Category Archives: Food

Food to eat when on low carb keto diet

When you are eat according to a low carb keto diet, you need to minimize the amount of food containing carbohydrates. Protein you should you eat more or less normally. The energy from the carbohydrates you take away should be replaced with energy from natural saturated fat. The body’s energy will therefore mainly from fat and protein instead of carbohydrates.

The easiest way is to eating as usual but avoid all bread, potatoes, rice and pasta. You should also not eat cereals and grains. Add vegetables, especially those that grow above ground. It is important not to be hungry, add additional fat, such as a fatty sauce or accessory with high fat content. Eating according to a low carb keto diet will greatly give you health benefits.

Keto friendly alternatives

Keto friendly alternatives

Choose only full fat products – never choose diet products or products that are sweetened. Read the ingredients on every food you buy and choose products with as low carbohydrate as possible. Also try only to select products with as little additives as possible.

Seafood is a good source of protein when you eat according to a low carb keto diet. They contain very little fat so you have to make sure to supplement with a good oily sauce or mayonnaise so that the fat is sufficient. Seafood also contains many vitamins and minerals, including selenium.

Meat from poultry such as chicken, turkey and duck is a good choice when you eat low carb keto diet. It is a good source of protein but be aware that 100 grams of chicken is not the same as 100 grams of protein. Chicken contains about 20% protein. Keep in mind that the meat is very lean so you need to supplement with any accessories with high fat content. It might be a good sauce or broccolimos. If you eat grilled chicken so you can happily eat the skin too.

Mushrooms are a good source of minerals and often contain little carbohydrate (usually between 0.3 and 3%). Fungi containing 90% of water. They contain about 2% protein, vitamins (B and C), and minerals such as sodium, potassium, zinc, selenium and iron. Yellow chanterelle mushrooms contain beta-carotene, a precursor of vitamin A (also available in eg carrots) and is also a source of vitamin D supplementation. Mushrooms are also very fat poor, so use the sponge to flavor a good greasy sauce or fry in butter and use as an accompaniment to food.

Low carb diet

Low carb diet

Eggs are the perfect food. One egg contains a lot of nutrients and no carbs. Did you know that an egg contains all the vitamins except vitamin C? Eggs are also one of the foods that you eat most of when you start to eat low carb keto diet. The variations are endless – besides boiled and fried eggs, you can make scrambled eggs and you can of course also use eggs as an ingredient in various dishes. A couple of boiled eggs can always be in the fridge ready to be eaten as a snack or for breakfast if you do not have time to cook eggs in the morning. Try to choose organic eggs because they contain a better balance of omega3 and omega6.

Nuts are a good source of fat and other nutrients. All nuts are not good to eat for eating carb.
Good nuts to eat are:
* Brazil nuts – low carbohydrate (3.4%). Brazil nuts contains much selenium.
* Macadamia Nuts – very good fat and contain iron and B vitamins (thiamine).
* Hazelnuts – contains a lot of vitamin E. Contains 3.4% carbohydrate
* Almonds – contains a lot of vitamin E, iron, zinc and calcium. They contain about 6% carbohydrate
* Pecans – high in zinc

Remember that Peanuts are not a nut but a legume. It has a relatively high carbohydrate content (over 10%). Cashew nuts are relatively high in carbohydrates (18.8%)

Meat is a natural part of the low carb keto diet. Choose beef, pork, lamb or game and do not cut off the fat. The meat is also an important source of protein and contains many vitamins and minerals.
Try to choose meat from grazing animals. Keep in mind that 100 grams of meat is not equivalent to 100 grams of protein. Meat contains about 20% protein. A good way to get started easily with your low carb diet is to start eating keto burgers. Basically it is a normal hamburger, but without the bread.

Keto Hamburger

Keto Hamburger

Fish of all shapes you can eat when you eat low carb keto diet. Choose any fatty fish such as salmon, herring or mackerel. Fish is high in protein, and oily fish is also a source of omega3.
Keep in mind that 100 grams of fish not equal to 100 grams of protein. Fish contains about 20% protein. If you want breaded fish you should keep in mind that regular breading in bread crumbs and / or wheat flour contains a high amount of carbohydrates.

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Vitamins when on low carb diet

A change to a low carb diet might sometimes make that you get low on some of the important vitamins. It might be hard to get a natural intake of these vitamins without eating fruit. So there might be a reason to look into if you need to take vitamin supplements.

It might however be that if your diet consists of meat, fish and eggs and in addition some vegetables this might be all that you actually need. There might be no need to take any additional vitamins.

It however could be good to consider to eat some vitamin D supplements which is essential for health. This is however not only for people who eat according to a low carb diet. Additional D vitamin intake applies for most people no matter what diet you eat according to.

Vitamins

Vitamins

That you need to eat fruit to get enough vitamins is a myth. One example is vitamin C where orange is far down the list of foods with the highest vitamin C content of 51 mg of vitamin C per 100 grams of orange. This compares with eg broccoli has 120 mg C-vitamin/100 gram and yellow peppers with 204 mg C-vitamin/100 grams.

Here is a list of the most common vitamins and good, carb friendly foods that you can eat to get these vitamins.

Vitamin A (Retinol): Liver, eggs, butter, milk
Vitamin B1 (Thiamine): meat (pork and beef), Sunflower seeds, sesame seeds
Vitamin B2 (Riboflavin): Meat, liver, kidney, almonds
Vitamin B3 (Niacin): meat, liver, fish, milk
Vitamin B5 (Pantothenic Acid): Avocado, nuts
Vitamin B6 (pyridoxine): Liver, Meat, Fish, Nuts
Vitamin B8 (Biotin): Eggs, liver
Vitamin B12 (cobalamin): meat, liver, herring
Folate / Folic Acid: Liver, Asparagus, Eggs, Broccoli, Cauliflower
Vitamin C (Ascorbic Acid): Peppers, Broccoli, Cauliflower
Vitamin D (Kaciferol): Oily fish, eggs, liver, butter
Vitamin E (alpha-tocopherol): Almond, Spinach, Egg
Vitamin K (phylloquinone): Lettuce, Spinach, Broccoli, liver

It is possible to get your full need of Vitamins from these different low carb food sources. However if you do not alternate your food we recommend you to purchase some vitamin supplements to ensure you get your needed dose. Remember that getting enough vitamins is essential to have your body function in a proper way.

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Keto friendly alternatives to potato, rice, pasta

If your previous diet consisted of pasta, potatoes and rice then it can be hard to make a major change and remove all these food groups. It might seem like you will not get full on your keto diet and that you need to add on something to your dishes. There however are many keto friendly alternatives and here we present some keto alternatives to pasta, potatoes and rice to make it easier to transition towards a low carb diet.

Keto friendly alternatives to pasta

Instead of pasta, such as spaghetti or tagliatelle you can choose vegetables like zucchini or squash. Take your zucchini or squash and use the cheese slicer to slice it into thin strips. Then you can boil them in a similar way you boiled your pasta. It will then be a low carb alternative to pasta.
If you want to replace the larger pasta such as penne, you can instead cut the zucchini into pieces. Boil in salted water, the strips are cooked for about ten seconds, the larger pieces are cooked to al dente in around one minute.

Keto friendly alternatives to rice and couscous

Instead of eating rice and couscous you can have fresh cauliflower as a great alternative to rice, couscous, bulgur and the like. Cauliflower rice can easily make by tearing cauliflower (both bouquet and trunk) with a coarse grater. Then boil up the cauliflower in some lightly salted water and add the cauliflower to cook about ten seconds. Drain to get rid of some of the water and serve with a piece of butter on top.

Keto friendly alternatives

Keto friendly alternatives

Keto friendly alternatives to potato

Potato gratin can easily be replaced with with a radish gratin. The radish gratin will both look and tastes like a regular potato gratin. Instead of mashed potatoes, you can make mashed cauliflower in the same way you make the mashed potatoes. Tastes good and is a perfect keto friendly alternative to your mashed potatoes. We recommend you enjoy it with a click of butter on top.

Instead of baked potato and potato wedges you can replace it in an easy way with baked vegetables and root vegetables such as zucchini, peppers, carrots, parsley and parsnips. Try around with different vegetables and see which you think tastes the best. If you want something instead of a cold potato salad you can also make it in a similar way with the carb friendly vegetables alternatives.

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Low carb food when at party or restaurant

Eating out at a restaurant can feel awkward when you are not eating carbohydrates and are following a Keto, LCHF diet or any other low carb food diet. There usually comes problems on what you should do when you have lunch or dinner out with friends or what to do when invited out to party and you do not know what food will be served.

If you can choose the food yourself you should obviously choose the food that is the cleanest. Have a nice piece of meat or fish, skip the potato, pasta and rice. Add on different accessories like salad, lettuce, tomato and cucumber. Try to find a fat sauce and add that to you food. If you can select also the foods with the highest fat content.

lchffood

The easiest way is to then replace the potato, rice or pasta, served with your meal with vegetables or salad. If there are real butter or cheese you can take an extra large portion of this to bring up the fat percentage. Keep in mind that food that is served on the restaurant is often very low in fat due to fat usually is quite expensive. Try to add on more fat if you have the possibility.

All bread you should of course skip. An example is e.g. the bread on a burger. It is easy to remove and in most places you can also have it replaced with some extra lettuce instead. By just removing the bread the burger dish would transform from something quite un-healthy to a really good and health keto burger.

Also be careful of the low-fat butter that many restaurants today serve. You should avoid this (some people even bring their own butter to lunch restaurants). Light margarine or low-fat butter is not natural human food so stay away from it if the restaurant does not have real butter.

If you are invited out to a party to some friends you have to decide how strict you want to be. Many people can be totally understanding that you are on a special diet and can adjust the food served a little according to your needs. Most people have some butter or cheese at home that they could add on to your meal.

Another option might be to make a scheduled departure from the diet just for the occasion. You can prepare by eating extremely low on carbohydrates the days before and after and just have one meal where you do not follow your strict keto or LCHF diet. It is what you eat the other days of the year that counts – not the individual days. You should however be aware that eating a high amount of carbohydrates will of course impact your results and might slow down your weight loss.

If you are out at an resturant there usually are a lot of alternatives on the menu that are less bad for you. We have created a guide that can help you find which dishes that are the best for your LCHF diet or for your Keto diet. You can use our Eating out while on keto or LCHF diet as a guide to know which are the best dishes to select.

A general rule you should always try to follow is make sure you are living your life, do not stop going out with your friends just because you are on your low carb food diet. You just have to adjust the way you eat a little and you can still go to the same restaurants and eat with your friends.

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Eating out when on keto or lchf diet

Sometimes it can be hard to stick with your keto diet or your LCHF diet when eating out. We have all been in that situation when you go out with some friends and you all select a restaurant that you know does not serve keto/lchf food. In this article we will give some guidelines on what are the best alternatives to choose when going to different restaurants and eating out.

Keep in mind that in most restaurants you can actually ask the waiter to have one or two ingredients replaced with something else. As an example when ordering a burger you can usually replace the bun and the french fries with some extra salad. By just doing these small changes to a dish it can go from extremely unhealthy to perfect keto food.

In addition you can also choose the following dishes from different types of restaurants as they are the most keto friendly dishes.

Chinese Food

Chinese food in China is quite different from Chinese food you order in western restaurants. If you are traveling in China you can easily choose dishes depending on the pictures. In the western Chinese restaurants the food contains more sugar and is sweeter. The dishes you can choose are the following.

Chinese Food when eating out

Chinese Food when eating out

* Pork spare ribs without any sauce
* Roasted duck (be careful with the sauce)
* Egg based soups
* Hot and sour soup
* Dishes with plenty of meat (without sauce)

Indian

Indian food is quite good if you are eating according to keto diet or the LCHF diet. You can eat almost all dishes except Dahl or any lentils. Of course you also have to avoid the rice. Also be careful with many of the curry dishes since they can contain high amount of potato.

Eating out Indian food

Eating out Indian food

* Tandoori chicken
* Saag paneer (spinach based sauce)
* Chicken vindaloo

Mexican

Mexican food is high on rice or bean sauces that are not very good for you. There is also a lot of bread and tortillas included in many dishes which you need to avoid. Instead focus on the dishes that are either high on meat or choose the salad alternatives.

Mexican food eating out

Mexican food eating out

* Chicken or Steak Fajitas, avoid the tortillas and sour cream with guacemole
* Chipotle salads
* Taco salad, but do not eat the shell

Burger places

The burgers you get at burger places are usually quite good. It is of course better if the burger is made locally instead of the fast food places that add a lot of extra things into their burgers. The main enemy for you is the bun that surrounds the burger but now you can in most places replace it with some salad leaves instead. Also completely avoid the fries and try to have them replaced with salad. Extra cheese and bacon is a way to create your own keto burger.

Simple keto burger

Simple keto burger

Italian Food

The main dishes that Italian food is known for is of course Pizza and Pasta. Both of these are bad for you. Try to avoid them. The good thing with most Italian restaurants is that they usually have very good salads and also some good meat alternatives.

Italian food eating out

Italian food eating out

* Any meat with marsala sauce
* Italian sausage
* Steaks
* Omelettes
* Any salad with olive oil sprinkled on top of it or with cheese in it

Japanese

The main thing from Japanese restaurants is Sashimi or Sushi. You should avoid the rice in the sushi and only eat the fish parts. You also have Teriyaki which you can eat most from. Always try to avoid the sweet sauces.

Eating out Japanese food

Eating out Japanese food

Summary of Eating out article

In most restaurants there are okay alternatives for you when being on LCHF diet or keto diet. It just requires you to know what to avoid and also try to ask the waiter to change a few ingredients. Also sometimes when you know ahead that you will go out to a restaurant it could be good to eat a little more before to ensure you do not end up being hungry at the restaurant and eating things that are not good for you.

Enjoy your time spent eating out at different restaurants

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Keto Burgers, how to make and cook them

Today we will talk about one of the favorite foods when starting out with Keto. It is also one of the food types that is easiest to get when out on most resturants. The Keto Burger, a burger that is high on fat and protein and low on carbohydrates. Enjoy these tips and ideas on how to make your keto burger and also the different pictures of keto burgers that people have made.

Keto burger avocado

Keto burger with avocado

How to shape your keto hamburger

One of the misstakes many people do when shaping their burger is to make it too thick. You should try to make the burger a little wider than normally and also make a small dimple in the center. You can use your thumb to press down the middle a little. The reason to make a small dimple in the middle of the burger is because it will rise more in the middle than in the sides.

Store bought grounded beef for keto burger?

You can either buy your ground beef in the store or you can make your own. If you have the time and tools for it make your own. It will always taste better and is more fresh. There is also a smaller chance to have bacteria in your meat.

Preparing the beef patty for your keto burger

Always keep your burger meat cold when preparing it. All through the process when creating your keto burger you should keep the ground beef at a low temperature. Use a scale to weight your meat before you form your keto burger to make sure that all keto burgers get the same size.

double keto burger

double keto burger

Do not overwork it when you are forming the burger. The more time you spend pressing the meat together the more you will also make the meat less juicy and tasty. Just gently press the meat together into small patties. Do not overwork it. There is no need to add other things to your meat when forming the patties, like egg, onion or herbs. If you do, then do it very carefully so you do not overwork the meat and loose that juice and tasty feeling of your keto burger.

Spices for your keto hamburger

Do not add salt into your meat before you have created the burger patties. Salt will make the muscle proteins in the meat to dissolve. This will totally change both the taste and look of your keto burger.

keto burger on sallad

keto burger on sallad

Use spices and make sure you always put enough spices on your burger before cooking it. You do not want to add on spices after it has been cooked. Salt and pepper is a must. You can of course also blend in other spices into your keto burger. I prefer to use chili powder and garlic to put a more strong taste in my burgers. Just select the spices you enjoy and try to experiment around a little to get the perfect taste for your keto burger.

Cooking of the keto burger

As you probably have heard many times, when cooking meat your should only flip it once while the burger is cooking. This rule does not apply to burgers. If you instead flip your burger several times when cooking you will have a faster and more even internal cooking of the burger. This will reduce the total time you spend on cooking your keto burger. It will also make the outside of the burger less burned.

keto1

What to put on your keto burger

What ingredients you should put on your keto burger once it is finished is totally up to you. Experiment with what you think tastes good. In general almost everything can go together with the keto burger. I personally like to put on things like fried egg, different kinds of cheese, bacon, jalapenos and other spicy stuff.

Simple keto burger

Simple keto burger

Nutritional values

When cooking your burger with different ingredients you can use this as guideline for how the fat, carbohyrate, protein ratio is. As you can see from below table the most common ingredients are very low on carbohydrates. As long as you do not add any bread to your burger you can add as much as you want of the below ingredients and enjoy a keto burger.

Ingredient Fat Protein Carbohydrates
100g grounded beef 15g 18g 0g
1 Tomato 0g 1g 4g
100g Lettuce 0g 1g 2g
50g Cheese 16g 13g 1g
50g Cucumber 0g 0g 1g
100g Bacon 33g 13g 0g
100g Avocado 15g 2g 4g
1 Egg 6g 7g 0g

Inspirational keto burgers

In order to give you some ideas on how to make your keto burger and what different additional ingredients you should use I have put together a compilation of different keto friendly burgers. Now it is time for you to make your own keto burger. If you have tips on ingredients, how to make a keto burger or just a picture of your keto burger then please post it into the comments field and I will try to add it into the articles.

Keto burger with onion, cheese, mushrooms and bell peppers

keto burger with onion

keto burger with onion

Keto burger with two beef patties, sallad, bacon, cheese, cucumber and egg.

burger keto

burger keto

Keto burger with bacon, tomate, onion and cheese

keto burger with bacon

keto burger with bacon

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Beef and Ribs for lunch and dinner

Today’s intake of food was very similar to yesterday. Focus is on meat, fat from butter and olive oil and some vegetables on the side. Started the day with just a cup of coffee. No need for any additional food before lunch today. Started to feel a little hungry around 13.00 so cooked up some lunch then.

beef with garlic butter

beef with garlic butter

Lunch

Today’s lunch consisted of same type of food that I had for lunch yesterday. I really like this meal and could eat it every day. The only thing I change with it is if I have garlic butter with it or just some kind of sauce. The sauce I usually make from the spices left in the pot after cooking the meat together with some cream. I also sometimes use a Bearnaise sauce together with the meat.

Started by cutting the vegetables and having them ready. The garlic butter was already ready from yesterdays cooking. Fried the beef together with the usual spices (main focus is on chili pepper). The served everything on the plate as a nice composed lunch.

beef with garlic butter and cucumber

beef with garlic butter and cucumber

Ingredients
* 350g of beef
* Garlic butter from yesterday
* Butter to cook the meat in
* Olive oil to cook the meat in
* Cucumber and tomatoes just because need some vegetables
* Mixed spices for the meat

Totally this dinner ended up on these nutrition values:
* Protein 48 gram / 194 calories
* Fat 75 gram / 663 calories
* Carbs 4 gram / 16 calories

Dinner

The dinner today was cooked by my wife. These ribs are one of my favorite dishes. I am not sure about the exact ingredients and most likely a little too much carbohydrates in the spices and sauce they are drenched in but I can afford that since I am usually quite low on carbohydrates.

ribs for dinner

ribs for dinner

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Keto and Paleo food, todays lunch and dinner

Todays food was divided up into 3 different meals. I try to have 2 or 3 meals every day. However it is mainly depending if I am hungry or not. In general i have small meals in the morning since I am usually not hungry when waking up. The days when I go to work I usually only have one egg and 2 cups of normal black coffee as breakfast. Then a little bigger meal during lunch and end the day with another big meal. Since I am using a diet that is based on the LCHF diet, Keto and Paleo combination I try to have a low amount of carbs and high amount of fat in my meals.

Breakfast

For today since I was not working I started the day off with 2 boiled eggs and 1 big cup of black coffee. Due to not so much food at home me and the wife decided to take a walk to the supermarket and do some shopping before lunch. Ended up with a large amount of meat and some other things.

Lunch

Lunch consisted of the following ingredients:

  • 350g of beef
  • Garlic, according to how much you like garlic
  • Butter, ~50g for the garlic butter
  • Oliveoil ~10g for cooking the beef
  • Cucumber, one small cucumber or other vegetables
  • Mixed spices, I prefer spicy food, but do according to how you like it
beef with garlic butter

beef with garlic butter

Started off by cutting the meat into smaller pieces. I do this due to that I feel it is easier this way to get the meat the way i want it. I do not want it too red or too well done. Medium is just perfect for me. By cutting to small pieces i can just cook it untill it has a nice color on the sides, and then i know it is done. I always cook the meat in both olive oil and butter. I feel it has the best taste when I do like this.

beef cut into pieces

beef cut into pieces

Instead of a sauce I today made some garlic butter that I mixed together with 50g butter, half a garlic and then added on salt, pepper and some chili powder. Mix it all together untill it is evenly distributed and then it is ready to be server with the meat.

garlic butter with spices

garlic butter with spices

Together with the meat and the garlic butter I also added on some cucumber to have something green on the plate and to also be used as a way to get all that garlic butter up from the plate.

Totally this dinner ended up on these nutrition values:

  • Protein 48 gram / 194 calories
  • Fat 75 gram / 663 calories
  • Carbs 4 gram / 16 calories

In total this meal had 22% protein, 76% and only 2% carbs which is quite a good combination according to me.

Dinner

Since my wife does not want to be doing the same kind of diet I am going we sometimes need to make food that is more of a compromise. As an example today we cooked a two-part dinner where I only eat one part and she eats both parts.

Dinner consisted of the following ingredients:

  • 350g minced pork
  • 1 can of smashed tomates (make sure no sugar added)
  • 1 half Garlic
  • Cheese (the fat type)
  • Oliveoil
  • Butter

This dinner was a normal spagetti with meatsauce where for my part I just did not have any of the spagetti. Normally I also add onion into the sauce, but forgot to buy some today so I just skipped it. The sauce is cooked by first frying the garlic in the oliveoil and butter. 10-20 seconds is enough if you have high heat on. Then you just add the minced pork and fry it all together. Make sure all the minded pork is completely done and then add on the can of smashed tomates.

meat sauce with cheese

meat sauce with cheese

If needed add on some water and let it boil for around 20 minuites. During the cooking make sure you add the spices according to your taste. After the 20 minuites I just spread some cheese on top of it. Ready to eat directly as it is and if your partner want so enjoy it with some spagetti that works just fine.

Totally this dinner ended up on these nutrition values:
Protein 58 gram / 236 calories
Fat 88 gram / 781 calories
Carbs 9 gram / 37 calories

In total this meal had 22% protein, 74% and only 4% carbs which is quite similar to todays lunch.  For my LCHF, Keto and Paleo diet I think this is a good combination during a day.

Hope you got some good ideas from these two meals. If any questions or comments please leave them in the comments below. I will try to answer as much as possible.

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Todays food – Pork with chili

Todays food was pork with chili, some fried eggs and cucumber, everything swimming in olive oil and butter.

Ingredients for pork with chili

Pork 300gram
One small onion
A couple of pieces of garlic
Different spices (recommend chili pepper)
Olive oil
Butter
2 Eggs
Cucumber
Some green vegetables according to your own choice (not important)

How to do pork with chili

The pork was cut into small pieces. Put the pork into a bowl together with some olive oil, chopped onion and plenty of garlic. Then add on some spices, like salt, pepper, chili powder and dried chili pepper. Mix everything together so the spices and oil gets all over the meat. Be careful if you do not like it too spicy, the oil will enhance the spicy taste.

Start with a hot pan with some butter in. When the butter is hot add in the 2 eggs, fry together with the green vegetables untill it is done. Put it on a plate and let it rest there.

Take the same pan and add a little more butter. Start putting down the meat into the pan and fry it all together untill it looks really nice and done. When you put it up on you plate make sure you get all the fat from the meat and butter also and put it on top of the meat as a nice sauce.

Server with some cucumber that can help to get up all that fat on the plate.

pork with chili

pork with chili peppers

 

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Todays food – Korean BBQ

Today went out to have some Korean BBQ for dinner after work. Ended up in a nice Korean BBQ restaurant where we had some nice spicy beef, beef with koriander, lettuce and some mushrooms. In total the bill ended up around $10 for two persons.

bbq1 bbq2 bbq3 beef1 lettuce mushrooms

readytoeat

The way to eat it is that you bbq it yourself on the grill that is intergrated into the table. You add spices and salt as you want yourself. After the meat is finished you simply put it into a piece of lettuce and wrap the lettuce around the meat. Ready to just put into your mouth and enjoy.

Low on carbs, but not very high on the fat (quite much fat on the beef but probably not enough). All in all a very good meal and at a good price. Korean BBQ would be even better if there was some nice fat sauce I could add on the meat.

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