FIT360USA: diet
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Carbohydrates in a diet should provide 55 to 65% of total calories, each gram of carbohydrate provides 4 kilo calories. So we can see that the main component in a balanced diet is carbohydrates. Foods that provide carbohydrates are mainly bread, grains, cereals, vegetables and fruits. Milk and milk products are also a source of carbohydrates as well as protein.

Carbohydrates in a Diet, Good or Bad for You

In a 2000-calorie diet, between 900 and 1300 calories must come from carbohydrates. This translates into a daily intake of between 225 and 325 carbohydrates per day.

Carbohydrates are the body's main source of energy. They provide the energy through glucose, which is the final component obtained when the body processes or metabolizes food containing carbohydrates. Glucose is required for the cells to function properly and is used by all internal organs, the brain, the muscles.

Another point to take into account when ingesting carbohydrates, is that after being absorbed and broken down into sugars, (glucose being the final product) when passing into the blood it rises in addition to the level of the same, the hormone that regulates it, the insulin. The glycemic index of foods measures how much blood sugar rises after eating a precise amount of a food, if it is high there is a pronounced rise in glycemia and the hormone insulin. This insulin spike triggers biochemical signals that translate into hunger, which can promote excessive calorie intake and possible weight gain if carbohydrates are ingested in excess, or in presentations that lead to rapid absorption (such as liquids), or in processed form, which eliminates the accompanying fiber and vitamins in their natural (unprocessed) state.

When carbohydrates rich in fibre are ingested, sugars tend to pass more slowly into the blood, so that these peaks flatten out, thus indirectly producing more satiety, which helps to control weight. In addition to having less pronounced peaks of insulin, it is beneficial in patients with diabetes, and helps to prevent it in people who do not suffer from it.

It is important to consume carbohydrates in an integral form, be it bread, cereals, or grains. By consuming the whole or complete form of them, in addition to contributing to a better metabolism, we will be providing the necessary amount of fiber to our body, which allows the digestive system to function properly and helps to control blood cholesterol levels.

Fiber in the diet is the substance from plant cells that cannot be broken down by enzymes in the digestive tract. The recommended amount of fiber is 25 to 30 grams per day, from food and not from supplements. Of this amount, it is recommended that 6 to 8 grams come from soluble fiber (dissolves in water).

Practical recommendations

Grains and cereals

Carbohydrates in a Diet - Cereals

  • As a general rule, include at least one serving of whole grains in each meal.
  • Keep a container of oat bran or wheat germ and sprinkle it over salads, soups, breakfast cereals and yogurt.
  • Use whole wheat flour whenever possible when cooking, baking.
  • Choose whole wheat bread. Look at the bread labels and choose the one with the most fiber per slice.
  • Choose cereals with at least 5 grams of fiber per serving.
  • Have whole wheat crackers on hand for a quick snack
  • Cook with brown or wild rice once white, if it is difficult to change, start by mixing them.

Legumes and beans

Carbohydrates in a Diet - Beans

  • Experiment with international dishes, such as Indian or Middle Eastern dishes that use whole grains and legumes.
  • Add beans, chickpeas, or other varieties of beans to your salads. Each serving of ½ cup provides 7 to 8 grams of fiber.
  • The fruits with the most fiber are apple, orange, tangerine, dog, blueberry, strawberry and raspberry. They have 3 to 4 g of fiber per cup. Raspberry up to 8g.

Fruits and Vegetables

Carbohydrates in a Diet - Fruits and Vegetables

  • Eat at least 5 servings of fruits and vegetables each day. Eat preferably fresh fruit, which has more fiber than canned fruit. And consume the skin of the fruit whenever possible.
  • Eat fresh fruit for dessert.
  • Eat the whole fruit instead of juices, since they do not have fiber, in addition to having a high glycemic index, because the absorption of them is very fast, so that glucose and insulin levels also rise rapidly.
  • Add chopped dried fruits to your cookies, buns, pancakes, or breads before baking. Dried fruits have more fiber than fresh fruits. For example 1 cup of grapes has 1 gram of fiber, but 1 cup of raisins has 7 grams. It should also be noted that dried fruit has many more calories than fresh fruit, so portions should be small if you do not want to gain weight.
  • Add sliced bananas, peaches or other fruits to your wax.
  • Grate carrots on your salads.

Vegetables that provide 3 to 4 grams of fiber per serving are half a cup of peas or cauliflower, 1 cup of carrot, 1 medium sweet potato, or half a cup of pumpkin.

The fruits with the most fiber are apple, orange, tangerine, dog, blueberry, strawberry and raspberry. They have 3 to 4 g of fiber per cup. Raspberry up to 8g.

RELATED: Homemade Low Carb Pancakes Recipe

Carbohydrates in a Diet, Good or Bad for You

Recently the “juice therapy” has gained worldwide popularity when it comes to losing weight and improving health in general.

Cucumber and Apple Juice for Weight Loss

It's a very effective therapy because the juice combine a multitude of vegetables, fruits and spices whose concentration brings a wealth of essential nutrients so our metabolic process unfolds perfectly.

Note that the juices are very beneficial for health but they are not “magic”, which means that they help as support of a diet to burn fat and reduce the size but they do not allow us to lower weight if we do not complement them with a healthy diet and physical activity.

This article will teach you to prepare a green juice based in apple, ginger and cucumber which you can consume daily to boost your metabolism and burn stored fat better.

Discover the green juice that will help you lose weight

The advantage of this juice is that its three main ingredients (apple, ginger and cucumber) are excellent natural antioxidants, as well as provide a rich amount of vitamins and minerals that are required in any nutritional plan to lose weight.

Then we will detail the benefits of each ingredient so you know why you should incorporate this juice to your daily diet.

1. Apple

The apple is one of the foods that doctors recommend consuming daily because of the many benefits that gives to our body. This is because the apple grant us vitamins, minerals and fiber but with a minimum intake of calories and fats.

Besides, apple is an excellent ally to treat digestive problems and to promote the development of the metabolic process due to its high fiber content, which allows the elimination of toxins through the intestinal tract while causing satiety instantly avoiding the intake of calories.

The apple also helps us to reduce levels of bad cholesterol (LDL) in blood and to combat fluid retention, two conditions that often hinder effective weight loss.

2. Cucumber

Cucumber is a very healthy ingredient because it is mainly composed of water, which speeds up the metabolism while providing us a satiety feeling without calories. Note that the cucumber has only 16 calories per 100 grams.

In addition, the cucumber is composed of many elements that are beneficial to lose weight and detoxify the body such as phytonutrients, vitamins, minerals and flavonoids.

3. Ginger

Ginger root has properties that help you lose weight and to keep it for different reasons.

First, ginger gives us instant feeling of satiety which helps us avoid binge that cause weight gain. In addition, this plant favors the production of gastric juices, which strengthen the intestinal muscles and facilitate bowel movement.

Also, ginger reduces inflammation and allows us to assimilate better the glucose, allowing a better functioning of the metabolism. Ginger also promotes the metabolism because it contains shogaol and gingerol, two substances that help our body to reuse energy by the oxidation of fats.

RELATED: 22 Skinny Juices Recipes for Weight Loss Cleanse

Apple, cucumber and ginger juice

The best thing of this juice is that, besides being very beneficial to health, is made with ingredients that are widely available and have a low price.


  • 1 green apple
  • 1 cucumber
  • 1 teaspoon of grated ginger (about 3 grams)
  • 200 ml of water (a glass)


  1. Wash, peel and cut the cucumber into pieces
  2. Wash, peel and cut the apple into pieces. Remove the seeds and the heart
  3. Put cucumber, apple, ginger and 200 ml of water in a blender
  4. Mix well to obtain a homogeneous consistency of a juice
  5. Consume while fasting when it is freshly made to maximize its profits

Note that while this juice does not have many contra effects, it is recommended that people with digestive disorders do not consume ginger. So if you suffer from ulcers, gastritis, colitis or Crohn’s disease, do not add the ginger to your preparation.

Incorporate this juice to your daily diet and you’ll see how beneficial it is for your health.

Cucumber, Apple and Ginger Juice for Weight Loss

Cucumber and Apple Juice for Weight Loss

Drinking green smoothies is not only an efficient way to consume fruits and vegetables that you don't normally eat, but it is also a very effective way to lose weight. Green smoothies for weight loss are rich in essential nutrients and fiber that will help reduce your appetite and have the ability to burn fat.

The Best Selection of Healthy Smoothie Recipes for Weight Loss

So if you want to achieve your ideal body through healthy eating, here are the best smoothie recipes for weight loss:

Citrus and Greens Delight Smoothie

One piece of orange is equal to 59 calories. When you think about it, there are more fruits or vegetables that have a lower calorie count than an orange. But what makes it a great ingredient for healthy smoothie recipes for weight loss is its rich fiber content. According to a recent research from Australia, oranges top the list of fruits that are most filling. Add some low-calorie superfoods like leafy greens to the mix and you'll have a delicious glass of a fat-burning smoothie.

Citrus and Greens Delight

What you need:

2 oranges, peeled and seeded

1 small red apple

1 bunch baby spinach, chopped

3 large Romaine lettuce leaves

2 stalks celery

1 cup purified water

Be Berry Fit Smoothie

Like other berries, blueberries are considered to be superfoods. These tiny, delicious fruits are excellent sources of essential vitamins and minerals. They are also rich in powerful antioxidants that help keep the body healthy. 1 serving of blueberries contains 4 grams of fiber which will help you feel full longer and will effectively suppress your appetite. This sweet fruit and vegetable mix is definitely one of the best smoothies for weight loss!

The Best Selection of Healthy Smoothie Recipes for Weight Loss

What you need:

2 cups fresh or frozen blueberries

1 large banana

2 tbsp. hemp seed, hulled

5 leaves kale

2 1/2 cups purified water

Apple-Dandelion Slimmer Smoothie

If you're looking for healthy smoothie recipes for weight loss, you should look for one that uses an apple as an ingredient. Apples are one of the best fruits that aids in weight loss for plenty of reasons. For one, it contains a soluble fiber called pectin which helps block the absorption of bad cholesterol in the body. As a result, fat is utilized in the body instead of being stored. The fiber-rich peel of apples contains ursolic acid which according to a recent study, helps lower the risk of obesity.

Apple Dandelion Slimmer Smoothie

What you need:

2 large apples

1 banana

1 bunch dandelion greens

1 lemon, peeled

2 tsp. flax seeds

4-5 ice cubes

These delicious smoothie recipes for weight loss will not only help you achieve your ideal weight, but will also provide you with essential nutrients that will help maintain your body's health. Drinking green smoothies is definitely the easiest way to lose weight!

Healthy dieting and eating is Donna H.'s passion and it has changed her life. With over a decade of experience and advice from nutritional experts, Donna spends her time writing about what she loves most - nutrition. Her newest book, Fat Burning Smoothies can be purchased on The book is also available in kindle version.

RELATED: 6 Detox Smoothies Recipes To Cleanse Your System

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The Best Selection of Healthy Smoothie Recipes for Weight Loss

There will always be a debate as far as the benefit of eggs to one's health is concerned. Many people say that eggs must be a part of your diet because they are healthy foods. On the other hand, there are also groups that believe that eggs contain high levels of cholesterol. And that if you take it regularly, you would be at higher risks of developing heart diseases. Now what really is the score between the egg and its nutritional value? Is it really a health food or not? Plus, can it burn fats in the first place? It is important to establish whether eggs are fat burning foods or not for everyone's sake.

Can Eating Eggs Help Burn Fat Fast

It is a given that eggs are high-protein foods. So with this fact alone, eggs can be considered as nutritious foods as they are. Protein is necessary to form strong muscles. This is the reason why body builders take protein shakes after extraneous physical activities. So if you're into building muscles, add eggs into your high protein diet for bigger biceps.

But then again, eggs do have cholesterol content. That's a fact too. However, they are mostly concentrated on the yolk. Experts may say that you should stop eating eggs too much because they are big on cholesterol. But that doesn't mean you should totally exclude them from your diet. You can eat one egg everyday without a problem. Anything more than that may put you over the recommended allowance for cholesterol though. If you want to eat more than one egg, be sure to remove the yolk and just eat the white part.

With that detail settled, let's now look into the idea of eggs being fat burning foods. Eggs do have the ability to dissolve fats inside your body. Aside from protein, it is also rich in Vitamin B12, which can help in the breakdown of fats. Just remember that you can't eat more than two eggs a day.

The cholesterol that eggs contain is referred to as dietary cholesterol. Recent studies have shown that the dietary cholesterol found in egg doesn't influence the rise of one's cholesterol level. Dietary fats cause it directly. Dietary fats are mostly found in oily foods. Saturated oil and animal fats have it. These are the food items you should avoid at all costs.

RELATED: 16 Fat Burning Foods - Eating Your Way To Natural Fat Loss

Now this makes eggs a good example of fat burning foods. And it contains vitamins and proteins that the body needs too. With eggs a part of your diet, you can actually be a slimmer, healthier individual. Just follow the rule of thumb though - never go beyond the limit.

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Can Eating Eggs Help Burn Fat Fast

There are literally hundreds of detox drinks available on the internet and in health-food stores however the vast majority of them have a number of ingredients in common, many of which act as diuretics (to flush out toxins) and laxatives (to flush out toxins in a slightly different way!)

Detox Drinks for Effective Cleansing of our System With 2 Simple Recipes

There are two major types of detox drink though and these are juices and water.


Pretty much any fruit and vegetable can be made into a detox juice drink with a juicing machine. In this way, your fruit and veg retain much higher quantities of vitamins and antioxidants which in turn benefit you. According to detox experts the best juices for detox purposes include celery, cucumber, carrot, apple, pineapple, lemon and ginger however any drink that you want to try can be tries - experiment is the key.

You should try to buy organic produce fresh from a farm shop or somewhere similar so that you know it has only been picked in the last 24-48 hours. The longer a fruit or vegetable sits on a shelf the more of its vitamin content it losses and the less it will help your detox.


Distilled water or mineral water is essential during a detox program because it is the main flushing-out ingredient. One point though - the water needs to low-aluminum because aluminum is a heavy metal and a toxin in its own right.

It is recommended that you try to drink at least 8 glasses of water a day however you should be careful not to go overboard as it is very easy to upset the body's natural and very delicate water balance.

Here are 2 simple recipes to help you detox:

Start your day with water

One of the best ways to relieve your body from harmful toxins is by drinking plenty of liquids. Start your day with water. Drink 8 - 10 glasses of water to fight dehydration. Water helps the body to get rid of toxins and flushes out extra fat from the body. And you don’t have to always drink plain water. There are many things that you can add, enhancing the taste while retaining the original properties of all. Add cucumber, lemon, grapefruit, mint leaves, kiwi, watermelon, strawberries, apple in plain water. The choice is plenty. Take 2 liters of water and add the chopped fruits in it. Allow the ingredients to sit in the fridge for a couple of hours. Savor this tasteful blend. Fruits contain antioxidants, and anti-aging quality, which flushes out toxins and improves skin health. This delicious twist to water is safe and nutritious, with no extra calories and is a proven metabolism booster.
Detox Water Recipe


1 litre purified water
Half lemon, sliced
Half lime, sliced
Half grapefruit, sliced
1 cup cucumber, sliced & lightly crushed
Handful mint leaves


Mix all of these contents in a large pitcher.
Add ice cubes if desired, or refrigerate for at least 2 hours before drinking.

Caution: Consume it within 24 hours before the ingredients turn soggy and the citrus gives off a strong taste.

Don’t forget dietary fibre

Fibre, an important part of our diet helps in improving bowel movement and eliminating toxins more efficiently. You can incorporate fibre-rich food in your detox plan, like vegetables, fruits, nuts. A diet rich in dietary fiber improves the nutrition absorption of essential vitamins and minerals such as vitamin C. For example, if your want to improve your skin health, adding vitamin C to your diet will help. Vitamin C is an antioxidant that promotes better skin care and dietary fiber increases the nutrient absorption of vitamin C in your body. Here is a recipe that will help you detox while adding the much required dietary fibre to your meals.
Apple and Lettuce Salad with Melon Dressing


1/2 cup apple cubes
1 cup lettuce, torn into pieces
1/2 cup shredded cabbage
1/4 cup thickly grated carrot
1/4 cup thickly grated beetroot
1/4 cup capsicum cubes (red or yellow)
1/2 cup green grapes
1 tsp lemon juice

To Be Blended Together Into A Melon Dressing

1/2 cup muskmelon puree
1/2 tsp roasted and crusted cumin seeds
1/4 cup chopped coriander
Salt and freshly grounded black pepper


Combine all the ingredients along with the dressing in deep bowl and toss well.
Serve immediately.

RELATED: 5 Green Smoothie Recipes for Weight Loss

Detox drinks are as important to a detox regime as the diet itself so find a couple you like and stick to them. You can always try a few more next time you detox.

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Types of Detox Drinks for Effective Cleansing of our System With 2 Simple Recipes

Some people get a mental picture of themselves starving to death when they hear the word dieting. They think they have to avoid all food that taste good and spend all their time calculating the calorific value of each and everything they managed to ingest during the day.

15 Zero Calorie Foods That Help You Burn Fat and Slim Down

The process of eating a meal has become a sterile and wearisome process for these dieters who need to calculate and monitor their food every time. Food has become an evil and ominous presence in their life.

In fact, they are foods that many people avoid when they feel hungry. Instead, they eat potato chips, chocolate or biscuits. But for those who want to lose weight or wish to pursue a healthier lifestyle, there are some foods that simply burn more calories than they contain. They contain calories known as “negative calories”. Incorporating these foods into the diet is the best way to succumb to hunger without feeling guilty.

From celery and cucumbers to papaya and asparagus, these are foods that you can eat as much as you want according to health and nutrition experts.

1. Cabbage

Total calories per 100g serving: 25

Cabbage often gets brought up for its ability to prevent cancer and heart disease, and it often ranks on lists of foods that help with weight loss. That’s because it has a calorie count so low you end up burning it off just by going about the normal motions of your day. Cabbage soup is one great way to eat cabbage, as it is a filling meal while containing far fewer calories than most soups.

2. Asparagus

Asparagus Zero Calorie Food

Total calories per 100g serving: 20

Asparagus shows up as a side dish to many meals, and is a great choice because its fibrous nature means it will satisfy your hunger, but the number of calories makes it so it doesn’t add much to your daily total. Eating asparagus fresh on a salad is a crunchy and satisfying treat, while grilling it or steaming it are the two best cooking methods. Be sure to go easy on the butter or oil, as that will bring the calorie count right back up.

3. Cucumber

Total calories per 100g serving: 16

The cucumber is also a major source of vitamin C known for its ability to reduce high levels of inflammation in the body. It also contains ascorbic acid, which helps prevent water retention.

4. Cauliflower

Total calories per 100g serving: 25

High in vitamin C. It can be eaten raw or steamed. Cauliflower is also an excellent source of fiber and vitamin K.

5. Celery

Total calories per 100g serving: 16

It's a clear choice for most dieticians, with about 75 percent of the celery stick actually water and 25 percent fiber. Therefore, the high water content of celery means that you will burn more calories. It is also rich in sodium and potassium.

6. Oranges

Oranges Zero Calorie Food

Total calories per 100g serving: 47

Oranges are known for their Vitamin C, but they’re also low in calories compared to other fruits. Whether or not you expend the total number of calories while eating oranges is debatable, but the point of eating foods this low in calorie is not to cancel out the calories, but to keep your total caloric load for the day lower than normal. You’re trying to create a caloric deficit, and an orange can help reach that goal.

7. Beets

Total calories per 100g serving: 43

If you’re going to use beets as a low calorie food you should stick to fresh beets that you either steam, boil, or grill. If you go with the pickled variety you’ll be adding a bit more calories to the mix. In addition to being low in calories, beets are great for the body, containing betalains, an antioxidant that gives it its color and is only found in a few select foods.

8. Tomatoes

Total calories per 100g serving: 18

It's one of the best foods that must be included in the diet. In addition to being low in calorie content, they are very useful for public health.

Experts say that cooked tomatoes can have the same effect as statins for patients struggling with high levels of cholesterol or high blood pressure. It can be an effective alternative to statins and a class of drugs commonly prescribed for conditions that can lead to heart problems because they contain high levels of lycopene, the compound that gives mature tomatoes its bright red color.

Tomatoes also contain the necessary antioxidants for good health. It also helps reduce the risk of heart attacks and strokes.

9. Papaya

Papaya Zero Calorie Food

Total calories per 100g serving: 43

Rich in vitamin S. And contains a lot of antioxidants “beta-cryptoxanthin”, which is believed to reduce the risk of arthritis. The fiber in papaya is also good for controlling constipation and maintaining cholesterol levels. In addition, they contain antioxidants including vitamins C, E and A.

10. Mushrooms

Total calories per 100g serving: 38

No matter which mushroom you choose to go with, the chances are it’s going to be low in calories. These fungi just don’t know how to be high in calories, so you don’t have to worry when using them in a recipe, or sauteing them as a side dish. Even the big, popular portabella mushroom is low in calories, having only 22 of them in a 100 gram serving. Perhaps that’s why it makes such a great replacement to high calorie beef in mushroom burgers.

11. Grapefruit

Total calories per 100g serving: 42

Grapefruit is often pegged as diet food, a title it deserves seeing how it has been shown to rev up a sluggish metabolism, and is recommended to heart patients after surgery. The calories on this aren’t the lowest you can find, but they’re still not worth mentioning when you’re tallying up your total calories for the day. Fruits in general tend to have more calories than vegetables, but they often bring a preferred flavor to the table as well.

12. Zucchini

Total calories per 100g serving: 17

It’s great news that zucchini is low in calories because it is a popular side dish, and can even be incorporated into things like zucchini bread. It’s a very versatile vegetable that puts up such small numbers in the calorie department, it’s hard to do any damage with it. That being said, too much of a good thing is never good, so you’ll want to use this to help you feel satisfied during a meal without overdoing it.

13. Green apple

Green apple Zero Calorie Food

Total calories per 100g serving: 52

Rich in dietary fiber, which helps to feel full for longer periods of time. A study conducted in 2013 reported that dietary fiber promotes satiety, reduces hunger and is useful for weight loss.

14. Broccoli

Total calories per 100g serving: 34

Broccoli is a wonder-food, there’s no other way to describe it. It’s a cancer-fighting food that is also very low in calories. It’s packed with phytonutrients, as well as fiber so it helps keep your digestive system humming along, which is key to maintaining a proper weight. It even contains plant-based protein which can help you if you’re resistance training to build lean muscle.

15. Chili pepper

Total calories per 100g serving: 40

It's one of the best foods that burn calories. As the pepper has the ability to increase metabolic rate, this, in turn, drives the body to burn more calorie immediately after eating. Pepper also helps curb appetite.

RELATED: How to Get in Shape and Stay in Shape

Please use this list of negative calorie foods wisely. I can't stress this enough. Do not over eat one food, chew your food slowly for more satisfaction. You will also lose more calories that way. Especially, if you eat some of them in their raw state. Use them in salads, soups, smoothies, and hearty side dishes. The possibilities are endless. Have fun! Good luck!

15 Zero Calorie Foods That Help You Burn Fat and Slim Down

There are so many fun, healthy options when it comes to making chicken. We can bake it, broil it, fry it, grill it, make a soup or stew and more. But, even with knowing that there are endless possibilities with chicken, it is still so easy to get in the habit of making chicken the same old way we've always made it.

Thai Coconut Chicken Soup (Tom Kha Gai) Recipe

But I am here to share something that will assist you with tapping into the world of chicken-possibility. This something is Paleo recipes. They are easy-to-follow recipes that are designed to support you in eating the foods that your body was programmed to eat. This results in natural weight loss, increased energy, and a stronger, healthier immune system and more. Some of the foods included in the Paleo Diet are wild fruit, game meat, fish and vegetables.

Okay so now that we got that covered lets talk about Thai Coconut Chicken Soup (Tom Kha Gai).


Servings: 4

Prep Time: 10 minutes

Cooking Time: 30 minutes

  • 2 teaspoons Vegetable Oil
  • 2 medium Chicken breast, skinless, raw, cut into chunks
  • 4 medium Shallots, or 1 small onion, sliced
  • 1 clove(s) Garlic, crushed
  • 2 teaspoons Root Ginger
  • 5 stem Lemon Grass Stems, very finely sliced
  • 1 individual Chilli, Green or Red, deseeded and finely chopped
  • 400ml Blue Dragon Coconut Milk Light
  • 568ml Fresh Chicken Stock (1 pint)
  • 2 tablespoons Coriander, fresh, 2 fresh or dried lime leaves
  • 1 pinch Salt
  • 1⁄4 teaspoons Black pepper


Step 1

Heat the vegetable oil in a large saucepan for a few seconds, then add the chicken chunks, searing them for a minute or two. Add the shallots or onion and cook, stirring, for 1 more minute.

Step 2

Add the garlic, ginger, lemongrass and chilli, stirring well. Pour in the coconut milk and stock, then add the lime leaves. Bring to the boil, then reduce the heat and simmer, partially covered, for 25-30 minutes.

Step 3

Just before serving, add the chopped fresh coriander. Season to taste with salt and pepper, then ladle into warm bowls and serve immediately.


Dried lime leaves can be bought from the spice section of your supermarket, and you can look for fresh ones in little packs of Thai seasonings with the fresh vegetables.

That's sounds pretty easy right? So, the next time you're thinking about cooking chicken, step outside your comfort zone and let Paleo Recipes help you take your dish to the next level. Until next time, eat well.

RELATED: 10 Slimming Nordic Vegetarian Diet Recipes

Thai Coconut Chicken Soup (Tom Kha Gai) Recipe

Shepherd’s pie can be a high calorie, low nutrient dish, with its ground beef, buttery mashed potatoes, and cheese. So I went to work making a lower fat and calorie using chicken. And the problem I had was it was too LOW in calories. No matter how many veggies I added and how big the serving got, it just wasn’t 400 calories. So you’ll just have to content yourself with a 350-calorie mega meal.

Skinny Dinner Under 400 Calories - Really Low in Calories Chicken Shepherd’s Pie

  • 2 tablespoons (16 g) cornstarch
  • 1 cup (235 ml) low sodium chicken broth
  • 3 cups (420 g) cooked chicken breast, diced
  • 1 cup (150 g) red bell pepper, chopped
  • 1 cup (160 g) red onion, chopped
  • 20 ounces (570 g) frozen mixed vegetables
  • 20 ounces (570 g) frozen broccoli
  • 3 cups (610 g) mashed potatoes, prepared according to package directions
  • 1/2 cup (58 g) low fat cheddar cheese, shredded

Mix cornstarch with broth. Heat until thickened and bubbly. Stir in chicken. Place in the bottom of a 9 × 9-inch (23 × 23 cm) baking dish. Cook vegetables until almost tender. Spread over chicken mixture. Cover with prepared mashed potatoes. Top with cheddar cheese. Heat under broiler until potatoes start to brown and cheese melts.


Each with: 350 Calories (11% from Fat, 39% from Protein, 50% from Carb); 33 g Protein; 4 g Total Fat; 2 g Saturated Fat; 1 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 43 g Carb; 9 g Fiber; 8 g Sugar; 377 mg Phosphorus; 145 mg Calcium; 809 mg Sodium; 916 mg Potassium; 5932 IU Vitamin A; 15 mg ATE Vitamin E; 96 mg Vitamin C; 64 mg Cholesterol

RELATED: Low Calorie Banana Bread Recipe - Uses Artificial Sweeten

Skinny Dinner Under 400 Calories - Really Low in Calories Chicken Shepherd’s Pie

The Paleo diet is mostly easy to follow and promotes the eating of healthier foods. The diet offers plenty of benefits with many followers starting to notice more energy within a relatively short period, and with the combination of exercise, a leaner physique and a loss in weight. Here are a few of the benefits of the Paleo diet:

6 Benefits of the Paleo Diet

Clean eating

The Paleo diet is intended to promote clean eating with unnatural, processed foods removed and healthier options in their place. Also, there is no need to compromise on flavor when changing the diet to the most nourishing foods.

Typical foods to feature in this diet include lean meat, fresh fruit, seafood, fish, nuts, eggs, seeds, and plant-based oils. While grain, starchy vegetables, dairy products, high-fat meats, sugars and processed foods are some of the items that should be removed from the food intake.

Also, this diet gives a certain amount of freedom to indulge occasionally with snacks such as high-quality dark chocolate or a natural sweetener listed low on the glycemic index.

More movement

The Paleo lifestyle doesn't demand that a particular fitness regimen is followed. Instead of spending 60 minutes at the gym on a daily basis, it is more preferable to vary the activity in an effort to get fit. The preferred exercise options include dancing, swimming, hiking, cycling, walking, or anything similar that will get you outside.

Reduce inflammation

This type of diet eliminates several of the inflammation culprits such as alcohol, sugar, gluten and dairy. By removing these foods, there is less risk of causing sensitivity issues with the immune system. This is certain to help the sufferers of asthma and other allergies.

Eliminate cravings

Followers of the Paleo diet will be eating more healthy fats and protein, which is very useful for filling the stomach and promoting satiety.

Healthier stomach

The stomach is rich in microbes that help to regulate metabolism, boost the immune system, synthesize vitamins, and help digest food. The Paleo diet can eliminate a lot of food types that irritate the system to leave the stomach a lot healthier and more efficient at what it does.

Better Sleep

A further benefit of this diet is the holistic approach to health which is intended to treat the mind, body and soul. In addition to following a healthy diet plan, it is also important to be responsible with self-care and fitness. By getting the better dietary intake, the body is in a much better position to get the restful and deep sleep.

RELATED: Lose 10 Pounds in 30 Days Diet - Healthy Lunch Ideas

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6 Benefits of the Paleo Diet

This recipe article, 5 Green Smoothie Recipes for Weight Loss, aims to help you start on a diet filled with fresh greens. This article offers a variety of green smoothie recipes that incorporate only greens and fruits, those that use non-dairy milk and yogurt, and even grain-filled smoothies (sometimes called ‘thickies’) that are easy to follow and will hopefully encourage you to begin and carry on a healthy and effective way to lose weight.

5 Green Smoothie Recipes for Weight Loss

1. Gleaming Green Spinach and Lettuce Smoothie

Yield: 2 glasses


  • 3 cups chopped romaine lettuce (or about 1 head)
  • 2 cups chopped spinach leaves (about half of a large bunch)
  • ½ cup sliced celery
  • ½ cup diced apples (about ½ medium sized whole)
  • ¼ cup diced pear (about 1 medium sized wholes)
  • ½ cup sliced banana
  • ½ tablespoon fresh lemon juice
  • 1 cup water

Gleaming Green Spinach and Lettuce Smoothie


1. Wash all vegetables and fruits thoroughly before handling them.

2. Put romaine lettuce, spinach and water together in a blender. Process at low speed until mixture becomes smooth.

3. Add celery, apple and pear. Blend mixture at high speed.

4. Lastly, add the banana and lemon juice and puree until well blended.

5. Pour into glasses and serve fresh.


Add ½ cup each of parsley and cilantro for an even greener smoothie. Using stems are okay, but chop them so they do not ruin your blender or smoothie maker.

Add an inch of ginger to recipe for an extra zing.

Smoothie fact:

This smoothie is 7 parts green vegetables and 3 parts fruit, so this will help you put more greens into your diet than you normally could in one sitting. This well-mixed green smoothie is easy to digest, which will make your body absorb more vitamins and minerals. Plus, this smoothie is amazingly filling, so it will keep you from reaching for that carbohydrate packed snack just to pacify your hunger pangs.

2. Energy Booster Spinach and Collard Greens Smoothie

Yield: 1 glass


  • 1 cup fresh spinach
  • 1 cup fresh collard greens
  • 4 whole medium sized oranges
  • 3 cups pineapple chunks

Energy Booster Spinach and Collard Greens Smoothie


1. Squeeze out the juice from the oranges. Use this fresh juice as liquid base for blending the spinach and collard greens together. Blend at slow speed until smooth.

2. Add the pineapples to the orange and greens mixture and blend at high speed until well mixed.

3. Pour and serve immediately.


Want this smoothie to double as a cold thirst quencher? Add 6 ice cubes into the mix and blend until smooth.

Can’t find collard greens? Take it easy by replacing with a cup of chopped kale.

Smoothie fact:

Packed with fruits and vegetables that are rich in minerals, proteins and vitamins A, C, E and K, this smoothie is a surefire energy booster that will allow your body to function at an optimal level. That’s real, green and mean energy in a glass!

3. Minty Papaya Green Smoothie

Yield: 1 glass


  • 3 cups spinach leaves
  • 2 cups cubed ripe papaya
  • 1 cup cubed pear
  • 2 tablespoons goji berries (dried or fresh)
  • 10 fresh leaves of mint
  • 1 cup filtered water

Minty Papaya Green Smoothie


1. Pour water into blender. Add papaya first, followed by the pear, berries and then mint leaves. Add the spinach last.

2. Blend on high speed for about 30 seconds or until the smoothie turns into an even and creamy consistency.

3. Serve fresh.


Substitute papaya with an equal part of banana and you will still have a creamy smoothie.

Pour smoothie into an airtight container and chill in the refrigerator overnight to make a refreshing morning smoothie meal replacement.

Smoothie fact:

This smoothie recipe packs in an abundance of protein, folate, magnesium and potassium. It is also high in vitamins A, B1, B6, C and K.

Aside from its high nutritional value, ripe papaya is also a good creamy fruit base to your smoothie.

4. Green Piña Colada Smoothie

Yield: 4 glasses


  • 1 cup chopped dandelion greens
  • 4 cups fresh ripe pineapple chunks
  • ½ cup shredded coconut meat
  • 4 tablespoons dried pitted dates
  • 2 cups unsweetened coconut water
  • 2 cups ice cubes

Green Piña Colada Smoothie


1. Put all ingredients in a blender. Remember to put the liquid first and the greens last. Add ingredients in between.

2. Blend on high speed until a creamy and smooth puree is achieved.

3. Pour into glasses and serve.


For a nutty taste, add 4 tablespoons raw cashew nuts to the recipe. Just be sure to choose the right cashews (plump, uniform in color, smells nutty and sweet) and always soak them first to remove enzyme inhibitors and make them more digestible.

Smoothie fact:

Dandelion greens may be bitter when eaten raw, but adding this super green vegetable to the mix will make your smoothie taste like it has alcohol in it. Best of all, dandelion greens are said to be the ultimate detox and cleansing green because it is a great liver cleanser.

5. Kiwi Green Smoothie

Yield: 1 glass


  • 1 cup chopped kale leaves
  • 1 cup chopped Romaine lettuce
  • 1 cup chopped Swiss chard leaves
  • ½ cup sliced ripe bananas
  • ½ kiwi fruit
  • Juice of ½ lemon
  • 1 cup distilled water
  • 1 teaspoon bee pollen
  • ½ teaspoon maca powder
Kiwi Green Smoothie


1. Wash all ingredients thoroughly. Prepare as directed in the recipe.

2. Put all ingredients in a blender. Blend at high speed until smooth.

3. Pour into a glass and serve immediately.


Replace water with same amount of unsweetened coconut water for extra alkaline in your green smoothie.

If kiwis are not in season, substitute it with mango or papaya.

Smoothie fact:

Adding nutrition supplements like bee pollen and maca powder in your green smoothie will increase health benefits that your body will acquire from your mix.

RELATED: 6 Detox Smoothies Recipes To Cleanse Your System

Being fit and trim does not necessarily mean depriving yourself of essential nutrients and the actual joy of eating. Reduce your caloric intake but take in as much nutritious, satisfying and delicious foods as you can lay your hands on. The journey to weight loss can be done with green smoothies that will keep you satiated and healthy.

5 Green Smoothie Recipes for Weight Loss

One of the easiest ways to begin adding more fresh, living foods into your diet is to start the day off right with a great raw breakfast. By doing so, you’re already more than 30 percent raw for the day.
You’ll feel more clarity in the morning and really jump-start your cells. Once your body is programmed in this way early on, you’ll find that it’s easier to eat right all day long!

9 Raw Food Breakfasts Recipes - Start The Day off Right With Nutrious, Basic Breakfasts

Here are some great recipes to get you going. Each dish comes complete with plant-based proteins, powerful antioxidants, and essential vitamins and minerals.


A raw smoothie is an easy way to incorporate more living foods in your diet. Follow these simple steps for a quick, easy breakfast:

  1. Select 1–2 cups of fresh fruit in season: Banana, berries, pineapple, and mango are all great smoothie options.
  2. Choose a liquid: You can use either distilled water, coconut water, nut milk, or fruit juice.
  3. Supersize the energy and nutrient density: Add a superfood of choice and any desired raw sweetener, like agave nectar or honey.

Some delicious smoothie combinations include:

  • Pomegranate Passion: 1 banana, ¼ cup pomegranate seeds, ½ cup fresh juice of choice, 2 Tbsp. maca-root powder, and 1 Tbsp. raw honey
  • Chocolate Mint Surprise: 1 banana or avocado, 2 Tbsp. raw cacao, 2 Tbsp. green superfood of choice, 1 cup Hemp Milk, 2 Tbsp. mint leaves, and 1 Tbsp. raw honey
  • Global Green: ½ cup fresh berries, 1 banana, 2 kale leaves, 1 cup apple juice, 1 Tbsp. green superfood of choice, and 1 tsp. raw honey
  • Morning Glory: 1 banana, 1 Tbsp. flaxseed oil, ½ cup spinach, 1 Tbsp. maca-root powder, 1 Tbsp. chia seeds, ½ cup apple juice, and 1 tsp. raw honey

All recipes yield one 16 oz. smoothie.


Five basic ingredients that can boost your health every day! This smoothie contains nutrient-dense superfoods, alkaline-forming nuts and seeds, and a selection of organic fruits and vegetables. The flaxseed oil gives your brain a jump start with essential fatty acids for the day, and the greens and nut milk are an excellent source of protein. Adding a green superfood complex provides a full chain of amino acids, and in combination with maca, will give you some great natural energy. This is a terrific smoothie for those looking to eliminate caffeine from their daily diet. Although you may make substitutions to suit your own taste and seasonal availability, you’ll want to preserve the same base in order to ensure the nutritional value.

  • 1 cup almond milk or Hemp Milk
  • 1 banana or avocado
  • ½ cup seasonal fruit, such as berries or peaches
  • ½ cup kale or spinach
  • 1 Tbsp. flaxseed oil or other superfoods of choice (my favorites include 1 Tbsp. supergreens powder, 1 Tbsp. maca-root powder, and 1 Tbsp. raw honey or agave nectar) (optional)

Raw Food Breakfast - DAILY 5 SMOOTHIE

Blend all ingredients well in a high-powered blender; add 1 cup ice if desired.
Makes 16–20 oz., depending on fruit and ice.

RELATED: Top 5 Best Smoothies Recipes


A hearty breakfast is needed when your day is jam-packed with activities. For my smothered bananas, I prefer to use almond butter, but any nut butter works just as well. I like to add chocolate to mine, so be sure to include whatever ingredients you love. This is a hearty breakfast that will give you sustained energy.

  • 1 banana
  • 4 Tbsp. raw nut butter
  • 1 cup Apple-Pistachio Granola
  • 1 dash cinnamon
  • Raw honey or agave nectar to sweeten (optional)
Raw Food Breakfast - SMOTHERED BANANA

Slice banana lengthwise and spread nut butter of choice over surface. Sprinkle with granola and a dash of cinnamon, and drizzle with raw honey or agave.

Makes 1 serving.


A 118 favorite, this granola can be enjoyed any time of the day, but is especially nice for breakfast, as it is very high in protein. (A cup of sprouted buckwheat provides more than 14 grams of usable protein.) This granola also stores very well and can be kept in your pantry in an airtight container for months. This crunchy snack is fantastic on coconut yogurt, sprinkled in smoothies, or on top of a banana smothered in almond butter. It also pairs nicely with some almond milk. Yum!

  • 4 cups sprouted buckwheat (for sprouting instructions, see sidebar in Chapter 7)
  • ½ cup raw agave nectar or honey
  • 1 cup diced apples
  • ½ cup pistachios (soaked 4 hours)
  • 1 Tbsp. cinnamon
  • 1 tsp. nutmeg
  • 1 dash Himalayan salt or sea salt

Combine all ingredients in a large bowl and toss well, making sure the honey or agave and spices coat the ingredients thoroughly.
Prepare a dehydrator tray by lining with a Teflex sheet, a silicone sheet, or parchment paper to catch the liquids. Gently lay out mixture ½ inch in thickness or less. Place in dehydrator set at 118° for 12 hours. I recommend tossing the mixture about halfway through to make sure the groats dry evenly. (Wet spots may lead to fermentation.) Once the mixture is dry all the way, you’ll be able to store this granola indefinitely.

Makes about 4 cups.


Being a Southern California native, I grew up on breakfast burritos, and although this recipe is decidedly different, I love it just the same. This is a Sunday favorite in our home that never fails to please. It is also a high-protein selection with a full spectrum of vitamins and nutrients.

For the burritos:
  • 4 Easy Tortillas
  • ½ cup Simplicity Guacamole
  • ½ cup Tomatillo Salsa

For the filling:
  • 1 cup shredded carrots
  • 1 cup chopped spinach
  • 1 large avocado, diced
  • 1 cup chopped cremini mushrooms
  • 1 cup thinly sliced zucchini
  • ¼ cup chopped green onions
  • 1½ cups Smoky Ranchero Sauce


Toss all filling ingredients in a large mixing bowl until well combined. Lay out tortillas on a cutting board and line the centers with the filling, evenly divided. Roll tortillas tightly around filling and top each with 2 Tbsp. salsa and 2 Tbsp. guacamole and a little extra ranchero sauce if you like yours spicy!

Makes 4 burritos.

RELATED: Easy Healthy Breakfast Burritos Recipe


Peaches are especially nice in this recipe, but if stone fruit is out of season, you may substitute berries, pears, or bananas. This dish doesn’t require a dehydrator, although using one to finish it will give you a slightly different texture.

For the crust:
  • 2 cups walnuts (pieces)
  • ½ cup raw honey or agave nectar
  • 1 Tbsp. cinnamon
  • 1 tsp. nutmeg
  • 1 tsp. vanilla paste
  • 1 dash sea salt

For the topping:
  • 4 large peaches
  • ½ cup raw honey or agave nectar
  • ¼ cup cinnamon
  • 1 tsp. sea salt
  • 2 shots cold-brewed espresso*
  • 1 tsp. vanilla paste

Raw Food Breakfast - PEACH COFFEE CAKE

Prepare peaches by slicing lengthwise and removing pits, leaving skins on. Cut into thin (½-inch thick or less) slices Toss into a medium-size bowl with sweetener and other topping ingredients. Toss mixture until well combined.

Place walnuts, cinnamon, nutmeg, vanilla, and sea salt in food processor and pulse until coarse, flourlike mixture forms. Switch to the processing setting and add sweetener as the mixture is turning. Stop the processor once dough ball begins to form. Press mixture into an 8-inch square glass baking dish to create crust along the bottom. Top with peach mixture. Let set for ½ hour in refrigerator if not dehydrating. If dehydrating, do so on high for 2 hours only—if using a standard dehydrator, the interior temperature will not warm past 118° in the first 2 hours of drying time.

Makes sixteen 2" × 2" pieces.

*To cold-brew espresso, simply grind the espresso bean to a fine texture and soak in purified water for 4–6 hours.


For eating on the run, these go-go balls are great, and the best part is that you’ll feel like you’re having dessert for breakfast. Raw cacao is high in magnesium and stimulates the creativity center of the brain, so these aid in concentration all day long.

  • 2 cups raw pecans (pieces)
  • ½ cup raw agave nectar or honey
  • 1½ cups raw cacao
  • 1 tsp. cinnamon
  • 1 Tbsp. raw coconut butter (optional)
  • 2 Tbsp. maca-root powder
  • 2 Tbsp. supergreens powder
  • 1 tsp. sea salt
  • Coconut shreds for topping


Place raw pecan pieces in a food processor with S-blade attachment. Pulse until a coarse, flourlike mixture forms. Add the cacao, cinnamon, supergreens powder, and salt. Continue pulsing until well combined. Switch to the processing setting and slowly pour in coconut butter and then sweetener. Aim for the center of the processor, and stop as soon as a dough ball begins to form. Overprocessing will result in an excess of oil in the mixture, so this is to be avoided. Scoop out onto parchment paper lined in coconut shreds and roll mixture until ball forms. If needed, freeze mixture for 15 minutes so that balls hold their shape well.
Makes twelve 2-inch balls, which will last indefinitely stored in your pantry in an airtight container.


Coconut yogurt is easily digested and is a nice breakfast dish for the whole family. You may choose to ferment your yogurt* if you would like to add to the health benefits of this delicious recipe.

For the yogurt:
  • 4 cups young Thai coconut flesh
  • ¼ cup raw honey
  • ¼ cup coconut water
  • 1 tsp. sea salt
  • ¼ cup lemon juice
  • 1 Tbsp. powdered acidophilus (optional)

For the dish:
  • 1 cup fresh berries
  • ½ cup Berry Puree as garnish


To prepare the yogurt, combine all ingredients in a high-powered blender. Blend until a nice thick consistency is achieved. Chill prior to serving.
In serving dishes, combine 1 cup coconut yogurt, followed by ¼ cup Berry Puree, and top with ½ cup fresh berries. (Serve layered in martini glasses or espresso cups for a fun presentation.)

Makes 2 servings.

*About fermenting: This yogurt can be saved up to 5 days in the refrigerator, but it will last up to 12 days if you choose to ferment. If you do add acidophilus, the taste will become stronger as it ferments. Be sure to store in the refrigerator during that time. Fermenting your yogurt aids in digestion and has been shown to assist many with strengthening the immune system.


These bars can be made in advance and stored for up to a week in the refrigerator. They are topped with delicious cherries or figs, depending on the season.

  • 2 cups macadamia nuts or walnuts
  • ¾ cup raw honey or agave nectar
  • 1 Tbsp. raw coconut butter or shreds
  • 2 cups cherries or dried cranberries
  • 1 Tbsp. cinnamon
  • 1 Tbsp. maca-root powder
  • 1 tsp. dried ginger root
  • 1 tsp. sea salt


In a food processor, process nuts down to a meal and add in cinnamon, maca, ginger, and sea salt. Pulse until well combined. Add in coconut butter or shreds and 1¼ cups cherries or cranberries. Process to a thick paste and add in ½ cup desired sweetener from the top while processing. Continue processing until dough ball forms.
In a small bowl, combine remaining fruit and sweetener. Then press out dough mixture in a medium-size glass container, top with fruit mixture, and refrigerate for 2 hours. Remove from refrigerator and cut into desired shapes. Enjoy all week long!
Makes twelve 3" × 3" squares.


These savory cakes are easy to take on the run, and they make a beautiful display on the countertop. The figs used in this dish are lower in sugar than other sweeteners, and high in magnesium.

  • 4 cups raw walnuts
  • 1 cup dried mission figs (soaked to rehydrate)
  • 1 cup diced apples or pears
  • ½ cup raw honey
  • 2 Tbsp. cinnamon
  • 1 tsp. nutmeg
  • ½ tsp. vanilla
  • ½ tsp. cloves
  • 1 tsp. sea salt


In a food processor, combine the walnuts, cinnamon, vanilla, salt, nutmeg, and cloves until a light meal forms. Add in the apples or pears and the figs. Pulse the mixture until moderately combined with nuts. Switch to the processing setting and add the honey from the top, processing until dough ball forms. Scoop out mixture into 3-inch balls, 4 by 4 (16 total), on a lined dehydrator tray. Press into round, tall cakes and dehydrate at 118° for 8 hours. (If you don’t have a dehydrator, you can line a glass container with parchment and follow the same protocol, refrigerating until enjoyed.) Remove from dehydrator, and keep on the countertop or in the refrigerator for enjoyment all week.

Makes 16 cakes.

RELATED: How to Make a High Protein Breakfast

9 Raw Food Breakfasts Recipes - Start The Day off Right With Nutrious, Basic Breakfasts

This is one of the absolute best low carb pizza crusts out there today. Whether you like a crispy or chewy crust, this one will be exactly what you're looking for. It tastes so much like the real thing that it will fool even the staunchest of wheat proponents in your life!

Keto-Friendly Pizza Crust


  • 1 ½ c mozzarella and Cheddar cheeses, combined or just mozzarella alone
  • 2 tbsp cream cheese
  • 2 tbsp Parmesan cheese, freshly grated
  • ¾ c almond flour
  • 1 egg
  • 1 tbsp Italian seasoning
  • ½ tsp salt


  1. Preheat your broiler.
  2. In a microwave safe bowl, place mozzarella and cheddar cheeses. Heat until melted but not browned, about 30 seconds in the microwave.
  3. When cheese is cool enough to handle, add remaining ingredients and knead together to form a soft, sticky dough. Use a little extra almond flour to help you form a ball if necessary.
  4. Using a silpat or well greased parchment paper to line your baking sheet. Gently press into about a 12 inch round with your fingers. Wet your fingers if the cheese dough sticks to your hands. Make sure there are no holes.
  5. Broil in oven for 5 minutes or until top is uniformly browned. Remove from beneath broiler. Use another pan to flip the crust over so that the browned top is now the bottom of the crust.
  6. Broil an additional 5 minutes until the new side is uniformly browned.
  7. Top with sauce and toppings, broil for 5 minutes or until cheese is bubbly and beginning to brown.
  8. Allow to cool for 5-10 minutes before cutting.
  9. Makes 4 servings, ¼ of the pizza.

Keto Pizza Crust

Serving Size: ¼ pizza Calories: 290 Fats: 23.5g Net Carbs: 2.2g Protein: 18g

Keto-Friendly Pizza Crust Recipe

The ultimate goal of following a low-carbohydrate ketogenic diet is to improve your heath by making your body burn ketones rather than glucose for energy. Within this book you will learn what the ketogenic diet is and how it works, things you should know and do before starting this diet plan, and how to make it work for you.

Ketogenic Diet Guide For Beginners

What is a Ketogenic Diet?

Quite literally, the ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that was originally used to treat epilepsy in children who did not respond well to the medicines available at that time.

This diet forces the body to burn fats for energy rather than carbohydrates. The body converts the carbohydrates in our food into glucose which is then sent throughout the body to be used as energy. Unfortunately, if you take in more carbohydrates than you need for the amount of energy you use during a day the excess glucose is converted to fat and stored rather than being eliminated. However, if you restrict the amount of carbohydrates ingested, the liver will begin converting fat into fatty acids and ketone bodies. Once ketones in the blood outnumber the molecules of glucose, the cells of your body will begin using those ketones as their source of energy.

How Does a Ketogenic Diet Work?

The ketogenic diet shifts the body's metabolism from utilizing glucose as energy to ketones. While it doesn't guarantee instant weight loss, it is an effective tool to help you reach your goals of living healthier.

First, you are going to be eating very satisfying and nutritious foods that will make you experience fewer cravings and be hungry less often. Today's nutritionists won't tell you that good fats cause satiation, not fruits and veggies. It has been determined through medical studies that protein and fats are the most satisfying of the three macronutrients you will be concerned with when following this new lifestyle.

Second, eating fats actually helps your body burn the fat you already have stored so that you can lose weight a bit more easily. Carbohydrates cause the body to produce insulin to move glucose molecules into the cells to be used for energy. Unfortunately, nearly everyone who is overweight for a long period of time will experience some form of insulin-resistance even if they have not been diagnosed as diabetic. This means that you will experience both high and low blood sugar levels as well as more cravings.

And third, you will be able to achieve greater weight loss due to the metabolic advantage the low-carbohydrate diet supports. When your liver break fats down there are always more ketones than your body can actually use so the excess is excreted through urination. However, that loss of potential energy is not too great so you won't even miss it.

How Does a Ketogenic Diet Compare to 'Traditional' Diets?

You may have tried one or two – or many – of the more traditional diets and had a couple weeks to a few months worth of weight loss but found it very easy to … let's say, fudge your diet? And I mean that literally – fudge can be a big downfall. Am I right?

Compare the following two lists and see how the ketogenic diet can help you achieve your weight-loss goals.

Traditional Diet

•       Restricts fat intake
•       Allows for moderate protein intake
•       Increases fruit and vegetable intake
•       Follows Food Pyramid guidelines
•       Restricts caloric intake
•       Doesn't allow adjustments to reduce excess hunger
•       Doesn't alleviate cravings
•       May require purchasing specially packaged meals depending on what diet is being followed

Ketogenic Diet

•       Restricts carbohydrate intake
•       Allows for moderate protein intake
•       Increases beneficial fat intake
•       Flips the Food Pyramid guidelines on its head
•       Restricting caloric intake is not absolutely necessary
•       Allows adjustment to reduce excess hunger
•       Alleviates most, if not all, cravings
•       Doesn't require specially purchased foods unless you choose to do so

As you can see, the ketogenic diet is the total opposite of any traditional diet you may have tried. Maybe that's why it works so well.

Is the Ketogenic Diet Dangerous?

You may have heard that the ketogenic diet is dangerous to your health. Even doctors have been known to say this same thing. However, these 'dangers' are merely myths passed on by people who have a limited understanding of low carb diets and how they work.

One of the main criticisms is that because it's a high fat diet that it will cause you to have a higher chance of heart related problems. The message that fat is what makes you fat has been drummed into the collective consciousness of Americans for the last 30 years or more. This message has Is the Ketogenic Diet Dangerous?
You may have heard that the ketogenic diet is dangerous to your health. Even doctors have been known to say this same thing. However, these 'dangers' are merely myths passed on by people who have a limited understanding of low carb diets and how they work.

One of the main criticisms is that because it's a high fat diet that it will cause you to have a higher chance of heart related problems. The message that fat is what makes you fat has been drummed into the collective consciousness of Americans for the last 30 years or more. This message has been repeated over and over again but it is a lie. It's very difficult to unlearn a lie that you've been taught for most, if not all, of your life. The reality is that a high carb diet drives up your blood sugar and insulin levels.

Sugar and insulin causes inflammation in your body. The fats allowed on the ketogenic diet are saturated fats and while saturated fats are healthy for you, when combined in the standard American diet it gets the blame for causing heart disease. This is because it was studied in combination with a high carbohydrate diet. The ketogenic diet, which is high in saturated fat and very low in carbohydrates, will actually reduce inflammation because of the reduction of glucose and insulin in your body.

Another criticism is that high intake of saturated fats and cholesterol causes heart disease. This is another lie that has been perpetuated for multiple decades. A study from Johns Hopkins Medical School says that the ketogenic diet is healthier because of the higher saturated fat intake. Higher saturated fat intake increases HDL (good) cholesterol. At the same time, the lower carbohydrate intake decreases triglyceride levels. These are the two factors that are the markers for heart disease; the closer your triglyceride and HDL levels are to 1, the healthier your heart. It is known that heart disease is caused by consuming a high level of carbohydrates on a daily basis rather than a high saturated fat consumption.

A third criticism is that people don't do well in ketosis. This isn't entirely true. As will be discussed later in this book, you should consult with your physician before starting a ketogenic diet plan and if you have certain pre-existing medical conditions then you should either avoid the lifestyle or be strictly supervised my your medical care provider. However, it has been found that our caveman ancestors survived in a state of constant ketosis because grains were very difficult to gather in large quantities and the grains they did gather were not as highly processed as the carbohydrates consumed today.

Yet another criticism, potentially the most damning but least likely to occur, is that there is the danger of a person following the ketogenic diet to fall into ketoacidosis. Ketoacidosis is a life-threatening condition but simply being in ketosis is not enough to cause you to develop this condition. Ketoacidosis occurs when there is an abnormally high level of ketones in the blood brought on by an unregulated biochemical reaction. This generally occurs in people diagnosed with Type 1 diabetes who cannot produce insulin on their own. Nutritional ketosis is a regulated process that allows enough insulin to remain in the blood to counteract the level of ketones which will prevent a nominally healthy individual from developing ketoacidosis. The only ways for someone following the ketogenic diet to develop ketoacidosis are:

  1. If they are in starvation mode for several months. This will not occur with a properly formulated meal plan.
  2. If they perform prolonged periods of extremely high intensity exercise.
  3. If they are chronic alcoholics who indulge in extreme binges.

As you can see, nutritional ketosis is not dangerous when a properly formulated and followed ketogenic meal plan is in place. It is a natural metabolic process that is perfectly safe for anyone who is not a diabetic who lacks insulin or a severe alcoholic.

Who Should Not Follow a Ketogenic Diet?

While the ketogenic diet has been shown to be safe for nearly everyone to follow, there are still certain people who should not follow this lifestyle. The first list is rather technical but it will help your physician determine if this lifestyle is healthy and safe for you.

People with Metabolic Conditions

  • Type 1 Diabetes
  • Primary Carnitine Deficiency
  • Carnitine palmitoyltransferase (CPT) Type 1 or 2 deficiency
  • Carnitine translocase deficiency
  • Beta-oxidation defects
  • Mitochondrial 3-hydroxy 3-methylglutaryl CoA synthase (mHMGS) deficiency
  • Long-, Medium-, & short-chain acyl dehydrogenase deficiency (LCAD), (MCAD), & (SCAD)
  • Long- & Medium-chain 3 hydroxyacyl-CoA deficiency
  • Pyruvate caboxylase deficiency
  • Porphyria

People with certain Medical Conditions

  • Pancreatitis
  • Gall Bladder disease
  • Impaired liver function
  • Malnutrition
  • Gastric bypass surgery
  • Abdominal tumors
  • Impaired gastric motility (this can be due to cancer treatment and medications)
  • Kidney failure
  • If you are pregnant or breastfeeding

Pros & Cons of the Ketogenic Diet

Changing your eating habits to the ketogenic diet is not easy at first. However, once you are adapted to this new lifestyle you will find yourself feeling much better and healthier as a result.

Remember that these side effects are only temporary and will last from a few days up to about a month. If you understand your physical reactions you will be able to find a way to minimize them which will keep you from some of the misery caused by carbohydrate withdrawal.

Let's get the bad news over with before we go on to the benefits of following the ketogenic diet.

Side Effects

•       Frequent urination

  • As you begin to burn up the stored glycogen in your body, your kidneys will begin getting rid of excess water. For every gram of glycogen stored in your muscles, 3-4 grams of water is also stored. That's a lot of water to get rid of.

•       Fatigue, Dizziness, Muscle Cramps & Headache

  • As you begin to excrete excess water it is a given that you will lose electrolytes as well; sodium, potassium and magnesium.
  • Fatigue and dizziness are more common of the side effects but can be avoided by getting enough replacement electrolytes.
  • Using sea salt to season your food along with a lite salt that is potassium based will help you to replace those minerals you are losing.
  • 400mg Magnesium citrate supplements every night before bed will keep you from developing muscle cramps.

•       Hypoglycemia

  • Also known as low blood sugar.
  • If you've been eating a high carbohydrate diet your body is used to a certain amount of insulin floating around in your bloodstream. When you reduce your carbohydrate intake you may experience a few episodes of low blood sugar before your body adapts to the new lifestyle.

•       Constipation

◦       Constipation is another of the more common side effects of the ketogenic diet. It is usually due to dehydration and salt loss though it can also be due to eating too many nuts or a magnesium imbalance.
◦       This can be alleviated by balancing your calcium intake, drinking more water and cutting back on the amount of nuts you consume.

•       Sugar Cravings

  • There is a 2 day to a 3 week transition period where you may find yourself experiencing intense sugar cravings. How long this side effect will last is dependent upon how long and how much carbohydrate you consumed.
  • You can ease these cravings by doing one of the following things:
▪ Eat 4 ounces of protein.
▪ Take a walk.
▪ Take a B Complex vitamin.
▪  Distract yourself. Sugar cravings last about an hour so if you can take your mind off it, you will be able to outlast the craving.

•       Diarrhea

  • This side effect is not unusual and will resolve itself after a few days.
  • Take an anti-diarrheal or use a teaspoon of sugar-free Metamucil just before your meals until the loose stools stop occurring.

•       Sleep Changes

  • This side effect varies from person to person.
  • It may be an indication that you are experiencing reduced insulin or serotonin levels. It can also be an indication of a histamine intolerance.
  • If you find yourself not able to stay asleep, you can try eating a snack just before bed containing protein with a little carbohydrate in it.
  • You can also try taking a melatonin supplement to help you fall and stay asleep.

•       Kidney Stones

  • Kidney stones are very rare in people following a ketogenic diet. However, it is necessary to mention it just in case you are one of the rare folks who experience this side effect.
  • Be sure to speak to your doctor before taking any potassium citrate supplement if you have kidney or blood pressure problems.

•       Low T3 Thyroid Hormone levels

  • This isn't actually a bad side effect. It's more a mention of a natural consequence of getting into ketosis. It happens with the more traditional diets as well.
  • Your body will become more sensitive to the T3 hormone levels so you don't need as much.

•       Heart palpitations

  • There are several reasons why you might experience this side effect.

▪ You may have a normally low blood pressure.
▪ You may need a multivitamin with selenium and zinc as well as a magnesium supplement.
▪ It may be due to transient hypoglycemia.
▪ You may have an electrolyte imbalance or be dehydrated.
▪ You may be consuming too much MCT oil such as coconut oil. You should include butter, olive oil and animal fats as well.
▪ You may need a higher protein intake. Try adding an additional 5-10 grams to your diet.

•       Hair loss

  • This side effect isn't related just to the ketogenic diet. It is possible with any major change in your diet.
  • Once your insulin levels normalize the hair loss will stop and you should begin to find your hair to be thicker and fuller as it becomes healthier.

Benefits of Going Keto

•       Lack of hunger

  • Ketones decrease your appetite.
  • Beneficial fats are very satisfying.

•       Lower blood pressure

  • Be sure to consult with your doctor if you are taking any blood pressure medications since you may feel dizzy from too much medicine while on the ketogenic diet.

•       Lower cholesterol levels

  • Cholesterol is made from excess glucose so when you eat fewer carbohydrates your cholesterol levels will drop.
  • Increased HDL levels also occur because you will be eating more saturated fats, which is a good thing.
  • Decreased triglycerides will occur because they are closely tied to the amount of carbohydrates you consume.

•       Lower blood sugar and insulin levels

  • With less sugar coming in, less insulin will be floating in your bloodstream.
  • HbA1c will also decrease which indicates you are at less of a risk for heart disease.

•       Increased energy

  • Even if you experience fatigue as a side effect, once you adapt to the ketogenic diet you will find the chronic fatigue symptoms abating.

•       Less stiffness and joint pain

  • This is one of the best side effects you will experience by following the ketogenic diet.
  • It is known that grain-based food increases inflammation and causes many chronic illnesses that overweight people suffer from.

•       Reduced 'fogginess'

  • Since the brain is at least 50% fat by weight, it makes sense that the more fat you eat the better your brain can maintain itself.

•       Stabilized sleep patterns

  • Sleep apnea has been linked to grain consumption as well as the heartburn that can be caused by a high carbohydrate diet.
  • You will no longer feel the need for those late afternoon naps that can mess up your circadian rhythm.

•       Weight loss

  • This is the most common side effects of following a ketogenic diet.
  • As your metabolism repairs itself you will find yourself dropping pounds and inches as you get healthier in the process.
  • After the initial rapid weight loss you may find yourself at a plateau. This lifestyle will allow you to adjust your meals to continue losing weight.
  • Coupled with a reasonable exercise routine you will be able to lose more weight while building and toning muscle and still not feel hungry.

•       Relief from gastric symptoms

  • High carbohydrate diets are often the culprits if you suffer from heartburn, indigestion and GERD.
  • Symptoms will lessen or disappear altogether when following the ketogenic diet. If you still experience heartburn and reflux, eliminate tomatoes and speak with your physician to determine that your gall bladder is functioning properly.
  • You will find a reduction in gas and bloating as the lower consumption of grains and sugars eliminates the fermentation that occurs in your small intestines.

•       Oral health improvements

  • Sugar is known to change the pH of your mouth and causes tooth decay. After a few months following the ketogenic diet you will find that any gingivitis you might be experiencing will decrease or disappear. Check with your dentist for any damage that may remain.

•       Increased serotonin and dopamine levels

  • Ketone bodies are known to stabilize your body's neurotransmitters. This will result in fewer mood swings allowing you to feel better about yourself and your life in general.
  • It is unknown at this time whether people taking selective serotonin reuptake inhibitors (SSRIs) will need to continue taking those medications or if they will be able to remove that medicine from their daily routine.

As the lists above show, the unpleasant side effects are temporary and the benefits you will experience by switching to the ketogenic lifestyle are definitely worth the effort.

What Foods Can You Eat?


  • Avocado Oil
  • Almond Oil
  • Beef Tallow; should be from grass fed cattle
  • Butter; organic if possible
  • Chicken Fat
  • Duck Fat
  • Ghee; goat butter with the milk solids removed
  • Lard; NOT hydrogenated, organic if possible
  • Macadamia Oil
  • Mayonnaise; read the label to be sure it has no carbs in it
  • Olive Oil
  • Sesame Oil
  • Flaxseed Oil
  • Hemp Oil
  • Coconut Oil
  • Coconut Butter
  • Coconut Cream; concentrated, organic


Keto Beef

  • Beef
  • Lamb
  • Veal
  • Goat
  • Wild game
  • Pork; read the label of ham, sausage and bacon to avoid added sugar
  • Chicken
  • Turkey
  • Duck
  • Goose
  • Game birds
  • Anchovies
  • Calamari
  • Catfish
  • Cod
  • Flounder
  • Halibut
  • Herring
  • Mackerel
  • Mahi-mahi
  • Salmon; canned is allowed, read the label for added sugar or carb-fillers
  • Sardines
  • Scrod
  • Sole
  • Snapper
  • Trout
  • Tuna; canned is allowed, read the label for added sugar or carb-fillers
  • Clams
  • Crab
  • Lobster
  • Scallops
  • Shrimp
  • Squid
  • Mussels
  • Oysters
  • Whole eggs; cooked in a variety of ways
  • Peanut Butter; read the label for carbohydrates, natural is best
  • Tempeh;  read the label for carbohydrates
  • Tofu;  read the label for carbohydrates
  • Edamame;  read the label for carbohydrates
  • Whey protein powders; be very careful about the contents of the product, determine the amount of added sugars and fillers that may be included


Keto Salad

  • Alfalfa sprouts
  • Asparagus
  • Avocado; Hass is best for eating
  • Bamboo shoots
  • Bean sprouts
  • Beet greens
  • Bell peppers *
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots *
  • Cauliflower
  • Celery
  • Celery root
  • Chard
  • Chives
  • Collard greens
  • Cucumbers
  • Dandelion greens
  • Pickles; dill
  • Garlic
  • Kale
  • Leeks
  • Arugula
  • Boston butter lettuce
  • Chicory
  • Endive
  • Escarole
  • Fennel
  • Radicchio
  • Romaine
  • Mushrooms
  • Olives
  • Onions *
  • Radishes
  • Sauerkraut; be careful of added sugar unless making it yourself
  • Scallions
  • Shallots
  • Snow peas
  • Spinach
  • Summer squash *
  • Tomatoes *
  • Turnips
  • Zucchini
  • Water chestnuts

* These vegetables are higher in carbohydrates so intake should be limited.

Dairy Products

  • Heavy whipping cream
  • Sour cream; full fat, read labels for additives and fillers
  • Cottage cheese; full fat
  • Cheddar
  • Swiss
  • Colby
  • Monterey Jack
  • Provolone
  • Munster
  • Gouda
  • Farmer cheese
  • Blue cheese
  • Cream cheese
  • Marscapone
  • Yogurt; unsweetened, full fat, Greek, limit how much you eat due to the higher carb content

Nuts & Seeds

It is best to soak and/or roast nuts and seeds to get rid of any possible anti-nutrients they may contain. Since they are very high in carbs you will need to limit your intake. Too many nuts and seeds can cause increased inflammation so you should not depend upon them for all of your protein needs. Nuts and seeds can also cause a disruption in you moods.

  • Macadamias
  • Pecans
  • Almonds
  • Walnuts
  • Cashews
  • Pistachios
  • Chestnuts
  • Almond flour
  • Peanuts
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds
  • Hemp seeds
  • Chia seeds


All beverages should be unsweetened. Use artificial sweeteners sparingly. Be certain that all beverages are decaffeinated since caffeine can increase blood sugar.

  • Bone broth
  • Decaffeinated coffee
  • Decaffeinated tea
  • Herbal tea
  • Water
  • Flavored seltzer water
  • Lemon juice
  • Lime juice
  • Almond milk
  • Hazelnut milk
  • Cashew milk
  • Coconut milk
  • Soy milk
  • Hemp milk

RELATED: 22 Skinny Juices Recipes for Weight Loss Cleanse

Fruits, Spices & Miscellaneous

Most fruits should be avoided since they are high in carbohydrates in the form of fructose. However, there are some berries that can be enjoyed in small amounts once in a while.

  • Blueberries
  • Strawberries
  • Raspberries
  • Cranberries
  • Blackberries

Any spice that you do not grind yourself will contain carbohydrates. Commercially made spice mixes usually contain added sugar. For salting dishes, you should use sea salt rather than regular iodized salt which is often combined with powdered dextrose to prevent clumping. However, there are some spices that have negligible amounts of carbs added that you will find in many ketogenic recipes. Despite those carbs being negligible doesn't mean you shouldn't count them. There are websites that allow you to put in your complete recipe, including spices, and the site will calculate all of your macros as well as calories which will help you include those 'negligible' carbs.

  • Black pepper
  • Basil
  • Cayenne pepper
  • Chili powder
  • Cilantro
  • Cinnamon
  • Cumin
  • Ginger
  • Cardamom
  • Bay leaves
  • Oregano
  • Parsley
  • Rosemary
  • Sage
  • Thyme
  • Turmeric

Other items you can enjoy in limited amounts are Japanese Shirataki noodles, pork rinds and 85-90% chocolate. Pork rinds are a good substitute for bread crumbs but they are high in protein so you should limit your use of them.

Some ketogenic recipes, especially desserts, require some form of sweetening and you really should be careful about how much artificial sweetener you use since you are trying to get a more natural diet going. That being said, the best sweeteners to use are natural like honey or agave. You just need to be very careful about how much you use and follow the recipe exactly so that you are not adding too many carbohydrates to your daily allotment.

Foods You Should Absolutely Avoid

Sugars & Sweeteners

  • Maple syrup
  • Malt syrup
  • Treacle
  • Carob syrup
  • Brown sugar
  • Turbinado sugar
  • White sugar
  • Confectioner's or powdered sugar
  • Beet sugar
  • Cane juice
  • Cane syrup
  • Caramel
  • Panela
  • Panocha
  • Coconut sugar
  • Date sugar
  • Corn syrup
  • Sorghum
  • Molasses
  • Rice syrup
  • Maltose
  • Barley malt
  • Maltodextrin
  • Fruit syrups
  • Fruit juice concentrate
  • Tapioca syrup
  • And any food or food additive that ends in -ose.

Grains & Grain Products

  • Wheat
  • Barley
  • Oats
  • Rye
  • Sorghum
  • Tricale
  • Spelt
  • Rice
  • Bread
  • Muffins
  • Rolls
  • Bread crumbs
  • Waffles
  • Pancakes
  • Pasta
  • Any commercial cereals; hot and cold
  • Tortillas
  • Crackers
  • Cookies
  • Tarts
  • Cakes
  • Pies
  • Pretzels
  • Oatmeal
  • Cous Cous
  • Cream of wheat
  • Quinoa
  • Kashi
  • Cornbread
  • Tamale wrappers
  • Corn chips
  • Grits
  • Polenta
  • Popcorn
  • Cornmeal

Fruits, Vegetables & Legumes

Keto Fruits

  • Apples
  • Bananas
  • Plantains
  • Pears
  • Oranges
  • Grapefruits
  • Peaches
  • Apricots
  • Currents
  • Cantaloupe
  • Watermelon
  • Cherries
  • Dates
  • Figs
  • Gooseberries
  • Grapes
  • Raisins
  • Guava
  • Mango
  • Nectarines
  • Kiwi
  • Papaya
  • Plums
  • Pineapple
  • Pumpkin
  • Pomegranates
  • Potatoes
  • Sweet potatoes
  • Hash browns
  • Potato chips
  • Tater tots
  • French fries
  • Mashed potatoes
  • Corn
  • Lima beans
  • Peas
  • Okra
  • Artichokes
  • Kidney beans
  • Black beans
  • Black-eyed peas
  • Chickpeas
  • Great northern beans
  • Vegetable juice concentrate
  • Lentils

Other Foods You Should Avoid

  • Canned soups
  • Canned stews
  • Processed, boxed 'convenience' foods
  • Foods listed as 'low-fat', 'low-carb', 'sugar-free', etc. This includes prepared foods and snack bars produced for known HFLC diets like Atkins and South Beach. The reason is that the preservatives tend to be carbohydrate based which can mitigate the benefits of going low-carb.
  • Beer
  • Hard liquor
  • Sweet or dessert wines; dry wines are allowed in limited amounts
  • Carbonated beverages (aka Soda-pop); both diet and non-diet
  • Milk; liquid milk contains lactose. Cheese and yogurt allowed since the fermentation process reduces the amount of lactose in the milk solids.

RELATED: 10 Slimming Nordic Vegetarian Diet Recipes

Remember that the keto diet allows you to find things that satisfy you so feel free to change up the kinds of foods you eat.

Ketogenic Diet Guide For Beginners