Easy 30 Minute Keto Chili

Easy 30 Minute Keto Chili

I cook my weekly meals on Sunday, so if I am running late on my schedule I will be sure to bang out a quick keto chili for the week ahead. Chili is always a staple during my weekdays in winter, but I don’t always have time to simmer them for 6 hours at a time. You can freeze and re-heat this as you want, too! That's why I came up with this.As a quick aside if you do have time, please do yourself the favor of trying our our most popular chili recipe: Not Your Caveman's Chili. It takes some ...

Spinach and Cheddar Scrambled Eggs

Spinach and Cheddar Scrambled Eggs

This is a breakfast staple for me, where it's my go-to a lot of the time. It's fast (only takes about 10 minutes), tastes great, and it's packed full of nutrients.These eggs will usually fill me up until around 1pm, and sometimes even longer. They're a great source of energy in the morning and keep you full for a good chunk of the day. If you're the type that has problems with hunger around 11, try these! The fats in the cheese and cream will be sure to help your stomach stay quiet until ...

The Ketogenic Diet – A Keto Guide for Beginners

The Ketogenic Diet – A Keto Guide for Beginners

What is a Keto Diet?A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.When you eat something high in carbs, your body will produce glucose and insulin.Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to ...

Keto Recipe: Chocolate Peanut Butter Ice Cream

Keto Recipe: Chocolate Peanut Butter Ice Cream

Call it a fat bomb if you will, but I'll call it my temptation atomic bomb. Chocolatey, peanut-buttery, rich, and purely delicious. This is the keto ice cream that I always make when I am having a craving for something sweet.All that fat-filled, creamy richness will fill you up in no time and have your sweet tooth put to sleep in even less. We're going to use cottage cheese to obtain the creaminess that ice cream is known for, but with only a fraction of the carbs.Cottage cheese!? THAT ...

Garlic and Bacon Brussels Sprouts

Garlic and Bacon Brussels Sprouts

I've been making these garlic and bacon Brussels sprouts for my family for a long time and they always beg me to make more, so I'd say it's one of their favorite keto recipes. Since Thanksgiving is coming up, I figured I'd share a recipe that is a guaranteed success for the holidays. Some onions, some garlic, and of course BACON! You always know it's going to be good when there's bacon involved.It's become such a staple for my family during the holidays that they actually get mad at me when ...

Toasted Garlic Cauliflower Wrap

Toasted Garlic Cauliflower Wrap

I recently started to get annoyed with the amount of carbs that are in wraps. I just don't want to be stuffing an extra 8-12 carbs in my diet when it can be avoided, so I started experimenting. Through some horrible failures, I found a good recipe over at EmpoweredSustenance.She found that using more egg in the mixture would allow it to hold together better when baking it. Bingo! Throw some spices and herbs in there, some gyro meat, and tzatziki sauce - and you have yourself a ...

Mythbusting: Training On a Keto Diet

Mythbusting: Training On a Keto Diet

There’s a number of myths, misconceptions, and misinformation floating around that are confusing a lot of people about the ketogenic diet. They're proposing ideas like "carbs are absolutely necessary to build muscle" and "The ketogenic diet hurts exercise performance" that take a small finding and exaggerate its meaning.With all of the conflicting information about these topics, it is easy to become discouraged and think that you can't get the health benefits of keto without losing muscle ...

Visually Estimating Body Fat Percentage

Visually Estimating Body Fat Percentage

Everyone has different body fat distribution, so I tried to find a few pictures of different people between each range. The amount of lean muscle that you have plays a huge role in determining how you will look. Someone with more muscle can look as though they have a higher body fat percentage when muscle separation isn’t clear.The amount of veins that can be saw over the body is known as vascularity and this will decrease as body fat increases. Muscle definition is the same way – typically ...

Macronutrients and the Ketogenic Diet

Macronutrients and the Ketogenic Diet

The three main macronutrients that are relatable to a keto diet are fats, proteins, and carbohydrates. All three of these nutrients have different effects on ketosis because of how our body digests and metabolizes them.Fats are 90% ketogenic and 10% anti-ketogenic, due to the small amount of glucose that is released in the conversion of triglycerides into usable energy. Proteins are roughly ~46% ketogenic and 58% anti-ketogenic since insulin levels usually rise in response to the ...

Keto Calculator

Keto Calculator

Starting on a ketogenic diet? Let's calculate how much you should eat. We use the information you put in to create an accurate keto nutrition profile for you.How do I use your calculator to get my macros?Why do you need my gender/age/height/weight?Why do you need my body fat percentage?Why do you need to know my activity level?What is a deficit/surplus?Why should I eat so few carbs?How much protein should I be eating?I'm not sure about my macros, are they ...