Keto Chicken Cobb Salad Recipe
– Keto Summit
Ingredients: Romaine lettuce, tomato, coconut oil, bacon, chicken breast, hard boiled eggs, avocado, red wine vinegar or lemon juice, olive oil.
I adore cobb salads and will usually cook extra bacon and hard boiled eggs to have on hand so I can easily throw the salad together for an effortless dinner. Of course, you can add anything you want to salad as well as use any Keto dressing that you like.
Keto Pulled Pork Egg Wraps With Easy Salsa
– Keto Summit
Ingredients: Eggs, water, avocado oil, tomatoes, jalapeno, onion, garlic, lime juice, fresh cilantro, sea salt, garlic powder, onion powder, pork shoulder or butt.
Egg wraps are a great tortilla replacement and can be used in practically any recipe that calls for a traditional tortilla. This recipe uses slow cooked pulled pork for the filling but you can use any meat that you prefer.
– Keto Summit
Ingredients: Coconut oil, onion, spinach, tomatoes, smoked salmon, eggs, fresh parsley, lemon juice, coconut cream.
This quiche is smokey and savory from the decadent smoked salmon. But you can easily used canned salmon or even leftover shredded chicken instead of smoked salmon.
– Keto Summit
Ingredients: Zucchini, bacon or ham, garlic, olive oil, eggs, coconut cream, fresh parsley.
Just like traditional carbonara, this recipe uses eggs to create the creamy carbonara sauce but without all of the carbs from the traditional version.
– Cook Eat Paleo
Ingredients: Coconut oil, bacon, bell peppers, onion, spinach, tomatoes, eggs, olives, fresh basil leaves, garlic, coconut cream.
This quiche has notes of Italian cuisine thanks to the olives and fresh basil. You could even add a dash of Italian seasoning for a more authentic flavor. If the bacon you use is quite salty, taste the mixture before adding the salt and pepper to make sure it is not over-seasoned. This is great as it is or served with a fresh green salad for a complete meal.
– Keto Summit
– Keto Summit
Milk And Cream In Scrambled Eggs
When I grew up, we always added milk to scrambled eggs. This helped my mum to save money and feed more mouths with the same amount of eggs.
Today, I would never add either. I think adding milk to eggs makes it less flavourful and take on a mushy texture.
Also, you don’t need to add heavy cream to scrambled eggs to make them taste creamy. The creamy texture is created through the slow cooking process all on its own.
Of course, you CAN add either if it’s how you prefer. We’re all different!
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Eggs On Keto Diet: Why Eggs Are Ideal Keto Food
The best part about eggs and their nutrient profile is that they can rightly be called as the ideal keto food! It is the perfect low carb, high fat and high protein food, that can be used for multiple purposes in the kitchen.
The number of possibilities with eggs are numerous. Beat them up with onion, tomatoes, and some cheese for a delicious omelette, or make them scrambled with some olive oil… you cannot help but love eggs. What’s better is that they are easily available and are super cheap. Eggs are definitely among the few of the healthy comfort food options that you can resort to anytime, anywhere, even if you are on a keto or other weight loss diet.
Nutritionally speaking, one large egg contains less than 1 gm carbs, 5 gms of fat and around 6 gms of protein. This nutrient profile is ideal for a ketogenic lifestyle.
Protein in egg whites trigger feeling of fullness and keeps blood sugar levels stable. This will help in reducing your calorie intake for around 24 hours.
Antioxidants in egg yolks, especially lutein and zeaxanthin are good for eye health. It is the egg yolk which contains good fat, another essential requirement of ketogenic lifestyle.
So for all those on keto or low-carb diets, are you eating enough eggs? If not, then start right away!
Health Benefits Of Eggs
Eggs have various health benefits, which is why they are a staple food in most modern diets. While on an egg fasting diet, however, it is sometimes not possible to reap the full benefits of eggs due to the fast’s short time span.
Despite this, consuming eggs on a regular basis have been found to have the following positive health effects:
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Grain Free Cinnamon Rice Breakfast Pudding
Riced cauliflower gives you a nice serving of vegetables at breakfast without feeling as if youre noshing on veggies.
Unsweetened coconut adds flavor and texture too, but the best part is that you can really mess around with seasonings without worrying about your macros.
Oh, this breakfast pudding works as a warm dessert on a chilly night too.
Foods To Eat On A Ketogenic Diet
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The ketogenic diet has become popular.
Studies have found that this very low carb, high fat diet is effective for weight loss, diabetes, and epilepsy .
Still, higher quality research on the diet is still needed to determine its long-term safety and efficacy .
A ketogenic diet typically limits carbs to 20 to 50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.
Here are some healthy foods to eat on a ketogenic diet.
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Ingredients For Steak And Eggs
This keto-friendly breakfast has three components: butter, steak, and eggs. Could I get anymore basic?
You could get fancy and add a slice of cheddar, or even throw a couple avocados in the mix. If youre really crazy, toss some jalapeÃ±os on that baby and call it a day.
And normally, that is what I would do. I would overcomplicate this simple dish until it wasnt simple at all. But I gathered all my will power and let these three ingredients speak for themselves.
Should I Eat Egg Whites Only
Absolutely not! WHOLE eggs are one of the most nutritious foods on earth! And MOST of the nutrients are in the egg yolk.
Instead of selling cartons of egg whites in the store, they should be selling the egg yolks too. Sadly its leftover bad information about the fat in the yolk even though 2/3 of the fat is the good Omega 3 type of unsaturated fat. And for Keto that is what we want!
Another thing, if you feel you are allergic or sensitive to eggs, theres a good chance its the whites and not the yolks, so give that a try and see.
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Benefits Of An Egg Fast
To date, the egg fast has not been scientifically studied.
The following benefits are what you may expect from following a short-term, restricted ketogenic diet that encourages eating eggs.
Keep in mind that an egg fast only lasts three to five days, so you may not get the full benefits of a conventional ketogenic diet.
Here are some benefits you may expect:
Is Egg Fast Healthy
First of all, egg fast goes on for max 5 days and it shouldn’t do harm to a healthy person as long as they get enough energy to go through the day. Second, eggs are a very nutritious food so I wouldn’t worry about getting in wrong micronutrients in those 5 days. Last but not totally least, you might want to consider the freshness of the eggs you buy and keep in the fridge. If nothing else, just to avoid any unpleasant consequence of a rotten egg that has been sitting around for too long.
I wouldnt suggest using this approach too often though. Maybe once every six months. While it might be fun, its long-term benefits are questionable.
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How To Make Keto Scrambled Eggs
Here are the ingredients you’ll need for keto scrambled eggs:
- …and my secret ingredient: mustard.
That’s all you need! The mustard is optional, but I think it takes regular scrambled eggs to another level of deliciousness. Try it out – I’m sure you’ll love it.
Now to the method: Whisk the egg and mustard in a bowl. Then melt the butter in a non-stick pan. As soon as it is melted – and not browned – pour in the whisked egg.
Let the egg cook for 20 seconds on a low heat. Then begin to stir with a wooden spoon. Lift and fold the egg over from the bottom of the pan. Break down any larger pieces.
Continue until the eggs are softly set and still runny in places. Take your time! Don’t forget the mantra: LOW and SLOW
Tip: Take the pan off the heat BEFORE the eggs are finished. They will continue to cook in the hot pan.
And serve immediately!
How Does The Egg Fast Diet Work
The egg fast diet works by inducing the body’s metabolic rate, placing it into a state of ketosis. A state of ketosis is scientifically defined as when a body starts to rely on ketones instead of consumed carbs. Filling up on high fat and low carb foods, such as eggs, will force your body to burn fat for energy instead of carbohydrates, aiding weight loss.
It can sometimes take longer for the body to enter a state of ketosis, and therefore, performing the egg fast diet for 3 to 5 days may not be enough time and a week may be required instead.
The extent of weight loss experienced whilst on the egg fast diet also depends on several factors that must be taken into account, such as height, starting weight, age, gender, as well as total food and calorie intake.
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Keto Low Carb Green Smoothie Bowl Recipe With Spinach
The in depth differences she provides between drinking and eating a smoothie from a bowl make a lot of sense, but the recipe she delivers quickly outshines her seasons with all those healthy additions that turn what was once a delicious drink into a real, balanced meal thats keto-friendly.
Her point on using natural extracts to give you fruity flavors without adding carbs is a great idea too.
Nutrient Content Of Eggs
Eggs contain essential fatty acids, proteins, minerals, vitamins, and more while offering a relatively low economic cost. Many people believe eggs are one of the lowest-cost animal sources for important proteins, iron, vitamin A and B12, riboflavin, and choline. Eggs are also rich in selenium and vitamin D. The specific nutrient content of eggs varies depending on certain factors, such as the type of egg, the ratio of egg white to the yolk, and hen nutrition.
Eggs are a high-quality source of protein and a rich source of choline. In a freshly laid, whole, raw egg, the nutrients are typically 76.1% water, 12.6% protein, 9.5% fat, 0.7% carbohydrates, and 1.1% ash. The average egg contains around 5 grams of fat and 6 grams of protein an excellent option for the ketogenic diet.
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Are Eggs Keto Carbs And Calories In Eggs
Eggs are touted as natures perfect food, in fact, some people even call them a superfood. They contain a little bit of almost every nutrient that your body needs, some of which are hard to get in the typical diet.
Whats more, eggs are an amazing weight-loss food because theyre low in calories and high in protein. For this reason, eggs rank high on the satiety scale. This means they keep you feeling full for a longer period of time than most other foods.
Not only are they cheap and easy to prepare, but theyre also incredibly versatile, as they can be paired with a number of other foods.
But where do eggs fit in on the popular Keto diet? Lets investigate
Carbs In Scrambled Eggs
You probably wonder how many carbs and calories there are in scrambled eggs, right? Surprisingly, there is only 295 kcal in one serve of cheesy scrambled eggs for 1.5g of net carbs and 18g of protein.
Consequently, scrambled eggs are very fulfilling and an ideal keto breakfast to start the day. Also, if you prefer your scrambled eggs plain, no cheese, one serve has only 194 kcal and 0.5g of net carbs.
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What Is The Keto Egg Fast
The keto egg fast is a way to get jump-started on your keto diet or to overcome a plateau in weight loss. Because this diet restricts your eating to only a few variations on eggs, do not continue it for more than a few days. This fast does not allow even low-carb fruits or vegetables, which reduces the total amount of nutrients you get.
On a typical day of the fast, you will have eggs and cheese for breakfast, lunch, and dinner with boiled eggs as a snack and coffee or tea to drink. You also need to drink at least 100 ounces of water daily to maintain proper hydration.
Part of the problem for many dieters, whether on a keto diet or keto egg fast, is finding tasty recipes to fit into their lifestyles. If you have eggs on hand, finding dishes to make becomes easier.
The Incredible Edible Egg
Is an egg zero carbs? Not exactly. A large egg contains 0.6 grams of carbohydrates. When you consider that, most keto dieters aim at around 20 grams to 50 grams of net carbs per day, there’s room for plenty of eggs! One egg only adds 72 calories to your meal but 6 grams of protein.
According to the USDA, a large egg contains:
- 78 calories
- 187mg cholesterol
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How Many Eggs Can I Eat On Keto The Real Facts
If youre seeking to reap the rewards of a ketogenic diet, then its crucial to adhere to its guidelines. Theres no two ways about it without sticking to the daily macro requirements, you wont be able to achieve a state of ketosis. Keto is a pretty strict low-carb diet, so its natural for people to wonder how much wiggle room they have, or if kitchen staples like eggs can be included in your diet.
But if youve done some research, you should know that the answer to the latter question is clear after all, eggs are a great source of protein without being high in carbs. But how many eggs can you eat? Or how many eggs should you eat? Is there such a thing as too many eggs on a keto diet?
The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and macronutrient requirements. Eggs have a fantastic macro profile nearly identical to the ideal keto ratio. In fact, eggs are such a staple of a keto diet that its almost a recommendation to include them frequently.
Keen to find out why eggs are so great for a low carb diet? Lets take a look at the nutritional profile of the humble egg.
Mini Keto Breakfast Burrito Wraps Recipe
– Keto Summit
Ingredients: Olive oil, bacon, bell pepper, shallot, eggs, unsweetened almond milk, tomato, deli ham, deli roast beef, avocado, fresh cilantro.
This is another on-the-go breakfast that is super easy to customize. You can use any deli meat and any vegetables that you have in your refrigerator.
– Keto Summit
Ingredients: Eggs, avocado oil, smoked salmon, pink peppercorns
Smoked salmon can be sourced at much lower prices these days so you could indulge in this rich and luxurious dish when you want to impress! Salmon is a fish full of healthy fats and tastes amazing when served with eggs. However, if you dont have smoked salmon, canned salmon or even canned sardines are delicious, too.
– Keto Summit
Ingredients: Chicken breast, bacon, eggs, bell pepper, onion.
Skip the overpriced omelet bites from an expensive coffee shop chain and make your own for a fraction of the price. Plus, you can customize these to suit whatever ingredients you have on hand. Leftover rotisserie chicken or even ground chicken are perfect to use. No bell peppers and/or onion? Thats fine. You can just leave them out or use another Keto vegetable that you prefer.
– Keto Summit
Ingredients: Hard boiled eggs, ground pork sausage, almond flour, flax or chia seeds, olive or avocado oil.
If you are unfamiliar with Scotch eggs, they are simply hard boiled eggs wrapped in sausage for the ultimate portable sausage and eggs breakfast.
– Keto Summit
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Overcomes Fat Loss Plateau
When on the keto diet, your body may get used to the healthy fats that it is consuming, and you may eventually reach a fat loss plateau. This can be attributed to many factors, including a lack of exercise, but the keto egg diet will help to push your body into an intense state of ketosis. In this state, your body will be burning fat directly!
Remember that for some body types this process may take longer than the 3 to 5 day period of an egg fast, so feel free to add in an extra day or two.
Unsweetened Coffee And Tea
They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood .
Whats more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee intake have the lowest risk for developing diabetes .
Adding heavy cream to coffee or tea is fine but stay away from light coffee and tea lattes. These are typically made with nonfat milk and contain high carb flavorings.
Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk for diabetes.
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