Should You Know What Keto Isn't???

 

                                                                           WHAT  KETO  ISN'T

There are lot of misconceptions about ketogenic diet floating around, so I wanted to take a moment to address a few of the most common ones.

                            KETOSIS  IS  NOT  KETOACIDOSIS

I think this is the biggest misconception I see perpetuated on the internet (and by some reputable-sounding sources, too!). Ketosis is a natural process that the body enters in response to carbohydrate restriction.  It is thought to be an evolutionary development to provide protection from the effects of famine or food shortages. 

Ketoacidosis is a very serious condition brought on by extremely high blood glucose levels combined with a severe lack of insulin. This rare condition can occur in type 1 diabetics but is very unlikely to occur in those without diabetes. 

                              KETO  IS  NOT  A  MEAT-HEAVY  DIET

I receive a lot emails and social media comments expressing confusion that my diet is both vegan and ketogenic, as if the two were mutually exclusive. Because most portrayals of keto approach it from the "burgers, bacon, and cheese" side, there is a bit of uncertainty about the types of food you can eat. 

As you probably figured, you don't have to eat meat. You don't have to eat eggs, or dairy, or anything else you don't want to, either. A ketogenic diet is just a way of eating that gets you into ketosis; which types of foods you use to do so are totally up to you. 

                                  KETO  IS  NOT  A  NO-CARB  DIET

There are "zero-carb diets" out there, where people mostly just eat meat. Some choose to add eggs or oil, but overall, the goal is to consume zero carbohydrates. 

While this is a form of a ketogenic diet, it is by no means representative of all ketogenic diets. No-carb diets are on the extreme end of the spectrum. Most people following a ketogenic diet consume between 20 and 50 grams of net carbohydrates per day. When you factor in fiber, you could be eating as much as 100 grams of total carbohydrates!

I think this is an important distinction to make because I have seen many people argue against ketogenic diets, citing how they are too extreme in their total elimination of carbohydrates. For most people, this is simply not true. 

                       KETO  IS  NOT  A  HIGH-PROTEIN  DIET

The low-carb diets that have been popular in the past have also featured high amounts of protein. Ketogenic diets are different in that they do not prioritize consuming a lot of protein, because excess protein can be converted to glucose in the body (via a process called gluconeogenesis) and can kick you out of ketosis, mitigating the positive effects of the diet. 

                                 KETO  IS  NOT  A  LIST  OF  FOODS

I can't stress this enough - ketogenic diets are not a list of foods you "can" or "cannot" have. I don't think it's helpful long-term to attach "goodness" or some sort of dietary morality to any certain food or set of foods. Instead, I think it's more valuable to assess foods on an individual basis and to evaluate what they do for (or to) our bodies. So, instead of saying,"you can't eat candy on keto," look at candy for what it is - mostly sugar, along with some industrial fats - and think about the impact eating it will have. 

Saying you can't have a food because it's "not keto" turns the ketogenic diet into some sort of hyper-restrictive, dogmatic fad that places the onus on willpower for success. 

Of course, in the beginning, some people find it very helpful to keep a list of keto-friendly foods around until they are accustomed to the ketogenic way of eating. There's nothing wrong with using a list if that's what works for you. Just be aware that there is no hard-and-fast list of "keto foods". 

                               KETO  IS  NOT  A  SILVER  BULLET

I think it's important to set reasonable expectations. It's easy to get caught up in the excitement of seeing striking weight loss results in online forums and hearing people's stories of turning their lives and health around. For some, a keto diet can be life-changing, but not everyone has such as dramatic experience. We all want that quick-and-easy answer, and while some people do experience drastic changes quite quickly, that's not the case for everyone. So don't get frustrated if you don't see results instantly! 

                               KETO  IS  NOT  "ONE  SIZE  FITS  ALL"

There is no one right way to do a ketogenic diet. Our bodies, lifestyles, and goals are all different, and so are the ways we approach eating. Some people choose to consume specific ratios of fat, protein, and carbohydrate, while others choose to count carbs. Some people prefer to take a more intuitive approach to keto and stick to eating foods that are lower in carbs and make them feel good. 

As long as you are eating a diet that keeps you in a state of ketosis, you are eating keto. To find out how to tell if you are in ketosis, then read out my post about ways to measure ketone levels.

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Recommended Diet Bread Or Keto Bread Recipes

 

                                                                        KETO  BREAD  RECIPES

                                      KETO  WHITE  BREAD

Yields: 18 Slices

Serving size: 1/2 inch thick per slice

Preparation time: 10 Minutes

Cooking time: 1 Hour 10 Minutes

Ingredients: 

(a) 12 pieces large eggs (use the egg whites only, room temperature)

(b) 1 cup almond flour (blanched)

(c) 1/4 cup coconut flour

(d) 1/3 cup butter (melted) 

(e) 1  1/2 tablespoons erythritol

(f) 2 teaspoons baking powder (gluten-free) 

(g) 1/4 teaspoon xanthan gum

(h) 1/4 teaspoon sea salt 

(i) 1/4 teaspoon cream of tartar

Directions: 

1. Pre-heat your oven to 325°F. Prepare a loaf pan measuring 8.5"*4.5". Line it with parchment paper. Let there be extra parchment paper hanging over the sides to easily remove the loaf when cooked. 

2. In a food processor, mix well the coconut flour, almond flour, erythritol, baking powder, sea salt, and xanthan gum. Pulse the ingredients until mixed thoroughly. 

3. Put in the melted butter. Continue to pulse until the mixture  becomes crumbly. Scrape down the sides of the food processor when necessary. 

4. In a mixing bowl, put in the cream of tartar and egg whites. Beat the mixture using a hand mixer. Continue beating until stiff peaks are formed. Make sure to use a very large mixing bowl because the egg whites will expand when beaten. 

5. Put in 1/2 of the egg white mixture into the food processor. Pulse for a few times to combine the egg white mixture into the flour mixture. Avoid over-mixing it. 

6. Pour carefully the mixture from the food processor into the remaining egg white mixture in the mixing bowl. Fold gently the mixture until no more chunks are visible. Never ever stir the mixture. Folding gently will keep the batter mixture to be as fluffy as possible. 

7. Gently pour the batter into the prepared loaf pan. Spread the batter to cover the surface of the loaf pan. To make a rounded top so that it will look like loaf bread when done, push the batter a little bit towards the center. 

8. Bake the loaf bread until the top portion turns golden brown (about 40 mintues). Take out the loaf bread from the oven. 

9. Make a tent on top of the loaf bread  using aluminum foil. Put the loaf bread back in the oven. Bake for another 30 to 45 minutes until cooked through. The loaf bread is cooked through when it doesn't make a squishy sound when you press the top down using a finger and the brown top feels firm to the touch. The internal temperature of the loaf bread should reach 200°F. 

10. Let the loaf bread cool down completely before taking out from the loaf pan. Slice the loaf bread into 18 slices about 1/2 inch thick per slice. 

Nutritional info (per serving):  82 calories, 3g carbs, 7g fats, 4g proteins, 2g fiber

                            KETO  BREAD  WITH  CHIA  SEEDS

Yields: 12 Slices

Serving size: 1 slice

Preparation time: 5 Minutes

Cooking time: 30 Minutes

Ingredients:

(a) 1 cup almond flour 

(b) 4 pieces eggs (room temperature) 

(c) 1/2 cup black chia seeds 

(d) 1/4 cup coconut oil 

(e) 1/4 cup unsweetened almond milk 

(f) 1/2 teaspoon salt 

(g) 2 teaspoons baking soda 

Directions:

1. Pre-heat your oven to 350°F.

2. Prepare an 8"*4" load pan and grease it. Set aside. 

3. In a mixing bowl, combine all the ingredients together. Mix well until there are no more lumps in the batter. 

4. Transfer the batter into the prepared loaf pan.

5. Bake the bread for 30 minutes.

6. Take out the bread from the oven. Let it rest in the loaf pan for about 10 minutes.

7. Take out the loaf bread from the pan and let it cool completely on a rack.

8. Cut into 12 equal slices and serve.

Nutritional info (per serving):  148 calories, 5g carbs, 12g fats, 5g proteins, 3g fiber

                                          KETO  COCONUT  BREAD

Yields: 10 Slices

Serving size: 1 slice

Preparation time: 10 Minutes

Cooking time: 40 Minutes

Ingredients:

(a) 1/2 cup coconut flour

(b) 1/4 cup coconut oil (melted) 

(c) 1/4 cup almond milk (unsweetened)

(d) 6 pieces eggs (room temperature)

(e) 1/4 teaspoon baking soda

(f) 1/4 teaspoon salt

 Directions:

1. Pre-heat your oven to 350°F.

2. Get a loaf pan (8"*4") and line it with parchment paper.

3. In a mixing bowl, combine well the dry ingredients. 

4. In another mixing bowl, combine well the wet ingredients. 

5. Slowly pour the wet mixture into the dry mixture. Combine well until the batter is formed. 

6. Transfer the batter mixture into the lined loaf pan. 

7. Bake the loaf bread for 40 minutes or until cooked. If you insert a toothpick in the center of the loaf bread and it comes out clean, then the loaf bread is thoroughly cooked. 

Nutritional info (per serving):  108 calories, 3.4g carbs, 8.7g fats, 4.2g proteins, 2.1g fiber 

                                    KETO  CLOUD  BREAD

Yields: 10 Slices

Serving size: 1 slice

Preparation time: 15 Minutes

Cooking time: 20 Minutes

Ingredients:

(a) 3 tablespoons coconut cream (refrigerate a can of coconut milk (full fat) overnight and spoon out the top part)

(b) 3 pieces eggs (separated; 1 mixing bowl for the yolks and 1 mixing bowl for the whites)

(c) 1/2 teaspoon baking powder

Toppings (optional):

(a) sea salt 

(b) rosemary 

(c) black pepper

Directions:

1. Pre-heat your oven to 325°F. Put a rack in the middle part of the oven. Prepare a baking sheet and line it with paper parchment.

2. In the mixing bowl with the yolks, put in the coconut cream. Beat them together using a hand mixer for total control. Continue beating until there are no more coconut clumps and the texture is nice and creamy.

3. Wash your hand mixer well. Dry them. 

4. In the mixing bowl with the egg whites, put in the baking powder. Beat them using a hand mixer in medium setting. Continue beating until the mixture becomes firm, thick, and with stiff peaks. 

5. Moving carefully and quickly, add in the yolk mixture into the white mixture. Fold the mixture using a spatula to combine everything and retain its fluffy texture. Do not stir.

6. With the use of a spoon, scoop a spoonful of the batter and drop it on the baking sheet. Do this step as quickly as you can before the mixture starts to melt down. 

7. Put the baking sheet on the oven's middle rack. Bake the cloud bread for 20 minutes. 

8. Use a spatula to scoop up the cloud breads from the baking sheet.

Nutritional info (per serving):  36 calories, 0.5g carbs, 3g fats, 2g proteins, 0.1g fiber

                                         KETO  MACADAMIA  NUT  BREAD

Yields: 10 Slices

Serving size: 1 slice

Preparation time: 5 Minutes

Cooking time: 30 Minutes

Ingredients:

(a) 5 pieces large eggs 

(b) 5 ounces macadamia nuts

(c) 1/4 cup coconut flour 

(d) 1/2 teaspoon apple cider vinegar 

(e) 1/2 teaspoon baking soda

Directions:

1. Pre-heat your oven to 350°F.

2. In a food processor, put in the macadamia nuts. Pulse the nuts until it turns into nut butter. 

3. Add in the eggs into the nut butter in the food processor. Blend until mixed well. Scrape down the sides of the food processor, if needed, to mix everything well. 

4. Put in the coconut flour, apple cider vinegar, and baking soda into the nut mixture in the food processor. Pulse the mixture to combine well. 

5. Oil a standard-sized bread pan using a cooking spray. Pour the batter into the bread pan. Use a spatula to smooth the surface of the batter. 

6. Place the bread pan on the bottom rack of your oven. Bake the bread until it turns golden brown (about 30 minutes).

7. Take out from the oven. Put the pan on a rack to cool down the bread for 20 minutes.

8. Take out the bread from the pan. Cut into 10 slices.

Nutritional info (per serving):  151 calories, 4g carbs, 14g fats, 5g proteins, 3g fiber 

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Check Some of the Healthy Keto Soup Recipes

 

                                                                        KETO  SOUP  RECIPES

               KETO  CAULIFLOWER  COCONUT  CURRY  SOUP

Yields: 10 Servings 

Serving size: 1 Cup 

Preparation time: 10 Minutes

Cooking time: 25 Minutes

Ingredients:

(a) 1 cup coconut milk 

(b) 3 tablespoons yellow curry paste

(c) 2 tablespoons olive oil 

(d) 2 pieces medium heads cauliflower (cut into florets)

(e) 1 piece medium onion (chopped finely)

(f) 1 carton vegetable broth (32 ounces) 

(g) fresh cilantro (minced, for topping) 

Directions: 

1. In a saucepan over medium heat, put in the oil.

2. Sautee the onions for 3 minutes until they are softened.

3. Put in the curry paste in the saucepan. Cook for 2 minutes until its aromatic.

4. Put in the broth and cauliflower. Let the mixture boil. Lower the heat when it is already boiling. Cover the saucepan. Let the curry mixture simmer for 20 minutes. 

5. Put in the coconut milk. Stir and cook for another minute. Turn off the heat. Let the mixture cool down for a few minutes. 

6. Pour in the warm mixture into a food processor by batch. Process each batch until it becomes a puree.

7. Pour into a bowl. Garnish with cilantro. Serve.

Nutritional  info (per serving):  111 calories, 10g carbs, 8g fats, 3g proteins, 3g fiber

                                               KETO  MEXICAN  SOUP

Yields: 4 Servings 

Serving size: 1 1/2 Cups 

Preparation time: 5 Minutes

Cooking time: 20 Minutes

Ingredients:

(a) 1 pound chicken thighs (boneless, skinless and cut into 3/4-inch slices)

(b) 1 cup salsa 

(c) 1 cup corn (frozen) 

(d) 1 tablespoon taco seasoning (reduced-sodium) 

(e) 2 teaspoons olive oil 

(f) 1  32-ounce carton chicken broth (reduced-sodium) 

Directions: 

1. In a saucepan over medium heat, put in the oil. Put in the chicken. Cook the chicken for 8 minutes or until thoroughly cooked with constant stirring. 

2. Put in taco seasoning. Stir to mix well. 

3. Put in the rest of the ingredients. Stir to mix well. Bring the soup to a boil. 

4. Lower the heat. Let the soup simmer for about 5 minutes. 

5. Serve while still hot.

Nutritional  info (per serving):  254 calories, 14g carbs, 11g fats, 25g proteins, 1g fiber

                                   KETO  TOMATO  SOUP  WITH  BASIL

Yields: 6 Servings 

Serving size: 1 Cup 

Preparation time: 20 Minutes

Cooking time: 30 Minutes

Ingredients:

(a) 3 1/2 pounds tomatoes (halved) 

(b) 12 pieces basil leaves (fresh) 

(c) 2 garlic cloves (peeled and halved) 

(d) 1 piece small onion (quartered) 

(e) 2 tablespoons thyme leaves (fresh) 

(f) 2 tablespoons olive oil 

(g) 1/4 teaspoon pepper 

(h) 1 teaspoon salt 

(i) Fresh basil (thinly sliced,  for topping) 

(j) Some salad croutons (for topping) 

Directions:

1. Pre-heat your oven to 400°F. Grease a baking pan (15"*10"*1").

2. Arrange the tomatoes, garlic, and onions on the greased baking pan. 

3. Drizzle with olive oil. Sprinkle with pepper, salt, and thyme. Toss carefully to coat everything. 

4. Put the baking pan into the oven. Roast for 30 minutes stirring only once. Make sure that the tomatoes, garlic, and onions are tender before taking out from the oven. 

5. Let them cool down enough to be processed in a food processor. 

6. Put the roasted veggies in the food processor by batch. Add in the basil leaves in each batch. Process until it has a puree consistency. 

7. Pour all the processed mixture in a saucepan. Heat the soup over medium heat for a few minutes. 

8. Transfer to 6 serving bowls. Top with sliced basil and croutons. Serve.

Nutritional  info (per serving):  107 calories, 15g carbs, 5g fats, 3g proteins, 4g fiber

                                       KETO  ITALIAN  VEGETABLE  SOUP

Yields: 8 Servings 

Serving size: 1 1/2 Cup 

Preparation time: 10 Minutes

Cooking time: 20 Minutes

Ingredients:

(a) 1 pound italian sausage (bulk)

(b) 1  15-ounce can garbanzo beans (rinsed and drained) 

(c) 1  14.5-ounce can beef broth 

(d) 1  14.5-ounce can diced tomatoes (undrained)

(e) 2 pieces medium zucchini (1/4-inch slices)

(f) 1 piece medium onion (sliced) 

(g) 1 1/2 cups water

(h) 1/2 teaspoon basil (dried) 

(i) Parmesan cheese (grated, for garnish) 

Directions:

1. In a saucepan over medium heat, put in the sausage and onion. Cook them thoroughly. Drain out any liquid from the mixture. 

2. Add in the water, basil, beans, zucchini, broth, and tomatoes. Stir to mix. 

3. Bring the soup to a boil. Lower the heat. Let the soup simmer until the zucchini becomes tender.

4. Transfer the soup into serving bowls. Garnish with parmesan cheese. Serve.

Nutritional  info (per serving):  173 calories, 14g carbs, 9g fats, 10g proteins, 3g fiber

KETO  TURKEY  SAUSAGE, KALE  AND  BUTTERNUT  

SQUASH  SOUP

Yields: 10 Servings 

Serving size: 2 Cups 

Preparation time: 20 Minutes

Cooking time: 30 Minutes

Ingredients:

(a) 1  19.5-ounce package italian turkey sausage (links and wrappings removed)

(b) 2  32-ounce cartons chicken broth (reduced-sodium)

(c) 1 piece medium butternut squash (peeled and cubed)

(d) 1/2 cup parmesan cheese (shaved) 

(e) 1 bunch kale (trimmed and chopped coarsely)

Directions:

1. In a soup pot over medium heat, put in the sausages. Cook them for 10 minutes, stirring and breaking the sausages into crumbles.

2. Add in the chicken broth and butternut squash. Bring the mixture to a boil. 

3. Add in the kale by batch. Let each batch wilt slightly before adding in a new batch. Bring the soup to a boil. 

4. Lower the heat. Let the soup simmer for 20 minutes or until the vegetables have become tender.

5. Pour into serving bowls. Top each serving with shaved parmesan cheese. Serve. 

Nutritional  info (per serving):  163 calories, 20g carbs, 5g fats, 13g proteins, 5g fiber

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Some of the Best Supplements for a Ketogenic Diet

 

                                         SUPPLEMENTS  FOR  A  KETOGENIC  DIET 

Although no supplements are required, but some can be useful and helpful to boosts your health, if taking it in a right way.

                                                

                                                  MCT  OIL

Medium-chain triglycerides (MCTs) are fats found in foods like coconut oil. They’re metabolized differently than the long-chain triglycerides (LCT) found in most other foods. MCT oil is a supplement that contains a lot of these fats and is claimed to have many health benefits. 

Triglyceride is simply the technical term for fat. Triglycerides have two main purposes. They’re either burned for energy or stored as body fat. Triglycerides are named after their chemical structure, specifically the length of their fatty acid chains. All triglycerides consist of a glycerol molecule and three fatty acids. The majority of fat in your diet is made up of long-chain fatty acids, which contain 13-21 carbons. Short-chain fatty acids have fewer than 6 carbon atoms. 

In contrast, the medium-chain fatty acids in MCTs have 6-12 carbon atoms. The following are the main medium-chain fatty acids:

C6: caproic acid or hexanoic acid

C8: caprylic acid or octanoic acid

C10: capric acid or decanoic acid

C12: lauric acid or dodecanoic acid

MCT oils generally contain either 100% caprylic acid (C8), 100% capric acid (C10), or a combination of the two. Caproic acid (C6) is not normally included due to its unpleasant taste and smell. Meanwhile, lauric acid (C12) is often missing or present in only small amounts. MCT oil as better than coconut oil because caprylic acid (C8) and capric acid (C10) are thought to be more rapidly absorbed and processed for energy, compared with lauric acid (C12). 

                              

                                         SOURCES  OF  MCT

There are two main ways to increase your intake of MCTs-through whole food sources or supplements like MCT oil. 

                                         

                                         FOOD  SOURCES

The following foods are the richest sources of medium-chain triglycerides, including lauric acid, and listed along with their percentage composition of MCTs. 

coconut: 55%

palm kernel oil: 54%

whole milk: 9%

butter: 8%

Although the sources above are rich in MCTs, their composition of them varies. For example, coconut oil contains all four types of MCTs, plus a small amount of LCTs. However, its MCTs consist of greater amounts of lauric acid (C12) and smaller amounts of the capra fatty acids (C6, C8, and C10). In fact, coconut oil is about 42% lauric acid, making it one of the best natural sources of this fatty acid. So, you can added to drinks or yoghurts, MCT oil provides energy and helps increase ketone levels. 

                                                 

                                                CAFFEINE

Caffeine is a natural stimulant most commonly found in tea, coffee, and cacao plants. It works by stimulating the brain and central nervous system, helping you stay alert and prevent the onset of tiredness. Once consumed, caffeine is quickly absorbed from the gut into the bloodstream. From there, it travels to the liver and is broken down into compounds that can affect the function of various organs. It functions by blocking the effects of adenosine, which is a neurotransmitter that relaxes the brain and makes you feel tired. 

Caffeine helps you stay awake by connecting to adenosine receptors in the brain without activating them. This blocks the effects of adenosine, leading to reduced tiredness. It may also increase blood adrenaline levels and increase brain activity of the neurotransmitters dopamine and norepinephrine. This combination further stimulates the brain and promotes a state of arousal, alertness, and focus. Because it affects your brain, caffeine is often referred to as a psychoactive drug. 

                      

                    FOODS  AND  DRINKS  CONTAIN  CAFFEINE

Caffeine is naturally found in the seeds, nuts, or leaves of certain plants. These natural sources are then harvested and processed to produce caffeinated foods and beverages. 

Here are the amounts of caffeine expected per 8-ounce (240-ml) serving of some popular beverages: 

Espresso: 240–720 mg

Coffee: 102–200 mg

Yerba mate: 65–130 mg

Energy drinks: 50–160 mg

Brewed tea: 40–120 mg

Soft drinks: 20–40 mg

Chocolate milk: 2–7 mg

Some foods also contain caffeine. For instance, 1 ounce (28 grams) of milk chocolate contains 1–15 mg, whereas 1 ounce of dark chocolate has 5-35 mg. 

                                                 

                                              CREATINE

Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise. Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance. Several factors affect your body’s creatine stores, including meat intake, exercise, amount of muscle mass and levels of hormones like testosterone and IGF-1. 

About 95% of your body’s creatine is stored in muscles in the form of phosphocreatine. The other 5% is found in your brain, kidneys and liver. Creatine also alters several cellular processes that lead to increased muscle mass, strength and recovery. 

                                

                                 BENEFITS  OF  CREATINE

Creatine can improve health and athletic performance in several ways. In high-intensity exercise, its primary role is to increase the phosphocreatine stores in your muscles. The additional stores can then be used to produce more ATP, which is the key energy source for heavy lifting and high-intensity exercise. 

It also helps you gain muscle in the following ways: 

Boosted  workload: Enables more total work or volume in a single training session, which is a key factor in long-term muscle growth. 

Increased  cell  hydration: Lifts water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth.

Lower  myostatin  levels: Elevated levels of the protein myostatin can slow or totally inhibit new muscle growth. Supplementing with creatine can reduce these levels, increasing growth potential. 

Reduced  protein  breakdown: May increase total muscle mass by reducing muscle breakdown. 

Improved  cell  signaling: Can increase satellite cell signaling, which aids muscle repair and new muscle growth. 

Creatine supplements also increase phosphocreatine stores in your brain, which may improve brain health and prevent neurological disease. It is provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise. 

                                                           

                                                WHEY

Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production. It is a complete, high-quality protein, containing all of the essential amino acids. In addition, it is very digestible, absorbed from the gut quickly compared to other types of protein. There are three main types of whey protein powder, concentrate (WPC), isolate (WPI), and hydrolysate (WPH). 

As a dietary supplement, whey protein is widely popular among bodybuilders, athletes, and others who want additional protein in their diet. Whey protein has been found to be effective at moderating blood sugar, increasing both the levels of insulin and the sensitivity to its effects. When compared with other sources of protein, such as egg white or fish, whey protein seems to have the upper hand. 

As a result, it can be effectively used as a supplementary treatment for type 2 diabetes. Taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood sugar in both healthy people and type 2 diabetics. 

                                             

                                      HOW  TO  USE  IT

Whey protein is very easy to incorporate into the diet. It is sold as a powder that can be added to smoothies, yoghurts, or simply mixed with water or milk. 

Keep in mind that taking too much protein is useless. The body can only utilize a limited amount of protein at a given time. 25-50 grams per day (1-2 scoops) is a commonly recommended dosage, but make sure to follow the dosage instructions on the packaging. 

Excessive consumption may also cause digestive problems, such as nausea, pain, bloating, cramping, flatulence, and diarrhea. If you have ever had liver or kidney problems, then consult with a doctor before taking a protein supplement. 

At the end, whey protein is not just a convenient way to boost your protein intake, it may have some powerful health benefits as well. 

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Check Out the Proper Diet for a Cabin Crew

 

                                                             CABIN  CREW  DIET  PLAN

CHICKEN  FAJITA  SALAD  WITH  LIME-CILANTRO  VINAIGRETTE

This veggie-packed take on chicken fajitas makes a typically high-caloric dish keto-approved. Plus, chicken breasts are an excellent source of protein - one portion contains almost half of your daily requirement.

Active Time: 35 Minutes

Total Time: 35 Minutes 

Makes: 4 Servings

Ingredients: 

(a) 2 8-ounce boneless, skinless chicken breasts

(b) kosher salt and black pepper

(c) 2 bell pepper (orange and yellow), quartered lengthwise 

(d) 1 jalapeno, halved lengthwise

(e) 1 medium onion, sliced into 1/2 inch thick rounds 3 tablespoon plus  

(f) 1 teaspoon olive oil 

(g) 1 avocado 

(h) 2 limes 

(i) 2 packed cups cilantro (including thin stems)

(j) 2 small hearts romaine, leaves separated, halved if large 

Tip:

If you have a favorite salad dressing, make a double batch to always have a nutritious homemade dressing on hand. This Lime-Cilantro Vinaigrette has more health benefits than you may realize - vitamin A from the cilantro, vitamin C from the lime juice, and healthy fats from olive oil. 

                         

                                  CHICKEN  FRIED  "RICE" 

If you love the fried rice from your local chinese restaurant, try this recipe. It's packed with all the same delicious veggies and salty flavor, but without the heavy carbs. 

Active Time: 25 Minutes

Total Time: 25 Minutes 

Makes: 4 Servings

Ingredients:

(a) 1 tablespoon plus 2 teaspoons avocado oil 

(b) 1/2 pound boneless, skinless chicken breasts, pounded to even thickness 

(c) 2 large eggs, beaten 

(d) 1 red bell pepper, finely chopped 

(e) 1 small carrot, finely chopped 

(f) 1/2 small onion, finely chopped 

(g) 1 clove garlic, finely chopped 

(h) 2 scallions, finely chopped, plus more for serving

(i) 1/2 cup frozen peas, thawed 

(j) 2 cups cauliflower "rice" 

(k) 1 tablespoon coconut aminos 

(l) 1 teaspoon rice vinegar

(m) kosher salt and pepper

Directions: 

1. Heat a large, deep skillet on medium-high. When hot, add 1 tablespoon avocado oil, then chicken, and cook until chicken is golden brown, 3 to 4 minutes per side. Transfer to a cutting board and let rest 6 minutes before slicing. 

2. Add 2 teaspoons avocado oil to skillet, then eggs, and scramble, about 1 minute; transfer to a bowl. 

3. Add red pepper, carrot, and onion to skillet and cook, stirring often, until just tender, 4 to 5 mintues. Stir in garlic and cook 1 minute. Add scallions and peas to the skillet and toss to combine. 

4. Add cauliflower, coconut aminos, and rice vinegar and toss to combine. Let cauliflower sit, without stirring, 2 minutes. Toss with chicken, eggs, and 1/4 teaspoon each salt and pepper. 

Per Serving:  210 calories, 10g fat (2g saturated fat), 19g protein, 340mg sodium, 10g carbohydrates, 5g sugars (0g added sugars), 4g fiber 

Tip:

Avoid all processed oils when on the keto diet. The best oils have not been heated or treated with chemicals during the extraction process. Instead, they are extracted through pressing or grinding the fruit or vegetable to release the oil. 

                      

                              SPAGHETTI  SQUASH  BOWLS

A great noodle alternative, spaghetti squash becomes slightly sweet when roasted and makes a perfect base for sauces, cheese, and herbs. Plus, it's low-calorie and high in fiber and vitamin C, helping you keep your digestion on track. After enjoying this dish you might even ask, "who needs spaghetti?"

Active Time: 10 Minutes

Total Time: 1 Hour 20 Minutes 

Makes: 4 Servings

Ingredients:

(a) 2 small spaghetti squash (about 3 pounds each), halved and seeded

(b) 16 ounces part-skim ricotta

(c) 10 ounces frozen chopped spinach, thawed and squeezed dry 

(d) 1/4 cup sliced pitted kalamata olives 

(e) 2 tablespoons chopped oregano leaves

(f) 4 teaspoons lemon zest 

(g) 4 teaspoons olive oil 

(h) 1/2 teaspoon kosher salt 

(i) 1/2 teaspoon black pepper 

(j) 4 teaspoons pine nuts, toasted, for topping 

(k) 1 ounce pecorino, shaved, for topping 

Directions:

1. Heat oven to 425°F. Place squash halves, cut side down, in a baking dish. Add 2 cups water and cover tightly with foil. Bake until squash is tender, 30 minutes. Leave oven on. 

2. Let squash cool slightly. Using a fork, scrape flesh into a large bowl; reserve shell halves. Stir in ricotta, spinach, olives, oregano, lemon zest, olive oil, salt, and pepper. 

3. Divide mixture among 4 squash halves and bake until bubbly, 20 mintues more. Top with pine nuts and pecorino. 

Per Serving:  387 calories, 25g fat (8g saturated fat), 20g protein, 916mg sodium, 24g carbohydrates, 5g sugars (0g added sugars), 5g fiber 

                          

                             BROILED  PARMESAN  TOMATOES

If you're not usually a fan of raw tomatoes, try them broiled. A direct blast of heat brings out the natural sweetness of the fruit along with a little bit of charred flavor. Topping the tomatoes with cheese makes them even more delicious!

Active Time: 10 Minutes

Total Time: 15 Minutes 

Makes: 4 Servings

Ingredients:

(a) 1 tablespoon butter 

(b) 1 clove garlic, finely chopped

(c) 1/4 cup freshly grated parmesan 

(d) 4 small ripe plum tomatoes (3 ounces each), cut in half lengthwise 

 Directions:

1. Heat broiler. Melt butter in a 1-quart saucepan on low. Add garlic and cook, stirring, until golden; remove from heat.

2. Scatter parmesan on a sheet of waxed paper. Dip the cut sides of tomatoes in garlic butter, then in parmesan; place tomatoes, cheese side up, on a wire rack set in the broiler pan. Sprinkle any remaining parmesan on top; drizzle with any remaining garlic butter. 

3. Place the pan under the broiler at the closest position to the heat source. Broil until parmesan is golden, 3 to 4 minutes.

Per Serving:  70 calories, 5g fat (3g saturated fat), 3g protein, 150mg sodium, 4g carbohydrates, 2g sugars (0g added sugars), 1g fiber 

                      

                         BRUSSELS  SPROUTS  WITH  BACON

Brussels sprouts are part of the family of cruciferous vegetables that contain a cancer-reducing sulfur compound called glucosinolates. They are also high in iron, potassium, and folate, which are good for digestion and healthy red blood cells. 

Active Time: 15 Minutes

Total Time: 40 Minutes 

Makes: 10 Servings

Ingredients:

(a) 2 quarts water 

(b) 3 10-ounce containers brussels sprouts, trimmed and cut in half lengthwise

(c) 6 slices bacon

(d) 1 tablespoon olive oil 

(e) 2 cloves garlic, finely chopped 

(f) 1/2 teaspoon salt 

(g) 1/4 teaspoon coarsely ground black pepper

(h) 1/4 cup pine nuts, toasted, for topping

Directions:

1. In a 4-quart saucepan, bring water to a boil on high. Add brussels sprouts, return water to a boil, and cook until brussels sprouts are tender-crisp, about 5 minutes; drain. 

2. In a 12-inch skillet, cook bacon on medium until browned. With tongs, transfer bacon to paper towels to drain and cool; crumble.

3. Discard all but 1 tablespoon bacon drippings from the skillet. Add olive oil and heat on medium-high. Add brussels sprouts, garlic, salt, and pepper. Cook, stirring frequently, until brussels sprouts are lightly browned, about 5 minutes. Top with pine nuts and bacon.

Per Serving:  About 95 calories, 6g fat (1g saturated fat), 5g protein, 200mg sodium, 8g carbohydrates, 2g sugars (0g added sugars), 3g fiber 

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