Keto Size Me strives to provide ketogenic diet recipes that meet everyone's needs. We try to make all of our recipes high in fat, low in carbs, and as sugar-free as possible. If our recipes contain sugar, they are usually from natural sources (like fruit, dairy, and plants) or sugar alcohols. We also aim for moderate protein in our diet, so our recipes reflect that as well.
The only way to be successful on the ketogenic diet, and be successful with weight loss is to use a tool to plan your daily menus and track your macros. Just choosing three keto recipes a day and hoping everything balances out is not a good way to live this lifestyle, even if you remain in ketosis.
You may find that there are times when your weight loss stalls. If this happens, try changing things up a bit. Tweak your fat and protein numbers and see if increasing your fat intake helps you lose weight.
Weight loss and the keto diet are affected by your hormones (as is every function of your body) so make sure you talk to your doctor and possibly even run tests if you find that you are having trouble losing weight, or plateau for an extended period of time after adjusting your numbers.
New To The Keto Diet?
When you first start the ketogenic diet, you should eat three to six times a day, depending on your schedule and comfort level. You can use these ketogenic diet recipes to plan your weekly menu. If you find that any of these recipes push you over your daily goals, just cut the serving in half.
Never skip meals, and remember to stay hydrated. You will not lose weight if you aren't meeting your daily fat goals.
Forget about calories. All of your life you have been living under the shadow of the calorie. When you hear calories, you need to think fuel and nothing more. Not eating enough calories, or eating too many calories no longer exists in your world. If you are following your personal goal plan as outlined on Keto Size Me, you will lose weight without counting calories.
Never go over 50 grams of carbohydrates in a day. EVER. Some people are more sensitive to carbs, and even 50 can throw them out of ketosis. You are responsible for figuring out how many carbs you can tolerate. I aim for no more than 20 grams of carbs a day. This amount leads to maximum weight loss.
Never use any cane sugar, fruit sugar, honey, or artificial sweeteners such as Splenda, Nutrasweet, or Equal (these sugars are dangerous).
We use these sugars in our recipes:
Foods & Food Products To Avoid:
Flour (white, wheat, and high carb, low fiber flour)
Corn & Potatoes
Processed Foods (even Atkins Brands)
Frozen Meals (like Healthy Choice & Weight Watchers, and Lean Cuisine)
Fat-Free & Low-Fat Foods
Flour & Corn Tortillas
Beans (may eat in minuscule quantities)
Avoid white, all-purpose, and whole-grain flours. Watch for products that contain fillers and gluten. Avoid oats.
We use almond flour, coconut flour, and flax in most of our recipes to replace flours and oats.
As you embark on this journey, you will begin to notice that these ketogenic diet recipes keep you fuller longer, and your cravings will start to diminish. Adjust your serving size to meet your shrinking appetite. Remember, food is fuel, treat it that way. You wouldn't overfill your gas tank, don't over fill your body.
ALWAYS read labels. Don't assume all brands are created equal. Cheese is a perfect example. Some brands (like Great Value) add fillers to their shredded cheese that contain starches. Read every single label until you know which brands you can trust. Also, look at the ingredients for possible "hidden carbs". If the number of carbs is small enough per serving, it is not required by law to list an amount. This is especially important in regards to spices and condiments where serving sizes are small and may contain carbs not listed on the label.
Water is vital on the keto diet. Drink at least 100 ounces each day.
The habits you are creating now is for life. You will never stop living the keto lifestyle, even after you reach your goal weight. You may be able to up your carb count to as much as 50 grams and maintain your goal weight, but after living this way you will never want to return to unhealthy eating.
By using the information you learn and these ketogenic diet recipes, you will be well on your way to a healthier lifestyle and healthy maintainable weight loss.
If you ever have an idea for a recipe, please contact us, we would love to make it and post it for you. If you have your own recipe, you would like to share with us feel free to shoot us an email!