Getting Started on the Keto Diet

Getting started on the Keto Diet

The ketogenic diet (also known simply as “keto”) is a high fat, low carb diet that seems to be everywhere right now. People who follow a ketogenic diet usually report losing weight quickly without feeling deprived, as well as other benefits such as mental clarity, improved digestion, and stable energy levels.

But Isn’t Fat Bad for Me?

It was once thought that fat was bad for us. It’s important to recognize, however, that there are several different types of fat. Some types of fats are considered healthy (even by those who don’t follow the ketogenic diet plan). Unsaturated fats found in avocados, fish, nuts, and seeds are considered healthy across the board. 

If you’re considering jumping on the bandwagon, here are some tips to help you get started right.

What to Avoid

The goal of a keto diet is to get your body into a state where it burns fat for energy rather than sugar. This state is called ketosis and is where the name “keto” originates.  Ketosis is accomplished by limiting carbohydrates and increasing the body’s fat intake. That means avoiding sugar (including high-sugar fruits), grains, starches, beans, legumes, root vegetables, and alcohol. 

What to Eat

Instead, you should be fueling your body with healthy fats, such as grass-fed beef, fatty fish like salmon or tuna, nuts, seeds, avocados, and healthy oils like olive oil. You can also eat cheese and other dairy products on a keto diet, but many experts recommend eating dairy sparingly. Be sure to also consume low-carb vegetables like most greens, onions, and tomatoes. 

Best Practices

To succeed with the keto diet, it’s best to plan out your meals and snacks ahead of time. Many of your favorite dishes can be made in a ketogenic way by substituting ingredients. For example, you’ll find recipes like pancakes, pizza, and even cupcakes in keto cookbooks and online. They are mostly made using healthy ingredients like almond flour, coconut flour, and alternative natural sweeteners like stevia or monk fruit. 

It’s always a good idea to consult your doctor before starting a new plan. Not every plan is right for everyone! If your doctor gives you the green light, then go for it!  Do your research, get your hands on a great keto cookbook, and prepare your food ahead of time. Eliminate temptations from your home and fill your pantry with healthy, fatty foods. That’s your recipe for success!

Best Keto Diet Cookbooks

21-Day Ketogenic Diet Weight Loss Challenge: Recipes and Workouts for a Slimmer, Healthier You Paperback – August 28, 2018

by Rachel Gregory MS CNS ATC CSCS (Author), Amanda C. Hughes

The 21-Day Ketogenic Diet Weight Loss Challenge is the first targeted meal plan and exercise guide to help you lose weight fast on ketogenic diet.

Real weight loss is a combined approach of diet, exercise, and a healthy mindset. The 21-Day Ketogenic Diet Weight Loss Challenge combines the ketogenic diet with effective wellness strategies for a results-driven, kick-start plan to lose weight permanently.

This 21-day ketogenic diet challenge tells you what to eat and when with a clear, easy-to-follow meal plan that includes more than 100 keto-friendly recipes. To complement your diet, The 21-Day Ketogenic Diet Weight Loss Challenge also offers guidance on other fundamental elements of weight loss, including exercise, sleep, and stress management.

The Big Book of Ketogenic Diet Cooking: 200 Everyday Recipes and Easy 2-Week Meal Plans for a Healthy Keto Lifestyle Paperback – September 4, 2018

by Jen Fisch (Author), Julie Smith (Foreword)

The Big Book of Ketogenic Diet Cooking is the ultimate bible to maintain a healthy keto lifestyle with the biggest selection of recipes, meal plans, nutritional information, and more!

The biggest thing to happen to the ketogenic diet since fat bombs, The Big Book of Ketogenic Diet Cooking is an unmatched reference with the largest collection of recipes and meal plans yet for keeping up with the ketogenic diet.

Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes Paperback – December 12, 2017

by Suzanne Ryan (Author)

The ketogenic diet, a low-carb, high-fat way of eating, is remarkably effective at transforming people’s lives, helping them shed pounds and find relief from common health conditions. No one knows this better than Suzanne Ryan. In her quest to overcome her lifelong struggle with her weight, she stumbled upon the ketogenic diet and decided to give it a shot. In just one year, she lost more than 100 pounds and reclaimed control over her health and well-being.

Keto for Life: Look Better, Feel Better, and Watch the Weight Fall off with 160+ Delicious High-Fat Recipes Paperback – May 29, 2018

by Mellissa Sevigny (Author)

The ketogenic lifestyle has been proven to aid in weight loss and to help people achieve better overall health. Mellissa Sevigny, the voice behind the highly acclaimed food blog I Breathe, I’m Hungry, has been a leader in low-carb, ketogenic living for many years and understands the key factors to achieve lifelong success. In her new book, Keto for Life, she delivers a complete road map to adopting and sustaining a ketogenic diet. Keto for Life is a book for real people with busy lives, picky family members, and moderate budgets. Mellissa firmly believes that budget, time, and eating with loved ones should not be deterrents to living a keto lifestyle, feeling great, and enjoying the food you’re eating. Keto for Life gives readers tools and recipes to thrive on keto.

Keto Comfort Foods: Family Favorite Recipes Made Low-Carb and Healthy Paperback – May 2, 2017

by Maria Emmerich (Author)

The ketogenic diet is all about nourishing and healing your body with nutrient-dense whole foods, as international bestselling author Maria Emmerich has demonstrated in her previous books, including The Ketogenic Cookbook (with Jimmy Moore) and The 30-Day Ketogenic Cleanse. But food is more than just nourishment; food is tradition, food is love, and most importantly, food is a celebration. The mere thought of eating a particular meal or the smell of a favorite childhood dish can evoke positive memories, whether it’s a simple Sunday dinner with family or a major life event.

A New Year is a Great Time to Plan a New Cooking Space

new year cooking space Edita Kaye

The beginning of a new year is all about doing away with the old and improving your life. For anyone with a love of food and cooking, an upgrade to your kitchen might be just the thing you need! Here are a few books to get you started and give you ideas to fit your culinary needs.

The Kitchen Bible: Designing the Perfect Culinary Space, 2014 by Barbara Ballinger

This book is a step-by-step guide to creating your perfect kitchen. There are hundreds of photographs and abundant inspiration for layouts, advice for speaking to a contractor, checklists and more.

New Kitchen Idea Book (Taunton’s Idea Book Series), 2016 by Heather J. Paper

If you’re looking for kitchen upgrades that focus on layout, lighting and storage without breaking the budget, this book is a great option. It features photos and step-by-step instructions to help you create a kitchen that is both gorgeous and functional.

Kitchen Ideas, 2009 by Better Homes and Gardens

This gem offers hundreds of inspiring ideas, including a survey of kitchen trends, ideas for enhancing your existing floor plan, advice on mixing and matching materials, and making it all happen affordably. It’s great for transformations big and small.

Country Living 500 Kitchen Ideas: Style, Function & Charm, 2014 by Dominique DeVito

DeVito’s 2014 book is a revised edition of her bestselling book. Every page is packed with innovative ideas to make a kitchen both inviting and efficient. You can find advice on appliances, colors and patterns, walls, storage, windows, accessories and more.

House Beautiful Kitchens: Creating a Beautiful Kitchen of Your Own, 2012 by Lisa Cregan

Input from some of the country’s finest designers are included in this book, including Johnathan Adler, Jeff Lewis and Carole Lalli. The various styles and tips in this book are sure to point you in the direction of a kitchen you’ll love.

The kitchen is often the most loved and used space in the house, so why not make yours a priority in 2019!

Enjoy an Old Fashioned Christmas with these Cookbooks and Recipes

Christmas is a magical time of year, and there’s nothing more special than gathering around the table with your loved ones for a holiday meal. If your old recipes have gotten lost over the years, have no fear! Here are a few traditional resources for your next big meal. 

Camille Glenn’s Old-Fashioned Christmas Cookbook, 1996

Camille Glenn s well-known for writing The Heritage of Southern Cooking. In this Christmas Cookbook, Glenn provides his readers with nineteen holiday menus that will last you through the whole busy season!

An Old-Fashioned Christmas: Sweet Traditions for Hearth and Home, 2015

If you’re looking for great food and drink recipes, decorating ideas and heartwarming stories, look no further than this piece by Ellen Stimson. A resident of New England, she uses beautiful pictures to share her family traditions and encourage you to make your own traditions with your loved ones. 

Time-Life Old Fashioned Christmas Cookbook, 1996

Appetizers, drinks, soups, salads, relishes, meats, veggies, poultry, bread, cookies, candies, breakfast and food to hand out as gifts… What more could you want?!

Hershey’s Old-Fashioned Christmas Cookbook, 1989

For traditional cookies, candies, breads, pies, and cakes, this is a great cookbook to keep as a reference in your kitchen for the holidays.

Old Fashioned Country Cookies Cookbook, 1994

For many of us, Christmas isn’t Christmas without tons of cookies! Find tips for your favorite staples or branch out with new recipes using this book from the Gooseberry Patch Everyday Cookbook collection. 

A Very Merry Menu: 40 Traditional Christmas Recipes from Around the World: A Global Guide to Feasting, 2017

Christmas is so unique because every country does it differently. From Germany to Iceland to Switzerland to our own U.S.A, Martha Stephenson beautifully illustrates culture and tradition.

I hope these books and recipes help to make your home festive and cheery this Christmas. 

Ketogenic Cookbooks Recommended by Edita Kaye

Keto Cookbooks recommended by Edita Kaye

When you’ve decided to live a Ketogenic lifestyle, the best place to find new recipes is in a cookbook! Here are a few of my favorites that will give you new ideas and fit into your lifestyle.

The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet – by Jen Fisch

Jen Fisch, the blogger behind Keto in The City shares her favorite keto meals for your hectic life. As a busy mom, she knows how difficult it can be to cook healthy meals daily. These 130 recipes truly simplify the ketogenic diet. It includes one-pot meals, meals that can be made in less than 30 minutes, and even  5-ingredient meals. It’s the perfect resource for your next breakfast, lunch, dinner or snack!

The Essential Keto Cookbook: 124+ Ketogenic Diet Recipes – by Louise Hendon and Christopher Kelly

If you’re looking for more than 124 keto recipes and 200 pages of full-color, this is the cookbook for you. It features a complete ketogenic meal plan and food list to take any guesswork out of the equation. The authors featured recipes that are sugar-free, low-carb, gluten-free, grain-free, dairy-free and legume-free, helping those with diet restrictions to stay on track in a tasty way.

The One Pot Ketogenic Diet Cookbook: 100+ Easy Weeknight Meals for Your Skillet, Slow Cooker, Sheet Pan, and More – by Liz Williams

If you’re trying to follow a healthy diet with a busy schedule, sometimes one-pot recipes can be a lifesaver. This cookbook features over 100 keto recipes with clear instructions that will make your mouth water. The book features no-mess meals, quick meals, simple ingredients and additional tips and information to help you stay on track.

 

Quick & Easy Ketogenic Cooking: Meal Plans and Time Saving Paleo Recipes to Inspire Health and Shed Weight – by Maria Emmerich

Maria Emmerich is a nutritionist and popular food blogger who takes the guesswork out of ketogenic cooking with this book. It includes more than 170 recipes, and also gives an in-depth look at the science behind the keto diet. She includes tips for success and eating at restaurants, as well.

 

 

The Wicked Good Ketogenic Diet Cookbook: Easy, Whole Food Keto Recipes for Any Budget – by Amanda C. Hughes

This cookbook is a great roadmap for navigating through the keto diet. Hughes especially focuses on sticking to the diet without breaking your budget. She stresses that a keto diet isn’t just a fad; it is a lifestyle change. In this comprehensive book with 175 recipes, you’ll learn everything you need to know about the keto diet.

Fruit Infused Water: Benefits and Recipes

Fruit Infused Water by Edita Kaye

Drinking enough water is key to maintaining good health, but there are alternatives to plain water. One of the healthiest ways to give your water a kick is by infusing it with fruit, herbs and even vegetables.

To get the most nutritional value from your infused water, you’ll have to consume the fruit after you’re finished with the water. However, if you’d prefer to discard the fruit afterwards, you’re still reaping benefits by infusing your water in the first place. For example, if you have fun creating new recipes for your infused water, it could lead to more water consumption.

Here are a few recipe possibilities to get you started:

  1. Citrus Mint Water

By adding grapefruit, lemon, mint and cucumber to your water, you’ll get a combination of freshness and citrus that is perfect for a hot summer day. Grapefruit is known to be rich in antioxidants and immune-boosting properties, so snacking on some slices while you hydrate could give you additional health benefits.

  1. Mojito Water

Alcohol can dehydrate you, but you can satisfy your mojito craving with some non-alcoholic, infused water instead! With mint and lime, your water is transformed into a light, tart beverage. If you add a touch of sugar, your taste buds are really in for a treat.

  1. Apple Cinnamon Water

When you think apples and cinnamon, you probably think of autumn days and falling leaves. However, cinnamon is great for digestion, so infusing your water with apple and cinnamon is a great treat year-round. If you add plums and pears to the apples and cinnamon, it creates great balanced flavor.

  1. Ginger Peach Water

Ginger is a root with anti-inflammatory properties that can help with digestion. When ginger is combined with the flavor of a ripe peach, it’s like they’re a match made in heaven.

  1. Watermelon Basil Water

Nothing says “summer” like fresh watermelon. By throwing watermelon and some basil leaves into your water, it’ll be a beautiful mix of green and pink that tastes even better than it looks.

  1. Lavender Lemon Water

Lavender isn’t just a great candle scent. It’s also a natural way to add sweetness to your water. By infusing your water with lemon and lavender, you can create a unique flavor combination that can be made into lemonade with a bit of sugar or raw agave nectar.

I hope these recipes give you ideas for your summer diet. Connect with me on social media to tell me about your favorite recipe!