Low Carb Recipes – Keto Recipes
Low carb recipes are seeing a tremendous surge in popularity lately. This is because modern nutrition science is finally understanding that low fat, high carb diets are bad for people.
Fat, which had been demonized for decades as an artery-clogging monster, is pretty good for us in our diets. It’s necessary for proper nerve function, hormone production, and keeping us energized. Fat in meals keeps you fuller for longer, making it less likely that you’ll overeat, and help you lose weight.
Finally, there’s a positive correlation between saturated fat intake and testosterone and muscle growth; foods like butter and coconut oil are now health foods and rightly so, as they provide an incredible range of benefits to your body.
How does the low carb diet maximize these health benefits of fat? Conceptually, it’s pretty simple:
- Keep carbs low – under 25g a day, ideally
- Make protein a goal – aim for at least 60g a day
- Eat if you’re hungry!
When you eat tons of carbs, your blood sugar is consistently elevated, and then so is insulin. Insulin is a hormone that keeps your blood sugar in check by shuttling the glucose into cells, but when there’s a consistently high amount of insulin, your cells become resistant. This insulin resistance makes it easier to store fat, and chronically high levels of insulin also cause excessive inflammation in the body, which contributes to heart disease, high blood pressure, and potentially type 2 diabetes.
Low carb diets focus on keto recipes like the ones on this page to keep your blood sugar stable, helping your body regain insulin sensitivity and keeping your mood and energy levels stable. Also, since processed food has so many additives – usually sugar included – low carb diets encourage you to cook for yourself. This leads to eating more whole foods and improving your diet in that way as well.
The Benefits of Low Carb Recipes
Most people have probably heard of the Atkins diet, which is a pretty general take on ketogenic eating. Wildly popular in the 70s and again in the 90s, Atkins and the low-carb diet are one of the best ways to lose weight. In fact, one of the biggest benefits to low carb eating is that it is a very efficient way to lose weight without much effort. The combination of filling meals that reduce overeating and the fact that, when you’re in ketosis your body burns stored fat for energy makes this an ideal diet for people whose primary goal is fat loss. Beyond just fat loss, ketosis has an additional benefit in that it spares muscle when you’re eating at a deficit. On a normal diet, when you eat fewer calories than you need for the day, your body breaks down muscle and fat in nearly equal amounts to make up for the difference. With keto, your body is primed to burn mostly fat, particularly if you’re meeting your protein goal for the day. This results in a better metabolism and more total fat lost. Low carb recipes offer:
- Improved energy levels
- Solid nutrition
- Reduced muscle loss on a diet
- Better satiation
- Less overeating
Even before low carb eating was seen as an effective diet tool, it had been used for decades as a way to treat childhood epilepsy, with long-term reliability. The positive mental effects of keto recipes and eating are profound and span a wide range of benefits, including:
- Greater focus
- Improved mental clarity
- Better sleep
- Stable mood
- Better hormonal balance (particularly insulin, leptin, and testosterone/estrogen)
Ketosis and the subsequent metabolic state associated with it has been shown to have positive effects on chronic conditions, from PCOS to type 2 diabetes. Just a few weeks of eating keto recipes and keeping your blood sugar stable often results in improved energy, elevated mood, and possibly best of all, quick weight loss. It’s not uncommon for people to drop 10 pounds or more in the first couple of weeks while sticking with a keto diet!
Getting control of your diet is the first and most important step towards lasting health and weight loss. Low carb recipes like these will give you a good blueprint to move forward with permanent changes to the way you eat that will improve your life and health. When filled with healthy, whole foods that are low in carbs and prepared deliciously, the keto diet is an amazing way to create a lasting, positive difference in your life!