FREE 7-DAY KETO MEAL PLAN
Discover Exactly What To Eat To MakeYour Body Burn More Fat

All Posts by Louise

30 Keto Slow Cooker Chicken Recipes That Make Dinner A No Brainer

Louise | January 13

Just as with any eating plan, you can run out of ideas for feeding your family a low carb diet, or can be put off trying because you’re not sure where to start.

Worry not, my friends! I have a list of 31 Super Keto Slow Cooker Chicken Recipes here to inspire you and help you to stay on track eating healthy food! So if low carb is the way you are living, for whatever reason, I hope you will find some useful dishes here.

Some of the recipes include dairy, but these are clearly marked and can be avoided easily if you don’t tolerate dairy products. Some even offer alternatives so you don’t stray from your plan!

Continue reading

Keto Coconut Pancakes Recipe

Louise | January 12

Nothing says lazy Sunday quite like these tasty keto coconut pancakes. They taste like an indulgence, but won’t compromise your diet. This keto-safe pancake recipe uses coconut flour to keep your carbs in check.

Continue reading

31 Keto Mexican Recipes To Add Some Spice To Your Diet

Louise | January 10

Mexican food is all about fresh ingredients and great flavors, so if you like to include some spice in your life, look no further!

Here is my list of Keto Mexican Recipes to give you some new ideas on traditional foods, or maybe to encourage you to try something new.

Some of these recipes contain dairy. So if you are trying to lose weight I recommend you don’t eat these too often, but for an occasional treat they make an exciting change.
Continue reading

20 Perfect Keto Pizza Recipes

Louise | January 6

I have created this list to cover all aspects of pizza, from bases to sauces and toppings, so never again do you need to succumb to that pizza craving!

It can be hard to avoid dairy where pizza is involved, and we recommend you try to, so I have included a dairy-free section to give you some alternative ideas. However, if you want to splurge on pizza and still stay keto, then my list of Perfect Keto Pizzas also has sections for you.

Just imagine how impressed your family and friends would be when you present them with a pizza made entirely from scratch, yet still within the keto limits!
Continue reading

27 Charming Keto Cheesecake Recipes

Louise | January 3

Whether you are following a ketogenic diet for health reasons or are looking to lose some weight, my list of Charming Cheesecake Recipes can be very helpful. I have even included a dairy-free section for those of you who are avoiding it.

Low carb desserts can be a bit challenging, especially if you are cooking for the whole family and don’t have much time, so I have included several no-bake recipes, some of which can be made in under 15 minutes.

If you have been missing cheesecake I hope you find these recipes useful – just remember to watch the portion size, which in the past was my downfall!
Continue reading

How to calculate your macros on Keto?

Louise | December 31

You’ve likely heard “macros” and “calculating/sticking to/going over your keto macros” being mentioned as part of the keto diet.

So, if you’re new to the keto diet, then you’ll be wondering what macros are.

And if you’ve tried keto already, then you’ll be wondering about the best way to calculate your macros on keto, how to track your macros, and what to do if you go over them.

We’ll be covering everything related to figuring out Keto macros in this article.

How To Calculate Your Macros On Keto

A Quick Keto Diet 101:

What are macros?

Macros are macronutrients, aka proteins, carbohydrates and fats.

  • Proteins – are used by our body to build and repair muscles and they’re also important for growth, tissue repair and the functioning of your immune system.
  • Carbohydrates – are usually our main source of fuel, although that changes on the keto diet.
  • Fats – are important for energy, growth, protecting your organs and absorbing fat-soluble vitamins like A,D,E and K.

Many people on a keto diet stick to a specific ratio of macronutrients – consuming few carbohydrates, moderate amounts of protein, and lots of healthy fats.

While eating the right macronutrients can be important for raising your blood ketone levels, many folks looking to lose weight with a Keto diet find that just limiting carbs without tracking fats or proteins will often be sufficient and make life a lot simpler.

We’ll cover more about whether you should track macros and how much that matters below.

Bottom Line:

Macros are simply the 3 macronutrients that make up your diet: Proteins, Carbohydrates, and Fats.

How does the Keto Diet work?

Because you’re changing the ratios of the macronutrients you eat, you alter your body’s metabolism – instead of relying mainly on carbs for fuel, it starts using mainly fats. Your body switches into a fat-burning mode called ketosis.

When your body breaks down fat into fuel, one of the byproducts is called a “ketone,” which can be used by various cells in your body to create energy as well.

This starts your body using fat (and ketones) for energy instead of glucose from carbohydrates.

And that’s why measuring your ketone levels is one way to check if you’re in ketosis. There’s more info on that in our guide to keto article.

Is Keto good for you?

It can be really beneficial for many people if they’re eating a healthy Keto diet filled with nutrient-dense foods.

Keto dieters usually report benefits like –

  • Feeling more energetic
  • Finding it easier to focus
  • Finding their mood improves
  • Having a clearer mind (no more brain fog!)

And scientific studies have found that Keto or similar diets – 

  • Reduces high blood pressure (1)
  • Lowers elevated triglyceride levels (2)
  • Stabilises blood sugar levels (3)
  • Improves cholesterol profile (reducing levels of “bad” cholesterol while increasing levels of “good” cholesterol) (4)
  • Is highly effective for weight loss (5)

All of which makes it a diet worth knowing about and using as a tool for optimizing your health!

Bottom Line:

The Ketogenic Diet puts you into fat-burning mode and has many scientifically proven health benefits, such as weight-loss, feeling more energetic, and others.

How do you calculate your Keto macros?

An easy way to calculate your macros on Keto is to use our Keto Calculator here.

How many carbs should you eat on Keto?

Carb intake is pretty simple on the keto diet: most of you will want to consume less than 25g of net carbohydrates per day to make sure you get into (and stay in) ketosis.

But that’s 25g of net carbs per day, not total carbs. Confused?

On food labels, you’ll see total carbs and fiber: our bodies can’t digest fiber so we don’t need to include it in our daily carb count. Which means… Net carbs = Total Carbs minus Fiber

Bottom Line:

For most people, eating less than 25 grams of net carbs will help them get into nutritional ketosis. (Remember, Net carbs = Total Carbs – Fiber)

How much protein should you eat on Keto?

A rough guide for protein is to consume 0.8 and 1.2g of protein per lb of lean muscle.

Protein is often skipped over on a Keto diet because there’s so much focus on fats and carbs. But protein is highly important:

  • Protein keeps you satiated so you don’t get hungry as often.
  • Protein builds muscles, which can help you avoid injuries as well as burn calories.
  • Protein is also very easy to find on Keto (think chicken, eggs, steak). And if you’re vegetarian and Keto, then try pea protein or hemp protein so you don’t have to go with soy for every meal.

How do you find your lean muscle mass?

Take your total weight in pounds and multiply it by your body fat percentage (as a decimal number, so 35% would be 0.35). This result is your body fat in lbs.

(If you don’t know your body fat percentage, then take a look at the images we’ve provided in this Keto calculator.)

Subtract that result from your total weight, and the answer is your lean body mass.

For example – you weigh 150 lbs with a body fat percentage of 20%. Your body fat in lbs is equal to 150 lbs x .20 = 30 lbs of body fat. Subtract 30 lbs from your total weight of 150 lbs and your lean body mass equals 120 lbs.

And your protein allowance on Keto?

Just multiply your lean body mass by 0.8 to get your daily protein allowance in grams. If you’re looking to build more muscle or you’re very active, then use 1 or 1.2 instead as your protein ratio.

For example, your 120 lbs of lean body mass multiplied by 0.8 = 96 grams of protein per day. 

Bottom Line:

Protein is highly important on Keto. Eat between 0.8 and 1.2g of protein per lb of lean muscle that you have.

How much fat should you eat on Keto?

Fat will make up the rest of your daily calorie allowance, once you’ve calculated proteins and carbohydrates. And the best way to calculate calorie allowance is with an online Keto calculator.

If you’re looking to lose, maintain, or gain weight – you’ll have a different daily calorie goal depending on which if these three is your aim.

Proteins and carbs are approx. 4 calories per gram. Fat is 9 calories per gram.

Multiply your protein and carb macros by 4. Then subtract that number from your daily calorie goal. Take that result and divide it by 9. The answer is your daily fat allowance in grams!

Bottom Line:

Calculate how many calories you need to eat using an online calculator. Figure out how many calories you’ll eat in protein and carbs per day (which you calculated above). Then subtract that number from total calories per day to figure out how many calories of fat you should eat. Once you have your fat in calories, divide it by 9 to get your daily fat allowance in grams.

Do you need to track calories on Keto, too?

You only need to worry about hitting your macros – if you stick to your macros, you’ll stick to your daily calorie allowance. 

If you multiply your protein and carb macros by 4 (as they’re 4 calories per gram) and your fat macro by 9 (as aft is 9 calories per gram), then add those three numbers together, you should recognize the number you get…it’s your daily calorie goal!

So by sticking to your macros, you’ll also stick to your daily calorie goal: meaning there’s no need to track macros AND calories.

And note – If you’re losing weight, you’ll need to re-calculate your macros periodically.

Bottom Line:

Don’t worry about tracking calories. Stick to your macros and you’ll be good to go!

How do you track your macros on the keto diet?

There are a couple of ways you can keep track of your macros –

  • Free apps like My Fitness Pal and Senza are a popular way of tracking your daily macros on Keto.
  • Or, if you plan your Keto meals for the week ahead of time, you can tailor your plan so that you stay within your macro limit each day. (Check the macronutrient profiles of the foods you’ll be including in your diet and create your meals based on that.)

Bottom Line:

It’s not critical to be really strict when tracking your macros, but if you want to track your macros on Keto, then you can use various free apps, or by planning your meals ahead of time.

What do you do if you go over your macros?

You’re spending so much time and effort tracking and trying hard to stick to Keto. But what happens when you slip up? What if you eat too much carbs or too much protein one day or even for a week?

Did that ruin all your hard work?

Firstly, you won’t be the only one who’s done this – a quick search on reddit will show you people who’ve gone over their protein macro or their fat macro or exceeded their carb macro while staying under their total calories. Plus many more variations.

The best thing to do?

Remember why you’re doing Keto. If it’s to lose weight, then strict macro counting might not even be necessary! A lot of people find they lose weight even if they don’t achieve high ketone levels.

Figure out how/why you went over your macros so you can avoid doing so in the future. And the next day, just stick to your macros as usual.

There’s no guilt, just a steady progression forward to a healthier and stronger you.

Bottom Line:

Don’t stress about going over your macros. It happens to all of us 🙂

Do you have to track macros on Keto?

We’ve covered a lot about calculating and tracking your carbohydrate, protein, and fat intake on a Keto diet in this article.

But is it really necessary?

Some folks don’t track their macros at all while others track it religiously. So, what is the correct or best way to follow a keto diet?

Personally, I’ve found that some people find the act of tracking helps them stay on track. It can tell you if you’re on the right track and if you’ve slipped up and why.

But for others, tracking macros is an added annoyance that makes sticking to Keto even harder.

So, if you can, track your Keto macro but if you find that tracking is too tiresome for you, then skip that step and just keep your carb count low. Skip the dairy products and all the nuts – just cutting those out will usually help people stay within their macro count.

Bottom Line:

It’s not necessary to count your macros on Keto, but it can be really helpful for troubleshooting and to give yourself a sense of progress. But if counting macros is keeping you from sticking to Keto, then don’t do it. It’s better to eat well, then to track well.

Want more information about Keto macros?

You can learn more about the ketogenic diet and macros here, as well as get a free week of meal plans, which will calculate the Keto macros for you, so you don’t have to worry about it!

23 Mouth-Watering Keto Mug Cake Recipes

Louise | December 30

Keto cake in a mug?

Yeah, I was skeptical too at first….

But Keto mug cakes are one of the fastest and easiest ways to make you own quick low carb snack or dessert.

Most recipes just involve mixing all the ingredients in the mug and then microwaving for a minute or so. Yep, it’s that fast!

And you’ll end up with a fluffy and delicious low carb cake in a mug. Flip the cake out onto a plate or just stick a spoon in and enjoy straight from the mug.

Plus, because they’re in a mug, you get smaller portions so you can avoid overeating (and sharing) as well.
Continue reading

35 Super Quick Keto Recipes for Dinner

Louise | December 28

Need some quick keto recipes for dinner tonight? We’ve got you covered here!

And we’ve even included a few quick keto dessert recipes to help add a sweet finish to your meal.

All these ketogenic dinner recipes can be made in 30 minutes or less – So you can spend less time cooking and more time enjoying your evening.
Continue reading

28 Marvelous Keto Meatball Recipes

Louise | December 27

Nowadays we all seem to lead hectic and challenging lives, yet we still need to eat a healthy and nutritious diet and get goodness into our families. Meatballs can help here by giving you protein-packed balls of flavor that the whole family will love.

So I present to you my list of 28 Marvelous Keto Meatball Recipes to give you a load of ideas for meals, lunchboxes and even party food. Many of the recipes are adaptable, can be made with other meats and some are so impressive you could use them for a dinner party!

You don’t have to stick to the traditional ‘spaghetti and meatball’ idea; just have a look and enjoy cooking up a storm in the kitchen!
Continue reading

Keto Chicken Korma

Louise | December 26

This quick weeknight meal wins big points for its flavor and texture. Toasted flaked almonds top off flavorful chicken for a can’t-miss Indian masterpiece.

Continue reading

1 2 3 10