Easy Keto & Low Carb Recipes (2024)

FAQs

Can you do a mix of keto and low carb? ›

“If you feel better off eating carbs occasionally and it doesn't seem to interfere with your weight, keto cycling may be a good fit for you. On the other hand, many people do seem to benefit from staying consistently keto or alternating keto with low carb (around 30-60 grams of net carbs per day),” she explains.

The Diet. There is not one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day.

A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

Grains and Starches

One of the initial food categories to steer clear of on the keto diet is grains and starchy foods. Examples include wheat, rice, corn, and oats, which are rich in carbohydrates. These goods can have a notable impact on blood sugar levels and impede the body's ability to enter ketosis.

Eating a diet rich in fat while also limiting carbs prompts your body to burn fat, rather than glucose, for fuel. That's the basis of ketosis. People following a ketogenic diet get 75% of their calories from fats, which ideally should come from avocado, nuts, olive oils, and other unsaturated, or healthy, fats.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs.

How to avoid too much protein on keto? ›

How to Reduce Protein on Keto. One option is to eat higher fat cuts of meat and less lean meat like chicken breast and turkey. If you keep your portion size small, this will increase your fat intake while keeping protein low.

People who consume too many calories may gain weight, even if they are in a state of ketosis. It is, therefore, important that people keep track of the number of calories that they consume. Sticking to a balanced meal plan can help a person work toward their ideal weight.

Keto insomnia refers to sleep disturbances that some people experience when adopting the keto diet. While this phenomenon is not universal, it's thought to be caused by the strict restriction of carbohydrates that the diet calls for. Common symptoms of keto insomnia include: Difficulty falling asleep.

As of 2022, there wasn't a lot of research looking at keto cycling's effect on adherence to a keto diet, but there was some indication that keto cycling could be as effective as a general weight-reduction eating plan. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you.

Therefore, calorie deficit can be achieved in any food group, whether you consume carbs or not. Obtaining a calorie deficit with a ketogenic diet is more beneficial, especially for weight loss goals. Additionally, the ketogenic diet also helps with Type 2 diabetes, and non-alcoholic fatty liver disease.

Even if lazy keto means you won't reach the coveted ketosis status, Bradley said this is a moderate version of a low-carb diet that's more sustainable. It can still help with weight loss, reduce cravings, and lower the risk of metabolic syndrome and diabetes.

A carb cycling diet plan can be helpful for keto dieters in need of a glucose boost on high-activity days. Don't use carb cycling as an excuse to binge on foods packed with artificial ingredients… food choices still matter!