00:00The keto menu in front of me contains less than 25 total grams of carbohydrates.
00:05So, if you are just getting started with keto, you're simply curious about what a keto day of
00:10eating looks like, or you've hit a weight loss plateau, this full day of eating keto has you
00:16covered. In this video, I'll share the easy recipes for a make-it-yourself breakfast, lunch, and dinner.
00:22As I mentioned, the foods in this one-day keto menu contain less than 25 total grams of carbohydrates,
00:319 of which are fiber. Now, if you are coming from a high-carb lifestyle where you were consuming
00:36refined carbohydrates like cereal, sandwich bread, soda, pasta, and desserts on a regular basis,
00:43this will be a big change for your body. And even if you were eating a healthy high-carb diet,
00:49your daily carb consumption was likely around 50% or more of your daily calories. With a keto diet,
00:56it is a very low-carb diet where your carbohydrate intake will be less than 10% of your daily calories.
01:03It will take time for your body to adapt to this way of eating. So, if you make this switch overnight,
01:10you may experience keto flu symptoms such as fatigue, cravings, and irritability. To lessen
01:16those symptoms, you may want to start with a low-carb diet before jumping into keto. If so,
01:22you can watch my video that shares a full day of eating low-carb. Okay, with that said, let's take a
01:28look at a quick and satisfying keto breakfast. Eggs are a favorite food for keto dieters because they
01:35provide your body with fat and protein yet contain virtually no carbohydrates. Eggs can also be enjoyed
01:43in a variety of ways. You can fry them, scramble them, or eat them hard-boiled like I am showing
01:48in this keto breakfast. Hard-boiled eggs are good to have on hand if you are following a keto diet
01:54because they work as well as a grab-and-go keto snack in the afternoon as they do in the morning.
02:01And if a plain hard-boiled egg doesn't excite you, eating them with a spicy dipping sauce will
02:08certainly up the game. For instance, you can whip up this dipping sauce by mixing together two
02:15tablespoons of mayonnaise, a teaspoon of Dijon mustard, one-eighth of a teaspoon of cayenne pepper,
02:22and a dash of salt and pepper. Now, I will share the ingredients for each of these foods in the video,
02:29but if you would like to print a copy, you can download all of the recipes on my blog post by going to
02:35drbeckyfitness.com slash keto menu. And I will put that link in the description area below this video.
02:43With two hard-boiled eggs, this quick keto eggs with spicy dipping sauce recipe contains just over
02:50one gram of carbohydrates, yet it is packed with energy thanks to the 35 grams of fat and more than
02:5712 grams of protein. That is a macronutrient ratio that you want as a keto dieter.
03:04A keto diet is a very low-carb, high-fat, moderate-protein diet. This macronutrient intake prevents the
03:12blood sugar and insulin spikes you get when you eat something refined for breakfast like cereal
03:17or a muffin. When insulin is high, it prevents the release of fat from the fat cells. So, right from
03:24the start of your day, you have a satisfying meal that keeps your blood sugar and insulin levels low and
03:30under control. Plus, if your morning is rushed or you are practicing intermittent fasting in the morning
03:36and need a late breakfast that is easy to transport, you can make the hard-boiled eggs and dipping sauce
03:44the night before and then just grab-and-go in the morning. Vegetables can be a part of a keto diet.
03:51You just have to know which vegetables to choose. Non-starchy vegetables are lower in carbohydrates than
03:56starchy vegetables. And I have a video that breaks down which vegetables fit into which category if you
04:02want the full breakdown. However, you can get in the ballpark by thinking of starchy vegetables as
04:08those that tend to be heavy and dense like potatoes, corn, and butternut squash. Non-starchy vegetables,
04:15on the other hand, are light and airy, making them a perfect choice for a salad. And this brings us to
04:22our lunchtime salad that is included in this keto menu. Now, all varieties of lettuce are low in
04:28calories and carbs, but they provide you with a lot of hunger-satisfying volume. For instance, this
04:34salad has three cups of salad greens that only add 38 calories and 4.5 grams of carbs, three of which
04:41are fiber. Including a salad in your daily keto diet also supplies you with a perfect vehicle for bringing
04:48healthy fats into your daily diet. Adding fat to your diet helps your body transition away from a
04:54primarily carb-burning metabolism to a fat-burning metabolism. So, for this salad, I added three
05:00tablespoons of feta cheese crumbles, two tablespoons of walnuts, and one tablespoon of raw sunflower seeds,
05:07and one and a half tablespoons of full-fat dressing. Those salad toppers added more than 30 grams of fat
05:14to the day's menu. If you are new to keto, thinking about getting started, or you hit a rut with your
05:22keto diet, I encourage you to include a daily salad like this one. The volume and high fat content will
05:29work together to keep hunger away, allowing you to go longer between meals. And that is something that
05:35you want if weight loss is your goal, because it allows your blood sugar and insulin levels to drop to
05:41a point where fat release from body fat is encouraged. Any meat or fish will be low in
05:48carbohydrates. So, the great thing about a keto or low-carb lifestyle is that you can eat at a
05:53restaurant as easily as eating at home. For this demonstration, I am using fish, specifically cod,
06:00but I could have just as easily included chicken or steak for this keto meal plan. To make this keto cod
06:07recipe, I preheated the oven to 400 degrees Fahrenheit and placed one pound of cod fillets in a baking dish
06:15with one tablespoon each of avocado oil and lemon juice. I then seasoned the fillets with a tablespoon
06:21of basil and a dash of salt and pepper. And that is really all you need to do with a firm white fish
06:28like cod. But for this recipe, I topped the fillets with slices of tomato and a sprinkle of grated
06:34parmesan cheese before placing them in the oven for about 20 minutes. And here again, you can
06:40download all of these recipes by visiting my blog post at drbeckyfitness.com slash keto menu. They are
06:47free to download and include the metric measurements for those of you outside of the U.S. as well as the
06:52calories and macros so you can make this full day of keto eating today if you would like to. Now, one
07:00thing about fish is that it is not particularly high in fat. Each serving of this recipe contains just over
07:08five grams of fat. Because my dinner entree is low in fat, I am adding fat to it with tartar sauce. When
07:16you follow a keto diet, something you need to look out for is condiments and sauces. Many of them contain
07:21sugar and high fructose corn syrup that can sabotage your weight loss and knock you out of ketosis. Fortunately,
07:28you can whip up homemade tartar sauce with just three ingredients that you may already have in your
07:33kitchen. I made this recipe by stirring together a quarter cup of full-fat mayonnaise, one tablespoon
07:40of dill relish, and one teaspoon of lemon juice. A serving, which is one-fourth of the recipe,
07:48adds 12 grams of fat to our keto dinner. I'm also adding more vegetables and boosting the fat content of
07:56this keto meal with bacon roasted brussel sprouts. You've heard it said that bacon makes everything
08:03better. Well, that is certainly true with brussel sprouts. You want to select a good quality bacon
08:09that doesn't contain added sugar or similar items like maple syrup because those things will add
08:15carbohydrates to your meal. To make this recipe, I used a pound of brussel sprouts. I cut them in half and
08:23drizzled a half a tablespoon of avocado oil over them to allow the salt and pepper to stick. I then
08:29added a quarter pound of chopped bacon to the sprouts and put them in a 450 degree oven for about 30 minutes
08:37until they were slightly charred around the edges, which is what really makes them delicious. Like my
08:42similar video where I shared a full day of eating a low carb diet, this keto video was made for YouTube,
08:50which is a broad audience. The meals in front of me add up to just under 1200 calories, which will be
08:56low for some, but this works well for demonstration purposes because it's easier to add low carb,
09:02high fat items rather than to subtract them. When we break down the macros for this keto day of eating,
09:09we see that it contains less than 25 total grams of carbohydrates, making up about 8% of the daily
09:17calories with just over 20% coming from protein and more than 70% of the day's calories coming from fat.
09:25Many of you will find this macronutrient breakdown allows you to lose weight and get into ketosis,
09:32which is that state in which your body releases body fat to produce ketones. However, just eating keto for
09:40one day will not give you those results. When you switch from a high carb diet to a keto diet,
09:46you force your body to run on fatty acids and ketones rather than carbohydrates. This transition
09:54is great, but it takes time. The world we live in is filled with carbohydrates, so without a plan,
10:00it can be hard to avoid temptations and stick with a keto diet long enough to gain the benefits. If you
10:07would like to have a plan to follow, you can check out my 21-day keto challenge. During the challenge,
10:13you will eat a keto diet with daily menus containing no more than 25 total carbs. You also get daily busy
10:20day plans and additional grab-and-go emergency suggestions so you can stay on track even when
10:27life gets too busy to cook. And I will provide links to my 21-day keto challenge here in the video
10:33and below in the description area. Please subscribe to my channel and hit the bell icon to get a
10:38notification when my next video comes out. Thanks so much for watching and enjoy the rest of your day.
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