The Perfect Keto Breakfast Recipes Just For You
How many times have you walked through a bakery that sells keto brownies not knowing what’s really so different about the recipe? What is the keto diet and why is everyone talking about it over and over again?
The Keto diet basically involves a very low intake of carbohydrates, which includes foods like bread and rice, and a high amount of fat, like cheese. This diet shares several similarities with Atkins diets and low-carb diets.
Drastically reducing carbohydrate intake and replacing it with fat puts the body in a metabolic state called ketosis. When this happens, your body becomes very efficient at burn fat for energy. It also converts fat into ketones in the liver, which then provide energy to the brain.
The keto diet can often lead to a significant drop in blood sugar and insulin levels, which, along with ketones, has increased health benefits.
Now, while a keto diet is great, is it also practical for breakfast? What can you eat for a keto breakfast? Don’t worry, all of your keto breakfast questions have been answered below!
1. Benefits of the Keto Diet
2. Different Types of Keto Diets
3. Keto Breakfast Recipes
4.Keto Diet FAQs
Benefits of the Keto Diet
1. Low Carb Diets Reduce Your Appetite
While on a diet, hunger always seems to be the worst side effect. It’s also one of the main reasons people give up. Low carbohydrate diets, on the other hand, are incredibly beneficial due to the low intake of carbohydrates, which results in reduced appetite. Studies have consistently shown that when people tend to cut down on carbohydrates and eat more protein and fat, they consume fewer calories.
2. Low-carb diets lead to more weight loss early on.
As simple as possible the way to lose weight is to cut down on carbohydrates. People on a low-carb diet tend to lose weight faster than those on a low-fat diet, even though those on a low-fat diet actively limit their calorie intake.
This is because low-carb diets work to flush excess water from the body, lowering insulin levels, resulting in rapid weight loss for a week or two.
3. Effective against metabolic syndrome
Metabolic syndrome is a condition strongly associated with the risk of diabetes and heart disease. Some symptoms of metabolic syndrome understand:
- Abdominal obesity
- High blood pressure
- High fasting blood sugar
- High triglycerides
- Low level of “good” HDL cholesterol
- However, a low-carb diet is incredibly effective in treating these five symptoms.
Advice: Increase your electrolytes to avoid the nasty side effects of Keto.
Different Types of Keto Diets
The Keto diet has several variations. This includes:
The Standard Ketogenic Diet (SKD): This diet involves low carbohydrate intake, moderate protein content, and a large amount of fat. It is typically 70% fat, 20% protein, and 10% carbohydrate.
The Cyclical Ketogenic Diet (CKD): This diet involves periods that are high in carbohydrates, for example 5 ketogenic days followed by 2 high carbohydrate days.
The Targeted Ketogenic Diet (TKD): This diet is for those who want to get some exercise while on the diet by allowing you to add carbohydrates while you exercise.
The high protein ketogenic diet: This is similar to a standard ketogenic diet, but contains more protein. The ratio is often 60% fat, 35% protein and 5% carbohydrate.
Advice: Prepare for side effects, like the ‘keto flu’
Keto Breakfast Recipes
1. Keto Pancakes:
- 1/2 tsp. almond powder
- 4 oz. softened cream cheese
- 4 large eggs
- 1 C. lemon zest
- Butter, for frying and serving
- In a medium bowl, whisk together almond flour, cream cheese, eggs and lemon zest until smooth.
- In a non-stick skillet over medium-low heat, melt 1 tbsp of butter. Pour in about 3 tablespoons of batter and cook until golden, 2 minutes. Flip and cook for 2 more minutes. Transfer to a plate and repeat with the rest of the dough.
- Serve topped with butter.
2. Keto protein drink:
- 3/4 tsp. almond milk
- 1/2 tsp. ice
- 2 tbsp. almond butter
- 2 tbsp. Cocoa powder without sugar
- 2 to 3 tbsp. keto-friendly sugar substitute to taste (like Swerve)
- 1 tbsp. chia seeds, and more for serving
- 2 tbsp. hemp seeds, and more for serving
- 1/2 tbsp. pure vanilla extract
- Pinch of kosher salt
- Combine all the ingredients in a blender and blend until smooth. Pour into a glass and garnish with more chia seeds and hemp.
3. Keto bread:
- 6 large eggs
- 1/2 tsp. cream tartare
- 1/4 tsp. (1/2 stick) butter, melted and cooled
- 1 1/2 tsp. finely ground almond flour
- 1 tbsp. baking powder
- 1/2 tsp. kosher salt
- Preheat the oven to 375 ° and line an 8 “x 4” loaf pan with parchment paper. Separate the egg whites and egg yolks.
- In a large bowl, combine the egg whites and cream of tartar. Using a hand mixer, beat until stiff peaks form.
- In a separate large bowl using a hand mixer, beat the yolks with the melted butter, almond flour, baking powder and salt. Stir in 1/3 of the whipped egg whites until they are completely incorporated, then stir in the rest.
- Pour the dough into a cake tin and smooth the top. Bake for 30 minutes, or until top is lightly browned and inserted toothpick comes out clean. Let cool for 30 minutes before slicing.
Advice: Try bulletproof coffee as it is one of the best drinks compatible with Keto.
Keto Diet FAQs
Q. What is a suitable substitute for bread on a keto diet?
A. In many dishes, bread can be replaced with vegetables or foods high in protein, which will help reduce the carbohydrate content and make the meal more user-friendly. Pancakes can be replaced with either their keto versions or foods like cauliflower or zucchini donuts. The taste and texture is incredibly satisfying, and it might not make you miss out on your delicious carbs, either!
Q. Can I have smoothies for breakfast while on a ketogenic diet?
A. Smoothies are great for those who need something easy to prepare and take with them to the office. There is no substitute for a high protein smoothie. Green smoothies are a keto favorite, but you can also try a coconut cherry vanilla smoothie. The trick to making these smoothies keto-friendly is to use coconut milk over cow’s milk for a healthier filler fat in your. smoothie.
Q. Do I also have to practice intermittent fasting?
A. It is optional. Do it if you want and if it works for you. In intermittent fasting, you either skip a full day of meals once a week, or you eat in a restricted window every day.
Also read: What you need to know about Keto 2.0