Getting Started in the Kitchen
You’ve done the research, and have decided that the Keto Diet is for you. Now what? Many beginners struggle with the initial implementation of the diet since many of the keystones go against everything we’ve been taught about dieting.
Ingredients and Cooking Them
The first thing to do is to buy fresh keto fat sources ingredients filled with natural, healthy fats. Foods like avocados and eggs are a good start. Also, if your grocery market does not carry plain full-fat yogurts, you can make it up by adding in other fatty foods like sour cream or cream cheese. Meats with the fat still on are also good for the flavor and less expensive than leaner cut meats. It is also a good idea to begin cooking your foods with natural fatty oils, such as butter. Do not be afraid to use a lot either, as there is no such thing as enough.
Cooking with different kinds of fat is a good option too. The variety of fats can really make or break the flavor of a dish. Some cool alternatives to oil are butter, lard, tallow, duck fat, other animal fat, coconut oil, olive oil, avocado oil, peanut oil, other nut oils (macadamia, almond, walnut, etc.), and sesame oil. Avoid vegetable oil when cooking. If you feel like snacking, a good idea is to get snacks that are very fattening.
Avoid foods with trans fats, processed foods, or any foods with preservatives in it. Hard-boiled eggs and nuts are good keto-friendly foods to snack on. You can also add fat to everyday drinks such and coffee and tea. Ultimate Keto Coffee is one example, which is made by adding butter to your daily caffeine intake. You can also add butter to other drinks such as tea. However, you should avoid lactose as it is filled with sugars. For all the cravings of baked goods, it is best to bake them yourself and use almond or coconut flour as a substitute. Anything with flour or whole grain flour is not good for your body while in ketosis, so it is best to avoid them and make your baked goodies from scratch.
Foods, Garnishing, and Finishing Touches
There are hundreds of recipes to try while on the Keto Diet. You can visit many websites like diet doctor to help you get ideas on keto fat source recipes. Once you get the knack of it, feel free to start experimenting and create a new masterpiece. Dressing and oils also will be your new best friend.
For any dish, feel free to add any fat filled toppings, dressings, or oils, to add more healthy fat to your diet. Mayonnaise, sour cream, and flour-less gravy are also great choices to add to your dishes. You can also consider adding side dishes with a high-fat content to add fat to your meal.
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Great Keto Fat Sources
It is important to keep your healthy fat intake at 60-70% of your daily caloric intake. Some great examples of keto friend healthy fats are:
◊ Shredded parmesan & Chunked blue cheese
◊ Grated cheddar & Smoked gouda
◊ Balled Buffalo mozzarella & Crumbled Feta
◊ Melted Gruyere & Baked Brie
◊ Grilled halloumi
◊ Sautéed pine nuts
◊ Toasted sesame seeds
◊ Silvered almonds
◊ Chopped Macademia nuts
◊ Spiced walnuts & Roasted pepita
◊ Diced bacon
◊ Sliced pancetta
◊ Ground sausage
◊ Mashed guacamole
◊ Green and black olives
◊ Flaked coconut
Be wary of some meat products such as bacon, and make sure that they are not smoked in honey or syrup. These sneaky carbohydrates can make your body tip out of balance while in ketosis, and make it hard to lose the weight that you have gained. Carbohydrates eaten 4 to 5 days ago can magically reappear as water weight when in ketosis.