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Keto Chocolate Avocado Ice Cream

keto chocolate avocado ice cream

Avocado might sound like a weird ingredient to put in ice cream but it makes a great dessert to help boost your ketosis since it’s loaded with healthy fats. This dairy free but creamy Keto Chocolate Avocado Ice Cream Recipe would be a great recipe to try whether you’re following a keto or just a lower carb diet.

Health benefits of Avocados

While avocado is often feared for the fat it contains many studies show that avocado has some powerful health benefits. A high percentage of the fat is oleic acid, the same fat as is in olive oil which is known for it’s many health benefits.

The fats in avocados can lower triglycerides (blood fats), total cholesterol and LDL (bad) cholesterol and raise HDL (good) cholesterol.

Related reading: How a Low Carb High Fat Diet Affects your Cholesterol

They contain a range of vitamins, minerals, antioxidants and fiber which is good when you are on a keto diet which, unless you are careful to include plenty of low carb vegetables and fruit,  may be lacking in fiber.

Related reading: Vitamin and Mineral Deficiencies in a Keto Diet

Aside from avocados, this delectable keto n’ice cream dessert recipe from Thrive Market is made with cacao, coconut cream and a low carb natural sweetener. it’s also dairy free and you don’t need an ice cream maker for the recipe. It’s more of a soft creamy dessert than ice cream as it’s not frozen. They call it N’ice Cream!

The sweetener used in this Keto Chocolate Avocado Ice Cream recipe is Swerve which is zero-calorie, non-glycemic meaning it has no effect on blood glucose or insulin levels so is safe for those with diabetes. It’s exactly what you need for your keto diet!

Related reading: How Does a Keto Diet Balance Blood Sugar?

Thrive Market for Natural and Organic Foods

Thrive Market is an American membership-based retailer offering natural, non-GMO and organic food products at reduced costs. You can get your favorite foods and products delivered to your door for up to 50% off!

They stock over 350 products for a ketogenic diet as well as hundreds of products for many other diets. Click here or the banner below to get an extra 25% off + free shipping on your first order.

Keto Chocolate Avocado Ice Cream

Ingredients

• 1 can organic Coconut Cream, refrigerated overnight
• ½ cup organic Cacao Nibs
• 3 – 4 tbsps. Swerve sweetener
• ¾ cup cacao powder
• 4 ripe avocados, peeled, halved and cubed
• Juice from half an organic lemon

Directions

1. Place the cubed avocados on a tray and freeze until they are solid.
2. Using a food processor, process the avocados, sweetener, and lemon juice.
3. Remove the coconut cream from the fridge being careful not to shake it. Scoop the thick part of the coconut cream off the top of the can and add to the food processor. Keep the coconut liquid for use later.
4. Blend for up to 2 minutes or until the mixture becomes smooth and creamy.
5. Add the cacao nibs and cacao powder. Pulse until all ingredients are combined.
6. Scoop into your serving dishes and serve immediately. Enjoy!

Check out this video demo of the recipe:

Low Carb Father’s Day Recipes

Father's Day recipes, low carb

Looking for Father’s Day recipes is now so easy. You simply have to go online and do your search. But if your dad is on a low carb diet, then you better make sure that the dish you prepare is suitable for his diet.

Thankfully, there are plenty of delicious low carb Father’s Day recipes that you can prepare for your dad’s, or man in your life’s special day. From appetizers to desserts and cocktail drinks, we’ve compiled a list of the best tasting low carb dishes that are suitable for dads who are on a low carb or keto diet. Whether you’re hosting a brunch or dinner party for your dad, this recipe roundup will get you covered.

1. Keto Cinnamon Rolls

low carb Father's Day recipes

These keto cinnamon rolls from Katrin at Sugar Free Londoner is the perfect treat to make your father feel special on your weekend brunch. For a special treat you could serve it to him in bed in the morning along with a glass of his favorite low carb milk.

Or perhaps, save it for an after dinner dessert. Either way, your dad will surely love these sugar-free, grain-free, and gluten-free cinnamon rolls!

2. Cheesy Keto Skillet Bread

Father's Day Recipes. low carb recipes

If your dad loves cheese, then he certainly won’t be disappointed with this Cheesy Skillet Bread from Carolyn Ketchum from All Day I Dream About Food. Just because it’s bread does not mean it’s carbo-loaded!

This recipe is absolutely low-carb and keto-friendly. It only has 2 cups of almond flour and is made with butter (preferably-grass-fed) and lots of Cheddar cheese. This cheesy skillet is very savory and will also be loved by everyone in the family!

3. Keto Cheese Bacon Nachos

low carb Father's Day recipes

Father’s Day is about expressing your love for your dad while making him feel special and loved. What better way to make your dad feel special than with a man food?

Your dad will surely be smiling from ear to ear when you serve him these gooey and cheesy Keto Cheese Bacon Nachos. Made by Zuzana over at Lowcarb-Nocarb, these nachos are the easiest and crunchiest snack that’s suitable to the low carb lifestyle.

4. Keto Candied Bacon

Father's Day recipes

Father’s Day is the perfect day for dads to indulge in whatever the heck they want. And if your dad’s going low carb, this Keto Candied Bacon from Logan Childress of Better Than Bread Keto should still be a guilt-free dish for him to indulge in.

They are made with monk fruit low carb sweetener so are sweet, salty, and fatty, just what he needs to stay in ketosis.

5. Bunless Burger

Father's Day recipes, low carb

Instead of taking your dad to his favorite burger place this Father’s Day, why don’t you prepare a low-carb burger for him instead? This Bunless Burger recipe from Vered DeLeeuw, foodie and  blogger at Healthy Recipe’s Blog is made with two burgers and would be a perfect inspiration.

It’s a wonderful Father’s Day recipe option for dads who love burgers but are trying to cut down on carbs. Just make sure you get the best quality grass-fed beef patties and sugar free mustard.

6. Low Carb Pepperoni Pizza

Father's Day recipes

While ordering pizza on Father’s Day is more convenient than making one, this will not be a great option if your dad is on a low-carb diet. But don’t worry, for this Low Carb Pepperoni Pizza with a Fat Head crust from Kim, the Low Carb Maven is so easy to prepare.

The prepping time is only 7 minutes and cooks in only 20 min! Its dough is made with almond flour, which is absolutely keto-friendly. She adds a little protein powder to the dough which she says improves the recipe but it’s not essential if you don’t have any to hand.

7. Ranch Grilled Chicken

low carb ranch grilled chicken

If you plan on hosting a dinner party for your dad’s special day, this Ranch Grilled Chicken from Karly Campbell, food blogger over at That Low Carb Life would be a great dish to prepare.

The chicken is marinated in a mixture of her home-made ranch dressing to which she adds some tasty herbs. Everyone, including the kids, will surely love how flavorful this grilled chicken will turn out!

8. Garlic Butter Steak

Father's Day Recipes, low carb

Dads love steak. Well, who doesn’t? So make your dad smile this Father’s Day by prepping this delicious Garlic Butter Steak from Kelly of Life Made Keto. Garnished with mushrooms and asparagus, this delectable dish is definitely perfect for any man on low-carb.

Use grass-fed steak if you really want the best for your dad and my advise is don’t use olive oil to cook it in, use avocado oil or butter instead. Avocado oil is more stable when heated than olive oil. Some health experts say olive oil should not be heated at all.

You don’t need to be a professional chef to cook this steak. It’s actually easier than you think and the prepping time is only 10 minutes!

9. Low Carb Mashed Cauliflower

low carb mashed cauliflower

So now you have grilled chicken or steak for your Father’s Day dinner. But what would be the perfect side dish to go with these mains? Since you can’t serve rice or mashed potatoes for your dad if he’s on keto or a low carb diet, why don’t you opt for this Low-Carb Mashed Cauliflower from Catie Brooke on All Recipes?

This dish is made with garlic and cream cheese. It may not taste exactly like mashed potatoes, but your dad will surely love this low carb dish especially if you serve it with grass-fed butter. Cauliflower is one of the best low carb vegetables there is and it’s become very popular recently.

10. Low Carb Marinated Beef Kabobs

low carb beef kebobs

If your dad is a serious meat eater, he’ll surely love having some kabobs for his special day dinner. So fire up the grill and cook this Low-Carb Marinated Beef Kabobs from Kalyn’s Kitchen.

The delicious marinade helps to tenderize the beef is makes it so very tasty. It’s easy enough to put together and won’t really take up much of your time to prepare. Make sure it’s grass fed-meat to make it extra special.

11. Low Carb Chocolate Truffle Cheesecake

low carb chocolate cheesecake

Your Father’s Day spread won’t be complete without whipping up some delicious low-carb desserts! If your dad is a die-hard chocolate lover, then he’ll surely love eating a mouthful of this sinfully silky rich Low Carb Chocolate Truffle Cheesecake from Low Carb Maven.

The crust is made of keto-friendly ingredients like almond flour, unsweetened cocoa, and butter. Kim uses high quality cocoa powder and high percentage cacao chocolate to make this dessert really special. Finish up with a nice cup of keto coffee!

12. Keto Ice Cream

Keto ice cream

This mouthwatering Keto Ice Cream from Katie of Chocolate Covered Katie would be a perfect dessert to cap off your Father’s Day dinner with the family. This guilt-free ice cream is smooth and creamy but without all the sugar and carbs.

It’s sweetened with xylitol a low carb sweetener but you can use other low carb sweeteners if you prefer. The ice cream is made with coconut milk so is dairy free too! Even if you’re not on low carb, you’ll surely appreciate just how delicious this ice cream is!

If you’re looking for a low carb chocolate ice cream then you could try this no churn Keto Chocolate Ice Cream recipe.

13. Sugar Free Spiked Basil Lemonade

sugar free lemonade

What more will your dad need than a refreshing cocktail to go with the delicious low carb dishes you’ve prepared for him? If you need inspiration for a refreshing low carb cocktail recipe, check out this Sugar-free Spiked Basil Lemonade from Carolyn over at All Day I Dream About Food.

Simply squeeze some lemons, add basil, water, sweetener, and a splash of vodka, and you’ll have a refreshing cocktail drink that your dad will absolutely love!  Vodka is one of the best low carb alcoholic drinks in case you are wondering.

So you see if your dad is following a low carb or keto diet there are plenty of Father’s Day recipes that are very suitable and easy enough to make.

Keto Chocolate Ice Cream No Churn

keto chocolate ice cream

Although the keto diet relies heavily on meat, fish, healthy fat and low carb vegetables, dairy can also be included in your diet. So if you find yourself craving for ice cream on your low carb diet you could make this delicious no churn Keto Chocolate Ice Cream and indulge!

Many recipes require that you use an ice cream maker but this low carb ice cream is no churn. It’s technically a gelato which is creamier and fattier and tastes much richer than regular ice cream. So much so that you won’t be able to stop eating it!

So, here’s the Low Carb Keto Chocolate Ice Cream recipe from Megha Barot of Keto Connect. Megha and Matt started the site after they realized their results from the ketogenic lifestyle were too good not to share.

Related reading: 9 Proven Benefits Of A Ketogenic Lifestyle

The recipe uses only 5 ingredients and the ice cream is sweetened with erythritol, a low carb sweetener. One comment from a viewer under Meghan’s video says she added a teaspoon of espresso powder to deepen the chocolate flavor.

Another recipe you might like for a low carb, keto iced dessert is this one for
Keto Blueberry Cheesecake Popsicles

Keto Chocolate Ice Cream

Ingredients

• 1 cup heavy whipping cream (organic if you can get it)
• 2 large yolks (organic are best)
• 1/2 teaspoon natural vanilla extract
• 1/3 cup powdered erythritol
• 1 1/2 tablespoons unsweetened cocoa powder

Directions

1. In a saucepan, mix the powdered erythritol or swerve confectioners with the heavy whipping cream. Set on medium-high heat and bring to a boil then lower the heat to simmer.

2. While the mixture is simmering add the coco powder and mix well. Remove as many lumps as possible.

3. In another bowl, combine the vanilla extract and egg yolks. Set aside.

4. Continue stirring the ice cream mixture until it thickens. Once thick, remove the pan from heat. Leave to cool for up to 5 min.

5. Once cooled, add the mixture slowly to the egg yolks and whisking well with a hand mixer or a fork. After everything is thoroughly combined, whisk well until the top portion develops a slight frothy texture.

6. Place in a suitable container in the freezer for four to six hours. Make sure to give the mixture a good stir once every hour.

7. Take out of the freezer for a short while before serving so it softens enough to become scoopable. Enjoy!

Here’s a demo video of the delicious recipe:

Fat Loss: Is the Satiating Diet Better than Keto?

fat loss, satiating diet

The Satiating Diet is one of the latest diet trends that are taking the Internet by storm due to its positive approach to weight and fat loss. Unlike the keto diet, which is pretty restrictive, the satiating diet will allow you to eat any nutrition-rich foods that are “satiating”, hence the name.

These foods fill your stomach easily and satisfy your appetite, leading to feelings of fullness and satisfaction.

According to a report published in Scientific American, the satiating diet has helped people to successfully manage their health, weight loss and fat loss by merely eating foods that are both healthy and satiating. But will this diet work for you and is it really better than keto? Read on to find out.

Related reading: Weight Loss vs. Fat Loss. Which is Best?

What Is The Satiating Diet?

The Satiating Diet involves eating foods that are rich in protein, fiber, healthy fats, dairy products, fruits, and vegetables. These foods are highly nutritious and could improve our overall health and wellbeing.

Others are great for digestion while some are good for the heart. Some of these foods protect the body from the damaging free radicals.

Dr. Shirin Panahi, a nutrition researcher and author of the Scientific American report about the satiating diet, stated that

“The satiating diet includes foods that are high in protein (like lean meat and fish) and high in fiber (like whole grains, fruits and vegetables), as well as healthy fats (like those found in avocados, for example), probiotic-rich dairy products, and capsaicin, the substance that makes peppers spicy (and is known to satisfy hunger).”

The main concept of the Satiating Diet is that all food groups should be a part of your diet. It’s different than the keto diet where your carb consumption is highly restricted. However, when following the Satiating Diet, you need to make sure that the foods you are eating have high nutrient content and are super filling. That way, you will not feel deprived. Dr. Panahi further added that,

“What’s so special about these foods is that each of them possesses specific characteristics that benefit our health either by decreasing hunger, reducing body fat, lowering blood sugar, improving blood pressure or increasing metabolism,”

Just like any healthy eating plans, the Satiating Diet requires dieters to abstain from eating processed foods. It excludes foods that are high in sugar, since they could lead to inflammation and weight gain. Besides, these foods cannot do much in terms of satisfying your appetite.

Related reading: 6 Damaging Effects Of Sugar On Your Body

What To Eat on This Fat Loss Satiating Diet?

By now, you should have an idea what a satiating diet really is. It basically requires eating foods that are not only satisfying but are also good for your health too. To give you an idea, here are some of the foods that you can eat when following the Satiating Diet:

• Protein-rich foods – There are plenty of protein-rich foods that you can eat on a daily basis. These foods help to promote fullness and minimize cravings. Eggs are perhaps one of the most satiating protein-rich foods out there. Other nutritious foods that are rich in protein are chicken breast, lean beef, tuna, turkey breast, and all types of fish.

I don’t see that Dr. Shirin Panahi has specified the types of protein foods but we know that meat and poultry from organic and grass-fed animals is healthier than commercially raised ones. Pastured or organic eggs are more nutritious and therefore more satisfying and healthy than eggs from intensively reared chickens.

As for fish, wild fish is better than farmed fish because they eat a natural diet and according to Dr Perlmutter wild fish contains more protein and is higher in Omega 3 fats fatty acids. Farmed fish contain more pro-inflammatory Omega 6 fatty acids and may contain antibiotic residues and a higher concentration of PCB’s.

• High-in fiber – Just like protein, fiber-rich foods move slowly in our digestive system, which helps to maintain fullness and ward off hunger. Examples of foods that are high in fiber are fruits, vegetables, and whole grains.

For fruits, you can eat bananas, mangoes, oranges, and apples. Generally, dark green vegetables tend to have higher fiber content in them so you need to eat more of these. Beans and legumes are also high in fiber, and so are whole grains.

Should we eat gluten? 

On the subject of grains Dr David Perlmutter, brilliant neurologist, maintains that a gluten-free, and low-carb diet is crucial for cognitive function and long-term health. You can read more about this in his book Grain Brain, The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers .

There are other health experts like Dr Fasano who think that the majority of people if not all should avoid gluten in their diets. There is concern also that the toxic chemical glyphosate in the herbicide Roundup, that is used to spray grains, gets into our food and is causing the increase in celiac disease in older people.

• Healthy fats – If you’re familiar with the keto diet, then this should be easy. Avocados are the most popular source of healthy fats. They contain about 77% of fats, yet the main fatty acid in the fruit, which is known as oleic acid is associated with various health benefits. This fatty acid can also be found in olive oil.

Other good sources of healthy fats are cheese, dark chocolate, fatty fish, nuts, seeds, chia seeds, coconuts, and coconut oil.

Related reading: Coconut Oil Is Not Poison But Sugar Is!

• Probiotic products – Probiotics are beneficial bacteria that offer powerful benefits to our body. The British Journal of Nutrition has also found that probiotics may help to reduce leptin, an appetite-regulating hormone, which is why these foods may help to suppress food cravings. Some examples of probiotic foods are yogurt, sauerkraut, tempeh, and kimchi.

Fat Loss:Does the Satiating Diet Really Work?

The satiating diet is much easier to follow than the keto diet, which many are unable to  maintain long term. But will this diet really work for fat loss?

A 2017 study that was published in the British Journal of Nutrition asked a group of participants to follow either a “normal diet” or the satiating diet. The normal diet consisted of eating 10 – 15% protein, 55 – 60% carbs, and 30% fats. On the other hand, the satiating diet consists of eating 20-25% protein, 45-50% carbs, and 30-35% fats.

The study found that those who followed the Satiating Diet lost more body fat and weight and they felt fuller compared to those who followed the “normal diet”. The satiating group was able to successfully stick to their diet, which many find difficult to achieve when following a very restrictive diet like keto.

But this small study, which consists only of 69 male participants, but still statistically significant, may not be enough to conclude that the satiating diet is really effective and can work for everyone. Nevertheless, the Satiating Diet sounds like a smart way to eat when it comes to improving our health and wellbeing, whether you want to lose weight or not.

Conclusion

Almost every day, you get to read about a new diet online that promises fast fat loss and weight loss but not all are healthy. The Satiating Diet is among the latest diets that are gaining popularity on the Internet and for good reason.

There are not yet enough studies done to validate claims but we know that the foods included on the diet are healthy.

As of now, we can’t be sure if the Satiating Diet will be successful in the long run or if it can really live up to its claims. But regardless of the diet that you choose to follow, what’s important is that you follow a healthy balanced diet, something that will fulfill your body’s nutritional requirements.

Low Carb Breakfast Muffins with Spinach and Feta

low carb breakfast muffins

We all know that breakfast is the most important meal of the day. If you love to have  muffins for breakfast, yet you’re on a low carb diet, you might want to give these Low Carb Breakfast Muffins a try.

Related reading: 5 Low Carb Breakfasts To Energize Your Day

They are so easy to make and consist of three base ingredients that are ideal for both a low carb or keto diet – coconut butter, eggs, and macadamia nuts. If you don’t like the taste of almonds or want to use another nut for a change then this recipe for low carb breakfast muffins is ideal.

Related reading: Best Nuts to Eat On A Keto Diet

Spinach is so healthy

The muffins are savory too, made with the addition of spinach and feta. Spinach is full of healthy nutrients and is one of the low carb vegetables that it’s important to include on a keto diet. You can find out more about how good spinach is for you in my article Health Benefits of Kale and Spinach for Keto. 

These delicious muffins from Dessi at FlavCity are moist and tender and are perfect when paired with your favorite cup of coffee. Or take one to work for a healthy mid-morning snack.

Non Toxic Baking

Before we get to the recipe I would point out that it’s probably best to cook them in non-stick muffin pan but make sure it’s non-toxic. You don’t want Teflon flakes in your muffins! Non-stick ceramic stoneware ones fit the bill like this American Bakeware 6 Cup Muffin Pan.

Alternatively line the muffin tin with some non-toxic muffin cases such as unbleached parchment ones. You can find some that are coated with natural silicone instead of that toxic chemical based silicone.

Low Carb Breakfast Muffins with Spinach and Feta

Ingredients

Makes 9 muffins

• 1 cup crumbled feta cheese
• 1 cup frozen spinach, thawed
• 1 cup unsalted macadamia nuts
• 1 tsp. baking soda
• ½ tsp. Himalayan salt
• 3 tbsp. grated Parmesan cheese
• ¾ cup mixed coconut butter
• 5 good quality eggs
• Zest from an organic lemon
• 1 tbsp. fresh organic lemon juice

Directions

1. Preheat oven to 350°F (175°C approx). Set the oven rack in the middle of the oven.

2. Process the nuts in a food processor or high powered blender for up to 30 seconds until they produce a creamy texture. While the machine is processing the nuts, add the eggs one at a time. Make sure that each egg has been mixed well into the batter before you add another one.

3. Turn off the machine and pour the coconut butter. Add the salt and turn the machine on again and process until the batter is smooth and creamy. The key to the success of these these low carb breakfast muffins is to blend the batter very well.

4. Turn off the machine and add the baking soda and lemon zest and process again for up to 15 seconds.

5. Pour the batter into a large bowl and add the crumbled feta cheese.

6. Get the spinach and squeeze as much liquid out so it won’t spoil the muffin’s consistency. Then add it to the batter and mix well.

7. Grease the non-toxic, non-stick muffin tin well with a little melted butter or coconut oil.

8. Pour the batter into the muffin tin so the cups are just about filled up to the top. Top with the grated Parmesan and bake in the oven for up to 25 min.

9. Check one of the muffins using a toothpick. If the toothpick comes out clean, that means they are cooked.

10. Remove from the oven and allow to cool for at least 10 minutes before eating. They can be kept in the fridge for up to 3 days or frozen if you like.  Enjoy!

Here’s a video demo of the recipe:

Best Way to Lose Weight? Try the Keto and Low Carb Switch!

best way to lose weight

There’s no doubt that the keto diet is one of the best ways to lose weight these days. Aside from helping you to lose weight, it also comes with several health benefits. It is for this reason that millions of people have now embraced the ketogenic lifestyle.

Related reading: 9 Proven Benefits Of A Ketogenic Lifestyle

And while keto is truly effective at burning fats, this diet is not really for everyone. It’s an extremely restrictive diet, which may not be possible for those who actually love their carbs. Because of this, some health experts came up with a solution and that is to switch between keto and low carb.

Also known as The Hybrid Diet, the diet is said to be a much easier way to achieve weight loss while reducing your risk of certain diseases. Let’s find out more about this and see if this is the diet that can work best for you.

What is a Hybrid Diet?                                          Hybrid Diet

Given the many different diets today, it can be a bit confusing for most people to decide which of these diets should they follow – will they go for a low-carb diet, plant-based diet, Paleo Diet, meat-based, or high-fat diet? With the Hybrid Diet, there’s no longer a need to choose because you can have the best of all these diets.

Related reading: 5 Top Tips for Getting Started on a Low Carb Diet

Developed by Patrick Holford, a health and nutrition expert, the diet requires that you switch between the keto and low carb diets. In his book titled, “The Hybrid Diet: Your Body Thrives on Two Fuels”, he explains this:

“The two most effective ways to lose weight are either a high-fat, ketogenic diet (think Atkins) or a slow-carb. Both have been shown to cause more weight loss than a conventional low-calorie, low-fat diet.

Switching between the two has even more health advantages. The hybrid way of eating gives the benefits of fasting without going hungry and reduces risk of diabetes, heart disease, cancer and cognitive decline, as well as slowing the ageing process.”

Basically, the Hybrid Diet mimics the evolutionary design of our body. Holford believes that our body is hybrid and relies on the ketones from fat or glucose from fat in order to function.

Alternating the keto and a low carb diet is said to be a healthier, easier, more effective and best way to lose weight. If you switch from a low carb diet to a high-fat diet and back, this will set a healthy cycle of cell growth and repair in your body, which burns fats in a more efficient way.

Hybrid Diet, the Best Way to Lose Weight

As you see, the Hybrid Diet seems like an interesting diet to try. It combines the best of both the low carb and keto diet and is much easier to do since it’s not very restrictive. But the question is, how to actually do it? Before we get to that, let us first distinguish the keto diet from a low carb diet.

While many would consider keto as a type of low carb diet, this diet actually involves eating less than 30 grams of carbs each day, which is very restrictive. Limiting carbs is essential in order to get into ketosis, a state where the body burns fat for energy instead of carbs.

Related reading: How Many Carbs Do You Need To Eat To Lose Weight? 

And, as you cut down carbs, the diet requires you to increase your consumption of fats, either coming from grass-fed meat, nuts, seeds, healthy oil, good quality dairy, avocado, etc.

On the other hand, a low carb diet does not involve highly restrictive carb consumption. Instead, it encourages you to eat low carb foods without eating a lot of fats, which is what the keto diet requires.

Both the keto diet and low carb diet have health benefits and are effective in losing weight. But as what Patrick Holford has pointed out, switching between these two diets may boost their beneficial results.

How to Alternate the Diets

So how do you alternate these two diets? The Hybrid Diet requires intensely following the ketogenic diet for a week. This means limiting your carbs to less than 30 grams each day and eating lots of fats.

After being on keto for a week, it’s time to switch to the low carb diet, which is less restrictive. 150 grams or more are allowed! Ideally, you should be on the low carb diet for three weeks before switching back to keto.

Alternating the keto and low carb diet means you’ll be able to eat both fats and carbs. Both of these are important sources of fuel for the body. You’ll be able to lose weight without fully restricting yourself.

Things to Keep In Mind When Following the Hybrid Diet

When you follow the Hybrid Diet, you need to remember that not all carbs are the same. While you are allowed to eat 150 grams or more carbs for the weeks that you’re on the low-carb diet, you cannot just feed yourself with any carbs.

Remember that there are good carbs and there are also bad ones. A low carb diet is a type of diet that’s based on the GL rating. GL means Glycemic load and it estimates the impact of carbohydrates in food.

In other words, the Glycemic load is a measure based on the amount of carbohydrate in a portion of food together with how quickly it raises blood glucose levels. The glycemic index does not take into account the amount of carbohydrate in a food.

Related reading: Is A Low Carb Diet The Same As Low GI?

When following the low carb diet, you should focus on eating foods that have low GL such as lentils and other vegetables. These foods break down slowly in the body, which releases sugar at a more stable rate.

You’ll feel full longer and your blood sugar level will remain stable. On the other hand, High GL foods like pasta and bread must be avoided since they are broken down quickly into glucose and could cause a sudden spike in your blood sugar.

Conclusion

The Hybrid Diet is a great diet to try, especially if you’re hesitant to give the keto diet a go due to its very restrictive nature. Alternating the keto diet with the low carb diet is much easier to do, plus it gives you the benefits of both diets.

For as long as you focus on eating low GL foods, then you’ll certainly be able to burn those unwanted fats off while staying healthy as well. But just like with following any type of diet, it may be best to consult a nutritionist or health expert before you get started with the Hybrid Diet. This especially important for people suffering from serious illnesses.

Kale Caesar Salad For Low Carb Diets

kale Ceasar salad

If you are looking for an alternative version of the traditional Caesar salad which is loaded with carbs then this tangy kale Caesar salad is ideal. Kale is a superfood and among those leafy greens that are so good for low carb and keto diets so it’s a no brainer.

Related reading: Health Benefits of Kale and Spinach for Keto

The original Caesar salad is believed to have been invented by Italian-American restaurateur Caesar Cardini in 1924. There are many variations of the recipe but most are loaded with carbs so are not any good if you are counting carbs.

Aside from being low in carbs kale is loaded with nutrients that are good for your health, including fiber which can help prevent low carb constipation. Because it’s full of fiber you may have heard that kale can be a bit chewy when eaten raw but there are two ways to make it tender.

How to tenderize raw kale

1. One way is to make sure you toss the leaves in the dressing really well so each tiny piece is coated then leave the salad sitting in the dressing for 4 – 15 hours before eating it. The acids in the vinegar and lemon juice in the dressing softens the leaves.

2. The other way is to massage the leaves with a little oil and vinegar and lemon juice first.  Yes, you read that right. Massage the kale! Believe me it will make all the difference.
One of the most popular ways to include kale in your diet is to make it into a salad.

If you’re looking for a recipe that you can use as a guide, here’s a kale Caesar salad recipe from Dani Spies that’s absolutely easy to prepare. I have added a few options extras that can ring the changes if you have the ingredients to hand.

Kale Caesar Salad

Ingredients

Salad:

• ½ small-sized onion, sliced thinly
• 2 hardboiled organic eggs, chopped into small pieces
• A bunch of baby organic kale or young Tuscan kale. (aka lacinato and dinosaur kale)

Optional:

Bacon, nitrate free, free range or organic, crisply fried and chopped into bite sized pieces
Avocado slices

Dressing:

• 1 tablespoon good quality Parmesan cheese
• 1 tablespoon red wine vinegar
• 1 teaspoon sugar free Dijon mustard
• ¼ cup of filtered water
• 2 anchovies
• 2 cloves minced garlic
• 4 ounce tofu
• Juice of 1 organic lemon
• Himalayan salt and freshly ground black pepper to taste

Directions

1. Remove the central stems from the kale. Roll up the leaves and slice into very thin strips. Combine the salad ingredients in a large bowl then set aside.

2. Prepare the dressing by blending all the ingredients in a blender or food processor until you achieve a creamy and smooth texture.

3. Either toss the salad with half of the dressing and leave to soften overnight in the fridge or follow directions above for massaging the kale first. Store the rest of the dressing in the fridge for future use.

4. Remove the kale Caesar salad from the fridge an hour before serving to allow to warm up to room temperature so you can enjoy the flavors.

5. Add some crisply fried bacon and avocado slices if you like.

Here’s Dani’s video demo of the recipe:

Health Benefits of Kale and Spinach for Keto

health benefits of kale

If you’re following the keto diet, then you might be interested to know about the health benefits of kale and spinach for keto. These two leafy greens are some of the best low carb vegetables out there.

Aside from being low-carb, they have both been called superfoods as they are loaded with health promoting nutrients.  Let’s see how they can benefit your keto diet.

Health Benefits Of Kale

Kale is a great source of pro-vitamin A, C, and B6. In fact it has the highest amount of beta-carotene of all leafy veg which can be converted to Vitamin A in your body if needed. It’s also an excellent source of Vitamin K1, an important nutrient that helps to prevent blood clotting. In addition, kale contains calcium and copper.

As one of the most popular vegetables to help you lose weight, kale is a nutrient dense food that’s loaded with powerful antioxidants. These antioxidants can help to lower blood pressure, counteract free radicals, reduce inflammation, and could possibly treat depression.

Related reading: How A Keto Diet Can Boost Your Mood

It’s also packed with isothiocyanates, natural plant chemicals, that help to boost your body’s detoxifying power by inducing phase 2 liver detox enzymes. This compound also helps to protect you against some cancers.

Since kale is a good source of Vitamin K, it can help to minimize stress and skin aging and may help to control symptoms of cold and cough.

Given the many health benefits of kale, it’s clear to see why it’s one of the best vegetables to add to your diet, especially if you’re following low carb diets like keto. In fact, Dr. Mercola considers kale as a “hidden superfood”.

“Kale Contains ALL the Essential Amino Acids and 9 Non-Essential Ones”

Health Benefits of Kale for Keto

Having only 3 grams of net carbs per serving, kale is one of those vegetables that won’t kick you out of ketosis. Aside from having very low net carbs, the vegetable is also loaded with the alkaline minerals potassium and magnesium. Good for the Keto-Alkaline Diet.

When you’re on the keto diet, there’s a good chance that you’ll have deficiencies of these electrolytes since you could initially lose a lot of water weight. One of the best ways to replenish these electrolytes is to eat lots of kale.

Potassium and magnesium are two minerals that are also very important for the proper functioning of our body. If you’re on keto or other diets that restrict carbs, it’s very important that you keep track of these minerals in order to avoid mineral deficiencies.

Kale is high in fiber so is great for preventing constipation that some people get when eating a low carb diet.

Kale and your thyroid

You may have seen or heard some negative comments about kale online or in the media about it being bad for your thyroid and be worried about eating it. Kale, along with other brassicas like cabbage, Brussels sprouts, arugula, bok choy, broccoli, cauliflower, collard greens, mustard greens, and watercress contains goitrogens, substances that may contribute to an enlarged thyroid.

Goitrogens can interfere with the uptake of iodine, a mineral needed for the manufacture of thyroid hormones. They are inactivated to a certain extend by cooking.

However, Dr Leung,  an endocrinologist and Clinical Assistant Professor of Medicine at UCLA David Geffen School of Medicine, Los Angeles, CA, and Chair of the Public Health Committee at the American Thyroid Association has stated:

In usual amounts, kale consumption is healthy and should not be avoided, in contrast to some media reports which caution against all ingestion of cruciferous vegetables to promote thyroid health.

Nutrition Profile of Spinach

Spinach is a leafy green vegetable that belongs to the same family as quinoa and beets. It’s very healthy, thanks to its antioxidants and various other nutrients.

If you compare it with kale, spinach is a better source of magnesium, iron, and manganese. It’s also a great source of folate, a vitamin that’s essential for pregnant women as it helps to prevent birth defects.

In addition, spinach is also good for diabetes since it helps to lower glucose level while improving the body’s insulin sensitivity. Spinach has a high content of potassium nitrate which can be converted to nitric oxide. This has an effect on your blood vessels causing them to relax increasing blood flow and lowering blood pressure.

Related reading: How Does a Keto Diet Balance Blood Sugar?

Weight loss effects of spinach

Spinach is also one of those vegetables that is ideal for weight loss. Having only 23 calories and 1.4 grams of carbs for every 100-gram serving, this vegetable can make you feel less hungry, which prevents unnecessary cravings.

The vegetable is high in thylakoid content, which slows down gastric emptying and regulates the hormones responsible for hunger and satiety.

Indeed, spinach is definitely one of the healthiest vegetables out there. Dr. Lydia Bazzano, a nutrition expert at Tulane University’s School of Public Health, has this to say about spinach:

“It’s been shown to help decrease the incidence of cardiovascular disease, heart disease and stroke, primarily. They’re also really healthy foods to eat because they have a relatively low-calorie content and a lot of nutrients in them”.

Why Spinach is Good for Keto

As you see, spinach has an excellent macronutrient profile, which is why it’s one of those vegetables that are worth adding to your ketogenic lifestyle. In fact, this vegetable is particularly suitable for low carb diets like keto.

Compared to kale, spinach is a much better source of potassium and magnesium. As mentioned above, it’s important that you replenish your body with these minerals when following low carb diets like keto.

And since spinach helps you to easily feel full longer, it can prevent you from overeating and helps you to easily achieve your weight loss goals.

Related reading: 5 Bad Weight Loss Habits That Can Sabotage Your Efforts

How to Add Kale and Spinach to your Keto Diet

Now that you know about the health benefits of kale and spinach, it should be clear by now why you should try to include these vegetables in your diet. As a matter of fact, leafy green vegetables are considered a healthy centerpiece for a keto diet.

They provide antioxidants and important micronutrients to help you stay healthy. Also these vegetables have a good amount of fiber and water content with very low carbohydrate count. So even if you eat a lot of these vegetables, you won’t be kicked out of ketosis.

Thankfully, adding kale and spinach to your keto diet is so easy. You can consume them raw in salads like this Kale Ceasar Salad or add them as ingredients in some keto-friendly recipes. These vegetables can also be used as fillings for sandwiches or added to smoothies. In fact, kale and spinach are two of the most popular ingredients used in making low carb keto green smoothies.

There are lots of recipes online that you can use as inspiration for incorporating kale and spinach to your low carb diet. A simple way to cook them is to saute them in avocado or coconut oil along with some cloves of garlic. You can also steam them and eat as sidings or add to soups.

Conclusion

Remember that although the ketogenic diet is all about consuming more fats and less of carbs, you should also make sure to include veggies into your diet. Vegetables, especially the leafy greens like kale and spinach, are loaded with nutrients that can benefit your health in many ways. If you’ll take advantage of the immense health benefits of kale and spinach, you’ll not only lose weight fast but you’ll also stay strong and healthy at the same time!

Keto Gnocchi with Pesto Sauce Recipe

keto gnocchi

If you love traditional gnocchi but are on a keto diet or low carb diet then it’s a no no because it’s made with a mixture of flour and cooked potatoes so is much too high in carbs. The good news it that this tasty keto gnocchi recipe is a really good substitute.

This low carb and gluten free version of the dish is easy enough to make at home and tastes almost like the real thing! So if you have cravings for gnocchi now that you’re on the keto diet, here’s a keto gnocchi recipe that you might want to give a try.

Asparagus for good health

This recipe calls for asparagus which is a low carb vegetable and full of vital nutrients. It is known as a detox veg as it contains glutathione, an amino acid, which is used by the liver for the detoxification of toxic chemicals from our bodies. Glutathione is also an important antioxidant.

If you love asparagus you can get some low carb asparagus recipes and find out more about the health benefits of asparagus in this post >>Healthy Asparagus Recipes For Keto

Eat the healthiest foods 

I have, as usual, tweaked the recipe to make it even healthier. I think that when you are on a low carb or keto diet to improve your health then it’s best to eat the healthiest foods possible.

I’ve suggested organic or at least free range eggs and it’s preferable to use the zest from an organic lemon because regular ones may be tainted with pesticide residue even though they are not on EWG’s Dirty Dozen List. Hard to clean off!

Now for the recipe from Bobby of FlavCity whose motto is “Making healthy food that actually tastes good!” Don’t be put off by the length of the directions It may take a bit of time but it will be well worth it in the end. The dish is truly yummy!

Keto Gnocchi Recipe

Ingredients

Serves 2

Gnocchi:

• 2 cups of finely shredded full-fat mozzarella
• 2 organic eggs
• 2 tsp. gluten-free baking powder
• 3 slices of prosciutto
• 1.5 cups almond flour, blanched
• ½ tsp. Himalayan salt
• 12 oz. good quality asparagus
• Avocado oil

Pesto sauce:

• 1 cup fresh basil
• 1 cup Italian flat leaf parsley
• 1/3 cup roasted pecans
• ¼ cup extra virgin olive oil
• ¼ cup freshly grated Parmesan cheese
• ¼ teaspoon Himalayan Salt
• 2 garlic cloves
• Couple cracks of fresh pepper
• Zest of an organic lemon
• 1 tbsp. lemon juice

Directions

1. For the gnocchi, begin by beating the eggs in a bowl. Add the Himalayan salt and baking powder. Mix well and add the grated cheese. Use a spatula to combine the ingredients together and then add the almond flour. Mix well.

2. Using your hands, continue mixing the dough for up to two minutes. It’s very important that you mix the cheese and almond flour well so they will be incorporated fully. Leave the dough to rest for 20 min.

3. After 20 min, divide the dough into four pieces. Then add a bit of almond flour on a cutting board. Roll each piece of dough on the board and form them into a shape similar to a long sausage. The dough should be around 1/4-inch thick.

4. Use a sharp knife to cut through the dough to produce the gnocchi. Each piece of dough should be around 3/4-inch thick. Roll each piece tightly into a shape similar to a football in order to produce the gnocchi. Repeat the same steps for the remaining dough and place them on a platter. Freeze for about 15-20 minutes. They can be kept frozen for up to two months. They must be frozen before cooking them in boiling water.

5. To prepare the pesto sauce, place the pecans in a food processor. Add the rest of the ingredients except for the olive oil and cheese. Blend everything together for up to 15 seconds until they produce a smooth texture.

6. Add the cheese and process again for 10 seconds. Turn off the machine and taste the sauce. It might need more lemon juice or cheese. If you find the consistency to be very dry, add 2 – 4 tbsp. of oil while the food processor is running.

7. To make crispy prosciutto, pre-heat a large non-stick pan. You’ll use this same pan to cook the gnocchi later. After heating the pan, add the sliced prosciutto and cook until both sides are crispy. Set aside.

8. Bring a big pot of water to a boil to cook the asparagus. Make sure you snap off  the bottom woody end of the asparagus before cooking. Season water with 2 tsp. salt and cook for about a minute. Remove the asparagus but don’t drain the water. Plunge the asparagus into ice-cold water, drain and set aside.

9. Now it’s time to cook the gnocchi using the same pot of water that you used for the asparagus. Work in four batches to ensure that the gnocchi is cooked evenly and will not get broken up. Make sure the water isn’t boiling or the gnocchi will fall apart. It should just have a bare simmer.

10. Preheat the pan you used for the prosciutto over medium-high heat and add 2 tsp. of avocado oil. Place a strainer in the water and add 1/4 of the gnocchi. Cook for 30 seconds, then drain and then place in the hot pan with the oil. Carefully cook for 2 min until it produces a nice golden texture on both sides. Transfer the gnocchi to a plate and keep warm. Repeat the same process for the rest of the gnocchi.

11. Once all the gnocchi is cooked, return them to the pan over low heat. Add the pesto sauce and toss to coat for about 30 seconds.

12. Serve the gnocchi along with the crispy prosciutto and sliced asparagus. Enjoy!

Here’s the video demo of the recipe:

Image by FlavCity.

No Added Sugar Diet For Immense Health Benefits

no added sugar diet

As the name suggests, the no added sugar diet refers to the kind of diet that restricts added sugar. According to studies, the average adult consumes much more sugar than necessary. Reducing sugar intake will not only lead to weight loss but can also help to significantly improve one’s health.

Whether you are trying to minimize your sugar consumption or completely cut out sugar from your diet, here’s everything you need to know about the no sugar added diet as well as its benefits.

Why Cut Sugar Out Of Your Diet?

According to the American Heart Association, most people actually consume more added sugars than they realize. These include naturally occurring sugars that are found mostly in dairy products, as lactose, and fruits as fructose, sucrose and glucose, and in vegetables as fructose.

Naturally occurring sugars in food come with vitamins, minerals and fiber and have not been implicated in the development of any chronic disease but added sugar has.

Related reading:  5 Healthy Fruits You Can Eat On A Low Carb Diet

In fact, excessive consumption of added sugar has been linked to various illnesses including obesity, heart diseases, type 2 Diabetes, chronic inflammation, high blood pressure, fatty liver disease, and more.

Dr. Robert Lustig, a specialist on pediatric hormone disorders, was quoted as saying in an article published by the New York Times that sugar is the most “demonized additive” known to man. According to him,

“Its effect on us is much more insidious. It’s not about the calories. It’s a poison by itself.”

By reducing the amount of sugar that you eat on a daily basis, you’ll be able to reduce your risk of suffering from various conditions. Replacing your sugar intake with healthy foods will not only help you to lose weight, but you also get to feed your body with essential vitamins and minerals that can help you to stay healthy and strong.

How to Follow the No Added Sugar Diet

If you want to follow the no added sugar diet, sometimes referred to as a sugar detox, you simply have to eliminate or minimize your intake of sugary foods. Always refer to food labels when shopping at your local grocery. As much as possible, avoid those foods that contain the following ingredients:

• brown sugar
• cane sugar
• corn sweetener
• corn syrup
• fructose
• dextrose
• fruit juice concentrate
• glucose
• high-fructose corn syrup
• honey
• lactose
• maltose
• molasses
• raw sugar

Since the added sugars are mostly found in processed foods, following the no-added-sugar diet means you need to minimize your consumption of processed foods. Most of your diet should come from natural foods, like fresh vegetables, fruits, whole grains, free range poultry, wild fish, grass-fed meats, nuts, seeds and healthy fats.

Related reading: What Are the Best Low Carb Vegetables?

If you’re following the low carb diet like keto, then you’re already in the right track towards the no added sugar diet. As you know, sugar is one of those foods that you must avoid when you’re on low carb.

Related reading: 5 Healthy Snacks That Kill Sugar Cravings

In fact, the no sugar diet also requires avoiding simple carbs that include white pasta, white rice, and white flour. The carbohydrates from these foods are quickly broken down to simple sugar by the process of digestion which causes an increase in blood sugar which then triggers insulin.

The effect of this is to drive glucose into the cells to get it out of the blood stream where it could cause damage. The glucose is converted to fat unless it’s used for energy. It can also cause insulin resistance which then leads to type 2 diabetes.

Benefits of No Added Sugar Diet

Because of the many health benefits that come with the no-added-sugar diet, several health experts would highly recommend the diet. According to Dr. Axe,

“Kicking your sugar addiction, replacing “empty calories” with nutrient-dense ones, will noticeably change how you feel, both mentally and physically, in many ways.”

When you follow the no-added sugar diet, you’ll enjoy about the same benefits as that of the low carb diets like keto. By eliminating added sugars in your diet and focusing on eating whole foods that are loaded with nutrients, you’ll surely notice a great improvement in your health. Here are some of the benefits of the no-added sugar diet.

• Avoid mood swings – blood sugar fluctuations and nutritional imbalances are said to be the main reasons behind mood swings. By eliminating sugar from your diet, your blood sugar level will be improved, which minimizes mood swings.

• Clearer skin – sugar influences two of the major causes of acne, inflammation, and hormones. If you eliminate sugar in your diet, oil production will be minimized, which also prevents the production of acne and leads to clearer and smoother skin.

• More energy for the day – just like with following the keto diet, one of the benefits of the no added sugar diet is that you’ll have a boost of energy. If you eat too many carbs, including sugar, your blood glucose level will increase rapidly, which often leads to low energy and fatigue.

Related reading: How A Keto Diet Can Kill Fatigue

• Lose weight and prevent obesity – it’s a common knowledge that if you cut carbs in your diet, most especially sugar, you’d be able to lose weight and prevent obesity. This is why low carb diets like keto are among the most effective weight loss diets.

• Reduce the risk for type 2 diabetes – sugar and carbohydrates, especially refined ones, are the main reasons behind the unstable level of blood sugar. If you’re going to minimize sugar consumption, you can reduce your risk of developing type 2 diabetes. If you already have diabetes, minimizing or eliminating sugar from your diet can possibly reverse your diabetes.

Related reading: 6 Damaging Effects Of Sugar On Your Body

Things to Consider

Before you decide to follow the no added sugar diet, you have to first consider whether you want to also eliminate natural sugars from your diet. This refers to those types of sugars found in fruits and dairy products.

Some of the no-sugar diets recommend eliminating some fruits since they are higher in fructose, the natural fruit sugar. However, this may not be a good idea since we also need the nutrients coming from these fruits. As you know, fruits are loaded with healthy nutrients, as well as fibers and antioxidants.

Related reading: 5 Healthy Fruits You Can Eat On A Low Carb Diet

These healthy compounds help to protect our body from various illnesses. When following the no added sugar diet, it may be a good idea to still include whole fruits to your diet. Just make sure you eat them in moderation.

Remember that removing sugar from your diet is not really a complete solution for weight loss. You must also adhere to a healthy lifestyle that includes exercising and following a healthy diet, like keto or try my 7 Day Sugar Detox.

It’s also a good idea to speak to a doctor or a nutritionist before you start with the no added sugar diet. This is especially important if you have underlying health conditions and are taking any medication.

low carb

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