ingredients Quantity
Shaved beef steak 454 grams or 1 pound
Red bell pepper 1 ¼  cup
Yellow bell pepper 1 ¼  cup
Green bell pepper 1 ¼  cup
Sliced onion ½  cup
Coconut oil 1 tablespoon
Cheese Sauce 2 cups
Salt and pepper To taste
  1. Heat coconut oil in a nonstick pan over high heat.
  2. Add onions and bell pepper, sauté until they get soft.
  3. Remove the onions and bell pepper from the pan onto a plate.
  4. Add beef to the pan and cook it until the pinkish color is gone.
  5. Add salt and pepper for seasoning.
  6. Add bell peppers and onions to the pan with beef and toss gently to mix the ingredients.
  7. Finally, top it with the cheese sauce.

This recipe yields six servings.

Each serving provides:

  • Calories:557
  • Carbohydrate:78g
  • Protein:94g
  • Fat:68g

 

2. Chicken Peanut Curry

This dish is a breeze to cook, and a real delight to enjoy.

Ingredients Quantity
Melted coconut oil 3 tablespoons
Melted palm oil 3 tablespoons
Diced yellow onion ½  cup
Curry powder 1 tablespoon
Sliced chicken breast 454 grams or 1 pound
Minced garlic 2 teaspoons
Minced ginger 2 teaspoons
Coconut milk 400 grams
Water ½  cup
Oil-roasted peanuts ½  cup
Chopped cilantro ¼ cup
Salt To taste
  1. In a sauté pan, add coconut oil and palm oil and heat on medium flame.
  2. Add onion and curry powder and sauté till onions become soft.
  3. Add sliced chicken and sauté.
  4. Add garlic and ginger, and thoroughly stir.
  5. Add coconut milk, water, and peanuts to the pan. Bring coconut milk to simmer. Cook for 15 minutes and season with cilantro and red pepper flakes, if desired.

This recipe yields 6 servings.

Each serving provides:

  • Calories:398
  • Carbohydrate:56g
  • Protein:72g
  • Fat:44g

 

3. Basic Cauliflower Rice

Cauliflower is a very healthy alternative for white or brown rice. Not to mention its refreshing taste!

Ingredients Quantity
Head cauliflower 1 medium
Unsalted butter 2 tablespoons
Clove garlic 1 minced
Salt and pepper To taste
  1. Separate the florets of cauliflower and core aside.
  2. Use a grater to rice the cauliflower.
  3. Melt the butter in a large pan over medium heat.
  4. Add garlic and stir for 1 min.
  5. Add riced cauliflower and cook for 10 mins over medium heat.
  6. Season with salt and pepper
  7. Crispy, tender cauliflower rice is ready.

This recipe yields 4 servings.

Nutritional Facts for 1 serving

  • Calories:3
  • Fat:6g
  • Proteins:3g
  • Total carbs:6g
  • Net carbs:5 g

 

Beverages

Tired of drinking plain water while following a keto diet?

Well, we’ve some good news. Here are 2 super tasty, quick low-carb beverages for you.

1. Chia Fresca

Want to try something delicious with a slightly sour taste? Then Chia Fresca is exactly what you need.

Ingredients Quantity
Water 2 quarts
Whole chia seeds 2 tablespoons
Squeezed lemon juice ¼  cup
Truvia 1 ½  teaspoon
  1. Mix all the ingredients. Refrigerate and serve.
  2. Make sure to stir before serving.

Recipe yields 2 quarts, and 1 serving size is 8 ounces.

Nutritional facts for 1 serving

  • Calories:15 calories
  • Carbohydrate:79g
  • Protein:56g
  • Fat:02g

 

2. Thai Iced Tea (27)

Ingredients Quantity
Decaffeinated tea (brewed and cooled) 12 ounces
Coconut milk (unsweetened, full fat) ¼ cup
Ice
Liquid stevia drops (optional) A few drops
  1. Pour brewed tea over ice.
  2. Add coconut milk and stevia drops and stir gently before serving.

This recipe yields 16 ounces (1 serving).

Nutritional Facts for 1 serving

  • Calories:99
  • Carbohydrate:41g
  • Protein:66g
  • Fat:08g

 

FAQs

1. How can I quickly get back into ketosis after getting out of it?

It depends on your own body and the circumstances under which you got kicked out of ketosis. It can take anywhere between a day to three days to get back into ketosis after one or more cheat meals. If you work out regularly or didn’t go over the top with carbs, you may get back into ketosis faster. There is no quick way to ensure you get back into ketosis; you just have to continue to follow the keto diet strictly. If you got into ketosis quickly when you first started the diet, you might experience the same thing again. Shifting into ketosis rapidly can be uncomfortable and hard to do. A gradual transition is more preferable, and therefore it is recommended to drop your carbs by 25 grams a day until you reach your goal once again.

2. At what time of the day should I test my ketone levels?

The best time to check your ketone levels would be early in the morning and a few hours after dinner. According to one study, the least favorable time to measure your ketone levels is from 10:00 till 19:00. During this time gap, you may get higher false negatives due to the meals you consume in the day and your physical activity.

3. Will consuming such a high amount of fat leads to heart disease or cause a heart attack?

Fats consist of saturated fats, trans fats, and unsaturated fats, which are divided into monounsaturated and polyunsaturated fats. A clean keto diet mainly focuses on unsaturated fats that are present in olive oil, nuts, seeds, salmon, and tuna. These fats are considered to be healthy and can help lower cholesterol and blood sugar, and ensure proper body functioning.

Saturated fats are known as unhealthy fat and are present in foods like butter, palm oil, coconut oil, cheese, and red meat. Trans fats, mechanically made by a process called hydrogenation, are present in baked goods and are also considered unhealthy. Consuming a high amount of trans and saturated fats, typically in a dirty keto diet, can increase your risk of developing cardiovascular diseases.

4. Can I follow the keto diet if I’m a vegetarian or vegan?

If you are a vegetarian, you can follow the keto diet, although it may be a little challenging. You can also follow the diet if you’re vegan, but it can be even more challenging. This is because by not consuming some or all animal source products, you have to only rely on grains, legumes, and seeds. This puts you at higher risks of nutritional deficiencies. You should consult a doctor or a dietitian to make sure all your needs are covered by the ketogenic diet.

5. Can I practice intermittent fasting on the keto diet?

Yes, you can practice intermittent fasting on the keto diet since it also helps increase the ketone levels in your body, which helps your body reach ketosis faster.

Combining intermittent fasting and keto may also lead to more fat loss.

6. Can I build muscle on the keto diet?

Yes, you can build muscle even if you follow the keto diet. A study focusing on whether the keto diet could build muscle found that it was as effective in that matter as a traditional western diet. It all depends on your fitness goals and objectives. Positive research results are showing that following a ketogenic diet could potentially increase fat mass reduction if it is combined with resistance exercise.

Apart from following a proper diet, physical exercise is also essential for your body and health. Take up a challenge and try this 20-min Full Body Workout At Home to get a snatched body.

 

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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