10+ Best Keto-Themed Gifts 2020 – Delish

You know that low-carb, high-fat diet that everyone is still talking about called keto? LOL, of course you do. Even after all this time, we’re still obsessed. We’ve figured out tons of ways to make all your favorite meals keto-friendly, from lasagna to mac & cheese. (We promise they taste just as good as the real stuff.)

Even though finding delicious keto-approved recipes to choose from can be easy, there are still some tools and appliances you might want to add to your collection to make living that #ketolife even more of a breeze. Here are some of the best keto-themed gifts money can buy.

5 ways to make the keto diet easier – CNET

gettyimages-1187691662Alexander Spatari/Moment/Getty Images

The keto diet is a health craze that’s gaining lots of popularity, primarily as a weight-loss plan. It’s based on a high-fat, low-carbohydrate formula. By severely limiting carbohydrates, you force the body to burn stored fat for fuel. Many people report seeing results in the ever-challenging spots that tend to hold onto fat, such as the waistline, hips and thighs.  

People are seeing transformative results, but keto life can be difficult. This diet involves thinking ahead and careful meal prep and planning at home, in the office and while dining out in restaurants. But with the following tips, you can make it easier on yourself. Check out the ideas below to help you stay focused and make the transition from pasta, grains and high-sugar fruit to fat-laden foods and proteins. 

1. Get human help

Enlist support! Working one-on-one with a wellness coach or dietician can help you stay on track. By connecting with a professional, you may see stronger results because a pro can assist you with accountability and motivation on a daily or weekly basis. 

“Health coaching is the use of evidence-based skillful conversation and strategies to engage with clients in healthy behavioral change,” says Health and Wellness Coach Emily Whipple of Aspen Elevated Health, based in Aspen, Colorado. “A health coach teaches you how to work with your body, instead of against it. Changing your habits is not easy and not something that has to be done alone.”

If working with a professional isn’t in your budget or bandwidth, partnering up with a friend can help, too. Finding and identifying a peer can help you stick to your keto goals — and doing something together can enforce a friendship and be fun. Think of this as a run club with a bestie. Only with keto, you can enjoy a high-fat, mouthwatering rib-eye steak after you work up a sweat. 



Svetikd/E+/Getty Images

2. Use apps

If you want accountability, motivation and keto resources in the privacy of your own home (which may feel more comfortable to some) or on demand on your device at all times, downloading a keto app, such as Carb Manager or Keto App, may help you stay on track. 

Most apps begin by registering your weight, height and health-related goals to create a personalized keto algorithm. Many apps allow users to track daily food and beverage intake and exercise. Logging in meals, snacks and beverages also creates personal accountability and gradually educates the user on the right foods for the best results. Many apps also include recipes for inspiration, and some even produce shopping lists to make your grocery runs a breeze. 

3. Choose the right recipes and resources

Thanks to the internet, finding hundreds of keto-friendly recipes just got a lot easier. Chowhound has published several guides, including on how to throw a keto tailgating party, keto BBQ recipes and even cozy and romantic keto Valentine’s Day recipes.

Of course, if you’re old-school and prefer tangible recipes, you can always purchase keto cookbooks.

Simply Keto by Suzanne Ryan outlines easy keto recipes for those who are new to the diet. The author herself lost 100 pounds in just a year, so readers may feel extra inspired by Ryan’s tried-and-true recipes. She outlines shopping lists, dos and don’ts and delectable recipes such as BLTA lettuce wraps; goat cheese, rosemary and mushroom-stuffed pork chops; and macadamia nut-crusted tilapia. 

The Easy 5-Ingredient Ketogenic Diet Cookbook by Jen Fisch consists of simple, weeknight meals that only use five ingredients. So it’s perfect for anyone with a busy lifestyle (aka, everyone). Learn how to make the cult-favorite bulletproof coffee, bacon and egg cauliflower hash and broccoli cheese soup in minutes. 



Brett Stevens/Cultura/Getty Images

4. Get organized

Because keto may involve more advance meal planning than you’re used to (thanks to the dietary restrictions involved), it’s essential to get organized for each day or week. Once you have your weekly recipes outlined and selected you can start to do some serious meal prep, which will help you stay on top of your game. Make sure to create a shopping list once you’ve identified your meals, as it will streamline grocery shopping. Prepping foods — steaming vegetables, making tuna salad or shredding chicken in advance — can help make mealtimes a snap. 

If you don’t have time to shop for groceries, or cooking on the regular isn’t your jam, the market is filled with various meal kits that will suit your dietary needs, even on keto.

Read more: The best healthy food delivery services in 2020

Planning meals outside of the home can also eliminate any unneeded stress. If you know you’re going to be on the road, thinking about what you may eat in a pinch, such as what to order at keto-friendly fast food spots, will help you make informed decisions. 

Same with dining out. Researching a restaurant’s online menu before going out with coworkers, friends and family can alleviate last-minute food ordering scrambles, and keep you on the road to ketosis. Just like dairy- and gluten-free menu options have become commonplace, many restaurants are now catering to keto- and low-carbohydrate eaters. 

If you’re in a bind, most restaurants offer salads to which you can easily add a protein like chicken, steak or salmon, plus cheese — just watch out for carby croutons, and sugar in the dressings.



We’ve said it many times, but the Instant Pot can be really clutch when it comes to preparing any kind of meal.

Josh Miller/CNET

5. Obtain the necessary equipment

You may not absolutely need additional equipment and tools to eat keto, but the right ones can certainly help out in your kitchen. Investing in an Instant Pot, for instance, can help streamline cooking, and allow you to make meals in minutes — perfect for prepping and for busy days when takeout is most tempting. Check out these 17 keto Instant Pot recipes for inspiration. 

Food storage containers can also help you prep and organize meals in advance. Glass food storage containers are not only more environmentally friendly than plastic containers, but they instantly make your refrigerator look more organized, and are microwave- and dishwasher-safe — and in some cases, oven-safe, which makes reheating a breeze. 

A strong blender like a Vitamix or NutriBullet is essential for crafting rich and filling smoothies that are perfect for breakfast or snacks. 

If you’re just starting to cook more in your quest to go keto, other kitchen essentials you’ll want to have on hand include measuring spoons and cups, a sharp chef’s knife for all of that meat cutting you’ll be doing, a cast iron skillet and a sturdy nonslip cutting board.

With a little planning and organizing, accomplishing your keto goals can be easier than you think — even fun. And while you can’t have your cake and eat it too on keto, you can certainly have your steak! 

Now playing: Watch this: 8 essential Instant Pot tips


This story was written by Marisa Olsen, a Boston-based writer and founder of Girl Loves Food. Follow her on Instagram at @marisaolsen17.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Keto Breath: 6 Ways to Get Rid of Keto Breath – Parade

keto-bad-breath-FTR (iStock photo)

The keto diet might be helping you lose weight, but it’s also making your breath reek. Aside from popping mints nonstop or hopping back on the carb train, what can you do to make keto breath go away?

First, know that you’re not alone. Starting keto can trigger all kinds of unpleasant side effects, like the keto flu and bad breath. When your body first enters ketosis and shifts to using fat for energy instead of carbs, compounds called ketones build up in the body. One of those ketones is acetoacetate, which the body normally gets rid of through urination. The problem? Acetoacetate can sometimes break down into a stinky volatile compound called acetone. “The body removes acetone mainly through the lungs, which is where keto breath comes from,” explains Sofia Norton, a registered dietician with Kiss My Keto.

The good news is that the problem won’t last forever. “Keto breath is temporary for the majority of keto dieters,” Norton says. “Once keto dieters become keto-adapted, they notice their breath goes back to normal.”

But until you reach that point (for most people, it only takes a few weeks), you might need some assistance in the de-stenching department. Here are 6 options that can help. 

6 Ways to Get Rid of Keto Breath

Take a look at your macros

You’ve got your carbs down super low. But do you have the right ratio of fat to protein? Loading up on the latter causes the body to produce more ammonia, which can result in stinkier breath, research shows. If a significant portion of your calories are coming from protein, aim to get that number below 35%. A typical keto diet should have 60% to 80% of your calories coming from fat, 15% to 35% from protein, and 5% from carbs, Norton says. 

Drink more water

A swig of H20 will temporarily rinse away odor-causing bacteria that can build up when your mouth is dry, findings say. But it might help in other ways too. “In theory, drinking more fluids can flush out extra acetoacetate through urination so less ends up being broken down as breath acetone,” Norton says. 

Use this formula to calculate your protein needs. The standard rule of 0.8 grams of protein per 1 kilogram of body weight. If you’re physically active, it’s OK for your intake to be a little bit higher to help with muscle repair and gain.

Pop a probiotic

Research shows that the probiotic bacteria Streptococcus salivarius boasts antimicrobial activity that could help fight bad breath. For the biggest benefit, pair a probiotic supplement with an antimicrobial mouthwash. The combo could help turn your breath around in as little as three days, one study suggests. Try BLIS Probiotics ThroatHealth and TheraBreath Healthy Gums Oral Rinse.   

Related: Yes, You Can Be a Vegan and Do Keto! Here’s How.

Change up your toothpaste

Try trading your current tube for a toothpaste containing tea tree oil or baking soda. Tea tree oil boasts antimicrobial agents that have been shown to help kill off bacteria strains that can make your mouth smell, while toothpastes with high concentrations of baking soda can help block stinky sulfurous compounds found in plaque and saliva. Try Arm & Hammer PeroxiCare or Desert Essence Tea Tree Oil Toothpaste. (Never put straight tea tree essential oil in your mouth, since ingesting it can be toxic.) 

Chew xylitol gum

Gum chewing in general causes your mouth to make more saliva, which in turn helps rinse away smelly bacteria on your tongue, gums, and teeth. But gum sweetened with the sugar alcohol xylitol is an especially good choice: Research shows that it’s particularly potent at killing off oral bacteria, and unlike sugary gums, xylitol options are low-carb and keto-friendly.

Related: Teeth Whitening 101: The Best Ways to a Bright Smile

Snack on crunchy veggies

Chewing on fruits and vegetables stimulates production of saliva, while the crunchy texture helps “scrub” plaque and food particles off of teeth. Celery and cucumbers are two options that are virtually carb-free. Another option? Lettuce leaves. One study found that it lowered concentrations of smelly breath compounds by 50% for up to 30 minutes after eating. 

Check out these celeb quotes on keto

Keto diet works best in small doses, Yale researchers find – Yale News

A ketogenic diet — which provides 99% of calories from fat and protein and only 1% from carbohydrates — produces health benefits in the short term, but negative effects after about a week, Yale researchers found in a study of mice.

The results offer early indications that the keto diet could, over limited time periods, improve human health by lowering diabetes risk and inflammation. They also represent an important first step toward possible clinical trials in humans.

The keto diet has become increasingly popular as celebrities, including Gwyneth Paltrow, Lebron James, and Kim Kardashian, have touted it as a weight-loss regimen.

In the Yale study, published in the Jan. 20 issue of Nature Metabolism, researchers found that the positive and negative effects of the diet both relate to immune cells called gamma delta T-cells, tissue-protective cells that lower diabetes risk and inflammation.

A keto diet tricks the body into burning fat, said lead author Vishwa Deep Dixit of the Yale School of Medicine. When the body’s glucose level is reduced due to the diet’s low carbohydrate content, the body acts as if it is in a starvation state — although it is not — and begins burning fats instead of carbohydrates. This process in turn yields chemicals called ketone bodies as an alternative source of fuel. When the body burns ketone bodies, tissue-protective gamma delta T-cells expand throughout the body.

This reduces diabetes risk and inflammation, and improves the body’s metabolism, said Dixit, the Waldemar Von Zedtwitz Professor of Comparative Medicine and of Immunobiology. After a week on the keto diet, he said, mice show a reduction in blood sugar levels and inflammation.

But when the body is in this “starving-not-starving” mode, fat storage is also happening simultaneously with fat breakdown, the researchers found. When mice continue to eat the high-fat, low-carb diet beyond one week, Dixit said, they consume more fat than they can burn, and develop diabetes and obesity.

They lose the protective gamma delta T-cells in the fat,” he said.

Long-term clinical studies in humans are still necessary to validate the anecdotal claims of keto’s health benefits.

Before such a diet can be prescribed, a large clinical trial in controlled conditions is necessary to understand the mechanism behind metabolic and immunological benefits or any potential harm to individuals who are overweight and pre-diabetic,” Dixit said.

There are good reasons to pursue further study: According to the Centers for Disease Control, approximately 84 million American adults — or more than one out of three — have prediabetes (increased blood sugar levels), putting them at higher risk of developing type 2 diabetes, heart disease, and stroke. More than 90% of people with this condition don’t know they have it.

Obesity and type 2 diabetes are lifestyle diseases,” Dixit said. “Diet allows people a way to be in control.”

With the latest findings, researchers now better understand the mechanisms at work in bodies sustained on the keto diet, and why the diet may bring health benefits over limited time periods.

Our findings highlight the interplay between metabolism and the immune system, and how it coordinates maintenance of healthy tissue function,” said Emily Goldberg, the postdoctoral fellow in comparative medicine who discovered that the keto diet expands gamma-delta T cells in mice.

If the ideal length of the diet for health benefits in humans is a subject for later studies, Dixit said, discovering that keto is better in small doses is good news, he said: “Who wants to be on a diet forever?”

The research was funded in part by grants from the National Institutes of Health.

Five or Fewer: Keto recipes made for everyone – Los Angeles Times

As I’ve cycled through fitness regimens and diets to get in shape for swimsuit season or for my overall health, I’ve always found them easy to follow in a vacuum, cooking at home for myself. But as soon as I want to invite friends over, the diet and its restrictions come crashing down because diet food is by design not celebratory food.

This year’s diet frenzy is about keto, which is a reimagined, stricter version of Atkins and low-carb diets. It has specific guidelines on eating mostly protein and fat and very little to no carbs, which includes restricting or eschewing not just fruit and grains but also beans and root vegetables. The goal is to switch your body’s mechanics so it burns fat instead of carbohydrates, a state of operations called ketosis.

The recipes in keto cookbooks often contain mutations of classics with odd ingredient substitutions like meatballs and, er, zucchini noodles. In my view, substitutions like that shine a spotlight on what you can’t eat instead of embracing what you can. So I’ve developed a slate of dishes that will work for keto dieters (I’ve broken down the macros for each, if you want to track them) but that I’d also be perfectly happy putting on the table in front of friends who aren’t on a health trip.

You can serve these dishes on their own or with sauteed vegetables and/or simple green salad. Each has only five ingredients, not counting salt, pepper and oil, and each comes with three extra flavor profiles, so you can switch up each dish for variety if you get bored. Each dish works just as effectively as a weeknight meal as it does an entertaining centerpiece.


Meatballs flavored with spicy Dijon mustard lift a creamy gratin of cauliflower showered with Gruyère cheese.

Meatballs flavored with spicy Dijon mustard lift a creamy gratin of cauliflower showered with Gruyère cheese. Prop styling by Kate Parisian.

(Silvia Razgova / For The Times)

Mustardy Meatball and Cauliflower Gratin With Gruyère
1 hour. Serves 4.

This comforting baked dish could, if you squint your eyes hard enough, pass for baked pasta, swimming in cream and topped with nutty, browned Gruyère cheese. Already have your own favorite homemade or frozen store-bought meatball recipe? Use it here in place of the from-scratch meatballs; just make sure they’re the same size and are thawed completely.

  • 1 head cauliflower (about 2 pounds), trimmed and broken into bite-size florets
  • Kosher salt
  • 1 pound ground beef, preferably 80/20
  • 3 tablespoons Dijon mustard
  • Freshly ground black pepper
  • 1 tablespoon everyday olive oil
  • 2 cups heavy cream
  • 3 cups grated Gruyère or aged white cheddar

1. Heat the oven to 450 degrees. Place four 2-cup gratin dishes on a foil-lined baking sheet.


2. Bring 1 cup water to a simmer in a large skillet over medium heat. Add the cauliflower, season with salt and cover the skillet. Cook until the cauliflower florets are just tender enough to be pierced with the tip of a knife, about 2 minutes. Uncover and continue cooking until the water evaporates and the cauliflower is fully tender, 4 to 5 minutes more. Divide the cauliflower among the prepared gratin dishes.

3. In a medium bowl, break apart the ground beef with your fingers into pieces about the size of a dime. Dollop the mustard over the beef, then season liberally with salt and pepper. Use your fingers to gently toss the beef until it’s well-coated with the seasonings. Roll walnut-size pieces of beef into about 32 balls (1¼-inch-diameter) and divide them among the gratin dishes, resting them on the cauliflower.

4. Pour ½ cup cream over the meatballs and cauliflower in each dish, season with salt and pepper, then top each with ¾ cup grated cheese. Bake until the meatballs are cooked through and the cheese is golden brown and bubbling on top, about 30 minutes. Serve while warm.

Mix It Up:
Curry cream: Stir 1 tablespoon curry powder into the cream before dividing it among the gratin dishes.

Lamb and feta: Swap ground lamb for the beef, omit the Gruyère and divide 8 ounces crumbled feta among the dishes after baking.

Broccoli cheddar: Swap broccoli for the cauliflower and sharp cheddar for the Gruyère.

Macros (per serving):
Fat: 94.2 g
Carbs: 5.6 g
Protein: 47.4 g


Creamy avocado and hearty kale round out this dish of tender chicken thighs baked in olive brine, which seasons them along with caramelized bits of lemon.

Creamy avocado and hearty kale round out this dish of tender chicken thighs baked in olive brine, which seasons them along with caramelized bits of lemon. Prop styling by Kate Parisian.

(Silvia Razgova / For The Times)

Brine-Braised Chicken Thighs With Kale and Avocado
1 hour 10 minutes. Serves 4.

Because the chicken here is baked in olive brine, it doesn’t need extra salt, so taste the dish before adding any salt at the end. If you have mixed olives you want to use but no brine, simply season the chicken with salt before adding to the dish and pour over 1/2 cup chicken stock or water in its place.

  • 2 pounds bone-in, skin-on chicken thighs (4 large or 6 small)
  • Freshly ground black pepper
  • 3/4 cup mixed pitted olives with 1/2 cup brine
  • 1 small lemon
  • 1/4 cup everyday olive oil
  • 7 cups (or one 5-ounce bag) lightly packed baby kale or spinach
  • 1 avocado, halved and pitted
  • Kosher salt (optional)

1. Heat the oven to 400 degrees.

2. Season the chicken thighs all over with pepper, then arrange skin side-up in a 2 1/2-quart shallow baking dish wide enough for there to be a little room between each thigh. Scatter the olives around the chicken, then pour their brine over everything. Using a vegetable peeler, remove the zest from the lemon in strips and scatter them around the chicken. Chop the lemon into 1/2-inch pieces, discarding any seeds, then scatter them around the chicken as well. Drizzle everything with the olive oil.

3. Bake the chicken until cooked through and the skin is golden brown on top, about 1 hour.

4. Remove the dish from the oven and immediately transfer the chicken pieces to a plate. Stir the kale into the aromatics in the dish, then return the chicken pieces to the dish on top of the wilting greens. Use a spoon to drop chunks of avocado over the chicken and kale and season with salt, if you like.

Mix It Up:
Mozzarella: Swap 6 ounces fresh mozzarella for the avocado, breaking it into bite-size pieces to scatter over the kale.


Orange chicken: Swap 1 orange for the lemon, omit the olives and use 1/2 cup rice vinegar plus 1/4 cup soy sauce instead of the brine. Swap spinach for the kale.

Spicy greens: Add 1/2 to 1 teaspoon crushed red chile flakes along with the olives and swap escarole for the kale. Serve with grated Parmesan.

Macros (per serving):
Fat: 70.9 g
Carbs: 9.4 g
Protein: 40.3 g

Thick-cut pork chops are served atop a brick-red sauce of peppers and paprika in this restaurant-style spin on the classic Eastern European dish paprikash.

Thick-cut pork chops are served atop a brick-red sauce of peppers and paprika in this restaurant-style spin on the classic Eastern European dish paprikash. Prop styling by Kate Parisian.

(Silvia Razgova / For The Times)

Keto Pork Chop Paprikash
35 minutes. Serves 4.

In traditional paprikash, flour is stirred into sour cream to keep it from splitting when added to the hot pepper sauce, but in the keto diet, that’s not allowed, so the sour cream and sauce are served separately here. Hungarian wax peppers are very common in most grocery stores and, along with hot paprika, lend the sauce its distinctive flavor; though not the exact same, you can substitute Cubanelles, sweet banana peppers or small yellow bell peppers in a pinch.

  • 4 tablespoons everyday olive oil
  • 4 bone-in pork chops, cut 1 inch thick (about 10 ounces each)
  • Kosher salt and freshly ground black pepper
  • 1 large red bell pepper, thinly sliced
  • 2 Hungarian wax, Cubanelle or sweet banana peppers, thinly sliced
  • 2 tablespoons tomato paste
  • 2 tablespoons hot Hungarian paprika (or 5 teaspoons sweet paprika and 1 teaspoon cayenne)
  • Sour cream, for serving

1. Heat the oven to 425 degrees. Line a rimmed baking sheet with foil.

2. Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Season the pork chops on both sides with salt and pepper, then add 2 chops to the skillet and cook, flipping once halfway through, until golden brown on both sides, about 4 minutes total. Transfer the chops to the prepared baking sheet and repeat with the remaining 2 chops; wipe the skillet clean and reserve.

3. Place the chops in the oven and bake until an instant-read thermometer inserted in the thickest part of each reads 160 degrees, 10 to 12 minutes. Remove from the oven and let rest for 10 minutes.

4. While the chops bake, return the skillet to medium heat and add the remaining 2 tablespoons olive oil. Add the red pepper, season with salt and cook, stirring, for 6 minutes. Stir in the Hungarian wax peppers and continue cooking until all the peppers are soft and caramelized at the edges, 6 to 8 minutes more. Stir in the tomato paste and paprika, and cook for 1 minute. Add 1 ¼ cups water and stir until evenly combined. Reduce the heat to low and let simmer to blend flavors, about 1 minute more. Remove the paprikash sauce from the heat and season with salt and pepper.

5. Divide the pork chops among plates and top each with some paprikash sauce and serve with sour cream on the side.

Mix It Up:
Mushroom: Swap 1 medium yellow onion and 4 ounces cremini mushrooms, thinly sliced, for the sweet peppers and swap 1 tablespoon dried mushroom powder for the paprika.

Creole cream: Swap 1 small yellow onion and 1 small green bell pepper for the sweet peppers, swap 2 tablespoons fresh thyme leaves and ½ teaspoon cayenne for the paprika, and swap 1 ½ cups heavy cream for the water; omit the sour cream.

Mustard leek: Swap 3 large (or 6 small) leeks, thinly sliced, for the sweet peppers and swap 2 tablespoons Dijon mustard for the tomato paste; reduce the paprika to 1 teaspoon.

Macros (per serving):
Fat: 44 g
Carbs: 8.4 g
Protein: 60.5 g

Salmon fillets, baked with a simple topping of green curry paste and Greek yogurt, are served with crunchy salted cucumbers and cashews for a speedy weeknight dinner.

Salmon fillets, baked with a simple topping of green curry paste and Greek yogurt, are served with crunchy salted cucumbers and cashews for a speedy weeknight dinner. Prop styling by Kate Parisian.

(Silvia Razgova / For The Times)

Green Curry and Yogurt-Roasted Salmon
40 minutes. Serves 4.

Baking salmon fillets at a low temperature keeps the flesh tender and moist even when cooked to well-doneness. The yogurt sauce on top helps insulate the salmon too, creating a flavorful creamy coating for the fish that is balanced with salty, crunchy cucumbers and cashews.

  • 4 skinless salmon fillets (about 8 ounces each)
  • Kosher salt and freshly ground black pepper
  • 1 cup full-fat plain Greek yogurt
  • 1/3 cup everyday olive oil
  • 6 tablespoons (one 4-ounce jar) Thai green curry paste
  • 1/2 cup salted cashews
  • 6 Persian cucumbers (about 1 pound), thinly sliced

1. Heat the oven to 325 degrees. Line a rimmed baking sheet with foil.

2. Place the salmon fillets on the prepared baking sheet and season all over with salt and pepper. In a small bowl, whisk together the yogurt, olive oil and curry paste until smooth, then spoon evenly over the fillets, spreading to completely cover the tops of the salmon. Bake until an instant-read thermometer inserted in the thickest part of each fillet reads 160 degrees, about 35 minutes for 1- to 1 1/2-inch-thick fillets.

3. While the salmon bakes, heat a small skillet over medium-high heat. Add the cashews and cook, tossing occasionally, until toasted and warm, about 2 minutes. Transfer to cutting board and roughly chop.

4. Place the cucumber slices in a medium bowl, sprinkle with salt and pepper and let stand, massaging occasionally with your fingers, until soft, at least 30 minutes.

5. Remove the salmon from the oven and transfer each fillet to a plate. Scatter the cashews over the top of each fillet and serve with cucumbers on the side.

Mix It Up:
Red peanut: Swap 1/4 cup Thai red curry paste for the green curry paste and swap peanuts for the cashews.

Beet and dill: Swap 1 1/3 cups mayonnaise for the yogurt, omit the green curry paste and season each fillet with 1 tablespoon soy sauce instead of salt and pepper. Omit the cashews and sprinkle the cooked fillets with 1/2 cup roughly chopped dill fronds. Swap 1 pound cooked small red or yellow beets for the cucumbers.

Green Goddess: Swap 1/2 cup finely chopped mixed soft herbs, such as flat-leaf parsley, dill, tarragon and basil, for the green curry paste.

Macros (per serving):
Fat: 32 g
Carbs: 12.8 g
Protein: 51 g

A beginner’s guide to keto
This is a very general list of foods that are both approved and not to eat on a keto diet. If these recipes appeal to you and you want to know more about the diet, consult your physician or a nutritionist to talk about how the diet can fit into your lifestyle.


  • Any type of meat, including beef, pork, chicken, lamb, turkey and smoked/cured meats like bacon and sausage.
  • All seafood, particularly fatty fish like salmon, trout, tuna and mackerel.
  • Eggs; go for organic and pasture-raised, if available.
  • All dairy products, especially butter and cream, and full-fat plain Greek yogurt in moderation.
  • All types of cheese, including cheddar, goat, cream cheese, blue or mozzarella; choose unprocessed cheeses whenever you can.
  • Most nuts, particularly pecans, macadamia nuts and Brazil nuts, plus seeds like flax, pumpkin and chia.
  • Natural oils considered healthful on this diet, such as extra virgin olive oil, coconut oil and avocado oil.
  • Whole avocados or freshly made guacamole (but no chips).
  • Low-carbohydrate vegetables such as dark leafy greens, but also tomatoes, onions, peppers, etc.
  • All herbs and spices, including spice mixes and rubs that don’t include sugar.


  • Anything containing sugar, including soda, fruit juice, smoothies, cakes, ice cream, candy, desserts, etc.
  • Any wheat-based products like pasta, cereal, bread, but also rice and other grains.
  • All fruit, except for small portions of berries in moderation.
  • Any type of beans or legumes, including chickpeas, green peas, kidney beans, lentils, navy beans.
  • Any type of starchy root vegetable, including regular and sweet potatoes, carrots, parsnips, turnips, etc.
  • Any low-fat or processed diet products, which are often high in carbs or sugar.
  • Any sweet condiments or sauces, which contain mostly sugar. Homemade mayonnaise and store-bought mustard are generally OK.
  • All alcohol, which is mostly just carbs, so it’s off the menu — except red wine; an occasional glass is fine.

Halo Top introduces 7 flavors of keto-friendly ice cream – USA TODAY

Keto dieters have another dessert option without breaking their regime: Halo Top announced the introduction of its new series of keto ice cream. 

Keto followers can choose from seven flavors: Peanut Butter Chocolate, Berry Swirl, Jelly Donut, Chocolate Cheesecake, Caramel Butter Pecan, Banana Pie and White Chocolaty Macadamia Nut.

The dessert company says the Keto Series is lower in calories than regular ice cream without sacrificing flavor. Which is good news for those looking to ditch the extra carbs and calories.

The ice cream includes “ultra-filtered skim milk” and the pints have net carbs ranging from 5 to 10 grams, calories from 410 to 630 and protein from 17 to 22 grams. The serving size of the keto-friendly ice cream is two-thirds of a cup and calories range from 134 to 210 per serving.

“Our brand is focused on making delicious dessert that everyone can feel good about eating, and these new flavors allow us to do that for our fans looking to limit their sugar intake,” Meg Graeff, senior brand manager of Halo Top, said in a news release.

Experts say:Keto diet isn’t the answer for weight loss. Here’s what is

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Halo Top announced its Keto series line-up of seven new flavors including Peanut Butter Chocolate, Jelly Donut and Caramel Butter Pecan.

Rebel Creamery, another ice cream company, was one of the first to roll out a keto ice cream line. The brand launched on Kickstarter in November 2017 and amassed over 1,400 people who pledged $80,400 toward developing the ice cream. 

A half-cup serving includes 120 to 200 calories, 2 or less grams of net carbs per serving and 2 to 3 grams of protein depending on the flavor.

Other brands like Enlightened have also launched keto diet-friendly lines.

Enlightened introduced its keto line of 11-flavored ice cream pints and bars in 2019 and each serving has less than 1 gram of sugar and 1 net carb.

Last year, the Ketogenic diet quickly picked up steam as a way to lose weight – even ranking on the top 10 list of health-related Google searches of 2019 with “what is keto?” The prevalence and popularity have led to recent mainstream offerings at places like Chipotle.

The low-carb, high-fat diet has even got celebrity co-signs from the likes of Kim Kardashian, Halle Berry and LeBron James. “Jersey Shore” star Vinny Guadagnino even credited the diet to his 50-pound weight loss in 2018.

Halo Top’s seven new flavors join a collection of 40-plus flavors from the brand including dairy and dairy-free pints and popsicles.

The Keto Series is now available at grocery stores nationwide and the suggested retail price is $5.99 for a 16-ounce pint.

Follow Jazmin Goodwin on Twitter: @jazminkgoodwin

6 Keto Chicken Wings Recipes That Are Perfect for Game Day – Health.com

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Keto Diet For Beginners: What You Should Know – Patch.com

The Ketogenic diet is also known as the keto diet is a low carbohydrate and moderate fat diet. It was originally designed for medical purposes to help people suffering from seizure disorders and not to help people lose weight. It involves reducing carbohydrate intake and replacing it with protein and fat intake. This guide to the Keto Diet for Beginners covers everything you need to know.

The reduction in carbohydrate intake puts your body into a metabolic state called ketosis which is the state your body enters when it doesn’t have enough carbohydrates for your body cells to use for energy.

During the ketosis process, your body is encouraged to burn fats Instead of relying on sugar (glucose) which it uses for energy that comes from carbohydrates.
This diet relies on ketone bodies which are organic compounds that your body uses in place of the missing carbohydrates.

It’s also a type of fuel that is produced by the liver from stored fat. This diet typically limits carbs to 20–50 grams per day

Phyllis Robinson MSN, RN

My name is Phyllis Robinson MSN, RN. I have been a Registered Nurse for 27 years in the Cardiac Intensive Care Unit. I am passionate about cardiac care and heart disease. I also want this blog to be an educational tool that people can refer to for traditional and alternative treatment. I will blog on heart disorders such as high blood pressure, congestive heart failure, cardiomyopathy, and high cholesterol.

Keto Diet for Beginners

The benefits of the keto diet plan include weight loss, fat loss, reducing your blood pressure.
It is also therapeutic for several brain disorders and reducing your appetite. It also leads to a reduction in blood sugar and insulin levels.
Boosting the insulin sensitivity it leads to health benefits for people with type 2 diabetes.
The diet also has benefits on a variety of health conditions which may include: Heart conditions, Epilepsy, Cancer, Parkinson’s disease and many others.

Foods To Eat on a Keto Diet

If you plan on starting the keto diet you should base most of your meals around foods such as:

  • Meat: steak, ham, sausage, Red meat, bacon, chicken and turkey.
  • Eggs
  • Real butter and cream
  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
  • Plain Greek Yogurt and Cottage Cheese
  • Meat such as pork, chicken, beef, and some processed meat
  • Eggs
  • Butter and cream
  • Unprocessed cheese such as cheddar, goat, cream, blue, or mozzarella
  • Plain Greek yogurt and Cottage cheese
  • Nuts and seed
  • Fish- fatty fish such as salmon, trout, tuna, and mackerel
  • Avocados
  • Healthy oils such as butter, coconut oils, and

How to Start the Keto Diet

Consume or eat enough fats.

  • Avoid simple carbohydrates such as flour, potatoes, sugar,
  • Maintain a moderate protein intake.
  • Get enough sleep.
  • Avoid stress
  • Exercise frequently.
  • Avoid snacking

How to Know You’re In Ketosis (symptoms)

  • Dry mouth and increased thirst.
  • Increased urination.
  • Keto breathe.
  • Reduced hunger.
  • Increased energy.

Reasons Why You Are Not Losing on The Keto Diet.

Sometimes even after practicing the diet, some people may observe that they have not lost any weight. Some of the reasons as to why you are not losing weight include;

  • Not achieving ketosis- This is because of not cutting the intake of enough carbohydrates.
  • Eating too much protein.
  • Eating too many acceptable carbs
  • Consuming too much of these carbohydrates may result in weight gain.
  • Constant snacking.
  • Drinking alcohol
  • Most alcoholic drinks are high in carbohydrates.
  • Little or no exercise
  • Exercising stimulates the body’s metabolism and burns calories.
  • Underlying medical conditions

Some of the conditions that may contribute to weight gain include hypothyroidism, polycystic ovary syndrome (PCOS), high insulin levels and, Cushing’s Syndrome. The keto diet for beginners will help these conditions.

Side Effects of Keto Dieting.

Most people who start practicing this diet experience the ‘keto flu’. To minimize the flu you can try a regular low carbohydrate diet for the first few weeks.
By doing this, it may train your body to burn more fat before you completely eliminate carbohydrates intake.
A Ketogenic diet can also change the water and mineral balance of your body, consider adding extra salt to your meals or taking mineral supplements it can help.

The effects of the keto diet include: Headache, Fatigue, Dizziness, Light nausea, Difficulty focusing (“brain fog”), Lack of motivation and Irritability

Dieting Tips.

The following tips may help a person aiming to lose Weight through this diet by avoiding some minor mistakes.

Keeping a food journal: By keeping track of what you eat throughout the day, you can be able to identify your eating patterns.

By doing this it’s possible to identify the minor eating habits or foods that are preventing you from losing weight, for example, the constant snacking.

Drink a lot of water: By drinking plenty of water, it helps fill your stomach and this may help to keep you from overeating or snacking too much throughout the day and also keeps you hydrated.
Chewing sugarless gum: Chewing sugarless gum can help reduce your cravings for sweet foods. It may also help you minimize unnecessary snacking between or before meals.

Getting plenty or enough sleep: Sleep helps regulate your body’s normal cycles, and it may also help reduce stress levels.

The keto diet for beginners is generally not hard, but it’s not simple.

Keto Risks

A Ketogenic diet has various risks which include the high saturation in fat.

Nutrient Deficiencies

If you don’t eat a wide variety of vegetables, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C. The keto diet is a diuretic diet. Carbohydrates retain fluid, and when you decrease your intake of

Liver Problems

Since there is so much fat to metabolize, the diet could make any existing liver conditions to worsen. However, this problem can be minimized by eating a moderate-fat keto diet. In fact, a Keto diet is moderate fat and moderate protein.

Kidney Problems

The kidney’s work is to metabolize protein. Since the keto diet encourages the intake of proteins and fats thus increasing the number of proteins in your body, this may overload your kidneys. This is only a problem if you have kidney disease.
Constipation. The keto diet is low in fibrous foods like grains and legumes. This may lead to constipation because of the lack of fiber.
If you are planning on practicing the keto diet for the first time its advisable to consider talking or consulting a doctor or a registered dietitian before ever attempting the keto diet to make sure you’re being safe.


The keto diet has taken the world by storm and rightfully so! To help you out here is the Keto Diet for Beginners Scientists are now understanding the role of insulin. Insulin is the fat-storage hormone. Excess insulin also causes inflammation.

When you eat excess carbs such as sugar, flour, and starched vegetables, your body becomes inflamed because of the excess insulin.

I have witnessed the keto diet take people off of blood pressure pills and insulin.
People have reduced their cholesterol and lost tons of weight on the keto diet. Scientists are doing research on the keto diet every day and they are finding more benefits every day.

Mediterranean vs. Keto diet—Which is better for you? – Richland Source

MANSFIELD – Breaking a diet can leave a feeling of hopelessness in the pit of the stomach, but it doesn’t mean all hope to losing weight is lost. 

Baylee Leonhardt, registered dietitian nutritionist at OhioHealth, firmly advocates for the food plate method and highlights the importance of eating each of the five food groups a day rather than a restrictive diet. 

“I don’t really recommend dieting. I just recommend healthy lifestyle changes,” Leonhardt said.  

With diets such as mediterranean and keto becoming more popularized, however, Leonhardt can see the appeal. 

“A lot of the mediterranean diet goes hand-in-hand with the plate method with portion control and adding a variety,” Leonhardt said. 

The main point of the mediterranean diet is eating lots of vegetables, lean meats, some dairy fats like low fat cheeses or low fat greek yogurt, eating seafood twice a week and incorporating plant-based protein such as beans and soy foods. 

The mediterranean diet also has a lot of health benefits including lowering the risk of heart disease, chronic disease prevention, weight loss, improving brain function and more. 

Leonhardt would recommend the mediterranean diet over the keto diet, but maintaining a healthy balance of food intake should always be the main priority. 

“You also want to think about maintenance and sustainability of the weight loss, and so when we’re doing a very restrictive diet, we’re less likely to stay on it long term, whereas with just adopting healthy eating habits we’re more likely to learn and actually maintain the weight loss,” Leonhardt said.  

The one downfall she sees with the keto diet is that you can only have 20 grams of carbs a day, whereas on a mediterranean diet promotes high fiber foods with whole grains and non-starchy vegetables recommended. 

“The keto diet is a little more restrictive in a sense,” Leonhardt said. “A lot of your calories are coming more from fat and less from carbohydrates. That’s considered a very low carbohydrate diet, so you’re restricting a lot of your dairy products, fruits and your whole grains.” 

The American Heart Association recommends 25 grams of fiber a day, making it limited to get that fiber amount through a keto diet where it’s very high fat and low carb, according to Leonhardt.  

“Trying to stay below 20 carbs a day, you’re really limiting what varieties of food you can have at meals,” Leonhardt said.  

Though Leonhardt prefers the mediterranean diet over keto, she doesn’t rule out someone being able to maintain a healthy diet with keto. The food plate method, however, is her recommendation.

“If you’re doing a keto diet with a medical professional and you’re under supervision then I think that’s a different story, but I think learning healthy eating habits and lifestyle changes is a great way to promote weight loss instead of a restrictive diet,” Leonhardt said. 


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8 Keto Dinner Ideas to Try Tonight – Health.com

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