What is the Keto Diet?

The keto – short for ketogenic – diet is essentially a low carb diet. On this diet, people consume more protein and fats, while keeping carbs minimal. Consuming few carbs moves the body into ketosis.

 

In ketosis, the body produces ketones. Which, are an alternative fuel source for the body. These ketones are the result of your body breaking down fat for energy.

 

Thus, in ketosis fat burn increases dramatically. Besides that, the keto diet has other benefits including:

  • Weight loss
  • Less hunger
  • More steady supply of energy for the body
  • More alert and focused
  • Higher metabolism
  • Lower insulin levels

 

 

What foods to eat on a Keto Diet?

Low carbs – limit it to below 50 grams of carbs per day. Ideally, under 20 grams per day. To remain in ketosis, the lower the carb intake, the better.

 

Avoid sugary foods and drinks. As well as starchy foods. These are all high carb. And, include foods like pasta, bread, rice and the like. Avoid processed foods too.

 

Aim for higher fat level foods, and moderate level protein. As excess protein can end up converted into blood sugar and take you out of ketosis.

 

Essentially, your keto diet should be 5% energy from carbs, 15-25% from protein, and 75% from fat.

 

 

Keto Diet Recipes

So, not sure what to eat now to stay on the keto diet? Sounds hard to adhere to and even harder to prep food for. But worry not! It isn’t. Here are 4 simple, delicious one-pot recipes to try on the keto diet. Suited for any health or fitness fiend. And, guaranteed to win your heart and stomach over.

 

 

1. Keto Creamy, Herby Prawn and Veggie Alfredo

prawn-and-veggie-alfredo-keto diet

 

Here’s one for the seafood and convenience fiends. Have this creamy, delicious dish ready in 15 minutes. The traditional pasta is replaced in this alfredo recipe for keto-friendly, low carb veggies.

 

 

  • 500 g Prawn (peeled & deveined)
  • 2 tablespoons Butter
  • 3 cloves Garlic (crushed & diced finely)
  • 2 cups fresh Asparagus/ Broccoli/ Brussel Sprouts (cut bite-sized)
  • 1 cup Heavy Cream
  • 1/3 cup grated Parmesan Cheese
  • 1 Chicken Stock Cube
  • Black Pepper to taste
  • ½ teaspoon dried Basil
  • ½ teaspoon dried Thyme
  • ½ Lemon (juice)

 

 

  1. In a skillet over medium heat, sauté garlic in butter until golden. Add in prawn, chicken stock cube, and pepper. Continue sautéing until opaque, 2-3 minutes.
  2. Add in fresh asparagus/ broccoli/ brussel sprouts. Sauté 1-2 minutes.
  3. Add cream, cheese, thyme, and basil. Reduce heat to low. Stir until cheese melts and sauce thickens, 5-10 minutes.
  4. Serve up and enjoy immediately.

 

 

2. Keto Chicken Stir Fry

chicken-stir-fry-keto diet

 

Seafood not your style? Here’s one keto diet recipe for chicken lovers. This recipe is so quick, cheap and easy to make. And, it’s insanely delicious. That’s why we love stir fries! If you don’t like the veggies we used, feel free to opt for other keto-friendly ones.

 

  • 500 g Chicken Breast (sliced into long thin strips)

 

Marinade

  • 3 cloves Garlic (paste)
  • 1 tablespoon Ginger (paste)
  • 2 tablespoon Oyster Sauce
  • 1 tablespoon Soy Sauce
  • 1 tablespoon Rice Vinegar
  • 1 tablespoon Sugar

 

Stir Fry

  • 1 tablespoon Oil (canola, olive, coconut, etc)
  • 1 clove Garlic (minced)
  • ½ Onion (sliced)
  • ½ Bell pepper (red, yellow, or green – sliced)
  • 2 cups Broccoli (cut into bite sized pieces)
  • 1 cup Mushrooms (button, shiitake, oyster, etc – sliced)
  • 2 teaspoon Sesame Oil
  • 2 large Red Chillies (roughly sliced)
  • Corn Starch slurry (2 teaspoons corn starch + 2 tablespoons water)

 

 

  1. Combine the chicken breast with the marinade ingredients and mix well. Cover and leave to marinate for at least 30 minutes.
  2. Heat the oil in a skillet/ wok on medium heat. Sauté onion and garlic, 1 minute. Add in broccoli, sauté 2 minutes. Then add in bell pepper, sauté for 1 minute. Leave aside in a bowl.
  3. Reheat empty skillet/ wok with sesame oil. Drain the chicken of marinade juices and set juices aside. Add drained chicken into skillet/ wok and stir fry until slightly browned. (3-4 minutes)
  4. Add in mushrooms, red chilies, marinade juice, and stir-fried veggies. Stir fry 1-2 minutes.
  5. Pour in corn starch slurry and stir fry until thickened, 30 seconds.
  6. Serve up and enjoy immediately.

 

 

3. Keto Mushroom Chicken Thighs

mushroom-chicken-thighs-keto diet

 

Chicken is so versatile and budget-friendly. So, here’s another keto diet chicken recipe. Made with juicy and tender chicken thighs. Covered in delicious, creamy mushroom sauce. This recipe is to die for. And, so simple to make.

 

  • 750 g/ 5-6 Chicken Thighs (boneless – skin or no skin)

 

Marinade

  • 1 Lemon (juice)
  • 3 cloves Garlic (paste)
  • 1 teaspoon Salt
  • ½  teaspoon Black Pepper

 

Sauce

  • 1 tablespoon Olive Oil
  • 1 tablespoon butter
  • 2 cloves Garlic (minced)
  • ½ Onion (sliced)
  • 1 cup Button Mushrooms (canned or fresh – sliced)
  • 1 ½ teaspoon dried Thyme
  • 1 ½ teaspoon dried Rosemary
  • 1 teaspoon Nutmeg
  • 1 Chicken Stock Cube
  • 1 teaspoon Black Pepper
  • 1 cup Heavy Cream
  • ½ cup Milk
  • ½ cup grated Parmesan Cheese
  • 1 tablespoon fresh Parsley (chopped)

 

 

  1. Combine chicken thighs and marinade ingredients. Leave to marinate for at least 30 minutes.
  2. Heat a skillet with olive oil on medium heat. Sear marinated chicken thighs until browned. 3-4 minutes each side. Take out and set aside.
  3. Reheat skillet with butter. Sauté onion and garlic until golden.
  4. Add mushrooms, sauté 2 minutes.
  5. Pour in cream and milk. Stir in thyme, rosemary, nutmeg, chicken stock cube, and black pepper. Reduce heat and let simmer for 1 minute.
  6. Add in parmesan cheese and stir until cheese melts, 1 minute.
  7. Return seared chicken to skillet and coat the chicken in sauce. Let simmer for additional 5 minutes.
  8. Serve up immediately and garnish with parsley.

 

 

4. Keto Beef Chili

beef-chili-keto diet

Image via isavea2z.com

 

Of course, a good beef keto diet recipe is due. So, what better than beef chili? Skip the staple addition of beans and keep this 100% beef to keep it keto friendly. All you have to do for this one is drop ingredients in the pot, stir, and let cook. Then voila! You have a hearty and delicious meal ready.

 

  • 2 tablespoons oil (olive, canola, coconut, etc)
  • 1 kg ground Beef
  • 1 Onion (diced)
  • 5 cloves Garlic (minced)
  • 1 tablespoon flour
  • 1 teaspoon Salt
  • 1 teaspoon Black Pepper
  • 1 Chicken Stock Cube
  • 1 Bell pepper (green – diced)
  • 5 Tomatoes (diced)
  • 2 tablespoons Chili Powder
  • 1 tablespoon Paprika
  • 2 tablespoons Cumin
  • 1 teaspoon dried Oregano
  • 2 cups Water
  • ½ large can Tomato Puree
  • 1 tablespoon Sugar

 

Topping

  • grated Cheddar Cheese
  • Sour Cream

 

 

  1. Heat oil in a pot on medium heat. Add in ground beef and sauté until slightly browned, 3-5 minutes.
  2. Add in onion, garlic, and flour. Continue to sauté, 2 minutes. Season with salt, black pepper, and chicken stock cube.
  3. Add in bell pepper and tomatoes. Sauté for 2 minutes.
  4. Add in chili powder, paprika, cumin, and oregano. Stir well. Pour in water.
  5. Add in tomato puree and sugar. Stir well, turn down heat and let simmer for 20 minutes.
  6. Dish then top with cheese and a dollop of sour cream. Serve up and enjoy immediately.

 

 

onepot-recipes-keto diet

 

All the best in attempting the recipes and continuing your keto diet. It may seem a daunting road, but the health benefits you’ll reap are worth it. Enjoy the recipes!