Keto Diet Recipes For Beginners
The first few days of the keto diet can be challenging for beginners. While its difficult to include enough fat in your diet, cravings can also be a nuisance at times.
For this reason, here are the best recipes to fight cravings with the help of healthy fats without compromising ketosis.
- Warm coconut or almond milk in a small pot at medium heat.
- Add the remaining ingredients in a large cup and mix.
- Dribble a teaspoon of the warmed milk into the cup and mix until the liquid is smooth and lump-free.
- Add the remaining milk and mix well. The remaining ginger pieces can stay in the cup or be strained.
- Last but not least, you can season the golden milk to taste and add optional spices.
Understanding Exactly What Sugar Is
When you think of sugar, you probably think of sucrose or white table sugar. However, sugar is actually just a generic name for carbohydrates that have a sweet taste.
Sugars can be classified based on their size. The simplest form of sugars is monosaccharides. They cannot be broken down any further. Galactose, fructose, and glucose are all monosaccharides.
You then have disaccharides, which are created using two different monosaccharides. For example, lactose is a disaccharide, which is made from galactose and glucose. Sucrose, or table sugar, is created using fructose and glucose.
Of course, you do not need to remember all of these technical names! However, it helps to show how sugar comes in many different forms and is hidden in a lot of different products. Whenever you consume lactose-rich products, for instance, you know that there is going to be a high content of sugar, as it is made from galactose and glucose. Whole milk is a prime example here. It is not only high in lactose but it has a high content of sugar as well.
Some of the most common sugars are as follows:
Essential Keto Diet Tips For Beginners
So you dont throw in the towel after the first few days, here are essential tips to help you avoid the biggest beginner mistakes.
1. Stay Hydrated
When you start on a ketogenic diet, your body is slowly but surely forced to empty its glycogen stores.
Since there are 2-3 grams of water attached to every single gram of carbohydrate in the form of glycogen, you will inevitably lose lots of fluid.
If you dont drink enough on keto, you will experience the following symptoms, also known as the keto flu, especially in the beginning:
But its not just fluid loss that can trigger physical symptoms.
2. Do Not Fear the Shaker
Once you deplete glycogen stores, electrolytes are flushed out with the water. The most essential of these is salt , so its deficiency is also responsible for 90% of all physical ailments.
In particular, headaches and dizziness, the main symptoms of keto flu, are a clear sign of too little salt consumption.
Unjustly, an unhealthy image has been attached to sugars white counterpart.
While sugar consumption promotes insulin resistance and body fat storage, salt increases insulin sensitivity and aids weight loss .
Contrary to popular belief, countries with the highest salt consumption yield the lowest cardiovascular disease rates .
In addition, salt takes the bitter taste out of food and acts against cravings. Since it also has a positive feedback loop, unlike sugar, your body will tell you when youve had enough salt.
3. Embrace Healthy Fats
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How Much Weight Can You Lose On The Keto Diet
Theres no doubt that a ketogenic diet may help spur weight loss and anecdotal reports of drastic transformations are easy to find. I have clients who have lost a significant amount of weight on a keto diet, but they were obese when starting and had quite a bit of fat to lose. These individuals have fairly drastic body transformations, says Keatley.
In Journal of Clinical Endocrinology, 20 people with obesity who followed a very low calorie keto diet for four months lost an average of 44 pounds , mainly from body and visceral fat. In Nutrition Metabolism, normal-weight adults who followed a non-energy restricted keto diet for six weeks lost about 4 lb in both fat and lean body mass.
But long-term studies show that theres not much of a difference in weight loss between keto and other diets. One meta-analysis published in October 2013 in the BMJ compared adults on a ketogenic diet with those on a conventional low-fat diet. After at least a year, those on the keto diet lost an additional two pounds compared with the group who slashed fat. The bottom line is that diets, including keto, may help you lose the same amount of weight in the long run. With that news, know that there may be a better option out there for you, says Keatley.
How To Avoid Sugar Cravings Before You Start Keto
On the keto diet, sugar cravings are common but not everyone gets them, and the severity can vary from person to person. If you didnt eat a lot of sugar before you started your keto diet, you probably wont miss it as much as someone who is used to eating a lot of sugar. However, if you are already something of a sugar addict, your cravings will be much worse.
Avoid this problem by weaning yourself off sugar before you go full keto. Think of this as going warm turkey instead of going full cold turkey from the get-go. This gradual withdrawal will help you get used to a lower sugar diet so that, when you start your keto diet, sugar cravings will be much less powerful.
Start reducing your sugar intake a week or two before you intend to start your keto diet. This should be long enough for your body to get used to the idea of eating less sugar. Limit your consumption of foods that contain a lot of sugar, such as breakfast cereals, baked goods, candy, and soda. Make a note of how much sugar you eat, and make sure you eat a little less day by day. Use a food tracking app to make this easier.
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The Difference Between Naturally Occurring Sugar And Added Sugar It’s Important
Naturally occurring sugars are those found in fruit and milk products . Berries, for example, are low in sugar, have lots of health benefits such as fiber, Vitamin C, Vitamin K, and manganese, plus other micronutrients.
Naturally occurring sugars are not “bad,” but you do have to take those carbs into account when eating a keto diet.
Unsweetened Coffee And Tea
Plain coffee and tea contain zero grams of carbohydrates, fat or protein, so they are A-OK on the keto diet. Studies show coffee lowers the risk of cardiovascular disease and type 2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee drinking tea may reduce the risk of heart attack and stroke, help with weight loss and boost your immune system.
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Putting It All Together The Best And Worst Sweeteners For The Keto Diet
Just because you are on the keto diet doesnt mean you have to give up sweets completely. There are many low-carb sweeteners you can incorporate into your diet whenever you want a sweet treat.
The four sweeteners that we have found to be best for keto are stevia extract, monk fruit extract, and erythritol. Each one is safe, may help optimize different aspects of health in normal doses, and can be blended together for better flavor.
You can also find products that blend stevia, monk fruit extract, and/or erythritol together, so you dont have to figure out the ratios yourself. Just make sure you avoid any products that contain dextrose, maltodextrin, or isomaltooligosaccharides .
If there are any other ingredients you are not sure about, then look for some research on the product or the filler in question to confirm that it wont increase blood sugar or insulin levels. Swerves sweeteners, for example, have dubious ingredients , but the research that has been done on its products confirms that Swerve creates legitimately keto-friendly sweeteners .
Other low-carb sweetener options worth mentioning are xylitol, allulose, and tagatose. Each one can be used on keto, but it may be best to use them sparingly. All other sweeteners, from aspartame to honey, are best avoided unless they are proven to be safe, healthy, and keto-friendly under the contexts that you will be using it .
+ The food will always fit to your macros and cooking preferences!
Dont Forget: Sugar Is A Carb
In order to experience all of the amazing health benefits the ketogenic diet provides, you need to make sure that you only consume the number of carbohydrates your body can tolerate in order to stay in a state of nutritional ketosis.
The number of carbs required will differ from person to person. Nevertheless, it is typically lower than 50 grams of carbohydrates every day.
So, when we talk about carbohydrates, were referring to every possible source, and refined sugar is included in this.
However, you really should limit your intake of refined sugar as much as possible because it can have an impact on your insulin and blood sugar levels.
Yes, you can still have it, but it really does need to be in moderation, and you need to stay under your daily carb threshold to ensure you remain in a state of ketosis. For some people, their carb threshold can be as low as 20 – 30 grams.
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Dealing With Cravings On Keto
Even if you wean yourself off sugar before you start your keto diet, and eat enough fat, you may still experience sugar cravings from time to time. Because sugar affects you physically as well as mentally, these sugar cravings can hit at almost any time. You might be tired and need energy, or you could be feeling down or stressed. Sugar cravings can catch you unawares but, if you want to stop them derailing your weight loss journey, it is imperative you dont give in.
Here are some tried-and-tested strategies for dealing with sugar cravings.
1. Walk it off
One of the best ways to deal with sugar cravings is to go for a walk. Walking, like all types of exercise, increases the production of the same feel-good hormones as sugar, namely dopamine. Because walking is so easy and accessible, you can do it any time you are struck by a sugar craving. As an added benefit, walking also burns calories which can contribute to weight loss.
2. Drink some water
A lot of us reach for sugary snacks out of habit. Its 11am, so its candy bar time! Replace one addiction with another by drinking water every time you have a sugar craving. In time, youll find yourself automatically reaching for water when you used to reach for a sugary snack. As an added bonus, drinking more water will help reduce the severity of many keto flu symptoms.
3. Entertain yourself
Boredom makes sugar cravings worse. Avoid boredom and sugar cravings too by keeping yourself entertained. Good options include:
How Does The Keto Diet Work
Here are the basics of keto: The diet aims to force your body into using a different type of fuel. Instead of relying on sugar that comes from carbohydrates , the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.
Burning fat seems like an ideal way to lose pounds. But getting the liver to make ketone bodies is tricky:
- It requires that you deprive yourself of carbohydrates, fewer than 20 to 50 grams of carbs per day .
- It typically takes a few days to reach a state of ketosis.
- Eating too much protein can interfere with ketosis.
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Benefits Of Quitting Sugar
You know those harmful health conditions excess sugar can cause? Your odd of having those decrease when you quit sugar. You may also lose weight and have reduced food cravings. Your tastes for sweets will likely change, in that fruit tastes very sweet. Some people report clearer skin and increased energy.
see if you can find a keto version of whatever sweet treat you are craving
try a keto dessert bar LINK
have only a few bites of the real deal
enjoy a cookie or scoop of ice cream or piece of pie or whatever and try to budget it into your macros
do a carb up and enjoy your sugary treat guilt free…then get back to keto eating your next meal
So do you have to quit sugar on keto?? You don’t have to quit sugar entirely but you do have to reduce added sugars. In keto, and in life, make a decision that is best for your body, mind, and soul.
If you choose to never eat added sugar and you’re cool with your reason for it, that’s great. If you choose to enjoy naturally occurring sugars in fruits , have at it. If you decide to mostly stick to your keto plan and have a treat now and then for a special occasion, don’t let anyone make you feel guilty. Yourself included.
Being a keto minimalist is about choosing the parts of keto that work for you, and ditching the ideas and attitudes that don’t. Having a strict NO SUGAR policy works for many. Having a few guilt-free treats occasionally, while still calling yourself keto, works for many too.
The Keto Minimalist
Alcohol Can Stall Weight Loss Even If You Stay In Ketosis
Let me explain how a few low carb vodka drinks can stall weight loss. In a nutshell, your body will prioritize getting rid of the alcohol before it burns any sugar or fat . This means both sugar and fat are more likely to get stored as body fat when you drink alcohol. For more detail, see the Can Alcohol Throw You Out Of Ketosis? section above.
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Eating Carbs After Keto: What To Expect
Any time you make a drastic change to your diet, you can expect some changes in your body as well. Every body is different so we cant tell you exactly how your body will react to eating carbs after keto. But we can tell you some of the more common experiences that people have when reintroducing carbs after keto:
- Your Blood Sugar Might Be A Little Wacky| Its possible that youll experience some blood sugar spikes after you first carb-laden meals. Spikes and crashes in blood sugar may make you feel jittery, moody, or fatigued.
- You MIGHT Gain Some Weight| Its true, its possible youll gain some weight back. But its not a sure thing! A lot of this weight could also be water retention, not actual fat gain! So try not to stress!
- Bloating Is A Maybe| Temporary bloating is a possibility when eating carbs after keto. Bringing fibrous foods back into your diet can be a small shock to the system. But dont worry, the bloating should go down as your body readjusts.
- More Energy| Now heres one we can get behind. Lots of people experience more energy and mental clarity after reintroducing carbs to their diet long or short term.
- Youre Hungry| The keto diet is higher in fat and protein, which makes it SUPER filling. When you go back to eating carbs after keto, you might feel hungrier after your meals because of the foods youre eating. An easy solution? Combine those carbs with some protein and fat to keep you full!
What Happens If You Eat Sugar On Keto
- What Happens If You Eat Sugar on Keto?
minute read | Last update: Oct 4th, 2022
This article is backed by studies and reviewed by a certified dietician.
Youre only human, and that means getting cravings for foods you shouldnt eat even when youre dieting. You have a cheat day coming up and youre dying for some sugar. Is it okay if you have just a little bit or is that sugar going to knock you out of ketosis?
Eating sugar can indeed stop your ketosis, which means youre no longer burning fat. Further, your stomach could hurt, reentering ketosis a second time could be more difficult , and you could even incur blood vessel damage.
Whew! We know we just threw a lot at you all at once, but dont worry. Ahead, well explain the risks of ingesting sugar on the keto diet and talk about whether sugar has any spot in your cheat day meals. Make sure you keep reading!
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What Alcohol To Avoid On Keto
Keto alcohol to avoid includes mixed drinks, anything with soda, tonic water, or juice, sweet wines, liqueurs, hard ciders, wine coolers, and sangrias. Basically, the goal is to avoid sugar. Below youll find more details on each of these NOT keto friendly alcohol drinks.
- Most mixed drinks Anything with simple syrup, agave, margarita mix, sweet & sour mix, vermouth, bitters, ginger beer, etc. Most mixed drinks will fall into this category.
- Drinks with soda, tonic water, or juice Including regular cola or lemon-lime soda, tonic water, ginger ale, orange juice, cranberry juice, etc.
- Sweet wines Such as riesling, moscato, port, sherry, dessert wines, etc.
- Liqueurs Including triple sec, amaretto, cointreau, kahlua, and others. These are loaded with sugar and typically made with some kind of syrup.
- Hard ciders or wine coolers These are essentially spiked fruit juice.
- Sangrias The wine in them is usually fine, but the added fruit, sugar, and/or juice is not.
TIP: If you want to make a keto drink with simple syrup, you need a sugar-free version!
Instead of regular syrup with sugar, use this keto simple syrup recipe, OR get my premade Wholesome Yum Keto Simple Syrup here. The premade version is thicker like real simple syrup and works the same way in any drink!