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My Favorite Keto Recipes – Very Low Carb

I am just off of the 3-week jaunt of a ketogenic diet (high fat, medium protein, very low carb–to stay in ketosis) and I have to say that felt really GREAT on it! I had more energy, less brain fogginess, and it curbed the hunger. I mention these things in comparison with the vegan diet, which after 5 days I was done, because I stayed too hungry.

In a minute I will share some of my favorite recipes with you!

I’m talking about biscuits and gravy, yum yum! Plus fat bomb snacks, and my-oh-my, keto buns (yes, you can have cheeseburgers and sandwiches on a very low carb diet! Woo hoo)!

And please don’t forget the chia seed pudding (I will share three of my favorite versions of this with you!), which in my opinion is one of the best and easiest dessert recipes that I’ve ever made, and I still plan to eat this 2-3 times per week!

I have to say that the ketogenic diet has been one of the best things I ever did, except for the diuretic response, which causes constipation (I know, I know, TMI!).

But I didn’t go on the ‘keto diet’ for weight loss…

I did it to see how I felt in comparison to eating carbs, which I noticed were making me fatigued and giving me an insulin response, blood sugar wise (my body is prone towards type 2 diabetes, although I stave off symptoms through a healthy diet and all the weight I lost).

I have noticed right away that these carbohydrates are, in just two days of being off the ketogenic diet, making me feel so tired, sleepy, fatigued, brain-foggy-like, and with no energy. I had to lie down and take a nap earlier because I ate a sandwich! I also could not focus without coffee this morning due to eating a ½ banana and a couple strawberries for breakfast. This is not good!

So even though I will add energy-improving and good-brain-functioning KETONE producing foods to my diet through things like extra virgin organic coconut oil, I will not have to remain in ketosis to enjoy those benefits (so they say).

So I’ve learned that carbs are the enemy

At least this is true for me. Carbohydrates really weight me down, mentally, energy-wise, and literally with weight gain. This might be true for you too?

I’m figuring that a low-carb diet is the way to go for me… not very low carb because I do NOT want to be in ketosis due to the bound-up intestinal issues it was causing, despite everything I tried (eating more coconut oil, drinking at least a gallon per day of water, eating more fiber, eating less fiber (especially nuts), adding more chia seeds to my diet, etc.).

But I will keep medium-chain-triglyceride fats like coconut oil (studies are showing it helps prevent Alzheimer’s too!) because I feel better when they are higher in my body rather than my system relying on just glucose for fuel.

I always recommend trying different things to see how your body responds, and what is HEALTHY for you, because everyone’s bodies are different. Your body may respond in an opposite way than mine.

Elimination diets, and finding out what you are allergic to (or not) is also important in personal health.

Anyway, these keto recipes are exactly what fits the bill for me, so I will keep them in my diet. Plus they are delicious! I will also keep *some* carbs in my diet because I believe fruit is good for you (just in small amounts, and with other foods rather than alone).

I think you will enjoy these recipes… the keto buns are especially versatile as bread, and incredibly easy. Believe me, bread is the ONE THING I’ve never been able to master, and these are fantastic, without any kneading or yeast—and they are fast to make.

Then the biscuits and gravy… OMG!

Oh, the fat bombs… and the chia seed pudding, don’t forget the chia seed pudding!!!


Please share your favorite ketogenic recipes below!

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Amino Acids and Fatty Acids Levels in Low Carb Diets

Metabolism and weight loss often go together, but weight loss due to a very low carbohydrate diet can alter bodily levels of amino acids and fatty acids. Although a very low carb diet can protect individuals against becoming obese, the serum metabolic profiles of individuals may need to be monitored to see just how this process works.

A study was done by Y Gu, A Zhao, et al., at the Center for Translational Medicine, and Shanghai Key Laboratory of Diabetes Mellitus, in Shanghai, China to investigate the effects of an 8-week period using a diet very low in carbs for obese patients; their serum metabolic profiles were examined in the process.

The intervention diet, involving very low carbohydrates, resulted in weight loss an “significantly decreased homeostasis model assessment-insulin resistance.” Metabolites were identified and attributed to “fatty acids, amino acids including branched chain amino acids, amines, lipids, carboxylic acids, and carbohydrates in obese subjects compared to healthy controls.”

Differences in females and males were observed in the results, and the three things that increased in the obese patients (compared to normal/healthy subjects) were:

amino acids
fatty acids
carboxylic acids

Because the serum metabolites were at increased levels after the very low carb diet, the researchers suggested that the health benefits associated with the low carb diet was associated with the impaired metabolism of the fatty acids and amino acids.

The diet also induced “significant metabolic alterations independent of the obesity-related metabolic changes,” which involved the oxidation and inflammation processes.

The results of the diet and testing showed that after the very low carbohydrate diet, there were “favorable shifts in fatty acids and amino acids … in obese subjects, which should be considered biomarkers for evaluating health beneficial effects” of these kinds of diets.

This is good news for obese people who need to lose weight and improve health since low carb diets are shown to help in this capacity.


The author of this story (Sharon Cornet) is a freelance contributor to National Nutraceuticals’ online news portals, such as Amino Acid Information Center at http://www.aminoacidinformation.com andhttp://www.medicinalmushroominfo.com, as well ashttp://www.todayswordofwisdom.com andhttp://www.vancouverhealthnews.ca (most of these articles are posted in multiple locations with permission).

2015 copyright Sharon Buydens



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