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Good Casseroles Ive Found
Over this course of my Keto diet I’ve tried a wide verity of keto friendly foods and today I’m gonna be telling you some of the best casserole dishes I’ve food so far that I think you will enjoy.
If your really like green beans I would highly recommend this casserole. This ground beef casserole is low in calories and has 8 servings total
Heres the recipe
If you like BBQ chicken. I have are really good casserole for you. With only 265 cals and a total of 6 servings. You will definitely fill your need for BBQ chicken meal
Heres the recipe
If you miss eating chicken cordon bleu. I have a great substitute for you. You lose the breading around the chicken but you still have that gooey inside from the cheese.
Heres the recipe
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Different ways too test yourself to make sure in Ketosis.
Why You Should Test for Ketones
For one, If you want to know if your diet is really getting you into ketosis, then measuring ketones is the only way to do so. In addition, measuring ketones during a fast or after exercise can give you an idea of how your body responds to these interventions.
Blood Testing for BHB
How is BHB measured in the blood? It involves using a blood glucose or blood ketone meter—what you measure is dependent on the type of strip you insert. Many monitors available allow you to enter blood glucose test
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Urine Testing for AcetoAcetate
Through specific measurement techniques, we can then measure the level of AcAc in the urine and use that as a proxy for how much fat our body is using and how many ketones it’s producing. AcAc is less useful than BHB.
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Breath Testing for Acetone
Since we breathe out acetone, we can use special devices in order to measure the amount of acetone in our breath. It’s basically a breathalyzer…but for ketones. Breath ketone testing may also be less accurate measure of whole-body ketone levels than BHB
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Vitamins That Will Help You!
During the Keto diet you might not get all the nutrients you need for your daily life as you once were. I will be telling you the top five supplements you should be taking to help you fill these nutrition gaps.
- Electrolytes
Electrolytes are minerals—sodium, chloride, potassium, magnesium, calcium, phosphorus, and bicarbonate. People tend to lose these minerals the fastest on this diet so its best to have supplements for them.
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3. Vitamin D
About 50% of the global population are deficient in vitamin D.[*]This should be taken seriously, considering vitamin D deficiency has been linked to heart disease, diabetes, cancer, autoimmunity.
Photo by Michele Blackwell on Unsplash
4. MCT Oil
Medium-chain triglyceride oil (MCT oil) is a form of saturated fat, derived from coconuts, that elevates blood ketones levels. When you consume this oil, it travels quickly to the liver for ketone production. This supplement basically boosts ketosis and provide a quick burst of energy.
Photo by Anastasia Sidorova on Unsplash
5. Greens powder
Think of greens powder as insurance against micronutrient deficiency. Vitamin A, vitamin C, vitamin K, magnesium, potassium, iron, zinc, iodine.
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Things that have helped me along the way
During this journey I had many days where I wanted to stop doing the keto diet and just eat everything that I couldn’t eat on my diet. The foods that I was craving the most where anything that was made out of potatoes.
I had a lot of friends and family supporting me or even starting the diet at the same time as me. So that really helped me at the beginning.
Photo by Dimitri Houtteman on Unsplash
When you crave for that snack during the middle of the day the best snack for me personally was a bell pepper with cream cheese and everything bagel seasoning. It gives you the crunch you are looking for, which really helped me.
After awhile when you are doing the diet you start to feel less hungry during the day, and worry about eating starts to become less of a problem. Sometimes I forget to eat during the day (probably isn’t healthy for you but it happens to me)
Photo by Bill Oxford on Unsplash
If you worry about making good meals during the day. I highly recommend going on Pinterest to look for recipes. I have found so many recipes that I really enjoy, that I eat throughout the week. Cream cheese is going to be your friend in a lot of the recipes just a heads up.
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Keto Brands that are good!
Over this course of my keto diet, I have tried Many different “keto friendly” brands. Some have been really good while others just didn’t hit the mark. I will be sharing some of the few brands that I really have been enjoying.
If you are ever feeling like you need a crunchy snack. I would definitely recommend Fat Snax crackers. They are made with almond flour so they fit perfectly for being keto.
credit: fatsnax.com
If you are getting sick of just drinking water all the time and you want something different but still keto. I would definitely recommend Ultima replenisher. I personally have tried all the flavors they offer and they all really taste good.
credit: ultimareplenisher.com
For the people who really love cereal in the morning I would definitely recommend Magic Spoon cereal. They taste so much like name brand cereals its unreal.
credit: magicspoon.com
Even though there are plenty of other brands that you can find out there you really have to look at the ingredients on the back of packages to make sure they are “keto friendly’ and not just saying keto on the package.