Month: February 2022

Keto Recipes For Beginners | Low-Carb Recipes | Keto Diet Plan #shorts #ketodiet

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What I Eat In A Day To Lose Weight on Keto Diet! Breakfast, Lunch, & Dinner

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The Cheat Meal Strategy that Keeps you in Ketosis

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The Cheat Meal Strategy that Keeps you in Ketosis – Thomas DeLauer

Cheat Days

Typically speaking, as you get leaner, your leptin levels get lower, and your metabolism slows

Cheat days can be used strategically in which you increase your calories up to maintenance or slightly above; helps boost your metabolism and restores leptin levels – tells your body that you aren’t starving and that you have an abundance of energy

Having a cheat day you will spike your leptin levels back up and kick start your metabolism to burn more fat – leptin levels rise and fat burning begins

Note: Leptin is highly responsive to glucose metabolism – so if the majority of your additional cals are coming from good sources of carbs your leptin levels will show a significant rise over if you had eaten a surplus of cals coming from more protein or fat

Disadvantages of Traditional Cheat Meals on Keto

Takes you out of ketosis
Disrupts fat adaptation
Spikes your blood sugar, causing cravings
Risking the keto flu.

Leptin & Fat Metabolism

Leptin regulates lipid metabolism independently of food intake – leptin stimulates lipolysis in adipose tissue and liver via activation of the sympathetic nervous system

*Leptin has been shown to increase glucagon and catecholamines*

Leptin also stimulates fatty acid oxidation by activating AMPK in skeletal muscle, and preventing the accumulation of lipid metabolites associated with lipotoxicity

Leptin Resistance

You’d think, then, that fatter folks would somehow magically stop eating or start losing weight once their leptin levels were high enough.

The body doesn’t always listen to the leptin message and leptin resistance occurs

The leptin signal isn’t being heard, so it cannot stimulate your metabolism or suppress your appetite

Because fat cells produce leptin in proportion to their size, obese people have very high levels of leptin

Given the way leptin is supposed to work, these people’s brains should realize they have a sufficient amount of fat

The problem is that the leptin signal isn’t working. There’s excess leptin floating around that the brain doesn’t see

When the brain doesn’t receive the leptin signal, it thinks that the body is starving, even though it has more than enough energy stored

Causes the brain to think that we need to eat more and conserve energy – makes us
overeat and feel lazy

One theory as to why this occurs is that leptin can’t get to the hypothalamus because the proteins that transport it across the blood brain barrier aren’t working or aren’t there, since there’s a buildup of leptin in the cerebral spinal fluid that bathes the brain

References

1) Takekoshi K , et al. (n.d.). Leptin directly stimulates catecholamine secretion and synthesis in cultured porcine adrenal medullary chromaffin cells. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10425201

2) Physiology of leptin: energy homeostasis, neuroendocrine function and metabolism. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4267898/

3) Ahrén B and Havel PJ. (n.d.). Leptin increases circulating glucose, insulin and glucagon via sympathetic neural activation in fasted mice. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10411242

GREEN GODDESS SALAD WITH HILO LIFE CHIPS. ? #lowcarb #keto #ketorecipes

Low Carb Recipes – Keto Meals Recipes – Keto Diet – Low Carb Meals #keto #shorts
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Keto-Friendly Game Day Snacks in 60 Minutes! | The Spruce Eats #KetoRecipes

Keto-friendly versions of classic game-day snacks from chicken nuggets to buffalo chicken tacos to fried ravioli, perfect for a last minute super bowl spread! Subscribe to The Spruce Eats for delicious recipes, one-of-a-kind hacks & more every week!

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Best Keto-Friendly Game Day Snacks:
00:00 Intro To The Spruce Eats
00:39 Buffalo Chicken Tacos
03:15 Pepperoni Cheese Dip
05:48 Spicy Chicken Nuggets
08:00 Vegetarian Fried Ravioli

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Ketogenic Diet for Diabetes (Part 2)

Mark Hyman, MD, Head of Strategy and Innovation, Cleveland Clinic, Center for Functional Medicine talks further with Sarah Hallberg, DO, about the ketogenic diet and the effects on patients with diabetes.

To view part 1, please click https://youtu.be/cFMKCmYGwNE

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10 Keto Air Fryer Recipes – Healthy LOW CARB for ANYONE!

If you’re looking for keto recipes you can whip up in your air fryer, you’ve come to the right place! Enjoy these 10 keto air fryer recipes that are all LOW CARB recipes for anyone!

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In each recipe you’ll see me list the net carbs per keto recipe. Your ingredients may differ and could result in a different carb count. You’ll find all recipes (or links) below!

✅ MORE Healthy Air Fryer Recipes → https://youtu.be/UqJc9mKeVGE

✅ How to Use an Air Fryer →

❤️ FREE download! Top 18 air fryer tips PLUS a list of all the recommended internal temps for meats & baked goods. → https://bit.ly/air-fryer-tips

✅ Keto Air Fryer Avocado Fries:
1-2 large avocados, 1 c crushed pork rinds, 1 tsp salt , 1/2 tsp each: garlic powder, onion powder, 2 large eggs, beaten
Air fry at 400˚F/ 205˚C for 12 minutes. More details → https://fabulesslyfrugal.com/recipes/keto-avocado-fries-in-the-air-fryer/

✅ Keto Air Fryer Garlic Bread:
Preheat air fryer, then mix 1 lightly beaten egg, 1 cup shredded mozzarella cheese, 1/3 cup grated parmesan cheese, 1/2 teaspoon garlic powder & italian seasoning. Mix and spread into greased air fryer pizza pan. Air Fry at 350˚F/175˚C for 3 minutes, carefully flip and spread in pan again, bake for another 3 minutes. Top with 1 tablespoon of grated parmesan and bake for 2 more minutes. Let cool before removing from pan.

✅ Low Carb Sausage Balls: Air fry at 350F/175˚C for 10 minutes. See all ingredients/instructions → https://fabulesslyfrugal.com/recipes/low-carb-sausage-balls-recipe/

✅ Air Fryer Chicken Thighs:
2 pounds boneless skinless chicken thighs
2 teaspoons of each: avocado oil, chili powder
1 teaspoon of each: cumin, garlic powder, salt, pepper
Pinch cayenne pepper. Mix seasonings, rub oil on chicken, coat with seasoning blend, Air Fryer at 400˚F/200˚C for 12 minutes.
PRINT → https://fabulesslyfrugal.com/recipes/air-fryer-chicken-thighs/

✅ Low Carb Blueberry Muffins
Air Fry in silicone muffin cups for 12 minute at 330˚F/165˚C
See details → https://fabulesslyfrugal.com/recipes/low-carb-blueberry-muffins-recipe/

✅ Cauliflower Buffalo Bites
Wash, dice & pat dry 1 head of cauliflower. Spray basket with healthy oil, place cauliflower in basket, lightly spray. Air Fry at 400˚F/200˚C for 7 minutes. The coat with buffalo sauce (1/2 cup buffalo sauce with 1 tablespoon melted butter and salt & pepper to taste). Air Fryer for 7 more minutes (shake halfway).
PRINT → https://fabulesslyfrugal.com/recipes/air-fryer-buffalo-cauliflower-bites/

✅ Blackened Chicken & Avocado Sauce
Full recipe here → https://fabulesslyfrugal.com/recipes/blackened-chicken-with-avocado-cream-sauce/.

✅ Air Fryer Keto Crab Cakes

Keto Crab Cakes in the Air Fryer

✅ Keto Bacon Wrapped Meatloaf

Quick Keto Bacon Wrapped Meatloaf Recipe (Oven or Air Fryer)

✅ Keto Air Fryer Donuts

Keto Donuts in the Air Fryer

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⏱️TIMESTAMPS⏱️
0:00 Air Fryer Keto Recipes
0:32 The Keto Expert
1:03 Keto Avocado Fries
2:15 Air Fryer Keto Garlic Bread
3:31 Low Carb Air Fryer Sausage Balls
4:21 Air Fryer Chicken Thighs
5:10 Low Carb Blueberry Muffins
6:53 Air Fryer Keto Buffalo Bites
7:37 Blackened Chicken & Avocado Cream Sauce
9:15 Air Fryer Keto Crab Cakes
10:41 Air Fryer Low Carb Bacon Wrapped Meatloaf
12:01 Air Fryer KETO Donuts

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Keto Diet On A Budget – Low Carb Ketogenic Meal Plan

You guys have been asking for keto meal plan recipes, so I decided to make some budget ketogenic recipes that only come in at $3.20 per meal, are low carb, and crazy big on flavor. These keto diet on a budget recipes are honestly some of my fav keto diet recipes I have made, the Moroccan chicken stew is a flavor bomb, and low carb, and the golden turmeric rice is magical, it’s one heck of a creative low carb keto meal plan dish. If you are looking do keto meal prep and do the keto diet on a budget, it’s actually really easy with recipes like this. The ketogenic meal plan is all about low carb, but I made sure to bring serious flavors with this keto recipe. I hope you guys enjoy my video on how to eat keto on a budget, and let me know how you like this low carb ketogenic meal plan recipe!

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RECIPE: https://www.flavcity.com/budget-keto-chicken-meal-prep

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Macros per serving of chicken, makes 5 servings
174 calories
1.6 net carbs
2.35 grams of total carbs
6.7 grams of fat
24.3 grams of protein
0.8 grams of fiber

Macros per serving of cauliflower rice, recipes makes 5 servings:
203 calories
4.8 grams of net carbs
7.3 grams of total carbs
17.3 grams of fat
5.4 grams of protein
4.1 grams of protein

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