low carb

Food

Recipe: Turkey Meatballs

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(per serving) 428kcal / 45.7 P / 10.8 C / 21.4 F

Pasta is not included in the macros - this is so you can choose different pasta depending on your macro needs! Tasty turkey meatballs - the best way to include a protein that soaks up all of the flavours.

Ingredients

  • 500g lean turkey mince

  • 25g grass fed butter (roughly 1 tbsp)

  • 1/2 cup breadcrumbs

  • 1/2 brown onion

  • 1.5 tbsp grated parmesan cheese

  • 60g baby spinach

  • 1 cup chopped mushrooms

  • 2 tomatoes

  • 2 eggs

  • 1 bulb of garlic

 

Method

  1. Preheat oven to 180C (350F)

  2. In a glass bowl combine chopped brown onion, turkey mince, bread crumbs and eggs

  3. Roll turkey into balls approx 1” in diameter (should make 16), and then roll into grated parmesan

  4. Bake for approximately 20 mins

  5. While turkey meatballs are cooking (approx 10mins before they finish) heat up a frying pan, place butter and garlic into frying pan, allow them to become fragrant

  6. Add tomatoes and mushrooms to pan and cook for a further 5 mins before adding spinach leaves

  7. When turkey meatballs are finished in the oven place them into the frying pan with other ingredients and mix around

  8. Serve with preferred type of pasta!

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You Need Fats! Here's Why:

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We often think of fats as something to avoid in our diet; after all, take a look at just how many food products are labeled “fat-free” next time you go to the grocery store.

But the truth is, we need fats in our diet. Without fats, we wouldn't function as people. Read on to learn more!
 

Do I really need fat?

Short answer: Yes! The longer answer is still yes, but with the caveat that not all fats are created equal. We'll talk about that more shortly.

For now, know this: Fats are essential for energy, for cell growth, for proper organ function, and for insulation. They're also needed for some vitamin and nutrient absorption, brain function, and even hormone production. Without fats in your diet, your body wouldn't work very well, and soon, it would cease to work at all. So yes, you need fats.

For instance, consider the following functions fats fulfill:

  • Energy. Because fats are calorie-dense, they remain one of the best sources of energy we can consume. Additionally, when we don't take in as many calories as we're burning, our bodies can burn fats for that extra energy.
  • Vitamin absorption. For instance, vitamins A, E, and K are fat-soluble, meaning that our body doesn't absorb them without fat. We need those vitamins.
  • Flavor. Fats are a huge part of what make some of our favorite foods so delicious!
  • Satiation. Fats can help us feel full longer. (Additionally, if you've ever gone on a low-fat diet, you've probably noticed your diet craving fatty foods. This is a big part of why: Your body needs fats!)
  • Nutrient transportation. It's fats that help nutrients get across cell membranes, allowing your body to use those nutrients.
  • Nerve insulation. Fat helps protect our nerves by insulating nerve fibers and helping facilitate nerve impulses.
  • Body insulation. Without fat, we would be so much colder in the winter, as fat serves an important function by helping insulate and protect our organs.

Without fats, our bodies would be in so much trouble!
 

What are the different kinds of fats?

There are four main types of dietary fats:

  • Saturated fats
  • Trans fats
  • Monounsaturated fats
  • Polyunsaturated fats

Each of the four types are different chemically, and as such, have different physical properties as well. Let's look at each of them a little more closely.

Saturated fats: Tend to be solid at room temperature. Saturated fats are generally considered a bad fat because they raise the LDL cholesterol levels in your blood.

Trans fats: Like saturated fats, trans fats tend to be solid at room temperature. They, too, raise LDL cholesterol levels, which can contribute to cardiovascular health concerns.

Monounsaturated fats: Tend to be liquid at room temperature. Monounsaturated fats are generally considered a good fat.

Polyunsaturated fats: Tend to be liquid at room temperature. Polyunsaturated fats are also generally considered a good fat.

 

How many calories are in fat?

Regardless of the type of fat, every single gram of fat contains nine calories; fats are much more energy-dense than proteins or carbohydrates, each of which offer four calories per gram.

This is one of the reasons fats have gotten a bad reputation: Because they are more calorie-dense, they've often been blamed for weight gain and obesity. Additionally, high consumption of the bad fats—saturated and trans fats—has been linked to heart disease and stroke.

As a result, most experts recommend replacing saturated and trans fats with monounsaturated and polyunsaturated fats whenever possible.

 

Does that mean “trans fat-free” foods are healthy?

Not quite. Partially this is because trans fats are often replaced with saturated fats, which also aren't very good for you. Additionally, when producers remove fats from a food item, they often add sugars and other similarly nutrient-low ingredients.

Instead, look for foods that are either naturally low in fats or instead of trans fats utilize monounsaturated or polyunsaturated fats.

 

How can I make fats part of my healthy diet?

Fats can, and should be, part of your diet. A few principles to keep in mind when looking at fats in your diet:

  • Balance your nutritional plan for a healthy balance of fats, proteins, and carbohydrates. While some special diets may recommend a different ratio, the general idea for most people might be in the neighborhood of 50% carbohydrates, 30% proteins, and 20% fats, for instance. If you are on a 2,000-calorie diet, that might look like 1,000 calories from carbs (which at 4 calories per gram, is 250 grams), 600 calories from proteins (150 grams), and 400 calories from fats (or, at 9 calories per gram, 45 grams). As you can see, it doesn't take as many grams of fat to reach the same caloric levels because of the higher calorie-density.
  • Aim for a diet that prioritizes vegetables, fruits, and whole grains, as well as lean meats, fish, and nuts, and limits red meats, sugars, sodium, and artificial ingredients. Doing so will help limit your intake of bad fats while ensuring you get plenty of good fats.
  • Whenever possible, replace saturated and trans fats with monounsaturated and polyunsaturated fats. This means olive oil, for instance, instead of margarine or butter.
  • Lastly, be sure to balance the calories you eat with the calories you burn. 

 

Does this mean I have to give up my favorite foods, like steak and buttery lobster?

No. It does mean, though, that you should practice moderation when it comes to those red meats and other sources of unhealthy fats, instead working toward replacing some of those foods with healthier sources of fats.

For instance, fish, and especially fatty fish like salmon, are a great way to replace some of those steaks, as they're loaded with omega-3 fatty acids, which have been shown beneficial for so many things, including brain function!

 

What should I add to my diet to get more good fats?

So many good things! Great sources of good fats include fish (especially salmon and tuna), nuts, legumes, and lean white meats, such as turkey.

 

Clearly, we need fat in our diet. Now we just have to make sure we're getting the good fats instead of the bad ones, and with the information above, you can do precisely that!

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My Keto Food List

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Before I provide you with my PDF of keto supplies I need to cover these points:

KETO IS NOT FOR EVERYONE.
This diet needs to be monitored, and you should not be guessing portions.
Speak to a healthcare professional before deciding if it's right for you.

Before I jumped into a ketogenic lifestyle I was eating low carb for around 9 months, this made the transition much easier. The reason that I follow this lifestyle is to help with my PCOS and the symptoms I get from it, you may notice a decline in athletic performance on a ketogenic diet.

I do want to cover this in more depth, so if you have questions leave them as a comment underneath this article and I can try to address them in a future post or video :)

Food

Recipe: Gut Repair Soup

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Instead of just having bone broth plain, sometimes I love to turn it into a soup. Throw in a few extra ingredients for added micronutrients, and you've got yourself a great little soup to help with stomach issues. This is perfect as a little add in on a ketogenic diet too, because keto will be making your body burn through more electrolytes, help replenish them with this soup!


Makes 2 servings
(per 1) Carbs 7g / Fat 35g / Protein 78.5g / Calories 596

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Ingredients

  • 1L bone broth
  • Himalayan salt
  • Pepper
  • 2 tbsp apple cider vinegar
  • 500g (1lb) shredded chicken
  • Bok choy
  • Spring onion
  • 3 cups water
  • 1/2 onion
  • 3 tbsp olive oil
  • 3-4 cloves garlic

Method

  1. Place a pot on low heat, add oil, chopped onion and garlic until fragrant.
  2. Add in water, apple cider vinegar and bone broth
  3. Add shredded chicken, and finely chopped bok choy, spring onion, and other fibrous veg that you like
  4. Season with Himalayan salt and pepper
  5. Allow to simmer on a lower temperature for 1 hour before serving
 

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Low Carb vs Keto - What's The Difference?

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Low carbohydrate and ketogenic diets are often confused, perhaps in part because a ketogenic diet is, by default, also a low carbohydrate diet. That said, there are several important distinctions that set ketogenic diets apart from more generic low carbohydrate diets. Let's look a little more closely at each of those distinctions, so you can better understand why someone might wish to pursue a ketogenic diet.

So, what's a low-carb diet?

Okay, so here's where the greatest confusion generally comes in. A low-carbohydrate diet focuses on limiting carbohydrate intake. A ketogenic diet does the same. So how are they different?

The difference is like that between a doctor and a surgeon. The surgeon is still a doctor but may be far more specialized. Keto diets, similarly, are specialized low-carb diets. So let's look at the generic—the low-carb diet—first.

First, it's important to note that “low” in this case is pretty subjective. There's no clear consensus on how many carbs one can eat before a diet is no longer low-carbohydrate, for instance.

In general, though, the idea here is to be more selective than the standard western diet. Often this means fruits, vegetables, and beans are still acceptable parts of the diet; while grains, baked goods, and processed sugars are either completely eliminated or drastically reduced.

As a result of shifting from carbohydrate-dense foods in your diet, to more low-density foods, the daily carbohydrate quantity you intake is significantly cut.

The subjectivity of the diet, however, can be problematic. For instance, if you were consuming 300 grams of carbohydrates daily, and cut it to 200 grams per day, this is a lower-carbohydrate diet. If you don't replace the lost calories, you may still lose weight, and technically, you could consider this a low carb diet, as you lowered your carbohydrate intake. Conversely, though, if you replace those lost calories with extra proteins or fats, you may have very different outcomes.

As a result, this subjectivity makes it hard to determine whether or not low-carbohydrate diets are effective, as they're not very well defined, and as such, cannot be very well judged.

Then what's the ketogenic diet?

The two biggest differences between low(ish)-carb diets and ketogenic diets are these:

  • Low-carbohydrate diets are imprecise; everything in a proper ketogenic diet is measured.
  • Low-carbohydrate diets are predicated by cutting back on a single macronutrient (carbohydrates), whereas ketogenic diets require very precise balances of all three.

In short, a successful ketogenic diet is high-fat, moderate-protein, and low-carbohydrate. When done correctly, it allows your body to shift from burning carbohydrates (or glucose) to burning fat in the form of ketones and fatty acids.

In fact, in order for a diet to truly be ketogenic, it has to pursue nutritional ketosis; if it isn't done properly, however, it can go very badly, and leave you feeling terrible—without any of the benefits ketogenesis can provide.

So, how should ketogenesis work?

When ketogenic diets are balanced correctly and appropriately, that carbohydrate restriction should result in increased ketone production. Ketones, which are a byproduct of fat distillation and produced in the liver, can actually be measured (via blood or urine), so if you are a ketogenic diet, you can test progress.

A few guidelines: Traditional western (high-carbohydrate) diets generally result in blood ketone levels between 0.1-0.2 millimoles (mmol), and even moderate-carbohydrate diet (which some may confuse for low-carbohydrate diets, as discussed above) will generally fall in this same range. A truly effective ketogenic diet, however, will result in much higher blood ketone levels, generally above 0.5millimoles but safely as high as 5.0 millimoles. This higher ketone level is a sign that your body has reached a state of “nutritional ketosis,” and shows that the ketogenic diet is working.

But what does this look like as a diet?

For an effective ketogenic diet, consider the following guidelines a starting point for each of the three most major macronutrients.

Carbohydrates

Standard western diets are frequently between 40-70 percent carbohydrates, by calories. Most research studies equate low-carbohydrate diets as gaining less than 30 percent of their calories from carbohydrates (generally in a range of 50-100 grams per day).

Ketogenic diets, however, often suggest as few as 5-10 percent of your total caloric intake comes from carbohydrates, which is generally in the 25-30 gram range. Many ketogenic plans offer a little more leeway, but almost all suggest a maximum intake of 50 grams on any given day, as keeping carbohydrate intake below that threshold seems necessary for triggering nutritional ketosis, in which your body begins relying on fat for fuel.

Proteins

This is where ketogenic diets show the greatest range, depending on the goals of the ketogenic diet. If weight loss is the aim, for instance, the plan may suggest moderate to high protein intake, in order to maintain muscle, strength, and satiation, so you aren't left feeling hungry.

Consider the following basic divisions: High-protein diets may recommend 0.7-1 grams per pound of body weight (2 grams per kilogram) or more; moderate-protein diets generally recommend between 0.6-0.7 grams per pound of body weight (1.3-1.5 grams per kilogram); low-protein diets may recommend less than 0.35 grams per pound (0.9 gram per kilogram) of body weight.

One note of caution: As Dr Jacob Wilson, director of the Applied Science and Performance Institute, notes, high-protein diets can make achieving nutritional ketosis impossible. (As a result, he recommends no more than 1.5 grams per kilogram as an upper limit.)

The science behind this is based on a process called gluconeogenesis, by which the body, in a carbohydrate-limited state, breaks down proteins to create glucose, thereby bypassing the aims of ketogenesis, which requires the body not have access to glucose, so that it instead will create ketones for fuel.

Fats

 When it comes to low-carbohydrate diets, you still need a moderate amount of fat, because otherwise, the only way to get calories is through an overabundance of protein. In a low-carbohydrate diet, though, you're still mostly burning the carbohydrates you're still consuming, so this is less important.

In a ketogenic diet, however, fat is what you're burning. As a result, you want 70 percent or more of your daily calories to come from fat, as fat is your new fuel source.

 

For many people, this is the hardest change to accept when looking at a ketogenic diet. After all, isn't it fat which contributes to obesity? The truth is, the research on high-fat diets are inconclusive at worst, whereas as plenty of evidence suggests that the real culprit for so many health issues is the combination of high-carbohydrate and high-fat diets, or what we might consider a standard western diet.

Food

Recipe: Super Low Carb BBQ Chicken & Bacon Pizza

Macronutrient info will vary depending on the base you use. I suggest using this base recipe here.

Makes 2 servings
Calculation of toppings only -
(per serve) Carbs 12.6g / Fat 12.9g / Protein 22.3g / Calories 241


Ingredients

  • Pizza base (see here for Easy Peasy Fat Pizza Base recipe)
  • Sugar-free BBQ sauce (this will be the hardest ingredient to find out of all of them)
  • Mayonnaise
  • 150g chicken (shredded)
  • 2 slices of bacon (cubed)
  • 1/2 a green capsicum
  • 1/4 brown onion
  • Handful of shredded mozzarella

Method

  1. After removing your pizza base from the oven spread a small amount of sugar-free BBQ sauce onto the base
  2. Add onion, bacon, chicken, and green capsicum
  3. (optional) Press down on them a little to ensure they all stay in place haha
  4. Sprinkle shredded mozzarella over the top (if you allow a bit to get on the crusts it will make them extra crispy!)
  5. Put back in the oven for 10 minutes
  6. Remove and add a swirl of mayonnaise on top of the pizza
  7. Put back in the oven for another 5-10 minutes, or until the edges of the crust are beginning to look crisp.
  8. Enjoy!

Food

Recipe: Easy Fat Pizza Base

I've tried a few low carb pizza options before (back when I was low carb, but not when I was Keto) and I've never found an option which I loved. I created a cauliflower base back when I put together the Nutrition Guide eBook, and since then haven't found an option I liked better.. UNTIL NOW!!! This low carb base took a few experiments to create, but it turned out better than I expected! Pizza recipes coming soon ;)


Makes 1 Small Base (2 servings in my opinion)

(per serve) Carbs 3g / Fat 21.5g / Protein 10g / Calories 232


Ingredients

  • 1/2 cup cream cheese
  • 1 cup shredded mozzarella
  • 1 pinch smoked salt flakes (or Himalayan salt)
  • 1/2 tsp garlic powder
  • 1 egg white
  • 1/2 cup almond flour (potentially more, read on)

Method

  1. Preheat oven to 215C (420F)
  2. Place cream cheese and mozzarella in a bowl and microwave for approximately 1 minute (until they are melted)
  3. Remove cheeses from microwave and stir (the mixture will stick together slightly)
  4. Add salt flakes and garlic powder, stir again
  5. Add in 1 egg white and almond flour and mix through well. The mixture should now be very similar to a dough, just not so heavy. You should be able to handle it with relative ease (see image below). If it's not, add a little more almond flour until the mix is slightly less sticky and more of a dough consistency.
  6. Line a pizza tray or baking tray with baking paper
  7. Place the 'dough' mixture on top and press out until it's about 20cm in diameter (you can also roll the edges inwards to get a more raised crust).
  8. Cook in the oven for 15mins until golden, remove and add toppings of choice and re-cook (for another 15-20)! More pizza recipes with low carb topping ideas coming soon!

Food

Recipe: Burnt Pecan Keto Dessert

Makes 1 servings
Carbs 3g / Fat 45g / Protein 4g / Calories 426


Ingredients

  • 30g (1oz) pecans
  • 1/2 tsp coconut oil
  • 2 tbsp dollop cream
  • 1/2 tsp cinnamon
  • coconut flakes

Method

  1. Heat up small frying pan or saucepan on the stove (low heat is enough)
  2. Add coconut oil
  3. When the coconut oil is warm add in pecans
  4. Cook the pecans until they are dark brown and slightly blackened, I like to burn them a little because it gets a popcorn smell/flavour, but this isn't a necessary step if you don't want to eat them burnt haha.
  5. Serve pecans into a bowl
  6. Mix cinnamon into dollop cream and add onto pecans
  7. Top with coconut flakes

Food

Recipe: LCHF Strawberry Shortcakes

Makes 3 servings
(per 1) 11.6g Carbs / 30.2g Fat / 26.1g Protein


Ingredients

  • 3 eggs
  • 6 strawberries
  • 1/2 tsp vanilla extract
  • 1 cup ricotta
  • 1/4 tsp stevia
  • 1/4 tsp baking powder
  • 140G (5oz) cream cheese
  • 1/4 tsp nutmeg
  • 1/3 cup coconut flour

Method

  1. Preheat oven to 150C (300F)
  2. Take two separate bowls, separate egg yolks from whites
  3. In bowl with egg yolks add: cream cheese, vanilla extract, stevia and baking powder
  4. Beat together until smooth
  5. Beat egg whites
  6. Slowly add egg white mix to yolk mix, half at a time
  7. Once combined add coconut flour and mix well
  8. Take a baking tray lined with baking paper and scoop out 6 circles of mixture
  9. Bake for 20 mins
  10. After 20 mins remove from the oven to cool
  11. Take a small bowl and place ricotta and nutmeg in, mix together
  12. Slice up strawberries
  13. Once 'shortcakes' are cool serve with ricotta and strawberries

Food

Recipe: Reduced-Carb Lemon Tart

Makes 18 Servings
(per slice/serve) Carbs 10.3g / Fats 12.1g / Protein 5.3g / Calories 172


Ingredients (Base):

  • 2 cups coconut flour
  • 4 tbsp ghee (melted)
  • 1/2 cup coconut (dessicated or shredded)
  • 3 eggs
  • 1/3 cup  cashews

Ingredients (Filling):

  • 8 Lemons (zest of 2, juice/some pulp of 8)
  • 2 tbsp ghee (melted)
  • 6 eggs
  • Stevia

Method

  1. Preheat oven to 180C (350F)
  2. BASE: In a food processor place all base ingredients (except eggs), pulsate until ingredients are mixed and then add in eggs and pulsate again.
  3. BASE: Line a baking tray with baking paper
  4. BASE: Pour base filling into baking tray and spread to cover the entire surface of the tray. Bake for 20 mins (until golden brown).
  5. FILLING: Remove the zest of two lemons, and juice 8 lemons
  6. FILLING: To the bowl of lemons add melted ghee and stevia
  7. FILLING: In a separate bowl whisk 6 whole eggs, now add the lemon/ghee/stevia mix and stir
  8. Pour the filling mix over the slightly cooled base and return to the oven for 15 minutes
  9. Optional: Add some shredded coconut to the top while the slice is still cooling

Food

Recipe: Prawn & Asparagus Zughetti

Makes 2 servings
(per 1) Carbs 102g / Fat 22.9g /Protein 24.8g / Calories 250 (per serve)


Ingredients

  • 350g prawns
  • 6 cloves of garlic (can be crushed or minced if you prefer)
  • 1 tbsp olive oil
  • 10 spears of asparagus
  • 3 zucchini
  • 1-2 pinches of smoked salt flakes (this can be omitted) 

Method

  1. Place a plan on the stovetop on a medium heat with the olive oil and garlic, cook these for 2-3 mins
  2. While the garlic is cooking set out a large bowl, and boil a kettle (to make the zucchini noodles)
  3. Using a mandolin slicer or vegetable spiraliser turn the zucchini into long, thin noodles and place them in a large bowl.
  4. After the kettle has boiled pour the hot water over the zucchini and allow it to cool for around 10 mins.
  5. Back to the pan on the stovetop, add in your prawns and allow them to cool fully on one side.
  6. After they have been sitting on one side for a few minutes flip them over
  7. Wash and slice up asparagus and add to the pan, along with smoked salt flakes
  8. Allow the asparagus and prawns to cook for a further 5 minutes
  9. Once your zucchini noodles are finished drain the water from the bowl and pat them down with paper towel a little so that they aren't soaking.
  10. Remove your asparagus and prawns from the pan and serve all together.

Food

Recipe: Lower Carb Spaghetti & Meatballs

Makes 2 servings
(per 1) Carbs 75.7g / Fat 39.5g /Protein 69.9g / Calories 927


Ingredients (Main)

- 3 zucchinis
- 10-12 grass fed beef meatballs (or use mince to make your own)
- 6 cloves of garlic
- 6 medium size cup mushrooms
- 1tbsp avocado oil
- Rosemary

Ingredients (Pasta Sauce, if making it yourself)

- 2tsp olive oil
- Parsley
- Salt & pepper
- 2 tins of tomato puree
- 2 brown onions, chopped
 

Method (Pasta Sauce)

  1. Place a saucepan over high heat
  2. Add the olive oil, garlic and onion and cook until fragrant (~3 mins)
  3. Add the tomato puree, parsley and salt and pepper and simmer for 10-15 mins

Method (Everything else)

  1. Place a skillet over medium heat and add garlic, avocado oil and meatballs, cook for around 5 mins
  2. Boil a kettle
  3. Take your zucchinis and cut off both ends, then using a vegetable spiraliser or a mandolin slicer, slice it up (longways) to create 'spaghetti'
  4. Place the zucchini spaghetti into a large bowl and pour boiling water over the top, let these sit for 10-15 mins, strain, and then pat them off slightly with a paper towel (so they aren't soggy)
  5. While the zucchini is sitting in the boiling water head back over to your skillet and add in the mushrooms, rosemary (tear off just the individual leaves) and pasta sauce
  6. Place a lid over your skillet and turn it down to a lower heat
  7. After you have plated up your zucchini spaghetti remove the lid on your skillet, mix it around a little and serve