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Today we’re chatting all about the ketogenic diet.
Keto is super-popular right now, and there’s a ton of information out there. Because you guys are here with me, I thought I’d share some of my thoughts on keto, who it might be right for (or not), and how to implement it in a healthful way.
Are you keto curious? Let’s chat basics.
The hardest part of creating a one-minute keto video? How the heck do you fit EVERYTHING you want to say into just one minute?!
The key points here are these:
Keto isn’t some scary, crazy crash diet – it can be incredibly healthful for many people, and people see awesome benefits from it.
There are nuances to making it work in the best way possible for each individual, so work with a knowledgeable practitioner to figure out what that looks like for YOU if you want to try it.
Folks will see the most benefit by basing keto around real, whole foods. For veggies, aim for mostly non-starchy options, like dark leafy greens, broccoli, cauliflower, asparagus, etc. For meat, seafood, and eggs, look for fattier cuts from well-raised sources, if possible (grass-fed, pastured). Think: bone-in, skin-on chicken thigh, vs. a boneless/skinless chicken breast. You’re not necessarily adding TONS of fat to your meals; you’re no longer AVOIDING fat. (Wanna learn more about healthy fats? Let me know in the comments – we can talk about it in a future video!) Regarding knowledgeable practitioners: This could be your primary care doc, a naturopath, chiropractor, gynecologist, or registered dietitian or nutritionist. Connect with someone open-minded, who listens to the questions you ask, and feels like a team player in achieving your wellness goals. If you’re struggling to find someone, http://www.ketogenicdocs.com may be helpful. Finally, check out some of my favorite keto resources, below. These are podcasters and authors who’ve taught me so much about keto, and offer a wealth of information in the content they share. Use these to form your *own* opinions on keto, and then take what you’ve learned to your doc if you’re considering it. Together, you can make the best decision for YOU. After all, isn’t that what this is really about? A continual willingness to learn and try new things – because you’ll never know what’s going to work best for you, unless you try it. ♥
NEXT UP | Resources I Love
Maria Emmerich | If you want to enjoy deliciously amazing keto baked goods, recreate restaurant favorites and comfort foods, or see how a real mom with two young boys makes this lifestyle work – you’ve gotta check out Maria Emmerich. I was first introduced to her through her collaboration with Jimmy Moore on The Ketogenic Cookbook, and later added a ton of her books to our wedding registry – including Keto Restaurant Favorites and Keto Comfort Foods. Do I generally eat keto? No; but I LOVE having tasty, real food inspiration on hand, and her books give you just that, no matter what way of eating you follow.
Leanne Vogel | Leanne Vogel’s The Keto Diet Podcast is an incredible resource for anyone who wants to start a ketogenic diet, especially women who may be concerned about the nuances we face thanks to our complex hormonal systems. From discussions on day-to-day life on keto, to carb-ups, to navigating keto with a history of disordered eating, Leanne touches on so much. She hosts a range of guests from within the keto community, as well as solo episodes and mini-sodes where she shares her own experiences. Leanne’s approach is loving and kind, and truly appreciative of the many approaches to making keto work on an individual level.
Keto Quick Start | Keto Quick Start is NYT-bestselling author Diane Sanfilippo’s latest book. Here, she breaks down the complexities of keto in her signature, practical way. Her focus is on real whole foods, simplifying the science (while still helping you understand what’s *really* going on in your body), and teaching you how to troubleshoot and customize your keto diet. This is the perfect place to start for keto beginners, or those who’ve tried keto before, but found it didn’t work for them. This book will get you on the right track – plus there are tons of delicious recipes to support you along the way!
LASTLY | Friday Favorite
Did you see those yummy looking muffins in the cover image of this post and wonder…what are those? Are they keto-friendly?!
Yes, my friend. They are indeed!
This recipe is an updated version of my Zesty Lemon & Chia Seed Bread. We started making it more consistently as muffins, so it seemed like a great time to write down the tweaks we’ve made and share with all of you.
Note: If you aren’t following keto, you can substitute organic cane sugar for the Lakanto sweetener, but I still suggest using the organic liquid stevia extract to make them lower in added sugar.
The Recipe: Keto-friendly Lemon & Chia Muffins
Prep Time: 10 minutes | Cook Time: 20 minutes | Yield: 8 muffins
Serving Size: 1 muffin | Fat: 11g | Carbs: 11g | Fiber: 3g | Sugar Alcohols: 6g | Net Carbs: 2g | Protein: 6g
1/4 cup lemon juice (approx. 2 lemons)
1 tbsp lemon zest (approx. 2 lemons)
5 tbsp butter (or coconut oil), melted and cooled
4 eggs, room temperature
1/4 cup Lakanto Monkfruit Sweetener
20 drops (~1/4 teaspoon) organic liquid stevia extract
1 teaspoon vanilla extract
1/3 cup coconut flour
2 tablespoons collagen peptides
1/2 teaspoon baking soda
1/4 teaspoon sea salt
1 tablespoon chia seeds
Preheat the oven to 350 degrees.
Zest your lemons, then juice them. Set aside.
In a large mixing bowl, whisk together all wet ingredients, except lemon zest and juice.
Sift dry ingredients, except chia seeds, into the wet mixture. Whisk to combine.
Whisk in lemon juice and zest, followed by chia seeds.
Fill the muffin cups, approximately 1/4 cup at a time, with the contents of the mixing bowl.
Bake 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean, and the edges are golden.
Remove from the oven, and set muffins aside to rest on a cooling rack, at least 15 minutes.