In case you’re unfamiliar with the Keto Diet, also known as the Ketogenic Diet, then I have some basic beginner information for you. The Ketogenic diet can be described as high fat diet that reprograms your metabolism.

     “Ketosis is the physiological state that is achieved when your body breaks down ketones for energy rather than the glucose from carbohydrates. The increase in ketones helps lower blood sugar and balance fat-burning hormones, which enables the body to burn more fat for fuel everyday.”

    This process involves you counting carbohydrates instead of calories but even more so counting net carbs. On the list on most nutritional facts it lists carbs and under it it lists carbs from fiber. You usually subtract the carbs from fiber from the total amount of carbs to get your net carbs. Make sense?

Say for instance in this photo. The total carbs is 15 and the Dietary Fiber is 3, meaning the total net carbs is 12. Which is good for those on the Keto diet. On average a keto-er should eat 15-30 net carbs a day. On the website PerfectKeto. It breaks down what percentages of what you should be intaking. This is a high fat and high protein diet.

 

So now onto the Keto-Friendly Summer Recipes.

 

FAT BOMBS / There are two types of fat bombs. Sweet and Savory. You can find tons of these different recipes on the internet.

These things are the bomb, haha get it? Bomb. Anyway,

Reese Cup Wanna Be

Vegan | Gluten Free | Paleo

Ingredients

Produce

• 16 1/2 tbsp Cacao powder, organic

Condiments

• 16 1/2 tbsp Almond butter

Oils & Vinegars

• 16 1/2 tbsp Coconut oil, organic

Instructions:

Stir everything together, pour into candy molds or small paper muffin cups, and freeze until firm.

Orange Creamsicle Fat Bombs / This one is more involved.

Ingredients

• 1 cup whipping cream
• 3 tbsp powdered erithrytol
• 1 8oz. package of cream cheese
• 2 tbsp coconut oil (or butter)
• 1 package sugar-free orange Jell-O
• 1/2 cup boiling water

Instructions:

Whip whipping cream with erithrytol in stand mixer until fluffy. Cut cream cheese into 4 large pieces and microwave until very soft, but not melted. Change mixer attachment to paddle and slowly blend in the cream cheese. While that’s blending, melt butter in microwave, and slowly add to mixture. Dissolve package of Jell-O with the boiling water for about 5 minutes then slowly add to the mixture. Pour into silicone molds, and freeze for at least 3 hours before unmolding. Pop out of molds. These are sturdy enough to be kept in the fridge, or you can keep in freezer for a frozen treat!

Salads/ from simple to involved.

I don’t usually eat salads which is weird for my being a vegetarian but I love this salad. This is just a simple lettuce based salad. The next one is going to be an anti-pasta like salad. All it is is Lettuce, Tomato, Avocado with salt and pepper and a hint of lime. The lime is really what makes the salad if you ask me! You’re welcome to add a dressing of your choosing but that was enough for me.

Low Carb Loaded Broccoli and Cauliflower Salad∙ Serves 12

Meat (optional)

• 8 oz Bacon, cooked and crumbled

Produce

• 3 cups Broccoli, raw
• 3 cups Cauliflower, raw
• 1/2 Red onion

Condiments

• 1 cup Mayonnaise

Oils & Vinegars

• 2 tbsp Apple cider vinegar

Nuts & Seeds

• 1/2 cup Pecan pieces, raw

Dairy

• 1/2 cup Cheddar cheese

Other

• 1 tablespoons Swerve (or other sweetener)