The Keto Diet is a popular eating plan used by some to kickstart new health and fitness goals, including weight loss.
Keto, which has attracted many celebrity followers and quantities of research, is a diet that has attracted some of the most buzz.
The Ketogenic Diet, often known as just Keto, is a program involving such low carbohydrate concentrations, it places the body into a metabolic state called Ketosis in which fat, instead of carbs and sugar, is burned for energy.
Unlike a calorie-controlled diet, it is important that once you get into Ketosis you stay Ketogenic for at least a week to reap the full benefits.
Hannah Sutter, keto expert and founder of Natural Ketosis, told Newsweek: “When you reduce your intake of carbohydrate to below 50g a day your body will automatically use fat for energy and a carefully calculated, very low carbohydrate diet (a ketogenic diet) can ensure you burn excess body fat for energy while feeling full and eating delicious natural food.”
And Dr. Sarah Brewer, a Medical Nutritionist who is working with Natural Ketosis, added: “Most people would benefit from cutting back on the amount of carbohydrate they eat.”
She said: “Research suggests you need to reduce daily carb intake to less than 50g to gain the maximum benefits for weight loss and for glucose control. Following a food plan that does the calculations for you is the easiest option to do this correctly.”
How Many Eggs Per Day Can I Eat on Keto?
Eggs form a key component of the Keto diet, with wellness site Healthline suggesting people following the plan should look to eat at least six whole eggs per day.
Packed with nutrients, eggs are widely available and versatile. Plus eggs have often been labeled a superfood for their many benefits.
Read on to learn some great tips and recipes to help bust the diet myth that Keto is daunting.
Keto Diet Tips
Start by making sure you rid yourself of any temptation by filling your cupboard, fridge and freezer with Keto-friendly foods.
The Side Effects Will Pass
People can experience some initial side effects of going into ketosis, dubbed by some as the “Keto Flu”.
However, Hannah Sutter describes this phase as “completely normal” when making a big change to your diet as “your body needs time to adapt.”
She said: “Symptoms vary from person to person and may include a headache or feeling lethargic but they will pass. Most people will start to feel the positive benefits of Keto, including feeling more energetic, reduced hunger and better sleep quality, within three or four days.
The Internet is flooded with Keto misinformation, meaning a lot of the data can be conflicting, as the program has over time diversified to deal with different health issues.
Sutter consequently suggests selecting the Keto diet tailored to your needs and following one set of guidelines to get the best results.
She said: “Over time your knowledge and confidence will grow, helping you to build the plan which is perfect for you. Listen to your body.
“As mentioned above, not all Keto diets are the same and they certainly are not one size fits all. What works for one person may not be quite right for another.”
Listen To Your Body
If you are hungry or feeling low on energy, eat a Keto-friendly snack, or if you are still feeling satiated from breakfast, skip the elevenses and wait until lunch.
Sutter said: “If you have been more active, you may need more water and a small snack. Your body will tell you what it needs.”
Don’t Get Hungry
Going too long without eating our blood sugars can drop and can leave Keto followers feeling really hungry.
Sutter said people on the diet should therefore make sure they eat regularly throughout the day and listen to what their body needs.
She said: “This can lead us to reach for carb-heavy convenience food to lift our mood and banish the hunger.”
Thirst is frequently mistaken for hunger so try to make sure you stay well hydrated through the day by drinking approximately 2 liters of water.
Sutter said: “If you do have a craving or hunger pang, have a few sips of water as this may be just all you need.”
A common mistake when going Keto is to simply replace all sugar with sweeteners.
Sutter believes replacing one sweet food for another does nothing to help you break the addiction to sweetness or allow your body to overcome it.
She said: “Continuing to use sweeteners in your diet will affect your hunger levels and cravings.”
Don’t Fear Fat
Sutter suggests having a higher amount of fat in your diet will help you to stay feeling fuller for longer after mealtimes, with the added bonus that “fat brings the flavor.”
She said: “Whilst we don’t recommend glugging bottles of olive oil or nibbling more cheese than a mouse, fat will become the body’s energy source when you are following a Keto Diet.
Always Check The Label
Some foods make claims to be keto, low in sugar or no added sugar but in reality, the overall make-up of the product is still not Keto friendly.
Sutter said: “Never trust the claims, always make sure you read the label and understand what is in your food. Look at the overall carb amount per serving of product to make sure it is low enough to keep you in Ketosis.
“Remember to also look for other names for sugar like dextrose or sucrose and, of course, check for sweeteners.”
Get Sufficient Sodium
A combination of eating less processed foods paired with a Keto diet can lower the body’s sodium level and knock electrolytes out of balance.
Sutter cautions that sodium plays an important role in regulating our internal water balance.
She said: “Too little sodium can mean the body does not absorb water as well as it should causing issues like brain fog, fatigue, muscle cramps and stomach problems as well as causing the initial “Keto Flu” side effects to be more intense.
“Keep everything in balance by adding a pinch of good quality salt like rock salt or Himalayan sea salt to your meals.”
Keto Egg Recipes
Eating an egg-rich diet is popular among people hoping to break through weight-loss plateaus, especially those on ketogenic diets.
Crispy Eggs With Cherry Tomatoes & Pesto
Chef Susy Massetti told Newsweek: “Who has time to slave over a stove in the morning yet needs to have a hearty, healthy and nutritious breakfast? I do for sure.
“Rich in proteins, easily digestible and quick to do, these recipes are the fastest on the kitchen planet! Simple ingredients, buy for quality here and organic whenever possible as it is very important to know what we put into our bodies.
“After-all breakfast is still the most important meal of the day no matter at what time you have it, so it is quality over quantity!”
Perfect for all of you out there that are looking for a super quick, tasty and carb-free healthy breakfast. You can also top it with your favorite cheese if you so prefer!
1 tbs store bought (or fresh) pesto
1 cup cherry tomatoes, cut in half
Few basil leaves
Extra virgin olive oil
Salt & pepper to taste
1. Heat a non-stick skillet over medium heat
2. Add the pesto and swirl around
3. Add the tomatoes at once and toss to combine
4. Adjust with salt & pepper
5. Create space in the middle of the tomatoes mixture and crack the eggs in the center
6. Increase the heat and cook to your liking, enjoy!
Hash Brown Egg Nests With Bacon, Avocado And Watercress
4 large white potatoes, peeled
110g Cheddar, grated
1 tbsp olive oil
8 medium eggs
Salt and pepper to taste
2 slices cooked streaky bacon, roughly chopped
½ tbsp. curly parsley, finely chopped
2 avocados, chilled
1. Finely grate the potatoes and into a bowl then cover with cold water and allow to sit for a few minutes. Rinse in a colander and squeeze out any excess moisture before returning to the bowl. Add 100g of the cheddar and the olive oil. Season generously with salt and pepper and mix well.
2. Take an eighth of the potato mixture in your hand at a time and squeeze out any further moisture before pressing into the tin. Use your fingers to pack the mix in tightly. Try to encourage some bits of potato to stick up above the edges as this is what will make the finished products look like nests.
3. Bake at 190°C for about 20 minutes or until the edges have browned. Crack an egg into each nest then season with salt and pepper. Next, scatter over the chopped bacon and remaining 10g of cheese. Place back into the oven and cook until the egg white has set. Check after 10 minutes then regularly (every minute or so) to make sure that the yolks do not over-cook.
4. Allow the nests to cool in the tray, then gently slide a knife around the edges of each nest before using a fork or small pallet knife to lift out of the pan.
5. Slice the avocados at the last minute then serve with the warm nests on a bed of watercress.
Parsnip and Squash Shakshuka
1 tbsp rapeseed oil or light olive oil
1 onion, roughly chopped
3 cloves of garlic, roughly chopped
400g tin of chopped tomatoes
Half tsp mixed spice
Half tsp chili powder
1 tsp smoked paprika
3 or 4 baby parsnips, peeled and quartered
250g butternut squash, peeled and diced
250g fresh tomatoes, roughly chopped
200g cooked chickpeas
3-4 medium free-range eggs
3-4 tsp natural yogurt
1 tbsp parsley, chopped
1 tbsp mint, chopped
1. Place the oil in a large frying pan. Heat on medium heat. Add the onion and cook for 4-5 minutes. Add the garlic and cook for 1-2 minutes. Finally, add the tinned tomatoes, mixed spice, chili powder, and smoked paprika. Simmer gently.
2. Place the parsnips and squash on a perforated steam tray and steam in a steam oven at 100°C for 6 minutes. After 6 minutes, add the kale and continue to steam for a further 2 minutes. Remove the vegetables from the steam oven.
3. Alternatively, place the parsnips and squash in a large saucepan with cold water, bring to a boil and cook for 6 minutes. Add the kale, cook for a further two minutes and then drain and refresh with cold water to stop cooking.
4. Add the roughly chopped fresh tomatoes, chickpeas and steamed vegetables to the frying pan, mix through gently and season well.
5. Make 3-4 wells in the tomato mixture. Crack an egg into each well. Place a lid on the frying pan and continue to cook on gentle heat for 2-3 minutes until the eggs are just set.
6. Garnish with natural yogurt, parsley, mint and some smoked paprika and serve immediately.
Bunch of asparagus
Salt & pepper
Vegetable oil or butter
Herbs as required
1. Trim the woody end from the asparagus and slice the stalk lengthways into halves, or quarters if the stalk is thick so you have strips of asparagus.
2. Heat a small amount of butter or vegetable oil in a cast-iron frying pan on a low-medium heat, ensuring the cooking surface is coated.
3. Add the asparagus strips to the pan and gently fry off to soften for 4-5 minutes, adding a little salt. The asparagus should be cooked al dente.
4. Whisk the eggs in a mixing bowl adding salt and pepper.
5. Add the whisked eggs to the pan, turning the heat to low. Draw the egg from the edge of the pan to the center, allowing more whisked egg to flow to the rim to cook.
6. Cook for 4-5 minutes, make sure the egg doesn’t stick to the rim but nudging with the spatula.
7. Finish under the grill for 1-2 minutes to cook through the top of the omelette.
8. Add a herb like parsley for flavor and aroma if desired and serve with a salad.
Halloumi and Watercress Brunch Salad
2 x 85g bags watercress
1 block halloumi, cut into 1 inch cubes
4 slices sourdough bread
1 large avocado, halved and sliced
4 free-range eggs
50ml distilled malt vinegar (malt vinegar and white wine vinegar could also be used)
Salt and pepper
Mixed seeds, i.e. pumpkin seeds, sesame seeds, pine nuts
1. Pre-heat the oven to 180ᵒC. And halve the tomatoes and place onto an oven tray.
2. Drizzle with olive oil, then season with salt and pepper. Place into the oven and roast for 10 minutes, or until cooked through.
3. Place a large pan of water on a high heat and add in the vinegar. Bring to the boil. While the water boils prepare your other ingredients.
4. Place a frying pan over a medium-high heat and add in a splash of oil. Once the oil is hot throw in the halloumi and pan-fry, moving occasionally so that the cubes are golden on all sides.
5. Crack the eggs into mugs or ramekins, then reduce the boiling water to a simmer and gently tip in the eggs. Cook for 3 minutes 30 seconds, then remove from the water with a slotted spoon and allow to drain on kitchen towel.
6. Toast the sourdough, then place a slice on the side of each of four plates.
7. Place half a bag of watercress onto each plate, then arrange the tomatoes, avocado and halloumi on top. Top with a perfectly poached egg, then scatter over with mixed seeds.