Ketogenic Diet Plan

Sunday, December 23, 2018

Low-Carb Cranberry Spiced Granola

This low-carb Cranberry Christmas Granola is the ultimate keto family breakfast for the festive season. We can all over indulge a little at Christmas but this makes a nice change if you’re looking for something lighter.

Delicately spiced with cinnamon, vanilla, orange zest and a hint of nutmeg, perfect to snuggle up on the sofa with and your favourite Christmas movie. You can make a big match and the base keeps for a good month in the cupboard. Once cranberries are out of season you can totally make and replace with any fresh low GI berry of choice.

These also make a super cute low-carb speedy pudding if you layer them in glasses with cream, coconut or Greek yoghurt.

Preparation time

Hands-on:    10 minutes
Overall:     1 hour

Nutritional values (per serving)

Total Carbs	12.9	grams
Fiber	7.6	grams
Net Carbs	5.3	grams

Protein	14	grams
Fat	29.9	grams
of which Saturated	10.6	grams

Energy	361	kcal

Magnesium	115	mg (29% RDA)
Potassium	372	mg (19% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (16%), fat (78%)

Ingredients (makes 10 servings) Dry ingredients:

3/4 cup walnuts (75 g/ 2.7 oz)
1 cup almonds (145 g/ 5.1 oz)
1/4 cup almond flour (25 g/ 0.9 oz)
1/4 cup pumpkin seeds (32 g/ 1.1 oz)
1/4 cup sunflower seeds (35 g/ 1.2 oz)
1 cup unsweetened coconut chips (60 g/ 2.1 oz)
1 cup unsweetened shredded coconut (75 g/ 2.7 oz)
3 tbsp chia seeds (24 g/ 0.8 oz)
1/2 cup whey or egg white protein (50 g/ 1.8 oz)
1/4 cup flax meal (38 g/ 1.3 oz)
1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)
1 tbsp cinnamon
1/4 tsp nutmeg
2 tbsp fresh orange zest
1/4 - 1/2 tsp sea salt

Wet ingredients

1 large egg white
1/4 cup melted coconut oil (60 ml/ 2 fl oz)
2 tbsp unsweetened almond milk (30 ml)

Baked cranberries

3/4 cup fresh cranberries (75 g/ 2.6 oz)
2 tbsp Erythritol or Swerve (20 g/ 0.7 oz)
1 tbsp lemon juice

Instructions

Preheat the oven to 150 °C/ 300 °F. Chop the almonds and walnuts. Place all the dry ingredients in a bowl and mix well.
Add the egg white, coconut oil and almond milk and mix to form a dough.
Transfer to a greaseproof lined baking sheet and bake in the oven for 40-50 minutes until golden. Turn halfway for even cooking.
Meanwhile, place the cranberries on another greaseproof lined baking tray, toss with erythritol (to taste) and lemon juice. Roast for 35-45 minutes until soft. Remove from the oven and allow to cool.
Top the cranberries on the granola and serve with your choice of nut or coconut milk, Greek or coconut yoghurt, cream or keto ice cream.
Store in a glass jar in the cupboard for up to one month. I prefer to remove the cranberries and make them fresh if storing for over a week but the base can be stored for a good month. Store in a glass jar in the cupboard for up to 1 month.

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Friday, December 21, 2018

Join Our Free 100 Day KetoDiet Challenge!

Are you ready for the big 100 Day KetoDiet Challenge?

The new challenge starts on Monday, January 7th 2019 and you can now sign up and join.

We are in the process of picking the winners in the previous 60-Day KetoDiet Challenge, but you can already join our next big challenge here — completely free!. If you took part in our October-November Challenge, please stay tuned for a couple more days for our winners announcement.

You can read success stories featured on the KetoDiet_Challenge community on Instagram — make sure to join our community to stay up do date with practical tips, success stories and recipes!

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Our 900+ free low-carb, keto, paleo & primal recipes will help you stay on track
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Members-only community to offer advice, support and motivation. Our admins are ready to help!
$3,000 Giveaway after the challenge ends in April 2019
Anyone can join no matter where they live or what their goal is. The KetoDiet Challenges are not just about losing weight and you can set your own goal. Five winners will be chosen based on overall accomplishment based on the target they set, and their commitment to healthy eating, not based on the number of pounds lost.

How To Join

If you are new to KetoDiet Challenges, please, make sure you click on "Create a free account" when signing up. If you already have a KetoDiet account, simply sign in.

Once you sign in, make sure to join the current challenge here: 100 Day KetoDiet Challenge

If you want to be included in the our $3,000 giveaway, make sure you join us by Monday, 7th January. If you join after this deadline, you can still follow the challenge, but you won't qualify for the giveaway.

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Rules for Uploading Photos to Ensure Fairness

If you want to take part in the giveaway, you'll need to follow the rules for uploading 'before' & 'after' photos. To read more about uploading photos:

Visit the KetoDiet Challenge Home page and scroll down for detailed rules and guidelines.
Rules for uploading photos are also displayed in the Giveaway section when you submit your "before" photos (before the challenge) and "after" photos (results after the challenge). You will see the full list when you click on "upload" in the Giveaway section.

Giveaway Worth $3,000 for Our 5 Winners!

As always, there will be a giveaway at the end of the challenge in April and five winners will get prizes worth $3,000 USD!

Note: As an alternative to the listed prizes, the winners will have the option to choose an Amazon voucher.

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Thursday, December 20, 2018

Keto Chocolate Chip Mint Cookies

These keto Flourless Mint Cookies are super decadent with their soft fudge like center. Just a few ingredients and only 10 minutes in the oven these low carb cookies are easy to make and everyone will love them.

We’ve added peppermint extract for the holidays but you can totally leave it out for a more traditional fudge cookie as well. I especially love the crispy edges paired with the fudge center, it’s reminiscent of a brownie!

Preparation time

Hands-on:    10 minutes
Overall:     20 minutes

Nutritional values (per cookie)

Total Carbs	5.6	grams
Fiber	2.5	grams
Net Carbs	3.2	grams

Protein	2.9	grams
Fat	4.8	grams
of which Saturated	2.6	grams

Energy	65	kcal

Magnesium	45	mg (11% RDA)
Potassium	151	mg (8% EMR)

Macronutrient ratio: Calories from carbs (19%), protein (17%), fat (64%)

Ingredients (makes 16 cookies)

5 large egg whites
1 tbsp sugar-free vanilla extract
1/2 tsp peppermint extract
2 cups powdered Erythritol or Swerve (320 g/ 11.3 oz)
1 cup cacao powder or Dutch process cocoa powder (85 g/ 3 oz)
1/4 tsp sea salt
115 g sugar-free dark chocolate chips such as Lily's or 85-90% dark chocolate chips (4 oz) - you can even make your own sugar-free chocolate

Instructions

Preheat oven to 175 °C/ 350 °F and line a baking sheet with parchment paper.
In a medium sized mixing bowl whisk together the egg whites, vanilla, and peppermint extract.
Add in the dry ingredients and mix until a very thick batter forms.
Add the chocolate chips and combine well.
Drop the batter into 16 rounds (about 43 g/ 1.5 oz each) on the parchment lined baking sheet (you may need to use two sheets) and transfer to the oven.
Bake the cookies for 10-12 minutes until the tops are glossy and the edges are set.
Remove from oven and let cool 30 minutes before transferring to a plate or storage container. Store in an airtight container at room temperature for up to one week.

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Wednesday, December 19, 2018

Single-Serve Mug Cake Gift Baubles

Looking for a fun gift idea for Christmas? How about making your loved one a low-carb mug cake in a bauble?🤩

Simply layer all the dry ingredients into a bauble, write their name, on and hang on the tree! You then just need to add the wet ingredients and cook in the microwave for about 1 minute.

I had so much fun making these — they are so cute and versatile! These festive Mug Cake Baubles are fun to make with the kids too. You can get the clear baubles from most hobby craft websites or online.

If you can't find baubles like these or want to keep your gift simple, use small decorative glass jars like these and tie with a cute name tag with the full recipe.

I made a Double Chocolate Chip Keto Mug Cake but you could also try any of our keto mug cakes and mug muffins, both sweet and savory.

Sweet Mug Cakes

Savory Mug Muffins

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Tuesday, December 18, 2018

Keto Double Chocolate Chip Mug Cake

Got chocolate cravings? These guilt free low-carb Double Chocolate Chip Mug Cakes are ready in a matter of minutes, so when the cravings come they are ready to save the day!

I love that they are single serve meaning that you don’t have a giant cake tempting you away from staying on track with your keto goals. They are sugar free so won’t spike your insulin levels and absolutely delicious.

Serve with yoghurt, no churn keto vanilla ice cream or whipped cream.

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per serving)

Total Carbs	14.3	grams
Fiber	6.7	grams
Net Carbs	7.7	grams

Protein	14.2	grams
Fat	34.7	grams
of which Saturated	18.7	grams

Energy	415	kcal

Magnesium	113	mg (28% RDA)
Potassium	431	mg (22% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (14%), fat (78%)

Ingredients (makes 1 serving)

2 heaped tbsp almond flour (16 g/ 0.6 oz)
1 heaped tbsp coconut flour (12 g/ 0.4 oz)
2 tbsp powdered Erythritol or Swerve (20 g/ 0.7 oz)
1/8 tsp baking soda
1 tbsp raw cacao powder or Dutch process cocoa (5 g/ 0.2 oz)
1/4 tsp vanilla powder or sufar-free vanilla extract
1 tbsp 85% dark chocolate chips or sugar-free chocolate chips (11 g/ 0.4 oz)
1 large egg
1 tbsp virgin coconut oil or ghee, melted (15 ml)
2 tbsp unsweetened almond milk (30 ml)
Optional: 3-5 drops stevia
Optional: 2 tbsp whipped cream, yoghurt or keto ice cream to serve

Allergy-free Tips:

Egg-free version: Use 2 tbsp chia seed meal (16 g / 0.6 oz) instead of 1 egg + 1/4 cup coconut milk or heavy whipping cream + 1 tsp psyllium husk powder.

Nut-free version: Use 1 more heaping tablespoon (a total of 2 heaping tablespoons) of coconut flour instead of the almond flour. Start with less coconut flour and add more if the dough is too runny.

Instructions

Place all the dry ingredients in a mug. Add the wet ingredients and stir well. You can reserve a few chocolate chips for topping.
Place in the microwave for 60-90 seconds on high. When done, remove from the microwave and allow to cool.
Top with whipped cream, yoghurt or ice-cream. It tastes best when served fresh.
Note: If you don’t have a microwave, you can use the oven. Preheat to 175 °C/ 350 °F and cook for 12-15 minutes or until cooked through.

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Monday, December 17, 2018

Bacon-Wrapped Brussels Sprouts with Dijon Glaze

These keto Bacon Wrapped Brussels Sprouts make a great low-carb side dish or fun party appetizer!

Even the usual sprout haters will love these, I mean who doesn’t love bacon? They’re super quick to throw together requiring just a few minutes of prep time.

I’ve chosen to mix together a sweet mustard sauce to brush over the tops but you can go the classic route and just use the bacon if you’d rather skip the sauce. Be sure to choose sprouts that are a bit on the larger side so that the bacon will fit perfectly around the sprout.

Preparation time

Hands-on:    15 minutes
Overall:     1 hour

Nutritional values (per serving, 3-4 Brussels sprouts)

Total Carbs	7.1	grams
Fiber	3.1	grams
Net Carbs	4	grams

Protein	10.5	grams
Fat	16.1	grams
of which Saturated	5	grams

Energy	208	kcal

Magnesium	29	mg (7% RDA)
Potassium	422	mg (21% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (21%), fat (71%)

Ingredients (makes 6 servings)

2 tbsp Dijon mustard (30 g/ 1.1 oz)
2 tsp extra virgin olive oil
Optional: 1 tbsp Swerve or Erythritol (10 g/ 0.4 oz)
1 tbsp minced fresh parsley
450 g Brussels sprouts (1 lb)
340 g thin cut bacon, cut in half (12 oz)
pinch of sea salt and pepper

Instructions

Preheat oven to 200 °C/ 400 °F. In a small bowl mix together the mustard, swerve (if using), herbs, oil, and a pinch of salt and pepper.
Wrap each Brussels sprout in a piece of bacon, place on a baking sheet with the seam side down. Repeat with remaining sprouts.
Brush the sauce over the sprouts and transfer to oven. Cook for 45-60 minutes until the bacon is crispy and the sprouts are tender.
Remove the baking sheet from the oven and let the Brussels sprouts cool down for a few minutes before serving. Store in an airtight container in the refrigerator for up to 3 days.

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Sunday, December 16, 2018

The KetoDiet Guide to Staying Low-Carb During the Holidays

Christmas, Hanukkah, and New Year's Eve are holidays we eagerly anticipate celebrating with family and friends every December. However, this time of year can be challenging for those of us trying to remain low carb, energetic, healthy, and fit. Here's our guide to navigating the holiday eating season, low-carb style.

Make Low-Carb Holiday Foods Everyone Will Love, Including Carb Eaters

During the holidays, you'll very likely be spending time with people who eat considerably more carbs than you do. In fact, some of them may think that a low-carb lifestyle sounds unhealthy, unappealing, and too restrictive. Holiday get-togethers are the perfect time to demonstrate that keto and low-carb foods can be undeniably nourishing, satisfying, and delicious.

You can find lots of low-carb holiday recipes on the KetoDiet blog, and even get inspired by some of these ideas for a healthy low-carb festive menu.

Have Responses Ready When Offered High-Carb Food

Before attending parties or other social events, make sure you have a game plan for staying on track. If possible, bring a dish or appetizer you can enjoy if you suspect there may be a lack of low-carb options available.

Anticipate that some people — often with the best of intentions — will offer you homemade baked goods and other high-carb treats at these gatherings.

A polite “No, thank you,” said with a smile, should suffice. However, if the person is persistent and you don't want to hurt their feelings, here are a few responses you can try:

“That looks absolutely delicious, but I really can't handle that type of food. Thanks so much for understanding.”

“Thank you very much for the kind offer. Unfortunately, some of the ingredients in that luscious dish just don't agree with me.”

“I truly appreciate the time and effort you spent making this. However, I've found that I only feel good when I follow a strict low-carb diet at all times.”

Enjoy a Festive Low-Carb Alcoholic Beverage

Fortunately, some types of alcohol are allowed on a keto or low-carb lifestyle.

Most holiday parties and celebrations include alcoholic beverages. Dry wines, champagne, and hard alcohol mixed with soda water are all good options. However, limit your intake to two drinks at most, especially if you're concerned about weight gain.

Make sure to avoid sweet cocktails, spirits, and high-carb seasonal drinks like mulled cider, eggnog, and hot buttered rum.

When entertaining at home, enjoy indulging in low-carb-friendly versions of holiday favorites, like these:

Low-Carb Mulled Wine
Creamy Homemade Keto Eggnog
Low-Carb Spicy Margarita
Keto Coquito
Sugar-Free Moscow Mule
Super Creamy Keto Hot Chocolate (you can spike it with your favorite liquor such as rum or tequilla)
Low-Carb Berry Mojitos
Low-Carb Daiquiri Cocktail
Gin Fizz

Engage in Physical Activity Every Day

When things get busy around the holiday season, it's easy to push exercise to the back burner. This is a mistake, because being physically active not only helps prevent holiday weight gain but can also improve your energy levels and reduce stress. Although you may not always have time to get to the gym, try these strategies for getting some daily exercise in:

When doing your holiday shopping, walk the perimeter of the mall at least once before heading into the stores
Skip the elevator, take the stairs
Do a 30-minute workout DVD at home in the morning or after work
Try stair sprinting at the park or even at your office during your lunch break
Aim for a minimum of 20 minutes of uninterrupted walking per day. If necessary, multitask by walking while talking on the phone, watching TV, or cleaning up around the house.

Manage Holiday-Related Stress

Although the holiday season can be fun and exciting, it can also be stressful at times. Attending parties and other events, traveling to see family or hosting guests in your home, and experiencing other changes to your usual routine may seem overwhelming. During this hectic time of year, it's important to get a handle on stress so you'll remain healthy, vibrant, and less likely to indulge in high-carb comfort foods.

Here are a few stress-relieving techniques for holiday survival:

Practice tai-chi, yoga, stretching or any type of movement that incorporates deep breathing
Take at least 15 minutes to be alone every day (walk, read, or simply rest)
Ask for help when you need it
Get to bed early whenever you can

Remember That the Holidays are About More than Food

Sometimes it may seem as though tempting holiday meals and treats are around every corner. And yes, it's true that there's a focus on festive foods at parties and other celebrations.

However, do your best to ignore the constant food cues and instead appreciate all the other wonderful things about the holiday season: spending time and reminiscing with family and friends, listening to familiar songs, watching favorite movies, reflecting on the year's end and making plans for the new one about to begin.

Healthy Recipe Ideas for Your Festive Menu

Check out some of our favorite ideas for keto and low-carb entertaining this season.

Appetizers