Weight Losing Recipes

If you’ve been struggling to lose weight even if you’ve been exercising regularly, this could be the ONLY solution for you.

• What is keto diet?

The keto diet is a low or zero carbohydrate diet, but it differs from other low-carb diets (such as Paleo) in that it deliberately manipulates the ratios of carbs, fats, and protein to switch fat into the body’s primary source of fuel. Our bodies are used to using carbohydrates as fuel. Fats, which is a secondary source of fuel, are rarely tapped on. That means the extra fat is stored and keeps adding on the pounds. The only ways to reduce fat in a ‘normal’ diet are to consume less fat and workout a lot in order to increase energy expenditure over daily calories intake, which is why most people fail to lose weight on conventional diet. On the other hand, the ketogenic diet uses fat for fuel, which means it gets used instead of being stored. So, weight loss becomes easy. In addition to weight loss, the ketogenic diet is known as the “healing” diet. The lack of sugar intake has been proven to help and prevent many diseases such as heart disease, high blood pressure, cancers, epilepsy, and many symptoms of aging. The manipulation of carbs, fats, and protein is curcial in order to get into ketosis. It’s a state when the body, deprived of the usual carbohydrates and sugar, is forced to use fat as its primary fuel. So the ratio of fats and protein are significantly higher than carbs in general. Of course, consuming less carbs also means lowering the amount of insulin in your body. Less insulin; Less glucose and fat storage. That is why the keto diet has been so successful in helping people with diabetes. It adjusts the sugar level naturally. The ratio of carbs, fat, and protein can vary. Many people allow themselves up to 50 grams of carbohydrates a day and still lose weight. On a stricter regime, the carb intake can be between 15 and 20 grams daily. The less carbs, the quicker the weight loss, but the diet is very flexible. On the keto diet, you don’t count calories. You count carbohydrates and adjust the intake of carbs vs. fat and protein. A typical keto diet will get 60 percent of its calories from fat, 15 to 25 percent of calories from protein, and 25 percent of calories from carbohydrates. The only limitation on the diet is sugar, which you need to avoid. The ketogenic diet is not a fad. Many scientific studies have shown the benefits and healing effects of ketosis. Discuss the ketogenic diet with your doctor if you are interested in consuming less sugar,  losing weight, or as preventive measures against vulnerable health problems.

1.Omelet Muffins

Make plenty of these ahead of time. They’ll go fast.

Ingredients:

1 tbsp. butter

10 eggs

Salt and pepper to taste

½ cup diced ham

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¼ cup drained spinach

¼ cup diced onion

¼ cup chopped red bell pepper

¼ cup shredded Pepper Jack cheese

Directions:

Preheat the oven to 350 degrees.

Coat a muffin pan with non-stick spray.

Whisk the eggs, then stir in the remaining ingredients.

Fill the muffin pan with the mixture

Bake for 25 minutes.

Nutritional Facts: Calories 155; carb. 2 g; fat 10 g; protein 12.5 g.

2.Cheeseburger Salad 

This is your favorite cheeseburger without the bun. 

Ingredients: 

1 lb. ground beef 

Salt and pepper to taste

 3 cups chopped lettuce

 1 small diced onion 

1 sliced tomato

 ¼ cup shredded cheddar cheese 

4 tbsp. oil and vinegar dressing 

Directions: 

Fry the ground beef in a skillet for 4 minutes. Add the onion and cook for another 5 minutes. Place the beef and onions in a bowl and add the remaining ingredients, except the dressing. Coat with the salad dressing. Nutrition Facts: Calories 290; Fat 14 g; Carbohydrates 6; Protein 25 g.

3.Cauliflower Rice 

This very simple recipe is for basic rice. You can dress it up with vegetables, spices, or stir fry it. Use this anytime you need rice as a side dish or in a recipe. 

 Ingredients: 

1 cauliflower head 

Directions: Chop the cauliflower into florets. Place the florets in a food processor and pulse until you have a rice like consistency. Cook the rice in a pan of salted water for 5 minutes. Nutritional Facts: Calories 21; Carbohydrates 5; Fat 0; Protein 0 

4.Bacon-Wrapped Chicken

 A very decadent and delicious way to enjoy chicken. 

Ingredients:

 2 lbs. boneless and skinless chicken breast

 2 cups chopped spinach 

1 cup sliced mushrooms

 1 cup cream cheese 

½ cup cottage cheese 

Salt and pepper to taste

 12 slices bacon

 Directions: Preheat the oven to 375 degrees Combine the spinach, mushroom, cream cheese and cottage cheese in a bowl. Season the mixture with salt and pepper. Use a mallet to flatten the chicken pieces to a 1/2 -inch thickness. Page | 80 Use a sharp knife to cut pockets in one end. Spoon the mixture into the pockets. Wrap two bacon slices around each chicken piece. Brown the wrapped chicken in a skillet 5 minutes each side. Place the chicken pieces in a baking dish. Bake the chicken for 45 minutes. The bacon should be crispy and the chicken done. Nutrition Facts: Calories 390; Fat 22 g; Carbs 3.9 g; Protein 41 g.

5.Tandoori Chicken 

Tandoori chicken is all about the spice marinade. Serve it with some cauliflower rice. Ingredients:

 2 lbs. chicken thighs 

Ingredients for Marinade:

 1 cup plain yogurt 

2 tsp. lemon juice

 Salt and pepper to taste

 2 tbsp. olive oil 

2 minced garlic cloves 

1 tsp. chili powder 

 1 tsp. grated fresh ginger

 1 tsp. garam masala

 ½ tsp. cumin

 Directions: With a sharp knife, cut several slits into the chicken thighs. Season the chicken with salt and pepper and drizzle with the lemon juice. Combine the remaining ingredients in a large bowl. Place the chicken in the bowl and coat thoroughly. Refrigerate up to 24 hours. The longer you marinate, the more flavor is absorbed. Preheat the oven to 375 degrees. Line a baking sheet with aluminum foil and layer the chicken on top. Bake for about 45 – 50 minutes, until the skin is nice and crispy. Nutrition facts: Calories 145; Fat 5.8 g; Carbs 2.3 g; Protein 17g.

6.Cheddar Biscuits

 These tasty biscuits are great anytime. They freeze well, so keep them handy. 

Ingredients: 

2 cups almond flour 

1 cup shredded cheddar cheese 

1 cup coconut oil 

1 cup cream cheese 

3 eggs 

2 tsp. baking powder 

1 tsp. baking soda 

Dash of salt

 Directions: Preheat oven to 325 degrees. Page | 88 Cover a baking sheet with aluminum foil. Place the flour and the cheese in a food processor and pulse to a grainy consistency. Add the baking powder and baking soda. Heat the cream cheese and coconut oil in a small pan and warm until they melt. Stir to a creamy smoothness. Whisk the eggs and add the salt. Stir the flour mixture into the egg mixture and stir until a dough forms. Use a tablespoon to drop the dough onto the baking sheet. Bake for 25 minutes. Allow the biscuits to cool for slicing. Nutrition Facts: Calories 106; Fat 11.1 g; Carbs 2 g; Protein 3.9 g

7.Apple Red Cabbage

 Cabbage is a great vegetable to have on keto. This red cabbage side dish is yummy. Ingredients: 

8 slices of bacon, cut into pieces

 1 large diced onion

 1 peeled and sliced apple

 2 cup chicken broth

 3 tbsp. red cider vinegar

 2 tbsp. coconut palm sugar or sugar substitute, such as Splenda

 1 tsp. ground cloves

 ½ tsp. allspice

 ½ tsp. nutmeg 

Salt and pepper to taste

 1 shredded red cabbage

 

Directions: Fry the bacon in a skillet until crispy. Add the onion and saute for 5-6 minutes. Stir in the broth, sugar, vinegar, spices, salt and pepper. Add the cabbage and cook on low for 45 minutes. Page | 74 Nutrition Facts: 160 calories; 7.8 g fat; 16 g carbohydrates; 4 g protein.