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The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle – https://amzn.to/3T2IJWK
AN EASY START TO KETO FOR BEGINNERS: Starting to work keto into your life can be overwhelming―so much to learn, so many resources to choose from. The Complete Ketogenic Diet for Beginners makes it easy to start, and stick with, the ketogenic diet. Think of this book as keto for the lazy person- you get exactly what you need for surprisingly simple keto: meal plans,
Keto Meal Prep for Beginners: 75 Recipes and Weekly Meal Plans to Lose Weight –
Prep your meals in advance to make keeping keto easy
Sticking to a ketogenic diet can sometimes feel like a chore, but there is a way to simplify your life and still experience all of keto’s awesome benefits: meal prepping. This beginner-friendly keto cookbook makes the whole process easier with streamlined guidance and delicious, no-fuss recipes. Burn fat and fuel your brain with a complete plan that helps you stay keto for the long term!
What sets this keto diet cookbook apart from other keto meal prep cookbooks for beginners:
Keto meal prep basics—Learn the steps to becoming a meal plan master and why keto-friendly foods are perfect for prepping.
6 weeks of meal plans—Take the guesswork out of meal prepping with straightforward guides, shopping lists, and step-by-step instructions.
Quick keto recipes—Live a fat-fueled lifestyle for breakfast, lunch, and dinner (plus snacks) with mouthwatering dishes that feature familiar, budget-friendly ingredients.
Maintaining your keto diet is simpler than ever with Keto Meal Prep for Beginners.
Keto Friendly Recipes: Bake It Keto – https://amzn.to/3QUk98D
Keto casseroles, pizza, chaffles, breads, muffins, cookies and more from the best-selling author of Keto Friendly Recipes: Easy Keto for Busy People
The keto diet continues to take the country by storm as people not only experience dramatic weight loss, but keep the weight off too. One of America’s leading keto and low-carb experts
With the keto diet, you can get in the best shape of your life, fight cancer, and wipe out diabetes forever. The only wrinkle?
It’s not for the faint of heart.
Timothy Noakes, M.D., is an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. While his name may not ring a bell here in the U.S., he’s a full-blown celebrity in his native South Africa and one of the most accomplished exercise physiologists on the planet. You can’t walk by a restaurant in Cape Town that doesn’t offer a “Noakes option”—say, an avocado stuffed with breakfast sausage and eggs, or a double cheeseburger with lettuce sans bun—and evidence of his teachings seems to be everywhere, mostly in the form of the nation’s best-known athletes, including ageless golfing legend Gary Player and eight-time Ironman World Champion Paula Newby-Fraser. In fact, Noakes’ celebrity these days is such that he’s even been pulled into South African presidential politics: To echo the country’s papers of record, “Is President Jacob Zuma’s and his wife’s dramatic weight loss a result of the Noakes Diet?” No one is sure about the president, but his wife, definitely: She’s lost 66 pounds following the Noakes plan.
To high-performing athletes, Noakes preaches that the bedrock tenet of endurance athletic nutrition—that winning performance is best fueled by eating lots of carbohydrates—is simply wrong. Instead, he believes athletes can alter their bodies so that their metabolism burns fat as a primary fuel source, a physiological process known as ketosis, either from stored body fat or from the foods they eat every day. For non-athletes and anyone trying to lose weight or keep it off, Noakes’ advice is that eating a high-fat diet, with few if any refined carbs and as little sugar as possible, will switch on the same fat-burning system and keep your body lean and your weight stable without making you hungry. According to Noakes and a growing number of nutritionists, physiologists, and biohackers, when you’re in a state of ketosis, best attained through a strict “keto diet,” good things happen.
keeping their blood glucose levels stable.
The Keto Diet
Sometimes, amazingly good things.
Two years ago, LeBron James famously lost 25 pounds and upped his late-game endurance by cutting carbs and sugars from his diet. Tim Ferriss, the author of the Four-Hour self-improvement book series, followed a strict keto diet to cure his Lyme disease, and performs a long multi-day fast every four months as a means, he says, of pushing ketosis further and starving incipient pre-cancerous cells of sugar (more on that later). Last summer, Sami Inkinen, the ultrafit co-founder of real estate juggernaut Trulia, rowed with his wife from California to Hawaii in record time on a keto diet, to promote high-fat eating and raise awareness about the dangers of too much sugar. The Keto Diet, say its ardent supporters, is a natural way to literally reprogram your metabolism and transition to an upgraded operating system. You’ll ultimately feel better and perform better, and your body fat will plummet.
But this sort of “low-carbohydrate, high-fat” (LCHF) keto diet, as Noakes calls it, is still far from mainstream. It takes serious dedication to drop your daily total carb intake to below 50 grams (or 20–30g of net carbs, which are sans fiber), the equivalent of a single cup of brown rice. The USDA Dietary Guidelines were just changed in January to mention the need to limit intake of added sugars and refined carbs like bread, rice, pasta, cookies, and crackers, which spike blood sugar more rapidly than candy. Check the label of nearly any sports drink, and it’s most likely loaded with natural or added sugar. Go to the grocery store today and the labels are awash with the message of “low fat,” “no fat,” or “zero fat.”
Meanwhile, Noakes continues preaching that the right kinds of fats—the ones our bodies evolved to process, like animal fat and butter, olive and coconut oil (but not vegetable oils like corn oil and soybean oil)—are extremely healthy. Noakes titled his 2012 autobiography Challenging Beliefs, and, at age 67, he’s publicly waging a war against carbs and sugar from his Twitter account, @ProfTimNoakes, where he chimes in every few hours and has churned out more than 27,000 tweets since 2012.
Benefits of Ketones
Noakes constantly retweets the latest nutrition stories and offers his own food for thought: “Consumption of refined grains, sweets and desserts, sugared drinks, and deep-fried foods = more heart disease” or “Truth wins in the end. But it takes time.”
war on sugar
Regardless, in 2010, Noakes was diagnosed with type-2 diabetes. Though he didn’t know it yet, a lifetime of well-intentioned carbo- loading for his athletic endeavors had set him up for a fall.
Not long after he got the news, he happened to receive an e-mail about a book title The New Atkins for a New You, and realized he recognized many of the authors’ names on the cover, which belonged to respected exercise experts Stephen Phinney, M.D., Ph.D; Jeff Volek, Ph.D., R.D.; and Eric Westman, M.D. They argued that the late Dr. Robert Atkins, who famously promoted a low-carb, high-fat diet in the 1980s—and was routinely lampooned for promoting eggs, bacon, and cheese as healthy foods that worked great for weight loss—had been right all along. The professors backed up their position with more than 50 new dietary studies and an action plan for getting lean and maintaining weight loss. Noakes says he learned more about nutrition that year than in his previous 42 years as a doctor.
The Real Meal Revolution
“I was 222 pounds when I picked up that book,” he tells me. “Today, I’m 178. I’ve achieved my high school weight and my old running times.”
His new way of eating, he says, also cured his migraines and acid reflux. On top of that, it eliminated spikes in blood sugar, kept his appetite in check, and allowed his body to burn its own fat as fuel. After Noakes’ diabetes had reversed course, he wrote about it for Discovery Health News; that triggered a national debate across South Africa, a country plagued by an epidemic of diabetes and its associated conditions. (Blacks and ethnic Indians, who make up much of South Africa’s population, are especially prone to the disease.)
Last year, Noakes published his fourth book, The Real Meal Revolution, which explains why high-fat diets work and how to incorporate them into everyday life. “It’s gone viral,” he says.
How to eat in a post-“bonk” world
Though higher-fat diets go by many names—most recently, the well-known Paleo Diet, as well as the Zone and the South Beach Diet, both of which restrict sugary foods and refined carbs—the Keto Diet has taken the zero-carb and high-fat stance to a whole new level. It’s especially resonated in the biohacker community of Silicon Valley.
From an evolutionary standpoint, ketones—molecules formed by the breakdown of stored fat—are a very important fuel. And ketosis, the process by which the body uses those fuels, is essential for survival.
Here’s how it works: The body—even that of a very lean athlete— stores about 40,000 calories of fat compared with just 2,000 calories of the carbohydrate glycogen. When those carbs have been depleted, the body taps its fat stores for energy. The same is true for athletes who “bonk” during exercise—it’s because they’ve used up all their stored carbs. To go on, they must either eat more carbs (to burn as sugar) or start burning fat. When marathoners break through the so-called “wall” late in a race, they’ve begun to burn fat.
Thanks to Noakes and other Keto Diet supporters, a growing number of athletes today prefer to be in that state at all times. Once they make the switch, they say, not only are their race results and game-day performances better, they report sustained energy, better moods, and clearer thinking.
Switching from foods that cause chronic illness and make you fat to foods that keep you permanently lean and energetic without getting hungry would seem like a no-brainer. But it’s difficult, and most of us don’t really know what ketosis is like. The average American today is what nutritionists call “a sugar burner.” We ingest carbs for breakfast, so our blood sugar goes up quickly then comes crashing down before lunch, when we get our next carb fix. The process happens over and over again without our bodies entering ketosis.
But getting your body to enter full ketosis is no small feat. Imagine forgoing all starchy vegetables, breads, sugary drinks (including fruit juice), pasta—essentially everything that isn’t meat or a non-starchy vegetable. It’s a tall order that only gets taller, because, once you’ve started the process, the body, feeling deprived, undergoes a transition phase often termed the “low-carb flu.” For a few weeks, physical and mental performance—at work, in the gym—dips noticeably and uncomfortably as the body tries to tap its missing fuel source. Not everyone sticks it out.
There’s a shortcut to ketosis, however: fasting. If you don’t eat for many hours, your body will naturally go into fat-burning mode. There are many different fasting protocols to get into ketosis, but the most common is called intermittent fasting, which consists of not eating for 12 to 16 hours.
How to feels mentally sharp
For instance, one can eat dinner at 8 p.m., skip breakfast the next morning, and eat lunch at noon. Or, like Matt Mattson, Ph.D., chief of the Laboratory of Neurosciences at the National Institute on Aging, you can push it even further: Mattson regularly skips breakfast and lunch altogether. With no blood sugar spikes and crashes, just steady fat burning, he, like most intermittent fasters, feels mentally sharp and experiences little if any sense of deprivation.
Keto diet: the official meal plan of Mars
Keto diet: the official meal plan of Mars
But if all of this sounds like too much misery for you, consider another reason for adopting the keto diet: Evidence shows that ketosis could not only help stave off Alzheimer’s but also help cure cancer.
A few years ago, Dominic D’Agostino, a Ph.D. and associate professor at University of San Francisco, was trying to solve a big problem for the Navy SEALs. Military divers, he learned, use a device called a rebreather, which is silent and allows for extra-long dives— but, for reasons that are not yet fully understood, makes divers prone to unpredictable, life-threatening oxygen toxicity seizures.
While looking for a way to treat these seizures, D’Agostino stumbled upon the Keto Diet, which also happens to be a proven treatment for a possibly related malady: epileptic seizures in kids. “There are a lot of treatments for epilepsy,” he says, “but the only one we, board-certified neurologists, can say cures the disease is the Keto Diet.”
the diet remedies
Why? D’Agostino believes the diet remedies a metabolism imbalance in which brain cells are starved of, or unable to process, glucose, causing the brain to go haywire. Live brain cells are extremely difficult to study (for obvious reasons), but researchers have been able to tease out some clues from the petri dish about why keto diets are good for the brain. Aside from being an energy source, ketones are also important neural signaling molecules and gene transcription facilitators. Ketones also seem to modulate the stress response in neurons and make them more resilient to excitatory nerve transmissions—the kind that can cause seizures. D’Agostino also found that ketones can elevate levels of the calming neurotransmitter GABA.
the path to understanding why
Theories aside, when he treated SEALs with a keto diet, their seizures stopped.
But brain diseases aren’t the only illnesses doctors are beginning to think are metabolic rather than purely genetic in origin. Many common types of cancer— esophageal, pancreatic, colon, kidney, thyroid—are associated with obesity and diabetes, and D’Agostino believes he’s on the path to understanding why.
Cancer thrive in high-sugar environments
Cancer cells thrive in high-sugar environments because they rely on glycogen (sugar burned for energy) to survive; type-2 diabetes, especially, provides potential cancer cells with a high-sugar environment. (Interestingly, PET scans detect cancer by finding areas in the body with excess glucose compared with normal tissues.) This suggests not only that glycogen may contribute to cancer, but also that it may be cancer’s Achilles’ heel: If cancer cells become compromised when their host is in a ketogenic state, the body’s own immune responses may be able to effectively fight the disease.
keto diet is therapeutically
“We think the majority of cancers could be metabolically managed through nutritional ketosis, either as a stand-alone pill or an adjunct to standard care,” says D’Agostino, who has published research showing that keto diets can double the lifespan of mice with metastatic cancers. For a more emphatic take: Leading Boston College cancer researcher Thomas Seyfried, M.D., believes that a keto diet is therapeutically even more valuable in fighting cancer than chemo.
staying on the path to understanding
Achieving a ketogenic state
Achieving a ketogenic state could get a lot easier in the coming years. D’Agostino believes a ketone supplement will be the breakthrough, making the job of drastically cutting carbs from the diet much easier. His latest creation is KetoCana, which floods the body with ketones and eliminates the symptoms of carbohydrate withdrawal.
military researchers are focused on keto diets
Meanwhile, military researchers are focused on keto diets as well, believing soldiers could operate optimally on fewer, denser meals. Currently, the Defense Advanced Research Projects Agency, the Department of Defense, and NASA are all running ketogenic experiments. NASA believes the diet will be important in manned missions to Mars because it protects against higher levels of radiation in space by increasing the brain’s resilience to stress. Plus, “the energy density of a keto diet is higher, so you have to carry less weight,” says D’Agostino.
Keto Diet’s more immediate effects
But for evidence of the Keto Diet’s more immediate effects, Noakes brings up South African athlete Bruce Fordyce, 60, who won the country’s biggest ultramarathon, the 56-mile Comrades, a record nine times. He ate high-carb his whole life, eventually putting on weight and becoming insulin resistant. Recently, though, he switched to a high-fat diet—and has regained his former waistline and dramatically improved his marathon times. Little by little, according to Noakes, we’re learning. “This is the single most important health intervention we can make as doctors,” he says. “And as nations.”
I would argue that traditional southern sausage gravy is okay on keto. (In moderation anyway, it ain’t exactly light). Sausage, flour, cream, butter, and spices are the only ingredients. So the only carbs in a batch of traditional gravy are from flour. A pan of gravy is 2tbsp of flour or ~12g carbs. One serving would only have 4-6g carbs.
It’s a different story if you’re trying to cut out flour altogether, or if you’re worried about sodium, cholesterol, saturated fat, calories…..But if you’re just counting carbs, it’s not the gravy that’s the problem, it’s the biscuits!
Are you feeling you are lacking motivation or are unsure how to achieve your goals? Then head on over to https://unstuck.impacttheory.com. There you can register and get access to a free workshop.
The ketogenic diet is so popular that it was searched over 25 million times in one year. Some experts support its effectiveness to help people lose weight, while others claim that it’s the worst diet to try. Research and data have advanced and proven that everyone has it wrong. Dr. Steven Gundry is with Tom explaining why he and the rest of the medical community got ketosis all wrong. He shares why mitochondrial uncoupling is really the star and this is what you need to know to make your dieting experience easier and more effortless. No need to live completely devoid of carbohydrates on a keto diet any longer.
0:00 | Introduction to Dr. Steven Gundry
0:55 | What You Got Wrong About Keto
8:05 | Why Mitochondria Is Key to Keto
12:22 | Metabolic Flexibility & Fat Burning
18:53 | What Ketones Are Signaling
23:05 | Mitochondrial Uncoupling
34:53 | The Miracle Weight Loss Drug
39:38 | Benefit of Polyphenols
46:35 | Mitochondria DNA is Female
50:01 | Restricted Eating & Feeding Times
56:40 | Blue Zone Diets & Goat Milk
“50 percent of normal weight individuals have no metabolic flexibility.” [13:03]
“At full ketosis, human beings can only meet 30% of their calorie needs by burning ketones. The rest have to come from free fatty acids and glucose.” [19:09]
“Ketones are not a super fuel, they are actually a signaling molecule that tells mitochondria to protect themselves at all cost from damage” [20:15]
“In a ketogenic diet, if you do it right and uncouple your mitochondria, you waste fuel. You feed six dogs instead of one, and that’s where the benefit of ketosis comes from.” [30:21]
“You want to cycle in and out of ketosis on a 24 hour basis.” [49:37]
“It’s the cycling in and out of getting the benefits of ketosis. Without full ketosis, that makes all the difference.” [56:29]
Follow Dr. Steven Gundry
Although there are thousands of diet pills available in the market place but the diet pill called the ECA is considered the best weight loss diet pill. 7-keto diet pills are also very well known diet pills and they help the people to become slim and that too in a natural way. These well-known diet pills help the people to loose weight four to five times faster then they would have lost by doing a lot of exercises and also dieting. 7-keto is a substance that is generated in the body of the human. As we get older and older, its generation gets reduced and this finally leads to decrease in the speed or rate of the metabolism inside the body. The origin or source of 7-keto is plant and it is very truly extracted out from it only. The 7-keto helps in controlling all the lost frequency and hence enhances its rate or speed. In this way the process of weight loss is speeded up. Scientists have also proved that 7-keto also help in enhancing RMR where R means resting, M means metabolism and R means rate. 7-keto can be taken any time in the day. The reason behind this is that it is free from each and every negative effect. A survey also have shown that those people who consume 7-keto loose their weight faster then as compared to all the other people taking some other diet pills. ECA is also one of the most famous diet pills in the world and is in use by a very large number of people all over the world. It consists of EPHEDRA that helps in speeding up the metabolism of the human body and thus leads to weight loss. It also consists of caffeine that very truly improves the levels of energy in the body of the human and aspirin is also present in it that is an appetite killer. Although aspirin and caffeine are present in ECA but the weight loss is mainly done because of EPHEDRA. It has an effect on the brain that improves the level of concentration.
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When compared to high-carb processed foods, beans are considered as a health food. However, from a low-carb perspective, they contain too much starch. In fact, the net carb content of most beans and lentils is so high that they belong on the “do not eat” list for keto.
To help you figure out exactly what beans to avoid and what to replace them with, we put together this keto guide addressing the following topics:
Can You Eat Beans on Keto?
Beans should be avoided on keto.
Though they’re a good source of protein, fiber, vitamins, and minerals, beans are also packed with starch. As you digest them, their starches are broken down into simple sugars and absorbed as net carbs.
How Many Carbs Are In Beans?
From a keto nutrition perspective, think of each bean as a miniature potato — Packed with starch but comes with other healthy components as well.
In fact, if we look at the net carb count of boiled white potato (~14.3 g in every ½ cup), it falls within the average range of net carbs in beans (between 12 and 20 g per 1/2-cup serving).
Below, we’ll take a closer look at the net carb content of the most popular varieties of beans.
Carbs in Black Beans: Are They Keto?
When it comes to net carbs, black beans are surprisingly similar to white potatoes.
Every ½-cup serving of black beans comes with ~13 grams of net carbs. In other words, they are not keto-friendly.
While restricting carbs, it is best to replace black beans with keto-friendly beans or make beanless keto recipes instead.
Carbs in Pinto Beans
Every ½ cup of cooked pinto beans comes with ~15 grams of net carbs. This means they have more net carbs than white potatoes and are not suitable for keto.
Carbs in Garbanzo Beans: Are Chickpeas Keto?
Have you ever noticed how garbanzo beans (chickpeas) are a lot rounder/fuller than black beans and pinto beans? This is because they are packed with more starch.
In every 1/2 cup of garbanzo beans, there will be roughly 16 grams of net carbs.
Carbs in Refried Beans and Baked Beans: Are They Good for Keto?
Both refried beans and baked beans are not keto-friendly. Even if you find a can with no added sugar, the starch from the beans will still be high enough to impair ketosis:
Refried beans — A ½-cup serving of refried beans tends to have 12 or more grams of net carbs.
Baked beans — Even the lowest-carb baked beans around 20 grams of net carbs in every ½-cup serving.
Carbs in Kidney Beans, Navy Beans, Lima Beans, and Great Northern Beans: Keto-friendly or Not?
Every ½-cup of these beans comes with the following net carb counts:
Kidney beans — 14.6 g
Navy beans — 14.4 g
Lima beans — 13.1 g
Great northern beans — 12.5 g
Simply put, these beans are not keto-friendly either.
How Many Carbs In Green Beans (String Beans)?
Green beans are one of the only true keto beans, with ~3 grams of net carbs in every 1/2-cup serving. They provide us with similar benefits as low-carb vegetables as well.
To add more green beans to your keto diet, try adding them to your favorite keto casserole/entree or make them as a side:
Carbs In Soybeans: Are They Healthy for Keto?
There are three main types of soybeans you are likely to come across: Mature soybeans, green soybeans (edamame), and black soybeans.
Here are the net carbs per ½ cup in each type of soybean:
Green soybeans — 3.5 g
Mature soybeans — 3.4 g
Black soybeans — 1 g
From a carb content perspective, all three are keto-friendly beans.
However, it is also important to consider your sensitivity to soybeans and the quality of the product you purchase for keto.
The highest quality soybean will be non-GMO and organic. In contrast to their GMO counterparts, these soy products will be free from chemical pesticide residues.
That being said, even the healthiest soy products contain natural compounds that a small subset of the population may be sensitive to and/or allergic to. For this reason, we recommend monitoring your overall health and wellbeing if you increase your consumption of soy and soy-based products (such as tofu and tempeh).
What about Lupini Beans?
Since one particular type of lupini bean isn’t being mass-produced (like most of the beans mentioned earlier), there may be a significant variation between the starch content of one lupini bean product versus another.
For example, if you buy imported lupini beans made by Delallo, you’ll get 13.5 g of net carbs in every ½-cup serving (which is not keto-friendly). In contrast, the lupini bean products made by Brami contain such a low amount of starch that they can list their beans as having zero grams of net carbs.
Put more simply: If you are looking to buy lupin beans, lupin flour, or lupin-based hummus for keto, make sure to double-check how many carbs and net carbs are in that particular product.
Overview of Carbs in Common Bean Varieties
For your convenience, we’ve included the following table with the carb info for the beans we looked at so far:
Total carbs (in grams per ½ cup)
Net carbs (in grams per ½ cup)
Garbanzo beans (chickpeas)
Great Northern beans
Green soybeans (edamame)
Note: All information in this table is for a ½ cup of boiled, drained beans, without salt.
In general, there are hundreds of varieties of edible beans, and most of them are not keto-friendly. When in doubt, make sure to double-check the label and calculate the net carbs yourself.
The same principles apply to the many varieties of lentils as well.
Carbs in Lentils: Are They Keto?
Lentils and beans are very similar in terms of macronutrients. Each lentil is like a miniature version of a bean, with high-protein skin and starchy insides.
Though different types of lentils can vary slightly in their nutrient contents, they tend to contain around 20 g of total carbs and 12.2 g of net carbs in every 1/2 cup.
In other words, as with most bean varieties, lentils are packed with too many carbs for keto.
Keto-friendly Bean and Lentil Substitutes: Black Soybeans and Green beans
On the keto diet, it is best to go beanless or use the lowest carb beans — black soybeans and green beans — as substitutes for their starch-filled cousins.
While green beans are typically prepared more like a vegetable, black soybeans are the best keto-friendly replacement for other beans in soups, bean dips, refried beans, baked beans, and other bean-based recipes.
That being said, if you are looking to avoid or limit soy for any reason, we’ve included several other bean alternatives and beanless keto recipes below.
Soy-free Bean Alternatives and Beanless Keto Recipes
If you’re looking for soy-free bean substitutes that will mimic their texture, here are some tasty alternatives:
Diced eggplant is a healthy, low-carb alternative that you can use to add more bulk to your dishes.
Cooked mushrooms are very low in carbs and can be used in place of beans in soups, stews, and chili. They will add an extra layer of umami to your meal as well.
Ground meat. The perfect bean replacement for soup and chili recipes. You can also use leaner or fattier meat depending on how much fat and protein you want in your soup or chili.
Boiled peanuts. Boiled peanuts have a similar texture to that of cooked beans with only ~6 g of net carbs in every ½-cup serving.
To go 100% bean-free without missing out on your favorite bean-based dishes, try making these keto recipes as well:
Beanless Low-carb Chili — A thick, meaty keto-friendly chili with all the flavors and textures you get from the standard, bean-based version of the dish.
Beanless Keto Hummus Recipe — Simply by replacing the chickpeas with roasted cauliflower, you can make a creamy and delicious hummus dip (without all of the excess starch).
Creamy Keto Taco Soup — Though beans are often added to make soups hearty and satiating, this is no longer necessary when you use ground beef with an avocado garnish on top.
Keto Pork Carnitas — Pork carnitas are often accompanied by tortillas, rice, and refried beans or baked beans, turning this keto meat dish into a carb-heavy ketosis killer. As long as you skip the high-carb foods in favor of keto tortillas and guacamole, you can have a satisfying carnitas meal without missing out on your favorite flavors and textures.
For more ideas on how to replace the beans in your favorite cuisines, check out the following keto guides:
What About Bean Sprouts?
During the sprouting process, the beans will use their stored starch to provide the energy necessary to grow into a plant. As a result, the sprouts will have a significantly lower net carb content, resembling a low-carb vegetable rather than a high-starch potato.
This means you can reap the benefits of beans while staying in ketosis. Unfortunately, this also means that they will taste more like vegetables and lose their starchy texture.
As with other foods you eat on keto, double-check the nutrition info of your bean sprouts to make sure they’ll fit into your carb limit.
Key Takeaways: Beans, Lentils, and Their Keto Alternatives
Most beans and lentils are too high in carbs to fit into the keto diet. This includes the following bean varieties and products:
Great northern beans
Some varieties of lupini beans
As with anything you have on keto, always make sure to check the nutrition labels.
The best keto bean option is black soybeans, which you can use as a direct replacement for high-carb beans. However, if you want to go soy-free, there are several other delicious alternatives, including mushrooms, diced eggplant, avocado, ground meat, and boiled peanuts.
With these low carb bean alternatives, there’s no need to shy away from bean recipes while on keto. In fact, you can even make your favorite bean-based dishes without the beans:
If you’re looking to achieve some great results and are in need of some more keto meal ideas or a complete meal plan, we’ve included more resources below:
Stuffed Banana Peppers with Hot Sausage are a summertime dinner staple in our household that I continue to obsess over.
Growing up, we would eat our stuffed banana peppers over buttered rice with lots of Parmesan cheese.
There’s something so magical about the way rice soaks up those spicy flavors that is purely sinful!
While rice may not be on the menu for the Keto diet, we can easily substitute with riced cauliflower or Miracle Rice for those same flavors.
Naturally Keto-friendly, my Hot Sausage Stuffed Banana Peppers are spicy, tender and will leave you coming back for more!
Stuffed pepper variations
Depending on where you live or the time of year, you may not have access to banana peppers.
Try switching up the pepper and seeing what kinds of unique flavors you can create.
Great recipes like this works just as well with jalapenos, bell peppers, cubanelle, or another favorite — Hungarian wax peppers.
Sometimes, I use ground beef or or mild sausage in the meat mixture for something a little different.
Definitely use a fatty meat over lean meat in this scenario to keep your peppers moist and flavorful.
Crushed pork rinds add a texture similar to bread crumbs and can be added to lighten up the meat mixture.
Some other interesting add-ins:
The spice is in the seeds
The spice level of the pepper is concentrated in the seeds.
If you find a tasty pepper that is just too spicy for your liking, try removing all of the seeds.
And most importantly, please use gloves when preparing your peppers.
You do not want to get the heat into your eyes, trust me.
While the banana pepper isn’t a super hot pepper, they can pack a surprising amount of heat!
Can I freeze my stuffed peppers?
Absolutely, and it’s one of the reasons I love this recipe so much.
I often make huge batches and freeze in aluminum trays or plastic bags.
That way, we get to enjoy them all year round!
Preparing Stuffed Banana Peppers
This recipe is fairly easy and straight-forward.
For me, the hardest part is making sure I don’t touch my eyes when working with the peppers!
Step 1. Prepare the peppers
While wearing disposable gloves, use a knife to cut the tops and large ribs from inside the peppers.
I like to do this over a baking sheet so I don’t make a huge mess.
Any size of banana pepper will do, but I do try to get medium sized ones at similar sizes.
I try to keep them as consistent as possible so that they cook evenly and the amount of ingredients match the recipe.
Step 2. Stuff your pepper with the sausage
If the meat doesn’t all fit into the pepper, it’s totally fine if it hangs out of the side.
If you’re adding your own seasonings to the meat, add everything to a large bowl & combine before stuffing.
Step 3. Layer and cover in pan with tomato sauce
Pour half the sauce in the baking dish and layer your stuffed pepper. Pour remaining sauce over the top.
Sprinkle with salt and pepper to taste.
Step 4. Wrap and bake your stuffed banana peppers
Cover your baking dish with aluminum foil and bake until peppers are fork-tender.
Step 5. Top with cheese and bake until golden brown
To make this faster, I turn the oven to 400 degrees to get it brown and bubbly.
This recipe calls for 1/2 cup of cheese, but I usually add more.
Crispy mozzarella cheese mixed with the tomato sauce and banana peppers is such a tasty combination.
Hot Sausage Stuffed Banana Peppers
by Dom Geracia
My Hot Sausage Stuffed Banana Peppers are juicy and tender with the perfect kick of spice. I always make huge batch to enjoy all winter long!
4.34 from 68 votes
Prep Time 20mins
Cook Time 50mins
Total Time 1hr10mins
Course Appetizer, Main Course
8fresh banana peppers
1lbspicy Italian sausageground
salt and pepperto taste
Preheat your oven to 350 degrees F.
Start by preparing your peppers. While wearing disposable gloves, cut tops of the peppers and remove any large pieces of the Inside rib. There will be small bunches of seeds inside. If you like a lot of heat, leave them. If you prefer a more mild pepper, remove the seeds.
Divide the ground sausage into 8 separate, equal portions and stuff one portion into each pepper. It’s okay if the sausage is exposed and doesn’t completely fill the contents of the pepper.
In a baking dish, take half of the tomato sauce and spread it along the bottom of the baking dish. Add the water and mix it together with a spoon or whisk.
In a single layer, lay each pepper in the sauce in the dish.
Pour the remaining tomato sauce over the peppers.
Cover the baking dish with foil and pop it into the pre-heated oven for roughly 40 minutes.
At 40 minutes, remove the baking dish from the oven and carefully remove the foil. There will be hot steam released. If a knife easily pierces the pepper, they’re ready for the next step.
Top each pepper with mozzarella cheese.
Turn the oven to broil and put the peppers back in the oven, uncovered.
Broil until the cheese is golden brown and remove from the oven.
Let cool for at least 10 minutes before serving. Enjoy!
You’ll learn how the brands measure up against each other in terms of ingredients, quality and quantity of BHB salts (Beta-Hydroxybutyrate), taste, customer reviews, and price.
What Are Exogenous Ketones?
Exogenous ketones are supplements that rapidly increase your blood ketone levels. People often use them on the keto diet, but you can also take them even if you aren’t keto.
Studies show that ketosis from supplements mimics the effects of fasting or restricting carbs and appears to offer some of the benefits of the keto diet, including mental clarity and increased energy[*].
Exogenous ketones come in two forms: ketone esters and ketone salts. Ketone esters are generally less popular because they’re more expensive and have an unpleasant taste. Aside from that difference, there’s no evidence that one form of ketones is better than the other.
You can take exogenous ketones to enhance your keto diet results, but they also work for people who are looking for some of the benefits of going keto without a full commitment to cutting carbs.
Health Benefits of Exogenous Ketones
Exogenous ketones may decrease appetite and cravings[*].
Perfect Keto ketones contain electrolytes like calcium, potassium, sodium, and magnesium, which offer additional health benefits, particularly if you’re new to the keto diet, or for physically active people in need of hydration.
Taking ketones supports mental energy, focus, and physical performance during workouts. They can also help you avoid energy slumps in the middle of the day.
Ketone supplements may have a beneficial effect on blood sugar. Studies suggest they could help prevent sharp increases in blood glucose after a meal[*]
Keto Drive Exogenous Ketones Overview
Keto Drive Exogenous Ketones are made by supplement company Zhou Nutrition. Zhou Nutrition was founded in 2014 and has since grown into a large company that carries more than half a dozen categories of supplements.
According to Zhou, Keto Drive BHB salts offer faster ketosis, sustained energy, and improved mental performance.
This product comes in two flavors:
Keto Drive Matcha-Lemonade
Keto Drive Orange-Mango
Zhou also provides Keto Drive capsules that contain apple cider vinegar.
Perfect Keto Exogenous Ketones Overview
Perfect Keto exogenous ketones are designed to assist with controlling your appetite, reducing keto flu symptoms, and providing a steady source of energy throughout the day.
Perfect Keto Exogenous ketones come in 5 flavors:
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Find the right keto snacks & supplements for your unique goals
Keto Drive contains three different types of gums: acacia gum, xanthan gum, and guar gum. While gums are generally regarded as safe by the Food and Drug Administration, they can sometimes cause harmful side effects in some people.
Guar gum, in particular, can trigger digestive symptoms like gas and bloating. Any unnecessary ingredient such as guar gum increases the risk of experiencing unpleasant effects due to a sensitivity.
Artificially made citric acid is another ingredient that features on the list of additives you should avoid. It is usually made from GMO corn that’s sprayed with high volumes of pesticides.
Supplements with citric acid may occasionally cause digestive disturbances like nausea, vomiting, and diarrhea in sensitive individuals.
Perfect Keto Ingredients
Perfect Keto Exogenous ketones are made with all-natural clean ingredients with no fillers or substitutes. The ingredients for Perfect Keto’s Chocolate Base ketones are:
Ingredients summary This product does not contain any gums, colors, fillers, or substitutes. It is also free of gluten, dairy, and soy.
Both Perfect Keto and Keto Drive exogenous ketones are designed to help you achieve ketosis rapidly. They are both keto-friendly and contain zero carbs.
Keto Drive contains 11.7 grams of the proprietary blend “goBHB” but does not specify the amount of actual BHB present per serving.
On the other hand, Perfect Keto has precisely 11.3 grams of high-quality BHB ketones per serving.
Most users seem to find the taste of Keto Drive palatable. Many of the reviews report a pleasant, sweet taste.
The only downside is that only two flavors are available. If you are neither a fan of orange mango nor matcha lemonade, then you’re out of luck.
Perfect Keto Exogenous Ketones base went through six months of reformulation and reiteration to arrive at a pleasant taste without adding any sugar or artificial sweeteners. Instead, the ketones are sweetened with natural, keto-friendly stevia and monk fruit extract.
According to reviewers, you won’t notice any of the bitterness that’s found in most other ketone salts. Instead, you will get delicious ketones that taste great mixed with just water.
Keto Drive has largely positive reviews. The most common themes are its sweet taste and ability to mix well with water. For example:
“Great flavor and mixes perfectly. I normally hate powders, but this one has a great flavor!”
“Absolutely delicious. Just mix with water and ice. Don’t need to add anything else. Love it. It’s A++”
“I’ve only had it a few days. Flavor isn’t bad at all”
Here are some less favorable reviews of the product.
“The product tastes good but I have not felt any difference, no energy, no weight loss..nothing (I workout and eat healthy).”
“My keto strips did not show any difference with this product. However, the taste was great!”
Thousands of customers have reviewed Perfect Keto Exogenous Ketones positively:
“Yummy! I was on the hunt for ketones and I spent quite a bit of time reading reviews on the Strawberry Lemonade, I’m so glad I pulled the trigger! It is not too sweet, doesn’t leave an aftertaste, and is incredibly refreshing. The only downfall is I drink this once a day which means I went through the container very fast, I wish there was a larger/bulk container for those of us who are obsessed!”
“I just received my order of Strawberry lemonade base and I am addicted! I added a couple of strawberries, a bit of watermelon, Ice, and some lemon carbonated water and this is better than the frozen lemonade you get at any amusement park or refreshment stand! I have no doubt I will be able to maintain my goal to take off another 30 lbs this summer with treats this good.”
“I’ve been adding this to my iced coffee in the mornings and it’s made a huge difference. Way more energy throughout the day and less cravings. Coming back to order more!”
“I cannot say enough about this product. This is the first time that I’ve ever tried it. I just got back into ketogenesis and I had zero keto withdrawals and for me, that’s absolutely amazing because I am a sugar addict. I have no cravings. I feel energy. This is definitely going to be a staple for me moving forward!”
“I’ve been using this product for over a year. So that should tell how good it is. 50 lbs lighter and more active. Won’t lie I’ve tried others but it was the last time I did. Stick with the quality and service, it’s the best.”
Most reviews of Perfect Keto that aren’t favorable relate to the price point (which is somewhat higher than non-premium, generic brand products) or individual flavor preferences.
Keto Drive and Perfect Keto exogenous ketones have a similar price point. The containers both cost $39.99 for 15-16 servings.
Although you can find cheaper exogenous ketone products on the shelves, going generic isn’t always a better value.
Generic products don’t usually offer the same guarantee of quality and may contain fillers or artificial ingredients, or present other downsides.
Which Is Best?
Keto Drive is an above-average product, but unlike Perfect Keto, Zhou Nutrition doesn’t specialize in keto supplements. Perfect Keto, on the other hand, draws from deep expertise in all things keto.
The most important criteria for choosing an exogenous ketone supplement include: quality of ingredients, quality of BHB salts, amount of BHB, and of course, taste.
Perfect Keto Exogenous Ketones excels in all four categories. Between the two products, Perfect Keto is the clear winner for the quality and amount of BHB, quality of ingredients, and flavor variety.
If you’re looking for all-natural clean ketones that taste good, will help you with appetite, increase your blood ketone levels, and support your keto lifestyle, Perfect Keto’s Exogenous Ketone Base is the best choice.
Published at Fri, 10 Sep 2021 20:00:21 +0000
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