Plus we break down nutrients that are hard to get and why the keto diet has its downsides.
That is, as long as there isn’t hardly a carb in sight.
But can eating that much animal fat actually be healthy?
And is there even such thing as a healthy keto diet plan?
We take a look at what a healthier day of eating on a keto diet looks like.
Side: Serve with 14 avocado (sliced) and 12 tomato (sliced) drizzled with 2 tsp.
olive oil and 1 tsp.
Coffee with 1-2 Tbsp.
crumbled bacon, 1 sliced hard-boiled egg, 1 oz.
blue cheese, 3 oz.
dark turkey meat and 1 Tbsp.
Avocado Tuna Salad: Combine 1/2 can tuna with 12 avocado (mashed), 2 Tbsp.
diced red onion, 2 tsp.
lemon juice and 1 Tbsp.
olive oil; pack into 3 lettuce-leaf cups.
Keto Dinner
Pictured Recipe:Grilled Salmon with Mustard & Herbs
Mustard-Grilled Salmon: Brush 4 oz.
salmon with 1 Tbsp.
olive oil, 1 tsp.
grainy mustard and 1/4 tsp.
lemon zest; grill over medium-high heat.
Fried Rice: Heat 1 Tbsp.
coconut oil; stir-fry 1 cup riced cauliflower, 1-2 tsp.
soyortamari sauce, 1 tsp.
sesame oil, 14 cup diced carrot and 1 diced scallion.
Stir in 1 scrambled egg.
Side: Toss 1/2 cup asparagus and 12 zucchini (sliced) with 1 Tbsp.
olive oil and 14 tsp.
lemon zest; grill and serve topped with 3 Tbsp.
Zucchini Bolognese: Heat 1 Tbsp.
olive oil; saute 2 zucchini (spiralized) with 1 cup crushed tomatoes and 4 oz.
Top with 2 Tbsp.
Antipasto Salad: Toss 2 cups spinach, 2 Tbsp.
chopped sun-dried tomatoes (packed in oil), 2 Tbsp.
chopped marinated artichoke hearts (packed in oil) and 1 oz.
bocconcini cheese with 1 Tbsp.
olive oil and 1 Tbsp.
Keto Snacks
Parmesan Zucchini Chips:Top1 cup thin zucchini rounds with 1 oz.
grated Parmesan cheese; bake at 400F until crispy.
Celery + Almond Butter:Spread4 celery stalks with 2 Tbsp almond butter and sprinkle with 14 tsp.
Salmon-Cucumber Roll-Ups:Thinly slice1 cucumber lengthwise; spread the slices with 12 oz.
cream cheese, top with 1-2 oz.
smoked salmon and roll up.
Avocado Deviled Eggs:Halve2 hard-boiled eggs.
Avocado Chocolate Pudding:Puree 12 avocado with 2 Tbsp.
unsweetened cocoa powder until smooth.
Stuffed Mushrooms:Stuff8 button mushrooms (stems removed) with 1 oz.
goat cheese and 1 oz.
Top with 1 Tbsp.
Parmesan cheese; bake at 400F until golden.
If this sounds like you, consider taking an electrolyte supplement, and choose your foods super wisely.
Second, without those fiber-rich carbs, we’re looking at constant constipation and that’s never fun times.
Third, the risk of disordered eating behaviors is common and REAL.
So, Is a Healthy Keto Diet Plan Possible?
While it can be challenging (and potentially pretty monotonous), there is room for success.
Here’s a look at some dietitian-approved do’s and don’ts for doing keto.
Do:Choose more plant- or fish-based fats over animal fats.
Don’t:Forget about your veggies.
Do:Up your water intake.
Skimping on water can play a role in the constipation that keto dieters face.
Don’t:Overdo it on red and processed meats.
But recent research has linked high consumption of red and processed meats withincreased risk of heart diseaseandsome cancers.
Do:Use your carb allowance wisely.
