Essentials

If you are just starting the keto diet there are a few things that you should pick up from the store. These things will help make life easier and will help you become and stay successful throughout this process.

Pantry Essentials:

  • Olive oil or avocado oil- These are great to have in your kitchen. I use olive oil all the time while I am cooking. I use it to cook with and add it to my dishes to add flavor. If you are wanting to use something that has more of a discrete flavor avocado oil is a good choice.
  • Pink Himalayan sea salt- Sea salt is awesome! I use it in all of my dishes. It is great to add flavor to your dishes and it contains a lot of healthy minerals.
  • Almond flour- I use almond flour all of the time! I use it to make keto bread, crackers, pancakes etc. If you plan on baking I would definitely make sure that you have some of this in your pantry!
  • Coconut flour- I also use coconut flour all of the time! I use this for baking! Lots of my recipes call for both almond flour and coconut flour. This is another important thing to make sure that you have in your pantry.
  • Sweetener- I personally enjoy stevia. A sweetener is good to have in your pantry if your making treats! Also if you enjoy tea its great to add a little bit to a glass of unsweetened tea! Just be mindful of how much you use!

Fridge Essentials:

  • Real butter- I use real butter in a lot of my recipes, it adds more flavor to your food and it also has fatty acids.
  • Eggs- I think you should always have an unlimited amount of eggs in your fridge because they are great for baking but also for a quick an easy meal that has protein in it. I eat eggs all of the time! There are also many ways for you to cook eggs!
  • Greens- One of my favorites is spinach! You can add to a lot of things such as; eggs, keto pasta, or even make a salad. It has many uses in the kitchen.
  • Cauliflower- I have a lot of great recipes that can turn cauliflower from a boring vegetable to an awesome treat! I always keep this in my fridge!
  • Bacon- Bacon makes everything better! You can wrap things in bacon or add bacon to many different things!
  • Cheese- One thing that I always make sure that I have is cheese. It is great to cook with, but it is also one of my favorite snacks! Cheese can be a nice treat to have especially if you are dealing with cravings.
  • Meats- It is always important to keep protein in your fridge since you are supposed to be eating 25 percent protein daily!

Essential Equipment:

  • Food processor- For lots of my recipes you will need one of these! They have some inexpensive ones if you are just starting out with cooking. The food processor I have is a Vitamix.
  • Mixer or a hand mixer- If you plan on doing a lot of baking it is always nice to have a mixer! They are extremely helpful! They sell cheap ones at Walmart and Target! I use a Kitchen-Aid Mixer.
  • Casserole Dishes- These are awesome to have when you are cooking a one-pan meal! You can just throw all of your ingredients into a casserole dish and bake them!
  • Baking sheet- I love using my baking sheets for many different things! One of my favorite things to cook with my baking sheet is roasted vegetables.
  • Slow cooker- Who doesn’t love a slow cooker? If you’re a busy person these are awesome to have! You just throw your ingredients into the slow cooker in the morning and let your food cook all day. When you get home you have a yummy hot meal ready!
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Hey Guys! I just wanted to let you all know that I now have an email! If you have any questions about the keto diet, recipes, or want any suggestions for weight loss or your personal health feel free to email me!

myeverydayketo18@gmail.com

The Keto Basics

As discussed in a previous blog the ketogenic diet is a high-fat, moderate-protein and low-carb diet. You might be asking yourself what exactly do these changes do to your body? Restricting your carb and sugar intake confuses your body. Then your body begins to burn its own fat instead of glucose. This process is called ketosis. The goal for the keto diet is to reach ketosis. Ketosis is a normal metabolic process. At first, your body might feel different once you hit ketosis but after a while, it will start to be your new normal. If you break you’re dieting it disrupts ketosis. So once you start on your diet again you will have to experience ketosis all over. While on the subject on breaking your diet lets talk about cheat days. I personally do not think people should have cheat days, but I do think it is okay for someone to have a cheat meal every once in a while. Here is why I say this the keto diet is difficult when you first start. If you are constantly having cheat days then your body never gets completely used to being in ketosis. So I think if you are just starting on the keto diet you should wait at least a month or longer before you have your first cheat meal. I also think cheat meals should be spread out. I would not have a cheat meal once a week I would say having a cheat meal once a month is more reasonable.

The 3 Components Of The Keto Diet:

  1. High fat- Usually a keto diet is made up of 70 percent healthy fats. These fats help make being on the keto diet easier. It is extremely important that you have high ratios of fats in every meal. When you do this it will help you from feeling hungry all of the time. One of the things that are important to remember is that all fats are not equal! So it is important to only be eating healthy fats! Some examples of healthy fats are; fatty meats and fish, butter, oils, avocados, and olives.
  2. Protein- The next component that makes up the keto diet is protein. Usually, a keto diet consists of 25 percent protein. It is very important to make sure you are not consuming more than the 25 percent protein daily because too much protein can turn into glucose. Which means that it can kick you out of ketosis. Some examples of great proteins are; meat, fish, and eggs.
  3. Carbs- The final component that makes up the keto diet is carbs. Usually, a keto diet consists of 5 percent carbs. Don’t get too excited I don’t mean bread or crackers. When I say carbs I mean carbs from vegetables. I know this can be the hardest thing to get rid of when you are trying to eat better, but it is going to be okay because there are a lot of alternatives to some of our favorite carbs. Some examples of carbs that you should be eating are; broccoli, cauliflower, and dark leafy greens.

Foods You Can Eat On Keto!

Vegetables:

  • Arugula
  • Artichokes
  • Asparagus
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Butterhead Lettuce
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Chicory Greens
  • Chives
  • Cucumber
  • Dandelion Greens
  • Eggplant
  • Endives
  • Fennel
  • Garlic
  • Jicama
  • Kale
  • Kimchi
  • Kohlrabi
  • Leeks
  • Leafy Greens
  • Mushrooms
  • Mustard Greens
  • Okra
  • Olive
  • Onions
  • Parsley
  • Peppers
  • Pumpkin
  • Radicchio
  • Radishes
  • Rhunarb
  • Romaine Lettuce
  • Sauerkraut
  • Scallion
  • Seaweed
  • Shallots
  • Spaghetti Squash
  • Spinach
  • Swiss Chard
  • Tomatoes
  • Turnip Greens
  • Watercress
  • Zucchini

Fruits:

  • Avocado
  • Blackberry
  • Blueberry
  • Cranberry
  • Lemon
  • Lime
  • Raspberry
  • Strawberry
  • Olives

Meats:

  • Beef
  • Bison
  • Chicken
  • Deer
  • Duck
  • Elk
  • Goat
  • Goose
  • Lamb
  • Pheasant
  • Pork
  • Quail
  • Rabbit
  • Reindeer
  • Sheep
  • Turkey
  • Veal
  • Wild Boar
  • Wild Turkey

Organ Meats:

  • Heart
  • Liver
  • Kidney
  • Bone Marrow
  • Tongue
  • Tripe

Cured And Premade Meats:

  • Sausages
  • Deli Meat
  • Hot Dogs
  • Pepperoni
  • Prosciutto
  • Salami
  • Bacon

Fish:

  • Anchovies
  • Bass
  • Cod
  • Eel
  • Flounder
  • Haddock
  • Halibut
  • Herring
  • Mackerel
  • Mahi Mahi
  • Mackerel
  • Orange Roughy
  • Perch
  • Red Snapper
  • Rockfish
  • Salmon
  • Sardines
  • Tilapia
  • Tuna
  • Sole
  • Grouper
  • Turbot
  • Trout
  • Shark

Seafood:

  • Abalone
  • Caviar
  • Clams
  • Crab
  • Lobster
  • Mussels
  • Oysters
  • Shrimp
  • Scallops
  • Squid

Herbs And Spices:

  • Sea Salt
  • Black Pepper
  • White Pepper
  • Basil
  • Italian Seasoning
  • Chili Pepper
  • Cayenne Pepper
  • Curry Powder
  • Garlic Powder
  • Garam Masala
  • Cumin
  • Oregano
  • Thyme
  • Rosemary
  • Sage
  • Turmeric
  • Parsley
  • Cilantro
  • Cinnamon
  • Nutmeg
  • Cloves
  • Allspice
  • Ginger
  • Cardamom
  • Paprika
  • Dill
  • Garlic Salt
  • Onion Powder
  • Saffron
  • Coriander
  • Chinese 5 Spice Blend
  • Zaatar Spice Blend
  • Baharat Spice Blend

Fats:

  • Avocado
  • Ghee
  • Coconut Oil
  • Lard
  • Tallow
  • Olive Oil
  • Macadamia Oil
  • Red Palm Oil
  • Palm Shortening
  • Duck Fat
  • Coconut Butter
  • Cocoa Butter
  • Walnut Oil
  • Sesame Oil
  • MCT Oil

Nuts And Seeds:

  • Almonds
  • Hazelnuts
  • Macadamias
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Flax Seeds
  • Psyllium Seeds
  • Hemp Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Walnuts
  • Cashews
  • Chia Seeds
  • Nut Butters
  • Nut/Seed Flours

Drinks:

  • Coconut Milk
  • Almond Milk
  • Cashew Milk
  • Broth
  • Coffee
  • Tea
  • Herbal Teas
  • Water
  • Seltzer Water
  • Lemon Juice
  • Lime Juice
  • Club Soda
  • Sparkling Mineral Water

Salad Dressings:

  • Full-Fat Ranch
  • Caesar
  • Italian

Random Items:

  • Mayo
  • Pork Rinds
  • Beef Jerky
  • Pickles
  • Cod Liver Oil
  • Vinegars
  • Eggs
  • Shredded Coconut
  • Mustard
  • Hot Sauce
  • Gluten Free Tamari Sauce
  • Coconut Aminos
  • Fish Sauce
  • Casao Nibs
  • Gelatin and Collagen
  • Vanilla Extract
  • Dark Chocolate
  • Stevia
  • Monk Fruit Sweetener
  • Lo Han Guo Sweetener
  • Almond Flour
  • Almond Meal
  • Coconut Flour
  • Cacao Powder
  • Cheese
  • Real Butter

The Main Ingredients For Keto Baking!

There are a couple common ingredients that lots of Keto baking recipes call for. If you are new to the Keto world it can be a challenge to find these ingredients. I want to help you guys find where to get these ingredients! The first common ingredient is almond flower. I have found this at a few grocery stores; Bi-lo, Publix, Walmart, EarthFare, Wholefoods, and Ingles. You can also find coconut flower at these stores as well. The harder ingredient to find is exathan gum. Exathan gum can be found at Walmart, EarthFare, WholeFoods, and Ingles. Before you drive to one of these stores I would call ahead to insure that they still have some available. I have had trouble finding exanthan gum, because these stores have been sold out before. Erythritol can be found at Publix. The brand that I use is Swerve Sweetener. All of these ingredients can be found at the stores listed above in the baking aisle. Also if you are planning ahead you can also ordered these ingredients on Amazon. Also, be prepared to spend a little more money when buying these ingredients, since they are Keto friendly they are usually more expensive. Below I have included some pictures to give a visual of what you will be looking for.

Image result for xanthan gum
Xanthan Gum
Image result for coconut flour
Coconut Flower
Image result for swerve sugar

Erythritol
Image result for almond flour
Almond Flower

The Journey Begins

Thank you for joining me on this journey! As the new year approaches, many people are deciding what is going to be their New Years Resolution. If you are reading my blog I am guessing you’re interested in the Keto diet. Or as I like to call it the Keto Lifestyle. Something that is important to know before you commit to the Keto Lifestyle is that it does take a lot of work. Do not panic, I have created this blog to help people understand Keto and to share some of my best recipes. 

What is the Ketogenic diet? 

The Ketogenic diet is a high-fat, adequate protein, and low-carbohydrate diet. Which simply means staying away from carbs and sugars. For most people this can be a difficult change, but there are many alternatives that can make the switch a lot easier.