RECIPES
All recipes published here are carb-conscious and suitable for a ketogenic dietary pattern––they also taste fantastic. We publish practical, easy to follow keto recipes that people actually want to cook and eat.
We embrace a minimalist cooking style with whole food ingredients to save time and effort in the kitchen, keeping shopping lists short without sacrificing flavor.
Our cooking philosophy is simple: you don't need a ton of fancy ingredients or elaborate recipes to make excellent food!
Regardless of keto protocol or cooking ability, you will find something delicious for you here.
We rely on nutrition software to calculate the nutrient composition of each recipe to highlight the individual macronutrients and calories yielded per serving. The data is sourced from the USDA nutrient database, however, your numbers may vary slightly depending on brands used, deviation from the recipes as written, and variance in your personal nutrition apps.
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All content published on Ketogasm.com is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.
One of the tips I was given that I've found to be really helpful is weighing my food and tracking EVERYTHING I eat. Don't get discouraged! Some people are slower to lose weight; there's a great subreddit called 1200isplentyketo for people who have more success tracking carbs and limiting calories. Might help! Also, it sounds like I had a lot more weight to lose than you as well... hard to compare the progress of someone who had started at 250 and someone who started at 150! 150 is below my goal weight to put it into perspective. Hope that helps!
That's so cool! Having your sister for support will be awesome too! Thanks for coming to say hi, I love hearing from people. Be sure to stay hydrated and drink broth/include salt in your diet as you are first starting out. The first couple of days are notorious for "keto flu" or "low carb flu" as your body adjusts to your new way of eating. Good luck and let me know how it goes! Excited for you! 🙂
Yes! I will definitely be making more videos. I've been doing a lot of cooking and recipe stuff since I'm so camera shy, but I will try to be more consistent with updates to my journey to good health.
Keto is a low carb, high fat, moderate protein way of eating. You keep your carbs to a minimum - I stay below 20 grams net carbs per day personally. Protein is important for maintaining your muscle, so you need to identify how much to consume for your personal body composition. The rest of your nutrition will come from fat.
To determine how many grams of each macronutrient you should aim for, there are several really handy calculators to use.
I really like this one:
http://ketogains.com/ketogains-calculator/
Hi Jordan,
Keto has been a wonderful way to help me heal my PCOS. There are many studies and peer reviewed journal articles that investigate the cause and effect relationship between diet, PCOS and ketogenic nutritional therapies. Although the literature is a bit dense, I would recommend starting there because it is chalk full of facts and data instead of anecdotal information... which is exactly what you will want when you discuss the diet with your doctor or healthcare practitioner. It's very objective information; always a good thing when dealing with something so emotionally taxing as infertility and weight gain. So I guess that's my number one piece of advice: gather as much information and educate yourself on PCOS/ketogenic diets.
If you have access to an article/journal database through a college or university, that would be an excellent place to start your research. If not, google scholar actually has a pretty solid reach on full text journal articles and at the very least an abstract of the full text for a general overview. Here's an example of an article access via google scholar on the topic: http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-35
I always point back to the reddit keto community, but I had such an awesome experience there getting my questions answered, people sharing different resources, etc. As a social support, it is pretty amazing. I found https://www.reddit.com/r/xxketo (Ladies on Keto) to be more helpful with PCOS specific questions/issues/etc than the general keto thread there.
I've also met lots of wonderful women on Instagram that use the social network as accountability/support/advice/food sharing/etc for weight loss and PCOS. I've noticed some even put PCOS in their profile description. I'm addicted to Instagram, favorite social network by far to connect and engage with others that have similar interests. Just follow the hashtags and you will find like-minded ladies going through the same thing you are. #pcos #pcosdiet #ketogenicdiet #keto #pcosfighter #pcosweightloss #ketofam
Thank you for reaching out and introducing yourself. I really hope this helps you! I feel your pain. PCOS sucks, feels unmanageable and can be heartbreaking when trying to start a family. Sending positive vibes your way!
Thank you for the kind words! You're right, there are TONS of conflicting opinions, advice and information regarding nutrition and diets. As far as your 20g net carb question... yep! That's exactly what I do! I am not as militant as some folks are about certain ingredients unless I have a negative reaction to it (xylitol would be one of those - hurts my stomach so bad). Some folks count total carbs instead of net... all personal preference. I'm of the mindset that if it fits your macros, it's okay. Regular mayo is totally fine, but miracle whip should be avoided because it has sugar in it. I do eat those low carb tortillas (they are so good!), but it's one of the higher carb things I allow myself to have.
As far as macros go, I personally go by the ketogains calculator because it has the option to adjust by activity level, dietary goals (fat loss, maintenance, and muscle gain), and allows you to adjust your macros if you want to tailor it further. I really like their emphasis on maintaining or gaining muscle... it's incredibly important to keep your metabolism up (and look good).
I plugged in your stats and those numbers look consistent with their output if you are trying to lose fat and "moderately active", e.g. constant walking in a fast paced environment like waiting tables. Cals: 1705, Protein: 89g, Net Carbs: 20g, Fat: 141g. For a sedentary activity level (desk job with no exercise), those numbers are actually a bit high. Results were Cals: 1354, Protein: 89g, Net Carbs: 20g, Fat: 102g.
That's based off of your body composition NOW. Once you lose weight, change your activity level, build muscle (etc, etc), you will need to update your macros to reflect your current body composition. If you don't update, you will end up eating at more of a maintenance level. You'll note that your protein and carb levels stayed the same in both examples. For carbs, that's generally going to stay the same in order to induce ketosis unless you can tolerate higher amounts or decide to go lower. The protein requirements are calculated based off of your lean body mass to preserve it. You need enough protein in your diet to prevent muscle loss, so that will stay relatively constant unless you decide you want to actively build muscle at some point (in which case, your protein intake would increase a bit). That leaves fat, which is where you will see the numbers fluctuate depending on activity, weight, etc. As you lose weight, your body won't require as much energy to operate so your fat intake will gradually lower as you continue on your weight loss journey.
I hope that makes sense! I always direct people to the calculators to get an idea of what their macros should be starting out to make it easy, but that is the idea behind the numbers you are getting! Thank you for your questions, let me know if there's anything else I can help you out with!