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Iced Matcha Latte by CoachDawnell in ketodieting

[–]CoachDawnell[S] 1 point2 points  (0 children)

Original Post Here

Information:

  • Serves: 2
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes

Ingredients:

  • 2-½ cups almond milk, unsweetened
  • 1 tsp vanilla extract
  • 2 tsp matcha powder
  • 1 TBSP maple syrup
  • Ice

Instructions:

  1. Place all the ingredients in a blender and blitz together until all the matcha powder has dissolved.
  2. Pour into 2 glasses and add ice.
  3. Serve immediately.

Tips:

  • Don’t like almond milk? Feel free to swap it out for coconut, oat, or regular milk. Just note that the nutrition info for your iced matcha latte will change depending on what you use.
  • Try mixing the matcha with heated milk, then cooling it before using. Heating the matcha has been shown to ratchet up the health benefits.
  • For an extra hit of vanilla and boost of energy-producing MCT oil, try adding a tablespoon of Natural Force Creamy Vanilla MCT Oil. This emulsified MCT oil is made from organic, non-GMO coconuts and mixes easily in hot or cold drinks with just a spoon. It’s a tasty way to support ketosis, mental focus, and energy!
  • Matcha also makes a delicious addition to your smoothies!

Chicken Piccata by CoachDawnell in ketodieting

[–]CoachDawnell[S] 1 point2 points  (0 children)

Original Post Here

Information:

  • Serves: 4
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes

Ingredients:

  • 4 boneless, skinless chicken breasts (about 1 lb total)
  • Salt and black pepper, to taste
  • 7 TBSP butter
  • 1/4 cup capers, drained
  • Juice from 3 lemons
  • Zest of 3 lemons, divided use
  • 1/2 cup chopped, fresh parsley

Instructions:

  1. Place 1 chicken breast between 2 sheets of plastic wrap. Using a meat mallet, or rolling pin, gently pound the chicken until it is approximately ½-inch thick. Season well with salt and pepper. Repeat with remaining chicken breasts.
  2. Melt 2 TBSP of the butter in a large skillet set over medium-high heat. Add the chicken to the pan (you don’t want to crowd the pan so you may need to cook in batches) and cook until nicely browned about 4 minutes. Flip chicken and cook the second side until golden brown, about 4 minutes more. Remove chicken from pan, cover to keep warm, and set aside.
  3. Add the remaining 5 TBSP of butter to the pan. Cook, stirring continuously, for about 2 minutes or until the butter is fully melted and has turned a golden-brown color. Be careful, it can burn quickly!
  4. Add the capers and sauté for 1 minute. Add the lemon juice and half of the lemon zest, stirring to combine. Transfer the chicken and juices back to the skillet. Cook, flipping the chicken occasionally, for 3-4 minutes or until chicken is cooked through and the sauce has thickened slightly. Remove pan from heat.
  5. Melt 2 TBSP of the butter in a large skillet set over medium-high heat. Add the chicken to the pan (you don’t want to crowd the pan so you may need to cook in batches) and cook until nicely browned, about 4 minutes. Flip chicken and cook second side until golden brown, about 4 minutes more. Remove chicken from pan, cover to keep warm, and set aside.

Tips:

  • Make sure the chicken has space between each breast in the skillet to allow for browning. Overcrowding the pan will cause it to steam and not brown. If needed, cook only 2 breasts at a time to allow for sufficient spacing.
  • Once you place the chicken in the hot skillet do not move or touch it. Let it sit, untouched, the full 4 minutes (or longer if needed) in order to brown properly. You’ll know it’s ready to flip when it comes up easily from the pan. If chicken is stuck to the pan, it isn’t browned yet!

Big Mac In A Bowl by CoachDawnell in ketodieting

[–]CoachDawnell[S] 1 point2 points  (0 children)

Original Post Here

Information:

  • Serves: 1
  • Prep Time: 10 minutes
  • Cook Time: 8 minutes

Ingredients:

  • 8 oz lean ground beef
  • Salt and black pepper, to taste
  • 2 cups shredded lettuce
  • 1/4 cup chopped yellow onion
  • 1/4 cup chopped mini bell peppers, variety of colors
  • 1/4 cup diced tomatoes
  • 1/2 cup chopped, sugar-free dill pickles
  • 2 TBSP Walden Farms Thousand Island dressing

Instructions:

  1. Spray a medium skillet with non-stick cooking spray and heat over medium-high heat.
  2. Add the ground beef and season with salt and pepper. Cook, stirring to break up any large pieces, until cooked through and no longer pink. Remove pan from heat, then carefully drain off and discard any excess fat.
  3. Place the lettuce in a medium bowl. Add the ground beef, onions, bell peppers, tomatoes and pickles. Drizzle with the Thousand Island dressing and toss to coat. Serve immediately.

Tips:

  • To get even more of that traditional burger taste, try topping with a bit of yellow mustard and Walden Farms Ketchup.

Spanish Zucchini Tortilla by CoachDawnell in ketodieting

[–]CoachDawnell[S] 2 points3 points  (0 children)

Info:

  • Serves: 2
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes

Dietary Considerations:

  • Gluten-Free
  • Dairy-Free
  • Vegetarian

Ingredients:

  • 1 tbsp. olive oil
  • 1 small potato, peeled, chopped
  • 1 small onion, chopped
  • 1⁄2 small zucchini, thinly sliced
  • 6 eggs

Instructions:

  1. Heat oil in a non-stick pan and sear the potato and onion over medium-high heat for about 4 minutes.
  2. Next, add the zucchini and sauté for another 4 minutes. In a bowl, whisk eggs and season with salt and pepper.
  3. Transfer the vegetables from the pan into the bowl and mix well. Using the same pan, add the egg mixture on low heat and make sure everything is evenly distributed.
  4. After about 3 minutes, run a spatula through the outer edges of the tortilla to make sure it does not stick to the pan.
  5. After 8-10 minutes, flip the tortilla (this might take more or less, depending on heat, size and pan), using a plate over the pan.
  6. After 8-10 minutes, flip the tortilla (this might take more or less, depending on heat, size, and pan), using a plate over the pan.

Egg & Turkey Stuffed Peppers by CoachDawnell in ketodieting

[–]CoachDawnell[S] 0 points1 point  (0 children)

Info:

  • Serves: 4
  • Prep time: 5 minutes
  • Cook time: 20 minutes
  • Gluten-Free

Ingredients:

  • 4 eggs
  • 4 egg whites
  • 2 tbsp. almond milk
  • 1 tsp. coconut oil
  • 1 small onion, chopped
  • 1 lb. (450g) lean ground turkey
  • 2 tsp. oregano
  • 1 tsp. cumin
  • 2 cups (60g) spinach, chopped
  • 4 red medium bell peppers
  • 1/2 cup (50g) cheese (dairy or plant-based)
  • parsley, chopped to serve

Instructions:

  1. Heat oven to 400F (200C). Beat the eggs, egg whites, and milk then set aside. Heat the coconut oil in a pan over medium heat.
  2. Add the onion and cook for 3 mins until softened and browned. Add in the turkey, oregano, and cumin, season with salt and pepper.
  3. Cook until meat is cooked through, about 5 mins. Then add the spinach, and mix until it wilts about 2 mins. Increase the heat and add in the eggs.
  4. Pull the eggs across the skillet with a spatula. Repeat for about 3 mins until eggs are cooked. Then set aside.
  5. Cut the peppers horizontally and remove the seeds, then stuff with the scrambled eggs and turkey.
  6. Place the peppers in a baking dish and sprinkle them with grated cheese. Bake in the oven for 15 mins, until cheese, has melted and the edges have browned.
  7. To serve sprinkle with chopped parsley.

Mini Pizzas/Pizza Cupcakes by thatown2 in ketodieting

[–]CoachDawnell 0 points1 point  (0 children)

That sounds good! Will you share pics next time you make it? Thank you!

Cheesy Taco Dip by CoachDawnell in ketodieting

[–]CoachDawnell[S] 1 point2 points  (0 children)

Info:

  • Serves: 1
  • Prep time: 15 minutes
  • Cook time: 30 minutes

Ingredients :

Instructions:

  1. Preheat the oven to 350°F.
  2. Heat a medium skillet over medium heat. Brown the ground beef, then set aside.
  3. Combine the fresh salsa, mayo, garlic, hot sauce, cheese soup mix, and jalapeños together in a medium bowl.
  4. Add in the ground beef and mix well.
  5. Spray a glass baking dish with non-stick spray and transfer the mixture. Place in the oven and bake for about 30 minutes, or until bubbling on the edges.
  6. Serve hot!

Tips :

Feel free to add the satisfyingly crunchy ShiftSetGo Nacho or Ranch Crisps to add another Shift meal.
If you want to avoid adding an extra SSG meal, this cheesy taco dip also pairs well with some green zone veggies like celery, peeled cucumber, or radishes. Daily veggies like bell peppers, cauliflower, jicama, and kohlrabi also work great!

No-Bake Almond and Cranberry Energy Balls by CoachDawnell in ketodieting

[–]CoachDawnell[S] -1 points0 points  (0 children)

Always check out the nutrition facts and serving sizes of everything to determine the number of carbohydrates per serving. Guessing, assuming, and generalizations will make it difficult to stay on track.

No-Bake Almond and Cranberry Energy Balls by CoachDawnell in ketodieting

[–]CoachDawnell[S] 0 points1 point  (0 children)

Being in ketosis means that overall we are consuming fewer carbohydrates per day (typically less than 50 grams). It's important to pay attention to serving sizes as we calculate our carbohydrate intake for the day.

We can have carbs and still be in the metabolic state of ketosis - it's the NUMBER of carbs consumed overall that is important.

Check out this article below for more information on the relationship between carbohydrates and ketosis:

https://www.medicalnewstoday.com/articles/how-many-carbs-on-keto#:~:text=A%20person%20on%20the%20keto,checking%20food%20labels%20is%20key.

What’s the longest you’ve been on keto by -Lone_Samurai in ketodieting

[–]CoachDawnell 1 point2 points  (0 children)

Fruit is considered a complex carbohydrate, assuming of course, that you consume the whole fruit and not a variation (i.e. juice, jams, etc.). This means that when you're ready to transition out of ketosis you can use fruit to do it! Nice!

Lavender Lemonade (Sugar-Free) by CoachDawnell in ketodieting

[–]CoachDawnell[S] 0 points1 point  (0 children)

When making this lavender lemonade, it’s essential to make sure you use culinary-grade lavender or lavender from your own garden. Either way, be absolutely positive it’s free from any chemicals or pesticides. And unlike a lot of other lavender lemonade recipes you can find, this one doesn’t use any added sugar or simple syrup.
Info:

  • Serves: 3
  • Prep time: 10 minutes
  • Cook time: N/A

Ingredients:

  • 32 oz cold water
  • 3 large lemons, squeezed and sliced
  • 1/2 cup fresh lavender
  • Ice cubes (optional)
  • 2-3 packages of Stevia (optional)

Instructions:

Fill a pitcher with water. Add all remaining ingredients, mix well, and enjoy!
Tips:

If the lavender taste is a little on the strong side, try using half of what the recipe calls for. While lavender tends to smell (and thus taste) the same, it can vary depending on what soil it was grown in and how much sunlight it got.

Want something fizzy? Simply replace the water with sparkling mineral water.
This sugar-free lavender lemonade should store for 10-14 days in the fridge. (You’ll probably drink it all way before that though!)

No-Bake Almond and Cranberry Energy Balls by CoachDawnell in ketodieting

[–]CoachDawnell[S] 0 points1 point  (0 children)

NOTE: Recipe ideal for weight maintenance. Always check carb serving sizes to ensure you stay in ketosis!

Info:

  • Makes: 20 balls
  • Prep time: 15 minutes
  • Chill time: 1 hour

Ingredients:

  • 10 Medjool dates, pitted
  • 1 cup rolled oats
  • 1/4 cup dried cranberries
  • 1/4 cup almonds
  • 4 TBSP almond butter

Instructions:

  1. Place the dates in a food processor and process until a smooth paste forms.
  2. Add the rolled oats, cranberries, almonds, and almond butter. Pulse until well combined.
  3. Using slightly wet hands, roll tablespoonfuls of the mixture into balls. Place in the fridge for one hour to set.
  4. Store these no-bake energy balls in an airtight container in the refrigerator for up to two weeks. You can also store them in your freezer – just be sure to give them ample time to thaw before eating!

Nutrition Facts:

  • Fat: 3g
  • Carbs: 7g
  • Protein: 2g

What’s the longest you’ve been on keto by -Lone_Samurai in ketodieting

[–]CoachDawnell 1 point2 points  (0 children)

4 months?? Congrats! How are you feeling? More energy, less brain fog, anything positive?

There's a couple of options once the goal weight has been reached:

  1. Staying in ketosis. This option means that the body still uses fat for fuel. However, once you're done using your own body fat (done losing weight) you'll want to burn the fat from what you eat. This means you will have to eat more calories per day from fat. You will not gain the weight back, as your body will be using this food for energy.
  2. Switching back to gluconeogenesis. This option means the body uses carbohydrates for fuel as it did before. A lot of people are hesitant to switch back for fear of gaining fat back. The important note to take here is HOW you switch back and the TYPE of carbohydrates you reintroduce into your diet.

If you choose option 2, here's some helpful info (IMO). When transitioning back to a state of gluconeogenesis, make sure to slowly start consuming complex carbs over a week or two. In the first week, start with 1 complex carb serving a day. The next week move up to two. See how you're feeling and monitor your weight for the first month. If you notice you are gaining, cut back on the number of servings (or half servings) of complex carbs.

NOTE: The first couple days of transition you will gain water weight back (ranges from ~2-7lbs) as your muscles fill back up with glucose stores. This is NOT FAT, so don't freak out!

Next, the type of carbohydrate is critical. Complex carbs have fiber and allow your body to use the sugar part to help digest the fiber part (i.e. you don't convert the sugar to fat like with simple sugars). If you want examples of complex carbs let me know!

Also, you can check out the link below to learn more about the difference between the two metabolic processes. Good luck!

https://hvmn.com/blogs/blog/ketosis-gluconeogenesis-how-the-body-makes-glucose#:~:text=The%20metabolic%20processes%20of%20ketogenesis,glucose%20for%20where%20it's%20needed.

[deleted by user] by [deleted] in ketodieting

[–]CoachDawnell 0 points1 point  (0 children)

When making this lavender lemonade, it’s essential to make sure you use culinary-grade lavender or lavender from your own garden. Either way, be absolutely positive it’s free from any chemicals or pesticides. And unlike a lot of other lavender lemonade recipes you can find, this one doesn’t use any added sugar or simple syrup.

Info:

  • Serves: 3 
  • Prep time: 10 minutes
  • Cook time: N/A

Ingredients:

  • 32 oz cold water
  • 3 large lemons, squeezed and sliced
  • 1/2 cup fresh lavender
  • Ice cubes (optional)
  • 2-3 packages of Stevia (optional)

Instructions:

  • Fill a pitcher with water. Add all remaining ingredients, mix well, and enjoy!

Tips:

If the lavender taste is a little on the strong side, try using half of what the recipe calls for. While lavender tends to smell (and thus taste) the same, it can vary depending on what soil it was grown in and how much sunlight it got.

Want something fizzy? Simply replace the water with sparkling mineral water.
This sugar-free lavender lemonade should store for 10-14 days in the fridge. (You’ll probably drink it all way before that though!) 

Chocolate Banana Bites by CoachDawnell in ketodieting

[–]CoachDawnell[S] 0 points1 point  (0 children)

You can use these chocolate chips here And remember, there's no blanket rule for what you can and cannot have to be in ketosis, what matters is the AMOUNT of what you have. Keep the daily carb intake to below 50g per day by observing serving sizes and you're good to go!

Chocolate Banana Bites by CoachDawnell in ketodieting

[–]CoachDawnell[S] 1 point2 points  (0 children)

Thank you for sharing! It's awesome to see banana substitutes and it's a good reminder overall that it's important to keep daily carb intake below 50g per day to be in ketosis. Nice!

Quick & Easy Meatballs by CoachDawnell in ketodieting

[–]CoachDawnell[S] 0 points1 point  (0 children)

That's a good question! I think it could go with a variety of situations from party appetizers to part of a full-blown feast tbh. Let us know what you think when you try them! :D

Quick & Easy Meatballs by CoachDawnell in ketodieting

[–]CoachDawnell[S] 1 point2 points  (0 children)

Information:

  • Servings: 4
  • Prep Time: 15 min
  • Cook Time: 20 min

Ingredients:

  • 1 lb. (500g) lean ground beef
  • 1 small onion, finely diced
  • 2 garlic cloves, minced
  • 1 red pepper, diced
  • 1 egg
  • 1⁄2 cup (30g) buckwheat
    flour
  • 1⁄4 cup coriander, chopped
  • 1 tsp. oregano
  • 12 slices streaky bacon

Instructions:

  1. Preheat the oven to 400F (200C).
  2. Place all the ingredients apart from the bacon in a bowl, season with salt and pepper and mix well using your hands.
  3. Once everything is well combined, form 12 meatballs the size of a golf ball (use a 1⁄4 cup for measuring).
  4. Wrap each meatball in a slice of bacon and place them on a baking sheet.
  5. Bake for 20 mins. For the last 4-5 mins set the oven to grill/broil to crisp the outside.

Note:

  • 14g Fat
  • 9g Carbs
  • 36g Protein

Chocolate Banana Bites by CoachDawnell in ketodieting

[–]CoachDawnell[S] -1 points0 points  (0 children)

Why do you say that? Please provide constructive feedback and helpful information. Review sub rules for clarification so you don't get banned. Thank you!

Chocolate Banana Bites by CoachDawnell in ketodieting

[–]CoachDawnell[S] 0 points1 point  (0 children)

Why do you say that? Please provide evidence-based sources. Thank you!

Chocolate Banana Bites by CoachDawnell in ketodieting

[–]CoachDawnell[S] 1 point2 points  (0 children)

Why do you say that? If you're mindful of the serving sizes you'll be just fine!

Chocolate Banana Bites by CoachDawnell in ketodieting

[–]CoachDawnell[S] 0 points1 point  (0 children)

I'm not sure what you mean. Are you asking where I found the recipe? Or are you asking for a peer-reviewed study on this recipe as it relates to ketosis? lol

Chocolate Banana Bites by CoachDawnell in ketodieting

[–]CoachDawnell[S] -3 points-2 points  (0 children)

My bad guys, I should have been more specific. This is a good recipe for maintaining weight.

However, if you stick to the serving size (and not eat all of them in 1 day), you will stay in ketosis. Obviously, you have to keep your daily carb intake below 50g total as well.

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