Keto has taken the world by storm. It is the newest food trend to hit the market. To explain this simply, “The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.”[1]
Different types of Keto
The reason why this is becoming a popular diet is because it is seemingly easy to do, unless you’re doing strict keto. But of course, if you want to take this way of eating seriously, there are some strict rules that need to be followed. According to the Healthline article, there are four different types of Keto diets:
- “Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1Trusted Source).
- Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.[2]
Whichever one you do choose, and with any major change with your body, you should consult with a doctor or a trained professional first, especially if you have a pre-existing sickness that will need to be addressed. The good thing about being non Keto and being a carnivore is that it is easy to do it both at the same time! Once given the all clear, try out this one day’s worth of recipes that may help you start on your journey to a new way of eating. Enjoy!
BREAKFAST: Carnivore Breakfast Sandwich[3] (Can be used for BRUNCH)
INGREDIENTS:
- 2 Sausage Patties beef used in picture and for calculations
- 1 egg
- 1 ounce cheddar cheese
- 1 teaspoon butter or bacon grease, if you have it
INSTRUCTIONS:
- In a large skillet, melt butter over medium heat. Form sausage into thin patties, about the size of your palm but only 1/2 inch thick. Cook patties until they brown on one side, then flip, cooking for another 2-3 minutes, or until cooked through.
- If you don’t mind your food touching, fry an egg at the same time in the same pan. If not, you can use a little more butter in an additional pan (medium heat, and wait until the pan is hot to prevent sticking), and then assemble your carnivore breakfast sandwich. Keep the yolk runny, as your sauce.
- To assemble, place one sausage patty on a plate, then top with fried egg, slice of cheese, and another sausage patty.
- You can add some sliced avocado, or some cooked spinach on top. Enjoy!
DINNER: Keto Butter Burgers (Savory Fat Bomb)[4]
Ingredients:
- 1 lb ground beef (85% lean)
- 3 T butter
- 2 oz cheese (any kind; I used Colby Jack)
- Salt to taste
- Pepper to taste
- Onion powder to taste (optional)
- Garlic powder to taste (optional)
- Instructions
- Preheat oven to 375 degrees.
- In a medium-sized bowl, combine ground beef with your desired amount of salt and pepper. Optionally, add onion powder and/or garlic powder.
- Press a small amount of beef (about 1 tbsp) into the bottom of a non-stick, 12-slot muffin pan so the bottom is fully covered.
- Add a pat of butter to the top of each piece of beef.
- Press to flatten the beef.
- Add a small piece of cheese to the beef.
- Add a final layer of beef. Press to flatten.
Place the muffin pan in the oven and bake for 10 minutes. When the baking is complete, turn OFF the oven and crack the oven door for a few minutes to release the heat. This is to allow the excess oil to cool down.
Please be VERY CAREFUL before removing your muffin pan from the oven because the fat from the beef and butter will be very hot. (Note: Your burgers should be cooked through; if they’re not, return them to the oven for a few minutes.) Drizzle left over fat/butter on your burgers or even veggies.
Sources:
- Mawer, Rudy, MSc, CISSN “The Ketogenic Diet: A Detailed Beginner’s Guide to Keto” July 30, 2018, https://www.healthline.com/nutrition/ketogenic-diet-101
- Mawer, Rudy, MSc, CISSN “The Ketogenic Diet: A Detailed Beginner’s Guide to Keto” July 30, 2018, https://www.healthline.com/nutrition/ketogenic-diet-101
- “Carnivore Breakfast Sandwich Recipe”, Health, Home and Happiness Blog, https://healthhomeandhappiness.com/carnivore-breakfast-sandwich.html#wprm-recipe-container-15679
- Roop, Jessica, “7 Easy Carnivore Diet Recipes You’ll Want to Make ASAP”, Forget Sugar Blog, https://forgetsugarfriday.com/keto-candy/
- Brooks, Spencer and Dr. Gustin, Anthony, DC MS, “The Carnivore Diet: Pros, Cons, And Possible Risks”, Published August 21, 2019, https://perfectketo.com/carnivore-diet/
- Norton, Sofia, “Keto vs. Carnivore Diet: Which One is Better?” Published on: December 19, 2018, https://www.kissmyketo.com/blogs/keto-basics/keto-vs-carnivore-which-one-is-better
- Menegaz, Vivica, “17 Easy Carnivore Recipes: To Help You Transition Into Carnivore”, The Nourished Caveman blog, https://thenourishedcaveman.com/17-easy-carnivore-recipes
- Jenkinson, Libby, “Keto Carnivore Recipes”, Ditch the Carbs Blog, https://www.ditchthecarbs.com/category/keto-carnivore-recipes/
