A Full Day of Keto – Eat This Today! Keto Menu & Recipes
A Full Day of Keto Eat This Today Keto Menu Recipes
Transcript
00:00The Keto menu in front of me contains less than 25 total grams of carbohydrates.
00:05So if you are just getting started with Keto, you're simply curious about what a Keto
00:09day of eating looks like, or you've hit a weight loss plateau, this full day of eating
00:15Keto has you covered.
00:17In this video, I'll share the easy recipes for a make-it-yourself breakfast, lunch, and
00:23dinner.
00:25As I mentioned, the foods in this one-day Keto menu contain less than 25 total grams
00:30of carbohydrates, 9 of which are fiber.
00:33Now if you are coming from a high-carb lifestyle where you were consuming refined carbohydrates
00:38like cereal, sandwich bread, soda, pasta, and desserts on a regular basis, this will
00:44be a big change for your body.
00:46And even if you were eating a healthy high-carb diet, your daily carb consumption was likely
00:52around 50% or more of your daily calories.
00:55With a Keto diet, it is a very low-carb diet where your carbohydrate intake will be less
01:00than 10% of your daily calories.
01:04It will take time for your body to adapt to this way of eating.
01:08So if you make this switch overnight, you may experience Keto flu symptoms such as fatigue,
01:14cravings, and irritability.
01:16To lessen those symptoms, you may want to start with a low-carb diet before jumping
01:21into Keto.
01:22If so, you can watch my video that shares a full day of eating low-carb.
01:25Okay, with that said, let's take a look at a quick and satisfying Keto breakfast.
01:32Eggs are a favorite food for Keto dieters because they provide your body with fat and
01:37protein yet contain virtually no carbohydrates.
01:41Eggs can also be enjoyed in a variety of ways.
01:44You can fry them, scramble them, or eat them hard-boiled like I am showing in this Keto
01:49breakfast.
01:51Hard-boiled eggs are good to have on hand if you are following a Keto diet because they
01:55work as well as a grab-and-go Keto snack in the afternoon as they do in the morning.
02:02And if a plain hard-boiled egg doesn't excite you, eating them with a spicy dipping sauce
02:08will certainly up the game.
02:11For instance, you can whip up this dipping sauce by mixing together two tablespoons of
02:17mayonnaise, a teaspoon of Dijon mustard, one-eighth of a teaspoon of cayenne pepper, and a dash
02:23of salt and pepper.
02:25Now I will share the ingredients for each of these foods in the video, but if you would
02:30like to print a copy, you can download all of the recipes on my blog post by going to
02:34DrBeckyFitness.com slash keto menu.
02:39And I will put that link in the description area below this video.
02:43With two hard-boiled eggs, this quick Keto eggs with spicy dipping sauce recipe contains
02:49just over 1 gram of carbohydrates, yet it is packed with energy thanks to the 35 grams
02:56of fat and more than 12 grams of protein.
03:00That is a macronutrient ratio that you want as a Keto dieter.
03:04A Keto diet is a very low-carb, high-fat, moderate-protein diet.
03:10This macronutrient intake prevents the blood sugar and insulin spikes you get when you
03:14eat something refined for breakfast, like cereal or a muffin.
03:19When insulin is high, it prevents the release of fat from the fat cells.
03:23So right from the start of your day, you have a satisfying meal that keeps your blood sugar
03:29and insulin levels low and under control.
03:31Plus, if your morning is rushed or you are practicing intermittent fasting in the morning
03:36and need a late breakfast that is easy to transport, you can make the hard-boiled eggs
03:42and dipping sauce the night before and then just grab and go in the morning.
03:48Vegetables can be a part of a Keto diet.
03:51You just have to know which vegetables to choose.
03:54Non-starchy vegetables are lower in carbohydrates than starchy vegetables.
03:58And I have a video that breaks down which vegetables fit into which category if you
04:02want the full breakdown.
04:04However, you can get in the ballpark by thinking of starchy vegetables as those that tend to
04:09be heavy and dense, like potatoes, corn, and butternut squash.
04:15Non-starchy vegetables, on the other hand, are light and airy, making them a perfect
04:19choice for a salad.
04:21And this brings us to our lunchtime salad that is included in this Keto menu.
04:26All varieties of lettuce are low in calories and carbs, but they provide you with a lot
04:31of hunger-satisfying volume.
04:34For instance, this salad has 3 cups of salad greens that only add 38 calories and 4.5 grams
04:40of carbs, 3 of which are fiber.
04:43Including a salad in your daily Keto diet also supplies you with a perfect vehicle for
04:47bringing healthy fats into your daily diet.
04:51Adding fat to your diet helps your body transition away from a primarily carb-burning metabolism
04:56to a fat-burning metabolism.
04:58For this salad, I added 3 tablespoons of feta cheese crumbles, 2 tablespoons of walnuts,
05:05and 1 tablespoon of raw sunflower seeds, and 1.5 tablespoons of full-fat dressing.
05:11Those salad toppers added more than 30 grams of fat to the day's menu.
05:16If you are new to Keto, thinking about getting started, or you hit a rut with your Keto diet,
05:22I encourage you to include a daily salad like this one.
05:27The volume and high fat content will work together to keep hunger away, allowing you
05:32to go longer between meals.
05:35And that is something you want if weight loss is your goal, because it allows your blood
05:39sugar and insulin levels to drop to a point where fat release from body fat is encouraged.
05:46Any meat or fish will be low in carbohydrates, so the great thing about a Keto or low-carb
05:52lifestyle is that you can eat at a restaurant as easily as eating at home.
05:56For this demonstration, I'm using fish, specifically cod, but I could have just as easily included
06:03chicken or steak for this Keto meal plan.
06:06To make this Keto Cod recipe, I preheated the oven to 400 degrees Fahrenheit and placed
06:121 pound of cod fillets in a baking dish with 1 tablespoon each of avocado oil and lemon
06:18juice.
06:19I then seasoned the fillets with a tablespoon of basil and a dash of salt and pepper.
06:24And that is really all you need to do with a firm, white fish-like cod.
06:29But for this recipe, I topped the fillets with slices of tomato and a sprinkle of grated
06:34Parmesan cheese before placing them in the oven for about 20 minutes.
06:39And here again, you can download all of these recipes by visiting my blog post at drbeckyfitness.com
06:45slash keto menu.
06:47They are free to download and include the metric measurements for those of you outside
06:51of the U.S. as well as the calories and macros.
06:54So you can make this full day of Keto eating today if you would like to.
07:00Now one thing about fish is that it is not particularly high in fat.
07:04Each serving of this recipe contains just over 5 grams of fat.
07:10Because my dinner entree is low in fat, I am adding fat to it with tartar sauce.
07:16When you follow a Keto diet, something you need to look out for is condiments and sauces.
07:21Many of them contain sugar and high fructose corn syrup that can sabotage your weight loss
07:26and knock you out of Ketosis.
07:27Fortunately, you can whip up homemade tartar sauce with just three ingredients that you
07:32may already have in your kitchen.
07:34I made this recipe by stirring together a quarter cup of full-fat mayonnaise, one tablespoon
07:41of dill relish, and one teaspoon of lemon juice.
07:45A serving, which is one-fourth of the recipe, adds 12 grams of fat to our Keto dinner.
07:53I'm also adding more vegetables and boosting the fat content of this Keto meal with bacon
07:59roasted brussel sprouts.
08:01You've heard it said that bacon makes everything better.
08:04Well that is certainly true with brussel sprouts.
08:07You want to select a good quality bacon that doesn't contain added sugar or similar items
08:12like maple syrup because those things will add carbohydrates to your meal.
08:18To make this recipe, I used a pound of brussel sprouts.
08:22I cut them in half and drizzled a half a tablespoon of avocado oil over them to allow the salt
08:28and pepper to stick.
08:29I then added a quarter pound of chopped bacon to the sprouts and put them in a 450 degree
08:35oven for about 30 minutes until they were slightly charred around the edges, which is
08:40what really makes them delicious.
08:42Like my similar video where I shared a full day of eating a low-carb diet, this Keto video
08:48was made for YouTube, which is a broad audience.
08:52The meals in front of me add up to just under 1,200 calories, which will be low for some,
08:58but this works well for demonstration purposes because it's easier to add low-carb, high-fat
09:03items rather than to subtract them.
09:06When we break down the macros for this Keto day of eating, we see that it contains less
09:11than 25 total grams of carbohydrates, making up about 8% of the daily calories, with just
09:19over 20% coming from protein and more than 70% of the day's calories coming from fat.
09:26Many of you will find this macronutrient breakdown allows you to lose weight and get into ketosis,
09:32which is that state in which your body releases body fat to produce ketones.
09:38However, just eating Keto for one day will not give you those results.
09:43When you switch from a high-carb diet to a Keto diet, you force your body to run on fatty
09:49acids and ketones rather than carbohydrates.
09:53This transition is great, but it takes time.
09:56The world we live in is filled with carbohydrates, so without a plan, it can be hard to avoid
10:02temptations and stick with a Keto diet long enough to gain the benefits.
10:06If you would like to have a plan to follow, you can check out my 21-Day Keto Challenge.
10:12During the challenge, you'll eat a Keto diet with daily menus containing no more than 25
10:17total carbs.
10:19You also get daily busy day plans and additional grab-and-go emergency suggestions so you can
10:25stay on track even when life gets too busy to cook.
10:29I will provide links to my 21-Day Keto Challenge here in the video and below in the description
10:34area.
10:35Please subscribe to my channel and hit the bell icon to get a notification when my next
10:40video comes out.
10:41Thanks so much for watching.
10:43Enjoy the rest of your day.