#ketodiet

🥑 Avocado & Eggs Toast Recipe

🥑 Eating keto doesn’t have to be boring.

Get 1001+ guilt-free, fat-burning, delicious keto recipes in my FREE digital cookbook! 🔗 Tap the link in bio & download your copy now! 📚

Ingredients:

• 2 slices bread

• 1 ripe avocado

• 2 eggs

• Salt, black pepper

• Olive oil or butter

• Fresh herbs (parsley or cilantro – optional)

⸻

Instructions:

1. Toast the bread until golden.

2. Mash or slice avocado, spread on toast, add salt & pepper.

3. Cook eggs (fried or poached).

4. Place eggs on top of avocado.

5. Drizzle olive oil + sprinkle herbs.

Experience the flavors of our Keto Key Lime Pie, a refreshing and creamy dessert that's low in carbs and sugar-free.

With an almond flour crust and a tangy lime filling, this pie is the perfect treat for anyone on a keto diet.

I can do vegan, dairy-free, or gluten-free on demand, but I don't have any go-tos that are keto and, like, good enough to serve to someone.

My criteria are:

A half-step to a full step above normal weeknight cooking - has to feel at least a little fancy, whether that's from extra work in the recipe or having the recipe itself be something not normally in the western cooking canon.

Getting Back On Track - Part 1/5 : Nutrition

Nutrition is most likely the most important pillar of all, in my case, to help my weight loss. This can get confusing and when I have slipped my most helpful is to start with ONE simple step and add a new element to my diet every 1-2 weeks to not overwhelm myself. Slow and steady win the race!

This is what works for me, my metabolism, and my hormones. Limiting carbs helps a lot, so this is usually how I go about it. The first phase is about food quality. The second is about introducing the notion of portion control.

From a behavioural psychology standpoint, it’s easier to add something than to take something away. That’s why I allow myself to eat as much as I want in terms of quantity during the first phase. It helps me focus on improving food quality without feeling restricted.

🩵 Phase 1: Cutting out sugars and ultra-processed foods

🎯 Goals:

• Regain control over food choices and reduce emotional/stress eating

• Confront cravings by riding them out rather than giving in. It’s the most awful part, it’s basically withdrawal but I comfort myself knowing THIS FEELING WILL PASS.

• Rewire the brain to function on less sugar, which improves weight, mood, hormones, and sleep

• Prioritize food quality: eliminate ultra-processed foods, limit processed ones

• Reduce carbs, avoid processed carbs, and work on carb tolerance

• Increase protein and fiber without tracking grams, just by choosing foods that are rich in them

• Get back into cooking, prepping, and meal planning

• Reconnect with hunger and satiety cues without restricting portions

This is the hardest part: the first step, the first changes, and the worst cravings. I compensate by eating as much as I want of the foods I like. My calories might be higher than optimal, but it’s a temporary fix to get past the worst of the cravings. After a week, they usually start to dull, and by the end of the second week I reconnect with my satiety cues and naturally feel satisfied with smaller portions. That’s when I move to Phase 2.

But if cravings are still intense, I stay or return to Phase 1 and adjust my meals to better satisfy me. I never cut calories or portions if I’m already feeling deprived. That’s a setup for failure.

🔑 Key elements:

• 3 days without sugar is the first mini-goal. After that things get easier as you build on confidence and self-efficacy.

• Plan foods I genuinely enjoy: grilled meats, salads with olive oil, avocados, sautéed vegetables, roasted eggplants with tomato sauce and ground meat, greek yogurt and berries, etc.

• Drink lots of water 💧💧💧💧💧

• Remind myself that I am in control of what I eat

• First day is the hardest, first three days are hell, but it gets better by day 7, and by 3 weeks it becomes natural

• A protein and fiber-rich breakfast is key to controlling appetite and cravings for the rest of the day

• Fats are essential to stabilize blood sugar and fight cravings, so I include them in every meal

🩵 Phase 2: Portion control

🎯 Goals:

• Be more mindful of nutrient intake

• Adjust carb tolerance based on energy and cycle phase (start with 150g per day, then lower to 90–120g)

• Increase protein to 1.5 to 2g per kg of body weight

• Reach 30g fiber daily, with at least 10–15g at breakfast

• Keep fats around 80g per day

• Set calories at around 1800 per day

This may seem harder, but I find it easier. The wheel is oiled by now, I’m more in control, cravings are tamed, and I feel empowered. The discipline here is more about logging and staying consistent.

🔑 Key elements:

• Use a food tracking app like MyFitnessPal or LoseIt

• Identify daily calorie target based on weight loss goals

• From there, calculate grams of each macronutrient

• Start with protein (1g = 4 kcal) with a goal of 1.5 to 2g per kg of weight.l (yes, it’s a lot!! But with experience very doable!)

• Estimate carbs based on how I feel (i.e. identifying my carb tolerance). This is a trial and error process. From previous experiments with my diet, I know I can safely start with 150g and slowly taper down to 90-120g depending on satiety and energy. Carbs: 1g = 4 kcal.

• The remaining calories go to fats (1g = 9 kcal).

• Set 2 times a day to log: in the morning (often pre-logging) and at night (for adjustments)

• Try to meal plan ahead and pre-log meals (usually requires a premium version of the app)

• I don’t log forever, but I try to do it for a solid 2 months

🩵Phase 3: Fine tuning

This part is personal. I add or remove based on what’s working or what I want to test. I try new foods or habits for hormonal balance like spearmint or nettle tea, cinnamon, ginger shots. I may introduce or adjust supplements. I also use this phase to jot down meals and recipes I liked so I can reuse them easily later.

🩵 Phase 4: Stabilization

When you reach your goal, no one will care how many times you had to restart the process

Just keep going!!💙🦋🩵