Benefits of the Ketogenic Diet

The Ketogenic diet, often referred to as the Keto diet, is a high-fat, low-carbohydrate diet that has gained popularity for its potential health benefits. Here are some of the perceived benefits of the Ketogenic diet:

1. Weight Loss: One of the primary reasons people adopt the Keto diet is for weight loss. By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a state called ketosis, where it burns fat for energy instead of carbohydrates. This can lead to effective weight loss for some individuals.

2. Improved Blood Sugar Control: The Keto diet may help improve insulin sensitivity and blood sugar levels, making it beneficial for people with type 2 diabetes or prediabetes. With limited carbohydrate intake, there are fewer spikes in blood sugar levels, which can contribute to better glucose control.

3. Enhanced Mental Focus and Clarity: Some individuals report improved cognitive function and mental clarity while following a Ketogenic diet. This could be due to the steady supply of energy to the brain from ketones.

4. Increased Energy Levels: Once the body adapts to using ketones for fuel, some people experience more stable and sustained energy levels throughout the day.

5. Appetite Regulation: The Keto diet has been associated with reduced hunger and cravings due to the satiating effects of dietary fat and ketones.

6. Potential Cardiovascular Benefits: Some research suggests that the Keto diet may improve certain cardiovascular risk factors, such as triglyceride levels, HDL cholesterol levels, and blood pressure. However, the long-term effects on cardiovascular health are still debated.

7. Epilepsy Treatment: The Ketogenic diet was initially developed as a treatment for epilepsy, especially in drug-resistant cases, particularly in children. It has been shown to help reduce the frequency and severity of seizures in some individuals.

8. Potential Cancer Treatment: There is emerging research suggesting that the Keto diet might have a role in certain cancer therapies due to its impact on altering the metabolism in cancer cells. However, this area of research is still in its early stages.

9. Improved Skin Conditions: Some people report improvements in skin conditions like acne while following a Ketogenic diet.

10. Metabolic Flexibility: The Keto diet can train the body to become metabolically flexible, meaning it becomes more efficient at switching between using carbohydrates and fats for energy.

 

It's important to note that while there are potential benefits, the Keto diet might not be suitable for everyone. It can be challenging to follow long-term due to its strict dietary restrictions, and it may lead to nutrient deficiencies if not properly planned. Before starting any major dietary changes, it's advisable to consult a healthcare professional, especially if you have underlying health conditions.

Biryani-Style Cauliflower Rice

Cauliflower Rice (Biryani-Style)

Indian-style cauliflower rice. Optional additions - sliced red onion, boiled egg, avocado, and other biryani things.

Recipe by Ryan Feagin

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins

Ingredients

1 head cauliflower, broken into florets.

3 tablespoons butter

1 clove garlic, minced, or to taste.

½ teaspoon cumin

½ teaspoon ground coriander

½ teaspoon garam masala

½ teaspoon ground turmeric

¼ teaspoon minced fresh ginger, or to taste

1 pinch cayenne pepper, or more to taste

salt and ground black pepper to taste

1 lime, cut into wedges.

¼ cup chopped fresh cilantro, or to taste

Directions

Process cauliflower florets in a blender or food processor until broken into small pieces about the size of rice.

Heat butter in a skillet over medium-high heat; add cauliflower rice, garlic, cumin, coriander, garam masala, turmeric, ginger, cayenne pepper, salt, and black pepper. Cook, stirring occasionally, until cauliflower is softened, about 10 minutes.

Remove the skillet from heat and add lime wedges and cilantro.

Nutrition Facts

 Calories 123 total fat 9g saturated fat 6g cholesterol 23mg sodium 146mg total carbohydrate 10g dietary fiber 5g total sugars 4g protein 3g vitamin c 73mg calcium 50mg iron 1mg potassium 489mg

Homemade Alfredo Sauce

Homemade Alfredo Sauce

Ingredients

½ cup butter

1-pint heavy whipping cream or 2 cups

4 ounces of cream cheese

½ teaspoon minced garlic

1 teaspoon garlic powder

1 teaspoon Italian seasoning

¼ teaspoon salt

¼ teaspoon pepper

1 cup grated parmesan cheese.

INSTRUCTIONS

In a medium saucepan add butter, heavy whipping cream, and cream cheese. Cook over medium heat and whisk until melted. 

Add the minced garlic, garlic powder, Italian seasoning, salt, and pepper. Continue to whisk until smooth. Add the grated parmesan cheese.

Bring to a simmer and continue to cook for about 3-5 minutes or until it starts to thicken. Toss it with your favorite pasta!

NOTES

Updated on May 2, 2023

Original Post on February 18, 2016

NUTRITION

Calories: 329kcal

Carbohydrates: 3g

Protein: 6g

Fat: 33g

Saturated Fat: 21g

Cholesterol: 111mg

Sodium: 347mg

Potassium: 67mg

Fiber: 1g

Sugar: 1g

Vitamin A: 1218IU

Vitamin C: 1mg

Calcium: 159mg

Iron: 1mg

Prioritize Kids Mental and Physical Health

Kids are still growing so they can generally handle more carbohydrates than adults, don't make their lives miserable by forcing them to cut out everything you see as bad.

Avoid sugary cereals and snacks by providing the least sugary version of different things. Buy fresh fruits vs. dehydrated fruits and fruit snacks. 

Make your kids breakfast, prioritize protein

• Crepes
• Scrambled eggs and bacon
• Omelets

If your kids want treats/snacks like potato chips have them eat some protein beforehand. Ie. cheese sticks, beef sticks, cottage cheese, Greek yogurt. Then let them get a little bowl of chips afterwards. 

Cream Cheese Muffins

CREAM CHEESE MUFFINS from the book Easy 5-Ingredient Ketogenic Diet Cookbook

30-MINUTE

VEGETARIAN 

Makes 6 muffins 

PREP 10 minutes 

COOK 10 minutes 

4 tablespoons melted butter, plus more for the muffin tin 

1 cup almond flour 

¾ tablespoon baking powder 

2 large eggs, lightly beaten 

2 ounces cream cheese mixed with 2 tablespoons heavy (whipping) cream 

Handful shredded Mexican blend cheese 

1. Preheat the oven to 400°F. Coat six cups of a muffin tin with butter. 

2. In a small bowl, mix together the almond flour and baking powder. 

3. In a medium bowl, mix together the eggs, cream cheese–heavy cream mixture, shredded cheese, and 4 tablespoons of the melted butter. 

4. Pour the flour mixture into the egg mixture, and beat with a hand mixer until thoroughly mixed. 

5. Pour the batter into the prepared muffin cups. 

6. Bake for 12 minutes, or until golden brown on top, and serve. 

VARIATIONS This cream-cheese muffin mix is a great base for savory or sweet additions. 

•Add savory Trader Joe’s Everything But the Bagel Seasoning on top of the muffins prior to baking to give them a salty, sesame-seed flavor and texture. 

•Add diced jalapeños to the mix for a spicy muffin. 

•Add 1 tablespoon of grated lemon zest and a handful of blueberries to the mix for a sweeter muffin.

 SUBSTITUTION TIP You can use almond meal instead of almond flour. The mix will just have more texture because almond meal is less refined. 

Per Batch Calories: 1483; Total Fat: 139g; Carbs: 34g; Net Carbs: 22g; Fiber: 12g; Protein: 45g Per Serving Calories: 247; Total Fat: 23g; Carbs: 6g; Net Carbs: 4g; Fiber: 2g; Protein: 8g

Fisch, Jen. The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet (pp. 85-86). Rockridge Press. Kindle Edition. 

Recipe for 2 Muffins

1 1/3 tablespoons melted butter, plus more for the muffin tin 

1/3 cup almond flour 

1/4 tablespoon baking powder 

1 large eggs, lightly beaten 

1 ounces cream cheese mixed with 1 tablespoons heavy (whipping) cream 

Small Handful shredded Mexican blend cheese (a couple of Tbsp)