Healthy Keto Guide

Keto and Digestion: 5 Tips For Avoiding Problems

Keto digestion problems are quite common but not because the diet is faulty by itself. The Standard Ketogenic Diet (SKD) is well-researched particularly when it helps people lose weight and control blood sugar. The standard keto diet typically comprises 70-75% fat, 20% protein and 5-10% carbs. However, the success long term depends on your ability to adapt your dietary habits once you start to…

Keto Recipe: Juicy Baked Salmon with Green Zabaglione

Keto diet doesn’t need to be bland and boring. This amazing keto recipe is good for a weekend dinner, and you can easily take the leftovers to work as a part of your keto bowl.

Ingredients:

Vegetables

800g broccoli, celery, peppers, zucchini, sliced (assorted) 2 tbsp olive oil ½ tsp sea salt

Fish

4 salmon fillets without skin (approx. 160 g each) 1 tbsp olive oil 1 tbsp lemon juice ¼ tsp…

Winter Keto Recipe: Bacon Wrapped Minced Beef Rolls

This keto recipe is one of my keepers! I believe that the Keto diet must have started in Switzerland ⛷ Cooking low-carb dishes is often easier than it seems. And Swiss cuisine proves just that.

I have picked up a recipe for this delicious and hearty keto meal the last week in Davos, in a simple restaurantthat’s conveniently close to the ski lift. They served these perfectly keto rolls (under 2 g…

Keto French Salad Dressing

French salad dressing is a super simple keto-friendly sauce that requires just a few natural ingredients. Often called a classic French vinaigrette, this dressing gives a pleasant kick to everything from steamed broccoli to iceberg salad. The last time I bought a French salad dressing at the store, it tasted awful, plus, it was loaded with sugar. Definitely not good for keto!

Here’s a…

Exercise and Keto: What To Know

The ketogenic diet (more commonly known as the keto diet) is a low-carb and high-fat diet plan that involves daily intake of carbs of 20 grams (classic keto) to 50 grams (Keto 2.0) of carbohydrates a day. This restriction forces the body to transition from using glucose as a source of fuel to fat as a source of fuel. This process promotes the production of ketone bodies, which in large amounts…

Keto Side Dish: Perfect Brussels Sprouts

I must confess. I am partial to Brussels sprouts. I love them. As much as I love broccoli, spinach, and other healthy eating staples that turn most people off. The trickiest part about these goodness bombs is not to overcook them into a soggy sad mess. This recipe helps to maintain the perfect balance between cooked and crunch.

Tip: If you are lucky to come across Brussels on a brunch, chop it…

Healthy Keto 2.0 Recipes cookbook

The keto diet made healthier for real people

Keto success is achieved by following low-carb principles, but the ketogenic dieter may find themselves in a rut by strict limitations. That’s why this collection of recipes takes classic keto to Keto 2.0: a simple, adaptable solution that maintains your keto status without radical food restrictions. With revised macros to include a little more healthy…

The Quick Guide to Keto Diet

A ketogenic diet is a high-fat, low-carb diet that is moderate in animal protein. Knowing and counting your macronutrients (carbs, fat, and protein) is encouraged instead of calorie counting. As you reach your target weight, continue eating until feeling full.

Proteins in Keto

Eat moderate amounts of animal protein and don’t overindulge. This includes red meat, poultry, pork, eggs, organs (liver…

Ingredients:

3 tbsp mayonnaise (for the dressing)

2 tbsp water (for the dressing)

A pinch of garlic powder (for the dressing)

2 eggs

100 g bacon

300 g rotisserie chicken, cut into smaller pieces

100 g blue cheese, crumbled

1 avocado, sliced

1 tomato, sliced

150 g Romaine lettuce, chopped

Sea salt and ground black pepper, to taste

Walnuts, crushed (optional)

Dried blueberries (optional)

How to…

How to Make a Keto Lunch Bowl

Salads and salad bowls are the ultimate keto meals. Salad greens, be it lettuce, iceberg, or salad mixes, contain a marginal amount of carbohydrates. They pair well with most protein sources and keto-friendly dressings. No wonder all-in-one keto bowls are the meal of choice for the busiest keto followers.

Here’s what to throw in together for the keto-friendly salad bowl:

Chopped cooked chicken…

Baked Salmon with Spicy Almond Pesto

Fat: 18 g Protein: 17 min Sugar: 0 g

Pair this delicious dish with steamed veggies or cauliflower rice.

Ingredients

4 pieces of salmon filet

1/4 cup olive oil

1/4 tsp ground pepper

1/2 tsp sea salt

1/2 teaspoon powdered garlic

1/2 teaspoon dried thyme

1/2 teaspoon dried basil

For pesto:

1 cups fresh basil leaves

2 tablespoons almonds

2 large cloves garlic

1 small jalapeno pepper

½ cup…

Keto Mixed Nut Butter

Carbs: 2 g (per serving; 1 teaspoon) Protein: 4 g (per serving) Fat: 10 g (per serving)

Nuts are an important food during the keto diet. They are very densely packed with energy, minerals, and vitamins. When you eat this butter on a regular basis as part of your keto lifestyle, you will notice that your skin becomes more supple and hair looks shinier.

You can try other types of nuts in this…